Week Two: Understanding Food


  • What is included in your program
  • Is your water contimitated?
  • Stress and your body
  • Your food is information
    • Good Fat
    • Protein
    • Un-Refined Carbs
    • Refined Carbs
  • Week Two Protocol
Why is water important?
Ten reasons to drink water (2):

1. It’s 75% of your brain.

2. It regulates your body temp.

3. It keeps your skin looking young.

4. It protects your heart.

5. It helps you burn fat.

6. It prevents constipation.

7. It decreases fatigue.

8. It carries Oxygen to cells.

9. It flushes toxins out.

10. It helps control calorie intake. If you are thirsty, you’re already dehydrated. Keep a fun water bottle with and do your best!

The formula for how much water you need a day:

Your weight / 2 = # of ounces of water your body needs.

Always drink filtered purified water!

Do not drink tap water!

Protect yourself and your family with a good water filter that filters chlorine, florid and other toxins.

Below Are Recommendations From Healthy Kitchen 101.com:

Filters I Own Include:

  • Water Filter click here
    • The filter is great but the pitcher is not great. I ordered a glass pitcher to use after water has been filtered. click here
  • Shower Filter click here

Start drinking clean water and see how much better you feel!

Stress And Your Body

When your body is under stress your sympathetic nervous system kicks in and affects nearly every organ (3).

When you pause, get into the present moment and relax your parasympathetic nervous system is activated and your body can return to homeostasis

When the body is in homeostasis it can function more optimally to heal and repair itself as needed.

To give your body a rest in this program I’m asking you to…

  • Take 5 deep long breaths before each meal
  • Eat in the present moment without watching TV, being on email or Facebook or your cell
  • Notice your present surroundings and enjoy yourself

Feel free to place soft music and even light a candle when you eat.

It’s time to rest your nervous system and start feeling more peaceful. You deserve it! =)

Understand Your Emotions

Your Emotions Are Energy! 

From the moment of conception your body is producing energy. Every experience you have creates energy (emotions) in your body. The cells of your body become conditioned to your emotional energy. Feelings are ONLY energy! 

Feelings are not bad, wrong, good, right. However, if they are not felt, that will create a behaviour pattern that you repeat over and over and creates trauma. Start noticing your conditioned emotional pattern and let go of judgement. Let yourself feel. 


  • Observe your feeling without judgement. 
  • Feel it
  • Breathe into it and expand it letting it be a part of you
  • Give yourself permission to integrate the emotion and find peace

You ARE NOT in Control or Supposed To Control Your Feelings! 

Control = Judgement

Judgement = Permanence 

Observation + Feeling = Freedom

There is nothing wrong with your feelings. Feelings are here to show you what needs to be integrated for you to move toward a higher frequency and experience peace. 

Ho’opono Practice

  • I’m sorry
  • Thank you
  • Please forgive me
  • I love you

You are on a journey of emotional expansion. When you become the observer and not the reactor, you’ll find peace. 

Everything You Eat Contains Information

What You Eat Moves You Toward Health or Disease!

Food Is Information For Your Body(v3)

What you eat tells your body how to control…

  • Your metabolism
  • Appetite
  • Health
  • Immune system
  • Energy
  • Memory
  • Your aging process
  • Elimination
  • And more!

In fact, what you eat, breath, drink and your environment signals certain genes too amplify and others to tune-down.  This is called epigenetics. (4)

The foods you eat, the exercise you do, and levels of stress you have in your body, influence the expression of your DNA! Crazy!

The great thing is you can start moving toward health with your next meal choice! 

Good Fat

What is good fat?

Fat can be classified as a macronutrient. Good fats are fats found in whole live foods, not processed. They are absolutely essential to your cell’s membrane. The cell membrane regulates what goes in and out of the cell and stores electricity, which the energy to create new cells (5).

Bad fats can hinder your energy, cause inflammation, platelet stickiness, hormonal imbalance, and fat storage. Nearly all processed foods contain bad fats.

