The Doctors Diet Ebook

The Doctor’s Diet
By, Dr. Brett Wisniewski, B.s., D.C., DABCI, DACBN
This piece was specifically prepared for patients of:

www.GatewayNaturalMedicine.com

About the Author

Dr. Brett Wisniewski is in private practice in Berthoud, Colorado. He is a medical practitioner, teacher
and a researcher. His practice is centered on chronic disease and human health and performance. Dr.
Wisniewski has always gravitated towards the study of the human body and natural health. He
received his bachelors of science in biology with a concentration in chemistry from Monmouth
University in New Jersey. Dr. Wisniewski then went on to study in Florida where he received his
Doctor of Chiropractic Degree from Palmer. He currently holds a Diplomate from the American Board
of Clinical Nutrition and the American Board of Chiropractic Internists. He considers himself a lifelong
learner; at the time of writing this book, Dr. Wisniewski is also pursuing his Masters degree in
molecular biology and immunology.

Dr. Brett Wisniewski has worked with many of the industry’s leading nutraceutical companies,
consulting and formulating nutritional supplements. He travels the country, educating both the
medical and alternative health care fields on natural treatments for the illnesses that plague our
country. He has studied under some of the pioneers in the natural health industry and with thousands
of hours invested into post-‐graduate studies in nutrition.

Dr. Wisniewski has seen patients bounced around in the traditional medical model with little to no
results or answers. He believes finding the fundamental cause can cure most diseases. Dr. Brett
Wisniewski has extensive knowledge in nutrition, sports performance, metabolic weight loss,
mitochondrial dysfunction and autoimmune disease. He enjoys pushing the envelope of healthcare to
achieve better results, naturally!

Dr. Wisniewski can be contacted directly via email: brett.wisniewski@gmail.com or at the office 970-‐
532-‐2755

Gateway Natural Medicine and Diagnostic Center can also be found on Facebook:
www.facebook.com/drugfreedoctor

The Doctors’ Diet-Copyright 2015 Dr. Brett Wisniewski

The following information is, to the best of my knowledge, original and/or accurately cited.

These statements have not been evaluated by the Food and Drug Administration. This literature is not
intended to diagnose, treat, cure, or prevent any disease.
Please Note: The material in this literature is provided for informational purposes only and is not
medical advice. Always consult your physician before beginning any diet or exercise program.

I hope you find this information informative, easy to follow and above all, easy to implement into your
daily routine.

Dr. Brett Wisniewski, B.s., D.C., DABCI, DACBN


The basics.
The goal of any lifestyle plan should be to modify disease, prevent disease, extend life and improve
performance. To do this, your diet needs to be centered on whole foods, which may mean giving up
some conveniences. Over processing and modifying our foods has led to a majority of our health
problems. The more food is touched or altered by ‘man,’ the less you will want to consume it. The
following information is not to be viewed as the “end all, be all” to all diet and lifestyle advice. This is a
piece I put together as a realistic way for you to achieve wellness. There is no denying, there are some
foods that taste great yet pose significant threat to your health, such as chocolate chip cookies (clearly
my vice J). I am not one to sit here and say you can never ever have chocolate chip cookies again
(insert your favorite food), but I will go as far to say that if you have been battling any kind of illness,
then those types of foods do not belong in your diet until you are completely better. You cannot
continue to do the same thing everyday and expect a different outcome. Dumping poor quality foods
into a broken system will not yield long-‐term, favorable results. That is a guarantee!

I believe very limited exposure to some of those poorer foods would be OK, ONLY after the acute phase
of care is over. You must fix what is wrong before you add fuel to the fire. This statement is not to be
misinterpreted in a way to make it seem like these foods do not pose a threat in a healthy human. On
the contrary, these are the very same foods, when consumed in excess, produce the diseases we are
trying to prevent. However, their extremely limited consumption, in a healthy person, appears to be
OK.

Another reason to “cheat”… Compliance.
Many people will call that one special meal a “cheat meal.” Once again, it is OK to “cheat” from time to
time. For this reason, let’s release the negative stigma behind the term “cheat” and use the term
“deviation.”
No permanent changes happen overnight when it comes to physiology of the body. You need to be
determined and consistent in your approach. There is a cost-‐benefit ratio to nearly everything we do.
In my opinion, the negative impact, from the stress and constant thoughts of not being able to consume
“treats,” “deviations” or “cheats,” outweighs the negative results from eating such food. So, in essence,
I am in favor of the occasional poor food choice to save one’s state of mind and create a long-‐term
compliance. After all the more someone tells you that you can’t do or have something, the more you
will want to have or do it.
It is human nature to want what you can’t have.
In my experience, many patients can comply with something strict for 30-‐60 days. If after that time
there is no reprieve, they will revert back to their previous poor dietary habits due to their inability to
“deviate” here and there. Many patients can be successful with the 80/20 or 90/10 rule as it produces
good results and allows long-‐term compliance. With this rule, 80-‐90% of the time you will consume
foods from the first list, listed below. The other 10-‐20% some foods can be added from the second list,
listed below.
The most common method I find that works well for folks is to set up a “deviation day”. For me this
day is usually Saturday night or Sunday. My meals are extremely clean and nutrient dense all week
long. I choose a meal or 2 out of the weekend to eat nearly anything I desire (of course excluding my
known sensitivities, like gluten). This day is then immediately followed by multiple day of consistently
eating clean. This cycle happens over and over again. You may find that once a week works for you or
that once a week is too much and you are not making the progress you hoped. You will need to figure
out the best timeline for yourself. Unfortunately, there is no one size fits all equation.
Keep in mind how often and what you deviate with is highly dependent on the current state you are in.
If you are battling with high blood pressure and have diabetes you would obviously remain pretty
strict until those conditions are well under control. Only at that time should you then experiment with
deviations every once and a while. Think of your disease process as creating a permanent weakness
much like a crack in a piece of wood. Now we can put some glue in the crack and restore it to its
original state and beauty, but that spot will always be a bit weaker than the others. Apply this concept
to your lifestyle planning.

Limit these, always!
Sugars, regardless of source, should be extremely limited, as well as “dirty” or fatty meats like bacon
and highly processed lunch/deli meats. Sugars not only affect the way we look, but also have the
ability to weaken your immune system, detoxification pathways and energy pathways. It also can be
highly addictive. The way sugar affects the brain is another topic, but trust me when I tell you that
sugar is one of the most addictive drugs out there!

Keep notes.
When starting, it is important to take note as to how you feel before and after you eat as well as
smaller changes like post meal satiety and mood. This will help you recognize good foods that may still
not agree with you. There are advanced-‐testing strategies if you find it difficult to track your negative
reactions to food. Ask your doctor about your options.
It is also interesting to look back on the past weeks or months and see how much you have changed.
These logs can be a powerful tool to manage your lifestyle to meet your health and performance goals.
There are many free templates online or a simple piece of paper is all that is needed. Keep it simple.
Over-‐complication can be distracting and often leads to poor compliance.

Conclusion.
Food should be an accelerant for the body much like gas is to a fire. It should ignite both mental and
physical energy. If you find yourself sluggish most of the day or your meals make you even more tired,
there is a good chance you need to re-‐evaluate your dietary choices. A food log may be necessary to
spot deficiencies or sensitivities in your diet. Keeping track of mood before and after meals as well as
total number of bowel movements in the day may be helpful. If you feel like you are making smart
choices and still find yourself sluggish, then it may be time for you to consult your doctor for a full
evaluation of your energy pathways, endocrine system, sugar regulation etc.

If your goal is to be chronically sick, then the Standard American Diet (“SAD”) is the perfect recipe.
Trans fats, overly processed ingredients and nutrient poor foods with addictive properties are the
foundation of illness. Making small changes in the foods you consume can make you and your family
happier and healthier. There are many resources available with plenty of good information. You will
begin to see how powerful food can be.
“Pay the farmer now or the doctor later.”
Some of the suggestions in this handout are common sense and may not provoke much thought. For
the others that are more complex or that you may have questions about, go to our website
www.GatewayNaturalMedicine.com and click on blog, or send a message via our contact the doctor
form.

Below is a compilation of the basic science and principles behind diets. This is not an all-‐inclusive
booklet. It was created as a quick and easy read, as well as a reference. If you are interested in greater
detailed information or a more customized planned you can contact our office at 970-‐532-‐2755 to
speak with Dr. Brett or contact a doctor who has the knowledge and experience necessary to get you
on the road to optimal wellness!

Lesson 1.
Macronutrients-‐ chemical compounds that are Macro Nutrients
consumed for energy productions: Carbohydrates,
Protein and Fats Protein
Carbohydrates-‐ sugars, starches and fiber
Protein-‐ amino acids Fat
Fats-‐ saturated, monounsaturated,
polyunsaturated Veggies/
Fruit
• Micronutrients-‐ chemicals that are
usually derived from macronutrients;
vitamins, minerals, phytonutrients,
trace elements.

Calorie-‐ the energy needed to raise 1 kilogram of water, 1 degree C. The calorie is used to measure
“food energy”. Fat has the greatest calorie density per gram.
Carbohydrates-‐ 4kCal per gram
Protein-‐ 4kCal per gram
Fat-‐ 9kCal per gram
Alcohol-‐ 7kCal per gram
Note: Yes, alcohol does contribute energy but also poses a threat to many processes of the
body and may delay your health goals. Now there are some health benefits to consuming
alcohol (saved for another time) but its consumption should be limited.

Thermodynamics of food-‐ a reaction in the body that “burns Calories” due to the consumption of a
certain food. The higher the thermodynamics, the greater the metabolism.
Protein has the highest thermodynamics of all macronutrients.

Glycemic load-‐ how strong of an effect a food has on one’s blood sugar. The higher the glycemic index
(GI) the more stress on the systems and hormones that regulate blood sugar. Prolonged consumption
of high glycemic foods are associated with insulin resistance, Diabetes Type II (DMII), behavior
disturbances and cardiovascular disease.
• You can find the glycemic index (GI) online. Over the past decade the GI has been
scrutinized; though it’s still a relatively valuable tool, it does have its limitations. For
instance some foods will change their GI depending on how they are prepared or
cooked. There are also some foods that have a low glycemic score (good) yet trigger a
large insulin response (bad).

Insulin index-‐ This index was created to try and mitigate some of the discrepancies from the glycemic
index. It represents the amount of insulin released by certain food consumption. You can see a
complete list of food with their glycemic and insulin index ratings in this 1997 paper published
in the American Journal of Clinical Nutrition: PDF Article HERE.
Below you will find a chart that was taken from Wikipedia with the source of the paper cited
above. I think it clearly depicts the differences between the two indexes. It is organized
alphabetically. Satiety scores were derived from an article published in the European Journal of
Clinical Nutrition: Abstract HERE. Satiety scores are essentially how satisfied or full a specific
food makes you feel. The higher the number on the satiety score, the more profound the
satiety, which can be a good thing. Foods with higher satiety scores may help mitigate the
overconsumption of foods.

Glucose, Insulin and Satiety Scores Compared


http://templeturmeric.com/wp-content/uploads/2013/09/acidic-alkaline-phchart-1.jpg
pH-‐ the measurement of acid/base balance. You can get an accurate read of body pH via the
urine. Urine pH, ideally, should be slightly basic meaning between a pH of 7.0-‐8.0. When urine pH is
slightly alkaline you are more likely to hang on to your electrolytes; such as calcium,
magnesium, and potassium, as well as excrete excess cortisol. Also, it has been found that those
who are alkaline produce more endorphins, which can reduce pain and fatigue. Urine pH strips
can be purchased over the counter or common blood work usually has a urinalysis at the end of
the report with a pH reading.

Acidic or alkaline foods-‐ The category of
which a food may be placed depending on its
pH effect on the body

Image taken from "The Joy of Food": The Alkaline Way Guide


General health basics.
Hydration-‐ a lot of patients are de-‐hydrated, which can mimic other disease processes such as fatigue,
GERD and edema. As a general rule of thumb, one should drink:
Half their body weight in fluid ounces of H2O per day
• Example: 180lb individual would need to drink 90 fl oz/day
(1 gallon = 128 fl. oz.)
• 1/4 tsp of celtic sea salt can be added to improve hydration and
supply minerals

-‐Caffeinated beverages can be consumed in moderation; Organic green tea is
recommended or black coffee (if milk is a must – switch to almond or coconut
milk). 8 fl oz of a caffeinated beverage only contributes 4 fl oz (or half the
amount of caffeinated beverage) to the above hydration equation.
• If you drank 60 fl oz of water and a 20 fl oz green tea, then you would have
contributed to 70 fl oz of your required fluid intake
Note: this is a general rule of thumb and requirements may differ depending on condition,
environment and workload.

Food rotation: food rotation is important because eating the same exact food everyday can cause your
body to develop sensitivities to them over time. Rotating your foods also exposes you to different
phytonutrients (those nutrients found in plants and fruits) in which you might not have been exposed
to otherwise and can have a beneficial effect on the body, such as:
§ Increase antioxidant status and improve detoxification
§ Prevent and/or correct digestion problems
§ Cuts down on food addictions and allergies
*Tip-‐ try introducing a brand new food each month. Also cooking foods different ways can
have a varying effect on the body and the micronutrient content. For example: steaming
vs. eating veggies raw or over cooking/“crisping” meats. Do some research on different
food groups and how they react and change when heating.
Patients will come back to me and say; “Doc, I am feeling really good but I cannot continue to eat bun
less burgers. It is just the same thing over and over.” I get a bit confused and then I chuckle to myself
thinking… this patient has been eating peanut butter and jelly for the past 15 years and hasn’t gotten
bored. Does the bun really make your burger that much more interesting? With this example you can
clearly see the powerful emotional effects that food has on us.

Fasting: Fasting is the restriction of calories, most often to ‘0.’ Fasting can be beneficial not only from
a weight loss standpoint but can also be disease modifying. Most research states that fasting for 72hrs
or less is health promoting. Due to the avoidance of allergies, it increases removal of dead or dying
cells (autophagy) and re-‐sensitizes the cells to insulin (helping to balance blood sugar). Fasting may
also increase hormones that aid in the reparative process.
Fasting is relatively safe, but I would recommend consulting with your doctor to make sure you are OK
to fast.

Diet focus.
A diet should be focused on the consumption of highly nutritious foods and not simply calories or
certain macro percentages. Each individual is unique as are his or her energy demands. A general rule
of thumb (% are a % of total daily calories):
Carbohydrates 20-‐40%;
Protein 20-‐35%;
Fats 20-‐30%

When planning your meals, use this thought process:
• Diet should consist of nuts, seeds, berries, colorful veggies, and lean sources of protein. Eat at
least 2 vegetables with each meal, and add fruit in a 3:1 ratio of veggies : fruit. Fruit should be
limited. You should also strive to prepare 4 different colors each meal.
Proteins: 20-‐35% Focus on good quality protein and not the processed pre-‐packaged meats and bars.

Most desirable proteins: meats (like chicken, fish, turkey and
even red meat), eggs, beans, seeds, nuts, sprouts, quinoa, nut
butters (ie: Sunflower butter, cashew butter, almond butter).
Protein powders are OK if the source of the protein is quality –
NON-‐GMO, grass fed free-‐range cows etc.

Eliminate these least desirable proteins: processed soy,
processed dairy, pork, corn, processed luncheon
meats/hotdogs/sausages.
Search Google "USDA SR 21" for a downloadable database to
look up nutritional content of foods.

Carbohydrates: 20-‐40%

Most desirable carbohydrates sources: whole vegetables and whole fruits-‐
remember a 3:1 ratio is ideal here.

Eliminate these least desirable carbohydrates: white/brown sugar, white flour,
fruit juice, high fructose corn syrup, chips, french fries, pop/soda, dried fruits,
syrups (such as agave or honey in large amounts).

Fats: 25-‐30%

Most desirable fat sources: nuts (cashews, almonds, pecans, walnuts, Brazil nuts
(raw and unsalted are preferred), seeds (sunflower seeds, pumpkin seeds),
avocados, coconut oil, fish, nut butters (sunflower butter, almond butter, etc.)
and organic, grass fed free-‐range meats.

Desirable Cooking Oils: REAL Butter (not margarine), Coconut Oil, Palm Oil,
Avocado Oil; look for oils high in saturated fats as those are the best to cook with.
General rule of thumb is once the oil has begun to smoke it has gone rancid and should be
discarded. Olive oil can have many health benefits but should not be used for cooking, rather
on salads and cold dressings.

