1. Nutrition Info From Me To You!
This is just some of the things I have learned, read about
and followed throughout the years. It’s not so much about
restricting food, it’s about making smarter food choices
that have an impact on your all around health. Hope this
helps helps!
"If it didn’t have a mother or it didn’t
grow from the ground, don’t eat it,"

2. GRAINS (CARBS):
Remove processed and refined grains
• YOUR BODY DOES NOT RECOGNIZE THESE GRAINS AS FOOD
• THEY DO NOT COME FROM NATURE THEY COME FROM A FACTORY
• THEY ARE LOADED WITH EXCESS SUGAR, ARTIFICIAL SUGARS, SALT, FATS AND
CHEMICALS.....BE CAUTIOUS OF LOW FAT, NO FAT FOODS, THEY OFTEN ARE
PUMPED WITH SUGARS AND CHEMICALS TO MAKE THEM TASTE PALATABLE.
• REFINED CARB MAKE YOUR GLUCOSE AND INSULIN SKY ROCKET (THINK
DIABETES)
http://www.backtolifehealth.com/Blood%20Sugar.htm
http://www.backtolifehealth.com/Blood%20Sugar%20detail.htm
• WORST OF ALL, MOST INCLUDE HFCS---THIS MESSES WITH YOUR APPETITE
CONTROL HORMONES, FAT STORGE HORMONE (GHRELIN AND LEPTIN)....SO YOU
KEEP EATING.
• THEY MESS WITH GOOD GUT BACTERIA, CAUSING INTESTINAL
HYPERPERMEABLILITY, THEREFORE, CREATING LEAKAGE INTO THE BLOOD
STREAM= LEAKY GUT=BAD.
http://everydaypaleo.com/whats-the-deal-with-grains/
http://whole9life.com/2013/02/grain-manifesto/

3. GRAINS (CARBS):
Remove processed and refined grains
• CORN AND WHEAT=WORST INSULIN OFFENDERS.
• IF YOU DO EAT WHEAT, MAKE SURE THE FIRST INGREDIENT
SAYS 100% WHOLE GRAIN/WHEAT.
• MAKE GRAIN CHOICES 100% WHOLE________! NOTHING
EXCEPT FOR MAYBE WATER SHOULD BE IN THE INGREDIENT
LIST.
• OTHER HEALTHY GLUTEN FREE GRAIN OPTIONS: OATS, WILD
RICE, RICE CAKES, QUINOA, MILLET AMARATH, BUCKWHEAT,
COUSCOUS, POLENTA (CORN), ETC. ***GF info on links below***
• http://www.theecologist.org/green_green_living/food_and_drink/1271943/
top_10_alternatives_to_wheat.html
http://well.blogs.nytimes.com/2013/02/04/gluten-free-whether-you-need-it-or-not/
• KEEP IN MIND FRUITS AND SOME VEGGIES ALSO PROVIDE
CARBS!

4. GRAINS (CARBS):
Remove processed and refined
EAT YOUR GRAINS/CARBS IN THE MORNING AND AFTERNOON, THEN
CONSUME FEWER CARBS LATER IN THE EVENING. KEEP IT LEAN
AND GREEN FOR DINS AND YOUR LATE NIGHT SNACK!
NO CARBS/GRAINS 3 HOURS BEFORE BED! WHY??? BECAUSE YOUR
GROWTH HORMONE (WHICH IS RELEASED PRIMARILY DURING
SLEEP and lil during exercise) IS HINDERED WHEN INSULIN FROM
CARBS IS FLOWING IN THE BODY. AND...INSULIN IS A STORAGE
HORMONE. WHICH = WEIGHT GAIN.
***Read articles below...they explain the importance of our HGH***
http://www.livestrong.com/article/498071-how-eating-carbs-at-night-affects-the-
growth-hormone/
http://www.endurancedoc.com/Training/Training_Growth_Hormone.htm

