Nutritional Typing

Nutritional Typing
DR. MERCOLA
Mercola.com is the world’s #1-ranked natural health website, with over one million
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Table of Contents Veggie Type
Food Chart (Gluten Free)
P rimary Foods for CARBO HYDRATE S (pri nted in black)
Information for Your Nutritional Type Vegetables Fruits Grains
Very Low Glycemic Low Glycemic Moderate Glycemic Moderate to High Glycemic High Glycemic
Veggie Types 3-8 Lettuce Broccoli Beet Fruits should be fresh, raw & slightly unripe (on the cob)
(All varieties) Bell Pepper Carrot - Amaranth

Eaten with the peel or skin Eaten without the peel or skin
Alfalfa sprouts Broccoli Rabe or Raab Hot Peppers - Brown Rice
Food Chart ......................................................................................................................... 3
Arugula Brussels Sprout Jicama Cantaloupe - Buckwheat
Meal Instructions ......................................................................................................................... 4 Beet Greens Cilantro Kohlrabi Blackberry Cherimoya - Corn
Meal Ideas ......................................................................................................................... 5 Bok Choy Collard Greens Okra Blueberry Grapefruit (on the cob)
Daily Tips ......................................................................................................................... 6-8 (Chinese Cabbage) Dandelion Greens Pumpkin Raspberry Lemon - Millet
Eggplant Rutabaga Strawberry Lime - Oats
Broccoli sprouts & all other
vegetable seed sprouts Fennel Spaghetti Squash All other berries Mango - Quinoa
Garlic Summer Squash Apple Orange - Wild Rice
Cabbage Ginger Root (Yellow Squash) Apricot Papaya
Mixed Types 9-15 Chard
Cucumber
Kale
Leek
Turnip
Zucchini
Cherries
Fig
Pineapple
Tangerine
Endive Mustard Greens High Glycemic Grapes Watermelon
Primary Food Chart ......................................................................................................................... 9 Horseradish Onion - Parsnip Nectarine All other Melons
Secondary Food Chart ......................................................................................................................... 10 Mesclun or Parsley - Sunchoke (Jerusalem Peach - Banana
Meal Instructions ......................................................................................................................... 11 Purslane Scallion artichoke) Pear Kiwi
Radicchio Shallot - Sweet Potato Persimmon Pomegranate
Meal Ideas ......................................................................................................................... 12
Radish Tomato - Taro Plum
Daily Tips ......................................................................................................................... 13-15 Seaweeds Turnip Greens - White Potato
Specialty Food
Spring Mix Specialty Food - Yam
Watercress Wheat Grass Juice - (Unheated) Really Raw Honey
Protein Types 16-21

Foods printed with a dash ( - ) may not be right for some VEGGIE Types
Food Chart ......................................................................................................................... 16
Meal Instructions ......................................................................................................................... 17 P rimary Foods for PRO TEIN & FAT
Meal Ideas ......................................................................................................................... 18
† Dairy † Dairy Fish Poultry Fatty Fruits
Daily Tips ......................................................................................................................... 19-21
Chicken Breast (Only in small amounts)
Flounder Albacore Tuna
If Raw, full fat may be fine in
Haddock Catfish Cornish Hen - Avocado
small amounts
- Cheese Halibut Cod Ostrich - Coconut
- Cottage Cheese - Cheese Pollock Grouper Pheasant* Breast Fats & Oils
Other Information Kefir

Milk
- Cottage Cheese
Kefir
Rockfish
Skatewing
Mahi Mahi
Perch
Quail* Breast
Turkey Breast
(Unheated and in very
small amounts)
- Coconut Oil
Yogurt Whole Milk Sole Red Snapper - Flax Seed Oil
*Farm raised
Eggs Yogurt Striped Bass Sablefish - Macadamia Nut Oil
Gluten Free 22-49 Eggs Tilapia (Black Cod) Nuts & Seeds - Olive Oil
If cooked, then emphasize the If RAW, 1 whole egg may be
Gluten Sensitivity ......................................................................................................................... 22-40 WHITES. Turbot Scrod - Raw butter
fine for you (Only RAW and in small amounts.
Always soak nuts & seeds in water
Meal Instructions and Recipes ......................................................................................................................... 41-49 Example: Eat 2 to 4 Egg Whites White Seabass White Tuna for at least 1 day before eating)
for each Yolk * While on the 60 days gluten
free plan it is advised to also Specialty Foods
(Wild, ocean caught fish
eliminate pasteurized dairy are highly preferred.) Chlorella - Almond
products.
Meal Diary 50-51 Spirulina
Natto
- Brazil
- Hazelnut/Filbert
Raw Dairy is much more
nutritionally valuable than - Macadamia
Daily Diary for Women ......................................................................................................................... 50 pasteurized dairy and is - Pistachio
allowable during your initial
Daily Diary for Men ......................................................................................................................... 51 60 days of gluten free. For
- Pumpkin
listings for raw dairy in your - Sunflower
area, log onto - Walnut
www.realmilk.com
Nutritional Typing Test - Veggie Type 3

Veggie Type Veggie Type
Meal Instructions Meal Ideas
The Prime Veggie Type Meal Plan (Gluten Free) Monday Tu esday Wed nesday T hursd ay F rid ay
Breakfast
1. Make a commitment to choose your foods from your veggie type nutrition plan. ½ -1 cup oatmeal with Omelet with 2 egg 1 cup of Seven Stars plain Egg white omelet 1tsp Smoothie with ½ cup of
one egg white stirred in whites, 1 T red pepper, 1 low-fat yogurt with ¼ cup chopped basil, 1 T plain low-fat yogurt or ½
2. Eat as much fresh organic food as possible. while piping hot. Top off T chopped parsley and of blueberries stirred into chopped tomato and 1 oz cup raw milk, 4
with a few apple slices ¼ cup of broccoli. May yogurt. of low-fat mozzarella strawberries and 2 fresh
3. Work towards an eventual goal of committing a 90% focus on your Veggie type meal plan as presented, while allowing and cinnamon. bake in oven at low temp cheese. mint leaves.
of 225.
your liberty of choice within the remaining 10%. If you are following the gluten free meal plan simply be sure to avoid
gluten within your 10% liberty choices.
4. As a general starting point it is best to consume more than half of your meal from carbohydrates (preferably from vegetables) with a
preferred protein source and a small amount of fat. This will be fine tuned based on the results of your meal diary.
5. To achieve your optimal results as a veggie type it is best to drink 3 servings of fresh organic vegetable juice daily. Lunch
6. Drinking a fresh organic juice made with your veggie type meal plan vegetables, plus a small amount of acidic fruit, such Salad with red leaf Salad with 1 chopped Lightly steam red pepper, Salad with chopped Lightly sautéed red
as a lemon or lime, is the best way for a veggie type to start every meal. Make at least two thirds of every juice from very lettuce, red pepper, zucchini, 1 T grated raw zucchini and yellow romaine lettuce, cabbage, garlic, broccoli
low glycemic and low glycemic vegetables from your meal chart. grated carrot, cucumber, sweet potato, 1 T chopped squash. Top with freshly cucumber, tomato, 1 T and red pepper. Add
¼ cup chick peas. red pepper and 1tsp squeezed lemon juice. chopped parsley, 1 T freshly squeezed lemon.
7. Be sure to eat veggie type appropriate protein at every meal. Dressing with 1 tsp olive chopped dill. Dressing with Have 3-4 oz of lightly chopped dill, 1 T grated Have 3-4 oz of lightly
oil and 2 T freshly 1 tsp olive oil and 2 T raw baked codfish. Coat with carrot. Dressing with 1 tsp baked chicken breast.
squeezed lemon. Have apple cider vinegar. Have fresh herbs of oregano olive oil and 2 T freshly Top with paprika and 1 T
a. Breakfast Proteins would include egg whites, cottage cheese, yogurt, kefir, milk*, natto, or whole grains (especially Oats) may have 3-4 oz of chicken breast 3-4 oz of Applegate Farms and dill after cooking and squeezed lemon or lime. chopped dill. If still hungry
enough protein to satisfy a veggie type at breakfast. (lightly baked at 225). turkey breast. Include ½ freshly squeezed lemon. Have 1 small Cornish have fresh corn on the
Include ½ cup of brown cup of wild rice if still If still hungry have a few game hen lightly baked at cob.
b. Lunch Proteins would include cheese, cottage cheese, yogurt, kefir, milk*, one whole egg* plus two or three additional egg whites, rice if still hungry. hungry. sweet potato slices. 225. If still hungry have ½
natto, fish, seafood, chicken breast or turkey breast. cup of brown rice.
c. Dinner Proteins would include Cornish hen, ostrich, chicken breast, turkey breast, seafood, natto, one whole egg** with two or three
additional egg whites, raw cheese, cottage cheese, yogurt, kefir or milk*. Dinner
8. Focus on making the correct food choices and eating in the right way. Always eat your most important food first and eat all the other foods Salad with green leaf Lightly steam zucchini and Salad with chopped Swiss Stir-fry with chopped Lettuce wraps with 4-5 large
on your meal plan in the right order! lettuce, arugula, chopped yellow squash. Lightly chard, chopped romaine bokchoy, sliced red pepper, romaine lettuce leaves
cucumber, tomato, green drizzle olive oil and add lettuce, red pepper, 1 T fresh basil, 1 T (arrange leaves on plate)
pepper, ¼ cup of black fresh lemon juice. 3-4 oz of chopped parsley, 1 tsp wild chopped green onion and and top with lightly stir-fried
a. Provided are five days worth of breakfast, lunch, and dinner ideas to get you started on implementing your meal plan. beans and 1 T chopped lightly baked chicken breast capers, 1-2 oz of low-fat ½ cup of sliced zucchini in veggies of zucchini,
cilantro. Dressing with 1 tsp topped with sautéed garlic mozzarella cheese. 1 turkey ½ cup of low sodium free chopped red cabbage,
b. Always remember that this is a process. Make your best meal choice possible, but recognize that your best choice may vary. olive oil and 2 T apple cider and diced tomato. If still burger (use white meat). range chicken broth for 5 chopped parsley and red
vinegar. 3-4 oz of lightly hungry have ½ cup of wild Combine 1 tsp chopped minutes. Have with 3-4 oz of onion slices. Place strips of
9. Remember that for at least the first 60 days you will remain gluten free. Please be sure to follow this completely. At the end of 60 days baked haddock. Add thin rice or a few slices of sweet parsley, 1/8 tsp Whole Foods lightly baked chicken chicken breast or turkey
slices of lemon and lime potato. Worcestershire, chopped breast cutlets. If still hungry breast on top of veggies
gluten free you will have two choices. One is to remain gluten free if you are having a positive response. The second choice is to wheels prior to cooking. If onion, Himalayan salt and have a few slices of yam or and drizzle with olive oil and
reintroduce gluten to assess your individual level of gluten intolerance. still hungry have a small pepper with ground turkey and ½ cup of carrots. freshly squeezed lemon or
baked potato. bake at 225 for 25 minutes. If lime. If still hungry have ½
still hungry have ½ cup of cup of wild rice.
brown rice.
* Raw dairy. Unpasteurized dairy is only commercially available legally in the US in California. However there are no restrictions from you purchasing raw diary
directly from the farmer. You can contact your local health food store to see if they are aware of any raw dairy sources in your area. If that does not work you
can go to http://www.realmilk.com/where2.html for other possible sources.
** Raw eggs. Many people are concerned about salmonella. While this is always a possible risk, it is quite small. The risk appears to be less than one in 30,000 NOTE: If you are using low temperature cooking, the temperature should always be set at 225 degrees. Cook meat at 5 minutes per ounce and fish at 4
for non-organic commercial eggs. The risk could be substantially lower for eggs obtained from healthy chickens. For more information on this subject, you can minutes per ounce. Always use a covered glass dish. Using low temperature cooking helps to maintain the nutritional integrity of your foods.
go to http://www.mercola.com/2002/nov/13/eggs.htm.
Nutritional Typing Test - Veggie Type Meal Instructions 4 Nutritional Typing Test - Veggie Type 5
Tip number 6
Always start your meal with vegetable juice or by eating a vegetable. Vegetable juice creates the best
Veggie Type outcome based on your assessed nutritional type. Please be sure to consume vegetable juice and not
fruit juice since fruit juice creates blood sugar instability that can create health challenges. However,
you can use a small amount of fruit to add flavor to your vegetable juice.
Daily Tips
Tip number 1 Tip number 7
Always chew your food thoroughly. Get in the practice of putting your fork down until you have Focus on chicken and turkey breast as opposed to dark meat (legs & thighs) since this is preferred for
swallowed your previous bite of food. This will aid in the absorption and assimilation of your foods as well your assessed Nutritional Type. Lighter meat is better since it has a lower fat content as well as an over-all
as increasing the transition time through the colon. This is one factor that is a substantial advantage to all balancing effect for you. Remember not to over-consume flesh protein even at lunch or dinner.
Nutritional Types.
Related Link

Increase your consumption of vegetables. Eat them at every meal. It is also best to consume vegetables Since vegetable consumption is so important for your assessed Nutritional Type, it would be advantageous
that grow above ground with more regularity than those that grow below ground. It would also be an to incorporate two salads per day with your meals. Be sure to vary the ingredients within your salads to
advantage to consume these vegetables at the beginning of your meal to enjoy optimal results per your keep your nutritional choices interesting. Variety even within your nutritional type is the spice of life.
assessed Nutritional Type.

