Remove inflammatory foods and consume a wide variety of nutrient dense whole foods.

Phase 01

Nutrition plan

 
 

Anti-inflammatory

In phase 1 we will be reducing inflammatory foods.

This is a simple plan to remove any confusion about what you should be eating. Feel free to deviate from the meal plans if you wish, but follow the guidance outlined in 'Food Rules'.

Once you free yourself from sugar and processed food, you will be able to trust your senses again. Cravings for these foods will disappear, making better food choices easy. Your hormones will regulate, anxiety will be reduced and you will feel more energetic and less stressed.

Rules

 

- REMOVE: INFLAMMATORY FOOD

No sugar, wheat/flour products

No processed foods of any kind

No vegetable oils, margarine, trans fats

No sweet drinks - inc fruit juice

Minimise or remove dairy

Minimise high starch foods - rice and potatoes

+ INCLUDE: PROTEIN + FATS + CARBS

Eat a variety of quality, colourful, organic, whole, local, seasonal produce in every meal

Add herbs, spices, mineral rich sea/rock salt

Drink 6-8 glasses of water (preferably warm) / herbal teas daily

+ PROTEIN

Focus on pasture raised and free range meat, poultry & game

fish & seafood

eggs

nuts, seeds & legumes

+ FATS

Focus on cold-pressed oils rich in omega 3 and cook with saturated fats;

avocados

olive oil, avocado oil, coconut oil,

full fat dairy, cheese (minimal)

butter, ghee, lard, dripping, duck fat

nuts & seeds

+ CARBS

Focus on colourful high fibre vegetables and fruit.

Include sulfur rich detoxing veg like: broccoli, cauliflower, cabbage, asparagus, sprouts, radishes, turnips, leeks, onions, garlic, chard, spring greens, spinach, kale, watercress

Include berries and citrus for Vitamin C.

Eat high sugar fruit in moderation.

Eat high starch vegetables in moderation.

Meal plan and shopping

 

Variety is everything.

Shop consciously and get the best out of the seasons produce.

The ideal scenario is to shop at local farmers markets, greengrocers, butchers and fishmongers.

Eating local, seasonal and organic produce is the best option for your health, the environment and your local community. It's also a great way to fully grasp what food is in season, and see the changes, making it easier to vary what you eat month by month. It's also mostly free of packaging.

Day 01

 

The times you eat during the day are also important. Grazing all day long isn't great for your system. Try to stick to 3 meals a day, plus the odd snack if you are hungry between meals.

Drink plenty of quality water, between 6-8 glasses a day to stay hydrated. Natural mineral water is best, but if you can’t drink spring water everyday then filtered water is better than tap water. Warm water is better for your digestion so herbal teas are great to keep you hydrated and your digestive energy up.

Day 02

 

Try to limit your daily caffeine. Excess caffeine can lead to anxiety and a reliance on caffeine for stimulation and energy. Try to just have 1 cup of coffee in the morning, and perhaps a black tea or green tea later in the day, but ideally before lunchtime. Caffeine before bed can affect your sleep, and quality sleep is so very important. Limit caffeine to no more than 3 per day.

When it comes to alcohol, less is always better. Opt for dry wines and spirits with low sugar mixers. Beers, cider and liqueurs are more inflammatory, so best avoided for now. To give your body the best chance of healing, avoid alcohol during the program.

Day 03

 

You might be experiencing sugar withdrawal and cravings today. Headaches or generally feeling a bit low. This is perfectly normal and will go away, so please stay strong. Make sure you are keeping well hydrated and salting your food with high quality mineral rich salt like Pink Himalayan.

Today we are making a chocolate and almond torte which should satisfy those cravings, without any of the damaging effects of eating sugar and wheat.

Day 04

 

Protein is a hugely important macronutrient, that builds healthy body tissue and muscle. The word protein comes from the Greek word proteios which means ‘of primary importance’.

Protein is extremely nutrient dense, so a little goes a long way, and keeps you feeling satisfied for hours. Amino acids in protein convert to vitamins and neurotransmitters which are the communicators between cells and have a positive impact on our mood and state of mind. Dopamine and serotonin are 2 of these neurotransmitters that make us feel good, 90% of which is produced in the gut. 

Meat contains the most complete form of protein, containing all 9 essential amino acids, but there are a few plants that also do - hemp, chia, quinoa, spirulina, nuts & legumes.

Day 05

 

Fat is a vital macronutrient, needed for many biological processes, energy and to synthesise certain "fat-soluble" vitamins - A, D, E and K. They also start chemical reactions involved in growth, immune function, reproduction and other aspects of basic metabolism.

The main type of fat we consume, triglycerides provide more than twice as much energy as carbohydrates or proteins.

Omega 3 found in oily fish, algae and flaxseed is an essential fatty acid and powerful anti inflammatory which is beneficial for healthy brain and heart function.

Fats are vital for hormone regulation.

Day 06

 

Carbohydrates can be broken down further into starches, sugars and fibre. The more fibre a carbohydrate contains the better it is for our bodies to process effectively - complex carbs.

Most carbohydrates are digested and broken down into glucose before entering the bloodstream. If your body has enough glucose to fulfil its current needs, excess glucose is stored as glycogen in the liver and muscles. Any additional is stored as body fat. 

Fruit is packed full of vitamins, but it is also high in sugar. Think about fruit as nature's sweet shop. Eating fruit is healthy but you shouldn't have unlimited amounts. Try to vary the fruit you eat as well. Again aim for the rainbow of brightly coloured fruits and eat the whole fruit, the fibre will help your body process the sugars more effectively, and are beneficial for your microbiome, feeding your good bacteria with prebiotics.

Consuming foods in their whole natural state is very important. Nature has balanced the item perfectly for optimal digestion.


Focus on vegetables high in fibre, in season and brightly coloured. Get as many different vegetables into your diet as possible. Variety and colour are very important to get essential vitamins and minerals. Nature provides the correct nutrients in the right seasons for our optimal health, so experiment with seasonal produce you don’t usually go for. 

Include at least one of the following daily: onion, garlic, leek, broccoli, cauliflower, cabbage, chard, spring greens, spinach

Don't keep eating the same food over and over. Mix it up!

Day 07

 

Neuroimaging of the brain while listening to music show activation of areas typically associated with emotions. The limbic system, the amygdala and the hippocampus as well as the pathways that transmit dopamine.

Looking after your emotional wellbeing and doing activities that create positive emotions have a profound effect on your health.

Today I want you to make a kitchen playlist. Songs you love! Songs that make you want to dance, cry, sing, laugh. Songs that mean something to you and move you!

Here's mine:

>> Create your own personal playlist.

Time to measure and see how things have gone this week.

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Week 2