Potassium Sources with Lower Sugar Than Bananas

If you're reducing your sugar grams focused on building healthy gut function especially while clearing out "gut filter", the herb, Stevia may be a good option, Since "One Size Does Not Fit All" when it comes to what your body works well with, see what works best for you for plant-based sources of potassium. :

Many can be added to warm water for instant absorption. A couple of drops of organic liquid Stevia (no bitter aftertaste like powdered) if the taste is unpleasant.

Quench Sugar or Carb Cravings

All of us, even those of us who live an anti-inflammatory lifestyle have experienced cravings for something sweet or what I call "comfort carbs". These cravings are giving us information that we are missing some nutrient. The more we resist the emotion, the stronger it gets.

Marc David, an expert on the Psychology of eating states if we understood the psychology of the Head Brain vs. Gut Brain struggle, we would realize when we give in to these cravings, we wouldn't think ourselves as weak or a failure. It is never about willpower. He suggests we are misreading what is really going on. In this tug of war, if not correct nutrients sent to brain, it just takes control and eats whatever is easiest for instant peak of energy. And it will continue to require more and more, then insulin peaks high and what goes up, must come down.

Yellow Dock for Adult Acne

One of the first places your body shows it's getting overloaded with toxins is skin. Since the skin is the largest organ and the most visible to us, its a great source of information of what's going on inside.

One herb I've found very helpful with adult acne is Yellow Dock Root . It can be taken as a capsule starting at night. If acne is not alleviated, opening capsules in warm water or herbal tea works the best drinking as last thing before bedtime. Sine the taste is "root-y", I find adding a strong tasting non-caffeine herbal tea like peppermint works best. Avoid sugar, even fruit and grains while drinking. It will counteract what you're encouraging your body to do, push out toxins. Add a couple of drops of liquid Stevia (not dry, it has a bitter aftertaste) to balance the flavor. .

Crunch without Inflammation

Having adopted a Grain Free, Dairy Free Diet to reduce inflammation (as all functional medicine doctors advocate), crackers are an indulgence I surely missed. I found an almond dip that is outstanding but only cut veg to dip it but nothing to spread it on. I miss the crunching. A texture issue maybe. But what I didn't miss was how my body felt days after I decided to cheat.

Rice Substitute - No Grain Punishment

When I gave up grain on the anti-inflammatory diet, I couldn't believe how much better I felt. I already detoxed regularly, juiced, 80% plant based and cut the gluten. I really noticed it when I accidentally (or on purpose cheated) how bad and achy I felt the next day. Old injuries started aching. Even taking activated charcoal, it would take a full day to feel my energetic self.

But I missed rice, especially chicken/shrimp fried rice or sushi. With a food processor and a head of cauliflower, you won't miss rice. When you taste it again, it will taste old, not fresh.

Grass Fed Kerrygold for Crisp Brain

Not all fats are equal.. While many fats are harmful for you, others, like Omega 3's, are critical. Grass fed butter or ghee is one healthy fat that nourishes our brain functions. As not all fats are equal, not all butters are equal.
There's not many places in the world where green, non-chemical grass is available year-round. One of those places is Ireland. Many farms combined to form a cooperative company under the name Kerrygold. Most grocery stores in the US carry in their dairy case. While higher in price, the health benefits and the outstanding flavor is worth it. If you grew up on a farm or had family you visited as a child, it will remind you of homemade, full flavor and more.

Prebiotic Fiber - Tigernut To The Rescue

I just discovered TigerNut flour while searching for flour for those with nut allergies, specifically children. While its name gives you the impression it is a nut, it actually is a tuber which is a root vegetable.

It's prebiotic fiber resists digestion and becomes food for our bacteria in our gut or the popular term called the "microbiome". You can eat the dried tubers like nuts or ground up in your morning smoothie, it becomes gluten free, nut free and grain free flour to make all sorts of yummy things we used to make with wheat. I experimented and made Cacao pancakes with them. Delicious, great consistency. Less porous than coconut but hearty like almond. My recipe for Cacao pancakes by clicking more...

Restful Sleep with Tart Cherry

Tart cherry helps you stay sleep better at night because they contain melatonin, a natural hormone that regulates our sleep cycle As the website Choosecherries.com goes further explaining "the tart taste is an indication of the amount of anthocyanins inside. These flavonoid compounds are behind the sourness, intense red color and potential health-promoting properties, like reducing muscle soreness after exercise, easing arthritis pain and enhancing heart health as well as more productive sleep".

More Energy = More Pure H2O

We are mostly water that circulates during the day. But if we aren't drinking enough pure water, we aren't giving ourselves the energy we need to get through our busy lives. Science has proven that if the average person drops as little as 5% in body fluids, he or she will suffer a 25 to 30 percent loss of energy.  The liver requires water to metabolize fat into usable energy. So drinking pure water (not tea or liquids) will help metabolize and shed stored fat, resulting in more energy.

Far Infrared Sauna reduces Injury Recovery & Heavy Metal Detox

If you're like me, the heat of the summer is a real zapper of energy but a different type of low heat sauna can reverse and rebuild your energy from inside out. If you've had injuries in sports, many athletes are finding far infrared is invaluable in reducing lactic acid and inflammation.
The frequency wave range of a infrared sauna is 7-14 microns, the frequency that H²0 resonates with.  This resonance releases toxins such as sulfur, formaldehyde and heavy metals for example. The increased depth of penetration provides pain-relief, detoxification and increased circulation.


“ Why you feel good after a infrared sauna now seems understandable. If radiant energy drives capillary flow and ample capillary flow is important for optimal cellular functioning, then sitting in the sauna will inevitably be a feel-good experience” adds Gerald H. Pollack, PhD is a professor of Bioengineering at the University of Washington, Seattle Washington. Watch his TEDx talk to learn more about his work. -

The Mayo Clinic continues with studies it started back in the 90's for congestive heart failure to a broader group of other health issues and toxicity.

I found not only I had more energy but slept more deeply with beautiful glowing skin (since it encourages collagen production). Many yoga studios include 30 minute sessions for under $15 per session and packages that reduce below $10 per session. There are also Korean Spa and Sauna with lots of different sauna options in many cities.

Good Luck on your journey to wellness...

Hemp Milk - More Protein & Omega 3 than Almond Milk

Hemp anything seems to remind many of tie-dyed shirts and Rasta haircuts, but it is also another source of Omega 3s with higher protein than other nut milks. It includes essential amino acids, electrolytes (rehydrate), calcium and iron.

While up until recently, only shelf ready containers next to the almond milks were available, now there are some raw versions that increase not only better absorption by the body, but also digestible protein as well. Add it to your protein shakes, cereals or like me, if you're watching your carbs (i.e. sugar) totally by itself. It definitely tastes better if it's chilled, so I keep in the refrigerator, once I've opened the carton.

Infrared Coffee - Leave Acid Behind

Update: Google Illy or Lavazza (two Italian Infrared Roasted coffees), then your city and it will show you where to get a hot, brewed infrared roasted espresso or cappuccino. Terrific if you're on the go and no time to brew infrared roasted coffee at home. There seems to be someplace close to ensure smooth, non-acidic coffee. Had one this afternoon on cold winter day.
 
If you're like me, as time goes on, coffee, even from local coffee shops gave me 3 day heartburn even with cream. So I gave it up thinking it was just too acidic.Coffee was such a comforting taste and smell but the smell was going to have to be enough. The pain wasn't worth it.

