My lunch today (and dessert)

I have a new obsession for lunch. Since I can’t have bread, I had to get out of the habit of having sandwiches. It’s for the better anyway, because we always get stuck on sandwiches. Many lunch meats have additives and questionable processing, so we were already eating less sandwiches from before, but I had a hard time figuring out alternatives. In other news, I need chocolate. It’s hard to find healthy chocolate these days and when you do, it’s expensive. I keep making chocolate larabars for the family, and thus sneaking some bites here in there. It’s killing me. So I came up with a plan, which you’ll read about in a minute…

Avocados stuffed with Meag’s chicken salad

Avocados. They’re fantastic. I have started filling them with various salads. Today’s was chicken salad!

Ingredients:

  • Cooked chicken, cut up
  • One stalk celery, sliced thin
  • sunflower seeds
  • equal parts homemade mayo, and Greek yogurt
  • mustard powder
  • pink himalayan salt
  • some homemade sauerkraut or other cultured veggie (or lacto-fermented store bought. very important. not vinegar fermented)

 

If I weren’t on the Maker’s Diet Phase One, I would add some chopped green apple and brown mustard. Maybe even some dried cranberries. Yum!

Anyway, there are no measurements, because I just eyeball it based on how much I want to make. You mix it all together, and there ya go. The sunflower seeds were a fantastic addition.

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Dark Chocolate Balls

There is a bit of honey in this, so adjust your diet for the day accordingly. But I purposefully only put in a day’s single Tablespoon in the recipe so that if you accidentally eat them all… no biggie :) You just can’t have any more sugar for the day.

Ingredients:

  • 1 cup of coconut butter (If you make it yourself, it would be about 2 cups of shredded coconut into the blender. I like to make it in bigger batches because it’s easier on my Vitamix) (Also, you could use almond butter or sunflower butter instead. it will obviously change the taste.)
  • 1/4 cup coconut oil
  • 1/4 cup raw cacao powder
  • 1/4 cup sunflower seeds (optional. soaked and dehydrated. these are my new obsession)
  • 1/4 cup shredded coconut (you can mix some in, or just use it to roll on the outside)
  • 1 TBS honey

Mix it all together, roll into balls (I use something like this), roll in some extra coconut, put on a plate, and freeze for 10 minutes, then transfer to refrigerator to store. I split mine up into little containers for each day, so that I have something built in to tell me STOP. But they’re not super sweet, and much less addictive than store-bought candy. If you have an addiction or a self-control problem, though, those kinds of measures are a good idea!

 

A vital key: Remove Negativity

This is an excerpt from The Maker’s Diet

“One of the keys to my own recovery was to remove negative thinking and negative statements from my life. When I went to California to live with the man who taught me the first principles of how to eat foods from the Bible, he forced me to examin my negative thinking. Basically, he gave me no choice.

I stayed in his home, and we studied the Bible in family meetings every day. He would not tolerate any negativity. I used to sit in the meetings wearing a frown, which had become a regular part of my wardrobe for two years. He eventually made me sit in another room because he didn’t want his kids to learn that negative demeaner from me! His tough standards of conduct amounted to a rough boot camp for my soul.

I had no one to complain to because the family was not allowed to entertain negative words. And somehow the positive principles he waught we wearing off on me. I remember thinking as I left the bathroom one time, I may have a stomachache in ten minutes, but right now I am fine, so I am healed. And I started believing my positive statement and thanking God for my healing. I learned to count my blessings for the few moments that I had when I was free from pain and nausea. It was a valuable lesson in learning how to live a moment-to-moment life of thanksgiving.

One night, after several weeks on the biblical diet, I finally believed that I was healed. I would no longer focus on the negative or on what would happen tomorrow or in the next hour. I had to take conscious steps to make the change from negativity to thinking positive thoughts, but it was worth it! If I could only say positive things (which were all that were allowed in that home), I had to find the positive in my seemingly negative situation. When I had a short time in which I didn’t feel agonizing pain, I started to say, “I am well for this moment.” I discovered that faith is not just something you say– it is something you live, moment to moment.

The impact of this change in my thinking was a huge factor in my healing. I believe that faith and positive thinking, based on God’s Word, are vital keys to recovering and maintaining health. That is why faith the size of a tiny mystard seed can move mountains. (Se Matthew 17:20) When I was sick, I was unhappy; I didn’t have tangible joy, but I had faith. That was the seed–or foundation–from which my miracle could “grow”.

Psychologist Dan Baker discovered virtually the same thing after dealing with the devastating death of his infant son, Ryan. The author of What Happy People Know, he said that after his son’s death, he “wanted to wrestle with God and rewrite history.” He said, “Happy people are hugely resilient on the whole. One thing happy people know is that they don’t get to be happy all the time. They can appreciate the moments, the little victories, the small miracles and the relationship with one another.” “

 

So I challenge you to start with one day of saying nothing negative, then build on that. If you don’t have anything positive to say, don’t say anything. But I like what he said about finding the positive in his situation, just so that he could speak!

I just made a poster for the girls, and I plan on enforcing it with a reward type program. The poster says: THINK before you speak.

T- Is is true?

H- is it helpful?

I- is it inspiring?

N- is it necessary?

K- is it kind?

Depending on where you’re at in your health, how long you’ve struggled, or what type of personality you have, you may start taking it out on others. Coping with your pain by speaking negatively to others. It becomes habit. I do it all the time. So this is one thing to keep in mind, and also, no complaining. There IS a difference between discussing your symptoms with someone and complaining about them. If discussing them might help you work through them or find a treatment or a cause, then that is fine. If you’re just complaining for release, don’t do it!

The Maker’s Diet Phase 2

New Foods to Enjoy

Meat (grass fed/ organic is best)

  • All meats listed in phase one

Fish (wild freshwater/ocean-caught fish is best–check for fins and scales)

  • All fish listed in phase one

Poultry (pastured/organic is best)

  • All poultry listed in phase one

Eggs

  • Fish roe or caveat (fresh, not preserved)

Luncheon meat (organic and nitrite/nitrate free is best)

  • Turkey, sliced (free-range, preservative free)
  • Roast beef, sliced (free range, preservative free)

Dairy

  • Homemade kefir from raw or nonhomogenized cows milk
  • Kefir from pastured nonhomogenized cows milk
  • Raw cows milk hard cheeses
  • Cow’s milk cottage cheeses
  • Cow’s milk ricotta cheeses
  • Cow’s milk plain whole-milk yogurt
  • Cow’s milk passion sour cream
  • Raw goat’s milk

Fats and oils

  • Expeller-pressed peanut oil

Vegetables (organic fresh or frozen is best)

  • Sweet potatoes
  • Yams
  • Corn

Beans and legumes (soaked or fermented is best)

  • White beans
  • Black beans
  • Kidney beans
  • Navy beans
  • Tempeh (fermented soybean)

Nuts and seeds (organic, raw, soaked is best)

  • Walnuts
  • Hazelnuts
  • Macadamia nuts
  • Brazil nuts
  • Pecans

Condiments, spices, seasonings (organic is best)

  • Ketchup (NO sugar! Check the ingredients or make it yourself! There’s a more complicated recipe here if you think you might like it better.)
  • All-natural salad dressings (no sugar, no preservatives. check ingredients)
  • All-natural marinades (no sugar, no preservatives, check ingredients)

Fruits

  • Apples
  • Grapes
  • peaches
  • pears
  • kiwi
  • pomegranates
  • guava
  • apricots
  • melon
  • oranges
  • plums
  • pineapple
  • passion fruit

Beverages

  • raw vegetable juice (beet or carrot, maximum 50%of total)
  • coconut water

Sweeteners

  • unheated raw honey (up to 3 tablespoons per day)
  • stevia (I would be careful about this, and do some research first)

Miscellaneous

  • Same as phase one

 

Phase Two Foods to Avoid

Meat

  • pork
  • bacon
  • ostrich
  • imitation meat product (soy)
  • Veggie burgers
  • ham
  • sausage
  • emu

Fish and Seafood 

  • Fried, breaded fish
  • eel
  • shark
  • catfish
  • squid
  • Avoid all shellfish including crab, oyster, mussels, lobster, shrimp, scallops and crawfish

Poultry

  • Fried, breaded chicken

Eggs

  • Imitation eggs (such as Egg Beaters)

Luncheon meat

  • Ham
  • Corned beef

Dairy 

  • Soy milk
  • Almond milk
  • Rice milk
  • Avoid all commercial dairy products, including milk, ice cream, cheese and yogurt

Fats and oils

  • Lard
  • Shortening
  • Safflower oil
  • Sunflower oil
  • Cottonseed oil
  • Margarine
  • Soy oil
  • Canola oil
  • Corn oil
  • Any partially hydrogenated oils

Vegetables 

  • White potato

Beans and Legumes

  • Soy beans
  • Tofu
  • Garbanzo beans
  • Lima beans

Nuts and seeds 

  • Peanuts
  • honey-roasted nuts
  • peanut butter
  • cashews
  • nuts of seeds roasted in oil

Condiments, spices, seasonings

  • All spices that contain added sugar

Fruits

  • Bananas
  • Papaya
  • Mango
  • Canned fruit
  • Avoid dried fruits including raisins, dates, figs, prunes, bananas, mango and papaya

Beverages

  • Alcoholic beverages of any kind
  • fruit juices
  • chlorinated tap water (you can put some water in a pitcher and let it sit out for a day if you don’t have a filter)
  • sodas
  • pre-ground commercial coffee

Grains and starchy carbohydrates

  • Avoid all grains and starchy foods in phase two, including bread, pasta, cereal, rice, oatmeal, pastries, and baked goods

Sweeteners

  • Sugar
  • heated honey
  • maple syrup
  • fructose and corn syrup
  • all artificial sweeteners, including aspartame, sucralose, and Acesulfame K
  • Sugar alcohol, including sorbitold, maltitol and xylitol

Miscellaneous

  • Milk or whey protein podwer from cow’s milk
  • Soy protein powder
  • Rice protein powder

 

 

