Food

While wine and hard liquor are okay in small amounts, beer is off-limits. It’s loaded with carbs (one can of beer has about the same amount as a slice of white bread) and gluten. Sugary cocktails are also out of the question, and beer alternatives such as hard cider are not any better than beer.30

Beware of bacteria: Raw poultry should never touch other food or even sit uncovered in the fridge or on a counter. The plastic wrap should be trashed immediately, and utensils such as knives should be cleaned thoroughly before they’re used on anything else.

My food rule is if there are health claims on the label, what’s inside is probably unhealthy.

Michael Pollan, in his book Cooked, says, “The decline of everyday home cooking doesn’t only damage the health of our bodies and our land but also our families, our communities and our sense of how our eating connects us to the world.” Cooking is fun, freeing, and essential to achieving health and happiness. Unfortunately, we have handed over the a

So focus on using low-temperature cooking methods like baking, roasting, and stewing.

Grass-fed whole milk in very small amounts—a splash in your coffee is okay; ideally, use goats’ milk Grass-fed, full fat, unsweetened yogurt that contains milk and live cultures and nothing else; ideally, use goat or sheep yogurt Kefir (fermented cows’ milk), following the same rules as for yogurt Whole-milk, grass-fed cheese made with no additives

Salad greens Spinach Broccoli Kale Asparagus Cabbage Bok choy Tomatoes Peppers Eggplant Celery Cucumbers Mushrooms Herbs Seaweed

Nonstarchy vegetables like spinach, asparagus, broccoli, and kale should make up 50 to 75 percent of your plate with a small portion of animal protein as “condi-meat.” Think of this as the 3-to-1 rule.

If someone handed you a beverage that you knew would cause you weight gain, bloating, acne, gas, allergies, eczema, brittle bones, and possibly even cancer, would you drink it? Would you chug 3 cups of that liquid daily and give 2 cups of it to your children? Probably not.