Created
June 15, 2013 22:41
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James Dullaghan revised this gist
Jun 15, 2013 . 1 changed file with 10 additions and 73 deletions.There are no files selected for viewing
This file contains hidden or bidirectional Unicode text that may be interpreted or compiled differently than what appears below. To review, open the file in an editor that reveals hidden Unicode characters. Learn more about bidirectional Unicode charactersOriginal file line number Diff line number Diff line change @@ -1,16 +1,16 @@ ### How many servings should I eat per day? * Fruit = 1-2 servings * Animal protein = 4 - 6 servings * Healthy fats = 5 - 9 servings * Healthy vegetables = 6 - 11 servings ### How should I allocate my calories per day? * Healthy fats = 50% * Animal Protein = 18% * Vegetables = 28% * Fruit = 4% Or @@ -414,66 +414,3 @@ Raw only: * Charred * Deep Fried * Microwaved -
James Dullaghan created this gist
Jun 15, 2013 .There are no files selected for viewing
This file contains hidden or bidirectional Unicode text that may be interpreted or compiled differently than what appears below. To review, open the file in an editor that reveals hidden Unicode characters. Learn more about bidirectional Unicode charactersOriginal file line number Diff line number Diff line change @@ -0,0 +1,479 @@ # How many servings should I eat per day? Fruit = 1-2 servings Animal protein = 4 - 6 servings Healthy fats = 5 - 9 servings Healthy vegetables = 6 - 11 servings # How should I allocate my calories per day? Healthy fats = 50% Animal Protein = 18% Vegetables = 28% Fruit = 4% Or Fats = 50 - 80% Proteins = 10 - 30% Carbohydrates = 5 - 30% # Protein #### Diving in deep * Grass-fed beef * Grass-fed lamb * Pastured Eggs * Protein powders * Hydrolyzed collagen * Colostrum * Beef Plasma/Serum * Whey protein concentrate * Low mercury fish * anchovies * Haddock * Patrale sole * sardines * sockeye salmon * summer flounder * Tilapia * Trout #### Wading * Pastured pork * Pastured chicken * Pastured turkey * Pastured duck * Pastured goose * Whey protein isolate #### Getting your toes wet * High mercury or farmed seafood * Factory farmed eggs and meat #### Don't do it! * Soy protein * Wheat protein * Beans * Cheese * Other pasteurized or cooked dairy(except butter) # Oils and Fats #### Diving in deep * Grass-fed butter * Grass-fed Ghee * Pastured egg yolks * Grass-fed meat fat * Fish oils * Coconut oil * MCT oil * non-gmo soy lecithin * Extra-virgin olive oil * Chocolate butter * Cocoa butter * Avacado oil #### Wading * Palm oil * Pastured Bacon fat * Grain-fed butter * Grain-fed ghee * unheated almond oil * unheated hazelnut oil * unheated walnut oil #### Getting your toes wet * Duck fat * Goose fat * Canola oil * Corn oil * Cottonseed oil * Flax oil * Peanut oil * Soy and vegetable oil * Chicken fat * Safflower oil * Sunflower oil #### Don't do it! * Margarine * Other artificial trans fats * Oils made from GMO grains * Commercial lard # Veggies #### Diving in deep * Avacados * Cilantro * Olives * Parsley * Bok choy * Brussels Sprouts * Collards * Cooked spinach * Kale * Asparagus * Brocolli * Cabbages * Cauliflower * Carrots * Celery * Cucumber * Dark Lettuces * Fennel * Radish * Artichokes * Green beans * Summer Squashes * Zucchini #### Wading * Eggplant * Peppers * Tomatoes * Garlic * Onion #### Getting your toes wet * Beets * Corn(fresh on the cob) * Peas * Plantains * Sweet Potatoes * Winter Squashes * Yams #### Don't do it! * Potatoes * Mushrooms * Canned Vegetables # Fruits #### Diving in deep Low-sugar fruit: * Blackberry * Cranberry * Grapefruit * Lemon * Lime * Passion Fruit * Rasberry * Strawberry #### Wading Average-sugar fruit: * Apple * Apricot * Blueberry * Cantaloupe * Cherry * Kiwi * Nectarine * Orange * Papaya * Peach * Pear * Pinapple * Plum #### Getting your toes wet High-sugar fruit: * Banana * Dates * Grapes * Guava * Fig * Lychee * Mango * Melon * Persimmon * Pomegranate * Tangerine * Raisins * Dried fruits #### Don't do it! * Canned fruit # Nuts and legumes #### Diving in deep * Coconut Raw only: * Almonds * Brazil nuts * Cashews * Hazelnuts * Macadamia nuts * Pecans * Pine nuts * Pistachios * Walnuts #### Wading * Raw Chestnuts * Sprouted legumes * Green beans #### Getting your toes wet * Garbanzo beans * Peas * Peanuts * Dried beans * Lentils #### Don't do it! * Non-fermented soy * Soy "nuts" * Corn "nuts" * Roasted nuts * Roasted legumes # Grains #### Diving in deep * None #### Wading * Brown rice * Black rice * Wild rice * White rice * Organic quinoa * Oats #### Getting your toes wet * Organic corn * Organic wheat #### Don't do it! * Any non-organic refined or whole grain except rice * GMO grain # Dairy #### Diving in deep * Organic grass-fed butter * Organic grass-fed ghee(clarified butter) * Non-organic grass-fed butter * Non-organic grass-fed ghee * Grass-fed full-fat raw organic milk (not pasteurized and only if tolerated) * Grass-fed full-fat raw organic cream (not pasteurized and only if tolerated) * Grass-fed full-fat raw organic yogurt(not pasteurized and only if tolerated) #### Wading * Grain-fed non-organic raw milk (if tolerated) * Grain-fed butter or ghee * Organic pasteurized milk * Non-organic pasteurized milk * Any cheese (dairy or not) #### Getting your toes wet * Skim milk or Lowfat milk products * Cheese with mold (bleu cheese) #### Don't do it! * Any Dairy from factory farms * Any Dairy from farms using rBGH * Powdered milk * Condensed milk * Ice cream # Spices and flavorings #### Diving in deep * Apple cider vinegar * Sea salt * Ginger * Cilantro * Parsley * Oregano * Tumeric * Rosemary * Lavendar * Thyme * Cinnamon * All-spice * Cloves #### Wading * Organic-prepared mustard(with no additives) * Garlic * Onion * Black pepper #### Getting your toes wet * Fermented soy * Tamari * Miso * Nutmeg * Table salt (pure sodium) #### Don't do it! * Commercial salad dressings * Yeast * Spice extracts * "Spices" * "Flavoring" * MSG # Sweetners and sugars #### Diving in deep * Xylitol * Stevia * Maltitol * Other sugar alcohols * Dextrose #### Wading * Raw honey * Sorbitol * Maple syrup * Coconut sugar * Brown sugar #### Getting your toes wet * Cooked honey * White sugar #### Don't do it! * Aspartame(nutrasweet) * Sucralose(splenda) * Acelsulfame * Agave syrup * High-fructose corn syrup * Fruit juice concentrate # Cooking #### Diving in deep * Raw / Not cooked * Lightly heated * Steamed al dente * Baked at 350• or below #### Wading * Boiled * Poached * Lightly grilled(not charred) #### Getting your toes wet * Broiled * Barbequed #### Don't do it! * Burnt * Blackened * Charred * Deep Fried * Microwaved * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * *