Nutritious is Delicious® CEO Wellness.com
Nutritious is Delicious ®
Food & Nutritional information
Helping you live a happy, long, productive life
Dr. George Kosmides DC Volume 1 issue 1
Simple Strategies For better Nutrition
Did you Know... Healthy eating is not how you eat. Paying ing music to create a
about strict nutrition philoso- attention to what you eat relaxing atmosphere.
 1 tsp of oil has 35 calo- phies, or quantity control. and choosing foods that
ries that are all from staying unrealistically thin, or are both nourishing and
fat. (make it a good for depriving yourself of the foods enjoyable helps support  Listen to your
you oil...) you love. an overall healthy diet. body: Ask yourself if
you are really hungry,
Rather, it‘s about feeling great,
 Drinking with meals and stop eating when
having more energy, and keep-
increases the work and
ing yourself as healthy as pos-
 Take time to chew you feel full. It actually
decreases stomach effi- your food: Chew your takes a few minutes for
ciency. sible – all which can be
food slowly, savoring your brain to tell your
achieved by learning some
every bite. We tend to body that it has had
 A quality breakfast is nutrition basics and incorpo-
rush though our meals, enough food, so eat
the most important rating them in a way that
forgetting to actually slowly. Eating just
meal of the day. works for you.
taste the flavors and feel enough to satisfy your
By developing your own plan the textures of what is in hunger will help you
 Eating fruits and carbo- for healthy eating, you‘ll be our mouths. Reconnect remain alert, relaxed and
hydrates is preferred in able to expand your range of with the joy of eating. feeling your best, rather
the active hours rather
healthy choices to include a than stuffing yourself
than in the evening or
variety of delicious foods that into a ―food coma‖!
before bed.
you may not even know  Avoid stress while
about. eating: When we are  Eat early, eat of-
stressed, our digestion ten:
Quiz: Using guidelines and tips for
can be compromised,
creating and maintaining a
Which is THE most important satisfying, healthy diet, you causing problems like
can learn how to approach colitis and heartburn.
of the choices below:
food in a smarter, healthier Avoid eating while
A. Exercise way. Reasonably, in areas that working, driving, argu-
matter most. ing, or watching TV
B. Dieting (especially disturbing
Eating smart: The first step programs or the news). ―You don't have to cook fancy
C. Eating nutritionally dense towards healthy eating or complicated masterpieces -
Try taking some deep
foods breaths prior to begin- just good food from fresh
Healthy eating begins with ingredients‖.
ning your meal, or light
D. Eating many times per learning how to ―eat smart‖.
candles and play sooth- Julia Child
day It's not just what you eat, but
Dr. George Kosmides DC 4849 Van Nuys Blvd., 206 Sherman Oaks, California 91403 (818) 386-0629

Nutritious is Delicious® CEO Wellness.com
Healthy eating: The basics on carbs, protein and fat
Despite what certain fad diets effort. This keeps your blood sugar – Most restaurants have plenty of things that
would have you believe, we and insulin levels from rising and are good for you, but they are served in
all need a balance of carbohy- falling too quickly, helping you get heavy sauces. Ask for your vegetables and
drates, protein, fat, fiber and full quicker and feel fuller longer. main dishes to be served without the sauces.
vitamins to sustain a healthy Good sources of carbs include whole Ask if things are fried or cooked in oil or
body. But what exactly is a grains, beans, fruits, and vegetables, butter – if they are, see if you can order them
carb? And how much protein which also offer lots of additional in a more healthy way.
is too much? Understanding health benefits, including heart dis-  Watch portion size – At a typical res-
dietary guidelines is the first ease and cancer prevention. taurant, a single serving provides enough
step in developing your own  The bottom line: Carbohydrates calories for at least two meals. If you can't
healthy eating plan. are a great source energy understand- order a smaller portion, it is a good rule of
Carbohydrates ing the differences will make it eas- thumb to leave at least one-third to one-half
ier to avoid the less nutritious, higher of the meal on your plate. Or, separate your
calorie options. meal before you start eating so that you cre-
Carbohydrates – food com-  Eat mindfully - Mindful eating ate a distinction between what you are going
posed of some combination of means paying attention to what you to eat in the restaurant and what you want to
starches, sugar and fiber - eat, savoring each bite, and choosing take home. Ordering something that will
provide the body with fuel it foods that are both nourishing and reheat easily will provide you with a deli-
needs for physical activity by enjoyable. Being mindful about food cious lunch or dinner the next day. At fast
breaking down into glucose, a also means eating until you are not food chains, avoid combo meals – they often
type of sugar our cells use as quite full, but not one bite more— have larger portions and extra calories.
a universal energy source. things that are hard to do if your at-  Share – Sharing entrees, appetizers and
tention is elsewhere. Mindful eating desserts with dining partners is a great idea.
