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The following are popular
healthy diets that we recommend. Depending on your condition and goals, we
can recommend which healthy diet is optimal for you, along with specific modifications unique to you.
The Paleolithic Diet can be a very healthy option for many people that is centered around eating foods that are high in protein and good fats and low in carbohydrates. It advocates eating whole, unprocessed foods, grass-fed or wild meat, poultry and fish believed to be more lean and rich in Omega 3 and 6 fatty acids. The Paleolithic diet uses a lot of various spices, oils and other seasonings but is low in sodium content. Refined carbohydrates and sugars are not allowed, but an emphasis is on vegetables making it high in fiber.
Carbohydrates come from select fruit with a low glycemic index and vegetables, but the diet does not allow for grain products such as bread, pasta and rice that are much higher in carbohydrates. Legumes are also not allowed making it a very difficult diet for vegetarians to follow. There is a book called "The Everything Paleolithic Diet Book" that has great easy to follow recipes throughout. Just click:
The Everything Paleolithic Diet Book: An All-Natural, Easy-to-Follow Plan to Improve Health, Lose Weight, Increase Endurance, and Prevent Disease (Everything (Cooking))
The Mediterranean Diet, talked about on the news, is a way of eating rather that a formal diet plan. It features foods eaten in Greece, Spain, Italy, France and other countries bordering the Mediterranean Sea. As opposed to the Paleolithic diet, meat is very limited and cheese and sweets are limited as well. But fish with omega-3 fatty acids and foods rich in monounsaturated fatty acids are recommended. It recommends eating plenty of fruits, vegetables and high-fiber grains with 35% to 40% of calories coming from fats such as fish oils, olive oil, flaxseed oil, sunflower oil and other nut oils. It is these high amounts of good fats in this diet that makes it so healthy for every cell in the body with a protective effect on the heart. It also replaces salt with herbs and spices and emphasizes eating fish and poultry at least twice a week.
Grains are usually whole grain and contain very few unhealthy trans fats. People who look carefully at labels for trans fats in America need to be aware that the FDA allows a small amount of trans fats in foods to be labeled "0 trans fats". So, if the label lists Trans Fat as 0 g, look at the ingredients list for the words "partially hydrogenated". Any oil that is partially hydrogenated is a trans fat. A single serving of a cookie could have as much as a half gram of trans fat and be labeled "0 Trans Fats". And, who eats more than a single serving? The problem with trans fats is that it not only increases the LDL but also lowers the HDL cholesterol. Trans fats are also in margarine, so whole fat butter is better.
The Ketogenic Diet is different from a low carbohydrate diet in the amount of carbohydrates and protein allowed on a daily basis. A Ketogenic diet plan requires tracking the carbohydrate amounts in the foods. Protein is in moderation, about 20% - 25%, and is dependent on height, gender and the extent of exercise done. Fats make up about 70% - 75% of calories and carbohydrates are kept to a minimum of 5% - 10% of calories. The ratios are intended for the person to achieve ketosis, which is the main objective. Because of the high amount of good fats in the diet, the person is typically not hunger and finds no need to count calories. Fats have no effect on blood sugar and insulin levels; protein is eaten in moderation because it does have an effect on both blood sugar and insulin if a large quantity is consumed. Any excess protein converting to glucose (sugar) will put the brakes on the body’s ability to release and burn fatty acids (go into ketosis). According to a study from Johns Hopkins Medical School, saturated fat is not harmful in the context of a low carbohydrate diet, so whole fats in butter, milk and cheese is good. As another benefit of a high fat diet, it increases the HDL cholesterol and at the same time a lower carbohydrate diet actually decreases your triglycerides. This ratio of higher HDL and lower triglycerides equals a healthier heart. The diet will also lower your fasting blood sugar and insulin levels, it helps reverse insulin resistance and reduces inflammation leading to a better overall health!
For an appointment to discuss your health needs, and determine the best diet for you, call us at 207-657-4325