A blog about nothing.

Wednesday, August 31, 2011

THE PARADIGM PROMISE


By simply changing your approach to food, you can do all this and more:

1. Lose fifteen pounds or more, in just three weeks![1]


2.  Eat as much as you want and still lose weight.[2]





 3. Increase your metabolism, naturally.[3]




 4.  Cut your cholesterol in half, without medication![4]





5. Virtually eliminate your risk of diabetes. If you are diabetic, reduce your insulin requirements, and possibly discontinue medication altogether.[5]




6. Cut your risk of high blood pressure in half. If you have hypertension, reduce your blood pressure naturally, without medication.[6]


 7. Improve your memory.[7]



 8. Prevent and reverse heart disease, without invasive procedures or expensive medication.



9. Be twice as active as your friends.[8]


10. Live longer.[9]

Sweets, Greens, Beans, Seeds. It's that simple.

[1] Shintani TT, Hughes CK, Beckham S, et al. “Obesity and cardiovascular risk intervention through the ad libitum feeding of traditional Hawaiian diet.” Am. J. Clin. Nutr. 14 (1994):491-496.
[2] Schroder KE. “Effects of fruit consumption on body mass index and weight loss in a sample of overweight and obese dieters enrolled in a weight-loss intervention trial. “ Nutrition.  (2010 Jul-Aug): 727-34.
[3] Poehlman ET, Arciero PJ, Melby CL, et al. “Resting metabolic rate and postprandial thermogenesis in vegetarians and nonvegetarians.” Am. J. Clin. Nutr. 48. (1988): 209-213.
[4] Esselstyn CJ. “Introduction: more than coronary artery disease.” Am J. Cardiol. 82 (1998): 5T-9T.
[5] Anderson JW. “Dietary fiber in nutrition management of diabetes.” In: G. Vahouny, V. and D. Kritchevsky (eds.), Dietary Fiber: Basic and Clinical Aspects, pp. 343-360. New York: Plenum Press, 1986.
[6] Appleby PN, Davey GK, Key TJ. “Hypertension and blood pressure among meat eaters, fish eaters, vegetarians and vegans in EPIC-Oxford. Public Health Nutr. 2002 Oct; 5(5):645-54.
[7] Orgeta RM, Requejo AM, Andres P, et al. “Dietary intake and cognitive function in a group of elderly people.” Am J. Clin. Nutr. 66 (1997):803-809.
[8] Krieger E, Youngman LD, and Campbell TC. “The modulation of aflatoxin induced preneoplastic lesions by dietary protein and voluntary exercise in Fischer 344 rats.” FASEB J. 2 (1988): 3304 Abs.
[9] Singh P et al. “Does low meat consumption increase life expectancy in humans?” Am. J. Clin. Nutr. 78 (2003): 526S-532S.

Friday, August 19, 2011

BILL CLINTON ENDORSES THE PARADIGM


http://www.cnn.com/2011/HEALTH/08/18/bill.clinton.diet.vegan/index.html

Yes you heard it right, Bill Clinton moves away from chicken, steaks and dairy and embraces fruits, vegetables and beans. Or as we call them: greens, beans and sweets.

As he says, "I like it, I like it a lot."

We do too! And so should you!

Tuesday, August 16, 2011

STRESS FREE FOOD


Animals raised for slaughter are robbed of their natural habitat and subjected to a savage cruelty that makes Hitler's concentration camps look like Club Meds.


Just because cows and pigs speak a language we cannot understand should not make us deaf to their cries of pain. In fact, the nerves of many animals are many times more sensitive than humans, which means they feel pain that is worse than our worst nightmares!

By eating chicken, beef, pork and fish, and even dairy and eggs (which are produced by subjecting animals to inhumane conditions) we participate in the misery of these unfortunate creatures and take in the toxic residues of the antibiotics, pesticides, hormones and fertilizers that make up their lives and their pain.

Not only that, the stress hormone cortisol as well as other stress chemicals including catecholamines get released when an animal is slaughtered.1 These powerful substances make their way into the animals tissues. High levels in humans are associated with posttraumatic stress disorder and major depressive disorder2, conditions characterized by anxiety, difficulty concentrating, sadness, guilt and sleep difficulties. 
Side effects of excess cortisol include weight gain, a moon face and a buffalo hump. Not pretty.

It is not a great leap to argue that artificially elevating cortisol and catecholamine levels – by feeding ourselves foods rich in these chemicals - may exaggerate our own stress response, exacerbate these and other mood and anxiety conditions and even play a part in their etiology, or cause.

