Recipe: The Best Tuna Salad

Makes 2 cups, enough for 4 sandwiches

3 (5 oz) cans of solid white albacore tuna (e.g. Wild Planet Wild Albacore Tuna, from Whole Foods)
1/4 cup finely chopped onion (e.g. Vidalias onion)
2 tablespoons olive oil
2 teaspoons vinegar (e.g. Vinegar of Banyuls)
Salt and pepper
1/2 cup + 2 tablespoons mayonnaise
1 celery rib, finely chopped

1. Place tuna in fine mesh strainer, and press dry with paper towels. Transfer to medium bowl, and mash with fork until finely flaked.
2. Microwave onion and oil in separate small (pyrex) bowl until onion begins to soften (about 2 minutes). Add onion mixture, vinegar, 1/2 teaspoon salt, 1/2 teaspoon pepper to tuna. Stir to combine. Let sit 10 minutes.
3. Stir mayonnaise and celery into tuna mixture. Season to taste with salt and pepper.

Optionally, add 1/2 sweet pickle relish to tuna, with onion mixture. Stir 2 chopped hard boiled eggs into salad with mayonnaise.

Health: Zhaoxue Lu, right leg strengthening

Once a day:

  1. Isometrics. While sitting, tense quad muscles to count of 3, relax to count of 3. Do 100 times.
  2. Using theraband on thighs: on back, elevate hips off the flood, separate legs against the band. Do 3 sets of 10.
  3. On left side: separate right leg. 3 sets of 10.
  4. On stomach: with right leg at 90°, lift the leg and hip off the mat. 3 sets of 10

Health: Dr. Gundry’s “Yes” foods

YES Foods List

Flours: coconut, almond, hazelnut, sesame, chestnut, cassava, green, banana, sweet potato, tiger nut, grape seed, arrowroot

“Foodles” (Gundry name for acceptable noodles), Cappelo’s fettuccine and other pastas, pasta slim, shirataki noodles, kelp noodles, miracie noodles and kanten pasta, korean sweet potato noodles

Dairy Products: (1 oz. cheese or 4 oz. yogurt / day), Real parmisan (parmigiano-reggiano), French/Italian butter, buffalo butter (at Trader Joe’s), Ghee, goat yogurt (plain), goat milk as creamer, goat cheese, butter, goat and sheep kefir, sheep cheese and yogurt (plain), coconut yogurt, French/Italian cheese, Switzerland cheese, buffalo mozzarella (Italy), whey protein powder, Casein A-2 milk (as creamer only),
organic heavy cream, organic sour cream, organic cream cheese.

Ice Cream: coconut milk dairy-free frozen dessert (the So Delicious blue label which only contains 1 gram of sugar per oz.).

Wine: (6 oz. per day) red
Spirits ( 1 oz per day )

Fish: (any wild caught – 4oz. per day): whitefish, freshwater bass, alaskan halibut, canned tuna, Alaskan salmon, Hawaiian fish, shrimp, crab, lobster, scallops, calamari / squid, clams, oysters, mussels, sardines,

Fruits: (limit all but avocado) avocados, blueberries, raspberries, blackberries, strawberries, cherries, crispy pears (anjou, bosc, comicel),
pomegranates, kiwis, apples, citrus (no juices), nectarines, peaches, plums, apricots, figs, dates

Vegetables: Cruciferous Vegetables, Broccoli, Brussel sprouts, Cauliflower, Bok Choy, Napa Cabbage, Chinese Cabbage, Swiss Chard, Arugula, Watercress, Collards, Kohlrabi, Kale, Green and red cabbage, Radiccio, Raw Sauerkraut, Kimchi

Other Vegetables: Nopales Cactus, Celery, Onions, Leeks, chives, scallions, chicory, carrots (raw), carrot greens, artichokes, beets (raw), radishes, Daikon radish, Jerusalem artichokes/sunchokes, hearts of palm, cilantro, okra, asparagus, garlic, mushrooms

Nuts and Seeds (1/2 cup per day): Macadamia nuts, Walnuts, Pistachios, Pecans, Coconut (not coconut water), Coconut milk (unsweetened dairy substitute), Coconut milk/cream (unsweetened, full-fat), Hazelnuts, Chestnuts, Brazil nuts (in limited amounts), Pine nuts (in limited amounts), Flaxseeds, hemp seeds, Hemp protein powder, Psyllium

Olives: All

Dark Chocolate: 72% or greater ( 1 oz per day )

Vinegars: All (without added sugars)

