Chronic cardiovascular exercise

(meaning 30-60+ minutes at a steady state of intensity like jogging or biking), as it can provoke a stress response.

DISCLAIMER:

The information in this book is not intended to be a replacement for professional medical diagnosis or treatment for a medical condition. It consists solely of nutritional and lifestyle recommendations to support a healthier body.

nutritional supplements & herbs to consider

These recommendations are made as a starting point. Do your own research and determine which supplements may serve you best. It’s best to get as many of your nutrients from food as possible.

VITAMIN A (retinol) helps to maintain the integrity of the mucosal lining of the gut; helps to maintain immunity when balanced with vitamin D; necessary for the assimilation of dietary minerals.

FERMENTED COD LIVER OIL/BUTTER OIL BLEND for fat-soluble vitamins A, D, E, and K2 as well as some omega 3 fats. I only recommend Green Pasture brand.

VITAMIN B3 (niacin) is supportive of blood sugar regulation and may lower cholesterol levels.

VITAMIN B5 (pantothenic acid & pantethine) may lower cholesterol and triglycerides in the pantethine form, especially in diabetics.

VITAMIN B7 (biotin) is a coenzyme required for the metabolism of glucose, amino acids and lipids.

VITAMIN B9 (folate) supports healthy red blood cells, boosts growth, and reduces risks of birth defects. Look for a B-complex supplement for a balanced dose.

VITAMIN C s is a potent antioxidant with anti-inflammatory properties that helps to regenerate vitamin E.

COENZYME Q10 (CoQ10) enhances mitochondrial (cellular) energy production and can help to alleviate fatigue. It is also known to be depleted by statin drugs.

VITAMIN E is an antioxidant that protects against free radical damage.

LIPOIC ACID (alpha-lipoic acid) may improve cellular energy production and has antioxidant properties. It may also be helpful to cardiac patients.

MAGNESIUM is required for more than 300 enzymatic processes in the body, and most people are deficient in it. Look for magnesium glycinate or magnesium malate forms.

OMEGA-3 FATS are anti-inflammatory essential fatty acids. I only recommend Green Pasture brand fermented cod liver oil.

SELENIUM & ZINC are antioxidants that protect against free radical damage, and it is difficult to get sufficient amounts solely from food sources.

supportive nutrients & foods that contain them

Quick LIST

Proteins

• Chicken

• Eggs

• Herring

• Mackerel

• Oysters

• Pork

• Salmon

• Shellfish

• Tuna

Fats

• Coconut oil

• Extra-virgin olive oil

• Grass-fed butter/ghee

• Walnuts

Vegetables

• Asparagus

• Avocado

• Beets

• Brussels sprouts

• Broccoli

• Cabbage

• Cauliflower

• Squash

• Swiss chard

• Yams

Fruits

• Berries

• Citrus

• Melon

• Papaya

Superfoods

• Bone broth

• Fermented cod liver oil

• Liver

• Sauerkraut

Spices

• Basil

• Black pepper

• Cardamom

• Cinnamon

• Cloves

• Garlic

• Oregano

• Thyme

• Turmeric

B VITAMINS

(especially B3, B6, B9)

Liver, chicken, tuna, lamb, salmon, egg yolks, sardines, grass-fed dairy, brewer’s yeast (Lewis Labs brand only)

Trace amounts: sesame seeds, sunflower seeds, almonds, walnuts, pecans, mushrooms, romaine lettuce, cauliflower

VITAMIN C

Adrenal glands from pasture-raised animals, beets, bell peppers, garlic, lemons, Brussels sprouts, cauliflower, collard greens, broccoli, daikon radish, kale, mustard greens, parsley, spinach, strawberries

CALCIUM

Dark leafy greens (be sure to also eat grass-fed butter or a K2 supplement like the fermented cod liver oil/butter oil blend from Green Pasture to assimilate calcium appropriately)

CHOLESTEROL

Cholesterol helps to maintain proper cell membrane structure and is a precursor to hormones and bile. It is necessary for converting sunlight into usable vitamin D and is critical for proper brain function and hormone production and should not be feared in foods.

Eggs (yolks), seafood/shellfish, Beef, lamb

VITAMIN D

A potent immune system modulator and is most available via sun exposure.

Egg yolks, cold water fish (salmon, herring, mackerel, etc.)

Grass-fed butter or ghee

Fermented cod liver oil
(Green Pasture brand only)

LIPOIC ACID (ALPHA-LIPOIC ACID/ALA)

Red meat, organ meats

MAGNESIUM

Magnesium is critical to cellular energy production in order to battle fatigue and maintain proper calcium metabolism for vascular health.

