General

• Wash hands before handling food
• Don’t burn or over-cook food
• Use an air fryer. Not a deep fryer
• Use avocado oil or expeller-pressed coconut oil for frying. Doesn’t form toxic fats with hot temps
• Don’t use scratched up non-stick pans.
• Use lots of herbs and spices in recipes (antioxidants); do not use regular salt, use sea / Himalayan salt (trace minerals),
• Don’t keep leftovers unfrozen for more than a day. Use soon after freezing.
• Prefer fresh over frozen. Canned beans and tomatoes are ok for convenience.
• Choose organic dairy and meat and eat small portions. Buy organic fruits and vegetables in the “dirty dozen” list.
• Good nutrients. Antioxidants / vitamins, enzymes (for optimal digestion), protein, good fats (ensure sufficient omega-3), foods that control blood sugar, balance alkaline- /acid-forming foods and cooked / uncooked foods.
• Use medium-sized (not large) plates for main meal for obvious reasons 🙂
• Test for food allergies (e.g. wheat, corn, dairy, eggs).

Beverages

• Best: Spring water, matcha tea, lemon juice (diluted)
• Moderate caffeinated drinks

Vegetables

• Special mention: Asparagus, avocado, beet, carrot, celery, radish, squash
• Cruciferous vegetables (brussels sprouts, broccoli, cauliflower, cabbage, kale)
• Leafy greens / Salads
• Seaweed (high iodine content)
• Sprouts (but not alfalfa)
• Allium family: chives, garlic, onions, leeks, shallots, scallions
• Mushrooms: maitake, shiitake, white button

Fruit

• Ripe.  Not over ripe
• Organic.  Or well rinsed or better spray with hydrogen peroxide or soak in bicarbonate of soda water. Some fruit and veggies on the dirty dozen list are better bought organic 
• Minimal high glycemic fruits:  ripe bananas, mangos, pineapple, fig, grapes, watermelon, cantaloupe
• High vitamin C:   guava, kiwi, orange
• High antioxidant polyphenols: berries, red / black grape (resveratrol, anthocyanins)
• Of special mention: tomato (prevents prostate cancer)

Grains

• Soaked or sprouted
• Bread – best sprouted grain or sourdough
• Brown rice and low blood sugar spike grains: barley, pearl barley, quinoa

Legumes

• Best sprouted
• Of mention: lentils, mung beans, organic / fermented soybeans (tempeh, miso)

Nuts

• Raw or lightly roasted (removes phytate)
• Especially: coconut, brazil nuts (selenium), almond, walnut (omega-3)

Seeds

• Best sprouted
• Especially: sunflower, pumpkin, fresh ground flaxseed (omega-3, fiber, lignans)

Dairy

• Only organic, grass-fed milk (otherwise grain- fed and likely treated with milk-increasing antibiotics, and some with genetically modified rBGH); butter concentrates toxins)
• Best: unpasteurized from clean source, grass-fed, unhomogenized, full-fat, and cultured/fermented
• Aged cheese. Cheddar, parmesan, gruyere, gouda. Aging process reduces lactose (easier to digest), increases probiotics in some cheeses.

Eggs

• Organic, pastured eggs

Seafood

• Wild fish, from non-toxic water
• With fins and scales e.g. not catfish, shark etc
• NO shellfish (“clean-up crew” in the water)
• Omega-3
• Alaskan salmon, sardines, herring, rainbow trout

Meat

Animals:

• Small portions
• Toxin-free: animals that chew the cud and have split hooves. e.g. not pork or rabbit;  organic;  not under-cooked (animal meat can be infected), remove covering fat (stores toxins);
• Grass-fed
• Best: Lamb, beef, goat, bison/buffalo, deer

Birds:

• Clean. Not scavengers
• Pastured (grass /bugs provide anti-inflammatory omega-3, all-grain diet is predominantly inflammatory omega-6)
• Best: chicken, turkey, duck

Oils

• Cooking / Frying: Use avocado oil, palm oil or expeller-pressed coconut oil for frying; butter good for low-temperature cooking. Avoid typical grocery store cooking oils (omega-6 rich, usually GMO and toxic from processing) e.g corn oil, canola oil, sunflower oil
• Olive oil (Virgin or extra virgin). Good for cooler recipes, such as salad dressing (olive oil and vinegar)

Spices

• Use liberally – for their antioxidants and for flavor
• Especially: turmeric (contains curcumin), ginger, cayenne (circulation), celtic / himalayan salt (trace minerals) +++

Miscellaneous

• Fermented foods: sauerkraut, fermented beans, kombucha, buttermilk (anti-cancer, gut health)
• Soup (retains vitamins). use bone broth for collagen

Supplements

• No-brainer – Daily omega-3 Fix and collagen-fix smoothie
• Chart of recommended daily supplements. Of special mention: flaxseed (fiber, omega-3), probiotics (gut health)

Avoid

• Pasteurized fruit juice (heat-processed and reconstituted using chemical designer flavors)
• High fructose corn syrup (processed differently to sugar – and particularly fattening)
• All artificial sweeteners (toxic). E.g. sucralose, aspartame.
• Table salt. Use sea or Himalayan salt (trace minerals)
• Non-fermented soy. GMO and estrogenic
• Hydrogenated / partially hydrogenated oils or fats. E.g. Margarine, most grocery store oils, many processed foods
• Farm-raised fish (raised in toxic conditions on unnatural diet), shellfish
• Pork, rabbit
• Non-organic animal products

Minimize

• Sugar in all its forms. Cane, honey, maple syrup, agave, molasses
• High glycemic foods (especially don’t eat on empty stomach)
• “White foods”: rice, flour, pasta
• Non-sprouted wheat and bread
• Breakfast cereals (except sprouted)
• Canned foods
• Refined / Processed foods
• Microwaved foods
• Drugs / smoking / alcohol