What is human-food? is a volatile question and very confusing to some. I believe we have overcomplicated food and that food choices should be simple, wholesome, delicious and satiating -- NOT void of nutritional value and density.

The variety of foods that humans have thrived on throughout history is extremely diverse. The list of "foods that are OK for humans to eat" is incredibly long and is different for every person and every genome type. There is no "absolute truth" list of foods that applies to everyone.

However, there is an "absolute truth" list of FOODS TO AVOID. And that list looks like this:

  • processed sugar
  • foods not found in nature (which includes most grains that have been grossly modified from their natural state, trans fats, food colorings and other things made in a lab)
  • vegetable oils
  • diet soda
  • foods that can't grow in the geographic regions where your ancestors are from

The SHL is a proponent of a 'no sugars, no grains' approach and advises to avoid legumes and vegetable oils. The SHL believes in letting animals be animals and is strongly against feed lots, chicken factories and pig crates. Grass fed meats, pastured pigs and chickens, wild caught seafood and dairy from grass-fed cows are all good things in the eyes of the SHL.

The SHL loves bone broth and marrow. The SHL also loves organ meats such as liver, tongue, kidney and heart. 

THE SIMPLY HUMAN LIFESTYLE -- SHOPPING LIST

 there are obviously hundreds more foods out there that the SHL would consider real, human food, this is just a starting point

  • extra virgin coconut oil* 
  • MCT oil
  • unsalted, organic butter* 
  • Extra Virgin Olive Oil* this brand is my favorite
  • heavy whipping cream*
  • lard or tallow
  • free range eggs*
  • veggie or beef bouillon cubes (not the low sodium)
  • grass fed beef and bison bones
  • chicken feet
  • chicken carcasses (the last three items for bone broth)

variety of grass-fed or wild caught meat sources (fat cuts -- not lean or “skinless”)

  • beef
  • tuna steak
  • salmon
  • sardines
  • herring
  • pork
  • chicken

Veggies and Fruits*

  • broccoli
  • asparagus
  • spinach
  • romaine
  • mustard greens
  • collard greens
  • kale
  • cucumbers
  • squash
  • berries (all kinds)*
  • tomatoes
  • avocado
  • pickles
  • sauerkraut
  • carrots
  • onions

Raw, Unsalted and Unshelled Nuts

  • macadamia
  • almonds
  • brazil nuts
  • pecans
  • filberts

coffee*

*denotes that organic is important

THE SIMPLY HUMAN LIFESTYLE -- GETTING STARTED : NUTRITION

Begin to Eliminate or Completely Eliminate:

  • sugars (any form or anything ending in “ose” [dextrose, maltose, fructose] except what is naturally in foods listed above)
  • grains (wheat, bread, corn, soy, rye, barley, oats, etc...)
  • artificial sweeteners (half and half, aspartame, etc...)
  • polyunsaturated fats (vegetable oils [corn, soy, cottonseed], hydrogenated or partially hydrogenated oils, margarine)
  • part-skim milk and/or pastuerized cheese, or yogurt (full fat, organic, raw of these are OK)

Protein:

The SHL is not a fan of super specific macro-nutrient portioning -- but to get started, here is an idea of what you could do:

  • take ideal weight and divide it by1.5 and 2, that’s roughly your ideal protein intake range (ex: 180 lbs / 2 = 90, 180 lbs / 1.5 = 120. Range of 90-120 for 180 pound weight goal)
  • take that number and divide by 7 (or just divide your ideal weight by 14), that’s how many blocks of protein you should aim for per day -- give or take a few grams
  • 1 block of protein = 1 oz meat or cheese, 1 egg, 2 oz nuts
    So if ideal weight is 180, divided by 2 is 90, divided by 7 is 12.8 so shoot for 13 blocks give or take a few. That's easier than having to calculate calories for every little thing you eat
  • Example: 3 eggs for breakfast, 4 ounce steak at lunch, 5 oz tuna steak at dinner (I would do all that at dinner since I usually only eat one large meal per day -- which makes an incredibly satisfying dinner...a feast if you will)

limit nuts to no more than 2 oz, 3-4 days per week (if any at all -- I've figured out that I just have to stay away from nuts for the most part)

Carbs:

no more than 100g per day if you have an aggressive fat loss goal.

Here are some examples of amounts of veggies equaling 25g of carbs:

  • 13 oz of broccoli (almost a pound of broccoli)
  • 9 oz kale
  • 22 oz asparagus (almost 1.5 pounds of asparagus)
  • 24 oz spinach
  • 26 oz romaine
  • 40 oz cucumbers w/o peel (2.5 POUNDS!!)
  • 26 oz mushrooms
  • 25 oz zucchini

so there should be no shortage of veggies on this life-style

Fats:

  • Skinny Fat from Calton Nutrition -- use $5simplyhuman for 5 bucks off
  • eat fats from top of shopping list until sated/full
  • cook with butter, extra virgin olive oil, lard, tallow and coconut oil

Miscellaneous

  • full fat, plain yogurt is OK as long as it doesn't cause gastric stress
  • eat whole, real human foods
  • make and eat/drink bone broth made from grass fed/pastured animals
  • don’t eat anything with more than 5 ingredients
  • majority of foods should come from refrigerator or freezer not a box 
  • eat food that will eventually spoil in a short time

The SHL does not recommend a "cheat" or "treat" day. Eat fatty, delicious, yummy, human food all the time and you won't have to reward yourself after a week of restriction. The SHL believes that system is not sustainable. 

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