Taking care of our bodies is an important part of enhancing our connection to the life-sustaining forces in and around us. We do this by engaging in healthy lifestyle behaviors and choices, of whi ...View Article
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DR. MICHAEL TEREO // (510) 795-2700 // [email protected]
Following is the Sample Menu which is to be customized by Dr. Tereo for your specific nutritional requirements. On this webpage you will find resources to assist in regaining your health. Scroll down to locate definitions of terms you may not be familiar with and how to find them.
Breakfast: (choose one)
1 piece of Ezekiel Toast or Gluten Free bread with Almond Butter & All Fruit Spread
1 piece of Ezekiel Toast or Gluten Free bread with Butter & All Fruit Spread
1 piece of Ezekiel Toast or Gluten Free bread with 2 Eggs (6 eggs per week)
1 cup of Oatmeal with Butter & Sliced Nuts
1 cup of Puffed Rice Cereal with Rice, Coconut or Almond Milk and Sliced Nuts
1 SP Complete Shake (See https://drtereo.com/nutrition/smoothie-recipes.html for recipes)
AM Snack: (Approx. 10 A.M.): (choose one)
Almond Butter with 1 piece of Fruit
10 Almonds with 1 piece of Fruit
1 Betty Lou’s Nut Butter Ball (1 per day)
SP Protein Bar
8 oz whole milk Kiefer
Lunch: (choose one)
Large Mixed Greens Salad with Vegetables and Chicken, Fish or Turkey (palm size)
(Albacore Tuna is acceptable) with Olive Oil and Vinegar or Balsamic Vinegar
Steamed, sautéed, grilled, or roasted Vegetables and Chicken, Fish or Turkey
Soup or chili with Chicken, Turkey, Vegetables and Brown Rice (1/2 cup serving of rice)
PM Snack (Approx. 2-3 P.M.): (choose one)
¼ cup of Trail Mix with Nuts, Raisins and Seeds (Almonds only if on Candida Program)
1 piece of Fruit with Almond Butter or 10 Almonds
Carrots (1 medium) and Celery (unlimited) with Almond Butter or Hummus
8 Brown Rice Snap Crackers or Nut Thins with Butter, Almond Butter, or Hummus
1 Betty Lou’s Nut Butter Ball (1 per day)
SP Protein Bar
Dinner: (All items included in this meal. Leave out the starch for faster weight loss.)
1 palm size serving of Beef, Chicken, Turkey or Fish
½ cup of Brown Rice, Brown Rice Pasta, Sweet Potato, Millet or Quinoa (optional)
Steamed, sautéed, grilled or roasted Vegetables
Small Mixed Greens Salad with Olive Oil and Vinegar or Balsamic Vinegar
Combine complex carbohydrates, proteins and fats at each meal and snack.
Eat every two to three hours. Protein, such as nuts, hummus or meat, is the best option.
No meals after 7pm (a light snack before bed is o.k. - Ex: 10 nuts).
½ of your body weight in ounces of water (Herbal teas count as water servings).
RESOURCES FOR SAMPLE MENU
(Many of these items can be found at Whole Foods, Sprouts, Trader Joes)
Ezekiel Bread is also made from organic, sprouted whole grains. The sprouting process changes the nutrient composition of the grains significantly which minimizes food sensitivity reactions, is easier to digest and has low impact on blood sugar levels. Ezekiel Bread can be found at Whole Foods, Sprouts, Trader Joes.
Whole Oats Groats "Groat" is an old Scottish word from hundreds of years ago that refers to cereal made from whole, hull-less oats.
Steel-cut oats (US) or Pinhead Oatmeal (UK) are whole oat groats which have been chopped into pieces.
SP Complete (Purchase from Dr. Tereo) Provides essential whole food nutrition in a convenient powder. Provides amino acids (protein). Supports intestinal, muscular, and immune health. Provides antioxidant activity. Supports healthy liver function. Supports the body's normal toxin-elimination function. Contains nondenatured whey proteins that have kept their nutritional integrity throughout the manufacturing process. Supports the maintenance of a healthy weight when combined with a healthy lifestyle. Adds vital nutrients to any diet and it can be used as nutritional support. Recipes for smoothies found at: https://drtereo.com/newark-sports-nutrition.html
Breakfast Frittata / Sandy's Breakfast Frittata. Click on link and scroll down.
Chia Porridge -- Chia seeds are rich in fiber, omega-3 fats, protein, vitamins and minerals, essential fatty acids such as alpha-linolenic and linoleic acid, mucin, strontium, Vitamins A, B, E, and D, and minerals including sulphur, iron, iodine, magnesium, manganese, niacin, thiamine, and they are a rich source of anti-oxidants. See Recipe at: https://drtereo.com/newark-sports-nutrition.html
Brown rice wraps, Gluten free breads (Udi’s, Rudi’s, Against the Grain, Foods by George) Source Whole Foods, Sprouts, Trader Joes.
Brown Rice Snap Crackers, Nut thins, Mary’s Gone Crackers, Gluten Free Crackers. Source Whole Foods, Sprouts, Trader Joes.
Nut Butters – Almond, cashew, macadamia, hazelnut, and sesame tahini. Source Whole Foods, Sprouts, Trader Joes
Butter- Always use real butter. Kerigold or like brand.
SP Protein Bar -- (Purchase at Dr. Tereo's office) The SP Protein Bar (Cocoa Cherry) provides a high-protein way to supplement the diet. Provides the body with the necessary balance of important nutrients from whole food sources in convenient bar form. Contains 15 grams of protein and a net carbohydrate count of 5 grams. Provides energy through increased protein content. Contains carbohydrates in the beneficial complex form, as opposed to simple sugars. Helps maintain healthy weight in conjunction with a balanced diet and regular exercise. Helps satisfy sugar cravings. A convenient and balanced supplement without artificial preservatives, colors, or flavors.
Fermented Foods -- Natural source of probiotics.
Keifer -- Fermented milk. Can be made from coconut milk as well.
Kimchi -- lacto-fermented napa cabbage with spices.
Raw Sauerkraut -- lacto-fermented cabbage.