Professional Documents
Culture Documents
DR. MERCOLA
Table of Contents
Information for Your Nutritional Type
Mixed Types
Primary Food Chart
Secondary Food Chart
Meal Instructions
Meal Ideas
Daily Tips
1-8
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1
3
4
5
7
Other Information
Gluten Free
Gluten Sensitivity
Meal Instructions and
Recipes
9 - 36
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28
Meal Diary
Daily Diary for Women
Daily Diary for Men
37 - 39
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39
Fish / Seafood
Fats
Vegetables
Fatty Fruits
Low Glycemic,
High Fat
High Purine
High Purine
Low Purine
+ Beef liver
+ Anchovy
~ Catfish
~ Celery
Medium Purine
+ Bacon
+ Beef
+ Buffalo
+ Caviar
+ Herring
+ Mussel
+ Sardine
Medium Purine
+ Abalone
+ Arctic char
+ Clam
~ Chicken breast
~ Cod
~ Cornish hen
~ Flounder
~ Grouper
~ Haddock
~ Halibut
~ Mahi mahi
~ Mushrooms
~ Spinach
Low Carb
~ Asparagus
~ Cauliflower
~ String beans
+ Crab
+ Crayfish
~ Perch
~ Red snapper
+ Goat
+ Goose
+ Ham
+ Lamb
+ Ostrich
+ Lobster
+ Mackerel
+ Octopus
+ Oyster
+ Salmon
+ Pheasant
+ Pork Chop
+ Quail
+ Spare rib
+ Turkey leg & thigh
+ Veal
+ Scallop
+ Shrimp
+ Snail
+ Squid
+ Tuna, dark (AHI)
+ Chicken Liver
+ Organ meats: heart,
kidney, sweetbreads,
pate
Carbohydrates
Very Low Glycemic
+ Lettuce
(All varieties)
+ Arugula
+ Beet Greens
Unsalted
+ Bell Pepper
Coconut
Almond
+ Cabbage
+ Chard
+ Cucumber
+ Endive
+ Horseradish
+ Garlic
+ Ginger Root
+ Mesclun or
Spring Mix
+ Purslane
+ Radicchio
+ Radish
~ Tilapia
~ Trout
~ Tuna, albacore
~ Turbot
~ Turkey breast
~ White Sea bass
Avocado
+ Broccoli
+ Broccoli Rabe or Raab
+ Brussels Sprout
+ Cilantro
+ Collar Greens
+Dandelion Greens
+ Egg Plant
+ Fennel
~ Sablefish
(Black Cod)
~ Scrod
~ Skate wing
~ Sole
Low Glycemic
+ Seaweeds
+ Vegetable Seed
Sprouts
+ Watercress
+ Kale
+ Leek
+ Mustard Greens
+ Onion
+ Parsley
+ Scallion
+ Shallot
+ Tomato
+ Turnip Greens
Olives
Fats
Butter
Cream
Ghee
Oils
Coconut Oil
Flax Seed Oil
Macadamia Nut
Oil
Olive Oil
Pumpkin Seed
Oil
Sesame Seed Oil
Walnut Oil
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.
~ (F) Cottage *
cheese
Specialty Food
~ Natto
Vegetables
Moderate Glycemic
Artichoke
Beet
Carrot
Jicama
Kohlrabi
Okra
Peas
Pumpkin
Rutabaga
Spaghetti squash
Summer squash
Turnip
Yellow squash
Zucchini
Sweet Fruits
Grains
High Glycemic
High Glycemic
Parsnip
Potato
Sunchoke (Jerusalem artichoke)
Sweet potato
Taro
Winter squash
Yam
Legumes
Beans, dry
Lentils
Peas, dry
Amaranth
Brown rice
Buckwheat
Corn (on the cob)
Millet
Oat
Quinoa
Fig
Lime
Wild Rice
Grapes
Nectarine
Peach
Pear
Persimmon
Plum
Raspberry
Mango
Orange
Papaya
Pineapple
Pomegranate
Tangerine
Watermelon
Strawberry
It is advised to consume fruit
which the skin is also eaten
and to include small amounts
of fat.
Tart Fruits
Nut
Cranberries
Lemon
Lime
Pomegranate
Chestnut
Lunch
Spinach salad w/ slices of hormone
free rare roast beef and turkey breast
slices (4-6 oz total), sliced mushrooms,
cucumber, cherry tomatoes, & 1 sliced
hardboiled egg. Dressing made with 2 T
olive oil or walnut oil, 1 tsp apple cider
vinegar. If desired finish off with a
small handful of organic raspberries.
Tuesday
Wednesday
Thursday
Friday
Tip number 2
Always eat your protein, fat, and carbohydrates together at every meal. Remember that it is very important to never exclude one of these macronutrients. An equal amount of protein and carbohydrates may be
best. The ratios and types of these macronutrients will vary from person to person.
Tip number 3
Do not snack on carbohydrates -- even if they are so-called good carbs such as fruit. Fruit will fit into your meal plan, but as dessert. It is important to remember that even though fruit is a natural sugar, it is still
sugar which leads to blood sugar instability and health challenges if used in excess. This is especially true if fruit is eaten alone.
Tip number 4
Always include a protein source with your breakfast. A typical carbohydrate heavy breakfast is not a good way to start the day for your assessed nutritional type. Try to also think out of the box with breakfast by
eating non-breakfast type foods such as leftovers from the prior evenings dinner. You may be pleasantly surprised on how much better you feel after this breakfast.
Tip number 5
To the best of your ability purchase your vegetables from an organic source or from a local farmers market (seasonal). Remember that it is not only the types of foods and ratios but also the quality of the foods
that is important. While better quality generally means a higher cost, it is important to remember that consuming higher quality foods generally leads to a need for less food. Our bodies are not starving for quantity,
they are starving for quality.
Tip number 6
When preparing meals, work towards achieving equal amounts of protein and carbohydrates. This is an adjustment for many since we have become accustomed to a large salad with a small protein source.
Remember that large quantities of carbohydrates are not best for your assessed Nutritional Type. Please don't leave out the fat since that macronutrient is also very important for you.
Tip number 7
Work towards achieving approximately 20 - 25% of your meal from quality fats such as raw butter, cream or cheese, olive oil, coconut oil, avocado, nuts and seeds, and olives. Always remember to use Krill oil to
get your much needed omega-3 fatty acids. If you are struggling with weight challenges, it is important to remember that fat consumption does not create weight gain. It is the consumption of high glycemic
carbohydrates which leads to high insulin that is the true culprit in weight gain.
Tip number 8
Optimal meals for your Nutritional Type would include, but are not limited to: small salads with a protein and fat source, stews, soups with heavy meat and vegetables/topped with cheese, and a meat chili without
beans, topped with cheese. 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, chicken or turkey, fat such as avocado, raw cheese, or olives, and vegetables such as tomato,
mushrooms, or bell peppers. This will provide a much more refreshing vehicle for your protein and fat than the use of bread. It also eliminates a known high glycemic food that creates challenges for most of our
population.
Tip number 11
If you are looking for a vehicle for your favorite marinara, meat sauce, or alfredo, steam green beans or use spaghetti squash in place of pasta and add your favorite sauce and shredded Romano or parmesan
cheese. This is just another example of providing a low glycemic option to a regular challenging food in our culture. What most of us do not recognize is that the pasta is not really what we enjoy, but the sauce
and grated cheese that we are truly craving.
Tip number 12
When making a fresh vegetable juice, it is best to add raw cream and a raw egg to create a complete meal. This can be used as a meal replacement for breakfast. While introducing fresh veggie juice into your
meal plan does require some work and the cost of a juicer, it is the best way to introduce a natural source of vitamins, minerals, and enzyme activity to aid in creating your optimal health goals.
