Midwest Sport and Spine physical therapy chiropractic blog river north chicago IL

What could you eat on the Ketogenic Diet?

1/16/2019

KETO Food Train

By Dr Khong Lamvichit DC on January 16, 2019 5 mins

With the human population being bombarded with the never ending diet industry, I feel my eyes are being spammed by constant colors and programs from all the "experts" in this field. I persistently have my patient's ask if I have heard of (insert diet) and then ask my thoughts. I 100% feel eating dark green vegetables, fruits, and cruciferous vegetables are the staple of my personal diet; I can't help to think of another solid diet that has gotten everyone up and out of their seats as if a new iphone just came out.

The Keto Diet has made a big splash the last few years, but I'm not here to rip into your ear about why it's the diet of the 21st century or even benefits. I want you to know, from a health provider's point of view, my patients went from having slumps of energy to having energy for days, tracking alertness and reaction timing went through the roof, and the obvious weight loss becoming leaner as they stayed compliant with the keto diet. You might have been skeptical as much as I, but once I began seeing first hand on what it has done for many of my patients I began jumping on the keto train.

Keep in mind there is not a one-size-fits-all diet. If you stay consistent with good eating habits and track your results you will get the benefit of that diet. To begin, here is a link to 16 Foods to Eat on a Ketogenic Diet.

Dr Khong Lamvichit

For a number of years, Dr. Khong Lamvichit has been establishing himself as a leading movement doctor in physical therapy, writer, presenter, sports injury doctor and Chiropractic sports physician in Chicago, IL. Currently owner and president of Midwest Sport and Spine Inc. at River North in Chicago, IL. See his bio...

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How Fitness Affects Your Health

1/7/2019

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Stay Healthy My Friends

By Dr Khong Lamvichit DC on January 7, 2019 3 mins

It is that time of year again movers. We are 7 days in the new year, the holidays are officially over, leftovers are presumed to have all been eaten, and your Christmas tree is laying in the back alley hoping the cleaning crew will take it away. We wish all these things, but more importantly we wish to lose the extra poundage we gained during our time of lethargism. How much did I gained one might ask? The answer is simple "enough", but we have the solution.

I know what you're thinking, where could I find the time to get that extra rep, pump, or any synonym related to an exercise word. How about you put down that bag of chips and keep reading. According to the Mayo Clinic, our friends at the Department of Health and Human Services has a recommended guideline for you. (Disclaimer: this is at the most basic level of exercise recommended, in other words, be better than basic).

Aerobic activity: Get yourself at the very least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week. Combined moderate and vigorous activity is also acceptable. They recommend that you to sprinkle your exercises throughout the course of a week. This is for accumulation, meaning small amounts still provide tremendous health benefits.
Strength training: Get in the habit of performing strength training at the very least two times per week. This will maintain muscle mass which is very crucial to keeping your joints moving and cartilages happy. This is a great way to stay young and prevent arthritis as we age. Continue to reach a single set of each exercise with a weight or resistance heavy enough to tire your muscles after 12 to 15 repetitions.

These are the minimum amount of exercise you could get away with and call yourself "healthy" if performed consistently. Go treat yourself for a power walk, cycle, or even go swimming. If you feel the need to be more challenged, join your local running club, yoga sculpt class, or have fun in brazilian jiu jitsu.

The Mayo Clinic also recommends to reducing your sitting time. Every hour you add in your chair, the higher your risk of metabolic problems, which could impact your health and longevity.

Even brief bouts of moderate to vigorous intensity will offer enormous benefits for you. If you are able to go for a few 5 minute strolls down your block a week, you will continue to reap health benefits. The old saying goes, any activity is better than no activity. Making regular physical activity apart of your lifestyle is proof that movement is medicine.