Eating Guidelines for the BASIC NUTRITION PLAN
THREE PRINCIPLES TO LIVE BY:
1. If the food was not created in nature, do not eat it (If you can’t read it, don’t eat it).
2. If the food has been altered by man, do not eat it (If man changed it, exchange it).
3. Do not let any food control you (If you can do without it, throw it out).
There are many nutritional changes we need to make. However, we found that these three basic changes to your diet are undoubtedly the most effective in preventing the top causes of death in America today.
The first two changes are simple to implement because they involve lateral shifts in our eating habits. If you are eating man-made fats and meats, simply replace them with good fats and meats. The third change is most challenging and involves removing all unhealthy grains. This change may be difficult at first, but will yield the greatest transformation in your health.
These changes will eventually become natural. Your body, after eliminating unhealthy foods you currently consume, won’t crave junk or empty calories at all. If you are detoxifying, you must follow these rules completely, or the effects of your detox will be greatly minimized.
THE THREE BASIC CHANGES-that alter your life completely!
1. Removing the BAD FATS and replacing them with GOOD FATS.
* Bad fats such as hydrogenated and partially hydrogenated oils, trans fats and rancid vegetable oils are linked to cellular congestion which leads to cancer, chronic fatigue and neurotoxic syndrome.
* Bad fats are also linked to chronic inflammation which is the key to 21st century medicine. Heart disease, stroke, cancer and diabetes are leading causes of death in the United States today, inflammation is at the root of these problems.
*Good fats are the most lacking nutrient in the Standard American Diet (SAD), not vitamins and minerals.
*Good fats are essential to hormone production, cancer prevention, brain development, WEIGHT LOSS, cellular detoxification and healing, and anti-inflammation.
2. Change and reduce the MEATS that you eat, especially red meats.
*There are hundreds of studies that link commercial meat consumption with cancer and heart disease.
*When animals that are designed to eat grass are fed grain it changes the fatty acid ratios and denatures good fats. When we consume these altered meats, our bodies do not recognize them, leading to many modern day diseases.
*The bioaccumulation of commercial pesticides, herbicides, antibiotics and hormones in meats are far higher than what you will receive from commercial vegetables. These substances are toxic, and cause cancer, chronic illness and hundreds of symptoms.
*Grass fed, free range, local meats offer many fatty acids that are missing in the Standard American Diet such as: arachidonic acid, conjugated linoleic acid, and the proper ratio of Omega 6 and Omega 3 fatty acids.
3. Remove ALL REFINED SUGARS from your diet.
*This includes white rice, white pasta, white bread, MOST GRAINS and most sugars.
*1/3 of an average person’s sugar comes from beverages and 2/3 come from hidden sources including lunch meats, pizza, sauces, breads, soups, crackers, fruit drinks, canned foods, yogurt, condiments, etc. READ YOUR LABELS!
*High glycemic or refined sugars cause elevated glucose, which elevates the body’s demand for insulin, leading to premature aging and degenerative diseases such as type 2 diabetes, heart disease and cancer.
*Sugar is an anti-nutrient offering insignificant amounts of vitamins and minerals and robbing your body of precious nutrient stores. This inevitably leads to diseases of the new millennium such as chronic fatigue, ADD, ADHD, heart disease, diabetes and of course, cancer.
GOOD PROTEIN CHOICES
*Choose raw (not roasted for nuts and not pasteurized or homogenized for cheese/dairy) grass fed, free range, cage free, no hormone added sources whenever possible. Avoid farm raised and Atlantic fish. Choose LOCAL whenever possible.
-Cold Water Fatty Fish-Salmon (Sockeye is best), Sardines, Mahi-Mahi, Mackerel, Anchovies, Tuna, Rainbow Trout, Herring, Tilapia, Cod, Flounder.
-Raw Cheeses -Chicken & Turkey -Cottage Cheese -Eggs
-Vitol Egg Protein -Ricotta Cheese -Venison -Lamb
-Whole fat yogurt (Greek) -Tempeh, Soy -Beans -Quinoa
-Game Birds-Pheasant, Duck, Goose, Grouse
-Whey Protein -Beef
GOOD FAT CHOICES
*Choose raw (not roasted for nuts and not pasteurized or homogenized for cheese/dairy) grass fed, free range, cage free, no hormone added sources whenever possible. Choose LOCAL whenever possible.
-Raw nuts & seeds-Almonds, Cashews, Flax, Hemp, Pecans, Pine Nuts, Macadamia, Sesame, Sunflower, Walnuts, Pumpkin, etc.
-Grass Fed Meat -Coconut or Flakes
-Cod Liver Oil -Hemp Oil
-Olive Oil, olives -Flaxseed Oil -Grape Seed Oil -Avocado
-Almond Butter -Butter (organic!)
-Raw Cheeses -Eggs
-Canned Sardines -Coconut Milk, Oil
-Full Fat Raw Milk/Yogurt -Cashew Butter
-Grape Seed Oil Vegenaise -Lydias Organics Crackers
**You MUST AVOID: Hydrogenated and Partially Hydrogenated Oils such as cottonseed oil, soybean oil and vegetable oils. Trans Fats such as margarine and synthetic butters. Rancid Vegetable Oils like corn oil, canola oil, or those labeled “vegetable oil,” which sadly you will find in almost every bread, cracker, cookie, boxed food, salad dressing, etc. READ YOUR LABELS!
