Be Healthy. For Life.

Biles Family Chiropractic

Nutrition Class January 31, 2009

Filed under: nutrition — Chris Biles @ 8:58 pm
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I’d like to thank everyone who has been attending our current four-week nutrition class at BFC. We’ve covered a lotof stuff so far in the first 3 weeks. I thought it would be a good idea to recap some of the main points for you guys and anyone else checking this blog out. Here we go:

The “battle of the bulge” AKA the obesity epidemic in the US is a battle that we’re handily losing. The number of adults considered obese has more than doubled in the last 30 years. The problem with this is that we’re seeing diseases like diabetes and heart problems that typically have shown up later in life are affecting younger and younger generations. Definitely not a good trend.

So if we’re all trying to eat less fat and less calories overall, then why are we still gaining weight?

Maybe some of our formed beliefs and opinions about food and weight loss are incorrect. What? Nooo! We know what’s best to lose weight, right?
Fat makes you fat.
Soy is a health food.
Cholesterol cause heart problems.
Low calorie/ no calorie foods blast fat right off.
The experts are telling us this and we can believe what they say, right? Umm, they haven’t been wrong before, have they?
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Maybe the so-called experts have missed the boat on this one. Maybe we need to radically change our eating habits in order to radically change our waistlines and our health. Here’s the first step:

Decrease CARBOHYDRATES

Carbs range from simple to complex but ultimately your body breaks all carbohydrates down to glucose. It uses glucose as a cheap and easy energy source. The cells (mainly muscle and liver cells) transform glucose into a bigger molecule called glycogen that serves as an energy reserve when the body needs more glucose. Muscle glycogen is used by the muscle cells but liver glycogen can be used by other organs. So far so good.

The problem comes in when we have chronically elevated insulin levels due to excess carbohydrate intake. Insulin is a storage hormone that is secreted by the pancreas to allow cells of the body to take in glucose from the blood. Insulin is also a storage hormone for fat and inhibits fat mobilization (use) from fat cells.

Bottom line: Carbohydrate drives insulin drives fat. (Good Calories, Bad Calories-Gary Taubes 2007)

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So how many calories from carbs do we need in our diet? Would you believe zero? That’s right! Carbohydrates are not an essential nutrient for the body. Now don’t get me wrong, fruits and vegetables provide wonderful vitamins and minerals that are essential for the body, but carbs themselves are not necessary. Here’s the rub- the same guy or gal who would tell you they can’t live without carbs are the same ones eating bread and sweets instead of fruits and veggies. Making better carb choices will have a huge impact on your waist and ultimately your health.

Here’s the plan:

Mark Sisson who posts Mark’s Daily Apple has a lot to say about nutrition. His Definitive Guide to the Primal Eating Plan outlines carbohydrate intake for individuals who want to- maintain body composition, lose weight, or are highly active. Here it is in a nutshell:

  • If you are at ideal body composition now, 100-150 grams of carbohydrate per day is enough to keep you out of ketosis (and ketosis is NOT a bad thing) but away from storing excess as fat if you are the least bit active.
  • If you are looking to lose body fat, keeping carbs under 80 grams per day will help immensely in lowering insulin and taking fat out of storage.
  • If you are training hard for long periods of time, you should add more carbs (about 100 grams extra per day for every hour of training).
 

Primal Energy Bar Recipe: January 28, 2009

Filed under: Recipes — Chris Biles @ 5:28 pm

dsc00007We made these energy bars from Mark’s Daily Apple this past weekend. They were relatively easy and tasted great! Way better than tons of other bars I’ve had. We added dried cherries instead of cranberries but otherwise followed the recipe below.

Ingredients:

1/2 cup slivered almonds
1/2 cup pecans
1/4 cup unsweetened shredded coconut

1/4 cup almond butter (although cashew, hazelnut, walnut and even pumpkin butters will work well too!)
1/4 cup coconut oil (check your local health food store)

1/4 cup almond meal (simply pulse approximately 1/4 cup of almonds until it creates a coarse flour)
1 1/2 tsp pure vanilla extract
1/2 tsp of raw honey (although, this is really kind of optional because the egg will help hold the mixture together)
1/2 cup unsweetened whey protein powder (or 60g)
1 large egg
1/2 teaspoon sea salt
1/2 cup dried cranberries or blueberries
1/4 cup unsweetened coconut to sprinkle on top

Method:

