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Posts for: February, 2018

By Dr. Doug Williams
February 26, 2018
Category: Paleo

All Right, Team, Let's Pull This Thing Together!

Over the last month, we have covered a lot of ground. We have been working our way through the Paleo Lifestyle Approach and, more specifically, how it looks at eating. Let's sum it up!

First, the Overarching Principles:

  • Eat real, whole food, not processed products
  • Eat local, seasonal food
  • Eat animal protein that was raised according to their species needs; ie, not living in restrictive pens or forced to eat drug infused inappropriate foods
  • Eat organic food grown in a nutrient rich soil

Next, the Food Pyramid:

Nuts 
&
Seeds
Fruit
FATS
Meat and Fish
V-E-G-E-T-A-B-L-E-S

Some Additional Suggestions:
  1. Pick one thing from each of the lists above (Overarching Principles of Eating, Paleo Pyramid) to start working on.
  2. Don’t go for the jugular! For instance, if you aren't really that invested in your breakfast cereal, consider changing it out for free range scrambled eggs (you can get free range chicken eggs at Walmart).
  3. Don’t try to make your spouse or kids comply. It just won’t end well, it really won’t. Pick a meal that you usually eat by yourself. For example – lunch is usually safe. If you don’t eat enough vegetables, make a point to start having at least one fresh vegetable with lunch most days.
  4. Don’t beat yourself up! Remember the 85/15 rule: it doesn’t have to be spot on all the time, just the majority of it. If you are one of those people who start out having to do the things, all or nothing, you are going to have to plan to fail part of the time. Life is hardly, if ever, an all-or-nothing event. You are in it for the long haul!

A Quick Check Sheet to Keep on the Fridge!

Some people just want the facts. The facts are that food can really cause a lot of health problems. The facts are that most of what we eat in the standard American diet is not very healthy and is, in fact, often times toxic. The fact is that the traditional food pyramid is wrong, at least, if you want to avoid diabetes, arthritis, possibly Alzheimer's (any diseases that are inflammatory based). The facts are that a healthy diet is simple. The facts are that it takes discipline, especially in the beginning!

EAT THIS                                                                              NOT THAT              

 

Fresh or lightly steamed vegetables (organic, if you can)

Heavily cooked vegetables in sauce (cheese, etc.)

Fresh fruit; no-sugar fruit sauce (organic, if you can)

Canned fruit, jams, fruit wraps

Fish, chicken, beef, pork (organic/grass-fed, if you can): baked or grilled

Fried or battered meat, lunch meat, hot dogs, Slim Jim's, etc., fast food

Water

Pop, fruit juice, alcohol

Caffeine-free herbal tea

Caffeine drinks

Raw nuts and seeds, nut butter

Salted nuts, peanut butter

Gluten-free "baked products," oats, rice and gluten-free "baked products" (sparingly)

Wheat and wheat products (cereal, crackers, chips, cookies, cakes, pies)

Butter, spices, fresh salsa, wine marinades

Margarine, cheese, gravy, BBQ sauces, bottled marinades

Flax meal, ground chia seed

Pre-packed store-bought baked products with a shelf life

Free-range/omega-enriched eggs

Caged white eggs

Olive oil, coconut oil

Vegetable shortening

Dark chocolate

Candy (especially brightly colored)

 

*Items in bold represent the worst of the worst.

Download Check Sheet

I hope you have been enjoying this series as much as I have been enjoying bringing it to you! We have been going through material found, in large part, in the special addition of Paleo Magazine called "Go Paleo: The Step-By-Step Guide." The outline we are using is:

  1. Eating
  2. Sleeping
  3. Unplugging
  4. Connecting with others
  5. Sunlight
  6. Movement and Play

Next week, we will start on Sleeping.  

Remember, you don't have to make it all work in one day, pick a piece at a time and see how it goes!

Yours in Health,

Doug Williams, D.C.
Care Chiropractic
Lafayette, Indiana


By Dr. Doug Williams
February 20, 2018
Category: Paleo

High Carb? Low Carb? No Carb? Help!

If you are just joining us, we are working our way through some material on the Paleo Lifestyle. You can check out some of the previous posts here. As you may recall, the Paleo Movement started out primarily as an approach to eating more like humans have historically (and potentially pre-historically) than how we have been eating over the last hundred years or so. Recently, the Paleo Movement has also incorporated exercise, sleep, electronics, and even social interactions. Currently, we are finishing up the section on food. Today, we are going to be covering carbohydrates. Before we talk about the Paleo approach to carbohydrates, let's take a minute and talk about exactly what a carbohydrate is!

What is a Carbohydrate?

