Smart Meal Management For Your Busy Lifestyle

Smart Meal Management For
Your Busy Lifestyle
©Lisa Stimmer 2014
www.GlutenFreeVitalityDiet.com
Published October 2014
Healthy Lifestyle Consulting
Copyright 2014 by Lisa Stimmer
No part of this publication may be reproduced in any form or by any means without prior written
consent of the author.
Disclaimer
This book is a general guide only and should never be a substitute for the skill, knowledge, and
experience of a qualified medical professional dealing with the facts, circumstances, and symptoms of a
particular case.
The nutritional, medical, and health information presented in this book is based on the research, training
and professional experience of the author, and is true and complete to the best of her knowledge.
The recipes in this book have been tested by the author. To the best of her knowledge they are safe and
nutritious for ordinary use. Please review the contents of each recipe and determine whether or not they
may create a problem for you. All recipes are used at the risk of the consumer.
This book is used in conjunction with the Gluten-Free Vitality Diet™ program found at
www.GlutenFreeVitalityDiet.com.
Design and Production: Nicole Harrison, NikDesigns
To contact Lisa Stimmer:
Email: [email protected]
Toll Free Tel: 877-777-0708
www.LisaStimmer.com
Gluten-Free Vitality Diet™
Welcome to my Gluten-Free Vitality Diet™ program!
I am so excited that you have chosen to focus on you and
are taking control of your life through proper eating.
You’ve been given an amazing vehicle – your body, to
travel through this lifetime. You can’t trade it in, so you’d
better take exceptional care of it! Unfortunately, you were
not given an owner’s manual, but luckily, your body
will tell you when things go wrong that need attention.
Are you listening?
It’s empowering when you understand how to achieve optimal health. I highly
recommend that you make it your goal to read, learn, and follow everything in this
program. I’ve done all the research so that you don’t have to! All you need to do is
listen, become aware, and commit to making the changes!
The Gluten-Free Vitality Diet™ program will present you with the proper diet and
lifestyle choices that are the foundation for creating health and vitality in your life.
Would you like to have more energy, mental clarity, be at your ideal body weight and
have more zest for life? Whether you need to change due to a medical condition or
choose to change to improve your quality of life, come join the hundreds of people who
have committed themselves to living a long life with vitality!
To Your Vitality,
Lisa Stimmer
Lisa
©Lisa Stimmer 2014
www.GlutenFreeVitalityDiet.com
Lisa Stimmer
Certified Nutritionist
Natural Gourmet Chef
Certified Gluten Practitioner
Healthy Lifestyle Coach
Lisa Stimmer brings over 30 years of practical experience, course studies and health
knowledge to her clients. She is a Healthy Lifestyle Coach with the following certifications:
• Certified Nutritionist CN from the American Health Science University - National
Institute of Nutritional Education for holistic & alternative medicine.
• Certified Natural Gourmet Chef from the acclaimed Natural Gourmet Institute for
Health and Culinary Arts in New York City which focuses on natural, nutritional and
balanced meals.
• Certified Gluten Practitioner who trained for years with Dr. Thomas O’Bryan: the
International Speaker on Gluten Sensitivity & Celiac Disease, to gain a comprehensive
understanding of Gluten Sensitivity, Celiac Disease and its many manifestations.
• Certified First Line Therapy Lifestyle Educator through Metagenics, which is a science
based lifestyle medicine program centered on therapeutic lifestyle changes (TLC) such
as healthy food choices, nutritional products, exercise and stress management.
• Certified Lifestyle Counselor who specializes in Weight Control and Stress Management
from the American Association of Lifestyle Counselors (AALC)
• Certified Personal Trainer through the World Instructor Training Schools (W.I.T.S.)
In addition, Lisa has over 30 years of professional international modeling and acting experience.
As a premier health and fitness model, she has appeared on the cover of TIME Magazine, Muscle
& Fitness, Diet & Exercise, Shape, Runner’s and American Health Magazine, as well as fashion
catalogs, billboards and over 50 national and international television commercials.
Because of her extensive experience, Lisa offers a well-rounded and balanced approach
to health care. By blending her work in nutrition, cooking, fitness training and lifestyle
management, she provides a full service approach to teaching and guiding her clients
towards making permanent healthy lifestyle changes. Lisa makes it easy for you to succeed!
Gluten-Free Vitality Diet™
Table of Contents
Introduction to the Gluten-Free Vitality Diet™
Gluten-Free Vitality Diet™ Introduction. . . . . . . .
Snapshot of the Gluten-Free Vitality Diet™ Program . . .
