The Doctor’s Guide to:...

TheDoctor’sGuideto:

Anti-DietingBy,Dr.BrettWisniewski,B.S.,D.C.,DABCI,DACBNThispiecewasspecificallypreparedforpatientsof:

www.GatewayNaturalMedicine.com

The Doctors’ Diet-Copyright 2017 Integrative Biologics LLC/Dr. Brett Wisniewski

AbouttheAuthor

Dr.BrettWisniewskiisinprivatepracticeinBerthoud,Colorado.Heisamedicalpractitioner,teacherandaresearcher.Hispracticeiscenteredonchronicdiseaseandhumanhealthandperformance.Dr.Wisniewskihasalwaysgravitatedtowardsthestudyofthehumanbodyandnaturalhealth.HereceivedhisbachelorsofscienceinbiologywithaconcentrationinchemistryfromMonmouthUniversityinNewJersey.Dr.WisniewskithenwentontostudyinFloridawherehereceivedhisDoctorofChiropracticDegreefromPalmer.HecurrentlyholdsaDiplomatefromtheAmericanBoardofClinicalNutritionandtheAmericanBoardofChiropracticInternists.Heconsidershimselfalifelonglearner;atthetimeofwritingthisbook,Dr.WisniewskiisalsopursuinghisMastersdegreeinmolecularbiologyandimmunology.Dr.BrettWisniewskihasworkedwithmanyoftheindustry’sleadingnutraceuticalcompanies,consultingandformulatingnutritionalsupplements.Hetravelsthecountry,educatingboththemedicalandalternativehealthcarefieldsonnaturaltreatmentsfortheillnessesthatplagueourcountry.Hehasstudiedundersomeofthepioneersinthenaturalhealthindustryandwiththousandsofhoursinvestedintopost-graduatestudiesinnutrition.Dr.Wisniewskihasseenpatientsbouncedaroundinthetraditionalmedicalmodelwithlittletonoresultsoranswers.Hebelievesfindingthefundamentalcausecancuremostdiseases.Dr.BrettWisniewskihasextensiveknowledgeinnutrition,sportsperformance,metabolicweightloss,mitochondrialdysfunctionandautoimmunedisease.Heenjoyspushingtheenvelopeofhealthcaretoachievebetterresults,naturally!Dr.Wisniewskicanbecontacteddirectlyviaemail:[email protected]:970-532-2755

ContributionsDr.KatieTakacsisanewemployeeofGatewayNaturalMedicine.Sheisamedicalpractitionerfocusingonwomen’shealthandpreconceptionplanning.Dr.Takacshasalwayshadaninterestinhealthandscience.ShereceivedherBachelorofSciencedegreeinbiologyalongwithminorsinchemistryandpsychologyfromWesternMichiganUniversity.Dr.TakacswentontoFloridatopursueherDoctorofChiropracticdegreefromPalmerCollege.Dr.TakacsiscurrentlyboardeligibleforherDiplomatefromtheAmericanBoardofClinicalNutritionandtheAmericanBoardofChiropracticInternists.Dr.TakacshashadexperienceworkingwithBioticsResearch,andcontinuestoeducateherselfwithothernutraceuticalcompanies.Dr.Takacshasspenttimestudyingconditionssuchas:estrogendominance,abnormalmenstrualcycles,fatigueinwomen,andpregnancy.Shebelievesthatpreventionofdiseaseshouldbeginbeforeconception,andhopestotreatandeducatewomenintheimportanceofthis.Dr.Takacshasextensiveknowledgeinnutritionandfitnessaswell.Sheenjoyshikinginthemountains,orliftingweightsatthegym.Sheenjoyshelpingothersreachtheirhealthgoals,andislookingforwardtojoiningthepractice.GatewayNaturalMedicineandDiagnosticCentercanalsobefoundonInstagram:@allnaturaldoc

GatewayNaturalMedicineandDiagnosticCentercanalsobefoundonFacebook:www.facebook.com/drugfreedoctor


Thefollowinginformationis,tothebestofmyknowledge,originaland/oraccuratelycited.ThesestatementshavenotbeenevaluatedbytheFoodandDrugAdministration.Thisliteratureisnotintendedtodiagnose,treat,cure,orpreventanydisease.PleaseNote:Thematerialinthisliteratureisprovidedforinformationalpurposesonlyandisnotmedicaladvice.Alwaysconsultyourphysicianbeforebeginninganydietorexerciseprogram.Ihopeyoufindthisinformationinformative,easytofollowandaboveall,easytoimplementintoyourdailyroutine.Dr.BrettWisniewski,B.S.,D.C.,DABCI,DACBN


Foreword.

“Apillforeveryill.”

Theworldofmedicineisamazing,political,scientific,corruptandhypocritical.Technologyhasexplodedandadvancementsinmedicinehavefollowedyetthefundamentalsofhealthhavebeentradedfortheprescriptionofdrugs.Iguessitisjusteasiertogiveapillratherthancounselonlifestyle,ormaybeI’mjustol’fashion.Nutritionhaslongbeenunderappreciatedforitsimpactonoverallhealthanddiseasemodification.Foodisnotjusttokeepyoufromfeelinghungry(orhANGRY)anditisnotjusttofillyourstomach.Weliveinanerawhereanythingwewantisatafingersreach.Materialpossessionsareplentifulyetwefailtotakethetimetoinvestinourselves.Youonlygetoneyou,yetwechoosetoabusethecrapoutofit.Wehave100sof“friends”,onsocialplatforms,yetnorelationships.Wefillourdayswithuselessinternetsurfing,phonegamesandjealousyyetcomplainthatwehavenotimeforexercise,familyortopreparemeals.Howandwhywegottothispointis,well,notthepointofthisbooklet—sufficeittosaymoneyandgreedplayalargerole.Ourgeneticsareourblueprint.Itishowyourbodyknowshowtallyoushouldbe,hairandskincolor,muscletoneetc.Itisalsothebuildingblocksfordifferentdiseaseprocesses.Everwonderhowtwopeoplecanhavesimilarlifestylesyetoneisstruckdownwithsomehorriblepainsyndromeandtheotherseeminglynormal?Orhowaboutanentirefamilyonthyroidmedication?ThereistruemeritintogeneticsanddiseasebutI’mheretotellyou,justbecauseyourMomorDadhadacondition,let’ssayhighbloodpressure,doesnotdestineyouforthesamefate.Having“badgenetics”doesn’tgiveyouafreepasstothrowyourhandsintheairorwavethewhiteflag…itshouldbesomethingyouuseasfueltoyourraginghealthinferno!“Idonotwanthighbloodpressure”,“Don’tgivemecancer”,“No,Iwillnothavearthritis”.Standupforyourself.Understandthatyouhavesimilaritiestothosewhocreatedyoubutyouareuniqueandcanmoldyourfuture-thepowertodosostartswithwhatyoudecidetoputinyourmouth.Weallhaveourpetpeeves.Youknowthingslikethetoiletseatleftupat2am(thatoneismoreforthefemalereaders),theslowdriverintheleftlaneorperhapswhensomeoneblowstheirnoseatthedinnertable.Forme,well,itishypocrisy.ThereisnothingIhatemore.DONOTsayonethinganddoanother.WhentreatingpatientsItryandleadbyexample.IfIaskyoutoexercise,I’mexercising.IfIaskyoutomakedietaryrestrictions,I’mrestrictingsomethinginmydiet.Sosteponetothisanti-dietistofindsomeoneyoucankickideasaroundwith,apartner,ifyouwill.Thatpartnermaybesomeoneofhighereducationlikeadoctor,nutritionistandsuch,ormaybeit'saco-workerwhoismotivatedtostealtheirlifebackfromtheperilsofapoorlifestyle.Bestyet,issomeonewhoisclosetoyoulikealovedoneorroommate-youcanmotivateandpusheachothertodobetteronadailybasisandenjoytherewardstogether.ThisisyourKeepItSimpleStupid(K.I.S.S.)guidetotakingbackallaspectsofyourlife.SomethingIhavetermedthe“Anti-Diet”.Whytheanti-diet?Well,becauseeveryonehasruinedtheword“diet”forme.Itisanastydirtyword.ItmeansIcan’thavealcoholorpotatochipsandIneedtoeatfrozendinnerswhosecaloriesareperfectlycountedforme…anddon’tgetmestartedonthatlittlefoodscale.Youknow,thestupidlittlescalewhereeverythingmylipstouchneedstoweighedandmeasured.AmIdietingortryingtopawnsomejewelry?Ineverunderstoodthat,forthoseofyouwhocanweigheverythingandarehappywithlife,morepowertoyou.ItisjustnotformesoI’mnotgoingtoaskyoutodoiteither.Howaboutthosepointslidersandmeasuringcups?Lowcaloriesectionsofthemenus,CDs,DVDs….OK,yougetthepoint.Ihatethemallandcouldneverseemyselfstickingwiththemlongtermwhichistheoppositeofwhatwearetryingtoachievehere.Wearenotlookingforthequickfix


andifyou’rereadingthisinhopestolose40lbsin30daysforyourhigh-schoolreunion,moveon.Thisisnotforyou.Neverheardofanti-dietingbefore?Wonderingwhatitis?Wellitissimple.Youhaveenoughtoworryaboutinyourdailylife-wedon’twantwhatyoueat,ordon’teat,tobeastress.Ihavecomeupwiththisconceptofanti-dieting.Afterseeingpatientsfailtimeaftertimeithasbecomedepressingforbothparties.Oneslip-upontheirdietsandtheyfeltlikeallhopewaslostwhichwouldtriggeradownwardspiral.Anti-dietingisbasedonthesimpleruleof80/20.80%ofthetimeyouareanutritionguruandtheother20%ofthetime…let’sjustsayyou’llhavepurposefulamnesiaasfarasyournutritiongoes.Let’sviewthisintermsthatmaybemorefamiliar.Howaboutmoney?EatingtheStandardAmericanDiet(SAD)everydayislikelivingaboveyourmeans.You’respendingtwiceasmuchasyoumakediggingyourselfintoalifetimeofdebt.Continuingtodosowilleventuallyresultinsomesortoffinancialcatastrophe-losingyourhouse,gettingkickedoutofyourapartment,carrepossessionetc.Nowlet’sflipthescriptandyounowliveslightlybelowyourmeans-you’reabletomeetyourbillson-time,allthetimeandyouareevenabletosavealittle.ThatsavingsallowsyoutoretireearlierthanexpectedoraffordthatmotorcycleorjetskiormaybeeventhatfineItalianhandbagyouwanted.Thelatterisamuchbetterandmorecomfortablescenario.Lowerstresslevelsandstillgettingtoenjoylife.Thatmyfriends,istheconceptofanti-dieting.Allowingyourselftoconsumefoodsthatgiveyouhighenergy,improvementalclarityandpreventdiseasewhilestillindulginginthefinerthingsfromtimetotime.Itisliterallythebestofbothworlds!Ourlifeisfullofrules.Don'tknockontheglass,don'tfeedtheanimals,don’tbelateanddon’tspeed,don’thityourbrotheranddon’tputitchingpowderinyoursister’sunderweardrawer.I’mtiredofbeingtoldwhatNOTtodo,solet’sshowyouallthethingsthatweDOwantyoutoDO.Wearestickingwiththefundamentals.Iwrotethispieceandreleasedanearlierversionafewyearsback.WhenmypatientsheardIwasupdatingittheywerewonderingwhatIwasgoingtochange?WhatnewresearchdidIcomeacrossthatdebunkedmyoldrecommendations?Sorryfolks,nothing.Everythingfromthefirstworkstillholdstrue.Whenyoustickwiththefoundationalscienceyoucan’tbewrong.WhydoyouthinkthereareSOOOmanydiets?They’retoospecific,toodifficultandarenotmaintainablebymost.Itreatmypatientsthesameway-wetakeacomprehensivelookattheirhealthandchemistriesandconcentrateonthefundamentals.Wedon’talwaysreachforthe“hotnew”fruitextractfromtherainforestthatpromisestosaveyouraginggeneticsoracompoundthatfixesyourdiabetesin30days.Sticktothebasicsandyouwillgofar.Thebasics.

Thegoalofanylifestyleplanshouldbetomodifyand/orpreventdisease,extendlifeandimproveperformance.Yourbeingisfullofenergy,literally.Wehavespinningcompounds,electricalsignalsandalldifferentkindsofreactionshappeningeverysinglesecond.Tocontinuethesenecessaryprocesses,unaltered,weneedsuitableenergysources,fromfood.Wealsoneedtomakesurethatunsuitablesubstancessuchastoxiccompounds,normaldailymetabolitesandoldcellsareturnedoverandevacuatedfromthesystemregularly.Todothis,yourdietneedstobecenteredonwholefoods,whichmaymeangivingupsomeconveniences.Overprocessingandmodifyingourfoodshasledtoamajorityofourhealthproblems.Simplerule:Themorefoodhasbeentouchedoralteredbyman,themoreyoushouldavoidit.Thefollowinginformationisnottobeviewedasthe“endall,beall”toalldietandlifestyleadvice.Clearlytherearethosesituationsinwhichweneedveryspecifictailoredadvice.Theanti-dietis


foundationalinformationfor99%ofyououtthere.Thisisyourspringboardtosuccessandthebestpartis-it’ssimple.Isaidsimple,noteasy.GivingupBADhabitsisnevereasy.ThisisapieceIputtogetherasarealisticwayforyoutoliterallytakecontrolofyourlifeandachievewellness.Thereisnodenying,therearesomefoodsthattastegreatyetposesignificantthreattoyourhealth,suchaschocolatechipcookies(clearlymyviceJ).Iamnotonetosithereandsayyoucannevereverhavechocolatechipcookies(insertyourfavoritefood)again,butIwillgoasfartosaythatifyouhavebeenbattlinganykindofillness,thenthosetypesoffoodsdonotbelonginyourdietuntilyouarecompletelybetter.Youcannotcontinuetodothesamethingeverydayandexpectadifferentoutcome.Dumpingpoorqualityfoodsintoabrokensystemwillnotyieldlong-term,favorableresults.Thatisamoneybackguaranteerightthere!“Insanity:doingthesomethingoverandoveragainandexpectingdifferent

