Nutritional/Lifestyle Coaching in Scottsdale

Nutritional & Lifestyle Coaching in Scottsdale, AZ

Your health is a product of your overall lifestyle, and few choices affect pain and healing more than what you eat. At Arizona Pain & Posture, LLC in Scottsdale, AZ, nutritional and lifestyle coaching helps patients reduce inflammation, increase energy, and give the body the nutrients it needs to repair itself. New patients can receive a free 30-minute nutritional coaching session.

Many habits that harm our health are things we do daily for years, and even when we know they are hurting us, they can be hard to break. Coaching provides the knowledge, structure, and encouragement to make lasting changes. It works hand in hand with our lifestyle advice, corrective exercises, and the Bonacci Method℠.

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Dr. Bonacci’s Recommended Diet

Dr. Marc Bonacci recommends a diet based on the work of nutrition pioneer Dr. Weston Price, whose studies of traditional, non-industrialized cultures identified the characteristics of the healthiest human diets. Dr. Price found that these populations thrived on nutrient-dense whole foods and the fat-soluble vitamins found in animal fats.

Sugar and Overeating

To help avoid pain and disease, limit sugar and avoid overeating. Sugar promotes chronic inflammation and free radicals that damage cells, while overeating stresses cell membranes and contributes to insulin resistance. Dr. Bonacci recommends keeping sugar under 25 grams per day for adults and under 15 grams per day for children, stopping eating three hours before bed so the body can fast overnight, and exercising daily to help lower insulin levels.

Dietary Guidelines

• Eat whole, unprocessed foods.
• Eat beef, lamb, game, organ meats, poultry and eggs from pasture-fed animals.
• Eat wild fish (not farm-raised), fish eggs and shellfish from unpolluted waters.
• Eat full-fat milk products from pasture-fed cows, preferably raw and/or fermented, such as raw milk, whole yogurt, kefir, cultured butter, full-fat raw cheeses and fresh and sour cream.
• Use animal fats, such as lard, tallow, egg yolks, cream and butter liberally.
• Use only traditional vegetable oils—extra virgin olive oil, expeller-expressed sesame oil, small amounts of expeller-expressed flax oil, and the tropical oils—coconut oil, palm oil and palm kernel oil.
• Take cod liver oil regularly to provide at least 10,000 IU vitamin A and 1,000 IU vitamin D per day.
• Eat fruits and vegetables, preferably organic. Use vegetables in salads and soups, or lightly steamed with butter.
• Use whole grains, legumes and nuts that have been prepared by soaking, sprouting or sour leavening to neutralize phytic acid, enzyme inhibitors and other anti-nutrients.
• Include enzyme-rich lacto-fermented vegetables, fruits, beverages and condiments in your diet on a regular basis.
• Prepare homemade stocks from the bones of chicken, beef, lamb and fish and use liberally in soups, stews, gravies and sauces.
• Use filtered water for cooking and drinking.
• Use unrefined salt and a variety of herbs and spices for food interest and appetite stimulation.
• Make your own salad dressing using raw vinegar, extra virgin olive oil and a small amount of expeller-expressed flax oil.
• Use traditional sweeteners in moderation, such as raw honey, maple syrup, maple sugar, date sugar, dehydrated cane sugar juice (sold as Rapadura) and stevia powder.
• Use only unpasteurized wine or beer in strict moderation with meals.
• Cook only in stainless steel, cast iron, glass or good quality enamel.
• Use only natural, food-based supplements.
• Get plenty of sleep, exercise and natural light.
• Think positive thoughts and practice forgiveness.

Foods and Habits to Avoid

• Do not eat commercially processed foods such as cookies, cakes, crackers, TV dinners, soft drinks, packaged sauce mixes, etc. Read labels!
• Avoid all refined sweeteners such as sugar, dextrose, glucose, high fructose corn syrup and fruit juices.
• Avoid white flour, white flour products and white rice.
• Avoid all hydrogenated or partially hydrogenated fats and oils.
• Avoid all industrial polyunsaturated vegetable oils made from soy, corn, safflower, canola or cottonseed.
• Avoid foods cooked or fried in polyunsaturated oils or partially hydrogenated vegetable oils.
• Do not practice veganism. Animal products provide vital nutrients not found in plant foods.
• Avoid products containing protein powders as they usually contain carcinogens or damaged proteins formed during processing. Likewise, avoid lean meat, skinless poultry, reduced-fat milk and egg whites without the yolks. Consumption of protein without the cofactors occurring in animal fats can lead to deficiencies, especially of vitamin A.
• Avoid processed, pasteurized milk; do not consume ultrapasteurized milk products, lowfat milk, skim milk, powdered milk or imitation milk products.
• Avoid factory-farmed eggs, meats and fish.
• Avoid highly processed lunch meats and sausage.
• Avoid rancid and improperly prepared seeds, nuts and grains found in granolas, quick rise breads and extruded breakfast cereals, as they block mineral absorption and cause intestinal distress.
• Avoid canned, sprayed, waxed and irradiated fruits and vegetables. Avoid genetically modified foods (found in most soy, canola and corn products).
• Avoid artificial food additives, especially MSG, hydrolyzed vegetable protein and aspartame, which are neurotoxins. Most soups, sauce and broth mixes and most commercial condiments contain MSG, even if not indicated on the label.
• Minimize caffeine and related substances in coffee, tea and chocolate.
• Avoid aluminum-containing foods such as commercial salt, baking powder and antacids. Do not use aluminum cookware or deodorants containing aluminum.
• Do not drink fluoridated water.
• Avoid synthetic vitamins and foods containing them.
• Avoid distilled liquors.
• Do not use a microwave oven.

Supplements and Superfoods

Most of our nutrition should come from food. However, depleted soil, factory farming, and genetically modified crops mean many foods lack the nutrients they once had. High-quality, whole-food supplements can help fill the gaps, but not all supplements are created equal. Supplements can be purchased through Dr. Bonacci or through our Natural Partners link.

Synthetic vitamins should be avoided. In food, vitamins exist as complexes of compounds that work together with cofactors such as trace minerals and enzymes. The three main goals when eating are to deliver good nutrients to every part of the body, decrease inflammation, and increase energy.

• Digestive enzymes: Help break down protein, decrease inflammation, and support injury recovery.
• Bio Vegetarian (immune support): Taken daily as a preventive multivitamin and immune booster, and at the first sign of feeling run-down.
• Vitamin B complex: Supports healthy nerves, skin, eyes, hair, liver, muscle tone, and cardiovascular function. Sprouted grains are a whole-food source.
• Vitamin C: Supports tissue repair, collagen formation, wound healing, and adrenal function. Acerola powder is a well-absorbed whole-food form.
• Vitamin D: Needed for calcium and phosphorus absorption and strong bones. Cod liver oil is the preferred supplement source.
• Thyroid and adrenal support: Stress, caffeine, and age can affect these glands. Persistent low energy may warrant basic blood work.
• Energy support: Options include Ginkgo Plus and Red Panax Ginseng.
• Sleep support: Melatonin, an hour of wind-down time before sleep, and no food for three hours before bed.

Anti-Inflammatory Foods

Chronic low-grade inflammation is a major contributor to disease and chronic pain. An anti-inflammatory diet slows aging, helps prevent disease, and supports healing. General tips: eat a variety of colors, choose fresh and organic food whenever possible, minimize processed and fast food, eat an abundance of fruits and vegetables, and choose red wine and dark chocolate as occasional treats.

Top Anti-Inflammatory Foods

• Green leafy vegetables
• Bok choy
• Celery
• Beets
• Broccoli
• Blueberries and all berries
• Pineapple
• Salmon or other fatty fish, krill oil, anchovies, and oysters
• Bone broth
• Walnuts
• Chia seeds
• Flax seeds
• Turmeric/curcumin
• Ginger
• Matcha and other green teas
• Fermented vegetables and cultured foods
• Shiitake mushrooms
• Garlic
• Vitamin D
• Chili pepper

Top Inflammatory Foods

• Processed food
• Processed meat
• Processed oils (vegetable, peanut, corn, canola, soy)
• Processed salt (sodium)
• Refined sugar
• Refined carbs
• Grains/gluten
• Soy
• Dairy
• MSG
• Artificial sweeteners
• Artificial ingredients
• Trans fats
• Hydrogenated fats
• Packaged cookies, crackers, chips, and cereal
• Alcohol
• Grilled meats and high-heat cooking
• Stress
• Smoking

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Why Supplement Consistency Matters

Many people struggle to stay on a supplement protocol because they do not feel the effects day to day. In this video, Dr. Holly Lucille, ND, RN, explains that supplements still help maintain optimal nutrient levels for preventive care, even when you cannot feel immediate results. Following your personalized protocol is key to long-term health. Pair your nutrition plan with our nutritional coaching and IV nutrition services for additional support.

Nutritional & Lifestyle Coaching FAQs

Fuel Your Body to Heal

Schedule your free 30-minute nutritional coaching session as a new patient. Call Arizona Pain & Posture, LLC at (480) 585-0252 or request an appointment online in Scottsdale, AZ.

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