Workout section: ​Why Everyone Needs Strength Training and Toning Exercises:  
Physical Benefits:
·       Improves muscle tone, strength, and endurance.
·       Lubricates tendons, joints, and ligaments. 
·       Increases bone strength (important for people who suffer from osteoporosis).
·       Allows the body to burn fat more efficiently by raising the basal metabolic rate (even while sleeping). 
·       Improves balance and coordination.
·       Decreased the risk of injury.
·       Reverses age-related muscle loss.
·       Lowers resting blood pressure.
·       Improves posture, circulation, and sleep.
·       Increases stamina and energy.
·       Strengthens the immune system.
Psychological and Emotional Benefits:
·       Elevates mood.
·       Increases sense of well-being, self-confidence, self-esteem, and self-worth.
·       Reduces stress and anxiety.
Common Misconceptions About Strength Training and Toning Exercises: 
·       As a woman, I will gain unsightly muscle mass. This is far from the truth—women’s bodies do not have the same levels of testosterone or growth hormone that men do.
·       You need to lose weight before toning. Actually, the opposite is true—strength training assists you in burning fat and calories more efficiently. 
·       When it comes to working out, “more is better” (more weight/resistance, duration, repetitions, or frequency). Exercises done correctly, with intention, is what gives the most challenge, benefit, and lasting results.
 
As we get older, it is vital to keep our bodies strong and supple before it starts to break down. Just like the saying “use it or lose it,” I hope you don’t wait until that point to begin. If you have suffered from an injury or disease, it is especially important to build muscle tone to help reverse the damage.
Cardiovascular Exercise: Cardiovascular exercise is any consistent movement that elevates the heart rate and increases blood circulation throughout the body, including: 
·       Walking or jogging.    
·       Swimming or rowing. 
·       Cycling.    
·       Aerobics or stepping classes.     
·       Hiking.    
·       Kick-boxing.    
·       Rebounding (trampoline).   
·       Interval training.
Recommended time: 20-60 minutes, 3-5 times a week. Start off easy and work your way up by gradually increasing the time and intensity of your workout.
Benefits of Cardiovascular Exercise:
·       Improves cardiovascular function (the heart is a muscle and cardio is its strength conditioning).
·       Decreases your resting heart rate (the slower your heart beats while at rest, the better). 
·       Reduces the risk of heart disease. 
·       Increases lung capacity.
·       Allows the heart and lungs to work more efficiently.
·       Reduces body fat.
·       Increases metabolism for up to 24 hours.
·       Helps you feel invigorated hours after training.
·       Increases your endurance and stamina. 
·       Strengthens your muscles and joints.
·       Increases bone density (as we age, bone density decreases).
·       Improves your immune system and circulation.  
·       Lowers your blood pressure and cholesterol.
·       Naturally regulates diabetes (regular exercisers require less insulin). 
·       Increases confidence and releases endorphins (feel-good hormones).
·       Reduces stress, tension, depression, and anxiety.
·       Improves sleep.
 
Benefits of Stretching: 
·       Reduces muscle tension, making the body feel more relaxed.
·       Increases range of movement in the joints. 
·       Enhances muscular coordination.    
·       Increases circulation to various parts of the body. 
·       Increases energy levels (resulting from increased circulation).
·       Prevents injuries like muscle strains. 
·       Develops bodily awareness (as you stretch, you focus on the various parts of your body and get in touch with them individually).
·       Helps loosen the mind’s control of the body.
·       Aides in reversing hardening of the arteries.
 
Why flexibility is so important: Flexibility is the degree to which an individual muscle will lengthen. As we age, our muscles begin to shorten and tighten, restricting our flexibility. Movement becomes slower and less fluid. Many people don’t stand up as straight as they used to, and may find it more difficult to bend down, leaving them prone to muscle, joint, and tendon injuries.  
Stretching can eliminate muscle tightness in the quadriceps, hamstrings, hip flexors, and low back muscles, which is a common cause of low back pain. Stretching improves circulation and increases blood flow to the muscles, which nourishes them and helps removes waste by-products.  Improved circulation can also help shorten your recovery time if you've had any muscle injuries. It is often overlooked how wonderful stretching feels and just how relaxing it is. A great reference is Stretching by Bob and Jean Anderson.
Incorporating the Breath for Physical Workouts 
Of all the fitness conferences, classes, and seminars I have taken, and the dozens of workout videos and apparatuses I have owned throughout the years, this breathing technique has been the most powerful and effective tool I have ever used to strengthen the core. Not only does it help to strengthen the abdominal and back muscles, it also connects the body and mind while flooding the brain and body with the oxygen thus creating the feel-good hormones, Oxytocin and Serotonin. 
In my experience, if an abdominal exercise is done correctly, it should not take very many repetitions to fatigue those muscles and achieve excellent results. But we have to get out of the mindset that more is better if we want to learn how to simplify things for ourselves.  
A simple crunch may not seem as effective as using weight resistance or a machine, but this is not true. The key is to be mindful about the exercise, so you perform it correctly and prevent injury. Most people do not start out with a strong core, so if we try to use resistance that our abs cannot handle, other areas of the body (such as the neck and lower back) will compensate and end up straining those areas. 
As we know, one of the main reasons to strengthen our abdominal area, is to support our lower back.  I have seen people at the gym pull muscles in the abdominal and groin areas by straining to lift the weight. 
For instance, there was a popular piece of abdominal equipment commonly used years ago where you lie on the floor, grab the handles over your head, and pull up into a crunch position (with no additional weight involved). People were injuring their neck and lower back without even realizing it, because they were using their arms to lift up, since they are typically stronger than the core when first beginning an exercise routine. These people often left worse off than when they started, and this is one reason that many people give up on working out entirely. 
As far as lower abdominal exercises go, when done correctly, a very small movement is the most powerful and effective. Most people I’ve observed use the strength of their hip flexors to make the move much larger than it needs to be, which does not target the area that needs strengthening.
Another reason I incorporate breathing into the workout is that during strength training of any kind, most people tend to hold their breath during just when their body would benefit from essential oxygen the most.  
Finally, our diaphragm is the center of our body. It is also known as the solar plexus, where our strength, power and life force unite. This life force is also referred to as “Chi” in Chinese culture and “Qi” in Japanese. By uniting with and connecting to the power of our life force and putting intention into each movement, you strengthen your core and give your body the oxygen it needs. Connecting the breath with your movement keeps you in the present moment, which is what we look for in our meditative practices. It is how we connect internally and where we find guidance, peace, joy, inner power, and primal strength. Remember, the “town idiots” in our head are the ones pulling us back into the past or have us worrying about the future, causing us to miss what’s going on here and now. Doing this breathing practice in correlation with each exercise gives you a sense of how to become mindful in all areas of your life. 
Here’s how it works: During every exercise, we connect the breathing to the exertion of the movement. As you exhale and empty air from the abdomen, pull the belly button towards the spine (contracting the abdominal muscles), while also contracting the specific muscles we are targeting.

An Example with a Bicep Curl: Hold your arm straight out in an open downward position, as if preparing to contract your arm into a bicep curl. Inhale, filling the belly with air. Then, we squeeze the arm into a bicep curl while exhaling simultaneously. The goal here is to bring awareness to the muscle we are focusing on, by connecting the breathing with the movements in the abdominal area. This breathing builds these core muscles in a very powerful way, similar to a crunch when done correctly.  The breath itself comes from your solar plexus (power center), allowing us to feed the bicep with the oxygen it needs. 
Incorporating grounding into your strength workout: Take a moment before you begin your workout to align your body. Stand tall, relax your shoulders, and picture golden roots growing out of the bottoms of your feet and the base of your spine, growing into the earth like a tree. Picture the roots growing deeper and deeper toward the center of the Earth. Picture this center as a place to plug in and draw strength, much like recharging a battery. Now, take a deep breath and bring it into your pelvis area. As you exhale, let out a power sound (“Kee yaa!” Or a deep, guttural, “Huh!”), which allows you to tap into the primal energy of your root chakra. I find that this powerful sound adds to your sense of connection to the workout, as well as to its intensity. 
 
