DIETARY RECOMMENDATIONS: As a follow-up to yesterday’s post we are submitting dietary recommendations as to foods that are healthy and delicious, as well as the list of foods to avoid.

FOODS TO EAT:

Every meal should include a selection from each of the following four groups:

(Avoid Allergic and Hypersensitive Foods)

1. Fruits & Vegetables

• Fruits (1/2 cup or 1 medium-sized fruit. A “fist-full” – palm down – of berries do best.)
• Leafy Greens

• Non-starchy Vegetables

(Note: Eat dessert first! Fruits are best eaten at the beginning of the meal, either alone or with leafy greens as in salads or green smoothies. If eaten at the end of a meal, fruits can ferment in the stomach and produce gas and alcohol. Melons are best eaten alone.)

2. Moderate Proteins

• Beans (1 cup): Adzuki, Black-eyed, Butter, Cannellini, Cranberry, Fava, Garbanzo, Great Northern, Kidney, Lentil, Lima, Mung, Pea, Pink, Pinto, Red, Wax, White
• Soy Group: Soy, Edamame, Black, Navy
• Dark Green Leafy Vegetables & Cruciferous Vegetables     
• Plant-based Protein Powder (1 Tbsp): Protein sources include Chia, Cranberry, Hemp, Garbanzo, Pea, Pumpkin, Rice (Arsenic-free)

3. Whole Grains & Starches

• Whole Grains, Pasta, Cereals (1/2-1 cup):
• Non-Gluten: Amaranth, Buckwheat, Corn (non-GMO, organic), Millet, Oats – “gluten free oat flakes,” Quinoa, Rice, Sorghum, Tapioca, Taro, Teff
• High Gluten: Wheat, Barley, Kamut, Rye, Seitan, Spelt, Triticale
• Gluten free – Whole Grain or Sprouted Grain – Bread, Crackers, Pasta
• Roots Foods and Winter Squash: Beet, Carrot, Jicama, Kohlrabi, Potato, Rutabaga, Yam; Winter Squash (Pumpkin, Butternut)

(Note: By sprouting beans, grains, and seeds,and soaking and drying nuts, you will increase the amount (15-30%) and assimilability of the protein.)

4. Quality Fats – choose from any ONE of this group at a meal:

• Avocado (1/4 – 1/2)
  • Nuts

6 Large: Almonds, Brazil Nuts, Cashews, Filberts, Macadamias, Pecans, Walnuts

12 Small: Peanuts, Pine Nuts, Pistachios

• Seeds (1 tsp fresh ground): Chia, Flax, Hemp, Poppy, Psyllium, Pumpkin, Safflower, Sesame, Sunflower
  • Nut & Seed Butters (1 Tbsp)
  • Vegetable, Nut & Seed Oils (1 Tbsp): Almond, Avocado, Coconut, Evening Primrose, Extra Virgin Olive, Flax, Grape Seed, Safflower, Sesame, Sunflower, Walnut

DIETARY GUIDELINES:

1. Drink purified water one-half (½) hour before each meal and one (1) hour after each meal,

    and throughout the day as desired.  Consume 2 quarts of fluids daily.  No water with meals.

2. Eat 2 to 3 meals daily, 4 to 5 hours apart with no snacks.  Eat a substantial breakfast and lunch, and have a small dinner unless you’re still hungry.

3. Eat a wide variety of whole, organic plant-based foods in their natural state, raw as

    much as possible.  When you cook, lightly steam, stir-steam, bake, use a crock pot or pressure cooker. Minimize boiling and avoid deep-frying.

4. Sprouting beans (also grains and seeds): Soak overnight with filtered water (allow for swelling), then put into a colander or wire mesh basket, rinse with cold water, then keep covered with a cloth tea towel and let drip dry with air able to circulate around entire basket.  Don’t let beans completely dry out or sit in water, or they’ll go bad. Rinse with cold water spray two to three times daily, otherwise keep covered with cloth tea towel.  After three days, a sprout will form.  Cook sprouted beans, without salt, in a pressure cooker or Instant Pot until beans are soft.  Season as desired after cooked.

5. Avoid foods that are toxic or pro-inflammatory, or to which you are allergic or hypersensitive.

 

QUALITY NUTRIENT DENSITY:

(Avoid Allergic and Hypersensitive Foods)

GREEN SMOOTHIE     (Before Breakfast and/or Lunch) 

Blend ½ fresh organic greens and ½ fresh or frozen organic fruits.  Add protein powder as desired.  A small amount of raw nuts, seeds and/or sweeteners may also be added.                               

