Dr Mercola - Nutritional-Typing

Nutritional Typing

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DR. MERCOLA

Veggie TypesFood Chart 3Meal Instructions 4Meal Ideas 5Daily Tips 6-8

Mixed TypesPrimary Food Chart 9Secondary Food Chart 10Meal Instructions 11Meal Ideas 12Daily Tips 13-15

Protein TypesFood Chart 16Meal Instructions 17Meal Ideas 18Daily Tips 19-21

3-8

9-15

16-21

Table of Contents

Gluten SensitivityMeal Instructions and Recipes

Gluten Free

Meal DiaryDaily Diary for Women 50Daily Diary for Men 51

50-51

22-4922-4041-49

Information for Your Nutritional Type

Other Information

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Nutritional Typing Test - Veggie Type

GrainsVery Low Glycemic High Glycemic

Lettuce (on the cob)

(All varieties) - AmaranthAlfalfa sprouts - Brown Rice

- BuckwheatBeet Greens - Corn

Collard Greens (on the cob)- Millet- Oats

Fennel - Quinoa- Wild Rice

Endive High Glycemic GrapesHorseradish - Parsnip Nectarine

- Banana

Radicchio - Sweet Potato PersimmonRadish - Taro PlumSeaweeds - White PotatoSpring Mix Specialty Food - YamWatercress

Flounder (Only in small amounts)- Avocado

- Cheese - Coconut- Cottage Cheese - Cheese Fats & Oils

Kefir - Cottage Cheese (Unheated and in very small amounts)

Milk - Coconut OilYogurt - Flax Seed Oil

Eggs Yogurt - Macadamia Nut OilEggs Tilapia (Black Cod) Nuts & Seeds - Olive Oil

If RAW, 1 whole egg may be fine for you - Raw butter

White Seabass

Specialty FoodsChlorella - AlmondSpirulina - BrazilNatto - Hazelnut/Filbert

- Macadamia- Pistachio- Pumpkin- Sunflower- Walnut

*Farm raised

If cooked, then emphasize the WHITES.

Example: Eat 2 to 4 Egg Whites for each Yolk

If Raw, full fat may be fine in small amounts

Bok Choy(Chinese Cabbage)

Summer Squash(Yellow Squash)

- Sunchoke (Jerusalem artichoke)

Primary Foods for PROTEIN & FAT

Foods printed with a dash ( - ) may not be right for some VEGGIE Types

Broccoli sprouts & all other vegetable seed sprouts

Specialty Food

Primary Foods for CARBOHYDRATES (printed in black)

Moderate to High Glycemic

- (Unheated) Really Raw Honey

Fruits should be fresh, raw & slightly unripe

Eaten with the peel or skin

Wheat Grass Juice

Turnip GreensTomatoShallotScallion Pear KiwiParsley PeachOnion All other Melons

WatermelonLeek Zucchini Fig TangerineKale Turnip Cherries PineappleGinger Root Apricot Papaya

Apple OrangeMangoAll other berriesSpaghetti Squash

Rutabaga Strawberry LimePumpkin Raspberry LemonOkra Blueberry Grapefruit

Cilantro Kohlrabi Blackberry Cherimoya

Broccoli Rabe or Raab Hot PeppersBell Pepper Carrot

Broccoli Beet

Brussels Sprout Jicama Cantaloupe

Mustard Greens

Pomegranate

Eaten without the peel or skin

Low Glycemic Moderate Glycemic

Albacore Tuna Chicken BreastCatfish Cornish HenCod OstrichGrouper Pheasant* Breast

Mahi Mahi Quail* Breast

Skatewing Perch Turkey BreastSole Red SnapperStriped Bass Sablefish

Scrod

White Tuna

(Wild, ocean caught fish are highly preferred.)

(Only RAW and in small amounts. Always soak nuts & seeds in water

for at least 1 day before eating)While on the 60 days gluten free plan it is advised to also eliminate pasteurized dairy products.

*

Raw Dairy is much more nutritionally valuable than pasteurized dairy and is allowable during your initial 60 days of gluten free. For listings for raw dairy in your area, log onto www.realmilk.com

FishDairy Dairy† Poultry Fatty Fruits†

3

Arugula

CabbageChardCucumber

Mesclun orPurslane

Dandelion GreensEggplant

Garlic

Veggie TypeFood Chart (Gluten Free)

Rockfish

PollockHalibutHaddock

Turbot

Whole MilkKefir

FruitsVegetables

Nutritional Typing Test - Veggie Type Meal Instructions

The Prime Veggie Type Meal Plan (Gluten Free)

1.

2.

3.

4.

5.

6.

7.

8.

a.

b.

c.

Make a commitment to choose your foods from your veggie type nutrition plan.

Eat as much fresh organic food as possible.

Work towards an eventual goal of committing a 90% focus on your Veggie type meal plan as presented, while allowingyour liberty of choice within the remaining 10%. If you are following the gluten free meal plan simply be sure to avoidgluten within your 10% liberty choices.

As a general starting point it is best to consume more than half of your meal from carbohydrates (preferably from vegetables) with a preferred protein source and a small amount of fat. This will be fine tuned based on the results of your meal diary.

To achieve your optimal results as a veggie type it is best to drink 3 servings of fresh organic vegetable juice daily.

Drinking a fresh organic juice made with your veggie type meal plan vegetables, plus a small amount of acidic fruit, suchas a lemon or lime, is the best way for a veggie type to start every meal. Make at least two thirds of every juice from verylow glycemic and low glycemic vegetables from your meal chart.

Be sure to eat veggie type appropriate protein at every meal.

Breakfast Proteins would include egg whites, cottage cheese, yogurt, kefir, milk*, natto, or whole grains (especially Oats) may have enough protein to satisfy a veggie type at breakfast.

Lunch Proteins would include cheese, cottage cheese, yogurt, kefir, milk*, one whole egg* plus two or three additional egg whites, natto, fish, seafood, chicken breast or turkey breast.

Dinner Proteins would include Cornish hen, ostrich, chicken breast, turkey breast, seafood, natto, one whole egg** with two or three additional egg whites, raw cheese, cottage cheese, yogurt, kefir or milk*.

Focus on making the correct food choices and eating in the right way. Always eat your most important food first and eat all the other foodson your meal plan in the right order!

Provided are five days worth of breakfast, lunch, and dinner ideas to get you started on implementing your meal plan.

Always remember that this is a process. Make your best meal choice possible, but recognize that your best choice may vary.

Remember that for at least the first 60 days you will remain gluten free. Please be sure to follow this completely. At the end of 60 days gluten free you will have two choices. One is to remain gluten free if you are having a positive response. The second choice is toreintroduce gluten to assess your individual level of gluten intolerance.

**

Raw dairy. Unpasteurized dairy is only commercially available legally in the US in California. However there are no restrictions from you purchasing raw diary directly from the farmer. You can contact your local health food store to see if they are aware of any raw dairy sources in your area. If that does not work you can go to http://www.realmilk.com/where2.html for other possible sources.

Raw eggs. Many people are concerned about salmonella. While this is always a possible risk, it is quite small. The risk appears to be less than one in 30,000 for non-organic commercial eggs. The risk could be substantially lower for eggs obtained from healthy chickens. For more information on this subject, you can go to http://www.mercola.com/2002/nov/13/eggs.htm.

*

9.

a.

b.

4

Veggie TypeMeal Instructions

Nutritional Typing Test - Veggie Type

Monday Tuesday Wednesday Thursday Friday

Breakfast

½ -1 cup oatmeal with one egg white stirred in while piping hot. Top off with a few apple slices and cinnamon.

Omelet with 2 egg whites, 1 T red pepper, 1 T chopped parsley and ¼ cup of broccoli. May bake in oven at low temp of 225.

1 cup of Seven Stars plain low-fat yogurt with ¼ cup of blueberries stirred into yogurt.

Egg white omelet 1tsp chopped basil, 1 T chopped tomato and 1 oz of low-fat mozzarella cheese.

Smoothie with ½ cup of plain low-fat yogurt or ½ cup raw milk, 4 strawberries and 2 fresh mint leaves.

Lunch

Salad with red leaf lettuce, red pepper, grated carrot, cucumber, ¼ cup chick peas. Dressing with 1 tsp olive oil and 2 T freshlysqueezed lemon. Have 3-4 oz of chicken breast (lightly baked at 225). Include ½ cup of brown rice if still hungry.

Salad with 1 chopped zucchini, 1 T grated raw sweet potato, 1 T chopped red pepper and 1tsp chopped dill. Dressing with 1 tsp olive oil and 2 T raw apple cider vinegar. Have 3-4 oz of Applegate Farmsturkey breast. Include ½ cup of wild rice if still hungry.

Lightly steam red pepper, zucchini and yellow squash. Top with freshly squeezed lemon juice. Have 3-4 oz of lightly baked codfish. Coat with fresh herbs of oregano and dill after cooking and freshly squeezed lemon. If still hungry have a few sweet potato slices.

Salad with chopped romaine lettuce, cucumber, tomato, 1 T chopped parsley, 1 T chopped dill, 1 T grated carrot. Dressing with 1 tsp olive oil and 2 T freshly squeezed lemon or lime. Have 1 small Cornish game hen lightly baked at 225. If still hungry have ½ cup of brown rice.

Lightly sautéed red cabbage, garlic, broccoli and red pepper. Add freshly squeezed lemon. Have 3-4 oz of lightly baked chicken breast. Top with paprika and 1 T chopped dill. If still hungry have fresh corn on the cob.

Salad with green leaf lettuce, arugula, chopped cucumber, tomato, green pepper, ¼ cup of black beans and 1 T chopped cilantro. Dressing with 1 tsp olive oil and 2 T apple cider vinegar. 3-4 oz of lightly baked haddock. Add thin slices of lemon and lime wheels prior to cooking. If still hungry have a small baked potato.

Lightly steam zucchini and yellow squash. Lightly drizzle olive oil and add fresh lemon juice. 3-4 oz of lightly baked chicken breast topped with sautéed garlic and diced tomato. If still hungry have ½ cup of wild rice or a few slices of sweet potato.

Salad with chopped Swiss chard, chopped romaine lettuce, red pepper, chopped parsley, 1 tsp wild capers, 1-2 oz of low-fat mozzarella cheese. 1 turkey burger (use white meat). Combine 1 tsp chopped parsley, 1/8 tsp Whole Foods Worcestershire, chopped onion, Himalayan salt and pepper with ground turkey and bake at 225 for 25 minutes. If still hungry have ½ cup of brown rice.

Stir-fry with chopped bokchoy, sliced red pepper, 1 T fresh basil, 1 T chopped green onion and ½ cup of sliced zucchini in ½ cup of low sodium free range chicken broth for 5 minutes. Have with 3-4 oz of lightly baked chicken breast cutlets. If still hungry have a few slices of yam or ½ cup of carrots.

Lettuce wraps with 4-5 large romaine lettuce leaves (arrange leaves on plate) and top with lightly stir-fried veggies of zucchini, chopped red cabbage, chopped parsley and red onion slices. Place strips of chicken breast or turkey breast on top of veggies and drizzle with olive oil and freshly squeezed lemon or lime. If still hungry have ½ cup of wild rice.

Dinner

NOTE: If you are using low temperature cooking, the temperature should always be set at 225 degrees. Cook meat at 5 minutes per ounce and fish at 4 minutes per ounce. Always use a covered glass dish. Using low temperature cooking helps to maintain the nutritional integrity of your foods.

5

Veggie TypeMeal Ideas

Nutritional Typing Test - Veggie Type Tips

Tip number 1Always chew your food thoroughly. Get in the practice of putting your fork down until you have swallowed your previous bite of food. This will aid in the absorption and assimilation of your foods as well as increasing the transition time through the colon. This is one factor that is a substantial advantage to all Nutritional Types.

Tip number 2Increase your consumption of vegetables. Eat them at every meal. It is also best to consume vegetables that grow above ground with more regularity than those that grow below ground. It would also be an advantage to consume these vegetables at the beginning of your meal to enjoy optimal results per your assessed Nutritional Type.

Tip number 3

Reduce consumption of red meat and fats but do not eliminate fat as you should still be achieving approximately 10 - 15% of your meal from fat. Consuming leaner meats, seafood, and fowl is a definite advantage per your Nutritional Type. Please remember that you still need to consume protein and fat but simply in lower amounts.

Tip number 4

Use a protein source such as eggs, cheese, yogurt, or natto at breakfast. Also quality steel cut oatmeal is an adequate source of protein for your assessed Nutritional Type as this is the highest protein content grain available. Typically speaking your assessed Nutritional Type does not respond well to a flesh protein for breakfast. It would be best to avoid this at that particular meal time.

Tip number 5

Always include a fat and protein along with your vegetables, but keep your vegetable consumption at approximately 60% of your meal. Remember that regardless of your Nutritional Type it is important to consume protein, fat, and carbohydrates at every meal. The ratios and types of these macronutrients will vary.

Related Link

6

Veggie TypeDaily Tips


Tip number 6

Always start your meal with vegetable juice or by eating a vegetable. Vegetable juice creates the bestoutcome based on your assessed nutritional type. Please be sure to consume vegetable juice and notfruit juice since fruit juice creates blood sugar instability that can create health challenges. However,you can use a small amount of fruit to add flavor to your vegetable juice.

Tip number 7Focus on chicken and turkey breast as opposed to dark meat (legs & thighs) since this is preferred foryour assessed Nutritional Type. Lighter meat is better since it has a lower fat content as well as an over-allbalancing effect for you. Remember not to over-consume flesh protein even at lunch or dinner.

Tip number 8

Since vegetable consumption is so important for your assessed Nutritional Type, it would be advantageousto incorporate two salads per day with your meals. Be sure to vary the ingredients within your salads to keep your nutritional choices interesting. Variety even within your nutritional type is the spice of life.

Tip number 9

To the best of your ability purchase your vegetables from an organic source or from a local farmers market (seasonal). Remember that it is not only the types of foods and ratios but also the quality of the foods that is important. While we know that better quality generally means a higher cost, it is important to remember that consuming higher quality foods generally leads to a need for less food. Our bodies are not starving for quantity, they are starving for quality.

Tip number 10

Incorporate lighter fish such as cod, flounder, halibut, orange roughy, tilapia and light tuna in your meal plan. These seafood choices are not only lighter in fat content but they also have a balancing affect for your assessed Nutritional Type. Remember that it is always important to use wild caught seafood as opposed to farm raised.

Related Link

Tip number 11

Eliminate all high purine foods such as organ meats, liver pate, liver sausage, herring, sardines, anchovies, mussels, and caviar. These foods typically create imbalances for your assessed Nutritional Type. Generally speaking, veggie types are not drawn towards these foods anyway.

7


Tip number 12

One of the best additions for your assessed Nutritional Type is the use of fresh vegetable juice. If you want to reach your highest potential it is recommended you purchase a juicer to incorporate this into your meal planning. This will provide you with plenty of vitamins, minerals, and enzyme activity that will aid in your health goals.

Tip number 13Your fresh juice should consist of less than 1/3 fruit juice and a high percentage of vegetables that grow above ground. It is best, however, to focus only on vegetables and possibly one lemon or lime added to the juice. This will aid in not only creating balance within your body but will also lead to a strong balance within blood sugar regulation.

Tip number 14

If you want to lose weight, you should reduce or eliminate higher glycemic foods such as fruit, grains, potatoes, and rice. If you do choose to incorporate these foods, have them in very small amounts and at the end of the meal. This will aid in your body’s regulation of blood sugar. Always remember that the biggest challenge that leads to weight gain and the raising of triglycerides are high glycemic carbohydrates which drive up glucose levels and insulin.

Related Link

Related Link

8 Nutritional Typing Test - Mixed Type

High Purine Avocado Unsalted+ Lettuce

(All varieties)+ Bell Pepper Coconut Almond

+ Arugula Olives Brazil+ Herring + Beet Greens Fats Cashew+ Mussel Low Carb + Brussels Sprout Butter Filbert/hazel+ Sardine + Cilantro Cream Flax seed

Medium Purine + Collard Greens Ghee Macadamia+ Cabbage Oils Peanut+ Chard Coconut oil Pecan+ Cucumber Flax Seed Oil Pine nuts+ Endive Macadamia Nut Oil Pistachio+ Horseradish Olive oil Pumpkin

+ Kale Pumpkin Seed Oil Sesame+ Leek Sesame Seed Oil Sunflower

+ Purslane Walnut Oil Walnut+ Radicchio+ Radish+ Seaweeds

+ Shallot+ Tomato

+ Watercress

Eggs & Dairy

Specialty Food~ Natto

MIXED Type food combining guidelines:Proteins printed with ~ should be eaten with vegetables printed with ~

Proteins printed with + should be eaten with vegetables printed with +

NOTE: Eating a + protein plus a ~ protein together with ~ and + vegetables and some additional high quality fat or oil is the MIXED type meal ideal.

+ Beef liver

+ Chicken liver

+ Bacon+ Beef+ Buffalo+ Chicken leg & thigh+ Duck+ Goat+ Goose+ Ham+ Lamb

+ Turkey leg & thigh

+ Ostrich+ Pheasant+ Pork chop+ Quail+ Spare rib

+ Veal+ Venison

+ Wild game

+ Organ meats: heart, kidney, sweet breads, paté + Bok Choy (Chinese

Cabbage)

+ Vegetable Seed Sprouts

+ Mesclun or Spring Mix

Primary Foods (Gluten Free)

Low Glycemic,High Fat

*See the secondary food list for recommendations on dairy.

+ Abalone+ Arctic char

+ Caviar

+ Clam+ Crab+ Crayfish+ Lobster+ Mackerel+ Octopus+ Oyster+ Salmon+ Scallop+ Shrimp+ Snail+ Squid+ Tuna, dark (AHI)

+ Anchovy

Medium Purine

~ Catfish

~ Chicken breast~ Cod~ Cornish hen~ Flounder~ Grouper~ Haddock~ Halibut~ Mahi mahi~ Perch~ Red snapper

~ Scrod~ Skate wing~ Sole~ Tilapia~ Trout~ Tuna, albacore~ Turbot~ Turkey breast~ White Sea bass

~ Eggs (whole)

~ (F) Cheese *

~ (F) Cottage cheese

*

~ Sablefish(Black Cod)

~ Celery

~ Mushrooms~ Spinach

~ Asparagus~ Cauliflower~ String beans

+ Broccoli+ Broccoli Rabe or Raab

+ Dandelion Greens+ Egg Plant+ Fennel+ Garlic+ Ginger Root

+ Mustard Greens+ Onion+ Parsley+ Scallion

+ Turnip Greens

Feel free to consume the above nuts and seeds along with your primary food list.

High Purine Low Purine Very Low Glycemic Very Low Glycemic Low Glycemic

Seeds & Nuts

9

C a r b o h y d r a t e sP r o t e i n s F a t s

Mixed TypePrimary Food Chart

Fatty FruitsVegetablesFowl & FishFish/SeafoodMeats/Fowl

Mixed TypeSecondary Food Chart

Secondary Foods (Gluten Free)

Nutritional Typing Test - Mixed Type

* rifeK

* kliM Eaten with the peel or skin Eaten without the peel or skin

D a i r y

whole fat

G r a i n s

* trugoY

Tart FruitsCranberries NutLemon

(on the cob)

htnaramAecir nworB

taehwkcuB

nroCtelliM

taOaoniuQ

eciR dliW

ChestnutLimePomegranate

Moderate Glycemic

Fruits should be fresh, raw & slightly unripe whole grains only

cimecylG hgiHcimecylG hgiH ot etaredoMcimecylG hgiHcimecylG etaredoM

Jicama

Kohlrabi

OkraPeasPumpkinRutabaga

Spaghetti squash

Summer squashTurnipYellow squashZucchini

ekohcitrA

teeB

torraC

Legumes

Parsnip

PotatoSunchoke (Jerusalem artichoke)

yrd ,snaeBslitneL

yrd ,saeP

maY

hsauqs retniW

oraTotatop teewS

Strawberry

yrrebpsaRmulP

seirreb rehto llA

elppA

tocirpAyrrebkcalB

yrrebeulBseirrehC

giF

separGeniratceN

hcaePraeP

Persimmon

ognaMegnarOayapaP

elppaeniPPomegranate

eniregnaTnolemretaW

emiLnomeL

iwiKtiurfeparGayomirehC

epuolatnaC

snoleM rehto llAananaB

While on the 60 day gluten free plan it is advised to also eliminate pasteurized dairy products.

*

It is advised to consume fruit which the skin is also eaten and to include small amounts of fat.

Raw Dairy is much more nutritionally valuable than pasteurized dairy and is allowable during your initial 60 days of gluten free. For listings for raw dairy in your area, log onto www.realmilk.com

V e g e t a b l e s S w e e t F r u i t s

10

The Prime MIXED Type Nutrition Plan (Gluten Free)

**

1.

2.

3.

4.

6.

7.

8.

9.

10.

11.

Make a commitment to choose foods from the Mixed Type Nutrition Plan: Primary & Secondary food charts.

Eat as much fresh and organic food as possible.

Work toward a goal of committing a 90% focus on your mixed type meal plan as presented, while allowing your liberty of choice within the remaining 10%. If you are following the gluten free meal plan, simply avoid gluten within your 10% liberty choices.

The prime mixed type meal plan is based on starting EVERY meal with high quality protein and fat together with yourvegetable nutrition selected from the primary food list. It is important to consume your primary foods first prior tointroducing any chosen secondary foods in order to achieve blood sugar stability.

Aim for approximately an equal amount of protein and vegetable consumption and approximately one quarter of your meal derived from fat. Fine tune this based on the results of your daily meal diary.

If you have a desire for any of the secondary foods feel free to consume it after your primary foods have been eaten. Once again this is to aid in blood sugar stability.

Five days worth of breakfast, lunch, and dinner ideas are provided to get you started on implementing your meal plan.

Always remember that this is a process. Make your best meal choice possible. Recognize that your best choice may vary.

Remember that for at least the first 60 days you will remain gluten free. Please be sure to have complete compliancewith this.

At the end of being gluten free for 60 days, you will have two choices. One is to remain gluten free if you are having a positive response. The second choice is to reintroduce gluten to assess your individual level of gluten intolerance.


Raw eggs. Many people are concerned about salmonella. While this is always a possible risk, it is quite small. The risk appears to be less than one in 30,000 for non-organic commercial eggs. The risk could be substantially lower for eggs obtained from healthy chickens. For more information on this subject you can go to http://www.mercola.com/2002/nov/13/eggs.htm.

