The pHIL Up & Slim Down Diet™
The diet we recommend is designed to get your pH and insulin levels back under control. Doing these two things will improve virtually all aspects of your health. You’ll be preventing cancer, heart disease, stroke, diabetes, colds, flu... and it will help you to lose weight without going hungry. We call it “The pHIL Up & Slim Down Diet™.” The “pHIL” is an acronym. The “pH” stands for potential hydrogen. This refers to the measure of acidity/alkalinity of your cells and extracellular fluid. The “IL” stands for Insulin Lowering. And it’s pHIL Up because we suggest you eat frequently and you never have to go hungry. In fact, we discourage going hungry.
The diet primarily consists of protein (all varieties of meat, fish, eggs, nuts, seeds, etc.), vegetables (any accept potatoes), fruit (preferably between meals, away from protein), and water. No wheat, no added sugar (or sugar substitutes like NutraSweet® or Splenda®), and no soy. Dairy should be limited. Butter, yogurt, and cheese are generally well-tolerated by most people, but milk (especially commercial milk) often is not. Ideally, all dairy should be organic, free-range, and raw, i.e. unhomogenized, unpasteurized. In fact, as much as possible, all your food should be organic and all animal products should be free-range and therefore free of hormones and antibiotics. Here is the breakdown of the approximate percentages of each food type you should consume:
Vegetables (Ideally locally grown and organic, fresh, ripe, and raw or lightly steamed)
Red and Green Vegetables Unlimited
Tomatoes (although technically a fruit) Unlimited
Yellow and Orange Vegetables Two or three portions/week
Protein (Ideally, locally raised, free range, and organic with no hormones or antibiotics)
Red Meat (beef, venison, buffalo)
Fish (preferably small ocean fish; not farmed)
Fowl/Poultry
Pork and Lamb
Organ Meats
Eggs
Cheese, Yogurt, Kefir
Cottage Cheese
Nuts and Seeds
Natural Nut Butters
Fruits (Ideally locally grown and organic, fresh, ripe, and raw)
Eat fruit away from protein, preferably by itself
Beverages
Water (filtered or spring water) ½ body weight in ounces
Caffeine Free, Organic Herbal Tea 1-3 cups/day if desired
Raw, Organic, Unpasteurized, Unhomogenized Milk (cow, goat, or sheep)
Whole/Sprouted Grains
Sprouted grains, i.e. sprouted wheat, sprouted rye, etc. are the best grains for you. Whole grains are next best. Processed grains should be avoided.
White rice is a starch with little to no nutritive value. Even whole grain rice is largely carbohydrate in content. The following method changes the utilization of rice in your body from a carbohydrate to a protein. Place any whole grain rice in a dry skillet and heat it to a golden brown. Some kernels may pop. Cool and store in an airtight container. Later, cook as you would regular rice.
Fats and Oils
Olive Oil (organic, extra virgin)
Flaxseed Oil (must be taken raw) 1-2 Tablespoons/day
Fish Oil (mercury free)
Evening Primrose, Borage, Grapeseed, Coconut, Black Currant Seed
Butter (ideally raw, organic)
Cream, Sour Cream
Avocado
Sweeteners
If you absolutely must use a sweetener, use honey in moderation (1-2 Tablespoons/day). Stevia is also acceptable for many people. Don’t ever consume anything containing aspartame (i.e. NutraSweet®, Equal®, Spoonful®), Sweet ‘n Low®, or Splenda®. These are poisons and very harmful to your health.
Foods to Avoid
You’ll notice, refined white sugar, refined wheat products, processed foods, trans fats and the like have no place in a this diet. Here’s a more complete list of foods that and should always be considered a “no no.”
*Anything ending in –ose is usually a sugar—for example glucose, sucrose, dextrose, maltose, lactose, and fructose, are all sugars. While these cannot be completely avoided (for example, fructose is in fruit and lactose is in milk), you should read labels and try to avoid any added sugars.
Special Instructions
Try to eat something every two hours of your waking day—a piece of fruit, a carrot, a handful of nuts, a piece of cheese, etc. This will help to maintain your blood sugar and insulin levels at a constant level throughout your day.
If you are allergic to any of the foods on this diet, you should avoid these as well.
If you have a problem with Candida or yeast, you may also need to avoid all fruits, cheeses, nuts and seeds for a time as well. We will give you further instructions if this is the case.
Menu Suggestions
Breakfast:
Bacon and Eggs
Omelet
Fruit and plain yogurt or kefir
Protein Smoothie
High quality whey protein powder
Coconut milk, almond milk, rice milk, yogurt, or kefir
Water
Fruit (fresh and frozen)
Natural nut butter
1 Tablespoon of flax seed oil
1 or 2 raw eggs (optional)
Ground flax seeds (optional)
Green tea, herbal tea, Yerba mate
Sweeten with honey or Stevia
Real cream (optional)
Lunch:
Salad bar
Lettuce
Cheese
Tomatoes
Broccoli
Carrots
Beets
Fruit
Sunflower Seeds
Boiled eggs
Vinegar and oil dressing
Hamburger w/no bun or chicken breast and salad
Chicken Caesar Salad
Water
Dinner:
Beef, chicken, turkey, or fish
Large salad w/all the fixings
Vegetable
Water
Protein Smoothie
Snacks:
Fruit
Nuts/seeds
Cheese
Carrots
Good quality (no soy) protein bar
Protein Smoothie
Other hints and suggestions:
Use olive oil or butter for cooking
Use lots of herbs and spices in cooking
If/when you eat grains (e.g. breads), make them sprouted grains
Dark chocolate, coffee, and wine are acceptable as occasional treats
Drink half your body weight (in ounces) of water per day (e.g. if you weigh 200 lbs., drink 100 oz. water/day)
For more information on the pHIL Up & Slim Down Diet™, read my e-book Guidelines For Healthy Living.
For lots more suggestions and recipes on healthy eating, read Nourishing Traditions, by Sally Fallon or The Maker’s Diet by Jordan Rubin.
