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Phone: 8358 1144 

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The Gonstead practitioner is well educated in the teachings and application of this tremendously successful technique and case management system. Beyond the five years of chiropractic and university education required to become a Chiropractor, followed by national board licensing requirements to be a practicing Chiropractor, the Gonstead practitioner has spent additional time attending Gonstead Seminars to help perfect their application of chiropractic within the Gonstead System.

The Gonstead Doctor has set the standard in Chiropractic for patient examination and treatment. Examination of the patient includes complete patient history, static palpation, motion palpation, instrumentation of the spinal column, orthopedic and neurological testing, x-ray analysis and, if necessary, laboratory analysis. When all this information is combined, a trained Gonstead Doctor will immediately let you know if your health situation is a Chiropractic case. If it is not, a referral to the appropriate health provider will be given. If your case is a Chiropractic case, the Gonstead practitioner's will utilize  specific adjustments to restore optimal health as quickly as possible, with no "pre-planned" treatment programs. We pride ourselves on administrating individulaised chiropractic care based on the patients needs.  In the words of Dr. Gonstead, "Find the subluxation, accept it where you find it, correct it, and then leave it alone".

Above all else, our goal is to provide the patient and the profession the best in specific and ethical Chiropractic service. If you are worried about current limitations you may have in your life that may prevent you from receiving Gonstead Chiropractic care, simply call and talk to our staff and special arrangements will be made to accommodate your needs. Dr. Gonstead always put service and care of the patient above all else . . . . . . the tradition continues!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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« March April 2012 Newsletter - Wheat Free for May | Main | March April 2011 Newsletter - Core Stability Exercises »
Sunday
Oct302011

November December 2011 Newsletter - Losing Weight Without Counting Calories

WHY COUNTING CALORIES WILL NEVER WORK FOR LONG TERM WEIGHTLOSS.

According to the “conventional wisdom” if you were to monitor your calorific intake against your energy output and make sure they match – you won’t gain weight in your lifetime. But as Gary Taubes points out in his book, one need only overeat by 20 calories a day to gain 23 kilos in 20 years. Can you monitor your calorie intake that accurately? I know I can’t.

The following is a brief discussion on the science behind the changes that I have made to my diet in the last 3 years (but especially since January of this year.) I have been tweaking my nutrition since February 2009 when I was at my heaviest of 94 Kilos. Well beyond what I would ever had liked to admit. I started with slow and steady weight loss, which I was happy with, because at least it was going down and I knew the changes I was making to my lifestyle were largely sustainable. However, since the start of the year, after being exposed to a couple of great books, the progress has been rapid – just when I would have previously been plateauing with my weight loss it has actually accelerated. 15 kilos in 2 years, then 16 kilos in the last 10 months!   

The biggest change I have made is in actually understanding the biochemistry behind fat metabolism, and it all began with reading the book “Why We Get Fat And What To Do About It” by Gary Taubes. This book busted a lot of commonly held myths about diet and exercise – the most harmful of which is the old ‘Calories In – Calories Out’ argument. You see, calories from different sources have different biochemical reactions in our bodies. Thus, your body will respond a certain way to a calorie of sugar, which will be different to what it does with a calorie of carbohydrates, which is different how it reacts to a calorie of fat, and that is different to a calorie of protein and so on.

I think most of you will now be aware that sugar is not simply an “empty calorie” as we were once led to believe, but rather, has very detrimental effects. If you are not familiar with this I would suggest reading “Sweet Poison” by David Gilespie.

When you consume any carbohydrates, but especially starchy carbohydrates and sugars [complex carbohydrates and starchy carbohydrates are essentially a string of sugars that get broken down into their smaller sugar molecules by saliva (as in wheat) or stomach juices (all other starches and sugars)], your body releases the hormone insulin into your blood stream. The insulin tells all of your cells what to do with the blood sugar. It tells most cells to absorb the sugar out of the blood to burn it as fuel and additionally tells your fat cells not to release any fat to burn (since there is already carbs/sugar/fuel in the blood to burn).

