Food Wars: The Ultimate Battle Between Chronic Disease and Food

Image summary: This is a photograph. The image features a white plate centered on a dark surface, holding a spiral notebook with the words Healthy life written on it. Surrounding the plate is a circular arrangement of various fresh vegetables and spices, including bell peppers, onions, garlic, lemons, and small bowls of powdered seasonings. The composition suggests a strong connection between a balanced diet consisting of whole, natural ingredients and the achievement of a healthy lifestyle.

Acknowledgements

I want to start by thanking my twin sister, Jennie Collado, who was with me the entire time drafting this book. She was my sounding board and even contributed her professional advice on many topics. It was nice reflecting on and bouncing ideas off her.

I would also like to thank my son, Conner Bonisa, who believed in my journey every step of the way. He was my cheerleader and gave me the strength I needed to move forward. I want to thank my mom, who also offered advice as a published author.

My warmest gratitude goes out to my family for putting up with all the many changes. They had to put up with failed attempts at healthy versions of meals and losing all their favorite treats. We made it through the most challenging part of my journey, and I thank you for sticking with me.

Introduction

There is a war going on, and it is between your health and your desires. We love food and how we feel when we eat our favorite meals. Food is the cornerstone of all the events in our lives.

We indulge in specific foods on holidays and especially on our birthdays. Traditionally, we have both cake and ice cream, no matter what spread is served to commemorate the special event. We celebrate with food on a big win at work, after graduation, girls' night out, or just because.

No matter what, whatever the occasion, the question at the front of our minds is what food will be served, or where shall we go for dinner? And because we need daily nourishment, the most famous question is, what's for dinner? But the type of food that we choose to consume during these great occasions could also be the culprit that could lead us to chronic diseases.

In this book, I will help you win the war against chronic diseases and food-related issues, find ways to lose, and maintain your weight, and holistically feel great. The best part is that you will have a great relationship with food and will still be able to celebrate with your favorite foods. Let's face it, food will always be the most important topic at any event, as it should be, but it does not have to lead to such adverse outcomes.

Furthermore, I hope you do not think that you are about to read another self-help book about the newest and latest fad diet. This book is not about a weight loss plan, nor diet. This book is simply a story about my life and how I changed my lifestyle to become healthier.

I am not a doctor, and in no way is this a substitute for medical advice. All information I share is from my own experience, nutrition certification, and research. The event that precipitated my lifestyle change was the threat of heart disease, namely, high cholesterol.

And even though that change was difficult, it was beneficial to me, which included both me feeling healthy and losing weight. So, if you are looking for a way to beat a chronic disease or prevent it from developing, this is the book for you. I will reveal very practical ways to reduce your risk of chronic disease through diet and exercise.

I will also share step-by-step actions that you can take to become healthier. I hope that you will enjoy all the graphics and will share them with your friends and loved ones. Just remember to always consult your doctor before making any big decisions to stop any medication. Also, before you make any significant changes, understand the medication that you are taking and how it may interact with different foods. You might also find a dietitian to help you with creating a healthier lifestyle.

Chapter One

A Major Shift in My Mindset

Allow me to start at the beginning. My mom would always make green vegetables every day, and she primarily cooked healthy foods. In addition to that, she also made a delicious cake for dessert.

The rule was, if you ate your vegetables, you got a piece of cake. This was my favorite part of the meal and quickly became a bad habit. Do not get me wrong, having a piece of cake after dinner was not a bad idea, it was only until we started having dessert daily that it became problematic. Additionally, desserts were not the only flaw in my eating habits.

I grew up thinking that eating healthy was following the four food groups, which included meat, vegetables, fruit, and a grain. I am sure that you remember the triangle picture of the four food groups hanging in the classroom, right? Later fats were added to this list. While this is still true, there is a lot more involved in healthy eating.

We also have to know what types of foods to eat in each food group, as well as what types of foods to avoid. You see, just eating food from the four food groups was not enough. I also needed to stop eating foods that were harmful to my body.

A typical dinner at home consisted of meatloaf, mashed potatoes, fried apples, cabbage, and biscuits. We had meat, a vegetable, a grain, and some fruit, which contributed to the recommended amounts of food from the four food groups for the day. It took a while for me to understand why this meal was not the healthiest meal to have. Later, I will explain why this meal was not the healthiest and, with a few simple substitutions, how to make this same meal healthier and still delicious.

During my college years, I did not adopt the healthy eating habits that I was taught. My diet consisted of crackers, Sprite, Snickers, vanilla ice cream, and a hamburger from McDonald's. Because of this diet, I added a bottle of Pepto Bismol to combat the pain associated with a horrible diet. I had moved out of the house by then and was living with my twin sister.

I was 5'4 and I weighed about 100 pounds. One day, I was in so much pain that I was crawling on the floor. My dad, who was a constant dieter, was over one day and asked what my diet looked like. I told him, and his response changed the rest of my life. He told me something that I already knew and had been taught. He told me that I needed to have a balanced meal for my body to work well and for me to feel good. He also said that if I wanted to have my sweets, I still could as long as I was eating healthy meals first.

I am extending this same advice to you. You must start your journey with the mind to reset your thinking and understand what healthy eating looks like. I never gave up my ice cream or Snickers bars, but I did start eating healthier and making sure that I had a balanced meal, as my father suggested. I went back to the vegetables every night, with grains, meat, and some fruit.

This was great, right? Wrong. I found out later that I was eating the wrong grains and not adding enough essential nutrients to my diet. I was, however, headed in the right direction.

After I started having children in my thirties, I naturally started gaining more weight. I still had my ice cream after dinner and then bribed my children the same way my parents bribed me to eat my vegetables. I thought that I was teaching them how to eat healthily and still enjoy life. I would make the same types of meals for my family that my mom made for me as a child. My mind registered a roll for dinner as a grain, which was healthy.

I always thought macaroni and cheese, green beans, and rice were healthy sides to add to a great meal. While they were delicious, they were also adding pounds to my body and caused chronic inflammation. It was not as noticeable when I was younger and more active. However, as I got older, it just seemed to catch up with me.

By the time I was in my mid-40s, I weighed 160 pounds, felt sluggish, and needed to lose about 40 pounds. My goal was to have a B.M.I that was healthy and not overweight. Even though the requirement for a healthy B.M.I is ridiculous, that was what I wanted. Since I was 5'4, my goal weight was between 108 and 143. I decided that I would count calories and try intermittently fasting. I fasted for 18 hours and ate for six.

I stopped eating at 7 pm and did not eat until 1 pm the next day. There are so many benefits to intermittent fasting if done correctly. Intermittent fasting helps with weight loss as you are eating less per day, and it gives your digestive system a break. Intermittent fasting can also help brain function, reduce inflammation, lower blood pressure, and help lower the risk of heart disease.

If you choose to try intermittent fasting, be sure to do your research to find out which method would work for you. Also, be sure to eat a balanced meal during your eating hours and drink plenty of water throughout the day.

Consequently, after a year of intermittent fasting and counting calories, I lost 20 pounds. However, I could not keep the weight off or lose any more weight. I had already cut a lot of my calories and was only eating 1200 calories a day. In order to lose more weight, I needed to cut my calorie intake to 1,000 calories. I could not live on 1,000 calories even though I was only eating for six hours. I was basically starving myself.

Also, counting calories did not allow for dessert after dinner. Although sometimes, I considered skipping dinner and just eating dessert. That would have meant that I could have one little cookie and a plate of collard greens for dinner.

No, thank you. Even though I had it bad for the sweets, I hated the feeling of being hungry more. I would not suggest counting calories if you are looking for a weight loss regimen.

It is not sustainable and could be harmful to you as well. There are so many ways to lose weight, but most diets are not sustainable, which is why dieting does not work.

I am sure you figured out that counting calories was a bust and no longer worked for me. So, I was about 140 pounds and still needed to lose at least ten more pounds to be the weight that I wanted. However, I just forgot about it and started picking up even more weight. Until one day, I was faced with news that many Americans are faced with daily. Let's just say that my doctor's appointment was not as routine as I hoped it would be.

Horrible News at The Doctor's Office

I found intermittent fasting to be beneficial and was still using this method to give my digestive system a break and for detox purposes. So, I did not give up on being healthy. I had my routine doctor's appointment scheduled for 2 30 PM, and there were no specific instructions to fast before my appointment. Because I was fasting, I ate lunch at about 1 PM, which consisted of a turkey sloppy joe sandwich, mashed potatoes, and baked beans.

And then of course I had dessert, which was a small scoop of homemade vanilla ice cream left over from a party the day before. See, I was trying to eat a little healthier by substituting ground beef for ground turkey, and homemade ice cream instead of store-bought.

As I was sitting in the room, the nurse let me know that the doctor wanted a lipid test. This was a new doctor because my former doctor thought it was a clever idea to abruptly leave the practice. This was his custom to order a lipid test for all his new patients so he would have a starting point. So, she pricked my finger and set off for the five-minute wait to get the test results. Minutes later, the doctor came in and introduced himself to me. He went through my file and then looked at me with a look that I could not place at the time. Then he slowly said, "I'd like to talk about your lipid test."

Since I never had an issue when going to the doctor, I was not worried. I was not overweight, I exercised moderately most days, and I ate kale often. But then he told me that he was concerned about my cholesterol levels.

