Frances Williams MD, LLC

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Cruciferous Vegetables

Dr. Williams asks: Why take a Cruciferous supplement?
Answer: Because it's impossible to get too much of the vital phytonutrients coursing through the phloem of plants. The more servings of vegetables from the cabbage family you eat, the lower your risk of cancer.

What's the evidence?
Over 70% of all studies ever done show the more cauliflower, broccoli, rabe, kale, bok choy, brussels sprouts, and the ornamental versions of these veggies individuals eat, the lower their risk of cancer becomes. People who ate 2 to 3 cups of these super-veggies daily had 22% less measurable oxidative stress within three weeks, according to medical studies at Vanderbilt. Pregnant and nursing mothers who ate this diet and took the supplements had healthier babies.

What kind of cancer rates are lowered by eating cruciferous vegetables?
Breast, colon, uterine, prostate, cervical, and liver.

Why does it help?
Phytochemicals in the cruciferous family have been isolated and lab studies have shown they stimulate enzymes in immune cells that detoxify carcinogens.

What are the names of these phytochemicals?
Indole-3-carbamol (IC3), crambene, di-indolylmethane (DIM), sulforaphane, and mixed indoles.

Why not just eat the vegetables and forget the supplements?

If you can pile on these veggies and eat them all day, go for it! But most people either don't like them or don't like them enough to eat them as a main dish at every meal. But again, you can't get too much of these vegetables -- so why not supplement?

Why aren't these supplements on every vitamin shelf across the country?
What we physicians consider proof -- evidence based on medicine -- takes years to accumulate. We all know these foods are terrifically healthy, but the double-blind controlled studies have not yet been done.

How might dietary recommendations change in the future?

I believe that in the future, cruciferous vegetables will be considered the main dish in all healthy meals. You simply can't overdo it with these extremely healthy phytochemicals, which are inactivated by excessive cooking. Indoles will be supplemented, and recommened by doctors the way omega-3s are now. In addition, they will be an ingredient in every prenatal vitamin.

Why not take something that might help you and your unborn child and is proven in food sources to be one of the healthiest groups of substances on earth? When choosing an indole supplement, it's wise to choose one that has mixed indoles, as this is how phytochemicals are found in food such as "Essential Cruciferous Indoles with IC3 and DIM vegetarian capsules" by Being Well at Hillcrest.

Be strong! And eat your vegetables!

Frances Williams, MD
Wishing you the best of health!






The "Slim Waist Diet" by Frances Williams, MD (July 2011)


Women can lose up to 3.5 pounds per week and men can lose up to 5 pounds per week by replacing two meals with 30-gram protein non-GMO organic shakes. If you use meal replacements for one meal you can lose up to 2 pounds per week. The key is sticking to it.

With my system you can lose three times the weight than ever possible with the average calorie-reduced diet. The reason is the portion control and calorie control you get from meal replacements, and limiting your food choices while eating 1.5 grams per kg per day of protein during weight loss.

Do not start this diet without seeing your doctor first if you have a serious medical condition. Write down everything you eat, and bring this food journal to your doctor appointments. This will keep you honest. You need to use the journal because on average, overweight people underestimate what they eat by about 40%. With weight loss, your blood pressure may go down, and your blood sugar may improve, so you need to see your doctor to get your medications reduced as you lose weight.

Now finding a pure protein source without a lot of junk in it is simple. "Right Whey" shakes have 21 grams of protein per serving when made with water. It is easy to get the protein grams up to 30 when mixed with soy or cow's milk. Almond milk is a good choice for minimal carbohydate intake or if you are a strict vegetarian. I recommend three shakes a day, and eating plenty of vegetables. For more variety, try one of our other high-protein crispy snacks. They are a great between-meal hunger squelcher.

If you are a vegetarian, no need to worry about protein. Simply stick to the whey shakes (four per day), and eat your veggies.

If you want to lose weight more gradually, eat a solid dinner. Choose a high-quality baked or broiled protein source such as fish, shrimp, or chicken, and eat colorful salads, nuts, yogurt with fresh berries, and non-starchy cooked vegetables.

If you are serious about omitting calorie-dense foods, you can eat as much as you want and still lose weight -- a lot of weight.

Foods to avoid:
-Most white or beige foods -- they are usually starchy -- rice, potatoes, corn, bread, bananas.
-Dried or canned fruits.
-Processed foods.

To keep yourself from going off the wagon, you may allow yourself one "normal meal" or "forbidden food" about every week to ten days. Do not binge. Eat that ONE MEAL, or that slice of pizza, or that cupcake, then go back on the diet. Weight yourself DAILY. The one regular meal per week can help by jolting your body out of 'starvation mode.' This is the only meal you must count calories for. Here, make sure you do not exceed 900 calories, no matter what. And keep walking, running, or swimming. Keep moving, and be happy!


Frances Williams, MD







1500-Calorie Diet

The New Year is a great time to begin a new nutrition regime. Below, I have enclosed the essentials of a "1500-calorie diet" in hopes of inspiring awareness of some little-known facts about weight loss and nutrition. Follow these 12 simple steps toward improved wellness!

Once a 10% weight loss is achieved, a one-month maintenance phase should be started.

A 1500-calorie diet will result, on average, in a 2500-calorie deficiency weekly. Since one pound of fat contains 3500 calories, a 1500-calorie diet will cause an average of 3 POUNDS OF WEIGHT LOSS every 2 weeks. Weight loss can be boosted and muscle mass can be best maintained with 90 minutes of exercise every day including normal daily physical activities such as housework and yard work.

1500-calorie diet facts: 12 steps to take

1.) Eat an unlimited supply of leafy green and cruciferous vegetables. This category is great because you do not have to worry about portion control. You can eat loads of these and not gain an ounce. I recommend our Essential Cruciferous Indoles if you are not a greens eater. This is the best way to get these extremely healthy phytochemicals.

2.) Consume at least 1 gram per kilogram of protein per day. This helps stave off hunger and limits lean muscle loss. For example, a 150-pound person needs 70 grams of protein daily. (1 kilogram = 2.2 pounds)

3.) A food source vitamin should be taken every day to avoid deficiencies and cravings. I recommend the Essential Bariatric Vitamin, Chewable Multivitamin, or Smart Multivitamin, which contain the full compliment of highly bio-available natural food source forms.

4.) Eat protein in the morning instead of simple carbohydrates.

5.) Consume 20-35 grams of fiber per day to prevent constipation and stave off hunger.

6.) Calcium Supplement: You need at least 1500 mg per day. I do not recommend oyster shell because they may contain heavy metals. I recommend our Calcium Citrate, the most bio-available form.

7.)  Take a probiotic or eat 'live' yogurt to populate the intestine with beneficial bacteria. Beneficial bacteria are associated with lean body mass and good nutrition. Unfavorable bacteria are associated with excess weight, malnutrition, and inflammation in various organs. I recommend Essential Probiotics, which contains a guaranteed 3.0 billion viable microorganisms that does not require refrigeration.

8.) Keep a food diary so you become conscious about what you are putting in your body every day. This should include all drinks. (Avoid juices that contain concentrated simple carbohydrates!) It is better to eat the fruit instead, or high-protein fruit concentrates.

9.) Omega-3s decrease insulin resistance and are great for your complexion and cholesterol. Use vegetarian or small fatty fish sources that have been checked for heavy metal content. I recommend Easy to Swallow Omega-3s, and for vegans, Rebalancing Omega 3-6-9.

10.) Typical calorie distribution in the 1500 Low Calorie Diet is: 25% protein, 20% fat, and 55% from carbohydrates. I use www.nutridiary.com for food composition information.

11.) If you are a fast food 'user', consider substituting high-protein bariatric food products. I have researched the best supplements on the market. They are available at Being Well at Hillcrest.

