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Nutritional Typing
Mercola.com is the worlds #1-ranked natural health website, with over one million
subscribers to its free newsletter. Millions of people visit www.Mercola.com each day
to search for proven and practical solutions to their health and wellness concerns.
DR. MERCOLA
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Veggie Types
Food Chart 3
Meal Instructions 4Meal Ideas 5Daily Tips 6-8
Mixed Types
Primary Food Chart 9Secondary Food Chart 10Meal Instructions 11Meal Ideas 12
Daily Tips 13-15
Protein Types
Food Chart 16Meal Instructions 17
Meal Ideas 18Daily Tips 19-21
3-8
9-15
16-21
Table of Contents
Gluten SensitivityMeal Instructions and Recipes
Gluten Free
Meal Diary
Daily Diary for Women 50
Daily Diary for Men 51
50-51
22-49
22-4041-49
Information fo r Your Nutri tional Type
Other Information
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Nutritional Typing Test - Veggie Type
G
Very Low Glycemic High G
Lettuce (on the
(All varieties) - Amar
Alfalfa sprouts - Brow
- Buckw
Beet Greens - Corn
Collard Greens (on th
- Millet
- Oats
Fennel - Quino
- Wild R
Endive High Glycemic Grapes
Horseradish - Parsnip Nectarine
- Banana
Radicchio - Sweet Potato Persimmon
Radish - Taro Plum
Seaweeds - White Potato
Spring Mix Specialty Food - Yam
Watercress
Flounder (Only in
- Avocad
- Cheese - Cocon
- Cottage Cheese - Cheese Fa
Kefir - Cottage Cheese (Unheatsmall am
Milk - Cocon
Yogurt - Flax Se
Eggs Yogurt - Macad
Eggs Tilapia (Black Cod) Nuts & Seeds - Olive O
If RAW, 1 whole egg may be
fine for you - Raw b
White Seabass
Specialty Foods
Chlorella - Almond
Spirulina - Brazil
Natto - Hazelnut/Filbert
- Macadamia
- Pistachio
- Pumpkin
- Sunflower
- Walnut
*Farm raised
If cooked, then emphasize the
WHITES.
Example: Eat 2 to 4 Egg Whites
for each Yolk
If Raw, full fat may be fine in
small amounts
Bok Choy
(Chinese Cabbage)
Summer Squash(Yellow Squash)
- Sunchoke (Jerusalem
artichoke)
Pr imary Foods fo r PROTEIN & FAT
Foods printed with a dash ( - ) may not be right for so me VEGGIE Types
Broccoli sprouts & all othervegetable seed sprouts
Specialty Food
Pr imary Foods fo r CARBOHYDRATES ( p r i n t e d i n b l a c k )
Moderate to High Glycemic
- (Unheated) Really Raw Honey
Fruits should be fresh, raw & slightly unripe
Eaten with the peel or skin
Wheat Grass Juice
Turnip Greens
Tomato
Shallot
Scallion Pear Kiwi
Parsley Peach
Onion All other Melons
Watermelon
Leek Zucchini Fig Tangerine
Kale Turnip Cherries Pineapple
Ginger Root Apricot Papaya
Apple Orange
MangoAll other berriesSpaghetti Squash
Rutabaga Strawberry Lime
Pumpkin Raspberry Lemon
Okra Blueberry Grapefruit
Cilantro Kohlrabi Blackberry Cherimoya
Broccoli Rabe or Raab Hot Peppers
Bell Pepper Carrot
Broccoli Beet
Brussels Sprout Jicama Cantaloupe
Mustard Greens
Pomegranate
Eaten without the peel or skin
Low Glycemic Moderate Glycemic
Albacore Tuna Chicken Breast
Catfish Cornish Hen
Cod Ostrich
Grouper Pheasant* Breast
Mahi Mahi Quail* Breast
Skatewing Perch Turkey Breast
Sole Red Snapper
Striped Bass Sablefish
Scrod
White Tuna
(Wild, ocean caught fishare highly preferred.)
(Only RAW and in small amounts.Always soak nuts & seeds in water
for at least 1 day before eating)While on the 60 days glutenfree plan it is advised to alsoeliminate pasteurized dairy
products.
*
Raw Dairy is much morenutritionally valuable thanpasteurized dairy and isallowable during your initial
60 days of gluten free. Forlistings for raw dairy in yourarea, log ontowww.realmilk.com
FishDairy Dairy Poultry Fat
Arugula
Cabbage
Chard
Cucumber
Mesclun or
Purslane
Dandelion Greens
Eggplant
Garlic
Veggie TFood Chart (Gluten
Rockfish
Pollock
Halibut
Haddock
Turbot
Whole Milk
Kefir
FruitsVegetables
7/29/2019 Nutritional Typing
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itional Typing Test - Veggie Type Meal Instructions
he Prime Veggie Type Meal Plan (Gluten Free)
a.
b.
c.
Make a commitment to choose your foods from your veggie type nutrition plan.
Eat as much fresh organic food as possible.
Work towards an eventual goal of committing a 90% focus on your Veggie type meal plan as presented, while allowing
your liberty of choice within the remaining 10%. If you are following the gluten free meal plan simply be sure to avoid
gluten within your 10% liberty choices.
As a general starting point it is best to consume more than half of your meal from carbohydrates (preferably from vegetables) with a
preferred protein source and a small amount of fat. This will be fine tuned based on the results of your meal diary.
To achieve your optimal results as a veggie type it is best to drink 3 servings of fresh organic vegetable juice daily.
Drinking a fresh organic juice made with your veggie type meal plan vegetables, plus a small amount of acidic fruit, suchas a lemon or lime, is the best way for a veggie type to start every meal. Make at least two thirds of every juice from very
ow glycemic and low glycemic vegetables from your meal chart.
Be sure to eat veggie type appropriate protein at every meal.
Breakfast Proteins would include egg whites, cottage cheese, yogurt, kefir, milk*, natto, or whole grains (especially Oats) may have
enough protein to satisfy a veggie type at breakfast.
Lunch Proteins would include cheese, cottage cheese, yogurt, kefir, milk*, one whole egg* plus two or three additional egg whites,
natto, fish, seafood, chicken breast or turkey breast.
Dinner Proteins would include Cornish hen, ostrich, chicken breast, turkey breast, seafood, natto, one whole egg** with two or three
additional egg whites, raw cheese, cottage cheese, yogurt, kefir or milk*.
Focus on making the correct food choices and eating in the right way. Always eat your most important food first and eat all the other foodson your meal plan in the right order!
Provided are five days worth of breakfast, lunch, and dinner ideas to get you started on implementing your meal plan.
Always remember that this is a process. Make your best meal choice possible, but recognize that your best choice may vary.
Remember that for at least the first 60 days you will remain gluten free. Please be sure to follow this completely. At the end of 60 days
gluten free you will have two choices. One is to remain gluten free if you are having a positive response. The second choice is to
reintroduce gluten to assess your individual level of gluten intolerance.
dairy. Unpasteurized dairy is only commercially available legally in the US in California. However there are no restrictions from you purchasing raw diary
ctly from the farmer. You can contact your local health food store to see if they are aware of any raw dairy sources in your area. If that does not work you
go to http://www.realmilk.com/where2.htmlfor other possible sources.
eggs. Many people are concerned about salmonella. While this is always a possible risk, it is quite small. The risk appears to be less than one in 30,000
on-organic commercial eggs. The risk could be substantially lower for eggs obtained from healthy chickens. For more information on this subject, you can
http://www.mercola.com/2002/nov/13/eggs.htm.
a.
b.
4
Veggie TypeMeal Instructions
Nutritional Typing Test - Veggie Type
Monday Tu es day Wedn es day Thur sd ay Fr i d ay
Breakfast
-1 cup oatmeal with
one egg white stirred in
while piping hot. Top off
with a few apple slices
and cinnamon.
Omelet with 2 egg
whites, 1 T red pepper, 1
T chopped parsley and
cup of broccoli. May
bake in oven at low temp
of 225.
1 cup of Seven Stars plain
low-fat yogurt with cup
of blueberries stirred into
yogurt.
Egg white omelet 1tsp
chopped basil, 1 T
chopped tomato and 1 oz
of low-fat mozzarella
cheese.
Smoothie with
plain low-fat y
cup raw milk,
strawberries a
mint leaves.
Lunch
Salad with red leaf
lettuce, red pepper,
grated carrot, cucumber,
cup chick peas.
Dressing with 1 tsp olive
oil and 2 T freshly
squeezed lemon. Have
3-4 oz of chicken breast
(lightly baked at 225).
Include cup of brown
rice if still hungry.
Salad with 1 chopped
zucchini, 1 T grated raw
sweet potato, 1 T chopped
red pepper and 1tsp
chopped dill. Dressing with
1 tsp olive oil and 2 T raw
apple cider vinegar. Have
3-4 oz of Applegate Farms
turkey breast. Include
cup of wild rice if still
hungry.
Lightly steam red pepper,
zucchini and yellow
squash. Top with freshly
squeezed lemon juice.
Have 3-4 oz of lightly
baked codfish. Coat with
fresh herbs of oregano
and dill after cooking and
freshly squeezed lemon.
If still hungry have a few
sweet potato slices.
Salad with chopped
romaine lettuce,
cucumber, tomato, 1 T
chopped parsley, 1 T
chopped dill, 1 T grated
carrot. Dressing with 1 tsp
olive oil and 2 T freshly
squeezed lemon or lime.
