Teflon non-stick cookware

made with toxic PFTE, PFAS, or PFOA

ALUMINUM COOKWARE

can leach into food

SCRATCHES + CHIPS

coating ends up in food

METAL + PLASTIC UTENSILS

can scratch pan coating or melt into food

HIGH HEAT COOKING

increases AGE formation + chemical leaching

MICROWAVING IN PLASTIC

can leach into food

CAST IRON COOKWARE

source of dietary iron, be attentive if have high iron levels

CEREMIC COATED COOKWARE

ensure not scratched or chipping

MEDIUM HEAT COOKING

use solid fats or quality olive oil that can withstand moderate heat

MICROWAVING IN GLASS

safer alternative to plastic containers

STAINLESS STEEL COOKWARE

low risk of metal leaching

GLASS OR STONE BAKEWARE

low risk of chemical leaching

WOODEN OR SILICON UTENSILS

gentle on cookware

COOKING WITH WATER

minimizes AGE formation + retains nutrients

LOW + SLOW COOKING

minimizes AGE formation + protects cookware

GARNISH WITH OIL

after cooking

1. LEAFY GREENS

2. GUAVA

3. CITRUS

4. PINEAPPLE

5. BLACK CURRANTS

6. BROCCOLI

7. BELL PEPPERS

8. TOMATOES

9. KIWI

10. BERRIES

11. PAPAYA

eggs & veggies

one of the best ways to have veggies, protein, and healthy fat for your first meal of the day

loaded oats

soaking oats overnight makes them easier to digest (enjoy hot or cold)

get your protein and fat by loading with toppings

note: try ground flaxseed, cinnamon, walnuts, raisins, and sea salt

fruit & nuts

fruit (fresh, frozen, or dried) + nuts or nut butter

frozen bananas are tasty with almond butter & granola

meat patty

(prepped and stored in freezer)

compliment with fruit, veggies, or breakfast potatoes

parfait

base: plain yogurt/kefir OR unsweetened applesauce OR chia pudding (chia seeds + milk + honey/maple syrup, let sit overnight)

note: try fruit (fresh, frozen, dried) + granola, nuts, seeds, raw coconut

smoothie bowl

pour your smoothie into a bowl and top with fruit, granola, cereal, nuts, seeds, coconut, nut butter, honey, etc note: chewing helps your body recognize that you are eating food

leftovers

a very under-rated breakfast food

note: it is okay to break the "breakfast food boundaries"

on the go

prepped energy balls

granola bars (just be cautious of added sugar)

smoothie/protein shake

fruit

loaded toast

(or rice cakes)

fried egg

avocado, salt, pepper, + chia seeds

nut butter + banana

nut butter + honey + cinnamon

US APPROVED GE FOODS

corn

soybeans

canola

cotton

sugar beets

apples

alfalfa

papayas

pink pineapples

summer squash

potatoes

salmon

pigs

Only certain varieties of these foods are GE. For example, not all apples on the market are GE.

Most processed foods contain GE ingredients in the form of high-fructose corn syrup, sugar, and refined oils (corn, soybean, cottonseed, canola/vegetable).

What about the fat layer that forms at the top?

This can serve to seal the broth and extend how long it stays fresh in the fridge. You can toss when ready to eat if you prefer.

1. BROCCOLI

2. LENTILS

3. COCONUT

4. PEAS

5. AVOCADO

6. ASPARAGUS

7. BEANS

8. APPLE

9. CHIA SEEDS

10. WHOLE GRAINS

11. ALMONDS

12. PSYLLIUM HUSK

aka "histamine intolerance" or "mast cell activation syndrome"

There are 2 primary reasons: their body is either producing too much OR not breaking it down properly.

This dysregulation can be influenced by genetics (i.e., poor methylation), hormonal imbalances, or gut dysbiosis (the majority of your immune system is in your gut).

starve this sugar-loving yeast by minimizing high-sugar fruits, added sweeteners, & refined grains

Bile is necessary for fat digestion, nutrient absorption, microbiome balance, and toxin excretion.

