20% PROTEIN / 15% FAT / 65% CARBS
Monkey Diet Types are typically balanced oxidizers with alkaline blood pH, or slow oxidizers (with normal insulin levels), and normal blood pH. So, the Monkey Diet is for people who utilize carbohydrates well, and need to lower blood pH into the normal range. In order to do this, a low fat, high carbohydrate diet is needed.
Your body gets the maximum amount of energy from a diet high in carbohydrates, such as vegetables, fruit, rice, and pasta, rather than protein and fat, such as steak, bacon, and oils. It is very similar to what a monkey would eat, and that’s how we came up with the name!
GENERAL GUIDELINES FOR FOLLOWING THE MONKEY DIET TYPE
Below you will see the Monkey Diet Type Food Pyramid. The primary foods to choose for your meals include vegetables, complex carbs, fruit, and some protein. Typically, Monkeys do well with leaner cuts of protein, such as fish or chicken breast. A great Monkey Diet meal is a small filet of salmon with a large side of sauteed vegetables over wild rice. You are getting some lean protein from the salmon, vegetables, and complex carbohydrates from the rice. You can even make a nice fruit salad for dessert, to get in more fresh foods! Yum!
KEY POINTS
• The Monkey Diet is a low fat, high carbohydrate diet with only some animal protein and fat.
• Monkeys get maximum energy from plant-based foods, like fruits and vegetables.
• Monkeys only need a small amount of animal protein and fat.
How to Make Your Monkey Diet More Energy Efficient
Ok, so there’s an enormous waiting list for fuel efficient cars, the light bulb has been re-invented to be more energy efficient, but what have you done for your diet to maximize the energy output from the fuel you give it? We are not just talking about eating less, but making sure what you eat is actually giving you energy. Remember, food is the fuel for our bodies, and we want to put in the right fuel to give us the most amount of energy. “To have more energy” is the number one goal of most patients we see here for the Hauser Diet program. For various reasons, their energy just seems depleted. It is an effort to make it through the day, and no matter how “healthy” they feel they eat, they feel tired.
Let’s review the basics of “energy efficiency” on the Monkey Diet:
SMART FAT INTAKE
Before you start thinking about switching over to “fat free” sour cream, salad dressing, cream cheese, and the like, we should set the record straight. The Monkey Diet is about eating low fat, naturally. While fats are necessary, the real thing should always be eaten, and in small amounts. A diet too high in fat slows a Monkey down. This means oils, bacon, high-fat meats, cream and cheeses are limited. Brisket smothered in a cheese sauce served with French fries is no Monkey fuel! If you are tired, look at your fat intake.
GO BANANAS FOR PLANT-BASED FOODS
Monkeys, you may not realize how the vitamins and antioxidants from fruits and vegetables can really make you feel great. Often we have people who just do not feel they can cook vegetables to make them taste good. Hence, they do not eat a lot of them and continue to eat a lot of meat instead of switching to more vegetarian-based meals. Want to grill tonight? Try some large colorful veggie kabobs, lightly brushed with olive oil and rosemary. Serve with a small piece of lemon-pepper fish or a tofu kabob- yum!
REMEMBER TO EAT
Monkeys tend to be busy people with not a lot of time to think about food. Hence, many of our patients who are Monkey Diet Types tend to not look at their diet when they question their lack of energy. Often we find that Monkeys only eat once per day, and while some Monkeys feel ok doing this, others don’t- especially those who exercise! Having a veggie-based snack, such as a salad can add a nice boost of energy to your day. One of our favorite vegetables is arugula, a salad green. Tossed in just a little olive oil and sprinkled with sea salt, it is the tastiest snack. Add in some black beans, tomatoes and shredded carrots and you’ve got a great little salad pick-me-up!
DUMPING THOSE PROCESSED FOODS
The Hauser Diet is all about bringing fresh, whole foods back to the table. It is amazing the difference we often see in patients after getting them to drop the processed diet foods: “meatless” meats, “fat-free” foods, frozen and boxed meals, and get them to start cooking more from scratch. We are talking simple meals that take the same amount of time to cook as it would to wait for the pizza delivery guy. Now, we are not saying a Monkey can’t enjoy a nice veggie pizza now and then—who doesn’t?! But eating pizza 4 times a week, along with canned/boxed, and pre-made meals is not conducive to an energy efficient Monkey Diet.
