2 meal challenge

7/28/2019 2 Meal Challenge

1/26

2 Meal 30 Day Challenge 1 Mike O'Donnell The IF Life
http://www.theiflife.com/http://www.theiflife.com/http://www.theiflife.com/


2/26

Important Please Read First

Disclaimer and Waiver of Liability

The full content of this document are for informational purposes only and does notprovide any medical advice. Statements within have not been evaluated by the

Food and Drug Administration, and are not intended to diagnose, treat, cure or

prevent any disease. This content is intended for use only by healthy adult

individuals. All individuals are specifically warned to seek professional medical

advice prior to initiating any form of weight loss exercise or nutritional program.

Use of any of the information contained within is at your own risk. The author does

not accept any responsibility or liability for damages of any kind from any actionsyou take from the information provided. By continuing to read this document and all

pages you agree to all terms as stated above. To sum up, use any information at

your own risk!

Personal Usage License

I enjoy being able to spread knowledge to people like yourself about how to free

you from eating obsessions (and get lasting results). Once you have paid for this

product, you have a personal use license only. I would appreciate it if you do notredistribute this document (nor any parts without consent) to any other individuals

or share on the internet. To do so, is against the personal usage policy.

If you would like others to know about this program, please send them to the main

site at www.theiflife.com so they may purchase their own copy and in turn help

support the ongoing efforts at the IF Life in trying to spread this information to the

general public.

Thank you for your support and enjoy the material!

Mike O'Donnell, The IF Life (www.theiflife.com).

Copyright 2008. All rights reserved.



3/26

The Rules

Here we go! The rules are pretty simple and straight forward. I've also included

much more information in this report to help you understand the real food choices

you should be making for your health and weight loss. Get your body working

better, and it will want to burn more fat too!

On your IF/2 Meal days:

Eat 2 meals (I think you knew this one, but just starting off)

Eat real foods and as much as you like in your 2 meals

Avoid flour, breads, pasta (unless rice based), cereals, desserts

Have nothing (foods or drinks) with added sugar

No snacking before, between, after meals. You eat meals, not graze.

Use natural fats (butter, olive oil, coconut oil)

Carbs only from real foods (potatoes, rice, corn, etc), keep intake lower if

weight loss is the goal and have more body fat (usually also higher insulin

resistance comes with that, so you handle excess glucose less effectively)

and are less active (especially with more intense/glycolotic exercise)

No calorie counting or focusing on %s allowed!

Drink mostly water, tea. Avoid calorie/sugar loaded and diet drinks.

On the other (non-IF) days

Eat 3 meals as you may do normally

Food choices are yours to make, real foods are always encouraged

Don't go overboard or binge on purpose



4/26

I recommend starting with the 2 meals about 2-3x a week for first couple weeks to

gauge how you respond before moving into a more daily (5x) approach. Moving

into more daily should only happen also after you start eating more real foods and

do not experience any negative effects.

Other Tips:

If you have much weight to lose, reduce/eliminate fruit for first 2 weeks

(cutting out fructose to help give your liver a break, a major fat burning organ)

Keep your caffeine intake lower on IF/2 meal days

Eat the whole real food meats. Full eggs, not just egg whites. Natural red

meats (beef, bison) with the natural fat rather than no-fat chicken.

Eat fatty fish higher in omega 3s to help balance inflammation factors such

as salmon, herring and sardines 2-3x a week.

Look for grass (not grain) fed meats to help reduce excess omega 6 intake(pro-inflammatory). Grain fed chicken, turkey and pork are higher than beef.

Don't worry about being low carb or low fat, just eat real foods.

Buy in bulk, stock up, learn to cook quick and simple.

Enjoy this process and relax from traditional dietary OCD behavior. Eating

doesn't have to be stressful or complicated.

Don't worry about perfection . Move on if you mess up. No more diet shame

allowed.

Go out and eat, hang with friends and enjoy your social life too!

The above guidelines are not only there to help you lose weight through effortlessly

eating less, but also to help reverse metabolic dysfunction/insulin resistance and

inflammation (the biggest things to probably worry about).

The rest of this report will go into more details about the benefits of real foods.

