A Basic Overview of Nutrition and Weight Maintenance Recommendations

1. Eat 1/3 less of everything.

2. Eat a lot less of the starches, especially breads, tortillas, potatoes, rice, and pasta (1/2 cup is one portion, one portion per meal).

3. Eat more of a vegetarian diet.

4. Eat about 4 smaller meals a day to keep your metabolism faster.

5. Eat more organic foods.

6. Avoid sweets and junk food.

7. Take a good multivitamin with 100% of the RDA if you think you need to.

8. Eat a variety of natural foods (colors, types, textures,etc) to get balanced nutrients.

9. Eat more fruits and vegetables as between meal snacks or when you need to cheat.

10. Drink zero calorie beverages (water flavored with a lemon, or tasty herb flavors). Avoid artificial chemical sugars like aspartame (nutrasweet), saccharin, splenda. Healthier very low calorie natural sweeteners are Stevia and Xylitol. I know people who drink over 1,000 calories in their beverages daily.

Regarding carbohydrates: People often over eat on starches/sugars (rice, pasta, potatoes, junk food, chips, fries, and breads. Remember that ½ cup of rice, noodles, pasta, and 1 slice of bread is one portion. And only have one or two portions per meal. One can crave carbohydrates (sugars) too. Avoid sweets or junk food. If you have a "sweet tooth", then have more fruits. If you know you do not eat a lot in general but still have a significant weight problem then consider eating less amylose-type sugars or carbohydrates (like potatoes, carrots, tortillas/bread/rice made of wheat, rye, barley, and bananas [other fruits are OK regarding amylose], and radishes).Some people genetically turn amylose sugars to fat as a preference and that is how some (not all) people can seem to eat minimally but still be overweight. The amylose fat converting prefering people may be pre-diabetic with their sugars and have high insulin levels. Corn is the best starch for people with the "amylose problem". Consider getting the book by Dr. Shoemaker called "Lose The Fat You Hate" to learn more about this special recommendation. See below for medical disorders related to being overweight. Stevia and Xylitol are very low calorie natural sweeteners.

Regarding protein: Eat less meat and eat more vegetarian foods. In fact, consider becoming a vegetarian. Have more soy products, beans and nuts as a protein sources. The white or clear part of egg is a good source of protein. Soy products are often exposed to more pesticides so try to get organic if possible. Also, be aware of hormonal influences soy products may possess. You can get a lot of protein through soy, beans, egg whites, and even nuts. Fish is better than meat. Chicken has more steroids in them than pork, so in that regard, pork is healthier. One portion of meat is the size of your palm.

Regarding fats: Meat is high in fat and more of a vegetarian diet would be better. Baking, boiling, or grilling is a lot better than frying foods. Olive oil is the best oil for cooking if you need to fry something. The egg yolk (yellow part) has the cholesterol/fat. You can make a 3 egg omelets with only one egg yolk. Fish is better than meat and wild Alaskan salmon is very good (omega-3-fatty acids and less mercury too). Avoid th skin and fat on meats.

Regarding total calories: About every 3,500 calories equals one pound. For example, if one glass of juice is 150 calories and you stop drinking one a day, then you should lose about 1 pound every 3 weeks. A little daily change does add up over time. That comes to about 15 pounds in a year!

Regarding beverages: Only drink water-which can be flavored with herbal tea or lemon juice. Avoid sodas and artificial sweeteners. Stevia and xylitol are healthy natural sugar alternatives. Alcohol has no nutrition and is like drinking sugar water (most "juice" is sugar water with food coloring). The best juice is all natural (one cup) with no added sweeteners or extra sugar. I am personally not an advocate to counting calories since it turns things into a book keeping marathon that is overwhelming. To each his/her own however, as some prefer to do it..

Regarding artificial chemical sweeteners: Stevia and xylitol are the best sugar substitutes and they are natural. Artificial sweeteners are not safe according to some sources. Think about it. How can artificial chemicals be good or safe for our bodies? Is it even logical? Common sense? What happens if you have one tablespoon=3 teaspoons of an artificial chemical every day? What happens after 50 years? We will know in 50 years. Stay tuned. Any volunteers?

Regarding exercise: Exercise ½ hour - 1 hour daily. If you have problems with pain or arthritis then non-weight bearing exercise, like bicycling and swimming are options or non-weight bearing aerobics. Cross-training or participating in different types of activities keeps things interesting and may avoid over use or repetitive injuries. Also, consider looking into information related to eating less nightshade foods (potatoes, tomatoes, eggplant, spices, tabasco, and peppers-only black pepper is OK) to lessen pain related to arthritis or other pains.

Regarding diet pills: You need to have an extreme case of obesity to qualify for diet pills which are controlled substances. These can cause heart problems and high blood pressure and are not for long term treatment. Think long term. Do you want to take a pill forever? You will start at square one with your appetite and energy level when you get off of it and withdraw from a stimulant. Consult with your health care provider to see if it is a safe option. Some people with extreme weights may need a "jump start".

A non-controlled medication option is Xenical (Orlestat), which is a pill that lessens the amount of fat absorbed in your gut. Xenical can cause fat vitamin deficiencies so you need to take fat soluble vitamin supplements with it (Vitamins A,D,E, and K). Xenical is now over the counter and called Ali (All-Eye). A minority of people may have accidents with their stool ("fecal soiling"), so stay at home when you test it out. If you eat 30% less fat you will accomplish the same thing as the pill (without being at risk for fat soluble vitamin deficiencies, less cash or accidents in public).