He explained that the normal cholesterol level was less than 200. But my total cholesterol level was 268, or dangerously high. My L.D.L or bad cholesterol was 191, which was also dangerously high, as it should have been less than 100. My H.D.L and Triglycerides were both considered healthy. But because my total cholesterol was extremely high, he wanted to start me on statins right away.

I interrupted him and told him that there had been a mistake. I embarrassedly told him what I had eaten right before my appointment. I was hoping he would then change his mind on prescribing statins. I even asked if I could decrease my levels holistically. But he explained that the lipid test measured cholesterol over time and that it did not matter that I had just gorged myself with a mass of cholesterol-forming foods.

Okay, so he did not use those words, but you get it. Also, he said that since it would take some time to get cholesterol down through food and exercise, he wanted to use statins to get it down right away.

I walked out of the doctor's office feeling like my body had betrayed me. When in reality, I was feeling guilty for betraying my body. I walked very gingerly and felt like at any moment, I would have a stroke or heart attack. The look in his eyes when he read my cholesterol levels made me feel like I had weeks to live. I was afraid to run, walk, or even breathe. Then I remembered how important the air in my lungs was. So, the one thing that I had to do was to keep breathing.

I agreed to take the prescription, but at the same time, I was also researching ways that I could naturally decrease my cholesterol levels through food and exercise. I already had an exercise routine but was looking to improve it. There was a great deal of information out there. I subscribed to different health journals as well. Through my research, I found that yes, I definitely could decrease my cholesterol levels through exercise and eating healthily.

I prayed and asked God to lead me in the right direction before I made my decision. I did not want to, not take the medication, and end up with heart disease. I was genetically predisposed to heart disease, and I was scared that I would hurt myself if I did not take the medication. However, I wanted to beat high cholesterol without taking medication.

Consequently, my fear is what caused me to take the medication. However, I was raised to believe that God did not give us the spirit of fear, therefore, I was willing to allow God's guidance and my determination to find another way.

I also wanted to research the side effects of taking statins. Statins were pretty safe, and the side effects were minimal. But I did not want to take the chance of the potential serious side effects that were listed.

Before my research, I was nervous that I would end up having a lengthy list of side effects once I started taking statins. You know those commercials that would advertise how wonderful their medication was and how it would improve symptoms? Right before the commercial ended, there was a lengthy list of side effects spoken fast, but at the end, you mostly hear, “and it could cause death.” Okay, no, I knew medication was not for me. Even more so, I did not want to live my life living with a pill box.

I have seen lots of older people with a pill box with several pills in each box. Every day, they would open up that pill box and dump a handful of prepared pills into their mouths. I did not want that to be my life. Yes, I was 46 and I knew that I was getting older.

I was even embracing the fact that I was getting older. However, I still did not want to start taking a bunch of daily prescribed pills. Getting older for me did not mean resorting to a pill box on my kitchen counter and dealing with chronic diseases.

My dad passed away in 2019. He had so many health issues before he passed. He dealt with chronic diseases, was always in pain, took many different medications, and was very miserable. The worst part was that one chronic illness led to another, which meant, you guessed it, more pills to add to his pill box. He could never get off the medication train, and I was not willing to even start that ride. Also, it was $35 for a 90-day supply, and I did not want to spend the rest of my life spending money on medication when I could do this through food.

Eagerly, it was time to go to work on a great plan to ditch statins and live a transformative life that would knock the socks off my doctor. Never tell me no because I will find a way to prove you wrong. Now, because I was so scared when I left the doctor's office, I agreed to take the Atorvastatin until my next check-up. He wanted to see me back within three months to see how the statin worked for me and to check my blood levels.

I planned that, in three months, if my cholesterol was at a healthy level, then I would stop taking the statin and create a plan for decreasing my cholesterol holistically through food and exercise. So, I began my journey right away. I created a whole new meal plan for myself based on my research.

The Plan

My doctor had no idea this was my plan, a practice I would not suggest. Discuss any changes you would like to make with your doctor, just stay firm in your decision for whatever you decide. After three months had passed, my doctor let me know that the statin worked wonders for me and that he was happy with the results.

He wanted to see me back in six months. This is what he said, but all I heard was, "You are healed, now go and create an impressive new lifestyle that would allow you to ditch statins." Two different perspectives, huh?

I had six months to do this, and I was very motivated. All I needed to do was keep my levels where they were, right? I had a clean slate, and I was going to make the best of it. I threw out the Atorvastatin that he had prescribed and was ready to make this work.

It took a great deal of courage and confidence to trust that my plan would work. I had to change my mindset and get rid of the fear, which riddled my mind, of failing and hurting myself. This is where I had to trust that God was with me and would provide his perfect strength.

At the same time, my 13-year-old son noticed the new meal plan that I created. He was 180 pounds and was just as tall as I was. He wanted to lose weight and asked me to start making him healthier meals as well, and that he was ready to give up certain eating habits, such as, yep, beloved desserts. I always said that I would not give up sugar, but looking at him and at my situation, I told him that we would do this together. And so, our journey together began.

I shared all my research with him, and he was willing to try out new recipes, cut certain foods, and add in other beneficial foods as well. This was so difficult in the beginning. For the first time in history, I did not have ice cream or cake for my mother's birthday party, which was the first outing after my lifestyle change. Furthermore, this was the first of many parties where I skipped the sweet stuff.

The Elimination of Refined Grains

Together, we cut out all refined grains and sugars such as white rice, white flour, white sugar, and white pasta. We gave up those refined grains because they lacked the whole grain part of the product. When refined grains and sugars are produced, they are stripped of the necessary nutrients that we need to make them taste better. We need fiber stripped from grains to aid in digestion and create a healthy gut.

The Elimination of Refined Sugars

Similarly, refined sugars are so bad for you, and your body has a tough time processing them. Refined sugar has a high glycemic index and can spike your blood sugar. Consequently, constant blood sugar spikes lead to chronic inflammation, which can lead to chronic diseases.

The Elimination of Ultra-Processed Foods

We also stopped eating ultra-processed foods, dairy products, and sauces. Yep, my beloved Hidden Valley Ranch was booted out along with mayonnaise, ketchup, salad dressings, and barbecue sauce. No worries, later I learned to make healthier versions of some of these. We both started exercising more, which led to a lot of exercise equipment, with no real place to put them.

His room and the sunroom housed most of our equipment. My poor husband had no idea what to do with all the changes. However, my son lost 40 pounds and was happier and more confident.

Happily, there were lots of wardrobe shopping trips for both of us, which made our journey even better. He is currently still following a healthy lifestyle, eating healthily, and exercising daily. He focuses on getting at least 8 hours of sleep nightly and drinks plenty of water. At his last doctor's appointment, he was 127 pounds, and we both were immensely proud of his accomplishments.

When I went back to the doctor six months later, my cholesterol was still at a healthy level, but my total cholesterol was slightly elevated. I felt great, weighed 120 pounds, and had a B.M.I of 20, which was in the healthy range of 18.5 to 24.9. He let me know that statins were no longer needed at my level and to keep doing what I was doing. He was extremely impressed and asked how I managed to keep my levels down without the statins.

At first, he did not seem to be happy about me ditching the Atorvastatin but quickly recognized that this was my life and that I was going to do what I needed to do. I told him the plan that I was following eating healthy and exercising. He told me to come back in a year so he could continue to check my cholesterol.

I continued my plan and got even more aggressive. Because my total cholesterol was still slightly elevated without the medication, I decided the only other measure that I could take was to give up meat, since meat is filled with saturated fats. I had previously stopped eating foods high in saturated fats as this contributed to high cholesterol, but I was ready to go a step further.

It was an easy transition as I was not a big meat lover from the start. The only meat that I enjoyed was processed meats such as turkey sausage and turkey burgers. So, I was willing to become a vegetarian.

My husband and daughter were not happy about the new lifestyle, though I was the only one who turned vegetarian in my house. Still, the cabinets that were once filled with chips, donuts, and ultra-processed foods were now replaced with whole grains, legumes, and non-sugary foods. I was on a mission to cook all fresh vegetables, blend smoothies with spinach and different fruits and seeds, cook beans every night, and foods like quinoa, barley, bulgur, farro, and lots and lots of fiber. At first, we were juicing everything until I realized that when I juiced fruits, I was reducing the amount of fiber in the fruit, which was what I needed. Without the whole fruit, I was mainly consuming sugar. Though these sugars are natural, they can still spike your glucose levels if eaten without the skin.

When eating fruit, eating the skin is especially important as it has most of the fiber. The fiber in fruit can keep your heart healthy and can help with keeping your blood sugar from spiking as it slows down the absorption of sugar into your bloodstream. So, I stopped juicing and stuck to smoothies to ensure that I was getting more of the nutrients and fiber fruit had to offer. However, some great detoxes do require juicing. In this case, it is helpful, especially when used to rebalance your microbiome.

My Results

I was diligent in living my new lifestyle. I stuck to my meal plans, making sure that I tracked both my macronutrients and micronutrients to ensure that I was eating enough fiber. Fiber was the key to lowering my cholesterol and keeping me full so that I could also lose weight and help with digestion.

