Dr. Greenacre’s Nutritional Guide

November 17, 2016 | By More

G’S HUNTER GATHERER EVOLUTIONARY DIET SYSTEM

– Eat the way our nutritional system developed, one type of food at a time.

 

Below I have provided seven groupings of healthy foods that our bodies love. Each grouping can be used in itself to create a full nutritious meal that will entail every necessary component our bodies need. The goal and aim of this diet system is to ensure your body will benefit and attain a maximum amount of vitamins, minerals, nutrients, protein, and water for greater health and disease prevention. Use these 7 groups each day and enjoy 7 smaller meals every day.  

  1. VEGETABLES – All vegetables, eat lots!! Fresh and organic if possible. Make yourself a salad with Udo’s oil (Sold at many Health Food Stores). Vegetables are also excellent when steamed, pressure cooked, or in a slow cooker or a Wok. Cooking vegetables can even be done through boiling and mashing, try this with sweet potatoes, potatoes, turnips, carrots, parsnips, beets, or what ever you think would go good. Always remember how easily sweet potatoes can be microwaved. If you have time in the morning start cooking vegetables in the slow cooker to make yourself a home made vegetable soup, it’s really easy and tastes great. Vegetable juices are also excellent to drink everyday. The Green Door, The Peace Garden, many health food stores, and even some grocery stores sell vast assortments of fresh vegetable juices, so go get them and get juiced. Use our list of Super Vegetables to choose from:

 

Asparagus

Bell Peppers

Beets

Brussels Sprouts

Beans – Yellow,

Green, Favo

Buk Coy

Cabbage

Carrots

Cauliflowers

Celery

Chiles

Cucumber

Daibons

Eggplant

Fennel

Fiddlehead

Garlic

Jicum

Lettuce – Romaine,

Watercress

Leeches

Mushrooms

Olives

Onions

Parsnips

Peas

Peppers – Sweet,

Red, Green,

Yellow

Potatoes

Radishes

Rutabaga

Spinach

Squash

Sweet Potatoes

Swiss Chard

Turnip

Water Chestnuts

 

  1. FRUITS – All fresh and organic fruits, and also Noni or Gogi supplements   are excellent sources to boast you diet (See these at http://www.noninz.com). Eat lots of fruit, try blender drinks it’s easy. Cutting up a watermelon and blending it with some blueberries or strawberries, it will be gone in minutes.

 

Also try eating an apple in slices smothered with peanut or almond butter. Use our list of Awesome Fruits to choose from:

 

Apples

Apricots

Avocado

Banana

Berries – Black,

Blue

Corambulas (Star

Fruit)

Cherimoyas (Custard Apples)

Cherries

Citrons

Coconuts

Dates/Figs

Gogi Fruit

Grapefruit

Grapes

Kiwi

Kumquats

Lemons

Limes

Lychees

Mangos

Mangosteen

Melon- Water,

Persian,

Honeydew,

Cantaloupe

Nectarines

Noni

Oranges

Papayas

Passion Fruit

Peaches

Pears

Persimmons

Pineapple

Plantains

Plum

Pomegranates

Prickly Pears

Rhubarb

Tangerines

Ugly Fruit

White Saputes

 

 

