IMG_3409

How I Stopped Craving Sugar in 2 Weeks

On September 27th, 2015 I completed Ironman Chattanooga, and since that moment I feel like I have gotten so much of my life back.

One of the biggest gains is getting back to doing the things that made me super healthy and fit, which included both CrossFit and Paleo.IMG_3409

I started back at CrossFit on October 4th and went 5 times last week, going 3 days on and 1 day off to recover. I can already feel some of the gains physically, although I know that getting my strength back will be a journey as I lost roughly 25% on many of my 1-rep maxes.

The other change was going back to eating a diet that is 85% paleo.

From 2010 – March 2014 I ate roughly an 85% paleo diet which helped me put on 20 pounds of pure muscle and reduce my body fat percentage to 5 – 7%. It felt amazing to be that fit, but my body also never craved crappy foods, and when I would eat too much gluten I could feel it in my stomach. The reason I was not eating 100% paleo was because my protein powder was whey, which is dairy, and 1 – 2 times a month I would eat pizza (my vice). As far as alcohol consumption, I am not a big drinker, consuming perhaps 1 – 2 beers a week, but never more than 2 or any hard liquor.

Once April 2014 happened I began training for Ironman competitions and my paleo diet dropped to 50%. I was occasionally drinking Gatorades, natural colas, Cliff Bars, and other snacks that would help me survive my long endurance workouts. I ate for fuel and made sure my body had good stores of sugar in place for the amount of hours I was putting into my training.

Now, over the past 2 weeks I have been back to eating 85% paleo and have lost all of my sugar and grain cravings. Were the first couple of weeks difficult? YES!

My body craved the sugary foods the entire time, but I knew that if I stuck to my high protein and high fat diet then eventually my brain would lose those cravings. Sugar is highly addictive (proven by research), which is why our daughter has not had any sugar-laden drinks or foods as well as grains, which are converted into sugar and spike blood sugar. Indeed, the more you eat those kind of foods, the more your body will eventually crave them.

It feels so great now to be 2 weeks in eating 85% paleo and I finally feel like the cravings have subsided, although I was definitely tempted this weekend at numerous parties. If I went to those parties during my Ironman training then I believe I would have eaten those sweets, but now that I am losing the addiction my body is finally adapting, with the cravings fast disappearing.

You can all do the exact same thing I did, but the key is sticking to mostly good fats and good proteins and staying away from sugar or grains. Your body will definitely crave them for the first few days like mine, but stand your ground and know eventually that all cravings will subside.

Here is the food pyramid I follow for those of you looking to eat the same way I do:
—-Nuts and Seeds

———Fruits and Vegetables

————–Grassfed beef/Pasture Raised Chicken/Wild Fish

#Instacollage

What I Am Getting into Post-Ironman (May shock some of you)

I am now only 1 week out (September 27, 2015) from completing Ironman Chattanooga, which has been a journey of intense training for the past 18 months. 

This dream of competing in endurance races has been back and forth for almost 10 years, and it is crazy to think that in 2006 I did my first marathon. This chapter of extreme long-distance endurance races is most likely over for the foreseeable future, but there may be some minor races in the interim. The endurance races are a love-hate relationship as the training and figure my body turns into is not the most desired, but the discipline and commitment it takes to accomplish one of these races is my favorite test.

The weeks of 10-14-hours of training and spending each weeknight doing 2-hour workouts while using Sundays to bike for 4-6 hours is finally done. The toll this took on spending time with my family was very challenging, and I cannot wait to sleep in on a Sunday, play with my daughter, then go to brunch and hang out with my family for the day. I feel like it has been forever since we were able to do that, and I cannot believe that this will be coming up in less than 1 week. 

When I started training for my first Ironman in 2014, I weighed 185 pounds and was 5-7% body fat. Since April 2014 I have dropped down to 168 pounds and would guess that I am at a #Instacollagebody fat percentage of 15%, as I have lost much of my muscle definition from weight training. Once this race is over I cannot wait to get back to weight training and doing CrossFit again with all of my friends. My goal is going to get even stronger than I was in 2014 and work on making it to 190 with the same body fat percentage of roughly 7%. Some of this may change depending on whether I get accepted into the Escape From Alcatraz Triathlon, but that race is a much shorter distance and the hardest part of it is the swim. The current is extremely tough, the water temperature is in the 50’s, and the worry of getting eaten by a great white would cross my mind but make me swim faster. However, I won’t know about that until November, so for now my concentration will be weight training and hiring a coach to program my weekly workouts. 

