Nutrition 101

PHYSICIAN’S AGE MANAGEMENT CENTERS, LLC

NUTRITION 101-“LIFESTYLE CHANGE”

Healthy and Safe Weight Loss, Anti-Inflammatory, Autoimmune, Gluten-Free Lifestyle

GLUTEN FREE

This diet (lifestyle) helps heal adrenal fatigue, depression, and multiple inflammatory diseases that involve the digestive system, musculoskeletal system, and neurological system. Anyone can adopt this concept of using food as medication. All autoimmune disorders respond positively. Migraine patients report major improvements by reducing frequency of events.

Eating “dead” food sets the stage for weight gain, metabolic syndrome and Type II diabetes. Inflammation is inevitable as a result of eating a typical American Diet. Chronic inflammation causes weight gain. Dead food also raises the LDL, especially the small particle portion that lipidologists now focus upon when evaluating cholesterol and triglyceride disorders. An elevated total cholesterol does not mean anything bad. Ideal cholesterol is around 200-220. It should not drop below 150. The longest survivors in the Framingham Study were those with the highest cholesterol level. Ask your cardiologist how to explain that.

If the triglycerides and LDL are elevated it is because of inflammation caused by over consumption of high glycemic carbs such bread (grains), pasta, and sugar. Overcooked and all processed food fakes out our hormonal control of eating and metabolism. As soon as “dead” food is eaten, our bodies store it as either abdominal or visceral fat as a survival mechanism. It also promotes inflammation though insulin and leptin resistance.  Metabolic syndrome is the result. Out of control metabolic syndrome leads to Type II diabetes. Cholesterol and triglycerides climb and should be viewed as inflammatory markers. This form of stored energy is not available for metabolism unless we go through a prolonged hibernation or starvation-and that is not likely in todays’ world. Visceral fat is yellow fat around our internal organs.  It is deadly and functions as a storage site for toxins and inflammatory cytokines (inflammatory chemicals). Obesity triples the incidence of all types of cancer, even including thyroid. Both men and women with metabolic syndrome have higher rates of cancer and cardiovascular disease.

We see this visceral fat every time a CT scan is performed.  It can also occur with cellulite. Cellulite is fat that has been stored from eating sugar, high-fructose corn syrup, and corn and wheat products. Belly fat is the same as cellulite. The only way to remove cellulite is to avoid the processed sugars, corn and wheat products. One cannot eat corn and wheat unless it is highly processed and that turns it into a sugar. Any food that will not rot in a few days should be considered “dead” food...

An acceptable artificial sweetener is Truvia and Stevia. They do not raise the fasting insulin levels. Excessive blood levels of insulin, cortisol, and leptin are considered “death hormones”. Medications do not lower these hormones. Only the proper diet will lower the triglycerides and cholesterol, while lessening the chances of metabolic syndrome. The most effective way to reduce cortisol, glucose, and insulin levels is to do CR (calorie restriction), and 16 hour fasts. More on this to follow. Avoidance of grains cannot be overemphasized. We highly recommend reading “Grain Brain” by Dr. David Perlmutter.

An impaired digestion results in a weight problem. Here’s what happens...

Your digestive system can get inflamed, the bacteria can become imbalanced (too many bad bacteria), and all this can lead to a state of nutritional starvation. This is how you can become overweight and starving at the same time. Your body could be unable (literally) to absorb the nutrients it needs from the food you’re eating...

...so your body responds the only way it knows how. It craves more and more food.

One way you can help to end the vicious craving cycle is to heal your digestion with probiotic-rich foods, reduced grain and sugar intake, and by adding digestive enzymes as needed. So what are digestive enzymes?

In order to digest fat, you need lipase. In order to digest protein, you need protease, and in order to digest carbs you need amylase. These 3 enzymes are extremely important for breaking down and absorbing your food. In whole, living plant foods there are tons of these enzymes, but in cooked or processed foods, there are no enzymes at all. Heat destroys them.