My son and I constantly discussed the foods that we were eating, and he even started taking his lunch with him to school. I started bringing my meals to dinners, restaurants, and outings. I also always had a healthy snack so that I would not be tempted to grab an order of fries or a candy bar when I was out. There were lots of questions from others when I brought my food, but I would just explain that I wanted to eat healthy, and I stuck to it.

I went back to the doctor a year later as he requested, and the only words that I heard this time were, “You are killing it, girl.” These were his actual words this time. I was proud of myself. Those words took residence in my head, and I walked away from his office feeling “bad to the bone,” as my dad would always say. I set out a goal and I accomplished it. I felt good about taking care of myself. Throughout life, we go through primary school and learn the rules, we go through college and learn how to take responsibility for our learning.

Good teachers teach us to be lifelong learners. Parents teach us how to take care of ourselves. But you do not really understand what it means to take care of yourself until you end up in a situation where you have to research and learn to heal your body through food and exercise, as you are being faced with the threat of heart conditions in the future.

Fortunately, I vowed to be a lifelong healthy eater. I fell in love with the notion of taking care of myself and feeling healthy. I especially loved the way that I looked. I was having fun learning new recipes and finding new substitutions so that I could still enjoy some of the foods that I loved. I did not stop with food and exercise though. I continued to find ways to become healthier, or most people call it living “clean.” I focused on sleeping well, getting rid of endocrine disruptors or harmful chemicals that disrupt development, and plastic. Again, my poor husband was not a happy camper, as daily, I was finding new items to replace and transform. Convincing him that this was a good move for us was probably the hardest part of my journey. He eventually came around slightly but still enjoyed his guilty pleasures once in a while. My son was my spokesperson and was all in with our new lifestyle. I could see my daughter sort of jumping on board, but I still had a lot of convincing to do with her.

Through my journey, I wanted to help someone else by sharing my story and my research journey as well. I wanted to share everything that I learned along the way that helped change my life. I hope that you look at this book as a means of support. This lifestyle change is a large step, and it is a decision that you cannot take lightly. It is a whole life change. It will change how you interact with your family, dinner outings, your grocery list, and every aspect of your life. However, it will change for the better.

Always keep in mind that whenever you are making a significant change, you will want to take your time making those changes. Allow yourself some time to cheat and show yourself grace as you are making these changes. Find out what your motivator is. I was highly motivated because I did not want to take the Atorvastatin, and I wanted to prove my point that I could do this without the medicine.

Because of my determination, I moved at a faster pace than most people. I came home immediately after learning I had high cholesterol and cut many foods from my diet. You can move as fast or as slow as you like. Just allow yourself adequate time to make the changes because once you do, you will never want to go back. I wish you luck and grace as you begin your journey.

You may not be looking to ditch medication or even to lose weight. You may be interested in living a healthier lifestyle. If this is the case, then you have picked up the right book.

Chapter Two

Why Are So Many People Taking Medication for Chronic Disease?

I was devastated and very scared when I compared healthy levels of cholesterol to my levels. When I shared my story and my fears with others, they would tell me that they had been on statins for years, as if it were no big deal. What it sounded like was, doctors were passing statins out like candy, and people were willing to take them to continue the lifestyles that they wanted. According to my doctor, high cholesterol can lead to a stroke or heart attack.

What? Seriously, no one was worried about this. Was I the only one freaking out? Apparently, I was. My husband had been on statins for a while, and he chose to continue his eating habits.

He would joke and say that he could eat what he wanted because he had a pill. Remember, I did not want this, plus everyone that I knew on statins was also taking another medication for another chronic disease. So again, why were so many people taking statins and other medications? I blame it on the Western diet.

We live in a society where everything is fast paced. Everyone is looking for immediate gratification and needs everything right now. During most of my childhood, my mom stayed home, and my dad went to work. Walking home from school, you could smell dinner cooking from down the street.

She cooked wholesome meals, as we did not have a lot of ultra-processed meals. There were eleven of us, and those packaged meals were more expensive than making meals herself. She pretty much made most things from scratch.

I did not even know what a T.V dinner was or what it looked like until I lived on my own. Later, when my parents divorced, she no longer had the time for elaborate home-cooked meals. That is when she started to buy boxed macaroni, ultra-processed foods, or foods that were quick and easy, just add water deals.

Incidentally, more than just my family was moving towards this lifestyle. Parents of children in sports relied on fast food before or after games. Quick and easy meals became more popular with divorced families and families where both parents worked, as there was no time to work and take care of the home. The western diet was there for the rescue. The problem with these convenient meals was that they were not good for our health.

The western diet consists of fast foods, red meats, and ready-to-eat meals that are high in cholesterol, saturated fats, sodium, preservatives, and sugar. I cannot lie, I loved Hostess cakes, Lay's plain potato chips, vanilla Oreo cookies, Marie Calendar meals, Hormel fettuccine alfredo, Edy's every flavor ice cream, and Stouffer's Salisbury steak. I hope that I am not making you hungry, because though these may have been all delicious, they were not doing any favors for my health.

As Americans, we adopted this lifestyle of fast-paced, need-it-done-now eating, and in comes the influx of chronic diseases such as diabetes, obesity, heart disease, and cancer. Did you know that most chronic diseases are caused by an excess amount of inflammation in our bodies? Are you starting to get the connection here?

All these foods that are easy and ready to go are all inflammatory foods, which, yes, you got it right, cause inflammation. So, when you grab McDonald's after a game, a bag of chips for lunch, or that Pop-Tart for breakfast, you are also welcoming an excess of inflammation into your body. Just know that you need inflammation for healing.

It indicates to the body when there is an internal issue to solve. It is when there is an excess amount of inflammation that leads to more serious problems.

Foods that are inflammatory come from ultra-processed foods, fast foods, sugary drinks and foods, and pesticides that are found in non-organic produce. So, there you go. If you ever wondered why more people were being diagnosed with diabetes, high cholesterol, heart disease, anxiety, depression, A.D.H.D, and other physical and mental health disorders, the short answer is diet, exposure to toxins, and having a sedentary lifestyle. Our health, or lack thereof, is mostly related to what we are consuming. Furthermore, we must change the way we eat. The good news is, it does not have to be boring or unappetizing.

This book offers guidance for a life-changing journey, creating a healthy lifestyle, and combating the threat of chronic disease. It will not be a quick fix; eating healthier is a lifestyle and not a regimen. You may not see or feel changes until about three or four weeks, but results will be visible. You will start to feel better, have more energy, and lose some weight. However, it will be important to set realistic goals, making sure that you focus on appropriate time frames and how healthy you want to be. Trust me, once you start your research journey, you will see how much there is out there that could damage your body and health. You will want to dive right in and change everything at once. But I warn you to pace yourself.

Congratulations if this is your first research source. I hope that it will bring you a wealth of knowledge. Let's kick chronic disease to the curb by eating healthy and exercising!

Chapter Three

The Elimination and Implementation Process

For me to implement these changes to my diet, I had to do some research to fully understand what I needed to do. So, I went on the hunt to learn about the impact food had on chronic inflammation and chronic diseases. I also obtained a nutrition certificate through PrimoLearn, which is B.B.B-accredited, nccap, and I.C.A.H.P-accredited as well.

I know I vilified ultra-processed foods and made it sound scary. The good news is, if you feel like you cannot give up those Twinkies or Spicy Doritos, you do not have to totally. However, once you start your journey, you may find that it is preferred. Please do not go and dump out all your goodies at once, though.

Part of eating healthy is making sure that you are eating nutrient-dense foods such as organic vegetables, organic fruits, whole grains, nuts, and seeds. While you are making sure that you are eating healthy, be sure to eat plenty of fiber, drink plenty of water, exercise, and get plenty of sleep. You will also need to add more healthy foods and drinks, or anti-inflammatories, to your diet as well. I added green, chicory root, and dandelion teas daily to my diet.

Listen to all the benefits of these anti-inflammatory teas. Chicory root is a plant-based coffee substitute but can also be added to coffee. It is caffeine-free and helps support regular bowel movement, weight loss, acts as a prebiotic, and improves blood sugar. Dandelion root tea is a natural superfood that boosts the immune system, improves digestive system and liver support, fights inflammation, and aids joints.

It is a natural hair boost and improves energy as well. I sometimes add Maca root to my dandelion and chicory root tea. Maca root boosts vitality, sharpens the mind, manages stress, and strengthens immunity. All this greatness is in one little cup of tea that tastes like a latte or a mocha coffee if you use cashew or almond milk.

Green tea contains antioxidants, may improve cognitive function, helps with burning fat, could lower the risk of some cancers, may protect the brain from aging, could help with oral health, manage blood sugar, could lower the risk of heart disease, and may help with weight loss. Because there are so many benefits, I made sure that I drank green tea every day.

I also had to get used to dark chocolate, but when I did, I added dark chocolate to my food intake as well. I stopped using milk chocolate in recipes and substituted it for dark chocolate. Ghirardelli's 72% dark chocolate morsels are unbelievably delicious. If you are going to embark on the dark chocolate journey, be sure that it is at least 70% dark chocolate.

Otherwise, you will not get the true benefits from it. Cocoa is an antioxidant-rich fiber, which is heart-healthy, reduces stress, reduces the chance of diabetes, and improves brain function and mood. So have a cookie or two but be sure to add these foods and drinks to your diet as well. Or you can make some simple substitutions and cut those sugary treats for good.

