What do I Eat?

How do I Eat for Health and Weight Loss

The most important thing to know is that the hormone Insulin is a Fat Storing hormone.  Overweight people are not able to burn stored fat on the body when insulin in present.  Our fat stores are not available for us to use as energy because insulin locks in fat into our fat cells and won‘t let it out until insulin goes down. 

Carbohydrates raise insulin in the body.  Insulin goes up in the body when we eat grains (whole and refined) and foods with sugars.  Your body doesn’t know the difference between whole grains and refined grains.

The good news is our cravings for fattening starches and sugars go away after we eliminate them for a time.  When you eat primarily healthy fats and protein for awhile, the addiction to them and the obtrusive thoughts of food go away!  Keep insulin levels low by reducing the starches and sugars eaten.

Eat optimal amounts of fat and protein at every meal to keep from getting catabolic & help maintain lean body mass.  Add in Omega-3 rich foods (grass-fed meats, poultry from chickens eating grass, wild-caught fish, shellfish, eggs from pasture raised chickens, butter and milk from grass-fed cows, Nut-Butters, and Cod Liver Oil) into your diet to feed your body the substrates that produces your adrenal, sex & thyroid hormones.

Get an Oil Change!  Eliminate highly processed, rancid, Vegetable Oils (Canola, Soy, Safflower, Corn, Grapeseed, Cottonseed, 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 they endure.  Use Walnut, Flax Oil or 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.

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 at least Organic Meats, 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 ground flax seed on foods and in smoothies.

Eat your Non-Starchy Veggies! Aim for a quota of at least 5-6 servings a day of colorful nutrients.

Enjoy healing teas in between meals such as green, white, ginger, licorice, roobois, ginseng, red clover, mint, lavender, nettles, or a combo of these herbs and teas.

Get 7-8 hours of deep sleep and aim to be in bed before 11pm to renew your hormones and keep your hunger balanced.
Click on other Health Articles and Must-See Videos posted to help with your health goals.

Vicki Keller

Food Choices (Low Glycemic)

(Eat at every meal)

Choose free-range, cage-free, grass fed and no hormone added sources whenever possible.
Chicken and Turkey (with the skin), Nitrate Free Sausage and Bacon,
Pastured Eggs, Organic Whole Milk, Cheese
Organic Whole Milk Yogurt (Greek is great, not low/non fat), Kefir
Wild-Cold Water Fish – sardines, salmon, halibut, cod, mackerel, tuna, Shellfish 
Red meats (saturated fat), NZ Lamb (saturated fat), Game, Organ Meats,
Full Fat Cottage Cheese
Grass-Fed Whey Protein (include with Fats like Cream, Whole Milk, or Kefir)

(Enjoy some at every meal)
Dry Roasted Almonds or Pistachios or Macadamia Nuts
Freshly ground Flaxseed Meal 
Organic Walnut Oil  
Cod liver oil, Olive oil, Olives 
Flaxseed oil, Avocado, Ghee 
Coconut Milk or Oil, Palm Oil
Grass Fed Butter
Lard, Meat & Poultry Fats

(eat unlimited)
Aim to eat some at every meal

 Arugula  Asparagus  Bamboo shoots  Bean sprouts  Beet greens  Bell peppers
 Broadbeans  Broccoli Brussels sprouts  Cabbage  Cassava  Cauliflower
 Celery  Chayote fruit  Chicory  Chives  Collard greens  Coriander   Cucumber
 Dandelion greens  Eggplant  Endive  Fennel  Garlic  Ginger root  Green beans
 Hearts of palm  Jicama  Jalapeno peppers  Kale  Kohlrabi  Lettuce
 Mushrooms  Mustard greens  Onions  Parsley  Radishes  Radicchio
 Snap beans  Snow peas  Shallots  Spinach  Spaghetti squash  Summer squash
 Swiss chard  Tomatoes Turnip greens  Watercress  
, Sprouted or Dry Roasted Nuts and Seeds

Limit these Carbohydrates for Weight Loss
If your goal is fat loss, limit servings. 
(Keep Carb Count well under 100 grams)

 Squash (acorn, butternut, winter), Artichokes, Leeks, Lima beans, Okra, Pumpkin
 Sweet potato or yam, Turnip, Legumes; Black beans, Adzuki beans, Black beans
 Chick peas (garbanzo), French Green Beans, Great Northern beans
 Kidney beans, Lentils, Mung beans, Navy beans, Pinto beans, Split peas, White beans
Brown rice, Sprouted pasta, Sprouted Corn tortillas (1), Sprouted Grain Bread; Ezekiel bread (limit to 1 slice)  Quinoa, Amaranth, Oatmeal

