There's so much talk about GMO foods....what exactly does that mean?  GMO stands for genetically modified organisms, which are the by-product of splicing genes from one species into the DNA of another.  This technology comes with unknown and possibly disastrous consequences for our health and environment.  Those who have the most to gain are the multinational biotech companies.  Through the well-funded media, these companies lead us to believe this biotechnology "miracle" would solve world famine, reduce our reliance on pesticides and cure the disease of man-kind.  REALLY?

Although gene-spliced plants like soy, corn, cotton and canola were nonexistent twenty years ago, by 2002 they made up the majority of the 145 million acres of GMO crops planted in four major GMO producing nations.  Most of the food in the grocery stores are now contaminated with GMO food ingredients, without your knowledge or consent.  

We are now in the middle of the largest feeding experiment in history and we human beings are the guinea pigs.  One of our greatest tools for change is the power of knowledge.  The following list contains the top 10 worst GMO foods:

1. Corn.  The worst GMO food is corn.  More than half of all US farms growing corn for Monsanto, (they are responsible for GMO's), are using GMO corn.  Genetically modified organisms have been linked to serious health issues such as weight gain and organ disruption.  
2. Soy.  Soy is found in tofu, vegetarian products,  soybean oil, soy flour and numerous other products.  Soy has been modified to resist herbicides...Monsanto has a tight grip on the soy market...in one year's time, Monsanto's soy has been sprayed with 96.7 million pounds of herbicide...that's just on soy.  Please know, Monsanto not only produces these seeds, but they PRODUCE the toxin that is being sprayed on the seeds.  They have a win-win situation!
3. Sugar.  In 2009, genetically modified sugar beets were introduced to the US market.  Again, they have been modified by Monsanto to resist herbicides.
4. Aspartame.  This is a toxic substance found in many food products and should be avoided for several reasons, including the fact that it is produced using genetically modified bacteria....think about that the next time you want a diet Pepsi.
5. Papayas.  This comes as a big surprise to me!  Come to find out, GMO papayas have been grown in Hawaii since 1999 for consumption.  Though they can't be sold to the European countries, they have been welcomed with open arms in the U.S. and Canada.
6. Canola.  This is one of the most chemically altered foods in the American diet, canola is obtained from rapeseeds through a series of chemical actions.
7. Cotton.  Found in cotton oil, cotton originating in India and China in particular, have series risks.
8. Dairy.  Your dairy products most likely contain the growth hormone, more than 1/5 of all dairy cows in America are pumped with these hormones.  In fact, Monsanto's growth hormone has been banned in 27 countries, but, it's still in being pumped in U.S. cows.  If you must buy milk, make sure it's organic.   However, the healthier choice for EVERYONE in your family is a plant-based milk like Almond milk.
9. Zucchini.  Modified to resist viruses.
10. Yellow squash.  Just like zucchini, modified to resist viruses.

This list gives us only the top 10 worst foods....there are several other GMO foods out there we have no idea about.  For instance, tomatoes are also known to be genetically modified.  The only way to know your food hasn't been tampered with is to buy organic.  

I know organic is more expensive, but, this is our health we are talking about.  Really think about this...how often do we spend $4 on some foolish Starbuck's concoction, but, can't afford to buy organic tomatoes for our family's meal?

I get asked just about everyday how I got started following a Whole Food Plant Based diet, (WFPB).  The answer is not really a short one....for anyone that knows me, I have ALWAYS struggled with weight, from my childhood right thru adulthood.  I have been on every "diet" that is out there from Weight Watcher's, South Beach, Mediterranean, Low-fat, no-carb, Jenny Craig, LA Weight Loss....the list is endless.  

What I FINALLY realized was, these were not really HEALTHY diets.  Every one of them worked if your goal was to lose weight, but, most of them state "you can eat whatever you want" if you followed their instructions. Eating this way is not HEALTHY...that's where we are going wrong....we need to focus on our health.  When you eat healthy, the side effect is WEIGHT LOSS.   America was overweight then, and America is more overweight now and SICKER THAN EVER.  What's going wrong??

In the medical practice I work in, we had two YOUNG patients with sicknesses that only "older people" were suppose to have.  One 23 year old had a MASSIVE heart attack; a 40 year old was diagnosed with cancer which by the time it was discovered, was everywhere in his body, including his bones.  The 23 year old is alive, the 40 year old died.  How does this happen?  These two patients are what prompted me to further my education in nutrition, and what an eye-opening experience it has been since then!  I started researching nutrition, BUT I was extremely selective in choosing where I would get my information from (extremely important).  Anyone can publish anything.....i.e., the Atkins Diet....this is one of the most DANGEROUS diets out there.  Scientific research concludes repeatedly that animal protein causes heart disease, is linked to several cancers, causes inflammation in your body, places a HUGE stress on kidneys, and is responsible for a host of other diseases.  

Once I found the answers to so many of my questions, such as how could young people get these horrible diseases that only "older" people were "suppose" to get.  Well, much to my surprise, all the nutritional research done by several reputable institutions, (Harvard, Berkeley, Yale, Cornell, Cleveland Clinic), all reported the SAME RESULTS....NO ONE has to get these diseases....they can be PREVENTED.  Why were so MANY Americans overweight and sick?  Very simply....Americans are eating their way to the grave.  It doesn't have to be this way.....we have CONTROL over our health and most people don't even know it!

