Plum Creek Chiropractic PA
(The Stressed out Persons Diet)
1. Eat every three hours. This relieves the adrenal glands (the stress handling glands) from
having to maintain normal blood sugar. (by releasing epinephrine, and cortisol)
2. Do NOT eat carbohydrates alone: add protein to meals and snacks. Never eat a
carbohydrate-only breakfast.
3. Avoid anything that stimulates your system (caffeine, sugar, alcohol…). Again, these tax the
adrenal glands, asking them to release cortisol, and epinephrine.
4. Avoid dead, devitalized and junk food. They actually will rob your body of vital nutrients.
They will not build a healthy body.
5. Avoid trans-fats, and rancid fats. Healthy fats are required for cell membranes, nerve tissue,
and steroid hormones. (the hormones that give you your life force)
6. Eat whole foods, fresh foods, and real food. Not packaged or processed. Minimize fruits and
fruit juices; eat one or two servings a day, and several servings of vegetables a day.
7. Salt your food liberally with SEA salt. The adrenal glands (the stress handling glands) need
plenty of salt to function normally. Research 1,2 has proven that eating salt does NOT cause
high blood pressure or heart disease. Only people with organ DAMAGE, like kidney disease,
need to monitor salt intake. Low salt intake, can tax the adrenal gland and result in adrenal
fatigue!
8. Sea salt is available at your local health food store. It looks and tastes like “regular” salt,
but contains the trace minerals that have been processed out of the “regular” salt. Check
out www.realsalt.com or call 800-for-salt (800-367-7528)
9. Drink plenty of water filtered, or spring water. Tap-water is full of chemicals that deplete
valuable minerals and nutrients.
1.
Dietary Sodium Intake and Mortality: National Health and Nutrition Examination and Survey (NHANES I); Lancet Volume 351; issue
9105: 781-785, March 1998, Michael H Alderman, MD, et al. Interpretation
“Interpretation: This observational study does not justify any particular dietary recommendation. Specifically, these results do
not support current recommendations for routine reduction of sodium consumption, nor do they justify advice to increase salt
intake or to decrease its concentration in the diet.”
2.
Fatal and Non-Fatal Outcomes, Incidence of Hypertension and Blood Pressure Changes inRelation to Urinary Sodium Excretion; JAMA
2011; 305/17: 1777-1785, Katarzyna Stolarz-Skrzyek, MD, et al.
“Conclusions: In this population-based cohort, systolic blood pressure, but not diastolic pressure, changes over time aligned with
change in sodium excretion, but this association did not translate into a higher risk of hypertension or CVD complications. Lower
sodium excretion was associated with higher CVD mortality.”
What to Eat
1. Eat foods rich in Omega 3 fatty acids; cold-water fish (not farm raised); Salmon,
Tuna, Trout, Herring, and Mackerel. Eat walnuts, flaxseeds, and green leafy
vegetables. Or, take a supplement containing Omega 3 fatty acids. Or, BOTH.
2. Use MONO-unsaturated fats as your primary oil/fat source. Cold pressed, or
expeller pressed olive oil is a good choice. Canola oil is monounsaturated, but is
highly refined, and genetically engineered with none of the benefits of olive oil.
3. Eat seven or more servings of fruits and vegetables a day. Minimize fruits,
because they are high in sugars. Vegetables and fruits must be fresh or frozen.
No canned! Eat your vegetables slightly cooked, steamed, or raw.
4. Eat natural sources of protein; Not processed, or man-made. Preferably organic
and free range. Not conventionally raised with hormones and antibiotics.
5. Eat more vegetable proteins; peas, beans, lentils, and nuts.
6. Eat only organic whole grains. No refined carbohydrates; white flour, white rice,
white pasta, or white sugar.
7. Breads are found in the freezer section of most grocery and health food stores.
Look for organic sprouted grain breads, or gluten free breads that use whole
grains. These need to be refrigerated, or frozen.
8. Reduce the use of oils high in Omega 6 fatty acids; corn, safflower, sunflower,
soybean, and cottonseed oils.
9. Reduce or eliminate trans-fat intake; this includes all HYDROGENATED oils, these
are found in margarine, vegetable shortening, and almost all prepared packaged
foods.
10. Make complex carbohydrates (breads, pasta, and grains) your smallest food
group consumed.
Note: Dead food is food that is processed and/or made from non-whole foods.
The Mediterranean-Type Diet, also known as the Crete Diet, and Omega diet, was compared
to the Standard American heart Association (AHA) Diet in the LYON Diet heart study in 1994.
Compared to those on the AHA diet, patients on the Mediterranean-Type diet had an UNPRECEDENTED
76% LOWER RISK OF DYING FROM CARDIVASCULAR DISEASE OR SUFFERING FROM HEART FAILURE, HEART
ATTACK, OR STROKE! The remarkable truth? The new diet was proven to be more effective at saving lives than ANY
other drug, heart diet, lifestyle program, or any combination of these three elements! (See The Omega Diet: The
Lifesaving Nutritional Program Based on the Diet of the Island of Crete, by Simopoulos. Artemis, P., M.D. and Jo
Robinson, Harper Collins Publishers, Inc., 1999. P9)
To get ideas about what foods work for the above directions:
 Why Can’t I lose Weight Cookbook by Lorrie Medford, CN,LDN Publishing
2001
 Nourishing Traditions: The Cookbook that Challenges Politically Correct
Nutrition and the Diet Dictocrats by Sally Fallen, and Mary Enig, PhD, New
Trends Publishing, Inc. 2001
 Real Food: What to Eat and Why by Nina Planck, Bloomsbury USA, New
York 2006
 Integrative Nutrition: Feed your Hunger for health and Happiness by Joshua
Rosenthal MS ed, Integrative Nutrition Publishing 2008
“Let Food be thy Medicine, and Medicine be
thy Food.”
- Hippocrates -