Episode Seven: Show Notes

Topics we touch on: It’s a ‘weighty one’ 

Number one complain of women is weight concerns.  

Functional Nutrition – looking at the body as a whole system and addressing every aspect of one’s health, diet, and overall lifestyle.  

Antioxidants are substances that may protect your cells against the effects of free radicals. Free radicals may play a role in reducing risks of inflammatory diseases: cardiovascular disease, cancer and diabetes. 

Phytonutrients are substances found in colorful fruits and vegetables that are beneficial to human health and well-being.  They are anti-inflammatory in nature and improve immune function, intercellular communication may even help prevent various diseases.

Minerals are considered the spark plugs of the body and they perform hundreds of roles in the body.  

As Hippocrates said ‘All disease begins in the gut’ – he was not wrong.  

Ways to improve digestion: 

Relax – take a deep breath before eating.

Chew – chew food thoroughly and completely before swallowing.

Slow down – eating too fast can cause you to eat too much. 

Talk to a practitioner about taking a digestive enzyme to help the body break down and assimilate nutrients.  

Eat real food – remove processed carbs from your diet and focus on nutrient dense foods.

Why are you eating – identify emotional eating patterns. 

80% of all serotonin in produced in gut.

70-85% of our immune system resides in our gut.  

Be mindful of symptoms as they are our bodies only form of communication.  It is important to question why you are having that symptom – dig for the root cause, don’t just mask it.  

Hypochlorhydria – insufficient hydrochloric acid in the stomach caused by age, stress, dehydration, medications and a highly refined diet.   

You can only be allergic to the protein component of a food, but you can be intolerant of many things.  

We do not believe in diets. We believe in eating a nutrient dense, whole foods diet that will nourish the body allowing you to flourish and thrive. True health is not just the absence of disease.  

Low Carb Vegetables:  

  • Artichoke
  • Asparagus
  • Avocado
  • Bamboo shoots
  • Beans (green or yellow)
  • Broccoli
  • Brussels sprouts
  • Carrots
  • Cabbage
  • Cauliflower/cauliflower rice 
  • Celery
  • Cucumber
  • Celery
  • Eggplant
  • Jicama
  • Kale
  • Lettuce
  • Peppers
  • Radishes
  • Spinach
  • Squash
  • Tomatoes
  • Turnips
  • Zucchini/Zoodles

Protein Sources:

  • Grass-fed beef
  • Organic pastured poultry
  • Fish – fresh wild caught only
  • Pork
  • Free range organic eggs
  • Beans/lentils


  • Avocados
  • Coconut oil
  • Coconut milk (full fat)
  • Raw seeds
  • Raw nuts
  • Olive oil
  • Avocado oil
  • Grass-fed butter
  • Organic eggs
  • Organic MCT oil


  • Blueberries
  • Raspberries
  • Dark cherries
  • Grapefruit
  • Oranges
  • Strawberries
  • Grapes
  • Peaches – fresh not canned
  • Lemon
  • Limes 
  • Pears
  • Bananas – a little green


  • Purple sweet potato
  • Jasmine rice 
  • Black rice