Have a Keto Halloween

Keto HalloweenWhile we at Functional Endocrinology of Ohio are not typically into diet fads, members of our office have recently adopted a very effective eating plan – The Ketogenic Diet.

A ketogenic diet is a low-carb, high-fat eating plan designed to encourage the body to burn fat for energy and not carbohydrates. This is a powerful weight management strategy and provides several other known health benefits. This diet has demonstrated effectiveness as an adjunct treatment approach in managing a number of health-care conditions, including:

When the body uses fat for fuel, the liver produces ketone bodies. Ketone bodies burn fat more efficiently than carbohydrates. By eating this way, you create an environment where most of the body’s energy comes from ketone bodies in the blood, rather than glucose.   It becomes easy to use your fat stores to burn them off. This is obviously great if you’re trying to lose weight, but there are also other less obvious benefits like, such as less hunger and a steady supply of energy throughout the day and into the evening.

So, the question then is what should I put into my body to allow it to enter Ketosis? Generally speaking, one should adhere to the following macro-nutrient ratios:

  • High Fat – 60%-80% of total calories from fat.
  • Moderate Protein – 15%-35% of total calories from protein.
  • Low Carbohydrate – 5% or less of total calories from carbohydrates.

Eating according to this macro-nutrient breakdown will allow you to deplete your body of glucose and force it to start breaking down ketone bodies. While the guidelines outlined in this diet plan might seem challenging or intimidating to readers, it’s actually quite simple once you get the hang of it.

Another important part of ketogenic dieting is the concept of net carbs. This calculation is as follows: (Net carbs = Total carbohydrates – Fiber). For example, a medium-sized zucchini has about 6g of total carbs and 2g of fiber. That means that a medium zucchini has 4g of net carbs. Ideally, you should shoot for somewhere around 20g of net carbs/day when starting out.

If you’re looking to clean up your diet, or for an effective way to manage your weight long-term, this strategy might be for you. As always, you should consult a health-care practitioner before beginning any diet program. For many, this diet may not be appropriate and you should make sure you meet the right health criteria before starting.  Also worth noting is that weight loss is not the end-all-be-all marker of overall health. It’s still very important to make sure your body is getting the right nutrients that it needs to work, which it might not be getting just through diet alone.

In the spirit of October, here’s a link to a great holiday keto-friendly Pumpkin Pie Cheesecake worth giving a try this season.   Pumpkin Pie Cheesecake

Dr. Joseph Little, D.C.
October 18, 2017

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. David Hardy, Dr. Joseph Little, Chiropractic Physicians

To schedule an appointment, click here.

How Much Sleep Do You REALLY Need?

How Many ZZZZZs Do You Need To Be Healthy?

Ahhhh, nothing better than a good night of sleep. I am one of those people who knows I need a least 8 hours. I’ve been that way since I was a child. My parents have always said I never needed a bedtime because I would just go to bed when I was tired.

But do you really need 8 hours like they say? I went out and did some research to find out….

Here’s what I found out: [1]

Sleep is an important function for many reasons. When you sleep, your brain signals your body to release hormones and compounds that help:

  • decrease risk for health conditions
  • manage your hunger levels
  • maintain your immune system
  • retain memory

Researchers in the United Kingdom and Italy analyzed data from 16 separate studies conducted over 25 years, covering more than 1.3 million people and more than 100,000 deaths. They published their findings in the journal Sleep. Those who generally slept for less than six hours a night were 12 percent more likely to experience a premature death. People who slept more than eight to nine hours per night had an even higher risk, at 30 percent.

Researchers also found that people who reduced their sleep time from seven hours to five hours or less had 1.7 times the risk of death from all causes.

