Foods high in carbohydrates include breads, pastas, beans, potatoes, bran, rice and cereals. Most of these foods are also high in starch. Charbohydrates are not essential nutrients because the body can obtain it's energy from protein and fats, but they are a simple form of energy.

So why are refined carbohydrates bad for you?

When carbohydrates are refined, nearly all of the vitamins, minerals and fiber are removed leaving only calories. Certain products like flour and sugars are refined, then enriched, meaning about 33 nutrients are removed and enriching adds four to six nutrients back into the product. I used to work at a bread factory going through college and can personally attest to that fact.

By consuming a large amount of refined carbohydrates, we are eating nutrient deficient foods and gaining calories. We fill up our stomachs as we starve our bodies nutritionally.

Sugar statistics which are referenced in the Journal of Clinical Nutrition, Scientific American and the Lancet are:

1) Sugar can suppress your immune system and impair your defenses against infectious diseases, 2) Sugar causes chromium and copper deficiencies and interferes with the absorbtion of calcium and magnesium. 3) Sugar causes a loss of tissue elasticity and function. 4) Sugar can lower vitamin E levels. 5) Sugar can interfere with your absorbtion of protein, 6) Sugar can change the way proteins act in your body. 7) Sugar can make your tendons more brittle. 8) Sugar can cause headaches including migraines. 9) Sugar can alter brain waves which can affect your ability to think clearly. 10) Sugar can cause depression.

So how do you determine if something is a refined carbohydrate?

Look at the ingredients on the label. The ingredients are listed by weight. The higher the weight, the closer to the first ingredient on the list.Words like wheat flour ( as opposed to whole wheat flour), corn syrup, high fructose corn syrup and sugar are the most common. These products are typically high in calories and very low in nutrients.

Like exercise, it is the consistency of life style the 365 days of the year that make the difference.

Our office is certified in First Line Therapy which focuses on life style changes and medical foods to improve body composition. Start the year off right and give one of our certified lifestyle educators a call to get you on the road to better health.

Dr. Richard Haas

You may have heard the phrase glycemic index on foods and weight loss programs. Glycemic index is the rate which the food breaks down into glucose in your system. This is important because a high rise in blood glucose triggers the insulin to rise which carries the glucose into the cells of the body. When the insulin response becomes too frequent due to continuous high glycemic food intake, the cells of your body build up a resistance to insulin. This is called insulin resistance which can lead to Type 2 Diabetes. Obesity and cardiovascular disease can be the end result. High glycemic foods also cause a craving for more food. This can lead to excess body fat and weight gain.

Generally, low glycemic foods are healthier because they are whole foods like vegetables and fruits with higher fiber content. This allows the body to digest the food slower which helps you feel more satisfied. These foods break down the sugar slower which makes your system function better with smaller blood sugar swings.

Food combining can help reduce the rate at which glucose is make. By adding a low glycemic food to a high glycemic food you now have a medium glycemic food which is less stressful to your system.

You can Google glycemic foods to get an idea of the foods that would best suit your needs. Remember proper portion sizes this holliday season.

Dr. Rick

Tips for Shoveling and Avoiding Injury

By Dr. David Haas, D.C.

Tip #1  If you experience pain or shortness of breath stop immediately and seek assistance.

Tip #2  Choose a shovel that’s right for you. The shovel should be chest high with a rocker bottom.

Tip #3  If possible, push the snow and try not to lift it.

Tip #4  Stretch before and after you shovel.

Tip #5  When you grip the shovel, make sure your hands are at least shoulder width apart and your feet are shoulder width apart.

Tip #6  Technique

As you lift with the shovel, tighten your abdominal muscles and don’t hold you breath.

Always bend using the knees and not the back or torso.

Watch out for ice patches and uneven surfaces.

Avoid falls by wearing shoes/boots with slip resistant soles.

Tip #7  Never throw the snow over your shoulder. It is best to throw it at a 45 degree angle.

Tip #8  Remember wet snow can be very heavy. Try shoveling right after it snows.

Tip #9  Pace yourself by taking frequent breaks to gently stretch you back, arms, and legs.

Tip #10  Consider possibly hiring it done or buying a snow blower. If used correctly a snow blower can reduce the amount of strain placed on the spine versus shoveling by hand.

Tip #11  If the streets are slick, wear flat bottom shoes with a good grip on them.

Tip #12  While walking, keep a shoulder width stance and keep your hands out of your pockets.

By following these simple tips, you are far less likely to be injured while shoveling snow. However, shoveling can place excessive stress on the spine. If your ache or pain lasts for more than a day, it is a good idea to have it checked out by a chiropractor, as it is probably more than a simple muscle strain. Vertebral disc damage and low back sprain/strain are an unfortunate risk of any activity such as this.

If you have questions, please go to www.haaswellness.com to email Dr. Haas.