Health News
The Power of Parsley PDF Print E-mail
Written by Dee McCaffrey, CDC   
Saturday, March 12, 2016





Did you know that parsley—that little bunch of curly greens that garnish restaurant plates—is one of the world’s seven most potent disease-fighting spices?  It’s right up there with ginger, oregano, cinnamon, turmeric, sage and red chili peppers.  I can’t remember exactly when I first started eating my plate garnish, and then buying a bunch of parsley each week to incorporate into my meals, but it had to be right around the time I learned of the nutritive power contained in this under-appreciated vegetable.


Although parsley is the world’s most popular culinary herb, it has health protective properties that rival those of many green leafy vegetables. When it comes to nutrition, parsley has you covered.  It contains high levels of beta carotene (vitamin A), vitamin B12, folate (vitamin B9), chlorophyll, calcium, more vitamin C than citrus fruits, more vitamin K than kale, spinach and collard greens, and many other essential nutrients.  Additionally, parsley contains two classes of unusual components—volatile oils and antioxidants called flavonoids—that provide unique health benefits.


Here’s what’s unique about the Power of Parsley:

Anti-Cancer Power
Parsley's volatile oils—particularly one called myristicin—have been shown to inhibit tumor formation in animal studies, and particularly, tumor formation in the lungs. Myristicin has also been shown to activate glutathione, the powerfully helpful compound involved in liver detoxification. The activity of parsley's volatile oils qualifies it as a "chemoprotective" food, and in particular, a food that can help neutralize particular types of carcinogens (especially those found in cigarette smoke and charcoal grill smoke). Parsley’s volatile oils are also what gives it its legendary ability to freshen your breath at the end of your meal.

Antioxidant Power and Anti-Inflammatory Power
The flavonoids in parsley—especially one called luteolin— have been shown to function as antioxidants that combine with highly reactive oxygen-containing molecules (called free radicals).  Luteolin is a strong antioxidant that searches out and eradicates free radicals in the body that cause damage to the cells. Luteolin also promotes carbohydrate metabolism and serves the body as an anti-inflammatory agent. In addition to its flavonoids, parsley is an excellent source of two other antioxidant nutrients—vitamin A and vitamin C—that are also important for the prevention of many diseases.

Vitamin A Power
Parsley contains high amounts of the carotenoid beta-carotene which is converted to vitamin A in the body.  Beta carotene is a powerful antioxidant that helps protect the liver, lungs and colon from free radical damage caused by toxins. Vitamin A is important for your eyes, skin and immune system and is also used for protein assimilation.

Vitamin C Power
Parsley contains more vitamin C than any other standard culinary vegetable, with 80 mg per cup of fresh parsley (106% of the RDA). Famous for boosting the immune system, vitamin C is also a key nutrient for the health of the adrenal glands.  Along with luteolin, the vitamin C found in parsley serves as an effective anti-inflammatory agent within the body.  When consumed regularly, vitamin A and vitamin C combat the onset of inflammatory disorders, such as osteoarthritis (the degeneration of joint cartilage and the underlying bone) and rheumatoid arthritis (a disease causing inflammation in the joints). 

Immune System Boosting Power
A strong immune system is the key to warding off germs, viruses and diseases, and repair of damaged tissue and broken bones.  The antioxidant power of vitamin C and vitamin A found in parsley both strengthen the body's immune system, but in different ways. Vitamin C is necessary for collagen, the main structural protein found in connective tissue. This essential nutrient will not only accelerate the body's ability to repair wounds, but also maintain healthy bones and teeth.  Vitamin A, on the other hand, fortifies and protects the body’s entry points, such as mucous membranes, the lining of the eyes, and respiratory, urinary and intestinal tracts. It keeps germs and infections at bay.  Moreover, white blood cells rely on vitamin A to fight infection in the body.  Vitamin A is a nutrient so important to a strong immune system that its nickname is the "anti-infective vitamin."

Vitamin K Power
Parsley is loaded with vitamin K—just 2 tablespoons of raw parsley contain 124 mcg or 155 percent of the RDA. The body uses vitamin K to help blood clot properly and to make osteocalcin, a protein that strengthens the compositon of our bones.  It is necessary for bones to get the minerals they need to form properly. Vitamin K also prevents calcium build-up in our tissues that can lead to atherosclerosis, cardiovascular disease and stroke. Finally, the body uses vitamin K to make the fat needed to maintain the myelin sheath around our nerves, to protect and strenghten our nervous system as a whole.

Folate and Heart Health Power
Folate, also called folic acid or vitamin B9,  is one of the most important B vitamins.  In addition to being an important nutrient for pregnant women, one of its most critical roles in relation to cardiovascular health is to convert homocysteine into benign molecules. Homocysteine is an amino acid that occurs in the body and can threaten the body's blood vessels when its levels become too high.  At high levels, homocysteine increases the risk of heart attacks and stroke in people with atherosclerosis or diabetic heart disease. The folate found in parsley helps convert homocysteine into harmless molecules, thereby helping to ward off cardiovascular diseases, such as heart attack, stroke, and atherosclerosis. 

Folic acid is also a critical nutrient for proper cell division and is therefore vitally important for cancer-prevention in two areas of the body that contain rapidly dividing cells—the colon, and in women, the cervix.  One cup of parsley contains a whopping 23 percent of your daily requirement of this crucial vitamin.

Chlorophyll Power
Parsley is abundant in chlorophyll, which purifies the blood and inhibits the spread of bacteria, fungi and other organismsChlorophyll also suppresses viruses and helps the lungs to discharge residues from environmental pollution.  It has  potent antioxidant properties and is effective in preventing and treating many types of cancer.

Iron Power
Iron is the transporter of oxygen to your tissues and also rids the body of carbon dioxide, and parsley is an exceptional source of it.  A half-cup of fresh parsley or one tablespoon dried has about 10 percent of your daily iron requirements. Plus, parsley has an abundance of the vitamin C your body needs to absorb iron, so it’s a very effective source of it.

Vitamin B12 Power
Parsley contains traces of B12 producing compounds. Such compounds are needed for the formation of red blood cells and normal cell growth, important for fertility, pregnancy, immunity and the prevention of degenerative illness. The action of vitamin B12, however, is inhibited by birth control pills, antibiotics, intoxicants, stress, sluggish liver, and excess bacteria or parasites in the colon or digestive tracts. Parsley helps to counteract these inhibitors.

Protein, Calcium and Many other Powers
Parsley contains the essential amino acids that the body uses to make proteins.  Twenty percent of its calories come from protein, about the same amount of protein as mushrooms.  One cup of raw parsley also contains nearly the same amount of calcium as one cup of raw kale (82.8 mg vs. 90.5 mg respectively), and the calcium in parsley and kale is more absorbable than the calcium in milk.  Parsley also contains phosphorus, potassium, manganese, inositol, and sulphur—all important nutrients for overall long-term health.
So, next time parsley appears on your plate as a garnish, recognize its true powers and partake of its abilities to improve your health. As an added bonus, you'll also enjoy parsley's legendary ability to cleanse your palate and your breath at the end of your meal.

Enjoy raw parsley sprigs added to salads or soups, or sprinkle chopped parsley on top of scrambled eggs. Toss it into rice or quinoa, and use dried parsley in recipes.

"The World’s Healthiest Foods" by George Mateljan

The Power of Phytonutrients PDF Print E-mail
Written by Dee McCaffrey, CDC   
Wednesday, March 09, 2016

Plant foods deliver health in remarkable ways.  They are your best weapon for preventing virtually every known chronic disease. This fact has been proven many times over by scientific studies on large numbers of people. The evidence in support of the disease-fighting properties of vegetables, fruits, legumes, whole grains, nuts, seeds and teas is so strong that it has been endorsed by every major medical organization, including the American Cancer Society. 

Plant foods help reduce your risk of many chronic diseases including cancer, high blood pressure, diabetes, heart disease, stroke and other diseases. Vegetables and fruits in particular are so important in the battle against cancer that some experts have said that cancer is a result of a "maladaption" over time to a reduced level of intake of vegetables and fruits.  As a study published in the medical journal Cancer Causes & Control put it, "Vegetables and fruit contain the anticarcinogenic cocktail to which we are adapted.  We abandon it at our peril."

Plant foods provide a special family of nutrients called phytonutrients (pronounced "fight-o-nutrients") that work together with vitamins, minerals, and fiber to promote good health. Unlike the traditional nutrients (protein, fat, vitamins, minerals), phytonutrients are not yet considered "essential" for life, so they are sometimes referred to as "phytochemicals".

These important compounds give plant foods their colors, flavors, and disease-fighting abilities. The more intense the color, the greater the concentration of phytonutrients. Each color offers the body different phytonutrients that protect our body in different ways, therefore we must eat a wide variety of plant foods in order to benefit from all the different functions.  Research shows that the more colors you eat at once, the more powerful they are, because of the synergy that happens.

The ways phytonutrients work in our body is an ongoing area of research. Some studies show that phytonutrients can:

* Act as antioxidants
* Stimulate enzymes that remove toxins and carcinogens from our body

* Strengthen the immune system
* Keep hormones balanced
* Act as antibacterial or antiviral agents
* Cause cancer cells to die
* Repair DNA damage caused by smoking and other toxic exposures

Thousands of phytochemicals have been identified, but there are still many more that yet to be identified.  It is estimated that there are thousands of different phytochemicals in any one typical fruit or vegetable. Tomatoes alone are believed to contain an estimated 10,000 different phytochemicals!

Of all the phytonutrients, we probably know the most about carotenoids, the red, orange and yellow pigments in fruits and vegetables. Fruits and 

Another large class of phytonutrients are the polyphenols, which are classified as non-flavonoids and flavonoids. The flavonoids quercetin and catechins are the most extensively studied polyphenols for their role in lowering cholesterol and preventing heart disease and cancer.  Food sources rich in polyphenols include chocolate, onion, apple, tea, red wine, red grapes, grape juice, strawberries, raspberries, blueberries, cranberries, and certain nuts. Natural raw sugarcane is also high in polyphenols.vegetables that are high in carotenoids appear to protect humans against certain cancers, heart disease and age related macular degeneration. The carotenoids consist of alpha-carotene, beta-carotene, lutein, lycopene, and zeaxanthin. Beta-carotene is converted to vitamin A in the body and has strong antioxidant properties.

There's no recommended dietary allowance for phytonutrients, and supplements can't compete with the real thing. The best way to get the full benefits is the most natural: Indulge in all the colors your imagination, or plate, will allow.

5 colors of phytonutrients imageEach of the following five color groups is associated with one or more phytonutrients:

Red: Some red foods get their tint from lycopene, which may reduce the risk of lung, stomach, and prostate cancers. Sources: pink guavas, red grapefruits, red papayas, red grapes, strawberries, tomatoes, red bell peppers, watermelons.

Yellow/Orange: These hues tend to signal the presence of beta-carotene, which may help prevent heart disease as well as lung and colon cancers. Beta carotene converts to vitamin A in the body, so these foods will be the same colors as vitamin A foods.  Sources: apricots, cantaloupes, carrots, mangoes, papayas, peaches, persimmons, yellow squash, pumpkins and winter squashes, sweet potatoes.

Green: Green veggies owe their green color to a special phytochemical called chlorophyll.  Chlorophyll is the green pigment of all green plants, including green foods such as leafy vegetables like lettuces, spinach and kale, broccoli, wheat grass, and the algae superfoods known as spirulina and chlorella.

Vegetables and fruits in this color, particularly the dark ones, often contain several other phytonutrients, including lutein (which protects the eyes) and beta-carotene. More Sources: bok choy, collard greens, cucumbers, kiwis, green peas, green beans, Swiss chard, and zucchini.

Blue/Purple: Foods in these shades are rich in anthocyanins, phytonutrients that have antiaging and anticancer effects and help to promote circulatory function. Sources: blackberries, black currants, blueberries, grapes, raisins, plums, red cabbages, eggplant and red onions.

White: Pale members of the allium family contain allicin, which boosts the immune system, and some are also a source of quercetin, a natural anti-inflammatory agent. Sources: garlic, leeks, onions, shallots.

