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Table of Contents
Information for Your Nutritional Type
Very Low Glycemic
Food Chart (Gluten Free)
P rimary Foods for CARBO HYDRATE S (pri nted in black)
Low Glycemic Moderate Glycemic Moderate to High Glycemic Fruits should be fresh, raw & slightly unripe
Beet Carrot Hot Peppers Jicama Kohlrabi Okra Pumpkin Rutabaga Spaghetti Squash Summer Squash (Yellow Squash) Turnip Zucchini
Food Chart Meal Instructions Meal Ideas Daily Tips ......................................................................................................................... ......................................................................................................................... ......................................................................................................................... .........................................................................................................................
3 4 5 6-8
Lettuce (All varieties) Alfalfa sprouts Arugula Beet Greens Bok Choy (Chinese Cabbage) Broccoli sprouts & all other vegetable seed sprouts Cabbage Chard Cucumber Endive Horseradish Mesclun or Purslane Radicchio Radish Seaweeds Spring Mix Watercress
Broccoli Bell Pepper Broccoli Rabe or Raab Brussels Sprout Cilantro Collard Greens Dandelion Greens Eggplant Fennel Garlic Ginger Root Kale Leek Mustard Greens Onion Parsley Scallion Shallot Tomato Turnip Greens Specialty Food Wheat Grass Juice
(on the cob) - Amaranth - Brown Rice - Buckwheat - Corn (on the cob) - Millet - Oats - Quinoa - Wild Rice
Eaten with the peel or skin
Eaten without the peel or skin
Cantaloupe Cherimoya Grapefruit Lemon Lime Mango Orange Papaya Pineapple Tangerine Watermelon All other Melons - Banana Kiwi Pomegranate
Blackberry Blueberry Raspberry Strawberry All other berries Apple Apricot Cherries Fig Grapes Nectarine Peach Pear Persimmon Plum
Primary Food Chart Secondary Food Chart Meal Instructions Meal Ideas Daily Tips ......................................................................................................................... ......................................................................................................................... ......................................................................................................................... ......................................................................................................................... .........................................................................................................................
9 10 11 12 13-15
- Parsnip - Sunchoke (Jerusalem artichoke) - Sweet Potato - Taro - White Potato - Yam
- (Unheated) Really Raw Honey
Food Chart Meal Instructions Meal Ideas Daily Tips
......................................................................................................................... ......................................................................................................................... ......................................................................................................................... .........................................................................................................................
16 17 18 19-21
Foods printed with a dash ( - ) may not be right for some VEGGIE Types
P rimary Foods for PRO TEIN & FAT
† Dairy † Dairy
If Raw, full fat may be fine in small amounts
- Cheese - Cottage Cheese - Cheese - Cottage Cheese Flounder Haddock Halibut Pollock Rockfish Skatewing Sole Striped Bass Tilapia Turbot White Seabass (Wild, ocean caught fish are highly preferred.)
Albacore Tuna Catfish Cod Grouper Mahi Mahi Perch Red Snapper Sablefish (Black Cod) Scrod White Tuna
Chicken Breast Cornish Hen Ostrich Pheasant* Breast Quail* Breast Turkey Breast *Farm raised
(Only in small amounts) - Avocado - Coconut
Fats & Oils
(Unheated and in very small amounts) - Coconut Oil - Flax Seed Oil - Macadamia Nut Oil - Olive Oil - Raw butter
Gluten Free 22-49
If cooked, then emphasize the WHITES.
Whole Milk Yogurt
If RAW, 1 whole egg may be fine for you
Nuts & Seeds
(Only RAW and in small amounts. Always soak nuts & seeds in water for at least 1 day before eating)
Gluten Sensitivity ......................................................................................................................... Meal Instructions and Recipes .........................................................................................................................
Example: Eat 2 to 4 Egg Whites for each Yolk * While on the 60 days gluten
Daily Diary for Women Daily Diary for Men
free plan it is advised to also eliminate pasteurized dairy products.
Raw Dairy is much more nutritionally valuable than pasteurized dairy and is allowable during your initial 60 days of gluten free. For listings for raw dairy in your area, log onto www.realmilk.com
Chlorella Spirulina Natto - Almond - Brazil - Hazelnut/Filbert - Macadamia - Pistachio - Pumpkin - Sunflower - Walnut
Nutritional Typing Test - Veggie Type
This will be fine tuned based on the results of your meal diary. If still hungry have ½ cup of wild rice or a few slices of sweet potato. Make at least two thirds of every juice from very low glycemic and low glycemic vegetables from your meal chart. Always eat your most important food first and eat all the other foods on your meal plan in the right order! a. Dressing with 1 tsp olive oil and 2 T freshly squeezed lemon. chopped romaine lettuce. 7. c. such as a lemon or lime. Focus on making the correct food choices and eating in the right way. 9. 4 strawberries and 2 fresh mint leaves. Include ½ cup of brown rice if still hungry. it is quite small. seafood. plus a small amount of acidic fruit. Lightly sautéed red cabbage. chopped parsley. tomato.com/where2. red pepper. garlic. b. chicken breast or turkey breast. milk*. Salad with red leaf lettuce. one whole egg** with two or three additional egg whites. Always remember that this is a process. Lightly drizzle olive oil and add fresh lemon juice. 1 T chopped dill. 1 turkey burger (use white meat). Lightly steam zucchini and yellow squash. Have 3-4 oz of lightly baked chicken breast. If still hungry have a small baked potato. Salad with chopped Swiss chard. but recognize that your best choice may vary. natto. Breakfast Proteins would include egg whites. Top with freshly squeezed lemon juice. arugula. Top with paprika and 1 T chopped dill. Have 1 small Cornish game hen lightly baked at 225.Veggie Type Meal Instructions 4 Nutritional Typing Test . Many people are concerned about salmonella.Meal Instructions The Prime Veggie Type Meal Plan (Gluten Free) 1. Please be sure to follow this completely. Dressing with 1 tsp olive oil and 2 T apple cider vinegar. Dinner Salad with green leaf lettuce. Salad with chopped romaine lettuce. Dinner Proteins would include Cornish hen. 3. 8. turkey breast. The risk appears to be less than one in 30. Add freshly squeezed lemon. a. The second choice is to reintroduce gluten to assess your individual level of gluten intolerance. broccoli and red pepper. or whole grains (especially Oats) may have enough protein to satisfy a veggie type at breakfast. Stir-fry with chopped bokchoy. For more information on this subject. while allowing your liberty of choice within the remaining 10%. cucumber. yogurt. the temperature should always be set at 225 degrees. ¼ cup of black beans and 1 T chopped cilantro. You can contact your local health food store to see if they are aware of any raw dairy sources in your area. Salad with 1 chopped zucchini. 1 T chopped tomato and 1 oz of low-fat mozzarella cheese. b. Omelet with 2 egg whites. Have 3-4 oz of chicken breast (lightly baked at 225).com/2002/nov/13/eggs.htm.000 for non-organic commercial eggs. chopped red cabbage. To achieve your optimal results as a veggie type it is best to drink 3 servings of fresh organic vegetable juice daily. cucumber. chopped cucumber. fish. If still hungry have fresh corn on the cob. If still hungry have ½ cup of wild rice. The risk could be substantially lower for eggs obtained from healthy chickens. Top off with a few apple slices and cinnamon. 3-4 oz of lightly baked haddock. If still hungry have ½ cup of brown rice. Lunch Proteins would include cheese. Add thin slices of lemon and lime wheels prior to cooking. As a general starting point it is best to consume more than half of your meal from carbohydrates (preferably from vegetables) with a preferred protein source and a small amount of fat. Dressing with 1 tsp olive oil and 2 T raw apple cider vinegar. One is to remain gluten free if you are having a positive response. kefir. Place strips of chicken breast or turkey breast on top of veggies and drizzle with olive oil and freshly squeezed lemon or lime. Work towards an eventual goal of committing a 90% focus on your Veggie type meal plan as presented. red pepper. * Raw dairy.realmilk. 2. chopped parsley and red onion slices. yogurt. cottage cheese. Include ½ cup of wild rice if still hungry. Combine 1 tsp chopped parsley. Have 3-4 oz of Applegate Farms turkey breast. Be sure to eat veggie type appropriate protein at every meal.Veggie Type 5 . Lightly steam red pepper. natto. 1 T grated carrot. Eat as much fresh organic food as possible. cottage cheese. Using low temperature cooking helps to maintain the nutritional integrity of your foods. kefir. 1 T chopped parsley. Provided are five days worth of breakfast. 1 T fresh basil. 4. Have with 3-4 oz of lightly baked chicken breast cutlets. 1-2 oz of low-fat mozzarella cheese. 1 T grated raw sweet potato. is the best way for a veggie type to start every meal. yogurt. zucchini and yellow squash. cottage cheese. 5. Lunch Veggie Type Veggie Type Monday Breakfast Meal Ideas F rid ay Smoothie with ½ cup of plain low-fat yogurt or ½ cup raw milk. ** Raw eggs. If still hungry have a few sweet potato slices. 1 T chopped red pepper and 1tsp chopped dill. Coat with fresh herbs of oregano and dill after cooking and freshly squeezed lemon. 3-4 oz of lightly baked chicken breast topped with sautéed garlic and diced tomato. chicken breast. one whole egg* plus two or three additional egg whites. 1 T chopped green onion and ½ cup of sliced zucchini in ½ cup of low sodium free range chicken broth for 5 minutes. you can go to http://www. Cook meat at 5 minutes per ounce and fish at 4 minutes per ounce. Remember that for at least the first 60 days you will remain gluten free. milk*. green pepper. Make your best meal choice possible. natto. Lettuce wraps with 4-5 large romaine lettuce leaves (arrange leaves on plate) and top with lightly stir-fried veggies of zucchini. Make a commitment to choose your foods from your veggie type nutrition plan. tomato. If still hungry have ½ cup of brown rice. Himalayan salt and pepper with ground turkey and bake at 225 for 25 minutes. Unpasteurized dairy is only commercially available legally in the US in California. seafood.html for other possible sources. raw cheese. 1 cup of Seven Stars plain low-fat yogurt with ¼ cup of blueberries stirred into yogurt. sliced red pepper. If still hungry have a few slices of yam or ½ cup of carrots.mercola. kefir or milk*. If that does not work you can go to http://www. Nutritional Typing Test . ¼ cup chick peas. Always use a covered glass dish. ostrich. 1 T chopped parsley and ¼ cup of broccoli. NOTE: If you are using low temperature cooking. chopped onion. At the end of 60 days gluten free you will have two choices. lunch. 6. May bake in oven at low temp of 225. Tu esday Wed nesday T hursd ay ½ -1 cup oatmeal with one egg white stirred in while piping hot. However there are no restrictions from you purchasing raw diary directly from the farmer. If you are following the gluten free meal plan simply be sure to avoid gluten within your 10% liberty choices. 1 tsp wild capers. Have 3-4 oz of lightly baked codfish. Drinking a fresh organic juice made with your veggie type meal plan vegetables. 1/8 tsp Whole Foods Worcestershire. While this is always a possible risk. grated carrot. and dinner ideas to get you started on implementing your meal plan. Egg white omelet 1tsp chopped basil. Dressing with 1 tsp olive oil and 2 T freshly squeezed lemon or lime. 1 T red pepper.