HIGH FIBER CARBOHYDRATE (VEGETABLE) CHOICES
*Choose organic when possible. Remember the best carbohydrate choices are vegetables with their high fiber content and low glycemic action.
-Arugula -Asparagus -Bamboo Shoots -Bean Sprouts
-Beet Greens -Bell Peppers -Broadbeans -Broccoli
-Brussel Sprouts -Beets -Cabbage -Cassava
-Cauliflower -Celery -Chayote Fruit -Chicory
-Chives -Collard Greens -Coriander -Cucumber
-Dandelion Greens -Eggplant -Endive -Fennel
-Ginger Root -Green Beans -Hearts of Palm -Jicama
-Jalapeno Peppers -Kale -Kohlrabi -Lettuces
-Mushrooms -Mustard Greens -Onions -Parsley
-Radishes -Radicchio -Snap Peas -Snow Peas
-Shallots -Spinach -Spaghetti Squash -Swiss Chard
-Summer Squash -Tomatoes -Turnip Greens -Watercress
HIGH FIBER STARCHY CARBOHYDRATE CHOICES
*Choose organic when possible. If weight loss is a concern, limit starchy carbohydrates.
-Artichokes -Squash (acorn, winter, butternut)
-Leeks -Lima Beans
-Okra -Sweet Potato/Yam -Turnips -Pumpkin
-Legumes -Black Beans -Adzuki Beans -Black Beans
-Chick Peas -Cowpeas -French Beans -Kidney Beans
-Split Peas -White Beans -Mung Beans -Lentils
-Navy Beans -Pinto Beans -Brown/Wild Rice -Yellow Beans
-Barley -Bulgar(tabouli) -Buckwheat -Millet
-Rye (real) -Steel Cut Oats -Semolina -Tapioca
-Akmak Crackers -Ezekiel Bread
-Wasa Crackers -Whole Grains
-Whole Grain Breads, Cooked Cereals, Crackers, Tortillas
*Choose organic when possible. If weight loss is a concern, eat fruit in moderation.
Low GI-Best fruit choice, especially if weight loss is a concern.
-Berries-Blackberries, Blueberries, Boysenberries, Elderberries, Gooseberries, Loganberrries, Raspberries, Strawberries
-Cherries -Pears -Fresh Apricots -Plums
-Melons -Oranges -Peaches -Avocados
-Grapefruits -Pitted Prunes -Apples -Nectarines
-Kiwi fruit -Pomegranates -Tangerines -Passion Fruit
High GI-Eat sparingly, or after a workout. Avoid if weight loss is a concern.
-Bananas -Pineapples -Grapes -Watermelon
-Mango -Papaya -Persimmons
COOKING AND EATING TIPS
Tip 1: Cooking with fats and oils- you can turn good fats into bad fats!
*High Heat: use only coconut oil, olive oil, grape seed oil or rice brain oil for frying. The best choice is coconut oil because of its superior flavor when frying foods like chicken or fries (which you should be doing infrequently!) Olive oil, while equally as healthy, tends to make food soggy rather than crispy. A word of caution regarding olive oil-it will turn rancid and become a bad fat when heated above 120 degrees. If it smokes, it has turned rancid.
*Medium Heat: To sauté foods, use sesame oil, rice bran oil, olive oil, grape seed oil, coconut oil, or butter.
*Baking: Butter, coconut oil, sunflower, safflower or olive oil can be used in baking if temperature is less than 325 degrees. In a hotter oven, use butter, olive oil or coconut butter.
*No heat oils: Cold pressed oils like flax oil, sunflower oil, safflower oil, and hemp seed oil should not be heated but added to food after it is cooked.
Tip 2: Eat more vegetables!
*Potatoes are not vegetables, they are tubers.
*If you cook vegetables, lightly steam or saute them, otherwise you ruin their live nutrients; raw is best.
*Organic is always best. Local organic is even better. If they are not organic, wash them with distilled vinegar or solution available in health food stores. Use bags to squeeze air out of the vegetables before storing-they will last longer. If you’re like Brian and I at all, we find we eat more fruits and veggies if we clean them, cut them and put them in the fridge as opposed to just leaving them in their original packaging. We do it on Sundays-it seems silly, but it saves time when you need it during the week!
*Always eat some protein with vegetables as it helps you to absorb their nutrients (an egg or piece of chicken, turkey, fish; some peanut butter or nuts). Try to eat a large salad with a piece of lean protein for dinner every night!
Tip 3: Eliminating refined sugar is critical!
*Refined sugar lowers the immune system and promotes yeast, cancer and disease growth.
*Avoid eating large amounts of below ground vegetables such as carrots and potatoes as they are typically quite high in natural sugars, particularly if weight is an issue.
**You MUST avoid: corn syrup, dextrose, fructose anything, brown sugar, confectioners sugar, corn sweeteners, white sugar, molasses, maltose, levulose, lactose, invert sugar, granulated sugar, galactose, glucose, and dextrose. READ YOUR LABELS!!!
*Sugars you can use (in moderation) include: honey, blackstrap molasses, agave nector, stevia, sucanat, fruit juice, date sugar, amasake, sorbitol and xylitol.
*A note on artificial sweeteners like Splenda, Equal, Nutrasweet, Aspartame, Sweet’N Low, Sunnette, Sweet One, etc. AVOID THEM, they have carcinogenic properties and are recognized as neurotoxins.