Your Health Consultant

You can only live once, make it useful & colorful

Dr. Ray Strand


Healthy Lifestyle

Dr. Ray Strand

(Specialist in Nutritional Medicine)

Health Concepts – Overview

Our first thought when we become hurt or ill is to immediately turn to medication hoping for relief of our problem or symptoms.

Few of us, however, seriously consider the poor lifestyle habits that may be the underlying cause of the problem. Excessive weight alone may account for painful knees, painful hips, high blood pressure, diabetes, increases in reflux acid symptoms, and fatigue. Smoking causes increased risks in high blood pressure, heart disease, emphysema, and lung cancer. Poor eating habits contribute to high cholesterol, high blood pressure, and diabetes. Lack of physical activity can lead to osteoporosis, obesity, diabetes, high blood pressure, decreased immune function, and high stress levels. When people come to the physician’s office for help after developing these problems, invariably they are placed on medication while little attention is given to the underlying lifestyle that may be the main culprit.

Attitudes are changing. I believe the pendulum is swinging toward a more proactive approach to improve one’s lifestyle with less reliance on medication. Dr. Mark Nelson reported in the American Journal of Hypertension that 42% of patients with hypertension could get off their medication if they would follow simple lifestyle changes. Growing medical evidence is showing us that heart disease; cancer, diabetes, elevated cholesterol, osteoporosis, and several other diseases may be prevented or even reversed by healthy lifestyles.

Still, there is tremendous confusion in the arena of wellness and preventive medicine today. Every individual who makes a decision to change his or her lifestyle will find confusing and conflicting information. It’s frustrating for those who have spent time and effort in trying to learn what they need to do to accomplish this goal.

The American public has long displayed an avid interest in the relations of diet and health, and its expectations for guidelines on nutrition and exercise are becoming more and more sophisticated. With just a little encouragement, approximately 80% of my patients choose to make healthy lifestyle changes that may improve their underlying medical condition or protect their health.

However, the authority whom patients most wish to consult for this information and guidance; their physician, usually remains insufficiently informed about the role of diet, exercise, and nutritional supplementation in the prevention and treatment of these diseases.

I have spent the last 7 years studying the medical literature in regards to what patients can do to. protect their health. I have applied these principles in my clinical practice that now focuses on nutritional medicihe.

It has become apparent to me during my research that there are three distinct aspects to a healthy lifestyle that are all needed to offer you the absolute best protection for your health: 1. A healthy diet, 2. A ‘modest exercise program, and 3. High quality, complete and balanced nutritional supplements. When you make one or two of these lifestyle changes, I guarantee your health will definitely improve. However, when you make all three lifestyle changes the results are phenomenal.

Traditional Preventive Medicine

The health care community likes to pride itself in the fact that it promotes preventive care. Physicians encourage patients to have roytine physicals in order to maintain health. However, a closer look quickly leads one to conclude that physicians are primarily trying to detect disease earlier. Pap smears; PSA’s, mammograms, blood work, and physical exams are merely trying to find a silent disease the patient may already have. Obviously the earlier you detect diseases the better it is for you, btit nothing has been prevented.

By following the simple guidelines detailed here under Health Concepts in this booklet, you can take charge of maintaining your health. Choose to enjoy the life God has given you. This choice

requires motivation and commitment, but unlike prescription medicine, the benefits far outweigh the risk and you can practice true prevention. Make the right changes–ones that truly provide you with desired health benefits.

Health Benefits of a Healthy Diet

•             Weight loss

•             Decreased risk of diabetes

•             Decreased risk of heart disease

•             Decreased risk of almost all cancers

•             Decreased risk of high blood pressure

•             Lower cholesterol levels

•             Enhanced immune system

•             Increased sensitivity to insulin

•             Increased energy and ability to concentrate

What we eat has an enormous affect on our overall health. Thousands of studies support the idea that diet is highly correlated with the risk of developing various chronic degenerative diseases. Food is our greatest drug. It can either be used incorrectly and cause great problems or when used correctly, will protect our health.

Recent studies have shown that by eating a healthy diet and exercising moderately we can significantly reduce the risk of developing diabetes, heart disease, cancer, and host of other chronic degenerative diseases. When you add cellular nutrition to this healthy diet and modest exercise program, you give yourself the absolute best chance of protecting your health or regaining your health if you have already lost it. The diet I recommend will take into consideration all of these diseases. If you already are suffering from one of these chronic degenerative diseases, it will offer you the best of hope of regaining your health.


Carbohydrates are simply long chains of sugars that are released at various rates in our bodies. These include foods like fruits, vegetables, grains, and sugars. It has been assumed for the past one hundred years that the more simple the sugar, i.e. table sugar, candy, or soda pop one consumes, the faster the sugar is absorbed into the blood stream and the quicker one’s blood sugar rises. This has given rise to the concept of simple sugars versus complex sugars (having long sugar chains). Medical research has since shown us that this theory was totally wrong. In the past 20 years, medical evidence now suggests the most important consideration is the glycemic index. Few of us realize that highly processed carbohydrates like white bread, white flour, rice, and pasta also release their sugars faster than table sugar. These foods are considered high-glycemic carbohydrates, because they release their sugars very quickly into our blood stream.