The Power of the Mind and Visualization:
The effectiveness of this program is based on best utilizing our mind’s capabilities to obtain optimal physical results. This means aligning all our power and focus into the exercises with intention and clarity so that we use our mind as resistance instead of a weight or machine. 
Visualize Imagine dragging something extremely heavy and slowly, such as pulling a grown person across a carpet Visualize what it would feel like to drag that person through mud. I use the example of dragging because lifting something heavy creates a jerking motion, whereas I am describing a constant resistance. I’d like to create a shift in perception from what you may have done in the past or with previous workouts (heavy lifting, weight training, etc.)
If you were to practice with me right now, you would pretend that you held a heavy weight in your hand (using only your mind to add the resistance), then perform the exercise with that dragging feeling in mind as you slowly and convincingly contract the muscle into movement.
Let’s practice this technique with a bicep curl. Begin with your arms at your sides and slowly bend one elbow as you bring your hand up toward your shoulder. As you do so, focus on that dragging feeling (slow, smooth resistance), rather than relying upon the momentum of the weight to do the work. Another important part of the exercise is to continue imagining the resistance with the same intensity as you return to the starting position. This allows the opposing muscles to work on the way back, giving you two exercises for the price of one in the same amount of time it would take to do one exercise correctly. My goal for this program is to demonstrate how to best perform each exercise to get the most out of your time, effort, and investment. Additionally, your mindset is a key ingredient in making this process work for you. The things we regularly tell ourselves have real power, and directly affect our progress and results.  
Our body is made of energy, and that energy is affected by how we fuel it (in mind, body, and spirit). For example, if we were to tell ourselves that we cannot do push-ups, we probably won’t be able to do many, if any, at all. However, the same goes with believing that we can—it’s truly amazing how it works! What we tell ourselves eventually shows up in our lives (whether we are aware of it or not). It usually starts off as thoughts or spoken words, and when something drains us over time, it eventually manifests into our physical body. 
Another unconscious habit is saying things like, “That’s my bad knee or shoulder. The sad thing is that they are not aware that they have committed to this self-defeating talk as their “truth.”  
Applied Kinesiology: To see how powerful your thoughts and words are, as well as how they affect your body, I invite you to do an experiment with me using Applied Kinesiology (muscle testing). This is something you can do with or without a partner. 
Here’s what to do (with a partner):
1.     Partner A stands with one arm relaxed at their side and the other arm raised straight out at shoulder height. 
2.    Partner B will ask Partner A to resist as Partner B attempts to push down the raised arm. The key is for Partner B not to force down Partner A’s arm, but to test and determine Partner A’s strength.
3.    Partner A then closes their eyes and visualizes the most positive person or experience they can think of. Once Partner A has focused on that for a moment, Partner A holds their arm up and resists as Partner B attempts to push their arm down. Partner B should be comparing Partner A’s strength to their previous repetition. 
4.    The final step is to have Partner A focus on the most negative person or experience they can think of for a moment and test their strength once more. The results are drastic! The difference in actual physical strength from one thought to another is uncanny. Our energy is either being filled or drained by our thoughts and words regularly and this exercise is just a small example of what I’d like you to examine!
If you do not have a partner: Hold your thumb and pointer finger together and use the same cues as above. Focus first on something that fills you with joy, followed by the opposite. As you press your fingers firmly together, try to pull them apart by interlocking two fingers from your other hand into the hole. Try to pry apart the thumb and pointer finger of the hand you are testing.
It is amazing how our body gets stronger when focusing on things that are in alignment with our highest good, and weaker with things that drain our energy.
Imagine what your life could be like one year from now, to know exactly what will bring the results you are looking for and have clear, concise steps to follow without all the guessing games or trial-and-error!  What would it feel like to celebrate your life, perhaps for the first time?  
My question to you is—are you coachable? 
Accountability Partner: This is an extremely valuable tool when it comes to setting and sticking to goals, increasing creativity, and exercising vulnerability. When you are setting goals and re-committing to values and priorities, it can be quite helpful to be held accountable to prevent procrastination and self-sabotage.  Therefore, many people respond well to personal training, coaching, and counseling—because they are held accountable for their actions and non-action. You are welcome to send your progress at [email protected] to help hold you accountable. 
How to Prepare: Start with your upper arms, then measure around your chest, upper and lower abdominal areas, hips, thighs, above the knees, and calves. Measurements and body fat testing and are much more accurate ways of gauging results as opposed to weighing yourself because muscle weighs more than fat. 
If you can get someone to take your body fat percentage, that is great. I also recommend keeping a journal—this would be a great place to keep your measurements as well. Write down your progress each day. I keep track of everything even when my goal has nothing to do with losing weight. 
Examples:

1. The kind of exercise you did that day.
2. How much water you consumed. 
3. What you ate, including how much and when. 
4. What your energy and mood levels were like (did you have increased energy, stamina? Were you happier?) 
5. Any aches and pains you experienced.
6. Improvements you noticed in your health.
7. Things that you are thankful for. (It’s a good idea to keep this list together with your goals.)

Let’s get started
Bicep curls: Stand with your feet hip distance apart, knees soft, and abs tight, keeping arms close to your sides with your hands open. Inhale and fill the belly with air. As you exhale, slowly lift your arms, keeping hands open and relaxed. Pull your belly into your spine as you squeeze and hold, then lower your arm, using resistance on the way down. Although your main focus for this exercise is on the bicep (front of the arm), adding resistance to the move on the way down will work the triceps (back of the arm) as well.      
                  
Things to watch for: 
·      DO NOT swing your arms.
·      Keep the elbows close to your sides.
Forearm, wrist and hand Strengthener: Stand with your feet hip distance apart, knees soft, and abs tight. Inhale and fill the belly with air. Slowly straighten your arms, flexing your wrist backward so your palms face the floor and fingers spread (really exaggerating the stretch). As you exhale, slowly squeeze your hand into a fist and roll your wrist toward your forearm as you pull your belly into your spine. Unlike a bicep curl you will only be moving your wrists and hands. 
       
Things to watch for: 

• Go extra slow and really exaggerate the move, stretching and opening the fingers wide.
• As you return to the starting position, feel the stretch in your forearms.
• When you make a fist, hold it tight and squeeze before the next repetition.       

Triceps Kickbacks: Stand with your feet hit distance apart, knees soft, abs tight, back flat, and arms close to your sides with your elbows at a 90° angle. Inhale and fill the belly with air. As you start to exhale, slowly lift, and straighten your arms without moving the elbows from your side. As you pull your belly into your spine, squeeze the back of the arms for a moment, then slowly return to the starting position.
 
Things to watch for: 

• DO NOT swing your arms.
• Keep the elbows close to your body as you complete the motion. 
• Keep the move small and precise: aim for roughly a 90° angle in the starting position and 180° as you extend your arm.

Lateral Shoulder Raises: Stand with feet hit distance apart, knees soft, and abs tight. Inhale and fill the belly with air. As you exhale, pull your belly into your spine and slowly lift your arms out to the sides at shoulder height, keeping your thumbs facing down. 
                     
Things to watch for: 

• Be sure to keep your elbows soft and your hands relaxed. 
• Try not to put a lot of tension into your hands so that all the focus goes into the shoulder /Deltoids. (What muscle specifically?)
• Be sure to keep your thumbs facing down as you lift your arms, as though you are pouring a cup of tea.

Front Shoulder Raises: Stand with your feet hip distance apart, knees soft, abs tight, elbows soft, hands relaxed. Inhale and fill the belly with air. As you exhale, slowly lift your arms forward to shoulder height while you pull the belly into the spine. Hold for one second and then slowly lower to the starting position.
                                                     
Things to watch for:                 
Be sure to keep your hands soft and do not raise your arms above shoulder height. 

Chest Press: Stand with your feet hip distance apart, knees soft, abs tight, and elbows at shoulder height in a 90° angle with palms facing forward. Inhale and fill the belly with air. As you exhale, press your arms forward, leading with the palms. Use the pectoral muscles in your chest to bring your hands in front of your body and press the palms together. Squeeze and hold for one second, then inhale as you bring the arms slowly back to the starting position.                                                     
                                         
Things to watch for: 
·       Make sure your elbows are shoulder height and not dropping down.
·       Your arms should be wide, similar to a push-up position. 
·       Go slowly and use as much resistance as possible in both directions, so that you can also work the opposing muscles. 

Upper and Mid-Back Lateral Pull Downs: Stand with your feet a little wider than hip distance apart, with knees bent, abs tight, shoulders back, and chest out. Squeeze your shoulder blades together and tilt back slightly. Inhale and fill the belly with air. Pull back slowly, as if you are holding a bar with weight attached to it. Squeeze your shoulder blades together and keep your chest pressed firmly out. Inhale as you slowly return the imaginary bar to the starting position.

