All Posts tagged diet

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Paleo Diet

The Paleo diet doesn’t restrict carbohydrates, it promotes unlimited veggies and fruits. For some patients I do restrict the number of fruits. I recommend eggs, poultry, and meats. I allow sweet potato and yams. The monounsaturated fats are avocado, hazelnuts/fliberts, macadamia nuts, and olives. These are all great choices. A lot of my patients are switching to coconut oil/butter/flakes and milk for cooking and snacks. 

Research concludes that low carbohydrate diets in which fruits and vegetables are not restricted – like the Paleo Diet – result in lower all-cause and cardiovascular disease mortality rates. I’m after making a difference in cardiovascular disease, metabolic syndrome, and other chronic illnesses which typically afflict my patient population.

Stick with a diet based upon seasonal unlimited veggies, lean meats and seafood.


  1. Fung TT, van Dam RM, Hankinson SE, Stampfer M, Willett WC, Hu FB. Low-carbohydrate diets and all-cause and cause-specific mortality: two cohort studies.Ann Intern Med. 2010 Sep 7;153(5):289-98.
  2. Jönsson T, Granfeldt Y, Ahrén B, Branell UC, Pålsson G, Hansson A, Söderström M, Lindeberg S. Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: a randomized cross-over pilot study. Cardiovasc Diabetol. 2009 Jul 16;8:35.
  3. Frassetto LA, Schloetter M, Mietus-Synder M, Morris RC Jr, Sebastian A. Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet. Eur J Clin Nutr. 2009 Aug;63(8):947-55.
  4. Osterdahl M, Kocturk T, Koochek A, Wändell PE. Effects of a short-term intervention with a paleolithic diet in healthy volunteers. Eur J Clin Nutr. 2008 May;62(5):682-5.
  5. Jönsson T, Ahrén B, Pacini G, Sundler F, Wierup N, Steen S, Sjöberg T, Ugander M, Frostegård J, Göransson L, Lindeberg S. A Paleolithic diet confers higher insulin sensitivity, lower C-reactive protein and lower blood pressure than a cereal-based diet in domestic pigs. Nutr Metab (Lond). 2006 Nov 2;3:39.

How Much Protein Do I Recommend?

Hi Jeff,

Could you explain why you think we need 100 g/120 g protein per day. I was just reading something and they said 50 g.  This area has a lot of debate, doesn’t it?

Great question!  High protein foods send signals to the brain that keep you from being hungry for hours – stronger signals than either carbohydrates or fat gives. For a typical woman, I recommend about 100 grams of protein per day. That would be 25-30 grams at breakfast and lunch, a 25 gram protein snack in the late afternoon, and again at dinner. For a typical man, I recommend 125-150 grams of protein per day: 30-40 grams each for breakfast and lunch, 20-30 grams in the afternoon snack, and 50-75 grams at dinner and during the night before bed.
I think anyone who is dieting should get a minimum of 50 grams of protein per day to be safe.
I like at least 30 percent of total calories from protein. I determine the exact amount of protein someone needs by there lean body mass, which includes everything in your body that isn’t fat, such as muscle, bone, organs, and skin. I get this information from doing a body composition analysis. The number of pounds of a persons lean body mass is about the number of grams of protein you need each day.   
Hope this helps.


Weight loss – some of my tips

Each morning, think ahead to what food challenges you might encounter during the day. Then prepare in your mind how you can handle the situation.

I often get asked “Should I weight myself every day?” I say “No”. I go by the body composition analysis test I perform (body fat, lean muscle mass, water, etc) and I find clients more relaxed with weekly or every two week weight-ins.

Continuously remind yourself what the goal is. Every time you reach for something not on the program, you need to remember the goal and that makes it easier to stick with healthy food choices.

Intermittent fasting from the time you go to bed at night until mid-late morning is OK. I use to coach clients that as soon as they get out of bed they should eat some almonds. Now, I encourage morning exercise and if you can do it on an empty stomach, I’m fine with that. Taking a break from eating is important. The hormones that work to break down fat and glycogen (stored in sugar) need you to let them alone to do their job. 

Exercise is an essential element to getting and staying healthy. I will coach you and together we will figure out the best exercsie routine for you. I need you to exercise to ‘up’ your metabolism. 

It’s no secret that I am into the Paleo diet. This means you’ll be eating lots of meat, poultry, fish, eggs, and fat. You get lots of plant foods too. Make sure that the fruits and veggies you include are diverse and are different colors (each color signals a different nutrient). You will not be  chowing down on grains, (bread, pasta, etc) and other refined carbohydrates.

I am serious about weight loss. Stay away from vending machines, snack rooms, and cakes to celebrate the  birthdays. I don’t want you being tempted to eat junk food or overeat. You tell me your goal and I will help you to change.




