margarine

quality butter

crackers

raw veggies

mayo

mashed avocado

fake syrup

real maple syrup

pasta

squash

sourdough

dressing with toxic oil

olive oil & vinegar

flour tortillas

lettuce leaves

granola "candy" bars

whole food trail mix

sugary cereal

oatmeal

cocktail

red wine

bagel

sugary jelly

honey

• • BOOST ANTIOXIDANT INTAKE

  colorful fruits & vegetables, green tea, dark berries, leafy greens, turmeric, ginger, quality olive oil, vitamins A, C, E

  • INCREASE OMEGA-3S

  support nervous system function & inflammation regulation with essential fatty acids (EPA & DHA) found in fish & seafood

  • REDUCE INFLAMMATORY FOODS

  refined sugar, gluten, seed oils, fried foods, processed dairy & meat, artificial flavors & colors

  • NOURISH YOUR MICROBIOME

  increase fiber, prebiotics, and probiotic strains studied to support mental health

  Not only does your brain influence what you eat, what you eat influences your brain. This bidirectional relationship between the gut and the central nervous system is modulated by diet, the microbiome, and inflammation. That means that your nutrition has a direct impact on mood, cognitive function, and mental health (for better or worse).

  EATING FOR MENTAL HEALTH

  The enteric nervous system is often called

  a "second brain" because it is composed of hundreds of millions of neurons

  that regulate blood flow, muscle contractions, secretions, immune

  function, and neurotransmitter

  production in

  the gut.

  THE GUT-BRAIN CONNECTION

  AN ANTI-INFLAMMATORY DIET

  Eating a processed, low-nutrient diet is correlated with increased rates of depression and anxiety. On the other hand, eating a nutritionally-wealthy, whole foods diet decreases risk for these mental health issues.

  To support optimal mental health (and overall

  health), fill your plate with colorful vegetables

  & fruits, quality protein, healthy fat, whole

  grains and legumes, and flavorful herbs

  & spices. Improving your diet can have a

  profound impact on mood, sleep, energy,

  and focus in only a few weeks.

  depression:

  L rhamnosus HN001 or

  B coagulans NTCC 5856

  anxiety:

  B longum R0175 &

  L helveticus R0052

• walk or sit barefoot outdoors in contact with grass, soil, sand, etc for 30-40 minutes daily

• use an indoor conductive earthing mat when sleeping

• reduce inflammation & pain

• increase energy

• accelerate wound healing

• promote relaxation

• improve mood

• shift to parasympathetic mode

• relieve muscle soreness

• support healthy circulation

• decrease blood glucose levels

• improve sleep

• recalibrate circadian & cortisol rhythms

BENEFITS

Grounding (or earthing) is the simple practice of connecting your body with the physical earth. Throughout history, humans would have spent much of their day in contact with the earth during walking, sitting, and sleeping. In our modern world, we are disconnected from the benefits of grounding because we spend much of our time indoors or wearing shoes. Grounding has been studied and found to improve many markers of health.

It is hypothesized that the negative electrical charge of the earth recalibrates our biological clocks and provides electrons to act as antioxidants.

• long-term fuel, build cell membranes & hormones

• DETALLES

• energía almacenada en cadenas de ácidos grasos, usualmente adherida a la molécula de glicerol

• 9 calorías/gramo

• pueden ser saturadas, poliinsaturadas, o monoinsaturadas

• aceites procesados son dañinos (mientras grasas de alimentos integrales son esenciales)

• OPCIONES METABÓLICOS

• quemadas para combustible corporal

• utilizadas para construir membranas/hormonas

• almacenadas en células adiposas

• FUENTES

• animales & pescado

• lácteos & huevos

• frutos secos & semillas

• aceitunas

• coco

• aguacate

• aceites procesados: maíz, soya, canola, etc*

ormar estructuras, hormonas, neurotransmisores, & enzímas

• DETALLES

• hechos de cadenas (polipéptidos) de aminoácidos (AA)

• 4 calorías/gramo

• pueden ser completas (todas AAs, de origen animal) or incompletas (de plantas)

• OPCIONES METABÓLICAS

• utilizadas para formar estructuras

• pueden ser convertidas a glucosa en caso de ser necesario

• AAs no almacenadas (se excretan sobrantes)

