PLANTAINS

DATES

LENTILS

ROOT VEGETABLES

HONEY & MAPLE SYRUP

soaked & sprouted

GRAINS

SWEET POTATO

WINTER SQUASH

BEANS & LEGUMES

FRUIT

It is impossible to completely eliminate toxic exposure, but important to reduce when possible:

food

water

cooking pans

household products

personal care products

building materials

alcohol

medications & supplements

relationships

media

mental habits

*Do not let this list overwhelm you, just focus on swapping one thing at a time.

SOURCES OF TOXINS

CRUCIFERS

broccoli, cabbage, kale, etc

fresh as possible

raw > light steam or sauté

time after harvest degrades nutrients

BEETS & SWEET POTATOES

bake, sauté, roast, or fry

skin high in nutrients; fat improves carotenoid absorption

eat skin (if organic);

pair with fat

CARROTS

roasted whole

fat improves carotenoid absorption; roasting whole retains nutrients

eat skin (if organic);

pair with fat

POTATOES

cooked whole, then cooled

eat skin (if organic);

pair with fat/protein

skin high in nutrients; fat/protein, cooling lowers glycemic impact

GARLIC

mince/crush & let rest for 10 min before heating

fresh or freeze-dried

pressing & resting enzymatically activates allicin

ONIONS

bake, sauté, roast, or fry

shallots or pungent varieties

heat increases quercetin content

BANANAS

green = more prebiotics

ripe = more sugars

personal preference

digestibility/glycemic impact (not nutrients) change with ripening

CITRUS

fresh or juice "from concentrate"

large, bright; eat pulp & membranes

membranes, pulp, concentrate juice high in nutrients

PEAS & EDAMAME

fresh>frozen>canned

fresh in pod

heat/canning decreases nutrients

CORN

canned > fresh/frozen; steam or roast (vs boiling)

darker varieties (blue>yellow>white)

canning improves nutrients; boiling pulls nutrients out

TOMATOES

cooked or processed (sauce or paste)

eat skin & seeds; smaller (cherry>roma>steak)

heat deactivates lectins & increases lycopene

SPINACH

lightly steamed/sautéed

fresh as possible

wilting denatures oxalates, improves iron availability

BERRIES

heated>frozen>fresh;

thaw in microwave

frozen, wild, dark

nutrients locked in when harvested ripe & flash-frozen

BEANS & LENTILS

canned>pressure-cooked>simmered>raw

processed

canning/soaking improves digestibility & increases nutrients

GRAINS

soaked/sprouted/fermented

whole, processed

soaking/sprouting improves digestibility & increases nutrients

LETTUCE & GREENS

fresh, torn apart

dark, loose leaves; fresh as possible

tearing triggers phytonutrient release

STONE FRUITS

peach, nectarine, plum, etc

fresh or dried

red>white>yellow flesh

dried with sulfur have most nutrients

GRAPES

fresh, juice, or dried

small, dark

dried with sulfur (golden grapes) have most nutrients

APPLES

fresh, cloudy juice, or cooked

sour green>uniformly red>patchy red

skin high in nutrients

NATURAL SALT

add a pinch of pink Himalayan, Celtic, or

sea salt

INFUSE

infuse your water with flavor & nutrients

from fresh fruit, cucumbers, herbs

NATURE'S SPORT DRINKS

coconut water, cactus water, aloe

vera juice, electrolyte water

HOMEMADE SPORT DRINK

1 tsp maple syrup, 1/16 tsp salt, and

a squeeze of lemon in 20 oz water

beef | chicken | curry | fruit | ginger | onion | pumpkin | winter squash

cheese | chicken | eggs | fish | garlic | lemon | olive oil | tomato | zucchini

beans | broth | fish | meat | parsley | rice | soup | stew | thyme | tomato

chicken | cinnamon | coffee | dates | ginger | lamb | orange | rice | tea

beans | cilantro | coconut | cumin | curry | garlic | ginger | lime | tomato

cheese | eggs | parsley | potato | soup | sour cream | tarragon | vegetables

apple | banana | chocolate | ginger | honey | nuts | warm drinks | vanilla

apple | chocolate | cinnamon | ginger | ham | lemon | nutmeg | orange | pork

chicken | citrus | cumin | curry | fish | garlic | lentils | black pepper | pork

beans | chickpeas | coriander | curry | lentils | potato | sausage | tomato

beet | cabbage | carrot | cucumber | eggs | fish | potato | tomato | yogurt

cardamom | chicken | curry | garlic | lamb | potato | rice | vegetables

avocado | citrus | chile pepper | coconut | cumin | ginger | rice | salad | salsa

coriander

cloves

cumin

cardamom

allspice

basil

bay leaf

cinnamon

chili

chives

cilantro

DILL

FENUGREEK

cream | curry | fish | honey | lime | scallions | soy sauce | turmeric | vinegar

GINGER

70%+ dark chocolate

SESAME SEEDS

ALMONDS

BLACK BEANS

SPINACH

BAKED POTATO

& SKIN

SUNFLOWER SEEDS

GREEN HERBS

FLAXSEED

BRAZIL NUTS

PUMPKIN SEEDS

AVOCADO

EDAMAME

Just because food is available doesn’t mean I need to eat it, I can stop when I’m satisfied.

There is no rush, I can take time to fully savor the flavors and textures in each bite.

What I eat is not a moral decision, so I don’t have to feel guilty.

My eating decisions are guided by the question: how will this food feel in my body?

