Hale Chiropractic
Offering affordable care for optimal health
Offering affordable care for optimal health
65 S. 4th St.
Columbus, OH 43215
(614) 579-6343
Columbus, OH 43215
(614) 579-6343
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| James R. Hale, Jr., DC Chiropractor |
Dr. Jim Hale is a Columbus chiropractor who has been in practice for 7 years. A graduate of New York Chiropractic College he specializes in osseous adjusting for wellness care. He uses
some myofascial and massage techniques to maintain the adjustment an allow the innate intelligence of the body function optimally to obtain optimal health.
some myofascial and massage techniques to maintain the adjustment an allow the innate intelligence of the body function optimally to obtain optimal health.
Nutrition and food
Proper nutrition involves eating a healthy diet full of fresh fruits and
vegetables, whole grains and unprocessed meats. Your body needs a
balance of protein, fat and carbohydrates for energy and growth. In
addition, there are a large number of essential vitamins, minerals and
micronutrients your body needs that come from eating different
varieties and types of foods. It sounds like it should be easy, but with
the amount of processed and refined foods out there, it is becoming
more difficult to make healthy choices without some guidance. There
are many good diet plans out there but what must be remembered is
that they should be used to jump-start healthier eating habits not
merely for quick weight-loss. The ultimate goal should be a healthier
you, not the temporary loss of a few pounds.
Diet plans which involve simply eating one or two foods while starving
yourself of all else are the least helpful in this aspect. They may help
you to lose a lot of weight quickly by inducing starvation while keeping
you sated but they don't teach proper eating habits. In addition, your
body misses out on the necessary vitamins and minerals for proper
health. The ultimate goal is to teach yourself good eating habits so
you can have the occasional treat without completely unbalancing you
body's chemistry.
Other diets may restrict the intake of fats under the assumption that fat
makes you gain weight. While it is true that fat has more calories per
gram than both protein and carbohydrates, fats serve an important
purpose in your body. They are use as a storehouse of energy to be
used when instant energy isn't available and are also used as building
blocks for cholesterol and many hormones. Diets that try to eliminate
as much fat intake as possible are removing necessary fats as well as
the unnecessary ones. A more appropriate method is to limit the
intake of harmful fats, while maintaining essential fats in the diet.
There are several different kinds of fat which vary in quality and
effectiveness in your body, unsaturated (polyunsaturated &
monounsaturated) fats, saturated fats and trans-fats. Unsaturated fats
are the easiest for your body to break down and utilize fully. These
include the omega-3 and omega-6 fatty acids that you hear so much
about. They have been shown to actually increase the levels of HDL
(High density lipoproteins, sometimes referred to as "good"
cholesterol) which can decrease the risk of atherosclerosis. They are
found in fish, nuts, seeds, and vegetable oils. Saturated fats are not as
easily broken down completely in your body and can lead to buildup of
higher levels of LDLs (Low density lipoproteins, often referred to as
"bad" cholesterol) leading to clogged arteries increasing risk of heart
disease and stroke. These are primarily animal fats, found in meats
and lard. Even worse are trans-fat which is unsaturated fat which has
undergone a chemical process to hydrogenate it to make it solid but
still soft. These are not easily metabolized by your body at all. They
have been shown to cause an increase in LDL, a decrease in HDL and
can contribute to coronary disease and type II diabetes. There are
some sources of trans fats found in nature (lamb, beef, deer, buffalo,
pomegranates, cabbage, peas) but these are minimal compared to
that found in margarine, shortening, commercially baked goods, snack
chips and frying oil.
A common fad today is diets which restrict carbohydrate intake. As
carbohydrates are a good source of energy this eventually puts your
body into a state of starvation. During starvation your body starts to
breakdown the easy stores of energy first - proteins, which are found
in large quantities in muscle tissue. If you are not constantly exercising
and using those muscles, your body will take the easy way out and
break down the proteins found there before working on fat stores.
Your brain is capable using only 2 sources of energy for fuel, glucose
& ketone bodies. Your body creates ketone bodies after breaking
down proteins when there isn't enough glucose circulating. There has
been shown to be a decrease in cognition with low carb diets,
presumably because glucose functions as a better fuel source. During
starvation, your body uses the proteins it has broken down to create
ketone bodies for this fuel. Although there have been no studies
linking a low carbohydrate diet to Alzeheimer's there is significant data
linking a decrease in glucose over an extended period of time is a
trigger for some forms of the disease.
As with fats there are both good and bad carbohydrates. Some
carbohydrates are so refined and broken down that they shock your
body into using them as soon as they are eaten. If your energy needs
aren't high enough at that point in time, your body processes them and
stores them in a form they can be used later. These are sugars, high
fructose corn syrup and refined "white" grains (i.e. white flour, white
rice). They should be minimized in your diet as they have been linked
to diabetes, heart & kidney diseases, poor digestion and obesity to
name a few. In addition sugar has been shown to suppress the
immune system. A better choice is to consume more foods high in
dietary fiber. These foods tend to be lower in calories as the fiber
cannot be broken down, allowing the sensation of feeling full much
sooner. A high fiber diet has also been shown to lower the risk of
Type 2 diabetes, lower LDL levels, reduce inflammatory bowel
diseases, reduce hypertension and reduce the incidence of some
cancers of the breast and colon. This will help to avoid the tiredness
and lethargy often felt after a meal high in refined carbohydrates.