So when you eat only cooked foods, your body has to work overtime to make up for the difference. You probably already know we are a huge advocate of eating live foods all the time (with every meal if possible). But you probably also know that it doesn’t always happen. Sometimes when we’re too busy or traveling, it’s not possible to have uncooked, fresh produce and that’s when digestive enzyme supplements can make all the difference.

So, in order to make up for less live food, we recommend you supplement with Medical Grade Fish Oil (EPA/DHA) and probiotics. This is particularly helpful in those with insulin and leptin resistance. The fish oil, probiotics, and digestive enzymes should be medical grade in order to support all the digestive needs while avoiding the sugar and processed grains. Vitamin D levels should be 60 or higher. The over-the-counter vitamin D3 is a better supplement than a prescription version (D2).

For anyone struggling with their weight, we always recommend that they use digestive enzymes with larger meals, so as to give their body a break and to boost the healing process.

FAT TRIGGERS

1. YO-YO DIETING

Dieting actually makes you fat because reducing your normal daily food intake forces your body into a famine state. Cutting down on calories also stimulates your body’s production of the hormone ghrelin. This makes you overeat after your diet ends, which means you’ll end up heavier than when you first started! Do not eat “dead” food. If you must snack between meals make sure you use nuts and berries. In those with insulin and leptin resistance too much fructose is defeating. When starting on a large weight loss regimen stick to berries as your fruits.  If one actually does CR (Calorie Restriction), one must fast at least 16 hours out of 24.Make sure you read ‘CR Way” or speak to us about the 16 hour fast.

2. LIFE-STYLE STRESS

 Whether its work, lifestyle or even subconscious stress, your body reacts in the same way: it releases one of the death hormones, cortisol, which makes you gain weight AND stops you from losing weight. Thousands of years ago this mechanism would have kept you alive-but now it just makes you retain weight. Eat “live” food.

3. EMOTIONAL TRAUMA

Self-defeating emotions like powerlessness, insecurity and not being able to say no to people results in stress, which in turn releases the fat-promoting hormone, cortisol, into your body. Studies also show that people who free themselves from emotional trauma are 30 percent less likely to die of heart disease. The two major causes of death in the U.S. are heart disease and cancer, both related to dietary and nutritional etiologies. Eat “live” food. Start today giving up processed food. Eat nothing from a bag or box. If a food product has 3 or more ingredients, beware.

4. NUTRITIONAL STARVATION

When you do not eat a healthy and nutritious diet, your body develops an insulin resistance that impairs your digestion and thrusts your body into a nutritional famine. This also causes extreme highs and lows in your blood sugar, which makes you crave more sugary food. Using better glucose control with medications like metformin causes additional weight loss.  Adding a special fiber, pGX, slows the absorption of carbohydrates and lessens the insulin spikes that damage the endothelium of your cardiovascular system. Eating “live” food prevents the spikes in insulin as well. All processed food will cause the spikes in insulin and the fasting blood sugar remains elevated (all bad).

5. POOR DIGESTION

When you eat highly processed and over cooked food (dead food), your digestive tract enters a nutritional famine, and your body enters the storage mode. This leaves you under-nourished, dehydrated and more likely to get diseases like obesity, diabetes, heart disease and cancer. Eating “live” food, taking probiotics (fermented vegetables are best), and using plenty of Omega-3’s will improve the digestion. My favorite Omega-3 is DHA/EPA. Avoiding all wheat products will eliminate the belly fat (surprise). Try to give up all processed dairy, as well as processed meats (frankfurters). If you do eat cheese, eat reasonable portions, make sure it is aged and not shrink-wrapped hanging on a wall. Aged cheese is preferred.

6. TOXICITY

Every day, your body is exposed to toxins like medications, alcohol, cigarettes, pesticides in food, and chemicals in all processed food. When your body can’t eliminate these toxins, it stores them in your fat cells. This layer of fat then becomes a buffer between the toxins and your body-and since the fat is protecting your body, its natural reaction is to not burn the fat. Eat “live” food that is not processed. An oral detoxification twice yearly for 10 days will also help. The product we recommend is Metagenics’ Clear Change. This is a Metabolic First Line Detoxification for your gut. Often it is an advantage to do the 10 day detox prior to starting your new life-style of eating live food and using fish oil, probiotics, and digestive enzymes.

