Personalized Nutrition Rico Caveglia Š2006
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Personalized Nutrition
For maximum energy optimal health and longevity, it is wise to eat the foods and amounts that are best for your body type, unique bio-chemistry and lifestyle
Healthy eating begins by deciding what are the best foods to eat. The many different opinions on this subject make it a difficult decision. There seems to be a new diet book every month, with a new theory and new solution to the problems of obesity, lack of energy, and many other health problems. They all offer studies and testimonials to prove that their program is best for almost everyone. The question I ask is, how can one method be right for everyone, when we now know
that
everyone
is
mentally,
physically
and
bio-
chemically unique? No wonder so much confusion reigns.
There are many good books available on nutrition with healthy recipes and individual diets. However until now, none that have put it all together in a workable system that everyone can use.
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Personalized Programs As we learn more about the role nutrition plays in creating good health, new theories may contradict the previous ones. You can safely conclude that the latest theory or fad diet is just that, a theory. beneficial for you.
Only you can test and decide if it is Any successful diet program or system
has to be customized to suit the individual.
So obtain as
much up -to - date information as you can, and enjoy learning about the person that’s uniquely you.
Experiencing “The Real Food Zone!” In order to obtain the maximum benefits from eating real food, you must learn which foods are best suited for you and your body type. It is also helpful to determine the optimal amounts of protein, fat and carbohydrates to eat, in percentage of your total calorie intake.
In his best selling book, “Enter the Zone” Dr. Barry Sears states that it is the hormonal response to the food that you eat not the calories that count.
He believes it is the high
carbohydrate-low fat mania (that everyone from medical doctors to the food industry were promoting,) that has actually kept people over-fat and under nourished.
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It seems that when you eat too many carbohydrates, the heavy insulin response required to burn the glucose (blood sugar) blocks the availability of fat to also be burned as energy.
Therefore, on a high carbohydrate diet your body
basically is only using blood sugar and never gets around to burning stored body fat for energy.
To varying degrees,
many people are also carbohydrate sensitive.
This means
they either have trouble with fermentation of the sugars which causes many problems, or their pancreas produces either too much or too little insulin.
This results in either
high or low blood sugar. It is also important to realize that eating to many carbohydrates will produce an excess of blood sugar which can be converted to and stored as fat.
Now of course we have gone to the other extreme and people
are
afraid
to
eat
carbohydrates.
Remember,
vegetables and fruits are carbohydrates and a certain amount of complex carbohydrates such as whole grains and brown rice are an important part of a healthy balanced diet.
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Balance Balanced nutrition and proper food choices are the keys to getting and staying in the Zone of Peak Performance and excellent health.
This fits in with one of the great natural laws of the universe: the Principle of Balance.
In order to function
optimally, every aspect of our world including our body/mind thrives on balance. A short-term fast or special diet may be beneficial if we are ill, but if long term good health is to be maintained, we must get back to a balanced diet. The concept of being in the zone of peak performance is really all about
being
in
balance
mentally
and
physically
and
spiritually.
I have found that most people will have the most energy and function optimally when eating meals that are balanced in approximately the ratio, by percent of total calories, of 10-30% protein, 10-30% fat and 40-70% carbohydrates.
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Calories How many calories per day should you eat? According to The Nutrition Almanac, by Lavon J. Dunne, active women can consume up to 22 calories per pound of body weight, or of desired body weight. Active men can consume up to 26 calories per pound of body weight. Unless you are on a special diet designed by a healthy healthcare practitioner, you should be eating no less than approximately 1200 calories per day. A healthy healthcare practitioner is one that practices what he or she preaches. Notice I only gave a guideline for active women and men; this is because I want to encourage you to be physically active.
If you want to enjoy eating an abundance of Real Food, with good digestion and elimination, you must also exercise on a daily basis.
Exercise I believe everyone wants to be optimally healthy, fit and experience life to the fullest.
This implies being active,
moving, playing and exercising daily. If you are not currently leading an active lifestyle, I strongly recommend that you begin to incorporate appropriate movement and exercise, such as walking and yoga, into your daily routine.
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You can check out my E-Book Real Fit Real Fast
at:
www.AgelessLivingLifestyle.com. It offers my famous full body workout in 30 minutes, without using any equipment.
Individuality I again want to stress that everyone is bio-chemically unique.
