LOTS OF CLEAN WATER
dark chocolate powder in coffee
lots of black coffee
green tea or black tea..no sugar
HOT clean water in am with fresh lemon...a couple of times a week - do not brush your teeth for two hours after consuming; I was told to use a straw if possible. Not easy to do so I don't .
no sugar
use avocado oil to cook and olive oil to flavor
nothing made with any white flour
no white rice
no fast food
no fried food
Many vegetables
Much fresh or frozen fruit
nuts for snacks (pecans walnuts brazil nuts)
substitute chickpea pasta (it has much protein and fiber) for regular pasta ( with fresh garlic, olive oil, fresh lemon, and sometimes aged parmesan and Italian seasoning. You can vary this recipe with leeks, sweet onions, the thing is - create your own recipes to your tastes and you can also make spaghetti with it.
Use turmeric with black pepper on some foods
Dr told me to cut back on salt...another doctor told me to take a pinch of iodized salt every day. other than than I eat no salt. The iodized is good for thyroid which mine is beginning to act up a bit.
no red meat
NO DELI MEATS
I don't eat pork at all
very little chicken
no ice cream, candy, sodas or fruit juices
no alcohol
Little dairy
Get the app called YUKA. It has a carrot on the app and if you have an iphone you can scan foods and even cosmetics to see if they are bad for you or good. This app will actually show you why it's bad. I scanned almost everything in my kitchen when I first got it - you will be surprised at how many "healthy" high dollar foods are unhealthy. I do hope you are able to do this. I have so much energy again - I was sleeping almost all day just a year ago, or not able to sleep at all. BTW if your spleen is bothering you try to not eat food or drink liquids that are cold.
Use as much non gmo and organic food as you can find
Off hand this is what I eat. The strange thing is...I do not crave food now.
I am not perfect at all this one thing I do that may not be a perfect thing is I make enchiladas out of spinach.
Just put fresh spinach (no water) in a pot and as it heats stir it and when when it is cooked down take off heat and cover while you pan fry tortilla in avocado oil. Put spinach inside cooked shell and pour about a teaspoon of enchilada sauce on spinach...roll spinach with tortilla and put enchilada sauce on the shell. put a small amount of grated jack cheese on top and stick this into hot broiler on bottom shelf until cheese on top is melted. I serve it with either pico de Gallo or fresh pineapple or whatever your tastebud feel complement it. You have to get creative because you will get bored with food.
Smoothies are good - you can use fresh or frozen fruit for the smoothies. I eat as much fruit as I want.
Pumpernickel bread and Daves bread are good to eat. NO butter!!! No margarine!!! Also there are some crackers that are a goto for a snack. Wasa whole grain wheat crackers.
I know it sounds impossible but your cravings for whatever just stop. Another tip...do not have anything in your house that you tend to compulsively eat...actually keep out any bad things that you might eat. You will not do all of this perfectly at all times but follow as closely as possible and strive for your health.
As far as exercise, start slowly but begin working in your yard or cleaning your house deeply or walking. You have to set your head for all of this. If you can, join a gym. I get better at exercise each day. The food begins to be not hard to reject at all and I used to be a big eater. Now the weight just seems to fall off. I sometimes think I was just swollen!
I also take Vitamin E, D3, and probiotic and fish oil (not on an empty stomach).
If all this sounds expensive, it is at first but then you begin to eat so much less and you begin to cook less because so much is eaten raw and/or fresh..it's also good for the whole family to follow a little. Bless you and take care!