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Posts for tag: nutrition

By Dr. Doug Williams
August 05, 2019
Category: Top 10
Tags: nutrition   exercise   anxiety   diet   Healthy Eating   Healthy Aging   routine  

This summer, we are revisiting the ten posts I believe have the greatest impact on day-to-day health. The choices are based on what we have seen in real life patients of the practice and the continuing unfolding of supportive scientific literature.

This blog post reveals my super power… Routine! It is also my kryptonite, just ask Dr. Sue. If you get a good routine going, it is amazing the production it can fuel. If you get a bad routine going, it is equally amazing the destruction it can cause.

CHOOSE YOUR ROUTINES MINDFULLY.


If you don’t consciously choose them, your brain’s default setting will choose them for you, and shocker… left to it’s own devices, our brains usually choose the path of least resistance and, subsequently, least productivity!

Read Dr. Doug's Post on The Importance of Routine


Yours in Health,

Care Chiropractic
Lafayette, Indiana

By Dr. Doug Williams
July 30, 2017
Category: Routine
Tags: nutrition   anxiety   routine   sleep   health   well-being  

I woke up this morning at 5:20 am. It is Sunday. I didn't particularly plan on waking up at that time and I didn't have an alarm set. I rolled over and went back to sleep; after all, church didn't start until 9am! Over the last six months, I have changed my morning routine in order to participate in several running races over the summer and fall. A number of the races are in different states and require an investment of time and money, and I didn't really want to show up to unprepared. So, five mornings a week, I wake up at 5:20 am and try to do something that will move me towards my goal.

One of my problems is that, even though I want to run the races I have on the calandar, I like to sleep! One of the by-products of getting up early is that I almost always crash by 9pm. I don't have to look at a clock, I just know it's time for bed - if I want to get up at 5:20am to move towards my goal of running some races, I have to go to bed or I won't get up!

Another problem I've had with both getting up and going to bed early is that I have been hungrier than usual. That poses a dilemma: what do I eat!

Case in point: last Friday night, Dr. Sue and I were going to watch a movie on TV and she decided to make popcorn. Now, popcorn can be a fairly healthy choice, but you know what goes good with popcorn? Soda pop (don't be shocked: even your health care professionals don't eat right all the time!)! As I pulled the soda off the shelf and headed to the front of the store to check out, I realized that popcorn and soda go great with......... M&M's! They just happened to be on sale at CVS! I stood there for quite awhile - trying to decide between M&M's and Reese's Pieces - when it occurred to me - Popcorn: OK, Pop: OK for a Friday night, but if I add M&M's to the mix, it is going to be a lot harder to get up Saturday morning at 5:20 am and run for several hours! I left the M&M's for another day (believe me, there will be another day).

The last thing that I've noticed since I started getting up early is that, overall, I have been a little more relaxed. The staff might not notice it, but I know my wife does! I am, by nature, an anxious person, and when I get up early, go to bed early, eat right and exercise, I feel more relaxed and I know that transfers to being more present in the moment when I am working, studying, praying, everything.

What is my point in this week's post? Should everyone get up early so they can run some goofy race in Wisconsin? No way, I am not even sure I want to do that! The lesson I hope you take away is small routines can have really big ripple effects in your health and well-being. I didn't start out going to bed early, I didn't start out trying to eat better and I didn't start out aiming at becoming a little less anxious in life. No, I started out trying to get up a little earlier than I normally do, so I could reach a running goal, and it has had ramifications in a number of different areas in my life.

You don't have to start out trying to change everything about your life and health! Sometimes, you just need to pick one small thing,, be consistent and see what happens!

Yours in Health,

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

By Doug Williams, D.C.
August 02, 2016

The Okinawan Diet

So far, we have been to America and reviewed the Standard American Diet (SAD), Southern France to visit Madam Jeanne Calment and the Mediterranean Diet and Norway to visit some reindeer and check out the New Nordic Diet. The last stop on our world tour is Okinawa, Japan.

Okinawans are another group of people who are known for living a really long time. Okinawa is an island about 400 miles south of mainland Japan and is considered to have a sub-tropical climate.

