SUPPLEMENTS
Multivitamin (NOT CENTRUM)
*2-3/day
Vitamin D (4000-8000 IU/day)
Fish oil (1-3g/day)
Magnesium (1000 g/day)
Calcium (1000 g/day)
Probiotics (acidophilus/bifidus)
GENERAL GUIDELINES
- Eat Vegetables, Lean Meats, and Fruit
- Do away with processed carbs such as sugar, high fructose corn syrup, bread, pasta, and white flour products
- Stay away from foods high in unhealthy fat (ex. french fries, margarine, ranch dressing, & vegetable oil), basically all fast food
- When eating carbs (especially sugar) eat them earlier in the day before 6, and replace them with veggies and healthy fats in evening
- NO artificial sweeteners
- Know food combining principles, don’t eat lots of carbs, proteins, and fats together
- Find out your metabolic type (www.mercola.com)
- Read Food Labels: know what is going into your body
- Drink lots of clean water (spring and reverse osmosis water)
- Spread Out meals (4-7 small meals a day)
HEALTHIEST FOODS
Lean Meats / Protein
Fish: Wild Salmon & sardines are great
Eggs (omega-3)
Chicken and Turkey (free-range)
Beef, Lamb, & Bison (grass fed is best)
Raw grass fed goat & cow dairy
Protein Powders (without artificial sweeteners)
Nuts / Fats
Almonds Coconut Cashews
Walnuts Avocado Macadamia
Flaxseed Olives Pecans
Fruits
ALL FRESH FRUIT, be careful of to much sugar intake with fruits
Great:
Granny Smith Apples Blueberries Lemon/Lime
Pears Cherries Raspberries
Grapefruit Strawberries Tomatoes
Vegetables
ALL VEGETABLES
Great:
Broccoli Sprouts Celery
Spinach Cabbage Onions
Asparagus Eggplant Mushrooms
Cauliflower Peppers Green Lettuces
Complex Carbs / Starches
These are best to have earlier in the day and in smaller portions, substitute veggies later
O.K.
Sweet Potatoes
Brown Rice, Jasmine, Basmati
Grains (unrefined): Oats, Quinoa, Buckwheat
Squash, Zucchini, Peas, Carrots
Try To Avoid
Whole Grain Bread
Potatoes
Bad
White Rice
White Bread
White Pasta
Oils
Best is cold pressed
Extra Virgin Olive Oil (best for salads)
Coconut Oil (best for cooking)
Avocado Oil (great for homemade mayonnaise)
Dressings
In general dressings are loaded in saturated fats and sugar, use sparingly, here are some good choices: look for dressings w/ olive oil
Olive Oil, olive juice, greek seasoning
Olive Oil, balsamic vinegar, Italian seasoning
Salsa
Mustard
Seasonings
Sea Salt Oregano Cinnamon Turmeric
Garlic Pepper Vanilla red pepper
Onion Lemon (other natural seasonings)
Sweeteners
*Stevia, natural no calorie sweetner
Xylitol
Almond butter, replaces peanut butter
Almond milk/Coconut milk, replace pasteurized cows milk
Fruits are great sweeteners
Alcohol
These drinks are O.K. in small amounts like 1 or 2, but consuming in excess causes inflammation: these drinks are high in bio-flavanoids which combat free radicals
Red Wine
Stouts: Guinness
SPICES/HERBS TO COOK WITH (ALL ANTI-INFLAMMATORY):
Ginger
Turmeric
Garlic
Red chili
Fennel
Oregano
