- String Cheese
- Handful of Nuts
- Hard Boiled Egg
- Celery with Nut Butter (almond, macadamia, sunflower seed, cashew, etc.)
- Full Fat Yogurt, such as Greek Yogurt
Note: If you are a vegetarian, follow food combining practices to improve protein availability. The best book on this is Diet for a small planet, by Francis Moore Lappe.
What is a Carb?
- All Types of Grains
- Snack/Breakfast Bars
- Energy Bars
- Baked Goods
- Fruit Juices
- Fruit Smoothies
- Engergy Drinks*
- High Fructose Corn Syrup
- Agave Nectar
- Potatoes and Yams
You must read labels. All prepared foods have the amount of protein, fat and carbohydrates listed on the label.
* Do not use sugar substitutes. Although they may have no carbs listed, the chemicals do affect blood sugar. The only sweeteners that should be used are honey, xylitol (made from birch trees–can be found at Whole Foods or online) and Stevia (best brand is Sweet Leaf, found at Whole Foods or online).
++ When you do eat carbohydrates, make them high quality or healthy carbs.
What is a Healthy Carb?
- Whole grains (oats, quinoa, amaranth, brown rice, millet, etc.)
- Whole grain breads/products (such as ezekial bread, tortillas, etc. These can be found at Sprout’s, Trade Joe’s, Whole Foods)
- All vegetables
When eating vegetables, always add some type of fat/oil as it helps the minerals absorb better. Example: broccoli with butter, salad with olive oil, stir-fry with coconut oil, etc.
Have healthy fat with every meal and snack. Do not use low or no fat products. Fat is not what makes people overweight, too many carbohydrates is the problem. Our body needs healthy fat for our hormones, proper brain function, etc. Over 60% of our brain is made up of fat cells.
What is a Healthy Fat?
- Nuts and nut butters/seeds and seed butters
- Organic butter
- Full fat dairy products
- High quality fish oils and fish (i.e., salmon, sardines, etc.)
- Organic/grass fed meats
- Virgin olive oil (do not heat–this causes it to become rancid quickly. A rancid oil becomes a free radical, which causes cell damage.)
- Flax seed oil, black currant seed oil borage oil
- Coconut oil (handles heat well–imparts a sweet flavor)
- Refined coconut oil (handles heat well–no flavor)
- Palm and palm kernel oil (handles heat well)
- Sesame oil (handles het well)
- Cold pressed peanut oil
DO NOT USE: margarine, corn oil, canola oil, sunflower oil, soy oil, cottonseed oil, safflower oil.
Exercise regularly. There are many benefits, but the main purpose here is to help regulate blood sugar by burning excess.
Make a 3-day food journal, counting only carbs. This program is not concerned with calories, only carbohydrates.
For a very clear explanation about blood sugar, carbs and insulin, you may view the following: www.youtube.com/merrittwellness
The following supplements may be used/needed: Purification Program, Diaplex, Cataplex B, Gymnema, Cataplex GTF, Cruciferous Complete, Tuna Omega 3 Oil.
Read the other two articles in this series: