Holistic Nutrition Program

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A Healthy, Comprehensive, Cutting Edge &

FREE Nutrition Program!

Read about the SCIENCE of this program here.

If you want to optimize your nutrition ratios, go here first.

***All foods referenced are organic, free range and NATURAL*** 

Below is the general food list:

to find a more specific list that matches your blood type, click below.

BLOOD TYPES                    A                    B                    AB                       O



For more read here.

Primary Energy

Secondary Energy

  • Sun
  • Fun
  • Love
  • Family
  • Career
  • Friends
  • Oxygen
  • Sexual energy
  • Earth’s energy
  • Physical activity
  • Spirituality/God/etc.
  • Food
 70-90% Total Energy Source 10-30% Total Energy Source


  • Fruits
  • Veggies
  • White rice***
  • Honey**
  • Potatoes, sweet potatoes, pumpkins, squashes and yams
Fruits & Veggies
  • All fruits, veggies and tubers

*Chicken meat has a high Omega 6 ratio, especially dark meat and skin, which is why it is a secondary food.

**Only if you are relatively healthy and active

***White rice is the least nutrient-dense carbohydrate here so it should not be a staple.

SECONDARY FOODS (choose only one of the following, per day)

  • Chicken*
  • Beans/Lentils
  • Macadamia nut oil
  • Nuts & seeds
  • Avocados
  • Cottage cheese
  • Dried fruits

1-Day per Week Foods – THE CHEAT DAY

  • Anything you want! Bread, cake, etc. Reward yourself for staying true to your goals – unless of course you don’t like it or it upsets your stomach. The goal is that this day becomes healthier and healthier as you become healthier.

AVOID (unless it’s your cheat day)

  • Processed foods (if you have to ask, it’s processed)
  • Vegetable and industrial seed oils
  • No-No list
  • Cereal grains
  • Candy and processed sugar, even the “healthy” sweeteners
  • Wheat, oats, barley and natural grains
  • Foods that make you bloated
  • Diet or regular sodas (this is a HEALTH program)
  • Alcohol – If a glass of wine or beer a day helps you unwind and feel better, then do it. This is not a diet; it is a nutrition program that you can mold to meet your needs. Moderation is king. Just know that alcohol affects your digestive juices immensely especially if you already have poor digestion.


1) Eliminate, Cleanse & Reset

2) Reintroduce

3) Refine (correct & continue)

1) By starting the H2 Nutrition Program, you will undoubtedly be eliminating some crappy foods from your diet. This will automatically initiate phase I by naturally cleansing the body and resetting it to where it should be – this is the most difficult yet imperative time for any nutrition program.

If you are relatively unhealthy, this can be an unpleasant process that proves too much for many people to overcome because of the symptoms associated with detoxing and withdrawals – so hang in there, use your cheat days and do whatever it takes to stick with this program until it becomes a lifestyle.

2) Once you have eliminated unhealthy foods for at least one week, ideally three weeks, you can introduce them back (if you think you can’t live without them or you want to test food sensitivities), one at a time to see how your body reacts. You may find that foods you ate everyday are the cause of bloating, cramping, aches and pains, fatigue and mental fog.

This process will tell you if you are sensitive to specific foods and therefore should stay away from them and only eat on occasion. You can eliminate one or more foods at a time, but only reintroduce one at a time, in order to observe the true affects of that specific food without any interference from other foods being reintroduced.

3) This is a journey that can take a lifetime, so sit back, relax and enjoy the ride. If you observe your body and stay dedicated to improving your health through nutrition then you will find the best foods for your body and lifestyle. This is ONLY done through trial and error of your own efforts. You can learn more detailed ways to cleanse the body here.


