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As we grow as individuals and as a society, so does our knowledge of nutrition and wellness. If the goal is to live a long healthy life, shouldn’t we always strive to learn and grow?

Right now, I am very clear on a few nutritional rules we must all follow if looking to reach out health goals.

  1. Eat macro friendly. This means getting a good balance of carbs, fats, and proteins each day. This ratio varies depending on the individual.

  2. Steer clear of lectins. They are a harmful protein found in many plants and legumes that cause us a variety of health issues.

  3. Fast. 60-70% of your bodies energy is used while digesting. Giving your body time either every day, or 1-2 times a week to focus on repair instead of digestion.

  4. Stop eating crap. I’m gonna keep this one simple. Cut the sugar, simple carbs, and chemical ridden foods out. Period.

When making the decision to change your daily nutrition, you might feel like you have nothing left to eat! That is completely normal, but I promise you…there are always great substitutions! Its just a matter of taking the time to re-learn how to eat for your optimal health.

Here are a few of the staple foods I am constantly asked about, and some helpful substitutions.


Though my vegans will not love this, as beans are one of their main staple foods; beans are incredibly lectin-heavy. They cause inflammation, weight gain, gut imbalances, and many more health issues. Instead of beans, try pine nuts! If you soak them in water or chicken/veggie stock, they get a texture similar to beans. In chilly, you can barely even taste a difference. OR… You can use a pressure cooker to take all of the lectins out. Both are definitely a healthier alternative.


I’ll be the first person to admit, I MUST have yogurt every day. Its my healthy mid-afternoon snack, and I will NOT give it up. BUT cows milk sold in this country has A1 Casein, which is a harmful protein that can seriously wreck your gut. Good thing we’ve got million alternatives! Go to your local healthy store & check out Goat, sheep, or buffalo milk yogurt. For vegan options, almond or coconut milk yogurt is super creamy and yummy.


Rice is one of the most lectin filled foods out there. If you’re looking to become less fatigued, rid yourself of inflammation, and lose weight, getting rid of rice (and pasta) is a MUST. Millet, Sorghum (the grain, not the sweetner), miracle rice, and cauliflower rice are all great options.


I know this a TOUGH one for many of us (myself included). But trust me when I tell you, pasta is a huge no-no if you’re looking to shed weight and get healthy. Acceptable alternatives are (noodles) in the form of beets, carrots, sweet potatoes, & miracle noodles. There are SO many delish dishes to try with these subs!


It might surprise you to know that peanuts (and cashews) are actually not nuts…they are legumes, to which have a TON of killer lectins. These “nuts” bring about inflammation, rheumatoid arthritis, fatigue..etc. So when going for those peanuts or peanut butter, instead try nuts or butter that comes from macadamias, walnuts, pecans, coconuts, hazelnuts, pine nuts, brazil nuts, and pistachios.


I didn’t even think to add this to this blog, as i’m not a drinker. Never had an interest in it, so its off my radar. But I know I stand alone in that, lol…so heres there bones truth. We all know alcohol isn’t good for us. Yes, a little red wine is good for you. The polyphenols in it have been known to be heart healthy, but you should try to limit your consumption to ONE 4-6oz glass a day. Avoid white wines as it has more sugar and lacks the polyphenols. Lastly, if your going to drink liquor, choose a dark spirit like whiskey. Avoid clear clear spirits like vodka.

I can go on and on, but there is a list of the top foods I am asked about. If you want to delve deeper into eating for weight management and true health, reach out to me…i’m here for you!

At the end of the day it comes down to priorities. What ever you truly want more, is what you will do. Here’s to evolving inside and out, and making YOU the priority!

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