PROTEIN

Meats and fowl raised organically beef, lamb, chicken, turkey, duck (no antibiotics or hormones). Grass fed meat and fowl is preferable.

Game (venison, buffalo, elk).

Eggs (at the very least free range, fertile or organic, but preferably eggs that are high in omega-3 fats)

Fish with fins and scales. Deep-water ocean fish, not farm raised. The best ocean fish are salmon, halibut, tuna, cod, sea bass and sardines (canned sardines packed in water or olive oil but not soy bean oil; look for fat content of 16-22 grams per serving).

Organ meats (liver and heart) only from organic sources.

Protein powders: Goat,  soy, Ideal health’s or whey in some cases

FATS

Raw, organic/chemical free butter from goats milk (or milk from grass fed animals is preferable). Do not heat.

Pasteurized goats milk butter from organic raised animals.

Raw flaxseed oil, organic extra virgin coconut oil, coconut milk and cream, extra virgin olive oil, hemp seed oil, pumpkin seed oil, hazel nut oil. Except for occasional use of extra virgin olive oil, other liquid oils should not be used for cooking. Olives in water, coconut and avocado. To be in this category all foods should be certified organic, or locally grown, and or herbicide and pesticide.

Udo’s Choice or Ideal Health’s OmegaGrin

Dairy

Organic, cultured dairy products (yogurt, crème Bulgare, Kefir) from whole goats milk.

Beverages

Filtered, non-carbonated, high mineral or catalyst altered water, meat stocks and vegetable broths, raw vegetable juices and lacto fermented beverages.

Condiments

Celtic sea salt, lacto fermented sauces and condiments, raw homemade salsa, guacamole, home made salad dressing, apple cider vinegar and organic herbs and spices with no added starches sugars or stabilizers.

Carbohydrates

Grains and Starches

Certified organic, sprouted or yeast free sourdough whole grain breads (Ezekial bread, sprouted bread, manna bread etc.)

Soaked non-gluten whole grains and soaked whole grain meals and flours. (quinoa, amaranth, millet, buckwheat and brown rice)

Carbohydrates

Vegetables

Vegetables (raw frozen or cooked), organic or unsprayed or non genetically modified are best, including squash (winter and summer), broccoli, artichoke, asparagus, beets, cauliflower, Brussels sprouts, cabbage, carrots, celery, cucumber, eggplant, pumpkin, garlic, onion, kale, collard greens, okra, lettuce, and greens of all kinds, mushrooms, peas, peppers, string beans, tomatoes, turnips, watercress, sprouts (broccoli, sunflower, peashoots, etc.) AVOID bean and alfalfa sprouts, corn potatoes, yams and sweet potatoes.

Unheated lacto fermented vegetables including sauerkraut

Raw vegetable juices made from recommended vegetables, including wheat grass juice (field grown is preferred). If using commercially grown vegetables, wash the vegetables thoroughly to remove the pesticide residues and chemical.

Fruits

Organic, unsprayed (fresh frozen or cooked), fully ripened fruits (fruits should be limited to 2 to 3 pieces per day)

Sweeteners

Raw unheated, unpasterized honey (in moderation), filtered or unfiltered.

Legumes

Beans

Small amounts of the fermented soy product miso (used in soup)

Nuts/Seeds

Organic soaked or sprouted nuts and seeds (no cashews or peanuts). Organic nut and seed butters; organic raw nut and seed flours (no cashews or peanuts)

Protein

Conventional meat and poultry.

Fish (farm raised, fresh water); canned tuna and salmon in  spring water.

Eggs (common supermarket eggs not raised organically).

Fresh deli turkey, chicken, and roast beef from free range sources with no preservatives, and smoked fish without preservatives.

Fats

Pressed unrefined organic or chemical free sesame oil, peanut oil, grapeseed oil, walnut oil, conventional virgin olive oil, unrefined palm oil, palm kernel oil, avocado oil.

Non organic coconut, olives in water and avocado.

Chicken, goose, duck, lamb and beef fat (not cover fat) from free-range animals.

Dairy

Raw goats milk, pasteurized cultured dairy (yogurt or kefir) from whole goats milk, organic hard goats milk cheeses (cheddar, Swiss, Havarti, Colby), made from raw or pasteurized goats milk, dry curd cottage cheese from goats milk.

Beverages

Fresh raw fruit juices.

Organic, unpasteurized dry red wine.

Purified reverse osmosis water.

Organic herbal teas (sweetened with honey) including green tea.

Naturally carbonated mineral waters.

Condiments

Organic wheat free soy sauce (tamari), organic mustard, organic mayonnaise, mayonnaise mixed with flax

Carbohydrates

Grains/Starch

Soaked whole grains, meals and flours (spelt, kamut, Barley, Oat, Rye, etc).

Carbohydrates

Vegetables

Heated, fermented vegetables (sauerkraut, pickles with no vinegar).

Organic canned vegetables, including tomato products, fresh vegetables including sweet potatoes, yams, sea vegetables, parsnips and jicama.

