Fill your pantry with minimally processed whole foods to delight your palette, keep you energized, and feeling satisfied. Deprivation is not on the menu!
High-fat animal products provide the bulk of our calories. Limit or avoid conventionally grown animal products and farm raised fish as budget allows. Emphasize local, pasture raised/100% grass-fed animals or wild caught fish when available.
Vegetables
Vegetables make up the bulk of our diet relative to portion size. They are high in antioxidants, vitamins, and phytonutrients that combat inflammation and oxidative stress. Explore a variety of colors and flavors and choose locally grown, in season options when possible.
Healthy Fats
Animal fats (lard, tallow, bacon fat), avocado oil, macadamia nut oil, butter/ghee, and coconut oil for cooking. Avocados, coconut products, olives, nuts, seeds and their butters for snacking. Extra virgin olive oil for dressing things up.
Moderation Foods
Local fresh fruits: high antioxidant, low-glycemic choices like berries. Organic High-Fat Dairy: full-fat milk, cream, yogurt, aged cheese, kefir and sour cream. Nutritious Carbs: sweet potatoes, quinoa, squash & wild rice. Beans for those not sensitive. Dark Chocolate: 85% + cacoa
Avoid or Eliminate Foods of Disease
The Big Three
Refined Sugar
Drives excess insulin production and fat storage
Oxidative and Pro-Inflammatory leading to increased risk