How I did phase One

I blundered through this. We have already transitioned to Real Food for the most part, but we were still having dessert every night. They were made of real food ingredients, but it was creating a bad habit. And too much sugar in ANY form is bad. I am a sugar addict, and I have Candida over-growth issues, so Phase One is so important to me that I will probably do it for an extra week, just in case. But I have a toddler I have to cook for, and two picky children who only eat a Real Food diet half (or less) of the time. The toddler eats real food, but somehow that doesn’t make it easier. Chasing him around AND trying to come up with grain free and sugar free foods has been a challenge. The last two weeks, I certainly didn’t have the time to sit and make a pretty meal plan and grocery shop for strictly those ingredients. I have just been winging it! But in doing so, I did come up with a decent example menu. This isn’t exactly one week. I pulled random meals, because I only managed to take notes for a few days! And I also have some links for some pretty delicious nighttime snack ideas to get you through sweet cravings. That being said, I think it IS important to get out of the “dessert” mentality. So I suggest either going some nights without a post-dinner snack at all, or going some nights with a savory snack like raw carrots, beef jerky, or grain-free crackers and goat cheese. So without further ado…

Day One

Breakfast: 2 fried eggs and a slice of uncured turkey bacon

Lunch: tuna salad, with homemade mayo (recipe to follow), greek yogurt, hard boiled eggs, and cultured carrots (recipe to follow)

Dinner: Burger on lettuce with avocado and sauteed mushrooms (I just cooked the burger on a cast iron skillet. nothing fancy. You can marinate with approved ingredients, no added sugar)

Snack: Kefir smoothie (kefir, frozen berries, raw spinach, raw carrots, chia seeds, coconut oil, extra water as needed)

Day Two

Breakfast: Kefir smoothie and 1 fried egg

Lunch: Avocado half, filled with chicken salad. Rudabaga salad and roasted carrots on the side (recipes to follow)

Dinner: Steak and roasted veggies (cauliflower, broccoli and brussels sprouts)

Snack: Homemade beef jerky

Day Three

Breakfast: 1 fried egg, sauteed mushrooms, 1 grain-free muffin with homemade chia-seed jam (recipes to follow)

Lunch: Kefir smoothie and a veggie salad with olive oil and Apple cider vinegar (ACV)

Dinner: Coconut “breaded” flounder and roasted veggies (carrots and brussels sprouts)

Snack: strawberries, goat cheese, and homemade grain-free crackers (recipe to follow)

Day Four

Breakfast: Veggie omelet, 1 grain-free muffin with homemade chia-seed jam

Lunch: Portebello mushroom stuffed with homemade chicken salad and topped with slice of hard goat cheese

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Dinner: Grilled chicken breast, mashed cauliflower & carrots (“recipe” to follow), and homemade cultured sauerkraut

Snack: Strawberry basil goat cheese tart (recipe to follow)

Recipes

Homemade Mayonnaise: You can find some good info on mayo here, and she has a link to her recipe, as well as some variations such as tartar sauce. I use olive oil instead of avocado oil, simply because I don’t want to go hunting for avocado oil. I also use ACV instead of white vinegar. I chose to link her recipe because she hand mixes it. I tried the Vitamix and the Kitchen Aid, but it is VITAL that the yolk gets properly beaten BEFORE the oil is added, and those appliance are too big to get to it!

Cultured Carrots: Here is a recipe for lacto-fermented carrot sticks. I love them. They’re like carrot pickles ;) You can also add a little kefir whey (the liquid part of kefir, when it seperates) to help it along, if you want, but it isn’t necessary.

Cultured Sauerkraut: Here is a recipe for sauerkraut. I use this recipe, because I have a 3 gallon ceramic crock and I make a lot at once (we eat it!). But this is a good start :)

Cultured veggies in general: Here is a link to my fermenting Pinterest board. I can’t stress enough the importance of ferments in your diet.

Rudabaga salad: Here is a recipe similar to what I did. As always, keep in mind ingredients that are on the “foods to avoid list” and substitute as needed. Fermented carrots or something would have been good in here, but I was out. Dried cherries or cranberries would have been yummy too; the sweetness would cut the bitterness of the rudabega. Also, I always use half homemade mayo and half plain Greek yogurt. And I added chives for good measure. It’s a salad. Just put stuff in it ;)

Layered salad: I recently saw this recipe. I haven’t tried it yet, but it’s a great idea!

Roasted veggies: You don’t really need a recipe for this. I preheat the oven to 400 degrees. I pick a veggie, or several. I melt some coconut oil (I actually bought some of the cheap stuff, not extra-virgin, because I use it so often for roasting. I use extra-virgin for anything and everything else. But I literally roast veggies every day) and then toss the veggies in it, along with any spices. I put the veggies on a baking sheet/stone and roast them for 20 minutes or so, stirring halfway through. Get creative. You can do this with green beans or asparagus or beats or butternut squash. I do sweet potatoes and organic potatoes for the rest of the family sometimes.

Roasted carrots: I cut these in half, and then I quarter them so that they’re in french fry-like shapes. Then I toss them in the coconut oil and some ceylon cinnamon, ground ginger, and nutmeg, and a bit of Himalayan Pink salt. No need for any honey, these are delicious :)

Roasted Brussels Sprouts: I cut the huge ones in half, but leave small ones whole. Toss them in coconut oil then add pepper and pink salt. Some other herbs and spices would taste great, but in a hurry I keep it simple.

Roasted Cauliflower: I break these up pretty small, toss them in the oil, then pink salt, pepper, and usually Tumeric. I think I just love the yellow color, and there are added health benefits :)

Roasted Broccoli: We cut these in long strips, but sometimes I also like to chop up the “trunks” in smaller pieces. Then I just treat them like everything else.