According to Wikipedia, there are 34 centenarians (people living to 100) per 100,000 people – more than three times the rate of mainland Japan! Is it their music? Maybe their workout program? It is hard to know for sure, but a lot of studies have been done on how they eat.

Okinawa has traditionally been less financially prosperous than mainland Japan. Interestingly enough, as the island has become more prosperous and “mainland” food has made it’s way onto the island, the rates of chronic diseases like heart disease, some cancers and others have increased! A great paper by Craig Wilcox, Ph.D (and others) does a really good job outlining why they think the Okinawan Diet is so healthy, as well as some of its history. It is a little technical, so here is a 30,000 foot view of the Okinawan Diet:

  1. Lots of vegetables
  2. Lots of legumes (mostly soy in origin)
  3. Moderate consumption of fish
  4. Low consumption of meat and meat products
  5. Low consumption of dairy products
  6. Moderate consumption of alcohol
  7. Low calorie intake
  8. Rich in Omega 3 fats
  9. High mono saturated to saturated fat ratio
  10. Emphasis on low GI carbohydrates

Dr. Wilcox goes on to outline how some of the vegetables and fruits consumed in the traditional Okinawan diet have a very high micro-nutrient content, especially their version of the sweet potato. In addition, many of the herbs and spices used have anti-inflammatory effects. Both a high micro-nutrient content and increased anti-inflammatory substances play a major role in combating chronic diseases like heart disease, high blood pressure, type II diabetes, cancer, etc.

Let’s Make It Work!

In large, the Okinawan Diet is similar to the Mediterranean and New Nordic Diet. All three emphasize lots of fresh vegetables and fruit, low quantity but high quality meat, low amounts of dairy, increased healthy fats and consuming complex (versus simple) carbohydrates.

Three additional points stand out about the Okinawan Diet from the others:

  1. This is the first diet that recommended reducing calorie intake. An article in the Huffington Post described it like this: Eating until you feel about 80% full.
  2. The Okinawan Diet is described as the “Poor Man’s Diet.” I will have more to say about this in a later post, but it is interesting that the more affluent a society becomes, the more their food tends to become processed and less healthy!
  3. The Okinawan Diet is the first time we have seen how certain components of a diet may impact health beyond just fuel, i.e. anti-inflammatory herbs and spices and a high micro-nutrient component.

The Okinawan Diet may appear a little more foreign to our eyes than the Mediterranean and New Nordic Diet, but I think it has a lot of promise. I, for one, am going to look more into it!

Next week, we will review how to integrate all of the information we learned in this last month’s blogs into a usable set of principles to help you live a longer, healthier life!

Until then,
To Your Health!

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

By Dr. Doug Williams
July 20, 2016
Tags: nutrition   Healthy Eating  

The Mediterranean Diet

The Mediterranean Diet is named, well, because it reflects what the people in the countries surrounding the Mediterranean Sea eat!

According to the Mayo Clinic, the Mediterranean Diet emphasizes the following:

  • Plant-based foods (fruits and vegetables)
  • Whole grains, legumes and nuts
  • Olive oil and canola oil, instead of butter and margarine
  • Herbs and spices instead of salt
  • Eat more fish and poultry, less red meat and “sausage”

Interestingly enough, it isn’t all about what you eat! It may also be about other lifestyle factors – namely, getting a lot of exercise and eating with others.

Some of the benefits associated with this type of eating plan include:

  1. Reduced risk of heart disease
  2. Lower bad cholesterol
  3. Reduced risk of death
  4. Reduced risk of cancer
  5. Reduced risk of Parkinson’s Disease
  6. Reduced Risk of Alzheimer’s’s Disease
  7. Possibly a reduced risk of Breast Cancer
  8. Weight Loss
  9. Reverse Diabetes (Type II)

The other thing that is pretty cool about the Mediterranean Diet is that it is fairly easy to follow. According to the U.S. News and World Report, the Mediterranean Diet ranks number 4 out of 38!

Let’s Make It Work!