Things to watch for: 
·       Really imagine that you are grabbing a bar and you have to control the weight as you press your shoulder blades together. 
·       When you lift your arms back up, continue squeezing your shoulder blades.
 
Upper and Mid-Back Reverse Fly: Start with your feet hip distance apart, abs tight, knees soft, hands in front of the body with soft elbows, as in the shoulder lateral raises.  Inhale and fill the belly with air. As you exhale, lift your arms to shoulder height and pull back as if you were prying open an elevator door. At the same time, press your chest out firmly and squeeze your shoulder blades tightly together. Hold for one second, and then bring your arms slowly back to the starting position as you inhale.                                                                                                              
                                                            
 Things to watch for: 
·       Try to keep your chest pressed out and shoulder blades engaged throughout the move.
Leg and Butt Squats: Start with your feet hip distance apart, abs tight, shoulders relaxed and back, spine lengthened, and head held high. Inhale and fill the belly with air. As you exhale, slowly sit back as though you were about to sit down in a chair. Be sure that your back remains flat with the knees over the ankles. 
Missing mountain pose to the left

Things to watch for: 
·       DO NOT let your knees go too far forward—be sure to push your butt far back as though a chair is behind you. 
·       Make sure to keep your head and shoulders up.
 
Lunge: Start with a comfortable posture similar to the squat (feet hip distance apart, abs tight, shoulders relaxed, and head held high). As you inhale, take a giant step forward with your hands on your hips, making sure that the knee is over the ankle. As you exhale, squeeze all of the muscles in your legs and butt and hold for one second before alternating legs. The most important part of this move is actually coming back up, not getting into position.
Missing mountain pose FACING RIGHT   
(I can flip the LEFT FACING mountain pose image if there isn’t one)

Things to watch for: 
·       Be sure to go slowly and exaggerate the coming up motion. As you exhale, press the heels of your feet down, then squeeze and engage the muscles in your legs until you have returned to the standing position.
·       Give the glutes an extra squeeze before starting the next rep.                   
 

Nutrition: Research on Grains: 
According to Dr. Perlmutter, MD, author of Grain Brain, “If you’re someone who suffers from any type of brain disorder, such as chronic headaches, depression, epilepsy or extreme moodiness, it may not be encoded in your DNA, rather, it is the food you eat.” 
He further states: “Grains and other damaging carbohydrates, is the origin of many of our modern scourges linked to the brain; Including: Anxiety, depression, Epilepsy, Movement Disorders, Schizophrenia, ADHD, Senior Moments that will cognately decline and Brain Disease”. 
Foods can naturally prevent, treat, and many times cure the body without the use of drugs. Ailments such as ADHD, Depression, Anxiety, Insomnia, Autism, Tourette’s Syndrome, Headaches, Alzheimer’s, Diabetes and Heart Disease.
What is Gluten? 
Gluten is a protein that naturally occurs in a number of grains, such as wheat, triticale, barley, rye, and oats. Gluten causes inflammation in the body, which is a deadly biochemical reaction that lies at the surface of many diseases. North American wheat has higher gluten content than European wheat, giving North American baked goods a distinct texture.
Which people benefit most from a gluten-free diet?
People with Celiac Disease, a clinically-diagnosed condition, has a cell-mediated allergy to gluten, which results in inflammation of the lower gastro-intestinal tract. People with celiac disease must completely avoid the consumption of gluten. Other people with a gluten sensitivity may not have been clinically diagnosed as having Celiac Disease, but they exhibit similar symptoms after ingestion of gluten, such as diarrhea, chronic fatigue and headaches. These symptoms are alleviated upon exclusion of gluten from the diet. 
Symptoms of Gluten Intolerance:
Symptoms of gluten intolerance occur after the person has consumed wheat. The following checklist are some signs to look for:
·       Bloating
·       Belly pain
·       Diarrhea
·       Nausea
·       Feeling unwell, including tiredness
Gluten sensitivity is linked to: schizophrenia, bipolar disorder, epilepsy, depression, Autism, and ADHD. 
Quote: “Gluten breaks down in the stomach, to become a mix of Polypeptides that cross the blood-brain barrier. Once they gain entry, the kind binds the brain's morphine receptor, to which opiate drugs bind. Creating their pleasurable, addicting effect. Therefore, while starting to reduce and cut out grains from your diet, many experience unpleasant withdrawal symptoms.” (Medical Newsday, 2017) Signs of gluten sensitivity: 
·       ADHD
·       Alcoholism
·       ALS
·       Anxiety
·       Loss of balance
·       Autism
·       Autoimmune disorders (Diabetes, Hashimotos, Thyroid, Rheumatoid 
Arthritis) 
·       Bone Pain -Osteopenia, Osteoporosis
·       Brain fog
·       Cancer
·       Chest Pain
·       Constantly getting sick
·       Dairy Intolerance
·       Delayed growth
·       Depression
·       Digestion issues: gas, bloating, diarrhea, constipation, cramping
·       Heart disease
·       Hives, rash
·       Infertility
·       Irritable bowel syndrome
·       Malabsorption of food
·       Migraines
·       Miscarriages
·       Nausea, vomiting
·       Dementia, Alzheimer’s, Schizophrenia, Parkinson’s
·       Seizures, epilepsy
·       Sugar cravings
Food that may contain gluten: 
·       Barley  
·       Bulger  
·       Couscous  
·       Farina  
·       Graham Flour  
·       Kamut  
·       Matzo  
·       Rye  
·       Semolina  
·       Spelt
·       Triticale Wheat  
·       Wheat Germ
Reminder: Many products have been modified to be Gluten Free be sure to look for it on the packaging.
·       Canned Baked 
Beans  
·       Blue Cheese  
·       Bouillon  
·       Beer  
·       Breaded Foods  
·       Cereals  
·       Broths  
·       Chocolate Milk Cold Cuts  · Wafers  
·       Egg substitute  
·       Energy bars  
·       Flavored Coffee & Teas  
·       French Fries 
·       Fried Veggies  
·       Fruit fillings & Puddings
·       Gravy  
·       Hot Dogs  
·       Ice Cream 
·       Imitation Crab
·       Imitation Bacon  
·       Instant Drinks  
·       Ketchup  
·       Malt & Malt Flavoring
·       Malt Vinegar  
·       Marinades 
·       Mayonnaise   
·       Meatballs & Meatloaf  
·       Non-Dairy Creamer
·       Oat Bran & Oats  
·       Processed Cheese  
·       Roasted Nuts 
·       Root Beer  
·       Salad Dressings  
·       Sausage  
·       Seitan  
·       Soups 
·       Soy & Teriyaki Sauce  
·       Syrups  
·       Tabbouleh  
·       Trail Mix 
·       Veggie Burgers 
·       Vodka  
·       Wheatgrass  
·       Wine Coolers