Herbs and Seasonings: All except chili pepper flakes

Energy Bars: Quest Bars, B-Up Bars, Human Food bar, Adapt Bar

Sweeteners: Stevia (sweetleaf is favorite), Just Like Sugar (made from chicory root – inulin), Inulin, Yacon, Monk Fruit, Luo Han guo (the Nutresse brand is good), erythritol (Swerve is great as it contains oligosaccharides), Xylitol

Resistant Starches: Tortillas (Siete brand- only those made with cassava and coconut flour or almond flour), Bread and Bagels made by Barely Bread, Julian Bakery Paleo Wraps (made with coconut flour) and Paleo coconut flakes cereal (in moderation), Green plantains, Green bananas, Baobab fruit, Cassava (tapioca), Green Bananas, Sweet Potatoes or Yams, Rutabaga, Parsnips, Yucca, celery root (celeriac), Glucomannan (konjac root), Persimmon, Jicama, Taro root, Turnips, Tiger nuts, Green Mango, Millet, Sorghum, Green papaya

Leafy Greens: Romaine, Red and Green leaf lettuce, Mesclun (baby greens), Spinach, endive, Dandelion Greens, Butter Lettuce, Fennel, Escarole, Mustard Greens, Mizuna, parsley, Basil, Mint, Purslane, parilla, Algae, Seaweed, Sea Vegetables

Pastured Poultry (Not free-range – 4 oz. per day): Chicken, Turkey, Ostrich, pastured or omega-3 eggs ( up to 4 daily ), Duck, Goose, pheasant, Grouse, dove, Quail

Meat: (grass fed and grass finished – 4oz per day): bison, wild game, venison, Boar, elk, Beef, Pork (humanely raised), Lamb, Prosciuto

Plant-based “Meats”: Quorn, Hemp tofu, Hilary’s Root Veggie burger (, Tempeh (grain-free only)

Health: Dr. Gundry – “No” foods

Gundry’s “NO” FOODS

Refined, Starchy Foods: Pasta, Rice, Potatoes, Potato Chips, Milk, Bread, Tortillas, Pastry, Flour, Crackers, Cookies, Cereal, Sugar, Agave

Sweeteners: Sweet One or Sunett (Acesulfame K), Splenda (Sucralose), Nutrasweet (Aspartame), Diet Drinks, Maltodextrin

Vegetables: Peas, Sugar Snap Peas, Green Beans, Chickpeas (including as hummus), Soy, Tofu, Edamame, Soy Protein, Textured Vegetable Protein (TVP), Pea Protein

All beans, including sprouts, Legumes, all Lentils*
* Vegans and Vegetarians can have these legumes in Phase 2, but only if prepared in a pressure cooker

Nuts and Seeds: Pumpkin, Sunflower, Chia, Peanuts, Cashews

Fruits: Cucumbers, Zucchini, Pumpkins, Squashes (any kind), Melons (any kind)

Nightshades: Potatoes, Eggplant, Tomatoes, Bell Peppers, Chili Peppers
Goji Berries

Non-Southern European Cow’s Milk Products:
(These contain casein A-1) Yogurt including Greek yogurt, Ice Cream, Frozen Yogurt, Cheese, Ricotta, Cottage Cheese

Grains, KefirGrains, Sprouted Grains, Pseudo-Grains, and Grasses:
Wheat (pressure cooking does not help with wheat), Einkorn wheat, Kamut, Oats & Oatmeal (cannot pressure cook), Quinoa, Rye (cannot pressure cook), Bulgur, White Rice, Brown Rice, Wild Rice, Barley (cannot pressure cook), Buckwheat, Kashi, Spelt, Corn, Corn products, Cornstarch, Corn syrup, popcorn, Wheatgrass, Barley grass

Oils: Soy, Grape Seed, Corn, Peanut, Cottonseed, Safflower, Sunflower,
“Partially Hydrogenated” Vegetable, Canola

Recipe: Instant Pot Rice Congee

3/4 cup (180ml rice cooker cup) Jasmine rice
1 cup chicken broth
6 cups water
Sliced or shredded Ginger

1. Put 3/4 cup rice, 1 cup chicken broth, sliced or minced ginger, and 6 cups water in Instant Pot.
2. Close lid and cook on “Porridge” setting (20 minutes). Natural pressure release (20+ minutes).
3. Open lid and put on “saute” and stir to thicken if needed. Add salt if desired.
4. Garnish with green onions if needed.

Recipe: Asian Sauteed Green Beans & Mushrooms

3-4 fresh shiitake mushrooms
1 teaspoon soy sauce
1 teaspoon mirin cooking wine
1/2 lbs green beans
1 tablespoon garlic fermented black bean sauce
Avocado cooking oil

1. De-stem and wash greens beans.
2. Steam green beans for 6-8 minutes.
3. Thinly slice and sprinkle mushrooms with soy sauce and mirin. Marinate for few minutes. Saute mushrooms for a few minutes, and transfer to bowl.
4. Transfer green beans to pan, and stir fry with black bean sauce, some water (or chicken broth), and mushrooms for a few minutes.
5. Serve.

Recipe: Instant Pot Sweet Potato

1-2 pounds sweet potatoes cut in half lengthwise
2 cups water

1. Cut sweet potatoes in half, lengthwise.
2. Place your steaming rack into Instant Pot
3. Add 2 cups of water to the Instant Pot
4. Close Instant Pot and press manual, and reduce time down to 10 minutes. The machine will flash ON and will take about 10 minutes to reach pressure, and then the 10 minute cooking cycle will begin.
5. Once the 10 minute cooking cycle is finished, allow the potatoes to stay in the pot for another 10 minutes. If the Instant Pot’s pressure has not automatically released by now, go ahead and manually release the remaining pressure.
6. Easily peel the skins away from your sweet potatoes or simply serve as cooked halves.

Recipe: Instant Pot Three Cup Chicken

8 chicken drumsticks (1.8 lbs), chopped (or whole)
1/4 cup sesame oil
1/4 cup rice cooking wine or Shaoxing rice wine
1/4 cup light soy sauce
1 Tablespoon rock sugar (raw cane sugar) 黃冰糖
1 oz ginger, peeled & thinly sliced
14 garlic cloves, peeled & crushed
3 dried Chinese red chili
1/2 Tablespoons dark soy sauce
10 – 16 fresh Thai basil leaves (optional)

1. Peel and thinly slice the ginger. Peel and crush the garlic cloves.
2. Chop the drumsticks in pieces
3. Set Instant Pot to saute, and saute the ginger and garlic in 1/4 cup of sesame oil for 30 seconds (until fragrant).
4. Add in the chicken, 3 dried Chinese red chili, and 1 tablespoon rock sugar. Saute for 3 minutes.
5. Pour in 1/4 cup of rice cooking wine, and let boil for a minute to evaporate some of the alcohol.
6. Add 1/4 cup of light soy sauce.
7. Close the lid and pressure cook on high for 6 minutes + 10 minutes natural release. If using whole drumsticks, high pressure for 8 minutes + 10 minute NPR.
8. Remove lid, and place chicken pieces in large serving bowl.
9. Press saute button, and bring sauce back to boil. Add about 1/2 tablespoon dark sauce to give color, and sweeten.
10. Taste the sauce, and adjust with more light soy sauce if needed.
11. Stir in 10-16 fresh Thai basil leaves.
12. Pour the sauce into the bowl with chicken. Mix well.
13. Serve immediately with rice.


Health: Jay Jensen leg stretches

This routine should take about 30 minutes. Do three times a day. Do before playing tennis. Should be no pain, after stretch is released.  Ice after playing tennis. Use full length orthotics (Michael Martindale is the best) when playing.

1. Bike 10 minutes (level 5) for warm-up (blood flow)

2. Hamstring stretch (L sit on table), knee straight, lean forward – 30 secs.

3. Active hamstring stretch, lying on back, using a band to lift each leg to 90°

4. Floor Hamstring stretch (keep knees locked straight)
– legs together, lean forward (use towel if needed)
– legs apart (2 left, 2 center, 2 right)

5. Calf stretch (forearms against wall)
– Knee straight (30 seconds)
– Knee bent (30 seconds)

6. Quad stretch
– Pull left ankle up to butt, right hand on table for support (30 secs)
– Pull right ankle up to butt, left hand on table for support (30 secs)

Recipe: Reverse Sear Steak


1. One thick steak (e.g., bone in ribeye). At least 1″ thick. The thicker, the better. Otherwise, just pan sear it.
2. Salt & pepper to taste


1. Preheat oven to 250°
2. Place well-seasoned steaks on a rack over a baking tray (with foil).
3. Put in oven and cook til an internal temp of 125°-135°. Usually takes around 40-60 minutes.
4. Remove when at temp and rest for 10-15 minutes under foil
5. Preheat a skillet (e.g. cast iron) to hot temperatures
6. Sear steaks about one minute each side
7. Serve immediately