THE FAST OXIDIZER EATING PLAN
By Lawrence Wilson, MD
© May 2013, The Center For Development
Cooked Vegetables. Most adults need to eat nine to ten cups of cooked vegetables each day. This means eating 2- 3 cups of cooked vegetables at least three times daily. Measure the cups with cooked, not raw vegetables. Ideally, each day have at least 2 (two):
- Root vegetables (such as carrots, onions, turnips, rutabagas or parsnips).
- Cruciferous vegetables (such as broccoli, cauliflower, cabbage or Brussels sprouts).
- Greens (such as spinach, Swiss chard, turnip greens, mustard greens or kale).
- Dried herbs on your food. Not only does this add flavor, but it may add vitamins in large amounts. Among the best are parsley, garlic, ginger, sea salt, rosemary, basil, cilantro or coriander, thyme, and marjoram.
This is a lot of cooked vegetables, but they are needed! Eat the cooked vegetables first at a meal, so you won’t accidentally fill up on other food and skip them.
Protein. Eat some high-quality protein twice or three times daily. Most protein needs to be of animal source, such as lamb, chicken, turkey, soft-cooked eggs and preferably raw dairy products such as cheese and yogurt. Avoid all vegetarian diets and avoid raw food diets. Do not eat fish or shellfish (seafood) except for up to 3 or 4 cans of sardines weekly. Most food from the sea is highly contaminated with mercury and other toxic metals today. Avoid all vegetarian diets. Read about vegetarian diets.
Fat and oils. You must have some fat or oils with each meal. The reasons for this are somewhat complex, and are explained in the article on this site entitled Acetates, Fats, Alcohol and Fast Oxidation. This need, and the restriction of dietary sugars of all types, has to do with balancing all of the steps in the glycolysis and citric acid energy pathways or cycles.
Carbohydrates or starches. Those in fast oxidation need a low carbohydrate diet. Sugars and all things sweet, including fruit, are very harmful for fast oxidizers. Obtain most of your calories from fats and oils, rather than from starches and sweets.
Eat only a small amount of complex carbohydrate such as whole grains and starchy vegetables. However, avoid all wheat and spelt products.
Sweets and fruit. AVOID ALL sugars and all things sweet, including fruit. Fruit is too yin, too sugary and upsets blood sugar.
Meal planning. Eat at least three times daily, do not skip meals, and keep the meals simple. Ideally, have only one or two kinds of food per meal. With each meal, have cooked vegetables with EITHER a protein or a starch. Rotate your foods to have some variety in your meals. Organically grown, high quality and preferably fresh food is best.
Water. Drink three quarts of spring water each day. Do not drink with meals, however. Drink an hour or more after meals, and up to 10 minutes before a meal. Drink water, preferably, not soda, coffee, tea or other beverages.
The reasons for each of the items above are explained below. This diet will seem strict to some people. I have found the closer one follows the diet, the better one feels. Change over slowly if you need to, substituting healthier foods for less healthy ones. Here are more details about this diet.
WHAT TO EAT
1. 15% high-quality fats and oils. Acceptable fats are from dark meat chicken, lamb, fatty cuts of natural beef, eggs, raw dairy products such as butter, high-fat cheese or up to 4-6 ounces of raw, whole milk, olive oil, and a little toasted almond butter. Avoid avocado, coconut oil and palm oil.
2. 70% cooked vegetables. To eat this many, you need to eat cooked vegetables three, or perhaps four times daily. All vegetables are okay except the following: mushrooms, artichokes, okra, summer squashes and the nightshades (tomatoes, white and red potatoes, eggplant and all peppers - both sweet peppers and hot peppers). A little cayenne pepper as a spice is fine.
3. About 10% protein, mainly of animal origin. Have some flesh protein daily. ONLY EAT ONE KIND OF PROTEIN PER MEAL. Lamb is the best red meat, not beef in most cases.
4. 1-4% complex carbohydrates. These include concentrated starches such as brown rice, millet, quinoa, amaranth and others. However, avoid all wheat products and limit buckwheat, as well. HAVE ONLY ONE TYPE OF STARCH PER MEAL.
5. Ideally, do not combine a heavy starch with a heavy protein. Instead, have a starch with vegetables, OR a protein with vegetables at each meal. You may also have just a cooked vegetable meal.