Tip number 13
Instead of coffee in the morning drink hot water, two tablespoons of raw cream, nutmeg, and cinnamon. It's a very satisfying warm drink in the morning. Most individuals crave the warmth of their drink with some
fat, so this provides a welcome alternative to coffee. If you are going to indulge in an occasional cup of coffee, please be sure that it is organic. If you are using decaf, please be sure that it is naturally
decaffeinated with water.
Tip number 14
One of the goals of Nutritional Typing regardless of your individual Nutritional Type is adjusting the correct fuel mix for your individual needs. In accomplishing this you will work towards consuming the smallest
portions that would still provide you with strong, consistent, and lasting energy throughout the day. This is less taxing on your gastro intestinal tract which is an energy intensive system. It will leave you with
increased energy for your bodily processes and more energy for your daily life.
Gluten Sensitivity
A Commonly Overlooked Health Hazard
by Dr. Dan Kalish
There is no more contention around any health issue than the subject of how to choose foods that are right for you. People who want to eat healthy, nutritious foods are
frequently confused about what to do. Many follow what they assume are healthy diets with the best intentions, only to unwittingly be causing health problems by eating foods
that are harmful to them.
The following discussion of this complex and misunderstood issue provides a starting point for making sensible food choices based on science, not opinions.
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.
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.
When it comes to eating the right foods, it is difficult for even the most well educated person to understand all the different opinions presented by doctors, nutritionists, fitness
experts, magazine articles, etc. It is clear that there is little to no consensus on what constitutes a healthy diet or how to go about choosing foods wisely.
There are dozens of diets to help a person lose weight, enhance athletic performance, or incorporate foods such as soy products to help hormonal balance; in fact, there are
diets for every imaginable purpose, but sorting through the contradictory advice has become so challenging that many people simply give up.
Each week the media reports more and more information about the beneficial aspects of certain foods and harmful attributes. Even the official government recommendations
changes recently and the new "food pyramid" has replaced the old four food groups. The challenge is wade through all the available information and find what is right for each of
us as individuals.
First and foremost, any diet-related advice must be based on sound physiological principles, not on personal experiences, preferences, current fads or product marketing.
Science can guide us in terms of explaining the basic requirements for normal human physiology and function when it comes to how to eat.
Additionally, there are sophisticated laboratory tests available that screen for food intolerance and food allergies to determine what specific foods are right for you. These lab
tests can be used by anyone seeking to determine reliable, science-based dietary recommendations.
There are two general topics to investigate in determining the best diet for you.
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Sub-clinical means hidden. In other words, there are often no obvious symptoms that would direct a doctor or patient to suspect subclinical conditions. Since symptoms aren't
obvious and sub-clinical gluten intolerance often goes undiagnosed or misdiagnosed, many people can suffer from the health consequences related to sub-clinical gluten
intolerance without understanding the true cause of their problems.
By their very nature, sub-clinical problems are hard to recognize and frequently go undetected despite the best efforts of health professionals and patients.
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SAFE GLUTENS
Rice, corn, buckwheat, and millet have glutens, but the glutens in these foods do not contain the gliadin molecule that can provoke the inflammatory reaction, therefore they are
usually safe. Other safe grains include quinoa and amaranth. In some cases people are allergic to rice, corn, buckwheat or millet, independent of the reaction to gluten/gliadin.
Reading labels can be very misleading; don't trust them. Some companies list their products as gluten free, without understanding the scientific basis of the problem with gliadin.
For clarity of communication, sub-clinical gluten intolerance will be used to refer to this sensitivity to giladin in the rest of this discussion.
TREATMENT RECOMMENDATIONS
Obviously, the main treatment for this problem is total avoidance of the offending gluten containing foods. In addition to this dietary change, you can help decrease the
inflammation associated with the gluten reaction with several natural products.
Hawthorne Berry extract can be used for the first 30 to 60 days of being gluten free to reduce inflammation and soothe irritated tissue in the intestinal tract. Deglycerized licorice
root can also be used to assist in the healing process by further reducing inflammation and helping protect irritated tissue.
