Goals and Food Rules from "Grain Brain: Whole Life Plan" Book by Dr Perlmutter

 Chief Goals of mental and physical Well-Being and Disease Prevention From Ch 2 are:

1. To reduce and control systemic inflammation

2. To turn your body into a fat-burning machine using fat for fuel

3. To balance levels of beneficial bacteria in your belly

4. To balance your hormones and Increase Leptin sensitivity.

5. To take control of your own genes

6. To balance your life. Contentment and disappointment, Gratitude and frustration. Taking personal time and valuable connection time with others, Receptive instead of reactive. Action and relaxation

This is a whole life plan. It is ok that it takes time to implement to sustain for the longterm. 

Be patient with yourself.  Tune in to how your body is re-tuning and changing for the better. 

You are recalibrating one day, one meal, one thought at a time and will see the results build up over time. Enjoy the Journey. Take a deep breath. Relax. Get ready to discover a whole new you

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The Food Rules Ch 3

Although healthy thoughts and a strict sleep plan are important parts of the picture, the above goals are mostly diet-related.  1:30:30 - 2:19:00

1. Evict gluten, even if you think you don't have a problem with it. Glutens and Gliadins silently pump systemic inflammation to every cell of the body and brain of every human being.  Everyone is sensitive to the glutens, gliadins, zonulins, exorphins, and glyphosate in wheat and other gluten-containing foods.

2. Go low carb, higher fat and fiber

3. Abandon real sugar, processed sugar, and artificial sugar

4. Avoid GMO foods

5. Watch out for too much protein and protein from the wrong sources

6. Embrace the incredible egg

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The Whole Life Plan Ch 4

Awaken to a new whole life. 2:40:00

1. Turn off Autopilot. 

>> Start with a 36-hour fast to reduce your body's almost constant cravings for carbs

2. Know-the-Villans Kitchen Clean-Out.  Remove unwanted foods from your home.

>> Remove all sources of gluten

white bread and white flour

wheat bread and whole wheat flour

Pastas and noodles

pastries and other baked goods

baked beans, canned 

Oats, unless GMO-free and certified Gluten-free

Oat bran, unless non-GMO and certified gluten-free  

Blue cheeses have gluten

barley

buoillons

breaded foods

brown rice syrup

bulgar

cold cereals, including corn flakes and rice crispies

hot cereals, including farina grits 

processed frozen meatballs

caramel color, made from barley

chocolate milk, commercially prepared

cold cut meats

communion wafers

couscous

Cyclodextrin

dextrin

egg substitute

energy bars, unless certified Gluten-free

fermented grain extract

flavored teas

french fries, usually dusted with flour before freezing

fried vegetables and tempura

fruit fillings, cannes 

puddings and jellos

graim flour

gravy packets and gravy made with a butter-flour roux

hot dogs

hydrolisate

hydrolyzed malt extract

commercial ice cream

immitation crab meat or bacon

instant hot driks

kamut 

ketchup

malt and malt flavoring

malt vinegar

maltodextrin

commercial marinades

matzo

commercial mayonnaise, unless certified gluten-free

meatloaf, commercial

modified food starch

'natural' flavoring 

non-dairy creamer

processed cheeses, including Velveta, American cheese, Cheese whiz

Roasted nuts

Root beer

Rye

Salad dressings, commercial

sausage with added gluten

Sataan

semolina

Canned soups, most are GMO

Soy and all soy protein products: tofu, tofu dogs, TVP, impossible burgers

Soybean oil

Soy sauces, except GF Tamari soy sauce

Teryaki sauce

Spelt

Taboule

Trail mix

Triticale

Triticum estevum, a form of wheat

Triticum vulgare a form of wheat

Vegetable protein

Textured vegetable protein or TVP

Veggie burgers, commercial

Vodka

Wheat germ

Wine coolers

Yeast extract

A food must have gluten less than 20 parts per million to be labeled 'Gluten-free' by the FDA 

However, some companies don't comply and don't use the term truthfully.   

Be cautious of foods that say

- No gluten

- gluten free

- free of gluten

The label must say 'certified gluten-free'  

>> Remove all gluten-replacement foods and starches that are equally inflammatory, allergenic, and offensive to health and well-being, such as:

tapioca starch

corn starch

corn meal 

potato starch

rice starch

  

>> Remove all forms of real sugar, processed sugar, and artificial sugar: There are over 60 names for sugar 

fructose
sucrose
corn syrup
high fructose corn syrup
cane juice
crystaline fructose
malt
maltose
maltodextrin
dextrose
beet sugar
turbonato sugar
invert sugar
aspartame
cyclamate
saccharine
sucralose

lactose, or use lactose sparingly 

agave 

cakes 

candy 

chips 

cookies 

corn syrup 

donuts

energy bars 

fried foods

frozen yogurt or sherbet

honey

jams, jellies, preserves

juices

100% juice with 100% Vit C juices

muffins

maple syrup

imitation maple syrup

soft drinks and soda

sports drinks

white sugar

brown sugar

sugary snacks

  

>> Remove high-sugar fruits: 

- apricots
- mangos
- melons
- ripe bananas
- papaya
- prunes

- pineapple

- all dried fruit, only use occasionally for travel snack 

>> Remove most Starchy vegetables and root veggies. They have a high carb count:

potatoes
sweet potatoes and yams
beets 
corn 
carrots 

peas

>> Remove these condiments from the pantry:

- Ketchup due to sugar and high fructose corn syrup

- BBQ Sauces due to added sugar

- Chutney due to high added sugar

- Most Soy sauces due to gluten content, use GF Tamari Soy sauce for cooking

>> Remove all Packaged foods and processed food labeled fat-free or low-fat

>> Remove the Unhealthy fats - fats that have been highly processed, chemically altered, and have little to no nutritional value 

canola oil

vegetable oil

margarine

vegetable shortening

Hydrogenated vegetable oils

Partially hydrogenated oils

Any commercial brand of cooking oil, even if they are labeled organic:

   -soybean oil

   -corn oil

   -cottonseed oil

   -canola oil

   -peanut oil

   -safflower oil

   -grapeseed oil

   - sunflower oil

   -rice bran and wheat germ oils

 >> Remove non-fermented Soy and all soy protein products: 

Soybean oil

Tofu and tofu dogs

TVP

Soy burgers 

'Impossible' burgers

Soy sauces, except GF Tamari soy sauce

Soy protein isolate

Soy nuggets

Soy ice cream

Soy milk

soy cheese

soy yogurt

4. The Hero Foods. Stock Up at 3:11:20

>> Remember to choose USDA-certified Organic whenever possible and choose non-GMO foods.

>> A small amount of these prebiotic Fruits.  Eat for the benefit of pectin and butyrate

    avocado

    blackberries

    raspberries

    apples 

    cranberry

    pomegranates

>> Prebiotic Powders are second to food sources of prebiotics

    Inulin powder

    Acacia fiber

    Glucomannan powder: a food thickener

>> Almost all Herbs and Seasonings are healthy options. Healthy Herbs, Seasonings, and Condiments are gluten-free, soy-free, and have no added sugar.  Watch labels of prepackaged seasonings, look for hidden gluten, soy, and sugar

Healthy Condiments: 

Salsa with no added sugar

Balsamic vinegar

Mustards

Lactofermented mayonaise

Tapenade

Horseradish

Apple Cider Vinegar

Rice vinegar

Salad dressings with no soybean or canola oil and no sugar

Homemade Salad dressings made with olive oil or other healthy oils

Tamari brand Soy sauce has no gluten

Sour cream with live and active cultures and No carrageenan