How Do You Keep What You’re Eating From Eating You?
The key is beginning and staying with the NeuropathyDR Diet & Lifestyle!
The most common nutrition question we get when patients begin to understand the impact their diet has on overall health is
“What do I eat, and when?”
So, what I’m doing today is to describe a typical day of meals and snacks for a patient who is following the NeuropathyDR Diet, which is simple, easy to modify and add variety to on a regular basis. Controlling body weight and blood sugar levels by diet, exercise and lifestyle has a profound effect on your ability to heal and stay as healthy as possible in so many diseases, neuropathy and other forms of chronic pain.
YOU NEED TO KNOW: More and more research says avoiding or minimizing animal products is crucial to health and longevity but you MUST be sure key blood nutrient levels are monitored!!! At a minimum, before starting care we urge you to let us check your labs, (CBC), HbA1C, complete urine with microscopic exam, liver, kidney and thyroid function tests, Vitamin D, Folate, B-12, Iron and often B6 and homocysteine levels. DO NOT SELF DIAGNOSE & TREAT without expert guidance. Most of us may also require some supervised daily dietary supplementation.
Let’s start with Breakfast
It is very important to consume some protein within one half hour of arising. The reason for this is that it helps stimulate metabolism, protein synthesis, and mental alertness. It also helps us burn fuel more efficiently. My favorite breakfast is a vegetable protein shake, using a dairy-free protein powder with almond or coconut milk. Another good breakfast is a measured serving of gluten-free granola taking care to keep carbohydrates between 15 and 20g maximum. You could also use a measured serving of gluten-free steel-cut oatmeal.
No more than three hours later, have a snack again, not exceeding 15g of carbs. This could include one half apple or banana, seven or eight almonds for other nuts, etc… Some packaged protein or nut bars can be fine if the carb content is low.
Lunch should universally be some form of salad and vegetables.
You can mix this up with your favorite greens. You could use baby spinach or mixed greens. Organic broccoli is high in protein and can be mixed with a few vegan “meatballs”. Add 1 to 2 tablespoons of olive oil, some almonds or walnuts, You can use tofu or tempeh or other pant based protein from vegetarian sources.
No more than three hours later, have an additional snack, along the same lines as your mid-morning.
When dinnertime comes, this is the time to emphasize non-starchy vegetables
Some of the best are cooked spinach, broiled or sautéed asparagus, cabbage, beets, squashes, yams, and sweet potatoes, and so on. Keep high carb starches, such as rice and white potatoes, to a minimum.
Three hours after dinner, have another small healthy snack. This time, try some cashews, walnuts or pistacios. A few gluten-free crackers with some almond or cashew butter can also be used. There are also low carbohydrate gluten-free cookies—just be careful not to eat the entire bag, which is easy to do! Another really good choice to satisfy your evening cravings is a small square or two of unsweetened dark chocolate.
So, what’s NOT here?
Well there is no dairy, cheese, or cows milk yogurt. There is no regular consumption of bread; there are no snack foods, soda, or chips. There are no ice creams or pies for dessert. There are no fruit juices, candy, or other sweets. Plant diets are best!
Consider periodic fasts with your doctors help and consent.
More and more research is showing value in periodic fasts of 8-16 hours and sometimes longer. But you CAN get into serious trouble if you are diabetic or on certain medications.
Do you see where we are going here? The fact of the matter is, poor choice of foods is probably responsible for more ill health and disease than any other single factor in the modern developed world.
The key is beginning and staying with the program. Don’t worry about the very rare weekend, or party. Just always stay trying not to go berserk. Be especially careful during holiday periods.
Most of us should consume half our body weight in ounces of clear liquids, most especially (filtered) water, during any 24-hour period.
Be especially careful not to overdo coffee and tea. Limit alcohol consumption to occasional low sugar wine or beer, and very rarely stronger adult beverages.
Once you make a shift, you will realize how simple, easy, and inexpensive this approach to eating–for all of us.
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