It will be important to make note of the list of substitutions that you can make to start your healthy journey. Little by little, you will need to start eliminating foods from your diet and making those healthy substitutions. Start by choosing two items on the list to eliminate and two items to implement into your daily diet.

Set up a time frame when you will go through the implementation and elimination process again. For example, this week you might cut sugar and butter, and implement extra virgin olive oil and honey instead. Next month, you might cut refined flour and ultra processed foods and implement whole wheat flour and cooking from scratch.

Create your plan, set up a time frame, and give yourself little treats along the way. In this case, I would suggest treating yourself to a new shirt or pair of earrings. I would not suggest treating yourself to an ice cream sundae for the obvious reason. Here are the lists, what will you eliminate this week?

Foods to Eliminate from Your Diet

Image summary: This is a photographic image. The figure displays multiple sticks of salted butter stacked on top of each other. The arrangement indicates that the product is available in uniform portions and is packaged for retail sale.

Image summary: This is a photograph. The image depicts raw red meat packaged in a plastic tray and sealed with a clear film, featuring a white label on the left side. The packaging indicates that the product is processed for retail sale and stored for freshness.

Image summary: This is a photographic image. It depicts a single cupcake consisting of a cake base held in a pleated paper liner and topped with a swirl of frosting and small sprinkles. The image shows a completed dessert ready for consumption.

Image summary: This is a photograph. The image displays a glass bottle filled with oil, positioned in front of a sunflower head with several loose seeds scattered at the base. The composition illustrates the relationship between the raw plant material and the processed oil extracted from it, indicating that the oil is derived from sunflower seeds.

Image summary: This is a photograph. The image displays an open food container filled with a thick, textured orange substance, with a spoon resting inside the container and a foil lid peeled back. The presence of the spoon and the open packaging suggests that the food is ready for consumption.

Image summary: This figure is a composite photograph. It displays a wide variety of grain-based products and staples, including different types of pasta, rice, cereals, and legumes arranged together. The abundance and diversity of the items suggest a comprehensive representation of carbohydrate sources and pantry staples used in global diets.

Image summary: This is a photograph. The image depicts a wooden bowl filled with multicolored ring-shaped cereal, with a significant amount of the same cereal spilled out and scattered across the surface in front of the bowl. The arrangement suggests an abundance of cereal, indicating a generous portion or an accidental spill.

Image summary: This is a photograph. The image displays a small group of ridged potato chips scattered against a plain background. The chips exhibit a characteristic wavy texture and varying shapes, suggesting they are sliced from whole potatoes.

Image summary: This is a photograph. The image depicts a burlap sack filled with a white powdery substance, likely flour, with a wooden spoon resting inside the powder and a stalk of wheat lying at the base of the bag. The presence of the wheat stalk and the white powder suggests that the contents of the sack are grain-based flour.

Image summary: This is a photographic image. The figure depicts a hot dog served in a bun, topped with lettuce, diced onions, and a drizzled sauce. The composition shows a prepared fast food item presented as a complete meal component.

Image summary: This is a photograph. The image shows a collection of various glass bottles containing liquids of different colors and viscosities, likely representing a variety of cooking oils or vinegars. The bottles vary in shape and size, with some being tall and slender while others are shorter and wider. Based on the diverse appearance of the liquids, it can be inferred that the collection consists of different types of condiments or culinary oils, suggesting a variety of flavors and uses.

Image summary: This is a photograph. The image displays three scoops of ice cream, each topped with a different type of syrup. One scoop is white with caramel syrup, another is white with chocolate syrup, and the third is pink with berry syrup. The variety of toppings and flavors suggests a diverse selection of dessert options.

Image summary: This is a photograph. The image displays a glass filled with a light yellow beverage and ice cubes positioned next to a plastic bottle containing a bright green liquid. The presence of both a bottled beverage and a served glass suggests the consumption of a chilled soft drink.

Image summary: This is a product photograph. The image displays a slim beverage can featuring a dark background with a prominent lightning bolt graphic and text that identifies it as an energy drink. The branding and imagery suggest that the product is designed to provide a boost of energy and vitality to the consumer.

Image summary: This is a photograph. The image depicts a cocktail served in a martini glass, containing a bright liquid and garnished with a lime slice on the rim. The presentation suggests a refreshing, chilled beverage typically associated with social gatherings or leisure.

Image summary: This is a photographic image. It depicts a tall glass filled with a dark carbonated beverage and ice cubes, with a drinking straw protruding from the top. The image shows a refreshing cold drink, suggesting it is served chilled for consumption.

Foods to Implement Into Your Diet

Image summary: This is a photograph. The image displays a mixed pile of various nuts, including cashews and almonds, scattered together. The variety of shapes and sizes suggests a diverse assortment of nut types within a single mixture.

Image summary: This is a photograph. The image displays three distinct piles of dried beans, each consisting of a different variety. The composition shows a variety of legumes grouped together, highlighting differences in their appearance. It can be inferred that the image is intended to showcase a selection of different bean types available for consumption or study.

Image summary: This is a photographic image. The figure displays a head of curly green lettuce with frilled leaves. The image shows a fresh vegetable that is commonly used in salads.

Image summary: This is a photograph. The image displays a pile of muesli consisting of rolled oats mixed with dried fruits such as raisins and apricot pieces. The mixture is scattered on a plain white background, with a few individual pieces of dried fruit lying separate from the main heap. The presence of various ingredients suggests a combination of grains and dried fruits, indicating a nutritional breakfast blend.

Image summary: This is a photograph. The image depicts a small pile of seeds gathered together. The seeds are oval in shape and appear to be uniform in size and texture, suggesting they are from the same plant species.

Image summary: This is a photograph. The image depicts a transparent glass cup filled with a light green liquid, resting on a matching saucer with several fresh green mint leaves scattered around the base. The visual evidence suggests that the beverage is a mint-infused tea or a similar herbal drink, emphasizing a theme of freshness and wellness.

Image summary: This is a photograph. The image displays a small mound of a fine, granular powder. The substance appears to be a homogeneous mixture of small particles piled together on a plain background.

Image summary: This is a photographic image. The image displays a collection of fresh vegetables, including several tomatoes of varying sizes, a cucumber, and leafy greens. The arrangement suggests a variety of produce typically used in salads, indicating a focus on fresh and healthy ingredients.

Image summary: This is a photograph. The image depicts a loaf of dark, dense bread with several slices cut and laid out in front of the main loaf. The bread appears to be a whole grain or rye variety, characterized by its coarse texture and dark brown hue. The presence of pre-cut slices suggests that the bread is ready for consumption or serving.

Image summary: This is a photograph. The image displays a diverse assortment of various fruits arranged together, including whole and sliced pieces of citrus, grapes, and other round fruits. The collection shows a wide variety of fruit types and shapes, suggesting a diverse selection of produce.

Image summary: This is a photograph. The image displays several light purple flowers resting on top of a pile of dried, brown root pieces. The presence of the flowers alongside the processed root suggests that the dried material is derived from the specific plant species represented by the blossoms.

Image summary: This is a photograph. The image displays a wooden spoon holding a mound of yellow powdered substance, with more of the powder scattered on the surface below. The appearance of the substance suggests it is a finely ground food product or a chemical powder.

Image summary: This is a photograph. The image displays a collection of various foods including a piece of salmon fillet, an avocado cut in half, a bowl of seeds, and a pile of walnuts. These items are grouped together on a plain surface. The selection of foods represents a variety of sources rich in healthy fats, suggesting a nutritional focus on omega fatty acids and unsaturated fats.

Image summary: This is a photograph. The image depicts two glass bottles containing oil placed alongside a pile of fresh olives and olive leaves. The arrangement suggests a direct relationship between the raw fruit and the processed oil, implying that the oil is derived from the olives shown.

Image summary: This is a photograph. The image shows a single small pickle with a bumpy surface texture. The object is elongated and cylindrical, characteristic of a gherkin or cornichon.

Good Habits

Nutrition Facts to Remember

- High cholesterol can be genetic. However, there are ways to remain at a minimal risk of heart disease through diet and exercise.

- Antioxidants can help reduce vast aging and various diseases such as heart disease, chronic illnesses, inflammation, and cancer by protecting against cell damage.

- Adding fiber to your diet could significantly reduce high cholesterol, lower blood pressure, and regulate blood sugar.

- Drinking plenty of water helps your body to function better, which helps with lowering cholesterol, lowering blood pressure, and stabilizing blood sugar levels.

- Exercising at least 30 minutes a day helps to reduce cholesterol, lower blood pressure, and stabilize blood sugar levels.

- Eating fresh fruits and leafy greens will help lower cholesterol, regulate blood pressure, and aid in blood sugar management.

- Whole grains are rich in nutrients, improve digestion, control blood sugar, aid in weight management, and reduce the risk of chronic diseases.

- Fermented foods aid in digestion, promote micronutrient absorption, prevent constipation, and improve the intestinal flora.

Bad Habits

- Saturated fats, high intake of sugars, dairy, red meat, and refined grains all contribute to chronic diseases.

- White rice and other refined grains contribute to chronic diseases. They have a high glycemic index (G.I), which can cause sugar spikes. Try sticking to foods that have a low G.I or eat foods with high G.I with foods with low G.I to decrease sugar spikes.