It's important to focus on getting as many different colored plant foods in your meals each day in order to reap the many benefits each of the colors provide.  One easy way to get high amounts of phytonutrients is to juice your vegetables.  In my next article I will be talking about the benefits of carrot juice.  

If you don't have a juicer, another easy and convenient way to add phytonutrients to your diet is to supplement with a green superfood powder.  Green superfood powders are dehydrated vegetables, fruits, herbs and superfoods that are packed with  a plethora of vitamins, minerals, plant based protein and phytonutrients.  Back in the times of the Mayans, they would dry their seasonal fruits and vegetables in the sun and then grind them into powders so they could save them for the times of year when those foods were out of season.  They knew that their bodies needed the nutrients contained in those foods, so they would save the powders and sprinkle them into their drinks or onto their foods, essentially supplementing with green superfoods!

Today, the technology is more sophisticated than drying in the sun, but the concept is the same.  Green foods and other fruits and vegetables are dehydrated at low temperatures to retain their enzymes and keep their nutrients intact, and can then be rehydrated with water or juice and drank to ensure you get adequate amounts of phytonutrients.  My favorite brand of Green Superfood powder is Amazing Grass, which comes in many different flavors, including chocolate (a superfood on its own), berry, watermelon, and many others.  CLICK HERE to see all the Amazing Grass flavors.

Amazing Grass Green Superfood flavors






Michael Murray, N.D., Joseph Pizzorno, N.D., Lara Pizzorno, M.A., L.M.T., The Encyclopedia of Healing Foods (New York: Atria Books, 2005), 18.

USDA Agricultural Research Service, Phytonutrient FAQ's,

A Yogurt a Day Keeps Excess Pounds Away – as Long as it’s Full Fat Yogurt PDF Print E-mail
Written by Dee McCaffrey, CDC   
Saturday, March 05, 2016



The evidence in favor of the benefits of full fat dairy continues to mount.  Several studies published earlier this year conclude that consumption of whole-milk dairy, if dairy is your thing, is linked to reduced body weight.

A large-scale study conducted at the University of Navarra in Spain, and presented at the European Congress on Obesity in Sofia, Bulgaria, found that men and women who ate at least one small 125 gram serving (slightly more than a half cup) of full fat yogurt each day were less likely to pile on the pounds than others.

The study tracked the weight of more than 8,500 Spanish men and women for almost seven years. None were overweight at the start of the study.  By the end of the study, more than a fifth had gained so much weight that they were classified as obese.

Analysis of their eating habits over the seven years showed that people who ate a serving of full fat yogurt a day were 19 percent less likely to be obese compared to those who ate less than two servings a week.  Despite its perceived reputation for being healthier, low-fat and non-fat yogurt did not have the same slimming benefit.

Grass-fed dairyThis new research on the slimming benefits of yogurt adds to other recent research showing the benefits of full fat dairy—a food that has been wrongly shunned for nearly fifty years.  For many decades there has been a hypothesis that high-fat dairy foods contribute to obesity and heart disease risk, but new research is showing that the evidence does not support this hypothesis.

A Swedish study published in 2013 in the "Scandinavian Journal of Primary Health Care" studied the association between dairy-fat intake and central obesity, otherwise known as belly fat.  Middle aged men who consumed full fat milk, butter, and cream were significantly less likley to beome obese over a period of 12 years compared with men who never or rarely ate full fat dairy.  The conclusion of the study was that a high intake of dairy fat was related to a reduced risk of central obesity, whereas a low dairy-fat intake was correlated with an increased risk of central obesity. Based on the results of this study, the fat in dairy seems to be a crucial component involved in promoting weight loss.

A separate and more recent meta-analysis of 16 relevant studies in the European Journal of Nutrition echoes the link between full fat dairy consumption and lowered risk for obesity.  The association between higher dairy fat and lower body weight appears to hold up in children, too. A study of preschool-aged children published in the Archives of Disease in Childhood, a sister publication of the British Medical Journal, found that kids who drink low fat milk were more overweight than those who consumed whole milk.

Researchers are not yet clear on what might explain this phenomenon. Many point to the satiety factor. The more fat in the milk, the faster we feel full, so we may end up eating less.

