1. Buy the liquid form, not the capsules.
2. Get one in a glass bottle, not plastic.
3. Omega-3′s derived from plants aren’t as useful inside the body.

Liquid is Best

Swallowing a pill is quick and easy, but in this case, take the liquid form of fish oil.

As you know, seafood goes very bad quickly. That’s what oxidation does to fish. Fortunately, this process can be slowed down with cold temperatures. But that’s the problem… fish oil capsules aren’t chilled.

They’re manufactured in room-temperature facilities and shipped in sweltering truck beds, then they’re shelved for untold amounts of time until the day you buy them. During that process, fish oil can easily become rancid!

Raise your hand if you like the taste of fish burps… because that’s usually what happens when you consume rotten oil.

Now, swigging a bottle of fish oil might sound unappealing at first, but it’s actually quite tasty. Good brands offer a nice citrus flavor.

If you absolutely must take a capsule, get Carlson Elite Omega-3 Gems. An independent lab tests their pills for freshness, potency, and purity to insure they haven’t turned. I still recommend you refrigerate them after purchase though.

Glass Bottles are Better Than Plastic

After you decide to buy the liquid form of fish oil instead of capsules, you’ll be faced with another decision. Glass or plastic bottles? Buy glass.

Simply put, glass bottles are impervious to air; plastic bottles aren’t… Be sure to put the glass bottle in the refrigerator after opening it. This will help preserve freshness.

Fish vs Plant-Derived Omega-3′s

Omega-3 supplements come from two main sources:

1. Long-chain fatty acids (EPA and DHA)
2. Short-chain fatty acids (ALA)

EPA & DHA are plentiful in fish. ALA comes from nuts and plants, like flaxseed.

The research wizards at Examine.com found that supplementing with actual fish oil is much more effective than flaxseed. At present, the degree of benefit from ALA is questionable. Estimates suggest that it’s 1/10th as useful in the body as EPA/DHA.

DHA is one of the most prevalent fatty acids in the brain. Our brains actually function better with a greater supply. So pick omega-3′s derived from fish, not plants.

If you have concerns about the mercury levels in fish, it may please you to know that the makers of Carlson Fish Oil claim their products are free of detectable levels of mercury, cadmium, lead, PCBs, and 28 other contaminants. Not all manufacturers can say the same.

Recommended Brands

#1) Carlson’s Very Finest Fish Oil: 16.9 oz bottle – $33.48

#2) Nordic Naturals Omega-3 Lemon: 16 oz bottle – $38.21

#3) Pharmax Finest Pure Fish Oil (Orange): 16.9 oz bottle – $67.95

But they’re doing themselves a disservice by thinking this way.

An alternative chiropractic method that I’m going to tell you about isn’t really a secret, but you may find yourself asking why you’ve never heard of it before…

It’s called Upper Cervical Care, and there are two things about this approach that set it apart from conventional chiropractic methods:

1) X-ray Analysis

Upper Cervical practitioners examine angles within the spine in a rather unique way. Using engineering principles, calculations are made from your spinal segments as they relate to the joints above and below. This highly specific approach enables spinal corrections to last much longer than generic manipulations.

The Benefit: Fewer treatments than standard methods.

2) Method of Contact 

Twisting, popping, and crunching sounds are often associated with common chiropractic methods. But with Upper Cervical Care, the adjustment is completely silent. A gentle touch behind the ear is the only sensation you’ll feel.

That’s perhaps what makes this approach the most intriguing. Whether you’re suffering from headaches or low back pain, the doctor’s point of contact doesn’t change. That’s where the engineering principles I mentioned above come in handy. Upper Cervical doctors are able to make full body improvements without any force applied to other parts of the spine.

The Benefit: No cracking. Individuals who aren’t fond of the “pop” they’ve seen or felt from standard chiropractic manipulation love this approach.

Where Can I Find an Upper Cervical Chiropractor?

There are over 2,000 practitioners worldwide. To find one in your area, click on the “practitioners” tab at UpCspine.com.

But did you know that your body has two additional types of nerves that have nothing to do with pain?

Motor nerves control our movements, while autonomic nerves (or “automatic” nerves) govern things you don’t ever have to think about, like heart rate, digestion, and breathing.

This helpful infographic (produced by Mager and Associates Consulting) demonstrates how “feeling good” doesn’t necessarily mean you’re in good health. Nerve irritation can be present in your body without pain.

That’s why it helps to get periodic checkups from a chiropractor. With the help of objective assessment tools like computerized thermal imaging, chiropractic doctors can help restore healthy function to the body by identifying and reducing autonomic nerve tension related to spinal misalignment.

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Thankfully I’m not above cheating to answer my questions.

I want to add the caveat that the answers are based on not having any major health issue. For example, for diabetics, berberine is absolutely fantastic for managing your blood glucose levels. We are operating under the assumption that I am “healthy.”

With that in mind …

If I could only take one supplement … it would be vitamin D (if I lived outside of the tropics).

It’s a common cycle. Something (sports player, food item, car, website) starts off underrated. People start praising it all the time, and the reputation builds up. Soon enough, what was underrated has now morphed into something overrated.

Vitamin D is approaching that level … but how important it is cannot be understated. A fat-soluble nutrient, vitamin D is one of the 24 micronutrients critical to human survival. Most people know that you need sunlight to produce vitamin D inside your body, but what most people don’t know is that it’s actually produced from cholesterol. In itself, vitamin D is implicated in a wide range of benefits, including cognition, immune health, bone health, and reduction in risks of cancer, heart disease, diabetes, multiple sclerosis, and even the chance of falls!

People living inside the tropics (Tropic of Capricorn and Tropic of Cancer) should be able to get enough sunlight for ample production. Just ensure you’re outside and have exposed skin – if the only part of your body exposed to sunlight is your face, vitamin D production will lag.

For those not getting ample sunlight, 1000-2000 IU/day should be more than enough (the old RDA of 400 IU/day was based on simply warding off rickets).

If I could only take one supplement … it would be ZMA (if my diet was poor). ZMA is combination of Zinc, Magnesium, and Aspartate; of consequence are the zinc and magnesium.

After vitamin D, the nutrient most deficient in people’s diets is magnesium. A deficiency in magnesium appears to increase blood pressure and reduce insulin sensitivity.

Zinc isn’t that hard to get in diet, but when deficient, it can cause your testosterone levels to drop. A lot of testosterone-boosters include zinc because of this simple fact – it won’t boost your testosterone past your baseline, but it can help you get back there.

If I could only take one supplement … it would be creatine (because it’s multi-purposed).

Creatine gets a bad rep, and I’m not sure why. It’s been heavily tested, and the only downside is that it can give you GI distress (if you do not hydrate adequately). Fears about the kidney etc are all heavily overblown.

What does creatine do? In a very simplistic manner, creatine becomes a stored form of energy that can be accessed quickly by your body (faster than say, glucose). People who lift weights take creatine as it lets them eke out an extra rep or two when lifting.

Yet creatine is far more useful than that. Creatine itself aids in cellular function. While research is still ongoing, it has been implicated in helping with depression, helping against neurological diseases, exerting membrane protective effects, anti-diabetic, and cognitive benefits.

I helped write an article that goes into more details.

Still not convinced? I’ll give you the highest testimonial I can give: I have my mom take creatine.

And there you have it…

Surprised to see fish oil not included? Fish oil is pretty awesome – it’s almost a panacea for people suffering from metabolic issues. But for those that are generally healthy, eating fatty fish a few times a week should more than cover your needs (I prefer pacific/arctic salmon as my source).

Want to learn more? Check out our site, Examine.com, where we research this kind of information…

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Examine.com is an independent collator of scientific research. Sol Orwell and his team are currently working on releasing a beginner’s guide to supplements.

So I began experimenting with a variety of options, noting which ones would/wouldn’t be suitable for individuals who are latex-sensitive.

While this is still an ongoing search, here’s what I’m currently recommending:

1)  BackJoy Posture Sleep Pillow - Everything about this pillow is unique. It’s soft, yet offers adaptive support without retaining heat. I found it very comfortable to use. My only concern is the life of the materials. It has multiple elements that probably don’t wear uniformly over time. In the months that I’ve tested it, I was quite pleased. Long term, however, I’m not so sure it can last 5+ years as pillows within this price range should. Still a good choice if long-term durability is not a primary requirement.

2)  enVy Pillow - Another distinctly designed pillow… Instead of being level, the center of the enVy comes to a slight inward point, like the bottom of the letter V. The intent is to take pressure off the face (making it suitable for post-op plastic surgery patients), but it’s ideal for people who sleep primarily on their back, but who also partially turn their body towards the side. Individuals who suffer from TMJ may also benefit from a pillow shaped this way.

With hundreds of different choices and dozens of office furniture stores to choose from, few people know where to start looking. So I’ll share some information to help you buy the right chair.

Office chairs range in price from as little as $15, all the way up to $1,500 or more. While most people can’t afford a $1,000+ chair, or can’t imagine themselves paying that much for one, we can still learn from these design concepts, and buy more price-friendly chairs that share similar ergonomic benefits.

Why Spend More Than $50-100 on a Chair?

Simply put: More Pain = Less Productivity.

Poor quality chairs decrease your productivity when they cause pain. The longer you work in a wobbly or unsupportive seat, the harder your body has to work to compensate for it. That’s a lot of wasted energy.

If you spent $600-$1,200 on the mattress that you sleep on for 6-8 hours per night, why spend less on an office chair that you sit in every day for the same amount of time? If you can afford it, buy a good one!

Best Value Chairs (Cheapest)

These chairs emulate the more expensive models, but are reasonably priced and can ease some of the common aches and pains associated with poorly designed office chairs. Think of them as the Toyota, Honda, or Hyundai of chairs.

1. Lorell Executive High-Back Chair ($167) – Arms adjust in height and weight, seat height adjusts 17″-21″ from the floor.
2. Alera Elusion High-Back Chair ($226) – Another adjustable chair with quality arm rests. Very well made for the price. Ideal for taller individuals. If you’re shorter or simply have a smaller body type, I recommend the mid-back version instead.

Best Overall Chairs (Worth the Higher Price Tag)

These chairs are a bit pricier than what you’re accustomed to spending on a chair, but the engineering is among the very best in the world. They’re built to last. Think of these as the Porsche, Audi and BMW of chairs.

1. Aeron Chair by Herman Miller ($679 – $889) – The only thing that really separates this Aeron from anything more expensive is the absence of plush leather and a headrest. But you can buy an aftermarket headrest attachment here, and it pretty much makes this chair unbeatable. These come in three sizes (A, B, and C). Here’s the sizing guide to help determine which size is ideal for your height/weight. This is my favorite chair. If the Aeron is not your style, you might like the design of their Mirra Chair instead.
2. Leap Chair by Steelcase ($870) – Backrest changes shape to mimic natural spinal movement. Comparable to the Aeron in nearly every way.
3. Chadwick Chair by Knoll ($789) - Great build quality, tremendous design, but at this price, spend $80-100 more and get the Aeron or Leap.
4. Ergohuman Executive Chair ($649) - A slightly more affordable version of the Freedom Chair described below.

Best of the Best (Most Expensive)

The Rolls-Royce of office chairs… It will take exceptional care of your spine.

• Freedom Chair by Human Scale ($1,229)

This work of art possesses an automatic headrest with recline action that maintains constant eye level, body contoured cushions, responsive backrest, synchronous armrests, as well as independent body fit and counter-balance mechanisms. What all this means is that the Freedom Chair will dynamically respond to your movements, and constantly adapt to your position to keep you comfortable and supported while seated at your desk.

Fortunately there are things we can do, and not do, to reduce the need for frequent/excessive adjustments. I call it spine management. So if you’re interested in decreasing the number of trips you make to the chiropractor’s office, while increasing your overall quality of life in the process, take these tips into consideration.

Activities and behaviors that stress, strain, or wear down the spine in an untimely manner can be considered “bad” spine management.

Examples of Bad Spine Management

• Poor general posture (slouching)
• Non-ergonomic work space
• Sedentary lifestyle (hours of daily couch-time)
• Spending too much time in front of a computer
• Hunching over a smartphone playing games or texting all day
• Not exercising for at least 20-30 minutes daily
• Not walking enough
• Sleeping on your stomach
• Using a dated mattress that provides inadequate support
• Using an unsupportive pillow
• Not drinking enough pure water
• Failing to stretch regularly
• Neglecting your spine by not getting periodic chiropractic checkups

These habits and behavior patterns can also trigger symptomatic flare-ups and relapses. In other words, just when you’re starting to feel like things are getting back to normal, your pain comes back with a vengeance.

