Eat Better. On YOUR Terms.

Eat Better. On YOUR Terms.

Eat Better.
Eat Better.

Eat better. No doubt that can make a difference in your overall health. Like you haven’t heard that before!? Well, that’s because it is true. But you needn’t go to overt extremes. There are “forces” out there convincing us everything is bad – bad, bad, bad food! It’s just not so. No food is bad food. It’s what has been done to our food that can be bad.

But you won’t hear government nannies or food industry professionals explain that to you.

For example, many don’t realize that the rise in lactose intolerance is from the pasteurization of milk. The very thing we’re told makes it “better for us”. From FiascoFarm:

Pasteurization destroys enzymes, diminishes vitamin content, denatures fragile milk proteins, alters vitamin B12, and vitamin B6, kills beneficial bacteria, promotes pathogens and is associated with allergies, increased tooth decay, colic in infants, growth problems in children, osteoporosis, arthritis, heart disease and cancer.

That’s some pretty heavy information – and that’s just the beginning. After you’re done here, visit their page if you’d like to learn more stunning facts on milk and what’s been done to it that harms us.

And how about sugar? Government regulations insist that white sugar must have all the vitamins and minerals removed so that it can be labeled sucrose. These nutrients and fiber waste products are the substances that help your body digest sugar without massive blood sugar fluctuations.

Instead of things like this being spread throughout the news outlets, all we hear is how we eat too many fatty foods.  We eat too much animal protein, too much sugar and too many packaged, prepared, or fast foods. Pure cane sugar is nature’s food. Eggs are natures food. Butter is natures food – margarine, man made and once touted as “better for us” turns out to be a main culprit of deadly trans fat.

Are you beginning to see where the real fat fight is? It didn’t start with us.

A study by the United States Environmental Protection Agency (EPA) identified more than 55 pesticides that can leave cancer causing residues in food. According to the Natural Resource Defense Council, the use of pesticides has risen more than tenfold since the 1940s. Pesticides are not water-soluble. This means that cannot just be “washed off”.

In your body, pesticides like to attach to fat cells, starting a dangerous process. There are some experts that believe this is a large part of the reason cigarettes became a target for cancer of just about everything. In other words, a very corrupt cover up. Is it true? Honestly, no one knows for sure, but it’s worth consideration. Another punch in the fat fight.

The point here is, stop getting down about how and what you eat. Now granted, too much of any of those above mentioned foods aren’t good for anyone. Too much of ANYTHING isn’t good for anyone. However, sticking to foods in their most natural state is not harmful, it’s healthful.

Our bodies were not designed to handle all the artificial chemicals used by the food-processing industry such as artificial colors, flavors, flavor enhancers, bleach, texture agents, conditioners, ripening gases, waxes, firming agents, nutrient enrichment, preservatives, heavy metals, and other chemicals.

Try to avoid pre-packaged meals cranked out in factories and heavily processed foods. When you purchase frozen fruit and vegetables, check the ingredients to make sure your getting mainly the vegetable or fruit. Don’t use margarine in place of butter.

In summary, eat better yes, but on your terms. Mother nature keeps it simple. Follow her lead.

Restricting Calories Detrimental to Fitness

Restricting Calories is Detrimental to Your Fitness

The most common means of dieting is restricting calories. The first thing we thing of when we think “diet” is “Can’t or shouldn’t eat this that or the other thing”.

Restricting calories is not the answer.
Restricting calories is not the answer.

This amounts to calorie restriction, which can actually lower your metabolism. When your metabolism lowers, so does your fat burning ability and your chance of dropping pounds.

Lift Weights
But why does this happen? Basically because when you cut down on calories, you’re body works to adjust to less “fuel”. The first way it does this is to lower your metabolism. Adding more alarm, study after study tells us that low calorie diets without exercise will always cause 40 to 50 percent of the weight you do lose to come from lean tissue. Even with exercise, if a diet is too restrictive in calories, much of the weight loss will still be lean tissue.

