Diet Handout
General Diet and Supplement Recommendations

Balancing carb, protein and fat. 

Eat a balance of carb, protein and fat at each meal three times per day.  1/3 of the plate should be a lean meat.  1/3 of the plate should be a non-starchy vegetable such as broccoli, green beans, asparagus, etc.  1/3 of the plate should be a real carb such as brown rice, a bean, corn, peas, etc.  Use small amounts of fat such as olive oil or butter as needed for taste. 

 

The biggest dietary problems are no breakfast and or no protein with breakfast.  For breakfast as well as all meals, eat both a protein and a carb.  For breakfast, I eat steel cut oatmeal with berries and then a meat such as pork tenderloin or chicken.  You could make a smoothie for breakfast with fruit and a protein powder. 

 

Recommended supplements 

I recommend everyone take a multiple vitamin and fish oil supplements.  The fish oil supplement should contain 1000 to 1500 mgs of omega 3 fatty acids (EPA and DHA).  Each 1000 mgs of omega 3 fatty acids lower triglycerides 10%. I recommend the Pharmax brand fish oil at Nora Apothecary, 1101 east 86th street.  The fish oil is purified and each capsule contains 395 of EPA and 265 of DHA.  Two capsules provide 1320 mg of omega 3 fatty acids. 

 

Supplements for specific Conditions

 

For bone health, take vitamin D 2000 units/day, and calcium/magnesium tablets.  The Vitamin D is also helpful for seasonal affective disorder and proper immune function.

 

I recommend a probiotic and fiber for those with difficulties with diarrhea and gas.  A good probiotic; e.g. metagenics ultraflora, should have the bacteria lactobacillus and bifidobacteria.  For those with bloating, gas, and constipation; consider taking a digestive enzyme with meals.      

 

I recommend magnesium 250 2x per day for muscle aches, migraine headaches, or high blood pressure. 

 

Zinc is important for immune function, prostate health, and for healthy skin, hair and nails.  Test your zinc status with zinc test solution.  When a fairly immediate strong taste occurs and you want to spit it out your zinc status is normal.  If low on zinc, buy a bottle of zinc test solution and a bottle of metagenics zinc a.g. (#180) at Dr. Ed Zimmer’s (see below) or Nora Apothecary.  Take the zinc twice daily and test your zinc status with the test solution every two weeks.  Once the zinc level is normal, maintain the zinc status with a MVI.       

 

For sleep difficulties, restore your zinc status and try the supplements listed in the Schwarzbein book listed below. 

 

Support and resources

 

Meetings on diet and nutritional lab testing will be held the first Tuesdays of the month from 7:30 pm to 8:30 pm in the lobby when I am in town.  See http://turnquistr.googlepages.com/home for schedule updates.  We will discuss labs for testing fatty acid levels, as well as gastrointestinal function.  For further reading on diet I recommend the books, “A Week in the Zone” by Barry Sears and/or “The Schwarzbein Principle, The Program.  For a formal diet program, see Margie Setterlof of 21st Century Total Wellness Indy at 7350 Village Square Lane, phone number 813-0799.  For a nutritional and supplement approach to gastrointestinal issues (acid reflux, irritable bowel, and chronic constipation) I recommend Dr. Ed Zimmer, who is a chiropractor and nutritionist at 8202 Clearvista parkway suite 8E, 813-1998.