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You can achieve your ideal size more easily, heal your digestive system and improve your mental and emotional functioning by taking care of what foods you choose to put into your body. Since 90 percent of serotonin is produced in your gut, avoiding foods you are sensitive to can have a huge beneficial impact on your total well-being. Identifying and eliminating food sensitivities is also a huge step for helping you avoid pain. Pain anywhere in the body is inflammation, and inflammation begins in the gut. When you avoid foods that you are sensitive to, the mucosal barrier in your intestines can heal, the pain you experience may be eliminated and your immune system is strengthened.

At Total Fitness, we help our clients identify their food sensitivities. These may be highly individual – you may develop a sensitivity to any food you are consuming frequently. One of the best ways to avoid developing a food sensitivity is to rotate your diet and include lots of variety. That is one of the many reasons why we have produced this cookbook for you.

Here is a list of common food sensitivities. As you read over this list, notice how many of these foods are processed – if you simply choose a diet of organic meats, nuts, fruits and vegetables, you will avoid common food allergens and achieve new heights of health and fitness.

If you know for certain you have a food sensitivity, there is no substitute for reading labels carefully.

Lastly, if you have multiple food sensitivities, ask your Total Fitness professional how we can help you heal your mucosal barrier. You can overcome many food sensitivities by healing your gut. This is an individual process and involves identifying any pathogens (parasites, bacteria, etc.) that may be interfering with your gastrointestinal function and a six-month gut restoration program that includes replenishing the good bacteria in your gut and healing the mucosal barrier.

As you heal your gut and avoid your food sensitivities, you will notice that your abdomen flattens out, your core muscles work better and you have better balance when performing your fitness training program. The nerve that goes to the transverse abdominis is the gastric nerve, so if you are eating anything that inflames your gut, you will not be able to flatten your abs or get your core muscles working properly.

Remember, here at Total Fitness, we work to put together the big picture for you – your health, your fitness and your nutrition. Everything works together.

 

FOODS TO AVOID IF YOU SUSPECT YOU ARE SENSITIVE TO WHEAT OR GLUTEN GRAINS

  • Barley
  • Rye
  • Oatmeal
  • Spelt
  • Breads
  • Bagels
  • Crackers
  • Cereal
  • Pizza
  • Pretzels
  • Whiskey
  • Breaded fish and vegetables
  • Gravies
  • Hot dogs
  • Cookies
  • Candy
  • Pasta
  • Cereals
  • Ice Cream
  • Pudding
  • Meat loaf
  • Processed foods
  • MSG
  • Bouillon cubs

FOODS TO AVOID IF YOU SUSPECT YOU ARE SENSITIVE TO MILK

  • Casein
  • Whey
  • Yogurt
  • Butter
  • Bread
  • Cakes
  • Puddings
  • Ice Cream Mashed potatoes
  • Sherbert
  • Salad dressings
  • Margarine
  • Donuts
  • Scrambled eggs
  • Soup
  • Cheese
  • Breads
  • Coffee whitener
  • Sausages
  • Cream
  • Chocolate
  • Cocoa
  • Whipped toppings
  • Cookies
  • Custard
  • Cold cuts

FOODS TO AVOID IF YOU SUSPECT YOU ARE SENSITIVE TO CORN:

  • Popcorn
  • Cereal
  • Corn oil
  • Margarine
  • Processed foods
  • Bologna
  • Sausage
  • Some vitamin pills (check ingredient list)
  • Cornstarch
  • Modified food starch
  • Dextrin
  • Corn syrup
  • Dextrose
  • Lactic acid
  • Inositol
  • Sorbitol
  • Mannitol
  • Glusonic acid
  • Hydrol
  • Caramel color
  • Alcohol
  • Food in waxed paper cartons
  • Carbonated beverages
  • Soda pop
  • Sweetened fruit juices Canned or frozen fruits
  • Instant tea or coffee
  • Cold cuts
  • Ham
  • Hot dogs
  • Jams and jellies
  • Canned vegetables
  • Catsup
  • Peanut butter
  • Chewing gum
  • MSG
  • Distilled vinegar
  • Grits
  • Cola
  • Gummed labels
  • Gelatin desserts
  • Gin
  • Graham crackers
  • Whiskies, Scotch, bourbon, brandy, wine

FOODS TO AVOID IF YOU SUSPECT YOU’RE SENSITIVE TO EGGS:

  • Bread
  • Cookies
  • Cakes
  • Sherbert
  • Beer
  • Eggnog
  • Pretzels
  • Waffles
  • Meringues
  • Ice cream
  • Donuts
  • Pasta
  • Bouillon
  • Noodle soup
  • Mayonnaise
  • Root beer

Source: Healing Depression: A Holistic Guide (New York, 1997: Marlowe and Co.) by Catherine Carrigan