Eat Right: A Prescription for Healthy Living
Eat right and your body, mind and spirit will love you for it. Ingesting the right foods in the right amounts at the right times of the day will give you maximum improvements in energy, stamina and sense of well being. You will heal from surgery or injury faster, get sick less often, think more clearly, sleep better, exercise easier and be able to use your waking hours more fully and effectively.
There is no pill, medication, vitamin, neutraceutical, surgery, exercise, meditation, protein shake, juicer that is as potent as eating healthy to improve the quality and quantity of your life. Eat right to look better live better and live longer.
Eat Right: History
My recommendations come from experiencing the diet fads and nutrition recommendations that have swept this country or even been somewhat popular over the past 25 years. Similar to many American’s I was taught at home, in school, on the television, in movies, in the supermarket that the “food pyramid” with bread, cereal, rice and pasta as the foundation of daily diet was the healthy way to eat. Three square meals a day with the largest meal being dinner -heavy on the starch, wheat and processed foods such as pasta. I ate this way most of my life and as a young adult (in my 3o’s) I looked and felt like many men – fat and low energy.
My recommendations stem from reading the medical literature on science and nutrition, books on diet, performance, self improvement, attending lectures, fitness gurus, dietitians, observing thousands of patients, personal experimentation and hiring fitness and nutrition experts to retrain my eating habits.
Eat right: Top Ten Recommendations
1. Eat Less Food
- Many American’s eat to much food
- Prepare and serve less food on your plate
2. Eat More Frequently
Eating small portions of the correct foods five to seven times a day will keep you feeling good and living longer
3. Limit Ingestion of Processed or Man-made Foods
90% or more of what you swallow should be food from the earth – grows from the earth or eats what grows from the earth.
Water is the foundation from which you build your diet. Drink at least half your pounds of body weight in ounces of water per day. If you weigh 160 pounds each day you should drink 80 ounces of water – simply eight 10 ounce cups of water every waking day. Weigh 200 pounds then drink ten 10 oz. cups of water per day.
Most of what you eat should be a fresh vegetable. The vegetable should be at the bottom of the food pyramid – the base from which we build.
6. Lean Protein
Eggs, Chicken, lean meat, fish, low fat dairy, shellfish, tofu, soybeans. Eating protein with each meal will retard glucose spikes and this is important to avoid hunger pains, avoid post-prandial sedation, keep your energy levels sustained as well as decrease chemical mediators of inflammation. All of which will keep you feeling better and living longer.
High in essential vitamins, fiber and water content. Fruits should be an important part of your daily diet and are great as in-between meal snacks. It is important to temper the glucose spike that occurs after ingesting a fruit by eating a protein or healthy fat at the same time. Example: a handful of nuts.
- Rice, wheat, oats
- Limited daily/weekly/monthly ingestion
- The “top” of our food pyramid- eat very little
- Can be helpful to eat carbohydrates after exercise if trying to gain muscle mass.
9. Healthy Fats
- Nuts, olives and avocados contain monounsaturated fatty acids -the healthy fat
- Omega-3 fatty acids found in fish oil and walnuts are essential for the body
- Healthy fats should make up only a small percentage of your daily caloric intake (tippy top of our “food pyramid”).
10. Foods to Avoid
- Canned Fruits
- Cold Cuts
- Cup Cakes
- Fried Food