One serving = 1C berries, ½ cup other fruit;
aim to eat 1-2 servings/day

Low Glycemic Index & Best Choice Fruits
 Berries (blackberries, blueberries, boysenberries, elderberries, gooseberries, raspberries, strawberries)

Moderate GI Cherries  Pear  Fresh apricots
 Melons  Orange  Peach  Plum  Grapefruit  Pitted Prunes  Apples  Avocados  Kiwi fruit  Lemons  Limes  Nectarines Tangerines  Passion Fruit  Persimmons  Plums  Pomegranates

High GI – eat sparingly, or after a workout
 Banana  Pineapple  Grapes  Watermelon  Mango  Papaya

1 serving = 8oz; Aim for 6-8 Cups of Filtered Water/Day

·      Mineral water (Pellegrino) Green Tea/ Herb tea
·      Regular or Decaf coffee/ Tea   
·      Coconut Water

Meal and Snack Ideas


1.   2 - 3 whole egg vegetable omelet w/1 C veggies: spinach, sliced tomatoes, mushrooms, broccoli,
2.   2-3oz beef patty, 1 C roasted peppers, handful of fresh spinach,
3.   1 cup cottage cheese or quality Greek yogurt, 1/2 cup berries & 2 tbsp flaxseed meal, 2 Tbsp walnuts
4.   1 slice of sprouted grain bread with or 1/3 C Egg / Salmon or Tuna Salad inc. plenty of herbs, celery and extra lettuce on bread
5.   1 - 2 Nitrate Free Sausage or Nitrate Free Bacon, 2 HB/soft cooked egg, 1 C fresh veggies 1 slice of sprouted grain bread (optional) w/ generous pastured butter
6.   3/4 cup cooked oats w/2 tbsp flaxseed meal (add after cooking) 1 tsp cinnamon, ¼ C. fresh fruit with either a 1/3 c cottage cheese, plain yogurt or ½ C Kefir (to add more protein to this meal)

7. Breakfast Brain Booster or Exercise Recovery Beverage:
    Combine in a Blender or Magic Bullet
  • 1 scoop grass-fed (non-isolated) Whey Protein Powder (PaleoMeal or Dr. Al Sears Muscle Up)
  • ½ - ¾ Cup Plain (no sugar) Whole Milk Kefir or Whole Milk Yogurt or Raw Whole Milk
  • 2 T of Raw or Pasteurized Cream (not ultra-pasteurized)
  • 1/3C fresh/ frozen Berries (if fruit is fresh add a few ice-cubes)
  • 2 tbsp ground flaxseed meal
  • Add 1/3 C water (sparkling water works great), if needed  


1.     Chicken (with Skin), Turkey (dark meat is great), Bone-in Beef, Fish or Shellfish.  1 cup broccoli or Non-Starchy Vegetable + 1 cup mixed salad with seasoned wine vinegar and a healthy oil (olive oil, walnut oil, butter, or full fat cheese melted on veggies)
2.     Soup/Salad Combo:  1 Cup of Chicken and Vegetable Soup & Mixed Green Salad w/ fresh greens and olive oil and vinegar dressing.
3.     Nicoise salad with 2-3 oz of canned tuna, boiled egg, green beans, capers, cherry tomatoes, salad greens and Dijon vinaigrette
4.     Bone in Steak and Veggies (Rib-Eye, Porterhouse, T-Bone, Chuck Roast) w/Grill Veggies; Asparagus, Cauliflower, Broccoli, or a Big Salad with lots of Veggies and Olive Oil Based Salad Dressing
5.     Salad w/Chicken or Beef over a bed of mixed greens, tomatoes, avocadoes; Olive Oil Based Salad Dressing.
6.     Mexican Restaurant - Beef or Chicken Tostada (don’t eat fried tortilla) - Ask for No Beans and you can use Avocado, Guacamole, Sour Cream, and lots of Salsa for Dressing or Olive Oil based Salad Dressing.


1.     ½ cup berries, pear or apple & ¼ C dry roasted or sprouted nuts/seeds (almonds, pistachios, sunflower)
2.     Celery & Carrots with Peanut Butter or Hummus
3.     Hardboiled Egg, 1C Vegetable juice
4.     1 C. Full Fat Greek yogurt or Full Fat Cottage Cheese w/1 tbsp. Ground Flaxseed meal, 1/4C berries
5.     Raw Cheese & 1 fistful of fresh fruit
6.     A Handful of Dry Roasted Nuts or Sprouted Nuts
7.     A smoothie (see recipe above)