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DR. MERCOLA
Take Control of Your Health Since 1997 Mercola.com is the worlds #1-ranked natural health website, with over one million subscribers to its free newsletter. Millions of people visit www.M ercola.com each day to search for proven and practical solutions to their health and wellness concerns.
Table of Contents
Information for Your Nutritional Type
Protein Types
Primary Food Chart Meal Instructions Meal Ideas Daily Tips .. .. .. ..
16
1 3 4 4
Other Information
Gluten Free
Gluten Sensitivity Meal Instructions and Recipes .. ..
7 34
7 24
Meal Diary
Daily Diary for Women Daily Diary for Men .. ..
35 38
35 37
Poultry
High Purine Liver, heart, kidney & other organs Medium Purine Chicken (* Dark meat only) Duck Goose Peasant (* Dark meat only) Quail (* Dark meat only) Turkey (* Dark meat only) High Purine Anchovy Herring Sardine Medium Purine Arctic Char Mackerel Rainbow Trout Salmon Tuna, dark (Ahi)
Fish
Seafood
High Purine Caviar (fish eggs / roe) Mussels Medium Purine Abalone Clam Crab Crayfish Lobster Oyster Scallops Shrimp / Prawn Snail Squid / Octopus
CARBOHYDRATES
Vegetables
Very Low Glycemic Celery Mushrooms Spinach Low Glycemic Asparagus Cauliflower String Beans Special Note Initially, choose only the Vegetables listed above. After the first week - if you feel a need for additional Vegetable nutrition, feel free to add any Vegetable to your meal plan that you have a taste for as long as it grows above the ground. Be aware of how it affects your meal satisfaction & cravings.
Fatty Fruits
Avocado (c) Coconut (c) Olives (c) Oils Coconut Oil Flax Seed Oil Macadamia Nut Oil Olive Oil Pumpkin Seed Oil Sesame Seed Oil Walnut Oil
Specialty Foods
Natto
(c) Contains a small but significant amount of carbohydrate for a Protein type
Vegetables
Moderate Glycemic High Glycemic - White Potato - Artichoke Hearts - Hearts of Palm - Carrot - Fresh Peas (with or without Pod) - Winter Squash
Legumes
High Glycemic - Beans (Kidney, Black, Pinto, Garbanzo, etc.) - Lentils - Split Peas High Glycemic - Oats - Wild Rice - Amaranth
Grains
- Brown Rice - Corn (on the cob) - Quinoa
Fruits
Moderate Glycemic - Cranberry High Glycemic - Apple - Banana (partly green) - Pear
Dairy
High Glycemic - Kefir - Milk - Yogurt
Nut - Chestnut 2
Lunch Small spinach salad with 6 oz Applegate Farms rare roast beef slices, 1 chopped hard-boiled egg, chopped asparagus, 3 oz raw monterey jack cheese. Dressing with 1 T raw cream, 1 T chopped chives, 1 t apple cider vinegar, 1 t expeller pressed olive oil.
1 whole chicken leg (lightly baked at 225) topped with 1 T raw butter, 7 stalks lightly steamed asparagus, 2 artichoke hearts topped with melted butter and slivered almonds, 4 fresh olives. Dessert: 2" fresh coconut dipped in 1 T raw cream with 1/8 t cinnamon.
6 oz bison fillet marinated in 1 T shoyu, 1 t sesame oil, 1 t grated ginger root, 1 clove minced garlic, 1 t chopped green onion. Marinade for 1 hours and lightly bake at 225. Eat with spinach salad, 2 artichoke hearts, 3 oz raw cheese, chopped avocado and dressing of choice.
Applegate Farms rare roast beef slices rolled around lightly steamed asparagus, horseradish, Dijon mustard, 3 oz raw cheese and avocado slices. Eat with a side of artichoke hearts and a hard-boiled egg. Have of a pear or apple with raw almond butter if still hungry.
6 oz wild caught tuna served rare over salad of baby spinach leaves, lightly steamed green beans, 2 oz crumbled goats milk feta cheese, handful of raw slivered almonds, 4 black olives, chopped avocado,1 T chopped fresh dill, 1 t wild capers. Dressing of choice.
