Daily Health Plan
You can read my Daily Healthy Plan, also called The Lindberg Nutrition Program, below. Click here to view the product ordering information located at the bottom of the page. You can also order a free copy of this program by calling 1-800-338-7979. Don't forget to ask for your free Nutrition Express catalog when you call.
The Lindberg Nutrition Program
Take Charge of Your Health
by Judy Lindberg McFarland
It's never too late to get started on a sound nutrition program. Let's make today your first day on the path to vibrant health. Here is a program that my mother, the late Gladys Lindberg, and I have found very effective since 1949 when we opened our first Lindberg Nutrition store. There have been many program updates through the years as new information has been forthcoming. We have directed thousands of people on the path toward optimal health, with fantastic results. When my clients tell me their list of complaints I always explain, "healthy people don't have that, so let's make you healthy!"
It is never just one vitamin or one "thing" that will bring about optimal health. We all know how important proper rest and exercise are, but eating right, taking supplements, proper digestion and assimilation, and regular elimination can help you to radiate health. Fortunately, my basic nutritional program is easy to follow. This is just an outline of some of the products I feel are important to build you up. Be sure you read Aging Without Growing Old, for a more in-depth study in the field of nutrition. It is full of practical information on how to stay healthy and vital throughout your lifetime.
When counseling, I find one of the most important subjects is the importance of good eating patterns. Here are my recommendations to get you started on a great nutritional program.
Before Breakfast and Before Bed
A number of serious conditions can be related to infrequent or inadequate elimination. If you have elimination problems scroll down to read my recommendations. If you are or have been on a series of antibiotics, I feel it is vitally important that you take the following:
LINDBERG Acidophilus & Bifidus: If you've taken antibiotics recently, Lindberg Acidophilus & Bifidus will help re-implant and re-establish favorable intestinal bacteria in your large intestine. It is beneficial and soothing to the intestinal tract and helps to regulate bowel bacteria. For best results, take for a period of at least 6 weeks or continue as part of your health program.
How to Start Your Day
Most nutritionists agree that breakfast is the most important meal of the day. Without a high quality source of protein to start your day, your body has a hard time maintaining healthy muscle, thick hair, strong nails, elastic skin and adequate energy levels. Eggs are a great way to have the most perfect source of protein in the morning. Finally. in 1999, the Journal of the AMA reported that one or more eggs a day did not show any increased risk of cardiovascular disease.
Fertile Eggs: Prepared in a variety of ways - omelet, scrambled, poached, or soft boiled - not deep fried.
Whole Grain Bread: Multi-grain, cornbread, or oat bran muffin. Consider potatoes, brown rice or granola. These are good foods only if your weight permits.
Fresh Fruit: A whole orange, half grapefruit, melon wedge, fresh dark colored berries, etc. Eat all the white pulp of the citrus fruits, as they are a good source of bioflavonoids. Don't just drink juice.
Beverage: Herbal teas (green tea is excellent), organic milk, or soy milk.
No bacon or ham: Because of the chemicals to process these meats. For more information, see my book, Aging Without Growing Old, page 414.
I often hear, "but Judy, I just don't have time for breakfast." With all the protein powders available now, there is no excuse for leaving home without an adequate breakfast! The following can be used in place of breakfast, or as a delicious between-meal feeding.
The recipes for these famous protein shakes can be used as your breakfast or as a delicious between-meal feeding. These shakes take only minutes to prepare and provide a fast, satisfying meal.
These Protein Powders can be used as meal replacements for those wishing to lose weight, maintain present weight, or with meals to gain weight. These powders are high in protein and contain almost no carbohydrates or fats. See the Nutrition Express catalog for a complete listing of ingredients.
Instead of a traditional breakfast try one of the following powders:
LINDBERG Protein Powders:
- Lindberg PROTEIN BLEND: 22g protein, 2g carbs, 1.5g fat, 110 calories. Soy (non-GMO)*, Whey, Milk (casein), Egg White. Natural vanilla and kiwi fruit to slightly sweeten. *Non-GMO is not genetically modified, the highest quality soy.