The Thyroid Factor

Many of us are aware of the fact that we have a thyroid gland and that it can play a role in weight gain. This is because our thyroid gland is largely responsible for regulating the rate we burn calories while at rest. The thyroid has an active hormone known as T3. When significant calorie reduction takes place, it reduces output of this hormone, which results in a decreased metabolism.

The Dreaded Plateau

Now you can see how restricting calories to lose weight can actually turn on you. It should be easier to understand why so many dieters reach a plateau. A plateau is a point at which no matter what they do, how little they eat or how much they exercise, they can’t lose another pound. This means your body has adjusted to a lower amount of calories and adapted in order to conserve energy.

What’s really scary is that if you’ve reached this point, merely going back to normal eating habits could mean weight gain. Your body is not burning calories as efficiently as it was before the diet.

And it gets worse. At this point you can start having gnawing hunger pains and insatiable cravings. Ensuing frustration can cause you to break your diet. Weight creeps back up, body fat increases and you now have less muscle and a slower metabolism. Many people will not only gain back any weight they’ve lost, but will add to it.

This is where the expression “yo-yo cycle” comes into the picture. It’s a vicious cycle that some battle their entire lives.

The Signs and Symptoms of Restricting Calories

How would you know if you’re reaching this point in your dieting efforts? The first signs are those of being under nourished.

  • Fatigue.
  • Lethargy.
  • Inability to sustain levels of physical activity.

Restricting calories is known to cause all three symptoms.

What to Do?

Give up the idea that you have to starve to lose weight. Sure, if you starve yourself you’ll lose some weight. This simply IS NOT HEALTHY. Keep this thought in mind:

Temporary dieting can only produce temporary results.

Seven Suggested Steps

  1. Adopt the mindset that you are going to be working on changing life-long habits permanently.
  2. Plan to do muscle toning exercise at least 2 times a week for a minimum of 20 minutes per session. Hang onto that all important lean muscle mass. If you wish, work to develop more!
  3. Obviously restricting calories is in order for anyone who has been in a bad habit of over-indulgence. Decrease slowly and intelligently! Healthier foods, cutting out fried foods, etc.
  4. Work toward off setting reduction in calories with increase in physical movement. Formal exercise or things like gardening, walking, sweeping, vacuuming, etc., all count.
  5. Determine your minimal calorie requirements with the help of a physician and never drop below them!
  6. Woman on ScalePractice “grazing”, not gorging. In other words, eat several smaller meals (4 to 6) throughout the day as opposed to 2 or 3 large ones. This keeps fuel going in while energy expenditure is going out. It also wards off binge-type urges, hunger pains and feeling unsatisfied.
  7. Set out to lose no more than 1 to 2 pounds per week. Yes, it takes some patience but the long term, satisfying results are well worth it. And remember, if you’re doing your muscle toning exercises, you’re replacing some fat with muscle which could actually reduce your body size. This occurs even if the scale isn’t showing a significant reduction! It’s exciting, trust me. Once you’ve experienced a drop in clothing size while your scale remains the same, you’ll embrace muscle toning! See A Beginner’s Full Body Workout.

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Just Say NO to Starvation

Just Say NO to Starvation

The word, “Diet” is defined as:

any severe restriction of food or calories that’s temporary.

Conventional diets usually call for low calorie consumption:

  • 800 to 1200 or less for women.
  • 1500 to 1800 or less for men.
Just Say NO to Starvation
Just Say NO to Starvation

The Foils of Starvation

When you starve your body, your body begins to fight back by conserving energy — it slows down your metabolic rate, which in turn slows down fat loss.

Starving also forces your body to start cannibalizing muscle tissue for use as an energy source. This leads to a loss of muscle tone and shape. After time on a starvation diet, you will also become irritable, reduce mental focus and grow tired and weak. Your health becomes compromised and your immune system will be impaired due to an inadequate amount of health-promoting nutrients in your system. After a time, you will most likely binge and end up gaining all the pounds back only this time it is all fat, and usually more of it, too. Every time you go through this process, your metabolism is slower than ever because during the last episode, muscle was burned for energy. Thus, you have to eat even fewer calories to reduce pounds — you see the pattern?

