Essential Foods

 (Avoid anything you are allergic to.)

Protein: Grass Fed beef and lamb, organic and pastured poultry and pork, wild caught fish (salmon, cod, shellfish)
Dairy: NO LOW FAT DAIRY instead choose Raw (best) or pasteurized Whole Milk, whole milk yogurts, raw full fat cheese, heavy cream, grass fed butter (Kerrygold or Vital Pastures)

Fats: Increase your fats to get essential nutrients. Every cell is made of FAT!
For High Heat Cooking: Ghee, Coconut Oil, Lard, Palm Oil Shortening
As Dressing/Sautéing (not above 350): Walnut Oil, Extra Virgin Olive Oil(preferably from CA in dark bottle (Bariani)), Avocado Oil, Grass Fed Butter   

Non-Starchy Vegetable :
  • Artichoke
  • Artichoke hearts
  • Asparagus        
  • Baby corn
  • Bamboo shoots
  • Beans (green, wax, Italian)
  • Bean sprouts
  • Beets
  • Brussels sprouts
  • Broccoli
  • Cabbage (green, bok choy, Chinese)
  • Carrots
  • Cauliflower
  • Celery
  • Chayote
  • Coleslaw (packaged, no dressing)
  • Cucumber
  • Daikon
  • Eggplant
  • Greens (collard, kale, mustard, turnip)
  • Hearts of palm
  • Jicama
  • Kohlrabi
  • Leeks
  • Mushrooms
  • Okra
  • Onions
  • Pea pods
  • Peppers
  • Radishes
  • Rutabaga
  • Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)
  • Sprouts
  • Squash (cumshaw, summer, crookneck, spaghetti, zucchini)
  • Sugar snap peas
  • Swiss chard
  • Tomato
  • Turnips
  • Water chestnuts
  • Yard-long beans

Water: Drink ½ your body weight in ounces daily. Avoid bottled water which is acidic from reverse osmosis or distillation. Drinking water should have a pH range of 7-8.5.

Healthy Foods to Eat Occasionally

Starchy vegetables: Winter Squashes, White Potatoes, Sweet Potatoes/Yams, Peas, Corn (technically a grain)

Legumes: High in fiber and so starch is more slowly absorbed so less effect on blood sugar spikes
  • Beans, Peanuts, Lentils

Fruit: Stick to richly colored berries that are same color inside and out (wild blueberries, raspberries, blackberries), and add fat like heavy cream when eating: minimize consumption of other fruits due to high content of fructose

Sabotage Foods

  • Sugar, Cane Sugar, Corn Syrup, Anything with –ose on the end, Honey & Maple Syrup (in excess)
  • Grains
  • Alcohol
  • Starchy Vegetables (in excess)
  • Legumes (in excess)
Use salad plates 1/3 protein (size of your palm) 2/3 vegetables with fat of choice, moderate dairy intake and fruit/WATER