The Marshall Protocol Study Site > ABOUT THE MARSHALL PROTOCOL > General Information and FAQs > Acceptable food choices
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The Marshall Protocol Study Site > ABOUT THE MARSHALL PROTOCOL > General Information and FAQs > Acceptable food choices |
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supersarcboy Member in Phase 2/3 
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I have been reading the material about what foods to avoid on the MP. From what I understand, I am trying to avoid all foods with Vitamin D, Folic Acid, tartrazine, white flour, white bread, baked goods, Pork, eggs, Milk etc. The problem is I'm having a hard time finding some acceptable food choices. I went shopping today and bought some organic chicken and pastrami and was feeling really lost as to what to buy? Has anyone else had this problem? Can anyone make any suggestions about some common foods they use while on the MP? Confused Mom Still waiting for results of bloodwork |
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Aussie Barb Research Team 
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Hi Mom For some information see the food topics in Side Topic Discussion Related to the Marshall Protocol and ESSENTIAL INFORMATION ABOUT THE MP (Required Reading) Barb ... |
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Memoking inactive member
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What is tartrazine??? |
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Aussie Barb Research Team
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Mary, here is google tartrazine ... tartrazine Yellow food colouring produced synthetically from petroleum. Many people are allergic to foods containing it. Typical effects are skin disorders and respiratory problems. It has been shown to have an adverse effect on hyperactive children. Barb .... |
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scooker48 Member in Phase 3 
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Dear Confused Mom, Lean cuts of meat are okay. Pork tenderloins, where one cuts off every visible scrap of fat on the outside have worked fine for me. I cut them into slices, and fry them for 4 minutes on each side in olive oil. Salt & pepper to taste. I also like ground turkey breast. I shape it into hamburger size patties and again fry it, but baking might work too. I add onions and sometimes soy sauce. I believe soy sauce is okay, because its fermented. But someone else might double check this fact. For a dessert, which is so important for kids, I use frozen fruit. Currently, I am using frozen cherries. I take them out of the package, and drip a small amount of water over them. They are great and I feel as satisfied as eating frozen yogurt, which I don't eat because of the whey. The fruit this time of year is good, too. Sherry |
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Foundation Staff . 
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Please see: FOODS TO AVOID and FOODS SAFE TO EAT Best, Meg |
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supersarcboy Member in Phase 2/3
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Sherry, Thank you so much for responding. I thought pork was a no no. Is it OK then to give bacon, pork sausages, and ham. Thanks again, Michael's mom |
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Foundation Staff .
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Beause Vitamin D is stored in the body fat of mammals, eating fatty meat exposes you to some Vitamin D. The amount is impossible to determine because of variabilities in animal feed and possible feed supplementation with Vitamin D. Grassfed animals and wild game are the safest meat to eat but they can be pricey. Trim the visible fat and avoid meat that is high in fat such as bacon. But use moderation and common sense as your guide to other meats such as lean pork and ham. It is important to reduce ingested Vitamin D and you do need to be cautious but you don't need to become a fanatic. For more info, please see the helpful hints in this forum: THE IMPORTANCE OF AVOIDING INGESTED VITAMIN D Best, Meg |
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supersarcboy Member in Phase 2/3
