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
In an attempt to curb consumption of sugar-sweetened beverages among high school students, researchers looked for a student-driven solution.
In a limited pilot program, in which students themselves highlighted the unhealthy aspects of sugary drinks, these researchers saw teens cut consumption of sugar from soda, fruit drinks and other sweetened beverages. Consumption of water also increased during the research effort, results showed.
This study suggests that peer-based intervention, led by teens and geared toward teens, could effectively help reduce intake of sugary drinks among high school-aged youths.
Laureen Smith, PhD, an associate professor of nursing at The Ohio State University, and Christopher Holloman, PhD, also an associate professor at The Ohio State University, conducted this research.
Drs. Smith and Holloman started a pilot intervention program at two high schools that began with establishing teen advisory councils.
From there, the students involved designed marketing campaigns, planned school assemblies and shared daily facts about sugary drinks over the morning announcements.
All the material encouraged high schoolers to reduce the sugary drinks they consumed for 30 days.
One component included students keeping a daily log tracking their beverage intake.
The researchers organized 186 students and surveyed them about vending machines access, beverage options and sugar-sweetened beverage drinking habits.
Before the intervention, 41 percent of students reported buying sugary drinks from vending machines at schools. Of the 186, 63 percent reported consuming sweetened beverages at least three days a week.
One month after the 30-day intervention, the researchers found that almost 60 percent of the same students drank sugary beverages fewer than three days each week. The students showed nearly a 30 percent reduction in overall days per week that they drank sugary beverages.
Drs. Smith and Holloman found that the intervention reduced average daily servings of sugar-sweetened beverages by about 8 ounces per day.
This study defined sugar-sweetened drinks as soft drinks, sweet tea, fruit drinks, sports drinks, energy drinks, flavored or sweetened milk, coffee with sugar and other types of coffee-based drinks.
“[T]here was a huge reduction in sugar-sweetened beverage consumption,” Dr. Smith said in a press statement. “The kids were consuming them fewer days per week and when they were consuming these drinks, they had fewer servings.
“We’re teaching kids to help themselves, and it’s a really cost-effective way of promoting health and delivering a message,” she said. “We tend to think first of risky behaviors when we study adolescents, but they do positive things, too. We might as well use peer pressure to our advantage.”
Another study finding showed that water consumption increased by 30 percent from the start of the study to the time the challenge ended.
“The students’ water consumption before the intervention was lousy,” Dr. Smith said. “I don’t know how else to say it. But we saw a big improvement in that.”
Dr. Smith concluded that student-led efforts to change behavior, in this case consumption of sugary drinks, were both feasible and effective in her study.
This work was supported by a grant from the National Center for Advancing Translational Sciences to Ohio State’s Center for Clinical and Translational Science.
The study was published in the Journal of School Health.