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Low-Glycemic Nutritional Guidelines

VIEWS: 14 PAGES: 17

									                            Low-Glycemic Nutritional Guidelines
The eating plan most synergistic with hormone therapy or any wellness and/or weight-loss program is
reminiscent of the Paleolithic nutrition eaten by our ancestors. They ate highly nutrient dense foods
such as fruits, vegetables, lean meats, essential fats and virtually no refined, overly processed fats and
simple carbohydrates. For thousands of years humans ate very simply; if it grew from the ground, fell
from trees, swam or ran across our path, we ate it.

Considering the fact that it took thousands of years for our digestive systems to adapt to the addition of
small amounts of grains and dairy products, you should realize that there is no way we have adapted to
the additives, preservatives, colorings and flavorings that now dominate our food choices. Even
natural products like sugar have taken a very unnatural turn. Recent government research shows that
in 1994, sugar consumption averaged 149 pounds per person per year! That is a far cry from our
sugar-free, hunter/gatherer days. Our bodies have not had a chance to catch up with the dietary
changes we have made and the results are disastrous. The rates of heart attacks, type II diabetes,
obesity, strokes, hypertension and gastrointestinal disorders in this country just keep climbing.
Fortunately, all of these conditions can be greatly improved by positive dietary changes.

The goals of the low-glycemic nutritional plan are:
  To enhance concentration of your hormone supplementation, wellness plan or weight-loss program
  To prevent illness (i.e. heart disease, type II diabetes and cancer)
  To boost the body's immune function
  To increase energy on a daily/hourly basis
  To help stabilize mood

Maximizing Therapy
This nutritional plan is designed to keep blood sugar low, as this is crucial for the management of
insulin and fatty liver disease. One goal of this plan is to increase levels of IGF-1 (Insulin-like Growth
Factor-1) which has many regenerative and healing properties. Insulin actually decreases its
production. This is due to an inhibition of IGF-1 production by insulin in the liver.

Preventing Illness
Many of the leading causes of death in this country (heart disease, type II diabetes, cancer, etc...) can
be directly linked to poor dietary choices. The average American diet is overloaded with saturated
fats, trans-fats, refined flour, sugar, preservatives, artificial colors, artificial flavors and sweeteners,
antibiotic and pesticide residues and many other substances that are toxic to the body. Over time this
continued barrage of chemicals and empty calories leads to decreased health and quality of life and
ultimately illness. Cutting out foreign chemicals and adding nutrient dense foods into the diet can
work wonders for those seeking optimal health.

Boosting the Body's Immune Function
The body's immune system is nothing short of miraculous. When given the proper nutrients it can fend
off colds, bacteria, viruses and even cancer without your being aware that anything is amiss. By
consistently eating a diet high in phytonutrients (plant nutrients), essential fats, lean protein and fiber
we can provide our body with all the tools it needs to fight off foreign invaders, repair tissues and
maintain a general state of health. This low-glycemic nutritional plan is focused on nourishing the
body, not deprivation.

                                                      1
                        Low-Glycemic Nutritional Guidelines

                                                        MACRO NUTRIENTS
                                     All foods fit into one of three categories: protein, fat or carbohydrate

                         For insulin control: Moderate carbohydrate intake while increasing protein and 'good' fats

                      PROTEIN                                                                    CARBOHYDRATE
Once digested, yields amino acids, essential for the growth        Once digested, yields sugar (glucose). Can be converted to fat if not
and repair of tissues. Can be converted to fat if not used.        used. Lack essential amino acids, vitamins, minerals ("empty calories").
Benefits: Building block for tissue repair, required for proper    Benefits: Provide bulk to diet, energy source, main source of fuel for
immune system function, decreases glycemic index of carbs.         the brain.
Examples: Meat, fish, nuts, legumes, dairy                         Examples: Vegetables, fruits, bread, pasta, rice, sugar, alcohol, legumes


                                                                      FAT
       Benefits: Ensures cell and skin health, aids the body in transporting fat soluble vitamins, decreases glycemic index of carbs.
       Good Fats: use frequently

