Introduction

You want to lose weight and get healthy?  You know you have what it takes, but time and lack of quality information seems to prevent you from reaching your goals.  Meet Dr. Kneessi.  He is a Naturopathic Doctor who understands.  He has developed a program to help guide you to success and a healthier life.  The “get your 50” guide is based on the simple fact that you need around 50 servings of fruits and vegetables each week.  The guide is designed to help you achieve this goal.  If you’re ready to finally make the changes needed to live a healthier life, you’ve come to the right place.  Get excited and let this guide be your motivation to achieve optimal health!

If you’re not getting 50 servings per week, you’re not giving your body what it needs to function at an optimal level.  Our biochemistry and physiology require vitamins, minerals, and other micronutrients to achieve wellness.  Dysfunction occurs if we don’t obtain the needed nutrients.  Getting 50 servings a week can be difficult with our current schedules.  An important meeting, school, work, driving the kids to different activities, keeping the house clean, and many other “must do” activities always get priority.  Sound familiar?

This guide will walk you through the “get your 50” program.  Your goal each week is to reach 50 points.  That’s it.  No calorie counting needed!  We will make this as simple as possible! It contains lists of foods to eat and which foods to avoid.  It also contains recipes with points pre-calculated to help you reach your goal.  Supplements are used to help bridge the gap, so you can reach your ultimate goal.  Let us be your guide to help you become the best possible version of yourself.

How it works

Your goal each week is to reach 50 points. That’s it. No calorie counting needed! You will focus on achieving goals as opposed to restricting calories and avoiding points. We believe a positive oriented goal is the best approach towards becoming well. “Get your 50” contains lists of foods to eat and which foods to avoid. These lists include 3 points, 2 points, and -1 point sections. Yes, we allow cheat meals! The program also contains recipes with pre-calculated points to help you reach your goal. Let us be your guide to wellness and a healthier you.  Must consult with your physician before making any changes to your lifestyle. 

We highly recommend to print out the scorecard each week. It makes it super simple to keep your score each week. It’s also a fantastic motivator if you keep it on your fridge!

Get Your 50 – Approved Food List

3 Points

Animal Protein

This is a list of animal proteins that can be used in 3 point recipes/meals. You’ll want to stay away from highly processed meats such as deli meats, hotdogs, and spam.  Just keep in mind that moderation is key  Here’s the full list.

Chicken        Turkey        Lamb        Buffalo        Venison        Beef        Duck        Goose        Bison        Eggs        Boar        Rabbit        Goat        Elk        Ostrich        Quail       

TIPS: Grass Fed, Organic, Hormone free options are by far the best.  Jerky can be a quick healthy snack option.

Fish / Seafood

This is a list of fish and seafood options that can be used in 3 point recipes/meals. You’ll want to focus on sources with optimal ratio’s of fatty acids, especially Omega 3’s. Here’s the full list.

Salmon        Mahi Mahi        Cod        Sole        Shrimp        Lobster        Crab        Clams        Oysters        Halibut        Mackerel        Sardines        Trout        Walleye        Rock Fish        Bass        Crawfish        Scallops

TIPS: Wild caught is best option.  Try and avoid farm raised.

Vegetables

All fresh or frozen vegetables unless otherwise stated (a few are listed in “2 point).  Organic is best option.  Remember that it’s generally recommended to get 50 servings of vegetables and fruits each week.  Here is a list of more popular vegetables.

Asparagus        Avocado        Broccoli        Brussels sprouts        Cabbage        Carrots        Cauliflower        Celery        Peppers        onion        all green leafy vegetables        Spinach        Arugula        Spinach        Squash        Zucchini        Eggplant        Garlic        Shallots        Sweet potato        Beets        Tomato        Cucumber        Radish        Pickles        Artichoke        Okra        Ginger        Pumpkin        Leeks        Parsnips

TIPS: If buying all organic is too difficult, remember this general rule of thumb.  If the vegetable or fruit has thin skin, you should purchase organic.  Thicker skin not as important.  For example you should purchase strawberries and apples organic.  Avocado not as important.  This is due to pesticide exposure.

