How to Cook Healthy Foods
My patients ask me frequently, “How can I learn to cook healthy foods ?”
Well, here are a couple of resources for you that I have found to be very helpful.
For the best online information, log on to: http://whfoods.com/
They have tons of stuff, its free and they are not pushing any products. Just good, science based, healthy nutrition.
Locally, if you want help, I recommend KC Thorson. She cooks the healthy treats I serve in my office. She teaches cooking classes, prepares meals for people and has her own local cable TV show. Her web-site is : www.kcskafe.com
I know it is hard to change eating habits, I’ve had to do it myself. Keep trying ! Hopefully these resources will be helpful to you.
Paul Kramer DC
Chronic Pain and Omega 6 Fatty Acids
If you suffer from chronic pain, you may be surprised to learn that the types of oils you consume are making your pain worse. The biggest offender is the omega-6 type oil. These oils cause the body to become more inflamed. The inflammation not only causes pain, but a whole bunch of other nasty diseases.
Here is what the American Academy of Pain Management has to say:
“Changes in the modern diet are largely responsible for the increasing incidence of essential fatty acid (EFA) imbalances and deficiencies.”
“The ratio of omega-6 to omega-3 fats has changed dramatically due to the
widespread use of vegetable oils (mostly n-6 fats) in cooking and to the processing of oils to alter omega-3 fats to improve shelf life and eliminate their stronger taste (just think of the distinctive tastes of cod liver or flax oil these are high in omega-3).”
“Historical estimates place the ratio of omega-6 to omega-3 oils at nearly 1:1 for prehistoric humans.”
By the turn of the century (1900), the ratio had increased to about 4:1.
The current American ratio is about 25:1. (unbelieveable !!!)
“The sharp rise is due to increased vegetable oil consumption:
from 2 lb. per year in 1909 to 25 lb. per year in 1985!”
“Many of the chronic inflammatory conditions that accompany EFA imbalance are currently treated with symptom-specific pharmaceutical drugs such as steroids, prednisone, aspirin, and other nonsteroidal anti-inflammatory drugs (NSAIDs), sulfasalazine, and colchicine.”
“The problem with such drug therapies is that they prevent the formation of ‘good’ anti-inflammatory eicosanoids, or they shift the production of one type of eicosanoid to another.”
“For effective, long-term management, eicosanoid production should be modified through dietary changes (balancing dietary intake of specific fats) and controlling insulin levels in the circulation.”
“Maintaining a proper balance between the various families of dietary fats may be one of the most important preventative measures a person can take to reduce the likelihood of developing one of the chronic diseases of modern civilization, such as diabetes, heart disease, obesity, irritable bowel syndrome, and autoimmune disease.”
“And for patients who may already have one of these diseases, Essential Fatty Acid testing and therapy has been demonstrated to reduce both morbidity and mortality associated with these diseases.”
For more information on natural solutions to chronic pain log on to: www.stopyourfibronow.com or www.newbackpainreliefinfo.com
Information for this article was taken from:
American Academy of Pain Management
Weiner’s Pain Management
A Practical Guide for Clinicians
Seventh Edition, 2006, pp.584-585
Edited by Mark Boswell and B. Eliot Cole
Physician, Heal Thyself
I often tell patients that everything I tell you to do, I do, have done, or would do if I was in your situation.
I have had all the chiropractic procedures that I do with you, done to me. I do all the home instructions for sitting, sleeping and standing. I also take a lot of nutritional supplements.
Which brings me to my next topic. Over the last couple of months I wasn’t quite feeling myself. I just didn’t have my usual spark. So, I went and had some blood work done. (One of the advantages of being a doctor is you can order the tests yourself.)
Well, everything looked good except two tests. My hemoglobin A1C was slightly elevated, which means I’ve been eating a little too much sugar the last few months.
And, get this, my vitamin D level was a 29. It should be 40 minimum and probably 60 for optimum health. Yes me, Dr. Vitamin D who tells everyone to take it and get it tested and everything else. 29, that stinks !
So, out came the vitamin D drops and I’m taking 6000 iu’s a day for three months and I’ll test again. Also, I’ve been cutting the carbs down.
In the mean time, I feel a lot better. I have been sleeping better and I have better pep. So, I am very glad I took my own advice.
For more health information log on to www.painfree-greatposture.com.
Why Gluten Free?
