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Eating Guide

Sullivan Chiropractic Health Center

Real Life Wellness Eating Guide




Do Eat:


5-6 small meals per day, balance each with protein and carbohydrate, fist size is 1 portion. Practice intermittent fasting (eat in a window of 6-8 hours, burns fat)


Eat 5 servings of fruits and vegetable daily, fresh and organic is best. You can combine vegies in a blender and make pesto, soups, stews, etc. You can also buy dried macro greens, sweet potatoes and cauliflower make great mashed potatoes and casseroles. Use the rainbow rule: eat as many different colors of fruit and vegies as possible. You can make spaghetti squash instead of pasta.


Hummus (good for vegie dip)


Raw nuts (1 handful per day) you can combine and store in a glass jar in the frig. (Pumpkin, flax, sunflower, sesame)


Lean proteins: chicken, fish, lean beef, turkey, free range, organic, grass fed and wild is best; eat some protein at each meal. Stay away from bottom-feeding fish.


Legumes: lentils, beans


Complex carbohydrates: brown or wild rice, brown rice pasta, Quinoa pasta, whole rye (best if no yeast) or steal cut oats


Whole foods, not wrapped in paper, if you have to wash the dirt off, that’s great! More fiber.


Shop the perimeter of your grocery store, fresh is best, frozen second and canned last


Take a good multi-vitamin, antioxidant and mineral supplement daily.


Drink at least 8 glasses of water daily, drink a glass with fresh lemon juice first thing in the morning. Drink 2 glasses of water after exercise. Have water with you. Carbon filtered water is best, both drinking and on the shower. (I use Aquafina) Mineral water is naturally carbonated and can replace soda.


Herbal and green tea are good. Cinnamon or vanilla extract is a nice addition.


Space meals every 2-3 hours, don’t skip meals


Eat slowly and not in front of the TV


Eat good fats: olive, canola or peanut oil, nuts, avocados, vegetable oils


Take fish oil (krill is great), be careful of contaminated oils, Omega 3 fatty acids are good


Cook with olive oil, steam fry instead of frying


Eat foods that are low on the glycemic index, read labels carefully


Have 1 smoothie per day. Combine a vegetable based protein powder with fruit and vegies.


2 tablespoons of Apple Cider Vinegar per day


Make a dip with avocado, pepper and lime juice.


For cooking use spices and herbs, not creamed based. Montreal steak rub, salsa, garlic, sea salt, pepper, Thai chili paste, butter and olive oi.


Trouble sleeping? Have a little almond butter on celery before bed.



Don’t Eat:


White things, simple carbohydrates, white sugar, white flour, white bread etc.

Anything with high fructose corn syrup

Soda, even diet, fruit juice

High glycemic foods

Margarine, vegetable shortenings, fried food

B-Q, burned meat (changes your body’s acid balance and creates inflammation)

Processed or fried foods

Sugar, artificial sweeteners (try xylitol instead)

Trans/hydrogenated fats

Limit dairy: try coconut or almond milk instead. So Delicious ice-cream and yogurt, smart balance dairy free butter are good, Holiday Market has these.

Things with lots of sodium. (Make your own salad dressing (extra-virgin olive oil, vinegar, pepper, garlic, mustard)

Limit caffeine and alcohol. Try organic sulfite free wines. Dry red wine is best, followed by white, beer, and spirits.

Limit gluten (found in wheat and many other products)










Recreational and medicinal drugs (that are not mandatory)

Environmental pollutants (buy soap, shower gel, deodorant from a natural food store)






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