Chiropractic Care and Nutritional Counseling

On the topic of pregnancy and back pain, I co-authored this article for Main Line Parent Magazine entitled “Pregnancy Doesn’t Have to Be a Pain in the Back”.

http://mainlineparent.com/2010/10/pregnancy-doesnt-have-to-be-a-pain-in-the-back/

Please do not hesitate to contact me if you have any questions.

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Place: The Birth Center, 918 County Line Road, Bryn Mawr, PA 19010

Date: 9/26/10

Time: 2-3:30 pm

Seating will be limited. Registration info will coming soon.  Please contact Dr. Hillwig for more info.

All Foods Are Not Created Equal – PDF

There is no question about it — all foods are NOT created equal. While some foods are loaded with fiber, vitamins, and other key nutrients, others are virtually devoid of such healthful benefits. This becomes important not only from a weight loss perspective, but — perhaps more importantly — from a health-conscious one. Breads, crackers pastas and other flour-derived and/or processed foods, for example, may pack in significant carbohydrates and calories while offering you very little in the way of healthful nutrients. PDF Download

Whether you know it as the Atkins, South Beach or Sugarbusters diet, carbohydrate consciousness promises the eternally-awaited quick fix for those looking to trim weight and inches. It would seem to be a dream come true: Proponents of carb-cutting have pointed to scientific evidence that when you turn from blood-sugar-raising carbs to less-glycemic protein, fats, fiber, sugar alcohols, soy flours and cellulose, your body shifts from a fat-storing to a fat-burning mode.

What’s more, say the carb-cut crusaders, reducing your carbohydrate intake can also bethe heart-healthy diet prescription. In fact, according to a study reported in the Annals of Internal Medicine, despite consuming nearly unlimited meat, eggs, and full-fat dairy products, the blood lipid panels of “low carb” dieters actually showed improvement.Triglyceride levels and other blood markers of cardiovascular risk paradoxically were lower after a period of eating saturated fat and cholesterol-laden foods.

No wonder that carb-cutting has become the next-big-thing in dieting – with approximately 15% of Americans following some type of restricted carb regimen. But, before trading in that cookie and cake for unlimited bacon, due diligence requires addressing a few fundamental questions. Is it safe? Are carb-cutting and protein/fat-loading effective and healthy past the first rush of weight loss?

Let’s begin the question-answering exercise by jogging our collective memory. The craze of our not-too-distant past was the low-fat diet. With similar agility as THEY showed about carb-cutting, American food processors and packagers (and even fast-food chains) responded by reinventing their fare. We were given wave after wave of fat-free salad dressings, snacks and, even, fat-free desserts. Some of these products are still available on our grocery shelves.

Unfortunately, to compensate for the missing fat, the new products were often loaded with carbohydrates. And, sadly, it is carbohydrates (sugars) that are most closely associated with actual weight gain.

So, it was NOT a big surprise when the New England Journal of Medicine (NEJM) recently reported that those following a “low fat” diet for six months were less successful in their weight loss than those following a “low carb” diet. This would seem like good news for the low carb dieter trying to shed extra pounds and get healthier. Right? Well, no. Not in the long run. A follow-up study in the Annals of Internal Medicine reported that, after the passage of a year, the difference in weight loss between the two groups of dieters was insignificant. Not only did the low carb dieters–like other dieters–quickly put back on that initially lost weight, but we still have seriously limited data regarding the health risks associated with following this type of diet, especially over time.

For example, there’s the impact on our kidneys, the organs that have the critically important task of filtering waste products from our blood. When fats and proteins become our main source of energy, our blood accumulates ketones, chemical by-products of the shifted metabolism. Excess ketones mean much more work for our kidneys, and over time, may result in kidney impairment or failure.

What about the impact on your heart and blood vessels? While studies suggest that the carb-cutters’ blood lipid panels Trigyclerides, Total Cholesterol, HDL, LDL, etc.) improved in the short term, there is currently no scientific data about the risks of a high fat, high protein diet on our cardiovascular system beyond the one year mark. It remains plausible that the positive changes in these blood levels were a direct effect of the initial weight loss itself rather than an ongoing response to a constant bombardment withhigh quantities of fats and proteins.

We do know that the accumulation of ketones can lead to a condition called ketosis. In ketosis, the cells of your body including your brain cells are forced to use ketones—rather then their preferred source, gluose—for energy. Anecdotal evidence suggests that some low carb dieters (especially those following the most carb-restrictive Atkins diet) experience mental and physical sluggishness at least during the diet’s initial stages. Does this have profound, long term health implications for these “deprived”cells? Again, we just really do not yet know.

It also has been theorized that there could be an increased risk of cancer when the more restrictive low carb diets are followed blindly. Vegetables and fruits typically provide our main and natural sources of antioxidants– substances that protect cells from the damage caused by unstable molecules known as free radicals. Unless we carefully replenish the missing antioxidants, such as with a professionally devised and monitored vitamin protocol, we can make ourselves less able to ward off dangerous cellular mutations. The possible result could therefore be cancer. It is prudent, if not compulsory, for anyone considering one of these programs – even for the short-term – to consult their doctor and/or a trained nutritionist for guidance with making dramatic dietary decisions.

You also should know more about carb-substitutes and other low-carb products available widely on today’s market. Like with the low fat products of the past, the low-carb products have to do something to compensate for the missing sugar. Sugar alcohols are often used to replace sugar and fructose. Ex-lax is an alcohol sugar. Thus, it is unsurprising that many people using large quantities of carb-substitutes experience diarrhea, cramping, bloating and other gastro-intestinal distress.

And, you should be advised that low carb does not mean “low calorie.” Roughly 50% of ingested alcohol sugars are absorbed and treated in our bodies like sugars. So, eating more of these low carbs can often cause someone to actually gain weight. This is another pitfall a professional can help steer you away from and help you come up with a reasonable, well-balanced (and more effective) approach to health improvement and weight loss.

It all boils down to this: Your reasonable, well-balanced and more effective approach to health and weight loss should begin with a full dose of information, preferably from a professional who takes the time to know you and your body.

Take-Home MessagesLike most things in life, the low carb craze has good and bad features. I think I’ve provided enough food for thought about the downside of carb cutting.

By all means, have a healthy carbohydrate awareness. Sugars in their simplest of forms (sucrose or table sugar of all types, white flour, etc.) should be avoided. Instead, your diet can include more complex carbs such as whole grain rice and undercooked or raw vegetables with their skins. Clearly, excess sugar is not only one of the main culprits for our excess weight, but sugars also are highly related to such serious disease pathology as heart disease and diabetes.

Remember, sugar rarely exists in nature without its fiber component. Consider the apple or carrot with its peel the potato with its skin. Fiber serves to balance the sugar, and slow its absorption, and, possibly also reduce its glycemic impact. The fiber may also help us feel satiated longer. All these effects, in turn, may help curb cravings, and therefore overeating.

Also keep in mind that the more active you are, the more your body may effectively burn carbohydrates. Everyone is different. If you are training, you can – and should – take in some carbs (hopefully in their complex form) to provide the quick energy you need to fuel your work out. Working with a nutritionist may help elucidate what YOUR body likely can and can’t handle.

Another good thing to come out of the low carb craze is a reduced fear of fats. Contrary to what some believed in the recent past, fat does not cause obesity and cardiovascular disease. Not by itself. Not in moderation. In fact, some fats, such as omega 3 fatty acids found in many deep sea fish and flax seeds, are extremely beneficial to your entire body, particularly to your heart and blood vessels.

Again, your best course is to work with a nutritionist or another trained and skilled health professional, whether you wish to maximize your work-out, improve your overall health status, and/or shed those extra few pounds safely and effectively. Just as a trainer can help you stick to an exercise program, a nutritionist can help you adhere to a nutritional program that realistically fits your unique goals and needs.

Whether you’re traveling for business or pleasure, you face several nutritional challenges. Unless you’ve packed fresh greens and groceries for the trip, finding a healthy meal or snack can be more problematic than hailing a city cab during a rush hour rainstorm. How can you control the nutritional quality of restaurant food? How can you stick to your diet and eat to stay fit? What can you do to avoid overloads of carbs, tempting sweets, artery-clogging fats, disease-linked oils and super-sized servings? Here are few tips for your trips, suggestions for making healthier choices about what and how much you consume when you’re away from home.

1. Where To Eat

It’s true that “speed” kills. As in fast foods and quickie marts. The preparation of all too many chain restaurant and packaged foods relies on hydrogenated and partially hydrogenated oils. Because all too many food makers and servers are blind to anything but the bottom line. Since are so relatively inexpensive, hydrogenated oils – which predispose you to hardening of the arteries and several types of cancers — are almost unavoidable. They are used to cheaply produce popcorns and chips, breads, soups, falsely-called fat free creamers and cookies. Even salad dressings! How bad are they for you? Fully hydrogenated or partially, these manufactured, highly processed oils are arguably just as bad—if not worse—for you than lard (lard, at least, is composed of structures that your body actually recognizes!).

You can protect yourself from ingesting hydrogenated fats by reading labels on packaged and canned foods. You may be surprised by just how often hydrogenated oils are listed in the ingredients. But there may be no such way to determine what’s in your cooked food or prepared sandwich. Unfortunately, even popular sandwich chains which tout themselves as healthier fast food choices also use hydrogenated oils, even in their non-fried sandwiches. The oil appears in their bread, their dressings, and the sauces on their meats. While some of their sandwiches may actually be “low in fat,” you may want to consider the ramifications of consuming them. Who knows if the low fat chicken sandwich you order has hidden hydrogenated oils that can damage your heart straw and/or precipitate dangerous cellular mutations leading to cancer?

It’s difficult, but try to avoid hydrogenated fats, choosing instead, items containing specified oils. Better yet, find places and packages that use “expeller pressed” olive, canola, safflower, sunflower, and grapeseed oils.

When planning your trip or once you’re arrived at a destination, look for restaurants featuring natural and organic foods. Enjoy the choices at a healthier buffet, where you can control precisely what goes on your plate and into your body. Look for the in-store dining at natural food supermarkets. Often, the best choice is a restaurant featuring Asian foods. But even here, ask about the cooking oils, and state your healthy preference.

When you have no choice about where to eat, you still can attempt to protect your health by asking questions. And requesting healthier choices. What kind of oils are used in your menu selection? Can you make a substitution?

2. What To Eat

When you’re hungry, just about everything on the menu is appealing. And you’re all too likely to eat everything on your plate. Here are some suggestions to help you stay in control—of both the quality and quantity of your portion.

Drink, drink, drink. We’re not talking alcohol here, but, rather, WATER. Drink lots of it.  Avoid drinks that contain sugar (which will contribute later to sugar and carb cravings) or sugar substitutes (which are carcinogenic).   Please note that the guideline to drink 8 eight-ounce glasses (or 64 ounces total) a day may be too general. You can calculate a more ideal amount for your body by dividing your weight in half and then taking that number and dividing it by 8. This new number is the number of glasses that your body requires to hydrate all of its tissues. Staying hydrated not only aids proper functioning of your organs and systems, also helping to eliminate toxins and other wastes. In addition, drinking plenty of water helps you control and lose weight. Our bodies are often confused by messages we interpret as hunger for solid foods, but would actually be satisfied by increasing our liquid intake. It is interesting to note that by the time you feel you are thirsty, you have actually already been dehydrated for a significant period of time. So, as soon as you sit down, order that large glass of water and hydrate your body. Adding a squeeze of lemon may make it taste better for those who do not like plain water, and the acidic content will aid in the digestion of the food you order.

Hide the bread. Your mom and dad were right – you WILL fill up on this stuff. Not only that, the bread is essentially sugar and is unbalanced: There is virtually no fiber or protein in it to decrease its glycemic effect. Wait for your meal, or better yet, order a healthier meal start.

The healthier start can be a soup or salad. For those of us who eat too quickly, having the soup or salad as will necessitate a break before the main course, in turn, curbing your appetite. P.S. Skip the croutons!

Choose a BALANCED meal. This means a meal the provides fiber, protein and healthy fats, as well as some carbs. Combine grilled meats with veggies that are high in fiber and lower in carbohydrates – such as broccoli, cabbage, zucchini, celery, green peas, green beans, and carrots (with skins!). Also ask that the vegetables be cooked lightly, so that nutrients aren’t boiled, steamed or baked away.

Package up half of your entree even before you start eating! Ask the wait staff to bring you a take-out container with the serving, and simply package up one half s a meal for later. Restaurant meals are often enough for two or even three meals. Or for healthy snacks. Of course, you want to put the saved food in a cooler, in the mini-refrigerator at your lodging room, or your hotel may keep the item refrigerated for you.

When you foresee dining limitation and problems, pack your snacks and meals. And restock at places like Trader Joe’s, Whole Foods, and Essene Natural Market which offer  number of pre-packaged, portion-appropriate foods that are healthier than fast food and quickie mart options.

Think sensible. Think moderation. Think balance. Your body will thank you for thinking of it. Have a healthy trip!