Really, all diet books are useless beyond the pure principles. That’s why I have advocated the “Paleo” diet for the past several years. Get the basics down out of any paleo diet book, then you have to finish the job yourself. It’s not about low carb or high fat; it’s about cutting back or cutting out neolithic foodstuffs; i.e., processed foods and derivatives. Nobody can prescribe for you whether a diet of 40, 50, 70 or 80% natural fats work best for you, or, 40, 50, 70 or 80% STARCH. I can tell you this, once I do a body composition analysis on you, I am very good at telling you how much protein in grams you should strive for on a daily basis.
For me, many years ago I used to love pasta and high starch meals. But I wasn’t as healthy as I am now. I can still enjoy thoses foods occasionally, but l prefer more protein & fat now. Each of us has to figure out what’s best for ourself. We are our own laboratory & chemistry set.
| Eating right and getting regular exercise is the best way to achieve and/or maintain health. I remember hearing Jack LaLanne say, “Diet is King & exercise is Queen, and when you put them both together you build a Kingdom.”
Inflammation can be low-grade or it can flare up or progress into chronic or acute disease states, including serious autoimmune problems such as arthritis. Although inflammation should lead to tissue repair and remodeling, when it becomes chronic, it prevents healing and should be viewed as a disease process. Nutritional imbalances (deficiencies and excesses of various nutrients) can cause inflammation . The Diet Vegetables are always at the top of the list. Foods containing omega-3 fatty acids are also anti-inflammatory, including fish and, to a lesser extent, plant foods like flax seeds and walnuts. Because plant-based foods are among the richest sources for powerful antioxidants and phenolics (including flavonoids) that reduce inflammation, the Mediterranean diet, which emphasizes fresh plant-based foods and phenolic-rich olive oil, has grown in popularity. I recommend not eating grains and enjoy high-fiber foods like beans, peas, lentils, oatmeal, nuts, and avocados. Consume more fish, especially salmon, tuna, and other fatty fish that contain those omega-3 fats. Processed Foods and Meats Avoid anything with more than a very small amount of sugar or high-fructose corn syrup, white flour products, sodas and sweet drinks, chips, and fried foods of all types, other than lightly stir-fried vegetables. White flour increases inflammation. Red meat isn’t necessarily bad. It is what we do to red meat that makes it bad for us by feeding cattle grains such as corn, instead of allowing them to eat the field grasses that they were intended to eat. An alternative to beef is buffalo or bison—these animals are grass-fed and, interestingly, will not eat corn. For the carnivores among us, the preferred protein solution is buffalo or bison, grass-fed beef, organic chicken, and wild-caught fish, particularly salmon and tuna. For those with rheumatoid arthritis: Increase EPA intake from marine sources such as oily fish (salmon, sardines, herring, trout, black cod) and oysters, aiming for consuming these foods several times a week, and to reduce dietary sources of arachidonic acid (meat, high-fat milk and cheese products, eggs) as much as possible. Make sure your diet is low in arachidonic acid and supplement with fish oils.
In a recent study at Lund University’s Antidiabetic Food Centre in Sweden, 44 healthy, overweight subjects aged 50 to 75 were fed an anti-inflammatory diet consisting of antioxidants, slow-release carbohydrates, omega fatty acids (oily fish), whole grains, probiotics, and viscous dietary fiber. After only four weeks, the results showed LDL cholesterol had dropped by 33 percent, blood lipids by 14 percent, blood pressure by 8 percent, and a risk marker for blood clots by 26 percent. A marker of inflammation in the body was also greatly reduced.5 A diet free of gluten has positive effects on symptoms and clinical signs of inflammatory diseases. Such a diet would be void of arachidonic acid, free of potentially allergenic wheat, dairy, and egg products, and high in plant-based antioxidants and other potentially anti-inflammatory phytonutrients. What Sodas Bring to the Table Supplement with anti-oxidants – these will stimulate the immune system, decrease platelet aggregation, modify cholesterol metabolism, reduce blood pressure, and possess anti-bacterial and antiviral activity. One of the most effective supplements I use for inflammation is using the UltraInflamX protein powder by Metagenics. This can be taken as 2 scoops with water or fresh juice twice daily. References 1. Seaman DR. Clinical nutrition for pain, inflammation, and tissue healing. Self published. 1998. 2. Seaman DR. The diet-induced pro-inflammatory state: A cause of chronic pain and other degenerative diseases. J Manip Physiol Ther. 2002; 25:168-179. 3. Adam O, et al. Anti-inflammatory effects of a low-arachidonic acid diet and fish oil in patients with rheumatoid arthritis. Rheumatol Int 2003 Jan;23(1):27-36. 4. Salas- Salvadó J, et al. Effect of a Mediterranean diet supplemented with nuts on metabolic syndrome status: one-year results of the PREDIMED randomized trial. Arch Intern Med. 2008;168(22):2449-2458. 5. Hafström I, et al. A vegan diet free of gluten improves the signs and symptoms of rheumatoid arthritis: the effects on arthritis correlate with a reduction in antibodies to food antigens. Rheumatol 2001;40(10):1175-79. 6.Dhingra R, et al. Soft drink consumption and risk of developing cardiometabolic risk factors and the metabolic syndrome in middle-aged adults in the community. Circulation 2007;116:480-88. |
AMD is the leading cause of blindness in seniors. There are alternative nutritional treatments instead of the drugs currently offered for AMD. The drugs are Lucentis, which is specifically designed to treat AMD and Avastin, a cancer drug that eye doctors have been using off-label for several years as an AMD treatment.