• FUENTES

• plantas: frutos secos y semillas

• frijoles y leguminosas, granos

• animales y pescado

• lácteos y huevos

PROTE´INAS

GRASAS/ LIPIDOS

• combustible rápido

• DETALLES

• energía almacenada en cadenas de monosacáridos

• 4 calorías/gramo

• pueden ser simples (azúcar) o complejos (fibra)

• la tolerancia a los carbohidratos es bio individual

• el azúcar procesado es dañino (mientras los azúcares de alimentos integrales no lo son)

• el consumo de glucosa impacta a los niveles del azúcar en la sangre y de la insulina

• OPCIONES METABÓLICAS

• se queman para combustible corporal

• almacenados como glucógeno (músculos e hígado)

• convertido e almacenado como grasa

• FUENTES

• granos

• frijoles y leguminosas

• vegetales (esp con almidón)

• frutas

• lácteos (lactosa)

• edulcorantes naturales: miel de abeja, jarabe de maple, azúcares naturales, etc.

• azúcares procesados: jarabe de maíz, azúcar de caña, sacarosa, etc*

*reducir su consumo

CARBOHIDRATOS

• Los macros se pueden pensar como una fogata: los carbohidratos sirven para encender rápido el fuego, las grasas actúan como leña, y las proteínas son la banquita de madera (utilizadas para su estructura/función, pero quemables en caso de ser necesario).

• long-term fuel, build cell membranes & hormones

• DETALLES

• energía almacenada en cadenas de ácidos grasos, usualmente adherida a la molécula de glicerol

• 9 calorías/gramo

• pueden ser saturadas, poliinsaturadas, o monoinsaturadas

• aceites procesados son dañinos (mientras grasas de alimentos integrales son esenciales)

• OPCIONES METABÓLICOS

• quemadas para combustible corporal

• utilizadas para construir membranas/hormonas

• almacenadas en células adiposas

• FUENTES

• animales & pescado

• lácteos & huevos

• frutos secos & semillas

• aceitunas

• coco

• aguacate

• aceites procesados: maíz, soya, canola, etc*

ormar estructuras, hormonas, neurotransmisores, & enzímas

• DETALLES

• hechos de cadenas (polipéptidos) de aminoácidos (AA)

• 4 calorías/gramo

• pueden ser completas (todas AAs, de origen animal) or incompletas (de plantas)

• OPCIONES METABÓLICAS

• utilizadas para formar estructuras

• pueden ser convertidas a glucosa en caso de ser necesario

• AAs no almacenadas (se excretan sobrantes)

• FUENTES

• plantas: frutos secos y semillas

• frijoles y leguminosas, granos

• animales y pescado

• lácteos y huevos

PROTE´INAS

GRASAS/ LIPIDOS

• combustible rápido

• DETALLES

• energía almacenada en cadenas de monosacáridos

• 4 calorías/gramo

• pueden ser simples (azúcar) o complejos (fibra)

• la tolerancia a los carbohidratos es bio individual

• el azúcar procesado es dañino (mientras los azúcares de alimentos integrales no lo son)

• el consumo de glucosa impacta a los niveles del azúcar en la sangre y de la insulina

• OPCIONES METABÓLICAS

• se queman para combustible corporal

• almacenados como glucógeno (músculos e hígado)

• convertido e almacenado como grasa

• FUENTES

• granos

• frijoles y leguminosas

• vegetales (esp con almidón)

• frutas

• lácteos (lactosa)

• edulcorantes naturales: miel de abeja, jarabe de maple, azúcares naturales, etc.

• azúcares procesados: jarabe de maíz, azúcar de caña, sacarosa, etc*

*reducir su consumo

CARBOHIDRATOS

• Los macros se pueden pensar como una fogata: los carbohidratos sirven para encender rápido el fuego, las grasas actúan como leña, y las proteínas son la banquita de madera (utilizadas para su estructura/función, pero quemables en caso de ser necesario).

VEGETABLES

roasted veggies

combination

of carrots,

potatoes,

beets,

squash,

broccoli,

cauliflower,

asparagus, sweet potatoes, zucchini, cabbage, onions, etc cubed; drizzle with coconut or olive oil; sprinkle with salt, pepper, or herbs; roast on sheet pan at 400ºF until soft and golden

dice/cube veggies for quick omelettes or skillets throughout week, store in resealable bag(s)

cut veggies to eat raw with hummus or guacamole, store in container with water to keep crisp

WHOLE FOOD CARBS

whole grains - soak/cook several servings of rice, quinoa, or whole grain

beans/lentils - soak/cook beans or lentils (or use canned)

potatoes or sweet potatoes

- bake whole (just poke a few holes

in the skin with

a fork) or

cube and

roast on

a sheet

pan

PROTEIN

roast whole chicken or several pieces of chicken (inside to 165ºF)

brown ground beef/chicken/turkey with chopped celery and onions, salt & pepper (brown in kettle with lid to keep it from drying out, you can drain at the end if preferred)

make meat patties with ground beef/chicken/turkey and herb/spices, and salt/pepper (freeze and pop out to cook individually)

prep chicken or egg salad

make meatloaf or meatballs - mix ground meat with egg (or ground flax), oatmeal or grated veggies, herbs/spices, salt/pepper

and bake (this is a

great way to

stretch your

meat and

your

grocery

budget)

MISCELLANEOUS

guacamole

hummus

overnight oats

chia pudding

energy balls

chocolate avocado pudding

cold salad

homemade broth or sauerkraut

BOWL

BURRITO

BOWL

SKILLET

BREAKFAST

SKILLET

CURRY

TACOS

CASSEROLE

celery + onion + herbs + broth

greens + seeds + vinaigrette

tortilla + greens + olives + sauce

fresh veggies + avocado + vinaigrette

beans + taco spice + salsa

oil + fresh herbs

Every weekend, prep one or two items from each of the following categories. Then throughout the week, you can build meals with these components and a few additional ingredients.This means less work without boring leftovers!

SOUP

SALAD

WRAP

eggs + avocado + salsa

oil + curry spices + rice

taco shell + spices + greens + salsa

broth + fresh herbs + spices

OMELETTE

SANDWICH

eggs + cheese

bread + greens + sauce

CUSTOMIZE

VEGGIE

PROTEIN

CARB

ADD

your body navigates slight ups and downs seamlessly

balanced blood sugar is key for healthy & sustainable weight loss

eating will raise blood sugar & insulin slightly, but not dangerously

Healthy Blood Sugar Balance

blood sugar balance is essential for healthy rhythm

NORMAL RANGE

= stable mood, cognition, and energy

HIGH BLOOD SUGAR 

= emergency

LOW BLOOD SUGAR

= emergency

• release of cortisol (stress hormone)

• brain fog

• hungry & crabby

• low energy & fatigue

• cravings (especially sugar & caffeine)

• stresses adrenals

• promotes binging

• release of insulin (fat storage hormone)

• weight gain

• inflammation

• damages arteries

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

lower blood sugar levels tell your body to dip into fat stores until fed again

balance means less inflammation, fewer cravings & mood swings, and steady energy throughout the day

1. Meal Challenge

Record what you eat for each meal & check what components that meal satisfies. Some foods will satisfy more than 1 component.

50% vegetables

palm size protein

healthy fat

whole food carbs

See the Meal Blueprints for ideas of how to incorporate all 4 of these components into your meals.

2. State of Receiving Challenge

Give yourself 1 point for each intentional eating tip you practice. Total your score for each meal.

relaxed & not rushed

gratitude before eating

respect level of fullness

choose nourishing foods

no distractions

sit at table

portion out food

chew each bite 20x

See the State of Receiving Handout to learn how to eat in a parasympathetic state.

3. Listening Challenge

Record your thoughts & feelings before & after each meal. Indicate your level of fullness and whether you ate in a state of receiving.

See the State of Receiving Handout to learn how to eat in a parasympathetic state.

