Diet and Nutrition

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The United States Environmental Protection Agency’s (EPA) National Adipose Tissue Survey, performed back in 1982, indicated that 20 xenobiotic compounds (substances foreign to the body) were found in greater than 75% of all tissue samples evaluated, and of those, 75% had toxic compounds in concentrations of greater than 25,000 nanograms per gram of tissue sampled. Most of us don’t even think about the potentially harmful substances in the air we breathe called volatile organic compounds (solvents or VOCs). They come from the carpets, plastics, and paints in our homes, offices, and cars. Another EPA Study indicated that carpet contains dozens of VOCs and an average of 12 pesticide residues. The recent EPA Toxic Release Summary Report found that in 1999 there were over 2 billion pounds of pollutants released into the air, 4.7 billion pounds dumped in landfills, 258 million pounds released in surface water, and 257 million pounds released into underground wells.

These examples indicate that we may be over-burdening our bodies’ natural regulatory, detoxification, and immune systems as a result of such exposure. Healthcare professionals, including biochemists and nutritional experts, believe continuous exposure combined with a diet low in quality foods eventually becomes too much for the body to handle-the body simply can’t keep up with the harmful overload put on these systems. So what’s a body to do?

To restore good health, Hippocrates, known as the father of Western medicine, advised that the causes of disease should be understood and treated, not just the symptoms. He is credited with the phrase “Let food be your medicine and medicine be your food.”

Applying the basic principals of Hippocrates, many healthcare professionals and biochemists, such as Jeffery Bland, President of the Institute for Functional Medicine, Abram Hoffer, Ph.D., M.D., and naturopathic doctors, such as Peter Bennette and Stephen Barrie, have shed some scientific light on preventing and treating some health conditions by enhancing the body’s ability to detoxify itself. The dictionary definition of detoxify, “to remove a poison or poisonous effect from,” has been broadened to include more than dependent drug or alcohol use, exposure to harmful chemicals, or even heavy-metal poisoning.

We are exposed every day to toxins such as smog, cigarette smoke, car exhaust, chemical solvents, ultraviolet-ray exposure from the sun, acid rain in certain parts of the country, xenobiotics from pesticides and medications, and dioxins from herbicides. Our food supply is affected as well. Recently, warnings have been issued regarding the mercury or lead in some fish products. As good as fish is as a source of lean protein, the potential for heavy-metal contamination is a real threat to the body, placing additional burdens on its ability to detoxify itself.

Recognizing the problem is critical, but doing something about it is even more important in order to attain and maintain an optimal quality of health. The next step is to utilize safe and practical methods to stop or even reverse the progression of certain health conditions due to the build-up of toxic residues in the body.

While there is little published scientific information on any one detoxification or cleansing program, there are a few programs that are safe for most people. The safety and efficacy are based on the published science with respect to detoxification mechanisms and a long history of medical use.

One such program is presented in a book written by Peter Bennett and Stephen Barrie, both naturopathic doctors, called the 7-Day Detox Miracle. It is supported by medical professionals including Abram Hoffer, Ph.D., M.D., Mitchell Kaminski Jr., M.D., as well as Jeffery Bland Ph.D., well-known biochemist and author.

Cleansing (Detoxifying) Pathways
There are two major detoxification pathways in our body to help maintain optimal health by eliminating potentially harmful substances. Scientifically they are referred to as phase I and phase II detoxification pathways. The liver plays a vital and primary role in the detoxification process in both pathways.

The phase I system is primarily responsible for converting fat-soluble substances such as VOCs, hormones, and xenobiotics into a form that can be excreted by the liver and kidneys or, in some cases, pass it on to the phase II detoxification mechanism. This is normally done through the use of various enzymes, as long as they are not impaired. If the enzymes are impaired, then phase I detoxification does not take place readily, toxins build up, and cell damage can occur.

The phase II system is responsible for taking the phase I by-products, which in many cases are still harmful substances, and converting them into stable water-soluble forms so the liver and kidneys can excrete them safely. The phase II system can be over-burdened by the amount of phase I by-products being handed over to it. In some cases, phase II may function improperly due to inadequate nutrient intake of important substances such as vitamins, minerals, various amino acids, phytochemicals from plants, and water.

Cleansing Program Support Systems
The body has several major areas that play a key role in helping keep our systems cleansed. A good program should include the following:

• Organ support including the liver, kidney, gall bladder, pancreas, and the digestive system
• Immune system support including antioxidants
• Weight management support
• Positive mental attitude support

While this list may seem complex at first glance, it’s important to remember that the nuts and bolts of these systems are interrelated when it comes to basic nutrition and supplementation support. The basic diet should contain:

• Whole grains with fiber instead of the refined grains common in today’s diet
• More whole fruits and dark green vegetables instead of the typical iceberg lettuce
• Lean sources of animal or dairy protein along with vegetarian protein
• Good sources of fat, such as olive oil, almond oil, and high-oleic safflower oil, to replace the high-saturated-fat products in the diet

Dietary changes such as these help decrease the burden on the liver, gallbladder, and entire digestive system. Most people will start feeling better within a short period of time and may lose a few pounds as well, a positive side benefit.

Also helpful is supplementation with a few of the top nutrients that have scientific documentation supporting phase I and phase II detoxification pathways. We would suggest a basic supplementation plan that would include the following, emphasizing high-quality products offered by a reputable manufacturer:

• Multivitamin and multimineral supplement
• Antioxidant formula
• Milk thistle/dandelion blend
• Protein products

Below is a list of nutrients that credible research has shown will improve the body’s ability to keep itself cleansed. Most of the items listed can be found in the four products listed above. Rather than list the many references individually, here are two credible websites that contain scientific information supporting each nutrient listed: www.ncbi.nlm.nih.gov/PubMed/ or www.nlm.nih.gov/nccam/camonpubmed.html.

Summary
Exposure to potentially harmful environmental toxins cannot be completely avoided. Of all the information that is available on the subject of cleansing, the fundamentals in a good program are consistent:

• Change the diet to one with fewer refined carbohydrates and less saturated fat.
• Minimize exposure to potentially harmful substances.
• Support the body’s major detoxification pathways through diet and supplementation.
• Exercise regularly.
• Keep a positive mental outlook.

Stay well and enjoy life with every moment you have!

Is Detox Necessary even when you feel healthy? Find out what Mind-Smart has to say.

October 2nd, 2008 | Tags: detox | Category: Diet | Leave a comment

The Foundation and Optimal Meal Plans give you the basic nutrition you need to accomplish your goals for a better body, but it’s important to supplement your diet with high-quality micronutrients, especially if you’re lowering your caloric intake to cut body fat. There are also herbs and other supplements that can help.

Too many people don’t establish a foundation of good nutrition before trying the “latest and greatest” thing –they look for a magic potion that will transform their bodies, instead of getting started on the hard work it takes. Let’s take a hard look at what supplements you may need to add and which ones you’re better off avoiding.

When it comes to increasing your nutritional intake for optimal performance, start with the basics: the nutrients that will provide you with enough energy to exercise at the level you want. This includes the macronutrients like carbohydrates, proteins, and fats, plus micronutrients related to optimal use of those nutrients, such as B vitamins and chromium - in other words, a healthy diet and a high-quality multivitamin-multiminerals supplements. You may also need to curb your appetite, so herbs such as garcinia and cambogia become important.

Another important group of nutrients will help speed recovery from exercise. The more strenuously you exercise, the more you need additional antioxidants such as vitamins C and E and minerals such as calcium and magnesium.

As you stress your body with exercise, you may want to add nutrients that support the immune system and promote muscle repair and growth. These include vitamins C and E, protein, and carbohydrates, as well as fatty acids, such as omega-3 and omega-6 fatty acids.

But few people really need nutrients that can enhance training or performance like creatine, ephedra and individual amino acids. While they may benefit the competitive athlete, it’s important to balance potential for improvement against the cost and potential side effects.

It’s recommended that you add one supplement at a time to make sure your body tolerates it will and to assess its effect before adding the next one.

September 12th, 2008 | Tags: exercise nutrition, health supplements, Nutritions, recovery nutrition, Supplements | Category: Nutritions | Comments (1)

This Meal Plan is for those individuals who exercise strenuously. Simply put, you get to eat more, and still lose body fat.

Just like the Foundation Meal Plan, the order of meals and meal replacements doesn’t matter as long as you eat all the food every day.

Here are some important points to remember:

• To recover more quickly from your workout, eat a meal replacement containing carbohydrates in the 30 minutes after your workout.
• If you weight under 150 pounds, use half a meal-replacement bar or drink.
• If you weight over 150 pounds, add 1 Protein Pick per meal: breakfast, lunch and dinner.
• Make most of your food selections from the Power Foods table from The Optimal Performance Meal Plan. It’s somewhat similar to the Foundation Meal Plan. These foods were selected because they’re packed with the nutrients you need to fuel your workouts.
• Remember to drink a big glass of purified water before every meal and snack. This will help satisfy your appetite, improve your energy level, and aid your digestive system.

Well, can you take a day off the Meal Plan? The Optimal Performance Meal Plan was designed as a way you can eat for the rest of your life. The foundation is fruit, vegetables, proteins and quality fats. Once you get familiar with Picks, you can use any food - that’s right, pizza, candy, wine, any food - in your Meal Plan. You just have to limit the quantity to fit withing your Picks for the day.

• Breakfast: 1 Fruit, 1 Vegetable, and 2 Protein Picks and a glass of water.
• Snack: Meal-replacement drink or food bar and a glass of purified water.
• Lunch: 1 Vegetable, 1 Grain, 2 Protein, and 1 Fat Pick and a glass of water.
• Snack: Meal-replacement drink or food bar and a glass of water.
• Dinner: 1 Fruit, 2 Vegetable, 1 Grain, 3 protein, and 1 Fat Pick and a glass of water
• Snack: 1 Fruit or Vegetable Pick and a glass of water.

THE OPTIMAL PERFORMANCE EXERCISE PROGRAM

THE OPTIMAL PERFORMANCE CARDIO INTERVAL WORKOUT

September 10th, 2008 | Tags: Diet, meal plan, optimal performance meal plan | Category: OP Meal Plan | Leave a comment

Implementing The Foundation Meal Plan

This meal plan is designed to maximize weight loss when used with the Foundation Exercise Program. With one simple concept: eat less to lose fat but eat more often to keep your batteries constantly charged and your energy level high. So you get to eat at least five or six small meals a day. Remember: the objective is to lose body fat. In order to do that and maintain energy levels for your busy lifestyle, make sure you will never get hungry. But if you do, tailor the program to fit your specific needs.

• Twice a day, eat a meal-replacement drink or food bar
• For a morning, afternoon, and evening snack, have a Fruit or Vegetable Pick
• Then eat a meal composed of the following Food Picks: 1 Fruit, 2 Vegetables, 1 Grain/Carbohydrate, 3 Proteins, 1 Fat

Important Rules:

• If you weight under 150 pounds, and your meal-replacement bar or drink is over 300 calories, use half of it.
• Drink a big glass of water, preferably filtered water, before every meal and snack. This will help satisfy your appetite, improve your energy level, and aid your digestive system.
• The Foundation Meal Plan is designed for use with the Foundation Exercise Program. Do the Foundation Program for at least 12 weeks before you move to the Optimal Program. Because you exercise more strenuously in the Optimal Program, you get to eat more.

The Foundation Meal Plan

• Breakfast: Meal-replacement drink or Food Bar and a glass of water.
• Snack: Fruit or Vegetable Pick and a glass of water
• Lunch: Meal-replacement drink or food bar and a glass of water
• Snack: Fruit or Vegetable Pick and a glass of water
• Dinner: Meal from table below
• Snack: Fruit or Vegetable Pick and a glass of water

Foundation Foods

Eating right, regular exercise, and proper supplementation are an integral part of a healthy lifestyle and should not be viewed as a chore or hardship. Concentrate on the healthy, fit person you will be and how good you will look and feel. Stay focused on the rewards and benefits of your efforts. (Mark Gilewicz)

September 10th, 2008 | Tags: Diet, meal plan, weight loss | Category: Foundation Meal Plan | Comments (4)