These foods are typically unrefined carbohydrates, such as whole
grains, dried beans, some fruits and vegetables.
Proper nutrition involves eating a healthy diet full of fresh fruits and
vegetables, whole grains and unprocessed meats. Your body needs a
balance of protein, fat and carbohydrates for energy and growth. In
addition, there are a large number of essential vitamins, minerals and
micronutrients your body needs that come from eating different
varieties and types of foods. It sounds like it should be easy, but with
the amount of processed and refined foods out there, it is becoming
more difficult to make healthy choices without some guidance. There
are many good diet plans out there but what must be remembered is
that they should be used to jump-start healthier eating habits not
merely for quick weight-loss. The ultimate goal should be a healthier
you, not the temporary loss of a few pounds.
Diet plans which involve simply eating one or two foods while starving
yourself of all else are the least helpful in this aspect. They may help
you to lose a lot of weight quickly by inducing starvation while keeping
you sated but they don't teach proper eating habits. In addition, your
body misses out on the necessary vitamins and minerals for proper
health. The ultimate goal is to teach yourself good eating habits so
you can have the occasional treat without completely unbalancing you
body's chemistry.
Other diets may restrict the intake of fats under the assumption that fat
makes you gain weight. While it is true that fat has more calories per
gram than both protein and carbohydrates, fats serve an important
purpose in your body. They are use as a storehouse of energy to be
used when instant energy isn't available and are also used as building
blocks for cholesterol and many hormones. Diets that try to eliminate
as much fat intake as possible are removing necessary fats as well as
the unnecessary ones. A more appropriate method is to limit the
intake of harmful fats, while maintaining essential fats in the diet.
There are several different kinds of fat which vary in quality and
effectiveness in your body, unsaturated (polyunsaturated &
monounsaturated) fats, saturated fats and trans-fats. Unsaturated fats
are the easiest for your body to break down and utilize fully. These
include the omega-3 and omega-6 fatty acids that you hear so much
about. They have been shown to actually increase the levels of HDL
(High density lipoproteins, sometimes referred to as "good"
cholesterol) which can decrease the risk of atherosclerosis. They are
found in fish, nuts, seeds, and vegetable oils. Saturated fats are not as
easily broken down completely in your body and can lead to buildup of
higher levels of LDLs (Low density lipoproteins, often referred to as
"bad" cholesterol) leading to clogged arteries increasing risk of heart
disease and stroke. These are primarily animal fats, found in meats
and lard. Even worse are trans-fat which is unsaturated fat which has
undergone a chemical process to hydrogenate it to make it solid but
still soft. These are not easily metabolized by your body at all. They
have been shown to cause an increase in LDL, a decrease in HDL and
can contribute to coronary disease and type II diabetes. There are
some sources of trans fats found in nature (lamb, beef, deer, buffalo,
pomegranates, cabbage, peas) but these are minimal compared to
that found in margarine, shortening, commercially baked goods, snack
chips and frying oil.
A common fad today is diets which restrict carbohydrate intake. As
carbohydrates are a good source of energy this eventually puts your
body into a state of starvation. During starvation your body starts to
breakdown the easy stores of energy first - proteins, which are found
in large quantities in muscle tissue. If you are not constantly exercising
and using those muscles, your body will take the easy way out and
break down the proteins found there before working on fat stores.
Your brain is capable using only 2 sources of energy for fuel, glucose
& ketone bodies. Your body creates ketone bodies after breaking
down proteins when there isn't enough glucose circulating. There has
been shown to be a decrease in cognition with low carb diets,
presumably because glucose functions as a better fuel source. During
starvation, your body uses the proteins it has broken down to create
ketone bodies for this fuel. Although there have been no studies
linking a low carbohydrate diet to Alzeheimer's there is significant data
linking a decrease in glucose over an extended period of time is a
trigger for some forms of the disease.
As with fats there are both good and bad carbohydrates. Some
carbohydrates are so refined and broken down that they shock your
body into using them as soon as they are eaten. If your energy needs
aren't high enough at that point in time, your body processes them and
stores them in a form they can be used later. These are sugars, high
fructose corn syrup and refined "white" grains (i.e. white flour, white
rice). They should be minimized in your diet as they have been linked
to diabetes, heart & kidney diseases, poor digestion and obesity to
name a few. In addition sugar has been shown to suppress the
immune system. A better choice is to consume more foods high in
dietary fiber. These foods tend to be lower in calories as the fiber
cannot be broken down, allowing the sensation of feeling full much
sooner. A high fiber diet has also been shown to lower the risk of
Type 2 diabetes, lower LDL levels, reduce inflammatory bowel
diseases, reduce hypertension and reduce the incidence of some
cancers of the breast and colon. This will help to avoid the tiredness
and lethargy often felt after a meal high in refined carbohydrates.
These foods are typically unrefined carbohydrates, such as whole
grains, dried beans, some fruits and vegetables.
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