Take a few days to set yourself up for success with the following steps. Then proceed to your recommended food plan.
kitchen items. recyle:
Plastic food storage containers
Plastic water and other beverage containers
Teflon (or other nonstick) cookware
Nonstick and spray oils
Antibacterial kitchen soap.
stainless steel, glass or ceramic
Clean out your pantry by removing hidden sugars and preservatives.
foods to remove
For the next month, you'll be excluding the foods listed below. I've found it's best to go all in by eliminating all these trigger foods at once. This cleans the slate and gives you valuable information about the impact food is making on your health.
Food plan guides
Quality whole-food guidelines
Below you'll find a reference area for terms and foods in each food plan.
For produce purchasing, refer to the EWG's clean fifteen and dirty dozen guidelines.
Meat, poultry and fish
Opt for organic whenever possible. Fish should always be wild and low-mercury. Beef 100% grass-fed. Poultry organic and free range. Eggs pasture raised.
Beans and legumes
If buying in a can be sure the liner is BPA free. Preferably, soak beans/legumes overnight or up to 24-48 hours to improve digestibility.
Grains and grain-like seeds
Emphasize slow burning carbohydrates in their whole form
Red, pink, and black rice
Nuts and seeds
Choose raw, dry-roasted or nut/seed butters. Be sure to check that the nut butter you're eating does not contain palm oil, added oils or sugar.
The starch in these vegetables help feed healthy gut flora. Limit to 2 servings per day.
White, yellow, purple potatoes
Winter squash (Butternut, delicata, acorn, spaghetti)
Leafy green vegetables
You'll want to add 4 cups of leafy green veggies daily. 2 cups with lunch and 2 cups with dinner.
Cabbage (all types)
Lettuce and salad greens
Green beans and snow peas
Red, yellow and green peppers
Summer squash and zucchini
oils and fats
Be generous with high quality olive oil. Each meal should include a healthy fat.
Healthy fats include:
Extra virgin olive oil
Eat fruit seasonally and in-between meals as a snack.
GUT building foods
Try to include 1-2 TBS of a fermented food daily. You can make your own or purchase a raw lacto-fermented version.
Use spices liberally. These will fight inflammation and add tons of flavor.