"Until you get your nutrition right, nothing is going to change"


Proteins- 30% of  Diet

Target 20-25 grams at each meal for adults

meat 4-5 ounces = 20-25 grams

Poultry 5-6 ounces = 20-25 grams

fish 6-7 ounces = 20-25 grams

Eggs 7 grams of protein each

Quinoa 8-9 grams per cup

Beans must be combined with grain to make a complete protein (all essential Amino Acids)

Lentils are close to complete Proteins

target enough protein to sustain energy for 4 hours


Fats- 30% of Diet (10% Saturated)

natural Saturated fats are included in protein sources (beef, fish, chicken and poultry)

essential fatty acids from nuts, seeds, nut butter, nut milks, avocados and fish

Fatty acids needed for brain health, decrease inflammation, and stabilize blood sugar

avoid transfats, hydrogenated or partially hydrogenated fats- cause inflammation and increase LDL cholesterol


Carbohydrates- 40% of Diet

Focus on complex carbs- legumes, fruits, vegetables, some grains

Simple carbs break into simple sugars- breads, pasta, cake, candy

Fruits and Vegetables should be 9 servings per day- 2 fruits, 7 veg

eat the rainbow- lighter vegetables provide more vitamins, Darker Vegetables provide more minerals

high sugar fruits create high insulin surges and block fat burning

Fruits provide antioxidants that fight free radicals

What is fiber.jpg


target 20-25 grams daily

Soluble fiber, which dissolves in water, can help lower glucose levels as well as help lower blood cholesterol. Foods with soluble fiber include oatmeal, nuts, beans, lentils, apples and blueberries

Insoluble fiber, which does not dissolve in water, can help food move through your digestive system, promoting regularity and helping prevent constipation. Foods with insoluble fibers include wheat, whole wheat bread, whole grain couscous, brown rice, legumes, carrots, cucumbers and tomatoes.

feeds good bacteria

Slows absorption of carbs


7 Life-Changing Health Tips From Dr. Mark Hyman

In this article, we hope to use the outstanding work of Dr. Mark Hymanto revolutionize the way you think about health.

There are so many people today who are struggling with their health. Whether they are struggling with weight and fitness, or they are dealing with chronic disease, maintaining good health is a struggle for people of all ages and backgrounds.

One of the most difficult parts about maintaining your health is the fact that many people don’t realize they are unhealthy until they notice symptoms or side effects of disease.

This is not how you want to live.

There is a difference between chasing symptoms/trying to mask up side effects and actually focusing on maintaining your health and taking care of your body. You want to focus on keeping your body as healthy as possible so that your system can stay up and running in the way that it should be. This way, your body can heal itself as it was designed to.

This is the foundation of the functional medicine movement, which encourages people to take control of their health, by giving their bodies what they need to thrive.

At the forefront of this movement is Dr. Mark Hyman, from the Institute of Functional Medicine. Mark Hyman is a MD and doctor of functional medicine, as well as a best-selling author of over 10 books on diet, health, and functional medicine.

The Mark Hyman diet, which was made famous by his book Eat Fat, Get Thin, has helped thousands of people learn how to change the way they look at fat and to introduce real, healthy fats into their diet to live healthier and stay thinner. The Mark Hyman Diet encourages people to eat real food in order to take care of their bodies and maintain their health.

While reading his library of books, including the best-selling Eat Fat, Get Thinis one of the best ways to access Dr. Mark Hyman’s wealth of knowledge, we have taken the time to cultivate just 7 of Mark Hyman’s best health tips that can help put you on the road to a healthier body and a healthier future.

1. Get rid of the sugar

There is perhaps nothing as dangerous to your health as sugar. In his book, Eat Fat, Get Thin, Dr. Mark Hyman goes into great detail about the impact that sugar can have on our bodies and our health. Americans are eating more sugar than ever before and the problem is that sugar increases our body’s insulin production, and insulin freezes fat.

Sugar not only can cause us to hold on to extra fat, while increasing our chances of having obesity, but it can also increase our chances of getting acne, cancer, diabetes, and Alzheimer’s.

Sugar is everywhere, especially in processed foods, but according to the Mark Hyman Diet, sugar should make up less than 10% of our diet. Start really paying attention to how much sugar you are eating, you may be surprised to find just how much sugar you are consuming, then start working on cutting it out.

2. Add more fiber

Fiber is such an important part of our diets, yet the average person simply isn’t getting enough fiber in their diet.

According to Dr. Mark Hyman, in Eat Fat, Get Thin, when Americans were eating much more natural healthy foods, we used to get, on average, around 150 grams of fiber per day. Now, the average person is only getting around 8 grams per day.

Fiber can be found in a number of natural foods, especially vegetables and leafy greens. In fact, according to the Mark Hyman Diet, a great way to make sure that you are getting enough fiber in your diet is to make sure every plate you eat is made up of 75% vegetables.

3. Never eat anything that comes in a box or package

It seems like a simple suggestion, but it is one of the cornerstones of the Mark Hyman diet. It is also one of the most difficult changes for dieters to make.

If it comes in a box, simply don’t eat it.

Packaged items are filled with chemicals, salt, sugar, and other dangerous substances that you may not even realize that you are putting in your body.

4. Consider a detox

Want to reset your system and get rid of disease symptoms? Consider a detox.