In a recent study, patients were treated with one of the two drugs for a year. At the end of the year, Avastin patients were able to read, on average, 8 additional letters on an eye chart, while Lucentis patients were able to read 8.5 additional letters. Of course there are side effects that may occur with the use the drugs. According to the Lucentis website, some patients who use the drug have had detached retinas and serious infections inside the eye. Other risks include “eye- and non-eye-related blood clots (heart attacks, strokes, and death).” The list goes on to include eye pain, small specks in vision, headaches, and respiratory infections. Stroke or heart problems (which can be fatal), serious kidney problems (which can also be fatal), high blood pressure, difficulty breathing, tremors, nose bleeds, back pain, inflammation of the skin, and nervous system and vision disturbances (which can include seizure and blindness).
Back to natural alternatives: You can look up additional information on the Age-Related Eye Disease Study (AREDS)–an ongoing clinical trial sponsored by the National Eye Institute. AREDS has shown that vitamins C and E, beta-carotene, zinc, and copper, taken together, can help prevent AMD.
Over time, researchers began calling this combination of nutrients the “AREDS formula,” which is now being used as an AMD treatment.
The website for Macular Degeneration Research (a program of the American Health Assistance Foundation) states that the AREDS formula “may delay or prevent intermediate age-related macular degeneration from progressing to the advanced stage.”
So which would you rather try first: Lucentis, Avastin, or the AREDS formula?
Here are the exact daily dosages used in AREDS:
I would also include two vision-friendly carotenoids that I’ve also mentioned many times: lutein and zeaxanthin.
Magnesium is mostly stored in our bones, and some in our muscle. It has beneficial effects on the heart.
Potassium is essential for the proper functioning of the heart, kidneys, muscles, nerves, and digestive system.
There is an important inter-relationship between the two nutrients.
But by most standards, including the government recommended guidelines, many Americans don’t get sufficient amounts of either – which can negatively affect your health. When you consider that these nutrients are essential for the proper function of nearly every organ system of the body, you can imagine the toll it must take on your body to make do less than it needs.
Everything that’s good for you gets magnified when you include the magnesium and potassium your cells need to make use of everything else…
Many alternative health experts consider vitamin C to be the most important nutrient for adrenal fatigue recovery. Healthy adrenal function requires vitamin C, and some of the highest concentrations of vitamin C in the whole body are found in the adrenal glands.
Adrenal gland symptoms: fatigue, depression, inability to cope with stress, or emotional instability.
Tissues throughout the body use more vitamin C during times of stress. Vitamin C is not manufactured by the human body, so our supply of vitamin C is entirely dependent on diet and supplements.
Vitamin C is found naturally in foods like leafy greens, tomatoes, citrus fruits, sprouts and acerola berries. However, most people do not get enough vitamin C for adrenal support in their diet.
Tips for Taking Vitamin C for Adrenal Fatigue – Bioflavonoids are a crucial component of the vitamin C complex. They enhance the absorption of vitamin C and improve its utilization throughout the body. Ascorbic acid (vitamin C) should be taken with bioflavonoids at a ratio of 2:1. For example, if you are taking 2,000 mg of ascorbic acid you will need 1,000 mg of bioflavonoids. – The typical dosage of vitamin C for adrenal fatigue is between 2,000 and 4,000 mg per day, though it varies between individuals. Vitamin C is water soluble and is excreted quickly from the body, so it`s better to take smaller doses throughout the day rather than one large dose. – Vitamin C dosage should generally be altered by only 500 mg at a time. This means that if you`d like to decrease your dosage, do so by taking 500 mg less every few days until you`ve reached the desired dose. This eliminates any side effects that may arise from increasing or decreasing vitamin C intake too quickly.
