metabolic typing - additional guidelines

8/13/2019 Metabolic Typing - Additional Guidelines

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MetabolicTypingOnline Demystifying the Diet Deba

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Shopping GuidelinesSHOPPING TIPS

· Produce Although it is usually more expensive, organic produce is much healthier and nutritious than non-organic produce.Ideally all produce should be fresh, ripe, in season and locally grown. Look for a local farmer’s market or food co-op,or consider mail-ordering organic food if there is none in your area. Color counts — bring home an entire rainbow ofcolorful fruits and vegetables if your Eating Guidelines allows them.

· MeatBuy only organic or free-range, hormone and antibiotic-free meats whenever possible. Lean meat is alwayshealthiest. If it is not available then trim off all excess fat before cooking.

· PoultryPoultry should be organic or free-range, antibiotic and hormone-free.

· EggsEnsure that you purchase eggs that are organic or from free-range, antibiotic and hormone-free poultry.Eggs labeled as “High Omega 3” are especially healthy.

· SeafoodBuy only smaller varieties of cold water, non-farm-raised fish or seafood. Please read your Mercury in Seafood guidelines. Fish should smell a bit like the sea but fresh – it should not smell bad.

· Buy whole, fresh foods onlyRead labels carefully and look for foods that contain only one ingredient. Also look for the word "whole" before thefirst ingredient on the label or ingredient list. Fresh food is more nutritious than frozen, frozen is better than canned. Always check for expiration or production dates on the label.

TO AVOID

· Non-domestic produceFruits and vegetables raised in foreign countries are almost always sprayed with pesticides, preservatives, fecalfertilizers, or other harmful chemicals – just like most non-organic foods from the US.

· Ground meatButcher cuts are much safer than pre-ground meat. A patty of ground beef can contain body parts from up to 80cattle whose health is unknown. If you want ground meat buy a whole cut and grind it yourself or have your butchergrind it for you.

· Frozen poultryMost frozen poultry is packaged by poultry processors who use hormones to maximize bird size and growth rate, andmust use antibiotics to prevent disease because of the extreme cage-crowding found in a typical poultry “farm”. Thehormones and antibiotics remain in the bird.

· Most fish and seafoodEnsure the product is wild-caught. Virtually all seafood, whether from fresh or salt water, is now contaminated withtoxic metals and dangerous chemicals. Farm-raised seafood is the least healthy and most contaminated. Larger fishspecies are generally far more contaminated than smaller species. Warm water species are less safe than those fromcold water. If you are pregnant it is usually advisable to avoid seafood altogether.

· Food with additives

Avoid purchasing foods with labels listing additives, colors, preservatives, emulsifiers, thickeners, anti-caking agents,bulking agents, flavorings, added seasonings or sauces, or chemical names you don’t know or can’t pronounce.

· Non-whole and processed foods Avoid products with more than one ingredient. These are NOT whole foods. Look for “100%” then carefully readwhat that 100% actually is. Breads and pasta are actually processed foods; whole, un-ground grains are alwayshealthier. If you must buy breads or pasta look for the word “whole” when the label describes the grains they camefrom. In general, avoid packaged foods as these tend to have multiple ingredients.

· Deceptive labelingThe word “natural” does not mean healthy or safe. Insect parts and rodent droppings are also “natural”.

· Hydrogenated fats and artificial sweetenersThey aren’t healthy and should be strictly avoided. Use only real butter, never substitutes.

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Cooking GuidelinesCOOKING PREPARATION

· Clean your foodThoroughly rinse all vegetables, lettuce, and greens before using. The use of vegetable and fruit soap isrecommended for removing pesticide residues. Grains should also be thoroughly rinsed before being cooked.

COOKING TIPS

· Use the right cooking oilsMany commonly used cooking oils are actually very harmful, especially when heated. Read your Cooking with Fatsand Oils report for more information.

· Cooking vegetablesThe best way to cook vegetables is to steam them, as boiling destroys their nutrient content. But be careful not toover cook them. Vegetables should be a l ittle crunchy and maintain their bright color, not soggy.

· Cooking meatGround meat should be lean and always cooked to “well done”. Other cuts can be cooked to your preference,although medium or medium-rare better preserves nutrients.

· Cooking poultryRemove the skin of all non-organic fowl, preferably before cooking, and use a thermometer to determine whenpoultry is done.

· Cooking fishFish should smell a bit like the sea but fresh – it should not smell bad when it is unwrapped. Make sure fish iscooked all the way through.

TO AVOID

· Avoid frying

Do not fry anything. Braise, broil, bake, grill, roast, sauté, but do not fry. Cook with water in a wok and add butter,ghee, coconut butter or olive oil after cooking for flavor and texture.