On the other hand, carbohydrates such as: cauliflower, beans, asparagus, apples, oranges, and grapes release their sugars more slowly, thus keeping blood sugars from spiking. These are considered low-glycemic carbohydrates. These carbohydrates also contain high amounts of fiber—the indigestible portion of our food.


Fiber passes through the gastrointestinal tract without being absorbed, allowing not only our nutrients to be absorbed at a much slower pace, but also helping to eliminate toxins as it cleanses the colon. An increased amount of fiber is very important in our overall diet and can be found in fruits, vegetables and whole grains.

I recommend between 35 & 50 grams of fiber each day. Most Americans only consume 8 to 10 grams of fiber each day and if we have a bowel movement every other day, we feel like heroes. Our paradigm is limited. Perhaps a broader worldview would prove enlightening.


Dr. Burkitt, a surgeon, famous for the disease, “Burkitt’s Lymphoma,” practiced in Africa for over 20 years. While in Africa, he did not see a single case of colon cancer, diverticulitis, hemorrhoids, gall bladder disease, or even appendicitis among the native population. He attributed this remarkable finding to the fact that his native African patients consumed 60 to 70 grams of fiber per day and typically had three to five bowel movements every day. When Dr. Burkitt returned to the United States, he spent most of his time promoting the health benefits of a high fiber diet.

Constipation is a $3 billion business in the United States alone. Patients in the U. S. think they are heroes when they have a bowel movement every other day. When I refer a patient to the gastroenterologist, I can count on the fact that he or she will recommend my patient to eat more fiber. The fiber in low-glycemic carbohydrates provides most of this necessary fiber, however, many of us need to supplement our diet with additional fiber in order to obtain the 35 to 50 grams needed each day. I guarantee the tremendous health benefits reaped by making this intentional effort will prove worthwhile.


Glucose (the basic sugar that is used by the body and that all carbohydrates eventually become in the body) is extremely easy for the body to absorb and in turn raises blood sugar rapidly. The rate at which the blood sugar increases (the glycemic index) is rated at 100. Fructose (which is found in fruits and honey), on the other hand, is more difficult for the body to absorb and is therefore considered low-glycemic with an index of 23. White table sugar has a glycemic index of 65 because it is a disaccharide (made up of two molecules: on molecule of glucose and one molecule of fructose).

Surprising to many, wheat and white bread actually have a very high glycemic index (even higher than table sugar) because of its physical structure. The fine particle size and the exploded structure caused by the leavening action of the yeast makes the surface of wheat starch extremely accessible to digestive enzymes. They actually are worse for our bodies than table sugar because of how quickly their absorption raises blood sugar. Rice cakes, one of our favorite diet foods, have one of the highest glycemic indexes of any food.

The average dietitian does not utilize the glycemic index, which was introduced in the early 80’s. However, a recent study in the Journal of American Medical Association points out the potential serious outcomes of America’s and the industrialized nation’s tremendous use of high-glycemic foods. Problems like hypertension, obesity, elevated cholesterol and triglycerides, heart attacks, str,okes, and diabetes are primarily related to our diet.

Dr. Walter Willet, head of nutrition and preventive medicine at Harvard, in his book, Eat, Drink, and be Healthy (Simon and Schuster, 2001) believes white bread, white flours, pasta, rice, and potatoes should be placed at the top of the food pyramid with sweets and snacks. In turn, I encourage my patients to eat less bread (or to choose heavy multigrain, stone-ground brands) and more carbohydrates high in fiber. By simply eating more whole foods—fruits and vegetables, you are not only going to get the good fiber but also these foods are primarily low glycemic. Please read the discussion on glycemic index to better understand this concept and learn why glycemic load is also important.

Low-glycemic carbohydrates need to be balanced with good proteins and fats. When protein and fat are combined with low-glycemic carbohydrates during a meal, the absorption of sugar is slowed and the release of glucagons (this hormone is the opposite of insulin) is stimulated. All of the bad metabolic changes that occur with elevated blood levels of insulin (high blood pressure, elevated triglycerides, lower HDL cholesterol, central obesity) are actually reversed by increasing the levels of glucagons.


Protein has been maligned over the years due to the tremendous focus on low-fat diets. Since most of the “bad” fats are contained in proteins, we have thrown the protein out with the fat. People have been led to believe that a high-carbohydrate, low-fat diet is the healthiest diet we can eat. However, amino acids only found in proteins are essential for all of our body’s functions, especially our immune syst6m. We must choose good protein sources.


Vegetable proteins are the very best proteins we can eat; the greatest advantage of plant protein being the fact that it contains less environmental toxins and chemicals than animal protein. Because of the highly commercialized production of animal protein, it now contains significantly greater amounts of hormones, antibiotics, and toxins.

Our bodies require 10 essential amino acids and vegetable protein is sometimes criticized for not being complete. I don’t find any problem with this because you can easily mix ana combine many different plant proteins. Some examples are soy protein, nuts, legumes, and certain whole grains.

Cold-water fish offers the next best source of protein. Cold-water fish, like salmon, mackerel, sardines, and tuna not only gives you a good source of protein but also a needed sources of omega-3 essential fatty acids, which I will discuss more under fats. Again, be aware of toxins these fish may contain because of industrial pollution of our waters. Mercury poisoning as well as many other toxins are increasing in all fish species. Shellfish and larger saltwater fish are the worst. Knowing the source of the fish is helpful.

Fowl are the next best source of protein. Chicken and turkey are the best because the fat accumulates on the outside of the meat rather than on the inside. Since most toxins found in these animals accumulate in the fat, you can easily avoid them by removing the skin and fat from the meat leaving an excellent source of protein. Organically grown fowl is a great choice if you have it available.

Animal products are less desirable sources of protein due to high levels of saturated fat marbled inside red meat. I encourage my patients to keep their consumption of red meat to a minimum, knowing that some of us simply like to have a good steak once in a while. I recommend for those patients who eat red meat to choose the leanest cut they can get. Remember, no one needs to eat the 24-ounce cut. Eat small, fine cuts of steak along with tasty low-glycemic vegetables. You do need to avoid meats like bacon, hot dogs, salami, and lunchmeats. Organ meats (liver, brain, and kidney) should also be avoided due to high toxin concentrations.

Dairy products are the least desirable protein source because they have the highest concentration of saturated fats. Milk, eggs, cheese, butter, and buttermilk are ranked among some of the unhealthiest foods that we eat. The problem is that they make our recipes taste so good. You can markedly improve your diet by eating low-fat or non-fat milk and cheese. If you eat eggs, consider eating more egg whites than egg yolks. Though range fed chickens produce eggs that contain helpful omega-3-fatty acids, we will all be much healthier by keeping the total amount of saturated fat to a minimum.


Proteins have been given a bad rap, but not nearly as much as fats. The consumption of fats in our diet has certainly been the talk of this past half-century. Still, people are as confused about fats today as they were a generation ago. In fact, in many ways they are even more confused. The bottom line is that our bodies need fat to thrive and live healthy. Fat is needed for many aspects of the cell but especially in the formation of the cell membrane. Fat is also needed for the production of many of our hormones, natural anti-inflammatory, and basic energy needs. Not only must we decipher between good and bad fats, but also we need to know how and when to consume what kind of fats for good health.

Saturated Fats

Saturated fats come primarily from animal fat and dairy products. These are the worst fats that we can consume. These saturated fats increase total cholesterol and LDL or “bad” cholesterol and lower HDL ‘or “good” cholesterol. Most Americans and people in the industrialized nations consume the majority of their fats in the form of saturated fats. Numerous studies reveal that the actual consumption of cholesterol does little to increase our cholesterol levels; however, the consumption of saturated fats and high-glycemic carbohydrates play a large part in elevating cholesterol and triglyceride levels. Most nutritionists now realize that it is not simply the fat in our diet causing problems; but rather, the types of fats we are consuming.


Polyunsaturated Fats

In the 1950’s, polyunsaturated fats became popular as a “healthy” substitute for saturated fats. For example, vegetable oils were made into margarine as a substitute for butter. Vegetable oils primarily contain what is known as polyunsaturated fats. These fats do in fact lower LDL or “bad” cholesterol, but the problem is that they also lower HDL or “good” cholesterol. Polyunsaturated fats are also vulnerable to oxidation and easily transform into “trans-fatty acids”, which are rancid fats. These fats make poor building blocks for our cell membranes and are anything but healthy. Many vegetable oils are now subjected to a process called partial hydrogenation. The reason food manufactures go to the trouble of this process is to improve taste, spread ability, pleasurable sensation in the mouth, and to extend shelf life. It has nothing to do with making a “healthy” alternative.

To hydrogenate oils, manufactures heat the oils to high temperatures under pressure with hydrogen gas. This process is stopped before it is completed or all the fats would become saturated. However, this abbreviated process provides a mixture of fats–saturated, polyunsaturated, with a high concentration of trans-fatty acids. When you look at food labels you will be amazed how many processed foods are made of partially hydrogenated fat. The medical evidence is growing that these partially hydrogenated fats or what is becoming known as rancid fats are probably the worst fats you can eat. I recommend avoiding these kinds of fats all together.

Monosaturated Fats

These fats are found in many of our vegetables, nuts, and certain vegetable oils. These are considered healthy fats because they actually help lower total cholesterol and LDL cholesterol while maintaining HDL cholesterol levels. They are found in foods like cashews, almonds, avocados, olive oil, and pistachio nuts. Virgin olive oil is a very good source of these types of fats. Canola and peanut oils are also high in these types of fat. Even though these fats do not contain the essential fatty acids, they appear to be much healthier and in some ways protective against heart disease. You must however be careful not to heat these oils because they can become rancid fats very easily. If you do use them in your cooking, you need to use very low heat and use a high quality virgin olive oil.

Essential Fats: Omecja-3 and Omecia-6 Essential Fatty Acids

These essential fats are just that—essential. Our body cannot make them, so we need to get them from our diet. They are critical in the production of hormones called prostaglandins, which control inflammation, cell growth and differentiation, blood clotting, and key aspects of our immune system. We get plenty of omega-6 fatty acids in the Western diet, however; almost all of us are deficient in the omega-3 fatty acids.

Omega-6 fatty acids produce hormones (prostaglandins) that promote inflammation, cell growth, and blood clotting. Omega-3 fatty acids produce hormones (prostaglandins) with just the opposite affect. In the event that you are injured, you need to have a good inflammatory response to bring about quicker healing–the inflammatory response brings blood and immune cells to the wounded area. However, if you have not been hurt, an inflammatory response can damage tissue and cause major problems, i.e. asthma, arthritis, and heart disease, Therefore, it is critical that these essential fats are consumed in a balanced fashion so that the hormones they produce will also occur in balance. If these prostaglandins are not kept in balance they can cause serious health problems such as cancer, heart disease, inflammatory diseases, and autoimmune diseases.

Omega-6 fatty acids are found in meats, margarines, peanuts, poultry, and many of our processed foods. Omega-3 fatty acids are found in cold-water fish, flaxseed, soybeans, organic eggs, walnuts, and oils made from flaxseed, walnuts, and soybeans. It is most beneficial to consume these essential fats in a ratio of 2 omega-6 fatty acids to 1 omega-3 fatty acid (2:1 ratio). However, Americans consume an estimated ratio of 20:1 and in some cases, 40:1 omega-6 fatty acids to omega-3 fatty acids. Is it any wonder we are in a health crisis?

It is imperative that you make a concerted effort to consume foods high in omega-3 fatty acids in order to balance out these two essential fats. Eating adequate quantities of the omega-3 fatty


acids will actually lower your total cholesterol and LDL cholesterol. Most people simply need to supplement their-diet with cold-pressed flax seed, sunflower, pumpkin seed oils or fish oil.

I realize most people will eat saturated fats and at times even partially hydrogenated fats. Still, it is important to get the majority of your fats from essential fatty acids and monosaturated fats. Many researchers now argue that fat is not the problem, rather the types of fats we are consuming is the major contributor to elevated cholesterol levels.

Combining Carbohydrates, Proteins, and Fats

It is critical that you have a portion of carbohydrate, protein, and fat with each meal or snack. Every time we eat, we need to be sure that we are taking in good nutrition and that we are not going to be spiking our blood sugar. We need to eat for hormonal control and not calorie control. Insulin is our “storage” hormone and most of us do not want to store any more fat than we already have.

Glucagons, on the other hand, actually utilize fat as an energy source. I explain to my patients that are overweight that this lifestyle of eating actually has a side effect of fat loss. If you don’t need to lose any weight, then you won’t on this diet. You simply just feel better and become healthier.

I believe that around 40 to 50% of our calories should come from low-glycemic carbohydrates, 25 to 30% of our calories from good protein, and 25 to 30% of our calories should come from good fat. There are many different ratios, which will accomplish this same overall goal. Barry Sears in his book, The Zone, recommends the 40/30/30 (40% carbohydrates, 30% protein, and 30% fat) and other diets recommend 50% carbohydrates, 30% protein, and 20% fat.

All of these diets accomplish the same desired hormonal results, which is necessary for healthy lifestyle. Always avoid unhealthy weight loss diets that are out of balance such as the Atkins’ Diet (all protein and fat with no carbohydrates) or Dr. Ornish’s Diet (all carbohydrates with very little to no fat). The desired goal is to keep insulin and glucagon levels within a healthy zone. The body needs both to maintain health and to assure that your cells are getting proper nutrients.

A good ratio is combining 20 grams of low-glycemic carbohydrate, 10 to 12 grams of good protein, and 4 to 6 grams of good fat. You can eat as much as you want; however, be sure the ratios stay the same (40 grams of carbohydrates, 24 grams of protein, and 8 to 10 grams of fat).

You should eat five to six small meals each day. Eat breakfast within one hour of awakening and a meal or snack every four hours throughout the day to keep your metabolism going and blood sugars stable. I find weighing foods is not necessary, although reading nutritional labels is essential.

I teach m.y patients to not get caught up in anything too complicated—like weighing foods. Simply use your hand as a guide. The palm of the hand (circumference and thickness) = 1 protein serving (red meat—use 1/2 the palm of your hand). 1 fist (1 1/4 cups) = fruit serving (carbohydrate). 2 fists (2-4 cups) = vegetable serving (carbohydrate). Tip of the thumb (1 tsp.) = 1 fat serving

A typical meal should contain two servings of carbohydrates, one serving of protein, and one serving of fat. If your body frame is large, you may need double this amount, still the balance of carbohydrates, fats, and proteins must be maintained. The actual amount that you consume will depend on your body size and whether this is a main meal or snack. Remember the key is to keep portions balanced even when eating snacks.

Here are some principles to help you enjoy food and keep you on track:

• Be careful not to take in too many high-glycemic carbohydrates with any particular meal especially when eating out. Don’t eat bread, potatoes and dessert all at the same meal.


In fact, recent research reveals it would be best to avoid high-glycemic foods all together.

• Be creative with your snacks and be sure that they contain the right balance of good carbohydrates, good fat, and good protein.

• Always have healthy snacks readily available. If you don’t, you will eat whatever is around when you get hungry.

• Purchase lean bars, balance bars, and lean drinks, which already have the proper balance and have them readily available.

• You will tend to have some withdrawal from a high carbohydrate diet, However, once you become consistent with this diet you will feel much better with a marked increase in energy.

Health Concepts – Healthy Exercise Program

Health Benefits of a Modest Exercise Program

• Weight loss

• Lower blood pressure

• Stronger bones and decreased risk of osteoporosis

•             Lower cholesterol levels

• Elevated levels of “good” HDL cholesterol

• Decreased levels of “bad” LDL cholesterol

•             Decreased levels of triglycerides—-the other fat in the blood

• Increased strength and coordination, which leads to decrease risk of falls •      Improved sensitivity to insulin

• Enhanced immune system

• Overall increase in the sense of well-being

(The Surgeon General of the United States issued a statement in the early 1980’s listing all these major health benefits that result from having a modest exercise program.)

Everyone is aware that moderate, consistent exercise is essential to a healthy lifestyle. But how many Americans put this good knowledge to use?

The best type and duration of exercise is always a continual debate among exercise gurus. However, as a physician, I have a different attitude about how one should approach developing an exercise program.

• It is more important to exercise consistently than to worry about how to exercise. Any exercise program is better than none.

• Choose an exercise program in which you can remain consistent. You need to enjoy as much as possible the exercise program so you will stay with it.

• Schedule workouts instead of trying to work an exercise program into your existing schedule.

• It is very important that you not hurt yourself when starting an exercise program. Don’t overdue it, most of us have not been in good shape for years, if ever.

•             Start slowly and gradually increase the length and intensity of your workouts. It is not a race. Your strength and endurance will increase.

• If my patients have any joint or musculoskeletal problems, I have them see a physical therapist who can guide their exercise program and help protect them from injury.

• If you have any risk of coronary artery disease or are over 40, you need to see your physician and obtain an exercise stress test by a cardiologist before beginning any exercise program.

Benefits of Strength/Resistance Training

The benefits of aerobic exercise have been well publicized over the last several decades. But many people still react negatively to strength or resistance training, thinking only of bodybuilding or training just for athletes. What is not widely known is the positive fitness and health benefits of strength or resistance training for ordinary adults of all ages.


In a well-designed program, resistance training can provide increased stress to the long bones of the upper extremities, the spine, pelvis and ribs. This can produce positive results for those who may have, or who are prone to osteoporosis.

When losing weight many are not concerned whether they lose muscle mass along with the fat mass; they just want to “lose weight.” Resistance training can prevent the loss of muscle mass while aiding in your fat loss effort. Since muscle is the furnace that burns the fuel (glucose), the more muscle mass that you have, the easier it is to maintain your optimal body weight (mass).

Exercise, including strength training, helps to make the body more sensitive to its natural insulin not only during, but following exercise sessions. This is a great benefit to those who have diabetes mellitus or for those who want to avoid becoming diabetic.

It was once believed that the loss of muscle mass, especially in the upper body, was a normal part of the aging process. This is far from the truth. Strength training not only helps prevent the loss of muscle mass associated with aging but can actually increase muscle mass in those even in their 80’s and 90’s. It is a known fact, that we begin losing muscle mass after age 35 unless we are involved in strength training.

Studies also indicate that healthy, elderly individuals who are stronger are less likely to have frequent falls. An appropriately designed resistance program can also help maintain flexibility and balance. Adding stretching exercises may enhance the benefits of an exercise program. A well-designed work out can also have significant cardiovascular benefits. Resistance training plays a vital role in preventing heart attacks by conditioning the cardiovascular system to cope more efficiently with sudden changes in blood pressure and heart rate.

Needless to say, it is important to get a balance of aerobics, resistance training and stretching into your exercise program. I recommend modest aerobics at least two to three times a week and strength training two to three times a week. Giving your body a chance to rest is also an essential aspect to health. Our bodies actually become stronger during rest. When you’re tearing down muscle and building up your aerobic capacity, your body needs some time off to rest. You should try to have at least one or two days off each week.

Health Concepts – Nutritional Supplement Program The Health benefits of Nutritional Supplements

• Enhances the immune system

• Enhances the antioxidant defense system

• Decreases the risk of heart attacks, strokes, and cancer

• Decreases the risk of arthritis, macular degeneration, and cataracts

• Decreases the risk of asthma and hay fever

• Decreases the risk of Alzheimer’s dementia, ° Parkinson’s disease, and many other chronic degenerative diseases

The final aspect of a healthy lifestyle is nutritional supplements. For years I told my patients they could get everything they need from their diet. However, after researching the medical literature for the past seven years on this subject, I am convinced that every man, woman, and child needs to be taking nutritional supplements in order to better protect their health.

