STRATEGIES FOR IMPROVING YOUR NUTRITIONAL STATUS (Food)
Keeping a food diary for a while may be a big help.
REASONS FOR THE DIET:
CAUTION: If there is a food on the diet that you know causes trouble, leave it out or replace it with another that you know is safe for you. However, if you do change a food, be aware that you may have added gluten, or dairy, or nightshade, or citrus. Some fruits available for substitution are pineapple, mango, or grapes. Some vegetables available for substitution are asparagus, Jerusalem artichoke, eddoes, yucca, or watercress. Kelp or other sea vegetables are a good addition. There are plenty of fish families to use in place (plaice?) of other protein.
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THE FOODS ON THE ROTATION
Day One: Bananas, eggs, chicken (or turkey,) rice, parsley family, including carrots, celery,
parsnips, parsley, ginger, and you could add peas.
Day Two: Pomme fruits, including apples and pears, quinoa, fish including tuna, sardines, ocean
perch, cod, halibut, bluefish, sweet potatoes, spinach family, including spinach, beets and chard, cloves.
Day Three: Berry family (including raspberries, strawberries), blueberries, cranberries, and Melon family (including watermelon, honeydew but not cantaloupe or musk melon because of the mould), amaranth, lamb or beef, bean family including lentils, chickpeas, soybeans, green & yellow beans, black beans, white pea beans, peas, squash and cucumber, garlic and onions, bay leaf, lettuce, raw pumpkin seeds.
Day Four: Stone fruits (including peaches, plums, cherries, nectarines), almonds, millet, salmon, trout or char, cabbage family including cabbage, cauliflower, turnip, broccoli, kale, brussels sprouts, bok choy, fennel, anise, dill.
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Menus and Recipes:
It's important for us to have sufficient protein, so each menu attempts to balance fat, carbohydrate, and protein.
Day One Ideas: 2 eggs and a piece of rice toast (Little Stream Bakery's Brown Rice Bread freezes well, so you can use one piece at a time. It's better toasted. It contains nothing but brown rice, flax seed, olive oil, and sea salt.)
Day Two Ideas: Use eggs from previous day for breakfast and make sweet potato fries and fried eggs or sweet potato pie using 1 mashed sweet potato, an egg and one-half chopped apple or pear per person. Stir together with salt and cloves to taste. Pour into a pie plate greased with olive oil and bake for 25 min. at 400 degrees. Can be made the night before for a fast start and tastes good either hot or cold.
Make a chowder, Bake a sweet potato and a piece of fish per person. When it's done, puree sweet potato in food processor, add fish and process. Steam spinach or chard and add. Puree once more. Salt to taste. Good for breakfast, lunch, or supper.
Quinoa porridge: Use quinoa flakes (about 1/3 to Ω c. quinoa flakes to 1 c. water.) Cook until thick. Add a dab of oil, fruit, e.g., poached apples or pears, salt and some spice, e.g., cloves. Quinoa is higher in protein than most grains, so this might hold you until lunch. If not, add some nuts that you know agree with you, e.g., almonds, or peanuts, or pumpkinseeds.
Day Three Ideas: Chickpea porridge or amaranth porridge with soy milk and berries
Day Four: Millet cereal with peaches and almond milk or soy milk from previous day.
Eating Out: This is difficult. One way is to chose a meal, e.g., chicken and rice and carrots no matter what day you are on in the rotation and then just resume where you left off. It won't hurt once in a while. If you have to eat out more often, it will be a challenge. Build from the protein choice: fish, chicken, lamb, or salmon, and then see what vegetables are available. Do not accept their mixtures. A restaurant that cooks fresh food will be able to accommodate you.
Restaurants that merely heat up frozen stuff will not. If you are suspicious that you will not find much acceptable, eat before you leave home, so you aren't hungry. This also goes for eating at others' homes.
HEALTH PURSUITS Reading/Study Group's
Theron Randolph, M.D.:
An Alternative Approach to Allergies
Order it now
Jozef Krop, M.D.
Healing the Planet One Patient at a Time
Order it now
Doris Rapp, M.D.
Is This Your Child?
Sherry Rogers, M.D.
Wellness Against All Odds
Barry Sears, Ph.D
The Zone books
P. D’Adamo, M.D.
Eat Right For Your Type books
Loren Cordain, Ph.D
The Paleo Diet