One of insulin's primary jobs is to take sugar out of the blood — the sooner the better, because sugar in the blood damages the body. This is the reason diabetics can have such detrimental health problems (blindness, circulation problems, heart disease, ulcers, gangrene and the potential for amputations etc.). It is due to the damage sugar does to blood vessels and nerve endings when the person can't make enough insulin to bring the blood sugar levels down to a ‘safe range’.

When you eat something with a lot of sugar in it, the body kind of panics and usually overcompensates by releasing too much insulin to mop up the sugar. It takes too much sugar out of your blood, (giving you a reactive sugar low) or takes it out too rapidly, both of which can make your body panic, then giving you the signal you to eat something, and eat something NOW - also known as sharp hunger pains or overwhelming cravings for more starches or sweets.

So insulin saved the day, keeping that sugar from damaging your body, but in the process, it makes your body store fat and prevents you from burning fat, and consequently also causes you to have a sugar low which your body responds to by telling you erroneously that you need another sugar hit to keep going.

A low carb diet, like the Atkins diet, or the Paleolithic diet (how I am now approaching my nutrition) will limit carb consumption to about 30g per day. (Just quietly – I personally don’t count anything. I avoid all grains, starchy carbs and sugar sources. I eat real food until I am full, then stop eating. My body, which innately knows how to regulate all functions happening within it, in absence of the ‘mental hijacking’ of sugar and wheat, tells me when I have consumed enough.) At around 30g of carbs per day, you don’t need to release very much insulin into your system, so your body burns any fat you eat as fuel, and if you need more, your fat cells freely release fat into your blood stream to be burned as fuel (since they are not getting the signal from insulin not to let any fat out of storage).

But when you eat a large amount of carbs — a hundred grams, two hundred grams, or more (most Westerners get about 300 grams a day) — your body releases insulin in huge amounts, which makes it almost impossible to burn fat… And makes it really easy to gain weight. Some people (like my husband Luke) don't gain weight, of course, even though they eat lots of carbs, but that is a topic for a future newsletter, as this one is already going to run over. I feel it is more important to first understand this basic biochemistry. This is why people lose weight so easily and quickly when they cut carbs: Because carbs increase insulin, which leads to storing fat and preventing fat from being burned. The reason most people will have some success in calorie counting is because the easiest place to cut calories is in the high carbohydrate foods and drinks – alcohol, soft drinks, bread, pasta, rice etc. But, usually there is a plateau phase, and then, once the calorie counting stops, those foods make their way back into the diet, and the fat storage around the middle starts to return. (i.e. – we put back on some if not all of what we originally lost on the starvation diet. And it is a starvation diet – trust me, I’ve been there, many times.)

Back to the calories in calories out myth: Weight Watchers and other groups are built around limiting calories in general, and yet another way some try to limit caloric intake is to eat very low fat. This way, when insulin is released, there isn't much fat around to store, and if you eat little enough, your fat cells have to release fat so you can survive (we NEED cholesterol for brain function). People obviously can lose weight this way. But it is difficult. It requires discipline. One of the reasons Weight Watchers is successful is the support they provide their dieters with (which they keep charging you for as long as you are in the program – It’s all about money, not health). People help each other stay on the program. It would be difficult to keep at it otherwise because it is so hard. Why is it so hard? Because you're eating carbs, which cause you to crave more carbs, and then you deliberately limit how much you eat. So you feel hungry. And anyone who has tried to eat less for a long time has discovered it is very difficult. It's like running uphill constantly. What you're eating is making you want to eat more, and then you make yourself eat less. It's tough. It can be done, but it's tough.

As anyone who has tried simply limiting calories or eating very little fat knows, it is very difficult to sustain. You can do it for a while, but then you can't stand it anymore and you give in and eat… a lot! You lose weight only temporarily because you can't keep it up for any length of time without a lot of support or self-discipline. It's too hard to sustain. And, as much as we might not like to hear it, whatever we do to lose weight has to be sustainable or we return to the diet that got us fat in the first place, and – lo and behold – the weight returns.

One of the reasons a low carb diet works is that protein and fat satisfy your hunger. When you eat protein and fat, you do not crave more protein or fat. If you had a huge plate of chicken, you would struggle to continue to eat it after you had enough. You would eat a certain amount and then you wouldn't want to eat any more. You don't need a cheering section to keep you from eating any more. You're done. You're satisfied.

With carbs, you can never get enough. You can be full, topped off, completely stuffed, and you could still go for some ice cream! Or in my case as ‘old Janah’… another piece of pizza, or an extra serve of pasta - I was a wheat addict. Which isn’t as funny as it sounds. Wheat has psychoactive qualities that are addictive. Why do you think it’s in almost every ‘created’ product on supermarket shelves? To keep you coming back and buying more! But essentially eating any carbs just makes you crave more carbs.

……Continued from clinic handout ……

Don't get me wrong: Limiting yourself to thirty grams of carbs a day is still difficult, but I have found it is so much easier than eating low fat or low calorie. Your tongue still wants carbs, sure, but the rest of your body feels fine. And after a while, even your tongue calms down — you aren't craving anything at all. And your fat cells steadily release their fuel to be burned. Instead of getting more difficult over time, low carb eating actually gets easier as the lust for carbs subsides.

 

We shouldn't really call low carb eating a "diet." You want to find a way to eat that you can maintain for your lifetime, not for a little while. And ideally it would be something you can do without having to rely on a tremendous amount of self-discipline, because it is likely you will sometimes falter. You can almost count on it. Face it, we're human. We weaken sometimes. Then you'll lose weight and gain it back, lose weight and gain it back. That's demoralizing and it's not healthy.

With Weight Watchers or another program that relies on emotional support to maintain, it will work, but you're still eating too many carbs to be good for your health. Again – something that I will discuss in a future newsletter.

Let's recap a little bit before we go on. Insulin has three effects you don't want if you are carrying extra kilos:

1. Converts sugar in the blood to fat in the cells – it tells the body to store all the fat it can while the sugar is available

2. Tells the cells not to burn any fat, since there are plenty of sugar molecules to burn (and they’re harmful, so we want to burn those first to get rid of them)

3. Makes you crave more carbs

This really should not be called a "low carb diet." It should be called a low blood sugar diet. All you're trying to do is keep your blood sugar low to keep your insulin production low. You could call it a high fat diet or a high protein diet or even a high fiber diet (if you're doing it right). But essentially, it is eating foods that keep your blood sugar low.

Remember – in the vast majority of people, fat doesn't cause your body to make insulin. Protein doesn't either. Only carbs do. (There is a genetic condition wherein a very small number of people will have an insulin reaction to fat, but it is really rare.)

When there is very little insulin, your body has to burn fat. That becomes its main fuel, and your body actually gets better at burning fat the more it has to do it (because your cells make more fat-burning enzymes and fewer sugar-burning enzymes).

If you want to lose weight quickly and keep it off, and also not hurt your health but actually improve your health, a low-blood sugar diet is the best way.

One of the most important factors about a low blood sugar diet is that you won't lose muscle. As long as you're getting enough protein, you could lose a hundred pounds, and you won't lose muscle. In fact, if you're exercising, this way of eating will make it easier to gain muscle. This is not true with programs like Weight Watchers. Yes, you can lose weight by eating less but half the weight you lose will be muscle, and that's not good. Not good for your vanity, or for preventing osteoporosis.

Most people have been eating so many carbs for so long, they can't imagine eating a low carb diet. But it's not as bad as you'd think and there are a lot of nice surprises. But the first couple days, sometimes weeks, are difficult. Then it gets easier. At first you'll crave carbs, of course. But if you eat all you want of low carb foods, after a few days, you'll stop eating so much and your weight will start dropping. Every once in a while you'll miss carbs, but as you get used to the new way of eating, you'll think about it less and less. Most of the time you'll be really content. Satisfied. Never hungry. And not nearly as obsessed with food as you used to be.

It’s a really nice feeling to eat 3 eggs for breakfast at 6:30 with some meat from last night, (or the amazing Porcetta available at the Adelaide Showground Farmers Markets on Sundays) with some avocado and mushrooms cooked up in coconut oil, then not think about food again till 2 or 3 in the afternoon. Then I may have a snack of some beef jerky, or some chorizo and a bit of cheese (although I am soon to cut out dairy for a trial run to see how my skin goes… there is still so much debate about dairy and I am sitting on the fence because I just love cheese and, at the moment it seems it’s a great source of energy for me – according to my blood sugar readings) or some nuts and seeds and salad with olive oil and lemon and mustard dressing, or even just a spoonful of coconut oil if I don’t really feel like eating. And that keeps me going till I get home and eat dinner at about 9pm… which is usually a nice juicy fatty grass fed steak with lots of leafy greens, or a chicken thigh, (skin on please) cooked in paprika and garlic with more leafy greens.

Because of the benefits of a low blood sugar diet, and because it is much easier to sustain for a long time, the low blood sugar diet completely crushes a high-carb diet in any head-to-head competition. Especially when you understand that it is safe to eat saturated fat in an environment low in sugar. A topic once again for another newsletter, or possibly a topic just for the website.

So, I know it’s been crazy, and thanks for keeping up. If you want to sum it up, the moral to the story is – Don’t eat processed rubbish, it’s full of hidden sugar and carbs! If you can’t work out what it is made of by simply looking at it – then it’s not a real food. I like to say; if the ingredients list has more than 3 commas, or has numbers, or words you cannot pronounce, then you don’t want it. And if the ingredients list has sugar or wheat or soy or corn in it, then its fake food and will be causing you harm – put it down and run!

On our website I will also put information contained in the hand out I have been thrusting upon anyone who asks. It is filled with links to all the websites I have found to be of great help whilst transitioning into this new world of nutrition and freedom from hunger.

What it really boils down to:

Avoid Wheat (modern wheat is TERRIBLE stuff – it raises blood sugar in a ridiculous way), and also, surprisingly, gluten free products (the starches they replace wheat with raise blood sugar even more than wheat, and that’s saying something!) For more on this, I highly recommend reading “Wheat Belly. Lose The Wheat, Lose The Weight And Find Your Path Back To Health” by William Davis M.D.

Avoid Processed foods, especially liquid carbohydrates (alcohol, fruit juice, soft drink) starchy carbohydrates and all sugars in obvious places and not so obvious places… Anything that has ingredients ending in “ose” - E.g. Sucrose, fructose, glucose, maltose, dextrose, lactose (yes, from dairy – this is my next step – I’m still a work in progress too) – there are many names for sugars, you should know them and read labels.

Buy good quality produce – the most expensive you can afford. Try to buy grass fed beef, it has good levels of Omega 3 and 9 fats, whereas grain fed beef has high omega 6 levels (a pro-inflammatory) and is likely on antibiotics as cattle are not meant to eat grains.

Eat lots of good fats (saturated fats are goodstick to naturally occurring fats– eggs, coconut oil, avocado oil, olive oil, plus the oils in nuts and meat).

Eat local, fresh salmon and tuna (not tinned).  Cook with coconut oil. Use olive oil on salads. Learn to love eggs. Buy organic, free range eggs if you can.

If you are looking to simply maintain health, then you can probably handle a carb meal a week, or a glass of fruit juice with your weekend bacon and eggs, or potato’s several nights a week. Eat dessert on the odd occasion. It isn’t a case of ‘dieting’ – its changing your lifestyle so that you can still enjoy your favourite foods, whilst still knowing how much you can get away with in terms of blood sugar rise, and what effects it is having on your body other than the obvious weight gain (or not so obvious weight gain for some).

There is a great variety of fresh organic produce sold at the Adelaide Showground Farmers Markets on Sundays.

Article written by Dr Janah James