Have 1 small Cornish
game hen lightly baked at
225. If still hungry have
cup of brown rice.
Lightly saute
cabbage, garl
and red peppe
freshly squeez
Have 3-4 oz o
baked chicken
Top with papri
chopped dill. I
have fresh cor
cob.
Salad with green leaflettuce, arugula, choppedcucumber, tomato, green
pepper, cup of blackbeans and 1 T choppedcilantro. Dressing with 1 tspolive oil and 2 T apple cidervinegar. 3-4 oz of lightlybaked haddock. Add thin
slices of lemon and limewheels prior to cooking. If
still hungry have a smallbaked potato.
Lightly steam zucchini andyellow squash. Lightlydrizzle olive oil and add
fresh lemon juice. 3-4 oz oflightly baked chicken breasttopped with sauted garlicand diced tomato. If stillhungry have cup of wildrice or a few slices of sweet
potato.
Salad with chopped Swisschard, chopped romainelettuce, red pepper,
chopped parsley, 1 tsp wildcapers, 1-2 oz of low-fatmozzarella cheese. 1 turkeyburger (use white meat).Combine 1 tsp choppedparsley, 1/8 tsp Whole Foods
Worcestershire, choppedonion, Himalayan salt and
pepper with ground turkey andbake at 225 for 25 minutes. If
still hungry have cup ofbrown rice.
Stir-fry with choppedbokchoy, sliced red pepper,1 T fresh basil, 1 T
chopped green onion and cup of sliced zucchini in cup of low sodium freerange chicken broth for 5minutes. Have with 3-4 oz oflightly baked chicken
breast cutlets. If still hungryhave a few slices of yam or
cup of carrots.
Lettuce wraps romaine lettuce(arrange leave
and top with ligveggies of zuccchopped red cachopped parsleonion slices. Pchicken breast
breast on top oand drizzle with
freshly squeezlime. If still huncup of wild rice
Dinner
NOTE: If you are using low temperature cooking, the temperature should always be set at 225 degrees. Cook meat at 5 minutes per ounce and fish at 4minutes per ounce. Always use a covered glass dish. Using low temperature cooking helps to maintain the nutritional integrity of your foods.
Veggie TMeal
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itional Typing Test - Veggie Type Tips
Tip number 1
Always chew your food thoroughly. Get in the practice of putting your fork down until you have
swallowed your previous bite of food. This will aid in the absorption and assimilation of your foods as well
as increasing the transition time through the colon. This is one factor that is a substantial advantage to all
Nutritional Types.
Tip number 2
Increase your consumption of vegetables. Eat them at every meal. It is also best to consume vegetables
that grow above ground with more r egularity than those that grow below ground. It would also be anadvantage to consume these vegetables at the beginning of your meal to enjoy optimal results per your
assessed Nutritional Type.
Tip number 3
Reduce consumption of red meat and fats but do not eliminate fat as you should still be achieving
approximately 10 - 15% of your meal from fat. Consuming leaner meats, seafood, and fowl is a definite
advantage per your Nutritional Type. Please remember that you still need to consume protein and fat but
simply in lower amounts.
Tip number 4
Use a protein source such as eggs, cheese, yogurt, or natto at breakfast. Also quality steel cut oatmeal is
an adequate source of protein for your assessed Nutritional Type as this is the highest protein content
grain available. Typically speaking your assessed Nutritional Type does not respond well to a flesh protein
for breakfast. It would be best to avoid this at that particular meal time.
Tip number 5
Always include a fat and protein along with your vegetables, but keep your vegetable consumption
at approximately 60% of your meal. Remember that regardless of your Nutritional Type it is important to
consume protein, fat, and carbohydrates at every meal. The ratios and types of these macronutrients will
vary.
Related Link
6
Veggie TypeDaily Tips
Nutritional Typing Test - Veggie Type Tips
Tip number 6
Always start your meal with vegetable juice or by eating a vegetable. Vegetable juice creates t
outcome based on your assessed nutritional type. Please be sure to consume vegetable juice
fruit juice since fruit juice creates blood sugar instability that can create health challenges. How
you can use a small amount of fruit to add flavor to your vegetable juice.
Tip number 7
Focus on chicken and turkey breast as opposed to dark meat (legs & thighs) since this is prefe
your assessed Nutritional Type. Lighter meat is better since it has a lower fat content as well a
balancing effect for you. Remember not to over-consume flesh protein even at lunch or dinner.
Tip number 8
Since vegetable consumption is so important for your assessed Nutritional Type, it would be ato incorporate two salads per day with your meals. Be sure to vary the ingredients within your s
keep your nutritional choices interesting. Variety even within your nutritional type is the spice o
Tip number 9
To the best of your ability purchase your vegetables from an organic source or from a local farm
(seasonal). Remember that it is not only the types of foods and ratios but also the quality of the
is important. While we know that better quality generally means a higher cost, it is important to
that consuming higher quality foods generally leads to a need for less food. Our bodies are no
quantity, they are starving for quality.
Tip number 10
Incorporate lighter fish such as cod, flounder, halibut, orange roughy, tilapia and light tuna in yo
plan. These seafood choices are not only lighter in fat content but they also have a balancing a
assessed Nutritional Type. Remember that it is always important to use wild caught seafood a
farm raised.
Related Link
Tip number 11
Eliminate all high purine foods such as organ meats, liver pate, liver sausage, herring, sardine
anchovies, mussels, and caviar. These foods typically create imbalances for your assessed N
Type. Generally speaking, veggie types are not drawn towards these foods anyway.
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itional Typing Test - Veggie Type Tips
Tip number 12
One of the best additions for your assessed Nutritional Type is the use of fresh vegetable juice. If you want
to reach your highest potential it is recommended you purchase a juicer to incorporate this into your meal
planning. This will provide you with plenty of vitamins, minerals, and enzyme activity that will aid in your
health goals.
Tip number 13
Your fresh juice should consist of less than 1/3 fruit juice and a high percentage of vegetables that
grow above ground. It is best, however, to focus only on vegetables and possibly one lemon or l ime
added to the juice. This will aid in not only creating balance within your body but will also lead to a
strong balance within blood sugar regulation.
Tip number 14
If you want to lose weight, you should reduce or eliminate higher glycemic foods such as fruit, grains,
potatoes, and rice. If you do choose to incorporate these foods, have them in very small amounts and at
the end of the meal. This will aid in your bodys regulation of blood sugar. Always remember that the
biggest challenge that leads to weight gain and the raising of triglycerides are high glycemic
carbohydrates which drive up glucose levels and insulin.
Related Link
Related Link
8 Nutritional Typing Test - Mixed Type
High Purine Avocado Unsa
+ Lettuce
(All varieties)+ Bell Pepper Coconut Almo
+ Arugula Olives Brazi
+ Herring + Beet Greens Fats Cash
+ Mussel Low Carb + Brussels Sprout Butter Filbe
+ Sardine + Cilantro Cream Flax
Medium Purine + Collard Greens Ghee Maca
+ Cabbage Oils Pean
+ Chard Coconut oil Peca
+ Cucumber Flax Seed Oil Pine
+ Endive Macadamia Nut Oil Pista
+ Horseradish Olive oil Pump
+ Kale Pumpkin Seed Oil Sesa
+ Leek Sesame Seed Oil Sunfl
+ Purslane Walnut Oil Waln
+ Radicchio
+ Radish
+ Seaweeds
+ Shallot
+ Tomato
+ Watercress
Eggs & Dairy
Specialty Food
~ Natto
MIXED Type food combining guidelines:
Proteins printed with ~ should be eaten with vegetables printed with ~
Proteins printed with + should be eaten with vegetables printed with +
NOTE: Eating a + protein plus a ~ protein together with ~ and + vegetables and some additional high quality fat or oil is the MIXED type meal ideal.
+ Beef liver
+ Chicken liver
+ Bacon
+ Beef
+ Buffalo
+ Chicken leg & thigh
+ Duck
+ Goat
+ Goose
+ Ham
+ Lamb
+ Turkey leg & thigh
+ Ostrich
+ Pheasant
+ Pork chop
+ Quail
+ Spare rib
+ Veal
+ Venison
+ Wild game
+ Organ meats: heart,
kidney, sweet breads,
pat + Bok Choy (Chinese
Cabbage)
+ Vegetable Seed
Sprouts
+ Mesclun or
Spring Mix
Primary Foods (Gluten Free)
Lo
*See the secondary food list for recommendations on dairy.
