Nutritional Typing

7/29/2019 Nutritional Typing

1/27

Nutritional Typing

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2/27

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


3/27

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


4/27

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.


5/27

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


6/27

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.


7/27

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


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


8/27

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


9/27

(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.


10/27

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


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


11/27

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


12/27

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


13/27


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.


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.


14/27


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.


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.


15/27


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-


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


16/27


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.


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


17/27


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.


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


18/27


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.


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.


19/27


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.


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.


20/27


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.


-

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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Nutritional Typing