MALTODEXTRIN

sweetener from corn, rice, tapioca

GLUCOSE

sweetener from wheat, corn, tapioca

DEXTROSE

sweetener from corn, rice, tapioca

MALTOSE

sweetener from corn

MALT*

flavor or extract from wheat, barley

XANTHAM GUM

binder from corn

YEAST EXTRACT*

flavoring from barley

CARAMEL COLOR

flavoring from corn

BAKING POWDER

often contains corn starch

FOOD STARCH

binder from corn

VEGETABLE STARCH*

generally from wheat, rice, corn, potato, tapioca

VEGETABLE/PLANT PROTEIN*

generally from wheat, corn, soy, pea, peanut

CORN OIL

may not have much grain protein remaining, but often rancid from processing/heating

DEs are often supplemented to manage digestive symptoms and to help increase nutrient levels.

They are most appropriate to take in cases of food allergy, when gut function is compromised, or during intense healing.

Ideally, DEs should not be supplemented long-term because a healthy digestive system will produce what is needed.

A die-off or "Herxheimer" reaction is the experience of worsening or flu-like symptoms during a detox.

It is part of the healing process.

As pathogenic microorganisms are destroyed (often by an antimicrobial formula), toxins and lipopolysaccharides are released into the bloodstream.

In response, the immune system triggers an acute inflammatory reaction that will likely make you feel worse.

Endocrine disruptors are chemicals—natural or synthetic—that mimic or block your body's hormones.

This means that they act like a hormone OR bind to the receptor, preventing your actual hormones from functioning.

They have been linked to developmental, hormonal, immune, metabolic, and neurological issues.

In our modern world, it is not realistic to completely avoid these chemicals, but it is important to reduce exposure when possible.

FOOD FOCUS

sweet

fresh

raw

astringent

cool

heavy

avoid: spicy

Sugar tolerance is very bioindividual. Some can handle moderate amounts of whole food sugars without issue, while others will feel better with less. If you have symptoms of blood sugar imbalance or dysbiosis, it is best to limit all sweeteners (even zero-calorie alternatives).

coconut sugar

stevia

monkfruit

xylitol

erythritol

raw honey

real maple syrup

molasses

date syrup

fruit puree

corn syrup

high-fructose corn syrup

sucralose

aspartame

raw sugar

agave syrup

white sugar

brown sugar

AVOID WHEN POSSIBLE

MINIMIZE WHEN POSSIBLE

OKAY IN SMALL AMOUNTS

WHOLE FOOD SUGARS

SAUCE IDEAS

olive oil + apple cider vinegar + honey + mustard

herbs + mayo + salt + pepper

tahini + lemon juice + cumin

coconut cream + lemon juice + garlic

your favorite homemade dressing

clean store-bought dressing

a breakdown of ingredients in soft drinks

100% grass-fed*

pasture finished

no antibiotics

no hormones

no growth promoters

non-GMO fed

organic

pasture raised

free range

soy free

no antibiotics/hormones

no growth promoters

non-GMO fed

organic

same as meat standards

raw, unpasteurized

fermented

live active cultures

full-fat

A2

goat or sheep

wild-caught

sustainably caught

non-GMO fed (if farmed)

no added colors

no sodium tripolyphosphate

third-party verification

*"grass-fed" alone means that the cows may still have eaten grain

WHAT IS LYMPH?

Your lymphatic system is involved in fluid balance, nutrient delivery, waste removal, and immune health.

It is made up of bean-shaped lymph nodes, connected by an extensive system of lymph vessels.

Unlike your cardiovascular system, there is nothing pumping lymph through your body.

Instead it needs stimulation and muscle movement to keep it flowing.

WHAT ARE MEDICINAL MUSHROOMS?

In addition to being rich sources of vitamins, minerals, amino acids, and fiber, medicinal mushrooms have numerous documented health benefits.

Find them as teas, powders, capsules, and tinctures or cook them fresh.

NOTE: Medicinal mushrooms are not ideal for everyone, including those with autoimmune issues. Work with your health professional to ensure they are safe for you.

WHY AN ADRENAL COCKTAIL?

When communication between these glands is disrupted, the HPA axis becomes imbalanced and the body loses the ability to respond appropriately to everyday stressors.

