top of page
original.jfif
CHEAT SHEETS

(High-Low-Ox "Diet" / WPF Lifestyle / Hot Topics)

Food science is complex. It can feel like navigating through a muddy maze in the dark, while getting hit in the face with a pecan pie! My intention for developing cheat sheets? To sift through the massive volume of data and allow people to embrace life-promoting factoids. These cheat sheets can support readers to learn, absorb, and apply this vital info. To reiterate: the most important step is applying this crucial knowledge in everyday life. Need support? LMK. By the way, if you haven't already begun a CH notebook/pad, I'd start one now. So... what's for supper tonight? Bon appétit.

LEARN MORE

Meet the WPF Team

whole fruits  /  whole vegetables + starches

intact whole ​grains  /  legumes family (beans, etc)

raw nuts + raw seeds  /  added flavors

original (15).jfif

CHEAT SHEET 1.0

High-Low-Ox "Diet"

(high-water, high-nutrient, high-fiber, low-glycemic, low-inflammation, antiOXidants, nitric OXide)

HIGH-Water: Did you know that we not only drink water, we eat it too? Dehydration is known to cause headaches, dizziness, sleepiness. decreased skin elasticity, (too) low blood pressure, dry mouth, urinary tract infections, kidney stones, and inflammation (see below). Along with water and tea, which are the IDEAL beverages for us humans, eating an abundance of high-water content foods supports optimal health. Some high-water foods are:

  • cauliflower

  • zucchini

  • strawberries

  • cucumbers

  • peaches 

  • oranges

  • celery

  • broccoli

  • lettuce

  • bell peppers (+ jalapeños)

  • pineapples

  • cantaloupe

  • honeydew melons

  • watercress

  • watermelons

HIGH-Nutrient: Nutrient-dense foods are VITAL for our body and brain to: learn, remember, sleep well, grow, fight infections/free-radicals/abnormal cells/abnormal genes that naturally live in our body, and for living a possible hospital-free life. Bonus: we positively contribute to animal welfare as well as stable eco-systems! These food heroes can significantly decrease the risk of heart disease (the number one killer globally), stroke, type-2 diabetes, auto-immune diseases, chronic pain, some cancers, and a slew of chronic ailments. Some particularly powerful food heroes are:

  • raw walnuts

  • flax meal

  • blueberries

  • dates (+ dried plums)

  • green leafy veg

  • mushrooms

  • goji berries

  • pomegranates

  • lentils + black beans

  • parsley (+ herbs/spices)

  • broccoli + sprouts

  • lemons

  • garlic + onions

  • apples

  • oats

HIGH-Fiber: Fiber is the main actor on the nutrition stage and can only be found in healthy carbohydrates. There are so many benefits from eating a high-fiber diet including a significant decrease in the risk for most chronic diseases. Fiber helps control blood sugar spikes, offers a vital chemical compound for our gut microbiome, lowers inflammation, brings toxins out of our body, and aids in experiencing healthy, regular elimination (ie poop). Some high-fiber foods are:

  • lentils

  • black beans

  • chickpeas

  • dried plums

  • artichokes

  • raspberries

  • flax + chia

  • brown rice

  • hulled barley

  • spinach

  • avocados

  • raw pepitas

  • apples

  • steel-cut oats

  • bulghur wheat

LOW glycemic: Low glycemic index and load foods help calm down and regulate blood-sugar spikes after eating. About two hours after snacks and meals, our bodies let us know what kinds of foods we ate, because we either feel energized - which is the goal - or we feel sleepy, lethargic, or "shaky". Some low-glycemic foods are:

  • apples

  • pears

  • green leafy veg

  • asparagus

  • cucumbers

  • squash

  • tomatoes

  • turnips

  • cabbage

  • raspberries

  • beans

  • eggplant 

  • raw nuts + seeds 

  • hulled barley 

  • steel-cut oats

LOW-Inflammation: Inflammation belongs in the Hall of Fame for a CORE cause of chronic disease and illness. Inflammation can cause chronic pain, memory loss, dementia, Alzheimer's, heart disease, stroke, GI issues, auto-immune diseases, and other chronic ailments. Research is coming to light which shows that inflammation might be the number one cause of chronic diseases, no matter what symptoms people experience (stay tuned as this discovery unfolds). If we keep our body in a constant state of inflammation due to: a nutrient- and fiber-poor diet, dehydration, negative stress, lack of movement and healthy sleep, and/or eating animals, dairy, eggs, butter, processed foods, and junk foods (vegan or otherwise)... we're likely to feel and be unwell. Some low-inflammation foods are: 

  • turmeric

  • berries

  • flax meal

  • kale + spinach

  • sweet potatoes

  • raw chia seeds

  • squash

  • raw nuts

  • ginger

  • shiitake mushrooms

  • cruciferous veg

  • beans

  • lentils

  • Jerusalem chokes

  • garlic

AntiOXidants: Antioxidant foods help kill free radicals, which are renegade molecules that go on search and destroy missions and can cause a slew of ailments. There's a lot going on inside our physical universe which we're just recently discovering in terms of human history. The antioxidant/free radical/disease correlation began to get attention in the 1990's. Many plants have life-promoting antioxidants (it's a long list), and some of these antioxidant-rich foods are:

  • garlic

  • onion family

  • berries

  • carrots

  • raw nuts + seeds

  • citrus fruits

  • intact whole grains

  • beets

  • squash

  • green leafy veg

  • cruciferous veg

  • beans + lentils

  • tomatoes

  • sweet potatoes

  • avocados

Nitric OXide: Nitric oxide is a healthy gas created by mixing saliva and stomach acid with nitrate-rich foods. Nitric oxide works by making blood vessels bigger, increasing the amount of blood with each heartbeat, increasing the amount of oxygen in the muscles, and increasing the level of muscle strength, among other benefits. Nitric oxide is a CORE anecdote to help prevent, fight, and reverse chronic diseases. Dark leafy greens are the mother ship. Some nitrate-rich foods are:

  • raw seeds

  • beets

  • cabbage

  • celery

  • dark cacao 72%+

  • garlic

  • pomegranates

  • green leafy veg

  • bok choy

  • carrots

  • watermelons

  • rhubarb

  • citrus fruits

  • parsley

  • radish family

original (17).jfif

Added Flavors: Eating whole plants doesn’t mean missing out on an abundance of flavors! That's why adding spices, herbs, and WPF added flavors are ESSENTIAL for sticking to a WPF / High-Low-Ox “Diet”. Like, for life. Also, we don't have to give up staples like bread, crackers, tortillas, and pasta. Heads up: read labels for SODIUM CONTENT and be mindful of amounts - try to find low-sodium versions of high-salt products… or better yet, make your own. Along with veggie stock as an alternative to plant-oils when cooking, here are some Greatest Hits to get your cooking juices going:

  • apples

  • aromatics

  • bananas

  • berries

  • Bragg’s aminos

  • chili peppers

  • dates

  • dried cherries

  • dried plums

  • herbs (fresh + dried)

  • hot sauce

  • kimchee (vegan)

  • lemons + limes

  • miso (white + red)

  • mustards

  • olives

  • pasta (ww + bean + grain)

  • pickles

  • pickled beets

  • raisins (+ currants)

  • raw nuts + raw seeds

  • Ryvita crackers

  • salsas

  • salt (iodized + sea)

  • sauerkraut

  • soba noodles

  • soy sauce

  • spices (whole + ground)

  • sprouted breads

  • tamari

  • tofu

  • veggie stock

  • vinegars

  • Wasa crackers

  • ww tortillas + pita

"I realized that becoming a karate master was not about learning 4,000 moves, but about doing just a handful of moves 4,000 times."

- Chet Holmes, Entrepreneur + Author (died 2012)

Five-Part Symphony of Life​​

Dr Campbell teaches us that nutrition is like a food symphony, and eating whole plants is one part of the WHOLE picture. There are five primary diet and lifestyle aspects to consider:

​

 

  • WPF + BEVERAGES: whole plant foods + water + tea

  • DAILY MOVEMENT: athletics + exercise + yoga + dance

  • HEALTHY SLEEP: seven plus hours in cool, dark, uncluttered space

  • UNPLUGGING: meditation + breathing + being in nature

  • LOVE: giving + getting love/support + paying it forward

​

All are intricately woven within our body and brain (literally), and each depends upon the others like the symbiotic relationships between fungi and plants, dogs and humans, carbon dioxide and oxygen. Turns out, an apple a day (+ green leafies, aromatics, cruciferous veg, blueberries, raw walnuts, lentils, whole grains, etc) can keep the doctors away, indeed.

bottom of page