Feel the Heat 🔥

Summer is finally kicking in! It’s time for beaches, BBQs, and great adventures outdoors.

I’ve been having a great time living the Chiropractic Lifestyle. My food plan is rocking and I’m loving every bit of it. 

Starting off my day with lots of fruit is so delicious and replenishes the glycogen levels in my muscles after a hard workout. I’m also digging shopping at Costco. They have some amazing prices on organic food. I think next week I’m going to switch back to grass-fed burgers. 

I have been getting my avocados at Foodmaxx because they have better prices there. Avocados also don’t need to be organic because they have thick skin, so the pesticides can’t soak through. The same is true with Kiwis and I get those at Safeway or Spouts.

I’ve been doing one fast day per week on Fridays. So Fridays are fast days and I only drink water on those days. Back when I did fasting when I was drinking coffee, fasting was rough, because I would get a major headache due to no coffee that day. But I’m glad I quit drinking coffee last August, and I can’t believe that I don’t even miss it.

My workouts are consistent and regular. I’ve been getting stronger again on my squats and I’m hitting the weight that I used to do before blowing out my hamstrings and abductors several times. My body is just as strong as when I was 25 years old and I’m a lot leaner now as well compared to my 20s and especially my 30s. I’m lean like I was when I was a teenager but I have 25lbs more muscle.

I’m keeping my spine healthy by maintaining spinal mobility, flexibility, and strength. When you keep your spine in alignment, everything in your body just works better.

Don’t forget to stay hydrated in this heat. I think we are having a heat wave this weekend. 

Carpe Diem

Chiropractic Lifestyle Food & Exercise Plan

5:00 am 👉 Cardio & Weight training

6:30 am 👉 1 Organic banana

7:30 am 👉 16.9 oz Organic coconut water, 2 scoops whey protein, 1 scoop collagen powder, 1 scoop wild berry superfood powder, 1 scoop organic cocoa powder, 1 Tbsp raw organic honey, 5 grams creatine, 200 g Organic Assorted Berries, 2 Kiwis, 3 Organic Figs, 1000mg Organic Lion’s Mane, 6 grams BCAA, 220 mg Magnesium Glycinate, 10,000 iu Vitamin D, and Vitamin K.  

10:30 am 👉 6 pasture-raised organic eggs, 2 oz raw cheese from grass-fed cows, and sea salt.

1:30 pm 👉 14 oz chicken thighs, 1 Avocado, sea salt, and 220 mg Magnesium Glycinate

3:30 pm 👉 WaterLoo Sparkling Water

Macros Breakdown

Calories: 2,537 Protein: 174 grams Carbs: 242 grams Fat: 97 grams   

Chiropractic Lifestyle Food Supplies

Happy Mother's Day 💐🌹🌺

Wow, what a nice weekend! 🌞🥰

You couldn’t ask for a better Mother’s Day. The sun was shining and people were loving life with their families. For me, it’s a day of mourning because my mother died on Mother’s Day. This is why you have to appreciate and love your family. Every day you have with your loved ones is a gift and you must cherish every moment.

I switched up the food plan a little. Now I’m doing chicken thighs. I forget how much I love chicken thighs. I prefer thighs over breasts because thighs aren’t so dried out. I also added Kiwis and deleted the dates for now. I added some organic cocoa powder to my shakes because I read some research that showed that after ingestion of cocoa powder, it can double the number of stem cells in your bloodstream at any time. This can promote tissue regeneration and improve overall cellular health.

The daily workouts are consistent and going well. I increased my cardio time again, so I’m doing 40 minutes daily on the Stairmaster before I start my weight training. I get a really good sweat going and I keep the intensity high enough so my heart rate stays between 130 to 140 beats per minute. 

My legs have been getting stronger lately and I’m going up in weight in my squats. I’ve been apprehensive about increasing my squats' weight because of some previous leg muscle tears. But, I think it may have been due to my high coffee consumption. This is just a theory, however, I did discover that the caffeine in coffee leaches magnesium and calcium from your bones and muscles. It also keeps cortisol levels at a high level all the time. If you remember, I was drinking a pot of coffee every day which was probably putting me at about 1,140 mg of caffeine. I quit coffee in August of 2023 and I definitely feel a difference. I was a daily coffee addict for over 30 years.