Success Planner Introduction . . . . . . . . . . .
Health Profile Questionnaire . . . . . . . . . . .
. .
. .
. .
. .
Step One: Assessments
Gluten Sensitivity Self-Test . . . . . . . . . . . . . .
Dairy Intolerance Self-Test . . . . . . . . . . . . . .
Leaky Gut Syndrome/Intestinal Permeability Self-Test . . .
Candida Self-Test . . . . . . . . . . . . . . . . . .
Success Planner - Assessment of Test Results. . . . . . . .
Step Two: Lifestyle Paths
Gluten-Free . . . . . . . . . . . . . . . . . . . .
Grain-Free . . . . . . . . . . . . . . . . . . . .
Dairy-Free . . . . . . . . . . . . . . . . . . . . .
Candida Diet . . . . . . . . . . . . . . . . . . .
Success Planner - Which Dietary Lifestyle Path is Best for You?.
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27
29
31
Step Three: The Discovery Diet™
Lesson 1: The Discovery Diet™
The Discovery Diet™ . . . . . . . . . . . . . . . . . . 34
Exclude and Include Foods . . . . . . . . . . . . . . . 37
Forbidden Lists . . . . . . . . . . . . . . . . . . . 55
Food and Beverage Guidelines (cheat sheet) . . . . . . . . . 61
Medical Food Shakes and Bars . . . . . . . . . . . . . . 65
Nutritional Supplements . . . . . . . . . . . . . . . . 66
Candida Diet Plan . . . . . . . . . . . . . . . . . . . 67
Success Planner - The Discovery Diet™ . . . . . . . . . . . 80
Success Tips . . . . . . . . . . . . . . . . . . . . . 82
Step Four: Learning The Right Balance
Lesson 2: The Favorable Foods
Glycemic Index . . . . . . . . . . . . . . . . . . . 86
Favorable Food List . . . . . . . . . . . . . . . . . 89
Protein, Fat and Carbohydrate Functions . . . . . . . . . . 90
Success Planner - Favorable Foods . . . . . . . . . . . . 94
Success Tips . . . . . . . . . . . . . . . . . . . . . 95
Lesson 3: The Visually Balanced Meal
Visually Balanced Meal Guide . . . . . . . . . . . . . . 98
Visually Balanced Meal Chart . . . . . . . . . . . . . . 99
Success Planner - Visually Balanced Meal . . . . . . . . . 101
Success Tips . . . . . . . . . . . . . . . . . . . . . 101
Lesson 4: Balanced Block Chart
Balanced Block Chart . . . . . . . . . . . . . . . . . 104
Master Food Block List . . . . . . . . . . . . . . . . . 107
Success Planner - Balanced Block Chart . . . . . . . . . . 112
Success Tips . . . . . . . . . . . . . . . . . . . . . 112
©Lisa Stimmer 2014
www.GlutenFreeVitalityDiet.com
Lesson 5: The Daily Meal Planner
Using Your Daily Meal Planner Chart . . . . . . . . . . .
Daily Meal Planner Chart . . . . . . . . . . . . . . . .
Success Planner - The Daily Meal Planner . . . . . . . . .
Success Tips . . . . . . . . . . . . . . . . . . . .
Success Tips
Lesson Success Tips . . . . . . . . . . . . . . . . . .
Food & Beverage Shopping Guidelines . . . . . . . . . . .
Travel Tips and Eating Out . . . . . . . . . . . . . . . .
Recipes/Meal Ideas
Gluten-Free and Dairy/Casein-Free
3-Block Breakfast Ideas . . . . . . . . . . . . . . . .
1-Block Snack Ideas . . . . . . . . . . . . . . . . .
3-Block Quick Meal Ideas . . . . . . . . . . . . . . .
4-Block Breakfast Ideas . . . . . . . . . . . . . . . .
2-Block Snack Ideas . . . . . . . . . . . . . . . . .
4-Block Quick Meal Ideas . . . . . . . . . . . . . . .
4-Block Breakfast Shake Ideas . . . . . . . . . . . . .
Grain-Free and Dairy/Casein-Free
3-Block Breakfast Ideas . . . . . . . . . . . . . . . .
1-Block Snack Ideas . . . . . . . . . . . . . . . . .
3-Block Quick Meal Ideas . . . . . . . . . . . . . . .
4-Block Breakfast Ideas . . . . . . . . . . . . . . . .
2-Block Snack Ideas . . . . . . . . . . . . . . . . .
4-Block Quick Meal Ideas . . . . . . . . . . . . . . .
4-Block Breakfast Shake Ideas . . . . . . . . . . . . .
Natural Foods Shopping List . . . . . . . . . . . . . . . .
Did You Know?
Health Problems Associated with a High Carbohydrate Diet. . . .
Whole Eggs - Debunking the Health Myth . . . . . . . . . .
Beef (Grass fed vs. Grain fed). . . . . . . . . . . . . . .
Pasteurized Milk . . . . . . . . . . . . . . . . . . . .
Table Salt vs. Sea Salt . . . . . . . . . . . . . . . . . .
Sugar . . . . . . . . . . . . . . . . . . . . . . . .
Aspartame . . . . . . . . . . . . . . . . . . . . . .
Soy . . . . . . . . . . . . . . . . . . . . . . . . .
Corn . . . . . . . . . . . . . . . . . . . . . . . .
Legumes/Beans . . . . . . . . . . . . . . . . . . . .
Muscle vs. Fat . . . . . . . . . . . . . . . . . . . . .
Resources
Testing Information . . . . . . . . . . . . . . . . . .
Vitamin D . . . . . . . . . . . . . . . . . . . . . .
Leaky Gut Syndrome/Intestinal Permeabilty. . . . . . . . .
Diagnosed with Gluten Sensitivity or Celiac Disease? . . . . . .
Exercise . . . . . . . . . . . . . . . . . . . . . . .
Sleeping Well . . . . . . . . . . . . . . . . . . . . .
Stress Management . . . . . . . . . . . . . . . . . . .
Daily Meal Planner . . . . . . . . . . . . . . . . . . .
Health Profile Questionnaire . . . . . . . . . . . . . . .
Success Planner . . . . . . . . . . . . . . . . . . . .
Daily Symptoms and Diet Journal . . . . . . . . . . . . .
Gluten-Free Vitality Diet™
114
119
120
120
122
126
129
136
137
138
139
140
141
142
144
145
146
147
148
149
150
151
164
165
166
168
169
170
171
172
174
175
176
178
181
182
184
188
191
196
201
202
203
214
Introduction to the
Gluten-Free Vitality Diet
™
• Gluten-Free Vitality Diet™
Introduction
• Snapshot of the Gluten-Free
Vitality Diet™ Program
•S
uccess Planner - Introduction
•H
ealth Profile Questionnaire
INTRODUCTION
To support your success with the Gluten-Free
Vitality Diet™ program, this book includes:
• Your Success Planner
• Success Tips
• Travel Tips
• Discovery Diet™
• The Right Balance
• Favorable Food List
RE CI PE S
• Visually Balanced Meal Guide
• Master Food List
• Did You Know?
• Testing Information
• Daily Symptom and Diet Journal
• Nutrition Rx
And more!!
1-Block
1
• Shopping Lists
n-Free
iry/Casei
ee & Da
Gluten-Fr
GL
UT
EN
• Recipes and Menus
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Stimmer.com
Crabmeat (real)
www.Lisa
FR
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mer 2013
©Lisa Stim
Travel Tips &ut
Eating O
Natural Foods Shopping List
2
Gluten-Free Vitality Diet™
STARCHY CARBS + P
Kidney beans
VEGGIE CARBS (unlimited)
All lettuces
FRUIT CARBS + P or F
Apple +
Black beans
Artichoke
Apricot +
Garbanzo beans
Asparagus
Blackberries +
Hazelnuts
Cashews
Macadamia
Navy beans
Lima beans
Lentils
Bamboo shoots
Bok choy
Broccoli
Blueberries +
Cherries +
Grapefruit
Pecans
Lentil orzo +
Brussel sprouts
Grapes +
Pine nuts
Peas +
Cabbage
Kiwi +
Nut butters
Sesame tahini
Sweet potato/Yam +
Butternut squash +
Cauliflower
Celery
Mango +
Nectarine +
Sesame seeds
Acorn squash +
Chard
Orange +
Flax seeds
Tapioca/Yucca +
Collard greens
Papaya +
Pumpkin seeds
Sunflower seeds
Hemp seeds
97 (PF)
Taro +
Plantain +
*Brown rice +
Cucumber
Endive
Fennel
Peach +
Pear +
Plum +
Avocado
*Brown rice pasta +
Green beans
Raspberries +
Olives
*Brown rice bread +
Kale
Strawberries +
Leeks
Tangerine +
Coconut flesh
Coconut milk and oil
Olive oil (extra virgin)
Grass fed ground beef
s
FATS (F)
Almonds
Walnuts
Brazil nuts
Shrimp
Grass fed Top sirloin steak
Helpful Facts and
Common Misconce
ption
Favorable Food List ( Low Glycemic Index )
Lobster
Lean lamb
Did You Know?
