DOCSLIB.ORG

Optimising Nutrition, Managing Insulin

Total Page：16

File Type：pdf, Size：1020Kb

Download full-text PDF Read full-text
Optimising Nutrition, Managing Insulin Optimising nutrition, managing insulin Overview The recently expanded food insulin index database suggests that the insulin response to food is more accurately predicted by net carbohydrates plus approximately half the protein compared. This deeper understanding of the effect of carbohydrates, protein and fibre enables us to calculate the glucose load using the following formula: 푔푙푢푐표푠푒 푙표푎푑 (푔) = 푐푎푟푏표ℎ푑푦푟푎푡푒푠 (푔) − 푓푖푏푟푒 (푔) + 0.56 ∗ 푝푟표푡푒푖푛 (푔) Managing the glucose load of the diet to around one hundred grams per day will enable most people to achieve excellent blood glucose control and light nutritional ketosis. However this will vary depend on an individual’s metabolic health and activity levels. Diabetes could use the glucose load to more accurately estimate their insulin doses accounting for the effect of protein and fibre. Diabetics and people wanting to reduce insulin can preferentially select foods with the lowest percentage of insulinogenic calories using the formula: [푐푎푟푏표ℎ푦푑푟푎푡푒푠 − 푓푖푏푟푒 + 0.56 ∗ 푝푟표푡푒푖푛] ∗ 4 푐푎푙/푔 % 푖푛푠푢푙푖푛표푔푒푛푖푐 푐푎푙표푟푖푒푠 = 푡표푡푎푙 푐푎푙표푟푖푒푠 Fats and oils, butter and cream have the lowest proportion of insulinogenic calories, however consuming these foods alone is unlikely to provide adequate vitamins, minerals and protein. Rather than simply eliminating carbohydrate and protein, an individual’s dietary insulin load should be optimised to the point where they are achieving normal blood sugar levels while still obtaining optimal levels of vitamins from some carbohydrate containing foods and amino acids from protein containing foods. This document outlines a quantitative system for the ranking of foods that can be tailored to an individual’s goals, metabolic health and financial situation using the following metrics: - proportion of insulinogenic calories, - nutrient density per calorie, - fibre per calorie, - nutrient density per dollar, - nutrient density per kilogram, and - cost per calorie. 11 January 2017 page 1 Optimising nutrition, managing insulin Contents Overview ................................................................................................................................................. 1 1 Introduction .................................................................................................................................... 8 1.1 About us .................................................................................................................................. 8 1.2 As simple as possible, but no simpler ..................................................................................... 8 1.3 The blog ................................................................................................................................... 8 1.4 Feedback ................................................................................................................................. 9 2 Paleo, obesity and insulin resistance ............................................................................................ 12 2.1 The impact of diet on insulin resistance ............................................................................... 12 2.2 Food Insulin index ................................................................................................................. 13 2.3 Latest food insulin index data ............................................................................................... 14 2.4 Carbs, protein, type 1s and canaries ..................................................................................... 15 2.5 Protein and the foods insulin index… Atkins versus the vegans .......................................... 16 3 Analysis of food insulin index data ............................................................................................... 18 3.1 How much insulin is required to cover protein?................................................................... 18 3.2 What about fibre... net carbs or total carbs?........................................................................ 18 3.3 How do you like your veggies… cooked or raw? ................................................................... 20 3.4 Putting it all together… protein and net carbs ...................................................................... 21 3.5 Is sugar really toxic? .............................................................................................................. 23 3.6 Is dairy and red meat more insulinogenic? ........................................................................... 23 4 The most ketogenic foods ............................................................................................................. 26 4.1 General .................................................................................................................................. 26 4.2 Least insulinogenic foods ...................................................................................................... 26 4.3 Most insulinogenic foods ...................................................................................................... 26 4.4 Eggs ....................................................................................................................................... 27 4.5 Dairy products ....................................................................................................................... 27 4.5.1 General .......................................................................................................................... 