This document provides nutrition information and recommendations. It suggests choosing whole, natural foods instead of processed grains and artificial sweeteners. Specific healthy fats like olive oil and coconut oil are endorsed. Protein is emphasized at every meal to aid fullness. Regular meal timing of every 4 hours is advised to stabilize blood sugar and hormones. Preparing meals in advance is recommended to avoid unhealthy grab-and-go options. Staying hydrated by drinking water is also stressed.

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
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. • MAKE GRAIN CHOICES 100% WHOLE________!
• OTHER GRAIN OPTIONS: BARLEY, OATS, WILD
RICE, RICE CAKES QUINOA, MILLET AMARATH,
BUCKWHEAT, COUSCOUS, POLENTA (CORN),
ETC. (MOST OF THESE GRAINS ARE GF!!! NOT
BARLEY!)
• http://www.theecologist.org/green_green_living/food_and_drink/1271943/top_10_alternatives_to
• KEEP IN MIND FRUITS AND SOME VEGGIES ALSO
PROVIDE CARBS!

4. “GRAIN” OPTIONS
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

5. 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

6. 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 FATS IS A VEG OIL
PUMPED WITH HYDROGEN TO PRESERVE FOOD LIFE. BODY
DOES NOT RECOGNIZE THIS AS A REAL FOOD SOURCE. ALSO
MESSES WITH OUR APPETITE CONTROL HORMONES

7. 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 CHEMICAL PROPERTY
DOES NOT BREAK DOWN IN HEAT....EVOO DOES, MAKING IT
LESS HEALTHY.
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/

8. FOOD RULE #1
EAT PROTEIN (AND VEGS) WITH EVERY
MEAL
1.) YOU WILL GET SATISFACTION AND HUNGER REDUCING
BENEFITS THROUGHOUT YOUR DAY.....PROTEIN KEEPS
YOU FULL LONGER.
2.)KEEP YOUR WEIGHT IN CHECK, EAT HALF YOUR BODY
WEIGHT IN PROTEIN THROUGHOUT DAY AND CONSUME
FEWER CARBS (REDUCE INSULIN SPIKES)...SO I HAVE
READ!
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!

9. FOOD RULE #2EAT 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.

10. 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.
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!

11. FOOD RULE #4Cook 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 have 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!

12. 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