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 eaten, the lower the risk of cancer?
What’s the evidence?
Over 70% of all studies ever done show the more cauliflower, broccoli,
rabe, kale, bokchoy, Brussels sprouts, and the ornamental versions of these veggies individuals eat, the lower the risk of
cancer.
People who ate 2 to 3 cups of these super-veggies daily had 22% less measureable oxidative stress in medical
studies at Vanderbilt after only 3 weeks of changing their diets.
Pregnant and nursing mothers who ate this diet and
took the supplements had healthier babies.
What kind of cancers rates are lowered by eating cruciferous
vegetables?
Breast, colon, uterine, prostate, cervical, and liver.
Why?
Phytochemicals in the cruciferous
family have been isolated and lab studies have shown they stimulate enzymes in immune cells that detoxify carcinogens.
What are their names?
Indole-3-carbamol (IC3), crambene, di-indolylmethane (DIM), sulforaphane, and
mixed indoles.
Why not 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 in my opinion you cannot get too much of these vegetables, so why not also supplement?
Why aren't these supplements on every vitamin shelf across the country?
What we physicians consider
proof--evidence based medicine-- takes years to accumulate. We all know these foods are terrifically healthy.
But the double-blind controlled studies have not been done.
How will dietary recommendations change?
I believe in the future, cruciferous veggies will be considered the main dish in all healthy meals. you simply can't
get too much of these extremely healthy phytochemicals, which are inactivated by too much cooking. Indoles will
be supplemented, and recommended by doctors the way omega threes are advised. They will be 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 for 2011!
* We are delighted to bring on staff our Practice Manager Richard Williams. Richard, Dr. Williams' spouse books all appointments,
handles all arrangements for payment and product support. Contact Richard directly at BeingWellatHillcrest@verizon.net or at 757 414 0393 for assistance. Physician consultations should be set up through Richard. Health Update from Dr. Frances Williams:
The
'Slim Waist Diet' by Frances Williams, MD July 2011
Women can loose up to 3.5 pounds per week and men can loose up to 5 pounds per week by replacing two meals with thirty
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 loose
three times the weight than ever possible with your average calorie-reduced diet. The reason is the portion
control and calorie control that you get from the 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 the food journal to your doctor’s
appointments. This will keep you honest. You need to use the journal because overweight
people underestimate what they eat by about 40% on average. 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 twenty-one grams of protein per
serving when made with water. It is easy to get the protein grams up to thirty when mixed with soy or cow’s milk.
Almond milk is a good choice for minimal carbohydrate intake or if you are a strict vegetarian. I
recommend three shakes a day and eat 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 loose 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, yoghurt 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 loose 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. Weigh 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. Or running. Or swimming. Keep moving.
And be happy. Frances Williams MD is the Director of Being Well at Hillcrest, and is a member
of the American Society of Bariatric Physicians www.ASBP.org
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 1500 Calorie DietThe 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 about some little
known facts about weight loss and nutrition. Follow
these 12 simple steps toward improved wellness. Once a 10 percent weight loss is achieved, a one month maintenance phase should
be started. I
will write more on the maintenance phase of weight loss in our next newsletter. We hope you find this newsletter useful and
potentially life changing. 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 everyday 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 1gram 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) 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. 7.
Take a probiotic or eat 'live' yoghurt 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 mouth 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-3's 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. 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.
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 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.
Email or call to set up an consultation if you are interested.
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