Transcription
Dr. Rob’s BasicHandbook forHealth, withRecipes
AlternaCare Holistic Health Care & Weight Loss ClinicTABLE OF CONTENTSDEDICATION & IMPORTANT NOTE3INTRODUCTION4ALL ABOUT FOOD7A BIT ON WEIGHT LOSS23RECIPES26SECTION ONE27BREAKFAST27LUNCH & DINNER POULTRY30LUNCH & DINNER SEAFOOD33SIDES, SALADS, ETC.382
Dedication:This handbook book is dedicated to my patients with the purpose of giving them enjoyable recipesand some great tips on how to be and stay healthy. Grateful thanks is given to my grandmotherAngelina for the time I spent with her cooking and making homemade pasta as a kid, and to mywonderful mom and dad, for all the time we spent in the kitchen or at the grill cooking and enjoyingone another around the dinner table.Dr. Robert G DeBeaseChiropractor &Diplomat In Naturopathic MedicineBoard Certified American Council of Holistic Medicine.IMPORTANT NOTE: Nothing is this handbook is meant to treat, diagnose, cure or prevent anydisease or illness. This book is not a substitute for care provided by a licensed healthcare provider.Nothing in this book is a guarantee for results, as individual results may vary.This handbook is not meant to be a formal book. It is just that, a handbook, for the patient on hisor her journey to a healthier self. In parts of the handbook there is a comedic undertone, so pleasedon’t take it too seriously. If I say you are going to lose a million pounds your first week, I’m justkidding.Lastly this handbook is a guide. It is designed to answer some of the more common questionspatients have about eating and losing weight, as well as, provide some great food ideas. It is not yourpersonalized customized program. That will be established after your consultation, exam, testing andfile analysis are complete.3
Chapter 1Introduction4
First off, if you are an AlternaCare patient, thank you so much for allowingus the privilege to care for you. And regardless if you are a patient, I want topersonally commend you for reading this handbook and for taking the steps toget yourself healthy! A journey contains many steps but it can be said that thefirst ones you take are some of the most important. So, well done on takingyour first steps! Well done on deciding to improve your health!I have been in practice since 1997 and since that time no two patients havebeen on the same eating and supplement program. The reason you ask?Well, I’ll gladly answer that. It is due to the simple fact that there is only one of you. Now, if youare a mom with kids, you might wish there was 2 of you. Who am I kidding? Maybe more like fourof you. In any event, there is only one of you, so there is only one program that is going to be idealfor you, for your physiology, and for your actual condition or state of being. Subsequently, eachperson’s program in our clinic is completely customized to meet that individual's physiological(relating to the function of the body) needs. Accordingly, this handbook is not a customizedprogram. It is not your tailored plan. Rather, the below is meant to serve as general information, as aguide if you will, on your journey toward a healthier, happier and thinner you. Now this books isgoing to provide you with knowledge. Knowledge is power and I want you guys to have the healthrelated power of a One Trillion Ton Super Health Bomb! Well, maybe this handbook is not going toprovide you with that much information but it’s certainly going to be a nice sidearm that you’ll carryon the path towards the best possible you.If I lose weight, that will solve all my health problems?Losing weight is an admirable goal when weight loss is needed. Afterall, there are manyproblems such as diabetes, heart disease and joint problems that can develop when a person isoverweight or obese. However, what if you really struggle trying tolose weight? Some folks have walked enough on the treadmillto climb to the top of Mount Everest and have lost little or noweight. How about you? Have you lifted weights like Arnold,biked like Lance Armstrong and swam like Michale Phelps butdidn't see the weight loss that you were expecting?Have you dieted your butt off and lost a bunch of weight toonly put that weight right back on? Well, that happened becauseweight isn’t or wasn’t your problem. That’s right, I just saidit! Being overweight wasn’t the problem. You see, the reasonyou are overweight is usually because of some other problemwithin your body. There is something that is causing you to beoverweight. What is needed is to find the underlying causeof your weight issue and handle it once and for all. The viewpoint then must change from, I’m going to lose this weight so I can get healthy to I’m going to getthis body of mine healthy so I can lose the weight.Is my program the same as everyone else’s?No it’s not. In the last 20 years I’ve never had 2 patients on the exact same program, it justnever happens because we are all bio-identically unique. Well, that’s not entirely true. There wasthis one time where I had 10 year old twins who had the exact same program. So it did happenonce, but I guess what I'm saying is as long as you're not a 10 year old twin then your program isprobably one of a kind.LOL5
How is my program created?The initial paperwork, consultation and exam are tools the doctors use to determine the gland ororgan in your body that is stressed possibly contributing toyour health or weight issue. Once the main organ or gland isdetermined, the doctors will usually run lab work or holistictesting on that particular organ or gland. The labs combinedwith the consultation and exam help the doctors determineyour customized program. We then work towardssupporting glandular/organ repair, healthy weight loss,which creates a nervous system free from stress and ahealthier you. Ultimately, we are directly dealing with theunderlying cause to your weight and/or health issues. Yourcustomized program is targeted towards the optimalexpression of life in your body.Healthier can mean happier for all!How do you feel when you are sick? How do you feel when you are exhausted and rundown?Not too great, right? If a person has a health problem they are not being 100% themselves. Thehealth problem takes away from who they truly are. I had one parent tell me once, “My kids don’teven know the real me. They have never really know the real me. They think I’m this tired, oldperson who doesn’t like to do much. They don’t know that I actually love to do things. I love to goplaces. I was an athlete! There is nothing more I’d like to do then to fly all over the world with themand have adventure after adventure, but I can’t. I’m exhausted! I'm fat! I feel terrible!” Clearly,this patient’s mood and lack of energy had a negative impact on everyone from their coworkers totheir friends and family. Until one day, when this patient's health improved; things were somuch better for everyone.Now here's something cool to think with. Imagine if all of a sudden all the people under theage of 80 with health problems got spontaneously cured and had abundant energy! Do you thinkAmerica would be a stronger country? Do you think the economy could improve? Do you think thedivorce rate might drop just a little? I believe that the healthier we are, the better impact you canhave on those around you and the happier everyone will be.There was this adorable little old lady in the grocery store the other day that gave me a big smile.It made me instantly happy. Getting yourself healthier can make you feel better helping you to havea positive impact on your family, friends and coworkers. In addition, getting yourself health not onlyhelps you, but it sets an example for others to jump on board.6
Chapter 2All About Food7
Is this food?According to Dictionary.com food is "anynourishing substance that is eaten, drunk orotherwise taken into the body to sustain life,provide energy, promote growth etc.” Whendeciding if something is food we can simply askourselves, “if I ate a lot of this particular fooditem could it sustain my life?” “Could it help mybody repair itself?” “If eaten on a regular basis,will it provide me with energy?” Now let’s lookat some examples. Will donuts sustain your life?Could you live off a diet of mostly donuts? Howabout BHA (Butylated hydroxyanisole) or BHT(butylated hydroxytoluene), which are both chemicals added to packaged foods to preserve their shelflife. According to CNN.com, large doses of these two chemicals have been shown to promote thegrowth of tumors in lab animals. Yum! Just the thing I wanted for breakfast, potential tumorcausing chemicals. We can clearly see that some of the things that we are putting into our body donot qualify as food, and in truth, may be very harmful. Let’s talk a bit about what food or reallywhole food is.What’s the term “Whole Food” mean?Whole food is just that, the complete food. It is not food that has been refined, altered or messedwith in any way. In whole food you have everything that God wanted you to have in that food. Thebelow example is of a single grain. Notice you have the bran on the outside that helps detoxify andmove our bowels. You have the endosperm whichprovides some vitamins and energy in the form ofcarbohydrates. Lastly, you have the germ which is packedfull of vitamins and essential fats.In the refinement process, they usually remove everythingand just leave the endosperm. They then, “fortify” the grainby spraying it with vitamins that are often made fromwood and coal tar. Yep, I didn’t stutter, coal tar. “Jimmywould you like some coal tar with your breakfast thismorning?” “Sure would mom! Coal tar goes great with myorange juice!” So, why would someone want to refine food?Ok, We’re back to the answer that is far too common, money.Someone found that if you remove everything from this grambut the endosperm and then spray it ith synthetic vitamins, itwill have a much longer shelf life.Longer