Of course, if you proceed to restrict calories, you will lose weight. So, on the surface, it may sound simple. Just enter starvation mode and you can lose weight! But no one likes to walk around with a rumbling tummy all day.  There are other major problems with this simplistic approach.

  1. When you lose weight from starvation you’re unlikely to keep the weight off over an extended period of time.
  2. When you do lose weight this way, most of the weight lost is actually from your muscle mass, not fat.
  3. When you re-gain weight, it’s highly likely to be gained as fat (unless you’re on a kick butt weight lifting regime), replacing the muscle you lost in point 1.


The National Institute of Health says there are over 100 million Americans over weight. That equates to over 55 percent of the population. The Center for Disease Control reports a steady increase through the years in people considered clinically obese. Clinically obese is defined at least 30 percent over ideal body weight). These stats tell us that dieting alone just isn’t working.

The good news for you today is, diets fail. The human body is created with defense mechanisms that protect you from starvation. It’s physiologically impossible to permanently lose body fat with a low calorie diet. When your wonderfully made human body senses a food shortage, your defense mechanisms kick in to protect it. This is good news because it means you can just kick calorie restricting diets to the curb.

At this point we must note that there are situations in which calorie restriction is necessary or helpful. Whether or not this would apply to you is something you would have to ask your physician about; we are not qualified to assess that on an individual basis. Also, one area being researched is in the elderly. Studies are suggesting that as we become senior citizens, some calorie restriction may prolong the aging process.

The Human Defense Mechanism

Our body’s weight-regulating mechanism recognizes starvation and decreases energy expenditure to protect you.  This survival mechanism is known as the starvation response. In a nutshell, your body senses that it’s deprived of calories and consequently reacts as if to say, “It looks like this is all the food we’re going to be getting for a while, so we’d better stop burning so many calories and start saving energy“. Your body does this so it can survive longer on the smaller amount of food it’s being fed.

BUT – while starvation mode can save our lives, it wasn’t meant to be a permanent lifestyle. Our bodies let us know this if it continues too long.

Your body cannot tell the difference between dieting and starvation. Period.

Drastically cutting calories will ALWAYS send your body into the eventually dangerous starvation mode.

Why dangerous? There are many “side effects” of calorie restrictive dieting but the very first and very worst is that your metabolic rate will decline. Other repercussions on your body include:

  • Loss of muscle.
  • Increased fat storage.
  • Decrease in fat burning ability.
  • Decreased thyroid output.
  • Increased appetite.
  • Increased chance of gaining weight.
  • Decreased energy.

Fasting Can be Risky

Fasting could cause dehydration and dangerously low blood sugar levels, which can make you pass out. If you’re otherwise healthy and still drink water, 100 percent fruit juice, and no calorie beverages, you probably won’t suffer health consequences if you fast for only a day or two, or one day at a time every once in a while (not twice a week). But get your doctor’s OK first, and know that most of the weight lost will be water and muscle, not fat. Our advice: Forget fasting and make small changes you can live with for a lifetime.

Whatever choice you make in your journey to weight loss, always remember the good news – you not only need not, but should not starve yourself.

Six Signs of a Fad Diet

Six Signs of a Fad Diet

Want to lose weight but are confused by numerous books that promise the latest diet breakthroughs? Here are some tips from the American Heart Association (AHA) that can help you recognize a fad diet.

Fad diet
Fad diet

Say NO to a fad diet that advocates the following.

