Eat Real Food! Food is Medicine
Is there a diet that’s the best? After 30-some years of coaching and consulting hundreds of individuals and their families, I have found that there is no one-size-fits-all diet. There are many factors to take into account for bio-individuality. What I have found that works best for most folks (children, adolescents and adults) is choosing real food that is highly nutrient-dense, anti-inflammatory, unprocessed, naturally-raised, tastes better, provides nourishment and satiety, and heals the body.
Stick with real food. Real food is NOT.......
- Real food is NOT injected with hormones, antibiotics, synthetic growth hormones and GE ingredients.
- Real food has NOT been sprayed with poisonous pesticides and Roundup ready glyphosate.
- Real food is NOT found at a drive up window or in a box.
- Real food does NOT have a long list of ingredients.
- Real food does NOT come from a factory farm or from animals who are fed GM soy, GE corn, toxic chemicals or treated inhumanly.
- Read food is NOT low-fat or non-fat.
- Real food is NOT insulin-spiking, gluten-free treats (breads, crackers, cereals, cookies, waffles, muffins, snack bars)
- Real food does NOT contain poisonous chemicals, dyes and colorings, GM soybean, corn & canola oil, artificial sweeteners, trans fats, preservatives, HFCS, GMOs and toxic artificial ingredients.
| * Eliminate cravings | * Disease prevention |
| * Better performance & memory | * Longevity, vitality, looking, thinking & feeling your best |
| * Increased cognitive function | * Boost energy levels |
| * Lose weight and reduce body fat | * Balanced blood sugar |
| * Satiation | * Stable moods, less anxiety & depression |
| * Balanced hormones | * Less insomnia & sounder sleep |
Protein. Numerous studies have shown that a diet with a low carbohydrate to protein ratio with at least 100 grams of protein per day increases fat loss and helps maintain muscle.
Fuel your brain and body with protein, healthy, healing fats and load up on fiber from non-starchy veggies and leafy greens to prevent blood sugar fluctuations, increase your energy, fuel your brain, elevate your mood, and eliminate cravings. The first 40 grams of protein you eat every day goes to rebuild your immune system. If you are not rebuilding your immune system, you’ll have a hard time rebuilding your brain chemistry to be happy and think straight.
Protein initiates thermogenesis (fat burning), and is rich in amino acids which help balance brain chemistry by boosting the levels of mood regulating neurotransmitters.
Some excellent sources of protein include wild (not farmed) salmon and other fresh fish and seafood, grass-fed, pasture-raised bison and beef, lamb, grass-fed whey protein, pea protein, free-range pasture-raised poultry and pastured eggs. One egg has 6 grams of protein. Three ounces of protein (the size of a deck of cards) contains approximately 20-25 grams of protein.
Wild fish and sustainably-raised seafood. Fish – especially fatty fish like wild salmon, sardines and sablefish are the only abundant food sources of the long-chain omega-3 fatty acids known as EPA and DHA. Fish are also the richest food sources of three other valuable food factors: vitamin D, selenium and astaxanthin. Vital Choice sells only exceptionally pure wild seafood that's naturally low in mercury and manmade pollutants.
Grass-fed Bison and Beef. (organic, grass-fed). In a study published in the American Journal of Clinical Nutrition, women on a higher protein diet that included red meat lost more weight than those eating equal calories of carbohydrates. The protein in red meat encourages muscle retention during weight loss and is loaded with CLA (conjugated linoleic acid), which increases metabolism helping you lose weight, boosts immune function, maintains cholesterol and triglycerides levels, and is helpful in fighting diabetes and cancer. The best sources of CLA is found in grass-fed beef, bison and raw dairy products.
Pasture-raised Eggs. Many people eat the egg white only disposing the yolk due to their fear of fat and cholesterol. When you do this, you are throwing out the most nutritious part of the egg! The egg yolk contains 43% of the total egg protein. It has the highest concentration of nutrients and amino acids required for optimal brain function. The yolk contains 100% of the carotenoids, essential fatty acids, vitamins A, E, D, & K. These fat soluble vitamins support your thyroid, reduce the damaging effects of diabetes, boost your metabolism and immune system, reduce your risk of cancer, encourage healthy bones, teeth and skin, and help you feel fuller longer. The only downside to eggs is that most folks eat them waaaay too often and end up with a food sensitivity to them.
Whey Protein. Whey protein is a very digestible protein full of amino acids. A study published in the Journal of the American Dietetic Association showed that women who supplemented their diets with whey protein lost weight without losing muscle mass.
Whey protein stimulates thermogenesis (fat burning) and satiety better than casein and soy. One animal study found that whey protein reduced appetite, as well as visceral and subcutaneous fat. Whey protein reduces blood levels of insulin and increases insulin sensitivity which has a great impact on body composition.
Realize that all whey proteins are not created equal. Many of them are filled with highly processed denatured proteins, chemicals, preservatives, GMOs, artificial sweeteners, toxic heavy metals and other additives. I like Whey Cool and Vital Whey, both of these come only from grass-fed cows without added hormones, steroids or antibiotics. If you're sensitive to whey protein, opt for a vegetarian protein powder.
Eat Fat to Lose Fat and Nourish Your Brain. Coconut oil, Extra Virgin Olive Oil, Grass-fed butter, Avocados, Egg yolks, Nuts and Seeds, Ghee
Coconut Oil, a healthy saturated fat is rich in lauric acid, a medium chain fatty acid (MCT). The MCTs in coconut oil provide numerous health benefits including: Stabilizing blood sugar, hormone balance, nourishing for the thyroid, increased metabolism; contains anti-viral properties; helps reduce risk for hypertension and heart disease; and boost immunity and brain function. Metabolizing MCTs creates ketones, and ketones are known to stall or even reverse Alzheimer's. Coconut also contains caprylic acid, an effective and potent antifungal and antimicrobial (great for Candida). One cause of obesity is overconsumption of long-chain omega-6 fatty acids (vegetable oils). Two tablespoons of coconut oil can reverse obesity, resulting in steady weight loss for obese individuals, and weight maintenance for healthy people.
Nuts and seeds. Just one handful of almonds or walnuts will provide a feeling of satiety. They’re packed with fiber and contain unsaturated fat, both of which are beneficial to cholesterol levels and helpful in increasing insulin sensitivity. Walnuts have 2x the antioxidants compared to other nuts, and have 2-15x more potency than vitamin E in terms of antioxidant capacity. An easy-to-pack and carry snack that help stabilize blood sugar and reduce cravings. Remember, portion control when it comes to nuts and seeds if your goal is fat loss.
Non-starchy Veggies & Leafy Greens. Make two-thirds of your plate non-starchy veggies and leafy greens such as collards, spinach, watercress, kale, dandelion and fresh sprouts. Eat veggies like it’s your job. Veggies and greens are loaded nutrients galore that help boost immunity, beautify skin, accelerate fat loss, increase energy, prevent heart disease, and fight cancer. Plus, vegetables and leafy greens are jam-packed with phytonutrients, chlorophyll, antioxidants, minerals, enzymes and fiber which contribute to post-meal feelings of satisfaction and fullness.
Include fermented veggies in your diet as a natural source of pre- and probiotics and digestive enzymes. Fermented veggies are an easy and delicious way to balance the microbiome..
Nearly all of us can benefit from more fiber in our diets. Aim for 50-60gm/day fiber. If you’re someone who lacks daily vegetable intake, try blending your vegetables in a Vitamix, Nutri-Bullet or other high-powered blender. It’s a simple way to boost fiber and veggie intake, plus it’s very filling, energizing and delicious. You may also want to consider adding a fiber powder before meals.
Low-sugar Fruits. A study published in the International Journal of Obesity found that those who consumed more berries, leafy greens and vegetables had a 24 percent lower risk of becoming obese.
Grapefruit. Eating one half of a grapefruit daily helped people drop more than three pounds over 12 weeks. The phytochemicals found in grapefruit reduces insulin levels and increases the flow of digestive juices in the stomach.
Lemons and Limes. Add 4 teaspoons of lemon or lime juice on a salad. Add the juice from a fresh lemon or lime in a cup of warm water before meals. Doing so is nourishing for your liver, cleanses your body of unhealthy toxins, aids in digestion and can lower blood sugar levels by as much as 30 percent!
Dark cherries are an antioxidant-rich superfood, high in potassium that help reduce inflammation and oxidative stress, lower uric acid levels, prevent gout, aid in recovery from intense training, and they’re are a natural source of melatonin.
Berries are a super food high in fiber and loaded with nutrients. They help you lose that hard to get rid of abdominal fat. The polyphenols in blueberries inhibit the formation of new fats cells and help in the process to break down stored fat.
Avocados are one of my favorite nutrient dense, anti-inflammatory power foods. They’re rich in antioxidants, loaded with healthy monounsaturated fat, minerals, enzymes and fiber. The vitamin E and folate in avocado may reduce the risk of Alzheimer's disease.
Beverages
Water is calorie-free, is a natural appetite suppressor, aids in detoxification and fat metabolism. In a study, those who drank two cups of water before each meal lost an average of 5 pounds more weight over a 12-week calorie controlled diet than those who followed the same diet but did not drink the water. Without enough water, your kidneys can't function properly, which forces them to send some of their workload to your liver. Since one of the liver's main functions is to metabolize stored fat, the added work from the kidneys means that the liver burns less fat, so that more fat remains in the body. Aim for a minimum of half your body weight in ounces of water daily, more if you’re athletic or live in a hot climate.
Coffee. Do you love your morning cup of joe? Well, drink up! Coffee can increase metabolism and has other health promoting benefits for those who are able to metabolize it. A study published in the journal Molecular Nutrition & Food Research showed that those who drank four cups of coffee daily lost 1.5 lbs. of body fat in four weeks. Just make sure it’s organic because coffee is one of the highest pesticide-sprayed crops.
Green tea gives your metabolism a boost. Six cups daily of fresh brewed, non-fluoridated green tea (or take standardized green tea extract supplements) can encourage greater weight loss and increase your fat loss efforts.
The catechins found in green tea have antioxidant, anti-inflammatory, anticancer and fat oxidation benefits. A study of overweight adults consumed green tea catechins (625 mg) and 39 mg caffeine for a period of 12 weeks. The effects of moderate intensity exercise (at least 180 mins/wk) on weight loss, belly fat, and reduced triglycerides were much higher as compared to those on a control beverage containing the same amount of caffeine (39 mg), without green tea catechins.
Green tea contains L-theanine, an amino acid that has both antioxidant and relaxing properties. Some studies have shown that the L-theanine may be helpful in lowering triglycerides, fighting obesity, reducing anxiety, and preventing cognitive dysfunction and stroke. Extra bonus: the EGCG in green tea helps reverse breast cancer. J Nutr, 2009; 139(2): 264-70.
Bone broth is nutrient-dense, mineral-rich, anti-inflammatory healing potion for digestion, leaky gut, allergies, brain health, joint and bone integrity and healthy immune function.
On the Side.
Chili peppers, ginger and hot, spicy mustard increase calorie burning capacity by 5–10 percent for up to 2 hours after eating them because they contain capsaicin responsible for amping up your metabolism.
Polyphenols and other phytochemicals found in turmeric, cocoa, green tea, coffee, blueberries, pomegranate and raw, organic honey provide endless health benefits and have been documented to have anti-inflammatory and anti-depressive properties.
Apple Cider Vinegar contains an ingredient, acetic acid, that slows the passage of food from the stomach into the small intestine and is associated with increased HDL and lower LDL cholesterol, reduced liver fats and less fat accumulation. A small amount of apple cider vinegar in water before meals is helpful for digestion, improves satiety and prevents overeating by suppressing appetite. Apple cider vinegar lowers the glycemic load of a meal, improves insulin sensitivity and prevents fluctuations in blood sugar which can influence weight loss, especially for diabetics and those who are insulin resistant. Opt for organic, unfiltered, raw apple cider vinegar.
Cacao. Raw cacao is high in fiber, a powerful anti-aging compound, encourages serotonin production, and helps eliminate cravings. Dark chocolate with a cocoa content of at least 70% reduces oxidative stress, reduces inflammation, has a positive influence on cholesterol, blood pressure and insulin resistance.
Cinnamon helps control post-meal insulin spikes. Cinnamon can be used to reduce the glycemic index of a meal up to 29%. One USDA study showed that just a quarter teaspoon of cinnamon/day lowered the blood sugar, cholesterol and triglyceride levels in people with type 2 diabetes.
Garlic is anti-bacterial, anti-viral, anti-fungal, and contains numerous healing properties It stimulates the immune system, improves circulation, lowers high blood pressure, kills intestinal parasites, and is a powerful antioxidant and antibiotic, in addition to many other health benefits.
Other anti-inflammatory spices known to have a great impact on our health include ginger, oregano, rosemary and turmeric (curcumin).
Celtic sea salt contains minerals that are required by the body proper immune, adrenal and thyroid function, electrolyte balance and for maintaining levels of fluids.
Grains such as quinoa (which is actually a seed), amaranth and buckwheat.
Sweet potatoes and yams are rich in vitamin C, potassium and beta-carotene. They’re high in fiber, but also high in starch and carbohydrates.
Beans and legumes, if you’re not lectin-resistant. They can can be problematic for some people causing digestive problems. Overnight soaking will deactivate some of the anti-nutrients making them easier to digest.
Fermented foods and beverages are considered food for the good bacteria in your gut. They’re essential to gut health, immune function, and help rid your body of harmful toxins.
Revolutionize Your Health with Fat Loss Revolution and The Power of 4
As a holistic nutritionist and functional health practitioner, my philosophy is to identify the root cause of any underlying health issues, slowly "peel away the layers of the onion," and design a healing protocol and comprehensive LIFESTYLE plan specific to your unique biochemistry so you can heal, experience vibrant health, balanced hormones and look, think and feel better than ever for a lifetime. I consult with men and women around the world and with clients locally in the Phoenix area. Schedule a free 15-minute consultation!
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