DetoxLists of foods you can eat

Fresh Fruits – Limit to eating Berries of any type and Apples of any type. Make sure they are organic. They are lowest in sugars to raise the glycemic level.

Fresh Vegetables – all fresh vegetables except for corn. The best detox veggies are broccoli, cauliflower, broccoli sprouts, onions, garlic, artichokes, beets, red and green vegetables like green beans, asparagus, peppers, eggplant, kale and other lettuce greens that are not iceburg.

Rice – brown or basmati rice, rice cakes, rice crackers and rice pasta.

Other Grains – quinoa, amaranth, millet, can be used instead of rice if you prefer and you can find quinoa and rice spaghetti in many stores.

Beans – kidney beans, pinto beans, mung beans, chickpeas and adzuki beans, black beans and peas.

Nuts and Seeds – unsalted nuts, seeds and nut butters, pumpkin seeds, sesame seeds, sunflower seeds, almonds, cashews and walnuts. No Peanuts or Peanut Butter.

Fish – you can eat poached, broiled or steamed fish in moderation. Avoid Farm Raised fish of any type and also avoid Tilapia. Canned tuna is OK if its Light and not White Tuna as it carries less mercury. Limit tuna to once per week even if its Sushi due to mercury levels.

Oil – extra-virgin olive oil, coconut oil and walnut oil

Condiments – vegetable salt, sea salt (that reads unprocessed), Pink Himalyan Salt Crystals, vinegar, naturally fermented soy sauce (you can use , all kinds of herbs or spices you have at hand in the kitchen, small amounts of honey (especially locally bottled honey).

Beverages – herbal teas with no caffeine, Green Tea, water, lemon water, natural fruit and vegetable juices, rice milk.

Chicken and Beef – Limit to Organic only. Pick one and eat only 2x weekly.

You may have Balsamic Vinegar or Red Vinegar and Oil on your vegetables and salads.

Portions on proteins like chicken, fish or beef is to the size of the palm of your hand and about 1-l/2 inches thick. Portions on nuts is one cupped handful. Portion of pasta and rice is the size of a baseball.

[Read more…]

Dangers of Splenda and Artificial Sweeteners Are Real

SplendaSucralose is an unnatural substance derived from sugar, but made by a  property  from a chemist, using three chlorine atoms.  This synthetic process makes the new molecule a sweet tasting, but toxic substance that has never been proven to be safe at any dose or with chronic use, and yet the FDA approved it!  There is nothing natural about Splenda and there are many neurological and hormone inhibiting factors from these chemicals. Chlorocarbon molecules, including sucralose, do not have calories; which is why they claim it to have “0”calories”. It affects human cellular metabolism because it is toxic to many enzyme systems and the body’s cells structure. [Read more…]

Ways to cut 100 Calories Easily

Eating 100 fewer calories daily can help you maintain a healthier weight and lower your risk of certain cancers. Try these easy tips:

  • Switch from flavored coffees at the coffee shop to basic with 1-2 tsp. cream
  • Switch from full fat dairy foods; cheeses, yogurts, milks- to non-fat or low fat versions
  • Mini-Bagels are l/3 the size of a regular restaurant bagel and will save a lot of calories
  • Switch from Buttery Popcorn (microwave style) to air-popped
  • Switch from high calorie/sugar-laden cereals to no sugar, full grain and fiber kinds
  • Switch from pasta cream sauces to marinara or only olive oil
  • Use raw nuts with no oil or salt for snacking
  • Make the biggest portion sizes on your plate be the vegetables and salad rather than the meat

Food Leftover Safety Timeline

Make sure your refrigerator is 40 degrees or below for health safety.  Refrigerate or freeze perishables and leftovers within two hours of purchase or use.  Thaw food in the fridge and not on the countertop.

Food                                                    Shelf Life

Fresh Veggies: greens,

Peppers, cauliflower, etc., and

Opened canned beans                      3-5 Days

Root Veggies like carrots or

Turnips or potatoes                         1-3 weeks

Citrus, apples, melons                     1-3 weeks

Berries                                                 1-2 Days

Milk                                                     5 days after opening

Yogurt                                                 7-10 Days

Raw seafood, poultry and

Ground meats                                    1-2 Days

Raw fresh steaks, chops and

Roasts                                                 3-5 Days

Cooked (leftover) chicken

And meat                                            3-4 Days

Fresh Eggs                                         3-4 weeks

When In Doubt – Throw It Out! Especially if take home food was in the car longer than 1 hour on a warm/cool day rather than a freezing cold day; or a fish/seafood meal leftover from a restaurant only 24-36 hrs.

