Everyday you have to navigate a toxic nutritional landscape. You have to hunt and gather in a food desert. You have to survive the American supermarket and dodge the dangers of industrial food. The good news is that if you follow ten simple rules you can eat safely for life.
Think of them as shortcuts or tricks to use when shopping or eating. If you just do these things and nothing else, you will automatically be eating real, fresh food that will prevent, treat, and even reverse most of the chronic diseases that drain our energy, stress our families, and deplete our economy.
You don’t even have to understand anything about nutrition. Just follow these goof proof rules for getting healthy, losing weight and feeling great.
- Ideally have only food without labels in your kitchen or foods that don’t come in a box, a package, or a can. There are labeled foods that are great, like sardines, artichoke hearts, or roasted red peppers, but you have to be very smart in reading the labels. There are two things to look for: the ingredient list and the nutrition facts. Check out my special report on How to Read Labels for more information.Where is the primary ingredient on the list? If the real food is at the end of the list and the sugar or salt is at the beginning, beware. The most abundant ingredient is listed first and the others are listed in descending order by weight. Be conscious, too, of ingredients that may not be on the list; some ingredients may be exempt from labels. This is often true if the food is in a very small package, if it has been prepared in the store, or if it has been made by a small manufacturer. Beware of these foods.
- If a food has a label it should have fewer than five ingredients. If it has more than five ingredients, throw it out. Also beware of food with health claims on the label. They are usually bad for you – think ”sports beverages.” I recently saw a bag of deep-fried potato chips with the health claims “gluten-free, organic, no artificial ingredients, no sugar” and with fewer than 5 ingredients listed. Sounds great, right? But remember, cola is 100 percent fat-free and that doesn’t make it a health food.
- If sugar (by any name, including organic cane juice, honey, agave, maple syrup, cane syrup, or molasses) is on the label, throw it out. There may be up to 33 teaspoons of sugar in the average bottle of ketchup. Same goes for white rice and white flour, which act just like sugar in the body. If you have diabesity – the spectrum of metabolic imbalances starting with just a little belly fat, leading all the way to diabetes— you can’t easily handle any flour, even whole-grain. Throw it out.
- Throw out any food with high-fructose corn syrup on the label. It is a super sweet liquid sugar that takes no energy for the body to process. Some high-fructose corn syrup also contains mercury as a by-product of the manufacturing process. Many liquid calories, such as sodas, juices, and “sports” drinks, contain this metabolic poison. It always signals low quality or processed food.
- Throw out any food with the word hydrogenated on the label. This is an indicator of trans fats, vegetable oils converted through a chemical process into margarine or shortening. They are good for keeping cookies on the shelf for long periods of time without going stale, but these fats have been proven to cause heart disease, diabetes, and cancer. New York City and most European counties have banned trans fats, and you should, too.
- Throw out any highly refined cooking oils such as corn, soy, etc (I will explain which oils to buy in Week 1 of the program in my book The Blood Sugar Solution). Also, avoid toxic fats and fried foods.
- Throw out any food with ingredients you can’t recognize, pronounce, or are in Latin.
- Throw out any foods with preservatives, additives, coloring or dyes, “natural flavorings,” or flavor enhancers such as MSG (monosodium glutamate).
- Throw out food with artificial sweeteners of all kinds (aspartame, Splenda, sucralose, and sugar alcohols—any word that ends with “ol” like xylitol, sorbitol). They make you hungrier, slow your metabolism, give you bad gas, and make you store belly fat.
- If it came from the earth or a farmer’s field, not a food chemist’s lab, it’s safe to eat. As Michael Pollan says, if it was grown on a plant, not made in a plant, then you can keep it in your kitchen. If it is something your great grandmother wouldn’t recognize as food, throw it out (like a “lunchable” or go-gurt”). Stay away from “food-like substances.”
That’s it – just ten simple goof proof rules for staying healthy for life. It is a simple recipe for staying out of trouble and automatically leads you to a real, whole foods diet. And the side effect will be weight loss, energy, reduction in the need for medication, and saving our nation from the tsunami of chronic disease and Pharmageddon!
When you make these simple choices you will not only improve your health, and your family’s health, but you will create a “wellness spring” that will shift the demand in the marketplace. You will not only take back your health, but also help America take back it’s health. You vote three times a day with your fork and it impacts our health, how we grow food, energy consumption, climate change, and environmental degradation. You have more power than you think. Use it!
My personal hope is that together we can create a national conversation about a real, practical solution for the prevention, treatment, and reversal of our obesity, diabetes, and chronic disease epidemic.
To learn more and to get a free sneak preview of The Blood Sugar Solution go to www.drhyman.com.
Now I’d like to hear from you …
What are your rules for eating healthy for life?
How have you transformed your health with food?
Please leave your thoughts by adding a comment below – but remember, we can’t offer personal medical advice online, so be sure to limit your comments to those about taking back our health!
To your good health,
Mark Hyman, MD
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Love the invaluable advice,Dr.Mark!We live on Hawaii and are so very fortunate to eat wild fruits as well as more cultivated ones,fresh from the tree.I am always excited to read more about health and nutriton,thank you for the awesome work you do and the sharing!Aloha,Cindy Martin
I already use those ten rules as a guideline for healthy eating. I have a vegetable garden, herb garden and I stay away from the ingredients you suggest to stay away from.
I saw a doctor yesterday who recommended one of your books. He also recommended that I take digestive enzymes and probiotics from the healthfood store. I currently do not take medications or supplements. Aren’t these supplements from a chem lab? What takes place in order to get the ingredients into those capsules the doctor recommends?
By the way, the reason for my doctor’s visit was not digestive issues.
Thanks for your repsonse.
What about fungisides, pesticides, fertilizers, antibiotics, hormones? Some things that come from a farmer’s field aren’t necessarily that good for you.
Good stuff Dr H. You’re starting to sound paleo.
