14 DIET GUIDELINES

        NEWS & ARTICLES: News ! Anti-Aging Heart Disease Menopause & Adrenals Thyroid & Iodine Vitamin D Vitamin B12 12 Weight-Loss Diets 14 Diet Guidelines Food Combinations Water Filters RECIPES

Laura Power, M.S., Ph.D., L.D.N.

© 1992, 2000

Sources: The Surgeon General's Report on Nutrition and Health; Diet and Health Report by the

National Academy of Sciences; Benefits of Nutritional Supplements by the Council for

Responsible Nutrition; Paleolithic Nutrition and Trans Fatty Acids both in the New England

Journal of Medicine; and additional sources.

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"I have observed that diet and lifestyle are the most important factors in promoting health and

preventing disease. Yet many Americans eat and drink their way into sickness and premature

death."

- Louis Sullivan, M.D., Secretary of Health & Human Services, 1992.

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1. DRINK PURE WATER

Drink bottled or filtered water. Avoid tap water, which contains chlorine (which hardens the

arteries), viruses, and sometimes bacteria, heavy metals (aluminum, etc.) and environmental

pollutants.

2. EAT REAL FOODS

Eat real foods, fresh foods, uncontaminated foods, which have not been retexturized or modified

by enzymes or heating. Examples include retexturized chicken nuggets, high fructose corn syrup,

and margarine. Read labels carefully.  Eat 5 or more servings of fruits and vegetables daily,

especially green and yellow vegetables and citrus fruits. Many contain high amounts of vitamin

C, carotene, and fiber. Fruits and vegetables reduce the risk of heart disease, cancer, diabetes,

diverticulosis, hypertension, and gallstones. Soluble fiber reduces blood cholesterol and glucose

levels. Starches improve irregular blood sugar and diabetes. Vitamin C prevents stomach cancer.

And carotenoids reduce several cancers (lung, skin, breast, bladder, esophagus, pancreas, and

colon).

3. AVOID ADDITIVES

Humans evolved as hunter-gatherers who took their food directly from Nature. Today however,

artificial fertilizers, animal feed, and soil erosion contribute to trace mineral deficiencies, and

increased antibiotics and hormones in foods. Pesticides and herbicides are associated with cancer.

Processing, freezing, canning and drying destroy vitamins, and add harmful preservatives, dyes,

waxes, stabilizers, etc., which contribute to allergies and degenerative diseases.

4. AVOID STIMULANTS

Gradually reduce all stimulants until you consume none. Stimulants such as coffee, tea, colas,

salt, alcohol, cigarettes, and social drugs cause your body to release adrenalin or insulin; blood

sugar then rises and crashes in a roller-coaster fashion to create hypoglycemia or diabetes,

adrenal exhaustion, and malnutrition. Coffee is associated with higher blood cholesterol, and

breast cysts in women. Colas contain high phosphorus, which unbalances calcium metabolism,

and can contribute to osteoporosis. Salt is associated with high blood pressure, heart disease,

stroke-related deaths, gastritis and gastric cancer (limit = 6 g/day). Sugar is associated with

diabetes, hypoglycemia, obesity, high triglycerides, and dental carries. Alcohol is associated with

high blood pressure, heart disease, liver disease, cancer, osteoporosis, birth defects, accidental

deaths, and suicide. Pregnant women should avoid alcohol completely. Cigarettes are associated

with lung and bladder cancer, and premature aging. Social drugs are associated with brain

damage and birth defects.

5. TIME MEALS EARLY

Eat most of your calories in the early part of the day, and fewer calories in the later part of the

day and at night. This will help control your weight. Research has shown that early eaters lose

weight, while late eaters gain weight (on identical diets with matched controls).

6. COMBINE FOODS CAREFULLY

Separate your foods. Eat your proteins first, then vegetables, then your starches last. Proteins

are first digested in the acid stomach at pH 1-4, then in the intestine. Fats and carbohydrates

are digested in the alkaline intestine at pH 6-9. If you mix these together, foods will not digest

properly. Then bacteria will ferment the sugars, and putrefy the proteins, causing gas and

bloating, and sometimes nausea and cramps.

7. PAMPER DIGESTION & FLORA

Avoid foods you can not digest, such as milk lactose, wheat gluten, certain sugars or fats. They

can cause: local allergies in the gut, damage to the celia, and intestinal permeability ("Leaky Gut

Syndrome").  Make sure you have a good flora in your gut. Culture with beneficial bacteria:

lactobacillus, acidophilus, bifidus, etc. Exterminate parasites, bad bacteria, virus, and yeast

overgrowth. Bad flora can cause gas, bloating, cramps, diarrhea, and foul smells.

8. AVOID ALLERGIC FOODS

There are both immediate and delayed allergies. They cause many chronic unexplained

symptoms, autoimmune conditions, and degenerative diseases. Most people have some allergies,

usually hidden. Find out which allergies you have -- and avoid them. Find out your blood type,

and eat the diet for your Biotype.

9. DETOXIFY LIVER & MAINTAIN pH

If you eat too much junk food or allergic foods, you will put stress on your liver, cause immune

reactions, and increase the acidity of your blood, liver & tissues. This can cause nausea,

headache, etc. To alkalinize eat potassium and sodium rich foods like squash, fruits and

vegetables.