Along with spending time with family and putting on muscle, I plan to take my health to unreached heights. In October I will be undergoing lots of blood, urine, stool, and hair testing to analyze many biomarkers in my body to see just how healthy I am. I don’t go to medical doctors on a yearly basis for checkups, but I will be doing my own blood work and getting it assessed by integrative doctors who specialize in keeping people healthy. This way I can track many of the tests that most doctors don’t look at, but are some of the most important and don’t sway easily based on the days before diet and stress. Some markers I plan to track are: 

* Homocysteine
* Bacteria in gut from stool
* C-reactive protein
* Glutathione
* Liver enzymes
* Vitamin D levels
* Testosterone
* Cortisol
* Particle sizes of cholesterol
* And much more.

Finally, as far as business I will allocate an increased amount of time to setting up more Corrective Chiropractic offices and completing my book in early 2016. Beyond the time it takes to train for one of these races, there is a component to emotional and physical stress that is difficult to explain unless you’ve been through it. When you train at this level your body’s hormones are completely out of balance and the body lives in a state of stress. As I get my body regulated again and back in balance, it’ll be nice to have that energy and oomph back to making Corrective Chiropractic even more of a powerhouse in Atlanta than it already is. My book, which has been a journey over the past 2 years, is about to go through the final editing process and will be a guide for anyone looking to take their fitness to the next level, with tons of tips and strategies.  

Thanks so much to everyone for all of their support throughout the past 18 months, as there is no way I could have done this without a team. My wife has been the most patient and completely supportive of helping me achieve this goal. My staff have had to deal with me leaving early at night and coming in fatigued after many days of intense training, but they have undoubtedly been the best staff an employer could wish for. 

r-xLZdu5mM15LgOnVL7h0_mc0p9ZneZsCvUaUoBw6aI

IMG_3314

Workout regularly? Make Sure You are Sufficient with this Mineral

For the past 18 months, I have lived and died by this mineral. Fortunately, I found plenty of ways to get this into my body. In fact, if I hadn’t found this mineral, which I have talked about in previous posts, then this week could have been hell for me. This was one of the toughest workout weeks of my life. The following was my schedule: 

Tuesday – Swim 2 miles, then bike 15 milesIMG_3309IMG_3310

Wednesday – Bike 27 miles

Thursday – Swim 1.2 miles

Friday – Run 30 minutes

Saturday – Bike 100 miles

Sunday – Run 15 miles

With just two weeks to go for my race, the Ironman Chattanooga, I am making sure I am doing everything possible to stay healthy, recover fast, and keep my mineral balance in check. 

Would you like to guess the mineral – if you are a regular blog reader??? M______________

If you said magnesium, you are absolutely right. I make sure to constantly get this into my body. On Saturday, when I did my 100-mile bike ride, I put magnesium lotion on my legs before and after my ride, and then took a 20-minute magnesium salt bath after my ride. Before I went to bed, I dissolved a spoonful of natural calm magnesium in a cup of water. 

When I woke up on Sunday to run 2.5 hours, I felt great and ready to move. 

Magnesium is a mineral NOT produced by the body, which is why it’s so important to get an abundant amount, especially for those who regularly workout. Magnesium helps with many processes within the body and by being deficient can create a slowed down response and decreased muscle performance. 

Research has shown that 70% of people are deficient in magnesium, which is why it’ll be important to begin loading up on it. 

Here are the sources I use for magnesium and the bath flakes. I use it in my daughter’s bath as it helps her relax before bed, and calm’s her muscles. 

1) Ancient Minerals Magnesium Spray

2) Life-flo Pure Magnesium Flakes

3) Natural Calm MagnesiumIMG_3314

If you are looking for food sources, then check out the following (with the suggested amounts): 

Magnesium-Rich Foods

Pumpkin seeds (roasted)- 532
Almonds – 300
Brazil nuts- 225
Sesame seed – s200
Walnuts – 158
Spinach – 80
Broccoli – 30
Banana- 29
Note: (Milligrams per 100 grams).