Success Planner
*Wild rice +
GF Oatmeal +
Mushrooms
Millet +
Onions
Buckwheat +
Radish
Amaranth +
Quinoa +
Seaweeds
Spinach
Grass fed Buffalo (bison)
Teff +
Sprouts
Ostrich
Sorghum +
Yellow squash
Venison
Zucchini
Duck (skinless)
*Tomato
Eggs / egg whites
*Bell pepper
Organic Edamame (soybean)
*Eggplant
Organic Tofu / Tempeh (soy)
*Okra
Note: Exclude starchy carb grains in red if on the Grain-Free Lifestyle.
Avoid Nightshade vegetables * if you have arthritis.
INTRODUCTION
Welcome to the 'LUTEN&REE Vitality Diet™
You have made a great choice to take control
of your life... through proper eating. There is
no better time than Right Now to start feeling
better!
Why is Vitality important?
The dictionary defines vitality as:
1. the distinguishing characteristic between
the living and the nonliving
2. exuberant physical strength or mental vigor, endurance, stamina, and zest for life
According to the first definition, you have
certainly qualified as having “vitality”.
Wouldn’t you like to be described as the
second definition? Let’s consider “vitality”
in more general, every day terms. Without
realizing it you assess your vitality every
day when you consider your energy level,
mental clarity, weight, hormonal balance,
and overall health. How do you deal with
it? Energy drinks, more caffeine, random
dieting, and rushing to the store to buy the
latest supplement or vitamin you saw on
an infomercial or talk show? Or maybe you
accept your current condition as the result of
life’s aging process. If you open your mind
you will find that you have more control and
capability then you ever thought possible to
live life to the fullest!
Why am I confident this program will
work?
Thirty years ago, I was where you may be
right now. I was always feeling tired and sick.
Back then there was no one to help me
through the difficult process of finding the
right diet. My frustrations led me to becoming
a certified nutritionist, natural gourmet chef,
gluten practitioner and healthy lifestyle coach.
Throughout my 30 years in the health
industry, I tried many of the healthy diet
trends, including Vegetarian and Vegan diets,
the Macrobiotic diet, Mediterranean diet, as
well as the Zone®, Atkins®, South Beach®, and
Fat Flush Diet®. I did this when I was in my
20’s, 30’s, and 40’s.
And now that I am in my 50’s, I have taken
my years of research, personal experience
working with clients and in the kitchen to
develop my *OHQ)UHH Vitality Diet™.
This is not a fad diet. There is no counting
calories, no starving yourself or feeling
hungry, no gross foods and NO diet pills.
In fact, even though you will lose body fat
weight, the *OXWHQ)UHH Vitality Diet™ is not really
a diet...it is a healthy lifestyle. It guides you to
the proper diet and lifestyle choices that are
the foundation for creating health and vitality.
My *OXWHQ)UHH Vitality Diet™ program has been With my *OXWHQ)UHH Vitality Diet™ you will
helping my clients to feel great, while losing
get all the help and guidance to maintain a
weight and keeping it off, for years. They
healthy lifestyle with confidence!
have more energy, greater mental clarity and
an abundance of vitality they never thought
possible.
©Lisa Stimmer 2014
www.GlutenFreeVitalityDiet.com
3
INTRODUCTION
Here is a snapshot of how the program works.
'LUTEN&REE Vitality Diet™ Snapshot
STEP 1: ASSESSMENT
STEP 2:
LIFESTYLE PATH
The
Gluten-Free
Dairy-Free
Discovery
Diet
Grain-Free
™
STEP 3: THE DISCOVERY DIET
STEP 4: THE RIGHT BALANCE
PROTEIN
CARBS
FAT
4
Gluten-Free Vitality Diet™
Dairy-Free
INTRODUCTION
Step 1: Assessment
Gluten-Free Vitality Diet™ begins
with an assessment. Your assessment
includes specific health questionnaires to help
understand the possible root cause of your health
conditions and symptoms This assessment
process is essential to determining which dietary
lifestyle path is best for you to manage them.
Step 2: Lifestyle Path
When your assessment is complete, a Lifestyle
Path is established for you as Gluten-Free
& Dairy/Casein-Free or Grain-Free & Dairy/
Casein-Free. This path is specific to your
goals, medical health history, current health
symptoms and conditions. It will be the basis
for all your meal selections.
Gluten-Free eliminates the traditional gluten
containing foods. It’s important to avoid gluten
because sensitivities are common and often
undiagnosed in patients with a wide range of
symptoms.