*

Mixed TypeMeal Instructions

Nutritional Typing Test - M i x e d Type 11

5. It is best to consume proteins marked with + along with vegetables marked with + or proteins marked with ~ along with vegetables marked with ~. Please be sure to add appropriate amounts of fat to this meal.


Breakfast

2-3 Applegate Farms turkey sausage links, 2 soft boiled eggs served over sliced tomatoes & baby spinach leaves. Top with fresh chopped basil & olive oil.If desired end with ½ cup of oatmeal, with ¼ cup of raw milk, cinnamon and 1/8 tsp real vanilla extract.

2-3 Amy’s or Applegate Farms chicken sausage links. Eat with lightly steamed cauliflower. Lay strips of raw cheese on top after turning off heat. Top with diced tomato and chopped fresh or dried oregano. If desired finish off with ½ cup of buckwheat (buckwheat groats in bulk from Whole Foods) topped with a small amount of diced green apple and cinnamon.

2 soft boiled eggs, 4 oz smoked or lightly baked salmon topped with chopped fresh dill, sliced tomato, 2-3 chopped shiitake mushrooms & chopped green onion. Top with 2 oz crumbled raw feta cheese. Add in 2-4 fresh calamata or green olives.If desired finish off with 3-4 cantaloupe or honeydew slices.

2-4 slices of hormone free turkey bacon, ½-1 cup cottage cheese w/ 1 tbs chopped fresh chives. Eat with lightly steamed cauliflower and fresh tomato. Top with 1 tbs olive oil. If desired finish off with a small amount of pear with nut butter.

Veggie omelet (3 eggs) with asparagus, mushrooms and 2 oz of raw cheese. It is ideal to bake your omelet in a glass Pyrex dish at 225 until formed. If cooking stovetop use ½ tsp coconut oil and a low flame. Top with 1 tbs raw butter (allow to lightly melt on top) Add Italian seasoning and Himalayan salt to taste. If desired finish off with a handfulof organic strawberries or fresh peach slices in raw cream.

Lunch

Spinach salad w/ slices of hormone free rare roast beef and turkey breast slices (4-6 oz total), sliced mushrooms, cucumber, cherry tomatoes, & 1 sliced hard boiled egg. Dressing made with 2 tbsolive oil or walnut oil, 1 tsp apple cider vinegar. If desired finish off with a small handful of organic raspberries.

1-2 turkey burgers (mixture of dark and light meat) w/ 1 tsp chopped parsley, 1 tsp chopped red onion, ½ tsp mustard. Bake in glass Pyrex at 225 for 20-30 minutes. After bakingtop with raw cheese. Eat w/ a small salad of red leaf lettuce, ½ chopped avocado, sliced mushroom and tomato. Dressing with 2 tbs olive oil and 1 tsp apple cider vinegar (add in 1 tbs of raw cream or yogurt with chive, garlic or green onion for a creamy dressing). If desired finish off with a small handful of blueberries.

4-8 oz total of hormone free rare roast beef slices and turkey breast slices wrapped around sliced cucumber & celery sticks & stuffed with sunflower or other sprouts, 2-3 oz of raw cheese & horseradish mustard. Dip in 1-2 tbs raw cream or yogurt with chopped dill, chive, garlic or herb of choice. If desired finish off with corn on the cob topped with raw butter, paprika and Himalayan salt.

5-6 large romaine lettuce leaves, 4-6 oz of hormone free rare roast beef and black forest ham slices. Lay romaine leaves on plate & top w meat slices, sliced tomato, mushrooms, cubed avocado, grated raw cheese, sliced tomato and cucumber. Top with dressing made of 2 tbs olive oil, 1 tsp apple cider vinegar (add in 2 tsp raw cream or yogurt with fresh garlic and/or chive if desired). If desired finish off with apple slices slathered with raw almond butter.

Sear 4-6 oz of Ahi tuna steak (1-2 minutes on each side.) Thinly slice and add to aromaine and red leaf lettucesalad w/ cucumber, tomato,red pepper, chopped greenonion & cubed avocado.Dressing w/ 2 tbs of organicsesame oil, freshly squeezedlime, pinch of cayenne pepper,freshly grated ginger and adash of low-sodium tamari orshoyu. If desired finish off with2 small apricots.

4-6 oz of wild caught salmon topped w/ Italian seasoning and lemon wheels. Bake at 225 for 15-20 minutes. Add 1-2 tbs of olive oil when done baking. Have with ½ cup of cottage cheese w/ fresh chopped chives. Eat w/ lightly steamed asparagus and red pepper topped with 2 tsp raw butter. Add in ½ of a cubed avocado. If desired finish off with a small organic sweet potato with skin.

2-4 oz of wild caught salmon along with 2-4 oz of flounder (total of 4-8 oz). Top with paprika dried sage, 1 tbs fresh dill and thinly sliced lemon wheels. Bake at 225 for 20 -30 minutes. Top w/ 1 tbs olive oil when done baking. Eat with a salad of arugula, spinach, 3-4 cherry tomatoes and ½ oz of raw cheddar cheese. Dressing with 2 tbs walnut oil and 1 tsp apple cider vinegar. If desired finish off with baked or steamed acorn or delicata squash with 2 tsp freshly squeezed orange juice, cinnamon and 1-2 tsp raw butter lightly melted on top.

1 whole chicken fryer (3 lbs) with fresh rosemary and whole garlic cloves (form slits in chicken & stuff with rosemary and garlic). Bake in glass Pyrex at 225 for 2 ½ hrs. Eat w/ lightly steamed broccoli & cauliflower topped w/1 tbs raw butter (allow to lightly melt on top). Chicken will be good for 3 or 4 meals. If desired finish off with watermelon dusted with cinnamon.

Steak tartar made with 4-6 oz ground bison or beef (it is ideal to grind meat in food processor at home or ask butcher to freshly grind the meat for you) 1 tsp chopped red onion, parsley, mushroom, paprika, ¼ tsp dijon mustard, Himalayan salt and pepper to taste. Top with 1 raw egg yolk or if preferred mix yolk into tartar. Eat with ½ cubed avocado, 3-4 cherry or grape tomatoes, chopped spinach & grated red cabbage. Dressing w/ 2 tbs olive oil & 1 tsp apple cider vinegar. If desired finish off with a papaya banana shake made with 1 tbs raw cream and/or 4 oz raw milk, fresh papaya & ½ green tipped banana. Blend and top with cinnamon.

1-2 sirloin burgers served rare (bake at 225) with raw cheese (allow to lightly melt on top), avocado & tomato slices & capers. Eat w/ lightly steamed broccoli & cauliflower. Top w/raw butter or olive oil and sprinkle with paprika. If desired finish off with pear slices slathered in cashew butter.

Dinner

Mixed TypeMeal Ideas

Nutritional Typing Test - M i x e d Type 12

NOTE: If you are using low temperature cooking, the temperature should always be set at 225 degrees. Cook meat at 5 minutes per ounce and fish at 4 minutes per ounce. Always use a covered glass dish. Using low temperature cooking helps to maintain the nutritional integrity of your foods.

Tip number 1Always chew your food thoroughly. Get in the practice of putting your fork down until you have swallowed your previous bite of food. This will aid in the absorption and assimilation of your foods as well as increasing the transition time through the colon. This is one factor that is a substantial advantage to all Nutritional Types.

Tip number 2Always eat your protein, fat, and carbohydrates together at every meal. Remember that it is very important to never exclude one of these macronutrients. An equal amount of protein and carbohydrates may be best. The ratios and types of these macronutrients will vary from person to person.

Tip number 3

Do not snack on carbohydrates -- even if they are so-called good carbs such as fruit. Fruit will fit into your meal plan, but as dessert. It is important to remember that even though fruit is a natural sugar, it is still sugar which leads to blood sugar instability and health challenges if used in excess. This is especially true if fruit is used alone.

Tip number 4

Always include a protein source with your breakfast. A typical carbohydrate heavy breakfast is not a good way to start the day for your assessed nutritional type. Try to also think out of the box with breakfast by eating non-breakfast type foods such as leftovers from the prior evening dinner. You may be pleasantly surprised on how much better you feel after this breakfast.

Tip number 5

To the best of your ability purchase your vegetables from an organic source or from a local farmers market (seasonal). Remember that it is not only the types of foods and ratios but also the quality of the foods that is important. While we know that better quality generally means a higher cost, it is important to remember that consuming higher quality foods generally leads to a need for less food. Our bodies are not starving for quantity, they are starving for quality.

Related Link

Related Link

Mixed TypeDaily Tips

Nutritional Typing Test - M i x e d Type Tips 13

Tip number 6

When preparing meals, work towards achieving equal amounts of protein and carbohydrates. This is an adjustment for many since we have become accustomed to a large salad with a small protein source. Remember that large quantities of carbohydrates are not best for your assessed Nutritional Type. Please don’t leave out the fat since that macronutrient is also very important for you.

Tip number 7Work towards achieving approximately 20 - 25% of your meal from quality fats such as raw butter, cream or cheese, olive oil, coconut oil, avocado, nuts and seeds, and olives. Always remember to use Krill oil to achieve the much needed omega-3 fatty acids. If you are struggling with weight challenges, it is important to remember that fat consumption does not create weight gain. It is the consumption of high glycemic carbohydrates which leads to high insulin that is the true culprit in weight gain.

Tip number 8

Optimal meals for your Nutritional Type would include, but are not limited to: small salads with a protein and fat source, stews, soups with heavy meat and vegetables/topped with cheese, and a meat chili without beans, topped with cheese. These types of meals create a good balance of all the necessary macronutrients for your assessed Nutritional Type.

Tip number 9

Only use higher glycemic foods such as fruits, gluten free grains, potatoes, and legumes at the end of your meal and in small amounts. These foods create blood sugar instability that can lead to multiple health challenges including weight gain. If your goal is to regulate blood sugar or to lose weight, it is best to use these foods sparingly or not at all. Adding a bit of fat when consuming these will slow the release of glucose.

Tip number 10

When making sandwiches use large romaine lettuce leaves filled with your protein source such as roast beef, chicken or turkey, fat such as avocado, raw cheese, or olives, and vegetables such as tomato, mushrooms, or bell peppers. This will provide a much more refreshing vehicle for your protein and fat than the use of bread. It also eliminates a known high glycemic food that creates challenges for most of our population.

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Tip number 11

If you are looking for a vehicle for your favorite marinara, meat sauce, or alfredo, steam green beans or spaghetti squash in place of pasta and add your favorite sauce and shredded Romano or parmesan cheese. This is just another example of providing a low glycemic option to a regular challenging food in our culture. What most of us do not recognize is that the pasta is not really what we enjoy, but the sauce and grated cheese that we are truly craving.


Tip number 12

When making a fresh vegetable juice, it is best to add raw cream and a raw egg to create a complete meal. and this This can be used as a meal replacement for breakfast. While introducing fresh veggie juice into your meal plan does require some work and the cost of a juicer, it is the best way to introduce a natural source of vitamins, minerals, and enzyme activity to aid in creating your optimal health goals.

Tip number 13Instead of coffee in the morning drink hot water, two tablespoons of raw cream, nutmeg, and cinnamon. It’s a very satisfying warm drink in the morning. Most individuals crave the warmth of their drink with some fat, so this provides a welcome alternative to coffee. If you are going to indulge in an occasional cup of coffee, please be sure that it is organic. If you are using decaf, please be sure that it is naturally decaffeinated with water.