15% of your meal from fat. It would also be an advantage to consume these vegetables at the beginning of your meal to enjoy optimal results per your assessed Nutritional Type. However. mussels. or natto at breakfast. Lighter meat is better since it has a lower fat content as well as an over-all balancing effect for you. Related Link Tip number 10 Incorporate lighter fish such as cod. These seafood choices are not only lighter in fat content but they also have a balancing affect for your assessed Nutritional Type. veggie types are not drawn towards these foods anyway.Veggie Type Tips 6 Nutritional Typing Test . it is important to remember that consuming higher quality foods generally leads to a need for less food. Also quality steel cut oatmeal is an adequate source of protein for your assessed Nutritional Type as this is the highest protein content grain available. Tip number 5 Always include a fat and protein along with your vegetables. and carbohydrates at every meal. Tip number 3 Reduce consumption of red meat and fats but do not eliminate fat as you should still be achieving approximately 10 . The ratios and types of these macronutrients will vary. These foods typically create imbalances for your assessed Nutritional Type. Remember that it is not only the types of foods and ratios but also the quality of the foods that is important. Tip number 9 To the best of your ability purchase your vegetables from an organic source or from a local farmers market (seasonal). This will aid in the absorption and assimilation of your foods as well as increasing the transition time through the colon.Tip number 6 Veggie Type Tip number 1 Always chew your food thoroughly. Remember not to over-consume flesh protein even at lunch or dinner. halibut. This is one factor that is a substantial advantage to all Nutritional Types. Remember that regardless of your Nutritional Type it is important to consume protein. anchovies. and fowl is a definite advantage per your Nutritional Type. Tip number 8 Since vegetable consumption is so important for your assessed Nutritional Type. Generally speaking. While we know that better quality generally means a higher cost. Please be sure to consume vegetable juice and not fruit juice since fruit juice creates blood sugar instability that can create health challenges. orange roughy. Eat them at every meal. Tip number 11 Eliminate all high purine foods such as organ meats. flounder. Vegetable juice creates the best outcome based on your assessed nutritional type. tilapia and light tuna in your meal plan. but keep your vegetable consumption at approximately 60% of your meal. sardines. herring. Nutritional Typing Test . yogurt. Tip number 7 Focus on chicken and turkey breast as opposed to dark meat (legs & thighs) since this is preferred for your assessed Nutritional Type. you can use a small amount of fruit to add flavor to your vegetable juice. Variety even within your nutritional type is the spice of life.Veggie Type Tips 7 . Please remember that you still need to consume protein and fat but simply in lower amounts. Be sure to vary the ingredients within your salads to keep your nutritional choices interesting. Related Link Tip number 2 Increase your consumption of vegetables. liver sausage. Our bodies are not starving for quantity. It would be best to avoid this at that particular meal time. it would be advantageous to incorporate two salads per day with your meals. and caviar. Get in the practice of putting your fork down until you have swallowed your previous bite of food. liver pate. Daily Tips Always start your meal with vegetable juice or by eating a vegetable. Tip number 4 Use a protein source such as eggs. cheese. It is also best to consume vegetables that grow above ground with more regularity than those that grow below ground. seafood. fat. Remember that it is always important to use wild caught seafood as opposed to farm raised. Consuming leaner meats. Typically speaking your assessed Nutritional Type does not respond well to a flesh protein for breakfast. they are starving for quality.
however. and enzyme activity that will aid in your health goals. + Shallot + Tomato + Turnip Greens MIXED Type food combining guidelines: Proteins printed with ~ should be eaten with vegetables printed with ~ Proteins printed with + should be eaten with vegetables printed with + NOTE: Eating a + protein plus a ~ protein together with ~ and + vegetables and some additional high quality fat or oil is the MIXED type meal ideal. Related Link Carbohydrates Fowl & Fish Low Purine ~ Catfish ~ Chicken breast ~ Cod ~ Cornish hen ~ Flounder ~ Grouper ~ Haddock ~ Halibut ~ Mahi mahi ~ Perch ~ Red snapper ~ Sablefish (Black Cod) ~ Scrod ~ Skate wing ~ Sole ~ Tilapia ~ Trout ~ Tuna. Nutritional Typing Test . albacore ~ Turbot ~ Turkey breast ~ White Sea bass Eggs & Dairy ~ Eggs (whole) ~ (F) Cheese * ~ (F) Cottage * cheese Specialty Food ~ Natto Very Low Glycemic ~ Celery ~ Mushrooms ~ Spinach Low Carb ~ Asparagus ~ Cauliflower ~ String beans Fats Fatty Fruits Seeds & Nuts Low Glycemic. If you want to reach your highest potential it is recommended you purchase a juicer to incorporate this into your meal planning. kidney. grains. paté Medium Purine + Bacon + Beef + Buffalo + Chicken leg & thigh + Duck + Goat + Goose + Ham + Lamb + Ostrich + Pheasant + Pork chop + Quail + Spare rib + Turkey leg & thigh + Veal + Venison + Wild game Avocado Coconut Olives Fats Butter Cream Ghee Oils Coconut oil Flax Seed Oil Macadamia Nut Oil Olive oil Pumpkin Seed Oil Sesame Seed Oil Walnut Oil Tip number 14 If you want to lose weight.Tip number 12 One of the best additions for your assessed Nutritional Type is the use of fresh vegetable juice. Always remember that the biggest challenge that leads to weight gain and the raising of triglycerides are high glycemic carbohydrates which drive up glucose levels and insulin. It is best. Vegetables Very Low Glycemic + Lettuce (All varieties) + Arugula + Beet Greens + Bok Choy (Chinese Cabbage) + Cabbage + Chard + Cucumber + Endive + Horseradish + Mesclun or Spring Mix + Purslane + Radicchio + Radish + Seaweeds + Vegetable Seed Sprouts + Watercress Low Glycemic + Bell Pepper + Broccoli + Broccoli Rabe or Raab + Brussels Sprout + Cilantro + Collard Greens + Dandelion Greens + Egg Plant + Fennel + Garlic + Ginger Root + Kale + Leek + Mustard Greens + Onion + Parsley + Scallion High Purine + Beef liver + Chicken liver + Organ meats: heart. and rice. you should reduce or eliminate higher glycemic foods such as fruit. dark (AHI) Mixed Type Tip number 13 Your fresh juice should consist of less than 1/3 fruit juice and a high percentage of vegetables that grow above ground. have them in very small amounts and at the end of the meal. to focus only on vegetables and possibly one lemon or lime added to the juice. minerals.Veggie Type Tips 8 Nutritional Typing Test . If you do choose to incorporate these foods. This will aid in your body’s regulation of blood sugar. potatoes. *See the secondary food list for recommendations on dairy.Mixed Type 9 . sweet breads. Related Link Primary Food Chart Primary Foods (Gluten Free) Proteins Meats/Fowl Fish/Seafood High Purine + Anchovy + Caviar + Herring + Mussel + Sardine Medium Purine + Abalone + Arctic char + Clam + Crab + Crayfish + Lobster + Mackerel + Octopus + Oyster + Salmon + Scallop + Shrimp + Snail + Squid + Tuna. This will provide you with plenty of vitamins. High Fat Unsalted Almond Brazil Cashew Filbert/hazel Flax seed Macadamia Peanut Pecan Pine nuts Pistachio Pumpkin Sesame Sunflower Walnut Feel free to consume the above nuts and seeds along with your primary food list. This will aid in not only creating balance within your body but will also lead to a strong balance within blood sugar regulation.
Mixed Type 10 Nutritional Typing Test . 6. Please be sure to add appropriate amounts of fat to this meal. 10.realmilk. you will have two choices. Make a commitment to choose foods from the Mixed Type Nutrition Plan: Primary & Secondary food charts. ** Raw eggs. log onto www.realmilk. Unpasteurized dairy is only commercially available legally in the US in California.htm. Fine tune this based on the results of your daily meal diary. 4.mercola. simply avoid gluten within your 10% liberty choices. Make your best meal choice possible. it is quite small. 9. Once again this is to aid in blood sugar stability. Recognize that your best choice may vary. Five days worth of breakfast. Aim for approximately an equal amount of protein and vegetable consumption and approximately one quarter of your meal derived from fat. Eat as much fresh and organic food as possible.Secondary Food Chart Secondary Foods (Gluten Free) Dairy Moderate Glycemic whole fat K ef i r * Mi l k * Yo g u r t * * While on the 60 day gluten free plan it is advised to also eliminate pasteurized dairy products. It is important to consume your primary foods first prior to introducing any chosen secondary foods in order to achieve blood sugar stability. While this is always a possible risk. For more information on this subject you can go to http://www. The second choice is to reintroduce gluten to assess your individual level of gluten intolerance. and dinner ideas are provided to get you started on implementing your meal plan. for non-organic commercial eggs. Tart Fruits Cranberries Lemon Lime Pomegranate Chestnut Nut 8. At the end of being gluten free for 60 days. 3.com A rtichoke B eet Car r o t Jicama Kohlrabi Okra Peas Pumpkin Rutabaga Spaghetti squash Summer squash Turnip Yellow squash Zucchini Mixed Type Meal Instructions The Prime MIXED Type Nutrition Plan (Gluten Free) 1. The risk could be substantially lower for eggs obtained from healthy chickens. Always remember that this is a process. raw & slightly unripe Eaten with the peel or skin A l l o t h er b er r i es A pple A pricot B l ac k b er r y B l u eb er r y Ch er r i es Eaten without the peel or skin B an an a A l l o t h er M el o n s Can t al o u p e Ch er i m o y a G r ap ef r u i t K iw i L em o n Lim e M an g o O r an g e Pap ay a Pi n eap p l e Pomegranate Tan g er i n e W at er m el o n Grains High Glycemic whole grains only (on the cob) A m ar an t h B row n rice B u c k w h eat Co r n M i l l et O at Qu i n o a W i l d Ri c e 2.Mixed Type 11 . 7. Raw Dairy is much more nutritionally valuable than pasteurized dairy and is allowable during your initial 60 days of gluten free. d r y L en t i l s Peas . 11. lunch. d r y Fi g G r ap es Nec t ar i n e Peac h Pear Persimmon Pl u m Ras p b er r y Strawberry It is advised to consume fruit which the skin is also eaten and to include small amounts of fat. One is to remain gluten free if you are having a positive response.com/2002/nov/13/eggs. The prime mixed type meal plan is based on starting EVERY meal with high quality protein and fat together with your vegetable nutrition selected from the primary food list. Work toward a goal of committing a 90% focus on your mixed type meal plan as presented. The risk appears to be less than one in 30. * Raw dairy. Legumes B ean s . If you have a desire for any of the secondary foods feel free to consume it after your primary foods have been eaten.000 Nutritional Typing Test .html for other possible sources. Many people are concerned about salmonella. However there are no restrictions from you purchasing raw diary directly from the farmer. If you are following the gluten free meal plan. It is best to consume proteins marked with + along with vegetables marked with + or proteins marked with ~ along with vegetables marked with ~. 5. For listings for raw dairy in your area. You can contact your local health food store to see if they are aware of any raw dairy sources in your area. Please be sure to have complete compliance with this.com/where2. If that does not work you can go to http://www. while allowing your liberty of choice within the remaining 10%. Remember that for at least the first 60 days you will remain gluten free. Mixed Type Vegetables Moderate Glycemic High Glycemic Parsnip Potato Sunchoke (Jerusalem artichoke) Sw eet p o t at o Tar o W i n t er s q u as h Yam Sweet Fruits Moderate to High Glycemic Fruits should be fresh.
Blend and top with cinnamon. cinnamon and 1-2 tsp raw butter lightly melted on top. Eat with lightly steamed cauliflower and fresh tomato. mushrooms. grated raw cheese. 1 tsp apple cider vinegar (add in 2 tsp raw cream or yogurt with fresh garlic and/or chive if desired). 1 tsp apple cider vinegar. Dressing with 2 tbs olive oil and 1 tsp apple cider vinegar (add in 1 tbs of raw cream or yogurt with chive. 2 soft boiled eggs. If desired finish off with a handful of organic strawberries or fresh peach slices in raw cream. Add in 2-4 fresh calamata or green olives. paprika and Himalayan salt. If desired finish off with corn on the cob topped with raw butter. Eat w/ lightly steamed broccoli & cauliflower. Top with paprika dried sage. If desired finish off with baked or steamed acorn or delicata squash with 2 tsp freshly squeezed orange juice. Top with dressing made of 2 tbs olive oil. Dinner 4-6 oz of wild caught salmon topped w/ Italian seasoning and lemon wheels.Mixed Type 12 Nutritional Typing Test . parsley. If cooking stovetop use ½ tsp coconut oil and a low flame. Bake in glass Pyrex at 225 for 2 ½ hrs. Add 1-2 tbs of olive oil when done baking. Lunch Spinach salad w/ slices of hormone free rare roast beef and turkey breast slices (4-6 oz total). Eat w/ lightly steamed asparagus and red pepper topped with 2 tsp raw butter. Bake in glass Pyrex at 225 for 20-30 minutes. paprika. cucumber. Veggie omelet (3 eggs) with asparagus. fat. ½-1 cup cottage cheese w/ 1 tbs chopped fresh chives. Dressing with 2 tbs walnut oil and 1 tsp apple cider vinegar. If desired finish off with 3-4 cantaloupe or honeydew slices. Get in the practice of putting your fork down until you have swallowed your previous bite of food. Steak tartar made with 4-6 oz ground bison or beef (it is ideal to grind meat in food processor at home or ask butcher to freshly grind the meat for you) 1 tsp chopped red onion. Daily Tips Tuesday Wednesday Thursday Tip number 2 Always eat your protein. Dressing w/ 2 tbs of organic sesame oil. but as dessert.Mixed Type Tips 13 . Top with diced tomato and chopped fresh or dried oregano.) Thinly slice and add to a romaine and red leaf lettuce salad w/ cucumber. Related Link Tip number 5 To the best of your ability purchase your vegetables from an organic source or from a local farmers market (seasonal). This is one factor that is a substantial advantage to all Nutritional Types. 4 oz smoked or lightly baked salmon topped with chopped fresh dill. sliced tomato and cucumber. Top w/ 1 tbs olive oil when done baking. Top with 1 tbs olive oil. If desired finish off with pear slices slathered in cashew butter. Tip number 3 Do not snack on carbohydrates -. If desired end with ½ cup of oatmeal. If desired finish off with a small amount of pear with nut butter. 3-4 cherry or grape tomatoes. Top with 1 tbs raw butter (allow to lightly melt on top) Add Italian seasoning and Himalayan salt to taste. If desired finish off with ½ cup of buckwheat (buckwheat groats in bulk from Whole Foods) topped with a small amount of diced green apple and cinnamon. If desired finish off with watermelon dusted with cinnamon. A typical carbohydrate heavy breakfast is not a good way to start the day for your assessed nutritional type. This is especially true if fruit is used alone. It is important to remember that even though fruit is a natural sugar. red pepper. cubed avocado. Top with 2 oz crumbled raw feta cheese. chive. ¼ tsp dijon mustard. Bake at 225 for 20 -30 minutes. 2 soft boiled eggs served over sliced tomatoes & baby spinach leaves. Eat w/ a small salad of red leaf lettuce. Himalayan salt and pepper to taste. cherry tomatoes. Top with fresh chopped basil & olive oil. chopped green onion & cubed avocado. You may be pleasantly surprised on how much better you feel after this breakfast. Always use a covered glass dish. Always include a protein source with your breakfast. ½ tsp mustard. 2-3 Amy’s or Applegate Farms chicken sausage links. 2-4 slices of hormone free turkey bacon. Lay romaine leaves on plate & top w meat slices. and carbohydrates together at every meal. avocado & tomato slices & capers. sliced tomato. 1 tbs fresh dill and thinly sliced lemon wheels. they are starving for quality. it is important to remember that consuming higher quality foods generally leads to a need for less food.Mixed Type Monday Breakfast 2-3 Applegate Farms turkey sausage links. pinch of cayenne pepper.even if they are so-called good carbs such as fruit. 5-6 large romaine lettuce leaves. If desired finish off with a papaya banana shake made with 1 tbs raw cream and/or 4 oz raw milk. Eat with a salad of arugula. spinach. with ¼ cup of raw milk. Have with ½ cup of cottage cheese w/ fresh chopped chives. If desired finish off with a small handful of organic raspberries. 2-4 oz of wild caught salmon along with 2-4 oz of flounder (total of 4-8 oz). sliced tomato. After baking top with raw cheese. Remember that it is very important to never exclude one of these macronutrients. it is still sugar which leads to blood sugar instability and health challenges if used in excess. Eat with lightly steamed cauliflower. mushroom. If desired finish off with apple slices slathered with raw almond butter. 2-3 oz of raw cheese & horseradish mustard. 3-4 cherry tomatoes and ½ oz of raw cheddar cheese. Try to also think out of the box with breakfast by eating non-breakfast type foods such as leftovers from the prior evening dinner. Fruit will fit into your meal plan. the temperature should always be set at 225 degrees. Tip number 4 1-2 sirloin burgers served rare (bake at 225) with raw cheese (allow to lightly melt on top). 1-2 turkey burgers (mixture of dark and light meat) w/ 1 tsp chopped parsley. If desired finish off with 2 small apricots. 2-3 chopped shiitake mushrooms & chopped green onion. Using low temperature cooking helps to maintain the nutritional integrity of your foods. If desired finish off with a small handful of blueberries. tomato. mushrooms and 2 oz of raw cheese. sliced mushrooms. cinnamon and 1/8 tsp real vanilla extract. Chicken will be good for 3 or 4 meals. 1 tsp chopped red onion. Sear 4-6 oz of Ahi tuna steak (1-2 minutes on each side. Eat with ½ cubed avocado. Eat w/ lightly steamed broccoli & cauliflower topped w/1 tbs raw butter (allow to lightly melt on top). Nutritional Typing Test . Dressing w/ 2 tbs olive oil & 1 tsp apple cider vinegar. Top with 1 raw egg yolk or if preferred mix yolk into tartar. freshly grated ginger and a dash of low-sodium tamari or shoyu. While we know that better quality generally means a higher cost. The ratios and types of these macronutrients will vary from person to person. Remember that it is not only the types of foods and ratios but also the quality of the foods that is important. If desired finish off with a small organic sweet potato with skin. ½ chopped avocado. chopped spinach & grated red cabbage. Bake at 225 for 15-20 minutes. Lay strips of raw cheese on top after turning off heat. Related Link NOTE: If you are using low temperature cooking. Meal Ideas Friday Mixed Type Tip number 1 Always chew your food thoroughly. It is ideal to bake your omelet in a glass Pyrex dish at 225 until formed. An equal amount of protein and carbohydrates may be best. 4-8 oz total of hormone free rare roast beef slices and turkey breast slices wrapped around sliced cucumber & celery sticks & stuffed with sunflower or other sprouts. Dip in 1-2 tbs raw cream or yogurt with chopped dill. fresh papaya & ½ green tipped banana. Dressing made with 2 tbs olive oil or walnut oil. garlic or herb of choice. Our bodies are not starving for quantity. & 1 sliced hard boiled egg. Cook meat at 5 minutes per ounce and fish at 4 minutes per ounce. garlic or green onion for a creamy dressing). 1 whole chicken fryer (3 lbs) with fresh rosemary and whole garlic cloves (form slits in chicken & stuff with rosemary and garlic). Top w/raw butter or olive oil and sprinkle with paprika. 4-6 oz of hormone free rare roast beef and black forest ham slices. sliced mushroom and tomato. freshly squeezed lime. Add in ½ of a cubed avocado. This will aid in the absorption and assimilation of your foods as well as increasing the transition time through the colon.
It also eliminates a known high glycemic food that creates challenges for most of our population. If you are using decaf. consistent. fat such as avocado. Adding a bit of fat when consuming these will slow the release of glucose. Always remember to use Krill oil to achieve the much needed omega-3 fatty acids. and cinnamon. but are not limited to: small salads with a protein and fat source. This is less taxing on your gastro intestinal tract which is an energy intensive system. please be sure that it is organic. chicken or turkey. This will provide a much more refreshing vehicle for your protein and fat than the use of bread. or alfredo. Nutritional Typing Test . and legumes at the end of your meal and in small amounts. or bell peppers. please be sure that it is naturally decaffeinated with water. Tip number 7 Work towards achieving approximately 20 . and a meat chili without beans. and enzyme activity to aid in creating your optimal health goals. so this provides a welcome alternative to coffee. potatoes. and this This can be used as a meal replacement for breakfast. or olives. This is an adjustment for many since we have become accustomed to a large salad with a small protein source. If your goal is to regulate blood sugar or to lose weight. In accomplishing this you will work towards consuming the smallest portions that would still provide you with strong. If you are going to indulge in an occasional cup of coffee. Please don’t leave out the fat since that macronutrient is also very important for you. Tip number 14 One of the goals of Nutritional Typing regardless of your individual Nutritional Type is adjusting the correct fuel mix for your individuality. and vegetables such as tomato. stews.25% of your meal from quality fats such as raw butter. nutmeg. it is the best way to introduce a natural source of vitamins. and lasting energy throughout the day. If you are struggling with weight challenges. it is best to add raw cream and a raw egg to create a complete meal. it is important to remember that fat consumption does not create weight gain. gluten free grains. What most of us do not recognize is that the pasta is not really what we enjoy. soups with heavy meat and vegetables/topped with cheese. Tip number 11 If you are looking for a vehicle for your favorite marinara. These types of meals create a good balance of all the necessary macronutrients for your assessed Nutritional Type. Tip number 10 When making sandwiches use large romaine lettuce leaves filled with your protein source such as roast beef. meat sauce. topped with cheese. mushrooms. coconut oil. cream or cheese. It will leave you with increased energy for your bodily processes and more energy for your daily life. While introducing fresh veggie juice into your meal plan does require some work and the cost of a juicer. Related Link Tip number 13 Instead of coffee in the morning drink hot water. Tip number 9 Only use higher glycemic foods such as fruits. olive oil. but the sauce and grated cheese that we are truly craving. Remember that large quantities of carbohydrates are not best for your assessed Nutritional Type.Tip number 6 When preparing meals. raw cheese.Mixed Type Tips 14 Nutritional Typing Test . These foods create blood sugar instability that can lead to multiple health challenges including weight gain. It is the consumption of high glycemic carbohydrates which leads to high insulin that is the true culprit in weight gain. two tablespoons of raw cream.Mixed Type Tips 15 . Tip number 8 Optimal meals for your Nutritional Type would include. minerals. Most individuals crave the warmth of their drink with some fat. and olives. avocado. Tip number 12 When making a fresh vegetable juice. It’s a very satisfying warm drink in the morning. This is just another example of providing a low glycemic option to a regular challenging food in our culture. work towards achieving equal amounts of protein and carbohydrates. it is best to use these foods sparingly or not at all. nuts and seeds. steam green beans or spaghetti squash in place of pasta and add your favorite sauce and shredded Romano or parmesan cheese.
