Try and eat only organically grown foods as they reportedly have 2-5x more nutrients and it will decrease exposure to pesticides. There is no restriction on the amount of food you can eat. The foods listed are only examples of foods to eat. Try to compose meals of approximately 40% carbohydrates, 30% protein and 30% healthy fats. Try to eat any 1 food no more than 5 times a week. Plan your meals ahead of time and try to find at least 10 recipes you enjoy.

Steamed vegetables:
• The primary reason for using steamed vegetables is that steaming improves the utilization or the availability of the food nutrients allowing the GI mucosa to repair itself. Use minimal raw vegetables except as a salad. Include at least 1 green vegetable daily.
• Eat a variety of any and all vegetables (except tomatoes, potatoes) that you can tolerate. It is best to try and eat mostly the lower carbohydrate (3, 6%) vegetables. For example:
3% - asparagus, bean sprouts, beet greens, broccoli, red & green cabbage, cauliflower, celery, Swiss chard, cucumber, endive, lettuce (red, green, romaine), mustard greens, parsley, radish, spinach, watercress.
6% - string beans, beets, Bok Choy, brussel sprouts, chives, collards, eggplant, kale, kohlrabi, leeks, onion, parsley, red pepper, pumpkin, rutabagas, turnip, zucchini.
15% - artichoke, parsnip, green peas, squash, carrot.
20+% - yam.
Add your favorite spices to enhance the taste of these vegetables.

Grains:
• Eat one to two cups of cooked grains per day of those you tolerate, unless you have indications of high insulin levels such as overweight, high blood pressure, high cholesterol or diabetes.
• Allowed grains include: amaranth, barley, buckwheat, millet, oatmeal, quinoa, basmati or brown rice, rye, teff.
• Other grain foods that may be eaten are rice crisps and Wasa crackers.

Legumes:
• Eat a variety of any legumes that you are able to tolerate. Soak for 48-72 hours and cook slowly: split peas, lentils, kidney beans, pinto beans, fermented soy (tempeh or miso), mung beans, garbanzo beans, aduki & azuki beans.

Fish:
• Poach, bake, steam, or broil deep-sea ocean (vs. farmed) fish (cod, haddock, halibut, mackerel, sardines, summer flounder, wild Pacific salmon) is preferred - no shellfish (shrimp, lobster, crab, clam).
Chicken/ Turkey:
• Eat only the meat & not the skin of free – range or organically grown chicken/turkey. Bake, broil, steam.

Meat:
• Lamb, buffalo, venison, elk are OK

Fruit:
• Eat only 1 or 2 pieces of practically any fruit except citrus. If possible, it is preferred to eat the fruit baked (such as a baked apple or pear). Like the vegetables, try to eat mostly the low carbohydrate fruits. For example:
3% - cantaloupe, rhubarb, strawberries, melons
6% - apricot, blackberries, cranberries, papaya, peach, plum, raspberries, kiwi
15% - apple, blueberries, cherries, grapes, mango, pear, pineapple, pomegranate
20+% - banana, figs, prunes

Sweeteners:
• Occasionally maple syrup, rice syrup, barley syrup, raw honey or stevia – use ONLY with meals.
• Absolutely no sugar, NutraSweet, or any other sweetener is allowed.

Seeds and Nuts:
• Grind flax, pumpkin, sesame or sunflower seeds and add to steamed vegetables, cooked grains etc. You may also eat nut and seed butters – almond, brazil, cashew, sesame etc.

Butter/Oils:
• For butter, mix together 1 pound of organic butter and 1 cup of extra virgin olive oil (from a new dark jar). Whip at room temperature and store in the refrigerator.
• Use extra virgin olive oil for all other situations requiring oil.

Spices:
• To add a delightful flavor to your food choices, add whatever spices you enjoy.

