Is there a perfect diet?


Nutrition and weight loss is a billion dollar industry. There are hundreds of different diets and approaches to health, which has caused massive confusion for most people. Our culture is constantly bombarded with new diet plans, books, and programs that promise weight loss and lasting vibrant health. Low carb; low fat; vegan; raw; Paleo; Ayurveda, and Ketogenic are a just a few of the “perfect” diets there.

Many people have benefitted by following these various eating plans. However, what works well for one person may have the opposite effect on another.

We are unique beings each with a unique experience of life. No two people on this earth are the same. Ancestry, gender, lifestyle, and genetics are just a few of the factors that contribute to our individuality.

With so much diversity among our species, could there be one perfect diet for ALL of us? How could there be ONE specific diet that perfectly fuels every single body on this planet?

The truth it this: there is not one perfect diet for everyone.

When you learn to listen to your body and develop an understanding of what foods it needs and at what time it needs it, you will discover what is best for you.

Allow yourself time to explore your body, it will respond and guide you in how to nourish it.

Your body wants to thrive. Pay attention to your body and take care of it, so it can take care of you!



The Dish on Dairy

Our culture has been raised with the idea that dairy is a vital part of a healthy diet.  We have been led to believe that our bodies cannot thrive without it.  It is time to debunk this myth because in reality, dairy does a lot more harm than good. Here is why…

  • Conventional cows live in crowded, filthy conditions never seeing green pastures where they would thrive. They are fed unnatural diets of genetically modified grains and soy, that their bodies cannot properly assimilate.  Commercial feed ingredients can also contain medication remnants, chicken manure and animal products. Remember, you are what you eat eats.
  • Conventional cows are pumped full of hormones and steroids to increase milk production, and antibiotics to destroy bacteria and viruses.
  • Milk must be treated (aka pasteurized) to remove all potential pathogens. This process removes it’s naturally occurring nutritional value (good bacteria, enzymes, vitamins like A, D and K).  Nutrients are added back although they are in a synthetic form, which doesn’t “do the body good”. Milk is fortified with vitamin D2, an inactive form the body cannot utilize and some experts feel is toxic.
  • Dairy is one of the nation’s top five food allergens/intolerances.  It is thought that 70% of people are intolerant to dairy. This creates tremendous stress on the digestive tract, contributing to mucus formation, congestion and irritable bowel syndrome. Symptoms of a dairy intolerance include acne, constipation, diarrhea, sinusitis, gas and bloating, watery eyes, itchy skin and a stuffy nose.
  • Dairy intolerance is also linked to conditions such as allergies, anemia, headaches, diabetes, ear infections, skin disorders, weight gain, arthritis and autoimmune disease.
  • There is no scientific evidence to support dairy for bone health. In fact, studies have shown higher consumption of dairy actually increase one’s risk for osteoporosis and fractures. Adequate calcium can be reached from a diet full of colorful plants, and foods such as beans, sardines, sesame seeds, leafy greens, and home-made bone broth.  Eating a nutrient dense diet will support healthy bones by providing a list of vital nutrients required for strong bones, as calcium is just one of them.
  • Dairy consumption raises one’s level of insulin-like growth factor, which is known to be linked to an increased risk of certain cancers.
  • Dairy is acid forming and inflammatory. Consuming dairy causes an increase in acidity. The body responds to this by pulling minerals from the bones and tissues which brings the body’s pH back into optimal balance. This creates mineral deficency leading to a number of health issues. The milk sugar lactose; as well as the proteins (casein and whey) in milk, cannot be properly digested by some humans, and therefore initiate an inflammatory cascade in the body.
  • The addictive factor:  the milk protein, casein, produces casomorphins which affect the body the same as morphine, a known opiod drug.  When the body is intolerant to a food, the immune system will create antibody complexes designed to seek out the enemy.  Unfortunately, this will actually create a craving for the offender.  So dairy is both calming and addictive. Are you one that feels you could never give up your cheese??  That could be a big hint!

