Healthy Living

Fiber also goes by the names “roughage” or “bulk”. It is a non-nutrient, but has many benefits. We’ll review those in a minute. It generally comes from the cellulose of plants. A great example is the tough fibrous stuff when you chew celery. The bands of stringy “collenchyma cells are the fiber that can be so healthy for us. There are two

]Where can we get this fiber? Fruits have it as do most vegetables. Psyllium husk is the most commonly used source, but flax seed, or flax meal (slightly ground seed) is even better. It contains omega-3 oils as well. Oatmeal, rye, wheat, millet, quinoa, and brown rice are good grain sources.

What does fiber for you? It is helpful to your gut by assisting the removal of toxins, fats and waste. It can bind cholesterol, fatty acids and old hormones. It can help regulate blood sugar, helping diabetics. It can comb through the gut to help the lining , preventing colon cancer and diverticulitis. It is even linked to lowering breast cancer. Fiber generally pulls water to itself and thus keeping the gut moving by bulk action. It collects waste like a broom and ushers it out of the gut.  So, either constipation or diarrhea can be improved with it.

According to the American Heart association, 29 grams a day for females and39 grams per day for men would be a good dose. If you decide to add a fiber supplement, start slowly. Build up over several weeks.

Still skeptical? Many patients use fiber to help with their health and then report weight loss! It helps you feel full cleans and adds stability to the colon health. Come in for a consultation to help address your concerns. 630-322-9522

The answer is reflective of what you think about stretching. For example, I think of stretching as a tool to help me exercise. It can increase the blood flow in my resting muscles  5X. A muscle with good blood flow is less likely to get injured than a cold muscle. Performance is enhanced with a “warm muscle”(one with increased blood flow). So, I stretch before exercise to improve performance and decrease the chance of injury. I also stretch after exercise to squeeze out lactic acid, and by-products of the muscle breakdown to decrease soreness.

However, if you think of stretching itself as the goal, then you change the order. If flexibility is the whole enchilada for you then warm up the muscle by exercise then go to the stretching routine. A warm muscle is now more pliable than it was cold. The only down side is you have passed the most likely time for injury: exercise with a muscle that might not be ready.

Stretching can increase lymphatic movement, keep you from injury and fight arthritis. I give most of my patients stretches to help them recover from their conditions. I am convinced stretching is beneficial to your health.

Whatever method, set a goal and stretch for it!

See article on stretching techniques,too!

Hyperlipidemia

1.Calculate BMI
Wt in Kg/( ht in meters) squared
(bookmark on web= BMI)

20-25 =healthy
26-30 =overwt
30 += obesse

2. Lipid levels and CBC and Chem Panel

3. Begin low GI diet and 1600 cal/ day diet(see GI bookmark on web)

4.Phytosterols(2g) and  soy protein(45 mg) with 5-mthf

5. BP pulse WT  and Body comp with Fat calipers

6. consider treadmill test.

7. exercise 80 to 100 minues/ week

8. Medical Outcome Survey >50 is healthy

Here is a handy table for find the alkaline level in common foods.