Welcome to Dr. Timothy Kolbaba

Dr. Tim Kolbaba

Welcome to Dr. Timothy Kolbaba.  Dr. Kolbaba, a former member of the U.S. Marine Corps,  believes in the treatment of the body using chiropractic techniques and conservative methods to aid the body in healing itself.  Please join us in welcoming Dr. Kolbaba to our office.

Permanent link to this article: http://apmt.us/2012/08/welcome-to-dr-timothy-kolbaba/

Omega 3’s as an Anti-Inflammatory

Omega-3 Tablets

Omega-3 Tablets

I recommend almost all my patients take Omega 3.  They get a lot of press and most people have heard of them.  I am not going to reinvent the wheel and tell you every benefit of Omega 3’s (there are a lot!).  There is  a lot of good information about Omega 3s on the web and elsewhere.

Inflammation & Injury
I would like to  discuss why I think Omega 3 is important for patients who come into see me in my practice.  Aside from my wellness care patients, every patient who comes into my office does so because of injury.  The pain caused by injury or trauma is the result of the  body’s response to injury.  When a muscle is injured, the body responds with inflammation around the injured area to help prevent infection; to provide extra blood cells to repair damanged tissue; and help the body heal.
The basic result of this is inflammation and pain.  To some extent this is good, it causes us to rest our muscles and allow ourselves to heal.  Excess pain however can get in the way of daily life and make our lives miserable.

Inflammation & Omega-3

Enter the Omega 3.  These essential fatty acids help reduce inflammation and swelling systemically.  Omega-3’s help inhibit our bodies inflammatory response.   As we learn more about disease processes, we are beginning to realize that inflammation is not only an issue in injury, but also in a major player in  lifestyle diseases.  Omega – 3  are a much safer alternative than NSAIDs and should be a first choice in treatment.  As I write this, please realize that Omega-3’s are not pain reliever’s like NSAIDs are.  They will not make you feel better in 30 minutes.  They will however reduce inflammation and less inflammation equals less pain.
As an example of how inflammation effects disease processes,  views on heart disease are rapidly changing.  Once thought of as a disease related to cholesterol, recent research strongly supports the role inflammation plays in heart disease, rather than solely cholesterol.  Omega-3s have a solid research backing their use in the prevention and treatment of heart disease.  Omega-3s are also strongly related to a reduction of symptoms among those with Rheumatoid artritis.
Does this mean you can make the jump and suggest that all inflammation could be reduced by Omega-3?  I don’t think it would be scientifically sound to do so.  However, there is much research that still needs to be done.  There is enough evidence to support more research in this area.  I find from my experience in clinical practice that patients report good results.  There is a reason Omega-3s are called essential fatty acids.  The body need omega-3 and 6’s to operate effectively.  Our bodies cannot produce these fatty acids so we must ingest them in food.  We also know from research that the standard American diet leans strongly towards Omega-6 fatty acids and away from Omega-3.  There should be a balance between these two fatty acids in our diets and most people are not there.  Ideally one would see a 4:1 ratio ofOmega-3 to Omega 6’s.

How to Reduce Omega-6 fatty acids

  • Avoid fried foods- fried foods are a big offender, its like soaking your food in omega-6
  • Avoid processed foods-most processed foods are made with inexpensive vegetable oils high in Omega-6 fatty acids (as these are the least expensive oils).  Some suggest that by simply eliminating processed foods you can reduce yourOmega-6 intake by up to  1/3.
  • Reduce amount of conventionally raised, grain fed beef

How to Increase Omega-3 fatty acids

  • Eating fish just 2 times a week will increase your blood levels of omega-3.
  • Increase amount of nuts – this is easy, nuts are great snacks; they are also wonderful additions to salads.
  • Choose oils wisely, this link to the Eating Rules Cooking Oil Comparison Chart can help you with this.
  • Choose grass fed meat and milk over grain fed  for a better omega 3 to 6 profile.
  • Take a daily Omega-3 supplement.

References:

Maroon JC, Bost JW. (2006).  Omega-3 fatty acids (fish oil) as an anti-inflammatory: an alternative to nonsteroidal anti-inflammatory drugs for discogenic pain.  Surg Neurol. 65(4):326-31.

Rangel-Huerta OD, Aguilera CM, Mesa MD, & Gil A. (2012). Omega-3 long-chain polyunsaturated fatty acids supplementation on inflammatory biomakers: a systematic review of randomised clinical trials. The British Journal of Nutrition107, S159-70.

Vijay Patel (77 Posts)

Dr. Vijay Patel earned his doctoral degree in Chiropractic from National College of Chiropractic in Lombard, Illinois. Dr. Patel is board certified in electrodiagnostics by the American Chiropractic Neurology Board. Dr. Patel has recently received training in Manipulation under Anesthsia (MUA). Constantly striving to give his patients the most up-to-date care possible, Dr. Patel attends many post-graduate seminars including such topics as neurology, research review, and sports performance enhancement. Dr. Patel has practiced medicine at Advanced Physical Medicine and Therapy in Mt. Prospect, Illinois since 1999. Dr. Patel currently serves as president of the Chicago chapter of the Illinois Chiropractic Society. He is also a member of both the National College of Chiropractic Alumni Association and the American Chiropractic Association. Dr. Patel is fluent in Gujarati. A lifelong runner, he has completed marathons and still competes in triathlons with his college mates.


