21 Healthy Foods to Lose Weight and Heal Your Body from the Inside

21 Healthy Foods to Lose Weight and Heal Your Body from the Inside | Foods to Eat for Dry Eyes and Disease Prevention

Food can be the ultimate source of healing or the ultimate destruction of your body. Once you clear away the junk that’s clogging your body from years of poor diet (by the way, it’s not your fault... it’s the government, big pharma, and factory farms), you will unclog your mind as well.  You’ll be able to tap into your healthiest and happiest you.

All of this starts with plants!

A healthy, plant-based diet is the consumption of nutrient-dense plant foods while minimizing processed foods, oils, and animal foods (including dairy products and eggs). It encourages lots of vegetables (cooked or raw), fruits, beans, peas, lentils, soybeans, seeds, and nuts.

Plants help balance our hormones, maintain a stable blood sugar and pressure, and generally fuel all of our systems in a cleaner, more efficient way.  Plant-based foods are nature’s way of giving us sun-powered health at its most delicious. There are virtually no nutrients in animal-based foods - including protein and iron - that aren’t better provided by plants.  They can supercharge your body, reduce diseases like cancer, heart disease, diabetes, osteoporosis, and help you live the life you’ve always dreamed of.

Research done by Drs. T Colin Campbell, Caldwell B Esselstyn Jr., and John McDougall have shown that changing diet to include more plant based foods and less animal-based foods can help you live longer, feel younger, lose weight, have more energy, preserve your eyesight, keep your mind sharp, and have a more vibrant sex life.  They also discuss that it can eliminate your need for pharmaceutical drugs, especially for treating things like depression, type 2 diabetes, and high blood pressure.

Fiber

Fiber is at the top of the list of health benefits of plants.  Fiber helps “scrub” our intestines clean of all the junk that inhabits them on a daily basis.  Since we don’t digest fiber, it helps move things along from entrance to exit, but also absorbs chemicals and toxins along the way out.  A lack of fiber can cause constipation, bloating, hemorrhoids, gas, and diseases like intestinal or colon cancer.

The more fiber you eat the lower your risk for diabetes, high blood pressure, high cholesterol, and rectal and colon cancer.  

Phytochemicals

Phytochemicals, such as carotenoids, act like shields that soak up invaders and keep them from harming the plants’ tissues.  Our bodies cannot fight against these free radicals, industrial pollutants, or toxins hiding in animal foods. These cause our bodies and tissues to start breaking down, which can lead to Alzheimer’s, dementia, cataracts, hardening of the arteries, cancer, emphysema, and arthritis.  If we eat plants, they lend us their powers to fight these toxins. Each plant has its own fighting ability, which is why a variety of plants is key to your diet.

A side bonus of phytochemicals is that they help with wrinkles by protecting your skin from damage and helping your skin produce more collagen.  Whole grains are packed with B-complex vitamins which help with glowing skin.

Carotenoids are responsible for giving fruits and vegetables like carrots, tomatoes, and bell peppers their bright orange, yellow, and red hues. A few types of carotenoids, including zeaxanthin, lutein, and beta carotene, play a critical role in maintaining eye health.  They benefit our eyes by guarding against vision loss, while improving one’s ability to see colors and fine detail. Additionally they also play a role in protecting our eyes against damaging effects of UV light we encounter outdoors as well as blue light from our computers, phones, tablets, and TVs.  

Susan Levin, MD, RD, staff dietician with the Physicians Committee for Responsible Medicine says

“Women who follow vegan diets are often healthier than [those] who consume meat, thanks to eating lower levels of saturated fats (BAD omega-6’s, more on this later) and cholesterol and higher levels of fiber, folate, and cancer-fighting antioxidants and phytochemicals.”

Let’s dive into inflammation and what it causes.

Chronic (Long-Standing) Inflammation

Inflammation is a BIG deal.  Most disease is some form of inflammation, so battling inflammation is a key component to battling your dry eye and other eye diseases.  An estimated 80% of visits to doctor’s offices are for issues relating to a chronic disease, which stems from chronic inflammation of the body.  The CDC states that 7 out of every 10 Americans die of chronic disease.

