Nutritional Typing
DR. MERCOLA
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Since 1997
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Nutritional Typing Test
Table of Contents
Information for Your Nutritional Type
Veggie Types
Food Chart
Meal Instructions
Meal Ideas
Daily Tips
1–5
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Other Information
Gluten Free
Gluten Sensitivity
Meal Instructions and
Recipes
6 – 33
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Meal Diary
Daily Diary for Women
Daily Diary for Men
34- 37
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Veggie Type Food Chart (Gluten Free)
Foods printed with a dash ( - ) may not be right for some VEGGIE Types
Primary Foods for CARBOHYDRATES (printed in black)
Vegetables
Very Low Glycemic
Lettuce
Fruits
Low Glycemic
Broccoli
Moderate Glycemic
Beet
Carrot
Hot Peppers
Jicama
Kohlrabi
Okra
Pumpkin
Rutabaga
Spaghetti Squash
Cabbage
Chard
Cucumber
Endive
Horseradish
Mesclun or
Purslane
Radicchio
Radish
Seaweeds
Spring Mix
Bell Pepper
Broccoli Rabe or Raab
Brussels Sprout
Cilantro
Collard Greens
Dandelion Greens
Eggplant
Fennel
Garlic
Ginger Root
Kale
Leek
Mustard Greens
Onion
Parsley
Scallion
Shallot
Tomato
Turnip Greens
Specialty Food
Watercress
Wheat Grass Juice
(All varieties)
Alfalfa sprouts
Arugula
Beet Greens
Bok Choy
(Chinese Cabbage)
Broccoli sprouts & all other
vegetable seed sprouts
Grains
Moderate to High Glycemic
Fruits should be fresh, raw & slightly unripe
Eaten with the peel or skin
Blackberry
Blueberry
Raspberry
Strawberry
All other berries
Apple
Apricot
Cherries
Fig
Grapes
Nectarine
Peach
Pear
Persimmon
Plum
Summer Squash
(Yellow Squash)
Turnip
Zucchini
High Glycemic
- Parsnip
- Sunchoke (Jerusalem
artichoke)
- Sweet Potato
- Taro
- White Potato
- Yam
Eaten with the peel or skin
Cantaloupe
Cherimoya
Grapefruit
Lemon
Lime
Mango
Orange
Papaya
Pineapple
Tangerine
Watermelon
All other Melons
- Banana
Kiwi
Pomegranate
Specialty Food
- (Unheated) Raw Honey
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High Glycemic
(on the cob)
- Amaranth
- Brown Rice
- Buckwheat
- Corn
(on the cob)
- Millet
- Oats
- Quinoa
- Wild Rice
Nutritional Typing Test
Veggie Type Prime Meal Plan (Gluten free)
1. Make a commitment to choose your foods from your Veggie Type nutrition plan.
2. Eat as much fresh organic food as possible.
3. 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.
4. 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 finetuned based on the results of your meal diary.
5. To achieve your optimal results as a Veggie Type it is best to drink 3 servings of fresh organic vegetable juice daily.
6. Drinking fresh, organic juice made with your veggie type meal plan vegetables, plus a small amount of acidic fruit, such as 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 low glycemic and low glycemic vegetables from your meal chart.
7. Be sure to eat a Veggie Type appropriate protein at every meal.
a. Breakfast Proteins 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.
b. Lunch Proteins 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.
c. Dinner Proteins 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*.
8. 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 foods on your meal plan in the right order!
a. Provided are five days’ worth of breakfast, lunch, and dinner ideas to get you started on implementing your meal plan.
b. Always remember that this is a process. Make your best meal choice possible, but recognize that your best choice may vary.
9. 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 being gluten free for 60 days, 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.
* Raw dairy. Unpasteurized dairy is only commercially available legally in the US in California. However there are no restrictions from you purchasing raw diary 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 not work, you can go to http://www.realmilk.com/where2.html for 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 one in 30,000 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.
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Veggie Type Meal Idea
Monday
Breakfast
½ -1 cup oatmeal with one egg white
stirred in while piping hot. Top off with
a few apple slices and cinnamon.
Lunch
Salad with red leaf lettuce, red pepper,
grated carrot, cucumber, ¼ 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 ½ cup of brown rice if still
hungry.
Dinner
Salad with green leaf lettuce, arugula,
chopped cucumber, tomato, green
pepper, ¼ cup of black beans and 1 T
chopped cilantro. Dressing with 1 tsp
olive oil and 2 T apple cider vinegar. 34 oz of lightly baked haddock. Add thin
slices of lemon and lime wheels prior
to cooking. If still hungry have a small
baked potato.
Tuesday
Wednesday
Thursday
Friday
Omelet with 2 egg whites, 1 T red
pepper, 1 T chopped parsley and ¼ cup
of broccoli. May bake in oven at low
temp of 225.
1 cup of Seven Stars plain low-fat
yogurt with ¼ cup of blueberries stirred
into yogurt.
Egg white omelet 1 tsp chopped basil,
1 T chopped tomato and 1 oz of low-fat
mozzarella cheese.
Smoothie with ½ cup of plain low-fat
yogurt or ½ cup raw milk, 4
strawberries and 2 fresh mint leaves.
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
½ 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
oregano and dill after cooking. Add
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 ½ cup
of brown rice.
Lightly sautéed red cabbage, garlic,
broccoli and red pepper. Add freshly
squeezed lemon. Have 3-4 oz of lightly
baked chicken breast. Top with paprika
and 1 T chopped dill. If still hungry
have fresh corn on the cob.
Lightly steam zucchini and yellow
squash. Lightly drizzle olive oil and add
fresh lemon juice. 3-4 oz of lightly
baked chicken breast topped with
sautéed garlic and diced tomato. If still
hungry have ½ cup of wild rice or a few
slices of sweet potato.
Salad with chopped Swiss chard,
chopped romaine lettuce, red pepper,
chopped parsley, 1 tsp wild capers, 1-2
oz of low-fat mozzarella cheese. 1
turkey burger (use white meat).
Combine 1 tsp chopped parsley, 1/8
tsp Whole Foods Worcestershire,
chopped onion, Himalayan salt and
pepper with ground turkey and bake at
225 for 25 minutes. If still hungry have
½ cup of brown rice.
Stir-fry with chopped Bok Choy, sliced
red pepper, 1 T fresh basil, 1 T chopped
green onion and ½ cup of sliced
zucchini in ½ cup of low sodium free
range chicken broth for 5 minutes.
Have with 3-4 oz of lightly baked
chicken breast cutlets. If still hungry
have a few slices of yam or ½ cup of
carrots.
Lettuce wraps with 4-5 large romaine
lettuce leaves (arrange leaves on plate)
and top with lightly stir-fried veggies of
zucchini, chopped red cabbage,
chopped parsley and red onion slices.
