a breakdown of ingredients in soft drinks

100% grass-fed*

pasture finished

no antibiotics

no hormones

no growth promoters

non-GMO fed

organic

pasture raised

free range

soy free

no antibiotics/hormones

no growth promoters

non-GMO fed

organic

same as meat standards

raw, unpasteurized

fermented

live active cultures

full-fat

A2

goat or sheep

wild-caught

sustainably caught

non-GMO fed (if farmed)

no added colors

no sodium tripolyphosphate

third-party verification

*"grass-fed" alone means that the cows may still have eaten grain

WHAT IS LYMPH?

Your lymphatic system is involved in fluid balance, nutrient delivery, waste removal, and immune health.

It is made up of bean-shaped lymph nodes, connected by an extensive system of lymph vessels.

Unlike your cardiovascular system, there is nothing pumping lymph through your body.

Instead it needs stimulation and muscle movement to keep it flowing.

WHAT ARE MEDICINAL MUSHROOMS?

In addition to being rich sources of vitamins, minerals, amino acids, and fiber, medicinal mushrooms have numerous documented health benefits.

Find them as teas, powders, capsules, and tinctures or cook them fresh.

NOTE: Medicinal mushrooms are not ideal for everyone, including those with autoimmune issues. Work with your health professional to ensure they are safe for you.

WHY AN ADRENAL COCKTAIL?

When communication between these glands is disrupted, the HPA axis becomes imbalanced and the body loses the ability to respond appropriately to everyday stressors.

An adrenal support cocktail provides a specific combination of nutrients to support and heal the glands of the HPA axis.

It is best consumed between meals: midmorning, mid-afternoon, or before bed.

burrito bowl

soup or stew

vegetable + chicken stir-fry

burgers + sweet potato fries

meat sauce over roasted veggies

slow/pressure cooker protein + veggies

nourish bowl

veggie + protein wrap

loaded salad with protein + avocado

canned fish + hummus + raw veggies

oysters + sweet potato chips

quinoa + chicken salad

avocado + egg toast

sausage + roasted veggies

smoothie with greens + healthy fat

overnight oats with collagen + nuts

omelette + sautéed veggies

leftovers

WHAT IS STOMACH ACID FOR?

WHAT ABOUT ACID REFLUX?

How to improve ACID REFLUX

TASTE BITTERS

gentian, fennel, dandelion, or a tincture made from bitter herbs

ADD ACID

sipping a bit of lemon juice or apple cider vinegar in water stimulates stomach acid production

ENJOY ENZYME-RICH FOODS

pineapple, papaya, kiwi, kefir, yogurt, bananas, mango, miso, soy sauce & tempeh, sauerkraut & kimchi, avocado, bee pollen

SUPPORT HEALTHY STOMACH ACID

EGGS

AVOCADO

ALMONDS

BERRIES

OYSTERS

COCONUT

LEAFY GREENS

BROCOLLI

SEEDS

FISH

MACA

SAUCE IDEAS

olive oil + apple cider vinegar + honey + mustard

herbs + mayo + salt + pepper

tahini + lemon juice + cumin

plain yogurt + lemon juice + garlic

your favorite homemade dressing

clean store-bought dressing

*tested with complete thyroid panel

THYROID RELEASING HORMONE

when the TRH signal is "off", so is the rest of the cascade

THYROID STIMULATING HORMONE*

if TSH is really high or really low, then the thyroid is likely not receiving its signals

TOTAL T4 & T3*

bound & circulating levels of thyroid hormones that give a general idea of thyroid function

FREE T4 & T3*

unbound & circulating levels of thyroid hormones that can signal to body cells

THYROID BINDING GLOBULIN*

too much TBG will bind & prevent T4 & T3 from signaling

THYROID ANTIBODIES*

TPO, TG, and TSHR antibodies are high when the body starts to attack the thyroid, often before any other symptoms are present

1.high-carb meal without protein, fat, or fiber

NORMAL RANGE

= stable mood, cognition, and energy

HIGH BLOOD SUGAR 

= emergency

LOW BLOOD SUGAR

= emergency

release of insulin (fat storage hormone)

weight gain

inflammation

damages arteries

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

release of cortisol (stress hormone)

brain fog

hungry & crabby

low energy & fatigue

cravings (especially sugar & caffeine)

stresses adrenals

balanced stress response

mental clarity

mood stability

calibrated hunger signals

consistent energy

balanced hormone levels

2.temporary

high energy

3.insulin tells your cells to take in energy, dropping blood sugar

4.now all the energy is stored, leaving you tired and hungry

5.eat sugar for a

"pick me up"

6.blood sugar

spikes

(and

crashes)

again

7.more cravings

and brain fog

8.insulin spikes promote imbalance & inflammation

coconut

BELL PEPPER

BLUEBERRY

CHERRIES

MELON

CILANTRO

RASPBERRY

CUCUMBER

STRAWBERRY

GRAPES

JICAMA

LETTUCE

TOMATO

MANGO

PEACH

ZUCCHINI

SEAWEED

PLUM

ALMONDS

PINNEAPPLE

apricot

basil

CHICKPEAS

MINT

PEAR

EAT WHOLE FOODS

mitochondrial health is dependent on healthy levels of minerals, B vitamins, and antioxidants from food

MOVE + SLEEP

just like building muscle, regular movement (esp weight training) and adequate sleep build healthy mitochondria

TRY INTERMITTENT FASTING

intermittent fasting gives the body time to recycle old and build new mitochondria (not recommended for menstruating women)

SUPPLEMENTAL NUTRIENTS

CoQ10, L-carnitine, alpha-lipoic acid

PLANTAINS

DATES

LENTILS

ROOT VEGETABLES

HONEY & MAPLE SYRUP

soaked & sprouted

GRAINS

SWEET POTATO

WINTER SQUASH

BEANS & LEGUMES

FRUIT

It is impossible to completely eliminate toxic exposure, but important to reduce when possible:

food

water

cooking pans

household products

personal care products

building materials

alcohol

medications & supplements

relationships

media

mental habits

*Do not let this list overwhelm you, just focus on swapping one thing at a time.

