Open Monday through Thursday 9:00 am to 5:30 pm, Fridays 7:00 am to 1:00 pm and alternating Saturdays 7:00 am to 1:00 pm

Give us a Call
(618) 259-3333
Visit our Location
131 North Bellwood Dr., Suite B, East Alton, IL 62024
Send us a Message
info@draperchiropractic.health

Category: Studies

Draper ChiropracticBlogStudies
By user Exercises, Sporting, Studies

The Pros and Cons of Counting Macros: A Rollercoaster Ride

My Love-Hate Relationship with Macro Counting

I have tried counting macros more times than I can shake a stick at. I start off strong, feeling like a nutritionist with a fancy calculator, weighing my food with the precision of Granny measuring flour for biscuits. But then, my dedication starts to fade. Before I know it, I’m eyeballing portions, thinking “Eh, that’s about a serving,” and justifying eating straight from the bag of chips as “carb-loading.” Some days, I feel like tracking macros makes all the difference—like I’m on my way to fitting back into my high school jeans. Other days, I swear it’s just a numbers game, and I might as well be playing bingo at the church social. And let’s not even talk about the struggle of avoiding processed foods. One minute, I’m meal-prepping like I’m on a Food Network show, and the next, I’ve blacked out and eaten an entire sleeve of Girl Scout cookies. If this sounds familiar, welcome to the club. Let’s take a deep dive into this wild ride called macro counting.

What Are Macros, Anyway?

Macros (short for macronutrients) are the big three nutrients that keep us going: carbohydrates, proteins, and fats.

  • Carbohydrates (4 kcal per gram): The glorious energy source responsible for your love of biscuits and gravy.
  • Proteins (4 kcal per gram): The building blocks of muscle and the reason gym bros chug protein shakes like it’s sweet tea on a hot day.
  • Fats (9 kcal per gram): The misunderstood hero that keeps hormones in check and makes pecan pie taste divine.

Unlike micronutrients (aka vitamins and minerals), macros provide the calories your body needs to function. Tracking them is supposed to help you hit fitness goals, but as we’ll see, it’s not all sunshine and sweet tea (Aragon et al., 2017).

The Science Behind Macro Counting

The idea is simple: by tracking how much of each macro you consume, you can optimize your diet for fat loss, muscle gain, and/or maintenance. Science backs up the idea that eating the right macronutrient balance can help with body composition (Aragon et al., 2017).

But here’s the catch—nutrition isn’t a one-size-fits-all deal. Some folks swear by macro counting; others find it about as effective as a screen door on a submarine. Researchers still debate whether counting macros is the best approach for weight loss and muscle gain (The Conversation, 2020).

The Pros of Counting Macros

1. Personalized Nutrition (a.k.a. The Control Freak’s Dream)

Tracking macros means you’re not following a cookie-cutter diet plan. You get to eat in a way that fits your goals and preferences (Medical News Today, 2023). Plus, it gives you an excuse to justify that extra spoonful of peanut butter—”It fits my macros!”

2. Encourages Balanced Eating (Until It Doesn’t)

Since you’re focused on hitting macro goals, you tend to eat a mix of proteins, fats, and carbs. In theory, this keeps your diet balanced. In reality, it might lead you to Google “how many carbs are in a Krispy Kreme donut” and then rationalize it as “an energy boost.”

3. Can Help With Muscle Gain and Fat Loss (If You Actually Stick to It)

Science supports the idea that a high-protein diet helps maintain muscle while losing fat (Harvard Health, 2019). This is great—if you don’t let “just one cheat meal” turn into a full-blown barbecue buffet weekend.

4. You Become a Human Food Encyclopedia

After a few months of tracking, you’ll have an uncanny ability to estimate the macros of any meal. A plate of shrimp and grits? “About 30 grams of protein, 50 grams of carbs, and a whole lotta happiness.” It’s a cool party trick if your friends are into that sort of thing.

The Cons of Counting Macros

1. It’s Time-Consuming (And a Little Soul-Sucking)

Measuring, logging, and obsessing over numbers can turn eating into a chore (Alhassan et al., 2019). One day, you’re meticulously tracking; the next, you’re eating fried chicken over the sink, telling yourself it’s “just one meal off-plan.”

