The Incredible Shrinking Doctor – Dr. Keith’s New Look!

The Incredible Shrinking DoctorIf you’ve stopped by the office lately, you’ve likely noticed that Dr. Keith is half the man he used to be :).

Dr. Keith’s new look is not a retelling of the 1957 science fiction film, The Incredible Shrinking Man, but it is quite a story.

The good doctor has changed his diet, and the results have been dramatic.

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Lowering Carbohydrates in Your Diet

Carbohydrates are one of the three nutrients that provide the body with calories, the others being proteins and fats.

Of the three, you could argue that carbs are the fun foods, especially the refined varieties that include cookies, cakes, and candies.

Unfortunately, these refined carbohydrates are bad for your health, causing your body to have an inflammatory reaction that sets the stage for chronic conditions like heart disease. The sugars that come from carbs also provide fuel for abnormal cell growth (i.e. cancer cells).

Beyond the health risks, a diet high in carbohydrates promotes fat storage.

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Understanding Cholesterol & Your Blood Work Results

If you’ve had your cholesterol levels checked, you’ve likely been introduced to terms like HDL, LDL and Triglycerides, but do you understand what these terms mean?

In this picture-filled post, you’ll gain an understanding of how your cholesterol numbers are calculated and how cholesterol is handled by your body.

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What Is The Bright Line Eating Program?

In a nutshell, the Bright Line Eating Program is a diet that bases its success on the adherence to strict rules called Bright Lines.

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How to Change Your Life to Change Your Pain

By: Jackie Waters of www.hyper-tidy.com

 

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Many chronic pain sufferers search high and low for remedies for their chronic pain. Some take painkillers, some try to ignore it, and some try every home remedy they can find. The truth is, some people never find relief from their pain because they don’t take the time to change their lives in ways that benefit their health and minimize their pain. Our guide to changing your pain by changing your life will help.

 

Start Losing Weight

 

If you carry around extra weight, you are exacerbating your pain because even a few extra pounds put pressure on joints. People who have knee, hip, and feet pain often find relief if they lose weight; as do people who have lower back pain. Because a reduction in weight relieves the stress on the joints, weight loss also prevents further damage to joints and improves mobility. This helps the body work better.

 

Start Exercising

 

People with chronic pain who lose weight also find that it is easier to exercise and move. Exercising is one of the more effective ways to combat chronic pain because it reduces fatigue, strengthens your musculoskeletal system, and helps you sleep better. Exercise also releases endorphins, which are your body’s natural painkillers, and improves your mood. Studies show that excessive stress and depression play a role in chronic pain, and exercise relieves stress and helps people combat depression. This makes exercise an answer to nearly any ailment.

 

For people who have difficulty exercising because of chronic pain, there are a few workouts that are recommended because of their low impact. Walking is one exercise that nearly anyone can do at their own pace. The more you walk, the easier it becomes. Walking delivers oxygen and nutrition to the muscles to make them healthy, boost your energy, and reduce stiffness and pain. Other exercises that are good for people with pain include biking, swimming, water aerobics, and using an elliptical machine.

 

Start Eating Foods Shown to Combat Inflammation

 

Many people who suffer from chronic pain do so because of inflammation. There are several healthy foods that fight inflammation and promote weight loss. In fact, studies show that the right foods can minimize pain via reduced inflammation. These inflammation-fighting foods include tomatoes; olive oil; green leafy vegetables such as spinach and kale; almonds; walnuts; fatty fish such as salmon and tuna; and fruits like strawberries, blueberries, cherries, and oranges.

 

On the other hand, you should avoid foods that promote inflammation: white bread and pastries containing refined carbohydrates; fried foods such as French fries; soda and other sugary sweet drinks; red meat such as burgers and steaks; processed meats such as hot dogs and sausages; and margarine, shortening, and lard.

 

Start Reducing Your Stress Level

 

Chronic stress leads to chronic pain, and stressors like depression, anxiety, trauma, sleep problems, financial issues, job loss, and others often are more manageable than the pain itself. That’s why many health care professionals help patients treat the underlying causes of their chronic pain, namely stress, to help minimize their pain.

 

If you choose to reduce your stress level to manage your chronic pain, start by making a stress-free environment at home. Many people living with chronic pain spend the majority of their time at home, so it is helpful to make your home as relaxing as possible to minimize your pain. You may declutter your home, add houseplants, and hang pictures of nature or your favorite places to reduce your stress at home. You also may want to use an essential oil diffuser with scents like lavender and lemon because aromatherapy is know to reduce stress hormone levels and improve people’s moods.