But some believe the explanation is more complex. There may be bioactive substances in the milk fat that alter our metabolism in a way that helps us utilize the fat and burn it for energy, rather than storing it in our bodies.  We do know that when fat is removed from milk, the naturally occurring milk sugar, lactose, is quickly absorbed into the bloodstream, which causes a blood sugar spike that leads to overproduction of insulin—a hormone that signals the body to store fat.  Full fat dairy does the opposite, it slows down the absorption of lactose and prevents blood sugar spikes.

grass fed yogurtMilk fat also contains a unique mix of healthy fats not found in any other foods.  You may have heard of two of these healthy fats: conjugated linoleic acid (CLA) and omega-3 fatty acids--both known to aid in weight loss by burning more body fat--but there are other fats in milk that you probably have never heard of, such as vaccenic acid, rumenic acid and trans-palmitoleic acid. Researchers have found that people with the highest levels of trans-palmitoleic acid (a "good fat" in whole milk) in their bodies have lower rates of obesity and diabetes, and that drinking whole milk increases the levels of this unique fat in our bodies.  This could be a possible reason why the European Journal of Nutrition study mentioned earlier found that there isn't enough evidence to support the theory that dairy fat increases our risks for obesity, diabetes, or heart disease.

So, whatever it is, something in the full-fat dairy is working much better than low- or no-fat dairy– and that’s what we should be paying attention to. I’m not saying that dairy is essential for health, because it’s not, but if dairy is your thing, then full fat dairy is a better choice.  And on that note, the healthiest milk and dairy products come from cows that graze on organically grown grass (as opposed to organically grown grains), and ideally should be raw if you can get it.

Relieving Holiday Stress with Natural Foods PDF Print E-mail
Tuesday, November 24, 2015
Staying balanced through the holidays can be challenging due to the high stress nature of the season. However, to keep you feeling calm and balanced, include some of the holiday's best stress-relieving foods as part of your regular meals.

Which foods are the best for relieving stress? Those that contain high amounts of B-complex vitamins, vitamins C and E, and those that contain minerals like manganese, selenium and zinc. The food items rich in these substances should be included regularly in your meals.

Food plays a very important role in stress relief. If you feed yourself high energy and nutritious foods, potentially stressful situations won't bother you because you have the energy and stamina to cope.

On the other hand if you eat processed foods and those low in the stress-busting nutrients, your energy levels will be depleted and potentially stressful situations will become stressful.

Here's my list of the some of the most beneficial foods for relieving stress. Many of these are part of our traditional American holiday fare.

1. Turkey
Turkey contains an amino acid called L-tryptophan. This amino acid triggers the release of serotonin, which is a feel-good brain chemical. This is the reason why many people who eat turkey feel relaxed, or even tired, after eating it. L-Tryptophan has a documented calming effect.

2. Sweet Potatoes
Sweet potatoes can be particularly stress-reducing because they can satisfy the urge you get for carbohydrates and sweets when you are under a great deal of stress. They are packed full of beta-carotene and other vitamins, and the fiber helps your body to process the carbohydrates in a slow and steady manner.

3. Peppermint
Peppermint helps to relieve stress because it contains manganese, iron, magnesium, calcium, folate, potassium and copper. It also contains some omega-3 fatty acids, vitamin C and vitamin A. You can make peppermint tea, add fresh peppermint leaves into smoothies and salads, and also put a few leaves in your cup of hot cocoa. Also, any fruit salad will be enhanced by adding some fresh peppermint leaves to it.
4. Broccoli, Asparagus and Green Vegetables
Yet another food that is chock-full of stress-relieving B vitamins, broccoli has the added benefit of containing folic acid, which is also part of the B vitamin family. Folic acid helps relieve stress, anxiety, panic, and even depression. Stalks of asparagus are tender and are also a good source of the natural mood-lightener, folic acid. Broccoli, asparagus, kale and other dark green vegetables are powerhouses of vitamins that help replenish our bodies in times of stress.

5. Oranges
A German study in Psychopharmacology found that vitamin C helps reduce stress and return blood pressure and cortisol to normal levels after a stressful situation. Vitamin C is also well-known for boosting your immune system.