While a protein can be used for energy production in the human body, it is not very efficient and way more important as a building block. Fat is a highly efficient form of energy, but takes a little while to get burning. Fat also has some very important roles in hormone and cell production. Carbohydrates, on the other hand, are an energy source that burns fast and hot! They don't take much to get going, but they burn out quick. Carbohydrates also convert to fat in the body, if they are eaten in greater amounts than the body needs.

Sources of dietary carbohydrates include

  • Fruit
  • Vegetables
  • Grains
  • Legumes (Beans)

Carbohydrates in our diet can be either refined or unrefined. Refined refers to how much of the "wrapping" around the carbohydrate has been removed. For instance, if you took an orange and squeezed it for the juice, a high percentage of what you got would actually be pure carbohydrate. If you took that same orange and ate the whole thing, you would get the same amount of juice, plus a lot of fiber.

When You Consume Too Many Carbohydrates in Your Diet

The problem with consuming too many carbohydrates in your diet (and refined carbohydrates, for sure) can be summed up in two words: Insulin Resistance. Insulin is a hormone produced by your pancreas to help get carbohydrates into cells and to help convert excess carbohydrates into stored fat. If a diet is too high in carbohydrates (especially refined ones), then the insulin system works overtime. Do this for too long and it starts to become less efficient, and it will eventually stop working altogether, which results in Type II Diabetes! Diabetes itself is associated with a variety of health issues, including heart disease, eye issues, and numbness and tingling in the hands and feet.

What Do Paleos Do?

The "Go Paleo: Step-By-Step Guide that we have been following from Paleo Magazine emphasizes getting the majority of your carbohydrates from vegetables, then more sparingly from fruit, as it has a higher concentration of sugar (fructose).

It is recommend to stay away from grains and legumes. Grains have several issues: they are higher in carbohydrate compared to fruits and vegetables and, therefore, can raise your blood sugar more quickly. In addition, the primary grain we use in the US is wheat. Wheat has a protein in it called gluten. Gluten can have negative effects on both the gut and nerve system in a lot of people. Legumes (beans) are composed of a material that requires a specific enzyme to break it down for digestion. Most people don't have that enzyme, hence that famous song: "Beans, beans the magical fruit..."

The Paleo approach emphasizes getting your carbohydrates first from eating a lot of dark green leafy vegetables (like spinach), then incorporating vegetables and fruit from a variety of colors. Each color can add different nutrients. It is recommended to limit starchy vegetables, like potatoes and corn, as they have a high percentage of carbohydrate to weight.

What Do You Do, Doc?

Like I have said in previous posts, I try hard to follow the 85/15 rule: Eat right at least 85% of the time and don't worry the other 15%!

Here is what I typically do:

  • Most days, we try not to have any carbohydrates (fruit or vegetable) prior to lunch time. We do this by having either bacon, eggs and coffee, or turmeric tea with coconut cream for breakfast. Then, we try not to eat before noon. This gives the insulin system a long break from bedtime till lunchtime (for us, about 12-13 hours).
  • For lunch, I try to have a salad of salmon, carrots, celery, spinach, flax meal, and avocado, along with an apple and pear, and some nuts and M&M's for dessert.
  • Most dinners are a vegetable and meat, but we do eat chili, burritos, and hamburger rolls with gluten-free flour (dinner would be our highest concentration of carbohydrates).
  • When we bake, it is with 1/3 gluten-free flour, 1/3 almond flour and 1/3 flax/chia mix. The almond flour and flax/chia mix are actually very high in fat and low in carbohydrates. We usually make banana bread and M&M cookies this way, minus half the recommended sugar.
  • Our biggest indulgence are frappuccinos (this probably makes up most of the 15%)!
  • We rarely buy chips, crackers, or cereal.
  • You will see us at restaurants, mostly Chipotle and McAllisters, and that is another place we cheat a little.
  • Pop is rare; carbonated flavored water is the norm.

Again, 85/15 is the goal.

I hope this gives you a little better an understanding of how carbohydrates work and why it is important to chose them carefully. Remember, you don't have to be perfect or finish first to have a successful race, but it is a good idea to be heading in the right direction!

Next week, we will wrap up the eating portion of this series with a Quick Tips and Help Sheet!

Yours in Health,

Doug Williams, D.C.
Care Chiropractic
Lafayette, Indiana
 


By Dr. Doug Williams
February 12, 2018
Category: Paleo

I hope you have been enjoying our series on the Paleo Lifestyle. We are in the middle of the Paleo approach to food. Last week, we reviewed some basics on protein, which you can read here, in case you missed it.

