i can have these things in FOUR DAYS!!!

Phase II: Foods to Enjoy (2 weeks)

Meat
All meats listed in phase one

Fish
All fish listed in phase one

Poultry
All poultry listed in phase one

Eggs
Fish roe or caviar (fresh, no preserved)

Luncheon meat (organic and nitrite/nitrate free is best)
Turkey, sliced (free range, preservative free)
Roast beef, sliced (free range, preservative free)

Dairy (organic, grass-fed is best)
Homemade kefir from raw or nonhomogenized cow’s milk
Kefir from pasteurized, nonhomogenized cow’s milk
Raw cow’s milk hard cheeses
Cow’s milk cottage cheeses
Cow’s milk ricotta cheese
Cow’s milk plain whole-milk yogurt
Cow’s milk plain kefir
Cow’s milk plain sour cream
Raw goat’s milk

Fats and oils (organic is best)
Expeller-pressed peanut oil

Vegetables (organic fresh or frozen is best)
Sweet potatoes
Corn
Yams

Beans and legumes (soaked or fermented is best)
White beans
Black beans
Kidney beans
Navy beans
Tempeh (fermented soybean)

Nuts and seeds (organic, raw, soaked is best)
Walnuts (raw)
Macadamia nuts (raw)
Hazelnuts (raw)
Brazil nuts (raw)
Pecans (raw or soaked and low-temperature dehydrated)

Condiments, spices, seasonings (organic is best)
Ketchup (no sugar) [I get Westbrae brand, fruit-juice sweetened]
All-natural salad dressings (no sugar/corn syrup, no preservatives)
All-natural marinades (no sugar/corn syrup, no preservatives)

Fruits (organic fresh or frozen is best)
Apples
Apricots
Grapes
Melon
Peaches
Oranges
Pears
Plums
Kiwi
Pineapple
Pomegranates
Passion fruit
Guava

Beverages
Raw vegetable juice (beet or carrot—maximum 50 percent of total)
Coconut water

Sweeteners
Unheated raw honey (up to 3 Tbsp. per day)
Stevia

BLUEBERRY PECAN PANCAKES

1 1/2 cups freshly ground or soaked spelt, kamut or whole wheat flour
3/4 cup water mixed with 1 Tbsp. of yogurt
1 egg, lightly beaten
1/2 c blueberries (fresh or frozen)
1/2 c crispy pecans
1/4 tsp. fine Celtic sea salt.
1/2 cup extra virgin coconut oil
2 tsps. baking powder
1 tsp. vanilla



Mix flour with water and yogurt and let stand overnight. Defrost blueberries in refrigerator if frozen. Mix ingredients into a bowl. Heat 1/2 cup of extra virgin coconut oil in a skillet or pan over low heat. Increase temperature to moderate heat. Use about 3 Tbsps of batter for each pancake.

Serve with honey, maple syrup or butter.
For variations, use different kinds of fruit.
From Nourishing Traditions by Sally Fallon

SALADE NICOISE RECIPE
6 portions fresh tuna steak, about 4 ounces each
Extra virgin olive oil
6 cups baby salad greens or frise lettuce
6 small ripe tomatoes, cut into wedges
6 small red potatoes, cooked in a clay pot
1 pound French beans, blanched for 8 minutes and rinsed under cold water
2 dozen small black olives
2 cups herb dressing, made with finely chopped parsley
Brush tuna steaks with olive oil and season with sea salt and pepper. Using a heavy skillet, cook rapidly, two at a time, for about 4 minutes per side. Set aside. Divide salad greens between 6 large plates. Garnish with tomatoes, potatoes, beans and olives. Place steaks on top of greens and pour over dressing. This is delicious with sourdough bread or pizza toasts.

Serves 6
From Nourishing Traditions by Sally Fallon


FILET OF SOLE WITH GREEN GRAPES RECIPE
1 pound sole or flounder filets
Celtic sea salt
1 Tbsp. lime juice
1 tsp. parsley, finely minced
1/2 tsp. tarragon, finely minced
1/2 clove garlic, minced
3/4 cup white wine
1/4 pound seedless green grapes
1 1/2 Tbsp. butter
1 Tbsp. whole grain flour (soaked)
2 Tbsps. orange juice
Rinse the filets and pat dry. Sprinkle filets with salt and lime juice. Place in a lightly greased skillet. Sprinkle the filets with the parsley, tarragon and garlic. Add the wine and simmer for 12 to 15 minutes until the fish flake easily and look milky white, but not transparent. Add the grapes the last 5 minutes. Remove the fish from the heat and keep warm on a platter. In the original skillet, melt the butter with the remaining juices and blend in the flour until smooth. Add the orange juice and cook, stirring until the mixture thickens. Add more wine to adjust the consistency. Pour this sauce over the filets.

Serves 3-4
By Keith Tindall from White Egret Farm

ROASTED PASTURED CHICKEN
1 pastured chicken, whole, 4-5 pounds (a broiler)
1 apple, small
1 onion, small
1 stalk celery, plus leaves
1 sprig Rosemary, 3"
Olive oil
Celtic sea salt
Pepper, freshly ground
Rinse and drain the chicken. If you are starting with a frozen chicken, be certain it is completely thawed. Preheat the oven to 350°F. Quarter and core the apple. Peel and quarter onion. Slice celery into 2-3" pieces.

Add about 2 Tbsps. of olive oil to the cavity of the bird. Stuff bird with apple, celery, onion, and Rosemary. Rub the outside of the bird with olive oil. Sprinkle bird with salt and freshly ground pepper, and rub them into the skin.

