Dietary Guidelines

Pamela Bellamy, L. Ac., Ms OM

My Source for Health

acudocpam@gmail.com

 

Dietary Guidelines

 

Eat unprocessed foods when possible.   And replace commercially raised meats and eggs and fish with grass fed, free range and wild caught.  The fats in free-range meats, eggs and fish are much higher in Omega 3 EFA’s and are healthy.   Not true of animals and fish fed corn to fatten them up, especially GMO corn.   Do your best to avoid genetically modified food, GMO’s.    And they won’t be listed on the package.    The most frequently modified foods are corn, soybeans, potatoes, tomatoes, cotton, and Hawaiian papaya.

If your tongue is dry, drink an electrolyte drink 1 to 2 times a day:  You can make this with 2 oz of juice or a teaspoon of local honey in a glass of water with a pinch of sea salt.  Or use an organic Green’s drink each day with a pinch of sea salt. DON’T consume any more than ¼ teaspoon of salt each day in your diet.   And DON’T use artificial sweeteners, high fructose corn syrup or agave.

Think of The Maker’s Diet as a guideline:  basically, lots of vegetables, 5 to 7 servings per day and/or a green’s drink, 2 to 3 servings of fruits in season, small amounts of protein, good fats and a small portion of whole grains.  The percentage breakdown in a meal should be 10-20% protein (about 2 oz for women and 3 to 4 oz for men), 20% healthy fats, and 60% carbohydrates, mostly from vegetables.   If you aren’t trying to loose weight and you digest grains well, have whole grains like Quinoa, Amaranth, Rice, Barley, Oats.   Look up recipes for Scottish Oat biscuits… Delicious and healthy.   I grind gluten free steel cut oats into flour in my blender to make great cookies and biscuits.  Have occasional potatoes, both sweet and white, if weight and/or diabetes aren’t issues.    EAT FRUITS AND SUGARS BY THEMSELVES!

Eat small amounts of protein frequently to fuel the body and brain.  Protein should be approximately 20% of your calories.    Also be aware that you don’t need as many calories as you did when you were a child or young adult.    Make the calories you eat count and you won’t have to count calories, and you’ll thrive on less!

The benefits of protein:
 Protein in small doses (2 to 3 oz. at a meal) increases your metabolism.  It burns twice the calories of either fats or carbohydrates through its thermic effect.  This can be up to 200 calories day. 
Protein has the highest satiating value, it keeps you feeling fuller for longer.
 Protein is necessary for muscle repair and growth, they are the building blocks of all the proteins in our bodies, including skin, bones, enzymes and bloods cells. Without adequate protein you loose muscle tissue.  Increasing lean protein and decreasing refined carbohydrates improves blood sugar, cholesterol and decreases high blood pressure.
 Frequent protein in small amounts with a  low refined carb diet increases insulin sensitivity and increases fat burning, as long as you don’t eat too much protein at one time.   If you eat more than your body needs for it’s energy output, the excess protein gets converted to sugar and stored as fat.

Which proteins to eat

Lean proteins:  grass fed, free range and wild.   Wild fish only and it’s a challenge due to heavy metals and pollutants in the oceans.  Free range eggs. If you fry or scramble eggs, use coconut oil, poach or boil instead.  If you’re going to use protein powders and I’d recommend only using them occasionally, use free range egg.  Organic Whey protein can be good for some people, as it nourishes the immune system but can cause gut issues in some people…. Best to be muscle tested (ask me).    Also raw nuts and seeds are a great source of proteins and fats, though don’t eat more than a handful and DO MAKE SURE YOUR ALMONDS AREN’T IRRADIATED OR PROCESSED WITH PPO.  Chia and hemp seeds are great.   

Meat and protein to avoid

All processed meats as they contain nitrates, lots of salt,
and their fats are much higher in inflammation causing Omega 6.  Fatty cuts like chops, fatty meats, hamburgers and sausages, unless grass fed. 
Tinned fish in unhealthy oils. Cheese that is high in salt and fat (hard cheeses).
 Avoid tofu and soy products, and all mature dried beans, lentils, legumes.     Peanuts are Legumes….AVOID!

Carbohydrates – what to eat

Carbohydrates are foods that provide the cells with glucose for energy – all carbohydrate foods whether starch (long chains of glucose molecules linked together) or sugars (one or two links of sugar molecules) are broken down into single glucose molecules by enzymes during digestion.
 We need glucose to provide cellular energy – although muscle cells will also run on fat, and brain cells will also run on ketones.  You want 40 - 50% of your calories from carbohydrates.  But you want most of those carbs to come from vegetable sources, with only a small percentage of whole grains.  Avoid modern wheat, rye, corn.   Corn is not a healthy grain, even though it is gluten free.

Carbohydrates allowed:
 Lots of fibrous and colorful vegetables, these provide a huge range of vitamins, minerals, phytonutrients, and fiber, it is very hard to overeat these.
 Include lots of above ground vegetables, except corn (grain) and peas and beans (legumes). Green beans are good. Lots of non starch root vegetables, carrots, onions, turnips, garlic and beetroot.
 Moderate amounts of fruit, especially richly colored non starchy fruit. Berries are great.
 Include only small amounts of starchy vegetables, taro, pumpkin, potatoes only if there are no auto-immune issues.  Caution with dried fruit as they are high in carbs and easy to over eat, eliminate altogether if you’re trying to lose weight.

Definitely eat fermented foods – natural unpasteurized – every day:   Sourkrouts, kimchees, kombucha teas.    There are many recipes for fermented foods on the internet which are easy to make and delicious.   Explore!

Avoid:  Canned fruit, Legumes; Peas,  Dried Beans, Lentils, Peanuts, Soy beans and soy bean products.  Processed Juices,  Grain products: Instant Oats, Rye, Wheat, Corn, Millet.  Sugar, High fructose corn syrup, Agave syrup.  Soft drinks, sugar containing drinks like Poweraid, 
ALL Chemical and non-calorie sweeteners, except Stevia.    No fried foods, especially if you have any digestive issues!  

Alcohol in moderation has beneficial health effects.  1 or 2 small drinks is okay, especially wine or ciders, occasionally.   If you have an auto-immune disease, gut issues and/or gut dysbiosis, no alcohol for at least a 30 day period.   Many wines and beers have sulphites, an allergen that can contribute to stuffy nose, rashes, and intestinal issues.

Eat Healthy fats

Not all fats are created equal, and the impact of good and bad fats on our bodie’s health and mental abilities not to mention blood cholesterol and the consequent risk of heart disease is enormous.    AVOID RANCID FATS!

Saturated fatis solid at room temperature (think of the fat on a piece of steak) and is generally not a healthy fat. Animal fat and dairy fat are mostly saturated fats.  However, fat in game meats, grass fed meat, and wild caught fish is mainly unsaturated and healthy. Palm oil and coconut oils are also predominantly saturated, however they are healthy. Coconut oil is heat stable for cooking.  Most other oils become carcinogenic when heated above 118.

Most plant fats or oils are unsaturated and liquid at room temperature. There are two categories of unsaturated fats – monounsaturated and polyunsaturated fat.  Olive oil is monounsaturated fat, sunflower oil is polyunsaturated fat.

Monounsaturated fatis also known as Oleic or Omega-9 and is a healthy fat to include in your diet.  Monounsaturated fat is generally regarded as an all round good guy in its effect on cholesterol and other metabolic processes.  People living in Mediterranean countries eating olive oil daily have a long life expectancy with low levels of heart disease and cancer.


Polyunsaturated fatsare either Omega 6 fats found mainly in vegetable and seed oils and Omega 3 fats found in some seeds such as flax and chia oil and fish oil.
 Western diets have too high a ratio of Omega 6 to Omega 3 fats.   So decrease the oils containing high amounts of omega 6 and increase sources of Omega 3.  Plant based Omega 3′s are not a good source – they are difficult to convert into EPA and DHA, and only about 5 to 10% are converted so it is helpful to supplement with Omega 3 fish oil.   A great tasting liquid fish oil is Barlean’s Omega Swirl.

Try to include at least 0.5-1.8 grams of EPA + DHA per day in your diet, either by eating fish or fish oil supplements. If you have documented coronary heart disease, you should include at least 1.0 grams of EPA + DHA in your diet. Patients with high blood triglycerides can lower their values by as much as 40 percent by taking 2-4 grams of EPA + DHA per day. If you are taking more than 3 grams of EPA + DHA per day, consult with your doctor because high intakes can prevent blood from clotting.

DO EAT MONOUNSATURATED FATS: Olive oil.
Nuts – eat them raw and unsalted (not peanuts as they are a legume).  The best are macadamia, cashews and almonds (raw or steam processed),
Pistachios,
Sesame seeds, Sunflower seeds, Pumpkin seeds, Nut oils, especially macadamia oil,
Avocados,
Avocado oil,
Toasted sesame oil (not too much as it is higher in Omega 6)
Flax seed oil.

And seeds are a great source of protein and good fats.   Try Chia seeds, but always soak them in water for a few minutes before using them as they are hydrophilic and absorb water, you don’t want them soaking up the water from your intestines.  Cultured Almond Dream Yogurt and So Delicious Coconut Milk are good alternatives to Dairy.

Fats to avoid

Limit saturated fat, except coconut oil, which is good and is also heat stable, so great for cooking.
 Cut out vegetable and seed oils high in omega 6.
 Avoid trans fats – used in processed food and in deep frying.  

Eliminate
margarines, roasted and salted nuts and seeds, which typically are coated in cotton oil (roast your own fresh nuts).
 Avoid peanuts and peanut oil.

Avoid dairyespecially cheese which is high in salt and fat. Diary products trigger insulin, and should not be used if you are diabetic or need to lose weight.   Dairy also promotes mucus buildup in the body.    If you’re going to cheat with some dairy, make it organic.    Try almond milk or coconut ice cream.    They are still loaded with calories and are a cold damp food but small amounts can usually be tolerated.

You may need digestive enzymes to digest complex meals if you have bloating, gas, acid reflux, burping and a sense that your foods are not digesting well.    Ask me.   And Enjoy Your Foods!