Eliminate these least desirable fat sources: anything with trans fat (AKA: hydrogenated fat,
partially hydrogenated oil), inter-‐esterified fat or Olestra, bacon, sausage, etc.

Strictly avoid: hydrogenated/trans fats. About 80% of trans fats in your diet
come from processed foods, fast food, primarily snack foods and desserts.
Note: “0 trans fats” currently means 0.5g or less; so your best bet is to prepare
your own meals and avoid processed pre-‐packaged goods.

IDENTIFYING LOW NUTRIENT DENSE and/or HARMFUL FOODS
Below is a list of foods and items that will help you identify foods that are low in nutrition and possibly
harmful. Keep in mind cooking temperature and storage practices can alter nutrient profiles. READ
YOUR INGREDIENT LABELS!!
Avoid the following:

Gluten: All gluten-‐containing foods like wheat, rye,
oats and barley, (which are commonly found in
breads), pastas and other products from refined flour.
Gluten is a well-‐known allergen that delays digestion
and inhibits absorption of nutrients. Many studies
also show a strong contribution to autoimmune
conditions. By simply removing gluten for a few weeks
you allow your body a chance to rest and heal.

Possible gluten substitutions: Tapioca, wild rice, millet, quinoa, teff, buckwheat, and amaranth
flour from beans, coconuts, seeds, almonds and potatoes are good substitutes for traditional flour.

Gluten free substitutes: Gluten is not the only enemy out there in the grain world.
Others cause a negative, and sometimes silent, reaction in the body. Ditching gluten completely is
always encouraged, but beware of all the gluten-‐free substitutions. These commonly have the same or
worse effect on the body.
Good quality complex carbohydrates like vegetables are the ultimate alternative to gluten. Some of
the grains above are still inflammatory to the body and can actually cause something called cross-‐
reactivity. Be sure to limit their intakes.

Artificial sweeteners/flavorings and enhancers: Studies have shown these chemicals to inhibit
detoxification processes. Artificial sweeteners are also neuro-‐stimulants, which can be damaging to
the brain.
Excitotoxins: The Taste That Kills, written by Russel Blaylock MD, is an excellent book on this
subject matter.
Here are some examples: "aspartame", “neotame”, "saccharin", "sucralose", "acesulfame
potassium or acesulfame K", “alitame”,”cyclamate”, "sorbitol", "maltitol", "MSG",
"monosodium glutamate", "nitrate" or "nitrite”, HVP (hydrolyzed vegetable protein) and
processed soy proteins, "FD&C", "lake", "red", "yellow.”
Here are some SAFE sweeteners: erythritol, stevia, sorbitol, xylitol
Note: any sweetener, safe or not, should be consumed in moderation.

Canned/bottled Foods and Drinks: Always reach for fresh or fresh frozen foods. Any food or liquid
found in plastic containers must be labeled “BPA free,” at the least. Foods stored in glass containers are
best. Keep in mind, that although the food is frozen, a general rule of thumb is to discard in 6 months
from the date of freezing.

Dairy and dairy products: Cow dairy should be avoided as much as possible. Alternatives like goat
and sheep milk MAY be OK. None of the mentioned dairy products (cow, sheep, goat etc.) should be a
staple in your diet nor be your major source of protein (vegetarians often rely on cheese to fill their
protein needs, which is not good). If you are going to consume dairy, harder cheeses seem to be the
best choices, along with raw milk. After consuming milk based products, if you feel like your throat is
“heavy” or you are building up a large amount of mucous, then dairy and foods that contain dairy
should be eliminated completely.
Note: regardless of your child’s suspected reaction, cow milk and milk-‐based products should be avoided
for at least the first 2 years of life. This has to do with the natural antigenic of cow milk proteins and its
ability to disrupt proper sugar metabolism as we age. Dairy also contains proteins like casein and
lactose. These are highly allergenic and have similar actions to gluten in that they can stimulate the
immune system and trigger autoimmunity, inflammation, etc.

Alternative to Cow’s Milk
o Rice milk can be found in both liquid and ice cream form. Beware, rice milk is high in carbohydrates.
o Almond and coconut milk are the most popular and my preferred choice
o Goat milk/cheese should be consumed in moderation; does prove to be less reactive in humans vs.
dairy milk
o Soy milk should NOT be used as an alternative to dairy.
o Keifer is a dairy product but is tolerated well by some due to the beneficial bacterial content and
fermentation times.
o A good quality Whey Protein Isolate is OK.

Trans fats and artificial fats: Hydrogenated fats, trans fats and ester. Trans fats produce free radicals
in the body. These can become harmful, possibly contributing to diseases like Alzheimer’s, depression,
ADD/ADHD and liver dysfunction. These should be avoided at all costs.

Seafood: Farm-‐raised fish and bottom feeders such as
shrimp, lobster, catfish etc. have a poor fatty acid profile
making them a nutrient poor food. Recent outbreaks in
agribusiness have made some of these neutral foods
harmful. If you do like to consume shrimp, clams etc. make
sure they are at least wild caught and not raised in a bucket.
Ideally, fish should be consumed fresh. Fresh frozen is a
viable option as well. When neither of these is available
frozen seafood is OK to consume occasionally, just be sure
that it is still wild caught and NOT farm-‐raised. Canned fish
is OK on the very rare occasion just be sure that the can is
BPA free. Keep in mind that when you see “Atlantic”,
“Sustainably-‐raised” or “Pacific” it does not guarantee wild
caught. This is a marketing strategy and merely states the
type of fish. The picture to the right is an example of just
the visual difference between farm-‐raised versus wild.

“Tap” water: Unfiltered water usually contains high levels of halogens like fluoride and chlorine,
which can disrupt metabolic pathways and thyroid hormone production. Common places to find
halogens are toothpaste, showers, swimming pools and mouthwash. Try and consume as much filter
water as you can. If tap is only available, talk with your doctor about nutrients you can take to help
eliminate halogens.

Red meat-‐ Red meat gets a lot of negative press but it is not the meat itself that has such a negative
impact on health, rather it's the way the animal was raised. Grass fed and free-‐range red meat can
actual pose a strong benefit to your health, even with regular consumption. Those animals treated
poorly release different amounts of stress hormones that affect the makeup of the meat; along with the
non-‐natural diet they are fed to induce a specific look or taste to the meat. If free range and grass-‐fed
beef is unobtainable for you, then red meat would move to the “very limited” section for meal
planning.

Dried fruit-‐ Due to the nature of the drying process, dried fruit is often very easy to over consume,
and thus introduces too much sugar in a short period of time. You should always try to avoid dried
fruit. Dried fruit should be viewed as a treat rather than a healthy snack.

Protein shakes-‐ Protein shakes are a great way to improve your protein intake. They are easy to
prepare and you can bring with you on the road for those times you may not be able to eat a good
quality meal. It is important not to rely on protein shakes to cover a majority of your protein intake, as
you should still be concentrating on whole foods to satisfy your nutritional needs.

Legumes-‐ Legumes provide and impressive nutrient profile for their size yet their consumption is
controversial. As with anything there is a cost benefit ratio with legumes. Why do legumes get a bad
rap? They contain some compounds such as phytic acid, lectins and saponins each of which have a
POTENTIALLY negative effect on the body. In my opinion, properly prepared legumes can be part of a
healthy diet. As with any specific food, diversity, balance and rotation are key.

Feeding a craving-‐ Many patients will “crave” a certain food at times. Ice cream, for example, is a
common craving. If you fight through these cravings, over time they will become less severe. If you
feed into your craving you will trigger a cascade of chemicals in your brain that will continue your
dependency on it. This is not to say that you can’t “treat” yourself from time to time, but wait until the
craving period is over as this is the best time to consume those foods and not feed your addiction. On
average it takes 14-‐21 days to defeat your mental addiction.

Making non-‐approved foods with approved ingredients-‐ Try not to get sucked into the trap of
using approved substances to create non-‐approved foods. For instance, making pancakes with
coconut flour instead of white flour. Technically, you are not changing anything and if “nothing
changes, nothing changes.” You need to break this mentality. Every once and a while this is OK (1x per
month, at maximum), but doing so on a constant basis will slow your results and induce cravings for
the “real thing.”

Other:
High Fructose Corn Syrup, Corn Sugar-‐ These can taste up to 100x sweeter than table sugar and create
dependency or addiction. Manufacturing processes introduce mercury, which can exceed other major
sources of mercury depending on the amount of HFCS consumed.

Soy-‐ Soy is currently estimated as the second most genetically modified food in the US, next to corn.
The genetic modification, as well as the phyto-‐estrogen component of soy, makes it a poor choice
currently. Soy, in very limited quantities may be OK, if it’s NON-‐GMO, but it should not be your main
protein source.

Rice-‐ Brown or white rice has been under much debate. If you are going to consume rice, look at it as a
carbohydrate source (starch) and not a source of nutrients. In my opinion, when you have rice, long

grain white rice is best – basamati or jasmine. The husk on brown rice can house chemicals such as
arsenic and phytic acid, which can inhibit absorption of some nutrients and even be harmful.

REST and RELAX
We all lead different lives with varying schedules. At times it may feel like there is not a “minute to
spare” but in actuality that is an excuse. For at least 10 minutes each day you should practice
meditation, prayer, solitaire yoga etc. Whatever you find inner peace with. These 10 minutes are for
you – no friends, no family, no children, no significant others and no technology. Think about
absolutely nothing (this is harder than you might think and will take a few weeks to master). Every
week you should add a minute to this activity until you reach at least 20 minutes. Rest and relaxation
should be without movement but light yoga or movements similar are OK if you find that helps.

SUMMARY and TIPS
• Avoid GMO, non-‐organic and heavily
processed foods.
• Veggies and fruits should be consumed in a
3:1 ratio.
• Exercise should be 20 minutes 3x per week at
the very minimum. Exercise should be a
novel activity (meaning that it needs to be
above and beyond your normal routine) and
does NOT include walking around the block,
although this could be a start. Consult a local
gym or personal trainer if you are new to
physical fitness.
• Fat and fibrous foods can keep you feeling
fuller longer.
• Caffeine is OK in moderation, so long as it is
not accompanied with an overload of
sweetener and/or dairy products.
• Rest and relax: 10 minutes everyday should
consist of “alone time;” a chance to rest and
relax.
• A calorie is not a calorie – nutrient densities
and thermodynamics of different
macronutrients can alter the effects on the
body, so choose your nutrition wisely.
• All meals should include at least 4 colors to improve antioxidant and phytonutrient profile.

Dr. Brett Wisniewski can be contacted via email at: brett.wisniewski@gmail.com

/drugfreedoctor


The following are guidelines to keep in mind as you read through the next pages and plan your meals.
The goal of this piece of literature is to make health easily obtainable and to show you that there are
many OPTIONS. I would not say that this is absolute nor the purest diet out there. I find it hard for my
patients to stick with extremes as they cause frustration and stress, which then leads to poor eating
habits and disease. Compliance, on these super strict diets, will eventually diminish and results in a
rebound effect leaving you will a sense of defeat. I feel there is a happy medium we can reach to provide
exceptional health benefits while removing the stress and guilt from some of the other diet plans out
there.

Please note that I have done my best to give credit to those sources to which I gleaned
information. In today’s era of technology and social media it can sometimes be hard to locate the
original source. I would love to give credit where credit is due so if you know the original source
of some of the info in this piece please contact me at brett.wisniewski@gmail.com so I can make
the appropriate changes.


THE FOLLOWING IS A LIST OF FOODS THAT APPROVED FOR REGULAR CONSUMPTION

Fats Ostrich Seaweed
Nuts/Nut Butters (raw, Pheasant Snow peas
unroasted, unsalted or lightly Rabbit Spinach
salted) Venison Sprouts
Almonds Yak String beans
Brazil nuts Other,Tofu Turnip
Cashews Water chestnuts
Hazelnuts Protein Powder Watercress
Macadamia Egg, Pea, Whey Isolate Zucchini
Pecans Vegetable
Pine nuts Coffee
Pistachios Carbohydrates Organic coffee beans
Walnuts Vegetables
NO PEANUTS Artichoke hearts Tea
Arugula Black tea
Oils Asparagus Green tea
Almond oil Bamboo shoots Herbal tea
Avocado oil Bell peppers (red, green,
Olive oil (cold pressed) yellow, orange, hot) Fish & Seafood(All fish should
Coconut oil Beets be WILD caught; the term
Sesame oil Bok choy “Alaskan” is NOT caught)
Full-‐fat butter Broccoli Anchovies
Brussel sprouts Bass
Fruit Cabbage Catfish
Avocado (guacamole) Cauliflower Cod
Olives (green and black) Celery Flounder
Grapefruit Chard Grouper
Pumpkin (flesh) Chives Haddock
Squash (flesh) Cilantro Halibut
Cucumbers Herring
Proteins Endive Mackerel
Eggs Eggplant Mahi Mahi
Free-‐range chicken eggs, fed a Fennel Orange Roughy
diet that does NOT include soy Greens (collared, turnip, Perch
mustard, chard) Pike
Poultry (preferably free-‐range Hot peppers Pollack
and organic) Kale Rainbow Trout
Chicken breast, no skin Kohlrabi Salmon
Chicken thighs, no skin Leeks Sardines
Turkey, no skin Lettuce (except iceburg) Scallops
Ground chicken Mushrooms (Portobello, Shrimp (canned or fresh)
Ground turkey shitake, oyster, button) Snapper
Chicken sausage Okra Sole Tilapia
Turkey sausage Onions Turbot
Cow beef (grass fed) Parsley
Game Radicchio
Buffalo Radishes
Cornish game hen Rutabaga
Elk Scallions

Condiments, Spices Seasonings
(Do to the shear number of seasonings and spices available, it is hard to list them all, most are OK. Avoid soy and
table salt.)
Basil
Black pepper
Bragg’s Liquid Aminos (non-‐fermented soy sauce substitutes)
Cardamom
Cayenne pepper
Capers
Cajun blended seasonings
Cinnamon
Crushed red pepper flakes
Cumin
Curry powder
Dill weed
Fennel
Garlic (fresh or powdered)
Ginger
Indian blended seasonings
Ketchup (HFCS free)
Lemon
Lime
Mexican blended seasonings
Miso salt
Mustard
Nutmeg
Onion (fresh or powdered)
Oregano
Paprika
Rosemary
Tamari
Tarragon
Thyme
Tumeric
Vanilla
Vinegar (balsamic, red wine, umeboshi [plum], and rice)
Worcestershire sauce


THIS LIST ARE FOODS THAT ARE OK FOR OCASSIONAL CONSUMPTION; YOU MAY WANT TO
AVOID THIS LIST COMPLETELY FOR THE FIRST 4 WEEKS

Fats Vegetables Seeds
Lard Carrots Pumpkin
Grape seed oil Parsnips Poppy
Peas Sesame
Proteins Pumpkin Sesame Tahini (sesame paste)
Sliced deli meat; turkey, chicken, Beans Sunflower
roast beef (very limited) Sweet potatoes
Lamb (no more than one serving Yams Legumes
twice per week) Adzuki
Roast Beans in general
Pork Starches Carob
Lean, boiled ham Rice, white Chickpeas (garbanzos), small
Loin chop Quinoa amounts of humus is OK
Bacon (no more than 1 time per Couscous Lima beans
week) Navy
Pork tenderloin Fruit (1/2 servings of these fruit Lentil
Pork chops a day; fresh or fresh frozen are Mung
OK)
Dairy* Apples Snacks
Blue cheese Apricots Organic corn chips
Cheddar Bananas
Colby Blueberries Beverages
Havarti Cherries 1 cup of real coffee
Monterey Jack Grapes 4 oz. of red wine
Provolone Kiwi
Swiss Melons Sweeteners (in very limited
Mozzarella (as a condiment only) Nectarines quantities)
Soft Cheese Peaches Agave nectar
One percent cottage cheese Pears Stevia
Part skim milk ricotta cheese Plantains Honey
Nonfat plain yogurt with one Plums Xylitol
TBS of flaxseed to increase Raspberries Erythritol
protein content (no more than Strawberries Sorbitol
2½ cup serving per week) Tomatoes Real sugar
Maple syrup


THIS LIST SHOULD TRY AND BE AVOIDED ALTOGETHER
CONSIDER THESE FOODS “CHEATS” OR “DEVIATIONS”

Dairy (for those sensitivity)
Milk Frozen custard
Frozen yogurt Vegetables
Fruit-‐flavored yogurt Corn and corn products Sugar and Artificial
Ice cream (organic corn chips are OK on Sweeteners
occasion) Brown sugar
Fruits White potatoes (powdered, Corn syrup
Dates mashed, fried, baked, etc.) Dextrose
Dried fruit (all varieties) Fructose
Figs BAD Fats Maple sugar
Orange All commercially processed oils Nutrasweet
Pineapple Corn oil Saccharin
Raisins Hydrogenated fats Splenda
Watermelon Margarines (trans fats) Sucralose
Peanut oil Sugar
All Cuts of Meat NOT Included Safflower oil Sweet’n Low
in the prior 2 lists Soybean oil Turbinado
Processed chicken (i.e. “dino Sunflower oil
nuggets”) Squeezable butter or Starches
Corned beef shortening All bread
Honey turkey Crackers
Ham BAD Condiments Muffins
Hot dogs (all varieties) Barbeque sauce (except small Packaged pancake mix
Pastrami batch or homemade without Packaged dry cereal (all
Sausage (other than turkey or HFCS*) brands)
chicken) Most commercially prepared Pasta
Processed turkey salad dressings Rice, brown
Can or bagged tuna Ketchup (except HFCS* FREE) Waffles
Mayonnaise (unless made with
Off-‐Limit Legumes good oils such as olive oil, Snack Foods
Peanuts almond oil, or avocado oil) Chips (all varieties)
Peanut butter Breakfast bars
Pinto Beans Beverages Energy bars
Soybean Fruit juice (all varieties) Cakes
Soda pop (all varieties) Candy
All Fried Foods Sports drinks Cookies
Fried chicken Sweetened teas Flavored Jell-‐O (sugar free or
Fried fish Energy drinks regular)
Chicken nuggets Pudding
French fries Frozen fruit ice
Fried pickles Gelato
Fried shrimp, oysters, etc. Gummy snacks
Ice cream
Popcorn

*HFCS-‐ high fructose corn syrup

The following is a list of common foods that contain high amounts of histamine. Below that is a list of foods that
tend to be lower in histamine. If your doctor suspects histamine as one of the issues then the list of high
histamine foods needs to be incorporated into the “do not eat” category.
Histamine.
It may be suspected that an increase in histamine could be causing some of your symptoms. Below is a
brief list of the common foods that may or may not contain appreciable levels of histamine. This list is
NOT all-‐inclusive and if you know a certain food that makes your symptoms worse please add that to
your “do not eat” list.