Enjoy the challenge and the foods you eat!



5/26

The One Simple Rule to Remember

How Were You Meant to Eat?

There are plenty of examples of past and modern day civilizations of people who

have had great health and longevity for generations.

They have strong bones, little to no incidences of degenerative diseases that areever increasing today (like diabetes, cancer, and heart disease), no mental issues

with aging (Alzheimers, ADD, Autism) and live long and functional lives. Even the

elders are still physically active and sharp as a tack mentally.

What do all those civilizations with good health have in common? They still follow

their own ways of eating that have been passed down by their ancestors.

They still used the same kinds of preparation, cooking and foods found in their ownnatural environment, rather than being made by some food manufacturing

company.


You can leave behind all hundreds of diet books out

there with their complicated and contradictory

plans...once you just understand the one simple eating

rule you really need.


6/26

In the United States and most Western countries, diet-related chronic

diseases represent the single largest cause of morbidity and mortality.

These diseases are epidemic in contemporary Westernized populations and

typically afflict 5065% of the adult population, yet they are rare or

nonexistent in hunter-gatherers and other less Westernized people.Although both scientists and lay people alike may frequently identify a

single dietary element as the cause of chronic disease (eg, saturated fat

causes heart disease and salt causes high blood pressure), evidence

gleaned over the past 3 decades now indicates that virtually all so-called

diseases of civilization have multifactorial dietary elements that underlie

their etiology, along with other environmental agents and genetic

susceptibility.

Coronary heart disease, for instance, does not arise simply from excessive

saturated fat in the diet but rather from a complex interaction of multiple

nutritional factors directly linked to the excessive consumption of novel

Neolithic and Industrial era foods (dairy products, cereals, refined cereals,

refined sugars, refined vegetable oils, fatty meats, salt, and combinations of

these foods).

These foods, in turn, adversely influence proximate nutritional factors, which

universally underlie or exacerbate virtually all chronic diseases of

civilization: 1) glycemic load, 2) fatty acid composition, 3) macronutrient

composition, 4) micronutrient density, 5) acid-base balance, 6) sodium-

potassium ratio, and 7) fiber content. However, the ultimate factor

underlying diseases of civilization is the collision of our ancient genome with

the new conditions of life in affluent nations, including the nutritional

qualities of recently introduced foods.

Source: Origins and evolution of the Western diet: health implications for

the 21st century (by Loren Cordain, S Boyd Eaton, Anthony Sebastian,

Neil Mann, et al)



7/26

The #1 (And Only) Nutrition Rule You Need To Remember

What if I told you that you could possibly live longer and healthier, while feeling and

looking better than you do now with one very simple guideline? Both Michael Pollan

and Jack LaLanne have quotes that I think perfectly sum up what to eat:

"Don't eat anything your grandmother wouldn't recognize"

Michael Pollan (author of "The Omnivore's Dilemma")

"If man made it, don't eat it."

Jack LaLanne (health and fitness icon)

and to sum it up in three simple words:

"Eat Real Food!"

Real Food Rules

Lets keep it simple: Eat real foods, preferably in their most natural state. I think its

pretty easy to figure out what is food and what isnt. A few things to remember:

Real Food grows and dies . It isnt created.

Real Food rots, wilts, and becomes generally unappetizing, typically rather

quickly.

Real Food doesnt need an ingredient label (and probably isnt in a package

either).

Real Food doesnt have celebrity endorsements.

Real Food doesnt make health claims.

If it came from a plant, eat it; if it was made in a plant, don't.

Avoid foods you see advertised on television

Real Food does not come through the window of your car

Eat Real Foods , not nutrients

Keep in mind, there is no such thing as Junk Food, there is just Junk and then

there is Food. It's your choice what you eat.



8/26

Lessons From The Past

Your grandparents knew this rule. Your great-grandparents knew it too. They ate

real meat, vegetables, fruits, nuts, fresh milk (not the processed milk you find

today), butter and eggs.

They cooked at home, didn't eat take-out or fast-food regularly and didn't eat from

24-hour quickie-marts or gas stations. They knew how to use fresh ingredients andcooked slow over a stove, rather than in a microwave.