While many people are understandably apprehensive about detoxes, they are one of the best things you can do for your health. And, they aren’t just about losing weight, they are all about flushing your system and removing all of the chemicals that are impacting your health.

In his book, 10 Day Detox, Dr. Mark Hyman suggests just ten days to reset the entire system and promises you will start feeling and seeing the changes. In fact, according to Hyman, his readers saw on average a 62% reduction in their disease symptoms.

5. Avoid soda at all costs

This  ties into avoiding soda, but it is such an important part of Dr. Mark Hyman’s diet suggestions, that it deserves a spot of its own. There are so many people who think that just switching to diet soda, or zero-calorie soda, or just having soda every once in a while is enough of a change.

This is not enough.

You need to avoid soda at all costs.

Dr. Mark Hyman literally refers to soda as liquid death because it really is that bad for you. Soda consumption is the number one cause of obesity in children. Drinking just one can of soda can increase the risk of diabetes by 65% for children and by 80% in women.

6. Get an oil change

One of the easiest ways to make some positive changes in your health is to start with your oil. We use so much oil each and every day, especially when cooking, but many people are using the wrong type of oil.

Remove the other cooking oils in your home and add coconut oil and extra virgin olive oil to your pantry. These are the oils that you need to cook with.

So many people have a fear of fat, because they think they will gain weight.

However, most people need to be eating more, healthy fats in order to not only get healthier but to maintain a healthier weight. This is the entire premise of Dr. Mark Hyman’s Eat Fat, Get Thin book. Don’t be afraid of fat, or afraid of oil, just make sure you are only consuming the good stuff, not the bad.

7. Take supplements

Not everyone subscribes to the idea that you should take daily supplements, but you should be taking the right supplements every single day.

By working with a functional medicine doctor like Dr. Mark Hyman, you can get more personalized insight on what supplements you need to be taking to address your specific health issues.

However, there are some supplements that everyone should be taking to stay their healthiest.

It is always best to try to get your nutrients from real, healthy foods instead of pills, but there are still three supplements everyone should be taking: a good multivitamin, a fish oil (for Omega 3) and vitamin D.

Other general supplements to consider for better overall health include: green tea, black pepper, resveratol, circumin, carnitine and lipoic acid.

Keep these 7 essential health tips in mind if you want to start naturally improving your health by eating the right things and avoiding the wrongthings in your diet.

For more information by Dr. Mark Hyman on the intense importance of food, check out his brilliant talk about Mindvalley’s A-Fest Greece:

Snack Ideas




Deli Meat

Yogurt (prefered nut yogurt)

Tuna Salad

Hard boiled egg

Trail mix (mostly nuts, little fruit)

Roasted Chickpeas



Cheese Stick


Smoked Salmon

Celery with nut butter

Cottage Cheese

Dried coconut




Quinoa salad

Oats with nuts

Sweet potato toast

Veggies and hummus

Kale Chips

Whole grain PB&J

Bean salad


Basic Meal Plan

Note: Balancing Protein and fat throughout the day keeps blood sugar stable which results in better energy and less cravings for carbohydrates and sugar


Breakfast choices: Choose one of the below

Protein Smoothie with 25 grams of protein powder (egg white, Collagen, or pea protein), 1/2 cup nut milk, 1/2 cup berries, water (if needed) and 6 ice cubes (optional) and handful of spinach or an avocado.

Nut Yogurt with berries and with nuts

Protein rich breakfast with eggs, and a breakfast meat; or eggs with a nut yogurt, can make an egg scramble with vegetables.

1/2 cup of fruit may be added to breakfast.

Always start the day with Protein rich breakfast and minimal carbohydrates



1/2 avocado or guacamole with vegetables.

1/2 cup chickpea or pumpkin hummus with vegetables

2 ounces of deli meat with vegetables or avocado

1/4 cup trail mix (coconut flakes, sunflower seeds, pumpkin seeds, and a nut of choice)

2 ounces of egg, tuna, salmon, crab, shrimp, turkey or chicken salad

Sardines or lox

Apple or Pear slices with nut butter

2-3 stalks of celery with Tablespoon of of nut butter or Kite Hill Nut cheese

Hard boiled egg

1/2 cup olives

2 ounces of Jerky (True Jerky is a great brand)

1 cup coconut, cashew or almond yogurt

1/2 cup smoothie




25 grams of Protein*

2-3 servings of vegetables


Snack from above list




25 grams of protein*

2-3 servings of vegetables


If a carbohydrate is desired, have a condiment size (1/2 cup rice or a small potato)


Nighttime snack:

1/4 cup nuts

Tablespoon nut butter

Cup of nut yogurt


* Protein Portions; 20-25 grams per meal: 4-5 ounces of beef, lamb, pork, venison, bison OR 5-6 ounces of Poultry (chicken or turkey) OR 6-7 ounces of fish

Very important to eat a meal or snack every 3-1/2 to 4 hours


Willie Victor

As a Certified Nutrition Consultant, Willie works with clients locally, nationally, and globally who have GI issues, infertility, diabetes, elevated cholesterol, learning disabilities, allergies, asthma, weight issues and various autoimmune diseases. Willie is extremely knowledgeable in all aspects of nutrition and has offered a free 45 minute consultation for any members of the departments who seek advice. 

Business: Essentials for Health
Address: 21 Tamal Vista Blvd, Suite #175
Corte Madera, CA 94925
Phone: (415) 388-8101
Fax: (415) 388-8209
Email: willievictor @