NUTRITION MANUAL
by Dr. David Kamnitzer

Dedication:

For all those sincerely seeking greater health, balance
and harmony with all their relations, including
Mother Earth.

1. Too much refined carbohydrates
2. Too little high-quality water
3. Eating partially hydrogenated oils
4. Relying on poor topsoil as a mineral source
5. Relying on artificial sweeteners and soft drinks as beverages
6. Lack of non-starchy vegetables
7. Over-reliance on caffeine
8. Lack of fiber
9. Eating too small a variety of foods over and over, leading to food sensitivities
10. Over-eating at night
11. Going too long between meals
12. Under or over-eating in general
13. Lack of high-quality protein throughout the day
14. Eating as an attempt to deal with negative emotions

Introduction

I wish we could just start at the beginning. It would be so much easier. But we can't. The area of nutrition is so shrouded in deception, confusion, half-truths, and emotional baggage, that any attempt to bring clarity to the subject requires that we take several steps back as we begin our exploration.

For years, we were a people in denial. Doctors told us that it didn't matter what we ate; that nutrition didn't have anything to do with our health problems — and most of us believed them. We wanted to. It was convenient. Entire industries depended on and were sustained by our denial. Then, when the evidence that nutrition played a vital role in our well-being became undeniable, powerful forces attempted to tell us what we should eat. Most of this information is not grounded in an honest understanding of human beings and their biochemistry. Greed, materialism, and a limited scientific paradigm skewed the entire conversation.

We, as a society, are paying dearly for the road we have traveled. Even the medical profession now admits that most cancers, Type II diabetes, and cardiovascular disease is often diet-related. Billions of healthcare dollars are spent each year, primarily on last-ditch efforts to eke out a few more months or years of life for the millions who suffer from such chronic degenerative diseases. Americans are getting sicker and fatter at an alarming rate, and throwing more money at the problem is not getting to a solution.

The answer to our current health challenges lies primarily in a new awareness of and responsibility for the choices we make individually and collectively in what I call the Six Essentials. The six essentials are how we

Eat, Drink, Exercise, Rest, Breathe, and Think

Based on the choices we make in the Six Essentials, our subconscious mind and body respond according to plan. The purpose of the plan is to help us survive right now. Once we make our choices, the "game" is over. You can't go around hating people and then control the type of hormones your body makes. You can't drink 64 ounces of Coke and then try to control how much insulin your body is going to secrete into your bloodstream. Once you put the nickel in the juke-box and press A-7, the same record will play every time! That's just the way it is! What buttons are we pressing on our "jukebox" on a daily basis?

The good news is that the body is very resilient and has amazing healing power. We just need to learn to cooperate with the way we were designed.

This manual will focus on two of the Six Essentials: How we Eat and Drink.

Human Beings as Open Systems

One of the distinguishing characteristics of living beings (including humans) is that they are constantly exchanging energy and information with their environment. With every breath we take and thought we think, this mysterious exchange continues. Nutrition can be viewed as an expression of our relationship with Mother Earth, the elements, and the Kingdoms of Nature. Plants take up nutrients from the soil. We either eat the plant, or we eat animals who have eaten the plant, or we eat animals that have eaten other animals that have eaten plant, etc.

We drink water that originally began as rain, and became part of the oceans, lakes, and icebergs. Detailed studies of water molecules demonstrate that as the water is assimilated by the soil, then plants, animals, and humans, it undergoes subtle, yet important transformations. Even boiling water alters the energetics and structure of the water molecule!

Viewed from such a perspective, the awareness and balance with which we eat and drink take on far greater significance than most of us realize. Proper nutrition helps to anchor a balanced connection with the physical plane of existence so that the "Fullness" of our Being can express in a more complete, healthy, and joyous way here and now.

Eating as Ritual

Mealtime can be much more that just getting the protein, fats, carbohydrates, water, fiber, vitamins, and minerals that we need. Mealtime can be an important and enjoyable ritual for connecting more fully with Life, and with family and friends. The old phrase, "Breaking bread together" speaks powerfully to the importance of the role of mealtime as ritual.

Man attempts to bring order to a potentially chaotic existence in many ways. We seek order in time (rhythm) as well as space. Mealtimes can be an important way to establish important health-promoting rhythms in our life. My clinical experience shows me over and over again that people who eat at chaotic schedules also think chaotically, and generally have disordered lives. The opposite is also true. Regular mealtimes can be a very stabilizing influence in our lives, especially if these times are approached with a sense of sacredness and appreciation.