7. LIMITING BELIEFS

Many people don’t believe they can lose weight because they’ve been on diets or exercise routines that don’t work. You might also believe you’re unworthy of being slim and that your excess weight is an expression of how you view yourself. Your beliefs shape your reality-and if you don’t believe you can lose weight, you won’t. Remaining lean is a life-style decision that anyone can make and sustain. Eat to live, not live to eat.

8. HARMFUL MEDICATIONS

Studies have shown there are over 50 common medications that cause weight gain, including all antidepressants, mood-stabilizers, insulin, cortisol, and birth control. Sometimes the effect is so intense; you can gain up to 10 pounds per month. Even allergy medications cause weight gain. Beta-blockers increase insulin resistance. Many migraine patients use this class of drug to lessen the frequency of migraines and weight gain is inevitable. Some ADD medications actually block ghrelin and leptin interactions and cause weight gain like that seen in those taking anti-depressants. Mood stabilizers and all anti-depressants cause weight gain.

9. SLEEP APNEA

Sleep apnea is a disorder that causes you to unconsciously stop breathing as you sleep, sometimes hundreds of times a night. It reduces your blood oxygen concentration to dangerously low levels, which leaves you chronically exhausted, irritable, and more prone to junk food cravings. You wake up tired with markedly elevated cortisol levels that bring about more insulin spikes and blood sugar swings. Adding a couple of cups of coffee then further raises the cortisol levels.

LIVE FOOD (gluten-free)

DEAD FOOD

Fruits (berries best) All processed food
Vegetables (raw or steamed) All overcooked food
Nuts All sugar and high-fructose corn syrup
Seed   All corn and wheat products
Eggs * All food with multiple ingredients
Lean Meat (Mostly poultry and fish) All food in a box or bag with a barcode
All food that will not rot or spoil  

 *Avoid nightshade family fruits (eggplant and tomatoes) if on an auto-immune diet.

Once one identifies the fat triggers, they can be dealt with effectively and eliminated. Bio-identical hormone replacement is essential for managing any metabolic disruption such as metabolic syndrome. Eating live food eliminates the need for cholesterol-lowering drugs such as statins.

SUPPLEMENTS: FISH OIL (DHA/EPA), PROBIOTICS, DIGESTIVE ENZYMES, Multivitamins, vitamin D3.

We highly recommend these books: “Wheat Belly and Blood Sugar Solution” (Fantastic). Also read “Grain Brain” by David Perlmutter, M.D.

The best resource for those with insulin and leptin resistance is The Rosedale Diet. Recently read “The End of Illness “by David Agus. He was Steve Jobs oncologist. Another fantastic insight about simplifying our health. Also check out CR Way regarding calorie restriction and 16 hour fasts. If you need large quantities of food, you should consider “The Paleo Solution” by Robb Wolf.

We strongly recommend Grain Brain (Modified Mediterranean Diet) which is a modified Paleo. It is possible to lose 20 lbs. of body fat in 30 days by optimizing any of three factors: exercise, diet, and our hormone regimen. Elite professionals implement all three. This technique does not promote bone and muscle loss, just fat.

Rule #1: Avoid “white “carbohydrates

Avoid any carbohydrate that is-or can be-white. The following foods are thus prohibited, except within 1.5 hours of finishing a resistance-training workout of at least 20 minutes in length: bread, rice (white or brown), cereal, potatoes, pasta, and fried food with breading. If you eat fried chicken, take off all the breaded skin. Non-breaded skin is fine. If you avoid eating anything white, you’ll be safe. Never eat a wheat product unless it’s sprouted. If you must have bread for sandwiches make with Ezekiel. This is found in the frozen food section of most grocery stores. Store it in refrigerator until ready to use. We like it toasted.

