The Green Life Diet

 

GREEN LIFE DIET
 
General Principles:
 
1.                    Be sure to check with your physician before starting any new diet.
2.                    If you experience symptoms of hypoglycemia (including weakness, dizziness, difficulty concentrating, severe sugar cravings, irritability and jitteriness) over the first 72 hours, increase frequency of meals to every 2 hours. Be sure to include protein, fat and vegetables at every meal and snack. Most important is protein rich foods.
3.                    The average person must eat 1 lb of vegetables per 50 lbs of body weight. Juicing is encouraged. Eat the pulp. See Green Diet phase I section for instructions on processing the pulp.
4.                    Please seek your physician’s advice as to how long to stay on each phase. Your physician may modify the diet due to your individual needs. Anyone diagnosed with candida must stay away from sugars and starches.
5.                    Eat fruits separately when possible i.e. 30 minutes before other foods.
6.                    Remember: Vegetables contain adequate protein so a good snack includes vegetables and healthy fats/oils.
 
PHASE I
 
MEATS:
 
Lean beef, buffalo, lamb, veal, rabbit, venison, elk, pork, turkey, chicken, duck, ostrich, emu or goose. (Trim visible excess fat from meats and skin off poultry.) Bake, broil or sauté in olive or coconut oil. Minimally processed deli turkey, ham and beef meats are allowed. Avoid all highly processed meats (i.e., sausage, bacon and corned beef.) READ LABELS!! Limit red meat intake to 1-2 small portions per week or less. Eat organic meats if at all possible!
 
FISH/SEAFOOD:
 
All fresh fish (i.e. cod, flounder, haddock, halibut, herring, mackerel, perch, pike, salmon, sardines, trout, light canned tuna etc.) Mollusks and crustaceans (clams, oysters, scallops, shrimp, crab and lobster). May be broiled, baked or sautéed. Avoid skin. Do not use bread crumbs or flour. Avoid frying except for sautéing in olive oil or coconut oil. Avoid game fish including sword fish, large tuna, shark, mahi mahi, etc. (because of mercury content)
 
VEGETABLES:
 
Artichokes, asparagus, brussel sprouts, string beans, green beans, lentils, kidney beans (not canned), soy beans, navy beans, pinto beans, black beans, alfalfa and bean sprouts, bamboo shoots, beet greens, broccoli, cabbage, cauliflower, bok choy, celery, swiss chard, chicory, chives, collard greens, cucumbers, dandelion leaves, eggplant, endive, escarole, fennel, garden cress, romaine, garlic, jicama, kale kohlrabi, leeks, lettuce, mushrooms, mustard greens, onions, parsley, pea pods, red peppers, green peppers, pumpkin, radishes, rhubarb, sauerkraut, scallions, spinach, spaghetti squash and summer squash, tomatoes, turnips, water chestnuts, watercress, zucchini. Fresh are preferred but frozen may be used if unsweetened. NO POTATOES, SWEET POTATOES, CARROTS, BEETS, PARSNIPS, BROAD BEANS (FAVA BEANS), GREEN PEAS, BAKED BEANS (CANNED), AND KIDNEY BEANS (CANNED). Small amounts of raw carrots are fine. (If you have problems with sugar metabolism, limit intake of beans initially until the problem has resolved.)
 
FRUITS:
 
Avocado, very limited small amounts of fresh cranberries, cherries, grapefruit, plum, strawberries, cantaloupe, lemon and lime. No canned or dried fruits. Fresh are preferred but frozen may be used if unsweetened.
 
SALAD DRESSINGS:
 
Low fat mayonnaise, Cardini’s® or Paul Newman’s® Oil and Vinegar dressing, Salad dressings made with cider or wine vinegar, lemon or lime juice (fresh or concentrate), coconut oil, flax seed oil, hemp oil, olive oil, soybean oil, or cold pressed oils preferred.
 
SOUPS AND BROTHS:
 
Homemade soups with meat or beans and vegetables only. (No rice, barley, pasta, flour, corn starch or potato.) Unsweetened bullion cubes or granules.
 
BREADS, CEREALS, AND PASTA:
 
None of any kind. No rice, wheat, corn, oat, rye, buckwheat, barley millet, amaranth, kamut, quinoa, spelt, etc.
 
DAIRY PRODUCTS:
 
Limited butter only. No margarine. No milk, buttermilk, sour cream, ice cream, or yogurt. Limited amounts of low-fat or no-fat cheese and low-fat cottage cheese. Limited amounts of string mozzarella cheese. Be sure you are not dairy sensitive before you do even limited amounts.
 
