Chunky Coleslawhow to make chunky coleslaw
Just wanted you to know that I appreciate all the helpful tips you
send from time to time. Thank you again and keep doing the best you can
to 'save lives.'
videosGlucagon and Weight Loss
Previous NewslettersThe Exercise Myth
Olive Oil -Chest Pain In A Bottle
Six Simple Things To Reduce Your Risk of Diabetes
Diabetes Heart Disease Monckeberg
Vitamin C Sugar Competitive Inhibition
How To Read and Evaluate Current Literature, Diet Plan Claims and Information
Organic Foods Your Health Planet Earth
The Dangers of High Fructose Corn Syrup
How Fasting Affects Your Metabolism
The Fallacy of Multiple Small Feedings
The Order of Energy Utilization
14 Simple Things You Can Do to Reduce Your Risk for Breast Cancer
Essential Fatty Acids
Twelve Simple Changes to Lower Your Blood Pressure
Twelve Simple Changes to Lower Your Blood Pressure Part II
Angina Doesn't Care If You Are Half-Right
Aspartame (Nutrasweet) -More Dangerous Than High Fructose Corn Syrup
Five Serious Dangers of Low-Carb Diets
Stevia -A Safe Sweetener!
Brown Sugar Is Not Brown Rice
Honey and Meli Maenomenon
What Really Causes Osteoporosis
Proper Nutrition -No Weight Loss Program Can Succeed Without It!
Fifteen Diet Secrets Revealed!
Medical Bankruptcy -The Cost of Illness!
Rugrat -The Dangers of New Carpet
Gray Hair Your Liver and He Shou Wu
Four Steps of Hunger Control
Glucagon -Mother Nature's Answer to Aging!
Your Stomach Knows Best
Chunky Cole Slaw
How to Prevent Hypoglycemia(Low Blood Sugar)
Really enjoy the newsletter. Find it very informing so thank
you. Gave up drinking milk last year after reading your article!
Feel much healthier as a result.
I appreciate the information. I learned this, not in the same depth, 15 years ago and needed to be reminded how detrimental this is. Knowledge is power.
"I love this diet because it takes so little time to prepare."
Referring to episodes of hypoglycemia:
"I really like this diet because I do believe the episodes of hypoglycemia are caused by the lo-carb approach, which is wrong for me."
From a latter letter:
"...and the drastic cut-down on sweets, and the diet (I would say I practice most of the time) must be helping......because I am not usually hungry, and have had NO episodes of hypoglycemia ..."
Diane Newman R.N. B.S.N. Hamilton, Ohio
The Mericle Diet and Me
I have been reading about diet and health since 1986, but The MericleDiet has definitely helped me the most. After following Dr. Mericle's suggestions for over 15 months, I can truthfully say I will never stray from his program. One of the unseen benefits has been the reduction of blood pressure medicine I take. Although I have never been a big consumer of sugar, I now consume even less since I now understand the importance of keeping your insulin levels low. I am now able to keep my blood pressure at an optimal level with half the medication of my pre-MericleDiet days. And, the ease of this program! I always have something yummy and ready to eat! For the first time in my adult life I no longer suffer, and I do mean suffer, from the yo-yo syndrome!
This is absolutely the best program for me and my family...
Hi Doctor , I congratulate you on your mailings , lately about sugars , for sure I will reduce mine and kids use and abuse of sugars , , please can you explain about real honey and I mean real one , We buy directly from a producer that got plenty of beehives . Thanks very much and keep up with the good work.
I had the best dinner tonight, I
sauteed some onions and fresh garlic in my wok, then put it on the side then
sauteed a red bell pepper, tofu, and broccoli, ( put that on the side) then
took some cooked brown rice and fried it up adding water and soy sauce, then
added it all together, then made a fresh salad with red onions, spinach
leaves,romaine lettuce. That was the best meal I've had in sooooooo long!!!!! mcdonalds
( or any restaurant , for that matter)couldn't touch that meal !!!!! Thanks Yolanda
From another letter:
The best part of this diet is that when I'm finished eating I don't feel guilty, and I don't feel blah, I feel good, nooo I feel GREAT !!!!! for lunch I had potatoes( the way you said to cook them ) and some corn tortillas. Thanks Yolanda
The Order of Energy Utilization
Back to our familiar table again ...
|fuel reserves in a typical 70-kg man|
|Organ||Available energy (kcal)|
|glucose or |
|from Stryer Biochemistry ...page 771|
check out that 135,000 kcal from fat ... without even a "camel's hump"
Glucose and Glycogen 1600 kcal of available energy
As you can see from the table above, there are three categories of energy. Glucose and glycogen (a polymer of glucose) is the first category and the most readily available. This is the energy that most of us utilize most of the day. The human body needs plentiful supplies of glucose, especially since it is basically the only molecule that the brain can metabolize. Good sources of real complex unprocessed carbohydrates are grains, potatoes and rice.
