OPTIMAL NUTRITION
CARL IVEY, MD
  Campbell River BC, Canada

Keys to Healthy Nutrition
for You and Your Kids!

1. Become aware of what Hippocrates, the father of modern Western medicine, said over 2,000 years ago, “Let medicine be thy food, and let food be thy medicine.”

2. Become aware of the scientific evidence, which clearly shows that we can eat ourselves into illness or eat ourselves into health.
Copyright © 2006, Carl Ivey, MD, All Rights Reserved.
3. Become aware that the chemical altering, refining and processing of much of our food supply over the past 50-75 years, along with environmental pollution, widespread depletion of soil nutrients and minerals, lack of exercise and excessive stress, are major causes of the epidemic of chronic disease facing our society today.

4. Become aware that the excessive intake of unhealthy, nutrient deficient foods and the inadequate intake of healthy, nutrient rich foods, are creating inflammation inthe body which in turn is triggering the epidemic of heart disease, hypertension, strokes, cancer, child and adult obesity, diabetes, rheumatoid arthritis and asthma.

5. Become aware that processed foods, refined vegetable oils, sugary cereals, refined grains, white flour, soda pop, excess saturated animal fats, trans fats and most fast foods promote inflammation, have low nutritional value and increase the risk of many diseases.

6. Become aware that fruits and vegetables (of all different colors), whole grains, beans, complex carbohydrates, raw nuts and seeds, omega-3 fish oils, salmon, sardines, olive oil and flax seed have high nutritional value, oppose inflammation and promote health and vitality. Refined sugar promotes inflammation whereas Stevia, a natural sweetner derived from plants, does not.

7. Become aware of the critical role of a healthy diet with adequate essential fatty acids during pregnancy, the first 3 years of a child’s life and throughout life. Inadequate amounts of essential fatty acids, particularly omega-3 fatty acids, are associated with ADD, ADHD, learning disabilities, behavior problems, violence, depression and autism. Omega-3 and omega-6 fatty acids are called essential since they cannot be manufactured by our bodies but must be obtained from our food.

8. Become aware of the term dysbiosis, a condition in which there is widespread inflammation of the intestinal lining or mucosa. The cause is related to the overgrowth of bad bacteria and yeast combined with too few beneficial, good bacteria. Integrate a probiotic product into your supplement regime that contains millions of live, beneficial bacteria, which promotes improved intestinal function, digestion, nutrient absorption and healthy immunity. A healthy intestine is essential for optimal brain function, heart health and overall good health.

9. Become aware that the latest recommendation for optimal health and disease prevention is to eat 5-9 servings of raw, uncooked fruits and vegetables daily and of a number of products on the market containing freeze-dried fruits and vegetables in capsules. Capsule products are not a substitute for a plate full of colorful fruits and vegetables but can serve as an insurance policy to ensure adequate intake of plant-based vitamins, minerals, antioxidants, phytochemicals ("phyto" is Greek word for "plant"), enzymes and fiber.

10. Become aware of the superfoods – beans, blueberries, broccoli, oats, oranges, pumpkin, wild salmon, soy, spinach, tea, tomatoes, turkey (skinless breast), walnuts, and yogurt.

11. Become aware of what David Katz, M.D., of Yale University Medical Center, meant when he wrote in the March 10, 2004 issue of The Wall Street Journal, “Children are more harmed by poor diet than by exposure to alcohol, drugs and tobacco combined.”

THE BOTTOM LINE 

In summary, we need to reduce or avoid altogether foods which promote inflammation and have little to no real nutritional value such as trans-fats, partially hydrogenated fats, refined sugar, soda pop, artificial sweetners and processed meats. The connection between the over-consumption of refined sugar and many chronic diseases is so clear that many researchers describe the typical North American diet as a "sugar suicide program." Research published in the journal Depression and Anxiety (2002) showed a clear connection between higher rates of sugar consumption and higher rates of depression among nations. In Japan, where rates of depression are much lower than North America, the annual consumption of sugar and sweeteners is less than half that of the United States and Canada.

We need to eat more whole grain cereals, high fiber foods, (organic foods whenever possible), beans, raw nuts, seeds, omega-3 oils (found in flax oil, sardines and wild salmon), uncooked omega-6 oils (found in raw nuts and seeds), and as wide a variety as possible of fresh, organically grown and pesticide-free, raw fruits and vegetables. For those who dislike fish or are allergic to fish, the essential omega-3 and omega-6 oils can be obtained in a supplement such as "Essential Balance", manufactured by "Omega Nutrition".  Two high quality fish oil supplements containing omega-3 essential oils and routinely checked to be free of mercury and other contaminants are "Nutra-Sea" and "Nordic Naturals."


Additional Health-Related Information

1) The Institute for Functional Medicine 1-800-228-0622

2)  Vitamin D Council - latest Vitamin D Research

3) Life Extension Foundation Homocysteine, B-Complex Nutrients (including Vitamin B6, B12 and Folic Acid), CRP Levels, and Heart Disease Risk, Coenzyme Q-10

4) Cow’s Milk

5) Bio-K+ Plus® 1-800-593-2465

6) Juice Plus+® 250-923-7701

7) Coronary Health Improvement Project (CHIP) for Persons with Heart, Overweight, Cholesterol Problems 1-250-923-2383


Recommended Reading
(*Must Read)

1.   “The Brain Diet” – Alan Logan, M.D*

2.   “The A.D.D. Nutrition Solution” – Marcia Zimmerman, C.N.

3.   “Superfoods/Healthstyle” – Steven Pratt, M.D.

4.  “Foods that Fight Cancer” – Richard Beliveau, Ph.D.*

5.  “The China Study” – T. Colin Campbell, Ph.D.

6.  “Superfoods/Fourteen Foods That Will Change Your Life” - Steven Pratt, M.D. and Kathy Matthews*

7.  “The 20-Day Rejuvenation Diet Program” – Jeffrey Bland, Ph.D.

8.  “Inflammation Nation” – Floyd Chilton, Ph.D.

9.  “Fast Food Nation” – Eric Schlosser

10. “From Here to Longevity” – Mitra Ray, Ph.D. *

11. “Uncooking With Rawrose - Your Guide to Raw Foods” – Rose Vasile *

250-923-7701
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