Eating healthfully
may be defined in many different ways. The Life Balance Centre believes that
individuals should be eating certain foods in particular amounts in order
to help balance hormones and to optimize overall health. Listed below are
general guidelines and helpful hints to become successful at achieving your
nutritional goals.
General Guidelines
(Taken From the Schwarzbein Principle)
- Do not skip meals
- Each meal should contain a protein, a real carbohydrate, a non-starchy vegetable, and a healthy fat
- Carbohydrates and Proteins should be eaten together (meals and snacks)
- Drink at least 8 glasses of water a day; more if you are exercising
- Always avoid processed food, soda, and sweets
- Taper off tobacco, alcohol, and caffeine (transition to green tea if needed)
Protein
Eat a variety of different proteins to minimize the chances of developing
food intolerances.
| Beef | Nuts | Tofu |
| Chicken | Pork | Tuna |
| Crab | Salmon | Turkey |
| Eggs | Scallops | Turkey (dark meat) |
| Hamburger | Shrimp | Cheese |
| Lamb | Tempeh | Veal |
Real Carbohydrates
Both real and manmade carbohydrates raise insulin levels in the blood.
Eat carbohydrates in proportion to your protein and fat intake.
| Starchy Vegetables | Legumes | Grains |
| artichoke | black beans | barley |
| carrots/tomatoes (cooked) | chickpeas | brown rice |
| corn | black-eyed peas | bulgur |
| green peas | kidney beans | couscous |
| potato | lentils | oatmeal |
| split peas | popcorn (air popped) | |
| sweet potato or yam | ||
| squash (acorn, winter, butternut) |
Manmade Carbohydrates
Occasionally eat these manmade carbohydrates. Serving size varies.
| 1 med corn tortilla |
| 1/2 to 1 slice whole grain bread |
| 1 small whole grain pita |
| 1 small whole grain roll |
| whole grain crackers |
| whole grain cereal |
Nonstarchy Vegetables
Nonstarchy vegetables can be eaten freely — don't count in your carbohydrate
allowance!
| Asparagus | Cucumber | Mushrooms (organic) |
| Bean sprouts | Eggplant | Onions |
| Broccoli | Green Beans | Peppers - all colors |
| Cabbage | Greens | Snap Peas |
| Carrots (raw only) | Leeks | Spinach |
| Celery | Lettuce | Tomatoes (raw only) |
Healthy Fats And Oils
- Use mostly monounsaturated and saturated oils
- Avoid polyunsaturated oils. Do not use polyunsaturated fats for cooking as heat damages these fats
- DO NOT USE margarine, hydrogenated oils, partially hydrogenated oils and processed foods made with hydrogenated oils.
- DO NOT USE low-fat or non-fat products as the fat is usually replaced with sugars
| Monounsaturated Oils | Saturated Oils | *Polyunsaturated Oils |
| Canola Oil | Butter | Corn Oil |
| Grapeseed Oil | Cream (real, dairy only) | Cottonseed Oil |
| Olive Oil | Ghee (clarified butter) | Soybean Oil |
| Peanut Oil | Sunflower Oil | |
| Sesame Oil | ||
| *limit use, do not heat |
| Foods with Healthy Fats | ||
| Avocado | Seeds | Olives |
| Eggs | Nuts | Mayonnaise (from |
| Salad Dressing (no sugar added) |
Nut Butters | pure-pressed canola) |
These contain carbohydrates - include in your carbohydrate allowance. |
||
Beverages
- Choose herbal tea or vegetable juice (not carrot or V-8)
- Avoid all products with nutrasweet and caffeine
- Avoid all fruit juices and milk
hCG Program Additional Hormones
The concept behind the hCG diet program is to have a very low calorie diet(VLCD)
which promotes weight loss, without losing muscle mass. Normally on a VLCD
muscle would be lost along with fat. We want to give the body the hormonal
message that it needs to be building muscle, while restricting calories. This
will minimize muscle loss and promote the maximal fat loss that can be achieved.
The following are all of the hormones included in the diet:
- hCG-125 units IM every morning
- Testosterone cream as directed
- DHEA 2 capsules every morning
Two program options:
- 21 day program for weight loss between 10-20 pounds - all hormones daily.
- 40 day program-all hormones each day except hCG is skipped one day per week (day of your choice), but not in the first 7 days. This is to prevent tolerance to the effect of hCG.
If more than 30 -40 pounds of weight loss is desired, a second round of 40 days can be repeated after 6 weeks. Can not be repeated sooner because of tolerance to the effect of hCG.