Tip number 1
Always chew your food thoroughly. Get in the practice of putting your fork down until you have swallowed your previous bite of food. This will aid in the absorption and assimilation of your food as well as increasing the transition time through the colon. This is one factor that is a substantial advantage to all Nutritional Types.
Tip number 2
Reduce your consumption of carbohydrates. Overconsumption may create an imbalance. This does not mean you need to eliminate carbohydrates completely. You will still need approximately 30% of your meal to come from carbohydrates. But, overconsumption of carbohydrates typically leads to poor energy production and weight gain for your Nutritional Type.
Tip number 3
Increase your consumption of red meat and fatty seafood, such as salmon, while keeping a focus on the quality of the flesh proteins you purchase. It is always best to purchase organic, grass fed beef and wild caught seafood when available. Please remember the quality of your nutritional choices is of utmost importance.
Tip number 4
Increase your consumption of fat and include fat with every meal. Fat is very important for your Nutritional Type. You may need as much as 25 - 30% of your meal from fat to be at your best. This is especially important during the colder weather periods. Fat consumption is not the cause of weight gain. The main cause of weight gain is higher glycemic carbohydrates which raise your insulin.
Tip number 6
Only consume fruit at the end of the meal or not at all. When eating fruit, it is also best to eat fruit with the skin on. Eat it with added fat. These tips will aid in regulating blood sugar to promote balance within your body and aid in weight loss. However, fruit is not a necessity. It is recommended you consume most of your fruit during the warmer seasons of the year.
Tip number 7
Reduce your consumption of root vegetables if you are looking to lose weight. These vegetables generally have a high glycemic index and can create weight challenges and other potential health challenges. They are still quality nutritional foods, but best if used sparingly. If they are to be used please only eat them in small amounts, at the end of your meal, and always with added fat.
Tip number 8
Reduce your consumption of grains and eliminate all gluten containing grains. The non-gluten containing grains may be fine in small amounts, but please eat them sparingly and with added fat. Except for a small percentage of those assessed with your Nutritional Type, most do not respond well to grains and it may be best to eliminate or reduce these products.
Tip number 9
Always eat your protein first when eating a meal. Even though this goes against what most of us were taught it is generally best to eat your most important food first.
Tip number 10
Always be sure to include a vegetable at every meal. But make it a smaller portion than your protein. Approximately 30% of your meal should come from vegetables to be at your best. Vegetables should always be eaten with fat to aid in the slower release of glucose and an improved use of energy in your body.
Tip number 11
Evaluate your willingness to consume high purine foods such as organ meats, liver pate, liver sausage, herring, sardines, anchovies, mussels, and caviar. These are foods that create a more substantial state of balance for most that are assessed as your Nutritional Type. While many do not naturally gravitate towards these foods you may want to experiment by adding them in. You may start craving them once your body recognizes the benefits that are provided.
Gluten Sensitivity
A Commonly Overlooked Health Hazard by Dr. Dan Kalish
There is no more contention around any health issue than the subject of how to choose foods that are right for you. People who want to eat healthy, nutritious foods are frequently confused about what to do. Many follow what they assume are healthy diets with the best intentions, only to unwittingly be causing health problems by eating foods that are harmful to them. The following discussion of this complex and misunderstood issue provides a starting point for making sensible food choices based on science, not opinions. The focus of this discussion will be on food intolerance and food allergies with a special emphasis on the newly discovered condition referred to as sub-clinical or hidden gluten intolerance. The purpose of this discussion is to help you understand the importance of eating foods that are well-tolerated and to teach the value of avoiding those foods that can lead to health problems. When it comes to eating the right foods, it is difficult for even the most well educated person to understand all the different opinions presented by doctors, nutritionists, fitness experts, magazine articles, etc. It is clear that there is little to no consensus on what constitutes a healthy diet or how to go about choosing foods wisely. There are dozens of diets to help a person lose weight, enhance athletic performance, or incorporate foods such as soy products to help hormonal balance; in fact, there are diets for every imaginable purpose, but sorting through the contradictory advice has become so challenging that many people simply give up. Each week the media reports more and more information about the beneficial aspects of certain foods and harmful attributes. Even the official government recommendations changes recently and the new "food pyramid" has replaced the old four food groups. The challenge is wade through all the available information and find what is right for each of us as individuals. First and foremost, any diet-related advice must be based on sound physiological principles, not on personal experiences, preferences, current fads or product marketing. Science can guide us in terms of explaining the basic requirements for normal human physiology and function when it comes to how to eat. Additionally, there are sophisticated laboratory tests available that screen for food intolerance and food allergies to determine what specific foods are right for you. These lab tests can be used by anyone seeking to determine reliable, science-based dietary recommendations. There are two general topics to investigate in determining the best diet for you.