According to The European relaxes you so you digest better, It allows you to sample something that you
Food Information Council slows down the pleasure and makes really want to have while also helping you
(EUFIC), people eating a diet you feel more satisfied. avoid the temptation to overindulge. It is still
high in ―good‖ carbohydrates  “Undress” your food - When important to make good menu choices, but
are less likely to accumulate choosing, be aware of highly caloric sharing might make dessert (or something
body fat compared with those additions such as salad dressings, else indulgent) more of an option.
who follow a low carbohy- cheese, sour cream, etc. Sometimes,  Order sauce and dressing on the side
drate/high-fat diet. But what making your choice healthier is as – If you ask for sauces and dressings on the
makes a carb ―good‖ or simple as removing the condiments. side, you can control the amount that you
―bad‖? For example, ask for a grilled eat. Often you can use less than is normally
chicken sandwich without the may- used and still enjoy the same taste.
 Bad carbs are foods that onnaise. Remember the big picture – Think of eating
have been ―stripped‖ or proc-  Avoid buffets – All-you-can-eat out in the context of your whole diet. If it is
essed in order to make cook- buffets – even seemingly healthy a special occasion, or you know you want to
ing fast and easy, like white ones like salad bars -promote over- order your favorite meal at a nice restaurant,
flour, refined sugar, and white eating. If the temptation isn't in front cut back on your earlier meals that day.
rice, corn syrup solids, hydro- of you, you are less likely to overin- Moderation is always key, but planning
genated oils. They digest so dulge. ahead can help you relax and enjoy your
quickly that they cause dra-
matic elevations in blood  Make careful menu selections – dining out experience without sacrificing
Many restaurants indicate healthy good nutrition or diet control.
sugar, which can lead to
weight gain. choices on their menus; fast food
restaurants now offer a wider range
of healthy choices and most will pro- A 2006 study found the average
 Good carbs are digested vide nutritional information on all of American drinks approximately 54
slowly and with much less their offerings by request.
gallons of soda each year...
 Don't be afraid to special order
Dr. George Kosmides DC 4849 Van Nuys Blvd., 206 Sherman Oaks, California 91403 (818) 386-0629

Nutritious is Delicious® CEO Wellness.com
CEO Wellness.com
Low Carb Diets ( Be Kind to your Kidneys…)
Phone: 310-562-3990 There are a lot of myths and misconcep- be dangerous‖ because it is too low in carbo-
Fax: 818-386-0891 tions about low-carb diets. Anti-low carb hydrates. The National Academy of Sciences
Email: drkosmo@gmail.com information often draws an image of peo- recommends that 45% to 65% of the diet be
ple eating very unhealthy diets, with no carbohydrate, depending upon the individual.
Did you know: vegetables or fruits, guzzling cream and TIP:
eating bacon dipped in butter all day.
If we did not eat enough What is not mentioned is the eating - timing
cholesterol our liver will regarding carbohydrate consumption. Active
manufacture it… Fact: Not one low-carb diet author advo- hours verses inactive hours of the day can
Cholesterol, a lipid is
cates this. Even Atkins Induction, which is make a significant difference.
needed for hormone
very low in carbohydrates, is not ―no carb,‖
is only meant to last two weeks, and actu-
ally can be skipped altogether, according to Low-Carb Diets Have Inadequate Fiber
manufacture and utiliza-
tion.
the Atkins Web site. It is preferable to
―cycle‖ in and out rather than extended low
W E R E O N T H E W E B : carb weeks. Fact: Since fiber remains undigested (in fact,
it lessens the impact of other carbohydrates on
C E O WELLNESS. COM
Fact: Diet authors who recommend reduc- blood sugar), it is encouraged on low-carb
ing carbs have all sorts of different ideas diets. Lots of low-carb foods are high in fiber.
about carb levels. What is the goal, health
Next Issue:
of the person… This and other information
 Vegetarianism: in order to achieve successful healthy
weight loss.
Are you a “Good
one”? Fact: The carbohydrate level should be
 Muscular? adjusted to the individual.
