CARBS

MILK

Drink 1% or 2% milk, preferably organic, if you are concerned about weight gain and ultra-pasteurized milk if you are sensitive to milk. Don’t like milk? Flavor it to your taste with our yummy milk recipe.  Milk contains a balance of carbs, protein and fat with easily absorbed calcium making it an ideal food with minimal preparation. 

RIPE STONE AND TROPICAL FRUITS AND FRUIT JUICES

There are many online fructose charts.  To have steady energy, you want to select fruits that are higher in fructose.  We are not criticizing other fruits but recommend you try fruits with higher fructose to see how they impact your energy.  Drink fruit juice with a snack or meal to eliminate fluctuating energy levels.  Fresh fruit releases sugar.  It passes through your system much slower than juice because it has fiber.  If you are starting to feel tired, reach for a piece of fruit.  Don’t wait until you are going downhill because then it will take more sugar to get your energy back. 


HERE ARE SOME GREAT CHOICES


Apples, sweet

Apricot      

Cherimoya       

Cherries, sweet  

Clementine

Grapes, preferably red

Guava

Fig

Kiwi

Mandarin

Nectarine

Orange

Papaya

Passion fruit

Peach

Pear

Persimmon

Plum

Watermelon

FRUIT JUICES

We recommend apple, orange juice (freshly squeezed if possible) and grape, preferably organic.  Buy refined organic apple juice, if possible.

Fresh fruit is best when served ripe and at room temperature.  If you eat a lot of fruit or you have sensitive digestion, we recommend you peel the skin.  For a delicious snack or light meal, have some fresh fruit with cheese, combining carbs, protein and fat for balance and steady energy.


We highly recommend organic fruit that has not been sprayed with herbicides and pesticides. (Check out: Dirty Dozen.)  If you cannot get fresh or or fresh organic fruit, buy canned fruit in a sugar syrup or frozen fruit with no additives.  


It is best to first try each fruit separately to determine its compatibility with you.  Then you can make the fruit salad recipe and choose delicious fresh fruits to your taste!

LOOKING TO SWEETEN THINGS UP?

RECOMMENDED SWEETENERS

Honey

Maple Syrup, light

Sugar, preferably organic

NIXTAMALIZED CORN

In an alkaline process usually using limewater, the outer shell of the corn kernel is removed, ridding the corn of polyunsaturated fats and making it much more digestible.  Tryptophan is converted into vitamin B3 or niacin and calcium is increased making the corn more nutritious.

NIXTAMALIZED  CORN CHIPS


NIXTAMALIZED TORTILLAS 


NIXTAMALIZED  TAMALES


WHERE CAN I FIND NIXTAMALIZED CORN PRODUCTS?

You can buy them or make them from masa harina. 


MASA HARINA 

Flour form for cornbread, biscuits and similar baking that is used in Mexican cooking.  You can also cook it like cereal or combine it with warm custard.

HOMINY 

Hominy comes from yellow or white maize and is nixtamalized making the corn easier to grind and cook with.

MORE CARB CHOICES

SOURDOUGH WHITE BREAD AND WHITE RICE 

We recommend these just for special occasions.  They contain far fewer nutrients than nixtamalized corn and consuming too many can result in weight gain.    


OAT BRAN

Recommended primarily as a source of fiber.


OATMEAL  

Recommended primarily as a source of fiber.


ROOT VEGETABLES

Carrots, raw and cooked

Garlic, optional for flavoring

Onion, optional for flavoring

Parsnips

White potatoes (are the best because they contain protein and minerals)

White turnips


OTHER VEGETABLES  

Preferably from your organic garden or from a local vegetable stand garden where they have been organically grown in season.

Cucumbers, remove seeds

Red Pepper

Summer squash, remove seeds

Tomatoes--SUMMER RIPE--remove seeds

Zucchini, remove seeds

Butternut squash

Hubbard squash

Acorn squash

Spaghetti squash

Pumpkin

NOT RECOMMENDED ESPECIALLY IF YOUR DIGESTION IS SENSITIVE 

Tart apples 

Can be too fibrous and cause digestive issues especially when eaten raw.  Try cooking/baking them instead.


Bananas 

Can be too starchy and affect digestion by feeding harmful bacteria in your intestine.

Mangoes 

Mangoes are from the poison oak family and can be allergenic for many people.


Melons 

Can develop mold during the ripening process, except for watermelon.

Pineapples 

Contain serotonin which can cause inflammation.

Berries 

The seeds are too small to remove and can irritate sensitive digestion.  Also, if they are not grown organically, berries are one of the most heavily sprayed fruit crops.  Make a sauce and strain the fruit to remove the seeds.  


Grapes 

Contain tannins that can make them tart and sour.  Choose sweet ones, preferably red. Also, nature coats them with a waxy covering for protection that some people have difficulty digesting.