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Sub-clinical means hidden. In other words, there are often no obvious symptoms that would direct a doctor or patient to suspect subclinical conditions. Since symptoms aren't obvious and sub-clinical gluten intolerance often goes undiagnosed or misdiagnosed, many people can suffer from the health consequences related to sub-clinical gluten intolerance without understanding the true cause of their problems. By their very nature, sub-clinical problems are hard to recognize and frequently go undetected despite the best efforts of health professionals and patients.
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SAFE GLUTENS
Rice, corn, buckwheat, and millet have glutens, but the glutens in these foods do not contain the gliadin molecule that can provoke the inflammatory reaction, therefore they are usually safe. Other safe grains include quinoa and amaranth. In some cases people are allergic to rice, corn, buckwheat or millet, independent of the reaction to gluten/gliadin. Reading labels can be very misleading; don't trust them. Some companies list their products as gluten free, without understanding the scientific basis of the problem with gliadin. For clarity of communication, sub-clinical gluten intolerance will be used to refer to this sensitivity to giladin in the rest of this discussion.
TREATMENT RECOMMENDATIONS
Obviously, the main treatment for this problem is total avoidance of the offending gluten containing foods. In addition to this dietary change, you can help decrease the inflammation associated with the gluten reaction with several natural products. Hawthorne Berry extract can be used for the first 30 to 60 days of being gluten free to reduce inflammation and soothe irritated tissue in the intestinal tract. Deglycerized licorice root can also be used to assist in the healing process by further reducing inflammation and helping protect irritated tissue. Most people don't feel better immediately after eliminating gluten from their diets, as it may take 30 to 60 days for the inflammation to subside and up to 9 to 12 months for the lining of the small intestine to heal. On rare occasions, an individual may experience significant improvement within weeks of beginning on a gluten free diet. In certain cases people may feel considerably worse upon initially starting a gluten free diet. This is usually due to unidentified food allergies. For most people with this food intolerance, by around 6 to 9 months of being gluten free, noticeable changes have taken place.
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One system significantly impacted by maldigestion and malabsorption in the small intestine is the hormonal/immune system. Sub-clinical gluten intolerance creates a significant stress on the immune system and can lead to a compromised immune system. The mechanism of action occurs in several different ways. There are specialized immune cells that line the small intestine called immunocytes. These immune cells produce secretory IgA, a critical component of the thin, healthy mucous that is makes up your first line immune defense. The inflammatory response produced in individuals who are sensitive destroys a certain percentage of these cells, and this in turn can lower your immune defense thereby opening the door to intestinal infections. Therefore, parasites, bacteria, viruses, and yeast or fungal organisms can more easily infect someone who is gluten intolerant and suffering from a weakened first line immune defense. This lowered immune defense is commonly referred to as depressed secretory IgA, which also can result in many other food reactions. This is because secretory IgA also helps the body handle food antigens. Food antigens can create significant health problems. An antigen is a marker that is recognized by our immune system as OK or not OK. Antigens mark substances as foreign to the human body. The recognition of what is an OK antigen and what is not an OK antigen allows our immune system to attack and destroy harmful substances. For example, when you have a viral infection like the common cold, the viruses that infect us have antigen markers on their outer surfaces and our immune system recognizes these antigens and then makes antibodies to destroy the virus. Food is also foreign to the body and so has antigens. Typically we don't react to food antigens. However, in some people, food reactions do occur because of an inappropriate response of the immune system to antigens in food. Other people may be sensitive to pollen antigens or mold antigens and so have reactions to these substances, The overall weakening or depression of our first line immune defense called SIgA, makes us more susceptible to antigens of all sorts. This can make a person highly reactive to food antigens who might not otherwise have this problem. This is another link between gastrointestinal stress and the immune system. Another avenue through which sub-clinical gluten intolerance affects the immune system is through the inflammatory response. Many people have heard of corticosteroid medications such as prednisone or cortisone. They are used for a wide variety of medical purposes.
