The Jeremy Diet’s intention is to have all of the necessary nutrition you need in a day by eating sensible and hopefully yummy foods. It should be low in processed sugar, and high in vegetables, having enough protein, fiber, omega 3, K2, b12, and other essentials.

Here is my idea of a good daily diet program.

FIBER:
To live a long life, it is suggested that you consume a lot of fiber, enough so you have two bowel movements per day. Fiber helps to clean out your intestines so that toxins exit your system quickly. The following are good sources of fiber.

Psyllium husk: This adds bulk to your bowel movements. It is sold as a capsule in drug stores. It might slightly dehydrate as well, so drink lots of water if you consume this product.

Bran: Many cereals are made from bran or include bran in them

Berries: Berries have more fiber than any other whole food, especiallyblack berries

Fruits & Vegetables in general

Whole Grains

OMEGA-3
The best source of Omega three would be salmon, trout, halibut, and tuna. But, other fish have it too, but in smaller amounts. You can look up omega three content of the various fish online. Milk also has omega 3 in smaller amounts. Flax seeds have large amounts of Omega three. Walnuts have it too, but also have a lot of Omega 6 . The ratio of omega 3 to 6 in walnuts is about 1:4 which is fine, but it will not raise your overall ratio of Omega 3 to above 1:4. Fish and flax seeds will raise your overall Omega 3 to 6 ratio to a more healthy level. Omega 3 is good for your brain, and also decreases inflammation which can cause muscle pain and diseases.

K2
Vitamin K2 is less known and is responsible for transporting calcium from the arteries where it clogs things up and depositing calcium in your bones and teeth where it is needed. K2 can be found in: Goose & Duck liver, Natto (Japanese fermented soy beans), certain European cheeses (look them up), and certain types of eggs.

COFFEE & TEA
Coffee, black tea and green tea all contain different types of antioxidants. Chai tea from India comes with spices in it such as cloves, cardamom and ginger which are also loaded with antioxidants.

NUTS
Walnuts: Have half an ounce of Walnuts for Omega 3. It is also good for protein, and good for the brain, liver and kidneys. Almonds: Half an ounce of Almonds for protein, and vitamin E plus other minerals.

CHOCOLATE
Small quantities of dark chocolate (with no alkaline or milk products) are the highest source of antioxidants.

PROTEIN
Wild Salmon – low in fat, high in Omega 3, protein, high in vitamin D, B12, and other nutrients. Sustainably farmed salmon from a reputable source that does not use chemicals is a reasonable alternative.

Tempe: Although salmon tends to lower triglycerides and increase good cholesterol which lowers bad cholesterol, it is good to be vegetarian on some days to keep the overall cholesterol low so you don’t need lipitor.

Beans & Rice: Beans and rice or beans and corn have protein, but not enough for your daily requirement unless that is all you eat. But, to supplement a low meat intensive diet, some beans and rice are good.

Tofu is also a source of protein.

Milk or Yogurt: A glass of milk daily is a good source of protein and calcium.

Nuts: As mentioned in the nut category which I kept separate, nuts have about 4 grams of protein per ounce. A human needs about 50-60 grams of protein per day, so nut protein is a supplement and is not a good main source of protein.

Meat: Meat tends to be high in cholesterol. Bison, rabbit and turkey breast meat are lower in cholesterol. Lamb and chicken with skin on it tend to be higher in cholesterol. Meat is healthy, but should be eaten in moderation as it can lead to clogged arteries and can be somewhat toxic.

FRUITS
It is good to have a few items of fruit per day. Apples are healthy for your liver and intestine primarily, but are good overall. Oranges are good for C and B vitamins and nourish the heart energy in your body. Bananas nourish the intestines and have lots of potasium. Other fruits are good too.

BERRIES
I’m putting this in a separate category from fruits. Berries are good for keeping arteries clean of plaque. They are also beneficial to the kidneys and bladder especially cranberries. You can have berry juice. But, fresh whole berries are better as they have more enzymes when fresh plus they are the highest fiber whole food available. Blackberries are higher in fiber than any other whole food. You can also have berries in smoothies mixed with yogurt or other dairy.

ANTI-OXIDANTS
Antioxidants are critical as they help to keep your body from aging and help to prevent cancer.
Chocolate: Small quantities of dark chocolate (with no alkaline or milk products) are the highest source of antioxidants.
Berries
Tomatoes
Soy
Nuts
Lemons and lemon peel especially (detoxifying)
Wine – particularly red wine which is higher in resveratrol,
especially particular brands

KIDNEYS & BLADDER
Berries: (mentioned above) nourish the kidneys and bladder. It is good
to have a mix of berries as they all have different antioxidants. Cranberries are one of the most potent berries for the bladder and kidneys and should be a staple. But, pure cranberry juice is more potent than mixed and try to avoid products with high fructose corn syrup.

Mushrooms: Shitake mushrooms are anti-cancer and good for kidney health in general. Other types of mushrooms are also good for the kidney.

Bananas: Bananas nourish kidney qi as well.

Lamb: Lamb is high in cholesterol but has been known to boost kidney qi if eaten regularly.

