Take the ONE WEEK Culinary Cure

Simple Eating Plan - Mini Culinary Cure

A simple eating plan that you can start right NOW!

I have created a One Week Culinary Cure to help you develop healthier eating habits today!

Habits are formed over time and, if you are like most people, it can be hard to know where to start changing your diet. What should you stop eating? What should you start eating? What supplements should you be taking? When should you eat, and how much should you eat? It can be overwhelming.

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I love the flexibility of this eating plan! Eating well doesn’t have to be expensive, complicated or restrictive. A whole foods diet, filled with healthy fats, complex carbohydrates loaded with fiber, and lots of plant based foods, can alter our genetics and make us healthier. Thats right, the foods in this eating plan actually help to heal your gut, improve brain and heart health and boost your immune system. Not to mention the other benefits like increased energy, better sleep and just feeling great.

Learn to love this beautiful way of life by doing the following list.

  • Chew every bite of food 15-20 times, this is where digestions begins.
  • Eat fruit only before 10am.
  • Drink 2 – 3 liters of water a day before 3pm.
  • Eat lots of veggies, raw, roasted or steamed.
  • Eat raw tree nuts (not peanuts) up to 1/2 cup a day.
  • Eat healthy fats – Avocado, extra – virgin olive oil, Kerry Gold Butter, coconut oil.
  • Eat protein – Organic, free – range, grass -fed, chicken, fish, shellfish, beef, pork and plant proteins.

Avoid, avoid, avoid! These items don’t digest well, and these tips will help you to feel your best YOU.

  • Do not eat fast.
  • Do not drink liquids with meals.
  • Do not eat dairy unless the animals have been raised free range and have not been treated with antibiotics.
  • Do not eat eggs unless they are organic and cage free.
  • Do not eat corn or foods made with corn.
  • Do not eat peanuts, or foods made with peanuts.
  • Dont eat soy or foods made with soy.
  • Dont eat sugar or artificial ingredients, sweeteners, colors and flavorings.
  • Dont eat gluten.
  • Dont eat processed foods, if you can avoid them.
  • Dont eat GMO foods.
  • Dont drink liquid sugars like soft drinks or juices.

These simple daily habits can deliver big health benefits over time.

Take with your warm lemon water on an empty stomach.

  • Take a Probiotic – Look for a probiotic that has at least 10 strains of beneficial bacteria and 10 billion CFU count. Take with your warm lemon water.
  • Eat high fiber foods – The body needs lots of healthy fiber for digestive health. Prebiotics are plant fibers found in fruits and vegetables, and help probiotics work to support your immune system. You need to make sure you start the day with healthy fiber.

Breakfast is important to get your metabolism moving!

Chia Almond Milk Pudding

  • 2 cups unsweetened almond milk.
  • 1 tablespoon maple syrup & 1 tsp vanilla extract.
  • 1/2 cup chia seeds.
  • Cinnamon or nutmeg to taste.

Shake well together in a quart container with blender ball to suspend seeds.
Refrigerate overnight.
Serve 1/2 c with fresh fruit.
Makes 4 servings

Healthy Green Smoothie

  • 1 1/2 cup water or coconut water.
  • 4 handfuls baby organic spinach, kale or other leafy green.
  • 1-2” piece of fresh ginger peeled and grated.
  • 1 navel orange peeled, or 1/2 cup frozen berries.
  • 1 fresh beet, any color, cubed.
  • 2 tbsp ground flax seed.
  • 2 tbsp MCT oil, organic extra-virgin coconut oil – or 1/2 avocado.
  • 1 peeled cucumber.
  • Ice.

Blend with a few ice cubes.
Makes 2 servings

Other Breakfast Ideas

  • Avocado on Ezekiel or sweet potato toast *.
  • Sweet potato toast with nut butter *.
  • Baked apple with cinnamon and nuts.
  • Organic eggs.
  • Cooked millet with berries added during the cooking process.
  • Salad.

* Sweet potato toast is easily made by slicing sweet potatoes on the diagonal into 1/3” slices. Brush lightly with olive oil and toast until browning.

Snacks – one morning and one afternoon

  • 1/3 cup of raw almonds, walnuts, brazil nuts, or cashews.
  • Apple ( before 10am) celery, carrot, pepper strips or cucumbers with 1 Tbsp almond butter or cashew butter.
  • Hummus 1/2 cup – with as many veggies as you want.

Aim to fill up at lunch time so that you aren’t starving by dinner time, which will potentially lead you to eat more than you should before bed time.

You can combine any of the following:

Approximately 2 cups total of vegetables where no amount listed.

  • 1/2 avocado or 1/2 c hummus
  • Beets
  • Tomatos
  • Celery
  • Carrots
  • Sweet Potato
  • Mushrooms
  • Broccoli and cauliflower
  • Salad greens-unlimited
  • 1/2 cup cooked quinoa, faro or chia seeds
  • 4 oz roast chicken or turkey


  • 4 oz garbanzo/black beans/red beans
  • Salsa
  • Simple salad dressing 1 tbsp or good quality olive oil and a squirt of lemon.
  • Vegetables can be raw, steamed, roasted or grilled.

Prep dinners in advance (and lunches too if possible). Try to pre-assemble the chicken dishes for easy cooking during the week. Plan to have the same meals on the same days ie: Monday is shrimp & zoodles.

Dinner – All The Culinary Cure Recipes can be downloaded here!

You can have unlimited salad, steamed veggies or a medium roasted sweet potato with butter or olive oil. You want to fill up on veggies — especially cruciferous vegetables like, broccoli, cabbage, cauliflower and Brussels sprouts.


  • Record everything you eat and drink for the week.
  • Holding yourself accountable is key to making successful habit changes.
  • Drink 2-3 liters of filtered water a day, before 3pm, and not with meals.
  • Eat LOTS of vegetables = fiber = staying regular and feeling full.
  • Eat healthy fats to stay feeling full longer.
  • Learn to LOVE green tea and herbal teas. You can sip on these all day and add lemon or citrus for flavor.
  • CHEW EVERY BITE 15-20 TIMES, slow down when you eat, and enjoy it.
  • Drink warm lemon water first thing every morning and take a probiotic.
  • Eat a healthy breakfast daily.
  • Have a healthy midmorning and afternoon snack.
  • Make lunch satisfying.
  • Make dinner a pleasurable ritual.
  • Shop and prep on Sunday for the week.
    • Make chia pudding.
    • Clean and prep veggies.
    • Prep little bags of nuts & snacks for the week.
    • Pre-assemble chicken dishes for easy cooking during the week.
  • Caffeine can trip you up. Learn to love green and white tea, order seltzer and lime. If you love coffee you can still have it — but no more than 2 cups a day, preferably before noon.

There will never be a better time than right now to live your best life.

Get my (FREE) Live Like You Mean It Playbook to start your transformation journey today.

The Culinary Cure is about empowering you with valuable tools you can use to make choices that support your health and lifestyle goals. Want more energy? Dreaming of better sleep? Concerned about your weight or health? Food is so much more than a hunger stopper, it is your secret weapon in creating a life filled with abundant health, boundless energy and looking as good as you feel.

I recommend using my guidelines as your tool for weekday eating then modifying the plan on the weekends to enjoy the foods and beverages that work with your social life. This does not mean completely going off the plan and loading up on sugary, processed foods; it means moderation on those 2 days. I call this a 5/2 plan. 5 days of disciplined, healthy eating, with 2 days reserved for more relaxed eating and drinking. I have created this mini-Culinary Cure to help you transition toward healthier eating habits, reduce inflammation and cleanse toxins from your diet.

Simple Eating Plan - Mini Culinary Cure