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NUTRITIONAL DEFICIENCIES
The lack of normal absorption in the small intestine leads to predicable nutritional deficiencies. Calcium absorption can be poor and this nutritional deficiency coupled with abnormal corticosteroid production can lead to accelerated osteoporosis. Iron, B12 and folic acid deficiencies are also commonly observed. This can lead to fatigue, mild depression, memory loss, and greater risk for elevated homocysteine levels, a key factor in development of heart disease. Poor digestive function leading to maldigestion and malabsorption of protein will be reflected in amino acid deficiencies. Amino acids are the building blocks of our body and are vital for normal brain function. Our brain utilizes many different chemical messengers called neurotransmitters to communicate. They are made from amino acids found in protein-containing foods. So improper digestion and/or absorption of protein generates amino acid deficiencies, which directly affects how we think and feel. The prevalence of this problem can be seen in the numbers of people benefiting from Prozac and other anti-depressant medications. These new generation of anti-depressants are called SSR1s, or selective serotonin reuptake inhibitors. These medications prevent your brain from reabsorbing the serotonin naturally produced. So, in effect, you experience higher serotonin levels.
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PARASITES
The structural changes to the environment of the small intestine from gluten intolerance create the perfect habitat for development of pathogenic infections. Inflammation in the small intestine causes a structure called the crypts of Liberkuhn to deepen. The elongating of these crypts, referred to as crypt hyperplasia and deepening of the crypts, makes for a deep pocket where a pathogen such as a parasite can survive by evading the usual immune surveillance that occurs in the lining tissue. Inflammation also slowly destroys the immune cells that help protect this area and these two factors taken together create a situation where parasite infections can take hold and become chronic. Parasites deeply embedded in the intestinal lining can even be resistant to powerful antibiotic treatments. Because of this, people with gluten intolerance need to rule out the possibility that they are harboring a chronic parasitic infection. Eliminating gluten from their diet can be the first step in getting these chronic infections cleared.
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CANDIDA
There is a relationship between Candida, an opportunistic organism in the gastrointestinal tract, and food intolerances. Inflammation caused by sub-clinical gluten intolerance and/or lactose intolerance weakens the immune response in the intestinal lining. This weakened mucosal immune defense can open the door for Candida to overpopulate and become invasive Candida (invasive means to invade and attach itself to the healthy mucous lining of the intestines).
NUTRITIONAL DEFICIENCIES
Gluten intolerance causes multiple nutritional deficiencies, including inability to absorb fats, proteins, and carbohydrates. Malabsorption of fats leads to deficiencies in the fat-soluble vitamins such as vitamin A and E and K and importantly, the essential fatty acids from which we manufacture all our reproductive hormones, and adrenal hormones including estrogen, testosterone, progesterone, cortisol and DHEA. Other nutritional deficiencies that appear early in the disease process include lack of calcium, folic acid, iron, and vitamin B12. Lack of reproductive hormones leads to disruption of the normal menstrual cycle, causing PMS or menopausal symptoms. The combination of calcium deficiency and female hormone imbalances leads to osteoporosis, or weakening of the bones. Even if women take estrogen and calcium supplements, they may not be adequately absorbed. Folic acid, B12, and iron deficiencies lead to anemia, depression, and increased risk of heart disease and neurological diseases. Lack of antioxidant vitamins E and A compromise our ability to get free radicals and can further contribute to degenerative conditions such as cancer and heart disease.