Most people don't feel better immediately after eliminating gluten from their diets, as it may take 30 to 60 days for the inflammation to subside and up to 9 to 12 months for the
lining of the small intestine to heal.
On rare occasions, an individual may experience significant improvement within weeks of beginning on a gluten free diet. In certain cases people may feel considerably worse
upon initially starting a gluten free diet. This is usually due to unidentified food allergies. For most people with this food intolerance, by around 6 to 9 months of being gluten free,
noticeable changes have taken place.
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One system significantly impacted by maldigestion and malabsorption in the small intestine is the hormonal/immune system. Sub-clinical gluten intolerance creates a significant
stress on the immune system and can lead to a compromised immune system. The mechanism of action occurs in several different ways.
There are specialized immune cells that line the small intestine called immunocytes. These immune cells produce secretory IgA, a critical component of the thin, healthy mucous
that is makes up your first line immune defense.
The inflammatory response produced in individuals who are sensitive destroys a certain percentage of these cells, and this in turn can lower your immune defense thereby
opening the door to intestinal infections.
Therefore, parasites, bacteria, viruses, and yeast or fungal organisms can more easily infect someone who is gluten intolerant and suffering from a weakened first line immune
defense. This lowered immune defense is commonly referred to as depressed secretory IgA, which also can result in many other food reactions. This is because secretory IgA
also helps the body handle food antigens.
Food antigens can create significant health problems. An antigen is a marker that is recognized by our immune system as OK or not OK. Antigens mark substances as foreign
to the human body. 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.
For example, when you have a viral infection like the common cold, 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.
Food is also foreign to the body and so has antigens. Typically we don't react to food antigens. However, in some people, food reactions do occur because of an inappropriate
response of the immune system to antigens in food.
Other people may be sensitive to pollen antigens or mold antigens and so have reactions to these substances, The overall weakening or depression of our first line immune
defense called SIgA, makes us more susceptible to antigens of all sorts.
This can make a person highly reactive to food antigens who might not otherwise have this problem. This is another link between gastrointestinal stress and the immune
system.
Another avenue through which sub-clinical gluten intolerance affects the immune system is through the inflammatory response. Many people have heard of corticosteroid
medications such as prednisone or cortisone. They are used for a wide variety of medical purposes.
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NUTRITIONAL DEFICIENCIES
The lack of normal absorption in the small intestine leads to predicable nutritional deficiencies. Calcium absorption can be poor and this nutritional deficiency coupled with
abnormal corticosteroid production can lead to accelerated osteoporosis.
Iron, B12 and folic acid deficiencies are also commonly observed. This can lead to fatigue, mild depression, memory loss, and greater risk for elevated homocysteine levels, a
key factor in development of heart disease.
Poor digestive function leading to maldigestion and malabsorption of protein will be reflected in amino acid deficiencies. Amino acids are the building blocks of our body and are
vital for normal brain function.
Our brain utilizes many different chemical messengers called neurotransmitters to communicate. They are made from amino acids found in protein-containing foods. So
improper digestion and/or absorption of protein generates amino acid deficiencies, which directly affects how we think and feel.
The prevalence of this problem can be seen in the numbers of people benefiting from Prozac and other anti-depressant medications. These new generation of anti-depressants
are called SSR1s, or selective serotonin reuptake inhibitors. These medications prevent your brain from reabsorbing the serotonin naturally produced. So, in effect, you
experience higher serotonin levels.
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PARASITES
The structural changes to the environment of the small intestine from gluten intolerance create the perfect habitat for development of pathogenic infections.
Inflammation in the small intestine causes a structure called the crypts of Liberkuhn to deepen. The elongating of these crypts, referred to as crypt hyperplasia and deepening of
the crypts, 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.
Inflammation also slowly destroys the immune cells that help protect this area and these two factors taken together create a situation where parasite infections can take hold
and become chronic. Parasites deeply embedded in the intestinal lining can even be resistant to powerful antibiotic treatments.
