Core Nutritional Plan
Our Core Nutritional Plan combines the review of hundreds of research papers to bring you the key changes to living a clean & whole food lifestyle. Foods and Nutrition are the first step in optimizing your wellness which can be complimented with Natural Remedies, Acupuncture, Physical Therapies and Hormone Balancing if indicated. The plan focuses on foods that keep the body alkalized and help reduce inflammation. The increased use of chemicals and non-natural means of commercially preparing our foods has led to the need to clean up our nutrition. This lifestyle can yield amazing changes for your body including natural energy, improved concentration, glowing skin, restorative sleep, increased mental well-being, boosted immunity, and fired up metabolism to help achieve your optimal weight.
|QUICK START CORE EAT CLEAN (ORGANIC)|
|1. Hydration: Reverse osmosis water, drink until your urine is clear, herbal tea, green tea, swiss water purified decaffeinated, organic|
|2. Hypoallergenic: Avoid food intolerances or allergies|
|3. Portions: Get to know your portions, Eat until you are 80% full, reduce your portion sizes by 25% if weight is a concern|
|4. Eat Clean & Whole Foods: Veggies, Fruits, Whole Grains, Selecting foods in the most natural state that nature intended, organic, free from additives, preservatives and GMOs (soy, corn, canola high GMOs), If you can’t pronounce it don’t eat it!|
|5. Eat Local & Raw: 25% of your diet raw, then increase to 50%; Add a whole food smoothie to do the trick!|
|CLEAN: INCLUDE||PROCESSED: AVOID|
|6. Clean Protein: Organic & Naturally Raised Sources; Lean, Grass Fed Beef/Lamb, Free Range Poultry, Wild Fish (Pacific & Alaskan) & Smallest on Food Chain (Krill, Sardines, Anchovies) , Free Range Eggs, Whole Raw Dairy||Protein: Commercially Processed, Grain Fed Beef/Lamb, Caged, Hormones, Antibiotics
Note: Organic only does not necessarily mean that it has been grass fed or pasture raised.
|7. Clean Carbs: Clean Whole Grain, Low Glycemic Index, High Fiber, Increase Veggies, Natural Whole Food Sweeteners||Carbs: High Glycemic Index, Low Fiber, Processed White, “Whole Wheat” (same GI as white bread, pasta) Sugar & Fructose|
|8. Clean Fats: 1:1 w-3 to w-6 Fatty Acids, Fish (as above), Flax seeds, Chia seeds, Raw Nuts & Seeds (soak, drain, dry overnigh)||Fats: Processed Fats, Trans, Hydrogenated/Partially Hydrogenated Fats, Excess w-6 i.e. Vegetable Oils, Fried Foods, “Junk Food” , Mayo, Micro Popcorn|
|9. Clean Sweets: Pure Vanilla or Almond Extract, Spices, Stevia, Whole Food Sweeteners (Dates, Figs, Bananas), Raw Honey, Pure Maple Syrup, Cocoa, Dark Chocolate||Sweets: Nix Sugar, Cane Sugar, Fructose!!!, High Fructose Corn Syrup, Dextrose (corn), Artificial Sweeteners|
|10. Get Your Flavor From Nature! Herbs & Spices! Sea Salt, Apple Cider Vinegar (Braggs), Lemon/Lime Juice, Whole Grain Mustard, Soy Sauce (low sodium, wheat free) i.e. San-J Tamari, Braggs Liquid Aminos (soy)||Salt & Condiments: Salt, Commercially Prepared, Vinegar (distilled with sugar), Processed Mustard|