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NOT OK / NOT TOLERATED Wheat White flour products (baked goods, cookies, pastries) Rye Kamut Teff Spelt Soy Pasteurized cow's milk products
OK / TOLERATED FOODS Beef, pork, lamb, any type of meat Poultry - Chicken, turkey, duck, any type of poultry Poultry Fish and Seafood - tuna, salmon, trout, halibut, swordfish, shrimp, clams, mussels, crab, any type of fish or seafood. All vegetables All beans except soybeans Corn Rice, including wild rice, basmati rice, brown rice, white rice, rice flour Rice Bread Rice crackers Potato Millet Quinoa Amaranth Oats Buckwheat (not a wheat) Wheat and barley grass (has no protein)
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Gluten Free
Meal Preparation and Recipes
We understand that it is a challenge to remove gluten from your diet, so instead of focusing on the negative and giving you a list of what to remove, we will focus on the positive and provide examples of what a gluten free meal looks like. At the very end of these examples are recipes for some non-gluten baked goods and a flour replacement recipe to be used only sparingly during those times that you are looking for a baked treat. Please remember that gluten free does not necessarily equate to good health. Most gluten free products bought in our markets today are still an over processed poor carbohydrate that creates blood sugar challenges, and may eventually lead to poor health. A veggie type may be able to use these products on occasion, a mixed type more than likely will struggle with these, and a protein type should still avoid these foods. There are some very effective marketing strategies when it comes to gluten free packaged products like cookies, crackers, beer, breads and the like. Please don't be fooled into believing that gluten free makes them "good" for you. Quite simply, they are still very poor food choices for you, so please partake of them sparingly, or not at all. Some of the meal ideas below incorporate low temperature cooking. It is recognized that cooking your food at higher temperatures will have an adverse effect on the nutrients within the food. To utilize low temperature cooking, use a glass casserole dish such as a Pyrex pan, and always use a lid on this dish for the cooking process. Cook at 225 degrees at 4 minutes per ounce for fish and seafood, and 5 minutes per ounce for all other meats. This will not only aid in maintaining a higher nutrient content, but will enhance the taste of your food. As a part of the initial 60 days of becoming gluten free, it is also recommended to remove pasteurized dairy from your meal plans. Dairy products are listed in some of the meal plans below, but it specifically mentions raw dairy. Raw dairy can be used during this 60 days generally without any challenges. Please visit http://www.realmilk.com to find a raw dairy connection in your area. We are pleased that you have made the choice to educate yourself not only on the aspect of a gluten free lifestyle, but also regarding your own bio-chemical nutritional needs with nutritional typing. We welcome you to the wonderful world of balanced optimal health! This is the beginning of a journey that can last a lifetime.
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2-3 Applegate Farms turkey sausage links, 2 soft boiled eggs served over sliced tomatoes & baby spinach leaves. Top with fresh chopped basil & olive oil. If desired, end with cup of oatmeal, with cup of raw milk, cinnamon and 1/8 tsp real vanilla extract. 2 soft boiled eggs, 4 oz smoked or lightly baked salmon topped with chopped fresh dill, sliced tomato, 2-3 chopped shiitake mushrooms & chopped green onion. Top with 2 oz crumbled raw feta cheese. Add in 2-4 fresh kalamata or green olives. If desired finish off with 3-4 cantaloupe or honeydew slices. 2-3 Amy's or Applegate Farms chicken sausage links. Eat with lightly steamed cauliflower. Lay strips of raw cheese on top after turning off heat. Top with diced tomato and chopped fresh or dried oregano. If desired finish off with cup of buckwheat (buckwheat groats are sold in bulk at Whole Foods) topped with a small amount of diced green apple and cinnamon. 2-4 slices of hormone free turkey bacon, -1 cup cottage cheese w/ 1 tablespoon chopped fresh chives. Eat with lightly steamed cauliflower and fresh tomato. Top with 1 tablespoon olive oil. If desired finish off with a small amount of a pear with nut butter. Veggie omelet (3 eggs) with asparagus, mushrooms and 2 oz of raw cheese. It is ideal to bake your omelet in a glass Pyrex dish at 225 until formed. If cooking stovetop use tsp coconut oil and a low flame. Top with 1 tablespoon raw butter (allow to lightly melt on top) Add Italian seasoning and Himalayan salt to taste. If desired, finish off with a small handful of organic strawberries or fresh peach slices in raw cream. Use -1 cup oatmeal with one egg white stirred in while piping hot. Top off with a few apple slices and cinnamon. 1 cup of raw plain yogurt with cup of blueberries stirred into yogurt. 2-3 Applegate Farms turkey sausage links, 1 soft boiled egg, cup of baby spinach leaves, 1 T grated carrot, 2 oz raw cheese, 4 fresh olives 2-3 Whole Foods brand bacon slices, 1 poached egg topped with 2 oz. grated raw cheddar cheese over a bed of cup of chopped spinach and chopped avocado. Eggnog with 1 tablespoon raw cream, cinnamon and vanilla extract.
