By Dr. Robert Rakowski
Eat Right | 2012
Foods to include:
If beef, must be grass-fed
Organic and free-range preferred
Nothing canned, minimally processed – no hotdogs
Fresh or frozen
All fish except shellfish
All nuts and nut butters except peanuts and peanut butter
Peanuts contain high amounts of arachidonic acid, which promotes inflammation.
Grains: (includes corn)
Best: no grains
Better: rice or quinoa on a minimal basis
Good: gluten free
No cow or goat
May have milk alternatives: almond milk, rice milk (very sparingly), cashew milk, pumpkin milk, etc.
All beans OK except soy
For most of your cooking, use coconut oil – it’s the most stable at high heats
For very low heats, you may use olive oil
Fresh olive oil OK for salad dressing
All natural spices OK
Avoid: ketchup, BBQ sauce, soy sauce, chocolate, mustard, relish
Drink Right | 2012
- Water: your body is 50-70% water, so nourish/hydrate it well
- Herbal Tea
- Sparingly: coffee/tea (must be organic)
Ideal Consumption: 1/2 your bodyweight in ounces of water every day
Example: if you are 150 pounds, drink 75 ounces of water each day Exceptions: if not drinking any water currently, work up to your ideal water intake. Start with 12-20 ounces per day and increase water consumption every 3 days until at ideal. This will prevent going to the bathroom every 20 minutes.
If your body weight is close to ideal and you’re exercising, you’ll need to add more. For every 15 minutes of intense exercise, add approximately 8 more ounces of water.
Water should meet 2 criteria.
- It should be filtered with a good filter. Reverse Osmosis is preferred. I strongly recommend installing an R.O. system in your house. Culligan will come to your house and do it for you. If not, you can find R.O. filtration systems at Costco and online.
- It should have nutrients added back into the water. R.O. filters out all particles – good and bad. You’ll need to add back the good. For this process you have two options. You can either purchase some pinkish/blueish Himalayan Sea Salt or you can purchase some trace mineral drops. Add either a pinch of the salt or 5-10 drops
of minerals per glass. This is very important to keep the body alkaline and to help the kidneys regulate water retention (among other things).
Herbal teas mean they are free of caffeine. Decaffeinated teas are different in the sense that they still have plenty of caffeine, just not as much as the regular form. Herbal Teas come in many different flavors and can provide a sense of variety for your palate.
These are OK unless I suggested no caffeine. Coffee and tea contain many great qualities. Coffee, for example, has more antioxidants per weight than any other food on the planet, including fruits and vegetables.
Move Right | 2012
Move Right has many variables, including:
-current fitness level
-current health level
-current stress level
-faulty movement patterns
The question is not whether or not one should move. The question is what type of movement is best, at what tempo/pace, for how long, and how intense. Life is defined as movement. When movement stops, so does life. Everything that is alive is moving (cells, electrons, etc). Everything that isn’t moving is dead.
Note: age is not a variable
This plan is very personalized based on the above variables. Therefore, general recommendations are not provided.
Poop Right | 2012
The body detoxifies using 4 vehicles:
Most people I see have trouble moving their bowel regularly. Physicians used to rely on bowel function as part of the diagnostics/treatment.
You should move about 12″ of fecal matter everyday, give or take, depending on your size/consumption.
You should not:
- See food particles (intolerance or inflammation)
- Experience diarrhea or loose stools. This is your body’s desperate attempt at detoxification (like when you ate bad food and/or are sick)
- Should not look like pellets (indicative of peristalsis concerns as well as dehydration)
- Experience large diameter shapes that are hard to pass (too much processed foods and processed proteins, lack of vegetables)
- Have constant floaters (indicates undigested fats, bile/gallbladder challenges)
- Experience a quick sinker (toxic, many medical drugs (common after surgical procedures), extremely foul smell)
- Move our bowel 1-3X/day
- The movement should be consistent
- The movement should neither float like a boat or sink like an anchor
- Pass the movement without discomfort or much effort
- Movement should be light brown in color
- Smell normal, earthy, natural – not foul
Sleep Right | 2012
Sleeping right is about as rare as 6-pack abs, but certainly more important. Stress, often related to a lack of sleep, is the primary contributor to all diseases.
A healthy body will be able to rest at the right time and respond to stress at the right time. This balance is called circadian rhythm. Many factors play a role, but sleep is generally the most abused.
In the diagram above, you’ll see our natural stress hormones (mainly cortisol) rise and fall as does the sun. We should have our most energy (creativity, physical tolerance, mental tolerance) from morning through early evening. During the dinner hour, our stress hormones begin to fall as our body transitions to rest and recovery. If this doesn’t
happen, we cannot rest or recover.
Sleep and recovery:
10 p.m. – 2 a.m.: This is when the body does most of its physical recovery (muscles, bones, digestive tissues)
2 a.m. – 6 a.m.: This is when the body does most of the mental/brain recovery (cognition, memory)
Unfortunately, these windows are not very forgiving. It seems the time we go to sleep and wake is more important than how many hours we sleep. For example, going to bed at 2 a.m. and sleeping till 10 a.m. gives us 8 hours, but we will feel less rested as compared to going to bed at 10 p.m. and waking up at 6 a.m. If you don’t feel this way,
it’s likely your circadian rhythm is compromised.
Don’t set off the fight/flight stress response before bed!
- Do not expose yourself to LED lights 1-2 hours before bed (computer, cell phone)
- Keep lights dim. Candles are good as they don’t produce stimulating energy fields (EMF – electromagnetic forces)
- Don’t plug anything into a wall within 6-feet of your head – it will disrupt your sleep patterns!
- Try not to eat a hard-to-digest meal right before bed
- Stay hydrated. It’s OK if you wake up in the middle of the night to use the bathroom. Under normal circumstances, you’ll fall back asleep right away.
- NEVER use a heated blanket – the EMFs they emit can be toxic
Think Right | 2012
How you think affects every single cell in your body. A mentor once told me, “Motion = Emotion,” and visa-versa. This means that what we think is what our body does and what we do influences how we think.
If I tell you to close your eyes and picture yourself biting into a lemon, right through the rind, you’ll notice your jaw muscles will tighten (like when you eat something really tart/ sour) and your mouth will water/salivate. This shows you that thoughts influence physiology. Your body responds (physiologically) as if you actually ate the lemon.
I have news for you. YOU’RE NOT SICK AND NOTHING IS WRONG WITH YOU! So stop thinking this is the case. In reality, if you have symptoms, that is your body doing the right thing! It’s telling you that you need to change something. It’s pulling out the stops. It’s saying you’re withdrawn in your bank account. Make an investment, or several, just to be safe. For example, if you have a headache, your body is telling you something such as; you are toxic, you are dehydrated or you have muscle tension. It’s
not telling you your blood stream is lacking aspirin! So if you’re experiencing symptoms, you have simply made more withdraws than deposits into your health account. To fix
this, you need to make more healthy decisions and less unhealthy ones.
Your body will give you a nice memo if you have some lifestyle choices that are concerning. These symptoms will likely be a headache, a poor nights sleep, some acne,
congestion, or foul smelling armpits. But sometimes, you need a more stern memo and it comes in the form of a cold, the flu, toenail fungus, night sweats, restless legs, bad
mood or low energy. Sometimes you get the full “wake up dummy!” memo and you experience a diagnosis like diabetes, heart disease, atherosclerosis, or cancer.
In other words, listen to your body. It’s not about covering up problems. It’s about feeling good—but you have to earn it. You have to pay the price to earn good health. And this is a daily effort—like raising good kids. You don’t accomplish health once in a while.
Pay the price. Everyday.