My Guide to Eating Healthy
Eat FAT & PROTEIN at every meal.
Fat keeps you satiated. Protein is your greatest energizer, helps you burn fat for fuel, boosts your immune system, keeps your blood sugar stable, and forms the building blocks of your lean muscle mass and feel-good, energizing brain chemicals. It is essential that you include some fat (not from highly processed vegetable oils) and protein at every meal.
Your Daily Protein Level is about 75-100gms/day (around 15% - 20% of daily intake)
Breakfast 20-25 gms
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Lunch 25-30 gms
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Snack 10-20 gms
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Dinner 20-25 gms
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Eat ESSENTIAL FATS at every meal. These fats boost your immunity against disease, enhance your metabolism, and help you lose weight. Eat pastured eggs, butter, cream, whole raw milk, olive oil (for salad dressings), full fat cheese (preferably raw), fats in meats, poultry and fish, nuts or seeds, coconut oil, avocado, and olives. Include these fats at every meal / snack for satiety and to help with weight loss.
Choose Healthy Fats ~ Enjoy foods found close to Mother Nature like Pastured Eggs and Butter, Raw Whole Milk, Raw Cream, Cultured and Fermented Dairy, Cod Liver Oil, Grass-fed or Organic Meats, Free-Range Poultry, and Pork to get the nutrient power to improve cellular metabolism, fat burning and the Vitamins and Minerals (Celtic Sea Salt is a great source of minerals) needed to stop the flames of inflammation. Use 1-2 Tbsp of flax seed meal on foods and smoothies.
Eliminate highly processed, rancid, Vegetable Oils (Canola, Soy, Safflower, Corn, Grapeseed, Cottonseed, and Sunflower) which are intolerant to heat and dangerous to health and cell communication. These modern Vegetable Oils contain free radicals and contain toxic chemicals from the extreme processing. Use Olive Oil for salad dressings and moderate heat cooking. Liberally use Coconut Oil, Butter, Lard, and Bacon Fat, for high heat cooking. Palm Oil in foods is healthy. Use Peanut and Sesame oil in small quantities.
Interested in the FAST TRACK TO FAT LOSS?
Enjoy Vegetables (especially greens) at every meal. Eat plenty of vegetables at every meal with Butter, Olive Oil or Cheese. This habit will transform your energy levels through the additional nutrients, phytonutrients, antioxidants found naturally in vegetable foods and essential fats. The body is able to absorb the nutrients in the Vegetables when you eat them with healthy fats and they are more enjoyable too.
Approximate Level of Carbohydrates is 20-90gms/day (about 10% - 15% of daily intake)
Note: Reduce carbohydrate intake if fat loss isn’t happening. This is just a guide; every body has a different amount of carbohydrates it can tolerate for weight loss.
Breakfast 5-20 gms
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Lunch 5-30 gms
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Snack 5-15 gms
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Dinner 5-25 gms
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The more you limit the sugar, starchy vegetables, breads, pastas and rice, the more likely you will be burning fat stores for energy.
Make Your Drinks Matter. Ditch the sugar containing drinks like fruit juice, soda (studies show that even artificially sweetened diet drinks can raise your insulin levels) and Vente Mocha Frappuccino. Your absolute best choices are mineral or filtered water, green and herbal teas, and a glass of good red wine (keep to 4 -5 glasses/week). Aim to cut down, or better eliminate, artificially sweetened drinks. Try Stevia to sweeten tea or sparkling water. Stevia does not raise insulin levels.
Why Fat, Protein and Green or Non-Starchy Vegetables at Every Meal?: The protein and “good” fats keep your blood sugar more stable, and slow down the release of the hormone insulin (insulin stores fat) so you can burn fat from your fat stores. Protein and good fats/oils do not disrupt your blood sugar. Build your main meals with protein, good fats/oils, and at least 1 cup of non-starchy vegetables.
Where to Purchase
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Items Available
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Farmer’s Market,
Torrance and Palos Verdes |
Booths; Organic Pastures Raw Dairy Products; - Cream, Milk, Qephor, Cheese, Almonds, and Pasture Raised Eggs; Lindner Bison, Bison; Dey Dey’s Grass-Fed Meats; Many Organic Produce or Local Farm fruits and vegetable stands
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Sprouts Farmers Market,
San Pedro
(formerly Henry’s Market)
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Organic Pastures Raw Milk and Colostrum, Grass-Fed Meats, Raw Cheese, Twin Labs Cod Liver Oil, Sprouted Grains Breads, Flax-Seed, Nut Butters, Stevia, Coconut Oil, Applegate Farms Nitrate Free Bacon and Hot Dogs, Jones Dairy Farm All Natural (fully cooked) Nitrate-Free Sausage
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Sprouts Farmers Market, Torrance
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Organic Pastures Raw Milk, Raw Cream, Fermented Dairy, Ezekiel Sprouted Grains Breads, Stevia, Coconut Oil, Applegate Farms Nitrate Free Bacon and Hot Dogs
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Trader Joe’s,
Torrance, Redondo Beach, San Pedro |
Frozen Berries, Organic Produce, Nuts and Seeds, Grass-Fed Beef, Organic Chicken, Fage Whole-Milk Greek Yogurt, Sprouted and Sour Dough Breads, Stevia, Coconut Oil, Kerrygold Butter, Nitrate-Free Hot Dogs and Bacon
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Whole Foods,
Torrance, Redondo Beach |
Vital Farms Pasture-Raised Eggs, Whole Foods Brand Omega-3 Eggs, Lifeway organic plain whole milk Kefir and Traderspoint Grass-fed plain organic Yogurt (for smoothies), Grass-Fed Meats, Organic Valley Pastured Butter, Raw Cheese, Organic Produce, Nut-Butters, Stevia, Spectrum Coconut Oil, Flaxseed, Applegate Farms; Nitrate-Free Bacon, Pork Sausage, Organic Salami and Sandwich Meats, Cheeses, and Nitrate-Free Beef Hotdogs
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Dr. Al Sears Primal Force (on-line) www.PrimalForce.Net click “Pace Muscle Up” for Protein Powder or click “Cod Liver Oil”
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Primal Force Vanilla Protein Powder that is not isolated protein, is from grass-fed cows on organic pastures, slightly sweetened with Stevia, (for Smoothies), Primal Force Cod Liver Oil
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Where to Purchase
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Items Available
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Rockwell Nutrition (on-line) www.RockwellNutrition.com click “Protein Powder: No Gluton” for Designs for Health PaleoMeal “Organic” Protein Powders or Whey Cool “Organic” Protein Powders
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Pharmax Cod Liver Oil, PaleoMeal Protein Powder that is non-isolated, is from grass-fed cows on organic pastures, sweetened with Stevia; Chocolate, Strawberry-Banana and Unsweetened Vanilla (for Smoothies), Whey Cool Protein Powder in Chocolate and Vanilla (all are very good tasting)
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Ralph’s Markets
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Organic Produce, Laura’s Organic Beef, Mary’s Free Range Organic Chicken, Whole Milk Greek Yogurt (Fage), Frozen Berries, Nitrate-Free (Hormel Naturals) Sandwich Meats, Jones Dairy Farm All Natural Nitrate-Free Sausage, Truvia Stevia, Land-o-Lake Organic Eggs or Eggland’s Best Omega 3 Eggs, Organic Butter and Irish Kerrygold Butter, Lifeway Kefir (for smoothies)
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Blue Ice Fermented Cod Liver Oil
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For more information on Nutrient-Dense Foods
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Possible Shopping List
Most items on this list can be found at the Farmers Market, Henry’s, Sprouts, Trader Joe’s(TJ), Costco (C), Ralph’s( R) or Whole Foods( WF).
FOR YOUR FREEZER: THE STAPLES
r Grass fed beef (Make into patties and freeze) (avail at WF’s or R)
r Frozen wild scallops or Frozen shrimp (TJ)
r Diestal brand turkey thighs & breast (WF’s for 1.99/lb)
r Frozen berries (blueberries, strawberries and cherries are wonderful) (avail at WF, TJ, R, C)
r Frozen veggies (have a wide variety and use them for sides, soups and stir-fry’s).
FOR YOUR FRIDGE: THE STAPLES
r Diestal or Applegate Farms: Organic turkey slices (To throw in a salad or roll-up)
r Grass fed beef or Lamb : Laura’s at Ralphs, WF’s,
r Rosies or TJ’s Organic whole chicken (For meals, salads)
r Organic pork, chicken and turkey sausages - Nitrate-Free (best quality at Henry’s, TJ’s & WF’s- look for no hormone or antibiotic added)
r Uncured, nitrate free bacon (Add bits to salads, too)
r Garlic: whole cloves and crushed (Use whole cloves to jazz up roasted veggies)
r Bagged salad greens and whole salad greens that you will chop (love Earthbound Farms mixed greens)
r Trader Joes Mixed collard, turnip, spinach greens
r Mixed colorful peppers for roasting or eating fresh and other pre-cut veggies
r Full-Fat Greek Yogurt
r Goat or Feta Cheese (for salads)
r Pastured Eggs - aim for range free and/or High omega variety
r Fresh, low-glycemic index fruits such as berries, pears & apples (Some may go on the counter to ripen)
r Bob’s Red Mill Ground Flax Seed Meal for your smoothies, yogurt or oatmeal
r Nut butters: almond butter, pecan butter, walnut butter, macadamia butter and cashew butter are yummy)
r Guacamole (Whole Foods makes an amazing one with salsa in it)
r Whole Milk Cheese (preferably Raw, or at least without Hormones/Antibiotics)
FOR YOUR CLOSET: THE STAPLES
r Nuts (Mix it up and choose from raw almonds, raw sunflower seeds, pecans, walnuts, macadamia nuts, Brazil nuts, pistachios)
r A little dark chocolate: 60% dark or higher -.the higher the percent the less sugar in contains
r Green teas (To drink both iced and hot) or Guayaki Mate tea ( WF/TJ’s)
r Ready-made sauces: Marinara or Red Thai curry sauce. Make sure you read labels to find hidden sugars or high fructose corn syrup and sodium.
r Coconut; Oil, Milk or Water for shakes and sauces (Put in the fridge after you open it)
r Sun-dried tomatoes in Olive Oil (Love to throw them into roasted veggie mix) (TJ)
Note: Look for 100 % Pastured, Pasture-Raised Eggs (not all cage-free is pasture-raised), 100% Grass-Fed or Organic Meats and Chicken or at the very minimum make sure it’s free from hormones and antibiotics. Remember, just because it says Organic, doesn’t mean it’s healthy. For more information on Nutrient-Dense Traditional Foods, visit the Weston A. Price Foundation website at www.westonaprice.org.
Vicki Keller
