Diet

A key part of achieving the best possible health is a healthy diet. But not just any diet. I follow a low-carbohydrate/moderate-proteins, high healthy fat diet. I believe a diet like this can prevent—and even cure—heart disease, diabetes, GERD, arthritis, allergies, obesity, and even cancer.

If you’re sick and tired of being sick and tired, the answer may be changing your diet from one that is high in carbohydrates to a diet of protein and healthy fats.

How to Regain Your Health at Any Age!

 

Look and feel 20 years younger!

 

Healthy lifestyle choices will influence your health and give you a better quality of life!

98% of all disease is caused by our unhealthy choices of food, diet, and lifestyle.

Healthy, daily lifestyle choices and a health promoting diet are more powerful to prevent and treat diseases than drugs. Food truly is your medicine!

Food can cure disease and food can cause disease, either good or bad results, are based on your choices. You can prevent and reverse diseases of all kinds including Alzheimer’s disease, dementia, type 2 diabetes, arthritis, MS, heart disease, Parkinson’s disease, migraine headaches, allergies, and even cancer by adopting the right choices.

Your health is your responsibility! No one else’s, not your doctor or any professional, and not the drug companies for sure. Drugs do not ensure health. You can’t live in the fast food lane and then take both prescription and OTC drugs to treat your diseases and expect to be healthy. You can absolutely regain your health regardless of your gender, age, or whatever health challenges you face when you embrace healthy choices!  Drugs do not promote health.  In fact, they cause more diseases, and doctors can’t improve your health.  They are trained in diseases and never receive an education on health and nutrition.

You completely rebuild your entire body; heart, liver, and brain (including new brain cells) four times in your lifetime. Your body is renewing your cells all the time, but you must include a healthy diet to provide the tools plus healthy habits to nourish the cells of your body!

For a healthy diet, choose the Ketogenic diet.

  • Consume adequate animal protein, 1 to 1-1/2 grams of protein per kg of body weight (30% of the diet).
  • Eat plenty of fats (60-70% of the diet); animal fats, eggs, olive oil, avocado oil, butter, MCT oil, coconut oil, and lard.
  • Eat all nuts, especially almonds and walnuts, (no peanuts).
  • Highly restrict all carbohydrates, less than 10% of the diet, approximately 20-40 grams daily, not the typical 300-400 grams consumed on the Standard American Diet (SAD).
  • Eat less fruit and absolutely no juice (high in fructose—too much sugar). Eat low sugar fruits and berries in moderation.
  • Eat greens, salads, and veggies grown above the ground. Do not eat roots or tubers—too much starch; (potatoes, beets, carrots, etc.)
  • A glass of red wine daily for women and two for men is okay, (science says so) but not necessary.
  • Absolutely avoid sugar and especially high fructose corn syrup. No soft drinks of any kind and no juice.
  • Absolutely avoid ALL grains and refined flour and dairy.* Dairy can be consumed, especially yogurt and kefir.
  • Restrict calories to 2,000 or less for women and less than 2,500 calories for men.
  • Sleep 7-9 hours a night.
  • Keep moving. Exercise several times a week, 20-30 minutes at a time; walking, swimming, biking, weight training, kettle bell swings, and squats.


Diet and Lifestyle choices WILL prevent and stop the majority of all diseases and restore health!

There is no reason for American’s to be the unhealthiest people of all the developed countries in the world.

 For more information watch this video.

 *Dairy:  It can provide health benefits for some people.  However, many people are allergic to milk and most have a difficult time digesting casein, the protein of milk.  Also, we have to consider those people that may be sensitive to lactose.  Personally, I do not tolerate cow’s milk, but I do fine with goats milk, especially unpasteurized (raw) goats milk.  Goat milk is an excellent alternative for many people, especially raw goat milk**.  Goat milk is much easier to digest.  You may also want to try goat yogurt or goat keifer.

**You should be aware of the following:  if you consume raw goat or cow’s milk or any raw animal products you should know, “Consuming raw or undercooked meats, poultry, seafood, shellfish, or eggs may increase your risk of foodborne illness, especially if you have certain medical conditions.

Food Is Your Best Medicine

Foods You May Eat

 

Animal protein:  Beef, bison, elk, venison, rabbit, pork, bacon (no nitrates or nitrites), seafood, eggs, chicken, duck, turkey (and skin).

Fats: Cream, lard, butter, coconut oil, avocado oil and olive oil. Try to consume organic foods when possible or at least grass-fed animal protein as well as butter, and cream from grass fed animals.

Non-Starchy carbohydrates: Unlimited vegetables.

 

Foods You Should Avoid

Foods to Avoid

 

  • All sugar and sweeteners, like fructose, especially high fructose corn syrup
  • All grains.  Yes, all of them, especially refined flour (if you are serious about regaining your health)
  • Refined salt (use Celtic Sea Salt)
  • All vegetable oils (corn, soy, sunflower, safflower seed), vegetable shortening, and margarine
  • Soft drinks (sweetened or diet)
  • Juice
  • Artificial coloring, artificial flavoring.
Managing Carbohydrates

Managing Carbohydrates

 

It can be difficult to cut your carbohydrate intake to improve your diet, but it’s worth it.  Controlling carbs will have the most powerful and meaningful impact on healing and restoring your health, as well as losing the weight you always wanted to lose (especially your belly fat).

Use these tips to help you stay low-carb:

Consume no more than 72 grams of carbohydrates daily for best results, 20-40 grams is extremely effective.

Get your carbohydrates primarily from vegetables.

Know the grams of carbohydrates in everything you eat and make smart choices.

Special Note on Dairy Products

I recommend drinking only fresh, raw milk, from organically managed cow or goat.

Any raw dairy products are superior to the pasteurized, hormone-laced ones you can get at the grocery store.  Drinking up to a quart of raw milk daily will supply a superior form of raw protein, many good fats, and many nutrients and enzymes that are often destroyed in the heating process.  Otherwise, avoid milk products.

I also recommend soft-cooked eggs. Eggs are superior proteins, packed with nutrients.
Don’t believe all the bad press eggs received. They are wonderful for your health.

Sample Meal Plan

To get you started, here’s a sample menu for a day.

Breakfast

2-4 eggs any style cooked in butter, olive oil, coconut oil, or lard

1/2 grapefruit or other low GI (Glycemic Index) fruit

2-4 slices of bacon (no preservatives such as nitrates or nitrites)

1 cup of coffee or green tea with whole cream

Mid-Morning Snack

1/4 cup raw almonds or walnuts

              Or

1 boiled egg

Lunch

Choice of animal protein

Non-starchy vegetables seasoned with olive oil or butter, lemon juice and Celtic Sea Salt

Unsweetened iced tea with lemon, coffee, or green tea

Mid-Afternoon Snack

1 serving of goat cheese

Small handful of walnuts

Dinner

Unlimited salad (lettuce, tomatoes, cucumbers, avocado, peppers, mushrooms, etc. seasoned with olive oil or Celtic Sea Salt)

Choice of animal protein

Steamed broccoli, snow peas, asparagus, zucchini, etc. dressed with either butter or olive oil and Celtic Sea Salt

Dessert

Berries with cream

Bedtime Snack

Small handful of nuts or seeds and 1-ounce cheese

Snacking*

Chopped raw vegetables, raw goat cheese or feta cheese, or nut butter

Slices of cold meat such as turkey, chicken or roast beef with mustard or sugar free salsa

Half an avocado with raw vegetables

One or two soft- or hard-boiled eggs

Tomato slices with fresh sliced mozzarella cheese drizzled with olive oil and basil

2-3 small squares of dark chocolate over 70% cacao, about 1/2 to 1 ounce of chocolate

 

Choose from the following Keto-Friendly Foods for your diet!

Eggs, (free range) organic whole eggs make the best choice.

Poultry: Chicken and turkey.

Fatty fish: Wild-caught salmon, sardines, herring and mackerel.

Meat: Grass-fed beef, venison, pork, organ meats, bison and lamb.

Full-fat dairy: Yogurt, butter and cream.

Full- fat cheese:  Goat cheese, cream cheese or feta cheese.

Nuts and seeds: Macadamia nuts, almonds, walnuts, pumpkin seeds, and flaxseeds, (no peanuts)

Nut butter: Natural nut butters, (no peanut butter)

Healthy fats: Olive oil, avocado oil, coconut oil as well as MCT oil, butter, cream and lard.

Avocados: Whole avocados can be added to almost any meal or snack.

Non-starchy vegetables: All non-starchy vegetables that grow above the ground, greens, broccoli, cauliflower, tomatoes, mushrooms and red peppers.

