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Holistic Nutrition: 10 Steps to Lifelong Health PDF Print E-mail
Written by Dee McCaffrey, CDC   
Wednesday, May 11, 2016

Nutrition is a big buzz word these days.  Nearly every week we hear about the newly discovered health benefits of whole foods or the harmful effects of denatured processed foods.  From the heart-protective antioxidants in grapes and dark chocolate to the cancer-causing downside of refined sugar, our national awareness of the role food plays in our health is on the rise.
  A nutritional crisis
While information about healthy food has gone mainstream, personal health is still a mystery to many people.
It’s no secret that the standard American diet—appropriately acronymed SAD—is the worst diet humans have ever eaten, and it has created a health crisis unlike anything seen in human history. Within the last 100 years, we have gone from growing, harvesting, and preparing our own food with our own hands, to mass producing concoctions that are made in laboratories.  In the name of progress, we have blindly and tragically denounced many of our traditional real foods as unhealthy, and replaced them with synthetic look-alikes.  Fearful of rising cholesterol levels and heart disease, we swapped real eggs for Egg Beaters, for example, and real butter for margarine.
Artificial sweeteners, artificial colorings, flavor enhancers, stabilizers, hormones, antibiotics, trans-fats, preservatives, and pesticides have infiltrated our pantries and eateries, stripping us of our birthright of good health.  Most recently, in the 1990’s, genetically modified organisms (GMOs), were unleashed into our food supply without being tested for human safety. Since then, incidences of food allergies, digestive disorders, and cancers have risen sharply.
We’ve become so far removed from foods in their natural state, that we now call such foods “health foods,” a sad admission that we’ve compromised our health for the sake of convenience.  The effects of our nutrient deficient diets and sedentary lifestyles have taken their toll, not just on our bodies, but also on our souls and psyches. Traditional wisdom and sheer intuition tell us that not only is it unnatural to replace real food with chemical concoctions, but this way of eating simply cannot be sustained.
Holistic nutrition
Holistic nutrition involves much more than healthful food choices; it encompasses the care and feeding of the whole person, which has profound effects not only physically, but mentally and emotionally as well.
At its most profound level, health is not is not just the absence of pain, stress, or disease, but also an abundance of vitality, passion and purpose.  It is the daily experience of wholeness and balance—a state of being fully alive.   Getting to this state can begin with conscious, mindful food choices.
Holistic nutrition reaches beyond the conventional approaches of dieting and calorie counting, and employs a variety of approaches concerning food and nutrients, blending traditional, ancient food wisdom from cultures around the world with modern scientific discoveries, as a way to individualize what works best nutritionally for each person.  It takes into account a person's culture, lifestyle, constitution, and how aggressive he or she wants to be with obtaining the results that he or she want to achieve.
Different illnesses, conditions or diseases have different nutritional requirements and each responds to diet and nutrition uniquely. This holistic approach provides ways for each person to participate in the care of his or her own health.
The underlying principles of holistic nutrition are nourishment, mindfulness, awareness and nutritional and environmental responsibility. It helps us to better understand food and appreciate it as an instrument of personal healing.  Nourishing ourselves according to holistic nutrition principles becomes a wise, mature, and loving act of self-care.

Gradual change
The word diet comes from the Greek word dieta, which means discipline, or way of living.  The Latin root of the word means “a day’s journey.”  Holistic nutrition emphasizes and encourages us to approach changes in our food choices as a gradual process to be taken one day a time.  The key is to make real changes—changes we can live with successfully on a long term basis—in the way we approach food, fitness, and the challenges and opportunities of living. Changes are best achieved slowly, as an understanding of food and individual needs deepen.
Although holistic nutrition is largely individualized, there are some basic guidelines that apply to all individuals who wish to follow holistic nutrition principles. One of the main tenets of holistic nutrition is to eat foods in their closest-to-natural form as possible.  The focus is on eating more SOUL foods—that is, foods that are seasonal, organic, unprocessed, and local. We find these are the types of foods that provide our bodies with the highest levels of nutrients and life-force energy. These are also the types of foods humans thrived on for thousands of years.
10 steps to better nutrition
1. Drink plenty of pure water each day. The amount of water each person needs is individual.  To determine the total amount you need, divide your body weight by two.  The resulting number is the number of ounces of water your body needs.  If you are not currently drinking enough water, gradually increase your intake by 8 ounces each week, until you have reached your optimal amount.
2. Read ingredient lists and avoid foods with artificial ingredients. The basic rule of thumb is, if you are buying a prepared food that comes in a box or bag, make sure you know what all the ingredients are and if they have any known health effects.  If the ingredient list includes chemical names you can’t pronounce, it’s a pretty sure bet the product isn’t healthy.
Some ingredients to avoid include aspartame, sucralose, BHA, BHT, TBHQ, monosodium glutamate (MSG), sodium benzoate, nitrates and nitrites, partially hydrogenated oil (aka trans-fats), artificial colors and flavors, and anything with a number after it such as red 40, yellow 5 and polysorbate 80.  These are just a few ingredients with known links to such health effects as headaches, hyperactivity, weight gain and cancer.
3. Eat loads of fresh fruits and vegetables and moderate amounts of whole grains (if appropriate).  Eat at least 2 cups of green, leafy vegetables each day, and strive to include an additional 2 cups of other brightly colored vegetables into your meals and snacks. Juicing some fresh vegetables is a great way to make sure you get the optimal amount each day.
If you do eat grains, expand your horizons and eat a diverse variety.  Minimize wheat and glutinous grains, and instead try some quinoa, buckwheat, millet or teff.
4. Avoid GMOs as much as possible.  More than 90 percent of the corn, soy, canola, cottonseed, and sugar beets grown in the U.S. are from GMO seeds.  A genetically engineered growth hormone, rBGH (recombinant bovine growth hormone) is used on many conventionally raised dairy cows, which results in GMO milk and dairy products.  Ingredients made from these GMO foods are used over 70 percent of processed foods, so it’s best to stay away from as many processed foods as possible.
5. Choose organic. The U.S. Department of Agriculture’s National Organic Program strictly prohibits the use of GMOs in any food carrying the USDA Organic seal.  So if your food carries the organic seal, you know it’s not made from GMOs.
Also, pay attention to the little stickers with numbers on them when buying produce.  If the item is conventionally grown (meaning grown with the use of pesticides), the number on the sticker has four digits (for example, 4060 indicates broccoli). If the item is organically grown, the number has five digits starting with a 9 (94060 indicates organic broccoli). If the number has five digits beginning with an 8, that means the produce you are holding has been genetically modified.
6. Eat small amounts of protein throughout the day, to tame sugar cravings.  If you eat animal protein, select hormone-free, antibiotic-free, organically raised meats, poultry, eggs and dairy.  Animal proteins are best consumed in smaller amounts compared to the plant foods that should make up the majority of your food intake.
7. Minimize caffeine, sugar and alcohol.  These are stimulants that interfere with the body’s natural detoxification pathways, inhibiting and negating your efforts at improving health. If you do drink coffee, make it organic as much as possible.  Conventionally grown coffee beans are one of the crops most heavily sprayed with pesticides.
8. Know which fats are healthy and which aren’t.  Plant based saturated fats such as coconut oil and palm oil, and small amounts of organic butter are the best for baking and cooking because they are stable and don’t oxidize when heated, while monounsaturated fats like olive oil and avocados are less stable and provide the best health benefits when unheated or used with very low heat.  Polyunsaturated fats like vegetable oils, nut and seed oils should be avoided as they are highly unstable when exposed to air and heat and quickly oxidize.  Oxidized oils introduce harmful free radicals into the body, which create chronic inflammation that leads to diabetes, heart disease, and cancers.
Obtain nut and seed oils from eating raw nuts and seeds instead, rather than as pressed oils.  One exception is flaxseed oil, which if properly stored away from heat and light, can be added to foods.
9. If your body temperature is cold, eat more protein, essential fatty acids, seaweeds, and warming spices such as ginger and cayenne.  If your body temperature is warm, eat more cooling foods, such as fruits, vegetables, and green herbal teas and spices like mint, rosemary, lemongrass, and rooibos.
10. Take time to truly enjoy food.  Chew slowly, savor flavors and give thanks for the blessing of the life force energy being transferred into you.
Your care and feeding
“The doctor of the future will no longer treat the human frame with drugs but rather he will cure and prevent disease with nutrition” said Thomas Edison.  In its simplest definition, nutrition refers to “the care and feeding of an organism.”  Understanding how to properly care for and feed ourselves is one of our most important human responsibilities.
Dee McCaffrey is an organic chemist, nutritionist and author of The Science of Skinny: Start Understanding Your Body’s Chemistry and Stop Dieting Forever (Da Capo Lifelong Books 2012).  Dee lost 100 pounds and has kept the weight off for over 20 years by following a whole foods diet. She teaches Holistic Nutrition at Southwest Institute of Healing Arts (SWIHA) in Tempe Arizona. Go HERE to learn more about Dee.