 

Another way to reduce your stress level is to get creative. Some people find that writing in a journal, writing poetry, playing music, drawing, or painting calms them and helps them relax. Any creative activity that distracts you and brings you joy has the potential to reduce your stress and minimize your pain.

 

There are changes you can make to your lifestyle to minimize your pain. Finding the right combination of weight loss, exercise, healthy foods, and stress reduction can work wonders for your chronic pain.

 

Image via Pixabay by mojzagrebinfo

Which Foods to Buy (& Not Buy) Organic

Written by Dr. Becky Gillaspy, DrBeckyFitness.com

To eat, or not to eat – that is the question when it comes to organic produce.

I will admit that a few years ago, none of the produce in my refrigerator was organic. At the time, I wasn’t convinced that it had any real value.

Then the “Dirty Dozen” became a thing, and I started to pay more attention.

The “Dirty Dozen” is a regularly updated list of the produce that is most heavily sprayed with pesticides.

The challenging part is that there doesn’t seem to be an official list, and the list changes depending upon the source.

So, I simplified.

When I go to the produce section of the grocery store, I think G-SNAP to remind me which foods to buy organic.

G – Grapes

S – Strawberries

N – Nectarines

A – Apples

P – Peaches

No matter what source you look at, these five fruits are part of the Dirty Dozen. They are highly sprayed with pesticides that I don’t want my family eating.

There are other fruits and vegetables that rotate on and off the list (see below), but the five I mentioned earlier are favorites.

There is some produce that is OK to buy non-organic.

O – Onions

K – Kiwi

These foods are part of the “Clean 15” meaning they are sprayed with few pesticides.

So there are a couple of quick memory tricks that will help you spend your money wisely in the grocery store!

If you’d like a healthy plan to get more fruits and vegetables into your diet, you can follow my 7-Day Challenge Diet. It will take you from junk foods to super foods in one week, or follow my free plan on How to Lose 10 Pounds in a Month.

Still reading?

Okay, let me share the reason you want to avoid pesticides as well as the complete “Dirty Dozen +” and “Clean 15” lists.

 

The Problem with Pesticides

In 2015, there was a study published in the journal Environmental Health Perspectives that showed people who ate non-organic foods had higher levels of organophosphates (OPs) in their bodies.

You don’t want OPs inside of you.

According to Dana Boyd Barr, an exposure scientist at Emory University, these pesticides are extremely toxic. She states…

“They’re considered junior-strength nerve agents because they have the same mechanism of action as nerve gases like sarin.”

The EPA has been taking steps to lessen the use of highly toxic pesticides like this in the U.S., but much of our produce comes in from other countries.

Complete Organic / Non-Organic Lists

Dirty Dozen + List

Here are fruits and vegetables that are often on the Dirty Dozen list. If you buy a lot of these foods, you want to go organic.

G – Grapes

S – Strawberries

N – Nectarines

A – Apples

P – Peaches

Sweet Bell Peppers

Celery

Cherries

Spinach

Tomatoes (regular and cherry)

Snap peas (imported)

Potatoes

Cucumbers.

Pears

Lettuce

Potatoes

Blueberries

Kale

Collard greens

Hot peppers

Clean 15 List

Here’s the complete “Clean 15” list according to EWG’s 2016 Shopper’s Guide:

O – Onions

K – Kiwi

Avocados

Sweet corn

Pineapples

Cabbage

Sweet peas (frozen)

Asparagus

Mangoes

Papayas

Eggplant

Grapefruit

Cantaloupe (domestic)

Cauliflower

Sweet potatoes

 

 

Hormones, Menopause, and Belly Fat-How They’re Linked

You’re eating the same foods and moving the same way, but when it comes to getting dressed, you do not fit in the same clothes.

Your body is shifting, and it all has to do with hormones. Once running like clockwork, the hormones associated with menopause are now skipping a few beats and your waistline is paying the price.

Hormone shifts associated with menopause encourage weight gain in your midsection, but with a little more attention to nutrition and a small shift in your eating pattern, you can fight back against menopause belly fat.

A Crash Course on Hormones

To understand how hormones change as you approach your 50’s, it helps to understand how they worked in younger years.

During your reproductive years, the two reproductive hormones, progesterone and estrogen, rose and fell in a predictable pattern each month.

Progesterone production was linked to ovulation, which is the release of the egg in the middle of the monthly menstrual cycle. Immediately after ovulation, levels of progesterone go from very low to very high.

Estrogen was linked to the monthly buildup of the uterine lining. There was always a moderate level of estrogen present, but it spiked a few days before ovulation, and then climbed again as your period approached.

The ovaries were the primary source of estrogen and progesterone during your reproductive years, with much smaller amounts produced by your adrenal glands. Estrogen is also produced by the fat cells, which is something that happens in both men and women.