Reduce consumption of red meat and fats but do not eliminate fat as you should still be achieving To the best of your ability purchase your vegetables from an organic source or from a local farmers market
approximately 10 - 15% of your meal from fat. Consuming leaner meats, seafood, and fowl is a definite (seasonal). Remember that it is not only the types of foods and ratios but also the quality of the foods that
advantage per your Nutritional Type. Please remember that you still need to consume protein and fat but is important. While we know that better quality generally means a higher cost, it is important to remember
simply in lower amounts. that consuming higher quality foods generally leads to a need for less food. Our bodies are not starving for
quantity, they are starving for quality.

Use a protein source such as eggs, cheese, yogurt, or natto at breakfast. Also quality steel cut oatmeal is Incorporate lighter fish such as cod, flounder, halibut, orange roughy, tilapia and light tuna in your meal
an adequate source of protein for your assessed Nutritional Type as this is the highest protein content plan. These seafood choices are not only lighter in fat content but they also have a balancing affect for your
grain available. Typically speaking your assessed Nutritional Type does not respond well to a flesh protein assessed Nutritional Type. Remember that it is always important to use wild caught seafood as opposed to
for breakfast. It would be best to avoid this at that particular meal time. farm raised.
Related Link

Always include a fat and protein along with your vegetables, but keep your vegetable consumption Eliminate all high purine foods such as organ meats, liver pate, liver sausage, herring, sardines,
at approximately 60% of your meal. Remember that regardless of your Nutritional Type it is important to anchovies, mussels, and caviar. These foods typically create imbalances for your assessed Nutritional
consume protein, fat, and carbohydrates at every meal. The ratios and types of these macronutrients will Type. Generally speaking, veggie types are not drawn towards these foods anyway.
vary.
Nutritional Typing Test - Veggie Type Tips 6 Nutritional Typing Test - Veggie Type Tips 7
Tip number 12
One of the best additions for your assessed Nutritional Type is the use of fresh vegetable juice. If you want
Mixed Type
to reach your highest potential it is recommended you purchase a juicer to incorporate this into your meal
planning. This will provide you with plenty of vitamins, minerals, and enzyme activity that will aid in your
health goals.
Related Link
Primary Food Chart
Tip number 13
Your fresh juice should consist of less than 1/3 fruit juice and a high percentage of vegetables that
grow above ground. It is best, however, to focus only on vegetables and possibly one lemon or lime
Primary Foods (Gluten Free)
added to the juice. This will aid in not only creating balance within your body but will also lead to a
strong balance within blood sugar regulation. Proteins Carbohydrates Fats Seeds & Nuts
Meats/Fowl Fish/Seafood Fowl & Fish Vegetables Low Glycemic,