- Lindberg NATURAL WHEY: 16g Whey Protein Concentrate, 4g carbs, 1.5g fat, 90 calories. Naturally flavored & sweetened, low lactose, low glycemic.
FITNESS LABS Protein Powder:
- WheyFit CONCENTRATE - Natural Vanilla: 25g protein, 5g carbs, 2g fat, 140 calories. Naturally flavored & sweetened with kiwi fruit, low glycemic.
Basic Protein Shake Recipe
Into the blender, add and mix the following:
- 8 oz. Liquid. Organic low fat milk, acidophilus milk, soy milk, diluted fruit juice or pure water.
- 1 scoop of LINDBERG or FITNESS LABS Protein Powder listed above (equals 2 to 3 Tbsp).
- 1 - 2 Tbsp Lecithin Granules by Lindberg. Lecithin acts as a powerful emulsifying agent in the blood to help dissolve cholesterol. It's a rich source of choline, important for brain function and improved memory.
- 1/2 banana, strawberries or other fruit. Frozen fruit makes this really delicious.
- Natural sweetener. Frozen concentrated orange or apple juice, black cherry concentrate, stevia.
To make this shake more Power Packed, you can add the following:
- 1 tsp (4 grams) L-Glutamine powder by Fitness Labs, to help support your muscles, recover from stressful exercise and increase growth hormone.
- 1 tsp (4,000 mg, or use more) MSM powder by Lindberg, for anyone needing joint support, for smooth skin, lustrous hair and strong nails. A double-blind study showed joint patients with joint pain taking 2,250 mg of MSM daily for 6 weeks reported an average 82% improvement, compared to 18% taking placebo. These studies used the same Lignusul brand MSM that we formulated into our Lindberg brand products.
- 1 Tbsp Organic Flax Seed Oil by Lindberg, a rich vegetarian source of the Omega-3, Omega-6 and Omega-9 fatty acids, which are so important for the heart, brain, skin and many body functions. This is a high quality, 100% organic flax seed oil with natural antioxidants. It's cold-pressed to prevent damaging heat and processed without hexane (solvent).
- 1 Tbsp (1,000 mg) L-Carnitine liquid by Fitness Labs, for its recognized benefit to the heart, but also to aid in your weight loss program.
- 1 Scoop Varsity 2 Vitamin and Mineral Powder by Lindberg. You can use this powder instead of taking the Lindberg Vitamin and Mineral Packets.
Select one of the famous LINDBERG Vitamin and Mineral Packs.
Why are Lindberg Packs better? All capsules mean a faster delivery system. An advanced, slightly more expensive all-capsule formula delivers ingredients quicker into the body.
You'll receive premium natural vitamin E (the d-alpha form), which is about twice the cost of its synthetic cousin (the dl-alpha form). We then transform our natural vitamin E into a non-oily form. Why? We've discovered this form is easier to digest and the taste won't repeat on you. It's a superb choice for those prone to acne or oily skin.
We've added extra selenium. The trace mineral selenium has also been in the news due to some well researched studies touting its protective benefits. Plus, by combining selenium with major antioxidants like vitamin C, E, beta carotene and zinc, you benefit from a power-packed core of protein.
Our packs are loaded with calcium and magnesium! These two essential minerals are lacking in potencies in just about every multiple on the market. The reason? They occupy too much tablet space. Our formulas provide 50-100% of the RDI of these two minerals in 2 -4 capsules depending on the formula. It you're truly interested in optimum health, you need more than just a token amount of calcium and magnesium.
Each packet can be taken all at one meal or divided and taken after each meal. Always take it with meals or a protein shake for better digestion and assimilation. The complete formulas for the Lindberg Vitamin and Mineral Packets are shown in the Nutrition Express catalog. Choose from the following:
PINK PACK - For Women's Special Needs, Ultimate Antioxidant Formula. This high potency 9-capsule-a-day formula was created to meet a woman's special needs. It is similar to the Varsity Pack 2. This pack includes 1,000 mg of calcium and 400 mg of magnesium, 200 mcg of selenium, 200 mcg of chromium, zinc and other trace minerals. It also contains 18 mg of iron in its own separate capsule, plus the highest quality natural vitamin E, and all the B vitamins, including A, D and beta carotene. It's an excellent product for women concerned about bone health and aging. It's also excellent for growing teenage girls.
VARSITY PACK 1 - Antioxidant Formula, For Small Women or Teens. This popular moderate potency antioxidant formula contains the dry (water soluble) form of vitamins A, D and E for easier digestion. Its proven combination of essential vitamins and minerals is a terrific foundation from which to build your supplement program! Iron Free.
VARSITY PACK 2 - Stress - Exercise - Fitness, Ultimate Antioxidant Formula, For Men or Women. Originally designed for college and pro athletes, Varsity Pack 2's overnight success and broad appeal quickly spread to all individuals desiring a strong foundation to their health and fitness program. It provides sufficient potencies to help fight stress and build your health successfully. Iron Free. It's one of our top sellers!
VARSITY 2 POWDER - Here's the new powdered version of Lindberg's best-selling Varsity Pack 2! Just add a scoop to any beverage and enjoy daily. Or take lower potencies simply by using a smaller serving size. Formulated in a brown rice and soy protein base. Has a subtle natural orange/vanilla flavor. Precise measuring scoop enclosed. One serving (15 grams) is equal to Lindberg's Varsity Pack 2 8-capsule formula! It can be added to your protein shake.
If You Have Digestive Problems
If you eat the best foods and take all the right vitamins, but do not digest or assimilate them properly, then your striving for optimum health may be impaired. As we age, the level of digestive secretions begins to slow. Vital nutrients may not be absorbed the way they should. Some food allergies result from partially digested food.
Bloating, heartburn, burping hours after a meal, and flatulence may be considered signs of poor digestion. Supplemental digestive enzymes may be necessary to support your own digestive process. Here are three products I recommend:
Lindberg - BETAINE HYDROCHLORIDE with Pepsin. These tablets contain ingredients that start the first phase of digestion in the stomach. The form of pepsin used is the most concentrated and freeze drying makes it more stable. Use with Pancrea-Lind. Take 2 to 4 tablets after each meal as needed.
Lindberg - PANCREA-LIND. These tablets assist in the digestion of protein, carbohydrates and fats in the small intestine. The Iron Ox Bile it contains acts like the bile produced by our liver and secreted by our gall bladder to help emulsify and solubilize fats. These enzymes are similar to the ones produced by a normal healthy pancreas. Use with betaine Hydrochloride with pepsin tablets. Take 2 to 4 tablets after each meal or as needed.
Lindberg - COMPLETE DIGESTANT. This is a combination capsule of Betaine Hydrochloride with Pepsin and Pancrea-Lind tablets. The hydrochloric acid starts the first phase of digestion in the stomach. The form of pepsin used is the most concentrated and the freeze drying makes it more stable. The pancreatic enzymes assist in the digestion of protein, carbohydrates and fats in the small intestines. Ox Bile Extract acts like the bile produced by our liver and excreted by our gall bladder, and helps emulsify and solubilize fats. These enzymes are similar to the ones produced by a normal healthy pancreas. Take 2 to 4 capsules after each meal or as needed.
Mid-Morning (About 10:30 a.m.)
If your breakfast is very early, 5:00 a.m. or 6:00 a.m., you may need to eat a small feeding at this time, to keep your energy level up. This snack should not be just coffee or sweets. See mid-afternoon suggestions below.