Your body needs a near equal 1:1 ratio of essential fatty acids (EFAs) with omega-6 and omega-3. Most Americans consume too much omega-6 and little omega-3.

Omega-3 oils support brain function.  A  2011 study in Neurology showed those who consumed high amounts of omega-3 and vitamins C, D, E, and B had greater scores on thinking tests and were less prone to brain shrinkage with Alzheimer’s disease.

When you eat good fat you’re telling your body to (6)…

  • Support your hormones
  • Support your brain function
  • Feel satisfied with your meal
  • Support your energy system
  • Release weight
  • Improve your nails and hair
  • Help my vitamin absorption 
  • Decrease inflammation
  • Look younger
  • Sleep better

Good fat includes:

  • Avocados
  • Nuts and Seeds
  • Olives
  • Coconut oil (cook with this or Ghee)
  • Olive oil (use ONLY on salads not to cook with)
  • Wild caught Fatty fish
  • Barleans Flaxseed oil
  • Udo’s Choice Perfected Oil Blend

Bad Fats Include: 

  • Canola
  • Corn
  • Cottonseed
  • Peanut
  • Safflower
  • Soybean
  • Sunflower oils
  • All hydrogenated oils

Cook with the following:  

  • Ghee (clarified butter from grass-fed, pasture raised cows)
  • Coconut oil
  • Olive oil for high heat click here

It is crucial for your cells to eat good fats and oils.

Good fats and oils are what your cell membranes are made out of. They support the permeability of the membrane which is crucial for your cells.

Eating processed oils will cause the cell membrane not to function correctly causing needed nutrients to leave the cell and toxicity to build-up.

How much good fat should you eat per day?

The amount of fat you need is based on the calories your body needs and the diet you choose.

For a Mediteranne Diet where you consume lots of plant-based foods, fish, meat, vegetables, and legumes. You’ll need 35-40% of your food from good fat(8).

Here is the amount in grams:

  • 1,500 calories (small frame person): About 58–67 grams of fat per day or 19- 22 grams per meal (1.5 tbsp).
  • 2,000 calories (medium frame person): About 78–89 grams of fat per day or 26-30 grams per meal.(2 tbsp)
  • 2,500 calories (large frame person): About 97–111 grams of fat per day or  32-37 grams per meal. (2.5 tbsp)

Try and include a small amount of good fat with every meal and even a small amount with snacks.

Start consuming good healthy fat with most of your meals and give your cells the support they need to keep you healthy!

Clean Protein

Protein is an essential nutrient for the building, maintenance, and repair of almost all the tissues in your body, including your bones, muscles, blood, hair, nails, and organs.  (9)

Eat clean protein and tell your body to(10)…

  • Repair and build tissue
  • Reduce appetite and hunger levels
  • Increase muscle mass and strength
  • Maintain bone mass 
  • Boost metabolism and increase fat burning
  • Lower blood pressure
  • Support your immune system

Good sources of protein include:

  • Quinoa 
  • Eggs
  • Nuts and seeds
  • Hemp, Flax and Chia seeds
  • Chickpeas (Hummus)
  • Spirulina
  • Lentils
  • Wild Caught Fish (Limit to once a week)
  • Cage Free, Hormone-free chicken (limit if possible)

How much clean protein should you eat per day?

Here are the approximate daily protein needs for kids and adults (Developed by New York Times bestselling author and Food Revolution Summit speaker, Kris Carr):

  • Kids ages 4 to 13 = 0.43 grams
  • Adolescents ages 14 to 18 = 0.39 grams
  • Adults ages 19 to 64 (moderately active) = 0.36 grams
  • Seniors ages 65+ and special needs = 0.44 to 0.522 grams

Try and include clean protein with every meal and especially in the evening. Remember your body repairs itself while you sleep and it uses protein to do that.

<b>Non-Refined (Complex) Carbohydrates Versus Refined Carbs</b>

Non-refined carbs are foods that contain a complete source of carbohydrates. They will have natural sugars and fiber. Refined carbs are the simple carbs like white bread, enriched flour, and refined sugar. These foods are highly processed and most of the nutrients are gone! (11)

When you eat non-refined carbs you’re telling your body to…

  • Support my energy pathways
  • Feed my good gut bacteria (fiber)
  • Optimize my metabolism
  • Keep me feeling fuller longer (fiber)
  • Support my brain function
  • Support my nervous system

Good sources of non-refined carbs include:

21- Best Low-Carbs visit:


How many non-refined carbs should you have and when?

According to the Institute of Medicine, adult women should consume 45 to 65 percent of their daily calories from carbohydrates (12). 

  • 1,600-calorie diets need 180 to 260 grams
  • 2,000-calorie diets need 225 to 325 grams 
  • 2,400 calories per day require 270 to 390 grams

Your body needs carbs for energy and many of your bodily functions. Start consuming the right kinds of carbs in the right amount and see how amazing you feel!

Dangers Of Refind Sugar

What You Eat Is Telling Your Body To Move Toward Health Or Toward Disease!

You know the effects of what you eat…

  • By how you feel
  • Your energy level
  • Your focus and memory
  • Your ability to release weight
  • How your gut feels
  • How your skin, hair, and nails look

What happens in the body when you eat too many refined carbs and sugar?

Dr. Robert Lustig, a professor of clinical pediatrics in the division of endocrinology in the University of California and a pioneer in decoding sugar metabolism, says that your body can safely metabolize at least 6 teaspoons of added sugar per day. (13)

Here are some of the effects of too much sugar in your body: 

  • Overloads and damages the liver
  • Affects your insulin and leptin signaling
  • Causes metabolic dysfunction like weight gain, abdominal obesity, decreased HDL and increased LDL cholesterol levels, elevated blood sugar, elevated triglycerides, and high blood pressure 
  • Can affect your kidneys due to excess uric acid 

According to SugarScience.org, 74 percent of processed foods contain added sugar stealthily hidden under more than 60 different names. 

Your goal should be to spend 90 %of your food budget on whole clean, organic, Non-GMP foods, and only 10 percent or less on processed foods.

Start having a new conversation with your body that feels good. It’s time to feel and look your best!

Week Two Protocol

Week Two Pre-Detox Week Protocol:

  1. Drink 32-64 ounces of filtered drinking water (not tap water) a day in glass or stainless steel water bottle. 
  2. Chew your food about 25-times or until its liquid to support digestion
  3. Take 5-long deep breaths before each meal and stay in the present moment during your meal without TV, or cell phone use. It’s time to give your nervous system a break. 
  4. Walk for 10-minutes after each meal to help your digestion.
  5. Try a shake 
  6. Taper off the following:
    • Caffeine
    • Sugar
    • Processed foods
    • Store-bought baked goods 
    • Fast food
Do you have comments about today’s call?

Please post below.


  1. http://www.happypreppers.com/tapwater.html
  2. https://www.healthline.com/nutrition/vitamin-c-benefits
  3. https://www.healthline.com/health/stress/effects-on-body#1
  4. https://www.drperlmutter.com/food-choices-change-gene-expression/
  5. Francis, Raymond (2014) “The Great American Health Hoax” Deerfield Beach, Florida., Health Communications In (p.98)
  6. https://drhyman.com/blog/2016/09/30/food-is-information-an-interview-with-dr-christiane-northrup/
  7. https://www.healthline.com/nutrition/is-olive-oil-good-for-cooking#fat-content
  8. https://www.healthline.com/nutrition/how-much-fat-to-eat
  9. https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein
  10. https://foodrevolution.org/blog/plant-based-protein/
  11. https://healthyeating.sfgate.com/recommended-intake-grams-carbohydrates-per-day-women-5883.html
  12. https://www.onegreenplanet.org/vegan-food/benefits-of-complex-carbs-and-the-best-ones-to-eat/
  13. https://articles.mercola.com/sugar-side-effects.aspx

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