“Let Food Be Your Medicine and Your Medicine Be Your Food” Hippocrates
“DON’T BE A DIETARY FADDIST, It’s NEVER a good idea to base your diet on just a couple of foods, vary your diet, your food sources, your type of preparation and
even your company when you eat”
Food Chart– Most Important Foods Listed First
The More Servings The Better: At least 5 servings—minimum 3 cups a day :
Super Foods: First Choice Foods- The More Servings The Better:
At least 5 servings—minimum 3 cups a day :
Beet greens, collard greens, kale, mustard greens, endive, dandelion greens, escarole, turnip greens, chicory, all lettuce, (except ice berg), cabbage all types, bok choy, argula, brussel sprouts, asparagus, beets, bean sprouts, sprouted seeds, pumpkin, winter squash, sweet potatoes, yams, radishes, turn ups, celery, celeriac, artichokes, green beans…..
Second Choice
Carrots, corn, potatoes, tomatoes, zucchini, red bell peppers, yellow bell peppers, (never eat green bell peppers, they are not ripe), summer squash, egg plant, cucumbers, cauliflower, broccoli, swiss chard, spinach.
Herbs To Use Daily/Immune System Builders
Mint, caraway, ginger, onions, horseradish, cayenne, thyme, cilantro, lemon balm, oregano, cinnamon, garlic, basil, parsley, rosemary, turmeric, sage, cloves, fenugreek, chives, dill, fennel,
Muscle Builders/Brain Power Group
Organic or grass fed beef, Organic or pasture raised chicken, organic pork, wild salmon, safe fish tested mercury free, organic or pasture raised lamb, nuts and seeds (preferably soaked and dehydrated, nut butters, organic peanut butter, temph, quinoa, organic eggs,
Quick Energy/First Choice fruits: One to two servings a day
Coconut, olives, organic blue berries, organic strawberries, organic raspberries, organic black berries, organic papaya, organic cranberries, cantaloupe, honeydew, peach nectarine, plum, apricot, kiwi, lemon, lime, organic cherries, pomegranate, guava, pineapple, mango, other berries
Quick Energy/Second Choice:
Grapes, watermelon, oranges, bananas, apples, tangerines,
Quick Energy Grains: Three Servings a day
Real white rice, sushi rice, brown rice, rice pasta, rice cakes, non fried rice products, spelt products, heirloom wheat, rye, buckwheat, oats,
Or
No More Tummy Troubles: Gluten Free: Three Servings A Day
Soy free, corn free potatoes free gluten free products non fried rice products
Special Foods/Dairy: Two to Three Times A week;
Raw cheese, Raw milk or raw yogurt. If you can not find it raw, then do not eat dairy
Quick Energy/ Three Times a Week:
If you are a vegetarian or vegan I suggest looking into fermenting foods and soaking methods
Black beans, kidney beans, chick peas, lentils, yellow split peas, green peas, black eyed peas, lima, mung, navy, pinto, white beans etc.
Forbidden Food, Eat Plenty Of These:
Organic grass fed or pasture butter, coconut oil for cooking, and olive oil cold, real krill oil, fish oil that is mercury free, avocados,
One last factor:
An important factor is that we all have different nutritional needs. Everyone needs the basic nutrients of fats, protein and carbohydrates, but the ration of these will vary from person to person based on their personal biochemistry, or simply “nutritional type”
There is no one –size fits all diet.
A simple way to ascertain how well-suited your diet is for you, is to evaluate how you feel after eating. If you fell hungry, irritable, sleepy or sluggish after you eat, it’s a sign that your are likely not giving your body the fuel that it needs to do its job.
A Shoppers Guide To Pesticides In Produce:
http://www.ewg.org/foodnews/summary/
Pictured below: Nut and seed spread on a rice tortilla, kale, celery, lots of garlic, onions and half of an avocado
Recipe for nut and seed spread:
http://mcminnvillehealthdefense.ning.com/profiles/blogs/nut-s
Homemade Veggie Broth
Ideas For Ease and Convenience
A Great Desert With Good Fat, Chocolate Avocado Pudding
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