As you can see, the case against dairy is pretty strong.  When it comes to conventional dairy products, there really aren’t any healthful attributes at all.

So is all dairy bad?

Maybe not…depends on your individual tolerance. Many with intolerances to conventional dairy do quite well, and can actually benefit from, raw organic grass-fed dairy. Check out http://thewholejourney.com/bacteria-and-raw-milk-a-very-healing-food for  more on the benefits of raw dairy.

Fermented foods like kefir and yogurt, and aged cheese, are also better tolerated than other dairy foods. Goat and sheep milk, which contain smaller and more digestible protein, is another option.  Some do well with full fat dairy like cream and butter, but do not handle drinking milk.

Bottom line: Listen to your body and/or get food intolerances tested. (note: physical symptoms of an intolerance can take up to 72 hours to manifest)

Great Milk Alternatives for those wanting to avoid all dairy include unsweetened almond, coconut and hemp milk; coconut yogurt, creamer and ice cream (brands: So delicious and Coconut Bliss); almond milk ice cream

For more info: http://www.mindbodygreen.com/0-8646/the-dangers-of-dairy.html


What is ruining your health?

Stress is a very powerful force, yet it is so often overlooked. Could it be because most doctors don’t know how to measure it? (It is measureable by the way).  Stress may be the biggest contributor to the decline of our country’s physical and mental health.  Stress wreaks havoc in the body and the mind.  It’s impact is felt throughout the entire body including the brain, digestive tract, heart, lungs, muscles, reproductive organs, bones and skin.

Managing stress is of high priority in achieving vibrant health. Nutrition and lifestyle play a huge role in effectively combating stress and preventing all the harmful side effects.  Here is a quick look at how stress impacts the body, followed by strategies that help manage it.

The Effects of Stress on your Health: The physiological cascade that occurs in the body begins with the brain and impacts the endocrine system, specifically the adrenal glands, the glands of vitality and vibrance.  These tiny two glands, teamed up with the brain, are responsible for the body’s response to all forms of stress.

The more stress the adrenals take on, the harder they have to work to maintain harmony within the body.

However, they can only take so much for so long before the rest of the organ systems start to feel the impact.

Stress causes secretion of cortisol, our main stress hormone and stress manager.  Excessive stress triggers dysfunctional regulation of cortisol that over time has damaging effects on the body. Stress induced blood sugar and hormonal imbalances result in cravings, fatigue, depression, weight gain (especially in the midsection) and low libido. Chronic stress suppresses your immune system leaving one more susceptible to illness, infection and disease.  Digestion is compromised, and ultimately shut down, during times of stress. This can cause or aggravate digestive disorders like IBS, colitis and stomach ulcers.  Brain function is greatly affected, leading to problems such as insomia, headaches, anxiety and depression. Stress leads to muscle and joint pain, and even bone loss over time.

As you can see, stress is no joke.  It is important to mention here that there are a few stages of adrenal burnout.  (for more info check out www.drwilson.com ) The more severe health consequences occur with chronicly high levels of stress that go untreated or unmanaged. So, prevention is key here.  I bet you are motivated to combat your stress now.

Some foods and nutrients that combat stress:

  • Complex carbohydrates found in oatmeal, quinoa and root vegetables help balance blood sugar and boost serotonin for it’s calming effect when timed and eaten properly.
  • Dark, green leafy vegetables are packed full of vital vitamins, minerals and phytonutrients supporting cellular health and overall harmony within all organ systems.
  • Quality protein such as organic chicken, turkey, beef, and eggs stabilize blood sugar, provide steady energy and support adrenal function.
  • Foods such as fish, flaxseed and walnuts provide omega-3 fats which are essential for proper nuerotransmitter function.
  • B vitamins, the stress reducers, can be found in animal foods, whole grains, beans and nuts.
  • Magnesuim, the calming mineral, is found in spinach, cacao, avocado, nuts/seeds, dried apricot and seafood
  • Foods rich in vitamin C, the ultimate adrenal supporter, include citrus fruits, strawberries, goji berries, peppers, broccoli, brussel sprouts, tomato and asparagus.
  • Vital for brain and nerve function, foods rich is folic acid include green leafy veggies, bean sprouts, bananas, asparagus, berries, sweet potatoes and citrus fruits.

Foods to avoid when feeling stress and/or anxiety – caffeine, sugar, refined carbohydrates, processed food and alcohol which all contribute to the release of stress hormones, cause imbalances in blood sugar and sex hormones, as well as leach vital nutrients from the body.

Lifestyle methods to manage stress:

  • EFT Tapping
  • Eat regular balanced meals and snacks
  • Get adequate sleep
  • Exercise, but not too much; listen to your body and don’t push too hard
  • Practice self-care: body work, massage, warm bath, yoga, meditation
  • Be willing to change perceptions and attitudes about your life situation
  • Breath work – spend a few minutes throughout the day breathing deeply from your belly
  • Do what you enjoy, have fun

Stress is something we all face in this high-paced, over-stimulating world we live in.  Finding balance and managing stress is of utmost importance in living an enjoyable, fulfilling and vibrant life.


Is Gluten Free for Me?

I am sure you have noticed everywhere you go you see more and more gluten free products on the shelves and hear of more people going gluten free.  So let me break down this whole gluten free buzz for you…..

Gluten is the major protein found in wheat, barley and rye.  It is thought that 70-80% of people have some degree of an intolerance to gluten, manifesting in various ways.  The reaction varies significantly from person to person.  Health complaints such as brain fog, skin disorders, stubborn weight, belly fat, fatigue, anemia, ADD, headaches, sinus congestion, digestive upset, achy joints and even mood disorders can all be a result of a gluten intolerance. All of these health issues are signs/symptoms of an immune response triggered by gluten ingestion.

When there is an intolerance, gluten causes inflammation in the gut leading to an immune reaction against gluten.  So the body starts to fight against the gluten because it is recognized as something foreign.  The problem is that the protein in gluten (gliadin) looks similar to the proteins in our body’s organs.  What can then happen is the antibodies developed to fight gluten start causing immune reactions against other tissues in the body that have similar molecular structures.

So the body starts fighting its own tissues thinking it’s gluten proteins because they look so similar structurally.  This cascade can lead to the development of autoimmune disorders as the immune system starts to affect other organs such as the pancreas, thyroid, heart, joints, brain etc. With severe intolerances and celiac disease, gluten gradually erodes the cells in the small intestine causing disruptions in the lining leading to a leaky GI tract over time if undiagnosed.  Yes I mean leaky as in allowing foreign material and bacteria into circulation…yes it’s scary!  This damage prohibits the body from absorbing nutrients from food because digestion is so compromised leading to major deficiencies and malnutrition.  This combo of toxicity and deficiency will always manifest in disease. Gluten contains opioid-like protein causing gluten to be addictive.   No wonder people can’t give up their bread and cookies! They are addicted.  And everyone knows the sluggish feeling after a large pasta or carb meal right? Well the opiod-like protein in gluten causes that sedative (aka brain fog, food coma) affect.

The ‘Our grandparents ate this’ argument doesn’t hold good any more since we’re now consuming new strains of wheat. Unlike ancient  wheat varieties, “modern”  wheat has higher  gluten content.  The wheat we are eating now has been genetically altered so much that the crop we eat today can’t be compared to the wheat eaten even 50 years ago.  It has been extensively mutated and our bodies are not genetically adapted to these changes that have taken place in agriculture.

As you can see I love to hate on gluten but you can see why right? According to Dr. Mark Hyman, most people have some degree of gluten sensitivity yet only 1% are diagnosed.  Gluten sensitivity can be the root cause of over 50 different diseases/ health conditions.  Remember, it doesn’t have to be GI (gastrointestinal) related, you don’t even need to have GI symptoms.  From mood/pysch disorders to neurological, cardiac and endocrine, gluten can be the missing cause behind so many disease and conditions.

If you are questioning if gluten could be an issue for you, get tested.  Cyrex lab is the best and most comprehensive lab. Talk to your doctor, although many are not up-to-date on this.  I strongly encourage doing a gluten free trial either way.

So where do you find gluten? bread, pasta, pizza, cake, cookies, crackers, wraps, bagels, cereal, or anything made with wheat, barley, rye, spelt, bulgar, kamut, bran, couscous, oats (if contaminated in manufacturing), durum, semolina, triticale, malt, hydrolyzed plant/vegetable protein and more hidden sources in processed foods!  check out www.celiac.com for a more detailed list.

Gluten free options:  products made from the following – brown rice, quinoa, buckwheat, amaranth, millet, potato, corn, oats (specified as gluten free).  There are more than enough gluten free alternatives and products out there. Companies are clearly labeling their products as gluten free now so a lot of the guess work has been taken out! Phew!

Take-home message: If you are suffering from any health condition and have yet to find a solution, give it a shot! Go gluten free for 3-4 weeks and see how you feel.  If you are feeling overwhelmed with the thought of taking this on yourself, contact me! I am happy to guide you through the process of acheiving optimal health and vibrance!


The Worst Food for You!

Sugar – It is not just about the empty calories…

“The food you eat can either be the safest & most powerful form of medicine or the slowest form of poison.” Ann Wigmore

Most people know it is in their best interest to avoid sugar but do you know why? People often have a love/hate relationship with sugar.  Intuitively people know it is harmful but it tastes so good, so good it is hard to resist.  Everyone knows what it feels like to be in the grip of a sugar craving.  Sugar can have such power because it is a highly addictive substance. Most importantly, sugar is an anti-nutrient that robs the body of essential vitamins and minerals and causes serious harm in a number of ways.

Sugar harms your health by…

  • Suppressing your immune system
  • Promoting systemic inflammation
  • Promoting glycation, a process that accelerates aging
  • Raising insulin which leads to weight gain, aging, insulin resistance, hormonal disturbance and eventually diabetes and heart disease
  • Suppressing the release of human growth hormone needed to maintain healthy organs, tissues and muscle
  • Damaging blood vessels and negatively impacting cholesterol levels
  • Feeding and leading to overgrowth of yeast and bad bacteria
  • Feeding and promoting cancer
  • Causing hyperactivity in 50% of children

That Sneaky Hidden Sugar: Sugar hides in many places so you need to become a detective. Get in the habit of checking nutrition facts (4g sugar = 1 tsp) and ALL ingredient labels.  Look for anything with the name syrup, nectar, crystals or juice in it and beware of terms ending in –ose.

The following are some other names for sugar: sucrose, high fructose corn syrup, honey, cane juice/syrup, corn syrup, maltodextrin, dextrin, fructose, malt.  Sugar is lurking everywhere; tomato sauce, salad dressing, cereal, BBQ sauce, yogurt, peanut butter, marinades, sports drinks, ketchup and even bread!!

So how much is too much? You will get a different answer depending on which health organization you ask.  So to take the middle ground, limit your intake of added sugar to 25 grams or less per day…the lower the better really.

Good News: There are ways to more safely satisfy your sweet tooth, on occasion of course. Choose natural sweeteners like stevia, coconut sugar, and xylitol which are my favorites! Others include raw honey, brown rice syrup, yacon syrup, molasses, date sugar and more.  There are a variety out there and one for every need. Each natural sweetener has its benefits and varying effects on blood sugar levels so continue to use in moderation.

Avoid ALL artificial sweeteners.

Although the natural sources are way better than refined and artificial sweeteners, it is always best to minimize consumption of all sweeteners.