Place chicken in a baking dish with 2" sides. Bake approximately 1 1/2 hours or until a meat thermometer reads 180°F when pushed into the thigh. Remove the chicken from the oven and allow to rest for approximately 20 minutes before carving. The rest period allows the juices to redistribute and results in more tender meat.

a few little nuggets

*yummy in my tummy snack/dessert:

blueberries covered in vanilla almond milk and drizzled with honey. DELISH!!!

*courtney g special:

tuna mixed with goat cheese and sprinkled with paprika

*veggies sauteed in garlic and soy sauce

*eggs covered in salsa

* laura s special:

chicken fajitas in a lettuce wrap

* lindsey p special:

hamburger patty covered in grilled mushrooms, tomatos & peppers

*spinach and feta omelet

*use coconut oil to cook with NOT olive oil

*** what are YOU eating??

more recipes

Make your own jerky!!

Cut 2-3lbs of top round (or london broil) into skinny slices. Marinade for 6-24 hours in the fridge. Get creative with your marinade! Use soy sauce or salsa or lemon juice and garlic and all the organic herbs and spices that you want! Lay out so they are not overlapping and bake (put foil on your baking sheets for easier clean up!) on 175 for 3-4 hours. Flip half way through. YUM!

Carrot Chips (Serves 4)

4 Carrots
Salt to taste

1. Preheat oven to 250 degrees.
2. Using a mandoline or a knife, thinly slice the carrots into rounds.
3. Place the carrot chips on a silpat or parchment-lined cookie sheet, sprinkle lightly with salt and bake for 45 minutes.
4. Serve.

Baked Kale Chips
Adapted from a bunch of inspiring places

1 bunch (about 6 ounces) kale (I used Lacinato or “Dinosaur” Kale but I understand that the curlier stuff works, too, possibly even better)
1 tablespoon olive oil
Sea salt, to taste

Preheat oven to 300°F. Rinse and dry the kale, then remove the stems and tough center ribs. Cut into large pieces, toss with olive oil in a bowl then sprinkle with salt. Arrange leaves in a single layer on a large baking sheet (I needed two because mine are tiny; I also lined mine with parchment for easy clean-up but there’s no reason that you must). Bake for 20 minutes, or until crisp. Place baking sheet on a rack to cool.

more from healthy nourishing life blog:

The Maker’s Diet: How to Get Started

The Maker’s Diet is a 40-day plan to help reboot your body and make a lifestyle change in your eating habits. If you have read the book, you’ll know there are three phases to the 40-day plan: Phase 1 (restricted diet/cleanse), Phase 2 (less restricted diet/cleanse), Phase 3: how you will be eating for the rest of your life.

If you are healthy person and/or do not feel the need to lose any weight, Jordan Rubin suggests that you can simply start at Phase 3. If, however, you are suffering from an illness or condition and would like to do a cleanse to detoxify your body and/or lose weight, you should start with Phase 1.

If you have decided to start at Phase 1, then you should look at the list of foods at the back The Maker’s Diet that you are to eat during that phase and do your grocery shopping accordingly.

If, however, you would like to start with Phase 3 and simply slowly transition from the way you are currently eating to a Maker’s Diet lifestyle, here is a list of what I consider to be the initial essentials:

Distilled, Pure Water – If you get it at the grocery store, make sure it says distilled somewhere on the label at least. Some companies just label them “pure,” “drinking water” or “spring water." Some of these may be distilled, but not all of them are. So look with a savvy eye at what you're purchasing Better yet, find a pure water store in your area that distills and purifies its water.

Organic Extra Virgin Coconut Oil - I order Wilderness Family's Extra Virginia Traditional Fermented Philippine Coconut Oil in bulk along with a group of friends. We purchase a case of 6 1-gallon buckets. Each is around $50. It lasts a long time, you can use it in all your cooking/baking, and the Wilderness Family brand tastes less "coconuty" than any other brand I've tried. If you're not interested in ordering from Wilderness Family, Nutiva is a decent brand that is cost effective.

Organic Unrefined Extra Virgin Olive Oil (Spectrum or Napa Valley is what I get – it’s unrefined and cold-pressed)

Organic or Free-range, Raw Cow’s Milk Cheese - Horizon now sells raw cow’s milk cheese. Organic Food Depot also offers raw cow's milk cheese - the brand name is Morningland Dairy. However, I purchase raw milk cheese through Quail Cove farms because it is a comparable price to the other brands, but more importantly it tastes so much better! They carry two good brands: Bunker Hill raw milk cheddar and Minerva signature raw white cheddar. Both are delicious.

Raw or Nonhomogenized Whole Cow’s Milk - from organically fed or preferably free-range, pastured cows – If you are hestitant to make the committment to raw milk (necessitating investment in a cow share if you live in Virginia), then your next best option is something like what Yoder Dairies provides. Yoder Dairies is located just off the corner of Princess Ann and Kempsville in Virginia Beach. If you live elsewhere, do a search for a local dairy in your area … make sure the cattle are not given hormones or antibiotics and there are no preservatives or additives in the milk.

Free-range Eggs - I get mine through Quail Cove Farms. They are the least expensive free-range eggs I've yet to find: 2.79 per dozen, and they're large and delicious. Yoder Dairies also carries free-range eggs from time to time. Organic Food Depot also sells local free-range eggs (Wilda's) for about $3.50 per dozen.

Organic Whole Milk Plain Yogurt (for smoothies – go here http://www.biblicalhealthinstitute.com/Resources/JordanRubinsRecipes/tabid/80/itemid/206/Default.aspx for a recipe) – Purchase plain, organic whole milk yogurt from pasture-fed cows. Seven Star Dairy is my favorite brand. It is available through Organic Food Depot. I purchase fruit (usually stawberries) seperately (enough for 2 cups), puree them in the blender, adding 2 Tbsp of raw honey and 2 Tbsp of pure maple syrup. I then add this to my plain, organic whole milk yogurt. This recipe makes the most delicious yogurt I've ever had--and without sugar!