- A sedentary lifestyle contributes to many chronic diseases, including high cholesterol, high blood pressure, high blood sugar, and hyperglycemia.

- Chronic inflammation leads to chronic diseases. Decreasing chronic inflammation helps reduce the risk of chronic disease.

- Overeating can lead to sugar spikes, which could contribute to high cholesterol, high blood sugar, high blood pressure, and weight gain.

- Women should consume less than 25 grams of sugar a day. That is equivalent to six teaspoons of sugar. A 12-ounce can of soda has about 39 grams of sugar. Imagine that!

- Aspartame (a sweetener found in diet drinks) damages body tissue, causes headaches, damages the frontal lobes, and could lead to cancer.

- High fructose corn syrup, used to preserve and sweeten foods, can lead to type 2 diabetes, depression, cancer, fatigue, and an increase in blood sugar.

Chapter Four

Getting Started

Once I gathered enough information, I set out to create a plan for myself. I established the foods that I needed to eliminate and the foods that I needed to incorporate. I then created a list of foods that I needed to eat daily to ensure that I was eating the correct serving sizes of leafy greens, fiber, legumes, seeds, nuts, healthy fats, and vegetables. I followed the Mediterranean diet as it was the closest to my self-created meal plan.

This plan was intentional and kept me on track with eating the micronutrients and macronutrients that I wanted to consume daily. Micronutrients are classified as vitamins and minerals found in food, while macronutrients are carbohydrates, proteins, and fats. As I planned, I made sure that I would consume at least four cups of leafy green vegetables, three to four cups of fruit, three servings of whole grains, and a fourth cup of seeds and nuts.

I also created a chart with a list of common foods with their macronutrients and serving sizes. I used this chart to help make sure that I was getting an ample amount of carbohydrates, protein, and fats daily in my planned meals.

I have included an example of meals planned for a day below. The example is based on a 2,000-calorie diet. The grams calculated for each macronutrient are an estimate. Actual amounts would depend on the brand you buy or if you made it yourself. I would add green tea between lunch and dinner and have dandelion and chicory root tea for breakfast. You may want to add a healthy snack between breakfast and lunch if you need it. I would suggest popcorn, homemade kale chips, or homemade granola.

You do not need to worry about counting calories or carbs. Just stick to the recommended amounts of food daily. But remember, eating more than is recommended leads to weight gain.

I chose to use a vegetarian meal plan for this example. With this day's meals, all recommended dietary goals were met. There were four cups of green leafy vegetables, three servings of fruit, 1 over 4 cup of nuts and 1 over 4 cup of seeds, healthy fats were incorporated with the dressing and seed bars, a cup of legumes, and three servings of grains. As you can see, more than enough fiber and protein would be consumed. If you would like to add meat to this meal, you would be increasing the amount of protein that you would consume for the day, and that would be okay. Note, I used the recommended amounts for women. Men would need to slightly adjust their consumption of these meals. Also, the numbers calculated in the chart were measured without any extra ingredients. If you plan to cook with butter, salt, sugar, milk, or cheese, the measurements will be different.

Additionally, I included a chart of micronutrients for you to use to track your vitamin intake. You might want to use this chart just as a resource. It is not a substitute for medical advice. The vitamin chart explains what types of vitamins your body needs for different issues and the foods that contain each vitamin.

I am not a huge fan of taking vitamins. It was never my favorite thing to take any type of pill, especially those ginormous prenatal vitamins. The only memory of when I loved taking vitamins was when I was little.

My mom would give each one of us a vitamin C tablet as we were headed to school. All nine of us would take that big, round, and delicious vitamin C tablet that would dissolve in our mouths. I remember how both sweet and sour the tablets were. It was almost like eating candy.

I loved this moment, but I still prefer to obtain vitamins naturally from food. However, I take B.12 daily because it is difficult to consume the amount of B.12 that I need from food alone on a plant-based diet. Therefore, I would suggest first eating healthy foods and then adding supplements to your diet as needed. Be aware that if you are not eating organic foods, your nutrients will not be as viable, which means you may have to eat more servings to get the true amount of vitamins. When choosing vitamins, be sure to do your research and buy only quality vitamins.

Some vitamin companies add ingredients to their supplements that are toxic and unhealthy. Always read supplement labels to make sure that you are getting quality ingredients that are not synthetic. I love Thorne supplements and trust the ingredients that are in this company's vitamins.

Also, it is a good idea to let your doctor know any supplements that you plan to take or are currently taking.

Macronutrient Meal Example:

Table summary: The daily nutritional intake exceeds the recommended targets for fiber and protein, while remaining below the maximum suggested limits for saturated fats and added sugars.

Recommended Daily Healthy Food Allowance

Table summary: The recommended daily healthy standards for nutrient-dense food intake are identical for both women and men across all categories, including vegetables, fruits, legumes, seeds, nuts, dairy, whole grains, and fats.

Table summary: The table compares the nutritional content of various green leafy and green vegetables against general daily recommended intake levels. Across the listed vegetables, collard greens and corn provide the highest amounts of fiber and protein, while most options contain negligible saturated fats. Asparagus is highlighted for having the most diverse profile of micronutrients, although almost all listed vegetables contribute a similar range of essential vitamins and minerals.

Table summary: The table compares the nutritional content of various vegetables and fruits, showing that these food items generally provide low amounts of protein and saturated fats while offering varying levels of fiber and a diverse range of micronutrients.

Table summary: This chart compares the nutritional content of various fruits and legumes against recommended daily amounts. Legumes generally provide substantially higher levels of fiber and protein compared to fruits, while also containing more significant amounts of iron and magnesium. Fruits are typically lower in protein and saturated fats, with some providing high concentrations of vitamin C. Overall, legumes offer a denser source of macronutrients and specific minerals than the listed fruits.

Table summary: The table compares the nutritional content of various legumes and whole grains against recommended daily amounts. Legumes generally provide higher levels of fiber, protein, and micronutrients compared to whole grains, with pinto beans showing the most significant concentrations of these nutrients among the beans. Peanuts contain the highest amount of protein and saturated fats. Whole grains offer lower amounts of protein and fiber relative to the legume group.

Table summary: The nutrition chart compares various whole grains and dairy products against recommended daily intake levels. Whole grains generally provide higher amounts of fiber and lower saturated fats, while dairy products are characterized by higher protein and saturated fat content but lack fiber. Among the dairy options, cheeses contain the highest concentrations of protein and saturated fats, whereas butter consists primarily of saturated fats.

Table summary: The table compares the nutritional content of various meats, seeds, and nuts against recommended daily amounts. Meat options are characterized by high protein levels and a total lack of fiber, with ground beef and pork sausage containing the most saturated fats. In contrast, seeds and nuts provide moderate amounts of fiber and protein, with walnuts showing notably higher saturated fat levels compared to other nuts.

Table summary: The chart compares the nutritional content of various common foods against recommended daily amounts, showing that seeds and avocados provide substantial fiber and protein, while olive oil and seeds contribute varying levels of saturated fats and a wide range of micronutrients.

Micronutrient Benefits

Amino Acids

Image summary: This figure is a table. It details various vitamins and minerals, specifically glutamine, L-arginine, and glucosamine, alongside their associated health benefits and recommended food sources. The table indicates that glutamine supports the immune and intestinal systems and muscle repair, while L-arginine aids athletic recovery and chronic disease reduction, and glucosamine assists with osteoporosis. It further shows that these nutrients can be obtained from a diverse range of sources, including animal proteins, dairy, nuts, seeds, and specific fungal or shellfish derivatives.

Image summary: This figure is a table. It lists various vitamins and minerals alongside their associated health benefits and recommended dietary sources. The table provides information for magnesium, iron, and guggul. Magnesium is linked to bone health, cardiovascular health, and mood regulation, found in seeds, leafy greens, and nuts. Iron is essential for red blood cell structure and oxygen transport, sourced from red meat, legumes, and spinach. Guggul is associated with fighting skin conditions and managing blood sugar, but unlike the others, it is not found naturally in food and must be taken as a supplement.

Image summary: This is a data table. It lists several vitamins and minerals alongside their corresponding health benefits and recommended food sources for intake. The table indicates that calcium is essential for bone health and acidity balance, found in dairy, fortified alternatives, and certain vegetables. Copper is linked to immune support, red blood cell production, and hormone regulation, with sources including dark chocolate, legumes, and organ meats. Selenium is associated with strengthening the immune system, reducing cellular aging, and supporting endocrine and cardiovascular health, obtainable from meat, seafood, and various nuts and grains.

Image summary: This figure is a table. It lists various vitamins and minerals alongside their associated health benefits and recommended food sources. The table provides a detailed overview of Vitamin C, Vitamin D, and Vitamin B-12. It can be inferred that different vitamins provide distinct health advantages, ranging from wound healing and mood support to bone maintenance and cardiovascular health. Furthermore, the chart indicates that these essential nutrients can be obtained from a wide variety of dietary sources, including fruits, vegetables, fish, meats, and fortified foods.

Image summary: This figure is a table. It lists specific vitamins and minerals alongside their corresponding health benefits and recommended food sources. The data indicates that zinc supports skin, hair, and reproductive health and is found in proteins and nuts. Chromium is linked to insulin production and carbohydrate metabolism, with sources including various fruits, vegetables, and nuts. Iodine is identified as essential for brain development and thyroid function, being prevalent in seafood and dairy products.

