exclude & include foods grain-free - eating for vitality! · reduces cholesterol and obesity....

©Lisa Stimmer 2014 www.EatingForVitalityDiet.com 45

The Discovery Diet

Exclude & Include Foods

Grain-Free & Dairy/Casein-Free

GRAIN FREE

DAIRY FREE

46 Eating for Vitality Diet™

The Discovery Diet

Grain-Free & Dairy/Casein-Free

EXCLUDEAll Grains (Including Corn)

Gluten products: Wheat, barley, rye, including these other species of wheat: spelt, durham, kamut, couscous, orzo, matzo meal, semolina, farina, kasha, graham flour, bulgar, and triticale. Plus grain products made from: corn, teff, sorghum, millet, quinoa, amaranth, and buckwheat. Note: Rice or Montina (Indian rice grass) is allowable in very small amounts for more options unless you are sensitive to it.(See the Forbidden Lists for Gluten and Corn)Note: Grains contain these anti-nutrients: Phytates, lectins, and saponins that can cause digestive irritation and leaky gut.

Dairy Products

Milk, cheese, cottage cheese, cream, yogurt, butter, ice cream, frozen yogurt, non-dairy creamers, whey, casein, sodium caseinate, calcium caseinate, and goat milk products

Note: Dairy and/or lactose-free does NOT necessarily mean casein-free. Many of these products still contain casein, so please read labels and look for the casein-free items.

Sweeteners

White or brown refined sugar, high fructose corn syrup (HFCS), corn sugar. All artificial sweeteners: Aspartame (NutraSweet & Equal), Neotame, Sweet & Low, Splenda (Sucralose), Truvia, Purevia, Sugar Twin, Sunett and Sweet One (Acesulfame K), and Sucaryl (Cyclamate)

Beverages

All highly caffeinated beverages: 5 Hour Energy, Red Bull, Monster Energy, etc. Soda pop, coffee, and black tea

Note: Excessive amounts of caffeine may cause stress, anxiety, nausea, depression, sleeping problems, acid reflux, stomach ulcers, irregular heart rhythms, high blood pressure, chronic headaches, fibrocystic disease, or osteoporosis.

Caution! Beware of added flavors and read labels. Be careful with blended teas and herbal teas; some contain barley, malt, or flavors derived from gluten grains.

Hard liquor: Mixes, malt, and added flavors that may not be gluten-free or dairy-free

Beer* and wine*: Malted wine coolers and sulphites

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The Discovery Diet

INCLUDEGrain-Free

Non-grain products made from yam, taro, tapioca (cassava, manioc or yucca plant), arrowroot, hemp seed, chia seed/flour, mesquite flour, sesame seed, plantain flour, coconut flour, and nut flours like almond flour that you can also make yourself. Caution! Limit: legume/bean flours, organic soy flour, and potatoes (contain lectins, phytates, and saponins)

Dairy/Casein-Free

Milk substitutes: Nut milk (almond, cashew, or hazelnut), coconut milk or hemp seed milk. Ice cream, yogurt, and creamers made from almond milk or coconut milk.Dairy-free vegan cheese alternatives. There are several on the market made from tapioca, almonds, cashews, or pea protein. Daiya cheeses (tapioca) are a favorite.Caution! If these dairy substitutes upset your stomach, it could be due to the guar gum or carrageenan in some of them.Note: Soy* is not a healthy dairy-free substitution!

Sweeteners

Use sparingly: Molasses, honey*, yacon syrup, brown rice syrup, real maple syrup, agave nectar* and evaporated cane juice. Best choice: Stevia is totally natural and extremely low on the glycemic index. Note: Sweetleaf Liquid Stevia Sweet Drops come in 17 different flavors and can be added to many drinks and foods for a zero calorie sweetener.Xylitol* is low glycemic, but make sure it’s extracted from birch.