6. 0% simple carbohydrates. These include fruits, fruit juices, honey, maple sugar, agave nectar, other sugars, and all other sweets.
7. 0% chemicalized and fast foods. This includes all artificial sweeteners such as aspartame and others. Also, limit stevia and other natural sweeteners. A little stevia or xylitol are okay, but try not to sweeten your food.
8. Eat the Special Foods for health and mental development:
A. Plenty of cooked vegetables, except avoid those mentioned above such as the nightshades.
B. Whole organic blue corn, organic blue corn chips, and/or blue corn tortillas. You may have up to two 7-10 ounce bags of blue corn chips weekly or a few organic blue corn tortillas several times a week. If you do not tolerate blue corn at first, then begin with less, as with all of the foods recommended on this diet.
C. Lamb. Have a full portion at least once and preferably twice each week. While any lamb will do, lamb loin chops are the best. They can come from the supermarket, and need not be organic, as most are quite good.
D. Sardines. Adults may eat one can every other day or 3-4 cans weekly. Any brand is fine.
E. Kelp, but only Nature’s Way or Solaray brands. An alternative is about 1 tablespoon daily of Frontier Herbs or Monterrey Bay Herb Company kelp granules. Avoid other brands of kelp, other sea vegetables and all fish except sardines. Salmon once a month or so, however, is not too bad.
F. Carrot juice. Have 10-12 ounces daily, preferably freshly made, but you may buy it at the market if needed. You may add a small amount of greens to your carrot juice. An alternative once or twice weekly is 1 or 2 ounces of wheat grass juice.
G. Sea salt. Most brands are fine. One that I like a lot is called Hawaiian Blue Sea Salt from the San Francisco Salt Company. However, any will do.
H. Herbs and spices. Excellent spices include ginger, mustard, cayenne, turmeric, garlic and other mild spices. Have some daily, ideally, as spices or condiments. Avoid table salt, which is a horrible junk food. It is toxic, often contains aluminum, and can raise blood pressure. Also avoid table pepper, which is often rancid and can cause joint problems in some people.
HOW TO EAT
With each meal, have plenty of cooked vegetables. Add to this some fat or oil. You may have protein several times daily.
1. Cook almost all food. Raw food is too yin for most people today, especially fast oxidizers. Also, most people cannot absorb their minerals nearly as well from raw or fermented vegetables because the minerals are locked in the tough vegetable fibers. See below for other reasons for cooking foods.
The exception is fats and oils of all kinds, which should be eaten as raw as possible. For example, raw dairy products are best. Do not have more than about 4 ounces of raw milk daily, however, as it is quite yin. Eggs must be soft, with the yolks runny. Good methods of preparation are soft-boiled for about 3-4 minutes (the best), poached, or lightly fried with the yolk runny. Do not eat hard-boiled eggs. When cooking eggs, the yolks should be eaten in a liquid or runny state and the white portion should be semi-solid for best utilization and cleanliness.
2. Eat slowly, chew thoroughly and always have sit-down, relaxed meals. Do not eat on the run, in your car, standing up or while working.
3. Food combining. THE SIMPLER THE MEAL, THE BETTER. Mono meals are excellent (one food at a meal). Otherwise, eat only one type of protein per meal, or one type of starch per meal. Do not combine heavy protein with heavy starch. Instead, eat one starch with cooked vegetables, OR one protein with cooked vegetables.
4. Eat whole foods. Do not use smoothies, powders or blended meals. If you have trouble chewing or swallowing, cook your food adequately and chew it very thoroughly. Smoothies and powders are too yin. Food blended with water dilutes the digestive juices and this is not helpful. For the same reason, do not eat a lot of soups, as they also contain too much water, in most cases, and this tends to dilute the digestive juices.
MORE DETAILS ON THE DIET
15% Fats And Oils. Eat about 2 tablespoons of quality fat or oil three times daily. Those with sympathetic dominance pattern need a little more fat. Excellent sources of high-quality fats and oils include fatty meats such as dark meat chicken, dark meat turkey, lamb, wild game, and fatty cuts of beef. Other good fats are eggs, olive oil, and raw or organic dairy products such as whole milk, butter, full-fat yogurt or full-fat cheeses.
Somewhat less recommended sources of fats and oils are the oils of flaxseed, hemp, sesame or other seeds, nuts and nut butters. Some refined vegetable oil is okay, but not ideal. These are oils such as corn, safflower, sunflower, canola or soy. Other oily foods that can be eaten on occasion are toasted almond or other nut butters.