Fresh Greens :                    Spinach, Chard, Kale, Beet Tops, Collards, Dandelion Greens, Parsley, Romaine Lettuce, Sprouted Sunflower Seeds, Sprouted Quinoa, Sprouted Mung Beans, Sprouted Adzuki Beans, Sprouted Lentils

Fresh or Frozen Fruits      Blueberries, Strawberries, Raspberries

Protein Powder                 Plant-based protein sources include Chia, Cranberry, Hemp, Garbanzo, 

      Pea, Pumpkin, Rice (Arsenic free)

Optional:

Fresh Ground Seeds          Flax, Chia, Hemp, Sesame, Sunflower, Pumpkin

Fresh Ground Nuts           Walnuts, Almonds, Cashews, Pecans, Filberts, Coconut

Sweetener (as desired)      Stevia, Yacon, LoHan, Fresh Mint, Extracts of Vanilla or Hazelnut

Note:  Rotate Smoothie ingredients by using them once every three to four days.

Vegetable Juice    (1-2 glasses per day)

Fresh Organic Greens:     Cucumbers, Celery, Parsley, Romaine Lettuce, Sprouts, Spinach, Kale, Collard Greens, Beet Tops, Chard, Dandelion Greens, Arugula, Escarole, Endive, and other Edible Greens

Fresh Organic Roots:       Carrots, Beets, Jicama, Jerusalem Artichokes, Burdock Root, Turnips, Rutabaga, and other Edible Roots and Tubers

Fresh Organic Fruit:         Ripe Green Apple

Note:  Italicized ingredients are high in fructose.

RECOMMENDED FOOD GROUPS: (Avoid Allergic and Hypersensitive Foods)

Note:  Italicized ingredients are high in fructose.

Grains: High gluten: Wheat, Barley, Kamut, Rye, Seitan, Spelt, Triticale

Non-gluten:   Amaranth, Arrowroot, Barley & Wheat Grass, Buckwheat, Corn (non-GMO, organic), Millet, Oats – “gluten free oat flakes,” Quinoa, White Basmati Rice, Brown Rice, Wild Rice, Sorghum, Tapioca, Taro, Teff

Beans: (Protein) Adzuki Beans, Black-Eyed Peas, Butter Beans, Cannellini Beans, Cranberry Beans, Fava Beans, Garbanzo Beans, Great Northern Beans, Kidney Beans, Lentils, Lima Beans, Mung Beans, Pink Beans, Pinto Beans, Wax Beans, White Beans

            Soy Group: Soybeans, Edamame, Black Beans, Navy Beans

Vegetables:

Non-starchy: Alfalfa Sprouts, Asparagus, Artichoke, Avocado, Bamboo Shoots, Bean Sprouts, Burdock Root, Celery, Chili Pepper, Chives, Cilantro, Cucumber, Eggplant, Green Beans, Jalapeno, Jicama, Kelp, Leek, Mushroom, Okra, Black Olive, Green Olive, Onion, Peas, Bell Pepper, Rhubarb, Scallion, Tomato, Water Chestnut, Yellow Squash, Zucchini

Starchy: Beet, Carrot, Parsnip, Plantain, Potatoes, Rutabaga, Sweet Potato, Winter Squash (Pumkin, Butternut), Yam

Cruciferous: (Protein) Arugula, Broccoli, Brussels Sprouts, Bok Choy, Cauliflower, Green Cabbage, Red Cabbage, Collards, Daikon, Kale, Kohlrabi, Mustard Greens, Radish, Rutabaga, Turnip Root & Greens, Wasabi, Watercress

Leafy Greens: (Protein)Beet greens, Chard, Endive, Lettuce (Butter, Leaf, Red, Romaine), Parsley, Spinach

Fruits: Berries: Blackberry, Blueberry, Boysenberry, Cranberry, Raspberry, Strawberry

Sub-acid Fruits: Apple, Pear

Red Grapes, White Grapes, Persimmons, Pomegranate

Citrus Fruits: Grapefruit, Orange, Lemon, Lime, Tangerine

Single Pit Stone Fruits: Apricot, Cherry, Nectarine, Peach, Plum

Dried Fruits: Currants, Dates, Figs, Prunes, Raisins

Melons: Cantaloupe, Crenshaw, Honeydew, Watermelon

Tropical Fruits: Banana, Guava, Kiwi, Mango, Papaya, Passion Fruit, Pineapple

Nuts:   Almond, Brazil nut, Cashew, Coconut, Filbert, Hazelnut, Macadamia, Peanut, Pecan,

Pine Nuts, Pistachio, Walnut

Seeds: Chia Seed, Flax Seed, Hemp Seed, Poppy Seed, Psyllium Seed, Pumpkin Seed, Safflower Seed, Sesame Seed & Tahini, Sunflower Seed