Fruits

All fresh or frozen fruits unless otherwise stated (a few are listed in “2 point” section).  Organic is best option.  Remember that it’s generally recommended to get 50 servings of vegetables and fruits each week.  Majority of the 50 servings should come from vegetables. Here is a list of more popular fruits.

Apple        Strawberry        Banana        Pineapple        Lemon        Lime        Raspberries        Cantaloupe        Orange        Papaya        Kiwi        Peaches        Plums        Mango        blueberries         Blackberries        Grapes        Papaya        tangerine        Dates         Figs        Apricot        Cranberries        Raisins        Grape fruit        Nectarines        Honeydew        Cherries        Pears        Watermelon        Prunes        Pomegranate

TIPS: If buying all organic is too difficult, remember this general rule of thumb.  If the vegetable or fruit has thin skin, you should purchase organic.  Thicker skin not as important.  For example you should purchase strawberries and apples organic.  Avocado not as important.  This is due to pesticide exposure.

Nut’s / Seeds

This is a list of animal proteins that can be used in 3 point recipes/meals. You’ll want to stay away from highly processed meats such as deli meats, hotdogs, and spam. Yes, you can still have bacon.  Just keep in mind that moderation is key  Here’s the full list.

Almonds        Flax seeds        Chia seeds        Walnuts        Macadamia nuts        Pumpkin seeds        Sunflower seeds        Sesame seeds        Cashews        Hazelnuts        Pecans        Pine nuts

TIPS: Raw is usually the best option.  You will want to avoid added sugars and salt.  Nut Butters are an excellent healthy snack option.

Oils / Butter

When choosing oils, it’s all about healthy fats and optimal ratios of fats.  Fats are your body’s source of long term energy.

Coconut Oil        Extra Virgin Olive Oil        Macadamia oil        Grape seed oil        Avocado oil        Ghee        Seseme seed oil        Fish oil        Flax seed oil        Sunflower seed oil        Walnut oil

TIPS: When cooking with oils, it’s important not to heat above the smoke point.  If your dish starts to smoke on the stove, reduce the heat.

Grains

Best to avoid grains altogether for numerous reasons.  You can get mostly the same micro-nutrients from fruits and vegetables.

Steel Cut Oats          Quinoa

TIPS: Yes, technically Quinoa is not a grain.  But it’s a great alternative if you’re missing grains.

Dairy & Dairy Substitutes

This is a list of dairy substitutes that can be used in 3 point recipes/meals/beverages. You’ll want to stay away from highly processed and sweetened products.

Coconut Milk        Almond milk        Rice milk        Cashew milk        Hemp milk

TIPS: most nut milks are fine.  You want to avoid sweetened products.

Legumes

Legume is the fruit or seed of plants of the legume family.  Peas and beans are the most commonly known legumes.  They are generally high in protein and fiber.  Enjoy some of the following as 3 point options.

Peas        Green beans        Lentils        Chick peas        Kidney beans        Navy beans        Alfalfa        Garbanzo beans        Black beans        Lima beans

TIPS: Hummus is a healthy snack option that you need to get on board with!

Beverages

Most people should drink half their body weight (lbs) in ounces of water.  For example:  weight 200lbs = 100 oz of water daily.

Water        Soda water        All herbal teas        Green tea        Coffee        Wine*

TIPS: Avoid using creamers,sugars (especially in tea), sweeteners, and flavoring in Coffee.  1 tbs coconut oil in coffee is awesome!  Use a little honey with herbal teas.  Please limit caffeine intake.  This program allows for 1 glass of wine each night.  You receive -1 point for each additional glass of wine.  Beer and liquors are both negative points.  3 beers = -3 points.  You really don’t get points for drinks.  You can only lose points.  Subtract points from a meal

Spices

This is a list of spices that can be used in 3 point recipes/meals.  Spices will make or break an entire meal when we are talking about flavor.  This program puts a huge emphasis on using numerous different types of spices and herbs.   We obviously can’t include every spice here, but we highly recommend to stock your cabinets with the following spices.

