Pomr 9780804141079 5p All R1 - Penguin Random House

AppendixA. Foundational Foods ListThese are the foods that will form the foundation of your daily diet. They canbe eaten in any of the plans to help you follow your specific nutritional prescriptions. Even if you have none of the health issues discussed in this book,and just want a healthy foundation for eating, choose from this list. It is yourgo‑to source for health.VEGETABLESS E RV I N G S IZ E: U N LI M I T E DAlfalfa sproutsArtichokes— all types, fresh, frozen,jarred, or canned without additives,not marinated. Artichokes and watershould be the only ingredients statedon package.ArugulaAsparagusBamboo shootsBeans— green, yellow wax, haricotsvertsBean sproutsBeets— fresh or canned, no sugaraddedBeets— greens and bulbsBok choyBroccoliBroccoliniBrussels sproutsCabbage— all types, includingfermented/cultured, such assauerkraut and kimchiCarrotsCauliflowerCelery— including leavesChicory— especially curly endiveCollard greensCucumbers— all typesCultured/fermented veggies— alltypes, such as sauerkraut, kimchi, andcultured picklesDaikon (white radish)Dandelion greensEggplantEndiveFennel2 63Pomr 9780804141079 5p all r1.indd 26312/2/15 10:06 AM

FriséeHearts of palmJícamaKaleLeafy greens (mixed)LeeksLettuces— all types except icebergMushroomsMustard greensOkraOnions— red, yellow, green (scallions)ParsnipsPeppers— sweet and hot: Anaheim,banana, cherry, habanero, jalapeño,pepperoncini, poblano, and serranochiles; bell, Italian frying, pimiento,sweet peppers (Note: all peppers,including spices from chiles, such asred pepper flakes and cayenne, are tobe avoided when on the agaSea vegetable/seaweeds— dulse,hijiki, kelp, kombu, noriShallotsSnow peasSpinachSpirulina (type of algae)Sprouts— all typesSummer squash— yellow, zucchiniSwiss chardTurnipsWatercressWinter squash— acorn, butternut,delicata, pumpkin, spaghetti squashFRUITSNote: All fruits and vegetables can be fresh or frozen, unless otherwise noted.S E RV I N G S IZ E: 1 CU P O R 1 PI ECELow glycemic fruits (0–49)Apples— all typesBlackberriesBlueberriesCherriesGoji lberriesOrangesPeachesPears— all typesPlumsPrickly pearsPrunesStrawberriesTomatoes (for our purposes, tomatoesare fruit, not vegetable)High glycemic fruits igs— fresh onlyGuavasHoneydew tesRaspberriesTangerinesWatermelon264Pomr 9780804141079 5p all r1.indd 264APPENDIX12/2/15 10:06 AM

COMPLEX CARBSS E RV I N G S IZ E: 1 CU P CO O K E D G R AI N; 1/2 CU P CO O K E D LEG UM E S; 1 O U N CECR ACK E R S O R PR E T Z E L S; 1 S LI CE B R E AD; 1 TO R T I LL A ; 1/2 BAG E L ; 1 M E D I UM S W E E TP OTATOAmaranthBarley— black or whiteBeans/legumes— white, black, kidney,lima, pinto, adzuki; no peanuts, peasor soybeansBrown rice pastaBuckwheat flourKamut flour/bagelsFreekah (a green wheat that isroasted; considered an “ancientgrain”)MilletNut floursOats/oatmealQuinoaRice— brown, black, red, wildRye flourSorghumSpelt— pasta, pretzels, tortillasSprouted- grain bagels, breads,tortillasSweet potatoes/yams (for ourpurposes, sweet potatoes and yamsare complex carbs, not vegetables)Tapioca, as a thickener in recipes (notthe pudding with added sugar)TeffWheat grass (serving size one shot)PROTEINSAN I M AL PR OT E I NS E RV I N G S IZ E: 4 O U N CE S M E AT O R 6 O U N CE S FI S HBeef— all lean cuts, lean ground meat,rump roastBuffaloCalamariCaviarChickenClamsCorned beefCrabmeatCured lean meats— prosciutto, blackforest ham, smoked ham (only ifnitrate free)Deli meats— turkey, chicken, roastbeef (only if nitrate free)Eggs, whole, any size (2 eggs make aserving)Fish— wild- caught, any types,especially cod, dory, flounder,haddock, halibut, herring, mackerel,pollock, sardines, sea bass, skate,sole, and trout (avoid bottom feeders,which tend to be more polluted, suchas tilapia, grouper, and catfish)APPENDIXPomr 9780804141079 5p all r1.indd 265Game— venison, elk, pheasant, etc.Guinea fowlJerky— beef, buffalo, turkey, elk,ostrichLambLobsterMusselsOrgan meats— chicken liveror gizzards, beef liver or heart,sweetbreads, kidneys, etc.Oysters, fresh, raw or cooked; orpackaged, packed in waterPork— tenderloin, loin roast, chopsRabbitSalmon— smoked, fresh, frozen, orcannedScallopsShrimpTuna— fresh, frozen, or cannedTurkey2 6512/2/15 10:06 AM

