'All-Day Energy Diet' by Yuri Elkaim

It's hard to evaluate this book, as any diet or nutrition book. It did make sense to me, but I would have a hard time distinguishing what the author got wrong. Take this advice with caution, even though most of what he is talking about seems to correlate with the generic nutrition advice.

My grade of the book: B (using the American grading system) - recommended!

Below is a summary of the main ideas from the book.

Rob energy:

1. Gluten & wheat

2. Sugar

3. Caffeine

4. Dairy - generally not good.

Diet:

Eat alkaline foods (beet greens, spinach, kale, Swiss chard, bananas, sweet potato, quinoa). Aim for 75% raw

1. Green vegetables and sea vegetables (>30%)

2. All other vegetables and fruit. Enjoy non-sweet fruit (berries, apples, pears) and minimize sweet fruit (bananas, mango, dates). - 30%

3. Proteins and fats: pasture meats, eggs, raw plant oils, nuts, organic butter - 20%

4. Legumes and non-gluten grains: Lentils, chickpeas, quinoa, buckwheat, millet). Keep these to a minimum - 10%

5. Leisure foods - 10%

Foods

Nonsweet fruit: berries, apples, pears, tomatoes, cucumbers

Sweet fruit (limit): bananas, dates, figs, papaya, mangoes, pineapple, watermellon, mangosteens, oranges, grapefruit, kiwis, cantaloupe, honeydew melon, grapes

Buy organic: peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, blueberries, grapes, spinach, lettuce, cucumber, green beans, hot peppers, potatoes, kale/collard greens, hawaiian papaya (potential GMO), zucchini (GMO), yellow squash (GMO), corn (GMO).

OK if not organic: onions, pineapple, avocados, cabbage, sweet peas, asparagus, mangoes, eggplant, kiwis, cantaloupe, sweet potatoes, grapefruit, watermelon, mushrooms.

Proteins: spirulina (60g per 100g), beef (34), pumpkin seeds (33), lean meats (30-33), hemp seeds (31), lentils, raw sprouted (26), almonds (21), chia seeds (17), walnuts (15), egg (6). 

We need 0.8g protein per kg of the body weight.

Juices should be largely composed of vegetables (max 1-2 fruits). Juices are easy to absorb. Smoothies: lots of fiber. Both are good.

Safe supplements:

1. Green powders: wheatgrass, chlorella, alfalfa, spurulina. Bad quality ones don't mix well with water.

2. Fish or algae oil. How to choose: derived from small fish, molecularly distilled, TG (triglyceride) form not EE (ethyl ester) form, at least 1000 mg omega-3, at least 400 mg of DHA.

3. Betaine HCl

4. Digestive enzymes

5. Probiotics

6. Other: maca, rhodiola, ashwagandha, licorice root, B vitamins

Fixing digestion: how you eat is as important as what you eat

1. Take three breaths and appreciate the food before eating

2. Be mindful of where you eat

3. Focus on the food

4. Eat slowly

5. Chew your food

6. Don't drink while eating, only before

7. Digestive enzymes and acid supplements

8. Eat less

9. Occasional fasting is good

10. Food combining: don't eat heavy proteins and carbohydrates together, eat fruit by itself

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