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Food Healthy and Delicious

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From

The Grain Brain Whole Life Plan



It’s been fifteen months since I made a forever change to my diet and lifestyle by converting to a
low-carb, gluten-free, high-fat diet. From a starting point of a fleshy 225 lbs., I am now down to
198 lbs. and loving it! I started small, by eliminating all sugars, carbohydrates, and gluten for 30
days. I lost 3 lbs. per week, even with no change to my gym schedule, which was sporadic at best.
My jeans that were once tight were falling off my butt and I had to wash them in hot water, and
shrink them. For the first time in a long time, I was happy to look at myself in the mirror after a
shower – heck at 48 years young I look better than I did when went to the gym 2 hours a day when
I was 20! ~ Pat L.


Avoid:
Examples of Popular Sugars and Sweeteners
Evaporated Cane Juice
Corn Syrup
High-Fructose Corn Syrup
Crystalline Fructose
Fructose
Sucrose
Malt
Maltose
Maltodextrin
Dextrose
Beet Sugar
Turbinado
Invert Sugar
Aspartame
Cyclamate
Saccharin
Sucralose


T_h_e_ _V_i_l_l_a_i_n_s_ _(_“N_O_”)_ _
In the days leading up to your new way of eating, you’ll want to take an inventory of your
kitchen and eliminate items that you’ll no longer be consuming. Start by removing the
following:
All sources of gluten, including whole-grain and whole-wheat forms of bread, noodles, pastas,
pastries, baked goods, and cereals. The following ingredients can also hide gluten and should be
banished from your kitchen (and check labels to make sure other products don’t contain these):
amino peptide complex
Avena sativa
baked beans (canned)
barley
beer
blue cheeses
breaded foods
brown rice syrup
bulgur
bullions/broths (commercially prepared)
caramel color (frequently made from barley)
cereals
chocolate milk (commercially prepared)
cold cuts
communion wafers
couscous
cyclodextrin
dextrin
egg substitute
energy bars (unless certified gluten-free)
farina
fermented grain extract
flavored coffees and teas
french fries (often dusted with flour before freezing)
fried vegetables/tempura
fruit fillings and puddings
graham flour
gravy
hot dogs
hydrolysate
hydrolyzed malt extract
hydrolyzed vegetable protein
couscous
cyclodextrin
ice cream
imitation crab meat, bacon, etc.
instant hot drinks
kamut
ketchup
malt vinegar
malt/malt flavoring
maltodextrin
marinades
matzo
mayonnaise (unless certified gluten-free)
meatballs, meatloaf
modified food starch
natural flavoring
non-dairy creamer
oat bran (unless certified gluten-free)
oats (unless certified gluten-free)
phytosphingosine extract
processed cheese (e.g., Velveeta)
roasted nuts
root beer
rye
salad dressings
sausage
seitan
semolina
soups
soy protein
soy sauce and teriyaki sauces
spelt
tabbouleh
trail mix
triticale
Triticum aestivum (a form of wheat)
Triticum vulgare (a form of wheat)
vegetable protein (hydrolyzed vegetable protein and textured vegetable protein)
veggie burgers
vodka
wheat
wheat germ
wine coolers
yeast extract

All forms of processed carbs, sugar, and starch:
chips
crackers
cookies
pastries
muffins
pizza dough
cakes
doughnuts
sugary snacks
candy
energy bars
frozen yogurt/sherbet
jams/jellies/preserves
juices
dried fruit
sports drinks
soft drinks/soda
fried foods
honey
agave
sugar (white and brown)
corn syrup
maple syrup
Most starchy vegetables and those that grow below the grow below the ground:

corn
peas
potatoes
yams
sweet potatoes
beets

Also avoid the following fats and oils:


Margarine, vegetable shortening, trans fats (hydrogenated and partially hydrogenated oils), any
commercial brand of cooking oil (soybean, corn, cottonseed, canola, peanut, safflower, grape seed,
sunflower, rice bran, and wheat germ oils)—even if they are organic.

T_h_e_ _H_e_r_o_e_s_ _(_“Y_E_S_”)_ _


Remember to choose organic wherever possible and non-GMO foods, which will help you steer
clear of gut-busting, fattening glyphosate. Choose antibiotic-free, grass-fed, 100-percent organic beef
and poultry. This is key because “grass-fed” doesn’t necessarily mean organic. Look for the USDA
organic seal when you buy grass-fed. When buying poultry, seek pastured meats that are also USDA
certified organic. This means the poultry are raised right on top of living grasses where they can eat
all the various grasses, plants, insects, etc., that they can find in addition to their feed. When buying
fish, choose wild, which often have lower levels of toxins than farmed.
Vegetables:
leafy greens and lettuces
collards
spinach
broccoli
kale
chard
cabbage
onions
mushrooms
cauliflower
Brussels sprouts
artichoke
alfalfa sprouts
green beans
celery
bok choy
radishes
watercress
turnip
asparagus
garlic
leek
fennel
shallots
scallions
ginger
jicama
parsley
water chestnuts

Proteins:
whole eggs
wild fish (salmon, black cod, mahi-mahi, grouper, herring, trout, sardines)
shellfish and mollusks (shrimp, crab, lobster, mussels, clams, oysters)
grass-fed meat, fowl, poultry, and pork (beef, lamb, liver, bison, chicken, turkey, duck, ostrich, veal)
wild game
Herbs, seasonings, and condiments:
mustard
horseradish
tapenade
salsas if they are free of gluten, wheat, soy, and sugar, cultured condiments (lacto-fermented
mayonnaise, mustard, horseradish, hot sauce, relish, salsa, guacamole, salad dressing, and fruit

Other foods that can be consumed occasionally (small amounts once a day or, ideally, just a couple
times a week):
carrots
parsnips
cow’s milk and cream: Use sparingly in recipes, coffee, and tea.
legumes (beans, lentils, peas). Exception: chickpeas and hummus are fine, as long as they are
organic. Watch out for commercially made hummus that’s loaded with additives and inorganic
ingredients. Classic hummus is simply chickpeas, tahini, olive oil, lemon juice, garlic, salt, and
pepper.
Non-gluten grains:
Amaranth
Buckwheat
rice (brown, white, wild)
millet
quinoa
sorghum

Sweeteners: natural stevia and chocolate (at least 75 percent cacao).


Whole sweet fruit: Berries are best; be extra cautious of sugary fruits such as apricots, mangos,
melons, papayas, plums (or prunes), and pineapples.

Build and Maintain an Herb and Spice Rack


There’s no better way to liven up meals than to add a dash of spice or a pinch of fresh herbs.
· _Allspice

· _Basil

· _Bay leaves

· _Black pepper

· _Cayenne pepper

· _Chili powder

· _Chives

· _Cilantro (coriander)

• _Cinnamon
· _Cloves

· _Cumin

· _Curry powder (red and yellow)

• _Dill

· _Garlic (powder, and ground cloves)

· _Ground ginger (and ginger root)

· _Mint

· _Mustard seeds, black and yellow


· _Nutmeg

· _Oregano

· _Paprika

· _Parsley

· _Red pepper flakes

· _Rosemary

· _Saffron

· _Sage

· _Savory

· _Sea salt

· _Tarragon

· _Thyme

· _Turmeric

· _Vanilla pods

· _Vanilla pods

Restock Your Pantry


If you followed the kitchen clean-up lists, chances are your pantry might be feeling lonely. You
likely had to dump a lot of villains. So what goes in there now, besides your oils and vinegars?
• _Beef, chicken, and vegetable broth

· _Canned fish (salmon, tuna, anchovies)

· _Dill pickles

· _Hot sauces

· _Tomato paste

· _Canned tomatoes

· _Almond flour

· _Canned vegetables

· _Cocoa (at least 75 percent cacao)

· _Nuts and seeds


Low-sugar fruit:
avocados
bell peppers
cucumbers
tomatoes
zucchini
squash
pumpkin
eggplant
lemons
limes
Fermented foods:
live-cultured yogurt
pickled fruits and vegetables
kimchi
sauerkraut
kefir
fermented meat, fish, and eggs
Healthy fats:
extra-virgin olive oil
sesame oil
coconut oil (see note below)
avocado oil
grass-fed tallow and organic or pasture-fed butter
ghee
almond milk
avocados
coconuts
olives
nuts and nut butters
cheese (except for blue cheeses)
seeds (flaxseed, sunflower seeds, pumpkin seeds, sesame seeds, chia seeds)
medium-chain triglyceride (MCT) oil (usually derived from coconut and palm kernel oils)

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