+ Abalone
+ Arctic char
+ Caviar
+ Clam
+ Crab
+ Crayfish
+ Lobster
+ Mackerel
+ Octopus
+ Oyster
+ Salmon
+ Scallop
+ Shrimp
+ Snail
+ Squid
+ Tuna, dark (AHI)
+ Anchovy
Medium Purine
~ Catfish
~ Chicken breast
~ Cod
~ Cornish hen
~ Flounder
~ Grouper
~ Haddock
~ Halibut
~ Mahi mahi
~ Perch
~ Red snapper
~ Scrod
~ Skate wing
~ Sole
~ Tilapia
~ Trout
~ Tuna, albacore
~ Turbot
~ Turkey breast
~ White Sea bass
~ Eggs (whole)
~ (F) Cheese *
~ (F) Cottage
cheese
*
~ Sablefish
(Black Cod)
~ Celery
~ Mushrooms
~ Spinach
~ Asparagus
~ Cauliflower
~ String beans
+ Broccoli
+ Broccoli Rabe or Raab
+ Dandelion Greens
+ Egg Plant
+ Fennel
+ Garlic
+ Ginger Root
+ Mustard Greens
+ Onion
+ Parsley
+ Scallion
+ Turnip Greens
Feel cons
nuts along
prima
High Purine Low Purine Very Low Glycemic Very Low Glycemic Low Glycemic
SeC a r b o h y d r a t e sP r o t e i n s F a t s
Mixed TPrimary Food
Fatty FruitsVegetablesFowl & FishFish/SeafoodMeats/Fowl
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Mixed TypeSecondary Food Chart
condary Foods (Gluten Free)
itional Typing Test - Mixed Type
*r
* Eaten w ith the peel or sk i n Eaten w ithout the pee l or ski n
D a i r y
le fat
G r a i n s
*tru
Tart Fruits
Cranberries Nut
Lemon
(on the cob)
htnaramAecirnworB
taehwkcuB
nroC
telliM
taO
aoniuQ
eciRdliW
Chestnut
Lime
Pomegranate
Moderate Glycemic
F ru i ts sh o ul d b e f re sh , r aw & s li g ht l y u nr i pe w ho l e g r ai n s o nl y
cimecylGhgiHcimecylGhgiHotetaredoMcimecylGhgiHcimecylGetaredoM
Jicama
Kohlrabi
Okra
Peas
Pumpkin
Rutabaga
Spaghetti squash
Summer squash
Turnip
Yellow squash
Zucchini
ekohcitrA
teeB
torraC
Legumes
Parsnip
Potato
Sunchoke (Jerusalem
artichoke)
yrd,snaeB
slitneL
yrd,saeP
maY
hsauqsretniW
oraTotatopteewS
Strawberry
yrrebpsaR
mulP
seirrebrehtollA
elppA
tocirpA
yrrebkcalB
yrrebeulB
seirrehC
giF
separG
eniratceN
hcaeP
raeP
Persimmon
ognaM
egnarO
ayapaP
elppaeniP
Pomegranate
eniregnaT
nolemretaW
emiL
nomeL
iwiK
tiurfeparG
ayomirehC
epuolatnaC
snoleMrehtollAananaB
e on the 60 day gluten
plan it is advised to alsonate pasteurized dairy
ucts.
It is advised to consume fruitwhich the skin is also eaten
and to include small amountsof fat.
w Dairy is much more
tionally valuable thaneurized dairy and is
wable during your initialays of gluten f ree. For
ngs for raw dairy in youra, log onto
w.realmilk.com
V e g e t a b l e s S w e e t F r u i t s
10
The Prime MIXED Type Nutrition Plan (Gluten Free)
**
1.
2.
3.
4.
6.
7.
8.
9.
10.
11.
Make a commitment to choose foods from the Mixed Type Nutrition Plan: Primary & Secondary food charts.
Eat as much fresh and organic f ood as possible.
Work toward a goal of committing a 90% focus on your mixed type meal plan as presented, while allowing your liber
choice within the remaining 10%. If you are following the gluten free meal plan, simply avoid gluten within your 10%
liberty choices.
The prime mixed type meal plan is based on starting EVERY meal with high quality protein and fat together withvegetable nutrition selected from the primary food list. It is important to consume your primary foods first prior to
introducing any chosen secondary foods in order to achieve blood sugar stability.
Aim for approximately an equal amount of protein and vegetable consumption and approximately one quarter o
meal derived from fat. Fine tune this based on the results of your daily meal diary.
If you have a desire for any of the secondary foods feel free to consume it after your primary foods have been e
Once again this is to aid in blood sugar stability.
Five days worth of breakfast, lunch, and dinner ideas are provided to get you started on implementing your mea
Always remember that this is a process. Make your best meal choice possible. Recognize that your best choice
Remember that for at least the first 60 days you will remain gluten free. Please be sure to have complete compl
with this.
At the end of being gluten free for 60 days, you will have two choices. One is to remain gluten free if you are ha
positive response. The second choice is to reintroduce gluten to assess your individual level of gluten intoleranc
Raw dairy. Unpasteurized dairy is only commercially available legally in the US in California. However there are no restrictions from you purcha
directly from the farmer. You can contact your local health food store to see if they are aware of any raw dairy sources in your area. If that does
can go to http://www.realmilk.com/where2.htmlfor other possible sources.
Raw eggs. Many people are concerned about salmonella. While this is always a possible risk, it is quite small. The risk appears to be less than
for non-organic commercial eggs. The risk could be substantially lower for eggs obtained from healthy chickens. For more information on this
subject you can go to http://www.mercola.com/2002/nov/13/eggs.htm.
*
Mixed TMeal Instruc
Nutritional Typing Test - M i x e d Type
5. It is best to consume proteins marked with + along with vegetables marked with + or proteins marked with ~ alo
with vegetables marked with ~. Please be sure to add appropriate amounts of fat to this meal.
7/29/2019 Nutritional Typing
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onday Tu es day Wedn es day Thur sd ay Fr i day
eakfast
3 Applegate Farms turkeyusage links, 2 soft boiled
ggs served over slicedmatoes & baby spinachaves. Top with freshopped basil & olive oil.desired end with cup ofatmeal, with cup of rawlk, cinnamon and 1/8 tspal vanilla extract.
2-3 Amys or Applegate Farmschicken sausage links. Eatwith lightly steamedcauliflower. Lay strips of rawcheese on top after turning offheat. Top with diced tomatoand chopped fresh or driedoregano. If desired finish offwith cup of buckwheat(buckwheat groats in bulk fromWhole Foods) topped with asmall amount of diced greenapple and cinnamon.
2 soft boiled eggs, 4 ozsmoked or lightly bakedsalmon topped with choppedfresh dill, sliced tomato, 2-3chopped shiitake mushrooms& chopped green onion. Topwith 2 oz crumbled raw fetacheese. Add in 2-4 freshcalamata or green olives.If desired finish off with 3-4cantaloupe or honeydewslices.
2-4 slices of hormone freeturkey bacon, -1 cup cottagecheese w/ 1 tbs choppedfresh chives. Eat with lightlysteamed cauliflower and freshtomato. Top with 1 tbs oliveoil. If desired finish off with asmall amount of pear with nutbutter.
Veggie omelet (3 eggs) withasparagus, mushrooms and 2oz of raw cheese. It is ideal tobake your omelet in a glassPyrex dish at 225 until formed.If cooking stovetop use tspcoconut oil and a low flame.Top with 1 tbs raw butter(allow to lightly melt on top)Add Italian seasoning andHimalayan salt to taste. Ifdesired finish off with a handfulof organic strawberries or fresh
peach slices in raw cream.
nch
pinach salad w/ slices ofrmone free rare roast beefd turkey breast slices (4-6total), sliced mushrooms,cumber, cherry tomatoes, &
sliced hard boiled egg.essing made with 2 tbsve oil or walnut oil, 1 tspple cider vinegar. If desiredish off with a small handfulorganic raspberries.
1-2 turkey burgers (mixture of dark
and light meat) w/ 1 tsp choppedparsley, 1 tsp chopped red onion,
tsp mustard. Bake in glass Pyrex at225 for 20-30 minutes. After baking
top with raw cheese. Eat w/ a smallsalad of red leaf lettuce, chopped
avocado, sliced mushroom andtomato. Dressing with 2 tbs olive oil
and 1 tsp apple cider vinegar (add in1 tbs of raw cream or yogurt with
chive, garlic or green onion for acreamy dressing). If desired finish
off with a small handful ofblueberries.
4-8 oz total of hormone freerare roast beef slices andturkey breast slices wrappedaround sliced cucumber &celery sticks & stuffed withsunflower or other sprouts, 2-3oz of raw cheese &horseradish mustard. Dip in1-2 tbs raw cream or yogurtwith chopped dill, chive, garlicor herb of choice. If desiredfinish off with corn on the cobtopped with raw butter, paprikaand Himalayan salt.
5-6 large romaine lettuceleaves, 4-6 oz of hormonefree rare roast beef and blackforest ham slices. Layromaine leaves on plate & topw meat slices, sliced tomato,mushrooms, cubed avocado,grated raw cheese, slicedtomato and cucumber. Topwith dressing made of 2 tbsolive oil, 1 tsp apple cidervinegar (add in 2 tsp rawcream or yogurt with freshgarlic and/or chive if desired).If desired finish off with appleslices slathered with rawalmond butter.
Sear 4-6 oz of Ahi tuna steak(1-2 minutes on each side.)Thinly slice and add to aromaine and red leaf lettucesalad w/ cucumber, tomato,red pepper, chopped greenonion & cubed avocado.Dressing w/ 2 tbs of organicsesame oil, freshly squeezedlime, pinch of cayenne pepper,freshly grated ginger and adash of low-sodium tamari orshoyu. If desired finish off with2 small apricots.
6 oz of wild caught salmonpped w/ Italian seasoningd lemon wheels. Bake at5 for 15-20 minutes. Add 1-2
s of olive oil when doneking. Have with cup ofttage cheese w/ freshopped chives. Eat w/ lightly
eamed asparagus and redpper topped with 2 tsp raw
tter. Add in of a cubedocado. If desired finish offth a small organic sweettato with skin.