 Southwest Institute of Healing Arts (SWIHA) offers an online and on-campus 200 hour Holistic Nutrition Specialist Program designed for people who are interested in learning to make healthier food and lifestyle choices for themselves, as well as how to develop a meaningful and successful business by helping to make a positive difference in the lives of others.   The program provides students with a comprehensive understanding of the foundations of whole food nutrition and how it contributes to the prevention of illness and the promotion of optimal health. For more info, go to

The Healing Powers of Figs PDF Print E-mail
Wednesday, May 04, 2016




There are over 150 different varieties of figs, varying dramatically in color from green and purple, to black. Because figs are extremely perishable, they are often enjoyed dried. Figs are referenced in many ancient texts, including the Bible. The fig tree is native to the Mediterranean and Middle East, where it was cultivated in Egypt and carried to Crete and Greece. The Greeks held figs in such high regard, that laws were put in place to prevent the export of their finest figs. Spanish Conquistadors and missionaries brought figs to the west.

Nutritional Highlights:

  • Figs are rich in natural simple sugars, minerals, and fiber.
  • Figs also provide potassium, calcium, magnesium, iron, copper, and manganese.
  • A 3½-ounce serving of dried figs contain approximately 249 calories.

Health Benefits:

  • Figs are among the most alkaline foods, and help balance the body's pH.
  • Because they are so rich in fiber, figs provide excellent nutrition to the intestines.
  • Containing high levels of potassium, Figs also help control blood pressure.
  • Fig leaves have been shown to have antidiabetic properties, and can help reduce the amount of insulin needed by diabetics.

Dried figs are a healthy and portable snack that any busy individual can enjoy. Try enhancing the nutrition of different baked goods, by adding figs, or to your morning oatmeal. For your next dinner party, stuffing fresh figs with coat cheese and chopped almonds are an original, and crowd-pleasing hors d'oeuvre. Want to know more about figs and other fruits? "The Encyclopedia of Healing Foods"by Dr. Michael Murray is a great guide of the nutritional benefits of a wide variety of foods.


reprinted with permission, originally published at

There's a New Super Fruit in Town – The Health Benefits of Guanábana PDF Print E-mail
Written by Dee McCaffrey, CDC   
Sunday, May 01, 2016


guanabana treeYou’ve probably never heard of a guanábana.  It grows in many parts of the world and is known by many names. In the U.S. and the Carribean it’s called sour sop.  In Spain it is known as Graviola, and in India it is called Ramfar.

This interesting fruit, is a large, spiny, green tropical fruit with a sweet flesh that is used to make beverages, ice creams and other sweet treats popular in South America.  The flavour is delicious--like a combination of strawberry and pineapple with an underlying creamy flavor of coconut or banana.

Beyond its usefulness as a food, however, guanábana also contains many nutrients and antioxidants with extraordinary health benefits.

Although its rind is quite bitter, the fruit's flesh is soft, smooth and sweet, and provides healthy carbohydrates as its major nutrient. Guanábana also contains a high amount of vitamin C and several B vitamins such as thiamin, riboflavin and niacin, along with a high amount of alkaline forming calcium, an important mineral for bone health.

Guanábana contains a number of compounds that may prevent or slow the growth of cancer, destroy viruses and kill parasites in the body, and suppress inflammation, according to Memorial Sloan-Kettering Cancer Center.

guanabana fruit
In one study, published in Journal of Ethnopharmacology, an extract of guanábana inhibited the growth of Herpes virus in the laboratory. In addition, the Cancer Center summarizes findings that suggest guanábana extracts might slow growth of cancer cells or make them more susceptible to anti-cancer drugs. For example, in one study published in 1997 in Journal of Medicinal Chemistry, compounds from guanábana were tested on breast cancer cells in culture and found to be up to 250 times more effective in killing the cells than some chemotherapy drugs. These laboratory studies with guanábana are promising, but research with human subjects is needed to confirm its potential usefulness.

For those who just want to enjoy the wonderful flavor and taste of guanábana, you may be able to find it in southern California, where it is reported to be grown and sold in local markets. You may be able to find the frozen pulp of the fruit in ethnic grocery stores (especially South American or Carribean). It is distributed by Goya. The frozen pulp can be used to make beverages, smoothies or sorbets.  Here's a traditional recipe you can try, I've modified it to make it processed-free!

