Tomás Duran
Nutritional Recommendations
Elimination
If you wanna get fancy, MUD/WTR is a blend of cacao + Ayurvedic herbs and functional mushrooms.
Foods to Support the Nervous System
Foods to Avoid
Overall think fresh, whole foods that are local and in season. Keep it simple. Eat organic seasonal fruits in whole form instead of juices for the most part. Fruit is best eaten on an empty stomach. Carbs are best eaten separate from protein. Also water/fluids are best consumed separate from food. Give yourself about 30 minutes after drinking to eat (unless it's something light and watery like fruit), then wait about 2 hours after eating a meal to drink again (depends on how heavy the meal was, the idea is not to dilute stomach acid while digesting - work with the body).
Regarding meat, a portion is about the size of what you can fit in your palm, and not everyday unless your body is asking for it.
Meal Suggestions
Breakfast
High protein and nutrient dense breakfast eaten while stomach qi is the highest between about 2-4 hours after dawn
Lunch
Have lunch - a full nourishing meal when the sun is at it's peak (high digestive fire).
Dinner
Keep dinner on the light side and eat around sunset. You'll have to feel it out so that you're not still digesting food when you sleep, and not feeling hungry either.
Easy Recipes
Hummus
1 can/jar of organic beans (black, kidney, aduki are good)
Heaping scoop of tahini (black sesame is ideal)
2-3 tablespoons of olive oil
Lemon to taste
Sea salt (or miso paste) and pepper to taste.
Optional additions (handful of fresh cilantro or parsley, steamed spinach, avocado, tomato or any steamed veggies you fancy)
Toss everything in a blender and good to go.
Elimination
- Caffeine
- Sugar - A litte raw honey or molasses is ok
- Synthetic ingredients/chemicals of any kind including skin/hair products and toothpaste - go with organic, simple whole foods and ingredients that you recognise.
- Fast food
- Seed oils - stick to cold-pressed oils such as olive, avocado or coconut (coconut oil is good for high heat cooking , the others are best raw)
Coffee Substitutes
- Chicory Root (they have this at Celeiro)
- Roasted Barley or Rye
- Dandelion Root
- Cacao in moderation (has a little caffeine)
- Green tea (high quality and only steep 2-3 minutes or as instructed - green tea should be nutty, not bitter and is relatively low in caffeine when prepared properly)
If you wanna get fancy, MUD/WTR is a blend of cacao + Ayurvedic herbs and functional mushrooms.
Foods to Support the Nervous System
- Light, lean proteins (chicken, fish, turkey, seafood - be sure meat is high quality, organic)
- Bone Broth (I can give you a contact in Lisbon for the best broth)
- Lean beef in moderation (grass fed)
- Organ meats
- Eggs
- Beets
- Seaweed (all seaweed is edible, you can gather it from the ocean. I'll give you some soup recipes)
- Sweet Potatoes
- Barley
- Buckwheat
- Millet
- Wild rice
- Brown rice
- Quinoa
- Steamed vegetables: pumpkin, squash, carrots, parsnips, green beans, fennel, leaks, nabu, dandelion greens, mustard greens, arugula, spinach)
- Cruciferous veggies: Broccoli, cauliflower, brussel sprouts, cabbage
- Warming spices: fresh ginger, cinnamon, cardamom, rosemary, thyme, oregano
- Legumes: lentils, aduki beans, mung beans
- Fermented foods (miso , sauerkraut alongside a warm meal)
- Steamed pears
- Steamed apples
- Berries (all types in the summer)
- Hawthorn Berry
- Chinese Dates and Goji Berries - 50/50 ratio (great in broths, teas and stews)
- Dark leafy greens (steamed)
- Black beans
- Olive oil
- Walnuts in moderation
- Peppermint tea
- Chamomile tea
- Ciderera/Lemon Balm Tea
- Chlorella
Foods to Avoid
- Dairy (a little high quality butter or non-pasteurized raw ("cru") goat or sheep cheese ok in moderation. Also ghee is great for high heat cooking)
- Cold or raw foods in winter - salads, raw veggies, smoothies, etc
- Cold beverages - no ice.
- Fried, greasy foods
- Bananas
Overall think fresh, whole foods that are local and in season. Keep it simple. Eat organic seasonal fruits in whole form instead of juices for the most part. Fruit is best eaten on an empty stomach. Carbs are best eaten separate from protein. Also water/fluids are best consumed separate from food. Give yourself about 30 minutes after drinking to eat (unless it's something light and watery like fruit), then wait about 2 hours after eating a meal to drink again (depends on how heavy the meal was, the idea is not to dilute stomach acid while digesting - work with the body).
Regarding meat, a portion is about the size of what you can fit in your palm, and not everyday unless your body is asking for it.
Meal Suggestions
Breakfast
High protein and nutrient dense breakfast eaten while stomach qi is the highest between about 2-4 hours after dawn
- Eggs and steamed veggies with buckwheat bread
- Meat stew
- Bone broth with millet and veggies
- Black sesame hummus (recipe below) with avocado, boiled eggs, steamed spinach and buckwheat bread.
Lunch
Have lunch - a full nourishing meal when the sun is at it's peak (high digestive fire).
- Roasted chicken and veggies
- Chicken curry
- Grilled fish and veggies
Dinner
Keep dinner on the light side and eat around sunset. You'll have to feel it out so that you're not still digesting food when you sleep, and not feeling hungry either.
Easy Recipes
Hummus
1 can/jar of organic beans (black, kidney, aduki are good)
Heaping scoop of tahini (black sesame is ideal)
2-3 tablespoons of olive oil
Lemon to taste
Sea salt (or miso paste) and pepper to taste.
Optional additions (handful of fresh cilantro or parsley, steamed spinach, avocado, tomato or any steamed veggies you fancy)
Toss everything in a blender and good to go.