This week, we are going to tackle one of the more confusing and contradictory topics so far: dietary fat. When we hear the word fat, it is usually in a negative context: "I feel fat," or "That food is high in fat," or "That fat is bad for you." While you may "feel fat" and some "fat is bad for you" food that "is high in fat" is not necessarily a bad thing. In fact, we need fat to survive!

All Your Cell Membranes are Made of Fat

Fat is a great source of fuel and is used extensively in making all of the hormones that run our body. It surrounds and insulates our nerve system, protecting it and keeping it from short-circuiting. Fat also protects our vital organs from injury. If you didn't have fat in your body, you couldn't survive.

Every tissue and organ in your body is made up of cells. Every cell has a wall called a cell membrane, which are like the gate keepers for the cell: they let good things in and keep nasty stuff out. The primary building block of the cell membrane and, subsequently, your whole body is FAT!

But, not all fat is created equal. Some types of fat are very fluid and allow for easy transfer back and forth across a cell membrane; others are not so fluid and slow down, and can even stop the transfer of important items in and out of cells.

The least fluid fat and the worst offender is Trans Fat. Trans fat is actually an artificial fat, found in margarine and shortening, and can be found in anything with a shelf life (ie, cookies, crackers, chips, baked goods etc). Trans fat is very bad for cell membrane fluidity and, therefore, bad for you! Don't eat it!

The next fat in the fluidity scale would be Saturated Fat. Saturated fat is found primarily in animal and dairy products. Over the years, trans fat has been implicated in increasing the risk of heart disease. This thought has been coming out of heathcare for decades, but recent studies indicate it may not be true. An interesting article from Medical News Today was one of several I found indicating that reducing saturated fat in the diet did not reduce the risk of cardiovascular or stroke events.

The best fat in terms of fluidity is Unsaturated Fat. Unsaturated fat comes from plants, such as olives, nuts and seeds, as well as cold water fish and wild game. This fat is usually liquid at room temperature. In contrast to trans fat (which is harmful), saturated fat (which may be neutral), unsaturated fat may be protective in nature, relative to heart disease and its related disorders. A 2017 Harvard Health Publishing Article does an excellent job of summarizing the different types of fats and the potential health benefits of unsaturated fat.

A Closer Look at Unsaturated Fat

Just like proteins are made up of smaller particles called amino acids, fat is made up of fatty acids. Also like proteins, there are essential fatty acids and non-essential fatty acids. Non-essential fatty acids are ones the body can put together on its own and essential fatty acids have to come from a food source.

Two essential fatty acid groups that have been in the press a lot lately are Omega 6's and Omega 3's., which are both found in unsaturated fat. Sources of Omega 6's include grain (corn, wheat, etc), nuts, seeds and vegetable oil. Sources of Omega 3's are fish (cold water, deep caught fish, fish and krill oil) and wild caught game.     

We need both for healthy cells, but there is an important caveat: the ratio of Omega 3's to Omega 6's should be in the neighborhood of 1:1. Today, the ratio has been estimated as high as 1:25 (WAY TOO MUCH OMEGA 6'S). Dr. Mercola notes research that shows an increase in the following heath issues as the ratio of Omega 3's to Omega 6's increases: Inflammatory Bowel Disease, Macular Degeneration, Obesity, Cardiovascular Disease, Type II Diabetes, Rheumatoid Arthritis, Psychiatric Disorders, Cancer, Asthma, Autoimmune Diseases and others.

Doc, Bring It In for a Landing!

I told you at the beginning that fat was one of the more confusing and contradictory topics! But they are important. Here is the take away:

  • Far from being bad for you, fat is vital to health.
  • Certain fat is better than others, primarily based on how well they allow particles to pass through cell membranes.
  • The worst kind of fat is trans fat.
  • Saturated fat may not be as bad as once thought.
  • Unsaturated fat may improve your health.
  • Omega 3 fats are the best.

 Some Practical Steps:

  1. Incorporate cold water, wild caught fish (salmon) and/or wild game Into your diet.
  2. Start taking a fish oil or krill oil supplement.
  3. Look for Omega-enriched eggs and grass-fed beef.
  4. Cook with olive oil and coconut oil on medium heat.
  5. Use butter instead of margarine.
  6. Don't eat deep fried, fatty foods.
  7. Don't eat things with a long shelf life (cookies, chips, etc).

Until next time, eat healthy and live well!