* Source: USDA nutrient database.

FullSizeRender

My 2 Back Stretches I Do Every Morning (and you should too)

Based on lifestyles in today’s world, it’s important we become more aware of and diligent about taking care of our bodies. People are physically less active, sitting for longer periods, and doing things that compromise the integrity and structure of their joints.

For me, I adjust lots of people 5 days a week and then train hard, whether it’s competing in an Ironman or doing CrossFit. I put my body through the wringer and because of this I take extra special care of it. This is similar to how hard you can drive a car depending on how well you maintain it; for some of you, you take better care of that machine than the one that allows you to live your life.

My goal is that when I am in my 60’s, 70’s, and 80’s that I am still able to play and do activities with my family. I see too many people every day living a life of being reactive and waiting until a problem arises before taking care of themselves.

I have 2 morning routines outside the million other things I do for self-care, but I wanted to share these as they have proven to be of benefit.

The first thing I do either before or after my shower is lay upside down on my inversion table. I went on amazon.com and bought the “Ironman Inversion Table”, which has been a game changer.FullSizeRender

I do this for roughly 3-4 minutes, as it takes my body off gravity and I can feel it opening up the spine. My discs (the space between each vertebrae) take a bunch of stress due to my lifestyle, so I know how thankful they are when they get to relax from me hanging upside down. Studies have also shown that astronauts are taller in outer space due to the fact that there is no gravity, which means that there’s no stress loading on the spine.

When you see people get older and shrink, usually the reason is because of the dehydration of the disc spaces. Lying upside down on an inversion table helps to hydrate the spaces and being well aligned through chiropractic helps to ensure that.

The second thing I do is perform a cat-cow stretch to wake up the spine due to the past 8 hours of immobility. The spine, also known as your “lifeline”, needs movement and motion, so for those who are super active like me or even those who sit all day, waking up the spine will be an important habit. The absolute last thing you want to do is wake up, not move your spine, then go sit at your desk for 8 hours that day. This move is easily performed and I will get a good 20-25 reps in before leaving for the office.

 

IMG_1977

3 Snacks Every Athlete Should Have in the Kitchen

A common question I receive at every seminar I do and also on my Instagram account (@draustincohen) is, what snacks would you recommend?

Therefore, I will share with you my top 3 snacks, as these are staples in my diet and work on different goals for my daily living.

1) Bulletproof® Collagen Bars – (BREAKFAST SNACK)

This is my go-to breakfast snack that I eat first thing in the morning before I have my main meal.  This snack contains cashews, coconut oil, vanilla extract, and Bulletproof’s®proprietary blend of Brain & XCT oil. 

For those looking to get their brain in full gear and started for the day, these bars will be a game changer. They also taste extremely good on top of all the healthy benefits they provide. 

http://www.bulletproof.com/vanilla-max-collagen-bar-12-pack-total-net-wt-18-96-oz

2) Organic Pickles – (POST-WORKOUT SNACK)IMG_1977

Every athlete that works out to a high degree should add this and make it a staple in their diet. When I spend an hour knocking out some intense CrossFit workout or 4 hours hammering out a long bike ride, my body becomes deficient in sodium. 

Eating a pickle post-workout has been an important part of my nutrition recovery and kept my sodium-potassium pump in balance so I don’t become dehydrated. 

3) Trail Mix – (DAILY SNACK)

This is one that is easy to make and can keep your body’s hormone balance in check, as it will never leave you hungry. I eat this throughout the whole day, and when you get bored it is something that you can simply change up the contents,. I change up my contents pretty regularly, but for now here it is:

* Raw Almonds
* Raw Pumpkin Seeds
* Raw Sunflower Seeds
* Shredded Coconut
* Fair Trade Chocolate Chips
* Raw Walnuts

IMG_1662

If I Was Dave Castro, Here’s What I’d Change to the Reebok CrossFit Games

Almost every day since the 2015 Reebok CrossFit Games, people have been asking me my opinion on the programming and whether or not it was too hard. 

Instead of saying whether I agree or disagree with the programming, here are 5 things I would do if I were Dave Castro: 

1) Food Tent for all Athletes

Any time you run a marathon or long endurance race, there are aid stations at every mile with water, gatorade, bananas, and other items to help you keep your body from breaking down. As the distances get longer—such as ultra-marathons or Ironman competitions—you begin to notice different food items such as chicken soup broth for sodium, preFoodTenttzels, salt tabs, and soda for pure sugar rush.

If I ran the CrossFit Games, I would have a tent specifically designed for nutritional purposes, and I would be sure that all athletes knew about this tent. One of the reasons so many athletes got hurt is most likely due to a mineral or nutrition deficiency. If they had more sodium in their bodies, perhaps their cramping and injuries could have been prevented. I am sure some athletes already had pre-existing conditions or overuse injuries, but a majority of them could have been helped had they tracked their nutrition intake from calories, protein, carbs, and sodium. 

For example, when I was watching Annie Thorisdottir struggle to run, I thought that there should have been someone there to load her up with salt tabs. Kara Webb passed out and was carried off in a stretcher likely due to working out so hard in the heat and being deficient in nutrients. 

Any professional sporting event has food tents filled with foods for athletes to have regularly. If I ran the CrossFit Games I would not make it the athletes’ responsibility to provide their own nutrition—we would have plenty of it onsite. 

2) Saline IVs

If I were in charge of the CrossFit Games, after each workout, all the athletes would have access to nurses who could hook JFrancisthem up to IVs that would pump saline and other B-vitamins into their bodies. Once again, many of these athletes were completely deficient in nutrients; by pumping saline and vitamins into their bodies, there might have been a lower dropout ratio. 

I wouldn’t simply make the IVs available to some of the athletes. That care should be available to all of them, along with education on why it is so valuable to make that step a part of the routine. 

3) Program Differently 

Here’s one thing I will say about the programming: doing Murph in 90-degree weather with the sun baking down may not have been the smartest move. If there was one workout that trashed the athletes for the weekend, it was that workout.

If I ran the CrossFit Games, a workout like this would have taken place in the morning or on a day with no other workouts. For those unfamiliar with CrossFit, Murph consists of the following: 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, 1-mile run. All of these steps are completed in a weighted vest (14 lbs. for women, 20 lbs. for men).

Also, was there any purpose to doing heavy or double DT? Why not just DT?

4) Increased Biomarker Testing 

One of the biggest changes I would integrate would be to track biomarkers of the athletes. In any professional sport, there are doctors on staff to check and see how healthy a player is before returning to the sport. If a football player supposedly has a concussion, then there is a series of tests he goes through before being placed back on the field. 

If I ran the Games, I would have 100% testing. In particular, I would have checked the men and women who did Murph that day to see if anyone had rhabdomyolysis. I would have done blood work on all of them and tracked their Creatine Kinase and liver enzyme levels to make sure that they were healthy enough to compete. There are lots of other tests to track as far health, and beyond these levels I would have also looked at HRV (Heart rate variability). 

Of course, CrossFit may not want to be responsible for someone by diagnosing them, but the health of the athletes should be the #1 priority. It was tough watching some of the men and women compete when you could see how injured and hurt they were. 

5)  Personal Providers

I would allow all the athletes to have their OWN providers to be there with them and care for their bodies. Whether it’s the chiropractor, PT, or MD, it would be beneficial for all athletes to have their own staff. 

Any professional team has its own providers, and those providers know everything about the athletes. Currently there is the Airrosti staff, but that is only a group of doctors who come because their corporate company puts up enough money to be a sponsor. I would let the Airrosti providers be there for people who don’t have their own providers, but I know my athletes better than any provider who volunteers and sees them once a year.IMG_2902

Each athlete should be able to have his or her providers backstage to care for them and help them, as they know their bodies the best. 

I am sure CrossFit learned a lot this year about the Games, and beyond these 5 recommendations, everything else was great: the timing of the workouts, efficiency of staff, help from the volunteers, and beyond. However, I believe that the Games should seriously consider implementing the 5 tips I have shared here. 

I would love to hear your comments below about things you would like to see done differently. If you ran the CrossfFit Games, what would you add or change? 

11070414_10101135256653574_1667366728654827611_o

My Biggest Imperfection and Unbalanced Life

Every morning when I wake and check my e-mails, text messages, and social media sites, I usually receive a notification from a friend, gym buddy, or colleague in the chiropractic profession.

