Like video instruction?

take a look at this one: http://drgwilliam.com/2009/12/21/breathing/

or this one: http://drgwilliam.com/2009/12/04/sleep-better/

Of course, I want you to read this too.  I did, after all, read a whole book just for you.  As you may already know from my first book review, this is not all inclusive.  What I like to do is weed out the stuff I have heard before and just highlight the action steps and suggestions that are interesting, innovative, or critical (in my opinion).  I try to be objective, in my own biased sort of way.  I may not agree with these ideas either.  I just report on ‘em.  That said, here we go…

One of the reasons I chose this book is because, not only is it really good, but it disagrees with some of the stuff I read about in If It’s Not Food, Don’t Eat It.  I like a little controversy.  For my summary of that book, look here.  The first third of this book is all about why you should be healthy, how to get motivated, setting goals, and so on.  I like to skip that stuff and get right to the meat and bones.  He does, however, have some “do-it-yourself” quizzes that you help you figure out just how messed up you are.  They take in way more than just nutrition, though that is the primary focus of this book.

We start with weight loss:

• the typical western diet keeps us from losing weight.  Highly processed, energy dense, high-glycemic foods cause blood sugar to spike, which makes insulin spike, which makes blood sugar tank, which makes you hungry.  Then you turn to the same low quality food and the process starts over.  I call it “the insulin roller coaster“.  When insulin spikes it tells your body to store up all that sugar from your blood in your gut, or thighs, in the form of fat.  This concept is really key to this book.
• “Three square meals a day” is a bad way to live your life.  A big key is to consume six small, low-glycemic meals (to stay off of the roller coaster).
• PCMR or Portion-Controlled Meal Replacements are medically formulated, pre-packaged, fortified, protein mixtures that can become an integral (and well-documented) part of a long term healthy eating system.  (this is where Medifast comes in–see Susan’s link to learn more)
• PCMRs, along with lean meat and lots of veggies can put the body into a safe, effective fat burning state, so you lose weight, and fast.
• A typical day might look like this: 7AM-PCMR oatmeal, 10AM-PCMR chocolate shake, 1PM-PCMR beef stew, 4PM PCMR chocolate crunch bar, 7PM-6 ounce grilled chicken, 2 cups of salad, 10PM-PCMR banana pudding.
• Best protein (the key is lean):  Fish-cod, halibut, tilapia.  Meat/poultry-buffalo, deer, turkey.  Meatless- egg whites, egg beaters, boca burger.
• Best fats and oils:  canola, flax seed, olive, low-carb salad dressing.
• Best Vegis (the key is low carb): collards, romaine, celery, cucumber, radish, sprouts.
• Best snacks: 3 celery stalks, 1 sugar free popsicle, 1/2 cup sugar free jello, 3 pieces sugar free gum or mints, two dill pickle spears.
• Commentary:  So here is one fundamental difference between this book and the last one I read.  Here the ultimate decision maker is what a food does to your blood sugar.  The other felt that whole, natural food is supreme.  Here we use artificial sweeteners freely–since they show negligible impact on blood sugar.  The other says artificial is a form of poison.  Which is right?  You decide.
• Other tips: During the weight loss phase of this program:  eat one PCMR every three hours, drink tons of water, eat slowly, call your coach (like Susan), limit caffeine (I never touch the stuff myself), avoid alcohol (I never touch this stuff either), keep a journal.

There is more to this, but basically the idea is that your body can get by on a lot less calories so that you can burn the excess calories you have stored up as fat.  I did this for about 8 weeks and I lost 20 pounds.  Theoretically you have all the nutrients you need from the PCMRs and lean and green meal.  Your body gets off the insulin roller coaster and learns to not store up fat.

• Meals should be divided up like this:  50% vegetables and fruit, 25% protein, and 25% starch.  Forget the food pyramid.
• Fit it all on a 9 inch plate to keep your portions small.
• Dark Green:  these tend to be the lowest glycemic foods, so they are best for weight loss and optimal health.
• Fresh is better than frozen, canned, or in a jar.  Natural is better than processed.
• Shop the outer edge of the supermarket–avoid the processed foods.
• Organic is better–if the PLU bar code sticker on produce has five digits, and begins with the number 9, it is organic.

This gets me about a hundred pages in.  I consider myself fortunate if you read this much, so I will stop here for now.  Part 2 (and maybe 3) will cover more food choices, supplements, exercise routines, and more.  I bet you can hardly wait.  I hope you find this stuff useful.  Please comment below.

