Dylan Miller

Start Your Day Right: Breakfast

Breakfast is crucial! After fasting overnight, your body needs nourishment to kickstart the day. Skipping breakfast only adds unnecessary stress to your system, so always aim to eat a nutrient-dense morning meal.

Focus on Fresh Foods

Eating fresh, high-quality foods in their rawest form provides the best nutrition. A diverse diet supports a healthy gut biome, and the closer the food is to its natural state, the better it is for your health.

Cooking with Quality Oils

Use cold pressed, certified organic sunflower oil to cook with or use animal fat (lard/tallow/real butter not easy spread) etc. Heat, light, and air are the enemy of oil. Those kind of exposures to oils can cause the oils to spoil/go rancid. Use oil packaged in dark container to help keep light from breaking down the oil.

Only use heated (used) oil one time for cooking. Heated oils, even of good quality, start to turn into trans fat when heated, exposed to light, and/or air.

Most cells in the body have a “lipid membrane”, which means, the outer wall/ring is made of fat. Our bodies will use whatever fat we give it for these cells. Trans fat, is a straight line, hard, non flexible fat that causes our cell membranes/bodies to get stiff over time.

Never use Crisco or Margarine! These are toxic fats! If a recipe calls for margarine or shortening use the animal type fats or high quality sunflower oil.

Protein

Proteins are the building blocks of the body. There is no substitute for animal sources of protein no matter what others wish to believe.

1 egg contains 5-7 grams of protein. Our bodies should get 1.5 grams of protein per kilogram of body weight, per day.

Roughly 1lb of animal protein per 100lbs of body weight per day.

Roughly 25 eggs per day for a 200lb person.

If this seems unrealistic, that is because our bodies have been trained to eat and burn sugar. The body is designed to thrive on a protein rich diet.

Eggs

Pictured above the egg on the left is Free Range (Pasture Raised) & egg on the right is “Cage Free”

Ture “Free Range” eggs are the best quality. The shells are stronger, the yolk thicker and more vibrant. These chickens are allowed to roam around in a pasture and pick their food more naturally as opposed to “Cage Free” etc. If the yolk and shell are not thick and strong then you most likely have a fraudulent producer.

Healthy Fats

Everyone should supplement essential fats (Omega 3,6,9). The key, is to test what oil the body responds well to via diagnostic manual muscle testing. Always purchase “cold pressed”, certified organic oils, keep the lid on, and refrigerate. Never use these oils to cook with, only use as a supplement or over fresh vegetables as a dressing. A few Nutri-West favorites listed below:

-Complete Hi Potency Liquid Omega 3

Super E-P-A

-Total Flaxseed Oil

-Complete Omega 3 Essentials 2:1

-Black Currant Seed Oil

Avoid Processed Sugars and Chemicals

Fake sugar and “diet” beverages are toxic! They are even worse for our body than the real sugar.

MSG and other flavor enhancers trick our body’s chemistry into overeating. Click below to see the “20 sneaky names for MSG” and more foods to avoid purchasing.

Read your package labels! FDA and manufactures do not have your health in mind! These chemicals should not be allowed in our food supply.

Cooking Tips and Lifestyle Choices

Did you know flower is enriched with chemicals, bleached, and many times stored for months and years before use?

Not only do you gain freshness and avoid chemicals, fresh ground flour & coffee beans preserve their fat quality too.

Fats turn to rancid fat with exposure to air, heat, and light. This process begins as soon as the berry/bean is cracked open. So why not crack it at home and use immediately!

Many people who are gluten intolerant can tolerate products made with fresh ground flour when consumed within 3-5 days of the wheat berry being cracked open.

Microwave

Avoid cooking and reheating with a microwave whenever possible. The long and short-term effects on our health and food are still unknown. Microwaved vitamins, never diagnostic muscle test well for an individual, even after only 5 seconds of cook time.

Fun Fact: Stand a minimum of 4 feet away from a microwave while cooking. Microwaves put out well over 100x more electromatic radiation than a cell phone while running.

Learn more about the dangers of microwaves and watch video here: EMF from Microwaves: Why You Should Stand Back

Plastic

Stoneware

Use Stone Cookware #ad to avoid metals from pans. The fancy nonstick coating used on metal pans does not just evaporate, we slowly eat it! The stone lined pots and pans use very little oil to cook with once seasoned.

Reading Labels

When reading product labels look for short easy to read labels. If you see words you do not understand move on to a different product. Newman’s Classic Oil & Vinegar Dressing #ad is an example of a good product label.

Ingredients: Olive Oil, Water, Canola Oil, Red Wine Vinegar, Spice Brown Mustard (Distilled Vinegar, Water, Mustard Seed, Salt, Turmeric, Spices), Onion Puree (Onion, Vinegar, Salt), Less than 2% of: Sea Salt, Lemon Juice Concentrate, Distilled Vinegar, Garlic, Black Pepper, Celery Seed

Ingredients

Chips are obviously not a health food, however, when you want to have chips just pick the healthier options.

Avoid all the unhealthy flavored chips. Plain potato chips & plain tortilla chips have a much better ingredient list if you pay attention.

Example: Tostitos Tortilla Chip #ad: Corn, Vegetable Oil (Corn Canola, &/or Sunflower Oil), & Salt.

Lays Classic Potato Chips #ad: Potato, Vegetable Oil (Sunflower, &/or Canola Oil), & Salt

Ketchup

Ingredients: tomatoes, vinegar, sweeteners (such as sugar or corn syrup), salt, and various spices and natural flavorings (MSG). Learn more about MSG Here

One of ketchup’s main ingredients is sugar. Just another example of a not so harmless staple in most diets.

“Primal Kitchen” has many healthier options for condiments etc. without all the additives.

My Favorite Choices

• Lard/Tallow/Fat/Shortening (for cooking).
• “Flora Certified Organic Sunflower Oil” (for cooking).
• “Stoneline Cookware” or an equal counterpart.
• “Aquasona Whole House Water Filter System”
• “Echo” Hydrogen Water
• “Primal Kitchen” sauces, ketchup, dips, recipes. Dairy-Free and other healthy options.
• Nutri-West “Complete Paleo” Protein Powder.
• Nutri-West “Total Green” Protein Powder (Vegetarian Friendly).
• “Epic Provision” Bone Broth & Snacks
• Grain Mill-Flour Grinder
• Coffee Grinder
• Fresh Raw Grain Berries for flour.
• Fresh Coffee Beans
• Costco: Many Kirkland products are very clean options. Also, Costco carries Silk: Organic Unsweet Almond Milk which is much cleaner than none organic. (Read Labels)