how to build a balanced plate

Uric acid is produced when the body breaks down fructose and nucleotide molecules (specifically, the purine bases that are part of DNA's structure). Normally, the kidneys process and excrete uric acid.

Hyperuricemia occurs when uric acid crystals are not excreted properly, causing them to build up in the bloodstream, joints, and other tissues.

This buildup can trigger the immune system and lead to swelling and inflammation—a condition known as gouty arthritis.

Vitamin D is synthesized when cholesterol in the skin is exposed to UVB sun radiation.

It functions more like a hormone than a vitamin in the body.

Vitamin D plays a crucial role in regulating gene expression, immune responses, inflammation, mineral levels, and brain function.

UVB = BURNS

tans, burns, vitamin D synthesis

surface level damage, skin cancer

cannot pass through glass

UVA = AGING

penetrates deeper into dermis layer of skin

DNA damage, aging, skin cancer

can pass through glass

Phytic acid is the molecule that plants use to store phosphorus.

The main dietary sources of phytic acid are legumes, grains, nuts, and seeds.

Phytic acid also serves as a protective antioxidant in fragile seeds.

Dysbiosis describes imbalance in the gut microbiome, with:

high populations of pathogenic or opportunistic species (yeast/candida, methanogens, etc)

low populations of beneficial species (Bifidobacter, butyrate-producing species)

how to build a low-carb plate

Overwhelmed by finding healthy food at the grocery store? (You're not alone...)

The WHOLE FOOD RULE makes it simple: just choose food as found in nature.

Have you ever seen apple juice, blueberry muffins, or fish sticks on a hike?

Of course not, but you could see an apple tree, blueberry bush, oat field, or fish in the stream!

Foods in their natural form are minimally processed & maximally nutritious.

Hypertension (high blood pressure) is the main consequence of most metabolic diseases, including obesity, atherosclerosis, insulin resistance, systemic inflammation, and impaired mitochondria, liver, and kidney function.

All of these conditions—for one reason or another—impact the body’s ability to maintain sodium balance, fluid balance, and/or vascular health.

Does eating fat make you fat?

It is unfortunate that dietary fat has the same name as body fat, because people assume that eating fat makes them fat (so reducing it leads to weight loss).

"Low-fat" is a common but somewhat deceptive marketing term.

HOLISTIC:

considers the health of a person as a whole:

body, mind, and soul

BIOINDIVIDUAL:

each person has unique genetic, ancestral, and biochemical needs and preferences

PROPERLY-PREPARED:

some foods are less irritating to digestion and more nutritionally bioavailable when soaked, sprouted, cooked, or fermented

NUTRIENT-DENSE:

rich in micronutrients like vitamins, minerals, and

phytonutrients needed for optimal health and vitality

EGG

source: egg whites

+ good animal-sourced alternative if sensitive to dairy

- can be allergenic

RICE

source: brown rice

+ inexpensive

+ source of fiber

- grains can be difficult to digest for some

COLLAGEN

source: bones, hide, joints of beef, fish, chicken

+ good for building gut, hair, skin, bone, joint tissue

+ popular taste and texture

+ easy to add to coffee/tea

- can cause histamine reaction

- expensive

WHEY

source: dairy milk

+ inexpensive

+ good for building muscle

+ popular taste & texture

- can be very processed

- can be allergenic

- can be difficult to digest

for some

PEA

source: pea

+ inexpensive

- can be very processed

- can be allergenic

HEMP

source: hemp plant (not marijuana)

+ not as allergenic as other plant-based options

+ source of nutrients & fiber

- earthy taste

SOY

source: soybeans (can be GM)

+ inexpensive

- can be very processed

- can be allergenic

- can be hormone-disrupting

how to build a primal plate

IMMEDIATE ENERGY

because alcohol energy cannot be stored like fats & carbs, it has to be burned first (excess food energy is stored)

A TOXIN

the liver can usually handle small, occasional amounts but will become stressed if consumption is chronic

AN ADDICTIVE DEPRESSANT

alcohol triggers brain reward centers & blocks feelings of anxiety

NEGATIVE NET NUTRIENTS

besides being an empty source of micronutrients, alcohol also blocks mineral absorption and requires use of B vitamin stores

RARELY ALONE

alcoholic drinks can also contain sugar, gluten, silicon, yeast, histamine, sulfites, artificial colors & flavors, etc

GUT IRRITANT

consider eliminating if experiencing gut symptoms, food allergies, or autoimmune issues

POSSIBLY PROTECTIVE

1-2 drinks per day (if tolerated) seems to support cardiovascular health

SEAWEED

BROCCOLI

CHEDDAR

DRIED FIGS

MILK

COLLARD GREENS

RICOTTA

SESAME SEEDS

MOZZARELLA

SARDINES

FIRM TOFU

YOGURT

FETA

HOW TO BUILD A LUNCHBOX (and a worksheet challenge for kids)

A SIMPLE STOOL ASSESSMENT

MEAT

NUTRITIONAL YEAST

LIVER

BEANS + LENTILS

EGGS

LEAFY GREENS

DAIRY

WHOLE GRAINS

SEAFOOD

POULTRY

FISH

ACORN SQUASH

food

water

cooking pans

cleaning products

personal care products

makeup

fragrances

candles & air fresheners

plastics & microplastics

BPA (cans, plastic, receipts)

building materials

vehicle exhaust

alcohol

medications & supplements

relationships

media

mental habits

how to build a healing plate