Foods to avoid with The Daniel Plan - Clover Sites



We are excited that you have started your journey toward better health through?The Daniel Plan. By incorporating the Daniel Plan Essentials: Faith, Food, Fitness, Focus and Friends, you will learn to make healthy choices that will transform your health.The most important benefit of following?The?Daniel Plan?is that you will develop the energy necessary to fulfill your God-given mission here on Earth. The Bible says God wants us to,?“Live full lives,?full in the fullness of God”?(Ephesians 3:19). In fact, the Bible says God will help you,?“far more?than you could ever, imagine?or guess or request in your?wildest dreams! He does it not?by pushing us around but by?working within us, his Spirit?deeply and gently within us”?(Ephesians 3:20).The Daniel Plan?is a practical lifestyle program, designed to help you achieve health in every area of your life. It’s a gracious approach, encouraging you to take things one step at a time as you move steadily toward better health. You will quickly discover that small changes equal big results! As you follow the plan you will be focusing on?The Essentials:FAITH“I can do all things through Christ who strengthens me.”Philippians 4:13 (WEB)God is the power and the energy behind all transformational change and that includes making the lifestyle choices necessary for you to become healthy. ?As you follow?The Daniel Plan, you will discover that you have a part to play in getting healthier, but God will energize your efforts.FOOD“So whether you eat or drink, or whatever you do, do it all for the glory of God.”1 Corinthians 10:31 (NIV)The Daniel Plan?is about abundance; not deprivation. ?You will be invited to eat delicious whole foods that bring vitality and energy to your body and mind. ?Each healthy choice you make fuels your progress and motivates you to stay the course.FITNESS“Do you not know that your bodies are temples of the Holy Spirit …Therefore honor God with your bodies.”1 Corinthians 6:19a, 20b (NIV)At?The Daniel Plan, we believe the most effective form of exercise you can do to achieve abundant health is the one that you will actually do. ?We encourage you to discover movement that you will enjoy and repeat. ?Most importantly, have fun doing it!FOCUS“Do not conform to the pattern of this world,but be transformed by the renewing of your mind.”Romans 12:2 (NIV)In a world where so many distractions compete for your attention, it is more important than ever to focus on God’s plan and priorities for your life. Express your gratitude to God and make the choice to dwell in God’s goodness; consistently reflecting on his truth and promises.FRIENDS“Two people are better off than one, for they can help each other succeed.”Ecclesiastes 4:9 (NLT)When it comes to getting healthy, two are always better than one. The Bible says God created the universe in such a way that we need each other. One of our foundational beliefs is that “every body needs a buddy”. ?We truly get better together.The Daniel Plan offers practical solutions to improving your health physically, spiritually, relationally and emotionally. The powerful synergy of The Essentials combined with the support and encouragement of friends offers you exponential growth beyond just one essential alone. Integrating The Essentials can lead to a whole, healthy life that helps you love fully, serve joyfully, and ultimately equip you to live out your calling.Encouraging you as we take this journey together,Food glorious food. Eating is simply one of life’s greatest pleasures. Stocking your pantry and refrigerator with healthy choices is a practical first step in your journey to better health. You will notice that some foods you can eat freely while others are still great choices, but you should plan to eat them in moderation.Produce (eat freely)ArtichokesArugula *Asparagus +Bell peppers (yellow, green, red, orange) +Bok Choy +Broccoli * +Brussels sprouts * +CabbageCarrotsCauliflowerCeleryCollard greensCucumbersDandelion