27 4.5.2 Cheese ........................................................................................................................... 27 4.5.3 Milk ............................................................................................................................... 28 4.5.4 Yogurt ............................................................................................................................ 28 4.6 Fruits ..................................................................................................................................... 29 4.7 Vegetables ............................................................................................................................. 29 4.8 Nuts and Seeds ...................................................................................................................... 30 4.9 Fish ........................................................................................................................................ 30 4.10 Meat ...................................................................................................................................... 31 4.11 Summary ............................................................................................................................... 31 11 January 2017 page 2 Optimising nutrition, managing insulin 5 Diet wars… which one is best ........................................................................................................ 33 5.1 Do we really need carbs? ...................................................................................................... 33 5.2 The great carbohydrate debate ............................................................................................ 34 5.2.1 The low carbohydrate / ketogenic side ........................................................................ 34 5.2.2 Mainstream recommendations .................................................................................... 36 5.2.3 The middle ground? ...................................................................................................... 37 5.2.4 The big picture .............................................................................................................. 38 5.3 Why is this so important? ..................................................................................................... 38 5.4 Comparison of dietary approaches ....................................................................................... 39 5.5 Summary ............................................................................................................................... 40 6 Nutrient Density ............................................................................................................................ 42 6.1 General .................................................................................................................................. 42 6.2 Mat Lalonde’s nutrient density ............................................................................................. 42 6.3 Aggregate Nutrient Density Index (ANDI) ............................................................................. 42 6.4 Dave Asprey’s Bulletproof Diet ............................................................................................. 43 6.5 JJ Virgin’s Sugar Impact ......................................................................................................... 43 6.6 Soylent .................................................................................................................................. 43 6.7 Nutrient density versus cost ................................................................................................. 44 6.8 Cost per calorie ..................................................................................................................... 45 6.9 Nutrient density per calorie .................................................................................................
Load more

Recommended publications
  • DIABETES NUTRITION GUIDE with 31 Expert Tips for Reversing Type 2 Diabetes Compiled by Dr
    DIABETES NUTRITION GUIDE With 31 Expert Tips for Reversing Type 2 Diabetes Compiled by Dr. Brian Mowll, The Diabetes Coach™ ©2015 by SweetLife Diabetes Health Centers, LLC and Dr. Brian C. Mowll All rights reserved. No portion of this program manual may be reproduced or transmitted in any form or by any means, electronic or mechanical including fax, photocopy, recording, or any information storage and retrieval system without the written permission of the authors, except as granted under the following conditions: • Each individual user of this guide must download it on their own to ensure that the most updated information is provided within. • Pages of this guide may be photo copied or reprinted for personal use by the individual who downloaded it but not redistributed. • A reviewer may quote brief passages in connection with a review written for inclusion in a magazine or newspaper, with written approval from the author prior to publishing. DISCLAIMER This guide is not intended to provide medical advice or to take the place of medical advice and treatment from your personal physician. Readers are advised to consult their own doctors or other qualified health professionals regarding the treatment of medical conditions. The author shall not be held liable or responsible for any misunderstanding or misuse of the information contained in this program manual or for any loss, damage, or injury caused or alleged to be caused directly or indirectly by any treatment, action, or application of any food or food source discussed in this program manual. The statements in this program manual have not been evaluated by the U.S.
