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Healthy Living Guide – Food

Use this area to browse through articles, tips and resources about food!

Your Guide to Eating Out on the 3:16 JumpStart Diet

Cooking for yourself when starting the 3:16 JumpStart Diet can be a learning curve. Eating out at restaurants can bring on a host of other challenges. You'll probably be dealing with limited choices of restaurants and also be choosing from a small amount of options on...

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Easy, Affordable Breakfast Hash

If you are following our 3:16 Core Menu, by now you've tasted the Breakfast (Anytime!) Hash, and I'm wondering what you thought?  I hope this can become an easy, affordable meal that you can use often. It may not be fancy, but it’s a great breakfast to start the day...

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The Powerful Temptation of Food and 5 ways to Overcome

If you are like some people going through this 3:16 JumpStart Diet temptation can creep up. Let’s step back just one second to when you first joined the 3:16 JumpStart Program. Your mind may have given you many, several, or even TONS of reasons not to start the...

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Stress Free Batch Cooking

Next week, do some batch cooking.  Here's the plan:  On Monday make Chicken Apple Sausages. On Tuesday make No Tomato Spaghetti Sauce. On Wednesday make Italian Meatballs. These recipes are part of the core menu. You'll make them next week and freeze for...

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Shopping list

Grocery List Week One Fresh Produce 1 large bunch bok choy 2 bunches kale 1 fennel bulb 1 celery root 1 turnip 2 leeks 2 parsnips 1 bunch asparagus turmeric root and ginger root 9 avocadoes 2 Limes 6 Lemons 1 Grapefruit 4 apples 1-2 cups blueberries (for snacking)...

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Liver Loving Foods

There are several key foods designed to help the liver function at its best:   Leafy greens are great and are packed with chlorophyll which will help cleanse the blood and also help neutralize heavy metals, chemicals, and even pesticides! Leafy greens can be...

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Why You Should Keep a Food Journal and How to Do It

Why Should You Keep a Food Journal: 1. By keeping a food journal, you may be able to determine a food sensitivity to an item on the Foods to Eat list. For instance, we’ve had a member discover they could not eat avocados because they got a skin rash and bloating when...

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How Bone Broth Making Comes Together in My Kitchen

Sometimes it can be a challenge to coordinate making broth with all the other activities of the day, including the use of the stove! If you plan to give your broth a long simmer time (12-24 hours), you many need to do a little plan ahead. I'm sharing how I make it...

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Bone Broth: Troubleshooting and Common Q & A

1. Can I use a crockpot for making broth? Yes! You can start and finish your broth in a crockpot. There's just 2 things to keep in mind: If the broth never comes to a full boil, you won't get that scum rising to the top that often contains impurities, to skim off. If...

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Organic Pastured Poultry

Why is it important to eat organic poultry? Chickens tend to bioaccumulate toxins, which means that pesticides in chicken feed, as well as antibiotics, end up being stored in tissues and (especially) fat. That means those toxins are being passed on to you whenever you...

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Why Your Body Needs Saturated Fat

The 3:16 JumpStart Diet is a higher fat, moderate protein, and low carbohydrate diet, with the carbs being derived from vegetables and some occasional fruit. One of the first questions we get asked is about eating high fat. Many are worried that eating high fat is not...

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Should You Avoid Cruciferous Vegetables?

Anyone with a thyroid disorder needs to be able to identify which foods are promoting their thyroid health, and which ones are making it worse. One of the questions we get a lot is, should I avoid cruciferous vegetables? Do they cause goiter? Meet the Brassica family....

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Food Combinations

As you move forward finding out more about YOU we wanted to expand on the Food Blueprint just a bit. Our goal has always been to partner with you, to empower you, and to help put you in charge of your health.  We want you to continue listening to your body and...

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Meal Planning Tips

I hope by now we’ve convinced you that being prepared with a menu, having a pantry stocked with key staples (and no temptation foods), and a little prepping ahead of time is your key to a lifetime of success!  The goal of having a plan in place is to keep you full, to...

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Recipe Spotlight

I just wanted to highlight a few recipes that I’d love for you to try! Both of these next two contain eggs.  I’ve never tried them with a chia or flax egg but I don’t see why it wouldn’t work. Turkey Meatball Soup --Here’s one my kids love and it’s perfect for healing...

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What to Bring to a Party

Have you ever been invited to a party and have to explain this new way you are eating? Sometimes I find it much easier to say I’ll be bringing some food that I can eat as well as share instead of imposing my specific needs on my host/hostess.  I got to thinking we all...

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Stress Managment

Chronic stress creates an acidic environment in the body and can kill the good populations of bacteria in your gut.  Hopefully by now you know that that can lead to inflammation in the body, digestive issues, hormone problems, and more.  Having plenty of good bacteria...

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Articles to Help Blueprint Your Food

If you’ve been tolerating all the nightshades so far, consider adding some bell peppers, or  72 hours after your last new food addition using the Blueprint Strategies. Peppers could be added to the Anytime Hash, or roasted right along with your other veggies, or eaten...

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Beans, Tomatoes and Spices, Oh My!