Fact: Over the years, the ―nutritional es-
Does not mean
tablishment‖ has been gradually lowering
your healthy! the range of recommended carbohydrate in
 Sleep: the diet, at the same time condemning re-
duced-carb diets, some of which may be
The Anti-Aging recommending the lower end of the new
Secret! ―accepted range,‖ or close to it. Example:
Dr. Dean Edell, a prominent media physi-
 Heat and Food
cian, once stated that the Zone Diet, a 40%
Good & Bad carbohydrate, low saturated fat diet, ―could
Health tip from Dr. George: Exercise: How much and how often?
First, water, not juice, should be consumed while performing, 30 minutes, low joint stress, high re-
sistance aerobic exercise is best. How often? 3 times a week is enough to gain benefit… But, must
be done consistently & supported by good nutritious foods and daily habits.
As with any exercise, each individual is different. Applying reasonable, thoughtful applications of
these principles and taking into account the individual challenges, injuries, etc, is a good place to be-
gin. By avoiding frustration that can derail good intentions, information and proper application will
keep you on course.
Questions? Email your questions to:
drkosmo@gmail.com
Or go to: www.ceowellness.com to learn more… Page 3
Dr. George Kosmides DC 4849 Van Nuys Blvd., 206 Sherman Oaks, California 91403 (818) 386-0629

Nutritious is Delicious® CEO Wellness.com
Glycemic Index— Weight & Blood Sugar Control
The Glycemic index of food is a ranking of foods based on their immediate effect on blood glucose (blood sugar)
levels. Carbohydrate foods that breakdown quickly during digestion have the highest Glycemic indexes. Their
blood sugar response is fast and high. Carbohydrates that breakdown slowly, releasing glucose gradually into the
blood stream, have low Glycemic indexes.
Helpful Link:
 Glycemic Load, Diet, and Health" from The Harvard Women's Health Watch is a useful article about the Glycemic in-
dex The URL is: www.health.harvard.edu/article.cfm?id=48
Some Low Glycemic Foods - More foods at: www.glycemicindex.com/
Artichoke <15 Cucumber <15 Spinach <15 Plum <24
Asparagus <15 Eggplant <15 Young summer squash <15 Grapefruit <25
Avocado < 15 Green beans <15 Zucchini <15 Pearled barley <25
Broccoli <15 Peppers, all varieties <15 Tomatoes 15 Peach <28
Cauliflower <15 Snow peas <15 Cherries 22
Celery <15 Peas, dried 22
The latest on diet and diabetes risk ‗Our study suggests that the mechanism for the increase
Three long-term studies in July's Archives of Internal in diabetes risk associated with soft drink consumption is
Medicine look at the links between diet and type 2 diabe- primarily through increased weight.
tes risk.
Reducing consumption of soft drinks or switching from
Sugar Sweetened Beverages and Type II Diabetes sugar-sweetened soft drinks to diet soft drinks is a con-
Julie Palmer and colleagues (Slone Epidemiology Center, crete step that women may find easier to achieve than
Boston University) analyzed diet and health question- other approaches to weight loss,‘ they write. ‗It should be
naires completed by 43,960 African American women noted that consumption of fruit drinks conveyed as
who did not have diabetes when the study began back in high an increase in risk as did consumption of soft
1995. drinks. Fruit drinks typically contain as many or more
They found that drinking two or more soft drinks each calories compared with soft drinks and, like soft drinks,
day was associated with a 24% increase in diabetes risk may not decrease satiety to the same extent as solid food.‘
and drinking two or more fruit drinks each day was asso- Dr. George’s question corner:
ciated with a 31% increase in diabetes risk compared with Asked: “I really miss flour-based gravies and
women who had less than one soft drink or fruit drink per sauces. Do you know of any thickener I can
month, respectively. They noted no association between use that won’t affect the taste of a sauce or
type 2 diabetes risk and diet soft drinks, grapefruit juice, cause my blood glucose to spike? Yes, good ques-
or orange juice. tion:
“Thicken stews and casseroles with natural oat bran,
which is virtually unnoticeable and creates a richness
to the sauce that other thickeners don’t. It works
best if the dish is simmered for 10 minutes or so af-
ter adding the bran.’ A small amount of pinto bean
flour made by grinding uncooked pinto beans in a
grain mill will work so will almond meal”.
Dr. George Kosmides DC 4849 Van Nuys Blvd., 206 Sherman Oaks, California 91403 (818) 386-0629