  • This program is for relatively healthy people who are free of major diseases. If you have diabetes, hypothyroidism, metabolic syndrome, candida overgrowth, gut dysbiosis, etc., then you may need to modify accordingly, which of course takes a lot of research on your part or working with a professional. Go to the Vital Statistics and Tests for Optimum Health page to learn how to figure out how healthy you really are and go here to learn how to troubleshoot high cholesterol.
  • Match your carbohydrates and serving size to your energy expenditure, i.e. if you sit all day you don’t need a lot. Carbs = fuel.
  • Don’t eat big dinners or dense foods late at night.
  • This program is basically void of grains, but if you tolerate some NATURAL grains in your diet, stick with them. Just don’t eat them because you heard they were good for you though, because for most people they are not, especially the way they are prepared these days.
  • Not all vegetables are easy to digest and some have a lot of indigestible fiber that leaves some people bloated and gassy. If that is you, and you know what veggies I’m talking about, avoid them because they are rotting in your gut and causing health problems.
  • As mentioned above, fiber can be an issue, so understand that fiber-rich foods and grains can be the cause of many stomach and health problems. Read more here on The Fiber Menace.
  • Nuts and seeds are high in Omega-6 fatty acids, which promote inflammation, so limit yourself to about 4oz per serving daily and make sure they are prepared properly: read more here.
  • Do not eat a food often if it is an avoid food for your blood type
  • Make sure to have some type of carbohydrate with each meal, otherwise your blood sugar can drop and you are prone to hunger, fatigue, cold hands, headaches and more.
  • None of this nutrition program will make you healthy if you don’t eat and sleep on a regular schedule while managing your stress.
  • What you eat for breakfast is your foundation for the entire day; make it count.
  • If you don’t have time to eat right or prepare your own foods then be prepared to make time later for treating the diseases poor nutrition causes.

Protein – Fat – Carbohydrate Ratios

Don’t believe any of the pre-fabricated ratios promoted out there, i.e. the 30-30-40 diet or whatever. We are all different – our own body can even change its needs for certain nutrients on a day to day basis. For this reason, it is up to you to observe your body and how it reacts to different ratio’s of fats, proteins and carbohydrates, and then notice how it can change on a given day depending on the season and your activity level. The blood type foods give great hints to what direction your body likes to balance itself.

You may need to log your meals and post-meal symptoms for awhile to get a good idea of the best ratios. If you are bloated and sluggish after a meal, it is the wrong ratio ,and/ or the wrong foods.


Depending on your history (antibiotic use, infections, exposure to toxins, poor nutrition, etc.) or blood type, you may be very sensitive to certain foods. Only your own observation and intuition will tell you which foods, as food allergy tests are very inaccurate, no matter how good they say they are.

For these reasons, please be aware of how your stomach reacts to the following foods – if you are sensitive to any of the following, eliminate them until you figure out the cause, which could be many things and often takes the detective work of an experienced, holistic health care professional. Or, you may simply need to balance yourself for awhile and heal your gut, then all of these foods will become easier to tolerate.

  • Cow’s milk and dairy
  • Beans and lentils
  • Seeds and nuts
  • Gluten
  • Soy
  • Chocolate
  • Coffee
  • All cereal grains
  • Quinoa, amaranth, buckwheat, etc.
  • Tapioca
  • Rice
  • Potato
  • Corn
  • Sesame



At Hallford Health we love options so I have a bunch of nutrition tools for you to try out and see which work best for you. These links will take you to my main nutrition blog; try to learn and apply a new tool every week, eventually utilizing as many tools as possible, on a daily basis.


All About Juicing

Have you ever read what is in those “all natural” and “fresh” juices? They are not even close to fresh or natural. So without going off on a tirade about them, here is my favorite way to start the day out! And yes, I love coffee, but coffee is acidic and this juice is cleansing and alkaline. So it is a GREAT way to cleanse the blood and get your daily vitamins in.

You will need a juicer, so if you do not have one check out the

Breville Compact Juicer. It is one of the best investments you can make for your health. Now you can drink fresh natural juices the real way, and your kids will love it too.

Try this veggie juice recipe for adults (makes about two large glasses):

  • 2 large handfuls of spinach
  • 8 large carrots
  • one kale leaf
  • 2 green chard leaves
  • one celery stalk
  • 2 whole apples, cut in half
  • one whole lemon, cut in half
  • one half of a red beet
  • a few sprigs of parsley

What’s great about juicing with the Breville is there is no need to peel or cut the ends off of the carrots or other veggies. Just wash all produce thoroughly!