results.”-AlbertEinstein

Gooutside,slashoneofyourcartiresandletmeknowhowsuccessfulyouweregettingtowork.Imaginealwaysdrivingaroundon3wheelsoreven2-it’smiserable,exhaustingandcompletelyunnecessary.Youcanbebetterthanthat!Whatyouputinyourmouthisadecisionyoumakeeveryday.MaybeI’mpartofaverysmallcamp-inanidealworldwewouldallliveinananti-allergybubblewithaprivatecheftomakeperfectlybalancedmeals.Wewouldneverbeinarushorstressedandwewouldneverstrayfromtheabsoluteperfectdiet.Notgoingtohappen.Infact,Ibelievelessthan5%ofthepopulationcanstickwithastrictdietlongterm.I’MNOTWEIGHINGMYFOOD,EVER!Idobelievewecanachievegreatnessaswellasavoidsicknesswhilehavingverylimitedexposuretosomeofthosepoorerfoods.ThiswouldbeokONLYaftertheacutephaseofcareisover.Thisstatementisnottobemisinterpretedinawaytomakeitseemlikethesefoodsdonotposeathreatinahealthyhuman.Onthecontrary,thesearetheverysamefoods,whenconsumedinexcess,producethediseaseswearetryingtoprevent.However,theirextremelylimitedconsumption,inahealthyperson,appearstobeOKandmakeactuallyhaveaveryimportantbenefit…moreonthatshortly.Nowlet’ssayyouhavefibromyalgiaorsomereactivearthritisandeveryfriggin’bodyparthurts,don'tyoudaretouchyourlipswithanythingotherthananti-inflammatorysubstances.Youmustfixwhatiswrongbeforeyouaddfueltothefire.Letsall“cheat”(deviate)together!Pizza!Chocolatepeanutbuttericecream!Cookies!Sorry,briefblackoutmoment.Everbeenonadietandyou’recountingthedaysuntiltheweekendwhenyou’regoingtogowildonalargepizzaand7layerchocolatelavacake?Thisisyourrewardforajobwelldoneduringtheweek—fightingthosecravingswhilechewingonicecubesatpartiestosatisfythetemptationsofhotdogsandicecream(trustme,I’vebeenthere).Thesedaysof,“ImmaeatwhatIwant!”arecommonlyreferredtoascheatdays.Ifyoucontinuallyfindyourselfinasaucestainedcut-offshirtsurroundedbymeltedicecreamandpizzacrustthenIthinktheterm“cheatday”isappropriate.Sidenote-noteatingthepizzacrustisagainstthelawinall50states,youknowwhoyouare!Intheseinstancesyouareconsumingwaytoomuchofthebadandnotenoughofthegoodandyouareliterallycheatingyourselfoutofhealth.Thatisbadandthenamefits.Iwouldliketoproposeanalternatetermforthoseofuswho,onoccasion,haveamealortwothatmaybeoffthehealthtrack,tokeepoursanity.(SometimesIwishIdidn’tgrowupinanItalianhouseholdinJersey,thiswouldbesomucheasier).ItisOKto“cheat”fromtimetotime.Forthisreason,let’sreleasethenegativestigmabehindtheterm“cheat”andusetheterm“deviation.”


Nopermanentchangeshappenovernightwhenitcomestophysiologyofthebody.Youneedtobedeterminedandconsistentinyourapproach.Thereisacost-benefitratiotonearlyeverythingwedo.Inmyopinion,thenegativeimpactfromthestressandconstantthoughtsofnotbeingabletoconsume“treats,”“deviations”or“cheats,”outweighsthenegativeresultsfromeatingsuchfood.So,inessence,I’minfavoroftheoccasionalpoorfoodchoicetosaveone’sstateofmindandcreatealong-termcompliance.Afterall,themoresomeonetellsyouthatyoucan’tdoorhavesomething,themoreyouwillwanttohaveordoit.

Itishumannaturetowantwhatyoucan’thave.Inmyexperience,manypatientscancomplywithsomethingstrictfor30-60days.Ifafterthattimethereisnoreprieve/reward,theywillrevertbacktotheirpreviouspoordietaryhabitsduetotheirinabilityto“deviate”hereandthere.Mostpatientscanbesuccessfulwiththe80/20ruleasitproducesgoodresultsandallowslong-termcompliance.Onceagain,withthisrule,80%ofthetimeyouwillconsumefoodsfromthefirstlist,listedbelow.Theother20%offoodcanbeaddedfromthesecondlist,listedbelow.Thatisit.Itisthatsimple.Thethirdlist,arethosefoodsthatareliterallytoxictoyourbodyandholdnovaluewhat-so-evereveninacheatform.Teachme!HowdoIdothisdeviationthingwithoutlosingmymindorfallingofftrack?ThemostcommonmethodIfindthatworkswellforfolksistosetupa“deviationday”.FormethisdayisusuallySaturdaynightorSunday.Mymealsareextremelycleanandnutrientdenseallweeklong.Ifyou’reintoplayingpokerthinkofthisasyourbuyin.Lotsofcolorfulveggies,leanproteinsandhigh-energyfruitsandfat.Ithenchooseamealor2outoftheweekendtoeatnearlyanythingIdesire(ofcourseexcludingmyknownsensitivities/allergies).Thisdayisthenimmediatelyfollowedbymultipledaysofconsistentlyeatingclean.Thiscyclehappensoverandoveragain.Youmayfindthatonceaweekworksforyouorthatonceaweekistoomuchandyouarenotmakingtheprogressyouhoped.Backoffuntilyoureachyourgoalandre-visitthedeviationtimelineandtestthewaters.Youwillneedtofigureoutthebesttimelineforyourself.Unfortunately,thereisnoonesizefitsalltothisequation.Keepinmindhowoftenandwhatyoudeviatewithishighlydependentonthecurrentstateyouarein.Ifyouarebattlingwithhighbloodpressureandhavediabetesyouwouldobviouslyremainprettystrictuntilthoseconditionsarewellundercontrol.Maybesomethinglikea90/10rulewouldbebettertostartthingsoffwith.Onlyatthattimeshouldyouthenexperimentwithdeviations.Thinkofyourdiseaseprocessascreatingapermanentweaknessmuchlikeacrackinapieceofwood.Nowwecanputsomeglueinthecrackandrestoreittoitsoriginalstateandbeauty,butthatspotwillalwaysbeabitweakerthantheothers.Applythisconcepttoyourlifestyleplanning.Buthowdoyougetoverthecravings?TheyfeelliketheyareeatingawaymybrainandI’mlosingmymind.Twoweeks.Thatisall.Twoweeksandthingsbegintogetbetter.ThatisacommonalityIhavefoundinmypatientsofwhentheyfeelliketheyarebackincontroloftheirdietaryhabits.Icantellyouthatthosewithsugarhandlingissues(diabetes,syndromeX,etc.),thiswilltakelongersometimesuptofourweeks,butyouwilleventuallyhavethatahhamomentandyouwillstopcursingmyname…atleastforthatreason.Ifyouarestillhavingissues,findacompetentprofessionalthatcanhelpevaluateyourcravingstoseeifthereissomeunderlyingchemistrythatneedstobebalancedtoachieveoptimalresults.Believeitornot,thisprofessionalmayevenbesomeonelikeacounselororpsychologist.Manyfolksareusingtheirpoordietingasacopingstrategyforsomethingthatishappeningorhashappenedintheirlife.Ihaveseenthisalot.


Limitthese,always!Sugars,regardlessofsource,shouldbeextremelylimited,aswellas“dirty”orfattymeatsandhighlyprocessedlunch/delimeats.Sugarsnotonlyaffectthewaywelook,butalsohavetheabilitytoweakenyourimmunesystem,detoxificationpathwaysandenergypathways.Italsocanbehighlyaddictive.Sugarsarebadforyou,andnoteverythinghastobesweet.You’remissingoutonlifeandallithastoofferbycontinuallyfeedingyoursystemsugar.Theworsepartisyoumaynotevenknowit.Youhavebeensoaccustomedtofeelinglikecrapthatyoudon'tknowwhatitisliketofeelgood.Mymentoroncetoldmetoaskthepatients,“Whenisthelasttimeyoufeltreallygood”,sitbackandbeawedandheartbrokenbytheresponses.Ihavetosaythisistheabsolutehardestquestiontoanswerforpatients—sittingthereforminutesthinkingaboutwhentheyfeltgreat.Itissad.Manymentionatimedecadesago,somehaven’tfeltgoodsincetheywerealittleboy/girl.Thewaysugaraffectsthebrainisanothertopic,buttrustmewhenItellyouthatsugarisoneofthemostaddictivesubstanceoutthere!“Deardiary,”Whenstarting,itisimportanttotakenotesastohowyoufeelbeforeandafteryoueat,aswellassmallerchangeslikepostmealsatietyandmood.Thiswillhelpyourecognizegoodfoodsthatmaystillnotagreewithyou.Havemucousbuildupafterdairyconsumptionorfindingyourselfclearingyourthroatafterthatsandwich?Thatisagreatpieceofinfotoputinyourfoodjournal.Thereareadvancedtestingstrategiesifyoufinditdifficulttotrackyournegativereactionstofood.Foodsensitivityandallergytestsareagreatplacetostart.Donot,Irepeat,donotjusthaveaskin-scratchtestperformtodetectyourallergies.YouMUSTalsohaveablooddrawforyourIgEallergiesaswellasIgAandIgG.Askyourdoctoraboutyouroptionsandforexplanationsforeachofthese.Journalingisalsoagreatwaytobeabletolookbackonthepastweeksormonthsandseehowmuchyouhavechanged.Theselogscanbeapowerfultooltomanageyourlifestyleandmeetyourhealthandperformancegoals.Therearemanyfreetemplatesonlineorasimplepieceofpaperisallthatisneeded.Keepitsimple.Over-complicationcanbedistractingandoftenleadstopoorcompliance.Lifeishardenoughevenbeforeyoumetme;).Conclusion.

“Itisexpensivetoeathealthy.Wellthen,howcheapiscancer?”Foodshouldbeanaccelerantforthebodymuchlikegasistoafire.Itshouldignitebothmentalandphysicalenergy.Ifyoufindyourselfsluggishmostofthedayoryourmealsmakeyouevenmoretired,thereisagoodchanceyouneedtore-evaluateyourdietarychoices.Afoodlogmaybenecessarytospotdeficienciesorsensitivitiesinyourdiet.Keepingtrackofmoodbeforeandaftermealsaswellastotalnumberofbowelmovementsinthedaymaybehelpful.Ifyoufeellikeyouaremakingsmartchoicesandstillfindyourselfsluggish,thenitmaybetimeforyoutoconsultyourdoctorforafullevaluationofyourenergypathways,endocrinesystem,sugarregulationetc.Ifyourgoalistobechronicallysick,thentheStandardAmericanDiet(“SAD”)istheperfectrecipe.Transfats,overlyprocessedingredientsandnutrientpoorfoodswithaddictivepropertiesarethefoundationofillness.Makingsmallchangesinthefoodsyouconsumecanmakeyouandyourfamilyhappierandhealthier.Therearemanyresourcesavailablewithplentyofgoodinformation.Youwillbegintoseehowpowerfulfoodcanbe.

“Paythefarmernoworthedoctorlater.”Someofthesuggestionsinthishandoutarecommonsenseandmaynotprovokemuchthought.Fortheothersthataremorecomplexorthatyoumayhavequestionsabout,gotoourwebsitewww.GatewayNaturalMedicine.comandclickonourarticlesection,orsendamessageviaourcontactthedoctorform.Wewilldoourbesttoassist.


Belowisacompilationofthebasicscienceandprinciplesbehinddiets.Onceagain,thisisnotanall-inclusivebooklet.Itwascreatedasaquickandeasyread,aswellasareference.Ifyouareinterestedingreaterdetailedinformationoramorecustomizedplannedyoucancontactourofficeat970-532-2755tospeakwithme,Dr.Brett,orcontactadoctorwhohastheknowledgeandexperiencenecessarytogetyouontheroadtooptimalwellness!Idon’tcarewhereyougoforhelpaslongasyougettowhereyouneedtogo.IfIcouldbeapartofyourjourney,evenwithjustthisbooklet,I’dbehonored.Lesson1.Macronutrients-chemicalcompoundsthatareconsumedforenergyproductions:Carbohydrates,ProteinandFats Carbohydrates-sugars,starchesandfiber Protein-aminoacids Fats-saturated,monounsaturated,polyunsaturated

• Micronutrients-chemicalsthatareusuallyderivedfrommacronutrients;vitamins,minerals,phytonutrients,traceelements.

Calorie-theenergyneededtoraise1kilogramofwater,1degreeC.Thecalorieisusedtomeasure“foodenergy”.Fathasthegreatestcaloriedensitypergram. Carbohydrates-4kCalpergram Protein-4kCalpergram Fat-9kCalpergram Alcohol-7kCalpergram

Note:Yes,alcoholdoescontributeenergybutalsoposesathreattomanyprocessesofthebodyandmaydelayyourhealthgoals.Nowtherearesomehealthbenefitstoconsumingalcohol(savedforanothertime)butitsconsumptionshouldbelimited.Becarefulwith“mixed”drinksastheyareoftentimesfilledwithsugar-sugarandalcoholisahorriblecombination.

Thermodynamicsoffood-areactioninthebodythat“burnsCalories”duetotheconsumptionofacertainfood.Thehigherthethermodynamics,thegreaterthemetabolism. Proteinhasthehighestthermodynamicsofallmacronutrients.Glycemicload-howstrongofaneffectafoodhasonone’sbloodsugar.Thehighertheglycemicindex(GI)themorestressonthesystemsandhormonesthatregulatebloodsugar.Prolongedconsumption

ofhighglycemicfoodsareassociatedwithinsulinresistance,DiabetesTypeII(DMII),behaviordisturbancesandcardiovasculardisease.

• Youcanfindtheglycemicindex(GI)online.Overthepastdecade,theGIsystemhasbeenscrutinized;thoughit’sstillarelativelyvaluabletool,itdoeshaveitslimitations.Forinstance,somefoodswillchangetheGIdependingonhowtheyarepreparedorcooked.Therearealsosomefoodsthathavealowglycemicscore(good)yettriggeralargeinsulinresponse(bad).

Insulinindex-Thisindexwascreatedtotryandmitigatesomeofthediscrepanciesfromtheglycemic index.Itrepresentstheamountofinsulinreleasedbycertainfoodconsumption.Youcanseea

Macro Nutrients Protein

Fat

Veggies/Fruit


completelistoffoodswiththeirglycemicandinsulinindexratingsinthis1997paperpublishedintheAmericanJournalofClinicalNutrition:PDFArticleHERE.Punching“insulinindex”intoyourfavoritesearchengineshouldreturnausefullistaswell.BelowyouwillfindachartthatwastakenfromWikipediawiththesourceofthepapercitedabove.Ithinkitclearlydepictsthedifferencesbetweenthetwoindexes.Itisorganizedalphabetically.SatietyscoreswerederivedfromanarticlepublishedintheEuropeanJournalofClinicalNutrition:AbstractHERE.Satietyscoresareessentiallyhowsatisfiedorfullaspecificfoodmakesyoufeel.Thehigherthenumberonthesatietyscore,themoreprofoundthesatiety,whichcanbeagoodthing.Foodswithhighersatietyscoresmayhelpmitigatetheoverconsumptionoffoods.


Glucose,InsulinandSatietyScoresCompared


pH-themeasurementofacid/basebalance.YoucangetanaccuratereadofbodypHviatheurine.UrinepH,

ideally,shouldbeslightlybasicmeaningbetweenapHof7.0-8.0.WhenurinepHisslightlyalkalineyouaremorelikelytohangontoyourelectrolytes;suchascalcium,magnesium,andpotassium,aswellasexcreteexcesscortisolandtoxicsubstances.Also,ithasbeenfoundthatthosewhoarealkaline,producemoreendorphins,whichcanreducepainandfatigue.UrinepHstripscanbepurchasedoverthecounterorcommonbloodworkusuallyhasaurinalysisattheendofthereportwithapHreading.

Acidicoralkalinefoods-ThecategoryofwhichafoodmaybeplaceddependingonitspHeffectonthebody

aboveisagraphicalrepresentationofsomecommonfoodsandtheirpHrating.Afterstudyingthisbasicimage,youwillbeabletounderstandwhichfoodsbelongineachcategoryandapplythosetofoodsthatarenotlistedorsimplyinternetsearchthefoodinquestion.

Imagetakenfrom"TheJoyofFood":TheAlkalineWayGuide

http://templeturmeric.com/wp-content/uploads/2013/09/acidic-alkaline-phchart-1.jpg


Generalhealthbasics.Hydration-alotofpatientsarede-hydrated,whichcanmimicotherdiseaseprocessessuchasfatigue,GERDandedema.Asageneralruleofthumb,oneshoulddrink:

HalftheirbodyweightinfluidouncesofH2Operday• Example:180lbindividualwouldneedtodrink90floz/day

(1gallon=128fl.oz.)• 1/4to1tspadayofcelticseasaltcanbeaddedtoimprovehydration

andsupplyessentialmineralsDoyouexerciserigorouslyorworkoutsideintheheat-thenyou’llneedabitmorewater.Justusecommonsense.BecauseyouenjoyedthisbookletsomuchandwanttocomevisitmeinColorado,you’llalsoneedtoincreaseyourwaterintakeasaltitudeandthedryclimatewillprettymuchzapyoudry.Basically,adjustyourintaketoyouractivityandenvironmentusingtheruleaboveasaroughstartingpoint.

Letuscheckoutyourstatus(thisisacrudetestbutsomethingcanbeperformedeasilyathome):Standupandletyourarmsfalltoyourside.Takenoteattheveinsonthebackofyourhands.Theyshouldberaisedandeasilyvisible.Iftheyarenotthisisalreadyaclearindicationthatyourhydrationstatusislow(individualswilllargeamountsofadiposetissuemaynotbeabletoperformthistestastherewillnotbevisibilityoftheveinsinanyposition).Ifyourveinsarevisible,good.Nowslowlyraiseyourarmsinfrontofyoukeepinganeyeonthoseprotrudingveins.Notewheretheynolongerandeasilyvisible.Ifthevisibilitywentdownbeforeyoureachedparallelwiththefloor(ordirectlyinfrontofyourshoulders)thenyouaredehydrated.Increasingyourfluidintakeisadvisableaswellaspossiblytheadditionofsomeelectrolytes.Seasaltasmentionedaboveisacheapandeasywaytoachievethisandtherearespeciallypreparedelectrolyteproductsaswell.Bewareofsugarlevelsandartificialsweetenersintheseproducts.-Caffeinatedbeveragescanbeconsumedinmoderation;Organicgreenteaisrecommendedorblackcoffee(ifmilkisamust–switchtoalmond,coconutmilk,goatmilkorsourcequalityrawmilk).8floz.ofacaffeinatedbeverageonlycontributes4floz.(orhalftheamountofcaffeinatedbeverage)totheabovehydrationequation.

• Ifyoudrank60floz.ofwateranda20floz.greentea,thenyouwouldhavecontributedto70floz.ofyourrequiredfluidintake

Note:thisisageneralruleofthumbandrequirementsmaydifferdependingoncondition,environmentandworkload.H2Ostillreignssupremeinthehydrationgame.

Foodrotation:foodrotationisimportantbecauseeatingthesameexactfoodeverydaycancauseyourbodytodevelopsensitivitiestothemovertime.Rotatingyourfoodsalsoexposesyoutodifferentphytonutrients(thosenutrientsfoundinplantsandfruits)inwhichyoumightnothavebeenexposedtootherwiseandcanhaveabeneficialeffectonthebody,suchas:

§ Increaseantioxidantstatusandimprovedetoxification§ Preventand/orcorrectdigestionproblems§ Cutsdownonfoodaddictionsandallergies

*Tip-tryintroducingabrand-newfoodeachmonth.Alsocookingfoodsdifferentwayscanhaveavaryingeffectonthebodyandthemicronutrientcontent.Forexample:steamingvs.rawveggiesorovercooking/“crisping”meats.Dosomeresearchondifferentfoodgroupsandhowtheyreactandchangewhenheating.

Patientswillcomebacktomeandsay;“Doc,IamfeelingreallygoodbutIcannotcontinuetoeatbunlessburgers.Itisjustthesamethingoverandover.”IgetabitconfusedandthenIchuckletomyselfthinking…thispatienthasbeeneatingpeanutbutterandjellyforthepast15yearsatlunchandhasn’tgottenbored.Doesthebunreallymakeyourburgerthatmuchmoreinteresting?Withthisexampleyoucanclearlyseethepowerfulemotionaleffectsandcontrolthatfoodhasonus.

Fasting:Fastingistherestrictionofcalories,mostoftento‘0.’Fastingcanbebeneficialnotonlyfromaweightlossstandpointbutcanalsobediseasemodifying.Mostresearchstatesthatfastingfor72hrsorlessishealthpromoting.Duetotheavoidanceofallergies,itincreasesremovalofdeadordyingcells(autophagy)andre-sensitizesthecellstoinsulin(helpingtobalancebloodsugar).Fastingmayalsoincreasehormonesthataidinthereparativeprocess.


Fastingisrelativelysafe,butIwouldrecommendconsultingwithyourdoctortomakesureyouareOKtofast.Therearealsofastingstrategiesthatrotatefastingandfedstatesinshorterorder.ThisiscallintermittentfastingandIencourageyoutolookthisupasyoumaybeimpressedinwhatcanbeachieved.Dietfocus.Adietshouldbefocusedontheconsumptionofhighlynutritiousfoodsandnotsimplycaloriesorcertainmacropercentages.Eachindividualisuniqueasarehisorherenergydemands.Ageneralruleofthumb(%area%oftotaldailycalories):

Carbohydrates20-40%;Protein20-35%;Fats20-30%

Whenplanningyourmeals,usethisthoughtprocess:

• Dietshouldconsistofnuts,seeds,berries,colorfulveggies,andleansourcesofprotein.Eatatleast2vegetableswitheachmeal,andaddfruitina3:1ratioofveggies:fruit.Fruitshouldbelimited.Youshouldalsostrivetoprepare4differentcolorsineachmeal.

Proteins:20-35%Focusongoodqualityproteinandnottheprocessedpre-packagedmeatsandbars.Mostdesirableproteins:meats(likechicken,fish,turkeyandevenredmeat),eggs,beans,seeds,nuts,sprouts,quinoa,nutbutters(i.e.:Sunflowerbutter,cashewbutter,almondbutter).ProteinpowdersareOKifthesourceoftheproteinisquality–NON-GMO,grassfedfree-rangecowsetc.Eliminatetheseleastdesirableproteins:processedsoy,processeddairy,pork,corn,processedluncheonmeats/hotdogs/sausages.SearchGoogle"USDASR21"foradownloadabledatabasetolookupnutritionalcontentoffoods.

Carbohydrates:20-40%

Mostdesirablecarbohydratessources:wholevegetablesandwholefruits-remembera3:1ratioisidealhere.Eliminatetheseleastdesirablecarbohydrates:white/brownsugar,whiteflour,fruitjuice,highfructosecornsyrup,chips,Frenchfries,pop/soda,driedfruits,syrups(suchasagaveorhoneyinlargeamounts).

Fats:25-30%

Mostdesirablefatsources:nuts(cashews,almonds,pecans,walnuts,Brazilnuts(rawandunsaltedarepreferred),seeds(sunflowerseeds,pumpkinseeds),avocados,coconutoil,fish,nutbutters(sunflowerbutter,almondbutter,etc.)andorganic,grassfedfree-rangemeats.

DesirableCookingOils:REALButter(notmargarine),CoconutOil,PalmOil,AvocadoOil;lookforoilshighinsaturatedfatsasthosearethebesttocookwith.Generalruleofthumbisoncetheoilhasbeguntosmokeithasgonerancidandshouldbediscarded.Oliveoilcanhavemanyhealthbenefitsbutshouldnotbeusedforcooking,ratheronsaladsandcolddressings.Eliminatetheseleastdesirablefatsources:anythingwithtransfat(AKA:hydrogenatedfat,partiallyhydrogenatedoil),inter-esterifiedfatorOlestra


Strictlyavoid:hydrogenated/transfats.About80%oftransfatsinyourdietcomefromprocessedfoods,fastfood,primarilysnackfoodsanddesserts. Note:“0transfats”currentlymeans0.5gorless;soyourbestbetistoprepare yourownmealsandavoidprocessedpre-packagedgoods.

IDENTIFYINGLOWNUTRIENTDENSEand/orHARMFULFOODSBelowisalistoffoodsanditemsthatwillhelpyouidentifyfoodsthatarelowinnutritionandpossiblyharmful.Keepinmindcookingtemperatureandstoragepracticescanalternutrientprofiles.READYOURINGREDIENTLABELS!! Avoidthefollowing:

Gluten:Allgluten-containingfoodslikewheat,rye,oatsandbarley,(whicharecommonlyfoundinbreads),pastasandotherproductsfromrefinedflour.Glutenisawell-knownallergenthatdelaysdigestionandinhibitsabsorptionofnutrients.Manystudiesalsoshowastrongcontributiontoautoimmuneconditions.Bysimplyremovingglutenforafewweeksyouallowyourbodyachancetorestandheal.

Possibleglutensubstitutions:Tapioca,wildrice,millet,quinoa,teff,buckwheat,andamaranthflourfrombeans,coconuts,seeds,almondsandpotatoesaregoodsubstitutesfortraditionalflour.Overtheyearssincewritingthisbooklet,ithascometomyattentionthatglutenmaynotbetheonlyissue.Manyofmypatientswhoareextremelyglutensensitivewilltraveloverseastofindtheirmealsbasedingluten(France,Italyetc.).Theyreturntothestatesisshock.TheyliterallyhadNONEGATIVEREACTIONS!ZERO!Thiskindofdefiesthattheglutenproteinistheonlyenemy—currentthoughtisthatit’sthewayAmericanfarmingisalteringthecropandwhatwearesprayingONthecropthatiscreatingthisglutenhysteria.

Glutenfreesubstitutes:Glutenisnottheonlyenemyoutthereinthegrainworld.Otherscauseanegative,andsometimessilent,reactioninthebody.Ditchingglutencompletelyisalwaysencouraged,butbewareofallthegluten-freesubstitutions.Thesecommonlyhavethesameorworseeffectonthebody.

Goodqualitycomplexcarbohydrateslikevegetablesaretheultimatealternativetogluten.Someofthegrainsabovearestillinflammatorytothebodyandcanactuallycausesomethingcalledcross-reactivity.Besuretolimittheirintakes.

Artificialsweeteners/flavoringsandenhancers:Studieshaveshownthesechemicalstoinhibitdetoxificationprocesses.Artificialsweetenersarealsoneuro-stimulants,whichcanbedamagingtothebrain.

Excitotoxins:TheTasteThatKills,writtenbyRusselBlaylockMD,isanexcellentbookonthissubjectmatter.

Herearesomeexamples:"aspartame",“neotame”,"saccharin","sucralose","acesulfamepotassiumoracesulfameK",“alitame”,”cyclamate”,"sorbitol","maltitol","MSG","monosodiumglutamate","nitrate"or"nitrite”,HVP(hydrolyzedvegetableprotein)andprocessedsoyproteins,"FD&C","lake","red","yellow.”HerearesomeSAFEsweeteners:erythritol,stevia,sorbitol,xylitol Note:anysweetener,safeornot,shouldbeconsumedinmoderation.

Canned/bottledFoodsandDrinks:Alwaysreachforfreshorfreshfrozenfoods.Anyfoodorliquidfoundinplasticcontainersmustbelabeled“BPAfree,”attheleast.Foodsstoredinglasscontainersarebest.Keepinmind,thatalthoughthefoodisfrozen,ageneralruleofthumbistodiscardin6monthsfromthedateoffreezing.


Dairyanddairyproducts:Cowdairyshouldbeavoidedasmuchaspossible.AlternativeslikegoatandsheepmilkMAYbeOK.Noneofthementioneddairyproducts(cow,sheep,goatetc.)shouldbeastapleinyourdiet,norshouldtheybeyourmajorsourceofprotein(vegetariansoftenrelyoncheesetofilltheirproteinneeds,whichisnotgood).Ifyouaregoingtoconsumedairy,hardercheesesseemtobethebestchoices,alongwithrawmilk.Afterconsumingmilkbasedproducts,ifyoufeellikeyourthroatis“heavy”oryouarebuildingupalargeamountofmucous,thendairyandfoodsthatcontaindairyshouldbeeliminatedcompletely.Note:regardlessofyourchild’ssuspectedreaction,cowmilkandmilk-basedproductsshouldbeavoidedforatleastthefirst2yearsoflife.Thishastodowiththenaturalantigenicofcowmilkproteinsanditsabilitytodisruptpropersugarmetabolismasweage.Dairyalsocontainsproteinslikecaseinandlactose.Thesearehighlyallergenicandhavesimilaractionstogluteninthattheycanstimulatetheimmunesystemandtriggerautoimmunity,inflammation,etc.AlternativetoCow’sMilko Ricemilkcanbefoundinbothliquidandicecreamform.Beware,ricemilkishighincarbohydrates.o Almondandcoconutmilkarethemostpopularandmypreferredchoiceo Goatmilk/cheeseshouldbeconsumedinmoderation;doesprovetobelessreactiveinhumansvs.dairymilko SoymilkshouldNOTbeusedasanalternativetodairy.o Keiferisadairyproductbutistoleratedwellbysomeduetothebeneficialbacterialcontentandfermentation

times.o AgoodqualityWheyProteinIsolateisOK.Transfatsandartificialfats:Hydrogenatedfats,transfatsandester.Transfatsproducefreeradicalsinthebody.Thesecanbecomeharmful,possiblycontributingtodiseaseslikeAlzheimer’s,depression,ADD/ADHDandliverdysfunction.Theseshouldbeavoidedatallcosts.Seafood:Farm-raisedfishandbottomfeederssuchasshrimp,lobster,catfishetc.haveapoorfattyacidprofilemakingthemanutrientpoorfood.Recentoutbreaksinagribusinesshavemadesomeoftheseneutralfoodsharmful.Ifyoudoliketoconsumeshrimp,clamsetc.makesuretheyareatleastwildcaughtandnotraisedinabucket.Ideally,fishshouldbeconsumedfresh.Freshfrozenisaviableoptionaswell.WhenneitheroftheseisavailablefrozenseafoodisOKtoconsumeoccasionally,justbesurethatitisstillwildcaughtandNOTfarm-raised.CannedfishisOKontheveryrareoccasionjustbesurethatthecanisBPAfree.Keepinmindthatwhenyousee“Atlantic”,“Sustainably-raised”or“Pacific”itdoesnotguaranteewildcaught.Thisisamarketingstrategyandmerelystatesthetypeoffish.Thepicturetotherightisanexampleofjustthevisualdifferencebetweenfarm-raisedversuswild.“Tap”water:Unfilteredwaterusuallycontainshighlevelsofhalogenslikefluorideandchlorine,whichcandisruptmetabolicpathwaysandthyroidhormoneproduction.Commonplacestofindhalogensaretoothpaste,showers,swimmingpoolsandmouthwash.Tryandconsumeasmuchfilterwaterasyoucan.Iftapisonlyavailable,talkwithyourdoctoraboutnutrientsyoucantaketohelpeliminatehalogens.Redmeat-Redmeatgetsalotofnegativepressbutitisnotthemeatitselfthathassuchanegativeimpactonhealth,ratherit'sthewaytheanimalwasraised.Grassfedandfree-rangeredmeatcanactualposeastrongbenefittoyourhealth,evenwithregularconsumption.Thoseanimalstreatedpoorlyreleasedifferentamountsofstresshormonesthataffectthemakeupofthemeat;alongwiththenon-naturaldiettheyarefedtoinduceaspecificlookortastetothemeat.Iffreerangeandgrass-fedbeefisunobtainableforyou,thenredmeatwouldmovetothe“verylimited”sectionformealplanning.


Driedfruit-Duetothenatureofthedryingprocess,driedfruitisoftenveryeasytooverconsume,andthusintroducestoomuchsugarinashortperiodoftime.Youshouldalwaystrytoavoiddriedfruit.Driedfruitshouldbeviewedasatreatratherthanahealthysnack.Proteinshakes-Proteinshakesareagreatwaytoimproveyourproteinintake.Theyareeasytoprepareandyoucanbringwithyouontheroadforthosetimesyoumaynotbeabletoeatagoodqualitymeal.Itisimportantnottorelyonproteinshakestocoveramajorityofyourproteinintake,asyoushouldstillbeconcentratingonwholefoodstosatisfyyournutritionalneeds.Legumes-Legumesprovideandimpressivenutrientprofilefortheirsizeyettheirconsumptioniscontroversial.Aswithanythingthereisacostbenefitratiowithlegumes.Whydolegumesgetabadrap?Theycontainsomecompoundssuchasphyticacid,lectinsandsaponinseachofwhichhaveaPOTENTIALLYnegativeeffectonthebody.Inmyopinion,properlypreparedlegumescanbepartofahealthydiet.Aswithanyspecificfood,diversity,balanceandrotationarekey.Feedingacraving-Manypatientswill“crave”acertainfoodattimes.Icecream,forexample,isacommoncraving.Ifyoufightthroughthesecravings,overtimetheywillbecomelesssevere.Ifyoufeedintoyourcravingyouwilltriggeracascadeofchemicalsinyourbrainthatwillcontinueyourdependencyonit.Thisisnottosaythatyoucan’t“treat”yourselffromtimetotime,butwaituntilthecravingperiodisoverasthisisthebesttimetoconsumethosefoodsandnotfeedyouraddiction.Onaverageittakes14-21daystodefeatyourmentaladdiction.Makingnon-approvedfoodswithapprovedingredients-Trynottogetsuckedintothetrapofusingapprovedsubstancestocreatenon-approvedfoods.Forinstance,makingpancakeswithcoconutflourinsteadofwhiteflour.Technically,youarenotchanginganythingandif“nothingchanges,nothingchanges.”Youneedtobreakthismentality.EveryonceandawhilethisisOK(1xpermonth,atmaximum),butdoingsoonaconstantbasiswillslowyourresultsandinducecravingsforthe“realthing.”Other:HighFructoseCornSyrup,CornSugar-Thesecantasteupto100xsweeterthantablesugarandcreatedependencyoraddiction.Manufacturingprocessesintroducemercury,whichcanexceedothermajorsourcesofmercurydependingontheamountofHFCSconsumed.Soy-SoyiscurrentlyestimatedasthesecondmostgeneticallymodifiedfoodintheUS,nexttocorn.Thegeneticmodification,aswellasthephyto-estrogencomponentofsoy,makesitapoorchoicecurrently.Soy,inverylimitedquantitiesmaybeOK,ifit’sNON-GMO,butitshouldnotbeyourmainproteinsource.Rice-Brownorwhitericehasbeenundermuchdebate.Ifyouaregoingtoconsumerice,lookatitasacarbohydratesource(starch)andnotasourceofnutrients.Inmyopinion,whenyouhaverice,longgrainwhitericeisbest–basmatiorjasmine.Thehuskonbrownricecanhousechemicalssuchasarsenicandphyticacid,whichcaninhibitabsorptionofsomenutrientsandevenbeharmful. RESTandRELAXWeallleaddifferentliveswithvaryingschedules.Attimesitmayfeellikethereisnota“minutetospare”butinactualitythatisanexcuse.Foratleast10minuteseachdayyoushouldpracticemeditation,prayer,solitaireyoga,etc.Whateveryoufindinnerpeacewith.These10minutesareforyou–nofriends,nofamily,nochildren,nosignificantothersandnotechnology.Thinkaboutabsolutelynothing(thisisharderthanyoumightthinkandwilltakeafewweekstomaster).Everyweekyoushouldaddaminutetothisactivityuntilyoureachatleast20minutes.RestandrelaxationshouldbewithoutmovementbutlightyogaormovementssimilarareOKifyoufindthathelps.


SUMMARYandTIPS• AvoidGMO,non-organicandheavilyprocessed

foods.• Veggiesandfruitsshouldbeconsumedina3:1

ratio.• Exerciseshouldbe20minutes3xperweekatthe

veryminimum.Exerciseshouldbeanovelactivity(meaningthatitneedstobeaboveandbeyondyournormalroutine)anddoesNOTincludewalkingaroundtheblock,althoughthiscouldbeastart.Consultalocalgymorpersonaltrainerifyouarenewtophysicalfitness.

• Fatandfibrousfoodscankeepyoufeelingfullerlonger.

• CaffeineisOKinmoderation,solongasitisnotaccompaniedwithanoverloadofsweetenerand/ordairyproducts.

• Restandrelax:10minuteseverydayshouldconsistof“alonetime;”achancetorestandrelax.

• Acalorieisnotacalorie–nutrientdensitiesandthermodynamicsofdifferentmacronutrientscanaltertheeffectsonthebody,sochooseyournutritionwisely.

• Allmealsshouldincludeatleast4colorstoimproveantioxidantandphytonutrientprofile.

Dr.BrettWisniewskicanbecontactedviaemailat:[email protected]

/drugfreedoctor


Thefollowingareguidelinestokeepinmindasyoureadthroughthenextpagesandplanyourmeals.ThegoalofthispieceofliteratureistomakehealtheasilyobtainableandtoshowyouthattherearemanyOPTIONS.Iwouldnotsaythatthisisabsolutenorthepurestdietoutthere.Ifindithardformypatientstostickwithextremesastheycausefrustrationandstress,whichthenleadstopooreatinghabitsanddisease.Compliance,onthesesuperstrictdiets,willeventuallydiminishandresultsinareboundeffectleavingyouwithasenseofdefeat.Therehastobeahappymediumwecanreachtoprovideexceptionalhealthbenefitswhileremovingthestressandguiltfromsomeoftheotherdietplansoutthere.PleasenotethatIhavedonemybesttogivecredittothosesourcestowhichIgleanedinformation.Intoday’seraoftechnologyandsocialmediaitcansometimesbehardtolocatetheoriginalsource.Iwouldlovetogivecreditwherecreditisduesoifyouknowtheoriginalsourceofsomeoftheinfointhispiecepleasecontactmeatbrett.wisniewski@gmail.comsoIcanmaketheappropriatechanges.


THEFOLLOWINGISALISTOFFOODSTHATAPPROVEDFORREGULARCONSUMPTIONFatsNuts/NutButters(raw,unroasted,unsaltedorlightlysalted)AlmondsBrazilnutsCashewsHazelnutsMacadamiaPecansPinenutsPistachiosWalnutsNOPEANUTSOilsAlmondoilAvocadooilOliveoil(coldpressed)CoconutoilSesameoilFull-fatbutterFruitAvocado(guacamole)Olives(greenandblack)GrapefruitPumpkin(flesh)Squash(flesh)ProteinsEggsFree-rangechickeneggs,fedadietthatdoesNOTincludesoyPoultry(preferablyfree-rangeandorganic)ChickenbreastChickenthighsTurkeyGroundchickenGroundturkeyChickensausageTurkeysausageCowbeef(grassfed)GameBuffaloCornishgamehenElk

OstrichPheasantRabbitVenisonYakOtherProteinPowderEgg,Pea,WheyIsolateVegetableCarbohydratesVegetablesArtichokeheartsArugulaAsparagusBambooshootsBellpeppers(red,green,yellow,orange,hot)BeetsBokchoyBroccoliBrusselsproutsCabbageCauliflowerCeleryChardChivesCilantroCucumbersEndiveEggplantFennelGreens(collared,turnip,mustard,chard)HotpeppersKaleKohlrabiLeeksLettuceMushrooms(Portobello,shitake,oyster,button)OkraOnionsParsleyRadicchioRadishesRutabagaScallions

SeaweedSnowpeasSpinachSproutsStringbeansTurnipWaterchestnutsWatercressZucchiniCoffeeOrganiccoffeebeansTeaBlackteaGreenteaHerbalteaFish&Seafood(AllfishshouldbeWILDcaught;theterm“Alaskan”isNOTwildcaught)AnchoviesBassCatfishCodFlounderGrouperHaddockHalibutHerringMackerelMahiMahiOrangeRoughyPerchPikePollackRainbowTroutSalmonSardinesScallopsShrimp(cannedorfresh)SnapperSoleTilapiaTurbot


Condiments,SpicesSeasonings(Dototheshearnumberofseasoningsandspicesavailable,itishardtolistthemall,mostareOK.Avoidsoyandtablesalt.)BasilBlackpepperBragg’sLiquidAminos(non-fermentedsoysaucesubstitutes)CardamomCayennepepperCapersCajunblendedseasoningsCinnamonCrushedredpepperflakesCuminCurrypowderDillweedFennelGarlic(freshorpowdered)GingerIndianblendedseasoningsKetchup(HFCSfree)LemonLimeMexicanblendedseasoningsMisosaltMustardNutmegOnion(freshorpowdered)OreganoPaprikaRosemaryTamariTarragonThymeTurmericVanillaVinegar(balsamic,redwine,umeboshi[plum],andrice)Worcestershiresauce


THISLISTAREFOODSTHATAREOKFOROCASSIONALCONSUMPTION;YOUMAYWANTTOAVOIDTHISLISTCOMPLETELYFORTHEFIRST4WEEKS

FatsLardGrapeseedoilProteinsSliceddelimeat;turkey,chicken,roastbeef(verylimited)Lamb(nomorethanoneservingtwiceperweek)RoastPorkLean,boiledhamLoinchopBacon(nomorethan1timeperweek)PorktenderloinPorkchopsDairy*BluecheeseCheddarColbyHavartiMontereyJackProvoloneSwissMozzarella(asacondimentonly)SoftCheeseOnepercentcottagecheesePartskimmilkricottacheeseNonfatplainyogurtwithoneTBSofflaxseedtoincreaseproteincontent(nomorethan2½cupservingperweek)

VegetablesCarrotsParsnipsPeasPumpkinBeansSweetpotatoesYamsStarchesRice,whiteQuinoaCouscousFruit(1/2servingsofthesefruitaday;freshorfreshfrozenareOK)ApplesApricotsBananasBlueberriesCherriesGrapesKiwiMelonsNectarinesPeachesPearsPlantainsPlumsRaspberriesStrawberriesTomatoes

SeedsPumpkinPoppySesameSesameTahini(sesamepaste)SunflowerLegumesAdzukiBeansingeneralCarobChickpeas(garbanzos),smallamountsofhumusisOKLimabeansNavyLentilMungPeanutsPeanutbutterSnacksOrganiccornchipsBeverages1cupofrealcoffee4oz.ofredwineSweeteners(inverylimitedquantities)AgavenectarSteviaHoneyXylitolErythritolSorbitolRealsugarMaplesyrup

The Doctors’ Diet-Copyright 2015 Dr. Brett Wisniewski *HFCS-highfructosecornsyrup

THISLISTSHOULDTRYANDBEAVOIDEDALTOGETHERCONSIDERTHESEFOODS“CHEATS”OR“DEVIATIONS”

Note:TheartificialproductslikesucraloseandHFCSshouldALWAYSbeavoided

Dairy(forthosesensitivity)MilkFrozencustardFrozenyogurtFruit-flavoredyogurtIcecreamFruitsDatesDriedfruit(allvarieties)FigsOrangePineappleRaisinsWatermelonAllCutsofMeatNOTIncludedintheprior2listsProcessedchicken(i.e.“dinonuggets”)HighlyprocesseddelimeatsHotdogs(allvarieties)CannedfishOff-LimitLegumesPintoBeansSoybeanAllFriedFoodsFriedchickenFriedfishChickennuggetsFrenchfriesFriedpicklesFriedshrimp,oysters,etc.VegetablesCornandcornproducts(organiccornchipsareOKonoccasion)Whitepotatoes(powdered,mashed,fried,baked,etc.)

BADFatsAllcommerciallyprocessedoilsCanolaoilCornoilHydrogenatedfatsMargarines(transfats)PeanutoilSaffloweroilSoybeanoilSunfloweroilSqueezablebutterorshorteningBADCondimentsBarbequesauce(exceptsmallbatchorhomemadewithoutHFCS*)MostcommerciallypreparedsaladdressingsKetchup(exceptHFCS*FREE)Mayonnaise(unlessmadewithgoodoilssuchasoliveoil,almondoil,oravocadooil)BeveragesFruitjuice(allvarieties)Sodapop(allvarieties)SportsdrinksSweetenedteasEnergydrinksSugarandArtificialSweetenersBrownsugarCornsyrupDextroseFructose(HFCS)MaplesugarNutraSweetSaccharinSplendaSucraloseSugarSweet’nLowTurbinado

StarchesAllbreadCrackersMuffinsPackagedpancakemixPackageddrycereal(allbrands)PastaRice,brownWafflesSnackFoodsChips(allvarieties)BreakfastbarsEnergybarsCakesCandyCookiesFlavoredJell-O(sugarfreeorregular)PuddingFrozenfruiticeGelatoGummysnacksIcecreamPopcorn

The Doctors’ Diet-Copyright 2017 Dr. Brett Wisniewski

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Thefollowingisalistofcommonfoodsthatcontainhighamountsofhistamine.Belowthatisalistoffoodsthattendtobelowerinhistamine.Ifyourdoctorsuspectshistamineasoneoftheissuesthenthelistofhighhistaminefoodsneedstobeincorporatedintothe“donoteat”category.Itmaybesuspectedthatanincreaseinhistaminecouldbecausingsomeofyoursymptoms.Belowisabrieflistofthecommonfoodsthatmayormaynotcontainappreciablelevelsofhistamine.ThislistisNOTall-inclusiveandifyouknowacertainfoodthatmakesyoursymptomsworsepleaseaddthattoyour“donoteat”list.