We have come to rely on our physicians who have been trained to diagnose a disease and treat it with a pill.  That's what physicians are trained to do...and they will tell you that.  Unfortunately, we have this backwards....we don't want the diagnosis to begin with....We can PREVENT this.....and even if you already have a diagnosis, you can REVERSE IT with the FOOD YOU EAT.  I really is that SIMPLE.

So, my goal is to give you the information I have, (I am certified through Cornell University in a WFPB diet), so you too can make informed decisions on HOW to take control of your health.....the MOST PRECIOUS commodity you have!  Now, many physicians will say, "But eating that way is just too hard for a patient to follow".  Really???.....Given the choice of having your chest split open, a surgeon's hands inside your chest bypassing clogged arteries with arteries taken from your legs and arms is easier than changing the food you eat????   Having a diagnosis of cancer and going through the suffering of chemotherapy, radiation, and the barrage of medications you must take with all the horrible side effects is easier than eating a WFPB diet vs animal products??  Not in my book....I'll take the HEALTHY DIET anyday!

Let me give you some quick information regarding cholesterol that most people are not aware of:

1. Chicken has the same amount of cholesterol as beef...chicken is not a "health food".
2. Fish has MORE cholesterol than beef or chicken...not doing yourself any favor by eating fish.  Not to mention, the majority of store-bought fish is HIGHLY toxic with several chemicals including mercury.
3. One egg yolk has MORE cholesterol than 2 Burger King Whoppers.  Who eats just one egg yolk?
4. One 8 oz glass of whole milk is equivalent to 4 slices of bacon and twice the calories.

These are just 4 very quick little tidbits of information that most people find astonishing.  We are a very overweight, sick nation BECAUSE we are MISINFORMED.  Unfortunately, MONEY drives the information BIG BUSINESS wants us to hear.  The pharmaceutical companies are giant superpowers...the meat and dairy industries are two of the biggest industries in America telling us to eat and drink their products to keep us healthy.  Take a look around....we are sicker now than we ever have been in American history.  Yes, artificial and processed foods play a big part in all this too, but WE have to take CONTROL....we cannot rely on bad information that makes us sick but makes others extremely wealthy.  

It's NEVER too late to begin to take control of your health.  As a matter of fact, after eating lots of vegetables, fruits, beans, and whole-grains, people come back to me and tell me how GOOD they are feeling after only a couple of WEEKS!! And, (it never fails), if they stop  eating meat for a week or so and then end up eating it for whatever the reason, they report how BAD it made them feel....after only a short period of time!!  LISTEN to your body!!

Please, do not wait to be diagnosed with some sort of disease, it's easier to stop the car from rolling over the cliff than it is to fix the car after it has dropped.  However, if you already have an issue, you CAN REVERSE IT!!  Make your mind up to take control.....start eliminating damaging foods right now....

HEALTH DAMAGING FOODS

1. Artificial and processed foods, (foods in a package with more than 4-5 ingredients listed)
2. Meat...beef, pork, chicken, turkey, fish (anything with a face and a mother)
3. Dairy...that includes milk, cheese, yogurt, ice cream, sour cream, cream cheese, butter
4. Eggs
5. Oil...that includes olive oil, canola oil, vegetable oil, peanut oil, sesame oil, and any other kind of oil...oil is oil is oil...there is  no oil that is GOOD for you!!

HEALTH PROMOTING FOODS

1. Vegetables...any and all vegetables...eat the colors of the rainbow...there are literally hundreds of vegetables to choose from!
2. Fruits...again, eat any and all fruits.  If you have diabetes, (which, type 2 can be REVERSED with EATING the right foods), monitor your intake by testing your sugars, (which you should be doing anyway).
3. Legumes...this family includes peas, lentils, chickpeas, all red beans, white beans, black beans, etc.  Buy the beans in a bag, soak them overnight, cook the next day for about 1-1 1/2 hours....you have a huge batch of beans for a dollar and change....wonderful protein source!
4. Whole grains....breads, pasta, rice, quinoa, millett, faro, barley...all different kinds to experiment with!
5. Nuts and seeds.....choose the raw versions.  If you are concerned with weight loss, eat nuts and seeds sparingly...the calories can add up quickly, BUT, nuts and seeds provide us with the GOOD FAT our body needs.

Remember, there are so many recipes available on line to choose from.... so as not to constantly repeat myself, if you need more information on these recipe sites, check out my previous blogs.  Eating a WFPB diet is such an EASY FIX...remember my motto:

When you give your body what it needs, it will heal itself!

Need help in trying this?  Please let me know.....this is my passion....I eat, sleep and breathe this....I would love to help you!

Potatoes often get a bad rap...many people think they are "off limits" when trying to lose weight...but that is a misconception.  Dr. John McDougall wrote a book called, The Starch Solution, that explains in detail how "backwards" our thinking is at times.  

Many people following a plant-based diet eat potatoes and other healthy starches regularly and have been able to reverse their Type 2 diabetes in the process!  I was reading a website called, Happyherbivore, that had some really good ideas that I will share with you.  One really good idea was to cook a batch of potatoes early in the week...this particular couple routinely made 10 sweet potatoes and 15 other potatoes, (red or yellow).  That way, their base was ready to go...just add veggies or any other topping...the possibilities are endless!

FRIES:  Take your cooked potatoes, slice them up, put them under the broiler for a few minutes and you have perfect delicious fries!  Add different spices,,,make curry fries, chili fries, or cajun fries.  For a tasty dessert, make sweet potato fries sprinkled with nutmeg and cinnamon...YUM.

