Foods To Avoid
Unhealthy Fats
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What?
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- All saturated fat - solid fat from land animal
products
- All processed fats/oils - cooking oils, margarine,
hydrogenated fat
- All fats exposed to high temperature - fried, deep
fried foods
- Tropical oils - coconut, palm oils.
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Why?
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- They make you fat
- They make you tired
- The shut off fat burning
- They cause heart disease, strokes, cancer
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Examples
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- Anything fried
- Butter
- Lard
- Margarine (of any kind)
- Mayonnaise
- Salad dressings (Ranch, blue cheese etc)
- All cream sauces: Alfredo, Bearnaise, Hollandaise
- Hot dogs
- Lunch meats and all processed meats
- All commercially raised red meats
- Regular whole eggs (free range are good)
- Regular cheese
- Whole dairy products (milk, sour cream, cream)
- Low fat dairy products (2% milk = 37% fat)
- All processed oils (Canola oil, on-shelf vegetable oils)
- All roasted nuts and roasted seeds
- All peanut butter
- Gravy
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Processed Carbohydrates
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What?
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- Any processed carbohydrate i.e. anything that has not just
come from the ground to your plate!
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Why?
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- They break down too quickly
- They raise your blood sugar too fast
- They trigger the release of excessive amounts of insulin
Insulin converts the excess glucose into blood fat and stores this fat
in your fat cells
- This causes a drastic drop in your blood sugar leaving you
with even lower blood sugar that when you put the bad carbs into your
body in the first place. This net loss leads to bad carbohydrate
cravings, binges and compulsive overeating.
- This blood sugar spike/crash cycle leaves you fat, tired
and hungry
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Examples
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- Alcohol of any kind
- Sugar of any kind: brown, raw, white, turbinado
- Sweeteners of any kind: honey, artificial sweeteners.
- All white flour products: crackers, bread, tortillas
- All Dry breakfast cereals: Grape Nuts, Shredded Wheat
- Cake of any kind: ("fat free" just means more sugar!)
- Candy of any kind - including sugar free and gum
- Cookies of any kind - including fat free
- Pie of any kind - including fat free
- Dried fruit of any kind
- Fruit juice of any kind - including fresh squeezed
- Granolas and mueslies
- Jams and jellies of any kind - even unsweetened
- All muffins and donuts
- White flour pasta
- Popcorn of any kind - including air popped
- Any potato that is white on the inside
- White rice and rice cakes
- Sodas of any kind - including diet sodas
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Foods to Emphasize
Lean Protein
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What?
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- Contains all essential amino acids
- Lean = less than 20% of calories come from fat
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Why ?
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- Lean Protein is your MOST IMPORTANT food
- Lean Protein provides your body with the essential amino
acids which are the building blocks of your body
- Lean Protein triggers the release of glucagon - a powerful
mobilization hormone - which minimizes the release of insulin and
facilitates fat burning
- Lean Protein slows gastric emptying - it slows the rate at
which glucose enters your blood stream - making the carbohydrates you
eat time release, meaning your blood sugar stays rock solid
- Lean Protein keeps your immune system strong
- Lean Protein is your MOST IMPORTANT food
- Lean Protein provides your body with the essential amino
acids which are the building blocks of your body
- Lean Protein triggers the release of glucagon - a powerful
mobilization hormone - which minimizes the release of insulin and
facilitates fat burning
- Lean Protein slows gastric emptying - it slows the rate at
which glucose enters your blood stream - making the carbohydrates you
eat time release, meaning your blood sugar stays rock solid
- Lean Protein keeps your immune system strong
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How Much?
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- 1/2-1 gram of Lean Protein per pound of body weight per day
= 1 fist per meal = 25-30 grams per meal + 15-20 grams per snack.
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Examples
[Starting with the best]
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- 2 scoops Whey protein powder = 30 grams
- 1 - 8oz carton of Egg beaters = 24 grams
- 3 whole eggs (free range only)
- 1 chicken breast, white meat only, no skin= 25grams
- 3.5 ounces Turkey, white meat or dark meat= 25grams
- 3.5 ounces of salmon = 25 grams
- 3.5 ounces of tuna (water packed or fresh) = 25 grams
- 3.5 ounces white fish = 25 grams
- 1 cup non-fat or low fat cottage cheese
- 2 cups non fat milk
- 4-6 ounces non fat cheese
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Raw Fats & Oils
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What?
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- Oils and fats containing omega 3 and omega 6 essential
fatty acids
- They must be RAW
- he best good fats/oils come from plants
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Why?
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- Raw fats provide your body with the fats it must have for
optimum health
- Raw fats speed up your metabolism
- Raw fats facilitate fat burning
- Raw fats are essential for a strong immune system
- Raw fats are essential for optimum brain function
- Raw fats slow gastric emptying making your carbohydrates
tine release - they are therefore key to stable blood sugar.
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How Much?
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- At least 2 tablespoons of raw oil or 1/4 cup of raw seeds
or nuts per day More is better
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Examples
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- Raw flax seed oil (Spectrum, Barleans or Udo's)
- Raw flax seeds (ground)
- Raw oil blend (Udo's Choice Perfected Oil blend)
- Raw seed blend (Missing Link)
- Raw nuts - cashews, almonds, pistachios, pecans, walnuts
(no peanuts!)
- Raw nut butters - cashew butter, almond butter (taste
great!)
- Raw seeds - sunflower, sesame, pumpkin
- Extra virgin olive oil
- Avocado
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Unprocessed Carbohydrates
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What?
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- They are your best source of fiber.
- Fiber along with lean, complete protein and good fat, slows
the release of glucose into your blood stream.
- Fiber is one of the keys to stable blood sugar.
- Fiber is critical for elimination.
- They are your body's best source of glucose - the only fuel
your brain can burn.
- They are necessary to burn body fat
- They are the best source of phyto-nutrients - health
promoting substances found only in plants.
- They contain anti-oxidants.
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Why?
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- They are your best source of fiber.
- Fiber along with lean, complete protein and good fat, slows
the release of glucose into your blood stream.
- Fiber is one of the keys to stable blood sugar.
- Fiber is critical for elimination.
- They are your body's best source of glucose - the only fuel
your brain can burn.
- They are necessary to burn body fat.
- They are the best source of phyto-nutrients - health
promoting substances found only in plants.
- They contain anti-oxidants.
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How Much?
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- No more than 1 serving = 1 cup PER MEAL
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Examples
[Starting with the best]
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- Raw vegetables (non-starchy are best) - spinach, lettuce,
cucumbers, tomatoes, squash, yam, sweet potato, broccoli, cauliflower,
onion, mushrooms
- Grilled vegetables
- Steamed vegetables
- Legumes - beans, peas, lentils, refried beans (non-fat)
split peas
- Whole grains - old fashioned oatmeal, brown rice, whole
wheat
- Whole grain products - sprouted grain bread, multi-grain
bread, whole wheat pasta
- Whole fruit (high fiber fruit the best) like apples, pears,
peaches, plums, cherries
- Fresh or frozen (unsweetened fruit) - strawberries,
blueberries, raspberries etc.
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