NUTRITION GUIDELINES!!

Rewire your brain...FAT does NOT make you FAT. SUGAR makes you FAT! This nutrition plan does NOT count calories, we count ingredients and sugar. It ends up being a higher fat, moderate carb (fiborous carbs), moderate protein nutrition plan. Fat BURNS fat. 

Healthy people can handle 25 grams of fructose/day. If you need to lose weight or beat disease, you need LESS than 15 grams of fructose each day. To make it simple...just stay under 15 grams of SUGAR/day. Whenever you would have eaten sugar...replace it with good fat and low glycemic carbs (below)! Very simple here... LESS THAN 15 grams of sugar/day, No grains (turn to sugar 5 seconds after they touch your tongue), no fruit (other than berries in moderation), ADD fat. In the coming days I will post charts of fruits and their fructose content, but again, in the meantime just stay under 15 grams of sugar. 

WHY?!

 

You are currently a "SUGAR BURNER"...we want you to be a "FAT BURNER". Fruit is great for you, however, since modern nutrition and lifestyle have destroyed your ability to burn fat, we have to cut out all sugar until your body is functioning the way it was designed to function. Plus, sugar causes inflammation, the root of most disease. Sugar fosters disease, sugar is the DEVIL!

FOR HOW LONG?!

Until you hit your goal! This is the HEALTHIEST way to live, but it does take some focus in the beginning. Once you hit your goal, slowly add in either grains or fruit in moderation. The best part about this is that it will eliminate cravings. Any "cheat meals" added to this equation in the meantime will CREAT cravings. "Cheat meals" do become apart of this plan...but that's the "Lifestyle" part of it. Let's get to EXACTLY where you want to be first. 

Good FATS:

• ·      Raw nuts & seeds: Almonds, Cashews, Flax, Hemp, Pecans, Pine Nuts, Macadamia, Sesame, Sunflower, Walnuts, etc.
• ·      Grass Fed Meat
• ·      Cod Liver oil
• ·      Olive Oil, Olives (olive oil can't be heated over 300 degrees...so DON'T cook with it)
• ·      Coconut or flakes
• ·      Hemp Oil (3 to 1 ratio)
• ·      Flaxseed Oil
• ·      Grape Seed Oil
• ·      Avocado
• ·      Grape Seed Oil Vegenaise
• ·      Coconut Milk, Oil, Spread
• ·      Full Fat Plain Yogurt
• ·      Cashew Butter
• ·      Canned Sardines in Oil or Water
• ·      Almond Butter
• ·      Butter
• ·      Raw Cheeses
• ·      Full Fat Raw Milk
• ·      Eggs
• ·      Lydia’s Crackers

Note: AVOID Hydrogenated and Partially Hydrogenated Oils, such as, cottonseed oil, soybean oil, and vegetable oils; Trans Fats such as margarine and synthetic butters; Rancid Vegetable Oils such as corn oil, canola oil, or those labeled simply vegetable oil, located in practically every bread, cracker, cookie and boxed food. 

HIGH FIBER CARBS (Vegetable) CHOICES

ü  Choose organic if possible. Remember the best carb choices are vegetables due to high fiber content and low glycemic action.

ü  Eat as much as you desire or until full.

·      Arugula

·      Bamboo Shoots

·      Beet Greens

·      Broad beans

·      Brussels Sprouts

·      Cassava

·      Celery

·      Chicory

·      Collard Greens

·      Asparagus

·      Bean Sprouts

·      Bell Peppers

·      Broccoli

·      Cabbage

·      Cauliflower

·      Chayote Fruit

·      Chives

·      Corlander

·      Cucumber

·      Eggplant

·      Fennel

·      Ginger Root

·      Hearts of Palm

·      Jalapeno Peppers

·      Kohlrabi

·      Mushrooms

·      Onions

·      Radishes

·      Snap Beans

·      Shallots

·      Spaghetti Squash

·      Swiss Chard

·      Watercress

·      Dandelion Greens

·      Endive

·      Garlic

·      Green Beans

·      Jicama (raw)

·      Kale

·      Lettuce

·      Mustard Greens

·      Parsley

    Spinach

·      Radicchio

·      Snow Peas

    Summer Squash

        Turnip Greens

Carbs in Moderation

ü These carbs can be consumed in small amounts and not on a daily basis.

·      Artichokes

·      Okra

·      Tomatoes

·      Legumes

·      Adzuki Beans

·      Chick Peas

·      Great Northern Beans

·      Kidney Beans

·      Mung Beans

·      Pinto Beans

·      White Beans

·      Squash (acorn, butternut, winter)

·      Leeks

·      Pumpkin

·      Turnip

·      Black Beans

·      French Beans

·      Navy Beans

·      Lentils

·      Yellow Beans

·      Split Peas

·      Lima Beans

Low Glycemic Index (GI) Fruit Choices in Moderation ONLY

ü  Choose organic when possible. For weight loss, eat in extreme moderation.

