the Good food list

Caution: over eating any food will not create good health. This list does not contain all the healthy foods the world has to offer but it is a good start for healthier eating. Also some people can be allergic or have reactions to any type of foods. Know your body and what works best for you.  

The foods listed below will help you decide what best fits your needs. Always try new foods and foods that you think you do not like or may have not in the past. Your palate changes over time and you will be surprised to see what new foods you may enjoy.  

Vegetables

Not all vegetables are created equal. Cruciferous vegetables are the most lectin and toxin free vegetables you can eat. However, they also absorb the most chemicals and metals from the soil. Always buy organic when possible. Kale and Cabbage are the top two in my opinion, but they both have good nutritional value. 

Cruciferous Vegetables

• Broccoli
• Brussel Sprouts
• Cauliflower
• Bok Choy
• Swiss Chard
• Arugula
• Watercress
• Collards
• Kohlrabi
• Radicchio
• Raw Sauerkraut
• Kimchi
• Green & Red Cabbage
• Chinese Cabbage 
• Napa Cabbage 
• Kale - very high in heavy metals. Cook and drain to reduce toxins. 

More Vegetables: 

Vegetables contain no seeds. Yes, tomatoes and eggplant are fruits and so on.  

• Leafy Greens (Romaine)
• Celery
• Onions
• Leeks
• Chives
• Scallions
• Chicory
• Carrots (raw)
• Artichokes
• Beets (raw) limit intake
• Radishes
• Hearts of Palm
• Cilantro
• Okra
• Asparagus
• Garlic
• Mushrooms
• Spinach
• Endive
• Dandelion Greens
• Fennel
• Escarole
• Mustard Greens
• Mizuna
• Parsley
• Basil
• Mint
• Purslane
• Perilla
• Algae
• Seaweed
• Sea Vegetables

Seafood:

All seafood must be wild caught. You must also limit intake of seafood because of  the micro-plastics and mercury levels found in certain species. Do not fry these foods. You can cook with avocado oil and 100% grass fed butter with low heat. 

• White Fish
• Bass
• Halibut
• Salmon
• Sardines
• Anchovies
• Shrimp
• Crab
• Lobster
• Scallops
• Calamari
• Clams
• Oysters
• Mussels

Meat: 

All meats are not created equal. When consuming meat it is best to consume 100% grass-fed/grass finished. Meat has become a very controversial subject. Do your own research to understand what is best for your needs. 

                               4oz - 8oz per serving based on your size

• Beef (100% grass-fed/grass finished) 
• All Wild Game
• Bison (100% grass-fed/grass finished)
• Venison (100% grass-fed/grass finished)
• Boar (100% grass-fed/grass finished)
• Elk (100% grass-fed/grass finished)
• Lamb (100% grass-fed/grass finished)
• Chicken (100% pastured raised) Not free-range or organic
• Duck  (100% pastured raised) Not free-range or organic
• Ostrich (100% pastured raised) Not free-range or organic
• Turkey (100% pastured raised) Not free-range or organic
• Goose (100% pastured raised) Not free-range or organic
• Eggs - Chicken & Duck  (100% pastured raised) Not free-range or organic

Nuts and Seeds: 

Limit intake to about a handful per day. Nuts are very nutritious, but they are also a very dense food. 

• Macadamia Nuts
• Walnuts
• Pistachios
• Pecans
• Coconut
• Hazelnuts
• Chestnuts
• Brazil Nuts 
• Pine Nuts 
• Flax Seeds
• Hemp Seeds
• Psyllium

Fruits: 

Fruits contain seeds as vegetables do not. Most people think that the sugar or (fructose) in fruit is good because it's natural and does not affect you in the same way sugar will. I believe differently. If you are trying to lose weight, do not eat fruit. Fruit is designed to make you hold and store fat. Limit all fruit intake, except avocados. Avocados are one of the most nutritious foods to eat.

• Avocados 
• Blueberries
• Raspberries
• Blackberries
• Strawberries
• Cherries
• Pears
• Pomegranates
• Kiwis
• Apples
• Lemons
• Limes
• Oranges
• Nectarines
• Peaches
• Plums
• Apricots
• Figs
• Dates

Dairy: 

Most dairy products are loaded with sugar, lectins, and hormones. This is why so many people have issues consuming dairy products. All dairy products must come from pasture raised animals. Commercial raised animals are littered with contaminants,  corn, soy, and wheat. 

All dairy =  100% Grass-Fed/End-Fed Products

• Real Parmesan  
• Butter (French/Italian are best)
• Ghee
• Goat Cheese
• Goat Yogurt
• Sheep Cheese
• Coconut Yogurt
• Buffalo Mozzarella (Italy)
• Avocado & Coconut Ice Cream no sugar added (limit intake)

Olives

• All Olives are good- buy organic when possible

Oils: 

Most oils are extremely bad for your health, however olive oil is very good for you under the right conditions. Use organic when possible. 

• Olive Oil (Must check: harvest date, where it is bottled, make sure it is not mixed with other oils, must use in less than 3 months after opened,  and do not cook with at high temperatures.) 
• Avocado Oil - use when cooking with high temperatures. 

Flours: (Organic)

• Coconut
• Cassava
• Sweet Potato

Dark Chocolate

• Use 80% or higher coco no more than 1 oz per day