Place strips of chicken breast or turkey
breast on top of veggies and drizzle
with olive oil and freshly squeezed
lemon or lime. If still hungry have ½
cup of wild rice.
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 4 minutes per ounce. Always use a covered glass dish. Using low temperature
cooking helps to maintain the nutritional integrity of your food.
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Veggie Type Daily 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 increase 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 regularity than those that grow below ground. It
would also be an advantage 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 getting 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.
Tip number 6
Always start your meal with vegetable juice or by eating a vegetable. Vegetable juice creates the best outcome based on your assessed Nutritional Type. Please be sure to consume vegetable
juice and not fruit juice since fruit juice creates blood sugar instability that can create health challenges. However, 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 preferred for your assessed Nutritional Type. Lighter meat is better since it has a lower fat content as
well as an over-all balancing effect for you. Remember not to over-consume flesh protein even at lunch or dinner.
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Tip number 8
Since vegetable consumption is so important for your assessed Nutritional Type, it would be advantageous to incorporate two salads per day with your meals. Be sure to vary the ingredients
within your salads to keep your nutritional choices interesting. Variety even within your nutritional type is the spice of life.
Tip number 9
To the best of your ability purchase your vegetables from an organic source or from a local farmers market (seasonal). Remember that it is not only the types of foods and ratios but also the
quality of the food that is important. While better quality generally means a higher cost, it is important to remember that consuming higher quality foods generally leads to a need for less food.
Our bodies are not starving for quantity, they are starving for quality.
Tip number 10
Incorporate lighter fish such as cod, flounder, halibut, orange roughly, tilapia and light tuna in your meal plan. These seafood choices are not only lighter in fat content but they also have a
balancing affect for your assessed Nutritional Type. Remember that it is always important to use wild caught seafood as opposed to farm raised.
Tip number 11
Eliminate all high purine foods such as organ meats, liver pate, liver sausage, herring, sardines, anchovies, mussels, and caviar. These foods typically create imbalances for your assessed
Nutritional Type. Generally speaking, veggie types are not drawn towards these foods anyway.
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 lime 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 body’s 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.
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Gluten Sensitivity
A Commonly Overlooked Health Hazard
by Dr. Dan Kalish
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 problems.
When it comes to eating the right foods, it is difficult for even the most well educated person to understand all the different opinions presented by doctors, nutritionists, fitness
experts, magazine 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 balance; in fact, there are
diets for 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 beneficial aspects of certain foods and harmful attributes. Even the official government recommendations
changes recently and the new "food pyramid" has replaced the old four food groups. The challenge is wade through all the available information and find what is right for 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.
Additionally, there are sophisticated laboratory tests available that screen for food intolerance and food allergies to determine what specific foods 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.
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The first subject is coming to an understanding of the basic physiological principles around food and diet that apply to all of us. Scientists have known for decades that proper
blood sugar control is absolutely required for maintenance of appropriate fat levels, to have good cognitive function, and to stimulate healthy immune function.
The second issue each of us must investigate is what specific foods are harmful and which foods are well-tolerated and health promoting for our unique body chemistry
The Functional Adrenal Stress Profile tests cortisol and DHEA levels, revealing valuable data on how well you have maintained your blood sugar control over time. Similarly,
there are diagnostics tests available to evaluate your unique biochemistry and how you react to specific foods.
HIDDEN GLUTEN INTOLERANCE
I will now address the subject of sub-clinical or hidden gluten intolerance. This recently discovered health problem is at epidemic proportions in certain populations in the United
States and sadly is largely unrecognized. Later in this section, I will discuss lactose intolerance, sucrose intolerance and 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 direct a doctor or patient to suspect subclinical conditions. Since symptoms aren't
obvious and sub-clinical gluten intolerance often goes undiagnosed or misdiagnosed, many people can suffer from the health 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 despite the best efforts of health professionals and patients.
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DISCOVERY OF SUB-CLINICAL GLUTEN
INTOLERANCE
The condition of sub-clinical gluten intolerance was first documented in the United States by Dr. William Timmins' clinical observations as well as those of other physicians
involved in treating patients with chronic fatigue, weakened immunity, 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 investigation into this problem possible.
THE FIRST TESTS FOR SUBCLINCIAL GLUTEN
INTOLERANCE
The first tests for sub-clinical gluten intolerance in the United States were run on a large group of 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 evident that they all suffered from some hidden
inflammatory condition that had yet to be identified.
The observation that there was a genetic component to the condition narrowed the range of possible 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 demonstrated time and time again with a wide range of patients.
In the last five years through testing thousands of patients the subtleties of this condition have been 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.
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RELATIONSHIP TO CELIAC DISEASE
Sub-clinical gluten intolerance is often confused with a medical condition called celiac disease, celiac sprue or non-tropical sprue, sometimes referred to as gluten enteropathy
or gluten intolerance. The reaction to gluten in celiac disease is similar to sub-clinical gluten intolerance, except as to the degree of intensity.
Comparing sub-clinical gluten intolerance to celiac disease is like comparing first-degree sunburn from a day at the beach to a third degree burn from a fire victim. They are both
burns, but vastly different 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 celiac disease may have blood in their stool or experience disabling pain when
they consume gluten-containing foods.
Other symptoms of celiac include steatorrhea, which is undigested and unabsorbed fat in the stool, and dermatitis herpetiformis, a skin condition. These obvious symptoms
often lead doctors to recognize those with celiac in childhood when grain is first introduced in the diet.
Others with celiac disease are not diagnosed until the adult years. In addition to the clinical presentation, celiac disease can be detected by a blood test and confirmed with a
biopsy of the small intestine. The clear signs and symptoms of celiac disease make its identification relatively straightforward. Sub-clinical gluten intolerance, however, is difficult
to diagnose based on symptoms alone.
GLUTEN AND GLIADIN
What exactly is sub-clinical gluten intolerance? Sub-clinical gluten intolerance refers to exposure to the gliadin molecule and to a specific inflammatory reaction taking place in
the small intestine of afflicted individuals.
In fact, gliadin intolerance would be more scientifically accurate term than gluten intolerance to refer to this condition. Gliadin is a polypeptide, a long chain of amino acids, which
is present in the gluten protein portion of certain grains and also in soybeans.
This subject is confusing, and there is much misinformation about gluten and gliadin. To clarify, gliadin, the molecule that causes the problem, is present in some, but not all
gluten-containing foods. People with this problem must avoid glutens from grains of wheat, rye, barley, kamut, spelt, teff, and couscous.
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Some of these grains have lower concentrations of both gluten and gliadin than wheat does, but any food containing this specific gliadin, even from a lower concentration 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 gliadin molecule that can provoke the inflammatory reaction, therefore they are
usually safe. Other safe grains include quinoa and amaranth. In some cases people are allergic to rice, corn, buckwheat or millet, independent of the reaction to gluten/gliadin.
Reading labels can be very misleading; don't trust them. Some companies list their products as gluten free, without understanding the scientific basis of the problem with gliadin.
For clarity of communication, sub-clinical gluten intolerance will be used to refer to this sensitivity to giladin 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 concentrated forms of soy protein such as soy protein powders, tofu, and
tempe while you are first 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 those women who are
gluten intolerant as soy can actually cause inflammation and ultimately exacerbate hormonal imbalances and accelerate bone loss.
Soy products can be very helpful for women who tolerate gliadin and have no allergy to soy. Much of the original research on the benefits of soy comes 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 consumption.
So, if you have sub-clinical gluten intolerance — what can you eat? As already mentioned, rice, corn, 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 small amount of gluten, it usually does affect most gluten sensitive people and
can therefore be tolerated unless one experiences any adverse symptoms.
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With sub-clinical gluten intolerance, you can also safely eat any type of meat, poultry or fish, including chicken, turkey, beef, pork, lamb, tuna, salmon, etc. Any kind of vegetable
and any type of fruit is OK, as are all beans, except in some cases, soybeans may be a problem.
TREATMENT RECOMMENDATIONS
Obviously, the main treatment for this problem is total avoidance of the offending gluten containing foods. In addition to this dietary change, you can help decrease the
inflammation associated with the gluten reaction with several natural products.
Hawthorne Berry extract can be used for the first 30 to 60 days of being gluten free to reduce inflammation and soothe irritated tissue in the intestinal tract. Deglycerized licorice
root can also be used to assist in the healing process by further reducing inflammation and helping protect irritated tissue.
Most people don't feel better immediately after eliminating gluten from their diets, as it may take 30 to 60 days for the inflammation to subside and up to 9 to 12 months for the
lining of the small intestine to heal.
On rare occasions, an individual may experience significant improvement within weeks of beginning on a gluten free diet. In certain cases people may feel considerably worse
upon initially starting a gluten free diet. This is usually due to unidentified food allergies. For most people with this food intolerance, 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 those with sub-clinical gluten intolerance, gliadin causes a mucotoxic
inflammatory reaction as it comes into contact with the wall of the small intestine.
This reaction usually goes unnoticed at first. In fact, this low-grade inflammation may go undetected for years or even decades before it results in the expression of symptoms.
The ultimate effect of this hidden wear and tear is the slow destruction of the 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 constant upset stomach, or milk intolerance.
Often these symptoms fade in the early adult years only for the problem to reappear when a person is between 30 and 60 years of age.
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Inflammation comes from the Latin root inflammare, which translates as "to set on fire" or "to flame within. "This" setting on fire" is a literal description of the actual destructive
process gluten initiates. Inflammation is your body's way of reacting to injury.
When exposed to gliadin, the inflamed small intestine undergoes significant structural changes. Inflammation is a familiar experience to everyone. For example, the reaction of
the sinuses during a bad cold or flu is an inflammatory reaction.
Other examples of inflammation are from the response to physical trauma, like pain from a low back injury or from hitting your thumb with a hammer. In all these situations the
inflammatory response is activated.
This response is the body's attempt to repair tissue damage and prevent infections by quickly bringing our own internal 911-response team to the injury site. This physiological
protection includes the immediate activation of a complex system that takes place regardless of the initial source of inflammation.
The purpose of this physiological mechanism is to handle the insult, whether it is physical trauma, a viral or bacterial infection, or the gliadin 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, initially 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 flow. This brings more blood to the
site of injury to provide greater protection in the form of white blood cells and other immune system cells.
There is also an exudation, or leaking of fluids from the blood vessels into tissues with an accompanying swelling. This is followed by movement of leukocytes, or white blood
cells into the tissues for enhanced immune protection.
Additionally, there is also fibrin formation. Fibrin is a thin white filament structure that aids in the physical repair process. We are all familiar with fibrin in its role in helping blood
clot this being a critical part of wound healing. In this case, fibrin helps plug up any areas in the intestinal wall that require structural support.
Twelve to 14 hours after this series of physiological reactions, the body's response to gliadin fades provided there is no further exposure. At this point, the physical regeneration
and repair process can begin.
If you eat gluten again, the gliadin exposure is repeated, there is no let-up in the inflammatory cascade and the damage to the lining of the small intestine continues. Assuming
there is no further exposure, the blood vessels return to normal size and normal blood flow is reestablished.
Then the protective white blood cells degenerate or reenter the blood circulation, and cellular disintegration or proliferation takes place in which injured cells are replaced and
swelling disappears with resorption of tissue fluid and breakdown of fibrin. The "911" response team cleans up, packs up and goes back to wait for the next emergency call.
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Under normal conditions, the inflammatory response eliminates the insult and removes injured tissue components. This process accomplishes either regeneration of the normal
tissue architecture and return of physiologic function or the formation of scar tissue to replace what cannot be repaired. This whole sequence of events can take place each time
a gluten sensitive individual eats gluten-containing food
This inflammatory reaction goes largely unnoticed simply because it is not severe enough to cause immediate symptoms. If a gluten intolerant person eats gluten-containing
foods for extended periods of time, over and over again, the low-grade inflammation can lead to a variety of problems.
With long-term exposure, the results of this low-grade response to the gluten/gliadin molecule can be devastating to a variety of body systems. Its effect on the digestive system
is the most immediate.
I will now talk about some of the effects of gluten intolerance on the digestive system.
PHYSIOLOGICAL EFFECTS OF SUB-CLINICAL GLUTEN INTOLERANCE
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 body's tissue. Digestion is initiated when we chew food and begin to break it
down with digestive enzymes. 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 "small" because it is smaller in diameter than the large intestine. However, it is
in fact longer and in many ways more crucial to our health than the large intestine.
The lining of the small intestine consists of villi, fingerlike projections that stick out from the wall of the intestine into the lumen or center. These villi are between 1/2 and 1 1/2
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. It's estimated that the entire absorptive 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, leading to poor digestive function affects many vital structures on the intestinal wall.
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 vital nutrients your body needs delivered to your cells.
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EFFECT ON IMMUNE SYSTEM & HORMONAL SYSTEM
One system significantly impacted by maldigestion and malabsorption in the small intestine is the hormonal/immune system. Sub-clinical gluten intolerance creates a significant
stress on the immune system and can lead to a compromised immune system. The mechanism of action occurs in several different ways.
There are specialized immune cells that line the small intestine called immunocytes. These immune cells produce secretory IgA, a critical component of the thin, healthy mucous
that is makes up your first line immune defense.