Gluten Free is a nutritional buzz word that is floating around quite a bit lately. You can find these words more and more on the labels you see in the grocery store. But…what does it mean ? And, why are we seeing it more and more ?
Well…gluten is a substance found in grain especially wheat. But , it is also found in corn and some other grains. The problem is that many people are allergic to it. If you have blood type O you are genetically susceptible to reactions to it. But, other blood types can develop an allergy as well.
The allergic reactions can cause a wide range of symptoms. Headaches, stomach upset, stuffy nose, fatigue, constipation, diahhrea, anal bleeding, swelling of the joints, behavioral problems, depression and anxiety. Also, patients with fibromyalgia usually do better on a gluten free diet.
When I started practice 15 years ago, I used to suggest people who are having these problems to stop eating white flour. (bleached flour) The processed white flour concentrates the gluten and gives people stronger reactions to it. However, now thanks to wonders of genetic engineering (sarcasm)…we now have whole grain wheat that is just as high in gluten content if not higher.
The reason the gluten content has been made higher is because gluten is the substance that makes dough sticky. If you want to make a fluffy bread or gooey pastry or a cracker shaped like a fish, the gluten helps the dough or batter hold together. The higher the gluten content, the easier it is to make the wacky treats Americans love to eat and then wonder why they are getting sick.
Gluten is really common because it is present in so much of our food. Try finding a processed food that does not contain wheat or corn. Its tough.
The result is, lots of people are having gluten related health problems. Especially, kids who don’t have well developed intestinal linings. This can lead to the gluten getting into the blood stream undigested. Then you get some really bad problems. Lots of allergic reactions.
As a side note, if you have a child with behavioral problems, take him/her off wheat, milk and sugar for a month. At the end of the month, if you don’t have a different kid, let me know, it will be a first.
The good news is there are many products now available that are gluten free and easy to find. The grocery stores now carry them. Many times right next to the products you normally buy. Just a few years ago, it was really hard to find this stuff. And…when you did…the products tasted…really bad. But things have come a long way.
For more information on nutrition and health log on to www.painfree-greatposture.com
For more information on how I treat fibromyalgia log on to www.stopyourfibronow.com
Fibromyalgia: Dietary Guide
Fibromyalgia (FM) is a chronic condition affecting multiple body systems is not limited to any one aspect of health. Because of this, there is no ONE diet that works the same for all FM patients. Since most dietary guidelines that address FM are based on general healthy eating principles utilized for many conditions such as hypoglycemia, diabetes, food allergies, headaches, digestive disorders, and fatigue, let’s review some of the most popular and successful dietary approaches that have been reported regarding FM.
Basic Guidelines:
- Carbohydrates: AVOID all refined carbs (white flour products). Eat whole grain bread, oatmeal, granola, nuts. Avoid artificial sweeteners and limit sugar intake to a max. of 40g/2000 calories. Eat roughly 14 grams / 1000 calories consumed of soluble dietary fiber such as apples, oats, and legumes vs. insoluble fiber such as bran. Your total carb intake from all sources should be between 30-55% of your total calories.
- Fats: AVOID saturated fats (these clog up circulation, lead to inflammation and pain). That means <10% of total calories consumed, so limit or eliminate foods such as cheese, beef, milk, oils, ice cream, cakes, cookies, mayonnaise, margarine, chips and chicken skin. Eat mono- and poly-unsaturated fats and include regular amounts of omega 3-fats. Eat < 300mg/day of cholesterol; Try to avoid ALL trans fats such as cakes, cookies, crackers, pies, bread, margarine, fried potatoes, chips, shortening. Take omega 3 fatty acids like alpha-linolenic acid (ALA) as these help make other omega 3 fats like EPA and DHA, and are very helpful for the brain. ALA is found in flaxseed, linseed oil, or cod liver oil. Limit total fat intake to 20-35% of calories consumed.
- Protein: Go easy on red meat as they are high in saturated fat. Instead, eat more fish and vegetable protein (legumes and soybeans are great). When eating meat or poultry, remove all visible fat and skin before eating. Maintain protein at 20-40% of total caloric intake. AVOID: processed meats, especially salt-cured, smoked or nitrate-cured.
- Fruits & Vegetables: Whole fruits are superior to juices. Include blackberries, strawberries, raspberries, kiwis, peaches, mango, cantaloupe melon and apples. Some FM sufferers cannot tolerate citrus fruits but if you can, fruits like oranges and grapefruits are great. Vegetables are crucial. Good choices include carrots, squash, sweet potato, spinach, kale, collard greens, broccoli, cabbage, and Brussels sprouts. These foods reduce the risk of developing chronic diseases (diabetes, heart disease, stroke and cancers).