According to Dr. Mercola in the article How Inflammation Affects Every Aspect of Your Health,

“The presence of inflammation is what makes most disease perceptible to an individual.  It can and often does occur for years before it exists at levels sufficient to be apparent or clinically significant… One could also argue that without inflammation most disease would not even exist…. The fact that your immune system drives the inflammatory process in disease is well established.  Unfortunately Western medicine offers little in the way of actual answers as to managing or overcoming the Autoimmune process… The typical approach to therapy is generally to suppress the immune response with Immune suppressive agents or sometimes steroids (Restasis and Xiidra perform this way for dry eye).  Both approaches are designed to reduce inflammation but neither stops the underlying disease processes or allows for damaged tissues to regenerate… Unless you turn OFF the actual cause of fire (inflammation), all you have done is postponed the inevitable and potentially destroyed more of the building (your body) in the process, by allowing the fire (inflammation) to smolder in a subclinical fashion.”

 

Let’s also look at the DEWS II (The Tear Film and Ocular Surface Society’s Dry Eye Workshop in 2017) definition of dry eye, in which it states that inflammation is one of the key reasons for dry eye.

“Dry eye is a multifactorial disease of the ocular surface characterized by a loss of homeostasis of the tear film, and accompanied by ocular symptoms, in which tear film instability and hyperosmolarity, ocular surface inflammation and damage, and neurosensory abnormalities play etiological roles,”

Short Term Effects of Inflammation on the Body

  • Dry Eye
  • Headache
  • Fatigue – feeling tired
  • Dilated pupils
  • Stiff neck and shoulder pain
  • Back pain
  • Increased heart rate
  • Sweaty palms and feet
  • Upset stomach
  • Depression

Long Term Effects of Inflammation on the Body

Meat is loaded with saturated fat, which contributes to the following chronic conditions:

  • Dry Eye
  • High Blood Pressure
  • Type 2 Diabetes
  • High Cholesterol
  • Heart Attacks
  • Strokes
  • Heart Disease
  • Alzheimer’s
  • Thyroid Disease
  • Arthritis
  • Cancer
  • Allergies
  • Psoriasis and Eczema
  • Osteoporosis
  • Digestive conditions such as colitis and diverticulitis

#1 Way To Reduce Inflammation: Plant-Based Alkalizing Diet

Katherine Thurer, MD explains “Diet is HUGE! It has an enormous role in every aspect of our health across the board.  Switching to an anti-inflammatory diet is the number one thing I recommend.”

The quote above sums up the importance of eating to combat inflammation. Plants have an incredible alkalizing effect on the body, which fights inflammation.  A diet high in whole plant foods can help rebalance the body’s estrogen levels since all that fiber helps rid the body of excess substances it doesn’t need, including detoxified hormones.  Plant-based diets can also reverse obesity, which is linked to diabetes and high blood pressure.

21 Healthy Foods to Lose Weight and Heal Your Body from the Inside

1. Organic Leafy Greens

Leafy green vegetables are so important for your body to feel well and work properly. They provide tons of antioxidants, filling fiber, and other vitamins and minerals. Plus, they're easy to add into a smoothie for breakfast or toss together with other foods on this list for a salad at lunch.

2. Organic Avocado

You all know how much we love avocado, and that's because it provides a healthy dose of high quality fat! Eating avocado will not make you fat and will actually help your body function at an optimal level. Healthy fats improve your skin, hair, eyes, and heart and are great for any weight loss plan. Throw half an avocado into a smoothie or chop some up into your salad or eggs.

3. Organic, Raw Nuts

Instead of reaching for the chips when you need some crunch, reach for a handful of nuts instead. As with all high-fat foods, you'll want to watch how many you eat because they are high in fat, but they're full of healthy fats your body needs. You can have them as a snack or toss them into a salad.

4. Wild, Sustainable Fish

If you purchase wild caught, sustainable fish and you know the source, it can be a great source of omega-3 fatty acids in your diet. Our brains and bodies need omega-3 fatty acids to function properly, and our eyes benefit greatly from a great ratio of omega-3 to omega-6. Enjoy fish a few times per week to make sure you're hitting this goal, and make sure it's not fried!