People who are sleep-deprived:

  • have a harder time receiving information due to the brain’s overworked neurons
  • may interpret events differently
  • tend to have impaired judgment
  • lose their ability to access previous information

It’s important to get seven to eight hours of sleep so that you can experience all the sleep stages. No one stage is responsible for memory and learning. Two stages (rapid eye movement and slow wave sleep) contribute to:

  • creative thinking
  • procedural memory
  • long-term memories
  • memory processing

I know it’s hard to make sleep one of your top priorities. We all have such busy lives and we let our phones and TV’s keep us up, which then makes it tougher for us to fall asleep.

We need to keep sleep our top priority [2]:

“Sleep helps heal and repair our heart and blood vessels, and thus sleep deficiency can lead to an increased risk of heart disease, high blood pressure, diabetes, and stroke. Over time, lack of sleep can lead to obesity. During our sleep, the body helps maintain and balance our hormones. If we don’t get enough sleep hormones like ghrelin (signals hunger) and leptin (signals satiety) become imbalanced. Ghrelin increases and leptin decreases. In addition, sleep also affects how our bodies react to insulin, the hormone that controls our blood glucose (sugar). Lack of sleep is linked to high blood sugar. Our sensitivity to insulin greatly decreases with inadequate sleep. In addition, sleep aids healthy growth and development. Human growth hormone is excreted during sleep, and research suggests that it’s during REM (Rapid Eye Movement) sleep that the body is able to: restore organs, bones, and tissue; replenish immune cells, and circulate human growth hormone for strong muscles and bones.”

TIPS FOR GETTING ADEQUATE SLEEP

  1. Download filters for your phone and/or laptop (check out lux) to reduce blue light and power electronics down 1 hour before bed
  2. Try a meditation app (check out Calm, Headspace, or the Mindfulness App)
  3. Use Low Blue Lights glasses, lighting, and filters in your home
  4. Stick to a sleep schedule – try to sleep and wake at consistent times
  5. Reduce or eliminate caffeine, nicotine, and alcohol before sleep
  6. Include physical activity in your daily routine (limit within 2 hours of bedtime)
  7. Increase bright light exposure during the day – natural sunlight during the day helps keep our circadian rhythm healthy
  8. Decrease the temperature of your bedroom slightly
  9. Relax and clear your mind in the evening – try reading, journaling, stretching, or prayer

Personally, I’ve started to listen to an audiobook or podcast. Something easy and relaxing will whisk me off to sleep quickly. I’m usually asleep within 15 minutes of when I lay my head down on my pillow.

Nancy Boardman
October 4, 2017

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. David Hardy, Dr. Joseph Little, Chiropractic Physicians

To schedule an appointment, click here.

[1] http://www.healthline.com/health/science-sleep-why-you-need-7-8-hours-night#overview1
[2] https://www.hitenutrition.com/blog/2017/7/10/why-you-should-make-sleep-a-top-priority

 

5 Tips for Pow-Wow Happiness

5 TIPS FOR POW WOW HAPPINESS | Functional Endocrinology of Ohio

Get busy being happy, or get out of the way.

I recently attended an Indian Pow Wow and while browsing through the arts and crafts I came across a burden basket, which is a combination of a dream catcher and a basket intertwined with decorations of different colored beads and a variety of feathers.   The Cherokee people believe you should not bring your burdens into their homes and while you are a guest you are at ease and carefree.  The basket hangs on the front door and your guest would symbolically place their burdens aside and enjoy the warm spirit that their host had to offer while visiting with them.   It is small reminders that help set the tone for me sometimes and I hope by sharing this short story it will do the same for you.

People study the science of happiness and share it in a variety of blogs and studies published on the Internet.  Trained professionals like psychologists and life coaches dedicate their lives to making people achieve a greater state of happiness.  The brain is an amazing organ that can bring us great joy and laughter into our lives or also create great sorrow and tears.  The universal hope is that we can all achieve a greater state of inner peace and we all have our own quirky little ways of doing so.  I have outlined 5 basic reminders of things to help with putting your mind and body at ease as another constant reminder that we were designed to be happy.

Continue reading 5 Tips for Pow-Wow Happiness