Protein 24000+ kcal
Fat 135,000 kcal available stored energy
By far the most stored energy the human has is in fat. However, it is also the last energy source the body will turn to unless the requisite enzyme systems are already in place to process the fat. One of the advantages of the fat burning system is that you don't have to be starving to have it supply glucose for your brain or your muscles. You do, however, have to have trained your metabolism sufficiently so that when you call on this "fat burning" system, it will be able to proceed at a rate fast enough (have enough enzymes present) to supply enough glucose to be significant.
Running and learning to burn fat
Long distance running has long been an area of "fat burning." As mentioned previously, most humans can store about 20 miles of energy from glycogen / glucose sources. After about twenty miles most humans will switch to fat burning. What has to be understood here is that the rate of your fat burning will be dependent on how much you trained in a glucagon / fat burning / energy utilization state. Even if you have trained a lot this way you may still slow down when you switch but the slow down will not be as severe as if you have not trained your metabolism at all. If you haven't trained your metabolism at all, you will probably be walking the last six miles.
How to learn to burn fat
In order for your body to be able to burn fat, you have to enter a glucagon state -period. There is no other way. You cannot be eating six, seven or eight meals a day. If fact, it is very hard to learn to burn fat if the first thing you do every day is eat a big breakfast. You wake up ready to go glucagon for a while and the first thing you do is ... eat breakfast. Up goes your insulin, down goes your glucagon. Your stomach empties in usually about thirty minutes and then you are hungry again. You wait till about ten in the morning have a snack and just about the time your insulin levels are starting to come down -up they go again. The cycle repeats itself all day.
Timing and hunger
The stomach usually empties in thirty minutes. Usually it takes two to three hours for the blood sugar to return to normal and the insulin levels to begin to return to fasting levels. This is one of the real problems with the human body. The biochemistry of energy metabolism is at least 100,000 years old with power of hunger -also 100,000 years old. However, 100,000 years ago there was no way to eat every time we got hungry. Today we eat at the slightest twinge of hunger, often eating heavily processed sugar packed foods with no nutritional value.
The incomplete food hunger cycle
Because there is no nutritional value in most if not all of the foods in your average local "super"market, the food does not turn off your hunger. As soon as your stomach empties, you are eating something else, always trying to satisfy the hunger. Since the hunger can never be satisfied, you keep eating and eating. Soon you are completely encased in fat, feel terrible and your risk of serious disease just skyrockets.
What you can do
Never eat before you expend some energy in some form. The morning run can accomplish this for you. When I first quit eating anything before I ran, the first few runs were a bit weak. I didn't feel good at about forty-five minutes into the run and would even feel a bit light-headed and hypoglycemic. I persisted and in about two weeks these feelings were completely gone and I could cruise an easy two hours with no additional fuels. The point here is that you have to enter into a glucagon state, start training your metabolism / enzyme systems and soon they will be able to supply the necessary energy for your run and you will be burning fat.
Don't fill your tanks before you have emptied them and then some ...
At some point in every day -spend some time in a glucagon state. That is the human biochemistry. To use the car analogy again think of filling your tank with gas, every day -the same amount. Each day you fill your gas tank with fifteen gallons of fuel. Some days you drive to Phoenix and back and use all this gas, but most days you just drive to the grocery and back. The next day you go for your fifteen gallons and you can only get five gallons in your tank. You put the other ten in two five gallon containers and put them in the trunk.
Your car is full of gas -and you can't drive around the block
The next day you drive to the cleaners and then stop to fill up again. Another fifteen gallons and this time you have to put twelve of them into separate containers. Now the trunk is full of gas containers and weighting down your car. Soon the back seat is full, the front seat is full and there is barely any room for you, the driver. If you don't expend the ingested energy, insulin will store it for you -somewhere and everywhere in and on your body. Learn to go a little beyond your ingested energy and keep those fat burning pathways open. You will feel better, work better and really reduce your risk of disease.
Thanks for your time and your attention.
Copyright © John Mericle M.D. D.A.B.R. 2000-2012 All Rights Reserved
Weight loss is easy!