Eat Safely for Life consist of :1.nutrition (buying food) and 2.eating it rightly (eating food).
:You are right as to how to choose “safely” food; yet, the most important is knowing how much you have to eat/day and how to eat it.
Here we go:
A – The Natural Norm of Vitality Nutrition – VN
20 gr/kg body weight/day
combined from
Micro/Macronutrients Mix – MMM
vegetables 25% + fruits 25% +carbohydrates 25% + protein 25%*
*protein = fish 5% + eggs 5% + meat 5% + milk 5% + other dairy products 5%
***
4
B – The Natural Norm of Vitality Eating – VE
The MMM
is
divided into
20 portions/day
5 vegetables/5 fruits/5 carbohydrates/5 proteins
each portion divided into
Sub-portions (bites) = 10 gr =(1/2 ounce approx) per bites
for more detail , look inside:
http://www.amazon.com/Professor-Kedars-Nutrition-Intelligence-Intervention/dp/9657238382/ref=sr_1_1?s=books&ie=UTF8&qid=1328351312&sr=1-1
Thank you for your article! I try my best to follow all 10 tips. I feel my best when I do this, but once in awhile I eat something “bad” and I actually enjoy it! As long as I eat well 90% or more of the time, I’m in good shape!!! Everything in moderation
As a follow up to my previous comment:
Daily nutrition for you = 20 grams/kg BDW/day
= 20 portions = BDW in grams
Each portion is divided into sub-portions.
sub-portion = 10 grams = one normal bite
Sub-portion
How much?
One
Forkful/spoonful/mouthful/bite = 10 grams
Third Rule:
A. How much is a portion?
One portion is
according to
your body weight (in grams of body weight)
For example: If you weigh 60 kg, one portion for you is =60 grams = 6 bites.
If you weigh 70 kg, one portion for you is =70 grams = 7 bites.
If you weigh 80 kg, one portion for you is =80 grams = 8 bites.
B. How much is a sub-portion?
To diversify the food while applying the eating, every portion of food should be divided into sub-portions:
one loaded fork or one full spoon equaling a full mouth
is
one sub-portion = one normal bite
sub-portion = 10 grams (approx.) = 1 bite
For example:
If you weigh 60 kg, 6 sub-portions = one portion.
If you weigh 70 kg, 7 sub-portions = one portion.
If you weigh 80 kg, 8 sub-portions = one portion.
One loaded fork, or one full spoon,
equaling a full mouth
is
one sub-portion (sp)= one bite.
Bite per pound
For example if your weight is
100 lb your DFI is 100 bites
120 120
140 140
160 160
* * *
How much is a portion (serving)?
1/20 Bites per your weight
For example if your weight is
100 lb a portion(serving ) is 5 bites
120 6 bites
140 7 bites
* * *
How much is a bite ?
A normal bite
is
one third of an ounce (approx.)
(10 grams).
I don’t agree with you regarding xylitol. This is a natural product, derived from birch tree sap. It has the almost miraculous property of repairing early tooth decay.
I would love an answer to Kathy Watts’ question as I question the whole supplement business. How do we know when they are synthetic and not plant-based and even if they are plant-based, are they necessary?
I have received newsletters etc from alternative health “gurus” for a few years now and been persuaded to buy some of their products and gained no results at all. I have noticed over the last couple of years how all of them have become intoxicated by the greedy and unethical masters of internet marketing using ridiculous long high pressure repetitive squeeze pages loaded with fake references, fake because often they claim that their new wonder improved product is far superior to any other product. It has just become available yet all their referees have been taking them for the last year with amazing positive results.
So can anyone believe anyone when we know that the most corrupt people in the world are big pharma.
Can anyone tell me who I can trust with my health care?
My two cents:
Do the research. Study, study, study. Become a student OF AND FOR your OWN HEALTH. Question everything but have an open mind. Things will fall into place but they are also continually evolving. Be prepared to change and adapt with new information. Do not relinquish control of your health to anyone else. Just because you may not have a medical degree TRULY does not mean that you can’t or don’t know more than your doctor.
And consider a quote from Dr. Hyman that succinctly speaks to the broader point about mainstream medicine: “Depression is not a Prozac deficiency.” …
ten great rules …. one of the best out front on issues of nutrition, healthy mind and bind, and providing an alternative view achieving optimal health and longiviety!!
But eating like this, has made me lose weight & lose weight & lose weight. I’m down to 107#. Too thin. What can I do now?
Hi Jody,
Thank you for writing in about healthy eating and weight loss. There could be several reasons for this. First and foremost, do you have any other symptoms or health conditions? How about stress and psychological status? If everything is seemingly normal than you might need to add in more healthy fats- whole sources such as nuts, seeds, avocado, fish and protein (increase normal serving by an ounce to start and observe body’s reaction). Also, increasing starchy root veggies like sweet potato or whole grains a bit might help. While carbohydrates provide fuel for your thyroid which would help increase your metabolism, you might need an extra serving of veggies/fruits for calorie needs.
It is really a testament to how when we eat diet aligned with that which our body evolved with, we reach a normal weight. so… might this be a normal weight for you? Of course, if you are indeed too thin than we highly recommend you begin adding in more of the aforementioned foods. To learn more about if you are at a normal weight, you can take your waist: hip measurements. Compare with BMI. If below 18.5, than this is a good sign of underweight.
If you are interested in working with our nutrition coaching program, see:http://store.drhyman.com/Store/List/Coaching-Programs
In good health!
Lizzy
Xylitol is different . It kills fungus. Don’t lump it in with all the other sugars. Please research it more.
I add rice milk to my morning coffee since I’m trying to cut back on dairy. It is organic and unsweetened. Is this as bad as white rice?
Hi Jill,
Rice milk is a good alternative to dairy, no problem. Enjoy,
In good health!
Lizzy
what do you think of Kefir grains…I don’t have access to raw milk and have to rely on grocery store milk and wonder is it best to buy homogenized or ultra pasteurized organic milk, I need milk to soak the grains to make kefir. Thank you in advance Pat
Hi Kelly,
Thanks for your interest in Dr. Hyman’s work. If you are a person who tolerates dairy than fermented is a good way to go. Both these types of milk have their pro’s and con’s regarding health and safety. Organic and grassfed are best of course. Probably choose homogenized rather than ultra pasteurized…
In good health!
Lizzy
Dr. Hyman, can you please give references for the studies that show that xylitol slows down metabolism and increases belly fat? I am a wellness coach and teach most of what you said here, but I have believed that xylitol and stevia are safe sweeteners. I believe it’s unrealistic to think that people will never eat a sweet treat, so I try to teach them how to make healthful ones, so that they don’t eat refined sugar. Please tell me where I can find the studies on this.
Thank you!
Hi Pam,
We do not have access to the studies Dr. Hyman uses however we can explain his general intention. The goal of most of Dr. Hyman’s work is to cool inflammation and restore the bodies systems to their baseline normal. Balancing blood sugar is a key and critical component to that outcome. While each of us has a unique reaction to carbohydrate based on our insulin sensitivity, generally speaking, little to 0 added sugar (even if naturally sourced) is best protocol for everyone. In this time it is really difficult to avoid sugar as it is everywhere and in everything. Sugar is hidden too in foods and products which we would most otherwise believe would not have sugar. So, what has happened is an epidemic of sugar addicted people. Anything that stimulates insulin or the mental association for sugar keeps us on this visious cycle of sugar addiction. Xylitol, while shown to have some benefits, still keeps us on this cycle due to its sweet nature. Everytime we get a “hit” of sugar, it reinforces the sugar-brain- addiction association. So, as a general rule we usually advise against ALL added sugars and relying on those found in fruits, starchy vegetables and herbs/spices instead. This helps taper and titrate the need to rely on sweetener so that within a matter of days the body is off the sugar wheel and mental and emotional cravings dissipate…
Hope this clarifies where Dr. Hyman is coming from regarding added sweeteners!
In good health
Lizzy
You forgot to mention to buy foods that are locally grown. Due to reduced transportation time to market, they will be much fresher and their nutrients will not have degraded. Best to buy at local farmers markets and produce stands if you can, and to go organic or at least pesticide free. In grocery stores there is no telling how many days their produce has been sitting on the shelf.
Are frozen vegetables healthy
Hi Bob,
Yes frozen vegetables are fine. Look for one ingredient on the bag though- the veg. No need for salt, added sugars, food additives etc.
In good health!
Lizzy
Great Advice! I follow these rules and always encourage others to as well!! I also suggest that people support local farmers and get produce delivered to their door from local farmers which is convenient!
What about frozen vegetables?
Hi Francine,
Yes, frozen are fine. Organic are best!
In good health!
Lizzy
I’d like the answer to the question posed by Kathy Watts!
Thanks for the great advice… I do wish, however, you would not use the word “THROW OUT” Granted, semantics here… but I believe it’s important to invite your readers to recognize, that though these ‘throw out’ foods are not optimal food choices, there are people in every community that are going WITHOUT ANY FOOD and who would be grateful to have the foods to be tossed. Again, though not optimal… these food can feed children and families – who for the time being – may have no other alternative. It would be wonderful if you would encourage your readers to donate food that they feel does not serve their health regimen… acknowledging Vit L/C (love/compassion) is a mighty potent nutritional supplement. Thanks,
Dr. Hyman, I don’t think xylitol should be listed with all the other sugars, as a no no. Xylitol from a hardwood source and reputable companies is BENEFICIAL in multiple ways. Some of the cheaper corn sources can be GMO or contaminated products from China. It is not generally used in pkged. products because it is not a CHEAP sugar. Specialty, low volume amount items like gum are most likely sources. It is very beneficial for diabetic use as it metabolizes slower than other sugars. Look up it’s many therapeutic values on the net. However, people need to keep in mind it is highly toxic to dogs, they can’t metabolize it like humans do.
Fresh, local produce is almost impossible in SE Alaska. However my major health adjustment is if it white don’t buy it, if I can’t pronounce it don’t eat it
Dr.Hyman, I have been eating gluten-free and I am down to 90 lbs. Have been chronically I’ll for 3 years. I have been dx with addison’s, chronic fatigue syndrome, fibromyalgia and now gluten intolerant due to genetic testing. I am 42 yrs old and most days feel 80!! I still work full time. When I get home from work I go to bed. Is there a certain diet which is gluten free and will also help me gain weight!!! Please help!!
Hi Paula,
Thank you for writing in and sharing about your health concerns. Sure, there are plenty of ways to eat gluten free and add in some extra calories so you can gain a bit of weight. First off, have you been working on your adrenal with a qualified practitioner? Getting the proper care is fundamental to successfully treating your underlying conditions. We can provide some food ideas such as MCT oil (coconut based) which helps you save lean body mass and not burn through muscle. It is helpful to eat more protein when you are stressed as well as your needs are higher. Ensure you eat every 3 hours, include protein-centered snacks and do ot hesitate to add more avocado, raw nuts and seeds, healthy oils to supplement your meals. We like: http://store.drhyman.com/Store/List/UltraMetabolism Follow the recipes in this anti inflammatory book and include thr aforementioned dietary supplements to increase calories.
It is really important to support your adrenals and your thyroid by maintaining balanced blood sugar levels and including nutrient dense foods which allow each calorie to count! Check out this article on how to improve your thyroid with diet and lifestyle: http://drhyman.com/a-7-step-plan-to-boost-your-low-thyroid-and-metabolis-776/
Also, taking certain herbs and supplements may help support your system. Of course we strongly suggest you work with a qualified practitoner before starting or stopping a health plan. This would be an example of a product useful for adrenal insufficiency: http://store.ultrawellnesscenter.com/Store/Show/Adrenal-Support/563/Adrenotone-Plus
In good health!
