Happy New Year! This is the time when many of us are motivated to take good care of ourselves so we can feel better. Whether you want to lose weight, reduce anxiety, gain more energy, sleep better, heal from a chronic health issue, find more balance, or simply to feel lighter and happier, I hope that this message can assist you in reaching your wellness goals.

I want to share with you the simple truth about the foods that harm our bodies and the foods that cleanse, nourish and heal our bodies. When we reduce or eliminate harmful foods and incorporate more wholesome, nutrient dense foods, our bodies will naturally flourish and thrive.

The following chart shows the “Yes” foods and the “No” foods. It may look overwhelming at first to try and implement all the changes. I suggest you take small baby steps daily and be consistent. They add up in the end. Try reducing or eliminating one or two foods at a time, and being mindful to add in more water, fresh fruits and vegetables. You deserve to feel amazing in your body. I’m cheering you on, you’ve got this!

Foundational Dietary Guidelines
“Eat foods that support your health and eliminate foods that harm.
Supports Health – Say Yes! Harms Health – Say No!
Good clean water (i.e. well filtered, spring, alkaline). Try to drink at least half of your body weight in ounces a day; this is very cleansign, hydrating, and crucial for proper physical, mental, and emotional functioning. Caffeine, alcohol, and sugary drinks are inflammatory, acidic and dehydrate the body. Try to cut out the Soda and also skip any “diet” or “sugar free” beverages, as these have extreme negative effects on the body.
Whole foods – eat more foods that are still in their original form and not processed. These foods give us proper vitamins, minerals and nutrients to help the body flourish. Examples: fruits, vegetables, seaweed, nuts, seeds, whole grains, lentils, and beans. Processed foods – eat less or cut out foods that have been manipulated, altered and have lost their nutritional values. These foods are very harmful and acidic, and usually come in a package.  Examples: chips, crackers, bread, pasta, hotdogs, candy bars, boxed cereals, canned foods, and frozen dinners. When you get packaged foods, make sure the ingredients label has less than 5 ingredients with names that you can pronounce.
Green leafy vegetables & other vegetables. Aim to eat a diet that is consisted of at least 50-70% of your diet should consist of land & sea vegetables and root vegetables.
Vegetables & Leafy Greens are nutritious and alkaline. Examples: kale, chard, collards, romaine lettuce, spinach, bok choi, broccoli, cauliflower,
Sea vegetables contain natural sea salt and minerals and are very good for our bones. Examples – nori, kelp, dulse, arame, sea moss.
Root Vegetables & Squash are grounding for the mind & body. Examples: sweet potatoes, beets, carrots, rutabaga, parsnips, burdock root, butternut squash, pumpkin, etc.		 Refined Sugars and Artificial Sweeteners – cut out these harmful addictive sugars and this will help to balance your blood sugar levels and mood. The more you eat these foods the more your body craves them.
*Artificial & Refined Sweeteners – splenda, sweet & low, aspartame, nutrisweet, white/refined sugar, high fructose corn syrup (55% fructose), agave (90% fructose, glycemic index does NOT measure for fructose, extensively processed, high in chemicals)
Examples of food that contain these sugars: candy, cookies, pastries, bagels, bread, crackers, pasta, sodas, frappuccinos, etc.
*Good Substitutes – stevia in whole green liquid or powder form, small amounts of organic raw honey, maple syrup, coconut nectar, dates, dried fruit, prunes, apricots, raisins.
Sun ripe fruits are full of antioxidants, vitamins and fiber. Try to eat at least 2-3 servings a day. The best fruits to eat are berries of all kinds. Other great fruits are apples, pears, peaches, nectarines, bananas, watermelon, cranberries, cherries, mangoes, and papayas. Dairy & Eggs – cut out dairy and eggs and you will notice big improvements in your health. Dairy and eggs feed pathogens in the body and are extremely mucus forming. They can cause many negative health effects like hormonal imbalances, PMS, allergies, asthma, eczema, acne, low immunity, frequent colds/flues, digestive problems, candida, and much more.
Healthy Fats – these are necessary for all bodily functions especially brain health. Try organic cold pressed olive oil, hemp oil, sesame oil and coconut oil. Other sources of good fats are avocados, olives, raw nuts & seeds. Too much meat, poultry and seafood can harm the body and cause poor circulation, digestion, lymphatic blockage and over acidity. Try to keep it to 2-4 times a week. If you eat animal protein, get the highest quality organic meats & wild caught seafood.
Seeds & Nuts contain lots of calcium, zinc, healthy protein and omega fatty acids. Eat a small handful a day of chia, hemp, flax, sesame, sunflower, pumpkin seeds, or almonds, walnuts, hazelnuts, etc. Skip all Fast Foods! They are filled with toxins, chemicals, preservatives, unhealthy meats and can lead to many illnesses. Cook at home more often and enjoy the wonderful food that you’ve prepared!
Whole grains are full of vitamins, minerals, fiber and protein. Experiment with different grains like quinoa, millet, buckwheat, brown and wild rice. Eat less or cut out wheat and white rice because they have been stripped of their nutrients and are refined. Gluten (wheat, barley, rye) – reduce or cut out gluten and you will also notice health improvements. Gluten can cause major digestive problems, Celiac disease, headache, fatigue, skin breakouts, allergies, asthma, and many other autoimmune issues.
Probiotics, Sauerkraut & other Fermented Vegetables – take probiotics and eat fermented vegetables as part of your daily routine. These foods promote healthy bacteria in the gut, which helps to strengthen the digestive system, immune system, prevent illnesses, fight infections and keep you healthy. Medications, antibiotics, toxins, heavy metals, carcinogens – these compounds have tremendous negative effects on your health, your family’s health and the environment. Improve your diet & lifestyle so you can detox these compounds from your body and try your best to reduce exposure to them.
Fresh water algae – super blue green algae, spirulina and chlorella are incredibly beneficial for the brain. They also help to boost energy, immunity and overall health. For the most benefits, it is best to choose a high quality brand. Food chemicals, dyes, addictives, MSG and preservatives – these have extreme negative effects on the body, especially the brain. Read ingredient labels and make sure the ingredients are common food names that you can pronounce.