Eating right is the foundation to feeling well and long term health. But what does eating right mean? Paleo? Low Carb? Gluten Free? Dairy Free? Keto? There are so many diet recommendations now, but not all provide the best nutrition.
At San Jose Integrative Medicine, we believe there is not one diet that fits all. Diet recommendations along with supplements are tailored to suit you for targeted therapy.
Addressing the root cause, rather than the symptoms, can achieve the transformation in your health that you seek. One cause may result in many different symptoms and likewise, one symptom can have more than one cause.
Eating nutritionally dense and organic food is a good place to start but there is not one diet that suits the needs of every individual. Finding the best diet for you requires a detailed health assessment and lab testing. For example, the ketogenic (keto) diet can be very effective for weight loss but can easily lead to a statin (high cholesterol) prescription for some. Work with a doctor who understands diet and nutrition, and can evaluate your health to determine what diet plan is best for you.
What Lab Testing Is Necessary and Why?For some, only routine lab testing is needed. This includes complete blood count, lipid (cholesterol) panel, metabolic profile (blood sugar, liver enzymes, kidney panel), and thyroid panel (for women).
Depending upon these results, the doctor may recommend further testing like an extensive cardio metabolic panel, minerals, and/or vitamins.
Detailed nutrient testing from SpectraCell and Genova are available. These tests can reveal hidden nutritional deficiencies.
“NutrEval is Genova’s most comprehensive nutritional evaluation and is designed to assist with the management of symptoms related to nutritional deficiencies. This profile assesses numerous metabolic pathways and synthesizes this complex biochemistry into actionable treatment options. Critical nutrients that are functionally assessed on Genova’s nutritional profiles include: antioxidants, vitamins, minerals, essential fatty acids, amino acids, metabolic markers, and digestive support. Studies suggest that even a balanced diet may not provide all essential nutrients. NutrEval supports assessment of a patient’s nutritional needs by identifying nutritional deficiencies that may be associated with complex chronic conditions.”
The NutrEval is ideal for those with specific health conditions such as mood disorders like depression & anxiety, digestive complaints, chronic pain, inflammation, migraines, and fatigue.
SpectraCell’s Micronutrient tests are best for general health. It measures 35 nutritional components including vitamins, minerals, and antioxidants within our white blood cells.
Start with your plate. Full of vegetables, some amount of fruit, and a small but adequate amount of high-quality meat or seafood? Grains and starches like potatoes and sweet potatoes in small amounts? Good.
The FDA recommends at least 5 servings of vegetables and fruits per day. Research suggests that eating even more than 5 servings and eating more vegetables than fruit is connected to better health outcomes and longevity.
When starting a new diet, it’s best to get individualized direction but in general and per meal; 2 + servings of vegetables, 1 serving of protein (meat, poultry, seafood, or beans if vegan/vegetarian), oil/fat (about 25% of daily calories), and optional: 1 serving of fruit and/or 1 serving sweet potato. Nuts and seeds are great snacks in small amounts.
Are refined carbohydrates like rice, wheat, quinoa okay? Some people need refined carbohydrates like grains to regulate blood sugar, mood, and to prevent weight loss. Are dairy products okay? Unfortunately, a lot of dairy is either high in fat or sugar. Added sugar? Sugar is pro-inflammatory and linked to diseases such as cancer, cardiovascular disease, diabetes, arthritis, and more.
Unless needed to revive someone from low blood sugar, sustain energy in cardiovascular training and competing, or prevent dehydration; added sugar is not needed to survive. For a special treat, choose a natural sweetener like honey and maple syrup.
They come and go but is there any merit to them? All the different diet protocols and recommendations in the media can cause a lot of confusion. The most popular diets right now are ketogenic (Keto) and paleogenic (Paleo). Both of these diets recommend no grains.
The Keto diet is especially low in any carbohydrates allowing for only 5-10% carbohydrate per daily calories. This includes vegetables! The Keto diet can help some people to lose weight but because the keto diet can worsen some health conditions, it’s important to work with a doctor before starting this diet.
The Paleo diet, one of our favorites, has no limits on carbohydrates (in the form of vegetables). It allows for meat, poultry, and seafood in moderate amounts and nuts, seeds, and sweet potatoes in small amounts. The Paleo diet is a plant centered diet and has been shown to promote healthy blood glucose, improve insulin sensitivity, lower blood pressure, improve weight management, improve cholesterol, improve satiety, and lower all-cause mortality.
Athletes and people with anxiety or depression can often benefit from eating foods with a higher carbohydrate load (pasta, bread, rice, quinoa). Diabetics and people with hypoglycemia can’t always follow a no grain diet.
Do I Have to Take Lots of Supplements To Be Healthy?We prefer using the least amount of supplements for benefit. Supplements are useful for targeted therapy and support. To treat some conditions, a large amount of supplement therapy may be necessary in the beginning. The goal is to successfully treat the condition so supplements are no longer needed or can be used in smaller amounts to prevent the condition from flaring and causing health problems.
Sometimes, but it is not advised to discontinue any medication without speaking to your doctor first. It can be very dangerous to stop a medication. Some supplements when used in the right way at higher doses can be used therapeutically when prescribed by someone knowledgeable in their use.
Acne
Adrenal Fatigue
Anxiety/Depression
Chronic Fatigue
Constipation
Fatigue
Gas & Bloating
Hair Loss
High Cholesterol
IBS (Irritable Bowel Syndrome)
Insomnia
Irregular Periods
Menopause Symptoms
Painful Periods
PMS
Prediabetes
Reflux
By tailoring a diet and supplement plan specifically for you, we can help you meet your health goals that fit with your lifestyle. Our aim is to create a simplified targeted protocol for you.
If you would like to learn more, give us a 408-357-3422 or request a complimentary phone consultation.