Information about MSG: Monosodium glutamate, also known as MSG, is a food additive that causes an addiction similar to nicotine from cigarettes. MSG is found in the majority of the foods eaten by Americans like soups, chips, hamburgers, and prepackaged meals. Many of the foods our children eat everyday are filled with MSG, yet most do not realize the harm it can cause, such as obesity. 
Quote: “MSG actually triples the amount of sugar that the pancreas creates.” (author unknown). By injecting MSG into rats, they had found the rats were getting extremely obese. MSG consumption has been referred to as “slowly poisoning America.” (author unknown.)  
Studies have shown that since 1978, there has been an increase in hypothalamic lesions, migraines, headaches, Autism, ADHD and even Alzheimer’s, as a result of the MSG in our food.
Food additives that always contain MSG: 
·       Monosodium glutamate
·       Hydrolyzed vegetable protein
·       Hydrolyzed plant protein, 
·       Plant protein extract
·       Corn oil
·       Yeast extract
What are GMOs? 
A genetically modified organism (GMO) is an organism whose genetic material has been altered. The different modifications may include the mutation, deletion, or insertion of genes from another species to achieve characteristics that may be more desirable, such as bigger size or resistance to disease and bugs.
How do you avoid GMOs? 
It may not be possible to completely avoid GMOs, but it is possible to limit your intake by choosing organic products, especially fruits and vegetables. All organic foods sold in the U.S. must be certified according to the USDA’s National Organic Standards, which prohibit the use of GMOs. 
Look at the barcode on produce stickers: 
A four-digit code means the product was “conventionally grown.”
A five-digit code that starts with a 9 means that the product was “organically grown.” A five-digit code that starts with an 8 means that the product was “genetically modified.”  
What is Leaky Gut?  
According to Dr. Josh Axe, (draxe.com), leaky gut is the root cause of the majority of the health conditions that people are struggling with across the world today. Leaky gut occurs when you get holes in the tight pockets in your intestinal lining. Imagine the gut lining as a net, which develops tears over time. If you get a larger hole in the intestinal wall, particles like toxins, microbes, bad bacteria and undigested protein leak into the bloodstream. This causes an immune reaction or immune response. 
How Does Leaky Gut Start?
Eating poorly causes intestinal inflammation. Over time it will cause leaky gut, which in turn results in nutrient malabsorption. Then there will be an immune response, which triggers GI issues, food sensitivities, and autoimmune diseases. Leaky gut is really the first stage that can lead to numerous harmful health conditions. Quote: “All disease begins in the gut”- Hippocrates Conditions associated with Leaky Gut:
·       Gas and bloating · Digestive issues
·       Food sensitivities
·       Thyroid conditions
·       Adrenal fatigue
·       Joint pain
·       Headaches
·       Skin issues
·       IBS
·       Weight gain
What is the difference between Candida and leaky gut?
Candida is a group of parasitic fungi very similar to the yeast normally found in the mouth and vaginal areas, but their population is more within the human intestines.  In a healthy gut, these do not usually cause a problem. However, when Candida growth becomes out of control (due to compromised gut flora) this can bring about disease 
Can Candida cause inflammation in the body?
Yes, and gut inflammation can actually worsen conditions like (leaky gut), and the overgrowth of yeast or bacteria in your intestines. Inflammation is closely linked to Candida, both as cause and effect.
What are some causes of Leaky Gut:
·       Lack of probiotics in diet 
·       NSAID and other prescription drugs that kill off probiotics 
·       Inflammatory foods 
Quote:  Antibiotic drugs: “Taking a prescription antibiotic is potentially the most devastating thing that can happen to somebody’s gut.” – Dr. Axe, 2017 Foods That Cause Leaky Gut:
·       Excess sugar
·       Dairy, especially casein, found in cow milk today, grains (gluten and phytic acid)
·       GMO foods with the pesticides and herbicides
·       Hydrogenated oils (canola, vegetable and other processed oils, chemicals 
Reminder: Emotional stress is one of the biggest factors that will cause leaky gut. Like in every area of life, taking care of emotions and stress is critical to overall health.
Organic bone broth to aid in healing Leaky Gut:
Bone broth is rich in minerals that support the immune system and contains healing compounds like collagen, glutamine, glycine, and proline. 
Bone broth is good for:
·       Healing and sealing your gut: According to Jill Grunewald, a holistic nutrition coach and founder of Healthful Elements, a cup a day works miracles for leaky gut syndrome, but it's also good for protecting non-leaky guts. The gelatin in the bone broth (found in the knuckles, feet, and other joints), helps seal up holes in intestines. This helps cure chronic diarrhea, constipation, and even some food intolerances.
·       Protect your joints: Bone broth has natural glucosamine, but unlike taking the supplements, the broth also includes a lot of other great benefits that help keep your joints happy, healthy, and pain-free. The chondroitin sulfate in bone broth has been shown to help prevent osteoarthritis.
·       Look younger and more radiant: Bone broth is a rich source of collagen and is great for hair, skin and nails.
·       Sleep and feel better: In several studies, the glycine in bone broth has been shown to help people sleep better and improve their memory.
·       Immune support: Mark Sisson, author of The Primal Blueprint, calls bone broth a “superfood,” thanks to the high concentration of minerals. He says that the bone marrow can help strengthen your immune system.
·
Stronger bones: The phosphorus, magnesium, and calcium in the animal bones transfers into the broth, giving you the essential building blocks for healthy bones.
·       More energy: The collagen in bone broth heals your gut lining and reduces intestinal inflammation as well as being good for the skin, bones, and joints. 
How to make organic bone broth:
Use organic meet when possible. For chicken For chicken broth include neck and feet. The same recipe can be followed using beef bones, but allow the broth to a large pot add a whole onion, some celery, carrots, approx. ¼ cup of apple cider vinegar, add Himalayan Sea salt, and pepper to taste. Bring to a boil and then let it simmer for 24 hours for chicken broth, and 48 hours for beef. After it is cooked, strain it and let it cool. You can remove the fat before serving. It is good to take every day, even if it is just one ounce in the morning. 
 
Eat Organic:
Let’s face it, the food industry’s main concern is making products look and taste appealing, without much concern for the product’s nutritional value. Our processed foods are loaded with very addictive chemicals such as sulfur, formaldehyde, and sodium nitrate, which are used to preserve and disinfect meats and vegetables. In the stomach, sodium nitrate, nitrous acid, which is suspected of causing stomach cancer. Sodium nitrate 
has been banned from Norway and Germany due to this hazard. (North American Diet).
 
Arsenic had been added to chicken feed to increase egg production, yellow the chicken’s skin, and stimulate growth. Propylene glycol, the substance found in antifreeze and paint remover, has been used to produce ice cream. Carboxymethylcellulose, found in ice cream, salad dressing, cheese spreads, and chocolate milk, has produced tumors in 80% of rats injected in a clinical study, “Yet the FDA flatly denies it as a carcinogen because when it was given to rats orally, it didn’t cause cancer.” (North American Diet.)
There are six synthetic hormones currently approved by the American FDA that are used to speed up lean muscle growth in our livestock, yet both Europe and Canada have banned the use of artificial growth hormones Synthetic hormones are injected into 90% of livestock, which increases their growth by 15%  Although hormones are essential for the development of healthy tissues, synthetic steroid hormones used in pharmaceutical drugs have been found to increase cancer risks,  of safety of these additives injected into our food (NH Leadership). 
There are many chemicals in our environment used to mimic estrogen called Xenohormones (also known as hormone disruptors). In women, too much estrogen causes PMS and perimenopause. Studies have shown that children are developing breasts at an early age due to ingesting these growth hormones. . 
Reminder: Organic food is much healthier for you and the difference in flavor is unbelievable!
(Superfoods 
will
 be its own chapter/section later in the book)

Here is a list of Superfoods:

1. Greek Yogurt:  Regular yogurt’s thicker, creamier version is full of protein and probiotics. It fills the belly, improves digestion, and bolsters the immune system. It is also a great healthy recipe substitute for sour cream, cream cheese, and even mayonnaise.
2. Quinoa: This teeny-tiny grain-like seed has some serious nutritional value. It has a mild, nutty flavor and a texture similar to rice or couscous. Quinoa is one of 
3. the only grains or seeds that provide all nine essential amino acids our body can't produce itself and it's filled with protein—eight grams per one-cup serving. Quinoa can be used with sautéed vegetables, in soups, or as a side dish.
4. Blueberries: Filled with fiber, vitamin C, and cancer-fighting compounds, studies suggest blueberries may even improve memory. Throw them in smoothies, hot cereals, salads, crepes, and baked goods.
5. Kale: This green provides more antioxidants than most other fruits and veggies, and is also a fantastic source of fiber, calcium, and iron. Prepare it virtually any way, from boiled or steamed, sautéed, roasted or stewed. It’s also a great addition to a smoothie.
6. Chia seeds: Loaded with the most essential fatty acids of any known plant, one serving is full of magnesium, iron, calcium, and potassium. Add them to smoothies, salads, or stir-fries. 
7. Oatmeal: High in fiber, antioxidants, and tons of nutrients, this breakfast staple has been shown to help lower cholesterol levels, aid in digestion, and improve metabolism. Go for the steel cut oats because they have lower glycemic index and will keep sugars stabilized. Oatmeal can be made savory or on the sweeter side, with fresh berries and honey or maple syrup.
8. Green Tea: This has been used as a natural remedy for everything from cancer to heart disease, because it is packed with antioxidants. Green tea is also known to slow irregular cell growth, which could potentially prevent the growth of some cancers.
9. Broccoli: Packed with vitamins, minerals, disease-fighting compounds, and lots of fiber, broccoli is exceptionally high in vitamin C and folate (which can reduce risk of heart disease, certain cancers, and stroke.) Broccoli can be sautéed, steamed, broiled, baked, or added to stir-fries and salads.
10. Strawberries: Strawberries are loaded with Vitamin C, which is great for the immune system and helps promote healthy eye function.  Just one cup satisfies the daily requirement for vitamin C (74 milligrams per day for women, 90 for men). Studies suggest that the antioxidants in strawberries help build and repair the body's tissues, boost immunity, and fight excess free radical damage. Strawberries can be mixed with yogurt, oatmeal, crepes, salads, or baked goods. Salmon: This heart-healthy fish is packed with protein and a healthy dose of Omega-3 fatty acids, which have been shown to help reduce the risk of cardiovascular disease. Salmon can be baked, broiled, steamed, or added to salads.
11. Watermelon: Low in sugar and calories, yet, high in vitamins A and C. Studies suggest that watermelon could potentially lower blood pressure and reduce the risk of cardiovascular disease. Watermelon can be added to salads, smoothies, and salsas, as well as eaten fresh off the rind.
12. Spinach: Spinach is rich in antioxidants, anti-inflammatories, and vitamins which promote vision and bone health. Just one cup has up to 12% of the recommended daily dose of calcium and enough vitamin K to help prevent bone loss. Spinach can be sautéed, steamed, baked, and used in salads or smoothies.
13. Pistachios: Packed with protein, fiber, potassium, cholesterol-free. Try a handful of salads, oatmeal and yogurt, crust substitute for baking recipes.
14. Eggs: Loaded with nutrients, a single large egg is only about 70 calories and offers six grams of protein. Eggs are also a great source of Omega-3 fatty acids, which are essential for total body function and heart health.
15. Almonds: The most nutritionally dense nut, almonds offer the highest concentration of nutrients per calorie per ounce. For just 191 calories, a one ounce serving provides 3.4 grams of fiber (that's about 14% of the daily recommended value) and a healthy dose of potassium, calcium, vitamin E, magnesium, and iron. Add them to stir-fries, yogurt, oatmeal, and sautéed vegetables. Almond butter is a great choice served on celery or in smoothies.
16. Ginger:  Ginger has been used for ages as a delicious flavoring and an all-natural remedy for everything from an upset stomach to unwanted inflammation. It can be used in juices, smoothies, and a variety of recipes. 
17. Beets: Beets contain tons of vitamins, minerals, and antioxidants that can help fight disease and strengthen vital organs. Studies suggest that the purple pigments in these veggies may help ward off cancer and other degenerative diseases.
18. Beans: High in protein and low in cholesterol, beans of any variety can add a healthy twist to any dish, even brownies! They're also loaded with fiber, folate, and magnesium. Studies have shown that beans and other legumes can actually help lower cholesterol and reduce the risk of certain cancers. Because they are so high in soluble fiber, they quickly rid the body of toxic waste. Beans can be added to every meal to thicken soups and sauces, sautés, smoothies, and salads. 
19. Pumpkin: Loaded with antioxidants, vitamins, and beta-carotene (which converts to vitamin A), pumpkins known for its immune-boosting powers and plays an essential role in eye health. Pumpkin can be used in soups, stir-fries, crepes, and baked goods.

Apples: This popular fruit is high in fiber and associated with a reduced risk of cardiovascular disease, certain cancers, diabetes, and asthma. Apples can be added to salads, smoothies, oatmeal, crepes, and baked goods.
 

Healthful Options:
 
Flushing Fat with Healthy Foods: Keep in mind that just because foods help flush fat doesn’t mean they are the best choices to be eaten in large quantities. These food suggestions help stabilize blood sugar, which in turn curbs the appetitive and prevents fatty deposits. They help balance the ratio between good and bad cholesterol and help rid the body of toxins, cleansing the liver. These foods also eliminate excess water, boost energy levels and raise body temperature to burn fat efficiently.

Foods that help flush fat:

• Almonds 
• Anise 
• Apples 
• Apple Cider Vinegar
• Asparagus
• Beef
• Berries
• Broccoli
• Cabbage
• Cauliflower
• Cayenne 
• Cinnamon 
• Cloves  
• Coriander  
• Cranberries 
• Cucumbers 
• Cumin
• Dill
• Dried Mustard
• Flaxseed Oil  
• Flaxseeds  
• Eggs 
• Lemons
• Fennel Seeds 
• Garlic
• Ginger 
• Kale
• Olive Oil 
• Parsley
• Peaches
• Quinoa
• Salmon 
• Spaghetti Squash  
• Spelt
• Sweet Potatoes
• Tomatoes
• Watercress
• Whey Protein
• Yogurt
• Zucchini 
  
  

(THIS SHOULD NOT APPEAR RIGHT AFTER THE SUPERFOOD SECTION. (This section discusses benefits of the foods along with novel recipe suggestions)
Oils & Acids
Apple Cider Vinegar: Keep the vinegar out of direct sunlight. Pick a cool place to store. Apple Cider Vinegar has many health benefits. It is made fermented apple juice, and used in salad dressings, marinades, vinaigrettes, food preservatives, and chutneys. Mix it with flax oil as a salad dressing.
·       Mix it with water and grade B maple syrup or organic honey.
·       Mix it with any of your favorite organic fruit juices.
·       Soak fish in it to sweeten the taste and tenderize the flesh.
·       Marinate meat overnight mixed with your favorite seasonings.
Flaxseed Oil: Keep flaxseed oil refrigerated, as it is highly perishable. It should not have any direct exposure to heat, so do not bake or cook with it. 
·       Unflavored yogurt and flaxseed oil is a healthier alternative to mayonnaise.
·       Mix into your favorite smoothies, shakes, or yogurts.
·       Add to mashed potatoes, stir fries, soups, or salads.
·       Use it as an oil substitute in your salad dressing recipes.
Flaxseeds: It is better to grind them fresh right before adding to recipes. 
·       Flaxseeds can add texture and nutrients to your favorite smoothies, salads, yogurt, oatmeal, fresh fruit or veggies. 
·       Mix them into muffin, cookie, brownie, or bread recipes.
Lemons: Unlike oranges, lemons continue to ripen after they are picked, so look for firm-textured lemons that feel heavy for their size. You can also buy organic lemon juice by the jar, which is NOT the same as the concentrate in the little plastic lemon bottle. Use the lemon as quickly as possible after cutting it open. Lemons produce more juice when they are warm or at room temperature.
·       Add with flaxseed oil and spices to make a salad dressing. 
·       Help poached eggs keep their shape by adding a few drops to cooking water.
·       Squirt lemon on fresh cut fruits and vegetables to keep their color.
·       Use fresh-squeezed lemons grade B maple syrup or honey, and a sprinkle of cayenne pepper to help cleanse the organs.
Proteins
Beef: Use leaner cuts such as flank steak, sirloin, eye of round steak, tenderloin, and rump roast. Go for beef with the least amount of fat. Grass-fed organic is lower in fat, so it can be brushed with olive oil before cooking.
Recommended Serving: Up to four 4-oz. servings per week.
·       Skewer steak cubes with your favorite veggies and brush with olive oil to cook.
·       Sauté with coconut oil, onions, peppers and serve with quinoa, sweet potatoes, or brown rice.
Eggs: Organic, free-range, Omega-3-enriched eggs are best. Keep eggs in the original carton to help maintain their freshness and be aware of the expiration date.
Recommended Serving: Up to 2 per day.
·       Hard-boiled eggs are a quick and easy on-the-go snack. You can store them for a week in the refrigerator. Peel them just before eating.
·       Poach them and serve over steamed spinach.
·       Scramble and top with 1 tsp of organic nonfat yogurt. Add salsa and top with sliced avocado…Yum!
Salmon: Wild salmon has more nutritional value compared to farmed salmon. Refrigerate and prepare within a day or two of purchase.
Recommended Serving: Two 3.5 oz servings per week.
·       You can bake, broil, poach, or grill it.
·       Serve it over salads, mix it into stir-fries, or make salmon patties. 
·       Marinate salmon in apple cider vinegar and sprinkle with dried mustard and flaxseed oil for a new flavor combination.
·       Coat it in crushed pecans and bake or roast it.
Whey or Vegan Protein: There are flavored protein powders that can be blended with ice and water or fruit juice to make a nutritious shake. Add raw nuts or a tbsp of almond butter for a heartier shake.

Recommended Serving: 2.3-2.8 grams for women and 2.2-2.6 grams for men per week.
·       Add to fruit smoothies with fresh berries and ground flaxseeds.
·       Mix with your favorite fruits, cranberry juice, and a dash of cinnamon.
 
Vegetables
     Asparagus: Cooks quickly in 5-10 minutes.
·       Steam upright if possible.
·       Brush with coconut oil and grill.
·       Add to quiches, stir-fries, or scrambled eggs.
 
Broccoli: Do not overcook—broccoli should be tender but still crisp and bright.
·       Serve raw tossed in salad or with your favorite dip.
·       Use a broccoli and cabbage mixture for a richer tasting coleslaw recipe.
·       Sprinkle lemon and flaxseeds over lightly steamed broccoli.
·       Chop and add to omelet or scrambled eggs.
·       Mix in quiches, soups, pasta or stir-fries.
Cabbage: Use within a day or two after being cut so it doesn’t lose its nutrients.
·       Throw chopped cabbage into vegetable soup.
·       Make slaw with some zest: shred red and white cabbage with broccoli slaw, add fresh lemon juice, flaxseed or olive oil, and sprinkle with curry and cayenne pepper.
·       Stuff ground meat into cabbage leaves (recipe at end of book)
Cauliflower: Cook after a day or 2 after purchase. Store cooked cauliflower for only up to two days, as it spoils quickly.
·       Mashed cauliflower is a great substitute for mashed potatoes.
·       For a quick soup: puree cooked cauliflower, then add fennel seeds or other herbs and spices.
·       Toss it into salads or eat it as a raw snack with your favorite dip.
·       Add it to stir fries, pasta, or omelets.
·       Use as a rice substitute for fried rice with other sautéed vegetables, sprouts, and scrambled eggs. 
Cucumbers: There are three main varieties of cucumber: slicing, pickling, and seedless.
·       Eat them alone, mixed in salads, or add them to tuna or chicken salads.
·       Dice cucumbers and tomatoes, then mix with fresh basil, apple cider vinegar and olive oil. 
·       Add sliced cucumber, red onion, and fresh dill to plain yogurt.
·       Use to freshen up water or any sandwich.
Kale: Steam, blanch, sauté, or boil it. Depending on the method, cooking time for kale is 5-30 minutes.  
·       Baby kale can be mixed into salads, coleslaw recipes, soups, and pasta dishes. 
·       Mix it into shakes and smoothies.
·       Saute’ it with olive oil, sliced almonds, and sea salt.
 Spaghetti Squash: If you have trouble cooking spaghetti squash, try cooking it in a slow cooker with 2 cups of water. Pierce it several times with a fork and cook on low for 8-9 hours.
·       It can be baked, broiled, or steamed. Once the squash is cooked, let it sit for 10 minutes before cutting in half. Remove the seeds and pull the fork lengthwise to separate the strands.
·       Serve it with your favorite pasta sauce (spaghetti squash makes a great substitute for pasta in any recipe). 
·       Serve it chilled with fresh tomatoes, basil, apple cider vinegar, and olive oil.
Tomatoes: However, the tomato is considered a fruit but has a much lower sugar content than other fruits and typically eaten as the main meal, rather than desert. They can be cooked or eaten raw. 
·       Add them to salads, sandwiches, pasta, and soups.
·       Combine them with olive oil, sea salt, and fresh basil to make bruschetta.
·       Toast a slice of whole grain bread, top with sliced tomato and avocado, and sprinkle with apple cider vinegar, sea salt and pepper.
·       Slice them and top with fresh basil and organic low fat cheese.
·       Sprinkle them with apple cider vinegar and olive oil.
Watercress: leafy green food source that is a close cousin to mustard greens, cabbage, and arugula.
·       Use it as you would lettuce: chop and add to omelets or soups.
·       Steam it as a side dish.
Zucchini: Be sure not to overcook
·       Add it to stir fries, quiches, pasta, omelets, or soups. 
·       Spiral it like spaghetti and add your favorite sauce.
 
Fruits
Apples: High in fiber and can be cooked or eaten raw. 
·       Eat one on the go!
·       Add to tossed salads or chicken salad.
·       Use tart apples sprinkled with cinnamon for cooking or baking.
·       Slice and top with almond, cashew, or pecan butter.
Berries: A berry is a small, pulpy, and often edible fruit. Typically, berries are juicy, rounded, brightly colored, sweet or sour, and do not have a stone or pit. They can be cooked or eaten raw. 
·       Add berries to salads, shakes, smoothies, oatmeal, or cottage cheese.
·       Add berries to non-fat yogurt, drizzle with honey, and sprinkle with flaxseeds.
Peaches: Packed with numerous health promoting compounds, minerals, and vitamins. Can be eaten both cooked and raw.
·       Poach peaches and serve them as a simple dessert.
·       Try grilling peaches alongside meats and vegetables on skewers.
·       Blend them into smoothies or shakes.
·       Serve over pancakes or French toast.
·       Add oatmeal or cottage cheese for a naturally sweet snack. 
Herbs 
Anise: Anise is sweet and very aromatic.
·       Sprinkle anise onto salads or salad dressing.
·       Add it to cooked cabbage.
·       Sprinkle ground anise in hot lemon water. Drink it first thing in the morning to boost the digestive system.
·       Bake apples with ground anise seeds on top.
Cayenne: Usually, a moderately hot chili pepper used to flavor dishes.
·       Add it to steamed veggies, soups, and sauces for a kick.
·       Add cayenne and lemon juice to cooked bitter greens like kale.
·       Sprinkle it in your lemon water for a boost.
Cinnamon: Cinnamon can prevent the bitterness that comes with extended cooking in recipes such as spaghetti sauce, beef stew, or chili.  Cinnamon is characterized as warm and sweet.
·       Sprinkle cinnamon into coffee.
·       Sprinkle it onto baked apples, pears, peaches, or sweet potatoes.
Cloves: The taste is pungent, strong and sweet with a bitter, astringent flavor.
·       Add cloves to tomato dishes or sprinkle it over cooked sweet potatoes.
·       Add one or two cloves to chicken, ham, or vegetable broths and baked dishes.
·       Add ground cloves to hot apple cider, sauces, and eggnog.
Coriander: A spice from the parsley family. The flavor is a blend of lemon and sage. Be sure to add coriander to dishes in the last few minutes of cooking, so it does not become bitter.
·       Use it as a substitute for parsley in most recipes.
·       Season fish with lemon juice, coriander, and mustard before broiling.
·       Season stir-fried spinach and fresh garlic with ginger, coriander, and cumin.
·       Used it in chili, lentils, stews, and a variety of savory dishes.
Cumin: Cumin has a nutty, smoky flavor.
·       Add it to beef, pot roast, or stew recipes.
·       Season steamed vegetables with cumin or sprinkle it on kabobs.
·       Add it to potatoes, meats, sauces, pasta, or rice.
Dill: Flavor is clean, pungent, and reminiscent of caraway.
·       Combine dill, plain yogurt, and chopped cucumber for a great dip or seafood sauce.
·       Season salmon or trout with chopped fresh dill.
·       Use it in dips, spreads, or stews for a fresh flavor.
Dried Mustard: It has a warm, bitter, pepper-like flavor, and a bright-yellow color.
·       Add it to dip for vegetables.
·       Add it to chicken marinade or use it as a rub for meat recipes.
·       Add it to potato salad, soups, and salad dressings.
Fennel Seeds: The licorice flavor compliments fish and Italian dishes nicely.
·       Add fennel seeds to your favorite meatloaf recipe or sprinkle them over apples before baking. 
·       Use them in making pizza, soups, stews, pasta recipes, or potato salads. 
Garlic: The finer the chop, the stronger the taste. If you just want a mild taste, leave the cloves whole.
·       Add garlic to a variety of soups, stews, stir fries, and sauces.
·       Roast garlic to make a delicious savory spread.
Ginger: Ginger is great for settling the stomach.
·       Add ground ginger to cranberry juice for a healthy drink.
·       Add grated ginger and ground flaxseed to apples or sweet potatoes before baking.
·       Sprinkle ground ginger onto oatmeal and over fresh fruit.
·       Add ginger to sauces and baked desserts.
Parsley: Parsley is slightly peppery and anise-like, but it also tastes fresh, yet mildly bitter.
Parsley stems have a lot of flavor, so be sure to use them whenever possible.  
·       Sprinkle fresh parsley over steamed vegetables, into salads, and over baked dishes.
·       Add parsley to potatoes, soups, stews, sauces, and broths for a richer flavor.
More Fat Reducing Foods:
MOVE THIS SECTION TO FOLLOW THE FOODS THAT FLUSH FAT SECTION 
Almonds: The Almond Natural Flavoring is perfect for adding flavor to fruits, muffins, pies and cakes.
·       Eat them as a snack, on salads, or sautéed with vegetables.
·       Add to stir fries, baked desserts, and fresh fruit.
·       Spread almond butter onto apple slices.
Olive Oil: Store in cool, dark places as it can spoil in direct sunlight.
·       Olive oil is perfect for marinating meat, fish, and poultry. Brushing the meat before grilling helps brown the meat and seal in the juices.
·       Substitute olive oil for butter on bread and in baking recipes. 
·       Sprinkle olive oil onto cooked vegetables.
·       Combine olive oil, herbs, and apple cider vinegar for salad dressing.
Spelt: Spelt is an ancient grain, part of the same family as wheat, rye, and barley, with a lighter texture.
·       Use spelt bread for your next sandwich.
·       Substitute spelt flour for wheat flour in most baked goods and cereals.
·       Try it in a cold salad recipe at the end of the book! 
Sweet Potatoes: A healthier choice to white potatoes.
·       Sweet potatoes can be broiled, grilled, baked, roasted, and are delicious sautéed with olive oil, onions, and sprinkled with sea salt.
·       Bake sweet potatoes with cinnamon and cloves. Top with crushed almonds, honey, and flaxseeds or flaxseed oil. 
Yogurt: An excellent way to add probiotics to your diet. 
·       Use plain yogurt to make dips for fruits and vegetables, as well as sauces for meat, fish, poultry, or dessert toppings.
·       Use yogurt as a sour cream substitute.
·       Mix yogurt with fresh cucumber and dill for a delicious dip.                                                   
Simple suggestions: 

1. Shop on the outside isles of the supermarket.
2. Eat organic when possible.
3. Eat fresh vegetables and fruits (1st choice: fresh, 2nd choice: frozen, 3rd choice: canned).
4. Prepare food in advance so it’s readily available when you are hungry.
5. Eat small meals all day long and try not to go more than two or three hours between meals.
6. Do your best NOT to skip meals or go too long without eating.
7. Eat meals slowly and mindfully.
8. Write down what you eat and when.
9. Become aware of emotional eating or out of habit.
10. Drink lots of water.
11. Avoid soft drinks and alcohol as much as possible. 
12. Avoid artificial flavorings, MSG, and GMOs.
13. Keep red meats to a minimum and opt for grass-fed lean meats.
14. Organic cage-free eggs 
15. Use milk alternatives such as unsweetened almond or coconut milk.
16. Eat raw milk and cheeses sparingly. 
17. Avoid sugar. If you insist on a sweeter, replace it with stevia, organic maple syrup, or raw honey. 
18. If you choose to continue eating grains, be sure to eat whole grain products (brown rice, whole grain, and sprouted breads) instead of white flour products (white bread, pasta, rice, cookies, crackers, cereals etc.). 
19. Choose butter or ghee over margarine—it tastes better, it’s natural, and it’s a lot better for you
20. Avoid cooking or heating food in the microwave when possible, as it changes the molecules of the food.
21. Avoid drinking water out of plastic bottles when possible.
22. Avoid overly cold foods and ice in your drink, as it is not good for digestion.
23. Drink water 10 minutes before your meal and try not to drink water until 15 minutes after meals.
24. Drink hot lemon water 15 minutes after you eat. This will help your stomach acids break down foods. 
25. Be mindful while eating—try not to get distracted with other things at the same time. Taste the food with every bite and check in with your body to see how it feels. Put down your fork or spoon between bites and chew slower. You will not only enjoy your food more, but you may also find that you end up eating a lot less this way because your body has time to register when it has had enough.
26. Try not to wait until you are stuffed to stop eating. You will feel much better if you stop when your body feels satisfied.

 
 While ordering out: 
·       Ask for your food to be prepared without butter, salt, and MSG. 
·       Wrap up half your meal and eat it later.
·       Order all dressings on the side (Note: many dressings have more fat and calories than ordering a cheeseburger and fries. Olive oil and balsamic vinegar is the best choice for salad dressing).
·       Be aware of added extras that are extremely high in fat and calories, such as croutons or cheese added to your salad. 
·       White cream sauces, such as alfredo, are usually much higher in calories and fat than red or clear sauces.
·       Skip the soft drinks and order water with lemon. 
Try your best NOT to eat out when starving! Eat something small before you go if you are really hungry, so you don’t fill up on bread. 

LEMON & OLIVE OIL SECTION
Healing Benefits of Olive Oil and Lemon juice: Olive oil and lemon are used individually as health and beauty remedies and in combination for a variety of health conditions and complaints. Olive oil is a natural oil, derived from the olive fruit. Because extra-virgin olive oil only requires minimal treatment and handling during the extraction process, nutrients are preserved, and the pure oil is rich in minerals, vitamins, and antioxidants.
Lemons are rich in Vitamin C and provide Vitamin B, proteins, potassium, carbohydrates, and phosphorus. Lemons also contain flavonoids, which have antioxidant qualities, according to Dr. Madhukar Patil, Ph.D., of Organic Facts.
Cholesterol: The cholesterol-lowering effects of olive oil are greatest if you choose extra-virgin olive oil. Olive oil contains monounsaturated fatty acids, which are healthier dietary fats than saturated fats or trans fats. Monounsaturated and polyunsaturated fats may lower your total cholesterol and your LDL (low-density lipoprotein) or “bad” cholesterol levels. Olive oil also helps maintain good HDL cholesterol levels and may reduce your risk for heart disease. Lemon can lower blood pressure and increase HDL (high-density lipoprotein) or “good” cholesterol levels, according to the 2010 article, "25 Health Benefits of Lemons" by LiJingMing.
Heart Disease: Extra virgin olive oil contains heart-healthy antioxidants like tocopherols, the natural form of Vitamin E. These antioxidants may help reduce the risk of heart disease by protecting your body from the oxidation of cholesterol, which can clog your bloodstream and lead to hardening of the arteries according to Richard Ash, M.D., of The Ash Center. Olive oil contains powerful heart-disease-fighting anticoagulants that thin the blood as well as reduce the chances of blood clots and blood vessel blockages. Lemon juice contains potassium which plays a vital role in keeping the heart functioning properly, and in maintaining a normal blood pressure.
Gastrointestinal: Fresh lemon juice has antibacterial and antimicrobial qualities. It is used in treating various stomach problems including stomachache, indigestion, acid reflux, and cramps. The carminative effects of lemon can sooth your digestive tract and help reduce gas and bloating. Drinking one spoonful each of olive oil and lemon juice mixed together before a meal may help protect your stomach from ulcers and relieve constipation without aggravating your intestinal tract.
Gallbladder, Liver, and Kidney: Consuming olive oil may discourage the growth of gallstones. Drinking a mixture of lemon, olive oil, and water an hour before eating breakfast can flush out and help detoxify your gallbladder, liver, and kidneys.
Skin, Nails, and Hair: To strengthen brittle or breaking nails, try mixing 1 tbsp of heated extra virgin olive oil, with 1 tbsp of lemon juice in which to soak your nails for 10 minutes before you go to bed. You can also sleep in thin cotton gloves to allow the lemon and olive mixture to penetrate your nails overnight. Lemon oil may help make your hair healthy, strong, and shiny, and it can help control dandruff. The lemon's antiseptic and astringent qualities may also help treat skin disorders. Drink 1 tbsp. of olive oil mixed with fresh-squeezed lemon juice to help maintain a healthy body, lustrous hair, and smooth skin.
Morning Lemon Cleanse Drink Recipe: 
1 whole lemon
16 oz. filtered water
2 tbsps. extra-virgin organic olive oil
A few of drops of vanilla extract
A sprinkle of turmeric
Blend all ingredients together with lemon rind on until emulsified, then strain and drink. I like to drink it through a straw first thing with my morning meditation. It makes me feel amazing and I hope you enjoy it, too!  (Keep in mind I am used to very little sugar, so the vanilla is enough sweetener for me…you may need a little sweetener at first because it may take a little getting used to. 
 
MOVE TO ANOTHER SECTION (before “workbook”/after a lot of factual nutrition info)
To summarize: I realize this is a whole lot of information. My motivation in sharing all of my research is to bring awareness to the body’s ability to function when it is properly fueled and well-maintained.  Too many people are being prescribed medications that have dangerous side effects. In actuality, those medications are only treating symptoms rather than addressing the cause of the issue at its origin. The fuel we put in our body has everything to do with the overall quality of our health and life, as well as how quickly the body can heal itself.   
I have concluded that the body needs as much live food as possible! Therefore, increasing our daily intake of vegetables (particularly green and leafy ones) will increase the alkalinity of our body’s pH, provide more fiber, increase water intake for better elimination and so much more. The majority of our meals should come from live foods. The goal for rebuilding health is to reach for the 80/20 rule: eat 80% live foods such as vegetables and fruits and 20% other cooked foods. In doing so, you will be on the road to a much healthier and more enjoyable life! 


 (Recipes will be its own chapter/section later in the book)
Delicious Recipes to Try:
Ziti-chini (my special recipe—like baked ziti without the pasta):
5 zucchinis diced (leave the skin on) 
5 yellow squashes diced (leave the skin on) 
1 orange pepper diced
1 green pepper diced (making sure to remove the seeds)
1 package of turkey sausage or Italian veggie sausage
1 ½ jars tomato sauce 
2 pounds ricotta cheese
½ pound shredded mozzarella cheese 
¼ cup grated cheese or nutritional yeast
1 egg
½ tsp parsley
½ tsp sea salt
¼ tsp pepper
¼-½ tsp crushed red pepper (optional)
Preparation:
Preheat the oven to 350 degrees. Place the turkey sausage on a baking sheet and bake in the oven for approximately 30 minutes, making sure to brown both sides (If the veggie sausage is already pre-cooked, just heat it in the pan). Place the zucchini, squash, and peppers in a large bowl. When the sausage is done cooking, dice it into chunks and add it to the vegetables. Use 1 jar of sauce and crushed red peppers to coat the meat and vegetables.
In a separate bowl, mix the three cheeses, egg, salt, pepper, and parsley until folded together. Pour half of the veggie mixture into a 14” x 9” baking pan. Then add a layer of the cheese mixture and drizzle with sauce. Repeat with another layer of each and drizzle the top with sauce. Cover with foil and bake at 350 ˚ for 1 hour. Let cool and serve.

Fall Spelt Salad:
2 cups spelt kernels
2 ½ pounds winter squash, peeled and diced (any variety)
¼ cup coconut oil  
¼ cup apple cider vinegar  
1 small granny smith apple, peeled and diced
¼ cup cranberries
¼ cup chopped raw almonds or pecans
2 tbsp fresh ground flaxseeds 
¼ tsp sea salt
¼ tsp pepper 
¼ tsp cinnamon
¼ tsp nutmeg
⅛ tsp ground cloves
Preparation:
Preheat the oven to 350˚ and in a medium saucepan, combine the spelt with 6 cups of water. Bring the mixture to a boil, then cover the pot and reduce heat to low. Add ¼ tsp salt and simmer for 50-60 minutes, or until the spelt is tender but still a little chewy. Drain and set aside in a large mixing bowl.
Place the diced squash and apple in a separate mixing bowl and toss evenly to coat with coconut oil and place on a cookie sheet. Sprinkle it with salt, pepper, nutmeg, cloves, and cinnamon. Place the mixture in the oven and cook for about 50 minutes, then add the cranberries and nuts. Cook an additional 10 minutes or until the squash starts to brown, but do not allow it to get crispy. Once removed from the oven, allow the mixture to cool on the pan about 10 minutes. Combine spelt, roasted squash, mix, add ground flax seeds and stir together.  Can be served as a side dish, breakfast, or yummy dessert, and served, both warm or chilled.

Eggplant and Spaghetti Squash:
1 large eggplant, peeled and sliced
1 small jar roasted red peppers 
1 large ball fresh mozzarella 
20 fresh basil leaves
3 large tomatoes, sliced 
1 large spaghetti squash 
2 tbsp apple cider vinegar
2 tbsp balsamic vinegar
2 tbsp olive oil
2 tbsp coconut oil 
Preparation:
Preheat the oven to 350˚ and coat a cookie sheet with coconut oil. Spread out a single layer of eggplant slices and brown both sides. Once removed from the oven, place cooked slices on a flat plate. Top each eggplant slice with a fresh basil leaf, slice of tomato (use approx. 1 ½-2 tomatoes), roasted red pepper (half the jar), and a thin slice of fresh mozzarella on top. Mix together a tbsp each of the olive oil and vinegars in a small bowl. Add salt and pepper to taste and sprinkle over the eggplant slices.
Cook the spaghetti squash: Preheat the oven to 375˚ and line a baking sheet with aluminum foil. Use a sharp serrated knife to pierce the spaghetti squash a dozen or so times (Piercing the skin allows the squash to vent as it cooks). Bake the squash for 40-60 minutes. The squash is done once you can pierce through the skin easily with a small paring knife. Wait 10-15 minutes before cutting the squash open so that the skin becomes cool enough to touch without getting burned. Using a towel or oven mitt to protect your hand, use a serrated knife to cut the squash through from one end to the other. Do not scrape the sides of the squash. The seeds and pulp in the center of the squash are not edible, but the strands of squash you can scrape from the sides are. Scrape out the "spaghetti." Scrape around the entire perimeter of the squash, separating the "spaghetti" strands from the inside of the skin. Lift the scraped flesh out into a mixing bowl or serving platter using your two forks.
Add sauce and fresh grated cheese to the spaghetti squash and serve with eggplant.
Stuffed Cabbage
1-pound lean ground beef, chicken, or turkey meat
1 small onion, diced
2 cloves fresh garlic, chopped 
1 can crushed tomatoes
2 cups of cooked brown rice 
1 cabbage 
2 tbsp apple cider vinegar
1 tsp raw honey 
½ tsp parsley
1 egg
¼ cup grated cheese
1 tbsp coconut oil
Preparation: Preheat the oven to 350˚ and in a medium frying pan, brown the ground meat with sautéed onions and garlic in coconut oil. In a bowl, mix together the ground meat, sautéed onions and garlic, egg, cooked brown rice, grated cheese, parsley, and salt and pepper to taste.
Prepare the sauce mixture: In a large bowl mix the crushed tomatoes, vinegar, and honey. Coat the bottom of a 9 x 13 cake pan with this mixture.
In a large pot, boil the cabbage until softened.  After the cabbage has cooled, peel off the leaves and spoon the meat mixture into the center of the leaf and fold all 4 sides around to completely conceal the meat mixture. Place in the cake pan in a single layer. Top with remaining sauce and bake for 30 minutes.
 
Mashed Sweet Potato Delight:
3 sweet potatoes 
2 tbsp fresh ground flaxseeds
½ tbsp butter
½ tsp nutmeg
½ tsp cloves
½ tsp cinnamon
¼ tsp sea salt
¼ cup raw chopped pecans, almonds, or walnuts 
Preparation: Bake or boil sweet potatoes until soft. (I prefer baked to preserve all the nutrients.) Heat oven to 400° and pierce each sweet potato several times with a fork. Place the sweet potatoes on a rimmed baking sheet lined with foil. Bake until tender, about 45 minutes. Make a slit in the top of each sweet potato and scoop the flesh out of the skins and place them into a large mixing bowl. While sweet potatoes are still hot, add all remaining ingredients, mix together, and serve.
 
Sautéed Vegetable Medley (my favorite mix):
1 package of fresh, organic green beans
1 package of snow peas
1 container of bean sprouts
1 red onion, sliced
2 baked sweet potatoes
½ cup raw pecans, chopped
2 tbsp coconut oil 
Preparation: Wash all vegetables well and trim off the ends of the green beans. In a frying pan or wok, sauté sliced onions for a few minutes, then add the green beans (Be sure not to overcook the beans to preserve their nutrients. They should still be al dente style). Add bean sprouts, nuts, and sweet potatoes for a minute or two and serve. I have found that I do not need to add any other seasonings because there are so many flavors on their own. This dish can be served hot or cold. I often cook up a batch of this and keep it on hand to grab quick as a meal or snack throughout my day, it’s that yummy!          
MOVE TO THE “WORKBOOK” SECTION
Food Journal:
Observe what you eat and when, how you feel after you eat, patterns, and reactions to certain foods. When starting your day, write down the time you woke up as well as the time you eat and drink everything throughout your day. You may even wish to review this food journal with a nutritional coach or counselor. Some things to focus on:

• Take note of how you feel before and after you eat or drink. 
• Were you really hungry or thirsty, or was it habit or boredom?
• How did you feel afterwards physically? (Examples: Energized, satiated, tired, bloated, etc.)
• How do you feel emotionally? (Examples: Happy, sad, balanced, overwhelmed, etc.)