balsamic vinaigrette + chicken + goat cheese + beets + walnuts

soy sauce/oil/rice vinegar + salmon + cucumber + kimchi + almonds

honey mustard dressing + sardines + olives + sprouts + sweet potato

poppyseed dressing + quinoa + swiss + pear + craisins + cashews

vinaigrette + black beans + tomato + cilantro + avocado + pepitas

DITCH

STOCK

corn, soybean, canola, & vegetable oil

extra-virgin olive, avocado, & coconut oil

margarine

butter or coconut oil

dressings & sauces with inflammatory oils

dressings with healthy oils, vinegars

chips, crackers, cookies with many ingredients or hydrogenated oils

snacks with healthy oils, nuts, & seeds

microwave popcorn

whole kernel or pre-popped popcorn

diverse, conventional

FRUITS & VEGETABLES

prioritize organic for

"dirty dozen"

diverse, fresh, seasonal, local, organic, self-grown

whole grain products, canned beans,

diverse nuts & seeds

GRAINS, BEANS, NUTS, & SEEDS

sourdough bread,

beans in non-BPA cans,

sprouted nuts & seeds

organic

soaked, sprouted, or fermented

whole: white & yolk

EGGS

non-GMO fed,

cage free or free-range

organic, local,

pasture-raised

whole,

fermented (yogurt & kefir)

DAIRY

whole, fermented,

grass-fed, organic

whole, fermented, 100% grass-fed, organic, raw

minimally processed

MEAT

non-GMO fed, grass-fed, no added nitrates/nitrites

organic, local, pasture-raised, regenerative

SMASH: salmon, mackerel, anchovies, sardines, herring

FISH & SEAFOOD

non-GMO farm-raised,

no colors or additives,

in non-BPA cans

sustainably wild-caught, fresh, frozen, or local

extra-virgin olive oil (EVOO),

coconut & avocado oil,

conventional butter

FATS & OILS

organic EVOO,

cold-pressed & unrefined oils, organic butter

organic California EVOO,

organic & grass-fed butter/ghee/lard/tallow

raw/turbinado sugar,

white & brown sugar

(in small amounts)

SWEETENERS

coconut sugar, stevia, monkfruit, xylitol, erythritol

honey (local if possible), maple syrup, molasses, date syrup

real fruit/vegetable juice, lightly-sweetened with

real sugar

BEVERAGES

unsweetened,

stevia-sweetened,

cold-pressed (juice)

organic & fair-trade (tea/coffee), fermented

diverse, fresh,

minimal ingredients, minimally processed

OTHER

non-GMO,

non-BPA packaging

organic, local, fair-trade, rainforest alliance cert, regenerative

glutathione is a key antioxidant in the body

AVOCADO

SALMON

CRUCIFEROUS VEGGIES

SPINACH

PAPAYA

WHEY PROTEIN

GREEN TEA

GREEN BEANS

CUCUMBER

ASPARAGUS

TURMERIC

processed meats

aged cheese

fermented foods

wine

aspartame

MSG

wheat

citrus

eggs

tea

coffee

chocolate

dairy

beef

corn

cane sugar

yeast

ROOT CAUSE:

identify emotional triggers

NAME EMOTION: angry, lonely, disappointed, hurt, overwhelmed, afraid, etc

Is this in my control? If so, what can I change? If not, how can I respond?

BEFORE:

break patterns of mindless, habitual, & transitional eating

do not buy trigger foods

keep trigger foods out of sight

change clothes & wash feet when get home

move your body before eating

INSTEAD:

what am I actually hungry for?

THIRSTY: sip tea, infused water, sparkling water, etc

EXCITEMENT: do a project, errand, or enjoyable task

MENTAL REST: read a book or watch a show/movie

PHYSICAL REST: sit in the sunshine or sleep

REFRESHMENT: take a shower

CONNECTION: call a friend

REFLECTION: pray, meditate, or journal

DURING:

if truly hungry, eat intentionally

imagine how food will feel in your body

put food on a plate or in a bowl

do not eat distracted

do not eat in bed, at desk, standing up

eat slowly & savor flavors

eat in nature

eat with others

Helicobacter pylori is a type of bacteria that lives in the lining of the stomach.

When the body is stressed, it can grow out of control and trigger an immune attack, leading to inflammation and tissue damage.

In serious cases, an H pylori infection contributes to iron-deficiency anemia, ulcers, and stomach cancer.

BEEF

POULTRY

RYE & WHEAT

EGGS

SALMON

BRAZIL NUTS

SUNFLOWER SEEDS

SARDINES

SHELLFISH

MUSHROOMS

PORK

LIVER

TUNA

A diverse, whole-food diet is a colorful diet.

Focus on first filling your plate with a variety of fruits & vegetables, followed by animal or plant protein, and topped off with nutritionally wealthy superfoods & healthy fats.

1. MICROS OVER MACROS

2. REGENERATIVE IS THE NEW ORGANIC

3. COOKING LIKE GREAT-GRANDMA

4. BUYING IN BULK

Healthy fats serve as building blocks for cell membranes & hormones, support satiety & blood sugar balance, regulate inflammation, and enhance nutrient absorption. Ideal intake of fat depends on activity level, bioindividual needs, and weight goals, but 30% of daily calories is a general goal for most adults:

__________x15 = __________ now x0.03 = __________

BODY WEIGHT IN LBS DAILY CALORIES DAILY FAT IN GRAMS

1/2 c olives (8)

1 T olive oil (14)

1 T ghee (15)

1 T butter (12)

1 T coconut oil (14)

1/4 c coconut (7)

1 T canned coconut milk (3)

3 oz chicken (12)

3 oz turkey (6)

3 oz beef (13)

3 oz pork (12)

3 oz ham (8)

3 oz salmon (10)

3 oz tuna (1)

3 oz sardines (11)

2 T peanut butter (16)

1/2 c peanuts (36)

1/2 c walnuts (39)

1/2 c almonds (32)

1/2 c cashews (31)

1 oz dark chocolate (9)

BREAKFAST

AVOCADO

BEET

MAPLE SYRUP

CARROT

TOMATO

GARLIC

BEEF

CINNAMON

FISH

GRAPEFRUIT

POTATO

TANGERINE

ORANGE

DATES

SWEET POTATO

APPLE

BRUSSELS SPROUTS

WHOLE GRAINS

LEMON

PUMPKIN

BANANA

PEAR

GINGER

SQUASH

CHICKEN

I want to be more in tune with when I am hungry and when I am satisfied

I want to be able to listen to my body

I want to have more energy to do the things in life that I love

I want to know how to make decisions that nourish and honor my body

I want to reset and refresh my relationship with food

I want to have more self-confidence

I want to know what is healthy for me and make decisions to honor that

I want to have freedom from food

I want to feel energized, strong, focused, light, and healthy

I want to have more focus and mental clarity

I want to feel good about how I look and maintain a healthy weight

I want to have a properly ordered relationship with food

I want to reduce inflammation and disease by eating a nutritious diet

I want balance in my life

I want to see food as a good way to nourish my body, but not be controlled by it

I want to have freedom to eat foods that I enjoy

I want to be able to enjoy food without obsessing over it, counting calories, or feeling guilty

I experience stomach discomfort, burping, gas, bloating, or excessive fullness after eating

I eat when I am emotional or stressed

I eat out of habit or boredom, whether I am hungry or not

Short term diets do not work for me

I play mind games with myself, making food the enemy or the reward

I have low energy, cravings for sugar, & often need a pick-me-up

I feel like my relationship with food is disordered

I feel like I am a slave to my cravings and need for snacks

I count calories and macros, feeling guilty if I eat more than usual

I have tried to watch what I eat and count calories but I cannot seem to lose weight

I feel out of touch with my body

I feel disgusted when I overindulge or eat certain things

I feel like nutrition advice is always changing and I do not know who or what to believe