Raw Honey - Obtaining raw, unfiltered, unheated honey is very important. However, as it is expensive, I have a few suggestions. If you and your family eat honey on toast, in homemade salad dressing or in anything else unheated, use a brand like Really Raw Honey, or something comparable like Honey in the Rough, or Al & Bea's Pure Honey (Elizabeth City, N.C.) Be sure this honey has never been heated and is completely unfiltered. Honey such as this is avaialbe through places like Organic Food Depot, some Vitamin Shoppe stores, and of course through local bee farmers. If your finances do not allow you to use raw unheated honey for cooking/baking, purchase something such as local unfiltered, raw honey (produced by Golden Angels Apiary - available through Organic Food Depot) which has never been heated above 110 degrees. While this is slightly heated honey, it is more cost-effective when baking wherein the honey will be heated anyway. One option for Virginians is Golden Angels Apiary raw, unheated, Tupelo, light and mild in 5 lb jars for around $20.

Sprouted Whole Grain Bread or Whole Grain Spelt, Kamut, or Sourdough Bread – Berlin Bread Factory is a good brand or Food for Life's Ezekiel Bread (although I like it better toasted). If you are like me, you may prefer to make your own bread, which is extremely cost-effective. I purchase organic wheat berries (grain) for anywhere from .52-.71 per pound, depending on brand and if I purchase in bulk. This is extremely inexpensive. I also purchase spelt berries (grain) as well for around $1.09 per pound. I also buy a variety of other grains including Kamut, barley, rye, dry corn, rice, etc. All of these items I get through Quail Cove Farms, which has the best prices on grain in the Hampton Roads area. I sprout the grain, dry it and grind it into flour for baking bread. If you don't wish to sprout your grain, you can also use it for soaked recipes. Sue Gregg's recipe books offer a number of usage options for whole grains using simple, everyday appliances such as a blender and coffee bean mill. If you do not have the time for this, try to stick to Ezekiel bread for the benefits of sprouted grains.

Other Sprouted Grains – hamburgers, burrito/taco shells, hot dog buns, etc. All of sorts of items are available in a sprouted-grain format through companies like Food for Life and Alvarado Street Bakery.

Pure Maple Syrup (organic or natural)—we buy ours at Costco in bulk, not organic but it’s still pure.

Organic Fruits and Veggies – Organic Food Depot carries an enormous selection of competitvely-priced produce. Many of their items are even less expensive than non-organic produce at other grocery stores like Farm Fresh and Harris Teeter, etc. For example, I have purchased organic green peppers for .51 cents each and organic red peppers for $1.51 each at Organic Food Depot. See my blog for the link to what fruits and veggies to buy organic.

Organic or Free-Range Meat - Organic Food Depot sells a wonderful local brand called Gryffon's Aerie. Their beef is the most delicious, free-range beef I've ever eaten. (I also sometimes buy the organic Naturals beef at Harris Teeter because it’s certified.) Another fantastic option is Trader Joe's, which carries a wide selection of free-range meats. (Just make sure the meat you’re getting is antibiotic free, hormone free and preservative/additive free.)

Organic or Free-Range Chicken - I buy chicken through Quail Cove Farms. They sell Amish-raised free-range chicken that is priced so well my friends can't believe it. Harris Teeter also sells organic chicken, but is it far more expensive than Quail Cove Farms.

Celtic Sea Salt - Available at both Heritage Health Food store and Organic Food Depot. Real Kosher Sea Salt via OFD is also a decent option.

Seasonings – Get rid of all seasonings in your cupboard that have sugar in them. Replace them with organic and/or natural seasonings as you can afford. Your seasonings should never say "natural flavorings" on the ingredient label. This could mean they contain MSG. The most cost-effective seasonings that I've found are available through Quail Cove Farms. You can buy them per cup or per pound. Either way, it equals a huge savings!

Organic, Unfiltered Juice - You want to purchase juice as close to raw as possible; not from concentrate. Harris Teeter, Farm Fresh or Organic Food Depot all carry not-from concentrate organic juice. Bionature is a good brand.

These are the major things you should start by changing. When my husband and I switched to eating this way, it was very costly at first because I wasn’t sure where to find the things we needed, and we ended up overspending simply from lack of information as to where to purchase things in our area. We do not have a Whole Foods in Hampton Roads, so I went to a lot of small, overprice health food stores in the area at first. When we found the Organic Food Depot and Quail Cove Farms, I was overjoyed. Then when Harris Teeter and Farm Fresh started carrying some organic foods, particularly Harris Teeter’s very reasonably priced ones, it became even easier to shop organically on a budget.

For those of you wanting to start eating according to The Maker’s Diet, don’t be afraid about the money. If you plan your meals and snacks ahead of time, you can shop and eat following The Maker’s Diet with only a small increase in your budget. For example, before switching to this way of eating, I had a budget of $100 per week for food for my husband and me. Now that we are eating The Maker’s Diet way, I spend about $115-125 per week. Overall, that’s only about a maximum one-quarter increase in my budget—-not bad considering how much better we both feel eating this way.

Here are a list of other things to add to your as continue to transition into Phase 3:

Make sure the nuts you buy are raw and organic – commercial nuts absorb a lot of pesticides. Before consuming, be sure to soak raw nuts and seeds in water/salt mixture (brine), then dry them in either a dehydrator at 115 degrees or on your oven's lowest setting (can take up to 9 hours). This is the only healthy way to consume nuts and seeds. (Flax seeds and sesame seeds when consumed in small amounts are the exception).

Switch from chips and processed snacks to some of the snack options I mention on my blogs about where to shop: organic dried fruit (no sugar added)—Harris Teeter and OFD, organic raw nuts (prepared as described above)—Harris Teeter and OFD, baked millet and flaxseed pita chips by Sami’s (via OFD), organic salsa—Harris Teeter and OFD, Lara Bars (via OFD), etc. A lot of these items are also carried at places like Whole Foods. Or you can make your own tortilla chips using natural corn tortillas (containing only corn, lime and water) from Trader Joe's - spread with organic extra virgin coconut oil and broil in the oven, then add sea salt.

Ketchup – switch to fruit-sweetened ketchup in order to avoid the high amount of sugar and high fructose corn syrup in commercial ketchups. Westbrae Fruit Sweetened Ketchup is what I get via Organic Food Depot, but I know that Whole Foods stores carry it also.

Organic Omega-3 Mayonnaise with Flax Oil – this is a product made by Spectrum. Switch to this in order to follow The Maker’s Diet list of healthy oils and fats. It’s delicious. Carried in many health food stores, Organic Food Depot, Whole Foods, etc.

Super Seed fiber powder by Garden of Life – for when or if you decide to go back and do Phase 1 of The Maker’s Diet. This is also good to have on hand for weekly cleansing during a day of fasting, etc.

Primal Defense Ultra by Garden of Life – time-release living soil and probiotic organisms for healthy digestion, I swear by these.

Cod Liver Oil – a very healthy supplement for natural source of vitamins and omega-3 fatty acids. Be sure to purchase a brand that uses only wild cod so that mercury and other toxins are not present (i.e. Olde World Icelandic Cod Liver Oil by Garden of Life, or Cod Liver Oil by Spectrum)

Organic Flax Seed Oil – do not cook with; instead use in homemade salad dressing, smoothies, and other things to give you healthy omega-3 fatty acids and living enzymes.

Kombucha – fermented Chinese tea drink (sweetened with 5% fruit juice) containing enzymes, amino acids, probiotics, antioxidants, etc. It’s a great substitute for soda if you’re used to carbonated drinks. I often drink this instead of juice as well – less calories. Kombuch is extremely healthy for you. The guava flavor is good and so is the mango.

recipes from lindsey!

Honey Carrots
4 - 5 Carrots
2 to 3 tbsp honey
3 dozen whole cloves
2 tbsp butter
Dash of salt
Slice carrots about 1/8 inch thick. Put honey, cloves, butter, salt and a small amount of water in a saucepan. Add carrots; cook until tender. Yield: 6 servings

Honey Spice Squash
1 qt. diced cooked squash
1/2 cup honey
1/4 cup melted butter
1 tsp salt
1/2 tsp pepper
1/2 tsp ginger
Drain squash; mash. Mix squash with honey, butter, salt and pepper. Place in buttered casserole dish. Sprinkle with ginger. Bake at 325 degrees for 20 minutes. Yield: 6 servings

another sample menu

more sample menus from healthy nourishing life!

Breakfast:
I made these Grain-Free Waffles this morning, using coconut flour & almond meal and coconut oil. They were SO good! I have a regular size waffle maker that makes two square waffles. This recipe filled the waffle maker one time. So, I doubled it to make 4 waffles. They were very filling...the kids ate blueberries on theirs and some turkey sausage.

Lunch:
*Both kids are at school today for lunch, so I sent leftover meatballs for the 5 year old and turkey hot dogs for the 3 year old with strawberries and one zucchini muffin.
*I had a chicken salad, and hubs took leftovers from last night to work.

Snack:
Trail mix (pumpkinseeds, sunflower seeds, dried peas & dried blackberries)
Goat yogurt with blueberries
Fresh raspberries

Dinner:
Taco bowls (turkey taco meat, lettuce, tomatoes, guacamole, plain goat yogurt, goat's milk cheese, salsa)

End of day recap: We seem to be holding on :) The kids are doing great! They are eating such a variety of foods now that we've taken out their staples of crackers & bread. And they have not complained at all (amazing for a 3 yr old & 5 yr old!). :) Hubs and I are both craving "crunchy" foods right now...chips! Everything right now is soft! But we're staying full, so there really are no complaints. He felt some possible die-off effects this morning...dizzy and drugged feeling. He drank a ton of water and started to feel better and was fine through the rest of the day. I have not felt any of those effects yet, but I have been doing other detox things before starting this diet where I felt all of that. So, maybe I'm not going to? Or maybe later? So far so good though.

I've made several trips to the store this week as I've seen what we need to really stick with this diet for the first two weeks. So, here are my recommendations if you choose to try this out :)

-almond meal (the bulk bins at Whole Foods are MUCH cheaper than the packaged version)
-coconut flour (I've only found it packaged...Bob's Red Mill)
-unsweetened coconut flakes (I'm going to try baked chicken nuggets using this instead of flour)
-coconut oil
-coconut milk (really good drizzled over berries for a dessert!)
-frozen blueberries, raspberries, cherries
-fresh strawberries, fresh raspberries
-lemons & limes (for water or salad or seasoning meat/fish)
-raw almonds (I did soak them overnight and then dried them in the oven on the lowest setting)
-raw sprouted sunflower seeds & pumpkin seeds (I found these -- easy!)
-dried berries & vegetables (I bought these blackberries & peas -- make sure to only buy the ones that are allowed in the first two weeks)
-fermented veggies are highly recommended for aiding digestion, but I'm not up to fermenting my own yet :) I have found thatBubbie's products are recommended, so I did buy 2 jars (pickles & sauerkraut) to try it out.
-plain goat yogurt (we have been using Meyenberg for quite some time now...works for all of us!)
-local raw honey (or at least local honey used in small quantities)
-LOTS of fresh/frozen veggies
-chicken, turkey (beef and game are also allowed)
-turkey hot dogs and turkey sausage is still a must for our family right now with young kids
-canned tuna/salmon
-fish to bake

menu planning ideas

The Maker's Diet Phase 1

from: healthy nourishing life

Here is a consolidated list of menu ideas for Phase 1 of The Maker's Diet. I also previously posted a "shopping list" for Phase 1here.

Breakfast:
*Anything with eggs: scrambled, fried, poached, boiled, crustless quiche, omelets (stuffed full of veggies...onions, mushrooms, spinach, tomatoes, peppers, cilantro, goat cheese, etc).
*Turkey bacon (no pork)
*Turkey or 100% beef sausage or deer sausage (no pork)
*Smoothies (spinach, goat yogurt, raw almond butter, coconut oil, flaxseed meal, chia seeds, fresh or frozen raspberries/blueberries/strawberries, water)
*Goat yogurt (plain) with strawberries/blueberries/raspberries/blackberries
*Grain-Free muffins or Grain-Free Waffles
*Veggies sides to any of the above: sliced tomato, sliced avocado, salsa, sauteed spinach & onions

Lunch/Dinner:
*Tuna salad over lettuce with tomato, avocado, celery, cucumber, etc.
*Chicken salad over lettuce or with veggie dippers
*Green salad with lots of veggies and leftover chicken/beef/boiled eggs/fish/etc -- easy dressing: olive oil, lemon juice, salt, pepper, herbs whisked together -- add a little plain goat yogurt to make it creamy
*Fish patties (you could also use canned salmon or tuna)
*Turkey or 100% beef hot dogs (preferably nitrate/nitrite free)
*Baked or roasted chicken and veggies (carrots, onions, squash, zucchini, etc)
*Grilled chicken and veggies/Greek Grilled Kabobs
*Taco Salad/Bowl (seasoned ground turkey or ground beef, lettuce, avocado/guacamole, cilantro, tomato, shredded goat cheese, plain goat yogurt, salsa, onion, etc)
*Chicken or beef fajitas (without the tortilla) with sauteed peppers and onions, guacamole, salsa, plain goat yogurt, shredded goat cheese
*Baked or grilled fish with steamed/grilled veggies
*Chicken (or beef) stirfry (use soy sauce or tamari sauce instead of a bottled high-sugar stirfry sauce) with lots of veggies (sugar snap peas, snow peas, carrots, broccoli, mushrooms, onions, squash, etc)
*Meatballs: Asian with chopped spinach & tamari sauce/soy sauce or plain with spaghetti sauce served over them or meatballs/meat sauce served over baked spaghetti squash (the "meat" shreds like noodles)
*Bunless hamburger patties with toppings (lettuce, tomato, onion, pickles, etc)
*Any other meat besides pork grilled/roasted/baked (grilled steaks, baked roast, grilled lamb chops, etc)

Snacks:
*Fruit (fresh or frozen): strawberries, blueberries, blackberries, raspberries, cherries, grapefruit
*Raw nuts/seeds (soaked/dried): pumpkinseeds, almonds, sunflower seeds
*Smoothies
*Plain goat yogurt with berries
*Carrot & celery sticks with guacamole
*Grain-free muffins/waffles
*Trail mix: raw nuts/seeds (above) with Just Veggies (dried peas, blackberries, blueberries)
*GoRaw Flax crackers or chips (check ingredients for correct Phase 1 foods)

Monday-

from: little natural cottage

• Breakfast: scrambled eggs, 1/2 grapefruit, fresh vegetable juice
• Lunch: tuna salad, strawberries and raw goat’s milk yogurt
• Supper: French-style London Broil, steamed veggies

Tuesday-

• Breakfast: egg muffins, blueberries and raw yogurt, fresh vegetable juice
• Lunch: grilled chicken salad
• Supper: Soaked lintels, steamed carrots, green salad

Wednesday-

• Breakfast: scrambled eggs, raw yogurt with strawberries and blueberries
• Lunch: grilled salmon, steamed peas, green salad
• Supper: chicken and veggie soup

Thursday-

• Breakfast: fried egg omelet with onions & bell peppers, fresh veggie juice
• Lunch: stir-fried chicken and veggies
• Supper: soaked lentils, green salad

Friday-

• Breakfast: scrambled eggs, raw yogurt or kefir, fresh veggie juice
• Lunch: easy smothered salmon
• Supper: vegetable frittata

Saturday-

• Breakfast: egg muffins, kefir or fresh veggie juice
• Lunch: curried chicken, steamed veggies
• Supper: beef stew

Sunday-

• Breakfast: raw yogurt with strawberries and blueberries
• Lunch: roast with carrots and onions, green salad
• Supper: chicken salad

day 1

so day 1 starts in like 1.5 hours. HURRY and get to the pantry and eat all the yummy carbs you can find!! we did some grocery shopping today and used the approved food list below as our shopping list. it will be a little different for me this week because i am just feeding one adult...but i did get some great ideas for how we will eat when justin gets home. buying organic is definitely more expensive...BUT when you cut out all the junk on the middle aisles...it really evened out. i stayed under my budget and have lots of yummy things that i am looking forward to trying. i am going to take baby steps with the kids. bryce is a HORRIBLE eater. i made some mistakes in that department 4 years ago...simply because i just did not know any better. it is going to take some time to make some changes in his diet, but we will get there! he and justin had a big important guy talk last night about how helpful it will be to daddy for bryce to eat better too.

please email any great recipes and ideas you come across and i will post for others to read.

we are going to support each other through this first 14 days...we will pray for each other and we will pray for justin!! just think about ALL the crazy things that are going on in his body...if eating cleaner food and supporting him in doing that helps with just ONE of his symptoms...then i consider this a 100% success. it will help with more than that though...i just KNOW it.

love you all so much.

here is the days 1-14 food list again...

Phase I: Foods to Enjoy (2 weeks)
Meat (grass-fed/organic is best)
Beef
Lamb
Venison
Veal
Buffalo
Elk
Goat
Meat bone stock/soup
Liver and heart (must be organic)
Beef or buffalo sausage or hot dogs (no pork casing—organic and nitrite/nitrate free is best) (Use sparingly in phase 1.)

Fish (Wild freshwater/ocean-caught fish is best; make sure it has fins and scales!)
Salmon
Tuna
Halibut cod
Scrod
Brouper
Haddock
Mahi mahi
Pompano
Wahoo
Trout
Tilapia
Orange roughy
Sea bass
Snapper
Mackerel
Herring
Sole
Whitefish
Fish bone soup/stock
Salmon (canned in spring water)
Tuna (canned in spring water)
Sardines (canned in water or olive oil only)

Poultry (pastured/organic is best)
Chicken
Cornish game hen
Guinea fowl
Turkey
Duck
Poultry bone soup/stock
Chicken or turkey bacon (no pork casing—organic and nitrite/nitrate free is best) (Use sparingly in phase 1.)
Liver and heart (must be organic)

Eggs (high omega-3/DHA is best)
Chicken eggs (whole with yolk)
Duck eggs (whole with yolk)

Dairy
Goat’s milk yogurt (plain)
Homemade kefir from goat’s milk
Soft goat’s milk cheese
Goat’s milk hard cheese
Sheep’s milk hard cheeses

Fats and oils (organic is best)
Ghee
Goat’s milk butter
Cow’s milk, butter, organic
Avacado
Extra-virgin coconut oil (best for cooking)
Extra-virgin olive oil (not for cooking)
Flaxseed oil (not for cooking)
Hempseed oil (not for cooking)
Goat’s milk butter (not for cooking)
Raw cow’s milk butter, grass fed (not best for cooking)
Expeller-pressed sesame oil
Coconut milk/cream (canned)

Vegetables (organic fresh or frozen is best)
Broccoli
Asparagus
Squash (winter or summer)
Beets
Cauliflower
Brussels sprouts
Cabbage
Carrots
Celery
Eggplant
Garlic
Okra
Cucumber
Pumpkin
Onion
Lettuce
Spinach
Mushrooms
Peppers
Tomatoes
Peas
String beans
Artichoke (French, not Jerusalem)
Leafy greens (kale, collard, broccoli, rabe, mustard greens, etc.)
Raw leafy greens (endive, escarole, radicchio, arugula, frisse, etc.)
Sprouts (broccoli, sunflower, pea shoots, radish, etc.)
Sea vegetables (kelp, dulse, nori, kombu, hijiki)
Raw, fermented vegetables (lacto-fermented only, no vinegar)

Beans and legumes (soaked or fermented is best)
Small amounts of fermented soybean paste (miso) as a broth
Lentils

Nuts and seeds (organic, raw, soaked is best)
Almonds (raw)
Hempseed (raw)
Pumpkinseeds (raw)
Flaxseeds (raw and ground)
Sunflower seeds (raw)
Hempseed butter (raw)
Almond butter (raw)
Sunflower butter (raw)
Pumpkinseed butter (raw)
Tahini, sesame butter (raw)

Condiments, spices, seasonings (organic is best)
Salsa (fresh or canned)
Tomato sauce (no added sugar)
Guacamole (fresh)
Apple cider vinegar
Celtic sea salt (or Real Sea Salt by Redmond)
Mustard
Herbamare seasoning
Omega-3 mayonaise (Spectrum)
Umeboshi paste
Soy sauce (wheat-free), tamari
Raw salad dressings and marinade (recipes in book)
Herbs and spices (no stabilizers)
Pickled ginger (preservative and color free)
Wasabe (preservative and color free)
Organic flavoring extracts (alcohol based, no sugar added), i.e. vanilla, almond, etc.

Fruits (organi fresh or frozen is best)
Blueberries
Strawberries
Blackberries
Raspberries
Cherries
Grapefruit
Lemon
Lime

Beverages
Purified, nonchlorinated water
Natural spring water, no carbonation added (i.e. Perrier)
Herbal teas (preferably organic)—unsweetened or with a small amount of raw honey or
Stevia
Raw vegetable juice (beet or carrot juice—maximum 25 percent of total)
Lacto-fermented beverages (recipes in book)
Certified organic coffee—buy whole beans, freeze them, and grind yourself when
desired; flavor only the organic cream and a small amount of honey.

Sweeteners
Unheated, raw honey in very small amounts (1 Tbsp. per day maximum)

Miscellaneous
Goat’s milk protein powder (Goatein by Garden of Life)

Getting on board?

I am! We are! On board that is...with what The Lord is doing. The Lord has spoken to us...many times with regard to the food we eat, and this time I am going to listen. Justin is HUNGRY and so are we! We are hungry for more of God, more of the Spirit, more of His Kingdom come on earth as it is in Heaven. Many of us have been praying for Justin. Praying for God to move and heal and speak. Praying urgently for Gods mercy. The last time my husband and I prayed with Justin, I felt The Lord nudging me with thoughts like these..can you get on board with what you are asking of me? I knew right away that meant, can you deny yourselves, along with Justin, and feed your bodies in a way that will heal, nourish and renew his physical body? I could go on and on about my views on the gap between our over drugged, under nourished society we live in. About our food supply and lifestyle related sickness that are on the rise. I could go on and on as I have made myself a student of these things since becoming a Mom. I will suffice it to say that we are OFF...clearly, something has gone terribly array. But, its time for this gal (and all of you) to fully take the bull by the horns!

The Lord has spoken clearly. Many people contacted Misty and said, "I know this may sound wierd, but I think Justin is suppose to do The Makers Diet." Well, it does not sound wierd...so here we are. Ready for life. Ready for health. Ready for breakthrough!

