HERE’S THE DEAL: 4R’s

Worksheet

Mindset

REMOVE JUNK FOODS:

Sugar

Processed/Packaged Foods

Industrialized Oils

Excessive Alcohol

NSAID’s

REMOVE

Common Irritants

Gluten, grains, dairy, soy, corn

eggs, legumes/nuts, nightshades

Known Food & Environmental Allergens

{detected by testing & tuning in}

REMOVE Toxins: pesticides, tap water, smoke, plastic, cleaning/beauty products

Foreign Invaders: Bacteria / Virus / Yeast / Parasites {detected by testing}

Stress / Anger / Anxiety / Depression

AFTER REMOVING: FORM NEW HABITS:

Real, Nutrient Dense Foods

Mindfulness / Breathing / Meditation

Acupuncture / Massage

Exercise / Yoga

Sunshine / Earthing

AFTER REMOVING: HEAL WITH THESE FOODS:

Bone Broth

Ginger / Garlic

Coconut oil

Apple Cider Vinegar

Pumpkin Seeds

AFTER REMOVING: TRY SUPPLEMENTS:

Monolaurin {virus, bacteria, yeast}

Oil of Oregano {virus, bacteria, yeast, parasites}

Black Walnut / Wormwood {parasites}

Pau D’ Arco {yeast, parasites}

Grapefruit Seed Extract {yeast, parasites}

AFTER REMOVING: USE FOOD TO REDUCE INFLAMMATION:

Ginger & Turmeric Infusion

Wild, Cold-water Fish / Flax oil

Green Tea instead of Coffee or Black Tea

Try Organ Meats

AFTER REMOVING: TRY INFLAMMATION LOWERING SUPPLEMENTS:

High Quality Fish Oil

Turmeric

Boswelia

REPAIR: ADDRESS LEAKY GUT/INTESTINAL PERMEABILITY

USE FOOD:

Bone Broth

Slippery Elm

Coconut Oil

REPAIR: ADDRESS LEAKY GUT/INTESTINAL PERMEABILITY

TRY SUPPLEMENTS:

Grassfed Gelatin / Powdered Bone Broth

L-glutamine

REPAIR: ADRENALS WITH HABITS

Good sleep

Stress management

No/low caffeine

Movement & exercise

REPAIR: SUPPORT IMMUNITY & ADRENAL GLANDS USE HERBS:

Stinging Nettles, Chamomile, Passionflower

TRY SUPPLEMENTS:

Magnesium

Zinc

Vitamins C, E and all the B’s

ESSENTIAL OILS: Thieves, Lavender, Peppermint

REINOCULATE: WITH GOOD BACTERIA

USE FOODS / Ferments & cultured foods:

Water Kefir

Homemade Kombucha

Sauerkraut

Kimchi

Full fat plain yogurt

True pickles

Beet kvass

REINOCULATE: WITH GOOD BACTERIA

TRY SUPPLEMENTS:

Broad Spectrum Quality Probiotic Capsules

Targeted Single Probiotic/Yeast Strains

Soil Based Organisms

REINOCULATE: GET PREBIOTICS

USE FOOD:

Diverse, green vegetables

Raw vegetables

Grassfed butter {for butyric acid}

REINOCULATE: ENSURE HEALTHY DIGESTION

Regular bowel movements

Hydration

Stomach acid

REPLACE: STOMACH ACID

MAKE HABITS:

Chew each mouthful 20-30 times

Don’t multi-task while eating

Eat regularly

TRY SUPPLEMENTS:

Apple Cider Vinegar before meals

Betaine HCL

REPLACE: DIGESTIVE ENZYMES

USE FOOD:

Raw fruits & veggies

Raw honey

Papaya / Pineapple

Sprouts

TRY SUPPLEMENTS:

Broad spectrum digestive enzymes with meals

REPLACE: MISSING NUTRIENTS

USE FOOD:

Dark, leafy greens

Fresh, green juices & smoothies

Bone broth

Organ Meats

TRY SUPPLEMENTS:

Spirulina/chlorella

Food-based multi-vitamin with minerals

Vitamin D

IF YOU WANT A PROTOCOL

AUTO IMMUNE PROTOCOL (AIP)

SPECIFIC CARBOHYDRATE DIET (SCD)

GUT AND PSYCHOLOGY SYNDROME (GAPS)

NOURISHING TRADITIONS

LOW FODMAP