POTATO PIZZA:  Start with a baked potato and add all your favorite plant-strong pizza ingredients.  Start with some tomato sauce, mushrooms, spinach, beans and a little bit of nutritional yeast, (one of my favorite ingredients, found in health food stores, usually in bulk bins).  Put this in the oven for about 10 minutes on 400 degrees.  Serve with a big green salad...perfect meal!

CHILI POTATO:  Take your baked potato, (sweet or plain), top with some homemade vegetarian chili! 

POTATO NACHO BAKE:  Pre-heat oven to 350 degrees.  In a baking dish start with one layer of diced tomatoes, then one layer of cooked potatoes sliced into rounds, then one layer of black beans, one layer of spinach, one more layer of sliced cooked potatoes, one layer of diced tomatoes...sprinkle with chili powder and bake 35 minutes.  Just before serving, you can add sliced olives or an avocado if you so choose.

SWEET POTATO ICE-CREAM:  Take some cooked sweet potatoes, peel and chop them.  Then put them in the freezer overnight in a ziplock bag.  The next day, let the potatoes thaw about 15 min, until they are slightly soft.  Then, put them in a blender or food processor and add Almond Milk as needed to make it creamy.  You can add a touch of maple syrup if you want it a little sweeter.  Top with cinnamon and nutmeg....what a wonderful treat for the summer!

BREAKFAST SWEET POTATO PUDDING:  (This recipe is from Physician's Committee for Responsible Medicine).  In a blender, put 1/3 c rolled oats, 1/2 cup Almond Milk, 1 cup coked sweet potatoes, 1 tablespoon maple syrup, and 1/4 teaspoon of cinnamon.  Combine all ingredients and blend until smooth.  What a way to start the day!!

There are so many different ways to eat really healthy and really delicious. Take an old favorite recipe, (that may be very unhealthy for you), take out the unhealthy ingredients, i.e., meat, dairy, oil, or sugar, and replace them with healthy plant-based ingredients.  In the above potato dishes, there is no oil in the fries, there is no slathering of butter or sour cream added to any of these dishes and they are absolutely delicious!  

We just have to "train" our brains to think a little differently.  Once you get started and experiment with different dishes and spices, you will open up a whole new world of eating.  You will be nourishing your body with loads of vitamins, minerals and antioxidants keeping your immune system in top working order protecting you from all kinds of medical issues and chronic diseases.

Check out different websites for inspirational ideas and delicious recipes....again, there are so many out there to choose from...a few of my favorites are:  straightupfood.com, ChefAJ'sKitchen.com, Happyherbivore.com, VegKitchen.com...or type in Vegan recipes and an entire page of websites will pop up to choose from.  Pick some recipes you and your family would like, make your grocery list for the week and do as much prep work(washing vegetables, chopping, slicing or dicing...cook potatoes, quinoa, brown rice, or any other whole-grain in batches),  on the weekend as possible.  This will enable you to just grab a ziplock bag of your whole-grains, warm it up if necessary,  and add whatever veggies to it.  You can come home from work and have an extremely healthy dinner on the table in minutes.  It just takes a little planning.

If I can be of any assistance in getting you started on a Whole-Food Plant-Based way of eating, please let me know....I would love to help you get what I have.....OPTIMAL HEALTH....there is no better gift......

One of the biggest stumbling blocks in shifting to a plant-based diet is getting past the way we think about our meals.  It doesn't matter if we are packing lunches, shopping at the grocery store, or thinking about what to have for dinner, the first thing we think about is meat.  It's that old "meat is the center of the meal" attitude that we need to stop.  We usually ponder whether the meal will be ground beef, chicken breast, steak or pork chops, and then we decide on everthing else---if we even give the other foods a thought.  

Shifting to a plant-based diet only means that you start thinking the other way around.  You start with plant foods first.  I know it might seem strange at first, but this is how to start transitioning.  Maybe you can start with some kind of bean to replace the meat.  There are all kinds of beans to choose from---red beans, black beans, white beans, navy beans, chickpeas, etc.  Then start thinking about some sort of greens---how about Swiss chard?  Never had it?? It's delicious.  Once you start focusing on plants instead of animals, you'll be surprised how easy it is to start changing your diet to a more healthful balance.  Even if your goal is to be a plant-based omnivore, (still eating small amounts of meat), changing your mindset can seriously overhaul your diet for the better.  If you focus on the plant foods first--from zucchini to chickpeas to almonds--you can come up with a beautiful dinner that consists of only small amounts of animal foods to just add a "different flavor".  (Personally, I believe once you are able to eliminate meat altogether, you are SO MUCH BETTER OFF!),

This is not a new concept--think about all the cultures that do this as a way of life.  There really is very little meat available, if at all, and those cultures are some of the healthiest cultures on the planet.  Once our "Western Ways" start to infiltrate into those countries, (fast-food chains), these extremely healthy people become as unhealthy as our American society.  

Your dinner plate will start looking different as you take on a plant-based diet, no matter where you fall on the spectrum of eliminating animal products.  The current American dinner plate looks like this:  In the center is a big piece of meat--steak, burger, chicken, turkey, pork, etc., with a petite portion of cooked veggies like peas or green beans, then a hefty pile of mashed potatoes, rice or some kind of noodles.  The New Dinner Plate should look like this:  No "center of the plate" anything.  Instead, at least three-fourths of the plate should be filled with whole grains like quinoa or some other whole-grain, cooked or fresh veggies and fruit.  The other fourth is filled with a healthy protein food like beans, nuts, tofu, or if you are still an omnivore, maybe a small piece of WILD fish.  

