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A
Advanced 4-Week Fitness Plan, 289, 290
Aerobic capacity, 274
Alcohol, 36, 61
Almonds
almond butter and flour, 124
Almond Shortbread Cookies, 258, 259
No-Bake Almond-Coconut Cookie Bars, 260, 261
Salted Dark Chocolate Almond Butter Cups, 246, 247
Alt, Angie, 57, 58
Amenorrhea, 65
Amylase, 16
Anaerobic capacity, 274
Animal-based foods
concentrated animal feeding operations (CAFOs), 62, 64, 128
protein from, 24
vegetarian diet and, 63–64
Antinutrients, 23, 38
Apple cider vinegar
choosing, 124
Raspberry Apple Cider Vinaigrette, 191, 191
Apples
Apple, Avocado, and Chicken Salad, 177, 177
Apple Bacon Sweet Potato Hash, 140, 141
Apple-Chicken Skillet, 200, 201
Apple Pie Smoothie, 135, 135
Cranberry-Apple Relish, 190, 190
Easy Apple “Cookies,” 168, 169
Pan-Seared Lamb Chops with Sage-Apple-Mint Puree, 228, 229
Artificial sweeteners, 31
Asian Beef Stir-Fry, 212, 213
Asparagus Bundles, Bacon-Wrapped, 162, 163
Autoimmune diseases
leaky gut syndrome and, 23
nightshades and, 56–57
Autoimmune Wellness Handbook, The (Trescott, Alt), 57, 58
Avocados
Apple, Avocado, and Chicken Salad, 177
Avocado Butter, 186, 187
Avocado Chocolate Mousse, 264, 265
in Bacon-Guacamole Chicken Rolls, 207, 207
in Everyone’s Favorite Guacamole, 184, 184
B
Bacon
Bacon-Guacamole Chicken Rolls, 207, 207
Bacon-Liver Meatballs, 211, 211
Bacon-Wrapped Asparagus Bundles, 162, 163
Bacon-Wrapped Eggs, 146, 147
Kale and Bacon Breakfast Skillet, 148, 149
Baked Plantain Chips, 170, 171
Baked Ratatouille, 198, 199
Baked Sriracha Chicken Wings, 202, 203
Baking chocolate, 124
Ballantyne, Sarah, 57, 58
Balsamic vinegar
Balsamic Wine Pork Chops, 234, 235
choosing, 124
Grilled Balsamic Flank Steak, 220, 221
Bananas
Banana Split Pops, 254, 255
Strawberry-Banana Smoothie, 135, 135
Bear Crawl (exercise), 294
Bear Hug (workout), 313
Beef and bison
Asian Beef Stir-Fry, 212, 213
Bacon-Liver Meatballs, 211
Grilled Balsamic Flank Steak, 220, 221
Shepherd’s Pie, 218, 219
Slow Cooker Bison Chili, 226, 227
Slow Cooker Garlic-Thyme Pot Roast, 216, 217
Sweet Potato Chipotle Bison Sliders, 224, 225
Zucchini-Beef Taco Skillet, 214, 215
Beets, Roasted, and Berries Salad, 180, 181
Beginner 4-Week Fitness Plan, 289, 290
Berries. See Raspberries; Strawberries
Big Four inflammatory foods, 20–31. See also 4×4; Reintroduction of foods
artificial sweeteners and, 30
Big Four, overview, 21
dairy as, 25–27
grains as, 22–25
processed foods and, 20–21
refined sugar as, 29–30
vegetable oils as, 27–29
Big Time (workout), 308
Bioindividuality, 9–10
Blood sugar, 17, 29
Body fat, health and, 84–85
Bodyweight Squat (exercise), 294
Bone broth. See also Gelatin
for gut health, 76–77
Homemade Bone Broth, 222, 223
nutrients in, 71
Brain, digestive functions and, 74. See also Mental health
Bread Lover’s Meal Plan, 93–105
Bread Lovers, defined, 10
Bread Lovers, example, 14
calorie boosts and snacks for, 93
overview, 88
week 1, 94–96
week 2, 97–99
week 3, 100–102
week 4, 103–105
Breakfast, 134–155
Apple Bacon Sweet Potato Hash, 140, 141
Bacon-Wrapped Eggs, 146, 147
Breakfast Smoothie Trio, 135, 135
Cinnamon Vanilla N’Oatmeal, 152, 153
Fluffy Coconut Pancakes, 150, 151
Kale and Bacon Breakfast Skillet, 148, 149
Pumpkin Breakfast Muffins, 154, 155
Raspberry-Coconut Smoothie Bowl, 138, 139
Spinach, Tomato, and Mushroom Frittata, 144, 145
Superfood Coconut Chai Latte, 136, 137
Twice-Baked Breakfast Sweet Potatoes, 142, 143
Breastfeeding
4×4 during, 63
nutrition for, 16
Bruh (workout), 318
Budget, eating quality foods on, 62
Buffalo Chicken Dip, 183, 183
Butter, reintroducing to diet, 48
Butter Lover’s Meal Plan, 107–119
Butter Lovers, defined, 10
Butter Lovers, example, 13
calorie boosts and snacks for, 107
overview, 88
week 1, 108–110
week 2, 111–113
week 3, 114–116
week 4, 117–119
B vitamins, 4, 64
C
Cacao power, 124
Cakes. See Treats
Calories
boosting, for Bread Lovers, 93
boosting, for Butter Lovers, 107
caloric intake needed, 6–8
dieting and, 2–3
Carbohydrates. See also Bread Lover’s Meal Plan
benefits of, 15–16
“Bread Lovers” vs. “Butter Lovers,” 10, 13, 14
defined, 9
FODMAPs, 57
gut health and, 57
minimum intake for, 12
post-workout nutrition and, 287–288
pre-workout nutrition and, 286
requirements for, 8–10
sources of, 19
Cardiovascular health. See Heart health
Caribbean Grilled Tuna Steaks, 242, 243
Carrot, Parsnip and, Fries, 160, 161
Casein, 25–26, 48–51
Cauliflower, Creamy Mashed, 157, 157
Cauliflower Rice, Jalapeño-Lime, 167, 167
Celiac disease, 52
Center Field (workout), 311
Chai Latte, Superfood Coconut, 136, 137
Cheese, reintroducing to diet, 50
Cheesecakes, Lemon-Raspberry Mini, 262, 263
Cherry-Spinach Smoothie, 135, 135
Chicken
Apple, Avocado, and Chicken Salad, 177, 177
Apple-Chicken Skillet, 200, 201
Bacon-Guacamole Chicken Rolls, 207, 207
Baked Sriracha Chicken Wings, 202, 203
Buffalo Chicken Dip, 183, 183
Chicken-Sage Meatballs, 206, 206
Slow Cooker Chicken, 204, 205
Chili, Slow Cooker Bison, 226, 227
Chili-Lime Shrimp Salad, 178, 179
Chocolate
Avocado Chocolate Mousse, 264, 265
baking chocolate, 124
Chocolate-Cherry Energy Bites, 172, 172
Chocolate Coconut Bombs, 245, 245
Chocolate-Covered Strawberry Ice Pops, 256, 257
Dark Chocolate Mug Cake, 250, 251
Homemade Chocolate Shell Topping, 252, 253
Salted Dark Chocolate Almond Butter Cups, 246, 247
Cholecystokinin (CCK), 73
Cholesterol, 24
Cilantro-Lime Turkey Burgers, 208, 209
Cinnamon-Toasted Coconut “Chips,” 173, 173
Cinnamon Vanilla N’Oatmeal, 152, 153
Classic Italian Turkey Meatballs, 210, 210
“Clean Fifteen” (Environmental Working Group), 131
Coconuts
Chocolate Coconut Bombs, 245, 245
Cinnamon-Toasted Coconut “Chips,” 173, 173
Coconut Macadamia Nut Crusted Mahimahi, 238, 238
Fluffy Coconut Pancakes, 150, 151
ingredients, 125
No-Bake Almond-Coconut Cookie Bars, 260, 261
Raspberry-Coconut Smoothie Bowl, 138, 139
Superfood Coconut Chai Latte, 136, 137
Thai Coconut Curry Shrimp, 240, 241
Whipped Coconut Cream, 248, 249
Coconuts and Kettlebells Fitness Plan. See Fitness Plan
Collagen, 77
Collagen peptides, 125
Concentrated animal feeding operations (CAFOs), 62, 64, 128
Conditioning workouts, 275, 276
Confidence, exercise and, 271
Cookies. See Treats
Cranberry-Apple Relish, 190, 190
Cravings, 5–7
Cream, reintroducing to diet, 49
Creamy Mashed Cauliflower, 157, 157
Cultured dairy products, 27
D
D, vitamin, 4
Dairy
as inflammatory, 25–27
reintroducing to diet, 48–51 (See also Reintroduction of foods)
Dairy-Free Ranch Dressing, 192, 192
Dark Chocolate Mug Cake, 250, 251
Dark leafy greens, benefits of, 69–71
Desert Island (workout), 308
Desserts. See Treats
Diabetes, 11, 17–18
Dietary fat. See Fats (dietary)
Dieting
as “on the wagon,” 81–82
undereating problem and, 2–3
Digestion process, 71–73. See also Gut health
Dijon mustard, 124
Dips. See Salads, Dressings, and Dips; Sauces
“Dirty Dozen” (Environmental Working Group), 62, 130–131
Don’t Let Go (workout), 310
Dose of Fitness Plan workouts, 273–274
Dressings. See Salads, dressings, and dips
E
Easy Apple “Cookies,” 168, 169
Egg-free recipes, identifying, 132
Eggs
Bacon-Wrapped Eggs, 146, 147
choosing, 129–130
nutrients in, 71
sensitivity to, 57–58
Elimination diets, 41. See also 4×4
Endurance, of exercise, 280–281
Energy Bites, Chocolate-Cherry, 172, 172
Environmental Working Group, 62, 130–131
Enzymes, 16
Equipment, for Fitness Plan, 282–284
Essential fatty acids (EFAs)
omega-3 fatty acids, 28
omega-6 fatty acids, 26, 28–29
Everyone’s Favorite Guacamole, 184, 184
Exercises, 291–304. See also Fitness Plan
Bear Crawl, 294
Bodyweight Squat, 294
Front Plank, 295
Glute Bridge, 295
Goblet Clean, 300
Goblet Squat, 301
Inchworm, 293
Kettlebell Deadlift, 299
Kettlebell Swing, 301
Kicks, 292
Lying Knee to Chest, 293
Mountain Climber, 296
One-Arm Kettlebell Bent-Over Row, 299
One-Arm Kettlebell Farmer’s Walk, 300
One-Arm Kettlebell Push Press, 302
One-Arm Kettlebell Reverse Lunge, 302
Push-Up, 297
Reverse Lunge, 296
Shoulder Swings, 292
Squat Thrust, 298
Thoracic Twist, 304
Walking Lunge, 298
Wall Ankle Mobilization, 303
Wall Slide, 304
Wall Squat, 303
F
Fabulous 40 (workout), 324
Families, 4×4 diet and, 61
Farmers’ markets, 129
Fats (dietary). See also Butter Lover’s Meal Plan
benefits of, 17–19
“Bread Lovers” vs. “Butter Lovers,” 10, 13, 14
defined, 9
fat-soluble vitamins, 10
gallbladder and, 74
healthy cooking fats, 127
healthy cooking oils, 127
minimum intake for, 12
reintroducing Big Four foods to diet, 48–51, 54
requirements for, 8–10
sources of, 19
undereating and deficiency of, 3–5
vegetable oils as inflammatory, 27–29
Fermented foods, benefits of, 27, 76
Fertility. See Pregnancy
Fiber
carbohydrates and, 9
grains and, 22–24
Firecracker Salmon, 236, 237
Fire Starter (workout), 315
Fish. See Seafood
Fitness Plan, 268–329
benefits of exercise, 270–271
customizing plan for, 272–278
equipment guide for, 282–284
exercises for, 291–304
four-week plans for, 289–290
goals for, 278–279
nutrition before and after workouts, 285–288
overview, 269–270
tracking progress of, 280–281
using, 272
workouts, 305–328
Flaxseeds, 56
Flexibility, healthy lifestyle and, 68
Fluffy Coconut Pancakes, 150, 151
Foam rollers, 284
FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, polyols), 57
Folate, 69
Food labels, 36
Food “morality,” 80
Food quantity, for meal plans, 90
Foods to Eliminate During the 4×4, 37
4×4, 32–42. See also Fitness Plan; Healthy lifestyle; Meal plans; Reintroduction of foods
as choice, 41–42
eating at restaurants during, 36
eating Big Four foods by mistake, 59
eating macronutrients during, 38
food labels and, 36
Foods to Eliminate During the 4×4, 37
4×4 Friendly Foods, 39–40
legumes and, 38
observations for, 33–34
preparation for eliminating Big Four foods, 32–33
recognizing Big Four foods, 35
4-Week Fitness Plan (beginner, intermediate, advanced), 289, 290. See also Fitness Plan
Frequency of Fitness Plan workouts, 272–273
Fries, Parsnip and Carrot, 160, 161
Front Plank (exercise), 295
Full Strength (workout), 327
G
Gallbladder, 73, 74
Gelatin
from bone broth, 77
choosing, 126
in Watermelon-Lime Gummies, 266, 267
Genetic testing, 16, 18
Ghee, 25, 26
Glucose, 11, 29–30
Glutamine, 77
Glute Bridge (exercise), 295
Gluten, 22, 52–53
Goals, for Fitness Plan workouts, 274, 278
Goblet Clean (exercise), 300
Goblet Squat (exercise), 301
Grains
as inflammatory, 22–25
reintroducing to diet, 51–53 (See also Reintroduction of foods)
soaking, 53
Grass farming
dairy products from, 26–27
grass-fed meat, 70, 129
process of, 64
Grilled Balsamic Flank Steak, 220, 221
Gripping (workout), 323
Gut health, 16–17
carbohydrates and, 57
cultured dairy products for, 27
digestion process, 71–73
gluten and, 52–53
intestines and antinutrients, 23
leaky gut syndrome, 23
taking care of gut, 75–76
Gym chalk, 283
H
Hashimoto’s thyroiditis, 7, 23
Healthy lifestyle, 67–85
benefits of exercise, 270–271
for long run, 67
for mental health, 78–85
for physical health, 68–78
Heart health
aerobic capacity and, 274
body fat and, 84
cholesterol, 24
dietary fat for, 10
grains and, 23–24
macronutrients for, 8
nutrient-dense foods and, 70–71
High-density lipoprotein (HDL), 24
Homemade Bone Broth, 222, 223
Homemade Chocolate Shell Topping, 252, 253
Honey-Lime Dressing, 193, 193
Hormones
dairy and, 25
for digestion, 73
nutrition and, 4–5, 10–11, 18
Hot sauce, 126
Hyperpalatability, 30
Hypoglycemia, 17
Hypothalamic amenorrhea, 65
I
Immune system
dietary fat and, 10
gluten and, 52
gut health and, 75
inflammatory foods and, 21, 26, 30
monitoring symptoms during reintroduction phase, 46
omega-6 fats for, 28
Inchworm (exercise), 293
Ingredients, choosing, 127–131
Insomnia. See Sleep
Insulin and insulin resistance, 11, 17–18, 29
Intermediate 4-Week Fitness Plan, 289, 290
Intestines. See Gut health
J
Jalapeño-Lime Cauliflower Rice, 167, 167
K
Kale and Bacon Breakfast Skillet, 148, 149
Kettlebells, choosing, 282–283. See also Fitness Plan
Kettlebell Complex (workout), 329
Kettlebell Deadlift (exercise), 299
Kettlebell Swing (exercise), 301
Kicks (exercise), 292
Kitchen tools and equipment, 120–123
L
Labels on foods, 36
Lactose, 25, 48–51
Lamb Chops with Sage-Apple-Mint Puree, Pan-Seared, 228, 229
Lamb Meatballs, Moroccan, 230, 231
Latte, Superfood Coconut Chai, 136, 137
Leaky gut, 52–53
Lectins
in grains, 23
in legumes, 38
in nightshades, 56
Leftovers, 90
Leggings (workout), 321
Legumes, 38
Lemon-Raspberry Mini Cheesecakes, 262, 263
Leptin, 11
Lime
Chili-Lime Shrimp Salad, 178, 179
Cilantro-Lime Turkey Burgers, 208, 209
Honey-Lime Dressing, 193, 193
Jalapeño-Lime Cauliflower Rice, 167, 167
Watermelon-Lime Gummies, 266, 267
Liver
Bacon-Liver Meatballs, 211, 211
nutrients in, 70
Low-density lipoprotein (LDL), 24
Lying Knee to Chest (exercise), 293
Lysozymes, 58
M
Macronutrients. See also Carbohydrates; Fats (dietary); Protein
defined, 9
minimums for, 8–10, 12, 38
Main dishes, 194–243
Apple-Chicken Skillet, 200, 201
Asian Beef Stir-Fry, 212, 213
Bacon-Guacamole Chicken Rolls, 207, 207
Bacon-Liver Meatballs, 211, 211
Baked Ratatouille, 198, 199
Baked Sriracha Chicken Wings, 202, 203
Balsamic Wine Pork Chops, 234, 235
Caribbean Grilled Tuna Steaks, 242, 243
Chicken-Sage Meatballs, 206, 206
Cilantro-Lime Turkey Burgers, 208, 209
Classic Italian Turkey Meatballs, 210, 210
Coconut Macadamia Nut Crusted Mahimahi, 238, 238
Firecracker Salmon, 236, 237
Grilled Balsamic Flank Steak, 220, 221
Homemade Bone Broth, 222, 223
Moroccan Lamb Meatballs, 230, 231
aOven-Roasted Spareribs, 232, 233
Pan-Seared Lamb Chops with Sage-Apple-Mint Puree, 228, 229
Shepherd’s Pie, 218, 219
Shrimp and Cabbage Stir-Fry, 239, 239
Slow Cooker Bison Chili, 226, 227
Slow Cooker Chicken, 204, 205
Slow Cooker Garlic-Thyme Pot Roast, 216, 217
Spiced Potato Soup, 196, 197
Sweet Potato Chipotle Bison Sliders, 224, 225
Thai Coconut Curry Shrimp, 240, 241
Zucchini-Beef Taco Skillet, 214, 215
Mango-Jalapeño Salsa, 185, 185
Massage sticks, 284
Mats, choosing, 283
Mayonnaise, Simple Homemade, 188, 189
Meal plans, 88–133
Bread Lover’s Meal Plan, 88, 93–105
Butter Lover’s Meal Plan, 88, 107–119
food quantity and, 90
ingredients for, 127–131
kitchen tools and equipment for, 120–123
leftovers and, 90
recipe labels for, 132
serving sizes for, 89
shopping lists for, 91
stocking pantry for, 124–125
time management for, 91
Meal timing, 65–66, 286
Meat
choosing, 128–129
concentrated animal feeding operations (CAFOs), 62, 64, 128
nutrients in, 70
red meat (See Beef and bison)
Meatballs
Bacon-Liver Meatballs, 211, 211
Chicken-Sage Meatballs, 206, 206
Classic Italian Turkey Meatballs, 210, 210
Moroccan Lamb Meatballs, 230, 231
Menopause, 18
Mental health
body fat and, 84–85
dieting as “on the wagon,” 81–82
exercise benefits for, 271
food morality and, 80–81
self-love and, 79
supporting, 78–79
willpower and, 82–83
Menus. See Bread Lover’s Meal Plan; Butter Lover’s Meal Plan
Microbiome, 75
Milk
dairy as inflammatory, 25–27
reintroducing to diet, 50
Minerals
in bone broth, 77
in diet, 3
grains and, 23
Minimum effective dose, 274
Moroccan Lamb Meatballs, 230, 231
Mountain Climber (exercise), 296
Moved to Tears (workout), 325
Moving Day (workout), 311
Muscle Tee (workout), 322
N
National Farmers Market Directory, 129
Natural sweeteners, 30
Nightshades
identifying nightshade-free recipes, 132
sensitivity to, 56–57
No-Bake Almond-Coconut Cookie Bars, 260, 261
No Filter (workout), 328
Non-celiac gluten sensitivity (NCGS), 52–53
Nut-free recipes, identifying, 132