choose only the Vegetables listed above. However there are no restrictions from you purchasing raw diary directly from the farmer.html for other possible sources. apple.Protein Type 16 Nutritional Typing Test . feel free to add any Vegetable to your meal plan that you have a taste for – as long as it grows above the ground. olives or olive oil.Chestnut . gluten free grains. When eating part 3 foods always consume additional fat. Always remember that this is a process. kidney & other organs Medium Purine Caviar (fish eggs/roe) Mussels Medium Purine Beef Bison / Buffalo Goat Lamb Pork Chop Venison Wild Game *Bacon (rinse well) *Sausage (not spicy) *acceptable but not preferred Chicken Duck Goose (*Dark meat only) Abalone Clam Crab Crayfish Lobster Oyster Scallops Shrimp / Prawn Snail Squid / Octopus Artic Char Mackerel Rainbow Trout Salmon Tuna. carrots. Unpasteurized dairy is only commercially available legally in the US in California. cottage cheese. raw milk. eggs.Cranberry High Glycemic . While this is always a possible risk. If that does not work you can go to http://www. for non-organic commercial eggs. thigh & neck.com/2002/nov/13/eggs.Fresh Peas (with or without Pod) . log onto www. 7. organic food as possible. coconut.* raw butter. Eat as much fresh.Oats . Protein Type Poultry High Purine Fish Anchovy Herring Sardine Medium Purine Liver.mercola.Pear Nut ** Raw eggs. it is advisable to also eliminate pasteurized dairy products.) . 8. For more information on this subject you can go to http://www.htm. One is to remain gluten free if you are having a positive response. fish.Winter Squash . Be aware of how it affects your meal satisfaction & cravings.Amaranth . coconut oil.Protein Type Meal Instructions 17 . and dinner ideas to get you started on implementing your meal plan.Carrot . 4.Yogurt * Raw dairy.Kefir . (Wild. kidney & other organ meats Medium Purine Liver.Milk . potatoes.realmilk. Specialty Foods Natto (c) Contains a small but significant amount of carbohydrate for a Protein type Vegetables Moderate Glycemic High Glycemic Legumes High Glycemic High Glycemic Grains . . Many people are concerned about salmonella. Nutritional Typing Test .Food Chart (Gluten Free) P RIMAR Y FOODS FOR PROTEIN & FAT Meats High Purine High Purine Protein Type Seafood High Purine Meal Instructions The Prime Protein Type Meal Plan (Gluten Free) 1. Provided are five days worth of breakfast. and dinner. or seafood FIRST! Part 2: Consume some very low glycemic and/or low glycemic vegetable nutrition with every meal! Also.Artichoke Hearts .Banana (partly green) . beans. raw kefir. consume at least one of the following complementary foods along with your vegetable nutrition: raw cream. After the first week . Parts 1 & 2 are ESSENTIAL . fish. It is a 3 part meal plan. seeds. 2.** avocado. it is quite small. or seafood from the prime protein type meal plan at EVERY meal. Pinto. Work towards an eventual goal of committing a 90% focus on your protein type meal plan as presented.Brown Rice .Quinoa Fruits Moderate Glycemic † Dairy High Glycemic . winter squash. Please follow the Prime Protein type meal plan for your breakfast. but only in small amounts and only at the very end of your meal or not at all. Make your best meal choice possible. For listings for raw dairy in your area. 3.Apple . Make a commitment to choose ALL of your foods from your protein type nutrition plan. The risk could be substantially lower for eggs obtained from healthy chickens. Do not eat any of these foods at the start of a meal or in between meals as a snack.part 3 is optional. while allowing your liberty of choice within the remaining 10%. Part 1: Eat high quality meat. If you are following the gluten free meal plan simply be sure to avoid gluten.Beans (Kidney.if you feel a need for additional Vegetable nutrition. heart. natto. 5. lunch.com Coconut Oil Flax Seed Oil Macadamia Nut Oil Olive Oil Pumpkin Seed Oil Sesame Seed Oil Walnut Oil Avocado (c) Coconut (c) Olives (c) Fatty Fruits Almond (c) Brazil (c) Cashew (c) Nuts & Seeds Celery Mushrooms Spinach Low Glycemic Oils Flax (c) Hazelnut/Filbert (c) Macadamia (c) Peanut (c) Pecan (c) Pine Nuts (c) Pistachio (c) Pumpkin (c) Sesame (c) Sunflower (c) Walnut (c) Asparagus Cauliflower String Beans Special Note : Initially. etc. or nut butters. nuts.Split Peas . heart. ocean caught fish & seafood are highly preferred.Lentils .com/where2. Please be sure to have complete compliance with this. fowl.Corn (on the cob) . You can contact your local health food store to see if they are aware of any raw dairy sources in your area. lentils. raw yogurt. pear or banana.realmilk. Recognize that your best choice may vary.) CARB O HY DRA TE S Vegetables Very Low Glycemic P rimary F o od s fo r Complimentary Foods that Primar ily Provide High Quality Additio n al F AT † D a ir y & E g g s Butter Cheese Cooked Eggs Cottage Cheese (c) Cream (c) Ghee Raw Eggs While on the 60 day gluten free plan. Garbanzo. and ALWAYS eat your meat.Wild Rice . dark(Ahi) (*Dark meat only) (*Dark meat only) Peasant (*Dark meat only) Quail Turkey * Dark meat is from the leg.) may be too high in Carbs for Some Protein Types. fowl. Remember that for at least the first 60 days you will remain gluten free. peas.White Potato . The second is to reintroduce gluten to assess your individual level of gluten intolerance. The risk appears to be less than one in 30. 6. lunch.Hearts of Palm . Raw Dairy is much more nutritionally valuable than pasteurized dairy. raw cheese. At the end of 60 days gluten free you have two choices. Part 3: You may consume artichoke hearts.000 Caution Foods Printed with a dash ( . Black.
2 oz raw cheese.Protein Type Meal Ideas Friday 2-3 Whole Foods brand bacon slices. 7 stalks lightly steamed asparagus. 1 T grated carrot. baby spinach leaves and sautéed mushrooms and onion. so the percentages are never written in stone. 1 chopped hard boiled egg. 2 artichoke hearts. 1 t chopped onion. 3 oz raw cheese. 4-5 green olives. If still hungry have a soft boiled egg. 4 green olives and 2 artichoke hearts. Dijon mustard. Have ½ of a pear or apple with raw almond butter if still hungry. It is important for those challenged with weight gain that consuming your fat is still very important and that fat consumption is not the cause of weight gain but it is the higher glycemic carbohydrates which raise insulin that is the main factor. Turkey meatballs (use dark ground turkey). Eat with baby spinach salad.30% of your meal from fat to be at your best. After baking add 1-2 T of olive oil and poultry seasoning (Whole Foods brand is great). 4 fresh olives. Fat is very important for your Nutritional Type and you may need as much as 25 . thinly sliced red onion. 1 lightly baked sirloin burger topped with 1 slice raw cheese. 6 oz bison fillet marinated in 1 T shoyu. 1 poached egg topped with 2 oz grated raw cheddar cheese over a bed of ¼ cup of chopped spinach and chopped avocado. ½ handful of raw slivered almonds. 1 soft boiled egg. Over consumption may create imbalances for you. Protein Type Tip number 1 Always chew your food thoroughly. If still hungry have Arrowhead Mill organic peanut butter with fresh celery stalks. 3 stalks chopped asparagus. 1 t sesame oil. Increase your consumption of fat and include fat with every meal. 1 T chopped parsley. Eat with 7 stalks chopped asparagus. Eggnog with 1 T raw cream. This is especially important during the colder weather periods. 1 soft boiled egg topped with 2 oz grated raw cheese. Eat with a side of artichoke hearts and a hard boiled egg. 6 oz wild caught tuna served rare over salad of baby spinach leaves. Dessert: 2” fresh coconut dipped in 1 T raw cream with 1/8 t cinnamon. 4 fresh olives 5 oz of rare bison fillet (top with 1 T raw butter lightly melted on top). 1 T chopped chives. 1 t grated ginger root. Lunch Small spinach salad with 6 oz Applegate Farms rare roast beef slices. If still hungry have 2 inches of fresh coconut with ½ handful of raw pumpkin seeds. within specific Nutritional Types there can be a variance in needs from one individual to the next. It is always best to purchase organic. Get in the practice of putting your fork down until you have swallowed your previous bite of food. Dressing with 1 T raw cream. 1-2 whole chicken legs lightly baked at 225. Lightly steam green beans and add 1 tsp raw butter. topped with slice of raw cheddar cheese. 2 bison burgers with 1 thin slice of raw cheese. Dressing of choice. Eat with 3-4 oz of lightly steamed asparagus with 2 oz of raw cheese. 2” fresh coconut dipped in flax meal. Eat with salad of artichoke hearts. chopped avocado and dressing of choice. 1 t chopped green onion. Please remember the quality of your nutritional choices is of utmost importance. Have ½ of a granny smith apple. 1 t apple cider vinegar. over consumption of carbohydrates typically leads to poor energy production and weight gain for your Nutritional Type. Marinade for 1 ½ hours and lightly bake at 225. such as salmon. 4 asparagus stalks and chopped avocado. Daily Tips Monday Breakfast Tuesday Wednesday Thursday 2-3 Applegate Farms turkey sausage links. horseradish. 3 oz raw monterey jack cheese. If still hungry have an eggnog shake or ½ sweet potato (with skin) and 1 T raw butter. This will aid in the absorption and assimilation of your foods as well as increasing the transition time through the colon. topped with 2 oz grated cheese. If still hungry have 10 walnuts and ½ of a green apple. 1 poached egg over a bed of spinach. But. 1/8 t cinnamon and 1/8 t alcohol-free vanilla extract. Tip number 3 Increase your consumption of red meat and fattier seafood.even if it is in small amounts. Tip number 2 Reduce your consumption of carbohydrates. 1 raw egg. 1 whole chicken leg lightly baked and topped with 1 T raw butter. This is one factor that is a substantial advantage to all Nutritional Types. chopped asparagus. milkshake with 1 T raw cream. grass fed beef and wild caught seafood when available. 1 T grated carrot. cinnamon and vanilla extract. Dessert: ½ apple and 10 raw almonds. 1 t expeller pressed olive oil. 1 t wild capers. 3 oz raw cheese and avocado slices. 2 oz of raw cheese and dressing of choice.Protein Type 18 Nutritional Typing Test . However. Related Link Tip number 5 Always eat a flesh protein at every meal -. 1/8 t dried oregano. 1 clove minced garlic. Form into medium sized balls and bake at 225 in glass casserole dish for 30 minutes. 1 whole chicken leg (lightly baked at 225) topped with 1 T raw butter. 2 oz crumbled goats milk feta cheese. 4 black olives. Applegate Farms rare roast beef slices rolled around lightly steamed asparagus. 2 artichoke hearts topped with melted butter and slivered almonds. 1 T grated carrot and 4 fresh olives. 1 T chopped fresh dill and 2 stalks chopped asparagus. ¼ cup of slivered almonds and a small squeeze of lime. As you progress through the program you will learn to understand your individual needs. 2 T grated carrot and 2-3 oz of raw grated cheese. 1 t wild capers. 1/8 t Worcestershire sauce (from Whole Foods).Protein Type Tips 19 .1 T chopped fresh dill. lightly steamed green beans. It is generally best to get approximately 40% of your meal from a flesh protein to be at your best. Related Link Dinner Tip number 4 Ground sirloin burger (lightly baked at 225). chopped avocado. This does not mean to eliminate carbohydrates completely. ½ cup of baby spinach leaves. Nutritional Typing Test . Add 1 tsp raw butter and one T chopped dill after it is baked. Eat with spinach salad. while keeping a focus on the quality of the flesh proteins you purchase. 4-7 oz of wild caught salmon lightly baked at 225. You will still require approximately 30% of your meal from carbohydrates.
