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Good Foods List 
brought to you by Dr. Keasberry

Proteins

  • Meats: Organic, Hormone Free preferred beef, lamp veal, pork, buffalos  Grass fed is best

  • Chemical Free chicken, turkey, cornish hens

  • No lunch meat or cured meats with nitrate or MSF

  • Seafood: Any fish or shellfish, fresh or frozen

  • Homemade breaded fish using almond flour.

  • Other Proteins:  Tofu or Tempeh, Legumes

  • Nuts & Seeds: Natural nuts and seeds, almonds, cashews, pumpkin seeds, sunflower seeds, etc. raw or dry roasted.

  • Natural nut butters where oil rises to the top - avoid commercial brands (containing hydrogenated oils and sugars) best is almond butter.

Note: Make sure you get adequate protein each day.  If you have any quesitons on this buy and read the book The Protein Power by Eades and Eades a widely accepted rule of thumb is that the body requires 1 gram of protein for every 2 pounds of body weight per day (not everyone ... ask your health practitioner).

Protein should be 3 - 6 oz per meal.

Dairy

  • Replace cow's mile with rice or almond or coconut milk

  • Fertile, free range or organic eggs.

  • Organs or Raw Butter (NO margarine)

  • Cheese (raw or organic), Cottage Cheese

  • Yogurt without added sugar (Stoneyfield Farm Organic is one brand)

Fats

  • Raw or Organic butter (NO margarine, it's hydrogenated)

  • Fresh flaxseed oil (lowers cholesterol)

  • Olive Oil, Coconut Oil (all cold pressed)

  • Fish Oils

  • Avocado is a great source of oil and many other nutrients.

Vegetables 

  • Raw or steamed vegetables, preferably organic and low carb veggies ... 3-5 servings per day

  • All homemade soups or frozen soups from the health food store (check the ingredients that there isn't any MSG in it - MSG has many names)

  • AVOID starchy vegetables (potatoes, yams, corn, squash, peas) more than 1-2 times per week, or less if you are on a more stringent carbohydrate restriction.

  • Salads - raw vegetable salads

  • Salad Dressing  - use any cold pressed oil with apple cider vinegar or lemon juice, Italian dressings made with fresh (preferably organic) ingredients;  Paul Newman's is good.

Condiments

  • Organic, natural herbs & spices

  • Celtic, Himalayan, Mediterranean Sea Salt

Grains

  • Although some people will say they are needed for health, they are mostly carb. Carbs get the body to put out lots of insulin (carbs are just glucose molecules hooked together) Large amounts of insulin is not healthy.

  • Carbs are not needed by the body. Getting carbs from vegetables is more than enough.

Fruits

Limit fruits if you have a blood sugar, insulin problem. Berries is best.

  • Fresh organically grown fruits

  • Fresh fruit or vegetable juices, diluted with 50% water

  • V-8 and tomato juice.

  • Note: only 1-2 servings per day or less if so advised.

Sweeteners:  (Not advised at all, but you must, limit to very small amounts)

  • Stevia (a herb and okay to use)

  • Again limit the below if you have a sugar problem. (most people do)

  • Raw Honey

  • Pure Maple Syrup (Grade B is best)

  • Fresh Fruit

Beverages

  • Organic, herb teas

  • Roasted Chicory (replacement for coffee)

  • Lemon water without or with Stevia

  • Avoid tap water, drink filtered water, or bottled water

  • Almond milk

Desserts - Occasionally

SnackTreats  for Kids (also see desserts)

  • Popsicles for children (use natural fruit juices or black cherry concentrate

  • Fruit juice sweetened treat (cookies, bars, rice ice cream)

  • Fresh fruit

  • Chips (NO HYDROGENATED OILS) the "Kettle Brand" chips are best.

NOTE: Your doctor's recommendations are specific to you.  You may not be able to have everything on this list.  Please be sure to check on what is on your health program.

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