Yalich Clinic – Nutritional Fun

Nutrition Can Be Fun

Dr. Larry Plotkin, C.S.C.S.

There is an abundance of information floating around about nutrition. If you look hard enough, you can find a study to justify any “diet” you want. Let me first start by stating there is no such thing as a “diet”. When you incorporate good, basic nutrition into your daily routine, it should be viewed as a “Lifestyle Change”. When some simple nutritional recommendations are followed, you can begin to enjoy eating “good” food, and not miss the junk that many of us consume. If this new “Lifestyle” is followed, it is ok to splurge occasionally as well.

Many disease processes are caused by poor eating habits. As is in most cases, symptoms don’t appear immediately, but develop over a long time. The old saying “You Are What You Eat” is very fitting. This is another reason why it is so important to incorporate good eating habits for your children as well. The sooner they develop better habits, the less chance of this becoming an issue when they are older.

Remember, whether you are trying to shed a few pounds, or just feel and look better, it is always important to incorporate an exercise program into your lifestyle as well. When trying to shed a few pounds, proper eating is about 75% of the issue, while exercise is about 25%.

The following are some basic guidelines to try to follow when changing your eating habits, followed by a sample eating plan. Always remember, if you have any specific questions, you can always call the office, and set up a nutritional consultation.

• Studies have shown too much carbohydrate can trigger a large insulin response, which can lead to diseases such as diabetes and obesity.
• Studies have also shown diets too high in saturated fat can lead to obesity and heart disease.
• Most studies demonstrate protein is “good.”
• As a general rule … “Protein is good, avoid too much simple carbohydrates (sugar or things that taste too sweet), and avoid too much saturated fat.” Monounsaturated fat, such as the fat found in the Olive Oil and avocados, is useful fat to the body.

THE DR. PLOTKIN LIFESTYLE CHANGE

Breakfast Guidelines:

• Drink an 8 ounce glass of water first thing in the morning
• If fresh fruit is a choice, eat it in the morning
• Other choices for breakfast include: lowfat or fat free cottage cheese and whole wheat toast (2 pieces at most, at least 2-3 grams of fiber per serving), toast and almond butter or fresh peanut butter, egg white omelet on toast (tomato, peppers etc ok)
• Protein drink (whey protein or soy protein, banana, peanut butter, strawberries,blueberries, wheat germ, etc.)
• Multivitamin and any other vitamins you need or take.

Snacking During the Day:

• In the morning a piece of fresh fruit would be ok.
• Fresh raw nuts, almonds, sunflower seeds, Brazil nuts, etc. Could be an organic trail mix. Almonds are the best nutritionally…. Get from a fresh food store … Fresh Fields, etc. A cup makes a nice snack.
• Protein bar or protein drink.
• Hard boiled egg whites
• Cliff bar if need some energy too.

Lunchtime Choices:

• Whole Chicken breast with …
• Raw vegetables … broccoli, celery, salad (fat free dressing, or Olive oil and vinegar. Only green leafy vegetables for salad (no iceberg).
• Could do a salad with a can of tuna in it.
• Plain can of tuna, or with low fat or fat free mayonnaise.
• Left over dinner as long as it was low fat (saturated).

Dinner Choices:

• Any type of low fat meat … chicken, turkey, pork, steak / ground beef.
• Vegetable of some kind, preferably fresh, or buy frozen as it has more vitamins. Could be a nice salad … etc. Carrots are very high on the glycemic index, so your green veggies are always a better choice.
• Bean salad … a variety of beans, peppers, olive oil, garlic, etc. Could also do this as a snack.

After Dinner Snacks: NOTHING AFTER 8 PM

• Organic Bran cereal.. Safeway makes a good one. Oat bran. High in fiber, protein, low in sugar. Not too much as it still contains a lot of carbohydrates.
• Protein shake again or a protein bar (low carb).

Other guidelines:

• Beans are good … any kind contain a lot of protein and fiber.
• Garlic is a great way to add taste and nutrition to any meal.
• Drink water ALL DAY LONG, as much as you can.
• Avoid soda whenever possible.