GreensEggplantFennelGreen beansJicamaKaleLeeksLemons * +LettuceLimes +MesclunMushroomsMustard greensOkraOnions *RadishSea Vegetables *Shiitake mushrooms *Snap peasSpinach +Swiss chardTomatoes +Watercress *ZucchiniProduce (eat in moderation)Acorn squashApples * +ApricotsAvocados * +Bananas +Beets * +Blackberries * +Blueberries * +Butternut squashCantaloupeCherries +Coconut +CornCranberries (raw)Goji berries * +GrapesGrapefruit +HoneydewKiwi * +MangoesNectarinesOranges +Papaya +ParsnipsPeaches +PeasPears +Plums +Pomegranates * +PumpkinRaspberries * +Red grapes +Spaghetti squashStrawberries +Summer SquashTangerinesTurnipsWinter SquashYams/sweet potatoes * +Meats & Seafood (Wild or Grass-Fed, Hormone and Antibiotic-Free if possible)AnchoviesBeef, lean cutsChicken, ground white meatChicken, skinless +ClamsCrabFlounderHaddockHerring +LambMackerelOystersSalmon, wild * +Sardines *ScallopsShrimpSnapperTroutTuna (low-mercury) +Turkey, ground white meatTurkey, skinless +Refrigerated ProductsCheese (hard cheese: Parmesan-Reggiano or extra-sharp) (1-2 tablespoons)Whole Eggs, preferably omega-3 *Guacamole (1/4 cup)Hummus (ideally homemade, but if store-bought look for a hummus made with extra virgin olive oil and no preservatives. Lemon should be the only preservative!) (1/4 cup)Salsa (1/4 cup)Tzatziki (1/4 cup)Tofu (organic)Greek yogurt (unsweetened) (8 ounces)Vegan or organic mayonnaise (1-2 tablespoons)Beverages Avoid beverages with artificial sweeteners or flavorings, food dyes or added sugars (6-8 ounces)Almond milk, unsweetenedCoconut milk, unsweetenedCoffee (decaf)Hemp or Chia milk, unsweetenedRice milk, unsweetenedSoy milk, unsweetened (organic)Tea, black (decaf)Tea, green (decaf)Tea, herbal (decaf)Water (64 or more ounces per day)Beans (eat in moderation) If possible, soak seeds, legumes and grains overnight to improve digestion, absorption and assimilationAdzuki Beans *Black beans * +Black-eyed peasFava beansKidney beansPinto beans +Garbanzo beans +Lentils +Lima beansNavy beansSoybeans (edamame) (organic) +Split peas +White beans +Seeds (eat in moderation) If possible, soak seeds, legumes and grains overnight to improve digestion, absorption and assimilationAmaranthBuckwheatChia *Flax *Hemp *MilletPumpkin *QuinoaSunflower *SesameTeffBreads, Cereals & Grains (eat in moderation)BarleyBrown riceBulgur (cracked wheat)Oats (old fashion or steel cut)Organic cornmealOrganic corn tortillasPolentaSprouted grain breadWhole grain breadWhole wheat tortillasFlours (eat sparingly)Almond flourAmaranth flourArrowroot flourBrown rice flourBuckwheat flourGluten-free flourOrganic sprouted flourWhole wheat flourPastas (eat sparingly - except shiritaki noodles which can be eaten freelyBrown riceBlack riceBuckwheatShirataki (Look for konjac flour, not yam flour) *QuinoaNuts & Oils (eat sparingly-raw and organic if possible)Almond butterAlmonds *Almonds, rawAvocado oilBrazil Nuts *Coconut oil (raw, unrefined) *Coconut butterCashewsFlaxseed oilHazelnutsExtra Virgin Olive oil *Grape seed oilMacadamia nutsPecansPine Nuts *PistachiosSesame oilWalnuts *Spices, Seasonings & Dressings (eat freely and rotate new spices into your diet often)Balsamic vinegarBalsamic vinaigretteBasilChilies *CinnamonCilantro *CloveCorianderCuminCurryDillGarlic *Ginger *KimchiMarinara sauce (organic, low-sugar)MarjoramMiso *MustardNutmegOreganoParsley *Raw Cacao *RosemarySaffronSageThymeTurmeric *Healthy Treats & Natural Sweeteners (eat sparingly)Applesauce, unsweetened (1/2 cup)Dark chocolate (70% cacao) (10 – 20 grams, equivalent to 1 -2 squares)Dried Fruits (currants, dates, figs, prunes, raisins) (sulfite-free) (1 - 2 small pieces)Raw honey (1 teaspoon)Pure Maple Syrup (1 teaspoon)Whole leaf stevia extract (n/a)Foods to avoid with The Daniel PlanProcessed carbohydratesCut out sugar and white flour. Go cold turkeyWhite flour, white rice, white pastaFlour-containing foods such as waffles, muffins, donuts, pretzels, and crackersSugars and sweetenersSugars and sweeteners including agave, barley