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Dietary Guidelines

Whole Foods Diet

  1. Organic
  2. Locally grown
  3. Seasonal
  4. Fresh
  5. Balance of Cooked & Raw

Nutrition Principles

  1. 90/10 – if you have enough of the right thing, your body can handle some of the wrong thing
  2. Variety – wide range of foods (colorful diet)
  3. Smallest meal is dinner
  4. Water – ½ of body weight in ounces (Spring water)
  5. Gradual, permanent diet change
  6. Stop eating before you are full
  7. 3-4 meals & no carbs between (esp for weight loss)

Recommended Foods

  • Fresh organic, locally-grown fruits & vegetables
  • Low-grain diet (best grains: brown rice, quinoa, millet, buckwheat – these are gluten-free)
  • Organic (pasture-fed) meats & eggs www.vegasfoodcoop.com
  • Fresh wild-harvested fish
  • Sea vegetables, Celtic sea salt
  • Beans (except soy), peas & lentils
  • Raw nuts & seeds
  • Raw, organic wheat germ (e.g. Bob’s or Naturfresh)
  • Raw, organic rice bran e.g. Now, Bob’s
  • Lacto-fermented foods (read Nourishing Traditions) www.fermentedfarmer.com
  • Raw, organic dairy products from pasture-fed cows (see realmilk.com) traditionalnutritionguild.org
  • Organic extra-virgin olive oil, coconut oil, flax oil, fish/cod liver oil
  • Spring or filtered water (1/2 of body weight in ounces)
  • Vegetable juice (juice an amount of veggies you could eat – put them on a plate first) leave in fiber

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