Grain-free muffins: I think this recipe actually needs a little work. So, play with it yourself, or I’ll get back to you! You can google grain-free muffin recipes, but they come in varying difficulty levels. A lot of them mix a ton of different random flours.

Chia seed jam: You can use this recipe with any berries. Use honey instead of syrup for phase one!

Grain-free crackers: This recipe and this recipe is good. I used almond meal instead of almond flour. You can make almond flour the same way you make coconut flour, or you can buy it, or you can get almond meal from Trader Joe’s. Next time I plan on making a cracker like this but with cinnamon instead. Yum!

Mashed cauliflower and carrots: I literally just steamed carrots and cauliflower, mashed them, then put butter and salt in them. Yum yum :)

Coconut “breaded” flounder: You can use any fish. Just make sure you pat the fish dry with a clean cloth or paper towel, then dip it in egg, and then in shredded (unsweetened) coconut. Fry in coconut oil on a cast iron skillet and, bam :)

Strawberry basil goat cheese tart: This is super yummy. I made it for Easter. It’s sweet and savory at the same time. It’s super good. Of course, you should always keep in mind that there is a detox period where everything that isn’t laden with processed sugar is going to taste weird. But after a couple weeks, it’s the opposite. Real food tastes great, processed food is too sugary and “salty” (quotes because it’s not real salt!)

Other helpful recipes

Coconut butter: This is how you make coconut butter. A lot of yummy recipes use this, but Westley and I literally just ate it with a spoon this morning. It’s delicious.

Coconut milk and coconut flour: This comes in handy when you’re trying to cook grain-free. 

Almond butter: Any nut butter is basically the same. You put it in a processor or Vitamix until it gets creamy. Coconut and peanut doesn’t take as long as cashew and almond, evidently. You need to process almonds for quite a while, I’m told.

Strawberry white chocolate candy: I used this recipe, but I used butter instead of cacao butter. Cacao butter is very expensive. Even grass-fed butter is less expensive than cacao butter. Next time I’m going to use coconut oil and more coconut butter. I think I might even just add the strawberries to one of the following recipes.

Coconut Snowballs: This is the recipe.I don’t know if it’s because I used honey rather than syrup, but it was way too sweet. I would start with 1 TBS of honey and add from there. Coconut butter is so good on its own, it probably doesn’t even really need honey. You could omit the honey altogether and maybe add those freeze dried strawberries!

Coconut-honey candy: This is the recipe.  I’m excited about this one too. It’s similar to recipes I’ve tried, but I always used syrup. Pure maple syrup is good, but if you’re trying to cut down on sugar (even natural sugar), which is what The Maker’s Diet 40-day plan does, you want to stick to the small amount of honey (which means you could only have one piece, or something like that. For now.)

Coconut flour tortilla: I plan on trying this soon.  I feel like it should come in handy when you want to eat something in a wrap, or when everyone else is eating tacos!

Cauliflower tortilla: I do something like this  for Westley and might start for myself too, again for wraps. If you have a nut milk bag (also handy for making coconut milk or almond milk), it makes it a TON easier.

Peanut Butter cups: I found this recipe in preparation for Easter. In adhering strictly to Phase one, you could probably only have one or two of these. But I think it could make Easter much more enjoyable. Even if you indulged, it would be less of a cheat than a Cadbury egg! I will probably make these next year and skip the store-bought candy all together!

My Pinterest board: This is the link to my Maker’s Diet Phase One Pinterest board. I add to it when I come across things that either fit the rules or can be tweaked very easily.

I hope this helps! Here’s to good health!

Phase One Meals

This is the sample menu from The Maker’s Diet, and I will include the recipes in this post. But then I will probably post what my meals actually looked in one week. As a mom of a toddler, I have to wing it and make things quickly. I haven’t been able to sit down and actually make a meal plan, so this is a good example of “If I can do it, you can do it” :D If you’re the only one you cook for, make sure you make use of leftovers. Put them in the fridge if you plan on eating them within the week. But if you plan for more variety, freeze the leftovers for the next week, free of cooking!

Note: Rubin recommends a partial fast once a week. I have never heard of this before and, while it’s interesting, I can’t attest to its effectiveness. For those of us who are believers, I’m sure it can be helpful from a spiritual standpoint either way. But it is not required. You might pick one day a week where you just skip one meal, or omit a certain part of your diet, or simply continue on as normal. His claim is that the body rests and cleanses itself during this fast day.

Day One

Breakfast: Stir-fried veggies and fried eggs (prepared any way you desire; over-easy, medium or well. Fry in extra-virgin coconut oil or butter)

Lunch: Tuna salad (recipe to follow), raw carrots and celery

Dinner: French-style London Broil (recipe to follow) and a green salad

Evening snack: 1/2 cup strawberries with 1 oz of goat’s milk cheese

Day Two

Breakfast: Vegetable Frittata (recipe to follow)

Lunch: Coconut milk soup (recipe to follow)

Dinner: Wild Alaskan Salmon with pecan pesto (recipe to follow), green salad, cultured vegetables

Evening snack: Carrot, celery, and raw almond butter

Day Three

Breakfast: Onion, pepper, and goat cheese omelet (recipe to follow)

Lunch: Oriental red meat salad (recipe to follow)

Dinner: Coconut milk soup, Easy broiled halibut (recipe to follow), green salad

Evening snack: Goat’s milk yogurt, raw honey, vanilla, and blueberries

Day Four

Breakfast: None (partial fast day)

Lunch: None (partial fast day)

Dinner: Cultured veggies; green salad; Tuna steaks, oriental syle (recipe to follow)

Evening snack: None (partial fast day)

Recipes

Tuna Salad: 1 can water-packed tuna, 1 TBS omega-3 mayonnaise, 1 TBS flaxseed oil or garlic-chili flax, chopped onions, chopped peppers, chopped celery.

