NUTRITION CORNER

These diets and food supplements I am taking it daily for years and recommending for my patients.

From the desk of Doctor Boonkham

“A RESTRICTED BALANCED DIET IS THE BEST KNOWN METHOD OF ANTI-AGING ”

Daily Nutritional food supplements for adults

1.Multivitamins with Minerals (One Source brand from Wal-Mart)

One tablet once daily

2.Vitamin C 500mg one tablet daily

3. Vitamin E (natural) 400 I.U. one capsule daily

4. Calcium 500mg with vitamin D 200 with magnesium 250 mg.

One tablet two to three times daily

5.Metamucil one tablespoon with a glass of water

Half and hour before meal three times a day

6. Fish oil or Flaxseed oil (Omega3 fatty acid)

One gm capsule two to three capsules three times a day

CBMD ANTIAGING DIET PROGRAM

Calories
Protein
Carb.
Fat
Fiber
Calcium
Potassium
Cholesterol
Vitamin D

gm
gm
gm
gm
mg
mg
mg
iu

BREAKFAST

MILK(8 oz)
110
3
14
5
0
200
110
0
100

COCONUT MILK(1/3 CUP)
150
2
2
14

WHEY PROTEIN(1sc)
120
20

METAMUCIL(1TBS)
75
0
21
0
9
18
0
0
0

EGG

80
6
1
6
0
28
65
212

BANANA

105
1
17
1
4
10
451

Blueberry(1/4cup)
20
0.25
5
0.25

30
0
0

Flaxseed(1TSP)
60
2.5
3.5
4
2.5
30
0
0

total 570Cal.
.

SNACK BEFORE LUNCH

METAMUCIL(1TBS)
75
0
21
0
9
18
0
0
0

WHEY PROTEIN(1sc)
120
20

Orange

100
2
24
0
7
111
311
0

LUNCH

Try to eat as a main meal

SNACK BEFORE DINNER

METAMUCIL(1TBS)
75
0
21
0
9
18
0
0
0

WHEY PROTEIN(1sc)
120
20

Apple

110
0.5
30
0
5
13
227
0
0

DINNER

Try to eat the sensible light dinner(before 6 PM

TOTAL

1170
75.25
157.5
16.25
45.5
446
1194
212
100

(without lunch& dinner)

FOOD RATIO

PROTEIN: CARBOHYDRATE: FAT= 40:40:20 OR 30;50:20

FAT RATIO

SAT.FAT: POLYSAT(6 &3):MONO SAT= ONE THIRD EACH

THE ANTI-AGING WEIGHT REDUCTION PROGRAM

“T "The doctor of the future will give no medicine, but will interest his patients in the care of the human frame, in diet and in the cause and prevention of disease.”

Thomas A. Edison

“You are what you eat, so let food be your medicine”

-H Hippocrates

1.Know your BMI (body mass index) and body fat percentages. We will check this for you. (Ideal BMI is 22 and fat content is 23% for men and 27% for women)

2.Set a goal for the number pounds per week you want to loose. I recommend 1 pound per week and 5 to 10% reduction from your present weight.

3.Be aware of the amount of calories you eat. I recommend 1,200 calories per day for women and 1,500 calories per day for men.

4.Try to avoid sugar or artificial sweeteners as much as possible because they stimulate sweet receptors in the mouth, which will trigger early release of insulin. Insulin will make

you hungrier.

5. Eat three meals per day. Do not skip meals. Preferable snack between meals include fruits or complex carbohydrates.

6 6. Always eat a small portion of PROTEIN of any sources with meals and snacks to minimize excessive high and low blood sugar.

7 7. 30 % of total calories intake can be from fat but it must be the right kind of fat. The ratio of fat is very important the right ratio should be as follow SATURATED FAT 33% POLYUNSATURATED FAT 33 % MONOUNSATURATED FAT 33%. Avoid that high in TRANS-FATTY ACIDS margarine and vegetable oil such as CORN OIL Use only OLIVE OIL or coconut oil for cooking. Fat delays the absorption of sugar so it will reduce your hunger pains later on.

8. Do not let yourself get too hungry.Eat more small quantities frequently especially fruits such as apple orange or banana.

9.Try to make lunch your main meal and do not eat dinner after 6 PM. If you get hungry later on, snack on fruits or low calories yogurt or milk mixed with whey protein..

10. Total your intake of fiber from foods. 30 grams per day high fiber diet will automatically reduce your risk of cancer and cardiovascular disease,diabetes and obesity. If you do not get enough fiber, add Psyllium or Metamucil (1 tablespoon with 8 oz. Water) before your meal (you may add one scoop of whey protein powder) This will reduce your appetite and you will eat less.

1 11. Exercise regularly. Fast walking for about 30 minutes a day or minimum of 150 minutes per week should be adequate. Weight lifting and stretching exercise can also be very helpful.

1 12. If you fail to loose any more weight in one month without gaining weight back. You may continue eating the same food but always leave one-forth of food you eat left on the plate.

Note: Make sure you take nutritional food supplements, minerals and vitamins as directed.

13. If you do not loose any weight and still are hungry a lot, you may need some help.

T The following method is the cheapest way to loose weight (I have been doing this for more than 20 years):

Breakfast: 1 scoop of Whey Protein or LOW CARB Slimfast with one glass of low fat milk, plus one scoop of plain Metamucil and a banana.

Snack before lunch: One banana and one scoop or one pack of sugar free Metamucil with one scoop of whey protein with a glass of water. This will help reduce your hunger prior to lunch.

Lunch meal: You can eat as much you like (even the all-you-can-eat lunch buffet). Treat lunch as the main meal.

Snack: One scoop of Metamucil with one scoop of whey protein and a glass of water before you go home from work with or without one apple.

Dinner: Eat a sensible diet before 6 PM. You can have a glass of wine with your meal (it can reduce stroke and heart attack.)