As lawyers, we at Stillman & Friedland work a lot in “legalese,” so we appreciate when someone can put across a smart idea in a simple and clear manner that everyone can understand. Today’s blog is to the point and fun!
And this is how it works! Another entertaining clip that explains how the body actually processes the carbohydrates we consume, and why limiting calories only works (if at all) in the short term. This clip is from Fat Head, which is available in its entirety on YouTube.
Below is a very brief version of the best and worst foods for your health, taken from “Grain Brain” by David Perlmutter MD (2013): Brain health food list Grain Brain diet plan – what to eat and foods to avoid
Foods to Eat Liberally in Grain Brain
- Go organic and local with your whole-food choices wherever possible. Flash-frozen is fine, too
- Healthy fats
- Extra-virgin olive oil, coconut oil, sesame oil
- Organic or grass-fed/pasture-fed butter, ghee
- Cheese (except blue cheeses) – e.g. cheddar cheese, feta cheese, goat cheese, Gruyère, parmesan/Parmagiano-Reggiano cheese, Pecorino cheese (the book implies these should be full-fat)
- Grass-fed tallow / rendered animal fat
- Almond milk
- Avocados, olives
- Nuts – raw, unsalted – including almonds, cashews, pine nuts, walnuts
- Coconuts, coconut oil, coconut flour, coconut meat, coconut milk, shredded coconut
- Seeds including chia seeds, flaxseed, pumpkin seeds, sesame seeds, sunflower seeds
- Proteins
- Whole eggs – eat a lot of them
- Wild fish – e.g. anchovies, black cod, grouper, halibut, herring, mahimahi, red snapper, salmon, sardines, trout, tuna, white fish. Shellfish and mollusks – e.g. clams, crab, lobster, mussels, oysters, shrimp
- Grass-fed meat – beef, bison, lamb, liver, pork, veal
- Grass-fed fowl/poultry – chicken, duck, ostrich, turkey
- Vegetables
- “Fruit” vegetables – avocados, bell peppers, cucumber, eggplant, hot peppers e.g. jalapeño peppers, pumpkin, squash, tomatoes, zucchini
- Green and other nonstarchy vegetables – alfalfa sprouts, artichoke, arugula, asparagus, bok choy, broccoli, Brussels sprouts, cabbage, red cabbage, cauliflower, Swiss chard, celery, celery root, collards, fennel, frisée, garlic, ginger, green beans, jicama, kale, leafy greens, leek, lettuces, mushrooms, onions, parsley, radishes, sauerkraut, scallions, shallots, spinach, turnip, water chestnuts, watercress
- Lowest-sugar fruits
- Lemons, limes
- Beverages
- Ideally, stick to purified water
- Drink half of your body weight in ounces of purified water daily. E.g. if you weight 150 pounds, that means drinking at least 75 ounces, or about 9 glasses, of water par day
- You can also opt for tea or coffee (assuming you don’t have any issues with coffee), but be careful about caffeine late in the day. For every caffeinated beverage you consume, include an extra 12-16 ounces of water
- Almond milk is another alternative drink
Snack ideas
You’re not likely to find yourself hungry between meals following these guidelines, but if you do here are some ideas:
A handful of raw nuts or a mix of nuts and olives; a few squares of dark chocolate; chopped raw vegetables dipped in hummus, guacamole, goat cheese, tapenade, or nut butter; cheese and wheat-free, low-carb crackers; slices of cold roasted turkey or chicken dipped in mustard; half an avocado drizzled with olive oil, salt, and pepper; two hard-boiled eggs; caprese salad; cold peeled shrimp with lemon and dill; one piece or serving of whole, low-sugar fruit
Foods to Avoid with Grain Brain
- Foods containing gluten
- Gluten grains – barley, kamut, rye, spelt, triticale, wheat (and wheat germ)
- Oats and oat bran (unless certified gluten-free)
- Grains cracked or made into flour – bulgur (and tabbouleh), farina, graham flour, semolina
- Gluten-containing cereals
- Pasta, couscous, noodles – including whole-grain and whole-wheat forms
- Breads and breadcrumbs, including matzo
- Pastries and baked goods
- Meat and dairy with gluten – blue cheeses, hot dogs, ice cream, imitation crabmeat, imitation bacon and other imitation meats, meatballs, meatloaf, processed cheese (e.g. Velveeta), sausage
- Other foods with gluten – baked beans (canned), breaded foods, cold cuts, energy bars, French fries (often dusted with flour before freezing), fried vegetables/tempura, fruit fillings and puddings, roasted nuts, seitan, soups, trail mix, veggie burgers
- Drinks/beverages with gluten – beer, chocolate milk (commercially prepared), flavored coffees and teas, instant hot drinks, non-dairy creamer, root beer, vodka, wheatgrass, wine coolers
- Pantry and condiments with gluten – bouillon/broth (commercially prepared), egg substitute, gravy, ketchup, malt/malt flavoring, malt vinegar, marinades, mayonnaise, salad dressings, soy sauce, teriyaki sauce, syrups
- Starchy vegetables
- Corn, potatoes, sweet potatoes, yams
- Fruit products with high sugar levels
- Fruit juices
- Dried fruit (although dried blueberries and cranberries are included in a recipe, and prunes are listed to eat in limited quantities)
- Fried foods
- Processed fats and oils
- Margarine, vegetable shortening, trans fats
- Any commercial brand of cooking oil, even if they are organic – soybean oil, corn oil, cottonseed oil, canola oil, peanut oil, safflower oil, grapeseed oil, sunflower oil, rice bran oil, wheat germ oil, vegetable oil
- “Fat-free” and “low-fat” foods
- Packaged foods labeled “fat-free” or “low-fat” (unless they are authentically so and within the protocol, such as water, mustard, and balsamic vinegar)
- Processed carbs, sugar, and starch
- Savory – chips, crackers, cookies, pastries, muffins, pizza dough
- Sweet – cakes, doughnuts, sugary snacks, candy, energy bars, ice cream, frozen yogurt, sherbet, jams, jellies, preserves
- Drinks/beverages – sports drinks, soft drinks, soda (diet or regular)
- Pantry – chutney, ketchup, processed cheese spreads, cornstarch, cornmeal, rice starch, potato starch, tapioca starch
- Sweeteners
- Natural sweeteners, including agave, honey, maple syrup (stevia is allowed in moderation)
- Processed sweeteners, including corn syrup, sugar (white and brown)
Or for further details and full information, visit the following links:
1. http://www.drperlmutter.com/about/grain-brain-by-david-perlmutter/
3. http://www.artandscienceoflowcarb.com/
Because at Stillman and Friedland, we care about YOU!
