Food list SUMMARY THE SLEEKGEEK REBOOT The Sleekgeek REBOOT is a short and focused 30-day nutrition challenge designed to re-orientate you towards healthier eating habits and better overall health. The REBOOT s rules are that for 30 days you focus on only eating meat, fish, seafood, eggs, vegetables, fruits, nuts and seeds. At the same time, you avoid eating anything containing added sugar or sweeteners, industrial seed / vegetable oils, grains, dairy, and legumes. To make it a bit easier to understand, we have created 3 different lists: Green List = eat this Red List = don t eat this Orange List = maybe eat this Please refer to The Sleekgeek REBOOT section in the introduction of the REBOOT Success Guide for an explanation about each list of foods and why or why not they are allowed on the REBOOT. REBOOT FOOD LIST Below you will find a basic REBOOT food list that provides an overview of the foods in the green, red, and orange lists that you can use for quick reference. You will also find a table summarizing these lists which is perfect to print out and stick on your fridge, keep in your purse/wallet, save on your phone, or put wherever else you think you might find handy. EXPANDED FOOD LIST After the REBOOT food list and table summary you will also find a more in-depth and expanded list of allowed and now allowed foods. We have taken our basic recommendations from our initial guidelines and elaborated on it to include some of the most commonly asked about foods or just anything else that came to mind when helping REBOOTers include some more variety in their meals. Throughout the food list we classify the various foods as either protein, vegetables, starchy vegetables, fruit, or fats as that is how we refer to them in our Food Matrix resource. 1 Copyright 2016 SA (Pty) Ltd All rights reserved.
FOOD LIST SUMMARY [Green List] EAT this for 30 days: Meats (e.g. chicken, pork, beef, lamb, turkey, ostrich, venison, offal) Fish and Seafood (e.g. trout, tuna, salmon, hake, kingclip, snoek, shrimp, lobster, mussels, clam, crab) Eggs (yes yolks and all!) Vegetables (e.g. spinach, broccoli, cauliflower, tomatoes, carrots, mushrooms, peppers, cucumber, celery, onions, cabbage, lettuce, baby marrow, beetroot) Fruits (e.g. strawberries, raspberries, blueberries, apples, bananas, oranges, naartjies, watermelon, cherries, grapes, grapefruit, peaches, pears, lemons, avocado) Nuts and Seeds (e.g. almonds, cashews, macadamias, hazelnuts, walnuts, pecans, pumpkin seeds, sunflower seeds, chia seeds, sesame seeds NO peanuts) Spices, Herbs, and Salts (e.g. thyme, garlic, vanilla, ginger, sage, oregano, parsley, black pepper, salt, cumin, cinnamon, tumeric) Healthful oils for cooking (e.g. coconut oil, olive oil, avocado oil, macadamia nut oil) Drinks (e.g. Water as a foundation, supplemented if you wish by teas, coffee, freshly juiced vegetables, fruit-infused-water, and coconut water) 2 Copyright 2016 SA (Pty) Ltd All rights reserved.
FOOD LIST SUMMARY [Red List] DON T eat this for 30 days: Added Sugar or Sweeteners - Real or Artificial (e.g. table sugar, agave, xylitol, honey, coconut sugar, stevia, aspartame, high fructose corn syrup, maple syrup - any sweeteners) Industrial Seed / Vegetable Oils (e.g. canola oil, corn oil, soybean oil, sunflower oil, grapeseed oil, margarine, hydrogenated oils) Grains (e.g. wheat, corn, oats, rice, quinoa, rye, barley, millet - yes, this means no breads/pastas/pizza/cereals Dairy Products (e.g. milk, cheese, yoghurt, cream) Legumes (e.g. chickpeas, soy, lentils, peanuts) Processed Drinks (e.g. alcohol, sodas and soft drinks, commercial fruit juices, energy drinks) In general, anything that has been highly refined, processed, or artificially made. No cheating or deviating from the plan for 30 days - if you do it s back to day 1! 3 Copyright 2016 SA (Pty) Ltd All rights reserved.
FOOD LIST SUMMARY [Orange List] A few EXCEPTIONS and GREY AREAS: Starchy vegetables - Consume in moderation, ideally after or to fuel a workout. (e.g. potatoes, sweet potatoes, butternut, pumpkin, squash, cassava, yams) Certain legumes - Healthy and allowed regardless of botanical classification due to being more pod than bean. (Green beans, sugar-snap peas, and snow peas are the ONLY ones allowed) Butter and ghee - Allowed regardless of being dairy due to high amounts of beneficial nutrients and the good guys in the war against margarine. (if you are worried about milk solids / lactose, try clarifying butter into ghee or just don t consume it at all) Dates - Allowed, but VERY high in sugar and should not be abused / eaten frequently / eaten in large quantities. (1 date = 4.5g of sugar. Yes, 1 teaspoon of sugar EACH. 4 dates = 1 doughnut. Useful as a natural sweetener in things like smoothies.) Dried fruit - Allowed, but VERY high in sugar and should not be abused / eaten frequently / eaten in large quantities. (1 handful of raisins = 15g or 3 teaspoons of sugar. Useful in homemade trail mixes along with nuts / seeds / coconut while hiking and exercising.) Vinegars - Allowed as an exception. A great way to make salads tastier and encourage eating healthy foods. (Has several benefits like lowering blood sugar response to a meal, lowering blood pressure, inhibiting atherosclerosis, being antimicrobial, and good for digestion.) Non-Dairy Milks - Allowed, but can be very calorie dense, nutritionally empty, outrageously expensive to buy, and contain many nasty additives. (Use strategically in small quantities to supplement smoothies or make black coffee, etc, more tolerable. Make homemade if possible.) Pseudo-Junk Foods and Healthy Treats - Strongly discouraged, healthy ingredients can still be eaten in unhealthy amounts, but may provide a psychological relief to some and still better than actual junk food. (Most desire for things like pan cakes, brownies, macaroons, cakes, cookies, and so on stem from previous unhealthy eating habits and are part of what has gotten modern society so far away from real food and good health in the first place.) 4 Copyright 2016 SA (Pty) Ltd All rights reserved.
FOOD LIST SUMMARY [GREEN LIST] ALLOWED Meats (chicken, pork, beef, lamb, Fish and Seafood (trout, tuna, salmon, hake, [RED LIST] NOT ALLOWED Added Sugar (sugar, xylitol, honey, Industrial Seed / Veg Oils (canola oil, soybean oil, sunflower oil, margarine, [ORANGE LIST] EXCEPTIONS Starchy Vegetables (consume in moderation) Certain Legumes (green beans, sugar-snap peas and snow peas are allowed) Eggs (allowed, yolks and all) Grains (wheat, corn, oats, rice, Butter and Ghee (allowed) Vegetables (spinach, carrots, onions, Dairy Products (milk, cheese, yogurt, Dates (allowed but very high in sugar) Fruits (berries, apples, bananas, Nuts and Seeds (almond, cashew, pecan, Spices, Herbs and Salts (thyme, garlic, ginger, salt, Legumes (chickpeas, soy, peanuts, Processed Drinks (alcohol, sodas, fruit juice, Anything highly refined, processed, or artificially made. Dried Fruit (allowed but very high in sugar) Vinegars (allowed) Non-Dairy Milks (allowed) Healthful Cooking Oils (coconut oil, olive oil, avo oil, No cheating or deviating from the plan during the 30 days - if you do it s back to day 1! Healthy Treats (strongly discouraged) 5 Copyright 2016 SA (Pty) Ltd All rights reserved.
