2017 DO NOT EAT LIST - - ALL FOOD IS NOT CREATED EQUAL In decades past there has been a great deal of information provided to the public telling us what the good and/or bad food are for us to eat or to avoid. Specifically, fats, sugar, calories, carbohydrates, beef, pork, dairy and gluteneous grains have all been tossed around as good and bad. All of this information without understandable explanation, allows for mass confusion and doubt when anyone mentions the benefit from altering their diet. Before I continue to explain the science behind our DO NOT EAT list, allow me to explain why everyone should think about what they eat and become more involved in their health care. Simply put YOU ARE WHAT YOU EAT. Given that every second of every minute of each day, your body is working endlessly to balance, repair, duplicate, and filter different components of you, so that you may be alive and well. Nursing school taught me that wellness is holistic, meaning that true wellness looks and sounds like satisfaction in one s physical, mental, nutritional, emotional, spiritual, financial and social areas of life. FOODS/INGREDIENTS TO AVOID Wheat flour (GLUTEN, and glutenous grains) - Studies show that individuals without Celiac s disease or gluten intolerance can also benefit from removing glutenous grains from their diet. Gastrointestinal irritation/upset (IBS/colitis/bloating), increase in pain or new pain, swelling (inflammation), headache and fatigue are the most common complaints with intake of gluten. Some may need to eliminate gluten entirely from their diet for 3-4 weeks in order to accurately analyze their response to gluten. Ezekiel bread is an appropriate alternative to those not sensitive to organic sprouted wheat grain. Sugar (high fructose corn syrup, sucrose, dextrose, maltodextrin, cane syrup/juice, and carbohydrates). Tapioca flour/starch Potato flour/starch Fruit juices (orange juice, apple juice, carrot juice) Carbonated beverages/soda/diet soda Gatorade/powerade/vitamin water White/red potato. However, sweet potato and Japanese sweet potato are OK!
Peanuts / peanut butter, with exceptions. If your peanut butter contains anything except peanuts, water and salt, then it is most likely more harmful than helpful. If you do not have to keep your peanut butter in the refrigerator, what is stopping it from going putrid on the shelf? If you struggle with acne consider removing peanuts, including peanut oil, cashews, and pistachios as they are the most oily nuts and have been associated with acne including cystic acne. Cow s Milk / dairy. Drinking milk daily for calcium is not the most efficacious task to achieve and maintain normal blood calcium levels. Calcium can be found in many foods but possibly more important to the intake of calcium is making sure that your body has adequate magnesium levels so that it can absorb and utilize your intake of calcium. Secondly, cow dairy is not the most compatible animal dairy for our body system. The fat and protein molecules are much bigger than what our bodies were designed to breakdown and utilize. Goat s or sheep s milk tend to be easier for our body to utilize and digest. Hydrogenated oils/partially hydrogenated oils/trans fat. Margarine, peanut butter, nondairy creamer, refrigerator dough, biscuits, pizza crusts and cinnamon rolls are common items known to have trans fats. Margarine contains (partially) hydrogenated oils. Hydrogenated oils help keep processed foods on the shelf longer due to the process of adding hydrogen to oils to solidify them at room temperature. Trans fat has been known to increase your risk of having a cardiovascular event. The CDC, FDA and American Heart Association support the recommendation to limit intake of trans fat. Look at the ingredient list in order to locate trans fat in your food. The nutritional label can read zero (0) trans fat if no more than 500mg of hydrogenated oils are in each serving size. Alcohol. Not ALL alcohol is to be avoided. Alcohol to be avoided is due to large amounts of sugar, or they are made with wheat and other glutenous grains. Gluten free beer is available, Tito s Vodka is Gluten free (Grey Goose in NOT), and Hard Ciders and most wines are okay, just be mindful of sugar and sulfite content. Choosing an organic wine decreases your exposure to sulfites and glyphosate. Absolutely NO artificial sweeteners including but not limited to aspartame, Splenda and saccharine. Honey, dates, coconut sugar, agave are all sugar, although not processed sugars, and can still cause inflammatory pain and increase blood glucose (sugar) levels.