  1. Magic or miracle foods. Foods don’t burn or melt fat away. There are no foods that can undo the long term effects of overeating and lack of activity.
  2. Very Rapid weight loss. Sound weight loss plans aim for losing no more than one to two pounds per week. Studies show that gradual weight loss increases your success for keeping it off permanently. There is no fad diet that can accomplish this.
  3. No exercise. Simple activities like walking or riding a bike are important tools to losing and maintaining weight loss. Yet a fad diet won’t emphasize these easy changes. An increase in any daily activities that fit your lifestyle will help you to burn more calories.
  4. Bizarre quantities. Foods that are emphasized or others not allowed, such as unlimited amounts of cabbage soup or grapefruit.  Avoiding dairy or carbohydrate rich foods, should raise concern. Forbidding certain foods or entire food groups, in addition to being unhealthy, may increase the likelihood that you will cheat, binge or just give up on the diet.
  5. Specific food combinations – Eating the wrong combination of foods does not cause them to produce toxins or turn to fat. There is no scientific proof that combining specific foods enhances weight loss.
  6. Rigid menus – Limiting food choices and adhering to specific eating times is a daunting, unpleasant task. Rather, look for a plan that you can realistically follow for a lifetime. One that emphasizes a variety of grain foods, vegetables, fruits, lean meats and low-fat dairy products.

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FAT: It’s Not Always Bad!

Fat Facts

Experts agree that a healthy diet involves eating a variety of foods and keeping your fat intake to 30-percent or less of your total calories. Easier said than done? We will take a look at how simple it really is. But first, a word about fat.

Fat
Fat

All fats contain nine calories per gram, more than twice the calories in proteins and carbohydrates. One teaspoon of fat contains about 45 calories.

But not all fats are created equal. Fats can come from both animals and plants. Animal sources of fat are found in meat, poultry, fish, whole-milk dairy products, egg yolks, butter and lard. Plant sources of fat are found in shortening, margarine, nuts and vegetable oils.

Hidden fats (fats you may not see) are found in meat, poultry, fish, nuts and whole-milk dairy products, as well as in prepared foods and bakery products.

Bullet Unsaturated Fat

Unsaturated fats primarily come from plant sources.

Unsaturated fats are liquid at room temperature (unlike saturated fats, which usually are hard).

Polyunsaturated fat is found in oils such as corn, sunflower, safflower, soybean and cottonseed. These oils, and foods made with them, tend to lower cholesterol levels when used in place of saturated fats in your diet.

Monounsaturated fat is found in oils such as canola, peanut and olive. Foods rich in monounsaturated fat also may promote heart health.

Bullet Trans Fatty Acids

Trans fatty acids may increase the risk of heart disease. Trans fat results when polyunsaturated oil is partially hydrogenated in order to make it into stick margarine or solid shortening in a can. The bulk of trans fatty acids in the typical American diet are found in hydrogenated oils (used in crackers, baked goods, cereals and breads); fast foods such as French fries, fried fish and onion rings and margarine, especially stick margarine.

Recently, some researchers have suggested that we should eat butter instead of margarine because butter does not contain trans fatty acids. However, butter is saturated fat and does contain cholesterol. Both may increase your risk of heart disease, but since butter is all natural, if you must indulge, do watch amounts and perhaps go with the butter. Most margarine is made from vegetable fat and provides no dietary cholesterol. The more liquid the margarine (tub or liquid forms) the less hydrogenated it is and the less trans fatty acids it contains. Some margarine’s contain no trans fatty acids.

The American Heart Association recommends that consumers follow these tips:

  • Use naturally occurring, non-hydrogenated oil such as canola or olive oil when possible.
  • Look for processed foods made with non-hydrogenated oil rather than hydrogenated or saturated fat.
  • If using margarine as a substitute for butter, choose soft margarine’s (liquid or tub varieties) over harder, stick forms. Shop for margarine with no trans fatty acids, no more than two grams of saturated fat per tablespoon and with water or liquid vegetable oil as the first ingredient.
  • French fries, donuts, cookies and crackers are examples of foods that usually are high in trans fatty acids.

Bullet Saturated Fat

Saturated fat comes from animal sources, such as fatty red meats. It also can be found in plant sources.