6. Dried Apricots
Apricots are rich in magnesium, which is a stress-buster and a natural muscle relaxant as well.

7. Almonds, Pistachios & Walnuts
Almonds are great stress relievers: they're packed with vitamin B2 (riboflavin), vitamin E, magnesium, and zinc. B vitamins and magnesium are involved in the production of serotonin, which helps regulate mood and relieve stress. Zinc has also been shown to fight some of the negative effects of stress, while vitamin E is an antioxidant that destroys the free radicals related to stress. Walnuts and pistachios help lower blood pressure.

8. Blueberries
These little blue miracle workers are jam-packed with antioxidants and vitamin C, which are potent stress busters. As an added bonus, they're low in calories, so they won't make you gain weight.

Blueberries are also a good source of fiber, which can help relieve the cramps and constipation that can occur in times of stress. Mix them into yogurt or smoothies or eat them on their own as a snack or dessert.

9. Bananas
Bananas are high in potassium, which helps normalize the heartbeat and regulate the body's water balance. During periods of high stress, our body's potassium levels tend to be rapidly depleted: eating bananas is a healthy way to rebalance them without using drugs. Bananas also contain tryptophan, the same amino acid contained in turkey, that is converted to serotonin, leading to improved mood and calmness.

10. Avocados
The monounsaturated fats and potassium in avocados help lower blood pressure. One of the best ways to lower blood pressure is to consume enough potassium (avocados have more than bananas).

11. Salmon and other Fish
Most types of fish are replete with all-important B vitamins, particularly the renowned stress fighters B6 and B12. In fact, B12 is one of the most important vitamins involved in the synthesis of the "happy" brain chemical serotonin; a vitamin B12 deficiency can even lead to depression.
Diets high in omega-3 fatty acids protect against heart disease. A study from Diabetes & Metabolism found that omega-3s keep the stress hormones cortisol and adrenaline from peaking.

12. Green Tea
Green tea is rich in an amino acid known as gamma-ethylamino-L-glutamic acid, commonly known as L-theanine. One of the unique properties of L-theanine is its ability to induce relaxation and stress relief. Because it has the ability to cross the blood-brain barrier, it readily gains access to the central nervous system. Once there, it has the ability to alter the levels of key neurotransmitters associated with mood such as serotonin, GABA, and dopamine. L-theanine also been shown to directly promote production of alpha waves, the "gentle" brain waves associated with relaxation and stress reduction. For example, when you enter a meditative or state of extreme relaxation, your brain produces mainly alpha waves. L-theanine has also been shown to cause lowering of the blood pressure.

What about the activating effects of the caffeine in green tea? It appears that the soothing effects of L-theanine offset many of the activating properties of the caffeine in the tea, making green tea helpful for stress relief despite the presence of variable amounts of caffeine.

Although it may seem smart to use decaffeinated green tea if you're using green tea for stress relief, this isn't necessarily the healthiest option. Although decaffeination doesn't remove the theanine, it does remove many of the healthy catechins that make green tea so beneficial. If you want to decaffeinate green tea, do it naturally at home.

To do this, pour hot water over the green tea leaves and allow it to remain for thirty seconds. Discard the water and use fresh, hot water to steep the leaves as usual. You'll have removed eighty percent of the caffeine.

The Southwest Institute of Healing Arts repeated this article with wonderful graphics... check it out here

Five Ways to Make Nutrition Work for You When Dealing With Stress PDF Print E-mail
Written by Dee McCaffrey, CDC   
Wednesday, May 20, 2015
There are five ways to make nutrition help you deal with stress. If you follow these steps, you should sail through any stressful time.

1. Eat Processed-Free
Eating whole nutrition foods keeps you balanced and calm overall, especially in times of stress. If you eat too many processed foods you will feel lethargic, tired, and moody. To enjoy the holidays, eat well and feel energized all season.

