DAILY REQUIREMENTS FOR NON-DIETING INDIVIDUALS
Calories Required Daily 1) Minimal calories for adequate nutrition------------1000-12oo (both sexes) 2) Sedentary women-------------------------------1600 3) Moderately active women 51 and over--------------1800 4) Active women, teen girls, sedentary men-----------2000-2200 5) Very active women and average men 50 and over----2200-2600 6) Active men and teen boys------------------------2600-2800 7) Very active men 20-50 and athletes in training------3000-4000
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1) Nuts are healthy foods but are very high in calories because their contents are utilized as nourishment for the growing embryo after planting. 70-90% of the calories derived from nuts arise from fats, mostly polyunsaturated. These are the healthy fats.
The recommended daily allowance (RDA) is one-half ounce or about 90 calories. One ounce of almonds, hazelnuts (filberts), walnuts, pecans, and cashews each contain about 180 calories. 2) Several favorite foods and their calorie content are listed below: A) 8 oz. yogurt---------------100-200 calories B) 1 Bagel-------------------150-300 calories C) 1 slice of regular bread-----90 calories D) 2 TBSP. peanut butter------220 calories E) 5 oz. wine-----------------110 calories F) 1 cup rice-----------------250 calories G) 1 cup red raspberries------61 calories 1) Dried prunes are preferred for preventing constipation, but not for relieving it. Start with five or six prunes the first day and thereafter titrate the number according to the results of stool consistency.
2) The body is composed of numerous tissues, including adipose tissue (fat), muscle, bone, skin, internal organs and connective tissue, in addition to water. Treatment of obesity is concerned only with the loss of fat. Any loss of other tissues, for example, skeletal muscle, must be replaced, as must water loss. Our objective in treating obesity should, therefore, be designated as "fat loss" rather than "weight loss". 3) Any water lost during dieting must be replaced or dehydration results. THEREFORE: A) Additional water must be consumed during dieting. B) Diuretics used for fat loss, but not for the treatment of hypertension, is contraindicated during dieting. 4) Approximately 15% of scale weight loss during dieting is due to loss of muscle mass, therefore, dieters must: A) Increase their protein intake by a factor of 1.2-1,4. B) Exercise five to six times per week in order to build back lost muscle. 5) Vitamin B12 injections are not indicated for fat loss or tiredness, but only as treatment of pernicious anemia, malabsorption or documented low serum Vitamin B12 levels. 6) Exercise in any form has been conclusively shown to help prevent the development of Type #2 (adult onset) Diabetes. 7) Often overlooked sources of calories that should be eliminated from any diet are: A) Soft drinks B) Juices (eg. orange juice) 8) Bagels and pasta are prohibited because they each contain several hundred calories and have little nutritional value. 9. A diet providing fewer than 75 grams of carbohydrate daily will provide some satiety because of the mild degree of acidosis produced, secondary to accelerated fat metabolism. 10) Hydroxycitric acid is the principal acid of fruit rinds of garcinia cambogia ( a shrub/tree of Asia, Africa, and Polynesia) which is a potent inhibitor of ATP citrate lyase which catalyzes the cytosolic cleanage of citrate to oxaloacetate and acetyl-CoA. The inhibition of this reaction limits the availability of acetyl-CoA units required for fatty acid synthesis and lipogenesis (fat storage) during a lipogenic diet, that is a diet high in carbohydrates (sugars). Theoretically, this chain of events should eventuate in weight loss by preventing fat storage, but, at least in humans, weight loss does not occur. Therefore, do not waste your money on garcinia cambogia and other over-the-counter weight loss supplements. Regardless of the television commercials promoting these products, they simply do not provide meaningful weight loss or appetite suppression. 1) Blood Pressure Ranges and Their Meaning A) Under 140/90 = Upper limit of normal B) Under 135/85 = Preferred C) Under 120/80 = Optimal UPPER NUMBER = SYSTOLIC = MOST IMPORTANT LOWER NUMBER = DIASTOLIC = LESS IMPORTANT If you have consistently high blood pressure readings, DO NOT ignore the situation. Instead, see your personal physician in order to evaluate whether or not your condition needs to be treated. 