The "Biggies" (Our most critical dietary mistakes)

In no particular order, these are the biggest dietary mistakes I see most Americans making on a consistent basis:

1. Too much refined carbohydrates
2. Too little high-quality water
3. Eating partially hydrogenated oils
4. Relying on poor topsoil as a mineral source
5. Relying on artificial sweeteners and soft drinks as beverages
6. Lack of non-starchy vegetables
7. Over-reliance on caffeine
8. Lack of fiber
9. Eating too small a variety of foods over and over, leading to food sensitivities
10. Overeating at night
11. Going too long between meals
12. Under or overeating in general
13. Lack of high-quality protein throughout the day
14. Eating as an attempt to deal with negative emotions

Now, let's go over each of these areas in a little more detail, and look at some helpful ideas.

1. Too Much Refined carbohydrates. A major health problem. Consumption of white sugar, white flour, and high fructose corn syrup has reached all-time highs. These chemicals (which never appear in nature in these isolated forms) have several major problems. First, they lack the fiber, vitamins, and minerals needed to process them, leading to nutrient depletion. Second, they cause rapid severe swings in blood sugar. This can lead to unclear thinking, unstable emotions, weight gain, and pancreatic, adrenal, and liver stress. Third, all these molecules have an affinity for circulating plasma proteins leading to a phenomenon called glycation which has been implicated as a major cause of cardiovascular problems. In fact, one of these glycated molecules, glycosylated hemoglobin, is one of the benchmark medical tests for diabetes.

Suggestions: Use the herb Stevia or a product called Succanat (natural sugar cane). Raw honey is well-tolerated by many people. Have your adrenal glands evaluated with a special salivary test. Adrenal exhaustion is associated with low blood sugar which can lead to sugar cravings. Special adrenal supplementation can help. The amino acid L-Glutamine is an alternate fuel for the brain that can provide help with cravings. Begin substituting whole and sprouted grains for refined carbs whenever possible. Make sure you have a small amount of olive oil or two or three almonds or some freshly ground flax seed with meals. The good oils will stabilize your blood sugar and give you a feeling of fullness. Have some high quality protein with every meal. This will lead to the secretion of a pancreatic hormone glucagon, which will counteract insulin, helping keep your blood sugar more stable and prevention fat accumulation. Begin moving away from the soft drinks into more high quality water.

Stay away from the middle aisles in the supermarket. These canned and packaged foods are almost always high in refined carbohydrates, ESPECIALLY the ones that say "Fat Free"!

2. Too little high-quality water. Americans are chronically dehydrated. Our thirst mechanisms are out of whack because we associate beverages with various tastes; we confuse our desire for a particular taste with the need to drink. Chronic dehydration is stressful to the brain and kidneys in particular. Histamine release increases as the body attempts to conserve water, leading to increased allergic-type symptoms. Back pain can increase due to shrinkage in the height of the vertebral discs.

Suggestions: Buy an Adya Water System. This non-electrical system removes impurities, adds 40 trace minerals in an easily assimilated ionic form, and super-oxygenates the water all at the same time (visit www.adyawater.com). Buy a container so you can have water with you. Drinking water is a habit, and it is much easier to get in the habit if you have the water with you! I don't recommend drinking more than 4-6 ounces with a meal, because we don't want to dilute the digestive enzymes. Drink most of your water away from meals, ideally about 4-8 ounces per hour, depending on your size. A good rule of thumb is one ounce of water per day for every two pounds of body weight. Build up to this level gradually, so your bladder will have time to accommodate.

Most people have no idea they are chronically dehydrated. You'll feel the difference if you give it a try.

3. Eating partially hydrogenated oils. If you consume margarine, vegetable shortening, or packaged foods (including most store-bought cookies, crackers, and chips), you are consuming these dangerous oils. These are vegetable oils that have been altered to be more stable at room temperature. In the process, slight chemical changes occur that can wreak havoc on the body, interfering with the normal metabolism of necessary fats and oils, as well as causing tissue damage to many areas, including the arterial walls.

Suggestions: Switch to small amounts of butter. Use olive oil, nuts and seeds. Read the labels! You'll be in for "label shock" — especially in those middle aisles.

A suggestion for the kitchen: Mix one stick of room temperature butter with 4 Ounces of organic flax seed oil. Put into covered container and refrigerate. Consume within three weeks. Use instead of margarine.