Basil        Cinnamon        Cumin        Paprika        Ginger        Nutmeg        Thyme        Oregano        Rosemary        Chili powder        Curry powder        Sage        Garlic powder        Onion powder        Cayenne pepper        Bay leaf        Black pepper        Crushed red pepper        Parsley        Mint        Turmeric        Clove        Salt (Sea salt & Himalayan salt)

TIPS: You’ll want to stay away from added salts and cream based sauces.

Other

This is a list of commonly used items that can be part of 3 point recipes/meals.

Coconut aminos        Apple cider vinegar        Tahini        Cooking wines         Vinaigrettes        Hot Sauce        Honey        Maple Syrup

 

TIPS: Vinaigrettes are great options for salads

2 Points

If your meal has any of the following options you receive 2 points for the meal.  For example: If you’re recipe has 4 ingredients from the 3 point section and only 1 item from the 2 point section, you still receive 2 points for that meal.

Animal Protein

This is a list of animal proteins that can be used in 2 point recipes/meals. You’ll want to stay away from highly processed meats such as deli meats, hotdogs, and spam. Yes, you can still have bacon.  Just keep in mind that moderation is key  Here’s the full list.

Pork        Bacon        Turkey Bacon        Sausage

TIPS:  Yes, we understand bacon and sausage is derived from proteins in the 3 point list.  These processed foods are higher in saturated fats and it’s a good idea to keep to a minimum.

Fish/Seafood

This is a list of fish & seafood that can be used in 2 point recipes/meals. Keep in mind it’s generally recommend to consume 2 meals of fish each week.  Here’s the full list.

Tuna        Tilapia        Shark        Swordfish

TIPS: Wild caught is best option.  Try and avoid farm raised.

Vegetables

Not all vegetables are excellent options.

Corn        White Potato

TIPS: try and get a few different color fruits and veggies into your meals.  Different colored fruits and veggies  have different types of beneficial phyto-nutrients.  We realize that technically french fries are a vegetable, but i’m sorry to say that we don’t allow any fried foods with this program.

Fruits

All fresh or frozen vegetables unless otherwise stated.  These options are still worth 3 points.  This section is more of an FYI: The following fruits have large amounts of fructose and it’s generally best to avoid spikes in blood sugar.  eat these in moderation.

Prunes        Raisins        Dates        Pineapple        Pears        Banana        Watermelon        Apples        Pomegranate        Mango

TIPS: try and get a few different color fruits and veggies into your meals.  Different colored fruits and veggies  have different types of beneficial phyto-nutrients.

Nuts / Seeds

This is a list of animal proteins that can be used in 2 point recipes/meals. You’ll want to stay away from highly processed meats such as deli meats, hotdogs, and spam. Yes, you can still have bacon.  Just keep in mind that moderation is key  Here’s the full list.

Peanuts (not peanut butter)

TIPS: 1 serving of nuts/seeds can be very different.

Oils / Butter

Be smart about how much you use.  Use in moderation only.  Sorry no deep fried butter on a stick with this program.

Butter        Ghee        olive oil (not extra virgin)       

TIPS: Butter from grass fed cows is best.

Grains

Best to avoid grains altogether for numerous reasons.  You can get mostly the same micro-nutrients from fruits and vegetables. .

Brown rice        non steel-cut oats        Millet        Amaranth        Buckwheat       

TIPS: We still recommend that you try Quinoa, it’s really good and a powerhouse food.

Dairy and Dairy Substitutes

Plenty of options available for everyone to enjoy.  You want your yogurt to contain “live active cultures”.

        Butter        Ghee        Yogurt from grass-fed animals        Cultured yogurt        Coconut yogurt        Almond yogurt

TIPS: You want to avoid most conventional yogurts that use natural flavors, preservatives, artificial sweeteners, and added sugar.