Getting Protein on the Monkey Diet
As a Monkey, your diet is primarily vegetarian/plant based with just a small amount of protein and fat. Monkeys need protein, but only 1/3 of their food intake should come from it. So as a helpful general rule visual, if you have a plate of food in front of you, 1/3 the plate should have protein on it (lean, trimmed meats; fish; and tofu are some Monkey choices), 2/3 should have complex carbs like a rice and bean side dish for example. Monkeys do not process high fat, animal-based foods well. Having a lot of cheese and bacon, for example, is not good choices for a Monkey.
But does the monkey diet provide enough protein? For this bodybuilder it did.
It’s common knowledge in the fitness world that if you want to beef up, you need to pack in the protein. We’re sure you have seen the guys with big muscles in the gym drinking protein shake after protein shake in order to gain every ounce of muscle that they can. But is a high protein diet good for every bodybuilder? The Hauser Diet says no! Body builders still need to know their Diet Type in order to gain muscle. Would you believe us if we told you that we recently had a bodybuilder come to see us and we prescribed the Monkey Diet?
Eric came to see us as a 37 year old man trying to get back into weight training and gain some muscle. Unfortunately he was discovering that his body was not gaining muscle like it used to, despite the fact that he ate much healthier than he used to. He ate mostly protein and drank protein drinks and workout recovery drinks. He took a number of high quality supplements, but he couldn’t gain muscle and his energy was lower that he would have liked for it to be.
Eric was intrigued by the Hauser Diet because of its individualized approach to diet. When he came to see us he was sure that he would be an Otter or a Lion. He was surprised the find out that he was a slow oxidizer and that he had acidic blood pH. Since most slow oxidizers are Monkeys or Giraffes and most people with acidic blood are Otters or Lions, we had to wait to see the results from his hormone testing to make a call on the right diet for Eric. After a few days, we learned that Eric’s testosterone level was low and was most likely the cause for his acidic blood pH. Therefore we were able to prescribe the Monkey Diet for him to support his slow oxidation. We instructed Eric to continue the protein recovery drinks, seeing that he participated in more intense activity than the average Monkey, but his meals would need to be complex carbohydrate and vegetable based. Interestingly, Eric’s insulin levels were also low. Since insulin helps build muscle, the Monkey diet was perfect for him – by introducing more carbohydrates to his diet, Eric would see a slight increase in insulin levels, which would in turn help him with the muscle gain he desired.
So even though most people think that high protein diets are good for a certain population while vegetarian diets are good for another, the Hauser Diet proves that it is only a person’s physiology that should determine the type of diet followed. So did Eric get the muscle gain he was after? We will let you know as we continue to work with him. In the meantime, if you are not sure what diet type you should be following, give us a call or make an appointment online!
What If I’m Still Hungry After Eating Like A Monkey?
Through Diet Typing, I learned that the Monkey Diet is ideal for me. I try to follow the diet but soon after eating, I feel hungry and not satisfied until I eat more protein. Any suggestions?
The answer to your question could be due to many factors, but here are some thoughts. If you are a regular consumer of diet products, these can frequently increase your appetite. Yup! You heard it right! Aspartame can actually increase your appetite and cause you to eat more. So watch out for that. If you are consuming a lot of vegetables, you may need to add some whole grains to your diet. Adding fiber from whole grains and legumes helps keep you feel full longer. Monkeys are also allowed some fat in their diets (not a lot). But make sure you are using some olive oil, a few nuts, and an occasional avocado to add satiety.
Foods to Boost a Monkey’s Immune System
If you don’t want to be laid up in bed, or the bathroom, for days then make sure to eat plenty of these immune boosting Monkey friendly foods!
Sweet Potato
Here’s a way to increase your Vitamin C intake without adding a lot of sugar, like is usually associated with fruits containing Vitamin C. You can bake them up just like a regular baked potato or puree to make a great tasting homemade soup.
Artichokes
Replenish the good bacteria in your system by cooking up some sautéed artichokes. This vegetable helps to let lactobacilii bacteria flourish in the gut. It’s also a great source of iron.
