pungent

bitter

light

dry

warm

fasting

avoid: heavy

*low in sodium, potassium, and phosphorus

EGGS

CHERRIES

CAULIFLOWER

BELL PEPPERS

RED GRAPES

APPLES

FISH & LEAN MEAT

OLIVE OIL

BERRIES

ONIONS & GARLIC

CABBAGE

HERBS & SPICES

(fresh or dried)

*If you have chronic kidney disease, work with a health professional to identify your bioindividual nutrient needs.

A whole-food, paleo-based diet is a colorful diet.

Focus on first filling your plate with a variety of fruits & vegetables, followed by animal protein, filled in with supportive carbs, and topped off with nutritionally wealthy superfoods & healthy fats.

Beyond the contaminants you DO NOT want in your drinking water, there are nutrients that you DO want: major minerals (sodium, potassium, magnesium, calcium) and several trace minerals.

Not only do these minerals make the water you drink more hydrating (think of an electrolyte-boosted sports drink) they are essential for proper muscle contraction, nerve signaling, digestion, liver function, and much more.

Look for a water source that preserves these natural minerals OR adds them back into purified water.

Swap out processed foods for whole foods. Tally your swaps over the next 5 days. Notice how whole foods are simple, more natural, & have fewer ingredients.

MORE PROCESSED

WHOLE FOOD

flour tortilla

lettuce wrap

frozen potato products

roasted or baked potato

salad dressing

olive oil + vinegar

spaghetti pasta

spaghetti squash

soda

seltzer water/kombucha

ranch dip

hummus

fruit yogurt

yogurt + fresh fruit

coffee creamer

cream + honey

Yes! And no... It depends what you mean by "diet".

A diet is just a pattern of eating, so you already follow a diet (whether you knew it or not).

However, our culture has distorted dieting by reducing health to weight loss.

The diet industry tells us to eat less, exercise more, and count every calorie so we can be thin.

These destructive messages promote a restrictive mentality and a disordered relationship with food.

Not to mention that yo-yo dieting often leaves you with more fatigue, gut issues, hormone imbalances, and unhealthy weight than you began with!

On the flip side, diets can be incredibly healing!

The food (and way) you eat should nourish your body so you can have minimal disease, mental clarity, joyful confidence, and the energy and freedom to live fully alive!

Cholesterol is a type of fat used to build healthy cell membranes, digest fats, manage inflammation, and produce hormones & vitamin D.

This essential molecule has been misunderstood to be the cause of cardiovascular disease, leading many health-conscious people to cut it from their diets.

However, the story is not that simple.

balsamic vinaigrette + chicken + goat cheese + beets + walnuts

soy sauce/oil/rice vinegar + salmon + cucumber + kimchi + almonds

honey mustard dressing + sardines + olives + sprouts + sweet potato

poppyseed dressing + quinoa + swiss + pear + craisins + cashews

vinaigrette + black beans + tomato + cilantro + avocado + pepitas

DITCH

STOCK

corn, soybean, canola, & vegetable oil

extra-virgin olive, avocado, & coconut oil

margarine

butter or coconut oil

dressings & sauces with inflammatory oils

dressings with healthy oils, vinegars

chips, crackers, cookies with many ingredients or hydrogenated oils

snacks with healthy oils, nuts, & seeds

microwave popcorn

whole kernel or pre-popped popcorn

diverse, conventional

FRUITS & VEGETABLES

prioritize organic for

"dirty dozen"

diverse, fresh, seasonal, local, organic, self-grown

whole grain products, canned beans,

diverse nuts & seeds

GRAINS, BEANS, NUTS, & SEEDS

sourdough bread,

beans in non-BPA cans,

sprouted nuts & seeds

organic

soaked, sprouted, or fermented

whole: white & yolk

EGGS

non-GMO fed,

cage free or free-range

organic, local,

pasture-raised

whole,

fermented (yogurt & kefir)

DAIRY

whole, fermented,

grass-fed, organic

whole, fermented, 100% grass-fed, organic, raw

minimally processed

MEAT

non-GMO fed, grass-fed, no added nitrates/nitrites

organic, local, pasture-raised, regenerative

SMASH: salmon, mackerel, anchovies, sardines, herring

FISH & SEAFOOD

non-GMO farm-raised,

no colors or additives,

in non-BPA cans

sustainably wild-caught, fresh, frozen, or local

extra-virgin olive oil (EVOO),

coconut & avocado oil,

conventional butter

FATS & OILS

organic EVOO,

cold-pressed & unrefined oils, organic butter

organic California EVOO,

organic & grass-fed butter/ghee/lard/tallow

raw/turbinado sugar,

white & brown sugar

(in small amounts)

