The Harmonic Diet
Guidelines to the Diet - “The Ten Commandments”
- Plan on 5 meals a day: breakfast, lunch, dinner, and two snacks–one between breakfast and lunch and the other between lunch and dinner in order to control bingeing.
- Make and take time to eat with friends and family. Don’t stand while eating. Don’t eat and work because it causes you to eat more. Instead, eat half as much and chew twice as long.
- Keep a snack pack: including nuts, almonds, walnuts. If you pick up a sweet by impulse, take an almond to maintain “Harmonic Proportions.” This prevents insulin peaking.
- Avoid food stimulants. Reduce intake of salt, MSG, refined sugar, saturated fats such as butter, as well as trans fats, often found in frying oils, margarine, and processed bakery goods
- Snack on fruits. The darker the berry the better. Vegetables are also very good, especially broccoli. Try to eat a half cup of blueberries per day. Fill your plate ½ with vegetables, ¼ whole grains, and ¼ protein (servings of meat or fish should be no larger than the size of your palm or a deck of cards). Drink one glass (6 ounces) of wine per day.
- Beware of the “sentinel risk factors” that destroy your willpower and cause binging on carbohydrates or alcohol. They are sleeplessness (less than 7 hours per day) and uncontrolled stress. We all have stress, so we must minimize or learn to deal with uncontrolled stress.
- Be active. By walking 10,000 steps a day, you can burn 300 calories per day (2100 calories a week), which is approximately three pounds per month.
- Attempt neurobics, or brain exercises, to increase neural paths (i.e. eating or brushing your teeth with your non-dominant hand, learning a language, or changing routines such as altering your commute).
- Practice spirituality, prayer, and meditation. Prayer is asking God. Meditation is listening to His answer. Forgiveness is paramount in reducing uncontrolled stress. Pray twice a day. Meditate by emptying one’s mind, reciting passages of the Bible, a mantra, or a rosary. Using guided imagery is also important.
- Remember that to make any diet a daily habit, you must endure it for 28 days.
- Aspirin - 81 miligrams (mg)
- Fish oil - 1,000 mg per day. If one has cardiac risk factors, take 3,000 mg per day.
- Folic acid - 800 mcg per day
- Multivitamin without copper (should include vitamins C and E)
- Coenzyme Q10 - 600-1200 mg per day, especially if one is on statins (Lipitor, Crestor, Zocor, etc)
- BriteShield - one per day. Contains resveratrol (wine) and tumeric. It was found that in certain cities in India that have tumeric daily in their diet have significantly lower incidences of Alzheimer’s.