Avoid most tropical fats include coconut oil, palm oil and avocado. They are too yin. Some health authorities believe these are healthful. However, they are all extremely yin, so they are best avoided or eaten in small amounts only.
Avoid all krill oil, primrose oil, borage oil, which I find are slightly toxic. Also avoid poor quality oils such as those found in fast-food French fries, restaurant deep-fried foods, margarine, shortening, bacon, lard and other butter substitutes. Also avoid processed and canned meats that often contain oxidized fats.
If you are very concerned with high cholesterol: Cholesterol will normalize on a nutritional balancing program in almost all cases without the need for dietary restriction.
If you are very afraid of cholesterol, begin with less meat, eggs and butter. Have more olive oil, flaxseed oil. and perhaps some roasted almond butter, a little natural peanut butter, and perhaps and a little coconut oil to obtain your fats and oils. Do not eat a lot of coconut or palm oils, as these are very yin in Chinese medical terms.
70% cooked vegetables. Eat a variety of cooked vegetables, BUT NOT SALADS. The body cannot absorb enough minerals from salads, so please do not eat salads.
Fill at least 2/3 of your plate with vegetables. You may also have a meal of just a vegetable or two, such as a bunch of steamed carrots, or a half a head of broccoli or spinach. Fresh and organic are best, although some frozen vegetables such as peas and green beans are acceptable, too.
Root vegetables such as turnips, carrots, onions, garlic, and rutabaga are excellent. Cabbage, broccoli, Brussels sprouts, bok choy, cauliflower and most green leafy vegetables are also superb.
Avoid the nightshade family of vegetables. These are red and white potatoes, all tomatoes, eggplant and all peppers. These are irritating to the body, somewhat toxic, and very yin as they are mainly fruits, not vegetables. Anything that contains seeds is a fruit.
Acorn and winter squash are okay in moderation. The summer varieties of squash such as zucchini and sunburst squash are less recommended. They are too yin. A few other vegetables such as all mushrooms, okra, cucumber, jicama, asparagus and other salad greens such as lettuce are also not recommended. These are not as healthful for various reasons.
Avoid most canned vegetables, canned soups, and spoiled or old vegetables that are not fresh. However, canned vegetables are better than no vegetables at all.
Very few people eat anywhere near enough cooked vegetables. You will need to eat them twice or preferably 3 or 4 times daily.
Toppings. If you don’t like plain vegetables, add toppings for flavor. These can include butter, cream, whipped cream, salt, garlic, cayenne or mustard powder, soy sauce, salad dressings, almond sauce (almond butter and a little water mixed together), pesto sauce, or chili sauce.
Read How To Add More Vegetables To Your Diet for many other vegetable suggestions.
About 10% protein, mainly of animal origin. Natural, hormone-free meats are best. Have 4-5 ounces of protein twice daily, and less for children depending on their size (see babies and children sections below). The best protein foods are:
Red meats: Lamb is generally best. Have it twice weekly in most cases. Wild game and lamb contain some omega-3 oils, as well. Lamb from the supermarket is usually fine. Cook all meats lightly only. Meats should not be cooked for more than about 45 minutes at the most, and much less in most cases.
Poultry: Naturally-raised or Foster Farms chicken, turkey and some duck if available. Natural chicken and turkey sausage are also okay, but not as good as fresh meat. Turkey or beef jerky are also okay for snack food if it is not laced with chemicals. Do not cook chicken for more than 1.5 hours for a whole chicken, and less for chicken parts.
Bone broth: This is optional. Make this by cooking or simmering bones only in some water, overnight or even for a few days. It is tasty and very good for the bones and to obtain minerals.
Eggs: Eat healthy eggs from the store or from a farm, up to about 8 per week or perhaps a few more in some cases. Always cook eggs lightly so the yolks are runny. Soft boiled are best, or they can be poached, or even fried lightly, but always with the yolk runny.
Raw Dairy: An excellent food for most people is some raw goat milk, raw goat cheese, or raw goat yogurt. Cow’s dairy is not quite as good, although raw cream and butter are excellent. You may also have some raw kefir and full-fat raw yogurt. If you cannot find raw dairy, organic dairy products are the next best. Avoid most commercial dairy products, if possible.
