Level 2: Endurance is based on closely looking and applying with rigor Do’s and Don’ts for each of the base nutrients listed in Food Essentials: Sugar, Protein, Oil/Fats, Grains/Starch, Dairy, Salt, Water and Vegetables&Fruits.
You can read more by following each of the links; here I only enclose the steps with some checklists.
In addition to “base nutrients”, I suggest adding some Supplements as well as looking into the Well-being Essentials.
Here are all of the things that I suggest taking care of in the Endurance phase.
Have a wonderful and tasteful journey!
1. Sugar
- Honey is a healthy alternative to sugar, when used it in its pure, raw form.
- Stevia is a sweet herb derived from the leaf of the South American stevia plant, which is completely safe in its natural form.
Avoid
- All artificial sweeteners: aspartame (Canderel and others), saccharin and sucralose (chlorinated artificial sweetener). Agave syrup is typically highly processed so best to avoid it.
- Read ingredients list and avoid food that contains ‘corn syrup’, HFCS (high fructose corn syrup) or any variation
- Processed foods labeled as “no-“ or “low-fat” (usually means it’s loaded with fructose or sugar), or “no-“ or “low sugar” diet foods (which usually contain artificial sweeteners).
- Soda drinks. Filtered water is our best bet.
- Sweets. A bar of preferably raw chocolate is ok 😉
Read more here.
2. Protein
- Meat (organic, hormone free). All meats, including poultry with exception of pork.
- Eggs (organic, cage-free) – best to consume them raw or lightly boiled/cooked.
- Fish – deep or cold water wild/ caught. Avoid sorts that are likely to be contaminated with mercury etc.
- Raw dairy (butter from raw milk, cheese from raw milk, raw or lightly pasteurized milk, yogurt).
- Beans are sources of good, but not complete proteins.
Avoid
- Soy (except fermented soy products like tempeh, miso and natto)
Read more here.
3. Oil and Fats
- For cooking and baking the best is to use exclusively coconut oil or ghee.
- Other extremely healthy oils/fats like butter (from raw, organic milk) and olive oil are great sources of healthy fat/oils but they should not be heated.
- Avocados, walnuts, egg yolks are additional sources of healthy fats.
Avoid
- Vegetable oils (omega-6) like corn, soy, sunflower, canola.
- Margarine and all other butter mimicking foods including “cholesterol free” cooking fats should never be used especially for cooking.
- Frying. If you really need to fry use ghee or coconut oil.
Read more here.
4. Grains/Starch
- Intake of grains/starch in general needs to be significantly reduced. Use of wholegrain sorts like oatmeal, kamut, wild/brown rice, barley, rye, buckwheat, quinoa etc. is controversial to an extent, but many consider them as healthy alternatives and I see no harm including them unless you have health issues. The same goes for potatoes. In general potato consumption needs to be reduced significantly, I like replacing it occasionally with sweet potato that is higher in nutrients.
Avoid
- Wheat/gluten need to be fully avoided or at least significantly reduced.
Read more here.
5. Dairy/Milk
- Raw whole, unpasteurized, non-homogenized milk. It is very difficult to obtain it but sometimes you can buy it directly from small farms.
- Second best would be the whole, pasteurized, non-homogenized milk from cows raised on organic feed which is now available in many health food shops.
- Alternative sources of calcium are: cultured buttermilk that is often more easily digested than regular milk. Butter obtained from raw milk is great especially for children. Goat milk and yogurt is a great alternative and easily digested.
Avoid
- Pasteurized and homogenized milk and pasteurized dairy.
Read more here.
6. Salt
- Use only natural, unprocessed salt like e.g. Himalayan salt and Celtic Salt (high in iodine).
- Introduce green vegetable juices as an excellent way to ensure your potassium intake.
Avoid
- All processed foods, which are very high in processed salt and low in potassium and other essential nutrients.
Read more here.
7. Water
- Drink only filtered water. Purchase water filters that take out the chlorine and fluoride from your water.
Avoid
- Bottled water, vitamin water and similar.
Read more here.
8. Vegetables and Juicing
- 6-8 servings of fresh organic vegetables (and fruits) per day. Juicing is the easiest way to reach our daily requirement.
- Take couple of vegetables that you normally like, that don’t have too strong flavor (e.g. cucumber (peel it), fennel, carrot or spinach) and add lemon, lime, apple or ginger to improve taste.
- When you get used to juicing, shift slowly towards more vegetables and less sweet fruits.
Avoid
- Eating too much fruits at expense of vegetables.
Read more here.
9. Supplements.
The nutrition we need can be in principle fully obtained from wholesome, organic food.
However, for people on the go and especially frequent travelers it can be quite challenging to get all the nutrients that body need.
Read more and please consider adding some supplements enlisted here or others that you feel you may need in addition.
10. Well-Being Essentials.
In addition to nutrition, at this stage I also suggest looking into implementing the basics of the Well-Being Essentials. However, if it feels overwhelming, focus on nutrition first and leave it for the next phase.
Food In, Love Out 