Tip number 14

One of the goals of Nutritional Typing regardless of your individual Nutritional Type is adjusting the correct fuel mix for your individuality. In accomplishing this you will work towards consuming the smallest portions that would still provide you with strong, consistent, and lasting energy throughout the day. This is less taxing on your gastro intestinal tract which is an energy intensive system. It will leave you with increased energy for your bodily processes and more energy for your daily life.


(Wild, ocean caught fish & seafood are highly preferred.)

† Dairy

Moderate Glycemic High Glycemic

- Wild Rice - Milk

- Hearts of Palm- Carrot Nut

- Chestnut

Specialty FoodsNatto

PRIMARY FOODS FOR PROTEIN & FAT

Liver, heart, kidney & other organ meats

AbaloneBeef

(*Dark meat only)

Sardine

Clam

Duck

Pork Chop

Chicken

Rainbow Trout

(*Dark meat only)

Bison / Buffalo

Crayfish

(*Dark meat only)

Wild Game

Goose

Tuna, dark(Ahi)

- Fresh Peas(with or without Pod)

(*Dark meat only)

Very Low Glycemic

Oyster

*Bacon (rinse well) Scallops*Sausage (not spicy)

Quail

Turkey

Shrimp / Prawn

*acceptable but not preferred Snail

Nuts & Seeds

Squid / Octopus

Primary Foods for CARBOHYDRATES

sggE & yriaD †

Complimentary Foods that Primari ly Provide High Quality Additional FAT

Almond (c)

Oils Flax (c)

Low Glycemic

Peanut (c)

Special Note :

Walnut (c)

High Glycemic

- Beans(Kidney, Black, Pinto, Garbanzo, etc.)

- Corn(on the cob)

- Brown Rice

- Split Peas

High Glycemic

- Artichoke Hearts

semugeL

- White Potato

Sesame (c)

Sunflower (c)

Peasant

(c) Contains a small but significant amount of carbohydrate for a Protein type

- Banana(partly green)

- Pear

Vegetables

High Glycemic

Meats Poultry Fish Seafood

Goat

Lamb

Venison

Liver, heart, kidney & other organsMedium PurineMedium Purine

* Dark meat is from the leg, thigh & neck.

High Purine High Purine High Purine High Purine

Medium Purine

Medium Purine

Lobster

Crab

Caviar (fish eggs/roe)Mussels

Anchovy

Herring

Artic Char

Mackerel

Salmon

Vegetables Fatty Fruits

CeleryMushroomsSpinach

AsparagusCauliflower

String Beans

ButterCheese

Cooked EggsCottage Cheese (c)Cream (c)GheeRaw Eggs

Initially, choose only the Vegetables listed above. After the first week - if you feel a need for additional Vegetable nutrition, feel free to add any Vegetable to your meal plan that you have a taste for – as long as it grows above the ground. Be aware of how it affects your meal satisfaction & cravings.

While on the 60 day gluten free plan, it is advisable to also eliminate pasteurized dairy products.

Raw Dairy is much more nutritionallyvaluable than pasteurized dairy. For listings for raw dairy in your area, log onto www.realmilk.com

Avocado (c)Coconut (c)Olives (c)

Coconut OilFlax Seed Oil

Macadamia Nut Oil

Olive Oil

Pumpkin Seed Oil

Sesame Seed Oil

Walnut Oil

Brazil (c)Cashew (c)

Hazelnut/Filbert (c)

Macadamia (c)

Pecan (c)

Pine Nuts (c)

Pistachio (c)

Pumpkin (c)

Grains Fruits

Moderate GlycemicHigh Glycemic

Caution Foods Printed with a dash ( - ) may be too high in Carbs for Some Protein Types.

- Winter Squash- Lentils

- Oats

- Amaranth- Quinoa

- Cranberry - Kefir

- Yogurt

- Apple

Protein TypeFood Chart (Gluten Free)

Nutritional Typing Test - Protein Type 16

The Prime Protein Type Meal Plan (Gluten Free)

**

1.

2.

3.

4.

5.

6.

7.

8.

Make a commitment to choose ALL of your foods from your protein type nutrition plan.

Eat as much fresh, organic food as possible.

Work towards an eventual goal of committing a 90% focus on your protein type meal plan as presented, while allowing your liberty of choice within the remaining 10%. If you are following the gluten free meal plan simply be sure to avoid gluten.

Please follow the Prime Protein type meal plan for your breakfast, lunch, and dinner. It is a 3 part meal plan. Parts 1 & 2 are ESSENTIAL - part 3 is optional.

Part 1: Eat high quality meat, fowl, fish, or seafood from the prime protein type meal plan at EVERY meal, and

Part 2: Consume some very low glycemic and/or low glycemic vegetable nutrition with every meal! Also, consume at

Part 3: You may consume artichoke hearts, carrots, peas, beans, lentils, gluten free grains, raw milk, raw kefir, raw

Provided are five days worth of breakfast, lunch, and dinner ideas to get you started on implementing your meal plan.

Always remember that this is a process. Make your best meal choice possible. Recognize that your best choice may vary.

Remember that for at least the first 60 days you will remain gluten free. Please be sure to have complete compliance with this.

At the end of 60 days gluten free you have two choices. One is to remain gluten free if you are having a positive response. The second is to reintroduce gluten to assess your individual level of gluten intolerance.


Raw eggs. Many people are concerned about salmonella. While this is always a possible risk, it is quite small. The risk appears to be less than one in 30,000 for non-organic commercial eggs. The risk could be substantially lower for eggs obtained from healthy chickens. For more information on this subject you can go to http://www.mercola.com/2002/nov/13/eggs.htm.

*

Protein TypeMeal Instructions

Nutritional Typing Test - Protein Type Meal Instructions 17

ALWAYS eat your meat, fowl, fish, or seafood FIRST!

least one of the following complementary foods along with your vegetable nutrition: raw cream,* raw butter, raw cheese, coconut oil, natto, cottage cheese, eggs,** avocado, olives or olive oil, coconut, seeds, nuts, or nut butters.

yogurt, potatoes, winter squash, apple, pear or banana, but only in small amounts and only at the very end of yourmeal or not at all. Do not eat any of these foods at the start of a meal or in between meals as a snack. When eatingpart 3 foods always consume additional fat.


Breakfast

2-3 Applegate Farms turkey sausage links, 1 soft boiled egg, ½ cup of baby spinach leaves, 1 T grated carrot, 2 oz raw cheese, 4 fresh olives

5 oz of rare bison fillet (top with 1 T raw butter lightly melted on top), 1 poached egg over a bed of spinach, topped with 2 oz grated cheese, 4 asparagus stalks and chopped avocado.

1 lightly baked sirloin burger topped with 1 slice raw cheese, milkshake with 1 T raw cream, 1 raw egg, 1/8 t cinnamon and 1/8 t alcohol-free vanilla extract. Have ½ of a granny smith apple.

1 whole chicken leg lightly baked and topped with 1 T raw butter, 1 soft boiled egg topped with 2 oz grated raw cheese, 1 T chopped fresh dill and 2 stalks chopped asparagus. 2” fresh coconut dipped in flax meal.

2-3 Whole Foods brand bacon slices, 1 poached egg topped with 2 oz grated raw cheddar cheese over a bed of ¼ cup of chopped spinach and chopped avocado. Eggnog with 1 T raw cream, cinnamon and vanilla extract.

Lunch

Small spinach salad with 6 oz Applegate Farms rareroast beef slices, 1 chopped hard boiled egg, chopped asparagus, 3 oz raw monterey jack cheese. Dressing with 1 T raw cream, 1 T chopped chives, 1 t apple cider vinegar, 1 t expeller pressed olive oil.

1 whole chicken leg (lightly baked at 225) topped with 1 T raw butter, 7 stalks lightly steamed asparagus, 2 artichoke hearts topped with melted butter and slivered almonds, 4 fresh olives. Dessert: 2” fresh coconut dipped in 1 T raw cream with 1/8 t cinnamon.

6 oz bison fillet marinated in 1 T shoyu, 1 t sesame oil, 1 t grated ginger root, 1 clove minced garlic, 1 t chopped green onion. Marinade for 1 ½ hours and lightly bake at 225. Eat with spinach salad, 2 artichoke hearts, 3 oz raw cheese, chopped avocado and dressing of choice.

Applegate Farms rare roast beef slices rolled around lightly steamed asparagus, horseradish, Dijon mustard, 3 oz raw cheese and avocado slices. Eat with a side of artichoke hearts and a hard boiled egg. Have ½ of a pear or apple with raw almond butter if still hungry.

6 oz wild caught tuna served rare over salad of baby spinach leaves, lightly steamed green beans, 2 oz crumbled goats milk feta cheese, ½ handful of raw slivered almonds, 4 black olives, chopped avocado,1 T chopped fresh dill, 1 t wild capers. Dressing of choice.

Turkey meatballs (use dark ground turkey), 1 T chopped parsley, 1 t chopped onion, 1/8 t Worcestershire sauce (from Whole Foods), 1/8 t dried oregano. Form into medium sized balls and bake at 225 in glass casserole dish for 30 minutes. Eat with baby spinach salad, 1 T grated carrot, 3 stalks chopped asparagus, 4-5 green olives, 2 oz of raw cheese and dressing of choice. If still hungry have an eggnog shake or ½ sweet potato (with skin) and 1 T raw butter.

Ground sirloin burger (lightly baked at 225), topped with slice of raw cheddar cheese, 1 t wild capers, baby spinach leaves and sautéed mushrooms and onion. Eat with salad of artichoke hearts, 1 T grated carrot and 4 fresh olives. Dessert: ½ apple and 10 raw almonds.

1-2 whole chicken legs lightly baked at 225. After baking add 1-2 T of olive oil and poultry seasoning (Whole Foods brand is great). Eat with 7 stalks chopped asparagus, thinly sliced red onion, 2 T grated carrot and 2-3 oz of raw grated cheese. If still hungry have Arrowhead Mill organic peanut butter with fresh celery stalks.

4-7 oz of wild caught salmon lightly baked at 225. Add 1 tsp raw butter and one T chopped dill after it is baked. Eat with 3-4 oz of lightly steamed asparagus with 2 oz of raw cheese, 4 green olives and 2 artichoke hearts. If still hungry have 10 walnuts and ½ of a green apple.

2 bison burgers with 1 thin slice of raw cheese. Lightly steam green beans and add 1 tsp raw butter, ¼ cup of slivered almonds and a small squeeze of lime. If still hungry have a soft boiled egg. If still hungry have 2 inches of fresh coconut with ½ handful of raw pumpkin seeds.

Dinner

Protein TypeMeal Ideas

Nutritional Typing Test - Protein Type 18

Tip number 1Always chew your food thoroughly. Get in the practice of putting your fork down until you have swallowedyour previous bite of food. This will aid in the absorption and assimilation of your foods as well as increasing the transition time through the colon. This is one factor that is a substantial advantage to all Nutritional Types.

Tip number 2Reduce your consumption of carbohydrates. Over consumption may create imbalances for you. This does not mean to eliminate carbohydrates completely. You will still require approximately 30% of your meal from carbohydrates. But, over consumption of carbohydrates typically leads to poor energy production and weight gain for your Nutritional Type.