sardines. Nutritional Typing Test . Tip number 7 Reduce your consumption of root vegetables if you are looking to reduce weight. Tip number 12 Eat approximately equal amounts of fat as carbohydrates (preferably above ground vegetables). a banana with a small handful of nuts. Except for a small percentage of those assessed with your Nutritional Type. choose fruit where you would consume the skin along with the fruit. However. pears. Never use these as a snack. and with added fat. Once you achieve the balance you are looking for you may be able to add these back into your meal plan sparingly. a half a pear with cheese. The key is to focus on low glycemic carbohydrates along with fat consumption. If you are going to use other fruits other than those listed. Tip number 10 Evaluate your willingness to consume high purine foods such as organ meats. Even though we have been told to stop eating fat for decades it is important for you to achieve this higher fat intake. in small amounts. They are still quality nutritional foods. Tip number 8 Reduce your consumption of grains and eliminate all gluten containing grains. Approximately 30% of your meal should come from vegetables to be at your best. Examples of this would be a half an apple with peanut butter. coconut oil. While many do not naturally gravitate towards these foods you may want to experiment by adding them in. It is recommended you consume most of your fruit during the warmer seasons of the year. Once you achieve the balance you are looking for you may be able to add these back into your meal plan sparingly. and caviar. You may start craving these once your body recognizes the benefits that are provided. If these are to be used please only eat them in small amounts. or shredded coconut mixed in with some yogurt. But make it a smaller portion than your protein. but best if used sparingly. Tip number 9 Always be sure to include a vegetable at every meal. liver pate. Tip number 13 When you eat fruit.Tip number 6 Only consume fruit at the end of the meal or not at all.Protein Type Tips 20 Nutritional Typing Test . avocado. Tip number 11 Evaluate your willingness to consume high purine foods such as organ meats. nuts and seeds. anchovies. and olives. but please eat them sparingly and with added fat. fruit is not a necessity. mussels. and caviar. These vegetables generally have a high glycemic index and create weight challenges among other potential health challenges. anchovies. nut butters. mussels. Vegetables should always be eaten with fat to aid in the slower release of glucose and an improved use of energy in our body. These should only be used at the end of the meal. When eating fruit. coconut. liver pate. These are foods that create a more substantial state of balance for most that are assessed as your nutritional type. These tips will aid in regulating blood sugar to promote balance within your body and aid in weight loss. it is also best to eat fruit with the skin on. You may start craving these once your body recognizes the benefits that are provided. Some quality fats that can be used are raw butter. at the end of your meal. While many do not naturally gravitate towards these foods you may want to experiment by adding them in. herring. olive oil. and green tipped bananas. and always with added fat. The non-gluten containing grains may be fine in small amounts. liver sausage. Eat it with added fat.Protein Type Tips 21 . liver sausage. most do not respond well to grains and it may be best to eliminate or reduce these products. herring. primarily choose apples. sardines. cream or cheese. These are foods that create a more substantial state of balance for most that are assessed as your nutritional type.
not on personal experiences. there are often no obvious symptoms that would direct a doctor or patient to suspect subclinical conditions. These lab tests can be used by anyone seeking to determine reliable. only to unwittingly be causing health problems by eating foods that are harmful to them. sub-clinical problems are hard to recognize and frequently go undetected de- Nutritional Typing Test . It is clear that there is little to no consensus on what constitutes a healthy diet or how to go about choosing foods wisely. Similarly. I will discuss lactose intolerance. Each week the media reports more and more information about the “food pyramid” has replaced the old four food groups. Later in this section.Gluten Sensitivity 22 I will now address the subject of sub-clinical or hidden gluten intolerance. By their very nature. etc. Gluten Sensitivity Additionally. Nutritional Typing Test . Since symptoms aren’t obvious and sub-clinical consequences related to sub-clinical gluten intolerance without understanding the true cause of their problems. The purpose of this discussion is to help you understand the importance of eating foods that are well-tolerated and to teach the value of avoiding those foods that can lead to health problems. there are diets for every imaginable purpose. The challenge is each of us as individuals. there are diagnostic tests HIDDEN GLUTEN INTOLERANCE articles. preferences. People who want to eat healthy. current fads or product marketing. to have good cognitive function. and to stimulate healthy immune function.A Commonly Overlooked Health Hazard by Dr. or incorporate foods such as soy products to help hormonal balance. In other words. well-tolerated and health promoting for our unique body chemistry. The focus of this discussion will be on food intolerance and food allergies with a special emphasis on the newly discovered condition referred to as sub-clinical or hidden gluten intolerance. Science can guide us in terms of explaining the basic requirements for normal human physiology and function when it comes to how to eat. well you have maintained your blood sugar control over time. science-based dietary recommendations. in fact. Many follow what they assume are healthy diets with the best intentions. sucrose intolerance and the subject of food reactions in more detail.Gluten Sensitivity 23 . any diet-related advice must be based on sound physiological principles. not opinions. This recently discovered health problem is at epidemic proportions in certain populations in the United States and sadly is largely unrecognized. and diet that apply to all of us. nutritious foods are frequently confused about what to do. but sorting through the contradictory advice has become so challenging that many people simply give up. There are dozens of diets to help a person lose weight. there are sophisticated laboratory tests available that screen for food intolerance and food allergies to determine what speci c foods are right for you. Dan Kalish There is no more contention around any health issue than the subject of how to choose foods that are right for you. Scientists have known for decades that proper blood sugar control is absolutely required for maintenance of appropriate fat levels. First and foremost. enhance athletic performance. There are two general topics to investigate in determining the best diet for you. DEFINITION OF SUB-CLINICAL INTOLERANCE Sub-clinical means hidden. The following discussion of this complex and misunderstood issue provides a starting point for making sensible food choices based on science.
and environmental illness. and dermatitis herpetiformis.Gluten Sensitivity 25 . The reaction to gluten in celiac disease is similar to sub-clinical gluten intolerance. ferent based on the severity or degree of damage. THE FIRST TESTS FOR SUBCLINCIAL GLUTEN INTOLERANCE Other symptoms of celiac include steatorrhea. 80-85% tested positive. Dr. celiac sprue or non-tropical sprue.DISCOVERY OF SUB-CLINICAL GLUTEN INTOLERANCE RELATIONSHIP TO CELIAC DISEASE liam Timmins’ clinical observations as well as those of other physicians involved in treating patients with chronic fatigue. - Sub-clinical gluten intolerance is often confused with a medical condition called celiac disease. These obvious symptoms often lead doctors to recognize those with celiac in Others with celiac disease are not diagnosed until the adult years. The evaluation process has become even more comprehensive and many of those people with this condition who may have gone undiagnosed in the past can now be accurately tested. and as such it is easier to diagnose. which is present in the gluten protein portion of certain grains and also in soybeans. a technological breakthrough in the form of a highly specialized salivary test for sub-clinical gluten intolerance made more comprehensive investigation into this problem possible. there has been continual work to uncover the nature and extent of this problem in the United States and Europe. symptoms alone. or sub-clinical. a skin condition. Timmins realized there could be a connection with the diets of this select group of patients and their unknown condition. a long chain of amino acids. it had become The observation that there was a genetic component to the condition narrowed the range of possible explanations. What exactly is sub-clinical gluten intolerance? Sub-clinical gluten intolerance refers to exposure to - refer to this condition. A person with celiac disease may have blood in their stool or experience disabling pain when they consume gluten-containing foods. At one point. which is undigested and unabsorbed fat in the stool.Gluten Sensitivity 24 Nutritional Typing Test . sometimes referred to as gluten enteropathy or gluten intolerance. In addition to the clinical presentation. Nutritional Typing Test . celiac disease can be detected by a blood chronically ill patients. This outstanding discovery has now been demonstrated time and time again with a wide range of patients. weakened immunity. These patients had been previously unresponsive to all known treatments. Through laboratory research of this patient population of chronically ill individuals. except as to the degree of intensity. Celiac disease is not hidden. In 1994. GLUTEN AND GLIADIN gradually understood. - Over the course of many years. Gliadin is a polypeptide. When the initial salivary tests for sub-clinical gluten intolerance were run on several hundred people from this population.
It is best to avoid all eliminating gliadin. the traditional diet of these Asian countries is rich in foods that help balance the negative issues associated with soy consumption. the molecule that causes the problem. turkey.” and while they do contain a small SAFE GLUTENS unless one experiences any adverse symptoms. oats. To clarify. crackers and other gluten free substitutes on the market.Gluten Sensitivity 26 Nutritional Typing Test . corn. Some of these grains have lower concentrations of both gluten and gliadin than centration food source. pasta. if you have sub-clinical gluten intolerance — what can you eat? As already mentioned. In some cases people are allergic to rice. Even though soy has gotten a lot of attention in terms of its ability to help women with hormonal imbalances and bone loss. and cereals. and couscous. AVOID CONCENTRATED SOY PROTEIN mation and soothe irritated tissue in the intestinal tract. rice. ing chicken. bagels. soybeans may be a problem. Some companies list their products as glunication. pork. salmon. quinoa. don’t trust them. buckwheat or millet. sub-clinical gluten intolerance will be used to refer to this sensitivity to gliadin in the rest of this discussion. this does not hold true for tion and ultimately exacerbate hormonal imbalances and accelerate bone loss. Additionally. Deglycerized licorice root can also be used to Most people don’t feel better immediately after eliminating gluten from their diets. but the glutens in these foods do not contain the safe grains include quinoa and amaranth. There are also rice. - TREATMENT RECOMMENDATIONS gluten reaction with several natural products. etc. Rice. and corn-based noodles. corn. gliadin.Gluten Sensitivity 27 . but not all gluten-containing foods. and millet have glutens. amaranth. So. unless you are allergic.This subject is confusing. independent of the reaction to gluten/gliadin. Nutritional Typing Test . lamb. Any kind of vegetable and any type of fruit is OK. Reading labels can be very misleading. There has been some debate about whether or not oats are “safe. Soybeans are another food that many people with gliadin intolerance react to. and there is much misinformation about gluten and gliadin. as are all beans. beef. and then to reintroduce it back into the diet at a later time to see how reactive you are to soy. There are rice and almond-based breads available. and cereals. tuna. usually found in the refrigerated section of your local health food store. is not well-tolerated by people with sub-clinical gluten intolerance. buckwheat. Soy products can be very helpful for women who tolerate gliadin and have from Japan and China where gluten intolerance is not as common as it is in the United States. millet. is present in some. except in some cases. as it may take 30 tine to heal. yam. and buckwheat are OK. This dietary restriction eliminates bread. corn.