The inflammatory response produced in individuals who are sensitive destroys a certain percentage of these cells, and this in turn can lower your immune defense thereby
opening the door to intestinal infections.
Therefore, parasites, bacteria, viruses, and yeast or fungal organisms can more easily infect someone who is gluten intolerant and suffering from a weakened first line immune
defense. This lowered immune defense is commonly referred to as depressed secretory IgA, which also can result in many other food reactions. This is because secretory IgA
also helps the body handle food antigens.
Food antigens can create significant health problems. An antigen is a marker that is recognized by our immune system as OK or not OK. Antigens mark substances as foreign
to the human body. The recognition of what is an OK antigen and what is not an OK antigen allows our immune system to attack and destroy harmful substances.
For example, when you have a viral infection like the common cold, the viruses that infect us have antigen markers on their outer surfaces and our immune system recognizes
these antigens and then makes antibodies to destroy the virus.
Food is also foreign to the body and so has antigens. Typically we don't react to food antigens. However, in some people, food reactions do occur because of an inappropriate
response of the immune system to antigens in food.
Other people may be sensitive to pollen antigens or mold antigens and so have reactions to these substances, The overall weakening or depression of our first line immune
defense called SIgA, makes 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.
Another avenue through which sub-clinical gluten intolerance affects the immune system is through the inflammatory response. Many people have heard of corticosteroid
medications such as prednisone or cortisone. They are used for a wide variety of medical purposes.
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Corticosteroid injections are used for joint and muscle injuries to reduce pain. Corticosteroid sprays and inhalers are used by people who suffer from asthma and allergies to
improve function of the airways.
Our body also makes its own corticosteroids, the most abundant of which is the hormone called cortisol. When under chronic low-grade inflammation from gluten intolerance, or
CORTISOL
- THE STEROID
YOUofMAKE
for that matter, any stress that inflames the digestive tract,
our bodies produce
increased levels
cortisol.YOURSELF
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 suppressing role of cortisol and corticosteroid medications works against our health.
When cortisol production becomes abnormal, our entire hormonal/immune system is affected. While 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, allergies, frequent illness,
etc.
MUCOSAL LINING AND LEAKY GUT
There are also many connections between subclinical gluten intolerance and other intestinal problems. To describe this connection in more detail, I will review the structure and
function of the small intestine.
The small intestine is constructed like a tube. The inside of the tube is the healthy mucosal lining. Mucosal tissues also line the sinus passageways, the lungs, the urogenital
tract, the mouth, throat, and vaginal tract. These lining tissues act as vital barriers to defend the body from infectious organisms. The small intestine lining tissue also performs
the crucial function of absorption of nutrients.
Under chronic inflammatory stress, this healthy mucosal tissue breaks down and a condition called 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 gut syndrome is like having a screen door with large holes in it that allows flies
and other insects to get through.
With leaky gut syndrome, the lining of your intestine becomes overly permeable and molecules that were not intended to cross into your blood stream enter, or leak in. This
leads to a great deal of immune stress as your body tries to handle all these uninvited guests.
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PORTANCE OF LACTEALS
Gluten reactions also cause other problems. There are structures called lacteals that are located in the tips of the villi, which can be destroyed by reactions to gluten. These
lacteals are responsible for helping in the absorption of fats by breaking them down into fine droplets. If this process is compromised, it can result in healthy fats/oils not being
absorbed that are critical to your health.
This depletes the body's source of fat-soluble nutrients leading to essential fatty acid deficiencies, low levels of vitamin A and vitamin E. Even if taken in supplements, the full
benefit of fat-soluble nutrients will not be realized.
Deficiencies of these nutrients depletes nutrients critical for the function of every cell in the body and negatively effects blood sugar control, burning body fat, nerve cell function,
steroid hormone production, antioxidant formation and many other processes.
It is common for people with sub-clinical gluten intolerance to develop blood sugar problems, sometimes referred to as hypoglycemia. This is due to the negative effects on
digestion and absorption in sub-clinical gluten intolerant individuals
NUTRITIONAL DEFICIENCIES
The lack of normal absorption in the small intestine leads to predicable nutritional deficiencies. Calcium absorption can be poor and this nutritional deficiency coupled with
abnormal corticosteroid production can lead to accelerated osteoporosis.
Iron, B12 and folic acid deficiencies are also commonly observed. This can lead to fatigue, mild depression, memory loss, and greater risk for elevated homocysteine levels, a
key factor in development of heart disease.
Poor digestive function leading to maldigestion and malabsorption of protein will be reflected in amino acid deficiencies. Amino acids are the building blocks of our body and are
vital for normal brain function.
Our brain utilizes many different chemical messengers called neurotransmitters to communicate. They are made from amino acids found in protein-containing foods. So
improper digestion and/or absorption of protein generates amino acid deficiencies, which directly affects how we think and feel.
The prevalence of this problem can be seen in the numbers of people benefiting from Prozac and other anti-depressant medications. These new generation of anti-depressants
are called SSR1s, or selective serotonin reuptake inhibitors. These medications prevent your brain from reabsorbing the serotonin naturally produced. So, in effect, you
experience higher serotonin levels.
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Serotonin, a neurotransmitter, is manufactured from an amino acid. Therefore, a deficiency in amino acids can lead to a serotonin deficiency. And, conversely, restoring normal
amino acid levels can help restore normal serotonin levels.
If you either (A) do not eat adequate protein, or (B) cannot digest protein well, or (C) cannot absorb the amino acids from protein, you will develop amino acid deficiencies that
ultimately affect brain function and other body processes.
The approach taken in natural therapies is to look for causative agents, such as maldigestion and malabsorption and treat the cause of the deficiency directly, thereby improving
the outcome. In this case, addressing dietary intake of protein, the ability to digest it with sufficient stomach acid and digestive enzymes and the ability to absorb is critical to
optimal health.
In certain people who have food sensitivities, this one factor can prevent recovery from chronic fatigue, recurrent infections and a cycle of chronic illness.
Depending on the extent of the problem, a person may need to use extensive nutritional supplementation to restore normal levels of vitamins, minerals, amino acids and
essential fatty acids. These natural therapies can be used with great success, provided the appropriate foods are being eaten and normal gastrointestinal function has been
restored.
LACTOSE AND SUCROSE INTOLERANCE
Lactose intolerance is defined as the inability to digest the carbohydrate portion of milk products. The carbohydrate portion of milk is referred to as lactose or milk sugar. Lactose
intolerance frequently accompanies gluten intolerance.
Lactase, a specialized enzyme that aids digestion of lactose in milk products is usually lacking in people with sub-clinical gluten intolerance. Lactase breaks down lactose or milk
sugar in the same way sucrase enzymes breaks down sugar or sucrose.
Damage to the architecture of the intestinal wall and the subsequent decrease in enzymes for lactose and sucrose digestion leads to problems in digesting dairy products such
as cheese, ice cream, and all types of milk products as well as sugar containing foods.
This enzyme deficiency is why people with subclinical gluten intolerance need to avoid cow's milk products. As the villi on the intestinal lining heal from a gluten free diet, some
individuals will be able to tolerate dairy products 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 they will inflame the intestine
lining just like gliadin does and prevent healing. This includes the complete elimination of cow's milk products such as cheese, yogurt, cottage cheese, and milk.
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Goat's milk yogurt and goat or sheep's milk cheeses such as feta cheese and others are usually acceptable alternatives. In this instance, eggs are not considered to be dairy
products.
LACTOSE HOME TEST
Some people, even in the absence of gluten intolerance are lactose intolerant and simply do not produce 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 immediately, 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 bloodstream 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 and milk/dairy from the diet is not always sufficient to remedy this problem.
Depending on your circumstances, your doctor may recommend a 4 to 5 day food rotation diet. Many books are available from your local bookstores on food rotation diets.
There are different types of food allergies: some are immediate and some are delayed. Immediate food allergies are usually easy to recognize - for example, you eat a
strawberry and get a rash. These don't usually require testing to determine.
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However, delayed food allergies are hard to identify because the reaction may not appear for hours or days after eating the offending food. For example, eating an allergic food
on a Monday night could generate a migraine headache or cause fatigue on Tuesday or Wednesday. Due to this difficulty in identification of delayed food allergies one of two
strategies should be followed.
The first choice is to follow a four to five day rotation diet. By doing this, even though the exact foods to which you are allergic have not been identified, you will be rotating all
your foods, so that any delayed allergic responses will be significantly reduced, This reduces the stress on your hormonal/immune system.
The second option is to pursue additional testing for delayed food allergies. Multiple pathway food allergy testing is designed for this purpose. This testing is done from a blood
sample and identifies exactly which foods you are reacting to. You will then know what foods to avoid and what foods are safe.
It is important to employ one of these options, since eating foods that you are allergic to every day 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 intolerance is not a food allergy. It is an inherited condition that leads to a
mucotoxic, or inflammatory response due to the reaction to the gliadin molecule in gliadin sensitive individuals.
Sub-clinical gluten intolerance has a genetic basis, meaning it passes from generation to generation. Gluten intolerance is found most frequently in those with Irish, English,
Scottish, Scandinavian, and other Northern European and Eastern European heritages.
A study published in the British Medical Journal in November of 1998 found previously unheard numbers of people suffering from celiac disease, the medical condition related to
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 intolerance and celiac occur less frequently in non-European populations.
It is important to note that many people who are gluten intolerant do not test positive on food allergy 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 still must avoid the offending gluten foods if you are gluten intolerant. Many
people live for thirty or forty years with sub-clinical gluten intolerance and do not experience obvious symptoms.
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 obvious symptoms, intestinal damage is still taking place.
Along with food allergies come food cravings, and it has frequently been observed that people crave that which they are allergic to.
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There have been many theories postulated as to why this is the case; at this point they are all speculative, as there is no definitive scientific proof of any one theory. Please take
note, if you crave certain 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 immediately put into solution and can amplify the inflammatory response up to 100 fold. Therefore, 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 pathogenic infections.
Inflammation in the small intestine causes a structure called the crypts of Liberkuhn to deepen. The 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 surveillance that occurs in the lining tissue.
Inflammation also slowly destroys the immune cells that help protect this area and these two factors taken together create a situation where parasite infections can take hold
and become chronic. Parasites deeply embedded in the intestinal lining can even be resistant to powerful antibiotic treatments.
Because of this, people with gluten intolerance need to rule out the possibility that they are harboring a chronic parasitic infection. Eliminating gluten from their diet can be the
first step in getting these chronic infections cleared.
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CANDIDA
There is a relationship between Candida, an opportunistic organism in the gastrointestinal tract, and food intolerances.
Inflammation caused by sub-clinical gluten intolerance and/or lactose intolerance weakens the immune response in the intestinal lining. This weakened mucosal immune
defense can open the door 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
Gluten intolerance causes multiple nutritional deficiencies, including inability to absorb fats, proteins, and carbohydrates.
Malabsorption of fats leads to deficiencies in the fat-soluble vitamins such as vitamin A and E and 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.
Other nutritional deficiencies that appear early in the disease process include lack of calcium, folic acid, iron, and vitamin B12. Lack of reproductive hormones leads to disruption
of the normal menstrual cycle, causing PMS or menopausal symptoms.
The combination of calcium deficiency and female hormone imbalances leads to osteoporosis, or weakening of the bones. Even if women take estrogen and calcium
supplements, they may not be adequately absorbed.
Folic acid, B12, and iron deficiencies lead to anemia, depression, and increased risk of heart disease and neurological diseases. Lack of antioxidant vitamins E and A
compromise our ability to get free radicals and can further contribute to degenerative conditions such as cancer and heart disease.
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GLUTEN SENSITIVITY SUMMARY
NOT OK / NOT TOLERATED
OK / TOLERATED FOODS
Wheat
White flour products (baked goods,
cookies, pastries)
Rye
Kamut
Beef, pork, lamb, any type of meat
Poultry - Chicken, turkey, duck, any type of poultry
Teff
Spelt
Soy
Pasteurized cow's milk products
All vegetables
All beans except soybeans
Corn
Rice, including wild rice, basmati rice, brown rice, white rice,
rice flour
Rice Bread
Rice crackers
Potato
Millet
Quinoa
Amaranth
Oats
Buckwheat (not a wheat)
Wheat and barley grass (has no protein)
Poultry
Fish and Seafood - tuna, salmon, trout, halibut, swordfish,
shrimp, clams, mussels, crab, any type of fish or seafood.
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Gluten Free
Meal Preparation and Recipes
We understand that it is a challenge to remove gluten from your diet, so instead of focusing on the negative and giving you a list of what to remove, we will focus on the positive
and provide examples of what a gluten free meal looks like. At the very end of these examples are recipes for some non-gluten baked goods and a flour replacement recipe to
be used only sparingly during those times that you are looking for a baked treat.
Please remember that gluten free does not necessarily equate to good health. Most gluten free products bought in our markets today are still an over processed poor
carbohydrate that creates blood sugar challenges, and may eventually lead to poor health. A veggie type may be able to use these products on occasion, a mixed type more
than likely will struggle with these, and a protein type should still avoid these foods. There are some very effective marketing strategies when it comes to gluten free packaged
products like cookies, crackers, beer, breads and the like. Please don't be fooled into believing that gluten free makes them "good" for you. Quite simply, they are still very poor
food choices for you, so please partake of them sparingly, or not at all.
Some of the meal ideas below incorporate low temperature cooking. It is recognized that cooking your food at higher temperatures will have an adverse effect on the nutrients
within the food. To utilize low temperature cooking, use a glass casserole dish such as a Pyrex pan, and always use a lid on this dish for the cooking process. Cook at 225
degrees at 4 minutes per ounce for fish and seafood, and 5 minutes per ounce for all other meats. This will not only aid in maintaining a higher nutrient content, but will enhance
the taste of your food.
As a part of the initial 60 days of becoming gluten free, it is also recommended to remove pasteurized dairy from your meal plans. Dairy products are listed in some of the meal
plans below, but it specifically mentions raw dairy. Raw dairy can be used during this 60 days generally without any challenges. Please visit http://www.realmilk.com to find a
raw dairy connection in your area.
We are pleased that you have made the choice to educate yourself not only on the aspect of a gluten free lifestyle, but also regarding your own bio-chemical nutritional needs
with nutritional typing. We welcome you to the wonderful world of balanced optimal health! This is the beginning of a journey that can last a lifetime.
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Gluten Free Breakfast Ideas
2-3 Applegate Farms turkey sausage links, 2 soft boiled eggs served over sliced tomatoes & baby spinach leaves. Top with fresh chopped basil & olive oil. If desired, end with ½
cup of oatmeal, with ¼ cup of raw milk, cinnamon and 1/8 tsp real vanilla extract.
2 soft boiled eggs, 4 oz smoked or lightly baked salmon topped with chopped fresh dill, sliced tomato, 2-3 chopped shiitake mushrooms & chopped green onion. Top with 2 oz
crumbled raw feta cheese. Add in 2-4 fresh kalamata or green olives. If desired finish off with 3-4 cantaloupe or honeydew slices.
2-3 Amy's or Applegate Farms chicken sausage links. Eat with lightly steamed cauliflower. Lay strips of raw cheese on top after turning off heat. Top with diced tomato and
chopped fresh or dried oregano. If desired finish off with ½ cup of buckwheat (buckwheat groats are sold in bulk at Whole Foods) topped with a small amount of diced green
apple and cinnamon.
2-4 slices of hormone free turkey bacon, ½-1 cup cottage cheese w/ 1 tablespoon chopped fresh chives. Eat with lightly steamed cauliflower and fresh tomato. Top with 1
tablespoon olive oil. If desired finish off with a small amount of a pear with nut butter.
Veggie omelet (3 eggs) with asparagus, mushrooms and 2 oz of raw cheese. It is ideal to bake your omelet in a glass Pyrex dish at 225 until formed. If cooking stovetop use ½
tsp coconut oil and a low flame. Top with 1 tablespoon raw butter (allow to lightly melt on top) Add Italian seasoning and Himalayan salt to taste. If desired, finish off with a small
handful of organic strawberries or fresh peach slices in raw cream.
Use ½ -1 cup oatmeal with one egg white stirred in while piping hot. Top off with a few apple slices and cinnamon.
1 cup of raw plain yogurt with ¼ cup of blueberries stirred into yogurt.
2-3 Applegate Farms turkey sausage links, 1 soft boiled egg, ½ cup of baby spinach leaves, 1 T grated carrot, 2 oz raw cheese, 4 fresh olives
2-3 Whole Foods brand bacon slices, 1 poached egg topped with 2 oz. grated raw cheddar cheese over a bed of ¼ cup of chopped spinach and chopped avocado. Eggnog with
1 tablespoon raw cream, cinnamon and vanilla extract.
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Gluten Free Breakfast Ideas
Sear 4-6 oz of Ahi tuna steak (sear for 1-2 minutes on each side). Thinly slice and add to a romaine and red leaf lettuce salad w/ cucumber, tomato, red pepper, chopped green
onion & cubed avocado. Dressing with 2 tablespoons of organic sesame oil, freshly squeezed lime, pinch of cayenne pepper, freshly grated ginger and a dash of low-sodium
tamari or shoyu. If desired finish off with 2 small apricots.
Spinach salad with slices of hormone free rare roast beef and turkey breast slices (4-6 oz total), sliced mushrooms, cucumber, cherry tomatoes, & 1 sliced hardboiled egg.
Dressing made with 2 tablespoons olive oil or walnut oil, 1 tsp apple cider vinegar. If desired finish off with a small handful of organic raspberry.
1-2 turkey burgers (mixture of dark and light meat) with 1 tsp chopped parsley, 1 tsp chopped red onion, ½ tsp mustard. Bake in glass Pyrex dish at 225 for 20-30 minutes. After
baking, top with raw cheese. Eat with a small salad of red leaf lettuce, ½ chopped avocado, sliced mushroom and tomato. Dressing with 2 tablespoons olive oil and 1 tsp apple
cider vinegar (add in 1 tablespoon of raw cream or yogurt with chive, garlic or green onion for a creamy dressing). If desired finish off with a small handful of blueberries.
4-8 oz total of hormone free rare roast beef slices and turkey breast slices wrapped around sliced cucumber & celery sticks & stuffed with sunflower or other sprouts, 2-3 oz of
raw cheese & horseradish mustard. Dip in 1-2 tablespoons raw cream or yogurt with chopped dill, chive, garlic or herb of choice. If desired finish off with corn on the cob topped
with raw butter, paprika and Himalayan salt.
5-6 large romaine lettuce leaves, 4-6 oz of hormone free rare roast beef and black forest ham slices. Lay romaine leaves on plate & top with meat slices, sliced tomato,
mushrooms, cubed avocado, grated raw cheese, sliced tomato and cucumber. Top with dressing made of 2 tablespoons olive oil, 1 tsp apple cider vinegar (add in 2 tsp raw
cream or yogurt with fresh garlic and/or chive if desired). If desired finish off with apple slices slathered with raw almond butter.
Salad with red leaf lettuce, red pepper, grated carrot, cucumber, ¼ cup chick peas. Dressing with 1 tsp olive oil and 2 T freshly squeezed lemon. Have 3-4 oz of chicken breast.
Have ½ cup of brown 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.
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Gluten Free Lunch Ideas
Sear 4-6 oz of Ahi tuna steak (sear for 1-2 minutes on each side). Thinly slice and add to a romaine and red leaf lettuce salad w/ cucumber, tomato, red pepper, chopped green
onion & cubed avocado. Dressing with 2 tablespoons of organic sesame oil, freshly squeezed lime, pinch of cayenne pepper, freshly grated ginger and a dash of low-sodium
tamari or shoyu. If desired finish off with 2 small apricots.