The Ironman ...
well maybe not easy!
Be Slim ... Be Healthy ... Be Fast
If you think you can't lose weight and eat well
-you haven't tried the MericleDiet!
How do you lose weight (40 pounds) and keep it off (38 years) without hunger while you reduce your risk for serious illness and improve your health and fitness?
Finally ... Free Your Mind From The Constant Concern Over What You Eat And What You Weigh!
- Lose Weight With No Hunger
- Eat Well Everyday
- Stop Wasting Time Worrying About What You Eat
- Make Weight Control and Wellness An Integral Part of Your Lifestyle
- Lower Your Food Costs
- Improve Your Health and Lower Your Risk of Disease
- Make Exercise "The Icing on the Cake of Proper Nutrition"
- Still Enjoy That Occasional Meal Out
- Learn Food Preparation Techniques That Will Last Your Lifetime and Will Improve Like Wine
- Enjoy Real Variety of Both Raw and Cooked Foods
- Lower Your Bad Cholesterol Without Dangerous Drugs
- Learn The Basics of The Metabolism of Weight Control
- Put Your Food, Meals and Weight Control All On Autopilot
I have lived with this diet now for over thirty-eight years. It has controlled my adult onset diabetes mellitus and its associated heart disease and retinal disease. My meals are better than ever now and I enjoy my food as much as anyone and don't limit how much I eat. I haven't worried about my weight since sometime in May 1977.
Enjoy Safe and Permanent Weight Loss While You Reduce Your Risk for Disease. The MericleDiet is the Easy Transition to a Healthy Vegetarian Sugar-Free 100% Organic Diet.
The Best Diet for Cancer Prevention!
This diet is the ONLY Diet Today that Makes it easy to be 100% Sugar-Free and 100% Organic. Nothing slows your Immune System like Sugar and Nothing Cripples your Immune System like the Pesticides, Hormones and Antibiotics used in commercial food production.
Nothing will make your Immune System happier.
The Best Diet for Coronary Artery Disease Prevention!
This is the Only Diet that is 100% Meat, Dairy and Sugar FREE! The association between meat ingestion and demonstrable coronary artery disease has been known for years. Restricting all forms of animal protein and sugar will help to keep your "coronary arteries and arterioles clean and compliant."
Your Heart Will Love You!
The Best Diet for Prevention of Stroke!
By completely avoiding the Causes (Meat and Dairy) of Atherosclerotic Plaque Buildup in the Carotid Bifurcation you significantly reduce your risk for Stroke!
Your Brain (Woody Allen's second favorite organ) will reward you with many more years of creative thought and locomotion!
The Best Diet for Prevention and Control of Adult Onset Diabetes!
Adult Onset Diabetes Mellitus (a polite and confusing term for Sugar Toxicity) is now epidemic. The prediction that 10% of teenagers will get this slowly crippling and killing disease by age twenty, is not surprising in this day where sugar consumption is also epidemic and at record levels. This is the only diet that makes it easy to transition away from sugar all together. Believe me, I know, I have adult onset diabetes mellitus and have controlled it with the 100% Sugar-Free MericleDiet for the past twelve years.
Your arteries will remain compliant and will thank you
by allowing good blood flow to all your favorite organs!
The Best Diet for Prevention of Osteoporosis!
That the continued consumption of meat and diary in this country is the
Cause of the Epidemic of Osteoporosis isn't even a subject of debate. This
information has been known for over twenty-five years. The MericleDiet makes
the transition away from meat and dairy easier than you would ever believe.
Believe me, we don't suffer on this diet.
Your bones will remain strong, not fracture as easily
and you will not "Shrink" as you get older.
Are you tired of dieting?
Are you tired of worrying about your weight?
Are you tired of worrying about cancer, heart disease and stroke?
Do you have adult onset diabetes?
Are you worried about osteoporosis?
Would I rather not worry about all this?
Do you look as good as you could?
Do you want to eat a healthier diet but don't know how?
Are you confused about what to eat and what is a true carbohydrate?
Do you exercise but don't seem to lose weight?
I think we all have felt this way and asked many of these same questions. This physician certainly has.
Back to 1977 University Medical Center Tucson, Arizona
At 34 years old I was in my fourth year of Diagnostic Radiology training and had a physical exam for a life insurance policy. For the first time in my life my blood pressure was elevated to borderline abnormal at 140/90 up from 118/78. I was weighing a "robust" 175 pounds on a 5'6" frame and my waist had burgeoned from 32 inches to 37 inches. I had already had my first angina at age 30.