Omega-3                               Omega-9                      Avoid                                 Limit
Salmon                                Olive Oil (extra virgin)     Trans Fats / Hydrogenated Oils        Saturated Fats
Sardines (low sodium)                 Avocado                      Margarine                             Animal Fats / Dairy (Butter)
Tuna                                  Almonds                      Fried Foods                           Coconut Oil
Walnuts                               Cashew                       Palm Oil                              Peanuts
Ground Flaxseeds                      Macadamia Nuts               Shortening
                                      Pecans                       Corn Oil
                                      Pistachios                   Safflower Oil
                                                                   Flaxseed Oil
                                                                   (prostate cancer risk in men,
                                                                   poorly converted into EPH/DHA)



                                                                         2
      Low-Glycemic Nutritional Guidelines
                                                      High Glycemic Diet

           High Insulin = Fat Storage = Lipogenesis = Accelerated Atherosclerosis = Glycosylation of Proteins
                                                 = Accelerated Aging


Blood Sugar /
Insulin Levels



       Optimal
     Blood Sugar
        Range                Low energy       Food Cravings         Low energy      Food cravings


     High Glycemic                    High Glycemic     High Glycemic            High Glycemic
        Meal                             Meal              Meal                     Meal

     ________      = Insulin Levels
                   = Blood Sugar Levels


                                                      Low Glycemic Diet

                             Low Insulin = Fat Burning = Lipolysis = Reduced Atherosclerosis
                                                  = Decelerated Aging




   Blood Sugar/
  Insulin Levels


                                            Can use stored fat for fuel



   Optimal Blood
    Sugar Range




         Low Glycemic Meal                  Low Glycemic Meal


                                                      Time

                                                                3
   Low-Glycemic Nutritional Guidelines
                          Glycemic Index (GI) = Rate of Absorption of Carbs
             Glycemic Load (GL) = [Glycemic Index] X [total carbs (in g, minus fiber content)]
                                   Keep LOAD below 300 per meal

                   Choose carbs that have a) low GI, b) nutritional value (natural), c) low GL

Vegetables                  GI         Dairy Products             GI        Other Foods                      GI
Parsnips.                   97         Tofutti                    115       Dates                            103
Baked Potato                85         Ice Cream, full fat        61        Jelly Beans                      80
Pumpkin                     75         Yogurt, sweetened          33        Rice Cakes                       77
Beets                       64         Skim Milk*                 32        Vanilla Wafers                   77
Corn                        55         Soy Milk                   30        French Fries                     75
Sweet Potato                54         Whole Milk                 27        Graham Crackers                  74
Yams                        51         Yogurt, plain              14        Pizza, cheese                    60
Carrots                     49                                              Popcorn                          55
Green Beans                 40         Grains and Cereals         GI        Chocolate                        49
All Lettuces                <30        French Bread               95        Olives                           18
Cauliflower                 <30        Instant Rice               90        Nuts                             15-30
Eggplant                    <30        Cornflakes                 83
Onions                      <30        Pretzels                   81        Most Common High
Radishes                    <30        White Bread                78        Glycemic Offenders:
Yellow Squash               <30        Waffles                    76        Alcohol-Beer and drinks made with
Water Chestnuts             <30        Cheerios                   74        juice, soda or sugar
Sauerkraut                  <30        Bagel                      72        Candy-All Types
Tomatoes                    15         Shredded Wheat             69        Dried Fruits-Except apricots
                                       Wheat Bread, high fiber    68        Frozen Yogurt-Pure sugar & carbs
Fruit                       GI         Stoned Wheat Thins         67        with no fat or protein to slow the rate
Watermelon                  72         Grapenuts                  67        of absorption
Pineapple                   66         Couscous                   65        Sugar-Sweetened Beverages-Coke,
Cantaloupe                  65         Hamburger Bun              61        Sprite, Snapple, bottled teas, spritzers
Raisins                     64         White Rice                 58        Sugar-With coffee, tea and on cereal
Mango                       56         Pita Bread                 57        Tubers & Roots-Parsnips, potatoes,
Banana                      54         Muesli                     56        beets, etc.
Kiwi                        53         Brown Rice                 50        Watermelon
Grapefruit Juice            48         Special K Cereal           54        Refined Foods-Cereal, breads,
Grapes                      46         Oatmeal, slow cooking      49        cookies, rice / rice cakes, crackers
Orange                      44         Rye Kernel Bread           46
Peach                       42         Pita Bread, stone ground   45        Eat only those carbohydrates
Plum                        39         All-Bran Cereal            42
Apple                       38         Spaghetti, white           41
                                                                            that are 45 or lower on the GI.
Pear                        37         Spaghetti, protein         27        Carbs with GI greater than 64
Apricots, dried             31         enriched                             enter blood faster than sugar
Grapefruit                  25                                              itself! Always eat carbs in
Cherries                    22         Legumes                    GI        combination with protein, fat
                                       Baked Beans, canned        48        and/or fiber in order to slow
Sweeteners                  GI         Pinto Beans                39
Maltose                     105        Chickpeas                  33
                                                                            the rate of digestion and,
Glucose                     100        Black Beans                30        therefore, the GI of that carb.
Sucrose (table sugar)       64         Kidney Beans               29        The processing of carbs
High Fructose Corn Syrup    62         Lentils                    29        (juicing, refining, canning,
Honey                       58         Peas, dried                22        over-cooking) increase both
Fructose (fruit sugar)      22         Soy Beans                  18
Splenda® (sucralose)        7
                                                                            the GI and GL.
Stevia                      3