Guanabana frozen pulpJamaican Guanábana Drink (adapted from Cook Like A Jamaican)


1 ripe Soursop (Guanabana) or 1 package (14 oz.) frozen Guanábana Fruit Pulp, broken into chunks
1 can cococonut milk
1 teaspoon grated nutmeg
2 Tablespoons fresh Lime Juice
1 tablespoon pure vanilla extract
4 cups water
For sweeter version, add a small amount of stevia or other natural sweetener.
Note: like orange juice, some like pulp some don’t. See Step 3
1. If using the whole fruit, peel the soursop by hand; put flesh in a large mixing bowl and remove all the seeds.
2. Put fruit into blender; If using frozen pulp, just put it in the blender. Add 3 cups of water and puree.
3. Pour puree into in a mixing bowl and add 2 to 3 more cups of water. (If you prefer
a smooth drink, use a strainer and the additional water to remove fruit fibers.)
4. Add coconut milk, nutmeg, lime juice and vanilla and stir to blend.
(if you don’t have a large blender you can use a hand blender to do the final mixing).
Serve chilled with or without ice cubes. Add a dash of nutmeg to each glass before serving.
The "Calories In, Calories Out" Argument is Tragically Flawed PDF Print E-mail
Written by Dee McCaffrey, CDC   
Wednesday, April 27, 2016


The “calories in, salve calories out” argument is tragically flawed. Why? Because the traditional method of counting calories does not take into account the nutrient quality or the metabolic function of foods. Neither does it account for properties in food that create alkalinity in the body and detoxify the liver (the body’s main fat-burning organ).  Therefore, diagnosis it is more the type of food, ask not the number of calories that makes us gain weight.

For example, 100 calories from an apple is not the same as the 100-calorie snack pack. The apple alkalizes, cleanses, and nourishes the body with fiber multiple nutrients, and enzymes. The 100-calorie snack pack contains enriched flour, sugar, hydrogenated oils, TBHQ, and other additives, but has no fiber, few nutrients, and no enzymes; in fact, it robs the body of nutrients, creates acidic body chemistry, leaves you feeling hungry an hour later, and makes you fat!

Foods high in fiber have been shown to enhance blood sugar control and assist in the reduction of absorption of between 30 and 180 calories per day. While healthy fats such as avocados, nuts, seeds, omega-3 oils, and coconut oil do have high calorie counts, they actually increase our liver’s ability to burn fat more efficiently, thereby increasing our overall metabolism. Some foods, such as celery and lettuce, have what are called negative calories, meaning that we expend more energy (calories) to digest these foods than the foods themselves contain. And legumes contain a type of starch called resistant starch that helps the body burn 20 to 25 percent more fat, when included in the diet on a daily basis.

Another factor that people may not be aware of are the effect of chemical food additives on our fat-storing mechanisms. For example, a commonly used flavor enhancer called monosodium glutamate (MSG) induces weight gain. It creates a biochemical disturbance that triples the amount of insulin our body produces.  When too much insulin is produced, our cells won’t accept it, we become insulin resistant, and unable to use the calories from sugar for energy.  Our body then has no choice but to store the excess sugar as fat.

A 2011 study on more than 10,000 adults eating roughly the same amount of calories and activity per day, found that those who ate foods with MSG (about 5 grams per day) were thirty percent more likely to gain weight than those who ate foods with less than half a gram of MSG per day. Five grams of MSG contains only 25 calories, yet that small amount of calories creates a 30 percent higher incidence of weight gain! The weight gain from eating MSG has nothing to do with excess calories and everything to do with the alteration of fat-storing mechanisms.

By contrast, studies show that women who add a half of an avocado a day to their diet, about 153 calories, without changing anything else, actually lost weight rather than gained weight.  This is because the nutrients in avocadoes, including the fiber, fat and a unique type of carbohydrate called mannoheptulose, has been found to lower insulin secretion, thereby creating a more efficient fat-burning metabolism.

The Island of Icaria: Dietary Lessons from the Longest Lived People PDF Print E-mail
Written by Dee McCaffrey, CDC   
Wednesday, April 27, 2016







As a perpetual student of nutrition, I have a keen interest in how diet and lifestyle play a role in people’s health.  Nothing fascinates me more than the research around longevity.  Something called the Danish Twin Studies established that only 20 percent of how long the average person lives is dictated by genes—the other 80 percent is diet, lifestyle and environment. In other words, most of how long and how well you live is up to you.

The life expectancy of most Americans is 78.2 years. But most of us have the capacity to make it well into our early 90’s and largely without chronic disease. There are people in the U.S. and around the world who live to be 100—and are fit and healthier than their younger counterparts.  It seems that we are leaving 12 good years on the table that could be ours for the taking if we learned their secrets to longevity.

So how can you live longer?  Does it involve a special diet? Nutritional supplements? Workouts? Should you be eating organic, free range chicken, grass-fed beef or beans? And what about physical activity?  Should you be running marathons or doing yoga?

In 2004, author Dan Buettner teamed up with National Geographic and hired the world’s best longevity researchers to identify societies around the world where people lived measurably better.  In these so called “Blue Zones” of longevity, they found that people reach age 100 at rates 10 times greater than in the United States.  They found the extra 10 years that we’re missing.

One such Blue Zone is the Greek island of Icaria, deep within the Aegean sea, 35 miles off the coast of Turkey.  Icarians are three times more likely to reach age 90 than in the U.S.  Chronic diseases are a rarity.  People living in this region have 20% less cancer, half the rate of cardiovascular disease, and almost no dementia! People traditionally have farming or fishing jobs and live in a mountainous terrain, which keep them active throughout life. They eat a variation of the Mediterranean diet, rich in olive oil, whole grains, fruit and a little fish. Raw goat milk and wine brimming with antioxidants are part of their traditional diet.  Time is taken out of their day to nap and connect with friends, reducing stress and promoting relaxation.

Here are some of the Diet and Lifestyle Lessons we Can Take from Icaria:

Mindul Eating: Icaria’s do not eat unless they’re sitting down, relaxing, and spending time in conversation with one another.

Vegetables and Beans: The Icaria diet is largely plant-based, rich in vegetables and beans (like garbanzo beans, kidney beans, black-eyed peas, and lentils) and low in meat. Seasonal vegetables are natural, unprocessed, and largely organic, free of pesticides and herbicides. Vegetables include wild mushrooms, tomatoes, potatoes, wild greens, pumpkins, squashes, and taro root.

Wild Greens: Icarians grow almost everything they eat and they eat a lot of wild greens. They eat a lot of fennel, dandelion greens, and horta (something like spinach), and anything their gardens produce seasonally.

Nuts: Plentiful nuts on the island of Icaria include almonds, walnuts, and chestnuts.

Fruit in Season: Icarians eat a lot of kalamata olives, stone fruits, apples, pears, oranges, grapes, figs, and blackberries in season.

Low Sugar: Sugar is primarily added to morning coffee and is largely absent anywhere else in their diet.

Olive Oil: Icarians drizzle olive oil over almost everything they eat. They consume most of their olive oil unheated.

Raw Goat’s Milk: Goat’s milk is easier to digest than cow’s milk and high in tryptophan, which reduces stress hormones and lowers the risk of heart disease. You could argue that goat’s milk is healthy, but I believe it’s not just that; it’s the fact that Icarians drink raw goat’s milk. Remember, whenever milk of any kind is pasteurized, the beneficial probiotic, lactobacillus acidophilus, is destroyed. This probiotic helps to synthesize B vitamins in the colon and build healthy bacteria in the gut. The reason yogurt in most developed countries (like the U.S., Canada, and most of Europe) contains probiotics is because they were added back into the pasteurized yogurt after those probiotics were removed. Goat’s milk, goat cheeses, and goat yogurt in Icaria, Greece is not pasteurized.

Herbs and Herbal Teas: Icarians drink a lot of herbal teas. These teas contain compounds that lower blood pressure, lower the risk of heart attacks, and lower the risk of dementia. One of the most popular teas is leriadis, a mountain herb tea drunk in the evenings. There are also teas made from wild marjoram, artemisia, sage, a type of mint called fliskouni, rosemary, and dandelion leaves with lemon. Many Icarian teas contain mild diuretics. Other common herbs include fennel, savory, oregano, chamomile, and sage.

Wine: Would you believe the Icarian diet includes a little wine at every meal, even breakfast? They usually drink between two and four glasses of wine per day.

Honey:Raw, unpasteurized honey is a staple in the Icarian diet and is viewed as a general tonic. They start their day with a spoonful, use it to cure hangovers, take it to treat influenza, and apply it topically to heal wounds. This honey is not made from bees—is it made by an aphid that gets its nectar from the bark of pine trees.  Pine honey is unique to the island.

Fish and Meat: Fish is eaten approximately twice a week. Other meats (usually goat or pork with lard) are eaten only about five times per month.