Purple Pro & Prebiotic - Microbiome's friend

There's a war going on in your gut. Overgrowth of Sugar bs. Friendly Bacteria. Once I got my gut cleared of sugar overgrowth (from antibiotics, birth control pill, anti-inflammatory over-the-counters, low quality, processed foods), then I could "arm" the friendlies.
The trick I discovered was timing..The Overgrowth needed to be pushed out before the friendlies can "arm". Friendlies, need food to feed the new reinforcements and arms, i.e. prebiotics. Raw Cruciferus veggies in enough bulk can be challenging without tummy issues. I found herbs that promoted  better liver function starting slowly, then building up in amount before bed was a great option. Then adding pre and probiotics to reseed the gut. I've tried all sorts of what was available at the time of my health crisis but found easier, higher quality ones nowadays,

TigerNut Flour - Prebiotics Not A Nut

I just discovered TigerNut flour while searching for flour for those with nut allergies, specifically children. While its name gives you the impression it is a nut, it actually is a tuber which is a root vegetable.

It's prebiotic fiber resists digestion and becomes food for our bacteria in our gut or the popular term called the "microbiome". You can eat the dried tubers like nuts or ground up, it becomes gluten free, nut free and grain free flour to make all sorts of yummy things we used to make with wheat. I experimented and made Cacao pancakes with them. Delicious, great consistency. Less porous than coconut but hearty like almond. My recipe for Cacao pancakes by clicking more...

Pumpkin Seeds - Antioxident Snack not Trick

Pumpkin seeds are recommended from the World Health Organization for the mineral zinc, antioxidant and phytonutrients. Recent studies show that these seeds are a good source of vitamin E in different forms. like gamma-tocomonoeol, alpha-tocomonoeol, delta-tocopherol, gamma-tocopherol and alpha-tocopherol.
To absorb fully, sprouted are optimal.

Kombucha - Let The Fizz Begin!

While you've probably heard the term "kombucha", you may have tasted only one brand or remember why there's so much buzz about it. And given the second wave of kombucha companies (many local in every city) have little in common but some amount of probiotics (albeit less than popular yogurt) while others 20 billion and above emerging now.

While initially I did not like kombucha, but now I love it instead of soda since it's naturally fizzy and another way to get some friendlies with a meal and help with digestion. Many companies make it, the only thing I've noticed is to watch the sugar grams and how many billion estimated probiotics. Aim for 30 billion but slowly start 5-10 billion and keep increasing to get best results.

I'm making my own at home and its like the difference between black and white tv and color tv. Store bought version will taste watered down except if they're 30 billion or more.. Someone told me this and I didn't believe them either until I tried a friend's black tea kombucha and i was hooked. She gave me a piece of her "scoby", the living culture that processes organic cane sugar and 21 days later, kombucha that will taste outstanding and great for your gut health (the center of your health).

Stevia - Sweetness without Toxidity

We've all been raised on sweet flavored everything beginning at childhood. So it's no surprise we crave sweetness in everything especially in our drinks.

I've tried lots of sweeteners for my drinks, whether cold or hot, but I have found the herb, Stevia is my favorite. It feeds my comfort of sweet but without elevation of my sugar level or contributing toward overgrowth of sugar in the gut.

Grain-Free, Dairy Free Transition

Easy, convenient food in our fast paced world is of low quality. Magine putting the lowest grade gas an expensive car and watch it cough and sputter because it runs best on high quality fuels.

Imagine your body as a high performance car. Continuing to eat low quality, toxic foods that are everywhere will cost your well-being and affect not only you, but all those who love and count on your presence in their lives. What if it wouldn't be an "all or nothing" process, but was in the rhythm with what you r body wanted as you learn how it truly functions at its' best.

Why not add simple shortcuts during this process of withdrawing from "easy, cheap, toxic" under your belt. My new Hackbook on Kindle contains select recipes chosen for familiar tastes, textures and how they make you feel, along with hacks when you can't cook, need energy but not the grain punishment. A first step in a new lifestyle choice. Click here to get a preview on Kindle.

Good Luck on your Wellness adventure..

Hemp Milk - Omega 3 Crisp Brain

Hemp anything seems to remind many of tie-dyed shirts and Rasta haircuts, but it is also another source of Omega 3s with higher protein than other nut milks. It includes essential amino acids, electrolytes (re-hydrate), calcium and iron.

