HEALTHY ALTERNATIVES

407 North 36^th Street ~ Fort Smith, Arkansas  72903

Phone 479-782-4446

 Lon Schultz D.N.M                                                          Dr.LonSchultz@sbcglobal.net

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Nutritional Recommendations for General Health

Dietary:

• All of us require protein with each meal.  Daily, we need 1 to 2 grams of protein per kilogram of body weight or about 45 to 80 grams per 100 pounds of body weight.  At 7 grams of protein per ounce of meat, this is about 6 to 12 ounces per day per 100 pounds of body weight
• No High Glycemic Index foods - limit your consumption of potatoes, rice, breads and cereals except for 2 to 3 ounces of whole grain products (no white stuff).  Consider a wheat (gluten) free diet for a month.
• Use Lite salt
• Eat as much green stuff as possible!
• No hydrogenated oils or any trans fats - especially margarine!
• Use olive oil, coconut oil, sunflower oil, sesame oil and butter.  We need a minimum of 10 to 17 grams (2 to 4 teaspoons) of these good fats per 100 pounds of body weight per day (up to 30 to 40 percent of our daily calories).

Supplements:   To be taken in divided doses 2 to 3 times per day, unless otherwise noted.

Essential:

• Omega 3 fats:  9 to 18 grams of flax oil or 3 to 6 grams of fish oil per day.
• Omega 6 fats:  6 to 12 grams per day of sunflower, safflower or evening primrose oils.
• Natural Vitamin C:  4 to 8 tablets per day for a total of 200 milligrams of natural ascorbic acid.
• A natural folic acid & B12 supplement.
• Calcium:  1 to 2 grams in the form of calcium lactate or calcium citrate.
• Magnesium:  One half of calcium intake.
• Vitamin D3:  1000 i.u. per day minimum, taken with calcium.
• An excellent all natural multivitamin such as Catalyn, Perfect Food or Source of Life, in the morning with food.
• Selenium:  200 micrograms per day.