2) Office Visits Who should I see for my care when I go to my medical office: A) The physician. If you are required to see another individual (physician assistant or nurse practitioner etc.) you are receiving inferior care. Find another physician. 3) Vitamin C Years ago Nobel laureate Linus Pauling proposed that large amounts of Vitamin C could prevent and / or ameliorate the symptoms and shorten the course of the common cold. Current scientific knowledge disputes this claim and advocates that Vitamin C, either in tablet form or as orange juice, not be used to treat the common cold because it is ineffective. 4) Kidney Stones The majority of kidney stones (renal calculi) are composed of calcium oxalate. Common knowledge is that dietary calcium should be restricted in order to decrease stone formation. This approach, however, is incorrect. The real problem is with dietary oxalate. Calcium in the diet should be increased and the oxalate in the diet should be decreased. The extra calcium in the gastrointestinal tract will combine with the dietary oxalate to form insoluble calcium oxalate which will be elimated in the feces and, consequently, the oxalate will not be available in the urine for stone formation. If you are a calcium-oxalate stone-former, please consult your personal physician for more details. Quitting smoking significantly decreases the risk of developing all six of the following life-shortening conditions:
1) Heart Attack 2) Stroke 3) COPD / Emphysema 4) Lung Cancer and other malignancies of the head and neck 5) Peripheral Vascular Disease resulting in possible amputation of portions of the lower extremities . 6) Development of a Blood Clot (DVT = Deep Vein Thrombosis) in the lower extremity resulting in a Pulmonary Embolism If you smoke, please consult your personal physician, or another physician of your choice, to assist you in developing a plan for your permanent cessation of tobacco use. 1) PERSON
A. WEIGHT = 154 LBS. = (154 LBS) (1 KG/2.2 LBS. ) = 70 KG. B. HEIGHT= 5'9" = (69 INCHES) ( 1 METER/39.37 INCHES) =1.75 METERS C. BODY MASS INDEX=BMI BMI IS DEFINED AS THE WEIGHT IN KILOGRAMS (KG) DIVIDED BY THE HEIGHT IN METERS SQUARED (M2). D. M2 = (1.75 M) (1.75 M) = 3.06 M2 E. BMI = 70 KG/3.06 M2 = 22.8 BMI = 22.8 Hypertension (high blood pressure) is very common and is usually
treated only with medications, however, the following nonpharmacologic modalities help lower blood pressure and are highly recommended for all patients regardless of whether or not they are treated with standard medications. A) A diet high in fresh fruits, vegetables, nuts and whole grains. B) Limit intake of sodium to 1500-2400 mg/day. (About 2/3-1 tsp.) C) Exercise for 40 minutes 3-4 times /week. D) Lose weight. E) Cease smoking tobacco. F) Decrease alcohol consumption to 1-2 ounces liquor equivalents per day, ( 1-2 drinks per day) G) Reduce intake of saturated fat, red meat and sweets. H) Treat obstructive sleep apnea. I) Utilize a relaxation technique of choice. J) Avoid lunch meats and canned foods. (They are high in sodium.) K) Eat fish 3 times per week. (Salmon, herring, mackerel, lake trout) Shoppers are reminded to thoroughly wash mixed salad leaves, especially pre-packaged ones, with cold water prior to ingestion.
Mixed salad leaves have been implicated in outbreaks of infections with E.coli 0157, Listeria sp., Salmonella sp., etc,, some cases of which have been fatal. Avoiding bacterial food infections: 1) Wash hands thoroughly before and after toilet use. 2) Remove any loose soil before storing vegetables and salads. 3) Wash all vegetables and foods eaten raw with cold water. 4) Store and prepare raw meat and unwashed vegetables away from ready-to-eat foods. 5) Do not prepare raw vegetables with utensils that have also been used with raw meat. 6) Cook all minced meat products, such as burgers and meatballs, thoroughly. This means that cut surfaces should be brown with no traces of blood or pinkness. 7) People who have been ill should not prepare food for others for at least 48 hours after they have recovered. 1) The CDC (Center for Disease Control), the premier institution for monitoring infectious disease in America, recommends routine annual influenza vaccination for all persons aged > 6 months who do not have contraindications.