Lizzy
These rules are all great. I might have combined a few of them, though, and added one or two others, like shopping for produce in season, buying organic produce as your budget will allow or at least following EWG’s guide for the dirty dozen, and purchasing the highest quality meats, poultry and dairy your budget will allow too.
About 12 years ago, being 6 feet tall and weighed about 275 lb with moderately high blood pressure and an occasional attack of the gout, a nurse practicioner recommended that I look into the “South Beach Diet” and read Dr Aganstan’s book. During this time, my weight was not controllable which continued to very slowly increase even though I thought that I was eating very healthy foods like organic and foods that were gron but unknowingly at the time, I included organic & homemade breads and pasta as well but that part is where I made a very pivital change in my diet. After reading about the South Beach Diet which in essence excluded most carbohydrates from the diet and I started following this with some modifications which included not taking any artificial sweeteners which he allowed, and a few other modifications like increasing certain supplements like vitamin D3 (5000 to 10000 IU daily), vitamin C (buffered and unbuffered forms throughout the day), natural tocopherol and tricontoenol mixture of E with emphasis on the gamma form, increasing to about 2000 to 3000 mg daily of DHA & EPA, vitamin K2 (meniquinone-7 form at about 100 micrograms daily), quercetin ascorbate, probiotics daily, magnesium and calcium chelates at about a 2 to 1 ratio ,an amino acid mixture and digestive enzymes with my meals. My weight started to decrease relatively quick at first but afterwards, more slowly until I reached an equilibrium point of 200 lb which then fluctuates about 2 to 5 lbs either way or goes to about 196 in the morning and about 203 or so in the evening. This has been steady for at least five years now and my energy and wellness I think is at a peak. My brain fog left me about 8 years ago, I gradually transitioned off of my blood pressure meds, water meds and gout meds and now, I automatically know exactly how to eat and I am able to maintain my peak health and weight without any medications for many years now. If I am allowed to say one thing that would improve anyone’s health and weight in a very big way would be to get off the carbs first!!! To me, this appears to create a huge improved domino effect upon many other ailments and chronic conditions even if one doesn’t do anything else! At least I can say this about myself but I did go further like I mentioned above with supplements and trying to eat organic or homemade meals if available or if time allows during my busy schedule. I have also applied your ten rules as well throughout the years just from common sense alone and thinking these things through from many articles and books that I have read. I think that even though some people may be able to eat more carbs than me, I still think that these nutritional types (As Dr. Mercola would label them as carb nutritional types) would greatly benefit by still getting off the carbs in at least their first two weeks of dieting then if they can very slowing take in some carbs that are healthy but still stay away from all processed carbs, most simple carbs and just keeping their carb intakes at a low to moderate. Again, based upon what I have gone through and what I observe around me, the greatest poison is definitely sugar and all sugar related foods which includes artificial sugars and processed foods and drinks. I found to be pretty much a protein type so I stay with a Mediterainian type diet emphasizing high protein, and good fats and minimal carbs. This appears to be an excellent diet for myself and I’m very happy with the results. And I guess the best part is that I was able to learn this on my own because I do have an advanced biochemistry background and did have a great interest into health as one of our greatest treasures in life to have which I personally believed it to be much more important than any type of wealth since no one I know or heard of can take their wealth with them after death. Still, I do applaud your knowledge and willingness to attempt to educate as many people as you can with your system of healthy eating and letting food be our medicine if done correctly and as you instruct. Thank you!
I started reading your book ‘Ultra Metabolism’ at my doctor’s office and couldn’t put it down! I went to the bookstore and now own a copy of the prescription for living as outlined in your book. I also purchased ‘The Ultra Metabolism Cookbook”!! Following the plan has changed many of my eating habits and I’m starting to lose weight. The amazing thing is I am now easily able to control my food cravings … eliminating sugar has an had an tremendous effect on my appetite. All this in only three weeks! I am currently in the de-tox phase and looking to add the minerals and supplements suggested in the book. I look forward to getting my hands on ‘The Blood Sugar Solution.’ The implication of “you are what you eat is enormous!” Thank you for your continued research in the area of nutrition.
Hello Dr. Your advice concerning bread, flour etc. : many of us over age 60 have grown up depending on whole wheat bread as a main source of fiber and calories. To satisfy late evening empty tummy, a piece of bread is usually most convenient and satisfying. What can one use as substitute?
Hey Jack,
How about a small handful of almonds or pumpkin seeds! Chock full of the nutrients necessary for good shut eye!
In good health!
Lizzy
Hi Dr, Hyman, I have followed you a long time and you are spot on. Nice short, simple article you have here. I would like to remind people of 1 thing, that is GMO food, over 80% of the corn in the USA is GMO. If i remember correctly, GMO food is illegal in Japan & europe and I know just this past Week the Chinese government Rejected GMO Rice being introduced. Beca I only buy Corn Products that are labeled Organic and/or GMO Free.
If you live in California, local produce is ideal. However, good luck finding an orange grove in Minnesota. Or a cranberry bog in Arizona. Isn’t frozen supposed to be as nutritious as fresh?
Hi MaryAnn,
Thank you for your comment re: local and fresh. While it is best to eat fresh, you are correct- frozen fruit (we like berries this way when its not summer!) or vegetables are often very helpful and nutritious. And you can find affordable organic food this way as well!
In good health!
Lizzy
Great advice! I recommend your books and website to my patients and Nursing
Students on a daily basis.
Thank you for always Providing excellent articles.
Overall, very sensible comments.
However, the “no more than 5 labeled ingredients” rule seems a bit simplistic.
It will certainly work, but:
Very much of what we should be preparing for ourselves, and what great-grandma made, consistet of more than 5 ingredients, all natural, etc.
There COULD be products that match that exatly, consisting of >5 acceptable components, that should not be a no-no.
What those products are have to be vetted of course by the actual ingredients labeled, the nutritional breakdown, and also the source.
For example, a daily-fresh prepared salad would fit the bill, given the above criteria.
So, true in general, but as a make-or-break rule, for products meeting the other criteria, it seems too stringent.
Finally, of all the “additives” you list, one will sometimes, no matter how diligent in general, be forced into making compromises.
First to avoided are any synthetic additives, esp. colors, preservatives, stabilizers, etc.
But tocopherol or vitamin C (asc. acid) used ot preserve, seem not so terrible.
Natural spice/spice extracts used for coloring, such as turmeric or paprika, should also not be red flag (though one would want organic, so that no synthetic extraction is used ot obtain these).
Same is true for natural flavors, when they are non-synthetically extracted plant constituents, such as oils. This is also true for organic certified natural flavors, where all inputs are organic, non-symthetic, and no synthetic processing is being used.
Perhaps too detailed for just starting out, but helpful to be able to further categorize the “to be avoided” stuff, when sticking with the rules is not always possible.
And ditto the carb comments of the poster above!
I’ve eaten this way for the last 30 years, but it didn’t save me from becoming gluten intolerant, which disrupted my thyroid, gave me reflux, many food intolerances, Candida after taking antibiotics for a tooth infection, and chronic fatigue. I’ve been on an austere diet for 8 months due to what I can’t eat with these conditions. I can only eat grass fed beef, wild caught fish/seafood, salad and veggies, with olive oil and sea salt as my condiments/spices. I don’t mind. Eating this way is making me feel better so the sacrifice is worth it.
I think it is very important that readers look to the real experts on these matters. I am a Registered Dietitian with a masters degree in nutritional sciences. I have closely studied the chemistry and biology behind food and metabolism and I disagree with much of what this article says. Just because the author is a doctor does NOT mean that he knows what he is talking about. Please do your own research before you follow blindely. Remove all foods with labels from your home? What about bread, rice, milk.. the list can go on.
Question, Beth RD…
How is your industry and education influence by the food industry?
http://articles.mercola.com/sites/articles/archive/2012/07/23/food-industry-manipulates-ada.aspx
Very good reminder and reinforcing for the New Year .. New Me!
Especially good to remember with my young granddaughter too!
Thanks so much for this guideline. I have battled obesity my entire life, trying one diet after another–sometimes losing successfully, but always regaining. Recently I have been studying your book The Metabolism Miracle, and have been gradually re-programming my habits. After spending 45 of my almost 60 years in this fight, I am almost afraid to trust that this will finally be the answer. But as a result of your book, I realized that I am probably on the wrong thyroid medication. One of my doctors took me off Thyrolar 2 years ago, replacing it with Levothyroxine. I have gained weight consistently for years, despite pretty good (not great, based on your book) eating habits. I am now awaiting the doctor’s answer to my request to change it. I realized years ago that wheat is poison to me, and your book reinforced my resolve to eliminate it. Thank you Dr. For all you do.
Hi There,
We strongly suggest you speak with your doc and ensure proper care and investigation into the blood issue. If you want some help with a local functional medicine provider who practices functional medicine like Dr. Hyman, go to http://www.functionalmedicine.org/practitioner_search.aspx?id=117 and scroll down to where it says “locate a practitioner” and enter your zip. Progress accordingly from there.
In good health!
Lizzy
Do you practice in new York city area. Have NYC patients..
Appreciate a response as I live in NYC and would be interested in consultation
Hi Joan,
Thank you for your interest in Dr. Hyman’s work. We are located in Lenox, MA To locate a doctor near you in NYC who practices functional medicine like Dr. Hyman, go to http://www.functionalmedicine.org/practitioner_search.aspx?id=117 and scroll down to where it says “locate a practitioner” and enter your zip. Progress accordingly from there.
Or to make an appointment at Dr. Hyman’s UltraWellness Center in Lenox, MA please go to: http://www.ultrawellnesscenter.com/becoming-a-patient/ When you are finished reading through the material you may call the office at After you have reviewed this, please contact our office to make an appointment. By phone, (413) 637-9991; by email, office@ultrawellnesscenter.com
For nutrition consultations via the internet, Dr. Hyman offers a coaching program. More on that here: http://store.drhyman.com/Store/List/Coaching-Programs
In good health!
Lizzy
I have mixed autoimmune disease and diabetes (LADA/insulin dependant). I am 52 years old & 5″3″ 118 lbs. I am on a lot of meds. including methotrexate and plaquinel. My blood work and symptoms are now showing my liver and kidneys are having a hard time, and I have some internal bleeding. I scored 162 on your quiz. I have a great PC and she recommended your elimination diet. About three months ago she put me on a cardiac, gluten free, lactose free, diabetic diet. I am feeling a little better with theese changes, I am hopeful that your work can help me, I struggle with my thinking and fear I may not be able to comprehend your books. I am desparately depressed and need help. I have 5 of the most wonderful children ever, I even live with one of my daughters, she does a remarkable job with my diet ( I would have given up). She is expecting her second daughter soon, my seventh grandchild. I know she will gladly incorporate your recommendations into my diet, as I said I am hopeful.
Keep your chin up Sarah! We wish you the best of health!
In good health
Lizzy
more of a comment then a question, Dr. Mark, I am currently reading UltraMetabolism and working my way through the cookbood as well. You highly advocate consuming ground flax for its fiber and O3, I am wondering, what are your thoughts on Chia seeds?
thanks
Hi Dr. Hyman, I follow a lot of the rules you mentioned above about how to read the labels. My current struggle is the preparation and time it takes to cut, chop and prepare whole foods. I started this journey in 2009 when I became very ill. I dealt with candida, parasites and severe digestive issues. Because it took so long to find help it created a host of other issues such as hormonal imbalances and adrenal fatigue. My normal weight was 118 and I dropped to 95 after getting sick. I started researching and found foods I could eat to help with the issue. I also found a doctor who helped me tremendously. Her goal wasn’t to medicate me to death but to place me on a protocol that incorporated supplemental treatment and eating the right foods. I must say when I changed my way of eating it changed my life. I started to feel better. So much so that it has inspired me to pursue a career that will incorporate me informing and helping others to achieve optimal health. One thing I learned is that getting well is 100% of what you put into your body and what you do to your body. I am still on my journey and want to continue to increase my level of knowledge in regards to health. since I saw you on Dr. Oz I have been reading about you, your philosophies and your wellness center. I will continue to be inspired by doctors like you who believe in more than just band aid treatments but who are concerned about getting to the root of the issue.
