Holistic Approach to Wellness

Optimal Food Choices

OPTIMAL PROTEIN CHOICES:

• Organic/Hormone-Free Chicken and Poultry

• Lamb

• Organic – Grass Fed Beef

• Wild Caught White Fish & Salmon

• Organic Eggs

• Beans – Legumes and Lentils

• Nuts and seeds (with the exception of peanuts)

• Nut Butters

• Sheep Milk or Goat Cheese (if tolerated)

• Hemp

• Protein Powders

• Chia Seed

• Hummus (Chick Pea Spread)

 

OPTIMAL FAT CHOICES:

• Flaxseed and Flax Oil

• Walnut Oils

• Extra Virgin Olive Oil

• Coconut Milk

• Coconut Oil

• Avocado

• Raw Nuts and Seeds

 

GLUTEN FREE GRAINS:

• Quinoa

• Millet

• Brown and/or Wild Rice

• Amaranth

• Arrowroot

• Teff

• Nut Flours are a GREAT substitute as are Bean Flours

 

BEVERAGES:

• Herbal Teas

• Spring Water

• Vegetable Juicing (make your own with raw greens, etc.,)

• Unsweetened Almond Milk or Coconut Milk

• Coconut Water (great for electrolytes)

 

OPTIMAL NON-STARCHY VEGETABLE CHOICES:

• Arugula

• Asparagus

• Bamboo shoots

• Bean sprouts

• Beet greens

• Bell peppers

(red, yellow, green)

• Broccoli

• Brussels sprouts

• Cabbage

• Cassava

• Cauliflower

• Celery

• Chayote fruit

• Chicory

• Chives

• Collard greens

• Cucumber

• Dandelion greens

• Eggplant

• Endive

• Fennel

• Garlic

• Ginger root

• Green beans

• Hearts of palm

• Jicama (raw)

• Jalapeno peppers

• Kale

• Lettuce

• Mustard greens

• Onions

• Parsley

• Radishes

• Radicchio

• Snap beans

• Snow peas

• Shallots

• Spinach

• Spaghetti squash

• Summer squash

• Swiss chard

• Tomatoes

• Turnip greens

• Watercress

 

HIGH FIBER STARCHY CARBOHYDRATE CHOICES:

• Squash (acorn, butternut,winter)

• Artichokes

• Leeks

• Lima beans

• Okra

• Pumpkin

• Sweet potatoes or yams

• Turnip

• Legumes

• Black beans

• Chick peas (garbanzo)

• French beans

• Great Northern beans

• Kidney beans

• Lentils

• Mung beans

• Navy beans

• Pinto beans

• Split peas

• White beans

• Yellow beans

  • Beans are also a great protein source – replace a few meals per week with vegetarian options

 

FRUIT CHOICES:

Low Glycemic Index:

• Berries (blackberries, blueberries, boysenberries, elderberries, gooseberries, raspberries,

strawberries)

Moderate Glycemic Index:

• Cherries

• Pears

• Fresh apricots

• Melons

• Oranges

• Peaches

• Plums

• Grapefruit

• Pitted Prunes

• Apples

• Plums

• Kiwi fruit

• Lemons

• Limes

• Nectarines

• Tangerines

• Passion Fruit

• Persimmons

• Pomegranates

High Glycemic Index (eat sparingly):

• Banana

• Pineapple

• Grapes

• Watermelon

• Mango

• Papaya

 

CONDIMENTS & Misc:

• Lemon

• Lime

• Cayenne Pepper

• Sea Salt

• Garlic

• Fresh Herbs and Spices – eat a variety for anti-fungal, anti-inflammatory and digestive support

• Organic low sodium Chicken or Vegetable Broth