P-C-F Diet

The following dietary recommendation comes from Dr. Ronda Nelson who was the instructor of a seminar I attend last weekend as part of my Applied Clinical Nutrition training. You’ll find some surprises in these recommendations but I believe organic and pasture raised quality is important.

Listening to her in person, she emphasizes avoidance of all grain and grain derivatives, dairy, soy proteins, caffeine and refined sugar, the exception being organic pasture-raised raw dairy which contains all the whole food un-pastuerized benefits in the least toxic form.

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Restoration Health’s Golden Dietary Guidelines
info@restorationhealth.net

Where to begin

Making the choice to become healthy is an ongoing process, and involves more than a quick fix or short- term solution. Although changing your diet may seem overwhelming at first, you will quickly find that by choosing the healthiest food possible will jump start you into better health and abundant energy you didn’t even know you had! Here are the three golden guidelines:
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1. Don’t skip meals

2. Eat a protein, carbohydrate, and a fat with every meal or snack

3. Eat every 2-3 hours

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Following these guidelines will stabilize your blood sugar throughout the day, allowing for optimal use and storage of the high quality fuel you will be putting in your body. Outlined below are examples of exceptional food choices to include with every meal or snack. Keep in mind these lists are merely a snap shot of ideas to help you begin following the golden guidelines successfully.

Embrace a well-balanced lifestyle…

Proteins

Proteins should make up about 40% (by weight) of every meal or snack. Include as much cooked animal protein as possible, which will supply your cells with strong building material to heal and repair your body. When shopping for the proteins listed below, always check labels for the words antibiotic free, grass-fed, hormone free, organic, and/or free range.

o Eggs (hard boiled, scrambled, poached, omelet)

o Chicken (roasted, sliced, cubed, grilled)

o Wild caught fish (salmon, halibut, tilapia, tuna)

o Canned tuna fish (we recommend yellow fin in olive oil from Trader Joes)

o Turkey (roast, sliced, bacon)

o Beef/red meat (burger, tacos, meat sauce, steak, roast)

o Jerky without preservatives or added sugars

o Nuts – only used as a mid-morning snack rather than as a meal protein
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Carbohydrates

Carbohydrates should make up about 40% (by weight) of every meal or snack. These provide the fuel that keeps your body running. When shopping for your carbohydrates, remember that fresh is always best and buy organic whenever possible. The majority of your carbohydrates should be fruits and vegetables but you may also include non-processed, organic grains in moderation.

Fruits

Apples, pears, bananas, grapes, grapefruit, peaches, plums, fresh or frozen strawberries, blueberries, raspberries, mulberries, blackberries, mangos, pineapple, papaya, guavas, kiwis, watermelon, raisins, dried cranberries, figs, prunes, freshly juiced fruit

Vegetables Celery, cucumber, bell peppers, mushrooms, onions, carrots, spinach, lettuce sprouts, yams, sweet potatoes, eggplant, zucchini, turnips, squash, beets, broccoli, bok choy, brussel sprouts, cauliflower, leeks, okra, cabbage, freshly juiced vegetables

Grains

Organic oats, Rice crackers, Rice pasta, Rice wraps, Quinoa Millet

Fats

Your meal will be complete by adding approximately 20% fat. Fat is needed for adequate energy and to ensure absorption of fat-soluble vitamins.

Organic coconut oil
Extra virgin olive oil Grape seed oil
Flaxseed oil
Avocados
Butter

Nuts (macadamia, cashews, walnuts)
Seeds (pumpkin, sesame, sunflower)
Nut butters (cashew)

Things to keep in mind

– Portions of protein should be about the size and width of your palm

– Consume twice as many veggies as fruits (2:1 ratio) each day

– Plate portions should not be heaping and there should be space between each food item

– Every meal or snack should include one item from each of the three lists above

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ENJOY!