Combine all ingredients and serve over lettuce or on toasted sprouted bread (no bread in Phase one)

Vegetable Frittata (from Nourishing Traditions by Sally Fallon): 1 cup broccoli flowerets, steamed until tender and broken into small pieces; 1 red pepper, seeded and julienned; 1 medium onion peeled and finely chopped; butter and extra-virgin olive oil; 6 eggs; 1/3 cup sour cream or creme fraiche; 1 tsp finely grated lemon rind; pinch dried oregano; pinch dried rosemary; sea salt and freshly ground pepper; 1 cup grated raw Monterey Jack Cheese

In a case iron skillet, saute pepper and onion in butter and olive oil until soft. Remove with a slotted spoon. Beat eggs with cream and seasonings. Stir in broccoli, peppers, and onion. Melt more butter and olive oil in the pan and pour in egg micture. Cook over medium heat about 5 minutes until underside is golden. Sprinkle cheese on top and place under the broiler for a few minutes until the frittata puffs and browns. Cut into wedges and serve. Serves 4.

Coconut Milk Soup: 1.5 Quarts of homemade fish or chicken stock; 1.5 cups coconut milk and cream; 1 lb chicken or fish, cut into small cubes; 3 jalepeno chilis, dices or 1/2 tsp cayenne pepper, dried; 1 TBS grated fresh ginger, 2 TBS fish sauce (optional); 2-4 TBS lime juice; chopped cilantro for garnish

Simmer all ingredients until meat is cooked through. Garnish with cilantro. Serves 6-8

Wild Alaskan Salmon with Pecan Pesto (by Keith Tindall from White Egret Farm): 4 wild Alaskan salmon fillets’ 1/3 lb shelled pecans; 3 oz cold butter; 2-3 fresh jalepenos; 1 small lemon or orange; 1-3 in sprig of rosemary; olive oil; celtic sea salt; pepper

Heat oven to 300 degrees and toast pecans on a cookie sheet until you can smell the aroma of toasted pecans, about 20-30 minutes. Transfer to a cool cookie sheet. Rinse salmon and pat dry. Butterfly fillets with a sharp knife if desired. Rub salmon with olive oil; salt and pepper both sides. Heat iron skillet or other heavy skillet over medium heat. Saute fillets until firm to the touch.

Prepare jalepenos by removing the tops and splitting lengthwise. De-rib and remove seeds with a sharp knife. Chop coarsely. Cut the cold butter into 1/2 TBS pats. Prepare the zest of 1/2 the lemon or orange, and chop finely. Chop the rosemary into very fine pieces. Add the butter, chopped jalepenos, pecans, rosemary and lemon zest to a food processor. Process for 5-8 seconds and scrape the bowl. Repeat 2-3 times until a paste has formed. Do not over-process. Spread the pesto over the cooked salmon. Serves 4.

Basic Omelet: 4 fresh eggs at room temperature; 3 TBS extra virgin coconut oil or butter; pinch sea salt

Crack eggs into a bowl. Add water and sea salt, and blend with a wire whisk (do not over-whisk or omelet will be tough). Melt coconut oil or butter in a cast iron skillet or frying pan. When foam subsides, add egg mixture. Tip pan to allow egg to cover the entire pan. Cook several minutes over medium heat until underside is lightly browned. Lift up one side with a spatula and fold omelet in half. Reduce heat and cook another 30 minutes or so– this will allow the egg on the inside to cook. Slide omelet onto a heated platter and serve. Serves 2.

Variation: Onion, pepper and goat cheese omelet–Saute 1 small onion, thinly sliced and 1/2 red pepper, cut into julienne strips, in a little extra virgin coconut oil or butter until tender. Strew this evenly over the egg mixture as it begins to cook, along with 2 ounces of goat’s milk cheddar or feta cheese.

Variation: Garden Herb Omelet– Scatter 1 TBS parsley, finely chopped, 1 TVS chives, finely chopped, 1 TBS thyme or other garden herb, finely chopped, over omelet as it begins to cook.

Variation: Mushroom swiss omelet– Saute 1/2 lb fresh mushrooms thinly sliced, in extra-virgin coconut oil or butter and olive oil. Scatter mushrooms and grated Swiss cheese over the omelet as it begins to cook.

Variation: Sausage and pepper omelet– Saute 1/4 cup turkey or buffalo sausage and red or yellow peppers in a little extra-virgin coconut oil or butter until crumbly. Scatter over the omelet as it begins to cook.

Variation: Spinach and feta omelet– Add chopped onion to beaten eggs. Add more onions, spinach, tomatoes and feta cheese as it begins to cook.

Variation: Tomato basil omelet– Scatter 1/4 cup diced tomato and chopped fresh basil over omelet as it begins to cook.