The fats they used were stable and non-toxic. There was no overload of chemical

additives to the foods. They didn't need artificial flavoring and coloring.

The meat came from animals that were raised how they were meant to be raised

(like cows eating grass and roaming pastures). Heck they wouldn't even recognize

the majority of the so called "foods" sitting on shelves that you will find in most all

grocery stores.

Grocery stores from long ago didn't have 30 aisles of boxed or canned food, if you

still want to call it food that is.


Cooking at home is the lost art form that we need to

bring back and enjoy with friends and family (especially

the younger generation)


9/26

The Benefits Of Real Foods

While the standard modern diet is loaded with sugar, rancid fats and other

chemicals that are detrimental to your health, filling your kitchen with real foods is

supportive of health. Check out some of the benefits of Real Food:

More natural antioxidants to help fight off age-increasing free radicals andoxidative damage.

Optimal balance of the essential fatty acids Omega-3 and Omega-6 to help

fight off inflammation and protect the heart.

Naturally occurring stable fats for optimal cell health, regeneration, and

protection.

More natural vitamins and minerals, in their most absorptive and balanced

state (like potassium and sodium naturally balanced, which manages blood

pressure).

Fewer anti-nutrients that deplete vitamins & minerals from our body.

Fewer unstable and destructive fats that promote oxidative damage at the

cellular level, especially in the arteries, which can lead to a build up of plaqueand arterial blockage.

Fewer chemicals and additives that not only promote cellular destruction but

also overload important organs such as the liver that have to deal with them

(and the liver is a vital organ especially for fat burning!).

A healthier gut for the bacteria that fight off infections and digest your food to

help you absorb more nutrients.

A body that is primed for optimal working condition at every cellular level

(including the brain!).



10/26

An simple yet effective eating plan that will not have you worrying about

counting calories and portion sizes!

So instead of heading down a possible road of aging and suffering from man-

made diseases, why not just age naturally and healthfully by following the simple

rule of just eating real foods?

Changes Can Happen Fast (For The Better)

In a society that wants quick results on everything, there is good news. A

recent study done on short term changes to a diet to more real foods

shows what can happen:

Background:The contemporary American diet figures centrally in the

pathogenesis of numerous chronic diseases'diseases of civilization'. We

investigated in humans whether a diet similar to that consumed by our

preagricultural hunter-gatherer ancestors (that is, a Paleolithic type diet)

confers health benefits.

Methods: We performed an outpatient, metabolically controlled study, in

nine non-obese sedentary healthy volunteers, ensuring no weight loss by

daily weight. We compared the findings when the participants consumed

their usual diet with those when they consumed a Paleolithic type diet.

Conclusions: Even short-term consumption of a paleolithic type diet

improves BP and glucose tolerance, decreases insulin secretion, increases

insulin sensitivity and improves lipid profiles without weight loss in healthy

sedentary humans.

Source:Metabolic and physiologic improvements from consuming a

Paleolithic, hunter-gatherer type diet; L A Frassetto, et al; European Journal

of Clinical Nutrition advance online publication, 11 Feb 2009



11/26

Sugar Is NOT Your Friend

Sugar is seen everywhere in our drinks and foods, but is it really the "friend" you

may think it is? Not really. Excess sugar may just decrease your overall health and

make you age quicker. How's that for a friend?

Aging is just a fancy word for the body breaking down quicker than it can repair

itself, as that is what happens when you get older. Aging is also accelerated by

degenerative diseases such as diabetes, osteoporosis, heart disease and cancers.

We are all going to get older, but it doesn't mean that you have to "age" quicker.

Let's see what else sugar may lead to:

Increased fat storing and obesity

Increased inflammation (joint pain and heart diseases)

Deficiencies in essential minerals/vitamins (sugar is an anti-nutrient)

Destroying the "good" bacteria and feeding the "bad" bacteria in your gut,

causing a serious bacteria imbalance which affects your health and your

digestion

Increased risks of diabetes, heart disease, osteoporosis, autoimmune

disorders, arthritis, Alzheimer's, MS, Stroke, various cancers and other

diseases.

