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You Are What You Eat
 1)
Eat Whole Foods. What I mean by this is to make an effort to eat foods, closest to the way they grew. If you
look at the ingredients and there is a list of names and chemicals you have never heard of- don't eat it. It means it
took that many steps from its natural state to get put in the plastic package and frozen.
2) Eat at least 6 small meals everyday- when I say meals, I really mean snacks. At least
3 meals should consist of a lean protein and vegetables. The other 3 meals could consist of an apple, a handful of
nuts, a bowl of yogurt etc. It is important to keep your blood sugar level stable, so that you do not crash, become ravishingly
hungry, and make a poor decision about what to eat. The other important reason to eat regularly is to help maintain a stable
metabolism.
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3)
Eat breakfast- I can’t tell you how many studies that I’ve read where they found that the one common
finding in all people who maintain a healthy weight, after a weight loss program, is that they all eat breakfast.
It is the most important meal. It starts your metabolism for the day and gets you going. It will also once again, help keep
your blood sugar at a stable place so that when that mid morning hunger comes around- it will be manageable. I recommend a
breakfast with some protein, such as eggs, cottage cheese or whole-milk yogurt.
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4) Fat does not make you Fat! - Now of course we all know that
fats are not created equal- right? The fat in French Fries is not the same as fat in an avocado. Most of our brain and nervous
system is made of fat. Good fat is involved in the production of most of our hormones and can also slow down accelerated aging.
Some examples of Omega-3 fats are 1) Fatty fish, such as Salmon, sardines or mackerel 2) wild game 3) Walnuts 4) Ground Flax
seeds. If you cannot get enough from your diet, I always recommend a supplement that contains DHA and EPA. Another reason
that I encourage my patients to supplement with good fats is that they are the most powerful natural anti-inflammatory nutrient
available. I always say, “When there is pain, there is almost always inflammation”. By eating more “good
fat” foods, you can even reduce inflammation naturally.
5) Eat a Variety of Vegetables- Lets talk about color for a moment.
Color does matter. Maybe some of you have heard about these substances called "Anti-oxidants". There are
many different forms, but they all have powerful properties that can help protect us against, again, cancer, heart disease,
and many other preventable ailments. These anti-oxidants will be found in vegetables in the pigment of the skins. For example,
you will get different anti-oxidants in a carrot than you would in a piece of broccoli. This is why it is important to eat
many different flavors and colors in your diet.
 6) Drink Plenty of Water. People do not realize that we
are mostly made from water. Did you know that you could survive longer on a desert island without eating than you could by
not drinking water? It is essential for our brain, nervous system, electrolyte balance, skin and heart. Many people choose
to drink soda or sugar filled drinks instead of water. Many people also mistake hunger for thirst. I tell people that are
trying to eat a little less, that next time they think they are hungry, try gulping down a nice class of water and then
re-evaluate the situation. Drinking enough water can also affect your ability to burn fats efficiently. 7) Artificial Sweeteners-
these substances have become very popular in our society due to the calorie consciousness that has taken over. These chemicals
such as Aspartame, saccharin and sucralose all damage the cells of your body and should be considered “toxic”.
8) Take Your Time- fast food has become an epidemic in our society. We all know how
important eating well is...but what about eating slowly? So many of us are in a rush all the time, and we eat on the
run (standing up or even in the car). The convenience of quickly prepared food has cost us our ability to digest properly.
Our parasympathetic nervous system ("rest & digest") promotes digestion, synthesizes glycogen, and allows for
normal function and behavior. Under stress, our bodies function under sympathetic ("fight or flight") control.
There are many reasons why stress is harmful to our physiology, but as far as eating is concerned, it is crucial to be relaxed.
Before you sit down to a meal: pause, take a deep breath, and be thankful.
Alison J. Pellicane, D.C.
555
Little East Neck Road West Babylon, NY 11704 (631) 587-9355
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