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Cramps; Three Meals a Day or Frequent Snacks?

What is proper, 3 meals a day or small frequent snacks?
Advise on composition of meals.
Will excess fruits disrupts my efforts to lose?
Cramps related to my weight or is it a natural process at my age?

Cramps are usually indicative of a magnesium deficiency. Take 600 to 800 mg per day and see if they go away. They can also be related to dehydration, calcium deficiency, potassium deficiency.

I don’t think the controversy will ever end between the grazing recommendations and the 3-meal a day group. I take the position that we should be listening to our bodies and eating when it requests nutrients (we then feel hungry). This may be once a day or 6 times a day. The amount of physical labor done relates to nutrient need. What should our plate look like (composition of a meal)? 1/2 vegetables, 1/6 protein (legumes, nuts, meats), 1/6 healthy fats (avocado, olive oil, nuts), 1/6 carbohydrates (fruit for dessert, whole grain with the meal. If the carbohydrate intake is higher (lots of fruits), there is a greater tendency to put on weight; it’s very difficult to lose weight and leads to insulin resistance, especially if sugar is part of the diet.

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Just Say No to GMOs!

Today an article I wrote appeared in Meridian Magazine, regarding California’s upcoming vote on Proposition 37, requiring foods to be labeled if they contain any genetically modified organisms (GMOs).  This is NOT the same stuff as grafting or selective breeding techniques, as you can discover if you explore this subject in greater detail.  However, the importance of this bill passing cannot be overstated.  It is interesting to note that Monsanto and other companies (that make their money producing pesticides and insecticides, as well as GMO seeds) are pouring over $1 million per DAY into trying to convince voters not to pass the bill.  Here’s the full text of my article:

Ten Top Reasons Why Food with GMO Ingredients Should Be So Labeled

By Stan Gardner, M.D., Certified Nutrition Specialist

This article is time sensitive, because voting is just around the corner.

As California goes, so goes the nation.  In a few short days, California will be voting on Proposition 37, which requires retail food items made with, or containing, genetically-modified ingredients (GMOs) to be so labeled.  Monsanto and other companies that manufacture genetically modified seeds (and sue farmers who wish to grow their crops organically) have poured millions of dollars into defeating Proposition 37.  One has to ask, if genetically modified foods are safe, why it is such a big deal to label them?

Here are ten top reasons why those of you in California should vote for Proposition 37:

1. GMOs contain foreign genes for which the harmful side-effects are largely unknown.  This is much different than selective breeding or hybridization.

2. We have a right to know what is in the food on the store shelf.  The Food, Drug and Cosmetic Act of 1938 recommended food labeling, while the Nutrition Labeling and Education Act of 1990 required ingredient labeling of food.  If GMO food is so good for you, why do Monsanto and the corporate food industry put millions of dollars behind fighting this label?

3. There has never been a single long-term safety study conducted on any GMO.  Animal studies have shown that GMOs cause sterility within three generations.  Recent rat studies show enormous tumors on rats fed with GMO.  For more information about these studies, please see the bottom of this article.

4. GM crops are not the same as their non-GMO counterparts, both nutritionally and compositionally.

5. Early short-term studies in animals showed significant allergy problems, which you would expect with the introduction of foreign proteins in the body.  Could this be contributing to the marked rise in allergies and other immune disorders since their introduction 20 years ago?

6. Monsanto has assured the public of the safety of the GMO food experiment on the American public, even against the recommendations of its own scientists.  In the past, Monsanto also assured us of the public safety of DDT and Agent Orange as household items, both of which were produced by Monsanto with devastating results.

7. GMO labeling has nothing to do with excessive government intervention and regulation, and everything to do with promoting honesty and transparency.

8. More than 90 percent of Americans in numerous surveys have indicated they support mandatory GMO labeling.

9. GMO corn (Bt corn) contains its own pesticide inside the plant that cannot be washed off before consumption.  Perhaps this is why cows fed Bt corn are dying, while it induces spontaneous abortion in lab rats.

10. Pesticide use has markedly increased with the introduction of GMO crops which are resistant to the specific brand, Roundup, sold the by same company that sold them the GMO seeds in the first place, Monsanto.

Much of the above information is taken from the blog, compiled by Hemi Weingarten.  The above list is why labeling should exist.  It does not take into account other problems that have emerged, such as:

1. Recent emergence of “superweeds” which are herbicide resistant, which at the present time have no known solutions.

2. Cross-pollination of GMO corn on one side of the highway with non-GMO corn on the other side is well documented.  The time may come when there will be very little non-GMO corn that hasn’t been contaminated, even though the seeds were non-GMO.