2. Be Gentle With Yourself
Don't treat eating processed-free like a fanatic. I recently had someone ask me whether she could eat turkey for Thanksgiving because she heard that most turkeys have sugar injected into them. Alas, most frozen turkeys are laced with a dextrose solution, but if it means not eating turkey, you don't have to take it that far! Try to avoid sugar as much as possible to reduce your exposure. Because of the prevalence of sugar in the food supply, you probably won't be able to avoid it entirely without becoming a complete neurotic. You should make efforts to eliminate it as much as possible, but don't create more stress in your life over a turkey!

Listen to your body with kindness and you will soon see what foods give you great energy boosts (e.g. fruit, nuts) and so help to combat stress.

You will also learn which foods don't make you feel good and which mean you get grumpy and stressed afterwards (e.g. fast food).

But don't give yourself (or any others!) a hard time if you don't keep to it all the time. I personally eat very healthily but still have to make concessions every now and then. Follow processed-free living to the best of your ability.

3. Make It Tasty
If you want to eat nutritiously to reduce stress, well, make the food tasty.
I eat and recommend eating simply yet tasty. Add cinnamon and stevia to plain yogurt for a nice sweet taste. Cook brown rice in broth instead of just water and add a tablespoon of toasted sesame oil and a tablespoon of tamari sauce to it, so when it's done it has a wonderful flavor to it. Eat brown rice with cooked vegetables or a salad and a small amount of turkey or fish.

4. Use Substitutions for Low-Stress Eating:

  • Extra virgin coconut oil instead of canola oil
  • Raw apple cider vinegar or lemon juice instead of distilled vinegar
  • Mashed avocado or hummus instead of mayonnaise
  • Sea Salt or Herbamare (organic seasoning salt) instead of iodized salt
  • Wheat-Free Tamari sauce instead of soy sauce
  • Stevia, raw honey, or raw coconut nectar instead of sugar or artificial sweeteners
  • Oat bran instead of bread crumbs for meatloaf or breaded items
  • White whole wheat flour, traditional whole wheat flour, or whole wheat pastry flour instead of white flour


5. Manage Meals

  • The best way to manage stress is to manage your meals. Here's a good suggestion for managing your meals:
  • A hardy, substantial meal in the morning. Breakfast should always contain protein, fiber, and healthy oils.
  • A lighter meal at night. Dinner should actually be the smallest meal of the day.
  •  Eat a salad daily. Have either a side salad with meals or make the whole meal a salad. Some of my clients eat salads for breakfast!
  • Fruits in between meals rather than with meals. Except for fruits with yogurt or whey, fruits do not digest well with other foods and can cause digestive stress. I recommend eating fruits first, then wait 10 to 20 minutes before eating other foods.

Use these foods and tips for making your days stress-free and healthy!

<< Start < Prev 1 2 3 4 5 6 7 8 9 10 Next > End >>

Page 10 of 14


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


Online Shop
  • "Healthy Food, Healthy Planet."

    Marie-France H.,
    Palmetto, FL

  • "How dare our government allow the makers of our food supply to poison us."

    Catherine W.,
    Cumberland, WI

  • "Thank you for taking a real stand on health!"

    Whitney H.,
    Fort Worth, TX

  • "It is time the government stopped selling out "we the people" to businesses."

    Pamela I.,
    Cropwell, AL

  • "Keep up the good work."

    Geanine H.,
    Sacramento, CA

  • "I am so ready to sign this petition."

    Jean D.,
    Toms River, NJ

  • "Humanity's inalienable right to the natural, unadulterated foods given by the Creator is more important than the greed of food, drug and chemical corporations."

    Chavah A.,
    Taos, NM

  • "TOO MANY UNNATURAL SUBSTANCES = TOO MANY CANCERS!!...Unless a change is made to the laws, food manufacturers will continue to poison us with WHATEVER IT TAKES TO MAKE AS MUCH MONEY AS THEY CAN!! Time to stop the insanity."

    Karen G.,
    Henrietta, NY

  • "I find it a travesty that in what used to be one of the richest countries in the world we have such a poorly regulated food supply."

    Julie S.,
    Birch Run, MI

  • "Best of luck with this important petition!"

    Scott E.,
    Cheshire, CT

  • "Thanks for keeping us informed! We need a watch dog over our food supply!"

    Cindy M.,
    Raleigh, NC

  • "Every single person should take the time to prepare healthy, nutritious meals for their families every day! ... Drag those kids and your spouse into the kitchen and create together!!"

