IMMEDIATE ENERGY

because alcohol energy cannot be stored like fats & carbs, it has to be burned first (excess food energy is stored)

A TOXIN

the liver can usually handle small, occasional amounts but will become stressed if consumption is chronic

AN ADDICTIVE DEPRESSANT

alcohol triggers brain reward centers & blocks feelings of anxiety

NEGATIVE NET NUTRIENTS

besides being an empty source of micronutrients, alcohol also blocks mineral absorption and requires use of B vitamin stores

RARELY ALONE

alcoholic drinks can also contain sugar, gluten, silicon, yeast, histamine, sulfites, artificial colors & flavors, etc

GUT IRRITANT

consider eliminating if experiencing gut symptoms, food allergies, or autoimmune issues

POSSIBLY PROTECTIVE

1-2 drinks per day (if tolerated) seems to support cardiovascular health

SEAWEED

BROCCOLI

CHEDDAR

DRIED FIGS

MILK

COLLARD GREENS

RICOTTA

SESAME SEEDS

MOZZARELLA

SARDINES

FIRM TOFU

YOGURT

FETA

HOW TO BUILD A LUNCHBOX (and a worksheet challenge for kids)

A SIMPLE STOOL ASSESSMENT

MEAT

NUTRITIONAL YEAST

LIVER

BEANS + LENTILS

EGGS

LEAFY GREENS

DAIRY

WHOLE GRAINS

SEAFOOD

POULTRY

FISH

ACORN SQUASH

food

water

cooking pans

cleaning products

personal care products

makeup

fragrances

candles & air fresheners

plastics & microplastics

BPA (cans, plastic, receipts)

building materials

vehicle exhaust

alcohol

medications & supplements

relationships

media

mental habits

how to build a healing plate

GRAVY & SOUP

FERMENTED SOY

FISH, SEAFOOD, & SEAWEED

MONOSODIUM GLUTAMATE (MSG)

YEAST EXTRACT

TOMATOES

NUTS & LEGUMES

ASIAN SAUCES

MEAT & BROTH

MUSHROOMS

PROCESSED MEAT

DAIRY

HOW TO USE A SAUNA

Drink lots of water before, during, and after your session to prevent dehydration.

Start at a lower temperature and increase each session as your body can tolerate.

Enter with light clothing, a swimsuit, or naked.

Read, talk, meditate, stretch, or rest during your session, but do not sleep.

Keep your session between 15-30 minutes for optimal benefits and safety.

A mold allergy is when mycotoxins trigger an immune hypersensitivity reaction, causing asthma or allergy symptoms like sneezing, post-nasal drip, watery eyes, etc.

Mold toxicity or “toxic mold syndrome” is theorized to be a systemic inflammatory response to mycotoxins (esp to black mold—Stachybotrys chartarum). Reported symptoms include lethargy, emotional & memory impairments, migraines, sleep disturbances, vertigo, histamine intolerance, IBS, intestinal hyperpermeability, chronic fatigue, etc.

LEAFY

GREENS

APPLES

PECANS

BEANS

ARTICHOKES

CITRUS

GREEN TEA

TOMATOES

GARLIC

BERRIES

EGGS

Fill your plate with whole foods, such as colorful fruits & vegetables, healthy fats, and quality protein.

Avoid fasting & detoxes during this time, as they are additional stressors (and can influence your baby's development).

Supplements (like a prenatal multivitamin, probiotic, or omega 3 fatty acid) can be helpful for some. Do your research before taking herbals (many have not been studied during pregnancy).

Listen to your cravings, that is your body communicating its needs!

how to build a low-FODMAP plate

Beet kvass is a fermented beet drink traditionally made in Eastern European cultures. It has an earthy, salty, tangy flavor and is full of beneficial probiotics (much like kombucha and sauerkraut). It is simple to make with just a few starting ingredients!

Celiac disease is an autoimmune condition in which the body attacks its own gut tissue.

When the gut lining is compromised or inflamed, gluten becomes a trigger for immune cells.

They mistakenly attack it as a pathogen (and the gut tissue along with it).

This further damages the small intestine lining, leading to more inflammation, impaired digestion, allergies, and nutrient deficiencies.

HOW TO OIL PULL

Hold ~1 Tbsp oil in your mouth (if using solid coconut oil, you will have to let it melt).

Swish around like mouthwash for 10-15 minutes.

Spit in the garbage (oil can coat pipes).

Rinse your mouth with water and floss/brush as normal.

Repeat daily or a few times each week.

SAUCE IDEAS

olive oil + apple cider vinegar + honey + mustard

herbs + mayo + salt + pepper

tahini + lemon juice + cumin

vegan yogurt + lemon juice + garlic

your favorite homemade dressing

clean store-bought dressing

CHICKPEAS

LENTILS

BEEF

EGGS

FISH

PORK

PUMPKIN SEEDS

SPINACH

SARDINES

LIVER

OYSTERS

MOLASSES

POULTRY

how to build a low carb plate

DAMAGED

INFLAMMATORY

RANCID

TOXIC

olive oil*

avocado oil*

*if quality, can handle higher heat because of protective polyphenol content

sesame oil

macadamia oil

almond oil

flaxseed oil

pumpkin seed oil

grapeseed oil

hemp oil

walnut oil

fish & cod liver oil

any omegas

HIGH HEAT

coconut oil

butter & ghee

red palm oil

duck fat

goose fat

lard

beef tallow

lamb tallow

LOW HEAT

DO NOT HEAT

DO NOT EAT

SATURATED

=

SOLID

=

SAFE TO HEAT

MONOUNSATURATED

=

MODERATE HEAT

POLYUNSATURATED

=

PROTECT FRAGILITY

canola oil

corn oil

soybean oil

rapeseed oil

sunflower oil

safflower oil

vegetable oil

hydrogenated oils