How did you do with your bean choice? Don’t forget to Blueprint the results! If you had no adverse reaction, you can add this food to your own personal Blueprint!  If you weren’t sure, try it again at a later time. Remember, legumes are high in carbs and can affect...

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Recipe Spotlight

Is breakfast getting boring?  If you’ve added eggs to your Blueprint, here are a couple recipes you may want to give a try and put into your menu rotation: Apple and Onion Scramble-It’s better to eat your eggs raw, soft boiled, or over easy, but eating scrambled eggs...

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Acceptable Sweeteners on the 3:16 JumpStart Program

One of the many goals of the 3:16 JumpStart Program is to eliminate sugar cravings. While we do allow some sweeteners on the program, whether or not you choose to use them is a personal decision you will have to make on your own. For some, the addition of anything...

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The Benefits of Tulsi (Holy Basil)

Tulsi, also known as Holy Basil, comes from a shrub that is native to India. Tulsi has a long list of amazing health benefits: It’s high in antioxidants. Antioxidants fight free radicals and decrease inflammation.  The immune support that tulsi provides lies within...

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The Powerful Temptation of Food

Our minds are so powerful, and this can be both a blessing and a curse. My hope is that you are feeling strong and encouraged today, now that you’ve already made it through the first week and a half.  I know you’ve been working hard, preparing food and planning ahead....

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5 Foods to Help Heal Leaky Gut

  What is Leaky Gut? The gut is designed to keep certain things in the gut, and then properly excrete them. Leaky gut is a condition that occurs due to the development of gaps between the cells that make up the membrane that lines your intestinal wall. The gut...

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8 Easy Ways to Sneak More Fat into Your Diet

  1. Start your day with a fat-packed smoothie. I love to use full-fat, unsweetened coconut milk as a base. Take a look at our smoothie recipes for more ideas. 2. Sauté foods in solid saturated fats (stable for high heat cooking) and make sure to use healthy...

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All About Bone Broth

Browse our bone broth recipes: Click here for our Chicken Bone Broth Recipe Click here for Beef Bone Broth Recipe Browse our bone broth making supplies: (Should you need any, these are our recommendations.) Click here for Bone Broth Making Supplies...

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All About Oils

Don’t Turn Good Fats into Bad Fats: Using and Cooking with Oils Every cell in your body has a lipid bilayer, so a proper balance of fatty acids is necessary if you want to be as healthy as possible. Scientists believe that the best ratio of omega 6 to omega 3 fatty...

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All About Fermentation

Why You Should Include Fermented Foods in Your Diet:
• Improves the health of your entire digestive system.
• Strengthens your immune system.
• Increases the vitamin and nutrient content in foods and increases the body’s ability to absorb those nutrients.
• Reduces inflammation throughout the entire body.
• Aids the body in detox…

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Going Nuts

You have a choice of adding in either Walnuts, Pecans, or Pumpkin Seeds. You can only choose one, and before you make that choice there are a few things you need to know. But first, if you know already that you have an allergy to any of the new foods, you should NOT...

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10 Benefits of Avocados and How to Include them in Your Diet

Most people already know that avocados are a great source of healthy fat, but they should be considered a superfood, as they are loaded with vital minerals and nutrients! 10 Benefits of Avocados: 1. Avocados are rich in monounsaturated fat, which helps reverse insulin...

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The Incredible Egg

Your next food addition is …..EGGS!! Oh wouldn’t it be nice if it were so easy and all I had to tell you was “enjoy your eggs”! I would love that. You wouldn’t have to read a 5 page treatise on eggs like you did on nuts and seeds. Why does it have to be so hard to...

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Cacao vs. Cocoa – Is there a difference?

Cacao is the name of the tree, which produces cacao pods filled with cacao beans that can be processed in different ways to create cacao nibs, cacao butter, and cacao powder.   Cocoa is the product made from the cacao tree.   “Cocoa powder is the dry solid remains of...

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Surviving Caffeine Withdrawal

We often get complaints when we tell members that they have to eliminate caffeine/coffee during the 3:16 JumpStart Program. Why does coffee (and caffeine) have to be eliminated? Caffeine puts stress on the entire endocrine system. Caffeine may not cause your adrenals...

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Going Nuts….all over again!

Your next food addition is a choice of nuts or seeds...again! You can either choose a different one from the first list (walnuts, pecans, or pumpkin seeds) or choose from this list. If you had a hard time with the first nut you added in, don't feel you must try...

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All About Beans and Legumes

There is a lot of information out there on how to properly prepare dried beans, some of it conflicting. Some would tout legumes for their health benefits, while others would say that beans shouldn’t be consumed at all. Research indicates that legumes contain several...

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Dressing Up Your Water

Getting tired of drinking water? What if you could make your water exciting? A lot of people think of water as being boring and bland. We understand; we don’t exactly crave water....but the benefits are worth it! Water helps your body detox properly, it helps the...

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Food of the Week: Cauliflower

Cauliflower is one of the cruciferous vegetables that also includes broccoli, kale, Brussels sprouts, and bok choy; among others. Cauliflower has so many amazing health properties! Studies indicate that cauliflower has anticancer properties. Eating cruciferous...

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Instructions for Preparing your 3:16 JumpStart Menu

The 3:16 JumpStart Diet can be challenging, but it really is quite simple. Menu Summary: Eat Lots of Good Fats. Eat a moderate amount of quality sourced meat, lots of vegetables, and occasionally a piece of fruit (combined with fat or protein) from the approved list....

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Foods to Eat & Not To Eat

Foods to Eat Most Organic Vegetables: including anise, artichoke, asparagus, beets, bok choy, broccoli, cabbage, carrots, cauliflower, celery, chives, cucumbers, garlic, kale, kohlrabi, leeks, lettuce, mustard greens, onions, parsley, radishes, rhubarb, shallots,...

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Grass Fed Beef

Grass Fed Beef is essential for decreasing inflammation. You’ve probably heard about omega 3’s, or have been told to supplement with them at some point. Animal based omega 3s, found in fish and grass fed beef, contain DHA and EPA which are mostly unsaturated fats....

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Juicing

Juicing extracts the water and nutrients from fruits and vegetables and eliminates the fiber. It’s a fast way for your body to absorb these nutrients since your digestive system doesn’t have to work at breaking them down first, and you’re able to consume so many more...

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The Amazing Benefits of Turmeric

Turmeric belongs to the ginger family and has been used for thousands of years for its flavor and medicinal purposes. Even in small amounts (such as flavoring food), turmeric has been proven to provide many benefits for your body and brain. Turmeric is an excellent...

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What are Nightshades?

It can be difficult to understand why there are so many foods on the “foods to avoid” list and you may be wondering why the 3:16 Jumpstart Diet is so restrictive. We wanted to explain one category of foods to you today called nightshades. The nightshades are members...

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Where to Find and Purchase Foods and Products

Dried Herbs and Spices Frontier brand or Simply Organic brand available at Whole Foods, local health foods stores, or you can find these online I like to buy Turmeric in bulk; these are the brands I trust most: Starwest Botanicals Organic Turmeric- Frontier Organic -...

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Digestive Issues (IBS, IBD, etc.) and Low FODMAP Diets

If you suffer from digestive issues like IBS, IBD, or diagnosed with SIBO, we have some tips for tailoring the 3:16 JumpStart Diet to work for you. 3:16 JumpStart Diet Recommendation #1 If you have IBS (inflammatory bowel syndrome) or IBD (inflammatory bowel disease):...

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Last Call for Nuts!

We have 3 more nut and seed choices for you! Cashews Cashews are a great source of minerals; they contain high amounts of magnesium, phosphorous, copper, manganese, and K2. Magnesium is great for preventing migraines, it helps cognitive function, and lowers blood...

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How to Map Your Food Blueprint

You will soon begin mapping your own Personal Food Blueprint for what foods you can and cannot tolerate as part of your own healing process. We will be helping you gradually add specific foods back in, one at a time, while you listen to your body for adverse...

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Tomatoes

Tomatoes are also full of valuable nutrients, like lycopene, that your body doesn’t make on it’s own. Lycopene is an anti-oxidant associated with anti-cancer properties and believed to reduce the chance of stroke. Other fruits and vegetables contain lycopene, but none...

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Anticancer Activity of Legumes

Studies have proven the anticancer activity of legumes in early stages of carcinogenesis Abstract Title: Nutrient and nonnutrient components of legumes, and its chemopreventive activity: a review. Abstract Source: Nutr Cancer. 2015 Apr ;67(3):401-10. Epub 2015 Feb 24....

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Your Cellular Healing Diet Plan

No Sugars No Grains High Fat No fruits (with a few exceptions) Adequate Protein Use the Blueprinting Strategies if you haven’t already added any of these foods to your Blueprint. Individualize this list according to your own Personal Food Blueprint. Fat Choices: Raw...

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Healthy Cheese

We love cheese in this house!! We love it with eggs, on salad, and nibbling on it all by itself. Yet, it’s difficult to find quality cheeses in the supermarket. The cheese aisle itself is a bit daunting. There is so much to choose from. Prices vary considerably. Do...

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Thanksgiving Menu

The Menu: Herb Roasted Turkey Turkey Gravy Garlic Mashed Potatoes-or-Faux-Tatoes Cinnamon Apple Sweet Potato Bake Ginger Cranberry Sauce Sage and Apple Stuffing Roasted Brussels Sprouts Cranberry Spinach Salad The Recipes: Herb Roasted Turkey If you haven't added...

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Is it OK to Eat Grilled Foods?

It IS acceptable to eat grilled foods while on the 3:16 JumpStart Diet (and beyond). BUT you should know that grilling meat at high temperatures can create cancer causing compounds; some known as heterocyclic amines (HCAs), among others. In order to ensure you get the...

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Fermentation: Troubleshooting and Common Questions

1. Can I get food poisoning from fermented vegetables? The possibility of getting food poisoning from fermented vegetables is nearly impossible. Fred Breidt, microbiologist at the US Dept of Agriculture, has said that there are no documented cases of food-borne...

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