The beauty of this journey is that we will rally, as a body, and deny ourselves what our flesh desires (fake food, sugar, etc...etc...), our Spirits will be more open to hearing from Our Lord. We will be in tune with what The Lord is doing. I believe The Lord is summoning this body to a FAST. A FAST from food that kills and destroys. A FAST from food that brings allergies and inflammation and addiction. A FAST from food that is fake and enriched and lies to us. I am on board! I will replace those foods, with foods that The Lord provided. He knows what heals us and will help us to function just as we were created to function. We will replace that food with food that He says BRINGS US LIFE! AND, in the process, it will bring Justin life. One cell at a time, one nutrient at a time. EVERY time I crave a coke, or chips, or pizza, I will pray for Justin. When I get a headache because my body is cringing and ridding itself of toxins I have poured in to it, I will PRAY. I will claim Gods promises in His word, not just for Justin, but for me and my family as well. For our bodies and our Spirits! And then...watch out...revival will come. I cant wait.

As a body, we say, "Justin, you are NOT alone." We, too, are hungry. For things that bring us life and health and intimacy with Him. We are hungry for Justin's healing. We will not stop wrestling with God until we see breakthrough. Until we get a good report. Though this journey of "The Makers Diet" surely will not always be easy. IT WILL BE GOOD! In every way. When it is hard, we will remember that we are sharing in the burden our friends are carrying. We will be reminded to enter in and pray. Our hearts and our character will be grown and blessed.

Here is what God says about His plans for Justin:


Jeremiah 29:11: “‘For I know the plans I have for you,’ declares the LORD, ‘plans to prosper you and not to harm you, plans to give you hope and a future.’”

Prosperity and Healing and a future are HIS ideas...I am on board with what you have already promised us Lord. JUSTIN HAS A FUTURE! JUSTIN WILL PROSPER! THIS BODY WILL EXPERIENCE INTIMACY WITH JESUS BECAUSE WE WILL DENY OURSELVES, TAKE UP OUR CROSS AND FOLLOW HIM!

Are you ready? Welcome Aboard!

food you CAN eat!

Approved Maker's Diet Food List

For your reference, here is the total list of approved foods from Jordan Rubin's The Maker's Diet. These are the eating guidelines that I follow.

Notice that there are 3 phases. Phase 1 is very restricted in order to cleanse the body of toxins. Phase 2 is still fairly restricted, but some new food items are added in. Phase 3 consists of how to eat for the rest of your life in order to maintain optimal health.


Phase I: Foods to Enjoy (2 weeks)

Meat (grass-fed/organic is best)
Beef
Lamb
Venison
Veal
Buffalo
Elk
Goat
Meat bone stock/soup
Liver and heart (must be organic)
Beef or buffalo sausage or hot dogs (no pork casing—organic and nitrite/nitrate free is best) (Use sparingly in phase 1.)

Fish (Wild freshwater/ocean-caught fish is best; make sure it has fins and scales!)
Salmon
Tuna
Halibut cod
Scrod
Brouper
Haddock
Mahi mahi
Pompano
Wahoo
Trout
Tilapia
Orange roughy
Sea bass
Snapper
Mackerel
Herring
Sole
Whitefish
Fish bone soup/stock
Salmon (canned in spring water)
Tuna (canned in spring water)
Sardines (canned in water or olive oil only)

Poultry (pastured/organic is best)
Chicken
Cornish game hen
Guinea fowl
Turkey
Duck
Poultry bone soup/stock
Chicken or turkey bacon (no pork casing—organic and nitrite/nitrate free is best) (Use sparingly in phase 1.)
Liver and heart (must be organic)

Eggs (high omega-3/DHA is best)
Chicken eggs (whole with yolk)
Duck eggs (whole with yolk)

Dairy
Goat’s milk yogurt (plain)
Homemade kefir from goat’s milk
Soft goat’s milk cheese
Goat’s milk hard cheese
Sheep’s milk hard cheeses

Fats and oils (organic is best)
Ghee
Goat’s milk butter
Cow’s milk, butter, organic
Avacado
Extra-virgin coconut oil (best for cooking)
Extra-virgin olive oil (not for cooking)
Flaxseed oil (not for cooking)
Hempseed oil (not for cooking)
Goat’s milk butter (not for cooking)
Raw cow’s milk butter, grass fed (not best for cooking)
Expeller-pressed sesame oil
Coconut milk/cream (canned)

Vegetables (organic fresh or frozen is best)
Broccoli
Asparagus
Squash (winter or summer)
Beets
Cauliflower
Brussels sprouts
Cabbage
Carrots
Celery
Eggplant
Garlic
Okra
Cucumber
Pumpkin
Onion
Lettuce
Spinach
Mushrooms
Peppers
Tomatoes
Peas
String beans
Artichoke (French, not Jerusalem)
Leafy greens (kale, collard, broccoli, rabe, mustard greens, etc.)
Raw leafy greens (endive, escarole, radicchio, arugula, frisse, etc.)
Sprouts (broccoli, sunflower, pea shoots, radish, etc.)
Sea vegetables (kelp, dulse, nori, kombu, hijiki)
Raw, fermented vegetables (lacto-fermented only, no vinegar)

Beans and legumes (soaked or fermented is best)
Small amounts of fermented soybean paste (miso) as a broth
Lentils

Nuts and seeds (organic, raw, soaked is best)
Almonds (raw)
Hempseed (raw)
Pumpkinseeds (raw)
Flaxseeds (raw and ground)
Sunflower seeds (raw)
Hempseed butter (raw)
Almond butter (raw)
Sunflower butter (raw)
Pumpkinseed butter (raw)
Tahini, sesame butter (raw)

Condiments, spices, seasonings (organic is best)
Salsa (fresh or canned)
Tomato sauce (no added sugar)
Guacamole (fresh)
Apple cider vinegar
Celtic sea salt (or Real Sea Salt by Redmond)
Mustard
Herbamare seasoning
Omega-3 mayonaise (Spectrum)
Umeboshi paste
Soy sauce (wheat-free), tamari
Raw salad dressings and marinade (recipes in book)
Herbs and spices (no stabilizers)
Pickled ginger (preservative and color free)
Wasabe (preservative and color free)
Organic flavoring extracts (alcohol based, no sugar added), i.e. vanilla, almond, etc.