Our bodies are created with a complicated and sophisticated antioxidant defense systems to protect us from the devastating damage of oxidative stress. Because this generation is under greater attack from the toxins in our environment, our stressful lifestyles, and poor eating habits than any other previous generation, we need to optimize these defense systems: Eating a healthy diet is a good a start. However, there is no way we can obtain the optimal levels of the nutrients our bodies need from our diet alone. We must supplement our diet to best protect our health.

Physicians are usually negative about their patients taking any kind of supplements. However, once you understand that oxidative stress is the root cause of almost all of our major chronic degenerative diseases, you will agree that supplementing your healthy diet with high-quality supplements is essential and worth fighting for.


Cellular Nutrition

I encourage my patients to take the Usana Essentials (Mega Antioxidant and Chelated Mineral) and Active Calcium, which provide what I refer to as “Cellular Nutrition”. Cellular nutrition is providing all of the nutrients the cell needs to function at optimal levels (not RDA levels), which have been shown to provide a health benefit in the medical literature. This allows the cell to decide what it needs and does not need. You no longer have to worry about nutritional deficiencies, since you will replenish any nutritional deficiency and will enhance all the other nutrient levels to their optimal levels within 6 to 9 months on this program. I encourage you to read my book, What Doctors Don’t Know About Nutritional Medicine Nay Be Killing You, to fully understand these concepts of supplementation. However, Usana Health Sciences has developed a full line of nutritional supplements, which are pharmaceutical-grade and provide this cellular nutrition in a complete and balanced fashion. This improves compliance and makes the goal of achieving “cellular nutrition” very easy.

Essential Fats and Fiber

Supplementing your diet with essential fats and fiber is usually critical. 80% of the people in the U. S. and Canada are deficient in omega-3 fatty acids. Most people are also significantly deficient in fiber in their diet. Even though the average American only consumes approximately 8 to 10 grams of fiber per day it is strongly advised that you eat a minimum 35 to 50 grams of fiber each day. (See discussion of fiber and essential fats under healthy diet). This is why I strongly recommend that everyone add Usana’s Fibergy and Optomega or Biomega-3 to the Essentials and Active Calcium. This assures me that my patients will be providing the cell optimal levels of all of these nutrients.

Nutritional Supplementation for Children

According to the Journal of Pediatrics, less than 1% of the children today receive even the minimal amount (RDA’s) of the required nutrients. It becomes very obvious that each of our children also need to be improving their diet, activity level, and taking nutritional supplements. I recommend to my mothers that children from age18 months to 4 years should take 1 Usanimal daily. Children from age 5 to 8 years old should be taking 2 Usanimals daily. Children from age 9 to 16 years old should begin taking Body Rox (3 tablets daily unless they are very small children, in which case 2 tablets daily may be more appropriate). Mothers should also consider giving their children 1 to 2 tsps of OptOmega (depending on their age), additional fiber via Fibergy or the Fiber bar, and additional calcium via Active Calcium (which may be crushed) or Active Calcium Chewables. Additional calcium is critical for children prior to puberty to increase overall bone density. These children need to be taking at least 800 to 1000 mg of supplemental calcium.

Recommended Daily Allowance (RDA)

Research studies reveal standards of recommended daily allowance (RDA’s) have absolutely nothing to do with chronic degenerative diseases. RDA’s were developed to avoid what are known as acute deficiency diseases like scurvy (deficiency of vitamin C), rickets (deficiency of vitamin D), and pellagra (deficiency of niacin). In other words, if you consumed the RDAs for vitamin C, vitamin D, and niacin, you would not develop any of these illnesses.

Admittedly, the RDA’s have done their job—how many people do you know suffer from these diseases? RDA’s first developed in the 1920’s and 1930’s. The list of nutrients included in the RDAs grew over the next two decades and in the early 1950s, the definition of RDAs expanded to include the amounts of nutrients needed for normal growth and development. Despite the fact that RDAs have proved useful, most physicians and laypeople tend to assign more meaning to RDA standards than they should.

After researching medical literature on the topic of oxidative stress and the amount of nutrients needed to prevent it, I found the optimal levels of nutrients known to provide health benefits are significantly greater those suggested by RDA levels. For example, the optimal level of vitamin E is 400 IU. The RDA is only 30 IU. That being the case, you may consider eating 400 IU of vitamin E. You would only need to eat 33 heads of spinach, or 27 pounds of butter; 80 avocados will do, or an alternative 5 pounds of wheat germ each and every day to obtain that level of vitamin E.


Similarly, the optimal level of vitamin C is approximately 1200 to 2000 mg daily, while the RDA is only 60 mg. To eat the optimal levels of vitamin would need to consume 18 oranges, or 17 kiwifruit, or 160 apples. Put in this perspective, it becomes clear that the only way to obtain these levels of nutrients is to supplement our diet. And this requires more than a generic multiple vitamin. One-a-day multiple vitamins are primarily based on RDA levels, thus providing no measurable health benefits. Significantly more potent supplements are needed each day to provide the optimal levels to provide cellular nutrition. This booklet will explain why I personally believe the Usana Nutritional Supplements offers my patients the most complete and balanced as well as the highest quality cellular nutrition on the market today.

