Goal: limit non-nutritive carbs and use healthy complex carbs as an energy and vitamin source.

  • have a daily intake of healthy and colorful fruits (berries, pomegranate, apples, pears, and citrus fruits) have 2-3 serving per day,  and veggies for fiber and beneficial phytochemicals to help your body quench free radicals and biotransform (detoxify) toxins, have a minimum of 3 servings per day.
  • eat healthy vegetables (organic or local grown when possible): including Cruciferous vegetables daily (broccoli, cabbage, cauliflower, kale) as they help your body detoxify.
  • Eat other vegetables for their nutrients and fiber: chard, spinach, celery, squash, zucchini, and cucumber.
  • Eat from the onion family daily (onions, leeks, chard, garlic chives) as it is good for connective tissue and detoxification.
  • Consider juicing organic vegetables to improve your intake of phytochemicals: consider celery, apple, carrot, kale, broccoli, spinach, beets, with some lemon or lime and some protein powder.
  • Limit cookies, cake, scones, muffins, potatoes, starches, sugars, whit rice, white pasta, and breads unless you are training for a long aerobic event or do not have a weight management problem; in that case, use whole and sprouted grains.
  • Eat beans (kidney, black, pinto, garbanzo etc) for soluble fiber and to limit colon inflammation.
  • Use a bread that has at least 3-5 grams of protein and fiber per slice.  Look for sprouted grain and seed breads. Use whole grain sources for carbs, such as quionoa, millet, etc.
  • Use a breakfast cereal that has at least 8 grams of fiber and 4-10 grams of protein per cup.

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