Diet Ask Me Archives
As I am sure you are aware , there are a lot of very popular diets around at the moment that promote burning fat as a fuel source as apposed to glucose . I understand that of of the aims in your web pages advice control of blood sugar. Especially if glucose tolerance or sugar addictions are an issue. I would very much appreciate your opinion, concerning this type of diet as a alternative cure for blood sugar problems and whether or not you recommend it.
I want to know if there are certain foods that a person should avoid eating while taking the drug warfarin. If there are any could you please tell me what these foods are? I was hearing that one to avoid is mauby, is this true?
People taking warfarin should avoid food high in Vitamin K.
These foods are high in Vitamin K:
- String Beans
- Green Tea
- Pig’s liver
Burning fat as a fuel source is always better than burning glucose. Most of us through the years have trained our body to burn glucose, and thus the body breakdown with resulting diabetes, lipid abnormalities, just to name a few. Sugar addiction takes 2-3 years to overcome for most, and I encourage sugar balancing to help in this respect. Aside from controlling sugar balance, changing the body’s fuel source from sugar to fat should be the ultimate aim (good fat, mind you) provided that the body of the person is metabolically typed to accept fat as the source. Many people do well on complex carbo as primary source of fuel and will do poorly on fat as well, especially those of Type B blood and relaxed personality (type B personality). This is in contrast to Type O blood type and Type A personality who do well on high good fat (monounsaturated fat such as olive oil for non-high heat use, and coconut oil (saturated fat) for high heat use.
Would you please answer a question for me concerning carbohydrates and the information on labels? I am trying to eliminate as much sugar from my diet as I can, but I’m confused as to what number I should be concerned with. Just as an example, on the side of a can of corn it reads: 19 grams total carbohydrate, dietary fiber 2 grams and sugars 5 grams. If I were counting carbs for the day, would I count 19 grams or 5 grams? I read that a diabetic must count the total amount, but if I am not a diabetic, does that still apply to me when trying to lower sugar intake? Another thing that confuses me, if the fiber is 2 grams and the sugar is 5, how do you account for the other 12 grams? And yes, I know corn is not the best vegetable to be eating when it comes to restricting carbohydrates.
Most people are confused on carbohydrates. There are good carbohydrates (complex carbo) and bad carbohydrates (simple carbo). The sugar that you mentioned are therefore of 2 types. The simple refined carbohydrate that we know as table sugar. This occurs in many canned foods (such as corn in your case), dessert, candies, soft drinks, etc. This type of sugar definitely should be avoided.
The 2nd type of carbo comes in the form of starches; they can be simple or complex. Simple starches occur in refined white flour, corn flour, etc. The complex starches are found in wheat flour, oats, rice, fruits, and vegetables.
When you try to avoid carbohydrates, it is best to stay away from all grains and their products, fruits (don’t eat more than 2 serving a days, avoid banana, watermelon and cantaloupe), roots vegetables (potatoes, carrots, beets). All vegetables are complex carbohydrates.
The reason for avoiding carbohydrates is to stabilize your blood sugar. Please refer to the following web page on the subject of Glycemic Index as a guideline to which food raise your blood sugar faster.
1. Should I avoid carrot? Every book on a market talks about how carrot juice cleans the liver?
2. Why are low-fat diets not good for you? Please elaborate on it more?
Carrot is good, but it is also very sweet and contains a fair amount of sugar. There are simply other vegetables that are much better. The key is low-glycemic and keeping blood sugar and insulin level low for anti-aging. As far as cleansing the liver, milk thistle is excellent.
As far as fat is concern, low fat diet is good if people know how to do it, and most people do not need to be on a low fat diet in the first place. Most people try low fat on the premise that a low fat diet will reduce fat in the blood. The correlation of that is only 15%. 85% of our fat in the blood comes from the sugar and carbohydrate that we eat. That is seldom appreciated. Most low fat diets are accompanied by high carbohydrates, and the worst part is that the carbohydrates are starchy and refined. There is nothing wrong with fat, if you take the good fats as my article will point out. Here it is: A Big Fat Lie
When you mentioned whole grain cereals, which cereals do you think are healthy and which are to be avoided. Also, we use carrots in vegetable juice to give it taste (quite a lot of carrots). If we eat an otherwise balanced anti-aging type diet, is this ok?
Oats is one of the best. You can toast it first, but try not to add sugar if possible (or small amount if needed). Any commercially processed cereals loaded with sugar should be mininized. To be practical, sometimes we blend a small amount of sweetened cereal with the oat to make it more enjoyable. That is important too. Add some freshly dice whole fruit and mix it together and eat dry. Try to limit the amount of fluid intake to 4 ounces with meals so as not to dilute the digestive enzymes. Drink more fluid between meals. Carrots are quite sweet. Small amount is OK. Also too much carrot can cause you to have a harmless change of color of skin which can be reverted when stopped. Try to drink just 1-2 cups of carrot juice per week maximum and not every day.
Listen to your body. Each is different. Depending on your metabolic type, certain diet works well for you while the same may not work even for your love ones. The general principals of anti-aging diet apply, but you need to fine tune it, or seek the help of a knowledgeable naturally oriented physician or dietitian for more details.
Just curious, are you a vegan or vegetarian, or do you eat meat? Also, what about nuts, seeds and grains? What percent of your personal diet is raw? What is your opinion of the raw vegan fadists, who say to eat only fruits and vegetables and say to not even eat nuts, seeds and grains? I see things in your site about elevated homocysteine levels in vegans due to a lack of B12, so I’m forever confused.
I eat meat, nuts, seeds, and very little if any grains. Raw food is good and probably the best. Take as tolerated. Pure vegetarian on fruits and vegetables only cannot provide the adequate nutrition. Grains should be avoided due to high sugar. Seeds and nuts are needed for protein and fat. Homocysteine level, if high can be brought down with B12, folic acid, and B6. B12 only comes from animal sources so vegans need to be careful and supplement with B12.
Please advise on the pros and cons of powdered protein supplements as a meal replacement.
I wouldn’t recommend powdered protein supplements generally because:
- Our body doesn’t need more than 0.8 gm/kg body weight of protein
- Extra protein calories are converted to fat and the nitrogen part of the protein is excreted, thereby putting an unnecessary strain on the kidney
- Protein supplements are low in roughage
- It does not provide all the minerals and vitamins a complete balanced meal would give
For people that are trying to lose weight, protein supplementation seems to curb the appetite thereby help reduce weight.
Protein supplements are not needed unless you are into sports nutrition, body building, or afflicted with cancer.
I’m giving my children “Flintstones”. It says that “it has enough iron to harm the children”. One of children ate almost half the bottle of “Flintstones” Vitamins. How much iron should be taken to harm a child? What should we do?
Iron is an oxidant in our body. Of all supplements, iron and copper is something we don’t need to supplement. What you have given thus far would not have created harm for your children. I hope you didn’t mean 1/2 bottle at one sitting. Just be careful in the future, to seek out supplements that have no iron or copper in them. Please make sure your children eat balance diets following the Food Pyramid, and at least 1 serving of green vegetables a day.
Here is a list of foods high in iron also.
- Egg yolk
- Green vegetables
- Whole grains
- Legumes like peas
I am new to the anti aging diet. I am a 29 yr old vegan. I am really trying to understand what I should and shouldn’t be eating with carbohydrates. Should we be eating buckwheat, rye etc. Lets say I find a product that doesn’t have yeast and gluten in it for example but has buckwheat or rye is that OK? I guess what I am trying to understand is what is it in these grains that is bad for the sugar level? I am about 14kgs overweight for my BMI but I also want long term benefits like anti aging. Your help would be most appreciated.
I am glad that you are a vegan. Being a vegan, there is a tendency to eat a lot of carbohydrates to fill up as calories. Whole grains are better than refined grain; they provide fibers which slow down the absorption of sugar from the grain into the blood stream. All grain products do break down into sugar eventually, it is a matter of how much. I would recommend that you stop using refined grain products, use more oats, bulgar wheat, and other whole grains. Vegetables are low in calories and you can eat as much as you would like. Also stay away from potatoes. I would add some nuts to your diet, which will delay the quick absorption of the grain carbohydrates. Keep in mind that nuts are high in fats, so their intake should be very limited.
I have a slight case of endometriosis and was wondering if it actually stops the chance for a person to have kids?
The causes of endometriosis are not yet fully known. There are quite a few theories, from genetics to toxic environment. Surgical intervention focuses on removal of endometiral tissues, while drug therapy focuses on balancing the hormonal picture with birth control pills which has a set of problems on its own. I favor the use of non toxic natural therapies to balance hormones and that usually helps with reducing the symptoms of endometriosis. In particular, you would want to immediate reduce your estrogen load as much as possible. Excessive estrogen is linked strongly to endometriosis.
The list of things you have to do is long, but I think it is worth your effort.
This protocol is to reduce the body’s estrogen loan and prevent onset of cancer. If you already have been diagnosed with cancer, more aggressive action will be needed that will include all these steps. So regardless of whether you have cancer or not, following this:
- Natural Progesterone
Natural progesterone should be considered. It helps to reduce the risk of ovarian, endometrial and breast cancers, while unopposed estradiol causes that is frequently associated with firbrocystic breast disease, endometriosis, PMS, fibroids, and breast cancer. Specific dosage varies depending on the condition. For endometriois, more than the usual 20 mg a day on day 12-25 is needed. The objective is to achieve the same high level of progesterone in your body as that when you are 6 weeks pregnant. Getting a baseline salivary progesterone and estrogen level is needed, and it’s best you consult a naturally oriented physician before you get started.
- Dietary Adjustments
Overeating and under-exercising are the norm in developed countries. Populations from such countries, especially in the Western hemisphere, derive a large part of their dietary calorie from fat. They also show a much higher incidence of menopausal symptoms. Studies have shown that the estrogen level fell in women who switched from a typical high-fat, refined-carbohydrate diet to a low-fat, high-fiber, plant-based diet even though they did not adjust their total calorie intake. Plants contain over 5,000 known sterols that have progestogenic effects. Cultures whose eating habits are more wholesome and who exercise more have a far lower incidence of menopausal symptoms because their pre- and postmenopausal levels of estrogen do not drop as significantly.Fortunately, scientists have identified cruciferous vegetables such as broccoli, cauliflower, cabbage, kale, bok choy, and Brussels sprouts to contain a high level of phytoestrogen. These important vegetables work by competitively occupying the estrogen receptor sites on the cell membrane to prevent estrogen from exerting its effects on the cell. About 3-5 servings a week are needed.A plant-based unprocessed whole-food diet is recommended. At least 15 grams of fiber should be consumed a day. Avoid high-glycemic foods such as refined sugar. Avoid alcohol or drugs that can damage the liver which will lead to an increase in estrogen due to the lack of estrogen breakdown.
