The Quick Guide to the SLIMITLESS FOUNDATIONAL FOOD PLAN

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Clifton Turner
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1 The Quick Guide to the SLIMITLESS FOUNDATIONAL FOOD PLAN By Dr. Rudy Mueller DC, IFMCP, FAARFM P.O. Box 174 Scarborough, ME 04070

2 The Quick Guide to the SLIMITLESS FOUNDATIONAL FOOD PLAN General Rules: 1. We are more focused on high quality food vs quantity of food (no need to count calories). 2. Eat as much of the high quality food as you need to satiate you. 3. High quality foods are those that were once alive and raised in their natural environment with their natural food source, water source and light source with minimal to no exposure to man-made chemicals such as herbicides, pesticides, hormones, and antibiotics. Organic vs not-organic however if you are limited due to finances eat real food vs. processed foods. (see list below. It is not all inclusive so if you do not see a food on the list ask yourself if it fits the parameters above. 4. If you are looking outside of the programs recipes focus in on or search Paleo, Ketogenic, low carbohydrate or Mediterranean diets (omit grains). Always avoid grains (wheat, flour, rice, buckwheat etc.) and temporarily omit legumes with possible re-introduction at a later time. After reviewing 100 s of articles and implementing dietary recommendations with many patients and clients I have found that there is no one perfect diet for everyone, only a perfect diet for you. Now there are ways of performing genetic interpretations and figuring out what diet has a high probability of working best for you but in the absence of this testing and professional interpretation ( info@slimitless.com) I have found the guidelines that I am about to share with you as a great starting point for food. We want plenty of variety in our diet that includes seafood, organic/naturally raised protein and fat sources high fiber, phytonutrients and potassium from a plentiful amount of vegetables and low amounts of fruit (only when in season), customization of total protein based on your gender, age, size, and physical activity while limiting simple sugars, chemicals, processed foods, toxic fats and avoidance of individual food allergies/sensitivities (common sensitivities are listed below at the end of the document). Consuming a diet in these guidelines has shown benefits in both research and clinically to alleviate type 2 diabetes, reduce elevated blood pressure, result in healthy weight loss, reduction in inflammatory markers and conditions, ameliorate chronic headaches and more. Supplementation? This diet, although rich in nutrients, should include supplementation, as indicated by researchers from Harvard Medical School in the Journal of the American Medical Association, Most people do not consume an optimal amount of all vitamins by diet alone...it appears prudent for all adults to take vitamin supplements. Multivitamins and nutrients are essential to the body and demonstrate the ability to reverse symptoms of chronic disease especially when the opposite, nutrient deficiencies are present and contribute to the development of symptoms which can result in the diagnosis of chronic conditions. Often resulting in a slippery slope which is continued when the individual is prescribed medications which further deplete nutrients. Supplements from large box stores and from GNC or the Vitamin Shoppe have been under great scrutiny as of late with contamination and misleading labels some of which demonstrate inconsistency in quality, quantity and accuracy of the ingredients reported. Alway be sure to find a reputable source. Any supplement that we offer or recommend will be of the highest quality and standards, often third party tested. 2

3 Foods to Eat: Ranked from Best to Good Protein: Naturally Raised/Caught Seafood: The lower on the food chain/smaller in size the better Anchovies/Sardines Haddock Sockeye Salmon Trout Cod Shellfish: Oysters, Mussels, Clams, Crab Eggs: From organically raised, cage free fowl Wild Game (eg. Venison) Organ meats from naturally raised animals Lamb: Grass-fed Beef: Grass-fed Poultry: Wild Game, Pastured Duck, Goose, Turkey, and Chicken Pork: Pastured, Local Supplements: -Protein Powder (Beef, Collagen, Pea, Hemp, Whey) : Soy, Rice Protein, Wheat Protein, Factory Farmed Meat Vegetables: Preferably Organic and Local Cruciferous Vegetables Broccoli Bok Choy Brussel Sprouts Cauliflower Asparagus Cabbage: Purple and Green Kale Collard Greens Celery (always buy organic) Cucumber Spinach (always buy organic) Mixed Greens (always buy organic) Radishes Green beans Zucchini Squash (butternut, pumpkin, spaghetti) Scallions/Green Onion Leeks Onions Garlic/Shallots Mushrooms Beets Peppers Tomatoes Eggplant 3

4 Vegetables CONTINUED: Preferably Organic and Local Sweet Potatoes/Yams Carrots Potatoes (red, white, purple) Corn, soy (both are grains but are often confused with veggies) Conventional Vegetables in which you consume the skin (lettuce, squash, celery etc.) FATS: Should Always Be ORGANIC Coconut Oil Extra Virgin Olive Oil Avocado Oil Ghee (clarified butter) Grass Fed Butter Almond, Hazelnut, Macadamia Oil Avocado Grapeseed Oil Sesame Oil MCT Oil: Sourced from Coconut or Palm Oil Fat from Naturally Raised Meats: Tallow, Marrow Fish oil/krill Oil Nuts and Seeds (organic and if cooked they should be prepared in one of the fats listed above) Cooking with Fats Cooking with oils can be difficult but the general rule you should understand is that if the oil begins to smoke or brown you have damaged the integrity of the oil and it should be discarded immediately. Oils have different smoke points. When heated to their smoke point, oils are damaged and converted to unhealthy fats. High heat oils - avocado, grapeseed, ghee (clarified butter) Medium heat oils/fats - virgin olive oil, almond oil, hazelnut oil, coconut oil, bacon lard, duck fat, beef tallow Low heat oils - added for flavor during the simmer stage of cooking - sesame, coconut, extravirgin olive oil Vegetable Oils, Safflower, Sunflower, Canola, Margarine, Trans Fats, Oils made from GMO Grains Fruits Avocado Lemon and Lime Consume in moderation (0-1 servings per day) Olives (Organic) Berries (organic)- Blackberries, blueberries, raspberries, strawberries Grapefruit Pomegranate 4

5 Fruits CONTINUED Pineapple Apple Apricot Cherries Nectarine, Orange Bananas/Plantains Jelly, Jams, Dried Fruit, Canned or packaged fruit, fruit fillings SPICES Turmeric Ginger Cinnamon Chocolate, Dark Sea Salt Parsley Cilantro Basil Thyme Oregano Black Pepper Garlic Powder Nutmeg Paprika AND MORE Soy products: Miso, Tamari, Tofu, Spice mixtures that contain MSG, hydrolyzed gluten, textured protein, yeast Hydration: Water: Non Fluoridated Water is Best (Consume ½ your ideal body weight (pounds) in ounces/day) -Spring Water: to find a local spring -Reverse Osmosis Water -Mineral Water -Filtered Water Coffee: Organic Tea: Organic Fresh Squeezed Juice: Organic Vegetables with small amount of added fruit (lime and lemon are best due to low sugar content) Bone Broths Smoothies 5

6 Supplement Recommendations: High Quality Multi-vitamin/mineral supplement Protein Powder (Beef, Collagen, Pea, Hemp, Whey) Green or Red Powdered Fruits and Veggies (Phytonutrients) Balanced Fatty Acid Formula Vitamin D3 Probiotics SUNLIGHT Other Supplements based on your genomics or any other chronic condition you may be dealing with. 6

Macros and Micros. of a Healthy Diet. Macronutrients. Proteins

Macros and Micros. of a Healthy Diet. Macronutrients. Proteins Macros and Micros of a Healthy Diet Macronutrients Nutrients needed in large amounts in the body that provide energy Includes protein, carbohydrates, and fats Proteins Roles in the body: Develops, maintains,