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Clean up your Diet

The first days of warmth and sunshine are almost here, and with those come motivation and inspiration for many. It is a time of renewal and revival in more ways than one. It’s a great time to clean up one’s diet and shed excess body fat. There are a variety of dietary approaches today in which one can use for their spring clean-up. Whether one chooses a balanced approach of protein, carbs, and fats, or chooses a higher protein, higher fat, no-carb KETO approach, the important factor in any plan is that one consumes clean, organic, non-processed, non-GMO food selections.

Our society is poisoning itself with over-processed genetically modified items that contribute to inflammation, digestive disorders, and cellular damage. The consumption of genetically modified “food” items primarily inflames the digestive tract, severely limiting the proper absorption of vital minerals and vitamins. The deficiencies that the lack of vitamins and minerals creates lead to other problems beyond digestive disorders, such as thyroid dysfunction and other endocrine disorders, as well as blood sugar problems, and an overall depletion of the nutrients that keep our cell walls healthy and strong. Nutrition, on a cellular level, is the preservation of the integrity of the individual cells that make up our bodies.

Our bodies function best when we consume naturally occurring foods in the correct portions, and at the correct times of the day. When I say “naturally occurring,” I am referring to foods that occur naturally in nature. These foods are not processed. It is how they occur in nature. A string bean is a string bean. A yam is a yam. A fish is a fish. You may have heard the suggestion to shop only in the outer aisles at the grocery store because that is where we mainly find these naturally occurring food items: produce, fish, meats, and eggs. I recently heard this perfectly stated phrase: “If grocery stores have a ‘health food aisle,’ what’s in all the other aisles?” I encourage you to be selective with the foods that you put into your body. I use organic foods and grow much of our own vegetables and herbs from organic seeds each spring, summer, and autumn. I will provide you with some categorized clean food items for you to consider. If it’s not on my list, I personally would not eat it. Here are the top foods on my list:


Fish: basa, cod, flounder, halibut, mako shark, orange roughly, red snapper, salmon, sea bass, striped bass, swordfish, tuna steak, and tuna fish.

Poultry: chicken, turkey, goose, pheasant, quail

Beef: flank steak, skirt steak, filet mignon, grass-fed ground beef, London broil, veal

Other Game: bison, lamb chop, pork chop, venison




Artichoke hearts, arugula, asparagus, avocado, broccoli, broccoli rabe, butternut squash, cabbage, cauliflower, celery, cucumber, garlic, kale, mushrooms, onions, peppers, romaine lettuce, spaghetti squash, spinach, squash, string beans, Swiss chard, zucchini.


Chickpeas, sweet potato, yam, red skin potato, brown rice, barley, quinoa, steel cut oatmeal.


Almonds, cashews, peanuts, walnuts, pecans, coconut, almond butter, peanut butter, cashew butter, sunflower seeds, sun butter (sunflower seed butter).

John M. DiFazio II

John M. Di Fazio II is a nutrition consultant, a personal trainer, and a massage therapist and has over 25 of experience working in the fitness industry. He was employed by Gold’s Gym for 13 years and in 2005 co-founded Remedy Fitness, a unique fitness establishment located in East Setauket, New York. While in the employ of Gold’s Gym, he was recruited into Nutritionalysis, a nutrition company based in Venice Beach, California that specialized in individualized nutrition programs, and received his certification. Excelling in the field, his clientele grew by thousands. While establishing such a full clientele in nutrition and personal training, John also graduated from the State University of New York at Stony Brook with a bachelor’s degree in philosophy and also graduated from the New School for Holistic Health & Research in Long Island, New York with a degree and a New York State license for massage therapy. For more information, visit