Need some ideas for healthy eating? Compliments of P Gwee To help you get started with the Wahls Diet, I put together a list food rules. Follow these rules every day to ensure you have enough building blocks for optimal function of your brain and to reduce risk of excessive inflammation. Food Rules for the Wahls Diet Eat 9 cups of vegetables and fruit (3 green, 3 sulfur, 3 color) to ensure you have enough B vitamins, minerals (sulfur, iodine, magnesium), and antioxidants. Reduce food allergy risk (go gluten-, dairy-, and egg-free) Eat organic, locally grown foods and grow more of your own Eat high quality protein (organic meat and fish preferred) Getting The Greens In Focus on greens, which you can get in smoothies, salads, chips, soups and stews. Eat more dehydrator or oven-baked kale chips Steam kale for 30 seconds to cut the bitterness and use it as a wrap around meat, chicken salad, or tuna salad. Add kale to nachos - cover corn chips with finely chopped kale, onions, tomatoes, and top with vegan (gluten-free, dairy-free and soy-free) cheese shreds. Broil until cheese is melted. Mix kale with other leaf lettuce for salads. Marinate kale in lime juice or vinegar and sea salt for 30 minutes to overnight to cut the bitterness and soften. Add grated fresh ginger to kale salads to cut the bitterness. Make green smoothies. You can blend 1 cup greens, 2 cups fruit or juice, and 1 to 2 cups of ice, or build a recipe of your own, being mindful of the colors. Recipes Also, here are some simple recipes for adding more greens into your diet... Parsley Smoothie This is an excellent way to get your kids to eat more greens. Gradually increase the amount of greens in the smoothie as they get familiar with the taste. 1 bunch parsley chopped 1 to 2 cups green grapes or kiwi 4 cups cold water or ice Place all ingredients into blender. Blend on high until smooth. Kale chips Kale is packed with vitamins and minerals and is very inexpensive for the nutrition it contains. Chips are a great way to enjoy kale that your teenagers will enjoy. 1 bunch kale (remove stems and save for smoothies) 1-2 tsp sea salt, 1 tbsp vinegar, 1-2 tsp black pepper, ½ tsp cayenne pepper Knead kale with above seasonings (it will shrink by 50%) Add 1-2 tbsp walnut oil and toss with ½ cup nutritional yeast to coat leaves Put in the dehydrator at 95 degrees overnight or bake in oven at 250 to 300 degrees until crispy. Check every 15 minutes until crunchy. The Wahls Protocol has more recipes and details on how to build a nutrient-dense diet. In health, Dr. Terry Wahls P.S. Find more delicious recipes in the Recipes section of my website. Even more recipes can be found in The Wahls Protocol. Learn more about the book here.terrywahls/about-the-wahls-protocol/
Posted on: Thu, 09 Oct 2014 11:07:48 +0000
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