1. Eat whole, fresh, unprocessed, natural foods in the 30 – 40% protein/ 30 – 40% healthy fat/ 20 – 40% carbohydrate ratio. If you are insulin resistant in any way, the ratio is 40-40-20. If you have NO insulin resistance [I doubt that if you live in the USA] you can increase the carbs to 30-30-40. Eat things that would exist in the Garden of Eden. If you question whether or not you can eat it in good conscience, ask yourself, “Does this exist in the Garden of Eden?” If so, you may eat it. Note; Carbs include vegetables and fruit.
2. Eat only foods that will spoil, but eat them before they do.
3. Try to eat locally and in season.
4. Don’t eat anything your Great-grandmother wouldn’t recognize.
5. Avoid WHITE carbs [sugar and starches]!!! Carbs should be predominately complex so as to not increase insulin resistance and thus dysglycemia. Dysglycemia impairs the immune system and increases inflammation.
6. Avoid High Fructose Corn Syrup like the plague – it IS the plague.
7. Avoid packaged foods [they usually contain Trans-fats, hydrogenated fats, artificial colors, preservatives – if you are sure they do not, they should be okay].
8. Eat naturally raised proteins including fish, seafood, poultry, beef, lamb, game, organ meats and eggs.
9. It is probably best to avoid dairy products because of additives, hormones and antibiotics. They are also associated with allergies and excess mucus production, but if you cannot avoid them, then eat whole, naturally-produced milk products, examples – raw milk and butter, or fermented products such as whole yogurt, whole cheeses and raw sour cream. [Good luck finding any of that in Texas.]
10. Use ONLY traditional fats and oils including butter and other animal fats [lard, tallow, and suet], extra virgin olive oil, expeller expressed sesame and flax and the tropical oils – coconut and palm. Do not overheat them as this can convert them to Trans-fats.
11. Eat fresh fruits and vegetables, preferably organic, in salad and soups or lightly steamed with butter. The “Rule of Fruit” is – for every serving of fruit, eat 2-3 servings of vegetables. Eat fruit as it comes from nature [Smoothies are great]. Eat fruit by themselves if possible. Eat them before noon.
12. It is best to avoid most grains as it is very difficult to obtain true whole grains. Most are processed. Nuts can be a great source of protein but many nuts are old, rancid, over-roasted and may have a fungus that produces aflatoxin. Eat the freshest nuts you can find. If you must eat grain, use fresh, whole grains that have been prepared by soaking, sprouting or sour leavening so there is neutralization of phytic acid and other anti-nutrients.
13. In 1800, the average American ate 2 lbs. of sugar per person per year. In 1906 we ate about 6 lbs. per person per year. In 1970 we ate 123 lbs. per person per year. In 2012 we ate 152 lbs. per person per year. Remember, this is just sugar and NOT the total carb intake. The total carb intake in 2012 was estimated at 238 lbs/person/year. Sugar is the most popular ingredient added to food in the USA. It is highly processed. It is found not only in cakes, cookies and sweets but even ketchup, BBQ sauce, crackers, breads, soups, cereals, peanut butter, salad dressings and even cured meats. Almost anything processed has sugar. Agave is also highly processed and not good for you. Sugar is white crystalline powder that we extract from a plant; it produces tolerance, dependence, dosage escalation and withdrawal symptoms on cessation. It is a drug. It is very addictive. It stimulates the same centers in the brain as all other drugs of abuse. Fruits are acceptable because of the high nutrient density. If you must use a sweetener, natural sweeteners such as raw honey, maple syrup, molasses, Xylitol and the herb Stevia are recommended. Although these are more natural they are still simple carbohydrates and can still have a profound effect on your blood sugar, even the ones without calories. Because sugar behaves like a drug, eating anything sweet causes us to want more. It’s like giving an alcoholic “near” beer just makes him/her want more alcohol. We just need to get away from the “sweet” thing. By the way, alcohol is a sugar.
THE GARDEN OF EDEN DIET
· No white foods [starches, sugar, pastas, bread, etc.]
· No packaged foods that contain hydrogenated or partially hydrogenated oils.
· Imagine what would be available in the Garden of Eden and choose those foods [Example – vegetables, fruits, natural meats and raw nuts]
· Get rid of the guilt associated with eating.
· 90/10 Principle – 90% of the time, follow the first 4 principles and 10% of the time – just have fun.