Easy Broiled Halibut (from The Lazy Person’s Whole Food Cookbook by Stephen Byrnes)1-2 lb halibut; lemon juice; butter or extra-virgin coconut oil; sea salt or Herbamare; pepper

Wipe halibut slices with damp cloth and sprinkle with salt, pepper and lemon juice. Dot with oil or butter. Broil under high heat, turning frequently till brown. Serves 6-8

Oriental Red Meat Salad: 1.5 lb beef flank steak, or similar cut from lamb or game; 1/2 cup lemon juice; 6 TBS soy sauce; 2 TBS EVOO; 1 TBS toasted sesame oil; 1 tsp grated fresh ginger; pinch of red pepper flakes; 2 TBS toasted sesame seeds; 1/2 lb snow peas, steamed lightly and cut into quarters at an angle; 1 lb bean sprouts, steamed lightly; 1 red pepper, seeded and cut into julienne.

Using a sharp knife, score the flank steak or red meat pieces across the grain on both sides. Broil 3 or 4 minutes to a side or until meat is medium rare. Transfer to a cutting board and  let stand for 10 minutes. Meanwhile, mix the lemon juice, soy sauce, oils, ginger and red pepper flakes together. Cut the meat across the gain on an angle into very thin slices, then cut these slices into a jullienne. Marinate with soy sauce mixture for several hours in the refrigerator. Mix with sesame seeds and vegetables just before serving. Serves 6.

Tuna Steaks, Oriental style (From Nourishing Traditions by Sally Fallon): 2 lb tuna steak, about 1 in thick; extra-virgin olive oil; sea salt and freshly ground pepper; 3 cloves garlic; 1/4 cup fresh ginger peeled and coarsely chopped; 2 TBS dijon-type mustard; 1 TBS raw honey; 1/2 cup rice vinegar; 2 TBS fish sauce (optional); 1 TBS toasted sesame oil; 1/3 cup extra-virgin coconut oil; 1 bunch chopped green onions; 3 TBS sesame seeds, toasted in oven.

Brush tuna steaks with coconut oil and sprinkle with salt and pepper. Grill about 5 minutes per side on a barbecue or under a broiler. Transfer to a heated platter and keep warm until ready to serve. Meanwhile, place garlic, ginger, mustard, fish sauce and soy sauce in food processor; process until blended. Add honey and vinegar and process again. With motor running, add oil gradually so that sauce emulsifies and becomes thick.

Place tuna steak servings on warmed plated. Spoon sauce over and garnish with green onions and sesame seeds. The dish goes well with spinach, chard, Chinese peas or steamed Chinese cabbage. Serves 6.

Toxins Aren’t Just in Your Food

During these 40 days, I challenge you to take a look at the other toxins you’re exposed to every day. This might seem a little extreme, but when you are inhaling tons of toxins and slathering them all over your skin, you’re basically unraveling all of the hard work you’re doing with your diet!

 

Cleaning Products

Household cleaning products are expensive and bad for our health. We are surrounded by advertisements telling us that we can buy 20 different products in their specially designed and wasteful packages, in order to get the cleanest counter tops, windows, toilets, tubs, wood floors, table tops, and AIR. We buy half a dozen types of disinfectants, which are actually harmful to our immune system. And meanwhile we’re overloading our bodies with toxins by breathing and touching these chemicals. Inhaling toxins is actually more dangerous than eating them because they go straight to our blood stream without going through the organs that we were given to help protect us.

Besides, it is a total waste of money! This may be difficult, (and when we first did this, we still hoarded a few cleaners “in case of emergency”) but I recommend that you dump it all. It will rid your house of clutter, too! Here is a good blog of recipes, complete with a list of all the ingredients you’ll need. You can do this one product at a time for budget reasons. We started by replacing our cleaners with an all-purpose vinegar solution. Now, we always have the ingredients to make a cleaner for any need that arises. If you have the money and not the time, there are also some safer products that you can buy. But it really doesn’t take much time or prep to make these.

Beauty and Hygiene Products

Your skin is the largest organ in your body, and it absorbs everything. We don’t think about it. We put all kinds of things all over our skin and don’t realize that what we put on our skin is as important as what we put in our body. If you’re gluten intolerant and your shampoo has gluten in it (they do. I don’t know why.), you’re going to have a reaction. I gave up soy in my diet, but knew there was still soy in the all-natural soap that we use. So we have to switch soaps. There are probably toxins in just about everything: shampoo, conditioner, face wash, tooth paste, deodorant, body wash, chap stick, make up, lotion, perfume, mouthwash, etc. I am STILL slowly throwing things away from my bathroom.  I realize that some of you can’t sit around the house researching ingredients and making concoctions in your kitchen. I have started this group so that we can help each other find the best way to lessen the harmful chemicals in our lives.

  • Shampoo: There is a long list of harmful chemicals in shampoo, and we’re also addicted to it. It dries our hair out and forces our scalps to increase its natural oil input…and then our hair is oily so we have to shampoo again. I recommend that you stretch out the amount of time you go without shampooing, until it’s only once a week or less, and look into some “no-poo” options (some people are comfortable just buying more natural shampoo brands. I am very mistrustful, myself, though.) I use a dry shampoo like this or this in between washes; I rinse my hair thoroughly with water every time I shower; and every few days, I wash with this homemade shampoo.
  • Toothpaste: Most toothpastes have fluoride in them. You CAN buy toothpaste without fluoride, so you don’t necessarily have to make it. Here is a list of recipes to get you started if you do want to make your own. I recently made a cinnamon nutmeg toothpaste that is pretty wonderful.
  • Deodorant: Here is why you want to stop using the usual stuff. Last time I needed some, I just bought some mineral salt spray deodorant from the Vitamin Shoppe. You can probably get some from the health food store, and there are a couple options at Trader Joe’s. Or you can try some of these recipes here. You don’t want something that keeps you from sweating. You just want something that kills the bacteria so that it doesn’t smell.
  • Lotion: I’m not even going to get into the stuff that they put in lotions these days. You just have to remember that if you don’t know what it is, and you wouldn’t eat it, you probably don’t want it on your skin either. I have a healing balm that I use as a lotion, or I just use coconut oil. There are a ton of different recipes you can use, but there are some brands that are fine to buy as well. Eos makes one, actually, though it isn’t exactly cheap.
  • Chapstick: Eos is all good ingredients and, as long as you don’t lose it, it lasts a long time, so the expense isn’t a big deal.
  • Shaving cream: Just use soap.
  • Soap: You don’t want soy in your soap because of the estrogenic effects, which is why we have to switch from our normal “all natural” soap (just because soy is natural doesn’t mean it’s healthy). This is a good option, and Ivory soap is okay too.

I just wanted to give you a quick summary just so that you will take a look at what is going into your body. This isn’t a graded class, so if you don’t take my advice, only you will know! :) But I think it’s important to note that food isn’t the only thing that affects our health (though it is a big one), and if we lessen our use of these toxins, then we might notice a bigger difference in the long run.

The Maker’s Diet- Introduction.

Hi guys!

I’m starting this adventure by posting the “Foods to Enjoy” list and the “Foods to Avoid” list for phase one. I want everyone to go into this knowing what you’re going to have to give up and what you’ll be encouraged to eat. Keep in mind that if you cannot afford the organic or grass-fed version, it is okay (unless otherwise noted). There are more health benefits (especially for meat), but there are still benefits to whatever you have available to you in that category. It’s still better than McDonald’s. As much as I love the idea, I can’t get a hold of raw goat’s milk right now, so I use organic whole cow’s milk to make kefir, and I try not to drink cow’s milk alone very often, and I use coconut milk sometimes, which is allowed.

 

Phase One: Foods to Enjoy

Meat (grass-fed/organic is best)

  • Beef
  • Lamb
  • Veal
  • Buffalo
  • Venison
  • Elk
  • Goat
  • Meat bone soup/stock/broth
  • Liver and heart (must be organic)
  • Beef or buffalo sausage or hot dogs (no pork casing– organic and nitrite/nitrate free is best) (Use sparingly in phase one.)

Fish (wild freshwater/ocean-caught fish is best; make sure it has fins and scales

  • Salmon
  • Halibut
  • Tuna
  • Cod
  • Scrod
  • Grouper
  • Haddock
  • Mahi mahi
  • Pompano
  • Wahoo
  • Trout
  • Tilapia
  • Orange roughy
  • Sea bass
  • Snapper
  • Mackerel
  • Herring
  • Sole
  • Whitefish
  • fish bone soup/stock/broth
  • Salmon (canned in spring water)
  • Tuna (canned in spring water)
  • Sardines (canned in water or olive oil only)

Poultry (pastured/organic is best)

  • Chicken
  • Guinea fowl
  • Duck
  • Cornish game hen
  • turkey
  • poultry bone soup/stock/broth
  • Chicken or turkey bacon (no pork casing– organic and nitrite/nitrate free is best) (Use sparingly in phase one)
  • Liver and heart (must be organic)

Eggs (pastured is best)

  • Chicken eggs (whole with yolk)
  • Duck eggs (whole with yolk)

Dairy

  • Goat’s milk yogurt (plain)
  • Homemade kefir from goat’s milk
  • Soft goat’s milk cheese
  • Goat’s milk hard cheese
  • Sheep’s milk hard cheeses

Fats and oils (organic is best)

  • Ghee
  • cow’s milk butter, organic
  • Avocado
  • Extra-virgin coconut oil (best for cooking)
  • Extra-virgin olive oil (not best for cooking)
  • Flax seed oil (not for cooking)
  • Hemp seed oil (not for cooking)
  • Goat’s milk butter (not for cooking)
  • Raw cow’s milk butter, grass-fed (not for cooking)
  • Expeller-pressed sesame oil
  • Coconut milk/cream (canned or homemade, NOT from a carton in the refrigerator section)

Vegetables (organic fresh or frozen is best) (make use of the Dirty Dozen and the Clean Fifteen to save money)

  • Broccoli
  • Asparagus
  • Cauliflower
  • Cabbage
  • Squash (winter or summer)
  • Beets
  • Brussels sprouts
  • Carrots
  • Celery
  • Cucumber
  • Eggplant
  • Garlic
  • Okra
  • Spinach
  • Peas
  • String beans
  • Pumpkin
  • Rudabaga
  • Onion
  • Lettuce (leaf of all kinds)
  • Mushrooms
  • Peppers
  • Tomatoes
  • Leafy greens (kale, collard, broccoli rabe, mustard greens, etc.)
  • Raw lafy greens (endive, escarole, radicchio, arugula, frisse, etc.)
  • Sprouts (broccoli, sunflower, pea shoots, radish, etc.)
  • Sea vegetables (kelp, dulse, nori, kombu, hijiki)
  • Raw, fermented vegetables (lacto-fermented only, no vinegar) (you can get these at health food stores)