2. Can Create a Love-Hate Relationship with Food

Ever found yourself debating whether half a banana will fit your macros for the day? That’s when you realize macro counting might be making you a little crazy (The Conversation, 2020). For some, it can lead to food anxiety.

3. It Doesn’t Guarantee Nutrient Quality

Technically, you could hit your macros eating nothing but Moon Pies and protein shakes. While that sounds like a dream, your body (and digestive system) might disagree (Alhassan et al., 2019).

4. Sustainability is… Questionable

Unless you love logging every bite you eat for eternity, macro counting isn’t always sustainable (Harvard Health, 2019). Eventually, life happens—you go to a crawfish boil, get busy, or just stop caring as much. And suddenly, “eyeballing portions” becomes “this looks close enough.”

Alternatives to Macro Counting

If you’re burned out from tracking or just don’t want to live life glued to a food scale, consider these alternatives:

  • Intuitive Eating: Trust your hunger cues and eat like a normal human instead of a calorie calculator (Alhassan et al., 2019).
  • Portion Control: Use your hands as measuring tools—because let’s be honest, they’re always with you.
  • Prioritizing Whole Foods: If your plate looks like a colorful farmers’ market stall, you’re probably on the right track (Harvard Health, 2019).

So, Is Counting Macros Worth It?

That depends. If you thrive on structure and love seeing numbers add up (or subtract down), macro tracking can be a game-changer. But if you find it exhausting and borderline obsessive, it might not be the best long-term solution.

Ultimately, nutrition is about balance. If macro counting works for you, great! If not, there are plenty of other ways to eat well without turning every meal into a math problem. The goal is to find something that helps you feel good—physically and mentally—without making you lose your mind in the process.

If you’ve ever felt like macro counting was both the best and worst thing you’ve ever tried, you’re not alone. Just remember: food is fuel, but it’s also meant to be enjoyed. Now, if you’ll excuse me, I have a plate of biscuits and gravy to justify.

by Susan Stamper

References

  • Alhassan, S., et al. (2019). Effects of macro tracking on dietary adherence and food choices. Journal of Nutritional Sciences, 8(12), 1-10. https://pmc.ncbi.nlm.nih.gov/articles/PMC8459601/
  • Aragon, A. A., et al. (2017). International society of sports nutrition position stand: Diets and body composition. Journal of the International Society of Sports Nutrition, 14(1), 1-19. https://pmc.ncbi.nlm.nih.gov/articles/PMC5568610/
  • Harvard Health. (2019). Stop counting calories. Harvard Medical School. https://www.health.harvard.edu/staying-healthy/stop-counting-calories
  • Medical News Today. (2023). How to count macros. https://www.medicalnewstoday.com/articles/how-to-count-macros
  • The Conversation. (2020). Calories or macros? Nutritionist explains which works best for weight loss or muscle building. https://theconversation.com/calories-or-macros-nutritionist-explains-which-works-best-for-weight-loss-or-building-muscle-141096
By user Exercises, Sporting, Studies, Therapy ,

Fall Fitness and Chiropractic: Preparing Your Body for Cooler Weather

The smell of Autumn is in the air! And as we watch the leaves change to those glorious shades of gold, coral, and sunkist, it’s time to think about how to keep our bodies in tip-top shape for the cooler months ahead! 🍂 Chiropractic care can play a vital role in preparing your body to enjoy the seasonal changes that come with fall. Here’s how you can stay active and healthy this autumn!

1. Stay Active with Seasonal Activities

Fall is the perfect time to enjoy outdoor activities like hiking, apple picking, or even raking leaves! These activities not only keep you moving but also help you connect with nature. Remember to warm up before engaging in any physical activity to prevent injuries.

– Tip: Try to incorporate at least 30 minutes of physical activity into your daily routine. This could be a brisk walk in the park or a fun family outing to a pumpkin patch!

2. Adjust Your Posture

With the change in weather, many of us start to hunch over more, especially when bundling up in layers. Regular chiropractic adjustments can help correct any misalignments caused by poor posture, ensuring your spine stays healthy and aligned.

– Tip: Be mindful of your posture while sitting and standing. Consider using ergonomic furniture to support your back during work or leisure activities.

3. Strengthen Your Core

As the weather cools, it’s essential to maintain a strong core to support your back. Incorporate exercises such as planks and bridges into your routine. A strong core helps prevent injuries, especially when lifting heavy objects like pumpkins or bags of leaves!

