Wednesday, February 17, 2010
Experiment with a variety of vegetables – try for a “rainbow
assortment” at each meal (multi-coloured plate)
Try for at least 1 serving/day of dark-green leafy vegetables
Nightshade vegetables (tomatoes, white potatoes*, eggplant,
peppers, tobacco)* Sweet potatoes and yams are OK to eat.
Fresh or frozen; also unsweetened juice.
Lemons and limes are beneficial and allowed.
Citrus fruits (orange, grapefruit, tangerine), bananas
Amaranth, buckwheat, millet, quinoa, teff and rice
*experiment with rice pasta, rice crackers and cooked cereals such kamut, couscous
as quinoa flakes or cream of buckwheat
Wheat (white and whole wheat), oats, barley, spelt, rye,
These grains all contain GLUTEN
*note: soy sauce contains wheat – always read labels!
LEGUMES & BEANS
All beans, peas, lentils as well as fermented soy: tofu, miso, tempeh
All fresh fish (salmon, halibut, mackerel, cod, trout, sardines, etc.)
Ideally, fish can be baked, broiled, poached or steamed.
Ideally free-range or organically raised:
Chicken, turkey, wild game
Lamb, duck, rabbit, quail
Red meat, pork (including bacon) and eggs
Milk substitutes in SMALL quantities (less than ½ cup/day):
Soy, almond, hemp or rice milks
milk, cheese, cream, yogurt, ice cream, butter
SEEDS & NUTS
Almonds, walnuts, cashews, pistachios, pecans, filberts
Sesame, sunflower, flax, pumpkin seeds
Try also nut butters, tahini (sesame), or adding chopped
seeds or nuts to meals.
Can grind seeds in a coffee grinder and add to cooked
grains, soups, stir-frys, salads, steamed vegetables, etc.
Peanuts and peanut butter
OILS & FATS
To cook with: olive or sesame oil, coconut butter
Not to be heated:
Omega-3 Fatty Acids:
• Flax oil, fish oil
Omega-6 Fatty Acids:
• Sesame, sunflower, walnut, pumpkin, almond,
hemp, evening primrose, borage or black current
oils OR a combination oil such as “Udo’s Choice”
Margarine, shortening, commercial salad dressings and spreads, butter (LATER: butter/ghee may be used for cooking)
SPICES & HERBS
Use any spice or fresh herb you enjoy
Turmeric and ginger have powerful anti-inflammatory actions
Real sea salt (will be grayish or pink, and moist)
Cayenne, paprika (these spices are from peppers)
refined salt (powdery white even if called “sea salt”)
Small amounts of: honey, blackstrap molasses, rice syrup,
maple syrup, stevia (herbal substitute to sugar), carob, agave syrup
White and brown sugar, Nutrasweet and artificial sweeteners,any other sweetener, chocolate
8 cups of water per day (filtered, spring or reverse osmosis)
Herbal teas – no caffeine
Freshly prepared fruit and vegetable juice (in small amounts)
Mix bottled juice ½ and ½ with water
milk, coffee, tea, alcohol, pop, sweetened juices and beverage and caffeinated beverages
(LATER – coffee substitutes: Café-Lib, Bambu, Inka, Swiss water or carbon dioxide decaffeinated organic coffee)
• Try to eat foods that are whole and pure and in their natural state. This means avoiding processed, packaged and canned foods.
• Try to eat certified organic foods as much as possible. This will decrease the toxic load on your body by eliminating pesticide, antibiotic and hormone residues. In addition, organic produce has been grown on enriched soils so they will be rich in vitamins and minerals. These minerals are needed for the plant to form its own natural sugars- this is why organic produce tastes sweeter and more flavourful!
• Diabetes or hypoglycemia: Try to eat foods with a low glycemic index – this will help avoid blood sugar and insulin spikes. Refer to your additional handout on the glycemic index of foods.
• There really are a lot of wonderful foods allowed on this nutritional plan, so experiment and have fun with it. It also is not forever – just until the inflammation is controlled, and symptoms subside. After that, you can begin adding back most of foods in the “avoid” list, one at a time. The direction on how to this will be discussed in a future appointment.
• Take out foods/restaurants: try Japanese, Thai, Korean, East Indian, Chinese, vegetarian – these cuisines mainly use the allowed foods for your diet. You can eat out at most places – you just have to choose wisely.
There are a lot of gourmet and tasty dishes you can make from your allowed foods. Flavourful ingredients include: olives, dairy-free pesto, fresh herbs, lemons and limes, fresh garlic, ginger, lemongrass, avocado, coconut milk, curry sauces (made without hot peppers), miso, wheat-free tamari, tahini, wasabi, etc. There are also healthy mixes of soups, sauces, pastas or pre-made foods. Browse your local health food market or try the following stores to see how much variety is available to you