Kale, green leafy vegetables, beets, pumpkin seeds/pepitas

OMEGA-3 FATS

An anti-inflammatory essential fatty acid that comes from limited food sources.

Cold water fish (salmon, herring, mackerel, etc.), fermented cod liver oil (Green Pasture brand only)

Walnuts, pecans

POTASSIUM

Asparagus, avocado, spinach, Swiss chard, papaya, banana, honeydew, cantaloupe, necta ines, oranges, grapefruit, yams

PROBIOTICS

Promote healthy gut flora, which is critical to proper digestion and elimination.

Fermented vegetables: cabbage (sauerkraut) carrots, beets or other vegetables

Kombucha (fermented tea)

SELENIUM

Eggs, Brazil nuts

Red Swiss chard, turnips, garlic

SODIUM

An unrefined, mineral-rich sea salt that is unprocessed (Celtic or Real Salt brand).

ZINC

Oysters, Shellfish, lamb, red meat

Pumpkin seeds (pepitas)

Day: 1

Breakfast: Swirly Crustless Quiche (recipe here), Perfectly Baked Bacon (recipe here), Raw Sauerkraut (recipe here)

Lunch: Mustard Glazed Chicken Thighs (recipe here), Green Salad*, Balsamic Vinaigrette (recipe here)

Dinner: Grilled Garlic Flank Steak with Peppers & Onions (recipe here), Baked Beets with Fennel**(recipe here)

Day: 2

Breakfast: left-over Swirly Crustless Quiche, left-over Garlic Flank Steak with Peppers & Onions

Lunch: Wild Canned Salmon with Olives, Avocado, Lemon Juice, Tomato, EVOO

Dinner: Sage Roasted Turkey Legs (recipe here), Sweet Potato Pancakes (recipe here), Steamed Spinach*

Day: 3

Breakfast: left-over Sweet Potato Pancakes, Mustard-Glazed Chicken Thighs (recipe here)

Lunch: left-over Sage Roasted Turkey Legs, Persimmon, Asparagus & Fennel Salad (recipe here)

Dinner: Lemony Lamb Dolmas (recipe here), Cilantro Cauli-Rice (recipe here)

Day: 4

Breakfast: Pesto Scrambled Eggs (recipe here), Cilantro Cauli-Rice (recipe here)

Lunch: left-over Lemony Lamb Dolmas, Spinach Salad with Walnuts & Artichokes (recipe here)

Dinner: Citrus Macadamia Nut Sole (recipe here), Butternut Squash**

Day: 5

Breakfast: left-over Citrus Macadamia Nut Sole, Butternut Squash**

Lunch: Nori Salmon Handrolls (recipe here)

Dinner: Beef & Mixed Veggie Stir Fry (recipe here)

Day: 6

Breakfast: Pumpkin Pancakes (recipe here), Breakfast Sausage using Italian Sausage Spice Blend (recipe here)

Lunch: left-over Beef Stir Fry with Mixed Veggies

Dinner: Lamb Lettuce Boats with Avo-Ziki Sauce (recipe here)

Day: 7

Breakfast: Eggs, Perfectly Baked Bacon (recipe here), Raw Sauerkraut (recipe here)

Lunch: Mixed Greens with Wild Canned Salmon, Asparagus*, Lemon Juice, EVOO

Dinner: Citrus & Herb Whole Roasted Chicken (recipe here), Roasted Rosemary Roots (recipe here), Simple Baked Kale Chips*(recipe here)

Day: 8

Breakfast: Grain-Free Porridge (recipe here), Berries, left-over Citrus & Herb Whole Roasted Chicken

Lunch: Spinach Salad with Walnuts & Artichokes (recipe here), left-over Citrus & Herb Whole Roasted Chicken

Dinner: Chicken Liver Pâté (recipe here), Cucumber, Kale*, Berries

Day: 9

Breakfast: Swirly Crustless Quiche (recipe here), Steamed Broccoli*, Raw Sauerkraut (recipe here)

Lunch: Chicken Liver Pâté (recipe here), Green Salad*, Melon

Dinner: Pesto Shrimp & Squash Fettuccine (recipe here)

Day: 10

Breakfast: Omelet or Pesto Scrambled Eggs, left-over Shrimp & Avocado

Lunch: Simple Shrimp Ceviche (recipe here), Mixed Greens*, EVOO

Dinner: Cumin Spiced Pork Tenderloin with Root Vegetables**(recipe here)

• A complete shopping list for this meal plan can be found on balancedbites.com

KEY

Red-Meat

Poultry

Eggs

Pork

Lamb

Seafood

NOTES

EVOO Extra-virgin olive oil

CO Coconut oil

* or other non-starchy vegetable

** or other starchy vegetable (see here)

If no page number is listed, simply prepare the items as noted or any way you like.