Spinach salad with slices of hormone free rare roast beef and turkey breast slices (4-6 oz total), sliced mushrooms, cucumber, cherry tomatoes, & 1 sliced hardboiled egg.
Dressing made with 2 tablespoons olive oil or walnut oil, 1 tsp apple cider vinegar. If desired finish off with a small handful of organic raspberries.
1-2 turkey burgers (mixture of dark and light meat) with 1 tsp chopped parsley, 1 tsp chopped red onion, ½ tsp mustard. Bake in glass Pyrex dish at 225 for 20-30 minutes. After
baking, top with raw cheese. Eat with a small salad of red leaf lettuce, ½ chopped avocado, sliced mushroom and tomato. Dressing with 2 tablespoons olive oil and 1 tsp apple
cider vinegar (add in 1 tablespoon of raw cream or yogurt with chive, garlic or green onion for a creamy dressing). If desired finish off with a small handful of blueberries.
4-8 oz total of hormone free rare roast beef slices and turkey breast slices wrapped around sliced cucumber & celery sticks & stuffed with sunflower or other sprouts, 2-3 oz of
raw cheese & horseradish mustard. Dip in 1-2 tablespoons raw cream or yogurt with chopped dill, chive, garlic or herb of choice. If desired finish off with corn on the cob topped
with raw butter, paprika and Himalayan salt.
5-6 large romaine lettuce leaves, 4-6 oz of hormone free rare roast beef and black forest ham slices. Lay romaine leaves on plate & top with meat slices, sliced tomato,
mushrooms, cubed avocado, grated raw cheese, sliced tomato and cucumber. Top with dressing made of 2 tablespoons olive oil, 1 tsp apple cider vinegar (add in 2 tsp raw
cream or yogurt with fresh garlic and/or chive if desired). If desired finish off with apple slices slathered with raw almond butter.
Salad with red leaf lettuce, red pepper, grated carrot, cucumber, ¼ cup chick peas. Dressing with 1 tsp olive oil and 2 T freshly squeezed lemon. Have 3-4 oz of chicken breast.
Have ½ cup of brown 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 1 chopped zucchini, 1 T grated raw sweet potato, 1 T chopped red pepper and 1 tsp chopped dill. Dressing with 1 tsp olive oil and 2 tablespoons raw apple cider
vinegar. Have 3-4 oz of Applegate Farms turkey breast. Have ½ cup of wild rice if still hungry.
6 oz bison filet marinated in 1 tablespoon of shoyu, 1 teaspoon of sesame oil, 1 teaspoon of grated ginger root, 1 clove of minced garlic and 1 tablespoon of chopped green
onion. Marinade for 1 ½ hours and lightly bake at 225 degrees. Eat with spinach salad, 2 artichoke hearts and 3 oz raw cheese, chopped avocado with your dressing of choice.
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Applegate Farms rare roast beef slices rolled around lightly steamed asparagus, horseradish, Dijon mustard, 3 oz raw cheese and avocado slices. Eat with a side of artichoke
hearts and a hardboiled egg. Have ½ of a pear or apple with raw almond butter if still hungry.
1 whole chicken leg (lightly baked at 225) topped with 1 T raw butter, 7 stalks lightly steamed asparagus, 2 artichoke hearts topped with melted butter and slivered almonds and
4 fresh olives. Dessert: 2" fresh coconut dipped in 1 T raw cream with 1/8 t cinnamon.
Gluten Free Dinner Ideas
4-6 oz of wild caught salmon topped with Italian seasoning and lemon wheels. Bake at 225 for 15-20 minutes. Add 1-2 tablespoons of olive oil when done baking. Have with ½
cup of cottage cheese with fresh chopped chive. Eat with lightly steamed asparagus and red pepper topped with 2 tsp raw butter. Add in ½ of a cubed avocado. If desired finish
off with a small organic sweet potato with skin and added raw butter.
1 whole chicken fryer (3 lbs) stuffed with fresh rosemary and whole garlic cloves (form slits in chicken & stuff with rosemary and garlic); bake in glass Pyrex at 225 for 2 ½ hrs.
Eat with lightly steamed broccoli & cauliflower topped with 1 tablespoon raw butter (allow to lightly melt on top). Chicken will be good for 3 or 4 meals. If desired, finish off with
watermelon dusted with cinnamon.
Sirloin burger served rare (bake at 225) with raw cheese (allow to lightly melt on top), avocado, tomato slices and capers. Eat with lightly steamed broccoli & cauliflower. Top
with raw butter or olive oil and sprinkle with paprika. If desired finish off with pear slices slathered in cashew butter
Salad with red leaf lettuce, red pepper, grated carrot, cucumber, ¼ 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). Have ½ cup of brown rice with this meal if desired.
Lightly sauté red cabbage, garlic, broccoli and red pepper and add freshly squeezed lemon. Include 3-4 oz of lightly baked chicken breast topped with paprika and 1 tablespoon
chopped dill. Include with this meal fresh corn on the cob.
Lightly steam red pepper, zucchini and yellow squash and top with freshly squeezed lemon juice. Have 3-4 oz of lightly baked codfish coated with fresh herbs of oregano and dill
after cooking along with freshly squeezed lemon. Include a few sweet potato slices with this meal. Start with one bison burger with 1 thin slice of raw cheese.
Lightly steam green beans and add 1 teaspoon of raw butter, ¼ cup of slivered almonds and a small squeeze of lime. Add one soft boiled egg and 2 inches of fresh coconut with
½ handful of raw pumpkin seeds if desired.
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Nutritional Typing Test
Turkey meatballs (use dark ground turkey), 1 tablespoon of chopped parsley, 1 teaspoon of chopped onion, 1/8 teaspoon of Worcestershire sauce and 1/8 teaspoon of dried
oregano.
Form into medium sized balls and bake at 225 in glass casserole dish for 30 minutes. Eat with baby spinach salad, 1 tablespoon of grated carrot, 3 stalks of chopped
asparagus, 4-5 of green olives, 2 oz of raw cheese and dressing of choice. If desired include ½ sweet potato (with skin) and 1 tablespoon raw butter.
*Below is the flour recipe and some gluten free recipes in case you have a strong desire for a baked product as a treat on occasion. Please remember that a veggie type may be
able to use these products on occasion, a mixed type more than likely will struggle with these and a protein type should still avoid these foods.
Gluten Free Flour Mixture
This is a basic mixture of gluten free flours that can be combined in advance so you have a gluten free mixture to replace conventional gluten containing flours. This mixture will
contain a full complement of your essential amino acids. Always remember to use these types of products sparingly.