• Drink half your body weight in ounces per day (no surprise here), drink filtered, room temperature water.
• Eat fruits alone and on an empty stomach so that it does not get a chance to mess with your blood sugar and you can digest it better.
• Vegetables are the only food that are safe to eat in nearly unlimited amounts.
• Try to eat six different vegetables each day–preferably of different colors.
• Simple carbohydrates like white flour and sugar are fast releasing cause your energy to spike, then drop dramatically.  Complex carbs like whole grains, yams, and squash are slow releasing, provide sustained energy.
• Limit meat to 1-3 servings per week (I am not sure how I feel about this one).  Cook meat at low temperatures to preserve the nutritional value.
• The best oil is virgin coconut oil. Flaxseed oil is good, but you can’t cook with it.
• Allow 2-3 hours between meals or snacks, and don’t eat for 2-3 hours before bed.
• Don’t drink beverages with food, instead drink 15-30 minutes before a meal, and 30-60 minutes after.  This may aid in digestion because saliva and enzymes can be diluted, which can impede proper digestion.
• “Chew your juices and drink your food” meaning slosh juices around so that they mix with saliva, and chew solids until they are completely indistinguishable.  This will make the nutrients more available to your body.
• Eat protiens and starches at separate meals to aid in digestion.
• Eat light in the morning, biggest at noon, and nothing after 7PM.
• Eating certain fresh vegetables twice a day, instead of twice a week, can cut the risk of lung cancer by 75%, even in smokers.
• Some studies now show that eggs do not in fact raise LDL (aka ‘bad’) cholesterol.
• Soak nuts overnight (beans too) for easier digestion.
• Eating the same foods over and over can tax the system and deplete enzyme stores, which is how food intolerances can develop
• The most common food intolerances are wheat, dairy, soy, and (darn it) sugar.
• The gluten in wheat makes it sticky, which makes it hard for the body to digest.
• Dairy products are not that great a source of calcium.  It is just clever advertising by the “dark side”.
• Soy contains a protein enzyme inhibitor which prevents many nutrients from being properly digested.  (The last nutrition book I read talked about how soy is nature’s perfect food, with nearly all of the essential nutrients, in the right proportions.  If you look long enough I believe you can find an expert on any view you like.)
• Fermented soy (miso, tempeh, soy sauce) is less likely to cause an allergic response than soy isolates, soybean oil, and pretty much every form of soy that we like to eat.

One of my younger patients

At the ripe old age of two months McKenna (name changed to protect her from the paparazzi) was a colicky baby.  She cried from 6PM to 10PM every night.  And this was not just ordinary crying, it was screaming bloody murder.  Needless to say, this caused a lot of stress for her parents and three older siblings.  In fact, her mother was at a party and a guest came up to her amidst all the screams and asked a simple question:  “Have you considered chiropractic?”  This one question changed her life.

Per the pediatrician’s instruction, McKenna’s parents had given her mylicon drops and gripe water.  They tried to sit her up when she ate, they walked and comforted her, but nothing seemed to help.  McKenna’s parents had followed all the advice typically given for babies in her situation.  It was time for something different.  Why not?  Who says chiropractic is just for back and neck pain?  Maybe it was time to think outside the box.  Maybe health can be accomplished by working with the body, rather than fighting it’s natural processes with things like medication.

McKenna came in to see me (actually she was carried in), and after a few minutes of testing, it was clear that some joints in her neck and lower back were not moving properly.  In other words, her problems stemmed from the fact that her brain was not getting the messages it needed from her body.  The vertebra of her spine were misaligned and pinching the nerves.  With gentle adjustments and a few other simple procedures the subluxations were fixed.

McKenna’s mom was looking for a miracle.  Within a few visits she became the “perfect baby”.  She no longer cries and she is much more pleasant to be around.  Friends and family now comment on the cute little girl, rather than hiding in the next room to avoid the shrieks.

What else might respond to chiropractic care?

• Nursing problems
• constipation
• abnormal crawl or gait
• ear infections (more on this one in another post later)
• bed wetting
• ADHD
• growing pains
• headache
• chronic coughs
• neck pain
• scoliosis

If you have a question about something not listed above, just call me or click here.  The office number is 360-834-3434.

The bottom line is this:  How long should your child have to wait to get healthy?  No one wants their child to suffer.  By the way, kids usually respond much faster than adults because they have not picked up all the bad habits we have.  The adjustments are gentle and 95% painless.

One more important question:

Is it safe?

In 2008 the prestigious medical journal, Pediatrics, published an article that found only nine adverse events (a.k.a. injuries) related to spinal adjustments to children worldwide over the past 100 years.  No vaccine can match that safety record.

I’ll even check your child for FREE.

Here’s the deal:  I like to reward those who read my posts.  I put a lot of thought into these, and I appreciate those who take a few minutes to learn how to help their families get healthier.  Just call the office (360-834-3434) or drop me a message to schedule, tell us the code word: “BABINSKI” (which proves that you read this post), and I will waive the exam fee, which can range from $50-$85.  If I can help, we’ll put together a plan.  If I can’t, I’ll tell you AND help you find another solution.  There is also a kid’s discount for regular visits.  What do you have to lose?