Beverages

Organic decaffeinated low acid coffee, green or white tea, and herbal organic decaffeinated teas. Organic black coffee and black tea (8-16 oz.) per day are acceptable if you don’t have any symptoms listed. They actually help depression in small amounts.Water: 8 cups (64 oz.) daily of clean spring, filtered, distilled or reverse osmosis. Alkaline Ionized water is best! Naturally flavoring your water or mineral water with fresh lemon, lime or orange slices or adding a few drops of flavored Sweetleaf Liquid Stevia Sweet Drops™. There is also herbal water, Coconut water, Kevita & Kombucha (Probiotic drinks). Alcoholic drinks (occasionally in moderation): Potato vodkas, unflavored rums and Tequilas, GF hard ciders and wine (Sulphite Free)

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* Note: Symptoms of diarrhea, constipation, gas, bloating, and/or cramping may occur in those who could be sensitive to the effects of FODMAP* foods. These should be avoided for 8 weeks before the re-introduction phase, especially if you have IBS (irritable bowel syndrome) or IBD (irritable bowel disease).


The Discovery Diet

EXCLUDEFats

Olean, olestra, hydrogenated oils, margarine, shortening, spreads, peanut oil and butter.

Limit omega-6: Canola, soy, and sunflower oils (convert to ARA or arachidonic acid)

Note: Use only Organic Non-GMO canola or soy oils in limited amounts. Omega-6s are pro-inflammatory, while Omega-3s are anti-inflammatory(Omega-6:Omega-3 ratio = 3:1 max)

Nuts and Seeds

Peanuts and peanut butter because they contain lectins and a toxic mold called aflatoxin. Organic Valencia peanuts are fine in small amounts. FYI: Peanuts are not nuts, they are legumes.

Meat, Poultry, and Fish

Pork, nitrates/nitrites in cold cuts, frankfurters, sausages, and canned meats that contain additives and high sodium.

Albacore, white and yellow fin tuna, swordfish, tilefish, king mackerel, and shark all contain high amounts of mercury.

Avoid farm-raised seafood and shellfish as much as possible.

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NOTES


The Discovery Diet

INCLUDEFats

• Extra virgin olive oil and other unrefined oils (sesame, walnut, hazelnut and almond) for non-cooked sauces, dressings, etc.

• Extra virgin coconut oil for cooking, baking, frying or in smoothies.

• Avocado oil, grapeseed oil, and ghee (clarified butter) for cooking, baking, and medium heat frying.

Nuts and Seeds

Organic raw nuts: Almonds, walnuts, pecans, macadamias, cashews, hazelnuts (filberts), brazil nuts, and nut butters. Best eaten if soaked overnight then air dried or sprouted. Keep refrigerated for freshness.

Seeds: Sesame (tahini), pumpkin, and sunflower seeds can be roasted/toasted.

Meat, Poultry, Eggs, and Fish

Fresh cold water wild fish (omega-3) such as halibut, salmon, cod, sole, trout, sardines, shrimp, and crab. They convert ALA-alpha linolenic acid to EPA & DHA Omega-3.

Tongol tuna occasionally (in spring water if canned), free range chicken, turkey, beef, bison, lamb, ostrich, venison and elk, chicken sausage, turkey sausage/patties, turkey bacon, and organic free-range pastured hen’s eggs.

Note: Grass-fed animals contain the healthy fat CLA (conjugated linoleic acid) thatreduces cholesterol and obesity.

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NOTES


The Discovery Diet

✘Chronic InflammationUse the “Grain-Free & Dairy/Casein-Free” Exclude & Include Foods section in addition to this section.

EXCLUDEVegetables (if sensitive to nightshades and lectins or if you have arthritis)

Nightshades (tomatoes, eggplant, peppers, white potatoes, okra, and spices cayenne and paprika) Canned or creamed casseroles

Fruits (if on liver detoxification medical food shakes)

All citrus fruits (oranges, tangerines, grapefruit), juices, packaged lemonade, fruit drinks, and dried fruits containing sulfur and added sugar

Soy Products (90% of U.S. soy crops are GMO-Genetically Modified)

Soybeans, edamame, tofu, Bragg liquid amino’s, soy milk, soy cheese/spread, soy yogurt, non-dairy soy ice cream, soy creamers, soy puddings and anything else that contains soyNote: Organic reduced sodium gluten-free tamari soy sauce, organic tempeh, and organic mellow miso can be used sparingly (if not sensitive) since they are fermented soy and therefore have health benefits.

