The Diet For Human Beings Companion Guide to DVD

PROTEINS – 30% TO 40% OF YOUR FOOD

Animal meats such as Buffalo, Venison, Wild Seafood (Not Farmed), Pastured Poultry, Beef, Lamb. Buy grass-fed/wild meats from ranchers, Farmer’s Markets, on the web.
Eggs – whole eggs from pasture-raised birds, cooked as little and as slowly as possible.            Nuts And Seeds – raw, unsalted.  Best if soaked overnight in filtered water.
Hard Cheeses such as gouda, cheddar, parmesan; preferably from organic, raw milk.
Unsweetened Yogurt from goat, sheep, coconut.  Raw cow’s milk yogurt if tolerated.
Organic Whey Powder, only if low-temperature processed and from raw milk.
Beans - only if soaked 24 hours, then sprouted 2 days, then cooked in crock pot (or on very low heat with no boiling), for 6 – 8 hours. Eat rarely and only if digests well.
Soy Tempeh occasionally (avoid tofu and TVP as they are not fermented)

VEGETABLES – 40% TO 50% OF YOUR FOOD ( 4 TO 7 SERVINGS DAILY)

All Vegetables, preferably organic. No canned or fried (frozen is ok)
10 To 15% of veggies served raw; mostly lightly steamed, baked, grilled or sauteed

FATS – 25% TO 40% OF YOUR CALORIES.   KEEP NUTS REFRIGERATED

Organic butter, ghee, whipping cream     Organic coconut oil    Canned coconut milk    Organic lard or tallow        Meat juices and fats from pasture-raised animals
Extra-virgin olive oil, olives (fresh, not canned)          Avocados
Other cold-pressed oils such as walnut, macadamia nut, tea, avocado
Nuts, seeds, nut butters (no peanuts)    Best if soaked per “Nourishing Traditions” book
Avoid canola, corn, safflower, sunflower, cottonseed, soybean oils

COMPLEX CARBOHYDRATES  –  0% TO 10% OF YOUR CALORIES

Occasional wild rice, buckwheat, quinoa, if soaked overnight and cooked properly as per “Nourishing Traditions” book.
Small serving sweet potato.
Avoid all gluten grains; wheat, rye, barley, spelt, kamut.  
Avoid gluten-free oats unless properly prepared as per “Nourishing Traditions” book.
Avoid soy except fermented tempeh or miso, or sprouted mochi

FRUITS – 10% OF YOUR FOOD   (BERRIES ARE BEST)

1/2 to 2 small servings daily (limit bananas, pineapple, dried fruit).  Or, avoid.
Some people cannot tolerate fruit if they have yeast or unstable blood sugar.

BEVERAGES

Reverse-osmosis filtered water, or bottled spring water
Herb tea or coffee substitutes      Small amounts kombucha or organic green tea
Perhaps organic vegetable juices, not much carrot, not fruit (limit amounts)

SWEETENERS                                                     CONDIMENTS

Raw Honey, Maple Syrup, Stevia                   Mined Salt Or Low-Temp Sun-Dried Sea Salt
Fruit Or Pure Fruit Juice

DAILY DIET GUIDELINES – THE DIET FOR HUMAN BEINGS

ARISING

Glass of pure water, room temperature or warm

BREAKFAST

Protein + Vegetables + Fat
Example: Plain yogurt with soaked nuts, with celery or carrot sticks or berries, bacon
                Cheese omelet with spinach or asparagus, organic sausage
                Toaster-oven baked sausage, with salad, leftover cooked veggies, olive oil
                Leftover turkey and vegetables, with sliced avocado, ½ cup berries w. cream

LUNCH

Protein + Vegetables + Fat
Example:  Organic salad with wild salmon, lots of veggies, Parmesan cheese, olive oil
                 Buffalo burger (no bun), steamed chard, large salad w. nuts and macadamia oil
                 Steamed wild shrimp and vegetables (no rice), butter, cashews, celery sticks
                 Sprouted low-temperature cooked beans with veggies, meat and sour cream

SNACK

Fruit + Fat
Example: 1/2 Apple or Pear with almond butter or pumpkin butter, or with cheese
Or; eat a complete meal but everything in smaller amounts than a full meal

DINNER

Protein + Vegetables + Fat
Example:    Grass-fed steak with green beans, ghee, walnuts, 1/3 sweet potato, berries
                   Grilled mahi-mahi with lemon butter, steamed vegetables, Caeser salad (no croutons)

Beverages are best at least 1/2 hour before food and 1 1/2 hours after food.  
Avoid iced beverages, caffeine, soda, artificial sweeteners, Nutrasweet. Avoid high fructose corn syrup.  Drink half your body weight (in ounces) daily.  Example: a 100 pound person needs 50 ounces of water as a daily baseline.  Finish your daily water intake 2 - 3 hours before bed.

Avoid microwaves, canned food, fried food, packaged supermarket food (contains colors, sugars, preservatives and MSG).  Avoid food bars, protein shakes. Avoid soy or hemp milk.  Avoid almond or rice milk unless very low in carbohydrates. For protein powders, use organic, raw milk, low-temperature dried whey, or pumpkin seed protein powder.

Choose your dinner items based on how well you sleep after eating them.  Some people need less protein at night than others.  Some need more.  In general, if you don’t sleep well, add more fat and dark meat to your diet.

THE MAIN FOOD GROUPS (PROTEINS,FATS, CARBS)

PROTEINS

MEATS, FISH AND ANIMALS:

Organic, pasture fed or wild (limit farmed fish).   Best from ranchers and farmers.  Shop at
farmer’s markets or from online at www.paidom.com or www.uswellnessmeats.com.
Strictly limit large fish such as tuna, shark, swordfish and halibut (high in mercury)
Canned wild salmon, and water or olive oil packed sardines are convenient (www.vitalchoice.com)

EGGS, CHEESE AND DAIRY

Pasture-raised (beyond organic) eggs.  Best from farmer’s markets or Vital Farms brand.
Cook eggs as little and as slowly as possible.  Raw is fine if fresh, high quality eggs
Organic dairy products and cheese; best from  raw milk, non-pasteurized

 NUTS, SEEDS, (AND MAYBE BEANS)

Not pure proteins, but a good source.  Occasional tempeh, miso, tamari – no other soy.
Beans MUST Be prepared as per The Diet For Human Beings.  Check IF digestible then.

FATS

PLANT FATS:

• Coconut oil, coconut milk.
• Fresh olives (not canned), olive oil, avocado, avocado oil.
• Nuts and seeds, best prepared as “Nourishing Traditions” directs – soaked, dried.
• Cold-pressed oils, never hydrogenated.  High in monounsaturates is best.
• Best oils: olive, avocado, tea oil, walnut, grapeseed, macadamia oil from www.vitalchoice.com.
• Worst oils: corn, canola, cottonseed, soy, safflower, sunflower.

ANIMAL FATS:

• Butter, ghee, heavy cream, unsweetened yogurt (preferably goat, sheep or coconut),
• Real cheese (not Velveeta, fast food or cafeteria “cheese”).  
• Eggs.
• Juices and fat from healthy meats.  
• Non-hydrogenated lard or tallow.

CARBOHYDRATES  (In order of preference)

#1).  All vegetables, especially the non-starchy ones (not canned).
#2).  Low sugar fruits such as berries, apples, pears, cherries.  Occasional other fresh fruit.
#3). Sweet potatoes and starchy vegetables such as acorn squash.  Occasional wild rice.
LIMIT (OR AVOID) THE FOLLOWING:
#4).  WHOLE grains, not crushed or ground into flour unless just ground.  Best if soaked according to Nourishing Traditions Cookbook. Sprouted grain breads and tortillas. Best to avoid all gluten grains.
#5).  Beans, lentils and split peas IF soaked 10 – 24 hours, & cooked long and slowly.  Eat only IF digestible.
#6) AVOID.  Refined flour (most bread, pasta, etc.)  Sugars and sweeteners, including artificial ones (except Stevia, or a little raw honey or maple syrup).  Avoid alcohol or juice, except small serving.

CONDIMENTS  

Sun-dried solar salt such as Himalayan Salt. Fresh herbs, garlic. NO MSG.