The TYTN Diet Plan is based on the traditional foods consumed by humans for thousands of years, prior to the Agricultural and Industrial Revolutions. It is an outline for a healthy diet, but can be modified according to one's personal needs and health goals during a TYTN Health Coaching session.
The TYTN Diet Plan includes animal foods in appropriate amounts, however someone wishing to consume a vegan or plant-based macrobiotic diet can do so with proper planning and supplementation to avoid common nutritional deficiencies.
The TYTN Diet Plan includes animal foods as part of the foundational food choices as animal foods provide important nutrients, like iron, zinc, selenium, choline, and many B vitamins that can easily become deficient for long term vegans. They are in a more bio-available form, and easier to assimilate.
For many years, I believed the many advocates of vegan and vegetarian diets claiming that other than having Vitamin B12 levels checked, and getting adequate sun exposure, you can easily meet your needs just from a well planned vegan diet.
However, whole grains, whole or refined grain products, and beans and legumes which contain phytic acids can block absorption of many of these nutrients, causing subtle, low-level deficiencies which can show up as significant symptoms over time.
Animal foods which can be included in the TYTN Diet Plan include:
*Fish - wild caught is usually best. There are new integrated aquaponic systems that raise Tilapia which are much better than some of the farm-raised fish which are not great quality. The higher up the food chain, and the more fatty the fish, the more potential contaminants will be stored in the adipose tissue. Do your best to avoid fish imported from other countries, like Viet Nam. It's not good quality.
*Sardines and smaller fish are among the best choices. Sardines are a great source of calcium because they contain the bones. Otherwise choose what you have most readily available regionally, including trout, cod, mild white fish, salmon, etc. Some wild caught, sustainably harvested seafood can be enjoyed as well, especially if they are local regional staple foods. Avoid fish from other countries, and bottom-feeder fish, like catfish as much as possible.
*Personally hunted game meat, including venison and deer are among the leanest red meats.
*Regional meats like Buffalo if part of your native, cultural diet.
*Grass-fed and organic beef and pork. Choose cheaper cuts if needing to stretch your budget. For example, you can purchase beef shank which has the bone and some meat on it, and let it cook for long periods with a little acid in the broth to pull out the minerals, like making a bone broth. The long cooking time will help tenderize the meat. This is good for soups and stews.
*Beef and pork, or other meats (ostrich, lamb, mutton, etc.). When buying conventional meats, choose the freshest looking, best quality you can, pick lean cuts, and trim visible fat.
*Poultry or fowl including turkey, chicken, and duck. - Choose organic, pastured poultry when possible. Be careful to look at the packaging, and when handling raw chicken meat. Be sure to clean all counters, cutting boards, and knives when handling raw chicken, or any raw meats.
*Locally raised eggs from pastured chickens, or high-omega eggs. The more orange the yolk, the more Vitamin A.
*Raw dairy products ~ goat, sheep, or cow.
*Small amounts of conventional goat milk, or goat or sheep milk cheese or yogurt.
*Cow dairy should be kept to a minimum. Some yogurts or small amounts can be enjoyed if tolerated. Whole milk will be more nutritious than skim.
Other foods included on the TYTN Diet Plan include:
*Fresh and dried fruits - preferably from your local or similar bioregion. Consumption of tropical fruits imported from other countries is minimized
*A variety of greens and vegetables (see more below)
*Nuts, seeds, good quality, cold-pressed, unrefined and/or organic plant oils, including XV olive oil, sesame oil, canola or sunflower oil, flax or hemp oil, and other nut oils which can be used for dressings like walnut or macadamia nut oil
*Whole grains are always chosen over a refined grain (if using)- Naturally fermented, traditional breads like sourdough are the best choice when made with good quality local or regional grain
*Beans & lentils - care should be taken to soak and cook beans (if using) until very tender, preferably cooking with kelp or kombu seaweed
*Both grains and grain products, and beans and lentils can either be minimized or avoided if eating animal foods as foundational foods, or if eating ample greens, vegetables, nuts and seeds on a vegan diet - Choose according to your needs and goals
Cooking methods on the TYTN Diet include grilling and broiling on a ridged broiler pan, poaching, steaming, or pan-frying in healthy oil are recommended to reduce the amount of saturated fat from consumed. Vegetables and greens can be raw, pressed, steamed, Quick Blanched or Boiled (QB), pan-fried, stir-fried, roasted, and so on.
Fresh and dried fruits are abundant on the TYTN Diet Plan. Fruits especially contribute a balance of the sweet and sour flavors, and are the perfect complement to animal-centered diets. The nutrients lacking in fruit are found abundantly in animal foods, and vice versa. For example, fruits are high in potassium, while animal foods are higher in sodium. Too much sodium or too little potassium can lead to health imbalances. Check out these deliciously sweet, simple, and satisfying Fruit Salads here.
The TYTN Diet Plan also includes plenty of fresh leafy salad greens, dark leafy greens, and a variety of starchy and non-starchy vegetables, including sweet and regular potatoes, other tubers, and winter squashes. Red skin potatoes have the lowest glycemic index, and may be better tolerated by those with blood sugar imbalances, or arthritic pain conditions.
If you have a known or suspected thyroid issue (millions of Americans may have an undiagnosed hypothyroid condition), you may want to experiment with eliminating, or greatly reducing goitergen-containing foods. These include many vegetables, and whole grains.
Some vegetables to experiment with avoiding to see if your symptoms improve include the cabbage family of vegetables such as broccoli, cauliflower, Brussels sprouts, kale, rutabagas, and all cabbages including napa cabbage and bok choy.
Focus on softer greens like lettuces, beet greens, dandelion greens, Swiss chard, escarole, spinach, parsley and other herbs, cucumbers, and other vegetables including zucchini, green beans, carrots, and parsnips.
Nuts, seeds, and plant oils rich in monounsaturated fats are also included on the TYTN Diet Plan. Some examples include walnuts (great source of Omega 3 fatty acids), almonds (high in Vitamin E), cashews, hazelnuts, pecans, pistachios, and chia, flax, and hemp seeds. Cooking oils can include XV olive oil, organic canola or sunflower oil, or organic, cold-pressed sesame oil.
Coconut oil is imported, and high in saturated fats. This isn't an oil that is used very much on the TYTN Diet Plan, unless you live in a region where coconuts are grown. The oils chosen are the more traditional oils used in native European diets. The use of butter does not have to be strictly avoided, but it is minimized. The percentage of saturated fats consumed on the TYTN Diet Plan is kept to the minimum amounts found in good quality, lean meats.
Olives, avocados, or walnut or avocado oil, and flax or hemp oil can all be used for making dressings and marinades. We typically recommend minimizing avocados if living in the Northern climates, further from their source. It is quite a challenge these days to mostly or only eat foods from your local region or a similar temperate climate as there isn't a requirement for labeling all foods in place yet. Do your best to tune in and trust your true nature, which is an important aspect to choosing foods on the TYTN Diet Plan.
If desiring a plant-based, vegan diet, then the foundational foods will include whole cooked grains, beans, legumes, protein-rich products made grains and legumes including seitan, tofu, and tempeh, along with lots of dark leafy greens, vegetables, fruits, nuts, seeds, oils, and sea veggies for iodine, calcium, and other minerals.
Supplementing with B-12 may not be adequate enough, so pay attention to your health. If at any time you are not feeling energized and supported by your diet, consider adding small amounts of animal foods back.
Other recommended supplements for vegans include a vegan DHA/EPA, zinc, and possibly Vitamin A, especially if there are skin issues, or poor vision.
The key to the TYTN Diet Plan is to eat consciously and judiciously. While animal foods are included in the diet, it needs to be in appropriate amounts for each individual.
For example, as a petite female in my 50's, I consume 100g of are chosen animal protein food at each of our two main meals. Don has about 150g or a bit more at each of his two daily meals. 100g is about 3.5 ounces, for a total of 7-8 ounces per day of animal flesh foods for the most part.
The diet is produce-rich. We eat lots of greens, vegetables, and fruits, along with daily nuts/seeds and some plant oils.
Above are two recent meals. Each plate is at least 2/3 produce. If desired, sweet or red skin or other potatoes or tubers, winter squash, or some cooked quinoa could be enjoyed in lieu of the fruit for the rest of your carbohydrate calories.
Enjoy fruit before, as an appetizer, or after as a dessert. Fruit and meats are a nice pair, and are consumed in tandem in many cultural cuisines. Sauces and chutneys are made from fruit, and often served with the meal, or as part of the marinade.
The best foundational and complementary foods for each individual on the TYTN Diet Plan will always depend on their condition, constitution, region, energetic expenditure, and health goals. The principles of balance from Chinese medicine and macrobiotics are applied when assisting others to craft the best personal diet, while also inspiring a Trust Your True Nature mindset. You can learn more about the principles of macrobiotics, and the Laws of Change in any of our books of the Basic Macrobiotics book series.
There are many recipes for those interested in learning how to cook with more whole grains, beans, and vegetables, and suggestions for preparing animal foods. I'll be creating another book down the road which will focus on the TYTN Diet Plan with simple recipes for preparing a variety of animal foods, vegetables, and fresh salads, including simple fruit meals.
Need help with realizing your health goals? Want to start the TYTN Diet Plan, but desire support, or help getting started?
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