Tip number 3

Increase your consumption of red meat and fattier seafood, such as salmon, while keeping a focus onthe quality of the flesh proteins you purchase. It is always best to purchase organic, grass fed beef andwild caught seafood when available. Please remember the quality of your nutritional choices is of utmost importance.

Tip number 4

Increase your consumption of fat and include fat with every meal. Fat is very important for your Nutritional Type and you may need as much as 25 - 30% of your meal from fat to be at your best. This is especially important during the colder weather periods. It is important for those challenged with weight gain that consuming your fat is still very important and that fat consumption is not the cause of weight gain but it is the higher glycemic carbohydrates which raise insulin that is the main factor.

Tip number 5

Always eat a flesh protein at every meal -- even if it is in small amounts. It is generally best to get approximately 40% of your meal from a flesh protein to be at your best. However, within specific Nutritional Types there can be a variance in needs from one individual to the next, so the percentages are never written in stone. As you progress through the program you will learn to understand your individual needs.

Related Link

Related Link

Protein TypeDaily Tips

Nutritional Typing Test - Protein Type Tips 19

Tip number 6

Only consume fruit at the end of the meal or not at all. When eating fruit, it is also best to eat fruit with the skin on. Eat it with added fat. These tips will aid in regulating blood sugar to promote balance within your body and aid in weight loss. However, fruit is not a necessity. It is recommended you consume most of your fruit during the warmer seasons of the year.

Tip number 7Reduce your consumption of root vegetables if you are looking to reduce weight. These vegetables generally have a high glycemic index and create weight challenges among other potential health challenges. They are still quality nutritional foods, but best if used sparingly. If these are to be used please only eat them in small amounts, at the end of your meal, and always with added fat.

Tip number 8Reduce your consumption of grains and eliminate all gluten containing grains. The non-gluten containing grains may be fine in small amounts, but please eat them sparingly and with added fat. Except for a small percentage of those assessed with your Nutritional Type, most do not respond well to grains and it may be best to eliminate or reduce these products.

Tip number 9

Always eat your protein first when eating a meal. Even though this goes against what most of us weretaught it is generally best to eat your most important food first.

Tip number 10

Always be sure to include a vegetable at every meal. But make it a smaller portion than your protein.Approximately 30% of your meal should come from vegetables to be at your best. Vegetables shouldalways be eaten with fat to aid in the slower release of glucose and an improved use of energy in your body.

Tip number 11

Evaluate your willingness to consume high purine foods such as organ meats, liver pate, liver sausage, herring, sardines, anchovies, mussels, and caviar. These are foods that create a more substantial state of balance for most that are assessed as your nutritional type. While many do not naturally gravitate towards these foods you may want to experiment by adding them in. You may start craving these once your body recognizes the benefits that are provided. Once you achieve the balance you are looking for you may be able to add these back into your meal plan sparingly.


Tip number 12Eat approximately equal amounts of fat as carbohydrates (preferably above ground vegetables). Even though we have been told to stop eating fat for decades it is important for you to achieve this higher fat intake. The key is to focus on low glycemic carbohydrates along with fat consumption. Some quality fats that can be used are raw butter, cream or cheese, olive oil, coconut oil, avocado, nuts and seeds, nut butters, and olives.

Tip number 13When you eat fruit, primarily choose apples, pears, coconut, and green tipped bananas. Never use these asa snack. These should only be used at the end of the meal, in small amounts, and with added fat. Examples of this would be a half an apple with peanut butter, a half a pear with cheese, a banana with a small handful of nuts, or shredded coconut mixed in with some yogurt. If you are going to use other fruits other than those listed, choose fruit where you would consume the skin along with the fruit.


Gluten SensitivityA Commonly Overlooked Health Hazard

There is no more contention around any health issue than the subject of how to choose foods thatare right for you. People who want to eat healthy, nutritious foods are frequently confused aboutwhat to do. Many follow what they assume are healthy diets with the best intentions, only to unwittinglybe causing health problems by eating foods that are harmful to them.

The following discussion of this complex and misunderstood issue provides a starting point for making sensible food choices based on science, not opinions.

The focus of this discussion will be on food intolerance and food allergies with a special emphasis on the newly discovered condition referred to as sub-clinical or hidden gluten intolerance.

The purpose of this discussion is to help you understand the importance of eating foods that are well-tolerated and to teach the value of avoiding those foods that can lead to health problems.

articles, etc. It is clear that there is little to no consensus on what constitutes a healthy diet or how togo about choosing foods wisely.

There are dozens of diets to help a person lose weight, enhance athletic performance, or incorporatefoods such as soy products to help hormonal balance; in fact, there are diets for every imaginablepurpose, but sorting through the contradictory advice has become so challenging that many peoplesimply give up.

Each week the media reports more and more information about the

“food pyramid” has replaced the old four food groups. The challenge is

each of us as individuals.

First and foremost, any diet-related advice must be based on soundphysiological principles, not on personal experiences, preferences,current fads or product marketing. Science can guide us in terms ofexplaining the basic requirements for normal human physiology andfunction when it comes to how to eat.

Nutritional Typing Test - Gluten Sensitivity 22

by Dr. Dan Kalish and diet that apply to all of us. Scientists have known for decades that proper blood sugar control is absolutely required for maintenance of appropriate fat levels, to have good cognitive function, and to stimulate healthy immune function.

well-tolerated and health promoting for our unique body chemistry.

well you have maintained your blood sugar control over time. Similarly, there are diagnostic tests

HIDDEN GLUTEN INTOLERANCE

I will now address the subject of sub-clinical or hidden gluten intolerance. This recently discovered health problem is at epidemic proportions in certain populations in the United States and sadly is largely unrecognized. Later in this section, I will discuss lactose intolerance, sucrose intolerance and the subject of food reactions in more detail.

DEFINITION OF SUB-CLINICAL INTOLERANCE

Sub-clinical means hidden. In other words, there are often no obvious symptoms that would direct a doctor or patient to suspect subclinical conditions. Since symptoms aren’t obvious and sub-clinical

consequences related to sub-clinical gluten intolerance without understanding the true cause of their problems.

By their very nature, sub-clinical problems are hard to recognize and frequently go undetected de-

Additionally, there are sophisticated laboratory tests available that screen for food intolerance and food allergies to determine what speci�c foods are right for you. These lab tests can be used byanyone seeking to determine reliable, science-based dietary recommendations.

There are two general topics to investigate in determining the best diet for you.



DISCOVERY OF SUB-CLINICAL GLUTEN INTOLERANCE

-liam Timmins’ clinical observations as well as those of other physicians involved in treating patients with chronic fatigue, weakened immunity, and environmental illness.

Over the course of many years, there has been continual work to uncover the nature and extent of this problem in the United States and Europe. In 1994, a technological breakthrough in the form of a highly specialized salivary test for sub-clinical gluten intolerance made more comprehensive investi-gation into this problem possible.

THE FIRST TESTS FOR SUBCLINCIAL GLUTEN INTOLERANCE

chronically ill patients. These patients had been previously unresponsive to all known treatments. Through laboratory research of this patient population of chronically ill individuals, it had become

The observation that there was a genetic component to the condition narrowed the range of pos-sible explanations. At one point, Dr. Timmins realized there could be a connection with the diets of this select group of patients and their unknown condition.

When the initial salivary tests for sub-clinical gluten intolerance were run on several hundred people from this population, 80-85% tested positive. This outstanding discovery has now been demonstrat-ed time and time again with a wide range of patients.

gradually understood. The evaluation process has become even more comprehensive and many of those people with this condition who may have gone undiagnosed in the past can now be accurately tested.


RELATIONSHIP TO CELIAC DISEASE

Sub-clinical gluten intolerance is often confused with a medical condition called celiac disease, celiac sprue or non-tropical sprue, sometimes referred to as gluten enteropathy or gluten intolerance. The reaction to gluten in celiac disease is similar to sub-clinical gluten intolerance, except as to the de-gree of intensity.

-ferent based on the severity or degree of damage.

Celiac disease is not hidden, or sub-clinical, and as such it is easier to diagnose. A person with celiac disease may have blood in their stool or experience disabling pain when they consume gluten-con-taining foods.

Other symptoms of celiac include steatorrhea, which is undigested and unabsorbed fat in the stool, and dermatitis herpetiformis, a skin condition. These obvious symptoms often lead doctors to recognize those with celiac in

Others with celiac disease are not diagnosed until the adult years. In addi-tion to the clinical presentation, celiac disease can be detected by a blood

symptoms alone.

GLUTEN AND GLIADIN

What exactly is sub-clinical gluten intolerance? Sub-clinical gluten intolerance refers to exposure to -

refer to this condition. Gliadin is a polypeptide, a long chain of amino acids, which is present in the gluten protein portion of certain grains and also in soybeans.


This subject is confusing, and there is much misinformation about gluten and gliadin. To clarify, glia-din, the molecule that causes the problem, is present in some, but not all gluten-containing foods.

and couscous.

Some of these grains have lower concentrations of both gluten and gliadin than -

centration food source, is not well-tolerated by people with sub-clinical gluten intolerance.

This dietary restriction eliminates bread, pasta, bagels, and cereals. There are rice and almond-based breads available, usually found in the refrigerated section of your local health food store. There are also rice, yam, and corn-based noodles, and cereals, crackers and other gluten free substitutes on the market.

SAFE GLUTENS

Rice, corn, buckwheat, and millet have glutens, but the glutens in these foods do not contain the

safe grains include quinoa and amaranth. In some cases people are allergic to rice, corn, buckwheat or millet, independent of the reaction to gluten/gliadin.

Reading labels can be very misleading; don’t trust them. Some companies list their products as glu--

nication, sub-clinical gluten intolerance will be used to refer to this sensitivity to gliadin in the rest of this discussion.

AVOID CONCENTRATED SOY PROTEIN

Soybeans are another food that many people with gliadin intolerance react to. It is best to avoid all

eliminating gliadin, and then to reintroduce it back into the diet at a later time to see how reactive you are to soy.


Even though soy has gotten a lot of attention in terms of its ability to help women with hormonal imbalances and bone loss, this does not hold true for

-tion and ultimately exacerbate hormonal imbalances and accelerate bone loss.

Soy products can be very helpful for women who tolerate gliadin and have

from Japan and China where gluten intolerance is not as common as it is in the United States. Additionally, the traditional diet of these Asian countries is rich in foods that help balance the negative issues associated with soy con-sumption.

So, if you have sub-clinical gluten intolerance — what can you eat? As already mentioned, rice, corn, millet, quinoa, amaranth, oats, and buckwheat are OK, unless you are allergic.

There has been some debate about whether or not oats are “safe,” and while they do contain a small

unless one experiences any adverse symptoms.

-ing chicken, turkey, beef, pork, lamb, tuna, salmon, etc. Any kind of vegetable and any type of fruit is OK, as are all beans, except in some cases, soybeans may be a problem.

TREATMENT RECOMMENDATIONS

gluten reaction with several natural products.

-mation and soothe irritated tissue in the intestinal tract. Deglycerized licorice root can also be used to

Most people don’t feel better immediately after eliminating gluten from their diets, as it may take 30 -

tine to heal.


on a gluten free diet. In certain cases people may feel considerably worse upon initially starting a glu--

ance, by around 6 to 9 months of being gluten free, noticeable changes have taken place.

