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-E-S-S-S (Rhymes with chess)
Peppers: fresh organic red bell pepper.
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.
Cheese: hard, swiss for its availability and price.
Nuts: walnuts or almonds, fresh, raw.
Oil: organic coconut.
Oat bran: plain. If it's called oatmeal or flakes it is the wrong product.
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.
Eggs: fresh, organic.
Sardines: in water, canned.
Supplements: Buy a bottle of multivitamins that are appropriate for your age and gender. I also take vitamin D3 1000 IU (this is in addition to the D3 that is in my multivitamin).
Cut a multivitamin in half. Eat one banana, one slice of cheese and one hard-boiled egg (I boil 6 eggs at one time). After chewing but not yet swallowing some of this food, place one-half of the multivitamin into your mouth. The vitamin (mixed with the chewed food already in your mouth) will now be easy to swallow. Save the other half of the multivitamin in a baggie for tomorrow. Also swallow your vitamin D3 supplement with the same food.
Flax Combo: Place two tablespoons of flax seed into the small cup of a rocket blender and pulse the motor* several times until the seeds are ground. 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.
*I pulse the flax seeds 6 times, and was finding that pressing and releasing the cup to pulse the motor was destabilizing to the gears, causing the blade assembly to leak. A smoother method is to keep the cup pressed down, and pulsing the motor by plugging in and unplugging the appliance from the wall outlet, waiting for the motor to come to a complete stop between pulses. The blender was very inexpensive to replace; it was recently on sale for $14.99 at Lowes.
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 upside-down on a plate in the fridge.
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).
Start by eating one banana, one slice of cheese, and the other half of the avocado (again filling the half avocado's crater with a pearl onion).
Monday- Baked Salmon. Place the salmon on a Pyrex glass dish. Cut the lime and squeeze lime juice 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 what is left of the squeezed lime in a covered bowl in the fridge, for use with chicken later in the week.)
Tuesday- Grass-fed Beef Hamburger/ Quinoa/ Black Beans. Follow normal cooking instructions for the dry beans and the quinoa. 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. 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. When the three foods are ready, you can mix them or eat some separately.
Wednesday- Steamed Eggplant. Remove the stem but keep on the skin. Take the portion size you want to use of the eggplant, cut it into cubes, and put it into a saucepan together with about a centimeter of water. Cover with vented lid. Set burner to high and stir occasionally. Turn the burner off when it starts to boil. Wait at least ten more minutes before removing lid.
Thursday- sardines. Gently rinse with a little filtered water.
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 the remaining cut lime from the fridge, and cut into one-quarter sections. Cut/ pull out the pulp from the rind (throw out just the rind). Place the pulp into a soup bowl, slicing and pressing with a knife and fork. Place some of the pulp inside the chicken, some various places under the skin, and what's left in the bowl pour on top of the chicken. 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 (except for 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.
Sunday- garbanzo beans (also called chick peas). Follow normal cooking instructions for this type of dry beans.
- Apple or pear, small to medium size, no more than one per day, buy them by the bag.
- Frozen berries, less than a cup per day.
- Coconut oil: no more than one-quarter teaspoon per day. For those who don't like the taste of coconut oil Trader Joe's offers a triple filtered version.
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).
Now, if you are really adventurous, try fasting for up to 16 continuous hours each day. Try eating all of the meals listed above within a window of, say, something between 8 and 13 hours. I'm experimenting with delaying my first meal of the day, breakfast, until close to noon, so I can coordinate my last meal of the day with that of other family members 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 cheese, beans, salmon and sardines, and its "Spring Crossing Grass Fed Ground Beef 90% Lean" is excellent. Safeway prices are generally higher, but has the deepest discounting if you hit the right product at the right time (and signed up for their program). Some recent Safeway deals were on limes, cheese, organic quinoa, sardines, and organic romaine lettuce.
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.