We need to watch out for Neotame….the new sweetener that does, as I understand, not have to be listed on the label. Another one of those hidden ingredients like GMO tainted ingredients. My theme is test before you buy.
I too, am curious as to your thoughts on Chia seeds. I have been taking them for about 6 months now. I feel better since i started taking them. Extra energy and it helps keep me feeling full.
Hello! Great article. I tried clicking the link ‘How to Read Labels’ and it gives an error message. Please check this. Thank you
This should be available now Malia, sorry for the inconvenience
Hi Dr. Hyman!
A question for you. I’ve been trying a few different protein powders to have a shake for breakfast as that seems to be the most difficult meal to eat in a healthy way. What I am finding though each time, a few days after starting to use the protein shake, is that I’m having an odd reaction..I’m getting really irritable and then angry.
Have you heard of this issue with anyone or have any idea what might be causing the push towards irritability?
I am just today trying a new brand called “Vegan Proteins” and hoping it works as having the morning shake really helps me not to have to deal with figuring out breakfast (I don’t eat eggs, diary and have a severe allergy to soy).
I love your books and am now ordering your latest, The Blood Sugar Solution, after watching you on PBS this weekend. My friend, Dr. Stagliano from San Francisco was in your studio audience! Thanks so much for the great information and for not being intimidated/following in line with big pharma. You’re doing us all a great service!
Hi Mary,
Thank you for your interest and support for Dr. Hyman’s work. Ensuring that the protein powder is of high quality is important as side effects such as those you describe are common among brands which fill their product up with certain suboptimal ingredients. We like high quality brands such as Spectruum or Navitas for hemp seed protein. Other protein options include rice, chia seed or medical grade protein powders having therapeutic effects such as these options: http://store.drhyman.com/Store/List/Shakes-And-Snacks
The goal is to balance your blood sugar and stabalize it while providing balanced nutrition in a quick and tasty form. If the ingredients interfere with this goal, you might experience low blood sugar which makes you feel lousy! For more information on maintaining normal blood sugar levels read your new book! We are excited for you to join the BSS community!
In good health!
Lizzy
Nutrition Coaching Program
I recently saw a televised segment on the Blood Sugar Solution and immediately went to the library for a copy. I ended up with Ultra-Metabolism and am embarking on the detox phase starting this weekend. I am a 44 year old female in great overall health, 22 BMI, daily runner/walker with only one medical complaint. I am severely constipated and bloated all of the time. I have been on and off (depending upon diet and medication) for two years. I am on a high fiber diet (35-40 g per day), taking psyllium husk supplements and colace three times daily. I drink only Crystal LIght or iced tea. My diet is about 90% similar to the detox diet. However, I have not eliminated dairy (low fat cow’s milk, yogurt and cottage cheese) or wheat products entirely, although I have tried to eliminate gluten. With all of these diet changes, I still need to take Miralax or a stimulant laxative (once a week or more) as I am in a lot of pain due to the constipation and bloating. I am curious to see if the detox diet will help my digestive problems. I am wondering if sugar, dairy, artificial sweeteners and occasional wheat can cause this amount of constipation. My doctor diagnosed me with IBS with Constipation and has prescribed Amitiza. It helped, but is very expensive, so I only took it for one month. I have not had any tests (e.g., colonoscopy). My blood work is all within normal limits including thryoid. I would like to try to change my diet first before embarking on medical tests and prescriptions. Do you think I am on the right path? Is there anything else that I could be eating, not eating, supplements to take, etc? Thank you so much for any help!
Hi Summer,
Thank you for your interest in Dr. Hyman’s work. Constipation can be a real drag! Have you tried taking some magnesium? Most people in our culture are pretty deficient in this mineral. It helps you movel your bowels and is often part of a protocol to relieve constipation. To learn more about the best form and dose to take for your particular needs, along with other recommendations Dr. Hyman has for digestive wellness please visit: http://store.drhyman.com/Store/List/Coaching-Programs
Hi… I actually clicked this link : http://drhyman.com/blog/conditions/do-statins-cause-diabetes-and-heart-disease/ which redirected me to here instead. I would really like to read the article, can you fix the link or email me directly?
Thanks!
Hi Abby,
We are sorry for the trouble. Please check back again as it should be working shortly! Thank you for your patience.
I am a 71 year old male Type 2 diabetic in otherwise very good health and am about to fully embark upon the BloodSugarSolution Advanced Plan. In that I’ve had diverticulitis now for 5 years and have been on a daily regimen of 34 grams of polyethylene-glycol (MIRA-LAX), with no other digestive problems, I am curious about the Plan’s diet and vitamin-supplement regimen remaining in my system long enough to be effective. As per the polyethylene-glycol, I experience several healthy bowel movements every morning. I would not be a happy camper to discover that the hundreds of dollars I just spent on foods, vitamins & supplements will be ‘flushed away’. Any comments? Thanks.
HI There,
Thank you for this insightful question. We wouldnt want that for you either. Please visit the nutrition coaching team for details on how your needs will be met while on the Advanced Plan: http://www.bloodsugarsolution.com/nutrition-coaching/
Your link on bad bugs/digestive system isn’t coming up
Thank you for alerting us Connie. We will get that working shortly. Thanks for your patience!
Presented information in the blog is really very interesting and easy to understand. It is very nice to view this blog and it’s nice to see the best information cited here.
Thank you.
It’s great to see these outlines and start to try to follow them as best as possible but this still leaves us with no practical further solution. Farmer’s Markets are a given. Where else can we get food that we can rely on? The typical supermarket is obviously a bad choice. What foods should we be looking to consume most often and how much of it on a daily basis? Personally, I’m trying to give up meat, eggs, fish and dairy. I know that a lot of vegans are even unhealthier than meat eaters for various reasons. I want to make sure that I start eating properly but don’t really know where to begin as it’s all a bit overwhelming. By the way, I’m a 25 year old white male who suffers from stress, anxiety and occasional panic but am otherwise in good health. I haven’t ever take medication for anything nor do I take recreational drugs, caffeine or alcohol.
Hey Bradley,
Thank you for sharing a bit about yourself. You are wise to say that veganism doesnt equal health. Eating whole foods without processed versions of sugar is agreat first step. Certain animal and fish products certainly lend nutrition value if purchased organic, wild or grassfed. How about checking out a Trader Joes for organic options, or if there is a Whole Foods near you, this might help too! Remember, protein is the base for the neurotransmitters which help your brain function. So are omega 3 fats which are often found in fish such as salmon, herring, sardines…
Have you seen Dr Hyman’s UltraMind? Check it out!http://store.drhyman.com/Store/List/UltraMind-Solution
For more personal nutrition guidance, get started today working with one of Dr Hyman’s online nutritionists:http://store.drhyman.com/Store/List/Coaching-Programs
I have suffered from chronic GERD for 20 years, have done my best to adhere to the ten rules for the last three weeks and cut out coffee. Amazingly, I have taken no antacids or losec/nexium at all for the last 2 weeks – after 20 years taking them – feel so much better. However I’m wondering about probiotics – can I do any harm in taking them?
Hi Glenn,
Good for you! Wonderful improvements. No concern re: probiotics- quite the opposite actually!
Great insight on this blog! Anything that includes sugar, especially arrival sweetners, is bad for you. Your body doesn’t digest it well and it stores it as fat. Here at AWAREmed Health and Wellness Center in Myrtle Beach SC, we believe that sugar acts like an addictive drug to people, and it should be completely avoided. Check us out online for the therapy and. Supplements we use for addiction at awaremed.com
I began eating like this when I first started Dr. Alejandro Junger’s Clean program more than a year ago. I recently did the cleanse again as I was getting off track. It’s amazing how easy and – yes – economical it can be to eat whole or raw foods. We spend a lot of money at our co-op, but it’s less expensive than take-out meals, illness, doctor visits and prescriptions. And I love buying local, supporting farmers and others in our community who use sustainable practices. I have much more energy, mental clarity, consistent moods and better sleep when I follow most of the rules above. Dr. Hyman’s recommendations are great for mind, body, spirit, longevity, mood and a healthy appearance.
I have to take issue with the comment about throwing anything out with more than five ingredients on the label. A bit of an extreme statement to say the least, and it gives one pause as the the overall judgement of the author. There are many items in my kitchen with more than five ingredients that are perfectly healthy! For example, since I am on a low sodium diet, I use Trader Joes “21 Seasonings Salute” for my cooking. It has many different seasonings included in one jar, but nothing artificial or otherwise unnatural.
Hi Thanks for all your blogs,. I have started juicing a month ago or so, My aunt was cured of cancer by juicing and detoxifying.. i have been juicing all kinds of vegetables for breakfast and oatmeal with a banana, for lunch I usually have a smoothie and some almonds and for dinner I have another veggie juice, salad and either a piece of salmon or organic chicken. I only eat 3 times a day and drink lots of water and go to the gym. This change in my lifestyle has been phenomenal! I have so much more energy and a by product is im loosing weight and feel more amazing then ever.
I have been following these rules (and a few more) for the past 6 months and here are some of the results:
- my pH has gone from a consistent 5 to a consistent 7-7.5
- my teeth got whiter and healthier
- my night vision improved and my neovascularization has diminished
- my osteoarthritis has disappeared
my additional rules: i make sure to get 3 cups of leafy greens daily; 3 cups of colorful fruits/veggies daily; and 3 cups of sulfur veggies daily. doing all this helped uncover some looong unrecognized food sensitivities and allowed me to address them too.
I’m aiming to heal some bigger things, but I take these as proof that I am on the right track! Thank you for making this kind of helpful info so easy to access!
Great read Dr. Hyman!
I’d like to know, what are your thoughts on coconut oil? I was told if I substituted regular cooking oil with coconut oil it would help lower my cholesterol. Is that true?
Hi Di,
We like coconut oil. Look for unrefined coconut oil and use it for sauteing, with salads and even in your morning shakes.
For more personalized nutrition advice, Dr Hyman’s nutrition coaching team would be happy to work with you on an individual level to help you reach your goals. To work with the nutrition coaching team please go to: http://www.bloodsugarsolution.com/nutrition-coaching/ OR call (800) 892-1443 to get started.
I have followed Dr. Hyman’s suggested diet from the Ultra Simple Diet book (purchased many years ago) for the past 8 months, initially to the letter of the law but now a modified version (and juicing a lot) I can absolutely live with every day. I have been blessed with a good constitution and no major health problems and wish to keep it that way although I HAD suffered from being overweight most of my life and only through this diet and other sources of great nutritional enlightenment and education, have I completely changed my way of looking at food and my association with it as simply a nutritional additive to fuel my temple. I have been adhering to the 10 rules as closely as possible and can’t bring myself to buy any of the forbidden foods/additives. Farmer’s markets ROCK!
Thank you Dr. Hyman for helping me begin the healthiest days of my life and losing 58 of the total goal weight-loss of 65 lbs is an enormous boost to the ego!
Now, if I could only get my family and friends to get the whole big picture ……. but they have to want it just like I did!