V EG E TAR IAN PR OT E I NS E RV I N G S IZ E: 1/2 CU P CO O K E D LEG UM E S/CO O K E D M US H R O O M S; 1/2 CU P CO O K E DG R AI N S; 1/4 CU P R AW N U T SNote: Some items on this list also appear on other lists, such as the ComplexCarbs, Vegetables, or Healthy Fats lists. These foods can be used for either purpose in your meal map, but serving sizes will vary depending on how you areusing them.Almond cheese/almond flourBeans/legumes— white, black, pinto,chickpeas, lentils, adzuki, etc.— allexcept peanuts, peas, or soybeansMushroomsNuts and seeds— raw only, all types(almond, Brazil, chia, pecan, pumpkin,sesame, walnuts, etc.), including theirbuttersOat branQuinoaRye berriesWild riceHEALTHY FATSS E RV I N G S IZ E: 1 CU P N U T M I LK S; 1/4 CU P R AW N U T S AN D S E E DS O R S H R E D D E DCO CO N U T; 1/4 CU P O LI V E S; 3 TAB LE S P O O N S D R E SS I N G; 2 TAB LE S P O O N S O I L ;2 TAB LE S P O O N S R AW N U T O R S E E D B U T T E R SAlmond milkAvocado— 1/2 mediumCashew milkCoconutCoconut milkCoconut oilFlaxseedGrapeseed oilHummus (1/3 cup)Mayonnaise— safflower oil basedOlive oilOlivesNuts and seeds— raw only, all types(almond, Brazil, chia, pumpkin,sesame, walnuts, etc.), including theirbuttersSesame oilTahini (sesame butter)HERBS, SPICES, CONDIMENTS, AND MISCELLANEOUS FOODSS E RV I N G S IZ E: U N LI M I T E DAgarApple cider vinegarArrowroot powderBlack pepperBroths and stocks, homemade ornatural/sugar- free— beef, chicken,vegetable, turkeyCacao powder, rawChili powderChivesCoconut aminos266Pomr 9780804141079 5p all r1.indd 266Dried or fresh herbs— basil, bayleaf, celery seed, dill, mint, oregano,parsley, rosemary, tarragon, thyme(Note: all peppers, including spicesfrom chiles, such as red pepper flakesand cayenne, are to be avoided whenon the autoimmune prescription)Garlic— fresh, and garlic powderGinger, fresh or groundHorseradish, fresh or jarredLemon peel, lemon verbena leavesAPPENDIX12/2/15 10:06 AM