Here is a recipe your kids will love:

  • one apple
  • one quarter lemon
  • one carrot
  • small handful of grapes
  • handful of spinach

And our Top TEN reasons to juice:

  1. Enzymes! Aids in digesting, stimulating the brain, cellular energy & repairing tissue.
  2. Prevents disease by keeping the blood more alkaline and feeding it with healthy enzymes.
  3. FRESH, natural nutrients (no added sugars like those you would find in the juices on the supermarket shelves).
  4. Less digestive work s your body can focus on other things, like healing itself!
  5. Nutrients are absorbed quickly and more efficiently into your body.
  6. Healthy sugar (juices contain simple sugars) that your body can actually use.
  7. Phytochemicals. These are only found in fruits & veggies and prevent specific diseases.
  8. Vitamins and minerals.
  9. Juicing itself is a discipline that carries over into other health practices.
  10. Used as a meal replacement, juicing can significantly reduce overall calorie intake per day, and therefore increase most people’s health with just that benefit.

Is Coconut Oil Really Healthy and Safe? Here’s the Top 40 How’s & Why’s to Use it.

I recommend that you don’t believe me or any of the hype surrounding coconut oil, I sure didn’t, until I tried it for a while. My first experience with it went like this; I was curious about it, so I bought some, I used it, and nothing really happened. The end, or so I thought.

            It took me awhile to realize the true benefits of coconut oil and how they differ from person to person. Results also vary depending on how many of the oil’s uses each person takes advantage of, because eating it is only one of many ways coconut oil can improve health. In the ancient Indian language of Sanskrit, the coconut palm is known as kalpavriksha, meaning “tree that gives all that is necessary for living” and is a “wish-fulfilling divine tree.”

If you are already very healthy with no major issues to deal with, then your experience with coconut oil may be very subtle, or you may find out that your digestion, skin, hair, nails, etc. are nowhere near what they could be with the right nutrients.

If you are overweight, lack energy, have poor digestion, high cholesterol and fall into most other categories associated with the average American, then you will often experience DRASTIC and life changing benefits from using coconut oil on a daily basis.

To me, one of the best gifts coconut oil users receive is not directly from the coconut itself, but because coconut oil can replace so many health and beauty products and even some medications, people will be absorbing 100’s to 1000’s of less chemicals and man-made “products” everyday. That is huge when you read about some of the side effects of these ingredients.

            I don’t want to make coconut oil sound like it’s heaven sent or going to cure cancer, although it may be and might. My job is simply to filter through as much info and misinformation as possible, and then report back with intelligent summaries and ideas based on my experience, my client’s experiences, science and the latest research. That said, coconut oil is proving to be as good as all of the hype touts it to be.

But first, most of us need to let go of the thoughts that saturated fats are bad for us, clog arteries and increase cholesterol. You can read more on that here and here.  Once we learn the true science behind saturated fats, we can have some faith that they won’t make us fat, and will actually help our metabolism, reduce inflammation, improve heart and digestive health, lower cholesterol and much more.

If you become brave enough to try this super fatty, taboo food, then the benefits will most likely be right around the corner for you. Remember, the more tools you use to improve your health, the less opportunities disease has to grow in your body.

The 40 Most Popular ways to use Coconut Oil

 *Coconut oil generally has no unhealthy side effects, so it can be used as often as needed and for as long as the applicant finds necessary.

*We are talking about pure, virgin coconut OIL here, not coconut flakes, water and the like.

* A little bit goes a loooong way with coconut oil.


  1. Lubricant. Yes, you know what I’m talking about.
  2. Sun treatment. After being out in the sun coconut oil is known for soothing the skin, as is aloe vera. Coconut oil has great antioxidant properties and helps heal the cells and tissues. Because of the lipid barrier (a layer of fat) that it provides over your skin, it locks in moisture and blocks some of the sun’s damaging rays.
  3. Lice treatment
  4. Research shows that it boosts metabolism and energy. ” In the l940s, farmers attempted to use cheap coconut oil for fattening their animals, but they found that it made them lean, active and hungry” and ” G. W. Crile and his wife found that the metabolic rate of people in Yucatan, where coconut is a staple food, averaged 25% higher than that of people in the United States. In a hot climate, the adaptive tendency is to have a lower metabolic rate, so it is clear that some factor is more than offsetting this expected effect of high environmental temperatures. The people there are lean, and recently it has been observed that the women there have none of the symptoms we commonly associate with the menopause.”
  5. It is an anti-infammatory, anti-bacterial and anti-viral substance for the body  – especially in the gut and Crohn’s disease. Read more.
  6. It can help hypothyroidism and thyroid function, especially when coconut oil replaces the use of unsaturated fats. This combination will increase enzyme production and promote the conversion of T4 to T3 hormones in the liver.
  7. Stress relief. Massage into your forehead and around your temples, the smell is very soothing and the health benefits plentiful.
  8. Protects against heart attacks, atherosclerosis, high blood pressure and strokes. Heart disease, stroke, and atherosclerosis account for nearly HALF of all the deaths in the United States. Coconut oil and its medium chain fatty acids (MCFA), especially lauric acid, destroy both the bacteria (Helicobacter pylori and Chlamydia pneumonia) and viruses (cytomegalovirus) that are most commonly associated with atherosclerosis. In Sri Lanka, where coconut oil has been the primary dietary fat, the death rate from heart disease has been among the lowest in the world.
  9. It helps diabetes and stabilizes blood sugar levels by encouraging the secretion of insulin from the pancreas. Read more and more.
  10. Increases bone and teeth strength. Coconut Oil improves the body’s ability to absorb minerals such as calcium and magnesium, which are needed for the development of bones.
  11. Coconut oil can be used as a kind of liquid bandage because of its antimicrobial and antiviral properties. Application of coconut oil accelerates the process of wound healing. It is very safe to apply on small cuts and wounds. Apply it to an infection and it will form a chemical barrier and help heal your wounds. It can also be applied on bruises to help speed the healing process.
  12. Reduces the tendency to form blood clots .
  13. HIV and Cancer – it is thought that coconut oil may help HIV and cancer sufferers become less susceptible to viruses.
  14. Helps candida/yeast infections.
  15. Helps digestive problems and regulates bowel movements.
  16. Chronic fatigue and fibromayalgia
  17. Lowers cholesterol. Natural, nonhydrogenated coconut oil tends to increase HDL cholesterol and improve the cholesterol profile. HDL is the good cholesterol that helps protect against heart disease.
  18. Has the potential to treat skin conditions like eczema, psoriasis and dermatitis.
  19. The antifungal properties of coconut oil can also be used to prevent foot fungus like athletes’ foot, and treat ringworm and diaper rash.
  20. Coconut oil’s anti-inflammatory properties make it a treatment option for the pain and itching of hemorrhoids.
  21. Strengthens the body’s immune system.
  22. Massaging foot with coconut oil helps to soften cracked heels and increases the beauty of the foot.



23.  Leave in hair conditioner. Massage coconut oil into your scalp to revive limp hair and to rid the scalp of microbes that can harm your roots. Use the oil as is, and leave in your hair for at least an hour and then shampoo it out to remove the oiliness.

24.  Shaving cream

25.  Helps reduce lines, scars and wrinkles in the skin. The Coconut Research Center claims it can help prevent age spots, sagging skin and wrinkles.

26.  Deodorant

27.  Sun screen

28.  Improves the condition of your hair. Rub some on your scalp before a shower to prevent and treat dandruff. Mix some in your conditioner to help moisturize it, or put some on the ends of your hair to keep them healthy.

29.  Coconut oil is a great moisturizer and body lotion. Apply it to your body anytime or after a bath or shower to help lock in moisture, combat wrinkles, skin discoloration, and the effects of sun damage and aging.