SWEETENERS

coconut sugar, stevia, monkfruit, xylitol, erythritol

honey (local if possible), maple syrup, molasses, date syrup

real fruit/vegetable juice, lightly-sweetened with

real sugar

BEVERAGES

unsweetened,

stevia-sweetened,

cold-pressed (juice)

organic & fair-trade (tea/coffee), fermented

diverse, fresh,

minimal ingredients, minimally processed

OTHER

non-GMO,

non-BPA packaging

organic, local, fair-trade, rainforest alliance cert, regenerative

glutathione is a key antioxidant in the body

AVOCADO

SALMON

CRUCIFEROUS VEGGIES

SPINACH

PAPAYA

WHEY PROTEIN

GREEN TEA

GREEN BEANS

CUCUMBER

ASPARAGUS

TURMERIC

processed meats

aged cheese

fermented foods

wine

aspartame

MSG

wheat

citrus

eggs

tea

coffee

chocolate

dairy

beef

corn

cane sugar

yeast

ROOT CAUSE:

identify emotional triggers

NAME EMOTION: angry, lonely, disappointed, hurt, overwhelmed, afraid, etc

Is this in my control? If so, what can I change? If not, how can I respond?

BEFORE:

break patterns of mindless, habitual, & transitional eating

do not buy trigger foods

keep trigger foods out of sight

change clothes & wash feet when get home

move your body before eating

INSTEAD:

what am I actually hungry for?

THIRSTY: sip tea, infused water, sparkling water, etc

EXCITEMENT: do a project, errand, or enjoyable task

MENTAL REST: read a book or watch a show/movie

PHYSICAL REST: sit in the sunshine or sleep

REFRESHMENT: take a shower

CONNECTION: call a friend

REFLECTION: pray, meditate, or journal

DURING:

if truly hungry, eat intentionally

imagine how food will feel in your body

put food on a plate or in a bowl

do not eat distracted

do not eat in bed, at desk, standing up

eat slowly & savor flavors

eat in nature

eat with others

Helicobacter pylori is a type of bacteria that lives in the lining of the stomach.

When the body is stressed, it can grow out of control and trigger an immune attack, leading to inflammation and tissue damage.

In serious cases, an H pylori infection contributes to iron-deficiency anemia, ulcers, and stomach cancer.

BEEF

POULTRY

RYE & WHEAT

EGGS

SALMON

BRAZIL NUTS

SUNFLOWER SEEDS

SARDINES

SHELLFISH

MUSHROOMS

PORK

LIVER

TUNA

A diverse, whole-food diet is a colorful diet.

Focus on first filling your plate with a variety of fruits & vegetables, followed by animal or plant protein, and topped off with nutritionally wealthy superfoods & healthy fats.

1. MICROS OVER MACROS

2. REGENERATIVE IS THE NEW ORGANIC

3. COOKING LIKE GREAT-GRANDMA

4. BUYING IN BULK

Healthy fats serve as building blocks for cell membranes & hormones, support satiety & blood sugar balance, regulate inflammation, and enhance nutrient absorption. Ideal intake of fat depends on activity level, bioindividual needs, and weight goals, but 30% of daily calories is a general goal for most adults:

__________x15 = __________ now x0.03 = __________

BODY WEIGHT IN LBS DAILY CALORIES DAILY FAT IN GRAMS

1/2 c olives (8)

1 T olive oil (14)

1 T ghee (15)

1 T butter (12)

1 T coconut oil (14)

1/4 c coconut (7)

1 T canned coconut milk (3)

3 oz chicken (12)

3 oz turkey (6)

3 oz beef (13)

3 oz pork (12)

3 oz ham (8)

3 oz salmon (10)

3 oz tuna (1)

3 oz sardines (11)

2 T peanut butter (16)

1/2 c peanuts (36)

1/2 c walnuts (39)

1/2 c almonds (32)

1/2 c cashews (31)

1 oz dark chocolate (9)

BREAKFAST

AVOCADO

BEET

MAPLE SYRUP

CARROT

TOMATO

GARLIC

BEEF

CINNAMON

FISH

GRAPEFRUIT

POTATO

TANGERINE

ORANGE

DATES

SWEET POTATO

APPLE

BRUSSELS SPROUTS

WHOLE GRAINS

LEMON

PUMPKIN

BANANA

PEAR

GINGER

SQUASH

CHICKEN

I want to be more in tune with when I am hungry and when I am satisfied

I want to be able to listen to my body

I want to have more energy to do the things in life that I love

I want to know how to make decisions that nourish and honor my body

I want to reset and refresh my relationship with food

I want to have more self-confidence

I want to know what is healthy for me and make decisions to honor that

I want to have freedom from food

I want to feel energized, strong, focused, light, and healthy

I want to have more focus and mental clarity

I want to feel good about how I look and maintain a healthy weight

I want to have a properly ordered relationship with food

I want to reduce inflammation and disease by eating a nutritious diet

I want balance in my life

I want to see food as a good way to nourish my body, but not be controlled by it

I want to have freedom to eat foods that I enjoy

I want to be able to enjoy food without obsessing over it, counting calories, or feeling guilty