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You are here: Home / Archives for diets

How to reduce inflammation through diet and supplementation

February 23, 2011 by Terry Weyman

By Dr. Terry Weyman

We all suffer in various degrees of inflammatory pain. However, in the world of high level athletics or business, the pain can interfere with our performance not only on the physical level but the mental as well. Each of us needs to focus on reducing our individual inflammation issues and diet is a great way to start. Every ounce of energy spent doing another physical task is lost and can’t be used for performance output. Let’s look at which foods can increase inflammation and which ones will help decrease inflammation.

When you’re on the road, training/competing or trying to recover from an injury there are foods you want to avoid no matter how deep the temptation. These foods will increase the biochemical response which in turn slows the healing time. You also risk the injury not healing properly and creating a chronic condition.

• All Grains and Grain products– including white bread, pasta, wheat bread, pretzels, cereals, crackers and any product made with grains or flours from grains. This also includes most deserts and packaged foods.

Why grains? Most people think about “carbo loading” prior to training or competition, but consider that “modern grains” have only been consumed for a short time in the history of man kind and with chemical additives, seem to affect our body and its ability to heal. In history, grains were left for livestock and not consumed. Most grains now contain Gluten, Hydrogenated Fats, Vegetable Oil and Refined Sugar. Gluten and Lectins (sugar protein) both can cause digestive system inflammation as well as many other biochemical conditions that can lead to poor digestion, absorption and nutritional gain.

• Trans Fats (partially hydrogenated oils)- these are found in margarine, deep fried foods and most packaged foods.
• Seed and vegetable oils– anything with corn or seed oil, such as safflower oil, sunflower oil, peanut oil or soybean oil. Foods such as mayonnaise, tartar sauce, margarine and most salad dressings.

For the same reasons above with grains, these oils can impede the digestive system and cause numerous conditions ranging from Celiac disease to athletic induced headaches.

• Soda and sugar– sugar will always increase inflammation and bacteria growth. Stay away from any drink in a can!
• Dairy– all dairy products increase both inflammation and mucus which impedes the healing process
• Meat, eggs and fish that are grain fed- Look for free range

Now that I have ruined your, day lets look at how to heal your body and get maximum performance out of your living system. My goal is to heal you faster and make you perform better than you have ever performed in your life.

• All fruits and Vegetables– the more raw, the better
• Red and Sweet potatoes– Eaten with protein is even better
• Fresh, free-range fish– Avoid farm raised fish and catfish since they have elevated Omega 6 fatty acids. Free range fish and better yet, cold water fish have high levels of Omega 3 fatty acids which are the good Omegas and decrease inflammation.
• Meat, Chicken, eggs from GRASS fed animals. Look for free range. Wild game are the best since we know they eat grass and have a leaner meat.
• Omega 3 eggs • Raw Nuts- Great snake food, such as almonds, cashews, pistachios, macadamia, walnuts and brazil nuts for the enriched fiber and essential oils
• Spices– such as ginger, garlic, oregano, fennel, red chili pepper, turmeric, basil, rosemary, etc
• Oils and Fats– moderate amounts of organic butter, coconut oil and extra virgin olive oil
• Salad Dressing choices- extra virgin olive oil, balsamic vinegar, mustard dressing along with spices.
• Beverages– water, organic green tea. If you must drink alcohol go for red wine or a stout beer.

Basic plan for meals, look at protein as your basis and start the day with an Omega-3 egg omelets, steel cut oatmeal with ground up chia seeds, raisins, berries or brown sugar. Meal shakes with fresh fruit. Mid day have your chicken and fish and snack on fresh fruit, nuts, yogurt or fresh fruit shakes.

Limit your evening meals to fresh fish and keep it light since most of your digestion is done earlier in the day. Try and eat prior to 6:30pm as well, so the food does not sit in your digestion track all night. You will sleep better and not gain those unwanted pounds.

If you are unable to eat correctly or you’re in training and need a little extra help due to the strain on your system then supplement your diet with the following:
• A Good Pharmaceutical Multivitamin and Mineral without iron
• Vitamin D3
• EPA/DHA Omega 3 fish oils. Make sure they are pure from pesticides and are made from cold water fish that is free range
• Calcium/Magnesium combo


Prior to competition
:
• Take a probiotic supplement to help digestive enzymes process to get the food to your muscles
• Take a joint supplement a week before to bring extra nutrients to your joints (Glucosamine and Chondroitin sulfate)

Post Competition
• Take a proteolytic Enzyme to help degrade the proteins that can be produced in excess after an acute injury
• Calcium/Magnesium to reduce muscle spasms
• Fish Oils to reduce inflammation

The statement, “you are what you eat” is a true statement. You would never put junk gas in your race car yet you would be surprised what some athletes put in their body. How much better would they heal or perform if they followed the simple rules laid out above? Eat well, compete hard and recover fully.

Dr.Terry Weyman is the owner of Chiropractic Sports Institute. You can reach him or purchase any of the above supplements on his website www.gotcsi.com and he can be followed on twitter at DrTerryW.

Filed Under: Tidbits Blog Tagged With: anti-inflammatory, diets, food for athletic performance, food to decrease inflammation

Is your New Years resolution to lose weight or get healthy for 2011?

January 19, 2011 by Terry Weyman

By: Dr. Terry Weyman

While watching the news the other day, CNN was reporting that the government was lowering the weight limit to allow insurance to cover obese surgeries, such as the “lap band”. What! Have you read about the side affects of these surgeries? When did Americans become so lazy or complacent that we cheer when our government passes bills such as this? When we make a big purchase such as a car or a house, we do our research and weigh the pros and the cons. We only get ONE body, yet we don’t cherish it or care for it as the most Valuable asset you will EVER own. If you have ever watched “The Biggest Loser,” you know that even those diagnosed with severe medical conditions can lose weight with changes in diet and exercise. Now even though this show is unrealistic to the average person, it still shows you don’t need any magic formula except eating the right foods, the right amount and burn the calories to achieve what you want, which is weight loss.