EGGS:
 
Preferably poached or boiled. Suggested maximum of seven per week. Try to use omega 3 rich eggs. Can scramble or fry (though not preferable) if olive oil or coconut oil is used. Limit egg yolks. Egg replacements such as Egg Beaters can be used instead of whole eggs.
 
BEVERAGES:
 
Filtered or spring water is preferred. Club soda, herb teas (unsweetened and caffeine free). A slice of a lemon or lime in a glass of water. Tomato juice or V-8 juice ®. Limited caffeine. Limited decaffeinated coffee. No soft drinks of any kind, no alcohol in any form, no milk or buttermilk, no sugar substitutes such as nutrisweet or aspartame. Stevia is a good sugar substitute as well as xylitose. Work toward limiting sweetness altogether.
 
MISCELLANEOUS:                                                                                                                                      
 
Limited sugar free gelatin. Ripe or green olives, dill or sour pickles only. Mushrooms, fresh or dried mustard. Hard boiled or deviled eggs. Limited fresh or dry roasted nuts; walnuts; pistachios, pecans, filberts (hazelnuts), almonds, pine nuts, and macadamia nuts. No cashews or peanuts. Seeds; sunflower, pumpkin and sesame. Salt, pepper, and spices in moderation. Mrs. Dash® is an excellent seasoning, fresh herbs are excellent too. Avoid all chewing gums. Use sea salt instead of regular salt. Grind 1-2 TBSP of flax seed and sprinkle on foods when possible.
 
SUPPLEMENTS:
 
Your food intake may be supplemented with vitamins, minerals, amino acids and enzymes, but only as recommended by your physician. (Increase Omega 3 fatty acid intake (cold water fish, cod liver oil, flax seed, walnuts, pumpkin seeds, range fed meats such as chicken, turkey, beef, lamb and wild game and organic, omega 3 rich eggs.)
 
If directed by your doctor, take a tablespoon or two (depending on your individual tolerance for oils) of flax oil, Udo’s Choice® oil, or olive oil in 12 ounces of tomato or V-8 juice® before meals or as a snack between meals. Polyunsaturated and monounsaturated fats act as an appetite suppressant, provide free calories for energy, stabilize blood sugar, lower insulin levels, lower triglycerides and raise HDL levels.
 
PHASE II
Include all Phase I foods plus the following:
 
VEGETABLES:
 
 Jerusalem artichoke, rutabaga, winter squash (acorn, butternut), tomato puree.
 
FRUITS:
 
Fresh, raw apricots, blueberries, nectarines, peaches, pineapple, raspberries, cantaloupe, boysenberries, blackberries, apples, grapes, kiwi, all un-sweetened.
 
BEVERAGES:
 
Grapefruit juice, cranberry juice, un-sweetened. Diluted with water 1:1 ratio; Max 4-8 ounces per day.
 
 
PHASE III
Include all Phase I and II foods plus the following in moderation:
 
VEGETABLES:
 
Beets, carrots, chick peas, corn, lima beans, parsnips, peas, black eyed peas, red potatoes, sweet potatoes, tomato paste, and yams.
 
FRUITS: 
 
Banana, melon (watermelon, casaba, crenshaw, honey dew, canary, muskmelon), mulberries, mango, orange, papaya, pear, tangerine. Fresh in season, or frozen if un-sweetened.
 
BREADS AND CEREALS: 
 
Fresh, stone ground whole grain breads limited to one slice per day. Whole grain cereals, steel cut oats, barley, millet, spelt, buckwheat, kamut, quinoa, amaranth, brown and wild rice, Rye Crisp®. Very limited amounts of pasta.
 
BEVERAGES:
 
Orange juice, apple juice, apple cider juice, grape juice, pineapple juice and any other natural fruit juice, unsweetened, of course, and diluted with water by 1:1 ratio. Max 4-8 ounces per day.
 
MISCELLANEOUS:
 
Cashews, popcorn, peanuts, yeast and raw honey.
 
 
 
 
 
 
SAMPLE MEALS
 
 
BREAKFAST
 
(1)               ½ CUP TUNA – PACKED IN WATER
½ CUP BERRIES OR 1 GRAPEFRUIT
WATER WITH LEMON OR HERB TEA
 
(2)               TOFU STIR FRY
6 ¼ INCH CUBES TOFU
                  OR
1 EGG – POACHED OR BOILED
BELLPEPPER, ONION, GARLIC
MRS. DASH SEASONING TO TASTE
 
(3)               1 CUP BEANS OR BEAN SOUP
1 CUP FRESH FRUIT
 5-6 ALMONDS
 
(4)               VEGETABLE SOUP 1 – 2 CUPS
PUT IN 1 TSP OLIVE OIL
FRUIT OR FRESH FRUIT JUICE 4 – 6 OZ
½ PIECE EZEKIEL BREAD (OPTIONAL)
 
(5)               SHAKE WITH VANILLA SOY MILK – 2 CUPS
1 SCOOP ISO SOY PROTIEN POWDER
BERRIES ½ CUP
CRUSHED ALMONDS 4-5 PINCHES
ADD ICE AND CINNAMON FLAVOR & BLEND
 
(6)               SLICED TOMATOS (1 TOMATO)
SLICED AVACADO (1/2)
½ CUP FRESH FRUIT JUICE
1 EGG
 
       (7)       1 – 2 EGGS SAUTEED IN OLIVE OIL
      FRESH FRUIT OR STEAMED VEGETABLES ½ CUP
      CARROT JUICE ½ CUP
      WITH ½ APPLE
 
(8)        ½ CHICKEN BREAST
1 SLICE MOZERELLA CHEESE
                  OR
¼ CUP COTTAGE CHEESE (LOW FAT)
FRESH FRUIT JUICE
2 TBSP SUNFLOWER SEEDS
 
LUNCH /DINNERS
 
(1)          VEGGIE BURGER PATTY
2 – 3 SLICES TOMATO
½ - 1 AVACADO
 
(2)          SALAD – ICEBURG & SPINACH LETTUCE
SQUASH/ZUCHINNI
TOMATO, CELERY, AVACADO, EGG, TUNA
PAUL NEWMANS OLIVE OIL DRESSING
 
(3)          ½ LG CHICKEN BREAST
1 ½ CUP SALAD W/SPINACH TOMATO & AVACADO
PAUL NEWMANS OLIVE OIL DRESSING
STEAMED VEGETABLES (BROCOLLI OR CAULIFLOWER)
 
(4)          SMALL LEAN GRILLED STEAK
STEAMED ASPARAGAS
1 SMALL ARTICHOKE W/SMALL AMOUNT OF BUTTER
FRUIT SALAD
 
(5)          GRILLED SALMON
STEAMED GREEN BEANS
STEAMED SQUASH
1 –2 TBSP OLIVE OIL ON GREEN BEANS AND SQUASH
 
(6)          16 BEAN SOUP
ADD DICED TOMATOS OR CANNED TOMATOS
ONION, GARLIC, CELERY, BELL PEPPER. MRS DASH
SEASONING SALT & PEPPER TO TASTE
COOK IN CROCK POT OVERNIGHT
ADD 1 TSP OLIVE OIL TO YOUR BOWL OF BEANS OR HAVE A
SMALL SALAD WITH PAUL NEWMANS OLIVE OIL DRESSING
 
(7)          ONION SOUP
SAUTEE 4-5 ONIONS IN OLIVE OIL UNTIL CLEAR
ADD TO POT WITH 6-8 CUPS WATER
ADD 1-2 CARROTS SLICED
MRS DASH SEASONING
SALT & PEPPER TO TASTE
BRING TO BOIL & COOL 30-45 MINUTES
EAT ½ CHICKEN BREAST
 
 
 
 
 
       (8)     6-8 CUBES TOFU – ADD TOWARD END
                 3 DIFFERENT VEGETABLES SAUTEED IN OLIVE OIL
 
(9)     1 FILLET ORANGE ROUGHY – SMALL AMOUNT BUTTER & LEMON
          ½ BAKED RED POTATO
          SMALL SALAD OR 1 CUP COOKED VEGETABLES
 
(10)    FRESH VEGETABLE STEW
STEW MEAT LEAN – SAUTEE IN 2 TBSP OLIVE OIL & ½ CUP
                                       WATER BEFORE ADDING TO SOUP
WATER 8-10 CUPS
CANNED TOMATO 1-2
CELERY, ONION, GARLIC, BELL PEPPER, GREEN BEANS
CAN ADD 10 – 12 CUBES (SMALL) TOFU
 
(11)        1 SMALL PIECE LEAN STEAK
1 –2 CUP FRUIT (JUICED OR SMOOTHY)
1 AVACADO
 
         (12)    6-8 BOILED SHRIMP
                    ½ AVACADO
                    1 – 2 CUPS SALAD OR STEAMED VEGETABLES
                    SMALL AMOUNT FRUIT (OPTIONAL)
 
 
 
 
 
 
 
 
 
 
 
 
 
            
 
 
 
 
 
 
 
 
 
 
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