Nutrition, 2–19. See also Big Four inflammatory foods; 4×4; Reintroduction of foods
before and after Fitness Plan workouts, 285–288
caloric intake needed for, 6–8
carbohydrates, 11, 14–16, 19
dietary fats, 10–11, 13, 15, 17–19
dieting and, 2–3
macronutrients, 8–10, 12
nutrient-dense foods and, 68–71
shame cycle and, 5–6
undereating problem and, 3–5
Nuts. See also Almonds
choosing, 128
Coconut Macadamia Nut Crusted Mahimahi, 238, 238
omega-6 fatty acids in, 29
Spiced Rosemary Roasted Nuts, 174, 175
O
Oils
healthy cooking oils, 127
vegetable oils, reintroducing, 54–55
vegetable oils as inflammatory, 27–29
Omega-6 fatty acids, 26, 28
One-Arm Kettlebell exercises
Bent-Over Row, 299
Farmer’s Walk, 300
Push Press, 302
Reverse Lunge, 302
“On the wagon,” 81–82
Organic foods, 62
Oven-Roasted Spareribs, 232, 233
Oxidation
antioxidants in foods, 69, 124, 128, 129
nuts and, 29
oxidative stress from inflammation, 30
oxidized fats, 27
P
Pain, from exercise, 277–278
Paleo Approach, The (Ballantyne), 57, 58
Pan-Seared Lamb Chops with Sage-Apple-Mint Puree, 228, 229
Pantry, stocking, 124–125
Parasympathetic state, 74, 78
Parsnip and Carrot Fries, 160, 161
Physical health. See also Fitness Plan
flexibility for, 68
gut health and, 71–78
nutrient-dense foods for, 68–71
nutrition for physical activity, 15
Phytic acid
in grains, 53
in legumes, 38
Plantain Chips, Baked, 170, 171
Plyo (plyometric) box, 274
Polyunsaturated fats (PUFAs), 27–28
Pork Chops, Balsamic Wine, 234, 235
Post-workout nutrition, 287–288
Potatoes, Rosemary Roasted, 164, 165
Potato Soup, Spiced, 196, 197
Pregnancy
folate for, 69
4×4 during, 63
meal timing during, 65
nutrition for, 4, 8, 10–11, 15–16
Pre-workout nutrition, 285–286
Probiotic foods, 76
Processed foods
food labels of, 36
inflammatory foods in, 20–21
Produce, choosing, 130–131
Progress, from exercise, 280–281
Protein. See also Reintroduction of foods
defined, 9
digestion of, 73
inflammatory foods and, 24–26
minimum intake for, 12, 38
post-workout nutrition and, 287–288
pre-workout nutrition and, 286
sources of, 24–25
Pumpkin, canned, 125
Pumpkin Breakfast Muffins, 154, 155
Push-Up (exercise), 297
R
Ranch Dressing, Dairy-Free, 192, 192
Raspberries
Lemon-Raspberry Mini Cheesecakes, 262, 263
Raspberry Apple Cider Vinaigrette, 191, 191
Raspberry-Coconut Smoothie Bowl, 138, 139
in Roasted Beets and Berries Salad, 180, 181
Ratatouille, Baked, 198, 199
Raw milk, 50–51
Reactive hypoglycemia, 17
Rear-Ended (workout), 320
Recipes. See Breakfast; Main dishes; Salads, dressings, and dips; Sides and snacks; Treats
Red Boat Fish Sauce, 126
Refined sugar, 29–30, 54. See also Sugar and sweeteners
Reintroduction of foods, 43–66
basics of, 44–46
frequently asked questions about, 58–66
knowledge about body and, 55
monitoring symptoms during, 46
overview, 43–44
preparing for, 44
Reintroduction Worksheet for, 47
troubleshooting with other problematic foods, 55–58
week 1 (dairy), 48–51
week 2 (grains), 51–53
week 3 (refined sugar), 54
week 4 (vegetable oils), 54–55
Reproduction. See Breastfeeding; Pregnancy
Rest, from exercise, 277–278
Restaurants, eating at, 36, 60
Restorative movement, 276
Reverse Lunge (exercise), 296
Ring the Bell (workout), 319
Roasted Beets and Berries Salad, 180, 181
Rodgers, Diana, 64
Rosemary Roasted Potatoes, 164, 165
S
Salads, dressings, and dips, 176–193
Apple, Avocado, and Chicken Salad, 177, 177
Avocado Butter, 186, 187
Buffalo Chicken Dip, 183, 183
Chili-Lime Shrimp Salad, 178, 179
Cranberry-Apple Relish, 190, 190
Dairy-Free Ranch Dressing, 192, 192
Everyone’s Favorite Guacamole, 184, 184
Honey-Lime Dressing, 193, 193
Mango-Jalapeño Salsa, 185, 185
Raspberry Apple Cider Vinaigrette, 191, 191
Roasted Beets and Berries Salad, 180, 181
Simple Homemade Mayonnaise, 188, 189
Strawberry Cobb Salad, 182, 182
Salatin, Joel, 64
Salmon, Firecracker, 236, 237
Salsa, Mango-Jalapeño, 185, 185
Salt, 127–128
Salted Dark Chocolate Almond Butter Cups, 246, 247
Sauces. See also Salads, Dressings, and Dips
hot sauce, 126
Mango-Jalapeño Salsa, 185, 185
Red Boat Fish Sauce, 126
sriracha sauce, 126
Savory Sweet Potato Wedges, 158, 159
Scale, for body weight, 281
Seafood
Caribbean Grilled Tuna Steaks, 242, 243
choosing fish for purchase, 71, 128–129
Coconut Macadamia Nut Crusted Mahimahi, 238, 238
Firecracker Salmon, 236, 237
nutrients in, 71
Shrimp and Cabbage Stir-Fry, 239, 239
Thai Coconut Curry Shrimp, 240, 241
Secretin, 73
Seeds, choosing, 128
Self-love, 79
Serving sizes, 89
Shame cycle, resisting, 5–6, 78–85
Shepherd’s Pie, 218, 219
Shopping lists
Bread Lover’s Meal Plan, 96, 98, 101, 104
Butter Lover’s Meal Plan, 109, 112, 115, 118
for meal plans, 91
Shoulder Swings (exercise), 292
Shrimp and Cabbage Stir-Fry, 239, 239
Shrimp Salad, Chili-Lime, 178, 179
Sides and snacks, 156–175
Bacon-Wrapped Asparagus Bundles, 162, 163
Baked Plantain Chips, 170, 171
Chocolate-Cherry Energy Bites, 172, 172
Cinnamon-Toasted Coconut “Chips,” 173, 173
Creamy Mashed Cauliflower, 157, 157
Easy Apple “Cookies,” 168, 169
Jalapeño-Lime Cauliflower Rice, 167, 167
Parsnip and Carrot Fries, 160, 161
Rosemary Roasted Potatoes, 164, 165
Savory Sweet Potato Wedges, 158, 159
snacks, post-workout, 287–288
snacks, pre-workout, 286
snacks for Bread Lovers, 93
snacks for Butter Lovers, 107
Spiced Rosemary Roasted Nuts, 174, 175
Zucchini-Tomato Sauté, 166, 166
Simple Homemade Mayonnaise, 188, 189
Sleep
carbohydrates for, 11, 15
exercise for, 271
Slow cooker recipes
Bison Chili, 226, 227
Chicken, 204, 205
Garlic-Thyme Pot Roast, 216, 217
Smoothies
Breakfast Smoothie Trio, 135, 135
Cherry-Spinach Smoothie, 135, 135
Raspberry-Coconut Smoothie Bowl, 138, 139
Snacks. See Sides and snacks
Soreness, from exercise, 277–278
Soy, 55–56
Spareribs, Oven-Roasted, 232, 233
Speed, of exercise, 280–281
Spiced Potato Soup, 196, 197
Spiced Rosemary Roasted Nuts, 174, 175
Spices, choosing, 131
Spicy Meatball (workout), 312
Spinach
Cherry-Spinach Smoothie, 135, 135
Spinach, Tomato, and Mushroom Frittata, 144, 145
Squat Thrust (exercise), 298
Sriracha Chicken Wings, Baked, 202, 203
Sriracha sauce, 126
Stella-R (workout), 314
Stevia leaf, 31
Stomach, digestive functions and, 74. See also Gut health
Strawberries
Chocolate-Covered Strawberry Ice Pops, 256, 257
Strawberry Cobb Salad, 182, 182
Strength
exercise workouts for, 275, 276
measuring exertion of exercise, 280–281
Stress
nutrition and, 11
reducing, for gut health, 77–78
Strong-Arm (workout), 316
Sugar and sweeteners. See also Treats
artificial sweeteners and, 30
choosing healthy sweeteners, 128
natural options for, 29
refined sugar as inflammatory, 28–29
reintroducing to diet, 54 (See also Reintroduction of foods)
Superfood Coconut Chai Latte, 136, 137
Sweet potatoes
Apple Bacon Sweet Potato Hash, 140, 141
Savory Sweet Potato Wedges, 158, 159
Sweet Potato Chipotle Bison Sliders, 224, 225
Twice-Baked Breakfast Sweet Potatoes, 142, 143
Sympathetic state, 74, 78
Symptoms from inflammatory foods
monitoring, while reintroducing foods, 46, 58–59
Reintroduction Worksheet, 47
T
Testosterone, 18
Thai Coconut Curry Shrimp, 240, 241
Thai red curry paste, 127
Thoracic Twist (exercise), 304
Thyroid health and thyroid hormone, 4–5, 7, 16, 23
Time management, for meal plans, 91
Tomatoes
Baked Ratatouille, 198, 199
ingredients, 125, 127
Spinach, Tomato, and Mushroom Frittata, 144, 145
Tower of Terror (workout), 326
Traveling, eating while, 60–61
Treats, 244–267
Almond Shortbread Cookies, 258, 259
Avocado Chocolate Mousse, 264, 265
Banana Split Pops, 254, 255
Chocolate Coconut Bombs, 245, 245
Chocolate-Covered Strawberry Ice Pops, 256, 257
Dark Chocolate Mug Cake, 250, 251
on 4×4, 63
Homemade Chocolate Shell Topping, 252, 253
Lemon-Raspberry Mini Cheesecakes, 262, 263
No-Bake Almond-Coconut Cookie Bars, 260, 261
Salted Dark Chocolate Almond Butter Cups, 246, 247
Watermelon-Lime Gummies, 266, 267
Whipped Coconut Cream, 248, 249
Trescott, Mickey, 57, 58
Tuna Steaks, Caribbean Grilled, 242, 243
Turkey Burgers, Cilantro-Lime, 208, 209
Turkey Meatballs, Classic Italian, 210, 210
23andMe, 16, 18
Twice-Baked Breakfast Sweet Potatoes, 142, 143
U
Undereating, 3–5
USDA Farmers Market Directory, 129
V
Vanilla extract, 126
Vegetable oils
as inflammatory, 27–29
reintroducing to diet, 54–55 (See also Reintroduction of foods)
Vegetarian recipes, identifying, 132
Vegetarians, 63–64
Villi (intestinal), 23, 73
Vinegar. See Apple cider vinegar; Balsamic vinegar
Vitamins
from dark leafy greens, 69
in diet, 3
fat-soluble, 10
grains and, 23
requirements for, 3–5
Volume, of exercise, 280
W
Walking Lunge (exercise), 298
Walk the Plank (workout), 317
Wall exercises
Ankle Mobilization, 303
Slide, 304
Squat, 303
Watermelon-Lime Gummies, 266, 267
Weakness, from exercise, 278
Weight
gaining, 84–85
measuring body weight with scale, 281
What The (workout), 310
Whey, 25–26, 48–51
Whipped Coconut Cream, 248, 249
Wild-caught fish, 71, 129. See also Seafood
Willpower, 82–83
Workouts, 305–328. See also Fitness Plan
choosing weights for, 306
cooling down from, 306
overview, 305
sets, reps, and rounds, defined, 307
warming up for, 306
10 minutes or less, 308–311
15 minutes or less, 312–317
20 minutes or less, 318–323
30 minutes or less, 324–329
Y
Yogurt, reintroducing to diet, 49
Z
Zucchini-Beef Taco Skillet, 214, 215
Zucchini-Tomato Sauté, 166, 166
