August 10, 2007
1. Brown rice over white rice: cook long grain organic varieties for lowest G.I. and to avoid genetically modified rice strains (GMO)
2. Purple or red potatoes over white potatoes
3. Fresh kernel corn or frozen corn
* over canned creamed corn
4. Bean flours: (garbanzo, fava, soy- except soy has many health drawbacks, etc), nuts flours (almond, hazelnut, etc), coconut flour, hemp, ground flax, quinoa (ground or flakes), rice bran, teff, and amaranth
* instead of white rice flour, potato flour, or white or yellow cornmeal/flour
5. Fresh nuts and seeds
6. High fiber organic beans: black soy beans (low carb, high fiber and protein), black beans, garbanzos
7. Lentils: over rice or potatoes
8. Good fats: flax (omega 3), hemp (the ideal Omega 6 and Omega 3 balance), olive, avocado, coconut (medium chain saturated fat to boost metabolism and act as antivirual), walnuts (Omega 3), almonds (best for women for Magnesium content), brazil nuts, hazelnuts
* instead of non-organic peanuts (contain carcinogenic mold), cashews (fine nuts, just not as good as walnuts or almonds as far as good fats and minerals), any vegetable oils- the long chain unsaturated fat is now linked to heart disease instead of saturated fats like coconut (see current research and Udo’s book).
9. High Quality Protein: Wild caught Salmon (fresh and canned), tuna (low mercury, low to no salt if possible; limit ordinary “mercury-full” tuna to 2 cans per 50 lbs body weight per week), grass-fed (local if possible) beef, bison, turkey, chicken, tilapia, lamb
* instead of shellfish, bottom feeders (catfish), pork- most traife (non-Kosher) meats. This is since the traife meat has health detriments due to close contact of these animals with humans and the animals’ lifestyle- they tend to carry diseases which are easily transmitted to humans. Swordfish is very high in mercury, so pregnant women should limit canned tuna and swordfish. Farm raised fish is of lower quality since the ponds are overcrowded and the fish feed is of low grade- most fish end up becoming bottom feeding off the sunken decaying feed.
10. Cooking Oil: coconut oil is the only oil which does not break down and become toxic at medium to high temperatures; Raw butter (full fat preferable) for high heat is okay also- see Udo’s book
* Olive oil, flax, and hemp oils for salad dressings, marinades, etc (no high heat or frying).