Black-Eyed Peas
Legumes provide a big source of fiber in our diet. Aside from that, black-eyed peas are an excellent source of Vitamin A, Calcium, and Folate. Adding just ½ cup of to a salad with provide you with more than 4 grams of fiber!
Vinegar
Some of the agents in vinegar are responsible for killing existing bacteria and fungus. Vinegar also helps relieve upset stomachs and blocks prostaglandins which can cause migraines and other headaches. On a side note, it’s also a good remedy for cramps because it raises your potassium level!
Eating right for your Diet Type helps too!
Monkeys function best on a diet rich in complex carbs and low in fat. But, there’s more to it than just knowing what foods to eat. You need to understand how much of those foods you should be taking in. Too much or too little of even the right foods can interfere with getting to your goals!
Carbohydrates
Your meals should be centered around grains and/or vegetables. This does not mean eating the whole pan of rice at dinner though-you still have to watch your portions. The majority of your grains should be whole grains-brown rice or whole wheat pasta for example.
Fat
The Monkey Diet is a low fat diet, but remember that the foods you choose should be naturally low in fat. Loading up on oils and nuts will tend to put you over the edge on the amount of fat you use. Sautéing your veggies in a little oil or putting a couple slices of avocado on your salad are good ways to take in healthy fats, but snacking on nuts all day and loading your salad with a fatty dressing in addition to the avocado is a Monkey no no.
You should be grabbing a vinegar-based dressing and snacking on fruit, veggies, and even whole grain crackers. Portioning out fat can get tricky, but you know when you’re doing too much.
How Should A Monkey Make A Pizza?
Is pizza included on the Monkey Diet? You may think, of course it is…it’s a carb! But, is it the best choice for a Monkey meal? It depends on how you make your pizza! There are ways to make pizza more Monkey-approved by tweaking for your type! Just follow some of these tips to in order to enjoy your pizza, but also stay more on track with your diet!
THE BASE
As a Monkey you always have the choice of going for the typical white flour crust or the more nutritionally dense whole wheat crust. You are allowed either, but as always, preparing your own pizza at home allows you the most control over what you eat where you can ensure that you are eating as healthy of a pizza as possible. And you can guarantee that it is truly made to your liking! But if you are like most people, the times where you want pizza are usually the times when you don’t want to cook!
Chicago-style deep dish pizza is really not for those of you who are trying to keep the pounds off. Typically, these pizzas provide additional calories in the form of bread. In order to minimize that, choose thin or ultra thin crust – and whole wheat if available – you’ll get a little extra fiber that we could all stand to consume!
THE SAUCE
As you know, the Monkey Diet is a low fat diet, therefore Monkeys should choose lower fat sauces for their pizza. Marinara-based pizza is a more traditional choice, but you can also try a barbeque sauce or a white wine based sauce for something a little more unusual. Using these different sauces will help add some variety to your pizza!
Monkeys should try to stay away from an olive oil based pie, including pesto sauces. This will add a lot more fat to your pizza – more than you need. Pesto is made with olive oil, so it would also contribute a good amount of fat calories to your pizza.
THE TOPPINGS
Monkeys, pile on the veggies! Try a wide variety of vegetables, not just the onions, mushrooms, and peppers. You can add a little meat, but just realize that the Monkey Diet requires a good amount of vegetables.
Cheese is one of those food items that can really pack on the calories and fat – and a little goes a long way! Did you know that 1 ounce of cheese is equal to a 1 inch cube? Now that is not much cheese! We find that using a mixture of flavorful Italian shredded cheeses allows us to use just a small amount of cheese because the flavors are so enhanced with these fresh shredded cheeses!
Be cautions when eating out because restaurants tend to dump on the cheese a bit too much. Who doesn’t love that extra cheesy pizza? We all do! But if you want to eat right for your Diet Type, you have to cut the cheese!
