Basic Nutrition Guidelines

Eat every 3-4 hours- to avoid blood sugar spikes.

Avoid all sugars- (White sugar, corn syrup, brown sugar, etc) Honey and Stevia are better choices.

Eliminate all artificial sweetener- Splenda, aspartame, Equal,etc. They cause weight gain and affect your brain chemistry.

Eat Grains sparingly- Eat sprouted grains or sourdough breads only. These grains have been soaked or fermented, which will make them easier for us to digest. When making your own breakfast porridge, soak all grains (steel-cut oats, millet, quinoa, etc) overnight in order to lower mineral depleting phytic acid and to increase enzymes that aid digestion. Instructions- Use 1:1 ratio of water and  grain- add 1 Tablespoon of lemon juice or vinegar, cover and leave at room temperature. Cooking time will be substantially reduced. Use coconut milk, cinnamon, vanilla etc. for flavor.

Avoid chips and crackers- Not only will they turn "ON" your hungry switch causing you to crave more, But they have been cooked in vegetable oils such as canola and sunflower, etc.  which are very unstable poly-unsaturated fats. Heat will turn then into dangerous free radicals. They stiffen cell membranes, cause wrinkles and aging and deposit in arteries.

Eat about 0.5 -0.75 grams of protein per pound of body weight- Chose from naturally raised, no hormones or antibiotics fed poultry,  eggs, Grass fed beef and fresh wild fish. Dairy should be raw and unpasteurized form. When consuming protein shakes please keep it in the 25-50g of protein per day rang.

Protein Guidelines are as follows:

• Animal- Beef, Buffalo, poultry, fish etc  - 3 oz = 25g of protein
• Dairy- Milk (unpasteurized is preferred), Greek yogurt (organic), Kefir etc: 1 cup/1oz = 7-13 g of protein.
• Eggs- 2-3 whole eggs= 12-18 g of protein

Eat healthy oils and fats- Eliminate Margarine, Crisco, butter substitutes (spreads) and other trans -fat hydrogenated oils, as well as ALL vegetable oils. The exception to this is olive oil which is OK.

Use instead;

• Butter or Ghee - great for cooking and sauteing.
• Extra-virgin Olive oil - used for cooking or in dressings (use small amounts).
• Cold -pressed Sesame oil -  use in small amounts.
• Cold -pressed Flax oil- use in small amounts.
• Palm Oil- Great high temperature oil, used for cooking and baking.
• Coconut Oil- Perfect for high temperature cooking and baking. * The body does not store coconut oil as fat, but uses it for energy. Coconut oil  has many other fantastic health benefits as well, like being a  anti inflammatory.

Eat at least 4 cups of Vegetables- Eating with the seasons is important so to help your body digest better. It's better to eat steam vegetables in the cooler months and raw vegetables in the hotter months. The exception to this is,  if your digestive system is weak. Then its best to consume your vegetables steamed.

Limit fruit intake to 1-2 fruits per day- Better then raw sugar, but its still sugar.

Eat nuts but eat them sparingly- Walnuts are my favorite. They are high in Omega 3 witch makes them a great anti-inflammatory. Please consider when eating nuts, only consume 5-6 a day due to them being mostly mono-unsturated fats which can quickly lead to weight gain.