How the Shifting Hormones of Menopause Cause Belly Fat

As you moved through your 30’s, your menstrual cycle became irregular, yet you probably didn’t notice because the irregularity had to do with ovulation.

This early stage of irregularity is called perimenopause, and while you might have noticed the same bleeding each month, you might not have noticed that you weren’t ovulating, which is an event that typically goes undetected.

The missed ovulation resulted in low levels of progesterone, and your body moved into a state of estrogen dominance. This state was the first step toward menopausal weight gain, but the gain was not in your belly. Instead, estrogen dominance encouraged increased fat storage in your hips and thighs.

The closer you got to menopause, the more irregular your menstrual cycle became. At that point, your body was not only skipping some ovulations; it was also leaving you with unpredictable periods. In that late perimenopausal state, your estrogen levels were unstable, which resulted in periods that were either heavy, light, prolonged, or non-existent.

Menopause is a moment in time that is defined as the one-year anniversary of a woman’s last period.

At menopause and beyond, both estrogen and progesterone are no longer mass produced by your ovaries, so your body calls on the secondary sources for more output.

With the adrenal glands only able to make small amounts of the hormones, most of the secondary estrogen production falls on the shoulders of your fat cells. So, after menopause, your body prefers more fat, because more fat means more estrogen.

While the secondary sources can make both hormones, the amounts pale in comparison to the production from the ovaries, so levels of each are reset at a new normal, which is much lower than the levels of your reproductive years.

Metabolic changes associated with the low level of estrogen cause a shift in the distribution of fat from your lower body to your midsection, causing your growing belly of menopause.

Combating Menopausal Belly Fat

Now that you see how the hormone shifts of menopause cause belly fat, the obvious question becomes, can you do something to stop it? The answer is yes, but it requires proper nutrition and the adoption of a new eating pattern.

Proper nutrition in your menopausal years helps your metabolism perform better, which encourages fat burning.

Your daily diet should include slow-digesting, high-fiber foods, like vegetables and beans, which help keep hunger and cravings at bay.

Replace sugary snacks with pieces of fruit, which contain a balance of natural sugars and fiber.

Protein, while important, does not have to increase after menopause, and can easily be satisfied by eating lean meats, fish, beans, and vegetables, which have a surprisingly high percentage of protein.

Adding nuts and seeds provides additional protein, as well as healthy fats, which control hunger and improve diet satisfaction.

Adopting a time-restricted eating pattern helps to put your body into a fat-burning state on a nightly basis. Studies done at the Salk Institute in San Diego show that creating a nightly fast of 12 or more hours allows your insulin levels to drop, which encourages your fat cells to release fat for energy.

If you’d like to learn more about how to follow a plan that includes proper nutrition and a time-restricted eating pattern, you can read about the weight loss coaching program on Dr. Becky Fitness.

 

 

 

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How to Eat Healthy on a Low Calorie Diet

It can be a challenge to eat healthy on a low calorie diet.

To make sure you’re getting the vitamins and minerals that you need, you must be smart about your food choices.

Recently, my family and I did an experiment. We followed a strict diet for five days. The results of the very low calorie diet were amazing.  In just five days, the three of us lost 17 pounds.

This experiment was not meant to be a long-term weight loss plan. Instead, it was designed as an experiment to see how many nutrients we could fit into our diet for only 500 calories.

If you want to limit your calories, but still have a high intake of vitamins and minerals, here are a few recommendations.

Choosing Healthy Foods on a Low Calorie Diet

The main focus when it comes to choosing what to eat on a low calorie diet is to find foods that are naturally low in calories while at the same time packed with nutrients.

Your digestive tract has receptors that monitor how many nutrients you’re taking in. When it sees that there are sufficient nutrients entering your body, it turns hunger signals off.

You also want to look for foods that have a lot of volume. High-volume foods stretch the walls of your stomach, which sends a signal to your brain that all is well, which in turn keeps hunger and cravings away.

Filling your stomach with nutrients and volume can be difficult when you are reducing your calorie intake, but it’s not impossible.

Good Food Choices on a Low Calorie Diet

The following foods are great choices for a low calorie diet.

  • Non-Starchy Vegetables
  • Lean Protein
  • Healthy Fats

Non-starchy vegetables include leafy greens, broccoli, cauliflower, snap peas, green beans, and celery. You will want to avoid or limit starchy vegetables, like potatoes and corn. Starchy vegetables have nutrients, but they are higher in calories than the non-starchy varieties.

Lean protein choices include fish, chicken, eggs, and seafood. Protein provides the body with amino acids, which it uses as the basic building blocks of many vital structures, including muscle, antibodies, hormones, and enzymes.