High histamine foods or those that can raise histamine levels:
Alcohol (esp. red wine) Soy or soy based products
Pickled or canned foods Chocolates and cocoa based products
Cheeses Citric fruits
Smoked meats, salami, bacon, etc. (includes Wheat based products
jerky) Vinegar
Pork and pork products Pre-‐packed and “deli” meats
Shellfish Salty snacks, sweets
Beans and pulses—chickpeas, soy beans, High preservative foods
peanuts Tomatoes
Nuts—walnuts and cashews Yeast containing products
Foods lower in histamine and are OK to eat:

Skinned chicken Fresh Veggies (NO tomatoes)
Duck Squash
Fresh meats (if ground meat-‐ make sure it is Olive oil
fresh ground and NO pork) Coconut and coconut oil
Eggs Fresh fish
Fresh fruits (non-‐citrus) Garlic


Sample Recipes
You are allowed to alter these recipes as you see fit—for taste and/or for known food sensitivities. If it is not listed
please assume all ingredients should be, when possible, grass-‐fed, organic, free range, NON-‐GMO etc. Once again,
these recipes were derived from different sources over a long period of time, which makes the original author hard
to credit. If you know who was the originator please contact me and I will be more than happy to edit this booklet.

DRESSINGS
Balsamic Vinaigrette
½ c. balsamic vinegar ½ tsp. granulated onion
1 c. Extra-‐virgin olive oil Salt to taste
¼ tsp. of black pepper 3 cloves of garlic

Mince garlic cloves and mix with dry ingredients. Add mixture to vinegar and oil and let sit in the
refrigerator for 8-‐12hrs before use.

BBQ Sauce
3 tomatoes; diced 1 c. pineapple for sweetness
1 white onion; diced 1 t. cayenne
4 cloves garlic; diced 1 t. sea salt
1 (6oz) can tomato paste 2 T. paprika
1 c. beef stock 1 T. extra-‐virgin olive oil
2 T. Dijon mustard 2 T. apple cider vinegar

Combine all ingredients in saucepan; bring to a boil. Once boiling, reduce heat to simmer. Cover and
simmer for 1 hour. Pour sauce into blender or food processor until smooth; store in fridge.

Cranberry Sauce
12 oz. cranberries 1 t. fresh ginger
1 c. orange juice Pinch cinnamon
¼ c. raw honey ¼ C. light agave
½ t. orange zest

Mince ginger & orange zest. Boil orange juice, ginger and zest on high; once boiling add berries, reduce to
med heat. Cook uncovered 7-‐10 minutes, stirring until berries have burst. Remove from heat; add agave,
honey, and cinnamon. Stir; set aside to cook. Once room temp, cover and refrigerate.

Crockpot Fig Apple Butter
(Some of these ingredients are on the non-‐approved list so make sure this recipe is used as a treat)
20 dried figs; halved, stems removed ½ t. ground cloves
6 apples; peeled, cored and diced 3 T. cinnamon
1 c. apple cider ½ c. honey
¼ t. nutmeg Pinch of salt

Place all ingredients in crockpot; mix well. Cook 6-‐8 hours until apples soft and mushy. Place in food
processor; puree until smooth.

Homemade Mayo
1 egg yolk Pinch of cayenne
¼ cup avocado oil 1 T. lemon juice

Whip egg in food processor. Drizzle in oil gradually; while mixing, add lemon juice and cayenne.

Ranch Dressing
1 egg ¼ t. celery seed
2 t. lemon juice ¼ t. dry mustard
¼ c. finely minced onion Salt & Pepper to taste
1 T. finely minced parsley ¼ c. extra-‐virgin olive oil
1 t. chives 3 T. water
¼ t. thyme

Place egg, lemon juice and seasonings into blender; blend well. If seasonings stick to container, scrape
down with rubber spatula. Pour thin stream of oil into mixture while blender is at medium speed. Add
additional water; blend at high speed for 1 minute. Store in jar with lid. For spreadable dip, just omit
water.

Savory Spice Blend
2 T. salt ½ T. paprika
1 T. garlic powder 1 T. onion powder
1 t. black pepper

Spicy BBQ Sauce and Marinade
2 (12oz) jars ‘Embasa Salsa Mexicana’ 2 t. chili powder
2/3 c. lemon juice ½ t. Tabasco sauce, or hot pepper sauce (½ – 1 t)
2 T. Worcestershire sauce 1 or 2 dashes garlic powder
Stevia or raw honey (sweeten to taste) 2 t. salt

The entire recipe makes about 220 calories depending on products used, but makes a lot of servings.

Spinach Dressing
1 large handful fresh basil 2 t. parmesan cheese
4 cloves of garlic Pepper to taste
¼ t. nutmeg ½ c. extra-‐virgin olive oil
1 T. mustard ½ c. red wine vinegar
1 whole package of baby spinach, washed well

Puree all ingredients in blender; make sure basil leaves are ground well. Store in fridge; it will thicken as
it sets for a day or two.

Summer Squash Salsa
2 T. extra-‐virgin olive oil 1 c. cantaloupe; diced small
1 c. yellow squash; diced small ½ c. yellow bell pepper; diced small
¼ c. red bell pepper; diced small 1/8 t. ground black pepper
1 c. zucchini; diced small Drizzle of honey

Heat oil in large skillet on high; add all ingredients except cantaloupe; cook for 2 minutes until tender.
Remove from heat, drain and spread out on plate. Refrigerate quickly without a cover to stop the cooking.
When cooled, mix in cantaloupe; cover and refrigerate for at least 1 hour.


Sundried Tomato Topping
1 c. sundried tomatoes packed in oil ½ c. garlic stuffed green olives
1 c. jarred artichoke hearts; drained

Mix in food processor; pulse until diced (not mush).

Tomato Vinaigrette Recipe
2 T. tomato paste ½ c. extra-‐virgin olive oil
¼ c. balsamic vinegar 2 T. fresh parsley, finely chopped
½ c. lemon juice, freshly squeezed

Combine all ingredients in tight-‐fitting covered jar; shake well. Makes 1 cup.

SNACKS
Artichoke Dip
1 (14oz) can artichokes; drained, rinsed, coarsely chopped
1 T. diced red pepper 2-‐3 roasted garlic cloves
1 T. mayo (made with olive oil) 1/8 t. cayenne
1 T. lemon juice ¼ t. dill
Pepper to taste

Combine all ingredients in small bowl; mix well. Cover and chill in fridge until needed. May also add 2
tablespoons Parmesan cheese.

Baked Dates with Goat Cheese
Dates Bacon (optional)
Goat cheese

De-‐pit the dates but cutting a slit down 1 side. Stuff the dates with your favorite goat cheese (chive goat
cheese works really well). At this point you can place in the oven at 350. Optional: You can wrap each
date in ½ piece of bacon to where the two ends overlap on the side that touches the pan. Cook until
desired doneness of the bacon; usually 5-‐6minutes at 350.

Cajun Trail Mix
½ c. whole raw almonds ¼ c. unsalted shelled sunflower seeds
½ c. walnut halves 2 pinches cayenne pepper
¼ c. unsalted shelled pumpkin seeds ¼ t. chili powder
¼ t. garlic powder 2 T. extra-‐virgin olive oil
¼ t. ground cumin ½ c. pecan halves

In large bowl combine all ingredients and toss well to coat. Spread nuts in single layer on baking sheet;
bake at 350, shaking every few minutes until toasted and fragrant (approx. 15 minutes). Let cool and
store in airtight container.

Curry Cashews
2 T. extra-‐virgin olive oil 2 c. roasted salted cashews
¼ t. cayenne 4 t. curry powder


Preheat oven to 350. Put oil in small skillet; add curry and cayenne; cook 30 seconds stirring constantly.
Toss cashews with curry mixture. Spread nuts on baking sheet in single layer; bake until nuts are hot and
shiny (approx. 10 minutes). Cool at room temperature.

Grilled Eggplant Dip
3 eggplants ¼ c. parsley, minced
1 head garlic Extra-‐virgin olive oil
Pepper

Wash and dry eggplant, peel garlic; set both aside. Make multiple ½” slits in eggplant; stud with garlic,
pushing toward center of eggplant so garlic is not sticking out. Coat eggplant with olive oil; place in center
of grill; cook until soft and collapsed (approx. 30 minutes), turning occasionally. When they are very soft
cut in half; scrape flesh and garlic from skin. Mash with fork; mix in enough olive oil to make creamy.
Season with pepper and parsley.

Guacamole
4-‐5 avocados ¼ c. chopped cilantro
½ purple onion 3 plum tomatoes
1 whole lime juice Jalapeño (optional)
Salt and pepper to taste

Allow the avocados to ripen before use. They should be soft enough to easy mush with a fork. Combine
avocados and chopped plum tomatoes into a bowl. Add the remaining ingredients and stir thoroughly.
Salt and pepper to taste. You can add minced jalapeño for spice.

Hard Boiled Eggs and Swiss Chard
3 T. flax oil 2 T. sesame seeds
½ c. fresh basil, chopped 1 T. flax seed
1 t. tamari Pinch of cinnamon
2 eggs 1 bunch Swiss chard; washed & chopped

Flax dressing: Mix flax oil, sesame seeds, basil, flax seeds, tamari, and cinnamon in blender.
Eggs: Place eggs in small saucepan; cover with cold water. Boil eggs and simmer for 5 minutes. Cool eggs
in cold water, peel and slice in ¼” rounds. Boil chard in water; simmer for 5 minutes. Drain chard and
split between 2 plates. Arrange sliced eggs on top of chard; drizzle with dressing.

Salsa (or Mango Salsa)
5 plum tomatoes avocados ¼ c. chopped cilantro
½ purple onion Jalapeño (optional)
1 whole lime juice ½ mango (optional)
Salt and pepper to taste

Chop plum tomatoes into small chunks. Add all ingredients in a bowel and mix. You can add chopped
mangos to add some additional levels of flavor and jalapeño for spice.
Salsas are great to add to grilled lean meats to add a dimension of flavor.


SOUPS
Basic Vegetable Soup
1 lb. cauliflower 1½ lb. broccoli
2 T extra-‐virgin olive oil 2 garlic cloves; minced
10 c. chicken stock 1 T. Dijon mustard
1 t. dried tarragon leaves Ground black pepper

Trim broccoli and cauliflower; chop coarsely. In large pot, heat oil on med heat; add garlic and sizzle; add
broccoli, cauliflower, and chicken stock; bring to a boil. Cook at lively simmer until veggies are tender
(approx. 20 minutes). Puree in batches in food processor or blender with mustard and tarragon. Thin
with stock or water.

Bison Chili
(Some of these ingredients are on the non-‐approved list so make sure this recipe is used as a treat or
remove the bacon for regular consumption)
2-‐3 slices uncooked bacon; chopped 1 (14.5oz) can chopped tomato with liquid
1 onion; chopped 1 t. dried oregano
4 cloves garlic; chopped 1 t. paprika
2 lbs. ground meat 1½ c. beef broth
2 T. chili powder 1 T. cocoa powder
1 T. apple cider vinegar 2 peeled carrots (optional)

Cook bacon until slightly brown; add chopped onion until semi-‐translucent. Add garlic; continue to stir.
Cook a few minutes longer until fragrant. Add ground meat; cook on low until brown. Add spices, broth,
tomatoes and carrots; stir well. Cover and simmer over low for 1 hour. Add vinegar and cocoa powder;
stir well; simmer uncovered for 20 minutes. Season with salt and pepper.

Chunky Chicken & Vegetable Soup
1 T. extra-‐virgin olive oil ¼ c. onion, chopped
1 T. butter 16 or 24oz chicken broth
2 boneless chicken breasts; cubed (10-‐12oz) 1 t. chicken bouillon granules
½ c. celery, chopped 2 T. fresh parsley, chopped
3 small carrots; sliced ¼ t. pepper
2 chayote squash; peeled, seeded, cubed 4 medium fresh mushrooms; sliced

Heat oil and butter in 4-‐6 quart soup pot over med heat. Add chicken; cook and stir 4-‐5 minutes or until
no longer pink. Add all veggies; cook and stir 7 minutes. Add broth, bouillon, water, parsley, pepper;
simmer uncovered 10 minutes or until vegetables are tender.

Country French Soup
4 leeks; well washed & chopped 2 T. extra-‐virgin olive oil
3 celery stalks; chopped 3 carrots; sliced in rounds
1½ c. fresh green beans; cut in thirds 1 c. canned navy beans; rinsed
4 c. canned/boxed chicken broth ¼ t. pepper
1/8 c. grated Parmesan
French Pesto:
1 c. basil ¼ c. extra-‐virgin olive oil
2 garlic cloves


Mix pesto ingredients in food processor; set aside. Sautee leeks in oil with 3 teaspoons of broth; when
soft, add celery, carrots, and ½ cup of chicken broth; simmer for 5 minutes. Add remaining broth, return
to simmer; add green beans, simmer for 3 minutes. Add navy beans; simmer for 5 more minutes. Add
pepper to taste. Serve immediately; each bowl topped with 1tablespoon pesto sauce and 1 teaspoon
parmesan.

Cream-‐less Spinach Soup
2 T. extra-‐virgin olive oil 1 t. garlic; chopped
1 c. onion, diced ¼ carrot; diced
1 c. celery, diced 1 c. leek, diced
6 c. water 2 bay leaves
Sprig of thyme 2 lbs. spinach; chopped

Heat oil in medium stockpot and sauté garlic for 2 minutes. Add onion, celery, leeks, and carrots to pot;
sauté until onions translucent. Add water, bay leaves, and thyme; bring to boil. Simmer for 1 hour; allow
to set for 1 hour to cool. Remove bay leaves and thyme. Puree veggies and broth in blender. Pour puree
back into stockpot; add spinach. Turn temp to medium; cook until the spinach wilts.

Curried “Cream” of Chicken Soup
½ small onion, chopped coarsely ½ box chicken broth
1 rib celery, sliced Pepper to taste
2 T. extra-‐virgin olive oil 2 chicken breasts
1 – 1½ T. curry powder 1 small spaghetti squash; halved & seeded

Sautee onions and celery in oil until translucent. Add curry powder and pepper; warm spices. Add
chicken broth & breasts. In steamer above soup pot place squash, cut side down, or if pot is large enough
add it to broth; cook until squash is tender. Remove squash; scrape out meat to add back to pot. Remove
chicken breast; puree rest. Once smooth, cut up chicken breasts; add it all back to pot and heat.