5. Organic, Ground Flaxseed 

We love flaxseed because it's a fabulous source of omega-3 fatty acids, which we discussed above. Regular consumption of flaxseed is great for your skin. It also may help prevent cancer and facilitate weight loss. The lignans present in flaxseed help in combating high levels of estrogen. We prefer to use flaxseed meal, or ground flaxseed, because it's easier for the body to digest.

6. Organic Chia Seeds

Chia seeds are another great seed we love, and they're so easy to add into smoothies, soups, salads, and even healthy baked goods! Chia seeds are loaded with omega-3s and healthy fats, as well as a good dose of fiber. They may benefit those trying to lose weight and may help manage cholesterol, heart disease, and diabetes.

7. Organic Broccoli

A favorite of ours! Broccoli is awesome because it's an excellent source of vitamins C and K, folate, potassium, and fiber.  The vitamin C in broccoli builds collagen, which forms body tissue and bone, and it helps wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals. Use broccoli in smoothies, soups, salads, as a side dish, or as a snack with hummus or another healthy dip.

8. Organic Sweet Potatoes

One of the key nutritional benefits of sweet potato is that they're high in an antioxidant known as beta-carotene, which is a derivative of vitamin A. Vitamin A is essential for the eyes and vision, and is super beneficial for those of us with dry eyes (although, never in high amounts!) Enjoy sweet potatoes roasted or baked, like you would any potato!

9. Organic Kidney Beans

This is a great plant based protein that's high in not only protein but fiber as well. Kidney beans may be beneficial for those with heart disease, cancer, diabetes, and they can help control appetite in those trying to hit or maintain a healthy weight. Make a nice dip, throw them into a bean soup, or have them as a side dish.

10. Organic Olive Oil

Back to the healthy fats! We love olive oil because it contains a nice amount of monounsaturated fats and antioxidants. It's perfect for cooking, and we use it often along with coconut oil and avocado oil. 

11. Organic Avocado Oil

Maybe this one should be lumped under avocados, but we're keeping it separate because it's so important. Avocado oil is one of the best oils to cook with because it's rich in oleic acid, omega-3s, and it can improve cholesterol, high blood pressure, and heart health. We use this to cook everything from eggs to stir fry.

12. Organic Chickpeas

Another healthy source of fiber and protein for our list! We love chickpeas and they're great for both weight loss and overall body health. We recommend making hummus or roasting them into a crunchy snack.

13. Organic Gluten Free Oats

We don't advocate a ton of carbs most of the time, but organic oats can be a great, filling breakfast, lunch, or snack. They're full of fiber and healthy carbohydrates, and they're great for cholesterol. Make sure to choose gluten free because, even though oats are naturally gluten free, they're often made in factories that process gluten.

14. Organic Carrots

Carrots are an amazing source of vitamin A and C, making them super healthy for the hair, eyes, and skin. Carrots make a wonderful snack for anyone, and they can be used in so many dishes for any meal of the day. In addition, they're easy to take on the go for road trips and plane rides.

15. Organic Turmeric

Turmeric is a great spice to add into your daily diet because it's scientifically-proven to prevent heart disease, cancer, and Alzheimer's. It's also a potent anti-inflammatory and contains antioxidants that may improve symptoms of depression. We love this spice for many reasons, and we love making all sorts of stir fries with it and throwing it into our smoothies.

16. Organic Cacao Powder

Do you love chocolate? If you do, this is your next best friend. Cacao powder is an awesome alternative to chocolate or regular cocoa powder because it's full of calcium, iron, and magnesium, and you can use it for recipes that call for cocoa powder. Don't forget to toss it into your green smoothie!

17. Kimchi

Kimchi is great because it's easy to flavor any dish with, and it's full of antioxidants that can help fight cancer, heart disease, acid reflux, and overall aging. Snack on kimchi or throw it on top of your salad for a healthy dose of these antioxidants.

18. Organic Unrefined Coconut Oil

This should be higher up on the list, but it's in no particular order. We love coconut oil for cooking, moisturizing, blending with our coffee in the morning...you name it. Coconut oil is full of healthy fats that are wonderful for weight loss, dry eyes, and more.