SOURCES OF TOXINS

CRUCIFERS

broccoli, cabbage, kale, etc

fresh as possible

raw > light steam or sauté

time after harvest degrades nutrients

BEETS & SWEET POTATOES

bake, sauté, roast, or fry

skin high in nutrients; fat improves carotenoid absorption

eat skin (if organic);

pair with fat

CARROTS

roasted whole

fat improves carotenoid absorption; roasting whole retains nutrients

eat skin (if organic);

pair with fat

POTATOES

cooked whole, then cooled

eat skin (if organic);

pair with fat/protein

skin high in nutrients; fat/protein, cooling lowers glycemic impact

GARLIC

mince/crush & let rest for 10 min before heating

fresh or freeze-dried

pressing & resting enzymatically activates allicin

ONIONS

bake, sauté, roast, or fry

shallots or pungent varieties

heat increases quercetin content

BANANAS

green = more prebiotics

ripe = more sugars

personal preference

digestibility/glycemic impact (not nutrients) change with ripening

CITRUS

fresh or juice "from concentrate"

large, bright; eat pulp & membranes

membranes, pulp, concentrate juice high in nutrients

PEAS & EDAMAME

fresh>frozen>canned

fresh in pod

heat/canning decreases nutrients

CORN

canned > fresh/frozen; steam or roast (vs boiling)

darker varieties (blue>yellow>white)

canning improves nutrients; boiling pulls nutrients out

TOMATOES

cooked or processed (sauce or paste)

eat skin & seeds; smaller (cherry>roma>steak)

heat deactivates lectins & increases lycopene

SPINACH

lightly steamed/sautéed

fresh as possible

wilting denatures oxalates, improves iron availability

BERRIES

heated>frozen>fresh;

thaw in microwave

frozen, wild, dark

nutrients locked in when harvested ripe & flash-frozen

BEANS & LENTILS

canned>pressure-cooked>simmered>raw

processed

canning/soaking improves digestibility & increases nutrients

GRAINS

soaked/sprouted/fermented

whole, processed

soaking/sprouting improves digestibility & increases nutrients

LETTUCE & GREENS

fresh, torn apart

dark, loose leaves; fresh as possible

tearing triggers phytonutrient release

STONE FRUITS

peach, nectarine, plum, etc

fresh or dried

red>white>yellow flesh

dried with sulfur have most nutrients

GRAPES

fresh, juice, or dried

small, dark

dried with sulfur (golden grapes) have most nutrients

APPLES

fresh, cloudy juice, or cooked

sour green>uniformly red>patchy red

skin high in nutrients

NATURAL SALT

add a pinch of pink Himalayan, Celtic, or

sea salt

INFUSE

infuse your water with flavor & nutrients

from fresh fruit, cucumbers, herbs

NATURE'S SPORT DRINKS

coconut water, cactus water, aloe

vera juice, electrolyte water

HOMEMADE SPORT DRINK

1 tsp maple syrup, 1/16 tsp salt, and

a squeeze of lemon in 20 oz water

beef | chicken | curry | fruit | ginger | onion | pumpkin | winter squash

cheese | chicken | eggs | fish | garlic | lemon | olive oil | tomato | zucchini

beans | broth | fish | meat | parsley | rice | soup | stew | thyme | tomato

chicken | cinnamon | coffee | dates | ginger | lamb | orange | rice | tea

beans | cilantro | coconut | cumin | curry | garlic | ginger | lime | tomato

cheese | eggs | parsley | potato | soup | sour cream | tarragon | vegetables

apple | banana | chocolate | ginger | honey | nuts | warm drinks | vanilla

apple | chocolate | cinnamon | ginger | ham | lemon | nutmeg | orange | pork

chicken | citrus | cumin | curry | fish | garlic | lentils | black pepper | pork

beans | chickpeas | coriander | curry | lentils | potato | sausage | tomato

beet | cabbage | carrot | cucumber | eggs | fish | potato | tomato | yogurt

cardamom | chicken | curry | garlic | lamb | potato | rice | vegetables

avocado | citrus | chile pepper | coconut | cumin | ginger | rice | salad | salsa

coriander

cloves

cumin

cardamom

allspice

basil

bay leaf

cinnamon

chili

chives

cilantro

DILL

FENUGREEK

cream | curry | fish | honey | lime | scallions | soy sauce | turmeric | vinegar

GINGER

70%+ dark chocolate

SESAME SEEDS

ALMONDS

BLACK BEANS

SPINACH

BAKED POTATO

& SKIN

SUNFLOWER SEEDS

GREEN HERBS

FLAXSEED

BRAZIL NUTS

PUMPKIN SEEDS

AVOCADO

EDAMAME

Just because food is available doesn’t mean I need to eat it, I can stop when I’m satisfied.

There is no rush, I can take time to fully savor the flavors and textures in each bite.

What I eat is not a moral decision, so I don’t have to feel guilty.

My eating decisions are guided by the question: how will this food feel in my body?