Highhistaminefoodsorthosethatcanraisehistaminelevels:

Alcohol(esp.redwine)PickledorcannedfoodsCheesesSmokedmeats,salami,bacon,etc.(includesjerky)PorkandporkproductsShellfishBeansandpulses—chickpeas,soybeans,

peanutsNuts—walnuts,cashews,hazelnuts

SoyorsoybasedproductsChocolatesandcocoabasedproductsCitricfruitsWheatbasedproductsVinegarPre-packedand“deli”meatsSaltysnacks,sweetsHighpreservativefoodsTomatoesYeastcontainingproducts

FoodslowerinhistamineandareOKtoeat:

SkinnedchickenDuckFreshmeats(grass-fed,organic)EggsFreshfruits(non-citrus)

-NOpineapple,mango,strawberries,bananas

FreshVeggies(NOtomatoesnorspinach)SquashOliveoilCoconutandcoconutoilFreshfishGarlic

*Bacteriathatarepresentinmostfoodhavetheabilitytoproducehistaminethus“left-overs”willnaturallyhavehigherhistamineandshouldbeavoidedinhighlysensitiveindividuals.


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SampleRecipesYouareallowedtoaltertheserecipesasyouseefit—fortasteand/orforknownfoodsensitivities.Ifitisnotlistedpleaseassumeallingredientsshouldbe,whenpossible,grass-fed,organic,freerange,NON-GMOetc.Onceagain,theserecipeswerederivedfromdifferentsourcesoveralongperiodoftime,whichmakestheoriginalauthorhardtocredit.IfyouknowwhowastheoriginatorpleasecontactmeandIwillbemorethanhappytoeditthisbooklet.

DressingsandSauces

BalsamicVinaigrette

½c.balsamicvinegar ½tsp.granulatedonion1c.Extra-virginoliveoil Salttotaste¼tsp.ofblackpepper 3clovesofgarlicMincegarlicclovesandmixwithdryingredients.Addmixturetovinegarandoilandletsitintherefrigeratorfor8-12hrsbeforeuse.

BBQSauce3tomatoes;diced 1c.pineappleforsweetness1whiteonion;diced 1t.cayenne4clovesgarlic;diced 1t.seasalt1(6oz)cantomatopaste 2T.paprika1c.beefstock 1T.extra-virginoliveoil2T.Dijonmustard 2T.applecidervinegarCombineallingredientsinsaucepan;bringtoaboil.Onceboiling,reduceheattosimmer.Coverandsimmerfor1hour.Poursauceintoblenderorfoodprocessoruntilsmooth;storeinfridge.


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CranberrySauce

12oz.cranberries 1t.freshginger1c.orangejuice Pinchcinnamon¼c.rawhoney ¼C.lightagave½t.orangezestMinceginger&orangezest.Boilorangejuice,gingerandzestonhigh;onceboilingaddberries,reducetomedheat.Cookuncovered7-10minutes,stirringuntilberrieshaveburst.Removefromheat;addagave,honey,andcinnamon.Stir;setasidetocook.Onceroomtemp,coverandrefrigerate.

CrockpotFigAppleButter(Someoftheseingredientsareonthenon-approvedlistsomakesurethisrecipeisusedasatreat)

20driedfigs;halved,stemsremoved ½t.groundcloves6apples;peeled,coredanddiced 3T.cinnamon1c.applecider ½c.honey¼t.nutmeg PinchofsaltPlaceallingredientsincrockpot;mixwell.Cook6-8hoursuntilapplessoftandmushy.Placeinfoodprocessor;pureeuntilsmooth.

HomemadeMayo1eggyolk Pinchofcayenne¼cupavocadooil 1T.lemonjuiceWhipegginfoodprocessor.Drizzleinoilgradually;whilemixing,addlemonjuiceandcayenne.

RanchDressing1egg ¼t.celeryseed2t.lemonjuice ¼t.drymustard¼c.finelymincedonion Salt&Peppertotaste1T.finelymincedparsley ¼c.extra-virginoliveoil1t.chives 3T.water¼t.thymePlaceegg,lemonjuiceandseasoningsintoblender;blendwell.Ifseasoningssticktocontainer,scrapedownwithrubberspatula.Pourthinstreamofoilintomixturewhileblenderisatmediumspeed.Addadditionalwater;blendathighspeedfor1minute.Storeinjarwithlid.Forspreadabledip,justomitwater.

SavorySpiceBlend2T.salt ½T.paprika1T.garlicpowder 1T.onionpowder1t.blackpepper


27

SpicyBBQSauceandMarinade

2(12oz)jars‘EmbasaSalsaMexicana’ 2t.chilipowder2/3c.lemonjuice ½t.Tabascosauce,orhotpeppersauce(½–1t)2T.Worcestershiresauce 1or2dashesgarlicpowderSteviaorrawhoney(sweetentotaste) 2t.saltTheentirerecipemakesabout220caloriesdependingonproductsused,butmakesalotofservings.

SpinachDressing1largehandfulfreshbasil 2t.parmesancheese4clovesofgarlic Peppertotaste¼t.nutmeg ½c.extra-virginoliveoil1T.mustard ½c.redwinevinegar1wholepackageofbabyspinach,washedwell Pureeallingredientsinblender;makesurebasilleavesaregroundwell.Storeinfridge;itwillthickenasitsetsforadayortwo.

SundriedTomatoTopping1c.sundriedtomatoespackedinoil ½c.garlicstuffedgreenolives1c.jarredartichokehearts;drainedMixinfoodprocessor;pulseuntildiced(notmush).

TomatoVinaigretteRecipe2T.tomatopaste ½c.extra-virginoliveoil¼c.balsamicvinegar 2T.freshparsley,finelychopped½c.lemonjuice,freshlysqueezedCombineallingredientsintight-fittingcoveredjar;shakewell.Makes1cup.


28

Snacks

ArtichokeDip

1(14oz)canartichokes;drained,rinsed,coarselychopped1T.dicedredpepper 2-3roastedgarliccloves1T.mayo(madewitholiveoil) 1/8t.cayenne1T.lemonjuice ¼t.dillPeppertotaste Combineallingredientsinsmallbowl;mixwell.Coverandchillinfridgeuntilneeded.Mayalsoadd2tablespoonsParmesancheese.

BakedDateswithGoatCheeseDates Bacon(optional)GoatcheeseDe-pitthedatesbutcuttingaslitdown1side.Stuffthedateswithyourfavoritegoatcheese(chivegoatcheeseworksreallywell).Atthispointyoucanplaceintheovenat350.Optional:Youcanwrapeachdatein½pieceofbacontowherethetwoendsoverlaponthesidethattouchesthepan.Cookuntildesireddonenessofthebacon;usually5-6minutesat350.

CajunTrailMix½c.wholerawalmonds ¼c.unsaltedshelledsunflowerseeds½c.walnuthalves 2pinchescayennepepper¼c.unsaltedshelledpumpkinseeds ¼t.chilipowder¼t.garlicpowder 2T.extra-virginoliveoil¼t.groundcumin ½c.pecanhalvesInlargebowlcombineallingredientsandtosswelltocoat.Spreadnutsinsinglelayeronbakingsheet;bakeat350,shakingeveryfewminutesuntiltoastedandfragrant(approx.15minutes).Letcoolandstoreinairtightcontainer.


29

CurryCashews

2T.extra-virginoliveoil 2c.roastedsaltedcashews ¼t.cayenne 4t.currypowderPreheatovento350.Putoilinsmallskillet;addcurryandcayenne;cook30secondsstirringconstantly.Tosscashewswithcurrymixture.Spreadnutsonbakingsheetinsinglelayer;bakeuntilnutsarehotandshiny(approx.10minutes).Coolatroomtemperature.

GrilledEggplantDip3eggplants ¼c.parsley,minced1headgarlic Extra-virginoliveoilPepperWashanddryeggplant,peelgarlic;setbothaside.Makemultiple½”slitsineggplant;studwithgarlic,pushingtowardcenterofeggplantsogarlicisnotstickingout.Coateggplantwitholiveoil;placeincenterofgrill;cookuntilsoftandcollapsed(approx.30minutes),turningoccasionally.Whentheyareverysoftcutinhalf;scrapefleshandgarlicfromskin.Mashwithfork;mixinenougholiveoiltomakecreamy.Seasonwithpepperandparsley.

Guacamole4-5avocados ¼c.choppedcilantro½purpleonion 3plumtomatoes 1wholelimejuice Jalapeño(optional)SaltandpeppertotasteAllowtheavocadostoripenbeforeuse.Theyshouldbesoftenoughtoeasymushwithafork.Combineavocadosandchoppedplumtomatoesintoabowl.Addtheremainingingredientsandstirthoroughly.Saltandpeppertotaste.Youcanaddmincedjalapeñoforspice.

HardBoiledEggsandSwissChard3T.flaxoil 2T.sesameseeds½c.freshbasil,chopped 1T.flaxseed1t.tamari Pinchofcinnamon2eggs 1bunchSwisschard;washed&choppedFlaxdressing:Mixflaxoil,sesameseeds,basil,flaxseeds,tamari,andcinnamoninblender.Eggs:Placeeggsinsmallsaucepan;coverwithcoldwater.Boileggsandsimmerfor5minutes.Cooleggsincoldwater,peelandslicein¼”rounds.Boilchardinwater;simmerfor5minutes.Drainchardandsplitbetween2plates.Arrangeslicedeggsontopofchard;drizzlewithdressing.

Salsa(orMangoSalsa)5plumtomatoesavocados ¼c.choppedcilantro½purpleonion Jalapeño(optional) 1wholelimejuice ½mango(optional)SaltandpeppertotasteChopplumtomatoesintosmallchunks.Addallingredientsinabowelandmix.Youcanaddchoppedmangostoaddsomeadditionallevelsofflavorandjalapeñoforspice.


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Salsasaregreattoaddtogrilledleanmeatstoaddadimensionofflavor.

SummerSquashSalsa2T.extra-virginoliveoil 1c.cantaloupe;dicedsmall 1c.yellowsquash;dicedsmall ½c.yellowbellpepper;dicedsmall¼c.redbellpepper;dicedsmall 1/8t.groundblackpepper1c.zucchini;dicedsmall DrizzleofhoneyHeatoilinlargeskilletonhigh;addallingredientsexceptcantaloupe;cookfor2minutesuntiltender.Removefromheat,drainandspreadoutonplate.Refrigeratequicklywithoutacovertostopthecooking.Whencooled,mixincantaloupe;coverandrefrigerateforatleast1hour.


31

Soups

BasicVegetableSoup1lb.cauliflower 1½lb.broccoli2Textra-virginoliveoil 2garliccloves;minced10c.chickenstock 1T.Dijonmustard1t.driedtarragonleaves GroundblackpepperTrimbroccoliandcauliflower;chopcoarsely.Inlargepot,heatoilonmedheat;addgarlicandsizzle;addbroccoli,cauliflower,andchickenstock;bringtoaboil.Cookatlivelysimmeruntilveggiesaretender(approx.20minutes).Pureeinbatchesinfoodprocessororblenderwithmustardandtarragon.Thinwithstockorwater.

BisonChili(Someoftheseingredientsareonthenon-approvedlistsomakesurethisrecipeisusedasatreator

removethebaconforregularconsumption)2-3slicesuncookedbacon;chopped 1(14.5oz)canchoppedtomatowithliquid1onion;chopped 1t.driedoregano4clovesgarlic;chopped 1t.paprika2lbs.groundmeat 1½c.beefbroth2T.chilipowder 1T.cocoapowder 1T.applecidervinegar 2peeledcarrots(optional)Cookbaconuntilslightlybrown;addchoppedonionuntilsemi-translucent.Addgarlic;continuetostir.Cookafewminuteslongeruntilfragrant.Addgroundmeat;cookonlowuntilbrown.Addspices,broth,tomatoesandcarrots;stirwell.Coverandsimmeroverlowfor1hour.Addvinegarandcocoapowder;stirwell;simmeruncoveredfor20minutes.Seasonwithsaltandpepper.

ChunkyChicken&VegetableSoup1T.extra-virginoliveoil ¼c.onion,chopped1T.butter 16or24ozchickenbroth2bonelesschickenbreasts;cubed(10-12oz) 1t.chickenbouillongranules


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½c.celery,chopped 2T.freshparsley,chopped3smallcarrots;sliced ¼t.pepper2chayotesquash;peeled,seeded,cubed 4mediumfreshmushrooms;slicedHeatoilandbutterin4-6quartsouppotovermedheat.Addchicken;cookandstir4-5minutesoruntilnolongerpink.Addallveggies;cookandstir7minutes.Addbroth,bouillon,water,parsley,pepper;simmeruncovered10minutesoruntilvegetablesaretender.

CountryFrenchSoup4leeks;wellwashed&chopped 2T.extra-virginoliveoil3celerystalks;chopped 3carrots;slicedinrounds1½c.freshgreenbeans;cutinthirds 1c.cannednavybeans;rinsed4c.canned/boxedchickenbroth ¼t.pepper1/8c.gratedParmesanFrenchPesto:1c.basil ¼c.extra-virginoliveoil2garlicclovesMixpestoingredientsinfoodprocessor;setaside.Sauteeleeksinoilwith3teaspoonsofbroth;whensoft,addcelery,carrots,and½cupofchickenbroth;simmerfor5minutes.Addremainingbroth,returntosimmer;addgreenbeans,simmerfor3minutes.Addnavybeans;simmerfor5moreminutes.Addpeppertotaste.Serveimmediately;eachbowltoppedwith1tablespoonpestosauceand1teaspoonparmesan.

Cream-lessSpinachSoup2T.extra-virginoliveoil 1t.garlic;chopped1c.onion,diced ¼carrot;diced1c.celery,diced 1c.leek,diced6c.water 2bayleavesSprigofthyme 2lbs.spinach;choppedHeatoilinmediumstockpotandsautégarlicfor2minutes.Addonion,celery,leeks,andcarrotstopot;sautéuntilonionstranslucent.Addwater,bayleaves,andthyme;bringtoboil.Simmerfor1hour;allowtosetfor1hourtocool.Removebayleavesandthyme.Pureeveggiesandbrothinblender.Pourpureebackintostockpot;addspinach.Turntemptomedium;cookuntilthespinachwilts.