Coffee and Estrogen
Studies have shown that drinking more than two cups of coffee a day may increase estrogen levels in women. It could also lead to problems such as endometriosis and breast pain.Having high levels of estrogen for women in such cases can be detrimental as it can lead to breast cancer in women and prostate cancer in men. Those who have a family history of cancer also have a higher risk.In a clinical trial conducted, about 500 women between the ages of 36 to 45 were studied. These women were not pregnant, not breast-feeding or having hormonal treatment. They were interviewed regarding their diets, smoking habits, height and weight. Their hormone levels during the first five days of their menstrual cycle were also measured.The results showed that women who consumed more than one cup of coffee a day had significantly higher levels of estrogen during the early follicular phase of their menstrual cycle. Those who consumed at least 500 mg of caffeine daily, the equivalent of four or five cups of coffee had nearly 70% more estrogen than women who consumed less than 100 mg of caffeine daily.Caffeine intake from all sources was associated with higher estrogen levels regardless of the women’s age, body mass index (BMI), caloric intake, smoking habits, and alcohol and cholesterol intake. Coffee consumption increases estradiol levels. There are three different forms of estrogen in the body – estrone, estradiol, and estriol. Estradiol is the form that is pro-cancerous. Women should limit their intake of coffee to not more than one to two cups daily to decrease their risk of having more serious health problems.
Chronic high caffeine intake can also lead to adrenal gland exhaustion and the reduction in production of progesterone. The proper progesterone to estrogen ratio is therefore not maintained, resulting in further estrogen dominance.
Coffee (especially when accompanied with sugar) also creates an acidic internal environment. The body will try to neutralize the acid by withdrawing valuable minerals such as magnesium and calcium from the bone. This leads to mineral depletion if chronic and ultimately osteoporosis. In summary, coffee consumption can lead to increased estrogen, adrenal gland exhaustion, and osteoporosis.
In addition to the above, coffee is a stimulant that leads the body to generate epinephrine as it tries to fend off insults with a flight or fight response. In response to the epinephrine, the adrenal glands (sitting on top of the kidneys) secrete cortisol, an anti-imflammatory hormone and one that is pro-aging to reduce the effects of epinephrine. Chronic excess intake of coffee can lead to adrenal exhaustion over time. The adrenal glands are also responsible for manufacturing pregnenolone, a precursor to progesterone. Deficiency in progesterone in turn upsets the intricate estrogen/progesterone balance, leading to estrogen dominance and a host of symptoms including fatique, bloating, and depression commonly associated with menopausal and pre-menstrual symptoms.
Estrogen is metabolized in the liver. Herbs that fortify the liver will speed up estrogen clearance from the body. Estrogen that is not metabolized by the liver will continue to circulate and exert its effect on the body.The most impressive research has been done on a special extract of milk thistle (Silybum marianum) known as silymarin, a group of flavonoids compounds. These compounds protect the liver from damage and enhance the detoxification process.Silymarin prevents damage to the liver by acting as an antioxidant. It is much more effective than vitamin E and vitamin C. Numerous research studies have demonstrated its protective effect on the liver. Extremely toxic chemicals such as carbon tetrachloride, amanita toxin, galactosamine and praseodymium nitrate produce experimental liver damage in animals. Silymarin has been shown to protect the liver against these toxins.Silymarin also works by preventing the depletion of glutathione. The higher the glutathione content, the greater the liver’s capacity to detoxify harmful chemicals. Moreover, silymarin has been shown to increase the level of glutathione by up to 35 %. In human studies, silymarin has been shown to exhibit positive effects in treating liver diseases of various kinds including cirrhosis, chronic hepatitis, fatty infiltration of the liver, and inflammation of the bile duct. The common dosage for silymarin is 70 to 200 mg one to three times a day.In addition, avoid caffeine, alcohol, and medications that interfere with the liver’s detoxification mechanism.
- Maintaining ideal body weight
Half of the adults in Europe and 61 per cent of American adults are overweight. If you are overweight, lose it as fat cells increase estrogen production. Cancer is more common in overweight people. The evidence on weight is strongest for post-menopausal breast cancer and cancer of the endometrium (lining of the womb), gall bladder and kidney.Over-consumption of calories leads to increased metabolic activity in the body. This in turn leads to excessive free radical formation. Free radicals damage cells and causes genetic mutation, which ultimately can lead to cancer.Obesity is normally defined by the body mass index or BMI, which is calculated by dividing weight in kilograms by height in meters squared. An index of between 18.5 and 25 is considered healthy, while those with a score between 25 and 29 are classified as overweight and those whose BMI is higher than that are considered obese.The target weight should be 5 to 10 per cent below the ideal body weight. Your ideal body weight can be calculated easily. For women, the formula is 100 pounds plus 5 pounds for every inch above 5 feet. Therefore, for a woman standing 5 feet 6 inches tall, her ideal weight is 100 + (5 pounds/inch x 6 inches) = 130 pounds. Give or take 5 pounds for large or small frame size respectively.
