GRAVY & SOUP

FERMENTED SOY

FISH, SEAFOOD, & SEAWEED

MONOSODIUM GLUTAMATE (MSG)

YEAST EXTRACT

TOMATOES

NUTS & LEGUMES

ASIAN SAUCES

MEAT & BROTH

MUSHROOMS

PROCESSED MEAT

DAIRY

HOW TO USE A SAUNA

Drink lots of water before, during, and after your session to prevent dehydration.

Start at a lower temperature and increase each session as your body can tolerate.

Enter with light clothing, a swimsuit, or naked.

Read, talk, meditate, stretch, or rest during your session, but do not sleep.

Keep your session between 15-30 minutes for optimal benefits and safety.

A mold allergy is when mycotoxins trigger an immune hypersensitivity reaction, causing asthma or allergy symptoms like sneezing, post-nasal drip, watery eyes, etc.

Mold toxicity or “toxic mold syndrome” is theorized to be a systemic inflammatory response to mycotoxins (esp to black mold—Stachybotrys chartarum). Reported symptoms include lethargy, emotional & memory impairments, migraines, sleep disturbances, vertigo, histamine intolerance, IBS, intestinal hyperpermeability, chronic fatigue, etc.

LEAFY

GREENS

APPLES

PECANS

BEANS

ARTICHOKES

CITRUS

GREEN TEA

TOMATOES

GARLIC

BERRIES

EGGS

Fill your plate with whole foods, such as colorful fruits & vegetables, healthy fats, and quality protein.

Avoid fasting & detoxes during this time, as they are additional stressors (and can influence your baby's development).

Supplements (like a prenatal multivitamin, probiotic, or omega 3 fatty acid) can be helpful for some. Do your research before taking herbals (many have not been studied during pregnancy).

Listen to your cravings, that is your body communicating its needs!

how to build a low-FODMAP plate

Beet kvass is a fermented beet drink traditionally made in Eastern European cultures. It has an earthy, salty, tangy flavor and is full of beneficial probiotics (much like kombucha and sauerkraut). It is simple to make with just a few starting ingredients!

Celiac disease is an autoimmune condition in which the body attacks its own gut tissue.

When the gut lining is compromised or inflamed, gluten becomes a trigger for immune cells.

They mistakenly attack it as a pathogen (and the gut tissue along with it).

This further damages the small intestine lining, leading to more inflammation, impaired digestion, allergies, and nutrient deficiencies.

HOW TO OIL PULL

Hold ~1 Tbsp oil in your mouth (if using solid coconut oil, you will have to let it melt).

Swish around like mouthwash for 10-15 minutes.

Spit in the garbage (oil can coat pipes).

Rinse your mouth with water and floss/brush as normal.

Repeat daily or a few times each week.

SAUCE IDEAS

olive oil + apple cider vinegar + honey + mustard

herbs + mayo + salt + pepper

tahini + lemon juice + cumin

vegan yogurt + lemon juice + garlic

your favorite homemade dressing

clean store-bought dressing

CHICKPEAS

LENTILS

BEEF

EGGS

FISH

PORK

PUMPKIN SEEDS

SPINACH

SARDINES

LIVER

OYSTERS

MOLASSES

POULTRY

how to build a low carb plate

DAMAGED

INFLAMMATORY

RANCID

TOXIC

olive oil*

avocado oil*

*if quality, can handle higher heat because of protective polyphenol content

sesame oil

macadamia oil

almond oil

flaxseed oil

pumpkin seed oil

grapeseed oil

hemp oil

walnut oil

fish & cod liver oil

any omegas

HIGH HEAT

coconut oil

butter & ghee

red palm oil

duck fat

goose fat

lard

beef tallow

lamb tallow

LOW HEAT

DO NOT HEAT

DO NOT EAT

SATURATED

=

SOLID

=

SAFE TO HEAT

MONOUNSATURATED

=

MODERATE HEAT

POLYUNSATURATED

=

PROTECT FRAGILITY

canola oil

corn oil

soybean oil

rapeseed oil

sunflower oil

safflower oil

vegetable oil

hydrogenated oils

MALTODEXTRIN

sweetener from corn, rice, tapioca

GLUCOSE

sweetener from wheat, corn, tapioca

DEXTROSE

sweetener from corn, rice, tapioca

MALTOSE

sweetener from corn

MALT*

flavor or extract from wheat, barley

XANTHAM GUM

binder from corn

YEAST EXTRACT*

flavoring from barley

CARAMEL COLOR

flavoring from corn

BAKING POWDER

often contains corn starch

FOOD STARCH

binder from corn

VEGETABLE STARCH*

generally from wheat, rice, corn, potato, tapioca

VEGETABLE/PLANT PROTEIN*

generally from wheat, corn, soy, pea, peanut

CORN OIL

may not have much grain protein remaining, but often rancid from processing/heating

DEs are often supplemented to manage digestive symptoms and to help increase nutrient levels.

They are most appropriate to take in cases of food allergy, when gut function is compromised, or during intense healing.

Ideally, DEs should not be supplemented long-term because a healthy digestive system will produce what is needed.

A die-off or "Herxheimer" reaction is the experience of worsening or flu-like symptoms during a detox.

It is part of the healing process.

As pathogenic microorganisms are destroyed (often by an antimicrobial formula), toxins and lipopolysaccharides are released into the bloodstream.

In response, the immune system triggers an acute inflammatory reaction that will likely make you feel worse.

Endocrine disruptors are chemicals—natural or synthetic—that mimic or block your body's hormones.

This means that they act like a hormone OR bind to the receptor, preventing your actual hormones from functioning.

They have been linked to developmental, hormonal, immune, metabolic, and neurological issues.

In our modern world, it is not realistic to completely avoid these chemicals, but it is important to reduce exposure when possible.

FOOD FOCUS

sweet

fresh

raw

astringent

cool

heavy

avoid: spicy

Sugar tolerance is very bioindividual. Some can handle moderate amounts of whole food sugars without issue, while others will feel better with less. If you have symptoms of blood sugar imbalance or dysbiosis, it is best to limit all sweeteners (even zero-calorie alternatives).

coconut sugar

stevia

monkfruit

xylitol

erythritol

raw honey

real maple syrup

molasses

date syrup

fruit puree

corn syrup

high-fructose corn syrup

sucralose

aspartame

raw sugar

agave syrup

white sugar

brown sugar

AVOID WHEN POSSIBLE

MINIMIZE WHEN POSSIBLE

OKAY IN SMALL AMOUNTS

WHOLE FOOD SUGARS

SAUCE IDEAS

olive oil + apple cider vinegar + honey + mustard

herbs + mayo + salt + pepper

tahini + lemon juice + cumin

coconut cream + lemon juice + garlic

your favorite homemade dressing

clean store-bought dressing