OK In Health - Naturopathic Corner

Dietary Guidelines - Part One - January 2017

For Weight Management, Cardiac Health, Chronic Disease Management,Vitality, And Optimal Health

By Dr. Tamara Browne, Penticton, BC

Vegetariana SaladThis month we look at some dietary guidelines and next month we will look at some sample diet plans to try. Let's start with some simple steps to follow:
Eat well balanced meals:

  1. about ¼ of the plate should be a high quality protein (fish, beef, chicken, pork, legumes, soy, eggs, low fat dairy, nuts/seeds),

  2. ¾ of the plate should be low carbohydrate vegetables (broccoli, cabbage, lettuce, cucumber, tomato, beans, peas, zucchini etc.).

  3. Avoid starchy foods such as bread, potatoes, rice, and pasta.


Some more steps are:

  • Eat smaller, more frequent meals (3 meals plus 2-3 snacks per day).

  • Eat slowly and don’t overeat.

  • Maintain a 30%protein:30%fat: 40%Carb ratio at all meals and snacks.

  • Never skip breakfast.

  • Eat nothing after 7-8 pm (3 hrs before bedtime).

  • Drink only water /herbal teas (consume at least 2 liters each day) or vegetable juices (tomato, V-8 etc).

  • Eat only nutrient dense whole foods

  • Use organic fresh food sources

  • Avoid processed foods and foods with added sugar or artificial sweeteners

  • Avoid food allergens, sensitivities, or foods which do not "agree" with you

  • Eat a good variety of fresh foods with a wide selection of colorful fruits and vegetables ;

  • Eat vegetables from the cruciferous family daily. These include broccoli, cauliflower, brussel sprouts, kale, kohlrabi, and cabbage. These veggies contain powerful immune stimulating, cancer fighting, antioxidant, and hormone balancing compounds.

  • Eat some garlic and/or onion daily. These ward of cancer as well as containing potent compounds which protect against heart disease and stroke by lowering cholesterol and preventing the formation of blood clots.

  • Dark berries and grapes contain phytonutrients which help protect against cancer, heart disease and other chronic degenerative processes. The anthocyanins in these fruits are particularly good for eyes helping to maintain vision and ward off cataracts. They also strengthen connective tissue and blood vessels, improve circulation, decrease inflammatory processes, and help to prevent chronic degenerative conditions. Use one cup of fresh or frozen berries in a smoothy daily or drink a pure dark grape or other berry juice daily (only if not on low carbohydrate diet). This has also been shown to protect the lungs from deterioration in Emphysema and other chronic lung disorders.

  • Eat fewer starchy/sugary foods.

  • Eat only 1 piece of fresh fruit daily and no processed or canned fruits.

  • Avoid margarine and other processed fats and oils.

  • Use 1-2 Tbsp./day of an essential oil such as flax seed oil, Essential Balance, or Udo's Choice or take 2-4 fish oil capsules daily containing 1000 mg combined EPA and DHA per capsule.

  • Use only extra-virgin cold pressed olive oil in low heat cooking and salad dressings.

  • Use organic coconut oil in high heat cooking. A small amount of butter is not harmful and it can also be used in high heat cooking and baking.

  • Butter is much healthier than margarine.

  • Eat cold water fish such as salmom, halibut, albacore tuna, bass, sardines, and mackerel 1-3 times per week. The omega-3 oils in these fish protect against heart disease, lower cholesterol, and prevent blood clots which can cause heart attack and stroke.


Next month, we are going to use some of these guidelines and incorporate them into some sample meal plans. Hope to see you then!
Read Part Two, Sample Meal Plans.


Dr. Tamara BrowneDr. Tamara's Bio: Dr. Tamara Browne - Naturopathic Doctor. Dr. Browne graduated from Bastyr University of Naturopathic Medicine, Seattle, Wa., in 1996 and has had an active general family Naturopathic practice in the South Okanagan area ever since. Her current practice is called The Okanagan Chelation Center, and is located at 101-1040 Main Street Okanagan Falls BC, V0H 1R4. She specializes in heart disease prevention & treatment, Chelation & metal detoxification, vitamin & mineral injections, lab testing, pain management techniques, chronic disease management, prevention, nutrition, herbal medicine, constitutional homeopathy, weight loss, & women's health. To contact Dr. Browne - Ph. 250-497-6681. Dr. Browne has a column called ' Naturopathic Corner ' and has written for OK In Health since June 2009. - Dr. Tamara Browne Website - Email


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Category: Main Meals
Description: Want your kids to eat more veggies? Hide them in their burgers, they'll never know! Try adding zucchini to my turkey burgers. This was great for so many reasons! Not only did they taste great, adding zucchini also lowered the calories and fat per serving, it made one extra burger and what a great to get your picky kids to eat their vegetables. This made 5 big burgers. Serve them on 1 Point hamburger buns and top with lettuce, tomatoes, red onion slices, pickles, ketchup or mustard (add extra points). My final burger with the bun, ketchup, lettuce, onion came out to 4 points.

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