Gingery Chicken Soup
2-‐3 c. chicken, cut into pieces 3” piece of ginger; peeled & chopped
5 garlic cloves; smashed, peeled 4 celery stalks
1 bunch Italian parsley; chopped 1 red onion
9 whole cloves 1 bunch chard, washed

Wash chicken and pat dry; place in large soup pot, cover with 2 quarts water. Bring to a boil; reduce to
simmer. Add ginger, garlic, celery, and parsley. Cut ends off onion, cut in half and stick cloves in each half;
add to pot. Simmer for 2-‐3 hours. Bring to a boil adding chard; reduce to simmer for 10 minutes; serve.

Hearty Chicken Soup
2 package of chicken thigh (bone in) 5 stalks of celery
1 large yellow or white onion 1 parsnip
½ bulb of garlic 1 turnip
5 large carrots ¼ c fresh chopped cilantro
¼ c. fresh chopped parsley Chicken and/or beef stock
1/8 tsp. turmeric 1/8 tsp. cumin
Salt and pepper to taste 4 Green onion stalks, chopped


De-‐skin the chicken thighs but leave the bone in. Chop all veggies and combine into a large pot on the
stove (low heat). Add chicken thighs and chicken or beef stock; enough to just submerge all the
ingredients. Cover and leave on low heat for at least 3 hours or until the chicken is easily shred-‐able.
Remove the bones and put the shredded chicken back into the pot for another hour.

Hungarian Goulash Soup
2 T. butter 1 small onion; chopped
2 garlic cloves; minced 1 lb. buffalo; cut into 1” cubes
1 T. paprika 1 (14.5oz) can diced tomatoes
3 beef bouillon cubes Drizzle of honey
½ t. marjoram ¼ t. pepper
1 can beef broth 6 c. water
1 small zucchini; diced 1 medium green pepper; chopped

In large soup pot, heat butter; brown meat in hot butter with onion and garlic. Add paprika; stir to coat
meat. Add everything else except zucchini and green peppers. Bring to a boil; simmer covered 1 hour or
until meat is tender. Add vegetables; cook another 20 minutes.

Lentil Soup
2 c. dried lentils 1 onion; chopped
1” piece of fresh ginger, peeled and chopped 4 garlic cloves; chopped
3 T. extra-‐virgin olive oil 1 qt. chicken stock
1 qt. water ½ c. fresh parsley
1 large bunch chard; washed & chopped ¼ c. lemon juice
¼ t. black pepper ¼ t cinnamon

Rinse lentils well in large colander. Sautee onion, ginger and garlic in olive oil. Add lentils, stock, and
water; cover and boil then reduce to simmer for 2 hours. Add parsley and chard; simmer for 20-‐30
minutes longer. Cool half the soup; blend in food processor. Return to pot; add lemon juice, cinnamon,
and pepper.

Soup au Pistou
Soup:
2 T. extra-‐virgin olive oil 3 leeks; white & pale green parts only
3 medium garlic cloves; minced 48oz low-‐fat chicken broth
1 can lentil beans; drained and rinsed 1 can diced tomatoes
2 medium zucchini; quartered 1 medium yellow squash; quartered
1 dried bay leaf ½ t. dried thyme
½ lb. green beans; 1” pieces
Pistou:
3 medium garlic cloves, halved 3 c. fresh basil
5 T. extra-‐virgin olive oil ½ c. grated Parmesan cheese

Warm oil in large stockpot or Dutch oven on med-‐high heat. Add leeks; cook for 3 minutes until softened.
Add garlic; cook for 30 seconds. Stir in broth, lentil beans, tomatoes, zucchini, squash, bay leaf, and thyme.
Bring to a boil; reduce heat and simmer for 20 minutes uncovered. Add green beans to pot; simmer 6-‐8
minutes until tender. Meanwhile, in blender/food processor, mix garlic until finely chopped. Add basil to
blender until fine; scrape down sides. With machine running, add oil and cheese. Ladle soup into serving
bowls with 1 tablespoon pistou in each.

Tempting Tomato Soup
1 small onion; chopped ¼ c. sliced mushrooms
3oz boiled diced ham ¼ t. extra-‐virgin olive oil
1 garlic clove; minced 1/8 t. sweet paprika
Dash of Allspice 1 (14.5oz) can fat-‐free chicken broth
3 whole tomatoes; peeled

Add onion, mushrooms, ham, oil, garlic, paprika and allspice to large pot. Cook for 1 minute. Add chicken
broth and tomatoes; cover and simmer for 15 minutes. Puree soup in blender and serve.

Warm and Hearty Winter Soup
8-‐10 ripe tomatoes; cored, halved, seeded 1½ t. extra-‐virgin olive oil
2 red onions; chopped 1 garlic clove; minced
3 c. chicken stock 3 T. basil; chopped

Preheat broiler and spray a baking sheet with nonstick cooking spray. Place tomatoes on sheet cut side
down; broil until skins are blistered, 10 minutes. Set aside to cool, slip skins off, chop tomatoes coarsely.
In medium saucepan heat oil over medium-‐low heat. Add onions; sauté for 5 minutes. Add garlic; sauté
until onions are soft, 5 minutes. Stir in tomatoes for 1 minute. Transfer mix to food processor/blender;
blend until smooth; return to sauce pan. Stir in chicken stock; bring to a boil. Reduce heat to low, simmer
for 5 minutes. Remove from heat; add basil. Cover and refrigerate until chilled, at least 1 hour.

SALADS
Jerk Turkey Salad
3½ oz. turkey breast 1 T. Caribbean jerk seasoning
½ sliced cucumber 2 slices of green onion
2 oz. chopped fresh pineapple (NOT canned) ¼ c. lime juice (fresh squeezed)
2 oz. strawberries or raspberries Salt & cumin to taste

Grill turkey breast with jerk seasoning until no longer pink and juices run clear; remove from grill and
cool. Cut turkey into bite-‐size pieces. Toss together greens, turkey, cucumber, pineapple, strawberries
and green onion. Combine lime juice; add salt and cumin to taste.

Kale Salad
2-‐4 bushels of kale 1 TBL Braggs Aminos
¼ c. fresh squeezed lemon 1 TBL Braggs Nutritional Yeast Seasoning
1 tsp. granulated garlic Salt and pepper to taste
1 tsp. granulated onion Extra Virgin Olive Oil

Thoroughly clean the kale. Rip or chop into large “salad” like pieces. Add all other ingredients with the
kale into a large bowl and toss thoroughly until the kale turns a dark green from being coating with the
oil and lemon.
Note: You can add other veggies to this salad. Some of our patients have also added mangos as a sweet and
salty treat!
Adjust the ingredients as you see fit. Since bushels of kale are highly variable it is difficult to estimate what
you may have access to.


Marinated Salmon w/ Fennel Salad
1 lb. center-‐cut salmon fillets; skinned & boneless, sushi quality
2 large celery ribs; sliced paper-‐thin on the diagonal
Marinade:
¼ c. lemon juice ¼ c. extra-‐virgin olive oil
Pepper
Garnish:
1 fennel bulb; very thinly sliced 1½ T. chopped fennel fronds

Marinade: Put lemon juice in small bowl; whisk with olive oil; season with salt and pepper. Set aside.
Salmon: With a very sharp knife, trim gray fat off the skin side of salmon; slice as thinly as possible.
Arrange salmon in oiled dish large enough to hold slices in a single layer. Scatter celery over fish; spoon
on marinade. Cover and refrigerate until salmon is a little more than half “cooked” – changes in color
from rosy orange to pale pink (approx. 3 hours). To serve, divide salmon and celery among 6 plates,
reserving marinade. Put sliced fennel and fronds in bowl; drizzle enough marinade to lightly coat. Toss
well; season with pepper to taste. Divide fennel among plates; spoon extra marinade over salmon dish.

Papaya & Avocado Salad
2 avocados; semi-‐ripe 2 T. extra-‐virgin olive oil
2 papayas; not too soft 2 scallions; white part only, cut thin
3 limes 1 T. fresh mint leaves; sliced thin
1 small red onion; minced Pepper
1 t. ginger, minced

Peel and pit avocadoes, slice into 10 wedges. Peel and seed papaya; slice into 12 wedges. Juice limes into
bowl; add ginger and red onion to bloom for 5 minutes. Add remaining ingredients; gently toss. Season
with salt & pepper. Serve immediately.

Romaine Salad
Salad:
3 c. baby romaine lettuce 1 celery stalk; chopped
½ yellow bell pepper; cut into strips 1 small head of radishes
½ c. pecans
Citrus Vinaigrette
½ c. extra-‐virgin olive oil 2 T. lemon juice
1 T. lime juice ¼ c. fresh mint, chopped
Drizzle of honey

Spinach & Pecan Salad
2 lbs. fresh spinach ¼ lb. pecans; salted & chopped
4 scallions; thinly sliced ¼ c. extra-‐virgin olive oil
¼ c. lemon juice

Wash and dry spinach; put in salad bowl. Squeeze leaves gently with hands until a bit limp; add scallions,
olive oil and toss. Pour in lemon juice; toss again. Top with pecans and serve.


Warm Tarragon Chicken Salad
Chicken breast, cut into strips
½ t. dried tarragon or 1 T. fresh tarragon
¼ c. tarragon vinegar
1 t. Dijon mustard
2 T. shallots, chopped
2 T. parsley, minced
¼ c. water
4 t. extra-‐virgin olive oil
1 red bell pepper; cut into strips
Lettuce of your choice, torn into pieces
Pepper to taste

Boil chicken in water with tarragon for 10 minutes. Whisk together tarragon vinegar, Dijon mustard,
shallots, parsley, tarragon, pepper, water, and olive oil. Stir dressing well before adding chicken; marinate
for 30 minutes keeping it warm. To make a salad just add lettuce, red bell pepper strips and chicken;
drizzle dressing.

SIDES
Bacon, Chive Sweet Potato Biscuit
1 lg sweet potato ( 2 cups mashed) 6-‐8 strips of bacon-‐ diced
3 T. coconut flour Leftover fat from bacon
3 eggs-‐ whisked ½ t. garlic powder
3-‐4 T. chives-‐ diced 1 t. baking powder
Salt & pepper to taste

Cook sweet potato until soft – mash with a fork. Cook your bacon until crispy and dice.
Add your eggs and miss well with your sweet potato then add your bacon fat-‐ mix well.
Add your dry ingredients – mix well.
Add diced, cooked bacon and chives. Mix well
Line a baking sheet with parchment. Use a large spoon to drop your biscuit on.
Bake at 375 for 22-‐2 7 minutes.

Balsamic Grilled Veggies
Your favorite vegetables cut in chunks (ex: bell pepper, zucchini, mushrooms, onions, eggplant, etc.)
½ c. balsamic vinegar 3 green onions
Extra-‐virgin olive oil Ground black pepper

Preheat grill to high. Place veggies in roasting pan with mushroom caps and green onions. Season
generously with pepper; toss with olive oil and balsamic vinegar. Place veggies cut side down on hot grill;
cook for a couple minutes on each side until tender and marked by grill. Remove and toss with additional
balsamic vinegar; season to taste.

Cauliflower Mashed “Potatoes”
2-‐4 c. cauliflower Pepper to taste
2 T. extra-‐virgin olive oil 1 bunch green onions

Cut cauliflower in chunks; steam until soft. In mixing bowl, add steamed cauliflower, oil, pepper, green
onions; mix to desired consistency. May add small amount of blue cheese for extra flavor or can roast
cauliflower instead of steaming.


Coleslaw
¼ head of cabbage (approx. 1½ c) ½ c. onion
½ c. broccoli florets ½ c. daikon (icicle) radish
2 T. cilantro 2-‐3 T. mayo with olive oil
2 T. vinegar Drizzle of honey (optional)
Pepper to taste

Shred veggies in food processor; blend in vinegar, mayo, honey, and pepper. Add more mayo for a juicier
consistency.

Green Beans w/ Shallots & Hazelnuts
1 lb. green beans; trimmed 3 T. extra-‐virgin olive oil
4 shallots; thinly sliced ¼ c. hazelnuts; toasted & chopped
1 T. finely chopped lemon zest 2 T. chopped fresh parsley
Pepper

Preheat oven to 425. Toss beans in large baking dish with oil, shallots, and pepper. Roast until just cooked
through and golden brown (approx. 15-‐18 minutes). Combine hazelnuts, zest and parsley in small bowl.
Transfer green bean mix to platter and sprinkle with hazelnut mixture.

Grilled Cauliflower
½ lb. cauliflower, leaves removed 2 T. extra-‐virgin olive oil
Pepper

Preheat oven to 450. Cut cauliflower through core into 6-‐8 wedges; lay wedges on baking sheet. Lightly
brush both sides of wedges with oil and season with pepper. Roast until sides that touch the pan and
edges are golden brown (approx. 20 minutes).

Mashed “potatoes” – Celery type
1 large celery root 2 T. extra-‐virgin olive oil or avocado oil
Dash of chicken stalk for texture

Remove tough outer skin of celery stalk; cut into 1” chunks and steam. When tender, transfer to food
processor; add oil and chicken stalk; blend.

Oven Baked Sweet Potatoes
Sweet Potatoes Extra-‐virgin olive oil
Seasoning

Preheat oven to 375. Clean & dry sweet potatoes; pierce using a fork. Place on baking sheet; bake for 45
minutes or until inside is soft. Remove and slice lengthwise. Drizzle with olive oil and desired seasoning.

Paleo Bread
4 eggs ½ t. baking soda
¼ c. coconut flour 1 t. garlic
2 t. onion powder 1 t. oregano

Line baking sheet with parchment paper; spread mixture on paper. Bake for 15 minutes; flip; bake for 10
more. You can use any spices you want to make the bread taste how you like.

Steamed Cabbage
Cabbage (allowed amount) ½ t. spicy mustard
Juice of half lemon Salt and pepper to taste

Place cabbage in steamer; cover and steam 5-‐10 minutes, until slightly tender. In small bowl, combine
spicy mustard and lemon juice. Place cabbage in bowl; add lemon/mustard mix and toss. Sprinkle with
salt and pepper.

Sweet Potato Hash
1 large sweet potato 2 T. fat (ex: coconut oil/grass-‐fed butter)
Big pinch of salt Dried herbs of choice
Several turns of pepper Few shakes of garlic powder

Put sweet potato in food processor to shred; mix all ingredients; fry.

Toasted Almond Broccoli
4 T. sliced almonds Squeeze of lemon juice
½ lb. broccoli florets (4 cups) Pepper
2 t. extra-‐virgin olive oil

Heat nonstick skillet on medium heat; add almonds. Sauté for 1 minute or until almonds are golden
brown; remove and set aside. Steam broccoli (can microwave on high for 4 minutes in 1” water); remove
any leftover water. Toss with oil, lemon, salt and pepper. Sprinkle with almonds on top.

BREAKFAST
Banana Muffins
(Some of these ingredients are on the non-‐approved list so make sure this recipe is used as a treat)
3 eggs 1½ scoops of protein powder
¼ c. coconut oil ½ C. raisins
2 medium bananas; ripe ½ t. baking soda
6 dates; pitted ¼ t. sea salt
1 squeeze of Stevia ¼ c. coconut flour

Mix eggs, oil, bananas, dates and Stevia in blender; add coconut flour, salt and baking soda until smooth.
Fold in ½ teaspoon vanilla, raisins and protein powder. Bake at 350 for 25 minutes in cupcake pan.


Meat Crust Quiche
1 lb. breakfast pork sausage 1 garlic clove; minced
1 small sweet potato; diced 1 t. garlic powder
½ yellow onion; diced ½ t. ground paprika
2 c. spinach 4 eggs; whisked
Salt and pepper to taste 2 T. extra-‐virgin olive oil or coconut oil

Make meat into crust; press into a pie pan up to rim of plate. Bake for 18-‐20 minutes until completely
cooked. While crust is baking; place oil in pan; add garlic, onions and sweet potato. Once onions become
translucent sprinkle salt and pepper. Once potatoes are tender, toss in spinach and cover. After 1-‐2
minutes remove mixture; place in bowl; add eggs, garlic powder, paprika and more salt; mix well.
Remove meat oil from top of “meat crust;” pour egg mixture and bake 23-‐25 minutes at 375.
Protein Crepes
1 large egg 1-‐2 T. coconut milk or raw milk
1 egg white 1 scoop protein powder
1 T. nut butter

Beat eggs until no whites are showing. Mix protein powder and milk until dissolved. Add peanut butter to
protein powder; mix well. Add egg whites to mixture. Pour in hot frying pan with butter or spray oil; flip
once.