- Dairy Products: Choose organic varieties of milk. This also applies to yogurt and cheese.
- Healthy drinks: Drink 8 glasses of water a day or diluted fruit juices, or herbal teas. Drinking water helps flush out toxins. Avoid coffee, tea, and alcohol as these increase fatigue, increase muscle pain and interfere with normal sleeping patterns. Limit or eliminate alcohol.
- Healthy Snacks: Chopped vegetables, unsalted nuts and/or seeds; AVOID ALL commercial snack foods (except salt-free air-popped popcorn) as these are high in trans fats & salt. Avoid chocolate and candy.
- Junk Food: Regular consumption of this is BAD for FM patients due to the high levels of fat, sodium, calories and general lack of nutrition.
- Artificial Sweeteners: AVOID them! Examples: aspartame, NutraSweet, & saccharine.
- MSG: (monosodium glutamate (MSG) and Sodium (Salt) can aggravate FM!
- QUANTITY: Eat smaller light meals, especially in the evenings.
We recognize the importance of including chiropractic in your treatment planning and realize you have a choice of providers. If you, a friend or family member requires care for FM, we sincerely appreciate the trust and confidence shown by choosing our services and look forward in serving you and your family presently and, in the future.
YOU MAY BE A CANDIDATE FOR CHIROPRACTIC CARE FOR FIBROMYALGIA! FOR MORE INFORMATION ON HOW WE TREAT FIBROMYALGIA LOG ON TO : WWW.STOPYOURFIBRONOW.COM
Can Food Improve Your Mood?
Most of us underestimate how food can affect our moods. The brain reacts quickly to food- both good and bad- depending on what you feed it.
Although you may feel sugary candy gives you an energy boost, you expose yourself to erratic fluctuations in your blood sugar levels. After the “sugar rush” effect wears off, your mood gets bad. (This can make you want to eat more and more sugar !)
Caffeine is not much better, as it eventually makes you feel jittery and anxious. A better approach is to feed your brain the right nutrients so you can expect good moods to consistently dominate over bad moods.
Eating right does take some time and planning. Unfortunately, in our rushed, stress-filled lives, we frequently turn to quick fixes like fast food. But these quickie meals are often nutrient deficient and heavy with ingredients that make you feel sluggish.
Select carbohydrates like fruits and whole grain products. Fruits that are lower in sugar are the best option; these include berries, apple and kiwi. If you’re not able to get these fresh or in season, choose frozen fruit. (canned fruit usually has sugary syrup in it) And, choose whole grain breads over highly-refined baked products.
Vegetables that are low in starch and high in fiber are excellent sources of brain nutrients. Try spinach, kale, tomatoes, asparagus, cucumber, carrots and cauliflower. Fresh vegetables are better than frozen, but frozen is better than canned.
When cooking food, opt for olive oil or macadamia nut oil. Stress can cause inflammation in your body. The inflammation affects how your brain functions, making you more prone to anxiety and depression. These oils are filled with oleic acids which are anti-inflammatory compounds.
And, don’t forget to drink plenty of water. Keeping your body well hydrated keeps you from feeling tired and irritable.
If you suffer from low moods look closely at your diet. If you are being treated for anxiety, depression or bipolar disorder it is especially important for you to follow and good consistent diet. You will be surprised at how good you can feel.
For more information on nutrition and a variety of other topics log on to my web-site www.painfree-greatposture.com.
Health is a Choice
They say that 70% of killer diseases like heart disease, cancer, obesity, stroke, and diabetes, are diseases of excess. They are the manifestation of poor lifestyle choices such as smoking, drinking, bad food choices, stress and lack of exercise.
In fact, I remember reading about a study done where they polled a large group of random people (off the street) and asked them…Tell us 3 things that you could change about your lifestyle right now that would extend your lifespan? These were the top 3 answers.
- Eat better, more vegetables, less fat and processed foods.
- Lose weight/Exercise more.
- Stop smoking or drinking.
People are smart, but we can also be lazy and indulge too much in things that taste and feel good.
And the problem with these lifestyle temptations, is they do their damage slowly, and for the most part silently. After-all…the first symptom of heart disease 2/3 of the time is a heart attack, many of those fatal.
