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CHEAT SHEET 1.1:

Cookhouse Hero's High-Low-Ox "Diet"

Food List from A to Z*

(high-water, high-nutrient, high-fiber, low-glycemic, low-inflammation, antiOXidants, nitric OXide)

  • apples

  • artichokes

  • asparagus

  • avocados

  • beans

  • bell peppers (+ chilis)

  • berries

  • black beans

  • blueberries

  • bok choy

  • broccoli

  • brown rice

  • bulghur wheat

  • cabbage

  • cantaloupe

  • carrots

  • cauliflower

  • celery

  • chickpeas

  • citrus fruits

  • cruciferous veggies

  • cucumbers

  • dark cacao 72%+

  • dates

  • dried plums

  • eggplant

  • flax meal

  • garlic

  • ginger

  • goji berries

  • green leafy veggies

  • honeydew melons

  • hulled barley

  • intact whole grains

  • Jerusalem chokes

  • kale

  • lemons + limes

  • lentils

  • lettuce

  • mushrooms

  • oats (not instant)

  • onion family

  • oranges

  • parsley (+ herbs/spices)

  • peaches 

  • pears 

  • pineapples

  • pomegranates

  • radish family

  • raspberries

  • raw chia seeds

  • raw nuts

  • raw pepitas

  • raw walnuts

  • raw seeds

  • rhubarb

  • shiitake mushrooms

  • spinach

  • sprouts

  • squash

  • strawberries

  • sweet potatoes

  • tomatoes

  • turmeric

  • turnips

  • watercress

  • watermelons

  • zucchini

Added Flavors: Eating whole plants doesn’t mean missing out on an abundance of flavors! That's why adding spices, herbs, and WPF added flavors are ESSENTIAL for sticking to a WPF / High-Low-Ox “Diet”. Like, for life. Also, we don't have to give up staples like bread, crackers, tortillas, and pasta. Heads up: read labels for SODIUM CONTENT and be mindful of amounts - try to find low-sodium versions of high-salt products… or better yet, make your own! Along with veggie stock as an alternative to plant-oils when cooking, here are 30 Greatest Hits to get your cooking juices going:

  • apples

  • aromatics

  • bananas

  • berries

  • Bragg’s aminos

  • chili peppers

  • dates

  • dried cherries

  • dried plums

  • herbs (fresh + dried)

  • hot sauce

  • kimchee (vegan)

  • lemons + limes

  • miso (white + red)

  • mustards

  • olives

  • pasta (ww + bean + grain)

  • pickles

  • pickled beets

  • raisins (+ currants)

  • raw nuts + raw seeds

  • Ryvita crackers

  • salsas

  • salt (iodized + sea)

  • sauerkraut

  • soba noodles

  • soy sauce

  • spices (whole + ground)

  • sprouted breads

  • tamari

  • tofu

  • veggie stock

  • vinegars

  • Wasa crackers

  • ww tortillas + pita

If all we do... is eat a variety of foods on this list in abundance and keep the salt-sugar-fat content low, we're doing our current/future self, food animals, and the planet a huge favor. If learning about food science isn't your thing, please at least consider doing these three things more often. Then, check out what your body, brain, sleep, energy, and poop show:

  1. add these foods to your shopping cart.

  2. prep and cook them.

  3. eat and digest and eliminate them.

That's it. You can do this and you're not alone.

* Side note: Perhaps it goes without saying that WPF like rye berries, millet, amaranth, pinto beans, mung beans, mangos, starfruit, jackfruit, tomatillos, calabacitas, ube, red-skin and purple potatoes, sunflower seeds, tofu, and a bunch of other WPF would make this list, too. I just wanted to offer a starting point to ponder.

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