Ron's Brain Dump

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====== Eat Fat Get Thin Diet Prep ======
===== Things to remove/avoid =====
  * fake foods
    * is not whole, real, and fresh
    * in a bag or box
    * contains preservatives, additives, or dyes or that is otherwise processed
    * labeled "fat free" or "low fat"
    * contains "natural flavors"
  * all foods that contain sugar
  * any drinks that contain sugar
  * anything containing artificial sweeteners
  * anything containing hydrogenated oils or refined vegetable oils
==== Other foods to avoid ====
  * gluten-containing products
  * dairy products (except grass-fed butter or ghee)
  * grains
    * rice
    * quinoa
    * millet
  * beans
  * foods high in starch
  * non-organic dairy
===== Things to add =====
==== Foods that are OK ====
  * extra-virgin olive oil
  * extra-virgin coconut oil
  * sea salt
  * black pepper
  * detoxifying and anti-inflammatory herbs and spices
    * ginger
    * turmeric
    * cinnamon
    * cayenne pepper
    * thyme
    * rosemary
    * cumin
    * sage
    * oregano
    * coriander
    * cilantro
    * paprika
    * parsley
  * nuts
    * walnuts
    * pecans
    * almonds
    * macadamia nuts
    * cashews
  * seeds
    * hemp
    * chia
    * flax
    * pumpkin
    * sesame
  * unsweetened almond or hemp milk
  * grass-fed butter or ghee
  * high-quality coffee
    * 2 cups per day
    * straight or with butter or coconut oil
==== Meals ====
  * Part-4 recipes
  * plan out 1 week of meals at a time
==== Supplements ====
use brands that are free from contaminants, fillers, allergens (like gluten)
  * high-quality multivitamin and multimineral supplement
  * fish oil (EPA/DHA) 
    * 2 grams
  * vitamin D3 
    * 2,000 units
  * L-carnitine
    * 300-400 milligrams 
    * twice/day
  * CoQ10
    * 30mg 
    * twice/day
  * magnesium glycinate
    * 30mg
    * twice/day
  * PGX (superfiber)
    * 2-5g
    * before every meal
    * powder form tends to work better than capsules
  * probiotics
    * 10-20 billion CFU
  * MCT oil
    * 1-2 tablespoons
  * electrolytes
    * 1-2 capfuls of e-lyte
  * potato starch
    * 1-2 tablespoons/8oz water
    * twice/day
=== Optional Supplements ===
  * digestive enzymes
    * 1-2 capsules with each meal
  * magnesium citrate
    * 150mg
    * 2-3 twice/day
    * essential for constipation
  * LaxaBlend
    * herbal laxative
    * 2-3 capsules at night
  * buffered ascorbic acid
    * 500mg
    * 2-4 twice/day
==== Exercise ====
  * 30 minutes/day or more
==== Water ====
  * 64 oz/day
==== Journal ====
  * track progress
    * body measurements
      * weight
      * height
      * waist circumference @ belly-button
      * hip circumference
      * thigh circumference
      * blood pressure
      * blood sugar
        * fasting blood sugar
          * ideally 70-80 mg/dl
        * 2 hours after breakfast and dinner
          * <120 mg/dl = good
          * >140 mg/dl = pre-diabetes
          * >200 mg/dl = type-2 diabetes
  * thoughts
  * experiences
==== Check Numbers ====
  * fill out first page of data in journal
  * [[flc_quiz|take FLC quiz]]
  * have cholesterol profile and/or basic lab testing done
    * [[EFGT Tests]]
===== Pre-diet Checklist =====
  - kitchen makeover and throw out the bad stuff
  - stock your pantry and fridge with the essentials
    - see "Foods that are OK" section above
  - write your answers to the journal questions
  - choose meals for Days 1-7 to shop accordingly
  - purchase your supplements
  - organize your fitness apparel and any needed gear
  - take all your body measurements and write them down in your journal
  - do any of the optional testing
  - check with your doctor before beginning program