the only “pain-free” diet program that helps you lose

Choice Foods PAIN-FREE FAT LOSS 1

PAIN-FREEFAT LOSS

ADDENDUM TO EBOOK AND ONLINE GUIDE

A COMPREHENSIVE DIET & LIFESTYLE PROGRAM BY SaltWrap PUBLISHING

THE ONLY “PAIN-FREE” DIET PROGRAM THAT HELPS YOU LOSE WEIGHT AND MANAGE PAIN NATURALLY

AN UNCONVENTIONAL APPROACH TORAPID FAT LOSS AND PAIN RELIEF

Choice Foods

Copyright © 2017, SaltWrap Publishing

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PAIN-FREEFAT LOSS

Choice Foods

DisclaimerThe purpose of this book and the corresponding web-sites (painfreefatloss.com and saltwrap.com) are to educate readers in the areas of nutrition, exercise, and lifestyle management as can reasonably be provided by a non-medical practitioner. The author is not a licensed physician or dietitian. The information contained in this book and the corresponding website was written with the understanding that the author, and any agents, shall have neither liability nor responsibility for any injury or death caused or alleged to be caused directly or indirectly by the information contained in this book, in or on the websites painfreefatloss.com or saltwrap.com, or by other sites affiliated or linked to the book or website. None of the statements made in this book are meant to diagnose or cure any disease or ailment. The author does not prescribe anything and cannot be held responsible for any adverse reactions to foods, supplements, herbs, or other ingestible products that are suggested or referenced. Before begin-ning any nutrition or exercise regimen, you should consult with a physician to confirm that you can safely participate in such a program.

The following list was designed to provide a starting point and direction on the best tasting, most nutritious and easily prepared foods and drinks. I have also included my preferred brands (if applicable). I was hesitant to include this list because it creates the opportunity for getting lost in the details. This is why this section is separate from the full ebook. Micronutrient composition and food quality is extremely important—but don’t let it distract you from the basic principles that will help you accomplish your goals. Find your favorite foods within the categories below and eat them regularly.

PAIN-FREE FAT LOSS Choice Foods4

AND COOKING ITEM SUGGESTIONSKitchenBLENDER I prefer a small, serving size option such as the NutriBul-let or Magic Bullet. $30-$100

SHAKER BOTTLE 16 oz. capacity with re-seal-able lid. Perfect for break-fast shakes and afternoon snacks. $3-$10

COFFEE MAKER An absolute must if you don’t already have one (and drink coffee). $20-$100+

ESPRESSO MAKER You can find a quality Espres-so Maker for $40 or less. For low-calorie, high-octane fuel – nothing beats a shot of espresso. $40-$100+

FOOD DEHYDRATOR One of my regular afternoon and travel snacks is home-made beef jerky. I highly recommend investing in a dehydrator to Much cheaper than spending $7-$10 on 2 oz. serving of store bought jerky. $30-$100+

“CROCK-POT” I rotate through 2-3 Crock-Pot recipes every week using 4 or less ingredients. Meat + Vegetable + Seasoning Blend. Set it and forget it. Crock-Pots allow you make great tasting meals with minimal preparation time. $20-$100+

“SLAP CHOP” I know… the commercials are ridiculous. But this product will save you hours of time in the kitchen. $10



FOODSBreakfast

EGGS Consume scrambled, fried or boiled.

BUTCHERS CUT PORK BACON Thick, delicious bacon with a 1:1 fat to protein ratio

TURKEY BACON Leaner cut of bacon. Only 30-40 calories per slice.

BLENDER CHEESE (ALL VARIETIES) Shredded cheese is fine, even though some trace carbo-hydrates are added in the process to prevent cheese shreds from clumping. If you are a cheese-lover, opt for blocks of cheese and invest a few bucks in a cheese grater to avoid added carbohy-drates.



Snacks• Protein shakes

(refer to Pain-Free Recipe Book in Reference Material section)

• ¼ cup nuts or 2 tablespoons nut butter (Almond, Macadamia best choices)

• 3-6 oz. chicken, beef, pork, or other meat

• 2-4 boiled eggs

• 3-4 sticks beef jerky

• ½ cup cottage cheese (small amounts of fruit are OK: ½ cup blueberries has 8 grams of carbs)

• 3-5 flax crackers with 1 oz. cheese

• Greek Yogurt (add 1 scoop low-carb protein or 1 table-spoon almond butter)



MeatBEEF Roasts and filets for taste, ground beef for its versatili-ty. Beef is my meat of choice for its high protein content, rich fat profile, and high level of B-Vitamins, zinc, and other beneficial micronutrients. Grass Fed is far superior in quality – you can find Grass Fed Beef at most health-fo-cused grocery stores or your local butcher.

CHICKEN Chicken Breasts are extreme-ly lean, comprised of 90%+ protein. The high protein and low calorie profile of chicken makes it a perfect entrée for low-fat meals (dinner).

LAMB Like beef, lamb has an im-pressive micronutrient pro-file – packed with vitamins and minerals. Opt for Grass Fed for quality and taste reasons.

VENISON (WILD) Venison’s low-fat, high pro-tein content make it perfect for jerky recipes.



FishSALMON Salmon is my personal favorite fish from a taste perspective. It is also extremely high in Omega-3 fatty acids and protein. Look for wild-caught salmon – I do not recommend consuming farm-raised salmon for health reasons. The label should read “Wild Salmon from Alaska.”

Other Favorites: Mahi Mahi (Dolphin Fish), Grouper, Swordfish



DairyWHIPPED CREAM Choose a whipped cream product that is “made from real cream.” If available, opt for the version without added Corn Syrup. Even the cheaper versions with small amounts of added sugar only have around 8 grams of carbohydrates in one cup.

HEAVY CREAM Virtually zero carbohydrates, making it a perfect addition to coffee or protein shakes.

GREEK YOGURT High in protein and lower in sugar and carbohydrates than other yogurts. Choose unflavored yogurt and add your own flavoring from Stevia, Vanilla Extract, or Cocoa Powder. Preferred Brand: Fage

COTTAGE CHEESE High protein with some healthy fats. Opt for 2% of full-fat version. Lighter or low-fat versions often have added sugar. Great with Stevia and berries.

SOUR CREAM (opt for full-fat version)



Nuts AND SEEDS

COCONUT PRODUCTS Consume as much coco-nut meat, coconut oil, and coconut milk as you can get your hands on. Great for protein shakes, stove-stop cooking, and baking. High in brain-boosting and appetite-killing Medium Chain Triglycerides (MCT’s). Preferred Brands: Garden of Life (Extra Virgin Coconut Oil), Native Forest (Organic Coconut Milk)

ALMONDS (AND ALMOND BUTTERS) Lower in carbohydrates than most nuts, high amounts of the potent anti-oxidant Vitamin E, and superb taste. Choose raw, roasted and salted, or even flavored vari-eties as long as there are not substantial amounts of added sugar and carbohydrates. I personally love Salt & Vine-gar Almonds and Cocoa Roast Almonds. Preferred Brands: Emerald Nuts, Blue Diamond (Almonds); MaraNatha (Raw Almond Butter)

MACADAMIA NUTS (AND BUTTERS) Macadamia nuts have a higher fat to protein/carbo-hydrate ratio than most nuts, making them a great choice for low-carb meals. They also contain high levels of Ome-ga-3 fatty acids. Preferred Brands: NOW Foods (Macada-mia Nuts), Wilderness Poets (Raw Organic Macadamia Butter)



VegetablesSPINACH AND BROCCOLI (FROZEN) More economical than fresh or canned versions, and easy to cook with or add to entrees.

BELL PEPPERS Loaded with Vitamin C, E, and several members of the nutritious carotenoids family (high-potency anti-oxidants). Great for stuffed pepper rec-ipes, skillet-cooked dishes, and salads.

ROMAINE LETTUCE More nutrient dense than ice-berg lettuce. I use romaine lettuce to add volume and texture to low-carb lunches like Taco Salad.

These four are staples in my routine based on convenience and taste, but don’t limit yourself to these. Also, don’t get too caught up in comparing nutritional facts.



FruitsBERRIES (RASPBERRIES, BLUEBERRIES, BLACKBERRIES, AND OTHER BERRIES) Berries are lower in sugar and higher in fiber than most fruits. I still only consume berries in small quanti-ties (usually topped with whipped cream).

TOMATOES Low-caloric load and great base for meat dishes.

AVOCADOS The #1 fruit in my diet. High in good fat and low in carbo-hydrates. I have been known to eat an entire restaurant out of their guacamole supply.

CITRUS FRUITS (ORANGES, GRAPEFRUITS, LEMONS, AND LIMES) Citrus fruits are high in Vitamin C, but also pack a significant amount of sugar. Go easy on these to keep total carbohydrate and sugar consumption low.



FROM OTHER SOURCESCarbsAVOID WHEAT! RICE (BROWN OR WHITE)

RICE NOODLES POTATOES (ALL VARIETIES)

SWEET POTATOES

BEANS AND LEGUMES Though beans are not al-lowed on many popular diets, they can be an integral part of your diet. I personally love black beans, garbanzo beans (hummus), and lentils. If you experience gastrointes-tinal stress, try taking a few tablets of Beano with your meal. One half cup of beans contains approximately 16 grams of carbohydrates and 7 grams of fiber – this makes a low-calorie, filling side dish.

WILD RICE Not actually a grain, but an aquatic grass (related to rice)

QUINOA Technically a seed, but is often considered a “whole grain.” If I were quinoa, I would be offended. Great option for carbohydrate-con-taining meals.

FLAX CRACKERS These crackers are relatively low in carbohydrates and higher in fiber. I recommend these only if you absolutely must have a crunchy snack besides nuts. Preferred Brands: Food’s Alive, Holgrain



BeveragesCOFFEE Did you know coffee is the #1 source of antioxidants in the North American diet? Coffee can be part of a healthy nutrition program. In fact, I recommend it for its ability to increase energy in the morning and suppress appetite.

TEA (UNSWEETENED)

LEMON JUICE A small amount of lemon juice (2-4 tablespoons) mixed with water is a re-freshing drink with cleansing properties. Lemon juice mixed in water is a popular beverage for weight loss, skin health, and digestive health improvement.

RED WINE High in Resveratrol (an anti-oxidant found in the skin of grapes, cited for its potential heart-health and longevity benefits). Less acidic than white wine and less harsh on teeth. While red wine is a better option than other forms of alcohol, I can’t say that I consider it a “health potion” with a straight face. Drink wine for its taste and ability to take the edge off.



SAUCES, SEASONINGS, CONDIMENTS, HERBS AND SPICESExtrasSTEVIA Stevia sweetener is derived from the leaves of the stevia plant, an herb native to South America. Stevia has no calories and is 200 times sweeter than sugar. Pre-ferred Brands: Sweet Leaf

XYLITOL Xylitol is a great tasting, low-calorie sweetener that has negligible impacts on blood sugar and insulin. It also has several other fringe benefits such as improving our bodies’ pH level and re-ducing oral bacteria growth. Preferred Brands: Xlear (XyloSweet)

COCOA POWDER (UNSWEETENED)Pure cocoa powder is ex-tremely low calorie and high in fiber. Cocoa powder can work wonders for solving your sweet-fix. Add 1-2 table-spoons to shakes and dairy products. Preferred Brands: Dukan Diet (Organic Cocoa Powder)

VANILLA EXTRACT Vanilla has been cited for its potential as an anti-inflam-matory, aphrodisiac, and anti-anxiety nutrient. More importantly, it adds a ton of flavor with zero calo-ries to protein shakes and smoothies. Preferred Brands: Flavorganics (Organic Vanilla Extract)

HOT SAUCES Virtually zero calories and full-flavor. Most pepper sauc-es are high in capsaicin, an alkaloid studied for its poten-tial anti-bacterial, anti-car-cinogenic, and analgesic properties. If you don’t have a high spicy food tolerance, start with Cholula and work your way up to Sriracha. Preferred Brands: Sriracha, Frank’s, Cholula

MUSTARD Dijon, spicy, and even honey mustard are great options if the product doesn’t contain added sugar. Favorite: Brewer’s Mustard


the only “pain-free” diet program that helps you lose

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