While up until recently, only shelf ready containers next to the almond milks were available, now there are some raw versions that increase not only better absorption by the body, but also digestible protein as well. Add it to your protein shakes, cereals or like me, if you're watching your carbs (i.e. sugar) totally by itself. It definitely tastes better if it's chilled, so I keep in the refrigerator, once I've opened the carton.

Vitamin D and Sleep

For many years I was told to stay out of the sun, wear long sleeves and a hat or you would get skin cancer. Having watched my fair skinned grandmother having her melanomas removed one by one, made a powerful impact on me.

When you're a young, new machine, skin is new and fresh but more sun exposure creates oxidation. Add many years and skin literally looks liked a tanned animal hide.But now it seems, NO sunlight on skins has its dangers too. Lack of it can throw your circadian rhythm of sleep deprivation (identified as less than 6 hours a night) into disaster. Sleep deprivation increases inflammation, a component to every disease.

Better Sleep & Less Injuries - Tart Cherry

With so many of us active for longer in life than any other generation previously, it becomes critical to guard from potential injuries. But as more injuries occur at an earlier age, this can be a challenge.

Being proactive for injury and inflammation are critical to professional athletes and their trainers. It affects their ability to play longer (i.e. ability to earn money). Having watched professional trainers for the Dallas Cowboys, Stars and Mavericks at many juice bars in town, Gatorade has lost out to tart cherry juice for increasing performance during workouts and games by athletes and their trainers.

Turn The Heat Down - Hibiscus

Summer is here and my favorite way to stay a cool 72 (OK, that's what it feels to me) is drinking hibiscus tea. I always have a pitcher in the frig, all year round but a second pitcher is added during Texas hot summers. After having heat stroke 4 years ago, like a poison ivy reaction, a little heat will trigger your body to re-live the experience (even to waking up on the ground). After reading about natural ways to cool the body, I discovered hibiscus tea was used all over the world for regulating body temperature, whether external extremes (environment heat or cold) or internal temperature extremes (fevers,hot flashes).

Cauliflower Hack - Great Anti-inflammatory substitution

When I gave up grain on the anti-inflammatory diet, I couldn't believe how much better I felt. I already detoxed regularly, juiced, 80% plant based and cut the gluten. I really noticed it when I accidentally (or on purpose cheated) how bad and achy I felt the next day. Old injuries started aching. Even taking activated charcoal, it would take a full day to feel my energetic self.

Gut Health - The New Brain

After my diagnosis, I started reading German medical manuals & websites since they are well known for their proactive stance on health.I read article after article and started a "wellness list" from what I gleaned on these manuals/sites.

Getting control of sugar overgrowth seemed to be the most important. Their comment was, if you don't get control of sugar overgrowth and maintain friendly bacteria, it's not a matter of IF you'll get sick, it's a matter of WHEN and WHAT disease. Sugar overgrowth and it's inflammation are a component in every major disease.

Grain Free Tortillas - Fiesta Fix without Punishment

If you're a big Mexican Food fan, going grain free paleo for your health meant no more tortillas. Big bummer but I discovered a family called Siete (here in Texas) had a similar issue so they created their own from Almond flour and Coconut flour.

Hibiscus - Cool Down Quick

Summer is here and my favorite way to stay a cool 72 (OK, that's what it feels to me) is drinking hibiscus tea. I always have a pitcher in the frig, all year round but a second pitcher is added during Texas hot summers. After having heat stroke 4 years ago, like a poison ivy reaction, a little heat will trigger your body to re-live the experience (even to waking up on the ground). After reading about natural ways to cool the body, I discovered hibiscus tea was used all over the world for regulating body temperature, whether external extremes (environment heat or cold) or internal temperature extremes (fevers,hot flashes).

