Innate Chiropractic & Wellness 
Nutrition Newsletter

We will provide different Recipes and Insights on Nutrition, so that we may help you and your family achieve optimal wellness.

Dr. Rachel

Living Well
with N8 Chiropractic & Wellness

|| June 2018 ||

Kid-Friendly Healthy Summer Snacks!

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A Beginner’s Guide to the Ketogenic Diet: An Effective Way of Optimizing Your Health

By Dr. Joseph Mercola

Many Americans suffer from various chronic diseases such as diabetes and obesity, and the main culprit is usually the food they eat. The standard American diet contains excessive amounts of protein and carbohydrates, neither of which is good for your health because they eventually cause you to develop insulin and leptin resistance. As a result, you gain excess weight, develop inflammation and become prone to cellular damage.

To avoid this problem, significant changes in your diet are necessary, and the best way is inducing your body into a state of nutritional ketosis, a condition where your body burns fat as its primary fuel instead of sugar. In order to reach nutritional ketosis, you must follow a ketogenic diet. But what exactly is a ketogenic diet?

A ketogenic diet is a dietary approach that focuses on minimal carbohydrates, moderate amounts of protein and high healthy fat consumption — the three keys to achieving nutritional ketosis. In fact, it’s what I recommend for most people who would like to optimize their health.

There are many reasons why you should try a ketogenic diet. It can be very beneficial for people suffering from chronic conditions, or for people who would simply like to be healthier. You’ll be excited to know that a ketogenic diet can help with the following:

Weight loss: If you’re trying to lose weight, then a ketogenic diet is one of the best ways to do it, because it helps access your body fat so that it can be shed. Obese people in particular can benefit from this method. In one study, obese test subjects were given a low-carb ketogenic diet and a low-fat diet. After 24 weeks, researchers noted that the low-carb group lost more weight (9.4 kilograms; 20.7 pounds) compared to the low-fat group (4.8 kilograms; 10.5 pounds).

Even my own body was able to feel the benefits of following a ketogenic diet. I was able to drop my weight from 180 to 164 pounds, despite eating 2,500 to 3,000 calories per day. Since then, I have increased my consumption to 3,500 to 4,000 calories just to maintain my ideal weight.

Anti-inflammatoryThe human body can use sugar and fat as fuel sources. However, the latter is preferred because it is a cleaner, healthier fuel, as it releases far fewer reactive oxygen species (ROS) and secondary free radicals. By eliminating sugar from your daily food consumption, you’re decreasing your risk of developing chronic inflammation throughout your body.

Increasing muscle massJeff Volek, Ph.D., is a registered dietitian specializing on how a high-fat, low-carb diet can affect health and athletic performance. In one of his books, he states that ketones have a similar structure to branched-chain amino acids that can be useful for building muscle mass. Ketones spare these amino acids, leaving higher levels of them around, which can help promote muscle mass.

Reducing appetite: Constant hunger can cause you to consume more calories than you can burn, which can eventually lead to weight gain. A ketogenic diet can help you avoid this problem because reducing carbohydrate consumption can reduce hunger symptoms. In one study, participants who were given a low-carbohydrate had reduced appetites, helping them lose weight easier.

Lowering insulin levels: When you consume carbs, they are broken down into sugars in your body. In turn, this causes your blood sugar levels to rise and leads to a spike in your insulin. Over time, you may develop insulin resistance, which can progress to Type 2 diabetes.


Studies on Ketogenic Diet: 

A ketogenic diet focuses on three keys to achieving nutritional ketosis: minimal carbohydrates, moderate amounts of high-quality protein and high amounts of healthy fats. To learn more, watch this video.
Click the Photo for the 10 Best Seed Companies for Heirloom/Non-GMO Seeds
Our Whole Food Featured Product is Boswellia Complex

It contains Boswellia (Frankincense), Celery Seed, Ginger and Turmeric (Curcumin). These herbs provide many phytochemicals including triterpene acids (especially the boswellic acids), several essential oils (one of which contains terpenes and phthalides), coumarins, flavonoids, pungent principles (including gingerols) and yellow pigments referred to as diarylheptanoids (including curcumin). This tablet contains two herbs with standardized levels of key phytochemicals to ensure optimal strength and quality. The Boswellia component is standardized to contain 180 mg of boswellic acids per tablet, and the Turmeric component contains 70.4 mg of curcuminoids per tablet. These and other compounds within Boswellia Complex work together to:
  • supports the normal function of the kidneys
  • maintains and support healthy joints
  • supports healthy circulation
  • provides antioxidant activity

Consider pairing with Rehmannia Complex tablets to promote the body's normal resistance function and help bring even more relief to your everyday aches and pains.

Studies on Boswellia and Curcumin:

Available for purchase at our PT Pros Performance Studio Office, 6902 W. Linebaugh Ave., or please contact Dr. Rachel 24-hours ahead of your Community Roots Collective appointment.

PT Pros Performance Studio
6902 W Linebaugh Ave
Tampa, FL 33625
Mon: Closed
Tue: 2:00pm – 6:00pm
Wed: Closed
Thu: 10:00am – 2:00pm
Fri: Closed
Sat: 9:00am – 12:00pm
Sun: Closed

Community Roots Collective
Scheduled Appointments Preferred, Walk-Ins Welcome
2746 N. Florida Ave.
Tampa, FL 33602

Wed: 12:00pm – 3:00pm

PT Pros Performance Studio
6902 W Linebaugh Ave
Tampa, FL 33625
Mon: 7:00pm – 10:00pm
Tue: 9:00am – 1:00pm
Wed: 9:00am – 1:00pm
Thu: Closed
Fri: 9:00am – 1:00pm
Sat: Closed
Sun: Closed

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