10. MAXIMIZE NUTRIENTS

Eat a varied diet to maximize nutrient intake. Take a good multi-vitamin-mineral every day for

insurance (2-6 / day). This means one that is hypoallergenic, is high potency, has minerals

bound to organic acids (citrate, malate, aspartate, picolinate). If you have metabolic defects, you

will also need pre-metabolized vitamins.  Nutrients are the basis for the function, building blocks

and fuel in every cell. Most diets do not provide the Recommended Dietary Allowance of

nutrients. In addition, many factors increase nutrient needs. These include: dieting, alcohol,

coffee, sugar, junk foods, drugs, smoking, stress, poor digestion, allergies, chronic disease,

surgery, injury, medication, pregnancy, nursing, rapid growth, old age, pollution, and soil

deficiencies. In addition, everyone inherits unique nutrient needs.  Nutrient deficiencies can lead

to the following disorders: mood swings, poor concentration and memory, cardiovascular disease,

cancer, osteoporosis, arthritis, multiple sclerosis, epilepsy, liver and gall bladder disease,

diabetes, hypoglycemia, glandular disorders, poor immunity, poor wound healing, chronic

fatigue, dermatitis, PMS, and infertility. And in children and teenagers: birth defects, poor

growth, eating disorders, acne, hyperactivity, mood swings, and learning disorders.

11. MANAGE CALORIES & WEIGHT

Maintain your weight by controlling calories and fat intake. Never eat more calories than you

need. Women should eat about 2000 Calories daily, men about 2700 Calories daily to maintain

weight. Avoid excess Calories. Obesity (more than 20% overweight) is associated with high blood

cholesterol and blood sugar, diabetes, hypertension, cardiovascular disease, gall bladder disease,

endometrial cancer, osteoarthritis, and postmenopausal breast cancer. Diet sensibly. Avoid

frequent fluctuations in body weight; this alters the metabolism to run on fewer calories. Avoid

extreme or restrictive diets; they are dangerous. Extreme leanness is associated with

malnutrition and increased mortality. Anthropologists have found that blood type A's have

traditionally eaten a little more fat, B's more carbohydrates, and O's more protein.

12. EAT 20% - 30% PROTEINS

Eat 20% of your calories as protein (minimum 50-60 grams/day). Eat natural lightly-cooked

proteins: meats, poultry, seafood, some eggs, soya, grain-bean combinations, or dairy products

for those who are not allergic. Avoid highly processed or overcooked proteins, because this

causes the proteins to be denatured, lowering their bio-availability.

13. EAT 45% - 60% CARBOHYDRATES

Eat 45% - 60% of your calories as carbohydrates, from the starches and sugars below.

STARCHES: Eat several servings of starches daily: yams, beans, vegetables, whole grains or

cereals (wheat, barley, rye, rice, oats, corn). Avoid white bread, white rice, white noodles, cakes,

pastries, cookies, and donuts. They have been refined, and lead to vitamin and trace-mineral

deficiencies. "Enriched flour" means that 30 nutrients have been removed, and nine replaced!

SUGARS: Eat natural fruits, honey, or maple syrup. Strictly limit intake of processed sugar, corn

syrup, cakes, pastries, cookies, donuts, candy and candy bars. Sugar leads to B-vitamin and

trace-mineral deficiencies. In addition, it is associated with hypoglycemia, diabetes, chronic

fatigue syndrome, obesity, high triglycerides, heart disease, and dental carries. Saccharin may

contribute to cancer. Excess aspartame ("Nutri-Sweet") is associated with Chronic Fatigue

Syndrome, and may not be taken by persons with phenylketonuria.

14. EAT 20% - 30% FATS

Limit total fats to 30% of your calories. Eat natural fats, such as: cold-pressed unsaturated

vegetable oils, nuts, seeds, avocado, some butter, and limited animal fats (eggs, meat fat). High

total fat in the diet is associated with obesity, gallbladder disease, and cancer (colon, prostate,

and breast). Dietary unsaturated fatty acids are associated with low blood cholesterol (& low

LDL), hence less heart disease.

SATURATED FATS: Avoid shortening, coconut, chocolate, fried foods, and most dairy products,

which are high in saturated fats. Limit to 10% of calories. High dietary saturated fats are

associated with high blood cholesterol (& high LDL), hence atherosclerosis and heart disease.

CHOLESTEROL: Limit ice cream, milk, cream, butter, cheese, pizza, egg and meat fat, which

are high in cholesterol and saturated fats. Excess dietary cholesterol may be associated with

atherosclerosis and heart disease. However, a certain amount of cholesterol is needed to make

adrenal and sex hormones, vitamin D, bile acids, and nerve insulation. If you don't eat enough,

your liver will manufacture it.

TRANS FATTY ACIDS: Avoid margarine, hydrogenated vegetable oils and shortening, which

are high in trans fatty acids. Dietary trans fatty acids are produced by hydrogenation or

hardening of oils, are unnatural, and are associated with atherosclerosis and heart disease.

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"Leave your drugs in the chemist's pot if you can heal the patient with food."

- Hippocrates, "The Father of Western Medicine," 460 BC.

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