Low-carb vs low-fat diets

If you stick to low carbs or low fat – you will probably lose weight.  But going low-carb is healthier. Gary D. Foster, PhD, director of the Center for Obesity Research and Education and professor of Medicine and Public Health at Temple University and his team conducted a trial study on 307 people and followed their progress over two years. One group stuck to a low-carb diet; the other to a low-fat one. Most people in the study were about 45 years old and had a mean body mass index (BMI) of 36.1. The low-carb group had 153 people in it. They limited their carb intake to 20 grams a day and were allowed to eat as much fat and protein as they wanted to during the first 12 weeks of the study. Their carb intake was limited to mainly low-glycemic index vegetables. They were told to eat four to five small meals every few hours and use butter, mayonnaise, and vegetable oils instead of margarine. They were also told not to “do a low-fat version of the program as it will disrupt weight loss.” After 12 weeks, they were allowed to increase their carbs by five grams each day in the form of vegetables, fruit, and even whole grains. They were told to eat foods that were “rich in fat and protein.” The low-fat group was limited to 154 people. Their calories were limited to 1200-1500 each day for women and 1500-1800 for men. They kept their calories low and focused on cutting down on their fat. Both groups were given lifestyle guidance and encouraged to take up gentle exercise.

After two years both groups had lost about the same amount of weight. The papers have been keen to promote the fact that the average weight loss was about 15 pounds for both groups across the two years. Most papers have concluded that there’s no real difference between low-carb and low-fat diets.


Let’s dig deeper into the truth. Professor Foster was mainly interested in weight loss, which he called the “primary outcome” of his study. And those are the results that the press has seized upon. But he also recorded “secondary outcomes.” These measured risk factors for heart disease. And it’s these results which are crucial to your actual health. The bottom line is that low-fat diets are not better for your heart and overall health.

My low-carb patients see major reductions in diastolic blood pressure, reduced triglycerides and Very Low-Density Lipoproteins (VLDL). While LDL cholesterol is bad, VLDL is the really bad form of cholesterol.  “Low-carbers” get an  increase in HDL (HDL is the good form of cholesterol).

The papers also ignore the fact that high-protein, low-carb diets leave you with more muscle mass which is healthier even at the same weight. The low-carb group would no doubt wind up looking better because despite being the same weight… they’d have more muscle instead of fat. 

Go Primal Diet! I’m not talking Atkins here. The Atkins diet  allows unhealthy fats and protein. They also received some of their carbs from whole grains. Dozens of studies show that whole grain carbs are little better than simple grains. And while it’s true that fat and protein are a smarter option than grains and pasta… where you get your fat and protein from is vital to better health. If those “low-carbers” had followed the primal way of eating, they probably would have outstripped their low-fat counterparts in weight loss too.

 Quality protein comes from many sources. Animal protein is a great source of nutrients. But this is not the Atkins Diet. You should not be chowing down on bacon and sausage. Stay away from processed meats like deli and meatballs. Pick protein that is lean and healthy. That doesn’t mean picking chicken over beef. It means avoiding grain-fed meat. Just like us, the make-up of an animal is changed by what it eats. An animal raised on an artificial, grain-fed diet will produce meat that is harmful to us. The key to healthful cuts of meat is reading labels at the store. Look for the grass-fed label on red meat; and the free-range label on poultry. If you’re buying eggs, pick cage-free ones, and opt for wild salmon when buying fish.

Healthy Fat: The low carb group was told to use mayo and vegetable oil. That’s not the smartest way to select your fats. Fat plays an important role in most bodily functions. But there are good and bad fats. For example, Omega-3 fatty acids are essential. These fatty acids build strong hearts and protect against cardiovascular disease. Rich sources of Omega-3s are wild fish, avocado, walnuts, and olives. Other essential sources include cod liver oil, Sacha Inchi oil, and nuts. Saturated fats are also essential components of a healthy body. They boost immunity systems and help us absorb calcium. The healthiest sources of these fats in are in grass-fed beef, raw milk, and raw butter. So, when selecting fat, choose from these sources: Grass-fed beef, Free-range chicken,  Organic butter,  Olive oil,  Nuts, Eggs, Avocadoes, Cold water wild fish, Raw milk.

Avoid cereals – they represent bad carbs. Starchy white potatoes are also bad, despite coming from a natural source. Processed carbs tend to offer little nutrition: they are stripped of their vitamins and fiber. Worse… they are loaded with simple sugars and refined starches. It’s the sugar and starch that make carbs – processed or natural – really bad. That sugar or starch is what affects your body at the hormonal level. It spikes blood sugar and triggers the release of insulin – and later – leptin. It’s because of this hormonal response that whole grain bread is just as bad for weight gain as white bread.

Here are seven good carbs you can count on: Berries, Pears, Peaches, Tomatoes, Spinach, Collards Green, beans

Enjoy! Join me in my Paleo-practic journey.


