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Baby Steps to Better Nutrition & a Healthier Lifestyle
Introduction & Getting Started
Introduction
Tips for Habit-Building
Printable Checklist
Meet Pacer
Taking Stock
1. Eliminate the Worst of the Worst.
Cut out bad fats, artificial sweeteners, and excess junk
Fats & Oils
Good & Bad Fats
Rough Approximation of Omega-6 to -3 Ratios in Oils & Fats
Sweeteners
Good & Bad Sweeteners
Substituting Natural Sweeteners
Put it into practice.
Resources & References
2. Make Simple Substitutions.
Begin with Easy Changes
Tips & Tricks for Introducing Changes
Nutritious Grab-and-Go Snack Ideas
Put it into practice.
Resources & References
3. Eliminate Allergens.
Why & What?
How?
Elimination Diets
Tips for Eating/Cooking Without Gluten, Dairy, and/or Eggs
Resources & References
Check-In
4. Add Probiotic Foods.
Why Probiotics?
How to Get Probiotics
Recipes for Simple Ferments
SIDEBAR: What about soil-based organisms?
SIDEBAR: What about histamine?
Put it into practice.
Resources & References
5. Cook from Scratch.
What & Why
Food Safety Best Practices
Tips & Tools for Learning to Cook
Choosing Healthy Cookware
PEP TALK: Toddling isn't dawdling.
Put it into practice.
Resources & References
6. Add Variety.
Variety in Your Diet
Put it into practice.
Resources & References
7. Increase Your Food Quality.
Food Quality Matters
Do What You Can
Put it into practice.
Resources & References
8. Consider More than Muscle Meat
Meat, Bones, and Offal
Meat on the Bones
Bone Broth
Gelatin
Offal (Organ/Variety Meats)
Put it into practice.
Resources & References
9. Healthy Skin & Hair.
Choosing Less-Toxic Products
DIY Hair Products
Don't Overdo It
PEP TALK: Keep on scutin'
SIDEBAR: Drinking Water
Put it into practice.
Resources & References
10. Healthy Cleaning Products.
When Cleaning Is "Dirty"
Keep it Clean
Put it into practice.
Resources & References
11. Sunshine
Vitamin D
Good Morning, Sunshine!
SIDEBAR: Modern Problem, Modern Process
Put it into practice.
Resources & References
12. Earthing
What is earthing/grounding?
How do you ground yourself?
Put it into practice.
Resources & References
13. Posture
Stand Up Straight
It Starts with the Feet
SIDEBAR: The Toilet
SIDEBAR: Oral Posture
PEP TALK: Race with grace
Put it into practice.
Resources & References
14. Get Moving.
Why Move?
Don't Exercise, Move
Put it into practice.
Resources & References
15. Breathing Well
How & Why
Put it into practice.
Resources & References
16. Sleep
Sleep Matters More than You Think
Set the Stage
Put it into practice.
Resources & References
17. Stress Management
Stress is Good...Sort Of
Reduce and Manage
Put it into practice.
Resources & References
18. Consider Supplements.
Why Supplements?
SIDEBAR: MTHFR
Put it into practice.
Resources & References
19. A New Approach to Illness
Part 1: Symptoms Are Not Illness
Part 2: What to Do During Illness
Put it into practice.
Resources & References
Keeping it Up & Moving Forward
Race with Grace
Put it into practice.
BONUSES
Printable Labels
$10 off Kids Cook Real Food
Lacto-Fermentation or Allergy-Free Cooking eBook & Video Package from Traditional Cooking School
25% off Essential Oil Profiles by Lea Jacobson
Teach online with
Resources & References
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