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The Basic Diet:
The decision to get rid of chronic health problems, prevent disease and improve the quality of your life begins with fundamental improvements in your diet and other aspects of your lifestyle. A proper diet provides your body with the raw materials (vitamins, minerals and phytochemicals) to begin to detoxify and heal itself. This is the foundation of your nutritional program.
This is an important first step on the road to health. Following these dietary guidelines will make the other aspects of your nutritional program much more effective. This is not am all-or-none proposition. Some people are able to strictly follow the guidelines and others will slowly change their habits. If you are not yet able to follow this plan perfectly, the important thing is to keep improving, set goals for compliance and persist in improving your health.
1. Drink at least eight 8oz glasses of water each day: (adults): You need water to keep your cells hydrated and protected, to eliminate waste and ensure the health of your mucus membranes. Adequate hydration will improve a number of health problems including sinusitis, constipation, inflammation, allergies, fatigue, joint pain, headaches and many other afflictions.
Your body cannot adequately eliminate waste products without enough water. If toxic chemicals or heavy metal poisoning is at the root of your health problems you will have a much easier time getting better when you are properly hydrated.
Of course there is controversy about which kind of water is best. Tap water can be a source of chemicals like fluorine, chlorine and even lead. Filtered or bottled water is usually best. Many prefer distilled water. Drinking tap water is much better for you than allowing yourself to become dehydrated; so don't worry so much about water quality that it keeps you from drinking enough.
2. Eat plenty of vegetables: Plenty means that at least half of the food you eat (by volume). Vegetables are very high in fibre, vitamin C, folic acid and minerals. They provide you with many health benefits:
3. Avoid deep fried food, partially hydrogenated oil and hydrogenated oil: As time passes, we keep finding out more and more bad things about hydrogenated oil and fried foods. Hydrogenation is the food industry´s way of turning liquid oil into a solid fat. This gives packaged foods a longer shelf life than if they were made with natural oils. Hydrogenation produces trans fats, which have been linked to a number of health problems such as:
4. Avoid refined sugar: The average American eats 120 pounds of refined sugar per year. Compare that to seven pounds per year consumed in England in 1750. Refined sugar increases insulin and adrenal hormone production and can cause the following health problems:
5. Avoid refined carbohydrates: The average American gets 50% of his or her calories from refined carbohydrates. Refined carbohydrates are grains that have had the fibre, Vitamin E, B vitamins, bran and germ removed. In other words, the nutrients have been removed and you are left with the starch.
Refined carbohydrates fill you up, but with a lack of vitamins and minerals. This stresses your digestive system and your endocrine system. Eating those uses up precious vitamins and minerals.
Often people eat refined carbohydrates because they are low in fat and mistakenly think that because they are "complex carbohydrates" that they are actually good for you. They create all of the same health problems created by refined sugar.
Refined carbohydrates include white bread, white rice, and pasta that´s not labelled "whole grain". Read the labels on bread. Brown-coloured bread labelled "wheat bread" isn´t usually whole wheat. If the label says "enriched, white flour" on it, you´re not getting a whole grain. Use brown rice instead of white rice.
6. Avoid chemical additives: Avoid processed foods and chemicals. The average American consumes 10 pounds of chemical additives every year. This has had a devastating effect on our health. The FDA tests single additives, but no one has any idea what combinations of additives do to us. Here are some chemicals that you may find in your packaged food:
7. Eat slowly, chew your food thoroughly: Ideally, chew your food until it is liquid. You will be satisfied with less food and you will have better digestion. Your saliva has enzymes that facilitate digestion. Also, it is easier to digest small particles than large ones. Most people eat too fast. Not chewing well stresses your digestive system and can lead to poor absorption of nutrients; digestive problems like gas and bloating ad promote the growth of harmful bacteria in the digestive tract.
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I have been a patient of Dr. Pisarek for a few years now. Every morning I have to say "thank you Dr. P.!". Your care and your treatment renew my energy... no more pains in my lower back, knee and foot. With your help I lost 20 pounds and I am keeping it off. I am really grateful to you and your wife Hilda for taking care of me. My retirement got a new meaning, thanks to you.