This diet is healthy and easy. Start by memorizing four acronyms:
P-E-T-C-O-M (Sounds like an internet Pet Store)
B-L-L-A-A-C-C-Q (Rhymes with black)
N-O-O-B-B-S (Think of the knobs to the kitchen cabnets)
C-H-E-S-S-S (Rhymes with chess)
Peppers: fresh organic red bell pepper.
Tomatoes: fresh, organic.
Cruciferous vegetables: frozen brussels sprouts, for their convenience.
Onion: frozen pearl onions, for their convenience.
Mushrooms: fresh organic baby bella cremini.
Lettuce: fresh organic romaine, package contains three lettuce hearts.
Lime: fresh. Buy a single lime.
Avocado: fresh, package contains four avocados.
Apple: fresh organic. gala, jazz or pink lady, or substitute with pears.
Carrots: fresh, organic.
Cheese: hard, swiss for its availability and price.
Nuts: walnuts or almonds, fresh, raw.
Oil: organic coconut.
Oat bran: plain. If it's called oatmeal or flakes it is the wrong product. I don't buy this item organic unless it is on sale.
Berries: blueberries, or a mix of blueberries, raspberries and blackberries, frozen. Organic, or pesticide-free.
Beans: black beans, garbanzo beans (also called chick peas), and lentils, dry.
Seeds: flax, whole
Chicken: whole, fresh, organic. Weight is usually around 5 lbs.
Hamburger: grass fed beef, 90%+ lean.
Eggs: fresh, organic.
Sardines: in water, canned.
Supplement: Vitamin D3 1000 IU.
Memorize this acronym: A-A-B-C-D-E, representing 6 items to place on the kitchen counter:
Avocado (and Onion): Unripened avocados are stored at room temperature. Any avocados that begin to soften and are not going to be eaten that day should be stored in the fridge. Cut a ripe avocado in half. Place 1 pearl onion (still frozen) into the crater of the half avocado. With a circular motion spoon out some avocado including the onion inside. As you chew this spoonful much of the sharp onion taste will be masked by the avocado. Finish scooping out and eating that half avocado. Save the other half of the avocado in the fridge to eat at dinnertime.
Apple (or pear): Small to medium size; buy them by the bag. Eat one as the last item for breakfast (after the flax combo, see below) and it will help clean your teeth.
Cheese, one slice.
D3 vitamin supplement. After chewing up some food, pop the pill into your mouth before swallowing.
Egg: One, hard-boiled. (I boil 6 eggs at a time)
After eating all but the apple, prepare the following:
Flax Combo: Place two tablespoons of flax seed into the small grinding cup of a rocket blender and grind* the seeds using the flat grinding blade. Open the cup and add 1/3 cup oat bran and 1/4 cup walnuts. Note that oat bran is OK to eat raw out of the package (unlike oatmeal which has to be either cooked, or soaked overnight). Add filtered water until only about the top half inch of the container is unfilled. Sir with a spoon (no need to use the rocket blender to do this) and eat/ drink it down. After you have finished consuming your flax combo, pour some filtered water into the cup, screw on the blade assembly, swirl the cup including upside down a few times, and the residuals will loosen nicely into the water which you can now drink.
*Pressing and releasing the cup to turn the unit on and off is destabilizing to the gears, and can cause the blade assembly eventually to leak. A smoother method is to press or release the cup only when the electricity is disconnected, and turning the unit on and off using a power strip. Following this advice makes this unit a true bargain. It was recently on sale for $14.99 at Lowes.
Start with a salad: eight or nine leaves of romaine lettuce, half of a red bell pepper, and half of a tomato. No dressing.
While waiting for the steamed vegetables to cool, eat leftovers from previous dinner(s). If there are no leftovers, eat sardines (see below).
Memorize this acronym: A-B-C, representing 3 items to place on the kitchen counter:
Avocado: This is the other half of the avocado that you placed in the fridge. Again, fill the half avocado's crater with a pearl onion.
Cheese, one slice.
While eating those three items, prepare the main course for dinner:
Monday- Baked Salmon. Place the salmon on a Pyrex glass dish. Cut the lime and squeeze lime juice over the fish. Bake at 225 degrees F for about 40 minutes. With this low heat cooking method the skin does not burn and does not stick to the dish so there is no need to oil the dish. When eating the salmon be sure to also eat the skin. (Save what is left of the squeezed lime in a covered bowl in the fridge, for use with chicken later in the week.)