                                                             4
                CALCULATION OF GLYCEMIC LOAD

          Glycemic Index (GI) = Rate of Absorption of Carbs

Glycemic Load (GL) = [Glycemic Index] X [Total Carbs (in g, minus
                         fiber content)]

                      Keep LOAD below 300 per meal


                                 1 Cup Carrots

                                Total Carbs = 12 g
                                - Fiber     = 4g
                                Net Carbs = 8 g

                        GL = (8g carbs) X (~50 GI) = 400

1 cup of carrots is more than one person generally eats in a sitting. Considering
       the great nutritional value of a carrot, they are an acceptable food.




                                   1 Cup Pasta

                               Total Carbs = 40 g
                               - Fiber     = 10 g
                               Net Carbs = 30 g

                       GL = (30g carbs) X (~40 GI) = 1,200

1 cup of pasta is less than one person generally eats in a sitting. Considering the
         lack of nutritional value of pasta, it is NOT an acceptable food.




                                        5
   Low-Glycemic Nutritional Guidelines
                                                   FOOD LIST
                                                   Good Choices
Best Choices                                             Acceptable – IF in side portions, balanced
Meats & Proteins                                         with protein & good fats
  The leaner, the better
  Best cooking methods: baked, broiled, grilled, steamed   Vegetables – High Glycemic (#3)
  Free range, hormone & additive-free preferably            Starchy vegetables & tubers / roots
Chicken & Turkey – Skinless                                Baked Potatoes
Eggs – Omega-3 enriched, free range                        Beets
Fish – Ocean fish better than farm-raised or fresh water   Carrots
Lamb                                                       Corn
Lean Beef – Coleman, Boar’s Head (less than 5x / week)     Parsnips
Legumes – Lentils, dried beans, dried peas, etc.           Pumpkin
Shellfish – Crab, shrimp, lobster (less than 2x / week)
                                                           Fruits - High Glycemic (#4)
Vegetables – Low Glycemic                                    Tropical & dried fruits
(#1, unlimited amounts)                                    Bananas
Asparagus                                                  Dried Fruit (Dates, Raisins, Prunes, etc.)
Broccoli / Cabbage / Cauliflower                           Fruit Juices
Celery                                                     Mango/Papaya/Pineapple
Cucumber / Squash / Zucchini                               Melons (Cantaloupe, Honeydew, Watermelon)
Green Beans
Leafy Greens                                               Dairy (#3)
   (Spinach, Kale, Collard Greens, Endive, etc.)            Organic, imported and low-fat preferably
Onions / Radishes                                          Butter - Better to cook with
Tomatoes                                                   Cheeses - White & soft are best (less than 5x/week)
                                                           Cottage Cheese - Skim or low-fat
Fruits – Low Glycemic (#2, 2-3 per day)                    Cream Cheese - Low-fat
Apples                                                     Half & Half - Small amounts (in coffee?)
Berries                                                    Milk - Skim or 1%
Dried Apricots                                             Yogurt - Plain/unsweetened
Grapefruit / Oranges / Citrus Fruits
Peaches / Nectarines                                       Starches (#4)
Pears                                                        No more than 3x/week, in small amounts
Plums                                                      100% Rye/Pita/Pumpernickel/Protein Enriched Bread
                                                                 (1 slice)
Good Fats                                                  Oatmeal - Old Fashioned/Natural/Steel-Cut
  Oils should be organic, cold or expeller pressed         Pasta - Legume, Artichoke, Spinach, Soy, Egg
Avocados                                                   Rice - Wild or Brown
Nuts – Almonds, Cashews, Macadamias, etc.; Raw             Sweet Potatoes/Yams
Salmon, Tuna & other ocean fish                            Wasa Crackers - Made w/ whole grains & good fats
Sardines / Mackerel (smaller fish have less mercury)
Coconut Oil           COOK
Olive Oil             SLOW
Sesame Oil              &
Grapeseed Oil          LOW




                                                           6
Low-Glycemic Nutritional Guidelines
                                           FOOD LIST
                                                To Avoid

Meats & Proteins                                       Dairy
Fast Food                                                 Bovine growth hormone & antibiotics used
Fatty Meats                                            2% or Whole Milk
Fried Meats                                            Cheeses - Yellow/hard, w/ hydrogenated oils,
Poultry skin                                           artificial colors & flavors
                                                       Cream & Whipping Cream
                                                       Fat-Free Products
Bad Fats                                               Margarine
Corn Oil                                               Yogurt - Fat-free or Sweetened w/ NutraSweet
Donuts
Fried Foods
Hydrogenated/Partially Hydrogenated Oils               Starches
Lard                                                     Packaged, usually made w/ hydrogenated oils
Margarine                                              Baked Goods - Pies, Cookies, etc.
Palm Oil                                               Bread - Bagels, Rolls, Croissants, etc.
Peanut Butter - W/ added sugar & hydrogenated          Crackers
oils                                                   Oatmeal - Instant
Safflower Oil                                          Pasta - White, Wheat
Shortening                                             Potatoes - White, Red, Instant
Vegetable Oil                                          Pretzels
                                                       Rice - White, Instance, Rice Cakes




                                                   7
Low-Glycemic Nutritional Guidelines
                                                      Meal Ideas

                                                        Breakfast
           * Natural (old fashioned) oatmeal (cooks quickly in microwave!), 1 egg white or
                                     1 Tbsp. natural almond butter

                           Assorted imported low-fat cheeses with sliced cucumber

                     1 Whole egg, 2 egg whites, scrambled in small amount of butter,
                              Apple slices, 1 Tbsp. organic almond butter

                    * Natural oatmeal, cinnamon, 3 Tbsp. fresh ground flaxmeal, apple

8 Oz. plain yogurt or cottage cheese, chopped apples, pears, raw almonds, 1 Tbsp. ground flaxseeds

                * Poached organic omega-3 eggs or three egg white omelet with veggies,
                       1 Slice whole grain rye or sprouted grain toast with butter

                    1/2 Chicken breast, 1/2 cup plain yogurt, berries, 1 Tbsp. flaxseeds

              * 1/2 Cup amaranth, soymilk, 1 Tbsp. chopped almonds, 1/2 cup blueberries

                             Smoked salmon (lox) on thick tomato slices, 1 apple

                              3 Egg white omelet, chopped green peppers, onions

                                      1-3 Soft boiled eggs, 2 turkey sausages

                     2 Slices lean ham, 2 slices low-fat melted cheese, 2 slices tomato

                               Organic cottage cheese, 1 Tbsp. ground flaxseeds

                   * Almond or cashew butter on one slice sprouted grain toast, 1 pear

                                8 Oz. plain yogurt, almonds, 1/2 cup raspberries

                      1 Whole egg, 2 egg white omelet, spinach, feta cheese, 1 peach




   * Indicates a high carbohydrate option. Try to avoid these during the 1st 2 weeks and no more than 3 times/week thereafter.
                                                  Or save for AFTER exercise.

