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Vitamin and Lifestyle Tipsheet
This article is DENSE INFORMATION.
Print this out and read later or Browse on........
These ideas are not medical advice, but a report
of what I have found useful as a lay yogi. Check these ideas
with your own doctor.
I take the following formula once per day (plus
or minus), with my biggest meal or divide in 1/2 with two largest
meals:
2 Twinlab 2-per-day caps, no iron; or 4 Natrol's My Favorite
Multiple no iron (endnote 1) (vitamin/mineral supp.).* 2 Kyolic
Odorless garlic tablets (endnote 2), (300 mg. tablets. Available
at most health food stores, including Natural Foods & Erewhon)
* 3 Grape seed extract (50 mg proanthocyanidin) The antioxidant
in red wine, thought responsible for the "French paradox")
See Trader Joes
* Papain digestive enzyme. Traders again!
* 1 cap Evening primrose oil. Trader Joes
* 1 tbl Twinlab Cod liver oil.
* Men only: Saw Palmetto extract per physician or every other
day for prophylaxis re: prostate Trader Joes
* immunity enhancing ayurvedic rasayana (endnote 3)
* 1 cap Olea eurpaea (olive leaf extract)
*
* Vitamin & miscellaneous tips:
*
*
* When to take. Take supplements after your biggest meal(s) of
the day. If you have trouble taking them, or if they repeat on
you, try taking them in the middle of the meal. Never take vitamins
on an empty stomach.
Take supplements each and every day. If you wish to stop, you
should taper off gradually to avoid "rebound" (sub-clinical
deficiency state); so, take every other day for a week then every
third day for a week to taper-off gradually. Also, you may start
the program gradually. Vary brands with each bottle, noting contents
carefully and comparing them.
Storage. Store vitamins in a cool dry place, away from direct
sunlight or heat. Close bottles tightly, in 'fridge. Also store
all foods in air tight manner. Buy smaller packages if you don't
intend to use the quantities in the larger sizes. When in doubt,
throw it out.
Food. Enjoy a balance of quality carbohydrates including fresh
fruit & vegetables, and their juices, quality protein, and
fat of the mono-unsaturated kind (includes olive oil, avocado,
almonds, plus fish oil) . Use soy protein powder or milk/egg
protein powder depending on your taste, to balance the high carb.
juices. Eat with a few almonds. Vary organic fruits & veggies.
Buy a juicer. Start the day with 1-2 pieces of whole organic
fruit, balance with low-fat plain unsweetened yogurt (or non-fat
yogurt with a few almonds). Read "The Zone" by Dr.
Barry Sears. Sweetened yogurts are out of balance (too much sugar)
Use 1/2 sweetened & 1/2 non-fat at first. See "ZONE"
notes, following for more info on which carbs, fats & proteins
are recommended as high food quality.
Try wheatgrass juice. Must be drunk slowly & immediately
after its has been made. Swish in mouth for oral health. Very
high in vitamins, minerals & life force. Drink 1 oz daily
on empty stomach for cleansing, detoxing for a week or two every
season. This detox routinely makes people first queasy then high
including seeing rainbow auras around everything.
Fat: You must eat fat to burn fat; you must eat fat to synthesize
Happy Healing Hormones. Eat a medium-low-fat diet; no margarine;
no safflower or corn oil, no oil high in polyunsaturated fat,
no hydrogenated oil (check labels: this excludes nearly all commercial
"snack" foods.) (use only fresh extra virgin olive
oil. Bertolli is good. Fresh butter is ok sparingly, especially
organic. try kosher.(endnote 4)). Don't ever completely eliminate
fat. see "ZONE" notes (following) for further info
on fats.
The super simple three rules master live-it diet: 1.Fruit for
breakfast with protein & fat in reasonable balance. 2.Sensible
lunch (this is the time to take supplements). 3. Light balanced
dinner early in the evening. Don't go to sleep with undigested
food in your stomach. Each and every snack based on Zone principles.
Basic zone principal: all meals and snacks must contains protein,
fat & carbs in reasonable & near-equal balance, or you're
out of the fat-burning, feel-good zone.
Use Garlic with food sometimes. Raw is best. Homemade guacamole
& salsa (or store bought) spiked with one or two crushed
raw cloves. Experiment with spices and foods: what gives you
a tonic feeling?
Salad dressing: three parts olive oil (only oil you should use),
one part lemon juice or balsamic vinegar. Add crushed raw garlic
& shallots, oregano, salt & pepper). Cruciferous vegetables
in rotating servings: (broccoli, cauliflower, cabbage, carrot.).
Also make your organic salad with many colors of vegetables:
leafy greens, yellow veggies (yams, squash, carrot, sweet potatoes,
raw red peppers, purple onions, avocado, mushrooms).
Deep-water fish 1 time or more per week (in order of highest
content of beneficial EPA OMEGA-3 Fish oil): Mackerel, Herring,
Bluefish, Salmon, Tuna, Cod, Shrimp, Flounder, Haddock, Swordfish.
Seaweed. Use deep sea fish oil for supplemental essential fatty
acids.
Other good food: Nonfat yogurt (alta-dena is real creamy), legumes,
wheat germ, high fiber cereal, tofu, miso soup, oatmeal, sprouts,
organic produce, organic soy milk, organic fruits and vegetables.
Meat-eaters: eat organic, hormone-free lean beef from Mrs. Gooch's
or her organic, hormone-free chicken. Try kosher. Remove skin
from free-range, organic chicken. Use consciously raised &
handled meat. Red wine is good with meats. (Just 1 glass.) Red
has 20-200 times the anti-oxidant power of white wine. Non-drinkers
get their OPC by supplement (see above). Pray over your food
before eating & while cooking. Everyone should pray over
their meals especially if eating meat, pray over your meals.
Kosher meat has the advantage of rabbinic supervision over the
process of sacraficing the animals, including compassionate handling,
prayer, and inspection of the meat and handling process.
Water. Only quality bottled water, never tap, at least 8 glasses
of water per day (juice counts). Vary brands. Arrowhead, Canadian,
Evian, Calistoga, Bourassa, Vittel. Blue plastic leeches its
flavor so use glass best, or second best clear plastic. Some
specialists recommend home distilling (may imbalance trace and
macro minerals if not supplemented adequately) , or filtration
(combine reverse osmosis which wastes lots of water, and/or carbon
granules: which must be replaced on schedule or they can get
moldy) Best bet seems to be call "Beverage Warehouse"
for free delivery on orders of bottled water over $100. Brings
price to about $0.50 per 1.5 liter bottle on some popular springwater
brands. Store in cool place with no sunlight.
Try mint tea. Try Green tea (Asian). Try American Ginseng tea.
Eliminate Coffee/caffeine addiction.
No No's
*
* Ultimately no caffeine or chocolate. Add milk to coffee in
the mean time to avoid leaching calcium & de-acidify coffee.
No colas & soda pops. No "diet" sodas. No coffee
(sorry, no decaf either). Interesting paradox: a cup of well-brewed
fresh coffee may have the anti-oxidant power of three whole oranges.
(UC Davis research). No artificial sweeteners, colors, flavors,
etc.
Some artificial preservatives may actually act as antioxidants
in the body, but their use is experimental in humans. Your call.
Read Life Extension & Life Extension Companion by Pearson
& Shaw. I say use natural preservatives.
Sorry: no barbecue. No smoked meats (no bacon, most cold cuts).
This also means be sure to have high blood levels of antioxidants
when you choose to break the rule and indulge in these foods.(endnote
5)
Men take no iron by way of supplement (unless doc says to). Women
use chelated not elemental iron supplement, as part of a balanced
mineral supplement.
No "base metal" piercing, especially in mouth. Holistic
dentistry. Consider Cancer information in the book "Cure
to All Cancers" at Bodhi Tree.
- - - - - - - - - - No smoking of anything. Smoking is the #1
preventable cause of death. Tobacco smokers decrease smoking
gradually, start by limiting smoke then only 1 after each meal.
Then drop the 1. Use White Flower Smoking Cure with Visualization
Training. Talk to Stewart. Herb smokers shift to herb cookies
immediately instead of smoke. Cookies are much easier to quit
and/or put into moderation than smoke. (endnote 6)
- - - - - - - - - - AIR CLEANERS. Ionizers, forced air filters,
HEPA. Try BIONAIRE. Also, leave window open all the time, esp.
at night, even in winter. No heaters on at night in house. Never
use propane heaters. Vent to outdoors or close doors to kitchen,
water heater, and heater to contain un-vented gas combustion
fumes. Buy pilot-less equipment.
No petroleum distillate cleaners in the home or office. Includes
most commercial polishes and dust sprays. Buy natural alternatives.
Toiletries
* No perfume in any hygiene products. No perfume
in toilet paper. Toothpaste without fluoride. No fluoride mouthwash.
Try Toms of Maine, avail. at Natural Foods, Trader Joe's. Try
Peelu tooth powder. Use baking soda. Get professional advise
about soda/peroxide. This must be done with dentist's permission
& guidance so as not to burn the gums with peroxide in improper
application.
Try natural essential oils for scents instead of commercial perfumes.
No aluminum pans, no food in aluminum foil, no aluminum salts
in anti-perspirants, no aluminum soda cans. Has been linked to
Alzheimer's disease. No "natural crystal" rock deodorant:
contains aluminum. Buy natural alternative. Try Borlind BODY
LIND with no Aluminum and no Propyl Alcohols --yet it works!
(its about $20 per bottle).
Don't use "antiperspirant" which blocks the function
of the glands. Instead you may use deodorant. Deodorant is a
bugaboo issue: most either contain artificial and possibly poisonous
chemicals, even the "natural" ones use propylene glycol,
etc.
In the US, the cultural mindset seems to reject the natural smell
of a clean human being, complete with its pheromones, and instead
endorses using sex gland secretions from animals in most perfumes.
Some yoga practitioners who have had especially long practice
and real detoxification seem to have a better natural perfume
by just being clean than any product. Investigate this issue
and report back if you dare!!!
No heavy metals or anything else you wouldn't eat in makeup.
Use Aveda. "Hypo-allergenic" is not good enough; label
must list no artificial substances or substances you don't understand.
How about no makeup? No hairspray or other aerosols.
No nail polish. Painting nails means consuming acetone and other
poison solvents by absorption and by their fumes every week for
decades. This is very toxic. Also ruins the nails. Make the choice
now to eliminate such chemicals from your routine.
Exercise: 40-75 minutes per day of any type, especially YOGA
with proper breathing plus meditation and visualization.
Fasting: Juice fast ; master cleanser is 8 oz water with juice
of 1/2 lemon, Tablespoon of Maple syrup and dash of cayenne pepper;
get details from Bodhi Tree, your health care practitioner and/or
yoga teacher--check with doc. Follow instructions exactly. Start
with 1/2 day fast. Seasonal tonic.
Body work. Massage self and others. Stimulate soles of feet with
stiff brush every day in shower.(endnote 7)
Positive mental attitude. Meditation. Laughter (endnote 8). Prayer.
Visualization: use 3-lights, Red & White light Tibetan visualizations:
see Stewart. Gentleness.
--------------------------------- BY POPULAR DEMAND: MY ATTEMPT
AT SUMMARIZING THE ZONE principles of the "zone"; better
yet read the book by Barry Sears, PhD
* 1. each and every meal and snack must be balanced
so that the calories are 1/3 each: protein, fat, carbohydrates.
Otherwise you are "out of the zone" and you are either
in carbohydrate or caffeine yo-yo (first an up feeling from the
insulin release followed by a "crash" a couple hours
later) or in hyper-protein sluggishness. Stay in the zone by
balancing calories from the three macronutrient groups (protein
carb & fat). When in the zone the body has an unlimited source
of energy: ie you can burn body fat but only in the zone.
* 2. use the nutrition labels to check the ratio of fat, carb,
protein. Rule of thumb is protein the size of your hand (ie one
chicken breast with no skin) and two hands of carbs (ie small
serving of pasta and small salad with olive oil dressing)
* 3. really rough rule of thumb is adults need 56 grams of protein
(you need to know this because the nutrition labels will list
protein grams but not percentages. convert the grams to percent
by using the 56 gram/day rule of thumb or better yet get measured
and follow the charts in the zone book)
* 4. good fats are olive oil, avocado, fish oils, almonds, twin
lab emulsified cod liver oil orange flavor. worst fats are red
meat, organ meat, egg yolk, hydrogenated oils, margarine.
* 5. good carbohydrates have high food value of fiber, vitamins
& minerals (ie., vegetables & fruits) worst carbohydrates
are breads, pastas, rice, rice cakes, potatoes, sugary beverages.
The body has an unlimited ability to convert extra carbs into
body fat.
* 6. good proteins are nonfat yogurt, egg white only, tofu, nonfat
cottage cheese, chicken breast with skin removed prior to eating,
sliced deli turkey. worst proteins are red meat, egg yolk.
* 7. The zone is more about balancing your hormones than anything
else. The fat burning and health optimizing reported is a side
effect of balance.
* THE ZONE is a registered trademark of Barry Sears.
* ---------------------------------------------------------------------------------------------------------------------
This flyer was prepared by Stewart Richlin proprietor and principal
instructor at Yoga on Melrose? and is copyrighted.
* The information is based on 20-plus years of experience and
personal research, reading, and experimentation. Many sources
are listed. If you need any further info, just ask.
* NON ZONE FOODS and their REMEDIES
* non-zone food (not necessarily recommended but for illustration)
remedy
* apple ---------- eat with low-fat cheese, or better: eat with
non-fat yogurt plus a few almonds
pasta w/vegetables & parmesan------ eat smaller portion;
eat with a chicken breast
Burger King cheeseburger----- eat open-face (omit 1 bread portion)
chicken breast w/no skin------ add salad with olive oil dressing,
add wheat roll or serving of broccoli
coffee (count as carbohydrate) ---------- not on empty stomach,
but after protein, fat
pizza --------- eat crust & cheese& toppings (low fat
mozzarella, veggies, meat) throw out 75% of the bread; eat only1-2
healthy slices, have a salad w olive oil dressing
steak & potato & salad------ trim excess fat from steak,
reduce steak to size of your hand (ie like one chicken breast).
Eat 1/2 potato, with non-fat sour cream & chives. have salad
with olive oil dressing make sure to have your anti-oxidant mix
with this meal; switch to chicken or fish instead of red meat
Carb rich food -------- reduce portion; balance with serving
of non- fat yogurt, good fat as needed
General ZONE tips:
smaller portions;
balance carb/protein/fat;
replace animal fat with olive oil/avocado/almonds(mono-unsaturated
fat)/fish oil;
don't wait till "hungry" to eat; eat 3 meals &
2 snacks all in the zone;
you need to eat fat to burn fat.
Try it and with the yoga and report back!
Once you experience the pattern of these principles it is second
nature to balance every meal and snack.
ENDNOTES:
1 A medium potency blend of vitamins & minerals rich in anti-oxidants.
Please have your physician examine the label to verify that this
mix is appropriate for you. Newest info is that men need no supplemental
iron, women check with doc. Get at Mrs. Gooch.
2 Has anti-tumor properties, strengthens immune system. Rich
in sulfur-containing amino acids. Still, eat real garlic, too.
3 A blend of herbs, nuts and fruits; tablets and spoonable honey
nectar.
4 Purchase small sized glass bottles to avoid rancid oil. Refrigerate.
Discard one month after opening.
5 Both are high in nitrates; note however that adequate vitamin
c may block the uptake of nitrosamines (the metabolite of nitrates
which causes illness).
6 See Dr. Andrew Weil's Chocolate to Morphine re: advantages
of eating rather than smoking herbs.
7 Brush entire surface of bottom of each foot back and forth
seven times. Stimulates, balances energies.
8 A good laugh is worth approx. $5,000 worth of Interferon/Interleuken.
See Dr. Deepok Chopra's Timeless Body/Ageless Mind.
©2000 yoga on melrose all rights reserved
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