The message is u11070414_10101135256653574_1667366728654827611_osually something like, “How is your life so balanced, and how do you have so much time to get everything done?”

My life is not balanced, and when I work hard to accomplish a goal, such as training for an Ironman or building a business, it takes time away from other important things I value in my life.

People typically want to know how I have time to:

  • Run a successful chiropractic clinic
  • Train for my second Ironman while having a five-month-old baby
  • Write a book
  • Perform my Eliteness Tour with 15 seminars in 2015
  • Blog every week
  • Spend time with my wife
  • Perform monthly webinars and podcasts
  • Travel regularly

These are the things people see in my life and cause them to ask, “How does he get all of this done, and how does he keep his life balanced?”

On the outside it appears that my life is balanced. I get a lot done, however, I only saw my daughter go to bed four nights last week because I was too busy training for my Ironman the other three nights. I have not had a date night with my wife in almost four weeks due to the crazy nature of our schedules.

I am not looking for sympathy, as this is the life I have chosen, but I am human. I hear people who are envious of those on TV, on stage, or in the media, but those public figures are human and have imperfections and imbalances as well.

It’s very easy to look at people on the outside and think how great their life may be and how much they have it together, but we all have things we need to work on.

If you want to accomplish your dreams professionally and personally, understand that you will need to make sacrifices. If you want to spend tons of time with your family, and you also want to write a book, get in great shape, and start a new business, then family time will be sacrificed.

I wrote this article for those who ask me, “How do I get so much done?” The answer: I sacrifice a lot. Getting so much done comes with sacrificing my time with my newborn, wife, and friends. It comes with sacrificing sleep and social activities. Getting everything done is not hard, but it requires a lot of work and perseverance.

I understand that many of you may not want to do a marathon, Ironman, write a book, or build a big business, but for those who want to know how I balance or get it all done, it begins with sacrifice. We all have the same amount of time in a day, so for those who want to set massive, crazy goals, what are you willing to sacrifice?

Below is my current schedule until I complete my Ironman in September 2015.

Monday           Work               (6:30 AM – 6:30 PM)
Workout          (7:00 PM – 8:30 PM)

 

Tuesday          Work on Book  (8:00 AM – 12:00 PM)
Work                   (1:00 PM – 6:30 PM)
Workout             (7:00 PM – 8:30 PM)

Wednesday  Work               (6:30 AM – 6:30 PM)

Thursday      Work               (6:30 AM – 6:30 PM)
Workout          (7:00 PM – 8:30 PM

Friday           Day OFF

Saturday     Work               (6:30 AM – 12:00 PM
Workout          (1:00 PM – 4:00 PM

Sunday        Workout          (7:00 AM – 1:00 PM)

My family, work, and health are extremely important. The key when looking at your own life is looking at your current priorities and putting your effort toward them. Currently, a top priority for me is completing Ironman in September 2015, and I know once this is complete that I will be able to move efforts to other high priorities, such as spending time with my wife & daughter.

IMG_0218

A Life Lesson from Hawaii We Should All Follow (myself included)

This past week I took my annual summer trip to Kauai with my wife, daughter, and two of our close friends with their baby. If you have never been to Kauai I highly recommend it as the scenery, food, activities, and culture was amazing and completely refreshing. 

IMG_0265

We had no idea what to expect as we had never been to Hawaii before and have mostly travelled throughout Europe on our summer trips, doing Italy in 2014 and Greece in 2013. From the moment we landed and got to the hotel the sense of connectedness to nature and community was extremely prevalent. 

While at breakfast you could see the stand-up paddle boarders cruising in the bay, surfers catching waves, and snorkelers swimming far out to get a glimpse at the beautiful coral reef inhabited by lots of species (including my favorite, turtles).

On Monday night I had the opportunity to present my Eliteness Tour to Kilauea CrossFit, which was an unbelievable gym with the most hospitable members. Everyone came with a great attitude, notepads for note-taking, and most importantly an open mind. 

The part that surprised me the most and made me pause for a moment was when I asked the group “How many people here sit in front of a computer for more than 4 hours a day?” Out of 20 people in the group only 1 hand went up, and this was someone who works in an admin role for a hotel group. 