Spices: Allspice, Anise, Basil, Bay Leaf, Baker’s Yeast, Black Pepper, Brewer’s Yeast, Carob, Chicory Root, Chili Powder, Cinnamon, Cloves, Coriander, Cumin, Curry, Dill, Fenugreek, Garlic, Ginger, Horseradish, Licorice, Marjoram, Mustard, Nutmeg, Oregano, Paprika, Peppermint, Rosemary, Sage, Spearmint, Tarragon, Thyme, Turmeric, Vanilla

Natural Sweeteners: Stevia, Yacon, LoHan (Monk Fruit), (Xylitol)

In moderation or avoid: Maple Syrup – Grade B or C, Coconut Palm Nectar,

Raw Unfumigated Honey – Local or Manuka

Oils:    Almond Oil, Avocado Oil, Borage Oil, Coconut Oil, Evening Primrose Oil, Extra Virgin Olive Oil, Flax Oil, Grape Seed Oil, Palm Kernel Oil, Pumpkin Seed Oil, Safflower Oil, Sesame Oil, Sunflower Seed Oil, Walnut Oil

FOODS TO AVOID: (Toxic and Pro-inflammatory Foods)

1. Animal Protein

Dairy  (Brick cheeses, soft cheeses, cottage cheese, cream cheese; ice cream, sour cream,    

 yogurt, milk, buttermilk, casein, cream, whey, butter)

            Eggs    (Albumin, mayonnaise, pastries)

            Red Meats and Organ Meats (Beef, pork, bacon, veal, lamb, mutton, venison)

            Fowl    (Chicken, turkey) (Organic, free-range)

Fish     (Fish with least mercury include wild salmon, ocean perch, sardines, trout, sole, whiting, anchovies, butterfish, herring)

                        (Avoid larger fish that eat smaller fish; tuna, shellfish, farm fish, bottom feeders)

2. Refined Carbohydrates

White and Processed Sugars (Fructose, Sucrose, Maltose, Dextrose, Agave, Cane Sugar, Cane Juice, Corn Syrup, Corn Solids, High Fructose Corn Syrup, Date Sugar, White Sugar, Brown Sugar, Raw Sugar, Processed Honey, Malts, Molasses, Rice Syrup, Sucanat)

            White and Processed Flours (Breads, Pastas, Pastries, Cookies)

            Processed White Rice (Sticky Rice, Minute Rice, Polished Rice)

Puffed Grains (Popcorn, Rice Cakes)

            Alcohol (Beer, Wine, Hard liquor)

Processed Fruit (Jams, Jellies, Fruit Juice)

3. Stimulants (Nicotine & Xanthines)

            Tobacco (Nicotine)

            Coffee, Soda Pops and “Power Drinks” (Caffeine)

            Black Tea (Theophylline)

            Chocolate (Theobromine)

4. Processed Fats & Oils

            Trans Fats, Hydrogenated and Partially Hydrogenated Oils

Margarine

Fried Fats

            Animal Fats

            Industrial Oils (91-98% GMO): Canola, Corn, Cottonseed, Soy Oils

5. Fermented Concentrates

            Vinegar

Soy Sauce

6. Toxic Chemicals (Neurotoxins, Excitotoxins)

Preservatives & Additives** (Propylene Glycol, Sodium Lauryth Sulfate, Nitrates, Nitrites,

     Sulfites, BHA, BHT, Olestra, Propyl Gallate, Potassium Bromate, Fluoride, Parabens)

Genetically Modified or Engineered Organisms (GMO, GME) & Irradiated Food

    (Corn, Canola, Cotton, Soy, Alfalfa, Sugar Beets)

    (Produce Label Numbers: Organic: 9xxxx; GMO: 8xxxx; Commercial: xxxx)

Artificial Sweeteners (Saccharin, Aspartame, Neotame, NutraSweet, Equal, Sucralose,  

     Splenda, Acesulfame-K)

Artificial Flavors (Artificial Flavoring Additives, Natural Flavors, MSG, Free Glutamates,  

     Autolyzed, Hydrolyed, Proteolyzed, or Texturized Vegetable Proteins, Bragg’s Aminos)

            Artificial Colors and Dyes (Blue, Red, Green, Yellow)

            Heavy metals (Mercury, Lead, Cadmium, Nickel, Arsenic, Aluminum)

            Drugs (Marijuana, Cocaine, LSD, Methamphetamines, Hallucinogenic, Recreational)

**(Avoid toxic chemicals and additives in skin, mouth, and hair care products – shampoos, conditioners, toothpastes, mouthwashes, deodorants, lotions, cosmetics.)

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Few people take the time to research the foods that they are ingesting into their bodies. Literally, they are digging graves with their forks. In this health nugget, Dr. Said identifies foods that should be avoided to achieve optimum health. They are pro-inflammatory and toxic and should not be a part of a healthy diet.

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