Ambrese’s
Food & Supplement Information Website for My Daughter
Overal Diet
I support having a complex high fat, moderate protein anti-inflammatory elimination diet. My basic elimination diet means consuming noo grains, legumes, dairy, or bad fats (e.g. canola or vegetable oil). I also limit my processed food intake, and avoid even things like plant-based milks.
I also aim for each meal to have good Fibre, Fat, Protien, and Phytochemicals (FFPP).
Each day, I aim to consume an adequate amount of healthy protien along with a wide variety of phytochemicals found in foods such as vegetables (like chicory, dark leafy, cruciferous, and sea), berries, nuts, fermented foods, and mushrooms.
Mushrooms
Eat mushrooms frequently. There are at least 39 varieties of mushrooms that are non-hallucingenic and edible.
Cremini mushrooms are healthier than white mushrooms.
Mushroom tea can be made by using the “lemon tek” technique of adding powdered mushrooms (blends are great) to lemon juice and boiling water.
Chicory Vegetables
- Belgian endive
- Curly endive
- Escarole
- Frisée
- Radicchio
- Jicama
Cruciferous Vegetables
- Bok choy
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Collard greens
- Horseradish
- Kale
- Kohlrabi
- Mustard greens
- Rapeseed
- Rutabagas
- Swedes
- Turnips
Cruciferous vegetables contain three types of goitrogens: goitrins, thiocyanates, and flavonoids. If consumed in excess, goitrogens can impair thyroid function and impair iodine. People with existing thyroid conditions need to be particularly careful.
If you steam or fry in olive oil cruciferous vegetables to reduce their goitrogens.
Dark Leafy Greens
- Arugula
- Collard greens
- Swiss chard leaves
- Bibb lettuce
- Dandelion greens
- Rapini
- Mustard greens
- Turnip greens
- Watercress,
- Romaine lettuce
Limit in oxalates dark leafy greens kale, beet leaves, rubarb, and purslane.
Note that some researchers hav linked high spinach consumption to MS because it contains aquaporins, which are also found in tomatoes, soy.
Sea Vegetables
When buying Nori paper used in sushi, look for a brand that does not use oil.
More common varieties include:
- Nori
- Kelp.
- Kombu
- Arame
- Dulse
- Carrageenan
Berries
There are at least 58 known types of eddible berries:
Always try to buy organic berries. Frozen berries are usually more easily available, frozen just off the vine, and picked when they are ripe. Some of the most common berries are featured in the picture.
Beaware that some berries like raspberries are higher in oxalates.
Gogi berries and gooseberries are nightshades.
Stone Fruit
Try to buy organic.
Pomegranate is ok to buy non-organic because in has a thick peel protecting it’s seeds.
Try to refer the Envionmental Working Groups’s (EWG) Dirty Dozen and Clean List.
Melons
There are over 50 types of melons.
Citrus Fruit
There is a huge variety of citrus fruit not available in Canada.
Note: grapefruit interacts with several medications. I get particularly worried when I know that someone has serious heart trouble and they’re served a glass of grapefruit juice. Also, men should know it interferes with Viagara.
Exotic Fruit
There is a great book about exotic fruits called The Fruit Hunter by Adam Leigh Gollner. I thought it was much better than the documentry with the same name.
Some fruit has fat like avacado and durian.
Some fruits are high in oxalates like kiwis.
Underripe lychees (toxic) and persimmon (risk of GI blockage) can be dangerous.
Nuts & Seeds
Walnuts, Macadamias, abd Pistachios are particularly healthy according to Dr. Steven Gundry.
Many commercial nuts are deep fried in bad fat. Dry roasted and raw are good.
Investigate what nuts and seeds are high in lectins. Some nuts, such as almonds, are better soaked. By blanching almonds and taking of their skin, you are removing lectins.
I find a lot of people react badly to pecans and cashews in particular.
Seafood
Wild is generally better than farmed but farmed from Norway supposedly isn’t so bad.
Avoid high mercury, high metal, and toxic fish like tuna, yellow tail, and sword fish. Never eat basa fish.
Know that shellfish poisoning can kill you so be careful and learn the rules.
Herbs & Spices
Eat lots of them. Drink herbal tea rather than water.