Fish and seafood: Sardines are an excellent food. They are a rich source of omega-3 fatty acids, vitamin D, calcium, RNA and DANA, and the nerves, and skin are helpful for most people. Also, they are so small that mercury does not accumulate in them to any great extent. If one eats 3 or 4 cans of sardines weekly, no additional supplemental omega-3 fatty acids or vitamin D should be needed.
All other fish, sadly, along with seafood, are not recommended, as they are all contaminated with mercury today. Shellfish and other ‘seafood’ is terribly contaminated with toxic metals today, such as shrimp, crab, lobster, scallops, oysters, octopus, calamari, eel and others.
Less desirable protein foods, but okay once or twice weekly ONLY.
1.Other small fish. In addition to several cans of sardines, which are highly recommended, once or twice weekly you may have very small fish such as anchovies, herring, smelt and sole. Wild caught may be more healthful, but not necessarily.
2. Beef. Once a week you may have a meal with naturally-raised beef. Almost all beef is quite hybridized today. For this reason, it is not quite as good a food.
3. Dried beans. Twice weekly you may have dried beans that are well-cooked. Lentils are among the best. Others include cannellini beans, pintos, black beans, split peas, black-eyed peas, kidney beans and others. These foods are much more yin, and they are low in etheric energy, an energy that is helpful for most people. Also, they can be slightly toxic in subtle ways.
4. Soy products. Once a week you may have a small amount of tofu or tempeh. However, these are lower quality proteins. Avoid all other soy products such as soy milk, protein powders, Hamburger Helper, and “textured vegetable protein”.
5. Peanuts and peanut butter. Even natural peanut butter may contain some aflatoxin, and for this reason peanut products are not recommended. Peanuts are also beans that are more yin and slightly toxic.
6. Protein powders and drinks. These are not recommended. Whole protein foods are preferable to powders and liquids. The reasons are that the powders and smoothies are: 1) bad food combinations, 2) too much liquid, which dilutes the stomach juices and is hard on the intestines, 3) too yin (broken apart, raw and liquidy are all yin qualities), 4) generally contain less nutrition than the whole food, and 5) are eaten in a hurry, rather than cooked, eaten warmed, and chewed thoroughly for proper absorption.
Protein Foods To Avoid:
1. All medium-sized and especially all large fish. Fish such as tuna, shark, ahi, mahi mahi, halibut, game fish and even salmon, except on occasion, are too high in mercury to be eaten.
2. All shellfish. These are too high in toxic metals in almost all areas of the world, as they are caught close to shore.
3. All pork, ham, bacon, pork rinds, pig intestine used in sausage, and other pig products. These often contain parasite eggs, no matter how well cooked they are.
4. Most processed meats. These include most hot dogs, bologna, salami and sausages. Most contain toxic chemical additives and are often not fresh enough. 100% natural processed meats with no additives are okay, though not ideal, but only if made without any pig products. Note that pig intestines are usually used to make all types of sausages and some hot dogs.
5. Nuts and seeds. Nuts and seeds are not recommended foods because they are quite yin, more difficult to digest for most people, hard on the intestinal tract, and slightly toxic. An exception is roasted or toasted almond butter, which is helpful for many people and may be eaten in moderation. Nut and seed butters are slightly more yin than the whole food, but much more digestible than the whole nuts and seeds, providing they are fresh.
Read the article entitled Proteins for more on this subject.
1-4% complex carbohydrates. These may include organic blue corn or organic yellow corn tortillas or tortilla chips, brown rice or even a little white Basmati rice, quinoa, millet, and perhaps some oats, rye, barley, kamut and amaranth. Buckwheat is slightly toxic and best avoided.
Some people should avoid all gluten-containing grains such as rye, oats and barley, at least until their digestion improves.
Pasta or noodles can be eaten that are made from rice, corn or quinoa. Starch from vegetables such as carrots or sweet potatoes are fine. Do not eat much sweet potato or yams, as they are too starchy.
Avoid all wheat products, including organic whole wheat, flour products and all prepared foods made with wheat. Wheat is too hybridized today and not a quality food any more. It is irritating to the intestines and has a lower protein content and a high content of glutamic acid, which is irritating.
0%, or close to it, simple carbohydrates. These include fruits, fruit juices, sugars, honey, maple sugar and other sweets. Fruit, unfortunately, causes many problems today. Reasons for this are that it is 1) extremely yin in Chinese medical terminology, 2) too high in sugar so it upsets the blood sugar, 3) contains fruit acids that upset the digestion, 4) favors the growth of candida albicans and other yeasts and fungi in the body, 5) often sprayed with pesticides even if labeled organic, and 6) the mineral balance in fruit seems to be less desirable today for some reason.
Most of our clients feel much better avoiding all fruit. You may have a few berries or an apple occasionally, but fruit is not really permitted with this program. I know this is different from many other dietary programs, but it works extremely well.
Also Avoid all foods in which one of the first four ingredients is sugar, honey, dextrose, glucose, fructose, corn syrup, rice bran syrup, honey, agave nectar, maple syrup, maltose chocolate or malt sweetener. Also avoid candy, cookies, cakes, pastries, ice cream, soda pop and other sweet prepared foods. These cause wide fluctuations in blood sugar and insulin levels.
Artificial sweeteners. Try not to substitute Nutrasweet, aspartame, Equal, Splenda, saccharin or other artificial or non-caloric sweeteners. If you must use a sweetener, use a very small amount of xylitol, mannitol or stevia. DO NOT USE A LOT OF ANY OF THESE SWEETENERS, HOWEVER. Weaning yourself off sweets and sweeteners may take some time or effort, but is well worth it. Learn to eat food without the need for sweeteners of any kind.
0% chemicalized, “junk” foods and “fast” foods. These are of much poorer nutritional quality, in general, and are often irritating or toxic for the body. They make up the bulk of most restaurant food, and occupy the middle isles of the supermarkets. They cost more for what you get, and will ruin your health.
The most common of these are white flour products such as breads, pastries, donuts, bagels, pretzels, cup cakes, cakes, ice creams (unless very simple with very little sugar or chemicals), other baked goods, Kool-aid, soda pop, beer, wine, hard liquors, sweet coffees, sports drinks like Gatorade and Recharge, candy bars, health food bars, chocolates and similar items.
Beverages. Adults need to drink about 3 quarts of preferably spring water daily. A second-best option is carbon-filtered tap water. Do not buy fancy water filters containing KDF media and others. These damage the water. The best is carbon-only filtration, even though it does not remove most toxic substances from the water.
Buying spring water in plastic jugs at the supermarket is perfectly safe, in my long experience with water. Another option is to have spring water delivered to your home in recycled plastic containers. A third option is to find a spring nearby where you can fill up your own containers, often at no charge. Go to http://www.findaspring.com to locate a healthful spring or other water source near where you live.
Avoid reverse osmosis water. This is extremely important. It does not seem to hydrate the body well enough. Also, it is too yin, it does not provide any minerals, and it seems to cause mild plastic poisoning because the water is forced through a plastic membrane. This is much worse, in my experience, than drinking out of plastic jugs and bottles.
Well water and plain tap water are often contaminated with various chemicals, although some of it is okay. I would always filter it with carbon, however, even if tests indicate it is safe.
Avoid alkaline waters. Alkaline water makes the body too yin, often contains toxins found in tap water, and the water is usually passed over platinum plates, which makes the water even more toxic. Also avoid most “designer” waters, which are not worth the money and are often made with reverse osmosis water or other types that we don’t find are good for the body. For much more on water, read Water For Drinking.
Mild teas and up to one cup of coffee daily are okay, but coffee is not recommended. Also, up to 4 ounces of raw or organic milk daily for adults and most children is okay if they are not sensitive to it.
Carrot juice. Ten to twelve ounces of carrot juice or 1-2 ounces of wheat grass juice are excellent for almost everyone. Preferably, make carrot juice freshly at home. However, it can also be bought at the health store or other outlet. Any type of carrot juicing machine will work. Do not use a Vita-Mix or other blender, however. It does not do the same job. If you are very sensitive to the sugar in the carrot juice, make your juice, drink half of it immediately, and save the rest in the refrigerator to drink in a few hours.
DO NOT DRINK WATER OR OTHER BEVERAGES WITH MEALS. Drink only enough with meals to take your supplements. Drink one hour after meals, or up to about 15 minutes before meals. An excellent idea is to drink about 1 quart or 1 liter of water upon arising, before breakfast. You may drink some of this while in the sauna, for example.
