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Nutritional Handout

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  • 1. FRONTIER THERAPY SERVICES NUTRITIONAL HANDOUT The information in this handout is informational and is not meant to change any directive given to you by your physician or nutritionist. This information is the collective information given to me by other professionals or is my own opinion and is not meant to be complete nutritional-guide. Supplements: It is a good idea to use vitamin supplements, water soluble are best. If you seem to get a stomach ache after taking them it could be due to the iron, then choose a vitamin without iron. Increased iron intake may also cause constipation. In general women should take vitamins with iron. A health individual engaged in normal activities does not need to take meal supplements like protein shakes, creatine or any other, if you have a well balanced diet otherwise. A well balanced diet is one that contains carbs 2:1 v/s protein and fat utilizing greens, whole grains, lean meats, white fish and fruits. Salmon is OK. Avoid processed and canned goods whenever you can. Fresh produce is always your best choice, stay in the outer perimeter of the grocery store and for the most part you will be OK. Some fats are OK and are essential for your body. 8-10 almonds a day is great and gives you some important oils if you are cutting out everything else. Cod-liver-oil is great and can be found in capsules. Men can use pumpkin seeds for prostrate health. Glucosemine may assist you in decreasing your joint pain, swelling and building cartilage. You need to take it with calcium, magnesium and vitamin-D to assist in the uptake. Food preparation: Steaming and baking is better than frying and cooking. Try to avoid microwaving your food. Avoid using Teflon coated pots/pans, usage releases a gas that may be harmful, and has been known to kill birds. Your best choice is stainless steel. When you cook your food, a lot of the essential vitamins, minerals and enzymes are lost into the water. Washing your fruits and vegetables is important, but a lot of the good stuff is right behind the skin, so whenever you can use the skin. That’s why I prefer a fresh salad rather than cooked vegetables. When you fry food, you are better off using olive/peanut/vegetable oil. If you use butter, you are better off using real butter v/s margarine. Whole milk is better than skim milk due to the process used to remove the fats. If you want to cut some fat use 2% milk. Hydration: Good hydration is important. Clear fluids are better than colored fluids secondary to the dyes used in food coloring. Room temperature fluids are better than cold/ice-water. Cooling down the digestive system stops the release of an important enzyme involved in the digestive process and may cause the capillaries to close off. I often drink a cup of herbal tea with my meals. If you are involved in sports, you might be better off drinking diluted sports drinks with a low sugar content. You want to replenish the electrolytes that you lose during vigorous/aerobic exercise. Loss of electrolytes and further adding only clear water may not be the best choice and may affect you muscle/nervous system. You get some water through the food you are eating, and I don’t think that you need to drink an excess of water if you are only involved in normal everyday activities. Don’t drink fluids right before you go to be, you will probably have to get up during the night a few times which might interrupt your sleep and cause you to miss out of your important deep sleep called “REM Sleep”. If you wake up tired and fatigued this could be one of the reasons. Try to avoid sodas altogether, but especially diet pop. “Nutrasweet” and some of the other artificial sweeteners has been proven to be harmful, “Splenda” for now might be a better alternative. Weight Loss: I don’t believe in crash diets, and they seldom give you permanent benefits. You are better off trying to change some habits and implement 30 min of daily light exercise, like walking. Don’t eat after 6 pm, your activities are most likely sitting in front of the “Telly” which does not take a lot of energy, and foods will most likely be converted in your body and stored as fat. Your biggest meal should be your lunch, then your breakfast. Eat 6 fist size meals a day spaced throughout the day,. Place them on a small platter instead of on a large platter. You most likely will fill up your plate no matter how large. If you drink some water prior to you meals it will make you feel full and you may be less likely to overeat. Having oatmeal for breakfast/daily meal may assist you in weight- loss and in lowering your cholesterol. Use natural honey, apple sauce or raisins for sweetening to lower your intake of refined/white sugar. Minimize the use of white (bleached) flour, you will find it in white bread, cakes, spaghetti and donuts to mention a few. You may consider substituting white-rice with brown and regular spaghetti with whole-wheat-spaghetti.