The Food Therapist: Break Bad Habits, Eat with Intention, and Indulge Without Worry by Shira Lenchewski MS RD

Author:Shira Lenchewski, MS, RD
Language: eng
Format: epub
Tags: Health & Fitness / Diet & Nutrition / Diets, Self-Help / Personal Growth / Self-Esteem, Psychology / Emotions, Health & Fitness / Diet & Nutrition / Nutrition
Publisher: Grand Central Publishing
Published: 2018-02-13T05:00:00+00:00

THE FOOD THERAPIST PLAN CHEAT SHEET

If your head is spinning from all this info, here’s a simple guide to help you navigate what to eat (and ditch) in both phases.

Phase I (3 weeks)

Foods to savor: Veggies: All except corn and white potatoes

Foods to avoid: Veggies: Corn, white potatoes

Foods to savor: Alternative dairy products: Hemp milk, coconut milk, nut milk, ghee

Foods to avoid: Dairy: Milk, butter, whey protein, yogurt, cheese

Foods to savor: Grains: Quinoa

Foods to avoid: Grains: All except quinoa

Foods to savor: Oils: MCT, coconut, olive, avocado, flax, sesame, almond, walnut, hazelnut, and pumpkin seed oils

Foods to avoid: Oils: Margarine, shortening; corn, soy, sunflower, safflower, and canola oils

Foods to savor: Beverages: Filtered/sparkling/mineral water, unsweetened tea, high-quality unsweetened coffee (feel free to add ghee, MCT oil, or coconut oil)

Foods to avoid: Beverages: Alcohol, fruit juice, sweetened or artificially sweetened beverages, rice milk, soy milk

Foods to savor:

Foods to avoid: Vegetable proteins: Beans and legumes, hummus, processed soybean products (soy milk, soy sauce, tofu, tempeh, seitan)

Foods to savor: Animal proteins: Wild fish, oil-packed anchovies, organic or pasture-raised eggs, free-range poultry, and grass-fed meats

Foods to avoid: Animal proteins: Processed meats

Foods to savor: Nuts and seeds: All except peanuts and sweetened nut and seed butters

Foods to avoid: Nuts and seeds: Peanuts, peanut butter, and sweetened nut and seed butters

Foods to savor: Sweeteners: Coconut nectar/sugar, maple syrup, raw honey, and stevia (max 1 Tbsp. per day)

Foods to avoid: Sweeteners: Agave, processed and refined sugar, artificial sweeteners

Foods to savor: Condiments: Apple cider vinegar, white wine vinegar, balsamic vinegar, brown rice vinegar, Champagne vinegar, coconut aminos, tahini, gluten-free fish sauce, Dijon mustard, sauerkraut, kimchi, unsweetened mayo, dairy-free pesto, hot sauce, Karam’s Garlic Sauce (here), Majestic Garlic Spread (here)

Foods to avoid: Condiments: Any condiment containing gluten or soy (like soy sauce), or any of the above sweeteners or ingredients

Foods to savor: Fruit: All fruits except sweetened, canned, and dried

Foods to avoid: Fruit: Sweetened, canned, and dried fruits like raisins, dried mango, dried apricots, and dried cranberries

Phase II (1 week)

Foods to savor: Veggies: All except white potatoes

Foods to avoid: Veggies: White potatoes

Foods to savor: Dairy: High-quality, full-fat dairy like kefir, whole milk, Greek yogurt, cream, and cheese

Foods to avoid: Dairy: Reduced-and low-fat dairy products, yogurt with added refined sugar or artificial sweeteners

Foods to savor: Alternative dairy products: Hemp milk, coconut milk, nut milk, ghee

Foods to avoid:

Foods to savor: Grains: Gluten-free whole grains like quinoa, brown rice, whole oats, amaranth, buckwheat, millet, sorghum, and teff

Foods to avoid: Grains: Glutinous grains like wheat, bulgur, farro, spelt, kamut, barley, and rye; refined grains like white rice

Foods to savor: Oils: MCT, coconut, olive, avocado, flax, sesame, almond, walnut, hazelnut, and pumpkin seed oils

Foods to avoid: Oils: Margarine, shortening; corn, soy, sunflower, safflower, and canola oils

Foods to savor: Beverages: Filtered/sparkling/mineral water, unsweetened tea, high-quality unsweetened coffee (feel free to add ghee, MCT oil, or coconut oil to make it Bulletproof style)

Foods to avoid: Beverages: Fruit juice, sweetened or artificially sweetened beverages, soy milk

Foods to savor: Alcohol: Gluten-free beer, sake, dry wine and Champagne, rum, tequila, potato

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