Add these foods into your diet for flawless skin

  1. Papaya: Chock full of antioxidants, it helps combat aging and wrinkles.
  2. Blueberries: These little blue pills pack antioxidants and phytochemicals to neutralize DNA-damaging free radicals, reduce cell damage and protect skin cells from damage and disintegration, making the skin look younger for longer.
  3. Salmon: This is full of healthy fatty omega acids, which are anti-inflammatory and make skin look vibrant, supple and youthful.  Essential fatty acids such as omega-3s help keep cell membranes healthy by keeping out harmful substances as well as allowing nutrients to enter cells and exit with waste products.
  4. Dark chocolate: In its raw, pure form, dark chocolate is called cacao, which has high antioxidants. Look for 70% or higher cacao (not milk chocolate). Dark chocolate’s antioxidant chemicals, known as flavonoids, can prevent both cell damage and inflammation, and protect and increase blood flow to the skin, improving its structure and appearance. Aim for one ounce of dark chocolate a day.
  5. Kale: This leafy green encourages skin firming and contains vital phytonutrients, also referred to as antioxidant compounds, that help guard against damage from the sun. Kale is loaded with beta-carotene and lutein, two important nutrients to improve skin elasticity and firmness.
  1.  Coconut Oil:  As a moisturizer for body skin and hair as well as used to cook foods or even eat right off the spoon.  Coconut oil is loaded with antioxidants and is a healthy fat to help your blood circulation and arteries.  It even helps alleviate sugar cravings when eaten before a meal.  Recommended amount is 2 tsp. before each meal, then watch how much other fat you eat throughout the day since you are getting a healthy dose with this.

Ginger – The Soreness Reliever

Ginger is a natural way to alleviate muscle soreness.  There was a study published in the “Journal of Pain” publication.  They gave volunteers 2 grams of raw or cooked ginger and gave the one group a placebo pill daily for 11 days.

On the eighth day, they were asked to perform strenuous exercise like weight lifting with one arm.

Twenty-four hours after their workout, both ginger groups reported they had 25% less muscle pain than the placebo group.

This study shows that consuming ginger is as effective as traditional non-steroidal anti-inflammatory drugs like aspirin or Advil/Motrin/Aleve.

Ginger works by blocking the enzymes involved in inflammation and can even de-sensitize certain pain receptors in the body.

It is recommended to consume 2-3 teaspoons of grated or ground ginger or 1,000-2,000 mg. of ginger extract for a couple of days before you know you will  be doing a strenuous workout activity.

Don’t forget that ginger is an excellent anti-nausea herb as well, and can be used for pregnancy nausea as well as motion sickness or gastro induced nausea too.

Ginger tea or ginger candied naturally in a package from the health food store are other sources to use.

Eat the Right Carbs and Lose Weight!

By eating the right ratio and portions of healthy carbs, you are feeding your brain, boosting your metabolism and helping to banish belly fat along with your appetite for sugars.

Carbohydrates are an important part of a healthy diet. They are essential to the body for many functions, and vital to maintain energy throughout the day. Choosing healthy carbohydrates will keep your energy stable, and keep your body running as it should. The healthiest carbohydrates are those found in nature. Fruits, vegetables and whole grains are always a healthier choice than anything that comes in a box, jar or can.


Vegetables are among the healthiest carbohydrates for several reasons. They contain fiber, vitamins, minerals and antioxidants.  Many vegetables are said to be cancer fighters, and will help ward off other diseases as well.  Healthy vegetables include broccoli, spinach, carrots, celery, onions, garlic, asparagus, kale, zucchini, peppers and green beans.  Organic is best to avoid pesticides.


Fruits are also a healthy carbohydrate choice.  They contain fiber, vitamins, minerals and different antioxidants than those found in vegetables.  Healthy fruit choices include berries, grapefruit, oranges,  apples, pears, peaches and nectarines.   Just watch how often you are eating the higher sugar fruits like banana, pineapple and kiwi.

Servings of Fruits and Vegetables

The U.S. government has taken the stance that individual servings will vary and they are now recommending people go by portion size (cups) and total caloric intake.  For example, according to their calculations, a 40-year-old female who works out 30 to 60 minutes a day should consume 2 cups of fruit and 2 1/2 cups of vegetables every day.  Do not eat corn which is usually genetically modified and hard to digest.

