Basic Nutritional Health Regimen
April 5, 2009
1. All fruits and vegetables. No juices. Eat different colored produce every week.
2. All raw nuts. Limit to a ¼ cup at a time or less.
3. All legumes/ beans.
4. Fish. Limit to 3x per week.
5. Meat/ chicken/ eggs. Limit to 3-4oz at one serving.
6. Dairy: Butter, yogurt, kefir, raw milk.
7. Grains: Sour dough bread, sprouted grain bread. Whole grains on limited quantities due to inflammatory qualities.
8. Oils: Extra virgin olive oil and coconut oil for general use and cooking. Flax and fish oil.
9. Salad dressing and mayo: None. Have to make your own.
10. Beverages: Water, teas, coffee (6oz). Wine and beer limit to 1 serving per day.
11. Spices: Sea salt, tumeric, garlic, dill, oregano, fennel, pepper, basil, rosemary, kelp, etc.
12. Sweeteners: Sugar cane juice, maple syrup, honey, stevia. Very limited quantities.
13. 4-5 Meals/ Protein 15-25g per meal/ 30g Fiber per day/ 6-10 cups of water
Sample Meals and Snacks:
2 eggs, 1 ezekial toast w butter, ½ cup of berries.
1.5 scoops of whey in water, fresh fruit salad with walnuts.
Chicken/ beef vegetable stir fry.
Turkey on sour dough bread w vegetable soup or apple.
Salmon, large salad w olive oil and vinegar, small potato, 1 small square of dark chocolate.
Vegetable beef chili or stew.
Plain yogurt, fruit.
Chocolate whey protein drink, nuts.
Shake: 1sc Whey/ berries/ 2 tbs. flax/ 8oz water.
Basic Wellness/ Disease Prevention Supplementation:
Wellness Multi 3/Day
Digestion 1-2/Meal
Concentrated Fish Oil 2-4/Day
Ipri-Cal-Mg 4/Day
Advanced Wellness/ Anti-Aging Supplementation:
Inflam-Ox 2-4/Day
Probiotic Restore 1-2/Day
ALA/ALC 2/Day
Vitamin D3 1500 1/Day