Because of this, people with gluten intolerance need to rule out the possibility that they are harboring a chronic parasitic infection. Eliminating gluten from their diet can be the
first step in getting these chronic infections cleared.
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CANDIDA
There is a relationship between Candida, an opportunistic organism in the gastrointestinal tract, and food intolerances.
Inflammation caused by sub-clinical gluten intolerance and/or lactose intolerance weakens the immune response in the intestinal lining. 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).
NUTRITIONAL DEFICIENCIES
Gluten intolerance causes multiple nutritional deficiencies, including inability to absorb fats, proteins, and carbohydrates.
Malabsorption of fats leads to deficiencies in the fat-soluble vitamins such as vitamin A and E and K and importantly, the essential fatty acids from which we manufacture all our
reproductive hormones, and adrenal hormones including estrogen, testosterone, progesterone, cortisol and DHEA.
Other nutritional deficiencies that appear early in the disease process include lack of calcium, folic acid, iron, and vitamin B12. Lack of reproductive hormones leads to disruption
of the normal menstrual cycle, causing PMS or menopausal symptoms.
The combination of calcium deficiency and female hormone imbalances leads to osteoporosis, or weakening of the bones. Even if women take estrogen and calcium
supplements, they may not be adequately absorbed.
Folic acid, B12, and iron deficiencies lead to anemia, depression, and increased risk of heart disease and neurological diseases. Lack of antioxidant vitamins E and A
compromise our ability to get free radicals and can further contribute to degenerative conditions such as cancer and heart disease.
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OK / TOLERATED FOODS
Wheat
White flour products (baked goods,
cookies, pastries)
Rye
Kamut
Teff
Spelt
Soy
Pasteurized cow's milk products
All vegetables
All beans except soybeans
Corn
Rice, including wild rice, basmati rice, brown rice, white rice,
rice flour
Rice Bread
Rice crackers
Potato
Millet
Quinoa
Amaranth
Oats
Buckwheat (not a wheat)
Wheat and barley grass (has no protein)
Poultry
Fish and Seafood - tuna, salmon, trout, halibut, swordfish,
shrimp, clams, mussels, crab, any type of fish or seafood.
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Gluten Free
Meal Preparation and Recipes
We understand that it is a challenge to remove gluten from your diet, so instead of focusing on the negative and giving you a list of what to remove, we will focus on the positive
and provide examples of what a gluten free meal looks like. 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.
Please remember that gluten free does not necessarily equate to good health. Most gluten free products bought in our markets today are still an over processed poor
carbohydrate that creates blood sugar challenges, and may eventually lead to poor health. A veggie type may be able to use these products on occasion, a mixed type more
than likely will struggle with these, 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, crackers, beer, breads and the like. Please don't be fooled into believing that gluten free makes them "good" for you. Quite simply, they are still very poor
food choices for you, so please partake of them sparingly, or not at all.
Some of the meal ideas below incorporate low temperature cooking. It is recognized that cooking your food at higher temperatures will have an adverse effect on the nutrients
within the food. To utilize low temperature cooking, use a glass casserole dish such as a Pyrex pan, and always use a lid on this dish for the cooking process. Cook at 225
degrees at 4 minutes per ounce for fish and seafood, and 5 minutes per ounce for all other meats. This will not only aid in maintaining a higher nutrient content, but will enhance
the taste of your food.
As a part of the initial 60 days of becoming gluten free, it is also recommended to remove pasteurized dairy from your meal plans. Dairy products are listed in some of the meal
plans below, but it specifically mentions raw dairy. Raw dairy can be used during this 60 days generally without any challenges. Please visit http://www.realmilk.com to find a
raw dairy connection in your area.
We are pleased that you have made the choice to educate yourself not only on the aspect of a gluten free lifestyle, but also regarding your own bio-chemical nutritional needs
with nutritional typing. We welcome you to the wonderful world of balanced optimal health! This is the beginning of a journey that can last a lifetime.