Does this sound like something you want or need? Remember one thing when

you are about to eat something loaded with sugar...just tell yourself: I don't want to

burn fat for the next 3-4 hours. That is exactly what you are telling your body on a

hormonal level!

Vitamin And Mineral Deficiencies

Vitamins and minerals are essential to optimal health and metabolic function. If

there are deficiencies in certain vitamins or minerals this could compromise our

overall health and fat burning efficiency.

These essential nutrients are involved in everything from bone formation/density

and carrying oxygen to cells to hormonal levels and various enzyme functions.

Things like Vitamin B6, Magnesium, and Zinc and many others could be vital to



12/26

making our fat-burning environment efficient.

Not only that but antioxidants (like Vitamins A,C & E) will help combat damage from

free radicals in the body for optimal cell function. Healthy essential fatty acids (like

the omega-3s found in fish) will increase cell membrane function and keep

inflammation in check.

When it comes to nutrients, it is how much you actually absorb that matters. You

can get the maximum amount of vitamin and mineral absorption from real wholefoods, not processed ones.

Taking a multivitamin daily is also not going to replace healthy foods, as you are

probably just peeing out (not absorbing) most of it anyways.

But A Steak Is A Steak...Right?

Not when you compare the quality of the meat provided based on how the animal

was raised. For example let's take beef from a typical grain-fed animal andcompare that to the beef from a grass-fed animal. When you do that you will see

that the grass-fed meat typically is:

Much lower total fat (leaner)


Are you taking more pills to make up for lack of real

nutrients found only in real foods? It is not the same.


13/26

Higher in fat soluble vitamins/anti-oxidants such as Vitamin E and Beta-

Carotene.

Higher in Anti-inflammtory omega-3s and lower in pro-inflamatory Omega-6s

Higher in the healthy fat CLA (a cancer fighter)

Higher in the minerals calcium, magnesium and potassium

So why would you settle for grain-fed meat that is higher in fat, lower in all

vitamins/anti-oxidants, higher in pro-inflammatory omega-6s, lower in anti-

inflammatory omega-3s, and comes from a sick fat animal?

Is it really any wonder why people are taking so many vitamins, pills, and

medications to make up for poor food choices in the first place? It's your choice,

pay for quality food now...or pay for it later with your health.


grass-fed has higher amounts of vitamins, minerals, essential fats

and less imbalances of omega-3:6 ratios. Graph source: "Dietary

supplementation of vitamin E to cattle to improve shelf life and case

life of beef for domestic and international markets." G.C. Smith; and

Eatwild.com


14/26

Health Starts (Or Ends) In The Gut

Our "gut" (the digestive system) is probably the most overlooked and

overworked part of our body with all the responsibilities it has. It is even

called the second brain by some. A living environment of nerve endings,carefully balanced bacteria, and tightly woven cells that are responsible for

digesting food and absorbing its nutrients to be used throughout the body.

Without it, you cant supply the body with what it needs to build and repair at

the cellular level, which is the key to health and staying alive!

So what can go wrong? A lot! First our nicely balanced bacteria environment

can be disrupted. A bacterial imbalance, along with other factors such as

food allergens, toxins, and chemicals can lead to the gut getting inflamed

and not working properly (plus increasing the potential for autoimmune

diseases).

Some of the signs that you could be experiencing gut issues can include:

fatigue, bloating, headaches, skin rashes, muscle pain/cramps, joint pain,

abdominal pain, heartburn, mood swings, food allergies, depression,

bloating, and anxiety. If left untreated a toxic or leaky gut can lead to much

more serious conditions (autoimmune especially) down the road.

Some usual culprits can include: alcohol, stress, prescription medicines,

NSAIDS (aspirin), antacids, steroids, antibiotics (kills off all bacteria in the

gut, good and bad), poor diet (sugar feeds bad bacteria growth, lack of

essential fatty acids and nutrients for good bacteria growth), excess grains

(gluten intolerance and inflammation), allergens (wheat and dairy being the

top two), and parasites (how clean is your food?).

So the saying is true...all health begins (or ends) in the gut, which is

determined by what you eat and drink and how the gut reacts to it.