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Sear 4-6 oz of Ahi tuna steak (sear for 1-2 minutes on each side). Thinly slice and add to a romaine and red leaf lettuce salad w/ cucumber, tomato, red pepper, chopped green onion & cubed avocado. Dressing with 2 tablespoons of organic sesame oil, freshly squeezed lime, pinch of cayenne pepper, freshly grated ginger and a dash of low-sodium tamari or shoyu. If desired finish off with 2 small apricots. Spinach salad with slices of hormone free rare roast beef and turkey breast slices (4-6 oz total), sliced mushrooms, cucumber, cherry tomatoes, & 1 sliced hardboiled egg. Dressing made with 2 tablespoons olive oil or walnut oil, 1 tsp apple cider vinegar. If desired finish off with a small handful of organic raspberry. 1-2 turkey burgers (mixture of dark and light meat) with 1 tsp chopped parsley, 1 tsp chopped red onion, tsp mustard. Bake in glass Pyrex dish at 225 for 20-30 minutes. After baking, top with raw cheese. Eat with a small salad of red leaf lettuce, chopped avocado, sliced mushroom and tomato. Dressing with 2 tablespoons olive oil and 1 tsp apple cider vinegar (add in 1 tablespoon of raw cream or yogurt with chive, garlic or green onion for a creamy dressing). If desired finish off with a small handful of blueberries. 4-8 oz total of hormone free rare roast beef slices and turkey breast slices wrapped around sliced cucumber & celery sticks & stuffed with sunflower or other sprouts, 2-3 oz of raw cheese & horseradish mustard. Dip in 1-2 tablespoons raw cream or yogurt with chopped dill, chive, garlic or herb of choice. If desired finish off with corn on the cob topped with raw butter, paprika and Himalayan salt. 5-6 large romaine lettuce leaves, 4-6 oz of hormone free rare roast beef and black forest ham slices. Lay romaine leaves on plate & top with meat slices, sliced tomato, mushrooms, cubed avocado, grated raw cheese, sliced tomato and cucumber. Top with dressing made of 2 tablespoons olive oil, 1 tsp apple cider vinegar (add in 2 tsp raw cream or yogurt with fresh garlic and/or chive if desired). If desired finish off with apple slices slathered with raw almond butter. Salad with red leaf lettuce, red pepper, grated carrot, cucumber, cup chick peas. Dressing with 1 tsp olive oil and 2 T freshly squeezed lemon. Have 3-4 oz of chicken breast. Have cup of brown rice if still hungry. Lightly steam red pepper, zucchini and yellow squash. Top with freshly squeezed lemon juice. Have 3-4 oz of lightly baked codfish. Coat with fresh herbs of oregano and dill after cooking and freshly squeezed lemon. If still hungry have a few sweet potato slices.