WHAT CAUSES PCOS?

It is not completely understood what causes PCOS, making it difficult to address the root cause.

Contributing factors include stress, HPA-axis imbalance, environmental endocrine disrupters, gut dysbiosis, and a diet high in sugar & processed foods.

Each woman will have a unique situation, symptoms, and solutions, but a clear way to manage this hormonal imbalance is to focus on healthy blood sugar balance.

WHY IS COLLAGEN A "BEAUTY PRODUCT"?

When you have an abundance of collagen building blocks, your body can dedicate them to promoting glowing hair, skin, and nails (these standards of beauty are in fact indicators of nutrient status).

As you age, your body produces less collagen, making it an important nutrient to include in your diet (this is why collagen is often marketed as a beauty product).

CONVENTIONAL

(not indicated on label)

ORGANIC

ALL-NATURAL

ANTIBIOTIC-FREE

cage-free

FREE-RANGE

HORMONE-FREE

rbST/rbGH-free

PASTURE-RAISED

GRASS-FED

GRASS-FINISHED/

100% GRASS-FED

Regenerative/

biodynamic

SIBO often results from compromised digestion upstream of the small intestine, like mindless eating, low stomach acid, or impaired pancreatic/bile secretions.

It can also develop in the presence of other gut issues like IBS, Celiac, Crohns, dysbiosis, or leaky gut.

Constant snacking can interfere with the migrating motor complex (MMC) that is supposed to cleanse the system between meals.

WHAT CONTRIBUTES TO SIBO?

1. HAZELNUTS

2. RED BELL PEPPER

3. PEANUTS

4. PINE NUTS

5. PUMPKIN

6. ALMONDS

7. SUNFLOWER SEEDS

8. SPINACH

9. AVOCADO

10. EXTRA-VIRGIN OLIVE OIL

Sodium (the main mineral in salt) is one of the most important electrolytes in the body.

It is necessary for cell signaling, muscle contraction, water balance, nutrient absorption, and many other functions.

It is true that lower sodium consumption lowers blood pressure, but this is because it changes the fluid balance in the body.

FUNCTIONS OF SODIUM

UPHOLDER

meets outer & inner expectations

put goals on a calendar

REBEL

resists outer & inner expectations

connect goal to identity

QUESTIONER

resists outer, meets inner expectations

convince that goal

is worthwhile

OBLIGER

meets outer, resists inner expectations

establish accountability

"I meet expectations from others and myself. I'm a rule-follower."

"I do what I think is best. If it doesn't make sense I won't do it."

"I do what I want in my own way. I resist what people tell me to do."

"I will do what others expect, even if it means ignoring my own needs."

learn more & take quiz at gretchenrubin.com

Immune tolerance describes how the immune system adapts to tolerate certain proteins that are not harmful. You want to have immune tolerance to food, beneficial gut microbes, pregnancy, and your own cells—without it you can experience food allergies, inflammation, and autoimmunity.

What is immune tolerance?

This tolerance is primarily regulated by white blood cells called Tregs. They suppress and "calm down" the inflammatory response of other immune cells. Tregs can be stimulated to improve conditions that involve an overreaction of the immune system, like autoimmunity, asthma, psoriasis, allergies and hypersensitivities, gut issues, and cardiovascular

and metabolic diseases.

What ARE TREGS?

(see which foods will spike your blood sugar fastest)

What is GLYCEMIC LOAD?

"Glycemic load" rates the blood-sugar raising potential of a serving of food.

Lower glycemic foods support stable blood sugar levels, while higher glycemic foods are best eaten occasionally, paired with fat and/or protein.

Shop the perimeter. You will find the freshest whole foods around the outside of the store (produce, meats, dairy, etc).

Buy in bulk when possible. You don’t have to buy the gallon jug of ketchup, but be conscious of when you are paying for extra packaging. For example, applesauce in a jar is much cheaper per ounce than individual applesauce cups.

Compare & contrast. Many stores will put the price per ounce in the corner of the price tag–this makes it easy to compare products that come in different sized packages.

Don’t be afraid to buy the store brand. You will pay extra for the name brand on the label, not necessarily for a better product.

Keep it simple. Remember, convenience is costly and extra packaging = extra price.

Be attentive to marketing claims. Products are covered with symbols, buzzwords, and health claims. Sometimes they are helpful, but they can often be misleading. For example, Oreos are "plant-based" and gummy worms are "fat-free", but it doesn't make either healthy.

Check ingredients. If there are 6 or more—or if there are any you cannot pronounce—best to skip it.

WHAT IS SEED CYCLING?

Seed cycling is a simple way to support female hormone balance, promote fertility, and manage undesirable period symptoms.

Eating certain seeds during certain phases of your monthly cycle supports the production of either estrogen (high during the first half) or progesterone (high during the second half).

Endometriosis is a condition found in many woman who experience painful periods or infertility.

It is characterized by uterine-like tissue that grows outside of the uterus, which also bleeds during menstruation.

Endometriosis is difficult to diagnose because it requires surgery to confirm the presence of lesions, so many women are not aware that they have it.

1. NUTS

2. GOGI BERRIES

3. SPIRULINA + CHORELLA

4. MACA POWDER

5. GREENS POWDER

6. CACAO NIBS

7. RAW COCONUT

8. GROUND FLAX

9. RAW HONEY

10. HEMP SEEDS

11. BEE POLLEN

12. SUNFLOWER SEEDS

13. TURMERIC