Sausage & Cheese Breakfast Cups
4oz turkey or chicken sausage ½ green bell pepper; chopped
¼ onion; chopped 5 large eggs
12oz sliced mushrooms ½ c. shredded reduced-‐fat cheddar cheese

Preheat oven to 350. Coat 6-‐cup nonstick muffin pan with cooking spray or line with paper baking cups.
In medium nonstick skillet over med-‐high heat cook sausage, pepper and onion for 5 minutes or until
sausage is no longer pink. Allow to cool in bowl; add eggs and mushrooms. Evenly divide mixture into
prepared muffin pan; sprinkle with cheese. Bake for 20 minutes or until egg is set.

Smoked Salmon Open Faced Omelet
2oz thinly sliced smoked nova salmon; cut into 1” thick strips
6 large eggs 2 T. water
¼ t. pepper 2 t. extra-‐virgin olive oil
2 T. finely diced red onion 2 t. drained small capers
4 lemon slices Snippets of fresh dill for garnish

Preheat broiler with oven rack in highest position. Put eggs, water, and pepper in bowl; whisk until
frothy. Put oil in skillet on med-‐high heat; pour in egg mixture; let sit until bottom starts to cook. Using a
rubber spatula, slowly push cooked egg from 1 side of skillet to the other, allowing the raw egg to reach
the bottom; cook until fluffy. When cooked on the bottom and top is still runny, place skillet just under
broiler with oven door open and handle sticking out. Broil until omelet rises and browns lightly (approx.
1 min). Scatter smoked salmon over omelet; sprinkle with onions and capers. Broil again to warm
topping (approx. 30 seconds). Cut omelet into 4 triangles; garnish with lemon and dill.

Turkey Breakfast Sausage
1 lb. ground turkey 1 small onion; peeled & finely chopped
1 egg; lightly beaten 2 T. extra-‐virgin olive oil

½ t. dried basil ½ t. thyme
½ t. sage ¼ t. cumin
¼ t. marjoram ¼ t. pepper
¼ t. nutmeg ¼ t. oregano
¼ t. cayenne ¼ t. ginger

Mix all ingredients the night before. To store in freezer: form into patties; put in airtight container using
parchment paper to separate patties.

DINNERS
Almond Crusted Fish
1 lb. fillets of any fish (ex: sole, orange, roughy)
1 c. blanched almonds or slivered almonds; chopped coarsely
1 T. dried parsley 1 egg
2 T. water 1/3 c. extra-‐virgin olive oil or avocado oil
2 T. butter Lemon juice for serving

Place chopped almonds and seasonings in shallow bowl. In another shallow bowl combine egg and water;
lightly beat. Heat cooking pan with oil and butter to med heat; dip fillets into egg mixture first then
almond mixture, coating well. Coat only 2-‐3 fillets at a time; the mixture gets sticky if you do too many at
once. Place in heated pan; cook about 1½ minutes per side, careful not to overcook. Serve hot with
freshly squeezed lemon juice.

Artichoke Lemon Pesto Chicken Pasta
1 lb. boneless, skinless chicken breast ½ c. fresh parsley
1 lb. spaghetti squash ½ c. fresh basil
12-‐15 artichoke hearts cut in half 4-‐5 T. vegetable broth
4-‐5 T. extra-‐virgin olive oil 3-‐5 cups spinach
2 garlic cloves Salt and pepper

Place squash cut side down 30-‐35 minutes. While baking in large pan add splash of fat & 1 minced garlic
clove. Once fragrant add artichoke hearts. Sprinkle with salt and pepper, let cook until brown and tender.
Once brown add to food processor with olive oil, vegetable broth and second garlic clove; puree. Add
basil, parsley, lemon, salt and pepper; puree. Add chicken to same pan from artichoke hearts; cook until
brown on all sides; salt and pepper to taste. Once cooked add ¼ cup pesto along with spinach. Cook until
wilted, add squash; mix pesto together.

Baked Chicken Thighs
4 free-‐range organic skin-‐off chick thighs 3 garlic cloves; minced
1 shallot; minced Salt and pepper to taste

Rinse chicken thighs under cold water, put in broiler pan, pat with paper towel. Gently separate skin from
thigh without removing it. Place shallots and garlic on top of chicken. Sprinkle with salt and pepper. Bake
at 425 for 40 minutes.


Baked Halibut or Tilapia w/ Green Beans
2 (3oz) halibut OR tilapia fillets ½ lb. fresh green beans
1 garlic clove; chopped 2 T. fresh Italian parsley; chopped
1 T. lemon juice 1 T. avocado oil
3 T. slivered almonds OR pine nuts
Sauce:
2 T. caper ½ T. extra-‐virgin olive oil
¼ c. lemon juice 3 T. fresh parsley
2 T. fresh basil 1 T. olive oil mayo

Mix all sauce ingredients in blender. Preheat oven to 400. Place fish in glass dish; pour sauce over fish.
Cover with aluminum foil; bake for 10 minutes or until fish is opaque throughout. Fill pot with water.

Balsamic Braised Short Ribs
2 T. Savory spice blend ½ c. balsamic vinegar
2-‐3 lbs. bone-‐in short ribs 15oz can plain tomato sauce
1 T. coconut oil 6 garlic cloves; smashed
4 whole dried dates, pitted

Rub savory spice blend into ribs. Melt coconut oil in large skillet, med heat; sear ribs on each side until
slightly brown. Place ribs, tomato sauce, balsamic vinegar, dates and garlic in crockpot; cover and cook on
low 4-‐6 hours or until meat is tender enough to fall apart with a fork.

BBQ Crock Pot Chicken
1 whole skinless chicken (4 lbs) 1 t. dried thyme
1 white onion sliced ½ t. pepper
1 t. paprika ½ t. garlic powder
1 t. sea salt 1 t. cayenne
1 t. onion powder 1 t. white pepper

Line crockpot with sliced onions; place chicken on onion. Combine dried ingredients in bowl and rub over
chicken. Keep on low 6 hours.

Chicken Breasts Stuffed w/ Spinach and Goat Cheese
4 t. extra-‐virgin olive oil; divided in half 2 garlic cloves; minced
½ lb. bunch spinach; tough stems removed 4 (6oz) chicken breasts; boneless, skinless
4oz low-‐fat goat cheese Wooden toothpicks

Preheat oven to 400. Heat 2 teaspoons of oil in large ovenproof skillet on med heat. Add garlic and cook;
stirring constantly until fragrant. Add spinach; cook until wilted and liquid is evaporated (approx. 2
minutes); transfer to plate. Dry off skillet. At thickest end of chicken breast, carefully insert a sharp knife
into center and cut a pocket as evenly as possible, leaving a 1” border on three sides. Repeat with
remaining chicken. Open each pocket, fill evenly with goat cheese and spinach; seal with 2 toothpicks.
Heat remaining oil in same skillet over med-‐high heat. Add chicken and cook, turning once, until well
browned on both sides (approx. 3 minutes). Transfer skillet to oven; bake until juices run clear, about 8
minutes.


Chicken Fajitas
1 t. salt 6oz boneless chicken breast; cut into ½ inch strips
½ t. ground cumin 1 green bell pepper; cored, seeded, cut in thin strips
½ t. onion powder 1 medium onion; thinly sliced
¼ c. water 2 T. fresh lime juice

Combine chili powder with salt, cumin, onion powder, garlic powder and water in Ziploc bag; add
chicken, bell pepper and onion; seal and knead gently to coat. Refrigerate for 15 minutes. Heat large
nonstick skillet. Empty bag contents into skillet; cook over medium heat, stirring occasionally, until
vegetables are crisp-‐tender and chicken is cooked through (about 6 minutes). Remove from heat & serve.

Chicken Stir-‐Fry
Slice chicken prior to cooking. Slice preferred vegetables; bell peppers, onions, green beans, cabbage,
celery, etc. Stir-‐fry in soy sauce.

Chipotle-‐Rubbed Steak Wraps
1 T. chipotle chilies; chopped 1 (1¼ lb) flank steak
2 large romaine lettuce leaves; shredded 2 medium plum tomatoes; chopped
2 t. lime juice 4 La Tortilla Factory tortillas

Rub chilies on both sides of steak; place in Ziploc bag at room temp for 1 hour. Heat broiler and broiler
pan for 10 minutes. Place steak on broiler pan; cook for 4-‐5 minutes per side for medium-‐rare. Remove
from broiler, transfer to cutting board and let cool for 5 minutes. Cut into thin slices. In medium bowl
combine lettuce, tomatoes and lime juice. Heat wraps in oven or microwave; divide lettuce mixture
evenly; add steak; roll up and serve.

Crock Pot Beef Brisket
2-‐3 lbs. beef brisket 1 c. crushed pineapple
1 medium onion; diced 2 T. extra-‐virgin olive oil
¾ c. tomato sauce 2 T. chili powder
6 garlic cloves; minced 2 T. Dijon mustard
2 T. apple cider vinegar 1 t. sea salt

Mix all ingredients together (except brisket and onion). Score flat side of brisket with a sharp knife; place
in slow cooker, cover with half of the sauce; turn over and cover with remaining sauce. Pour onion on top.
Cover and cook on low for 8 hours.

Crockpot Mediterranean Beef
1½ lbs. boneless beef ribs 1 T. Italian seasoning
1 garlic clove 1/3 c. sundried tomatoes
½ c. beef broth ½ c. sliced ripe olives
½ c. frozen pearl onions

Brown meat in skillet; sprinkle with Italian seasoning and garlic. Remove from skillet and place in
crockpot; top with tomatoes and olives. Add broth and onions; cook on low for 5-‐6 hours.


Crockpot Pulled Pork
4 lb. bone-‐in pork butt 2 t. cayenne pepper
4 T. paprika 1 T. white pepper
2 T. sea salt 1 T. dried oregano
2 T. chili powder 1 T. black pepper
2 T. cumin

Mix all dried ingredients. Massage spice rub all over meat; wrap in plastic wrap; refrigerate for up to 3
days. Place in crockpot with ¼ cup water; cook 8-‐10 hours until tender. Once done discard liquid; tear
meat apart; cook on low for 1 hour with BBQ sauce.

Curried Fish Fillets
1 t. fresh curry powder 1 T. mustard
1 little squeeze of lemon or lime juice Pepper to taste
2 (3oz) fish fillets

Place fish in pan and cook one side; flip or apply paste to cooked side. Or apply paste to top side of fish
and bake.

“Fake” Lasagna
2 large zucchini; peeled & cut thin lengthwise 1 small can tomato sauce
8 oz. ricotta cheese 1 egg, beaten
6 oz. shredded mozzarella 1 lb. turkey sausage; cooked & drained
Garlic salt and Italian seasoning to taste

Preheat oven to 350. Blend ricotta with egg. Cover bottom of a 9x9 glass pan with 1/3 of the tomato
sauce. Place several slices of zucchini over sauce. Spread half of the ricotta mixture over zucchini. Layer
with half of the meat, seasoning, mozzarella, and 1/3 more sauce. Put more zucchini on top; layer again
with remaining ingredients, final layer being mozzarella. Bake for 45 minutes.

Herb & Ginger Chicken Breasts
2 T. extra-‐virgin olive oil 2 boneless, skinless chicken breast halves
1 T. lime juice 3 T. chicken broth (low-‐sodium)
2 t. ginger; finely grated ¼ c. packed fresh basil leaves; torn
2 T. packed fresh mint leaves; torn Pepper

Heat oil in medium skillet over med-‐high heat until simmering. Season both sides of chicken breasts with
pepper; place in pan. Cook until firm to the touch, turning once (approx. 5 minutes). Transfer chicken to
plate. Add lime juice to skillet; scrape up any leftover brown bits clinging to pan. Add chicken broth and
ginger to pan; bring to a boil. Take skillet off the heat; add basil and mint; swirl pan to combine. Divide
chicken on 2 plates; spoon herb sauce over chicken.


Jambalaya
2 pieces of chicken sausage 2 chicken breasts; cubed (or 4 chicken thighs)
2 garlic cloves; chopped 1 (14oz) can organic diced tomatoes, with liquid
1 yellow onion; diced 1 cauliflower head; shredded by food processor
1 green/red bell pepper; diced ½ t. dried thyme
1 (6oz) can organic tomato paste 1 t. dried oregano
1 t. paprika ½ t. cayenne pepper
½ t. dried parsley 1 c. organic free-‐range chicken broth
2 T. extra-‐virgin olive oil Salt and pepper to taste

Shred cauliflower & dice veggies. Combine spices, tomato sauce and paste; mix well and let sit. Heat large
pot over med heat with olive oil. Add garlic; when it becomes fragrant add onions and bell peppers. Let
these cook down. Once onions become translucent, add cauliflower, chicken broth, chicken and sausage;
mix well. Cover and let cook for 5 minutes. Add tomato mixture and stir together. Cover and let cook for
about 10 minutes until meat is cooked through.

Lemon & Artichoke Chicken
4 T. ghee or butter 2 lbs. bone-‐in chicken
2 shallots sliced Juice from 2 lemons
2 c. artichoke hearts; drained Salt and pepper to taste
¼ c. capers; drained

In oven-‐safe skillet over med heat melt 2 tablespoons ghee; add shallots; sauté until clear. Add artichoke
hearts, capers and lemon juice; stir. Place seasoned (salt and pepper) chicken pieces in skillet; top each
piece with remaining ghee. Place skillet in oven; cook for 45 minutes at 375. Broil last 5 minutes to make
top crunchy.

Lettuce Wraps
Brown lean ground beef. Mix with (low fat, sugar-‐free) fajita seasoning, sauté various bell peppers (red,
green, yellow, and orange) and onion. Wrap in lettuce leaves.

Marinated Salmon w/ Fennel Salad
1 lb. center-‐cut salmon fillets; skinned & boneless, sushi quality
2 large celery ribs; sliced paper-‐thin on the diagonal
Marinade:
¼ c. lemon juice ¼ c. extra-‐virgin olive oil
Pepper
Garnish:
1 fennel bulb; very thinly sliced 1½ T. chopped fennel fronds

Marinade: Put lemon juice in small bowl; whisk with olive oil; season with salt and pepper. Set aside.
Salmon: With a very sharp knife, trim gray fat off the skin side of salmon; slice as thinly as possible.
Arrange salmon in oiled dish large enough to hold slices in a single layer. Scatter celery over fish; spoon
on marinade. Cover and refrigerate until salmon is a little more than half “cooked” – changes in color
from rosy orange to pale pink (approx. 3 hours). To serve, divide salmon and celery among 6 plates,
reserving marinade. Put sliced fennel and fronds in bowl; drizzle enough marinade to lightly coat. Toss
well; season with pepper to taste. Divide fennel among plates; spoon extra marinade over salmon dish.


Moroccan Chicken
2 T. extra-‐virgin olive oil ¼ t. cayenne
1 onion; finely diced 4 chicken thighs
3 garlic cloves; diced 1 (14.5oz) can diced tomato in juice
1 T. chopped ginger ½ c. chopped cilantro
½ t. turmeric 1 lemon sliced
½ t. cinnamon ½ t. cumin
1½ t. paprika Juice from 1 lemon
½ t. coriander 2 c. green beans
1½ c. water

Sauté onion, garlic and ginger in oil until soft and brown. Add spices; sauté 1 more minute. Add chicken,
tomato, water, cilantro and sliced lemon; simmer with a lid for 30 minutes. Add green beans and lemon
juice; simmer until green beans are done.

Mustard Lime Chicken
1 lb. skinless, boneless chicken breasts 1 T. extra-‐virgin olive oil
½ c. fresh lime juice 1 T. chili powder
½ c. fresh cilantro; chopped ½ t. sea salt
¼ c. Dijon mustard ½ t. pepper

Combine lime juice, cilantro, mustard, olive oil, chili, salt and pepper into food processor; pulse until
combined. Pour marinade over chicken; marinate for 1 day. Cook on the grill.

Pesto Lasagna
Filling:
¼ c. grated Parmesan 2 c. non-‐fat ricotta
1 egg ½ c. fresh Italian parsley; chopped
2 bunches spinach; well washed & steamed ½ c. chopped walnuts or pine nuts
Basil pesto 3 large zucchini
3 large squash 2 T. extra-‐virgin olive oil
Sauce:
2 c. fresh basil leaves ½ c. extra-‐virgin olive oil
¼ c. walnuts or pine nuts 2 T. grated Parmesan
3 garlic cloves
Sauce: In blender/food processor, blend garlic until fine. Add nuts; blend. Add rest of sauce ingredients
and whip into paste; set aside.
Filling: Preheat oven to 400. Slice zucchini and squash lengthwise, toss with olive oil in bowl. Place
zucchini and squash on baking sheet; bake for about 15 minutes, remove from oven. Reduce oven temp to
350. Mix remaining filling ingredients. Place one layer of roasted veggies in bottom of 9x13 glass baking
dish. Spread thin layer of sauce mix on top; apply 1” layer of filling on top of sauce. Add another layer of
veggies, layer of filling and finish with another layer of veggies and remaining pesto. Sprinkle with
Parmesan; bake, covered, for about 40 minutes.


Pineapple Glazed Chicken Skewers
1 c. fresh pineapple; diced 1 lemon; juiced
¼ c. extra-‐virgin olive oil 1 T. ginger; minced
3 garlic cloves; minced 1 t. salt
1 t. cilantro; minced

Combine pineapple, oil, garlic, ginger, lemon juice, salt and cilantro; puree mixture in blender. To use as
glaze for grilling chicken, use pineapple combination on pre-‐moistened skewer.

Primal Philly Cheese Steak Bowl
1 lb. skirt steak 4 oz. good melting cheese (Colby sliced)
2 green peppers 2 T. Worcestershire sauce
2 yellow onions 8 oz. mushrooms
2 T. butter 2 T. hot sauce
Salt and pepper

Put oven on broil; use middle rack. In ovenproof saucepan, melt butter on high; add hot sauce and
Worcestershire. Brown the beef well. Add onions, pepper, mushroom; place lid; stir occasionally until
soft. Top with cheese slices; stick pan under broiler until cheese is brown and bubbly.

Ratatouille
1 large eggplant; cut into ½” cubes 1 zucchini; cut into ½” cubes
1 green pepper 1 small onion; peeled & cut coarsely
2 tomatoes; peeled, seeded & cubed 2-‐4 minced garlic cloves; to taste
1 t dried thyme Extra-‐virgin olive oil for sautéing
Pepper to taste

Prepare eggplant by salting well; put in colander. Let stand for at least 20 minutes to draw out bitter
liquid; rinse and pat dry. Sautee vegetables in large nonstick pan with enough olive oil to keep from
sticking. Add vegetables with shortest cooking time last. After all vegetables are sautéed, add thyme and
garlic. Transfer to pan; bake at 350 for 1 hour, using a shallow pan so juices evaporate.
Tip: You may vary vegetables (ex: cauliflower, celery root, leeks, etc.) You can also place Italian turkey
sausage links onto vegetables for extra flavor.

Roasted Cornish Game Hen
2 Cornish game hens 2 lemon wedges
2 sprigs fresh rosemary 2 sprigs fresh thyme
12 sprigs Italian parsley 2 sprigs fresh sage
3 medium leeks; chopped 4 garlic cloves; peeled
3 stalks of celery; cut in 2” chunks 2 turnips; quartered
2 T. butter Pinch of pepper

Preheat oven to 425. Stuff each hen with 1 lemon wedge and small bundle of rosemary, thyme, parsley,
and sage. Place hens in roasting pan; arrange leeks, garlic, celery and turnips around them. Put several
dots of butter on top of each hen, sprinkle with pepper. Turn oven down to 350; bake for 1 – 1½ hours or
until juices run clear.


Salmon Patties
1 (14.5oz) can salmon; remove any skin/bones 1 egg
½ c. ground almonds ½ t. dried mustard
1 – 2 T. fresh parsley; chopped very fine ½ t. dill weed
¼ c. minced onion 1½ t. lemon juice
¼ t. lemon pepper ¼ t. garlic salt
Extra-‐virgin olive oil or avocado oil

Combine all ingredients except oil; mix well. Shape into patties about 3” diameter. Add enough oil to
cover bottom of skillet. Fry until golden brown on each side, about 4 minutes per side.

Shish Kabobs
Place chunks of chicken or shrimp and onion, tomato chunks or cherry tomatoes and vegetables of your
preference on skewer. Season with herbs and lemon juice prior to grilling. Ready in 10 minutes.

Seared Trout w/ Herb Sauce
6-‐8 boneless trout fillets Salt and pepper
Extra-‐virgin olive oil
Dressing:
2 T. white wine vinegar 2 t. finely grated orange zest
¼ c. extra-‐virgin olive oil Pepper to taste

Heat grill pan or sauté pan to high. Pat fish very dry; season with pepper; rub lightly with olive oil. Cook
fish turning just once; fish is done when opaque and firm to touch. Meanwhile put vinegar, orange zest,
herbs, shallots, salt and pepper in medium bowl; gradually whisk in oil to make a dressing. Serve each
fillet with dressing.

Shrimp Ceviche
1 – 2 lbs. shrimp; fresh or frozen, raw or cooked, peeled & de-‐veined, tail on or off
1 – 3 T. Tabasco or hot sauce (to taste) 4 large tomatoes; chopped (2 – 3c)
2 large lemons; freshly squeezed (¾– 1 c) 2 cucumbers, peeled & diced into ½” pieces (1½c)
2 – 3 large limes; freshly squeezed (¾– 1 c) ½ c. fresh cilantro, chopped
1 T. fresh garlic; minced ½ c. fresh parsley, chopped
1 red onion; finely chopped (1 c) Salt and pepper to taste
1 cubanel; ribs & seeds removed, finely chopped

Thaw shrimp if frozen. For raw shrimp, cook for 1-‐2 minutes in boiling water until opaque white &
reddish – do not overcook as it will be rubbery in texture; rinse under cold water. Combine lemon & lime
juices in large non-‐metal bowl or large Ziploc bag; add shrimp. Cover bowl/baggie; refrigerate for 30
minutes to marinate. Large shrimp can be cut into smaller chunks (remove tails) to speed up marinade
time. Add Tabasco, garlic, onion, and pepper to shrimp; toss/mix evenly. Return to refrigerator for
another 30 minutes. Before serving, toss marinated shrimp mixture, cilantro, parsley, tomatoes, and
cucumbers in bowl; if needed, add salt & pepper to taste.


Skirt Steak with Citrus Marinade
Juice from 1 blood orange 1 T. raspberry blush vinegar
Juice from 3 limes 2 lb. flank or skirt steak
4 garlic cloves; peeled, crushed 1 green onion; sliced, garnish
1 T. brown mustard

Combine garlic with orange and lime juice. Add brown mustard and raspberry vinegar to mixing bowl;
whisk together. Allow steak to marinate minimum 1 hour and up to 2 days in zip lock bag in fridge.
Remove from fridge 30 minutes before grilling.

Smoked Paprika Chicken
4 bone-‐in chicken thighs or whole chicken ¼ t. cayenne pepper
1 t. smoked paprika 1 T. red palm oil
1 t. ground garlic powder Salt and pepper to taste
1 t. ground cumin

Rinse chicken; place in large zip lock bag. Combine paprika, garlic powder, cumin, cayenne and red palm
oil; pour seasoning over chicken, seal bag and toss until chicken is fully coated. Place on broiling pan and
sprinkle with salt and pepper. Bake at 425 for 40-‐45 minutes.

Steak Fajitas
1 t. salt 3½” flat iron steak OR top round steak
½ t. ground cumin 1 green bell pepper; cored, seeded, cut in thin strips
½ t. onion powder 1 medium onion; thinly sliced
½ t. garlic powder 2 T. fresh lime juice
¼ c. water

Combine chili powder with salt, cumin, onion powder, garlic powder and water in Ziploc bag; add steak,
bell pepper and onion; seal and knead gently to coat. Refrigerate for 15 minutes. Heat large nonstick
skillet. Empty bag content into skillet; cook over medium heat, stirring occasionally, until vegetables are
crisp-‐tender and steak is cooked through (about 6 minutes). Remove from heat & serve.

Turkey & Avocado Fajita Lettuce Wrap
1 lb. turkey breast; boneless, skinless, cut into thin strips
3 T. extra-‐virgin olive oil 1 small red onion; thinly sliced
1 red bell pepper; cored, seeded thinly sliced 1 green bell pepper; cored, seeded, thinly sliced
1 garlic clove; minced ½ T. ground cumin
½ T. chili powder ¼ t. ground black pepper
2 dashes cayenne pepper 6 large red leaf lettuce leaves
2 T. cilantro leaves; finely chopped 1 ripe avocado; sliced

Heat oil in large skillet on high heat. Add onion, peppers, and garlic; stirring until slightly softened. Add
turkey, cumin, chili powder, pepper, and cayenne; cook until cooked through (approx. 5 min). Spoon a
couple of tablespoons of turkey mixture on inside of lettuce leaves; top with avocado slices; roll up like a
burrito. Close with toothpicks.


Ultimate Beef and Cheese
1lb of ground lean meat 1/8 tsp. of cumin
½ large yellow onion Pinch of chipotle powder
5-‐6 cloves of garlic ¼ c. chopped parsley
½ c. shredded sharp white cheddar or goat cheese

Add chopped yellow onion and garlic into a frying pan with extra virgin olive oil. Wait until onions turn
translucent. Add your lean meat and cook down until nearly cooked completely. Add the rest of the
ingredients except the cheese and cook meat completely through. Add the cheese and remove from heat.
Stir until cheese is melted.
You can add this recipe over organic corn chips with some salsa, avocados or any other topping that may
pair well.

DESSERTS
Pumpkin Cookies
¾ c. pumpkin puree 1 T. Stevia powder (5 packets or ½ c. honey)
1/3 c. melted coconut oil 1 T. cocoa powder
1 egg ½ t. baking soda
½ c. flax seed meal 1 c. raisins

Mix all ingredients together. Bake at 350 for 25 minutes.

Pumpkin Chocolate Protein Bars
(Submitted by Jillian C.)
Dry ingredients:
1 c. raw flax seed 1/3 c. raw chia seed
1 c. raw sunflower seed 1 c. raw pumpkin seed
Pumpkin pie spice 7-‐8 scoops chocolate whey protein
Wet ingredients:
¾ can raw pumpkin 1/3 – 2/3 c. almond butter

Grind each seed in food processor, blender, or Vitamix until fine. Mix all dry ingredients together in a
bowl. Mix wet ingredients together; add gradually to dry ingredients. For pumpkin pie spice, shake jar 10
to 15 times, 3 times, while mixing all ingredients together. May add small amount of pumpkin or almond
butter if more moisture needed. After mixing everything, line baking pan with wax paper; spread mix.
Cover with wax paper and put in fridge for a few hours; cut as desired.


The following are some articles that I have written in the past. You may find them beneficial in their
information and references.

Organic Vs. Non-‐Organic: Is it worth it?
By: Dr. Brett Wisniewski 9-‐4-‐14

The debate continues against organic vs. non-‐organic and GMO vs. NON-‐GMO. In my opinion, the
science is clear that Organic, NON-‐GMO foods are not only a better choice, but should be the only one. It
still baffles me that “man” feels like he/she needs to manipulate everything on this earth in hopes to
make it better, when some things are perfect just the way they are. As soon as we began large scale
manipulation of food, we have created diseases never before seen and accelerated others that would
otherwise be dormant. Never before have we seen such an increase in neuro-‐cognitive disorders —
Alzheimer’s, dementia, ADD/ADHD, and not to mention Autism at an all time high of 1 in 88 and in some
areas 1 in 45! These are astounding numbers. The health community stands perplexed, but I feel the
answer is under our nose. No other ubiquitous substance has been so grossly altered in mass quantities
than our food supply. It is important we understand the impact of these foodstuffs, as the current
estimate is that Americans eat their weight in GMO foods per year!
In a recent article published in the British Journal of Nutrition, it stated that there were high
concentrations of anti-‐oxidants such as phenolic acid, anthocyandins and flavones, just to name a
few. These compounds are well researched in their ability to reduce the risk of many diseases, such as
cardiovascular disease and cancer. By introducing more pesticides and herbicides to these crops, in
combination with genetic modification, we are robbing ourselves of the most fundamental
micronutrients, which would normally aid in the detoxification and recovery of harmful chemical
exposure like pesticides. You can see how a simple change in your diet can be life altering when you start
to truly understand the different biochemical reactions.

815 scientists wrote a recent letter to 82 different Countries’ governments on the topic of genetic
modification and harmful effects on living beings (http://www.i-‐sis.org.uk/list.php). The biggest
argument from genetic modification is that it is a way to solve world hunger. This has never been proven
true. Contrary to that statement, GMO foods have poorer yields than NON-‐GMO counterparts, with no
benefit. One study performed at the University of Nebraska saw a 6.7% yield deficit in GMO soy bean

crop when compared to the NON-‐GMO counterpart. They also had to use 2-‐5x the amount of
herbicide! 6.7% may not seem like a lot, but when you extrapolate that over millions of acres of crops, it
adds up quickly. Not to mention, this debunks the argument to get behind GMO, and what about all those
additional chemicals?
My hope is one day we will no longer have to fight for label laws. In fact, it would be nice to not
have any labels (for organic and NON-‐GMO foods) because everything would be grown in this manner.

Br J Nutr. 2014 Sep;112(5):794-‐811. doi: 10.1017/S0007114514001366. Epub 2014 Jun 26.


Re-‐thinking inflammation: The inflammatory bucket

At the crux of all disease is inflammation. This is no secret. The effects of inflammation are determined
by a patient’s ability to cope with or mitigate inflammatory events. This is heavily influenced by
genetics/inborn errors of metabolism and
environmental influences. Due to the complex nature
of how inflammation is produced, it is a well-‐
orchestrated game between the different immune cells
and tissues; I found it necessary to come up with an
analogy to make it easier to understand. I would like to
present the concept of the inflammatory bucket.
Depression, anxiety, autoimmune disease and joint
pain are often times a constant struggle with patients,
but there are select times when patients will feel some
relief or no symptoms at all. Why is that? How can this
chronic, systemic disease wax and wane abruptly? It
all has to due with your LEVEL of inflammation.

One of the largest contributors to inflammation is our diet. The average American will eat over 2,000
pounds of food per year. We are currently in a state of crisis—the number of obese have surpassed the
overweight, and the overweight are more numerous then the hungry! Believe it or not, although folks
may be overweight, they are more often, malnourished. Sounds contradictory…right? Many of the foods
that contribute to obesity encourage overconsumption due to their lack
of nutritional values and the chemicals contained that shut off certain
hunger or satiety centers in the brain. You would be hard-‐pressed to
find someone that can gain the equivalent amount of weight by eating
only vegetables and lean meat. You can eat 2 fast food hamburgers and
a large soda, but an entire large grilled chicken salad would be a chore
to put back. This has to do with the nutritional density of the salad vs.
the 2 fast food patties and large bubbly chemical cocktail.

It’s a struggle to relate your food choices to your symptoms at times,
partly due to the seemingly random influence of specific foods.
Here is an actual patient example:
A patient presented to the office with nerve type pain in both his legs
and numbness in his feet. He noticed it would get worse when he ate
sugary foods with his granddaughter, but only sometimes. Other times
he would be fine. When he would have his morning breakfast
sandwiches and donuts, there were days when he felt OK and other days where it seemed the
numbness got worse.
When I asked if he thought his diet was contributing to his complaint, he responded, “No, I cannot
pin-‐point any food that consistently makes it worse”.

I believe this mentality of one-‐ingredient causing ‘X’ symptoms has been instilled in us through our
understanding of allergies such as bee pollen causing you to sneeze or peanuts causing anaphylaxis. We
have to forget that model in the chronic disease state.


So what was happening with the patient above? One-‐
day sweets bothered him and the other days he was
fine—leading him to believe that the sweets were OK
and his complaints independent. Let’s put this situation
into the perspective of the proposed inflammatory
bucket. An empty bucket produces no SYMPTOMS.
Note: You can still have a disease process building in the
background without symptoms—we like to call this the
“silent killer”, as damage continues to occur 24/7 without
any signs. Now fill that same bucket to the top and ta-‐da,
symptoms present!
So did the sugary food or his breakfast sandwich have
anything to do with his symptoms? Absolutely, yet on
certain days he did not consume enough of them to fill
his inflammatory bucket thus, no symptoms showed. A
lot of other substances exist that contribute to your
bucket’s load-‐ stress, infections, chemicals, etc. So if one
day you are stressed and happen to have that donut—
the combination may be enough to have your bucket
spill over and result in symptoms. However, a couple
days later when the stress is gone you have another
donut, and no symptoms seem to appear.
You cannot change the size of your bucket, but you can
lower its contents consistently. Reduce those foods you
know are inflammatory to humans, reduce stress and
try and stay healthy. I know, easier said then done—
especially that stress one, but every little bit helps. It
will slowly drop the level overtime.