The “Magic Bullet” Approach

Most scientific studies done on nutritional supplements are approached in the traditional way of testing drugs—hoping to discover a “magic bullet”. A disease is isolated and targeted by one specific drug. The pharmaceutical results of that drug are then measured.

Research trials have been similarly conducted for nutritional supplements. For example, calcium and vitamin D have been tested for their effects on osteoporosis; vitamin E for heart disease, magnesium for irregular heartbeats or selenium to reduce the risk of cancer.

One problem remains, however: vitamins such as C, D and E are not drugs. They are natural nutrients that our bodies get from our foods. The various antioxidants and supporting nutrients work on different types of free radicals and in different parts of the body. Vitamin E is the best antioxidant within the cell membrane. Vitamin C is most effective within the plasma. Glutathione is works most efficiently within the cell itself. Literally dozens of antioxidants are at work in various parts of the body and are effective against particular types of free radicals. They work together—synergistically– to control oxidative stress. This means that 1 plus 1 does not equal 2, but 8 or 10. Medical research separates these nutrients out and tries to study their individual effect. The amazing fact remains that the overwhelming majority of studies actually does show a health benefit with even an individual nutrient. However, since oxidative the underlying problem we must concern ourselves with, it is important to realize that all of these nutrients work together—synergy.

Vitamin C actually replenishes vitamin E and intracellular glutathione so it can be used over and over again. Alpha lipoic acid also regenerates vitamin E and glutathione. In addition, these antioxidants need optimal levels of the B vitamins—folic acid, vitamin B1, B2, B6, and B12—in order to perform at optimal levels. They also need the so-called antioxidant minerals such as: selenium, manganese, copper, and zinc to do their job right. If you have all the glutathione in the world available but are depleted in selenium, which glutathione needs to work, there will be very. little health benefit.

When all of the necessary nutrients are provided to the cell in a complete and balanced nutritional supplement, the combined effect is phenomenal. The potency of these nutrients in optimizing our body’s natural antioxidant, immune, and repair systems when this synergy is achieved is maximized. Oxidative stress can be controlled and our health will be protected.

I also apply these principles for my patients who are already suffering from a major chronic degenerative disease. I provide them with the same basic cellular nutrition I recommend for all my patients and then I add additional potent antioxidants, which I refer to as optimizers, to the regime tailored to each specific disease. When physicians take advantage of the most tremendous healing asset, the host—our bodies, and support it rather than denying its importance in the healing process, amazing clinical improvement is possible.

Cellular nutrition is about health, not disease. “Attacking” the root cause of chronic degenerative disease is true preventive medicine. By applying these same principles, you who are in good health can decrease the risk of developing these chronic degenerative diseases.

Oxidative Stress

Oxygen is essential for life itself. But did you know it is also inherently dangerous to our existence? I call this the “dark side” of oxygen. And as a result, we are essentially rusting both inside and out. The same process that causes a cut apple to turn brown or iron to rust is the cause of all the chronic degenerative diseases we fear and even the aging process itself.


Consider the aging of our skin. Oxidative stress is the cause of wrinkles, sagging skin, and age spots. The next time you_are with a large gathering of people of different ages, observe closely the change you people’s skin. Aging is a process we all take for granted, but when you look more closely, and compare a baby’s face, to that of a grandparent’s, the effects of our largest organ being exposed to all the pollutants in the air, sunlight, and cigarette smoke is baffling. This aging of the skin is an outward manifestation of “oxidative stress,” which is occurring within every cell in your body.

Over the past 7 years, I have reviewed well over 2,000 medical and scientific studies in regards to nutritional supplements and their affect on your health. These studies appearing in medical journals like the New England Journal otMedicine, Journal of the American Medical Association, British Lancet, and Annuals of Internal Medicine report that beyond any doubt the “root” cause of well over 70 chronic degenerative diseases is “oxidative stress.” These are the “who’s who” of diseases we all fear and want to avoid; diseases like heart attacks, strokes, diabetes, cancer, arthritis, Alzheimer’s dementia, macular degeneration, lupus, MS, fibromyalgia, and chronic fatigue. “So what,” you may be wondering, “is ‘oxidative stress’?”

Within every cell of the body is a furnace called the mitochondria. As oxygen is utilized within the furnace of the cell to create energy and life itself, occasionally a charged oxygen molecule is created, called a “free radical.” This free radical has at least one unpaired electron in its outer orbit essentially giving it an electrical charge. If this free radical is not readily neutralized by an antioxidant it can go on to create more volatile free radicals, damage the cell wall, vessel wall, proteins, fats, and even the DNA nucleus of our cells, Chemically this reaction has been shown to be so volatile that it actually causes bursts of light within our bodies!

Imagine yourself in front of a crackling fireplace and I’ll give you the best illustration I have to explain the process of oxidation. The fire burns safely and beautifully most of the time, but on occasion out pops a hot cinder that lands on your carpet and burns a little hole in it. One cinder by itself doesn’t pose much of a threat; but if this sparking and popping continues month after month, year after year, you will have a pretty “ratty” carpet in front of your fireplace.