Lime peelMustard— all typesNutritional yeastPicklesSalsa, including fermentedSea saltSesame seedsSpices— cinnamon, coriander, cumin,turmeric, nutmegSpices from peppers— cayennepepper, chili powder, red pepperflakes, paprika, etc.Sweeteners— pure stevia or birch- based xylitolTabascoTamariVanilla extractVinegars— any type (includingcoconut vinegar and rice vinegaras long as it doesn’t contain addedsugar)Xanthan gum (non- corn based)B. Top 20 Power Foods for GI RepairBasilCarrotsCeleryCoconut oilCultured/fermented cabbage (such askimchi and sauerkraut)FennelGreen applesGreen beansLentils (ideally sprouted)MintPearsPine nutsPrunesRaw pumpkin seedsRed cabbageRosemarySalmonSweet potatoesZucchiniC. Top 20 Power Foods for Energy RepairAsparagusBrussels sproutsCantaloupeCauliflowerCeleryChilesCoconut oilCucumbersEggsFish— wild- caught, except tilapia,grouper, or catfishAPPENDIXPomr 9780804141079 5p all r1.indd 267Ginger, fresh or groundGrapefruitLemonsLentilsMeats— all lean typesNuts, rawOatmealQuinoaRaspberriesSpinach2 6712/2/15 10:06 AM

D. Top 20 Power Foods for Hormone RepairApplesAvocadosBeetsBlack pepperBlueberriesBroccoliCabbageCinnamonEggs, whole (not just whites), organicFlaxseedGarlicGinger, fresh or groundLegumesOlive oilOrangesPineapplesNuts, rawSweet potatoesTurmericSalmon, wild- caughtE. Top 20 Power Foods for Cholesterol Metabolism RepairAvocadosGreen beansBerries, such as raspberries,blueberries, blackberriesCarrotsFish— any kindGarlicLegumes— lentils, black beans, kidneybeans, chickpeasMushroomsOatsOnionsOrangesPearsPork— lean and nitrite alnutsF. Top 20 Power Foods for Mood and Cognition RepairApricotsBeef liver (organic ard greensCultured (fermented) veggiesLima beans268Pomr 9780804141079 5p all r1.indd nesSpinachTurkeyWalnutsAPPENDIX12/2/15 10:06 AM

G. Top 20 Power Foods for Blood Sugar RepairArtichokesAvocadosBeef (grass- fed)Bell peppersCauliflowerChia seedsCoconut milkDark leafy greens, especiallydandelion greens and spinachEggplantFresh herbs, especially parsley,rosemary, and chivesGarlicGreen beansLettuceNuts, raw— all typesOlivesOnionsTurkey (organic)Vinegar— all types without addedsugarWarming spices like chili powder,cayenne pepper, cinnamon, andturmericZucchiniH. Top 20 Power Foods for Immune RepairApricotsArugulaAsparagusBeef liver (organic)BlueberriesBrussels sproutsButternut ícamaOlivesRadishesSardinesSprouted adzuki beansSweet potatoesTurkeyWatermelonI. Avoid Autoimmunity Anti- p ower FoodsAlthough the foods on this list are generally considered nutritious, they canbe triggers for autoimmunity. If this is your challenge, temporarily cross thesefoods off your Foundational Foods List.AlmondsCherriesChiles and peppers, including allsweet and hot chiles and pepperslike bell, banana, frying peppers,jalapeños, pimientos, and habanero;as well as spices made from peppers,like paprika and cayenne (blackpepper is okay)EggplantAPPENDIXPomr 9780804141079 5p all r1.indd 269EggsGoji berriesWhite potatoes (sweet potatoes areokay)RiceSprouted grain, spelt, and Kamut(only if you have celiac disease orgluten intolerance)TomatillosTomatoes26912/2/15 10:06 AM

ANIMAL PROTEIN SERVING SIZE: 4 OUNCES MEAT OR 6 OUNCES FISH Beef—all lean cuts, lean ground meat, rump roast Buffalo Calamari Caviar Chicken Clams Corned beef Crabmeat Cured lean meats—prosciutto, black forest ham, smoked ham (only if nitrate free) Deli meats—turkey, chicken, roast beef (only if nitrate free) Eggs, whole, any size (2 eggs .