|OK In Health - Naturopathic Corner|
Dietary Guidelines - Part Two - February 2017
For Weight Management, Cardiac Health, Chronic Disease Management,Vitality, And Optimal Health
Last month we look at some dietary guidelines for weight management, cardic health, chronic disease management, vitality, and optimal health. This month, we are going to use some of these guidelines and incorporate them into some sample meal plans.
So, let's start with some simple and interesting breakfast plans.
Do not skimp on breakfast. Eat to satiation. Avoid caffeine. Include fiber, complex carbohydrate, protein, and good fats. Avoid fried foods. Protein and good fats at breakfast prevent hunger for much longer time than does a high carb. breakfast.
- 2 free range eggs poached or boiled
1 slice whole grain toast with 1 tsp. Butter
Ham, back bacon, or low fat sausages.
- Muesli and natural yogurt. Equal amounts of each combined together.
Use a natural muesli containing whole oats, raw nuts and seeds, and dried fruits. Other
whole grains may also be used. Be creative and make your own!
- Hot cooked cereals made from whole grains such as whole oats. Add 1% milk or soy
milk plus raw nuts and seeds for added protein. You may wish to add protein powder or
eat a boiled egg on the side for added protein.
- Whole grain toast, muffins, bagels etc. with nut butters made from cashews, sesame
seeds, or almonds (these are far more nutritious than peanut butter), or light cream cheese.
- Immune support breakfast (see recipe)
- Fresh fruit and yogurt, or dark berry smoothies with about ½ cup berries, ½ cup yogurt, 1 Tbsp. Flax seed oil, some ice, and berry juice to thin and flavour.
Snacks are important because they prevent blood glucose imbalances and sudden hunger which can lead to impulse eating. Eat snacks which balance carbohydrate, protein, and fat and which are high in nutrition. Fresh is always best. This is the time to eat fresh fruit or veggies and dip. Here are some other examples of good snacks:
- 1/2 cup low fat cottage cheese and a piece of locally grown fresh fruit
- 1 cup low fat yogurt with added fruit or whole grain muffin
- Rye crisps or rice cakes with low fat cheese
- Popcorn with a small amount of olive oil or flax-butter and a low sodium seasoning.
This is the time to indulge in vegetables which are rich in vitamins, minerals, fiber, and other valuable phytonutrients. Vegetables are primarily a source of carbohydrate so add protein and good fats to complete the meal. Examples are:
- Fresh dark green salads with tofu, cottage cheese, lean meats, or boiled eggs. Make your own salad dressing with extra-virgin, cold pressed olive oil and flax seed oil, plus natural Vinegars or lemon juice and fresh garlic and herbs. Dark green leafy lettuce and other vegetables such as kale, chard, spinach, beet greens, and bok choy are much higher in nutrition than iceberg lettuce. Add any other raw or steamed vegetables that you like.Other good salad choices are Greek salad with feta cheese and caesar salad with grilled chicken. Low fat cheeses such as mozzarella, feta, parmesan, romano, and cottageprovide added protein, vitamins, and minerals.
- Vegetable stirfry with tofu, lean meats, or seafood. Stirfry in peanut, olive, or sesame oil.
Use a little water or soy sauce to prevent burning. Do not over cook. The veggies should be crispy.
- Homemade soups with lots of vegetables. Other good additives are dried beans, peas ,and lentils, lean meats, sea vegetables such as dulse ( very high in minerals), seafood,and low fat milk of soy milk. Wisk in an egg or some protein powder to boost protein levels. Blenderized vegetables make excellent creamed soups. Avoid cream in soup.
- Sandwiches with more vegetables and protein than bread. Good choices are Mexican-style tortilla wraps with chicken, lettuce, tomatoes, cheese, and salsa; other veggie wrapswith added tofu, cheese, seafood, or lean meats; open-faced grilled sandwiches; pitapockets. Again, be creative while following the basic principles.
Follow the guidelines as for morning snack. Avoid sweets and overindulging in carbohydrates which we tend to do at this time of day. Try a trail mix with raw almonds, sunflower seeds, pumpkin seeds, and raisins. Its delicious!
