Protein Foods:
3 1/2oz. twice daily (the size of a makeup compact case X 2)
. Choose only very lean meat:
>Natural or organic meats
. Skinless natural or organic chicken
. Fresh or frozen, wild caught fish, shrimp, lobster, (except salmon, eel, tuna, salmon, herring or any dried, pickled or smoked fish)
Note: Prepare your protein with minimal or no additional fat. Protein already has your daily quota of saturated fat built into its structure.
All protein preparation should be baked, boiled, or steamed. No grilling or charring, which causes inflammation of the tissue.
Fresh Fruits
. All berries, avocado (fatty fruit), tomato (fruit), grapefruit, lemons, limes, oranges, apples, kiwi, banana and others.
Note: No juicing. Eat the fruit so you get the full benefit of the fiber, nutritional value and the feeling of fullness.
Just remember fruits end product in your body is sugar.
Fresh Vegetables:
3 1/2 oz. twice daily
. Spinach, arugula, beet-greens, all leafy greens, tomatoes, celery (natural diuretic), fennel, onions, radishes, cucumbers, asparagus, cabbage, broccoli, broccoli slaw, cauliflower, zucchini, mushrooms, shallots, parsley, all peppers.
Note:
No pumpkin, squash, beetroot, potatoes of any color or kind, carrots, peas, or corn. Which means starches. Yet you will be eating a few resistant starches like bananas.
Snacks:
2 snacks per day 4-6 hours apart (150 – 200 calories)
. Organic berries, apples, oranges, or ½ a grapefruit.
Fluids:
4-6 8oz. glasses
. Water
. Green tea, Wu Long, Black Coffee, soda water, mineral water, or distilled water.
Note: The juice of one lemon daily is allowed for all purposes. One tablespoon of whole milk daily only!
Seasonings:
. Salt, pepper, vinegar, mustard powder, garlic, sweet basil, red pepper flakes, Italian seasoning, parsley, thyme, marjoram, curry, cumin, turmeric, and others.
. No oil or butter.
. No high sodium seasoning or sauces.
Unsweetened and low calorie foods:
. Specially prepared unsweetened and low calorie foods can be tentatively used but Coach Conner prefers you consume fresh whole foods.
Minimize:
. Bread to one slice by day (no sandwiches or lunch meats).
Or not and
. Grains1 cup
. Pasta 1 cup
>Quinoa pasta
. All dairy (If you crave yogurt, cottage cheese, cheese, cream, half-half, ice cream, sour cream or cream cheese, purchase low fat, low calories, low sodium, and small amounts.)
Don’ts
. No Alcohol except Friday and Saturday night (sorry). But your memory and body will thank you by looking awesome.
. No late night dinners after 9:00PM
. Read labels for sodium content
. Read labels for fiber content but remember fiber that is added to food is not as effective or the same as eating fiber found in whole food.
. No fried foods.
. No desserts
. No artificial sweeteners
. No fat-soluble vitamins. In fact, if you are eating whole nutritious food you probably do not need a multi vitamin.
Do ADD
. Exercise, be active, and enjoy your family and friends instead of food. Learn to celebrate friendships and life, not food.
Staples:
. Dijon mustard
. Vinegar
. Olive oil
. Nonstick cooking spray
. Honey or small amounts of
sugar.