·      Berries (blackberries, blueberries, boysenberries, elderberries, gooseberries, loganberries, raspberries, strawberries)

·      Granny Smith Apples in moderation

·   Protein: (Should be organic grass fed, free range and cold water)

    Cold Water Fish – Salmon, Sardines, Mahi-Mahi, Mackerel, etc.

·      Eggs

·      Raw Cheeses

·   Organic Grass Fed Whey Protein Concentrate

·      Beef

·      Game Birds – Pheasant, Duck, Goose, Grouse

·      Venison

·      Cottage Cheese

·      Chicken & Turkey

·      Ricotta Cheese

·      Lamb

Meal Plan for this week:

From Dr. Kim Roberto

Monday
Breakfast – 2 eggs scrambled in butter over a bed of spinach
Snack – Handful of cashews or coconut flakes
Lunch – Salad- kale, ½  cucumber, red pepper, black beans, olive oil, balsamic or apple cider vinegar
Dinner – Turkey burger w/ steamed broccoli
Use half of your turkey, mix in desired spices (curry and cumin are really good) and create 2 patties- cook in butter or coconut oil
Steam broccoli for 3 minutes
Tuesday
Breakfast – Smoothie- 1 spoonful almond butter, handful frozen berries, spinach, coconut milk- add as much until you like the consistency
Snack – Granny Smith Apple with almond butter
Lunch – Leftover turkey burger with a salad
Dinner – Chicken with black beans and onions
Chop 1/3 of your onion and cook in down in butter, cook chicken (chop into chunks for quicker cooking) in same pan, heat black beans (you can add spices.  Eat with kale or spinach
Wednesday
Breakfast – 2 eggs scrambled and cooked in butter over a bed of spinach.  Add onions cooked in butter or avocado to the top of eggs for some variety
Snack – Handful of coconut flakes
Lunch – Left over chicken with salad
Dinner – Tex Mex over kale with avocado
Put grass fed beef and the rest of the ground turkey in pan and cook through. Chop 1/3 onion, ½ green pepper, 1 clove garlic- sauté in butter for 3-5 minutes. Drain meat if necessary- add meat to veggies- add 1 can drained black beans and ½- 1 can tomatoes (depends how much liquid you want in there). Season with cumin and paprika.
Thursday
Breakfast – Smoothie- 1 spoonful almond butter, handful frozen berries, coconut milk- add as much until you like the consistency
Snack – Apple with almond butter
Lunch – Left over Tex Mex with kale
Dinner – Curry Chicken – Cut up chicken and cook in butter. Add in chopped up onions, peppers and broccoli. Add in ½-1 can coconut milk and add spices (red curry or yellow curry)
Friday
Breakfast – Smoothie- 1 spoonful almond butter, handful frozen berries, coconut milk- add as much until you like the consistency
Snack – Handful of coconut flakes
Lunch – Salad with left over curry chicken
Dinner – 2 eggs scrambled in butter over a bed of spinach.  Add onions cooked in butter or avocado to the top of eggs for some variety
Saturday
Breakfast – 2 spoonfuls almond butter w/ sliced strawberries, coconut milk poured over and sprinkled with stevia
Snack – Hard boiled egg
Lunch – Berry Salad – Romaine with chopped strawberries, walnuts, deli turkey (roll and then slice), poppy seeds (optional), olive oil, balsamic vinegar
Dinner – Quiche – chop deli turkey and any veggies you like.  Whip 6-8 eggs, add sea salt and pepper and veggies.  Butter a round baking dish, pour egg mixture in and bake at 350 degrees for about 20 minutes or until a toothpick comes out clean.
Sunday
Breakfast – Veggie Omelet – scramble eggs but don’t stir.  Let set underneath and carefully flip over.  Fill with desired filling and fold the egg over and slide on to a plate
Snack – Hummus with slices veggies
Lunch – Leftover Quiche and/or Lettuce wrap – spread hummus on lettuce leaves with turkey slices and any other desired toppings
Dinner – Beef Veggie Soup.- brown the remaining ½ lb ground beef.  Add salt (about 1 tsp), pepper, and ½ tsp chili powder.  Pour in undrained tomatoes, chicken broth, and any veggies you want.  Simmer for 10-15 minutes.

      NO MORE EXCUSES...YOU HAVE ALL THAT YOU NEED TO GET THIS STARTED AND BE WHAT YOU WANT TO BE! When in doubt...just be sure it's below 15 grams of sugar for the day!!