Protein: Choose from a variety of proteins like water packed tuna, chicken, fish, turkey, cottage cheese, eggs, yogurt, cheese, tofu or soy products, etc.
Vegetables: Use a variety of raw salad vegetables such as tomatoes, avocados, carrots, broccoli, and sprouts.
Fresh Fruit: Use a variety of whole fresh fruit, not just fruit juices.
Extra foods may be added as your weight, size and appetite permits such as multi-grain bread, cornbread, bran muffins or cooked brown rice.
Mid-Afternoon (3:00 p.m.)
IMPORTANT: This time of the day is just before your lowest ebb - near 4:00 p.m. This is an excellent time to have a high protein snack such as chicken, cottage cheese or hard-boiled egg. Be sure to have a feeding before your blood sugar level gets too low. This feeding is a key to feeling your best all day.
This also would be a good time for one of the LINDBERG Protein Shakes. Use NATURAL WHEY or FITNESS LABS WHEYFIT CONCENTRATE Natural Vanilla. They don't need a blender, as they mix easily into any liquid, even water. They are easy to take with you, especially when traveling.
Enjoy a leisurely dinner served in a calm, pleasant atmosphere - this aids in the digestion of your foods. Be sure to have a well-rounded dinner including a variety of foods. Some serving suggestions:
Raw salad: Include a variety of raw, fresh vegetables. NOTE: Prepare enough for several days, cover with a damp towel and refrigerate; your salad is ready for lunch and the next evening. Add salad dressing only to the part you are going to use for that meal.
Protein: Use chicken, turkey, fish, or lean meat. The Chinese method of cooking, using the wok, is excellent and quick. Soy foods (tofu, soy burgers) are also sources of protein. No deep fried foods.
Complex Carbohydrates: Natural brown rice, baked potatoes, yams, whole grain pastas, lentils, beans, multi-grain bread or muffins (if weight permits).
Fresh Fruit: Always an appropriate dessert - pineapple and papaya are great natural digestants.
If you eat your evening meal around 5 or 6 p.m. and go to bed near 10 or 11 p.m., you need another small feeding before you retire. Drink a small LINDBERG Protein Shake to help you sleep soundly through the night.
For Menopausal Women
Use 1/4 to 1/2 tsp EMERITA Pro-Gest Body Cream or DR. HELEN PENSANTI'S ProHelp Natural Progesterone Creme massaged into your body twice a day. Follow the directions on the container. Read the value of natural progesterone in Aging Without Growing Old, pages 366-372.
LINDBERG Menopause Support contains natural plant phytoestrogens which are ideal for women concerned about maintaining healthy estrogen levels to preserve physical and emotional well-being as your estrogen levels decline in midlife. Two capsules provide 40 mg of isoflavone phytoestrogens from Red Clover, plus Black Cohosh, Dong Quai root and Chaste Tree Berry extract. Read my book on phytoestrogens starting at page 362.
Women may also take the LINDBERG Bone Support, which provides a combination of minerals. Take only two capsules if you're already using the Varsity Pack 2 or the Pink Pack. This increases your calcium intake to 1,500 mg plus you benefit from other important minerals and vitamin D. Bone Support also contains magnesium 500mg, vitamin D 400iu, boron 3mg plus zinc and manganese. If you're not taking the Vitamin Packs, you should take four capsules a day.
For Men Over 40
LINDBERG Prostate Support contains a superb formula combining the latest, most researched ingredients which are important for prostate health and vitality. It includes Saw Palmetto extract, Stinging Nettle extract, Beta Sitosterol, Beta 1,3/1,6 Glucans, Pygeum, Zinc, Lycopene and other nutrients. Read about all of these valuable products in my Aging Without Growing Old book in Chapter 13 men's chapter.
Suggestions for Sleep Problems
These products are not habit forming so you will wake up refreshed! Take one hour before bed.