I feel out of control when it comes to eating

I feel trapped by my relationship with food

I am always thinking about the next time I can eat

I know that a healthy diet is important for long-term health and disease prevention but I do not know how to make that part of my lifestyle

ANTECEDANTS OF ILLNESS

determine capacity of bucket, beyond your control

PREDISPOSING FACTORS

genetics

epigenetics

family history of disease & health

MEDIATORS OF ILLNESS

fill bucket, may or may not be in your control

EVERYDAY STRESSORS

processed diet

too much or too little exercise

inadequate hydration

inadequate sleep

smoking & drugs

excessive alcohol

toxins

health issues (yourself or others)

work or school stress

family stress

conflict

finances

uncertainty

politics

world events

PHASE 1: ASSESS

ASSESS CURRENT HEALTH STATUS

IDENTIFY HEALTH GOALS

IDENTIFY ROOT CAUSES & TRIGGERS

PHASE 2: CLEAN-UP

DIET & LIFESTYLE

TOXIC EXPOSURE

DETOXIFICATION & ELIMINATION

PHASE 3: REBUILD

REPLENISH NUTRIENTS

RESTORE BODY SYSTEMS

CELEBRATE GOALS REACHED

Nutrition for Bone Health

Bone metabolism is a balance between "osteoblasts building" and "osteoclasts breaking down".

This balance is controlled by nutrient levels, hormones (estrogens and vitamin D), age, inflammation, and the positive stressor of exercise.

Whether growing, healing, or aging, bone health can be supported with proper nutrition and lifestyle.

STEP 1

QUICK-ENERGY CARBS

nut butter

nuts or seeds

raw coconut flakes

olives

avocado

guacamole

hummus

cheese

cream cheese

cottage cheese

yogurt or kefir

hard-boiled egg

jerky

deli meat

summer sausage

chicken chunks

canned fish or shellfish

chia pudding (seeds + milk)

protein powder (in yogurt, smoothie, or oatmeal)

banana

grapes

dates

berries

apple slices

pear slices

peach slices

pineapple chunks

mango chunks

dried fruit

raw veggies

crackers

rice cake

toast

pita bread

tortilla wrap

veggie chips

sweet potato

beans

granola

oatmeal

STEP 2

SUSTAINING FAT OR PROTEIN

LUNCH

1 banana (3)

1 c berries (5)

1/4 c coconut (2)

1/4 c granola (4)

1 T chia seeds (6)

1 T flaxseeds (3)

1/2 c bran (7)

Fiber is one of the most important components of a healthy, whole food diet. It supports satiety, blood sugar regulation, detoxification, and gut & microbiome health. The recommended daily intake of fiber is at least 25 grams, which is 8-10g per meal. What does that look like?

DINNER

BREAKFAST

1/2 c almonds (7)

1 c oatmeal (4)

1 apple (4)

1 orange (2)

1/4 c dried figs (4)

1/4 c prunes (3)

1/4 c raisins (1)

2 c greens (1)

1 c cabbage (2)

1 c tomatoes (2)

1/2 avocado (7)

1 c corn (4)

1 c brown rice (4)

1 c quinoa (5)

1 c broccoli (4)

1 c lentils (16)

1 c asparagus (3)

1 c mushrooms (1)

1 artichoke (7)

1 c brussels sprouts (3)

1 slice whole grain bread (2)

1 c whole grain pasta (6)

1 sweet potato + skin (5)

1 potato + skin (5)

1 c chickpeas (12)

1 c black beans (16)

1 c green beans (3)

1 c onion (2)

1 c celery (2)

1 c peas (7)

1 c carrots (4)

1 c squash (3)

FIST

1 cup

vegetables | fruit | yogurt | cereal | popcorn | beans | lentils

PALM

3 oz

red meat | poultry | pork | fish | seafood

INDEX FINGER

1 oz

cheese | nuts | seeds | olives

CUPPED HAND

1/2 cup

cooked grains | pasta | potatoes

FINGERTIP

1 tsp

oil | butter | sugar