What do I eat?

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Dr. Natasha Campbell-McBride's article called "One Man's Meat is Another Man's Poison" explains how we are all different in what foods will be best for our optimal wellbeing. She also shares how to get in touch with our innate ability, our senses, to learn what foods to choose for our particular needs. 

Diets and Foods for Healing, Balancing Digestion and Discovering Your Best Nutritional Lifestyle

There is not a one size fits all diet, and our nutrition needs can change daily, weekly, monthly and yearly depending on one's activity level, microbiome, age, stage of life, gender, lifestyle, epigenetics and more. Getting to know which foods are best for you is key for your nutrition wellbeing. 


For optimal nutrition eating organic, local, whole fruits and vegetables is more nutrient dense and less toxic than conventionally grown food. Eating meat and eggs that have been grass-fed and grass finished fed, pastured raised, and wild caught are more nutrient dense and have less toxins than grain fed, cage free, free range, and farmed raised food. Soaked and sprouted unrefined seeds, nuts and grains are more nutrient dense and can be easier to digest. 


Elimination diets can help determine food allergies and sensitivities for some people, they can also help heal and balance the gut, and for others it can guide them to a new lifelong nutritional way of eating. Some people may need to only eliminate one food like gluten, dairy or refined sugar, and others may need to eliminate more foods for their needs.


While each person is different for how long they will need to eliminate certain foods, it is recommended starting out for a minimum of 21 days to see if there are any digestion improvements before reintroducing foods back in.


Click on the diets below to find out more about the foods they include and don't include, the protocols, and purpose. There are also several protocol links on how to introduce foods back into the diet, see links below for tips. 


Often times elimination diets can be frustrating because there is a lot of trial and error when figuring out what foods to eliminate and for how long, when to begin reintroducing foods, which foods, and for how long since everyone is different. The good news is that all the information you gather from this will help you discover your optimal nutritional needs. 


There is a lot of nutrition information out there. Always do your own research, become the expert of you, and learn what will be best for your nutrition and health needs. You can also check out more information in the Nutrition Resources section of this website. 

2019 List of The Dirty Dozen and the Fifteen Clean Foods

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Unfortunately, organic food is not always accessible for some people. Here is the 2019 list of conventionally grown fruits and vegetables after being washed considered by the Environmental Working Group to be high risk food for ingesting toxic pesticides. Also, listed is the clean fifteen that do not have as high of a risk. The suggestion is to buy the dirty dozen fruits and vegetables from organic farmers to lower ingesting pesticides that can be harmful to the body. 

how Do I Eat?

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Here are some eating tips for supporting digestion:


  • Schedule regular daily meal times. 
  • For each meal set aside time that you won’t be rushed to eat – thirty minutes to one hour.  
  • Find a comfortable place to sit down to eat your meal without any distractions, work, or stress. Some suggestions are to silence your phone and put it in another room, light a candle, eat with friends and family, find a serene place outside to sit and eat, play some calming music, or enjoy the silence. 
  • Cut your food into small bite size pieces including lettuce, fruit, veggies, meat, etc.
  • Take small bites. 
  • Chew each bite slowly until the food has a liquid texture before swallowing. This helps helps activate the saliva enzymes which begin the process of the breaking down the carbohydrates and helps take some of the stress off of the pancreas later on in the digestive process. Even chewing your soup, smoothie and beverage, or holding it in your mouth a little longer helps the digestive enzymes in your saliva work more effectively. Don't worry if this takes some time to get used to doing. Every step in this direction will positively support your digestion. Eating slowly also helps create a calm mind/body state which supports digestion, and eating slowly can help you become in tune with how much food your body needs to ingest. You can try Robyn Youkilis' 21 day Chewing Challenge here
  • Put your fork and spoon down between bites to take time to breathe and relax.
  • Enjoy the smell, texture, and taste of your food in each bite.
  • Stop eating when you feel satiated. Then you can save any leftovers for another meal. 

Autoimmune Protocol

GAPS - Gut and Psychology Syndrome

SIBO Diet - Small Intestine Bacteria Overgrowth

Low Sulfur Diet to Help with SIBO and LIBO

Mediterranean Diet

Glycemic Index Information for Food

Glycemic Index Food Calculator

Candida Diet

How to Do an Elimination

Elimination Diet with Whole Life Nutrition - Alissa Segersten and Tom Malterre

The Microbiome Diet

Specific Carbohydrate Diet - SCD

Metabolic Diet

Hormone Balance Diet

Vegetarian Diet

Vegan Diet

Pescatarian Diet

Flexitarian Diet

Nightshade Vegetables

Low Histamine Diet

Raw Food Diet

Healing Foods Diet

Intermittent Fasting/Cycling Fasting

Carb Cycling Diet

Nutritional Therapy Association Diet Protocols

Diets to Balance Metabolism and Hormones, Refined Sugar Names, Therapeutic Foods, and Food and Mood Journaling Directions and Template

Tips on How to reintroduce Foods

Food Reintroduction Tips from Unbound Wellness

FODMAP Reintroduction Tips from Diet vs Disease

Food Reintroduction Tips from The Ultimate Paleo Guide