What habits should be gleaned from Europeans and applied to Americans?

General Guidance

• First, Second- and Third-Layer foods should make up the bulk of your eating with Fourth Layer & Medicinal Beverages rounding out your intake.

• Pasta dishes must contain vegetables, fat and protein. Sauces cannot contain sugar except in the forms listed in the fourth layer.  Pasta mustn’t be cooked beyond al Dente as that increases the glycemic index. You need more meat, vegetables and fat versus pasta.

• Sweeteners listed in fourth layer must be added with other ingredients to dishes and not consumed alone or without proper foundational foods.

• No snacking, only fulfilling meals with the proper food combinations that encourage slow digestion and fulfillment.

• The fourth layer of foods is more flavor enhancers, not to be consumed in large portions but rather round out meals.

• Eat only whole and intact foods as the bulk of your diet.

• Do not eat while you are distracted, so no gaming, tablets, cell phones or tv watching while consuming meals.

• Low-fat foods can trigger fullness but only in the right circumstances which requires they be combined with other foods where there is a mix of foods that are high in fiber, rich in protein and high in volume.

• When consuming dairy, avoid reduced fat, low fat or no fat varieties and stick with whole milk-based products. Fat helps slow digestion, releases the satiety hormones need for fullness and stabilizes blood sugar. If you consume whole milk, you need to do so as part of your meal not just a lone glass of caloric liquid.

• Practice slower mindful eating where there are zero distractions. If you have a porch or a kitchen without any technology, simply go sit there and eat your meals. Slower eating activates the parasympathetic nervous system (“rest and digest”) mode of the brain.

• Water in between meals to assist in digestion and improve hydration.

• Minimal processed food, focus on local and fresh food is the best choice.

• Food is pleasure, not guilt; eating is joyful, no rushed. Don’t demonize real whole foods. Learn to identify the difference between satisfied and stuffed.

• Bread is to be real, old school sourdough bread that’s firm not squishy store bread.

• Organic is not the be all, end all of eating and you shouldn’t feel bad about what your family is able to purchase. But, with that said I would encourage all families to move away from commercially produced produce and try to get as much locally grown in season as you can afford.

Breakfast Parameters:

• Before consuming breakfast, you need a glass of water with a pinch of salt to before you begin with any eating. If you feel up to some lemon slices, feel free to add them. Overnight we go through a process of detoxification, repair and fluid loss therefore we need to get into this habit which will reset and rehydrate your body. Sweating, breathing and night urination all contribute to dehydration. In addition, this helps with the prevention of developing kidney stones, boosts brain function, aids digestion, and kicks off your metabolism.

• The breakfast meal itself should be light, quick and easily prepared because you are going to wake up, get dressed, drink your water, put on your shoes, get something to eat and get the day going. We are not rushing; we are being diligent with the time and energy we are allotted within a 24-hour period.

• We are not eating cold store brought cereal or anything with loads of chemicals, an example of breakfast would be a raw apple, slice of real sourdough bread, real cream cheese, homemade preserves made with allowed sweeteners and a cup of espresso or coffee with whole milk.

• The idea of the big American breakfast is nothing more than marketing and was only popularized in the very recent 20^th century. There is no actual specific time to eat breakfast, rather listen to your gut and see when your stomach growls. It’s generally regarded as acceptable to eat about an hour after waking up, but do not force-feed yourself, just plan ahead.

• If you are typically short on time in the morning, boil eggs on the weekend and meal prep so that you always have protein on hand for every meal.

Lunch Parameters:

•  First, Second- and Third-Layer foods should make up the bulk of your eating with Fourth Layer & Medicinal Beverages rounding out your intake.

• Pasta dishes must contain vegetables, fat and protein. Sauces cannot contain sugar except in the forms listed in the fourth layer.  Pasta mustn’t be cooked beyond al Dente as that increases the glycemic index. You need more meat, vegetables and fat versus carbohydrate.

• If possible, lunch break should be 1-2 hours if possible so that you are not rushing while you are eating.

• Digestive enzymes and stomach acid peak around mid-day so aim for lunch somewhere between 11-12am each day, while the metabolic rate slows through the evening.

• The mid-day meal is meant to be restorative, pleasurable and memorable.

We are not focusing on processed items so start with a vegetable soup (not mushy) or simply side salad. Then you’ll move onto protein, some vegetables and a serving of whole grains or baked potato. If you have soup, you can have a small piece of torn bread dipped in some olive oil or the vegetable broth of a soup. Finish with either a piece of raw crunchy fruit or a serving of hard cheese.
 
Snack Time Parameters:

• When you think of snacks, consider that almost every single snack is under the vanishing caloric density design so avoid your typical Western offering.
• Potential snacks would be a few olives or nuts, a piece of crunchy fruit, cheese and a few seedy cracks, small plain yogurt, herbal tea or espresso (low sugar).
• The only snack time acceptable will be between the hours between 3:30 – 4:30PM.

Dinner Parameters:

• Due to a reduction in your metabolic rate as the day progresses, you will want a smaller meal that is easier to digest. You don’t have a Pepto-Bismol deficiency before bed; you have an incorrect meal pattern.

• Dinner isn’t meant to be the final big huzzah after a hard day, but one that will satiate you until you rise to start the next day’s duties.

• Dinners are meant to be cultural and warm, therefore strive for meals to be at the table without technological distractions during food consumption.

•  For proper processing and digestion, you need to eat 2-4 hours before you intend to go to sleep.

• Meal examples would be a vegetable omelet with small salad, bean stew or minestrone soup with a chunk of sourdough bread, or grilled protein with sautéed greens

• A warm glass of bone broth can be consumed during dinner which will help with hydration, satiety and typically contains glycine which helps with sleep and nervous system regulation. A side benefit is that Proline, Glutamine, and Collagen can help with gut, skin and joint health.