Not really feeling all that great!
I didn't feel very good and was starting to have headaches probably related to the elevated blood pressure. I would eat large meals and still be hungry. I would get hypoglycemic usually about two in the afternoon and usually eat something sweet. Actually I found it difficult to feel good when I was that overweight. As I look back now I recognize the early signs of adult onset diabetes mellitus. I also knew that I was not going have the usual diagnostic barrage of studies for hypertension that I as a resident was administering to patients routinely.
Enter Dr. Kai Haber
Dr. Haber was one of the younger staff in the Department of Radiology. He had just started running and had stopped eating most meat and dairy products. Realizing even then that I was destined for some not so pleasant days ahead if I did not change my lifestyle, I started running and stopped eating meat and dairy. One early afternoon around three pm I was walking out to go for a run when Dr. Haber asked where I was going. Expecting the worst like get back in the department you lowly resident Dr. Haber surprised me. He said, "John, that is the most important thing you can do for yourself right now." The rest is history and I am in the 37th year of my daily running streak -four miles or thirty minutes every day, not to mention 29 Marathons (PR 2:45) and three Hawaii Ironman Competitions.
The School of "Lifestyle Disease" Hard Knocks.
Some almost 18 years later ... 1995.
I would often find myself thinking over these years that I had "pretty
much" figured out most things relating to diet and health. Then I would
be faced with yet another problem relating either to my health or the health of some
member of my family. I would then have to further refine my diet. In
fact I learned very quickly that I will never know all there is to know
about the relationship between diet and health. In January 1995 my ex-wife
finds a mass in her left breast that by ultrasound is malignant. She had
continued to eat a fair amount of cheese, much the same as Linda McCartney.
Just when I thought everything was right, in July 1997, I find adult onset
diabetes in myself and realize that my sugar ingestion (for me it was Pepsi)
is severely damaging my vascular system.
Why Reinvent the Wheel?
Why wait until you have demonstrated proof of disease in yourself.
Why wait until you are overweight and hypertensive. The MericleDiet
is the product of 29 plus years of the
school of hard disease knocks. This food preparation system can help keep you
stay clear of these disasters and will give you a base to start
developing your own refinements and additions to this system of health.
By purchasing the MericleDiet you will
be kept current of any new developments or refinements in the future.
We also encourage all who purchase the diets to email us with any
refinements, suggestions or additions of their own so that we all
can learn from each other.
The MericleDiet Food Preparation System.
The MericleDiet allows you to lose weight safely, permanently
and without hunger while you reduce your chances for coronary artery disease,
cancer and stroke.
Want to eat a healthier diet but don't know where to start?
By preparing basic food groups in quantity sufficient for a week you can
feed yourself and your family a great tasting and healthy organic whole food
diet -on short notice. If you and your family only eat one meal a day from this diet it
will begin to fine tune your body. You will find that your cravings for
what is not good for you like sugar, meat and dairy will gradually diminish.
You will feel better and look better while you lose weight. You will not have to
starve yourself and will eat as much as you like of healthy foods.
Table of Contents.
- Introduction including Why Organic.
- Bean Burritos
- Tofu and Tempeh
- Whole Grain Rice
- Fruits and Nuts
- Fresh Produce, Salad and Salad Dressings.
- Carbohydrate Confusion
- Insulin and Glucagon
- Recommended Reading
Throw away your scales.
You will not have to worry about your weight. If you start to put on a few
pounds you will know it immediately and just decrease your food consumption
and cut back on eating anything that is not so good for you. This diet is
so powerful that as long as you get one good meal a day, you will be able
to have that occasional dietary indiscretion that we all do.
Learn the Secrets of how to Look Better and Feel Better for Life and Save Money.
Advantages of The MericleDiet.
Cook on Sunday and eat well all week.
By doing all of your "prep" cooking and food preparation on Sunday you reduce the amount of time you have to spend preparing tasty Whole Food meals during the week.
Makes great tasting Whole Food meals available on short notice.
With a well stocked refrigerator full of basic Whole Food foods you will never have to worry about what to cook for yourself or your family. Take out several short-term preserved foods and combine in any fashion you like. Voila ... a great tasting, healthy Whole Food meal.
No increased risk of disease, actually you reduce your chance for disease on this diet.
As is currently being proven some of the latest diet fads actually increase your risk for coronary disease, cancer, stroke and osteoporosis. The MericleDiet will reduce your risk for all these diseases and also will increase your energy and general feeling of well being.
