Keep Nutrition Simple to Save Your Life, improve your Quality of Life, and Reduce Disease Risk
[This is an overview of Dr. Fuller's lectures on nutrition, weight loss, and reducing disease risk. If you want to hire Dr. Fuller for a presentation, please contact our office.]
1. Eat more vegetables (and fruit). Eat at least one salad a day; use olive oil and balsamic vinegar (with NO caramel color); increase vegetable intake as much as possible, especially raw. Roasted, stir-fry, steamed, grilled and boiled vegetables are fine, too. Buy organic when you can. Organic vegetables are cheaper than chemo; cheaper than blood pressure, diabetic, and pain medication copayments.
2. Get rid of sugar to lower insulin and the “small dense type B LDL” (the really bad cholesterol). Do not eat processed foods. Avoid foods with High Fructose Corn Syrup (HFCS); it causes insulin resistance and increases fat storage. Avoid most sport bars. Processed foods often contain trans-fats. No sugar free or diet anything. Avoid Trans-Fats and Hydrogenated Fats, and avoid ALL deep-fried food. Do not consume MSG or aspartame (especially sugar free diet soda). They damage your brain and you will eat more. Remember that MSG has dozens of names on food packaging (see TruthInLabeling.org and RussellBlaylockMD.com).
3. Exercise every day. Vary workouts and intensity, try interval training; do weight workouts and cardio exercise. Use a personal trainer if you need help. Assistance: Heart rate monitors and Sally Edward’s amazing program: ZoningFitness.com. Books and heart rate monitors at the office. Start the new, high intensity workouts casually.
4. Drink only water. Do not drink juice, soda (regular soda or diet soda), or sport drinks, and avoid HFCS. Reduce or eliminate alcohol (including wine and beer). Club soda (water with bubbles, unsweetened and not flavored) is acceptable.
5. Overhaul Breakfast: Don’t skip breakfast. Replace bread, bagels, toast, pancakes, waffles, cereal with eggs and vegetables (omelettes), dinner leftovers, and gluten free steel-cut oats/quinoa/amaranth with blueberries and walnuts.
6. Never eat after dinnerand never go to bed on a full stomach. Try to finish eating dinner at least 3 hours before bed. Try to allow 11-12 hours between dinner and breakfast. Do not eat large meals, and eat slowly. Stop eating before you are full; it takes 20-30 minutes for the leptin signals to turn off the hunger centers of the brain.
7. Snacks should be vegetables, nuts, apples and berries. Try to snack less. Choose quality over quantity.
8. Reduce grains because they are high in carbohydrates. This includes all sugary foods, breads and pastas (wheat, rye, barley, spelt), white potatoes, quick-cooking oats and white rice. If you have crohn’s disease, colitis, IBD, IBS, or other autoimmune diseases, you may need to avoid all oats and rice; being gluten and wheat-free is important. Corn and soy are 90% GMO, so reduce or remove. Use gluten free brown rice, quinoa, and amaranth instead.
9. Take vitamins. A. GOOD: Fish oil, cofactor (antioxidants), vitamin D [available at Fuller Chiropractic] B. BETTER: Fish oil, cofactor, vitamin D, probiotic, multivitamin [available at Fuller Chiropractic] C. BEST: Fish oil, cofactor, vitamin D, multivitamin, complete glutathione, complete A-G, undenatured whey protein, probiotic; daily smoothie with greens, blueberries and 4 oz. pomegranate juice [we can order these items] BonfireHealth.com Metagenics.com NutriWest.com CarlsonLabs.com NordicNaturals.com VitaminDCouncil.org
10. Meat and seafood: Avoid all farmed fish, esp. farmed tilapia; avoid shrimp. Stay away from large fish: Tuna, Swordfish, Shark, bluefish: high in mercury and low in omega-3 fats. Use the NRDC.org mercury calculator. Smaller cold water fish (salmon, mackerel, herring, sardines, anchovies) are less contaminated and have more omega-3. Eat only organic, free range, no antibiotics chicken and turkey. Reduce red meat intake, less is better, and only grass fed, organic, no antibiotics/growth hormone beef. Eat more omega-3 fats (fish, green vegetables, nuts; NO peanuts)
11. Cook with organic cold- pressed, first-pressed, green color, not yellow olive oil or coconut oil only. Avoid all other oils, esp. canola (90% GMO). Never heat oils to the smoking point. Never use margarine, shortening, or vegetable oil.
12. Keep a food and health journal starting now. Write down what you will eat tomorrow instead of what you ate today. Record changes you make and how you feel. NOTE: Most of you should not weigh yourself more than once a month
Healthy Food improves your Quality of Life
Farms. Farmshares, Locally Grown, Organic Food LocalHarvest.org (look for local farms and CSA farmshares) Meadow-Mist.com (strictly organic Lexington Farm-get food here!) SharedHarvestCSA.com (a local CSA farmshare) FarmerDaves.net (another local CSA farmshare) EatWellGuide.org BuyLocalFood.org FoodRoutes.org NOFAMass.org GrowingChefs.org BostonAreaGleaners.org ams.usda.gov/AMSv1.0/farmersmarkets (USDA Agricultural Marketing Service)Recipe websites LiveLeanandHealthy.com BonfireHealth.comSCdiet.org SCDrecipe.com GFrecipes.com DrWeil.com PaleoFood.com PaleoDiet.com NomNomPaleo.com EatRightBoston.com HealthCareInsights.net BrainWellness.com KellyHayford.com ElenasPantry.com
DVDs to watch Food, Inc Farmageddon Food Matters Killer at Large DoctoredTheMovie.com
Other wonderful websites and programs DiseaseProof.com Dr. Joel Fuhrman DrWeil.com Dr. Andrew Weil OrnishSpectrum.com Dr. Dean Ornish (also pmri.org) DrHyman.com Dr. Mark Hyman DrColbert.com Dr. Don Colbert DrMcdougall.com Dr. John McDougall WellnessResources.com Byron Richards Fat Chance (book) Dr. Robert Lustig WestonAPrice.org DrSears.com
Reduce your personal chemical load TheBodyToxic.com SafeCosmetics.org EWG.org (less toxic home cleaning products and a shopper’s guide)
Don’t miss this TheMeatrix.com
Waist to Hip ratio This is a simple way you can assess your cardiovascular risk and body composition. Use it to monitor improvements without expensive tests and trips to your doctor. All you need is a tape measure. WAIST: in inches, measure around the smallest circumference of your waist just above the bellybutton HIPS: in inches, measure around your hips at the widest part of your buttocks Divide the waist number by the hip number.
Measurements: Male Female Goal zone <.95 <.80 Moderate risk .95-1.0 .80-.85 High risk >1.0 >.85