Twin Lakes Chiropractic Clinic

You may have noticed that the road in front of the clinic is currently under construction. While the paving is scheduled to take place at night and shouldn't interfere with clinic hours, we wanted to keep you informed.

Did you know that collagen is derived from animal skin and bones? This means that if you follow a vegan, vegetarian, Kosher, or Halal diet, most (if not all) collagen products won’t be suitable for you. Additionally, if you have fish, shellfish, or egg allergies, it’s crucial to read labels carefully and consult with your healthcare provider. Let’s talk about collagen supplements.
Bodi Bioactive Collagen Peptides:I had to dig deep to uncover the source of this collagen, which is derived from a combination of chicken, bovine, marine, and eggshell membrane complex collagen peptides. Each serving size is 2.5 grams, providing you with 2 grams of protein.
Vital Proteins Collagen Peptides:This product is sourced from bovine collagen. Each serving size is 20 grams, providing 18 grams of total protein and 20 grams of hydrolyzed Bovine Collagen peptides, along with a list of amino acids. While it’s not a complete protein powder, as it contains 8 of the 9 essential amino acids, it still offers a robust amino acid profile.
SR Collagen Peptides:This product is derived from bovine collagen. Each serving size is 11 grams, delivering 10 grams of protein and 11 grams of hydrolyzed bovine collagen peptides, along with an extensive list of amino acids. Although it's not a complete protein powder, it offers a noteworthy amino acid profile.
Organika Original Enhanced Collagen:This product is sourced from the hides of grass-fed, pasture-raised, hormone- and antibiotic-free American cattle—a detail the company highlights. Each serving size is 10 grams, providing 9 grams of protein and 10 grams of hydrolyzed bovine collagen peptides, accompanied by an extensive list of amino acids. While it's not a complete protein, it does contain several essential amino acids.
While none of the collagen supplements stood out as a clear winner, I did learn that there are varying nutritional values among them.You don't need to spend a lot of money on these supplements; all of the ones I reviewed are available on Amazon, at many local grocery stores (USA and Canada), and Costco. My key takeaway is to always read the labels and make informed decisions in consultation with your healthcare provider.

In a continuation of Dr. Palmer Yee's series on Collagen:
I initially planned to review a few different collagen brands today, but I've decided to address a different question first: “What is the difference between protein powder and collagen supplements?” It’s a great question and worth exploring before diving into those reviews.
The three main types of collagen in the body are Type 1, Type 2, and Type 3, each playing a distinct role. Type 1 is the most common, making up 90% of the body's collagen. While the specific type of collagen in a product might not be critical for most people, some companies do highlight the type of collagen their products contain.
Protein powder and collagen are different products with different ingredients, nutritional profiles, and goals. The key difference is that protein powder is a complete protein, containing all essential amino acids, while collagen is an incomplete protein. Collagen includes specific amino acids like glycine and proline, which support skin, cartilage, joints, and connective tissue. Protein powder can aid in metabolism, post-workout recovery, and gaining lean muscle mass. Collagen, on the other hand, can't be absorbed in its whole form and must be broken down into smaller peptides or amino acids through hydrolyzation. Collagen typically comes from bovine or chicken bones and/or skin, which adds extra protein sources and amino acid content to the supplements. Some collagen supplements act more like a protein powder due to their near-complete amino acid content, but when you compare the amino acid profile with protein powder, there are notable differences.
Collagen is protein-rich but the nutrients differ from those found in beef or milk. Specifically, the amino acid profile is different, making collagen an "incomplete" protein. However, collagen is rich in glycine, proline, and hydroxyproline, amino acids that are vital for building and maintaining strong connective tissues like skin, hair, nails, and bones.
Some research suggests that collagen's unique amino acid profile may support joint health, improve bone density, enhance digestion, and provide anti-aging benefits for your skin.

In a continuation of Dr. Palmer Yee's Collagen series.
The easiest way to get collagen into our bodies is through our diet, but that's not always possible. While supplementing can be convenient, it can also be overwhelming. Tomorrow, I’ll be researching the collagen supplements you've asked me to review. If you have a favorite or any questions, please let me know.
There are many options on the market, some with fancy additives or special names, often sold through specific companies or doctor’s websites. Here’s the honest truth: I’m not here to sell you anything. My goal is to provide you with honest, straightforward information. I always encourage you to read labels carefully and consult with your healthcare provider before trying any new supplement. The sheer volume of products and the high presence on social media can be daunting, but I promise to be fair and transparent. Personally, I stick to simple, affordable supplements that don’t break the bank.