This only means there are no more little sections on the plate to fill with meat, potatoes, and tiny amounts of vegetables. Instead, your plate will be FILLED with a variety of plant foods.  Who says you have to cook only one kind of plant food at each meal?  Why not cook two or three vegetables for dinner?  Why not have salad and sauteed green beans for dinner tonight?  Why not have brown rice and black-eyed peas at the same meal?  And, why not have a beautiful seasonal fruit bowl on the dinner table every night?  It's a WHOLE new way of thinking...that's all it is....just think differently, put this into practice, and suddenly it becomes "The New Norm".

Here are some tips that will get you started on your exciting, new journey:  

1. Start the day right.  Going veggie at breakfast is one of the easiest ways to cut back on meat.  You can make a significant difference in your animal intake if you go meatless seven mornings a week.  Who needs meat for breakfast anyway?  Try-steel cut oatmeal topped with walnuts and berries...add a little bit of maple syrup or honey to give a sweeter taste.  Or, how about buckwheat pancakes or waffles, or a breakfast burrito with lots of beans and veggies.  Breakfast is easy!
2. Join the Meatless Monday bandwagon.  No matter what your goal, going meatless one day a week is an easy fix.  And why not start out the work week right by doing it on Monday?  Meatless Monday has become a huge success all around the country, and a flood of celebrities and health experts are supporting it.  Visit the Website at meatlessmonday.com for tips, recipes and inspiration to get started.
3. Shop for plants first.  Don't fall back into the "meat is the center of the plate" mindset.  Instead of planning your menu around what meat you will serve, plan it around what plant foods you will serve.  Just start your shopping in the produce aisle or at the farmer's market.  Which vegetables are in season, look to be the freshest, and look the most appealing to you?  Throw them in your cart and begin your menu planning there.  For instance, if kale is fresh and beautiful, stir-fry it with garlic, herbs and tofu or beans and pile it over quinoa for dinner.
4. If you eat meat, use it as a seasoning.  If your goal is to take on a plant-powered omnivorous diet, you can cut down on your animal food intake while upping the plants if you use meat as a flavoring in dishes instead of the main event.  Buy a single portion of meat--one chicken breast or a serving of seafood--and turn it into a whole meal with lots of vegetables and a whole-grain.  
5. Try a new supermarket.  Some supermarkets--with most of their products dedicated to processed foods, frozen pizzas and their meat and dairy cases--make plant-based shopping tough.  Instead, track down markets in your area that offer more whole plant foods such as a variety of dried and canned beans and lentils, whole grains, nuts, seeds, fruits and vegetables.  
6. Stock a plant-based pantry.  If you have it on hand, you will cook it.  But if you have to constantly run out to the store because you don't have an ingredient, your plant-based diet won't take root.  Make a list and bring home what you will need for the week.
7. Keep it simple.  You might think that plant-based cooking is very difficult to take on, but it doesn't have to be!  Not every meal has to involve cookbooks and cutting boards.  Meatless meals can be as easy as black bean burritos, vegetarian chili and cornbread, or an avocado and hummus pita sandwich.  
8. Convert your favorite dishes.  Love pizza?  Get your whole-wheat crust, top it with broccoli, onions, basil, any vegetable...add some marinara sauce and there you have it!  Skip the meat in your lasagna and pile extra servings of veggies between the layers of noodles.  Tacos--just trade the meat for some kind of beans.
9. Think "yes".  Don't dwell on what you CAN"T have, think about what you CAN have!  When you're focused on  eating plants, there are hundreds of varieties, flavors, colors and textures awaiting you.  How many choices do you have when you eat meat?  Take a trip to the produce section of your market or visit a farmer's market and look at the rainbow of plant foods you can pile onto your plate.

If you are just starting to transition to this extremely healthy way of eating, do what is right for you.  This is not a "one-size-fits-all"  kind of thing.  Some people like to take this one meal at a time, others one day at a time, and still others that jump right in and will eliminate the processed foods, all meats and then, all dairy.  However you choose to start this, will be the right way to begin...you will be one day closer to feeling so much better, losing weight, having more energy, and will begin to "cure" health issues you may have.

Don't wait until tomorrow or next week to start...take the bull by the horns and start NOW....there is no better time than RIGHT NOW to begin.  

Need help?  Please let me know, I would love to help you get started!

Healthy living starts with a GREEN diet!  We all know organic foods can be on the expensive side, however, organic guarantees that the food has not been genetically modified--it comes straight from nature.  But, you really don't have to break the bank to eat healthy.  For instance, just one bell pepper can cost a dollar and change...but for the same amount of money, you could grow a plant that could produce dozens of bell peppers in one growing season compared to the one pepper you bought at the market.  Not to mention, the market pepper was sprayed with pesticides, unless you bought the organic one.  

Instead of spending tons of money at the market, spend some of your time in your garden growing your own ORGANIC vegetables.  It's really not difficult.  Organic gardening isn't any different from other forms except that you will be paying closer attention to how you tend to your plants.  

Don't have enough yard space?....You don't need a lot...or try other options such as the above picture, recycle something...the plants in the picture are in gutters!!  How clever is that?  Or, you could use pots and planters....this is very doable.  Here are some tips that may help you get started:

1.  ORGANIC BEGINNINGS:  Try and find organic seeds.  This can be difficult because not many packages will come right out and say "We're genetically modified".  (Genetically modified are not seeds directly from nature, they have been tampered with)

2.  AVOID CHEMICALS:  Forget about the insecticides, pesticides and herbicides, they are full of chemicals that are toxic.  Not only will they kill off the intended victim, but they will harm anything else they come in contact with.  Lady bugs and other insects that help in the garden will be killed off.  Maintaining healthy soil and fertilizing your plants will increase their resistance to attacks from pests.

3.  MULCH:  Switch to organic mulch.  Mulch makes a huge difference when it comes to weed and pest control.  There are tons of organic mulches on the market, but you can also use grass clippings from your lawn.  If you do decide to use your lawn clippings. make sure synthetic fertilizers weren't used on your lawn. 

4.  DO THE UPKEEP:  Keep up on the weeds in your garden.  Weeds are more harmful to gardens than many people tend to think.  They steal food and water away from your plants and have the potential to smother your vegetable plants.  

5.  WATERING:  Believe it or not there are actually correct ways to water.  You should NEVER water at night, (I did not know this).  Watering at night increases the likelihood of fungal problems in the plants.  The best time to water is between 6 and 8 am so that the leaves have a chance to dry off before it cools down at night.  

Another watering mistake people make is watering too often.  When you water, the idea is to keep the soil moist but not flooded or completely dried out.  Like other living things, plants can drown too!  Try and water at at the base of the plant and let the water run deep down.  In most cases, watering every day is not necessary unless your plants are in containers...for whatever the reason, container "gardens" do require watering everyday.

It really is so rewarding to plant your own garden and watch everything come to life!  Not only is it extremely economical, but you know for a fact your vegetables have absolutely no toxic sprays on them.  And the taste of vegetables picked straight from your garden is like nothing you will ever experience from a store-bought vegetable.  I plant a big garden every year....if you do plan on growing a lot of vegetables, just make sure you have enough time to spend on getting the vegetables "stored" for the winter.  I do not can vegetables...I freeze everything, including whole tomatoes!  I tried that last year and it worked really good.  You have to use the frozen tomatoes in cooking....they are not good for salads or eaten raw...they become soggy.  But for cooking such as making sauce, using tomatoes in soups, stews, or any recipe that calls for canned tomatoes....I just grab a bag out of the freezer, thaw, throw them in my food processor or blender and you have fresh tomatoes in your recipe.  Easy and delicious!

So, make room for some plants.....either in your backyard or any containers you may have...even 5 gallon pails from Home Depot work....just make holes in the bottom for water drainage.  Your garden can be as simple or as creative as you would like it to be. 

Check out the farmer's market and local nurseries for your vegetable plants...decide what you want to grow, and get digging!!

This is so worth your time and effort.....

What we eat has a powerful effect on our health and quality of life.  Building a diet from health--foods that "give" requires no doctor's appointments, waiting rooms, or health insurance---but they give us exactly what we need to build a healthy immune system.

Vegetables, fruits, legumes, and whole grains contain HUNDREDS of disease-fighting and immune-boosting substances called phytochemicals.  I have talked about this before...remember, phytochemicals are the substances found only in the plant kingdom that PROTECT us against cancers and all kinds of cardiovascular diseases.  Many phytochemicals have yet to be discovered.  

One of the most important ways phytochemicals give us health is antioxidants.  We all have free radicals running around, (remember, free radicals cause cell and tissue damage that leads to cancer), antioxidants can stop these free radicals AND can repair damage done by these nasty little things.  Nutrients and phytochemicals that act as antioxidants include Vitamin C, Vitamin E, selenium, lycopene, lutein and the carotenoids.  

Remember, phytochemicals may also stop the growth of cancer cells, improve immune function, block carcinogens, and help clear out toxins or other damaging substances.  The following tips will help you get the those phytochemicals into your diet:

• Eat a fresh fruit or vegetable at every meal and snack.
• Buy convenient packages of washed and cut fruits and vegetables to grab and go---or make your own!
• Keep vegetable cooking to a minimum to maximize the amounts of phytochemicals they contain.  However, the exceptions to this rule are carrots and tomatoes which have an increased phytochemical content when cooked.
• Try a new fruit and vegetable every week.  There are thousands of different varieties.  
• Go to a local farmer's market for seasonal produce, which is often fresher than what's in the supermarket.
• Buy frozen vegetables and add to soups and sauces.
• Sprinkle a few nuts or dried fruits on top of your salad.  Add flaxseeds to cereals and oatmeal.  (Flaxseeds are loaded with omega-3 also)
• Keep frozen fruit on hand to make breakfast smoothies and really good frozen treats, (ice cream!)
• Add berries to cereals and salads.  (Bob Harper, trainer on the Biggest Loser, tells us to eat berries EVERY SINGLE DAY).
• Add barley, beans, peas and lentils to soups and stews. 
• Use fresh herbs like cilantro, parsley, and basil to give dishes wonderful flavors.
• Use lots of fresh garlic, onions and ginger to flavor dishes.
• Include cooked tomatoes in dishes as much as possible.  For instance, use tomato sauces for beans, sandwiches, potatoes, soups and stews.  

It really isn't difficult to eat a variety of vegetables and fruits everyday.  There are so many different varieties to choose from...you don't have to eat the same foods continually.  I try to eat what's in season...the produce is fresher and cheaper when you buy this way.  

Also, now is a great time to start eating really healthy...we are going into our growing season here...there will be a lot of fresh produce stands popping up everywhere.  Farmer's markets are another great place to shop...everything is fresh!  So pile your plate with all the colors of the rainbow...remember, all those colors are where the phytochemicals are.....

When you give your body what it needs, it will heal itself....NO PILLS REQUIRED!

I read an article yesterday that asked the question, "Good Health, will America ever see or experience it again?  The answer was, NO--not if we continue on our current path.  The author stated we are in a perfect storm of failing health, we are on a crash course with the collapse of optimal health in this country.  

The answer to this 'perfect storm", doesn't lie with the medical profession or medical system....it lies within each and every one of us.  We have given the role of educating and caring for ourselves to people who "know better".  We no longer trust our own intelligence about what is necessary for our optimal health.  

When the people "who know better" lead us to believe all the thousands of chemicals, dyes and toxins that are present in our "food system" are safe, we are in serious trouble.  This is a growing concern because these powerful forces that make us sick and contribute to all the illnesses we now have continue to reap the benefits of our poor health.  

There is a body of scientific evidence that clearly demonstrates the path to health--BUT the conclusions are frequently skewed by opinion, financial motives and government regulation.  

The research studies with positive findings are published, while studies with negative findings are hidden from public view...why, because big corporations stand to lose large sums of money.  The bottom line is--our current research system is not always set up to find the absolute truth, but often to demonstrate a positive result supporting the use of a drug.  In our current society, we are not out to prevent a disease, but to manage the disease without ever curing it.  

We have worshiped medicine for too long.  The cure of many modern diseases is possible, but the current state of medicine is not structured to support it.  We focus on management of disease, as if there is absolutely no cure...this is so far from the truth!  Christopher Nagy, MD, stated, "Asking the current medical system to cure disease is similar to asking the government for advice on the best way to save money and reduce waste".

When a system encourages the consumption of medication, but doesn't encourage the consumption of vital and necessary nutrients, there is so much work that needs to be done.  "Promoting health while ignoring the prevention is no different that rearranging the deck chairs on the Titanic", states Dr. Nagy.  The real experts will tell you, the five areas that will promote GOOD HEALTH are as follows:

• Proper Nutrition--first and foremost
  
• Exercise
• Hormone Balance
• Nutrient optimization (eating nutrient-dense foods--plant-based diet)
• Managing Stress

Each of these areas must be addressed to support and improve health.  Unless we understand the value of eating real food, improvement will be limited.  Superior health starts with PROPER NUTRITION.  So many times patients are told that diet plays a minor role in disease...this statement is so far from the truth.  You cannot heal a part of the body without healing the whole body--diet plays the key role.  Nourish health and disease will disappear as a side effect.  

We cannot medicate our way to health.

This is not difficult....it is just a change of mindset.  Change your mind and your body will follow.  Eat REAL FOOD...food that doesn't come with all kinds of packaging and nutritional labels...eat food that nature intended us to eat without all the added chemicals, dyes and toxins.  

Eat more foods that come from the plant kingdom...the more real food you eat, the less room there will be for the 'man-made in the lab food'.  Continuing to rely on and follow the direction of the people who are "in charge" of giving us nutritional information, will only give us more of the same--society as a whole continues to become heavier and sicker, and Big Business gets richer and richer.  

The health care change you need.....starts with you.

Anyone needing help transitioning from the way you are eating now to a Whole Food Plant Based diet, please contact me...I would love to help you receive the best gift there is to get:  YOUR HEALTH!

Lately I have felt like I hit a plateau...now don't get me wrong, I feel wonderful!  I have no aches or pains, (despite my spinal scans showing severe degenerative issues), I truly don't ever get sick, (and I work in a doctors' office with germs flying around everywhere), and have NO medical conditions what-so-ever, (except that spinal thing).  

I'm not complaining because I really have NOTHING to complain about.  What I mean by hitting a plateau is, I'm not really SEEING any further changes in myself.  So, I decided to do an experiment...I'm going RAW!  Now, I have done this in the past, about two years ago, where 95% of what I eat is raw...vegetables, fruits, nuts and seeds.  However, when I did it back then, it was during the Fall going into Winter.  For anyone that knows me, I am always COLD....when other people are comfortable, I am freezing....when people are sweltering, I am comfortable.  It doesn't matter how much weight I have on me, when I was 45 pounds heavier than I am now, I was the same way....COLD.  So, going raw when we were going into the Winter months, was hard for me because I was really trying to eat no hot foods.  I lost a lot of weight in a short period of time doing this, and again, I was extremely healthy....I was never sick, had no aches or pains, etc., but I felt I need hot foods to warm me up.

Since we are now in May, the weather is finally warming up, I decided now was a good time as any to give this another try.  I started about two weeks ago.....I have not changed the AMOUNT of food I eat, I just don't eat anything, or hardly anything, cooked.  I do need my beans for protein, i.e., chickpeas, red beans, white beans, black beans...and of course they need to be cooked, (I buy the bagged beans and cook them myself....much tastier, no salt, etc.).  However, on a daily basis, that's about all I eat that's cooked.  In just 2 SHORT WEEKS, the scale has dropped about 8 pounds, and my clothes are obviously smaller.....in two weeks....and I am no where near 20 years old, even though I feel like it!!

I can hear what you all are saying..."What do you eat....lettuce everyday?"  Well, yes and no....I LOVE huge salads and I do eat them everyday because I love them so much.....however, that doesn't mean everyone has to do that.  But, remember, the HEALTHIEST foods on the planet are green leafy vegetables.  And, by not cooking any vegetables, you are retaining all the hundreds of vitamins, minerals and antioxidants...nothing is being "cooked away".  

There are so many recipes available that are 'raw recipes'..that is recipes that require NO COOKING!  Can you imagine, not having to cook nutritious meals during the hot summer months?  As a matter of fact, the raw dishes will have more nutritional value in them because nothing is lost.  Now, this way of eating does require planning and prep-work....like any other healthy lifestyle....."convenience" foods usually ARE NOT foods at all.  Ingredients coming out of a package or box is not food....it is a man-made, edible concoction formulated in a laboratory....nature is not responsible for this "stuff".  

There are so many things that can be made while eating raw.  For instance, so many sauces, dressings and all kinds of spreads are made with some kind of raw nuts blended in a blender with ingredients and spices....for instance, I made a raw "alfredo" dish....absolutely delicious, using zucchini for my noodles, (I bought a hand held peeler with a blade that will form noodles while peeling vegetables, Wal Mart, $3), and making the alfredo sauce in my blender...ingredients....pine nuts, a small amount of water, pieces of zucchini,  oregano, basil and sage....pour over the zucchini noodles, and DONE....it takes no time at all to make this.  The most time-consuming was peeling the zucchini...it really doesn't get much easier than this.  Now, like any other way of eating, you can get as "gourmet" as you want to, or as simple as you like.  

I try to make some kind of treat for the week....for instance, there is a recipe for raw pie...YUMMMMM...ingredients are--dates for the crust, strawberries and bananas are the filling.....all you need is a blender and a freezer....put it all together, freeze for one hour and it's soooo good!  Another sweet treat I have made are raw brownies...again, all that's required is a blender...ingredients were dates, oatmeal (ground in the blender for flour), unsweetened cocoa, blend and roll into bite size balls...you won't believe how good they are!  I just freeze these goodies and grab them whenever I want a dessert....it doesn't get better than this.  And, there are hundreds of other recipes to try.

Some of my favorite RAW SITES are:  FullyRawKristina, OhSheGlows, Rawmazing...just get on-line and type in raw food, raw websites, etc.....you will be inundated with information.

So, if you think you might want to dabble in this, give it a try.....no one says it's written in stone that you have to follow this to the letter, (although the more food you eat raw the better your results will be...you won't want to stop!), just do the best you can.  Eat more raw foods than cooked....and, while eating this way, you can't eat too many calories unless you are eating a lot of nuts and seeds....but if the majority of your food is vegetables and fruits, herbs, spices, etc...eat until your hearts' content!  

The end result:   A Healthier, Thinner, more Vibrant YOU!!

Need help?  Please let me know, I would love to get you started....drop me a line.....

We all know fruits and vegetables are good for us...but I don't think people realize just HOW good they are for our bodies.  Because there is no "fruit industry" like there is a meat industry and a dairy industry, we don't have easy access to all the benefits fruits and vegetables give us.  Unfortunately, the meat and dairy industries would like us to believe how wonderful their products are for us, but scientific evidence proves them wrong....however, in their case, money talks.

So, let me share with you the following information straight out of Harvard. The Harvard researchers decided to test different fruits' ability to suppress cancer cells.  They had all kinds of different human cancer cells growing in petri dishes.  They tested different fruits to see which ones suppressed the cancer cells the most.  The three fruits that didn't have much significant effect on slowing the growth of cancer cells were:  Pineapples, Pears and Oranges.  Peaches had a slight effect of suppressing the cells.  However, fruits that had a 40% drop in cancer cells:  Bananas and Grapefruits.  Even better yet, fruits that slowed cancer cells down by 50%:  Red grapes, Strawberries and Apples....50% suppression rate...that's really impressive.  However, there were 2 fruits that slowed the rate of cancer cells more than 50%:  Lemons and Cranberries...greater than a 50% reduction in cancer cells....AMAZING!!

Now let's talk about vegetables.  The researchers decided to test different types of vegetables we typically use to make salads with and figure out which ones fought cancer cells the most.  They started with five different green leafy vegetables:  Boston lettuce, Endive, Romaine, Radicchio and Spinach.  Here are their results:

#1 Winner:  SPINACH.  Spinach won hands down in fighting brain, kidney, lung, pancreatic, prostate, breast and stomach cancers.

#2 Winner:  RADICCHIO.  This powerhouse won against breast, brain and kidney cancer.  

Next they decided to test the toppings we typically put on our salads.  Unfortunately, the vegetables most commonly chosen for salads, i.e., shredded carrots, cucumbers, iceburg lettuce (nothing more than water content), and tomatoes, had the LEAST effect against cancer cells.  The two HUGE winners slowing cancer growth down by MORE THAN 50%:

1.  GARLIC...this was the POWERHOUSE!
2.  BEETS.

The garlic slowed down kidney, lung, pancreatic and stomach cancer cells by more than 50%.  This is absolutely amazing!  The researchers stated the two families of vegetables well known in fighting a variety of cancer cells are the cruciferous family, (broccoli, kale, cabbage, brussel sprouts, etc.), and the allium family, (green onions, leeks and garlic).  Absolute POWERHOUSES against cancer. So, when you start your recipe out with sauteing some onions and garlic, you are giving your body the BEST ammunition against fighting CANCER cells...nothing else can match this POWER.

Now, I'm not saying all the other hundreds of vegetables are not "good" for you.  It just so happens that the fruits and vegetables above won hands down on fighting specific cancer cells.  EVERY fruit and vegetable will give us the vitamins, minerals, and antioxidants our body is starving for.  When we eat a wide variety, we get more benefits than most people realize.  

Can you imagine if this type of information was constantly being advertised to the general public like the beef industry and dairy industry touts their products' benefits.  The problem is, the beef and dairy industries are the two strongest industries we have in the U.S. with more money behind them than they know what to do with.  Their marketers are brilliant...however, the "facts" they give us are not so "factual"...but so many people, including politicians, are extremely wealthy because of these industries.  And we all know, MONEY TALKS.

If the above facts on vegetables and fruits hit the airwaves, I truly believe so many people would be running to the produce aisles of the supermarkets and filling their carts with the colors of the rainbow.  But, because we don't have any such industry as a Fruit Industry or Vegetable Industry, who would benefit from all this?..... 

Just the average person trying to be healthy.....Remember, without your HEALTH, you have nothing.....

Yesterday's blog talked about eliminating "fake food", i.e., artificial, processed, chemical-laden foods.  That was the first step in adopting a plant-based diet.  In place of all that "fake food", lots of fruits and vegetables will be the substitution.  Instead of that candy bar, grab a piece of fruit....it's just as easy to do.

The second step on the journey will be to start eliminating red meat, (beef),  and processed meat, (hot dogs, kielbasa, sausage, salami, bacon, deli meats...you get the idea).  Not only do the processed meats come loaded with saturated fat and cholesterol, but they have huge amounts of CANCER-CAUSING NITRATES in them.  Processed meats are some of the MOST harmful foods we can put in our bodies.  No one should be eating them, especially your children.  These foods are known for causing cancer...don't let your child's vulnerable little body be exposed to these toxins!

One of the largest studies ever conducted was a study on pancreatic cancer.  About 30-40,000 people in America die from this horrible disease every year.  Research scientists tell us this is a lifestyle related disease.  AARP conducted a study using 1/2 a million adults between 50 and 60 years old.  The two MAJOR factors in getting pancreatic cancer:  SMOKING AND ANIMAL FAT......fat from beef, pork, poultry, fish, dairy and eggs.  Researchers then decided to look at low-fat animal products...was it "safer" to consume.....result.....same outcomes....they concluded it was the PROTEIN causing a significant increase in cancer risk.   Once this was established, the researchers then looked at protein from plant-based proteins.....plants, nuts, seeds, coconuts, etc......result....no connection.

Step #2:  ELIMINATE MEAT.  Now, I hear what you all are saying, "But where will I get my necessary protein from?"  This is the NUMBER ONE question I get asked on a daily basis.  It really is very simple once you understand the nutrition of a plant-based lifestyle.  

For too long we have been misinformed and programmed to believe that the only source of protein is meat and dairy.  In reality, plant based foods contain plenty of high-quality protein that is EASIER for your body to digest.  The reason they are higher quality is simple...plant proteins are found inside plant cells, the wall of which are made of the rigid material we call fiber.  Fiber passes through the system in a nice, smooth way, giving us healthy, regular "bathroom habits".  In contrast, animal proteins are inside animal cells, the walls of which are made of cholesterol, and our bodies aren't well equipped to break these down.  When absorbed into our blood, cholesterol makes our blood thick and clogs our arteries.  In fact, cholesterol kills more Americans every year than anything else, (heart disease #1 killer).  By eating a wide variety of plants, including plenty of greens, it is very easy to get 100 percent "complete" protein.  It's all about high quality versus quantity when it comes to protein, because a high-protein diet can be DANGEROUS.  

How much protein does a person need?  Another burning question I get all the time.  The World Health Organization, (WHO), recommends that only about 10% of our calories comes from protein, a little more if you are pregnant or an elite athlete   People are so concerned about getting enough protein that you would think this is a problem in our culture.  WHAT??  Show me a person that is deficient in protein....it really doesn't exist.  People that live in Okinawa Japan are one of the world's longest living cultures..they live to be over 100 years old, and are HEALTHY....they consume only small amounts of protein from.....a plant-based diet.  

So, what plant foods will give us protein?  Believe it or not, we can get some protein from the best food on the planet...leafy green vegetables.  However, the BEST source of protein comes from the bean family....black beans, red beans, white beans (cannellini beans, navy beans, great northern beans, etc.), lentils, chickpeas, kidney beans and the pea family.  There are so many beans to choose from...not only will they give you optimal protein, but they are loaded with fiber...something so many Americans just don't get enough of, if any!  

There are so many different dishes you can make with beans....throw them on salads, into soups and stews, add to vegetable stir-frys, blend them into a dip, sandwich spread, salad dressing, pate, hummus...the possibilities are endless!  As I have stated in previous blogs, check out all the recipe website available on-line for recipes using beans.  This is so easy to do....

How much do you typically spend on a piece of meat?  It's one of the most expensive food items in the grocery store, if not THE MOST expensive.  A bag of beans?....$1 and change....

That piece of meat is linked to all kinds of health issues....heart disease, cancers, kidney disease, etc.....that bag of beans....optimal health and wellness.....

Where do you want to put your money?