Archive for the ‘Uncategorized’ Category

Been too long, but I’m back with a vengeance

June 7, 2011

I will be posting awesome health information every week, so stay tuned.  Today’s tip:  Dark chocolate has important antioxidants and nutrients that are beneficial to your health.  It can also help increase your libido, so eat up.  Preferably 2-3 ounces per day.

Weight Loss made easy

July 27, 2010

So, a lot of my patients have questions about losing weight.  Who doesn’t.  Before becoming a Chiropractor in San Diego, I was a personal trainer and nutrition counselor for 10 years.  Everyone, wants a magic pill or special Hollywood cleanse.  They want it fast and they want it now.  Most of them wait until right before a special occasion to really lose the weight.  This usually over stresses the body and makes it more difficult to keep the weight off.  I have narrowed it down to 10 key points.

1.  Consume between 1200 and 1600 calories per day, not a calorie more.

2.  Buy a food diary ($5) and food scale ($10) and measure and keep track of your food everyday.

3.  Exercise 6 days a week for at least 30 continuous minutes a day.

4.  The only beverage you should have is water, NOTHING else.

5.  Every week, go to the grocery store and buy 28 fruits (4 different) and 28 vegetables (4 different).  Consume 4 fruits and 4 vegetables everyday.  This includes salads, but little to no salad dressing.

6.  Consume these fruits and veggies every 3 hours and add 3 ounces of protein (Palm of your hand) to each of these snacks.  Quality protein sources include:  Chicken Breasts, Egg Whites, Turkey, Fish, Red Meat, Whey Protein and Soy.  REMEMBER, only lean and low fat cuts.

7.  NO sweets, deserts or fatty foods whatsoever.

8.  Choose sodium free and fat free always.

9.  Try not to eat Carbs after 4pm, but you’re only going to get carbs from fruit and thats fine.

10.  Stay disciplined for at least 3 months and you’ll be at least 10-24 lbs lighter.

Stay Healthy San Diego,

Dr. Joshua A. Caldwell, DC

Caldwell Chirospa

8950 Villa La Jolla Dr, Suite B209

La Jolla, CA 92037

619.922.7482

Back Pain

July 24, 2010

Back pain is a product of many different situations.  We tend to neglect the warning signs until we are in so much pain, that we can’t bear it anymore.  Back pain comes from everything we do, from the way we sit, walk, sleep, eat, stand, all contributes to the health of our backs.  If you are at a desk all day, you need to get up every hour and stretch out your hamstrings, hip flexors and SCM’s.  I will make videos in the future showing the proper way to do these.  When you pick anything heavy off the ground, you need to keep your heels flat, knees stay behind your toes and squat down to pick it up.  Basically, visualize squatting over a dirty toilet.  Sorry about the analogy, but it works.  Make sure you keep the items you lift as close to your mid section as possible.  The further they are from your body, the more stress it puts on your spine.  Never twist or turn as you lift heavy items.  Just to be clear, heavy means 20 pounds or more.  One more tip, sit up as much as you can and put a subtle arch in your back.  Maintaining the normal curves of your back is critical.  If you have more questions about Back Pain, don’t hesitate to ask or come by Caldwell Chirospa in La Jolla California, within San Diego County.

You can find us by searching San Diego Chiropractor, San Diego Chiropractic, La Jolla Chiropractor or La Jolla Chiropractic.  You can also visit http://www.caldwellchirospa.com Until then, I’m signing off.

Stay Healthy San Diego,

Dr. Joshua A. Caldwell, DC, CSCS