Tropical oils such as palm, coconut and palm-kernel oils are vegetable-derived and found in many processed foods, especially commercially baked cookies, crackers and snack items. These oils are more saturated than lard.

High consumption of saturated fat is a major risk factor for the development of heart disease and certain types of cancer.

Bullet What About Cholesterol?

Cholesterol is not the same as fat. Cholesterol is a waxy substance produced by animals that is found only in foods that come from animals. Sources of cholesterol include whole milk, dairy products, fatty meat, poultry, fish, butter, and lard and egg yolks.

Eating dietary cholesterol may raise blood cholesterol levels. However, the body also makes cholesterol when a person eats foods that are high in saturated fat. Saturated fat often is found in the very same foods as cholesterol. Remember that a diet high in saturated fats leads to high blood cholesterol, which is a major risk factor for heart disease and some cancers.

To control your cholesterol, get a cholesterol screening, eat foods low in saturated fat and cholesterol, maintain a healthy weight, exercise regularly and follow all your healthcare professional’s recommendations.

Cholesterol Levels

  • Desirable — Less than 200 mg/dL
  • Borderline high risk — 200 to 239 mg/dL
  • High risk — 240 mg/dL and over

Bullet How Much Fat Do I Need?

It is neither possible nor desirable to eliminate all fat from your diet. Fat helps maintain healthy skin and hair. It helps your body digest and absorb fat-soluble vitamins (such as A, D, K and E). It also regulates cholesterol levels and stores the body’s excess calories.

Eating too much fat, especially saturated fat, can be a health problem. But how much fat is too much? Fat requirements are based on calorie needs. It is recommended that you get no more than 30-percent of your daily calories from fat. You can determine your calorie needs by multiplying your desired weight by 12 (multiply by 10 if you are trying to lose weight). Most moderately active women need between 1,800 and 2,000 calories. Most average men between 2,200 and 2,400 calories.

Your calorie needs depend on your age, sex, and overall body size and activity level. You will know that you are taking in the right amount of calories to match your current amount of activity when your weight is being maintained at a healthy level. Consuming too many calories or getting too little physical activity will cause weight gain. You may become overweight.

Determine Your Fat Intake

To determine your desired fat intake, drop the last “0” from your calorie intake and divide by three. For example, if you determine your calorie needs to be 1,800, dropping the last “0” gives you 180. 180 divided by 3 = 60. A person eating 1,800 calories a day needs no more than 60 grams of fat to stay healthy.

The American Heart Association’s Nutrition Committee recommends that healthy Americans over age two limit their daily intake of saturated fat to less than 10-percent of total calories and total fat intake to no more than 30-percent of calories. This recommendation equals a daily intake of fats and oils of about five to eight teaspoons.

So you see, fat isn’t ALL bad! 🙂

Sugar, Sweet Sugar

Sugar, Sweet Sugar

Health experts proclaim the average American eats about 156 pounds of sugar a year – at least double what health experts recommend.

Did you know…

Canister of Sugar
Canister of Sugar
  1. A 20-ounce bottle of regular Coke contains the equivalent of 17 teaspoons?
  2. Can you imagine going to your bowl or canister and eating 17 teaspoons at one sitting?
  3. Do you check the content on food and nutrition labels?

Gram Conversion

To convert the grams listed on the food label into teaspoons, simply divide the grams of sugar by 4.2 to get the number of teaspoons.

For example, an 8-ounce container of fat free fruit yogurt has 43.1 grams, or 10.3 teaspoons. (43.1 divided by 4.2 equals 10.3).

The USDA recommends that the average person eat no more than 10 teaspoons per day.

Sweet Usefulness

But sugar isn’t all bad! We simply cannot leave out its good points.

Sugar Cubes

  • In small amounts, it helps yeast begin producing gas for raising yeast dough.
  • It tenderizes dough’s and batters for baked goods.
  • It helps brown baked goods.
  • It makes the crumb of baked goods moist.
  • It aids in the structure of cakes.
  • It is the white sugar in cookie dough that helps spreading to occur during baking.