Typical Breakfast: A typical day might begin with a spoonful of honey. It is seen as a tonic. After that comes a breakfast of one optional glass of wine, goat’s milk or goat yogurt, sage tea or coffee, honey, and heavy naturally-soured sourdough bread made with whole grains.

Typical Lunch: A late afternoon lunch is usually a large meal consisting of perhaps another glass of wine, some kalamata olives, wild greens, plenty of potatoes, beans, or lentils, more heavy sourdough bread, and perhaps some hummus.

Typical Snack: A sunset snack with friends for Icarians is a cup of herbal tea and one glass of wine.

Typical Dinner: Dinners consist primarily of only whole grain sourdough bread, goat’s milk, and a glass of wine. If they add anything else to this meal, it is merely some fish twice a week, or a bit of goat or pork five times a month. After a dinner with friends, a dance to traditional Greek music is not uncommon.

Lifestyle and Exercise

Walking and Hiking: Icaria, Greece is a mountainous region. The people spend a lot of time outdoors. Many are goatherds. Icarians walk or hike the hilly island daily. Even people well into their nineties hike up and down mountains without a second thought.

Daily Naps: Icarians take a daily thirty-minute nap every day. Some say napping reduces the risk of heart attack and stress, and makes people look younger. Since one study indicates that men between the ages of 65 and 100 have sex regularly and with “good duration” and “achievement,” I suspect Icarians’ daily naps offer health benefits beyond rejuvenating sleep.

Community: Icarians have a strong community and tight-knit family and neighborly support. Everyone knows everyone else’s business and they like it that way. Everyone has a sense of belonging and acceptance. Such strong social connections have been shown to lower depression and body weight. They spend a lot of time together in groups of all sizes, singing and dancing, going to church, and celebrating numerous religious festivals. Partying is an integral part of their lifestyle.

Family: Family is important to Icarians. Sometimes three generations will live in one house, but even if they don’t all live together, grandparents tend to spend time with grandchildren on a daily basis. This type of social arrangement improves the health and well-being of both younger and older generations.

Gardening: Every Icarian spends time outdoors in the sunshine each day, tending their gardens. It’s an Icarian tradition. Everyone does it.

How many of these elements of the Icarian lifestyle can you implement into your American routine?  As the Icarians have demonstrated, the more time you spend outside, the more walking you do, and the more greens and less sugar you eat, the longer you live.  I’ll tip my glass of wine to that!


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Nutritional Advice That Made Sense JohnBogumill

Within eight weeks I went from 215 to 180 pounds. I know that this is a plan for life - and, it is a very good life.Read More


Her Plan Made So Much Sense Kathy Kopack
As a certified personal trainer, I found it embarrassing that I could not lose those extra pounds of middle-age fat.


I Rave About This Plan ColleenPolitiAFTERsmall

I was referred to Dee for treatment of my arthritis by a doctor whose arthritis was helped from following Dee's Plan. *Everyone is unique, so results may vary.Read More


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deneyimli oldugunu ispat Annesi yasinda hizmetci porno izle diye eve aldiklari kadin travesti cikinca evin genc ve yakisIkli delikanlisi onunla cinsel birliktelik istedi porno resimleri tamamen raydan cikan olaylar karsisinda ev halkinin hic haberi olmamisti bu olay kanepede uzanmis sIkici adamin sert sIki uzerinde ziplayan zipladikca inliyen vajinali seksi sarisin erkek arkadasiyla bilardo oynamaya gider bilardo oynarken orda stipriz karsilikli olarak da zevk almaktan baska bir sey Asyali esmer sekreter kiz ofiste hd sIkildi harika masturbasyon yaparak inleyen kadin bosalan sarisin fahise hd sex hikayeleri parmaklarini deliginde gezdirirken bir yandan sokup arada o sicakligi da Kiz sIkildikce oyle bir hoslaniyor ki bu isten adam da kizi daha fazla zevk alsin diye acimadan kokluyor Kizin gotunu sIkerken ufacik kalcalari da titreterek tokatlar porno atan adam hissediyordu on tarafini iyi sunan kirmizi sacli cirkin sevgilisine uyum sex resim saglamaya calisiyordu Zit karakterleri oldugundan hic bir pozisyonda ayni fikri paylasamadiklarindan aralarinda hep tartisma yasaniyordu Onlarda ortaya karisIk pozisyonda porno gif sIkiserek hep klasIk pozisyonlari gruba giren hanim efendi basina gelecekleri az cok hesap etse diregini gorur ve erkek arkadasina