Rule #2: Eat the same few meals over and over again

The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals over and over again. Mix and match, constructing each meal with one from each of the three following groups:

Proteins: 50-75 grams per day

Eggs
Chicken or turkey breast or thigh. Turkey sausage is a great breakfast protein
Beef
Pork

Legumes:
Lentils
Black Beans (We have found single servings in “boxes” of the 360 Brand at Whole Foods)

Vegetables:
Acceptable and unlimited fruits are avocados and tomatoes
Spinach
Asparagus
Peas
Mixed vegetables

Healthy Fats:
Olive Oil, Avocados, Nuts, Coconut Meat and Coconut Oil

Eat as much as you like of the above food items. Just remember: keep it simple. Pick three or four meals and repeat them. Almost all restaurants can give you a salad or vegetables in place of French fries or potatoes. Mexican food, swapping out rice for vegetables is one of the cuisines most conducive to the “slow-carb”diet.

Most people who go on “low “carbohydrate diets complain of low energy and quit, not because such diets can’t work, but because they consume insufficient calories! Vegetables are not calorically dense, so it is critical that you add legumes for caloric load. Legumes are beans such as black beans.

Eat 3 times per day. Do not skip breakfast and avoid cereal always. It’s just wheat and sugar.

Rule #3: Don’t drink calories

Drink large quantities of water and as much unsweetened iced tea and coffee as you like. Do not drink milk, normal soft drinks, diet drinks, or fruit juice. Wine in the evening is okay, and there is some evidence that it aids sports recovery and fat-loss (Red Wine only).

Did you know that Mountain-Dew has a “serotonin-disrupter” as an ingredient that makes it addictive?

Rule #4: Take one day off per week

One day per week, go wild. Eat whatever you like, including Snickers Bars and ice cream. It will make you sick and you will not want to look at any of it for a week. Paradoxically, dramatically spiking caloric intake this way once per week increases fat loss by ensuring that your metabolic rate (thyroid function, etc.) doesn’t down regulate from extended caloric restriction That’s right: eating pure crap can help you lose fat. Welcome to Utopia.

An example breakfast we follow is: Two whole eggs, small serving of black beans, one slice of toasted Ezekiel bread (this is sprouted and not refined), coffee or green tea. Occasionally we will just have a small bowl of fresh berries, smoked salmon on toasted Ezekiel bread, coffee and fried egg is optional. We do not eat fruit every morning. Eating too much fruit limits your weight loss. If you have lost your 20 pounds and are in a maintenance phase, eat a bit more fruit. Avoid juice always. It’s just sugar. For more rapid weight loss, avoid all fruit for the first month.

A suggested mid-morning snack may be almonds and half an apple. Remember, too much fruit is too much fructose-limiting the weight loss. No fruit means more rapid weight loss. Make sure you take a multivitamin.

Lunch is warmed left-overs from the previous evening meal. Often it is a grilled pork chop or chicken breast with beans and roasted vegetables. Eat fish as often as you can. I prefer baked or grilled. Make sure the portions are generous. An afternoon snack is still almonds and another half an apple, or leave off the apple for more weight loss.

Dinner is generous portions of roasted vegetables from the above list and a large piece of chicken, fish, pork, or turkey. Try to eat black beans at least daily. You do need the calories to keep the metabolic rate up to a good level. Sometimes adding a small amount of bio-identical thyroid for the first month will help as well.

Remember, food is medication and if you are overweight, food is the only medication you need.

Remember, all anti-depressants limit the weight loss by blocking the leptin-ghrelin pathways.

Drink large amounts of water throughout the day. Success!

Once you lose the first 20 pounds, then you can design your diet around a maintenance phase or just lose another 20 big ones. Any type of exercise will help; resistance training is best in 20 minute segments.

To lose a second 20 pounds you might need an appetite suppressant. That is often a “trick” that works well. Before you start down this path, ask yourself how much do you wish to lose and how important it might be. You can’t continue with some of your favorites and expect to lose 20-40 pounds (or more), unless you make this a priority.

Any serious weight reduction needs supplementation with a good brand of multivitamins. Many overweight people have mineral deficiencies and abnormal gut bacteria. We also use Medical Food as a detoxification either before you start or between the first 20 and second 20 pounds. A monthly visit for an androgen booster and B12 is highly recommended. These visits are valuable and worthwhile to update your protocols and review your food diary.