It was the first time I had ever spoken to a group where over 95% of the group did not sit all day. Usually when I ask the question about how many people sit in front of the computer for more than 4 hours at least 95% of the hands go up. 

In Hawaii many of the people were in construction, outdoor adventures, farming, or other activities where they are moving and being part of the land. 

Throughout the whole trip I would observe and talk to many of the locals, and I discovered that their lives were spent connecting with nature not only from a movement perspective, but nutritionally as well. 

At the seminar, when I was talking about organic versus non-organic meats, one of the attendees said that the motto of the gym was ‘caught not bought’. These people were passionate about supporting their communities, land, and being part of the ecosystem to keep it sustainable. 

The key point I took away from this trip throughout the whole week was how DIS-connected we are on the mainland, which in turn leads to so many DIS-eases. While in Hawaii, never did I hear a local talk about their sciatica, tight shoulders, joint pains, or many of the other problems we deal with on the mainland. I am not stating that all the people in Hawaii are healthy as many of the locals I saw were either overweight or obese, similar to many of the people in the mainland. A key difference is Hawaii is the 2nd healthiest state in the country 

However, the takeaway was how much better we (myself included) need to be doing as a culture of moving and eating foods local to our environment. 

In the mornings I would wake up, eat a banana, then either run, snorkel, or surf. Each morning I was out doing something active in the environment, and following that activity I would grab an Acai bowl or some smoothie made with local produce. Throughout the day I would snack on locally-grown chocolate and macadamia nuts. For either lunch or dinner I would eat fresh ahi usually caught the day before or that very morning. IMG_0208

On the mainland we have been gifted with a catch 22 of tons of gyms, supermarkets containing foods from all over the world, and jobs that put us in front of a computer all day. I am not saying that this is terrible though, as I love nothing more then doing CrossFit workouts and shopping at Whole Foods to gather the necessities for the week. 

However, the question I want to raise, and this is something I will evaluate in my life, is how much more local could I get with my nutrition? What more could I do to be connected with my community as far as movement and exercise are concerned? Are there hikes or trails I have not been on that I could run? Are there farmers I could reach out to in order to eat more locally and BE part of my community? Are there areas in which I could go biking throughout my city? How about yoga lessons in the park? Are there suitable rock formations to go rock climbing that have been formed by nature? 

If there is one thing I got from Kauai it’s that we go day to day through the grind of work, sleep, and repeat, without ever getting in touch with our communities and nature. Most people are so busy playing Keeping Up With The Joneses and letting their bodies rot instead of keeping up with their own bodies and health. 

IMG_3090

My Newest Breakfast Pancakes Packed With Protein (Great for Kids)

IMG_8241 I get asked daily about my favorite foods for recovery purposes and staying fit.

There are tons of foods that I utilize for recovery and health, such as: grass-fed beef, turmeric, beets, coconuts, etc. My newest craze which has been getting a lot of accolades in the Cohen household is buckwheat. 

I began eating buckwheat pancakes every time I went to Radial Cafe in Chandler Park and have become addicted. I would make it a point over lunch breaks to grab one buckwheat pancake as an appetizer and then have my Cobb salad with chicken for the entrée. I became so addicted to these pancakes that I knew I would have to make these pancakes myself to feed my addiction. 

Now my go-to breakfast recipe is buckwheat pancakes, and the results have been amazing. Before I share the recipe, let me give you some insight into why buckwheat should become a staple in your diet and why it is my new pancake recipe for my family. 

First, for those who follow 100% strict paleo, this is not paleo! Buckwheat is technically considered a pseudo grain similar to quinoa and amaranth, so this would fall out of the scope of paleo, for those who follow that strictly. However, buckwheat is gluten free, and after eating these pancakes you will not have that inflammation feeling in your gut like with bread or pasta. 

For people like me who follow a roughly 80% paleo diet, this will be a great treat. It’s also good for those who lift a lot of weight, do a lot of endurance training, or are looking to improve heart health. 

If you are someone who works out a lot, then the gain in buckwheat will be in the protein. The brand of buckwheat flour I buy has 5g per 1/3 cup of buckwheat. I use at least 1 cup for my pancakes, so each time I use this as a breakfast, I get 15 grams of protein on top of the whey protein shake I drink each morning. Buckwheat is also made up of amino acids, including arginine and lysine which are great for the synthesis of muscle. 