  1. ANCIENT GRASSES, GRAINS, and SEEDS + NUTS – Choose seeds because they have 20 times the nutrient value of plants. Try new products like seeds concentrates ie. Soul and Core. Also eat rye crisps; millet, quinoa, amaranth, teff, oats, barley, rye sunflower seeds, pumpkin seeds, sesame seeds, cashews, pistachios, almonds, brazil nuts, walnuts, and pine nuts to make a delicious meal. Buy your family an assortment of kernels, they are extremely healthy and help your body prevent diseases, from cancer to cardiovascular disease, and helps to keep weight down by lowering the glycemic index. Kernels range from Barley, Rye, Spelt, and Oat Kernels all of which have not been refined and still contain all of their healthy nutrients. Stick to kernels instead of “flakes” which have been slightly refined and do not contain all of their original nutrients. To cook kernels just place a mixture of different kernels together in a pot covered in water, bring to a boil and stir. Try adding some cinnamon, nutmeg, fresh ginger or pure vanilla extra for flavor while they cook. It will need to cook for about 20 minutes once brought to a boil, or just place in a slow cooker this will take about 40 minutes to an hour. Oatmeal flakes or rye flakes are still excellent for breakfast, these are a great source of nutrients. You can buy these in bulk at almost any health food store. To cook these heat them for only 15-20 minutes with a little amount of water and try adding rice milk or almond milk, it tastes great and will fill you up for the entire morning. LEAN PROTEIN – Farmed or wild fish and game are wonderful sources of lean protein to help keep you body healthy. Also many vegetables like; soy, tofu, hemp, spinach, etc are high in protein and are, best of all, alkaline not acidic like the majority of animal proteins are. Our bodies need to maintain an alkaline environment and will achieve this at the expense of our bones by taking phosphate and calcium to use as a buffer when the body becomes increasingly acidic, so eat well and stay healthy.
  2. TRY SARDINES – They have trace minerals from the ocean and omega-3 oils that our bodies need, since we naturally do not produce these. The omega-3 fatty acids benefit our health and help prevent diseases. Try adding sardines to a vegetable soup or lentil soup. Remember sardines are low in mercury content, since they are so low on the food chain they tend not to live long enough to absorb high toxic levels. Also do not cook at high temperature with sardines to eliminate the risk of destroying these good fats, try using the microwave to heat sardines since microwaves have been shown to not cause adverse effect to these essential oils.
  3. HEALTH SUPPLIMENTS AND BODY CLEANSERS – Blender power drinks are excellent to help you get your essential nutrients and vitamins. Take a look at any health food store for meal replacement powder drinks, these can be a large help to keep you going when you don’t have time for cooking. Phylonutrients are cancer and/or disease fighting chemicals that can be found in many natural products, use these to create your own power drinks. Vegetables and fruit that contain these wonderful chemical are broccoli, Brussels sprouts, vegetables of the cabbage family, also soybeans are a tremendously powerful vegetable, strawberries, blueberries, tangerines, and parsley. Also try using a digestive system cleanser with herbal products, this can give your body a tremendous boast.
  1. LOTS OF WELL FILTERED WATER – Always be sure to drink plenty of water since your body is made of approximately 70% water. Water helps our bodies clean our blood, soften our skin and keep its elasticity, and water helps to cool our bodies. You should aim to drink about 8 bottles of water each day, juice counts too. Avoid caffeine drinks since this will draw water out of our bodies.

 

Do not eat WHITE BREAD, WHITE SUGAR, or COW’S MILK. Harsh chemical like bleach and excessive amount of hormone are used that have serious effects to your overall health. Plus these are not natural and are ‘Man Made’, which you body does not have the natural ability to digest and utilize. Cow’s milk can cause many serious ailments, with a high protein content of 15% of its calories. Women’s breast milk only contains 5% calories as protein, three times less. The high protein content of cow’s milk have been shown to slightly deplete the body of calcium.

Remember countries with very high protein diets, especially animal protein diet, have the greatest levels of osteoporosis. Always remember vegetables are excellent sources of protein and calcium which our bodies naturally use and the levels are reasonable for our bodies with alkaline make-up.      

 

This listing of healthy foods has been composed by Dr. Michael R. Lyon and Dr. G. Christine Laurell Ph.D within their “Elimination Test Diet” which was designed to remove many food allergies from daily eating.

 

Dr. Michael R. Lyon MD is a practicing physician and medical researcher with expertise in both allopathic and natural medicine. One of the foremost authorities in the science behind complementary medicine, Dr. Lyon was formally the Research Director at Oceanside Functional Medicine Research Institute on Vancouver Island, Canada, a facility dedicated to natural products research.

 

Dr. G Christine Laurell, Ph.D. is an environmental health researcher and educator who has done pioneering work investigating the role of environmental neuro-toxins and inadequate nutrition in the development of learning and behavioural problems in school-age children.

 

HEALTHY FOODS

TO AVOID BODY OR BRAIN FOOD ALLERGIES

As described by Dr. Michael R. Lyon M.D. and Dr. G. Laurell, Ph.D.

 

Try These Healthy Foods:

 

Cereal:    Hot: Cream of rice, oatmeal, or any hot cereals that do not contain wheat or corn

  •       Cold: Puffed rice, puffed millet, granola or muesli, acceptable packaged cold cereals with  no wheat added, sugar or additives

Grains:   Rice: preferably brown, brown basmati, jasmine, rice pasta, plain rice cakes, rice bread

  •       Wheat free/Yeast free flat breads and rye crispy; millet, quinoa, amaranth, teff, oats, barley, rye

Flours:    Rice, millet, quinoa, amaranth, teff, bean flours, oat, barley, and rye

Fruits:      All fruits, eat lots!! Fresh and organic if possible

Vegetables: All vegetables, eat lots!! Fresh and organic if possible

Protein:    Meat: All types are acceptable, except all processed meats including cold cuts, and wieners

  • Poultry: All types are acceptable (Free-range is best)
  • Fish: All ocean water types are acceptable. Try to include salmon, sardines, occasional tuna, and halibut
  • Bean/Legumes: You can have all beans and legumes EXCEPT peanut and soy products

Check labels of canned beans, dips, and soups for sweeteners and additives

  • Nuts: Cashews, pistachios, almonds, brazil nuts, walnuts, pine nuts

All Nuts are acceptable EXCEPT peanuts, soy nuts, and all roasted nuts and salted nuts

  • Seeds: All are acceptable and encouraged
  • Sunflower and Pumpkin seeds are great. Tahini (sesame seed butter) is great

Oils/Fats:  Olive, sunflower, safflower, sesame, flax* or coconut oil

  • Clarified butter is acceptable on this diet and is great for sautés
  • Coconut oil is the most stable oil for cooking (use for light sautés)
  • Store flax seed oil in a dark bottle in the refrigerator and use as dressing or in smoothies.

DO NOT HEAT THIS OIL

Sweeteners: In general, use sparingly

  • Acceptable sweeteners include molasses (unsulfured), pure maple syrup, honey, stevia(herbal sweetener you can get at natural food stores, very sweet so use a very small amount), Sucanat, brown rice syrup, pure fructose, agave syrup(natural fructose)

Beverages: Water: Filtered, reverse osmosis (RO) water is best

  • Herbal Teas: Green tea, jasmine, chamomile and oolong
  • Rice Milk
  • All juice EXCEPT orange. Use fruit juice sparingly and dilute with twice the recommended quantity of water
  • No juice, tea, or soft drinks with added corn syrup, sugar, glucose, or colorings
  • Kids can learn to enjoy herbal teas including a small amount of green tea

 

Condiments: Salt, pepper, garlic, lemon, fresh parsley, chives, and other herbs

  • All natural spices are permitted
  • Spike is very tasty and nutritious (contains small amounts of nutritional yeast which is ok)
  • Vanilla extract (pure), unsweetened carob, baking powder with NO aluminum, baking soda
  • Wheat free, preservative free Tamari soy sauce and miso are acceptable in small amounts

 

Try To Avoid These Foods:

 

Dairy:   Any type of milk dairy products including cheese, ice cream, and cream cheese

  • Avoid products that have casein, lactose, and whey on the label
  • Limit butter use. Alternatives to butter are oils or clarified butter
  • Goat’s milk or products made from goat’s milk are not suitable substitutes

Wheat:   All wheat pastas, spaghettis, and breads.

  • Durham, semolina, whole wheat, white breads or flours. “Flour” on a label usually means wheat
  • Kamut (similar to wheat), this may prove to be well tolerated later even by those intolerant to wheat but should be avoided
  • Avoid products that have gluten or gliaden on the label

Corn:    All corn, corn meal, corn chips, cornstarch and other products containing corn

Yeasts:  All yeast breads, cookies and cakes including sourdough and naturally risen breads (these may contain naturally occurring yeasts

  • Read labels for yeast or yeast extract in prepared foods
  • Many salad dressings and packaged soups contain yeast. Read labels

Note: small amounts of Red Star nutritional yeast are generally acceptable (less than 1 tsp per meal)

Eggs:  All eggs, egg whites, and egg yolks, and any products with eggs in them

  • Many cookies, cakes, and breads have eggs in them. Be sure to avoid them.
  • Avoid products with eggs, egg whites and lactalbumin on the label

Peanuts: Whole peanuts, peanut butter

Soy:         All non-fermented soy products: soybeans, soy milk, tofu, margarine, and soybean oil, (organic wheat free tamari may be used sparingly)

  • Avoid products with soy protein isolate, texturized vegetable protein (TVP), or any type of soy on the label

Note small amounts (les than 1 Tbsp per meal of the following fermented soy products are acceptable: preservatives and wheat free soy sauce (Tamari), miso)

Chocolate: All cocoa products, cocoa bars, chocolate chips, cookies and cakes

Orange:     Whole oranges, orange juice, orange juice concentrate, and orange flavoring

Sugar:        All refined white sugar (sucrose)

  • Avoid products with added sugar, glucose, and corn syrup and sucrose on the label. Check all labels, especially juice and salad dressings Pure fructose (in small amounts) is generally acceptable. It is a low allergy potential, low glycemic index sweetener

Oils/Fats:  All trans-fatty acids (hydrogenated or partially-hydrogenated oils, vegetable oil shortening)

Check all labels of cookies, crackers, cakes, and chips! Most of these contain hydrogenated oils

Margarine and products containing margarine and vegetable oil shortening which is mostly hydrogenated vegetable oil

All oil fried or deep fried foods

Beverages: û Coffee or alcoholic beverages

  • Sugary drinks including juices
  • Unsweetened juices are acceptable in small amounts if they are diluted with twice as much water as called for
  • Purified water is the preferred beverage

Food Additives: All artificial flavouring, coloring and preservatives including sodium benzoate, sulfites,

  • nitrites, BHA, BHT, aspartame, and monosodium glutamate

  

Fantastic New Hi – Tech Foods:

Check off what you like!!


