Perhaps the most profound impact on your health are the foods you eat on a daily basis. They are the fuel that facilitate your energy, mood, body composition, brain and vitality. Every day each one of us makes a decision on what type of food we consume. Will we sacrifice quality for time? Will we sacrifice price for health consequences? These are very important questions. Our food has changed over time and it is not what it once was.  Lets use grains for example. There was the industrial milling of the 1870’s, the green revolution of the 1950’s and 60’s and now GMO’s, (Genetically Modified Organisms). It is fairly evident that the quality of food has deteriorated at the expense of profit for large corporations. At the end of the day, select food that is from the earth and is alive. If it is processed and dead when we eat it, then we will be consuming nutrient deficient food.

Back in the 1980’s and 1990’s, there wasn’t a major focus on “clean” or healthy living. I firmly believe this was the time period when most people consumed food that was detrimental for their health and they did so in abundance leading to the epidemic we now
have in terms of obesity, heart disease and diabetes. I would say over half my patients have concerns and symptoms related to nutrition and they are now trying to rectify them. Knowing why you eat the way you do and what your baseline labs reveal is essential in order to turn this around.

I have spent the past 24 years working on physical fitness, nutrition, functional medicine and many other aspects of well-being. I have seen thousands of clients and patients and I believe that I have a clear understanding of a nutrition plan that will help the general population with their health. What I have outlined below is the nutrition framework that has worked for me and many of my patients. It covers the basic macro-nutrients and will allow you to see progress. It is only a general reference, as each person should craft their own nutrition plan. We could be much more specific based on the individual and metabolic type but this is for the average person. Many people still follow the Canada Food Guide and other outdated programs that continue to recommend bread, cereal, bagels, etc. In my opinion, that is a recipe for weight gain and gut problems. If you want to transform your shape, mental acuity, mood, energy levels, cravings and other facets of your life, then consider increasing your intake of the foods below.



Healthy Carbohydrates: Kale, Spinach, Broccoli, Asparagus, Grapes, Lettuce, Onions, Peppers, Cauliflower, Apples, Celery, Carrots, Blueberries, Oranges, Raspberries, Bananas, Honey.



Healthy Fats: Avocadoes, Coconut Oil, Coconut, Almonds, Almond Butter, Free Range Eggs (if not sensitive), Fish and Fish Oil, Kefir, Flax Seed.




Proteins: Turkey Breast, Pastured Chicken Breast, Fish (Wild Salmon), Grass Fed Beef, Tuna, Pastured Eggs (if not sensitive), Grass Fed Liver, Whey Protein (biologically active whey protein, like non-denatured, grass-fed whey protein made from raw milk.), Greek Yogurt, Grass Fed Steak.



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