    [Show full text]
  • Change Your Body. Change Your Life. the Modern Caveman Lifestyle, Simplified
    Change Your Body. Change Your Life. The Modern Caveman Lifestyle, Simplified Gary Collins, MS CHANGE YOUR BODY. CHANGE YOUR LIFE. The Modern Caveman Lifestyle, Simplified GARY COLLINS, MS (Primal Power Method Series) The Primal Power Method Change Your Body. Change Your Life. (First Edition) Official Text for The Primal Power Method Series: The Primal Power Method Copyright © 2013 Published by Second Nature Publishing, Albuquerque, NM 87109, All rights reserved. No part of this work may be reproduced or transmitted in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recordings, or in any information storage and retrieval system without written permission of the publisher. Direct inquiries about copyright, permission, reproduction, and publishing inquiries to: [email protected]. DISCLAIMER OF WARRANTY The information contained in this material may not be appropriate for everyone, particularly for anyone suffering from any disease or recovering from a physical injury. Any time you intend to make a change in your nutrition or exercise program consult with your physician for guidance and to gain clearance to participate in such a program. The intent of this information is to further educate you in the area of nutrition and physical exercise, not to diagnose, treat, or cure any physical, mental, or any other conditions that should be under the advisement of a doctor. Statements contained in this product have not been evaluated by the Food and Drug Administration (FDA). None of the products or services offered in this material are intended to diagnose, treat, cure or prevent any disease.
    [Show full text]
  • Easy Keto Meal Prep
    Jenny Castaneda Easy Keto Meal Prep Easy Keto Meal Prep is a comprehensive four-week meal preparation guide that takes the guesswork out of ketogenic eating by providing an easy-to-follow template for weekly meal planning. Each menu features delicious low-carb, keto-friendly meals that will get you off and running to success on today’s most popular diet! Author Jenny Castaneda is the creator of the popular blog and healthy living site Cook and Savor. Jenny’s plan is designed to accommodate the demands of real life. She teaches you how to minimize your time in the kitchen by preparing your meals on one or two days so you have five days’ worth of food for breakfasts, lunches, and dinners! The other meals of the week are “free meals” for eating out, attending work lunches, and using leftovers. The done-for-you meal plans in Easy Keto Meal Prep mean you don't have to think about what to eat or what to shop for, or how to plan your prep and cook days. After you’ve given them all a try, you’ll be ready to mix and match the recipes (and add your own) to come up with do-it-yourself plans! PAPERBACK On Sale: 09/03/19 Victory Belt Sample Recipes Include: 9781628603866 Health & Fitness Blender Pancakes First Print: 15,000 8 x 10, 384 pages Carton quantity: 12 Goat Cheese and Salmon Spread $34.95 (US) / $46.95 (CAN) Wonton Noodle Soup Italian Casserole Sheet Pan Beef Kabobs Crispy Carnitas Five-Spice Meatballs Mediterranean Couscous Turmeric Garlic Cauliflower Rice No-Bake Blueberry Cheesecake Cups 1 Whether you are new to the keto diet or you are a keto veteran, Easy Keto Meal Prep is a fantastic resource for staying healthy, happy, and on point living a keto life! Jenny Castaneda is the founder of Cook and Savor, a 100% gluten-free blog with quick and easy recipes, healthy living and meal prep tips.
    [Show full text]
  • How to Regulate Yin and Yang Through Diet Journal of Chinese Medicine • Number 94 • October 2010
    50 How to Regulate Yin and Yang through Diet Journal of Chinese Medicine • Number 94 • October 2010 How to Regulate Yin and Yang through Diet By: Peter Abstract Torssell Western lifestyle-related diseases are reaching epidemic proportions throughout the world, including China. According to both modern research and traditional Chinese knowledge, diet is an essential factor in the Keywords: development of these diseases. This paper puts forward the view that TCM theory, in combination with scientific Yin yang, knowledge, can give basic, individually-tailored advice regarding food choices that can be crucial for health. In dietary the West during recent years there has been an increasing amount written about what to eat to cure disease, therapy, fan lose weight and enjoy optimal health. There are many different dietary methods, such as the Atkins, Montignac, cai, Atkins Scarsdale, South Beach, Mediterranean, G.I. and living food diets. Even though some of these diets seem diet, raw food, diametrically opposed in theory and practice, their proponents are often convinced that their method represents Okinawa, the healthiest choice. In the experience of the author, all of the well-known dietary methods have advantages paleolithic and disadvantages, and Chinese medical theory and diagnosis can be used to ascertain which particular dietary diet, LCHF, system ’fits’ a specific patient. Based on awareness of three different models of food proportion, it is possible to metabolic use diet to regulate yin and yang and thus improve health. For practitioners using acupuncture, tuina or herbal syndrome, medicine who wish to improve their clinical success, the author strongly recommends application of the models Western outlined in this paper.
