The Best Dietary Tips in the World

July 29, 2011

So you want to be skinny, and suave’ for the summer? Rather than look to weight loss centers or medical centers offering gastric bypass (bariatric surgery) or the latest trendy diet or drugs, learn about and practice sound principles that will help you sustain optimal body weight.
Many Americans deceive themselves into believing they eat a healthy diet because they eat a piece of fruit daily or consume low fat or no fat foods.  At the same time they fail to realize one of the greatest dangers contributing to weight gain is excessive consumption of sugar.
The average person eats about 180 pounds of sugar a year. Many eat more. Sugar or refined carbohydrates in the form of the “Three Whites”, white bread, white rice, and white potatoes are quickly absorbed starches with high glycemic index levels. They increase insulin production and blood sugar levels and prompt us to eat more than we need.
Sugar is disguised under different names such as, high fructose corn syrup (HFCS), sucrose, glucose, maltose, lactose and dextrose, honey, sucanat, maple sugar and cane sugar. These sugars are in most processed foods and should be avoided.
A false belief most Americans hold is that skipping breakfast will contribute to weight loss. The opposite is true. Skipping breakfast increases total calorie consumption, usually in the form of simple carbohydrates.
A good rule for proper food intake is the old proverb: “Eat breakfast like a king, lunch like a prince and supper like a pauper”.
Tips that Rule
Eating breakfast means “breaking” the fast. Eating after a good night’s sleep normalizes glucose levels and enhances metabolism that helps to regulate appetite for the day. Missing this meal increases the temptation to binge on junk food the rest of the day.
Drink Water (H2O). Avoid tea or coke, energy drinks, juices or coffee. Drink only water. If you don’t have access to a good water system, consider purchasing one. Here are two websites with information.
In the long run it will be less expensive than buying cases of bottled water. Though fruit juices contain some vitamins, they also contain large amounts of sugar. Our body cells are made mostly of water that needs to be replenished throughout the day. Consume ½ your body weight in ounces of water daily and you will remain hydrated.  For example, a 120 pound woman would drink 60 ounces of water daily. To jazz up plain water, use a lemon, lime or orange slice. Add a few mint leaves and the water takes on a more exotic flavor.
Eat wholesome snacks. Is there such a thing? Yes, there is. Snacking is good if the foods are nourishing. Consider nuts, organic trail mixes made without additional oils and always read the labels. Add fruits and vegetables to the snack list too. Nuts naturally contain good fats that feed the brain cells necessary for optimal function and add fiber to the diet. Avoid chips, pretzels and candy that contain hydrogenated oils. When you begin to eliminate snacks that contain artificial ingredients, cravings begin to diminish.
Ditch ALL Diet Sodas. Artificial sweeteners are molecular poisons and promote increased appetite. Their sweetness is anywhere between 300 to 1000 times sweeter than white table sugar. They create an addictive cycle. While thinking you are consuming fewer calories in your drinks, you are likely consuming more calories in general. Once artificial sweeteners are eliminated from your diet, taste buds return and weight loss becomes imminent. See Sugar Substitues
Avoid energy bars and sports drinks. Though marketed as “healthy”, these energy bars are no better than the average candy bar. They contain more ingredients and more chemical fillers. The only “pure” energy bar available is the Omega 3 Energy Bar by Dr. Marcus Laux They are healthy and delicious; and the only ones I purchase for my family.
Sports drinks come in a variety of bright colors and are laced with chemicals, artificial flavorings and dyes. They barely contain enough electrolytes and minerals to market themselves as healthy sports drinks. A better alternative is EmergenC that comes in a variety of flavors and contains a multitude of vitamins and minerals. It is a great substitute for soda pop or any other sport drinks.
Another healthy vitamin sports drink is Aloa Loa. . This product will surely impress you.
Consume “real” fats. A popular message coming from American health institutions for the past 30 years is to avoid fats and consume fat-free and non-fat foods. Yet Americans continue to get fatter. Could it be that the chemical laden fat-free and non-fat foods are causing weight gain?
Fat is not the enemy. It is vital for many bodily functions. The fats posing greatest risk are trans fats or hydrogenated fats. Avoid these and instead, consume monounsaturated fats found in olive oil (cold pressed extra virgin which provides phytochemicals and phenols that help to boost immunity), avocados, nuts, seeds and flaxseed.
Consumption of these fats has shown to lower cholesterol levels and decreases the incidence of heart disease. Additionally, they contain high levels of vitamin E, an antioxidant that protects the body from cellular damage. Monounsaturated fat is also known to be a defense against breast and colon cancer.
These fats are very popular in the Mediterranean diet that have been shown to be one of the best diets overall. Of course, like any food, they should be consumed in moderation. 
The latest research from the British Medical Journal (BMJ) just reported that children in Greece who eat a Mediterranean diet rich in vegetables, fruits, nuts, and olive oil experience less respiratory allergies and asthma than other children. Researchers reported that “data suggest” a beneficial effect of commonly consumed fruits, vegetables, and nuts and of a high adherence to a traditional Mediterranean diet during childhood on symptoms of asthma and rhinitis. Diet may explain the relative lack of allergic symptoms in this population.”

Coconut oil…the lost gem. It has been given a bad name since the introduction of polyunsaturated fats that have been promoted as tropical oils. These tropical oils, have been hydrogenated, which we now know pose a great threat to the human body.
Coconut oil, on the other hand, is one of the most beneficial oils and should be consumed on a regular basis. If you are interested in improving overall health and increasing your metabolic rate, start using coconut oil. Visit:
Having reviewed some excellent dietary tips, isn’t it time to incorporate some of them into your lifestyle daily? Experiment with one or two at a time and be conscious of results. Be confident that appropriate consumption of the whole foods listed above provides therapeutic benefits. “Let thy food be thy medicine”. Neither drugs nor surgery can do for you what good food does. 

Written By: Steven F. Hotze, M.D.

Steven F. Hotze, M.D., is the founder and CEO of the Hotze Health & Wellness Center, Hotze Vitamins and Physicians Preference Pharmacy International, LLC.


One response to “The Best Dietary Tips in the World”

  1. I’ve been a Vegetarian since 1980, a Vegan since 1990, & am 80% Raw Vegan Food now @ 65 yrs.
    It was The Best Thing I ever did for My Health!!

    With the Current HealthCare Chaos being Debated in Government & throughout America, not enough Thought has been Given to Personal Responsibility, along w/ Research Comparing the ‘Meat & By-Product’ based Mainstream Diet vs. the Vege, Vegan, & Raw Diets!!

    Nothing Affects Ones Health {or Lack Of} more than the Food & Drink that One Consumes Daily…along w/ The Subsequent Habits needed to Maintain, Survive, & Enjoy in Our Too Busy & Stressful Lives these days!!

    I agree: “One Day a Man’s Food will be His Medicine!” Hippocrates – The *Extreme Intelligence of GOD through Nature* makes that Eons Ago Statement ‘Truer & More Simple than Most would Ever Believe’ –

    Thanks for Your Service Dr. Hotze to Health & Country!!
    Michael Burge

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