The “sweet stuff” is such an integral part of our lives that to cut it out would be to remove much of the pleasure of eating. But, it does not have to be that way. Check out “Reduce Sugar, Not Flavor” on our sister site for information on reducing sugar intake, without reducing the sweet pleasure to your palate.

A Bit of History

In 1807, brothers William and Frederick Havemeyer immigrated to the United States from England to start a cane sugar refinery in lower Manhattan.

Five generations of Havemeyers supervised the company’s growth and expansion throughout the nineteenth century, adopting the most progressive methods in the industry.

In 1809, Henry Havemeyer organized the American Sugar Refining Company, which produced nearly all of the sugar in the United States at that time. The company, renamed Amstar Corporation, eventually became Tate and Lyle North American Sugars, Inc., which today owns the Domino brand.

Did you know?

During World War II, GIs called a letter from one’s sweetheart a “sugar report“.

Brown sugar won’t harden if you store it in the freezer.

Grab a Free Printable Food Diary

Free printable food diary
Free printable food diary

Grab a Free Printable Food Diary

Totally on the house. No catch. No sales pitch. Just a free printable food diary. In fact, we have a few to chose from. Take them all if you like!

Keeping a food diary can be surprisingly helpful when trying to diet – and it can be a surprise! Sometimes we eat more in a day than we realize.  Not on purpose but rather by rote.

So give a free printable food diary a try – it won’t take much time and it may help you determine where you’re goofing up with your eating habits or perhaps just where you can make some improvements.   Here’s a screenshot of one we’re giving away in PDF – not super fancy but they get the job done! Grab the PDF of this one:

 

Screen shot of Free Printable Food Diary
Screen shot of Free Printable Food Diary

 

Download a Free Printable Food Diary
Download a Free Printable Food Diary

Free Printable Food Diary PDF

See also: Keeping a Food Diary

Or check out our other three options you can print out:

  1. Free Printable Food Diary I
  2. Free Printable Food Diary II
  3. Free Printable Food Diary III

Do Americans Consume Too Much Salt?

Do Americans Consume Too Much Salt?

Do we consume too much salt in America? Yes, in fact, we eat ten times the amount of salt and/or sodium than our ancestors and the dangers of doing so are multiplying. Salt and sodium are pretty much the same thing.

Many think the danger in high salt/sodium consumption is only in those with high blood pressure, but this is not necessarily so. Too much salt can harm healthy people’s hearts, lungs and can shorten the duration of their lives. Salt overload increases the risk of high blood pressure, stroke, heart failure, kidney disease, diabetes, cataracts, brittle bones, asthma, dementia and early death.

Too much salt?
Too much salt?

Back in 2001, a news release came out regarding what is called “Salt Sensitivity“. This is considered a genetic condition that causes an abnormal reaction to sodium that is aggravated by salt overload.

Salt sensitivity with or without high blood pressure, can reduce your survival odds as much as high blood pressure does. This doubles your chances of early death from cardiovascular disease. Too much salt can enlarge the heart’s left ventricle, even if one doesn’t suffer from high blood pressure. Too much salt can also make tiny blood vessels in the brain more likely to leak, raising the risk of what is known as bleeding strokes.

There are some doctors in doubt of these new-found facts and not all researchers are in agreement. Many feel that those who eat a lot of vegetables and fruits and get enough calcium are not in any danger from too much salt consumption. If you are in any doubt or are a bit concerned about your salt intake, or are on a blood pressure medication, by all means, discuss this with your doctor.

How much sodium is safe?

Most researchers say no more than 1,500 milligrams a day, but while the American Heart Association used to say 2,500 milligrams a day is all right, they have now changed their stance to 1,500mg, as well. Even at this new amount, the average American is still consuming too much salt. Americans are consuming 3,500 to 4,000 milligrams daily with some eating four times that amount.

Where is all this salt/sodium coming from? A lot is hidden in food and we aren’t even aware we are ingesting so much. Therefore, it’s a good idea to educate yourself on food containing excessive amounts.