OTHER ASPECTS OF THE DIET
Cooking Utensils and Methods. For cooking use glass, enamel, stainless steel, non-stick or coated aluminum. Using a food steamer is fabulous for those who want easily prepared, healthful meals. Crock pots may be used for vegetables, but don’t cook meats for hours. Baking is less recommended than steaming, stir-frying or crock-pots because of the higher temperature, although a baked chicken now and then is fine. Frying and barbequing are okay as a change, but not as good due to the high heat.
If you cannot shop more than once a week, place your vegetables in the bottom of the refrigerator. A simple, inexpensive device called the Fridge Freshener will keep vegetables and meats fresh much longer. To order, call 1-877-877-0747 or go to www.naturesalternatives.com.
Fresh meats are much tastier than most frozen meats. However, to keep meats in the freezer, divide meats into meal-size portions. Then place the fresh meats in plastic bags in the freezer. However, try to eat meats quickly, rather than leave them in the freezer for weeks or months. Defrosting meat is often unnecessary, provided it is not too thick. It will cook rapidly if sliced thin, or if is naturally not more than about 1 inch thick.
Avoid exposed aluminum cookware and microwave ovens. Microwave ovens seem to damage the food more than standard cooking methods. Making the simple effort to nurture yourself by preparing healthy meals is often important for healing and maintaining health.
Eating Habits. Eat regular, relaxed, sit-down meals. If possible, eat only one or two foods at each meal. This simplifies digestion greatly. Eat slowly and consciously, and chew thoroughly. Chewing each mouthful at least 15-20 times will assure better digestion.
Keep the conversation pleasant during meals. Do not criticize children or discuss very negative topics at meal times. Make your meals a pleasant activity.
Stop eating before you feel stuffed. Also, sit for at least ten minutes after you finish eating, or if possible, take a short nap or siesta after eating.
Avoid eating in the car, while standing up, while on the phone or while rushing around. These habits impair digestion and reduce the value of the food. Also, avoid drinking most liquids with meals, as this tends to dilute the digestive juices. Drink up to 15 minutes before meals and one hour or more after meals.
Meal Suggestions. Mainly cooked vegetables are the staple of this diet. These supply hundreds of nutrients no longer found in our food in large quantities. Have at least 2 tablespoons of fat or oil with each meal. You may have a protein twice daily, or even three times in some cases. If you are hypoglycemic and must eat often, have four or up to six small meals daily.
Strictly avoid vegetarian or semi-vegetarian diets. Vegetarian diets are all too yin, and are missing or low in vital nutrients such as zinc, carnitine, taurine, alpha-lipoic acid, some B-complex vitamins in many cases, and others. Have animal flesh protein daily. The only exception is people with cancer. Cancer patients should strictly avoid all red meats and eggs until they are healing well, mainly due to the higher iron content of these foods.
Ideally, rotate your foods so you do not have the same food every day or at least every other day.
Snacks. If your blood sugar is unstable, have a snack or preferably a small meal in between your main meals that contains some fat and perhaps a little protein. Examples are a soft-boiled egg or two, beef or turkey jerky if it is not full of chemicals, some raw goat cheese, or a little roasted almond butters on a few rice crackers. If blood sugar is very unstable, you may need five or six small meals per day for a few months or so, until your health improves.
Eating Out. Eating in restaurants is not recommended, although an occasional treat is fine. If you will not cook at home, however, then it is possible to eat well in restaurants provided you do it correctly.
The best restaurants are those that offer plenty of cooked vegetables such as ethnic Chinese, East Indian, and Thai restaurants. Some are not clean, but others are acceptable.
Problems with eating out are: 1) limited food choices, 2) cleanliness and food safety problems, 3) low food quality, 4) hidden chemical additives, and 5) noisy or distracting environments that are not ideal for digestion.
For example, Mexican restaurants usually serve too many carbohydrates and not nearly enough cooked vegetables. Italian food restaurants may be okay, but offer too much wheat and salads, and not enough cooked vegetables.
AVOID the standard fast-food restaurants, and most chain restaurants. They often cut corners, and serve too many chemicals and junk foods, and the overall food quality is quite poor.
When eating out: Sit in a quiet area away from noisy tables and blaring televisions or music. Ask that music be turned down. Always ask for exactly what you want. Most good restaurants will be happy to comply. For example, ask for double or triple orders of cooked vegetables. If bread is served, ask that it be taken away. Ideally, bring your own water if you need it, or skip drinking water altogether. Bring your supplements along.