Fruits:

Apples

Apricots

Avocado

Banana

Berries – Black, Blue

Corambulas (Star Fruit)

Cherimoyas (Custard Apples)

Cherries

Citrons

Coconuts

Dates/Figs

Grapefruit

Grapes

Kiwi

Kumquats

Lemons

Limes

Lychees

Mangos

Melon- Water, Persian, Honeydew,

Cantaloupe

Nectarines

Oranges

Papayas

Passion Fruit

Peaches

Pears

Persimmons

Pineapple

Plantains

Plum

Pomegranates

Prickly Pears

Rhubarb

Tangerines

Ugly Fruit

White Saputes

 

Vegetables:

Asparagus

Bell Peppers

Beets

Brussels Sprouts

Beans – Yellow, Green,

Favo

Buk Coy

Cabbage

Carrots

Cauliflowers

Celery

Chiles

Cucumber

Daibons

Eggplant

Fennel

Fiddlehead

Garlic

Jicum

Lettuce – Romaine, Watercress

Leeches

Mushrooms

Olives

Onions

Parsnips

Peas

Peppers – Sweet, Red, Green,

Yellow

Potatoes

Radishes

Rutabaga

Spinach

Squash

Sweet Potatoes

Swiss Chard

Turnip

Water Chestnuts

TOMATOES?

 

 

Dr. John McDougall, MD

John McDougall has two formal dietary plans that he recommends: the 12-Day Diet and the McDougal Plan for Maximum Weight Loss (MWL). Both of these plans are nearly vegan, based solely on grains, vegetables, fruits, and beans. The MWL plan is for those persons with stubborn weight problems that don’t respond to the 12-day diet and severely limits consumption of grain products other than grains cooked whole — even bread made from whole wheat is eliminated.

The Twelve-Day Diet

Food Guidelines


DON’T EAT:

  • Milk (for cereal or cooking)
  • Milk (as beverage)
  • Butter
  • Cheese
  • Cottage cheese
  • Yogurt
  • Sour cream
  • Ice cream
  • Eggs (in cooking)
  • Eggs (for eating)
  • Meat, poultry, fish
  • Mayonnaise
  • Vegetable oils (for pans)
  • Vegetable oils (in recipes)
  • White rice (refined)
  • White flour (refined)
  • Refined and sugar-coated cereals
  • Coconut
  • Coffee, decaffeinated coffee, and black teas
  • Colas and un-colas

 

NOT ALLOWED ON THE TWELVE-DAY DIET, BUT ALLOWABLE OCCASIONALLY AFTERWARD:

These high-fat plant foods (high in natural vegetable oils) can be used occasionally and/or in small amounts after you have completed the twelve-day diet and regained your health and appearance.

  • Soybeans
  • Soybean derivatives (tofu, tempeh, miso, high-fat soy milk)
  • Nuts and nut butters
  • Seeds
  • Olives
  • Avocado

 

McDougall Program for Maximum Weight Loss

Foods you should eat

  • All whole grains and whole-grain cereals, such as brown rice, corn, oatmeal, barley, millet, and wheat berries; many packaged grain cereals, puffed grains, and other healthful cereals.
  • Squashes, such as acorn, butternut, buttercup, pumpkin, and zucchini.
  • Root vegetables, such as potatoes, sweet potatoes, and yams.
  • Legumes, such as peas, split peas, black-eyed peas, string beans, and such beans as chick-peas, lentils, and adzuki, navy, pinto, and black beans.
  • Green and yellow vegetables, such as collard greens, broccoli, kale, mustard greens, cabbage, various types of lettuce, and watercress; celery, cauliflower, carrots, and asparagus, and tomato.
  • Fruit, such as apples, bananas, berries, grapefruit, oranges, peaches, and pears. (Limited to two servings per day.)
  • For most people, simple sugars, salt, and spices used sparingly at the table rather than in cooking.

Avoid the following:

  • All red meat, including beef pork, and lamb. All are rich in fat, cholesterol, and other harmful constituents.
  • All poultry and fish. Poultry has about the same amount of cholesterol as red meat, while fish varies, depending on the type. Some fish are higher in cholesterol than red meat, others lower.
  • All dairy products, including milk, yogurt, and cheese. All are loaded with fat and cholesterol. Low-fat dairy products are not recommended because of potential health hazards, including allergies, childhood diabetes, arthritis, and lactose intolerance.
  • All oil, including olive, safflower, peanut, and corn oil. Oil is simply a liquid form of fat.
  • All eggs. Eggs are abundant in fat and cholesterol.
  • Nuts, seeds, avocados, olives, and soybean products (including tofu, soy cheese, and soy milk). Soybean products are high in fat, unless they have been specially processed (low-fat varieties are also not recommended).
  • All dried fruit and fruit juices
  • All flour products, such as breads, bagels, and pretzels. The less a food is processed the better it is for weight loss. Flour products are composed of fragments of grain, or relatively small particles, which increase absorption and slow weight loss.

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