· Avoid scrambled eggs

Cooking scrambled eggs causes oxidation of the cholesterol contained in the yolks, making it a harmful substance.Poaching eggs is best, followed by boiling.

· Avoid microwavingNot enough is known about the long-term safety of eating micro-waved foods, and there are many more argumentsagainst it than for it. It changes the molecular structure of foods to something other than what the body hasrecognized as food on this planet for millions of years.

· Avoid salt before cookingDo not salt foods until after they have been cooked (and you have tasted them). Salt can alter proteins duringheating making then difficult to digest. Then we recommend only using Celtra Salt, the purest sea salt available.

· Avoid raw vegetables (at first)Raw vegetables can be hard to digest unless you have a healthy digestive system. Steaming is your best choice forthe first couple of months of a diet therapy program, unless your practitioner recommends otherwise.

· Avoid aluminum Aluminum is a highly toxic metal. Large numbers of aluminum molecules enter food that is cooked, covered by orstored in aluminum pots, pans, cans and foil. Teflon coatings do not prevent aluminum from leaching into foods.Cook only in glass, enamel, or stainless steel cookware.

· Avoid Nalgene products Although the colorful, durable and lightweight Nalgene water bottles have been the hydration choice of outdoorenthusiasts, scientific evidence has shown the plastic used to make the bottle may pose serious health hazards.Plastics that are safer to use for storing food and beverages, none of which are known to leach harmful substancesinclude: Polypropylene, designated “#5 PP”, High-density polyethylene, designated “#2HDPE”, Low-densitypolyethylene, designated “#4 LDPE”.








Eating GuidelinesGOOD EATING TIPS

· It is critical that you take at least 30 minutes to eat each meal Your Metabolic Typing program simply cannot work if you rush your meals. Please take your time when eating.

· Stop before you’re full You’ll feel full about 10 minutes after a meal if you stop eating when the food begins to lose some of its taste.

· Plan aheadEat your meals before you get hungry. Hunger is usually a sign that your blood sugar is dropping.

· Eat at the right timeEat breakfast within one to two hours of rising, lunch approximately four hours later, and dinner within six hours oflunch. If you have a day job, eat dinner before 7pm. Ironically, you should not skip meals if you are trying to loseweight. Eating properly increases your metabolism, which burns more calories.

· Eat snacksIf you tend to get hungry before or between meals, have a snack. A protein snack just before bed can often help yousleep better.

· Eat in peaceDistractions such as reading, watching TV, noisy environments and dinner table arguments have very harmful effectson digestion. If you are upset, calm yourself and relax before eating.

· Chew wellChewing is perhaps the most important part of the digestive process, so chew more than you think is necessary andavoid swallowing un-chewed food.

· Stick to your Eating Plan Your Eating Plan food list is based on your unique Metabolic Type and health profile. Follow it closely!

GOOD DRINKING TIPS

· Drink lots of water You should drink ½ of your body weight (lbs) in ounces of water, plus 8 oz for every vice (coffee, for example), and

an additional 8 oz for every hour of exercise.· Drink frequently

Your body needs about four ounces of water every half hour just for basic functions. Your digestive system can onlyabsorb this amount under normal conditions, so drinking two quarts all at once won’t help. Drinking less will thwartyour body’s attempts to heal or regenerate. Eight ounces every hour is a good guideline. Drink eight ounces of waterevery morning upon rising, eight ounces five more times during the day and eight ounces of water half an hourbefore both lunch and dinner.

· Drink bottled or filtered water Avoid tap water and be wary of well water. Fluoride and chlorine found in tap water, and iron, manganese, calciumand other minerals found in well water can be harmful. When using a filter, make sure it eliminates heavy metals,chemicals, bacteria, and even a good percent of all minerals.

· Avoid Nalgene water bottles Although the colorful, durable and lightweight Nalgene water bottles have been the hydration choice of outdoorenthusiasts, scientific evidence has shown the plastic used to make the bottle may pose serious health hazards.Plastics that are safer to use for storing food and beverages, none of which are known to leach harmful substancesinclude: Polypropylene, designated “#5 PP”, High-density polyethylene, designated “#2HDPE”, Low-densitypolyethylene, designated “#4 LDPE”.

· Avoid fluids with mealsDrinking fluids with meals can compromise your digestion. Sip warm fluids with meals if needed and never ingestcold fluids, as they inhibit digestion. If you drink a glass of water twenty minutes before a meal you will probablyfind that you won’t feel the need to drink during the meal.

· Avoid certain drinksCoffee, black tea, pop, beer, liquor and wine all require that you drink additional water to process them.






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Cooking Whole Grains

1 CUP WHOLE GRAIN WATER(in cups)

COOKING TIME(in minutes)

YIELD(in cups)

Amaranth 1 ½ 20 2

Barley (pearl) 2 ½ 40 3 ½

Barley (whole) 3 60 3 ½

Buckwheat 2 12 3 ½

Kamut 2 60 2

Millet 2 ¼ 20 4

Oats (whole) 2 45 2 ½

Quinoa 2 15 3Rice (basmati) 1 ½ 20 3

Rice (sweet brown) 1 ½ 40 3 ¼

Rice (long brown) 2 ¼ 60 3 ½

Rye 2 ¼ 60 3 ¼

Spelt 2 ½ 60 2

Triticale 2 ½ 60 2 ½

Wheat 2 ½ 60 2 ½

Wild Rice (cultivated) 2 ½ 60 3 ½

Wild Rice (wild) 1 ¾ 45 3 ½

Whole grains are always more healthy and nutritious than processed grains such as bread,pasta, and most cereals. If you do use processed grains try to purchase those that are

stone ground. Grains and the oils they contain become stale and rancid over time. Avoidthis by purchasing medium or small quantities from a store that refrigerates or freezestheir grains. Keep your grains in the freezer. Always try to buy organic grains. Non-

organic grains are often contaminated with pesticides and other harmful chemicals.

Before cooking grains, soak them in pure water overnight, and then rinse them thoroughly.

To cook the grain, combine it with water in a heavy pot. Do not use aluminum cookware.

You may add a pinch of salt, ghee, oil or spices. Bring the grain to a boil, cover the pot,reduce the heat, and simmer without stirring until the water is absorbed. Remove from

heat and allow the grain to stand, still covered, for ten minutes before serving.








Mercury in SeafoodFROM THE U.S.D.A. CENTER FOR FOOD SAFETY

Fish and shellfish are an important part of a healthy diet. Fish and shellfish contain high-quality protein andother essential nutrients, are low in saturated fat, and contain omega-3 fatty acids. A well-balanced diet thatincludes a variety of fish and shellfish can contribute to heart health and children's proper growth anddevelopment. So, women and young children in particular should include fish or shellfish in their diets due tothe many nutritional benefits.

However, nearly all fish and shellfish contain traces of mercury. For most people, the risk frommercury by eating fish and shellfish is not a health concern. Yet, some fish and shellfish contain higherlevels of mercury that may harm an unborn baby or young child's developing nervous system. The risksfrom mercury in fish and shellfish depend on the amount of fish and shellfish eaten and the levels of mercuryin the fish and shellfish. Therefore, the Food and Drug Administration (FDA) and the Environmental

Protection Agency (EPA) are advising women who may become pregnant, pregnant women, nursingmothers, and young children to avoid some types of fish and eat fish and shellfish that are lower inmercury.

By following these 3 recommendations for selecting and eating fish or shellfish, women and young childrenwill receive the benefits of eating fish and shellfish and be confident that they have reduced their exposure tothe harmful effects of mercury.

1. DO NOT eat Shark, Swordfish, King Mackerel, or Tilefish because they contain high levels ofmercury.

2. Eat up to 12 ounces (2 average meals) a week of a variety of fish and shellfish that are lower inmercury.

o Five of the most commonly eaten fish that are low in mercury are shrimp, canned light tuna,

salmon, pollock, and catfish.o Another commonly eaten fish, albacore ("white") tuna has more mercury than canned

light tuna. So, when choosing your two meals of fish and shellfish, you may eat up to 6ounces (one average meal) of albacore tuna per week.

3. Check local advisories about the safety of fish caught by family and friends in your local lakes,rivers, and coastal areas. If no advice is available, eat up to 6 ounces (one average meal) per weekof fish you catch from local waters, but don't consume any other fish during that week.

Follow these same recommendations when feeding fish and shellfish to your young child, butserve smaller portions.

For further information about the risks of mercury in fish and shellfish call the U.S. Food and Drug Administration's food information line toll-free at 1-888-SAFEFOOD or visit FDA's Food Safety website

www.cfsan.fda.gov/seafood1.html

For further information about the safety of locally caught fish and shellfish, visit the Environmental Protection Agency's Fish Advisory website www.epa.gov/ost/fish or contact your State or Local Health Department. A listof state or local health department contacts is available at www.epa.gov/ost/fish. Click on Federal, State, andTribal Contacts. For information on EPA's actions to control mercury, visit EPA's mercury website atwww.epa.gov/mercury.

This document is available on the web at http://www.cfsan.fda.gov/~dms/admehg3.html .


http://www.cfsan.fda.gov/seafood1.html

http://www.epa.gov/ost/fish


http://www.epa.gov/mercury

http://www.cfsan.fda.gov/~dms/admehg3.html

http://www.cfsan.fda.gov/~dms/admehg3.html

http://www.epa.gov/mercury



http://www.cfsan.fda.gov/seafood1.html


metabolic typing - additional guidelines

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