The Advanced Plan (AP) is a transformative short-term eating plan that targets specific health indicators. By focusing on reducing inflammatory foods, nurturing your body on a cellular level and promoting fat utilization as the primary energy source, we support regular hormone function and overall well-being. The AP is ideal for individuals with diagnosis such as diabetes, autoimmune diseases, heart disease or metabolic syndrome, hormonal imbalances, obesity or weight loss resistance, inflammation, digestive dysfunction, immune challenges, cancer, cognitive stress or disorders, chronic fatigue and fibromyalgia or who want to get off medications.
Here at Erb Family Wellness we want you to live your best life! The 5 Essentials is crucial to maintaining a healthy
lifestyle. That means in addition to Chiropractic, Nutrition plays a vital role in how we think, feel and live. In order to
combat things such as inflammation, pain and other auto immune diseases we must make sure that we are eating
foods that are good for us! Depending on where you are on your health journey, we suggest these two eating plans
The Core Plan or The Advanced Plan, which you will learn more in detail at your 5 Essential class.
*Indicators that you may need the Advanced Plan (AP):
Once you reach your health and wellness goals, you may slowly re-introduce the healthy fruits and grains on the Core Plan.
Avoid pesticides and GMO Crops
High-fiber, low-sugar vegetables are your best carbohydrate choice, any time of day
Arugula, Asparagus, Bamboo Shoots, Bean Sprouts, Bell Pepper, Broad Beans, Broccoli, Brussel Sprouts, Cabbage, Cauliflower, Chives, Celery, Chayote Fruit, Chicory, Coriander, Collard Greens, Cucumber, Eggplant, Endive, Fennel, Garlic, Ginger Root, Green Beans, Hearts of Palm, Jicama, Jalapeno, Kale, Kohlrabi, Lettuce, Mushrooms, Parsley, Mustard Greens, Onions, Radish, Radicchio, Snap Beans, Snow Pea, Shallot, Spinach, Swiss Chard, Tomato, Turnip Green, Watercress, Zucchini, Summer Squash, Spaghetti Squash
Low-sugar fruits, tolerated well throughout the day. Include more earlier than later
Granny Smith Apple, Lemon, Lime, Blackberry, Blueberry, Boysenberry, Elderberry, Gooseberry, Loganberry, Raspberry, Strawberry, Grapefruit
Consume in moderation & earlier in the day. These carbohydrates are balanced in fiber and sugar and can be eliminated altogether if fat burning is a priority
Artichoke, Adzuki Bean, Beets, Black Beans, Carrots, Cassava, Chickpeas, Cowpeas, French Beans, Great Northern Beans, Kidney Beans, Leeks, Lentils, Lima Beans, Mung Beans, Navy Beans, Okra, Pinto Beans, Pumpkin, Split Pea, Sweet Potato, Tapioca, White Beans, Yellow beans
Healthy Fats & Proteins: Prioritize low-to-no processing, organic, grass-fed & finished, wild caught
Almonds, Cashews, Chia Seeds, Flax Seeds, Hemp Seeds, Macadamia, Pecans, Pine, Nuts, Pumpkin Seed, Sesame Seed, Sunflower Seed, Walnuts
Almond Butter, Cashew Butter, Macadamia Butter, Pumpkin Seed Butter, Raw Tahini
Coconut Butter, Coconut Chips, Coconut Flour, Coconut Meat, Coconut Milk
These oils can be heated, provided they do not smoke:
Avocado Oil*, EV Coconut Oil*, EV Olive Oil*
Shouldn’t be heated:
Cod Liver Oil, Flaxseed Oil, Hemp Seed oil, Walnut Oil
Miso, Tempeh, Tamari
Meats must be Grass-Fed, and Grass finished
Chicken, Eggs, Grass-Fed Beef, Lamb, Turkey
Wild Caught Fish: always select wild fish from clean waters (Pacific & Alaskan Salmon, Mahi-Mahi, Halibut) with an emphasis on small fish (sardines, anchovies)
Choose full fat, organic dairy. Non-homogenized dairy is better. Unpasteurized/raw and A2 dairy are most ideal when chosen from trusted sources.
Butter, Cream, Ghee, Keifer, Raw Cheese, Yogurt
Monk Fruit, Allulose, Stevia, Lakanto, Xylitol*, Maltitol*, Erythritol*
*Be careful with sugar alcohols, they can cause digestive distress if consumed in large quantities