Tuesday- Grass-fed Beef Hamburger/ Quinoa/ Black Beans. Follow normal cooking instructions for the dry beans and the quinoa. When following quinoa cooking instructions, turn off the burner a little early and let it continue soaking up the water with the burner off. Don't forget to stir occasionally. Cook the hamburger in a pre-heated skillet with no oil added. Keep stirring right from the start, alternating between low, medium and high to prevent splatter. When the pink is mostly gone change spoons. Remove from heat soon thereafter when there is no trace of pink. When the three foods are ready, you can mix them or eat some separately.
Wednesday- Steamed Eggplant. Remove the stem but keep on the skin. Take the portion size you want to use of the eggplant, cut it into cubes, and put it into a saucepan together with about a centimeter of water. Cover with vented lid. Set burner to high and stir occasionally. Turn the burner off when it starts to boil. Wait at least ten more minutes before removing lid.
Thursday- sardines. Gently rinse with a little filtered water.
Friday- organic chicken. Double bag two clear plastic bags (the type you find in the fresh fruit and vegetable section of the grocery store) into which to place all of your discards. If there is a packet of giblets inside the chicken, remove it (I discard them). Pour about 1/2 cup of filtered water into a roasting pan. After rinsing the chicken inside and out place it immediately (ie: very wet) into the roasting pan. Take the remaining cut lime from the fridge, and cut into one-quarter sections. Cut/ pull out the pulp from the rind (throw out just the rind). Place the pulp into a soup bowl, slicing and pressing with a knife and fork. Place some of the pulp inside the chicken, some various places under the skin, and what's left in the bowl pour on top of the chicken. Cover the roasting pan with the lid. Bake at 325 degrees F for approximately 1 hour for a 5 lb. chicken. Remove the lid and continue cooking for another one-half hour. Take out of the oven and let cool with the lid on for at least 15 minutes, and then cut it into sections and remove most of the skin as well as the bones (except for the drumsticks). Put a lid on the cut-up meat which should now be in a storage container, and turn the container and the lid together sideways over the open plastic bags (that you are using for discards) and let all of the grease drip out. Place the container with the chicken into the fridge, and the plastics bags containing the discards and grease into the freezer for later disposal.
Saturday- lentils. Follow normal cooking instruction for dry lentils. Five minutes before they are ready add organic carrots.
Sunday- garbanzo beans (also called chick peas). Follow normal cooking instructions for this type of dry beans.
- Frozen berries, less than a cup per day.
- Coconut oil: no more than one-quarter teaspoon per day. For those who don't like the taste of coconut oil Trader Joe's offers a triple filtered version.
Filtered water is the beverage of choice.*
Limes: I no longer recommend drinking lime (or lemon) juice. It is a healthy drink, but I have two concerns: (1) Protection of tooth enamel, although this can be achieved by drinking the juice using a long straw to bypass the teeth. (2) Even when using a straw, however, I sometimes get sore gums, and even canker sores, especially if I drink lime juice several days in a row. This does not happen when the lime is added to items to be cooked such as salmon or chicken (mentioned above).
Try eating all of the meals listed above within a window of, say, something between 10 and 13 hours. Breakfast should literally be a breaking of continuous fasting that has taken place since dinner ended the previous day. It is important that total amount of food intake each day not be reduced using this narrow window.
I purchase most of the ingredients at Trader Joe's. They stock all of the organic items listed, and at low prices. For example, their organic whole chickens sell for $2.69/ lb. Giant Food has good prices for cheese, beans, salmon and sardines, and its "Spring Crossing Grass Fed Ground Beef 90% Lean" is excellent. Safeway prices are generally higher, but has the deepest discounting if you hit the right product at the right time (and signed up for their program). Some recent Safeway deals were on limes, cheese, organic quinoa, sardines, and organic romaine lettuce.
Shopping is usually done every other day. It takes about two minutes before leaving the house to recite the acronyms while looking at inventory, and instantly know what is needed based on the day of the week. No list is needed, as reciting the acronyms again at the store instantly and accurately triggers memory.
Please do your own research since I still consider myself a student regarding nutrition.
*I am currently infusing some of my filtered drinking water with molecular hydrogen. I have started the Hydrogen Drinking Water 5.0+ page on this blog to document this experience.