Do Not Eat List Wheat May be found in: Flour, couscous, cracked wheat, spelt, pasta, crackers, cereal, soup, salad dressing (rice pasta, quinoa pasta, are ok, Buckwheat flour is ok. Buckwheat soba noodles contain wheat and are not. Pasta from corn is ok, but you may feel better with pasta not from corn. Whatever pasta, check ingredients for wheat and starch). Sugar Fructose Sucrose Starch Potato starch Tapioca starch Tapioca flour Corn starch Corn syrup Potato, white, red, blue or purple Fruit juice Sugar drinks Diet drinks Artificial sweeteners, aspartame (nutrasweet), sucralose (splenda) Soda Gatorade Powerade V8 (Tomato juice has salt and not sugar- is ok in moderation of 2-3x/week) Vitamin water Peanuts don t generally cause pain, but peanut oil is atherogenic (increases plaques in arteries) and these are not the best nuts to eat Cashews are also not the best of nutrition, but do not generally cause pain Water melon Banana Raisens Canned fruit, apple sauce, fruit cups Margarine Crisco Vegetable oil Deep Fried Food Skippy, Jiff, Peter Pan Peanut Butter (due to hydrogenated oil ingredient)
Intermediate - these foods might be a problem Corn All corn in USA not labeled organic is GMO. Note corn on food diary. In my experience, rheumatoid arthritis patients are almost always sensitive to corn. Maple syrup and honey- note on food diary these may be enough sugar to feed yeast in body and turn tongue white Sugar alcohols - mannitol, erythritol- may change oral biofilm and decrease decay, may also in larger amounts cause cataracts. Erythritol is often combined with stevia as a sweetener. Be cautious eating foods higher in sugar/fructose than raspberries. If your tongue is white, you should be losing weight and you re not may be caused by too much sugar in fruit. Look at the fruit/fructose table to see that grapes have a lot of sugar. There is no recommended amount, just note what you choose. There should be no problem with lemon, lime, to raspberries on the document. Carrots have a lot of sugar. Carrots have nutritional benefit; they do not need to be avoided. Document what you choose to eat. Document peas and beans. Tomato juice has a lot of salt, but not sugar. Just note it. Wine- just note time of day, amount and sweet or dry. The below products I think belong in the Non- inflammatory Foods list. Gluten free beer, cider, make sure no sugar, starch, corn syrup, fructose are added. Cider can be really sweet. Unsweetened grape fruit juice as mixer Gin, Vodka not from wheat, likely best not from potato either
Good To Eat List No particular order and not a complete list: All Vegetables except potato Sweet potato Avocado Olives Yam Quinoa Rice (white or brown- just note) Chicken Fish Turkey Beef Ostrich Bison Lamb Pork Sea food Fish (wild vs. farmed is not important for this study, either is ok) Paleo diet items that are wheat and sugar free, may be heavy on fat, but fat is not on the inflammatory food list. Stevia is ok sugar substitute. If you use Truvia for example, a product combining stevia with a sugar alcohol like erythritol, note it. Small amounts of Pink Package Sweet n Low (saccharin) sweetener will not usually cause pain Lemon, Lime, Raspberries, some strawberries, few blueberries Juicing vegetables is great Oatmeal Amaranth Teff
Tree nuts ie. walnuts, pistachios, almonds, hazelnuts, Brazil nuts, pecans Suggest Rice pasta Mashed cauliflower instead of mashed potatoes Mild cheeses (not blue cheese) Whole eggs Coconut oil Olive oil (not necessary to have extra virgin oil, less refined spoils more slowly) Walnut oil Almond butter Butter Almond milk - just note Rice milk - just note Unsweetened Cocoa, dark chocolate May be ok with Ezekial sprouted grain bread unless need to be gluten free. This bread has no wheat flour but is not gluten free.