When it comes to breathing there are two types of people:

• those that do it
• those that don’t

If you are from the second category, don’t bother reading on.  My advice only applies to those who have discovered how vital breathing can be to maintaining a healthy lifestyle.  As we breath in and out all day long we create certain habits.  Some can be very detrimental over the long term if you are not made aware of them.

• Posture- try this:  stick your chin way out, and roll your shoulders forward.  Now try to take a deep breath.  Next, sit up straight with your head over your chest and your shoulders pulled back and breath again.  The first type of posture compresses the thoracic cavity and limits breathing.  Think about it the next time you are slumped in front of a computer for a few hours.  Low oxygen can make you feel strangled, if you know what I mean.  If you can get more O2 to your brain, it is more likely to perform well.
• Core strength- One of the so-called ‘core muscles’ is the diaphragm.  In normal, everyday breathing, you should use your diaphragm, rather than your chest, to expand your lungs.  A simple way to check:  stick your belly out when you inhale.  Your guts need move out of the way in order for your diaphragm to pull down on those lungs.  A stronger core will lower your chances of back pain.  So, think “pot belly” whenever you are engaged in day-to-day breathing (versus exertion when those auxiliary rib muscles can expand the lungs even further).
• Blood Pressure-  Stay with me here.  One function of the heart is to pump oxygen throughout the body so that your tissues have what they need.  If you only breath with the top third of your lungs–because of bad posture, and neglecting your diaphragm–your heart has to work harder to get the oxygen delivered to the rest of your body.  High blood pressure may result.  High blood pressure is linked to lots of health problems, including an early death from heart disease.  So, rather than die early, just take a few minutes each day to practice breathing more effectively.

In summary, breathing right can increase your life span and make you fell better day to day.  There are many more ideas and thoughts out there on correct breathing and I would appreciate comments and replies (maybe from a few yogis?).

1. Minimize stress to your spine.  Get it into a neutral position.

• For back sleepers, try elevating your legs.  Place a pillow under your knees.  This can take some stress off the lower back by relaxing your hip flexor muscles.
• For side sleepers, bend your knees and place a pillow between them.  If you can keep your legs parallel to one another, they won’t get a chance to pull on one muscle group more than another.  Make sure that the pillow under your head is roughly the same width as your shoulder so that that your neck is not cranked up or down.  Resist the urge to put your arm under your head–this can put pressure on some sensitive nerves and blood vessels which can cause numbness.
• For stomach sleepers, don’t do it.  I don’t know of a good way to sleep on your stomach.  Sorry.  If you do it frequently, then you’ll just need to call your chiropractor on a regular basis.

2. Create a routine

• regular exercise will put your body into a rhythm, but don’t do it too close to bed time.  This gets the nervous system geared up for more action.
• go to bed a the same time each night
• consider keeping a sleep journal to help identify patterns

3.  Try to sleep on a regular cycle

• your body works on 90 minute cycles during restful sleep.  This means you’ll do better if you don’t wake in the middle of one.  Go for 4.5, 6, 7.5, or 9 hours.

4. Keep a pedestal fan in your bedroom

• first, it is a great source of white noise (ceiling fans don’t work as well for this).  Think of it like a jammer to block out other sounds that might interrupt your rest.
• second, a gentle breeze across your face actually puts your body into a state called “sensory adaptation”.  The constant stimulus will cause your brain to ignore it, thus calming your sympathetic nervous system and enhancing your sleep.

5. Watch what you put into your body

• avoid stimulants like coffee, tea, and soda
• don’t drink liquids too close to bed time–those bathroom trips can be a major interruption
• melatonin, vitamin B, and other supplements can be helpful.  However, it must be customized for each person.  Call me to find out more (360-834-3434)

6. Pick the right mattress and pillow–ready for the secret?

• there is no ’silver bullet’ of mattresses.  everyone must find what works the best for them.
• in general, try to balance comfort with support.  I use a firm mattress with an inexpensive foam egg crate pad on top.
• see the video for the pillow I recommend–if you went to the trouble to read this far, you may simply mention this article to receive $10 off of one of our Tri-Core Pillows.

Here are some ideas on how to shovel smarter:

• warm up first.  See my video on lower back stretches.
• switch sides.  Most of us tend to use our dominant side when doing a strenuous activity.  Let other muscles and joints take turns.  Alternate your stance every few minutes with one foot in front of the other.
• layer your clothing.  That way your muscles can start warm, but you can shed a layer once things get heated up.
• spray your snow shovel with teflon.  If the snow doesn’t stick, it won’t be so darn heavy.
• use a shovel that is about chest high.  This will help you keep your back straighter when shoveling.  Bend your knees.
• don’t throw snow, walk it over to your pile.  Avoid twisting.
• If you can help hit, shovel when it is later in the day.  Spinal disc injuries usually occur in the mornings because there is more fluid pressure in the discs after resting.
• A regular adjustment to the spine from your chiropractor can keep everything moving well and miniminze discomfort too.

Here are a few suggestions: