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@JamesDullaghan
Created June 15, 2013 22:41

Revisions

  1. James Dullaghan revised this gist Jun 15, 2013. 1 changed file with 10 additions and 73 deletions.
    83 changes: 10 additions & 73 deletions Bulletproof_foods.md
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    # How many servings should I eat per day?
    ### 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
    * 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?
    ### How should I allocate my calories per day?

    Healthy fats = 50%
    Animal Protein = 18%
    Vegetables = 28%
    Fruit = 4%
    * Healthy fats = 50%
    * Animal Protein = 18%
    * Vegetables = 28%
    * Fruit = 4%

    Or

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  2. James Dullaghan created this gist Jun 15, 2013.
    479 changes: 479 additions & 0 deletions Bulletproof_foods.md
    Original 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

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