19. Organic Brazil Nuts

Brazil nuts are a wonderful snack because they contain monounsaturated fat, which is a healthy fat, and they also contain protein. They're a great source of selenium (important for thyroid conditions), magnesium, calcium, and zinc as well. All you need is two Brazil nuts per day to notice the benefits!

20. Organic Berries

We lump them all into one group this time, but berries are so high in antioxidants that you can't leave them out of your diet. This includes blueberries, raspberries, blackberries, and strawberries. They help improve blood sugar and regulate the insulin response, so they're great for type 1 and type 2 diabetics, as well as anyone who wishes to lose weight.

21. Organic Lemon and Lime

These make the list because they're great for weight loss and are a great source of vitamin C. They're healthy for the skin, eyes, and the body overall because they can help you get your hydration in! Add a squeeze of either into your water throughout the day to avoid that boring water taste and liven up your drink.

Diet For Dry Eyes | Meal Preparation Chart

**Make sure to download the handout above for a PDF of the meal plans below!

We often eat a green smoothie for breakfast and lunch, which will start your day with a ton of antioxidants, nutrients, vitamins, minerals, and alkalizing foods to give your body a boost and make you feel full and productive. It will also give you a boost after lunch and NOT that tired, food “coma” feeling that you usually have.

 

For dinners, we stick to the “detox” list of vegetables and occasionally put a grain in from the “everyday” food list.   To add flavor, we add vinegars, oils, salt and pepper, herbs, but we never sauces like BBQ, ketchup, mayonnaise, and other high sugar and highly processed sauces.  

 

With that being said, we do splurge. We control 90% of what we eat so the other 10% we can do what we want. Drink a beer, a glass of wine, have pizza, chicken wings, ice cream, pie, cake, a cookie, or a burger. If you control 90% of what you are putting in your body you will see results fast on this plan. If you need a four week “detox” then strictly stick to the foods in the detox area 100% of the time for that four weeks to get the full benefits.  

 

“Detox” Food Quick List

In this first section stick to these fruits and vegetables if you want to see even faster results from this book. I recommend sticking to this list every so often when you feel like you need a “detox.” Usually this occurs after holidays or a vacation to really get your body back into a healthier state.  

 

This can also help tremendously to reduce inflammation quickly and effectively, balance your hormones, and lose weight or fat. This will help with blood sugar fluctuations, inflammation systemically and for dry eye, autoimmune conditions, weight gain, high blood pressure, cholesterol, or triglycerides, and fatigue.  

 

Try this detox diet for about four to eight weeks. On this “detox” eating, I would also recommend a daily intermittent fast if it is healthy do to so (consult your physician). This consists of 12 hours per day of no eating. I recommend dinnertime (5:00 pm to 7:00 pm) to breakfast the next morning (6:00 am to 8:00 am).   This will allow your body to reset and catch-up to all the toxins that are constantly being put into it.

 

The goal when eating this way is to eliminate sugars, and put your body in a fat burning state.  

 

Remember to choose organic whenever possible, and organic frozen vegetables and fruits are just as good (sometimes better) than fresh.

 

Healthy Fats and Protein are the staples of your diet. Make sure to buy organic and raw. This should be about 50% of the calories you consume.

Almonds (Almond Butter)

Cashews (Cashew Butter)

Chia Seeds

Ground Flax Seeds

Hemp Seeds

Macadamia (Macadamia Butter)

Pecans

Pine Nuts

Pumpkin Seeds (PS Butter)

Sesame Seeds (Raw Tahini)

Sunflower Seeds

Walnuts

Coconut should be a staple as well due to its abundance of healthy fats. Coconut foods include:

Coconut Butter

Coconut Chips

Coconut Flour

Coconut Meat (Unsweetened)

Coconut Milk

 

Healthy oils can be used on salads, in soups, in your smoothie, or used to cook with at a low temperature to avoid smoking (which means oils were damaged).

Avocado Oil (cook with)

Extra Virgin Coconut Oil (cook)

Extra Virgin Olive Oil (cook)

Flaxseed Oil

Hemp Seed Oil

Walnut Oil



Vegetables that have low sugar and high fiber are good at any time of day and are great for adding carbohydrates to your diet.  

Arugula

Asparagus

Bamboo Shoots

Bean Sprouts

Bell Pepper

Broccoli

Brussel Sprouts

Cabbage

Cauliflower

Chives

Celery

Collard Greens

Cucumber

Eggplant

Endive

Fennel

Garlic

Ginger Root

Green Beans

Jicama

Jalapeno Peppers

Kale

Lettuce

Mushrooms

Parsley

Mustard Greens

Onions

Radishes

Radicchio

Snap Beans

Snap Peas

Shallots

Spinach

Spaghetti Squash

Summer Squash

Swiss Chard

Tomatoes

Turnip Greens

Watercress

Zucchini



Fruits that have lower sugar but still should NOT be consumed after lunchtime

Lemon

Limes

Blackberries

Blueberries

Raspberries

Strawberries



Meat and Dairy should be avoided if possible, but if not, but organic, grass-fed, free-range when possible.  

Chicken

Eggs

Beef

Turkey

Wild Fish

Butter/Ghee

Kefir

Yogurt (Greek, Plain)

Raw Cheese (White, Hard)

 

 

Everyday Food Quick List

In addition to the food above which are best to consume if wanting to burn fat fast, eliminate disease, and really supercharge your anti-inflammatory plan, here are some foods that you can add on an everyday basis when NOT doing a detox plan.  

 

Remember to choose organic whenever possible, and organic frozen vegetables and fruits are just as good (sometimes better) than fresh.

 

Vegetables and legumes that have more sugar and fiber than previously mentioned. Eliminate these foods if you are trying to lose weight, decrease inflammation, eliminate disease faster, and want to supercharge your results.    

Artichoke

Beets

Black Beans

Carrots

Chickpeas (Garbanzo)

French Beans

Great Northern Beans

Kidney Beans

Leeks

Lentils

Lima Beans

Navy Beans

Okra

Pinto Beans

Pumpkin

Split Peas

Sweet Potatoes/Yams

White Beans

Yellow Beans

 



Fruits that have moderate sugar but still should NOT be consumed after lunchtime and in moderation

Apples

Apricots

Cherries

Grapefruit

Kiwi

Melon

Nectarines

Oranges

Peaches

Pears

Plums

Pomegranate

Prunes

Tangerines

 

Fruits that have high sugar should be avoided or eaten at breakfast during exercise days

Bananas

Dates

Grapes

Mango

Pineapple

Watermelon



Grains should be avoided after lunchtime and limited to the more powerful ancient grains. NEVER eat “enriched” anything as it means it has been stripped of all nutrients.

Buckwheat

Millet

Quinoa

Sorghum

Teff

Brown Rice

Oats

Wild Rice


GREEN SMOOTHIE CHART

Some Helpful Tips (Makes 1 large blender/2 servings)

  • For the liquid base, you want 1 cup of filtered water and 1 cup of one of the following: Coconut Water, Coconut Milk, or Almond Milk
  • Blend in stages - liquid + greens first, then add everything else (we just throw it all together)
  • Organic Frozen Fruit is great for the second column. Then you do not need to add ice.
  • Avoid sugar and artificial sweeteners (use bananas, mango, apples, pears, dates instead)
  • Make them ahead of time for lunches, snacks, and when you need a quick fix.
  • T. = Tablespoon (you can use a normal spoon from your kitchen)
Pick 2 Healthy Fats Flavor Enhancers & Health Boosters Pick Yours Greens (2-3 cups total) Pick 2 For Flavor 2-3 cups total

½ Avocado

2-3 T. Flax Seeds

2-3 T. Chia Seeds

2-3 T. Hemp Seeds

1 T. Coconut Oil

1 -2 T. Almond Butter

½ cup Walnuts

½ cup Almonds

½ cup Sunflower Seeds

½ cup Sesame Seeds

½ cup Pine Nuts

½ cup Brazil Nuts

½ cup Pecans

½ cup Pumpkin Seeds

1 Scoop Protein Powder

1 Scoop Greens Powder

(or an All-In-One Powder)

OPTIONAL

½ cup Frozen Cauliflower

1-2 T. Cacao Powder

1-2 T. Cinnamon

1-2 T. Acai Powder’

1 T. Celtic Sea Salt

1-2 T. Nutritional Yeast

1-2 T. Local Honey

½ Lemon Squeezed

½ Lime Squeezed

1 t. of various spices like Turmeric, Ginger, Cloves

Spinach

Kale

Hearts of Romaine

Raw Broccoli

Bok Choy

Swiss Chard

Collards

Dandelion

Boston Lettuce

Strawberries

Blueberries

Blackberries

Raspberries

Mango

Banana

No Sugar Added Pitted Dates

No Sugar Added Apricots

No Sugar Added Raisins

Grapes

Apple

Peeled Orange

Melon

Pineapple

Cucumber

Other Lunch Ideas

We usually do a green smoothie for lunch as well, but wanted to give you some other options. If we don’t eat a green smoothie for lunch, we usually stick with a salad or vegetarian yogurt mixture.

 

LUNCH SALAD CHART

Some Helpful Tips

  • ALWAYS buy organic when possible.  
    • An example is with spinach. You lose almost 90% of nutrients when buying traditional spinach vs organic spinach. Plus there are over 52 pesticides found on traditional spinach.
  • For Dressing, do NOT use ready-made dressing as they contain bad fats. Just use the vinegar of your choice (I love putting a little hot sauce on as well)
    • Balsamic Vinegar
    • Local Honey + Mustard
    • Tabasco Sauce or Frank’s Red Hot Sauce
  • Add a little fruit to enhance the flavor as well (just not too much)
    • Apples slices, strawberries, blueberries, blackberries, no sugar added pitted dates, dried apricots, or raisins
  • Save Meat (if you must eat it) for dinner only… Your body will thank you!
  • T. = Tablespoon (You can use a normal spoon from your kitchen)
Pick 1-2 Healthy Fats Pick 1-5 Veggies NO LIMIT Pick Yours Greens 2-3 cups total Proteins 1 cup total

½ Avocado

2-3 T. Flax Seeds

2-3 T. Chia Seeds

2-3 T. Hemp Seeds

½ cup Walnuts

½ cup Almonds

½ cup Sunflower Seeds

½ cup Sesame Seeds

½ cup Pine Nuts

½ cup Brazil Nuts

½ cup Pecans

½ cup Pumpkin Seeds

Broccoli

Tomato

Carrots

Celery

Asparagus

Green Beans

Corn

Cauliflower

Cucumber

Mushrooms

Peppers

Zucchini

Squash

Peas

Sweet Potato

Nori

Spinach

Kale

Hearts of Romaine

Raw Broccoli

Bok Choy

Swiss Chard

Collards

Dandelion

Boston Lettuce

LUNCH YOGURT CHART (serves 1)

Some Helpful Tips

  • Do NOT buy the flavored yogurt as it contains a TON of artificial sugars and sweeteners
  • T. = Tablespoon (You can use a normal spoon from your kitchen)
Pick 1-2 Healthy Fats Flavor Enhancers & Health Boosters Pick Your Yogurt ½ to 1 cup Pick 2 For Flavor ½ to 1 cup total

½ Avocado

2-3 T. Flax Seeds

2-3 T. Chia Seeds

2-3 T. Hemp Seeds

½ cup Walnuts

½ cup Almonds

½ cup Sunflower Seeds

½ cup Sesame Seeds

½ cup Pine Nuts

½ cup Brazil Nuts

½ cup Pecans

½ cup Pumpkin Seeds

1 Scoop Protein Powder

1 Scoop Greens Powder

(or an All-In-One Powder)

OPTIONAL

1-2 T. Cacao Powder

1-2 T. Cinnamon

1-2 T. Acai Powder’

1 T. Celtic Sea Salt

1-2 T. Nutritional Yeast

1-2 T. Local Honey

½ Lemon Squeezed

½ Lime Squeezed

1 t. of various spices like Turmeric, Ginger, Cloves

Greek Yogurt

Coconut Yogurt

Soy Yogurt

(NO FLAVOR,

PLAIN)

Strawberries

Blueberries

Blackberries

Raspberries

Mango

Banana

No Sugar Added Pitted Dates

No Sugar Added Apricots

No Sugar Added Raisins

Grapes

Apple

Peeled Orange

Melon

Pineapple

Cucumber

Kiwi

Ideas for Dinner

This chart can be made into stir-fry, soup, or eaten raw (except meat) as in a salad or bowl.

Some Helpful Tips

  • Save Meat (if you must eat it) for dinner only… Your body will thank you!
  • Soup? Put all these ingredients in a crock pot or regular pot and add vegetable broth for a tasty soup
    • Add fermented Miso paste for probiotic addition, just make sure it’s made from barley and aged at least 2 years (the powdered stuff isn’t the same).
  • Stir-Fry? Put all these ingredients in a pan and fry them up! Serve with rice or quinoa.
  • T. = Tablespoon (You can use a normal spoon from your kitchen)
  • Meat (not recommended) can be substituted in the bean section below
    • Organic, grass-fed, free range meat: Lean ground turkey, beef, or chicken
    • Wild salmon, wild tuna, or wild shrimp
    • Organic, free-range eggs (hard-boiled, scrambled, over-easy)
Pick 1-5 Veggies NO LIMIT Flavor Enhancers & Health Boosters & Dressing - Pick 1-3 to add Base of Greens 2-3 cups total Cooked or Raw Proteins 1-2 cups total Pick 1-2 Healthy Fats

Broccoli

Tomato

Carrots

Celery

Asparagus

Green Beans

Corn

Cauliflower

Cucumber

Mushrooms

Peppers

Zucchini

Squash

Peas

Sweet Potato

Nori

Hijiki

Arame

Wakame

Kombu

Sauerkraut

Kimchi

Nutritional Yeast

Lemon Juice

Sesame Seeds

Balsamic Vinegar

Local Honey

Mustard

Tabasco Sauce

Frank’s Red Hot Sauce

Hummus

DO NOT USE

Ketchup

Mayonnaise

Miracle Whip

Salad Dressing (Ranch)

BBQ Sauce

Spinach

Kale

Hearts of Romaine

Raw Broccoli

Bok Choy

Swiss Chard

Collards

Dandelion

Boston Lettuce

Mustard Greens

Watercress

2-3 T. Flax Seeds

2-3 T. Chia Seeds

2-3 T. Hemp Seeds

½ cup Walnuts

½ cup Almonds

½ cup Sunflower Seeds

½ cup Sesame Seeds

½ cup Pine Nuts

½ cup Brazil Nuts

½ cup Pecans

½ cup Pumpkin Seeds

Ideas for Snacks

Snacking can also be a healthy choice when done smart.  Some of our favorite snacks include:

Ideas for Desserts

There are SO many sweet desserts in nature, you just choose to reach for the cookies, cakes, brownies, candy, and ice cream instead.  What about all the fruits of this world?  Frozen organic grapes, strawberries, blueberries or fresh, organic, ripe blackberries, cherries, or raspberries.  

Nature’s dessert is fruit, feel free to indulge in moderation when a sweet tooth craving hits!

Banana “ice cream” is very easy to make.  Take a banana and slice it up.  Place in freezer for 24 hours.  Put slices along with a splash of almond milk into a food processor and blend until smooth, adding almond milk as needed.  Add any healthy flavor boosters to make the flavor you want.  This includes protein powder, greens powder, cacao powder, cinnamon, acai powder, local honey, and lemon or lime squeezed. You can also add other frozen fruit, like blueberries.

Enjoy!

One Love,

Dr. Travis Zigler, Heyedrate, Dry Eye Treatment, Exercise

Dr. Travis Zigler

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1 comment

Cynthia Felice

Cynthia Felice

Love the book Just starting to re read again My favorite is my morning green smoothie Blend it all then put organic berries in whole 😋 also Aldie carries raw organic nuts for smoothies or small snack Thank you for your wonderful book so easy to utilize with charts and action items at end of chapters Drinking the water but have to go to bathroom all the time 🤭 Blessings to you both, and may the Lord continues to bless your mission

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