Often I tell my client's about a book or an informational resource. Below is a list of some of those resources. I will endeavor to keep this list as current as possible. If you have any special requests that I have talked about in a session or a workshop/seminar that aren't listed please let me know. One of my Favorites is Dr. Loch Chandler's Anti-inflammatory Diet . Many of my client's have found it to be quite helpful. If you would like a consultation specific to Loch's Diet please call him and make an appointment for a phone consultation. If you are more of a Do-It -Yourselfer there are many books out there that can help you. I especially like there is a book list in the Products section.
The Anti-Inflammatory Diet
The Middle Path Clinic
Loch S. Chandler, ND MSOM, Lac
1834 S.E. 49th Ave.
Portland, Oregon 97215
Phone: 503-231-1213
Mobile: 503-704-6263
Try and eat only ORGANICALLY GROWN FOODS as they reportedly have 2 to 5 times more nutrients and will decrease exposure to pesticides. There is no caloric restriction on the amount of food you can eat. The foods listed are only examples of foods to eat. Try to compose meals of approximately 40% carbohydrates, 30% proteins and 30% healthy fats. Try not to eat any 1 food more than 5 times a week. ROTATION IS VERY IMPORTANT.
STEAMED VEGETABLES
The primary reason for using steamed vegetables is that steaming improves the utilization and availability of available nutrients allowing the GI mucosa to repair itself. Use minimal raw vegetables except as a salad. Include at least 1 green vegetable in your meal plan daily. Eat a variety of any and all vegetables (except tomatoes and potatoes) that you can tolerate. It is best to try and eat mostly the lower carbohydrate content vegetables (3 to 6%).
For example:
3% Veggies: Asparagus, Bean Sprouts, Beet Greens, Broccoli, Red & Green Cabbage, Cauliflower, Celery, Swiss Chard, Cucumber, Endive, Lettuce (red, green, romaine), Mustard Greens, Parsley, Radish, Spinach, Watercress.
6% Veggies: String Beans, Beets, Bok Choy, Brussel Sprouts, Chives, Collards, Eggplant, Kale, Kohlrabi, Leeks, Onion, Red Pepper, Pumpkin, Rutabagas, Turnips, Zucchini.
15% Veggies: Artichokes, Parsnips, Green Peas, Squash, Carrot
20% Veggies: Yams
GRAINS
Eat one to two cups of cooked grains per day of those you tolerate, unless you have indications of high insulin levels such as being overweight, having high blood pressure, cholesterol or diabetes. Allowed grains include amaranth, barley, buckwheat, millet, oatmeal, quinoa, basmati or brown rice, rye, or teff. Other grain foods that may be eaten are rice crisps and Wasa Crackers.
LEGUMES
Eat a variety of any legumes that you are able to tolerate. Soak for 48-72 hours and cook slowly: Split Peas, Lentils, Kidney Beans, Pinto Beans, Fermented Soy (tempeh or miso), Mung Beans, Garbanzo Beans, Aduki & Azuki Beans.
FISH
Poach, bake, steam or broil deep-sea ocean (vs. farmed) fish (cod, croaker, haddock, halibut, Pollock, sardines, sole, summer flounder, tilapia, wild pacific salmon) is preferred. No Shellfish including shrimp, lobster, crab, clams, oysters.
MEAT
All free-range, grass-fed animals including lamb, buffalo, venison, elk and beef are ok
FRUIT
Eat only 1 or 2 pieces of any fruit EXCEPT CITRUS. When possible, eat fruit baked (such as a baked apple or pear). Like the vegetables, try to eat mostly the low carbohydrate fruits.
For example:
3% - Cantaloupe, Rhubarb, Strawberries, Melons
6% - Apricot, Blackberries, Cranberries, Papaya, Peach, Plum, Raspberries, Kiwi
15% - Apple, Blueberries, Cherries, Grapes, Mango, Pear, Pineapple, Pomegranate
20% - Banana, Figs, Prunes
SWEETENERS
Occasionally maple syrup, rice syrup, barley syrup, raw honey or stevia – Best with meals. ABSOLUTELY NO SUGAR, NUTRASWEET, or any other sweetener is allowed.
SEEDS AND NUTS
Grind flax, pumpkin, sesame or sunflower seeds and add to steamed vegetables, cooked grains, etc. You may also eat nut and seed butters like almond, Brazil, cashew, sesame, etc.
BUTTER/OILS
For butter, mix together 1lb. of organic butter and 1 cup fresh extra virgin olive oil (dark jars are preferred). Whip at room temperature, place in a container and store in the
refrigerator. Use extra virgin olive oil for all other situations requiring oil.
SPICES
To add a delightful flavor to your food choices, add whatever spices you enjoy.
BEVERAGES
Drink a MINIMUM of 6 to 8 glasses of spring, bottled, filtered or reverse-osmosis filtered water every day. Drink ½ your body weight in ounces of water daily. Sip the water; try to drink 1 glass per hour. A few drops of chlorophyll will add a pleasant taste. We feel it is best to NOT USE distilled water. Small amounts of soy, rice, or oat milk are allowed, primarily being used on cooked grains or in cooking.
FOR THE TIME BEING AVOID THE FOLLOWING FOODS:
All Animal Milks
All Animal Cheeses
Commercial Eggs (organic ok)
All Wheat Products including bread
All Corn Products
Potatoes – red or white
Tomatoes
White Flour
Peanuts and Peanut Butter
Citrus Fruits
All Fruit Juices
All Dried Fruit
Any Processed Food
Meat (pork, grain-fed animals)
Fried Foods
All Caffeinated Teas and Coffee
Alcohol
NOTE: This diet is just a general guideline. Particular needs need to be evaluated in conjunction with your own physician. Consult your Physician prior to embarking on any major diet or Lifestyle changes. It is always best to err on the side of caution. Always ask your Health/Wellness practitioner if you have any questions