Doug Williams, D.C. 
Care Chiropractic
Lafayette, Indiana


By Dr. Doug Williams
February 05, 2018
Category: Paleo
Tags: paleo lifestyle   paleo diet   protein  

How Paleos Eat Protein

If you are just joining us, we are working our way through a fairly new lifestyle approach called "Paleo." You can catch up and review the first two posts on my blog. Last week, we started with an overview of the Paleo approach to eating, looking primarily at two things:

Overarching Principles:

  1. Eat real, whole food, not processed products.
  2. Eat local, seasonal food.
  3. Eat animal protein that was raised according to their species-specific needs.
  4. Eat organic food.

Paleo Food Pyramid: 

                                               
  Nuts 
&
Seeds
Fruit
Fats
Meat & Fish
V-E-G-E-T-A-B-L-E-S

Today, we are going to go a little deeper into the way the Paleo Lifestyle approaches protein. Remember, most of the material we are drawing on comes out of the Special Edition of Paleo Magazine called "The Step-By-Step Guide." You can get this at Barnes & Noble through the end of March and you can visit their website here.
 
 
Protein: A Vital Brick in the Wall
 
Proteins form a major portion of all our cells and, subsequently, all the actions that each individual cell, groups of cells, tissues and organs perform! Protein is broken down in the gut into amino acids - these are the actual building blocks that are used for repair, growth etc. Amino acids are actually differentiated into ones our bodies can put together themselves (non-essential) and those we can't put together in our systems (essential). We need both - it is just that we can produce the non-essential ones from basic material that we already have in our systems and we have to get the essential ones from a protein source in our diet.

You may have heard the term "complete protein" vs. "incomplete protein." A complete protein means that it has all of the essential amino acids that our bodies need to repair, grow and function. Sources of complete protein include:
  • Meat
  • Poultry
  • Eggs
  • Seafood
  • Insects
Incomplete protein means that it does not have all of the essential amino acids included in them that the body needs for repair growth and function. It is possible through a combination of these foods, however, to get all of the essential amino acids; it just takes a little more work. Sources of incomplete protein include:
  • Fruit
  • Legumes (beans)
  • Vegetables
  • Seeds
  • Grains
  • Nuts

 

Is There Such a Thing as a Bad Protein?

That is kind of a tricky question, but an important one. It is more like there are OK proteins and better proteins. Here are some things to consider:

How the protein is prepared. You could have a great piece of grass-fed free-range beef, but if you crust it with bread and then deep fry it in trans-fat, you will probably be canceling out a lot of the benefits you paid extra for. Likewise, if you get some uncured bacon and then cook it to a crisp, forming carcinogens (cancer-causing agents), you also might be coming up with a sum-zero equation. In general, it is best to cook meat thoroughly on medium heat without burning it or frying it.

How the protein is fed. If it is animal protein, consider if it spent its life eating what it would normally eat; ie, grass-fed beef vs. corn-fed. If it is salmon, was it farm-fed (again, corn/grain) or ocean-caught? If it is a plant, was it grown organically in rotated crops or in non-rotated fields with a lot of chemicals?

What kind of environment the protein was raised in. Did the eggs come from a free-range chicken or a production facility, where the chicken was kept in a cage its whole life? Was the beef from a local farm or did it spend the last six months on a finishing lot?

Does the protein by itself form a complete protein or does it need to be combined with something else to provide all the essential amino acids. This is primarily a problem for vegetarians and vegans, as they are obtaining most or all of their protein choices from plant sources, which can be incomplete if they are taken in by themselves.

A lot of people ask about the fat content of meat. I am going to save that discussion for next time, when we go over "Fats" specifically.

So Doc, What Do You and Dr. Sue Do?

First, let me say that you will see me once in awhile eating a feed-lot finished hamburger and fries cooked in trans-fat, washed down with a Coke. ONCE IN A WHILE. And usually only after I have finished a 20 mile run. But remember what I said in the last newsletter? I try really hard to follow the 85/15 rule: Do things right 85% of the time, consistently, and it can pay big dividends. 15% of the time: FORGET ABOUT IT!

Here is what we try to do:

  • Buy grass-fed beef, whenever we can (they have it at Walmart)
  • Buy uncured bacon
  • Eat a lot of ocean-caught salmon
  • Buy free-range chicken when we can
  • Eat a lot of nuts and seeds
  • Cook in olive oil on a medium to low heat
  • Bake meat when possible
  • Don't cook foods to a crisp
  • Avoid breading our meat
  • Avoid deep-fried meat

So, there you have it. You need good quality protein. You need to make sure you prepare it well. You need to cheat every now and then, but stay true as much as you can.

I hope you are enjoying this series as much as I am enjoying bringing it to you! Next week we are going to tackle one of the most misunderstood nutrition topics of our day: What to Do With Fat.

Yours in Health,

Dr. Doug Williams
Care Chiropractic
Lafayette, Indiana