    [Show full text]
  • Honoring the Sacred Foods
    Wise Traditions in Food, FArming And The heAling ArTs a publication of Volume 11 Number 2 T he W esTon A. Pr ice Fo u ndAT i on® Summer 2010 conTenTs FEATURES Activator Update Page 20 Growing Wise Kids Page 63 Chris Masterjohn provides the latest Jen Allbritton helps parents stay cool information on vitamins A and D in the hot summer Food Allergies Page 26 Food Feature Page 70 Natasha Campbell-McBride describes the Kendrick Adams shares his grandmother’s path to true healing soul food recipes Acid Reflux Page 35 Soy Alert Page 74 Kathryne Pirtle fills us in on the condition Kaayla Daniel exposes the downside of and the solutions processed GFCF foods Root Canal Dangers Page 44 MSG Update Page 76 Hal Huggins shows us the connection with Jack Samuels reveals the truth about ALS and other neurological disorders hydrolyzed vegetable protein Legislative Update Page 78 From Judith McGeary: amend or DEPARTMENTS defeat food safety legislation President’s Message Page 2 A New Era of Activism Farm & Ranch Page 80 Matt Rales on chickens: they are Letters Page 3 omnivores! Caustic Commentary Page 16 A Campaign for Real Milk Page 82 Mark McAfee delineates fifteen things Homeopathy Journal Page 52 that pasteurization has destroyed Joette Calabrese on homeopathy for allergies Healthy Baby Gallery Page 92 All Thumbs Book Reviews Page 54 Local Chapters Page 93 Waste Not, Want Not Shop Heard ‘Round the World Page 104 Why Do I Still Have Thyroid Symptoms? Saltwater Foodways Membership Page 128 Honest Nutrition Upcoming Events Page 129 The Rosedale Diet The WesTon A.
    [Show full text]
  • How to Regulate Yin and Yang Through Diet Journal of Chinese Medicine • Number 94 • October 2010
    50 How to Regulate Yin and Yang through Diet Journal of Chinese Medicine • Number 94 • October 2010 How to Regulate Yin and Yang through Diet By: Peter Abstract Torssell Western lifestyle-related diseases are reaching epidemic proportions throughout the world, including China. According to both modern research and traditional Chinese knowledge, diet is an essential factor in the Keywords: development of these diseases. This paper puts forward the view that TCM theory, in combination with scientific Yin yang, knowledge, can give basic, individually-tailored advice regarding food choices that can be crucial for health. In dietary the West during recent years there has been an increasing amount written about what to eat to cure disease, therapy, fan lose weight and enjoy optimal health. There are many different dietary methods, such as the Atkins, Montignac, cai, Atkins Scarsdale, South Beach, Mediterranean, G.I. and living food diets. Even though some of these diets seem diet, raw food, diametrically opposed in theory and practice, their proponents are often convinced that their method represents Okinawa, the healthiest choice. In the experience of the author, all of the well-known dietary methods have advantages paleolithic and disadvantages, and Chinese medical theory and diagnosis can be used to ascertain which particular dietary diet, LCHF, system ’fits’ a specific patient. Based on awareness of three different models of food proportion, it is possible to metabolic use diet to regulate yin and yang and thus improve health. For practitioners using acupuncture, tuina or herbal syndrome, medicine who wish to improve their clinical success, the author strongly recommends application of the models Western outlined in this paper.