3.  Most countries in Europe do not allow GMO crops.  A recent study completed in France elucidates the dangers of GMO, below.

Further information can be obtained through the Institute for Responsible Technology.  Jeffrey Smith, executive director of the Institute, has written many books, including Seeds of Deception, which is scientifically based.

Dear Healthy Thinkers in California, before voting, please take time to review all of the implications of this Proposition, and vote yes on Proposition 37.

Thank you!

Dr. Stan
“Monsanto Roundup weedkiller and GM maize implicated in ‘shocking’ new cancer study” wrote The Grocery, a popular UK publication. (…)

It reported, “Scientists found that rats exposed to even the smallest amounts, developed mammary tumors and severe liver and kidney damage as early as four months in males, and seven months for females.”

The Daily Mail reported, “Fresh row over GM foods as French study claims rats fed the controversial crops suffered tumors.” (…)

It goes on to say: “The animals on the GM diet suffered mammary tumors, as well as severe liver and kidney damage. The researchers said 50 percent of males and 70 percent of females died prematurely, compared with only 30 percent and 20 percent in the control group.”
Learn more:

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Weight Loss

I have had a stomach staple lost 125lbs first year kept that off but have gone up and down since. This past year I lost 70lbs and do not want it back. I should lose another 40 or 50lbs where how what can I do?

Congratulations on losing weight, even though it took a surgical procedure to do it. I am sure you have tried a vast number of things to try to help you, but here is a list you may be able to choose from:

1. Low carb diets. Carbohydrates  become sugar in the body, which become fat if the levels are high.  There are many low carb diets, of which Atkins is the most strict and best known.  These diets are not healthy long term, but may be tried over the short term.

2. Long term low intensity exercise, like walking an hour or more, will burn fat while you are walking.  However, if you want to burn fat for hours after exercise, you will need to do 4 to 8 high-intensity interval trainings a day for 3 or 4 days per week.

3.  A HIIT (High Intensity Interval Training), or burst, or spurt, is done by exerting maximal effort for 30 to 60 seconds.

4. Be sure you are getting good sleep, eating real food, and taking supplements so your body is not craving food for nutrient deficiencies.

5. The HCG diet has been helpful for many, but you must be willing to follow it strictly.  You will still need to maintain proper eating and exercise habits long term, no matter what you find successful for the short term.

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Two Frequently Asked Questions about Weight Loss, and My Answers

Will I keep the weight off? I have a fear of gaining all the weight back, and more.

Most diet programs are difficult to stay on as a lifestyle, and when the motivation is gone, a regression back to the original habits take place.  This program is a lifestyle that just makes sense. Obviously, if no long term changes are not made, and you do go back to your original lifestyle, you will revert to your original weight.

Insanity is doing the same thing over and over again and expecting different results.

This is a one-year program, designed to establish firm lifestyle changes that are healthy, and work with basic physiologic principles.

Will this work for me?

We have no crystal ball. But if you do the work, and at the end you do not feel healthier and feel you don’t have a more balanced size, we will refund your money. If there are components in this program you have never tried before, now is the time to give it a try. This program will address medical obstacles to weight balance that are not typically part of other diet programs.

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Weight Loss: The Debate Between Low Carb and Low Fat (Ease on Down!)

I’d really like to settle the controversy between low carb and low fat.

You and about a billion other people 🙂  Let’s get to some basic principles (by the way, this is at the core of why Ease on Down is so valuable: you learn the why behind how things work in your body!):

I take the following position on the place of carbohydrates and fats in diets, and specifically for people trying to reduce their fat:

Thirty years ago, when the U.S. decided to take the position that fat causes fat in the body and also causes heart disease, there was an 18 % drop in fat intake.  This drop in fat intake was made up with an increase of carbohydrate intake.

(Just as a side light, there was no research support for this position; it was just a policy statement, making it an experiment on the American public.)   Consequently, during the past 30 years, obesity has increased dramatically.

There is no known minimum daily need for carbs like there is for protein and fats.

All carbs are converted into glucose and are distributed as follows in the body:

  • 50% is burned as energy,
  • 10% is stored as glycogen,
  • 40% is stored as triglycerides.

If there is an abundance of carbohydrates, and the body does not need them for energy at the time of consumption–and the glycogen stores in the body are already full–then considerably more of the glucose will be converted to triglycerides (a fat storage form).

The “Bottom line” (slight pun intended) is this: fats do not cause fat deposition in the body, but carbohydrates do.

Fats are important in the body:

  • they make up all cell membranes,
  • permit absorption of fat-soluble vitamins,
  • prevent water loss through skin,
  • are the precursors of prostaglandins and hormones.

In the Ease on Down program, fats are an important part of each meal.  When fats enter the stomach, two things happen:

1. Cholecystokinin is released to tell the brain that you are full.

2. A message is sent to the intestinal tract to slow down the rate of stomach emptying and speed of food transmission through the intestines.  This makes it so you are not hungry two hours after eating a meal, and it makes the food taste really good.

What if you’re having difficulty metabolizing fats?  Is it possible to get too many fats?  We’ll discuss these and other issues during the Ease on Down Weight Balance Progam, coming VERY soon 🙂  Dr. Stan

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Is Ease on Down a Healthy Diet for the Long Term?

Dr. Gardner,

Is your Ease on Down diet (program) healthy (for the long term)?

This program is not a diet, but more a shift toward foods that burn energy and away from foods that store energy. The principles in this program are based on working with the physiology of the body (the way the body normally works), and not trying to control it with short-term fads.

There are multiple reasons why this is different from any diet program you have ever experienced, both in its breadth of understanding and in its application for ALL aspects of your health.  When you follow the Ease on Down Weight Balance Program, you will begin to feel more energetic, more enthusiastic about life, more confident about yourself and your appearance, and your moods will be overall more positive and consistent.

This is more than just “losing weight,” dear Healthy Thinkers–it is an all-encompassing program, designed to help anyone in the world who wants to feel better be empowered with the knowledge and plan to do so.

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Type II Diabetes

How do we deal with type II diabetes without all the medication? I am appalled at the lists of side effects from my prescribed meds. I am obese and know that losing weight would help with the disease, but what else?

Type II diabetes is the end-stage of insulin resistance.

Insulin resistance is caused by the excessive intake of sugar and carbohydrates over several years or decades. The cell membranes of the body become ‘resistant’ to the flood of glucose available, so the glucose level and insulin level rise in the blood.

High glucose levels combine with protein in the body which we call glycation. If the protein glycated is nervous tissue, it causes tingling, pain, numbness which is called neuropathy. If the protein is kidney tissue the kidney starts to function less well until it goes into kidney failure. If the protein is red blood cells they become sticky and tend to clump, causing clotting and obstruction to the flow of blood. This is measured as Hemoglobin A1C. Platelets, blood vessel walls, retina tissue-all become glycated with glucose and cause problems. Insulin is one of the most inflammatory substances the body makes.

As the insulin levels rise, more inflammation is present in the body-headaches, joint aches, muscle aches, swelling, abdominal cramping, diarrhea, constipation, arrhythmias-all manifestations of inflammation.

So, the first step in the treatment of insulin resistance and type II diabetes is to stop the intake of all sugar and reduce the major carbohydrate load-bread, rice, pasta, potatoes, fruit.

Focus on the ingestion of vegetables, legumes, healthy fats (avocados, nuts, seeds, olive oil), and meats sparingly.

Supplements are very important, starting with a potent multivitamin and essential fatty acids. To help with insulin resistance, add chromium, vanadium and possibly biotin. DHEA and testosterone levels need to be well within the normal range to reduce insulin resistance. Glucophage (Metformin) also reduces insulin resistance, and also blocks the absorption of glucose from the intestinal tract. Because of the strong inflammation component, anti-oxidants need to be added-vitamins C and E, alpha-lipoic acid, perhaps even glutathione. Magnesium tends to be low in all diabetics so it also needs to be added.

Diabetes type II is both preventable and treatable. Start with the diet, which was the cause in the first place, then add the additional support.

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Sugar: What’s in it and What it Does (+ Survey)

Sugar Shock
In 1976, the sugar industry discovered it was cheaper to make sugar from corn than from beets or cane.  Since then, high fructose corn syrup (HFCS) has replaced sucrose as a sweetener in most soft drinks, baked goods, and processed foods.  Among other consequences, fructose has been implicated in Continue reading Sugar: What’s in it and What it Does (+ Survey)

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Calories Count? Or Carbs? Or What?

Calorie Counters Have it Right, Diet Study Says

Recently released information in the Wall Street Journal shows that calories do count—that it isn’t what you eat, but how much. Participants were put in one of four diet groups—2 low-fat groups and 2 high-fat groups, with a high-protein and normal-protein groups being the other parameter. All diets were Continue reading Calories Count? Or Carbs? Or What?

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Introducing the Video of the Week

I’m beginning a new item I’m calling the “Video of the Week”. I’ll post a segment from one of my lectures every week. If you’d like you can subscribe to my youtube channel at and get more frequent video updates. To start us off I’m showing a part of a presentation on Healthy Eating. Enjoy!