Effects of the dietary approaches to stop hypertension diet, exercise, and caloric restriction on neurocognition in overweight adults with high blood pressure.

Smith PJ, Blumenthal JA, Babyak MA, Craighead L, Welsh-Bohmer KA, Browndyke JN, Strauman TA, Sherwood A.  Effects of the dietary approaches to stop hypertension diet, exercise, and caloric restriction on neurocognition in overweight adults with high blood pressure.  Hypertension. 2010 Jun;55(6):1331-8

“High blood pressure increases the risks of stroke, dementia, and neurocognitive dysfunction. Although aerobic exercise and dietary modifications have been shown to reduce blood pressure, no randomized trials have examined the effects of aerobic exercise combined with dietary modification on neurocognitive functioning in individuals with high blood pressure (ie, prehypertension and stage 1 hypertension). As part of a larger investigation, 124 participants with elevated blood pressure (systolic blood pressure 130 to 159 mm Hg or diastolic blood pressure 85 to 99 mm Hg) who were sedentary and overweight or obese (body mass index: 25 to 40 kg/m(2)) were randomized to the Dietary Approaches to Stop Hypertension (DASH) diet alone, DASH combined with a behavioral weight management program including exercise and caloric restriction, or a usual diet control group. Participants completed a battery of neurocognitive tests of executive function-memory-learning and psychomotor speed at baseline and again after the 4-month intervention. Participants on the DASH diet combined with a behavioral weight management program exhibited greater improvements in executive function-memory-learning (Cohen’s D=0.562; P=0.008) and psychomotor speed (Cohen’s D=0.480; P=0.023), and DASH diet alone participants exhibited better psychomotor speed (Cohen’s D=0.440; P=0.036) compared with the usual diet control. Neurocognitive improvements appeared to be mediated by increased aerobic fitness and weight loss. Also, participants with greater intima-medial thickness and higher systolic blood pressure showed greater improvements in executive function-memory-learning in the group on the DASH diet combined with a behavioral weight management program. In conclusion, combining aerobic exercise with the DASH diet and caloric restriction improves neurocognitive function among sedentary and overweight/obese individuals with prehypertension and hypertension.


Which is the best diet book?

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.


Want to stick to your diet?

The Interactive Healer 

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Febuary 7, 2011 

In This Issue
Want to stick to your diet?
Plank. A Better Abdominal Exercise
Weight Loss Training


Dear Dr. Jeff,
Dr. Jeffrey Tucker


I was at a friends home for a wonderful Valentine’s dinner last night. Among the guests were two incredible MD’s and another Chiropractor. We are all concerned about the future of health care in this country. We know the costs of health insurance is expensive and patients are not happy with the bills they get from doctors. Every doctor I talk to is upset about the current state of affairs in health care. I believe one thing is certain – each one of us has to “choose to stay healthy.”  This means watching our weight, exercising, not smoking, reducing stress, and watch our finances. Every day is sacred, and we can make a firmer commitment to our health. You have the power to do anything you choose to. Please enjoy my health letter and I hope somethings make positive changes in your life.



Click on  so I can keep you updated on important and valuable health information. 
If you have any questions, suggestions or comments, please feel free to email Dr. Tucker at:

Posture and Mobility: Nine Steps to Assessing and Improving Your Health available – order now!

In my e-book Posture and Mobility: Nine Steps to Assessing and Improving Your Health, you are taken through self-assessment tests, and then guided through a progressive and safe exercise format to increase your strength, range of motion, power and endurance. If you have been searching for a way to increase physical health, this book will help you.


A recent comment was “Working through your e-book. My glute medius has never been stronger!”

Order directly from and have this professionally-bound book delivered to your door for $37.75 or download the book electronically for only $18.75.

ant to stick to your diet? Start snacking

Snacking helps control hunger and rein in portion sizes at meals. Here are some of my favorite snack suggestions. Go ahead indulge! 


1) UltraMeal Bars. These are the equivalent of an UltraMeal protein shake. They have 190 calories each, 5 grams of fiber, 17 grams of protein, and they’re low-glycemic. And they actually taste good. The calorie range is right, and they are available in a variety of delicious, natural flavors.
2) Eat more peas (fresh or frozen). Half of a cup of peas has 55 calories and 3 grams of fiber; the same amount of corn contains 72 calories with 2 grams of fiber. I avoid corn most of the time. Corn is a grain, not a vege. The high-fiber and low-calorie-density combination of peas means they’re filling and satisfying, and the frozen part makes them interesting. They’re firm, but not rock hard, and they melt in your mouth. 
3) Fage Total Greek Yogurt. Avoid the fruit-on-the-bottom yogurts –  these are high in sugar. I’d rather you toss in chopped dates, figs, or apricots. This yogurt is fluffy, low in calories, and has good protein and fiber.
4) One of the best ways to lose weight is to increase consumption of vegetables. That increases volume and decreases calorie density.
5) Beef Jerky is high in protein and doesn’t raise your level of insulin-a hormone that signals your body to store fat. That makes it an ideal between-meals snack, especially when you’re trying to lose weight. And while some beef-jerky brands are packed with high-sodium ingredients, such as MSG and sodium nitrate, chemical-free products are available. Check the label for brands that are made from all-natural ingredients, which reduce the total sodium content.


