Basic Food Guide

Updated: Oct 6, 2020

"Let food be your medicine and medicine be your food"

- Hippocrates

Note: These food suggestions are for the general population. Seek the advice of your practitioner to individualize your specific needs over and above these suggestions.

Eat more green vegetables – 70% raw or lightly blanched, or juiced vegetables is ideal. Choose moderate amounts of fruits, such as citrus, berries, avocados, figs, and other fruits which are a good source of anti-oxidants.

Choose alkaline foods over acidic foods.

Eat organic as much as possible, especially the meats and the dairy.

Nuts, Seeds:  Raw walnuts, flaxseeds, chia seeds, sunflower seeds, pumpkin seeds, hemp seeds, almonds, macadamia, brazil nuts, hazelnuts, pine nuts for snacks if you have no allergies to these nuts.  You may also make almond milk or nut butters such as sun-butter. Minimize or do your best to avoid pistachios and cashews. Avoid peanuts with higher levels of fungi and mycotoxins.

Grains and Beans: Quinoa, amaranth, millet, organic oats, black beans, lentils, chickpeas

Potatoes:  Red, yellow, and purple potatoes are less starchy than big white potatoes.

Dairy:  If you need to minimize milk, unsweetened organic grass-fed whipping cream can be more tolerant than whole milk for some individuals. Processed low-fat milk is inferior to whole milk.  K2 milk is tolerable to those with lactose sensitivities. Coconut milk, nut milks and hemp milks are acceptable and healthy alternatives.

Organic soft poached eggs, soft sunny-side up, or soft-boiled runny yolk eggs are recommended over scrambled, fried or hard boiled eggs.

Organic cheese or hard cheeses from non-gmo fed animals such as imported manchego sheep is acceptable in moderation.  Other raw hard cheese imported from Europe or other countries are a healthier choice. Alternative cheeses such as vegan gourmet cheese, rice cheeses are acceptable.

Seafood:  Salmon, halibut, bass, black cod/sablefish, rainbow trout, orange roughy, sardines, anchovies from cold water atlantic, icelandic or norwegian waters are most beneficial. Tuna and large fish contain higher levels of mercury. Wild caught contains fewer pesticides than farm-raised fish. Small fish such as sardines from Norwegian waters carry less toxic metals and contaminants.

Healthy oils:  MCT oil, coconut oil (unrefined, organic), or olive oil (unrefined AND unheated), almond oil, avocado oil, palm kernel oil (label might say vegetable shortening—read ingredient).  Saffron (red flower) oil; macadamia nut oil; walnut, flax, unroasted sunflower, unroasted sesame; Safflower oil; Grapeseed oil and ghee are acceptable for high heat cooking. AVOID canola oil as a vegetable oil that comes from GMO rapeseed.  Oil sprays contain chemicals that inhibit the endocrine glands. Read the ingredients.

Meats:  If you eat meat other than fish, wild game, grass fed red meats, quail, turkey becomes less allergenic than chicken. Choose hormone-free pasture raised chicken if you have a choice. It is better to have a higher percentage of greens and plant sourced foods. Meat is better eaten in smaller portions as a small side or condiment.

Sweeteners:  100% whole leaf stevia is ideal. Monk fruit, smaller amounts of raw natural honey if not chemically processed, xylitol from birch tree not corn sourced, chinese rock sugar, occasional organic maple syrup or brown sugar. Avoid corn syrups or high fructose corn syrups.

AVOID or at best minimize the following foods:

Processed foods, hydrogenated oils, soy products, fried foods, peanuts, peanut oil, canola oil, canned and processed foods, foods and meats with sulfites and nitrates, white processed sugar, artificial sweeteners, sugar foods such as ice cream, cookies, candies.

Genetically Modified Organisms - GMO Glutens, High fructose corn syrup (HFCS) to name a few of the basics.

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The Center for Holistic Healing is a wellness center and not a medical facility. The information contained in this website does not claim to diagnose, treat, cure, mitigate, or prevent diseases or medical conditions. We assist people in correcting imbalances and recommend that clients do not go against the advice of their regular medical doctors. The goal of our work is to complement allopathic medicine. Our work is spiritually based and believe healing is spiritual in nature. We do not make promises, warranties or guarantees.