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Nutrition and Weight Loss - General Nutrition Guide
No issue seems to cause more frustration and confusion than nutrition. One day, everyone's eating eggs and then the next day they are bad for you. Some say don't drink cow's milk, others say don't drink soy milk. What's a person to do? There seems to be so many chemicals and hormones to avoid, but getting the products that are "healthier" may be more expensive and harder to find.
We have some pointers and tips to help you and your family get on the road to good nutrition.
Change: Change the way you view food. Is food merely fuel for your "machine", a reward for hard work or a way to enhance your health and extend your life. Whatever your current view on food, know that food is and can be enjoyable and healthy. The old adage "you are what you eat" has never been more true than it is in today's world. With "lifestyle related illness" at record highs, proper nutrition can be your key to living a healthy, long life.
Self-Discipline: Proper nutrition and a healthy diet take self-discipline and accepting personal responsibility for your health. There are no quick fixes or miracle diets. Yes, there are a lot of "diets" and programs that can help you lose weight. However, unless you change your eating habits and mindset, you will gain it right back. No one but you can make these changes. There are some instances which may require a special program to help you lose weight.
Moderation: You do not have to stop eating all of your favorite food. Eat until your body is satisfied, not "full". You do not have to go crazy counting carbs or calories.
Set realistic goals: Eat healthy 80-90% of the time. Don't beat yourself up over an occasional splurge.
Water intake: A good guide for how much water to drink: Take your body weight and divide it in half. This is the minimum amount of water you should drink in ounces per day. For example, if you weigh 160 lbs, you should be drinking a minimum of 80 ounces of water per day. Add 24oz. on days you exercise. A good gauge for your hydration is the color of your urine. It should be light yellow in color and transparent. If your urine is dark yellow or amber and cloudy, drink more water. (If this continues despite the water increase, see your medical doctor.)
Organic or "No Spray" produce: Try to eat mostly organic with the following exception: locally grown, vine ripened and "no spray" are more important than buying organic.
Where do I start? When our family made significant changes in our nutrition, we started with doing away with High Fructose Corn Syrup and MSG. Next came looking at sugar and sodium content. Then we moved on to ousting "bad fats". All along, we sought out local, organic and "no spray" produce and organic/non-hormone animal products. We recommend that you follow the list below and incorporate one point per week or month. It can be very overwhelming to make all these changes at once. You may also want to replace existing products in your pantry or fridge with healthier options when you "run out" to minimize waste.
1) Avoid anything with High Fructose Corn Syrup or MSG (monosodium glutamate).
2) Start minimizing sugars and breaking the habit of "sweets". (Fruits are OK.)
3) Drink water instead of sugary drinks.
4) Keep your salt (sodium) intake below 2000 mg per day.
5) Reduce the amount of saturated fats, trans fat, and processed oils (cheese and dairy).
6) Eliminate processed foods and hydrogenated oils.
7) Make half your plate fruits and vegetables.
8) Raw fruits and vegetables are preferable to cooked ones. The nutritional value plummets when heat is added to these foods.
9) Reduce the amount of genetically modified food - Especially products with soy.
10) Eat a large variety of different foods.
1) 2-3 grams of ultra-pure omega 3 fatty acids (Fish oil and/or ground flax seed).
2) 1000 - 5000 IU of vitamin D daily. We recommend having your MD or ND test your vitamin D levels and adjust the dosage accordingly.
3) Whole food supplements - not chemically synthesized "vitamins".
Why "whole food" supplements?
Take vitamin C and oranges for example. There are more nutrients in an orange than Vitamin C. In fact, oranges contain thousands of phyto-nutrients. It is the cumulative and synergistic effects of all these nutrients together that benefit the body the most, not the chemically isolated Vitamin C in the form of ascorbic acid in a multi-vitamin that helps you.
At Cornerstone Chiropractic, we have access to the highest quality nutritional supplements. These are not the same ones found at your local warehouse club or the grocery store. Please ask one of our doctors for more information on where we get our products and why we take them personally.
Dr. Mike's Daily menu:
a) Wellness smoothie for breakfast.
b) Soup and salad for lunch.
c) Eat a light dinner with a salad.
Book Recommendation: "Eat for Health" by Joel Fuhrman, M.D.
The following are links to the sites where we get our "whole food" nutritional products which we carry in the office:
Free e-book on the importance of an acid/alkaline balance in your body: