Dr. Filippini’s Eating Paleo Food Protocol…
It is very important to consume foods that give you energy and decrease inflammation. This type of diet is a called a “Paleo Diet.” You should eat a “Paleo Diet” consisting of meat, fish, vegetables, fruits, nuts and seeds. That’s it! Just an FYI, you can eat sweet potatoes on the Paleo Diet but not white potatoes.
The goal of this protocol is to promote healing through the removal of foods that are, in any possible way, inflammatory. Inflammatory foods trigger your immune system to attack your body!
If you cheat you are only making your healing process slower!
It’s important to shop for quality food at butcher’s shops, farmers markets, fish markets and natural food stores.
Eat organic to avoid pesticides, herbicides, growth hormones, antibiotics and other drugs which cause free radicals and excitotoxins.
The worst foods to cheat with are going to be Gluten (Wheat, Barley, Rye, Spelt), Dairy and Soy because they are the largest causes of inflammation in the body! You MUST eliminate gluten, dairy and soy from your diet because not only do they cause inflammation but they are all triggers for an autoimmune condition. In other words, they cause your immune system to attack your body. We can run $750 worth of testing to see exactly how gluten, dairy and soy are harming your body or you can simply stop eating them!
You can go to www.whatcontainsgluten.com and/or Google more information on gluten containing foods.
Second, you need to stop eating sugar, high fructose corn syrup, aspartame, and white salt! All of them cause free radicals, excitotoxins and inflammation! If you are serious about getting healthy, you need to get serious about what you are putting in your mouth!
Again, eating a “Paleo Diet” consisting of meat, fish, vegetables, fruits, nuts and seeds is THE BEST way to reduce inflammation and stop your immune system from attacking your body.
There is more information on the Paleo Diet on the internet and there is a great book, The Autoimmune Paleo Plan. You can get it on Amazon.com for $8.00. Again, you can Google more information on the Paleo diet. A good site is www.thepaleodiet.com and you can also Google Paleo Diet recipes.
PLEASE NOTE THAT DIET ALONE IS NOT GOING TO HEAL YOU! IT IS A PART OF A HEALING PROGRAM!
PALEO DIET RESOURCES
Eating a paleo diet means that you are only eating meat , fish, vegetables, fruits, nuts and seeds. You can eat as much of those as you like but…that’s it!
Here are a few great paleo websites…
--Nomnompaleo.com
--Paleomg.com
--Againstallgrain.com
--Thepaleodiet.com
--Paleomagonline.com
--Google “Paleo Diet” or “Paleo Recipes”
Basic Guidelines:
Here is a checklist…
It is very important to consume foods that give you energy and decrease inflammation. This type of diet is a called a “Paleo Diet.” You should eat a “Paleo Diet” consisting of meat, fish, vegetables, fruits, nuts and seeds. That’s it! Just an FYI, you can eat sweet potatoes on the Paleo Diet but not white potatoes.
The goal of this protocol is to promote healing through the removal of foods that are, in any possible way, inflammatory. Inflammatory foods trigger your immune system to attack your body!
If you cheat you are only making your healing process slower!
It’s important to shop for quality food at butcher’s shops, farmers markets, fish markets and natural food stores.
Eat organic to avoid pesticides, herbicides, growth hormones, antibiotics and other drugs which cause free radicals and excitotoxins.
The worst foods to cheat with are going to be Gluten (Wheat, Barley, Rye, Spelt), Dairy and Soy because they are the largest causes of inflammation in the body! You MUST eliminate gluten, dairy and soy from your diet because not only do they cause inflammation but they are all triggers for an autoimmune condition. In other words, they cause your immune system to attack your body. We can run $750 worth of testing to see exactly how gluten, dairy and soy are harming your body or you can simply stop eating them!
You can go to www.whatcontainsgluten.com and/or Google more information on gluten containing foods.
Second, you need to stop eating sugar, high fructose corn syrup, aspartame, and white salt! All of them cause free radicals, excitotoxins and inflammation! If you are serious about getting healthy, you need to get serious about what you are putting in your mouth!
Again, eating a “Paleo Diet” consisting of meat, fish, vegetables, fruits, nuts and seeds is THE BEST way to reduce inflammation and stop your immune system from attacking your body.
There is more information on the Paleo Diet on the internet and there is a great book, The Autoimmune Paleo Plan. You can get it on Amazon.com for $8.00. Again, you can Google more information on the Paleo diet. A good site is www.thepaleodiet.com and you can also Google Paleo Diet recipes.
PLEASE NOTE THAT DIET ALONE IS NOT GOING TO HEAL YOU! IT IS A PART OF A HEALING PROGRAM!
PALEO DIET RESOURCES
Eating a paleo diet means that you are only eating meat , fish, vegetables, fruits, nuts and seeds. You can eat as much of those as you like but…that’s it!
Here are a few great paleo websites…
--Nomnompaleo.com
--Paleomg.com
--Againstallgrain.com
--Thepaleodiet.com
--Paleomagonline.com
--Google “Paleo Diet” or “Paleo Recipes”
Basic Guidelines:
- Eat 4-6 small meals per day. Try to eat something every hour or two to keep your blood sugar levels stable. Make sure to eat healthy! Veggies like carrot and/or celery sticks or nuts and seeds. Be very careful with “energy bars” as many contain high amounts of sugar.
- Make sure you eat within 30 minutes of rising in the morning. It is best to eat a high-quality protein for breakfast. Farm fresh eggs are naturally a great source of protein with Pink Salt from PRL.
- GREEN SMOOTHIE: I like to consume a green smoothie for breakfast consisting of kale or spinach, berries (blueberries, raspberries, strawberries and/or blackberries), a ripe banana for natural sweetness and a cup of water. Mix it all in a blender and not only is it very healthy but it tastes great! The smoothie doesn’t have to be for breakfast, you can have it any time during the day!
