Key Points:

  1. The focus is on natural foods which contribute to overall wellness. Foods which are good for the body, the brain and which have medicinal qualities. Foods which are chock-full of goodness i.e. nutrients; vitamins, minerals, proteins, omega 3 and phytochemicals. Foods that are tasty, enjoyable and simple to prepare.

  2. Daily goal of 1.2 grams, per kg of body weight, per day - of protein. (If you are 150 lbs this means 100 grams or 400 calories per day of protein). I have rarely seen someone succeed in weight loss with less than this amount.    

  3. 30 - 40 grams per day of Fiber. This fills you up and ensures proper digestion

  4. Adequate amount of good fats. 

  5. Seeds and nuts everyday.

  6. 3,1,2,1. Plan. 3 days Optimal, 1 day AYW (anything you want), 2 days Optimal, 1 day AYW. 


  • High density nutrients heal and maintain health,
  • Protein helps muscles,
  • Protein and fats contain enzymes (carbohydrates don't) which satiate you - which means that you'll feel less or no hunger and craving.   
  • Fiber makes you feel full and helps digest food, which means you can use it not store it as fat.
  • Seeds and nuts - are mineral, protein and fiber powerhouses. 

The 3 on, 1 off, 2 on, 1 off plan works very well. It does several things. 

  • Gets your body trained to eat optimally
  • Reduces desire for unhealthy food
  • The eat anything you want day, kicks up your metabolism - low metabolic rate is a problem with old fashioned diets and cleanses.
  • Nearly everyone reports that by week three, cravings have reduced or no longer exist. Strangely, the AYW day seems to have the effect of reducing the urge to binge. It also breaks the terrible habit of rewarding oneself with food. Important to remember we are not dogs, and we shouldn't perform for treats.
  • The 'I eat what I want' choice helps in letting go of any guilt or shame surrounding eating. 
  • The must-eat foods are delicious. If we didn't already, we learn to love food again. 
  • It's fun.  

An affirmation for healthy eating! 

"Eating well, fuels my amazing body and makes my skin beautiful". 

Note: If you are vegan, vegetarian, have allergies, crones disease or IBS - Let's make a custom list.  

Top List

Eat all you like. (2/3rds - by volume - of daily intake):

The vegetables on this list are powerhouses of nutrients. They are delicious and there's no shortage of variety. 


Vegetables in the onion family are anti-allergy, antioxidant, anti-cancer, anti-histamine, anti-inflammatory, antibacterial, antifungal, and antiviral. (genus: Allium in the Allioideae subfamily of the Amarylidaceae family)

  • Chives
  • Garlic
  • Leeks
  • Onion
  • Shallot


Asparagus is diuretic, detoxifying, and contains antioxidants. (family: Asparagaceae)

  • Asparagus


Cruciferous vegetables, especially the Brassica vegetables, are the cancer-fighting vegetables, (genus: Brassica in the family Cruciferae or Brassicaceae).

  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Chinese cabbage (Napa cabbage) 
  • Collard greens
  • Kale
  • Turnip 
  • Arugula (rocket) 
  • Radish
  • Watercress


The Goosefoot family includes detoxifying roots (beets) and highly nutritious greens. (Family: Amaranthaceae / Chenopodiacae) Note; seeds used as alternative grains amaranth and quinoa are from this family and on the 'Middle List' (below) 

  • Beet
  • Chard
  • Spinach


In this nutritious family, the colorful squash and melons contain important carotenoids.
(family: Cucurbitaceae)

  • Cantaloupe
  • Cucumber
  • Melons
  • Pumpkin
  • Squash
  • Watermelon
  • Zucchini


The upside: colorful nightshade vegetables contain vitamin C and important antioxidants such as lycopene and lutein. The downside: nightshade vegetables also contain drug-like chemicals called glycoalkaloids. (Nicotine, the glycoalkaloid in tobacco, is one example.) Glycoalkaloids cause joint and muscle pain in some people (family: Solanaceae)

  • Bell (red, yellow, green) peppers
  • Hot Peppers: example Habañero pepper, Jalapeño pepper
  • Eggplant
  • Tomato


Fiber and phytochemicals combine in carrots, celery, and other umbelliferous vegetables.
(family: Umbelliferae)

  • Carrot
  • Celery
  • Cilantro
  • Cumin
  • Dill
  • Fennel
  • Parsley
  • Parsnip


Herbs and spices are valuable for endless health benefits and also to add flavor. The list is almost endless. Here is a list of a dozen herbs and spices that will add flavor and goodness to many foods.  

  • Black pepper
  • Ginger 
  • Cinnamon
  • Cardamom 
  • Paprika 
  • Allspice and bay leaves 
  • Oregano 
  • Chili flakes 
  • Turmeric 
  • Basil 
  • Cumin seeds 
  • Nutmeg 

NURTUREMENT (OK, not a food group, but nutritious nonetheless)

  • Love
  • Kindness
  • Self acceptance
If you are this far down the list, you are already doing great. Really. Love, kindness, self-acceptance are fuel for the journey. Take on as as much as you can stand ~ and feel great about what you are doing. Deciding to eat a nature-based diet is one of the most valuable gifts you could ever give to yourself. Be easy, take your time. You are doing the right thing, right now. jc  

Middle List

Eat often and sparingly.

The foods on this list are rich in nutrients. They are also higher in energy. Amounts/serving size are listed as suggestions. A daily plan might include two things from this list with each meal and two more as snacks.

Because calorie counting is not a part of this food plan, it will be good to be aware of 2 things

1. What feels like enough 2. What impact the choices are having on the daily weigh in.

This honors 2 key principles of the plan: a) intuition on the front-end and b) management through data on the back-end.

Practically speaking - If you are adding significant weight, it could be coming from this list and you can cut back. If you are losing too much, you might want to add from this list. And we can figure out this during weekly coaching meeting or daily check in). It's much easier to address issues working together. Remember too, there is no success or failure - just results. We'll continually make adjustments to maintain a healthy trajectory.

A note on methodology: My inner perfectionist would like to offer more specific amounts, but I remind him that we're practicing 'fine art' - not 'paint-by-numbers'. The goal of the plan, especially with these foods, is to take the time and care, to see what works for you. We have 100 days to figure this out. The daily weigh-in will create awareness and by the time we are halfway through, the only measuring devices needed will be eyes, nose and taste buds!

Protein rich: (F = high in fiber)

  • Nuts 1 oz F
  • Nut butter 2 tablespoons/1 oz F
  • Cheese 1 oz (four sandwich slices)
  • Eggs 2 or 3
  • Seeds: Chia, flax, pumpkin, sunflower, sesame 4 tablespoons F
  • Fish, Lean chicken, Pork or Lean beef - one piece 2/3rd the size of your hand.
  • Milk two cups
  • Beans 1 cups F
  • Lentils 1 cup F
  • Whole grains 1 cup (Great examples are amaranth, millet, barley, oats and quinoa) F
  • Yogurt nonfat or regular fat 1 cup

Healthy Fats

  • Oils Olive/coconut/avocado/sesame and butter 2 tablespoons/15 ml
  • Avocado 1 F
  • Dark chocolate 1 oz


  • Potatoes (1 russet potato or equivalent)  
  • Yams 1
  • Green beans 1 cup
  • Peas 1 cup
  • Apple 1
  • Orange 1
  • Banana 1
  • Berries 1 cup
  • Pineapple 1 cup
  • Probiotic drink Water Keifer, Kombucha 1 cup.


Bottom list

Eat none (or very little) of these. Except on AYW (anything you want) days.

Think of these foods as anchors: Anchors are heavy, designed to sink and hold you in place.   

  • Anything white *
  • Sugar
  • Any drinks with calories
  • Fruit Juice
  • Alcohol
  • Fries
  • Cake
  • Cookies
  • Donuts
  • Cupcakes 
  • Bread
  • Pasta
  • Pizza
  • Taco hell, Macdonalds, Burger King etc (drive right-on-by)
  • Fancy Coffeehouse Drinks. 1 Latte per day is good, but no Venti-sized frappachwhateves
  • Ice Cream  

* Except Potatoes, yogurt, milk & cheese which are on the Middle list.