– Tip: Engage in core-strengthening classes or online workouts to keep your routine fresh and exciting.

4. Stay Hydrated

Even though it’s cooler, staying hydrated is crucial. Dehydration can lead to muscle cramps and fatigue. Be sure to drink plenty of water, especially if you’re engaging in outdoor activities.

– Tip: Carry a reusable water bottle with you to remind yourself to drink water throughout the day.

5. Schedule Regular Chiropractic Visits

Regular visits to your chiropractor can help keep your body in balance, especially as you transition into fall. A chiropractor can provide personalized advice on exercises and stretches that are best suited for the season.

– Tip: Consider scheduling an appointment before the season starts to discuss your fitness goals and any concerns you may have.

6. Incorporate Stretching into Your Routine

As the temperatures drop, your muscles may become tighter. Incorporating stretching into your daily routine can help maintain flexibility and prevent injuries. Focus on stretches that target your back, hips, and legs.

– Tip: Try yoga or Pilates classes that emphasize stretching and flexibility, which can complement your chiropractic care.

7. Mind Your Footwear

As you transition from sandals to boots, be mindful of your footwear choices. Supportive shoes can help maintain proper alignment and reduce strain on your back and joints.

– Tip: Look for shoes with good arch support and cushioning to keep your feet and body happy during fall activities.

I can’t wait for the cooler days and longer nights, spent with family and hot cocoa! As we get ready for the beautiful fall months, don’t forget that chiropractic care is a great way to take care of your body through the seasonal changes. Let’s welcome the season with a healthy mindset and an active lifestyle!

by Susan Stamper

Sources:

American Chiropractic Association: [Chiropractic Care and Fall Fitness](https://www.acatoday.org)

Mayo Clinic: [Healthy Lifestyle: Fitness](https://www.mayoclinic.org)

Harvard Health Publishing: [The Importance of Staying Active](https://www.health.harvard.edu/exercise-and-fitness/the-importance-of-staying-active)

Cleveland Clinic: [Benefits of Chiropractic Care](https://my.clevelandclinic.org/health/treatments/10063-chiropractic-care)

By user Studies , , ,

Blood Sugar Regulation 101

If you’re one of the umpteen-zillion people who have at one point or another tried to shed some weight (don’t quote us on that number), you may have learned a couple of things:

  1. It can be very hard.
  2. It can be even harder to keep it off.

First, there’s more to being healthy than just losing weight, so make sure you have the right goals. Talk to your doctor and/or a nutritionist to help you make solid choices about the target you need to be aiming for in the first place.

Second, your mileage may vary when it comes to these tips. So many variables can come into play, including your age, genetics, activity level, and any pre-existing physical limitations and/or medical conditions.

Third, weight loss is an ever-evolving discussion among researchers and medical professionals. Some studies are contradictory to others, and it can be difficult to make informed decisions. (This is yet another reason to consult a professional to help you make those decisions.)

Regulate That Blood Sugar!

And now to the topic at hand: your blood sugar. Keeping an eye on blood sugar levels isn’t just for those who are diabetic. Stable blood sugar levels help to keep you more energized and feel less hungry—and less prone to the types of cravings that can lead to overeating.

Eating a diet that relies on complex carbohydrates, protein, and healthy fats can help to regulate your blood sugar. (That’s right: “carbohydrate”—or just “carb” for short—is not a dirty word.)

That said, it’s important to distinguish between complex carbs and simple carbs. Fiber and starch are complex carbs; they’re digested more slowly and release glucose into your bloodstream at a more gradual rate. (This is the whole “stable blood sugar” thing we’re going for, remember?)

Simple carbs, on the other hand, are digested more quickly and tend to be the culprits behind the blood sugar spikes and drops we want to avoid. Those ups and downs lend themselves to insulin resistance, which can cause a whole host of problems, including weight gain, higher triglyceride levels, hardening of the arteries (atherosclerosis), and hypertension (high blood pressure).

Simple carbs include table sugar, corn syrup, high-fructose corn syrup, and fruit concentrates. Some occur naturally, but many are added to sweeten foods you buy off the shelf: sodas, sugary breakfast cereals, and baked goods, just to name a few. You may have heard it’s good to reduce your intake of highly processed foods; one of the reasons is that they’re often chock-full of simple carbs.