Next time it is pizza night at your house, try something a little different. How about a potato, onion, and spinach pie with a garlic and white wine sauce? Dab a little goat cheese on each piece to make it even tastier! If you are in the mood for a little bit of meat, try a barbequed chicken pizza with onion, bell peppers, and mushrooms. One of our all time favorite recipes here at Caring Medical that we learned from the photo chef while working on the Hauser Diet book is this:
This pizza sounds too good to be true – and it is! Add assorted veggies such as artichoke hearts, roasted red peppers, fresh spinach, zucchini, or whatever veggies you love! We all love a little pizza once in a while, but don’t get into a habit of consuming it on a regular basis unless you make it Monkey-friendly! If you would like some help tweaking your favorite recipes for your Hauser Diet Type, make an appointment today with our Nutritionist! That’s what she’s here for!
What Are Some Saucy Ways To Dress Up Meals For Monkeys?
Having a diet heavy in vegetables, but low in fat may seem bland if you don’t get creative with sauces. Flavor is a huge part of cooking and eating, so if you are a custom to just using the basic lemon juice or balsamic vinegar to add flavor to your dishes, then you may soon find it hard to stick to your Monkey Diet. It’s time to explore the hundreds of flavors out there you can use!
Apple-Cran Marinade
How about a fruity way to add flavor to your next tofu dish? Mix equal parts of apple cider vinegar and cranberry juice with enough salt just to add the right flavor. Then marinade tofu…or anything else you want to try. Don’t marinade for more than 30 minutes with the tofu, then cook as desired. Other protein course such as fish or chicken can stand to be in the sauce a little longer.
Honey Yogurt Dressing
This can be a simple 2 ingredient dressing or you can jazz it up. Mix some honey in with nonfat plain yogurt and drizzle over salad or vegetable dish. To be more exotic puree some strawberries with balsamic vinegar along with the honey and yogurt!
Citrus Avocado Sauce
Monkeys have to watch their fat so with this you just have to go easy on the avocado. Mash up about 1/3 of an avocado per person and then pour in a tiny amount of orange juice and lemon peel. Add a little bit of chopped garlic and pinch of salt. This is great on vegetables or fish.
Monkeys may not be able to splurge with the oils or cream sauces, but that doesn’t mean there has to be a lack in flavor. Keep changing up your meals and you’ll be able to stay on course to good health.
Is Oatmeal Good for Monkeys?
Monkeys need a diet high in complex carbohydrates. Organic, homemade oatmeal is a great meal for a Monkey, but when the typical toppings of brown sugar, honey and dried fruit start getting added in, the sugar content can easily escalate.
The perfect bowl of oatmeal for a monkey would include a few pieces of dried fruit and some cinnamon for flavor. Or you could think outside of the box and add some veggies such as finely chopped zucchini, broccoli and tomatoes with a pinch or salt and a little butter – yum!
And don’t neglect the homemade organic oatmeal – adding hot water to a packet of flavored oatmeal is not a good source of nutrition. The sugar and additives in these packets counteract all of the health benefits that pure oatmeal has to offer. So when adding this superfood to your diet, be sure to choose the right balance for your Hauser Diet Type with organic oatmeal that is free of additives.
Can I Drink Coffee & Caffeinated Beverages On The Monkey Diet?
CAN I DRINK COFFEE?
Well, here is some good news for you coffee drinkers! Monkeys actually feel fine when drinking coffee. Because they tend to be alkaline blood types, they can consume the acidic coffee and not be adversely affected by it.
IS ALL COFFEE CREATED EQUAL?
Nope! Of course, we feel that the best coffee to purchase is coffee that has been organically grown, without pesticides and chemicals.
DECAF COFFEE?
Nope! We don’t recommend it. Most decaf coffee is even more laden with chemicals that have even been linked to autoimmune disorders. If you do drink decaf coffee, we recommend you drink Swiss Water decaf. You can read more about this issue in the Hauser Diet book.
WHAT’S IN YOUR COFFEE?
Watch what you put in your coffee – as you can easily add unwanted calories and fat with lattes and other creamy coffee treats.
WHAT ABOUT CAFFEINATED SODAS AND TEAS?
Our opinion on drinking sodas and sugared teas is that they just provide extra unneeded calories. Most of us do not need that! Monkeys tend to tolerate sugar okay, but we feel that it is not something that should be used regularly.
CAN’T I JUST DRINK “DIET”?
Nope! Again, if you are trying to eat as healthy as you can and put into your body what it can use best for energy, diet drinks are not included! Although this is a controversial opinion, we feel that artificial sweeteners should not be consumed on a regular basis. You can read more about this in Chapter 8 of the Hauser Diet book called “Shop Smart”.