You have to be aware of what works or doesn’t
work for you and make the necessary adjustments. You will need to adjust the amount of calories as well as the percentages of foods you eat, depending on how you feel. Use knowledge but learn to trust your inner-self and stay open and flexible. What may seem to be the right answer today
may
be
disproved
or
inappropriate
tomorrow?
Always strive for balance and you won't be far off.
Determining What's Best for You Unfortunately a magic formula doesn’t exist, however the following are some proven methods for zeroing in on what may work best for you .
Method # 1: Metabolic Profiling Why is it that sometimes you can do all the "right things"; eat
healthy
organic
foods,
take
all
of
the
latest 7
recommended nutritional supplements, follow the current guidelines for exercise and healthful living and still not achieve the desired level of health. It is because of our genetic biochemical individuality.
Each individual is born
with a genetic need for certain types and amounts of nutrients. Therefore, an effective eating and supplement plan must be formulated to suit each individual. This is why one food or supplement may give great results for one and be actually detrimental to another.
History Metabolic profiling probably first began in India’s ancient holistic health care system, called Ayurveda Medicine. They identified three main body types, Vata, Pita and Kapha, and discovered ways of balancing each type with certain foods and herbs.
Similar information emerged in the 1950’s.
Western medicine developed the concept of endocrine types, such as thyroid, adrenal and pituitary and linked those types to certain foods. Also about this time, researchers noted the different influences of oxidation in individuals. Individuals were then classified as either fast or slow oxidizers.
Next, scientist Dr. Roger William’s extensive research brought forth his genetotrophic theory.
It suggests that
every human being has distinct nutritional requirements. He
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believes that each individual is born with a genetic need for certain types and combinations of foods and initiated the term “genetic biochemical individuality”.
Then
in
the
1980’s,
Dr.
William
Kelley
developed
a
computerized system of metabolic profiling. The system was based
on
the
genetic
interrelationships
between
the
autonomic nervous system, the oxidative system and the endocrine system and their influence in the creation, maintenance
and
control
of
energy.
An
individual’s
physiological, psychological and diet related characteristics can be categorized according to their relationship to these three main energy systems.
Most recently in 2000, “The Metabolic Typing Diet” by Wolcott
&
Fahey
was
published.
This
is
a
very
comprehensive 400 page book on the subject that breaks it down to protein types, carbohydrate types and mixed types.
We have taken some basic characteristics from all of these to give you a quick and easy idea of which body type classification is suited to you.
After identifying your body
type (one, two or three), you can check to see what percentages of protein, fat, and carbohydrate as well as what particular foods might be best for you.
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General Characteristics of Type One: • thin light frame • rarely gain weight • mentally quick • very active, move quickly • sleep lightly • enthusiastic, imaginative • impatient, moody • outgoing • tire easily • tendency to worry • irregular hunger and digestion • changeable • emotional
If you have many of these characteristics, try the following general eating plan.
Percentages of foods : Proteins (25-40%), Fats (20-30%), Carbs. (30-50%)
The idea here is to basically balance your proteins and carbohydrates with a good portion of healthy fats.
Sweet,
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sour and salty tastes should be emphasized. You will do well eating warm, heavy, satisfying foods, such as hot cereals, hearty soups, stews and warm baked bread and butter. Sweet fruits are best, oils are beneficial, nuts and seeds in moderation. Lightly cooked vegetables are best, go easy on raw vegetables and salads.
General Characteristics of Type Two:
• medium build, strength and endurance • warm blooded • sharp intellect • good concentration • articulate, opinionated argumentative, outspoken • enterprising and ambitious • intense, irritable • cannot skip meals • good digestion
If you have most of these characteristics, try the following eating plan.
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Percentages of foods:
Proteins (20-30%), Fats (20-25%), Carbs. (40-60%) Emphasize bitter, sweet and astringent tastes. You can eat a balanced variety of foods, particularly those in season, such as cool raw salads and juicy fruits in summer. Avoid excessive animal fats, oils, salt, and over- eating.
General Characteristics of Type Three:
• heavy solid frame • physical strength and endurance • tendency to gain weight • relaxed move slowly • warm friendly personality • slow to act • steady energy • heavy sleep • slow digestion • tolerant forgiving happy • tendency to be possessive, complacent and resist change
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If you have most of these characteristics, try the following eating plan.
Percentages of foods:
Protein (20-30%), Fats (10-20%), Carbs. (50-70%)
Type threes should favor light, dry, warm, stimulating foods, with an emphasis on astringent, pungent and bitter tastes. Examples
are:
most
all
vegetables,
apples,
pears,
cranberries and most dried fruits, corn, millet, beans, chicken, turkey and seeds. Minimize fats and oils, red meat, dairy products, sugar and salt. Several light meals per day are best.
Visualizing the percentages on your plate The amounts of each type of food can be estimated visually on your plate. In most cases the amount of carbohydrates should be a third larger than the protein, and the fat one third the size of the protein. Many foods contain hidden fat so you may not need a visual of fat on your plate.
Some
good examples are: fish, eggs, dairy products, nuts, seeds, avocados and the raw butter on your vegetables. A vegetarian meal should have a variety of grains, beans, nuts
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and seeds, and vegetables for a balanced mixture of protein, carbohydrates and fats.
Many people are a combination of the basic three types, so a good compromise is to try and eat a balance of protein, fats and carbohydrates at each meal in the approximate ratio of 20% protein, 20% fat, & 60% carbohydrates, with the majority of carbohydrates coming from fruits and vegetable.
Quite often however, what you eat can be more important that how much you eat.
Method #2: Ancestry Studies have shown that we are genetically best suited to the diet that our ancestors ate for thousands of years.
It
would be worth while to investigate your heritage and discover the basic diet of your ancestors. European
and
Scandinavian
people
As an example; have
commonly
consumed lots of dairy products, while Asian and Africans have not. Therefore if you are from European decent, dairy products might be beneficial for you. If you are of Asian or African descent you probably will not do well eating dairy products.
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Evidence of ill health caused by improper diet can be seen in immigrants all around the world, when they begin to adopt the local eating habits.
Method #3: Lifestyle If you are an athlete exercising vigorously, if you are pregnant, or if you have special health challenges, you need to adjust your caloric intake and your intake of certain nutrients. highly
Rather than give general suggestions here, I
recommend
healthcare
that
professional
you for
consult a
with
personalized
a
healthy
monitored
program.
Method #4: Geography and Season Where you live geographically is important when considering what to eat. The foods that grow locally are naturally suited to that climate and will give you the nutrition that is needed for thriving in that particular environment.
We need more warm, heavy, foods in cold weather, and light, high-water content foods in warm weather.
For
instance, high-water content foods, such as juicy fruits and vegetables, are needed in the tropics and in warm summer weather, but not so much in winter or in a cold climate. 15
Eskimos certainly would not do well on a fruit and vegetable diet, just as South Sea Islanders would not be healthy eating a high fat - high protein diet of raw fish.
Today’s modern food processing and shipping procedures have made mangoes available to Norwegians in the winter and frozen yogurt to Tahitians in the summer.
Avoiding
out- of- season, non-local, processed- devitalized foods will greatly contribute to your vitality.
Method #5: Testing Procedures The Pulse Test Foods that do not agree with you can cause mild allergic type reactions, such as fatigue, headaches, joint pain, improper digestion, and excess body fat. They will normally cause an elevated heart rate shortly after ingesting them. Take your pulse rate before eating and then again 20 to 30 minutes after eating a suspected food. If your heart rate is at least 10 beats per minute higher than before you ate, that food may cause you to
experience fatigue, headaches, joint
pain, improper digestion and may contribute to excess body
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fat. Eliminate that food for awhile to see if it will make a difference.
Muscle Testing Muscle testing was originally developed as a diagnostic tool by chiropractors to gather information about structural misalignments in the body.
This technique was later
expanded upon to observe the body’s response to various substances. Various techniques have been developed that can give us information as to what foods may be useful or harmful to a particular person.
Your Body Knows Muscle testing is based on the straight forward fact that your body responds to whatever substance you put on your tongue
This response is immediate, definite, and easily
determined.
A strong muscle will become weak when a
substance the body rejects is placed on the tongue.
A
simple extended arm test shows this response quite well.
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Before we look into it, let’s step back in time for a moment. Imagine you are a caveman or cavewoman.
How do you
know what is good to eat? Very simple, you taste it. If it tastes bad, you reject it; if it tastes good, you eat it.
In
today’s world of processed foods, we have complicated this natural reaction almost beyond the point of usefulness. All those foods on the supermarket shelves are designed to taste good despite what might be in them. Your taste buds may be outflanked, but your body is not fooled.
The nerve endings on your tongue transmit information to your brain, causing your body to react in a certain way when a food touches your tongue, regardless of how it seems to taste.
Our body has an innate intelligence as to whether
something may affect us in a positive or negative manner. How our muscles respond to a certain food is another way our body gives us messages.
Learning to interpret these
reactions and responding to them can have a very beneficial effect on our health.
Remember, your body knows what’s
good for it.
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The Test Sitting or standing, simply hold one arm straight out to your side with your palm facing down. Have a friend place his or her hand on top of your extended arm near the wrist and press down firmly yet gently toward the floor. With nothing in your mouth, your arm will usually be able to resist the downward pressure.
This resistance will be felt by the
person who is testing you as a kind of “locking” of the arm in place when the pressure is first applied. When this feeling of “locking” is absent the arm feels weak, and can be pushed down. Remember, this is a test of your body’s reaction and not a contest to see who is stronger.
After establishing a strong test with nothing in the mouth, then place the food in question on the tongue and repeat the test. If the arm “locks”, the food is probably OK for you. If the arm is weak your body is rejecting the food and telling you to avoid it.
While our minds may fool us, our body
always tells the truth.
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Method Six: Attention Our bodies are continuously sending us signals to let us know if something is good or bad for us at a particular time. A signal of discomfort lets us know an imbalance exists somewhere in our body. When we learn to tune into these signals, we can begin to understand the reasons for our pain. As a society we give away our personal power by not taking personal responsibility for our health.
We allow
someone else to tell us what is wrong and what we should do about it. We look for the quick fix; just take a pill and everything will be OK. This same mind set has gotten us to accept fast devitalized food.
Hungry and in a hurry, we go
for the quick fix, without regards for quality, taste, or nutrition. Your body knows what is best for it; pay attention to its signals.
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Slow Down A direct correlation occurs between the amount of urgency we feel in our life and the state of our health. If you always rush and go for the quick fix for everything, your health will be compromised in the process.
It is difficult to listen to
your body and give it the attention it deserves when you are in a hurry.
If you want better health, slow down and pay
attention to what your body is telling you.
Begin to Trust your Inner Knowing Before you eat a certain food, ask yourself, does my body really want this? Is this food going to energize me or slow me down? Pay attention to the first thoughts and feelings that come up. They are usually the right ones to follow. For example, if you are considering a cup of coffee the first cup might seem inviting and you will get a positive response from your body. However, when you go for the second cup you may notice a slightly different response, your body may seem indifferent. If you go for the third cup you might very well get a recoil response from your stomach. Think of the reasons you may drink excess coffee.
Taste,
warmth, stimulation and habit can be satisfied by healthier drinks such as herbal teas and coffee substitutes. Of course, pure filtered water is the ideal drink.
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Tune in Tune in to the messages your body gives you after eating a certain food or meal.
If you feel bloated, fatigued or
hyperactive, investigate what food may be presently causing a particular condition. Becoming aware of what your body is telling you takes practice, but it will pay great dividends. This is a good reason to eat slowly and experience your meal without distractions. This method of eating with awareness is also helpful in resisting overeating, drinking and smoking. Remembering that direction is more important than speed, will help you to slow down and be in the present moment. Being in the present body moment and trusting your inner knowing (awareness) empowers all aspects of your life.
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An Eating Meditation A moment of silence and gratitude before you begin eating is a good way to learn to eat with respectful attention to your food and your body. Reflect on the source of the food and recite any simple prayer of gratitude or blessing that comes naturally.
Be still for a few moments and carefully
look at your food. Be aware of your feelings of hunger and how you feel about putting this particular food in your body at this time. When you feel fully present and connected with yourself, begin to eat slowly.
Be aware of lifting the food to your
mouth, of slowly chewing, of tasting, of swallowing. Notice if you feel hurried.
Take your time and taste each bite,
noting the flavors, the textures, the feelings that arise. Pause and enjoy before the next bite. Notice when you start to feel full. You may think you want to eat more even though your stomach says it is full. Stop eating before you feel completely full. Remember you are eating for energy, not to feel stuffed and tired. Continue this same mindful attention throughout your meal. If you have a challenge with overeating, this will help you to eat less. Practice this eating meditation regularly. Let yourself be guided by this attention. It is a wonderful way to tune in to your inner wisdom.
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Nutritional Supplementation
For Optimal Performance the Body Needs Approximately 100 Essential Nutrients Everyday
Unless you have considerable nutritional knowledge, an organic garden and prepare all of your own meals, it is highly unlikely that you are receiving all the nutrients you need for optimal health. Many doctors will tell you that eating a balanced diet will give you all the nutrients that you need. Be aware, however, most doctors have little if any nutritional training. Their opinions are based primarily on the RDA’s, which are the recommended daily allowances for vitamins and minerals, set by the Food and Nutrition Board of the National Academy of Sciences. These RDA’s are meant to be obtained solely from food and were developed for the purpose of avoiding deficiencies for the average person, not for ensuring optimal health. But who is the average person, and for that matter who wants to be? I personally desire to experience optimum vitality and longevity, not merely survive.
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Nutritional Deficiencies Most nutritionist and healthcare professionals agree that not only are the RDA's too low, but it is virtually impossible to obtain even those low levels of nutrients from today’s foods. There are several reasons for this. Mineral depleted soils, chemical fertilizers, food being picked before its ripe, processing, transportation, storing and cooking all adversely affect the nutritional value of the food. Environmental pollutants and stressful, hectic lifestyles further deplete our already compromised intake of nutrients. Studies have shown that nearly 99% of Americans are deficient in at least one vital nutrient, with up to 90% of the deficiencies in certain vital nutrients, such as chromium. If we consistently eat unbalanced low nutrient meals for our unique requirements we are setting ourselves up for ill health.
Unique Requirements We are all genetically unique with certain strengths and weaknesses that specific nutritional support can benefit. At different periods in our life we have different nutritional requirements. Our nutrient requirements vary, especially if we are pregnant, working hard, physically, training for an athletic event or under an unusual amount of stress.
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Real Health Insurance By now you may have gathered that I recommend taking nutritional supplements. You could call it responsible preventative medicine. I think of it as, “real health insurance.” What is commonly called “health insurance,” is really disease insurance. It helps pay for your treatment when you are sick; it doesn’t help keep you well. I think we would all be better off putting our attention on real health insurance instead of disease insurance. Avoiding ill health is definitely more desirable and is definitely more cost effective.
Scientific Research Benefits It strikes me as odd that we live in a society that has such a high regard for science and technology, yet we are skeptical about scientific studies showing that a certain nutrient may prevent or even reverse a particular health problem. Many people do not hesitate to use the latest potentially toxic chemical for killing bugs and such, but are hesitant to try a natural substance. Scientific research has validated the therapeutic value of many nutritional supplements. I feel we should take advantage of the latest research and at least give supplements a try. It normally takes up to 90 days to evaluate the effectiveness of a specific supplement.
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Which Supplements are needed? Once again we all have basic needs and some special needs. Ideally you should have a qualified, health , healthcare professional help you to develop a specific supplement program for you. At my company Lifetime Fitness, we offer a very comprehensive, computerized symptom survey program that can pin point specific nutritional deficiencies. It also offers specific supplement protocols for these deficiencies and for over 60 different common health challenges. You can find out more about www.AgelessLivingLifestyle.com ../
this
program
at
Most of us can benefit by taking a good whole food multivitamin and mineral supplement. I recommend taking an additional antioxidant formula, a trace mineral formula and a product containing omega 3, essential fatty acids. Many people can also greatly improve their health by taking a good digestive enzyme formula with meals and a colon cleanser with bio-cultures.
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Best Products What products are best to take? Are they all the same? The majority of drug or health food store varieties are made from U.S.P. (United States Pharmaceutical) synthetic products. These have been shown to have only about a 1020% absorption and utilization rate. I recommend natural whole food formulas, as they have the highest absorption and utilization rate. Whole food means it is made primarily or entirely from real foods, not synthesized in the laboratory. Whole food supplements contain elements we haven’t yet discovered. This improves the bio-availability and greatly lessens any potential toxic side effects that are possible with taking high potency synthetic supplements. Once again, I highly recommend consulting a nutritionist or knowledgeable healthcare professional to assist you in developing your own personal program.
Good health is your most important asset Good nutrition is the most important ingredient for good health
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