I experience stomach discomfort, burping, gas, bloating, or excessive fullness after eating

I eat when I am emotional or stressed

I eat out of habit or boredom, whether I am hungry or not

Short term diets do not work for me

I play mind games with myself, making food the enemy or the reward

I have low energy, cravings for sugar, & often need a pick-me-up

I feel like my relationship with food is disordered

I feel like I am a slave to my cravings and need for snacks

I count calories and macros, feeling guilty if I eat more than usual

I have tried to watch what I eat and count calories but I cannot seem to lose weight

I feel out of touch with my body

I feel disgusted when I overindulge or eat certain things

I feel like nutrition advice is always changing and I do not know who or what to believe

I feel out of control when it comes to eating

I feel trapped by my relationship with food

I am always thinking about the next time I can eat

I know that a healthy diet is important for long-term health and disease prevention but I do not know how to make that part of my lifestyle

ANTECEDANTS OF ILLNESS

determine capacity of bucket, beyond your control

PREDISPOSING FACTORS

genetics

epigenetics

family history of disease & health

MEDIATORS OF ILLNESS

fill bucket, may or may not be in your control

EVERYDAY STRESSORS

processed diet

too much or too little exercise

inadequate hydration

inadequate sleep

smoking & drugs

excessive alcohol

toxins

health issues (yourself or others)

work or school stress

family stress

conflict

finances

uncertainty

politics

world events

PHASE 1: ASSESS

ASSESS CURRENT HEALTH STATUS

IDENTIFY HEALTH GOALS

IDENTIFY ROOT CAUSES & TRIGGERS

PHASE 2: CLEAN-UP

DIET & LIFESTYLE

TOXIC EXPOSURE

DETOXIFICATION & ELIMINATION

PHASE 3: REBUILD

REPLENISH NUTRIENTS

RESTORE BODY SYSTEMS

CELEBRATE GOALS REACHED

Nutrition for Bone Health

Bone metabolism is a balance between "osteoblasts building" and "osteoclasts breaking down".

This balance is controlled by nutrient levels, hormones (estrogens and vitamin D), age, inflammation, and the positive stressor of exercise.

Whether growing, healing, or aging, bone health can be supported with proper nutrition and lifestyle.

STEP 1

QUICK-ENERGY CARBS

nut butter

nuts or seeds

raw coconut flakes

olives

avocado

guacamole

hummus

cheese

cream cheese

cottage cheese

yogurt or kefir

hard-boiled egg

jerky

deli meat

summer sausage

chicken chunks

canned fish or shellfish

chia pudding (seeds + milk)

protein powder (in yogurt, smoothie, or oatmeal)

banana

grapes

dates

berries

apple slices

pear slices

peach slices

pineapple chunks

mango chunks

dried fruit

raw veggies

crackers

rice cake

toast

pita bread

tortilla wrap

veggie chips

sweet potato

beans

granola

oatmeal

STEP 2

SUSTAINING FAT OR PROTEIN

LUNCH

1 banana (3)

1 c berries (5)

1/4 c coconut (2)

1/4 c granola (4)

1 T chia seeds (6)

1 T flaxseeds (3)

1/2 c bran (7)

Fiber is one of the most important components of a healthy, whole food diet. It supports satiety, blood sugar regulation, detoxification, and gut & microbiome health. The recommended daily intake of fiber is at least 25 grams, which is 8-10g per meal. What does that look like?

DINNER

BREAKFAST

1/2 c almonds (7)

1 c oatmeal (4)

1 apple (4)

1 orange (2)

1/4 c dried figs (4)

1/4 c prunes (3)

1/4 c raisins (1)

2 c greens (1)

1 c cabbage (2)

1 c tomatoes (2)

1/2 avocado (7)

1 c corn (4)

1 c brown rice (4)

1 c quinoa (5)

1 c broccoli (4)

1 c lentils (16)

1 c asparagus (3)

1 c mushrooms (1)

1 artichoke (7)

1 c brussels sprouts (3)

1 slice whole grain bread (2)

1 c whole grain pasta (6)

1 sweet potato + skin (5)

1 potato + skin (5)

1 c chickpeas (12)

1 c black beans (16)

1 c green beans (3)

1 c onion (2)

1 c celery (2)

1 c peas (7)

1 c carrots (4)

1 c squash (3)

FIST

1 cup

vegetables | fruit | yogurt | cereal | popcorn | beans | lentils

PALM

3 oz

red meat | poultry | pork | fish | seafood

INDEX FINGER

1 oz

cheese | nuts | seeds | olives

CUPPED HAND

1/2 cup

cooked grains | pasta | potatoes

FINGERTIP

1 tsp

oil | butter | sugar

Nonalcoholic fatty liver disease (NAFLD) describes the liver dysfunction that occurs as a result of systemic inflammation and metabolic syndrome.