Image summary: This is a table. It lists specific vitamins and minerals alongside their associated health benefits and recommended food sources. The data shows that Vitamin A supports the immune and reproductive systems as well as organ development, and is found in animal products, leafy greens, and various fruits. Vitamin B-9 is linked to the prevention of heart disease, cancer, and birth defects while supporting brain function, with sources including whole grains, legumes, and leafy vegetables. Vitamin B-3 helps prevent skin cancer and regulates cholesterol and cardiovascular health, being available in liver, meat, fish, and several plant-based seeds and grains. Overall, the chart indicates that a diverse diet including animal proteins, vegetables, and whole grains provides a wide range of essential vitamins necessary for systemic health and disease prevention.

Image summary: This figure is a table. It outlines various B vitamins, their associated health benefits, and the food sources from which they can be obtained. The data indicates that while some foods like lentils are common sources for multiple B vitamins, each vitamin provides distinct physiological advantages, ranging from energy production and stress management to immune support and the synthesis of fats and glucose.

Macronutrient Meal Form

Table summary: This table serves as a nutritional tracking template that outlines recommended daily intake levels for various nutrients, including calories, fiber, protein, fats, sugars, sodium, and cholesterol, categorized by gender.

Directions:

1. Record the food that you eat for each meal. Be sure to look at the serving size.

2. Record each nutritional fact for each food that you consume.

3. Add each column for total amounts.

4. Compare the amount that you consumed with the recommended amount.

5. If you stayed within the recommended amounts, fantastic job! If you exceed the amount, tomorrow is another day. Create a plan to reach the recommended amounts.

Meal Planning

Sunday nights were dedicated to planning meals for the week. I used a regular notebook, but feel free to be creative. I used this meal planning form for planning meals for others. I chose to keep my notebook on the ottoman in the living room next to the kitchen, but feel free to hang it on the fridge or add it to your calendar.

You might even use an electronic source for meal planning. Just be sure to plan your meals ahead of time. Planning will help you to stay on track.

Image summary: This figure is a photographic image. It depicts a small cluster of green leafy vegetables, specifically broccoli florets. The image shows multiple pieces of the vegetable grouped together, indicating a portion of a larger head of broccoli.

Meal Plan Form Example

Weekly Meal Planner

Image summary: This is a photograph. The image displays a plate of food consisting of a central mound of grains surrounded by various side dishes, including diced vegetables, cooked meats, and other colorful accompaniments. The meal appears to be a balanced platter with a diverse variety of ingredients and textures.

Name: _ _

Notes: _ _

Image summary: This is a still life photograph. The image displays a variety of fresh vegetables including cauliflower, broccoli, a tomato, a carrot, a bell pepper, and radishes grouped together. The assortment represents a diverse range of produce, suggesting a focus on healthy eating and nutritional variety.

Table summary: The table provides a weekly meal schedule across breakfast, lunch, and dinner, but contains no recorded data for any day of the week.

Image summary: This is a photographic image. It depicts two halves of a sliced avocado, with one half containing the seed and the other half showing the empty pit area. The image illustrates the internal structure of the fruit, highlighting the contrast between the fleshy pulp and the central seed.

Healthy grocery list:

(It is best to eat organic foods. It can be expensive so do what is best for your family.)

Fruits

- □ Apples □ Oranges □ Grapes □ Strawberries □ Frozen pineapples □ Frozen peaches □ Frozen bluberries □ Avocados □ Tomatoes □ Bananas □ Lemons

Vegetables

- □ Fresh broccoli □ Fresh green beans □ Fresh asparagus □ Cucumbers □ Carrots □ Fresh spinach □ Fresh collards □ Fresh kale □ Fresh brussel sprouts □ Cauliflower □ Frozen peas □ Frozen mixed vegetables □ Frozen riceed cauliflower □ Peppers-green, yellow, red zucchini

Legumes

- ☐ Dry Red beans ☐ Dry Black beans ☐ Dry black eyed peas ☐ Dry lima beans ☐ Dry brown, red lentils ☐ Dry Garbonzo beans

- Kidney Beans

- ☐ Navy Beans

Grains

- ☐ Brown rice

- □ Quinoa

- Buckwheat

- Oatmeal

- Wheat flour-if you will be baking

- ☐ Whole wheat pastas

- Nutritional yeast

- ☐ Whole wheat breads made with 5 or less ingredients (wraps, bagels, bread)

Seeds/Nuts

- Pumpkin seeds Flax seeds Hemp seed Sunflower seeds Chia seeds Sesame seeds Cashews Almonds Pistachios Pecans Walnuts

Sweetners

- ☐ Maple syrup ☐ Agave syrup ☐ honey ☐ Loose leaf green tea

Milk

- ☐ 1% milk or oat milk

- ☐ Use any nut to make your own

Potatoes

- ☐ Sweet potatoes

- ☐ White potatoes-eat in moderation

Meats

- ☐ Fresh chicken

- ☐ Ground turkey-This is processed meat, so eat it sparingly

- ☐ Ground turkey sausage-This is processed meat, so eat sparingly

- ☐ Salmon/ fatty fish

Sauces/spices

- ☐ Dijon mustard

- ☐ Tahini

- ☐ Tamari

- Extra-virgin olive oil

- □ Garlic

- □ Onions

- ☐ Turmeric

- □ Oregano

- Basil

- Thyme

- ☐ Sea salt

Grocery Shopping

Once I knew what I was going to cook for dinner for the week, I used my standing grocery list to buy the items that I needed for those meals. I created a list of items that I needed to have on hand at all times in my fridge and pantry. Making sure these items were always in my home; I was able to prepare healthy meals.

When going to the grocery store, most of my time was spent in the fresh produce area, save for buying whole grains, healthy oils, and frozen fruits for smoothies. All ultra-processed foods are placed in the middle aisles of most grocery stores. I avoided those aisles and had the same routine every time I went to the store, which cut down the amount of time that I had to spend at the grocery store.

Getting Set Up

My weekly task was to make sure that I always had enough green leafy vegetables, nuts, legumes, fruits, seeds, lean meats, and whole grains in the fridge and cabinets. I stored everything that I could in mason jars and used labels to identify them. This way, I could tell when I needed to replenish each item. I switched to mason jars to reduce the amount of microplastics in our food.

Image summary: This is a photograph. The image shows a wooden shelving unit containing numerous glass jars of various sizes and shapes, each filled with different types of grains, seeds, and legumes. Many of the jars have small white labels attached to them. The jars are organized across two main shelves divided into two sections. The collection demonstrates a wide variety of stored food items, suggesting a systematic method of bulk storage and organization for pantry staples.

asterisk Dry goods in Mason jars I continued to research healthy recipes and looked for alternative flours to use in those recipes. I always baked a lot of bread, cakes, muffins, and cookies, you name it. However, I had to learn to make healthier baked goods, and wowzers, there were a lot of recipes out there. Most recipes that I was used to making still worked with a few substitutions and were delicious.

Image summary: This is a photograph. The image displays a variety of food products stored on a shelf, including several glass jars containing seeds, powders, and peanut butter, alongside a bottle of beverage. The items include flax seeds, organic peanut butter, chia seeds, organic dandelion root powder, sunflower seeds, and a bottle of Synergy kombucha. The arrangement suggests a collection of health-oriented dietary supplements and organic food items stored together in a refrigerated or pantry environment.

Here is a disclaimer: it will take your taste buds a little while to get used to these new tastes and flavors. So, give yourself some time to adjust to the taste of these new types of foods. For example, I substituted butter for olive oil. When I first started baking healthy, I did not like the smell or taste of olive oil.

After eating healthier baked goods for a while, my taste buds changed, and I could barely taste the strong olive oil taste in baked goods. Once you make the change, your body will be happy, it will thank you, and your taste buds will, too.

There are a lot of substitutes for sugar. I would do more research, but my favorites are 100% organic pure maple syrup, 100% organic pure honey, and organic coconut sugar. These sweeteners effectively make food sweet, yet do not spike your glucose levels as it has a lower glycemic index; therefore, they absorb into your bloodstream at a slower rate.

They also provide some beneficial nutrients as opposed to refined sugar. It is imperative to get these sweeteners pure and organic; otherwise, you may be eating pure sugar, which would be counterproductive. Make sure the company is reputable, as you do not want to waste your time on a sweetener that is still harmful to you. Therefore, be sure to read labels when buying honey and maple syrup. The good news is that once you find the right honey, maple syrup, and coconut sugar, you can substitute these sweeteners for sugar in any food using the same amount the recipe calls for.

However, I still use these sweeteners in moderation as they are still sugar, just not refined, which is detrimental to your health.

Additionally, there are so many sugars that you need to look out for that should be banned because they are harmful to our bodies and could lead to type 2 diabetes, insulin resistance, pancreatic fatigue, depression, inflammation, and hormonal imbalance. Even those substitutes that are advertised as helping you lose weight or are sugar-free are harmful to our bodies. These are the worst types of substitutions. Some sugar-free sweeteners may have a low glycemic index, but they are lethal in other ways.

