This diet is healthy and easy. Start by memorizing four acronyms:
P-E-T-C-O-M (Sounds like an internet Pet Store)
B-L-L-A-A-C-C-Q (Rhymes with black)
N-O-O-B-B-S (Think of the knobs to the kitchen cabnets)
C-H-S-S-S (Rhymes with chess)
Peppers: fresh organic red bell pepper.
Eggs: fresh, organic.
Tomatoes: fresh, organic.
Cruciferous vegetables: frozen brussels sprouts, for their convenience.
Onion: frozen pearl onions, for their convenience.
Mushrooms: fresh organic baby bella cremini.
Lettuce: fresh organic romaine, package contains three lettuce hearts.
Lime: fresh. Buy a single lime.
Avocado: fresh, package contains four avocados.
Apple: fresh organic. gala, jazz or pink lady, or substitute with pears.
Carrots: fresh, organic.
Nuts: walnuts or almonds, fresh, raw.
Oil: organic unsweetened flake coconut.
Oat bran: plain. If it's called oatmeal or flakes it is the wrong product. I don't buy this item organic unless it is on sale.
Berries: blueberries, or a mix of blueberries, raspberries and blackberries, frozen. Organic, or pesticide-free.
Beans: black beans, garbanzo beans (also called chick peas), and lentils, dry.
Seeds: flax, whole
Chicken: whole, fresh, organic. Weight is usually around 5 lbs.
Hamburger: grass fed beef, 90%+ lean.
Sardines: in water, canned.
Supplement: Vitamin D3 1000 IU.
Memorize this acronym: A-A-B-C-D-E, representing 6 items to place on the kitchen counter:
Avocado (and Onion): Unripened avocados are stored at room temperature. Any avocados that begin to soften and are not going to be eaten that day should be stored in the fridge. Cut a ripe avocado in half. Place 1 pearl onion (still frozen) into the crater of the half avocado. With a circular motion spoon out some avocado including the onion inside. As you chew this spoonful much of the sharp onion taste will be masked by the avocado. Finish scooping out and eating that half avocado. Save the other half of the avocado in the fridge to eat at dinnertime.
Apple (or pear): Small to medium size; buy them by the bag. Eat one as the last item for breakfast (after the flax combo, see below) and it will help clean your teeth.
Cheese, one string or slice. I recommend Trader Joe's organic string cheese (don't get the low fat "light" version).
D3 vitamin supplement. After chewing up some food, pop the pill into your mouth before swallowing.
Egg: One, hard-boiled. (I boil 6 eggs at a time)
After eating all but the apple, prepare the following:
Flax Combo: Place two tablespoons of flax seed into the small grinding cup of a rocket blender and grind* the seeds using the flat grinding blade. Open the cup and add 1/3 cup oat bran and 1/4 cup walnuts. Note that oat bran is OK to eat raw out of the package (unlike oatmeal which has to be either cooked, or soaked overnight). Add filtered water until only about the top half inch of the container is unfilled. Sir with a spoon (no need to use the rocket blender to do this) and eat/ drink it down. After you have finished consuming your flax combo, pour some filtered water into the cup, screw on the blade assembly, swirl the cup including upside down a few times, and the residuals will loosen nicely into the water which you can now drink.
*Pressing and releasing the cup to turn the unit on and off is destabilizing to the gears, and can cause the blade assembly eventually to leak. A smoother method is to press or release the cup only when the electricity is disconnected, and turning the unit on and off using a power strip. Following this advice makes this unit a true bargain. It was recently on sale for $14.99 at Lowes.
Start with a salad: eight or nine leaves of romaine lettuce, half of a red bell pepper, and half of a tomato. No dressing.
While waiting for the steamed vegetables to cool, eat leftovers from previous dinner(s). If there are no leftovers, eat sardines (see below).
Memorize this acronym: A-B-C, representing 3 items to place on the kitchen counter:
Avocado: This is the other half of the avocado that you placed in the fridge. Again, fill the half avocado's crater with a pearl onion.
Cheese, one string or slice.
While eating those three items, prepare the main course for dinner:
Monday- Baked Salmon. Place the salmon on a Pyrex glass dish. Cut the lime in half and squeeze lime juice from only one of the halves of the lime over the fish. Bake at 225 degrees F for about 40 minutes. With this low heat cooking method the skin does not burn and does not stick to the dish so there is no need to oil the dish. When eating the salmon be sure to also eat the skin. Save the unused half of the lime (as well as what is left of the squeezed half) in a covered bowl in the fridge-- the unused half will be used for Thursday's salmon, and what's left of both halves will be used for Friday's chicken.
Tuesday- As you will see, by Tuesday there are lots of leftovers, which are usually more than enough for Tuesday dinner. If not, supplement with a can of sardines: Place the sardines on a small dish and gently rinse with a little filtered water.
Wednesday- Beans and Quinoa. These are prepared separately, following normal cooking instructions. Alternate weeks between garbanzo beans (also called chick peas) and black beans. When following quinoa cooking instructions, turn off the burner a little early and let it continue soaking up the water with the burner off. Don't forget to stir occasionally. When the two foods are ready, you can mix them or eat them separately.
Thursday- Baked Salmon. This is such a healthy food that it is recommended for serving twice a week. I buy a fresh piece on the same day as eating, each Monday and Thursday.
Friday- organic chicken. Double bag two clear plastic bags (the type you find in the fresh fruit and vegetable section of the grocery store) into which to place all of your discards. If there is a packet of giblets inside the chicken, remove it (I discard them). Pour about 1/2 cup of filtered water into a roasting pan. After rinsing the chicken inside and out place it immediately (ie: very wet) into the roasting pan. Take what is left of the two halves of previously squeezed limes from the fridge, and holding them over the roasting pan, cut/ pull out the pulp from the rinds (throw out just the rinds). Let the pulp fall into the roasting pan, further slicing and pressing with a knife and fork. Place some of the pulp inside the chicken, and some in various places under the skin. Cover the roasting pan with the lid. Bake at 325 degrees F for approximately 1 hour for a 5 lb. chicken. Remove the lid and continue cooking for another one-half hour. Take out of the oven and let cool with the lid on for at least 15 minutes, and then cut it into sections and remove most of the skin as well as the bones (no need to remove bones from the drumsticks). Put a lid on the cut-up meat which should now be in a storage container, and turn the container and the lid together sideways over the open plastic bags (that you are using for discards) and let all of the grease drip out. Place the container with the chicken into the fridge, and the plastics bags containing the discards and grease into the freezer for later disposal.
Saturday- lentils. Follow normal cooking instruction for dry lentils. Five minutes before they are ready add organic carrots. For variety, add organic mushrooms after first washing them carefully, and small pieces of chicken leftovers from Friday.
Sunday- Grass-fed Beef. Cook the hamburger in a pre-heated skillet with no oil added. Keep stirring right from the start, alternating between low, medium and high to prevent splatter. When the pink is mostly gone change spoons. Remove from heat soon thereafter when there is no trace of pink.
Snack (daily)- Berries with Coconut Flakes. In a small pudding dish, place a quarter cup of frozen berries and top with a quarter cup of unsweetened coconut flakes. Then add some filtered water. This is very tasty, as the berries add just the right amount of sweetness to the otherwise unsweetened coconut. If you have a Trader Joe's nearby look for Trader Joe's Organic Unsweetened Flake Coconut which is about a third of the cost of other brands. While coconut flake is a good source of coconut oil, Trader Joe's also sells jars of organic coconut oil, which has many uses and which I also highly recommend.
Filtered water is the beverage of choice.*
Limes: I no longer recommend drinking lime (or lemon) juice. It is a healthy drink, but I have two concerns: (1) Protection of tooth enamel, although this can be achieved by drinking the juice using a long straw to bypass the teeth. (2) Even when using a straw, however, I sometimes get sore gums, and even canker sores, especially if I drink lime juice several days in a row. This does not happen when the lime is added to items to be cooked such as salmon or chicken (mentioned above).
Try eating all of the meals listed above within a window of, say, something between 10 and 13 hours. Breakfast should literally be a breaking of continuous fasting that has taken place since dinner ended the previous day. It is important that total amount of food intake each day not be reduced using this narrow window.
I purchase most of the ingredients at Trader Joe's. They stock all of the organic items listed, and at low prices. For example, their organic whole chickens sell for $2.69/ lb. Giant Food has good prices for beans, salmon and sardines, and its "Spring Crossing Grass Fed Ground Beef 90% Lean" is excellent. Safeway prices are generally higher, but sometimes have the deepest discounting if you hit the right product at the right time (and signed up for their program). Whole Foods has good pricing for bulk foods that you scoop yourself, such as flax seed and oat bran, and now that they are owned by Amazon I am anticipating future deals.
Shopping is usually done every other day. It takes about two minutes before leaving the house to recite the acronyms while looking at inventory, and instantly know what is needed based on the day of the week. No list is needed, as reciting the acronyms again at the store instantly and accurately triggers memory.
Please do your own research since I still consider myself a student regarding nutrition.
*I am currently infusing some of my filtered drinking water with molecular hydrogen. I have started the Hydrogen Drinking Water 5.0+ page on this blog to document this experience.