Curried“Cream”ofChickenSoup½smallonion,choppedcoarsely ½boxchickenbroth1ribcelery,sliced Peppertotaste2T.extra-virginoliveoil 2chickenbreasts1–1½T.currypowder 1smallspaghettisquash;halved&seededSauteeonionsandceleryinoiluntiltranslucent.Addcurrypowderandpepper;warmspices.Addchickenbroth&breasts.Insteamerabovesouppotplacesquash,cutsidedown,orifpotislargeenoughaddittobroth;cookuntilsquashistender.Removesquash;scrapeoutmeattoaddbacktopot.Removechickenbreast;pureerest.Oncesmooth,cutupchickenbreasts;additallbacktopotandheat.


33

GingeryChickenSoup2-3c.chicken,cutintopieces 3”pieceofginger;peeled&chopped5garliccloves;smashed,peeled 4celerystalks1bunchItalianparsley;chopped 1redonion9wholecloves 1bunchchard,washedWashchickenandpatdry;placeinlargesouppot,coverwith2quartswater.Bringtoaboil;reducetosimmer.Addginger,garlic,celery,andparsley.Cutendsoffonion,cutinhalfandstickclovesineachhalf;addtopot.Simmerfor2-3hours.Bringtoaboiladdingchard;reducetosimmerfor10minutes;serve.

HeartyChickenSoup2packageofchickenthigh(bonein) 5stalksofcelery1largeyelloworwhiteonion 1parsnip½bulbofgarlic 1turnip5largecarrots ¼cfreshchoppedcilantro¼c.freshchoppedparsley Chickenand/orbeefstock1/8tsp.turmeric 1/8tsp.cuminSaltandpeppertotaste 4Greenonionstalks,choppedDe-skinthechickenthighsbutleavethebonein.Chopallveggiesandcombineintoalargepotonthestove(lowheat).Addchickenthighsandchickenorbeefstock;enoughtojustsubmergealltheingredients.Coverandleaveonlowheatforatleast3hoursoruntilthechickeniseasilyshred-able.Removethebonesandputtheshreddedchickenbackintothepotforanotherhour.

HungarianGoulashSoup2T.butter 1smallonion;chopped2garliccloves;minced 1lb.buffalo;cutinto1”cubes1T.paprika 1(14.5oz)candicedtomatoes3beefbouilloncubes Drizzleofhoney½t.marjoram ¼t.pepper1canbeefbroth 6c.water1smallzucchini;diced 1mediumgreenpepper;choppedInlargesouppot,heatbutter;brownmeatinhotbutterwithonionandgarlic.Addpaprika;stirtocoatmeat.Addeverythingelseexceptzucchiniandgreenpeppers.Bringtoaboil;simmercovered1houroruntilmeatistender.Addvegetables;cookanother20minutes.

LentilSoup2c.driedlentils 1onion;chopped1”pieceoffreshginger,peeledandchopped 4garliccloves;chopped3T.extra-virginoliveoil 1qt.chickenstock1qt.water ½c.freshparsley1largebunchchard;washed&chopped ¼c.lemonjuice¼t.blackpepper ¼tcinnamonRinselentilswellinlargecolander.Sauteeonion,gingerandgarlicinoliveoil.Addlentils,stock,andwater;coverandboilthenreducetosimmerfor2hours.Addparsleyandchard;simmerfor20-30minuteslonger.Coolhalfthesoup;blendinfoodprocessor.Returntopot;addlemonjuice,cinnamon,andpepper.


34

SoupauPistou

Soup:2T.extra-virginoliveoil 3leeks;white&palegreenpartsonly3mediumgarliccloves;minced 48ozlow-fatchickenbroth1canlentilbeans;drainedandrinsed 1candicedtomatoes2mediumzucchini;quartered 1mediumyellowsquash;quartered1driedbayleaf ½t.driedthyme½lb.greenbeans;1”piecesPistou:3mediumgarliccloves,halved 3c.freshbasil5T.extra-virginoliveoil ½c.gratedParmesancheeseWarmoilinlargestockpotorDutchovenonmed-highheat.Addleeks;cookfor3minutesuntilsoftened.Addgarlic;cookfor30seconds.Stirinbroth,lentilbeans,tomatoes,zucchini,squash,bayleaf,andthyme.Bringtoaboil;reduceheatandsimmerfor20minutesuncovered.Addgreenbeanstopot;simmer6-8minutesuntiltender.Meanwhile,inblender/foodprocessor,mixgarlicuntilfinelychopped.Addbasiltoblenderuntilfine;scrapedownsides.Withmachinerunning,addoilandcheese.Ladlesoupintoservingbowlswith1tablespoonpistouineach.

TemptingTomatoSoup1smallonion;chopped ¼c.slicedmushrooms3ozboileddicedham ¼t.extra-virginoliveoil1garlicclove;minced 1/8t.sweetpaprikaDashofAllspice 1(14.5oz)canfat-freechickenbroth3wholetomatoes;peeledAddonion,mushrooms,ham,oil,garlic,paprikaandallspicetolargepot.Cookfor1minute.Addchickenbrothandtomatoes;coverandsimmerfor15minutes.Pureesoupinblenderandserve.

WarmandHeartyWinterSoup8-10ripetomatoes;cored,halved,seeded 1½t.extra-virginoliveoil2redonions;chopped 1garlicclove;minced3c.chickenstock 3T.basil;choppedPreheatbroilerandsprayabakingsheetwithnonstickcookingspray.Placetomatoesonsheetcutsidedown;broiluntilskinsareblistered,10minutes.Setasidetocool,slipskinsoff,choptomatoescoarsely.Inmediumsaucepanheatoilovermedium-lowheat.Addonions;sautéfor5minutes.Addgarlic;sautéuntilonionsaresoft,5minutes.Stirintomatoesfor1minute.Transfermixtofoodprocessor/blender;blenduntilsmooth;returntosaucepan.Stirinchickenstock;bringtoaboil.Reduceheattolow,simmerfor5minutes.Removefromheat;addbasil.Coverandrefrigerateuntilchilled,atleast1hour.


35

Salads

JerkTurkeySalad

3½oz.turkeybreast 1T.Caribbeanjerkseasoning½slicedcucumber 2slicesofgreenonion2oz.choppedfreshpineapple(NOTcanned) ¼c.limejuice(freshsqueezed)2oz.strawberriesorraspberries Salt&cumintotasteGrillturkeybreastwithjerkseasoninguntilnolongerpinkandjuicesrunclear;removefromgrillandcool.Cutturkeyintobite-sizepieces.Tosstogethergreens,turkey,cucumber,pineapple,strawberriesandgreenonion.Combinelimejuice;addsaltandcumintotaste.

KaleSalad2-4bushelsofkale 1TBLBraggsAminos¼c.freshsqueezedlemon 1TBLBraggsNutritionalYeastSeasoning1tsp.granulatedgarlic Saltandpeppertotaste1tsp.granulatedonion ExtraVirginOliveOilThoroughlycleanthekale.Riporchopintolarge“salad”likepieces.Addallotheringredientswiththekaleintoalargebowlandtossthoroughlyuntilthekaleturnsadarkgreenfrombeingcoatingwiththeoilandlemon.Note:Youcanaddotherveggiestothissalad.Someofourpatientshavealsoaddedmangosasasweetandsaltytreat!Adjusttheingredientsasyouseefit.Sincebushelsofkalearehighlyvariableitisdifficulttoestimatewhatyoumayhaveaccessto.


36

MarinatedSalmonw/FennelSalad

1lb.center-cutsalmonfillets;skinned&boneless,sushiquality2largeceleryribs;slicedpaper-thinonthediagonalMarinade:¼c.lemonjuice ¼c.extra-virginoliveoilPepperGarnish:1fennelbulb;verythinlysliced 1½T.choppedfennelfrondsMarinade:Putlemonjuiceinsmallbowl;whiskwitholiveoil;seasonwithsaltandpepper.Setaside.Salmon:Withaverysharpknife,trimgrayfatofftheskinsideofsalmon;sliceasthinlyaspossible.Arrangesalmoninoileddishlargeenoughtoholdslicesinasinglelayer.Scatterceleryoverfish;spoononmarinade.Coverandrefrigerateuntilsalmonisalittlemorethanhalf“cooked”–changesincolorfromrosyorangetopalepink(approx.3hours).Toserve,dividesalmonandceleryamong6plates,reservingmarinade.Putslicedfennelandfrondsinbowl;drizzleenoughmarinadetolightlycoat.Tosswell;seasonwithpeppertotaste.Dividefennelamongplates;spoonextramarinadeoversalmondish.

Papaya&AvocadoSalad2avocados;semi-ripe 2T.extra-virginoliveoil2papayas;nottoosoft 2scallions;whitepartonly,cutthin3limes 1T.freshmintleaves;slicedthin1smallredonion;minced Pepper1t.ginger,mincedPeelandpitavocadoes,sliceinto10wedges.Peelandseedpapaya;sliceinto12wedges.Juicelimesintobowl;addgingerandredoniontobloomfor5minutes.Addremainingingredients;gentlytoss.Seasonwithsalt&pepper.Serveimmediately.

RomaineSaladSalad:3c.babyromainelettuce 1celerystalk;chopped½yellowbellpepper;cutintostrips 1smallheadofradishes½c.pecansCitrusVinaigrette½c.extra-virginoliveoil 2T.lemonjuice1T.limejuice ¼c.freshmint,choppedDrizzleofhoney

Spinach&PecanSalad2lbs.freshspinach ¼lb.pecans;salted&chopped4scallions;thinlysliced ¼c.extra-virginoliveoil¼c.lemonjuice Washanddryspinach;putinsaladbowl.Squeezeleavesgentlywithhandsuntilabitlimp;addscallions,oliveoilandtoss.Pourinlemonjuice;tossagain.Topwithpecansandserve.


37

WarmTarragonChickenSalad

Chickenbreast,cutintostrips ½t.driedtarragonor1T.freshtarragon¼c.tarragonvinegar 1t.Dijonmustard2T.shallots,chopped 2T.parsley,minced¼c.water 4t.extra-virginoliveoil1redbellpepper;cutintostrips Lettuceofyourchoice,tornintopiecesPeppertotasteBoilchickeninwaterwithtarragonfor10minutes.Whisktogethertarragonvinegar,Dijonmustard,shallots,parsley,tarragon,pepper,water,andoliveoil.Stirdressingwellbeforeaddingchicken;marinatefor30minuteskeepingitwarm.Tomakeasaladjustaddlettuce,redbellpepperstripsandchicken;drizzledressing.


38

SideDishes

Bacon,ChiveSweetPotatoBiscuit

1lgsweetpotato(2cupsmashed) 6-8stripsofbacon-diced3T.coconutflour Leftoverfatfrombacon3eggs-whisked ½t.garlicpowder3-4T.chives-diced 1t.bakingpowderSalt&peppertotasteCooksweetpotatountilsoft–mashwithafork.Cookyourbaconuntilcrispyanddice.Addyoureggsandmisswellwithyoursweetpotatothenaddyourbaconfat-mixwell.Addyourdryingredients–mixwell.Adddiced,cookedbaconandchives.MixwellLineabakingsheetwithparchment.Usealargespoontodropyourbiscuiton.Bakeat375for22-27minutes.

BalsamicGrilledVeggies

Yourfavoritevegetablescutinchunks(ex:bellpepper,zucchini,mushrooms,onions,eggplant,etc.)½c.balsamicvinegar 3greenonionsExtra-virginoliveoil GroundblackpepperPreheatgrilltohigh.Placeveggiesinroastingpanwithmushroomcapsandgreenonions.Seasongenerouslywithpepper;tosswitholiveoilandbalsamicvinegar.Placeveggiescutsidedownonhotgrill;cookforacoupleminutesoneachsideuntiltenderandmarkedbygrill.Removeandtosswithadditionalbalsamicvinegar;seasontotaste.


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CauliflowerMashed“Potatoes”2-4c.cauliflower Peppertotaste2T.extra-virginoliveoil 1bunchgreenonionsCutcauliflowerinchunks;steamuntilsoft.Inmixingbowl,addsteamedcauliflower,oil,pepper,greenonions;mixtodesiredconsistency.Mayaddsmallamountofbluecheeseforextraflavororcanroastcauliflowerinsteadofsteaming.

Coleslaw

¼headofcabbage(approx.1½c) ½c.onion½c.broccoliflorets ½c.daikon(icicle)radish2T.cilantro 2-3T.mayowitholiveoil2T.vinegar Drizzleofhoney(optional)PeppertotasteShredveggiesinfoodprocessor;blendinvinegar,mayo,honey,andpepper.Addmoremayoforajuicierconsistency.

GreenBeansw/Shallots&Hazelnuts1lb.greenbeans;trimmed 3T.extra-virginoliveoil4shallots;thinlysliced ¼c.hazelnuts;toasted&chopped1T.finelychoppedlemonzest 2T.choppedfreshparsleyPepperPreheatovento425.Tossbeansinlargebakingdishwithoil,shallots,andpepper.Roastuntiljustcookedthroughandgoldenbrown(approx.15-18minutes).Combinehazelnuts,zestandparsleyinsmallbowl.Transfergreenbeanmixtoplatterandsprinklewithhazelnutmixture.

GrilledCauliflower½lb.cauliflower,leavesremoved 2T.extra-virginoliveoilPepperPreheatovento450.Cutcauliflowerthroughcoreinto6-8wedges;laywedgesonbakingsheet.Lightlybrushbothsidesofwedgeswithoilandseasonwithpepper.Roastuntilsidesthattouchthepanandedgesaregoldenbrown(approx.20minutes).

Mashed“potatoes”–Celerytype1largeceleryroot 2T.extra-virginoliveoiloravocadooilDashofchickenstalkfortextureRemovetoughouterskinofcelerystalk;cutinto1”chunksandsteam.Whentender,transfertofoodprocessor;addoilandchickenstalk;blend.

OvenBakedSweetPotatoesSweetPotatoes Extra-virginoliveoilSeasoningPreheatovento375.Clean&drysweetpotatoes;pierceusingafork.Placeonbakingsheet;bakefor45minutesoruntilinsideissoft.Removeandslicelengthwise.Drizzlewitholiveoilanddesiredseasoning.


40

PaleoBread

4eggs ½t.bakingsoda¼c.coconutflour 1t.garlic2t.onionpowder 1t.oreganoLinebakingsheetwithparchmentpaper;spreadmixtureonpaper.Bakefor15minutes;flip;bakefor10more.Youcanuseanyspicesyouwanttomakethebreadtastehowyoulike.