LIVER & GALL BLADDER
To nourish the liver, you need foods like kale, spinach, Swiss Chard, daikon, romaine lettuce, beets, seaweed, cherries, celery, and apples. In general, dark green foods nourish the liver and are high in minerals and vitamin K. They also boost your metabolism if you want to lose weight. But, there are foods of other colors that are very purifying and nourishing for the liver. Since the liver is your body’s toxicity processing plant and nutrition storage depot, it is imperative that you keep the liver clean otherwise one day it might not be able to do its job effectively which could cause damage to other body parts such as your eyes, or your legs.

HEART
Tomatoes, oranges, red bell peppers, rare or medium rare beef, and chocolate are excellent foods that nourish the heart. If your heart is weak or if you have a heart condition, it is good to eat these types of foods daily.

STOMACH & SPLEEN
Both of these organs correspond to the earth element. However the foods that nourish these organs are not identical. Potatoes, peanuts, and lemons nourish the stomach. But, Carrots, ginger, sweet potatoes, pumpkins, and dark yellow or orange foods nourish the spleen. The earthy orange foods normally have high amounts of vitamin A

INTESTINES & LUNGS
To nourish the intestines you need foods corresponding to the metal element such as bananas, cabbage, broccoli, cruciferous vegetables in general (look that one up), onions, garlic, mango, celery. It is also recommended to have cereals high in fiber that might include bran. Psillium husk is a great fiber supplement that is excellent for adding bulk to your bowel movements and helps to scrape the walls of your intestine which need to be cleaned of hardened fecal matter.

Good bacteria vs. bad
Your intestines have billions of bacteria floating around. It is critical to understand this. Good bacteria aids in proper digestion. But, bad bacteria makes you crave sugar which is not healthy for you. Bad bacteria grows faster than good bacteria. Chlorine (bleach), and antibiotics in food or medicine kill all of your bacteria. So, when your bacteria grows back, it will be mostly bad bacteria. Foods that feed your bacteria are called prebiotics and include fermented foods such as:

Yogurt & Kefir
Wine
Pickles
Kombucha
Miso Soup – A Japanese soup made with fermented soy.
Natto
Kim Chi (korean pickled spicy cabbage with garlic)
Dosa (South Indian pancake made with fermented rice and bean flour.)
Uttapam (Another south indian pancake made with fermented rice flour.)

Fermented foods are found throughout the world. So, to get a good variety, it is good to familiarize yourself with some foreign foods.

SPICES
It is generally good for your circulation, liver health, and overall health to have spices in your cooking. There are many spices, particularly in Indian cooking.

OILS
There are different oils out there and much debate as to which oils are good for you and which are bad. In my opinion, fats should be consumed sparingly.
Vegetable oil: This is a processed oil loaded with omega 6 which
causes inflammation which leads to disease.
Olive Oil: A natural unprocessed oil. But, not ideal to cook with. Better if had raw on salads, etc.
Coconut oil: A natural minimally processed oil good for cooking.
Butter: High in cholesterol, but a natural form of grease.
Pork Fat: High in cholesterol, but natural grease.
Avocados & Raw Nuts: A source of healthy fats. But, consume in moderation.

SWEETENERS
There are many sweeteners out there. Which ones are healthier? It is hard to say. But, less processed sweeteners seem more healthy to me. Kane sugar: Popular in health food stores as an added sugar in packaged products.

High fructose corn syrup: a highly processed sweetener that I recommend avoiding if at all possible.

Sugar found in fruit: Fine, but don’t over do it. If having fruit juice it is possible to get too much sugar, but it is hard to overdose if eating whole foods as God intended us to eat.

Stevia: Not sure, see what the internet says about this. I believe it is a leaf.
Others: Not sure. I am not educated in this matter and cannot comment.

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SUGGESTED DIET

1. The antioxidant snack – have once per day (good for heart & kidneys)
(1/2) an ounce of Walnuts
(1/2) an ounce of Almonds (raw is better)
1 ounce of dark chocolate
Berries: fresh or dried, or berry juice.
These foods taste good together.

2. Fresh juice (good for liver & intestines)
Spinach or Kale
Apple
Lemon
Celery

3. Stir Fry, Curry, or Soup
Cabbage, kale, or other vegetables cooked up with a little meat. Barley is good in soups too.

4. Fish
It is good to have fish a few times per week to get your omegas.

5. Cereal
Cereals are a great way to get fiber, vitamins and minerals. It is quick and convenient. Just don’t get an overly sweetened cereal.

6. Fresh Fruit
Fruit is easy and you don’t have to cook it. Whole fruit is better than fruit juice as it contains fiber and because it is fresh. But, if you can’t get fresh fruit conveniently, juice is a good way to get nutrition. You can get some of your fruit nutrition from real fruit and some from bottled juice.

7. Bottled Juice
If you want to nourish all of your organs in one meal, juice is an easy way to do it as it is easy to refrigerate and you can mix different juices together. Orange juice for heart, berry juices for kidneys, carrot for vitamin A, and green juices or apple for liver. For intestines it seems better to have cruciferous vegetables.

8. Sushi
Sushi is a nice way to get different types of fish, vegetables, and rice. I have natto sushi as well for my K2.

9. Other
In general, any type of fruit or vegetable is good, and it is good to get a variety and mix them up. Certain foods I think should be eaten daily like nuts, berries, and dark chocolate. But, other foods can be mixed up.

FOODS TO AVOID

Avoid overly sugary cereals, pastry, processed foods, processed oils, and processed proteins. Eat real food.

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