As with any food or beverage, don’t overdo it. If you are addicted to coffee, you drink too much of it. If you must have a Diet Coke in the afternoon, you’re addicted to it.
WHAT ABOUT SPORTS DRINKS?
Are you an avid exerciser or athlete? Or do you just occasionally go to the gym or take a walk around the block? If you are relying on sports drinks, such as Gatorade and PowerAde to replenish you during and after workouts, you might be counteracting the good you’re doing by working out. Sports drinks do replenish much needed electrolytes that can be lost during an intense workout, intense being the key word here. But the main ingredient in these drinks is sugar. Just 8 ounces of a typical sports drink contains 14 grams of sugar. Yes, Monkeys must focus on a high carbohydrate diet, but more specifically, the diet should be a high complex carbohydrate diet. Monkeys should be careful to not take in too much sugar because it is very easy to do! If you are just barely breaking a sweat, you really do not need a sports drink. Stick to plain water.
IS JUICE OKAY FOR MONKEYS?
Although Monkeys are allowed to eat some fruit, we recommend that they limit the amount of fruit juice that they drink. Why? Because fruit juice is basically sugar – even though it is more natural. If you are looking to lose a few pounds, drinking a large volume of fruit juice every day can really pack on the pounds. A small 4 ounce glass of orange juice is allowable, but certainly not 12 or 16 ounce bottles! Vegetable juices are lower in calories and are allowed on the Monkey Diet, but we still recommend that you eat more fresh vegetables vs. juice.
The Monkey in the Restaurant
Monkeys need veggies and small amounts of protein when ordering in restaurants.
FOUR MONKEY TIPS FOR EATING ITALIAN:
- Choose vegetarian pasta dishes, marinara, and light wine sauces; light fish or small amounts of chicken in combination with vegetables and pasta make a great Giraffe choice, such as Caprese pasta or linguine and mussels in wine sauce.
- Bruschetta and roasted or marinated veggies make great appetizers!
- Have a glass of red wine if you are inclined to have a drink with dinner.
- Some seasonal fresh fruit makes a great Monkey dessert. Try melon and strawberries with balsamic vinegar.
Sample Italian Monkey Meal: Whole wheat angel hair pasta with fresh tomato basil sauce, dark greens and fresh tomatoes with balsamic vinaigrette dressing; and poached pear for dessert.
FOUR MONKEY TIPS FOR EATING ASIAN:
- Rice or noodle dishes mixed with lots of vegetables and/or tofu or chicken make great Monkey meals. Pad Thai, Stir fry’s and other Asian mixed dishes are right up the Monkey alley!
- Vegetable spring rolls make a great start to an Asian meal!
- Be sure to include one of the delicious herbal teas that are on the menu!
- You can read your fortune and eat it too – one small fortune cookie is fine for a monkey.
Sample Asian Monkey Meal: Vegetable potsticker appetizer, tofu and vegetable pad thai with fresh ginger ale.
FOUR MONKEY TIPS FOR EATING MEXICAN:
- Start with your meal with a delicious bowl of black bean soup.
- Vegetarian dishes such as refried bean enchiladas or vegetable and shrimp fajitas are good Mexican Monkey choices.
- Fresh salsa, marinated veggies, and fresh fruit with lime make great appetizers.
- Iced tea or water with lime make for refreshing thirst quenchers!
Sample Mexican Monkey Meal: Two soft corn tortillas filled pineapple, sautéed peppers, and a small portion of BBQ chicken or diced onion and cilantro, and spicy salsa, mixed with Spanish rice and black beans topped with a small portion of blackened fish.
FOUR MONKEY TIPS FOR EATING AMERICAN:
- Choose a delicious veggie wrap with soup or salad.
- Want a burger? Go for a black bean or vegetarian burger. Or try some grilled fish such as grouper.
- Grilled chicken and fish dishes are great Monkey choices.
- Rice pilaf, whole grain rice, potatoes with skins, and corn on the cob are good Monkey starches.
Sample American Monkey Meal: Grilled BBQ chicken strips served atop a bed of rice pilaf served with mixed vegetables and a dark green side salad with vinaigrette dressing.