The development of NAFLD is impacted by genetics, environmental factors, lifestyle, the gut microbiome, and overall metabolic health

—and these are the same factors that can be addressed to improve this condition.

Divide this jar into that number of segments and shade it in as you track your water intake over he next 24 hours.

Is this more than usual?

Less than usual?

What is the quality of your water?

Do you need to add electrolytes to actually quench your thirst?

Protein provides the building blocks for your body’s structure and function. It also supports satiety, blood sugar regulation, and detoxification. The recommended daily intake of protein depends on your activity level and bioindividual needs, but ~1g/kg (0.5g/lb) is a general goal for most adults:

*aka the “Doctrine of Signatures”

SWEET POTATOES: pancreas

ONIONS: body cells

RED WINE: blood

GINGER: gastrointestinal tract

GRAPES: respiratory tract

TOMATOES: heart

FIGS: testis

WALNUTS: brain

AVOCADO: uterus

CITRUS: breasts

CELERY: bones

BEANS: kidneys

BEETS: liver

OLIVES: ovaries

GINSENG: nerves

CARROTS: eyes

The satiety of a food describes how well it can satisfy your hunger. High-satiety foods tend to provide high amounts of vitamins, minerals, protein, and fiber. Low-satiety foods often provide abundant calories but few micronutrients.

MINIMIZE SUGAR & SWEETENERS

especially added sugars and artificial sweeteners—both can trigger a stressful insulin response

BALANCE BLOOD SUGAR

support insulin sensitivity with adequate sleep, minimal stress, and regular meals balanced with healthy fats, protein, and fiber

GENTLE MOVEMENT

resistance exercise and yoga are powerful ways to improve insulin sensitivity and decrease inflammation

EAT A MEDITERRANEAN DIET

crowd out inflammatory foods with a variety of colorful, antioxidant plant

foods, herbs, spices, whole grains,

legumes, nuts, seeds, olives (and

oil), green tea, and oily fish

NOURISH YOUR MICROBIOME

fiber from a diversity of plant foods

promotes growth of beneficial

butyrate-producing bacteria species

SUPPORT METABOLIC HEALTH

Type II diabetes describes the pancreatic dysfunction and insulin resistance that occurs as a result of systemic inflammation and metabolic syndrome. The development of type II diabetes is impacted by genetics, environmental factors, lifestyle, the gut microbiome, and overall metabolic health—and these are the same factors that can be addressed to improve this condition.

THE SHIKIMATE PATHWAY

Glyphosate acts by inhibiting an enzyme in the shikimate pathway, preventing the synthesis of amino acids essential for plant growth.

This chemical has been assumed safe for humans because we do not have this metabolic pathway. However, bacteria do, so glyphosate exposure can cause gut dysbiosis (which DOES have an significant impact on human health).

HERBICIDE & DESICCANT

Glyphosate is a broad-spectrum herbicide used for weed control on fields & lawns and to dry

out grain crops before harvest.

FOODS WITH GLYPHOSATE

The most common foods with residue include oats, corn, soybeans, canola, wheat, barley, beans, & lentils.

STATE OF THE RESEARCH

Evidence is not conclusive about the short

& long term effects of glyphosate on human & environmental health. Some studies find it perfectly safe and others the opposite. Notably, much of the research is

funded by industries with interest

in certain study outcomes—on

both sides of the issue.

in vitro: DNA damage, estrogen

interference, increased oxidative

stress, nutrient binding,

inflammation, cancer, etc

in vivo: impact on cardiovascular

system, intestinal permeability, celiac

disease, dysbiosis, nervous system

development & function, fertility & reproduction, autism, etc

epidemiological: few effects overall,

increased risk for non-Hodgkin’s

lymphomas in exposed farmers

AMINO ACID ANALOGUE

Glyphosate has a similar chemical structure to glycine. If mistakenly substituted in polypeptide chains, it can distort or inactivate essential proteins & enzymes.