An adrenal support cocktail provides a specific combination of nutrients to support and heal the glands of the HPA axis.

It is best consumed between meals: midmorning, mid-afternoon, or before bed.

burrito bowl

soup or stew

vegetable + chicken stir-fry

burgers + sweet potato fries

meat sauce over roasted veggies

slow/pressure cooker protein + veggies

nourish bowl

veggie + protein wrap

loaded salad with protein + avocado

canned fish + hummus + raw veggies

oysters + sweet potato chips

quinoa + chicken salad

avocado + egg toast

sausage + roasted veggies

smoothie with greens + healthy fat

overnight oats with collagen + nuts

omelette + sautéed veggies

leftovers

WHAT IS STOMACH ACID FOR?

WHAT ABOUT ACID REFLUX?

How to improve ACID REFLUX

TASTE BITTERS

gentian, fennel, dandelion, or a tincture made from bitter herbs

ADD ACID

sipping a bit of lemon juice or apple cider vinegar in water stimulates stomach acid production

ENJOY ENZYME-RICH FOODS

pineapple, papaya, kiwi, kefir, yogurt, bananas, mango, miso, soy sauce & tempeh, sauerkraut & kimchi, avocado, bee pollen

SUPPORT HEALTHY STOMACH ACID

EGGS

AVOCADO

ALMONDS

BERRIES

OYSTERS

COCONUT

LEAFY GREENS

BROCOLLI

SEEDS

FISH

MACA

SAUCE IDEAS

olive oil + apple cider vinegar + honey + mustard

herbs + mayo + salt + pepper

tahini + lemon juice + cumin

plain yogurt + lemon juice + garlic

your favorite homemade dressing

clean store-bought dressing

*tested with complete thyroid panel

THYROID RELEASING HORMONE

when the TRH signal is "off", so is the rest of the cascade

THYROID STIMULATING HORMONE*

if TSH is really high or really low, then the thyroid is likely not receiving its signals

TOTAL T4 & T3*

bound & circulating levels of thyroid hormones that give a general idea of thyroid function

FREE T4 & T3*

unbound & circulating levels of thyroid hormones that can signal to body cells

THYROID BINDING GLOBULIN*

too much TBG will bind & prevent T4 & T3 from signaling

THYROID ANTIBODIES*

TPO, TG, and TSHR antibodies are high when the body starts to attack the thyroid, often before any other symptoms are present

1.high-carb meal without protein, fat, or fiber

NORMAL RANGE

= stable mood, cognition, and energy

HIGH BLOOD SUGAR 

= emergency

LOW BLOOD SUGAR

= emergency

release of insulin (fat storage hormone)

weight gain

inflammation

damages arteries

leads to metabolic disease (obesity, diabetes, liver issues)

release of cortisol (stress hormone)

brain fog

hungry & crabby

low energy & fatigue

cravings (especially sugar & caffeine)

stresses adrenals

balanced stress response

mental clarity

mood stability

calibrated hunger signals

consistent energy

balanced hormone levels

2.temporary

high energy

3.insulin tells your cells to take in energy, dropping blood sugar

4.now all the energy is stored, leaving you tired and hungry

5.eat sugar for a

"pick me up"

6.blood sugar

spikes

(and

crashes)

again

7.more cravings

and brain fog

8.insulin spikes promote imbalance & inflammation

coconut

BELL PEPPER

BLUEBERRY

CHERRIES

MELON

CILANTRO

RASPBERRY

CUCUMBER

STRAWBERRY

GRAPES

JICAMA

LETTUCE

TOMATO

MANGO

PEACH

ZUCCHINI

SEAWEED

PLUM

ALMONDS

PINNEAPPLE

apricot

basil

CHICKPEAS

MINT

PEAR

EAT WHOLE FOODS

mitochondrial health is dependent on healthy levels of minerals, B vitamins, and antioxidants from food

MOVE + SLEEP

just like building muscle, regular movement (esp weight training) and adequate sleep build healthy mitochondria

TRY INTERMITTENT FASTING

intermittent fasting gives the body time to recycle old and build new mitochondria (not recommended for menstruating women)

SUPPLEMENTAL NUTRIENTS

CoQ10, L-carnitine, alpha-lipoic acid