Name: xx Date: xx Office of Dr. Ralph Wood Wilson
GENERAL DIETARY GUIDELINES
[Refer to 1) blood-type diet for the appropriate foods; 2) taste guidelines for managing cravings]
I would classify your metabolic type as Thyroid Dominant. If you have a book on Ayurvedic medicine you can read about the Vata body type. Ayurveda is a fascinating science of health you may want to explore. The thyroid dominant type can include Vata, Vata-Pitta, and Kapha-Vata.
Breakfast: 2 or 3 eggs, grain, red raspberry leaf tea.
Lunch: A salad, fish or poultry, whole grain serving and/or a veggie, dairy, red raspberry tea.
Dinner: Red meat, fish or poultry, veggies, whole grain serving, dairy, red raspberry leaf tea.
Plenty Foods: Eggs / Poultry (chicken, turkey, game hen) / Fresh vegetables / Raspberry leaf tea
Moderation: Red meat / Organ meats / Cheese / Yogurt / Whole grains / Fruit / Decaf coffee & tea
Rarely Foods: Refined grains / Coffee / Tea / Sugary desserts
SAMPLE MENU
Breakfast: 2 or 3 eggs (organic, free range only), scrambled, poached, boiled or as vegie omlet.
1/2 piece whole grain toast or a small bowl of oatmeal (small amount of butter is OK).
1/2 grapefruit (twice a week only).
Red raspberry leaf tea.
WAIT 4 HOURS
Lunch: Green salad with dressing (see below for recipes).
4 oz. of lean red meat, poultry or fish (as part of salad or on the side).
A couple types of veggies and/or 1/2 cup cooked grain (check your list).
1/2 cup unsweetened low fat yogurt or 3/4 cup of calcium enriched rice milk.
Red raspberry leaf tea.
WAIT 6 HOURS
Dinner: 4 to 6 oz. of lean red meat, fish or poultry (organic or free range only).
One single slice of whoe grain bread or 1 cup grain serving (check your list).
A few types of vegetables (of different colors).
1/2 cup of unsweetened low fat yogurt or 3/4 cup calcium enriched rice milk.
A simple green salad.
Red raspberry leaf tea.
Snacks: Hard boiled eggs are good (1/2 at a time and only 1 hard boiled egg total a day), so are
pumpkin seeds in small amounts, 3 pieces of fruit per week, vegetable juice (do not
drink tomato juice), steamed or well chewed vegetables (check your list).
AVOID: CAFFEINE, SUGAR, ARTIFICIALLY SWEETENED ANYTHING, STARCHY FOODS (those made with flour that is not whole grain or foods that grow underground), MARGARINE, ALL DAIRY PRODUCTS (yogurt & butter are okay) and ALCOHOL.
Dressings: 4 tbs flaxseed oil (virgin organic only) 2 tbs. fresh lemon juice
1 medium clove garlic (crushed) A pinch of salt
or
1 cup red wine vinegar Add: 1/2 cup chopped fresh herbs
Bring to a boil, then cool and cover. Let stand at room temperature for a couple days
Strain and serve over vegies or salads
You can mix 2 teaspoons of plain yogurt to this dressing for variety
Delete this line and one of the following two sections [Sweet/Starch, or Greasy/Spicy:
Breakfast: Astringent
Lunch: Astringent, pungent/peppery and umami
Dinner: Sweet, sour, bitter
Craving Balancing Tastes: Astringent / Umami / Salty / Pungent-Peppery
Sweet Spice & Herb Mix: Use on protein foods
Cinnamon / Allspice / Dried Basil / Dried Dill (leaf and/or seed)
Pungent Spice & Herb Mix: Use on vegetables and grains
Anise / Ginger / Black Pepper / Dried Cilantro (Coriander) / Dried Parsley leaf / Onion powder
Vegetable soup for sweet & starch cravers (Astringent tastes)
Green beans / Leeks / celery with tops / zucchini / parsley / green pepper. Salt to taste.
Breakfast: Sweet
Lunch: Sweet, sour and pungent/sweet
Dinner: Astringent, umami and pungent/peppery
Craving Balancing Tastes: Sweet / Sour / Bitter / Pungent-Sweet
Sweet Spice & Herb Mix: Use on vegetables and grains
Cinnamon / Allspice / Dried Basil / Dried Dill (leaf and/or seed)
Pungent Spice & Herb Mix: Use on protein foods
Anise / Ginger / Black Pepper / Dried Cilantro (Coriander) / Dried Parsley leaf / Onion powder
Vegetable soup for greasy & spicy food cravers (Sweet tastes)
Carrots / Yellow Squash / Beets with tops / Mushrooms / Sweet Onion. Slight amount of salt.
EXERCISE APPROACH FOR HEALTH AND WEIGHT MANAGEMENT
(Do them to your comfort level of intensity. If you are weak or stressed, build up gently.)
Exercise type: Endurance.
Activities: Swimming, jogging and aerobic dancing.
Spot-Toning Areas: Outer thighs, midriff roll.
FOOD SELECTIONS FOR HEALTH AND WEIGHT MANAGEMENT
Our Relationship With Food:
The senses of smell and taste are important pathways to our brain. Sight and touch are also part of eating, and are important for meal presentation. The focus here is on the physiological responses to smell and taste.
SMELL: It will be helpful in making food choices if we are conscious of our sense of taste when encountering foods. Our sense of taste developed to help us choose beneficial things to put in our mouths. The closer a food is to natural, organic, and ripe the more accurately we can use our sense of taste to decide if it is good for our individual chemistry.
TASTE: There is a useful insight about tastes--and it is that food tastes different after it has been chewed for a while. Some sources call this a second taste. Some people even describe a third taste--saying it is the reaction of the body over several hours or days after eating (they include the fact that there may be stuffy nose, skin reactions, but hold that there is a very subtle taste that can be sensed by people who have eaten in a balanced way for a long time).
USING TASTES TO MANAGE OUR FOOD CRAVINGS:
It helps to eat some of each of the eight taste types during the lunch and dinner meals. Use your own judgement and creativity. You will eventually be able to trust your own taste buds.
The Eight Tastes:
1. Sweetness: Instantly recognizable.
2. Sourness: Such as vinegar or lemon juice.
3. Salt: Instantly recognizable.
4. Bitterness: The dark taste of coffee or parsley.
5. Astringency: The "puckery" taste of fresh lettuce and tomato.
6. Pungency #1: Pungent/sweet--sweet spiciness like cinnamon.
7. Pungency #2: Pungent/peppery--hot spiciness like pepper and cayenne.
8. Umami: The taste of richness (Japanese term is Umami).
Sweetness: Grains, fruits, vegetables. Sweet fruits (peaches, melons and bananas) are the strongest source. Some vegetables (beets, sweet potatoes, and carrots) are very sweet, especially when cooked. All grains are basically sweet. Refined sugar, honey and molasses all give the pure taste of sweetness.
Sourness: Vinegar, some fruits, some vegetables, and some dairy foods. Citrus fruits and tomatoes are sour. Yogurt, buttermilk, and some cheeses are sour. Fermentation produces sourness: beer is sour, and wine is too at times, though it isn't supposed to be. Fermentation with yeast adds sourness to the basically sweet taste of bread.
Saltiness: This comes from salt itself.
Bitterness: Some vegetables (e.g., greens like mustard greens), some herbs (such as parsley), from coffee and quinine (the flavor of tonic water), and from some spices including fenugreek, turmeric and sesame seeds. Artificial sweeteners also have some butteriness along with their sweetness (and to some people they taste only bitter, not sweet at all).
Astringency: Meat, eggs, beans and lentils, and some dairy foods including butter, fresh cheeses and goat's milk. Some fruits also have astringency: figs, purple grapes and plums, and any other fruits that have a little "bite" to them along with their sweetness are astringent as well as sweet. Astringency is also found in some vegetables: cauliflower, celery, lettuce, spinach and sprouts, for example are all sources for this taste. A big green salad is wonderfully astringent.
Pungency:
#1: Pungent/sweet: Cinnamon, clove, nutmeg, ginger, saffron.
#2: Pungent/peppery: Black pepper, cayenne pepper.
Umami: The taste of richness, comes from oils and fats, including both animal fats (such as the fat in meats, the skin of chicken, fish skin, and butterfat), and vegetable oils (oil that comes from olives, corn, sunflower seeds, peanuts, coconut, sesame, etc.). Baked potatoes have umami as well as sweetness. Sugar & salt can add umami to foods--Sugar makes the taste of tomato sauce umami as well as astringent; salt added to nuts and other astringent foods increases umami taste.
Taste Qualities of Foods:
SSC=Sweet & Starch Cravers start at this end GSC=Greasy & Spicy Craves start at this end
Name: xx
Date: xx Office of Dr. Ralph Wood Wilson
Protein/Meat--
Basic taste:
Astringent
-(Sweet end-SSC)-
Beef
Lamb
Shellfish
Tofu (fried)
Pork
Tofu (raw or steamed)
Fish
Eggs
Chicken
Squab
-(Astringent end-GSC)-
Legumes--
Sweet & Astringent
-(Sweet end-SSC )-
Black lentils
Red lentils
Peas
Garbanzos
Kidney beans
Mung beans
-(Astringent end-GSC)-
Vegetables--
SWEET-(GSC end)
Beets
Carrots
Sweet potatoes
Onions (cooked)
SWEET/ASTRINGENT
Broccoli
Cabbage
Cucumber
Zucchini
SWEET/SOUR
Tomatoes
ASTRINGENT-
(SSC end)
Lettuce
Spinach
Sprouts
PUNGENT
Onions (raw)
Garlic
Radishes
Dairy--
Basic taste:
Astringent & sour
-(Sweet end-SSC)-
Eggs
Cheese
Whole milk
Skim milk
Goat's milk
Yogurt
-(Astringent end-GSC)-
Nuts--
Basic taste:
Sweet and Astringent
-(Sweet end-SSC)-
Almond
Cashew
Peanut
Sunflower seeds
Walnut
Pumpkin
-(Astringent end-GSC)-
Fruits
-[Sweet end-GSC)-
Dried fruit
Coconut
Melon
Banana
Peach
Pear
Pomegranate
Apple
Grapes
Plum
Fig
Tangerine
Orange
Grapefruit
Lemon
-(Astringent end-SSC)-
Spices--
Basic taste:
Pungent
-(Sweet end-SSC)-
Basil
Thyme
Dill
Oregano
Cilantro
Parsley
Garlic
-(Pungent end-GSC)-
Oils--
Basic taste:
Umami
-(Sweet end-SSC)-
Corn oil
Sunflower oil
Olive oil
Safflower oil
Sesame oil
-(Astringent end-GSC)-
Grains--
Basic taste:
Sweet
-(Sweet end-GSC)-
Pasta
Corn
White bread
White rice
Millet
Whole wheat
Whole wheat bread
Whole wheat crackers
Oats
Toasted grains (nut-
free granola)
Brown rice
Barley
Buckwheat
Rye
-(Astringent end-SSC)-
Herbs
-(Sweet end-SSC)-
Cinnamon
Allspice
Cardamom
Coriander
Saffron
Turmeric
Sesame seed
Fenugreek seed
Poppy seed
Anise
Cumin
Ginger
Black pepper
Cayenne pepper
-(Pungent end-GSC)-
Name: xx
Date: xx Office of Dr. Ralph Wood Wilson