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Sear 4-6 oz of Ahi tuna steak (sear for 1-2 minutes on each side). Thinly slice and add to a romaine and red leaf lettuce salad w/ cucumber, tomato, red pepper, chopped green onion & cubed avocado. Dressing with 2 tablespoons of organic sesame oil, freshly squeezed lime, pinch of cayenne pepper, freshly grated ginger and a dash of low-sodium tamari or shoyu. If desired finish off with 2 small apricots. Spinach salad with slices of hormone free rare roast beef and turkey breast slices (4-6 oz total), sliced mushrooms, cucumber, cherry tomatoes, & 1 sliced hardboiled egg. Dressing made with 2 tablespoons olive oil or walnut oil, 1 tsp apple cider vinegar. If desired finish off with a small handful of organic raspberries. 1-2 turkey burgers (mixture of dark and light meat) with 1 tsp chopped parsley, 1 tsp chopped red onion, tsp mustard. Bake in glass Pyrex dish at 225 for 20-30 minutes. After baking, top with raw cheese. Eat with a small salad of red leaf lettuce, chopped avocado, sliced mushroom and tomato. Dressing with 2 tablespoons olive oil and 1 tsp apple cider vinegar (add in 1 tablespoon of raw cream or yogurt with chive, garlic or green onion for a creamy dressing). If desired finish off with a small handful of blueberries. 4-8 oz total of hormone free rare roast beef slices and turkey breast slices wrapped around sliced cucumber & celery sticks & stuffed with sunflower or other sprouts, 2-3 oz of raw cheese & horseradish mustard. Dip in 1-2 tablespoons raw cream or yogurt with chopped dill, chive, garlic or herb of choice. If desired finish off with corn on the cob topped with raw butter, paprika and Himalayan salt. 5-6 large romaine lettuce leaves, 4-6 oz of hormone free rare roast beef and black forest ham slices. Lay romaine leaves on plate & top with meat slices, sliced tomato, mushrooms, cubed avocado, grated raw cheese, sliced tomato and cucumber. Top with dressing made of 2 tablespoons olive oil, 1 tsp apple cider vinegar (add in 2 tsp raw cream or yogurt with fresh garlic and/or chive if desired). If desired finish off with apple slices slathered with raw almond butter. Salad with red leaf lettuce, red pepper, grated carrot, cucumber, cup chick peas. Dressing with 1 tsp olive oil and 2 T freshly squeezed lemon. Have 3-4 oz of chicken breast. Have cup of brown rice if still hungry. Lightly steam red pepper, zucchini and yellow squash. Top with freshly squeezed lemon juice. Have 3-4 oz of lightly baked codfish. Coat with fresh herbs of oregano and dill after cooking and freshly squeezed lemon. If still hungry have a few sweet potato slices. Salad with 1 chopped zucchini, 1 T grated raw sweet potato, 1 T chopped red pepper and 1 tsp chopped dill. Dressing with 1 tsp olive oil and 2 tablespoons raw apple cider vinegar. Have 3-4 oz of Applegate Farms turkey breast. Have cup of wild rice if still hungry. 6 oz bison filet marinated in 1 tablespoon of shoyu, 1 teaspoon of sesame oil, 1 teaspoon of grated ginger root, 1 clove of minced garlic and 1 tablespoon of chopped green onion. Marinade for 1 hours and lightly bake at 225 degrees. Eat with spinach salad, 2 artichoke hearts and 3 oz raw cheese, chopped avocado with your dressing of choice.
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4-6 oz of wild caught salmon topped with Italian seasoning and lemon wheels. Bake at 225 for 15-20 minutes. Add 1-2 tablespoons of olive oil when done baking. Have with cup of cottage cheese with fresh chopped chive. Eat with lightly steamed asparagus and red pepper topped with 2 tsp raw butter. Add in of a cubed avocado. If desired finish off with a small organic sweet potato with skin and added raw butter. 1 whole chicken fryer (3 lbs) stuffed with fresh rosemary and whole garlic cloves (form slits in chicken & stuff with rosemary and garlic); bake in glass Pyrex at 225 for 2 hrs. Eat with lightly steamed broccoli & cauliflower topped with 1 tablespoon raw butter (allow to lightly melt on top). Chicken will be good for 3 or 4 meals. If desired, finish off with watermelon dusted with cinnamon. Sirloin burger served rare (bake at 225) with raw cheese (allow to lightly melt on top), avocado, tomato slices and capers. Eat with lightly steamed broccoli & cauliflower. Top with raw butter or olive oil and sprinkle with paprika. If desired finish off with pear slices slathered in cashew butter Salad with red leaf lettuce, red pepper, grated carrot, cucumber, cup chick peas. Dressing with 1 tsp olive oil and 2 T freshly squeezed lemon. Have 3-4 oz of chicken breast (lightly baked at 225). Have cup of brown rice with this meal if desired. Lightly saut red cabbage, garlic, broccoli and red pepper and add freshly squeezed lemon. Include 3-4 oz of lightly baked chicken breast topped with paprika and 1 tablespoon chopped dill. Include with this meal fresh corn on the cob. Lightly steam red pepper, zucchini and yellow squash and top with freshly squeezed lemon juice. Have 3-4 oz of lightly baked codfish coated with fresh herbs of oregano and dill after cooking along with freshly squeezed lemon. Include a few sweet potato slices with this meal. Start with one bison burger with 1 thin slice of raw cheese. Lightly steam green beans and add 1 teaspoon of raw butter, cup of slivered almonds and a small squeeze of lime. Add one soft boiled egg and 2 inches of fresh coconut with handful of raw pumpkin seeds if desired.
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1 cups coconut flour 1 cup of rice flour 1 cup of potato starch flour 1 cup tapioca flour cup cornstarch cup garbanzo or fava flour 2 tablespoons xanthan gum
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2 large eggs 1 cups orange juice 1 cup blueberries 1 cup sorghum flour 1 teaspoon cream of tartar 1 teaspoon salt 2 teaspoons xanthan gum
1 teaspoon of finely grated orange zest cup butter that has been melted and cooled 1 cup millet flour 2 teaspoons baking powder 1 teaspoon baking soda cup turbine sugar 1 cup stone ground yellow cornmeal
1. Preheat oven to 350 degrees 2. Grease 6 large sized muffin tins or use paper liners 3. Combine flours, baking powder, cream of tartar, baking soda, and salt 4. Add sugar, xanthan gum, and cornmeal 5. Whisk eggs in separate bowl 6. Blend in orange zest, juice and melted butter 7. Add egg mixture with dry ingredients and mix until all ingredients are moistened 8. Add blueberries gently 9. Spoon into tins 10. .Bake 20-25 minutes for regular sized muffins or 30-35 minutes for large muffins
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1 cup rice flour cup hazelnut flour teaspoon cinnamon raw chopped almonds cup molasses 2 tablespoons olive oil cup almond milk
1 cup rice bran 1 tablespoon baking powder teaspoon salt cup raisins cup unsweetened applesauce 2 beaten eggs 1 teaspoon vanilla extract without grain alcohol
1. 2. 3. 4. 5.
Preheat oven to 400 degrees Blend all dry ingredients Mix wet ingredients Stir wet and dry ingredients and do not over stir Fill muffin cups and bake 20 minutes
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3 raw grated potatoes cup grated carrot cup garbanzo flour teaspoon salt 1 teaspoon dill weed 2 beaten eggs cup white wine
1 medium grated zucchini cup finely chopped onion cup potato flour 1 teaspoon baking powder 1 tablespoon yellow curry 2 tablespoons olive oil
1. 2. 3. 4. 5.
Combine potatoes, zucchini, carrots, and onion Add eggs and oil and stir to combine Mix the dry ingredients and add the potato mixture Add wine to preferred consistency Spoon onto a hot stainless steel pan and brown on both sides
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2 eggs cup olive oil 1 cup zucchini peeled and shredded cup of raw chopped walnuts 2 teaspoons baking powder 2 teaspoons cinnamon .25 ounces of gelatin (1 envelope)
cup of honey 1 teaspoon vanilla extract (non-gluten) 1 cup yellow raisins 1 cup rice flour 1 teaspoons xanthan gum teaspoon salt
1. 2. 3. 4. 5. 6. 7.
Preheat oven to 350 degrees Grease two 8x4x3 inch loaf pans Beat eggs Add honey, olive oil, vanilla, grated zucchini, raisins, and nuts to eggs Mix together flours, baking powder, xanthan gum, cinnamon, salt, and gelatin Gently stir dry ingredients into liquids Pour into loaf pans and bake for 25 minutes
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2/3 cup of sorghum flour 1/3 cup of potato starch 1 teaspoon of granulated sugar 1 tablespoon instant yeast 1 cups water 1 teaspoon cider vinegar
cup quinoa flour cup tapioca starch 2 teaspoons xanthan gum cup Himalayan salt 1 tablespoon extra-virgin olive oil
1. Combine sorghum flour, quinoa flour, potato starch, tapioca starch, sugar, xanthan gum, yeast and salt and mix to set on the side 2. Using a heavy electric mixer with a paddle attachment, combine water, olive oil and vinegar until well blended. While on the lowest speed add the dry ingredients until combined. Once this is combined, beat for 4 minutes on medium speed. 3. Gently transfer the dough to prepared pan and spread evenly to the edges. 4. Bake in a preheated oven for 12 minutes
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Date:____________________________
_____ Preovulatory (Typically Days 5-14) _____ Premenstrual (Typically Days 15-28) _____ Day Number of Cycle _____ No Cycle
Answers:
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