As with lunch the emphasis is on vegetables plus a protein and a small amount of good fat. Good sources of protein are fresh cold water fish (salmon, cod, halibut), legumes (beans, peas, lentils), soy products such as tofu, miso, and meat substitutes, lean meats, free-range eggs, and low-fat dairy products. Choose 4-6 ounces of one of these then add a variety of vegetables of your choice. Avoid starches such as breads, pasta, rice, and potatoes. Good fats include butter (in moderation), cold-pressed olive oil, sesame oil, sunflower oil and flax seed oil ( use cold only). Eat supper at least 2 hours before retiring and do not over eat at this time of day. Avoid dessert except for special occassions. A small amount of fresh fruit is okay. Here are some ideas:
- Chili: 4.5 ounces lean ground beef or turkey, 1 1/3 tsp. olive oil, 1/2 can kidney beans, 1.5 cups canned crushed tomatoes, spices. Top with 1 ounce low fat cheese. Add a salad on the side.
- 6 ounces broiled salmon with lemon, 1 cup steamed green beans, 1 large spinach salad, 4 tsp. olive oil and balsamic vinegar dressing. May add 1/2 cup grapes for dessert.
- Tofu stir-fry: 12 ounces firm tofu cut into cubes, 2.5 cups chopped broccoli, 3/4 cup snow peas, 1 1/3 tsp. peanut oil, 1/3 cup water, chopped onion, red and green pepper, garlic, mushrooms, and a little soy sauce or tamari.
- Pork medallions and apples: 4 ounces sauteed pork medallions with rosemary, dijon mustard, 2 tsp. white wine, and 1 sliced apple; 1 1/4 cup steamed broccoli, 1 large tossed salad, 4 tsp. oil and vinegar dressing.
Nutritious additions to your diet
These are foods that are just plain good for you! Learn to be creative about adding these to your diet on a regular basis.
- Soy products: Soy beans, soy milk, tofu, tempeh, soy hot dogs etc. These foods are high in very usable complete protein as well as hormone balancing phytoestrogens which are especially important in women's health. They help to regulate the female cycle, ease menstrual discomfort, decrease menopausal symptoms, as well as aid in preventing cancer, heart disease, and osteoporosis. They are also very good for men, helping to prevent prostate cancer and heart disease.
- Essential fatty acids: Cold water fish, fish oil, flax seed oil, evening primrose oil, borage oil etc. It is a good idea to add 1 Tbsp. of flax seed oil to your diet daily. Our foods tend to be deficient in the essential oils which are high in flax seeds. Fish oils help prevent high cholesterol and cardiovascular disease as well as colds and flues in the winter. Fish oils are especially vital in the winter time because of their vitamin D content. Eating fresh cold-water fish 1-3 times a week is as beneficial as daily fish oil supplementation.
- Organic free-range eggs. These are a great source of protein, lecithin, and good fats which improve liver, brain, and cardiovascular function. Limit yolks to six per week if your cholesterol is high.
- Fresh organic fruits and vegetables. These are high in fiber and phytonutrients which help prevent chronic degenerative disease, allergies, and infections. Everyone is encouraged to purchase a juicer to ensure a high level of these quality nutrients enter our bodies daily. One glass of vegetable or vegetable/fruit juice daily will ensure adequate amounts are ingested. Another way to boost vital phytonutrients is to take a Greens powder daily.
- Dark berry and grape juice. These juices are high in bioflavonoids which strengthen connective tissue, prevent heart disease or atherosclerosis, strengthen the immune system, and prevent allergies. For those on weight loss diets, all juices should be minimized to one glass per day.
- Fresh nuts and seeds. These are an excellent source of protein and essential fats which positively affect cholesterol levels. Nut butters are an excellent way to ensure adequate intake.
- Garlic and onions. These wonderful herbs have many health benefitting effects from cold and flu prevention, to lowering cholesterol, preventing allergies, and improving circulation.
- Oat bran and whole oats. These foods are excellent for the promotion of regularity, detoxification, lowering cholesterol, and supporting the brain and nervous system.
Read Part One, Dietary Guidelines for Weight Management, Cardic Health, Chronic Disease Management, Vitality, and Optimal Health.
Dr. 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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