2-4 oz of wild caught salmonalong with 2-4 oz of flounder(total of 4-8 oz). Top withpaprika dried sage, 1 tbs freshdill and thinly sliced lemonwheels. Bake at 225 for 20 -30minutes. Top w/ 1 tbs olive oilwhen done baking. Eat with asalad of arugula, spinach, 3-4cherry tomatoes and oz of
raw cheddar cheese. Dressingwith 2 tbs walnut oil and 1 tspapple cider vinegar. If desiredfinish off with baked orsteamed acorn or delicatasquash with 2 tsp freshlysqueezed orange juice,cinnamon and 1-2 tsp rawbutter lightly melted on top.
1 whole chicken fryer (3 lbs)with fresh rosemary and wholegarlic cloves (form slits inchicken & stuff with rosemaryand garlic). Bake in glassPyrex at 225 for 2 hrs. Eatw/ lightly steamed broccoli &cauliflower topped w/1 tbs rawbutter (allow to lightly melt ontop). Chicken will be good for
3 or 4 meals. If desired finishoff with watermelon dustedwith cinnamon.
Steak tartar made with 4-6 ozground bison or beef (it is idealto grind meat in foodprocessor at home or askbutcher to freshly grind themeat for you) 1 tsp choppedred onion, parsley, mushroom,paprika, tsp dijon mustard,Himalayan salt and pepper totaste. Top with 1 raw egg yolk
or if preferred mix yolk intotartar. Eat with cubedavocado, 3-4 cherry or grapetomatoes, chopped spinach &grated red cabbage. Dressingw/ 2 tbs olive oil & 1 tsp applecider vinegar. If desired finishoff with a papaya bananashake made with 1 tbs rawcream and/or 4 oz raw milk,fresh papaya & green tippedbanana. Blend and top withcinnamon.
1-2 sirloin burgers served rare(bake at 225) with raw cheese(allow to lightly melt on top),avocado & tomato slices &capers. Eat w/ lightly steamedbroccoli & cauliflower. Topw/raw butter or olive oil andsprinkle with paprika. If desiredfinish off with pear slicesslathered in cashew butter.
nner
Mixed TypeMeal Ideas
itional Typing Test - M i x e d Type 12
E: If you are using low temperature cooking, the temperature should always be set at 225 degrees. Cook meat at 5 minutes per ounce and fish at 4tes per ounce. Always use a covered glass dish. Using low temperature cooking helps to maintain the nutritional integrity of your foods.
Tip number 1
Always chew your food thoroughly. Get in the practice of putting your fork down until you have
swallowed your previous bite of food. This will aid in the absorption and assimilation of your foo
as increasing the transition time through the colon. This is one factor that is a substantial adva
Nutritional Types.
Tip number 2
Always eat your protein, fat, and carbohydrates together at every meal. Remember that it is ve
important to never exclude one of these macronutrients. An equal amount of protein and carbomay be best. The ratios and types of these macronutrients will vary from person to person.
Tip number 3
Do not snack on carbohydrates -- even if they are so-called good carbs such as fruit. Fruit will
meal plan, but as dessert. It is important to remember that even though fruit is a natural sugar,
sugar which leads to blood sugar instability and health challenges if used in excess. This is esp
true if fruit is used alone.
Tip number 4
Always include a protein source with your breakfast. A typical carbohydrate heavy breakfast is
good way to start the day for your assessed nutritional type. Try to also think out of the box wit
by eating non-breakfast type foods such as leftovers from the prior evening dinner. You may b
surprised on how much better you feel after this breakfast.
Tip number 5To the best of your ability purchase your vegetables from an organic source or from a local farm
(seasonal). Remember that it is not only the types of foods and ratios but also the quality of the
is important. While we know that better quality generally means a higher cost, it is important to
that consuming higher quality foods generally leads to a need for less food. Our bodies are no
quantity, they are starving for quality.
Related Link
Related Link
Mixed TDaily
Nutritional Typing Test - M i x e d Type Tips
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Tip number 6
When preparing meals, work towards achieving equal amounts of protein and carbohydrates. This is
an adjustment for many since we have become accustomed to a large salad with a small protein source.
Remember that large quantities of carbohydrates are not best for your assessed Nutritional Type. Please
dont leave out the fat since that macronutrient is also very important for you.
Tip number 7
Work towards achieving approximately 20 - 25% of your meal from quality fats such as raw butter, cream
or cheese, olive oil, coconut oil, avocado, nuts and seeds, and olives. Always remember to use Krill oil to
achieve the much needed omega-3 fatty acids. If you are struggling with weight challenges, it is important to
remember that fat consumption does not create weight gain. It is the consumption of high glycemic
carbohydrates which leads to high insulin that is the true culprit in weight gain.
Tip number 8
Optimal meals for your Nutritional Type would include, but are not limited to: small salads with a protein
and fat source, stews, soups with heavy meat and vegetables/topped with cheese, and a meat chili
without beans, topped with cheese. These types of meals create a good balance of all the necessary
macronutrients for your assessed Nutritional Type.
Tip number 9
Only use higher glycemic foods such as fruits, gluten free grains, potatoes, and legumes at the end of
your meal and in small amounts. These foods create blood sugar instability that can lead to multiple health
challenges including weight gain. If your goal is to regulate blood sugar or to l ose weight, it is best to use
these foods sparingly or not at all. Adding a bit of fat when consuming these will slow the release of
glucose.
Tip number 10
When making sandwiches use large romaine lettuce leaves filled with your protein source such as roast
beef, chicken or turkey, fat such as avocado, raw cheese, or olives, and vegetables such as tomato,
mushrooms, or bell peppers. This will provide a much more refreshing vehicle for your protein and fat
than the use of bread. It also eliminates a known high glycemic food that creates challenges for most
of our population.
Related Link
Tip number 11If you are looking for a vehicle for your favorite marinara, meat sauce, or alfredo, steam green beans or
spaghetti squash in place of pasta and add your favorite sauce and shredded Romano or parmesan
cheese. This is just another example of providing a low glycemic option to a regular challenging food in
our culture. What most of us do not recognize is that the pasta is not really what we enjoy, but the sauce
and grated cheese that we are t ruly craving.
itional Typing Test - M i x e d Type Tips 14
Tip number 12
When making a fresh vegetable juice, it is best to add raw cream and a raw egg to create a co
meal. and this This can be used as a meal replacement for breakfast. While introducing fresh
juice into your meal plan does require some work and the cost of a juicer, it is the best way to
introduce a natural source of vitamins, minerals, and enzyme activity to aid in creating your op
health goals.
Tip number 13
Instead of coffee in the morning drink hot water, two tablespoons of raw cream, nutmeg, and c
Its a very satisfying warm drink in the morning. Most individuals crave the warmth of their drink
some fat, so this provides a welcome alternative to coffee. If you are going to indulge in an occ
cup of coffee, please be sure that it is organic. If you are using decaf, please be sure that it is n
decaffeinated with water.
Tip number 14
One of the goals of Nutritional Typing regardless of your individual Nutritional Type is adjustingcorrect fuel mix for your individuality. In accomplishing this you will work towards consuming th
portions that would still provide you with strong, consistent, and lasting energy throughout the d
less taxing on your gastro intestinal tract which is an energy intensive system. It will leave you
increased energy for your bodily processes and more energy for your daily life.
Nutritional Typing Test - M i x e d Type Tips
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(Wild, ocean caught fish & seafood are
highly preferred.)
Dairy
derate Glycemic High Glycemic
- Wild Rice - Milk
arts of Palm
rrot Nut
- Chestnut
S pec ia l t y Foods
Natto
PRIMARY FOODS FOR PROTEIN & FAT
er, heart, kidney & other organ meats
Abalone
ef
(*Dark meat only)
Sardine
Clam
Duck
rk Chop
Chicken
Rainbow Trout
(*Dark meat only)
on / Buffalo
Crayfish
(*Dark meat only)
d Game
Goose
Tuna, dark(Ahi)
esh Peash or without Pod)
(*Dark meat only)
y Low Glycemic
Oyster
con (rinse well) Scallops
usage (not spicy)
Quail
Turkey
Shrimp / Prawn
ceptable but not preferredSnail
Nuts & Seeds
Squid / Octopus
Pr im ary F oods for
CARBOHYDRATES
sggE&yriaD
Com pl im ent a ry Foods t ha t P r im ar i l y P rov ide H igh Qua l i t y A dd i t i ona l FA T
Almond (c)
Oils Flax (c)
Glycemic
Peanut (c)
cial Note :
Walnut (c)
High Glycemic
- Beans
(Kidney, Black, Pinto,
Garbanzo, etc.)- Corn(on the cob)
- Brown Rice
- Split Peas
High Glycemic
ichoke Hearts
semugeL
- White Potato
Sesame (c)
Sunflower (c)
Peasant
(c) Contains a small but s ignificant amount of carbohydrate for a Protein ty pe
- Banana(partly green)
- Pear
Vegetables
High Glycemic
Meats Poultry Fish Seafood
at
mb
nison
Liver, heart, kidney & other organs
Medium Purinedium Purine
* Dark meat is from the leg, thigh & neck.
h Purine High Purine High Purine High Purine
Medium Purine
Medium Purine
Lobster
Crab
Caviar (fish eggs/roe)
Mussels
Anchovy
Herring
Artic Char
Mackerel
Salmon
Vegetables Fatty Fruits
ery
shrooms
nach
aragus
uliflower
ng Beans
Butter
Cheese
Cooked Eggs
Cottage Cheese (c)
Cream (c)
Ghee
Raw Eggs
ally, choose only the Vegetables
d above. After the first week - if
feel a need for additional Vegetableition, feel free to add any Vegetable
our meal plan that you have a taste
as long as it grows above the
und. Be aware of how it affects youral satisfaction & cravings.
While on the 60 day gluten free plan, it is
advisable to also eliminate pasteurized dairy
products.
Raw Dairy is much more nutritionallyvaluable than pasteurized dairy. For listings
for raw dairy in your area, log onto
www.realmilk.com
Avocado (c)
Coconut (c)
Olives (c)
Coconut Oil
Flax Seed Oil
Macadamia Nut Oil
Olive Oil
Pumpkin Seed Oil
Sesame Seed Oil
Walnut Oil
Brazil (c)
Cashew (c)
Hazelnut/Filbert (c)
Macadamia (c)
Pecan (c)
Pine Nuts (c)
Pistachio (c)
Pumpkin (c)
Grains Fruits
Moderate GlycemicHigh Glycemic
ion Foods Printed with a dash ( - ) may be too high in Carbs for Some Protein Types.
- Winter Squash
- Lentils
- Oats
- Amaranth
- Quinoa
- Cranberry - Kefir
- Yogurt
- Apple
Protein TypeFood Chart (Gluten Free)
ritional Typing Test - Protein Type 16
The Prime Protein Type Meal Plan (Gluten Free)
**
1.
2.
3.
4.
5.
6.
7.
8.
Make a commitment to choose ALL of your foods from your protein type nutrition plan.
Eat as much fresh, organic food as possible.
Work towards an eventual goal of committing a 90% focus on your protein type meal plan as presented, while allowi
liberty of choice within the remaining 10%. If you are following the gluten free meal plan simply be sure to avoid glute
Please follow the Prime Protein type meal plan for your breakfast, lunch, and dinner. It is a 3 part meal plan. Par
are ESSENTIAL - part 3 is optional.
Part 1: Eat high quality meat, fowl, fish, or seafood from the prime protein type meal plan at EVERY meal, a
Part 2: Consume some very low glycemic and/or low glycemic vegetable nutrition with every meal! Also, co
Part 3: You may consume artichoke hearts, carrots, peas, beans, lentils, gluten free grains, raw milk, raw kefir, ra
Provided are five days worth of breakfast, lunch, and dinner ideas to get you started on implementing your meal
Always remember that this is a process. Make your best meal choice possible. Recognize that your best choice
Remember that for at least the first 60 days you will remain gluten free. Please be sure to have complete compli
with this.
At the end of 60 days gluten free you have two choices. One is to remain gluten free if you are having a positive
The second is to reintroduce gluten to assess your individual level of gluten intolerance.
Raw dairy. Unpasteurized dairy is only commercially available legally in the US in California. However there are no restrictions from you purcha
directly from the farmer. You can contact your local health food store to see if they are aware of any raw dairy sources in your area. If that does n
can go to http://www.realmilk.com/where2.htmlfor other possible sources.
Raw eggs. Many people are concerned about salmonella. While this is always a possible risk, it is quite small. The risk appears to be less than
for non-organic commercial eggs. The risk could be substantially lower for eggs obtained from healthy chickens. For more information on this
subject you can go to http://www.mercola.com/2002/nov/13/eggs.htm.
*
Protein TMeal Instruc
Nutritional Typing Test - Protein Type Meal Instructions
ALWAYS eat your meat, fowl, fish, or seafood FIRST!
least one of the following complementary foods along with your vegetable nutrition: raw cream,* raw
cheese, coconut oil, natto, cottage cheese, eggs,** avocado, olives or olive oil, coconut, seeds, nuts
butters.
yogurt, potatoes, winter squash, apple, pear or banana, but only in small amounts and only at the very e
meal or not at all. Do not eat any of these foods at the start of a meal or in between meals as a snack. W
part 3 foods always consume additional fat.
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o n d a y Tu es d ay Wed n es d ay T h u r s d ay F r i d ay
eakfast
3 Applegate Farms turkeyausage links, 1 soft
oiled egg, cup of babypinach leaves, 1 T gratedarrot, 2 oz raw cheese, 4esh olives
5 oz of rare bison fillet (topwith 1 T raw butter lightly
melted on top), 1 poachedegg over a bed of spinach,topped with 2 oz gratedcheese, 4 asparagusstalks and choppedavocado.
1 lightly baked sirloin burgertopped with 1 slice raw
cheese, milkshake with 1 Traw cream, 1 raw egg, 1/8 tcinnamon and 1/8 talcohol-free vanilla extract.Have of a granny smithapple.
1 whole chicken leg lightlybaked and topped with 1 T
raw butter, 1 soft boiled eggtopped with 2 oz grated rawcheese, 1 T chopped freshdill and 2 stalks choppedasparagus. 2 fresh coconutdipped in flax meal.
2-3 Whole Foods brandbacon slices, 1 poached egg
topped with 2 oz grated rawcheddar cheese over a bedof cup of chopped spinachand chopped avocado.Eggnog with 1 T raw cream,cinnamon and vanilla
extract.
nch
mall spinach salad with 6
z Applegate Farms rareast beef slices, 1 chopped
ard boiled egg, choppedparagus, 3 oz rawonterey jack cheese.ressing with 1 T raw
eam, 1 T choppedives, 1 t apple cider
negar, 1 t expelleressed olive oil.
1 whole chicken leg (lightly
baked at 225) topped with1 T raw butter, 7 stalkslightly steamed asparagus,2 artichoke hearts toppedwith melted butter andslivered almonds, 4 fresh
olives. Dessert: 2 freshcoconut dipped in 1 T rawcream with 1/8 t cinnamon.
6 oz bison fillet marinated
in 1 T shoyu, 1 t sesameoil, 1 t grated ginger root, 1clove minced garlic, 1 tchopped green onion.Marinade for 1 hoursand lightly bake at 225.
Eat with spinach salad, 2artichoke hearts, 3 oz rawcheese, chopped avocadoand dressing of choice.
Applegate Farms rare roast
beef slices rolled aroundlightly steamed asparagus,horseradish, Dijonmustard, 3 oz raw cheeseand avocado slices. Eatwith a side of artichoke
hearts and a hard boiledegg. Have of a pear orapple with raw almondbutter if still hungry.
6 oz wild caught tuna
served rare over salad ofbaby spinach leaves,lightly steamed greenbeans, 2 oz crumbledgoats milk feta cheese, handful of raw slivered
almonds, 4 black olives,chopped avocado,1 Tchopped fresh dill, 1 t wildcapers. Dressing ofchoice.
urkey meatballs (useark ground turkey), 1 Topped parsley, 1 topped onion, 1/8 t
orcestershire sauce (fromhole Foods), 1/8 t driedegano. Form intoedium sized balls and
ake at 225 in glasssserole dish for 30
nutes. Eat with baby
inach salad, 1 T gratedrrot, 3 stalks choppedparagus, 4-5 greenves, 2 oz of raw cheese
nd dressing of choice. If
ll hungry have angnog shake or sweet
otato (with skin) and 1 Tw butter.
Ground sirloin burger(lightly baked at 225),topped with slice of rawcheddar cheese, 1 t wild
capers, baby spinachleaves and sautedmushrooms and onion. Eatwith salad of artichokehearts, 1 T grated carrotand 4 fresh olives.
Dessert: apple and 10
raw almonds.
1-2 whole chicken legslightly baked at 225. Afterbaking add 1-2 T of oliveoil and poultry seasoning
(Whole Foods brand isgreat). Eat with 7 stalkschopped asparagus, thinlysliced red onion, 2 Tgrated carrot and 2-3 oz ofraw grated cheese. If still
hungry have Arrowhead
Mill organic peanut butterwith fresh celery stalks.
4-7 oz of wild caughtsalmon lightly baked at225. Add 1 tsp raw butterand one T chopped dill
after it is baked. Eat with3-4 oz of lightly steamedasparagus with 2 oz of rawcheese, 4 green olives and2 artichoke hearts. If stillhungry have 10 walnuts
and of a green apple.
2 bison burgers with 1 thinslice of raw cheese. Lightlysteam green beans andadd 1 tsp raw butter,
cup of slivered almondsand a small squeeze oflime. If still hungry have asoft boiled egg. If stillhungry have 2 inches offresh coconut with
handful of raw pumpkin
seeds.
nner
Protein TypeMeal Ideas
itional Typing Test - Protein Type 18
Tip number 1
Always chew your food thoroughly. Get in the practice of putting your fork down until you have
your previous bite of food. This will aid in the absorption and assimilation of your foods as well
increasing the transition time through the colon. This is one factor that is a substantial advanta
Nutritional Types.
Tip number 2
Reduce your consumption of carbohydrates. Over consumption may create imbalances for you
not mean to eliminate carbohydrates completely. You will still require approximately 30% of yocarbohydrates. But, over consumption of carbohydrates typically leads to poor energy product
weight gain for your Nutritional Type.
Tip number 3
Increase your consumption of red meat and fattier seafood, such as salmon, while keeping a fo
the quality of the flesh proteins you purchase. It is always best to purchase organic, grass fed
wild caught seafood when available. Please remember the quality of your nutritional choices i
utmost importance.
Tip number 4
Increase your consumption of fat and include fat with every meal. Fat is very important for your
Type and you may need as much as 25 - 30% of your meal from fat to be at your best. This is
important during the colder weather periods. It is important for those challenged with weight ga
consuming your fat is still very important and that fat consumption is not the cause of weight ga
the higher glycemic carbohydrates which raise insulin that is the main factor.
Tip number 5
Always eat a flesh protein at every meal -- even if it is in small amounts. It is generally best to
approximately 40% of your meal from a flesh protein to be at your best. However, within specif
Nutritional Types there can be a variance in needs from one individual to the next, so the perce
are never written in stone. As you progress through the program you will learn to understand y
individual needs.
Related Link
Related Link
Protein TDaily
Nutritional Typing Test - Protein Type Tips
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Tip number 6
Only consume fruit at the end of the meal or not at all. When eating fruit, it is also best to eat fruit with
the skin on. Eat it with added fat. These tips will aid in regulating blood sugar to promote balance within
your body and aid in weight loss. However, fruit is not a necessity. It is recommended you consume
most of your fruit during the warmer seasons of the year.
Tip number 7
Reduce your consumption of root vegetables if you are looking to reduce weight. These vegetables
generally have a high glycemic index and create weight challenges among other potential health
challenges. They are still quality nutritional foods, but best if used sparingly. If these are to be used
please only eat them in small amounts, at the end of your meal, and always with added fat.
Tip number 8
Reduce your consumption of grains and eliminate all gluten containing grains. The non-gluten containing
grains may be fine in small amounts, but please eat them sparingly and with added fat. Except for a
small percentage of those assessed with your Nutritional Type, most do not respond well to grains and it
may be best to eliminate or reduce these products.
Tip number 9
Always be sure to include a vegetable at every meal. But make it a smaller portion than your protein.
Approximately 30% of your meal should come from vegetables to be at your best. Vegetables should
always be eaten with fat t o aid in the slower release of glucose and an improved use of energy in our
body.
Tip number 10
Evaluate your willingness to consume high purine foods such as organ meats, liver pate, liver sausage,
herring, sardines, anchovies, mussels, and caviar. These are foods that create a more substantial state
of balance for most that are assessed as your nutritional type. While many do not naturally gravitate
towards these foods you may want to experiment by adding them in. You may start craving these once
your body recognizes the benefits that are provided. Once you achieve the balance you are looking for
you may be able to add these back into your meal plan sparingly.
Tip number 11
Evaluate your willingness to consume high purine foods such as organ meats, l iver pate, liver sausage,
herring, sardines, anchovies, mussels, and caviar. These are foods that create a more substantial state
of balance for most that are assessed as your nutritional type. While many do not naturally gravitate
towards these foods you may want to experiment by adding them in. You may start craving these once
your body recognizes the benefits that are provided. Once you achieve the balance you
are looking for you may be able to add these back into your meal plan sparingly.
itional Typing Test - Protein Type Tips 20
Tip number 12
Eat approximately equal amounts of fat as carbohydrates (preferably above ground vegetables
Even though we have been told to stop eating fat for decades it is important for you to achieve
higher fat intake. The key is to focus on low glycemic carbohydrates along with fat consumptio
Some quality fats that can be used are raw butter, cream or cheese, olive oil, coconut oil, avoc
nuts and seeds, nut butters, and olives.
Tip number 13
When you eat fruit, primarily choose apples, pears, coconut, and green tipped bananas. Never use thes
a snack. These should only be used at the end of the meal, in small amounts, and with added fat. Exam
this would be a half an apple with peanut butter, a half a pear with cheese, a banana with a small handf
or shredded coconut mixed in with some yogurt. If you are going to use other fruits other than those liste
fruit where you would consume the skin along with the fruit.
Nutritional Typing Test - Protein Type Tips
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Gluten SensitivityA Commonly Overlooked Health Hazard
There is no more contention around any health issue than the subject of how to choose foods that
are right for you. People who want to eat healthy, nutritious foods are frequently confused about
what to do. Many follow what they assume are healthy diets with the best intentions, only to unwittingly
be causing health problems by eating foods that are harmful to them.
The following discussion of this complex and misunderstood issue provides
a starting point for making sensible food choices based on science, not
opinions.
The focus of this discussion will be on food intolerance and food allergies
with a special emphasis on the newly discovered condition referred to as
sub-clinical or hidden gluten intolerance.
The purpose of this discussion is to help you understand the importance of
eating foods that are well-tolerated and to teach the value of avoiding those
foods that can lead to health p roblems.
articles, etc. It is clear that there is little to no consensus on what constitutes a healthy diet or how to
go about choosing foods wisely.
There are dozens of diets to help a person lose weight, enhance athletic performance, or incorporate
foods such as soy products to help hormonal ba lance; in fact, there are diets fo r every imaginable
purpose, but sorting through the contradictory advice has become so challenging that many people
simply give up.
Each week the media reports more and more information about the
food pyramid has replaced the old four food groups. The challenge is
each of us as individuals.
First and foremost, any diet-related advice must be based on sound
physiological principles, not on personal experiences, preferences,
current fads or product marketing. Science can guide us in terms of
explaining the basic requirements for normal human physiology and
function when it comes to how to eat.
itional Typing Test - Gluten Sensitivity 22
by Dr. Dan Kalish and diet that apply to all of us. Scientists have known for decades that proper blood sugar contro
absolutely required for maintenance of appropriate fat levels, to have good cognitive function, a
to stimulate healthy immune function.
well-tolerated and health promoting for our unique body chemistry.
well you have maintained your blood sugar control over time. Similarly, there are diagnostic tests
HIDDEN GLUTEN INTOLERANCE
I will now address the subject of sub-clinical or hidden gluten intolerance. This recently discovere
health problem is at epidemic proportions in certain populations in the United States and sadly i
largely unrecognized. Later in this section, I will discuss lactose intolerance, sucrose intolerance a
the subject of food reactions in more detail.
DEFINITION OF SUB-CLINICAL INTOLERANCE
Sub-clinical means hidden. In other words, there are often no obvious symptoms that would dire
doctor or patient to suspect subclinical conditions. Since symptoms arent obvious and sub-clinic
consequences related to sub-clinical gluten intolerance without understanding the true cause of
their problems.
By their very nature, sub-clinical problems are hard to recognize and frequently go undetected d
Additionally, there are sophisticated laboratory tests available that screen for food intolerance a
food allergies to determine what specic fo ods are right for you. These lab tests can be used by
anyone seeking to determine reliable, science-based dietary recommendations.
There are two general topics to investigate in determining the best diet for you.
Nutritional Typing Test - Gluten Sensitivity
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itional Typing Test - Gluten Sensitivity 24
DISCOVERY OF SUB-CLINICAL GLUTEN INTOLERANCE
-
liam Timmins clinical observations as well as those of other physicians involved in treating patients
with chronic fatigue, weakened i mmunity, and environmental illness.
Over the course of many years, there has been continual work to uncover the nature and extent of
this problem in the United States and Europe. In 1994, a technological breakthrough in the form of a
highly specialized salivary test for sub-clinical gluten intolerance made more comprehensive investi-
gation into this problem possible.
THE FIRST TESTS FOR SUBCLINCIAL GLUTEN INTOLERANCE
chronically ill patients. These patients had been previously unresponsive to all known treatments.
Through laboratory research of this patient population of chronically ill individuals, it had become
The observation that there was a genetic component to the condition narrowed the range of pos-
sible explanations. At one point, Dr. Timmins realized there could be a connection with the diets of
this select group of patients and their unknown condition.
When the initial salivary tests for sub-clinical gluten intolerance were run on several hundred people
from this population, 80-85% tested positive. This outstanding discovery has now been demonstrat-
ed time and time again with a wide range of patients.
gradually understood. The evaluation process has become even more comprehensive and many of
those people with this condition who may have gone undiagnosed in the past can now be accurately
tested.
Nutritional Typing Test - Gluten Sensitivity
RELATIONSHIP TO CELIAC DISEASE
Sub-clinical gluten intolerance is often confused with a medical condition called celiac disease, c
sprue or non-tropical sprue, sometimes referred to as gluten enteropathy or gluten intolerance. T
reaction to gluten in celiac disease is similar to sub-clinical gluten intolerance, except as to the de
gree of intensity.
ferent based on the severity or degree of damage.
Celiac disease is not hidden, or sub-clinical, and as such it is easier to diagnose. A person with cel
disease may have blood in their stool or experience disabling pain when they consume gluten-co
taining foods.
Other symptoms of celiac include steatorrhea, which is undigested and
unabsorbed fat in the stool, and dermatitis herpetiformis, a skin conditio
These obvious symptoms often lead doctors to recognize those with celi
Others with celiac disease are not diagnosed until the a dult years. In add
tion to the clinical presentation, celiac disease can be detected by a blood
symptoms alone.
GLUTEN ANDGLIADIN
What exactly is sub-clinical gluten intolerance? Sub-clinical gluten intolerance refers to exposure
refer to this condition. Gliadin is a polypeptide, a long chain of amino acids, which is present in th
gluten protein portion of certain grains and a lso in soybeans.
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itional Typing Test - Gluten Sensitivity 26
This subject is confusing, and there is much misinformation about gluten and gliadin. To clarify, glia-
din, the molecule that causes the problem, is present in some, but not all gluten-containing foods.
and couscous.
Some of these grains have lower concentrations of both gluten and gliadin than
-
centration food source, is not well-tolerated by people with sub-clinical gluten
intolerance.
This dietary restriction eliminates bread, pasta, bagels, and cereals. There are rice
and almond-based breads available, usually found in the refrigerated section of
your local health food store. There are also rice, yam, and corn-based noodles,
and cereals, crackers and other gluten free substitutes on the market.
SAFE GLUTENS
Rice, corn, buckwheat, and millet have glutens, but the glutens in these foods do not contain the
safe grains include quinoa and amaranth. In some cases p eople are allergic to rice, corn, buckwheat
or millet, independent of the reaction to gluten/gliadin.
Reading labels can be very misleading; dont trust them. Some companies list their products as glu-
-
nication, sub-clinical gluten intolerance will be used to refer to this sensitivity to gliadin in the rest of
this discussion.
AVOID CONCENTRATED SOY PROTEIN
Soybeans are another food that many people with gliadin intolerance react to. It is best to avoid all
eliminating gliadin, and then to reintroduce it back into the diet at a later time to see how reactive
you are to soy.
Nutritional Typing Test - Gluten Sensitivity
Even though soy has gotten a lot of attention in terms of its ability to help
women with hormonal imbalances and bone loss, this does not hold true for
-
tion and ultimately exacerbate hormonal imbalances and accelerate bone
loss.
Soy products can be very helpful for women who tolerate gliadin and have
from Japan and China where gluten intolerance is not as common as it is in
the United States. Additionally, the traditional diet of these Asian countries is
rich in foods that help balance the negative issues associated with soy con-
sumption.
So, if you have sub-clinical gluten intolerance what can you eat? As already mentioned, rice, co
millet, quinoa, amaranth, oats, and buckwheat are OK, unless you are allergic.
There has been some debate about whether or not oats are safe, and while they do contain a sm
unless one experiences any adverse symptoms.
ing chicken, turkey, beef, pork, lamb, tuna, salmon, etc. Any kind of vegetable and any type of fru
OK, as are all beans, except in some cases, soybeans may be a problem.
TREATMENT RECOMMENDATIONS
gluten reaction with several natural products.
mation and soothe irritated tissue in the i ntestinal tract. Deglycerized licorice root can also be use
Most people dont feel better immediately after eliminating gluten from their diets, as it may take
tine to heal.
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itional Typing Test - Gluten Sensitivity 28
on a gluten free diet. In certain cases people may feel considerably worse upon initially starting a glu-
-
ance, by around 6 to 9 months of being gluten free, noticeable changes have taken place.
PHYSIOLOGICAL EFFECTS OF SUB-CLINICAL GLUTEN INTOLERANCE
Following are some of the physiological changes that result from sub clinical gluten intolerance. In
comes into contact with the wall of the small i ntestine.
may go undetected for years or even decades before it results in the expression of
symptoms.
healthy mucosa, or lining tissue of the small intestine. In some cases there may be
symptoms in childhood such as allergies, asthma, reoccurring infections, a con-
stant upset stomach, or milk intolerance.
Often these symptoms fade in the early a dult years only for the problem to reappear when a person
is between 30 and 60 years of age.
THE MEANING OF INFLAMMATION
activated.
This response is the bodys attempt to repair tissue damage and prevent infections by quickly bring-
Nutritional Typing Test - Gluten Sensitivity
ing our own internal 911-response team to the injury site. This physiological protection includes t
mation.
The purpose of this physiological mechanism is to handle the insult,
whether it is physical trauma, a viral or b acterial infection, or the glia-
din molecule in those who are gliadin sensitive. In each case the body
attempts to remove the harmful substance and quickly control the
damage that has been caused.
With a mucotoxic reaction to gluten in the gastrointestinal tract, ini-
tially there will be heat, redness, swelling, and importantly a change
or interruption in the normal function of the small intestine.
On the cellular level, a series of events take place including dilation or
enlargement of blood vessels with increased permeability and blood
protection in the form of white blood cells and other immune systemcells.
nying swelling. This is followed by movement of leukocytes, or white blood cells into the tissues fo
enhanced immune protection.
structural support.
Twelve to 14 hours after this series of physiological reactions, the bodys response to gliadin fade
provided there is no further exposure. At this point, the physical regeneration and repair process
begin.
cade and the damage to the lining of the small intestine continues. Assuming there is no further
Then the protective white blood cells degenerate or reenter the blood circulation, and cellular di
tegration or proliferation takes place in which injured cells are replaced and swelling disappears w
goes back to wait for the next emergency call.
sue components. This process accomplishes either regeneration of the normal tissue architecture
return of physiologic function or the formation of scar tissue to replace what cannot be repaired.
whole sequence of events can take place each time a gluten sensitive individual eats gluten-cont
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itional Typing Test - Gluten Sensitivity 30
ing food.
immediate symptoms. If a gluten intolerant person eats gluten-containing foods for extended peri-
With long-term exposure, the results of this low-grade response to the gluten/gliadin molecule can
DIGESTIVE SYSTEM EFFECTS
Good health requires proper digestion and absorption. Digestion is the mechanical and chemical
breakdown of the food we eat. As food is digested, it needs to be absorbed.
Absorption is the process of bringing the nutrients from our gastrointestinal tract into the rest of our
bodys tissue. Digestion is initiated when we chew food and begin to break it down with digestive en-
zymes. Food then enters the stomach where further breakdown occurs from the presence of stomach
acid, called hydrochloric acid, and pepsin, which together begin the breakdown of proteins.
From the stomach the products of digestion enter the small intestine. The small intestine is called
However, it is in fact longer and in many ways more crucial to our
health than the large intestine.
that stick out from the wall of the intestine into the lumen or center.
These villi are between and 1 mm long, just barely visible to the
human eye.
On the ends of the villi are microvilli, sometimes referred to as the
brush border. These two adaptations, villi and microvilli, increase the
surface absorption area of the small intestine up to 1,000-fold. Its estimated that the entire absorp-
tive area of the small intestine is roughly the size of a basketball court.
This total area for absorption can be compromised by any condition that irritates the lining of the
small intestine. In gluten intolerance, there is a destruction of the villi referred to as villus atrophy.
This poor intestinal function caused by improper digestion of food is referred to as maldigestion or
literally bad digestion. Inadequate absorption of nutrients is referred to as malabsorption. In other
words the inability to get the vi tal nutrients your body needs delivered to your cells.
small because it is smaller in dia meter than the large i ntestine.
Nutritional Typing Test - Gluten Sensitivity
EFFECT ON IMMUNE SYSTEM & HORMONAL SYSTEM
small intestine is the hormonal/immune system. Sub-clinical gluten intolera
-
ways.
There are specialized immune cells that line the small intestine called immu
cytes. These immune cells produce secretory IgA, a critical component of the
a certain percentage of these cells, and this in turn can lower your immune defense thereby open
the door to intestinal infections.
Therefore, parasites, bacteria, viruses, and yeast or fungal organisms can more easily infect some
immune defense is commonly referred to as depressed secretory IgA, which also can result in ma
other food reactions. This is because secretory IgA also helps the b ody handle food antigens.
THE PROBLEM WITH FOOD ANTIGENS
our immune system as OK or not OK. Antigens mark substances as foreign to the human body. Th
recognition of what is an OK antigen a nd what is not an OK antigen a llows our immune system to
tack and destroy harmful substances.
For example, when you have a viral infection like the common cold, the viruses that infect us hav
antigen markers on their outer surfaces and our immune system recognizes these antigens and t
makes antibodies to destroy the virus.
Food is also foreign to the body a nd so has antigens. Typically we dont react to food antigens. Ho
ever, in some people, food reactions do occur because of an inappropriate response of the immu
system to antigens in food.
Other people may be sensitive to pollen antigens or mold antigens and so have reactions to thes
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itional Typing Test - Gluten Sensitivity 32
us more susceptible to antigens of all sorts.
This can make a person highly reactive to food antigens who might not otherwise have this problem.
This is another link between gastrointestinal stress and the immune system.
CORTICOSTEROIDS
-
costeroid medications such as prednisone or cortisone. They are used for a wide
variety of medical purposes.
Corticosteroid injections are used for joint and muscle injuries to reduce pain.
allergies to improve function of the airways.
CORTISOL THE STEROID YOU MAKE YOURSELF
Our body also makes its own corticosteroids, the most ab undant of which is the hormone called
Since cortisol is also one of the major modulators of immune function, this suppresses our immune
response. As a matter of interest, this immune suppressing role of corticosteroids is used in medicine
in certain circumstances when immune suppression is the goal.
With organ transplants and in some serious autoimmune diseases, large doses of corticosteroids are
used therapeutically to suppress immune function. However, in other situations this immune sup-
pressing role of cortisol and corticosteroid medications works against our health.
elevated cortisol suppresses our immune response, it also causes a catabolic (or breakdown) state to
exist in our body. Symptoms of adrenal exhaustion will eventually appear such as fatigue, depression,
loss of libido, a llergies, frequent illness, etc.
Nutritional Typing Test - Gluten Sensitivity
MUCOSAL LINING AND LEAKY GUT
There are also many connections between subclinical gluten intolerance and other intestinal pro
lems. To describe this connection in more detail, I will review the structure and function of the sm
intestine.
The small intestine is constructed like a tube. The inside of the tube is the healthy mucosal lining
cosal tissues also line the sinus passageways, the lungs, the urogenital tract, the mouth, throat, a
vaginal tract. These lining tissues act as vital barriers to defend the body from infectious organism
The small intestine lining tissue also performs the crucial function of absorption of nutrients.
increased permeability (also known as leaky gut syndrome) occurs.
Leaky gut syndrome refers to the loss of integrity of this mucosal or lining tissue. Having leaky gu
through.
With leaky gut syndrome, the lining of your intestine becomes overly permeable a nd molecules t
were not intended to cross into your blood stream enter, or leak in. This leads to a great deal of im
mune stress as your body tries to handle all these uninvited guests.
THE IMPORTANCE OF LACTEALS
Gluten reactions also cause other problems. There are structures called lacteals that are located i
the tips of the villi, which can be destroyed by reactions to gluten. These lacteals are responsible f
mised, it can result in healthy fats/oils not being absorbed that are critical to your health.
nutrients will not be realized.
duction, anti-oxidant formation and many other processes.
It is common for people with sub-clinical gluten intolerance to develop blood sugar problems, so
times referred to as hypoglycemia. This is due to the negative eects on digestion and absorptio
sub-clinical gluten intolerant individuals
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itional Typing Test - Gluten Sensitivity 34
NUTRITIONAL DEFICIENCIES
-
production can lead to accelerated osteoporosis.
-
pression, memory loss, and greater risk for elevated homocysteine levels, a key factor in development
of heart disease.
our body and are vital for normal brain function.
-rotransmitters to communicate. They are made from amino acids
found in protein-containing foods. So improper digestion and/or
The prevalence of this problem can be seen in the numbers of
depressants are called SSRIs, or selective serotonin reuptake inhibitors. These medications prevent
serotonin levels.
restore normal serotonin levels.
If you either (A) do not eat adequate protein, or (B) cannot digest protein well, or
The approach taken in natural therapies is to look for causative agents, such as
thereby improving the outcome. In this case, addressing dietary intake of protein,
ability to absorb is critical to optimal health.
In certain people who have food sensitivities, this one factor can prevent recovery from chronic fa-
tigue, recurrent infections and a cycle of chronic illness.
Nutritional Typing Test - Gluten Sensitivity
Depending on the extent of the problem, a person may need to use e xtensive nutritional supple
mentation to restore normal levels of vitamins, minerals, amino acids and essential fatty acids. Th
natural therapies can be used with great success, provided the appropriate foods are being eate
and normal gastrointestinal function has been restored.
LACTOSE AND SUCROSE INTOLERANCE
The carbohydrate portion of milk is referred to as lactose or milk sugar. Lactose intolerance frequ
accompanies gluten intolerance.
Lactase, a specialized enzyme that aids digestion of lactose i n milk products is usually lacking in
people with sub-clinical gluten intolerance. Lactase breaks down lactose or milk sugar in the sam
way sucrase enzymes breaks down sugar or sucrose.
Damage to the architecture of the intestinal wall and the subsequent decrease in enzymes for lac
and sucrose digestion leads to problems in digesting dair y products such as cheese, ice cream, a
all types of milk products as well as sugar containing foods.
need to avoid cows milk products. As the villi o n the intestinal lining heal
from a gluten free diet, some individuals will be able to tolerate dairy prod-
ucts again in nine months to a year. In other people, there will be a more or
less permanent sensitivity to dairy products.
However, in the initial 6 to 9 months of eliminating gluten, it is absolutely
required to avoid all lactose-containing milk and dairy products because
-
ing. This includes the complete elimination of cows milk products such as
cheese, yogurt, cottage cheese, and milk.
Goats milk yogurt and goat or sheeps milk cheeses such as feta cheese and others are usually ac
ceptable alternatives. In this instance, eggs are not considered to be dairy products.
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LACTOSE HOME TEST
Some people, even in the absence of gluten intolerance are lactose intolerant and simply do not pro-
duce lactase enzymes and so cannot digest dairy products containing lactose. Other people may be
allergic to the proteins of milk and not be lactose intolerant. Many people will be milk protein allergic
and lactose intolerant at the same time.
There is a simple home challenge for lactose intolerance. While this test may not reveal every case of
lactose intolerance, it will help to identify many people who are. You may be allergic to the proteins of
milk even though you are not lactose intolerant.
HOME TEST: Upon awakening, drink a large glass (8-12 oz.) of whole milk on a completely empty
stomach. Do not eat or drink anything else for 3 to 4 hours.
If you experience bloating, gas, diarrhea, abdominal discomfort, mucous in the throat or abnormal
bowel habits, you are likely lactose intolerant. In some cases, the symptoms may not appear immedi-
ately, but will be noticed within 24 hours. If you experience no reaction whatsoever, you probably are
not lactose intolerant.
There is a home test for sucrose intolerance also. First thing in the morning, add two teaspoons of
pure sugar to a large glass of water. Stir well and drink. Do not eat or drink anything for three to four
hours and check for any abdominal discomfort, bloating, gas or other digestive symptoms. If present,
suspect sucrose intolerance.
MULTIPLE DELAYED FOOD ALLERGIES
Sub-clinical gluten intolerance often leads to the development of multiple delayed food allergies.
Leaky gut syndrome and the accompanying premature leaking of food antigens into the blood-
stream cause this. In time, this overexposure to food antigens causes the immune system to react,
and foods that would otherwise be tolerated can become allergenic.
Although the problem with food allergies is generated by the damage from gluten, removal of gluten
circumstances, your doctor may recommend a 4 to 5 day food rotation diet. Many books are ava ilable
from your local bookstores on food rotation diets.
food allergies are usually easy to recognize for example, you e at a strawberry and get a rash. These
dont usually require testing to determine.
Nutritional Typing Test - Gluten Sensitivity
However, delayed food allergies are hard to identify because the reaction may not appear for hou
mune system.
The second option is to pursue additional testing for delayed food allergies. Multiple pathway foo
exactly which foods you are reacting to. You will then know what foods to avoid and what foods a
safe.
It is important to employ one of these options, since eating foods that you are allergic to every da
can interfere with healing of the intestinal tract.
ALLERGY VS. INTOLERANCE
There is a great deal of confusion and misinformation about food allergies and gluten. Gluten int
response due to the reaction to the gliadin molecule in gliadin sensitive individuals.
Sub-clinical gluten intolerance has a genetic basis, meaning it pa sses from generation to generat
Gluten intolerance is found most frequently in those with Irish, English, Scottish, Scandinavian, an
other Northern European and Eastern European heritages.
The latest research study published in the British Medical Journal in November of 1998 found pre
gluten intolerance. They found approximately one in 150 people with this condition.
It is suspected the levels of sub-clinical gluten intolerance are much higher. Sub-clinical gluten in
erance and celiac o ccur less frequently in non-European populations.
It is important to note that many people who are gluten intolerant do not test positive on food al
lergy testing for wheat, rye, barley, and other gluten-containing grains.
Do not be misled by the fact that you do not test positive to these gluten-containing foods. You s
years with sub-clinical gluten intolerance and do not experience obvious symptoms.
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Some people who are constitutionally strong and have good adrenal function and eat moderate
amounts of gluten containing foods may never experience obvious symptoms. With or without obvi-
ous symptoms, intestinal damage is still taking place.
FOOD ALLERGIES AND FOOD CRAVINGS
Along with food allergies come food cravings, and it has frequently been observed that people crave
that which they are allergic to.
There have been many theories postulated as to why this is the case; at this point they are all specula-
foods all the time there is a high probability that you are allergic to them.
ALCOHOL AND GLUTEN
A special note about alcohol and gluten: Hard alcohol and beer are made from grains
that contain gliadin and are to be strictly avoided. Wines on the other hand, are made
from grapes and therefore do not contain gluten/gliadin.
However, if gluten/gliadin is ingested along with any alcohol, the gliadin is immediate-
-
fore, if you are gluten intolerant you must be 100% sure your meal is gluten free if you
are to have any form of alcohol with your meal.
PARASITES
The structural changes to the environment of the small intestine from gluten intolerance create the
perfect habitat for development of p athogenic infections.
elongating of these crypts, referred to as crypt hyperplasia and deepening of the crypts, makes for a
deep pocket where a pathogen such as a parasite can survive by evading the usual immune surveil-
lance that occurs in the lining tissue.
Nutritional Typing Test - Gluten Sensitivity
-
tors taken together create a situation where parasite infections can take hold and become chron
Parasites deeply embedded in the intestinal lining can even be resistant to powerful antibiotic tre
ments.
Because of this, people with gluten intolerance need to rule out the possibility that they are harb
these chronic infections cleared.
CANDIDA
There is a relationship between Candida, an opportunistic organism in the gastrointestinal tract,
food intolerances.
mune response in the intestinal lining. This weakened mucosal immune defense can open the do
for Candida to overpopulate and become invasive Candida (invasive means to invade and attach
itself to the healthy mucous lining of the intestines).
NUTRITIONAL DEFICIENCIES
and carbohydrates.
vitamin A and E a nd K and importantly, the essential fatty acids from which we
manufacture all our reproductive hormones, and adrenal hormones including
estrogen, testosterone, progesterone, cortisol and DHEA.
lack of calcium, folic acid, iron, a nd vitamin B12. Lack of reproductive hormones
leads to disruption of the normal menstrual cycle, causing PMS or menopausal
symptoms.
weakening of the bones. Even if wome
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