are pregnant. F or a rough estimate of your protein need, take your weight and think of the number as grams. Multiply that number by 0.5 to 0.7, higher numbers for athletes in training.

E.g. a200 pound male who works out, figure 0.6 or 60%,200 X 0.6 = 120 or 120 grams of protein per day.

Remember from our discussion earlier, try to avoid meats that are not organically raised and free-ranged animals. Grass-fed beef is higher in omega-3 fatty acids, conjugated linoleic acid (CLA) and a cancer-fighting compound known as nitriloside or B 17. Try to avoid the hormones and antibiotics that are in most conventionally raised beef. Remember our goal is to promote health.

Eggs are a great source of protein as well as being packed with other health promoting nutrients. Eggs are not all created equally though, it is important to look for organically fed free-ranged chickens as their nutritional value is much greater. Eggs contain DHA, an omega-3 fatty acid that is important for mental health, intelligence and eyesight. They also are rich in carotenoids, choline, and other vitamin and minerals.

But aren't eggs bad for cholesterol? In two words, Absolutely Not! In fact there are factors in the eggs that actually help maintain healthy cholesterol and fight heart disease. As with any food and most things in life; Moderation is the key. Limit your consumption to two or three eggs, three or four times per week.

Include legumes as a protein sources. Try to rotate your protein sources. This is important in reducing the chances of developing food sensitivities.

Beverages.

Your primary beverage needs to be pure water if true health is your desire. A minimum intake should be at least eight glasses daily. A better guide for health optimization is to divide your body weight by two. This equals the number of ounces you should drink daily. For example, a 256-pound individual would need 128 ounces or one gallon per day; a 128-pound person would need 64 ounces or 1/2 gallon per day. Requirements differ widely. For example, a 5 foot 2 inch female working indoors is certainly going to have a different requirement than a 6 foot 3 inch male doing heavy construction work in 90-degree heat.

It is best to drink water at room temperature. Ice water can damage the delicate lining of your stomach. As a general rule, drink two eight-ounce glasses of water before breakfast, a glass of water about a half hour prior to lunch and supper. Drink an additional two glasses between meals and before bed to adequately hydrate your body. The best rule is: drink water whenever you are thirsty! Prior to your first drink in morning, run the water for a minute or so, as water sitting in the pipes can leach toxins from them.

Freshly pressed or squeezed fruit or vegetable juices are also healthful beverages. If you use a juicer, I recommend consuming the fiber along with the juice. Herbal teas are also good. Coffee is not an acceptable water substitute as it does contain caffeine, which depletes water reserves, and decaffeinated coffee can contain several chemicals. Coffee beans generally come from countries where there is little if any concern over the use of herbicides and pesticides. A cup or two daily of fresh ground organic decaffeinated coffee is acceptable. (continued on page 12)

@Center For Natural Medicine, P.A.

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