Nourish The Body
Nourishing Your Life Through Simple, Whole Ingredients
Good health starts with how we fuel our temples. We provide practical guidance, clean recipes, and real-food essentials to help you eat intentionally. Explore simple, nutrient-dense choices designed to sustain your body and honor Creation
“Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God?”
— 1 Corinthians 6:19
Uncomplicated Eating
Made With Respect For Creation & The Body
Keep It Simple
Stick to real, unadulterated food grown or raised the way nature intended. No complex math required – just pure, honest nourishment.
Sustained Energy
Skip the sugar crashes and brain fog. Fueling your temple with whole foods gives you clean, steady power all day long.
Avoid where possible / Use in Moderation
- Fruit, unless it’s berries • Wheat • Sugar • Grains • Pasta • Potatoes • Rice • Beans • Starches
- Milk as it’s loaded with sugar (Unsweetened Almond/Macadamia/Oat Milk is recommended)
- Do not eat processed foods.
- Other common Ingredients I use is Almond flour
- Sweeteners you can use: Stevia drops (0g) • Erythritol (0g) • Truvía (0g) • Monkfruit (0g) • Avoid artificial sweeteners.
Tips on Dairy & Chesse
- Dairy – HWC (Heavy whipping cream) is good in coffee in moderation. Coffee only 1-2 daily.
- Cheese: Avoid excess Parmesan, Asiago as we tend to use little
- Cottage cheese- Good to throw in your lunch
- Stick with white hard cheeses like feta and mature cheddar – white.
Tips on Vegetables
- Avoid Sweet potatoes • Avoid Corn • Avoid Peas • Potatoes – No potatoes!
- Carrots – can be used in moderation, just don’t go over board. They are full of starches and not recommended.
- Get your carbs from above ground veggies! Green leafy veg is the best.
- Leafy greens- Spinach, Spring mix, Kale, Romaine
- Zucchini- Great for a noodle substitute!
- Avacado- Awesome source of natural fat!
- Eggplant
- Brussels sprouts
- Tomato
- Spaghetti Squash- Versatile, makes a great spaghetti substitute and is even great for making hash browns!!
- Cucumber
- Peppers- Jalepeño, banana, green/red/yellow/ orange bell
- Broccoli- Great with cheese, steamed or just raw!
- Asparagus- Awesome roasted or sautéed with bacon and garlic!
- Cauliflower- AWESOME potato substitute!!
- Celery- Great with cream cheese or all natural peanut butter!
- Cabbage
- Pickles (Read nutrition labels, watch for sugar and carbs)
- Olives
- Green beans- Awesome sautéed in bacon grease with garlic, (watch portion size, though).
- Onions- Red, yellow: use somewhat sparingly, to taste
Tips on Fruit
- Fruits: Most are a no-no, especially bananas, oranges and grapes. Avoid where possible/ absolute moderation unless it’s berries.
- Strawberries
- Blueberries
- Raspberries
- Blackberries
- Lemon/Limes- Adds great flavor!
Protein is a goal. Try your best to reach your protein goal but try not to go over.
Excessive amounts of protein can stagnate your weight loss.
- Beef- Ground beef, Steak, Ribs, and Roasts
- Pork- Chops, Ribs, BACON, Loins, sausage
- Chicken/Turkey- Thighs w/skin or wings are the best because breasts are high in protein. However, you CAN eat breasts, just have to eat more fat to compensate.
- Fish- Tuna, Salmon, Cod, Haddock, etc.
- Shrimp/Lobster- Go crazy, use lots of butter!
- Avoid processed meats like Pepperoni, salami, polonies etc.
Tips on Nuts (grams of carbs per 100 grams, or 3.5 oz):
- Pecans/ Brazil (4g)
- Macadamia (5g)
- Hazelnut/Walnut/Peanut (7g)
- Pine (9g)
- Almond (10g)
- Pistachio (18g)
- Cashew (27g)
Do not forget your electrolytes, they are needed daily. A good form of electrolytes is:
- Powerade zero
- Pickle juice
- Pink Himalayan salt added to your food
- Do not eat processed foods
Tips on Dressings, Condiments and Spices:
- Ranch, Blue cheese, Cesar, Thousand Island, Balsamic- Watch carbs/ sugar, but there’s tons of brands, so you can find one you love!
- Mayo- Natural/organic is best, but I use Hellmann’s all the time.
- Aioli
- Heinz “NO SUGAR ADDED” Ketchup or sugar free ketchup
- G. Hughes brand sugar free BBQ sauce
- Yellow/Spicy Brown Mustard
- Soy sauce
- Hot sauce
- Spices: Garlic powder, onion powder
Tips on Oils & Fats
- Coconut Oil
- Butter: Kerry Gold or farm butter is best but just make sure it’s REAL butter and not a spread or margarine
- Olive Oil
- Vinaigrette
- Hollandaise
- Bacon/sausage grease
- MCT oil- easily ordered online/in specialty stores
Tips on Liquids – Use as base for sauces / soups:
- Heavy Whipping Cream (HWC)
- Broths/Stocks: Stay away from reduced fat. Bone broth is awesome!
Tips on Snacks
- Pepperoni
- Slim Jims/jerky (watch carbs)
- Homemade cheese its/ tortilla chips
- Cheese
- Pork rinds (0 carbs, very versatile. Can be used as breading, nacho substitute or even sprinkled with cinnamon & stevia and eaten like cereal with Almond milk and tastes like cinnamon toast crunch!)
Make sure to drink 3L water daily- if you aren’t getting the adequate amount of water it can be bad for your kidneys!
- WATER- Lots of it!
- Crystal Light- Tons of options and very convenient!
- Tea with stevia
- Coffee- Add a Tablespoon of coconut oil or MCT oil, Stevia, heavy whipping cream and imitation vanilla/ Hazelnut or Cocoa powder & peppermint BOOM Homemade creamer!
- Beers (grams of carbs per 12 oz serving)
- Bud Select 55 (1.9)
- MGD 64 (2.4)
- Rolling Rock Green Light (2.4)
- Michelob Ultra (2.6)
- Bud Select (3.1)
- Beck’s Premier Light (3.2)
- Natural Light (3.2)
- Michelob Ultra Amber (3.7)
- Coors Light (5)
- Amsterdam Light (5)
- Bud Light (6.6)
- Vodka: Whipped Vodka & flavored water or pineapple Pinnacle with crystal light are a couple of my favorites!
- Whiskey shot (0g carbs)
- Brandy shot (0g carbs)
- Dry Martini (0g carbs)
- Tequila shot (0g carbs)
- Champagne (~1g per serving)
- Dry wine (~2g per serving)