Many nutrients prevail that have strong anti-‐
inflammatory properties and disease modifying
capabilities that also help to empty the bucket. The
ability for these nutrients to have their intended
purpose is highly dependent on quality and dosage. I
would recommend working with someone who is well
versed in natural medicine and/or functional medicine
to guide you to the best results. This will be the most
efficient way to reach your health potential and
probably save you money in the long run, as there are still many products out there that don’t work but
have good marketing.

Next time you are experiencing pain try and think of your pain threshold as filling a bucket and
remember what you came in contact with, what you ate and mentally how you felt. Is there anything you
can think of that you can change or modify so it is no longer an item that fits in your bucket; changing
your fast food burger to a homemade patty on top of some grilled veggies? Exercise is also a huge
contributor to optimal wellness and even provides stronger effects than any natural or synthetic for
mental health. Be well and stay well.


Is your GUT controlling your Brain??

What if I was to tell you that the bacteria and the environment in which they live is responsible for more
than just how your stomach feels? What if I was to tell you that, depending on the number, variety, and
vitality of your gut microbiota, it can determine or be the missing link between autoimmune disease,
diabetes, cardiovascular disease, pain syndromes and dementia? Over 85% of the patients I see complain
of some sort of gastrointestinal dysfunction. In fact, nearly all of my patients with major complaints of
depression express some level of bowel alterations. The level of depression seems to be dependent on
the severity of bowel dysfunction. In other words, the worse the patient’s GI symptoms the more
depressed they feel. This is not a simple coincidence. If you do not move your bowels at least once per
day, or you have fluctuations, constipation or diarrhea, you have GI dysfunction. If you have gas and
bloating or get sleepy following a meal, you
have GI dysfunction. Yes, these are all local
symptoms; but how does this relate to
brain function?

The bacteria that live in and on us account
for 90% of our biochemistry and
physiology and have a diversity of over
1,000 species in the gut alone. Another
way to say this is we are only 10%
human! You can start to see why we stress
gut health so much. These bacteria, in
particular the gut microbes, are responsible
for energy extraction from food—they take
the macronutrients we consume and
separate them into vitamins, minerals and
other chemicals that our bodies need to function properly. This is the obvious function of gastro-‐
intestinal bacteria; but did you know they are imperative to proper hormone balance, brain function,
cardiovascular protection, and detoxification of harmful substances?

I highly recommend probiotics on a regular basis in the acute phase of recovery and a semi-‐regular basis
for wellness. This varies slightly from the more common administration of probiotics. I stress the
importance of “semi-‐regular” administration of probiotic due to the genetic diversities and lifestyle of
individuals. In one study, published in PNAS 2010, they looked at African village children who ate many
plants and then looked at Italian children whose food source was primarily starchy based

carbohydrates. Each produced different levels of bacteria, yet both were healthy. A diet high in fat also
shows alterations in the species present. Administering “one size fits all” probiotics everyday for a long
term could alter this natural balance and begin to cause its own issues.
In an article, published in BioEssays, 2014, it was concluded that different species of microbes prefer
specific mediums for growth, such as bifidobacteria and fiber. This is very important when we look at
lifestyle modification in our efforts to alter the gut microbiota. Consistently taking the same probiotic
supplements everyday for long periods of time could cause crowding or inhibition of certain bacteria,
which could be adding to the problem instead of fixing it. Rotation of strains and brands, including
specific dietary consumption of certain foods, will ensure the checks and balances are active for proper
microbial growth patterns.

Figure 1 Image from Vreeland Clinic
Let's look at one patient. This was a 26 year-‐old female that presented extreme brain fog, fatigue, and
mental sluggishness. She had been suffering for years and had started to find it hard to function
daily. Everyday was a surprise as to how she would feel or what she would be able to accomplish. Stool
analysis is a great way to assess not only the current beneficial bacteria, but the bad ones as well. It is
important to note that not all stool analyses are created equal. Certain labs specialize in culturing and
detecting microbes. I have seen numerous traditional stool panels come back clean when the more
advanced ones would give us a lot more information and clues as to why the patient is feeling the way
they are. The advanced reports also allow us to look at inflammatory markers known to cause intestinal
permeability and raise your risk for certain diseases, even cancer.

Results were received and the patient had higher than normal levels of a yeast species, as well as a
pathogenic microbe. So, how did the bacteria and infection in this patient’s GI tract affect her brain? The
answer is pretty simple but has been clouded by the over-‐specialization of medicine. Each system of the
body has a medical specialist-‐ cardiovascular doctor, rheumatologist, etc. This portrayal of the body
makes one think that each organ or system are compartmentalized and do not have an interaction or

reliance on another to thrive. This is the furthest thing from the truth. The body has a web like
interaction between cells, organs, and tissues.

There are many mechanisms to this patient’s case, but we will breakdown the basic ones.
Parasites, yeast and bacteria utilize sugars for energy. The sugars are fermented, much like in the
production of alcohol, and create a compound know as acetaldehyde and CO2 (carbon dioxide). This
fermenting is what can create the gas and bloating, as well as have an allergic reaction to acetaldehyde,
which can lead to a gamut of symptoms and pathology. Acetaldehyde is a similar compound that is
created when you have that “hung over” feeling. Imagine having these chemicals produced 24/7!

Some bacteria can produce a compound called lipopolysaccharides, LPS. LPS can up-‐regulate TDO
enzyme (tryptophan deoxygenase) which takes tryptophan and converts it to kynurienine. Why do we
care? The tryptophan is shunted from its normal product serotonin, which plays a major role in satiety,
mood and sleep wake cycles. This can lead to sleep disturbances, mental fogginess, and fatigue. This
same shunting of tryptophan happens when we are exposed to pesticides such as glyphosphates
(“Roundup”). GMOs are to be avoided as they usually contain higher than normal pesticide
exposure. LPS can also cause immune activation in the brain and degeneration of the fatty tissue around
our nerves that insulates them and allows proper nerve transmission.

An imbalanced gut will eventually lead to the breakdown of the lining and damage of the enterocytes in
our intestines. The enterocytes play many roles, but one major role is in the phenomenon known as “first
pass metabolism." First pass metabolism is of the detoxification process of toxins. It prepares toxins to
be easily metabolized by the liver and excreted through the feces or urine. If these xenobiotics (another
term for toxins) accumulate, they can cause liver damage as well as enter the brain and nervous system
to cause alterations in chemical signaling that could disturb movement patterns, speech, and thought
processes.

I feel that the gastrointestinal tract has long been overlooked as a possible source of more serious
conditions. In my opinion, a thorough history of antibiotic use, xenobiotic exposure, lifestyle and, if
merited, a functional stool analysis should be performed on every patient. The connection between the
gut microbome and many conditions that are predominant in America is obvious in my clinical practice
and well documented in research. We, meaning the Medical community as a whole, need to stop
requesting more and more research while we blatantly disregard their evident and clinical relevance.

Proc. Natl Acad. Sci. USA 107, 14691–14696(2010) Neuroimmunomodulation. 2002;10(1):40-‐6
Glia. 2006 Jan 1;53(1):103-‐13.
Antiinflamm Antiallergy Agents Med Chem. 2009 September 1; 8(3): 260–269. doi: 10.2174/187152309789151977.


Is Gluten Free one big HOAX?

The gluten-‐free industry is currently totaling $10.5 billion and is expected to produce around $15
billion in 2016. Compare that to the more seasoned, sugar free market, at $13.3 billion. So what sparked
this volatile growth in the gluten-‐free world? Well, our interest budded from the discovery of Celiacs
disease and the effects of gluten on these individuals. Then emerged a series of studies looking at the
effects of gluten on non-‐celiac patients. In 2011 the International Celiac Symposium recognized non-‐
celiac gluten sensitivity as a plausible condition. This was a big turning point for modern medicine, but
an obvious observation from those in the Functional Medicine genre (we have known this for some
time). The same year an article was published in the American Journal of Gastroenterology on the
harmful effects of gluten to the non-‐celiac population. Recent outcry on social media platforms are now
stating that this study may have been poorly performed and the “Gluten-‐Free” craze is just that and not
anything that is based in science.
Interestingly enough, avoiding gluten containing grains has been one of the bases of not only my personal
life but also a pivotal treatment in my practice and many others in Functional Medicine. Why? Because
we do have sound science that supports the negative implication that consuming both grains and gluten
have on the body and we have had this data for close to 20 years, in some instances. So if we have the
literature and clinical data to support a gluten-‐free lifestyle, then why the buzz all of a sudden…well then
we must ask — is this recent revelation on being gluten-‐free deeply rooted in something other than
science?

Allergy vs. Sensitivity
In my opinion the underlying mechanisms of allergies and sensitivities or intolerances are much
the same. They are both a hypersensitivity reaction of the immune system to a foreign substance (in the
context of this article, gluten). The immune system responds with different cells and reactions depending
on what it has been presented. The level of immune elevation and type of cells that are up regulated to
the foreign substance will categorize it as an allergy or sensitivity.
Allergies are associated with somewhat of an immediate response such as hives, trouble breathing, and
watery eyes. This is in large part to an antibody made by your body called IgE. These can be emergency
situations and some individuals even carry around an “EpiPen” for these instances.

Sensitivities/intolerances on the other hand, may not present symptoms immediately like IgE allergies. I
prefer the term sensitivities as intolerance leads us to believe that all we are missing is some sort of
enzyme that can be replaced and the consumption of these harmful foods can continue. An example of
this is lactose intolerance and the missing enzyme lactase. Often we call food sensitivities, “delayed
hypersensitivities”. They can lurk for months or years slowly activating different parts of your immune
system causing GI distress, prolonged skin reactions, autoimmune conditions, sinus infections and many
others. Largely antibodies, IgA and IgG, carry out these non-‐IgE-‐mediated hypersensitivities. Due to their
lack of an emergent reaction in the body they are often over looked in clinical practice but are the main
driving factors in many autoimmune conditions. A single exposure to gluten can activate antibodies fo up
to 3 weeks.

Celiac disease is both an allergy and sensitivity activating multiple portions of the immune system.
An estimated 1-‐5% of the population suffers from Celiac disease, while 85% go
undiagnosed. Advancements in affordable testing for this condition are available but unreliable. Anti-‐
tissue transglutaminase and anti-‐endomyosium antibodies along with genetic tests such as HL8 DQ2 and
DQ8 can be obtained from your physician and may shed some light into your reaction to gluten, but it is
not a 100%. The gold standard remains tissue biopsy and examination of the intestinal wall and
microvilli; but you might not even have to go this far. Continuing reading and you might find avoiding
gluten to be the avenue of choice.
We currently, as a society, are extremely sensitive to gluten and grains. Some argue that human
physiology has always reacted negatively to gluten and it’s just now that we see statistically higher
averages because we have better testing measures. I would have to disagree. As I do see advances in
science changing the face of medicine; I do not believe it is true in this arena. For one I feel that gluten
today is not the same gluten from 20-‐30 years ago. We are now genetically modifying foods to be more
pesticide resistant to allow more pesticides to be sprayed on our food. If that last statement was
confusing, don’t worry, you’re not alone. Genetic modification was portrayed as a way to “feed the
hungry” by offering higher yields and less cost to consumer. We have yet to see this be the case and if
there are any financial savings they are being eaten up (PUN intended) by the medical community
treating more virulent diseases from consuming our “food”.
Inherently inflammatory
Let’s return back to the argument of gluten. I think one of the most overlooked parts of the gluten-‐
free argument is we forget that gluten containing grains are inherently inflammatory, and not just for
Celiac patients. Wheat, barley, and rye are highly fermentable leading to an over growth of pathogenic
microbes in the gastro-‐intestinal tract which leads to altered gut microbiota. We now have not only
correlation studies, but also causation data on different microbes and diseases, such as fibromyalgia and
rheumatoid disease. Consumption of wheat causes elevations in hydrogen production following a meal in

non-‐celiac patients. The lowest fermentation seems to be rice and rice flours. These may form as the
occasional substitute for other grains.
Some experts argue that we are no longer eating to provide specific nutrients but rather to alter
the environment within our gastrointestinal tract. That was important so let me state it a different
way. It may be more important to consume the foods that cause less insult and promote a proper
environment of the gastrointestinal tract rather than just eating a specific diet based on calculated values
for age, height, weight and activity level.
The crust on breads are formed enzymes as they react with the protein and sugars in the dough. This
creates advanced glycosylated end products or AGEs. There is plenty of data that shows the damaging
effects of AGEs such as promoting obesity, insulin resistance and cardiovascular disease. AGEs can also
be found in many snack foods like sodas and donuts, but can be formed in somewhat healthy food by over
cooking or making your food “crispy”.
As mentioned in my first article on gluten,“Gluten, what’s the BIG idea?”,
gluten is actually multiple proteins. The two main ones are gliadin and
glutenin. Gliadin seems to be the more inflammatory of the 2 up-‐
regulating many inflammatory mediators such as TNF alpha, interluekins,
and NK KappaB all of which has significant research behind them for
their orchestration of chronic disease. Once individuals are fed wheat,
circulating immune complexes (CIC) are formed because the body sees
the wheat as an antigen or foreign substance. These CICs further
exacerbate the inflammatory markers previously mentioned causing a bi-‐
directional feedback of perpetuating inflammation.
Some of the immune complexes that are formed can produce antibodies
to nerve tissue (anti-‐neuronal antibodies). These anti-‐neuronal anti-‐
bodies have the ability to create an environment in the brain, much like
we see in the intestinal permeability syndrome or “leaky gut”. The
barrier between the body and the brain, blood-‐brain-‐barrier, can become
“leaky” due to these antibodies which allows toxic substances and
inflammation into the brain. We never want inflammation in the brain as
this will trigger an immune response (glial activation)! Glial activation in the brain is associated with
anxiety, migraines, depression, developmental delays, learning disorders and headaches. This may be the
reason why we see improvement in those patients expressing neurologic symptoms once we remove
gluten.

What happens when we removed gluten from Non-‐Celiac patients?
Gluten is in a lot of substances other than breads. It can be found in potato chips, seasonings, dressings,
and even envelopes and stamps. When we remove gluten containing grains from a patient’s diet we see
the following: reduction in migraines, skin rashes remit, gastrointestinal complaints are no longer, and
neurological syndromes are greatly reduced. I have seen patients’ depression “disappear”, as one woman
described it, simply from removing gluten from her diet.
As mentioned earlier, the gluten-‐free industry is growing faster than any other food genre. I’m not
denying that marketers are taking advantage and labeling anything and everything they can “gluten-‐free”
and even charging a premium. This seems to cloud nutritional importance and spotlight the financial
interests of food manufactures. If “gluten-‐free” is just a fad, then why are we getting great results with
patients experiencing autoimmune thyroid disease and GI distress? If “gluten-‐free” was invented for
financial gain – what does a clinician have to gain from REMOVING gluten from a patient’s diet? In my
opinion we (doctors) have nothing to gain other than better patient outcomes. When we remove gluten,
we not only see symptomatic benefit but also changes in overall disease avoidance; specifically,
autoimmune and gastrointestinal disease.

Should everyone avoid gluten? My opinion, yes. I think gluten should be limited drastically from
the current SAD (Standard American Diet). The argument that “we grew up on it as kids and we seem ok”
is no longer valid. Look at the amount of diabetes and cardiovascular disease currently plaguing
America. Do you think it’s that far-‐fetched to think that these processes could have been set in motion
from when we were children? Also, there are things we did as kids that we now look at in shock
(remember how fun mercury thermometers were?). So instead of ignoring the issue and providing poor
excuses because it’s “easier” to make a sandwich than a salad, remember what you read here. Invest the
time now so it can be better spent in the future relaxing on the beach and not in the waiting room.

Much of this article was gleaned from:
Vasquez, Alex. “Gluten and Chronic Disease Common Problems from a Common Food Component”. Powerpoint presentation.
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Are plastics making you fat?
By: Dr. Brett Wisniewski 1-15-13
Ok, before we get started, this is not some new fad or magic drink that claims
weight loss in 10 days. What we are talking about here is the removal of plastics
and coated containers to store foods and quench your thirst.
Bisphenol A, or more commonly BPA, is a synthetic compound that is used to
make many plastic containers, thermal receipt paper, and even sports equipment.
BPA increases the lifespan of plastic and makes it more durable; but at what cost?
BPA has hormone like properties that alter your body’s natural chemistry.
Phthalates are also added to plastics to increases flexibility and longevity, but they
also pose a threat to imbalance hormones. The first gland, we find, to exhibit
dysfunction is the thyroid gland.
The thyroid gland is a small butterfly shaped endocrine gland located at the base
of the neck. It controls body temperature, metabolism, aids in sugar control,
energy, and mental clarity. The thyroid primarily secretes thyroid hormones, T4
(thyroxine) and, at lesser amounts, T3 (triiodothyronine). T4 circulates to different
organs such as the liver, kidneys and lungs to be converted into more T3. This is
very important because T3 has 5x the metabolic activity as T4 and we can now start to understand what true
holistic medicine is all about—looking at the entire body. On a side note the “4” and “3” in the thyroid
hormones represents the amount of iodine molecules, so its essential we take in adequate amounts of iodine to
form thyroid hormone. The importance of iodine is for another article .
Now back to BPA…A study done at UC Berkley revealed, “for each doubling of BPA levels in some women,
researchers found a corresponding decrease in one type of thyroid hormone known as T4.”1 Without proper
levels of T4 we can never get the conversion to T3 thus leaving our metabolism slowed. Another study
measured the amount of BPA in 3370 adolescents and compared it to their physical stature. They found a strong
association between the presence of BPA and increase in body fat and weight to height ratio. This is very
important as we start to see a drastic increase in child obesity. Is BPA the only problem? No, the over
consumption of highly processed, nutrient poor food substances is; but that is for another article as well.
It is extremely important for females of childbearing age

or those who may already be pregnant to get a complete
evaluation of the thyroid and its function. New England Journal
of Medicine published a study; 48 untreated, hypothyroid
mothers and their children were followed for 7 years. I.Q scores
were ran and resulted in an average of 7 points lower than those
born of women with “normal” thyroid function.3
So we will just buy BPA and phthalate free, right? Wrong! BPA
and phthalates are not only used to make the plastic bottles but is
also used as a coating in aluminum cans, shampoos, perfumes,
carpeting, and even your car. We recommend purchasing glass
containers to store your foods especially if your going to
microwave/heat them up. Increasing temperature in these types of plastic containers releases more of the
chemicals into your foods.
Next month, we will talk about stress on the body can effect the way you feel by altering cortisol levels
and increase Reverse T3! Remember, stress can be anything from physical (an injury or disease) to emotional to
the above mentioned chemicals and how they negatively effect your physiology.
We are very lucky in the field of Functional Medicine with the current labs we have available to the
public. Tests that were unreachable (either financially or unavailable to the public) can now be incorporated into

your diagnostic work-up. If you think your body is accumulating BPA, phthalates, or any other harmful
chemicals, a simple non-invasive urine test can be performed. Ask your Doctor or contact our office to find out
more info!
http://www.mercurynews.com/ci_21688476/uc-berkeley-study-bpa-linked-thyroid-hormone-changes
”Bisphenol A and Chronic Risk Factors in US Children”
Haddow, James E. M.D., et. al. “Maternal Thyroid Deficiency during Pregnancy and Subsequent Neuropsychological Development
of the Child,” New England Journal of Medicine, Volume 341:549-555, August 19, 1999 Number 8


When a Calorie is More than a Calorie: Fructose The Silent Killer
By, Dr. Brett Wisniewski 4-‐15-‐15

Next time you are in a crowd, look to your left, now look to your right. Statistically, you will see
more overweight individuals than those of normal weight. We are in the midst of a crisis in this country
both financially and medically—believe it or not, they are closely related. Obese and/or overweight
children have risen dramatically over the past few years now affecting 1 in 3! Yes, that’s a third of the
young population. If this continues to grow, childhood obesity and diabetes (cleverly termed ‘diabesity’)
will bankrupt our country. Add to that the expected 1.1 trillion dollars going to be spent by the time 2050
rolls around for Alzheimer’s disease (also a preventable disease in at least 50% of cases) and it doesn’t
take a financial expert to see where we are headed.
It is no mystery how we have gotten to this
point—the over consumption of calories, usually from
nutrient poor foodstuffs. Among the most consumed is
fructose. Commonly found in your home as fruit, honey
or high fructose corn syrup, HFCS. Fructose is a non-‐
complex sugar or monosaccharide. As you may have
guessed, America is the largest sugar consumer.
Now keep in mind that just because you are normal
weight does not mean you do not have diabetes lurking
in the background. About 20% of obese patients are
metabolically normal and about 40% of normal-‐weight
patients have clear markers of metabolic syndrome.
Another way to say this is: obesity is not the cause of metabolic syndrome; rather, it’s more of a symptom.
Although over 80% of our current food supply has added sugar (mostly coming from a fructose
derivative), there is not a single process in the body that needs fructose to be obtained from the diet.
Sperm use fructose for energy, but it is endogenously made with glucose via the sorbitol pathway.
All sugars are not created equal in their metabolism. Nearly all ingested fructose makes its way to
the liver, yet it does not get converted to glycogen like glucose would. Through a series of conversion
fructose is made available to the TCA cycle to produce energy. Any left over fructose triggers the
formation of new fat cells. This process is called lipogenesis. Unfortunately, the calories of fructose
consumed do not match that of energy demand from the body—
this causes the TCA cycle to reject much of the incoming fructose
and instead of producing energy it also trigger lipogenesis.
Fructose will also trigger several other proteins such as PPAR-‐
gamma, which will also stimulate fat production. We can start to
see how fructose mimics more of the metabolism of alcohol rather
than glucose. This scenario is what leads to poor cholesterol
profiles such as elevated triglycerides and VLDL’s. Through the
process of lipid production some of the fatty acids accumulate in
the liver which over time can lead to fatty liver disease.
This process continues over and over as long as fructose is still present. Through a cascade of events it
will eventually cause insulin resistance, which would put more burden on the liver to clean the extra
sugar (in the case of insulin resistance, glucose also becomes a potential harmful sugar source). Once this
process has begun it remains cyclical—the sugar leads to insulin resistance and the insulin resistance
leads to adiposity and adiposity leads to insulin resistance.

So why do we consume so much fructose? Simple, because we are
addicted. It has been cleverly added to our food to create artificial
dependency. Fructose acts on some of the higher brain centers or
“pleasure” centers. Studies have shown an increase in dopamine (one
of the pleasure neurotransmitters) when fructose is introduced to the
system. Removal of fructose from those “dependent” individuals
produces drug-‐like withdrawal symptoms. Now we cannot transfer
responsibility onto the food makers and say they are making us fat—
after all we are ones who choose what foods we eat. Sticking with
whole non-‐processed foods would allow us to avoid this entire debacle in the first place, but we will save
this argument for another day. What I do have a problem with is the misinformation disseminated down
from the food industry. They say that fructose does not cause an insulin spike nor does it lead to elevated
HbA1c (a blood marker used for Diabetes). Although both of these statements are correct in their literal
sense, if we look at the mechanisms behind the metabolism that fructose causes hepatic insulin
resistance, which leads to lipogenesis, and peripheral insulin resistance, we’ll see that these claims are
misleading. This is also misleading in that fructose does not raise HbA1c because fructose does not bind
to hemoglobin in the same manner that glucose does. These differences do not make fructose benign; but
rather a silent killer when relying on traditional medical diagnostics.
High fructose corn syrup has also been know to contain levels of mercury not required to be
measured by the FDA. This most likely comes from its manufacturing and conversion process. As if
targeting the dopaminergic centers of the brain is not bad enough, fructose also does not trigger the
satiety centers letting our body know that we are full. The combination of insatiability and its addictive
nature make this substance very dangerous, especially in children.
As always, not everyone is created equal. Depending on your current energy status and activity
level you may be able to handle a different percentage of fructose than another. As always there are
genetic factors that need to be accounted for as well. It is important to note that fructose is far more than
just a calorie—it can be addictive, easily over consumed, and efficiently be metabolized into byproducts
that cause chronic disease. Next time you are at the store, read the label and reject any product with high
fructose corn syrup or any of its other synonyms such as fructose, isolated fructose, HFCS-‐90, and others.
Remember, high fructose corn syrup by any other name is still high fructose corn syrup followed with all
of its negative side effects.

United Nations General Assembly. Prevention and control of noncommunicable diseases. UN General Assembly. New York,
2010.
Chan JM, Rimm EB, Colditz GA, Stampfer MJ, Willett WC. Obesity, fat distribution, and weight gain as risk factors for clinical
diabetes in men. Diabetes Care. 1994;17:961–9.
Abbasi F, Chu JW, Lamendola C, McLaughlin T, Hayden J, Reaven GM, Reaven PD. Discrimination between obesity and insulin
resistance in the relationship with adiponectin. Diabetes. 2004;53:585–90.
Weiss R, Bremer AA, Lustig RH. What is metabolic syndrome, and why are children getting it? In: Braaten D, editor. Year in
Diabetes and Obesity, 2012. New York: Annals of the New York Academy of Science; 2013.
Hudgins LC, Parker TS, Levine DM, Hellerstein MK. A dual sugar challenge test for lipogenic sensitivity to dietary fructose. J
Clin Endocrinol Metab. 2011;96:861–8.
Schwarz JM, Linfoot P, Dare D, Aghajanian K. Hepatic de novo lipogenesis in normoinsulinemic and hyperinsulinemic subjects
consuming high-‐fat, low-‐carbohydrate and low-‐fat, high-‐carbohydrate isoenergetic diets. Am J Clin Nutr. 2003;77:43–50.
Robert H. Lustig. Fructose: It’s “Alcohol Without the Buzz”


Sugar is just Sugar what is the BIG deal?

We are currently in the middle of a global crisis. Diabetes, heart disease, obesity and mood
disorders are all on the rise. What if I was to tell you that they all have one familiar thing in
common? What if I could show you simple ways to improve your health by sifting through the lies and
misconceptions? The following is just a piece to this puzzle we call health care; but a very important one.
I’m not sure if there is a nutritional topic with greater misinformation than sugar consumption and
sources. To begin we need a brief overview of sugar. Sugar is a carbohydrate made up of carbon,
hydrogen and oxygen. These molecules make combinations of simple and complex
carbohydrates. Simple sugars are glucose (dextrose), fructose and galactose. Disaccharides are
considered complex sugars and are combinations of the simple sugars ie: Sucrose or table sugar is made
up of glucose and fructose. Where can these simple and complex sugars be found? Just about anywhere
from diary products to butterscotch candies even in unsuspecting items such as ketchup.

Lets look at some figures. Below is a chart of major Countries consumption of sugar from 2007-‐2013.

As you can see the staggering amount of sugar consumed throughout the entire world; so exactly what is
wrong here? Lets keep it simple….sugar in excess causes inflammation and we’re not just talking “stub
your toe” inflammation but rather that which happens at a cellular level and can disrupt the very fabric of
our physiology. Inflammation has proven to be at the root of nearly every illness.

The Dangers of sugar
Excessive sugar in the blood stream causes the pancreas to work harder in its production of
insulin. Insulin is the hormone that helps get glucose into the cells for energy production. There are 2

problems with our current diets: We have too much sugar which causes the pancreas to become “tired”
and insulin production diminishes; while at the same time the cells that were bombarded with excessive
sugars and insulin retract their receptors (or translocate) so insulin’s action is no longer as
powerful. This creates the perfect storm for disease; not only talking about diabetes here-‐ cardiovascular
disease, autoimmunity and behavioral disorders such as ADHD/ADD have all been linked back to the
abnormal intake of sugar. A recent study published in the, Journal of Pediatrics, looked at almost 3000 5
year-‐olds who drank 1-‐4 servings of soda per day. The result was those who consumed the soda had a
significant higher level of aggressiveness compared to those who did not. They further described that it
was a dose-‐dependent response, which means the more soda was drank the more, exaggerated the poor
behavior.

Artificial sweeteners come in all shapes and sizes. A very popular one is high fructose corn syrup
(HFCS). HFCS was placed under the magnifying glass a few years ago only to have clever marketing to
follow and “ease the public”. The saying that sugar is sugar and your body doesn’t know the difference
does hold some validity but when it comes to HFCS we need to look at some facts. Corn is not a source of
fructose so there needs to be some chemical reaction to convert corn’s natural sugars to fructose. The
process of creating HFCS uses acids that can be a source of mercury. Mercury is a heavy metal that can
further complicate insulin resistance and alter immune function, which can lead to autoimmune
conditions. A 2003 study looked at over 1700 women of child bearing age and concluded that 8% of
them had concentrations higher than “normal” which should be monitored and mercury exposure should
be limited. With the average American consuming about 50grams of HFCS per year, this can quickly
become a major source of heavy metal toxicity.

So you’ve gotten this far in the article and your thinking
how about artificial sweeteners…. well we are glad you
asked.
The biggest draw to consume artificial sweeteners is that
they are low in calories and do not act like sugar in regards
to triggering an insulin response. Well, this isn’t entirely
true. Most people forget that digestion starts in the
brain. As soon as your nostrils sense a sweet substance or
your tongue the digestive process begins which also
includes the release of insulin to prepare for a sugary
meal. Research shows us that those who consume artificial
sweeteners can actually become addicted because they can
be up to 1000x sweeter to our brain than regular table
sugar. In fact an article published in Environmental
Health stated that women who drank diet soda drank twice
as much when compared to those who drank sugar-‐
sweetened soda.
So we have mentioned table sugar, sodas and diet
drinks but there is one more major source of sugar in the
American diet…fruit! Stay tuned for our review blog on the
article titled, ‘Fructose: It’s “Alcohol without the Buzz”’, and we think you’ll be very surprised.

What do I recommend?
The obvious answer is to avoid all of the above as much as possible. We also need to increase our
daily intake of pure water, there is no magic calculation for the amount but a general estimate is about
half your body weight in fluid ounces per day. Your vegetable to fruit consumption should be somewhere

in the neighborhood of a 3:1 ratio and also include a wide varied of colors and types. Last but not least,
stay active. Pushing the energy pathways by exercise will require your body to utilize sugar more readily
for energy thus less circulating in the blood. Above all we need to start burning fat as a fuel source
instead of relying on sugars. Burning fat for energy and entering a state of ketosis is also for another blog
post so stay tuned!

”Sugar: World Markets and Trade”. United States Department of Agriculture: Foreign Agriculture Service. May 2012. Retrieved
2012-‐09-‐07
Stop the Pop Soda Linked to Aggression¨ Inattention in KidsÆ MedscapeÆ Aug 22¨ 2013Æ
http://www.naturopathydigest.com/archives/2007/apr/diabetes.php
-‐Ann B Y Acad Sci 2007 Aug; 1109:129-‐37
Blood Mercury Levels in US Children and Women of Childbearing Age, 1999-‐2000; JAMA, April 2003-‐Vol 289, No. 13
Dufault R, LeBlanc B, Schnoll R, Cornett C, Schweitzer L, Wallinga D, Hightower J, Patrick L, Lukiw WJ. Mercury from chlor-‐
alkali plants: measured concentrationsin food product sugar. Environ Health. 2009 Jan 26;8:2 -‐
http://www.ehjournal.net/content/8/1/2
Seaman, David. The diet-‐induced proinflammatory state


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The Doctors’ Diet-Copyright 2015 Dr. Brett Wisniewski

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The Doctors’ Diet-Copyright 2015 Dr. Brett Wisniewski

The Doctors’ Diet-Copyright 2015 Dr. Brett Wisniewski

The Doctors’ Diet-Copyright 2015 Dr. Brett Wisniewski

Foods lower in histamine and are OK to eat:

The Doctors’ Diet-Copyright 2015 Dr. Brett Wisniewski

The Doctors’ Diet-Copyright 2015 Dr. Brett Wisniewski

Figure 1 Image from Vreeland Clinic

The Doctors’ Diet-Copyright 2015 Dr. Brett Wisniewski

The Doctors’ Diet-Copyright 2015 Dr. Brett Wisniewski

The Doctors’ Diet-Copyright 2015 Dr. Brett Wisniewski

It is extremely important for females of childbearing age

The Doctors’ Diet-Copyright 2015 Dr. Brett Wisniewski

The Doctors’ Diet-Copyright 2015 Dr. Brett Wisniewski

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