No starchy root vegetables, (beets, potatoes, carrots etc)

Condiments: Salt, pepper, vinegar, lemon juice, fresh herbs and spices.

Wine: Particularly red wine, 1-2 glasses per day.

 

Choose from the following Keto-Friendly Foods for your diet!

Eggs, (free range) organic whole eggs make the best choice.

Poultry: Chicken and turkey.

Fatty fish: Wild-caught salmon, sardines, herring and mackerel.

Meat: Grass-fed beef, venison, pork, organ meats, bison and lamb.

Full-fat dairy: Yogurt, butter and cream.

Full- fat cheese:  Goat cheese, cream cheese or feta cheese.

Nuts and seeds: Macadamia nuts, almonds, walnuts, pumpkin seeds, and flaxseeds. (no peanuts)

Nut butter: Natural nut butters. (no peanut butter)

Healthy fats: Olive oil, avocado oil, coconut oil as well as MCT oil, butter, cream and lard.

Avocados: Whole avocados can be added to almost any meal or snack.

Non-starchy vegetables: All non-starchy vegetables that grow above the ground, greens, broccoli, cauliflower, tomatoes, mushrooms and red peppers.

No starchy root vegetables, (beets, potatoes, carrots etc)

Condiments: Salt, pepper, vinegar, lemon juice, fresh herbs and spices.

Wine: Particularly red wine, 1-2 glasses per day.

 

 *Dairy:  It can provide health benefits for some people.  However, many people are allergic to milk and most have a difficult time digesting casein, the protein of milk.  Also, we have to consider those people that may be sensitive to lactose.  Personally, I do not tolerate cow’s milk, but I do fine with goats milk, especially unpasteurized (raw) goats milk.  Goat milk is an excellent alternative for many people, especially raw goat milk**.  Goat milk is much easier to digest.  You may also want to try goat yogurt or goat keifer.

**You should be aware of the following:  if you consume raw goat or cow’s milk or any raw animal products you should know, Consuming raw or undercooked meats, poultry, seafood, shellfish, or eggs may increase your risk of foodborne illness, especially if you have certain medical conditions.

How to Regain Your Health at Any Age!

The Following Foods Should Be Strongly Avoided

 

Bread and baked goods: White bread, whole-wheat bread, crackers, cookies, doughnuts and rolls.

Sweets and sugary foods: Sugar, ice cream, candy, maple syrup, agave syrup and coconut sugar.

Sweetened beverages: Soda, juice, sweetened teas and sports drinks.

Pasta: Spaghetti and noodles.

Grains and grain products: Wheat, rice, oats, breakfast cereals and tortillas.

Starchy vegetables: Potatoes, sweet potatoes, butternut squash, corn, peas and pumpkin.

Beans and legumes: Black beans, chickpeas, lentils and kidney beans.

Fruit: Only occasionally but berries with cream makes a nice dessert.

High-carb sauces: Barbecue sauce, sugary salad dressings and dipping sauces.

Certain alcoholic beverages: Beer and sugary mixed drinks.

My Recommended Book List

 

Many leading experts have been exploring a low carbohydrate diet to reduce insulin resistance and the metabolic syndrome. Here are some of my favorite books on the topic.

Know Your Fats by Mary Enig

Eat Fat to Lose Fat by Mary Enig

The Great Cholesterol Con by Dr. Malcolm Kendrick

Lipitor® Thief of Memory by Dr. Graveline

Statin Drugs Side Effects and the Misguided War on Cholesterol by Duane Graveline M.

Life Without Bread: How a Low-Carbohydrate Diet Can Save Your Life by Christian B. Allan (Author), Wolfgang Lutz.

Vitamin B6 Therapy: Nature’s Versatile Healer by John Marion Ellis

The Paleo Diet: Lose Weight and Get Healthy by Eating the Food You Were Designed to Eat by Loren Cordain, Ph.D.

Overcoming Thyroid Disorders by David Brownstein, M.D.

Iodine, Why You Need it Why You Can’t Live Without It by Dr. David Brownstein

Breaking the Vicious Cycle by Elaine Gottschall

Wheat Belly by Dr. William Davis

Grain Brain by Dr. David Perlmutter

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Terry is happy to provide his opinion on diet and nutrition, supplements and lifestyle choices. This information is for educational purposes only. It is not meant to replace the advice of your physician and is not to be considered medical advice, diagnosis or treatment. Should you have any concerns please contact your physician directly.

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