Fruits (organi fresh or frozen is best)
Blueberries
Strawberries
Blackberries
Raspberries
Cherries
Grapefruit
Lemon
Lime

Beverages
Purified, nonchlorinated water
Natural spring water, no carbonation added (i.e. Perrier)
Herbal teas (preferably organic)—unsweetened or with a small amount of raw honey or
Stevia
Raw vegetable juice (beet or carrot juice—maximum 25 percent of total)
Lacto-fermented beverages (recipes in book)
Certified organic coffee—buy whole beans, freeze them, and grind yourself when
desired; flavor only the organic cream and a small amount of honey.

Sweeteners
Unheated, raw honey in very small amounts (1 Tbsp. per day maximum)

Miscellaneous
Goat’s milk protein powder (Goatein by Garden of Life)



Phase II: Foods to Enjoy (2 weeks)

Meat
All meats listed in phase one

Fish
All fish listed in phase one

Poultry
All poultry listed in phase one

Eggs
Fish roe or caviar (fresh, no preserved)

Luncheon meat (organic and nitrite/nitrate free is best)
Turkey, sliced (free range, preservative free)
Roast beef, sliced (free range, preservative free)

Dairy (organic, grass-fed is best)
Homemade kefir from raw or nonhomogenized cow’s milk
Kefir from pasteurized, nonhomogenized cow’s milk
Raw cow’s milk hard cheeses
Cow’s milk cottage cheeses
Cow’s milk ricotta cheese
Cow’s milk plain whole-milk yogurt
Cow’s milk plain kefir
Cow’s milk plain sour cream
Raw goat’s milk

Fats and oils (organic is best)
Expeller-pressed peanut oil

Vegetables (organic fresh or frozen is best)
Sweet potatoes
Corn
Yams

Beans and legumes (soaked or fermented is best)
White beans
Black beans
Kidney beans
Navy beans
Tempeh (fermented soybean)

Nuts and seeds (organic, raw, soaked is best)
Walnuts (raw)
Macadamia nuts (raw)
Hazelnuts (raw)
Brazil nuts (raw)
Pecans (raw or soaked and low-temperature dehydrated)

Condiments, spices, seasonings (organic is best)
Ketchup (no sugar) [I get Westbrae brand, fruit-juice sweetened]
All-natural salad dressings (no sugar/corn syrup, no preservatives)
All-natural marinades (no sugar/corn syrup, no preservatives)

Fruits (organic fresh or frozen is best)
Apples
Apricots
Grapes
Melon
Peaches
Oranges
Pears
Plums
Kiwi
Pineapple
Pomegranates
Passion fruit
Guava

Beverages
Raw vegetable juice (beet or carrot—maximum 50 percent of total)
Coconut water

Sweeteners
Unheated raw honey (up to 3 Tbsp. per day)
Stevia



Phase III: Foods to Enjoy (2 weeks and/or indefinitely)

All Meat, Fish, Poultry, Eggs, Luncheon Meat, Dairy, Fats and Oils, Vegetables listed in Phases I and II.

Beans and legumes (soaked or fermented is best)
Add these along with what is listed in phases 1 and 2:
Pinto beans
Split peas
Red beans
Garbanzo beans
Broad beans
Lima beans
Black-eyed peas
Edamame (boiled soybeans) – in small amounts

Nuts and seeds (organic, raw, soaked is best)
Add these along with what is listed in phases 1 and 2:
Almonds (dry roasted)
Almond butter (roasted)
Walnuts (dry roasted)
Tahini (roasted)
Pecans (dry roasted)
Macadamia nuts (dry roasted)
Sunflower seeds (dry roasted)
Pumpkinseeds (dry roasted)
Pumpkinseed butter (roasted)
Sunflower butter (roasted)
Peanuts, dry roasted (must be organic) (in small quantities)
Peanut butter, roasted (must be organic) (in small quantities)
Cashews, raw or dry roasted in (small quantities)
Cashew butter, raw or roasted (in small quantities)

Condiments, spices, seasonings (organic is best) – all those listed in phases 1 and 2.

Fruits (organic fresh or frozen is best)
Along with fruits listed in phases 1 and 2, add:
Banana
Papaya
Mango
Canned fruit (in its own juices)
Dried fruit (no sugar or sulfites): raisins, figs, dates, prunes, pineapple, papaya, peaches,
and apples

Beverages
Along with beverages listed in phases 1 and 2, add:
Raw, unpasteurized vegetable juice
Raw, unpasteurized fruit juice
Organic wine and beer (in very small amounts)

Grains and starchy carbohydrates (whole-grain, organic, soaked or sprouted is best)
Sprouted Ezekiel-type bread
Sprouted Essene bread
Fermented whole-grain sourdough bread
Quinoa
Amaranth
Buckwheat
Millet
Kamut (in small quantities)
Sprouted cereal
Oats (in small quantities)
Brown rice (in small quantities; pre-soak in water and an acidic medium for 7-12 hrs. before cooking)
Spelt (in small quantities)
Barley (in small quantities)
Whole-grain kamut or spelt pasta (in small quantities)

Sweeteners
Along with sweeteners listed in phases 1 and 2, add:
Pure maple syrup