PHYSIOLOGICAL EFFECTS OF SUB-CLINICAL GLUTEN INTOLERANCE

Following are some of the physiological changes that result from sub clinical gluten intolerance. In

comes into contact with the wall of the small intestine.

may go undetected for years or even decades before it results in the expression of symptoms.

healthy mucosa, or lining tissue of the small intestine. In some cases there may be symptoms in childhood such as allergies, asthma, reoccurring infections, a con-stant upset stomach, or milk intolerance.

Often these symptoms fade in the early adult years only for the problem to reappear when a person is between 30 and 60 years of age.

THE MEANING OF INFLAMMATION

activated.

This response is the body’s attempt to repair tissue damage and prevent infections by quickly bring-


ing our own internal 911-response team to the injury site. This physiological protection includes the -

mation.

The purpose of this physiological mechanism is to handle the insult, whether it is physical trauma, a viral or bacterial infection, or the glia-din molecule in those who are gliadin sensitive. In each case the body attempts to remove the harmful substance and quickly control the damage that has been caused.

With a mucotoxic reaction to gluten in the gastrointestinal tract, ini-tially there will be heat, redness, swelling, and importantly a change or interruption in the normal function of the small intestine.

On the cellular level, a series of events take place including dilation or enlargement of blood vessels with increased permeability and blood

protection in the form of white blood cells and other immune system cells.

-nying swelling. This is followed by movement of leukocytes, or white blood cells into the tissues for enhanced immune protection.

-

structural support.

Twelve to 14 hours after this series of physiological reactions, the body’s response to gliadin fades provided there is no further exposure. At this point, the physical regeneration and repair process can begin.

-cade and the damage to the lining of the small intestine continues. Assuming there is no further

Then the protective white blood cells degenerate or reenter the blood circulation, and cellular disin-tegration or proliferation takes place in which injured cells are replaced and swelling disappears with

goes back to wait for the next emergency call.

-sue components. This process accomplishes either regeneration of the normal tissue architecture and return of physiologic function or the formation of scar tissue to replace what cannot be repaired. This whole sequence of events can take place each time a gluten sensitive individual eats gluten-contain-


ing food.

immediate symptoms. If a gluten intolerant person eats gluten-containing foods for extended peri-

With long-term exposure, the results of this low-grade response to the gluten/gliadin molecule can

DIGESTIVE SYSTEM EFFECTS

Good health requires proper digestion and absorption. Digestion is the mechanical and chemical breakdown of the food we eat. As food is digested, it needs to be absorbed.

Absorption is the process of bringing the nutrients from our gastrointestinal tract into the rest of our body’s tissue. Digestion is initiated when we chew food and begin to break it down with digestive en-zymes. Food then enters the stomach where further breakdown occurs from the presence of stomach acid, called hydrochloric acid, and pepsin, which together begin the breakdown of proteins.

From the stomach the products of digestion enter the small intestine. The small intestine is called

However, it is in fact longer and in many ways more crucial to our health than the large intestine.

that stick out from the wall of the intestine into the lumen or center. These villi are between ½ and 1 ½ mm long, just barely visible to the human eye.

On the ends of the villi are microvilli, sometimes referred to as the brush border. These two adaptations, villi and microvilli, increase the

surface absorption area of the small intestine up to 1,000-fold. It’s estimated that the entire absorp-tive area of the small intestine is roughly the size of a basketball court.

This total area for absorption can be compromised by any condition that irritates the lining of the small intestine. In gluten intolerance, there is a destruction of the villi referred to as villus atrophy.

This poor intestinal function caused by improper digestion of food is referred to as maldigestion or literally “bad digestion.” Inadequate absorption of nutrients is referred to as malabsorption. In other words — the inability to get the vital nutrients your body needs delivered to your cells.

“small” because it is smaller in diameter than the large intestine.


EFFECT ON IMMUNE SYSTEM & HORMONAL SYSTEM

small intestine is the hormonal/immune system. Sub-clinical gluten intolerance -

ways.

There are specialized immune cells that line the small intestine called immuno-cytes. These immune cells produce secretory IgA, a critical component of the

a certain percentage of these cells, and this in turn can lower your immune defense thereby opening the door to intestinal infections.

Therefore, parasites, bacteria, viruses, and yeast or fungal organisms can more easily infect some-

immune defense is commonly referred to as depressed secretory IgA, which also can result in many other food reactions. This is because secretory IgA also helps the body handle food antigens.

THE PROBLEM WITH FOOD ANTIGENS

our immune system as OK or not OK. Antigens mark substances as foreign to the human body. The recognition of what is an OK antigen and what is not an OK antigen allows our immune system to at-tack and destroy harmful substances.

For example, when you have a viral infection like the common cold, the viruses that infect us have antigen markers on their outer surfaces and our immune system recognizes these antigens and then makes antibodies to destroy the virus.

Food is also foreign to the body and so has antigens. Typically we don’t react to food antigens. How-ever, in some people, food reactions do occur because of an inappropriate response of the immune system to antigens in food.

Other people may be sensitive to pollen antigens or mold antigens and so have reactions to these


us more susceptible to antigens of all sorts.

This can make a person highly reactive to food antigens who might not otherwise have this problem. This is another link between gastrointestinal stress and the immune system.

CORTICOSTEROIDS

-costeroid medications such as prednisone or cortisone. They are used for a wide variety of medical purposes.

Corticosteroid injections are used for joint and muscle injuries to reduce pain.

allergies to improve function of the airways.

CORTISOL — THE STEROID YOU MAKE YOURSELF

Our body also makes its own corticosteroids, the most abundant of which is the hormone called

Since cortisol is also one of the major modulators of immune function, this suppresses our immune response. As a matter of interest, this immune suppressing role of corticosteroids is used in medicine in certain circumstances when immune suppression is the goal.

With organ transplants and in some serious autoimmune diseases, large doses of corticosteroids are used therapeutically to suppress immune function. However, in other situations this immune sup-pressing role of cortisol and corticosteroid medications works against our health.

elevated cortisol suppresses our immune response, it also causes a catabolic (or breakdown) state to exist in our body. Symptoms of adrenal exhaustion will eventually appear such as fatigue, depression, loss of libido, allergies, frequent illness, etc.


MUCOSAL LINING AND LEAKY GUT

There are also many connections between subclinical gluten intolerance and other intestinal prob-lems. To describe this connection in more detail, I will review the structure and function of the small intestine.

The small intestine is constructed like a tube. The inside of the tube is the healthy mucosal lining. Mu-cosal tissues also line the sinus passageways, the lungs, the urogenital tract, the mouth, throat, and vaginal tract. These lining tissues act as vital barriers to defend the body from infectious organisms. The small intestine lining tissue also performs the crucial function of absorption of nutrients.

increased permeability (also known as leaky gut syndrome) occurs.

Leaky gut syndrome refers to the loss of integrity of this mucosal or lining tissue. Having leaky gut

through.

With leaky gut syndrome, the lining of your intestine becomes overly permeable and molecules that were not intended to cross into your blood stream enter, or leak in. This leads to a great deal of im-mune stress as your body tries to handle all these uninvited guests.

THE IMPORTANCE OF LACTEALS

Gluten reactions also cause other problems. There are structures called lacteals that are located in the tips of the villi, which can be destroyed by reactions to gluten. These lacteals are responsible for

-mised, it can result in healthy fats/oils not being absorbed that are critical to your health.

nutrients will not be realized.

-duction, anti-oxidant formation and many other processes.

It is common for people with sub-clinical gluten intolerance to develop blood sugar problems, some-times referred to as hypoglycemia. This is due to the negative e�ects on digestion and absorption insub-clinical gluten intolerant individuals


NUTRITIONAL DEFICIENCIES

-

production can lead to accelerated osteoporosis.

-pression, memory loss, and greater risk for elevated homocysteine levels, a key factor in development of heart disease.

our body and are vital for normal brain function.

-rotransmitters to communicate. They are made from amino acids found in protein-containing foods. So improper digestion and/or

The prevalence of this problem can be seen in the numbers of

depressants are called SSRIs, or selective serotonin reuptake inhibitors. These medications prevent

serotonin levels.

restore normal serotonin levels.

If you either (A) do not eat adequate protein, or (B) cannot digest protein well, or

The approach taken in natural therapies is to look for causative agents, such as

thereby improving the outcome. In this case, addressing dietary intake of protein,

ability to absorb is critical to optimal health.

In certain people who have food sensitivities, this one factor can prevent recovery from chronic fa-tigue, recurrent infections and a cycle of chronic illness.


Depending on the extent of the problem, a person may need to use extensive nutritional supple-mentation to restore normal levels of vitamins, minerals, amino acids and essential fatty acids. These natural therapies can be used with great success, provided the appropriate foods are being eaten and normal gastrointestinal function has been restored.

LACTOSE AND SUCROSE INTOLERANCE

The carbohydrate portion of milk is referred to as lactose or milk sugar. Lactose intolerance frequentlyaccompanies gluten intolerance.

Lactase, a specialized enzyme that aids digestion of lactose in milk products is usually lacking in people with sub-clinical gluten intolerance. Lactase breaks down lactose or milk sugar in the same way sucrase enzymes breaks down sugar or sucrose.

Damage to the architecture of the intestinal wall and the subsequent decrease in enzymes for lactose and sucrose digestion leads to problems in digesting dairy products such as cheese, ice cream, and all types of milk products as well as sugar containing foods.

need to avoid cow’s milk products. As the villi on the intestinal lining heal from a gluten free diet, some individuals will be able to tolerate dairy prod-ucts again in nine months to a year. In other people, there will be a more or less permanent sensitivity to dairy products.

However, in the initial 6 to 9 months of eliminating gluten, it is absolutely required to avoid all lactose-containing milk and dairy products because

-ing. This includes the complete elimination of cow’s milk products such as cheese, yogurt, cottage cheese, and milk.

Goat’s milk yogurt and goat or sheep’s milk cheeses such as feta cheese and others are usually ac-ceptable alternatives. In this instance, eggs are not considered to be dairy products.


LACTOSE HOME TEST

Some people, even in the absence of gluten intolerance are lactose intolerant and simply do not pro-duce lactase enzymes and so cannot digest dairy products containing lactose. Other people may be allergic to the proteins of milk and not be lactose intolerant. Many people will be milk protein allergic and lactose intolerant at the same time.

There is a simple home challenge for lactose intolerance. While this test may not reveal every case of lactose intolerance, it will help to identify many people who are. You may be allergic to the proteins of milk even though you are not lactose intolerant.

HOME TEST: Upon awakening, drink a large glass (8-12 oz.) of whole milk on a completely empty stomach. Do not eat or drink anything else for 3 to 4 hours.

If you experience bloating, gas, diarrhea, abdominal discomfort, mucous in the throat or abnormal bowel habits, you are likely lactose intolerant. In some cases, the symptoms may not appear immedi-ately, but will be noticed within 24 hours. If you experience no reaction whatsoever, you probably are not lactose intolerant.

There is a home test for sucrose intolerance also. First thing in the morning, add two teaspoons of pure sugar to a large glass of water. Stir well and drink. Do not eat or drink anything for three to four hours and check for any abdominal discomfort, bloating, gas or other digestive symptoms. If present, suspect sucrose intolerance.

MULTIPLE DELAYED FOOD ALLERGIES

Sub-clinical gluten intolerance often leads to the development of multiple delayed food allergies. Leaky gut syndrome and the accompanying premature leaking of food antigens into the blood-stream cause this. In time, this overexposure to food antigens causes the immune system to react, and foods that would otherwise be tolerated can become allergenic.