Food list [ALLOWED] MEAT (FOOD MATRIX = PROTEIN ): All meat is allowed. You should pay attention to food quality, ideally choosing fresh meat over preserved (i.e. biltong), free-range / grass-fed / organic over factory farmed, local over imported, etc. Including but not limited to: Beef Chicken Goat Goose Lamb Ostrich Pork Rabbit Turkey Venison These can come in many forms, such as steaks, thighs, mince, bacon, chops, biltong, etc. [ALLOWED] FISH AND SEAFOOD (FOOD MATRIX = PROTEIN ): All fish and seafood is allowed, both freshwater and saltwater. You should pay attention to food quality, ideally choosing fresh seafood over preserved (i.e. tinned), wild-caught over farmed, local over imported, etc. Including but not limited to: Angelfish Bass Calamari Clams Crab Crayfish Kingklip Lobster Mackerel Mussels Oysters Prawns Shrimp Salmon Sardines Tilapia Trout Tuna Yellowfish 6 Copyright 2016 SA (Pty) Ltd All rights reserved.
EXPANDED FOOD LIST [ALLOWED] EGGS (FOOD MATRIX = PROTEIN ): All eggs are allowed. You should pay attention to food quality, ideally choosing eggs from chickens that were freerange / cage-free / fed organically over conventionally factory raised chickens. Chicken Eggs Duck Eggs Goose Eggs Ostrich Eggs [ALLOWED] VEGETABLES (FOOD MATRIX = VEGETABLES ): All veggies are allowed. You should pay attention to food quality, ideally choosing vegetables that have been grown organically and without the use of pesticides over conventional methods, local over imported, in-season over out-ofseason, etc. Including but not limited to: Artichokes Asparagus Beets Broccoli Brussels Sprouts Cabbage Carrots Cauliflower Celery Collard Greens Cucumber Eggplant Kale Lettuce Mushrooms Mustard Greens Onions Peppers Radishes Rhubarb Rutabaga Seaweed Spinach Swiss Chard Tomatoes (Tricky: Actually a fruit, but you should consider them to be a vegetable on the REBOOT) Turnips Watercress Zucchini [ALLOWED] STARCHY VEGETABLES (FOOD MATRIX = STARCHY VEGETABLES ): Starchy vegetables are vegetables that are very dense in carbohydrates and are ideally eaten in moderation until leanness / weight-loss goals are achieved, or eaten post-workout using the safe strategy of earning your carbs. Butternut Squash Pumpkin 7 Copyright 2016 SA (Pty) Ltd All rights reserved.
EXPANDED FOOD LIST Potatoes Squash Sweet Potato Yams [ALLOWED] FRUIT (FOOD MATRIX = FRUIT ): All fruit is allowed, but you should note that they can be very high in sugar and you may wish to apply a similar strategy as with the starchy vegetables above by moderating intake or limiting them to only post-workout. An exception is perhaps berries, which tend to be very low in sugar and have a fairly low carbohydrate content. You should pay attention to food quality, ideally choosing fruits that have been grown organically and without the use of pesticides over conventional methods, local over imported, in-season over out-of-season, etc. Including but not limited to: Apples Apricots Bananas Blackberries Blueberries Boysenberries Cherries Cranberries Figs Grapefruit Grapes Guavas Kiwis Lemons Limes Lychees Mangoes Oranges Passion Fruit Peaches Pears Persimmons Pineapple Plums Pomegranate Raspberries Star Fruit Strawberries Tangerines Watermelon 8 Copyright 2016 SA (Pty) Ltd All rights reserved.
