GET WELL – EXCERPTS FROM DR MIKE’S LECTURE

ATTITUDE – Positive, cheerful. “If you need medical advice, let these three things be your physicians; a cheerful mind, relaxation from business, and a moderate diet.” Author Unknown

CHEMISTRY………..HYDRATION….your eating style…your lifestyle. Water, water, water……….

“Thou should eat to live; not live to eat.” – Socrates

TIPS: Nourish yourself – don’t just feed yourself; portion size – the “fist concept”. 1 fist of protein, 1 fist of veggie/fruit, 1 fist of good starch. Multiple small meals per day. Break your “fast” with a combination of protein and either fruit or vegetable (low glycemic index). Eat heavier meals earlier in the day when you are most active and reduce calorie density as you approach rest time. Many people stop eating after a certain time of day. General recommendation is 3 to 5 hours before bedtime.

PROTEINS…the building blocks (50-80 gms/day)…….animal and plant sources…..lean meats, chicken, turkey, fish, eggs, dairy (unless sensitive) – low fat (yogurt, cheese), legumes, beans, nuts (raw – not toasted or salted….keep refrigerated) — almonds, walnuts, brazil, etc, and seeds (raw/sprouted — flax, chia, alfalfa, etc)

CARBOHYDRATES…..”The Big “Secret”…..slow/fast release (glycemic index, gluten free). SLOW: Green, Red, Yellow, Purple, Black, Orange, etc………(vegetable, fruit, beans, lentils). FAST: White (refined, enriched)………starches (bread, pastas, rice, corn, cereal, etc).

FATS. (High Omegas 3, 6, 7, 9, 11, etc)…”good oils”….olive, walnut, canola, flaxseed (seasoning only), almond, avocado, grape seed, fish.