PHYSIOLOGICAL EFFECTS OF SUB-CLINICAL GLUTEN INTOLERANCE Following are some of the physiological changes that result from sub clinical gluten intolerance. Often these symptoms fade in the early adult years only for the problem to reappear when a person is between 30 and 60 years of age. Assuming there is no further - Then the protective white blood cells degenerate or reenter the blood circulation. noticeable changes have taken place. nying swelling. and cellular disintegration or proliferation takes place in which injured cells are replaced and swelling disappears with goes back to wait for the next emergency call.Gluten Sensitivity 28 Nutritional Typing Test . may go undetected for years or even decades before it results in the expression of symptoms. cade and the damage to the lining of the small intestine continues.Gluten Sensitivity 29 . and importantly a change or interruption in the normal function of the small intestine. structural support. This response is the body’s attempt to repair tissue damage and prevent infections by quickly bring- Nutritional Typing Test . The purpose of this physiological mechanism is to handle the insult. or milk intolerance. a viral or bacterial infection. whether it is physical trauma.on a gluten free diet. or white blood cells into the tissues for enhanced immune protection. or the gliadin molecule in those who are gliadin sensitive. In each case the body attempts to remove the harmful substance and quickly control the damage that has been caused. a constant upset stomach. sue components. This is followed by movement of leukocytes. the physical regeneration and repair process can begin. In comes into contact with the wall of the small intestine. initially there will be heat. healthy mucosa. or lining tissue of the small intestine. swelling. In some cases there may be symptoms in childhood such as allergies. This process accomplishes either regeneration of the normal tissue architecture and return of physiologic function or the formation of scar tissue to replace what cannot be repaired. In certain cases people may feel considerably worse upon initially starting a gluance. THE MEANING OF INFLAMMATION Twelve to 14 hours after this series of physiological reactions. by around 6 to 9 months of being gluten free. On the cellular level. This whole sequence of events can take place each time a gluten sensitive individual eats gluten-contain- activated. a series of events take place including dilation or enlargement of blood vessels with increased permeability and blood protection in the form of white blood cells and other immune system cells. With a mucotoxic reaction to gluten in the gastrointestinal tract. asthma. ing our own internal 911-response team to the injury site. redness. the body’s response to gliadin fades provided there is no further exposure. reoccurring infections. At this point. This physiological protection includes the mation.
On the ends of the villi are microvilli. These immune cells produce secretory IgA. that stick out from the wall of the intestine into the lumen or center. and pepsin. bacteria. EFFECT ON IMMUNE SYSTEM & HORMONAL SYSTEM DIGESTIVE SYSTEM EFFECTS There are specialized immune cells that line the small intestine called immunocytes. which together begin the breakdown of proteins. the viruses that infect us have antigen markers on their outer surfaces and our immune system recognizes these antigens and then makes antibodies to destroy the virus. For example. which also can result in many other food reactions. It’s estimated that the entire absorptive area of the small intestine is roughly the size of a basketball court. just barely visible to the human eye. in some people. and this in turn can lower your immune defense thereby opening the door to intestinal infections. This is because secretory IgA also helps the body handle food antigens. sometimes referred to as the brush border. called hydrochloric acid.Gluten Sensitivity 31 . Antigens mark substances as foreign to the human body. parasites. Other people may be sensitive to pollen antigens or mold antigens and so have reactions to these Nutritional Typing Test . These villi are between ½ and 1 ½ mm long. Absorption is the process of bringing the nutrients from our gastrointestinal tract into the rest of our body’s tissue. and yeast or fungal organisms can more easily infect someimmune defense is commonly referred to as depressed secretory IgA. The small intestine is called “small” because it is smaller in diameter than the large intestine. This total area for absorption can be compromised by any condition that irritates the lining of the small intestine. immediate symptoms.ing food. Food is also foreign to the body and so has antigens. viruses. As food is digested. the results of this low-grade response to the gluten/gliadin molecule can small intestine is the hormonal/immune system. Sub-clinical gluten intolerance ways. increase the surface absorption area of the small intestine up to 1. The recognition of what is an OK antigen and what is not an OK antigen allows our immune system to attack and destroy harmful substances. it is in fact longer and in many ways more crucial to our health than the large intestine. THE PROBLEM WITH FOOD ANTIGENS our immune system as OK or not OK. In other words — the inability to get the vital nutrients your body needs delivered to your cells. In gluten intolerance. a critical component of the Good health requires proper digestion and absorption. there is a destruction of the villi referred to as villus atrophy. it needs to be absorbed. Therefore. However.Gluten Sensitivity 30 Nutritional Typing Test . when you have a viral infection like the common cold. food reactions do occur because of an inappropriate response of the immune system to antigens in food. These two adaptations. If a gluten intolerant person eats gluten-containing foods for extended periWith long-term exposure. Typically we don’t react to food antigens. From the stomach the products of digestion enter the small intestine. Digestion is the mechanical and chemical breakdown of the food we eat. This poor intestinal function caused by improper digestion of food is referred to as maldigestion or literally “bad digestion. However.” Inadequate absorption of nutrients is referred to as malabsorption.000-fold. villi and microvilli. Food then enters the stomach where further breakdown occurs from the presence of stomach acid. Digestion is initiated when we chew food and begin to break it down with digestive enzymes. a certain percentage of these cells.
throat. allergies. This is another link between gastrointestinal stress and the immune system.Gluten Sensitivity 33 . this immune suppressing role of corticosteroids is used in medicine in certain circumstances when immune suppression is the goal. loss of libido. - nutrients will not be realized. Having leaky gut through. These lining tissues act as vital barriers to defend the body from infectious organisms. This leads to a great deal of immune stress as your body tries to handle all these uninvited guests. They are used for a wide variety of medical purposes. Our body also makes its own corticosteroids. increased permeability (also known as leaky gut syndrome) occurs. The small intestine is constructed like a tube.Gluten Sensitivity 32 Nutritional Typing Test . which can be destroyed by reactions to gluten. depression. costeroid medications such as prednisone or cortisone. sometimes referred to as hypoglycemia. Symptoms of adrenal exhaustion will eventually appear such as fatigue. Corticosteroid injections are used for joint and muscle injuries to reduce pain. As a matter of interest. I will review the structure and function of the small intestine. the urogenital tract. However. Mucosal tissues also line the sinus passageways. MUCOSAL LINING AND LEAKY GUT CORTICOSTEROIDS There are also many connections between subclinical gluten intolerance and other intestinal problems. frequent illness. Gluten reactions also cause other problems. With organ transplants and in some serious autoimmune diseases. Leaky gut syndrome refers to the loss of integrity of this mucosal or lining tissue. These lacteals are responsible for mised. the lungs. CORTISOL — THE STEROID YOU MAKE YOURSELF With leaky gut syndrome. it can result in healthy fats/oils not being absorbed that are critical to your health. elevated cortisol suppresses our immune response. the mouth.us more susceptible to antigens of all sorts. The small intestine lining tissue also performs the crucial function of absorption of nutrients. To describe this connection in more detail. This is due to the negative e ects on digestion and absorption in sub-clinical gluten intolerant individuals Nutritional Typing Test . etc. There are structures called lacteals that are located in the tips of the villi. the lining of your intestine becomes overly permeable and molecules that were not intended to cross into your blood stream enter. large doses of corticosteroids are used therapeutically to suppress immune function. - duction. This can make a person highly reactive to food antigens who might not otherwise have this problem. it also causes a catabolic (or breakdown) state to exist in our body. The inside of the tube is the healthy mucosal lining. the most abundant of which is the hormone called THE IMPORTANCE OF LACTEALS Since cortisol is also one of the major modulators of immune function. in other situations this immune suppressing role of cortisol and corticosteroid medications works against our health. It is common for people with sub-clinical gluten intolerance to develop blood sugar problems. and vaginal tract. or leak in. allergies to improve function of the airways. this suppresses our immune response. anti-oxidant formation and many other processes.
Lactose intolerance frequently accompanies gluten intolerance. or - The approach taken in natural therapies is to look for causative agents.Gluten Sensitivity 34 Nutritional Typing Test . amino acids and essential fatty acids. - production can lead to accelerated osteoporosis. ability to absorb is critical to optimal health. The prevalence of this problem can be seen in the numbers of depressants are called SSRIs. So improper digestion and/or Lactase. memory loss. restore normal serotonin levels. this one factor can prevent recovery from chronic fatigue. Damage to the architecture of the intestinal wall and the subsequent decrease in enzymes for lactose and sucrose digestion leads to problems in digesting dairy products such as cheese. need to avoid cow’s milk products. In this instance. recurrent infections and a cycle of chronic illness. In this case. it is absolutely required to avoid all lactose-containing milk and dairy products because ing. If you either (A) do not eat adequate protein. In other people. and greater risk for elevated homocysteine levels. These natural therapies can be used with great success. Goat’s milk yogurt and goat or sheep’s milk cheeses such as feta cheese and others are usually acceptable alternatives. our body and are vital for normal brain function. However. there will be a more or less permanent sensitivity to dairy products. provided the appropriate foods are being eaten and normal gastrointestinal function has been restored. These medications prevent serotonin levels. eggs are not considered to be dairy products. Lactase breaks down lactose or milk sugar in the same way sucrase enzymes breaks down sugar or sucrose. minerals. As the villi on the intestinal lining heal from a gluten free diet. LACTOSE AND SUCROSE INTOLERANCE The carbohydrate portion of milk is referred to as lactose or milk sugar. in the initial 6 to 9 months of eliminating gluten. and milk. ice cream. rotransmitters to communicate. They are made from amino acids found in protein-containing foods. pression. cottage cheese. Nutritional Typing Test . or (B) cannot digest protein well.NUTRITIONAL DEFICIENCIES Depending on the extent of the problem. a person may need to use extensive nutritional supplementation to restore normal levels of vitamins. addressing dietary intake of protein. such as thereby improving the outcome. This includes the complete elimination of cow’s milk products such as cheese. a specialized enzyme that aids digestion of lactose in milk products is usually lacking in people with sub-clinical gluten intolerance. and all types of milk products as well as sugar containing foods. In certain people who have food sensitivities. a key factor in development of heart disease. yogurt. or selective serotonin reuptake inhibitors.Gluten Sensitivity 35 . some individuals will be able to tolerate dairy products again in nine months to a year.
There is a simple home challenge for lactose intolerance. The second option is to pursue additional testing for delayed food allergies. meaning it passes from generation to generation. If present. If you experience no reaction whatsoever. since eating foods that you are allergic to every day can interfere with healing of the intestinal tract. Nutritional Typing Test . abdominal discomfort. suspect sucrose intolerance. it will help to identify many people who are. you eat a strawberry and get a rash. HOME TEST: Upon awakening. gas or other digestive symptoms.LACTOSE HOME TEST However.Gluten Sensitivity 36 Nutritional Typing Test . drink a large glass (8-12 oz. the symptoms may not appear immediately. you are likely lactose intolerant. While this test may not reveal every case of lactose intolerance. gas. Stir well and drink. Scottish. There is a home test for sucrose intolerance also. and other Northern European and Eastern European heritages. your doctor may recommend a 4 to 5 day food rotation diet. These don’t usually require testing to determine.) of whole milk on a completely empty stomach. First thing in the morning. Sub-clinical gluten intolerance and celiac occur less frequently in non-European populations.Gluten Sensitivity 37 . and foods that would otherwise be tolerated can become allergenic. removal of gluten circumstances. You still Sub-clinical gluten intolerance often leads to the development of multiple delayed food allergies. Scandinavian. rye. Do not eat or drink anything for three to four hours and check for any abdominal discomfort. Gluten intolresponse due to the reaction to the gliadin molecule in gliadin sensitive individuals. Many people will be milk protein allergic and lactose intolerant at the same time. They found approximately one in 150 people with this condition. and other gluten-containing grains. Although the problem with food allergies is generated by the damage from gluten. barley. this overexposure to food antigens causes the immune system to react. The latest research study published in the British Medical Journal in November of 1998 found previgluten intolerance. Multiple pathway food exactly which foods you are reacting to. You may be allergic to the proteins of milk even though you are not lactose intolerant. even in the absence of gluten intolerance are lactose intolerant and simply do not produce lactase enzymes and so cannot digest dairy products containing lactose. mune system. add two teaspoons of pure sugar to a large glass of water. Leaky gut syndrome and the accompanying premature leaking of food antigens into the bloodstream cause this. Gluten intolerance is found most frequently in those with Irish. years with sub-clinical gluten intolerance and do not experience obvious symptoms. - ALLERGY VS. In some cases. bloating. If you experience bloating. Do not eat or drink anything else for 3 to 4 hours. but will be noticed within 24 hours. delayed food allergies are hard to identify because the reaction may not appear for hours Some people. In time. Many books are available from your local bookstores on food rotation diets. Do not be misled by the fact that you do not test positive to these gluten-containing foods. English. You will then know what foods to avoid and what foods are safe. It is suspected the levels of sub-clinical gluten intolerance are much higher. you probably are not lactose intolerant. Other people may be allergic to the proteins of milk and not be lactose intolerant. It is important to employ one of these options. INTOLERANCE There is a great deal of confusion and misinformation about food allergies and gluten. It is important to note that many people who are gluten intolerant do not test positive on food allergy testing for wheat. MULTIPLE DELAYED FOOD ALLERGIES Sub-clinical gluten intolerance has a genetic basis. food allergies are usually easy to recognize – for example. diarrhea. mucous in the throat or abnormal bowel habits.
