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Where to Start

5a. "What are simple ways I can alter my diet and see results.
5b. "How to curb cravings"
5c. "What are the best foods to improve digestion, gut health, and bloating"

    To start, we can take a look at different types of fats, carbs, and proteins that you can add to your plate, as well as the ones you should avoid. The simple switches to quality foods play a huge roll in digestion, gut health, bloating, cravings, and more! Take a look at what types of macronutrients are best for your health as well as some more places where you can alter your diet to see results!

Fats
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    Fats are essential for our bodies systems to function properly. Although you've probably been told otherwise, even cholesterol is vital as it is produced by almost every cell in the body. Pasture, Grass-Fed animal fats provide a perfect combination of essential fatty acids and vitamins our bodies need to function and stay full. Some plant fats are also a good source of essential fats.  Listed below are some examples of oils to avoid and fats that your ancestors ate that you should eat too!

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Fats to Add to Your Plate​

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  • Butter: is great for cooking, spreading, and flavor!

  • Lard, Bacon / Goose / Duck / Fat: is best for cooking.

  • Tallow: is best for deep frying.

  • Olive Oil: is great for salad dressings and drizzling on vegetables.

  • Coconut Oil: is best for medium heat sautéing and baking and no bake desserts.

  • Cod Liver Oil: is great supplement containing loads of DHA, EPA, vitamin A , and D.

  • Nuts: are best eaten once they've been soaked overnight and dried / cooked on low heat to dry.

Fats to Avoid​

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  • Processed Vegetable Oils: (corn, soy, canola, safflower, sunflower)

  • “Healthy”: low-trans fat spreads

  • Margarine and Shortening: 

  • ​Commercially Deep Fried Foods: (fries, chicken wings, potato chips, onion rings)​​

Protein
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    The best way to get enough protein is through quality animal sources. You will get the most benefits with animals raised on Pasture, Grass-Fed/Finished, Free Range, without Antibiotics, Hormones, or GMO's. These protein sources contain the highest amounts of nutrients. It is important to include organ meats into your diet as well since they have the highest amounts of nutrients than any other cuts of meat. Meat with higher fat content also has more vitamins, minerals, and nutrients due to it being stored in the fat. Below are some good sources of protein to add to your diet as well as some you should avoid.

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Proteins to Add to Your Plate

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  • Organ Meats: liver, liverwurst, pate, kidneys, tripe, etc.

  • Pork

  • Red Meat

  • Poultry:

  • Milk Products: look for unpasteurized, full fat milk

  • Eggs: whole

  • Wild Caught Seafood: fish, shellfish, fish eggs

Proteins to Avoid

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  • Lean Meats

  • Grain Fed Meat

  • Farm Raised Seafood

  • Reduced Fat Milk

  • Unfermented Soy Products

  • Protein Powders

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Carbohydrates

    Consuming the right types of carbs is critical to your health. Avoiding carbohydrates all together is not the right way to go, but it is important to ensure you prepare them properly and purchase them organically. When prepared improperly, you may experience digestive issues and consume many anti-nutrients.  Below are some examples of carbs to add and to avoid in your diet.

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Carbs to Add to Your Plate:

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  • Grains, Beans, and Legumes: must be SOAKED, SPROUTED, or FERMENTED

  • Starchy Vegetables: Cooked well

  • Natural Sweeteners: Raw Honey, Maple Syrup,  Blackstrap Molasses

  • Fruit: Ripe and Seasonal

Carbs to Avoid:

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  • White and Processed Flours

  • Processed Cereals and Bars

  • Genetically Modified Grains

  • Non-Organic Grains

  • Sweeteners: refined sugars, artificial sweeteners, high-fructose corn syrup, corn syrup 

Introducing Fermented Foods

   Fermented Foods have been a staple to all cultures throughout time. They contain healthful bacteria which support your digestive tract, immune system, and overall health. It is important to start introducing foods listed above and slowly healing your GUT before throwing multiple fermented foods into your diet as it could be overwhelming to your digestive tract. Over time you will notice better digestion, less bloating, and more energy.

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  • Start with one serving (ex. ~1tsp of kimchi) of fermented food a day and see how you feel.

  • If it goes well, after a few days, start adding another serving. 

  • Aim to reach 3 servings a day over time.

  • Start making your own fermented foods.

  • If you have issues with fermented foods, take a step back and focus on your diet with the foods above and your traditional diet and then try again later.

  • Remember!! Your gut bacteria will need time to get used to new visitors so be patient with your body and try a variety of different fermented foods.

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* Recipes Here*

Fermented Foods to Add to Your Plate

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  • Kimchi

  • Sauerkraut

  • Yogurt

  • Refrigerated Pickles (ex. Bubbies)

  • Kombucha

  • Fermented Vegetables

  • Milk Kefir 

  • Tempeh

  • Sour Cream

  • Kvass

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Soups and sauces

    Adding soups and sauces are a great way to get healthful collagen, vitamins and minerals into your diet. Meat Stock has been used in traditional diets for millennia.  Meat sauces are a stock which has been thickened. It was always used used as a remedy to treat colds and other illnesses and now science can back up what are ancestors have done for ages. Meat stock has loads of calcium, phosphorus, sulphur, magnesium, silicon, sulfates, glucosamine, and other trace minerals which aid in inflammation, healing, and gut health. The gelatin produced from the stock has been used therapeutically for multiple diseases including diabetes, cancer, ulcers, multiple sclerosis, and more. It has properties which attract digestive liquids to the gut to assist in digestion, curb cravings, and soothe the stomach. 

Soups and Sauces to Add to Your Plate

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  • Fish Stock

  • Chicken Stock

  • Beef Stock

  • Elk / Deer Stock

  • Pork Broth

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Salt and Natural Spices

    Salt and natural spices should be added to all of your meals to enhance flavor and healthfulness. Salt is vital to our health and should not be avoided especially when you switch from eating processed foods to whole foods! The beauty of cooking for yourself is having the control to salt and season your meals to your taste. Salt is craved by the body for it's role in hormone production, digestion, energy production, enzyme function, and more. Herbs and spices have great antioxidizing effects, neutralize free radicals, and add loads of flavor to your plate. 

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    - Purchase your herbs and spices organically  

    - Purchase unrefined salt

    - Avoid Additives 

    - Avoid MSG

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Spices and Herbs to Add to Your Plate

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  • ​Oregano

  • Bay Leaves

  • Savory 

  • Dill

  • Sage

  • Rosemary 

  • Cloves

  • Cinnamon 

  • Garlic

  • Thyme

  • Grape Leaves

  • Turmeric w/pepper

  • Ginger

  • Basil

  • Peppermint

  • Curry

  • Saffron

  • Cayenne 

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