2) Optimally, vaccination should occur in September or October of 2016, before the peak influenza season in January and February of 2017. It is a fallacy that early vaccination results in decreased immunity later, during the seasonal peak. 3) Children aged 6 months through 8 years require two doses of influenza vaccine (administered > 4 weeks apart) during their first season of vaccination in order to optimize protective antibody response. Children may get either the intranasal live attenuated influenza vaccine (LAIV) or the inactivated influenza vaccine (IIV). 4) Adults usually receive IIV. Healthy persons aged 2-49 years may receive either LAIV or IIV. 5) LAIV should not be used in the following populations: A:) Persons aged < 2 years or > 49 years. B) Children aged 2 through 17 years who are receiving aspirin or aspirin-containing products (increases risk of developing Reye's Syndrome). C) Persons who have experienced severe allergic reactions to the vaccine or to a previous dose of any influenza vaccine. D) Pregnant women E) Immunocompromised persons F) Persons with a history of egg allergy G) Children aged 2 through 4 years who have asthma or have had a wheezing episode within the past 12 months. H) Persons who have taken influenza antiviral medication within the previous 48 hours. 6) IIV should not be given in the following populations: A) Persons with egg allergy B) Persons who have developed Guillian-Barre Syndrome after a previous influenza vaccination. 7) Persons receiving the inactivated vaccine (IIV) can develop mild constitutional symptoms, but cannot contract influenza because the virus is inactivated ("dead"). 8) Every year 30,000-40,000 persons in America, who are not vaccinated, die from influenza. This number can be astronomically reduced if only every qualified person participated in the vaccination program. 9) The following reasons that persons offer for refusal to receive influenza vaccinations include: A) I have never contracted the "flu" in the past. B) I might contract the "flu" from the vaccine. C) The vaccine causes ADHD. D) The vaccine causes autism. E) I do not believe in vaccines. These excuses are facile and scientifically invalid. Parents who follow this course of inaction are placing their lives and the lives of their children at serious risk of dying from a preventable disease. As an adult and responsible parent, do you really want to roll the dice when what is at stake is the life of you and your family? The efficacy of the live attenuated influenza vaccine (LAIV) is very low compared to that of the inactivated influenza vaccine (IIV). Therefore, the Center for Disease Control (CDC) recommends the IIV vaccine for all children and adults and discontinuation of the LAIV intranasal vaccine. The CDC also recommends an annual influenza vaccination for everyone, the exception being those few individuals with a specific contraindication, such as severe allergic reaction to a previous flu vaccine, or to egg protein, or a history of Guillian-Barre Syndrome within 6 weeks of previous influenza vaccination. A) The most common kidney stones are composed of calcium oxalate. B) Patients with this type of kidney stone can benefit from a diet that reduces dietary oxalate and increases dietary calcium. C) The following six steps can reduce the rush of developing calcium oxalate stones. 1) Keep yourself well hydrated, especially during the hot, humid summer months. Drink plenty of fluids. The goal should be 10-12 glasses per day of water or other beverage that is calorie-free. 2) Eat fewer high oxalate foods. The more oxalate that is absorbed from the digestive tract, the more oxalate in your urine. Examples of high-oxalate foods to limit are: Spinach Potato chips Bran flakes French fries Rhubarb Nuts and nut butters Beets Beer 3) Increase the amount of calcium in your diet. Low amounts of calcium in your diet will increase the risk of forming calcium oxalate stones. Calcium binds oxalate in the intestines. A diet rich in calcium helps reduce the amount of oxalate being absorbed by the intestines, so stones are less likely to form. Eat calcium-rich foods and beverages every day from dairy or other calcium-rich foods. Most calcium is found in dark leafy greens and dairy products. The following are examples of calcium-rich foods: A.) Dark, leafy greens (watercress, kale, dandelion and turnip greens, arugula and collards B.) Low-fat cheese (mozzarella, parmesan, swiss and cheddar) C.) Low-fat milk and yogurt D.) Chinese cabbage (Bok Choy) E.) Fortified soy products F.) okra G.) green snap beans H.) almonds I.) Sardines in oil J.) Pink salmon, anchovies, and shrimp It is helpful to eat high-calcium foods at the same time as high oxalate foods. For example, have low-fat cheese with a spinach salad or yogurt with berries. If you take a calcium supplement, calcium citrate is the preferred form. 4) Limit Vitamin C content in your diet Oxalate is produced as an end product of vitamin C (ascorbic acid) metabolism. Large doses of vitamin C may increase the amount of oxalate in the urine, increasing the risk of kidney stone formation. If you are taking a supplement, do not take more than 500 mg. of vitamin C daily. 5) Limit dietary protein Eating large amounts of protein may increase the risk of kidney stone formation. Eat no more than 4-6 ounces per day. 6) Reduce the amount of sodium in the diet Reduce the amount of sodium in the diet to 2000 mg. per day. This means limit eating processed foods such as hot dogs, deli meats, sausage, canned foods, dry soup mixes, sauerkraut, and pickles. |
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