shelf life equals greater profits. When we understand the unfortunate truth that profits allto commonly dictate what's on the shelf, we must also understand that we have to personally takeresponsibility for our own health and the health of loved ones. It's pretty apparent that certainparts of the food industry care a lot more about their bottom line then your or my health.Now the average person might be on 4 different eating programs in our clinic; maybe even5. The reason for this is each eating program has a different goal in mind. Once that particulargoal is attained then the patient moves onto the next step in their program. We do have a fewprograms that a patient might be on that are not whole food in nature. These are generally shortterm programs designed to support the improvement in hormonal imbalance or providedetoxification. Ultimately, and once a person has achieved their goal weight, a whole food eatingprogram is best.8
Benefits of raw foodThe nutrients in our food help us to repair damaged tissue, rebuild our bodies and help usfunction properly. Enzymes help us break down our food into small particles. The smaller the foodparticle the easier it is to absorb into our bloodstream. Enzymes come from two sources, endogenous,which come from our pancreas and small intestines and exogenous, which come from the raw foodthat we eat. The point I really want to make here is, raw food has most of the enzymes naturallyoccurring in it so you can digest it without having to tap into your body'sown enzyme stores. When we eat a diet consistingmostly of dead food our bodies have to produce 100%of the enzymes needed to digest the food. This willpotentially deplete the enzymes stored inpancreas and small intestines. Once there are notenough enzymes to digest the dead food the immunesystem will start releasing white blood cells into thesmall intestines. White blood cells contain enzymes.They normally swallow bacteria and viruses and thendigest them with their enzymes. When the white bloodcells have to start helping digest food, which is certainly not their main function, the immune systemis then overworked and weakened. This could potentially lead to increased occurrences of colds,allergies and sinus problems, as well as, fatigue, hormonal imbalance, subluxation (physical stress onthe nervous system) and a cascade of other health issues.Raw food contains almost all the necessary enzymes in the actual food itself that the human bodyneeds to digest that particular food. Have you ever bruised an apple and then it gets a brown spot.When you hit the apple the living cells inside the apple were damaged and the enzymes in those cellswere released. The brownness occurs because the apple started to digest itself. The body can moreeasily digest raw foods that have been well chewed, juiced or blended because most of the enzymesneeded to digest the food are already in the food. Eating some raw food along with cooked food canhelp to improve the digestion of the cooked food and reduce the chance of white blood cellactivation. I generally recommend about 50% of your total diet to be raw. This of course is mostly inthe form of fruits and vegetables. You’d never eat raw beef, unless you were just dying to see what itwas like to have a parasite.Some people will get bloated from eating too many raw vegetables. This is usually the result ofnot having enough good bacteria in the intestinal tract. Vegetables are very high in fiber and thatfiber is not able to be digested by the human body; we don’t possess the enzymes to do so. Theundigested fiber enters the lower intestinal tract where it acts as food for the beneficial bacteria.[Quick fact. You are supposed to have more beneficial bacteria in your intestinal tract then you havecells in your body. If you have taken antibiotics, corticosteroids such as, cortisone or prednisone,have been on birth control or have eaten a lot of sugar and carbohydrates you probably don’t haveenough of the beneficial intestinal bacteria.]If you don’t have enough of the good guys then the bad guys start to grow out of control and takehold. The “bad” bacteria will then start to eat the fiber from the vegetables and grow like wild fire.The bad bacteria will then produce a lot of gas, which ould potentially make a person feel bloated,have stomach pain and pressure, loss of appetite, constipation, heartburn or diarrhea. If this is thecase I recommend you cook 50%-75% of your vegetables for the first two to four weeks. Thisbreaks down the fiber removing the bad bacteria's food source. You might also want to take myproduct Dr. Rob’s Ultimate Flora Support (1 when you wake in the morning or 30 minutesbefore lunch if you take thyroid medication) and Dr. Rob’s PH Zyme (1 immediately after eachmeal). In any event, raw vegetables and fruits have a lot of benefit to the human body and should 9be eaten regularly depending on your current AlternaCare program.