Fatty Fruits
High Fat
Related Link High Purine High Purine Low Purine Very Low Glycemic Very Low Glycemic Low Glycemic Avocado Unsalted
+ Lettuce
+ Beef liver + Anchovy ~ Catfish ~ Celery + Bell Pepper Coconut Almond
(All varieties)
Tip number 14 + Chicken liver + Caviar ~ Chicken breast ~ Mushrooms + Arugula + Broccoli Olives Brazil
+ Organ meats: heart, + Herring ~ Cod ~ Spinach + Beet Greens + Broccoli Rabe or Raab Fats Cashew
If you want to lose weight, you should reduce or eliminate higher glycemic foods such as fruit, grains, kidney, sweet breads, + Mussel ~ Cornish hen Low Carb
+ Bok Choy (Chinese
+ Brussels Sprout Butter Filbert/hazel
paté + Sardine ~ Flounder ~ Asparagus + Cilantro Cream Flax seed
potatoes, and rice. If you do choose to incorporate these foods, have them in very small amounts and at Medium Purine Medium Purine ~ Grouper ~ Cauliflower
Cabbage)
+ Collard Greens Ghee Macadamia
the end of the meal. This will aid in your body’s regulation of blood sugar. Always remember that the + Bacon + Abalone ~ Haddock ~ String beans + Cabbage + Dandelion Greens Oils Peanut
biggest challenge that leads to weight gain and the raising of triglycerides are high glycemic + Beef + Arctic char ~ Halibut + Chard + Egg Plant Coconut oil Pecan
+ Buffalo + Clam ~ Mahi mahi + Cucumber + Fennel Flax Seed Oil Pine nuts
carbohydrates which drive up glucose levels and insulin. + Chicken leg & thigh + Crab ~ Perch + Endive + Garlic Macadamia Nut Oil Pistachio
+ Duck + Crayfish ~ Red snapper + Horseradish + Ginger Root Olive oil Pumpkin
+ Goat + Lobster ~ Sablefish + Mesclun or + Kale Pumpkin Seed Oil Sesame
+ Goose + Mackerel (Black Cod) Spring Mix + Leek Sesame Seed Oil Sunflower
+ Ham + Octopus ~ Scrod + Purslane + Mustard Greens Walnut Oil Walnut
+ Lamb + Oyster ~ Skate wing + Radicchio + Onion
Feel free to
+ Ostrich + Salmon ~ Sole + Radish + Parsley consume the above
+ Pheasant + Scallop ~ Tilapia + Seaweeds + Scallion nuts and seeds
+ Pork chop + Shrimp ~ Trout + Vegetable Seed + Shallot along with your
Sprouts primary food list.
+ Quail + Snail ~ Tuna, albacore + Tomato
+ Spare rib + Squid ~ Turbot + Watercress + Turnip Greens
+ Turkey leg & thigh + Tuna, dark (AHI) ~ Turkey breast
+ Veal ~ White Sea bass
+ Venison Eggs & Dairy
+ Wild game ~ Eggs (whole) MIXED Type food combining guidelines:
~ (F) Cheese * Proteins printed with ~ should be eaten with vegetables printed with ~
~ (F) Cottage * Proteins printed with + should be eaten with vegetables printed with +
cheese
Specialty Food
~ Natto
NOTE: Eating a + protein plus a ~ protein together with ~ and + vegetables and some additional high quality fat or oil is the MIXED type meal ideal.
*See the secondary food list for recommendations on dairy.
Nutritional Typing Test - Veggie Type Tips 8 Nutritional Typing Test - Mixed Type 9
Mixed Type Mixed Type
Secondary Food Chart Meal Instructions
The Prime MIXED Type Nutrition Plan (Gluten Free)
Secondary Foods (Gluten Free) 1. Make a commitment to choose foods from the Mixed Type Nutrition Plan: Primary & Secondary food charts.
Dairy Vegetables Sweet Fruits Grains 2. Eat as much fresh and organic food as possible.
Moderate Glycemic Moderate Glycemic High Glycemic Moderate to High Glycemic High Glycemic
3. Work toward a goal of committing a 90% focus on your mixed type meal plan as presented, while allowing your liberty of
whole fat Parsnip
Fruits should be fresh, raw & slightly unripe whole grains only choice within the remaining 10%. If you are following the gluten free meal plan, simply avoid gluten within your 10%
K ef i r * A rtichoke Potato liberty choices.
Sunchoke (Jerusalem
Mi l k * B eet Eaten with the peel or skin Eaten without the peel or skin (on the cob)
artichoke)
Yo g u r t * Car r o t Sw eet p o t at o B an an a A m ar an t h 4. The prime mixed type meal plan is based on starting EVERY meal with high quality protein and fat together with your
Jicama Tar o A l l o t h er b er r i es A l l o t h er M el o n s B row n rice
vegetable nutrition selected from the primary food list. It is important to consume your primary foods first prior to
* While on the 60 day gluten Kohlrabi W i n t er s q u as h A pple Can t al o u p e B u c k w h eat
free plan it is advised to also
Okra Yam A pricot Ch er i m o y a Co r n
introducing any chosen secondary foods in order to achieve blood sugar stability.
eliminate pasteurized dairy
products. Peas B l ac k b er r y G r ap ef r u i t M i l l et
Pumpkin B l u eb er r y K iw i O at 5. It is best to consume proteins marked with + along with vegetables marked with + or proteins marked with ~ along
Raw Dairy is much more Rutabaga Ch er r i es L em o n Qu i n o a with vegetables marked with ~. Please be sure to add appropriate amounts of fat to this meal.
nutritionally valuable than Spaghetti squash Legumes Fi g Lim e W i l d Ri c e
pasteurized dairy and is
Summer squash B ean s , d r y G r ap es M an g o
allowable during your initial
60 days of gluten free. For Turnip L en t i l s Nec t ar i n e O r an g e 6. Aim for approximately an equal amount of protein and vegetable consumption and approximately one quarter of your
listings for raw dairy in your Yellow squash Peas , d r y Peac h Pap ay a meal derived from fat. Fine tune this based on the results of your daily meal diary.
area, log onto Zucchini Pear Pi n eap p l e
www.realmilk.com
Persimmon Pomegranate
Pl u m Tan g er i n e 7. If you have a desire for any of the secondary foods feel free to consume it after your primary foods have been eaten.
Ras p b er r y W at er m el o n Once again this is to aid in blood sugar stability.
Strawberry Tart Fruits
It is advised to consume fruit Cranberries Nut 8. Five days worth of breakfast, lunch, and dinner ideas are provided to get you started on implementing your meal plan.
which the skin is also eaten Lemon Chestnut
and to include small amounts Lime
of fat.
Pomegranate 9. Always remember that this is a process. Make your best meal choice possible. Recognize that your best choice may vary.
10. Remember that for at least the first 60 days you will remain gluten free. Please be sure to have complete compliance
with this.
11. At the end of being gluten free for 60 days, you will have two choices. One is to remain gluten free if you are having a
positive response. The second choice is to reintroduce gluten to assess your individual level of gluten intolerance.
* Raw dairy. Unpasteurized dairy is only commercially available legally in the US in California. However there are no restrictions from you purchasing raw diary
directly from the farmer. You can contact your local health food store to see if they are aware of any raw dairy sources in your area. If that does not work you
can go to http://www.realmilk.com/where2.html for other possible sources.
** Raw eggs. Many people are concerned about salmonella. While this is always a possible risk, it is quite small. The risk appears to be less than one in 30,000
for non-organic commercial eggs. The risk could be substantially lower for eggs obtained from healthy chickens. For more information on this
subject you can go to http://www.mercola.com/2002/nov/13/eggs.htm.
Nutritional Typing Test - Mixed Type 10 Nutritional Typing Test - Mixed Type 11
Mixed Type Mixed Type
Meal Ideas Daily Tips
Monday Tuesday Wednesday Thursday Friday
Breakfast
Tip number 1
2-3 Applegate Farms turkey 2-3 Amy’s or Applegate Farms 2 soft boiled eggs, 4 oz 2-4 slices of hormone free Veggie omelet (3 eggs) with Always chew your food thoroughly. Get in the practice of putting your fork down until you have
sausage links, 2 soft boiled chicken sausage links. Eat smoked or lightly baked turkey bacon, ½-1 cup cottage asparagus, mushrooms and 2 swallowed your previous bite of food. This will aid in the absorption and assimilation of your foods as well
eggs served over sliced with lightly steamed salmon topped with chopped cheese w/ 1 tbs chopped oz of raw cheese. It is ideal to
tomatoes & baby spinach cauliflower. Lay strips of raw fresh dill, sliced tomato, 2-3 fresh chives. Eat with lightly bake your omelet in a glass as increasing the transition time through the colon. This is one factor that is a substantial advantage to all
leaves. Top with fresh cheese on top after turning off chopped shiitake mushrooms steamed cauliflower and fresh Pyrex dish at 225 until formed. Nutritional Types.
chopped basil & olive oil. heat. Top with diced tomato & chopped green onion. Top tomato. Top with 1 tbs olive If cooking stovetop use ½ tsp
If desired end with ½ cup of and chopped fresh or dried with 2 oz crumbled raw feta oil. If desired finish off with a coconut oil and a low flame.
oatmeal, with ¼ cup of raw oregano. If desired finish off cheese. Add in 2-4 fresh small amount of pear with nut Top with 1 tbs raw butter
milk, cinnamon and 1/8 tsp with ½ cup of buckwheat calamata or green olives. butter. (allow to lightly melt on top)
real vanilla extract. (buckwheat groats in bulk from If desired finish off with 3-4 Add Italian seasoning and
Whole Foods) topped with a
small amount of diced green
cantaloupe or honeydew
slices.
Himalayan salt to taste. If
desired finish off with a handful
Tip number 2
apple and cinnamon. of organic strawberries or fresh Always eat your protein, fat, and carbohydrates together at every meal. Remember that it is very
peach slices in raw cream.
important to never exclude one of these macronutrients. An equal amount of protein and carbohydrates
may be best. The ratios and types of these macronutrients will vary from person to person.
Lunch
Spinach salad w/ slices of 1-2 turkey burgers (mixture of dark 4-8 oz total of hormone free 5-6 large romaine lettuce Sear 4-6 oz of Ahi tuna steak
hormone free rare roast beef and light meat) w/ 1 tsp chopped rare roast beef slices and leaves, 4-6 oz of hormone (1-2 minutes on each side.)
parsley, 1 tsp chopped red onion, ½ turkey breast slices wrapped free rare roast beef and black Thinly slice and add to a
and turkey breast slices (4-6
tsp mustard. Bake in glass Pyrex at forest ham slices. Lay romaine and red leaf lettuce
oz total), sliced mushrooms,
cucumber, cherry tomatoes, &
225 for 20-30 minutes. After baking
top with raw cheese. Eat w/ a small
around sliced cucumber &
celery sticks & stuffed with romaine leaves on plate & top salad w/ cucumber, tomato, Tip number 3
1 sliced hard boiled egg. salad of red leaf lettuce, ½ chopped sunflower or other sprouts, 2-3 w meat slices, sliced tomato, red pepper, chopped green
Dressing made with 2 tbs avocado, sliced mushroom and oz of raw cheese & mushrooms, cubed avocado, onion & cubed avocado. Do not snack on carbohydrates -- even if they are so-called good carbs such as fruit. Fruit will fit into your
tomato. Dressing with 2 tbs olive oil horseradish mustard. Dip in grated raw cheese, sliced Dressing w/ 2 tbs of organic
olive oil or walnut oil, 1 tsp
and 1 tsp apple cider vinegar (add in tomato and cucumber. Top sesame oil, freshly squeezed
meal plan, but as dessert. It is important to remember that even though fruit is a natural sugar, it is still
apple cider vinegar. If desired 1-2 tbs raw cream or yogurt
finish off with a small handful
1 tbs of raw cream or yogurt with
chive, garlic or green onion for a
with chopped dill, chive, garlic with dressing made of 2 tbs lime, pinch of cayenne pepper, sugar which leads to blood sugar instability and health challenges if used in excess. This is especially
of organic raspberries. creamy dressing). If desired finish or herb of choice. If desired olive oil, 1 tsp apple cider freshly grated ginger and a true if fruit is used alone.
off with a small handful of finish off with corn on the cob vinegar (add in 2 tsp raw dash of low-sodium tamari or
blueberries. topped with raw butter, paprika cream or yogurt with fresh shoyu. If desired finish off with
and Himalayan salt. garlic and/or chive if desired). 2 small apricots.
If desired finish off with apple
slices slathered with raw
almond butter.
Tip number 4
Dinner Always include a protein source with your breakfast. A typical carbohydrate heavy breakfast is not a
4-6 oz of wild caught salmon 2-4 oz of wild caught salmon 1 whole chicken fryer (3 lbs) Steak tartar made with 4-6 oz 1-2 sirloin burgers served rare good way to start the day for your assessed nutritional type. Try to also think out of the box with breakfast
topped w/ Italian seasoning along with 2-4 oz of flounder with fresh rosemary and whole ground bison or beef (it is ideal (bake at 225) with raw cheese
and lemon wheels. Bake at (total of 4-8 oz). Top with garlic cloves (form slits in to grind meat in food (allow to lightly melt on top),
by eating non-breakfast type foods such as leftovers from the prior evening dinner. You may be pleasantly
225 for 15-20 minutes. Add 1-2 paprika dried sage, 1 tbs fresh chicken & stuff with rosemary processor at home or ask avocado & tomato slices & surprised on how much better you feel after this breakfast.
tbs of olive oil when done dill and thinly sliced lemon and garlic). Bake in glass butcher to freshly grind the capers. Eat w/ lightly steamed
baking. Have with ½ cup of wheels. Bake at 225 for 20 -30 Pyrex at 225 for 2 ½ hrs. Eat meat for you) 1 tsp chopped broccoli & cauliflower. Top
cottage cheese w/ fresh minutes. Top w/ 1 tbs olive oil w/ lightly steamed broccoli & red onion, parsley, mushroom, w/raw butter or olive oil and
chopped chives. Eat w/ lightly when done baking. Eat with a cauliflower topped w/1 tbs raw paprika, ¼ tsp dijon mustard, sprinkle with paprika. If desired Related Link
steamed asparagus and red salad of arugula, spinach, 3-4 butter (allow to lightly melt on Himalayan salt and pepper to finish off with pear slices
pepper topped with 2 tsp raw cherry tomatoes and ½ oz of top). Chicken will be good for taste. Top with 1 raw egg yolk slathered in cashew butter.
butter. Add in ½ of a cubed raw cheddar cheese. Dressing 3 or 4 meals. If desired finish or if preferred mix yolk into Tip number 5
avocado. If desired finish off with 2 tbs walnut oil and 1 tsp off with watermelon dusted tartar. Eat with ½ cubed
with a small organic sweet apple cider vinegar. If desired with cinnamon. avocado, 3-4 cherry or grape
potato with skin. finish off with baked or tomatoes, chopped spinach &
To the best of your ability purchase your vegetables from an organic source or from a local farmers market
steamed acorn or delicata grated red cabbage. Dressing (seasonal). Remember that it is not only the types of foods and ratios but also the quality of the foods that
squash with 2 tsp freshly w/ 2 tbs olive oil & 1 tsp apple is important. While we know that better quality generally means a higher cost, it is important to remember
squeezed orange juice, cider vinegar. If desired finish
cinnamon and 1-2 tsp raw off with a papaya banana that consuming higher quality foods generally leads to a need for less food. Our bodies are not starving for
butter lightly melted on top. shake made with 1 tbs raw quantity, they are starving for quality.
cream and/or 4 oz raw milk,
fresh papaya & ½ green tipped
banana. Blend and top with
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cinnamon.
NOTE: If you are using low temperature cooking, the temperature should always be set at 225 degrees. Cook meat at 5 minutes per ounce and fish at 4
minutes per ounce. Always use a covered glass dish. Using low temperature cooking helps to maintain the nutritional integrity of your foods.
Nutritional Typing Test - Mixed Type 12 Nutritional Typing Test - Mixed Type Tips 13
When preparing meals, work towards achieving equal amounts of protein and carbohydrates. This is When making a fresh vegetable juice, it is best to add raw cream and a raw egg to create a complete
an adjustment for many since we have become accustomed to a large salad with a small protein source. meal. and this This can be used as a meal replacement for breakfast. While introducing fresh veggie
Remember that large quantities of carbohydrates are not best for your assessed Nutritional Type. Please juice into your meal plan does require some work and the cost of a juicer, it is the best way to
don’t leave out the fat since that macronutrient is also very important for you. introduce a natural source of vitamins, minerals, and enzyme activity to aid in creating your optimal
health goals.

