Lifestyle Healthy Eating Plans

The first change that is required for a nutrient dense diet is to limit your carbohydrate intake to less than 60 grams and less than 20 grams of sugar per day.
General Food Categories to get you started:
Vegetables:
Fresh, Raw, Green vegetables are always a good choice
Choose organic romaine hearts or Iceberg lettuce in place of bread or tortillas
Celery and cucumbers can be substituted for chips and can be eaten in abundance

Meat:
Eat cage free range meats: turkey, chicken, wild fish and grass-fed beef

Eat foods with NO antibiotics and NO preservatives

Fruit:
Eat 1 piece of fruit or equivalent per day- strawberries, raspberries, blueberries, blackberries and apples are good options

Condiments:
Ketchup contains a lot of sugar, substitute mustard, basil, olive tapenade and guacamole instead

Eat peanut butter that is organic, walnut and almond butter are best

Drinks:
Drink filtered water, Green tea,
No coffee
Eliminate yogurt and milk

1) Eat 5-9 small meals daily- this helps to increase your metabolism by avoiding large swings in one’s blood sugar. (At least 15000 ORAC units a day, 100-200 calories per meal.)

2) Eat 15-20% protein of the total calories, all vegetables and fruits, in coordination with low glycemic index. Eat more vegetables than fruit.

3) Eat “good fats”, mono saturated fats which are high in antioxidants, like avocado, extra virgin olive oil, flaxseed oil, nuts, almonds and walnuts.

4) Eat foods that are anti-inflammatory- ( a food sensitivity test can provide further refinement and assist Dr. Fine in providing a personalized plan and recommendations for you. Dr. Fine offers this test in his office.) Good anti-inflammatory agents are good for your heart, joints, gut, brain and weight loss.

5) Take probiotics daily which act as a source of defense for the gut, watching out for invading organisms. Dr. Fine will recommend the best options for you.

6) Eat Antioxidants/ Super foods to help decrease oxidative stress and cell death. This is the key to optimal health. These are foods that are high in oxygen radical absorbance capacity (ORAC). ORAC is the measure of antioxidant potential of a food such as: blueberries, acai berries, avocados etc. The higher ORAC containing foods, the more the health benefit.

7) Eat Omega 3, Fatty acids, cold water fish oil – these sources include: sardines, anchovies, and salmon. It is recommended to eat at fatty fish such as salmon and tuna 2x/week.

8) Drink lots of filtered water. Drink ½-1 oz. of water per pound of body weight.

9) Portion size and calorie intake are critical.
– 1 cup is the size of a baseball.
– ½ cup is the size of a light bulb.
– A deck of cards is the size of a 3oz. piece of meat.

-check book is the size of a 3 oz piece of fish.

Foods to avoid or limit consumption:
It’s a good idea to limit the intake of these foods.

Dairy products. These include milk, cheese, and other varieties.
White flour. This flour has had the bran and germ removed, making it less fibrous. Products made from this type of flour include white breads, pasta, and bagels.
Red meat. Avoid this type of meat, as it takes longer to digest and may exacerbate constipation.
Processed meats. These foods, such as bologna and other cold cuts, are low in fiber and high in sodium, increasing your risk of constipation.
Fried foods. These can be hard on your digestive tract and difficult to digest.
Salty foods. They may cause bloating and make your hemorrhoids more sensitive.
Spicy foods. While not necessarily low in fiber, spicy food may increase pain and discomfort associated with hemorrhoids.
Caffeinated beverages. These beverages, especially coffee, may harden your stools and make it more painful to use the restroom.
Alcohol. Like caffeinated beverages, alcoholic drinks can dry up your stools and exacerbate the discomfort of piles.

28-Day Cleanse

The first weeks of your 28-Day Cleanse may be challenging; however, your effort will be rewarded. Although you will need to avoid many foods and beverages you are accustomed to eating daily, you will likely discover palate-pleasing flavors and textures among alternate foods. You will also enjoy the convenience of functional food “shakes” and the variety of flavors available. Most everyone who carefully follows his/her practitioner’s dietary advice and consumes the shakes and supplements as recommended achieves success. They feel better, look healthier and younger, and have more energy.
This plan is only to be used under supervision of your healthcare provider, Dr. Jeffrey Fine following a comprehensive assessment of your personal needs and subsequent adjustments to the basic plan if necessary. The plan should not be followed beyond 28 days without proper reassessment. Your response to this plan is based upon your individual biochemical make up, medical history, and health status at the time you begin. Should any troublesome symptoms occur while using the plan, discontinue the functional food and contact Dr. Fine for guidance.
Dietary Guidelines
1. Eliminate all dairy products. Avoid products made with casein (a milk protein), such as certain brands of soy or rice cheese. Casein, caseinate, and whey are dairy.
2. Eliminate fatty meats. Small amounts of wild game and loin cuts of lamb are the only red meats allowed. Choose mostly chicken, turkey, and cold-water fish if you are not allergic or intolerant to any of these foods. Select from organic, free-range, grass-fed products whenever possible.
3. Eliminate gluten-containing foods or those prepared with them. Gluten is a mixture of proteins found in wheat, spelt, kamut, rye, triticale, and barley. Although oats and corn are gluten-free, they are often cross-contaminated. Omit unless guaranteed gluten-free. Rice, millet, buckwheat, quinoa, amaranth, bean or chickpea flour, tapioca, yucca, cassava, and arrowroot are examples of gluten-free items that may be used as desired by most individuals.
4. Drink at least two quarts of water, preferably filtered, daily.
5. Avoid all alcohol-containing beverages, including beer, wine, liquor, and over-the-counter products that contain alcohol, such as cold remedies and herbal preparations.
6. Avoid all caffeine-containing beverages, including coffee, tea, energy drinks, and soda. Avoid decaffeinated coffee and coffee substitutes from gluten-containing grains. Avoid cold remedies, herbal preparations, or any other over-the-counter medicine containing caffeine.
7. Avoid foods containing yeast or foods that promote yeast overgrowth. Examples include mushrooms, cold cuts, refined sugars, cheese, commercially prepared condiments, peanuts, vinegar, and alcoholic beverages.
8. Eat 5-7 small meals each day. Incorporate shakes as suggested in the 28-Day Cleanse Calendar. Try to eat every two to three hours, never letting more than three hours lapse between meals. Remember, breakfast is ALWAYS a shake.
9. To maintain a healthy and stable blood sugar level, eat protein/carbs/fat at each meal. Your body needs all three macro-nutrients to heal, repair, and rebuild its functional and structural biochemicals. Many people do well with a 40:30:30 balanced diet consisting of 40% protein, 30% good carbs, and 30% healthy fats.
10. Try drinking your shake through a straw to make it last longer.
11. Keep fruit servings to no more than 1-2 servings/day. Too much fruit will spike your blood sugar and may cause your body to slow down the healing process and the elimination of excess body fat. This is especially true for the insulin-resistant patient.
12. You may find it helpful to keep a food diary and to pre-plan your meals.

Most people decide to change their eating behaviors and lifestyle when they have a major life event or personal crisis. Usually this doesn’t last very long. Others are willing to make a significant change when they want to experience a better quality of life: more energy, restful sleep, improved sexual health and better control of their finances- less spending on medications, doctor visits, and healthcare costs in general.
Dr. Fine’s Lifestyle Health Plan (LHP) incorporates a total health perspective that includes physical, behavioral, nutritional, spiritual and medical aspects that engage patients for better compliance and better results.
The LHP does not deprive you of food, there will be plenty of different food options to choose from, but it will be different.
With the support of allied healthcare professionals and myself, you can change and adjust behaviors that may have resulted in your current health status. This new insight will be most important as you begin your journey to better health.
Five Step Plan
1. Motivation and Active Participation
You are your greatest asset and most important resource. A readiness to recognize that you have health issues that need to be addressed and corrected is essential to your success.
A willingness to invest the time, effort and resources for this journey is important. The stronger your commitment, the more likely you are to reach your goals. Most health problems in this country are reversible and are the result of poor dietary habits and lifestyle. Once you learn to make better choices, you will see results quickly.
This process works best when you have the emotional support of your spouse, family and friends. I am willing to support you to help you achieve your goals. Together we will stay the course.
2. Baseline Health Status
Your primary care provider or Dr. Fine can perform a complete physical, baseline labs, and food-sensitivity profile. Once completed, Dr. Fine will chart your progress on a regular basis.
3. Customized Eating and Lifestyle Plan
Nutritional counseling is needed to identify your basal energy expenditure (BEE) and then identify the BEE for your ideal body weight (IBW). This means counting calories, managing portion control, and maintaining a food journal. If you follow my eating and lifestyle plan, you can achieve realistic and sustainable results. A reasonable goal is to lose 10% of your body weight in the first year.
4. Exercise
Exercise is an important part of this plan and is a great way to increase your resting metabolic rate to help you burn more calories. You should work up to exercising 5 times per week as part of the plan. If you are unsure of your cardiac health, obtain a cardiac evaluation before starting. Also, stretching, deep breathing, and circuit-interval training may be incorporated into your plan.
5. Supplements
Dietary supplements can enhance your ability to both lose weight, decrease food cravings and increase your exercise performance. Additionally, they can ensure that you receive all the vitamins and minerals you need. Dr. Fine will recommend the right supplements for you!
Call to schedule your Consultation now at 972-253-4205