Consuming foods rich in amino acids like glycine and proline or contain nutrients that can help your body produce more collagen.
Foods that are good sources of collagen include:
• Chicken, especially the skin and connective tissue
• Chicken feet, which are rich in collagen from the skin, tendons, cartilage, and bones
• Beef, particularly from the skin, bones, and muscles
• Fish with the skin on
• Bone broth
• Citrus fruits-contain Vitamin C, which is essential for collagen production.
• Leafy greens- Contain chlorophyll, which has antioxidant properties and increases the body's precursor to collagen.
• Berries- contain lycopene, an antioxidant that encourages collagen secretion. Eating more berries can help your body produce more collagen to keep your skin looking smooth and youthful. Blueberries are especially rich in anthocyanins, another antioxidant.
• Eggs-collagen is found in both the yolk and the outer membrane of eggs, which is the membrane between the shell and the egg.
• Garlic- contains sulfur, a compound that may help increase collagen synthesis in the body.
• Bell peppers- contain vitamin C, which helps the body produce pro-collagen.

Did you know that Dr. Palmer Yee runs a social media group called "Purposeful Movement"? It's a community dedicated to learning how to age functionally in the best possible way. You don’t need to be a patient to join—everyone is welcome. The group provides a safe space where the focus is on aging well physically, mentally, and emotionally. You can find them on both Facebook and Instagram.

In the coming days, Dr. Yee will be sharing her latest series on collagen, so stay tuned!

Over the next few days, I'll be diving into all things collagen. We'll explore what it is, how it benefits the body, the best ways to incorporate it into your diet, and take a closer look at some collagen supplements. If there's a specific supplement, you'd like me to review, feel free to let me know!
Collagen is a protein that makes up about 30% of the body’s total protein and serves as the primary structural component of skin, bones, muscles, tendons, ligaments, and other connective tissues. It’s also found in organs, blood vessels, and the intestinal lining.
Collagen is composed of amino acids, primarily proline, glycine, and hydroxyproline, which form a triple-helix structure. This protein is essential for maintaining healthy joints and elastic skin, but as we age, our bodies produce less of it. Symptoms of low collagen levels include joint pain, stiff tendons or ligaments, weakening muscles, and papery skin.
Several factors can decrease collagen levels, including:
Sunlight: UVA rays pe*****te deep into the dermis, damaging collagen fibers. While sunlight is necessary for resetting our circadian rhythm and helping our body produce vitamin D, excessive exposure—especially during midday—can be harmful.
Smoking: Smoking reduces collagen levels in the skin by increasing the production of enzymes that break down collagen and inhibiting its formation.
Sugar: Excessive sugar intake can lower collagen levels by attaching to proteins in the skin, which damages them, making them weaker, drier, and more brittle.

Did You Know That Drinking Too Much Water Can Be Dangerous?
Drinking excessive amounts of water can indeed be harmful. Overhydration, also known as water intoxication, can lead to an electrolyte imbalance in the body, particularly a dangerously low level of sodium (hyponatremia). This imbalance can cause cells to swell, leading to serious health issues, including:
• Nausea and vomiting
• Headaches
• Confusion and disorientation
• Seizures
• Coma
To stay healthy, it's crucial to balance your water intake with your body's needs, especially during exercise or hot weather.

Today, I’m sharing a homemade electrolyte recipe that I’ve been using. Overall, it offers significant cost savings, and I can control exactly what goes into it. Does it taste as great as Gatorade? No, but this recipe requires no additional sugar or artificial colors. My youngest is sensitive to artificial colors, so I have to be careful. I found most of these ingredients online, at health stores, my local GNC, and even my my local pharmacy,
Full disclosure: I did some math and made a large portion of this, which saves me time and energy.
Basic DIY Electrolyte Powder Mixture
Ingredients:
• Salt: 1 teaspoon (regular table salt or sea salt will do the trick)
• Potassium chloride: 1/2 teaspoon (you can find this at some health food stores or online)
• Magnesium citrate powder: 1/4 teaspoon (again, health food stores or online retailers should carry this)
• Sugar or a sugar substitute: 2 tablespoons (this helps with flavor and energy, but it's optional)
• Citric acid: 1/2 teaspoon (for a little tanginess)
Instructions:
Mix the Salts Together: Grab a bowl and mix together the salt, potassium chloride, and magnesium citrate powder.
Add the Sweet Stuff: If you're using sugar or a sugar substitute, toss that in next.
Add Some Tang: Mix in the citric acid if you want that citrusy kick.
Blend It Up (Optional): To ensure everything's mixed thoroughly, you can put the mixture in a blender or a food processor for a few seconds.
Store It Right: Put your new electrolyte powder in an airtight container, and it'll be ready for action whenever you need it.
Usage: To turn the powder into a drink, just mix about a teaspoon of it into a glass of water. Taste and adjust as needed, depending on your preferences.

