My philosophy on nutrition is one that supports the body for day to day activities and for healthy exercise and play. Some of these are bad for obvious reasons (ie sugar, flour) and some seem to stir up some questions.

I utilize diet/nutrition as a ‘healing’ source and also for providing nutrients for support for function and recovery. The reason legumes is a ‘do-not’ list is simply due to the variants in all of us. In other words, some of us can digest legumes more efficiently than others. For those that have no problem with legumes, dairy might be difficult for them and vice versa for those who have difficulty digesting legumes, dairy may not bother you. The point is we are all different and our bodies (ie genetics) varies and we must find what works for us as individuals, not a cookie cutter approach based on dogma, belief systems or fad diets. 

Either way you must understand that some things that do actually bother you on a cellular level may not present with signs other than lethargy and /or bloating. These are signs that your body is struggling with digestion. So, the goal is to clean up all possible threats to your system and allow it to heal in and of itself.

When it pertains to grains and bran’s, the idea here is to eliminate allergic responses. Again, these responses may be subtle and somewhat undetected (read under headaches) but they are there and over time they can destroy your GI tract. 

Most of you know someone or have heard of someone that has a ‘gluten intolerance’ or Crohn's disease.  This happens when a protein that originates from grain & wheat causes a gut irritation or inflammation of the digestive tract which can increase its permeability (food or substance ability to exit the gut into the body or vice versa - and this is BAD!).  When these foods or substances enter our bodies or blood stream our bodies natural defenses kick in and boom you end up with some serious inflammatory responses and some as serious as Crohn's.  

Below is a basic outline of food choices and guidelines.  My nutrition plan for you may vary based on your needs and willingness to change a few things, but in general this is a great starting point. 

    Lean Protein:
    • Grass fed beef
    • Free range chicken & eggs
    • Wild caught fish & shellfish
    Good Fats:
    • Avocado
    • Coconut Oil, milk & unsweetened flakes
    • Olive oil
    • Some nuts & seeds: Macadamia & walnuts are ideal
    Veggies/Carbs: (Organic Preferred)
    • Broccoli
    • Spinach
    • Kale
    • Cabbage
    • Asparagus
    • Cauliflower
    • Onions
    • Sweet Potato - primary use for post workout and high intensity athletes (including weekend warriors!)
    • White Rice - this is reserved for those in high level sports (collegiate or professional level) and as a change to the daily sweet potato to help change things up. 

    NOTE: Frozen veggies are not ideal, however I recommend always having a few bags on had just in case. We cannot always plan ahead for unforeseen situations.

    Fruits & Berries (Organic Preferred)
    • Blueberries
    • Raspberries
    • Blackberries
    • Strawberries
    • Melons
    Now for the do NOT’s:
    • ALL grains & flour products
      Examples: Breads/ grains / cookies/ cake/ scones/ tortillas / pastries…etc…..
    • ALL sugars
      Examples: Soda’s / capri suns / jamba juice / naked juices….etc…..
    • Artificial sweeteners
    • potato’s / corn / beans / rice
    • peanuts
    • All processed foods
      NOTE: If there are more ingredients on the label than in your personal name and address, put it down and walk away!
    • Dairy
      NOTE: YES dairy. I know, how bad can milk, yogurt or cheese be. It is based on an allergic response not a ‘good v. bad’ idea. This is something that most re-introduce after the 14-day initial period. Please try no dairy for 2 weeks and see how you feel and then re-introduce and see how you feel after. Chances are you will do just fine, but try it and see.
    Low Back Pain with Disc Involvement


    • Pain, deep in the hip
    • Pins and needles down the leg, into the calf and/or foot and toes
    • Numbness in the lower leg, foot and/or toes
    • Weakness: you can not move your toes, walk on your heels or toes


    • As above, when the disc becomes involved at this level there have been micro-traumas to the disc over the years and it is finally weakened enough to bulge, protrude or herniate into the nerve root space

    What to do?

    • Typically this one is an immediate spinal ortho referral, MRI to gauge severity and possible surgery depending on severity. NOT ALL DISC problems are surgical. Quite a few can be handled conservatively.


    • Pain that radiates from your lower (lumbar) spine to your buttock and down the back of your leg
    • Usually only one side of the body is affected
    • Pain in the rear or leg that is worse when sitting
    • Hip pain
    • Burning or tingling down the leg
    • Weakness, numbness, or difficulty moving the leg or foot
    • A shooting pain that makes it difficult to stand up


    • Irritation of the nerve root of the lower lumbar and lumbosacral spine
    • Muscle spasms in the back or buttock
    • Sciatic nerve becomes pinched, usually by a herniated disk in your spine or by an overgrowth of bone on your vertebrae.
    • True Sciatica is generally linked to disc involvement but not usually as intense as far as pain and nerve symptoms (loss of feeling and strength in the lower legs and feet)
    Piriformis syndrome


    • Acute tenderness in the buttocks and sciatica-like pain down the back of the thigh, calf, and foot
    • Symptoms often become worse after prolonged sitting, walking, or running and may feel better after lying down on the back


    • Lumbar herniated disc
    • Degenerative disc disease
    • Piriformis muscles runs from your lower spine to the top of your thigh bone. When this muscles presses on your sciatic nerve the pain is caused.

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