Do I have to be perfect, doc?As stated above, God made our food and man messed with it to generate more profit. Geneticmodification of the grain, refinement of our food,toxic pesticides/herbicides and the adding ofpreservatives to our food all do one of two things,either provide more yield when farming or make thefood last longer on the shelf. These chemicals arenot going to add years to your life, however, nowthat I think of it, some of the preservatives mightlower your embalming fluid costs when you die. Ifwe could eat a perfect diet that would be verybeneficial. In reality though, I’ve not met a perfectperson. The idea of having a perfect diet is a hardconcept to swallow, pun intended. In truth, if youare already healthy you can probably do about 70%to 80% of the things right and you’ll be pretty OK. If you are not yet healthy, but are on the noble,rewarding, awesome quest to become healthy, then all I can say is, you will get out of it what you putinto it. 100% is better than 90% and 90% is better than 60% and 60% is better than 40%.I thinkyou get the idea. The point of the matter is, that it’s far better for you to do something than nothing.It is far better for you to start slow, maybe at only 20% and work your way up. Years ago I had apatient who suffered with a rare but potentially life threatening illness called Sarcoidosis—acollection of inflammatory cells in the lungs and other organs that interferes with the organs ability tofunction properly. Initially, she did not want to put 100% into her program. She liked her lifestyleand was reluctant to change. I’d say initially she followed about 60% of my recommendations,however, she saw improvement. The more she improved the more she’d follow myrecommendations. I don’t think she ever got to 100% but I can say that eventually her specialistpronounced her cured of the disease. Now, I'm NOT CLAIMING to cure any diseases. The FDA isvery clear on that point indeed. However, truth of the matter is simply this, do what you can toimprove your health, as something will always win over nothing.Why do we feel it is so important to change what you eat?Most of us are aware of the fact that our nation is extremely unhealthy. When studies show that2/3 Americans need to lose weight, and 32% of children are overweight, I think this a problem thatwe, as a nation, need to fix. What is the number one cause of death in America? HEART DISEASE,and of course, cancer follows closely behind.The western diet has gone full force into an easy-fix, grab and go eating regime. We’re a busynation, but why are we sacrificing our health, while working so hard? To earn a living? Why do wefocus on diets that restrict us from doing what so many of us love to do EAT? I want to show youthat it is okay to eat, but just like anything, it should be done consciously and in moderation.Here, AlternaCare, we focus on real foods as much as possible. We may supplement the dietwith health bars or shakes for short periods of time, but when it comes to life style, we want realfood. While putting this handbook together; I wanted everyone to realize that you can make food thattastes delicious without all of the junk and chemicals big companies add. It does take time to preparehealthy meals, but investing that time can dramatically impact your life, your health and how youfeel every day.I recommend that you take at least one day out of your week to set aside the time to grocery shop,wash, prep, and store your produce for the week. It is even better if you are able to make some of10
your meals that same day. Doing so will allow you the extra time to make other meals throughout theweek with your busy schedule.This handbook has some good natural whole food recipes.11
AdditivesThe federal Food, Drug, and Cosmetic Act gives a very long and complex definition about whatexactly a food additive is. Because I care about my patientsand don’t want to give anyone a headache, I’m going to spareyou from the pain of reading that definition and simply sum itup for you here. A food additive is a substance added to foodand NONE OF THE EXPERTS KNOW IF IT’S SAFE TOEAT. Yes, that is correct. The experts of America do notknow if over time these food additives will make you sick ornot.I highly recommend for you start reading the list ofingredients on your food packaging. If you can’t pronounce something, chances are, it is a foodadditive. Here are some common additives found in many processed foods. Benzoates (used to kill microorganisms)Potassium Sorbate (used for killing mold)Propylene Glycol (thickener and texturizer, used in antifreeze for cars and airplanes)Calcium Pantothenate (calcium supplement)Aspartame (sweetener)Disodium Guanylate (flavor enhancer)Cochineal (Red coloring)Titanium Dioxide (white coloring)AntibioticsIndustrial farms have been adding antibiotics to livestock feed since 1946, when studies showed thatantibiotics caused animals to grow faster and put on weight more efficiently. Today, antibiotics are routinelyfed to livestock, poultry, and fish on industrial farms to promote faster growth and to compensate for theunsanitary conditi
lose weight? Some folks have walked enough on the treadmill to climb to the top of Mount Everest and have lost little or no weight. How about you? Have you lifted weights like Arnold, biked like Lance Armstrong and swam like Michale Phelp