Every person is capable of ridding their diet of sugar and freeing themselves from sugar addiction.  Start by counting your daily intake and make a conscious effort to lower your intake from there.  It is all about progress.  Start upgrading your food and beverage choices by reading labels and replacing high refined sugar items with lower sugar, naturally sweetened items.  Before you know it, you won’t even want a piece of cake and you will be totally satisfied with berries for dessert or a sweet potato at dinner!

Go you!


Joy requires courage…

“Joy is the most vulnerable emotion we experience”. – Brene Brown

This quote is right on.  It takes serious courage to find and step into your joy.  It means being willing to look within, take a journey of personal growth, live with integrity, take risks, put your needs and wants first, be authentic, step out of your comfort zone….and even more. So many people are playing small, playing it safe, and therefore, unhappy and unfulfilled. Finding and living your joy is a vulnerable path.  It is risky.

What if it doesn’t work out? What if I fail? What if I am hurt? What if I am disappointed? There are many reasons many of us avoid going for what we truly want.  We want the guarantee.  Pushing through those fears and taking the risk requires courage.

Courage is …

  • a willingness to step forward with confidence and faith, even though you are shaking in your boots.
  • to be 100% “in” with your authentic self; to fully commit to something that you love so much, that you believe in so much, to something that’s truth you feel deep within your bones…that the thought of it not working out feels like it would destroy you. And doing it anyway.
  • It’s going for it, knowing there is no guarantee, yet being willing to risk everything for the joy it would bring you.

It takes courage to shed and release the old beliefs, patterns, and stories that are no longer serving you. The first step is to own and accept where you are, and take ownership of being the creator of your life. It requires a willingness to dig deep within yourself. From there, the journey is about removing the blocks that are in the way of you creating the life of your dreams. It may also be about changing the filters in which you see life through. By reprogramming and renewing your whole being, your natural state of joy can shine through and you can show up in your fullest expression.

“It takes courage to grow up and become who you really are.” – ee cummings



Eating Healthy with a Busy Lifestyle

“But I don’t have time to eat healthy” is something I hear all the time. It can be challenging to eat healthy with a busy schedule, but it is totally doable. It is true that we live in a crazy, fast paced world these days and are faced with many challenges. Most people are juggling way too much at once. This often results in letting some of our usual healthy habits go right out the window. For many people, the first to go is diet.

People living with a hectic schedule and too many commitments end up eating whatever they can get their hands on, and timing becomes inconsistent. The resulting poor quality food choices and imbalanced meals set a person up for deficiency, weight gain, low energy and risk of illness (to name a few).

Let’s remember, being healthy and taking care of your body is a priority, right? In my opinion, if you are not in good health and do not feel well, then it is impossible to be your most vibrant self and enjoy life to the fullest. So, let me give you some guidance on how to maintain a healthy diet with a busy lifestyle.

Meal Prep:
• Plan meals/snacks in advance – chop/cook/prepare meat, grains, veggies. Choose one or two days a week to do most of your prep and store for the week.
• Pre-portion snacks in small bags/containers so they are all set and ready to grab-n-go. ex. veggies, nuts, seeds, whole grain crackers, hummus, almond butter.
• Make extras and have leftovers. Store them in the refrigerator or freezer, ex. chicken, grains, veggies, salads etc.
• Make large portions of basic foods, store in separate jars and flavor differently for variety. ex. make a big batch of oatmeal and distribute in different portion jars using a variety of flavorful additions in each (nuts, berries, seeds, cinnamon, chopped dates, stevia). This works great with all grains like quinoa, rice and millet.
• Make your own spice mixes or buy already made mixes without preservatives or artificial ingredients. These can be used to flavor meat, fish, grains and veggies for a quick and tasty meal. Simply coat meat or fish with a healthy fat, sprinkle on the herb mixture and cook. Do the same for veggies and grains. This can be done when baking right in the pan to avoid any mess at all!
• Make a large batch of your own healthy salad dressing to last you the week, switch it up each week.
• Prepare a large mixed salad to last you a few days. Dice up some leftover cooked chicken or fish and you have lunch.
• Store food/snacks/condiments at work or the office so you have healthy options always available. ex. salad dressing, lettuce, sliced meat, canned salmon, tea bags, nuts/seeds, fruit, whole food shake mixes (ex. Vega) or protein powder, bars, yogurt.
• Keep a blender or smoothie mixer at work for an afternoon or morning snack
• When unable to cook on your own, buy pre-cooked chicken, turkey burgers, shrimp, canned salmon, brown rice, etc.
• Carry a large water bottle with you at all times.
• Do some research to find healthy restaurants in your area for quick take-out during your lunch break or to pick something up on the way home for dinner. Know your go-to places.

