Advertisements

Bare 5

Reconnecting to health and wellness

Foods I Eat

As a general rule, these are the foods I eat. I added a few notes on how I prefer the food source.

Vegetables (prefer organic but only if price is reasonable. Seasonal local produce is best)
– All versions of peppers (red/green/yellow/orange/jalapeno)
– Mushrooms (all versions)
– Lettuce (all versions, prefer greener versions)
– Spinach, kale, chard
– Bulbs (garlic, onions: red, yellow, white)
– Roots (carrots)
– Tubers (potato, sweet potato, yam)
– Zucchini, cucumber
– Celery, asparagus
– Green beans, peas
– Sauerkraut, pickles

Fruits (same as vegetables, mostly berries during the colder months, but eat the other fruit when in season)
– All berries, bananas, plantains, grapefruit, pears, kiwis, apples, oranges, pineapples, nectarines, peaches
– Coconut (mostly shredded & unsweetened), avocado, olives, tomatoes, squash (all kinds), eggplant

Meat
– Beef, pork, chicken, turkey (prefer pastured or organic, with bone, mostly eat beef)
– Ground meat: beef, pork, chicken, turkey, bison, lamb (same)
– Seafood: salmon, tilapia, halibut, shrimp, most sushi and sashimi options
– Organ meat: liverwurst, liver, heart
– Bone Marrow and bone broth
– Bacon, sausage, chorizo (prefer pastured and uncured with minimal ingredients, but also eat conventional)
– Beef jerky (low in sugar, no wheat or soy versions, just beef and spices)
– Canned seafood: tuna, shrimp, crab, sardines, anchovies (in water/ olive oil and unsalted or lightly salted)
– Deli meat: turkey, roast beef and salami (only occasionally)

Eggs (whole, prefer pastured but eat organic, free range and conventional occasionally)

Dairy Products
– Butter/Ghee (grass fed, with or without salt)
– Heavy Cream (prefer organic with no added ingredients)
– Half and half (same as cream)
– Cheese (same, rarely eat though)
– Greek yogurt (unsweetened, rarely eat)

Dairy-Like Products
– Coconut milk (full fat and lite version, which is basically thinned out regular coconut milk)
– Cultured coconut milk (regular version)

Herbs & Spices (use spice set, but use fresh when possible)
– Salt (prefer sea salt, particularly celtic or himalayan)
– Cinnamon, ginger, turmeric, black pepper, red pepper flakes, chili pepper, cumin, oregano, cilantro, thyme, basil, mint, parsley

Condiments
– Guacamole (prefer to make my own)
– Hot sauce (limited ingredients with no fillers: peppers, vinegar and salt)
– Mustard (stone ground, organic preferred)
– Olive oil (organic extra virgin cold pressed in a dark bottle)
– Macadamia/Avocado Oil (occasionally use on salads)
– Vinegar (raw apple cider, balsamic and seasoned rice wine occasionally)
– Lime and lemon juice

Cooking Oils
– Coconut oil: expeller pressed (no flavor), extra virgin (slight coconut flavor)
– Butter/Ghee (ghee cooks better but use butter more often out of convenience)
– Tallow/Lard (prefer pastured source, use more toward end of cooking for flavor)
– Olive oil (only rarely cook with this, low heat only)
– Macadamia oil (sometimes use, mostly for flavor)
– Sesame oil (stir fry, very rarely use though)

Beverages
– Water (my main beverage)
– Coffee (one cup in the morning, often half decaf, add heavy cream and cinnamon, sometimes sugar and sweet n low. Use half and half if no cream available)
– Tea (unsweetened hibiscus, green or black, hot or iced)
– Kombucha

Nuts
** I choose raw or dry roasted, salted sometimes, but not oil roasted**
– Macadamia (my favorite)
– Almonds (often add shaved to coconut yogurt, almond butter great too), pistachios, pecans, cashews, and brazil nuts

Seeds
– Pumpkin seeds and sunflower seeds
– Ground flax and chia seeds (add to smoothies or coconut yogurt)

Select Grains
**Usually no more than 1 or two servings a week
– Rice (usually white rice, often with sushi)
– Puffed rice cereal (rarely eat, unsweetened organic version, with lite coconut milk and/or cream and half and half)
– Irish oatmeal (add cinnamon and/or shaved almonds, almond/peanut butter, cream, honey, berries)
– Corn (also corn tortillas)

Select Legumes
**Usually no more than 1 or two servings a week
– Beans: black, pinto, garbanzo (usually in hummus)
– Peanut butter (prefer organic with just peanuts and salt)

Sweet Things
– Dark chocolate (prefer 90%)
– Dark chocolate covered nuts (macadamia, cashew, almond, walnut)
– Honey (raw, local)

Supplements
– Multivitamin
– Cod liver oil or Fermented Cod Liver Oil/Butter Oil Blend
– Magnesium
– Probiotic
– Protein Powder (usually only post workout, high quality, grass-fed whey with little to no fillers)

Foods I Limit
– Grains (the remainder)
– Beans (the remainder)
– Milk (conventional, particularly reduced fat versions)
– Supplements (will strategically use other supplements if the need arises)
– Alcohol (usually only red wine)
– Sugar (opt for less refined versions, rice syrup or coconut crystals)
– Treats (frozen yogurt, ice cream, cookies, cake)

Foods I Avoid
– Refined sugar (particularly HFCS- high fructose corn syrup)
– Wheat (very rarely)
– Vegetable/seed oil (hardly ever)
– Fat Free Dairy and processed dairy
– Soy (except fermented e.g. miso, bits of soy sauce or edamame every couple months)
– Alcohol (beer particularly/liquor is very rare)
– Soda (pretty strict on this one)
– Juice (even if it’s 100%)
– Artificial sweeteners (use Sweet n Low but only if I drink coffee)
– Preservatives (avoid when possible)
– Dyes/colorings (hardly ever eat)
– Food additives and fillers (e.g. modified corn starch)

Advertisements

Thoughts?

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: