The K SYSTEM

Functional Lifestyle Nutrition

I provide basic nutritional guidance for the general public based on recommendations in the Dietary Guidelines for Americans, 2005 and in MyPyramid. If you have a chronic health condition, please consult with your health care provider to determine what dietary patterns are appropriate for you.

3 Day Quick Start Plan

After three days, you should be well on your way to controlling inflammation and fluid retention, and as a result your skin will glow and your energy soar. You can be assured that you will always look and feel your best when following this simple eating plan.

The Daily Basics

* You will drink 8 to 10 glasses of spring water (10-12 glasses in the summer months)

* You will eat 3 meals, evenly spaced throughout the day

* You will eat 2-3 snacks, mid-morning, mid-afternoon and optional before bedtime snack

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The Three-Day Menu

Wake Up

*Drink 8 to 12 ounces spring water

Breakfast

*2 egg veggie omelet: add your choice of spinach, bell peppers, onions,  mushrooms, or broccoli

*1/2 cup cooked steel cut slow cook oatmeal

*3-inch slice cantaloupe and 1/4 cup of fresh berries (blueberries, if possible)

*8 to 12 ounces spring water (minimum, more if desired)  

*optional 6oz cup of hot green tea.

Mid-Morning Snack

*2 ounces sliced turkey or ham; or 1 low-fat string cheese stick or 8-10 raw, unsalted almonds, hazelnuts, or walnuts

*1/2 pear or apple

*8 to 12 ounces spring water (minimum, more if desired)

Lunch

*4 to 6 ounces grilled salmon, halibut or tuna; or low-sodium canned tuna packed in spring water

*2 cups mixed organic greens; dress with 1 tablespoon extra virgin olive oil and freshly squeezed lemon juice to taste with  3 or 4  olives

*3-inch slice cantaloupe and 1/4 cup of fresh berries

*8 to 12 ounces spring water (minimum, more if desired)

Mid-afternoon Snack

*2 ounces sliced turkey or ham; or 1 low-fat string cheese stick or 8-10 raw, unsalted hazelnuts, or walnuts

*1/2 pear or apple

*8 to 12 ounces spring water (minimum, more if desired)

Dinner

*4 to 6 ounces grilled salmon, halibut or tuna

*2 cups mixed organic greens; dress with 1 tablespoon extra virgin olive oil and freshly squeezed lemon juice to taste with 3 or 4  olives

*1 cup asparagus, broccoli, or spinach with a little olive oil & garlic steamed, roasted or grilled

*3-inch slice cantaloupe and 1/4 cup fresh berries

*8 to 12 ounces spring water (minimum, more if desired)

Optional Before-bedtime Snack if you are up late or feel hungry

*2 ounces sliced turkey or ham, or 1 low-fat string cheese stick or 8-10 raw, unsalted almonds, hazelnuts, or walnuts

*1/2 pear or apple

*8-10 unsalted nuts

*8 to 12 ounces of spring water (minimum, more if desired, but bear in mind this is before bed)

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***If you feel hungry have a 6oz cup of hot green tea***

**Drink at least two additional glasses of water throughout the day **

The Shopping List

1 Dozen Egglands Best fresh eggs

Irish steel cut slow cook oatmeal

A minimum of 1 1/2 to 1 3/4 pounds fresh salmon, halibut or tuna cut into six portions

Boar’s Head 8 ounces thinly sliced low-sodium turkey or ham

1 can of low-sodium tuna packed in water (if you chose this option for lunch)

3-4 apples, 2 large ripe cantaloupes, 2-3 pears, 2-3 lemons

1 pound asparagus, 1 pound broccoli, 1 pound fresh spinach, 1-2 lbs mixed organic spring greens

1 pint strawberries, 1 pint blueberries, 1/2 pint raspberries, 1/2 pint blackberries

Olives of any type - in glass jar not from a can.

Raw, unsalted almonds, hazelnuts, or walnuts

1 small package low fat string cheese sticks (if you chose this option for snacks)

8-ounce bottle extra virgin olive oil or canola oil

4 gallons spring water