Healthy Eating Guide

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Katia Herman, Wellness Coach at
JOYSPACE by katia, InKind Space Advisory Board Member


Bookmark this handy guide and pull it up in the market when you’re staring at endless shelves thinking '“what the heck am I going to eat?!”



Your best friends! These food will help nourish your body, help fight cancer (and all disease) and offer you countless vitamins, minerals and nutrients to strengthen your blood, hair, eyes, cells, brain and whole body. Take it one step at a time. Start with an increase of your current status quo, and shift gradually to eating more and more. The recommended amount is to include at least 5 servings of fruit and vegetables daily, ideally. You cannot eat too much! 

**Whenever possible, I strongly encourage eating organic produce! It is very important to limit the levels of toxic pesticides you ingest so that your body is best prepared to fight cancer.

Move away from white processed carbs and include whole, minimally processed grains to your diet. This includes oatmeal, faro, quinoa, barley & wild rice. Whole grains offer fiber, vitamins, nutrients and are a complex carb your body can break down slowly, without spiking blood sugar. They offer energy, brain power and fuel. High fiber diets have also been linked to fighting hormone driven cancers. 

Including LEGUMES, NUTS, BEANS, WHOLE SOY, FISH AND LEAN POULTRY.  These are the best sources of protein for you to eat. 

Should be eaten in its whole form (edamame beans, tempeh, unsweetened soy milk and tofu) and should be organic as to avoid GMO. Soy contains certain phytonutrients with anti cancer benefits so these foods can be eaten up to 2 times a day. 

There are studies that show a plant-based diet, without any meat, is best to combat cancer. I would suggest that if you are a meat eater and it is too hard to cut out meat altogether, the best thing to do is decrease your intake of animal protein- most specifically red meat (beef, lamb and pork for this purpose.) 

(Turkey and Chicken)
Can be eaten moderately. However, the source of your meat is of utmost importance. The hormones and additives pumped into animals and their feed can be very harmful. Buy only organic, ideally grass fed, red meat and organic, pasture- raised poultry whenever you can. Consider skipping meat altogether if you cannot buy meat from reliable sources and farms.

Some wild fish can be extremely healthy to eat such as wild salmon which is loaded with healthy fat and omega 3’s, sardines, anchovies and mackerel. Increase your wild salmon intake to 2-3 times a week if possible. Wild trout, sole, flounder and cod are also ok. Make sure to stay away from Tuna, Swordfish, Tile, and other larger fish loaded with mercury and microplastics from our sadly polluted oceans. 

Such as olive oil, coconut oil and avocado oil. Stay away from vegetable oil and canola oil and never eat Hydrogenated Oils!

Make sure to include and increase:
Mushrooms of all kinds, Green Tea, Turmeric, Ginger, Garlic, Green leafy veggies, Berries of all kinds, Dark chocolate (at least 70% cocao), Onions, Beans


Interested in learning more about natural wellness or want to chat with Katia?



Also check this out if you haven’t already:

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