VIRIDITAS CLINIC John Redden RH 2775 Dundas St. W. Toronto, ON M6P 1Y4 Tiffany Wyse ND RH Medical Herbalist Naturopathic Doctor|Medical Herbalist|Doula

Choose the appropriate proportions of fat, protein, vegetables and other carbohydrates based on your individualized food plan. Monitor your response to these proportions in your food log and fine tune accordingly. Aim for ______% fat ______% protein ______% carbohydrate HEALTHY FATS PROTEIN LOW STARCH VEGETABLES CAROHYDRATES OTHER FOODS NOTES

MONOUNSATURATED FATS SEAFOOD, MEAT & EGGS DARK GREEN/LEAFY VEG STARCHY VEGETABLES FEED YOUR GUT MICROBES Avocados and Avocado Oil WILD CAUGHT SEAFOOD Arugula, Celery, Chard, Cilantro, Beets, Parsnip, Potatoes, Peas, Cassava Avoid sugar, flour products, wheat Avocado Mayo Chosen Foods /Primal Kitchen for lowest toxicity see Dandelion Greens, Endive, Escarole, (Yucca, Manioc), Plantain, Lotus root, Eat wide variety of veg/herbs/spices Macadamia, Hazelnut http://www.ewg.org/research/ewgs- Fennel, Fresh Herbs, Lettuce, Mache, Pumpkin, Rutabaga, Sweet potato, Taro, Include Resistant Starch and Fibre Highest Quality Olive Oil such as good-seafood-guide Parsley Purslane, Radicchio Mesclun, Winter squash, Various types of Yam Include Fermented foods, Bone broth Acropolis, Silver Leaf from GR Herring, Sardines, Mackerel, Anchovies, Spinach, Swiss chard etc Supplement recommended probiotics Organic from Olive Your Favourites Wild Caught Salmon LOW GLYCEMIC Avoid GMOs, corn, soy, canola Haddock, Halibut, Cod, Oysters, Clams, ONION FAMILY POLYPHENOL RICH FRUITS Avoid non-organic meats/dairy OMEGA-3 FISH OIL Crab, Lobster etc Chives, Garlic, Leek, Onion etc Blueberry, Blackberry, Berries, Avoid Antacids, Antibiotics, Chlorine 1 lb/week cold water omega3 fish Black/Red Currant, Citrus peel, Rosita Extra Virgin Cod Liver Oil GRASSFED MEAT CABBAGE FAMILY Elderberry, Gooseberries, Raspberry, FIBRE SOURCES Without hormones, Corn free Bok Choy, Broccoli, Brussels sprouts, Rhubarb, Rosehips, Strawberry, Vegetables, Legumes, Nuts/Seeds OMEGA-3 PLANT FOODS Beef, Lamb, Wild Game Green Cabbage, Red Cabbage, Psyllium husk or oats soaked overnight Flax, Chia, Walnuts Cauliflower, Chard, Collards, Daikon, OTHER FRUITS Ground flax or chia soaked overnight HIGH GLYCINE FOOD Horseradish, Kale, Kohlrabi, Mustard Apples, Apricots, Banana, Cherries, RAW NUTS & SEEDS AND NUT/SEED Balance the methionine rich muscle greens, Napa, Radish, Rapini, Turnip, Citrus, Dates, Fig, Grapes, Melon, RESISTANT STARCH SOURCES BUTTERS meats with glycine rich foods such as Watercress Nectarine, Pear, Peaches, Pineapple, Raw green bananas, Green plantains Soaking overnight improves digestibility oxtail, shanks, bone broth, skin etc Pomegranate, Plum, Tropical Fruits Organic unmodified potato starch Pumpkin, Sesame, Sunflower, Almonds, OTHER VEG Cooked&Cooled potato, pea, cassava Brazil, Cashews, Filberts, Macademia, POULTRY, EGGS or PORK Artichoke, Asparagus, Carrots, Burdock LEGUMES Cooked&Cooled legume, oats, rice Hazelnuts, Pecans, Walnuts, Pinenuts, Raised on organic or IP feed, free from root, Celery, Celeriac, Cucumbers, Choose according to digestibility Pistachios Antibiotics and GMO corn/soy. Fennel, Zucchini, Okra, Jicama, Green Soak well before cooking SEASONINGS Pastured or access to outdoors beans, Seaweed, Pumpkin, Snow Peas, Lentils, Dried Beans, Chickpeas etc Apple Cider Vinegar, Lemon/Lime, Sea SATURATED FAT Mushrooms, Spaghetti squash, String salt, Horseradish, Mustard, Ginger, Coconut Oil –for higher heat cooking SUPER FOODS Beans, Summer squash, Water chestnuts NON-GLUTEN GRAINS Garlic, Onion, Capers Palm Kernel Oil ORGANIC ORGAN MEATS Best if properly prepared Non-irradiated Herbs & Spices Organic Butter (Grass fed is best) Liver, Heart, Kidney, Marrow etc NIGHTSHADE VEGETABLES Millet, Quinoa, Buckwheat, Grass-fed Ghee pureindianfoods.com ORGANIC BONE BROTH Tomato, Eggplant, Red peppers, Green Rice, Wild Rice, GF Oats PURE FILTERED WATER Organic Poultry Fat & Egg yolk ORGANIC EGG YOLKS peppers, (Potatoes are starchy) Amaranth, Sourghum, Teff with lemon or ginger, as herb tea Fat from Pastured Grassfed meats FISH EGGS ***************************** LARGE FLAKE OATS COFFEE and TEA MAYO and SALAD DRESSING LEGUMES Only if tolerated DARK CHOCOLATE >72% cacao Only as good as the quality of oil used Soaked or sprouted before cooking GUIDE TO PESTICIDE RESIDUES Soak overnight before cooking Avoid if anxiety, insomnia, adrenal stress Lentils, Dried Beans, Split peas, http://www.ewg.org/foodnews/ AVOID DAMAGED FATS/OILS Chickpeas etc RYE OR BARLEY TREATS Margarine, Canola oil, Corn oil, Safflower Clean Fifteen Some are able to tolerate these Berries, Fruits, Nuts, Coconut Asparagus, Avocado, Cabbage, Cantaloupe, Eggplant, oil, Cottonseed oil, Tempura, Vegetable DAIRY Such as 100% Rye Sourdough Organic 35% Cream if tolerated shortening, Grapefruit, Kiwi, Mango, Mushroom, Onion, Papayas, Organic, Grass Fed, Full Fat is best Pineapple, Frozen Sweet Peas, Sweet Potato (Downie St, Dimpflmeier, Rudolph) Xylitol to sweeten if tolerated Hydrogenated oil, Doughnuts Raw milk cheese is best cheese Small amounts: Honey, Maple Syrup Deep-fried foods, Cool Whip Dirty Dozen Apples, Celery, Cherry Tomato, Cucumber, Grapes, WHEAT & RELATED GRAINS Most Commercial Mayo SHEEP, GOAT or COW DAIRY Peppers, Imported Nectarines, Peaches, Potato, Spinach, Most people are best to avoid these: ORGANIC DRY RED WINE Commercial Salad Dressing, Chips Organic raw milk cheeses Strawberries, Summer Squash, Kale/Collards Wheat, Spelt, Kamut, Triticale if tolerated not more than 3-5x/wk

Roasted nuts/seeds, Dairy-free creamers, Live culture unsweetened yogurt Sprouted or Slow rise sourdough women 4oz wine, men 6oz wine Avoid the vegetable oil that is found in Sprouted, Essene, Ezekiel Bread processed foods. Organic Slow rise sourdough

from: thehealingpowerofnature.ca