This thick, greenish liquid is produced from cholesterol in the liver and stored in the gallbladder.

Bile is released when you eat fat, working like soap to break down the globules for easier digestion.

Think of macros like a campfire: carbs burn like fire-starters, fats burn like logs, and proteins are like the stool (best for structure/function, but can be burned if needed).

Not all fuel is created equal.

FATS

the logs

Once your body starts burning fat, you can sit back and relax. Like logs, fats burn slowly and consistently for long periods of time. You do not have to worry about refueling for a while.

CARBOHYDRATES

the fire-starters

Carbs burn hot and fast like kindling. They are great for quick energy, but you have to constantly "feed the fire" to sustain energy throughout the day.

PROTEIN

the stool

Proteins are most valuable for structure and function. Your body prefers to use them for building rather than fuel. But in case you run low on carbs or fats, you can burn your stool as emergency energy.

CAN I JUST TAKE A FOOD SENSITIVITY PANEL?

A food hypersensitivity test provides a snapshot of how your body is responding to the foods you are eating at that time.

It can be helpful for identifying trigger foods, managing symptoms, and allowing the body to heal, but should not be the only thing to guide eating decisions.

WHAT IS INSULIN RESISTANCE?

WHAT IS INSULIN?

WHY IS BLOOD SUGAR BALANCE IMPORTANT?

WHAT IS METABOLIC FLEXIBILITY?

HOW TO EAT TO BALANCE BLOOD SUGAR

1. LIVER

2. SARDINES

3. FORTIFIED DAIRY

4. COD LIVER OIL

5. BUTTER

6. EGGS

7. PORK

8. MUSHROOMS

9. FISH

   *daily sunlight exposure is best source

1. BRAIN

This is where digestion begins. With the thought, sight, & smell of food, your brain tells the other organs to turn on digestive processes.

Mindless or distracted eating means that your body does not recognize it is being fed, impacting every subsequent step.

WHY SOAK AND SPROUT?

Soaking and sprouting makes dormant, hard-to-digest grains, seeds, lentils, beans, and nuts more digestible and nutrient-dense.

The process "awakens" the living seed, breaks down anti-nutrients, and activates beneficial enzymes.

WHY SOAK + SPROUT?

Soaking and sprouting makes dormant, hard-to-digest grains, seeds, lentils, beans, and nuts more digestible and nutrient-dense.

The process "awakens" the living seed, breaks down anti-nutrients, and activates beneficial enzymes.

Should I eat (safety, sources, and a rating)

MSG

(monosodium glutamate)

artificial coloring

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

sodium nitrite

gums

(guar, xanthan, gellan, tara, carob, etc)

high fructose

corn syrup

artif. sweeteners

(sucralose, aspertame, saccharin, acesulfame)

sugar alcohols

(xylitol, erythritol, sorbitol, anything that ends in -itol)

carrageenan

sodium benzoate

hydrogenated oils

(aka trans fat)

processed oils

(canola, corn, soy, vegetable, etc)

yeast extract

lecithin

food starch

(cornstarch, maltodextrin, corn syrup solids, etc)

citric acid

Is the Dirty Dozen reliable?

Is the EWG biased?

Are pesticides bad?

What does it mean to be a scientific nutritionist?

What is the precautionary principle?

Are scientists and regulators evil?

Are organic farmers more responsible?

Is organic farming more sustainable?

Is organic produce more nutritious?

What are the benefits of eating local produce?

What are the benefits of eating seasonally?

What are the benefits of dietary diversity?

The HPA axis is the communication network between the Hypothalamus, Pituitary gland, and Adrenal glands.

It is the body's primary system for recognizing and responding to stress.

Whenever the brain recognizes stress, it triggers a hormone cascade to alert the rest of the body.

This results in a release of cortisol (aka "stress hormone"), which tells the body to react AND turns off the signals from the brain.