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
At the beginning of each week I prepare servings of cut up fruit and vegetables which I place in clear plastic containers in the fridge. It includes carrot sticks, celery, pineapple and melon pieces. These are fiber containing choices, low in sugar, no saturated fat and no processed carbohydrates. I take a few servings daily to work, so I have healthy choices available to me at work.
You can view more information about healthy eating at http://www.healthydays.info
Fats protect your organs, keep you warm, and help your bodies to absorb nutrients such as Vitamins A, D, E and K. Certain fats are better than others, however, too much of any type is not a good idea.
Types of fat:
1) Saturated fats- increase the risk of heart disease by raising blood cholesterol. They are found in meat, dairy, fast foods and baked foods. Look for the least saturated fat and a good mixture of the fats shown below.
2) Monounsaturated and polyunsaturated fats- help lower blood cholesterol when they replace saturated fats in the diet. They are found in olive, canola, peanut and vegetable oils, nuts, plants and fish. Stick with olive and canola oil for cooking
3) Trans fats act like saturated fats in the body by raising blood cholesterol and increasing the risk of heart disease. Trans fats are found in processed foods like fast foods, snacks, margarines and naturally found in small amounts in milk, cheese, beef and lamb.
Replace trans saturated fats and trans fats in your diet with either mono-unsaturated or polyunsaturated fats when possible
Omega three fats are found in canola oil and soy oils as well as oily fish such as salmon, mackerel, tuna and sardines. They may lower the risk for heart disease, prevent blood clots and help with the immune system.
Since fats are high in calories ( calorie dense, 9 calories per gram of fat versus 4 for protein and carbohydrates), fats should be limited in the diet to no more than 30% of the total daily calories. For a 2000 calorie meal plan, no more than 600 calories should come from fat. Of the 600 calories, not more than 1/3 should be as saturated fats ( 200 calories). Over all, not more than 10% of a meal plan should be from saturated fat in order to follow a heart healthy plan.