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2-3 Applegate Farms turkey sausage links, 2 soft boiled eggs served over sliced tomatoes & baby spinach leaves. Top with fresh chopped basil & olive oil. If desired, end with
cup of oatmeal, with cup of raw milk, cinnamon and 1/8 tsp real vanilla extract.
2 soft boiled eggs, 4 oz smoked or lightly baked salmon topped with chopped fresh dill, sliced tomato, 2-3 chopped shiitake mushrooms & chopped green onion. Top with 2 oz
crumbled raw feta cheese. Add in 2-4 fresh kalamata or green olives. If desired finish off with 3-4 cantaloupe or honeydew slices.
2-3 Amy's or Applegate Farms chicken sausage links. Eat with lightly steamed cauliflower. Lay strips of raw cheese on top after turning off heat. Top with diced tomato and
chopped fresh or dried oregano. If desired finish off with cup of buckwheat (buckwheat groats are sold in bulk at Whole Foods) topped with a small amount of diced green
apple and cinnamon.
2-4 slices of hormone free turkey bacon, -1 cup cottage cheese w/ 1 tablespoon chopped fresh chives. Eat with lightly steamed cauliflower and fresh tomato. Top with 1
tablespoon olive oil. If desired finish off with a small amount of a pear with nut butter.
Veggie omelet (3 eggs) with asparagus, mushrooms and 2 oz of raw cheese. It is ideal to bake your omelet in a glass Pyrex dish at 225 until formed. If cooking stovetop use
tsp coconut oil and a low flame. Top with 1 tablespoon raw butter (allow to lightly melt on top) Add Italian seasoning and Himalayan salt to taste. If desired, finish off with a small
handful of organic strawberries or fresh peach slices in raw cream.
Use -1 cup oatmeal with one egg white stirred in while piping hot. Top off with a few apple slices and cinnamon.
1 cup of raw plain yogurt with cup of blueberries stirred into yogurt.
2-3 Applegate Farms turkey sausage links, 1 soft boiled egg, cup of baby spinach leaves, 1 T grated carrot, 2 oz raw cheese, 4 fresh olives
2-3 Whole Foods brand bacon slices, 1 poached egg topped with 2 oz. grated raw cheddar cheese over a bed of cup of chopped spinach and chopped avocado. Eggnog with
1 tablespoon raw cream, cinnamon and vanilla extract.
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Sear 4-6 oz of Ahi tuna steak (sear for 1-2 minutes on each side). Thinly slice and add to a romaine and red leaf lettuce salad w/ cucumber, tomato, red pepper, chopped green
onion & cubed avocado. Dressing with 2 tablespoons of organic sesame oil, freshly squeezed lime, pinch of cayenne pepper, freshly grated ginger and a dash of low-sodium
tamari or shoyu. If desired finish off with 2 small apricots.
Spinach salad with slices of hormone free rare roast beef and turkey breast slices (4-6 oz total), sliced mushrooms, cucumber, cherry tomatoes, & 1 sliced hardboiled egg.
Dressing made with 2 tablespoons olive oil or walnut oil, 1 tsp apple cider vinegar. If desired finish off with a small handful of organic raspberry.
1-2 turkey burgers (mixture of dark and light meat) with 1 tsp chopped parsley, 1 tsp chopped red onion, tsp mustard. Bake in glass Pyrex dish at 225 for 20-30 minutes. After
baking, top with raw cheese. Eat with a small salad of red leaf lettuce, chopped avocado, sliced mushroom and tomato. Dressing with 2 tablespoons olive oil and 1 tsp apple
cider vinegar (add in 1 tablespoon of raw cream or yogurt with chive, garlic or green onion for a creamy dressing). If desired finish off with a small handful of blueberries.