Lower food costs.
Even though we recommend organic foods your overall cost of eating
on this diet will decrease considerably since you will not be eating
a lot of expensive processed and packaged food items.
You don't have to exercise on this diet. While we do recommend that you exercise -it is not to lose weight. Exercise is good for the immune system and your mental well being but is not an integral part of this weight loss program.
Forget worrying about your weight for good.
You won't have to worry about your weight all the time. You will look good and feel good. There are too many other concerns in this life to worry about your weight.
By learning the basic cooking principles in the MericleDiet you leave behind the confining world of recipes mostly based around meat and dairy. You will never eat exactly the same meal twice and your meal preparation becomes an wondrous exercise in creative cooking, depending on what is short term stored in your refrigerator.
Healthy great tasting Mexican food.
Mexican food is not difficult to prepare and once you learn to make good beans and get good tortillas you can eat some very tasty Mexican dishes that are made with organic beans and organic tortillas.
You avoid commercial food.
Commercially grown food today is at least nearly if not completely nutritionally bereft.
Besides being nutritionally bereft most if not all of it is loaded with either pesticides
or sugar or both.
Warm or cold whole grain brown
rice makes a nice addition to any salad.
What's in it for you?
This is a very serious question.
- Look better.
- Feel better.
- Better health.
- Better work and better play.
- Weight loss without hunger.
- Decreased food costs.
- Decreased health care costs.
- Decreased morbidity and mortality from the common lifestyle diseases of today: coronary artery disease, cancer and stroke.
Why should you care?
Another great question. While you are healthy and actually perceive no
real health problems, you may not care. However, there comes a time
in most people's lives where they are faced with serious health problems
that can significantly compromise their quality of life. The MericleDiet is
not as much about life and death as it is about "Quality of Life."
Putting your ego aside can be tough but when your health and quality of
life hang in the balance most intelligent people will in time do
all they can to be as healthy as they can. The MericleDiet is a very
"clear" path to improving your health as much as you can through
simple dietary manipulation.
Why is this woman starving?
Demonstration of the relationship
between malnourishment and obesity.
The "Incomplete food cycle."
You eat incomplete foods. You body is hungry as soon as your stomach empties.
You eat more incomplete foods trying to satisfy this hunger. This hunger cannot
be satisfied with incomplete foods so you continue eating more incomplete
foods. Never satisfied and always hungry you end up overweight with
high insulin levels all day and usually all night long. Before long
you are really overweight and sick. Your quality of life plummets.
This woman is starving and overweight because:
- She is buying heavily processed and sugared packaged foods.
- There is little if any real nutrition is all of the combined grocery stores of the food industry behemoths.
- This woman has very high insulin levels.
- High insulin levels are associated with all of today's "diseases of affluence: coronary artery disease, cancer and stroke."
- One of the strongest relationships that exists today is the relationship between nutrition and disease.
Order The Complete Revised MericleDiet Today for Only $47
Is your health and mealtime enjoyment worth $47?
The cost of MericleDiet is $47.
The cost of a combined medical/nutritional consult here in Tucson today is $395 for the first visit and $195 for the second visit.
The cost of health insurance today is $9950 for a family of four, up 59% in the last three years. The cost for an individual is $3695.
These figures are from the Kaiser Family Foundation.
The cost of Coronary Cinangiography is $2500.00+.
The cost of your average cancer therapy is in most cases well over $2500.00 / month.
The cost of a stroke and the needed care is well over $25000.00.
A mere $47 will significantly reduce your chances of having to pay big dollars for your health -not to mention reducing your chances of ever getting sick from one of the big three killers.
Learn how to really play the odds of staying healthy.
Act Now and get the Complete Revised MericleDiet for only $47! One Time Charge for Life!
Ordering the MericleDiet e-book is simple, safe and secure on the Clickbank site. Simply click on the "Order Safely Online" button.
60 Day No Questions Guarantee
If you are not completely satisfied you can obtain a full refund of the purchase price, no questions asked for 60 days following the date of your purchase.
The e-books are in pdf format and require Adobe Reader which can be downloaded from Adobe.com for free.
Thank you for visiting the MericleDiet.
John Mericle M.D. D.A.B.R.
Some of the things you won't have with the MericleDiet!
- Recipes with sugar
- You will not go hungry.
- Complicated recipes to follow
- Monthly Meetings
- Costly programs with recurring charges
- Counting Points
- Dangerous Pills or Drugs
- No Surgery!
- No Worry about your weight!