Let's talk about the various electrolyte options available. It's like comparing apples and oranges—not all electrolyte tablets or powders are created equal. Some have higher sodium content, while others have less. Some contain vitamins, and others do not. Some have added sugars, while others are sugar-free. Some use artificial colors, while others don't. My goal is to provide you with enough information to make informed decisions about what you want to put in your body and how you want to spend your money. So, let's get started!
LMNT calories: 5-10
No sugar
Sodium 1000mg
Magnesium 60g
Potassium 200 mg
No artificial color or added sugar
Nuun Sports Electrolyte Tablets
No sugar
Sodium minimum
Magnesium 25 mg
Potassium 105.9 mg
*Has calcium carbonate (13mg) that is primary used to manage treat calcium conditions.
No artificial color or added sugar
Liquid IV 50 calories
Sodium 570mg
Potassium 370mg
Sugars 11g
*also contains niacin, vitamins B12, B6, C
Does have added sugar (dextrose)
No artificial color
Propel 0 calories
Sodium 210mg
Potassium 70mg
*also contains niacin, vitamins B6, B12, C, and E
No artificial color
Gatorade 130 calories
Sodium 230mg
Potassium 75mg
Calcium 20mg
Sugar: 32g
Does have artificial color and sugar
Prime Hydration sticks 20 calories
Sodium 45mg
Potassium 70mg
*also contains Vitamin A, B6, B12 and C
Drip Drop Electrolyte 35 calories
Sodium 330mg
Potassium 185mg
Magnesium 30mg
Sugar 7g
No artificial color
*does have fructose
I have started making my own electrolyte drink, which has no artificial flavors, allows me to control the amount of sugar, and costs significantly less. I will share my recipe soon!

Symptoms of an Electrolyte Imbalance
Fatigue
Headache
Nausea
Blood pressure changes
Muscle cramps
Low energy
Confusion
Disorientation
Rapid breathing
Feeling restless
Trouble sleeping

Severe electrolyte imbalances can lead to serious health issues, such as:
Coma
Seizures
Cardiac arrest
Treatments for Electrolyte Imbalance
Eating foods rich in electrolytes
Supplementing with electrolyte drinks
Adjusting hydration levels
Treating underlying medical conditions
Natural Sources of Electrolytes
Watermelon
Coconut water

What is an Electrolyte Imbalance?
An electrolyte imbalance occurs when the level of one or more electrolytes in your body is too low or too high. This can happen when the amount of water in your body changes. The amount of water you take in should equal the amount you lose. If something upsets this balance, you may have:
Too little water (dehydration)
Too much water (overhydration)
Common Causes of Electrolyte Imbalance
Certain medications
Severe vomiting and/or diarrhea
Heavy sweating
Heart, liver, or kidney problems
Not drinking enough fluids, especially during intense exercise or hot weather

We love our patients! Thank you for the review.

What Are the Different Types of Electrolytes in Your Body?
The main electrolytes in your body include:
Bicarbonate: Helps maintain the body's acid-base balance (pH) and plays an important role in moving carbon dioxide through the bloodstream.
Calcium: Makes and keeps bones and teeth strong.
Chloride: Helps control the amount of fluid in the body, maintains healthy blood volume and blood pressure.
Magnesium: Helps your muscles, nerves, and heart work properly; also helps control blood pressure and blood glucose (blood sugar).
Phosphate: Works with calcium to build strong bones and teeth.
Potassium: Helps your cells, heart, and muscles work properly.
Sodium: Helps control the amount of fluid in the body and assists your nerves and muscles to function properly.
You get these electrolytes from the foods you eat and the fluids you drink.
What Is an Electrolyte Imbalance?
An electrolyte imbalance means that the level of one or more electrolytes in your body is too low or too high. It can happen when the amount of water in your body changes. The amount of water you take in should equal the amount you lose. If something upsets this balance, you may have too little water (dehydration) or too much water (overhydration). Common reasons for an imbalance include:
Certain medicines
Severe vomiting and/or diarrhea
Heavy sweating
Heart, liver, or kidney problems
Not drinking enough fluids, especially during intense exercise or hot weather
Drinking too much water

Electrolytes are essential, their function is:
Hydration: Electrolytes help cells move water around.
Muscle Contractions: When sodium enters a muscle cell, it tells the muscle to contract.
Nerve Function: When sodium enters nervous tissue, it signals to send an electrical signal.
pH Balance: Electrolytes help keep blood pH normal.
Tissue Repair: Electrolytes help rebuild damaged tissue.

How Do Electrolytes Work in the Body?
Sodium plays a critical role in helping your cells maintain the right balance of fluid. It also helps cells absorb nutrients and is the most abundant electrolyte ion found in the body. Electrolytes are minerals that carry an electric charge when dissolved in liquids like blood and water.
The body needs electrolytes in the right concentrations, known as electrolyte balance, to maintain fluid balance among its compartments. The kidneys help maintain this balance by filtering electrolytes and water from blood, returning some to the blood, and excreting excess into urine.

We love our patients! Thank you Roberto K. for this review from last year.