Bonus: Order Metagenics at 10% 0FF UltraMeal Bars

Plank – A Better Ab Eercise

Start to get in a Pushup position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles.  Pull your abdominals in;  imagine you’re trying to move your belly button back to your spine. Hold for 20 seconds, breathing steadily. As you build endurance, you can do one 60-second set. 1 – 2 reps, 1 set.

    The photo of the women doing ab sit-ups is NOT my favorite ab exercise.  I  prefer the plank over situps which may harm the lumbar spine.

Weight TRAINING for Weight LOSS

Over the years I have developed hundreds of workout routines for clients that come in for weight training to lose weight, improve performance, get a “6 pack abs,” tone, eliminate pain, prevent osteoporosis, and many other conditions. Here are some important tips I suggest: 

1) When I review clients current workout programs, I see too many people lifting light weights. Most of the time I have to get clients to use a heavier weight than they would pick. I pick a weight that is based on the strength level of the individual person. But the reality is if you are lifting a weight ten
times, numbers nine and ten should be difficult. If you can lift a weight 20 times but choose to do only ten, you are wasting your time. Period.

2) One of the first questions I ask clients is “How long have you been doing your exercise routine?” Often, I get answers like, “I’ve
done this two to three times a week for a year.” I go crazy when I hear that people do the same routine over and over for months on end. Programs need to be changed every 6-8 weeks. Each persons program needs to be progressive – that means the reps, sets, the load/resistance, and even the exercises need to be changed.

3) Be impeccable in your form. An all-too-common mistake is using such a heavy load that you lose proper technique and cheat in your form. Whether it’s dumbbells, kettlebells, bands or bodyweight, I teach good form and expect you to stick to it!  

4) Learn to use the foam roll, learn to stretch properly for your body, learn how to do bodyweight exercises, bands exercises, free weight and kettlebell maneuvers. You are never too old to start. You need to make working out a priority. You do not need to go to the gym…you do not need a lot of equipment!

Cheers to consistent basic training that makes you feel young and good. If you aren’t sure about your trainer, come in so we can discuss your personal program.

Order Metagenics UltraMeal shake 

Please forward my newsletter to your friends, family and coworkers.  And please feel free to contact me with your questions, comments and suggestions. 
Please stay committed to your health, fitness and nutrition efforts.
Warm regards,
Dr. Jeffrey Tucker
Functional Movement Screen (FMS). The FMS is seven tests that include a squat, hurdle step, lunge, shoulder mobility, active straight leg raise, push up & rotary stability test. The most recent research completed on the FMS was performed in Quantico, VA at the Marine Officer Candidate School. They screened over 900 Marines and followed them through basic training and found that the individuals who had a score > 14, were twice as likely to not graduate due to injury than those with higher scores. This goes right along with the previous research found in the NFL. Football players who scored less than 14 are more likely to be injured during the season. Are you at risk of injury from your workout? Come in for a Functional Movement Screen and find out! 
Call today to schedule your FMS Consultation:  310-473-2911
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Dr. Jeffrey Tucker | (310) 473-2911 | 11600 Wilshire Blvd. Suite 412 | Los Angeles | CA | 90025

Diets That Promote Arthritis & Diets That Promote Healthy Joints

Diets high in processed foods, sweets, sugars,  baked breads, chips, cookies and pastries all promote inflammation which promotes arthritis. A menu too high in omega-6 fatty acids (soy, safflower, sunflower, corn oils), and  trans-fats (hydrogenated and partially hydrogenated fats) also promote inflammation. Furthermore, diets like the above tend to be too high in calories, upset blood sugar balance and lead to weight gain. Being overweight greatly increases the stress on the low back, hip and knee joints. 

Conversely, diets high in relatively unprocessed, low-temperature-cooked (even raw) foods rich in omega-3 fatty acids (chia and flaxseed, walnuts, fatty fish, grass fed meats) and high antioxidant foods (fruits, vegetables, beans, herbs, spices and tea) are anti-inflammatory.

There are other nutrients that may promote joint health. Glucosamine and chondroitin are well-known. Gelatin, MSM (a naturally occurring sulfur compound in our diets), vitamin D, folic acid and B12 may play a role as well. 

My favorite medical food shake for joint inflammation is UltraInflamX 360 by Metagenics.