    [Show full text]
  • Osteoporose Als Folge Fehlerhafter Ernährung Und Lebensweise
    Thomas Klein Raimund von Helden Osteoporose als Folge fehlerhafter Ernährung und Lebensweise Über die Irrtümer der Osteoporose-Medizin und die Kunst, gesund zu bleiben Vitamin C, D, E, K1 und K2 , Magnesium, Spurenelemente, Antioxidantien, Säure-Basen-Haushalt, die Gefahr der Kalzium- und Phosphatüberlastung, die richtigen Grundnährstoffe, Bewegung, Sport und Krafttraining Hygeia-Verlag Thomas Klein, Raimund von Helden: Osteoporose als Folge fehlerhafter Ernährung und Lebensweise. Hygeia-Verlag Dresden 2016. Haftungsausschluß Dieses Buch wurde sorgfältig erarbeitet. Dennoch übernehmen Autoren und Verlag keinerlei Haftung für die Richtigkeit von Angaben und Empfehlungen sowie für eventuelle Druckfehler. Bei Beschwerden und Erkrankungen ist unbedingt ärztlicher Rat einzuholen. Bibliografische Informationen sind bei der Deutschen Bibliothek im Internet unter www.dnb.de abrufbar. THOMAS K LEIN, R AIMUND VON HELDEN: Osteoporose als Folge fehlerhafter Ernährung und Lebensweise. Über die Irrtümer der Osteoporose-Medizin und die Kunst, gesund zu bleiben. Hygeia-Verlag Dresden 2016 Nachdruck verboten! Alle Rechte vorbehalten, besonders das Recht der Übersetzung in fremde Sprachen, der Kopie und der Aufnahme in Dateien und Datenbanken. Copyright © Thomas Klein 2016 ISBN 978-3-939865-14-8 www.hygeia.de Thomas Klein, Raimund von Helden: Osteoporose als Folge fehlerhafter Ernährung und Lebensweise. Hygeia-Verlag Dresden 2016. Literaturverzeichnis Bücher ABR AMSON, JOHN: Overdosed America. USA 2013. ALIX, JEAN-CLAUDE: Es geht um Ihre Knochen. 3. Auflage Baunach 2010. BALLANTYNE, SAR AH: The Paleo Approach. Reverse Autoimmune Disease and Heal Your Body. Las Vegas 2013. BArtL, R EINER: Osteoporose. Prävention, Diagnostik, Therapie. 4. Auflage Stuttgart, New York 2011. BArtL, R EINER: Osteoporose. Erfolgreich vorbeugen und gezielt behandeln. München 2002. BERGASA, ANA MARIA LAJUSTICIA: Magnesium und Gesundheit.
    [Show full text]
  • Diet Summaries
    Diet Summaries During the time I researched “diabetes diets,” I ran across the names of many other diets—some that people in the groups had tried and some that they were asking about. So I decided to research further and compile a comparison chart. Some of the diets were diabetes‐specific but many were not. Name of Diet Description Purpose Reference Adventist Edenic Diet A diet based on what Adam and Eve To promote optimal health. http://www.amazingfacts.org/media‐ are believed to have consumed in library/media/e/1230/t/what‐was‐gods‐original‐diet‐ Garden of Eden. Genesis speaks of a in‐the‐garden‐of‐eden.aspx diet of fruits, grains, nuts, and legumes. After sin God introduced the "herb of the field" vegetables. Essentially vegan, though mother’s milk (for babies) and honey is permitted. Adventist Lacto‐ovo A well‐balanced vegetarian diet that Adventists believe the key to http://www.adventist.org/vitality/health/ Vegetarian Diet avoids the consumption of meat wellness lies in a life of balance coupled with intake of legumes, whole and temperance and grains, nuts, fruits and vegetables, abstention from animal flesh. along with a source of vitamin B12. May include dairy products and eggs. Adventist Non‐ To adopt the most healthful diet To be in compliance with http://www.adventist.org/fileadmin/adventist.org/files/articles/official‐ statements/28Beliefs‐Web.pdf vegetarian Diet possible and abstain from the unclean Seventh‐day Adventist foods identified in the Scriptures, Fundamental Belief No. 22 http://www.a‐vegetarian‐diet.com/Leviticus‐11.html notably pork and shellfish.