Foods that contain fat are high in calories, but healthy fats are needed to keep your body healthy. Adding a tablespoon of nuts, seeds or avocado on top of your salad will help your body absorb more of the nutrients from the vegetables. These healthy fat foods also add flavor and satisfactions to your diet, which are important factors for long-term success.

You’ll find that eating salads, soups, and stir-fries are easy ways to get all of these foods into your daily diet in an enjoyable way.

What to Drink on a Low Calorie Diet

Sugary drinks, such as soda, energy drinks, and sports drinks provide few nutrients, and a lot of calories, so they should be avoided completely.

In moderation, coffee can be a fine addition to a low calorie diet, but you’ll need to avoid added sugar and heavy creams.

Diet soda should be limited. While diet soda doesn’t contain calories, there have been studies that show it is not helpful for weight loss because the sweet sensation picked up by your body primes your body for calories, and may drive cravings.

The best choice of what to drink on a low calorie diet is water or unsweetened tea. You can add lemon to either of these drinks for flavor.

Bottom Line…

You can eat healthy on a low calorie diet if you choose foods that are naturally low in calories and naturally high in vitamins and minerals.

Dr Gillaspy Participates in National Headache Study

Press Release
For Immediate Release

headache-Gillaspy Chiropractic Center

Local Chiropractor Keith J Gillaspy, D.C., Participates in National Study on Headache Treatment Options

American Specialty Health Sponsors Research on Headache Relief

Harrisburg,PA October 3, 2013) – Local chiropractor, Dr. Keith Gillaspy, participated in a 2013 national research study to investigate treatment options for patients who suffer from severe and chronic headaches. The study is being conducted by American Specialty Health Incorporated (ASH), one of the nation’s leading health services companies offering specialty health management, including chiropractic and acupuncture services, population health and fitness programs to employer groups, health plans and insurance companies nationwide.

“There are 28 million migraine sufferers in the United States,” said ASH Chief Health Services Officer and Executive Vice President Douglas Metz. “Headaches are more common than arthritis and diabetes combined, and cost the nation more than $20 billion annually. We appreciate the doctors who have participated in this effort to organize and communicate the currently available evidence based diagnostic and treatment options for patients who suffer from headache.”

ASH has collaborated with 174 providers from its network of contracted chiropractors, studying alternative treatment opportunities and best practices in chiropractic treatment options.

“I’m very pleased to collaborate on a research study that will determine more natural methodologies for helping people who suffer from headaches,” said Dr. Gillaspy. “In my practice, I treat an estimated 700 headache patients each year, many of whom suffer from tension or migraine headaches. Most are seeking more long-term relief that is less dependent on medication.”

Dr. Gillaspy has been a chiropractor in Harrisburg for more than 22 years and treats hundreds of patients annually for neck, back, headache and other chronic pain issues.  Dr. Gillaspy is Clinic Director of Gillaspy Chiropractic Center in Lower Paxton Township.

 

About American Specialty Health

American Specialty Health Incorporated (ASH) is a national health services organization that provides fitness and exercise programs, population health solutions and specialty health care programs for health plans, insurance carriers, employer groups and trust funds. Headquartered in San Diego, CA, with offices in Southlake, TX, Indianapolis, IN and Columbia, SC, ASH has more than 1,000 employees and administers services for more than 37 million members nationwide. Additional products offered through ASH and its subsidiaries include Healthyroads®, Silver&Fit ®, FitnessCoach, Active&Fit ®, ExerciseRewards TM and others. For more information about ASH, visit www.ASHCompanies.com or call 800-848-3555. Follow us on LinkedIn or Twitter at @ASHCompanies.

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Yoga For Weight Loss, To Cure Backache & Neck Pain

Yog Shakti – Siddhaasan – For Weight Loss, To Cure Backache & Neckpain – Mind Body Soul. Yoga is the best healer to reduce pain and stress. This episode of 'Yog Shakti' teaches the viewers to balance mind and body through Siddhaasan which is said to have curative and preventive benefits, is good for weight loss and problems like backache and neck pain. It consists of 22 varied aasanas which take 45 minutes daily and prove to be highly beneficial. Yoga is considered to be one of the most beneficial forms of exercise as it gives long-term solutions. Care World, the TV channel dedicated to health and wellness of its viewers, presents 'Yog Shakti', a show that helps the views stay fit through yog asanas. Host Dr. Shamoly Khera, along with Yoga expert Yogacharya Shelly Khera, takes the viewers through practical sessions of yog asanas that help them overcome their physical and mental problems. Log on to www.rajshri.com watch more beauty, health & Yoga tips. :)

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