Enjoy a stress free diet and life. Focus on foods that regenerate the environment and nourish your body. Sweets. Greens. Beans. Seeds. It's that Simple.
1www.ncbi.nlm.nih.gov/pubmed/21528711
2www.ncbi.nlm.nih.gov/pubmed/15066898

Monday, August 15, 2011

DIETARY ASSESSMENT




The word diet commonly refers to the food you eat, especially as part of a weight-loss regimen, and may invoke painful memories and images of restriction and suffering. Let's pull ourselves outside of the box. As we shall see, the broader definition of the word includes everything you take in and experience repeatedly.
            Diet derives from the Middle English diete, from Latin diaeta, from Greek diaita, and ultimately from diaitasthai, meaning to lead one's life.
            Literally, your diet is your manner of living, or your lifestyle. It is who you are, and you are not only what you eat, but where you go, whom you spend time with, what you do and how you think and feel.
            This dietary assessment is an exercise in introspection. It has intrinsic value, which means that the benefit resides in filling it out. It will clarify your lifestyle, identify your personal goal and assist you in achieving, provided you are honest and thorough. In fact, the next hour promises to be one of the most important hours of your life – provided you are honest and thorough.
            Please be completely honest and thorough.
            As you complete the questionnaire, you’ll notice that some of the questions have answers which are assigned numerical values. For these, choose the number that corresponds to your answer, and at the end of the assessment, tally your score. To see where you stand, or sit, or fit. You get the drift.

I. Goal

1. Which of the following is MOST important to you? (choose only one)

[  ] Weight loss

            - How many lbs?

            - By what date?

[  ] Increased energy

[  ] Better overall fitness and muscle tone

[  ] Get better grades

[  ] Do better in sports

[  ] Clear up my complexion

[  ] Pain relief (specify):

[  ] Make better food choices

[  ] Eliminate food cravings, sensitivities and allergies

[  ] Reverse chronic illness(es):

[  ] Decrease my medication (specify):

[  ] Overcome addiction (specify):

[  ] Raise healthier kids (you may also choose another)

II. Vital statistics

2. Current weight:

3. Adults - weight when you reached your adult height:

4. What do you think is your ideal weight?

5. Do you own a scale? Y (1) N (0)

6. When (date) was the last time you weighed yourself?

7. Circle how often you weigh yourself: once a year (-1), once per month (0), once weekly (1)

8. Please use a tape measure to record the following values:
Height (without shoes):
Hips (at widest point):
Wrist measurement (where your wrist bends):
Waist measurement (at narrowest point):
Neck:
BMI[1]:
My BMI is between 17 and 22 (1), between 23 and 25 (0), above 25 (-1)
BFP[2]:
My BFP is between 1 and 19 (1), between 20 and 29 (0), above 29 (-1)

III. Personal history

9. Relationship status: married/spoken for (1), single/dating (0), divorced/bereaved (-1)

10. Kids/ages:

11. Type of work/grade in school:

12. Hours per week:              

13. Do you drive or take the bus to work/school?
If yes, daily commute in minutes (round trip):

14. Most of my day is spent sitting (-1)/standing(0)/walking(1)

IV. Medical history

15. Date you were last seen by a physician:

16. Reason for visit:

17. Menstrual cycle (if applicable)
            Average length:
            Regular/irregular
            Age at menarche (first period)
            Age at menopause (if applicable)

Medications (list all)

18. prescription: Y(-1) N (1)


19. non-prescription (include supplements):


20. multivitamin? Y(1), N(0)

21. Medical conditions (list all):


22. On a weekly basis, I suffer (mark all that apply):

[  ] Migraines/headaches

[  ] Asthma/breathing difficulty

[  ] Acne/eczema

[  ] Gas/bloat/stomach upset

[  ] Diarrhea/constipation

[  ] Fatigue

[  ] Bad breath

[  ] Body odor

[  ] Sleep difficulties

[  ] Excessive mucus

23. List any conditions that run in your immediate family:

V. Diet

24. Which term most closely describes you?

[  ]            vegan (3)
[  ]            vegetarian (2) (if so, do you eat milk or eggs?)
[  ]            pescatarian (1)
[  ]            omnivore (a little of everything) (0)
[  ]            carnivore (meat at most meals) (-1)
[  ]            junk food addict (-2)
[  ]            other (please describe):