    [Show full text]
  • a Healthy Diet Dinner Recipes -- Review the Mediterranean Diet
    More information >>> HERE <<< # A Healthy Diet Dinner Recipes -- Review The Mediterranean Diet. - Review # a healthy diet dinner recipes -- review the mediterranean diet. - review Get from official website => http://urlzz.org/roybarker2/pdx/13b1p1am/ Tags: getting instant access dukan diet recipes tofu - - a closer look, diet recipes 100 calories the mediterranean diet. - ebook, gi diet recipes bbc :: the mediterranean diet. - scam or work?, how to the mediterranean diet. - - a closer look, vegetarian food pyramid serving sizes scam or work?, diet recipes for ground beef : buy best the mediterranean diet., price comparisons food pyramid kid - real user experience, ## fresh site the mediterranean diet. - user experience- food pyramid examples, # a healthy diet dinner recipes -- review the mediterranean diet. - review. Cost mediterranean diet Hcg diet gourmet cookbook recipes Learn more >> http://urlzz.org/roybarker2/pdx/13b1p1am/ Tags: atkins diet recipes with chicken - how to remove the mediterranean diet. real user experience, buy best:200 digest diet soup recipes ebook, paleo diet recipes taco salad - review, free the diabetes food pyramid pdf - user review, ## download, low carb ketogenic diet recipes blog :: get the mediterranean diet., how do i diet dinner ideas recipes review, hcg diet gourmet cookbook recipes. Paleo diet grilled chicken recipes Full the mediterranean diet. - - a closer look Visit site => http://urlzz.org/roybarker2/pdx/13b1p1am/ Tags: food pyramid 1960 :: get free the mediterranean diet. - - a closer look, the
    [Show full text]
  • Boundless Upgrade Your Brain, Optimize Your Body & Defy Aging
    Ben Greenfield Boundless Upgrade Your Brain, Optimize Your Body & Defy Aging What if the ability to look, feel, and perform at peak capacity wasn’t the stuff of lore but instead was within easy reach? Sure, some of us find ways to hit peak performance in one area or another—there are professional poker players, computer programmers, and race car drivers hunched over card games, keyboards, and steering wheels with optimized minds; UFC and NFL gladiators fighting for glory on television with optimized bodies; and monks and meditators roaming the planet with optimized spirits. But in a perfect world, you would be able to have it all: complete optimization of mind, body, and spirit. In Boundless, the New York Times bestselling author of Beyond Training and health and fitness leader Ben Greenfield encores with offers a first-of-its-kind blueprint for total human optimization. To catapult you down the path of maximizing cognition, mental clarity, and IQ, you will discover: -How to rewire your skull’s supercomputer (& nine ways to fix your neurotransmitters) -The twelve best ways to heal a leaky brain HARDCOVER -Eight proven methods to banish stress and kiss high cortisol goodbye On Sale: 01/21/20 Victory Belt -Ten foods that break your brain, and how to eat yourself smart 9781628603972 Health & Fitness -How to safely utilize nootropics and smart drugs, along with eight of First Print: 15,000 8.5 x 10.875, 512 pages the best brain-boosting supplement stacks and psychedelics Carton quantity: 8 $64.95 (US) / $80 (CAN) -The top nutrient for brain
    [Show full text]
  • THE COMPLETE IDIOT’S GUIDE to and Design Are Registered Trademarks of Penguin Group (USA) Inc
