Diet & Nutrition

The first step to living healthier is to pay attention to your diet!

Doctor consulting with patientDiet is truly one of the cornerstones of staying well. There are, however, an almost unlimited range of different diets available for you to choose from. Usually one will work for some people and not for others. How do you know which is the best for you? There are some key concepts emerging.

Here are some basic principles to assess your diet.

You are what you eat: quality food means quality health.

Human genetics are the key to the diet that is right for each of us and through centuries our genetics have changed very slowly. In contrast, we live in an era of technological changes and food production that may have taken us too far from our genetic roots and needs. Many people have adapted to a diet of heavily processed, fast foods. So eating foods in their more natural, simple form is an important step toward wellness. Move back towards the basics.

Tips for eating in a healthy way for your genetics.

1. Focus on eating five to ten servings per day of fresh, unrefined fruits and vegetables. A serving is one piece of fruit, or a fist size of a given food.

2. Eat whole grains, beans, some nuts and very small amounts of highly concentrated protein (meat, dairy, eggs). Growing and building high protein is very energy intensive and resource consuming. Most Americans do not need the large amount of protein they consume daily in their diet. Balanced proteins – the right mix of essential and nonessential amino acids across the day – allow us to build whatever our body needs.

3. Eat the best quality fresh food you can afford, preferably grown organically. Avoid highly processed, heavily packaged foods. This minimizes our exposure to unhealthy chemicals, as well as protecting our planet.

4. Monitor the amount of food you eat and don’t fall into the “super-size” habit.

5. Avoid foods where environmental toxins concentrate, such as processed meats and certain kinds of fish. Animal fat is one of the places where toxins concentrate. When we ingest animal fats, we increase our risk of certain cancers, especially breast cancer in women. Again, choosing organic foods reduces our risk of cancer.

6. Avoid consumption of conventionally processed meat such as beef or pork. These are not only a source of cholesterol, but promote inflammation in the body which underlies the cause of most disease. Wild game meat is a safer choice.

7. Read labels but remember the Federal Trade Commission allows companies to inaccurately report the presence of “trans” fats if they are below a certain level. These fats are man-made and promote heart disease much more than regular saturated fat. If the label says “contains partially hydrogenated …” you know it is a toxic Trans fat. This is poison; stay away entirely!

8. As popular as barbecue is, the smoke and the burned meat both promote cancer. Broil or bake foods rather than fry or barbecue.

9. Especially, avoid the “whites” – white sugar, white flour, concentrated “white,” alcohol. These refined foods put huge stress on our body’s ability to process sugar and starch which eventually leads to the failure called diabetes.

10. Listen to your body and eat when you are hungry, not when you are bored or upset. If your body reacts negatively to a food, avoid it and think about what it may be telling you about your health.

In summary, diet and nutrition are keys to your long term health. Make sure you learn as much as you can on this topic. We can help!

Adult Basic Recommendations – Multivitamins

Even the best diet won’t give you all the vitamins, minerals, and anti-oxidants needed for optimal health. The government’s Recommended Daily Allowances (RDA’s) are minimum guidelines to prevent deficiency diseases like scurvy and rickets and come nowhere close to meeting your body’s nutrient needs. A supplement raises the value of a healthy diet to maximize quality nutrition. A supplement program is easy and effective protection against the inadequacies of a modern-day diet.

Our providers are trained and skilled in recommending nutritional supplements that provide your body the building blocks to health and wellness through diet and nutrition.

You can order these supplements through our website here.

Fresh Organic Produce!

The AFWC is also partnered with Full Circle Farm to bring Alaskans fresh, organic produce. We volunteer to be a site host for weekly distribution of the fruits and vegetables that are primarily grown in Carnation, WA or supplemented from producers in the western states and immediately transported to our doorstep. Check out the details at so you and your family can enjoy such great food!

Useful Documents for Download

4R Nutritional Management Approach

Cholesterol Information

Elimination Diet

Metabolic Syndrome

Metabolism Makeover