Essential Foods

 
Essential Foods: Forget Counting Calories.. Think Quality NOT Quantity

We are eating more but getter fewer nutrients. Listed below are Nutrient dense foods, full of vitamins minerals antioxidants. 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 in range of 7-8.5 bottled water is acidic from reverse osmosis or distillation: ½ your body weight in ounces daily.

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:
Sugars:
  • Sugar, Cane Sugar, Corn Syrup, Anything with –ose on the end, Honey, Maple
  • Syrup 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