Parsley Health Core Diet Parsley Health Core Diet The Parsley Health Core Diet is a balanced approach to eating healthy while keeping inflammation low. This elimination diet first involves removing several foods at the same time, then slowly adding them back in. FOODS TO AVOID • Refined sugar (all sugars added to cakes, cookies, breads, candies, and sweetened soft drinks), and all artificial sweeteners/“diet” products. • Gluten and wheat (breads, pasta, crackers, pretzels, baked goods, cereal, beer). FOODS TO LIMIT • Alcohol to 1-2x per week (Preference given to mezcal, tequila or vodka in soda with lime, or a glass of red wine) • Commercial condiments (ketchup, mayonnaise, bottled salad dressings) Parsley Health Core Diet FOODS TO AVOID FOODS TO LIMIT • All dairy (yogurt, cheese, kefir, butter, cream, and milk) • Jams, jellies, and dried fruits • Fast food and ultra processed foods (anything with a long shelf life, including gluten-free breads, etc.) • Natural sweeteners (raw local honey, organic maple syrup, coconut sugar, • Artificial sweeteners (Splenda, Equal, Sucralose, Aspartame) • Specific oils (soybean oil, canola oil, grapeseed oil, vegetable oil, margarine) • Ultra processed meats agave, brown rice syrup, stevia, monk fruit) • 70 percent or higher dark chocolate Reintroducing Foods • In order to be clear on how each eliminated food affects you, it is best to reintroduce them one at a time, one week at a time. • Example: Have two servings of a new food (i.e. two slices of bread) daily for three days (i.e. Monday, Tuesday and Wednesday) and note any symptoms produced, such as changes in energy, digestive upset, acid reflux, mucus production, or skin reaction. • Then, wait the next 4 remaining days of the week (Thursday-Sunday), to assess any late onset symptoms that may surface from that week’s reintroduced food. If you experience no symptoms, it’s okay to keep that food group in your diet moving forward. • If you experience symptoms, eliminate that food from the diet and then start with a new food group the following week (i.e. dairy). Reintroducing Foods • You can retest the food that produced a reaction • For dairy, organic and grass-fed sources are again at the end of the reintroduction protocol best. Start with low lactose sources (hard aged or perhaps, it’s one that needs to be kept out of the diet long-term depending on the reaction cheeses and butter), then move on to higher lactose foods (yogurt, milk, ice cream). experienced. • For gluten introduction, we recommend starting • Note: It often helps to keep a food journal during reintroduction to help keep better and with high quality gluten sources first, such as closer track of any patterns in symptoms that organic sourdough bread, barley, and wheat berries. may arise. This can also be shared and reviewed by your doctor and/or health coach to help identify any potential food sensitivities. What to Eat PROTEIN • Fish & seafood (especially wild Alaskan HIGH FIBER VEGETABLES • Asparagus, green beans, bok choy, broccoli, brussels sprouts, salmon, river trout, red snapper, cabbage, cauliflower, dandelion, endive, escarole, kale, leek, scallops, mussels, sustainably raised shrimp, squid, and octopus). mushrooms, mustard greens, okra, onion, radish, romaine • Organic pasture-raised chicken or turkey. • Eggs (pasture-raised, local) • Grass-fed hormone-free beef, lamb, bison, and venison. lettuce, scallions, spinach, summer squash, swiss chard, sprouts, watercress, zucchini, tomato, eggplant, peppers, and arugula. ROOT VEGETABLES • Sweet potatoes, russet potatoes, winter squash, turnip, rutabaga, beets, parsnips, yams, kohlrabi, jerusalem artichokes. What to Eat NUTS AND SEEDS LEGUMES Almonds, cashews, Brazil nuts, filberts, pecans, Adzuki, black eye beans, black turtle beans, pine nuts, pistachios, walnuts, pumpkin seeds, garbanzo beans, kidney beans, lentils, lima beans, sunflower seeds; nut/seed butters without palm mung beans, navy beans, peas, pinto beans. oil