EXPANDED FOOD LIST [ALLOWED] NUTS (FOOD MATRIX = FATS ): All nuts (except peanuts, which actually aren t nuts, but a legume) are allowed. You should ideally choose raw nuts over salted and roasted. Various nut butters are also allowed, but check for added ingredients and note that they are extremely dense in fat and carbohydrates, meaning you should moderate their consumption. Including but not limited to: Almonds Cashews Coconut (Tricky: Actually a seed/drupe but implemented like a nut) Hazelnuts Macadamias Pecans Pine Nuts Walnuts [ALLOWED] AVOCADO (FOOD MATRIX = FATS ): Avocado (Tricky: Actually a fruit, but you should consider them to be a fat on the REBOOT) [ALLOWED] SEEDS (FOOD MATRIX = FATS ): All seeds are allowed and are a great source of fibre as well as several micronutrients. We encourage you to add these into things like salads, smoothies and trail mixes whenever possible as most diets are greatly lacking in these. Including but not limited to: Chia Seeds Pumpkin Seeds Sesame Seeds Sunflower Seeds [ALLOWED] OILS, SALAD DRESSINGS AND COOKING FATS (FOOD MATRIX = FATS ): All non-vegetable/seed oils are allowed. The list below is pretty much an exhaustive list as there isn t much else that isn t highly refined or processed. Coconut oil or extra-virgin olive oil should be your go-to cooking oils. Apple Cider Vinegar Avocado Oil Coconut Oil Ghee Macadamia Oil Olive Oil Tabasco Sauce (plain) Vinegar Etc 9 Copyright 2016 SA (Pty) Ltd All rights reserved.
EXPANDED FOOD LIST [NOT ALLOWED] PROHIBITED FOOD LIST: It s impossible for us to create an all-inclusive list of everything not allowed on the REBOOT, so you will need to read and comprehend the core REBOOT principles and then apply some critical thinking of your own to decide if something is allowed or not. Some of the most commonly asked about ingredients or foods are listed below. Use these as sort of examples to examine the REBOOT way of thinking. Prohibited foods include but are not limited to: Alcohol (beer, ciders, spirits, liqueurs, Aromat Aspartame and other artificial sweeteners (APM, AminoSweet, Aspartyle-phenylalanine-1-methyl ester, Canderel, Equal, NatraTaste, NutraSweet, Beans and legumes (black beans, broad beans, fava beans, kidney beans, lima beans, mung beans, navy beans, pinto beans, red beans, etc EXCEPTION: Sugar snap peas and green beans in their pods are allowed) Biscuits Bread (toast, sandwiches, burger buns, hotdog buns, rolls, croissants, bagels, Butter Cereals (containing grains, added sugars or artificial ingredients, Cheese Chewing Gum / Bubble Gum Chickpeas Chips Chocolates Coconut Sugar Cookies Corn and Corn Products Crackers Dairy Products Erythritol / Sugar Alcohol Energy Drinks (Red Bull, Monster, Rockstar, Biogen, Berocca, 5-Hour Energy, Fettuchini Flavoured Water Frozen Yogurt Fruit Juice (home-made without any added sugar may be an exception, but not recommended) Fudge Futurelife Herbalife High-Fructose Corn Syrup Honey Ice Cream Lasagne Lentils Maple Syrup Margarine Milk Miso Muffins Oats Pasta 10 Copyright 2016 SA (Pty) Ltd All rights reserved.
EXPANDED FOOD LIST Pastries Peanuts and Peanut products Pies Popcorn Pretzels Protein Powders (Casein, Whey, Hemp, Pea, Refined Vegetable Oils (Canola Oil, Corn Oil, Soybean Oil, Sunflower Oil, Margarine, Sodas (Coke, Sprite, Pepsi, Mountain Dew, Fanta, Soy Beans and Soy Products Spray n Cook / Cook n Bake Sweeteners (Isomalt, Malitol, Polydextrose, Saccharin, Sorbitol, Sucralose, Xylitol, Candarel, Yogurt Wheat and Wheat products Etc [MAYBE] EXCEPTIONS AND GREY AREAS: The Orange List on the REBOOT contains a group of maybe foods that either don t fall exactly in the Green List or Red List, or can be either depending on your personal preference. You can find out more about the Orange List here. Butternut Squash Pumpkin Potatoes Squash Sweet Potato Yams Etc After considering the core REBOOT guidelines, if you are still unsure, feel free to ask our support group on Facebook. 11 Copyright 2016 SA (Pty) Ltd All rights reserved.