Real Food Diet
We are what we eat, right? Wrong! We are what we eat, digest, and absorb. Proper digestion and absorption are lacking in so many due to the foods that are common in this culture. I know, every doctor has a different definition of a healthy diet. It gets confusing! Trust me, I know, I have sifted through all the information and now I can preach what I feel is the healthiest diet for most.
I call it the real food diet or a modified paleo diet. Basically you need to eat real food! So here it is… Meat, vegetables and fruit.
Yes, we were meant to eat meat! This is why our stomach pH is acidic and we have teeth meant for shredding and tearing. Animal protein provides you with nutrients, amino acids, and collagen that cannot be found in other foods. Oh blah blah, I ‘ve heard all the vegetarian excuses. Just say a prayer for the animal that has sacrificed itself for you and eat up! Fruit and veggies is pretty self-explanatory.
What about other foods? Well, eat them at your own risk! This is where it is a good idea to have food intolerance testing performed. Then you can identify what other foods should be strictly avoided. Given you aren’t intolerant to other foods, I have provided a list of foods to get you started. Lastly, the most important thing about eating is to remember the 80/20 rule. We aren’t robots! Eat well 80% of the time but if you can tolerate it and you want a figgin’ cupcake on your birthday, DO IT! And do it guilt free!
Think happy thoughts about what you eat, whatever it is!
Protein: Daily amount for Men 80-120gm/day. Women 70-100gm/day
Meats: Beef, chicken, lamb, turkey, pork, wild game, organic nitrate free lunchmeats.
Seafood: Any fish, shellfish, shrimp, sardines.
Nuts & Seeds: Almond, cashew, walnut, pecan, macadamia, nut butters, pumpkin, hazelnut, sunflower, brazil, flax, sesame, chia.
Beans: ok if tolerated. Maximum 1 cup per day.
Vegetables: Daily amount 2-4 servings + 1 plate of greens.
Kale, chard, lettuces, arugula, spinach, all greens, sprouts, asparagus, artichoke, beets, cabbage, peppers, carrots, cauliflower, celery, collard greens, radish, turnip, green beans, mushrooms, eggplant, onions, peas, Brussels sprouts, bamboo shoots, broccoli, fennel, parsnip, cucumber, kale, leeks, jicama, olives, sauerkraut, watercress, okra, quinoa.
Fruit: Daily amount 1 piece or 1 cup of fresh organic
Avocado, berries, pears, apples, banana, cherries, plums, prunes, kiwi, lemons, limes, nectarines, oranges, pomegranates, grapefruit, melons, peaches, tangerines, figs, tomatoes.
Starches: Daily amount 2 cup maximum
Butternut, acorn, delicata & spaghetti squash, sweet potatoes, nuts and seeds.
Healthy fats & oils:
Cold pressed olive oil, coconut oil*, butter, ghee*, fish oils, sesame, avocado, walnut
Oils to avoid: corn, soy, canola, margarine
*Use for high heat cooking
Condiments & Sauces:
All herbs and spices, sea salt, oil & vinegar, tomato sauce, dairy-free pesto, hummus, natural ketchup, natural mayonnaise, sauerkraut, mustards, all sauces or condiments that are low in sugar and gluten and dairy free, almond butter, tahini sauce.
Sweet: Use very sparingly
100% liquid stevia, raw local honey, organic real maple syrup, fresh fruits, dates, fresh fruit sorbet made without sugar, frozen grapes or blueberries.
Beverages: ½ body weight in ounces daily (140lbs = 70oz water daily)
Pure filtered water, natural mineral water. Caffeinated teas and coffee limit to 1 cup in am only.
Paleo Diet: paleodietlifestyle.com, paleoplan.com, everydaypaleo.com, comfybelly.com, the nourishinggourmet.com, elanaspantry.com, fastpaleo.com
Other: Foodnetwork.com, Epicurious.com
Cookbooks: Internal Bliss, The Paleo Diet Cookbook, Food That Grows, The Primal Blueprint Cookbook.
Food Intolerance Evaluation
Food intolerance evaluation can identify foods that may be causing chronic irritation in the body. The test is quick and easy! It involves a finger stick to collect a small amount of blood. Your blood is then put in contact with a variety of foods and a measurable reaction is observed. This is different from food allergy testing in several ways. Food allergy testing (either skin or blood) is only evaluating your immune systems reaction to foods. It can be unreliable depending on the state of the individual’s immune system. Most people can identify frank allergies as their reactions are more immediate and severe in nature.
A food that is not tolerated, may not be digested or broken down properly, which causes a chronic irritation in the body.
Reactions to these foods can take weeks or months to accumulate and become obvious symptoms. They may also continue to create low levels of inflammation that constantly disrupt optimal body function without any outright symptomology.
Not only are food intolerances known to cause digestive issues, but they can also cause dysfunction that manifests in several different ways. Headaches, Iliocecal valve syndrome, skin rashes, adrenal fatigue, weight gain, joint pain and brain fog are all common examples of food intolerant symptoms. When starting a routine of proper diet and nutritional supplementation it is important to have these intolerances identified as they can contribute to almost any symptomology. Identifying these foods enables Dr. Della to make more specific dietary recommendations and allows a clearer path to optimal health.