25. How many calories do you eat a day (you may “guesstimate”)?

26. How many grams of protein do you eat each day?
a. less than 50 grams
b. more than 50 grams
c. don't know/care

27. How many times do you eat out (restaurants, cafeteria, deli/grocery, salad bar, take-out)?
a. more than once per day (-2)
b. once per day (-1)
c. more than once per week but not every day (0)
c. rarely, if at all (1)

Complete the following sentences

28. MOST of my meals are prepared by me/a loved one (1)/a personal chef/housekeeper (0)/a stranger (-1).

29. I eat most of my meals alone/with company.

30. On average, it takes me more than(1)/less than (0)20 minutes to consume a meal.

31. I chew each mouthful more than(1)/less than (0)20 times.

32. MOST of my meals are eaten:

Raw/Steamed/Boiled/Sauteed (1)

Broiled/Baked/Fried/Microwaved (-1)

33. At the market, which section do you spend the most time in?  produce (1), packaged (0), meat (-1)

34. Which section do you spend the most money in? produce (1), packaged (0), meat (-1)

35. Where do you do most of your grocery shopping?

36. How much is your weekly grocery bill?

37. Do you like to cook?  Y(1), N(-1)
If so, what is your favorite dish to make?

38. Name your favorite:
fruit:
vegetable:
legume:

dish:
snack:
cuisine:

39. How often do you use a microwave? Daily (-1) Weekly (0) Never (1)

40. Do you own a blender?

41. Do you smoke cigarettes? Y(-1) N(1) How many per day?

42. Do you use any illicit drugs (specify)? Y(-1) N(1)

43. Do you drink alcohol?
If yes, how many alcoholic drinks per week (one drink is 12 oz beer, 5 oz wine, or a 1.5 oz shot of hard liquor)? More than 14 (-1) Between 7 and 14 (0) Less than 7 (1)

44. Do you drink coffee?
If yes, how many 5 oz cups per day? More than 2 (-1), 1 or 2 (0), None (1)
Sweetened? y/n (specify type)
Milk/milk substitute? y/n (specify type)

45. How many glasses of water do you drink a day (1 glass is 8 oz)? less than 4 (-1), 4 or more (1)

46. List other beverages you regularly consume:

47. What do you eat on a typical day? (if no day is typical, use yesterday; if you can't remember yesterday, go to www.fitday.com and record tomorrow's intake) be specific, including portion size whenever possible)

Breakfast:

Snack:

Lunch:

Snack:

Dinner:

Dessert:

48. How many servings of the following foods do you consume per day? Less than 10 (-1) Between 10 and 20 (0) 21 or more (1)

Vegetables (1 cup)

Fruit (1 cup, or 1 medium)

Beans (1/2 cup)

49. How many servings per day? More than 4 (-1) Less than 4 (0) None (1)

Nuts (serving size is 1 oz, or 20 nuts)

Grains (bread, rice, pasta, cereal, etc.)

Fast food/fried food

Salty snacks

Sweets/desserts (including dark chocolate)

Soft drinks

50. How many servings (per week)? More than 10 (-1) Less than 10 (0) None (1)

Meat

Dairy

Eggs

Fish

Peanuts/tree nuts

Corn

Soy

Wheat

51. Name the three packaged foods you eat most (packaged is anything in a box, bag, bottle or can, not including fruits, vegetables, beans, water or condiments).
1.
2.
3.

52. List your three favorite spices.

53. Do you cook with/use oil? Y (-1) N (1)

54. How often do you read labels? most of time(1)/some of time(0)/not at all(-1)

55. How often do you buy organic produce? Most of time(1)/some of time(0)/not at all(-1)

56. Have you ever sprouted or grown your own food? Y(1)N(0)(specify)

Take this short quiz.
57. Which food has the most protein, per calorie.
[ ] Whole wheat bread
[ ] Filet mignon
[ ] Lentils
[ ] Spinach

58. Which food has the most cholesterol?
[ ] Olive oil
[ ] Soybeans
[ ] One large chicken breast
[ ] One large egg

59. List the food with the most fiber (per calorie).
[ ] Raspberries
[ ] Oatmeal
[ ] Spinach
[ ] Chicken breast
[ ] Walnuts

60. Circle one source of vitamin D.
cheese/spinach/sunlight/avocado

61. Circle one source of vitamin B12.
nutritional yeast/garbanzo beans/whole grain bread

62. Which food has the most calcium (per calorie)?
a. Milk
b. Spinach
c. Beef
d. Garbanzo beans

Answers: 57. Spinach 58. Egg 59. Raspberries 60. sunlight 61. Nutritional yeast 62. Spinach
(For each correct answer give yourself 1 point.)

