This approach is designed to improve blood sugar regulation, increase nutrients, and decreasing inflammatory processes that contribute to chronic disease and pain. The closer you follow this guide, the sooner your body will respond - I generally recommend 4 weeks to begin with, to evaluate what effect it has. Benefits include: feeling better, increased energy, more steady energy, weight loss is common, cravings disappear, emotional stability, improved sleep, and decreased physical discomfort.
We eat 3 times (or more) per day. Food can have an impact that works for our health, or against it.
Foods that increase inflammation:
• Most: grain-fed beef, pork
• Moderate: cheese, egg yolk, skinless chicken, pork, turkey
• Least: grass-fed beef, wild game
Trans-fatty acids (partially hydrogenated oils)
• Why do they exist: solid at room temperature, useful for shelf-stable products
• Found in crackers, cookies, chips, etc. Read labels.
Anything that increases insulin: sugar, baked goods, refined grains (low fibre)
Any food allergies or food sensitivities (on an individual basis)
Foods that decrease inflammation:
Cold-water fish: wild-caught salmon, tuna, sardines, herring, rainbow trout, mackerel (omega 3 fatty acids)
Bioflavonoids (the compounds that add colour to fruits and vegetables)
Other: turmeric, garlic, ginger, flax seed, walnut, pineapple
High quality flaxseed oil and olive oil (avoid heating)
Foods that are neutral
Other seafood, beans, nuts, seeds, other vegetables
PROTEIN: small amounts of protein with every meal is key. The optimal serving size at any one sitting is size of your palm. Here are some recommendations:
• Fish: unlimited if non-breaded and non-fried
o see Seafood Selector at www.oceansalive.org/eat.cfm for updated best or worst choices
• Beans and Lentils: unlimited
• Eggs: unlimited (unless you have a food sensitivity to them)
• Fowl: limit to 4 ounces, three times per week
• Nuts: unlimited (choose raw, roast yourself if you prefer, using a heat-tolerant oil such as coconut)
• Dairy: try 4 weeks with no dairy, see how you feel
• Red meat: limit to 1 serving/week, see how you feel
• Pork: limit to 1 serving/week, see how you feel
VEGETABLES: eat as many as you can, aiming for 5 servings per day.
• Green/Dark Green Leafy/Red/Yellow/Orange vegetables: unlimited.
• Potatoes: limit to 1 serving per day
• Increase intake of garlic, onions, leeks, ginger, turmeric
FRUIT: all fresh fruit is allowed, emphasize those high in bioflavonoids
• Dried fruit: little to none
• Frozen fruit: perfectly ok
• Canned fruit: avoid, especially with heavy syrup
GRAINS: Limit to complex carbohydrates (contains fibre)
• Avoid wheat or gluten for 4 weeks, see how you feel (pasta, crackers, cereals, bread, etc.).
• Allowed: quinoa, brown rice, oat, buckwheat, millet, amaranth, teff, sorghum
• Consider avoiding corn as well.
SNACKS: all nuts should preferentially be raw and stored in the refrigerator
• Almonds, walnuts, brazil nuts: unlimited
• Seeds: limited
• Nut or seed butters: almond, cashew, sunflower, hazelnut, etc.
• Fruit, vegetables
BEVERAGES: optimal to stay adequately hydrated with water or herbal tea. I recommend 1.5L per day, minimum. It's astounding how many people don't reach that!
• Herbal non caffeine teas (unsweetened): unlimited
• Green tea is high in bioflavonoids: unlimited (avoid in evening)
• Fruit juices: no added sweeteners; dilute 50% with water and limit to two 6 oz glasses/day
SWEETENERS: no sugar, corn syrup, high fructose corn syrup
• Limited amounts of stevia, honey, maple syrup