                                                               8
Low-Glycemic Nutritional Guidelines
                                                     Meal Ideas
                                                 Lunch & Dinner
      Lean ground turkey burger, tomato, low-fat cheese, mustard, relish, wrapped in lettuce
                               With small Caesar or green salad

                     4 Slices white meat turkey, Dijon mustard, spinach Caesar salad

            4-6 Oz. roasted turkey, steamed broccoli, small pat butter, seasonings to taste

     1-2 Broiled lamb chops, cooked asparagus, spinach salad, balsamic vinaigrette dressing

          * Chicken, shrimp or beef stir fry, vegetables (limit carrots), 1/2 cup brown rice
                Avoid sweetened sauces (use sesame/peanut oil and rice vinegar)

 1 Grilled chicken breast, pesto sauce, steamed spinach, rosemary, green salad, olive oil dressing

    1 Chicken breast, rosemary, 1/2 cup black eyed peas, roasted onions, garlic, spinach salad

      Large mixed green salad, small can tuna or 1 grilled chicken breast, chopped veggies,
           Olive oil dressing with lemon, low-fat cheese optional - NO CROUTONS

  Salmon burger patty: 6 oz. chopped salmon, onions, dill, 1 egg, 1/4 cup ground sesame seeds
            Sauteed in skillet with 1 Tbsp. butter, served with small Caesar salad

                 4 Oz. broiled salmon, 1 cup spaghetti squash, tomato sauce, oregano,
                                   Thyme, garlic, grilled vegetables

                * Albacore tuna pockets: celery, red onion, olive oil may, lemon juice,
                      Herb seasonings stuffed into sprouted wheat pita pocket

               6 Oz. filet mignon, mushrooms sauteed in butter and garlic, Caesar salad

                         Beef soup with lentils, celery, carrots, onion, cabbage,
                       Spinach or mixed green salad, 1/2 cup chicken or tuna salad

   5 Slices lean London broil, green beans, 1/2 sweet potato, low-fat sour cream, Caesar salad

               * Marinated broiled flank steak, 1/2 baked sweet potato, steamed squash,
                             Green salad, raspberry vinaigrette dressing

       * Broiled red snapper or grilled tuna, steamed broccoli, tomato soup, 1/2 baked yam

Shrimp or scallops, snow pea pods, onions, bean sprouts, broccoli, stir-fried in 3 Tbsp. peanut oil
  * Indicates a high carbohydrate option. Try to avoid these during the 1st 2 weeks and no more than 3 times/week thereafter.
                                                 Or save for AFTER exercise.
                                                              9
Low-Glycemic Nutritional Guidelines
                                                       Meal Ideas
                                                   Lunch & Dinner
             Swordfish or salmon, grilled onions, green salad, balsamic vinaigrette dressing

                     6-8 Pieces brown rice sushi or sashimi with fish, shrimp, crab, etc.,
                             Green tea, small mixed green salad, egg drop soup

      Sauteed giant garlic shrimp, 1 Tbsp. salsa, mixed green salad, 1/2 avocado, 4 strips jicama

6 Oz. tuna steak, juice of 1/2 lime, 1/4 cup ground hazelnuts, herb seasonings, 1 Tbsp. softened butter,
                                 (Patted onto all sides of the fish), broiled

  Crab and avocado salad: 1/3 cup chopped celery, 1/2 lb. cooked fresh crab, 1 Tbsp. olive oil mayo
      1 tsp. cumin, 1/2 tsp. turmeric, 1 Tbsp. capers, juice of 1/2 lemon, 1/2 medium avocado,
          Seasonings to taste, 1 bunch watercress with stems removed (Makes 2 servings)

    Albacore tuna broccoli custard: 1/2 lb fresh chopped broccoli, 4 oz. tuna, 1 egg, 3/4 cup milk,
                  1/4 Cup grated low-fat cheese, 2 Tbsp. lemon juice, seasonings
                           Mix together and bake at 375°F for 35 minutes

    Spinach and cheddar casserole: sauté 2 minced garlic cloves in 1 Tbsp. olive oil, 2 lb. spinach
         Cook 5 minutes, then add 2 Tbsp. pine nuts, 1/2 cup grated low-fat cheddar cheese
                           Lightly brown in broiler (Makes 2 servings)