Work towards achieving approximately 20 - 25% of your meal from quality fats such as raw butter, cream Instead of coffee in the morning drink hot water, two tablespoons of raw cream, nutmeg, and cinnamon.
or cheese, olive oil, coconut oil, avocado, nuts and seeds, and olives. Always remember to use Krill oil to It’s a very satisfying warm drink in the morning. Most individuals crave the warmth of their drink with
achieve the much needed omega-3 fatty acids. If you are struggling with weight challenges, it is important to some fat, so this provides a welcome alternative to coffee. If you are going to indulge in an occasional
remember that fat consumption does not create weight gain. It is the consumption of high glycemic cup of coffee, please be sure that it is organic. If you are using decaf, please be sure that it is naturally
carbohydrates which leads to high insulin that is the true culprit in weight gain. decaffeinated with water.
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Tip number 14
Tip number 8
One of the goals of Nutritional Typing regardless of your individual Nutritional Type is adjusting the
Optimal meals for your Nutritional Type would include, but are not limited to: small salads with a protein correct fuel mix for your individuality. In accomplishing this you will work towards consuming the smallest
and fat source, stews, soups with heavy meat and vegetables/topped with cheese, and a meat chili portions that would still provide you with strong, consistent, and lasting energy throughout the day. This is
without beans, topped with cheese. These types of meals create a good balance of all the necessary less taxing on your gastro intestinal tract which is an energy intensive system. It will leave you with
macronutrients for your assessed Nutritional Type. increased energy for your bodily processes and more energy for your daily life.
Tip number 9
Only use higher glycemic foods such as fruits, gluten free grains, potatoes, and legumes at the end of
your meal and in small amounts. These foods create blood sugar instability that can lead to multiple health
challenges including weight gain. If your goal is to regulate blood sugar or to lose weight, it is best to use
these foods sparingly or not at all. Adding a bit of fat when consuming these will slow the release of
glucose.
Tip number 10
When making sandwiches use large romaine lettuce leaves filled with your protein source such as roast
beef, chicken or turkey, fat such as avocado, raw cheese, or olives, and vegetables such as tomato,
mushrooms, or bell peppers. This will provide a much more refreshing vehicle for your protein and fat
than the use of bread. It also eliminates a known high glycemic food that creates challenges for most
of our population.
Tip number 11
If you are looking for a vehicle for your favorite marinara, meat sauce, or alfredo, steam green beans or
spaghetti squash in place of pasta and add your favorite sauce and shredded Romano or parmesan
cheese. This is just another example of providing a low glycemic option to a regular challenging food in
our culture. What most of us do not recognize is that the pasta is not really what we enjoy, but the sauce
and grated cheese that we are truly craving.
Nutritional Typing Test - Mixed Type Tips 14 Nutritional Typing Test - Mixed Type Tips 15
Protein Type Protein Type
Food Chart (Gluten Free) Meal Instructions
P RIMAR Y FOODS FOR PROTEIN & FAT The Prime Protein Type Meal Plan (Gluten Free)
Meats Poultry Fish Seafood
High Purine High Purine High Purine High Purine 1. Make a commitment to choose ALL of your foods from your protein type nutrition plan.
Liver, heart, kidney & other organ meats Liver, heart, kidney & other organs Anchovy Caviar (fish eggs/roe)
Medium Purine Medium Purine Herring Mussels 2. Eat as much fresh, organic food as possible.
Beef Chicken (*Dark meat only) Sardine Medium Purine
Bison / Buffalo Duck Medium Purine Abalone 3. Work towards an eventual goal of committing a 90% focus on your protein type meal plan as presented, while allowing your
Goat Goose Artic Char Clam
liberty of choice within the remaining 10%. If you are following the gluten free meal plan simply be sure to avoid gluten.
Lamb Peasant (*Dark meat only) Mackerel Crab
Pork Chop Quail (*Dark meat only) Rainbow Trout Crayfish
Venison Turkey (*Dark meat only) Salmon Lobster
4. Please follow the Prime Protein type meal plan for your breakfast, lunch, and dinner. It is a 3 part meal plan. Parts 1 & 2
Wild Game Tuna, dark(Ahi) Oyster are ESSENTIAL - part 3 is optional.
*Bacon (rinse well) * Dark meat is from the leg, thigh & neck. Scallops
(Wild, ocean caught fish & seafood are
*Sausage (not spicy) highly preferred.) Shrimp / Prawn Part 1: Eat high quality meat, fowl, fish, or seafood from the prime protein type meal plan at EVERY meal, and
*acceptable but not preferred
Snail ALWAYS eat your meat, fowl, fish, or seafood FIRST!
Squid / Octopus
Part 2: Consume some very low glycemic and/or low glycemic vegetable nutrition with every meal! Also, consume at
P rimary F o od s fo r
Complimentary Foods that Primar ily Provide High Quality Additio n al F AT least one of the following complementary foods along with your vegetable nutrition: raw cream,* raw butter, raw
CARB O HY DRA TE S
cheese, coconut oil, natto, cottage cheese, eggs,** avocado, olives or olive oil, coconut, seeds, nuts, or nut
Vegetables † D a ir y & E g g s Fatty Fruits Nuts & Seeds
butters.
Very Low Glycemic Butter Avocado (c) Almond (c)
Celery Cheese Coconut (c) Brazil (c) Part 3: You may consume artichoke hearts, carrots, peas, beans, lentils, gluten free grains, raw milk, raw kefir, raw
Olives (c)
Mushrooms Cooked Eggs Cashew (c) yogurt, potatoes, winter squash, apple, pear or banana, but only in small amounts and only at the very end of your
Spinach Cottage Cheese (c) Oils Flax (c)
meal or not at all. Do not eat any of these foods at the start of a meal or in between meals as a snack. When eating
Low Glycemic Cream (c) Coconut Oil Hazelnut/Filbert (c)
Asparagus Ghee Flax Seed Oil
part 3 foods always consume additional fat.
Macadamia (c)
Cauliflower Raw Eggs Macadamia Nut Oil Peanut (c)
String Beans While on the 60 day gluten free plan, it is Olive Oil Pecan (c) 5. Provided are five days worth of breakfast, lunch, and dinner ideas to get you started on implementing your meal plan.
Special Note : advisable to also eliminate pasteurized dairy Pumpkin Seed Oil Pine Nuts (c)
products.
Initially, choose only the Vegetables
Sesame Seed Oil Pistachio (c) 6. Always remember that this is a process. Make your best meal choice possible. Recognize that your best choice may vary.
Raw Dairy is much more nutritionally Walnut Oil
listed above. After the first week - if Pumpkin (c)
valuable than pasteurized dairy. For listings
you feel a need for additional Vegetable
nutrition, feel free to add any Vegetable
for raw dairy in your area, log onto Specialty Foods Sesame (c) 7. Remember that for at least the first 60 days you will remain gluten free. Please be sure to have complete compliance
www.realmilk.com
to your meal plan that you have a taste Natto Sunflower (c) with this.
for – as long as it grows above the
Walnut (c)
ground. Be aware of how it affects your
meal satisfaction & cravings. (c) Contains a small but significant amount of carbohydrate for a Protein type 8. At the end of 60 days gluten free you have two choices. One is to remain gluten free if you are having a positive response.
The second is to reintroduce gluten to assess your individual level of gluten intolerance.
Vegetables Legumes Grains Fruits † Dairy
Moderate Glycemic High Glycemic High Glycemic High Glycemic Moderate Glycemic High Glycemic
- Beans - Oats - Brown Rice - Cranberry - Kefir

- White Potato
(Kidney, Black, Pinto, - Wild Rice - Corn - Milk
- Winter Squash Garbanzo, etc.) - Amaranth
(on the cob) High Glycemic
- Yogurt * Raw dairy. Unpasteurized dairy is only commercially available legally in the US in California. However there are no restrictions from you purchasing raw diary
- Artichoke Hearts directly from the farmer. You can contact your local health food store to see if they are aware of any raw dairy sources in your area. If that does not work you
- Lentils - Quinoa
- Apple can go to http://www.realmilk.com/where2.html for other possible sources.
- Hearts of Palm - Split Peas
- Carrot Nut - Banana
(partly green) ** Raw eggs. Many people are concerned about salmonella. While this is always a possible risk, it is quite small. The risk appears to be less than one in 30,000
- Fresh Peas - Chestnut for non-organic commercial eggs. The risk could be substantially lower for eggs obtained from healthy chickens. For more information on this
(with or without Pod) - Pear
subject you can go to http://www.mercola.com/2002/nov/13/eggs.htm.
Caution Foods Printed with a dash ( - ) may be too high in Carbs for Some Protein Types.
Nutritional Typing Test - Protein Type 16 Nutritional Typing Test - Protein Type Meal Instructions 17
Protein Type Protein Type
Meal Ideas Daily Tips
Monday Tuesday Wednesday Thursday Friday Tip number 1
Breakfast Always chew your food thoroughly. Get in the practice of putting your fork down until you have swallowed
your previous bite of food. This will aid in the absorption and assimilation of your foods as well as
2-3 Applegate Farms turkey 5 oz of rare bison fillet (top 1 lightly baked sirloin burger 1 whole chicken leg lightly 2-3 Whole Foods brand
sausage links, 1 soft with 1 T raw butter lightly topped with 1 slice raw baked and topped with 1 T bacon slices, 1 poached egg increasing the transition time through the colon. This is one factor that is a substantial advantage to all
boiled egg, ½ cup of baby melted on top), 1 poached cheese, milkshake with 1 T raw butter, 1 soft boiled egg topped with 2 oz grated raw Nutritional Types.
spinach leaves, 1 T grated egg over a bed of spinach, raw cream, 1 raw egg, 1/8 t topped with 2 oz grated raw cheddar cheese over a bed
carrot, 2 oz raw cheese, 4 topped with 2 oz grated cinnamon and 1/8 t cheese, 1 T chopped fresh of ¼ cup of chopped spinach
fresh olives cheese, 4 asparagus alcohol-free vanilla extract. dill and 2 stalks chopped and chopped avocado.
stalks and chopped Have ½ of a granny smith asparagus. 2” fresh coconut Eggnog with 1 T raw cream,
avocado. apple. dipped in flax meal. cinnamon and vanilla
extract. Tip number 2
Reduce your consumption of carbohydrates. Over consumption may create imbalances for you. This does
not mean to eliminate carbohydrates completely. You will still require approximately 30% of your meal from
carbohydrates. But, over consumption of carbohydrates typically leads to poor energy production and
Lunch weight gain for your Nutritional Type.
Small spinach salad with 6 1 whole chicken leg (lightly 6 oz bison fillet marinated Applegate Farms rare roast 6 oz wild caught tuna
oz Applegate Farms rare baked at 225) topped with in 1 T shoyu, 1 t sesame beef slices rolled around served rare over salad of
roast beef slices, 1 chopped 1 T raw butter, 7 stalks oil, 1 t grated ginger root, 1 lightly steamed asparagus, baby spinach leaves,
hard boiled egg, chopped lightly steamed asparagus, clove minced garlic, 1 t horseradish, Dijon lightly steamed green
asparagus, 3 oz raw 2 artichoke hearts topped chopped green onion. mustard, 3 oz raw cheese beans, 2 oz crumbled Tip number 3
monterey jack cheese. with melted butter and Marinade for 1 ½ hours and avocado slices. Eat goats milk feta cheese, ½
Dressing with 1 T raw slivered almonds, 4 fresh and lightly bake at 225. with a side of artichoke handful of raw slivered Increase your consumption of red meat and fattier seafood, such as salmon, while keeping a focus on
cream, 1 T chopped olives. Dessert: 2” fresh Eat with spinach salad, 2 hearts and a hard boiled almonds, 4 black olives,
chives, 1 t apple cider coconut dipped in 1 T raw artichoke hearts, 3 oz raw egg. Have ½ of a pear or chopped avocado,1 T the quality of the flesh proteins you purchase. It is always best to purchase organic, grass fed beef and
vinegar, 1 t expeller cream with 1/8 t cinnamon. cheese, chopped avocado apple with raw almond chopped fresh dill, 1 t wild wild caught seafood when available. Please remember the quality of your nutritional choices is of
pressed olive oil. and dressing of choice. butter if still hungry. capers. Dressing of utmost importance.
choice.
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Dinner
Tip number 4
Turkey meatballs (use Ground sirloin burger 1-2 whole chicken legs 4-7 oz of wild caught 2 bison burgers with 1 thin
dark ground turkey), 1 T (lightly baked at 225), lightly baked at 225. After salmon lightly baked at slice of raw cheese. Lightly Increase your consumption of fat and include fat with every meal. Fat is very important for your Nutritional
chopped parsley, 1 t topped with slice of raw baking add 1-2 T of olive 225. Add 1 tsp raw butter steam green beans and Type and you may need as much as 25 - 30% of your meal from fat to be at your best. This is especially
chopped onion, 1/8 t cheddar cheese, 1 t wild oil and poultry seasoning and one T chopped dill add 1 tsp raw butter, ¼ important during the colder weather periods. It is important for those challenged with weight gain that
Worcestershire sauce (from capers, baby spinach (Whole Foods brand is after it is baked. Eat with cup of slivered almonds
Whole Foods), 1/8 t dried leaves and sautéed great). Eat with 7 stalks 3-4 oz of lightly steamed and a small squeeze of consuming your fat is still very important and that fat consumption is not the cause of weight gain but it is
oregano. Form into mushrooms and onion. Eat chopped asparagus, thinly asparagus with 2 oz of raw lime. If still hungry have a the higher glycemic carbohydrates which raise insulin that is the main factor.
medium sized balls and with salad of artichoke sliced red onion, 2 T cheese, 4 green olives and soft boiled egg. If still
bake at 225 in glass hearts, 1 T grated carrot grated carrot and 2-3 oz of 2 artichoke hearts. If still hungry have 2 inches of
casserole dish for 30 and 4 fresh olives. raw grated cheese. If still hungry have 10 walnuts fresh coconut with ½
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minutes. Eat with baby Dessert: ½ apple and 10 hungry have Arrowhead and ½ of a green apple. handful of raw pumpkin
spinach salad, 1 T grated raw almonds. Mill organic peanut butter seeds.
carrot, 3 stalks chopped with fresh celery stalks. Tip number 5
asparagus, 4-5 green
olives, 2 oz of raw cheese Always eat a flesh protein at every meal -- even if it is in small amounts. It is generally best to get
and dressing of choice. If
still hungry have an approximately 40% of your meal from a flesh protein to be at your best. However, within specific
eggnog shake or ½ sweet Nutritional Types there can be a variance in needs from one individual to the next, so the percentages
potato (with skin) and 1 T are never written in stone. As you progress through the program you will learn to understand your
raw butter.
individual needs.
Nutritional Typing Test - Protein Type 18 Nutritional Typing Test - Protein Type Tips 19
Eat approximately equal amounts of fat as carbohydrates (preferably above ground vegetables).
Only consume fruit at the end of the meal or not at all. When eating fruit, it is also best to eat fruit with
Even though we have been told to stop eating fat for decades it is important for you to achieve this
the skin on. Eat it with added fat. These tips will aid in regulating blood sugar to promote balance within
higher fat intake. The key is to focus on low glycemic carbohydrates along with fat consumption.
your body and aid in weight loss. However, fruit is not a necessity. It is recommended you consume
Some quality fats that can be used are raw butter, cream or cheese, olive oil, coconut oil, avocado,
most of your fruit during the warmer seasons of the year.
nuts and seeds, nut butters, and olives.

Reduce your consumption of root vegetables if you are looking to reduce weight. These vegetables When you eat fruit, primarily choose apples, pears, coconut, and green tipped bananas. Never use these as
generally have a high glycemic index and create weight challenges among other potential health a snack. These should only be used at the end of the meal, in small amounts, and with added fat. Examples of
challenges. They are still quality nutritional foods, but best if used sparingly. If these are to be used this would be a half an apple with peanut butter, a half a pear with cheese, a banana with a small handful of nuts,
please only eat them in small amounts, at the end of your meal, and always with added fat. or shredded coconut mixed in with some yogurt. If you are going to use other fruits other than those listed, choose
fruit where you would consume the skin along with the fruit.
Tip number 8
Reduce your consumption of grains and eliminate all gluten containing grains. The non-gluten containing
grains may be fine in small amounts, but please eat them sparingly and with added fat. Except for a
small percentage of those assessed with your Nutritional Type, most do not respond well to grains and it
may be best to eliminate or reduce these products.
Tip number 9
Always be sure to include a vegetable at every meal. But make it a smaller portion than your protein.
Approximately 30% of your meal should come from vegetables to be at your best. Vegetables should
always be eaten with fat to aid in the slower release of glucose and an improved use of energy in our
body.
Tip number 10
Evaluate your willingness to consume high purine foods such as organ meats, liver pate, liver sausage,
herring, sardines, anchovies, mussels, and caviar. These are foods that create a more substantial state
of balance for most that are assessed as your nutritional type. While many do not naturally gravitate
towards these foods you may want to experiment by adding them in. You may start craving these once
your body recognizes the benefits that are provided. Once you achieve the balance you are looking for
you may be able to add these back into your meal plan sparingly.
Tip number 11
Evaluate your willingness to consume high purine foods such as organ meats, liver pate, liver sausage,
herring, sardines, anchovies, mussels, and caviar. These are foods that create a more substantial state
of balance for most that are assessed as your nutritional type. While many do not naturally gravitate
towards these foods you may want to experiment by adding them in. You may start craving these once
your body recognizes the benefits that are provided. Once you achieve the balance you
are looking for you may be able to add these back into your meal plan sparingly.
Nutritional Typing Test - Protein Type Tips 20 Nutritional Typing Test - Protein Type Tips 21
Additionally, there are sophisticated laboratory tests available that screen for food intolerance and
food allergies to determine what specific foods are right for you. These lab tests can be used by
anyone seeking to determine reliable, science-based dietary recommendations.
Gluten Sensitivity There are two general topics to investigate in determining the best diet for you.
A Commonly Overlooked Health Hazard and diet that apply to all of us. Scientists have known for decades that proper blood sugar control is
by Dr. Dan Kalish
absolutely required for maintenance of appropriate fat levels, to have good cognitive function, and
There is no more contention around any health issue than the subject of how to choose foods that to stimulate healthy immune function.
are right for you. People who want to eat healthy, nutritious foods are frequently confused about
what to do. Many follow what they assume are healthy diets with the best intentions, only to unwittingly
be causing health problems by eating foods that are harmful to them. well-tolerated and health promoting for our unique body chemistry.
The following discussion of this complex and misunderstood issue provides

a starting point for making sensible food choices based on science, not well you have maintained your blood sugar control over time. Similarly, there are diagnostic tests
opinions.
The focus of this discussion will be on food intolerance and food allergies
with a special emphasis on the newly discovered condition referred to as
sub-clinical or hidden gluten intolerance. HIDDEN GLUTEN INTOLERANCE
The purpose of this discussion is to help you understand the importance of
eating foods that are well-tolerated and to teach the value of avoiding those
foods that can lead to health problems. I will now address the subject of sub-clinical or hidden gluten intolerance. This recently discovered
health problem is at epidemic proportions in certain populations in the United States and sadly is
largely unrecognized. Later in this section, I will discuss lactose intolerance, sucrose intolerance and
the subject of food reactions in more detail.
articles, etc. It is clear that there is little to no consensus on what constitutes a healthy diet or how to
go about choosing foods wisely.
There are dozens of diets to help a person lose weight, enhance athletic performance, or incorporate
foods such as soy products to help hormonal balance; in fact, there are diets for every imaginable
purpose, but sorting through the contradictory advice has become so challenging that many people
DEFINITION OF SUB-CLINICAL INTOLERANCE
simply give up.
Each week the media reports more and more information about the
Sub-clinical means hidden. In other words, there are often no obvious symptoms that would direct a
doctor or patient to suspect subclinical conditions. Since symptoms aren’t obvious and sub-clinical
“food pyramid” has replaced the old four food groups. The challenge is
consequences related to sub-clinical gluten intolerance without understanding the true cause of
their problems.
each of us as individuals.
By their very nature, sub-clinical problems are hard to recognize and frequently go undetected de-
First and foremost, any diet-related advice must be based on sound
physiological principles, not on personal experiences, preferences,
current fads or product marketing. Science can guide us in terms of
explaining the basic requirements for normal human physiology and
function when it comes to how to eat.
Nutritional Typing Test - Gluten Sensitivity 22 Nutritional Typing Test - Gluten Sensitivity 23
DISCOVERY OF SUB-CLINICAL GLUTEN INTOLERANCE RELATIONSHIP TO CELIAC DISEASE
- Sub-clinical gluten intolerance is often confused with a medical condition called celiac disease, celiac
liam Timmins’ clinical observations as well as those of other physicians involved in treating patients sprue or non-tropical sprue, sometimes referred to as gluten enteropathy or gluten intolerance. The
with chronic fatigue, weakened immunity, and environmental illness. reaction to gluten in celiac disease is similar to sub-clinical gluten intolerance, except as to the de-
gree of intensity.
Over the course of many years, there has been continual work to uncover the nature and extent of
this problem in the United States and Europe. In 1994, a technological breakthrough in the form of a
highly specialized salivary test for sub-clinical gluten intolerance made more comprehensive investi- -
gation into this problem possible. ferent based on the severity or degree of damage.
Celiac disease is not hidden, or sub-clinical, and as such it is easier to diagnose. A person with celiac
disease may have blood in their stool or experience disabling pain when they consume gluten-con-
taining foods.
THE FIRST TESTS FOR SUBCLINCIAL GLUTEN INTOLERANCE Other symptoms of celiac include steatorrhea, which is undigested and
unabsorbed fat in the stool, and dermatitis herpetiformis, a skin condition.
These obvious symptoms often lead doctors to recognize those with celiac in
chronically ill patients. These patients had been previously unresponsive to all known treatments.
Others with celiac disease are not diagnosed until the adult years. In addi-
Through laboratory research of this patient population of chronically ill individuals, it had become
tion to the clinical presentation, celiac disease can be detected by a blood
The observation that there was a genetic component to the condition narrowed the range of pos-
sible explanations. At one point, Dr. Timmins realized there could be a connection with the diets of
symptoms alone.
this select group of patients and their unknown condition.
When the initial salivary tests for sub-clinical gluten intolerance were run on several hundred people
from this population, 80-85% tested positive. This outstanding discovery has now been demonstrat-
ed time and time again with a wide range of patients. GLUTEN AND GLIADIN
gradually understood. The evaluation process has become even more comprehensive and many of
What exactly is sub-clinical gluten intolerance? Sub-clinical gluten intolerance refers to exposure to
those people with this condition who may have gone undiagnosed in the past can now be accurately
-
tested.
refer to this condition. Gliadin is a polypeptide, a long chain of amino acids, which is present in the
gluten protein portion of certain grains and also in soybeans.
This subject is confusing, and there is much misinformation about gluten and gliadin. To clarify, glia- Even though soy has gotten a lot of attention in terms of its ability to help
din, the molecule that causes the problem, is present in some, but not all gluten-containing foods. women with hormonal imbalances and bone loss, this does not hold true for
-
and couscous. tion and ultimately exacerbate hormonal imbalances and accelerate bone
loss.
Some of these grains have lower concentrations of both gluten and gliadin than
- Soy products can be very helpful for women who tolerate gliadin and have
centration food source, is not well-tolerated by people with sub-clinical gluten
intolerance. from Japan and China where gluten intolerance is not as common as it is in
the United States. Additionally, the traditional diet of these Asian countries is
This dietary restriction eliminates bread, pasta, bagels, and cereals. There are rice rich in foods that help balance the negative issues associated with soy con-
and almond-based breads available, usually found in the refrigerated section of sumption.
your local health food store. There are also rice, yam, and corn-based noodles,
and cereals, crackers and other gluten free substitutes on the market. So, if you have sub-clinical gluten intolerance — what can you eat? As already mentioned, rice, corn,
millet, quinoa, amaranth, oats, and buckwheat are OK, unless you are allergic.
There has been some debate about whether or not oats are “safe,” and while they do contain a small
SAFE GLUTENS unless one experiences any adverse symptoms.
-
ing chicken, turkey, beef, pork, lamb, tuna, salmon, etc. Any kind of vegetable and any type of fruit is
Rice, corn, buckwheat, and millet have glutens, but the glutens in these foods do not contain the OK, as are all beans, except in some cases, soybeans may be a problem.
safe grains include quinoa and amaranth. In some cases people are allergic to rice, corn, buckwheat
or millet, independent of the reaction to gluten/gliadin.
TREATMENT RECOMMENDATIONS
Reading labels can be very misleading; don’t trust them. Some companies list their products as glu-
-
nication, sub-clinical gluten intolerance will be used to refer to this sensitivity to gliadin in the rest of
this discussion.
gluten reaction with several natural products.
AVOID CONCENTRATED SOY PROTEIN -

mation and soothe irritated tissue in the intestinal tract. Deglycerized licorice root can also be used to
Soybeans are another food that many people with gliadin intolerance react to. It is best to avoid all Most people don’t feel better immediately after eliminating gluten from their diets, as it may take 30
-
eliminating gliadin, and then to reintroduce it back into the diet at a later time to see how reactive tine to heal.
you are to soy.
ing our own internal 911-response team to the injury site. This physiological protection includes the
on a gluten free diet. In certain cases people may feel considerably worse upon initially starting a glu- -
- mation.
ance, by around 6 to 9 months of being gluten free, noticeable changes have taken place.
The purpose of this physiological mechanism is to handle the insult,
whether it is physical trauma, a viral or bacterial infection, or the glia-
din molecule in those who are gliadin sensitive. In each case the body
PHYSIOLOGICAL EFFECTS OF SUB-CLINICAL GLUTEN INTOLERANCE attempts to remove the harmful substance and quickly control the
damage that has been caused.
With a mucotoxic reaction to gluten in the gastrointestinal tract, ini-

Following are some of the physiological changes that result from sub clinical gluten intolerance. In tially there will be heat, redness, swelling, and importantly a change
or interruption in the normal function of the small intestine.
comes into contact with the wall of the small intestine.
On the cellular level, a series of events take place including dilation or
enlargement of blood vessels with increased permeability and blood
may go undetected for years or even decades before it results in the expression of
symptoms. protection in the form of white blood cells and other immune system
cells.
healthy mucosa, or lining tissue of the small intestine. In some cases there may be -
symptoms in childhood such as allergies, asthma, reoccurring infections, a con- nying swelling. This is followed by movement of leukocytes, or white blood cells into the tissues for
stant upset stomach, or milk intolerance. enhanced immune protection.
Often these symptoms fade in the early adult years only for the problem to reappear when a person
is between 30 and 60 years of age. -
structural support.
THE MEANING OF INFLAMMATION Twelve to 14 hours after this series of physiological reactions, the body’s response to gliadin fades
provided there is no further exposure. At this point, the physical regeneration and repair process can
begin.
-
cade and the damage to the lining of the small intestine continues. Assuming there is no further
Then the protective white blood cells degenerate or reenter the blood circulation, and cellular disin-
tegration or proliferation takes place in which injured cells are replaced and swelling disappears with
goes back to wait for the next emergency call.
-
sue components. This process accomplishes either regeneration of the normal tissue architecture and
activated.
return of physiologic function or the formation of scar tissue to replace what cannot be repaired. This
whole sequence of events can take place each time a gluten sensitive individual eats gluten-contain-
This response is the body’s attempt to repair tissue damage and prevent infections by quickly bring-
ing food.
EFFECT ON IMMUNE SYSTEM & HORMONAL SYSTEM

immediate symptoms. If a gluten intolerant person eats gluten-containing foods for extended peri-
With long-term exposure, the results of this low-grade response to the gluten/gliadin molecule can
small intestine is the hormonal/immune system. Sub-clinical gluten intolerance
-
ways.
There are specialized immune cells that line the small intestine called immuno-
DIGESTIVE SYSTEM EFFECTS cytes. These immune cells produce secretory IgA, a critical component of the
Good health requires proper digestion and absorption. Digestion is the mechanical and chemical a certain percentage of these cells, and this in turn can lower your immune defense thereby opening
breakdown of the food we eat. As food is digested, it needs to be absorbed. the door to intestinal infections.
Absorption is the process of bringing the nutrients from our gastrointestinal tract into the rest of our Therefore, parasites, bacteria, viruses, and yeast or fungal organisms can more easily infect some-
body’s tissue. Digestion is initiated when we chew food and begin to break it down with digestive en-
zymes. Food then enters the stomach where further breakdown occurs from the presence of stomach immune defense is commonly referred to as depressed secretory IgA, which also can result in many
acid, called hydrochloric acid, and pepsin, which together begin the breakdown of proteins. other food reactions. This is because secretory IgA also helps the body handle food antigens.
From the stomach the products of digestion enter the small intestine. The small intestine is called
“small” because it is smaller in diameter than the large intestine.
However, it is in fact longer and in many ways more crucial to our THE PROBLEM WITH FOOD ANTIGENS
health than the large intestine.
that stick out from the wall of the intestine into the lumen or center.
These villi are between ½ and 1 ½ mm long, just barely visible to the our immune system as OK or not OK. Antigens mark substances as foreign to the human body. The
human eye. recognition of what is an OK antigen and what is not an OK antigen allows our immune system to at-
tack and destroy harmful substances.
On the ends of the villi are microvilli, sometimes referred to as the
brush border. These two adaptations, villi and microvilli, increase the For example, when you have a viral infection like the common cold, the viruses that infect us have
surface absorption area of the small intestine up to 1,000-fold. It’s estimated that the entire absorp- antigen markers on their outer surfaces and our immune system recognizes these antigens and then
tive area of the small intestine is roughly the size of a basketball court. makes antibodies to destroy the virus.
This total area for absorption can be compromised by any condition that irritates the lining of the Food is also foreign to the body and so has antigens. Typically we don’t react to food antigens. How-
small intestine. In gluten intolerance, there is a destruction of the villi referred to as villus atrophy. ever, in some people, food reactions do occur because of an inappropriate response of the immune
system to antigens in food.
This poor intestinal function caused by improper digestion of food is referred to as maldigestion or Other people may be sensitive to pollen antigens or mold antigens and so have reactions to these
literally “bad digestion.” Inadequate absorption of nutrients is referred to as malabsorption. In other
words — the inability to get the vital nutrients your body needs delivered to your cells.
us more susceptible to antigens of all sorts.
MUCOSAL LINING AND LEAKY GUT
This can make a person highly reactive to food antigens who might not otherwise have this problem.
This is another link between gastrointestinal stress and the immune system.
There are also many connections between subclinical gluten intolerance and other intestinal prob-
lems. To describe this connection in more detail, I will review the structure and function of the small
CORTICOSTEROIDS intestine.
The small intestine is constructed like a tube. The inside of the tube is the healthy mucosal lining. Mu-
cosal tissues also line the sinus passageways, the lungs, the urogenital tract, the mouth, throat, and
vaginal tract. These lining tissues act as vital barriers to defend the body from infectious organisms.
- The small intestine lining tissue also performs the crucial function of absorption of nutrients.
costeroid medications such as prednisone or cortisone. They are used for a wide
variety of medical purposes.
increased permeability (also known as leaky gut syndrome) occurs.
Corticosteroid injections are used for joint and muscle injuries to reduce pain.
Leaky gut syndrome refers to the loss of integrity of this mucosal or lining tissue. Having leaky gut
allergies to improve function of the airways.
through.
With leaky gut syndrome, the lining of your intestine becomes overly permeable and molecules that
CORTISOL — THE STEROID YOU MAKE YOURSELF were not intended to cross into your blood stream enter, or leak in. This leads to a great deal of im-
mune stress as your body tries to handle all these uninvited guests.
Our body also makes its own corticosteroids, the most abundant of which is the hormone called
THE IMPORTANCE OF LACTEALS
Since cortisol is also one of the major modulators of immune function, this suppresses our immune
response. As a matter of interest, this immune suppressing role of corticosteroids is used in medicine Gluten reactions also cause other problems. There are structures called lacteals that are located in
in certain circumstances when immune suppression is the goal. the tips of the villi, which can be destroyed by reactions to gluten. These lacteals are responsible for
-
With organ transplants and in some serious autoimmune diseases, large doses of corticosteroids are mised, it can result in healthy fats/oils not being absorbed that are critical to your health.
used therapeutically to suppress immune function. However, in other situations this immune sup-
pressing role of cortisol and corticosteroid medications works against our health.
nutrients will not be realized.

elevated cortisol suppresses our immune response, it also causes a catabolic (or breakdown) state to
exist in our body. Symptoms of adrenal exhaustion will eventually appear such as fatigue, depression,
loss of libido, allergies, frequent illness, etc. -
duction, anti-oxidant formation and many other processes.
It is common for people with sub-clinical gluten intolerance to develop blood sugar problems, some-
times referred to as hypoglycemia. This is due to the negative effects on digestion and absorption in
sub-clinical gluten intolerant individuals
Depending on the extent of the problem, a person may need to use extensive nutritional supple-
NUTRITIONAL DEFICIENCIES mentation to restore normal levels of vitamins, minerals, amino acids and essential fatty acids. These
natural therapies can be used with great success, provided the appropriate foods are being eaten
and normal gastrointestinal function has been restored.
production can lead to accelerated osteoporosis. LACTOSE AND SUCROSE INTOLERANCE

-
pression, memory loss, and greater risk for elevated homocysteine levels, a key factor in development
of heart disease.
The carbohydrate portion of milk is referred to as lactose or milk sugar. Lactose intolerance frequently
accompanies gluten intolerance.
our body and are vital for normal brain function. Lactase, a specialized enzyme that aids digestion of lactose in milk products is usually lacking in
people with sub-clinical gluten intolerance. Lactase breaks down lactose or milk sugar in the same
- way sucrase enzymes breaks down sugar or sucrose.
rotransmitters to communicate. They are made from amino acids
found in protein-containing foods. So improper digestion and/or Damage to the architecture of the intestinal wall and the subsequent decrease in enzymes for lactose
and sucrose digestion leads to problems in digesting dairy products such as cheese, ice cream, and
all types of milk products as well as sugar containing foods.
The prevalence of this problem can be seen in the numbers of
need to avoid cow’s milk products. As the villi on the intestinal lining heal
depressants are called SSRIs, or selective serotonin reuptake inhibitors. These medications prevent from a gluten free diet, some individuals will be able to tolerate dairy prod-
ucts again in nine months to a year. In other people, there will be a more or
serotonin levels. less permanent sensitivity to dairy products.
However, in the initial 6 to 9 months of eliminating gluten, it is absolutely

required to avoid all lactose-containing milk and dairy products because
restore normal serotonin levels. -
ing. This includes the complete elimination of cow’s milk products such as
If you either (A) do not eat adequate protein, or (B) cannot digest protein well, or cheese, yogurt, cottage cheese, and milk.
Goat’s milk yogurt and goat or sheep’s milk cheeses such as feta cheese and others are usually ac-
ceptable alternatives. In this instance, eggs are not considered to be dairy products.
The approach taken in natural therapies is to look for causative agents, such as
thereby improving the outcome. In this case, addressing dietary intake of protein,
ability to absorb is critical to optimal health.
In certain people who have food sensitivities, this one factor can prevent recovery from chronic fa-
tigue, recurrent infections and a cycle of chronic illness.
LACTOSE HOME TEST However, delayed food allergies are hard to identify because the reaction may not appear for hours
Some people, even in the absence of gluten intolerance are lactose intolerant and simply do not pro-
duce lactase enzymes and so cannot digest dairy products containing lactose. Other people may be
allergic to the proteins of milk and not be lactose intolerant. Many people will be milk protein allergic
-
and lactose intolerant at the same time.
mune system.
There is a simple home challenge for lactose intolerance. While this test may not reveal every case of
The second option is to pursue additional testing for delayed food allergies. Multiple pathway food
lactose intolerance, it will help to identify many people who are. You may be allergic to the proteins of
milk even though you are not lactose intolerant.
exactly which foods you are reacting to. You will then know what foods to avoid and what foods are
safe.
HOME TEST: Upon awakening, drink a large glass (8-12 oz.) of whole milk on a completely empty
stomach. Do not eat or drink anything else for 3 to 4 hours.
It is important to employ one of these options, since eating foods that you are allergic to every day
can interfere with healing of the intestinal tract.
If you experience bloating, gas, diarrhea, abdominal discomfort, mucous in the throat or abnormal
bowel habits, you are likely lactose intolerant. In some cases, the symptoms may not appear immedi-
ately, but will be noticed within 24 hours. If you experience no reaction whatsoever, you probably are
not lactose intolerant.
ALLERGY VS. INTOLERANCE
There is a home test for sucrose intolerance also. First thing in the morning, add two teaspoons of
pure sugar to a large glass of water. Stir well and drink. Do not eat or drink anything for three to four
hours and check for any abdominal discomfort, bloating, gas or other digestive symptoms. If present,
suspect sucrose intolerance. There is a great deal of confusion and misinformation about food allergies and gluten. Gluten intol-
response due to the reaction to the gliadin molecule in gliadin sensitive individuals.
MULTIPLE DELAYED FOOD ALLERGIES Sub-clinical gluten intolerance has a genetic basis, meaning it passes from generation to generation.
Gluten intolerance is found most frequently in those with Irish, English, Scottish, Scandinavian, and
other Northern European and Eastern European heritages.
Sub-clinical gluten intolerance often leads to the development of multiple delayed food allergies. The latest research study published in the British Medical Journal in November of 1998 found previ-
Leaky gut syndrome and the accompanying premature leaking of food antigens into the blood-
stream cause this. In time, this overexposure to food antigens causes the immune system to react, gluten intolerance. They found approximately one in 150 people with this condition.
and foods that would otherwise be tolerated can become allergenic.
It is suspected the levels of sub-clinical gluten intolerance are much higher. Sub-clinical gluten intol-
Although the problem with food allergies is generated by the damage from gluten, removal of gluten erance and celiac occur less frequently in non-European populations.
circumstances, your doctor may recommend a 4 to 5 day food rotation diet. Many books are available It is important to note that many people who are gluten intolerant do not test positive on food al-
from your local bookstores on food rotation diets. lergy testing for wheat, rye, barley, and other gluten-containing grains.
Do not be misled by the fact that you do not test positive to these gluten-containing foods. You still
food allergies are usually easy to recognize – for example, you eat a strawberry and get a rash. These
don’t usually require testing to determine. years with sub-clinical gluten intolerance and do not experience obvious symptoms.
Some people who are constitutionally strong and have good adrenal function and eat moderate -
amounts of gluten containing foods may never experience obvious symptoms. With or without obvi- tors taken together create a situation where parasite infections can take hold and become chronic.
ous symptoms, intestinal damage is still taking place. Parasites deeply embedded in the intestinal lining can even be resistant to powerful antibiotic treat-
ments.
Because of this, people with gluten intolerance need to rule out the possibility that they are harbor-
FOOD ALLERGIES AND FOOD CRAVINGS
these chronic infections cleared.
Along with food allergies come food cravings, and it has frequently been observed that people crave
that which they are allergic to. CANDIDA
There have been many theories postulated as to why this is the case; at this point they are all specula-
foods all the time there is a high probability that you are allergic to them. There is a relationship between Candida, an opportunistic organism in the gastrointestinal tract, and
food intolerances.
-
ALCOHOL AND GLUTEN mune response in the intestinal lining. This weakened mucosal immune defense can open the door
for Candida to overpopulate and become invasive Candida (invasive means to invade and attach
itself to the healthy mucous lining of the intestines).
A special note about alcohol and gluten: Hard alcohol and beer are made from grains
that contain gliadin and are to be strictly avoided. Wines on the other hand, are made
from grapes and therefore do not contain gluten/gliadin. NUTRITIONAL DEFICIENCIES
However, if gluten/gliadin is ingested along with any alcohol, the gliadin is immediate-
-
fore, if you are gluten intolerant you must be 100% sure your meal is gluten free if you
are to have any form of alcohol with your meal. and carbohydrates.
vitamin A and E and K and importantly, the essential fatty acids from which we
PARASITES manufacture all our reproductive hormones, and adrenal hormones including
estrogen, testosterone, progesterone, cortisol and DHEA.
The structural changes to the environment of the small intestine from gluten intolerance create the lack of calcium, folic acid, iron, and vitamin B12. Lack of reproductive hormones
perfect habitat for development of pathogenic infections. leads to disruption of the normal menstrual cycle, causing PMS or menopausal
symptoms.
elongating of these crypts, referred to as crypt hyperplasia and deepening of the crypts, makes for a
deep pocket where a pathogen such as a parasite can survive by evading the usual immune surveil- weakening of the bones. Even if women take estrogen and calcium supplements, they may not be
lance that occurs in the lining tissue. adequately absorbed.
Folic acid, B12, and iron deficiencies lead to anemia, depression, and increased risk of heart disease
and neurological diseases. Lack of antioxidant vitamins E and A compromise our ability to fight free
radicals and can further contribute to degenerative conditions such as cancer and heart disease.
Gluten Free
Meal Preparation and Recipes
GLUTEN SENSITIVITY SUMMARY
We understand that it is a challenge to remove gluten from your diet, so instead of focusing on
NOT OK / NOT TOLERATED OK / TOLERATED FOODS the negative and giving you a list of what to remove, we will focus on the positive and provide
examples of what a gluten free meal looks like. At the very end of these examples are recipes
Wheat Beef, pork, lamb, any type of meat for some non-gluten baked goods and a flour replacement recipe to be used only sparingly
Poultry - Chicken, turkey, duck, any type of during those times that you are looking for a baked treat.
pastries) poultry
Rye Fish and Seafood - tuna, salmon, trout, halibut, Please remember that gluten free does not necessarily equate to good health. Most gluten
Kamut free products bought in our markets today are still an over processed poor carbohydrate that
creates blood sugar challenges, and may eventually lead to poor health. A veggie type may
Spelt All vegetables be able to use these products on occasion, a mixed type more than likely will struggle with
Soy All beans except soybeans these, and a protein type should still avoid these foods. There are some very effective market-
Pasteurized cow’s milk products Corn ing strategies when it comes to gluten free packaged products like cookies, crackers, beer,
Rice, including wild rice, basmati rice, brown breads and the like. Please don’t be fooled into believing that gluten free makes them “good”
for you. Quite simply, they are still very poor food choices for you, so please partake of them
Rice Bread sparingly, or not at all.
Rice crackers
Potato Some of the meal ideas below incorporate low temperature cooking. It is recognized that
Millet cooking your food at higher temperatures will have an adverse effect on the nutrients within
Quinoa the food. To utilize low temperature cooking, use a glass casserole dish such as a Pyrex pan,
Amaranth and always use a lid on this dish for the cooking process. Cook at 225 degrees at 4 minutes
Oats per ounce for fish and seafood, and 5 minutes per ounce for all other meats. This will not only
Buckwheat (not a wheat) aid in maintaining a higher nutrient content, but will enhance the taste of your food.
Wheat and barley grass (has no protein)
As a part of the initial 60 days of becoming gluten free, it is also recommended to remove
pasteurized dairy from your meal plans. Dairy products are listed in some of the meal plans
below, but it specifically mentions raw dairy. Raw dairy can be used during this 60 days gener-
ally without any challenges. Please visit www.realmilk.com to find a raw dairy connection in
your area.
We are pleased that you have made the choice to educate yourself not only on the aspect of a
gluten free lifestyle, but also regarding your own bio-chemical nutritional needs with nutritional
typing. We welcome you to the wonderful world of balanced optimal health! This is the begin-
ning of a journey that can last a lifetime.
Gluten Free Breakfast Ideas
Nutritional Typing Test - Gluten Sensitivity 40 Nutritional Typing Test - Gluten Free 41
Gluten Free Breakfast Ideas Gluten Free Lunch Ideas
2-3 Applegate Farms turkey sausage links, 2 soft boiled eggs served over sliced tomatoes & Sear 4-6 oz of Ahi tuna steak (sear for 1-2 minutes on each side). Thinly slice and add to a
baby spinach leaves. Top with fresh chopped basil & olive oil. If desired, end with ½ cup of romaine and red leaf lettuce salad w/ cucumber, tomato, red pepper, chopped green onion &
oatmeal, with ¼ cup of raw milk, cinnamon and 1/8 tsp real vanilla extract. cubed avocado. Dressing with 2 tablespoons of organic sesame oil, freshly squeezed lime,
pinch of cayenne pepper, freshly grated ginger and a dash of low-sodium tamari or shoyu. If
2 soft boiled eggs, 4 oz smoked or lightly baked salmon topped desired finish off with 2 small apricots.
with chopped fresh dill, sliced tomato, 2-3 chopped shiitake mush-
rooms & chopped green onion. Top with 2 oz crumbled raw feta Spinach salad with slices of hormone free rare roast beef and turkey breast slices (4-6 oz to-
cheese. Add in 2-4 fresh calamata or green olives. If desired finish tal), sliced mushrooms, cucumber, cherry tomatoes, & 1 sliced hard boiled egg. Dressing made
off with 3-4 cantaloupe or honeydew slices. with 2 tablespoons olive oil or walnut oil, 1 tsp apple cider vinegar. If desired finish off with a
small handful of organic raspberries.
2-3 Amy’s or Applegate Farms chicken sausage links. Eat with
lightly steamed cauliflower. Lay strips of raw cheese on top after 1-2 turkey burgers (mixture of dark and light meat) with 1 tsp chopped parsley, 1 tsp chopped
turning off heat. Top with diced tomato and chopped fresh or dried red onion, ½ tsp mustard. Bake in glass Pyrex dish at 225 for 20-30 minutes. After baking, top
oregano. If desired finish off with ½ cup of buckwheat (buckwheat with raw cheese. Eat with a small salad of red leaf lettuce, ½ chopped avocado, sliced mush-
groats are sold in bulk at Whole Foods) topped with a small amount room and tomato. Dressing with 2 tablespoons olive oil and 1 tsp apple cider vinegar (add in 1
of diced green apple and cinnamon. tablespoon of raw cream or yogurt with chive, garlic or green onion for a creamy dressing). If
desired finish off with a small handful of blueberries.
2-4 slices of hormone free turkey bacon, ½-1 cup cottage cheese w/ 1 tablespoon chopped
fresh chives. Eat with lightly steamed cauliflower and fresh tomato. Top with 1 tablespoon olive 4-8 oz total of hormone free rare roast beef slices and turkey breast slices wrapped around
oil. If desired finish off with a small amount of a pear with nut butter. sliced cucumber & celery sticks & stuffed with sunflower or other sprouts, 2-3 oz of raw cheese
& horseradish mustard. Dip in 1-2 tablespoons raw cream or yogurt with chopped dill, chive,
Veggie omelet (3 eggs) with asparagus, mushrooms and 2 oz of raw cheese. It is ideal to bake garlic or herb of choice. If desired finish off with corn on the cob topped with raw butter, pa-
your omelet in a glass Pyrex dish at 225 until formed. If cooking stovetop use ½ tsp coconut oil prika and Himalayan salt.
and a low flame. Top with 1 tablespoon raw butter (allow to lightly melt on top) Add Italian sea-
soning and Himalayan salt to taste. If desired, finish off with a small handful of organic 5-6 large romaine lettuce leaves, 4-6 oz of hor-
strawberries or fresh peach slices in raw cream. mone free rare roast beef and black forest ham
slices. Lay romaine leaves on plate & top with
Use ½ -1 cup oatmeal with one egg white stirred in while piping hot. Top off with a few apple meat slices, sliced tomato, mushrooms, cubed
slices and cinnamon. avocado, grated raw cheese, sliced tomato and
cucumber. Top with dressing made of 2 table-
1 cup of raw plain yogurt with ¼ cup of blueberries stirred into yogurt. spoons olive oil, 1 tsp apple cider vinegar (add
in 2 tsp raw cream or yogurt with fresh garlic
2-3 Applegate Farms turkey sausage links, 1 soft boiled egg, ½ cup of baby spinach leaves, 1 and/or chive if desired). If desired finish off with
T grated carrot, 2 oz raw cheese, 4 fresh olives apple slices slathered with raw almond butter.
2-3 Whole Foods brand bacon slices, 1 poached egg topped with 2 oz. grated raw cheddar Salad with red leaf lettuce, red pepper, grated
cheese over a bed of ¼ cup of chopped spinach and chopped avocado. Eggnog with 1 table- carrot, cucumber, ¼ cup chick peas. Dressing with 1 tsp olive oil and 2 T freshly squeezed
spoon raw cream, cinnamon and vanilla extract. lemon. Have 3-4 oz of chicken breast. Have ½ cup of brown rice if still hungry.
Lightly steam red pepper, zucchini and yellow squash. Top with freshly squeezed lemon juice.
Have 3-4 oz of lightly baked codfish. Coat with fresh herbs of oregano and dill after cooking
and freshly squeezed lemon. If still hungry have a few sweet potato slices.
Nutritional Typing Test - Gluten Free 42 Nutritional Typing Test - Gluten Free 43
Salad with 1 chopped zucchini, 1 T grated raw sweet potato, 1 T chopped red pepper and 1 tsp Lightly sauté red cabbage, garlic, broccoli and red pepper and add freshly squeezed lemon.
chopped dill. Dressing with 1 tsp olive oil and 2 tablespoons raw apple cider vinegar. Have 3-4 Include 3-4 oz of lightly baked chicken breast topped with paprika and 1 tablespoon chopped
oz of Applegate Farms turkey breast. Have ½ cup of wild rice if still hungry. dill. Include with this meal fresh corn on the cob.
6 oz bison filet marinated in 1 tablespoon of shoyu, 1 teaspoon of sesame oil, 1 teaspoon of Lightly steam red pepper, zucchini and yellow squash and top with freshly squeezed lemon
grated ginger root, 1 clove of minced garlic and 1 tablespoon of chopped green onion. Mari-
nade for 1 ½ hours and lightly bake at 225 degrees. Eat with spinach salad, 2 artichoke hearts
juice. Have 3-4 oz of lightly baked codfish coated with fresh herbs of oregano and dill after
and 3 oz raw cheese, chopped avocado with your dressing of choice.
cooking along with freshly squeezed lemon. Include a few sweet potato slices with this meal.
Applegate Farms rare roast beef slices rolled around lightly steamed asparagus, horseradish,
Dijon mustard, 3 oz raw cheese and avocado slices. Eat with a side of artichoke hearts and a Start with one bison burger with 1 thin slice of raw cheese.
hard boiled egg. Have ½ of a pear or apple with raw almond butter if still hungry. Lightly steam green beans and add 1 teaspoon of raw butter, ¼
cup of slivered almonds and a small squeeze of lime. Add one
1 whole chicken leg (lightly baked at 225) topped with 1 T raw butter, 7 stalks lightly steamed soft boiled egg and 2 inches of fresh coconut with ½ handful of
asparagus, 2 artichoke hearts topped with melted butter and slivered almonds and 4 fresh raw pumpkin seeds if desired.
olives. Dessert: 2” fresh coconut dipped in 1 T raw cream with 1/8 t cinnamon.
Turkey meatballs (use dark ground turkey), 1 tablespoon of
chopped parsley, 1 teaspoon of chopped onion, 1/8 teaspoon
of Worcestershire sauce and 1/8 teaspoon of dried oregano.
Form into medium sized balls and bake at 225 in glass casse-
Gluten Free Dinner Ideas role dish for 30 minutes. Eat with baby spinach salad, 1 tablespoon of grated carrot, 3 stalks of
chopped asparagus, 4-5 of green olives, 2 oz of raw cheese and dressing of choice. If desired
include ½ sweet potato (with skin) and 1 tablespoon raw butter.
4-6 oz of wild caught salmon topped with Italian season-
ing and lemon wheels. Bake at 225 for 15-20 minutes. Add
*Below is the flour recipe and some gluten free recipes in case you have a strong desire for
1-2 tablespoons of olive oil when done baking. Have with
a baked product as a treat on occasion. Please remember that a veggie type may be able to
½ cup of cottage cheese with fresh chopped chive. Eat
use these products on occasion, a mixed type more than likely will struggle with these and a
with lightly steamed asparagus and red pepper topped with
protein type should still avoid these foods.
2 tsp raw butter. Add in ½ of a cubed avocado. If desired
finish off with a small organic sweet potato with skin and
added raw butter.
1 whole chicken fryer (3 lbs) stuffed with fresh rosemary Gluten Free Flour Mixture
and whole garlic cloves (form slits in chicken & stuff with
rosemary and garlic); bake in glass Pyrex at 225 for 2 ½
hrs. Eat with lightly steamed broccoli & cauliflower topped with 1 tablespoon raw butter (allow This is a basic mixture of gluten free flours that can be combined in advance so you have a
to lightly melt on top). Chicken will be good for 3 or 4 meals. If desired, finish off with water- gluten free mixture to replace conventional gluten containing flours. This mixture will contain a
melon dusted with cinnamon. full compliment of your essential amino acids. Always remember to use these type of products
sparingly.
Sirloin burger served rare (bake at 225) with raw cheese (allow to lightly melt on top), avocado,
tomato slices and capers. Eat with lightly steamed broccoli & cauliflower. Top with raw butter or 1½ cups coconut flour
olive oil and sprinkle with paprika. If desired finish off with pear slices slathered in cashew but- 1 cup of rice flour
ter (Rejuvanitive foods makes delicious cashew butter). 1 cup of potato starch flour
1 cup tapioca flour
Salad with red leaf lettuce, red pepper, grated carrot, cucumber, ¼ cup chick peas. Dress- ½ cup cornstarch
ing with 1 tsp olive oil and 2 T freshly squeezed lemon. Have 3-4 oz of chicken breast (lightly ½ cup garbanzo or fava flour
baked at 225). Have ½ cup of brown rice with this meal if desired. 2 tablespoons xanthan gum
½ cup raisins
Blueberry Millet Muffins ½ cup molasses
½ cup unsweetened applesauce
2 tablespoons olive oil
2 large eggs 2 beaten eggs
1 teaspoon of finely grated orange zest ½ cup almond milk
1 ½ cups orange juice 1 teaspoon vanilla extract without grain alcohol
½ cup butter that has been melted and cooled
1 cup blueberries 1. Preheat over to 400 degrees
1 cup millet flour 2. Blend all dry ingredients
1 cup sorghum flour 3. Mix wet ingredients
2 teaspoons baking powder 4. Stir wet and dry ingredients and do not over stir
1 teaspoon cream of tartar 5. Fill muffin cups and bake 20 minutes
1 teaspoon baking soda
1 teaspoon salt
½ cup turbine sugar
2 teaspoons xanthan gum Potato Pancake
1 cup stone ground yellow cornmeal
3 raw grated potatoes

1. Preheat oven to 350 degrees 1 medium grated zucchini
2. Grease 6 large sized muffin tins or use paper liners ½ cup grated carrot
3. Combine flours, baking powder, cream of tartar, baking soda, and salt ½ cup finely chopped onion
4. Add sugar, xanthan gum, and cornmeal ½ cup garbanzo flour
5. Whisk eggs in separate bowl ½ cup potato flour
6. Blend in orange zest, juice and melted butter ½ teaspoon salt
7. Add egg mixture with dry ingredients and mix until all ingredients are moistened 1 teaspoon baking powder
8. Add blueberries gently 1 teaspoon dill weed
9. Spoon into tins 1 tablespoon yellow curry
10. Bake 20-25 minutes for regular sized muffins or 30-35 minutes for large muffins 2 beaten eggs
2 tablespoons olive oil
½ cup white wine
Applesauce Bran Muffins 1. Combine potatoes, zucchini, carrots, and onion

2. Add eggs and oil and stir to combine
3. Mix the dry ingredients and add the potato mixture
1 cup rice flour 4. Add wine to preferred consistency
1 cup rice bran 5. Spoon onto a hot stainless steel pan and brown on both sides
½ cup hazelnut flour
1 tablespoon baking powder
½ teaspoon cinnamon
½ teaspoon salt
½ raw chopped almonds
2. Using a heavy electric mixer with a paddle attachment, combine water, olive oil and vin-
Zucchini Quick Bread egar until well blended. While on the lowest speed add the dry ingredients until combined.
Once this is combined, beat for 4 minutes on medium speed.
3. Gently transfer the dough to prepared pan and spread evenly to the edges.
2 eggs 4. Bake in a preheated oven for 12 minutes
½ cup of honey
½ cup olive oil
1 teaspoon vanilla extract (non-gluten)
1 ½ cup zucchini peeled and shredded
1 cup yellow raisins
½ cup of raw chopped walnuts
1 cup rice flour
2 teaspoons baking powder
1 ½ teaspoons xanthan gum
2 teaspoons cinnamon
½ teaspoon salt
.25 ounces of gelatin (1 envelope)
1. Preheat oven to 350 degrees

2. Grease two 8x4x3 inch loaf pans
3. Beat eggs
4. Add honey, olive oil, vanilla, grated zucchini, raisins, and nuts to eggs
5. Mix together flours, baking powder, xanthan gum, cinnamon, salt, and gelatin
6. Gently stir dry ingredients into liquids
7. Pour into loaf pans and bake for 25 minutes
Pizza Crust
2/3 cup of sorghum flour

½ cup quinoa flour
1/3 cup of potato starch
¼ cup tapioca starch
1 teaspoon of granulated sugar
2 teaspoons xanthan gum
1 tablespoon instant yeast
¾ cup Himalayan salt
1 ¼ cups water
1 tablespoon extra-virgin olive oil
1 teaspoon cider vinegar
1. Combine sorghum flour, quinoa flour, potato starch, tapioca starch, sugar, xanthan gum,
yeast and salt and mix to set on the side
Learning to Listen to Your Body Learning to Listen to Your Body
Daily Diary for Women Daily Diary for Men
Name_____________________________________________
_____ Date________________________ Name_____________________________________________
_____ Date________________________
Phase of your Menstrual Cycle:

_____Menstrual (Typically – Days 1-4) Complete these questions 1 to 2 hours after you have eaten.
_____Preovulatory (Typically – Days 5-14)
Questions: Answers:
_____Premenstrual (Typically – Days 15-28)
How is your mood before breakfast?
_____Day Number of Cycle
_____No Cycle What did you have for
Breakfast?
Time:
Complete these questions 1 to 2 hours after you have eaten.
Before Lunch Assessment of Breakfast:
Questions: Answers: Was your breakfast satisfying to you?
How is your mood before breakfast? Did you need a snack before lunch?
Did you or do you have any cravings?
What did you have for How is your mood?
Breakfast? How is your energy?
Time:
How is your mental clarity?
Before Lunch Assessment of Breakfast:
Was your breakfast satisfying to you? What did you have for
Did you need a snack before lunch? Lunch?
Did you or do you have any cravings? Time:
How is your mood? Before Dinner Assessment of Lunch:

How is your energy? Was your lunch satisfying to you?
How is your mental clarity? Did you need a snack before dinner?
Lunch? How is your energy?
Time:
How is your mental clarity?
Before Dinner Assessment of Lunch:
Was your lunch satisfying to you? What did you have for
Did you need a snack before dinner? Dinner?
Did you or do you have any cravings? Time:
How is your mood? Before Bedtime Assessment of Dinner:

Was your dinner satisfying to you?
How is your energy?
Did you need a snack between dinner &
How is your mental clarity? bedtime?
Dinner? What is your overall assessment of how
Time:
you felt today?
Before Bedtime Assessment of Dinner:
Was your dinner satisfying to you? Copyright © Mercola.com, LLC
Did you need a snack between dinner &
bedtime?
How is your mood?
What is your overall assessment of how
you felt today?
Copyright © Mercola.com, LLC
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Nutritional Typing

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Nutritional Typing

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Nutritional Typing

(All varieties) Bell Pepper Carrot - Amaranth

Protein Types 16-21

Other Information Kefir

Nutritional Typing Test - Veggie Type 3

Tip number 2 Tip number 8

Tip number 3 Tip number 9

Tip number 4 Tip number 10

Tip number 5 Tip number 11

Meats/Fowl Fish/Seafood Fowl & Fish Vegetables Low Glycemic,

Tip number 7 Tip number 13

- Beans - Oats - Brown Rice - Cranberry - Kefir

Tip number 7 Tip number 13

The following discussion of this complex and misunderstood issue provides

SAFE GLUTENS unless one experiences any adverse symptoms.

gluten reaction with several natural products.

AVOID CONCENTRATED SOY PROTEIN -

With a mucotoxic reaction to gluten in the gastrointestinal tract, ini-

goes back to wait for the next emergency call.

EFFECT ON IMMUNE SYSTEM & HORMONAL SYSTEM

nutrients will not be realized.

production can lead to accelerated osteoporosis. LACTOSE AND SUCROSE INTOLERANCE

However, in the initial 6 to 9 months of eliminating gluten, it is absolutely

ability to absorb is critical to optimal health.

Gluten Free Breakfast Ideas

3 raw grated potatoes

Applesauce Bran Mufﬁns 1. Combine potatoes, zucchini, carrots, and onion

1. Preheat oven to 350 degrees

2/3 cup of sorghum ﬂour

Phase of your Menstrual Cycle:

How is your mood? Before Dinner Assessment of Lunch:

How is your mood? Before Bedtime Assessment of Dinner:

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