Staying healthy and eating healthy in this day and age can be challenging, and nutrition advice can be confusing. This consultation is designed to give you understandable information tailored to your individual needs and specific lifestyle requirements. Topics include appropriate food choices and supplements, easy ways to eat nutritionally, and food combinations suitable for your highest well-being.
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Proteins: Eat small amounts of proteins frequently. It is best if you have some protein at each meal. It need not be a large amount at any one time, in fact it is best if you stick to smaller amounts (<2–4 ounces of meat, fish, foul, or eggs at a time). Both animal and vegetarian sources of protein are beneficial. Choose a variety of meat products and try to find the healthiest options available, i.e. free range, antibiotic free and/or organic, whenever possible. Eggs for most people are an excellent source of protein. Eat the whole egg, the lecithin in the yolk is essential to lower blood fat and improve liver and brain function. With any protein, the way in which you prepare it is critical. The closer to raw or rare the better. Remember, any time meats and vegetables are heated over 110 degrees Fahrenheit, crucial enzymes are damaged and lost. Try to avoid frying. Grilled, boiled, steamed, soft boiled, or poached is best.
Vegetables: Eat more, more, more! This is the one area where most everyone can improve their diet, and it is an especially important area. Always look for a variety, although make the green leafy type your preference. This includes spinach, chard, beet greens, kale, broccoli, mustard greens, etc.
As stated above for proteins, the quality of your produce (fresh and organic preferred) and the method of preparation is critical. Raw is preferred with lightly steamed or sauteed as your second choice for all vegetables. Use only butter or olive oil to saute. When eating salads, try not to eat iceberg lettuce, rather use lettuces with a rich green color, sprouts and raw nuts. Don’t make salads your only choice for veggies.
Fruits: Most people wrongly try to drink their fruits. Fruit juice is loaded with the simple sugar fructose, which is shunted into forming triglycerides and ultimately stored as fat. Without the fiber in the fruit, juice sends a rapid burst of fructose into the blood stream. When you do eat fruit, only eat one type of fruit at a time on an empty stomach; second, avoid the sweetest fruits/tropical fruits, except papaya which is very rich in digestive enzymes (fruits from colder climates are preferred); and third, eat only the highest quality, fresh and organic when possible.
Carbohydrates: This is a very tricky area. Most people have one classification for carbohydrates when in reality there are really three different types – complex, simple, and processed. Unfortunately, for most people suffering with imbalance problems, almost any carbohydrate is a no-no. It is a physiological fact that the more carbohydrates you eat, the more you will want. Craving carbohydrates is a symptom of an imbalance, so you can use this craving to monitor your progress. Overall, eat vegetables as your carbohydrate choice and limit grains (even the whole grains can be trouble). When you do eat whole grains, only have them in moderation, and only at dinner. If you start the day with carbohydrates, you are more likely to crave them throughout the day, and then you’ll eat more and it’s down hill from there. Absolutely stay away from white breads, muffins, cookies, candies, crackers, pastas, white rice and most baked goods (100% rye only bread is the least of the evils).
Wheat and Grains: There has been a tremendous amount of debate regarding grains. Whole, unprocessed grains can be rich sources of vitamins and minerals, but with soil depletion and the special strains of grain that modern agriculture have developed, it isn’t clear what nutrients remain. The two predominantly used grains in this country are genetically engineered and have 5 times the gluten content and only 1/3 of the protein content of the original wheat from which they were derived. This high gluten content is to blame for many peoples’ allergic reactions. When scholars have studied disease patterns and the decline of various civilizations, many of the degenerative diseases developed when cultivation of grains became a major part of their diet. Chemicals naturally found in certain grains, lack of the appropriate enzymes, and the carbohydrate content of grains make them a source of trouble for many individuals. Our opinion at this time is to minimize grains such as wheat and barley. Unprocessed rye, rolled oats and brown rice can be considered on occasion to give you more variety. Some of the Danish and German brown breads like pumpernickel seem to be nutritious.
Sweeteners: Use only a small amount of raw Tupelo honey or Stevia as sweetener. Absolutely NO NutraSweet, corn syrup or table sugar. Although Dr. Page did not allow raw cane sugar, it does provide the nutrients to aid in its metabolism. If you cheat, be smart and use only small amounts with a meal.
Fats: The bad news is you probably do not get enough of the right fats in your diets. So, please use olive oil (cold pressed, extra virgin), walnut oil, flax seed and grapeseed oils. These are all actually beneficial, as long as they are cold-pressed. When cooking use only raw butter and olive oil – they are the only two oils safe to cook with. Avoid all hydrogenated and partially hydrogenated fats! They are poisons to your system! Never eat margarine again! Also, avoid sugary peanut butter; eat only natural peanut butter. Eat all the avocados and raw nuts you desire.
If you think eating fat will make you fat, think again. When you eat fat, a chemical signal is sent to your brain to slow down the movement of food out of your stomach. As a result, you feel full. It is not surprising that recent research is showing that those who eat “fat free” products tend to actually consume more calories than those who eat foods that have not had their fat content reduced (low fat usually means high sugar/high calories). In addition, fats are used not only for energy, but also for building the membrane around every single cell in your body. Fats also play a role in the formation of hormones, which of course make you feel and function well. It is far worse to be hormone depleted from a low fat diet than it is to over eat fat. The sickest people we see are the ones who have been on a fat-free diet for a long period of time. Like carbohydrates, choose your fats wisely – this program is not suggesting fried or processed foods.
Milk Products: Forget pasteurized cow milk products (milk, certain cheeses, sour cream, half and half, ice cream, cottage cheese and yogurt). If you only knew all the potential problems from pasteurized milk, you’d swear it off forever. Dr. Page found out that milk was actually more detrimental than sugar for many people (man is the only mammal that continues to drink milk after weaning). Avoiding dairy will make it much easier for you to attain your optimal level of health and hormonal balance. Raw butter and Kefir (liquid yogurt), however, are excellent sources of essential nutrients and vitamins. Raw goat and sheep cheeses and milk products are great alternatives because their genetic code and fat content is apparently more like humans. We’d still be cautious with these, however.
There has been a lot of type about using soy milk and rice milk to replace dairy. While they sound like healthy alternatives, what they really are is highly processed foods that are primarily simple carbohydrates. You’re better off doing without these as well.
Liquids: Water is best, minimum one gallon a day, and herbal tea. Avoid all soda. No coffee until you are fully recovered, if then. Fruit juices are not recommended because of their high fructose content and dumping of sugar into the blood stream. An occasional small glass of vegetable juice with a meal is probably ok, BUT water really is best.
If you enjoy wine or beer and still insist, there are some guidelines. First, drink only with meals. Red wine has less sugar and more of the beneficial polyphenols than white wines. Most of the good foreign beer is actually brewed and contains far more nutrients than the pasteurized chemicals called beer made by the large commercial breweries in the United States. Less is better; occasional rather than regular. Because coffee and alcohol force you to lose water, you’ll have to drink more water to compensate.
The most important life-giving substance in the body is water. The daily routine of the body depends on a turnover of about 40,000 glasses of water per day. In the process, your body loses a minimum of 6 glasses per day, even if you don’t do anything. With movement, exercise, and sugar intake (that’s right), etc., you can require up to over 15 glasses of water per day. Consider this – the concentration of water in your brain has been estimated to be 85% and the water content of your tissues like your liver, kidney, muscle, heart, intestines, etc. are 75% water. We recommend drinking a MINIMUM of 1/2 ounce of water for every pound of body weight. For example, a 200 pound man would drink 100 ounces of water. I know, it may seem like you’ll drown drinking that much, but believe me your body will thank you!
*Information adapted from Dr. Melvin Page’s Fundamental Diet Plan. Dr. Page based his diet plan on the research of Drs. Price and Pottenger, who showed the relationship of diet to health, both physical and emotional. The diet plan was proven true when blood chemistry panels of thousands of his patients normalized without any other intervention. For more information regarding the Page Food Plan and other books by Dr. Page, including Health vs. Disease, and other works by such nutritional pioneers as Dr. Weston Price, Dr. Francis Pottenger, and Dr. Royal Lee, please contact: International Foundation for Nutrition and Health, San Diego, CA.