SteamedCabbageCabbage(allowedamount) ½t.spicymustardJuiceofhalflemon SaltandpeppertotastePlacecabbageinsteamer;coverandsteam5-10minutes,untilslightlytender.Insmallbowl,combinespicymustardandlemonjuice.Placecabbageinbowl;addlemon/mustardmixandtoss.Sprinklewithsaltandpepper.

SweetPotatoHash1largesweetpotato 2T.fat(ex:coconutoil/grass-fedbutter)Bigpinchofsalt DriedherbsofchoiceSeveralturnsofpepper FewshakesofgarlicpowderPutsweetpotatoinfoodprocessortoshred;mixallingredients;fry.

ToastedAlmondBroccoli4T.slicedalmonds Squeezeoflemonjuice½lb.broccoliflorets(4cups) Pepper2t.extra-virginoliveoilHeatnonstickskilletonmediumheat;addalmonds.Sautéfor1minuteoruntilalmondsaregoldenbrown;removeandsetaside.Steambroccoli(canmicrowaveonhighfor4minutesin1”water);removeanyleftoverwater.Tosswithoil,lemon,saltandpepper.Sprinklewithalmondsontop.


41

Breakfast

BananaMuffins(Someoftheseingredientsareonthenon-approvedlistsomakesurethisrecipeisusedasatreat)

3eggs 1½scoopsofproteinpowder¼c.coconutoil ½C.raisins2mediumbananas;ripe ½t.bakingsoda6dates;pitted ¼t.seasalt1squeezeofStevia ¼c.coconutflourMixeggs,oil,bananas,datesandSteviainblender;addcoconutflour,saltandbakingsodauntilsmooth.Foldin½teaspoonvanilla,raisinsandproteinpowder.Bakeat350for25minutesincupcakepan.

MeatCrustQuiche

1lb.breakfastporksausage 1garlicclove;minced1smallsweetpotato;diced 1t.garlicpowder½yellowonion;diced ½t.groundpaprika2c.spinach 4eggs;whiskedSaltandpeppertotaste 2T.extra-virginoliveoilorcoconutoilMakemeatintocrust;pressintoapiepanuptorimofplate.Bakefor18-20minutesuntilcompletelycooked.Whilecrustisbaking;placeoilinpan;addgarlic,onionsandsweetpotato.Onceonionsbecometranslucentsprinklesaltandpepper.Oncepotatoesaretender,tossinspinachandcover.After1-2minutesremovemixture;placeinbowl;addeggs,garlicpowder,paprikaandmoresalt;mixwell.Removemeatoilfromtopof“meatcrust;”poureggmixtureandbake23-25minutesat375.


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ProteinCrepes1largeegg 1-2T.coconutmilkorrawmilk1eggwhite 1scoopproteinpowder1T.nutbutter Beateggsuntilnowhitesareshowing.Mixproteinpowderandmilkuntildissolved.Addpeanutbuttertoproteinpowder;mixwell.Addeggwhitestomixture.Pourinhotfryingpanwithbutterorsprayoil;fliponce.

Sausage&CheeseBreakfastCups4ozturkeyorchickensausage ½greenbellpepper;chopped¼onion;chopped 5largeeggs12ozslicedmushrooms ½c.shreddedreduced-fatcheddarcheesePreheatovento350.Coat6-cupnonstickmuffinpanwithcookingsprayorlinewithpaperbakingcups.Inmediumnonstickskilletovermed-highheatcooksausage,pepperandonionfor5minutesoruntilsausageisnolongerpink.Allowtocoolinbowl;addeggsandmushrooms.Evenlydividemixtureintopreparedmuffinpan;sprinklewithcheese.Bakefor20minutesoruntileggisset.

SmokedSalmonOpenFacedOmelet2ozthinlyslicedsmokednovasalmon;cutinto1”thickstrips6largeeggs 2T.water¼t.pepper 2t.extra-virginoliveoil2T.finelydicedredonion 2t.drainedsmallcapers4lemonslices SnippetsoffreshdillforgarnishPreheatbroilerwithovenrackinhighestposition.Puteggs,water,andpepperinbowl;whiskuntilfrothy.Putoilinskilletonmed-highheat;pourineggmixture;letsituntilbottomstartstocook.Usingarubberspatula,slowlypushcookedeggfrom1sideofskillettotheother,allowingtheraweggtoreachthebottom;cookuntilfluffy.Whencookedonthebottomandtopisstillrunny,placeskilletjustunderbroilerwithovendooropenandhandlestickingout.Broiluntilomeletrisesandbrownslightly(approx.1min).Scattersmokedsalmonoveromelet;sprinklewithonionsandcapers.Broilagaintowarmtopping(approx.30seconds).Cutomeletinto4triangles;garnishwithlemonanddill.

TurkeyBreakfastSausage1lb.groundturkey 1smallonion;peeled&finelychopped1egg;lightlybeaten 2T.extra-virginoliveoil½t.driedbasil ½t.thyme½t.sage ¼t.cumin¼t.marjoram ¼t.pepper¼t.nutmeg ¼t.oregano¼t.cayenne ¼t.gingerMixallingredientsthenightbefore.Tostoreinfreezer:formintopatties;putinairtightcontainerusingparchmentpapertoseparatepatties.


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Dinners

AlmondCrustedFish

1lb.filletsofanyfish(ex:sole,orange,roughy)1c.blanchedalmondsorsliveredalmonds;choppedcoarsely1T.driedparsley 1egg2T.water 1/3c.extra-virginoliveoiloravocadooil2T.butter LemonjuiceforservingPlacechoppedalmondsandseasoningsinshallowbowl.Inanothershallowbowlcombineeggandwater;lightlybeat.Heatcookingpanwithoilandbuttertomedheat;dipfilletsintoeggmixturefirstthenalmondmixture,coatingwell.Coatonly2-3filletsatatime;themixturegetsstickyifyoudotoomanyatonce.Placeinheatedpan;cookabout1½minutesperside,carefulnottoovercook.Servehotwithfreshlysqueezedlemonjuice.

ArtichokeLemonPestoChickenPasta1lb.boneless,skinlesschickenbreast ½c.freshparsley1lb.spaghettisquash ½c.freshbasil12-15artichokeheartscutinhalf 4-5T.vegetablebroth4-5T.extra-virginoliveoil 3-5cupsspinach2garliccloves Saltandpepper Placesquashcutsidedown30-35minutes.Whilebakinginlargepanaddsplashoffat&1mincedgarlicclove.Oncefragrantaddartichokehearts.Sprinklewithsaltandpepper,letcookuntilbrownandtender.Oncebrownaddtofoodprocessorwitholiveoil,vegetablebrothandsecondgarlicclove;puree.Addbasil,parsley,lemon,saltandpepper;puree.Addchickentosamepanfromartichokehearts;cookuntilbrownonallsides;saltandpeppertotaste.Oncecookedadd¼cuppestoalongwithspinach.Cookuntilwilted,addsquash;mixpestotogether.


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BakedChickenThighs4free-rangeorganicskin-offchickthighs 3garliccloves;minced1shallot;minced SaltandpeppertotasteRinsechickenthighsundercoldwater,putinbroilerpan,patwithpapertowel.Gentlyseparateskinfromthighwithoutremovingit.Placeshallotsandgarlicontopofchicken.Sprinklewithsaltandpepper.Bakeat425for40minutes.

BakedHalibutorTilapiaw/GreenBeans2(3oz)halibutORtilapiafillets ½lb.freshgreenbeans1garlicclove;chopped 2T.freshItalianparsley;chopped1T.lemonjuice 1T.avocadooil3T.sliveredalmondsORpinenutsSauce:2T.caper ½T.extra-virginoliveoil¼c.lemonjuice 3T.freshparsley2T.freshbasil 1T.oliveoilmayoMixallsauceingredientsinblender.Preheatovento400.Placefishinglassdish;poursauceoverfish.Coverwithaluminumfoil;bakefor10minutesoruntilfishisopaquethroughout.Fillpotwithwater.

BalsamicBraisedShortRibs2T.Savoryspiceblend ½c.balsamicvinegar2-3lbs.bone-inshortribs 15ozcanplaintomatosauce1T.coconutoil 6garliccloves;smashed4wholedrieddates,pittedRubsavoryspiceblendintoribs.Meltcoconutoilinlargeskillet,medheat;searribsoneachsideuntilslightlybrown.Placeribs,tomatosauce,balsamicvinegar,datesandgarlicincrockpot;coverandcookonlow4-6hoursoruntilmeatistenderenoughtofallapartwithafork.

BBQCrockPotChicken1wholeskinlesschicken(4lbs) 1t.driedthyme1whiteonionsliced ½t.pepper1t.paprika ½t.garlicpowder1t.seasalt 1t.cayenne1t.onionpowder 1t.whitepepperLinecrockpotwithslicedonions;placechickenononion.Combinedriedingredientsinbowlandruboverchicken.Keeponlow6hours.


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ChickenBreastsStuffedw/SpinachandGoatCheese4t.extra-virginoliveoil;dividedinhalf 2garliccloves;minced½lb.bunchspinach;toughstemsremoved 4(6oz)chickenbreasts;boneless,skinless4ozlow-fatgoatcheese WoodentoothpicksPreheatovento400.Heat2teaspoonsofoilinlargeovenproofskilletonmedheat.Addgarlicandcook;stirringconstantlyuntilfragrant.Addspinach;cookuntilwiltedandliquidisevaporated(approx.2minutes);transfertoplate.Dryoffskillet.Atthickestendofchickenbreast,carefullyinsertasharpknifeintocenterandcutapocketasevenlyaspossible,leavinga1”borderonthreesides.Repeatwithremainingchicken.Openeachpocket,fillevenlywithgoatcheeseandspinach;sealwith2toothpicks.Heatremainingoilinsameskilletovermed-highheat.Addchickenandcook,turningonce,untilwellbrownedonbothsides(approx.3minutes).Transferskillettooven;bakeuntiljuicesrunclear,about8minutes.

ChickenFajitas

1t.salt 6ozbonelesschickenbreast;cutinto½inchstrips½t.groundcumin 1greenbellpepper;cored,seeded,cutinthinstrips½t.onionpowder 1mediumonion;thinlysliced¼c.water 2T.freshlimejuiceCombinechilipowderwithsalt,cumin,onionpowder,garlicpowderandwaterinZiplocbag;addchicken,bellpepperandonion;sealandkneadgentlytocoat.Refrigeratefor15minutes.Heatlargenonstickskillet.Emptybagcontentsintoskillet;cookovermediumheat,stirringoccasionally,untilvegetablesarecrisp-tenderandchickeniscookedthrough(about6minutes).Removefromheat&serve.

ChickenStir-FrySlicechickenpriortocooking.Slicepreferredvegetables;bellpeppers,onions,greenbeans,cabbage,celery,etc.Stir-fryinsoysauce.

Chipotle-RubbedSteakWraps1T.chipotlechilies;chopped 1(1¼lb)flanksteak2largeromainelettuceleaves;shredded 2mediumplumtomatoes;chopped2t.limejuice 4LaTortillaFactorytortillasRubchiliesonbothsidesofsteak;placeinZiplocbagatroomtempfor1hour.Heatbroilerandbroilerpanfor10minutes.Placesteakonbroilerpan;cookfor4-5minutespersideformedium-rare.Removefrombroiler,transfertocuttingboardandletcoolfor5minutes.Cutintothinslices.Inmediumbowlcombinelettuce,tomatoesandlimejuice.Heatwrapsinovenormicrowave;dividelettucemixtureevenly;addsteak;rollupandserve.


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CrockPotBeefBrisket2-3lbs.beefbrisket 1c.crushedpineapple1mediumonion;diced 2T.extra-virginoliveoil¾c.tomatosauce 2T.chilipowder6garliccloves;minced 2T.Dijonmustard2T.applecidervinegar 1t.seasaltMixallingredientstogether(exceptbrisketandonion).Scoreflatsideofbrisketwithasharpknife;placeinslowcooker,coverwithhalfofthesauce;turnoverandcoverwithremainingsauce.Pouronionontop.Coverandcookonlowfor8hours.

CrockpotMediterraneanBeef1½lbs.bonelessbeefribs 1T.Italianseasoning1garlicclove 1/3c.sundriedtomatoes½c.beefbroth ½c.slicedripeolives½c.frozenpearlonionsBrownmeatinskillet;sprinklewithItalianseasoningandgarlic.Removefromskilletandplaceincrockpot;topwithtomatoesandolives.Addbrothandonions;cookonlowfor5-6hours.

CrockpotPulledPork

4lb.bone-inporkbutt 2t.cayennepepper4T.paprika 1T.whitepepper2T.seasalt 1T.driedoregano2T.chilipowder 1T.blackpepper2T.cuminMixalldriedingredients.Massagespiceruballovermeat;wrapinplasticwrap;refrigerateforupto3days.Placeincrockpotwith¼cupwater;cook8-10hoursuntiltender.Oncedonediscardliquid;tearmeatapart;cookonlowfor1hourwithBBQsauce.

CurriedFishFillets1t.freshcurrypowder 1T.mustard1littlesqueezeoflemonorlimejuice Peppertotaste2(3oz)fishfilletsPlacefishinpanandcookoneside;fliporapplypastetocookedside.Orapplypastetotopsideoffishandbake.

Veggie-TurkeyLasagna2largezucchini;peeled&cutthinlengthwise 1smallcantomatosauce8oz.ricottacheese 1egg,beaten6oz.shreddedmozzarella 1lb.turkeysausage;cooked&drainedGarlicsaltandItalianseasoningtotastePreheatovento350.Blendricottawithegg.Coverbottomofa9x9glasspanwith1/3ofthetomatosauce.Placeseveralslicesofzucchinioversauce.Spreadhalfofthericottamixtureoverzucchini.Layerwithhalfofthemeat,seasoning,mozzarella,and1/3moresauce.Putmorezucchiniontop;layeragainwithremainingingredients,finallayerbeingmozzarella.Bakefor45minutes.


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Herb&GingerChickenBreasts

2T.extra-virginoliveoil 2boneless,skinlesschickenbreasthalves1T.limejuice 3T.chickenbroth(low-sodium)2t.ginger;finelygrated ¼c.packedfreshbasilleaves;torn2T.packedfreshmintleaves;torn PepperHeatoilinmediumskilletovermed-highheatuntilsimmering.Seasonbothsidesofchickenbreastswithpepper;placeinpan.Cookuntilfirmtothetouch,turningonce(approx.5minutes).Transferchickentoplate.Addlimejuicetoskillet;scrapeupanyleftoverbrownbitsclingingtopan.Addchickenbrothandgingertopan;bringtoaboil.Takeskilletofftheheat;addbasilandmint;swirlpantocombine.Dividechickenon2plates;spoonherbsauceoverchicken.

