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


Ok In Health's Wellness Directory

Copyright © 2004- 2011 OKinHealth.com. This article is of the copyright of OK in Health and the author; any reproduction, duplication and transmission of the article are to have prior written approval by OK in Health or the author.

IMPORTANT DISCLAIMER
This information and research is intended to be reliable, but its accuracy cannot be guaranteed. All material in this article is provided for information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this newsletter / e-magazine / website. Readers should consult their doctor and other qualified health professionals on any matter relating to their health and well-being. The information and opinions provided in this newsletter / e-magazine/website are believed to be accurate and sound, based on the best judgment available to the authors. Readers who fail to consult with appropriate health authorities assume the risk of any injuries. The publisher is not responsible for any errors or omissions. OK in Health is not responsible for the information in these articles or for any content included in this article which is intended as a guide only and should not be used as a substitute to seeking professional advice from either your doctor or a registered specialist for yourself or anyone else.
Connect with Us
facebook    twitter

Celtic Healings Intuitive Readings with Maria O'Farrell Carr


Wellness Tip
Weight management
Weight management is about managing a healthy body composition, staying at your ideal body weight, balancing stress and adding life to your years and years to your life. Long-term health should be the ultimate goal of any exercise or weight management program."- Tracy Holly


Celtic Healings Intuitive Readings with Maria O'Farrell Carr


Wellness Directory
Avichi's Rachijpah Healings
Specialty: Chakra Healing
Rachijpah Healings (pronounced "Ra-Chai-Pah") is the home of various healing modalities. Avichi van Campen is the founder and sole operator, and offers you a variety of Services.
View Details


Maria's Ireland Sacred Tours


Event
Metatronia Therapy® Healing and Attunement Workshop
Date: Apr 28, 2018
Location: Alberta
In this transformational workshop receive certification and attunement to Metatronia Therapy®, one of the latest, most cutting edge energy healing therapies that assists the ascension process.
View Details


Maria's Ireland Sacred Tours


Article
The Power of Affirmations
Affirmations are powerful tools that can help change our lives. When you speak affirmations out loud with a conscious intent, you hear it with your ears, and your body understands what you are doing. Statements of intent carry energy and words in the air, have frequencies that your intelligent body consciousness (Innate), will understand. Whatever you tell your body, Innate listens to and will begin to cooperate with. Innate is always listening, and ready for your instructions.
Full Article


Bodysentials - Youth Nutritional Product - Before and After school shakes


Recipe
Fennel Salad with Ginger dressing
Category: Salads
Description: Fennel is a lovely herb, that can be used for many types of gardens. Try growing it in your kitchen garden, medicinal gardens and simply for attracting insects in your butterfly gardens. Any way you choose, fennel will be sure to please. Every part of fennel is not only for harvest, it tastes delicious! Fennel seeds are sweet and soothing, the flowers are edible in salads, the leaves are anise flavored and the root or bulb is commonly used raw in salads and cooked as a root vegetable. Medicinally, fennel is used in a tea to aid digestion, and also known to reduce hunger pains and sweeten the breath.
Full Recipe


Celtic Healings Intuitive Readings with Maria O'Farrell Carr