Legumes

Most legumes are 3 point options.  Please refer to the 3 point list for options.

Peanuts        Edamame (not peanut butter)

TIPS: Typically we recommend to avoid soy products.  If you love soy sauce, we recommend trying coconut aminos as a replacement.

Beverages

Options located in 3 point section.

N/A

TIPS: You really don’t get points for drinks.  You can only lose points.  Subtract points from a meal.

Spices

Options are in 3 point section

N/A

 

TIPS: Avoid pre-made sauces.  Avoid added sugar and added salts in food products.

-1 Point

If your meal has any of the following options you receive -1 point for per serving.  Eat 4 servings of ice cream? You score -4 points! You can still enjoy these foods, but if you want to reach your goal, you must do so at  minimum.

Animal Protein

-1 point for any of the listed foods in your meal.  For example, if you have 4 items from the 3 point list and 1 item from this list.  You receive a score of -1.

processed meats        deli meats        hotdogs       canned meats       Spam

TIPS:  Remember your goal is to get 50 points each week.  This allows for 2-3 cheat meals per week.

Nuts / Seeds

-1 point for any of the listed foods in your meal.  For example, if you have 4 items from the 3 point list and 1 item from this list.  You receive a score of -1.

Peanut butter

TIPS:  Remember your goal is to get 50 points each week.  This allows for 2-3 cheat meals per week.

Oils / Butter

-1 point for any of the listed foods in your meal.  For example, if you have 4 items from the 3 point list and 1 item from this list.  You receive a score of -1.

processed meats        deli meats        hotdogs       canned meats

TIPS:  Remember your goal is to get 50 points each week.  This allows for 2-3 cheat meals per week.

Grains

-1 point for any of the listed foods in your meal.  For example, if you have 4 items from the 3 point list and 1 item from this list.  You receive a score of -1.

Pasta        Baked goods        Pastries        Cereals        Bread        English muffins        Muffins        Crackers        cream of wheat        High-fructose corn syrup        Pancakes        Processed snacks/desserts        Cake        popcorn

TIPS:  Remember your goal is to get 50 points each week.  This allows for 2-3 cheat meals per week.

Dairy and Dairy Substitutes

-1 point for any of the listed foods in your meal.  For example, if you have 4 items from the 3 point list and 1 item from this list.  You receive a score of -1.

Candy        Cheese        Creamers       Cow milk        Cream cheese       powdered milk/creamers        pudding       frozen yogurt       ice cream

TIPS:  Remember your goal is to get 50 points each week.  This allows for 2-3 cheat meals per week.

Beverages

-1 point for any of the listed foods in your meal.  For example, if you have 4 items from the 3 point list and 1 item from this list.  You receive a score of -1.

Sodas        Diet Soda        Fruit Juice        Energy drinks        Gatorade / other sport drinks        Fruit punch        High sugar beverages        see above list for alcohol

TIPS:  Remember your goal is to get 50 points each week.  This allows for 2-3 cheat meals per week.

Sweeteners

-1 point for any of the listed foods in your meal.  For example, if you have 4 items from the 3 point list and 1 item from this list.  You receive a score of -1.

Acesulfame potassium        Aspartame        Sugar alcohol        Maltitol        Mannitol        Polydextrose        Saccharin        Erythritol        Glycerol        Lactitol        Sorbitol        Sucralose        Xylitol

TIPS:  Remember your goal is to get 50 points each week.  This allows for 2-3 cheat meals per week.

Other

-1 point for any of the listed foods in your meal.  For example, if you have 4 items from the 3 point list and 1 item from this list.  You receive a score of -1.

Candy        Milk Chocolate

 

TIPS:  1 serving dark chocolate per day OK (70% or above cocoa)

FAQ

Most frequent questions and answers

This program can be helpful for most individuals. Before switching your current dietary habits, it’s always recommended to have a discussion with your doctor regarding your health. This program is designed to work as a guide. To provide you with tools to stay motivated and push you towards success

This program can be helpful for most individuals. Before switching your current dietary habits, it’s always recommended to have a discussion with your doctor regarding your health. This program is designed to work as a guide. To provide you with tools to stay motivated and push you towards success.