- You need to be consuming Pink Salt because it is high in calcium, magnesium and other trace minerals. PRL has a great Pink Salt and we carry this at the office for your convenience. Do not use Sea Salt as they use cheap screens to grind the salt which leaves nickel residues that will harm your kidneys.
- Eat twice as many vegetables as fruit over the course of the day. Raw vegetables are best if you want to lose weight. Eat only low glycemic fruits like stone fruits or fruits with a pit (cherries, plums, peaches, etc.) or berries (strawberries, blackberries, blueberries, raspberries, etc.)
- Remember that eating this way will be new and sometimes a challenge to achieve. Preparing single servings of food that can be frozen will save you from having to cook meals when life gets busy.
- Prepare large batches of staples like spaghetti sauce and soups for freezing in single serve containers. If you must reheat food in the microwave, transfer the food to a glass container. Plastic releases harmful chemicals into your food when heated in a microwave.
Here is a checklist…
- Meats: (from best to worst). All should be ORGANIC, natural, and/or grass-fed, wild game (venison, bison), organic chicken, beef, turkey, and pork. 4-5 servings of fish a week is recommended. Avoid farm-raised fish although smoked salmon is acceptable. Vary the other meats in frequency. Cured meats like ham, bacon and sausage can be eaten but not as an everyday staple. “Al Fresco” is a great chicken sausage that is gluten free, dairy free, nitrate free and available at local grocers. Organic, grass-fed, free range is best because you don’t need any more hormones, antibiotics or pesticides in your body. If it is wrapped in plastic or packaged you probably don’t want to eat it.
- Vegetables: Fresh organic veggies are best. Multiple colors are even better. Eat at least a couple of servings of raw veggies per day. As a matter of fact, eat LOTS of vegetables! This is where you will get most of your really good minerals and vitamins. Focus on what is in season. Pass on veggies in cans. Kale is a versatile lettuce that works well in salads, sautés and soups and is your best choice for nutrition. Sweet potatoes are okay but skip the white ones. Avoid rice but try Quinoa. It is a grain with a nutty flavor and works well as a substitute for rice and potatoes. Spaghetti squash is a staple for us. Always keep spaghetti sauce available for a quick meal. Add different meats each time for variety.
- Salads: Choose dark green leafy lettuces like kale, spinach or spring mix. Avoid iceberg altogether as there is absolutely no nutritional benefit to iceberg lettuce. Use many different vegetables in your salads and always top with some sort of protein. Grilled chicken, fish, beef, shrimp are some of our favorites. Nuts and fruit are great in salads. Avoid bottled salad dressings. Choose vinegar and oil or seasonings to spice up your salad. Juice from a ½ lemon or orange also makes a great dressing. I personally use Olive Oil, Vintage Vinegar (Raw, Unpasteurized, Apple Cider Vinegar) and Pink Salt all from PRL as my salad dressing. All are available at www.drjsupplements.com. If you have not read Apple Cider Vinegar by Paul and Patricia Bragg, read it, it’s a great book. You can pick it up on Amazon.com.
- All Fruits: Again…ORGANIC is key! Low glycemic fruits are best. These are stone fruits or fruits that contain a pit and berries. Consume 2-3 servings per day. Keep in mind this is a sugar source and sugar addicts can easily eat too much fruit. Frozen berries are ok, in small amounts. Diabetics should be very careful here. Wash all fruit prior to eating it.
- Eggs: Farm fresh, free-range is best and, no egg substitutes. Yolks ARE good for you. Eat them.
- Broth: To make soups. Read the labels and make sure there is not gluten or other thickening agents. Choose low sodium brands or use the water from blanching vegetables and cooking meats as your broth.
- Nuts: Raw nuts are best but roasted are okay also. Avoid salted and nuts covered in honey. Choose a variety but watch the amount if you wish to lose weight. A serving of nuts should be the equivalent of 8 almonds.
- Drinks: Water with lemon is going to be the drink of choice. Have a 32 fluid ounce bottle filled in the morning and drink it by lunch. Repeat in the afternoon. Seltzer water and herbal tea is ok also. Coffee, any soda (diet or regular), fruit juice (any type of fruit juice is high in sugar) and alcohol are no-no’s because they dehydrate the body! Almond milk (unsweetened if you are diabetic) and Coconut milk can replace regular milk which is full of rBGH. rBGH is a very harmful hormone! You need to be drinking at least ½ oz. of water per lb. of body weight. That is to say, if you weigh 150 lbs., you need to be drinking 75 oz. of water every day.
- Cooking Oils: Sauté with Olive Oil. If you need to use higher temps, use Coconut Oil. If I let you eat dairy, then butter is ok, not margarine. Avacados are an excellent high quality fat! Canola oil, vegetable oil, corn oil and soybean oils are BAD OILS. Avoid them!
- Spices: All are ok. As stated above, eat as much Pink Salt as possible because of the high mineral content.
- Fermented Foods like sauerkraut, coconut or almond milk keifer and yogurt are great!
- Supplements: Make sure anything you are taking is passed by me first. Any liquid or powdered supplements can be added to a morning fruit smoothie.
- Medications: Never stop your meds unless you have discussed it with your doctor. Many meds can be eliminated or reduced having gone through my program.
- Desserts: Coconut ice cream is a special treat and should be savored. Baking fruit like apples and peaches are fabulous alternatives to processed desserts. Use spices to add flavor.
- Snacks: Hummus with carrot and celery sticks is a favorite. You can purchase pre-made brands or make your own with garbanzo, black or Northern white beans. Organic almond or cashew butter is a better choice than peanut butter but as long as it is organic and natural, peanut butter is fine. No processed brands like Skippy or Jif.