  1. On a cookie sheet, toast nuts and shredded coconut until golden brown. In order for them to cook evenly, you need to shake up the tray at least once during cooking…trust us!
  2. Once toasted, pour mixture into a food processor and pulse until nuts are chopped and the mixture becomes coarsely ground (sort of the consistency of bread crumbs).
  3. In a mixing bowl, melt coconut oil and almond butter (about 30 seconds). Remove from microwave and stir until smooth.
  4. Add vanilla extract, honey and sea salt. Mix thoroughly.
  5. Fold in nut mixture, almond meal and protein powder until mixed thoroughly.
  6. Add whole egg and mix thoroughly.
  7. Fold in blueberries/cranberries.
  8. Press mixture into an 8 by 8 loaf pan (a modification that we made to keep everything crisper and help the bars to hold together).
  9. Cook in a preheated oven at 325 degrees for 10 minutes.
  10. Remove from oven, sprinkle a ¼ cup of shredded coconut on top and place under broiler until top begins to brown.
  11. Let cool for 10-15 minutes. Cut into 12 pieces/bars.
  12. Enjoy or stack on wax paper/parchment and store in an airtight container.

Note: You can also add dark chocolate chips instead of the cranberries/blueberries (available at Whole Foods or health food store). If you add the chips while the mixing bowl is warm (from the coconut oil/almond butter mixture), they will melt into the mixture and you will have yourself a chocolate primal bar. Alternatively, you can just let the mix cool, then add the chips, then refrigerate the pan to get chocolate chip primal bars. The bars stick together pretty well without being cooked.

Nutrition Information:

Nutrition for 1/12 of the batch. Nutritional breakdown courtesy of FitDay.com:

Calories: 184

Fat: 15.4 grams

Carbohydrates: 6.4 grams

Protein: 7.5 grams

And, for those of you who feared they would eat the whole pan… the total nutritional breakdown for the whole darn lot!

Calories: 2,206

Fat: 184.3 grams

Carbohydrates: 77.2 grams

Protein: 90.1 grams

That’s 1659 calories from fat, 309 calories from carbs and 360 calories from protein. Or 72% fat, 14% carbs and 16% protein.

 

Easy Focaccia Bread January 27, 2009

Filed under: Recipes — Chris Biles @ 11:56 pm

Here’s a great alternative to store-bought, preservative-laden bread for your family. King Arthur Flour has unbleached flour that is a much better choice if you must have your bread fix. Enjoy!

INGREDIENTS

3 CUPS ALL PURPOSE FLOUR (KING ARTHUR FLOUR)

2 TEASPOONS INSTANT YEAST

1 ¼ TEASPOON SALT

2 TABLESPOONS OLIVE OIL

1 ½ CUPS WARM WATER

1 TEASPOON BAKING POWDER

INSTRUCTIONS

Combine all ingredients and beat for five minutes with an electric mixer set at medium speed or knead by hand. Let mixture sit at room temperature, covered, for 1 hour. (If using quick rise yeast, let sit for 10 minutes).

Scoop the sticky dough/batter into a lightly greased pan. Cover the pan and let the dough rise for an hour, until it looks bubbly and has slightly doubled.

Bake the focaccia in a preheated 400 degree over for 25 minutes until it’s golden brown. Sprinkle is with freshly grated parmesan cheese, coarse salt, and/or fresh rosemary about five minutes before the end of baking time, if desired. Remove the bread from the oven, remove it from the pan, and let it cool on a wire rack.

Serving size 1 square about 4 ½ inches:

240 calories

42 g complex carbohydrates

6 g protein

2 g dietary fiber

5 g fat

For more recipes, check out www.kingarthurflour.com/recipes.

 

 

Howdy!

Filed under: 1 — Chris Biles @ 11:18 pm

hello

Well, we finally got this thing started up! This site is dedicated to all things health- physical, spiritual and mental. Our goal will be to provide a resource for you to turn to for these needs.

Here’s some background on us- Dr. Laura went to Texas A&M (insert joke here) and received her BS in biomedical science. She then pursued her doctorate of chiropractic at Parker College of Chiropractic in Dallas. She is now the owner and operator of Biles Family Chiropractic and is in the final testing for her pediatric chiropractic certification. Dr. Chris did his undergraduate work at Texas Tech and then received his BS in anatomy and doctorate of chiropractic at Parker. Dr. Chris works for AIRROSTI rehab and provides relief for soft tissue injuries at USMD hospital in South Arlington.

The passions and pursuits we’ve had in our lives have been many and varied- from marathons and adventure races to ballet (not Dr. Chris) and soccer. These endeavors along with our careers in healthcare, have had us on a continual search for ways to stay healthy, pain and injury-free, and at peak performance. On this site, we’ll share what works for us, what we do and give you information to make a decision for yourself. Our desire for you is to…

Be Healthy. For Life.