Embrace Complexity

So, at this point, you’re probably saying something like, “You’re right! I’m a complex person who deserves complex carbs!” (Okay, you’re probably not saying anything remotely like that, but it has a nice ring to it, doesn’t it?)

We hear you. If you’re looking to include more complex carbohydrates in your diet, look for whole grains (such as quinoa and buckwheat), fiber-rich fruits (think apples, berries, and bananas), fiber-rich vegetables (include broccoli, kale, and carrots), beans, and lentils.

For a list of more foods—including complex carbohydrates— that can help to regulate your blood sugar, check out 17 Foods To Lower Your Blood Sugar.

by: Brett Hearn

Sources:

Cleveland Clinic: Insulin Resistance

Healthline: 17 Foods To Lower Your Blood Sugar 

Healthline: Simple Carbohydrates vs. Complex Carbohydrates

Women’s Health: Keeping Your Blood Sugar in Check Comes with a Bonus Prize: Weight Loss

By user Studies , , ,

Fun Facts About Bones and Joints

The human body is a mind-bogglingly complex machine. The way its many components (usually) work together in harmony to keep us breathing, thinking, and living is a marvelous thing to behold.

The human body is also pretty weird. These meat sacks we call “us” are a gold mine of trivia just waiting to be discovered and discussed. Since this is a chiropractic blog, it’s worth noting a few things about bones and joints that you can use at an icebreaker at the next party when you’ve exhausted your Marvel and T-Swift knowledge.

Not all humans have 206 bones.

It’s one of those nuggets of trivia you likely learned as a child and proudly recited to show how smart you were: There are 206 bones in the human body. But it would have been more accurate to say that most adult humans have 206 bones. Or that a human adult has about 206 bones.

Why the equivocation? Well, when we’re born, we can have closer to 300 bones! As we grow, some of our bones fuse, leaving most of us with that precious 206 number we all know and love. But adults can have more bones; some of us have extra digits, vertebrae, or ribs.

No one is actually double-jointed. 

Have you ever met someone who could contort their fingers at a stomach-churning angle that, for most other people, would require a trip to the emergency room? Or someone who could drop into full side splits with zero training and no preparation? If so, there’s a good chance that when met with an astonished, “How did you do that?!” they shrugged and responded, “It’s easy. I’m double-jointed.”

If so, that person was lying.

Okay, perhaps “lying” is a bit harsh. It’s possible that some of us are still carrying a grudge from the week’s worth of lunch money we lost when a kid bet they could bend their thumb to their wrist without having to call an ambulance. Perhaps it’s more accurate to say they’re simply mistaken.

What so many of us call “double-jointed” is actually something called hypermobility, which is a fancy term for the ability to move one’s joints further than most of us can without any special training. (If, say, you’re a dancer, gymnast, or martial artist who’s trained hard to achieve a high level of flexibility, that’s not what we’re talking about; this kind of hypermobility is something you’re born with.)

Hypermobility can be caused by a variety of factors, including abnormal collagen or elastin fibers, shallow bones in your joint sockets, and, in some cases, more serious medical conditions.

The smallest bone in your body.

It’s quite possible you already know that the femur is the longest bone in your body. (Another popular trivia question.) But have you “heard” what the shortest bone is?

As you may have guessed from that super-lame hint, it’s in your ear. The stapes, one of the three bones collectively known as ossicles (the other two are the malleus and the incus), resides in your middle ear. The stapes helps to transfer sound vibrations from the external environment to the inner ear, and it’s smaller than one kernel of short-grain rice!

If you think one or more of the bones and joints in your miraculous body may need some attention, make an appointment with a chiropractor.

In the meantime, we hope you’ve learned a little something today. Just be sure you impart your newfound wisdom from a place of wonder rather than condescension. There’s a fine line between being the most interesting person in the room and being the person people dodge on their way to the snack table.

By: Brett Hearn

Sources:

BBC: The Myth of Being Double-Jointed

Cleveland Clinic: 13 Strange and Interesting Facts About Your Bones

healthline: Stapes

StatPearls: Anatomy, Head and Neck, Ear Ossicles

Think Rice: Rice Types and Forms

USA Today: Humans Have Nearly 100 More Bones at Birth Than as Adults

verywell health: Can You Really Be Double-Jointed?