1½ cups coconut flour
1 cup of rice flour
1 cup of potato starch flour
1 cup tapioca flour
½ cup cornstarch
½ cup garbanzo or fava flour
2 tablespoons xanthan gum
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Nutritional Typing Test
Nutritional Typing Test
Blueberry Millet Muffins
2 large eggs
1 teaspoon of finely grated orange zest
1 ½ cups orange juice
½ cup butter that has been melted and cooled
1 cup blueberries
1 cup millet flour
1 cup sorghum flour
2 teaspoons baking powder
1 teaspoon cream of tartar
1 teaspoon baking soda
1 teaspoon salt
½ cup turbine sugar
2 teaspoons xanthan gum
1 cup stone ground yellow cornmeal
1. Preheat oven to 350 degrees
2. Grease 6 large sized muffin tins or use paper liners
3. Combine flours, baking powder, cream of tartar, baking soda, and salt
4. Add sugar, xanthan gum, and cornmeal
5. Whisk eggs in separate bowl
6. Blend in orange zest, juice and melted butter
7. Add egg mixture with dry ingredients and mix until all ingredients are moistened
8. Add blueberries gently
9. Spoon into tins
10. .Bake 20-25 minutes for regular sized muffins or 30-35 minutes for large muffins
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Nutritional Typing Test
Applesauce Bran Muffins
1 cup rice flour
1 cup rice bran
½ cup hazelnut flour
1 tablespoon baking powder
½ teaspoon cinnamon
½ teaspoon salt
½ raw chopped almonds
½ cup raisins
½ cup molasses
½ cup unsweetened applesauce
2 tablespoons olive oil
2 beaten eggs
½ cup almond milk
1 teaspoon vanilla extract without grain alcohol
1.
2.
3.
4.
5.
Preheat oven to 400 degrees
Blend all dry ingredients
Mix wet ingredients
Stir wet and dry ingredients and do not over stir
Fill muffin cups and bake 20 minutes
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Nutritional Typing Test
Nutritional Typing Test
Potato Pancake
3 raw grated potatoes
1 medium grated zucchini
½ cup grated carrot
½ cup finely chopped onion
½ cup garbanzo flour
½ cup potato flour
½ teaspoon salt
1 teaspoon baking powder
1 teaspoon dill weed
1 tablespoon yellow curry
2 beaten eggs
2 tablespoons olive oil
½ cup white wine
1.
2.
3.
4.
5.
Combine potatoes, zucchini, carrots, and onion
Add eggs and oil and stir to combine
Mix the dry ingredients and add the potato mixture
Add wine to preferred consistency
Spoon onto a hot stainless steel pan and brown on both sides
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Nutritional Typing Test
Zucchini Quick Bread
2 eggs
½ cup of honey
½ cup olive oil
1 teaspoon vanilla extract (non-gluten)
1 ½ cup zucchini peeled and shredded
1 cup yellow raisins
½ cup of raw chopped walnuts
1 cup rice flour
2 teaspoons baking powder
1 ½ teaspoons xanthan gum
2 teaspoons cinnamon
½ teaspoon salt
.25 ounces of gelatin (1 envelope)
1.
2.
3.
4.
5.
6.
7.
Preheat oven to 350 degrees
Grease two 8x4x3 inch loaf pans
Beat eggs
Add honey, olive oil, vanilla, grated zucchini, raisins, and nuts to eggs
Mix together flours, baking powder, xanthan gum, cinnamon, salt, and gelatin
Gently stir dry ingredients into liquids
Pour into loaf pans and bake for 25 minutes
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Nutritional Typing Test
Pizza Crust
2/3 cup of sorghum flour
½ cup quinoa flour
1/3 cup of potato starch
¼ cup tapioca starch
1 teaspoon of granulated sugar
2 teaspoons xanthan gum
1 tablespoon instant yeast
¾ cup Himalayan salt
1 ¼ cups water
1 tablespoon extra-virgin olive oil
1 teaspoon cider vinegar
1. Combine sorghum flour, quinoa flour, potato starch, tapioca starch, sugar, xanthan gum, yeast and salt and mix to set on the side
2. Using a heavy electric mixer with a paddle attachment, combine water, olive oil and vinegar until well blended. While on the lowest speed add the dry ingredients until
combined. Once this is combined, beat for 4 minutes on medium speed.
3. Gently transfer the dough to prepared pan and spread evenly to the edges.
4. Bake in a preheated oven for 12 minutes
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Nutritional Typing Test
Learning to Listen to Your Body Daily Diary for Women
Name:___________________________
Phase of your Menstrual Cycle: _____ Menstrual (Typically – Days 1-4)
Date:____________________________
_____ Preovulatory (Typically – Days 5-14) _____ Premenstrual (Typically – Days 15-28) _____ Day Number of Cycle _____ No Cycle
Complete these questions 1 to 2 hours after you have eaten.
Questions:
Answers:
How is your mood before breakfast?
What did you have for Breakfast?
Time:
Before Lunch Assessment of Breakfast:
Was your breakfast satisfying to you?
Did you need a snack before lunch?
Did you or do you have any cravings?
How is your mood?
How is your energy?
How is your mental clarity?
What did you have for Lunch?
Time:
Before Dinner Assessment of Lunch:
Was your lunch satisfying to you?
Did you need a snack before dinner?
Did you or do you have any cravings?
How is your mood?
How is your energy?
How is your mental clarity?
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Nutritional Typing Test
Nutritional Typing Test
What did you have for Lunch?
Time:
Before Bedtime Assessment of Dinner:
Was your dinner satisfying to you?
Did you need a snack between dinner & bedtime?
Did you or do you have any cravings?
How is your mood?
What is your overall assessment of how you felt
today?
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Nutritional Typing Test
Nutritional Typing Test
Learning to Listen to Your Body Daily Diary for Men
Name:___________________________
Date:____________________________
Complete these questions 1 to 2 hours after you have eaten.
Questions:
Answers:
How is your mood before breakfast?
What did you have for Breakfast?
Time:
Before Lunch Assessment of Breakfast:
Was your breakfast satisfying to you?
Did you need a snack before lunch?
Did you or do you have any cravings?
How is your mood?
How is your energy?
How is your mental clarity?
What did you have for Lunch?
Time:
Before Dinner Assessment of Lunch:
Was your lunch satisfying to you?
Did you need a snack before dinner?
Did you or do you have any cravings?
How is your mood?
How is your energy?
How is your mental clarity?
What did you have for Lunch?
Time:
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Nutritional Typing Test
Nutritional Typing Test
Before Bedtime Assessment of Dinner:
Was your dinner satisfying to you?
Did you need a snack between dinner & bedtime?
Did you or do you have any cravings?
How is your mood?
What is your overall assessment of how you felt
today?
Retake the Nutritional Typing Test and Share it with Friends
Copyright © Mercola Health Resources, LLC
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Nutritional Typing Test