Table Of Content© 2003 by Tamir B. Katz, M.D. All rights reserved.
No part of this book may be reproduced, stored in a retrieval system,
or transmitted by any means, electronic, mechanical, photocopying,
recording, or otherwise, without written permission from the author.
ISBN: 1-4033-9258-7 (e-book)
ISBN: 1-4033-9259-5 (Softcover)
Library of Congress Control Number: 2002095878
This book is printed on acid free paper.
Printed in the United States of America
Bloomington, IN
1stBooks - rev. 03/21/03
Disclaimer:
Before beginning any new diet or exercise program it is
strongly advised that you consult with a physician. The
information contained in the TBK Fitness Program is NOT
intended to replace any diet, exercise routine, advice, or
treatment that may have been prescribed by your physician. The
author, Tamir B. Katz, is in no way responsible for any physical,
mental, emotional, spiritual or financial harm caused by following
any part, section, advice, or suggestion found in the TBK Fitness
Program. All forms of exercise pose some inherent risk and thus
the reader is advised to take full responsibility for his or her own
safety, and not to take risks or perform exercises beyond his or
her level of fitness, experience, or ability.
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Table of Contents
Part 1 – The TBK Diet..............................................................1
Introduction....................................................................................3
Research Studies on Diet and Disease...........................................7
Heart Disease...............................................................................17
Diabetes.......................................................................................32
Cancer..........................................................................................34
Obesity.........................................................................................39
Osteoporosis................................................................................41
Autoimmune Disease...................................................................46
Vegetarian Diets..........................................................................47
Foods You Should Eat on the TBK Diet.....................................50
Foods to Avoid............................................................................53
Vitamins and Supplements..........................................................56
Food Shopping.............................................................................60
How to Start.................................................................................63
Cooking and Food Preparation....................................................65
Eating Out....................................................................................66
Sample Meals...............................................................................68
The TBK Fat Loss Diet................................................................71
The TBK Weight Gain Diet for Underweight People.................72
The Less Strict Diet.....................................................................73
The TBK Diet & Children...........................................................75
Part 2 – The TBK Exercise Program....................................77
Introduction..................................................................................79
Core Routines..............................................................................84
Adding onto the Core Routines...................................................98
Exercises......................................................................................99
Exercises You Should Avoid.....................................................137
Part 3 – Why Diet, Exercise, & Smoking Cessation
Programs Fail And What You Can Do About It................139
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Part 4 – Advice for Healthy Living......................................147
Stress..........................................................................................149
Hygiene......................................................................................153
Check-ups and Preventive Medicine.........................................154
Donating Blood..........................................................................156
Hormone Replacement Therapy................................................157
Sunlight......................................................................................158
Massage......................................................................................159
Part 5 – Bibliography.............................................................161
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TBK Fitness Program
Part 1 – The TBK Diet
Before starting any new diet, it is important to consult with a
physician. Although this is a healthy, natural diet, there are
certain medical conditions or medications that would make the
diet or parts of it unsuitable for you.
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Tamir B. Katz, M.D.
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TBK Fitness Program
Introduction
The basic premise of the TBK Diet is that many of the diseases
that plague humanity – such as heart disease, certain cancers,
diabetes, obesity, and certain autoimmune disorders result from
following an unnatural diet. What do I mean by unnatural? Well,
imagine yourself in the woods, or by the ocean or on some fertile
plain, with nothing but your own wit. What would you be able to eat?
Well, you could gather some berries, fruit, leaves, flowers, roots, nuts,
and seeds. You could also use rocks, sharpened sticks, or other simple
tools to hunt animals or catch fish. You could prepare simple traps or
dig pits and cover them to trap animals, birds, or fish. You might find
a bird’s nest and feast on some eggs. Water would be the only
beverage available. You could start a fire and cook some of the food
you have acquired to enhance its flavor, but if you ate it raw you
would digest it without a problem, and would still acquire all of the
nutrition you need.
You would not have access to many of the foods you are
accustomed to today. For example, there would be no dairy products
available. You would not be able to catch a deer and milk it. Thus,
milk, as well as cheese, yogurt, butter, and cream would not be
available.
You would also have little or no access to cereals or grains.
Although there may be some wild grains growing around, they would
be sparsely distributed, and it would be a waste of your time to gather
them and then go through all of the steps needed to make flour out of
them. Not to mention your reliance on simple tools, which would
make the task even more arduous. Furthermore, there would be no
ovens around. Most of your cooking would be limited to roasting over
an open fire, making it even more unlikely that you would go through
the trouble of using grains to any significant extent. Finally, any
grains you would end up eating would be highly unrefined and
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Tamir B. Katz, M.D.
unprocessed. There is NO way you would be able to make white flour
or any other type of refined or processed grains. Most breads, pasta,
bagels, muffins, cakes, cookies, crackers, pretzels, and donuts would
not be part of you diet at all.
There would be some legumes around, but you would not be able
to munch on them raw for any period of time without becoming ill.
Instead, you would have to soak and/or cook them to get rid of the
numerous toxins and enzyme inhibitors present in order to include
them in your diet. However, since you don’t have bowls or other
containers in which to soak them, and again, since cooking is limited
to roasting over an open fire, you probably would not waste your time
roasting beans on a stick over a fire. You might come upon some
tubers. Most would make you ill if consumed raw, and so, as with the
legumes, you would have to soak and/or cook them. Again, any
processed tubers would not be included in the diet at all. You would
not be feasting on potato chips, instant mashed potatoes, fries, any
products containing potato starch, or tapioca pudding.
Sweeteners would be hard to come by. If you were lucky, you
could acquire some wild honey. However, you would have to be
brave enough to climb a tree with a torch to smoke a bunch of angry
bees out of their hive. Honey would therefore be a rare treat. Sugar
and other refined sweeteners such as corn syrup and high fructose
corn syrup would be practically nonexistent. Thus, once again, all
baked goods would not be part of your diet. Neither would candy, ice
cream, chocolate, soda and other sweetened beverages.
Alcohol, especially distilled alcohol such as whiskey, vodka, and
rum would be unattainable. At most, you might find some fruit that
fell on the ground and fermented. But you would not have the
equipment to make large amounts of alcohol.
Finally, most oils would in no way be available to you. For
example, corn oil. I challenge anyone to produce a drop of oil from an
ear of corn without modern machines and chemicals solvents.
Soybean oil, cottonseed oil, vegetable oil, peanut oil, safflower oil,
sunflower oil, and canola (rape seed) oil would likewise be impossible
to obtain. Furthermore, hydrogenated oils, found in margarine and
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