weakening of the bones. progesterone. Parasites deeply embedded in the intestinal lining can even be resistant to powerful antibiotic treatments. the essential fatty acids from which we manufacture all our reproductive hormones. intestinal damage is still taking place. With or without obvious symptoms. Even if women take estrogen and calcium supplements. There have been many theories postulated as to why this is the case. CANDIDA There is a relationship between Candida. lack of calcium. PARASITES The structural changes to the environment of the small intestine from gluten intolerance create the perfect habitat for development of pathogenic infections. testosterone. This weakened mucosal immune defense can open the door for Candida to overpopulate and become invasive Candida (invasive means to invade and attach itself to the healthy mucous lining of the intestines). FOOD ALLERGIES AND FOOD CRAVINGS Along with food allergies come food cravings. referred to as crypt hyperplasia and deepening of the crypts. mune response in the intestinal lining. However. if you are gluten intolerant you must be 100% sure your meal is gluten free if you are to have any form of alcohol with your meal. iron. if gluten/gliadin is ingested along with any alcohol. makes for a deep pocket where a pathogen such as a parasite can survive by evading the usual immune surveillance that occurs in the lining tissue.Gluten Sensitivity 38 Nutritional Typing Test . tors taken together create a situation where parasite infections can take hold and become chronic. elongating of these crypts. at this point they are all speculafoods all the time there is a high probability that you are allergic to them. Nutritional Typing Test . Wines on the other hand. and vitamin B12. vitamin A and E and K and importantly. the gliadin is immediatefore. ALCOHOL AND GLUTEN A special note about alcohol and gluten: Hard alcohol and beer are made from grains that contain gliadin and are to be strictly avoided. and food intolerances. and adrenal hormones including estrogen. Lack of reproductive hormones leads to disruption of the normal menstrual cycle. are made from grapes and therefore do not contain gluten/gliadin. and it has frequently been observed that people crave that which they are allergic to.Some people who are constitutionally strong and have good adrenal function and eat moderate amounts of gluten containing foods may never experience obvious symptoms. NUTRITIONAL DEFICIENCIES and carbohydrates.Gluten Sensitivity 39 . folic acid. causing PMS or menopausal symptoms. Because of this. people with gluten intolerance need to rule out the possibility that they are harborthese chronic infections cleared. cortisol and DHEA. an opportunistic organism in the gastrointestinal tract. they may not be adequately absorbed.
Meal Preparation and Recipes GLUTEN SENSITIVITY SUMMARY We understand that it is a challenge to remove gluten from your diet. Cook at 225 degrees at 4 minutes per ounce for ﬁsh and seafood. it is also recommended to remove pasteurized dairy from your meal plans. turkey. and 5 minutes per ounce for all other meats. Please visit www. but will enhance the taste of your food. lamb. so please partake of them sparingly. they are still very poor food choices for you. use a glass casserole dish such as a Pyrex pan. halibut. and a protein type should still avoid these foods. There are some very effective marketing strategies when it comes to gluten free packaged products like cookies. Some of the meal ideas below incorporate low temperature cooking. a mixed type more than likely will struggle with these. All vegetables All beans except soybeans Corn Rice. This will not only aid in maintaining a higher nutrient content. beer. trout. Please remember that gluten free does not necessarily equate to good health. To utilize low temperature cooking. pork. crackers. basmati rice. A veggie type may be able to use these products on occasion. we will focus on the positive and provide examples of what a gluten free meal looks like. duck. Lack of antioxidant vitamins E and A compromise our ability to ght free radicals and can further contribute to degenerative conditions such as cancer and heart disease. and may eventually lead to poor health.Gluten Sensitivity 40 Nutritional Typing Test .Chicken. We welcome you to the wonderful world of balanced optimal health! This is the beginning of a journey that can last a lifetime. and iron de ciencies lead to anemia. but it speciﬁcally mentions raw dairy. Please don’t be fooled into believing that gluten free makes them “good” for you. or not at all.com to ﬁnd a raw dairy connection in your area. salmon. any type of poultry Fish and Seafood . We are pleased that you have made the choice to educate yourself not only on the aspect of a gluten free lifestyle. Dairy products are listed in some of the meal plans below.realmilk. At the very end of these examples are recipes for some non-gluten baked goods and a ﬂour replacement recipe to be used only sparingly during those times that you are looking for a baked treat. depression. As a part of the initial 60 days of becoming gluten free. Raw dairy can be used during this 60 days generally without any challenges. B12. and increased risk of heart disease and neurological diseases. any type of meat Poultry . but also regarding your own bio-chemical nutritional needs with nutritional typing. so instead of focusing on the negative and giving you a list of what to remove.Gluten Free 41 . and always use a lid on this dish for the cooking process. brown Rice Bread Rice crackers Potato Millet Quinoa Amaranth Oats Buckwheat (not a wheat) Wheat and barley grass (has no protein) Gluten Free Breakfast Ideas Nutritional Typing Test .Folic acid. breads and the like. Quite simply. Most gluten free products bought in our markets today are still an over processed poor carbohydrate that creates blood sugar challenges. Gluten Free NOT OK / NOT TOLERATED Wheat pastries) Rye Kamut Spelt Soy Pasteurized cow’s milk products OK / TOLERATED FOODS Beef.tuna. It is recognized that cooking your food at higher temperatures will have an adverse effect on the nutrients within the food. including wild rice.
After baking. 4 fresh olives 2-3 Whole Foods brand bacon slices. Coat with fresh herbs of oregano and dill after cooking and freshly squeezed lemon. Dip in 1-2 tablespoons raw cream or yogurt with chopped dill. Dressing with 2 tablespoons olive oil and 1 tsp apple cider vinegar (add in 1 tablespoon of raw cream or yogurt with chive. mushrooms. Top with diced tomato and chopped fresh or dried oregano. Top with dressing made of 2 tablespoons olive oil. Eat with lightly steamed cauliﬂower. zucchini and yellow squash. ﬁnish off with a small handful of organic strawberries or fresh peach slices in raw cream. Dressing made with 2 tablespoons olive oil or walnut oil. Gluten Free Lunch Ideas Sear 4-6 oz of Ahi tuna steak (sear for 1-2 minutes on each side).Gluten Free 43 . Have 3-4 oz of lightly baked codﬁsh. Eat with lightly steamed cauliﬂower and fresh tomato. Nutritional Typing Test . 2 soft boiled eggs. pinch of cayenne pepper. If desired. with ¼ cup of raw milk. & 1 sliced hard boiled egg. It is ideal to bake your omelet in a glass Pyrex dish at 225 until formed. 1 tsp chopped red onion. Spinach salad with slices of hormone free rare roast beef and turkey breast slices (4-6 oz total). 2 soft boiled eggs served over sliced tomatoes & baby spinach leaves. If desired. 1 tsp apple cider vinegar. Lay romaine leaves on plate & top with meat slices. chopped green onion & cubed avocado. If desired ﬁnish off with corn on the cob topped with raw butter. sliced mushrooms. Top with 2 oz crumbled raw feta cheese. Top with 1 tablespoon raw butter (allow to lightly melt on top) Add Italian seasoning and Himalayan salt to taste. grated raw cheese. ½ cup of baby spinach leaves. Thinly slice and add to a romaine and red leaf lettuce salad w/ cucumber. ½-1 cup cottage cheese w/ 1 tablespoon chopped fresh chives. If desired ﬁnish off with 2 small apricots. Top with fresh chopped basil & olive oil. cinnamon and 1/8 tsp real vanilla extract. Veggie omelet (3 eggs) with asparagus. Top off with a few apple slices and cinnamon. freshly grated ginger and a dash of low-sodium tamari or shoyu. 4 oz smoked or lightly baked salmon topped with chopped fresh dill. cucumber. 1 cup of raw plain yogurt with ¼ cup of blueberries stirred into yogurt. Bake in glass Pyrex dish at 225 for 20-30 minutes. sliced tomato. 2-3 Applegate Farms turkey sausage links. Top with freshly squeezed lemon juice. 2 oz raw cheese. 4-6 oz of hormone free rare roast beef and black forest ham slices. Have 3-4 oz of chicken breast. sliced mushroom and tomato. Use ½ -1 cup oatmeal with one egg white stirred in while piping hot. 1 tsp apple cider vinegar (add in 2 tsp raw cream or yogurt with fresh garlic and/or chive if desired). Eat with a small salad of red leaf lettuce. 2-3 chopped shiitake mushrooms & chopped green onion. 2-4 slices of hormone free turkey bacon.Gluten Free Breakfast Ideas 2-3 Applegate Farms turkey sausage links. Eggnog with 1 tablespoon raw cream. Salad with red leaf lettuce. 1 soft boiled egg. Lightly steam red pepper. tomato. ½ chopped avocado. Have ½ cup of brown rice if still hungry. If desired ﬁnish off with a small handful of organic raspberries. ¼ cup chick peas. ½ tsp mustard. garlic or herb of choice. red pepper. garlic or green onion for a creamy dressing). 5-6 large romaine lettuce leaves. red pepper. Top with 1 tablespoon olive oil. top with raw cheese. If desired ﬁnish off with 3-4 cantaloupe or honeydew slices. Add in 2-4 fresh calamata or green olives. mushrooms and 2 oz of raw cheese. If desired ﬁnish off with a small amount of a pear with nut butter. Dressing with 2 tablespoons of organic sesame oil. 1 poached egg topped with 2 oz. grated carrot. Lay strips of raw cheese on top after turning off heat. If cooking stovetop use ½ tsp coconut oil and a low ﬂame.Gluten Free 42 Nutritional Typing Test . If desired ﬁnish off with a small handful of blueberries. cucumber. chive. cherry tomatoes. grated raw cheddar cheese over a bed of ¼ cup of chopped spinach and chopped avocado. sliced tomato and cucumber. end with ½ cup of oatmeal. 4-8 oz total of hormone free rare roast beef slices and turkey breast slices wrapped around sliced cucumber & celery sticks & stuffed with sunﬂower or other sprouts. paprika and Himalayan salt. If still hungry have a few sweet potato slices. cinnamon and vanilla extract. 1-2 turkey burgers (mixture of dark and light meat) with 1 tsp chopped parsley. If desired ﬁnish off with ½ cup of buckwheat (buckwheat groats are sold in bulk at Whole Foods) topped with a small amount of diced green apple and cinnamon. Dressing with 1 tsp olive oil and 2 T freshly squeezed lemon. 2-3 oz of raw cheese & horseradish mustard. If desired ﬁnish off with apple slices slathered with raw almond butter. freshly squeezed lime. 1 T grated carrot. cubed avocado. 2-3 Amy’s or Applegate Farms chicken sausage links. sliced tomato.