LINDBERG Melatonin - very effective for those over 40. It helps to regulate our sleep / wake cycle. More important information on this valuable hormone is in my book on pages 283-288.
LINDBERG Valerian Root has a relaxing effect on the nervous system, promotes relaxation in persons leading a hectic lifestyle and helps support restful sleep.
LINDBERG Sleep Formula is a blend of Hops, Valerian root and Scullcap to promote a restful sleep.
Suggestions for Elimination Problems
Make sure you have a movement at least once or twice a day!
LINDBERG Acidophilus & Bifidus capsules If you have taken antibiotics recently use acidophilus to re-establish friendly intestinal flora. Each capsule contains 1 billion cells, half acidophilus and half bifidus. No refrigeration necessary due to a special polysaccharide matrix.
LINDBERG Alfalfa Leaf 500 mg tablets are a source of raw green dietary fiber and chlorophyll. Alfalfa leaf supports healthy joints, colon health and regularity. It acts naturally and mildly, not as harsh as bran. Only fresh, green alfalfa leaves are used, then flash dehydrated at low tempuratures. Start with 3 to 5 tablets twice a day. Increase to 6 to 10 twice a day, or more.
LINDBERG Super Fiber tabs contain oat fiber, guar gum and psyllium husks. Take with large glass of water.
FITNESS LABS Psyllium Husks are excellent for those lacking fiber. Your need for fiber is 25 grams a day. Two tablespoons of this light, fluffy powder (similar in texture to bran) provides 10 grams of fiber. That's equal to the fiber in 1/3 cup of wheat bran or 10 apples. It contains pure psyllium husks and nothing else, no flavors or sweeteners. Add a few tablespoons to your favorite protein drink, smoothie or beverage.
NATURE'S SECRET Super Cleanse tablets, an herbal laxative combination.
LINDBERG Chelated Magnesium 250 mg - The side effect of too much magnesium is a loose stool.
Helpful Suggestions for the Lindberg Nutrition Progam
- Take your vitamins and minerals every day. I cannot stress enough their importance to your health. They make up for deficiencies in the diet and help protect you against the stresses of life. They are like a "health insurance policy" in many ways.
- Avoid all refined carbohydrates: anything made with white flour or white sugar; candy, cakes, donuts, pies, etc.
- Avoid as many chemicals added to foods as possible. Food colors, preservatives, etc., are all synthetic additives. Read your labels carefully. This includes nitrates and nitrites (suspected carcinogens) which are found in most cured and smoked meats; bacon, hot dogs, salami, corned beef, and deli luncheon meats.
- Avoid all fried foods such as French fries, and the white fat found on meats. Avoid hydrogenated vegetable oil, margarine and cooking with hardened fats.
- Use butter in small amounts. Flaxseed oil is fantastic, but should not be heated. Cook with cold-pressed and unprocessed oils such as virgin olive oil (used in the Bible), or soy oil (used in the Orient for centuries). All contain varying amounts of essential fatty acids.
- Exercise every day! A brisk walk before breakfast or after dinner is an excellent practice. The amount of exercise depends on your age and physical condition. Let's get started!
The Manufacturer's Handbook, the Bible, states that we should rid ourselves of all bitterness, anger, hate, resentment, strife and unforgiveness since all of these negative emotions can contribute to disease. Adopt a spirit of love, joy, peace, patience, kindness, faithfulness, gentleness, forgiveness and self-control. (Galatians 5:22-23) These attitudes can aid in the building of sound health!
May GOD bless you with abundant health and vitality!
How to Order
All of the products mentioned in Judy's Daily Health Plan can be ordered from Nutrition Express either online, by mail, fax, or phone.
Order online now. This link will open a new window directly to Judy's Product Recommendations page listing all of the products that appear in this Daily Health Plan.
Ordering by mail, fax or phone is easy with your free copy of the Nutrition Express catalog. Get yours today by calling toll free 1-800-338-7979 or by completing this online catalog request form.