30.   It makes a great lip balm.

31.  Great as a massage oil and cuticle oil.

32.  You can make a body scrub out of it by mixing it with sugar or salt.

33.  Makes a good makeup remover.

Cooking – Top 7 Uses

Coconut oil is the most stable oil and has a long shelf life, plus contains many antioxidants. It aids digestion and helps in the absorption of vitamins and minerals. It contains less fat than other cooking oils, and the fat it does have is easily converted into energy. Coconut oil can be used for baking, frying, eating off the spoon and stir-frying. Coconut oil is solid when it’s stored below 76 degrees Fahrenheit. When solid, it can be used as a substitute for shortening or butter.

34.  Mix in smoothies (1tsp-1 tbsp).

35.  Sauté veggies (not so good with onions and garlic though).

36.  Whip into sweet potatoes, hot or cold.

37.  Use as the oil base for cooking popcorn.

38.  Use instead of butter to cook pancakes.

39.  Eat right off the spoon.

40.  Coconut ice cream.

Check out many more recipes here.

What kind of oil is best?

My favorite and most healthy are the oils made from centrifuge extraction and cold-pressed, both virgin coconut oils. The best place to get them seems to be from Wilderness Family Naturals

They both have their benefits above and beyond any other type of coconut oil. The centrifuge extracted oil has the highest % of the healthy fatty acids, while the cold-pressed has the highest amount of micro-nutrients from the coconut.

How to Maximize your Workouts

Alright, so here’s the debate; if you want to burn fat, is cardio or resistance training better?
There really is no debate, it’s resistance training. But for some reason this question comes up all the time. Probably because elite marathon runners tend to be thin, but who knows. 

If all things are equal, such as time, duration, intensity, frequency, etc., then weight training will kick-butt on anything when it comes to burning calories and fat.

The facts are, a 45 min workout weight training will boost your metabolism for up to 48 hrs; cardio will not. Unless of course you do cardio for 2+ hours, then maybe it will, depending on the intesity. Therein lies another problem. Many people don’t have the stamina to last that long at a high enough intensity (65-85% max) to get those tremendous metabolic boosts from cardio workouts. This is where a 45 minute high intensity weight workout will help you burn more calories and fat than anything else.

Look at me for example. I predominantly lift weights at a moderate to high intensity. I am lean, but have a lot of muscle due to my training. This muscle burns a lot more calories and fat even while I sit here writing this, compared to someone without a lot of muscle, i.e. most cardio-dominant people. This is NOT genetics, this is all training regimen. You can train your body to build muscle and do the same.
Stay tuned for videos on high-intensity circuit training.


Healthy Drink

Image of Aloe Vera Plant

We have an aloe vera plant with leaves that were definitely in need of some TLC. The leaves were getting way too long and heavy and were requiring some additional support just to hold them up.  Since we haven’t had a need to cut any of the leaves to relieve any skin issues such as sunburn, rashes or burns, we decided we would make our own aloe juice.  I’ve never had aloe juice before and frankly, the thought of downing the thick, goopy gel made my stomach churn just a bit.

I did my research on how to make aloe vera juice as well as the health benefits of consuming the pulp.  My attitude about drinking the aloe changed once I discovered just how much of a super foodthe aloe really is and that I could make a juice with fruits to make it more palatable.  Take a peek at the top ten health benefits of drinking aloe vera juice;

  1. healthy digestion
  2. detox
  3. natural immune support
  4. reduce inflammation
  5. collagen and elastin repair for healthy skin
  6. regulates weight and energy levels
  7. daily dose of vitamins and minerals
  8. amino acids
  9. dental health
  10. superior to nutritional supplements

To get the pulp from the leaves, I cut the leaf in half lengthwise and scraped out the gel using a spoon.  I blended the gel with my immersion blender to create a smooth consistency. Then I extracted the juice from one lemon, a few apples and a pear.

I added the aloe vera gel to my fruit juice concoction and let’s just say I haven’t acquired a taste for aloe yet.  It’s difficult to describe but aloe has a bit of a pungent, bitter taste.  Sometimes I need to remind myself to focus more on the health properties that certain foods have to offer and not so much on the flavor.  But I will still be drinking the juice and loving every drop because I know that it’s good for me.

Here’s to HEALTH!