Although the problem with food allergies is generated by the damage from gluten, removal of gluten

circumstances, your doctor may recommend a 4 to 5 day food rotation diet. Many books are available from your local bookstores on food rotation diets.

food allergies are usually easy to recognize – for example, you eat a strawberry and get a rash. These don’t usually require testing to determine.


However, delayed food allergies are hard to identify because the reaction may not appear for hours

-mune system.

The second option is to pursue additional testing for delayed food allergies. Multiple pathway food

exactly which foods you are reacting to. You will then know what foods to avoid and what foods are safe.

It is important to employ one of these options, since eating foods that you are allergic to every day can interfere with healing of the intestinal tract.

ALLERGY VS. INTOLERANCE

There is a great deal of confusion and misinformation about food allergies and gluten. Gluten intol-

response due to the reaction to the gliadin molecule in gliadin sensitive individuals.

Sub-clinical gluten intolerance has a genetic basis, meaning it passes from generation to generation. Gluten intolerance is found most frequently in those with Irish, English, Scottish, Scandinavian, and other Northern European and Eastern European heritages.

The latest research study published in the British Medical Journal in November of 1998 found previ-

gluten intolerance. They found approximately one in 150 people with this condition.

It is suspected the levels of sub-clinical gluten intolerance are much higher. Sub-clinical gluten intol-erance and celiac occur less frequently in non-European populations.

It is important to note that many people who are gluten intolerant do not test positive on food al-lergy testing for wheat, rye, barley, and other gluten-containing grains.

Do not be misled by the fact that you do not test positive to these gluten-containing foods. You still

years with sub-clinical gluten intolerance and do not experience obvious symptoms.


Some people who are constitutionally strong and have good adrenal function and eat moderate amounts of gluten containing foods may never experience obvious symptoms. With or without obvi-ous symptoms, intestinal damage is still taking place.

FOOD ALLERGIES AND FOOD CRAVINGS

Along with food allergies come food cravings, and it has frequently been observed that people crave that which they are allergic to.

There have been many theories postulated as to why this is the case; at this point they are all specula-

foods all the time there is a high probability that you are allergic to them.

ALCOHOL AND GLUTEN

A special note about alcohol and gluten: Hard alcohol and beer are made from grains that contain gliadin and are to be strictly avoided. Wines on the other hand, are made from grapes and therefore do not contain gluten/gliadin.

However, if gluten/gliadin is ingested along with any alcohol, the gliadin is immediate--

fore, if you are gluten intolerant you must be 100% sure your meal is gluten free if you are to have any form of alcohol with your meal.

PARASITES

The structural changes to the environment of the small intestine from gluten intolerance create the perfect habitat for development of pathogenic infections.

elongating of these crypts, referred to as crypt hyperplasia and deepening of the crypts, makes for a deep pocket where a pathogen such as a parasite can survive by evading the usual immune surveil-lance that occurs in the lining tissue.


-tors taken together create a situation where parasite infections can take hold and become chronic. Parasites deeply embedded in the intestinal lining can even be resistant to powerful antibiotic treat-ments.

Because of this, people with gluten intolerance need to rule out the possibility that they are harbor-

these chronic infections cleared.

CANDIDA

There is a relationship between Candida, an opportunistic organism in the gastrointestinal tract, and food intolerances.

-mune response in the intestinal lining. This weakened mucosal immune defense can open the door for Candida to overpopulate and become invasive Candida (invasive means to invade and attach itself to the healthy mucous lining of the intestines).

NUTRITIONAL DEFICIENCIES

and carbohydrates.

vitamin A and E and K and importantly, the essential fatty acids from which we manufacture all our reproductive hormones, and adrenal hormones including estrogen, testosterone, progesterone, cortisol and DHEA.

lack of calcium, folic acid, iron, and vitamin B12. Lack of reproductive hormones leads to disruption of the normal menstrual cycle, causing PMS or menopausal symptoms.

weakening of the bones. Even if women take estrogen and calcium supplements, they may not be adequately absorbed.


Folic acid, B12, and iron de�ciencies lead to anemia, depression, and increased risk of heart diseaseand neurological diseases. Lack of antioxidant vitamins E and A compromise our ability to �ght freeradicals and can further contribute to degenerative conditions such as cancer and heart disease.

GLUTEN SENSITIVITY SUMMARY

NOT OK / NOT TOLERATED

Wheat

pastries)RyeKamut

SpeltSoyPasteurized cow’s milk products

OK / TOLERATED FOODS

Beef, pork, lamb, any type of meatPoultry - Chicken, turkey, duck, any type ofpoultryFish and Seafood - tuna, salmon, trout, halibut,

All vegetablesAll beans except soybeansCornRice, including wild rice, basmati rice, brown

Rice BreadRice crackersPotatoMilletQuinoaAmaranthOatsBuckwheat (not a wheat)Wheat and barley grass (has no protein)

Gluten FreeMeal Preparation and Recipes

Nutritional Typing Test - Gluten Free 41

We understand that it is a challenge to remove gluten from your diet, so instead of focusing on the negative and giving you a list of what to remove, we will focus on the positive and provide examples of what a gluten free meal looks like. At the very end of these examples are recipes for some non-gluten baked goods and a flour replacement recipe to be used only sparingly during those times that you are looking for a baked treat.

Please remember that gluten free does not necessarily equate to good health. Most gluten free products bought in our markets today are still an over processed poor carbohydrate that creates blood sugar challenges, and may eventually lead to poor health. A veggie type may be able to use these products on occasion, a mixed type more than likely will struggle with these, and a protein type should still avoid these foods. There are some very effective market-ing strategies when it comes to gluten free packaged products like cookies, crackers, beer, breads and the like. Please don’t be fooled into believing that gluten free makes them “good” for you. Quite simply, they are still very poor food choices for you, so please partake of them sparingly, or not at all.

Some of the meal ideas below incorporate low temperature cooking. It is recognized that cooking your food at higher temperatures will have an adverse effect on the nutrients within the food. To utilize low temperature cooking, use a glass casserole dish such as a Pyrex pan, and always use a lid on this dish for the cooking process. Cook at 225 degrees at 4 minutes per ounce for fish and seafood, and 5 minutes per ounce for all other meats. This will not only aid in maintaining a higher nutrient content, but will enhance the taste of your food.

As a part of the initial 60 days of becoming gluten free, it is also recommended to remove pasteurized dairy from your meal plans. Dairy products are listed in some of the meal plans below, but it specifically mentions raw dairy. Raw dairy can be used during this 60 days gener-ally without any challenges. Please visit www.realmilk.com to find a raw dairy connection in your area.

We are pleased that you have made the choice to educate yourself not only on the aspect of a gluten free lifestyle, but also regarding your own bio-chemical nutritional needs with nutritional typing. We welcome you to the wonderful world of balanced optimal health! This is the begin-ning of a journey that can last a lifetime.

Gluten Free Breakfast Ideas


Gluten Free Breakfast Ideas

2-3 Applegate Farms turkey sausage links, 2 soft boiled eggs served over sliced tomatoes & baby spinach leaves. Top with fresh chopped basil & olive oil. If desired, end with ½ cup of oatmeal, with ¼ cup of raw milk, cinnamon and 1/8 tsp real vanilla extract.

2 soft boiled eggs, 4 oz smoked or lightly baked salmon topped with chopped fresh dill, sliced tomato, 2-3 chopped shiitake mush-rooms & chopped green onion. Top with 2 oz crumbled raw feta cheese. Add in 2-4 fresh calamata or green olives. If desired finish off with 3-4 cantaloupe or honeydew slices.

2-3 Amy’s or Applegate Farms chicken sausage links. Eat with lightly steamed cauliflower. Lay strips of raw cheese on top after turning off heat. Top with diced tomato and chopped fresh or dried oregano. If desired finish off with ½ cup of buckwheat (buckwheat groats are sold in bulk at Whole Foods) topped with a small amount of diced green apple and cinnamon.

2-4 slices of hormone free turkey bacon, ½-1 cup cottage cheese w/ 1 tablespoon chopped fresh chives. Eat with lightly steamed cauliflower and fresh tomato. Top with 1 tablespoon olive oil. If desired finish off with a small amount of a pear with nut butter.

Veggie omelet (3 eggs) with asparagus, mushrooms and 2 oz of raw cheese. It is ideal to bake your omelet in a glass Pyrex dish at 225 until formed. If cooking stovetop use ½ tsp coconut oil and a low flame. Top with 1 tablespoon raw butter (allow to lightly melt on top) Add Italian sea-soning and Himalayan salt to taste. If desired, finish off with a small handful of organic strawberries or fresh peach slices in raw cream.

Use ½ -1 cup oatmeal with one egg white stirred in while piping hot. Top off with a few apple slices and cinnamon.

1 cup of raw plain yogurt with ¼ cup of blueberries stirred into yogurt.

2-3 Applegate Farms turkey sausage links, 1 soft boiled egg, ½ cup of baby spinach leaves, 1 T grated carrot, 2 oz raw cheese, 4 fresh olives

2-3 Whole Foods brand bacon slices, 1 poached egg topped with 2 oz. grated raw cheddar cheese over a bed of ¼ cup of chopped spinach and chopped avocado. Eggnog with 1 table-spoon raw cream, cinnamon and vanilla extract.


Gluten Free Lunch Ideas

Sear 4-6 oz of Ahi tuna steak (sear for 1-2 minutes on each side). Thinly slice and add to a romaine and red leaf lettuce salad w/ cucumber, tomato, red pepper, chopped green onion & cubed avocado. Dressing with 2 tablespoons of organic sesame oil, freshly squeezed lime, pinch of cayenne pepper, freshly grated ginger and a dash of low-sodium tamari or shoyu. If desired finish off with 2 small apricots.

Spinach salad with slices of hormone free rare roast beef and turkey breast slices (4-6 oz to-tal), sliced mushrooms, cucumber, cherry tomatoes, & 1 sliced hard boiled egg. Dressing made with 2 tablespoons olive oil or walnut oil, 1 tsp apple cider vinegar. If desired finish off with a small handful of organic raspberries.

1-2 turkey burgers (mixture of dark and light meat) with 1 tsp chopped parsley, 1 tsp chopped red onion, ½ tsp mustard. Bake in glass Pyrex dish at 225 for 20-30 minutes. After baking, top with raw cheese. Eat with a small salad of red leaf lettuce, ½ chopped avocado, sliced mush-room and tomato. Dressing with 2 tablespoons olive oil and 1 tsp apple cider vinegar (add in 1 tablespoon of raw cream or yogurt with chive, garlic or green onion for a creamy dressing). If desired finish off with a small handful of blueberries.

4-8 oz total of hormone free rare roast beef slices and turkey breast slices wrapped around sliced cucumber & celery sticks & stuffed with sunflower or other sprouts, 2-3 oz of raw cheese & horseradish mustard. Dip in 1-2 tablespoons raw cream or yogurt with chopped dill, chive, garlic or herb of choice. If desired finish off with corn on the cob topped with raw butter, pa-prika and Himalayan salt.

5-6 large romaine lettuce leaves, 4-6 oz of hor-mone free rare roast beef and black forest ham slices. Lay romaine leaves on plate & top with meat slices, sliced tomato, mushrooms, cubed avocado, grated raw cheese, sliced tomato and cucumber. Top with dressing made of 2 table-spoons olive oil, 1 tsp apple cider vinegar (add in 2 tsp raw cream or yogurt with fresh garlic and/or chive if desired). If desired finish off with apple slices slathered with raw almond butter.

Salad with red leaf lettuce, red pepper, grated carrot, cucumber, ¼ cup chick peas. Dressing with 1 tsp olive oil and 2 T freshly squeezed lemon. Have 3-4 oz of chicken breast. Have ½ cup of brown rice if still hungry.

Lightly steam red pepper, zucchini and yellow squash. Top with freshly squeezed lemon juice. Have 3-4 oz of lightly baked codfish. Coat with fresh herbs of oregano and dill after cooking and freshly squeezed lemon. If still hungry have a few sweet potato slices.


Salad with 1 chopped zucchini, 1 T grated raw sweet potato, 1 T chopped red pepper and 1 tsp chopped dill. Dressing with 1 tsp olive oil and 2 tablespoons raw apple cider vinegar. Have 3-4 oz of Applegate Farms turkey breast. Have ½ cup of wild rice if still hungry.

6 oz bison filet marinated in 1 tablespoon of shoyu, 1 teaspoon of sesame oil, 1 teaspoon of grated ginger root, 1 clove of minced garlic and 1 tablespoon of chopped green onion. Mari-nade for 1 ½ hours and lightly bake at 225 degrees. Eat with spinach salad, 2 artichoke hearts and 3 oz raw cheese, chopped avocado with your dressing of choice.

Applegate Farms rare roast beef slices rolled around lightly steamed asparagus, horseradish, Dijon mustard, 3 oz raw cheese and avocado slices. Eat with a side of artichoke hearts and a hard boiled egg. Have ½ of a pear or apple with raw almond butter if still hungry.

1 whole chicken leg (lightly baked at 225) topped with 1 T raw butter, 7 stalks lightly steamed asparagus, 2 artichoke hearts topped with melted butter and slivered almonds and 4 fresh olives. Dessert: 2” fresh coconut dipped in 1 T raw cream with 1/8 t cinnamon.

Gluten Free Dinner Ideas

4-6 oz of wild caught salmon topped with Italian season-ing and lemon wheels. Bake at 225 for 15-20 minutes. Add 1-2 tablespoons of olive oil when done baking. Have with ½ cup of cottage cheese with fresh chopped chive. Eat with lightly steamed asparagus and red pepper topped with 2 tsp raw butter. Add in ½ of a cubed avocado. If desired finish off with a small organic sweet potato with skin and added raw butter.

1 whole chicken fryer (3 lbs) stuffed with fresh rosemary and whole garlic cloves (form slits in chicken & stuff with rosemary and garlic); bake in glass Pyrex at 225 for 2 ½

hrs. Eat with lightly steamed broccoli & cauliflower topped with 1 tablespoon raw butter (allow to lightly melt on top). Chicken will be good for 3 or 4 meals. If desired, finish off with water-melon dusted with cinnamon.

Sirloin burger served rare (bake at 225) with raw cheese (allow to lightly melt on top), avocado, tomato slices and capers. Eat with lightly steamed broccoli & cauliflower. Top with raw butter or olive oil and sprinkle with paprika. If desired finish off with pear slices slathered in cashew but-ter (Rejuvanitive foods makes delicious cashew butter).

Salad with red leaf lettuce, red pepper, grated carrot, cucumber, ¼ cup chick peas. Dress-ing with 1 tsp olive oil and 2 T freshly squeezed lemon. Have 3-4 oz of chicken breast (lightly baked at 225). Have ½ cup of brown rice with this meal if desired.


Lightly sauté red cabbage, garlic, broccoli and red pepper and add freshly squeezed lemon. Include 3-4 oz of lightly baked chicken breast topped with paprika and 1 tablespoon chopped dill. Include with this meal fresh corn on the cob.

Lightly steam red pepper, zucchini and yellow squash and top with freshly squeezed lemon

juice. Have 3-4 oz of lightly baked codfish coated with fresh herbs of oregano and dill after cooking along with freshly squeezed lemon. Include a few sweet potato slices with this meal.

Start with one bison burger with 1 thin slice of raw cheese. Lightly steam green beans and add 1 teaspoon of raw butter, ¼ cup of slivered almonds and a small squeeze of lime. Add one soft boiled egg and 2 inches of fresh coconut with ½ handful of raw pumpkin seeds if desired.

Turkey meatballs (use dark ground turkey), 1 tablespoon of chopped parsley, 1 teaspoon of chopped onion, 1/8 teaspoon of Worcestershire sauce and 1/8 teaspoon of dried oregano. Form into medium sized balls and bake at 225 in glass casse-role dish for 30 minutes. Eat with baby spinach salad, 1 tablespoon of grated carrot, 3 stalks of chopped asparagus, 4-5 of green olives, 2 oz of raw cheese and dressing of choice. If desired include ½ sweet potato (with skin) and 1 tablespoon raw butter.

*Below is the flour recipe and some gluten free recipes in case you have a strong desire for a baked product as a treat on occasion. Please remember that a veggie type may be able to use these products on occasion, a mixed type more than likely will struggle with these and a protein type should still avoid these foods.

Gluten Free Flour Mixture

This is a basic mixture of gluten free flours that can be combined in advance so you have a gluten free mixture to replace conventional gluten containing flours. This mixture will contain a full compliment of your essential amino acids. Always remember to use these type of products sparingly.

1½ cups coconut flour1 cup of rice flour1 cup of potato starch flour1 cup tapioca flour½ cup cornstarch½ cup garbanzo or fava flour2 tablespoons xanthan gum


Blueberry Millet Muffins

2 large eggs1 teaspoon of finely grated orange zest1 ½ cups orange juice½ cup butter that has been melted and cooled1 cup blueberries1 cup millet flour1 cup sorghum flour2 teaspoons baking powder1 teaspoon cream of tartar1 teaspoon baking soda1 teaspoon salt½ cup turbine sugar2 teaspoons xanthan gum1 cup stone ground yellow cornmeal

Preheat oven to 350 degrees1.Grease 6 large sized muffin tins or use paper liners2.Combine flours, baking powder, cream of tartar, baking soda, and salt3.Add sugar, xanthan gum, and cornmeal4.Whisk eggs in separate bowl5.Blend in orange zest, juice and melted butter6.Add egg mixture with dry ingredients and mix until all ingredients are moistened7.Add blueberries gently8.Spoon into tins9.Bake 20-25 minutes for regular sized muffins or 30-35 minutes for large muffins10.

Applesauce Bran Muffins

1 cup rice flour1 cup rice bran½ cup hazelnut flour1 tablespoon baking powder½ teaspoon cinnamon½ teaspoon salt½ raw chopped almonds


½ cup raisins½ cup molasses½ cup unsweetened applesauce2 tablespoons olive oil2 beaten eggs½ cup almond milk1 teaspoon vanilla extract without grain alcohol

Preheat over to 400 degrees1.Blend all dry ingredients2.Mix wet ingredients3.Stir wet and dry ingredients and do not over stir4.Fill muffin cups and bake 20 minutes5.

Potato Pancake

3 raw grated potatoes1 medium grated zucchini½ cup grated carrot½ cup finely chopped onion½ cup garbanzo flour½ cup potato flour½ teaspoon salt1 teaspoon baking powder1 teaspoon dill weed1 tablespoon yellow curry2 beaten eggs2 tablespoons olive oil½ cup white wine

Combine potatoes, zucchini, carrots, and onion1.Add eggs and oil and stir to combine2.Mix the dry ingredients and add the potato mixture3.Add wine to preferred consistency4.Spoon onto a hot stainless steel pan and brown on both sides5.


Using a heavy electric mixer with a paddle attachment, combine water, olive oil and vin-2.egar until well blended. While on the lowest speed add the dry ingredients until combined.Once this is combined, beat for 4 minutes on medium speed.Gently transfer the dough to prepared pan and spread evenly to the edges.3.Bake in a preheated oven for 12 minutes 4.


Zucchini Quick Bread

2 eggs½ cup of honey½ cup olive oil1 teaspoon vanilla extract (non-gluten)1 ½ cup zucchini peeled and shredded1 cup yellow raisins½ cup of raw chopped walnuts1 cup rice flour2 teaspoons baking powder1 ½ teaspoons xanthan gum2 teaspoons cinnamon½ teaspoon salt.25 ounces of gelatin (1 envelope)

Preheat oven to 350 degrees1.Grease two 8x4x3 inch loaf pans2.Beat eggs3.Add honey, olive oil, vanilla, grated zucchini, raisins, and nuts to eggs4.Mix together flours, baking powder, xanthan gum, cinnamon, salt, and gelatin5.Gently stir dry ingredients into liquids6.Pour into loaf pans and bake for 25 minutes7.

Pizza Crust

2/3 cup of sorghum flour½ cup quinoa flour1/3 cup of potato starch¼ cup tapioca starch1 teaspoon of granulated sugar2 teaspoons xanthan gum1 tablespoon instant yeast¾ cup Himalayan salt1 ¼ cups water1 tablespoon extra-virgin olive oil1 teaspoon cider vinegar

Combine sorghum flour, quinoa flour, potato starch, tapioca starch, sugar, xanthan gum, 1.yeast and salt and mix to set on the side

Learning to Listen to Your BodyDaily Diary for Women

Nutritional Typing Test - Meal Diary 50

Name__________________________________________________ Date________________________

Phase of your Menstrual Cycle:

_____Menstrual (Typically – Days 1-4) _____Preovulatory (Typically – Days 5-14)

_____Premenstrual (Typically – Days 15-28)

_____Day Number of Cycle _____No Cycle

Complete these questions 1 to 2 hours after you have eaten.

Questions: Answers:

How is your mood before breakfast?

What did you have for Breakfast?Time:

Before Lunch Assessment of Breakfast: Was your breakfast satisfying to you?

Did you need a snack before lunch?

Did you or do you have any cravings?

How is your mood?

How is your energy?

How is your mental clarity?

What did you have for Lunch?Time:

Before Dinner Assessment of Lunch:Was your lunch satisfying to you?

Did you need a snack before dinner?


How is your mood?

How is your energy?


What did you have for Dinner?Time:

Before Bedtime Assessment of Dinner: Was your dinner satisfying to you? Did you need a snack between dinner & bedtime?Did you or do you have any cravings? How is your mood?

Copyright © Mercola.com, LLC

What is your overall assessment of how you felt today?

Learning to Listen to Your BodyDaily Diary for Men

Nutritional Typing Test - Meal Diary 51

Name__________________________________________________ Date________________________

Complete these questions 1 to 2 hours after you have eaten.Questions: Answers:

How is your mood before breakfast?

What did you have for Breakfast?Time:

Before Lunch Assessment of Breakfast: Was your breakfast satisfying to you?

Did you need a snack before lunch?


How is your mood?

How is your energy?


What did you have for Lunch?Time:

Before Dinner Assessment of Lunch:Was your lunch satisfying to you?

Did you need a snack before dinner?


How is your mood?

How is your energy?


What did you have for Dinner?Time:

Before Bedtime Assessment of Dinner: Was your dinner satisfying to you? Did you need a snack between dinner & bedtime?Did you or do you have any cravings? How is your mood? What is your overall assessment of how you felt today?

Copyright © Mercola.com, LLC

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