12.) The best fat is organic olive oil.

Warning: If you have difficulty, you should make an appointment with a Bariatrician.
Warning: Calorie restriction below 1500 daily requires medical supervision.


Frances Williams, MD






In this section, Dr. Williams asks you to think about some challenging questions:

Diabetes
Are you Type 1, Type 2, or Type one-and-a-half?
Have you been tested recently?
Are you on the best medicines to manage your diabetes?

There are new 'standard of care' medications that have replaced some of the older line-up of diabetes drugs.
Dr. Williams is an expert at evaluating diabetes, its medical management, and its treatment. In some cases, she has been able to reverse the effects of diabetes with a combination therapy of diet, weight loss, exercises, and medicines.

E-mail or call to set up a consultation if you are interested. Visit the "Consultations" page for more information.






Dressage and Longevity Training for the Horse and Rider

Dressage is a discipline that is really an adult sport. It takes years to acquire an intellectual foundation to be able to ride correctly. For many people, this coincides with the onslaught of the aging physique. The mind is educated, but the body is decreasingly able to execute that which the mind knows. There are many forms of therapy to help delay this, such as yoga and Pilates for riders and cross-training. All of these are fabulous forms of physical therapy. However, there still exists a genetically pre-programmed cell death which occurs because of:

    Poor health habits
    The decline of hormones
    Chronological age

While nothing can be done about the passage of time, the first two items can be adjusted so that a person's biological age is much younger than their chronological age. Arthritis, loss of muscle mass, stiffness of cell membranes and poor connective tissue lead to a condition where the rider's mind is willing but the body is unable. What can be done about this? In general, stiffness of cell membranes is due to a metabolic state that leads to insulin resistance. Excess weight and blood sugar fluctuations viciously cycle and progress in a downward spiral. Excesses in the following substances create an insulin resistant state and biochemical condition where nutrients have decreased absorption into cells and toxins are stored within the cells:

    Sugar
    Simple starches which turn to sugar in the digestive tract such as flour, baked goods and processed grains such as pasta and most cereals.
    Alcohol
    Environmental toxins
    Bad fats such as saturated fats (as found in red meat) and trans-fatty acids (as found in many pre-packaged foods)
    Acetaminophen

While there is truth in the "low-carb craze", eating a plate of bacon for breakfast can kill you. Food combining, time of eating, time of exercising, and carefully choosing "good fats" are scientifically sound methods of helping to keep the muscle mass up and the fat mass down. Too much of the above-listed junk in the diet causes this transportation problem across the cell membrane (where the good things can't get in and the bad things can't get out). This leads to the terrible union of poor general nutrition and increased adiposity "fatness". Yes! Obese people are, by and large, malnourished! This of course excludes the 1% of fit obese people, the so called "healthy fat." They are lucky they do not get the degenerative diseases associated with increased fatness in an aging body. Without going into much biochemistry, I am going to state the simple solution for most people. The details will be explained in future articles.

