This is part two of the anti-inflammatory eating style. The first, which you can read here, bases on the total clearance of possible inflammatory foods. This one talks about how to start adding back in. Again, besides just a few changes, the following information and all credit belongs to Isabel.
Most people who commit to the plan will see a five to 15 pound weight loss in the first 14 days. Approximately 80 percent of the time people will ask to stay on the meal plan because they now feel so great and are seeing great results! You can stay on this plan until you have reached your goal weight and/or their health conditions have greatly improved.
After 14 days, start adding the following foods back in the order they are listed. Pay special attention to how you feel after bringing each food back into your meal plan. If previous symptoms come back or if weight loss plateaus, it may be too soon for the introduction of that particular food.
Brown rice is one of the least inflammatory grains and is well tolerated by most people. It is best to stay away from “instant” rice as it has been heavily processed. There are now breads available that are made from brown rice and crackers and hot cereals as well. The following serving sizes can be added to your Allowable Carbohydrates List:
• ½ cup cooked brown rice
• 1 slice brown rice bread
• 5 small brown rice crackers
½ cup cooked, hot rice cereal
If you are still in a weight loss phase or are continuing to control symptoms of diabetes and/or heart disease, keep your brown rice portion to one per day and choose fruits and vegetables as their carbohydrate choices for other meals.
Sweet Potatoes and White Potatoes
Since potatoes are technically a vegetable, you may have already incorporated these into your meal plans. The glycemic index gives us an idea of how a certain food will affect a person’s blood sugar: if the food is high on the glycemic index, it will cause a quick and large rise in blood sugar. If you are seeking to continue to lose weight or control their blood sugar, potatoes should be kept to the following servings.
• 4 oz sweet potato or white potato (sweet potatoes being lower on the glycemic index)
Potatoes can be added to the Allowable Carbohydrates List and should be kept to one serving per day.
People who can tolerate dairy products do really well on raw cheese (some people because of ethnicity and/or digestive problems do not feel well consuming dairy).
Buying cheese that is “raw” means that it has not been pasteurized or changed in form in any way. This is the best way to consume dairy and the best way to consume cheese (for more information on raw cheese and milk, go to http://www.realmilk.com).
Cheese is not a strong enough protein to be added to the Allowable Proteins list and eaten as a protein choice without being accompanied by another protein (a meat, fish or eggs). Cheese should be kept to the following servings:
1 ounce raw cheese (2 servings per day, maximum)
Remember, the body always knows best, and if a client begins suffering from digestive discomfort, fatigue or a plateau in weight loss, he or she may not do well on cheese and/or dairy products.
If your clients have continued to show great progress after the inclusion of raw cheese, they will most likely tolerate raw milk and raw milk products well. Because our society has been led to believe that raw dairy is dangerous, it is best to educate yourself and your client on the benefits of raw dairy and the dangers of pasteurized, homogenized dairy. The truth is the pasteurization process does not provide heat temperatures high enough to kill the dangerous pathogens in the milk, but the heat is high enough to kill off the necessary enzymes in the milk necessary for its digestion. So in essence, pasteurization will kill off the good and leave the bad, just the opposite of what we have been taught.
The topic and benefits of raw dairy have consumed numerous books and web sites.
Dairy can be added alongside another protein choice (as with cheese) in the following servings:
• ½ cup raw organic milk or cream
• ½ cup raw organic cottage cheese
Start your clients on no more than one serving of raw milk, cream or cottage cheese per day. If their health continues to improve, increase the number of servings.
Millet, Quinoa and Spelt
Similar to brown rice, millet, quinoa and spelt are grains that do not tend to cause inflammation in most people. These grains are gluten and wheat free and are well tolerated by most. There are now many breads, crackers and hot cereals that are made from the above mentioned grains and can be great additions to your Allowable Carbohydrates list. If you are still in a weight loss phase or still in the process of control diabetes, hypertension and/or symptoms of heart disease, too many servings of grains can stop progress. Assess your progress and determine if the addition of more servings of grains is appropriate for them and their current state of health. If you are doing very well, they may be able to tolerate more grains in their meal plans in the following servings:
• ½ cup cooked millet, quinoa, or spelt
• 1 slice spelt bread
• ½ cup cooked millet, quinoa or spelt hot cereal
To start, only allow two servings of grains per day (remember this already includes brown rice)
Ezekial bread and Ezekial based products
Ezekial bread belongs to the family of “sprouted grains” bread and is better tolerated by most people than regular “whole wheat” bread. In Paul Chek’s book How to Eat, Move and Be Healthy!, he explains that the process of sprouting grains changes a grain’s composition in numerous ways to make it more beneficial as a food. It increases the content of vitamins and breaks down certain mineral blockers that make the bread much more digestible. Sprouting also breaks down the complex sugars responsible for intestinal gas, and considering how many Americans are suffering from indigestion, irritable bowl syndrome and constipation, this is extremely important.
If your clients continue to feel well, they may be able to incorporate one to two slices of Ezekial bread into their daily meal plan.
The above mentioned serving sizes are not set in stone and, of course, will be individual from client to client. It is your goal and the goal of your clients to let their bodies dictate which foods make them feel well and which foods make them feel lethargic, bloated and do not allow for weight loss to continue. This will be a learning process for both you and your client for some time, but the results will be phenomenal. It is our goal to help our clients create a meal plan that is realistic for them to maintain for a lifetime, so that they may enjoy and maintain their weight loss and a new level of health for a lifetime!
1. Chek, Paul. How to Eat, Move and Be Healthy!, San Diego, CA: CHEK Institute, 2004
2. De Los Rios, Isabel. The Diet Solution: Start Eating and Start Living. Florham Park, NJ: New Body, 2008.
3. Fallon, Sally, with Mary G. Enig. Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats, 2nd Edition. Washington, DC: New Trends, 2001.
4. Mercola, Joseph, with Alison Rose Levy. The No-Grain Diet: Conquer Carbohydrate Addiction and Stay Slim for the Rest of Your Life. New York, NY: Dutton, 2003.
5. Schmid, Ron ND. The Untold Story of Milk. Washington, DC: New Trends, 2003.