Dr. Tony's Sensible Eating Plan

Phase I: 1st 6 months  -  Try to be more strict at the beginning of the plan.  90% on paleo plan and only 10% off the plan.

Remember when you were a child and your mom or dad exclaimed, "You Are What You Eat," and you thought 'Yeah right!'

While the phrase may seem antiquated, it has never been more relevant than in these progressive times when more and more people are taking heed to the warnings certain foods have generated, realizing that there is indeed a connection to what you eat and how you feel.

Symptoms you are experiencing may be attributed to food sensitivities you didn't even know you had. When you adjust your eating habits appropriately, miraculous things can occur such as weight loss,  feeling and looking younger, inflamation reduction, reducing the amount of medications needed or even eliminating the need for medications you've been taking for years, and reduction or complete recovery from initial symptoms. A little known fact is that 80% of your inmmune system comes from your gut. So, if your digestive track is inflammed, it can severly reduce the effectiveness of your immune system.

Here are some tips to put you on the path to a healthier lifestyle through nutrition:

Vegetables and Protein

Eating protein and vegetables in combination 3 to 5 times per day will have you feeling better than ever in no time. Grass fed, free-range, organic meats are always best. Eat lots of fresh, local, organic vegetables. The only vegetables to avoid are corn and white potatoes, as those tend to be high in carbohydrates/sugar. Sweet potatoes and yams are ok.  Always strive for three-quarters of the plate filled with veges, and one-quarter of the plate with protein.

Protein includes:

Eggs, fish, chicken, pork, duck, beef, lamb and turkey. No Sushi.

Breakfast

In Phase I, you should strive to eat a protein breakfast every morning-preferably eggs, slightly runny yolks and steamed vegetables (kale or chard with butter). You can even add bacon, breakfast sausage, or last night's dinner meat (Yum!).

Fruit

EAT YOUR FRUIT—DON'T DRINK IT! 
Store bought juices generally contain sugar and additives. The best way to eat fruit is between meals as mid-morning or afternoon snacks. The main thing to remember is to not overdo it. Just because fruit grows on trees, doesn't mean you can eat all you want.  In the first month of the program while we are balancing blood sugar in the body, Dr. Tony may have you avoid all fruits.

Water

Drink a minimum of 2 liters of Distilled water (Smart Water) or Mineral Water (like San Pellegrino) a day. Preferably a liter before noon and a liter before dinner. Avoid reverse osmosis filtered water like Dasani or Aquafina.

Butter and Oil

Use real butter, coconut oil, grape seed oil, and olive oil in your cooking and baking. Avoid margarine, butter substitutes, vegetable oil, canola oil, soybean oil, safflower oil, Crisco, PAM, trans fatty acids, and partially hydrogenated oils. Pick up the brochure in our office, "Chewing the Fat."

AVOID "The Five Fingers of Death"

1) Sugar
No high fructose corn syrup, agave, candy, cakes, brownies, pies, cookies, ice cream & soda pop. Begin to use natural sweeteners such as honey, molasses, real maple syrup, and Stevia.  Avoid all artificial sweetners, especially those found in diet soda and Crystal Light. Look for these names to avoid: Saccharin (Sweet & Low), Sucralose (Splenda), Aspertame (Nutrasweet and Equal), Cyclamates,  & Acesulfame-K (Sunette).
2) Wheat
Avoid wheat (gluten) when liver or intestinal absorption issues. Initially, rice and quinuoa are good gluten-free grain substitutions for most people. The next time you're in our office, pick up one of our brochures at the front desk entitled, "How Does the Flour we Devour Impact our Health."

3) Dairy
Avoid cow, goat, sheep's milk.  Real butter and whey protein are O.K.
Use unsweetened rice, coconut, or almond milk as sbustitutes. No ice cream, yogurt, cottage cheese or American made cheeses. Avoid dairy especially if you are of African American or Asian descent.

4) Soy
It is not the Health Food that it was touted to be.  Over 95% of American soy crops are genetically modified, even if labeled organic.

5) Corn
Over 85% of American corn crops are genetically modified, even if labeled organic. Avoid especially if you are of Native American or Hispanic descent.

Remember:  The definition of INSANITY is doing exactly the same thing that you have been doing, and expecting a different result.  Diet can be the foundation of changing your life.  Give it a try and feel better.  Anything that is worth anything in this life takes hard work and sustained effort.  Remember that when it comes to food go for Quality over Quantity, and that Consistency trumps Talent.  You are always only one decision away from getting right back on track with your next meal.

Strive for eating for sustenance 80% of the time and eating for pleasure 20% of the time.

You are worth the effort!