Choosing Ingredients- OptimizeNutrition

1. Choosing Ingredients Sweeteners Avoid refined sugar: Other names for refined sugar: Corn syrup, brown sugar, white sugar, concentrated fruit juice, cane sugar, evaporated cane juice, glucose, fructose, dextrose, maltose.

2. Preferred sweeteners: Stevia, xylitol, raw unpasteurized honey, organic blackstrap molasses, coconut sap/sugar, small amounts of raw unrefined organic cane sugar Spices Avoid: Flavoring, natural flavors (this general term encompasses many questionable ingredients), MSG, iodized table salt, store bought sauces and dressings, spice extract, and all non organic irradiated spices Preferred: *Any of the non-irradiated herbs and spices sold at Fuel SVN Nanaimo including unrefined Celtic sea or himalayan salt, seaweeds, garlic, onion, ginger, organic prepared mustard without additives, cinnamon, turmeric, cayenne pepper, rosemary and many others. Some other good choices are cilantro, parsley, raw apple cider vinegar. lemon, and lime *Additional herbs: Burdock root, cayenne pepper, dandelion root, grapefruit seed extract (in small amounts, not for daily use), echinacea, licorice root, oregon grape root, parsley leaf, sarsaparilla root, yellow dock root (speak with a practitioner when using herbs) Dairy Avoid: Conventional dairy products including store bought cheeses, homogenized pasteurized milk, homogenized yogurt, Preferred: (While cleansing avoid dairy) Organic grass fed butter and ghee, raw cream or raw cheese, non-homogenized yogurt and kefir (Tree Island, Saugeen Country Farms Kefir) Nuts/Legumes Avoid: Non organic corn products, soy products, peanuts, roasted and salted nut snacks, canned beans

3. Preferred: Organic sprouted nut butters. Soaked or sprouted nuts/seeds including brazil nuts, almonds, cashews, pecans, hazelnuts, walnuts, pine nuts, pistachios, sunflower seeds, pumpkin seeds, macadamia nuts. Soaked or sprouted legumes Grains Avoid: Genetically modified grains, non organic corn, any other non-organic or refined grain product Preferred: Organic Brown/black/wild rice, quinoa, buckwheat, barley, spelt, millet, unrefined oats (organic rolled oats are acceptable) **If not in sprouted form, should be soaked, germinated or sprouted before use. Fruits & Vegetables Avoid: Excess high sugar fruits and dried fruit (Banana, sweet apples, mangos, kiwi, dates, grapes). Canned fruits and vegetables. Preferred: In season organic produce with emphasis on mixed species/varieties and colors Oils & Fats Avoid: Refined, bleached, Deodorized, and rancid oils (Margarine, canola, cottonseed, corn, grape seed, peanut, soy, vegetable oil and some olive oils) Preferred: Rendered animal fats (lard) from pastured animals, unheated unrefined flax seed/oil, cocoa butter, extra virgin coconut oil, cold pressed unrefined extra virgin olive oil, organic pasture butter/or ghee (preferably grass fed also known as European butter *not European style*) Proteins Avoid: Pasteurized/cooked homogenized dairy, conventionally raised animal

4. products and eggs, farm raised seafood/fish, soy proteins Preferred: Grass-fed or pasture raised (non-GMO supplement) beef, lamb, bison, game meats (Elk, moose, venison), raised pork, duck, chicken, turkey, and organic free range eggs, fish low in heavy metals: (Wild salmon, sole, anchovies, trout, tilapia) 440-2980 Island Hwy N, Nanaimo, BC, V9T 5V4, Canada Email: info@optimizenutrition.ca Toll-free: 1 250 751 8866 Website: https://www.optimizenutrition.ca/ Thankyou