1. FRUTOS SECOS

   BERRIES DE GOJI

   ESPIRULINA & CLORELLA

   MACA EN POLVO

   POLVO VERDE

   CHISPAS DE CACAO

   COCO CRUDO

   LINAZA MOLIDA

   MIEL DE ABEJA PURA

   SEMILLAS DE HEMP

   P´OLEN DE ABEJA

   SEMILLAS DE CALABAZA Y GIRASOL

   C´URCUMA

toothpaste with fluoride, sulfates, titanium dioxide, & aspertame/sucralose

antimicrobial soap with triclosan

regular soap without antimicrobial agents

shampoo without parabens, phthalates, & phenols

shampoo with parabens, phthalates, & phenols

air-popped popcorn

fragranced garbage bags, single-use cleaning products, lotions, etc

fragrance-free versions

microwave popcorn with PFAS in package

essential oil diffuser & beeswax candles

eliminate source, repaint, or filter water

air fresheners & candles with artificial fragrances

lead in paint or pipes

digital receipt, avoid touching, wash hands

store receipts with BPA

anti-perspirants & deodorants without aluminum

anti-perspirants & deodorants with aluminum

cosmetics with fragrances, preservatives, parabens, & other chemicals of concern

mineral-based cosmetics

vinegar in rinse cycle & wool dryer balls

fabric softer & dryer sheets

glass, silicon, & cloth food storage

plastic food wrappers & containers

mosquito repellant made with citronella or essential oils

non-stick pans, pots, & skillets with teflon

cast-iron or stainless steel cookware

cleaning products with fragrances, aerosol, surfactants, & other chemicals of concern

vinegar, baking soda, essential oils, etc

chemical sunscreen with oxybenzone

mineral sunscreen or safe sun exposure

mosquito repellant with DEET

toothpaste with nano-hydroxyapitate

nail products with formaldehyde, toluene, phthalates, & plastics

non-toxic nail polish

COMFORTABLY HUNGRY aim to eat

COMFORTABLY FULL aim to stop eating

NEUTRAL ideal hunger/fullness range

OVERLY HUNGRY eat before this point

OVERLY FULL stop eating before this point

starving, dizzy, physically ill

irritable, weak, gnawing stomach

very hungry, high appetite

notably hungry, empty stomach

neutral, neither hungry nor full

slightly hungry, yet energized

slightly satisfied, yet light

satisfied, full stomach

very full, decreased appetite

extremely uncomfortable

painfully full, nauseous

COTTON source: cotton boll (can be standard, organic, recycled) + breathable, soft, absorbent + common & affordable +hypoallergenic - wrinkles easily - environmental concerns when grown with pesticides, high amounts of water

SILK source: silkworm + soft, thermoregulating + hypoallergenic + gentle on hair & skin - fragile & stains easily - difficult to wash - can be expensive

WOOL sources: sheep/lamb/merino; goat/cashmere/mohair; alpaca; rabbit/angora + warm yet breathable, moisture-wicking, durable + antimicrobial & stain resistant + provides full UV protection - can be itchy or irritating to skin - can shrink & pill

polyester spandex elastane nylon rayon acetate polypropylene olefin acrylic lyocell microfiber aramid modal viscose

LINEN source: flax fibers + breathable, moisture-wicking, thermoregulating, anti-static + softens over time + environmentally sustainable -wrinkles easily -can be expensive

Petrochemical-based, often contain microplastics, BPA, PFAS, chemicals from production/dying

SYNTHETIC FIBERS

HIGH FRUCTOSE CORN SYRUP (soda, sweetened beverages, candy, ice cream, sauces, etc)

FOOD COLORING (Red 3, Red 40, Yellow 5, Yellow 6, Blue 1, etc)

ARTIFICIAL SWEETENERS (sucralose, aspertame, etc)

MONOSODIUM GLUTAMATE (MSG)

HYDROGENATED OILS (aka trans fat)

PROCESSED SEED OILS (canola, corn, soy, vegetable, etc)

REFINED GRAINS (cereal, baked goods, breads, etc)

ULTRA-PROCESSED MEAT & DAIRY (and their ultra-processed plant-based alternatives)

CONTEMPLATION

PRECONTEMPLATION

PREPARATION

ACTION

MAINTENANCE

no desire or awareness of need for change

Ideally, the habit becomes permanent and this process is no longer needed (termination).

"I drink a can of soda with every meal and have no intention to cut back."

weigh the pros & cons of change

"I know it would be good for my body if I cut back, but I like the taste of it."

decide to change and form a plan

"I could swap my dinner soda for sparkling water."

follow through with plan for change

"Now I choose to drink sparkling water instead of soda with dinner."

support habit by recognizing the benefits of change

"I sleep much better when I don't drink soda with dinner."

In most cases, the old habit re-emerges and the whole process begins again (relapse).

Relapse is not failure, but normal. Progress is characterized by how many times you are willing to re-engage this process.

Change is more sustainable when gradual. Set small goals and repeat the process until you reach your ultimate goal.

SUPLEMENTOS

HAZ QUE LA CAMA SEA UN LUGAR SAGRADO solo para el sueño y el sexo (no para comer, desplazarse por el teléfono, trabajar) OSCURECE LA RECAMARA LO MÁS QUE SE PUEDE las cortinas 'blackout' son una buena inversión desconecta electrónicos que se iluminan DISMINUYE EL USO DE PANTALLAS ESTIMULANTES la luz azul destruye melatonina (la hormona del sueño) hasta 2 horas antes de dormir utiliza lentes anti luz azul activa el filtro de luz azul en sus aparatos activa modo vuelo en los celulares cuando duerme PROCURA EXPONERSE A LA LUZ NATURAL DE LA MAÑANA sincroniza el ritmo circadiano proporciona más energía durante el día promueve el descanso profundo de noche MUEVE TU CUERPO el movimiento de día mejora el sueño de la noche TERMINA DE CENAR 2 HORAS ANTES DE ACOSTARSE una cena fuerte puede interrumpir el sueño de calidad apoya la regulación de tus niveles de azúcar en las noches con proteína, grasas sanas, y carbohidratos complejos en la cena si sientes necesario consumir una botana en la noche, elige proteína y carbohidratos complejos

Consejos para un mejor sueño

Lavanda Manzanilla Valeriana Lúpulo La amapola Glicinato de magnesio Melatonina L-triptofano or 5-HTP L-teaninea GABA

El sueño de calidad: aunque a veces se percibe como un lujo, en realidad es una necesidad! Es crítico para la detoxificación hepática y celular, la limpieza linfática, la consolidación de la memoria, el descanso digestivo, el manejo del estrés, y la regulación de las hormonas (el cual contribuye al aumento de peso cuando se desequilibra). La priorización del buen sueño es una de las maneras más eficaces (y placenteras) de mejorar el bienestar.

Un colchón cómodo y ropa de cama de buena calidad ayudan mucho a la hora de dormir profundo.

Eating regular, balanced meals (especially protein for breakfast) is a key step for calibrating blood sugar & hunger hormones. Food is information, so if your body senses scarcity, it will shift into starvation mode to conserve & store more fat.

“Health does not equal weight, so the only weight loss I want is HEALTHY weight loss.” “How does my body FEEL?” (not look) “Weight is just a number. I care about it because it will help accomplish my REAL GOAL of ______.”

Your hunger & metabolism (and therefore, weight) are regulated by hormones, primarily insulin & cortisol. Support balance by avoiding processed sugar (especially in beverages) and focusing on fiber, fat, & protein.

EAT REGULAR MEALS

Dieting messages often promote calorie reduction (calories-in < calories-out). Thermodynamically, a calorie deficit is necessary for weight loss. However, calorie counting alone does not account for the complexities of metabolism. Different types of calories (carbs, fat, & protein) are broken down and utilized differently.

Go for a walk before or after a meal—exercise is extremely effective for improving insulin sensitivity and stimulating metabolism. Do not think of it as “burning calories”, but as improving how your body processes food.

MORE THAN CALORIES

WALK AROUND MEALS

ALIGN YOUR MINDSET

ADDRESS EMOTIONAL EATING

SLEEP IT OFF

What else FILLS you besides food? Focus on that when you tend to eat emotionally. Stress is often the primary cause of unhealthy weight gain (or loss), so be gentle on yourself and focus on relaxing & recharging (rather than reaching for comfort food).

Sleep is a powerful way to recalibrate hormones, reduce stress, and support a healthy weight. Minimize eating before bed, unless needing a snack to keep your blood sugar balanced through the night (then choose something with protein).

BALANCE BLOOD SUGAR

Hair Tissue Mineral Analysis (HTMA) is a functional test used to provide a unique cellular reading of the mineral and heavy metal levels in your body.

By analyzing small samples of recent hair growth, you can get a snapshot of what your body has been exposed to and what it is eliminating through the hair.

This data is valuable for prioritizing which diet and lifestyle strategies will be most effective for addressing your bioindividual needs.

dextrose

fructose

galactose

glucose

lactose

maltose

sucrose

SIMPLE SACCHARIDES

honey

molasses

yacon syrup

monk fruit (luo han guo)

stevia

WHOLE-FOOD SUGARS

spot chemical names for sugar that end in "ose"

beet

brown

cane

confectioners

coconut

date

granulated

invert

palm

powdered

raw

turbinado

white

"SUGAR"

agave

brown rice

corn

high fructose corn (HFCS)

glucose

malt

maple

sorghum

"SYRUP"

mannitol

erythritol

sorbitol

xylitol

lactitol

isomalt

maltitol

hydrogenated starch hydrolysates (HSH)

SUGAR ALCOHOLS

agave nectar

barley malt

cane juice crystals

dextrin

evaporated/ dehydrated cane juice

fruit juice concentrate

maltodextrin

sucanat

ANOTHER NAME, JUST AS SWEET

acesulfame potassium

advantame

aspartame

neotame

saccharin

sucralose

ARTIFICIAL SWEETENERS

sugar-free substitutes can have negative effects on your metabolism & nervous system

still contain sugar, but come with nutrients & immune factors

taste sweet, but not digestible

What in the world is EFT tapping?

Emotional freedom technique (EFT) acupressure tapping is a researched strategy for managing stress and improving conditions with a nervous system component.

BENEFITS OF EFT TAPPING

decreases anxiety

improves depression

decreases PTSD symptoms

minimizes pain

reduces cravings

increases happiness

boosts immunity (IgA)

improves resting heart rate

balances blood pressure

decreases cortisol levels

HOW TO DO EFT TAPPING

1. Compose setup phrase:

"Even though I experience

I completely and deeply accept myself

my body is good and has a capacity for healing

I am worthy of love and acceptance

other relevant phrase

2. Say entire setup phrase 3x while tapping karate chop point.

3. Repeat affirmation as you tap each other point 7x.

EFT TAPPING POINTS

INNER EYEBROW

SIDE OF EYE

UNDER EYE

UNDER NOSE

CHIN

COLLARBONE

UNDER ARM

KARATE CHOP POINT

TOP OF HEAD

most “antioxidant foods & herbs”

partially hydrolyzed guar gum

extra-virgin olive oil

whole grains & oat bran

beans & legumes

green bananas & plantains

psyllium seeds

almonds

mushrooms

chicory root

artichokes

leafy greens

green tea

rosemary

apples

turmeric

ginger

ginseng

dark cocoa

dark berries & grapes

onions, leeks, & garlic

cruciferous veggies

interacts with immune cells to decrease inflammation and promote a balanced immune response

IMMUNE

selectively feeds beneficial microbes and/or inhibits the growth of pathogenic/ opportunistic microbes

MICROBIOME

supports mucosa layer, feeds epithelial cells, and/or improves tight junctions between cells for healthy intestinal permeability

BARRIER

VITAMINS & MINERALS

(vit D, calcium, zinc, selenium, etc)

sauerkraut & kimchi

lacto-fermented veggies/pickles

yogurt & kefir

kombucha & water kefir

probiotic supplements

FERMENTED FOODS & PROBIOTICS

marshmallow root

slippery elm bark

licorice root

aloe vera

DEMULCENT HERBS

ANTIOXIDANT FOODS & HERBS

(resveratrol, quercetin, kaempferol, curcuminoids, gingerols, anthocyanines, etc)

PREBIOTIC FIBERS

(inulin, pectin, fructo- & galacto- oligosaccharides, etc)

supplements

quality protein

bone broth/collagen

AMINO ACIDS

(glutamine, tryptophan, arginine, cysteine)

sunlight exposure

quality dairy

leafy greens

meat & seafood

BOVINE COLOSTRUM

1: Prenatal Multi

2: Pregnancy Dresses

3: EBB

4: Daily Walks

5: Real Food for Preg.

6: Redmond Real Salt

7: Citrus

8: Pregnancy Pillow

9: Raspberry Leaf Tea

10: Chiropractor

11: Probiotic

12: Eggs

13: Pregnancy Shorts

14: Daily Dates

15: Collagen

16: Ina May’s Guide

17: EPA + DHA

18: Community

19. Water Bottle

20. Exercise Ball

21. Belly Butter

22. Baby’s Microbiome

23: Dairy

24: Stool Test

25: EPIC Bars

26: Vitamin D3 + K2

27: Fresh Test