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Starter List

PRINCIPLES:

  • Care about you!  No ‘diet’, ‘plan’, or ‘program’ is going to work if you don’t care about yourself.  “Punishing” yourself for being in a place you aren’t happy with won’t last. Rewarding yourself with love and taking care of your body will!

  • Please use this list as a guide.  There will be some things that are more difficult for you than others.  Some people work better doing ONE thing at a time. You know yourself, so do what will work best for you. 

  • LONG TERM GOALS! Short-term goals will result in "failures" and then "oh well, I give up"s!  Please look at this as a lifestyle change. ‘Failure’ change to ‘no big deal’ when you're on a life-long path to healthy happiness!

  • This list is based on optimal gut health.  This is not for losing weight.  That may happen, but that is not necessarily the goal here.  I always suggest focusing on health and not weight...it will lead to more sustainability and happiness!

RULES:

  • READ INGREDIENTS!!!!  

    • If you don’t know what something is, chances are you shouldn’t eat it. 

  • LISTEN TO YOUR BODY!

    • It will tell you when something bothers you.  Listen to it and try to cut those foods out as much as possible.

 

  • RESTAURANTS / EATING OUT

    • Ask what is in the food. Even if they list them, most restaurants leave items out of that list (oils, sauces, etc.). 

    • Look at all the dishes on the menu to see what the restaurant has, and then use those ingredients to make your own meal!

THE LIST

STAY AWAY

Liquids

Soda

Fruit Juices

Sports Drinks

Coffee

Dairy

1.

  • SAUCES / DRESSINGS

  • BBQ Sauce

  • Ketchup

  • Cesar Dressing

  • Thousand Island Dressing

  • Ranch Dressing

  • Blue Cheese Dressing

  • Almost all sauces and dressings that are in a bottle or served from a restaurant are LOADED with sugar, dairy, gluten, and preservatives.    

2.

Breakfast Items

Cereal (almost all have too much sugar, and if they don’t, they’re very processed and lacking in nutrients)

Yogurt (watch out for super-sugary yogurts!)

Granola (the vast majority are full of crap and high in sugar...be VERY picky!)

Pop-Tarts, Toaster Strudel, Etc.

Pancakes/waffles/french toast

Bagels

Muffins

3.

  • Fourth list item. Add your own content here or connect to data from your collection.

4.

No Thank You!

  • Liquids

    • Soda

    • Fruit Juices

    • Sports Drinks

    • Coffee

    • Dairy

  • SAUCES / DRESSINGS

    • BBQ Sauce

    • Ketchup

    • Cesar Dressing

    • Thousand Island Dressing

    • Ranch Dressing

    • Blue Cheese Dressing

    • Almost all sauces and dressings that are in a bottle or served from a restaurant are LOADED with sugar, dairy, gluten, and preservatives.    

  • Breakfast Items

    • Cereal (almost all have too much sugar, and if they don’t, they’re very processed and lacking in nutrients)

    • Yogurt (watch out for super-sugary yogurts!)

    • Granola (the vast majority are full of crap and high in sugar...be VERY picky!)

    • Pop-Tarts, Toaster Strudel, Etc.

    • Pancakes/waffles/french toast

    • Bagels

    • Muffins

  • Candy

    • ALL!

  • Gluten

    • Breads

    • Bagels

    • Muffins

    • Pastries

    • Pasta

    • Crackers

    • Pita Chips

    • Pretzels

    • Most Soy Sauce

    • Many Dressings

    • Malt Vinegar

    • Wheat Starch 

    • Most Pre-seasoned meats

    • Many Soups

    • Many French Fries 

    • Many Energy Bars 

  • Sneaky Foods

    • Dried fruit (super-high in sugar)

    • Vegetable/fruit drinks (like what you see in Starbucks...READ THOSE LABELS!)

    • Granola (read those ingredients!)

  • Soy (Most is Processed and/or GMO)

  • Corn (Most is Processed and/or GMO)

  • Deli Meats (Very Processed)

  • Antibiotics 

    • General antibiotics (what is usually given by doctors) destroy your gut microbiome, and can take years to be restored (if ever).  Avoid them unless ABSOLUTELY necessary (obviously be cautious and don’t risk anything. If you think you do need medication, take it!)

Yes Please!

  • Liquids

    • Water

    • Sparkling Water (but check ingredients!)

    • Kombucha (should be very low in sugar!)

    • Tea (no adding cream or sugar!)

    • Dairy Free 'Milks' (organic, unsweetened)

  • SAUCES / DRESSINGS

    • Lemon/Lime

    • Olive Oil

    • Apple Cider Vinegar

    • White Vinegar

  • Breakfast Items

    • Sweet Potato Toast

    • Eggs / Poultry / Meat 

    • Vegetables 

    • Almond or Coconut yogurt with nuts, seeds, and berries

    • Breakfast Salad

  • Candy

    • Fruit works :)

  • Gluten

    • Sweet Potato

    • Yucca

    • Green Plantains

    • Cassava 

    • Coconut Flour 

  • ​Proteins
    • Meats

      • Pasture-raised is the best​

        • Organic is second best​