Maintaining a healthy diet requires careful consideration of several vital factors.

To assist you in this endeavor, we have gathered some valuable tips for your reference:

• It's best to avoid protein bars, pre-cooked or pre-packaged foods, flour, bread, and any processed food.

• Drinking juice should also be avoided as it removes the fiber from fruits and sugary vegetables, resulting in faster absorption of sugar and carbohydrates.

• Soy and oats should also be avoided, as they are heavily sprayed crops in the US and are usually highly processed.

• Fats are essential for our body's cells. Selecting the correct type of fats (as explained below).

• For a healthy diet, stick to grass-fed proteins and abundant low-glycemic vegetables. Consuming white rice 1-2 times per week is also acceptable. A helpful tip for rice is to let it cool overnight as it becomes insoluble fiber.

• I highly recommend getting a food allergy test and avoiding items to which you are (sensitivity) too. Food sensitivities burden your immune system, forcing it to constantly battle reactions to incompatible foods that do not work with your biology. This causes many systemic inflammation, the root cause of all diseases. It certainly won't help you lose weight if that is your goal.

• It's important to recognize that what we consume is essentially the same as what our food consumes. For instance, if we eat chicken that has been fed corn, soy, and wheat, we are effectively consuming those ingredients as well. Personally, I avoid poultry since it's difficult to find chicken that has been fed a natural diet of grasses and bugs.

• Artificial sweeteners should be avoided due to their association with various health problems, including neurological issues, dementia, and leaky gut. However, natural sweeteners like stevia, birch xylitol, and monk fruit are acceptable.

• I firmly believe that "counting calories" is not a sustainable approach for most individuals as not all calories are equal. A calorie from a complex carbohydrate won't cause the same insulin spike as one from table sugar. Instead of obsessing over calorie intake, focusing on consuming the right foods in appropriate portions and maintaining an active lifestyle is better. By doing so, there will be no need to worry about counting calories.

• It's crucial to recognize that everyone requires a unique diet plan. Nevertheless, our team at Haute Wellness has found the nutritional protocol and macros listed below immensely successful.

• If you plan to have a rigorous weight training session the next day, it would be beneficial to limit your carbohydrate intake to less than 100 grams and consume them in the evening. This strategy will allow your liver's glycogen to provide energy for your morning workout and promote the release of serotonin for better and more restful sleep.

MACRO RATIO

Having knowledge is powerful! It's important to acknowledge that no universal diet works for everyone. As an educator, I highly advise my clients to pay attention to their bodies and note how different foods impact them. It's crucial to understand that inflammation is the underlying cause of numerous illnesses, and what might be considered a superfood for one individual may cause systemic inflammation in another.

Ideal Macro ratios are as follows;

MACRO GOALS

• 20% Carbs

• 50% "good" fats

• 30% protein

Based on my 16 years of experience in the health industry, I can confidently say that this ratio has proven to be the most effective for the general population.

“The Victoria Shake.”

Break your fast with a nutrient-dense shake

My favorite recipe;

1/2 carton of "Kettle & Fire" Bone Broth

Two scoops of Vital Collagen Protein

1/2 cup wild frozen blueberries

1 scoop each of Organifi Red & Green

Adaptogen herb blend

ice (desired consistency)

Organic Vanilla Stevia

Cinnamon

Why should you adopt an anti-inflammation diet?

To maintain optimal health, it's crucial to regulate your inflammation levels. To do that, it's imperative to be careful with the following items. These foods are notorious for containing high levels of toxins and pesticides, not being biologically compatible with our bodies, lacking sufficient nutritional value, and contributing to the current health crisis in the Western world.

Foods To Eliminate Today

• To ensure optimal health, it's essential to refrain from using vegetable and seed oils

  such as "veg butter" canola oil, corn oil, soy oil, safflower oil, and sunflower oil. These oils are notoriously unstable and can become damaged when heated or during transportation, even before arriving at the store. Consuming damaged fats can weaken the protective lipid layer, known as myelin, that coats every cell in our bodies. The American diet is imbalanced regarding Omega 3 & Omega 6 ratios, which makes it crucial to avoid grains, vegetable oils, and animals fed on grain, soy, and corn. However, it can be challenging to avoid these substances as they are present in various foods, including high-end restaurant menus.

• Dairy from cows- Sheep's milk is an excellent option as it is lactose-free, although some people may be able to tolerate goat's milk. If you don't want to give up cow's milk, consider choosing A2 grass-fed dairy products.

• Stay grain, free-Especially wheat- This program recommends restricting certain grains, such as wheat, corn, and oats, until desired goals are achieved. It is advised to avoid bread, even gluten-free options, as they are often highly processed. If you choose to include grains, prepare them appropriately through pressure cooking, sprouting, fermenting, or soaking. However, consuming white rice cooked in grass-fed bone broth a few times per week is acceptable without negatively impacting the program.