PLANT BASED FOODS: Start and end your shopping in the produce aisle. Your grocery basket should be at least 2/3 full with fresh (not canned) fruits and vegetables.

WHOLE GRAINS, LEGUMES AND NUTS: Switch your grains to whole grains (bread, pasta, etc). Eat cashews, almonds and walnuts, etc. for snacks. Try natural peanut butter instead of regular peanut butter (less trans fats).

USE OLIVE OIL AND CANOLA OIL, INSTEAD OF BUTTER AND MARGARINE: Quit cooking in vegetable oil and beef fat. Start cooking in olive oil. Recognize that anything with a shelf life (cookies, chips, crackers etc) is full of bad fats! Please understand – not all fat is bad. You need fat, you just don’t need bad fat!

USE SPICES AND HERBS, INSTEAD OF SALT: Who doesn’t know that salt is bad for you? Most of us think of salt in our diet as something we add when we eat, but the reality is that most of the salt we get in our diet is from processed foods. Anything that is canned and has a shelf life is likely to have a lot of salt in it (I am talking to you again, chips, crackers and cookies!). First line of defense is to eat fresh! It may take getting out of your comfort zone, but there are other flavorings besides salt and pepper!

FOCUS YOUR MEATS: More fish and chicken, less red meat and processed meat (sausage, lunch meats, hot dogs, etc).

Honestly, the Mediterranean diet is probably one of the easiest eating plans to follow. It is so popular, you can just type in Mediterranean diet in your web search and you will get more recipes than you know what to do with. They aren’t that hard to follow, even I can follow them! Changing how you eat is always a bit of a chore, but review the health benefits above and get to work – you’ll start seeing yourself healthier and feeling better!

To your health,

Dr. Doug Williams
Care Chiropractic
Lafayette, Indiana

By Dr. Doug Williams
July 12, 2016
Tags: nutrition   diet   food   lifestyle  

The oldest person ever documented was a French woman who was 122 years old when she passed! Her name was Jeanne Calment. She was born in February 1875 and died in August 1997. She remembered the Eiffel Tower being built and she actually met Vincent Van Gogh! Almost as fascinating as how long she lived was her lifestyle:

  • At 85, she took up fencing.
  • She rode her bike until she was 100.
  • She continued to walk until she was 110.
  • She smoked two cigarettes a day until she was 117.
  • She used a lot of olive oil.
  • She drank Port wine.
  • She ate two pounds of chocolate per week.

So, if you are like me, after reading about Jeanne's lifestyle, you probably have several questions:

  1. What was it that made her quit smoking at 117? Did she suddenly decide: "Man, I have to quit these, they will be the death of me someday!"
  2. What am I wasting my time on eating healthy for? Bring on the Italian food, Port wine and chocolate!

To be fair, Jeanne also attributed her longevity to attitude as well:

"If you can't do anything about it, don't worry about it."
- Madam Calment

This, in fact, may have been her most important contribution to longevity, especially in today's society.

On the surface, Jeanne appears to have defied all reason and lived how she wanted, and still made it to 122. But consider the following:

  • She obviously stayed active and "exercise" was a part of her lifestyle.
  • She lived in a time and place where preservatives and additives in food either did not exist, or were not likely present for many, many, many years!
  • She utilized olive oil, which is a healthy fat.
  • She lived her entire life close to the ocean and in a rather temperate climate, meaning her food source likely consisted of seafood, and fresh fruits and vegetables.
  • The wine she drank has a high content of resveratrol, a strong antioxidant.
  • The chocolate she ate was not likely a Snickers Bar, but dark chocolate, which is also known for it's strong antioxidants and health benefits.
  • And she smoked... I have no idea what to say about that!

And finally, there is her attitude about stress. How do you find fault with that?

There is a lot more you could explore in the French culture, especially regarding how they eat. But I think I will leave it at this. Since Jeanne lived (a very long time) and died in the Mediterranean, we are going to take a closer look at the Mediterranean Diet next week, one of the more common approaches to healthy and tasty eating!

To Your Health,

Dr. Doug Williams
Care Chiropractic
Lafayette. Indiana