March 2015

Be smart and add these 5 foods to your diet!

One of my frustrations as a health care professional working in the field of nutrition and diet is discussing dietary food choices with patients.  I know they want to eat better, and healthier, but they are reluctant to make positive changes in their food choices.  No matter how much evidence you provide them about dangerous food and healthy food choices, the old programs running in their mind want to point them back to comfort foods.  They do this even though they know it may compromise their overall health. 

With the internet, there is a plethora of information about eating and health. Most people get confused and don’t know what to do so they do nothing.  They continue eating the same old devitalized foods that created their bad health in the first place.  My job is to provide my patients with accurate information about healthy food choices and how they can successfully make changes to their diet without too much personal pain.

Most people eat too many highly refined devitalized foods each day.  Eating devitalized foods leads to a devitalized body low in energy and vitality.  To truly be healthy you MUST eat REAL foods!

In this month’s edition of my “Healthy Times” newsletter, I will share with you the FIVE foods I feel everyone should eat.


It pains me every time I think of how bad eggs have been vilified.  Please know that “The Egg” is one of God’s greatest creations and should not be eliminated or restricted from your diet.  Please visit my website, and view the video I have there about the magnificent health benefits of eggs.  There are literally no other foods that have the nutritional power of good organic eggs.  Eggs are the best source of amino acids, the building blocks of protein.  Eggs have not only healthy protein but healthy fat.  Adequate protein and fat help absorb fat-soluble vitamins A, D, E, and K.

Some people think that it is healthy to only eat the egg whites.  Nothing could be further from the truth.  Egg yolks are one of the riches sources of carotenoids including lutein and zeaxanthin, both of which aid the body with eye disease such as macular degeneration.

Many patients are under the mistaken impression that ingesting eggs will raise their cholesterol levels.  This is another myth.  There are no studies proving that eating eggs raises the body’s cholesterol levels. 

Another essential nutrient in eggs is choline, which is found in every one of the body’s cell membranes and is particularly concentrated in the brain.  Choline is absolutely necessary for proper nerve function.  Choline deficiency can even cause cancer.  I encourage my patients to eat eggs as a regular part of a healthy diet.  How many?  I personally eat 8 to 12 organic eggs each week.




One of the important reasons that fish should be a part of a healthy diet is the presence of omega-3 fatty acids.  This substance has anti-inflammatory properties and as we now know ALL chronic disease has as its underlying cause chronic inflammation.

Omega-3 fatty acids prevent blood clots, can function as an antidepressant, reduce triglycerides, and decrease the risk of developing hypertension and coronary artery disease.  You want to get your omega-3 fats from healthy fish and that means “wild-caught” NOT “farm-raised” fish.  Farm –raised fish are feed a very poor diet under most fish farming practices and usually contain significant levels of PCBs and other dangerous chemicals.  Let me recommend that you stay away from fish from other countries as some may be extremely toxic. 

When salmon is farm-raised the meat is gray.  In order to trick consumers into buying their product, the fish farmers feed them dye to turn the meat into a pleasant pinkish color like normal wild-caught salmon.



Patients always ask me ----- Why Free-Range?  Since beef is a staple in most American’s diets, we need to have a good understanding of what you are getting when you buy beef in the grocery store.  Conventionally raised animals are treated to a lifetime of confinement and fed grains and soy beans.  Animals eating this way, experience rapid weight gain and translates into more money in the farmers pocket. 

Farmers want their animals to reach market weight as soon as possible. Therefore growth hormones and antibiotics are regularly used as part of the process of raising these cattle.  Organically raised animals are not fed on soy and grains.  They get to graze on grass in a pasture.  Because of the way conventional cattle are raised, there is a difference in the meat.  Conventionally raised cattle meat, contains a much higher percentage of omega-6 fatty acids compared to organically-raised cattle meat.  Omega-6 fatty acids are inflammatory within the body while omega-3 is not. 

A great deal of the vitamin B-12 we get in our diet comes from red meat.  Make your red meat choices wisely.  Organic free-range meats are always a better choice.  If you contact me, I can tell you were quality free-range meats are available. 



Coconut oil is one of the healthiest fats you can consume each day.  It is good for cooking and handles heat better than olive oil.  Critics of coconut oil think it is a poor choice because it is a saturated fat.  Most of the saturated fat in coconut oil is short and medium-chain fats.  About 50% of the fatty acid content in coconut oil is a medium-chain fat called lauric acid.  Lauric acid has a number of antibacterial, antiviral, and antiparasitic properties. 

These healthy short and medium-chain fatty acids are not found in polyunsaturated oils like corn, sunflower, soy or canola oil.  Many different viruses can be inactivated by coconut oil including:

  • Cytomegalovirus
  • Herpes simplex
  • HIV
  • Measles

Patients suffering from chronic infections can benefit from adding 1 to 2 tablespoons of coconut oil into their diet each day.

If you have read or been told that consuming coconut oil could put you at risk of developing cardiovascular disease, nothing could be further from the truth.  Researchers have reported that native Pacific islanders who have a high intake of coconut oil had no signs of atherosclerosis until they migrated to New Zealand and significantly lowered their intake of coconut oil.  The heart muscle loves to utilize medium-chain fatty acids for fuel.



Fruits and vegetables provide our bodies with a host of antioxidant nutrients including:

  • Carotenoids
  • Magnesium
  • Vitamin C
  • Vitamin E

Because of the high sugar content of fruits, I always recommend to my patients they eat 4 times as many vegetables as fruits. 

Selecting organic produce will reduce the exposure to pesticides, herbicides, and fungicides.  The less toxic you are the healthier you can become.  Fruits and vegetables are best eaten as soon as they are harvested.  This is sometimes a challenge as most produce you buy in the grocery store, travel an average of 15,000 miles before you purchase them.  Support your local farmers whenever possible and you will eat healthier.

Below you will find a chart listing the “Dirty Dozen” and the “Clean Fifteen.”  If you have a smart phone put this list in your phone to refer to when shopping.


You can significantly reduce the toxic load of pesticides you consume by buying the dirty dozen organic.  It is OK to buy the foods listed as clean fifteen as conventional foods. 

Try to eat at least one third of your vegetables raw and the remainder lightly cooked. 

Please try to add these 5 foods to your diet on a regular basis.  Doing so will reduce your risk of chronic disease and improve you energy and vitality.

If you would like to have a personal discussion about the subject matter of this newsletter you may reach me at (386) 956-1668.

If you have found this Health Times Newsletter helpful in your quest for good health please visit my website at where I have all of my previous Newsletters archived.  You may find a topic there that may be of help to you, a family member, or a friend.

You may have received this newsletter from a friend.  If you are not currently receiving my monthly health newsletter and you would like to receive it the first of each month just e-mail me your address (This email address is being protected from spambots. You need JavaScript enabled to view it.) and request to be added to the list of recipients.

Healthy Transformations
820 W. New York Ave.
DeLand, FL. 32720

I am currently accepting new patients for nutritional assessment and dietary coaching. 

Have a Healthy Day!

Dr. Stephen W. Hayman