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Meg Thank you so much for your help. Trevor wrote "Stay away from supplements, including white flour, white bread and baked goods, until you conquer disease. Avoid folic acid. Is enriched flour ok? or wheat flour ingredients ok? Also Michael eats alot of terriaki sauce. Is that ok? I was going to make him bisquick pancakes. Alot of ingredients include folic acid, am I trying to avoid them completely? What about Italian dressing - I know sunflower oil is a no no, but is soybean oil ok? I thought I read that soy sauce was not a good choice either. Sorry so many questions. I feeling so unsure of myself reading all these labels. I know the vitamin D is important to avoid, should we be as strict with all the others? I'm having such a hard time finding acceptable foods. Michael's Confused Mom |
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BARNEY Moderator 
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MICHAEL'S MOM, YOU WILL NEED TO TRY AND MAKE THINGS FROM SCRATCH FOR MICHAEL IF YOU CAN'T FIND READI-MADE PRODUCTS. ENRICHED FLOUR IS A NO NO. IF YOU MUST MAKE PANCAKES AND SUCH, PLEASE FIND A FLOUR SUCH AS HODSON MILL'S FLOUR. IT HAS NOTHING ADDED. IF YOU HAVE A WALMART NEARBY, THEY SELL IT. THE WHOLE WHEAT FLOUR WITH NO ADDITIVIES IS ALSO FOUND AT WALMART AND IS CALLED HUNGARIAN. IF IT SAYS, FOLATE OR FOLIC ACID OR THE VIT A CONTENT IS ABOVE 6%, DO NOT USE IT. SARA LEE BREADS HAVE AS HIGH AS 20% FOLIC ACID, SOME OTHER BRANDS ONLY HAVE 2% OR 6%. BREADMAKERS ARE SO CHEAP NOWADAYS, IF I AM GOING TO HAVE BREAD, I MAKE IT WITH THE FLOURS MENTIONED ABOVE. WATCH OUT FOR POWDERED MILK IN COOKING, IT IS FULL OF VIT D. READ YOUR LABELS GOOD, I DO USE SOME SOYBEAN OIL SALAD DRESSING, BUT NOT MUCH. DR. M WOULD PREFER YOU USE OLIVE OIL AND VINEGAR ON YOUR SALAD FROM WHAT I HAVE READ. HOPE THIS HELPS AND HOPE MICHAEL IS DOING BETTER. BARNEY |
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Dr Trevor Marshall Research Team 
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This powdered milk from AmericanSpice.com is clearly labelled that it does not have added Vit D. There will be some Vit D due to the cows' grazing, but one hopes that the supplier, "Amish Meadow Farms," prefers free-range to vitamin-enriched feed lots  http://tinyurl.com/d35gv ..Trevor.. ps: I use this milk in my hot chocolate mix: 1 part of Droste (imported from Holland) Cocoa, one and a half parts of this powdered milk, and two parts of Splenda. Spoon a really heaped tablepsoon of the mix into hot water. I guarantee Michael will drink it |
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Foundation Staff .
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The addition of Vitamin A to dairy products hints that Vitamin D has also been added (and not listed) if the level of Vitamin A is higher than 6%. Vitamin A may be added to products other than dairy. This does not make them contraindicated unless the ingredients also list Vitamin D or folic acid. Click on these links for specific information about: THE IMPORTANCE OF AVOIDING INGESTED VITAMIN D FOODS TO AVOID and FOODS SAFE TO EAT Best, Meg Last edited on Tue Jun 7th, 2005 04:54 by Foundation Staff |
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Dr Trevor Marshall Research Team
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Whole Foods Market sells milk in a bottle, and the 1% variety is fortified only with Vit A, not Vit D. Check the label carefully (other percentages have D in them). "Alvarado St Bakery" breads do not use fortified flour. Albertsons and Whole Foods have these breads. ..Trevor.. |
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supersarcboy Member in Phase 2/3
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Oh my gosh Barney, Dr. Marshall, Meg, everyone. Thank you so much I wasn't even thinking about making things from scratch. Can't wait to get to wal-mart to get the flour. I also tried the Ezekiel bread and he liked it. I'm going to make a list and get to the store. Any other helpful ideas are always welcome. Hope you're all doing well. Thanks again, Michael's mom Last edited on Thu May 26th, 2005 19:41 by supersarcboy |