Beans and legumes (soaked or fermented is best)

  • Small amounts of fermented soybean paste (miso) as a broth
  • Lentils

Nuts and seeds (organic, raw or soaked is best)

  • Almonds
  • Pumpkin seeds
  • Hemp seeds
  • Flax seed (raw and ground)
  • Sunflower seeds
  • Almond butter
  • Hemp seed butter
  • Sunflower butter
  • Pumpkin seed butter
  • Tahini, sesame butter

Condiments, spices, seasonings (organic is best)

  • Salsa (fresh or canned)
  • Tomato sauce (no added sugar or soybean oil)
  • Guacamole (fresh)
  • Apple Cider Vinegar
  • Celtic sea salt
  • Mustard
  • Herbamare seasoning
  • Omega-3 mayonnaise (or homemade with pastured egg yolks, ACV and olive oil.)
  • Umeboshi paste
  • Soy sauce (wheat free), tamari
  • Raw salad dressings and marinades (I have recipes)
  • Herbs and spices (no added stabilizers)
  • Pickled ginger (preservative and color free)
  • Wasabe (preservative and color free)
  • Organic flavoring extracts (alcohol based, no sugar added) i.e, vanilla, almond, etc. (very easy to make vanilla yourself)

Fruits (organic fresh or frozen is best)

  • Blueberries
  • Strawberries
  • Blackberries
  • Raspberries
  • Cherries
  • Grapefruit
  • Lemon
  • Lime

Beverages

  • Purified, nonchlorinated water (not bottled water like Dasani. Tap water is better, esp. since Hampton Roads has low levels of flouride and chlorine. So if you can’t afford a filter or purified water, go tap, not bottles)
  • Natural sparkling water, no carbonation added (i.e. Perrier)
  • Herbal teas (preferably organic)–unsweetened or with a small amount of honey)
  • Raw Vegetable juice (beet or carrot juice– maximum 25 percent of total)
  • Lacto-fermented beverages (Kefir, Kvas, Kombucha, water kefir, etc) (I have recipes, and you can also find Kombucha at health food stores)
  • Certified organic coffee– buy whole beans, freeze them, and grind yourself when desired; flavor only with organic cream and a small amount of honey

Sweeteners

  • Unheated, raw honey in very small amounts (1 TBS per day maximum)

Miscellaneous

  • Goat’s milk protein powder

 




 

Phase One: Foods to Avoid

Meat

  • Pork
  • Ham
  • Bacon
  • Pork sausage
  • Veggie burgers
  • Imitation meat product (soy)
  • Ostrich
  • Emu

Fish and Seafood

  • Fried breaded fish
  • Catfish
  • Eel
  • Squid
  • Shark
  • Avoid ALL shellfish, including crab, clams, oyster, mussels, lobster, shrimp, scallops, and crawfish.

Poultry

  • Fried, breaded chicken

Luncheon meat (pre-sliced meat at the store)

  • Turkey
  • Roast Beef
  • Ham
  • Corned Beef

Dairy

  • Soy milk
  • Rice milk
  • Almond milk
  • Avoid all dairy products other than those listed in “Foods to Enjoy”

Fats and oils

  • Lard
  • Shortening
  • Margarine
  • Soy oil
  • Safflower oil
  • Sunflower oil
  • Canola oil
  • Corn oil
  • Cottenseed oil
  • Any partially hydrogenated oil

Vegetables

  • Corn
  • White potato
  • Sweet potato

Beans and Legumes

  • Soy beans
  • Tofu
  • Black beans
  • Kidney beans
  • Navy beans
  • White beans
  • Garbanzo beans (including hummus)
  • Lima beans

Nuts and Seeds

  • Honey-roasted nuts
  • Walnuts
  • Macadamia nuts
  • Pecans
  • Hazelnuts
  • Brazil nuts
  • Peanuts
  • Peanut butter
  • Cashews
  • Nuts or seeds dry or roasted in oil

Condiments, spices, seasonings

  • All spices that contain added sugar
  • Commercial ketchup with sugar
  • Commercial barbecue sauce with sugar

Fruits

  • Avoid all fruits except berries, grapefruit, limes, and lemons. This includes apples, bananas, apricots, grapes, melon, peaches, oranges, pears, dried fruit, and canned fruit.

Beverages

  • Alcoholic beverages of any kind
  • Fruit juices
  • Sodas
  • Chlorinated tap water
  • Pre-ground commercial coffee

Grains and Starchy Carbohydrates

  • Avoid all grains and starchy foods, including bread, pasta, cereal, rice, oatmeal, pastries, and baked goods.

Sweeteners

  • Sugar
  • Heated honey
  • Maple syrup
  • Fructose or corn syrup
  • All artificial sweeteners, including aspartame, sucralose, Acesulfame K
  • Sugar alcohol, including sorbitol and xylitol

Miscellaneous

  • Milk or whey protein powder from cow’s milk
  • Soy protein powder
  • Rice protein powder