Diet

Food & Diet topics

Dr. Oz notes

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I enjoy watching Dr. Oz for relevant medical information, and I collect the best stuff for the blog. Recently, Dr. Oz talked about new medical information and advances for 2014, plus health and nutrition topics that are important:

  • Eating a handful of nuts everyday can extend your life by 20%. Good nuts are: walnuts, almonds, macadamia, pecans, hazel, NOT peanuts (they are legumes, not nuts)
  • eat less red meat; more chicken, and even more fish; problem in the meat is the problem with digestion in the gut
  • red meat (beef, pork) has carnitine that turns into plaque in the blood; only eat one serving of beef per week; 3 or less of pork. Here’s more information: http://ods.od.nih.gov/factsheets/Carnitine-HealthProfessional/
  • Tomatoes help metabolize the carnitine; tomatoes and probiotics are good for helping digestion
  • cauliflower and broccoli are cancer fighting foods, and help the liver get rid of toxins
  • change your life by changing your behaviors that change the rate of aging (gene modification by behavior)
  • cut your doses of vitamins and supplements, and replace the doses with real, natural foods
  • New Omega vitamin discovered: Omega 7 (found in anchovies and macadamia nuts) (all Omega vitamins are good)
  • Omega 7 stops plaque development in the blood vessels
  • Memory Vitamin: Bacopa for memory support, blocks free radicals in the brain
  • New “purple potatoes” help lower blood pressure, contains anti-oxidants

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Here’s a few thoughts, notes and ideas collected from various trainers, experts and resources over the past few years. Maybe there’s an idea in this blog you can use to meet your own goals, incorporate into your daily routine or dispel a diet and/or fitness myth. Consult with your fitness trainers, boot camp members, and other resources to motivate and enhance results.

Here’s a short list of notes:

Fitness routine:
  • Bootcamp/cross-fit/HIIT 3-4x/wk
  • Weight-lifting 2-3x/wk
  • Abs & Core 4x/wk
  • Cardio- spinning, swimming, rowing machine, sprints, basketball, jump rope 2x/wk
  • Yoga/Pilates/stretching at least 1x/wk
  • …but don’t over-train!
Vitamins:
  • 1/day multi-vitamin (essential)
  • Fish and/or Krill oil (essential)
  • CoQ10 (Ubiquinol/antioxidant)
  • B-complex
  • Alpha Lipolic Acid (great antioxidant! Reduces internal inflammation)
  • Glucosamine
  • Magnesium/Magnesium Glycinate/Magnesium Citrate
  • Zinc
  • Biotin
  • Vitamin D (when not enough sun)
  • Vitamin C (Dr. Oz recommends 1000mg/day to ward off illness; Dr. Klapper says Vitamin C will help repair micro tears in ligaments)
Supplements:
  • Protein powder (Isolate is best, for muscle building)
  • Glutamine (muscle repair)
  • Creatine (energy for muscles)
  • CLA (fat reducer)
  • BCAA (for muscle recovery)
  • If you need an extra boost prior to workout, take Nitric Oxide “NO3”
Diet:
  • Healthy fats (avocado, coconut oil, olive oil, nuts, peanut butter)
  • Complex carbs (sweet potato, brown rice, brown rice pasta, oatmeal, barley)
  • Protein (eggs, chicken, fish, protein shakes, flax and/or almond milk)
  • Juicing!! (kale, spinach, broccoli, califlower, cucumber, tomato, beets, ginger, tumeric, fruits, green/maca powder)
  • Reduce insulin – Vinegar, lemon, lemonade, pickled veggies
  • Reduce dairy products, and non-fat/low-fat milk due to the sugar; causes water retention. Dr Oz recommends Greek Yogurt in the morning, but all brands have a lot of sugar; replace milk with Almond milk
  • Reduce sodium
  • Eliminate soy-anything
  • Take-in a slow digesting protein at night before bed (casein protein)
  • Food synergy (food pairing) makes food work/digest better
  • Food hypnosis (reduce cravings)
  • Replace trigger foods with super foods
  • Rooibos & green tea (Dr. Oz recommends)
  • Vanilla aroma reduces sugar cravings
  • No (or at least minimize) sugar (simple carbs), bread, dairy or chocolate (75%+ dark chocolate ok)
  • Cheat day is ok every 7-10 days…eat what you want, one day of bad eating won’t hurt you
  • Check the glycemic food  index…eggs are best!
Miscellaneous:
  • Visit/talk to a “Nutritionist”
  • Get a work out partner
  • Keep a workout log
  • Create incentives & goals
  • Work extra on weak areas
  • 5 small meals/day, bring food & snacks…keep the metabolism going; don’t starve
  • BCAAs during workout
  • Recovery drink after workout
  • Read fitness mags & blogs
  • Mix up routine every few months
  • Muscle “time under tension” is what builds muscles
  • Reduce stress & cortisol levels- relora, aromatherapy, tart cherry juice/melatonin, MTC, CLA (Dr Oz)
  • Get plenty of rest/sleep…muscle building happens at night when resting (and don’t block and/or limit the muscle building by eating sugar/bad carbs before bedtime!)
Healthy living “short list”:
  • diet/whole foods, weight-lifting, cardio, abs/core, yoga/stretching, vitamins & supplements
  • education, reading, collaboration
  • Lifestyle change
Resources & Websites: