Posted by: Rachael | July 3, 2012

nutrient-dense eating suggestion

(largely, but not exclusively, from Heal Thyself)

EARLY MORNING TONIC BOOST:

Fermented Cod Liver Oil. every. single. day.  (vit A, D, K, EFA’s)
Swedish Bitters
Lemon juice
fresh squeezed, 1 tsp. in every glass of water or smoothie. (alkalizing to body ph, paradoxically)
Apple Cider Vinegar
1T diluted in half glass of warm water

BREAKFAST:

Green smoothie. every. single. day. 2 cups (any frozen fruit plus any dark leafy greens, rotate produce + Vit C powder)
(have second cup for dessert)

Elderberry tea (mid-morning)

LUNCH (OR DINNER):

lacto-fermented sauerkraut. 1/2 C every. single. day. (or other raw, fermented food) (probiotics) (eaten as salad or on rye bread made with flax seed)
Brazil nuts. 1 ONLY, every. single, day. (selenium)
Pumpkin seeds (zinc)
Homemade milk kefir
. every. single. day. 1 cup (gradually work up)  (B vits, enzymes, most probiotic in proper ph)

Green tea (mid-afternoon)

DINNER (OR LUNCH):

Coconut oil. 1 Tbs every. single. day. (medium chain fatty acids, kills candida in the large intestine)
lentils or beans. 1 cup per day. (folate, molybdenum)
Homemade bone broth. every. single. day. 1 cup (MANY nutrients needed for detox, plus minerals)
Kelp. 1 tsp every day
liver. on ounce, only three times a week. (B vits essential for detox)
fermented condiment
Green smoothie dessert(or make it into icecream!)

LATE EVENING:

Raw local honey. 1 Tbs. at bedtime. (helps bifidum bacteria to grow in the gut)
Nettles infusion. 1 cup per day. (many vitamins and minerals and phytonutrients)

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Pantry List:
cod liver oil
Swedish bitters
Vit C powder
ACV
elderberry tea
brazil nuts
pumpkin seeds
green tea
coconut oil
kelp
honey
nettles

Fresh Produce List:
smoothie fruit
smoothie greens
lemons

Homemade List:
sauerkraut                             5C/day                  35C/wk          cabbage/onion/radish/carrot/whey/salt
sourdough rye bread              1 loaf/day               7/wk          rye/wheat/starter/salt/coriander/caraway/flax seed/pumpkin seed
milk kefir                               2l/day               14l/wk                 milk/kefir grains
sprouted lentils or beans         5dryC/day              35C/wk   range of beans and pulses
bone broth                             2l/day               14l/wk                bones/vinegar/celery/onion/carrot
fermented condiment             1C/day                    7C/wk       whey/salt/veges

EXTRAS:
(possibly breakfast cereal)
cheese for lunch
veg and sometimes meat for dinner

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