¼ cup of slivered almonds and a small squeeze of lime. Dijon mustard.Gluten Free 45 . This mixture will contain a full compliment of your essential amino acids. broccoli and red pepper and add freshly squeezed lemon. Lightly steam red pepper. 1 clove of minced garlic and 1 tablespoon of chopped green onion. 6 oz bison ﬁlet marinated in 1 tablespoon of shoyu. If desired ﬁnish off with a small organic sweet potato with skin and added raw butter. Always remember to use these type of products sparingly. a mixed type more than likely will struggle with these and a protein type should still avoid these foods. Eat with spinach salad. avocado. Sirloin burger served rare (bake at 225) with raw cheese (allow to lightly melt on top). 3 stalks of chopped asparagus. 4-5 of green olives.Gluten Free 44 Nutritional Typing Test . Applegate Farms rare roast beef slices rolled around lightly steamed asparagus. Lightly steam green beans and add 1 teaspoon of raw butter. 1 whole chicken leg (lightly baked at 225) topped with 1 T raw butter. Eat with lightly steamed broccoli & cauliﬂower topped with 1 tablespoon raw butter (allow to lightly melt on top). 1 tablespoon of grated carrot. Eat with lightly steamed asparagus and red pepper topped with 2 tsp raw butter. 1 teaspoon of chopped onion. 7 stalks lightly steamed asparagus. chopped avocado with your dressing of choice. Dressing with 1 tsp olive oil and 2 tablespoons raw apple cider vinegar. 2 artichoke hearts and 3 oz raw cheese. 2 artichoke hearts topped with melted butter and slivered almonds and 4 fresh olives. Gluten Free Dinner Ideas 4-6 oz of wild caught salmon topped with Italian seasoning and lemon wheels. If desired include ½ sweet potato (with skin) and 1 tablespoon raw butter. Lightly sauté red cabbage. Top with raw butter or olive oil and sprinkle with paprika. Mari nade for 1 ½ hours and lightly bake at 225 degrees. Include 3-4 oz of lightly baked chicken breast topped with paprika and 1 tablespoon chopped dill. Add one soft boiled egg and 2 inches of fresh coconut with ½ handful of raw pumpkin seeds if desired. bake in glass Pyrex at 225 for 2 ½ hrs. Please remember that a veggie type may be able to use these products on occasion. Dressing with 1 tsp olive oil and 2 T freshly squeezed lemon. ¼ cup chick peas. 1 whole chicken fryer (3 lbs) stuffed with fresh rosemary and whole garlic cloves (form slits in chicken & stuff with rosemary and garlic). 2 oz of raw cheese and dressing of choice. garlic. Have ½ cup of brown rice with this meal if desired. Add in ½ of a cubed avocado. Gluten Free Flour Mixture This is a basic mixture of gluten free ﬂours that can be combined in advance so you have a gluten free mixture to replace conventional gluten containing ﬂours. Include a few sweet potato slices with this meal. 1 tablespoon of chopped parsley. grated carrot. zucchini and yellow squash and top with freshly squeezed lemon juice.Salad with 1 chopped zucchini. Salad with red leaf lettuce. Have ½ cup of wild rice if still hungry. Start with one bison burger with 1 thin slice of raw cheese. Include with this meal fresh corn on the cob. Have 3-4 oz of Applegate Farms turkey breast. cucumber. Chicken will be good for 3 or 4 meals. Have 3-4 oz of chicken breast (lightly baked at 225). Eat with lightly steamed broccoli & cauliﬂower. Have ½ of a pear or apple with raw almond butter if still hungry. 1 T chopped red pepper and 1 tsp chopped dill. 3 oz raw cheese and avocado slices. 1 T grated raw sweet potato. If desired ﬁnish off with pear slices slathered in cashew butter (Rejuvanitive foods makes delicious cashew butter). If desired. Eat with a side of artichoke hearts and a hard boiled egg. red pepper. Add 1-2 tablespoons of olive oil when done baking. 1 teaspoon of sesame oil. horseradish. Eat with baby spinach salad. Bake at 225 for 15-20 minutes. 1/8 teaspoon of Worcestershire sauce and 1/8 teaspoon of dried oregano. Have 3-4 oz of lightly baked codﬁsh coated with fresh herbs of oregano and dill after cooking along with freshly squeezed lemon. tomato slices and capers. Have with ½ cup of cottage cheese with fresh chopped chive. 1 teaspoon of grated ginger root. *Below is the ﬂour recipe and some gluten free recipes in case you have a strong desire for a baked product as a treat on occasion. Dessert: 2” fresh coconut dipped in 1 T raw cream with 1/8 t cinnamon. Form into medium sized balls and bake at 225 in glass casserole dish for 30 minutes. 1½ cups coconut ﬂour 1 cup of rice ﬂour 1 cup of potato starch ﬂour 1 cup tapioca ﬂour ½ cup cornstarch ½ cup garbanzo or fava ﬂour 2 tablespoons xanthan gum Nutritional Typing Test . Turkey meatballs (use dark ground turkey). ﬁnish off with watermelon dusted with cinnamon.
carrots. Whisk eggs in separate bowl 6. Combine ﬂours. 2. 5. Blend in orange zest. 3. xanthan gum. baking powder. 2. Spoon into tins 10. and salt 4. Add blueberries gently 9. Preheat over to 400 degrees Blend all dry ingredients Mix wet ingredients Stir wet and dry ingredients and do not over stir Fill mufﬁn cups and bake 20 minutes Potato Pancake 3 raw grated potatoes 1 medium grated zucchini ½ cup grated carrot ½ cup ﬁnely chopped onion ½ cup garbanzo ﬂour ½ cup potato ﬂour ½ teaspoon salt 1 teaspoon baking powder 1 teaspoon dill weed 1 tablespoon yellow curry 2 beaten eggs 2 tablespoons olive oil ½ cup white wine 1. cream of tartar. Add sugar. Add egg mixture with dry ingredients and mix until all ingredients are moistened 8. 4. zucchini. and onion Add eggs and oil and stir to combine Mix the dry ingredients and add the potato mixture Add wine to preferred consistency Spoon onto a hot stainless steel pan and brown on both sides Applesauce Bran Mufﬁns 1 cup rice ﬂour 1 cup rice bran ½ cup hazelnut ﬂour 1 tablespoon baking powder ½ teaspoon cinnamon ½ teaspoon salt ½ raw chopped almonds Nutritional Typing Test . 5. juice and melted butter 7. Grease 6 large sized mufﬁn tins or use paper liners 3. 3. baking soda. 4. Bake 20-25 minutes for regular sized mufﬁns or 30-35 minutes for large mufﬁns ½ cup raisins ½ cup molasses ½ cup unsweetened applesauce 2 tablespoons olive oil 2 beaten eggs ½ cup almond milk 1 teaspoon vanilla extract without grain alcohol 1. Preheat oven to 350 degrees 2.Blueberr y Millet Mufﬁns 2 large eggs 1 teaspoon of ﬁnely grated orange zest 1 ½ cups orange juice ½ cup butter that has been melted and cooled 1 cup blueberries 1 cup millet ﬂour 1 cup sorghum ﬂour 2 teaspoons baking powder 1 teaspoon cream of tartar 1 teaspoon baking soda 1 teaspoon salt ½ cup turbine sugar 2 teaspoons xanthan gum 1 cup stone ground yellow cornmeal 1. Combine potatoes.Gluten Free 47 .Gluten Free 46 Nutritional Typing Test . and cornmeal 5.
3.Gluten Free 48 Nutritional Typing Test . and gelatin Gently stir dry ingredients into liquids Pour into loaf pans and bake for 25 minutes 2. 4. Bake in a preheated oven for 12 minutes Pizza Crust 2/3 cup of sorghum ﬂour ½ cup quinoa ﬂour 1/3 cup of potato starch ¼ cup tapioca starch 1 teaspoon of granulated sugar 2 teaspoons xanthan gum 1 tablespoon instant yeast ¾ cup Himalayan salt 1 ¼ cups water 1 tablespoon extra-virgin olive oil 1 teaspoon cider vinegar 1.Zucchini Quick Bread 2 eggs ½ cup of honey ½ cup olive oil 1 teaspoon vanilla extract (non-gluten) 1 ½ cup zucchini peeled and shredded 1 cup yellow raisins ½ cup of raw chopped walnuts 1 cup rice ﬂour 2 teaspoons baking powder 1 ½ teaspoons xanthan gum 2 teaspoons cinnamon ½ teaspoon salt . Combine sorghum ﬂour. grated zucchini.Gluten Free 49 . Once this is combined. 6. beat for 4 minutes on medium speed. olive oil and vinegar until well blended. 3. sugar. vanilla. tapioca starch. 7. salt. quinoa ﬂour. 5. 2. baking powder. While on the lowest speed add the dry ingredients until combined. raisins. and nuts to eggs Mix together ﬂours. combine water. yeast and salt and mix to set on the side Nutritional Typing Test . Using a heavy electric mixer with a paddle attachment. xanthan gum.25 ounces of gelatin (1 envelope) 1. cinnamon. xanthan gum. Gently transfer the dough to prepared pan and spread evenly to the edges. Preheat oven to 350 degrees Grease two 8x4x3 inch loaf pans Beat eggs Add honey. potato starch. 4. olive oil.
LLC Nutritional Typing Test . LLC What did you have for Dinner? Time: Before Bedtime Assessment of Dinner: Was your dinner satisfying to you? Did you need a snack between dinner & bedtime? Did you or do you have any cravings? How is your mood? What is your overall assessment of how you felt today? Copyright © Mercola.Meal Diary 50 Nutritional Typing Test .com.Meal Diary 51 .com. Questions: How is your mood before breakfast? Before Lunch Assessment of Breakfast: Answers: Was your breakfast satisfying to you? Did you need a snack before lunch? Did you or do you have any cravings? How is your mood? How is your energy? How is your mental clarity? What did you have for Breakfast? Time: Before Lunch Assessment of Breakfast: Was your breakfast satisfying to you? Did you need a snack before lunch? Did you or do you have any cravings? How is your mood? How is your energy? How is your mental clarity? What did you have for Lunch? Time: Before Dinner Assessment of Lunch: Was your lunch satisfying to you? Did you need a snack before dinner? Did you or do you have any cravings? How is your mood? How is your energy? How is your mental clarity? What did you have for Lunch? Time: Before Dinner Assessment of Lunch: Was your lunch satisfying to you? Did you need a snack before dinner? Did you or do you have any cravings? How is your mood? How is your energy? How is your mental clarity? What did you have for Dinner? Time: Before Bedtime Assessment of Dinner: Was your dinner satisfying to you? Did you need a snack between dinner & bedtime? Did you or do you have any cravings? How is your mood? What is your overall assessment of how you felt today? Copyright © Mercola.Learning to Listen to Your Body Name_____________________________________________ _____ Date________________________ Phase of your Menstrual Cycle: _____Menstrual (Typically – Days 1-4) _____Preovulatory (Typically – Days 5-14) _____Premenstrual (Typically – Days 15-28) _____Day Number of Cycle _____No Cycle Daily Diary for Women Learning to Listen to Your Body Name_____________________________________________ _____ Date________________________ Daily Diary for Men Complete these questions 1 to 2 hours after you have eaten. Questions: How is your mood before breakfast? Answers: What did you have for Breakfast? Time: Complete these questions 1 to 2 hours after you have eaten.
mercola.com .Retake the Nutritional Typing Test and Share it with Friends Copyright © Mercola Health Resources. LLC http://nutritionaltyping.
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