Chicken Thigh Bone Broth - Boost Immune System

Chicken soup has been known to boost your immune system especially with allergies,colds & infections. But if you're overwhelmed with the idea of making it yourself, Epic chicken bone broth is the next best thing. Known for their non GMO, organic Paleo friendly jerky protein bars, bone broths seemed like a logical next step and it does not disappoint. 

On its own or added to sauces, makes an easy, delicious alternative to making your own.

To find a store near your location, click here. 

But if you want to make your own, a crock pot, organic chicken thighs and filtered or distilled water, sea salt and cracked pepper overnight on low will beat anything you could ever buy. Its also great to put in pet foods for their immune system as well especially if they are an elder cat or dog or have health issues. 

Happy travels on your health adventure!

Grain Free Crackers - Indulge without inflammation

Having adopted a Grain Free, Dairy Free Diet to reduce inflammation (as all functional medicine doctors advocate), crackers are an indulgence I surely missed. I found an almond dip that is outstanding but only cut veg to dip it but nothing to spread it on. I miss the crunching. A texture issue maybe. But what I didn't miss was how my body felt days after I decided to cheat.

Omega 3's - Fast Depression Relief

A new study from University of Pittsburgh finds that LCPUFAs may significantly alter depression and depressive symptomology in young adults in a relatively short amount of time of 21 days.
 After 21-days of supplementation, there was a significant difference in depression status between those taking Omega 3's and the placebo group.

Dr. Kelly Brogan in her new book "A Mind of Your Own" states that the Omega 6 fats we're utilizing are found vegetable oils, unless organic and not genetically modified, are so "distorted" that our body needs even more Omega 3's to compensate for the cellular processes that have been disturbed.

Cold Water Fish, flax oil, macadamia nut oil, grass fed meat, grass fed eggs, organic nuts and seeds are critical to brain and immune function.

Safe travels on your wellness journey.

Grain Free Bread - Bye Bye Inflammation

Having adopted a Grain Free Diet to reduce inflammation (as all functional medicine doctors advocate), bread was an indulgence I surely missed. But what I didn't miss was how my body felt days after I decided to cheat. My whole body ached and my stomach felt like a big rock had taken residence.Not worth the pain of grain. Then I stumbled upon Paleo Bread made by Julian Bakery in the frozen section of Whole Foods (also in Natural Grocers from their website) made with almond and coconut flour. But how good can it taste, you ask? Outstanding!

More Pure Water = More Energy

We are mostly water that circulates during the day. But if we aren't drinking enough pure water, we aren't giving ourselves the energy we need to get through our busy lives. Science has proven that if the average person drops as little as 5% in body fluids, he or she will suffer a 25 to 30 percent loss of energy.  The liver requires water to metabolize fat into usable energy. So drinking pure water (not tea or liquids) will help metabolize and shed stored fat, resulting in more energy.

Infrared Sauna Speeds Injury Healing

If you've had injuries in sports, many athletes are finding far infrared is invaluable in reducing lactic, #inflammation and recovery. Heating the muscles with infrared rays produces an increase in blood flow similar to that seen during exercise.

Grain Free Pasta - Inflammation BeGone

Having adopted a Grain Free Diet to reduce inflammation (as all functional medicine doctors advocate), pasta was an indulgence I surely missed. But what I didn't miss was how my body felts days after if I decided to cheat. My whole body ached and my stomach felt like a big rock had taken residence.Not worth the pain of grain. Then I stumbled upon Cappello's Fettuccine in the frozen section of Whole Foods (also in Natural Grocers from their website) made with almond flour. But how good can it taste, you ask? Outstanding! And only 3 minutes added to rolling boil water. Keep it in your freezer for quick dinner with veggies and/or your protein selection.Lasagna and Gnocchi as well as pizza's are made by Cappello's.

Tumeric works better than ibuprofen by studies

UPDATE: A new study funded by UK Medical Research Council and British Heart Foundation concludes that "a greater effect in patients receiving turmeric than ibuprofen. They suggest 2000mg has better outcome than 800 mg of ibuprofen.