Quick and Healthy Snacks: raw veggies and hummus/guacamole (homemade), rice cake and nut butter, fruit salad, avocado/tomato and rice crackers, nut butter and apple/banana/celery, plain Greek yogurt with stevia/cinnamon/berries, herbal tea, smoothie/shake, nuts and fruit, roasted seaweed, rice crackers and fresh salsa, homemade trail mix, hard-boiled egg, ½ turkey wrap, Vega shake/smoothie, sliced meat (apple gate), pumpkin or sunflower seeds, goji berries, bars: Lara, Vega, Goodonya, Rise.

• Shop at the farmers market
• Buy extras, think and plan ahead
• Make a shopping list with meal ideas and snacks in mind
• Shop the perimeter of the store first and fill the majority of your cart with these items
• Stop by the freshly prepared meals section at your local food store when needed

Do you have a favorite quick meal or snack or a strategy you use to maintain a healthy diet with a busy lifestyle? If so, please share!



Vitamin L

Vitamin L: Self Love, the most important nutrient of all

Health isn’t just about diet and exercise.  It is not limited to fat, protein and calories, or even the number of miles you run each week, or how hard you hit the gym.   While all of these things are important and huge pieces to the optimal health puzzle, there is another element that is truly the foundation of well-being: self-Love, with a capital L.

The World Health Organization (WHO) defines health as “a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.”  So health encompasses all aspects of life, not only diet and activity. Stress management, rest and relaxation, hobbies and interests, relationships and spiritual/ religious connection are of equal value in determining someone’s overall health.

Self Love is the driving force beneath honoring and pulling these aspects together. Because ultimately, a commitment to health and wellness is an expression of self Love.  That is right, how well you support your own health and wellness is a reflection of how much you love yourself.

Optimal health is reached when you make “you” the priority in your life. Contrary to popular belief, putting yourself first is NOT selfish. Our society has been fooled into thinking we must bend over backwards, and twist and turn, to satisfy the needs of others. By molding ourselves into who we think we “should” be and what we think we “should” do, we completely compromise our needs, our well-being and our truth.

It is time to break the association society has created between vanity, conceit and self love, because it just plain isn’t true.

You can only give of yourself to others, as much as you give to yourself. Think about it, you cannot give something away that you don’t have for yourself. The truth is, when you fill yourself up with love, the overflow can be spread to others. The more you love yourself, the more you have to give, so it is a win-win. Loving yourself also gives others permission to love themselves. This creates a beautiful exchange and flow of love, the most divine principle in creation. You deserve to feel good, look good, enjoy life, be successful and live in full expression of who you are. So put yourself back (or maybe for the first time) at the top of your priority list.

My guess is that this concept is foreign to you, and may even make you feel really uncomfortable. It was to me as well! That is ok. You may be thinking, “How on earth do I love myself more?” Use this list as a guide to identify self loving behaviors and then, daringly, chose to adopt them (one at a time if needed) into your life.