15/26

Cooking Healthy

The Stability Of Fats Is Important

If you are eating or cooking with fats that are very unstable, then you are going to

create a more destructive environment internally. Many fats can become

destructive when exposed to heat, light and oxygen.

So what, you may ask? Well your cell membranes are made up of the fats you eat.

So if you eat unstable fats, you will have weaker cell structures. This can lead to

cell corruption and destruction. These unstable fats also increase the free-radical

production, creating more attackers on your cells.

Cooking With Good Fats (And Avoiding The Toxic Ones)

There are quite a few types of fat that have sustained humans throughout the ages.

Until about 100 or so years ago, vegetable oils from corn, soybean, and canola

were NOT among them. Since the dawn of civilization, people have been rendering

lard, tallow, and schmaltz from animals, including pigs, cows, chickens, geese, and

ducks.


What you eat and cook with are the building blocks foryour cells and body. Do you want a strong stable one or

one that easily falls apart and gets damaged?


16/26

Butter has been used as long as humans have been milking cows (approximately

5,000 years). People living in tropical regions have used coconut and palm fruit for

their highly saturated fats for ages.

So you're told to eat lots of healthy vegetable oils, made up of lots of healthy

poly-unsaturated fats (PUFAs). These vegetable oils react with heat, light, and

oxygen as free radicals break down the PUFAs into rancid fats capable of attacking

your body at the cellular level.

Even if not heated, these fats are easily oxidized in the body and cause much

damage within. High levels of polyunsaturated fats can actually compromise your

immune system, overstress your liver and lead to more inflammation and scarring

in your arteries.

Fat Is Not the Enemy You Think It Is

A few decades ago, people decided saturated fats (especially from meat),

the same fats humans have eaten for eons, were bad. And the food

industry pounced, introducing highly processed vegetable fats that had the

same cooking properties as the healthy saturated fats people had been

using. But was that really the truth or did we just create a new monster?

"Actually, we know one of the mechanisms whereby colon cancer is

initiated, and it does not involve meat per se. Colon cancer occurs when

high levels of dietary vegetable oils and hydrogenated fats, along with

certain carcinogens, are acted on by certain enzymes in the cells lining the

colon, leading to tumor formation. This explains the fact that in industrialized

countries, where there are many carcinogens in the diet and where

consumption of vegetable oils and carcinogens is high, some studies have

correlated meat-eating with colon cancer; but in traditional societies, where

vegetable oils are absent and the food is free of additives, meat-eating is

not associated with cancer."



17/26

"The most likely causes of increased heart disease in America are the other

changes in our diets-huge increases in consumption of refined

carbohydrates and vegetable oils, particularly hydrogenated vegetable oils;

and the decline in nutrient levels in our food, particularly minerals and fat

soluble vitamins-vitamins found only in animal fats."

Source: "It's the Beef"; by Sally Fallon and Mary G. Enig, PhD; Weston A

Price foundation (www.westonaprice.org)

The bottom line is this: the more saturated a fat is, the more stable it is. Saturated

fats are very stable, Monounsaturated fatty acids (MUFAs) are still pretty stable,

and Polyunsaturated fatty acids (PUFAs) are the most unstable of the lot!

So ditch all sources of the PUFAs (such as margarine, vegetable oils, processed

foods) and get back to eating & cooking with natural healthy fats found in real butter

(from grass-fed cows ideally), meat & eggs (grass-fed ideally), coconut oil, and


Over the last 100 years we use less butter and more

margarine...and our health is rapidly declining.

Coincidence? I think not.


18/26

even stable MUFAs like extra-virgin olive oil and avocados. (Note: MUFAs should

not be heated to high heat due to the unsaturated bond, although it is more stable

than PUFAs.)

Link Alert>>If you want even more detail on more healthy cooking oils/fat options,

click here for an article on cooking and fats at Scott's site called "Naked Food

Cooking".

How To Shop For Real Foods

You've heard it before: "stick to the perimeter of the grocery store". That rule

definitely applies with only a very few exceptions. On the perimeter of the store, you

find meat, eggs, fruits, and vegetables.