Be cafeful if you become pregnant. There are lots herbs and spices that cause miscarriage.
Miscellaneous Foods and Information
In terms of oil, try to have lots of organic, extra virgin olive oil. Other oil that ok are flax, MCT, coconut, avacado, butter, and ghee. Avoid canola, vegetable, sunflower, and palm oil. Never have anything deep fried until it’s done in a good oil.
When going to restaurants, before I sit down, I tell them that I don’t eat vegetable or canola oil. I tell them I’m fine with olive oil. I ask if they can help me.
Coffee is healthy but the lighter the roast, the more caffenine. Black tea is heavily contaminated so always buy organic.
Red meat is controversial but grain feed and grain finished is key. Wild game meat is better.
A lot of organic kitchen has lectins in it because the chicken are fed corn that contains lectins.
Avoid peas (a. legume), potatoes (high pesticides and a nightshade), and corn (GMO).
Buy dark chocolate and aim for organic. A lot of chocolate contains heavy metals.
Things to Avoid
I advocate adopting a restriction diet. You’re healthier by what you do not eat.
Nightshades
They are linked to leaky gut.
Lectins
Limit lectins — plants natural defences that cause inflammation in human beings — that can be found plant foods. For simiplicity, I embrace the “pegan” diet that elminates all grains, legumes and dairy, and limits high lectin fruits, vegetables, nuts, and seeds.
Oxalates
They cause kidney stones
FAQ
Have questions?
Please fee free to contact me.
Below are some supplements that I’ve investigated. Remember, I am not a medical professional. Below is advice from other people that I’m repeating. I encourage everyone to do their own research and consult your healthcare provider(s).
What are some of the stable supplements that you take daily?
On a empty stomach in the morning, I take amino acids (particularly like NAC and L-Carnitine), EGCg, NMN+/NAD+, CoE10/Ubiquitol, Zinc longes, Reservatol, ALA, Full Spectrum Mineral , Vit C, Creatine, Magnesium, and Collagen.
While eating a FFPP meal (see first blurb for explanation), I include a wide variety of herbs, mushrooms, and adaptogens, including Berberine, Milk Thistle, and Tumeric (which I have with water in a glass with pepper and olive oil).
At bedtime, I consume Melatonin and Magnesium. as well as a series of supplements that change frequently.
When I broke my hip more supplements, including I took Stemregen, Urolithin A, Glucosamine, Chondroitine, Boron, and AOR’s Bone Basiscs.
What do you take to try to improve your mental health?
I avoid processed foods and try to follow have a small qualitity (e.g. 2-4 nuts of one type at a time) but wide varieties of lower lectin nuts and seeds.
I take in the morning and night are Saffron (15mgx2, 30mg/day), SAMe (800mgx2, 1600mg/day), and Rhodolia.
What do you add to your tea blends?
Chai Spice — real cinnamon, cloves, allspice, pepper corns, tumeric, rosemary, thyme
Savoury Day — fenugreek, fennel, corriander seed, thyme, rosemary, cumin, and lots more.
Detox — Dandelion, Nettle, Burdock, Red Clover, Blessed Thistle, Horsetail, Babboo, Blessed Thistle, Milk Thistle, Calendula, Tumeric/Black Pepper,
What if I have thyroid issues, diabetes, mental health issues, and I'm overweight?
First, try to seek proper medical advice from a functional/integrative medical doctor and/or a naturopathic doctor and/or a herbalist. Consider a keto or highly limited diet like the one I’m on. Also, here are some supplements you many want to investigate taking.
* L-Carnitine
* Chromium Picolinate
* Alpha-Lipoic Acid
* Magnesium Bi-Glycinate
* Vit D
* Berberine
* Bitter Melon
* Probiotics
* American Ginseng
* Siberian Ginseng
* Cinnamon
* CLA
* Resveratrol
* NAC
* Liver Formula
* B Complex
Why buy loose powdered supoplements rather than capsules?
Buying loose powder is almost always cheaper than capsules. I go to Herbie Herb’s on Queen St. W. in Toronto.
Let every meal have FFPP, narrow your feeding window, and consider at least take Vitamin D/K, a full spectrum mineral, Maganisium, Milk Thistle, Bererbine, and Melatonin.