    Ellen F.H.,
    Colton, OR

  • "Obesity is an epidemic in this country. Let's mandate healthy eating and stop poisoning our citizens."

    Tim W.,
    Ventura, CA

  • "This processed food is the killer for all human beings."

    Hadassah E.,
    Florida City, FL

  • "Have been on the no preservatives diet for 3 months now and have lost 10 pounds! I feel great!"

    Sallie G.,
    Conway, SC

  • "I have a chronic illness so it is very important to me that our food does not have toxins in it."

    Susie H.,
    Monroe, WI

  • "I am just now learning (about) all the stuff that is being put in our food. I am so shocked."

    Verna W.,
    Las Vegas, NV

  • "The U.K. & other countries get it right because they care. It's a disgrace that the U.S. doesn't use safe ingredients."

    Janice E.,
    Glendale, AZ

  • "As someone who struggles with weight, I would like to be proactive, not only in my own life, but also in the lives of others, which is why I decided to be a part of this petition. Thank you for informing me."

    Tekoa S.,
    Fullerton, CA

  • "What a positive change it has made in my life!"

    Judy E.,
    Sun City, AZ

  • "Everyone has a right to clean, clear, un-adulterated foods. It is not a privilege but a RIGHT!!"

    Ramana and Neil K.,
    Plano, TX

  • "Awareness is the beginning of change...thank you for your diligence in keeping us informed!"

    Elizabeth D.,
    Ft Worth, TX

  • "Let us as individuals take charge of our own health by making our food supply safe."

    Deborah Y.,
    Phoenix, AZ

  • "Thank you for your devotion to this issue."

    Silvia S.,
    Riverside, CA

  • "I think the government has to start to have the health and welfare of the people at heart. Putting chemicals and dangerous preservatives in our food is not in anyone's best interest."

    Diane W.,
    West Lawn, PA

  • "It is criminal and outrageous what's being done to our food here in America....It is your job to protect us, and STOP this greed-driven abuse NOW! Take a stand for the health of your citizens and their families, or remove yourself from office.

    Douglas G.
    Goleta, CA

  • "Processed food has made me sick ... I feel better since I don't eat it anymore."

    Mary Ann B.,
    Oak View, CA

  • "We must take action to protect our health."

    Delores W.,
    Kansas City, MO

  • "Being a nutritionist with a PHD, it is my goal to assist as many individuals as possible to live a healthy lifestyle. As more and more issues with health arise, it is evident that the foods we are consuming has toxic effects on us."

    Brenda B.,
    Mesa, AZ


Processed-Free Support Groups!

Watch Video

Dee on The Doctors!

Watch Video

Dee on The Science of Skinny

Watch Video

Dee on Dr. Steve Show NYC PIX11

Watch Video

Science of Skinny Video Part 1: Dee's Story

Watch Video

6 Important Foods for Weight Loss

Watch Video

Dee on Better TV

Watch Video

Food Additives to Avoid

Watch Video

Slimming Mexican Cuisine

Watch Video

Dee on Austin NBC

Watch Video

A 2012 Intention

Watch Video

Colleen's Success Story

Watch Video

Another Success Story

Watch Video

Buying Organic On Budget

Watch Video

Sesame Tahini Logs

Watch Video

Dee's Favorite Breakfast

Watch Video

Make a Healthy Thanksgiving Feast

Watch Video

Sweet Halloween Treat

Watch Video

Healthy Eating for Kids

Watch Video

Food Label Reading

Watch Video

Healthy Treat for Kids

Watch Video

Healthy Greek Turkey Burgers

Watch Video

Healthy French Toast

Watch Video

Dee on CBS

Watch Video

Yummy Stir Fried Rice

Watch Video

Dee's First TV Appearance

Watch Video

Processed-Free Chocolate Treats

Watch Video

Dangers of High Fructose Corn Syrup

Watch Video

Dee on Plan-D

Watch Video

About Plan-D Online Course

Watch Video


 facebook twitter youtube


Copyright © 2009-2018 Processed-Free America. All Rights Reserved.

Web Support by CEDC
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