The fireplace represents the furnace of the cell (the mitochondria), the cinder is the charged “free radical,” and the carpet is your body. Whichever part of your body receives the most free radical damage will be the first to wear out and potentially cause one of these degenerative diseases. If it’s your arteries, you could develop a heart attack or stroke. If it is your brain, you could develop Alzheimer’s dementia or Parkinson’s disease. If it’s your joints, you could develop arthritis.

Through biochemical research we’re learning that we are not defenseless against this attack on our body by free radicals. Antioxidants are like the glass doors or fine-wire mesh we place in front of our fireplace. The sparks are still going to fly but our carpet will then be protected. As you begin to imagine the war that is taking place within every cell in your body, you can envision the two opposing forces: the enemy—free radicals; and your allies—antioxidants and their supporting nutrients.

Living a healthy life becomes a matter of balance. You must have enough antioxidants available to readily neutralize the number of free radicals your body produces. If you don’t, “oxidative stress” will occur. When this oxidative stress is allowed to persist over a prolonged period of time, you will most likely develop a serious chronic degenerative disease.

Each of us must ask, “Am I getting enough antioxidants from my diet to protect myself from this onslaught of free radicals or do I need to be taking nutritional supplements?” This is the question that I’ve had to ask myself as I have spent countless hours researching medical literature. You see I was taught in medical school that you don’t need supplements—that you can get everything you need from a good, healthy diet. And this is what I told my patients for years, I was wrong.

Since balance is the key, we need to look closely at the individual players that are at war within. The number of free radicals you produce each and every day is never the same. All the pollutants in our air, food, and water dramatically increase the number of free radicals we produce. Enormous stress, excessive exercise, cigarette smoke, sunlight, radiation, and every drug prescribed greatly increase the number of free radicals produced in the body. In fact, there has never been a generation on this planet subjected to more oxidative stress than this present one.


We are literally under attack from our polluted environment, stressful lifestyles, and .overmedicated society.

This ongoing attack is depriving us of our most precious gift—our health. But God did not leave us defenseless against this onslaught by free radicals. In fact, we actually have our own army of antioxidants, which are able to neutralize free radicals and render them harmless. In generations past, these defense systems were sufficient. Unfortunately this is no longer the case. Our bodies’ defense systems need additional allies.

Most antioxidants come from vegetables and fruit. This creates a gap in our protection, because our foods have become significantly depleted in their content of antioxidants and supporting minerals as a result of mineral depletion in our soils, green harvesting, cold storage, foods that are highly processed, our poor food choices and food preparation.

At a time when we are under the heaviest attack from the environment around us, our natural defense systems are becoming overwhelmed and depleted. We must do all we can to rebuild our antioxidant systems with a healthy diet, but too you need to learn how complete and balanced nutritional supplementation with high quality supplements (cellular nutrition) is our best hope in winning this war within and protecting our health.

  • Conclusion

Therefore, I encourage ALL of my patients to take Usana’s Essentials, Proflavanol, Hepasil, CoQuinone, Procosa, Active Calcium, Visionex, Fibergy or Nutrimeal, and either Optomega or Biomega-3. This provides optimal “cellular nutrition” in a convenient and cost effective manner. Usana Health Science’s commitment to quality and scientific approach to nutritional supplementation makes my job very easy. When you combine a healthy diet, modest exercise program, and nutritional supplementation together, you are giving yourself the absolute best chance of protecting your health. If you have already lost your health, I would refer to my specific recommendations for your particular disease or problem. You will quickly see that I simply begin adding potent “Optimizers” to this basic concept of cellular nutrition as an effective means of helping you regain and take back control of your health.

Why I recommend USANA Products

I personally believe USANA Health Sciences has developed and produced the most complete and balanced nutritional products on the market today. In fact, all the clinical case study results documented in my new book, What Your Doctor Doesn’t Know About Nutritional Medicine May Be Killing You, were achieved by using products developed and manufactured by USANA. Based on Dr. Myron Wentz’s knowledge of human cell culture technology, USANA has developed the most impressive science-based products available.

USANA strictly follows pharmaceutical-grade Good Manufacturing Practices (GMP). This means they not only purchase pharmaceutical-grade raw products, but also manufacture the products according to tough pharmaceutical-quality guidelines. In addition, USANA Health Sciences follows USP guidelines for potency, uniformity, and dissolution of the tablet. In a nutshell, USANA manufactures their products to the strict standards of over-the-counter drugs even though not required to do so assuring all of their customers and associates that what is on the label is actually in the tablet. I am also duly impressed (as any physician should be) that USANA is one of the only nutritional supplements listed in the Physicians Desk Reference (PDR-U.S) and Master Index of Medical Specialties (MIMS-Asian).



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March 18, 2010 - Posted by | Blood

1 Comment »

  1. Hi Dr Ray, thank you very much for your information! thank you very much for your share

    Gain Muscle Fast

    Comment by Gain Muscle Fast | March 25, 2010 | Reply

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