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Lindberg Nutrition Program: Take charge of your health with this diet and supplement plan

Take charge of your health!

It's never too late to get started on a sound nutrition program. Good nutrition is the foundation for optimum health. The Lindberg Nutrition Program was originally created back in 1949 by my mother, the late Gladys Lindberg, when she opened her first Lindberg Nutrition store in Los Angeles. Since then, it has been updated and modified many times as scientific and nutritional advancements have been made. Over the years, this program has helped direct thousands of people on the path toward health with fantastic results. Make today the first day on your path toward long-lasting and vibrant health! 

How to get healthy  

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, having proper digestion and assimilation, and having regular elimination are essential to radiant health. This basic nutritional program is easy to follow and includes some of the products I feel are most important for health.

When counseling, I find one of the most important subjects is the importance of good eating habits. Here are my recommendations to get you started on your path toward health.

 

Eat breakfast 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 one of the highest quality proteins to have in the morning. If you're worried about the cholesterol in eggs, in 1999, the Journal of the American Medical Association reported that one or more eggs a day did not show any increased risk in cardiovascular disease.

Option #1: Traditional Breakfast

Fertile Eggs: Prepared in a variety of ways — omelet, scrambled, poached or soft boiled. 

Whole Grain Bread: Sprouted, multigrain bread, oatmeal, potatoes, brown rice or granola. Avoid if limiting carbs or trying to lose weight. 

Fresh Fruit: A melon wedge, fresh dark colored berries, whole orange, half a grapefruit, etc. The white pulp of citrus fruits are a good source of bioflavonoids. 

Beverage: Herbal teas (green tea is excellent), organic lowfat milk, organic coffee or almond or coconut milk. Do not drink juice since it's high in sugar (eat whole fruit instead). 

Fat: Use real butter or coconut oil to scramble eggs or add to oatmeal. Use real cream in coffee or tea (no fat-free creamers which are filled with chemicals). 

NO: Ham, bacon or sausage because of the chemicals (nitrates/nitrities) used to process these meats. Or, use 'uncured' meats which are now more commonly available. 

 

Breakfast Option #2: Protein Shake

I often hear, "Judy, I just don't have time for breakfast." With all the protein powders available, there is no excuse for leaving home without an adequate breakfast!

Protein shakes take only minutes to prepare and provide a nutrient-rich, satisfying meal. They can also be used as meal replacements for those wishing to lose weight or maintain present weight, or taken with meals to gain weight.

 

Choose a protein powder

The following protein powders are high in complete proteins that help you build or maintain muscle. Choose one of these protein powders for your shake. 

Lindberg Protein Blend

25g protein, 3g carbs, 1.5g fat, 130 calories

Lindberg Protein Blend is a precise blend of four proteins from whey, milk and egg white designed to help you build and maintain muscle, reduce muscle breakdown and promote satiety.* Each protein is digested and absorbed at a different rate, creating a sustained-release effect that keeps you satisfied for hours.* All our whey and milk proteins are from cows not given rBGH/rBST (artificial growth hormone).* Gluten and soy free. Sweetened with stevia. Comes in Natural Vanilla or Natural Chocolate

 

Lindberg Whey Protein  

25g protein, 3g carbs, 2.5g fat, 140 calories

Lindberg Whey Protein contains fast-digesting whey protein concentrate, which comes from cows not given rBGH/rBST (artificial growth hormone). We use non-GMO sunflower lecithin to instantize the powder for easier mixing, so it's ideal for those wanting to avoid soy. We use only natural flavors and it is mildly sweetened with stevia. Whey Protein helps build and maintain muscle and supports weight management and satiety.* Gluten and soy free. Comes in Natural Vanilla, Natural Chocolate, or Unsweetened & Unflavored.

 

Lindberg Whey Protein Isolate

25g protein, 1g carbs, 0.5g fat, 110 calories 

Lindberg Whey Protein Isolate is from cows not given rBGH/rBST (artificial growth hormone). Our whey protein isolate provides a higher percentage of protein than our whey protein concentrate product. 99.6% lactose free. Gluten and soy free. Sweetened with stevia. Comes in Unsweetened & Unflavored or Natural Vanilla.  

 

 

Lindberg Protein Shake Recipe

In a blender, add the following ingredients: 

8 ounces of liquid

(Water, organic milk, almond milk, coconut milk, or diluted fruit juice)

 

1 scoop Lindberg Protein Blend, Whey Protein or Whey Protein Isolate 

All the Lindberg whey and milk proteins are from cows not given rBGH/rBST (artificial growth hormone).* They have natural flavors and no artificial sweeteners. Each scoop contains 25g of protein. They are very low in carbohdrates, fat and lactose, and are soy free and gluten free.  

 

1 Tablespoon Lindberg Lecithin Granules

Lecithin provides a convenient source of choline and phospholipids, which are critical for healthy brain and cellular function.* It also plays a role in healthy cardiovascular function, liver function, nerve growth, neurotransmitter signaling, sperm motility and optimal physical performance in athletes.* Each tablespoon provides 222 mg of choline, and other important fatty acids such as phosphatidylinositol.* 

 

1 Tablespoon Lindberg Flax Oil or Flax Oil with Lignans

Flaxseed Oil is one of nature's plant-based sources of alpha-linolenic acid (ALA), an omega-3 fatty acid that is vital for good nutrition.* ALA helps maintain healthy skin, joints and cell membranes, and it promotes cardiovascular and nervous system health.* With lignans contains flax fiber (plant lignans). Each tablespoon provides 7.2g-7.6g of omega-3 fatty acids. 

 

1/2 frozen or fresh banana, strawberries or other fruit

2-4 ice cubes

Sweetener (if desired)

To make a power-packed shake, add to the above recipe a variety of these optional ingredients:

 

1 scoop Lindberg Varsity 2 Powder 

(multi-vitamin mineral powder)

Varsity 2 Powder is a high-potency vitamin and mineral powder formula for health, fitness and athletics.* It contains over 30 vitamins, minerals, antioxidants and supplements. Made without artificial flavors or sweeteners. Similar to Varisty Pack 2 (packets), but in powder. (Or take Varsity Pack 1, Varsity Pack 2 or Pink Pack multi-vitamin packets)

 

1 scoop Lindberg MSM Powder

MSM (methyl-sulfonyl-methane) is a source of sulfur, one of the most abundant minerals in the body. It's critical to the production of healthy collagen - the building block of nails, skin, hair, joints and other connective tissues.* Odorless and water-soluble, it mixes easily in water and has a neutral taste. Each scoop provides 4,000 mg of MSM.

 

1 scoop Lindberg UltraJoint Powder

UltraJoint is the ultimate joint support formula. It includes the most researched ingredients to support healthy cartilage, connective tissue and collagen.* This formula contains glucosamine and chondroitin sulfate, MSM, curcumin, plant extracts, enzymes and more. 

 

1 Tablespoon Fitness Labs L-Carnitine Liquid

L-Carnitine is an amino acid-like compound which plays a crucial role in fat breakdown and energy production.*  L-Carnitine, plus three enzymes produced by the body, transport fat into the body's furnace (mitochondria), where it's burned for energy.* Some studies show benefits for athletes taking 2 to 4 grams daily before workouts.* L-carnitine research has focused on work output, VO2 max, lactic acid and fat metabolism.* Each tablespoon contains 1,000 mg of L-carnitine.  

 

1 scoop Lindberg Greens & Fruits Plus Organic 

Try this USDA organic drink mix with a broad spectrum of 28 organic greens (alfalfa, wheat grass, barley grass, oat grass), vegetables (kale, spinach, cabbage, broccoli), fruits, berries and more to help you achieve the recommended 5+ servings of fruits and vegetables. Plus, you get naturally occurring phytonutrients, carotenoids, vitamins, minerals and 3 grams of fiber per serving to help support good health.*

 

1 scoop Fitness Labs L-Glutamine Powder

L-Glutamine is the most abundant amino acid in the body and is critical for many body functions.* It serves as a fuel for cells of the intestine and immune system, and is a precursor for glutathione (a powerful antioxidant) and GABA (an important neurotransmitter).* L-Glutamine also supports exercise recovery.* Each scoop contains 5g L-Glutamine. 

 

1 teaspoon Lindberg Fish Oil or Cod Liver Oil Liquid 

Fish Oil or Cod Liver Oil is a source of EPA and DHA, important omega-3 fatty acids for heart, eye, joint, bone, hormones, brain health, immune and nervous system health and more.* Each teaspoon provides over 1,100 mg of omega-3 fatty acids.  

 

Take your multi-vitamins after breakfast or with a shake

Why are Lindberg Vitamin Packs better?

All capsules mean a faster delivery system. Each formula provides the premium, natural d-alpha tocopherol form of vitamin E with gamma-tocopherols and vitamin D3. Plus, you get natural source beta-carotene and other carotenoids, a full array of B vitamins, bone health minerals and patented mineral chelates. Always take your vitamin pack with meals or a protein shake for better digestion and assimilation. Or, add Lindberg Varsity 2 Powder to your protein shake (recipe above). 

Lindberg Pink Pack For Women   

The Pink Pack is designed especially for women. This 8-capsule formula is a great product for women concerned about bone health and aging, and is excellent for growing teenage girls. Iron free.

Lindberg Varsity Pack 1

Varsity Pack 1 is a high potency, 5-capsule formula which provides valuable antioxidants. Its combination of essential vitamins and minerals is a terrific foundation on which to build your supplement program. Iron free.

Lindberg Varsity Pack 2

Varsity Pack 2 is the ultimate high potency, 7-capsule formula which was originally designed for college and pro athletes. It’s ideal for health, fitness and athletics. Iron free.

Lindberg Varsity 2 Powder

Varsity 2 Powder is almost the same formula as the Varsity Pack 2, but in powder form. It’s ideal for those who have a difficult time swallowing pills. Has a subtle natural orange flavor and has a low sweetness level from stevia. Add to a protein shake or mix with water or diluted juice. Iron free. 

 

Mid-morning snack  

If you eat breakfast around 6 am, you may need a mid-morning snack around 10 am to keep your energy levels up. Enjoy a serving of lowfat yogurt, cottage cheese, cheese or unsalted, roasted almonds.

Or, add a scoop of protein powder like Lindberg Protein Blend or Lindberg Whey Protein (25 grams per scoop) to a shaker cup, add water or milk, then shake and drink. A protein shake is perfect at this time to keep your blood sugar stable, and provides a high protein, low carb and low calorie mini-meal. 

 

Lunch  

It’s important to eat a well-rounded lunch including a healthy choice of protein, vegetables and fruit. Use organic when possible. 

Protein: Choose from a variety of proteins like chicken, fish, turkey, water-packed tuna, lean meat, cottage cheese, eggs, yogurt, cheese, tofu, etc.

Fresh Fruit & Vegetables: Eat a variety of raw vegetables and fresh fruit such as bell peppers, carrots, spinach, broccoli, avocado, tomatoes, and darker colored fruits such as blueberries, raspberries, blackberries and cherries. Do not drink fruit juice. 

Whole Grain Bread: Use the sprouted, multi-grain variety. Avoid if limiting carbs or dieting.

Fat: Include one tablespoon of flaxseed oil, coconut oil, butter or olive oil (as needed).  

 

Mid-afternoon snack 

You may start feeling low on energy around 3 pm. This is an excellent time to have a high-protein snack such as chicken, cottage cheese, a hard-boiled egg or, drink a protein shake. The protein powders mentioned in this nutrition plan mix easily into water or milk — no blender required. They’re a convenient option, especially if you’re on-the-go.