Drink plenty of high PH water all day long. You will experience a “high”, along with disappearance of all bloating, while you lose weight. It’s okay to weigh each day. If there seems to be any fluid retention let us know. We can prescribe a safe, potassium sparing diuretic for 30 days to eliminate any water retention.

This is a cure and final solution for permanent weight loss.  You can continue this life-style change forever and remain skinny and fit.

We strongly encourage keeping a food diary the first month for review during your follow-up. It can often explain any problems with slow weight loss. You might download an app to your iPhone or Android:” Lift”. It is a list of reminders to enhance your day and particularly the weight loss.

Check in with our Health Coaches often and follow us on Facebook and blogs. Worry less about total calories than what makes up the calories. Instead of eating chips try putting almond butter or cashew butter on flaxseed crackers. This does not raise your insulin level.

The best heart-healthy diet is a Modified Mediterranean Diet, which is the Slow Carb, and also is the Paleo. They are all the same. Believe us, saturated fat is not the cause of cardiovascular disease. Each meal should contain some healthy fat. Carbs that are quickly absorbed are the problem. They raise the insulin level and that starts the inflammatory cascade. The modification of the standard Mediterranean diet is removal of all whole grains. The admonitions of the so-called experts from the USDA (government) that recommend plenty of whole grains are misleading the American public. Whole grains convert to sugar equivalents as soon as eaten. The original Mediterranean Diet used whole grains that were not processed like what we are now offered in grocery stores. Today’s whole grains are so highly processed they produce glycation-end products that cause inflammation and weight gain. The cholesterol myth should be exposed further but there are too many commercial interests to undo the classical recommendations to follow a low-fat diet. Low-fat diets contain too many high-glycemic carbohydrates. Focusing on fruits, vegetables, nuts, seed, eggs, and meat and getting in additional calories with legumes such as black beans keeps the inflammation down to a minimum.

A recent peer-review study was published in the New England Journal of Medicine. Over 7000 patients that had several risk factors for cardiovascular disease were followed for 10 years. The study group was on a modified-Mediterranean diet. The reduction is strokes and heart attacks in the study group was a whopping reduction of 30%, without medications (statins), and so dramatic the study was halted in order to allow the control group to start eating healthy. In addition to the reduction in cardiovascular events, less inflammation of all types was noticed, as well as less depression.

Optimal cardiovascular health and fitness demand eating the modified Mediterranean Diet. This is a naturally high-fiber diet as well and does not jack up the insulin level. The more one emphasizes the fish and vegetables the better. Indonesians that only eat fish, vegetables, and fruits, have zero cardiovascular disease and rarely have cancer. Make your lightest meal at the end of your day. Remember, saturated fat is ok and not the cause of heart disease. The patients in the famous Framingham study that lived the longest were actually those that had the highest cholesterol level. See if your doctor knows that.

SUMMARY OF EATING RULES

  • Avoid all whole grains such as multi-grain bread and all pasta. Eating pizza is for your “cheat” day. For three hours after each meal the insulin is burning what you just ate. Fat burn occurs after the 3 hours. Therefore try to eat early in the evening, not late. During the night the absence of insulin actually allows more fat burn. College students often gain weight by staying up late studying (and not sleeping), while eating through the late evening.
  • Eat slow-burning, low-glycemic vegetables, such as asparagus, broccoli, kale, Brussels sprouts, and spinach.
  • Consume generous portions of legumes, such as lentils, beans, and chickpeas.
  • Eat onions, garlic and olive oil.
  • Use generous amounts of herbs and spices.
  • All fruits are allowed in moderate amounts. Focus on citrus and berries.
  • Essential fatty acids and all protein, especially small fish and eggs are strongly recommended.
  • Healthy fats are olives and olive oil, walnuts, avocado, and coconut meat and oil.
  • Nuts and seed.
  • Cottage cheese and aged, well-fermented cheese are allowed in modest amounts. Greek yogurt is fine but watch for sugar content. Make sure the yogurt contains 100 calories or less. Any more than that is too much sugar.