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supersarcboy Member in Phase 2/3
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Went to Whole Foods and have been reading labels like crazy. Have a few questions--- I know sunflower oil should be avoided but what about Safflower oil or is it the same? Found cheese with vitamin A less than 6% but indicates it is made with milk, or organic cultured milk, or organic nonfat milk, or made with pasteurized cultured part skim milk?? Are any of these acceptable? Can I bake for Michael using Organic Wheat flour?? What about grain oat flour, soymilk powder? Also found "silk cultured soy" yogart which is Dairy free and Lactose free is this a good choice? Sorry so many questions. Anyone who can help would be greatly appreciated. Michael's mom Last edited on Thu Jun 2nd, 2005 18:46 by supersarcboy |
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Dr Trevor Marshall Research Team
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The cheese is fine. You might need to add Sodium Bicarbonate so that the unenriched Organic flour will bake properly, but I am sure you know that Yoghurt which doesn't have added Vit D is fine, even normal milk yoghurt, in moderation. I personally prefer it to the soy product, which is often "enriched" anyway. there is a "low-carb" brand of yoghurt which has very little sugar in it. Michael needs some milk products to give him calcium, which a body needs (and not just for bone). Did you look at the 1% milk in the bottles at Whole Foods? It is organic, and the 1% version often only has Vit A added (no D). I also saw a new brand of milk with a Nonfat which had only Vit A in the bottles last time I was at our local WF market. You don't want Michael drinking glasses of milk, but using it in cooking and to add taste to breakfast oatmeal (or preferably flax-meal) is a good idea. ...Trevor.. Last edited on Thu Jun 2nd, 2005 19:08 by Dr Trevor Marshall |
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BARNEY Moderator
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MICHAEL'S MOM, I FOUND A WEBSITE YOU MIGHT BE INTERESTED IN IF YOU ARE GOING TO DO SOME BAKING FOR MICHAEL. IT IS ALMOST ALL ITEMS THAT ARE NOT 'ENRICHED' (YOU KNOW - NO VIT D, NO FOLIC ACID AND ALL THAT STUFF). IT IS: http://WWW.HODGSONMILL.COM . HOPE YOU ENJOY IT. LOTS AND LOTS OF RECIPES BUT AVOID THE FLAX SEED IDEAS. IT EVEN HAS RECIPES FOR YOUR PETS. BARNEY |
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Ames Board Staff 
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Just a quick question about the non D milk. I found bottled milk at Whole Foods from "Farmers All Natural Creamery" It's 1%. It doesn't sound like they have fortified or modified it in any way. However in the ingredients vitamin D is listed with an asterisk. Then down below it says, ..contains less than 2% daily value of vit D. Does this mean it has been fortified, or does any milk contain a small amount of D due to the grain the cows were fed etc? Is it ok for me to drink this product? |
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Aussie Barb Research Team
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Amy Dr Marshall's post above has the answer.. You don't want to be drinking glasses of milk, but using it in cooking and to add taste to breakfast oatmeal is a good idea. ...Trevor.. Barb ... |
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cru0124 Member
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Hi, I am new to this so here I go. Apprecate the food recommedations in the MP and from talking to lyme suffers. Questions of mom and Ames and responses have been helpful. Not sure I understand why we need to stay away from Soy products-- is tofu a problem and naturally occuring folic acid is in most fruits and vegtables. Why is folic acid such a bad thing when addressing the lyme etc? Again thanks for any help or thoughts you can provide. |
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Aussie Barb Research Team
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cru welcome to MP.com see this FAQ and the link re foods within it for an explanation.. Why should I avoid folic acid supplementation? thank you, Barb .... |
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Foundation Staff .
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cru, We have no specific recommendations about soy products except to be sure that they are not fortified with Vitamin D or folic acid. Many consumer groups caution against the excess consumption of soy products because they are usually heavily processed and no longer resemble the natural substance. If you would like more information, please send me a private message. Best, Meg |
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Mellie Member 
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Hi - I have been "fine tuning" my diet for many months now. These are some food choices that I have FINALLY settled on. It takes time to have to totally change our way of thinking, and eating. I'm not perfect, but I can tell you by intentionally eliminating almost all VIT D from my diet (that I'm aware of anyhow), it seems to have worked wonders. It's been stressful, but it's been well worth it. I should mention that I have lost 18 lbs. and am now weighing in at 150; I am 5'6" tall. I plan to shed 5 more lbs.! For those of you who are the experts, please correct me if I'm eating anything here that isn't suitable to the Sarc diet, but these are foods I'm finally settled on: Ezeikel 4:9 Sprouted Grain Bread. After eating this bread for the last 2 months, I can't go back to regular bread...it all tastes "gluey". My diabetic hubby now eats this and it doesn't affect his blood sugar at all! It's low-glycemic. He can't go back to regular bread either. This bread is 100% flourless. You might find it in "regular" grocery stores in the freezer section. Or, you can find it in well-stocked health food stores. 2 slices a day is very satisfying. I use only a tiny bit of organic butter; I won't eat lunchmeat, so I don't do sandwiches (and "we" can't eat tuna or egg salad, so there's not much left to make sandwiches with). I didn't think I would like this bread and resisted it, but I was hooked after my first bite! Personally, I think it's delicious. You can also get sprouted whole grain tortillas...add a little ground beef or ground chicken, season to taste, add chopped veggies and enjoy. Fresh Raw Greens. This can include; romaine lettuce, green or red Leaf lettuce, spinach, watercress, etc. I buy only organic. If you can't afford organic, try to buy the very best looking and freshest looking non-organic (and find out when your store gets their fresh produce in and then time your grocery store visits). I heap up a plate of this every night. I include some organic cucumbers, organic red onions, maybe a few Greek olives, and some olive oil and raw vinegar mixture that I've saturated with raw, organic pressed garlic cloves. Sometimes I get really tired of greens, but it's working!!! From what I understand, Iceberg lettuce has lots of water and some fiber, but not many nutrients. I would encourage one to add some greens to the Iceberg if this is the lettuce one is use to eating. Also, one of my favorite meals is to make a big green salad combo, and add cooked, crumbled and freshly seasoned ground beef to it, then I add a little salsa, and a little sour cream (if it doesn't show VIT D added). I can eat a huge plate of this and it's great for my wasteline, and very satisfying too. Wilted Greens. These are the Greens I wilt in a little water - spinach, collards, or kale, and I have recently discovered I love Swiss Chard!!! This is how I prepare these greens - Saute a little onion (and a little fresh pressed garlic if you like) in a little olive oil, then add the greens of choice with a little water, cover and steam down. It only takes a few minutes. At the end, you can add a splash of raw apple cider vinegar and Celtic sea salt. Condiments. Lots of fresh pressed organic garlic, Celtic sea salt, raw apple cider vinegar and sometimes a little Balsamic, olive oil (no other oils such as Canola, Corn, Soy, etc.). I use ketchup and mustard and such things sparingly, but I use lots of my own fresh and dried herbs. Meat. I pretty much eat only baked free-range chicken breast and grass-fed beef products (high in omega 3's...since I don't eat fish anymore, this is a way for me to still get them). Yes, it's pricey. But I no longer eat fish, which is pricey too. I don't eat pork or turkey and turkey breast is expensive too. So, what I save on the products that I no longer buy, I invest in getting the better choices of the two meats I do eat. I have learned to simply be happy with these few choices. I add garlic and the Celtic sea salt to all my meats, and my own fresh dried or fresh herbs, or my own homemade pesto. When I make baked chicken breasts, I feel like I'm sitting down to a feast! It's all attitude! Organic grass-fed beef tastes like wild game. I buy the cheaper cuts, like 100% all-beef hot dogs (no nitrites or nitrates or MSG or fillers), beef stew, ground beef and a few roasts. I can't afford the steaks or many roasts though. I just filled my refrigerator freezer up with these choices for $200. It should last us for a few months. I buy the free-range chicken breast at the health food store and only buy what I need for that meal. Other Veggies. Eat a variety of raw veggies too, such as carrots, celery, etc. Personally, I'm staying away from nightshade veggies, but that isn't necessary