Grain-Free avoids all grain containing
foods. Grains raise blood sugar and also
contain gluten. Avoiding grains is important
to prevent many of our modern culture’s
illnesses, such as diabetes, obesity, cancer,
heart disease and autoimmune diseases.
Dairy/Casein-Free avoids all dairy containing
foods. Lactose is the sugar component and
casein is the protein component in dairy
products. Eliminating dairy products from
your diet is important because it is one of the
most common food allergies and is estimated
to affect 70% of the world’s population.
Step 3: The Discovery Diet
Everyone is initially put on the Discovery
Diet to allow your body a chance to detoxify
and to help identify which foods you may be
sensitive or allergic to, thus triggering your
current health symptoms and conditions. You
©Lisa Stimmer 2014
will have exclude and include food lists as well
as many other resources to guide you in this
process. Then you will have the opportunity to
re-introduce certain foods to discover if they
are a problem for you.
Step 4: The Right Balance
You will learn how to assemble meals that
combine the proper balance of healthy protein,
the right carbohydrates, and good fats. This is
important because eating the right balance of
high quality foods creates more energy, mental
clarity, body fat loss, hormonal balance and
optimal health.
Are you ready to feel better than you ever
thought possible?
The Gluten-Free Vitality Diet™ is your reliable
guide. You will learn how to make balanced
healthy food choices while shopping,
preparing meals, planning menus, traveling
and dining out. Plus, you will learn quick
and and easy cooking methods for your busy
lifestyle.
To ensure your success with the Gluten-Free
Vitality Diet™, I have created a tool to help you
build an individual success plan. You will
complete a personalized Success Planner at
the end of each lesson. It helps identify goals,
guides your actions and serves as a great way
to track your progress. The entire Success
Planner for all the lessons is also included at
the end of this book.
Another tool to help you succeed with
the Gluten-Free Vitality Diet™ is the Health
Profile Questionnaire. This questionnaire
helps identify and rank your current health
symptoms. It is the baseline for your overall
health and you will use it to track your
progress as you move forward in the program.
You can find a copy of the Health Profile
Questionnaire at the end of this book.
www.GlutenFreeVitalityDiet.com
5
INTRODUCTION
What is the Basis of the Gluten-Free Vitality Diet™?
The Truth About Food
Our food selections can largely be attributed
to what we have learned and become
accustomed to as we were raised. Regardless
of the generation you claim as yours, our food
options are far from those of early mankind.
Yes, we have become more aware. Think of
the focus placed in recent years on reading
and understanding food labels, the value of
organic produce, and exposing the negative
aspect of fast food. But even current thinking
has created myths. You thought you were
making positive changes by foregoing white
bread for wheat or whole grains, or cutting
back to 2% milk.
Given the volume of food additives and
complex processes that are employed in the
food industry today, allergies, intolerances,
and sensitivities to foods are more prevalent
than ever. The list may surprise you - the
“Big Eight” common food allergens and
intolerances/sensitivities are: wheat, dairy,
soy, peanuts, tree nuts, shellfish, fish and
eggs.
The good news is that continued focus and
scientific evidence is alerting us to what our
food source can affect. The bad news – it will
take determination and commitment to make
a change.
One Person’s Food is Another Person’s Poison
Food intolerances/sensitivities are very
common, maybe even more so than allergies to
environmental factors (dust, pollen, animal hair,
etc.) and drug allergies. It’s estimated that 3090 percent of the US population suffers from
one or more food intolerances/ sensitivities.
The sneaky thing about a food intolerance/
sensitivity is that we rarely associate our
many symptoms and conditions with what
we eat because we think that our food is
safe. If you suffer from acne, acid reflux,
arthritis, ear infections, eczema, hives,
diarrhea, constipation, fatigue, joint pain,
headaches, depression, asthma, or diabetes
(to name a few) do you question what you ate
for breakfast? Unless we have an extreme,
immediate allergic reaction to a food, we don’t
consider what we eat as the source of the
problem.
6
• Have you ever considered these foods might be a
problem for you?
• Do you suffer from any symptoms, conditions
or weight issues and you can’t seem to find the
root cause?
• Do you find yourself using energy drinks
and drinking more caffeine to maintain your
energy?
If you said yes to any of these questions, the
Gluten-Free Vitality Diet™ is for you.
The Gluten-Free Vitality Diet™ program not
only guides you through an understanding
of these food sensitivities but offers healthy
alternatives to help make it easier to succeed!
Are You Ready To Get Started?
Gluten-Free Vitality Diet™