or sugar. GLUTEN-FREE WHOLE GRAINS FRESH FRUIT All rice, millet, buckwheat, quinoa, amaranth, Organic berries (blueberries, cranberries, teff, and certified gluten free oats. strawberries, blackberries, raspberries), apple, pear, kiwi, grapefruit, melon, or other seasonal, local fruits. What to Eat SPICES SEA VEGETABLES All spices: garlic, cayenne, turmeric, ginger, chili Arame, dulse, hijiki, kelp, laver, nori, wakame. powder, cinnamon, curry powder, black pepper, fresh herbs (cilantro, parsley, basil, etc.) SPROUTS & MICROGREENS Alfalfa, broccoli, radish, arugula, beet, etc. OILS Cold or just warm: extra-virgin olive oil, sesame oil, FLUIDS walnut oil, or flaxseed oil. 1-3 liters of spring water per day High heat/for cooking: avocado oil, coconut oil, ghee (clarified butter). Breakfast Ideas BERRY SMOOTHIE OATMEAL • 1 cup organic frozen berries • Gluten free steel cut oatmeal • 1 serving Parsley approved • Top with ½ cup blueberries, ¼ protein powder • 1 tbsp nuts or nut butter (such as almond, walnut or sunflower) • 1 tbsp ground flax seeds • Add 8-10 oz unsweetened almond, coconut milk, or water. Blend. WILD SMOKED SALMON • Enjoy with ½ an avocado and salad greens cup almonds or walnuts CHIA SEED PUDDING EGGS • 1 cup unsweetened coconut milk • 2-3 eggs any style • 3 tbsp chia seeds • ½ cup sauerkraut and sautéed • 1 tsp alcohol-free vanilla extract • Sprinkle cinnamon spinach Lunch Ideas SALAD BAR GRILLED CHICKEN • Mixed greens salad • With broccoli or asparagus • Grilled chicken or fish • Sweet potato or brown rice • Avocado, eggs, beets • With olive oil, lemon, juice, sea salt and pepper. POACHED WILD SALMON • With salad and quinoa SARDINES • Canned wild sardines in extra-virgin olive oil • Over mixed vegetables salad with lemon, olive oil, sea salt and pepper. Packaged Foods If you’re new to the whole foods lifestyle, rest assured there are plenty of packaged alternatives. Here are some brands we enjoy. GLUTEN FREE BREADS AND PASTAS DAIRY FREE YOGURTS AND CHEESES SRYSLY Tolerant Foods Kite Hill Treeline Nut Cheeses Food For Life Bionaturae Anita's Coconut Yogurt Kite Hill "Cheese" Barely Bread Eden Foods CoYo Miyokos Cappello's Coconut Cult GLUTEN FREE CRACKERS, CHIPS, ETC DAIRY FREE MILKS Mary’s Gone Crackers Siete Forager Jillz NuCo wraps MALK Simple Mills Wrawp wraps Three Trees New Barn Joi nut base Dinner Ideas CHICKEN & BROCCOLI SALMON & VEGGIES • Pasture-raised chicken breast • Wild Alaskan salmon fillet • Brown rice with steamed broccoli, olive • Roasted root vegetables oil and lemon juice dressing CURRY CHICKEN • Kale salad RAINBOW TROUT • Roasted curry-spiced chicken thighs • With tomato, cilantro, and onion salsa • Mixed vegetables • Fresh guacamole Snacks 1 TOASTED PUMPKIN SEEDS 2 HUMMUS AND VEGGIES Pre-heat oven to 350F. Coat pumpkin seeds with coconut oil, cinnamon, and sprinkle of sea salt. Bake for 7 minutes. Carrots, bell peppers, 3 well with hummus or guacamole. FRESH FRUIT Combine 1 cup of dairy free milk with 4 tbsp chia seeds. Let sit overnight. cucumber, and celery pair 4 CHIA SEED PUDDING 5 SNOW DATES Pair an apple or banana Roll a medjool date in with almond butter and almond butter and cinnamon. sprinkle with coconut flakes. Chill in the freezer. Food Quality Here are some considerations around quality and sourcing. PRODUCE MEATS / ANIMAL PRODUCTS Best choice: opt for organic produce, even better if it is local and in season. Best choice: Locally sourced and organic. In addition, wild-caught/sustainably sourced for Good choice: Nonorganic produce on the EWG’s fish, 100% grass-fed or grass-finished for beef and other ruminants, pasture raised for poultry Clean 15 list (and stick with organic on the EWG’s and eggs. Dirty Dozen list). If conventional produce is the only thing available, peel the skins where applicable (apples, pears, etc). Good choice: Organic only. Or, sustainably farm raised for fish, lean cuts for beef and other ruminants (trim and drain the fat), and skinless cuts for chicken.
