Food for (plus a note to everyone)

[Guest guest]

Hi ,Note to everyone: This post was in response to 's food dairy and therefore mentions her foods but everything here is practical and basic. I think what is written below is safe for anyone who sees something here they would like to use.I'm going to try and help with a little sorting.Some Good foods you've mentioned, here and in another post:cottage cheesebeeflambchickenamaranth quinoaoat groatsrocket (arugula)olive oilbutterfresh rasberries and strawberriesgreen beans fresh brussel sproutsapplefresh beetsfresh broccolisalsa with no sugar bacon is okay if you can find sugar-free and nitrite-free raw nuts but not peanutsSome foods to let go:potatoescorn and peasother frozen

vegetablescooking oats in milk (better to get dairy from yogurt or kefir)whole wheat pastawhole wheat tortillas Ryvita Remember, we're letting go of these foods b/c they cause your blood sugar to spike and crash. Our insulin mechanism becomes damaged. You've told us you feel lousy. That is a really big reason why you feel that way.Amounts of protein:I see you've been trying to get 42 grams per meal.The meals where you are eating 5 oz of meat are fine. If you need to eat more to feel full that is fine too. I can easily eat 5 to 8 oz of lamb at one meal. I love it and it makes me feel strong. I weigh 183 now, but I weighed 221 when I started eating for recovery.But when eating eggs or cottage cheese I would not worry about getting that much. I feel fine eating 3 eggs in an omelet. (2 doesn't work for me). And a

cup of cottage cheese works for me.Amounts of whole grains:I don't eat more than half a cup of cooked grain at one meal. And I don't eat grains three meals per day. I try to limit it to 1 or 2 meals per day. 's goal for us is a few servings per week.Apples and berries:small servings here and there.VegetablesAs much as you can eat at every meal.I combine various vegetables and steam or saute or put in soup. I use a lot of onions, garlic, ginger, and chilis to improve the taste.I have finally learned to get full eating vegetables and meat.Dairybutter, plain yogurt, plain kefir.small amounts of cheese when needed as a snack or to make something else taste better. I would discontinue the cheese sauces. Just put a small about of grated cheese on veggies if you need to. Same with salsa, good for making other things taste better.Counting the

protein in milk and yogurt: I believe this is supplemental protein but should not count as the only protein at a meal. It is not sustaining, strengthening, building protein.Fat optionsextra virgin olive oil, extra virgin coconut oil, butter. Plus whatever fat occurs naturally in meat or cheese. That is it for fat!Increasing your olive oil might be a good idea. I use coconut oil to cook curries and Asian things that don't taste right to me in olive oil. I cook eggs in butter. Everything else I cook in olive oil or steam or broil.ExamplesBreakfast1/2 cup cooked oat groats w/ a little butter and cinnamon.1 cup cottage cheese with a few berriesLunchRocket salad with plenty of other veggiesolive oil and lemon juiceleftover poached or baked chicken w/ salsaSnack1/2 apple plus leftover meat or chicken OR1 oz of cheese OR handful of raw

nutsDinnerGreen beans, broccoli, brussel sproutsother steamed veggies or salad You are looking for two large servings of veggiesLamb, beef, chicken or wild fish, I have a project and a request for you. I would like to ask you not to respond to the particulars in this email right now. Please print it out. There is plenty here to work with. Use this as a guide. It is based on foods you were eating anyway. The "whys" don't matter right now.I really want to see you work with your food from the concepts has been talking about, rather than being concerned about each particular.The broad concepts are:lots and lots of fresh veggiesenough protein (see above)limited whole grainsFeel free to check in and let us know how it is going.

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[Guest guest]

Hi ,

You said:

> I think I'm OK to eat some whole grains here and there. Pasta,

> crackers, bread . . . I knew they never " held " my blood sugar very

> well and now I know why, so great.

***Correct. Whole grains only, in limited quantities.

> It's going to be harder to let go of the cheese sauce. For a while I

> was having it every day and I think that's probably not good. What

> about once in a while?

***Skip it for a while (what the heck, you're chanigng everything

anyway), then give yourself a trial with it after a week or so. Then

you'll see clearly how it makes you feel, and you can evaluate how it

works for you.

> If I don't have milk, what nutrients am I missing out on? Do I need

> to supplement? At the moment I think I'd like to try having it once

> in a while and see; if I don't cook my porridge in it then I

> probably won't want it often anyway.

***You're not missing out an any nutrients to speak of by eliminating

milk. The calcium and Vitamin D in milk are not very absorbable

anyhow. You should be supplementing with calcium and magnesium (your

body can't use the cal without the mag) anyhow....Vitamin D may bear

discussion with . You're much better off without

milk...you're not a calf, after all.

> Also, what ingredients make a good snack? You gave some good

> examples of snacks but I'm just wondering; for example, RR says a

> snack should be protein and a " brown. " I imagine that anything which

> will keep blood sugar steady is good. Today I had a raw carrot

> dipped in some sugar-free peanut butter and it may sound weird but I

> liked it. But that's still the protein-and-carb. Should I just

> experiment a bit?

***Forget the " browns " . Let's just let all the RR jargon go and start

fresh. Protein, fat and veggies make good snacks. Hard-boiled eggs,

small amounts of raw-milk cheese, all-natural, no-sugar-added nuts or

nut butters (if you're not sensitive to them), crunchy raw veggies,

your meat-and-veg leftovers, cottage cheese, cold cooked

chicken....etc. Carrot and peanut butter isn't weird--it's good!

Carbs in the form of veggies are fine, BTW.

> Thanks again for that info. I think I made a big step with putting

> my food right today and I'd like to see if I can keep it up. My plan

> is to get lots and lots of different veg at the supermarket tomorrow

> and then see what I can do with them.

***If you feel challenged by keeping it up, remind yourself that it

makes you feel better! Oh, and if you come up with some good recipes,

please share!

Regards,

Kim

--

KIM DENISE FINE ART

www.Kim.com

Fine Art Gifts

www.CafePress.com/Kim

[Guest guest]

Dear ,

You said:

<<It's going to be harder to let go of the cheese sauce. For a while I

was having it every day and I think that's probably not good. What

about once in a while?>>

** Anything that one believes is so difficult to give up should be

given up. Attachment to something like this is usually indicative of it

satisfying something in the body it shouldn't be satisfying. My guess is

that it's the milk -- the lactose (milk sugar) in the milk. You seem to be

a bit panicked about giving up milk in general.

Regards,