Properly performed exercises have been shown to modulate hormonal imbalance. Those who exercise regularly are also happier; less depressed, and have an optimistic outlook on life. This results in increased life expectancy. Statistically, life expectancy increases by two hours for every hour spent doing the proper exercises.Precision anti-aging exercises must incorporate flexibility, cardiovascular and strength training exercises. All it takes is 5 minutes of flexibility training every day, 20-30 minutes cardiovascular training 3 times a week, and 15-20 minutes of strength training 2 times a week. A properly structured program takes an average of 30 minutes a day, which is less than 2% of the entire day.
- Nutritional Supplementation
The body of a hormonal imbalanced person needs to be fortified. Here is a summary of the daily nutritional consideration for those 45 and over:
- Vitamin A (Antioxidant) – 15,000 IU (300% RDA) with no more than 5,000 IU in Vitamin A palmitate and the rest in natural mixed beta carotene. You will not get overdosed or feel toxic effects. More than 100 studies have shown that people with high levels of beta carotene in their diet have half the chance of developing cancer and heart attack.
- Vitamin C (Antioxidant) – 1,000 mg (2,000% RDA) in the form of ascorbic acid (no need to spend more money on other forms unless you have a sensitive stomach or taking more than 2,000-3,000 mg per day). A study of Americans shows that intake of 300 mg of vitamin C per day adds 6 years to a man’s life and 2 years to a woman’s life. Cardiovascular disease decreased by 40%. Take this in split doses as it is excreted within a few hours. No toxicity has been reported on long-term intake of up to 20,000 mg a day. It is important to incorporate ascorbyl palmitate (the fat soluble form of vitamin C) , L-proline, and L-lysine. The three work synergistically to rebuild damaged blood vessels and prevent atherosclerosis.
- Vitamin E (Antioxidant) – 400 IU (1,333% RDA) in the form of water dispersible d-alpha tocopherol (the natural form). This amount has been shown in repeated researches to be the optimum dose for anti-aging and cancer prevention. The risk of not taking Vitamin E is statistically equivalent to the risk of smoking. A large scale Harvard study of 87,000 nurses showed that those taking more than 250 IU a day for 2 years have 41 % lower incidence of major heart disease. To take the equivalent of 400 IU in food would require 2 quarts of corn oil or 28 cups of peanuts a day. Many in th e fore front of anti-aging research are now recommending up to 800 IU aday , especially for women in their peri- or postmenopausal period.
- Magnesium (Antioxidant) – 500-1,000 mg (125-250 % RDA). Less than 25 % of Americans meet even the low RDA standard. A 2,000 kcal diet is needed if no supplement is taken. Critical for proper heart function, normalize arrhythmias, and helps to reduce blood pressure. Requirement is higher if you take intake of sugar and fat is high in diet. The calcium to magnesium ratio should be between 1:1 to 1:2.
- Vitamin B9 (folic acid) – 800 mcg ( 200 % RDA) – a non-toxic nutrient that protects our chromosome from DNA damage and cancer. A Harvard study of 16,000 women and 9,500 men showed that those getting the post folic acid has the lowest incidence of getting pre-cancerous polyps in the colon. Folic Acid also helps with depression . No noticeable side effects at up to 10,000 mcg.
- Vitamin B12 – 100 mcg- 1,000 mcg(1,666 % – 16,666 % RDA) – over 24 % of people over 60 years old and over 40 % of people over 80 years old are deficient due to decreased absorption with age. Deficiency also causes Alzheimer’s Disease like symptoms. A must take for those over 50 years old as cheap and added insurance. Non toxic at 1,000 mcg daily for many years or up to 100,000 mcg in a single dose.
- Chromium – 200 mcg (166 % RDA) in chelated form for better absorption – Very little is contained in food and as a result , 90 % of all Americans are deficient in the RDA of this trace element which is critical to normalize blood sugar. A Israel research shows that daily intake of 200 mcg of chromium improves insulin resistance in Type II Diabetes by up to 50 % in weeks.
- Zinc – 30 mg (200 % RDA) in chelated form for better absorption – 33 % of healthy Americans over age 50 have zinc deficiency and don’t know it. The percentage increases to 90 % for those older. You need a daily calorie intake of 2,400 kcal to get just the RDA. Zinc is critical for proper thymus gland and immune system function. Research has shown that daily intake of 30 mg of zinc reactive the immune system with dramatic improvements after 6 months in those with zinc deficiency.
- Calcium – 500 mg (50 % RDA) in the form of calcium carbonate. In addition to keeping our bones healthy, calcium also fights cancer. Calcium carbonate contains 40 % calcium, compared to others such as calcium gluconate which contain 9 % elemental calcium. Don’t take more than 500 mg at a time for best absorption. Calcium citrate is better absorbed, but only contains 11 % calcium. Calcium should be balanced with magnesium at 1:1 or 1:2 ratio.
- Citrus Bioflavonoids 100 mg – potent antioxidants derived from plants that have metal binding (chelating) properties. Commonly found in grape seed.
- Omega-3 Fatty Acid – Eating 8 oz of fish a week is all you need to do. Otherwise, take 1,000 mg from fish oil to contain 360 mg EPA and 240 mg DHA. Most people taking fish oil have a tendency to develop a fishy “burp”. Over 60 research studies have shown that a variety of ailments from arthritis to heart disease can benefit from fish oil (not cod liver oil which contains a high dose of Vitamin A and D which are toxic in high doses). 400 IU of Vitamin E should be taken simultaneously to potentiate the effect of fish oil.
- Garlic – 500 mg in concentrated form – equivalent to 1,250 mg garlic bulk or half a clove of fresh garlic. Garlic has been used by healers for over 5,000 years. Numerous studies have shown that garlic decrease triglyceride levels by decreasing fat absorption. It also supports healthy blood pressure. Two of garlic’s major compounds – allicin and ajoene – have been found to possess powerful properties that help the body boost its immune system. A natural herb that is non-toxic.
- Evening Primrose Oil – 500 mg -1,000 mg (standardized to 9 % GLA) – an essential fatty acid. Strong anti-inflammatory properties and useful for arthritis, PMS, and skin conditions. Most researches use 3,000-6,000 mg a day. EPO is especially good to balance the hormonal system. Digestive Enzyme containing lipase, cellulase, and amylase.
Avoid Iron unless you are anemic.
- Reduced Xenoestrogen (external estrogen) Load
- Throw away all pesticides, herbicides, and fungicids
- Throw away cosmetics that have toxic ingredients such and switch to organic and “clean” cosmetics
- Throw away nail polish and nail polish remover
- Use organic soap and tootpaste
- Don’t use fabric softeners as it puts petrochemical right on your skin
- Use only naturally based pefume. Most perfumes are petrochemially based.
- Have a good water filter for your source of water
- Do not use plastic goods since all plastic leach into the environment
- Eat only organic based whole food.
- Avoid surfactants found in many condoms and diaphragm gels.
- New carpet can give off noxious fumes. Beware
- Be aware of noxious gas such as that from copies and printers, carpets, fiberlboards, computer monitors that emit high level of electromagnetic force ( EMF)
- Avoid X rays
- Do not microwave food in plastic container, and especially avoid the use of plastic wrap to cover food for microwaving
- Wash your food well to rid the pesticides. Bath the washed food in ozonated water for 20 minutes before cooking.
I have given you a mouthfull Katie. Plan on doing it over the next 12 months and incorporate it into your lifestyle.
I am blood type O.
I was wondering how much fat (grams) a woman 20 – 30 and a man 20 – 30 should eat each day?
Do you know WHY a type O person of my age would develop acid reflux, esophagael ulcer, and Barrett’s?
For Type O thrive on animal protein diet, therefore you tend to have high stomach-acid content. Therefore type O will have tendency to develop acid reflux or ulceration of the stomach and esophagus because of the high levels of stomach acid. To aid in digestion, you may want to try digestive enzymes taken 1/2 hour before meals, rather than HCl. Taking fruits before meals will help to improve digestion also.
Whey products is on the avoid list. Soy products are ok. The more beneficial beans are: Aduke beans, azuki beans, pinto beans, black-eyed peas. These means actually promote the strengthening of the digestive tract and promote healing of ulcerations. But again, they should only be eaten in moderation even if they are highly beneficial.
Question: I am a 40 year old male. I exercise frequently (running and light weight lifting) and believe my diet to be OK. I eat very little red meat – I probably eat a lot of “bad” carbs, however. Much to my surprise, I recently suffered a gout attack. Some of the numbers from my blood test results were as follows:
- Cholesterol – 159
- Triglyceride – 80
- HDL – 51
- LDL – 92
- CHOL/HDL ratio – 3.1
- VLDL – 16
- Glucose – 85
- BUN – 16
- Creatine – 1.2
- Uric Acid – 7.3
- Total protein – 6.6
- Albumin – 4.3
- Globulin – 2.3
- AST – 21
- ALT – 16
- Bilirubin – 0.5
- Iron – 46
I am disturbed by the uric acid number. Also, my total protein and iron seem low to me.
How do I reduce the uric acid level in my system? Any other observations or recommendations will be appreciated.
I think it will help you. Uric Acid can best be controlled with diet – reduce protein, whether from animal or from plants such as legumes and beans after an initial reduction in the acute stage with allopurinol. You can also try pantothenic acid 900 mg a day for 3 months to bring it down. The rest looks very good. Low iron is good as long as you are not anemic. The total protein, uric acid, and symptoms correlation differ from each person to each person.
General Dietary Guidelines for Gout prevention:
- Avoid purine-rich foods. The higher the purine content, the more uric acid will be produced in the body.
- If you are overweight, try and achieve your ideal weight through slow, controlled weight loss (maximum 500 g per week).
- Rapid / sudden fasting is not recommended as this can raise uric acid levels and aggravate gout.
- Avoid heavy, rich meals with high fat and protein content.
- Alcohol should be avoided, particularly wine since it interferes with uric acid excretion.
Foods that are extremely beneficial for gout prevention:
- Purified water (dissolves toxins)
- Celery (renews joints, bones, arteries, all connective tissue; clears digestive fermentation, which causes dampness and acidic blood, according to Chinese medicine)
- Tomato: After digestion, it alkalizes the blood and is good for treating acid blood condition of gout.
- Cherries, strawberries, blueberries and other red-blue berries
- Lots of vegetables, especially kale, cabbage, parsley, and other green, leafy vegetables
Foods to Avoid:
- Rich foods
- Greasy, oily foods
- Red meat and meat extracts such as bouillon and gravies
- Organ meats such as liver, kidney
- Coffee, sugar and white-flour products
- Refined sugar and other concentrated sweeteners
- Alcohol, coffee, tea, cola drinks
- Refined carbohydrates
- Yeast products.
- Shell fish, poultry, preserved fish such as sardines, herring and anchovies
- Dried beans and peas
- Foods that contain additives such as MSG (found even in Worcestershire sauce), xanthan gum and hydrolyzed vegetable proteins, used for flavorings or preservatives.
