T RACK Y OUR P LAQUE D IET

Diet Principle #1 Eliminate wheat and cornstarch, limited dairy Diet Principle #2 Dont limit fats, but choose the right fats Diet Principle #3 Unlimited vegetables, some fruits Diet Principle #4 Unlimited raw nuts and seeds Diet Principle #5 Unlimited healthy oils Diet Principle #6 Foods should be unprocessed Diet Principle #1 Eliminate Wheat and cornstarch, limited dairy Diet Principle #1 Eliminate Wheat and cornstarch, limited dairy Diet Principle #2 Dont limit fats, but choose the right fats Diet Principle #2 Dont limit fats, but choose the right fats Diet Principle #3 Unlimited vegetables, some fruits Diet Principle #3 Unlimited vegetables, some fruits Diet Principle #4 Unlimited raw nuts and seeds Diet Principle #4 Unlimited raw nuts and seeds Diet Principle #5 Unlimited healthy oils Diet Principle #5 Unlimited healthy oils Dietary Principle #6 Foods should be unprocessed Dietary Principle #6 Foods should be unprocessed B ASIC D IET P RINCIPLES

D IET P RINCIPLE #1 Foods to Eliminate

A LL W HEAT P RODUCTS Breads Bagels Muffins Pastas Cakes Cookies Pancakes Waffles Pretzels Crackers

A LL C ORNSTARCH PRODUCTS Tacos Tortillas Corn Chips Cornbreads Gravies Breakfast Cereals

O THER Soft Drinks (Soda) Candies Potatoes White and Red Rice White and Brown Snack Foods Potato chips, rice cakes, popcorn, pies

B ENEFITS OF E LIMINATION

P HYSICAL B ENEFITS Weight Loss Increase in HDL cholesterol Enhanced sensitivity to insulin Reduction in: Blood sugar Small LDL Triglycerides Blood Pressure inflammatory measures, such as c-reactive protein

S UBJECTIVE I MPROVEMENTS Increased mental clarity Increased energy Improved sleep More stable moods

D IET P RINCIPLE #2 The Right Fats

C HOOSE THE R IGHT F ATS Why Fats at all? Calorie-dense fats help lose weight or manage it more effectively Add one healthy oil to every meal Include fish at least once per week. Supplement omega-3 fatty acids

F ATS TO A VOID /L IMIT Avoid hydrogenated oils all together. Permit no more than 20 grams of saturated fats per day. Limit Dairy 1-2 servings per day of milk, cottage cheese, yogurt, etc. preferably1-2% milk fat 1-2 oz cheese per day

D IET P RINCIPLE #3 Fruits and Vegetables

V EGETABLES Unlimited: Green vegetables Peppers, cucumbers, lettuces cabbage, spinach, zucchini, etc. Alliums Onions, garlic, scallions Sprouts Roots Radishes, carrots Mushrooms Herbs Limited: Starchy vegetables Yams, sweet potatoes, wild rice Minimize white and brown rice Minimize white and red potatoes

F RUITS Fruits are richer in sugar, SO limit fruit to no more than two servings per day. Favor berries of all variety Blueberries, raspberries, strawberries, cranberries, blackberries. Citrus Melons Apples Peaches Pears Kiwis

Because of the high sugar load (>20 grams per 4 oz. serving), we should minimize: Bananas Grapes Mango Any dried fruit (raisins, dried apricots, figs)

D IET P RINCIPLE #4 Raw Nuts and Seeds

R AW N UTS AND S EEDS Unlimited Almonds Walnuts Pecans Pistachios Filberts Brazil Hazelnuts Pumpkin seeds Sunflower seeds Pine nuts Best eaten raw. Dry roasted is second best. Party mixes, honey roasted, mixed nuts, beer nuts, etc. should be AVOIDED.

B ENEFITS OF N UTS Number two in the hierarchy of healthy foods, after vegetables Rich in vitamins and minerals Fibers Healthy oils (monounsaturates) Reduces LDL

D IET P RINCIPLE #5 Healthy Oils

U NLIMITED H EALTHY O ILS Four healthy oils Flaxseed Olive Rich in monounsaturates and polyphenols Canola High-oleic Safflower High in monounsaturates Consider adding a small quantity to every meal

B ENEFITS OF H EALTHY O ILS Induces satiety (fullness) Reduces insulin and sugar fluctuations Leads to better weight control and weight loss Oils should never be super-heated (i.e. frying). Triggers formation of unhealthy oxidative by- products

D IET P RINCIPLE #6 Unprocessed Foods

F OOD SHOULD BE U NPROCESSED Unprocessed foods are whole foods Not dried (instant oatmeal or instant mashed potatoes). Not powdered (instant soups and sauces). Not a mix (pancake and cake mixes, macaroni and cheese). Do not require adding water and heating, or some similar process. When food is left whole, it retains more of its original naturally-occurring nutrients and digests more slowly (causing natural elevation in blood sugar or none at all).

W HAT D ID WE M ISS ?

M EATS Fish and shellfish Lean Meats Lean red meats Chicken Turkey Preferably grass fed, organic, or wild game Avoid Cured Meats Bacon Sausage Hot dogs

T IPS FOR THE D IET Choose basic dishes you enjoy as your foundation. Mix it up by using unique toppings (i.e. mustards, horseradish, salsa, pico de gallo, pestos, wasabi) Spend the majority of your grocery time in the outer isles

TYP D IET O VERVIEW

U NLIMITED Vegetables Raw nuts-almonds, walnuts, pecans, pistachios Healthy oils-flaxseed, olive, canola, high-oleic safflower Lean meats-lean red meats, fish, chicken, turkey, eggs Non-wheat grains-ground flaxseed, oats

L IMITED Fruits-minimize bananas, pineapples, mangoes, and grapes Fruit juices-only real juices and in minimal quantities. Dairy products-1 to 2 servings of milk, cottage cheese or yogurt per day. No more than 1-2 oz. real cheese per day Legumes/beans; potatoes; rice; soy

N EVER ! Fried foods Fast foods Hydrogenated, trans, fats Cured meats-hot dogs, sausages, bacon Corn syrup or high-fructose corn syrup containing foods Refined wheat flour, cornstarch

D AY IN THE L IFE OF TYP Breakfast Scrambled eggs (add olive oil and onions) Yogurt Snacks Apple and strawberries Lunch Salad-topped with cucumbers, broccoli, carrots, celery Dressing-olive oil mixed with basil, pepper, garlic Snacks Almonds Dinner Salmon with pesto Spaghetti squash Side Salad