for everyone. After much research, I have a feeling that my family is sensitive to nightshade veggies, as 25% of the population is sensitive to them. If you don't feel like they bother you, then eat them raw too! Not everything has to be cooked...by doing so, you're losing out on important enzymes! Add these to your green salads. Instead of potatoes, I steam cauliflower or turnips and add a tiny bit of butter...not margarine. Don't forget broccoli, asparagus, etc!!! I stay away from mushrooms now, and I don't miss them. Fruits. I've never been fond of fruit juices, so I don't drink them, even if they are organic with no added sugar. The closest I come to a fruit juice is lemon water. I eat some melon, especially watermelons (they help to alkaline us) and apples (especially in season). I also eat most berries in season, except cranberries. They are very acidic which is why they are recommended for UTI's...the bacteria can't live in an acidic environment...at least that's my understanding. I'm sure other fruits are fine, but fruits have sugar. I don't like dried fruits. So I can't comment on them, or if they are "good" for us or not. Other than that, I don't have a lot of thought about fruits. Legumes. For me, the verdict is still out. I'm still studying them. I don't touch soy products. I have read too much about soy to convince me it's NOT a miracle food at all, but that's just my opinion. I don't eat potatoes, or rice, or flour products, not even if it's 100% whole wheat (but I'm sure it's fine in moderation). Once in a blue moon, I do eat a pasta that's a blend of buckwheat flour and wheat flour and then only a small amount. Most of what I eat is fresh; I eat little that comes out of boxes, and if it does, there is no "bad" stuff in it. I'm not heavy into dairy, except I do enjoy ice cream, so I either make my own with half and half (one that doesn't list VIT D) or I buy a simple flavor of Breyer's that doesn't list VIT D or eggs. I can't find milk anymore that doesn't add VIT D. I do drink a few cups of black organic coffee in the a.m., but no one is perfect. I mostly just drink water, or water with squeezed lemon or lime. I enjoy a Marguarita once or twice a week, but I don't use the mixes or the sweet liquors...I use only a good quality tequila (not that it's necessarily "better" for me), water, fresh squeezed lime and ice. And again, I've learned to be happy with those few choices. You'll get use to your choices too.I hope this gives you some ideas. It takes TIME and PATIENCE to come up with a whole new way of eating. After months, my efforts are finally paying off. I'm finally fairly happy with the choices after narrowing them down. The really cool thing is that my diabetic hubby and my hypoglycemic son both benefit equally from "my diet". Hubby has lost weight too, and he takes tons LESS insulin! But I have had to throw food away by trying it first and none of us liking it (I hate throwing food away, but...). Sometimes, it's just the way it is. You don't need to be as picky as I am, but I'm trying to accomodate 3 people with different problems and my "pickiness" now works for all of us. Do we "cheat" a little here and there? Yep. Yesterday, I had a delicious huge chocolate chip cookie from the health food store and I didn't care what was in it. I enjoyed every crumb and never felt a bit guilty! Sometimes I worry that I'm not getting enough calcium, but calcium is hidden in veggies too. Plus, my calcium levels are a tad on the high side due to the sarc, so I guess I have plenty in my body. Bottom line is do the best you can, with what resources you have. Read, read, read, and research, research, research and then use that info to the best of your ability. I know this is really long, but it's really frustrating to have to rethink your whole diet. But it's possible, and in the long run, it will be better for you anyhow, even if you didn't have sarc! Best wishes. Last edited on Mon Sep 5th, 2005 20:30 by Mellie |
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BARNEY Moderator
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Mellie, What an excellent post. This is fantastic. When I do not cheat, which is a lot of the time when I live alone...I eat exactly as you do. I find that not bringing things in the house that I should not eat, helps me to behave myself. Sort of out of sight, out of mind. Thanks for such a wonderful informative list. Barney |
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supersarcboy Member in Phase 2/3
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Hi Millie, Thank you so much for taking the time to detail your post - it was very informative. I have 15 year old that I'm having a hard time converting to a healthier eating style. He does love meat however, but usually only if it is drenched in terriaki sauce. He is chosing not to eat what I prepare most of the time. The Ezekiel bread was a hit at our house too. We also found srouted grain hamburger buns and hot dog buns at the supermarket for anyone who is interested. Thanks again for all your help. Michael's mom Dawn |
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AZkick Member in Phase 2/3 
