WELCOME
 

We believe that nutrition is as a fundamental factor in achieving and maintaining optimal health. Unfortunately, not everyone has the ability to consult with a naturopathic doctor one-on-one. That is why we are offering this program FREE with open access available to everyone. 

 

You may be joining Nourish Level 1 on your own, with a group of friends, or as part of the more specialized work you are doing with your ND.

 

No matter how you got here, welcome! We applaud you for your motivation to explore the connection between food and your health. We hope you, too, get a glimpse of the power of nourishment too!

 

 

-Dr. Dave & Dr. Kara

NOURISH LEVEL 1

12 Days to Nourish your Body and Improve your Health

FOOD FIRST

What do you do when your computer isn’t working properly?

TURN IT OFF + RESET

Focusing on FOOD FIRST helps us reboot in a logical, cost-effective manner. Before jumping into more specific naturopathic therapies such as supplements, herbs, acupuncture, homeopathy etc.) it a food first approach helps us figure out what of your present health state is the result of  ‘pathological noise’ from poor diet/lifestyle v. what needs a more precise, individualized approach.

 

 

It’s starts to answer the question: how is my current diet contributing to my current health?

 

Thus it is meant to be + therapeutic + logical/efficient + diagnostic

 

In just 12 days, our patients and group program participants often notice immediate improvements in how they feel. Common side effects of following this diet include: weight loss, increased energy, better mood, improved bowel habits and digestion, improved sleep and ability to cope with stress.

 

The intention of this initial stage is not deprivation; what we are depriving ourselves of are foods that lead to ill health and all chronic diseases! Rather, our goal is to nourish our bodies with beautiful, real food and feel light in body and spirit.

 

‘Everything must be made as simple as possible, but not one bit simpler’ - Albert Einstein

 

So, we are keeping this  S I M P L E .


We designed the initial stage to find that sweet spot where reliable results and ease of implementation meet. i.e. what can we do for 12 days that will make a significant difference to our health? The answer is sweet and simple, SUGAR, and related simple CARBOHYDRATES in our diets. Excessive simple and rapidly digested carbs quickly release sugar, trigger insulin release, inflammation, feed pathogenic bacteria, and myriad of other scientifically valid naughtiness! Getting rid of sugar is ‘punchy’; it’s simple and will give the most bang for our buck.

Dr. Kara & Dr. Dave

YOU'RE JUST 12 DAYS AWAY FROM IMPROVING YOUR HEALTH.

We asked our group program participants what health changes they noticed in just 12 days. May experienced improved energy, mood, digestive functions, reduced stress and weight.

We dare you to find a drug or supplement that has THAT power!

We find this benefits of this challenge significantly improve when you do this as part of a community or group. We highly encourage you to see if you can find family, friends, or co-workers to join you. Or at least, have someone who is supportive of your commitment to change and will act as your cheerleader and check-in for accountability.

BEFORE YOU START

1. Get acquainted: 

Read and print the program materials below. 

2. Plan, Plan, Plan

Plan your Start Date.

Get rid of "tempting" foods in your cupboard.

Plan your meals.

Make a grocery list.

3. Prepare your Body

If this is a big diet change for you, then we advise you to take a few extra days before you begin to slowly reduce processed foods, sugar, wheat, alcohol etc. AND add a little extra time into supporting your detoxification / elimination pathways (see resource below)

NOURISH LEVEL 1 PROGRAM

Here are all the resources you need to get started. 

 

FOOD LIST

Here is a comprehensive list of foods to INCLUDE and EXCLUDE from your diet for 12 days.

TIPS, TRICKS, AND HACKS

Here are some suggestions and ideas to make this easy, simple and tasty!

Lemons

SUPPORT DETOXIFICATION PATHWAYS

There can be an adjustment period with any diet change. Many people feel WORSE for a few days before they get to feeling GREAT. Here are some idea to reduce or mitigate this phase.

LET'S EAT

Our secret mission (ok maybe not so secret) is that you'll learn by experience what good healthy food looks like, try some new recipes, gain some new cooking skills, experiment with new foods, and fall in love with how great you feel.

We don't want you to go it alone, so we've designed some pretty awesome meal plans to guide you along. 

The meal plans are designed for 2 people (2 servings for breakfast and snacks, 4 servings for dinners and enough for leftover lunch). If you're cooking for more, then remember to adjust the shopping list and recipes. If you're cooking for 1, then we suggest following the plan for 2, that way you can stock up on healthy freezer meals.


It is a lot of recipes for 1 week, so either pair it down, OR cook your heart out and reap the benefit of lots of healthy leftovers to save. 

Nutrition is as individual as you are, so we hope you will ultimately learn how to put together a healthy meal plan for yourself that fits your life, nutrition goals, and taste. 

ENJOY!

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NOURISH 1 MEAL PLAN

A Nourish Level 1 compliant meal plan that is lacking on "deprivation" and oozing with yummy, colourful, tasty real food.

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NOURISH 1 VEGAN MEAL PLAN

A Nourish 1 Meal plan Vegan style.

FAQ

WILL THERE BE ANY "SIDE EFFECTS"?

Other than the common great side effects of improved mood, digestion, energy levels and overall vitality, there can be some initial detox reactions such as fatigue, nausea, foggy thinking, hunger and achy joints. Please follow the guidelines in the "Support Detoxification Pathways" resource.

CAN I EXERCISE?

Yes! Please do! Please continue your regular excerises, sports, and activities. IF you don't currently exercise, find one way to start incorporating movement into your day.

IS THERE ANYONE WHO SHOULD NOT DO THIS PROGRAM?

While this program is generally safe for everyone, if you're pregnant, breastfeeding, have a history of eating disorders or have complex medical issues, please consult your ND before starting this program.

WHAT HAPPENS AFTER THE 12 DAYS?

After your 12 day program take some time to reflect on how you're feeling and the changes you've experienced. This is where we can determine "how does my diet contribute to my health?" AND it also weeds out health symptoms and conditions where diet did not make a difference (at least, this diet or this length of time). Working with your ND on these topics to explore next treatment approaches, and making a plan to continue some version of this diet more long term is essential.

©2019 by Drs. Kara Dionisio & David Miller, ND.