                * 1 Cup split pea soup, 1 slice pumpernickel toast, 1 Tbsp. cashew butter,
                             1/2 Cup steamed or microwaved yellow squash

                Ricotta and leek frittata: sauté 1/2 inch pieces of leek in 1/2 Tbsp. butter
                Mix and cook with 1 1/2 Tbsp. ricotta cheese, seasonings, 4 organic eggs,
                       Place under broiler for 2 minutes to grill top golden brown

  Cucumber and tomato salad with mozzarella: mix 1 Tbsp. extra virgin olive oil, 1 Tbsp. olive oil,
              2 Tbsp. lemon juice, fresh parsley, dill, garlic, onion, 1 diced tomato,
                           1 cup diced cucumber, 1/2 cup mozzarella




    * Indicates a high carbohydrate option. Try to avoid these during the 1st 2 weeks and no more than 3 times/week thereafter.
                                                   Or save for AFTER exercise.
                                                                10
Low-Glycemic Nutritional Guidelines
                                             Meal Ideas
                                                Snacks
    To increase metabolism & maximize energy throughout the day, it is recommended to eat a small
               meal about every 4 hours. Snacks between these meals should be minimized.
          If the time between meals is longer than 4 hours, increase the snack size accordingly.

Beef or turkey jerky (nitrate         1 Tbsp. nut butter on celery          Macadamia nuts
free)                                 sticks                                Walnuts
Almonds                               Hazelnuts                             Cashews
1 Small can tuna (in water            Pumpkin seeds                         Cottage cheese
1-2 Hard boiled eggs                  Low-fat cheese cubes                  Meat with mustard/horseradish
Protein shake (add nuts)              Plain yogurt & fresh berries          Smoked fish (salmon/lox)
1 Wasa cracker & 1 oz. cheese         Low glycemic fruit & nut butter

                                              Beverages
             Tomato juice or green vegetable drinks (Green Magma, Kyogreen, or Green Kamut)
               Herbal teas: chamomile, ginger, peppermint, green tea, etc. with cinnamon stick


                                            Quick-N-Easy
                                          Ham and cheese salad
                                       Broiled fish and vegetables
                                    Broiled/grilled hamburger (no bun)
                                               Poached eggs
                                           Tuna fish (no bread)
                                                Chef's salad
                                   Omelet with green peppers or spinach
                                           Chicken Caesar salad


                                                 Avoid
     High glycemic foods                  Refined carbohydrates                    Hydrogenated oils
         White rice                              Bagels                                Margarine
       White potatoes                             Bread                             Processed meats
            Sugar                               Crackers                                Additives
           Alcohol                              Cookies                       Artificial colors and flavors
         NutraSweet                              Pretzels




                                                    11
Low-Glycemic Nutritional Guidelines
                                            Meal Ideas

                                 Notes on the low-glycemic diet
  Salad Dressings: An olive oil (good fat) dressing is the best choice.
   Newmans's Own is a good brand, which is found on the inner aisles of most grocery stores.
   Avoid salad dressings made with hydrogenated oils.
   Avoid fat free dressings. Usually when fat is removed, sugar is added to make up for the lack of
    taste. Read your labels!
   If you like creamier salad dressings (saturated fats), try those that are found in the refrigerated
    section of the grocery store, such as Marie's or Lighthouse.

 Omega-3 Eggs: Free range or nest eggs from chickens that have been fed flaxseeds.
  The eggs actually contain omega-3 fats, a healthy essential fat.
  Regular eggs are still good, especially if you eat fish frequently or are taking omega-3 supplements.

 Free Range or Organic: Refers to the lack of chemicals present in the growing of a plant or raising
of an animal.
    Free range animal meats contain a better ratio of good to bad fats compared to traditionally raised
    animals that are raised in small pens and fed grains to fatten them up faster.
    Non-organic meats contain certain amounts of antibiotics and bovine growth hormone. Hormone-
    free animal foods and dairy are recommended if you have access to them and can spare the greater
    expense.
    Non-organic fruits and vegetables can contain pesticide chemicals. Always wash your fruits and
    vegetables thoroughly.

 Grains: Whole grains are always the best option.
  Wheat is a very common allergen. Some uncommon but tasty alternatives are amaranth and
  quinoa.
  For those with gluten intolerance, avoid foods from the acronym B.R.O.W.: Barley, Rye, Oats and
  Wheat. A list of other foods that should be avoided can be provided upon request.




