Nutritional Plan for Beginners

In the previous articles we have learned about the importance of following a nutritional program that will give your body what it needs to be healthy, that follows your personal biochemistry and genetic traits. Now, we also learned that it is important to pay attention to four health indicators when you are starting your nutritional program.

We learned about the importance of knowing what your insulin levels are and what your ideal waist should be. In addition, it is also important to know what is your blood pressure and your cholesterol levels.  Now that you know your four basic health indicators, it is time to start your nutritional plan. It is recommended to start such a plan in the beginners level. So, what to do?

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The first step in your health plan is to eliminate all wheat and gluten from your diet. Gluten is mostly found in wheat. However, corn and rice are usually safe.

Gluten that contains gladins, however, can cause toxic reactions. These reactions trigger your immune response. Your body can then treat the antibodies to gliadin as enemies, as if there was an infection. When you start your nutritional program, the effects can take from 30 to 60 days to be felt. 

The second step in your nutritional program is to eat at least one of your food uncooked. Food that is raw has more sun energy available and thus can help you feel more vibrant and overall healthier.

The third thing you can do is to eat more vegetables of course following what your body is asking for. Also make sure to keep your vegetables as fresh as possible.

The fifth step is to limit the amount of sugar and fructose you consume. One goal for instance could be to decrease the amount of fructose you consume from between 15 grams to 25 grams per day.

Nutritional Typing - 2 Additional Health Indicators

Following a nutritional program that is based on your own biochemistry and genetics is the key to success when it has to do with being healthy. A nutritional program that takes into account your own personal biochemistry and genetics will work because it helps you understand your own body and achieve optimum health. 

In contrast, the programs that are out there do not accomplish this. These programs fail because they try to provide one solution for every body. Yet, there is one basic fact that these programs ignore. This is that everyone is different and that one person's food may be another person's poison.

In the previous articles we have learned that in order to begin with your own personalized nutrition program, first you have to learn more about four factors that can help you learn more about your own body and your current situation. 

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The first factor we learned about was your insulin levels. Insulin plays a crucial role in your body as it can help you get your blood levels down to normal. Without insulin, it is likely that you would die or go into a coma. However, we also learned that having too much insulin in your body can be counter productive.

We also learned that you have to keep your waist size as close as possible to the ideal weight. The waist size can help you see if you are in risks of health problems because of being over weight or even obese.

Now, there are two other indicators that you have to pay close attention to when you are starting your personalized nutrition program. 

One of the other two factors is your blood pressure is 120/80. This factor is often related to insulin levels as insulin levels can contribute to elevated blood pressure.

The fourth and last factors has to do with cholesterol. Now, what matters is not the total cholesterol, but rather the ratio of HDL to total cholesterol and the ratio of triglycerides to HDL. The ideal HDL to Total Cholesterol ratio should be above 24%, although 30% or higher is better. 

Furthermore, the Triglyceride to HDL ratio should be below 2. The higher the number is the worse your insulin control. 

Nutritional Typing - Second Health Indicator

In the previous articles we learned more that it is important to find out your own nutritional typing. The reason for this is that each individual is different, biologically, genetically, biochemically. Thus, one type of nutritional diet may benefit one individual but it may not benefit other individuals. We also learned that when you are starting your own nutritional type program, it is very important to focus on four factors that will indicate how healthy you are and what initial steps you need to take.

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The first factor we learned about was testing your blood insulin level. Insulin is good, but not in high amounts as your body may become resistant to it and thus there are great dangers when consuming sugar. In addition, insulin sends mixed up signals to your body which can result in accumulating fat.

Now, we will talk more about a fourth health indicator, that is, your ideal weight and waist size. According to the statistics, two out of three people in the United States are overweight and one out of every three people in the United States are obese. 

The best way to figure out if you have a weight problem is through measuring your waist size. The waist size can help indicate if you are at risk of cardiovascular diseases and diabetes. Here are some basic numbers to give you an idea of what your weight should be:

If you are a male and

your height is: 5' 6", your ideal waist measurement should be 29"
your height is: 5' 7", your ideal waist measurement should be 31"
your height is: 5' 8", your ideal waist measurement should be 31.2"
your height is: 5' 9", your ideal waist measurement should be 31.7"
your height is: 5' 10", your ideal waist measurement should be 32"
your height is: 5' 11", your ideal waist measurement should be 32.6"
your height is: 6' 0", your ideal waist measurement should be 33.1"

If you are a female and

your height is: 5' 1", your ideal waist measurement should be 24"
your height is: 5' 2", your ideal waist measurement should be 24.5"
your height is: 5' 3", your ideal waist measurement should be 25"
your height is: 5' 4", your ideal waist measurement should be 26"
your height is: 5' 5", your ideal waist measurement should be 26"
your height is: 5' 6", your ideal waist measurement should be 26.5"
your height is: 6' 7", your ideal waist measurement should be 27"

Nutritional Typing - Health Indicators

In the previous article we talked about how it is important to find out a dietary approach that is based on you. Yes, each one of us is different for everyone else. This means that a plan that may fit certain individual may not fit you. The way you look and the way you react to certain foods and nutritional diet is based on your specific genetic and biochemical makeup. Thus, in order for your body to have what it needs, you have to learn what your body is asking for so that you can give it to it. 

Now, in order to follow the right plan for you, there are four indicators that will help you in greatly. These factors are insulin levels, your weight, your blood pressure, and your cholesterol levels. Yes, your body is the best indicator of your health and it is really important for you to pay attention to the signals that it is giving you.


