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Saturday, September 13, 2014

My "Real Food" Diet


"Real Food" Diet
Dr. Christopher Bray MD PhD

Reduce and try to eliminate these foods:
- Soda / energy drinks / sugar sweetened drinks / fruit juices / Gatorade / beer and other alcohol
- Products containing high fructose corn syrup (HFCS):
·         HFCS is sugar that is converted to fat in the liver and avoids insulin regulation in the body
·         Heinz/Hunt’s Ketchup, Bull’s Eye BBQ sauce, Kraft Cream Cheese, Nutri-Grain Cereal Bars, Nabisco Snack Foods – Fig Newtons / Animal Crackers / etc, Mott’s Applesauce, Smucker’s Jelly, Yoplait Yogurts, Pancake Syrups, Kraft and Wishbone Salad Dressings, Kellogg’s Pop-Tarts, Skippy Peanut Butter)
- Ice-cream, candies, milk chocolate, syrups, jellies, cookies, and convenience store “snack” foods
·         Also most items considered “desserts” at restaurants and grocery stores
- Pasta, bread, cakes, bagels, doughnuts, potatoes, crackers, potato chips, corn based snack foods, pancakes
- Processed grains (traditional cereals, white rice, anything made from flour, and most “baked” goods)
- Artificial sweeteners, artificial preservatives, artificial food dyes / colors, artificial flavor enhancers
- Processed meats (hot dogs, sausage) and deli meats (high in nitrites, sodium, among many other chemicals)

Okay to use in moderation these foods (if eating Paleo, exclude dairy and grains; okay for Mediterranean):
-Fish (salmon, tuna), Meat (beef, pork), Chicken, Turkey [wild, free-range, and/or pasture-raised / grass-fed]
-Shrimp, Crab, Calamari, Scallops, Lobster [preferably wild and not farm-raised]
-Yogurt without sugar, Kefir, Milk, Cheese, Butter [from pasture-raised / grass-fed cows]
-Eggs [preferably from free-range chickens]
-Unsweetened tea (there are literally thousands of types, many with medicinal properties) and coffee
-Whole grains NOT flour (absorption of sugars / carbohydrates is slower in whole-grain form; avoid GMO)
·         Gluten grains (remember beer is usually from gluten grains):
o   Wheat varieties: spelt, kamut, faro, durum; and wheat products bulgar, semolina, seiten
o   Barley, rye, triticale
·         Gluten-free grains:
o   Oats, amaranth, buckwheat, corn, millet, quinoa, wild rice, sorghum

Okay to use these foods:
-Water, water, and water: A little bit of 100% juice (like lemon juice) can flavor the water if necessary
-Legumes, Nuts, Seeds (if eating Paleo, exclude beans and legumes; okay for Mediterranean)
·         Kidney beans, navy beans, garbanzo beans (chickpeas / hummus), green beans, lentils
·         Blackeye peas, black beans, peas
·         Nuts (Walnuts, Pecans, Almonds, Cashews) and Seeds (Pumpkin, Sunflower)
·         Natural nut "butter" like peanut butter, almond butter, cashew butter (no sugar added)
-Vegetables
·         Lettuce, tomatoes, artichokes, avocado, mushrooms (cooked portobello), celery, kale, spinach, broccoli
·         Root vegetables can be used in moderation (potatoes, beets, carrots, among others)
·         Freshly juiced whole vegetables (nutrient dense)
-Healthy Oils
·         Olive oil, coconut oil, avocados, raw nuts (almonds, pecans, walnuts), nut oils (unheated)
·         Veganase (a great tasting vegetable based mayo)
-Plant based protein (keep in mind all plants HAVE protein and we can synthesize protein)
·         Tempeh (made from soy beans) is better than Tofu
-Fruits
·         Low glycemic fruits (use more): apples, cherries, figs, blueberries, blackberries, raspberries
·         High glycemic fruits (use less): pineapple, grapes, banana, and melons
-Unsweetened almond or coconut milk with no-sugar added is better than soy milk (but try to avoid boxes)

Ø  Movies (on Netflix): "Forks Over Knives",   "Fat, Sick, & Nearly Dead",   "Food, Inc."
Ø  Other Movies: “Fed Up” (Soechtig, 2014), “Cereal Killers”
Ø  Books: “Good Calories Bad Calories”, “The Metabolism Miracle”, “Your Personal Paleo Code”, “The Healing Kitchen”, “Year of No Sugar”
Ø  Natural Supplements that may help lower blood sugar: Cinnamon, Avocado, Vitamin C, Bitter Melon, CoQ10, Magnesium, Chromium, Alpha-lipoic acid, Chlorella, EXERCISE

Ø  Recipes: http://www.genaw.com/lowcarb/    Meal planning: http://lowcarbdiets.about.com/

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