                                                   12
                                      WATER FACTS

Even MILD dehydration will slow down one's metabolism as much as 3%.

Lack of water is the #1 trigger of daytime fatigue.

One glass of water shuts down midnight hunger pangs for almost 100% of the dieters studied in a
University of Washington study.

A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math and
difficulty focusing on the computer screen or on a printed page.

75% of Americans are chronically dehydrated (likely applies to half the world population).

In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.

Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and
joint pain for up to 80% of sufferers.

Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the
risk of breast cancer by 79% and one is 50% less likely to develop bladder cancer.




                                                13
Low-Glycemic Nutritional Guidelines
                                    Daily Guidelines
1. Never skip meals: This will force your body into starvation mode and cause your
metabolism to slow down, basically hoarding whatever calories you eat. Rather, eat
smaller meals more frequently, based on the following suggestions. Keep in mind that
each meal or snack is like taking a dose of medication. Food is fuel for your body!

2. Base each meal around a lean protein source: Fish, chicken, turkey, lean beef
(occasionally), cheese, cottage cheese, legumes, and yogurt (plain, unsweetened). The
serving size of protein should be about the size of the palm of your hand.

3. Cut out high glycemic carbohydrates: Bread, pasta, rice, cereals, candy, baked
goods, pretzels, sweets, etc. This is especially important to achieve the full benefit of
your hormone replacement program.

4. Eat at least 3 to 5 servings of fresh vegetables and 1 to 2 servings of fresh fruit
every day: Vegetables are an excellent source of phyto-nutrients and fiber. Choose
whole fruits instead of fruit juice because juicing removes the fiber and increases the
glycemic index. Avoid corn, potatoes, bananas, dried fruit and tropical fruits
(pineapple, mango, papaya, etc.).

5. Add healthy fats to your diet: Essential omega-3 and omega-9 fatty acids are
crucial for the prevention of heart disease, arthritis, joint problems and immune system
weakness. Good sources include salmon and other ocean fish, almonds, walnuts,
avocados, ground flaxseeds, olive oil, and fish oil supplements (with EPA/DHA).

6. Drink lots of water: Drink 6 to 8, 8 ounce glasses of pure (distilled or reverse
osmosis filtered) water daily. Drink one extra glass for every caffeinated beverage and
if you exercise.

7. Keep alcohol intake to a minimum: While 4 to 8 ounces of red wine daily provides
health benefits, more than that can increase your health risk! Dry red wine is the best
choice. Hard alcohols are also low glycemic. Everything in moderation!

8. Choose natural products: Avoid refined foods, hydrogenated oils, artificial colors,
flavors, sweeteners and preservatives. Avoid fat-free products, which usually make up
for a lack of taste by adding artificial ingredients and sugar. Shop the perimeter of your
grocery store.

9. Take your supplements daily! Studies show reduced calorie diets without
supplementation (vitamins and minerals) lower metabolism but with supplementation
the metabolism is unchanged.

                                             14
                                                          Examples
                           Differenced Between a Balanced or Unbalanced Diet and Exercise Program

12/8/04: Male Patient, Before

Weight (pounds) Body Fat (%) Fat (grams)          Muscle (grams)     Bone Density (grams)
170             20.6         14,590               56,302             3,416


6/10/05: Very strict low glycemic diet (not enough veggies*), high in omega-3 fats and protein

Date       Weight (lbs.)    Body Fat    Fat (g)    Fat Weight       Muscle (g)      Muscle Weight      Bone Density (g)
                            (%)                    (lbs.)                           (lbs.)
12/8/04  170                20.6        14,590     35.0             56,302          135.0              3,416
6/10/05  156                15.6        12,175     24.4             54,849          131.6              3,256
6 Months 14 lbs. LOST       5% Fat      2,415g Fat 10.6 lbs. Fat    1,453g Muscle   3.4 Muscle         160g Bone
Later                       LOST        LOST       LOST             LOST            LOST               LOST*


7/8/05: With low-glycemic nutrition plan and exercise
   • Running 3-5 times / week, 20-30 min.
   • Weight lifting every other day, 3 sets of 10 reps (25#), one exercise for each upper body part.