• Legumes- To ensure adequate nutrition, it's crucial to subject certain foods to sprouting, pressure cooking, or fermentation. Neglecting to do so can lead to insufficient nutrient intake and is known to cause inflammation\.

• FRIED FOODS/ fast food- Consuming fried foods in excess can result in weight gain and obesity due to their high fat and calorie content. This can lead to chronic low-grade inflammation, increasing the risk of health issues like heart disease, type 2 diabetes, and specific cancers. Moreover, fried foods may contain dangerous compounds that worsen inflammation. Heating oils to high temperatures during frying can cause chemical reactions that produce harmful substances such as advanced glycation end products (AGEs), polycyclic aromatic hydrocarbons (PAHs), and acrylamide. These compounds can trigger inflammation and oxidative stress, which can damage cells and tissues in the body. Moreover, fried foods often contain high levels of omega-6 fatty acids, which can promote inflammation when consumed in excess. Omega-6 fatty acids are essential for health, but the typical Western diet contains excessive amounts relative to omega-3 fatty acids, which have anti-inflammatory effects. 

  Overall, a diet high in fried foods can contribute to chronic inflammation in the body, increasing the risk of several chronic diseases. It is therefore recommended to limit your consumption of fried foods and consume a balanced diet rich in fruits, vegetables, whole grains, and lean proteins to promote optimal health.

  Fried foods aren't just high in calories and fat - they also contain harmful compounds that can lead to inflammation. When oils are heated to high temperatures during the frying process, they can undergo chemical changes that produce dangerous substances like advanced glycation end products (AGEs), polycyclic aromatic hydrocarbons (PAHs), and acrylamide. These compounds have been linked to inflammation and oxidative stress, which can cause harm to the body's cells and tissues.

  Fried food has high levels of omega-6 fatty acids that can cause inflammation. A diet high in fried foods can lead to long-term inflammation and chronic diseases. Limiting fried food intake and maintaining a well-balanced diet for optimal health is essential.

• Soy (unless it's organic & fermented), It is crucial to exercise caution when consuming soy products as they have the potential to promote estrogen dominance. It is highly advisable to opt for GMO-free options to ensure your safety and well-being.

• Peanuts and peanut oil. Were you aware that peanuts may contain high levels of mold and mycotoxins, which can pose a risk to your health?● NO refined sugars. Use organic stevia or monk fruit.

• Highly processed foods, packaged foods, pre-cooked Deli meat, packaged and processed foods, and pre-cooked deli meats, can be detrimental to one's health, especially if done excessively. These types of foods can pose several health risks, such as:

  1. Chronic illnesses: These foods are often loaded with unhealthy fats, added sugars, and sodium, increasing the likelihood of developing chronic conditions like obesity, cardiovascular disease, and type 2 diabetes.

  2. Cancer risk: Processed meats, like deli meats, are classified as Group 1 carcinogens by the World Health Organization (WHO). Studies have shown that these foods can heighten the risk of certain cancers, particularly colorectal cancer.

  3. Nutrient deficiency: Highly processed foods lose their natural nutrients and fiber during processing, which makes them of little nutritional value. Consistent consumption of these foods can result in a reduced intake of essential nutrients.

FOODS TO ENJOY..

It's important to understand that the human body is a complex system that cannot be simplified to a mere equation of calories consumed versus burned. It's worth noting that a food item with a calorie count of 150, such as a slice of bread, is metabolized differently than a tablespoon of olive oil with the exact calorie count. Learning about foods that are not biologically compatible and those that are nutrient-rich can provide you with the knowledge necessary to make informed dietary choices and improve your eating habits.

FATS

• It's crucial to choose stable fats when cooking to avoid any potential damage. Ghee, grass-fed butter, avocado oil, and coconut oil are all great choices, along with olive oil. These options have a lower risk of damage due to heat, light, time, and processing.  

PROTEIN

Protein is an indispensable nutrient in maintaining the body's health and function. It acts as a fundamental building block for various tissues, including muscles, bones, and organs, and is required to repair and regenerate cells throughout the body.

Moreover, protein is pivotal in producing critical molecules, such as enzymes and hormones, necessary for various physiological processes. It also helps maintain a robust immune system and facilitates the transportation of molecules throughout the body.

In addition to its essential role in maintaining the body's function, protein can significantly contribute to weight management and metabolism. Due to its longer digestion time than carbohydrates or fats, it regulates blood sugar levels, keeping you feeling full for a more extended period.

Furthermore, a high-protein diet can increase muscle mass, calorie burning, and weight loss. This is because protein is essential for building and repairing muscle tissue, which boosts the body's metabolism and helps burn more calories.

• Grass Fed Protein & Wild-caught Seafood - To maintain optimal health, it is imperative that you only consume grass-fed and finished animal protein and wild-caught fish at a rate of 0.8-1.5 grams per lean body mass daily. It is crucial to avoid overindulging in protein (in one sitting), which can trigger gluconeogenesis. This metabolic process generates glucose from non-carbohydrate carbon substrates such as lactate and amino acids. Excessive protein consumption beyond your body's needs can be converted into carbohydrates and stored as fat, leading to unwanted weight gain.

• Add collagen protein. I recommend collagen peptides as my preferred option. If you struggle to meet your daily protein intake, consider incorporating powder supplements into your diet.

• Prepare homemade stocks. One can create delicious soups, stews, gravies, and sauces using pasture-raised beef, lamb, non-GMO feed, and wild fish bones.

  Consider ordering meat from Butchers Box online for affordable grass-fed meat from trusted regenerative farms with exceptional farming practices.

My Top Recommend Proteins;

1. Wild caught fish (low mercury, varietal: Sockeye salmon, sardines, flounder, anchovies, caviar, and trout.)

2. Grass-fed/finished beef

3. Game meat (buffalo, venison, elk, etc.), grass-fed lamb

4. Pork (Only heritage breed)

5. Eggs (if tolerated)

6. Collagen Protein Powder

VEGETABLES

You can confidently enjoy an unlimited amount of low-sugar and low-sugar vegetables! My top recommended vegetables are based on their impressive nutrient contents, tolerability, and macros;

• For optimal health, including a variety of healthy greens in your diet is essential. Some examples of these greens include broccoli, lettuce, dandelion greens, collards, cabbage, Brussels sprouts, zucchini, arugula, garlic, cauliflower, bok choy, onions, fennel, ginger, chard, dino kale, avocado (in moderation), asparagus, mushrooms, artichoke, celery, olives (in moderation), watercress, sea vegetables, and fresh herbs.

• It's recommended to incorporate enzyme-rich lacto-fermented vegetables, beverages, and condiments into your weekly diet for 1-2 days.

  This is a list of vegetables that are known to have lower levels of lectins and other plant micronutrients. They are also low on the glycemic index and are generally well-tolerated by most individuals. These vegetables are an excellent choice for those who want to maintain a healthy diet without compromising taste or nutrition.

  1. Leafy greens such as spinach, kale, lettuce, and collard greens are rich in nutrients and low in calories.

  2. Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are excellent sources of fiber, vitamins, and minerals.

  3. Asparagus is a low-carbohydrate and low-calorie vegetable packed with vitamins and minerals.

  4. Cucumber is a refreshing and hydrating vegetable low on the glycemic index and perfect for those watching their carb intake.

  5. Bell peppers are low in calories and high in vitamin C and other essential nutrients.

  6. Mushrooms are low in calories and carbohydrates and are an excellent source of various nutrients.

   

Enjoy these higher-carb vegetables sparingly-

• Taro, peppers, carrots, purple sweet potato, beets, parsnip, turnip

Limit these vegetables-

• Please note that the following vegetables contain higher starch levels compared to leafy greens, broccoli, and cauliflower: potatoes (including yams), corn, peas (including snow peas, snap peas, and green peas), winter squash (including butternut squash, acorn squash, and pumpkin), plantains, cassava (also known as yucca), beets, and parsnips. Remember that the amount of starch can differ depending on the type of vegetable and how it is cooked.

  FRUITS

To optimize insulin levels, choosing fruits with a low glycemic index is wise. Refer to this list of fruits ranked from highest to lowest for your enjoyment, but remember to consume sparingly.

Vic’s Pick- Blackberries, raspberries, wild blueberries, lemons, limes, Peaches, plums, nectarine apricots, cherries, plums

The following fruits have a relatively high glycemic index and can impact insulin levels:

• 1. Watermelon

• 2. Pineapple

• 3. Ripe banana

• 4. Mango

• 5. Papaya

• 6. Dates

• 7. Grapes

• 8. Kiwi

• 9. Cherries

• 10. Pomegranate

  It's important to note that despite their impact on insulin levels, these fruits are still essential for a healthy diet as they contain the necessary vitamins, minerals, and fiber. The key is to maintain moderation and balance.

• Nuts/Seeds  

To maintain a healthy diet, you must be mindful of certain food groups that can quickly boost your calorie intake. Fortunately, I can confidently recommend a list of nutrient-rich nuts that are least likely to contain mold or mycotoxins. It's essential to avoid trail mixes and gas station nuts, often coated in unhealthy vegetable oils and other preservatives. It's best to choose organic and GMO-free products for optimal health benefits and opt for raw or sprouted nuts.

It's important to keep in mind that nuts are very high in calories, so you should be mindful of the amount you consume.

The recommended list includes the following-

Baruka, Almonds, Walnuts, Hazelnuts, Pine nuts, Chia, Hemp, and Macadamia.