Processed foods! If it doesn’t exist in nature, you probably shouldn’t eat it. Grains, candy, cookies, pastries, dairy, sugar, many types of oils, fried foods, and junk food. We recommend looking at the foods to avoid list.

It’s highly recommended to print out the score card and place on your fridge. This step is very important because writing down your results is a key factor for sticking with the plan. Review the guide and go to the grocery store. Stick to the approved foods lists and/or recipes guides and aim for 50 points each week.

Dr. Kneessi developed the program to help individuals achieve optimal health. The most common question I get is “what do you eat”. He developed this program based on his every day life! 

50 points is the goal. If this is too hard for you, we recommend starting with a lower point goal and working your way up to 50 points. It’s all about achieving optimal health and that’s probably not going to occur overnight. If 50 is too easy, go for 70 points which is the max amount. 3 points for every meal (3 meals max daily) plus exercise daily.

Great question and probably the most common question. You can’t gain points from snacking, you can only get negative points. Any foods from the “3 point” list can be had as a snack. You don’t gain any points, but you don’t lose any points. All other snack foods get negative 1 point for each serving. Eat a pint of ice cream and get -4 points! Remember, it’s all about getting 50 points each week. We allow small cheat meals and snacks, you just get a few points subtracted from your overall weekly score.

It’s recommended to use organic food as much as possible. This is an attempt to avoid many of the additives, pesticides, and other toxins that have entered the food supply.

It’s recommended to eat 2 meals and drink 1 shake daily. Each shake is 3 points and counts as a meal. You can’t have more than 3 meals each day. The shake contains macro-nutrients and micro-nutrients. These specific nutrients focus on inflammation, oxidative stress, and overall support of human physiology and biochemistry.

Ideally, you’re drinking half your body weight (lbs) in ounces of water. if you weigh 200 pounds, you need to drink 100oz of water daily. You can also drink, in moderation, soda water, teas, and yes you can have 1 16oz cup of coffee per day. Just don’t put cream or sugar in the coffee as that will be negative 1 points.

Yes & No. This program involves getting rid of all grains, including wheat/gluten. It is one of the main foods to avoid. A few foods containing gluten might be found in the “2 point” list. 

You can enjoy 1 glass of wine per day/night or 1 shot of brown/white liquor. Every serving of alcohol over 1 glass of wine is negative 1 points.  If you have 2 glasses of wine, you get -1 point.  Sorry, no beer allowed. If you have 3 beers, then you get negative 3 points.   Also, you can’t save up points. You can’t drink 3 glasses of wine 1 night because you didn’t drink the previous 2 nights. Nice Try!

This program is about becoming a better version of yourself. Yes, that would include exercising! You can get 1 bonus point each day for exercising. You need to exercise for a minimum of 30 minutes to get the extra point. No you don’t get 2 points for exercising for 1 hour. The 30 minutes of exercise can range from walking for 30 minutes straight, weights, or high intensity exercises. Just get out and move!

A popular misconception is that this program is a high meat diet. This is not true and we urge you to remember that the focus of this program is too get more fruits and vegetables. Most people need about 50 servings of fruit and vegetables each week. Many of the recipes contain meat, but they are also high in vegetables.

General rule of thumb is to eat until you feel satisfied, it’s not about stuffing yourself. While portion sizes are not the major focus, you’ll still want to eat reasonable portion sizes. Eat until you feel satisfied, and when you get hungry feel free to eat again. Remember the program recommends 1 shake daily and 2 meals. If still hungry, you can incorporate healthy snacks.

This FAQ page can be 100 pages long with all the questions. Sign up for a free consultation with Dr. Kneessi if you have addition questions.

Don't forget to print out
the score card

The score card is used to track your points.  A tracking system is highly recommended to get you on task.  Using the score card will help you reach your goal.

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