Basic Food Guide

Updated: Jun 23

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

Choose alkaline foods over acidic foods. The most common acid causing foods and drinks are sugars, red meats, breads, processed and artificially flavored foods and drinks.

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 pistachios and cashews. Avoid peanuts which have higher levels of fungi and mycotoxins, and are more allergenic.

Grains and Beans: Quinoa, amaranth, millet, organic oats, black beans, lentils, chickpeas are healthier alternatives to wheat and glutens.

Potatoes:  Red, yellow, and purple potatoes break down into fewer grams of fructose and are less starchy than big white potatoes.

Dairy:  Pic-Nik label non-dairy milk, nut milks and hemp milks, coconut milk are acceptable and healthy alternatives. If you tolerate milk, unsweetened organic grass-fed whipping cream reduces to fewer grams of sugar than whole milk. Processed low-fat milk is inferior to whole milk.  K2 milk is tolerable to those with lactose sensitivities.

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

Organic cheese or hard cheeses from non-gmo fed animals such as imported manchego sheep cheese or other raw hard cheeses imported from non-gmo fed animals are healthier choices. Alternative cheeses such as vegan gourmet cheese, rice cheeses are acceptable.

Use organic butter. Imported Irish butter or grass-fed butter is my favorite.

Seafood:  Salmon, Copper River 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 high levels of mercury. Wild caught fish contain fewer pesticides than farm-raised fish. Small fish such as sardines from Norwegian waters carry less toxic metals and contaminants.

Healthy oils:  Grapeseed oil, avocado oil, and ghee are better used for high heat cooking. Unroasted sunflower oil, palm kernel oil (label might say vegetable shortening—read ingredient), unroasted sesame oil, Safflower oil may be used for moderate heat cooking. Organic butter may be used for cooking for those without dairy sensitivities. Olive oil (unrefined AND unheated), almond oil, avocado oil, saffron (red flower) oil, macadamia nut oils may be used for salad dressings.

Cod liver oil, walnut oil, flax oil, MCT oil, coconut oil (unrefined, organic), EPA & DHA fish or plant omegas may be consumed as healthy dietary oils. AVOID canola oil as a vegetable oil because it is acquired from GMO rapeseed.  Oil sprays contain chemicals that inhibit the endocrine glands. Read the ingredients if you are unsure.

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

Sweeteners:  100% whole leaf stevia unprocessed is ideal. Consider other sweeteners such as Monk fruit, lo han fruit, smaller amounts of raw non-processed natural honey, xylitol from birch tree, chinese rock sugar, occasional organic maple syrup, organic cane sugar or brown sugar for cooking. 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.