Dr. Salzarulo: A New York City Holistic Doctor

One of the best known and most effective ways to lower excess cortisol levels is with the nutrient Phosphatidylserine (PS). Phosphatidylserine is believed to facilitate the repair of the cortisol receptors in the hypothalamus. It is believed that the cortisol receptors get damaged by high cortisol levels reducing the ability of the hypothalamus to sense and correct high cortisone levels. Because Phosphatidylserine helps repair the feedback control apparatus, it is useful in correcting both high and low cortisol levels. Phosphatidylserine is also useful for preventing short-term memory loss, age-related dementia and Alzheimer’s disease.

Acidic and Alkaline Food Groups

Ideally, our diet should be 70% alkaline and 30% acidic. The average American diet is mostly acidic as the list of foods below clearly illustrates.

VERY ACIDIC

Alcohol
Artificial Sweeteners
Beef
Cheese
Coffee
Pork
Sugar
Veal

ACIDIC

Barley
Bran
Bread
Butter
Chicken
Corn
Corn Syrup
Crackers
Cranberries
Milk (cow)
Peanut Butter
Peanuts
Rice, brown
Rice, white
Spaghetti
Turkey
Walnuts
Yogurt

ALKALINE

Green Vegetables
Almonds
Apple, green
Avocado
Beans
Beets
Blackberries
Broccoli
Brussels Sprouts
Cabbage
Carrots
Cauliflower
Celery
Chard
Figs (fresh)
Grapefruit
Lemons
Lettuce
Limes
Milk, goat
Millet
Mushrooms
Non-Sweet Fruit
Onions
Peas
Quinoa, Amaranth
Radishes
Sauerkraut
Spinach
Tomatoes

VERY ALKALINE

Cucumbers
Seaweed
Soy Lecithin
Sprouts
Wheat Grass

Dr. Anthony Salzarulo DC, PC
Acqua Star Wellness Center
31 East 32nd Street, Suite 504
New York, NY 10016
Phone (212) 481-2922
www.DrSalzarulo.com

Recommended Non-Starchy Vegetables

Non-Starchy vegetables go with just about everything (except sweet fruit). You can eat them with oil, butter, ghee, meats, poultry, fish, eggs, grains, starchy vegetables (like acorn squash), lemons limes, raw seeds and nuts.

Arugula
Asparagus
Bamboo shoots
Beet greens
Bok choy
Broccoli
Brussels sprouts
Burdock root
Cabbage
Carrots
Cauliflower
Celery
Chives
Collard greens
Cucumber
Daikon
Dandelion greens
Endive
Escarole
Fennel
Garlic
Green beans
Kale
Kohlrabi
Lamb quarters
Leeks
Lettuces
Mustard greens
Okra
Onion
Parsley
Radishes (red)
Red bell pepper
Scallions
Shallots
Spinach
Sprouts
Swiss chard
Turnips
Watercress
Yellow squash
Zucchini

Greens and Health
Greens form the basis of good health. Greens are nature’s primary medicine.
More greens equal more vitamins, more minerals and more phytonutients. Greens help build strong bones; they maintain a healthy cardiovascular, digestive, immune and glandular system. They are anti inflammatory and prevent damage caused by free radicals. Greens are loaded with chlorophyll which is highly cleansing and detoxifying. Green foods are the lowest calorie, lowest sugar and calorie for calorie the most nutritious food on the planet. For example, steak has 5.4 grams of protein per 100 calories; broccoli has 11.2 grams per 100 calories (almost twice as much). Keep in mind that most of the calories in meat come from fat.

One of the main problems we face as we age is the build up of acid waste products in our systems. The acidification of body tissues is the root cause of most health problems.
The most fundamental step to cure the problem is detoxification practices and eating an alkaline diet. Greens are very alkaline.

Fats Can Be Healthy for You!

Much of the information regarding dietary fat intake is confusing and conflicting. Most people try to avoid all fats because they are misinformed.

Optimum health requires optimum fat intake. This is why low fat and fat free diets are dangerous to your health. In other words, you need fats in your diet — but it must be the right kind. Approximately 95% of the U.S. population does not get the right kinds of fats to stay healthy. They eat refined, processed, overheated, hydrogenated and solvent-ridden oils.
How And Why Are Trans Fats Produced?
Trans fats (or trans-fatty-acids) are produced when liquid vegetable oils undergo a food refining process called “hydrogenation”. During this process, hydrogen is added to make the oils more solid. Food manufacturers produce these “hydrogenated vegetable fats” because they deteriorate at a slower speed thus permitting food products a longer
shelf-life.
Avoid all hydrogenated and partially hydrogenated fats. These are the bad fats and they are poisons to your system. Never eat margarine again!
Why Are Trans Fats Unhealthy?
A growing body of medical evidence indicates that consumption of trans fat raises levels of LDL – the bad cholesterol- and reduces levels of HDL – the good cholesterol. This double whammy increases the risk of atherosclerosis (hardening of the arteries), which itself is an independent risk factor for heart attacks and strokes. Trans-fatty-acids are also suspected of causing certain cancers, including breast cancer.
What Foods Contain Trans Fats?
Trans fats are commonly found in foods like: shortenings, margarine, cakes, cookies, crackers, pretzels, snack foods, fried foods, donuts, pastries, fatty cheeses, baked goods, and other processed foods made with “partially hydrogenated oils”. In addition, small amounts of trans fatty acids occur naturally in various meat and dairy products.

Essential Fatty Acids are the good fats. They are called essential because it is essential that you eat them. Your body does not manufacture them.

The two basic categories of essential fatty acids are: Omega 3 and Omega 6
Omega 6 and Omega 3 essential fatty acids are best consumed in a ratio of about 3:1 – three omega 6 for one omega 3.
Most Western diets range between 10 and 20 to 1 in favor of omega 6, which is not good for health. We eat too much omega 6 fat and not enough omega 3 fat.
The primary sources of omega-6 are corn, soy, canola, safflower and sunflower oils, and in raw nuts and seeds. These oils are overabundant in the typical diet, which explains our excess omega 6 levels. (Primrose, grape seed, black currant and borage oils are also high in omega 6). Omega 6 essential fatty acids are also found in raw nuts and seeds.

Omega 3 are typically found in Alaskan salmon, sardines, mackerel, lake trout as well as in flax, walnut and cod liver oils.

Increase your intake of Omega 3 and decrease your intake of Omega 6

One delicious way to add Omega-3 to your diet is by adding the Flax/Oilve oil dressing to your salads.

*Recipe:
1 cup olive oil
1 cup flaxseed oil
3 cloves garlic (finely chopped)
½ teaspoon Celtic sea salt
**4 finely chopped sun dried tomatoes
**4 finely chopped kalamata or green olives
Black pepper to taste
**Optional

This dressing must be refrigerated and never heated or used for cooking

Regarding Food Rotation

The more frequently you eat a particular food, the greater are your chances of developing an allergy to that food. Moreover, you tend to become addicted to foods you are allergic to and you crave them, even though they may be contributing to your fatigue, headaches, muscle aches, depression or other symptoms. When you rotate your diet and eat foods no more frequently than every fourth day, you can accomplish two goals. First, you can avoid becoming addicted to various foods. Second – and equally important – you are better able to identify foods that could be causing problems.
In rotating your diet you eat a food every four days. For example, in rotating fruits, you’d eat apples on Monday, grapefruit on Tuesdays, blueberries on Wednesday and oranges on Thursday. Then on Friday you can start over again with apples.
This same system can be used with other food groups such as meats, beans, vegetables and grains.

The majority of people are chronically dehydrated. Dehydration can be quite pronounced even in an absence of thirst. In fact, the thirst mechanism becomes less reliable as dehydration increases. The thirst mechanism also tends to become less reliable with age.
As a bare minimum we should drink at least half an ounce for every pound of body weight. Thus a person weighing 160 pounds would require a minimum of eighty ounces or approximately eight glasses of water per day.
A fairly simple and accurate method to check if you are drinking enough water is to note the color of the urine. The urine should be extremely pale or clear in color. The urine being darker than this generally indicates dehydration.
Always remember to drink filtered or high quality spring water.

Many symptoms are caused by food allergies. Foods high on the allergy list are: white flour, sugar, wheat, corn, soy, chocolate, soy, citrus, eggs and pork.

The elimination diet is the best way to find if you are allergic to one or more of theses foods.
The way to perform this diet is eliminate all of the above foods for one week. The foods are returned to your diet, one food per day, and reactions are noted.

Sugar- laden foods cause many problems. First, they contribute to the overgrowth of Candida in the intestinal tract. In addition, if you fill up on these foods, you most likely won’t consume enough essential nutrients. Your diet may be deficient calcium and magnesium, zinc, chromium, essential amino acids, essential fatty acids, vitamin B1, Vitamin B6 and other nutrients.

Ingredients:

1 cup millet
3 cups filtered water
Pinch of sea salt (Celtic sea salt preferred)

1. Wash and drain millet
2. Boil water and sea salt
3. Add millet, cover, reduce heat to low, and simmer for 25- 35 minutes.

Millet is one of the few alkaline grains and it is tasty and nutritious. It is okay to eat during Candidia and seven-point detoxification cleansing programs.

Millet is fine to eat in moderation during a Candida cleanse or a seven point detoxification cleanse.

Of all the rules of food combining that have been proposed, two emerge as the most important in terms of their impact on digestive health.

Links
1. Eat fruits alone or leave them alone (Fruit is best eaten at least 20 minutes before other food or 2 hours after a meal)

2. Do not combine proteins and starchy vegetables at the same meal. Proteins and green vegetables are a perfect combination.

Disregarding these rules can slow digestion resulting in much gas and bloating