    Eating Raw by Mark Reinfeld, Bo Rinaldi, and Jennifer Murray A member of Penguin Group (USA) Inc. Eating Raw by Mark Reinfeld, Bo Rinaldi, and Jennifer Murray A member of Penguin Group (USA) Inc. ALPHA BOOKS Published by the Penguin Group Penguin Group (USA) Inc., 375 Hudson Street, New York, New York 10014, USA Penguin Group (Canada), 90 Eglinton Avenue East, Suite 700, Toronto, Ontario M4P 2Y3, Canada (a division of Pearson Penguin Canada Inc.) Penguin Books Ltd., 80 Strand, London WC2R 0RL, England Penguin Ireland, 25 St. Stephen’s Green, Dublin 2, Ireland (a division of Penguin Books Ltd.) Penguin Group (Australia), 250 Camberwell Road, Camberwell, Victoria 3124, Australia (a division of Pearson Australia Group Pty. Ltd.) Penguin Books India Pvt. Ltd., 11 Community Centre, Panchsheel Park, New Delhi—110 017, India Penguin Group (NZ), 67 Apollo Drive, Rosedale, North Shore, Auckland 1311, New Zealand (a division of Pearson New Zealand Ltd.) Penguin Books (South Africa) (Pty.) Ltd., 24 Sturdee Avenue, Rosebank, Johannesburg 2196, South Africa Penguin Books Ltd., Registered Offices: 80 Strand, London WC2R 0RL, England Copyright © 2008 by Vegan Fusion All rights reserved. No part of this book shall be reproduced, stored in a retrieval system, or transmitted by any means, electronic, mechanical, photocopying, recording, or otherwise, without written permission from the publisher. No patent liability is assumed with respect to the use of the information contained herein. Although every precaution has been taken in the preparation of this book, the publisher and authors assume no responsibility for errors or omissions. Neither is any liability assumed for damages resulting from the use of information contained herein.
    [Show full text]
  • Primal Fat Burner Meal Plan and Recipes 203
    The PriMal Fat Burner Meal Plan and Recipes 203 DAY 1 BREAKFAST: Spinach Egg Bake or Power Breakfast Smoothie (if you don’t want to lose weight) LUNCH: Mixed green salad (see A Road Map for a Composed Salad and Easy Primal Dressing) with ½ sliced avocado and 2 to 3 olives (whole, chopped, or sliced) DINNER: Thai Chicken Curry Stir-Fry DAY 2 BREAKFAST: Roasted Marrow Bones (2 half marrow bones), 2 to 3 tablespoons Primal Cultured Vegetable Kraut LUNCH: Best Ever Chicken Salad on a bed of mixed greens DINNER: Primal Zoodles DAY 3 BREAKFAST: Breakfast Broth, with added greens and yellow curry (meat optional) LUNCH: Primal Ground Beef Salad DINNER: Chicken Thigh Skillet Supper with steamed broccolini or asparagus and a drizzle of olive or avocado oil DAY 4 BREAKFAST: Primal Power Breakfast LUNCH: 1 cup leftover Best Ever Chicken Salad or 1 cup Hearty Primal Chili DINNER: Primal Chicken Marsala with Sautéed Wild Mushrooms and Vegetables, Primal Cauliflower Fried Rice, 2 to 3 tablespoons Primal Cultured Vegetable Kraut DAY 5 BREAKFAST: Primal Omelet LUNCH: Breakfast Broth for lunch: add 1 to 2 ounces raw ground beef while simmering, plus a bit of salsa, ½ to 1 clove minced garlic (or ⅛ teaspoon garlic powder), and Himalayan/Celtic sea salt to taste 6P_Gedgaudas_Primal_AC.indd 203 11/16/16 12:11 PM 204 PRIMAL FAT BURNER DINNER: Primal Roast Chicken (about 2 ounces of cooked chicken), Cauliflower Mashers, 2 to 3 tablespoons Primal Cultured Vegetable Kraut DAY 6 BREAKFAST: Slow Cooker Vegetable Stew or Power Breakfast Smoothie (if you don’t want
    [Show full text]