For additional protein, vegetable, and fat recommendations, refer to the QUICK LIST that is associated with your meal plan!

Day: 11

Breakfast: Swirly Crustless Quiche (recipe here) Perfectly Baked Bacon (recipe here), left-over Root Vegetables**

Lunch: left-over Cumin Spiced Pork Tenderloin, Rainbow Red Cabbage Salad*(recipe here)

Dinner: Balsamic Braised Short Ribs (recipe here), Candied Carrots (recipe here), Spinach*

Day: 12

Breakfast: Eggs, left-over Rainbow Red Cabbage Salad*

Lunch: left-over Balsamic Braised Short Ribs, left-over Candied Carrots, Green Salad*

Dinner: Savory Baked Chicken Legs (recipe here), Brussels Sprouts with Fennel*(recipe here)

Day: 13

Breakfast: Zucchini Pancakes (recipe here), Perfectly Baked Bacon (recipe here), Raw Sauerkraut (recipe here)

Lunch: left-over Savory Baked Chicken Legs, left-over Brussels Sprouts with Fennel*

Dinner: Lemon Rosemary Broiled Salmon (recipe here), Asparagus with Lemon & Olives (recipe here), Sweet Potato**

Day: 14

Breakfast: left-over Lemon Rosemary Broiled Salmon, left-over Asparagus with Lemon & Olives*

Lunch: Buffalo Chicken Lettuce Wraps (recipe here)

Dinner: Red Palm & Coriander Tuna Over Daikon Noodle Salad (recipe here), Green Salad*

Day: 15

Breakfast: Scrambled Eggs with Olives, Steamed Spinach*, Avocado

Lunch: Spinach Salad with EVOO, left-over Red Palm & Coriander Tuna, Avocado, Lemon Juice

Dinner: Italian-Style Stuffed Peppers (recipe here), Green Salad* with Balsamic Vinaigrette (recipe here)

Day: 16

Breakfast: Grain-Free Porridge (recipe here), Breakfast Sausage

Lunch: left-over Italian-Style Stuffed Peppers (recipe here), Green Salad*

Dinner: Chicken Liver Pâté (recipe here), Cucumber, Mixed Greens Salad with Beets & Blood Oranges (recipe here)

Day: 17

Breakfast: Bacon & Egg Salad (recipe here), Sweet Potato or Beets**

Lunch: left-over Chicken Liver Pâté, Cucumber, Green Salad*

Dinner: Spaghetti Squash Bolognese (recipe here), Baked Kale Chips* (recipe here)

Day: 18

Breakfast: Pumpkin Pancakes (recipe here), Breakfast Sausage or Bacon

Lunch: left-over Spaghetti Squash Bolognese

Dinner: Thanksgiving Stuffing Meatballs (recipe here), Mashed Faux-Tatoes (recipe here)

Day: 19

Breakfast: Scrambled Eggs, Avocado, Spinach or Kale*, Raw Sauerkraut (recipe here)

Lunch: left-over Thanksgiving Stuffing Meatballs, left-over Mashed Faux-Tatoes

Dinner: Citrus Macadamia Nut Sole (recipe here), Lemon Roasted Romanesco*(recipe here), Sweet & Savory Potatoes**(recipe here)

Day: 20

Breakfast: Grain-Free Porridge (recipe here), Hard Boiled Eggs

Lunch: left-over Citrus Macadamia Nut Sole, left-over Lemon Roasted Romanesco*

Dinner: Roasted Duck with Cherry Sauce (recipe here), Sautéed Red Cabbage with Onions and Apples*(recipe here)

• A complete shopping list for this meal plan can be found on balancedbites.com

KEY

Red-Meat

Poultry

Eggs

Pork

Lamb

Seafood

NOTES

EVOOExtra-virgin olive oil

COCoconut oil

*or other non-starchy vegetable

**or other starchy vegetable (see here)

If no page number is listed, simply prepare the items as noted or any way you like.

For additional protein, vegetable, and fat recommendations, refer to the QUICK LIST that is associated with your meal plan!