In the center aisles, 98% of what you find are highly processed, sugary, salty foods

made of the Big Three: corn, wheat, and soy. The only exceptions that I can think of

are olives, bagged or bulk raw nuts, the various healthy oils (coconut and olive),

and the vinegars (like balsamic, rice, and apple cider).

To make things easier, you will find a quick and easy shopping list in the back of

this report to print off and keep with you.

Where To Shop For Real Foods

But there are other places that you can shop that typically provide fresher and

healthier foods. For instance, find your local farmer's market every Saturday (or

whatever day of the week it falls on) to stock up on your weekly produce and grab

whatever meats the local farmers have on sale.

Also since the local market produce is usually all from within a few hours of your

city, it is fresher and less contaminated with preservative chemicals than what you'll

find on the grocery store shelves, which was shipped in from around the world.

You'll find an ever-changing selection of seasonal foods and discover vegetables

that you've never eaten before. This is your chance to branch out. The farmers are

always more than willing to help you figure out how to cook things if you're

unsure...so get out, ask around and talk to people!

http://www.theiflife.com/naked-food-fatshttp://www.theiflife.com/naked-food-fatshttp://www.theiflife.com/http://www.theiflife.com/http://www.theiflife.com/naked-food-fatshttp://www.theiflife.com/naked-food-fatshttp://www.theiflife.com/


19/26

You can also use sites like Eat Wild (www.eatwild.com) and Local Harvest

(www.localharvest.org) to help find farmer's markets and local farmers.

Another good idea is to look for wholesale buying clubs (or CSAs) in your area that

use the power of "buying in bulk" to reduce the prices of foods that support your

health.

Use Nature's Flavors...And Be Healthier Too!

Maybe doctors should hand out spice racks instead of medicines. There

are lots of natural herbs/spices out there that not only taste great but

provide real health benefits. Unleash your own inner chef and mix up your

own creations when you cook for the most natural flavors!

Herb/Spice Benefit

Ginger anti-inflammatory

Basil anti-fungal/antioxidant

Cilantro heavy metal detoxifyer

Garlic anti-bacterial/fungal

Parsley blood purifier

Turmeric anti-inflammatory

Cinnamon anti-fungal/blood sugar regulator

Cayenne anti-inflammatory/blood circulation

Oregano anti-bacterial/fungal



20/26

Transform Yourself

Time To Do Some Elimination

It is a good idea to reduce/eliminate the things that have crept into your life little by

little and may be a strain to your total health (allergens, toxins, stressors). Once you

eliminate them, then you can start to allow the body to catch up on some much

needed internal repair, healing and rebuilding.

This is not some Hollywood detox quick weight loss scam. This is about getting

your body back into good health. After all, if you want to burn fat more efficiently,

then you are best to focus on having a healthy metabolism, including all the organs

and hormones involved.

You need to eliminate the reasons that the body wants to keep fat around, which

could be anything from excessive storage of toxins, to hormonal imbalances and

mixed signals.

Eating real food is the biggest step to allow your body to get back to a natural

state of balance (and cleaning up everything involved in your fat burning

metabolism!).


Are you ready to become the strong and healthy person

you know is inside of you?


21/26

Just Say No

No sugars (yes even artificial sweeteners)

No processed foods (including canned items, frozen dinners or

anything that is not in its most natural state read the labelingredients as it should not have any additives/additional chemicals)

No pasta, breads, cereals, crackers, baked goods, muffins, bagels or

anything with wheat (even some sauces have it).

No cheap/processed meats like fast food burgers, hot dogs, etc.

No fried foods unless you do it yourself in healthy fats, not veg oil

No pre-made sauces or salad dressings . Make your own from scratch

and flavor with herbs and spices.

No vegetable oils ditch the margarine and any vegetable oils forcooking

No soda, diet soda, fruit drinks . We both know you need to drink more

water (flavor with fresh lemon).

What do you say Yes to? Well the simple answer is: Real Food, especially

food found in its most natural, unprocessed state, like meats from grass-fed

animals and real fruits (not dried or juiced).

You Don't Have to be Perfect

Nothing is really off limits forever, and you should enjoy a meal or dessert of choice

on occasion...but it should not be an excuse to pig out more than normal (you will

not lose weight that way).

