In the last few weeks I have given you two shopping lists.. one that identifies the foods that provide the nutrients the body needs, and another that lists those nutrients with the foods that contain them.
In the last week I have shared four posts on Candida Albicans and you can find all those here.
Here is the fifth post in the series, and it is a shopping list of food groups that you may help you reduce the sugar in your diet. Since Candida Albicans thrives on the sweet stuff, it is a good idea to cut out all additional sugars and sugary foods for at least six weeks. And then only consume occasionally.
Green – Free to eat
Blue – in moderation
Red – Avoid
Pink – Very occasionally.
Vegetables – carrots, red peppers, broccoli, spinach, cauliflower, corn on the cob- any dark cabbage or Brussel sprouts, onions, mushrooms, tomatoes, watercress, dark lettuce leaves, cucumbers, celery, avocados and potatoes.
Fruit – Bananas, apples, pears, oranges, kiwi and any dark berries that are reasonably priced – try frozen. When in season – pineapples, apricots, cantaloupe melon, watermelon.
Wholegrains – brown rice- wholegrain yeast free bread – whole wheat pasta – weetabix – shredded wheat – porridge oats. If you make your own yeast free bread use wholegrain flour.
Please do not buy sugar or chocolate covered cereals or white flour products.– more sugar than goodness.
Reduce your carbohydrates for the first six weeks. Two slices of yeast free bread, one large tablespoon of brown rice, one weetabix, two tablespoons of porridge oats etc daily.
Fish – Salmon fresh and tinned- cod – haddock (again frozen can be a good option) any white fish on offer – shellfish once a week such as mussels. Tinned sardines, Tuna and herrings – great for lighter meals.
Meat and poultry and Tofu- chicken or turkey – lamb, beef and pork. Lean ham (unsalted) for sandwiches, (processed meats should be used sparingly) Venison if you enjoy it. Liver provides a wonderful array of nutrients served with onions and vegetables is delicious. Tofu for vegetarians has become more accessible and can be used by non vegetarians once a week to provide the other benefits of soya it offers.
Nuts and seeds – to put on your cereal in the mornings or as snacks – check prices out in your health food shop as well as supermarket. Almonds, Brazil nuts, pumpkin seeds, flaxseeds, walnuts. (Nuts and seeds have healthy fat. However, if you are wanting to lose some weight make it a small handful each day).
Dairy and Eggs- In moderation. milk, butter and cheese (better to have the real stuff than whipped margarine) – yoghurt. Free Range Eggs – have at least three or four a week.
Oils – Extra virgin Olive Oil (least processed) – great drizzled on vegetables with some seasoning and also eaten the Spanish way with balsamic vinegar on salads and also drizzled over toasted fresh bread. If you do not like the taste of Olive Oil then use Sunflower oil – do not use the light version of any oil as it has been processed heavily – use the good stuff.
Honey and extras –You really do need to avoid sugars refined and in cakes, sweets and biscuits but honey is a sweetener that the body has been utilising since the first time we found a bee hive and a teaspoon in your porridge is okay. Try and find a local honey to you.
Dark chocolate – over 70% a one or two squares per day particularly with a lovely cup of Americano coffee is a delicious way to get your antioxidants. Cocoa is great with some hot milk before bed – antioxidants and melatonin in a cup.
If you believe once you have read the Candida posts that you might have an overgrowth, I do suggest that you have a test done to confirm.
A little bit about me nutritionally.
A little about me from a nutritional perspective. Although I write a lot of fiction, I actually wrote my first two books on health, the first one, Size Matters, a weight loss programme 20 years ago. I qualified as a nutritional therapist and practiced in Ireland and the UK as well as being a consultant for radio. My first centre was in Ireland, the Cronin Diet Advisory Centre and my second book, Just Food for Health was written as my client’s workbook. Here are my health books including a men’s health manual and my anti-aging book.
All available in Ebook from: http://www.amazon.com/Sally-Cronin/e/B0096REZM2
And Amazon UK: http://www.amazon.co.uk/Sally-Georgina-Cronin/e/B003B7O0T6
Comprehensive guide to the body, and the major organs and the nutrients needed to be healthy 360 pages, A4: http://www.moyhill.com/html/just_food_for_health.html
Thank you for dropping in and if you have any questions fire away.. If you would like to as a private question then my email is firstname.lastname@example.org. I am no longer in practice and only too pleased to help in any way I can. thanks Sally