Dr Martin D. Fried’s is a Nutrition Physician Specialist in Monmouth County, New Jersey. Weight issues, celiac, food intolerances, autism, diabetes, osteoporosis, fatigue, anemia, hypertension, heartburn, high cholesterol, and cancer. He also offers healthy tips for eating out, eating on the run, vegetarian diets. He performs body composition analysis and sets up specialized individual programs. He is also an artist, toy train enthusiast and has a tropical fish tank in his office. He also works with Chronic Fatigue syndrome, food allergies, overweight, healthy eating- See the video below
1) Drink before you eat- drinking two glasses of water before every meals helped dieters lose an average of 15 pounds over three months. Quick hydration breaks also boosts your metabolism
Try to consume half your body weight in ounces a day.
2) eat a mini meal- Its 3 pm and your stomach is rumbling- If you wait till dinnertime to eat, you may be so starving that you end up overdoing it. Eating small meals raises your metabolism every time you eat. Include a lean protein and a complex carbohydrate such as peanut butter with a fruit, or yogurt with berries
3) Stand up when your phone rings- it could lead to doubling the amount of calories your body will burn.
4) Take one bite at a time- It takes 20 minutes before your stomach hormones tell your brain you are full and to stop eating. When you engulf a burger and fries, you don’t five enough time to relay the message to your brain.
5) Limiting meal time distractions such as TV and Cell phone helps control portions because you are more aware of what you are eating.
What is known as the hypoglycemic diet should really be called the “Natural Diet”.
This is the diet that humans have consumed over the millions of years to which our digestive system has adapted. It is said to provide the right combination of amino acid, vitamins and minerals from the food we eat.
The best plan is to ask yourself what diet your ancestors ate and think of your grand-parents. Think of what people ate in the 19th century without the sugar.
Whatever diet you finish up with, you must choose a diet that you enjoy.
In brief the nutritional treatment of the hypoglycemic condition consists of:
1) Avoidance of sugar, refined carbohydrates, such as white bread, white rice, cakes and sugary drinks, candy bars, colas, cookies, ice cream
2) High protein + complex carbohydrates snacks every three to four hours or sooner, to provide a slow release of glucose, and to prevent the hypoglycemic dip. A high protein breakfast must be considered the most important meal of the day. ”High-protein foods, such as fish, eggs, chicken, and beef, contain all twenty-two, including the nine amino acids that are considered essential for humans.” Eat plenty of green vegetables and fruits and the more varied the diet the better it is.
3) Fiber in your diet slows down the absorption of glucose (thereby avoiding blood sugar peaks and the release of stress hormones) Include fresh vegetables in your diet because they are high in fiber and low in sugar.
4) A diet low in processed sugars aims at normalizing blood sugar levels, thereby normalizing stress hormones such as adrenaline and cortisol, that are thought to be responsible for the symptoms of mood-swings, depression, anxiety, phobias, alcoholism and drug-addiction.
Such a pattern of eating needs to be adjusted to the individual needs and nutritional biochemistry. It needs to take into account the influence of allergies.
Furthermore, it should be realized that the beneficial effects this eating plan may take considerable time. Normally, the effects are noticeable within three months. If after this time symptoms still persist, it is time to seek the help of a clinical nutritionist or nutritional doctor for further testing, diagnosis and treatment.
ASK YOURSELF, “IS WHAT I AM EATING NATURE MADE OR MAN MADE?”
Nature-made food consists of complex carbohydrates and proteins, the kind of food we were meant to eat.
Try to introduce the nature made foods slowly and gradually.
When introducing a new diet we must always consider possible allergies.
Many hypoglycemics have hidden allergies, that is after having been on the hypoglycemic diet for some time they discover that they are allergic to certain food items. These were there all the time, but were masked by hypoglycemic symptoms.
Finding your Allergies.
The Hypoglycemic Diet should not be regarded as a ‘quick fix diet’. It takes time for the body to adjust to a different nutritional lifestyle. Time is needed to absorb and metabolize nutrients to be converted to neurotransmitters, enzymes and coenzymes, and to rebuild receptors for natural neurochemicals.
Pasta sauces have up to 12 g of sugar in a half a cup of of sauce- That’s the amount of sugar in a chocolate chip cookie
Yogurt can have between 17-33 grams of sugar in 8ounces- read the labels
Instant oatmeal has about 10-15 g of sugar that is not found in oatmeal that is not in individual packages.
Many breakfast cereals have 10-20 grams of sugar
Energy drinks can have up to 25 grams of sugar or 100 calories in 8 ounces of fluid
Syrup in fruit packaging may have 39 grams of sugar-
Bottled tea and apple juice are high in sugar too-
Choose low sugar options
Here in this slide show is a list of worst and best fast food options. They show you calories and fat content of foods from wendys, arbys, mcdonalds, burger king, blimpie etc. Its definitely worth looking at.
The hot topic now is nutritional labeling. Michelle Obama is concerned about obesity. That is her mission as first lady. Others are concerned about GMO- genetically modified foods, pesticides, and labeling showing those ingredients. I think BOTH should be part of labeling. Why include one and not the other. We have a right to know about everything that is in our foods.
This brings up another issue- When you eat out to eat, whether its a fast food chain or a favorite restaurant. Do you REALLY know what is in the food you eat. Many celiac patients feel they order gluten free ingredients, yet cross contamination at restaurants can cause some of their symptoms to persist.
Be your own advocate- get all the information- ask questions.
When you buy fresh produce- organic or not- Do you know what you are getting.
With all the chemicals and pesticides out there, and genetically modified foods, and artificial ingredients. We need to be better informed consumers before we make our health decisions.
We need sugar labeling and amount of simple sugars on the labels so people who are diabetic or are trying to avoid diabetes can also make informed decisions
We also need fiber labeling- so people can choose high fiber diets and decrease the risk of colon cancer.
A 2 year old girl in my practice has constipation. Mom brings her to McDonalds every day after school for nuggets, fries and a soda. A review of her diet at home reveals that she has three 8 ounce bottles of fruit juice a day. It has no fiber just like the chicken nuggets and French fries and soda. Mom also gives her a 8 ounce bottle of rice milk at bedtime. The majority of this child’s calories are coming from nutrition that has no fiber and is processed to remove the fiber. Her fluid intake is also low for her age.
It is true that you are what you eat- if you eat a diet devoid of fiber, your bowel movements will tend to be hard and difficult to pass. You also need to have an adequate amount of fluid in your diet- and not as sugar drinks. The more sugar drinks in the diet, the less you will need to eat solid nutritious foods.
I recommended mom to dilute the fruit juices in half. I also suggested she begin to give vegetables – even if she has to dip them in sauces to make them more palatable. It may take multiple tries to get the child to find vegetables she will like. Often in kids, it could take up to ten different presentations of a particular vegetable before a child will eat it.
At present, McDonalds has added apple slices to their kid’s menus and it is a healthier choice and I’m glad to see that there are higher fiber options for kids in fast food restaurants.