To Drink:
• A MINIMUM of 6 to 8 glasses of spring, bottled, filtered or reverse-osmosis filtered water every day. Drink 1/2 your body weight in ounces of water daily. Sip the water, try to drink 1 glass per hour. A few drops of chlorophyll will add a pleasant taste. NO distilled water.
• Small amounts of soy, rice, or oat milk are allowed ONLY on cooked grains or in cooking.

For the time being, avoid the following foods:
all animal milks
all animal cheeses
all corn products
commercial eggs (organic OK)
potatoes – red or white
tomatoes
all wheat products including
breads
white flour
citrus fruits
all fruit juices
all dried fruit
peanuts/ peanut butter
any processed food
fried foods
meat - red meat (beef, pork)
all caffeinated teas, coffee
alcohol

Inflammation is a set of symptoms that includes pain, swelling, heat and redness of an affected organ or tissue. It's the way the body's immune system responds to attack, infection or injury. The immune system response to an unsatisfactory diet can lead to chronic inflammation of various body systems, leading to conditions such as arthritis and various auto-immune diseases like lupus. Recently there has been an increased focus on diets and lifestyle plans that seek to end the cycle of inflammation and its deleterious consequences.

Foods that fight inflammation

A typical anti-inflammatory diet focuses on creating anti-inflammatory prostaglandins instead of pro-inflammatory prostaglandins. Prostaglandins are hormones produced by the body whose function is to regulate the body's inflammatory response. We produce these hormones from the fats we ingest as part of our diets, and it's been found that different types of fat result in the production of different types of prostaglandins. One key part of an effective anti-inflammatory diet is to ingest only ""good"" fats and avoid ""bad"" ones.

1. The good fats - ones you should eat

Omega-3 Fatty Acid, found mainly in cold-water fish like mackerel, salmon, sardines, anchovies, and herring. The oils of wild-caught fish contain a significantly higher proportion of Omega-3 than the oils of farm-raised fish. Other sources of Omega-3 are nuts and seeds. These vegetable sources include walnuts, brazil nuts, and almonds along with pumpkin and sunflower seeds. 

For further information on what to look for when buying fish see the following article from TheDietChannel: Fish Safety & Buying Guide.

2. The bad fats - ones you should avoid

Polyunsaturated and partly hydrogenated fats and oils lead to the synthesis of pro-inflammatory prostaglandins and so should be eliminated from the diet. It's not easy to avoid these ""bad fats,"" as they are found in most processed foods. Trans-fats should be strictly avoided; this can be done by using olive oil instead of margarine and shortening. Olive oil contains Omega-9 essential fatty acids which work in concert with Omega-3 EFAs and increase its benefits to the body.

3. Other foods good for preventing inflammation

A number of other foods have anti-inflammatory qualities and should be part of the diet. These foods contain high levels of <vitamin A, vitamin C, and vitamin E:
• Fruits and Vegetables -- blackberries, strawberries, raspberries, kiwi fruit, peaches, mango, cantaloupe melon, apples, carrots, squash, sweet potato, spinach, kale, collard greens, broccoli, cabbage, and Brussels sprouts.
• Grains -- lentils, chick peas (garbanzo beans), brown rice, wheat germ, and non-instant oatmeal.

Two other essential components of an effective anti-inflammatory diet are Ginger and Turmeric, known since ancient times for their ameliorative properties.


Feel the benefit of the Anti-Inflammatory Diet


People who have suffered any of the wide range of symptoms linked with inflammation can feel real benefits by switching to an anti-inflammatory diet. Among the positive changes you may experience are:

• Reduction in joint pain due to Arthritis.
• Improved digestion.
• Lower blood cholesterol and triglyceride levels.
• Relief from symptoms of Depression and Bi-polar Disorder.


An anti-inflammatory diet follows principles of good nutrition by reducing intake of unhealthy fats, and increasing consumption of healthy fats, fruits, vegetables, and whole grains. Even if you don't have any overt inflammation, the diet itself is healthy and will do its part to keep you healthy, too.