Legumes/Beans

All soy products, garbanzo beans/chickpeas, black-eyed peas, lima beans, kidney beans, pinto bean, red beans, white beans, black beans, broad beans, adzuki beans, mung beans, fava beans, and navy beansCaution! Lentils and hummus can possibly be eaten sparingly on occasion. Be conscious of how they make you feel. AVOID if you have IBS (irritable bowel syndrome) or IBD (irritable bowel disease). Note: Legumes/beans contain these anti-nutrients: Lectins, protease inhibitors, phytic acid /phytates, and saponins that can cause digestive irritation and leaky gut.

Eggs (if sensitive or allergic)

All whites, yolks, and any products containing eggs: Mayonnaise, Hollandaise, custard, pudding, mousse, meringue, cream-filled pies, baked goods, and some prepared sauces


The Discovery Diet

INCLUDEVegetables

Raw, steamed, juiced or baked/roasted vegetables. Yams, sweet potatoes, and especially high fiber, low glycemic veggies.

Fruits

Unsweetened fresh, frozen, or water-packed canned fruits and non-citrus fruit juices.

Unsulphered unsweetened dried fruit used sparingly. A little lemon or lime on food or in your water is OK.

Soy-Free Products

So Delicious coconut milk, yogurt, ice cream and creamer. Almond milk, yogurt, ice cream, and creamer. Hazelnut milk and hemp milk

Coconut Secret coconut aminos (soy sauce substitute) and chickpea miso.

Note: If these dairy substitutes upset your stomach, it could be due to the guar gum or carrageenan in some of them.

Legumes/Beans

Green beans, peas*, snow peas, and snap peas. Cocoa beans, vanilla beans, and organic coffee beans.

Egg-Free

Egg substitutes for use in baking as a binder for patties, meat loaf, and cookies, etc.

Note: These will not leaven like eggs for soufflés or sponge cakes.

ENER G Egg Replacer or OrgraN No Egg (potato & tapioca)

Make your own with either: Whole flaxseeds (1/3 cup water + 1 Tbsp flaxseeds = 1 egg) simmered for approximately 5 minutes until raw egg consistency OR chia seeds (1 Tbsp freshly ground chia seeds + 3 Tbsp water = 1 egg) mixed in a bowl. Let sit for 5 minutes until raw egg consistency.

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* Note: Symptoms of diarrhea, constipation, gas, bloating, and/or cramping may occur in those who could be sensitive to the effects of FODMAP* foods. These should be avoided for 8 weeks before the re-introduction phase, especially if you have IBS (irritable bowel syndrome) or IBD (irritable bowel disease).


The Discovery Diet

FODMAP Food List

In addition to the Grain-Free and Dairy/Casein-Free Lifestyle Path Discovery Diet “Chronic Inflammation” Exclude & Include Foods list–Also EXCLUDE these high FODMAP Foods if you have IBS (irritable bowel syndrome), IBD (irritable bowel disease), or symptoms of diarrhea, constipation, gas, bloating and/or cramping. You could have intolerance to the effects of FODMAPs (Fermentable Oligo-Di-Monosaccharides and Polyols) in specific types of carbohydrates found in all different kinds of foods high in fructose, lactose, fructans, galactans, and polyols.

EXCLUDEVegetables

Garlic, onion, artichoke, asparagus, beetroot, cauliflower, celery, leeks, mushrooms, peas, savoy cabbage, scallions, and shallots

Fruits

Apple, apricot, avocado, banana, blackberries, cherries, currants, dates, grapefruit, lychee, mango, nectarine, peach, pear, persimmon, plum, prunes,raisins, and watermelon

Legumes/Beans

Beans, black-eyed peas, lentils, and soybeans

Beverages

Herbal teas that contain apple or dandelion, soymilk, sport drinks, beer, and wine.

Sweetners

Agave, honey, inulin, Isomalt, Maltitol, Mannitol, Sorbitol, and Xylitol

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exclude & include foods grain-free - eating for vitality! · reduces cholesterol and obesity....

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