Health Promoting Nutrition
This combines the best of the Mediterranean diet with the best of the Paleolithic (Pre-historic) diet.
The Basic Principle: Garbage in Garbage Out.
You will never recover or have good health eating six serves of wheat per day or 4 serves of fast food per week. It is never going to happen.
So What does this Mean in Real Terms?
You need to eat like a ‘Meat Eating Vegetarian Coeliac’ (no wheat or gluten).
Health promoting nutrition means that you need to eat generous quantities of fruits, vegetables (good sources of carbohydrates), nuts, seeds, and berries. But they must also be combined with good sources of protein. And if you are not going to eat meat, then you are going to have to really watch what you are doing to make sure you eat enough protein from other sources.
Focus on the protein, and the carbohydrates tend to take care of themselves. Check the site if you need more information about carbohydrates and proteins.
Good sources of protein are lean meats such as cold water fish, chicken and turkey. I also advocate whey, soy or rice protein for their high-quality, anti-cancer, cardioprotective, and mood-enhancing benefits.
You will need to have about 1.5 to 2 grams of protein per kilo of body weight per day. So if you weigh 80 kilos, then you need to aim for about 160 grams of protein per day.
Read the label, write it down, then work out your protein intake. It is the key to your recovery, improved lean muscle mass (so you look good down at the beach) and one of the primary indicators for increased longevity.
You will need to graze throughout the day. You need to have at least 5 SMALL meals evenly spaced every two to three hours, throughout the day which provide a good source of protein and some unprocessed carbohydrates (ones that don’t come from a packet).
Raw foods are good because cooking denatures plant proteins. Also cooked foods have reduced ‘life enzymes’; that is no phytonutrients, lipases (break down fats), proteases (break down proteins) and amylases (break down carbohydrates).
Aim for 8 to 10 serves of fruits and vegetables which will provide plenty of fibre, phytonutrients, carbohydrates, and protein, while simultaneously being low in fat, sodium, and “simple sugars.”
Doing this will keep your metabolism ticking along quite nicely, you won’t get hungry, your blood sugar levels will remain stable and you won’t feel tired! Most importantly, your healing response will significantly accelerate.
You Mean I Can’t Eat Bread?
Yup. Deal with it. Build a bridge.
No good comes from eating bread.
An average person needs to run 20 flights of stairs just to burn one slice of bread. Nearly every patient I treat is addicted to bread; particularly the toxic ingredients – wheat and gluten.
We usually crave what does us the most damage.
In the months ahead, once your health conditions are resolved, your weight is stable, you have no blood sugar problems, all inflammation and acidity is resolved and you can justify the extra ‘kilojoules’ then you might (and I say might) consider re-introducing wheat and gluten free bread.
But I would not recommend it.
Keep in mind, that even gluten and wheat free breads are simply empty calories that are difficult to shift.
Remember gluten damages your DNA. It changes your book of life (your genetic material). So the less wheat and gluten you have the better. And the better you will feel.
If you don’t believe me, go three months without wheat/gluten and then have a pizza. Watch what happens.
But What will I have for Breakfast?
Move up the buffet. Step away from the cereal and toast. It is junk.
Make some oats, eat last nights dinner, scramble some eggs, have an omelet, use one of our delicious protein shakes or even try the ‘Hooper Shake’ (although it is a bit heavy). Do some reading on the site. There are plenty of meal planners.
Focus on what you can eat. Not what you can’t.
I Can’t do the 5 Meals!
Yes you can. Go liquid if you have to. That is what I do. It works brilliantly. Could not live without it. Could not do the hours. Could not do the training.
Research shows that if we give you medical food (say two serves a day – mid morning and mid afternoon) then you can get where you need to go from a nutritional point of view in about 3 to 4 months as opposed to 2 years for the average patient.
There are many exceptionally high quality, medical grade, highly fortified liquid meals available on the site. And most of them taste pretty good too. Depending on your condition, your case history, presenting condition and what you require we can suggest a number of alternatives.
Get Off the Soft Drink
Take all the soft drink you have – and pour it down the sink.
No good comes from drinking soft drink. It is the primary source of ‘kilo-jules’ in the USA and we drink buckets of it here. It disturbs me how many kids are addicted to soft drink and sports drinks. Both are full of sugar, excess salt and neurotoxic chemicals (artificial sweeteners) they call ‘diet’, ‘sugar free’ or ‘low calorie’. Don’t drink them.
Soft drink leeches the minerals out of your bones (particularly calcium and magnesium), screws up your blood sugar levels, is highly acidic and one of the primary causes of obesity.
Drink enough water. You will need 20mls per kilo of body weight.
More if it’s hot or you sweat.
This is a huge topic and obviously we are only at the tip of the ice berg.
Most people take two or three months to get their head around these important dietary changes.
The point of this section is just to give some very basic dietary facts that will assist in your recovery and help normalise many body functions.
Obviously it needs to be tailored to your individual nutritional requirements and normally this is done through the Baseline Nutritional Evaluation.
Other tests to consider are the Optimal Nutritional Evaluation (ONE), Essential Fatty Acid Testing, or specific Food Allergy testing.
Provide your body with the best nutritional protocol for optimal health and wellbeing. Make sure you are covering the basic nutritional building blocks essential for optimal health.
If you like this article be sure to visit the Spinal Centre website at www.thespinalcentre.com.au and view more content by Dr. Hooper and the Spinal Rehabilitation Team.
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