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So the last 5 blogs were pretty interesting, right? They certainly were not all there is to know when reading labels.

I hope you were able to learn a few things, and not just to show off all your new vocabulary words to your friends, but to be able to read labels and understand exactly what it is that you are putting into your body.

I thought in this blog I might do a summary of sorts, and perhaps make a little outline so that you can think with all that you have learned.

One of the first things that need to be understood is that your body is a sum total of all the things you put in your mouth…, all of the stuff that you eat and drink.

It’s important to keep in mind that the foods and drinks we consume are then made of “things”, which in turn are made of things, which in turn are made of things.

Think of a car.

You look at a car and say it’s a car, right?

But that car is comprised of many parts, which were made of many, many parts, which in turn were made of even more and more parts.

When a person goes to eat some type of food, that food is made of many, many different things, right?

I’m not sure how it is with cars, but with foods, the fewer the parts, the better- especially when it comes to processed type foods, and then the parts themselves are very important because even if the food seems like it should be good for you, the parts might make it not so.

This is why it is so important to read the labels and to eat those foods that are closest to being nutrient-dense, whole foods.

For example, salads are good for us, right? After all, it’s mostly vegetables, right?

Without getting into the whole organic and pesticide stuff, what happens if you put croutons on the salad?

Not so good anymore.

And what about the dressing- label says it’s made from safflower seed oil and it has high fructose corn syrup in it.

This is no longer a healthy salad. In fact, it will cause inflammation, set off a terrible insulin response and make it difficult for you to burn fat for energy, and eventually lead to every disease known to man…, and I’m not kidding!

Now wash that down with a diet soda, and a basket full of bread….

You are dunzo!

You might as well have had a Big Mac!

Alright, let’s look at a little chart of sorts that might help you decide how you should eat.

If you want to know why, I’d suggest you read Genius Foods.

Okay, when thinking about the healthiest way to eat, consider the following:

  1. Low in processed carbohydrates and polyunsaturated oils
  2. High in Omega 3 fatty acids, i.e. EPA and DHA
  3. High in Monounsaturated oils and fatty acids
  4. And always- Nutrient-dense, whole vegetables
  5. Small amounts of saturated fats from properly raised animal sources.

At the end of the day, it’s the fat and sugar combination that’s going to kill you! It’s highly addictive and highly unhealthy, and eventually highly deadly.

If a person simply adhered to step one, that is ate a diet low in processed carbs and with very few, if any polyunsaturated vegetable fats and oils- this would be the miracle math equation of addition by subtraction.

If a person did only this and ate within an 11-hour time-restricted eating window, and continued to do so… WOW!!!!!

And then, the “continue to do so” part is major. There is no such thing as a health status of HEALTHY. You are now officially healthy and so you can go back to eating birthday cake and drinking Jack Daniel’s for every meal!

So what would this look like?

Your diet would essentially be, nutrient-dense, whole foods…, real food– just how Mother Nature made it.

In most cases, as soon as there enters a “man-made” component…, be very wary and read those labels!

Well, I’m being called to dinner; and what am I having?

Broiled salmon with lemon, arugula salad with green beans, and onions, smothered in extra-virgin olive oil, black pepper, and avocado wedges, also smothered in extra-virgin olive oil.

I’ll have water to drink, and for dessert frozen blueberries with about 3 scoops of full-fat plain yogurt and cinnamon.

I will have finished dinner by 6:30 pm, which is when my time-restricted eating window closes for the day, my first bite in the morning being at 10:30 am for a time-restricted eating window of 8 hours.

And not a single, bite after 6:30 pm.

Not too bad, some yogurt has been processed, but it’s just full-fat milk and bugs, and I suppose the extra-virgin olive oil was pressed.

Still…, pretty good.

Okay, we’ll see if I have more to say with this blog next time!

Take Care,

Dr. Dave

Here is an amazing e-booklet from Max Lugavere to help you navigate menus and supermarkets. Just click on the link!

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