Why would you want a personal Menu?

I used to enjoy sitting in a diner booth, choosing an item in the menu, and pointing to it so it magically appeared in front of me. But now I understand those menus are full of dangerous consequences and I can't eat like that anymore. I don't know who can because our food and the preparations and tinkering with it are usually out of normal healthy boundaries.

So I made a guide for myself and you, if you like.

I wanted to take effort out of the question of what to eat. I suspect we all get a little warped when the food we "should eat" confronts the food we "crave", especially in the moments when we are tired, hungry, and feel needy. But we can do a lot of the hard lifting with preparation.

Here's the link to making your personal menu...

Dr. Mark Hyman always has a charming way of putting things. He says...

“Feeling like crap has become normalized, but it’s not normal.”

Dr. Mark Hyman, American physician, author, and podcast host.

When Your Food is Abusing You, It's Time to Take Control.

Take this challenge because you deserve to feel better. Follow these suggestions, using the rules of good nutrition, to make your personal menu. You will...

• Reduce hidden inflammation

• Understand the connection between what you eat and how you feel

• Take back control of your energy, focus, and vitality

  Make Your Menu Guide

  This free guide explains everything more thoroughly but here's the skinny version:

Step 1: Name your diner and list your favorite foods that nourish and sustain you so you can be your best.

Pretend you are the manager of your own private diner. This special diner serves only your and your family. It deserves a name so give it a creative name, for example: The Wacky East Street Diner.
Draft a list of favorite meals and snacks for each category and list them. The list will be expanded as you go so this is the beginning.

• Breakfast

• Lunch

• Snack (only one)

• Dinner

Tip: Post this list on your fridge or save it on your phone. This is the backbone of your soon-to-be-favorite diner.

Step 2: Follow these "Reset Rules" for 2 weeks. If you are feeling good, you may just keep them for your basic food program.

✅ Rule #1: Prioritize Protein
Every meal should include protein: eggs, beef, chicken, fish, pork, cheese (if tolerated). Build your body with quality fuel. It is the foundation of sound health.

🚫 Rule #2: Cut Out Sweets (Yes, even the sneaky ones.)
No sugar, sweetened yogurts, fruit juices, smoothies, or commercial salad dressings. This will be a huge light bulb moment! If you find you are negotiating around this one, it is a warning sign that sweets are a problem.

⚠️ Rule #3: Eliminate Bread products and Dairy for these 2 weeks as you make some corrections.
Gluten in wheat flour and sugar in any form are the big offenders. For the best dairy: seek out A2 cow's milk, goat, or sheep dairy. Avoid processed, hormone- and antibiotic-loaded dairy if you can. Go with raw dairy if you have the choice.

💡 Rule #4: Swap In Healthy Fats

Say YES to real butter, coconut oil, avocado oil, olive oil, animal fats (lard, tallow), and fatty fish like sardines.
Say NO to industrial seed oils (soybean, corn, canola, etc.).

Step 3: Consider Lifestyle Tweaks to Support the diet reset

• Fast overnight: This is not usually as difficult as it seems. Eat dinner early and delay breakfast a little later than you are used to.

• Eat slowly: Let your body register fullness.

• Track your progress: Every few days, jot down how you’re feeling.

• Stay hydrated & salt smart: As you lose water weight, you may need more salt and electrolytes.

• Work with your doctor: If you're on medication, especially for thyroid, blood pressure or diabetes, stay in touch with your provider. Dietary changes may require medication adjustments.

Step 4: Reintroduce with Curiosity

After 2-3 weeks, try adding an eliminated food back into the diet — one food every other day. Notice how your body responds. You might be surprised.

Now you know a little more about this process, would you like to have a complete PDF that guides you through these and more steps and tips? For the download click:

My question for you: Have you downloaded this guide and what did you think? Link for comments at the top.

Become strong.
— Jolinda