Here’s what you can do to help prevent that from happening:

Examples of Good Spine Management

• Periodic chiropractic checkups – Seasonal checkups are my personal recommendation for patients who practice good spine management. This helps insure your body doesn’t remain misaligned or unbalanced for too long.

• Stretch regularly - Consider how inflexible most elderly people are… how do you think they got that way? Muscles abide by the “use it or lose it” principle. Avoid this fate by isolating key muscle groups and giving them a good daily stretch (I’m a big fan of the Foundation stretches to prevent recurring low back pain).

• Proper hydration - What happens if you don’t water a plant regularly? It wilts. The same withering effect occurs internally with every organ, muscle, and tissue in your body. Your spine and its supportive structures work best when they’re hydrated.

• Daily exercise - In addition to walking at least a mile per day (after dinner is great), join a gym and treat different muscles to a daily workout. Chest, back, legs, and core are the most important. BodyRock.TV offers dozens of great free workout plans.

• Supportive sleep environment - Your bed and pillow should both help keep your body in natural alignment. Dated and flimsy mattresses stress your hips, pelvis, and back, which inevitably lead to chronic pain. Buy a quality pillow that keeps your head level, and use a good mattress that firmly (yet comfortably) prevents your spine from dipping or sagging while you sleep.

• Be mindful of your posture - This applies to whatever you’re doing, whether you’re at work, home, in the car, at the gym, or simply standing up. So sit up straight! Good posture has benefits; poor posture has consequences.
  

The bottom line is this… patients who practice good spine management get the best results with chiropractic care, and spend the least amount of money in the process.

Top Rated Coconut Water Brands Reviewed:

There are over a dozen different brands of coconut water available in stores today. To help you find one you’ll enjoy, I bought as many unflavored pulp-free brands that I could find, and ranked them based on taste. You might also be interested in their price and nutrient profile, so I’ve included that information as well.

#7) Vita Coco ($19.17 for 12-pack) – I thought this would be one of the best since it could be found in so many different stores. But after tasting a variety of different brands, VitaCoco ultimately ranked last. Unlike the other coconut waters which come in metal canisters, VitaCoco is stored in aseptic boxes and packaged in the Philippines. It had a sour tang to it, as well as a slight odor. I may have gotten a bad batch, but for the purposes of this review, it scored very poorly.

Nutrients: 11g sugar, 11g carbs, 470mg potassium, 45 calories

#6) Zico ($16.54 for 12-pack) – Zico’s plastic resealable container is most conducive to taking it on-the-go. They also offer an assortment of additional flavors if plain coconut water isn’t your style. Taste wise, it too had a distinct tang, although not as potent as Vita Coco. While it didn’t possess an overbearingly sweet taste, it does have a bit higher sugar/carb content. I also noticed that while other brands are bottled with pure coconut water, Zico is from concentrate. It also has “natural flavors” included in the ingredients, which means this is the least pure coconut water I tested. In other words, this is the Americanized version of coconut water.

Nutrients: 15g sugar, 16g carbs, 610mg potassium, 70 calories

#5) Amy & Brian Coconut Juice ($22.48 for 12-pack) – “Coconut juice” is just marketing spin; this is still coconut water. What stands out most about this brand is how much sweeter it is than the others. It seems thicker and almost syrup-like because of the sweetness. For this reason, if you’re wanting to try coconut water for the first time, this would be a good starter brand. But if you’re not a fan of sugary drinks, you probably won’t enjoy this very much.

Nutrients: 14g sugar, 15g carbs, 60 calories

#4) Nature Factor Organic ($23.88 for 12-pack) – This brand comes in a 10-ounce can, which I prefer (minus the BPA of course). Many of the other premium coconut waters come in 17.5-ounce canisters which force you to either leave half a can open in your fridge, or drink two full servings in one sitting to avoid wasting it. The negative aspect of this is you’re only getting 120 ounces versus 210 ounces (per 12-pack), which equates to a 5-can difference! As for taste, I considered this to be the most watered-down. It wasn’t bad, just much weaker than others, which makes it a less desirable option.

Nutrients: 12g sugar, 12g carbs, 410mg potassium, 50 calories

#3) Blue Monkey ($40.74 for 24-pack) – This is a top tier brand in terms of taste. Thicker consistency than others, acceptable amount of sweetness, but not syrup-like. The downside is the higher carb content and calories relative to other brands.

Nutrients: 10g sugar, 19g carbs, 290mg potassium, 76 calories

#2) Taste Nirvana ($25.12 for 12-pack) – There truly is something distinct and pleasurable about drinking Taste Nirvana over the others. It has the best aroma by far, giving me the impression of drinking straight out of a green coconut. There’s a heavier consistency, but it’s not overwhelming. It’s also available in non-reactive glass bottles if you don’t like metal containers. Very rich taste. Instead of listing ingredients based on two servings per can, this brand lists the entire 16.2 ounce can as one serving. For comparison purposes, I’ve cut the nutrient values in half.

Nutrients: 9.5g sugar, 13g carbs, 350mg potassium, 50 calories

#1) C2O ($23.45 for 12-pack) – Between this and Taste Nirvana, it was difficult to pick a clearcut winner. They are both fantastic and could easily tie for first place. Ultimately I chose C2O because it was the most smooth and balanced among all of the brands tasted. It’s light, consistent, and has a refreshing quality to it that other coconut waters didn’t quite possess. I’d classify it as “sweet enough” and not overpowering. As an added bonus, it’s sold in tin cans that are BPA-free. The most versatile in terms of use – it can be enjoyed as a stand alone beverage with any meal of the day, or blended to make protein shakes and fruit smoothies. You can even use this as a mixer in cocktails!

Nutrients: 12g sugar, 13g carbs, 300mg potassium, 50 calories

]]> http://drtanase.com/2013/04/08/whats-the-best-coconut-water/feed/ 0 coconutsplash Dr. Tanase Coconut Waters Ranked http://drtanase.com/2013/03/20/kiwi-protein-shake-recipe/ http://drtanase.com/2013/03/20/kiwi-protein-shake-recipe/#comments Wed, 20 Mar 2013 16:41:45 +0000 Dr. Adam Tanase http://drtanase.com/?p=16812 ]]> This is the protein shake that I make for breakfast every morning. I started making it when I began implementing the slow-carb diet from 4-Hour Body. It’s best to consume this shake within 30 minutes of waking up in the morning.

Ingredients:

1. 10 ounces (1 1/4 cup) vanilla coconut milk (or almond milk)
2. Two scoops (20-30g) of protein powder (unflavored or vanilla)
3. 1 scoop NanoGreens
4. 1/2 tsp turmeric
5. 1 tsp Vitamin C powder
6. 1 tsp L-Glutamine

You’ll quickly notice that kiwi isn’t an actual ingredient in this recipe… That’s because fruit isn’t allowed in the 4-Hour Body Diet plan because of its negative impact on weight loss. I call it a “Kiwk Shake” because the NanoGreens powder gives the shake a light green color, while the powdered Vitamin-C gives it the distinct taste of citric acid, similar to kiwis.

How to Make:

Simply add all ingredients into your blender. Any blender should work, but I’m a big fan of the Ninja Prep food/drink maker because it blends silky smooth shakes/purees. Blend for 10-15 seconds, and enjoy.

What & Where to Buy:

• Ninja Prep Food/Drink Maker
• Jarrow Formulas Unflavored Whey Protein (Carbs: 2g / Protein: 18g)
• Blue Bonnet Whey Protein (from grass-fed cows; no rBGH)
• Vanilla Coconut Milk (or unsweetened Vanilla Almond Milk)
• NanoGreens (by BioPharma Scientific)
• Turmeric Powder
• Vitamin-C Powder (Ascorbic acid crystals)
• L-Glutamine Powder

Best Latex Mattress

Ultimate Dreams Latex Mattress – $599 for Queen Sized (4.5 stars)

Best Eco-Friendly Latex Mattress

Keetsa Latex Organic Wool & Cotton Mattress – $1,154 for Queen Sized (4 stars)

Best Latex Mattress Topper

Ultimate Dreams 3″ Talalay Latex Mattress Topper - $329 for Queen Sized (5 stars)

Best Latex Pillow

Malouf Z- Zoned Talalay Latex Pillow - $66.99 (4 stars)

LinenSpa Zoned Talalay Latex Pillow - $39.99 (cheaper alternative to Malouf’s Z pillow; nearly identical – slightly more firm)