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Dr Michael Colgan
There has been a lot of press lately about low carbohydrate diets,
in particular the Atkins diet. The problem with most diets is they
are not nutritionally complete. The Atkins diet which does not emphasize
the need to keep your diet low fat, is one of these. We are often
asked what Dr. Colgan eats and what type of “diet” we
recommend. Here’s the answer:
Proteins:
Protein is an important part of any good diet and we advise the intake
of good quality protein such as chicken, turkey and fish. Lean red
meat is acceptable occasionally. Dr. Colgan eats a lot of fresh fish,
lean turkey and chicken. We are fortunate to live somewhere where
we have access to locally grown, often organic, meats and fresh caught
seafood. When you buy fish try to purchase deep-water fish and/or
cold-water fish. Think carefully about where the fish was caught,
as some areas are obviously more polluted than others. The Gulf of
Mexico as opposed to the coast of Alaska.
Fish is usually poached, grilled or baked. Chicken and turkey is usually
baked, roasted, grilled or barbecued. If oil is needed it is as little
as possible. Good quality stainless cookware will help with this.
No deep fried food at all, and the only sautéing is usually
done in a wok with very little oil. Keep your protein source low fat.
No hamburgers, no bacon and certainly no fried foods of any kind.
Carbohydrates:
Carbohydrates include all sugars, starches, grains, beans, fruit and
vegetables. Some of the basic ideas of the Atkins’ diet are
correct. Excess carbohydrates are more readily stored as body fat.
If you eat more carbohydrates than the energy you require, you will
put on body fat. So to lose body fat you must do two things. Eat carbohydrates
that are not easily stored as body fat and exercise sufficiently to
make the body use stored body fat as an energy source.
We encourage everyone to get all their carbohydrate needs primarily
from fresh vegetables and fruit, preferably organic. With every meal
Dr. Colgan has either a fresh salad or steamed vegetables along with
some fresh fruit. He never eats starchy vegetables such as white potatoes.
You can consume a large amount of fresh vegetables and never put on
any body fat.
Dr. Colgan seldom eats bread, but when he does it is always wholegrain
bread. The only cereal he eats is old-fashioned oats, never any of
the popular boxed cereals. He never eats pasta of any kind. He will
occasionally eat wild or brown rice, never white rice. He eats fresh
unshelled nuts such as walnuts and enjoys organic pumpkin and sunflower
seeds. These choices are high in essential fats.
The amount of and types of carbohydrate you eat are also determined
by your lifestyle, age and exercise level. Endurance athletes require
more carbohydrates than “couch potatoes” as their energy
needs are much higher. So determine your carbohydrate needs for your
own lifestyle and you will be able to enjoy that lovely pasta dinner
on an evening out without putting on excess body fat.
As we get older and our insulin metabolism becomes less efficient
we need to make sure that we choose carbohydrates that are low-glycemic.
For anyone who is interested we can email you a copy of our low-glycemic
chart that we use with our athletes.
Fats:
A diet low in saturated fats is very important for overall health.
A high saturated fat diet will cause cardiovascular disease. The Atkins’
diet does not stress the need for a low saturated fat diet. It does
not differentiate between bad and good fats. I know many people who
have been on the Atkins diet and have restricted their carbohydrate
intake dramatically but think it fine to eat fatty bacon and hamburgers.
You must get your essential fats daily. We advise the use of organic
flaxseed oil that you can use as a base for your salad dressings.
For cooking when necessary use small quantities of organic cold pressed
olive oil. Both these oils contain good essential fats.
This was something that Dr. Atkins did not understand. It was reported
recently over the AP wire that Dr. Robert Atkins, who died recently,
weighed 258 pounds at the time of his death. Before his death, he
suffered a heart attack, congestive heart failure and hypertension.
Not only was he not following his own advice to maintain a good weight
and low body fat, but his idea of not worrying about saturated fat
intake certainly did his health no good. The above article is from
the Colgan Institute News. Information contained in its newsletter
was prepared from medical and scientific sources which are referenced
and are believed to be accurate and reliable. The information should
not be used to treat or to prevent any medical condition unless
it is used with the full knowledge, compliance and agreement of
your personal physician or other licensed health care professional.
Readers are strongly advised to seek the advice of their personal
health care professional(s) before proceeding with any changes in
any health care program. To find out about or register for courses
call 1-866-302-3032.
• • •
Dr. Michael Colgan’s summer seminars are held on Salt Spring
Island.
Colgan Anti-Aging Intensive:
The dates for the next Anti-Aging Intensive will be Friday, July
23 to Sunday, July 25, 2004. Presentations will cover the latest
research on supplements and anti-aging nutrients. You will learn
the latest research on maintaining hormone and insulin balance,
protecting your brain, heart and prostate, preventing heart disease,
arthritis and diabetes and remaining flexible and fit life-long.
Colgan Power Program Camp:
Thursday, August 5 - Sunday, August 8.
The Power Program now consists of four years of exercises. We have
allotted extra time so that everyone attending the camp will have
the opportunity to work with our trainers in the gym on all the
cycles and to experience some of the Level 3 and 4 exercises. For
anyone serious about their training this seminar is a must (only
a few spaces left). For information or to register call 1-866-302-3032.
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