Anyone can come up with excuses why they CAN’T do something. What ever happened to our American fight on getting things done? Instead of coming up with excuses on How you CAN’T lose weight, lets learn HOW to get it done. It takes the same amount of energy or time to eat incorrectly as it does to eat correctly. So let’s look at some tips that can help YOU make 2011 a great year. The number one RESOLUTION is for people to “get in shape”, “get healthy” and to “lose weight”. No offense to Jenny Craig or other Pre Managed Meal plans, but lets face it, these are programs designed to just help you LOSE WEIGHT the quick and easy way. I spoke to some experts to help you achieve your goals of True health for 2011 and beyond.

According to Fitness expert, Rob Yontz of True North Fitness in Ventura, today obesity problems can be stemmed to how our society has become fast-paced and looking for “quick satisfaction”. “It is this emotion that marketers and “fast buck Eddies” play off when they market simple, myopic solutions such as pills, potions, powders, and yes, surgery. I find it sad to see so many waste their money, emotion, and time on false solutions which are not founded in solid science” states Yontz. “The solution is actually quite simple in nature; scientifically it is rather simple to produce a state in the body that will produce fat loss. But simple does not equate to “easy”. It takes a change in what you are doing for your lifestyle”

One of the first things you must do, starting right now, is stop making excuses! You have to trust yourself before you can change your life. Your body will do what your mind tells it to do. According to our own CSI Certified Athletic Trainer, Geraghty Berntson, there is no secret weapon, but relearning common sense. “First things first, don’t eat more than you are going to burn off, Period.” States Berntson, “It’s important that people realize that weight loss isn’t a phase or diet. Weight loss needs to be a lifestyle adjustment. It goes beyond buying prepared meals. Yes, those will make you lose weight, but once you return to your old habits the weight will come back. The same is true for surgical fixes. Lifestyle changes take time and patience, but pay off more in the long run”. According to Rob Bolton M.S., ATC, CSCS, Director of Operations for the Elite Performance Factory in Westlake, “Pre-packaged weight loss meal plans may seem like an easy way to modify ones diet for weight loss but the limitations make long term success unrealistic. Most of these pre-packaged plans require the user to keep the food with them throughout the day and limit the option of real food. It is far more empowering to educate clients on how to eat as this knowledge travels with them wherever they are. I don’t know many clients willing to go out to a meal with friends and family and rather than ordering from the menu they just have a meal replacement bar. This does not provide for sustainable results.”

What is comes down to, is to live a great life, to have fun and achieve your goals. Take these tips and actually put them to use, don’t just talk about it, or TRY, but as NIKE states, “JUST DO IT”. Fitness Coach Rob Yontz has given you these simple, yet challenging tips. You want to lose weight? Follow these. You want to make it to the podium for the first time? Follow these. You want to avoid getting sick and living a healthier life? Follow these!

1. Get your mind straight – it is possible to accomplish and it can be rather simple depending on where you are starting. The mind is powerful, so expect to get to your goal.
2. Think about and visualize where you want to get to, write it down and keep it in front of you. (yes it sounds corny but do it).
3. Food is your bodies energy source. You don’t put bad gas in a race car do you?
a. Eat breakfast every day.
b. Eat something about every 3 hours throughout the day.
c. Every time you eat, have a very lean protein and vegetables.
d. Drink water, about half to two-thirds your bodyweight in ounces
e. Eliminate the liquid calories, energy drinks, and sodas
f. Eat natural, whole, seasonal foods most of the time (most = 90%)
g. Limit your carbohydrate starches to post workout and breakfast
h. Choose things your great grand ma had options to choose.

4. Exercise effectively (effectively means in a manner that will produce fat loss)
a. You need to be active daily.
b. You need to exercise at least 3-4 time weekly (for most people, walking is not “exercise”. When you walk for exercise you should be winded and not be able to talk.
c. Strength training will produce these results.
d. Energy system training will aide these results combined with strength training.
e. Jogging will not produce these results (yes I know many will want to argue this point, but my experience and the science does not back it up)

5. Make sure to measure your progress, and be patient and allow time for the change. The body is a living organism, not a linear change device. You did not get into the condition you are in overnight. It will take time to get into a healthy state.

6. Make sure you allow for enough rest and recovery.

7. Get a Coach – you need a qualified professional in the health field who does this type of work so that you can do what is appropriate for you at the time. Ask for references and testimonials.

So start 2011 with a BANG. Don’t just TRY it, or give it your best shot, this gives you an out. Do as NIKE says, JUST DO IT. Change is hard but focus on the prize, aren’t you worth it? Your back, knees, and heart will thank you.

Dr.Terry Weyman is the owner of Chiropractic Sports Institute. www.gotcsi.com

Thank you to the fitness professionals who helped in putting this article together

Rob Yontz at www.True-North-Fitness.com, 805.650.1239
Geragthy Berntson at CSI Westlake www.gotcsi.com 805-371-0737
Rob Bolton www.elite-factory.com 805 494-4464

Filed Under: Tidbits Blog Tagged With: diets, eating right, health food, new years resolutions, weight loss

Chiropractic Sports Institute

Chiropractic Sports Institute

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About Dr. Terry Weyman

Dr. Terry Weyman lives in Southern California where he has been the Clinic Director of Chiropractic Sports Institute for over 31 years....
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About Dr. Aaron Schneider

Dr. Aaron Schneider is a Southern California native and received his doctorate from Palmer College of Chiropractic in San Jose. Since graduating in 2017, ...
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