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Wow, lots of great info but still confuseing when I go to the store. I need to print all this out and go shopping with this list. Just getting started with the doctor but I would like to get a jump start on the diet. Wondering if there is any good books anyone wuld recommend for someone just learning about all this? Thanks Scott |
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Aussie Barb Research Team
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Scott see more information in the Food Topics FOOD TIPS Helpful hints & testimonials FOODS TO AVOID Vitamin D, folic acid, refined sugars, excess carbohydrates If you do not see the food you are questioning in this list, it does not contain Vitamin D. If you need further reassurance, you can do a google search and/or contact the manufacturer. THE IMPORTANCE OF AVOIDING VITAMIN D & FOLIC ACID and refined sugar, excess carbohydrates and, when you can, please fill your signature line < see this link for details to include Thank You .. Barb ... |
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AZkick Member in Phase 2/3
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Is something that has whey in it ok? I was looking at a butter type product (vegetable oil spread?), forgot the name right now, but it listed no D, 2% A and no folic. Seems ok, but not sure of any D content due to whey, cream ect. Also wondering about breads. Sars Lee Heart Healthy multi-grain lists 0% vit. A no D, and 2% folic. Whole wheat flower. Again, I think it's ok, but I'm looking to see if I know what to look for in the stores. Trying to learn all I can. Thanks Scott |
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Aussie Barb Research Team
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Scott re Whey see FAQ Why do I have to stop taking supplements? re "about breads. Sars Lee Heart Healthy multi-grain lists 0% vit. A no D, and 2% folic." <<< contains added Folic please see FOODS TO AVOID Vitamin D, folic acid, refined sugars, excess carbohydrates If you do not see the food you are questioning in this list, it does not contain Vitamin D. If you need further reassurance, you can do a google search and/or contact the manufacturer. thanks, Barb ... |
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AZkick Member in Phase 2/3
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Sorry about the question that may have been answered before, but still having a hard time comprehending some of this. (Brain fog?  ) I was thinking whey was a milk product, you know seperate the curds from the whey? I don't understand the suppliment link. Again, please forgive me for all the questions, I am only two or 3 weeks in to learning about all this. I want to get better so I will do all that it takes, and I want to do it right.Scott |
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Aussie Barb Research Team
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Scott The foods are all set out in this thread.. re Dairy and etcc Please see FOODS TO AVOID Vitamin D, folic acid, refined sugars, excess carbohydrates If you do not see the food you are questioning in this list, it does not contain Vitamin D. If you need further reassurance, you can do a google search and/or contact the manufacturer. Thanks, Barb ... |
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five_star_one Member
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I was wondering about flax seed and Vitamin D. Elsewhere, I have seen flax seed listed as a food to avoid because of its high vitamin D content. I found Nature's Path Organic FlaxPlus Raisin Bran which my husband likes. It is made of organic whole wheat flour and bran, raisins, sugar cane juice, flax seeds, oat bran, and extracts. It lists no Vitamin D, but a 30-g serving contains 600 mg of Omega-3 and 500 mg of Omega-6. Would this much flax seed have too great a quantity of Vitamin D? I also notice that one serving contains 20% RDA of iron. Is this an acceptable cereal? Kellogg's Just Right cereal has 10% RDA for folate. I am assuming this cereal is unacceptable. Kellogg's All-Bran has 8% RDA for folacin. I am wondering if folacin is to be restricted the same way as folic acid. I think so, but I just want to check with you. Post Banana Nut Crunch has 10% folate and 40% iron RDA. Any comments and suggestions for a suitable breakfast cereal would be appreciated. My husband has been restricting his intake of grains to breakfast, but he really likes his cereal. He has been eating it with organic cranberry juice instead of milk. Thanks to all of you. I cannot imagine going through this without all of you, and especially Dr. Marshall. Donna |
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Margo Member in Phase 3 
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Donna, I would stay away from foods with flax seed, as it seems to be a strong source of Vitamin D. I don't know about the differences between folate, folacin and folic acid. I look for cereals in the health food section because there are more choices without supplementation. Some are almost twins to the nationally distributed brands. I don't have a favorite cereal at this point, however. As a change, at least in cold weather, you might try oatmeal or other cooked whole grain cereal. Margo |
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