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Basic Food Guide

Updated: Mar 10

"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 for specific dietary needs and health challenges.


Eat more green vegetables – 70% raw, lightly steamed, or juiced green vegetables is ideal. Choose fruits such as lemons, limes, grapefruit, berries, pineapple, papaya, kiwi, avocados, figs, and other fruits which are a good source of anti-oxidants and enzymes. 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 which become allergenic to more people.


Grains and Beans: Quinoa, amaranth, millet, organic oats, black beans, lentils, colored rice - red, purple, black, brown rice, chickpeas are healthier alternatives to wheat and glutens.


Potatoes:  Red, yellow, and purple potatoes are less starchy and a better choice than white potatoes.


Dairy:  Pic-Nik label non-dairy milk, nut milks and hemp milks, coconut milk are acceptable and healthier alternatives. If you tolerate milk, organic grass-fed whipping cream reduces to fewer grams of sugar than whole milk. Occasional organic, grass-fed milk is acceptable if there is no lactose intolerance. K2 milk is an alternative for people 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 very 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, saffron (red flower) oil, avocado oil, macadamia nut oils may be used for salad dressings.

MCT oil, Coconut oil (unrefined, organic), Cod liver oil, walnut oil, flax oil, EPA & DHA 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:  It is better to have a higher percentage of greens and plant sourced foods over 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.


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 baking may be used for special occasions. 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) foods.


Water: Drink purified room temperature water - 50 ounces of water for every 100 lbs of body weight is recommended. Water and shower filters are suggested.  Choose quality water filters such as Berkey, Aquasana, Aquatrue reverse osmosis or other reverse osmosis systems. If you purchase bottled water, my favorite bottled waters are Icelandic, Rainfresh, Poland Spring Origin, Italian Still.

Avoid bottled water in thin “crunchy” plastics because they leach higher contents of phthalates and other chemicals into the water.