Dr. Oz’s 90 Day Plan showed Oprah and viewers how to get Younger and Healthier

Dr. Oz said to stay away from high fructose corn syrup because of the fact that it makes you eat more calories.  The way it does this is by blocking a chemical in your body called leptin.  He said you would eat an extra hundred calories if you consumed a can of regular soda pop.

Another “no-no” food is enriched wheat flour or better known as white flour.  It has been stripped of its nutrients to give you that great texture and color.  Dr. Oz said that the reason it is enriched is that it would not have any nutrients in it left because of how the wheat berries are processed to become white flour (the FDA made the flour manufacturers enrich the flour.)  The outer coating of the wheat berries has important B, vitamins that are vital for health. 

You could also apply this idea to white rice versus brown rice, as the outer shell of a grain offers a lot of nutrition.  Wheat bran is the outer shell of the wheat berries and you can use this as a topping for yogurt that is super nutritious.  The FDA has recently made a special clarification of how foods can be labeled with whole grains as some manufacturers have been not all whole grain and claiming they are in their marketing.  This will help us consumers be able to know we are buying a quality whole grain product.

Dr. Oz warns of the dangers of eating saturated fats.  The problem with saturated fats is that we eat too much of it.  He suggests staying away from it altogether.  Saturated fats are found in dairy products and meat products.

I would have to say that removing saturated fats completely is a bit extreme.  However if you ate with low-fat on your mind you would likely balance out the saturated fat to unsaturated and mono-unsaturated fat ratio that is really way off balance in the American diet.  You don’t need a lot of fat in the diet to be healthy.  We tend to go overboard with the wrong kinds of fats.  Ethnic diets, such as the Mediterranean diet eats red meat only one time a month.  So if you think about it we probably have way too much meat in our diets.

Dr. Oz recommends staying away from hydrogenated vegetable oils.  Think of the shortening to make a pie crust and you probably have the hydrogenated vegetable oils.  These are man made products adding stability to the oil so they last a very long time.  However research has shown that it last a long time in the body too.  It might even be contributing to Parkinson’s disease for some people.  The FDA has required food manufacturers to label if they have trans-fats on the package which is those bad for you fats.  Many food manufacturers have changed the oil that they use to make their foods.  Watch food ingredient labels for the type of fats used. Watch the margarine section in the grocery store, usually the cheapest margarine is the trans-fat.  You might have to spring for the slightly more expensive stuff.

Dr. Oz recommends using “healthy” oils that are olive oil, sesame seed oil, flaxseed oil, grape seed oil, and canola oil.  These oils have a balance of fatty acids that help keep your dietary fat ratios in place.  He recommends refrigerating the oils and keeping them in a dark glass bottle.  This will help prevent the oil from becoming rancid.  Once oil becomes rancid it loses its health benefits.  He also says that heating healthy oils can also damage the nutrition the oil offers.  He suggests putting the oil onto the food after you cook it.

Another healthy food is garlic.  Dr Oz said that the garlic helps the intestines and relaxes the arteries.  There may be benefits for preventing cancer.  Other researchers believe it is a mild antibiotic, which is mild at best.  Worst case scenario it can flavor your food allowing you to use less salt in your cooking.

Eat 10 tablespoons of tomato sauce each week, Dr Oz recommends.  By doing this you will get a nutrient called lycopene.  If you cook a tomato you will get the lycopene better than if you eat a fresh tomato.  Tomato Paste is even more concentrated than tomato sauce and gives more lycopene.  I think ketchup might even count as a way to get your lycopene.  Lycopene is believed to be a heart healthy antioxidant.

Popeye recommended eating our spinach, so does Dr. Oz.  Spinach is packed full of vitamins and can help people in the prevention of macular degeneration that usually happens to the elderly.  The nutrient is carotenoids which are found in Spinach along with folic acid.  He suggests cooking the spinach with garlic and olive oil.  You can also eat it as a salad.  If you don’t like spinach you could disguise it in a main dish.

We are all starting to understand the value of eating nuts.  He suggests eating raw uncooked nuts such as almonds, hazelnuts or walnuts. You should refrigerate these nuts as they can go bad sitting on the shelf too long.   Dr. Oz doesn’t want the nuts cooked because it destroys the value of the healthy oils that they hold.  Also a benefit to raw nuts is that they do not have salt on them.  Almonds have been recommended for cholesterol lowering, you don’t need a zillion nuts in a day but having a couple each day is a good idea.

Dr. Oz said that pomegranates have an abundance of antioxidants.  This is also true with blueberries, blackberries, as well as other color dense fruits.  He said the pomegranates might help to in preventing prostate cancer.

Dr. Oz along with his colleague and co-author, Dr. Roizen, also suggest an exercise routine to compliment the healthy lifestyle.  Don’t miss walking every single day for 30 minutes each day.  Dr. Oz said yoga is good for improving blood pressure.  They also suggest that you should do both aerobic exercises and weight training to benefit your whole body.

If you plan on improving your health make sure to eat lots of vegetables and fruits in their whole forms.  Try to not over process your food. Meat should be treated as a taste treat, not the whole meal.  Focus on the types of oils that you eat and how much sugar you eat and you will find that you will be on the right track.  Sometimes it takes a little bit of changes over time to accomplish big changes in your diet and exercise routines, so set little goals to work towards the whole picture.

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Nicole Wilson
Best Syndication

Books by Dr. Roizen and Dr. Oz at Amazon

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