Foods moderately high in purine levels, to be eaten sparingly (not more than 4 times per week), include fish, poultry, turkey and beans. Spinach, mushrooms, asparagus, bran and wheat breads are also on this list.
I have always felt I was disgustingly healthy until I started trying to educate myself about natural or raw food diets and what it can do for the body. I’m finding out I know nothing! I continue to research and learn but am finding that medical doctors aren’t as knowlegable or as supportive as I thought they would be. Three months ago I started a raw food diet (one fruit meal, two veggie meals-as much as I want, and a super green food drink chocked full of great stuff) and have never felt better. I have enjoyed a moderate wt. loss of 26#, a consistently lower blood pressure (my doc has taken away the B/P med), no more generalized aches and pains, and a significant increase in my energy level, although the first week I thought I would not survive the detox symptoms. I would like to know if there are any adverse chemical responses by the body to a drastic change of this kind. My lab work has always been within normal limits and now it’s all messed up. My main concern however is just with the sed rate of 50. I have no joint pain and the doc has tested for everything imaginable and every month it stays the same. I would like to think that my body is rebelling in some way but this theory doesn’t hold water with him.
Glad you are on your journey to optimum health which can be bumpy at times; especially when you body is not used to it. Generally speaking, you are on the right track. The body’s cellular soup takes about 2-3 years to totally revamp and detoxify. It is a slow process, and cannot be hurried. Speeding things up can cause more harm than good, unless you are in a desperate situation (such as cancer). As your body gets cleaned up, as what is happening to you, a variety of chemical reaction goes on, and sometimes it is hard to explain. I tell my patients to listen to their body and not the lab, using me as a coach to alert them and a detective at times. Things like sed rate are non specific as you know, and if it is high, keep an eye out. I am confident your doctor will know what to do. I would caution you to stay away from fruit juices and fruits that are high in glycemic index like watermelon, and stay with apples and taking whole fruits which you may be doing already. Look at other indicators such as C reactive protein which also will alert you. Most importantly, listen to your body and give it sometime to adjust if you have been in a toxic mode for a long time.
I am 26 year old male. I follow a strict physical fitness routine that blends weight lifting with cardio vascular excercise (approximately 6 days a week; maintaining a heart rate of 145-165 for 1 hour). My father recently had a liver transplant, some what in part due to iron retention in the blood, and some what in part due to alchol intake.
In an attempt to head off any genetic predisposition, I decide to have a blood test done and liver enzymes checked. I received disturbing results.
My AST (SGOT) was 76
My Red Blood Cell Count was 5.77 (Just above range)
My overall cholestrol was 135, however my HDL was only 23
I have found over the last few years that I develop peptic ulcers in my mouth if I do not perodicly take an L-Lysine supplement.
My alchol consumption is light to moderate (approximately .75 Beers/Day over the last 30 days)
My diet is healthy. I have recently stepped up foods with Omega-3 and Omega-6 Fatty Acids in an effort to naturally raise my HDL. The idea of meds to do this does not appeal to me.
I plan to be retested in 60 days, after abstaining from all alchol and the nutritional increases I mentioned above, hoping to correct the numbers.
Any other ideas?
You are on the right track, in addition, increasing vitmain C (2-5 grams) intake can be considered. Both of them work well. Your total cholesterol is too low. Anything below 150 is too low, as cholesterol is needed for a wide variety of importnat endocrinological and neurological function. Your total cholestero to HDL cholesterol ratio is too high. The fish oils will help with the Hdl, but you may want to check out your homocysteine and lp(a) levels as these are important risk factors for cardiovascular health. You can search my site for more info on these.
Firstly I am a vegetarian, but do not like nuts. I mainly eat eggs, cheese and tufu for protein. How much of these should I be eating daily so that my body has enough protein.
Secondly, I find that I get very weak and feel sick if I do not eat for several hours. I often nibble on chocolate to take away the nausea and give me strength. I have been tested for anaemia (I am negative). Why do you think this may be?
Legumes, vegetables, yogurt and grain products have protein also. If you take cheese and eggs, then you should be getting enough protein.
You may wish to have your sugar level checked. If you have hypoglycemia (Low blood sugar), eating chocolate would temporarily help, because it brings your blood sugar back up to a level that the body needs. The better way is to eat some protein with carbohydrates as snacks. You should ask your family physician to prescribe a lab test for you.
There are many things that may cause your anemia: imbalance diet (vegetarian has higher frequency of developing anemia because they are not eating foods that are high in iron and B12), excessive monthly bleeding from menstruation (maybe due to fibroids), ulcers, etc. Please consult your family physician for proper workup and diagnosis.
Today is the first time I found your web site. I have been trying to get to my age-slowing weight by using the work of Dr Roy Walford and his CRON diet. His way to cause our bodies to begin slowing the aging process calls for a lower weight than yours. I’m sure you know that he says if you were not overweight between 20 and 30 years of age, take that weight and reduce it by 10% to 15%.
Using his system, my age-slowing weight would be 144# (160# – 10%)
Using your system, my age-slowing weight would be 160# (106# + (12 x 6#) – 10%)
Why do you allow 11% more weight than Roy Walford?
(At your 160# ideal weight for me, I have about 6-8# of fat around my waist and kidneys)
Dr Walford’s calculations are right on and as a serious student of calorie restriction, you should follow his recommendation. I give more tolerance than him and set an easier goal to reach because as a clinician, it is easier for me to motivate my patients. 80% of the people have difficult time to achieve just the ideal body weight, and only 1 % or less can be 5-10% below. To achieve true anti-aging weight outlined by Dr Walford requires a psychological makeup and determination that only happens in 1 out of 1000 people. The sad reality is that most people give up which is worse. I have spend many hours explaining to my patients on what is the ultimate target and what is a realistic goal, and if you can be 5-10% below ideal body weight, you are doing very well already.
I would like to tell you what I eat during the day so that you could tell me if any of the diet is wrong or any fruits or vegetables should not be eaten.
At the moment I do not take any vitamins and I am 60 years old I take HRT patches and fosamex for my bones.
In the morning I take Porridge mix with bran and soya milk sometimes paste made of dates figs and raisans mix with honey on seeded toast and camomile tea. At 11 am I take one banana or pear after one hr. I have my lunch with soya margerine and little mayonaise with grated carrots and salad on brown bread and camomile tea after 2hrs i take one banana and pear. At 5pm I have vegetable juice of carrots, celery, and spinach diluted with water. After one hr I take vegetable soup of couliflower, Broccoli carrots, leeks and turnip and at 6pm I have grilled salmon, or meat or chicken curry and rice. At 8 pm I have one banana and pear. I sleep at 11pm.
I will be very grateful if you let me know if my diet is alright and giving me enough vitamins and minerals or whether I should change any thing.
I know from what you are telling me you are trying your best to eat a balanced diet. I would like to encourage you to watch out for the following principles of a balance diet:
It is good for you to eat a variety of food everyday, so you can get all the whole spectrum of vitamins and minerals that are available in different foods.
I notice that you are eating a lot of fruits in between meals, the recommended amounts of fruits a day is 2-4 servings (around 2-3 whole fruits). Banana for one is high in sugar; one should not take more than 1 banana a day. It is good to vary your fruits daily.
Instead of fruits, substitute with vegetables, which are lower in calories and provide just as much vitamins and minerals.
Is there a reason for your eating every 2-3 hours? You are eating about 6 meals a day. That is generally not a good practice. Your stomach should have a 4-5 hours of break between each meal to allow total digestion to finish.
After your evening meal, I would not eat anything else; again let your stomach have time to finish digestion before you go to sleep.
Camomille tea is a calming tea, maybe you would like to try other herb teas as a variety.
I suffer from Hiatus hernia and I would like to know which types of fruits and vegetables are acidic and which vitamins to avoid.
Any food or beverage eaten stimulates the secretion of hydrochloric acid by your stomach. Some foods cause a greater secretion of acid than others do. For instance, alcohol, caffeine containing foods (coffee, tea, cola, cocoa and chocolate) and spices (pepper, cayenne, curry or chili powder), high protein food such as meats and milk all cause a greater secretion of acid by your stomach.
Hydrochloric acid is used by the body to start the chemical digestion of food. Acid is mixed with the food in your stomach before it is passed on to the intestines for more digestion and absorption. When your hiatal sphincter does not close properly, the acid can be refluxed into your esophagus, thereby causing inflammation.
It is important not to drink liquid with your meals also. Take liquid 1/2 hr before meal or 1 hour after meal.
Fruits and vegetables are not known to cause an increase in acid secretion in the stomach. If you find certain food causes you more uncomfort after ingestion, it is best to not eat this food for a few months until your body has recovered. Then start up slowly with this food one thing at a time in small quantity.
Most importantly, please make sure that you are within Ideal Body Weight.
I am attempting to lose about 25 lbs and improve my tendancy toward LAF (my guess, not formally diagnosed yet.) Anyway, the diet and supplement plan makes a lot of sense. Also, I understand that diet and cravings are better managed by following a diet based on blood type. Mine is “O.” However, higher protein diets especially including red meat tend to cause constipation and colon problems such as aggrevating hemmoroids. Do you have any suggetions to establish priorities for a long term recovery of overall health?
The principle behind weight loss is balance of input and output. To create weight loss, you need to have output more than input. That means increase physical activities, decrease intake.
For a general well balance diet plan, I would follow the Pyramid Way of Eating. 6 servings of grain products, (less intake of bread, rice, but increase intake of Oats, Millet, Barley and Pasta), 3-5 servings of vegetables (this group has very little calories, you can eat as much as you want and won’t gain weight, limit potato and carrot intake), 2-4 servings of fruits (stay away from watermelon, cantaloupe and banana), 2-3 servings of protein or dairy products (2 match boxes size of meat is 1 serving, use more beans and tofus are healthier), lastly eat little sweets and fried and empty calorie foods.
I would recommend following the above simple diet for now, because I think the “Blood type O diet” should be used as a last resort.
To control the cravings is to have a good nutritional supplement program and cut down your intake of meats, potatoes, bread and rice, but increase on oats, barley, millet, vegetables and fruits. Long term wise, you need to keep your blood sugar balanced. Once your blood sugar is balanced, you will not have the craving to eat. This is a slower process than taking diet pills but a much more permanent and successful way. As usual, good things in life do take a little time and work.
A question in regards to juicing:
As you know, a higher level of glucose causes a higher rate of glycation and higher levels of insulin cause other problems. Therefore, don’t you think that by juicing anything it increases the glycemic index because juicing frees the sugars/starches and makes them more quickly absorbed and bioavailable which would increase AGE’s? Hence, a higher glycemic index would create higher postprandial glucose and insulin levels than a lower glycemic index.
You are absolutely correct, and that is why I do not recommend fruit juicing at all. Whole fruits are a lot better with a more stable glucose degeneration curve and less sugar imbalance. Vegetable juicing is a totally different story. The juice is high in anti-oxidants and not high in sugar and is therefore recommended. Most peopole cannot tolerate straight vegetable juice, so a little low glycemic fruit (e.g. apple) together with the vegetables will make it more palatable.
I’m confused. Which is the best diet to follow for anti aging, the modified mediterranian or the blood type (I’m type O) diet?
The blood type diet is a very general diet that is applicable to some people but not all. There are many exceptions. The best use of the blood type diet is to use it as an adjunct to the anti-aging diet. For example, if you like to eat meat, do it once a week, and you can follow the blood type diet to see if meat is good for you, and if not, you can take less. Diet must be personalized. Listen to your body is the most important
First off let me say thank you for putting so much effort in such a great and informative website for the general public. I have been contemplating changing my diet for a while now and after reading some info regarding high carbohydrate diets and so many age related illnesses I have decided to do so. Not to mention the fact that I am 23 and suffering from mpb pretty diffusly, I also read that mpb in younger males may be due to insulin resistance. My question to you is this: I already read all the perks of the low neocarb diet, how will this diet effect my energy levels for my exercise routines? I run 2-3 times a week and lift weights every day so I need my energy levels to stay reasonably abundant (I also work as a sub-contractor so basically everything I do but sleep and read requires energy)
I don’t want to end up losing weight ,strength, or energy because of a change in carb intake. Is my best bet to eat every 2 hours or so a small meal with fruit veggies and protein of some sort. Please give your expert advice. Thank you.
Thanks for your kind complements. Selecting the type of carbo is important, we are not recommending cutting off carbo in your diet and increasing on protein. When you increase protein in your diet, there is a whole host of problems that come with that too. Smart selection of carbo is the key, select carbo that is low in glycemic index. Our body basically runs on glucose, which is a breakdown of carbo. You need carbo for energy and for your type of work. So you still need to keep eating your carbo, the difference is to eat smartly.
I would recommend for you to take complex carbohydrates (brown rice, 12-grain bread instead of white), and grains such as millet, oats, barley. For protein legumes, beans, low fat yogurt/kefir, low fat cottage cheese / cheese, tofu, nuts, nut butters and seeds. You don’t need to eat every two hours, but remember the principle that it is not good to eat just fruits or carbo by itself, because it brings up the blood sugar fast, so it is good to eat them with some nuts or dairy products or protein.
Low glycemic inidex Meal replacements with the ratio of 50-25-25 (CHO-pro-fat) is good. You don’t want the protein or fat to be higher than that so the kidney is not overburdened.
It is important to eat only 70% full; you can divide your meals up to 5 smaller meals.
I want to start the anti aging diet but I have a few concerns:
I work out every day, run 2-3 times per week, strength train 5-6 times per week, so I need all the energy I can get. On the other hand I read that excess carbs are bad for increasing insulin and insulin resistance. How much of this is true, I want to be as healthy as possible with low carb intake but also want enough energy so I can work out and continue to get stronger. Please clarify if possible.
You have a very good question. If you want to increase your longevity, the way to go is calorie restriction and moderate exercise. Moderate exercise means burning about 2000-3000 calories a week, or 500 calories a day. Assuming that you are in good shape and weight and take a average diet of 1700-2000 calorie a day, you only need 500 calorie more a day if you want to maintain the same weight with your exercise schedule. Most of us eat more than 2200 calorie easily.
The more important is to concentrate on low glycemic type carbohydrate during your regular days. On your heavy workout day, it’s ok to load up on pasta so you can get some energy. If you are a performance athlete, then the approach is totally different as you will need to focus on speed and strength which means you may need to up your carbohydrate and protein intake as well. The path to longevity and the path to athletic performance are very different.
Don’t get too hung up on the insulin etc. Focus on enjoying your exercise. Do it in moderation, and keep a healthy diet with enjoyment of the food is also important.
I read your opinion/recommendation and want to start using regular bottled water after 10 years of drinking mostly distilled water. I am low in Magnesium, iron, Manganese, selenium and very high in Mercury and sometimes Aluminum. The only medication I take is a beta blocker (Sotalol, 80mg/day) to prevent Atrial Fibrillation which I had 3 times in the last 18 months. Other than that I have had Tinnitus for 6 years and am very noise sensitive and have the feeling that my autonome nervous system is out of balance. Thank you.
Very good question. Continue your magnesium and other minerals to build it back up. Take at least 500 mg to 1000 mg magnesium if you have healthy kidney, 200 mcg of selenium, 200 mcg of chromium, and calcium 500 mg. Avoid iron and copper. Also try to avoid other acid forming foods like coffee, alcohol, and meat that can cause depletion of minerals from your body. Eat plenty of mineral rich green leafy vegetables. That is the key. Follow my food choice pyramid and in 3-6 months, you should be back to normal.
You are on the right track. By the way, you should note that true mineral levels can only be obtained from doing intracellular red pack cell studes and not from plain blood serum. On the matter of your tinnitus, you may want to consider high level of vitamin B complex which helps the neurological function.
If your mercury is very high, you will need to be on chelation agents either by IV or by oral route to bring it down over time.