What Are The Benefits Of Eating Organic?

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What Are The Benefits Of Eating Organic?

When it comes to fruits and vegetables especially, eating organic is highly beneficial. The main difference between eating conventionally farmed produce and organic is that organic growers do not spray their farms with herbicides and pesticides. The chemicals used have been positively linked to numerous health problems such as cancer, unhealthy hormone changes and toxicity in the nervous system and brain. These toxic chemicals were designed to kill small pests instantly, so how can it be healthy for people to ingest? Washing the produce before eating it helps, but definitely does not remove all of it. A toxic chemical residue remains.

Some great reasons to eat organic:

  1. You avoid all pesticides and herbicides.
  2. The produce is typically 25% more nutritious with vitamins, minerals and antioxidants, so it’s worth it to pay a little more! You’re still getting your value from it.
  3. It supports responsible and sustainable farming techniques, eliminating these toxic chemicals from getting into our environment (air, soil and water supply). In turn, the farmers are also protected from their toxicity.
  4. It actually tastes better!

The Environmental Working Group, or EWG, keeps a great list of absolute foods that you should ONLY eat organic, called The Dirty Dozen, and also a list of the Clean Fifteen that are the conventionally grown foods that are safe to eat. Here is a link to their website

Based on their recommendation, here are the foods you should always eat organic:

  • Strawberries
  • Grapes
  • Apples
  • Peaches
  • Cherry tomatoes
  • Spinach
  • Celery
  • Summer squash
  • Sweet Bell Peppers
  • Cucumbers
  • Potatoes
  • Hot Peppers
  • Nectarines
  • Dark leafy greens
  • Zucchini

A few of my favorites from the Clean Fifteen list:

  • Avocados
  • Mushrooms
  • Kiwi
  • Mangoes
  • Onions
  • Asparagus
  • Papayas
  • Sweet potatoes

You should always wash your fruits and veggies with a veggie wash before eating them, but at least buying all of these foods as organic, assures you that you’re not consuming ANY bad chemicals!

Support a responsible organic farmer and buy organic today!

A List Of Paleo Foods For Beginners

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A List Of Paleo Foods For Beginners

What is the Paleo Diet? It is eating like they did during the Paleolithic Period, or that’s the idea behind it….imagining what was eaten…WAY back in the day. This means anything we could hunt or find – meats, fish, nuts, leafy greens, regional veggies, and seeds. The idea is to focus on protein and vegetables that are from whole and natural sources, plus a little bit of healthy fats and very few carbs.

We all have to start somewhere and sometimes having ideas or a list really helps! On the Paleo Diet you can’t have dairy, grains, starches, wheat or legumes….but what CAN you have? It can be a challenge to make these changes, so here’s some specific ideas on what to put on your shopping list.

Healthy meats of all kinds and fish, plus fruits and veggies are a winner. Everyone knows fruit is healthy but too much is not good for you because many of them are high in sugar, which spikes your blood sugar. So what are the approved fruits and veggies, oils, nuts and seeds? Here’s some great ideas for you….

Suggestions for healthy vegetables:

  • Asparagus
  • Artichoke hearts
  • Carrots
  • Spinach
  • Celery
  • Broccoli
  • Zucchini
  • Cabbage
  • Peppers
  • Cauliflower
  • Parsley
  • Eggplant
  • Green Onions

Suggestions for healthy fruits:

  • Apple
  • Bananas (but limited)
  • Avocado
  • Blackberries
  • Papaya
  • Peaches
  • Plums
  • Mango
  • Lychee
  • Blueberries
  • Lemon
  • Strawberries
  • Watermelon
  • Lime
  • Raspberries
  • Cantaloupe
  • Oranges

Suggestions for healthy nuts and seeds:

  • Almonds
  • Cashews
  • Pecans
  • Pine Nuts
  • Pumpkin Seeds
  • Sunflower Seeds
  • Macadamia Nut
  • Walnuts

Suggestions for healthy oils:

  • Coconut oil
  • Olive oil
  • Macadamia Oil

I always love something I can print out and take to the grocery store with me. I hope this helps you follow your new lifestyle changes on the fantastic Paleo Diet!

The Highest Foods In Fiber

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The Highest Foods In Fiber

We all need our roughage and here is a great list of high fiber foods to incorporate into your diet. But first, why do we need fiber in the first place? It is an essential nutrient that we all need for the proper digestion of our foods. We also need it for the general function of our intestinal and digestive tract and it also helps us feel full (aiding in weight loss)! Without it we will ultimately end up constipated, develop hemorrhoids, possibly elevated cholesterol levels and even elevated sugar levels in the blood. None of these are good or fun to deal with. Too much fiber is not a good thing either, causing diarrhea, possible dehydration and even a bowel obstruction.

When you are adding more fiber to your diet, you need to be mindful of adding more fluids as well….so be sure and drink lots of water! This is good for you anyway, but essential in a high fiber diet.

Here is a short list of some great high fiber foods to think of adding each day:

  • Oranges
  • Prunes
  • Mushrooms
  • Rye
  • Raw Cabbage
  • Nuts and seeds
  • All kinds of berries
  • Pumpkins
  • Celery
  • Tomatoes
  • Leafy greens
  • Oatmeal
  • Beans and legumes
  • Artichokes
  • Peas
  • Different types of squash
  • Brussel sprouts
  • Broccoli and cauliflower
  • Avocado
  • Bran Flakes
  • Pears

These are all everyday easy high fiber foods and by adding in enough to your diet will create a happier you ( :

Fabulous Foods With High Fiber Content For Improved Health

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Fabulous Foods With High Fiber Content For Improved Health

What is fiber and why do we need it in our diet? Fiber is the part in our foods we eat that the body cannot digest or absorb. It is found in whole grains, fruits, vegetables and legumes. It has a long list of health benefits, and a major one is it can significantly decrease the risk of heart disease. It also greatly aids in our digestive health.

There are two types of fiber, insoluble and soluble. Insoluble fiber is found in whole-wheat flour products, wheat bran, nuts and vegetables. It helps to increase your stool bulk and promotes the movement of your food through your digestive system. Soluble fiber is found in peas, carrots, oats, beans, apples and citrus fruits. This type of fiber dissolves in water to form a gel-like substance. It helps your body to slow down the absorption of food components, so you can retain more nutrients.

What are some delicious and easy foods that are high in fiber?

  • Almonds
  • Black beans
  • Whole wheat bread
  • Broccoli
  • Walnuts
  • Avocado
  • Pears
  • Lentils
  • Mango
  • Apples
  • Oatmeal
  • Raisins
  • Barley
  • Pumpkin
  • Blackberries
  • Okra
  • Artichoke
  • Raspberries
  • Spinach

New information is now showing that a diet high in fiber may actually help to slow the epidemic of Type 2 diabetes, mainly by enhancing insulin sensitivity. This actually isn’t because of the fiber content, it is because foods high in fiber tend to be a major source of important micronutrients. When you’re choosing high fiber foods, focus on whole plant foods like from the list above, not fiber pills or supplements to achieve this added benefit.

Who knew that something we can’t even digest is so good for us!

It’s Fascinating How Not Everything Works The Same For Everyone

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It’s Fascinating How Not Everything Works The Same For Everyone

I love the idea of bio-individuality. This is a concept that means basically we are all unique and different and there is no one-size-fits-all, even in our diet. We each can thrive on different lifestyle choices. There are many great books out there to determine your metabolic type as well. Basically, we each have a unique and different need in our diet.

Whatever our individual food choices are, definitely no one should miss out on any major type of nutrient, especially healthy portions of protein.

Which one are you?

You like hot meals – Left over barbecued meats, delicious soups, sausage spaghetti sauce are some easy things you can heat up later for a great meal. Some people actually have a hard time digesting raw, cold foods and have no problem digesting whole and complete sources of healthy proteins (beef, chicken, fish, eggs, etc.). When you eat these types of protein, it’s easy to know you’re getting all of the essential amino acids your body needs every day.


You like cold meals – It’s funny, but it seems like for every person that prefers warm food, there is another person that prefers it cold. They would rather eat a big salad or a sandwich for lunch. You can easily get your healthy protein by adding in extra cold cuts, hard boiled eggs or chopped cold chicken and bacon to your to your salad. Also blending a great whey protein smoothie is a favorite among this crowd.


You’re a vegetarian – You can follow the vegan diet more or less, except, but you get to add in dairy and eggs. Greek yogurt, quinoa, legumes and lots of eggs are a great way to get your protein.

You’re a vegan – In order to get your protein, you will need to fill your diet with plant-based proteins. Nuts, seeds, and legumes are all great sources, plus add in things like quinoa, lentils, almonds, walnuts, peanuts, and chia seeds.

You’re a raw foodist – It gets a bit more challenging to get your adequate amounts of protein every day, but if you are diligent you can certainly do it. Raw nuts and nut butters are an easy choice, plus there are many raw seeds that you can eat such as chia.

You can search all over the internet for websites dedicated to each of these categories. It will help you to learn great choices and to mix it up so you are never bored with the same foods.

Enjoy the foods you love while getting the healthy protein your body needs!


Protein For Breakfast Will Help Slim You Down

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For some people, they feel as though not eating or skipping a meal (especially breakfast) will help them to lose weight. This actually is a myth. What happens instead is that your body thinks it’s in a “famine state” and then when you eat again it stores everything you eat as fat. In turn your body doesn’t burn the stored fat you already have. Or it will burn the non-essential parts of the body such as your muscles for energy. You will slim down but in the wrong places.


A large percentage of people simply skip breakfast, and those that do eat breakfast don’t necessarily eat what they should. Usually it’s something convenient, processed and loaded with carbohydrates and very little if any protein. The fact is there are more than 25 million young adults in America that are overweight or obese and 60 percent of them skip the “most important meal of the day” – breakfast.

Besides the obvious benefits of eating a serving of healthy protein for breakfast, studies are now showing that it keeps you fuller longer and gives you the energy you need over several hours and actually stops dieters from snacking at night (which usually consists of processed foods high in sugar, simple carbs and high fats).


Many experts are now of the belief that eating a good breakfast containing a portion of a healthy protein might just hold the key to the solution to the obesity crisis and fending off diabetes. Not only will you avoid these health hazards, but you’ll feel better and look better than you have in years!


The Candida Battle And How To Fight It

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Feeling not quite yourself?

You may want to learn about candida. Often thought to be generally a problem for women, candida (yeast overgrowth) plagues both men and women and even children at times. If you’ve ever taken antibiotics, drank excessive alcohol, had a ton of unwanted stress or taken oral contraceptives then that alone makes you a candidate for too much candida.

What are the symptoms?

  • Stomach aches and digestive related issues (diarrhea, bloating, constipation)
  • Fatigue and feeling run down regardless of getting lots of sleep
  • Trouble sleeping
  • Seasonal allergies that are much worse than usual
  • Poor memory and difficulty focusing
  • Fungal infections (skin and nail)
  • Mood swings and irritability (anxiety/depression)
  • Large amounts of sugar and starch cravings
  • Autoimmune diseases present
  • Urinary tract infections, sinus and vaginal infections

Candida is from a yeast overgrowth that starts is in your stomach. Yeast occurs naturally in your intestines and is part of the natural flora and becomes unhealthy when it over grows and multiplies to unhealthy levels overtaking the good bacteria. It feeds off of sugar and simple carbohydrates, so eating a diet loaded with these creates the perfect environment for candida to thrive. Chances are if you eat this way all the time, then you will likely have moderate to severe candida ….making you feel less than optimal.

You can get a simple blood test for candida. If the levels are very high then that indicates likely candida. However, the most accurate test is a stool test.

Most doctors don’t test for or treat candida. The most effective way to treat or rule out candida as the cause of your symptoms is to change your diet and lifestyle. Many people do a 21 day diet elimination cleanse, eliminating ALL sugar, fruit and simple carbohydrates from their diet. By doing this, you are removing the food source for the candida which will kill it off and let your good bacteria do it’s job.

Foods to avoid:



Adding healthy amounts of probiotics and prebiotics to your daily diet regimen will also help immensely to create healthy levels of your good flora, especially after taking any courses of antibiotics.


Lower any unnecessary stress in your life and drink lots of water!

Crossing out stress and writing relax on a blackboard.


You will notice improvements in your symptoms within 3 weeks and get back to being your happy, healthy and energized self!