Date       Weight (lbs.)    Body Fat    Fat (g)    Fat Weight       Muscle (g)      Muscle Weight      Bone Density (g)
                            (%)                    (lbs.)                           (lbs.)
6/10/05    156              15.6        12,175     24.4             54,849          131.6              3,256
7/8/05     150              12.0        7,614      17.9             56,083          132.1              3,259
1 Month    6 lbs. LOST      3.6% Fat    4,561g Fat 6.5 lbs. Fat     1,234g Muscle   0.5 lbs. Muscle    3g Bone
Later                       LOST        LOST       LOST             GAINED          GAINED             GAINED


                                                               15
                           Difference Between a Balance or Unbalanced Diet and Exercise Program

1/26/05: Female Patient, Before

Weight (pounds) Body Fat (%) Fat (grams)          Muscle (grams)    Bone Density (grams)
200             45.5         40,066               48,000            2,839


9/29/05: With Weight Watchers® (high carbohydrate diet*) and exercise
   • Aerobics 2-5 times / week, 45 min.
   • Only light weight training (10 min. / session, 5 lb. weights)

Date            Weight       Body Fat   Fat (g)    Fat Weight       Muscle (g)        Muscle Weight      Bone Density (g)
                (lbs.)       (%)                   (lbs.)                             (lbs.)
1/26/05         200          45.5       40,066     91.0             48,000            109.0              2,839
9/29/06         185          46.7       37,072     86.4             42,277            98.6               2,942
1 year, 9       15 lbs.      1.2% Fat   2,994g Fat 4.6 lbs. Fat     5,723g Muscle     10.4 lbs. Muscle   103g Bone
Months Later    LOST         LOST       LOST       LOST             LOST              LOST*              GAINED


11/2/05: Low-glycemic nutrition plan: adequate protein & good fats + exercise
   • Aerobics 306 times / week 20 min.
   • Moderate weight lifting 3-4 times / week, 2 sets of 12-15 reps, to muscle FATIGUE*

Date       Weight (lbs.)   Body Fat     Fat (g)    Fat Weight      Muscle (g)       Muscle Weight     Bone Density (g)
                           (%)                     (lbs.)                           (lbs.)
9/29/06    185             46.7         37,072     86.4            42,277           98.6              2,942
11/2/06    182             44.7         34.676     81.3            42.948           100.7             2.984
1 Month    3 lbs. LOST     2% Fat       2,396g Fat 5.1 lbs. Fat    671g Muscle      2.1 lbs. Muscle   42g Bone
Later                      LOST         LOST       LOST            GAINED           GAINED*           GAINED

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Resources:

The G-Index Diet: Control Your Glucose Level and Lose Weight Now
by Richard Podell

Syndrome X: The Complete Nutritional Program to Prevent and Reverse Insulin Resistance
by Jack Challem

Enter the Zone by Dr. Barry Sears

The Zone: A Dietary Road Map by Barry Sears and Bill Lawren

The Paleo Diet: Lose Weight and Get Healthy by Eating the Food You Were Designed to Eat
by Loren Cordain

Orthomolecular Diet: The Paleolithic Paradigm
by Richard L. Heinrich, M.D.

Mastering the Zone: The Next Step in Achieving SuperHealth and Permanent Fat Loss
by Dr. Barry Sears

Please visit the website of our recommended supplier of Zone-friendly meals to make adhering to
your program deliciously easy: www.zonechefs.com



Supplement Ideas:

ALAMax CR:            Two tablets 30 minutes before breakfast and One tablet thirty
                      minutes before dinner
(Controls blood glucose, improves insulin sensitivity and efficiency, reducing hyperinsulinemia)

Green Tea 600:        Two capsules twice daily (breakfast and lunch)
(Powerful antioxidant, induces lipolysis to burn fat)

FitFood Shake:        One shake for breakfast every day
                      Option: Use one shake as a snack once daily
(Low-glycemic complete meal replacement, high nutritional value, cut calories without hunger)

OmegaPure 600: One capsule three times daily before meals
(Reduce appetite, control cravings, improve mood, improve insulin sensitivity)




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