The Importance of FAT

Essential fatty acids (EFAs) are necessary for proper development and function of the brain and nervous system, the physiologic regulation of blood pressure, immune response, inflammatory response, hormone production, insulin regulation, the growth and division of all cells, and for formation of healthy cell membranes.

Clearly fat is very important for our bodies.  So, why is our society so messed up when it comes to fat? 
 
Fat is not the problem, the problem is the TYPES of fats we choose to consume.  Fats can mostly be broken down into omega-6 and omega-3 fatty acids.  In general, omega-6’s are pro-inflammatory and considered unhealthy, and omega-3’s are considered anti-inflammatory and are considered healthier.
 
Our hunter-gatherer ancestors were believed to eat omega-6 to omega-3 fats at a ratio of about 1:1.  In our modern society we eat fats at about a 20:1 ratio relatively.  We eat SO much more omega-6 fats and SO much less omega-3 fats, the balance of pro-inflammatory and anti-inflammatory mediators in our bodies is hugely out of balance.
 
Our hunter-gatherer ancestors were free of the modern inflammatory diseases, like heart disease, cancer, and diabetes, which are the primary causes of death today.
 
At this point, you should be thinking to yourself (or literally saying this out loud), “WOW, I want to be healthier and help reduce my risk of inflammatory diseases, so what do I do differently?”
 
Good question friend!  It starts with your attitude and commitment to  healthy change and then to sustain healthy lifestyle choices.  From a practical stand point, I will list many foods to avoid and a number of foods to go for.  First though, here is a summary of what a balanced intake of fat in your diet can do for you;

¤  Decreased incidence of CANCER
¤  Lower risk of HEART DISEASE and STROKE
¤  Lower risk of DIABETES and OBESITY
¤  Improved BRAIN and NERVOUS system development and function
¤  Proper IMMUNE system response
¤  Proper INFLAMMATORY response to stress and trauma
 
I hope you are excited looking at this list of health benefits, and motivated to make positive change!  Below is a list of foods to avoid.  I recommend printing this off, reading over it a number of times, adding to the list based on your own research, taking the list to the grocery store, and reading the list of ingredients on the food label before making a purchase.
 
High fat cuts of meat (beef, pork, lamb)
Chicken with the skin
Dairy (Milk, Cream, Butter, Cheese, Ice Cream)
Palm Oil and Lard
Canola Oil, Sunflower Oil, Peanut Oil, Soybean Oil, Corn Oil, Safflower Oil
Peanut Butter
Soymilk
Pastries, cookies, doughnuts, muffins, cakes, pizza dough
Packaged snack foods (crackers, microwave popcorn, chips etc.)
Margarine
Vegetable shortening
Fried foods (french fries, fried chicken, chicken nuggets, breaded fish etc.)
Candy
Sugar
 
Here is a list of foods that are healthier fats;

Coconut Oil (raw, virgin)
Olive Oil (EVOO and organic is best)
Flaxseed Oil
Hempseed Oil
Avocados
Olives
Nuts (almonds, macadamia nuts, hazelnuts, pecans, cashews, walnuts, brazil nuts pistachios)
Almond or Coconut Milk (unsweetened, organic is best)
Sunflower seeds, sesame seeds, flaxseed, hempseed and pumpkin seeds
Fatty fish (salmon, tuna, mackerel, herring, trout, sardines (not farm raised, wild fish is best))
Tofu

The other easy thing you can consume is a healthy Fish Oil supplement.  I recommend a high quality fish oil supplement you can pick-up at your local health food store.
 
My last thought for you is that eating food is not about perfection.  When you decide to eat unhealthy food, do so without guilt, and remember that balance in our food intake does not mean perfection.
 

Truths about Chiropractic

 
A friend and colleague, Dr. Steve Tullius, recently made a fantastic statement regarding chiropractic.
 

“Chiropractic is about the expression of life.  An odd statement to most that have only a basic understanding of chiropractic or those who have been lead to believe it is simply about relieving back and neck pain.
 
While certainly it is very effective in relieving those conditions, here’s why others utilize chiropractic to get the most out of life.

Quite simply, chiropractic is about detecting nerve interference or dysfunction at the spinal level.  Our nerve systems control every aspect of our lives, from the beating of our hearts to the interpretation of sight and sound.
 
When our nervous systems are operating optimally, without stress of irritation, our bodies are free to express themselves to the best of our individual abilities.
 

In a nutshell, a better spine and nerve system equals a better quality of life.  The choice is always yours.  How long you benefit from care and to what degree is dependent upon your wants and needs.
 
We choose chiropractic care for better expression of life.  We think you will too.”
 
This is a powerful statement, and explains chiropractic and its role very well.  I would like to add that chiropractic is for everyone.  From the birth of our babies throughout our life span, chiropractic can play a vital role in the health of each of us.
 
Are you currently under chiropractic care?  If so, keep it up!  If not, let me know, and I will find a great chiropractor for you in your area.  Email me at DrLukeChiro@gmail.com

The BEST Way for YOU to Exercise

 

This looks fun!

There is a huge misconception regarding the best way to exercise in our society.  We have learned that the right way to exercise is to join a gym, go there 2-4 times a week before or after work, and when you are at the gym to mix a cardio exercise with some resistance and core training.  Let me be crystal clear here, this is not a bad way to exercise!  But, this is not the BEST way for YOU to exercise!
 
Let’s go back a few hundred years ago and look at how people exercised.  People hunted, gathered, built things, tended the land, tried to avoid wild dangers, and played competitive sports.  The theme was that exercise was productive or competitive.
 
Fast forward to nowadays.  We don’t hunt, gather, build things, tend the land, or try to avoid wild dangers on a regular basis.  This leaves us with competitive sports, but what if you don’t want to play competitive sports?
 
Here it is.  Are you ready?  The absolute best way for you to exercise is…….. do something that is physically active, has a competitive nature to it (either inwardly, against others or both), is something emotionally exciting and mentally enjoyable/ stimulating, and is a way to better connect with yourself, or other people.
 

Kids like to exercise too!

Now you know the ingredients required for the best possible exercise experience.  It’s your job to discover what the right exercises are for you!  Let me offer a list of possible exercises that might appeal to you.  Pick out two or three to try.
 
Walking, running, cycling, gardening, tennis, hiking, golf, lacrosse, basketball, rock climbing, ice climbing, swimming, surfing, kayaking, baseball, softball, hiking, water polo, yoga, volleyball, pilates, crossfit, stand up paddling, tai chi, etc. etc. etc. (Would you like to add to my list of exercises?  Just leave a comment below).