    Regarding the above list of toxic substances, I stated that they should not be consumed in EXCESS. Dark Chocolate with high cocoa content has some health benefits, which make up for the sugar content, and everyone is entitled to their indulgences. Even Dr. Laura knows red wine is good for you, provided you are not an alcoholic.
    Do not eat within 3 hours of bedtime. If you must have something before bed, make it protein and/or good fat such as olives or dairy (which contains triptophan and will help you get a good night's sleep). Do not eat your starches and sugars at night.
    Sleep at least 8 hours.
    The first meal of the day should contain at least 20 grams of protein. Your body cannot utilize more than 30 grams of protein per meal. Monounsaturated fats such as olive oil, olives, macadamia nut oil, and avocados are examples of good fats. The almond is the king of nuts. Soy is the only legume which alone provides complete protein. However, in its unfermented form (soy nuts, soy protein powder, and soy milk), it contains phytase which can inactivate testosterone, so men should have their soy fermented (such as miso, tofu and soy sauce). One egg contains 6-8 grams of protein. For most people, this is an impractical source of 20-30 grams of morning protein. I recommend whey protein power mixed in a blender with milk, ice and flavoring to enhance the taste. It often comes in palatable forms such as chocolate, vanilla, strawberry, and these can be augmented with almond butter to make it taste even better.
    The majority of starches should be eaten in the middle of the afternoon or prior to exercise.
    If you consume alcohol, red wine has the most antioxidants. Also, if you drink, you should take an extra B-complex vitamin containing at least 400 mcg folic acid and 1mg thiamine, and to prevent alcoholic dementia, at least 500 mcg of B12. Extra B12 is needed for people who are poor methylators of vitamins to overcharge their system. The above formula is also a treatment to prevent hardening of the arteries (atherosclerosis).
    If you drink alcohol or take acetaminophen, or get exposed to a lot of chemical bug spray, you should take alpha lipoic acid, the best oral liver cleanser available without a prescription. 100 mg twice daily. Acetaminophen uses up the liver's stores of glutathione, which is necessary to clear the body of many environmental and metabolic toxins.
    If you eat lots of deep-sea fish such as tuna or mackerel and mercury is a concern, eat lots of parsley and cilantro. Selenium, 100mcg taken with the fish meal, can help chelate the mercury and other heavy metals like arsenic and lead. Remember selenium poisoning causes horse's hooves to fall off, so don't go overboard and loose your hair and fingernails.
    Take omega-3 fatty acids, 2 grams twice per day to lower your triglycerides and increase the pliability of your cells (remember the stiff cell problem mentioned above).
    You need at least 1500 mg of calcium with 400 IU vitamin D daily to help prevent osteoporosis. Vitamin D is actually a hormone, regulating calcium metabolism, and there is epidemic deficiency in America.
    Eat an unlimited quantity of leafy greens and cruciferous vegetables daily. If you must have a midnight snack, skip the pound cake and get yourself a head of broccoli.
    If you eat in this manner, you will also get enough magnesium to balance your calcium. Profound chocolate cravings are often a magnesium deficiency. Profound cravings for non-food items such as gravel, dirt, arena sand, cardboard, raw flour and ice chips is a sign of severe iron deficiency. This is called pica and these people need to see a doctor.
    Try to eat as much pesticide-free food as possible.
    Drink at least eight 8-ounce glasses of water per day.
    Don't eat plastic. Frozen water bottles and cooking in plastic and storing hot food in plastic releases the plastic molecules into your food supply. The healthiest material to eat and drink from is glass or modern (lead free) china.
    Do not burn your olive or macadamia nut oil, the healthiest cooking oils.
    Get lots of exercise.
    Consume at least 20 grams of fiber per day.

Athletes today, such as riders, need more truth about nutrition and supplements as we pursue our personal victories. These recommendations are biochemically sound, but it is unlikely that they will be proven in laboratories in our lifetimes due to lack of financial incentive to do so. These scientific facts are based on what we know about nutritional biochemistry. The world is starving for this information. However, the industrial political complex is not interested in researching supplements that are natural and therefore not patentable, nor are they interested in discovering the toxicity of their own products.

One of the most overt examples of this problem in our "health" industry was the recent "discovery" that horse urine is bad for women. Premarin/Provera "therapy" never replaced the declining hormones estrogen and progesterone. Premarin/Provera "therapy" is not native to the human female. If you are an aging horse, Premarin may be helpful. Provera is NOT progesterone. It is a progestin, a progesterone-like drug chemically altered to hang around the body longer than progesterone.

Strictly speaking, the definition of a hormone is a chemical messenger, produced by an organ of the body to regulate the function of the same or another organ of the body. Any and all substances which are not native to the human body cannot be hormones. This definition does not mean that a hormone cannot be manufactured by a chemist. As long as it is identical in its chemical structure to human hormones, it is correct to call the substance a hormone. However, the medical and pharmaceutical industry has gotten very lax with this definition -- so much so that even doctors are confused. Today, when people speak of hormones, they are often referring to chemicals not present in humans that have SOME hormonal effects and other UNKNOWN effects. We know that menopause is often very uncomfortable and often leads to the beginning of living decay until death is finally reached.