TIP: Eating a mid-afternoon snack or drinking a protein shake helps keep your blood sugar stable — it’s key to feeling your best all day!

 

Dinner

Be sure to have a well-rounded dinner including a variety of foods. Use organic when possible. 

Raw Salad & Vegetables: Include a variety of raw, steamed or grilled vegetables. 

Protein: Choose chicken, turkey, fish, lean beef, tofu, etc. Refrain from eating deep fried foods.

Complex Carbohydrates: Use brown rice, baked potatoes, yams, whole grain pasta, lentils, beans, or multi-grain bread.

Fresh Fruit: Substitute fresh fruit for dessert. Pineapple and papaya are also natural digestants.

Fat: Use flaxseed oil, coconut oil, butter or olive oil (as needed).

 

Before bed  

If you eat dinner around 7 pm and go to bed around 10:30 pm, you may need a small snack before going to bed.

Avoid sugar and/or sugary snacks. We suggest a protein shake to help you sleep soundly through the night.

 

For optimum digestive health

If you eat the best foods and take all the right vitamins, but do not digest or assimilate them properly, then achieving optimum health may be difficult.

As we age, the level of digestive enzymes our body produces begins to slow. Vital nutrients may not be absorbed completely. 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 a few digestive enzyme product suggestions:

 

Lindberg Betaine HCl 648 mg with Pepsin Activity

Betaine HCl contains ingredients that start the first phase of digestion in the stomach.* In the body, HCl provides an appropriate acidic environment (pH) to break down food, assists in the absorption of vitamins and minerals, and supports a healthy balance of gut bacteria.* Our pepsin activity is from a vegetarian, acid-stable protease with protein-digesting activity comparable to that of animal-derived pepsin. Take 2 capsules with meals along with Lindberg Pancreatin 10X 200 mg.


Lindberg Pancreatin 10X 200 mg 

Pancreatin 200 mg is made of pancreatic enzymes — protease (protein digesting), amylase (carbohydrate digesting), and lipase (fat digesting) to help your body break down food.* Each capsule has enzyme activity equivalent to 2,000 mg of pancreatin from 200 mg of concentrated pancreatin enzymes.Take 2 capsules with meals along with Betaine HCl 648 mg with Pepsin Activity.

 

Lindberg Complete Digestant  

Complete Digestant is a replacement for the above two products since it’s a combination of key enzymes for full-spectrum digestive support.* This formula will assist your body's own ability to digest protein, carbohydrate, fat, legumes (beans), vegetables, grains and lactose (milk sugar).* It contains pancreatin, betaine hydrochloride, papain, bromelain, a protease blend, lactase and more. Take 2 capsules with meals.

 

 

For healthy elimination

Aim to achieve 1-3 bowel movements per day. Here are a few products that promote healthy elimination: 

Lindberg Probiotic 8 Billion 

Lindberg Probiotic 8 Billion is made with three important strains of probiotic bacteria found in the body. Probiotics can help support the body's populations of "friendly" bacteria, helps crowd out "unfriendly" organisms and yeast, and support immune health and intestinal function.* Take 1-2 capsules daily. 

 

Lindberg Super Colon Health  

Try this gentle fiber formula which contains psyllium husk powder, prebiotic and probiotic fibers like oat bran, inulin, apple pectin and probiotics like Lactobacillus acidophilus, Bifidobacterium longum and more. Take 4 capsules daily. 

 

Lindberg Psyllium Husks 

This is pure psyllium husk powder. It's ideal for cleansing the colon and maintaining regularity.* One tablespoon (5g) provides 4g of soluble fiber, the type of fiber that has the most beneficial health effects. Its coarse, fluffy texture makes it easy to stir into liquids. No flavors or sweeteners. Stir 1 tablespoon into water and drink immediately. 

 

Lindberg Alfalfa Tablets

Alfalfa Leaf Tablets are made with young, freshly harvested organic alfalfa grown in the United States. Alfalfa plants send their roots deep into the ground, absorbing important trace minerals and nutrients. It's been traditionally used to support optimal joint and colon health, as well as helping to maintain regular bowel movements.* Take several tablets daily. 

 

Nature's Secret Super Cleanse  

Super Cleanse is specially formulated to promote deep internal cleansing.* This proprietary blend of 14 herbs including cascara sagrada and probiotics is designed to nourish, stimulate and cleanse the lower intestinal tract to support the body’s natural detoxification process.* Take 1-2 tablets daily. 

 

 

For women during menopause  

Here are a few product suggestions for women experiencing menopause:

Progesterone Cream

Natural progesterone cream features USP progesterone from soy, and contains approximately 22 mg per 1/4 teaspoon. Massage 1/4 to 1/2 teaspoon of cream twice daily into smooth skin areas such as the wrists, inner arms or thighs, abdomen or chest.

 

Lindberg Menopause Support

Menopause Support provides premium black cohosh extract and physiologically active isoflavones from red clover for optimal menopausal support.* These ingredients work together to help control "hot flashes" and other symptoms associated with menopause.* Take 2 capsules daily.

 

Lindberg Bone Support or Bone Support with Vitamin K2

Bone Support provides a full spectrum of bone density supporting minerals and co-factors.* Four capsules provide 1,000 mg of calcium from a fast-absorbing calcium blend, which includes 600 mg of calcium citrate. The calcium is then balanced in an optimal 2:1 ratio with magnesium.* Each serving also includes vitamin D3 (1,000 IU) which enhances the utilization of calcium in the body, and other important minerals such as zinc, copper, manganese and boron that are required by the body to support bone health.*

Bone Support with Vitamin K2 provides vitamin K2 (120 mcg) [from MK-4 and MK-7], which is an essential cofactor for the protein that forms bone and it helps maintain arterial elasticity and cardiovascular health.*

Tip: If you are a woman desiring more calcium, take the Pink Pack for Women with breakfast. Then preferably later in the day, take 2 capsules of Bone Support with a meal or snack for optimum ultilization.  

 

 

For men 40+

Here is a formula made just for men:

Lindberg Prostate Support

Prostate Support provides broad spectrum support for normal urine flow and a normal prostate size.* Clinically studied Graminex® Extract (containing G60 and GFX fractions) is included to help support a healthy bladder and urine flow. Concentrated extracts of saw palmetto, pumpkin seed, stinging nettle plus beta sitosterol provide further prostate support.* This comprehensive formula also includes lyocopene, selenium and zinc to support long-term health.* Take 3 capsules daily. 

 

 

For healthy sleep patterns

The following products promote restful sleep to help you wake up feeling refreshed. Take about one hour before bed.

Lindberg Melatonin

Melatonin helps establish healthy sleep patterns.* The pineal gland in the brain naturally releases melatonin in response to darkness, typically causing levels of melatonin to rise.* In this way, supplemental melatonin can help promote sleep.* Take 1 capsule 30-60 minutes before bed. Try Lindberg Melatonin 3 mg or Lindberg Melatonin 10 mg

 

Lindberg Sleep Formula with Valerian Plus

Sleep Formula contains standardized valerian extract, hops and passionflower extract which have been traditionally used to promote a calm relaxed state and support rejuvenating sleep.* It also has GABA, a neurotransmitter normally produced in the brain which is known to ease nervous tension.* Sleep Formula helps relax the nervous system to help you enjoy a tranquil night and wake up refreshed and energized in the morning.* Take 1-2 capsules before bed.


If you would like to learn more in-depth nutritional information, be sure to read my book, Aging Without Growing Old. It's full of practical tips and recommendations on how to stay healthy and vital throughout your life.

 

 

Click here for all the products recommended in the Lindberg Nutrition Program! 

 

Wishing you the best of health!

 

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