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FOR NATIVE PEOPLE WISHING TO LOSE WEIGHT
B Y
Cruz H. Acevedo Jr., Ph.D.
BASED ON GENETIC PREDISPOSITION TO CERTAIN FOOD ALLERGENS, THE FOLLOWING
RECOMMEDATIONS WILL HELP TO IMPROVE THE HEALTH OF NATIVE PEOPLE. THIS
WILL ALSO HELP THEM LOSE WEIGHT. TOO MANY ARE OBESE.
AVOID THE FOLLOWING:
1
.
FLOUR PRODUCTS: THIS INCLUDES ANY THING MADE WITH WHEAT
EXAMPLES: BREAD, BANNOCK, CEREALS MADE WITH WHEAT
(genetically the great majority of Native Americans can not process
GLUTEN in wheat). Once a week is ok but no more than once a week.
2
3
4
.
FRIED FOODS, ESPECIALLY MEAT, FISH, BACON, SAUSAGE, BANNOCK, ETC.
DO NOT FRY ANYTHING!
SUGAR PRODUCTS: COOKIES, DONUTS, CAKE, ICE CREAM, CANDY,
SODA POPS
.
AVOID DRINKING MILK, YOU CAN USE SKIM MILK BUT ONLY
EVERY THIRD DAY. YOU MAY BE ABLE TO EAT LOW FAT YOGURT. ONLY USE
LOW OR NON FAT CHEESE!
5
.
AVOID THE FOLLOWING FAT: LARD, CRISCO, ALL MARGARINE ( A
LITTLE BUTTER IS OK), DO NOT USE ANY OIL EXCEPT “VIRGIN OLIVE OIL”
DO THE FOLLOWING:
1
.
EXERSIZE EVERY DAY FOR 40 MINUTES BY DOING ONE OF THE FOLLOWING:
A.
B.
C.
WALKING & STRECHING AFTER THE WALK
SLOW JOGGING 2 MINUTES, WALKING 3 MINUTES
DO A MARTIAL ARTS PROGRAM THAT IS EASY FOR YOU (LIKE
“TIA CHI CHUH”, BEGINNING “TAE BO”) AND/OR
LIGHT “WEIGHT TRAINING”
D.
BICYLING (STOP DRIVING EVERYWHERE)
2
3
.
EAT 3 TIMES EACH DAY, MAKE BREAKFAST LIGHT; LUNCH THE BIGGEST
MEAL; DINNER THE LIGHTEST MEAL AND NEVER AFTER 7:00 PM.
.
EAT SNACKS BETWEEN MEALS, BUT ONLY FRUITS AND VEGETABLES.
You may use left over liquid from vegetables (no meat stock)
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