A large study showed Premarin/Provera treatment was very dangerous. The hypothesis was that these two chemicals would sustain the benefits of estrogen and progesterone in the post-menopausal female. Instead, there was an increase risk of heart disease in those taking these chemicals (not hormones). Many women are afraid of the misery of menopause and the rapid aging which follows. Me too! That is why I became an expert on natural hormones.

I don't mean to leave the men out, but most of the riders in this county are women. Men also experience hormonal decline, but in a more gradual manner. In both men and women, sex hormones peak in the mid 20s and decrease by approximately 2% per year thereafter. In women, this occurs until menopause, when there is a sharp decline. In men, the decline creeps along steadily until death. Other hormones also decline and should be measured and replaced to maintain the best function while staying below excessive levels.

Neither men nor women want to end up in their 90's or older with their mind non-operational and their body shriveled up like a Raisinette. Definitely riders do not want to end up this way. Suitable hormone replacement regimes can be designed for men as well as women.

Natural hormones are not of great interest to drug companies because they cannot be patented. Who is going to foot the bill for the research to prove that natural hormones are the answer to hormone deficiency? Some people argue that hormone deficiency and the general state of our elderly population is natural. While this is true, it doesn't make it desirable. Chemical companies are trying to create substances to stave off osteoporosis, Alzheimer's disease, heart disease, strokes, and breast cancer, to name a few. As a chemist and a physician, I know that the most obvious choice of substances to study would be natural estrogen and progesterone. How do we know that estrogen and progesterone are good for women? We know that they are at least good for women under 55. Therefore, they should be on the top of the list to study for hormone replacement. However, there is no financial incentive to do so, and life isn't fair. In fact, there is a great deal of financial incentive to avoid studying them or revealing the natural solution to the public.

The use of these hormones must be supervised by a physician familiar with them, and not self-administered or administered by a non-physician. The point of replacing the hormones is to mimic the natural hormonal balance prior to menopause. Those who wish to age naturally and not take hormones have my blessing. This indeed is a noble approach. Both men and women suffering from hormonal deficiency who are willing to enter into an anti-aging regime that has not been proven know who they are. These patients should enter into a health maintenance program as described above. The hormonal arm of a truly preventive program must be designed by a knowledgeable physician, compounded by a specialty pharmacy and monitored by both clinical effects and blood or tissue levels of hormones. Clinical effects are the symptoms of hormonal deficiency or excess and the effects on the organs. This includes bone density, thickness of the lining of the uterus (measured by ultrasound) skin condition, sexual function, bladder function, muscle mass, etc. The key to prevention is to:

    Follow all American Medical Association and American Cancer Society screening guidelines.
    Create a specific nutritional and hormonal regimen for each individual patient.
    Find a physician with whom to work to create an intracellular environment that promotes a youthful physical condition.
    Develop a cross-training exercise program which promotes muscle mass, bone density and flexibility.
    Adequate sleep is necessary for many reasons. Sleep deprivation has been proven to be the fastest way to go insane. Many hormones are rhythmically secreted and circadian rhythms are destroyed by lack of sleep. Cells repair during sleep. Most people need 8 hours sleep per 24 hours, although as we age, this appears to decrease. This is partly due to melatonin deficiency, which is a hormone secreted by the pineal gland and also decreases with aging.

Frances Williams, MD is Board Certified in Bariatric Medicine and Family Medicine with special expertise in hormone replacement, nutritional biochemistry, and longevity and aesthetic medicine. She is an accomplished FEI level rider and trainer who lives with her trainer husband, Richard, on Virginia's beautiful Eastern Shore.

copyright Frances Williams MD, 2006.

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