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The number one factor as you can see from the list is your insulin level. Insulin and leptin are related. Insulin and leptin are good for you. They help you stay alive. But when you have too much of them, it is usually not good and it can backfire. 

The reality is that in your body you only need one teaspoon of sugar in your blood. Most adults have about one gallon of blood and all that you need is one teaspoon of sugar. That is where insulin and leptin can come to the rescue. 

When you eat a meal that is high in carbohydrates or grains, this causes a peak in blood glucose and that is when your body compensates by creating more insulin and sending in into your bloodstream. With time, however, your body becomes sensitized to insulin and with time you may become insulin resistant.

Thus, it is vital to undertake the an insulin level test. This test doesn't cost much and it can literally save your life as it is very powerful. You should work hard so that your level of insulin is below 5, and even below 3 if possible. Furthermore, something that help you normalize your insulin levels is exercise. We will now learn about the second health indicator in the next article.

Improving your Nutrition

Today, obesity and being over weight are a major concerned for millions of individuals. In addition, there are others that are fighting against inexplicable or lethargy. To combat these, experts have come up with hundreds of different strategies and diets. In most cases, these professionals have come up with solutions that are to fit every individual. Yet, there are other professionals that belief that each individual requires a specific plan fit for that individual.

To these individuals, there is one fundamental truth, and that is that one person's food may be another person's poison. The reason for this is that each person is different on the outside but the differences between each individual do not stop at the outside. The differences are also in each person's biochemistry and genetics. Each individual has a unique biochemistry. Which means that they use nutrients in a different way. This heavily depends on your specific genes and their expression.

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This is why many diets do not work. They try to give a solution that will fit everyone. The diet may help one individual but may literally be killing another individual. Furthermore, individuals also try to stop eating certain foods when they feel bad. They act on a symptom oriented basis. Once the problem has been cured, they go back to the same eating patterns and the problem returns. Thus, it would be better for these individuals to determine what the situation really is, that is, to understand their genetic traits and thus act accordingly to what their bodies are asking. 

What you have to work to do is to learn more about your own body and your own metabolic system so you can then pinpoint what you are doing wrong and come up with a better way to address what to do, what modifications need to be implemented so you get the results you want.

Now, your body is the best indicator of your current health. There are specially four main factors that can tell you how you are doing health-wise. In the next article we will learn more about these health indicators that have been time-tested.

Sugar and Aging

Sugar may actually make you age faster. While it sounds too horrible to be true, it is true. Sugar actually stimulates advanced glycation end products, or AGEs, which are a group of compounds that form when sugar reacts to amino acids. This can occur in the food that you eat and inside of your body.

This acronym, AGE, is appropriate to aging, because what happens is that oxidation occurs in your body and outside. This leads to aging, or the process of disease. Eventually, with too much sugar consumption, advanced glycation occurs. This causes diseases in your body to begin occurring. Some examples may include cardiovascular disease, Alzheimer’s disease, diabetes, inflammatory processes and other diseases that are the result of damage occurring in your body and your vital organs.

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Limiting Sugar for Longevity

Too much sugar can increase levels of hormones in your body including insulin and leptin. It also decreases your body’s sensitivity to these hormones. This makes you more susceptible to premature aging, and chronic diseases that are degenerative. A good example is heart disease. 

Your blood sugar normally rises after a meal that you eat. But, when you eat a meal with a lot of sugar, your blood sugar level rises excessively, and stays elevated. This causes the body’s tissues to break down. However, when you eat better quality foods, including low-glycemic grains and vegetables, your body actually uses that food as fuel, so that your blood sugar rises more slowly, and stays steady.

This provides your body with fuel, and nourishes your organs, including your skin. 

Glycation happens when too much sugar in the body bonds with protein, forming advanced glycation end products. This causes the body to become inflamed, which makes the immune system kick into high gear. Then certain immune system defense cells turn on, called RAGEs, to get rid of the damage in the body. However this process can cause damage to healthy areas of the body, leaving behind scar tissue and plaque.

The only cure is eating well, and limiting sugar intake.

Sugar and Cancer

Much research has been done to determine whether there is a link between sugar and cancer. Plenty of research is available that demonstrates that sugar, when consumed in large quantities, can be toxic to the body. 

The primary effect that sugar has on the body is that it can cause obesity and overweight, interfering with the body’s ability to metabolize glucose. The extent to which sugar may be linked to cancer however, may still remain a mystery. 

The Cancer Connection

Each year millions of people are diagnosed with cancer. Over 12 million cases of cancer in fact, are diagnosed annually throughout the world, and that number may continue to grow and climb if more causes and treatments for cancer are not found in the near future. 

Studies have been conducted that demonstrate that some cancer cells do find glucose to be a fuel for them to grow. As sugar can fuel glucose metabolism, this suggests that eating less sugar may cause cancer growth to slow down. While this does not suggest that stopping consumption of sugar may be a cure for cancer, it does suggest a possible link between sugar consumption and cancer growth. 

Less sugar consumption may help cancer to spread less invasively, simply because it is not being given as much fuel to feed on, in a form that is easily usable. While other forms of food can supply glucose, no food provides it as readily as sugar does. 

Where does sugar hide? In modern society, sugar is in many different foods, not just in table sugar. Thanks to processing, sugar may be hiding where you least expect it. Some foods that commonly contain high levels of sugar may include processed foods including meats, juices, soda, sports drinks, nutrition or energy bars and even nutritional supplements. 

If you have cancer, or suspect a diagnosis, it may pay to cut back on sugar consumption to give those cancer cells less fuel to use while doctors use technology to combat this deadly disease.