4. Relying on poor topsoil as a mineral source. Most of our topsoil is dangerously depleted of minerals. There are over 100 minerals naturally occurring in the soil. Due to lack of crop rotation, and our petrochemically-based farming practices, there simply is not the mineral content in our food that humans need to thrive. Even organically-grown food is no guarantee of mineral content. Most humans simply cannot manufacture minerals that are not in the food supply. Minerals are needed as co-factors in countless chemical processes within our bodies. For example, insulin cannot work without chromium or zinc.

Suggestions: Use Roxtract Water and supplement with whole food concentrates (email me for information about these at david.kamnitzer@gmail.com) and mineral-rich herbs from the Amazon Rain Forest (visit www.rshealth.amazonherb.net). Avoid high-dosage multi-vitamins on a long-term basis, as these deplete your mineral supply over time.

5. Relying on artificial sweetners and soft drinks as beverages. When I was a child, the soft drink section of the supermarket was only about eight or ten feet wide. Now, it takes up an entire aisle. Many of these are "diet" drinks. I know several people who just "have to" have six or more diet soft drinks every day. I've had patients who couldn't lose weight until they stopped consuming aspartame! Thousands of people report allergic reactions to this powerful substance. Regular soft drinks are extremely high in sugar. Colas contain phosphoric acid, which depletes many important minerals, including calcium, magnesium, and potassium. Even over-consumption of fruit juices can become a problem due to blood sugar stress.

Water needs to become our main beverage if we are to realize optimal health.

Suggestions: Buy a "water bottle" so you always have water with you. Add some freshly squeezed lemon juice to the water if you desire. If you drink caffeinated soft drinks, see the suggestions in item 7. Take all the money you are currently putting into soft drinks and funnel it into a special fund for investing or a special trip, etc. Very motivating! This is a key area for weight loss, as well as health in general.

6. Lack of non-starchy vegetables. These vegetables are a great source of fiber, vitamins, and many minerals. They are mostly low in calories and carbohydrates, and are a vital component of all valid weight management systems. Americans rely on iceberg lettuce too much. This lettuce is low in the vitamins and minerals we need. Lightly steamed and stir-fried vegetables seem to be easiest for many people to handle. If your digestion is strong, you can probably handle raw salads as well.

Suggestions: If your digestion is weak, consider enzyme supplementation and making a salad dressing with extra virgin olive oil and non-distilled apple cider vinegar. Many of my patients like to put a product called Bragg's Liquid Aminos on their cooked vegetables, providing some extra protein and a salty taste. Try to eat vegetables of different color. Each color represents a different energy and frequency that out body can use. These foods are very versatile, combining well with both proteins and starches.

7. Over-reliance on caffeine. Americans love their coffee, colas and chocolates! They all contain caffeine, a drug-like compound that causes a rapid increase in your blood sugar levels, as well as stimulating the part of your nervous system that makes you feel more alert and aroused. Unfortunately, a dependency is often created, many glands and organs are overworked in the process, fat storage can increase, and many vitamins and minerals can be depleted. Fortunately, many other way exist to increase your energy naturally.

Suggestions: Have your adrenal glands functionally evaluated (I can help you with this). Once we know what stage of adrenal stress you are under, we can supplement appropriately. Start your day with a substantial breakfast that has a major protein component. This will keep your blood sugar stable, preventing the dips that trigger the need for coffee and sugar. A good safe herb most people can take without a professional evaluation is Siberian Ginseng (formal name: Eleutherrox). I suggest 25 drops of the liquid extract in some warm water three times per day, away from food. This will help naturally strengthen your adrenal glands and give you a lift. Also consider the amino acid L-Glutamine to keep a steady fuel supply to the brain without swinging your blood sugar levels.

8. Lack of Fiber. Fiber is a complex plant carbohydrate that humans cannot digest. Insoluble fiber is important for roughage to keep our bowels moving, to give us a feeling of fullness, and to regulate blood sugar. Soluble fiber is important in binding toxins and fatty molecules. This helps our liver and keeps our cholesterol levels in the right place.

