My eating plan for heath and fitness

I have been working with Dr. Phil Maffetone on a fifth edition of his book, “In Fitness and In Health.” I’ve edited much of Phil’s material over the past decade and this is the third edition of this book I’ve edited. If all goes well, the book will be available on in a few weeks. When we’re done it will be about 300 pages of the best researched and practiced advise for diet and nutrition as well as exercise, lifestyle and disease prevention.

Editing “In Fitness and In Health” again has served to remind of how I try to eat. Of course, everyone is individual and even I am constantly adjusting, but this is the basic plan that has worked for me over several years — you’ll notice I mostly eat real food.

What I eat

• Plenty of pure, clean water.

• Vegetables, fruits, berries, 10 servings per day mostly from vegetables. I try to eat a variety, raw and cooked, and one raw salad daily. I buy organic as much as possible, but use the Environmental Working Group’s Report Card on Produce to help make decisions when quality organic produce is not available.

• Organic/pasture-raised beef, pork, bison, lamb, chicken or wild game.

• Organic eggs.

• Raw almonds, cashews and walnuts, and nut butters made from these nuts, as well as whole flax and sesame seeds.

• Extra-virgin olive oil for salads and low-temperature cooking. Organic butter, organic lard, coconut oil for cooking.

• Fully cultured organic cheeses and yogurts, whole heavy cream.

• Wild-caught fish (limit to two servings per month).

• Small amounts of legumes, and some whole grains, though I avoid wheat as much as possible.

• Extras — within reason, dark chocolate, red wine, organic coffee and tea, honey and agave nectar for a sweetener.

What I avoid eating

• Foods that contain high amounts of cane sugar, or any amounts of high-fructose corn syrup and other highly processed sugars such as maltose, maltodextrin, etc., and fake sweeteners.

• Trans fats (hydrogenated oils — read the ingredients label).

• High-polyunsaturated vegetable oils (corn, soybean, safflower, sunflower, etc.) and packaged foods containing these vegetable oils.

• Foods containing wheat flour (bread, rolls, bagels, cereal, pasta, tortillas, cookies, crackers, chips, etc.).

• Farm-raised fish.

• Highly processed soy products (read labels and look for soy protein isolate, soy protein casienate, etc. — see

• Milk.