So…while health is not a mystery, since most of us know what we should be doing to stay healthy…the mystery is why we don’t do it.
I think it’s because we think we can get away with it. We think…I’m young…I can change my bad habits before it gets too late…then get healthy. Meanwhile…time goes on and nothing happens (and years pass) to you even though you are drinking, smoking, and eating garbage…you get a sense of false security…then BOOM.
Did you hear…Betty was stricken by cancer…like she was hit by a car and had nothing to do with it.
But the thing is…a healthy lifestyle pays dividends now (and later).
You feel better about yourself when you are healthy. You look better. Your body functions better. You sleep better. It gives you a lot more options when it comes to expressing life. And you can do it for longer.
So listen to yourself…because you are right…Health is choice.
To schedule an appointment with Dr. Paul Kramer call Jennifer at 262-251-8306.
Dr. Kramer on “What’s Cookin”
Last month I was on the local TV show called What’s Cookin’ with KC Thorson. She interviewed me about nutrition. It was a great little discussion filled with lots of information.
My son’s cub scout troop was there to watch and they had a blast sitting in the audience with big head phones on.
We talked about a variety of hot topics in nutrition and then KC made an excellent pizza.
To check it out, log on here!
Can Dizziness And Vertigo Be Caused By Dehydration?
Yes, dizziness and vertigo can be caused by dehydration. Your brain is made mostly of water. Your body is made mostly of water for that matter. When you don’t get enough water, it can alter brain and nerve function and sign of this happening is dizziness.
How do you know if you are dehydrated? Well, if you drink less than 64 oz. (2 liters) of water a day, you are dehydrated. 64 oz. of water is one half a gallon. That’s water. Not, juice, soda, coffee, milk, beer, tea or soup. Water. If you don’t drink enough water, your body can extract water from these drinks in order to save your life. But, in the long run, you will never get enough water to get you out of a dehydrated state. And, you will start to get symptoms.
If you exercise or work and sweat a lot, you will need even more water. In that case, take your body weight, divide it by two and that is the number of ounces of water you will need 
every day. For example, I am 180 pounds, so I need 90 ounces of water a day, because I do work out and sweat.
Many people say to me “Well, I don’t feel thirsty, how can I be dehydrated ?” And, it can be kind of confusing. You see, when you have been dehydrated for a long time, your thirst mechanism shuts down. You don’t feel thirsty until your mouth is actually dry. It’s a strange phenomenon, but if you start drinking water regularly, your thirst mechanism comes back.
Drinking enough water is part of the treatment regimen I prescribe for dizziness and vertigo. If you suffer from one of these ailments, you should definitely try drinking more water. If that doesn’t take it away completely, the answer may be elsewhere and you may need a combination of therapies to get relief.
To find out more about how I treat dizziness and vertigo log on to www.stopvertigonow.com. Or call Jennifer at 262-251-8306 to schedule a free no obligation consultation where we can go over your situation and see if I can help.
Solutions to Chronic Pain As Seen On What’s Cookin’?
I had the great pleasure of being on a local cable TV cooking show called “What’s Cookin’ ?”.
The show is hosted by KC Thorson who also teaches organic cooking classes and sells different tasty and healthy food items.
The show is about the health benefits of fish. I talk about the high amounts of vitamin D and omega-3 fatty acids in salmon and other fatty fish. This show may be of interest to you, because fibromyalgia, endometriosis, arthritis, degenerative discs and chronic fatigue are related to lack of Vitamin D and Omega-3 fatty acids in the diet.
At the end KC cooks some salmon in mustard/tamari sauce. The fish is excellent!! You’ll see me continuing to nibble on it while KC is talking at the end
of the show! 
You can see the show on the web at the following links:
http://fallscable-wi.pegcentral.com/player.php?video=d14c5730b1795f6e4e2c8a
http://fallscable-wi.pegcentral.com/player.php?video=d14c5730b179
www.fallscableaccess.com
So check it out. I had fun doing it and I think you’ll enjoy watching it.
If you are suffering from chronic pain, good nutrition is the foundation you will need to feel better. However, you will need assistance from a physician that knows what you will need to eat and how to supplement safely and effectively.
For help on this, call Jennifer or Leah at 262-251-8306 and they can set up a free consultation when we can go over your health status and see if I can help.
If you have fibromyalgia go to www.stopyourfibronow.com for important information that can help you get better.