5. “GRAIN” OPTIONS
FOR THOSE OF YOU WHO ARE TRYING TO LIMIT YOUR
GRAIN INTAKE, BUT STILL WANT THAT STARCHY
GRAIN TASTE, TEXTURE OR EXPERIENCE, THESE ARE
SOME OF THE FOODS I USE AS A GRAIN
SUBSTITUTE.*WHATCH THE YOUTUBE VIDEOS BELOW, OR GOOGLE SEARCH THESES ITEMS*
1.) Spaghetti Squash http://www.youtube.com/watch?v=mPFErHz6zOM
2.) Kelp Noodles http://www.kelpnoodles.com
3.) Broccoli slaw (sauteed w/coconut oil to make soft)
4.) Sweet Potatoe Spears www.youtube.com/watch?v=9luMqPRtPXs
5.) Squash of any kind http://www.youtube.com/watch?v=Qi6w7fcWF8E
6.) Cauliflower “Mashed Potatoes” http://www.youtube.com/watch?v=D44Uwkh908w
7.) Eggplant http://www.youtube.com/watch?v=YreJEe_Dw8M

6. REMOVE ARTIFICIAL SWEETENERS
ARTIFICIAL SWEETENERS, HIGH FRUCTOSE CORN SYRUP
(HFCS) AND FAT FREE FOODS CREATE THE SAME HORMONAL
RESPONSE THAT YOU GET WHEN YOU EAT FOOD THAT HAS
ACTUAL SUGAR AND FAT.
THESE FOODS CONFUSE THE BODY BECAUSE THEY HAVE A
SWEET/FATTY TASTE, WITHOUT THE CALORIES
THEREFORE, WHEN YOU END UP EATING THE REAL DEAL, YOUR
BODY DOESN’T RECOGNIZE ALL THE CALORIES THEY ACTUALLY
HOLD. SO YOU OVEREAT.
EX: COOKIES, CAKES, CANDIES, POP, BAKED GOODS, CHIPS,
PEANUT BUTTER, KETCHUP, SALAD DRESSINGS, CEREALS, ETC
*http://www.webmd.com/diet/news/20040630/artificial-sweeteners-damage-diet-efforts?page=2
*http://www.health.harvard.edu/blog/artificial-sweeteners-sugar-free-but-at-what-cost-201207165030
*http://robbwolf.com/2012/04/20/additive-effect-artificial-intelligent/
*http://www.theecologist.org/green_green_living/food_and_drink/1206394/the_truth_about_food_additives_how_they_threaten_your_health.html
*http://www.theecologist.org/investigations/health/268753/aspartames_toxic_contents.html

7. HEALTHY FATS
They actually keep you full and lean!!!
MONOUSATUATED FATS: RAISE HDL AND REDUCE LDL PREVENT
HEART DISEASE (ALMONDS, AVOCADOS,CASHEWS, MACADAMIA
NUTS PISTACHIOS, OLIVE OIL ETC.
POLYUNSATURATED FATS/OMEGA 3’S LOWER LDL AND REDUCE
INFLAMMATION, HEART DISEASE AND HELP WITH DIABETES AND
BIPOLAR (SALMON, CABBAGE, CAULIFLOWER, FLAXSEEDS, STEAMED
BROCCOLI, MACKEREL)
CONJUGATED LINOLEIC ACID: FOUND IN GRASS-FED BEEF. RECENT
STUDIES BELIVE THAT IT HELPS WITH WEIGHT CONTROL, BY
REDUCING BODY FAT AND INCREASING LEAN TISSUE.
***I haven’t heard much on this yet....I will keep you posted***
TRANS FATS: DO NOT EAT THESE! TRANS FAT IS A VEG OIL
PUMPED WITH HYDROGEN TO PRESERVE FOOD LIFE. THE BODY
DOES NOT RECOGNIZE THIS AS A REAL FOOD SOURCE. ALSO
MESSES WITH OUR APPETITE CONTROL HORMONES

8. HEALTHY FATS
They actually keep you full and lean!!!
ALTHOUGH IT IS A SATURATED FAT, COCONUT OIL HAS BEEN
SAID TO BE ONE OF THE HEALTHIEST FATS....JUST AS HEALTHY,
IF NOT MORE, THEN EXTRA VIRGIN OLIVE OIL (EVOO).
COOK WITH COCONUT OIL AND DRESS FOODS WITH EVOO. MY
TWO GO TO FATS! COCONT OILS FATTY ACID PROPERTY DOES
NOT BREAK DOWN UNDER HEAT, MAKING IT HIGHLY
RESISTANT TO OXIDATION UNDER HIGH HEAT LEVELS....EVOO
DOES, MAKING IT LESS HEALTHY TO COOK WITH.
http://www.doctoroz.com/videos/surprising-health-benefits-coconut-oil
http://www.coconutresearchcenter.org
http://healthimpactnews.com/2012/5-medical-doctors-with-gary-taubes-and-robb-wolf-discuss-coconut-oil-and-alzheimers-disease/
*This last link is kinda “sciencey” and long, but interesting....I love some of the Dr.’s Involved!*
FATS HELP TRANSPORT VITAMINS A,D,E,K AND HELP KEEP YOU FULL. IF
YOU TAKE VIT, TAKE IN THE MORNING SO THEY CAN BE UTILIZED BY
THE FOODS YOU EAT
http://www.hsph.harvard.edu/nutritionsource/fats-and-cholesterol/

9. FOOD RULE #1
EAT PROTEIN (AND VEGS) WITH EVERY MEAL
1.) YOU WILL GET SATISFACTION AND HUNGER REDUCING
BENEFITS THROUGHOUT YOUR DAY.....PROTEIN (and fat) KEEPS
YOU FULL LONGER.
2.)KEEP YOUR WEIGHT IN CHECK, EAT AT LEAST HALF YOUR
BODY WEIGHT IN PROTEIN THROUGHOUT DAY. HOWEVER, IF
YOU WANT TO GAIN SOME SERIOUS LEAN MUSCLE AND YOU
ARE LIFTING WEIGHTS, EAT YOUR BODYWEIGHT IN PROTEIN,
IF NOT MORE. NO MORE THAN 25-30 GRAMS (FROM FOOD)
EVERY 4 HOURS. PROTEIN POWDERS ALSO HELP, THOSE ONLY
LAST ABOUT 1-1.5 HOURS VS ACTUAL FOOD PROTEIN.
3.) EAT FISH (JUST DO IT) !! LEAN CUTS OF ANY MEAT,
CHICKEN BREAST, TURKEY, GRASS FED OPTIONS IF
AVAILABLE. GO ORGANIC OR FREE RANGE IF POSSIBLE, IF
NOT, CHOOSE LEAN CUTS!

10. FOOD RULE #2
EAT BREAKFAST
Less than half of us eat breakfast every day, but studies have
shown that breakfast is one of the most reliable way to achieve
a healthy weight and keep your glucose and insulin steady.
Breakfast jump-starts your metabolism and prevents energy sags
later in the day.
Also, you wont be ravenous come lunch time...which
increases your likelihood for overeating crappy food.

11. FOOD RULE #3
Eat every four hours, but not less than three
Your body doesn’t get a chance to miss food, reducing going into
starvation mode....(which breaks down muscle for energy)
Eating regularly stabilizes your blood sugar and your hormones. You
don’t want your blood sugar to constantly be going up and down.
Your body will trust that there will be more food later on, so it
burns your meal for energy, instead of holding on to it and storing it
as fat.
Keeps your appetite control hormones stable (grhelin and leptin).You
should never feel famished, which will help keep your food choices
in check!
• Females, never eat less than 1200 calories. Males, never eat less
than 14000 calories. You don’t want your body to eat its own muscle
for energy=bad!

12. FOOD RULE #4
Clean out your cupboards and go grocery shopping with
healthy foods planned for the week....Ps read your food
labels!
Cook 3-5 days worth of meals in advance. keep 3 days in the
fridge and freeze the rest of the meals. This way, you will be
prepared and are less likely to “grab anything” because you are
hungry and don’t have time to cook
SOME OF MY GO TO AND READY TO EAT FOODS!
Hard boiled eggs
Baked chx breast
Cut up veggies or salad mix already prepared
Almonds/ Almond butters with rice cakes
Sweet potatoes spears
Shredded roast from crockpot, easy!

13. FOOD RULE #4
DRINK WATER.....NEED I SAY MORE
http://www.webmd.com/diet/features/6-reasons-to-drink-water
http://www.cdc.gov/healthywater/drinking/public/drinking-water-faq.html
http://www.cdc.gov/parasites/crypto/gen_info/filters.html
http://www.webmd.com/food-recipes/news/20070409/many-tap-water-filters-work-well?page=2