cohoon kinesiology - Basic Dietary Guidelines

# 2: Eat plenty of vegetables & fruit

· I recommend that at least half of the food you eat (by weight) be vegetables. For Chronic illnesses, as much as 80% of the diet should consist of vegetables.

· Vegetables are high in fiber, vitamin C, folic acid, and minerals. All vital for proper body function.

Eat a serving of fruit between meals, and as a substitute for the sweet-tooth cravings you may have.

# 3: Avoid deep fried foods, partially and fully hydrogenated oils, (this requires label reading)

Hydrogenation is the process of turning a liquid fat into a solid fat. This gives packaged food a longer shelf life; however, it has been linked to a number of health problems such as: cancer, heart disease, pain and inflammation, and immune suppression to name a few.

# 4: Avoid Refined Sugar

· Refined sugar will cause an increase in insulin and adrenal hormone function. Too much, too often is not a good thing,

·Refined sugar consumption can cause such health problems as excess excretion of essential minerals; increase the body’s need for vitamins B and C; blood sugar swings; increase in pain and inflammation; aggravate allergies, sinusitis, asthma, irritable bowel symptoms, migraines, fatigue, and depression.

# 5: Avoid Refined Carbohydrates

· Refined carbohydrates include such things as breads and pastas.

· Refined carbohydrates have had the fiber, vitamins E and B, bran and germ removed. In other words, the nutrients are removed and you are left with starch.

The body ultimately digests and uses refined carbohydrates like it would refined sugar; thus creating the same problems as sugar.

# 6: Avoid Chemical Additives (Aspartame, MSG, etc.)

· The FDA has approved single additives to be used in foods, but no tests have ever been run to determine the effects of the multiple combinations of additives in the highly processed foods that are consumed in the USA today (again, read labels).

Aspartame and MSG are categorized as excitoxins which cause brain cells to become overexcited and fire uncontrollably and can inflict permanent damage on a growing brain and nervous system. Aspartame can also over-stress the adrenal glands, causing fatigue and other adverse side effects.

# 7: Eat Slowly and Chew your Food Thoroughly

· Ideally you should chew your food until it is liquid. It is easier for the body to digest small particles as opposed to large ones.

· The digestion process begins in the mouth. Your saliva contains numerous beneficial enzymes that aid in digestion.

# 8: Never Skip Meals

· Skipping meals stresses the adrenal glands. This can lead to a multitude of health issues.

· If you are trying to lose weight, skipping meals is a poor strategy. By skipping meals, your metabolism will actually slow down to compensate for the reduction in calories.

The best way to lose weight is to eat properly and exercise.

Of Additional Note...

· Do not eat protein and carbohydrates together—this adversely acidifies the body.

· Eat fruit by itself. Combining fruit with proteins or whole grains will adversely acidify the body.

· In a nut shell, eat proteins and vegetables as your main courses with fruits between meals as a snack.

· Call Dr. Cohoon, D.C. to make an appointment today to address any questions, concerns, and to learn more!

If you have made it to the office, you obviously have some concern about your health. Our philosophy is strongly embedded in the fact that structure, diet, and emotional wellbeing are three controllable components to overall health.

Basic dietary changes are a fundamental first step on the road to health. The following dietary guidelines will make other aspects of your nutritional program, as well as health care goals, much more effective and attainable.