WHAT LEVEL IS SAFE?

This question is as philosophical as scientific (and very controversial). Currently, if food residue tests

below “accepted levels”, it is considered safe. However, long-term exposure to very low levels

has technically never been studied.

EXPERT DISAGREEMENT

To add confusion, 2 regulatory boards make opposite statements about glyphosate safety:

IARC: “probably carcinogenic to humans”

(considered plain glyphosate & GBHs, included in

vitro & in vivo but few epidemiological studies)

EFSA: “unlikely to represent a

carcinogenic hazard for humans”

(considered plain glyphosate only,

included human epidemiological studies only)

OTHER CONSIDERATIONS

Beyond human health, there are concerns about glyphosate build-up in soil & water, wildlife impacts, and herbicide-resistant weeds.

CULPRIT OR SIDEKICK?

Although glyphosate is often the active ingredient in mixed herbicides, some hypothesize that added surfactants are more problematic. Hence, glyphosate-based herbicides (GBHs) are found more toxic than plain glyphosate.

peanuts

peas

soy* (tofu, edamame, miso, tempeh)

kidney beans

pinto beans

black beans

navy beans

butter beans

garbanzo beans

mung beans

lentils

variety is

key for getting all the essential amino acids from plant proteins

granola

curry

soup

cold salad

oatmeal & museli

component of nourish bowl

hummus

nut & seed butters

fermented soy products

buckwheat

quinoa

millet

amaranth

sorghum

rice

corn*

oats

wheat

barley

rye

wild rice

hempseed

chia seed

flaxseed

sesame seeds

pumpkin seeds

sunflower seeds

almonds

cashews

brazil nuts

macadamia nuts

hazelnuts

walnuts

pecans

pine nuts

GRAINS

SEEDS & NUTS

LEGUMES & BEANS

WAYS TO

INCORPORATE

improve nutrient content and digestibility of plant-based proteins by soaking and sprouting

Fats burn like logs in a fire: slowly, cleanly and consistently.

\When your body is in fat-burning mode, you will experience satiety and steady energy throughout the day.

The process of converting fat and ketones into ATP (cellular energy) is more efficient and produces fewer free radicals (compared to burning sugar).

ALMONDS

BEET

MAPLE SYRUP

CARROT

ONION

GARLIC

PUMPKIN

CINNAMON

CRANBERRIES

KALE

POTATO

GREEN BEANS

ZUCCHINI

MUSHROOMS

SWEET POTATO

APPLE

BRUSSELS SPROUTS

WHOLE GRAINS

TOMATO

PEAR

DATES

FREE

GINGER

SQUASH

BELL

PEPPER

CAPERS

ONIONS & SHALLOTS

RED WINE

HERBS

(elderberry, Ginkgo biloba, St. John’s wort)

GRAPES

TOMATOES

BUCKWHEAT

APPLES

BERRIES & CHERRIES

CITRUS

HONEY

GREEN & BLACK TEA

CRUCIFEROUS VEGETABLES

INCREASE CHOLINE & CREATINE

eggs, red meat, organ meat, fish, shellfish

INCORPORATE METHYLATION ADAPTOGENS

turmeric, cruciferous vegetables, tomatoes, rosemary, berries, onions, garlic, celery, parsley, spinach, mushrooms, beets

REDUCE TOXIN EXPOSURE

skincare, food, water, plastics, cookware, moldy buildings, etc

NOURISH YOUR MICROBIOME

increase fiber, prebiotics, and fermented foods

Certain individuals with electromagnetic hypersensitivity (EMH) are more sensitive to radio-frequency EMFs.

Symptoms can include headaches, concentration difficulties, sleep issues, lethargy, and fatigue.

This may be because EMFs increase oxidative stress in cells.

For individuals with genetic predisposition, history of trauma, or an overloaded detoxification system, increased oxidative stress can exacerbate symptoms of existing inflammation or toxic burden.