We love our patients! Thank you for your review.

Over the next several days, I will dive into the world of electrolytes. This is a hot topic, especially with the summer heat upon us. You may have heard of products like LMNT, Nuun Sports Electrolyte, Liquid IV, Propel, Gatorade, Prime, or Drip Drop Electrolytes. I've tried many of them, and we will discuss the what, why, and when of electrolyte usage.
I'll keep the explanation simple, focusing on the importance of electrolytes without delving into complex biochemistry or cellular functions. Instead, I'll provide a high-level overview that gives you enough information to make informed decisions.
Spoiler alert: At the end of this series, I'll share a recipe for making your own homemade electrolyte solution. This recipe has significantly less sugar, no food dye, and costs far less money. So, check back each day!

Did you know that Dr. Kimberly Palmer Yee has a social media presence on Facebook and Instagram called Purposeful Movement? Her intention is to create a safe community where we can discuss how to age in the best possible way. This is not a for-profit group; she is not selling anything. It is simply a platform to engage, educate, and support one another.
Each month, Dr. Palmer Yee builds a calendar with a daily workout that includes intentional exercises designed to strengthen the heart, build or maintain muscle and bone health, improve balance, and target muscles involved in carrying, lifting, pushing, and pulling. Feel free to visit and follow these pages.
She recently completed a seven-day overview on electrolytes, digging deep into the why, what, when, and how. Please follow along as she has decided to re-share that valuable information on the Twin Lakes Chiropractic social media pages.

https://www.facebook.com/share/e4nWqnQQuBDRB8Vw/?mibextid=K35XfP

We have the best patients! Thank you for the review.

Have you heard of Class IV Warm Laser therapy? Nearly three years ago, we chose to bring the Aspen Laser into our clinic. Aspen Laser is a totally pain-free treatment that does not require drugs or surgery, and it comes with no dangerous side effects or risks. Our Aspen Laser machine uses fully calibrated infrared light waves to stimulate cell regeneration and enhance tissue repair.
We have successfully treated a variety of different diagnoses, ranging from frozen shoulder, sprains and strains, plantar fasciitis, and disc injuries, to post knee and hip replacements and foot reconstruction surgeries.
Call us for a consult!

What is Proper Posture?
There is no such thing as perfect posture. Everyone’s body is slightly different, and while there isn't one gold standard, there are general guidelines you can follow to support your body and maintain good posture by protecting your spine's natural curves.
Your spine naturally has three curves:
Your neck (cervical spine)
The middle of your back (thoracic spine)
Your lower back (lumbar spine)
These three curves give your spine the shape of a gently curved uppercase "S." Good posture means maintaining these natural curves without adding extra curvature.
Tips for Maintaining Good Posture:
Keep Your Head Above Your Shoulders:
Avoid craning your neck back or hanging your head heavy in front of you.
Hold Your Shoulders Above Your Hips:
Picture an imaginary line running from your hips to your shoulders. Keep this line as straight as possible.
When sitting, aim for a 90-degree angle between your back and hips.
Keep Your Lower Body Stable:
Sitting:
Keep your feet flat on the floor with your knees bent at 90 degrees.
Use a footrest if your feet can’t reach the floor.
Standing:
Keep your feet hip-distance apart.
Position your body so most of your weight is on the balls of your feet.
Why is Proper Posture Important?
Prevents Common Aches and Pains: Good posture helps avoid aches in your back, neck, and shoulders.
Prevents Injuries: Safe, dynamic posture, especially during physical activity, can help prevent sports injuries.
If you have questions about your posture or want to know if your posture is helping or hindering you, feel free to ask Dr. Yee, Dr. Roemer, or Dr. Palmer Yee.

In today’s world, many people sit at a desk for long periods. This often results in a slumped or flexed posture, compounded by the dreaded “cell phone posture,” which involves a flexed position whether you’re sitting or standing.
When sitting for long periods, your back muscles work to keep your body in alignment. Eventually, these muscles fatigue, causing your body to slump and your head to shift forward in response.
Prolonged static postures, like sitting at a computer or watching TV for long periods, can negatively impact your muscle strength and length. The muscles in the back of your neck and trunk lengthen and weaken, while the muscles in the front of your neck, chest, shoulders, and abdomen stiffen and shorten. This creates a snowball effect, perpetuating poor posture even when you’re not sitting.
The good news? Chiropractors can help improve posture by adjusting bones and joints, strengthening muscles, and suggesting exercises and rehabilitation. We can treat several posture problems, understanding the role and effects of the spine and its impact on poor posture. Chiropractic care can effectively address various types of postural problems and ensure posture correction.
Performing intentional exercises that strengthen your posture muscles can help combat poor posture. Tomorrow, we will post a video demonstrating an excellent postural exercise to help you improve your posture and overall health. Stay tuned!