You are practicing self Love when…

  • You accept yourself with compassion, exactly as you are right now.
  • You choose whole, nutrient dense foods you know nourish your body.
  • You eat based on your physical hunger and eat only until satisfied (not stuffed).
  • You sit down, slow down and eat without distraction, enjoying every bite.
  • You pamper yourself regularly by getting a massage, a facial, your nails done or any type of body work.
  • You surround yourself with positive, supportive people that lift your spirit.
  • You make your own choices and say “no” when it is for your best good; forget all the “shoulding” and embrace choosing.
  • You ask for help from friends, family and co-workers when you need it.
  • You choose exercise that you enjoy and follow your body’s cues on when and how much to do.
  • You listen and respond to calls for attention your body is giving (meaning those seemingly “normal” health complaints that we so often ignore)
  • You allow yourself to splurge in moderation, whether it is shopping, a vacation or a double fudge ice cream sundae….and you do so guilt-FREE.
  • You communicate openly about how you feel.
  • You take time to rest, relax and just be.
  • You honor your desires and passions, and pursue your dreams with enthusiasm and faith.

I encourage you to sit with this and actually spend some time writing down what role self-Love plays in your current health and well-being. Are you making it a priority? Are you making YOU a priority? In what areas of your life do you need to make changes so that you are expressing the love you have for yourself? Do you love yourself enough to make those changes?

The only person that can take control of your health and well-being is you. Honoring each aspect of life so that you maintain mental, physical and emotional balance is true expression of self Love, and you deserve it.

And with that, I give YOU permission to love yourself fully. I give YOU permission to put your needs before anyone and anything else. And just remember, in loving yourself more, you love others more as well.


The #1 Tip for Eating Healthy

“You don’t have to cook fancy or complicated masterpieces, just good food from fresh ingredients. ” – Julia Child

Eat Real Food…the most simple and best nutrition

With all the conflicting nutrition advice out there, it can be really confusing to know what to eat! It really isn’t necessary to stress about all the crazy diets and rules we are bombarded with constantly. Use this simple yet powerful guideline to ensure your diet is supporting your vibrant health…..just remember to eat real food, that’s it!

Real Food


  • Does not need a food label….If it has a label, you know what all the ingredients are
  • A product of nature, not the food industry
  • Contains all of its natural, original nutrients
  • In its natural, whole state
  • Your grandmother ate it and so did hers


  • Nutrient rich and nourishing
  • Supports healthy digestion
  • Supports weight and fat loss
  • Prevents disease
  • Stabilizes blood sugar and mood

Examples- an apple, brown rice, grilled chicken breast, raw nuts, an egg, lettuce, carrots

Processed Food


  • Is shelf stable
  • Has been altered from its natural state
  • Tricks you with deceiving health claims
  • Has more than 5 ingredients (some you cannot pronounce)
  • Comes out of a box, bag, can, package or bottle
  • You grandmother wouldn’t know what it is and her grandmother would be even more confused


  • Nutrient depleted, vitamins/mineral/fiber are stripped away during processing
  • Contains harmful chemicals in the form of flavor agents, dyes, sweeteners, stabilizers etc. (many of which have been banned in other countries!)
  • Contains high amounts of sugar, refined salt and damaging fats
  • Stresses the body as it digests
  • Contributes to the development of ALL chronic disease

Examples- bread, snack chips/crackers, cereals, coffee-mate, cereal, anything made with flour, hot dogs/sausage, candy, cookies, most salad dressings

Take Action:

  1. Take a processed food you eat regularly and replace it with the whole food. For example: replace rice crackers or bread with brown rice or quinoa.
  2. Can you go a whole day eating only real, whole foods? A whole week? A whole month? Challenge yourself and then strive to eat at least 80% real food as part of your regular healthy diet.

Check out this example…

Breakfast – 2 eggs with sliced avocado and some berries

Lunch – a green salad with chicken or fish on top with ½ sweet potato or brown rice, homemade dressing made with olive oil, apple cider vinegar, lemon juice and some herbs

Dinner – a baked green veggie cooked in coconut oil or ghee, acorn squash brushed with cinnamon and herb-seasoned meat.

Snacks: piece of fruit, nuts, herbal tea

Make it a goal to eat Real Food 80% of the time.