I’m keeping up with the last and the most important part of the Chiropractic Lifestyle which is spine care. I’m keeping my spine in alignment, mobile, and strong. A good way to see how healthy your spine is, without getting X-rays, is to assess your posture. If your ear is not in alignment with the center of your shoulder you suffer from poor forward head posture. To feel normal posture, stand up against a door, pull your shoulder blades together, and tuck your chin in. You should feel your head, shoulders, butt, and heels all touching the door. Then, try holding this position, step away from the door, and walk around. If this feels funny, then you have a lot of work to do to correct your posture.  

Enjoy your week and be kind to people.

Carpe Diem

Chiropractic Lifestyle Food & Exercise Plan

5:00 am 👉 Cardio & Weight training

6:30 am 👉 1 banana

7:30 am 👉 16.9 oz Zico chocolate coconut water, 2 scoops whey protein, 1 scoop collagen powder, 1 scoop wild berry superfood powder, 1 scoop organic cocoa powder, 1 Tbsp honey, 5 grams creatine, 200 g Organic Blueberries, 2 Kiwis, 1000mg Organic Lion’s Mane, 6 grams BCAA, 220 mg Magnesium Glycinate, 10,000 iu Vitamin D, and Vitamin K.  

10:30 am 👉 6 organic eggs, 2 oz cheese from grass-fed cows, 2 oz Raw Organic Sauerkraut, sea salt.

1:30 pm 👉 12 oz chicken thighs, 1 Avocado, sea salt, and 220 mg Magnesium Glycinate

3:30 pm 👉 WaterLoo Sparkling Water

Macros Breakdown

Calories: 2,161 Protein: 160 grams Carbs: 178 grams Fat: 97 grams   

Chiropractic Lifestyle Food Supplies

Happy Cinco de Mayo 🍻

I hope everyone had a great week practicing healthy habits and enjoying life. The weather has been absolutely amazing and this is the perfect time to get outside and go biking, hiking, swimming, surfing, and exploring the Bay Area. This weekend I heard there's going to be a few parades downtown. 

I made a little change to the food plan. I finally found a place that has affordable grass-fed beef at Costco. They also have great prices on pasteurized organic eggs and they sell raw cheese. If you are a regular follower, you may remember when Trader Joe's used to sell raw cheese and I ate it regularly. But unfortunately, they stopped selling it about 7 years ago. Costco sells it in the form of Parmigiano Reggiano. Raw cheese is more nutritious than pasteurized cheese. I think it tastes a lot better as well. They also sell Le Gruyere Cheese, which is raw as well.

My exercise plan has been going great. I added 5 minutes to my cardio to compensate for the first 5 minutes of warming up to my desired intensity level on the Stairmaster. So I do a total of 35 minutes of cardio before my weight training. I keep my heart rate at about 130 beats per minute. I’ve also been walking daily in the evening for a few miles while studying my daily stack of flash cards. Also, another thing I do for brain exercise is study Spanish in the morning and the evening on the Duolingo App.

My spine care plan is always necessary for good health and optimal function. Like anything else, consistency is the key. Spine care is just like dental care, you have to do it every day.  

Enjoy your week and stay positive.

Carpe Diem

Chiropractic Lifestyle Food & Exercise Plan

5:00 am 👉 Cardio & Weight training

7:00 am 👉 1 banana

7:30 am 👉 16.9 oz Zico chocolate coconut water, 2 scoops whey protein, 1 scoop collagen powder, 1 scoop wild berry superfood powder, 1 scoop organic cacao powder, 5 grams creatine, 200 g Organic Blueberries, 7 dates, 1000mg Organic Lion’s Mane, 220 mg Magnesium Glycinate, 10,000 iu Vitamin D, and Vitamin K.  

10:00 am 👉 6 pasteurized organic eggs, 2 oz cheese from grass-fed cows, and 1 oz butter

1:00 pm 👉 11 oz grass-fed organic beef, 1 oz butter, and 220 mg Magnesium Glycinate

Macros Breakdown

Calories: 2,250 Protein: 151 grams Carbs: 121 grams Fat: 87 grams   

Chiropractic Lifestyle Food Supplies