Here is a breakdown of where all this salt is coming from:

  • 10 percent from a natural part of healthful foods.
  • 15 percent from a salt shaker.
  • 75 percent that is hidden in processed and restaurant foods.

Here are some tips on how you can cut back:

  • Remove the salt shaker from the table.
  • Check labels; sodium varies greatly by brand and many sodium-packed foods don’t taste salty at all. Here’s an example; Cheerios have more sodium per serving than potato chips. The top salt offenders are frozen dinners, pizza, lunch meat, processed cheese, and canned soup and ramen soup.
  • Expect at least 1,000 milligrams of sodium in a simple restaurant meal.
  • Asian and Mexican foods contain, on average, 2,000 milligrams per meal.
  • Check out our Low Salt/Sodium Recipes.

See also:

Whole Foods Boost Mood

Whole Foods Boost Mood

Eat more whole foods to boost your mood!

Whole Foods Fruits and Vegetables
Whole Foods

People whose diets are high in whole foods have a lower risk of depression than people who eat more processed foods. Researchers analyzed data from more than 3,000 participants with a mean age of 55.6 years. Two dietary patterns were identified:

The “processed food” pattern, which includes fried foods, processed meats, high fat dairy products, foods made with refined grain and added sugars. Study participants who at more processed foods had a higher incidence of depression than participants whose diets included a higher proportion of whole foods.

Source: Weill Cornell Medical College

Healthiest Whole Foods

The healthiest foods are common “everyday” whole foods. These include the fruits, vegetables, whole grains, nuts and seeds, lean meats, fish, olive oil, herbs and spices that are familiar to most people.

Whole Foods: Vegetables

Asparagus. Avocados. Beets. Bell peppers. Broccoli. Brussels sprouts. Cabbage.  Carrots. Cauliflower. Celery. Collard greens. Cucumbers. Eggplant. Fennel. Garlic. Green beans. Green peas.  Kale. Leeks. Mushrooms (crimini, shiitake).  Mustard greens. Olives. Onions. Potatoes. Romaine lettuce. Sea vegetables. Spinach. Squash. Sweet potatoes. Swiss chard.  Tomatoes. Turnip greens.  Yams

Whole Foods: Fruits

Apples. Apricots. Bananas. Blueberries. Cantaloupe. Cranberries. Figs. Grapefruit. Grapes. Kiwifruit. Lemon and Limes. Oranges. Papaya.  Pears. Pineapple. Plums. Prunes. Raisins. Raspberries. Strawberries. Watermelon.

Nuts, Seeds and Oils

Almonds. Cashews. Flaxseeds. Extra virgin olive oil. Peanuts. Pumpkin seeds. Sesame seeds. Sunflower seeds. Walnuts.

Grains

Barley. Brown rice. Buckwheat. Corn. Millet. Oats. Quinoa. Rye. Spelt. Whole wheat.

Eggs and Low-Fat Dairy

Low fat cheese. Eggs. 2 percent cow’s milk and goat’s milk. Yogurt.

Seafood

Cod. Halibut. Salmon. Sardines. Scallops. Shrimp. Tuna

Beans and Legumes

Black beans. Dried peas. Garbanzo beans (chickpeas). Kidney beans. Lentils. Lima beans. Miso. Navy beans. Pinto beans. Soybeans. Tempeh and Tofu.

Poultry and Lean Meats

Lean organic beef. Calf’s liver. Chicken. Lamb. Turkey. Venison

Spices and Herbs

Basil. Black pepper. Cayenne pepper. Chili pepper, dried. Cilantro or Coriander seeds, Ground Cinnamon. Cloves.  Cumin seeds. Dill. Ginger. Mustard seeds. Oregano. Parsley. Peppermint. Rosemary. Sage. Thyme. Turmeric.

Natural Sweeteners

  • Blackstrap molasses.
  • Cane juice.
  • Honey.
  • Maple syrup.

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