Regarding natural diet or appetite suppressants: 5-HTP (5-hydroxytryptophan) may help lessen appetites and it is also used for sleeping problems and depression by holistic providers. You should not take 5-HTP with any SSRIs (prozac family) or Saint John Wort or most migraine medications or pain killer called Ultram (Tramadol). Reason: There is a higher risk of serotonin syndrome. Other natural options are Hoodia (cactus plant extract from Africa) and Alpha Lipoic acid. Caffeine can suppress the appetite too, but at high doses you can also get nauseated, palpitations, anxiety, shaky, diarrhea, moody, etc. Also, when caffeine wears off, you withdraw and get tired and the same appetite returns (limit to 2-3 caffeinated beverages a day -organic coffee or tea). Caffeine lowers your absorption of calcium. Ideally, you should have no caffeine in your diet anyway. Acupuncture is a good option for appetite control, energy enhancing, improving moods, lessening pains, etc. Read about your options and make your own personal choice if you are going to consider something.

Regarding multivitamins: The best vitamins are from natural food sources. Sun exposure is the best source of Vitamin D. Deficiencies in vitamin D are associated with depression, schizophrenia, multiple sclerosis, certain cancers, autoimmune diseases, weaker immunity, osteoporosis, muscle pains, weakness, etc. 30 minutes with your arms, legs, and head exposed provides 10,000 units of vitamin D. Vitamin D is also in fish oils and fortified dairy products. Unless you eat 3 fruits, 4 servings of vegetables daily and have normal gut absorption, you may consider taking a good multivitamin daily just in case. Vegetarians need to make sure they get vitamin B12 from their diet as the main source is from meat and animal organs like kidney and liver. Eggs and dairy products have vitamin B12. B12 sublingual or under the tongue is also readily available at stores.

Regarding condiments or dressings: Salad dressings are very high in fat and lemon or vinaigrette are low calorie healthier options. You can get low fat mayonnaise too.

Regarding environmental illness related to obesity: There is some information on some environmental illnesses causing or contributing to obesity. Dr. R. Shoemaker has a website that discusses this more at chronicneurotoxins.com.

Regarding medical problems that can cause obesity: Make sure you have your thyroid checked (all are very important- TSH=thyroid stimulating hormone, Free T3, Free T4), sugar, insulin level and maybe a morning cortisol level (Cushing's disease).

Regarding the BMI (Body Mass Index): You can easily Google BMI and get a free BMI reading on the internet with your weight and height.
It will tell you what your goal should be for your weight. Losing 4-6 pounds a month is really good and losing more than 8 pounds a month is a little too fast (possibly water weight and or muscle loss). The generalized BMI goal is less than 25. Above that you are overweight and obesity starts when your BMI hits 30 or more. Your waist size is also very important to control and monitor. The "apple body" shape has a higher risk of cardiovascular disease.

Regarding metabolism: Eating about 4 smaller meals a day is better than once a day since your metabolism will be faster if it doesn't think it needs to store fat in "survival" mode. Exercise also increases your metabolism.

Always read labels or learn how to read them if you do not know how to: There are a lot of false statements on packaging to deceive you to make you think it is more healthy. You need to learn how to interpret food labels. Remember, they are biased and want to make sales.

Shopping tips: Eat a lot less fast foods and junk foods, especially chips, french fries, candy, and ice cream. Cook more for yourself and do not shop for routine products when you are very hungry since you may be tempted to buy more junk food. Also, avoid impulse food purchases as they are often poor quality foods. Some say that mainly shopping at the perimeter of grocery stores is healthier.

What about parties or social situations? Eat whatever you want on special occasions as long as the special occasions are occasional. Consider sharing how "delicious the food is but you can't have seconds since you are trying to be health conscious". I have been known to say "I love you, you cook great, but I am not going to be overweight to make you happy. Please understand." You can't make everyone happy anyway.

Motivation and other random hints: What are your top 5 priorities in your life and how does a healthier body and lifestyle fit in with them? That is your motivation! For example, if your family is a high priority, remember that your habits will get passed on and you can have a better quality of life and hopefully longer life expectancy allowing you to be part of your families life (and you can get to see the grand kids grow up). If money is a motivator, think of all the money you will save short term and long term on all types of insurance premiums, less doctor bills, unpaid doctor visits, hospitalizations, less financial burden on family, and nursing home care. I

f your self esteem and a sense of mental and physical wellness are priorities, then take action and make those positive changes towards wellness. If God is your motivator, how do you think God or the higher power wants us to treat our "personal temples"? I personally think it is with respect, unconditional love, and humility. Be patient with results and practical with expectations. How long did it take you to get to where you are now? One week? No much longer. Think long term. And do not compare yourself to others. We are all unique and have our own unique life and goals. I never liked the Joneses anyway. I often think of habits (good and bad) analogous to stages of "addictions".

It all starts with contemplating or thinking about a change. Then there is a plan conceived and that is followed by timely action. Then we have maintenance of the planned action and unfortunately there may be recurrences of poor habits or relapses. If one is aware of these phases, then they can quickly get back on board every time they relapse with poor habits of living. Habits take about one month to acquire-good and bad. If you eat more when you are emotionally upset (emotional eater) than get counseling to help you work through it. So no more talking or procrastinating and take action now. No one else will do it for you. Each journey starts with the very first step. If you trip, just keep getting up, forgiving yourself and try again and again and again...

Please verify all of the above information with other sources before accepting them as facts. Also, please remember information does change over time. Everyone really does have their own unique diet or nutritional recommendations. And finally, please consult your personal doctor/PA/NP if you are planning to change your nutritional or exercise lifestyle. Aloha, Dr. Hope.