In the last post 'Nutrition Pioneer Dr. Terry Wahls' I introduced you to the amazing Dr. Wahls and gave an overview of her work, now I'd like to give you a few more specifics. Of course, if you want to know ALL the details, you should check out her book, The Wahls Protocol. It's very approachable and even inspiring.
In a nutshell, she advises a whole foods, nutrient dense diet. She has 3 different levels to the diet, with varying levels of paleo-ness, but there are three simple principles to all of them:
1) What you will add to your diet
2)What you will take away from your diet
3) The quality of the food you eat
These are all things I talk about with clients every day, so I immediately resonated with these three simple things! Here are some of the other big ideas:
-9 cups of vegetables a day (yep!), including 3 cups of greens and leafy greens of any type, 3 cups of deeply colored fruits and vegetables (can have berries here too) and 3 cups of sulfur-rich veggies, like cabbages, onions, broccoli, mushrooms, and so on. This volume is needed to actually get the amount of nutrients our bodies really need to function on a daily basis. (see why this is for everyone?)
-Removing gluten and dairy. I find this to be important for so many of my clients. Some people can tolerate dairy, a lot can't and might not even know it. Gluten is not doing anyone any favors.
-Remove sugars and refined grain products.
-Organic, grass fed, and wild caught. The quality of our nutrition is everything.
Those are the main key precepts. There are a few more items to take the plan further, including introducing organ meats (so nutrient dense- more on these later), seafood, seaweed, and more good fats.
One other item that is a very important part of the protocol is some sort of daily stress reduction practice to allow the body to access it's resources for deep healing. More on that later as well.
Here is a great graphic I snapped from her book, a new type of food pyramid:
The breakfast you see at the top of this post has been my mainstay lately since I am trying to put Dr. Wahls principles into practice. It's a big gorgeous egg scramble (shoutout to my friend Charles for the awesome scramble inspiration) with onions, peppers, spinach, Shelton's turkey sausage, and avocado and fermented carrots on top. On the side is a coconut milk smoothie, made with real full fat coconut, a bit of almond milk, frozen blueberries, spinach, Amazing Greens cocoa greens powder, and Vital Proteins collagen protein powder. This is enough fuel to feed your cells and keep you going well until lunch.
WAHLS INSPIRED BREAKFAST SCRAMBLE
1 tablespoon coconut oil or ghee
3 pastured eggs, scrambled
3 cups raw baby spinach (leafy greens)
1 small onion (a sulfur rich vegetable)
1/2 red pepper (deeply colored vegetable)
3 small turkey sausage links, cooked, sliced
1/4 avocado, sliced (green)
salt and pepper to taste
Chop onion and pepper and saute in oil until soft and sweet. Add spinach and sliced sausage, saute until spinach wilts completely and water from spinach cooks off. Add scrambled eggs and cook until done, season as desired. Top with avocado and fermented vegetables.
WAHLS INSPIRED COCONUT MILK SMOOTHIE
1/2 cup real full fat coconut milk, Aroy-D or Natural Value brand
1/4 cup unsweetened organic almond milk
1/2 cup frozen blueberries (deeply pigmented)
1 cup baby spinach leaves (leafy green)
1 scoop Vital Proteins Collagen protein powder (optional)
1 scoop almond or cashew butter (optional)
1 scoop Amazing Grass cocoa greens powder (optional)
Blend all with immersion blender or similar.