Jambalaya2piecesofchickensausage 2chickenbreasts;cubed(or4chickenthighs)2garliccloves;chopped 1(14oz)canorganicdicedtomatoes,withliquid1yellowonion;diced 1cauliflowerhead;shreddedbyfoodprocessor1green/redbellpepper;diced ½t.driedthyme1(6oz)canorganictomatopaste 1t.driedoregano1t.paprika ½t.cayennepepper½t.driedparsley 1c.organicfree-rangechickenbroth2T.extra-virginoliveoil SaltandpeppertotasteShredcauliflower&diceveggies.Combinespices,tomatosauceandpaste;mixwellandletsit.Heatlargepotovermedheatwitholiveoil.Addgarlic;whenitbecomesfragrantaddonionsandbellpeppers.Letthesecookdown.Onceonionsbecometranslucent,addcauliflower,chickenbroth,chickenandsausage;mixwell.Coverandletcookfor5minutes.Addtomatomixtureandstirtogether.Coverandletcookforabout10minutesuntilmeatiscookedthrough.

Lemon&ArtichokeChicken4T.gheeorbutter 2lbs.bone-inchicken2shallotssliced Juicefrom2lemons2c.artichokehearts;drained Saltandpeppertotaste¼c.capers;drainedInoven-safeskilletovermedheatmelt2tablespoonsghee;addshallots;sautéuntilclear.Addartichokehearts,capersandlemonjuice;stir.Placeseasoned(saltandpepper)chickenpiecesinskillet;topeachpiecewithremainingghee.Placeskilletinoven;cookfor45minutesat375.Broillast5minutestomaketopcrunchy.


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MarinatedSalmonw/FennelSalad1lb.center-cutsalmonfillets;skinned&boneless,sushiquality2largeceleryribs;slicedpaper-thinonthediagonalMarinade:¼c.lemonjuice ¼c.extra-virginoliveoilPepperGarnish:1fennelbulb;verythinlysliced 1½T.choppedfennelfrondsMarinade:Putlemonjuiceinsmallbowl;whiskwitholiveoil;seasonwithsaltandpepper.Setaside.Salmon:Withaverysharpknife,trimgrayfatofftheskinsideofsalmon;sliceasthinlyaspossible.Arrangesalmoninoileddishlargeenoughtoholdslicesinasinglelayer.Scatterceleryoverfish;spoononmarinade.Coverandrefrigerateuntilsalmonisalittlemorethanhalf“cooked”–changesincolorfromrosyorangetopalepink(approx.3hours).Toserve,dividesalmonandceleryamong6plates,reservingmarinade.Putslicedfennelandfrondsinbowl;drizzleenoughmarinadetolightlycoat.Tosswell;seasonwithpeppertotaste.Dividefennelamongplates;spoonextramarinadeoversalmondish.

MoroccanChicken

2T.extra-virginoliveoil ¼t.cayenne1onion;finelydiced 4chickenthighs3garliccloves;diced 1(14.5oz)candicedtomatoinjuice1T.choppedginger ½c.choppedcilantro½t.turmeric 1lemonsliced½t.cinnamon ½t.cumin1½t.paprika Juicefrom1lemon½t.coriander 2c.greenbeans1½c.waterSautéonion,garlicandgingerinoiluntilsoftandbrown.Addspices;sauté1moreminute.Addchicken,tomato,water,cilantroandslicedlemon;simmerwithalidfor30minutes.Addgreenbeansandlemonjuice;simmeruntilgreenbeansaredone.

MustardLimeChicken1lb.skinless,bonelesschickenbreasts 1T.extra-virginoliveoil½c.freshlimejuice 1T.chilipowder½c.freshcilantro;chopped ½t.seasalt¼c.Dijonmustard ½t.pepperCombinelimejuice,cilantro,mustard,oliveoil,chili,saltandpepperintofoodprocessor;pulseuntilcombined.Pourmarinadeoverchicken;marinatefor1day.Cookonthegrill.


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PestoLasagnaFilling:¼c.gratedParmesan 2c.non-fatricotta1egg ½c.freshItalianparsley;chopped2bunchesspinach;wellwashed&steamed ½c.choppedwalnutsorpinenutsBasilpesto 3largezucchini3largesquash 2T.extra-virginoliveoilSauce:2c.freshbasilleaves ½c.extra-virginoliveoil¼c.walnutsorpinenuts 2T.gratedParmesan3garlicclovesSauce:Inblender/foodprocessor,blendgarlicuntilfine.Addnuts;blend.Addrestofsauceingredientsandwhipintopaste;setaside.Filling:Preheatovento400.Slicezucchiniandsquashlengthwise,tosswitholiveoilinbowl.Placezucchiniandsquashonbakingsheet;bakeforabout15minutes,removefromoven.Reduceoventempto350.Mixremainingfillingingredients.Placeonelayerofroastedveggiesinbottomof9x13glassbakingdish.Spreadthinlayerofsaucemixontop;apply1”layeroffillingontopofsauce.Addanotherlayerofveggies,layeroffillingandfinishwithanotherlayerofveggiesandremainingpesto.SprinklewithParmesan;bake,covered,forabout40minutes.

PineappleGlazedChickenSkewers

1c.freshpineapple;diced 1lemon;juiced¼c.extra-virginoliveoil 1T.ginger;minced3garliccloves;minced 1t.salt1t.cilantro;mincedCombinepineapple,oil,garlic,ginger,lemonjuice,saltandcilantro;pureemixtureinblender.Touseasglazeforgrillingchicken,usepineapplecombinationonpre-moistenedskewer.

PrimalPhillyCheeseSteakBowl1lb.skirtsteak 4oz.goodmeltingcheese(Colbysliced)2greenpeppers 2T.Worcestershiresauce2yellowonions 8oz.mushrooms 2T.butter 2T.hotsauceSaltandpepperPutovenonbroil;usemiddlerack.Inovenproofsaucepan,meltbutteronhigh;addhotsauceandWorcestershire.Brownthebeefwell.Addonions,pepper,mushroom;placelid;stiroccasionallyuntilsoft.Topwithcheeseslices;stickpanunderbroileruntilcheeseisbrownandbubbly.


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Ratatouille1largeeggplant;cutinto½”cubes 1zucchini;cutinto½”cubes1greenpepper 1smallonion;peeled&cutcoarsely2tomatoes;peeled,seeded&cubed 2-4mincedgarliccloves;totaste1tdriedthyme Extra-virginoliveoilforsautéingPeppertotastePrepareeggplantbysaltingwell;putincolander.Letstandforatleast20minutestodrawoutbitterliquid;rinseandpatdry.Sauteevegetablesinlargenonstickpanwithenougholiveoiltokeepfromsticking.Addvegetableswithshortestcookingtimelast.Afterallvegetablesaresautéed,addthymeandgarlic.Transfertopan;bakeat350for1hour,usingashallowpansojuicesevaporate.Tip:Youmayvaryvegetables(ex:cauliflower,celeryroot,leeks,etc.)YoucanalsoplaceItalianturkeysausagelinksontovegetablesforextraflavor.

RoastedCornishGameHen2Cornishgamehens 2lemonwedges2sprigsfreshrosemary 2sprigsfreshthyme12sprigsItalianparsley 2sprigsfreshsage3mediumleeks;chopped 4garliccloves;peeled3stalksofcelery;cutin2”chunks 2turnips;quartered2T.butter PinchofpepperPreheatovento425.Stuffeachhenwith1lemonwedgeandsmallbundleofrosemary,thyme,parsley,andsage.Placehensinroastingpan;arrangeleeks,garlic,celeryandturnipsaroundthem.Putseveraldotsofbutterontopofeachhen,sprinklewithpepper.Turnovendownto350;bakefor1–1½hoursoruntiljuicesrunclear.

SalmonPatties

1(14.5oz)cansalmon;removeanyskin/bones 1egg½c.groundalmonds ½t.driedmustard1–2T.freshparsley;choppedveryfine ½t.dillweed¼c.mincedonion 1½t.lemonjuice¼t.lemonpepper ¼t.garlicsaltExtra-virginoliveoiloravocadooilCombineallingredientsexceptoil;mixwell.Shapeintopattiesabout3”diameter.Addenoughoiltocoverbottomofskillet.Fryuntilgoldenbrownoneachside,about4minutesperside.

ShishKabobsPlacechunksofchickenorshrimpandonion,tomatochunksorcherrytomatoesandvegetablesofyourpreferenceonskewer.Seasonwithherbsandlemonjuicepriortogrilling.Readyin10minutes.


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SearedTroutw/HerbSauce6-8bonelesstroutfillets SaltandpepperExtra-virginoliveoilDressing:2T.whitewinevinegar 2t.finelygratedorangezest¼c.extra-virginoliveoil PeppertotasteHeatgrillpanorsautépantohigh.Patfishverydry;seasonwithpepper;rublightlywitholiveoil.Cookfishturningjustonce;fishisdonewhenopaqueandfirmtotouch.Meanwhileputvinegar,orangezest,herbs,shallots,saltandpepperinmediumbowl;graduallywhiskinoiltomakeadressing.Serveeachfilletwithdressing.

ShrimpCeviche1–2lbs.shrimp;freshorfrozen,raworcooked,peeled&de-veined,tailonoroff1–3T.Tabascoorhotsauce(totaste) 4largetomatoes;chopped(2–3c)2largelemons;freshlysqueezed(¾–1c) 2cucumbers,peeled&dicedinto½”pieces(1½c)2–3largelimes;freshlysqueezed(¾–1c) ½c.freshcilantro,chopped1T.freshgarlic;minced ½c.freshparsley,chopped1redonion;finelychopped(1c) Saltandpeppertotaste1cubanel;ribs&seedsremoved,finelychoppedThawshrimpiffrozen.Forrawshrimp,cookfor1-2minutesinboilingwateruntilopaquewhite&reddish–donotovercookasitwillberubberyintexture;rinseundercoldwater.Combinelemon&limejuicesinlargenon-metalbowlorlargeZiplocbag;addshrimp.Coverbowl/baggie;refrigeratefor30minutestomarinate.Largeshrimpcanbecutintosmallerchunks(removetails)tospeedupmarinadetime.AddTabasco,garlic,onion,andpeppertoshrimp;toss/mixevenly.Returntorefrigeratorforanother30minutes.Beforeserving,tossmarinatedshrimpmixture,cilantro,parsley,tomatoes,andcucumbersinbowl;ifneeded,addsalt&peppertotaste.

SkirtSteakwithCitrusMarinade

Juicefrom1bloodorange 1T.raspberryblushvinegarJuicefrom3limes 2lb.flankorskirtsteak4garliccloves;peeled,crushed 1greenonion;sliced,garnish1T.brownmustard Combinegarlicwithorangeandlimejuice.Addbrownmustardandraspberryvinegartomixingbowl;whisktogether.Allowsteaktomarinateminimum1hourandupto2daysinziplockbaginfridge.Removefromfridge30minutesbeforegrilling.

SmokedPaprikaChicken4bone-inchickenthighsorwholechicken ¼t.cayennepepper1t.smokedpaprika 1T.redpalmoil1t.groundgarlicpowder Saltandpeppertotaste1t.groundcumin Rinsechicken;placeinlargeziplockbag.Combinepaprika,garlicpowder,cumin,cayenneandredpalmoil;pourseasoningoverchicken,sealbagandtossuntilchickenisfullycoated.Placeonbroilingpanandsprinklewithsaltandpepper.Bakeat425for40-45minutes.


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SteakFajitas1t.salt 3½”flatironsteakORtoproundsteak½t.groundcumin 1greenbellpepper;cored,seeded,cutinthinstrips½t.onionpowder 1mediumonion;thinlysliced½t.garlicpowder 2T.freshlimejuice¼c.waterCombinechilipowderwithsalt,cumin,onionpowder,garlicpowderandwaterinZiplocbag;addsteak,bellpepperandonion;sealandkneadgentlytocoat.Refrigeratefor15minutes.Heatlargenonstickskillet.Emptybagcontentintoskillet;cookovermediumheat,stirringoccasionally,untilvegetablesarecrisp-tenderandsteakiscookedthrough(about6minutes).Removefromheat&serve.

Turkey&AvocadoFajitaLettuceWrap1lb.turkeybreast;boneless,skinless,cutintothinstrips3T.extra-virginoliveoil 1smallredonion;thinlysliced1redbellpepper;cored,seededthinlysliced 1greenbellpepper;cored,seeded,thinlysliced1garlicclove;minced ½T.groundcumin½T.chilipowder ¼t.groundblackpepper2dashescayennepepper 6largeredleaflettuceleaves2T.cilantroleaves;finelychopped 1ripeavocado;slicedHeatoilinlargeskilletonhighheat.Addonion,peppers,andgarlic;stirringuntilslightlysoftened.Addturkey,cumin,chilipowder,pepper,andcayenne;cookuntilcookedthrough(approx.5min).Spoonacoupleoftablespoonsofturkeymixtureoninsideoflettuceleaves;topwithavocadoslices;rolluplikeaburrito.Closewithtoothpicks.

UltimateBeefandCheese1lbofgroundleanmeat 1/8tsp.ofcumin½largeyellowonion Pinchofchipotlepowder5-6clovesofgarlic ¼c.choppedparsley½c.shreddedsharpwhitecheddarorgoatcheese

Addchoppedyellowonionandgarlicintoafryingpanwithextravirginoliveoil.Waituntilonionsturntranslucent.Addyourleanmeatandcookdownuntilnearlycookedcompletely.Addtherestoftheingredientsexceptthecheeseandcookmeatcompletelythrough.Addthecheeseandremovefromheat.Stiruntilcheeseismelted.Youcanaddthisrecipeoverorganiccornchipswithsomesalsa,avocadosoranyothertoppingthatmaypairwell.


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Desserts

PumpkinCookies

¾c.pumpkinpuree 1T.Steviapowder(5packetsor½c.honey)1/3c.meltedcoconutoil 1T.cocoapowder1egg ½t.bakingsoda½c.flaxseedmeal 1c.raisinsMixallingredientstogether.Bakeat350for25minutes.

PumpkinChocolateProteinBars(SubmittedbyJillianC.)

Dryingredients:1c.rawflaxseed 1/3c.rawchiaseed1c.rawsunflowerseed 1c.rawpumpkinseedPumpkinpiespice 7-8scoopschocolatewheyproteinWetingredients:¾canrawpumpkin 1/3–2/3c.almondbutterGrindeachseedinfoodprocessor,blender,orVitamixuntilfine.Mixalldryingredientstogetherinabowl.Mixwetingredientstogether;addgraduallytodryingredients.Forpumpkinpiespice,shakejar10to15times,3times,whilemixingallingredientstogether.Mayaddsmallamountofpumpkinoralmondbutterifmoremoistureneeded.Aftermixingeverything,linebakingpanwithwaxpaper;spreadmix.Coverwithwaxpaperandputinfridgeforafewhours;cutasdesired.

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