63. How many grams of fiber do you eat per day?
Less than 25 grams (-1)
Between 25 and 50 grams (0)
More than 50 grams (1)

VI. Lifestyle

64. How many days per week do you exercise? None (-1) Less than 4 (0) 4 or more (1)

65. How many minutes per week? Less than 3 hours (-1) More than 3 hours (1)

66. List the exercises you do on a weekly basis?

67. Which do you prefer, the gym or outdoors?

68. Rank each exercise in order of preference:

[  ] strength (weights, resistance)
[  ] stamina (cardio)
[  ] stretching (yoga, Pilates, massage)

69. If you could only do one exercise, which would it be?

70. Hours of sleep per night: less than 7 (-1) more than 7 (1)

71. Do you keep a journal? Y(1)N(-1)            If so how often?

72. How many times per week do you brush your teeth?  Less than 7 (-1) 7 or more (1)   Floss? Less than 7 (-1) 7 or more (1)

73. How many hours of TV do you watch per week? Less than 7 (1) 7 to 10 (0) More than 10 (-1)

74. When and where was your last vacation?

75. When was the last book you read cover to cover? Over a month ago (-1) Within the past month (1)

76. When was the last time you went either to the beach or to a park? Over a week ago (-1) Within the past week (1)

77. How many minutes do you spend each week in direct sunlight? Under 1 hour (-1) More than 1 hour (1)

78. How many bowel movements do you have per week? Less than 7 (-1) Between 7 and 10 (0) At least 10 (1)

79. Do you have Morton's toe? y/n/don't know


VII. Rewrite the goal you listed at the beginning of this questionnaire.



80. On a scale of 1-10, 1 being not at all, 10 being the most important thing in the world, how important is it to you to achieve this goal?

1     2     3     4     5     6     7     8     9     10

If you did not choose 7 or higher, name a goal that is more important to you:

81. On a scale of 1-10, how confident are you in your ability to achieve this goal?

1     2     3     4     5     6     7     8     9     10

If your confidence is not a 7 or higher, take a moment and modify your goal to make its accomplishment more attainable.

Rewrite you goal here:


Score Card
If you scored:
-21 to -40: Help, we’re dying! your insides are screaming. Seriously, your habits are in the red. Shape up or a hospital admission awaits – if you’re lucky. The coroner is not far.

-1 to -20: Er, there is room for improvement. As in, several hundred pages of room. As in, reread this book. The second time around will often result in a substantially better score.

0 to 24: not bad; but not great either. In other words, average. You’re on the right track, but we know you can do better!

25 to 50: your diet – and all that makes it up - is pretty snazzy. You’ve read and applied the Paradigm Principles. Congrats and keep it up!


[1] To calculate BMI: http://www.nhlbisupport.com/bmi/
[2] To calculate BFP: http://www.healthstatus.com/calculate/body-fat-calculator-navy

"LET'S GET STARTED" SALAD


Here's a sample meal plan.
Fruit for breakfast
A big (4 cup) shake with sweet juicy fruit (melon, citrus), high ORAC fruit (berries), concentrated fruit (banana), provides at least 6 of your target 8 daily servings of fruits. Greens (spinach) and seeds (chia, flax) are optional, as are spices (cocoa, cayenne, cinnamon).

Mid-morning snack
1 or 2 fresh fruits, either whole or as part of a fruit salad. Have more if desired.

Lunch and Dinner
Any combination that taken together equals:
            - 1 lb cooked vegetables (spinach, broccoli, kale)
            - 1 lb raw vegetables and vegetable fruits (mushrooms, bell peppers, cucumbers
            - 1 or 2 fatty fruits (avocado, olives)
            - 2 or 3 servings of legumes (beans, peas, lentils)
            - 2 or 3 servings of starches (potatoes, sweet potatoes, carrots, squash)

Dessert
Fresh fruit, if desired.

            Together these foods fulfill the recommended intake of most vitamins and minerals, can be purchased for around $100 per week, require cooking times of under 10 minutes and preparation times (including chopping and cleaning up) of less than 30 minutes.
            Making the Paradigm Diet part of your life is so easy, you may wish to begin right now.

“Let's Get Started” Salad
(serves 1 or 2)
1 head of Romaine lettuce
½ avocado
¼ diced red onion
1 tomato
1 cucumber
1 lemon (juice)
1 can black beans
1 tbsp Dijon
1 tbsp Tabasco
2 tbsp yeast
salt to taste

Preparation: Chop the vegetables. Add the beans. Mix in the condiments. Enjoy.