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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