What to avoid and What to eat

WHAT TO AVOID: Processed foods, packaged “food" with long list of ingredients, nutrient-depleting foods, inflammatory foods, hard to digest foods, anything with added sugar • Anything processed – all the stuff in boxes in middle aisles of the grocery store that include chemicals, stabilizers, preservatives, coloring, rancid fats, added wheat, corn, and soy. Avoid anything in a package with more than 5 ingredients.

• Grains- hard to digest, cause inflammation, and spike blood sugar (wheat, rye, barley, oats, corn, rice, amaranth, spelt) • Grain-like seeds- quinoa or grasses like wild rice • Sugar/Sweeteners of any kind: Sugar, Brown sugar, Turbinado sugar, Raw sugar, Cane sugar, Beet sugar Date sugar, Fructose, Fruit juice concentrate Glucose, Sucrose, Lactose, Maltose Molasses, Sorbitol, Sorghum syrup, Honey Brown rice syrup, Corn sugar, Corn syrup Maltose, Dextrose Stevia, Agave High fructose corn syrup, Barley malt

No artificial anything - splenda, aspartame, sweet n low, equal, truvia (bleached and processed stevia) • Commercial Meat Products - meaning animals not fed their traditional diet and given antibiotics, hormones, grains, and soy. This includes all fast food and most restaurant offerings (unless specified on the menu as grass-fed or pastured) • Dairy - can be hard to digest for most and inflammatory (milk, yogurt, cheese) • Legumes - contain anti-nutrients that interfere with digestion and assimilation (all beans, lentils, peanuts, soy) • Vegetable Oils except olive - are highly processed and rancid (canola, soybean, corn, safflower, sunflower, peanut) •

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Alcohol (a toxin that burdens the liver)

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Coffee (Caffeine can be a crutch that hides energy issues; try going without and see how you feel. If you must have it, drink it without any added dairy or sugar. You can use ghee or coconut milk instead emulsify with a blender so it's creamy rather than oily)

What to Eat Quality Proteins Top Choices • grass-fed beef • organic chicken • pastured eggs • organic/pastured pork • wild caught fish/seafood, canned sardines • nuts • seeds • wild game If you can’t find the above, the next level down • hormone, antibiotic-free beef • hormone, antibiotic-free chicken • omega-3 and/or organic eggs • hormone, antibiotic-free pork • sustainably caught or sustainably farmed fish (ask where you buy fish) •

Unrefined Carbohydrates • leafy greens: lettuce, kale, cabbage, Brussels sprouts, collard greens, bok choy, fresh herbs • crunchy: carrots, cucumbers, celery, asparagus, broccoli, cauliflower • brightly colored: tomatoes, eggplant, bell peppers, red

cabbage, golden beets • starchy: sweet potato, potato, beets, kohlrabi, butternut squash, acorn squash, spaghetti squash • fruits: local, seasonal is best ◦ citrus- lemon, limes ◦ berries- blueberries, strawberries, blackberries • nuts, nut butter (almond, cashew, pecan, walnut, macadamia) • seeds, seed butters (tahini, sunflower) • sauerkraut Good Fats • cold pressed olive oil • unrefined coconut oil and milk • grass fed ghee or butter • avocados • nuts • seeds Other • vinegars- balsamic, sherry, coconut, red wine, apple cider • spices- garlic powder, cumin, paprika, cinnamon, black pepper, turmeric, ginger, etc…

• sea salt