Category: Health

YES Foods List

Flours: coconut, almond, hazelnut, sesame, chestnut, cassava (tapioca), green, banana, sweet potato, tiger nut, grape seed, arrowroot

“Foodles” (Gundry name for acceptable noodles), Cappelo’s fettuccine and other pastas, Slim Pasta, shirataki noodles, kelp noodles, Miracle noodles and kanten pasta, Korean sweet potato noodles

Dairy Products: (1 oz. cheese or 4 oz. yogurt / day), Real parmesan (parmigiano-reggiano), French/Italian butter, buffalo butter (at Trader Joe’s), Ghee, goat yogurt (plain), goat milk as creamer, goat cheese, butter, goat and sheep kefir, sheep cheese and yogurt (plain), coconut yogurt, French/Italian cheese, Switzerland cheese, buffalo mozzarella (Italy), whey protein powder, Casein A-2 milk (as creamer only),
organic heavy cream, organic sour cream, organic cream cheese.

Ice Cream: coconut milk dairy-free frozen dessert (the So Delicious blue label which only contains 1 gram of sugar per oz.).

Wine: (6 oz. per day) red
Spirits (1 oz per day)

Fish: (any wild caught – 4oz. per day): whitefish, freshwater bass, Alaskan halibut, canned tuna, Alaskan salmon, Hawaiian fish, shrimp, crab, lobster, scallops, calamari/squid, clams, oysters, mussels, sardines,
anchovies

Fruits: (limit all but avocado) avocados, blueberries, raspberries, blackberries, strawberries, cherries, crispy pears (anjou, bosc, comicel),
pomegranates, kiwis, apples, citrus (no juices), nectarines, peaches, plums, apricots, figs, dates

Vegetables: Calciferous Vegetables, Broccoli, Brussel sprouts, Cauliflower, Bok Choy, Napa Cabbage, Chinese Cabbage, Swiss Chard, Arugula, Watercress, Collards, Kohlrabi, Kale, Green and red cabbage, Radicchio, Raw Sauerkraut, Kimchi

Other Vegetables: Nopales Cactus, Celery, Onions, Leeks, chives, scallions, chicory, carrots (raw), carrot greens, artichokes, beets (raw), radishes, Daikon radish, Jerusalem artichokes/sunchokes, hearts of palm, cilantro, okra, asparagus, garlic, mushrooms

Nuts and Seeds (1/2 cup per day): Macadamia nuts, Walnuts, Pistachios, Pecans, Coconut (not coconut water), Coconut milk (unsweetened dairy substitute), Coconut milk/cream (unsweetened, full-fat), Hazelnuts, Chestnuts, Brazil nuts (in limited amounts), Pine nuts (in limited amounts), Flaxseeds, hemp seeds, Hemp protein powder, Psyllium

Olives: All

Dark Chocolate: 72% or greater ( 1 oz per day )

Vinegars: All (without added sugars)

Herbs and Seasonings: All except chili pepper flakes

Miso

Energy Bars: Quest Bars, B-Up Bars, Human Food bar, Adapt Bar

Sweeteners: Stevia (sweetleaf is favorite), Just Like Sugar (made from chicory root – inulin), Inulin, Yacon, Monk Fruit, Luo Han Guo (the Nutresse brand is good), erythritol (Swerve is great as it contains oligosaccharides), Xylitol

Resistant Starches: Tortillas (Siete brand- only those made with cassava and coconut flour or almond flour), Bread and Bagels made by Barely Bread, Julian Bakery Paleo Wraps (made with coconut flour) and Paleo coconut flakes cereal (in moderation), Green plantains, Green bananas, Baobab fruit, Cassava (tapioca), Green Bananas, Sweet Potatoes or Yams, Rutabaga, Parsnips, Yuca, celery root (celeriac), Glucomannan (konjac root), Persimmon, Jicama, Taro root, Turnips, Tiger nuts, Green Mango, Millet, Sorghum, Green papaya

Leafy Greens: Romaine, Red and Green leaf lettuce, Mesclun (baby greens), Spinach, endive, Dandelion Greens, Butter Lettuce, Fennel, Escarole, Mustard Greens, Mizuna, parsley, Basil, Mint, Purslane, parilla, Algae, Seaweed, Sea Vegetables

Pastured Poultry (Not free-range – 4 oz. per day): Chicken, Turkey, Ostrich, pastured or omega-3 eggs (up to 4 daily), Duck, Goose, pheasant, Grouse, dove, Quail

Meat: (grass fed and grass finished – 4oz per day): bison, wild game, venison, Boar, elk, Beef, Pork (humanely raised), Lamb, Prosciuto

Plant-based “Meats”: Quorn, Hemp tofu, Hilary’s Root Veggie burger (hilaryseatwell.com), Tempeh (grain-free only)

Gundry’s “NO” FOODS

Refined, Starchy Foods: Pasta, Rice, Potatoes, Potato Chips, Milk, Bread, Tortillas, Pastry, Flour, Crackers, Cookies, Cereal, Sugar, Agave

Sweeteners: Sweet One or Sunett (Acesulfame K), Splenda (Sucralose), Nutrasweet (Aspartame), Diet Drinks, Maltodextrin

Vegetables: Peas, Sugar Snap Peas, Green Beans, Chickpeas (including as hummus), Soy, Tofu, Edamame, Soy Protein, Textured Vegetable Protein (TVP), Pea Protein

All beans, including sprouts, Legumes, all Lentils*
* Vegans and Vegetarians can have these legumes in Phase 2, but only if prepared in a pressure cooker

Nuts and Seeds: Pumpkin, Sunflower, Chia, Peanuts, Cashews – mycotoxins.

Fruits: Cucumbers, Zucchini, Pumpkins, Squashes (any kind), Melons (any kind)

Nightshades: Potatoes, Eggplant, Tomatoes, Bell Peppers, Chili Peppers
Goji Berries

Non-Southern European Cow’s Milk Products:
(These contain casein A-1) Yogurt including Greek yogurt, Ice Cream, Frozen Yogurt, Cheese, Ricotta, Cottage Cheese

Grains, KefirGrains, Sprouted Grains, Pseudo-Grains, and Grasses:
Wheat (pressure cooking does not help with wheat), Einkorn wheat, Kamut, Oats & Oatmeal (cannot pressure cook), Quinoa, Rye (cannot pressure cook), Bulgur, White Rice, Brown Rice, Wild Rice, Barley (cannot pressure cook), Buckwheat, Kashi, Spelt, Corn, Corn products, Cornstarch, Corn syrup, popcorn, Wheatgrass, Barley grass

Oils: Soy, Grape Seed, Corn, Peanut, Cottonseed, Safflower, Sunflower,
“Partially Hydrogenated” Vegetable, Canola

What does it take to become the number one tennis player in the world?

A lot of practice. Nerves of steel. And, if you’re Novak Djokovic, a strict gluten-free, dairy-free diet that he says has played a major role in helping him attain the number one ranking.

Grand Slam Secret #1

Start Drinking in the Morning

Most of us have morning rituals, but mine is probably stricter than most.

The first thing I do out of bed is to drink a tall glass of room-temperature water. I’ve just gone eight hours without drinking anything, and my body needs hydration to start functioning at its peak. Water is a critical part of the body’s repair process. But I avoid ice water, for a reason. When you drink ice water, the body needs to send additional blood to the digestive system in order to heat the water to 98.6 degrees. There’s some benefit to this process—heating the cold water burns a few additional calories. But it also slows digestion and diverts blood away from where I want it—in my muscles.

Grand Slam Secret #2

Eat Some Honey

The second thing I do might really surprise you: I eat two spoonfuls of honey. Every day. I try to get manuka honey, which comes from New Zealand. It is a dark honey made by bees that feed on the manuka tree (or tea tree), and has been shown to have even greater antibacterial properties than regular honey.

I know what you’re thinking: Honey is sugar. Well, yes, it is. But your body needs sugar. In particular, it needs fructose, the sugar found in fruits, some vegetables, and especially honey. What it doesn’t need is processed sucrose, the stuff in chocolate, soda, or most energy drinks that gives you an instant sugar shot in the body, where you feel like “Wow!”

I don’t like “wow.” “Wow” is no good. If you have “wow” now, that means in thirty minutes you’re going to have “woe.”

Grand Slam Secret #3

Eat a “Power Bowl” for Breakfast

After a little stretching or some light calisthenics, I’m ready for breakfast. Most days I have what I call the Power Bowl, a normal-sized bowl I fill with a mixture of:

Gluten-free muesli or oatmeal

A handful of mixed nuts—almonds, walnuts, peanuts

Some sunflower or pumpkin seeds

Fruits on the side, or sliced up in the bowl, like banana and all kinds of berries

A small scoop of coconut oil (I like it for the electrolytes and minerals)

Rice milk, almond milk or coconut water

Grand Slam Secret #4

Have Breakfast #2 on Standby

One bowl of these ingredients is generally enough for me. If I think that I will need something more—I rarely do—then I wait about twenty minutes and have a little gluten-free toasted bread, tuna fish, and some avocado. I love avocado; it’s one of my favorites.

Grand Slam Secret #5

Pack Your Lunch with Carbs

For me, a typical lunch is gluten-free pasta with vegetables. The pasta is made from quinoa or buckwheat. As for the vegetables, the selection is vast. Arugula, roasted peppers, fresh tomatoes, sometimes cucumber, a lot of broccoli, a lot of cauliflower, green beans, carrots. I combine the vegetables with the pasta and some olive oil and a bit of salt. (I should say that on match days when I know I’ll have to practice around noon and play a match around three, I have a heavy protein with my lunch, as a foundation for the match. But in general, pasta is all I need.)

Eat This, Not That! tip: Like Djokovic, pair your carbs with high-protein foods.

Grand Slam Secret #6

Drink It In When You’re Working Out

During practice, I go through two bottles of an energy drink containing fructose extract. It’s not too heavy in the stomach, but allows me to replenish. The ingredients I look for in a drink are electrolytes, magnesium, calcium, zinc, selenium, and vitamin C. The magnesium and calcium help with heart and muscle function and prevent cramps. If it’s a humid day, I also have a hydration drink with electrolytes because I lose a lot of liquids.

After practice, I have an organic protein shake made from water mixed with rice or pea protein concentrate and some evaporated cane juice. I don’t drink whey or soy shakes. I find that, for me, this is the fastest way to replenish.

Grand Slam Secret #7

Snack Between Sets

Before a match, when I really want to fire up, I usually eat a power gel with twenty-five milligrams of caffeine. During the match, I eat dried fruits like dates. I have one or two teaspoons of honey. I always stick with sugars derived from fructose. Besides these examples, the vast majority of the sugar I consume comes from the training drinks I mentioned.

Grand Slam Secret #8

Have a Meaty Dinner

Later, when it’s time for dinner, I eat protein in the form of meat or fish. That usually means steak, chicken, or salmon, as long as it’s organic, grass-fed, free-range, wild, etc. I order meats roasted or grilled, and fish steamed or poached if possible. The closer a food is to nature, the more nutritious it is. I pair it with a steamed vegetable like zucchini or carrots. I may also have some chickpeas or lentils, or occasionally soup.