Enjoy what you want so there is no feeling of deprivation, but listen to how your

body responds when it is in a clearer state. You may find that your old cravings forjunk go away and you have new ones for healthier options!

By eliminating certain foods for a period of time, you will find out for yourself if you

feel better without them...and that is a lasting change for your health!



22/26

FAQs

Q: What is wrong with whole grains? Aren't they supposed to be healthy?

A: Wheat (and variants of wheat like rye and barley) contain a protein called

gluten, which is a gut irritant for many people. Further, wheat contains lectins that

can push your body towards leptin resistance, which promotes obesity. The only

way to know is to remove wheat completely and see how you feel.

Non-gluten grains like rice, corn, and quinoa are better options with fewer anti-nutrients.

Q: Why should I eat less dairy?

A: Dairy is a possibly allergen for lots of people, even those that aren't aware of it

(especially if you have breathing/asthma issues). Quality should be your focus,

opting for less processed options like whole milk (or even raw milk and cheese).

Skim milk and reduced fat milks are a no-no as they are highly processed food

products (and promote more insulin responses).

Fermented milk products like kefir and yogurt are great sources of probiotics that

will help heal your gut. I recommend removing dairy as much as possible (100% if

you can for at least 2-3 weeks) to see how you feel if/when you slowly reintroduce

it. You may be surprised at how much better you feel!


Here are some of the more frequently asked questions


23/26

Q: What about beans?

A: Beans are okay, if properly prepared by long soaking first. Lentils have the

highest levels of protein, with kidney and black beans close behind. Darker beans,

like black beans, have more antioxidants (red and kidney right behind).

Q: What about soy (products)?

There's lots of controversy around soy. It is not a particularly healthy food as most

people eat it (remember that you want to avoid all types of processed foods, which

many modern soy based products are).

Soy as used by many cultures is fermented to eliminate many of the potential anti-

nutrients (especially phytates). If you eat soy, do so in moderation and go for the

fermented versions such as miso, tempeh, natto and tamari. Avoid all other

processed versions.

Q: What about eating out as I am busy with running around /travel?

A: Yes there are still ways that you can aim for real foods and the best quality

when out. This includes getting grilled meats (not fried), salads, vegetable sides

(French fries don't count), and not having the bread at the table. Most of all,

remember that you are in control 100% and probably can get whatever you want at

most restaurants, so make up your own meal!

Q: What should I snack on during the day?

A: Remember that I already talked about losing the snacking mentality as it is

usually mindless and not really hunger-based. For some reason, if you do feel you

need something, nuts or fruit (like an apple) make an easy item. Watch out though

as with nuts the calories quickly pile up, which will hinder weight loss if you go

overboard and eat way too many.

Q: How about canned foods?

A: Look for any canned items that do not have additional salt and no other

preservatives (look at label again). Meats like fish/sardines are packed into cans

and healthy. Aim for those that are water or olive oil based (not canola or soy).



24/26

Q: What is all this talk about saturated fat and butter? I thought it was bad for

you?

Sadly this is a myth that has actually sent the mainstream in the wrong direction

(with all the bad low fat advice and increasing intakes of sugar and vegetable oils in

the process). Just look around and you will see how that advice has worked out for

our state of health in the last 30 or so years.

Long story short, butter is good and vegetable oils (margarine) is bad. You will have

higher risks of heart diseases and cancers with increased unsaturated (especially

polyunsaturated) fat. Cholesterol in foods is also not the villain it is played out to be.

For much more on this you can google lipid hypothesis and cholesterol myths or

debunked. Lots of great info out there that many should read. Here's just one quick

place to start (with a long and short version)

The long version: http://www.westonaprice.org/know-your-fats/526-skinny-on-fats

The short version: http://www.westonaprice.org/myths-a-truths

I always encourage you to read, and come up with your own conclusions based on

all the real information (and not mainstream gossip/myths). For me, I enjoy as

much natural fats from real foods (and butter) as I can get, and feel great!

http://www.westonaprice.org/know-your-fats/526-skinny-on-fatshttp://www.westonaprice.org/myths-a-truthshttp://www.theiflife.com/http://www.theiflife.com/http://www.westonaprice.org/know-your-fats/526-skinny-on-fatshttp://www.westonaprice.org/myths-a-truthshttp://www.theiflife.com/


25/26

Real Food Shopping List

The following shopping list contains most (not all) of the choices that you should be

making for your 2 meals. Clean out the house of the stuff you don't need and stock

up on the good foods. Enjoy cooking & eating real foods!