Take aspartame, for example. Aspartame is found in many diet soft drinks and sugar-free foods. It is synthetic, and consuming this sugar-free substitute could lead to chronic headaches, diarrhea, skin rashes, fatigue, loss of memory, depression, and the formation of cancer cells.

Any time you see sugar-free on any product, it is bad news. Skip the sugar-free and opt for either making it yourself using your newly found sweetener substitutes or choosing a different item. If you see these sugars in any of the ingredients of products you are about to buy, put them back.

Sugars to Eliminate:

White sugar

Barley malt syrup

Beet sugar

• Brown rice sugar and rice syrup

• Brown sugar

Fructose

Dextrose

High fructose corn syrup

• Corn syrup

Reading Labels

As you are reading your labels, here are a few chemicals to avoid as well. Do not buy any product with these hazardous chemicals.

• Acesulfame potassium

• Artificial flavors

Aspartame

Autolyzed yeast extract

Azodicarbonamide

• B.H.A

B.H.T

Blue 1

• Calcium peroxide

• Calcium propionate

Caramel color

• Carrageenan

datem

Dimethylpolysiloxane

• High fructose corn syrup

• Maltodextrin

Mono and Diglycerides

Methylparaben

• M.S.G

• Propylparaben

• Propyl Gallate

• Red 3

• Red 40

• Sodium Benzoate

Potassium Benzoate

Sodium Nitrate

Sodium Nitrite

Sodium phosphate

Sucralose

T.B.H.Q

Titanium Dioxide

Yellow 5

Yellow 6

Flour Substitutions

There are even more substitutions for flour than there are sweeteners. Many of those are gluten-free. I prefer mixing whole wheat flour and a little bit of oat flour together in my baked goods.

Oat flour makes baked goods fluffy and soft, while whole wheat flour gives them structure. My sister swears by almond flour and buckwheat flour. You need to experiment with different types of flour to find your favorite.

Cassava is my least favorite, with coconut flour right behind it. Cassava has a great flavor in cookies, but it leaves a sandy, crunchy aftertaste. Coconut flour has a strong flavor and takes over the baked goods. I suppose if you love coconut flavor, this is the flour for you.

Be careful, some flours do not respond to yeast. I always find it hard for my bread to rise when using buckwheat flour.

I use different flours for distinct reasons. For instance, I use brown rice flour for making gravies and as a thickening agent for making jelly or pies. I use chickpea flour for cookies and other baked goods as well.

There are other substitutions that you can use to create healthier foods. Once you learn to substitute flour, sugars, and olive oil for butter when cooking and baking, you will have guilt-free goodies to eat. The best part about changing to healthier ingredients is that the weight will start to fall right off. Remember how I said that this is not a weight loss plan?

That is still the case, but losing weight is one of the benefits. You will be consuming fewer calories with these simple substitutions. If you love the idea of losing weight, you will also need to eat smaller portions, stop eating by 8 pm, and adopt healthy snacking as you are making these healthy substitutions.

Healthy Swaps for Inflammatory Foods

Table summary: The table provides a list of common inflammatory ingredients and suggests several healthier, nutrient-dense alternatives for each.

Making Nut and Seed Milk

Additionally, I decided to continue to make most of what I eat from scratch, including nut milks, due to, you guessed it, store brands having preservatives and additives. Store-bought nut milk also has a lot of sugar and sodium added. If you are a label reader, you have seen a lengthy list of ingredients on products that you may not be able to pronounce, nor know what it is. The rule of thumb is to only buy products with five ingredients or less. When reviewing food labels, if you come across an ingredient you do not understand or cannot pronounce, it would be wise to consider other options.

Read your labels. If you do not like what you see, then again, do not buy it.

When you make nut milk yourself, you can control what goes into your milk. Making nut milk is so easy and delicious, and there are plenty of recipes for nut milk online. Investing in a plant-based milk maker would be a great idea if you decide to make nut milk.

When you do, buy one that has a strainer included and skip the nut milk bags. They can be messy.

The hardest part of making milk is remembering to soak the nuts or seeds for at least eight hours before. This softens nuts and will help you to be able to digest them better. If you forget to soak your nuts, then you can make oat milk, which requires no soaking. All recipes usually call for a one-to-four ratio, with one cup of nuts or seeds, or oatmeal to four cups of filtered water. You can add a teaspoon of vanilla, two tablespoons of maple syrup, and a sprinkle of salt. If you choose to omit the salt and syrup, that is okay, but you will want to keep the vanilla for flavor.

Chapter 5

How is This Lifestyle Possible?

I know what you are thinking. You are thinking that you do not possibly have the amount of time it would take to prepare all the muffins, snacks, pancakes, breads, beans, and milks. There just is not enough time in the day to do so. I am not going to lie to you. It is time-consuming, but guess what, this is a life change.

You will be changing the majority of your life to become healthier. Warning, outings will be different, parties will be different, grocery shopping will be different, but it is a good difference. Trust me, some people may choose to take medicine because it is easy. I chose to change my lifestyle because I did not want to be a slave to medication, and I did not want other chronic diseases to pop up due to my lifestyle. There truly is a choice to make, and it is truly your own choice.

No one can tell you what is best for you. What I can tell you is that changing my lifestyle was worth it.

So how was I able to get all this done? I am going to give you a list of steps that you can follow. You may choose to follow each step or leave some steps out.

Step One: Get Prepared

Make sure that all your mason jars are filled and stored properly. Once you have everything that you need, create your meal plan for the week. Be sure to incorporate foods that will allow you to have all your macronutrients and micronutrients, as well as your daily food suggestions. If you need items for your meals for the week, go to the grocery store using your new healthy grocery list.

Step Two: Find Your Recipes

This step can be both fun and frustrating. In this step, you will look for different recipes to try. Just know that not all recipes are great! This is where the frustration comes in. You can potentially spend half an hour on a recipe and find that it is gross and clearly should be taken down.

Refrain from leaving an awful review. Instead, throw it out and find a new one. This will take some time to build up your book of recipes. When you find a recipe that you like, save it. You will thank me later. I keep a journal and write down all my winning recipes. If I find one that I do not like, it does not go into the journal.

You will also need to research different meals to keep life interesting. Try the easy meals, try the more difficult meals, just keep doing your research, and have fun with it. Be sure that you are using those healthy substitutions as well. When you know that everything you will digest is healthy, it will motivate you. You will feel so proud of yourself as well.

Step Three: Meal Prep

Now you have everything that you need to get started. You will spend a couple of hours on your days off preparing for the next five days. I am off on weekends, so I use Saturdays and Sundays to meal prep.

Start by baking a tin of healthy muffins for breakfast. Add any other food that you would like for breakfast as well. I usually add a vegetable frittata and a cup of dandelion and chicory root tea. You might want to make a double batch or make biscuits as well. If you prepare food for a large family, you will need to make enough to have plenty of leftovers. Take your leftover breakfast goods and wrap them in freezer paper.

Be sure to label them because after a while, your freezer will be filled with these wrapped goodies. You can also do this with egg muffins, wheat breakfast burritos, wheat breakfast pizza, wheat pancakes, and wheat cinnamon rolls if you are not the muffin or biscuit type.

Once you are done enjoying your delicious meal, take a little more time to create some snack-type foods. I usually take this time to make seed bars, protein balls, maple popcorn, and granola. All these items take 30 minutes or less to make, and you do not have to make them all on your first day off.

On your second day off, you will repeat the first day and make more delicious goodies. I usually make an omelet or oatmeal to go along with my baked goods for the day. Just be sure to make something that you can freeze for later.

Sometimes, I may throw ingredients in the bread machine before making breakfast, as it takes 3 hours to make and bake. This could be your baking for the day if you just wanted yogurt and fruit for breakfast this day. I might also make hamburger buns to throw in the freezer if I know that I will make turkey burgers during the week.

Also, if you are making nut milk, now is the time to make that as well. It usually takes me about 10 minutes to make a half gallon of milk, which lasts throughout the week for me. You can make meals on your day off and freeze them for the week as well.

Always check your menu at the end of the day for the next day and take out beans, nuts, and meat as needed. In the morning before work, throw beans and water into the crockpot on medium, warm up your muffin, add eggs if you like, make your tea, and you are all set. When you return home from work, you can flavor your beans the way that you want. Or you can cook your beans when you get back home for 2 hours. Either way, you will be prepared for a healthy meal. Next, add the rest of your dinner items that take less time to make to complete your meal.

If you keep up this momentum every week, it will become routine and will not seem like such a chore. You will have some relief during the week as everything will already be planned and prepped.

Step Four: Maintaining Your Lifestyle Outside Your Home

This next step you may not like and may choose to skip. This step will help you maintain your lifestyle. You will need to decide how you will manage parties, dining out, and when you run out of time to cook dinner, since most meals take some preparation. The most challenging aspect of lifestyle changes is that those around you did not ask for these changes and may not be supportive.

Having eight siblings and many nieces and nephews meant constant parties and gatherings, where an abundance of food, though not always the healthiest, was present. The dessert table was usually the fullest and the hardest to try to avoid. So, what do you do during parties when you want to maintain your lifestyle? You can take a break and eat at the party, or you can bring your food. You might even eat before or after the event.