Permanent link to this article: http://apmt.us/2012/08/mt-prospect-omega/

Proud to Support the Eagle Moms

APMT is proud to support the Eagle Moms as they complete the Susan G. Komen 3-day walk this June.  Thanks to all the men and women who walk to help end breast cancer.

Permanent link to this article: http://apmt.us/2012/06/proud-to-support-the-eagle-moms/

Keep it honest

Dr. Vijay Patel - Salute 10K

Dr. Vijay Patel finishing the Salute 10K in Arlington Heights.

“Yeah, I need to exercise more.”  These words don’t work. To change any behavior individuals with an explicitly stated goal are much more likely to achieve it.

Those who read my blog and know me, know I love to exercise.  Like many, between work and time with my family, I am finding it increasingly difficult to work out.

This past week I made a goal of running 262.2 miles over the summer.  That’s my goal.  I am putting it out there to help keep me honest.  What’s your goal?  Post it here in the comments section, put it on Facebook, tape it to your bathroom mirror.  Whatever, just make it public and go for it!

 

Vijay Patel (77 Posts)

Dr. Vijay Patel earned his doctoral degree in Chiropractic from National College of Chiropractic in Lombard, Illinois. Dr. Patel is board certified in electrodiagnostics by the American Chiropractic Neurology Board. Dr. Patel has recently received training in Manipulation under Anesthsia (MUA). Constantly striving to give his patients the most up-to-date care possible, Dr. Patel attends many post-graduate seminars including such topics as neurology, research review, and sports performance enhancement. Dr. Patel has practiced medicine at Advanced Physical Medicine and Therapy in Mt. Prospect, Illinois since 1999. Dr. Patel currently serves as president of the Chicago chapter of the Illinois Chiropractic Society. He is also a member of both the National College of Chiropractic Alumni Association and the American Chiropractic Association. Dr. Patel is fluent in Gujarati. A lifelong runner, he has completed marathons and still competes in triathlons with his college mates.


Permanent link to this article: http://apmt.us/2012/05/keep-it-honest/

The Challenge – Breakfast

Healthy Breakfast Options

Healthy Breakfast Options

Last week we talked about exercise…this weeks challenge is breakfast.

Eating breakfast is a challenge for many.  Research shows folks who eat breakfast are healthier, lose more weight, you have heard all this before.  Some tell me that breakfast doesn’t keep them full.  One question I have to that is what did you have for breakfast? A starchy breakfast will raise your blood sugar quickly and then drop it leaving you with the munchies.  Choose higher protein options or a complex carbohydrate that takes longer to digest and does not cause a spike in your blood sugar.

What to eat for breakfast.

Below I have several options that you can try.  Many breakfasts below can be made ahead of time or take just a few minutes to prepare on a busy morning.
1.) Bacon and eggs
2.) Hard boiled eggs
3.) Steel cut oats steel-cut oats are delicious, crunchy and nutty, not needing all the extras that bland rolled oats often demand.  They are better for you than rolled oats,they take longer for the body to break down and digest. See recipe below for quick weekday oatmeal.
4.) Fruit–melon, berries, bananas with cottage cheese.
5.) Frittata (My wife calls this the original Italian fast food.  It can be made ahead of time, filled with leftover veggies, and eaten hot, cold, or room temperature.)
6.) Yogurt with honey and walnuts –use plain yogurt rather than the sugary yogurts from the store.  Let honey be the sweetner…it’s better for you and allow yourself to enjoy the contrast of the tart and sweetness flavors of the yogurt and honey as well as the contrast between the smooth yogurt and the crunchy nuts.
7.) Plain yogurt can also be mixed with granola and fresh fruit.  Layer this like a parfait and serve it to your kids.  When we started giving this to our kids we called it a yogurt sundae.  The first few times as we were weaning our kids off the sugary yogurt we added sprinkles.  Now they are happy without.
8.) Sliced apples or bananas (cut lengthwise) with peanut butter or almond butter.

Apple Rings with Peanut Butter

Apple Rings with Peanut Butter

Steel-cut oatmeal Recipe

1 cup steel-cut oatmeal
4 cups water
Pinch salt
Soak oatmeal overnight in pan on stove top. (See note below) In the am, bring to a boil, then turn to simmer for 20-30 minutes until the oats are done and the desired consistency.  Serve warm with honey or maple syrup.
Optional:  just before heating throw in a handful of your favorite dried fruit.
Our family often makes a double or triple batch of this recipe.  We will put the leftovers in the fridge, once cold you can easily slice of oatmeal, add a little water or milk and reheat for a healthy fast breakfast.
Note:  This steps very important as there is phytic acid in grains.  Phytic acid will reduce the absorption of many minerals in the digestive tract.   While you can eat and make the oatmeal without soaking it first, the nutrients in the oatmeal are more easily absorbed when soaked.

Permanent link to this article: http://apmt.us/2012/05/the-weekly-challenge-breakfast/