Whole Grains

Whole grains include barley, oats, quinoa, whole grain rice and any other grain that contains the bran, germ and endosperm of the grain.  Whole grains contain all of the parts of the original grain without being processed.  They are high in fiber, vitamins and minerals, and contain some antioxidants that are not found in fruits and vegetables.

Whole Grains in Processed Food

Whole grains are also found in many boxed cereals, whole wheat pastas and breads. The Whole Grains Council has a stamp claiming “100% Whole Grains” that is placed on a product that has been qualified by them. The product may not be the healthiest carbohydrate choice, however, due to the sugars, chemicals and other ingredients that are often added to processed food. When choosing processed carbohydrates, check the ingredient list and make sure everything in the list is recognizable as a natural substance and not a chemical word.

Beans and Lentils

Beans and lentils are some of the healthiest carbohydrate you can eat. They both contain large amounts of fiber, minerals and complex carbohydrates. They are low in fat and are easily added to soups, chili and many other main courses.  Beans come in many varieties: navy, cannelini, kidney beans, chick peas and more. Beans and lentils can be purchased in bulk or canned.  Organic being the best choice to avoid pesticides.

Healthy Substitutions for Calorie Savings

For those who are either  trying to save calories or are gluten free, these simple suggestions make delicious alternatives:  Try spaghetti squash instead of a pasta; after baking when the insides are mildly soft, scrape out the insides and what do you have?  Stringy squash with the look of a pasta noodle.  You can prepare a spaghetti-style flavor by adding garlic, onion, oregano, basil, parmesean and tomato sauce.  You may top that with either chicken, fish, seafood or veggies.

How about cauliflower?  Mashing up cooked cauliflower and preparing it as a “mashed potato” makes a low calorie potato substitute.  Preparing it by mashing and seasoning the same way as your mashed potato,  it will taste almost the same with the added benefit of more vitamins and fiber.

Quinoa pasta and Rice pasta also make taste-alike alternatives for wheat or durum flour pasta.  Once your sauce or toppings are added, the taste difference is very small.

Sweet potatoes mashed are a healthier alternative to white with a lower glycemic load on the bloodstream and a lot of vitamin A and more fiber, sweet potatoes should be a regular part of anyone’s diet, even those who are trying to reduce.  White potatoes raise the glycemic levels too much if diabetic or trying to lose weight.  Just watch the salt intake on all these choices unless its an iodine-mineral rich unrefined salt like Himalayan Pink Salt Crystals or Celtic Sea Salt.   Regular sea salt crystals are now too refined and have some added pollutants from unclean waters as opposed to the others mentioned here.  Celtic Sea Salt, contains more than 80 essential minerals, which supports healthy blood pressure, thyroid function and adrenal function.

Don’t Mix These Medicines With

Painkillers with anti-depressants, even aspirin, ibuprofen and naxopren with anti-depressants.  It can greatly reduce the effectiveness of the anti-depressant.  Any SSRI inhibitor should not be taken with  pain meds.

Do not eat Grapefruit and take anti-histamines.   A compound in grapefruit alters an enzyme that helps break down certain drugs in your body.  That can lead to too much of the medication being absorbed, potentially boosting side effects of those anti-histamines such as drowsiness.

Do Not Mix St. John’s Wort with The Pill.  St. John’s Wort is an herbal remedy used to combat depression but speeds up the breakdown of many drugs, lowering their levels in the bloodstream.  There have been related pregnancies reported by women taking The Pill and St. John’s Wort.  Blood thinners and anti-anxiety pills also do not mix with St. John’s Wort.

Seafood That’s Not Fishy

Buy This:

Wild Alaskan Salmon because Alaska’s salmon fisheries have a strong management system that keeps habitats (where the fish spawn) very clean.

Not This:

Non-U.S. farmed salmon because it tends to be raised in open pens in coastal waters, into which harmful waste – plus parasites and diseases-can get directly released.

Buy This:

U.S. shrimp wild or farmed is OK because shrimp farms in the U.S. have fairly eco-friendly practices and bycatch (other sealife caught in nets) is rare with American wild-caught shrimp.

Not This:

Imported shrimp, because its often from Asian or Mexican farms that are not tightly regulated and disrupt local ecosystems.  One environmentally friendly exception: shrimp from farms in Thailand.

Buy This:

Troll or pole caught Tuna because fishermen use a pole and bait instead of longlines which have hundreds or thousands of baited hooks on them, to avoid catching innocent nearby sea life.

Not This:

Any tuna not labeled, “troll-or-pole caught”, because the typical longline endangers sharks and turtles.  Bluefin tuna is a very endangered species and is another type to avoid completely.