Have been following your recommendations, Dr Hyman for three months, since I was diagnosed with diabetes at that time. I felt terrible prior to this, very low energy, my muscles and bones in my whole body hurt all the time. I felt like I was 90 evn though I am only 59. I took mutiple naps every day, some days staying in a prone position ALL day. When I was admitted to the hospital my BG wa 493. A1C 13. I was sent home taking 4 shots of insulin a day for a total of 22 units.
Here I am three months later having read your book and following your advise. My BG levels now remain under 120 most days with only one maybe two shots of insulin for a total insulin of 10 units. By correct eating I have lost 30 pounds, regained my energy, my bones and muscles no longer hurt or ache. I have no need for even a small nap during my day. I am walking 2-3 miles 5 days a week and now feel more like 35 rather than 90.
Healthy eating DOES ABSOLUTELY have a remarkable pay off, and what I now realize is NO poison is worth putting in my mouth compared to how I now feel. I do have about 50 more pounds to loose but I now am confident that by following your lifestyle changes I will be there by this coming fall, and hopefull that my diabesity will resolve itself.
Thanks for ALL you do! You have literally been a lifesaver for me!
Love, love Dr. Hyman’s work and his message. So thankful for all he does! Just one question about this particular piece, though. Dr. Hyman mentioned to watch for the word, “hydrogenated”. Through my own research, I’ve found that it’s only “partially hydrogenated” oils that are trans fats. Hydrogenated oils are saturated and therefore not so great for our bodies, but they are not trans fats. Can you confirm this for sure? Thanks!!
Dear Dr. Hyman,
I have a shopping rule that you and your readers might find fun and helpful to improve the variety of healthy foods in their diet. Nearly everyone knows the place to spend most time and money is in the fresh fruit and vegetable section of the food store. But focusing on it is only step one.
Step two is a careful inspection of EACH fruit or vegetable. My rule is if I ever come across one I do not recognize or know how to prepare I immediately buy some, take it home and cook it. Over time, this one rule has vastly expanded my awareness of the variety of fresh produce available to me. If the items you select stumps the cashier you know you are on the right track.
For those inexperienced in the kitchen, I recommend limiting new food purchases to one or two items at a time. Also, to avoid their dying in the refrigerator, the unfamiliar items should be on the menu to be cooked first or as soon as they ripen.
This rule works for experienced cooks too since new items are regularly showing up in the produce section. (I did a fuyu persimmon pie last week that turned out great.)
Bon Apetite
I have a nephew who is 8 yrs old, has Asbergers,ADHD and is very underweight with big dark circles under his eyes. He does have issues with foods, texture and taste as many kids also can at an early age.
My brother and his wife have tried removing dairy and gluten from his diet but won’ t remove all sugar, which I feel should be very first on the list! It doesn’ t help that companies ( like oreo cookies) label their cookies ” gluten free” and make them seem less harmful choices! They also “feel bad” that so much yummy stuff has to be taken away. ( there must be yummy acceptable choices that are nutricious, right?)
He is a picky eater and is given snacks which steal his appetite for the really good mealtime foods. I have suggested giving him part of his dinner if he is hungry after school instead of treats and sugary fruits that rob his appetite. Friut canbe a good alternative to sugary cookies for some but then he will not eat the protein and vegetables and only wants hot dogs!
We are all frustrated right along with them and want the best for him. Do you have any suggestions, Dr. Hyman, for getting healthy foods into a picky eater with these other issues or cookbooks for kids with these diagnosises? I know a child will not starve themselves if only offered the right choices and there may be some adjustment period with a tantrum/ meltdown power struggle …but something has to ” give” and we need help.
Thanks in advance for any help you can offer, most sincerely!
Hi Lisa,
Thank you for sharing your story with about your nephew. You might look into Dr Hyman’s The UltraMind Solution which goes into great depth about the triggers and treatments for many of the symptoms you report. You might also look into these articles:
1. http://drhyman.com/blog/2010/12/09/breakthrough-discovery-on-the-causes-of-autism/
2. http://drhyman.com/blog/2010/05/19/why-current-thinking-about-autism-is-completely-wrong/
3. http://drhyman.com/blog/2012/11/20/raising-healthy-eaters-part-i/
4. http://drhyman.com/blog/2012/11/29/raising-healthy-eaters-part-ii-a-journey-throughout-your-babys-lifecycle/
5. http://drhyman.com/blog/2012/12/06/raising-healthy-eaters-part-iii-cooking-in-the-kitchen-with-your-kids/
You might consider showing his parents this cookbook too!:
http://drhyman.com/bss/bsscookbook/
For more personalized nutrition advice, Dr Hyman’s nutrition coaching team would be happy to work with you on an individual level to help you reach your goals. To work with the nutrition coaching team please go to: http://www.bloodsugarsolution.com/nutrition-coaching/ OR call (800) 892-1443 to get started.
WELL AS A NUTRITIONAL PHARMACOLOGIST AND WELLNESS INSTRUCTURE, I HAVE TO DISAGREE ABOUT PLANT AND FRUIT BASED SUGARS….. THEY DO NOT HAVE THE IMPACT ON INSULIN AS DOES SUCROSE , HONEY AND BROWN SUGARS… IN THE FACE OF MILLIONS OF METABOLIC SYNDROME PATIENTS, SUCROSE IS THE “MOST TOXIC SUBANCE ON EARTH” , QUOTE ONE OF YOUR COLLEGUES…..
I see a contradiction between #9 in this email and another email I received from you touting the benefits of the sugar alcohol erythritol used in candy recipes in a candy cookbook you are selling.
Hi Sue,
Dr Hyman supports avoiding all artificial, fake and synthetic sweeteners. Hope this clarifies the issue for you! For more personalized nutrition advice, Dr Hyman’s nutrition coaching team would be happy to work with you on an individual level to help you reach your goals. To work with the nutrition coaching team please go to:http://www.bloodsugarsolution.com/nutrition-coaching/ OR call (800) 892-1443 to get started.
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