Bear – Mixed Type

Bears are Omnivores, and so are you! 65% of all the people in the world are Bears or omnivores.

As a Bear you should aim for your “Plate” to be:

  • 50% Vegetables, complex carbohydrates veggies and some fruit
  • 30% Protein
  • 20% Fat

This is considered a “Mixed Type” of food typing. A mixed type of eating (all the food groups) will nourish your “Bear” needs to prevent and reverse chronic disease and pain.

The mixed type diet is the most liberal. Your challenge is to work on eating clean and not switch on chronic disease with poor dietary choice, sedentary lifestyle or overeating.

VHP bear

Bear Meal Guidelines:

  • Be sure to eat protein at every meal and non-starchy carbohydrates like vegetables.
  • Use grains (whole/ancient) in moderation – Avoid bread. If you have inflammation, avoid both breads & grains.
  • Consume fruit in moderation & pair it with a protein or fat.
  • Each day have variety in protein sources; choose both white & dark animal meats (ie chicken breast & thighs) eggs, wild caught fish, grass fed beef etc.
  • Snack as needed with balance (Protein, Carbohydrate, Fat).
  • Dairy products and only reintroduced in the future if no inflammation is present. Feta, Goat, Pecorino, Parmesan or Romano cheeses are great alternatives. These are from goat and sheep and do not have the highly allergic cow antigens.

 

RECOMMENDED FOODS:

VEGETABLES
Asparagus ▪ Mung Bean Sprouts ▪ Broccoli ▪ Spinach ▪ Brussels Sprouts, Cauliflower ▪ Celery ▪ Radish ▪ Tomatoes ▪ Cabbage ▪ Lettuce ▪ Zucchini ▪ Leeks ▪ Kale *There are many more options not listed. Get creative and no limit on these!*

LOWER CARB BEANS/LEGUMES (consume in moderation)

Green Beans ▪ Chickpeas, Lentils, Black-eyed Peas, and Kidney Beans

FRUIT, STARCHES AND COMPLEX CARBS (Limit quantities)

Berries ▪ Apples ▪ Citrus Fruit ▪ Pears Plums ▪ Peaches ▪ Nectarines Carrots ▪ Sweet Potatoes ▪ Beets

Organic Oats ▪ Quinoa ▪ Barley ▪ Organic Wild Rice ▪ Millet

HEALTHY FATS

Olive oil ▪ Avocados ▪ Olives ▪  ▪ Coconut Milk ▪ Avocado Oil ▪ Wild Caught Fish ▪ Almond Milk ▪ Seeds ▪ Nuts and Nutbutters, Chia Seeds ▪ Flax ▪ Walnuts ▪ Almonds ▪ Avocados, Whole Eggs

HEALTHY PROTEINS

Grass Fed Beef▪ Free Range Chicken, Wild Caught Fish and Seafood, High Quality (no antibiotics/hormone free) turkey, Free range/pasture raised whole eggs and egg whites, protein powder (pea, grass fed whey, bone broth)

Lifestyle Recommendations:
• Exercise 30 minutes 5 times per week
• Lose weight – 10% loss will make a BIG change in your labs
• If you have “turned-on” chronic disease you will need to reverse these by improving your diet, exercise and supplements

More About Bears:

  • No strong cravings for sugar or sweets
  • If you consume a moderate appetite protein, carbs and fats, with proper portions for your body, you will rarely have a weight problem.
  • If a “Bear” has high cholesterol, diabetes, obesity, metabolic syndrome or any other chronic illness, it is most likely that it was turned on by lifestyle.
  • Risk factors include: Lack of exercise, smoking, poor nutrition habits, overeating, lack of sleep, etc. Bears do not have the high predetermined susceptibility as the other “food types” or the APOE2 (Tiger) or APOE4 (Deer)

Follow the “Bear” recipes & way of life, and you will find your balance and continue your good health!