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, 2-3 oz of
raw cheese & horseradish mustard. Dip in 1-2 tablespoons raw cream or yogurt with chopped dill, chive, garlic or herb of choice. If desired finish off with corn on the cob topped
with raw butter, paprika and Himalayan salt.
5-6 large romaine lettuce leaves, 4-6 oz of hormone free rare roast beef and black forest ham slices. Lay romaine leaves on plate & top with meat slices, sliced tomato,
mushrooms, cubed avocado, grated raw cheese, sliced tomato and cucumber. Top with dressing made of 2 tablespoons olive oil, 1 tsp apple cider vinegar (add in 2 tsp raw
cream or yogurt with fresh garlic and/or chive if desired). If desired finish off with apple slices slathered with raw almond butter.
Salad with red leaf lettuce, red pepper, grated carrot, cucumber, cup chick peas. Dressing with 1 tsp olive oil and 2 T freshly squeezed lemon. Have 3-4 oz of chicken breast.
Have cup of brown rice if still hungry.
Lightly steam red pepper, zucchini and yellow squash. Top with freshly squeezed lemon juice. Have 3-4 oz of lightly baked codfish. Coat with fresh herbs of oregano and dill
after cooking and freshly squeezed lemon. If still hungry have a few sweet potato slices.
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Sear 4-6 oz of Ahi tuna steak (sear for 1-2 minutes on each side). Thinly slice and add to a romaine and red leaf lettuce salad w/ cucumber, tomato, red pepper, chopped green
onion & cubed avocado. Dressing with 2 tablespoons of organic sesame oil, freshly squeezed lime, pinch of cayenne pepper, freshly grated ginger and a dash of low-sodium
tamari or shoyu. If desired finish off with 2 small apricots.
Spinach salad with slices of hormone free rare roast beef and turkey breast slices (4-6 oz total), sliced mushrooms, cucumber, cherry tomatoes, & 1 sliced hardboiled egg.
Dressing made with 2 tablespoons olive oil or walnut oil, 1 tsp apple cider vinegar. If desired finish off with a small handful of organic raspberries.
1-2 turkey burgers (mixture of dark and light meat) with 1 tsp chopped parsley, 1 tsp chopped red onion, tsp mustard. Bake in glass Pyrex dish at 225 for 20-30 minutes. After
baking, top with raw cheese. Eat with a small salad of red leaf lettuce, chopped avocado, sliced mushroom and tomato. Dressing with 2 tablespoons olive oil and 1 tsp apple
cider vinegar (add in 1 tablespoon of raw cream or yogurt with chive, garlic or green onion for a creamy dressing). If desired finish off with a small handful of blueberries.
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, 2-3 oz of
raw cheese & horseradish mustard. Dip in 1-2 tablespoons raw cream or yogurt with chopped dill, chive, garlic or herb of choice. If desired finish off with corn on the cob topped
with raw butter, paprika and Himalayan salt.
5-6 large romaine lettuce leaves, 4-6 oz of hormone free rare roast beef and black forest ham slices. Lay romaine leaves on plate & top with meat slices, sliced tomato,
mushrooms, cubed avocado, grated raw cheese, sliced tomato and cucumber. Top with dressing made of 2 tablespoons olive oil, 1 tsp apple cider vinegar (add in 2 tsp raw
cream or yogurt with fresh garlic and/or chive if desired). If desired finish off with apple slices slathered with raw almond butter.
Salad with red leaf lettuce, red pepper, grated carrot, cucumber, cup chick peas. Dressing with 1 tsp olive oil and 2 T freshly squeezed lemon. Have 3-4 oz of chicken breast.
Have cup of brown rice if still hungry. Lightly steam red pepper, zucchini and yellow squash. Top with freshly squeezed lemon juice. Have 3-4 oz of lightly baked codfish. Coat
with fresh herbs of oregano and dill after cooking and freshly squeezed lemon. If still hungry have a few sweet potato slices.
Salad with 1 chopped zucchini, 1 T grated raw sweet potato, 1 T chopped red pepper and 1 tsp chopped dill. Dressing with 1 tsp olive oil and 2 tablespoons raw apple cider
vinegar. Have 3-4 oz of Applegate Farms turkey breast. Have cup of wild rice if still hungry.
6 oz bison filet marinated in 1 tablespoon of shoyu, 1 teaspoon of sesame oil, 1 teaspoon of grated ginger root, 1 clove of minced garlic and 1 tablespoon of chopped green
onion. Marinade for 1 hours and lightly bake at 225 degrees. Eat with spinach salad, 2 artichoke hearts and 3 oz raw cheese, chopped avocado with your dressing of choice.
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4-6 oz of wild caught salmon topped with Italian seasoning and lemon wheels. Bake at 225 for 15-20 minutes. Add 1-2 tablespoons of olive oil when done baking. Have with
cup of cottage cheese with fresh chopped chive. Eat with lightly steamed asparagus and red pepper topped with 2 tsp raw butter. Add in of a cubed avocado. If desired finish
off with a small organic sweet potato with skin and added raw butter.
1 whole chicken fryer (3 lbs) stuffed with fresh rosemary and whole garlic cloves (form slits in chicken & stuff with rosemary and garlic); bake in glass Pyrex at 225 for 2 hrs.
Eat with lightly steamed broccoli & cauliflower topped with 1 tablespoon raw butter (allow to lightly melt on top). Chicken will be good for 3 or 4 meals. If desired, finish off with
watermelon dusted with cinnamon.
Sirloin burger served rare (bake at 225) with raw cheese (allow to lightly melt on top), avocado, tomato slices and capers. Eat with lightly steamed broccoli & cauliflower. Top
with raw butter or olive oil and sprinkle with paprika. If desired finish off with pear slices slathered in cashew butter
Salad with red leaf lettuce, red pepper, grated carrot, cucumber, cup chick peas. Dressing with 1 tsp olive oil and 2 T freshly squeezed lemon. Have 3-4 oz of chicken breast
(lightly baked at 225). Have cup of brown rice with this meal if desired.
Lightly saut red cabbage, garlic, broccoli and red pepper and add freshly squeezed lemon. Include 3-4 oz of lightly baked chicken breast topped with paprika and 1 tablespoon
chopped dill. Include with this meal fresh corn on the cob.
Lightly steam red pepper, zucchini and yellow squash and top with freshly squeezed lemon juice. Have 3-4 oz of lightly baked codfish coated with fresh herbs of oregano and dill
after cooking along with freshly squeezed lemon. Include a few sweet potato slices with this meal. Start with one bison burger with 1 thin slice of raw cheese.
Lightly steam green beans and add 1 teaspoon of raw butter, cup of slivered almonds and a small squeeze of lime. Add one soft boiled egg and 2 inches of fresh coconut with
handful of raw pumpkin seeds if desired.
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2 large eggs
1 cup blueberries
1 teaspoon salt
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teaspoon cinnamon
teaspoon salt
cup raisins
cup molasses
2 beaten eggs
1.
2.
3.
4.
5.
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teaspoon salt
2 beaten eggs
1.
2.
3.
4.
5.
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2 eggs
cup of honey
2 teaspoons cinnamon
teaspoon salt
1.
2.
3.
4.
5.
6.
7.
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1 cups water
1. Combine sorghum flour, quinoa flour, potato starch, tapioca starch, sugar, xanthan gum, yeast and salt and mix to set on the side
2. Using a heavy electric mixer with a paddle attachment, combine water, olive oil and vinegar until well blended. While on the lowest speed add the dry ingredients until
combined. Once this is combined, beat for 4 minutes on medium speed.
3. Gently transfer the dough to prepared pan and spread evenly to the edges.
4. Bake in a preheated oven for 12 minutes
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Date:____________________________
_____ Preovulatory (Typically Days 5-14) _____ Premenstrual (Typically Days 15-28) _____ Day Number of Cycle _____ No Cycle
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Date:____________________________
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