Day: 21

Breakfast: Hard Boiled Eggs, Breakfast Sausage, Raw Sauerkraut (recipe here)

Lunch: Nori Salmon Handroll (recipe here)

Dinner: Lamb Chops with Olive Tapenade (recipe here), Greek Salad with Avo-Ziki (recipe here)

Day: 22

Breakfast: Swirly Crustless Quiche (recipe here), Breakfast Sausage

Lunch: left-over Lamb Chops with Olive Tapenade, left-over Greek Salad with Avo-Ziki

Dinner: Orange Braised Beef Shanks (recipe here), Butternut Sage Soup**(recipe here)

Day: 23

Breakfast: left-over Swirly Crustless Quiche, Perfectly Baked Bacon (recipe here)

Lunch: left-over Orange Braised Beef Shanks, left-over Butternut Sage Soup

Dinner: Hayley’s Skirt Steak Tacos (recipe here), Salsa (recipe here), Grilled Squash & Pineapple (recipe here)

Day: 24

Breakfast: Acorn Squash with Cinnamon & Coconut Butter (recipe here), Breakfast Sausage or Bacon

Lunch: Tangy Taco Salad (recipe here), left-over Salsa

Dinner: Fiery Jalapeño Burgers with Sweet Potato Pancakes (recipe here), Red Roasted Garlic (recipe here)

Day: 25

Breakfast: left-over Sweet Potato Pancakes, Eggs, Avocado

Lunch: Quick & Easy Salmon Cakes (recipe here), Green Salad*, Avocado, Olives

Dinner: Asian Orange Pan-Seared Scallops (recipe here), Tomatillo Shrimp Cocktail (recipe here), Zucchini*

Day: 26

Breakfast: Zucchini Pancakes (recipe here), Perfectly Baked Bacon (recipe here), Raw Sauerkraut (recipe here)

Lunch: Tuna, Mixed Greens Salad with Persimmons, Asparagus & Fennel (recipe here), Orange Vinaigrette (recipe here)

Dinner: Grandma Barbara’s Stuffed Mushrooms (recipe here), Roasted Marrow Bones (recipe here), Spinach*

Day: 27

Breakfast: Grain-Free Porridge (recipe here), Breakfast Sausage using Italian Sausage Spice Blend (recipe here)

Lunch: left-over Grandma Barbara’s Stuffed Mushrooms, Mixed Greens Salad*, Balsamic Vinaigrette (recipe here)

Dinner: Spiced Lamb Meatballs with Balsamic-Fig Compote (recipe here), Green Beans with Shallots*(recipe here)

Day: 28

Breakfast: left-over Spiced Lamb Meatballs, Spinach or Cabbage*

Lunch: Wild Canned Salmon with Olives, Avocado, Lemon Juice, Tomato, EVOO

Dinner: Lemon & Artichoke Chicken (recipe here), Broc-Cauli Chowder with Bacon (recipe here)

Day: 29

Breakfast: Apple Streusel Egg Muffins (recipe here), Bacon or Breakfast Sausage

Lunch: left-over Lemon & Artichoke Chicken, Kale & Carrot Salad with Lemon-Tahini Dressing (recipe here)

Dinner: Mom’s Stuffed Cabbage Rolls with Tomato Cranberry Sauce (recipe here), Green Salad*

Day: 30

Breakfast: left-over Apple Streusel Egg Muffins (recipe here), Bacon or Breakfast Sausage

Lunch: Chorizo Meatballs (recipe here), Mixed Greens Salad* with Avocado, Lemon Juice, and EVOO

Dinner: Mediterranean Lamb Roast (recipe here), Sautéed Spinach with Pine Nuts & Currants*(recipe here)

• A complete shopping list for this meal plan can be found on balancedbites.com

KEY

Red-Meat

Poultry

Eggs

Pork

Lamb

Seafood

NOTES

EVOO Extra-virgin olive oil

CO Coconut oil

* or other non-starchy vegetable

** or other starchy vegetable (see here)

If no page number is listed, simply prepare the items as noted or any way you like.

For additional protein, vegetable, and fat recommendations, refer to the QUICK LIST that is associated with your meal plan!

CANCER RECOVERY

While an anti-inflammatory diet and lifestyle are the cornerstones of supporting your body in preventing cancer, we can’t always control every aspect of what may cause our bodies to fall ill. That said, there are many ways to give yourself the best possible chance for recovery. Many people find a new way of eating while dealing with illness to be overwhelming, but it can provide your body with what it needs to heal. Along with an intensely strong positive mental outlook, food provides the raw materials for your cells to rebuild anew.

Disclaimer: The information in this book is not intended to be a replacement for professional medical diagnosis or treatment for a medical condition. It consists solely of nutritional and lifestyle recommendations to support a healthier body.

diet & lifestyle recommendations

add [ + ]

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Дата добавления: 2015-11-14