Use The Wellness Repair Food Facts list in conjunction with The Wellness Repair Plan.

Fruit – Enjoy 1 serving per day

• blackberries
• blueberries
• cranberries
• goji berries
• raspberries
• strawberries

Fruit – Occasional

• african mango
• apples
• apricot
• avocados
• banana
• cantaloupe
• camu-camu
• cherries
• cherry tomatoes
• figs
• grapefruit
• grapes
• honey dew melon
• indian gooseberry
• lemon
• lime
• kiwi
• mango
• nectarine
• orange
• papaya
• passion fruit
• peach
• pear
• pineapple
• plums
• pomegranates
• rhubarb
• tangerines
• tomatoes
• watermelon
• all other fruits

Veggies – Preferred

• artichoke
• arugula
• asparagus
• beets / beet greens
• bell peppers
• bok choy
• broccoli
• broccoli rabe
• brussel sprouts
• cabbage
• carrots
• cauliflower
• celery
• collards
• cucumbers
• eggplant
• garlic
• green beans
• green onions
• hot peppers
• Jerusalem artichoke
• kale / collard greens
• lettuce
• mushrooms
• olives
• onions
• parsnip
• peppers
• pumpkin
• radish
• romaine lettuce
• sea vegetables
• snap peas imported
• snap peas domestic
• spinach
• squash
• summer squash
• sweet corn
• sweet peas
• tomates
• turnip greens
• watercress
• wheat grass
• winter squash

Veggies – In Moderation / buy seasonal to save money 

• brown / wild rice
• beans
• potatoes
• sweet potatoes
• quinoa

Nuts & Seeds

• almonds – organic, raw
• brazil nuts – organic, raw
• cashew nuts – organic, raw
• chia seeds – organic, raw
• coconut
• flax seeds – organic, raw
• hazelnuts – organic, raw
• hemp seeds – organic, raw
• macadamia nuts – organic, raw
• peanuts – organic, raw
• pecans – organic, raw
• pine nuts – organic, raw
• pistachios – organic, raw
• pumpkin seeds – organic, raw
• sesame seeds
• sunflower seeds – organic, raw
• walnuts – organic, raw
• nut butters – organic, raw
• seed butters – organic, raw

 Spices

• basil
• black pepper
• cayenne pepper
• chili pepper
• chives
• cilantro
• coreander seeds
• cinnamon – organic
• cloves
• coriander
• cumin
• curry powder
• dill
• dried herbs
• fennel
• garlic
• ginger
• mint
• mustard seeds
• nutmeg
• oregano
• paprika
• parsley
• peppermint
• rosemary
• sage
• sea salt
• tarragon
• thyme
• turmeric – with a pinch of fresh ground black pepper, served with fat and heated (to increase bioavailability)

In jars or bottles / condiments, oils, vinegars

• almond butter – organic, only almonds
• almond oil – organic, unrefined
• apple cider vinegar – raw, with “the mother”
• avocado oil – organic, unrefined
• balsamic vinegar – organic
• canned beans (chickpeas, kidney, black) –  organic and in cans with BPA free lining
• coconut oil – organic, unrefined
• coconut vinegar – organic
• coconut aminos – organic
• cocoa – organic
• extra virgin olive oil – organic
• extracts (vanilla / almond) – organic
• ghee – organic
• grape seed oil – organic, unrefined
• guacamole – organic when possible
• hummus – organic
• kimchi – organic
• macadamia oil – organic, unrefined
• mayo (grapeseed oil)
• mustard (stone ground)
• olive oil – organic, unrefined
• peanut butter – organic, only peanuts
• salsa – organic
• sauerkraut – organic
• sesame oil – organic, unrefined
• palm oil – organic, unrefined
• walnut oil – organic, unrefined
• NO canola oil

 In jars or bottles – In moderation

• raw honey
• stevia

Meat – along with dairy is the most important to buy organic to avoid eating antibiotics and hormones

• beef – organic, grass finished if you can, 90% lean or higher
• bison – organic, grass finished if you can, 90% lean or higher
• chicken – organic, free range
• duck – organic
• eggs – free range and organic, Omega 3 enhanced optional but I’ve not found it to be a good value
• jerky – organic, nitrate free
• lamb – organic, grass finished
• turkey – organic, free range
• quail – organic
• venison and other wild game
• NO pork

Fish – Wild caught only, NO farm raised

• Anchovies
• Butterfish
• Croaker (Atlantic)
• Flatfish (Flounder, Plaice & Pacific Sole)
• Flounder
• Haddock (Atlantic)
• Hake
• Herring
• Mackerel (N. Atlantic, Pacific Chub)
• Mullet
• Perch (Ocean)
• Plaice
• Pollock
• Salmon (Canned)
• Salmon (Fresh)
• Sardine
• Shad (American)
• Sole (Pacific)
• Squid (Calamari)
• Tilapia
• Trout (Freshwater)
• Whitefish
• Whiting
• NO shellfish

Dairy – raw or low temp processed, only if not intolerant, important to buy organic to avoid eating antibiotics or added synthetic hormones.  There’s no such thing as hormone-free dairy.

• butter – organic, full fat, from grass fed cows
• cheese (cows, goat, sheep) – full fat, from grass fed animals
• cottage cheese – organic, full fat, from grass-fed cows
• greek yogurt – organic, full fat, from grass-fed cows, no artificial sweeteners
• kefir (cultured goat milk) – from grass fed goats
• milk (cows, goat)- raw, organic, full fat, from grass-fed animals
• sheep yogurt – from grass-fed sheep
• sour cream – organic, from grass-fed cows
• any other raw dairy

Occasional Indulgences

• dark chocolate – 72% or more cacao and without GMO soy

 Supplements

• brown rice protein powder, but only if intolerant to whey protein
• greens powder
• magnesium glycinate
• Omega-3 fish oil – See the latest Labdoor rankings for the best value.
• vitamin D3 – See the latest Labdoor rankings for the best value
• whey protein concentrate powder – grassfed

Keys to Remember

• Eat real food.  Real food is grown or raised, is most easily identified as having only one ingredient and usually doesn’t need a label of ingredients.
• When buying a product with blended ingredients, make sure all are real food and aim for 5 ingredients or less.
• Important: Heed the specifications like organic, raw, grass fed, etc. All that stuff combined makes a huge difference in effectiveness.

Note that a ‘USDA Organic’ label usually also means the product is GMO free as well, even if there’s no additional ‘Non GMO Verified’ label.

Avoid Genetically Modified (GMO) and Processed Food

GMO and chemically processed food activates hormones that cause hunger, fat storage, artery inflammation, inability to concentrate, bad moods, addiction, gas and even major diseases.  Steer clear of:

• unfermented soy – basically all soy except soy sauce. Soy is everywhere so this takes some diligence in label reading.
• highly refined cooking oils (corn, soy, canola) – cause inflammation and bad cholesterol.
• all artificial sweeteners including natural ones – cause fat storage, make you hungrier and decrease metabolism
• all chemicals and preservatives
• added sugar and especially high fructose corn syrup – addictive, high glycemic load, causes brain fog, increases risk for dimentia
• pesticides – endocrine disruptors, choose organic food to avoid pesticides
• corn and grain fed beef – causes inflammation (grass fed beef reduces inflammation)
• grains – high glycemic load, blocks nutrient absorption, makes you hungry
• dairy – if intolerant

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