Suggestions: Slowly increase your consumption of vegetables, fruits, whole grains, nuts, and seeds (Be careful of too much raw foods if you have a history of intestinal inflammation). Decrease your consumption of white sugar and white flour products. Consider a well-balanced fiber supplement as well such as Fiberzon Powder from the wonderfully globally-conscious Amazon Herbs Company (http://rshealth.amazonherb.net/ProductInfo.aspx?ItemID=5023)

9. Eating too small a variety of foods over and over, leading to food sensitivities. When we eat the same few foods too often, we run two major risks: Firstly, the body can develop a sensitivity to that food, causing stress on the immune, endocrine, and GI systems. Very often, we have no idea this is happening. In fact, we often crave the foods we are sensitive to, because our own stress chemicals that get triggered from the sensitivity can make us feel a little "high." Special tests exist to detect these hidden sensitivities. Secondly, when we eat a small variety of foods, we run the risk of nutritional deficiencies. It's hard to get everything we need from just a few foods.

Suggestions: Experiment with grains other than wheat. Go to the health food store and look at the wide variety of grains and flours. Purchase a wheat-free cookbook and try a few recipes. Try different types of lettuce, and use a wider variety of vegetables. Experience foods from other cultures. Try some new spices. Ask other people what they like to eat and cook and exchange recipes.

10. Overeating at night. Unlike most peoples of the world, Americans tend to eat their largest meal late in the day – sometimes even late at night. This is not a good idea for several reasons: Weight gain, poor sleep, and reduced desire for breakfast head the list. Our digestive "fire" is much higher around the noon hour.

Suggestions: Consider a larger breakfast and lunch, and a smaller dinner. Eat a balanced late afternoon snack like half an IsaLean Shake (http://dek2000.isagenix.com/us/en/isaleanshake.dhtml); you won't be so starved at dinnertime.

11. Going too long between meals. This leads to low blood sugar, lowered metabolic rate, and weight gain.

Suggestions: During the day, never go more than 5 hours between meals. Eat an early lunch and either an early dinner or a late afternoon snack (See suggestions in item 10).

12. Under or overeating in general. Many people under or over-eat. Under-eating can lead to food obsessions, nutrient deficiencies, loss of muscle mass, hormonal problems, depression, feeling too cold, and weight loss OR weight gain! Overeating can lead to weight gain, reduced energy, and increased risk of many chronic degenerative diseases.

Suggestions: See items 11 and 12 above. Focus on spreading your food intake throughout the day. Make sure you are getting the right amount of protein per day (for most adults, this is between 60 and 100 grams per day), eat a lot of non-starchy vegetables, and some whole grains, nuts, seeds, and fruit. If you are eating the right kind of foods and eating at a moderate pace, keep eating at a given meal until you are satisfied. You should not leave the table feeling hungry.

13. Lack of high quality protein throughout the day. This is a major problem for many people. I see this occur in many women, especially "dieters" who are following a high carbohydrate/low fat approach. These people are often hungry, over-focused on food, and feel deprived. They are afraid of getting too much fat, so they stay away from protein. Vegetarians often suffer from this problem as well.

Suggestions: Have some sliced turkey and some non or low-fat cottage cheese at home. These are excellent protein foods and are very easy to use. Add some vegetables to the turkey; add some fruit and a few almonds to the cottage cheese. Take a fresh look at eggs. Free range eggs are a wonderful food. Poached and soft-boiled are healthiest. Excellent whey-based protein powders are available as well.

14. Eating as an attempt to deal with uncomfortable emotions. Many of us have a certain feeling of "emptiness" in our lives. We often try to fill that emptiness with food. One of my mentors once said, "You can't get enough of what you don't really want!" Some of what we "really want" is love, purpose, meaning, joy, and happiness. Food simply cannot provide these things – but food can numb the pain and emptiness for awhile. That's the attraction! Remember: Man does not live by bread alone!

Suggestions: Take a self and life inventory, either by yourself or with a friend or with a professional. Discover what is missing in your life and muster the courage to face your life as it is right now AND allow yourself to get in touch with your real dreams, goals, and desires. To avoid getting overwhelmed, work on developing one area or aspect at a time. Sometimes working with others who have the same problem can be helpful. Overeater's Anonymous has meetings in most communities.

Final Thoughts

Thank you for coming along with me on this fairly lengthy journey. Nutrition is a big topic – and one that has a major impact on our lives. As you take a deeper look at your relationship to food, you will be taking a deeper look at yourself — and you will change!!! You really will.

There's quite a bit of truth to the old adage, "We are what we eat." Food is energy. As we change the foods we eat, we change ourselves at the cellular level.

Good Luck on your road to greater health and well-being. Remember, it's truly is a journey – and the journey is everything!

Let me know if I can be of help.

Dr. David Kamnitzer

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