Foods To Buy Often

Natural Meats (Beef, Poultry, Seafood, Eggs) If not wild or grass-fed

(omega 3 eggs) then go for leanest cuts.

Variety of Fruits and Vegetables (organic when possible)

Various unprocessed (raw and unsalted, preferably) Nuts and Seeds

Healthy Fats and Oils (avoid margarine, vegetable oils).

Flavorful Herbs and Spices (all kinds)

Tasty vinegars like Apple Cider, Red Wine, and Balsamic, which make great

homemade salad dressings

Drinking lots of Water (spring, mineral, or tap/filtered)

Foods To Use In Moderation

Dairy (including Whole Milk, Yogurt, Real Cheeses)

Grains (including Rice, Corn, Quinoa, Oatmeal)

Dried Fruits, Roasted/Salted Nuts Coffee, Alcohol

Peanuts (a highly allergenic and moldy food)

Things To Limit/Avoid

Processed Meats (sausage, hot dogs, etc)

Wheat/Gluten (highly allergenic, gut irritant)

Candy, Cake, Cookies, and other Bakery items

Ice Cream and other desserts Sodas (loaded with sugar and corn syrup)

Commercial Salad Dressings (make your own)

Commercial sauces and ketchup (high in sugar/corn syrup)



26/26

Vegetables

Artichokes

Arugula

Asparagus

Avocado

Beets

Spinach

BroccoliCabbage

Carrot

Greens (Kale, Collard,

Mustard)

Cauliflower

Celery

Cucumber

Eggplant

Fennel Bulb

Green Beans

Green Onions

Sauerkraut

Kimchi

Lettuce

Mushroom

Okra

Olives

Onions

Peppers

Potato

RadishShallots

Tomato

Zucchini

Turnips

Yucca

Parsley

Pumpkin

Squash

Sweet Potato/Yam

Boc Choy/Pak Choi

See Vegetables

Agar

Arame

Dulse

Kelp

Kombu

Nori

Seaweed

Wakame

Fruits

AppleBanana

Blackberries

Blueberries

Cherries

Cranberries

Dates

Grapefruit

Avocado

Peach

Pear

Pineapple

Raspberries

Strawberries

Tangerine

Watermelon

Papaya

Cantaloupe

Grapes

Kiwi

Kumquat

LemonLime

Melon

Nectarine

Orange

Mango

Meats

Beef

Bison

Elk

ChickenDuck

Quail

Turkey

Kangaroo

Lamb

Ostrich

Pork

Goar

Venison

Alligator

Goose

CalamariClams

Crab

Lobster

Mackeral

Salmon

Sardines

Haddock

Sharks

Shrimp

Octopus

Swordfish

Tilapia

Tuna

Herring

Oysters

Grouper

Scallops

Shrimp

Mussels

Eggs (Chicken, duck,

goose)

Nuts/Seeds

Almonds

Walnuts

Pecans

Brazil Nuts

Pine Nuts

Cashews

Coconut

Macadamias

Pumpkin SeedsSesame Seeds

Sunflower Seeds

Fats/Oils

Butter

Lard

Coconut Oil/Milk

Ghee

Red Palm Oil

Nut Butter/Oil

(Macadamia, Almond,Walnut)

X-Virgin Olive Oil

Spices

Allspice

Basil

Bay Leaf

Cilantro

Mustard Seed

Nutmeg

Oregano

Thyme

Cinnamon

Coriander Seed

Cumin

Cayenne Pepper

Clove

Dill

Fennel

Sage

RosemaryTurmeric

Ginger

Garlic

Horseradish

Mint

Parsley

Paprika

Pepper

Sea Salt


2 meal challenge

Documents