Ditch the SAD Transition

Ditching the SAD is NOT a diet…
it is a LIFESTYLE.

Initially changes in life can be challenging. Changes often times take us away from things that are comfortable and familiar.  My transition plan will help you make changes with ease.  Transitioning is done slowly, over time.

Take Your Time

This plan may take 5 months to follow through to completion.  It can even take longer if extra time is needed for a specific transition step.  Take your time in order to master each transition before moving on to the next suggested area.  Even though this transition is not immediate and adoption of a truly optimal diet is gradual, I have found it to be a very successful program due to the slow progression in change.

Of course, if you are truly fed-up with the SAD….you could just completely dive in!  However, I encourage you to transition at your own pace.  Otherwise, the time you invest will be pointless because you will unwind your progress with crash dieting and the game of guilt that comes from “cheating” with dieting.  Remember, this is NOT a diet; this is a way of life.

Do your Best

There really is just one “rule” with this transition.  That rule is that you simply do your best and really focus on making the change suggested each week.  When you slip up (because we all do here and there), don’t drive yourself down to the depths of guilt and despair.  Instead, look forward to the next chance you can nourish your body.   Choose to make a good decision from there on out.   Remember, YOUR HEALTH IS UP TO YOU.  No one else can do this for you.

One Step at a Time

To start the plan, every week simply follow the guide on the right and make a single transition.  Each consecutive week, build upon the previous week and incorporate in a new transition.  If you find a particular week to be extra challenging, I encourage you to take an additional week or two on that area before moving on to the next transition.  Try to master each area first before adding on to the changes in your plan.

Good Nutrition

Also, take a look at my Nutrition page.  You will want to try to practice these principles as you move through the transition plan.   A summary of these principles:

  1. Balance each of your meals with a ratio of 40% carbohydrate/30% protein/30% fat.
  2. Eat every 3-4 hours at a minimum. Keep your portion sizes about the size of your fist/palm.
  3. Hydration is crucial. Your body weight divided by 2 = ounces of water to drink in a day at a minimum.
  4. Incorporate a variety of fermented foods into your daily diet. Organic full-fat yogurt and store bought probiotic products such as Kefir, Kombucha Tea, Kevita and fermented salsas/veggies are a good place to start if you aren’t making them yourself.  See sources on the Nutrition page to also find online ordering information.
  5. Choose QUALITY Carbs/Proteins/Fats at each meal. Just follow the transition plan and you will start to do this naturally!

Now, let’s get started.  Choose today to DITCH the SAD!  Experience what it feels like to live a nourished life!  May you experience Health, Healing, Hope & Happiness!

*Please note the disclaimer before making any changes based on this information*

Click here for my Restaurant Survival Guide!

Weekly Transition Plan

(click on each section below for details!)

Transition Plan

Week 1


Replace With

Tap Water & Cold Water

Tap water has chlorine, fluoride and other impurities in it.

Cold water is hard on the body to warm/regulate temp.

Filtered Water – with a simple Brita Filter

Bottled Water (Spring, Bottled at the Source, BPA free if possible)

Something even more advanced such as investing in a Water Filtration system for your home.

Room Temp Water – this is best for your body in terms of utilization

Take your body weight and divide it by 2 = total number of ounces at a minimum that you need to drink (you need more if you are drinking caffeine)

(Max is 100 ounces unless you’re an elite athlete)

Week 2


Replace With

Diet Sodas
Caffeinated Tea (includes Black Tea)(One cup of coffee or caffeinated tea a day is fine if you are drinking adequate water. Add an additional 1.5 times in water what you drink in caffeine)
½ Caffeinated & ½ Decaf
(or only ½ the amount that you typically drink)Herbal Tea

Filtered Water
(with Fresh Fruit, Cucumbers, Mint added to flavor)

Water Kefir

Kombucha Tea

Dandy Blend (helps to get wean off of caffeine)

Week 3


Replace With

Caffeine – 2:
(2nd Week in a row to help withdrawal)

Diet Sodas
Caffeinated Tea (includes Black Tea)

(One cup of coffee or caffeinated tea a day is fine if you are drinking adequate water. Add an additional 1.5 times in water what you drink in caffeine)

Herbal Tea

Filtered Water
(with Fresh Fruit, Cucumbers, Mint added to flavor)

Water Kefir

Kombucha Tea

Dandy Blend (helps to get wean off of caffeine)

Week 4


Replace With

Pasteurized Fruit Juices
Sports Drinks

Including Bottled/Boxed Juices

Freshly Squeezed Juices

(flavor with freshly squeezed juices & fruit slices)

Eat the whole fruit instead of just juice

Fresh/Raw Coconut Water

Add Trace Mineral Drops to Pure Water

For Electrolyte Balance – get Trace Mineral drops on Amazon =Trace Minerals Research Concentrate Trace Minerals

Week 5


Replace With

Non-Organic Milk/Dairy

Non-Organic Yogurt

Non-Organic Cheeses

Skim Milk and Low-Fat Dairy


Raw Organic Full-Fat Dairy is best. It is hard for some people to get Raw Dairy due to state laws.

Get the best quality organic full-fat/whole milk dairy that you can. This type of fat is good for your body!

Full Fat Organic Yogurts

Full Fat Organic Cheeses

Milk Kefir

For people with lactose issues you may want to avoid dairy: Coconut Milk by So Delicious is a great replacement
(find it in the refrigerated section by the milk at the grocery store)

Week 6


Replace With

Tofu, hydrolyzed soy protein,

Soy Sauce, other sauces with soy in it (check labels)

Ground Beef from Fast Food restaurants has soy in it

SOY Milk Products


Most Protein bars and shakes

(90% of Soy in America is Genetically Modified and it produces estrogen-like effects in the body = especially bad for males)

Real Animal Protein:
Organic, Grass-fed Beef/Bison
Free-Range Poultry and Eggs
Organic Lamb
Wild-Caught Seafood

Organic (Raw if possible) Full-Fat Dairy or if you are lactose intolerant try So Delicious Organic Unsweetened Coconut Milk – find it in next to the dairy in the refrigerated grocery section.

*Organic & Gluten Free Soy Sauce is fine in moderation because it is fermented = the properties are different than non-fermented soy = The brand San J makes a good one

Larabars don’t have soy in them – they are one of the few “processed foods” that I purchase

Make your own smoothies at home with full-fat organic yogurt or request to leave the soy out at smoothie places (I tell them I have a soy allergy)

Week 7


Replace With

Major Fast Food Chains Local Organic & Gluten Free Restaurants

Cook at home & bring your own lunches (plan ahead!)

Week 8


Replace With

Non-Organic Fruit
Non-Organic Veggies
Canned Vegetables
Canned Tomato Products
Canned Beans & Fruits
Organic Frozen Vegetables & FruitsOrganic Dried Beans (soak and cook them)

Organic Tomato products in Glass Jars

*Fresh Organic Vegetables and Fruits are BEST

Week 9


Replace With

Non-Organic Meats
Non-Organic/Caged Eggs
Farmed Seafood
Organic Pasture Raised PoultryFree-Range Beef/Bison/Lamb

Wild Caught Seafood

Organic Free Range Eggs

Week 10


Replace With

FATS ON THE AVOID List on our Nutrition page:
Partially Hydrogenated
Fake Buttery Spreads in tubs
Canola Oil (rapeseed oil)
Corn Oil
Safflower Oil
Vegetable Oil
Soybean Oil
Grapeseed Oil
Sunflower Oil
Rice Bran Oil*Watch out for restaurant oils in cooking – they are often hydrogenated or use oils on the avoid list.

*Watch out also for SALAD DRESSINGS – these almost ALWAYS have bad oils in them and can cause heart disease.

Instead, make your salad with a good healthy fat like avocado, full fat cheese, bacon or eggs and skip the dressing. Or, make a homemade dressing out of olive oil and vinegar or yogurt and herbs. Milk Kefir makes a great ranch salad dressing and the bonus is probiotics!

Cold Uses:
Olive Oil
Sesame Oil
Nut Oils (walnut, pecan, macadamia etc.)
Flaxseed Oil
Nuts & Seeds (including nut and seed butters)Hot Uses:
Coconut Oil
Palm Oil
Bacon Fat
Lamb Fat
Chicken Fat/Duck Fat
Full Fat Dairy
Free Range/Organic Eggs

Week 11


Replace With

Table Salt
(with Sodium Chloride & added Iodine)
Pink Himalayan Salt
Celtic Sea Salt
Kelp Granules (those with Iodine allergies avoid Kelp)
Non-Processed Mineral Salt

Week 12


Replace With

Non-Organic Corn:
Corn Chips at most restaurants (GMO)
Corn Starch
Corn Syrup

(95% of all corn in the USA is Genetically Modified)

Organic Corn & Organic Corn Products

*Food For Life Organic Sprouted Corn Tortillas are my favorite and they can be baked in the oven to produce a wonderful crispy chip!

Organic fresh popped popcorn
(NOT microwaved)

Organic Corn Flour and Corn Meal

Tapioca/Arrowroot = Corn Starch replacement

Week 13


Replace With

Packaged Processed Instant Foods:


Instant noodles

Mac & Cheese from a box

Rice from a box


Instant Cereals

Cereal Bars

Candy Bars

Soaked Gluten Free Oatmeal
Soaked Quinoa Porridge
Soaked Buckwheat Porridge
(I will even have one of the above as a snack and occasionally mix in organic cacao or dark chocolate pieces if I am having a sweet craving)

Organic Brown Rice Noodles
Veggies such as Zucchini spiral cut by a slicer to look like noodles – Spaghetti Squash also works well
Kelp Noodles
Shirataki Pasta

Cereal Bars:
Larabars are the only processed bar that I will buy – they are organic, grain free and naturally sweetened

Homemade Gluten free Granola Bars & Granola

Mary’s Gone Organic Crackers (contains grains)
Baked Kale Chips
Baked Sweet Potato Chips
Dehydrated Fruit Chips or Veggie Chips
Organic Fresh Popped Popcorn (NOT Microwaved)

Other Snack Ideas:
Nuts and Trail Mix (Sprouted and Soaked is best)
Fresh Fruit or Celery with Nut Butters
Organic Dark Chocolate (60% > in Cacoa) in Moderation
Homemade Naturally Sweetened Gluten Free and or Grain Free Cookies, Brownies, Bars, Muffins
Hard Boiled Eggs
Avocado, Beans, Salsa, Chicken & Cheese with Organic Sprouted Corn Tortillas (Food for Life)
Organic Cheese Slices with Veggies or Fruit
Cold Chicken Breasts sliced into strips with veggies and dipped in a yogurt/dill dressing
Organic Full-Fat Yogurt/Fruit Parfaits
Fermented Applesauce
Homemade broth is very filling and nourishing especially on a chilly day!

Week 14


Replace With

Deli Meat/Processed Meat
Including Hot Dogs
(Nitrates, Chemicals, Gluten and Sugar Added)

(Watch out – many hot dogs, sausages & processed meats contain gluten – you wouldn’t expect to find gluten in such a product but gluten is often times used as cheap filler….)

Non-Processed Real Organic Meat:
Organic Nitrate Free Bacon

Organic Chicken Breasts

Organic Turkey

Grass-feed Beef/Bison patties

Wild Caught Fish filets (for sandwiches & snacks)

Free-Range Organic Hard Boiled Eggs

Tip: Make extra when making dinner! I try to make extra protein to always have something on hand for fast use

Week 15


Replace With

Processed/Packaged Foods
White or Wheat Flour
Semolina Flour
Breaded Foods

Gluten Containing Grains

Food For Life has Packaged Sprouted Grains Breads and Rolls
(These DO contain gluten. However, if you don’t have a gluten issue these tend to be fine. Although I recommend avoiding most grains – especially those with gluten.)

Sourdough Bread = the best option for sandwiches when you have to choose a bread type if you DON’T have a gluten issue (This DOES contain gluten)

Organic Spelt Flour, Rye Flour
(These DO have gluten but seem to be better tolerated for those who only are sensitive vs allergic to gluten)

Gluten Free Organic Grains & Flour – Choose:
Brown Rice Flour
Almond Flour
Potato Flour
Taro Root
Bean flour

*There are some packaged gluten free products such as rolls and tortillas you can buy at the store in the gluten free freezer or refrigerated section. However, have caution with these products as many of them are highly processed and contain other ingredients that aren’t optimal. Unfortunately, most of these products are also NOT organic.

Week 16


Replace With

Purchased Bakery/Pastries:





Donuts etc….

(with trans fats, gluten and refined sugars)

IN MODERATION/OCCASIONAL TREATS = Gluten Free (Grain Free for some people) & Refined Sugar Free Desserts.

Look for desserts sweetened only with Honey, Maple Syrup, Dates, Stevia, Molasses, Coconut Sugar or Fruit.

Whole Foods has some in their bakery case already made. Most of the time these types of desserts are classified as RAW Desserts. (Just check to make sure they don’t have any Soy or Soy products in them….)

If you want to search recipes that are easy that you can make at home, search RAW Desserts in your search engine on the Internet and you will get some great ideas.

Also, follow me on Pinterest. I have amazing dessert recipes that are gluten/grain free and naturally sweetened.

Weeks 17-20


Replace With

Refined White Sugar
Artificial Sweeteners

(Sugar feeds cancer cells and bad bacteria in our bodies. Sugar is poisonous and harmful to us. Artificial sweeteners are even worse.)

This was the most challenging for me to ditch – but I took my time with it and found healthy substitutes to REPLACE –not take way – my favorite things.

For example…craving a warm cookie? Just make a little bowl of oatmeal and mix in a few dark chocolate or cacao pieces with some walnuts and enjoy!

In recipes, substitute one of the healthy options listed to the right for all refined sugars – including brown

Stevia = not good for baking but good for cold/other warm uses such as in tea

Raw Honey

Coconut Sugar

Maple Syrup




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If you have a medical condition, are taking medication, are pregnant, or nursing, please consult with your physician before using any product or information advertised on this site or implementing a new health protocol. It is always recommended to seek advice from a medical healthcare professional before making changes to your healthcare.