If you are looking for better cardiovascular health, then you may be interested in a 1995 study published in the American Journal of Clinical Nutrition showing that Chinese who ate 100 grams of buckwheat a day had better overall heart health. Many of the numbers that are used to assess heart disease such as cholesterol improved. 

Scrambled and hard-boiled eggs are still my favorite breakfast due to the healthy nature of pasture-raised eggs, but buckwheat pancakes are making a big push to get into my top three breakfast foods. 

Here is the recipe I use: 

Organic Arrow Mill Buckwheat Flour
Raw Local Honey
Hemp Milk
Pasture-Raised Eggs
Coconut Oil
100% Pure Maple Syrup
Grass-fed ButterIMG_3090

1) Mix 1 cup of flour with 1 cup of hemp milk.

2) Add 2 tablespoons of honey and 1 raw egg.

3) Mix the ingredients thoroughly.

4) Place coconut oil on a pan, and put the batter on the pan.

5) I usually heat it for 2-3 minutes per side and then top it with 100% pure maple syrup and grass-fed butter. 

Screen Shot 2015-06-22 at 9.40.24 PM

Are you tapping into 100% of your athletic potential? (Exercise @ end)

If there’s one thing my practice is known for, it’s the fact that we see a lot of professional athletes on a regular basis. Most of the athletes do not come to my office because they are hurt or injured, but because they want to perform better at a more elite level. 

On their first visit we go through a thorough assessment which includes a 3D image of the bottom of their foot to check arch height, x-rays to look at structure, and a postural assessment to look for any abnormalities. 

Almost every time one of these athletes comes to the office and it is their first time seeing a chiropractor, we find abnormalities. We usually find one shoulder higher than another, sometimes we see a difference in hip height, and commonly we see disc spaces that have been worn. Is this the norm? Absolutely not! It is common amongst people who wreck their bodies on a daily basis, but not normal, as the norm is completely straight up and down on the front view of posture. 

Usually the reason for these problems is because many of these athletes have been trained ONLY to seek help when there is a symptom, and therefore not focus on the underlying problem. Many of them have seen massage therapists, physical therapists, and even chiropractors for the same injuries repeatedly. These providers are experts at treating injuries, but none do thorough evaluations to look at the biomechanics and structure to focus on fixing this first. 

On x-rays, we see athletes with hips that are 10mm higher and shoulders that are 5mm higher than what’s normal, which are both high numbers. On the side view of their posture we see ears that are inches forward on the side view from their shoulders. Screen Shot 2015-06-22 at 9.40.24 PM

The point is, if these athletes can perform at a professional level with these biomechanics and this structure, then what potential are they holding out on by not getting fixed? I always tell them, “John, if you can perform at this level with all these structural issues then imagine your potential if we fix these.”

How much better could they perform if they fixed many of the underlying structural issues?

If we take the topic away from chiropractic, think about the things YOU could be doing to improve in order to reach your unlimited potential. 

None of us are tapping in to our potential 100%, but the trick to becoming great or elite is figuring out what things you could be doing to get as close to 100% as possible. 

The first step I recommend people take is to write out a list of the things they do to be a great athlete. I then ask them to write the things they could do to become even greater. The fact is that this will not be an overnight process and I understand many of you don’t want to be professional athletes. However, most of you are looking to improve your athletic skills and become as great of an athlete as possible. 

Below is an example of what is recommended above on reaching your true potential as an athlete. I would have this on your phone or index card and keep adding to this list as you improve as an athlete and see what other athletes you admire are doing. 

NOW                                                              GOALS TO ADD

Foam roll daily                                                  Take BCAA’s

Eat 60% paleo                                                   Massage 2x per month

Workout 4 days per week                                Regular chiropractic

Massages 1x month                                           80% paleo

Take fish oil daily                                              Post-workout powder

Take 1 Epsom bath per week                           Take class on foam rolling and lacrosse ball

                                                                               Incorporate acupuncture

                                                                               Sleep with compression socks nightly

                                                                               Take 3 Epsom salt baths per week 

                                                                               Hire individual programmer for workouts

                                                                               Drink Natural Calm – Magnesium before bed