Eat plenty of healthy fat to keep your cravings down and decrease hunger. Snack on fruit and nuts don’t forget to keep the bacteria balanced in your gut by taking a daily Probiotic. We use the Metagenics Brand among others. We try to select or recommend the best product available in any category. We have a Health Coach on staff that would be happy to meet with you to discuss in detail. The Metagenics‘s products that work best with permanent weight reduction are: start with the 10 day detoxification (Clear Change). Add the Fish Oil, probiotics, and digestive enzymes week two. Follow our above recommendations regarding live food.

SNACKS

If you can avoid snacking please do. The longer the fast the more likely you are to burn fat. As long as your insulin level is elevated you burn carbohydrates and not fat. Combining protein with slowly absorbed carbohydrates is best. An apple plus a handful of almonds is convenient. Combine turkey (low sodium) with grapes. Remember-eating between meals can limit your weight loss.

Chocoholics-For a meal replacement or heavy snack try this:

  1. 8oz Chocolate Almond Milk or Coconut Milk (without carrageenan an inflammatory agent)
  2. ½ cup frozen berries
  3. Hit Smoothie Button for 30 seconds
  4. Add 1 scoop of chocolate whey protein or vegan proteins such as pea or hemp.
  5. Mix
  6. Add 1 tablespoon of plain Greek yogurt
  7. Mix
  8. Add 1 scoop of ice
  9. Hit Smoothie Button
  10. Enjoy

PS: You can also add flaxseed powder, coconut oil, and ½ avocado for added nutrition. One half of a frozen banana is permitted and thickens the smoothie.

Additional Hints:

Quick Detox Trick: For your evening meal just eat plenty of raw vegetables with plenty of vinegar and olive oil, salt and pepper. Eliminates bloating. Do not skip meals. Watch portions. No fad Diets. Use food as medicine.

FOODS THAT CAUSE OR MAKE CHRONIC PAIN WORSE

The food you eat can play a major role in how you feel-just like a gluten-free diet can alleviate gastro esophageal reflux (heartburn) and migraine headaches. Pain from inflammation can start in your gut.  Seventy percent of your immune system cells are in your gut. Generalized inflammation and auto-immune disorders are best managed with hormone optimization and eating as near perfect anti-inflammatory diet. That same anti-inflammatory diet helps alleviate the chronic pain regardless of the origin, and even lifts depression. 

Pain Causing Foods:

  • Sweets-Drive up blood sugar and insulin AND inflammatory chemicals called cytokines.
  • Cookies, Candy, Ice Crème, Brownies, Doughnuts
  • Bagels, Muffins, Pasta-all sugar equivalents
  • French Fries- Trans Fats, Processed Cheese
  • Blackened and Barbecued Foods-produce AGE’s (accelerated glycation end products)
  • Vegetable Oils, Processed Meats such as frankfurters.

 

HEALTHY FATS ARE ESSENTIAL TO CONTROLLING HUNGER

Nuts, Seed, Olive Oil, Coconut Oil, Coconut Meat, Coconut Chips, Avocado, Guacamole

CALORIE RESTRICTION and TELOMERES

Human studies have proven that the longevity genes (telomeres) are activated by calorie restriction coupled with short term fasting. Eating breakfast and lunch, followed by fasting (drink plenty of water with lemon), until breakfast is a proven technique to reduce aging. Consult with our staff if you need more information. A great book is: CR Way.

KETOGENIC DIET -More data is now available regarding the healing effects of a ketogenic diet. More information is online at www.mercola.com. The ketogenic diet is now recommended to treat autism and seizure disorders. It is the ultimate anti-inflammatory diet and is just a strict “Live Food Diet”. There is almost no carbs and just vegetables and meat. Don’t forget to use probiotics as supplements. The gut-brain connection is real.

TO START LOSING ENORMOUS WEIGHT TODAY, GIVE UP JUST 3 THINGS: WHEAT, DAIRY, AND HIGH FRUCTOSE CORN SYRUP

Laboratory testing is essential to identifying lipid disorders, clinical hypothyroidism, insulin and leptin resistance. We are readily available for testing.

 

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