Can you give an exact menu for what I should eat on a high carb meal day?
Stick to the high protein days with one high carb day every 4th day.
Try this: 1 can coconut milk, 1/4 cup granulated tapioca, 1 tbs honey, dash salt. Cook and stir occasionally until done, 12-15 minutes. Stir in a beaten egg in the last few minutes. Then slice up half a banana. Done. You’ll be full before eating it all. You could use berries just as well, or other fruit. This is probably a bit high in fat for a “textbook” carb load, but it works for most.
Griddle scones: 1/3 cup tapioca flour, 1/3 cup coconut flour, 1 egg, 1 tsp baking powder, spices or herbs to taste or chopped scallions, and a little olive oil. Use milk, kefir, coconut milk, or water to get a thickish consistency. Chicken broth would work too. Heat butter or lard in a skillet, spoon out scone-sized blobs, lower heat to med-low, put a lid on. Turn after a few minutes. Cook until done. This is an amount for one meal for most.
You may also have a serving of vegetables such as broccoli, or other vege on the list. These simple meals taste sensational when eaten after 4 days of low-carb. A person could use rice, or rice flour. Rice is not paleo of course. But in the spirit the 80% rule, it would not be too bad once a week.
I usually recommend eating 4 to 6 oz portions of meat (protein). Start the day with high-quality bacon or sausage, eggs, in addition to a serving of veg and 1/2 fruit. You don’t have to avoid fatty meats - enjoy them. Try to mix up types: pork, lamb, beef, bison, or poultry, seafood.
Use olive oil on salads.
Continue to walk daily for the first 3 weeks. Get busy doing yard work and soon I want you to climb hills and ride a bike, then in another month I’ll teach you how to lift weights. I can get you to lose about 20 lbs. in time for that reunion.
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Dr. Jeffrey Tucker | (310) 473-2911 | 11600 Wilshire Blvd. Suite 412 | Los Angeles | CA | 90025
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Developing lower-limb strength and then power helps improve speed, acceleration and jumping. This in turn helps improve many track and field events, as well as field sports, gymnastics, weightlifting and martial arts.
Developing maximal strength in the lower body is an essential prerequisite of developing power. I still think the barbell squat is the king of all strength exercises. That’s because the squat exercise uses most of the major muscle groups in the lower body, overlapping with those used in running and jumping, so it is very suited to most sports.
At the very least, you should keep bodyweight squats in as one of your core exercises. I always say that we should be able to do our age in bodyweight squats. For my advanced clients I recommend that you have a minimum strength base of squatting one rep maximum (1RM) of the equivalent to your own bodyweight.
Strength training develops the muscles’ ability to exert force, for example pushing a heavy object. Power training develops the ability to exert this force in less time – ie to make the movement quicker, for example throwing a ball. Sprinters can generate forces of up to three and half times their bodyweight when racing, so having sufficient leg strength to generate this force without injury is necessary. This explains the commonly quoted guideline that a power athlete needs to be able to squat a weight equivalent to twice their body weight – eg an 80kg male rugby player should be able to squat 160kg.
To lose one pound of body weight (fat) – you have to burn 3,000 calories. You can burn calories through exercise, or decrease your intake of food calories by approximately 3,000 calories. Let’s break this down: you can exercise 250 calories daily and decrease your food calories by 250 per day. Do this every day for one week and you will lose one pound of body weight fat.
The strategy I use is to decrease 250 calories of food daily and increase your activity by 250 calories per day for seven days to reach the 3,000 calorie mark each week. My clients who do this typically lose a pound a week.
Break it down: Do 30 minutes of a combination of cardio (sprints) and one of my free weight programs to burn body fat and build muscle which automatically burns more calories during rest. I advocate cardio + resistance. That’s what I personally do. Too much aerobic exercise will burn calories from fat but can burn fuel from muscle cells-resulting in a loss of muscle mass-now you are screwed. The reason this happens is that periods of aerobic exercise cause the body to shift into survival mode. In this state, it strives to preserve access to fat cells by also burning fuel derived from muscle cells. It does this because the body is incapable of understanding our motivation for doing cardio. As far as it is concerned, it just needs to maintain fat reserves for any pending emergency situations where we might not have access to food. By combining your workouts with resistance + cardio activities, you can burn up to 44% more calories. The bottom line is that resistance + cardio workouts burn considerably more calories and fat than ordinary cardio alone.
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