malt, brown rice syrup, brown sugar, cane sugar, coconut sugar, dextrose, dextrin, disaccharides, evaporated cane juice, fructose, glucose, high fructose corn syrup HFCS, honey, hydrogenated starch, juice concentrate, lactose, maltodextrin, maltose, maple syrup, molasses, mono saccharides, palm sugar, sorghum, sucrose, sugar, xyloseDon’t drink liquid sugar calories – soda, sport drinks, flavored coffees or teas, energy drinks, and fruit juicesArtificial sweetenersFruitsAvoid fruit juicesProteinsPork is the least healthy meatAvoid charred or blackened meat, which causes cancer because over grilling creates carcinogensAvoid nuts fried or cooked in oilsAvoid processed soy products, such as those found in deli-meat replacements, soy cheese, or meal-replacement barsFatsTrans fat, hydrogenated fatProcessed and refined vegetable oils – e.g. canola oil, corn oil, soybean oil, vegetable oilFood sensitivitiesAvoid foods you’re sensitive to. Common food sensitivities include gluten and dairy. If you have any chronic illness, are overweight, or just want to see how good you can feel, try a gluten-free and dairy-free diet for 10-40 days and then reintroduce foods to see your reactionsFake food substancesMSG / monosodium glutamate and foods that may contain it – any “flavors” or “flavoring”; anything containing “enzymes”; anything “enzyme modified”; anything “hydrolyzed”; anything with the word “glutamate” in it; autolyzed plant protein; autolyzed yeast; barley malt; bouillon and broth; carrageenan; gelatin; glutamate; glutamic acid sodium; hydrolyzed plant protein (HPP); hydrolyzed vegetable protein (HVP); malt extract; maltodextrin; ; natural seasonings; protease; stock; textured protein; umami; vegetable protein extract; yeast extract; yeast food or nutrientOther common additives and chemicals in food – soy protein isolate, sodium and calcium caseinate, phosphoric acid (dipotassium phosphate and tricalcium phosphate) artificial flavors (often containing MSG), carrageenan, colors and dyes (yellow dye #5 or tartrazine and others) sulfites, nitrites and nitrates (in processed and deli meats and causes cancer)Daniel Plan Detox diet – what to eat and foods to avoidYou don’t have to do this, but the authors recommend doing it to feel your best.Start by following the guidelines above (what to eat,?foods to limit,?foods to avoid), and also eliminating a few foods for 10-40 days to see if your general health improves. There’s a separate meal plan in the book for the detox diet.Avoid stimulants and sedatives – alcohol, coffee, etc.Avoid processed or fast food, to get rid of any additives or chemicalsAvoid artificial sweeteners of all kindsSee list in “foods to avoid” aboveAvoid sugar in any formSee list in “foods to avoid” aboveAvoid foods containing gluten – not even a crumbAnything containing wheat, rye, barley, oats, spelt, kamut, and other ingredients with glutenAvoid dairy foods – not even a dropMilk, cheese, cream, yogurt, butter, ice cream, etc.The 10-Day Detox Diet Meal Plan AllowancesUnlimited Non-Starchy Vegetables Allowed:Arugula, artichoke, mushrooms, Swiss chard, asparagus, dandelion greens, mustard greens, tomatoes, bean sprouts, eggplant,onions, turnip greens, beetgreens, endive, parsley, watercress,bell peppers (yellow, red or green), fennel, radishes, celery, broccoli, garlic,radicchio, chives, Brussels sprouts,gingerroot, snap beans, collard greens, cabbage, green beans, snow peas, jalapeno peppers, cauliflower,hearts of palm, shallots, kale, summer squash, zucchini, spinachand lettuce.Approved to cook &season meals with:Coconut oil, olive oil, nut butters, nuts & seeds (hemp, chia, flax, pumpkin & sesame), coconut milk, unsweetened almond milk,balsamic vinegar & apple cider vinegar, low-sodium vegetable broth, Dijon mustard, sea salt & black pepper, turmeric, cayenne, thyme, rosemary, chili powder, cumin, sage, oregano, onion powder, cinnamon, coriander, cilantro, paprika and parsley. ................
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