Fruits

Conventional fruits raw or cooked and fully ripened, organic dried fruits with no added sugar or sulfites, organic canned fruits in their own juices without added sugars.

Sweeteners

Filtered or heated honey

Legumes/Beans

White beans, lentils, split peas, lima beans soaked for more than eight hours or fermented.

Nuts and seeds

Conventional nuts and seeds raw, soaked or sprouted. Organic roasted nut seed butters (including cashews), Organic peanut butter

Protein

Natural / Organic fed Supermarket deli meat (conventional turkey breast, chicken, and roast beef cold cuts).

Free range, health food store bought chicken, turkey or beef products such as (due to the added fat)TIP: NO NITRITES OR PORK PRODUCTS

Fats

Cow’s milk butter and cream

Chicken, goose, duck, lamb, and beef fat (not cover fat) from conventional farms.

Expeller pressed sunflower and safflower oils, and olive oils.

Dairy

Non pasteurized imitation milks like soy, rice, almond

Beverages

Filtered or distilled water (distilled in moderation), organic coffee freshly ground, organic black tea, non organic herbal teas sweetened with honey, pasteurized 100% juice not from concentrate, unpasteurized beer, white wine, and carbonated beverages with carbonation added.

Condiments

Condiments with organic sugar, canola mayonnaise, unflavored gelatin, non-organic spices containing added sugars, starch and stabilizers.

Carbohydrate

Grains and Starches

Organic whole grains (not soaked or sprouted), whole grains flours and whole grain pastas.

Carbohydrate

Vegetables

Canned non-organic vegetables and tomato products.

Organic white potatoes.

Heated fermented vegetables with vinegar.

Organic corn.

Fruits

Canned non organic fruits in their own juices with no added sugar, non organic dried fruits with no added sugar or sulfites

Sweeteners

Organic acne sugar (sucanat, rhapadura), organic maple syrup and stevia.

Legumes/Bean

Garbanzo beans, black-eyed peas, azuki, kidney and soy soaked for more than eight hours or fermented.

Nuts and Seeds

Unsoaked nuts and seeds, roasted nuts and seeds, non organic nut and seed butters.

Protein

Standard deli meats of any type.

Shellfish (crab, lobster, shrimp, oysters, scallops, muscles and clams cooked from clean waters).

Pork and pork products including ham, bacon, commercial hot dogs and sausage, cured meats.

Imitation shellfish, organ meats from non-organic raised animals, farm raised smoked fish, smoked meats, and nitrite preserved meats and jerky. Imitation eggs.

Any and all soy imitation protein foods (soy bacon, soy deli meats, soy burgers, meatloaf, turkey, and so on).

Deep fried and breaded chicken and fish. Frozen prepared foods.

Fats

All refined vegetable and seed oils from supermarkets. (corn, safflower, canola, sunflower oil). Lard. Any hydrogenated or partially hydrogenated oil, margarine, shortening, any refined oil, and non-dairy creamer.

Dairy

All dairy and reduced fat or non-fat dairy products. All fluid dairy products pasteurized or UHT (ultra heat-treated), whether organic or commercial, as well as non-organic, homogenized dairy products. Milk, Powdered milk, acidophilus milk butter milk, pasteurized imitation milks (Pastrurized rice, soy, oat, and almond milks) Sour cream and processed cheese products, including American cheese, processed cheese foods, conventional cream cheese, cottage cheese, ricotta, and mozzarella.

Ice cream and frozen yogurt

Beverages

Concentrated fruit juices and frozen concentrates, soda, tap water, diet drinks, non-organic coffee, and wine with sulfates, pasteurized beer and hard liquor.

Condiments

Condiments with sugar preservatives, MSG, textured vegetable protein, soy protein isolate, artificial sweeteners. Pickled ginger with sugar, bullion cubes, instant soups, agar, carrageen, commercial mayonnaise with processed soybean or other oils, bean dips and other dips.

Misc. Items

Liquid medications and elixirs that contain sugars or other artificial sweeteners (ask pharmacist)

Carbohydrate

Grains/Starches

Unbleached, bleached and fortified white flours and subsequent products, dried cereals, packaged grain products, grain flours, tapioca, arrowroot, and corn starch. Most commercially made crackers, cookies, pastries, and cakes fall into this category.

Carbohydrate

Vegetable

Deep fried or processed vegetables

Sweeteners

Malt, barley malt, corn syrup, sugar, artificial sweeteners (aspartame, acesulfame K, saccharin), rice syrup, fruit juice concentrate, fructose, glucose, dextrose, fructooligosaccharide, inulin and dahulin.

Fruits

Canned fruits with heavy or light syrups or added sugar, dried fruits with added sugar and sulfates.

Legumes/Bean

Unsoaked legumes and beans

Nuts/Seeds

Non organic peanut products, nuts and seeds roasted in vegetable oil, honey roasted nuts and seeds, and soy nut butter