If you are like me and have a large family with lots of gatherings, you would be taking many breaks and eating all the food that you just eliminated from your diet more than you wanted. This is why I chose to either eat before or after the event, or I brought my meal. At one point, I suggested a pitch-in, where we brought healthy dishes instead of our usual food choices. This way, I did not have to prepare a separate meal for myself.

My siblings obliged, and it was great. However, as I stated before, they did not sign up for my meal plan, and I did not want to force food restrictions on everyone all the time. I would be asking them not to prepare food with butter, sugar, white flour, white rice, sauces, animal products, canned anything, non-organic products, products with preservatives, any product with harmful chemicals, seed oils, or dairy. That is too much to ask, so I just brought my meals to restaurants, parties, and other outings.

If you choose to bring your meals, you will need to invest in freezer packs, lunch bags, and thermoses. With these wonderful items, it was possible to enjoy a wider variety of foods than just salads.

So, what if you are out shopping and get a little hungry? I always packed a healthy snack such as nuts, fruit, granola, popcorn, and I might have even pulled a muffin from the freezer to eat on until I got home. This is especially important to remember. When we get hungry, we tend to make bad choices, such as stopping for waffle fries from Chick-fil-A. Can you tell this was one of my favorite things to do? So be proactive and remember to pack a healthy snack.

But is it okay to take a break? I would suggest taking a break at times. One piece of cake will not cause so much inflammation that you end up with a chronic disease. Therefore, I have cake on my birthday, and both my children's birthdays as well. When I do have cake or a dessert, I usually detox the next morning. I drink lemon and cucumber water all day. Also, green tea is a detoxing, which I already drink every day as well. Regular detoxification can help cut toxins from your body that accumulate from food, environmental chemicals, and other exposures.

Mostly, be prepared that not everyone may understand or support your healthier eating habits, especially at social gatherings like Thanksgiving dinner or when ordering pizza. Stay strong in your choices. Most likely, those same people will grow to admire your strength and determination.

Step 5: Things To Incorporate into Your Daily Routine

In this next step, you will be creating a daily routine that will aid in reducing inflammation. Be sure to incorporate these actions daily:

• Drink 2 cups of green tea-(drink loose leaf tea, tea bags release microplastics and nanoplastics when heated up.)

- Drink a cup of dandelion and chicory root tea (1 tbsp of chicory root, 1 tsp dandelion root, 8 ounces of nut/seed milk, 1 over 4 teaspoon maca root)

- Be sure that you are eating your legumes, whole grains, vegetables, fruit, seeds, and nuts-eating the correct serving size will be important.

- Drink at least 8 cups of water-having a filtered water system at home is the best solution for filtered water. Plastic water bottles release microplastics, so use lead and cadmium-free glass bottles instead.

- Get plenty of sleep-shoot for 8 hours a night. Going to bed at the same time every night will help with creating a good sleep routine. Be sure you have an environment that is conducive to a long, peaceful night, such as a dark, cool room.

- Find a stress release routine-Going for a long walk, yoga, or other exercises, reading, watching a show, baking, painting, journaling, praying, and meditating are all great ways to relieve stress.

- Get at least 30 minutes of exercise a day-Walking, cycling, swimming, and lifting weights are all great ways to get some exercise. Feel free to split your 30 minutes of activity into shorter, more manageable bursts, like three 10-minute sessions or two 15-minute sessions. The goal is to move your body consistently throughout the day, so any short bursts of activity are also beneficial. If you wear a smart watch, you can track your steps. Try getting at least 10,000 steps per day.

Creative Ways to Exercise

I know that I keep saying how important exercise is. Well, that is because it is particularly important to your health. Additionally, I do not want to just tell you to exercise for 30 minutes a day; I want to give you fitting examples you can use. You must remember that being healthy involves both diet and exercise.

You cannot have one without the other. Even though diet is going to be the most important, it should not stand alone. The absolute best reason to exercise daily is to keep your heart healthy, and living a sedentary lifestyle could lead to chronic diseases.

Another great reason to exercise is it could lower your glucose levels. Here is a neat trick if you are worried about your glucose levels or are trying to lose weight. Once you are done eating a meal, get up and walk around the house or go for a walk around your neighborhood.

Take the entire family with you or go alone. Just get up and move. This will slow down the release of sugar into your bloodstream. Here are other great ways to keep your body moving:

1. Dance to your favorite songs. I usually choose six of my favorite songs and put them on a playlist. Each song was about four to five minutes long. By the time all six songs played, I was done exercising for the day, and it was fun.

2. Clean your house. If you are like me, I clean my house going from room to room. The last time I tracked my steps after completing a few chores, it took 3,000 steps to do so. According to my smartwatch, ten minutes of moving around equals about 1,000 steps. So doing chores for a half hour and gaining 3,000 steps could be considered your exercise for the day.

3. Go shopping. If you go to a shopping mall and walk around for a couple of hours, you will be racking up enough steps for two days. Although I would still recommend getting exercise daily.

4. Go on a good old-fashioned walk/run. You could walk around your neighborhood, run in place in front of a mirror, or run around in your house (note: if you choose to run around in your house, let all parties live there know that you have not lost your mind before you start).

5. Organize a closet-Lord knows this will take forever, and you will rack up some steps, but once you are done, your closet will look a whole lot better. If you are anything like me, this might require an impromptu trip to the store.

6. Lift weights. Keep in mind, it is not just about moving your feet. Exercise is about getting your heart pumping. When you lift weights, you are doing just that.

7. Join a dance class. Dancing with other people might motivate you to keep dancing.

8. Yoga. You can do simple yoga at home, or you can join a group. If you choose to create your yoga routine, there are many resources out there to help you. I have used a yoga die that showed several yoga poses. You would hold each pose for at least one minute, roll the die, and start a new pose. So, grab a mat and get to work.

9. Go to the gym or make an at-home gym. You could just put exercise equipment in random rooms in your house and call it an at-home gym. Just be sure that you do not have a dual purpose for your equipment. Sometimes these machines create extra storage for our dirty clothes.

10. Do some yard work. It probably would not be a surprise to you to know that I have a vegetable garden. Yes, that is correct. I have an organic vegetable garden, and I love it. I love the idea of picking fresh produce straight from my garden. But it is a large garden, and with this massive garden comes a lot of work. Weed control alone keeps my abdominal muscles in check. Not really but maintaining my garden does require quite a bit of a workout.

Step 6: Do Your Research

This is the last step, and it is also beneficial and fun. Your research will never be done. Keep researching recipes, healthy foods that reduce inflammation, heart-healthy foods, foods that aid in brain functioning, as well as foods that help with mental health. Focus on finding foods for specific chronic diseases.

I have researched a few myself and will share my findings with you. Let this be your starting ground but never stop researching.

What Should I Be Eating to Beat Chronic Disease?

Chronic inflammation is the underlying cause of so many diseases and mental health issues. Eating an anti-inflammatory diet can help manage physical and psychological symptoms. As you are focusing on adding anti-inflammatory foods to your diet, pay attention to foods that are filled with antioxidants.

These foods play a role in managing chronic diseases. They neutralize free radicals in your cells and reduce oxidative stress. In other words, they keep cells from getting damaged and causing inflammation.

The list of foods will be similar, as many foods have both anti-inflammatory and antioxidant properties. Here is a list of the following anti-inflammatory foods and antioxidants. I have also included foods that you should be eating to manage several types of chronic diseases. Try to incorporate these foods into your diet on a daily basis.

Foods With Antioxidants

Image summary: This is an informational graphic. The figure lists various food sources rich in flavonoids and outlines their health benefits. It categorizes these sources into groups including berries, celery, leafy greens such as parsley and kale, and herbal infusions like chamomile, mint, and green tea. The graphic concludes that consuming these flavonoid-rich foods helps protect the body against heart disease, aging, memory loss, stroke, cataracts, and infections.

Foods With Antioxidants

Image summary: This figure is an educational infographic. It lists various fruits and vegetables that contain lycopene, including cranberries, melon, peaches, watermelon, apricots, papayas, tomatoes, and grapes. The graphic indicates that lycopene provides health benefits by protecting against several types of cancer, specifically prostate, lung, and breast cancer.

Protects against cancer (prostate, lung, breast)

Vitamin E

Image summary: This figure is a photographic composition. It displays a collection of green vegetables, specifically featuring asparagus spears, a head of broccoli, and a leaf of kale. The arrangement shows a variety of cruciferous and stalk vegetables, indicating a focus on nutrient-dense, green produce.

Image summary: This is a photograph. The image displays a diverse assortment of mixed nuts, including cashews, almonds, and peanuts, piled together. The variety of shapes and sizes indicates a mixed nut blend, suggesting a collection of different nutrient-dense snacks.

Stops L.D.L from hardening in arteries, helps prevent cardiovascular disease.

Image summary: This figure is a photograph. It depicts a cluster of fresh basil leaves positioned below a directional arrow pointing to the right. The presence of the arrow suggests a process, a transition, or a movement toward a subsequent step involving the basil leaves.

Spinach, Broccoli, Leafy Greens, Asparagus,

Nuts, Seeds, Peanut Butter, Fortified cereals, Wheat germ

Image summary: This figure is a composite photographic image. It displays a collection of blueberries positioned in the upper section and a small cluster of strawberries located in the lower section. The image illustrates a contrast between two different types of berries, highlighting the difference in their physical appearance and size, with the strawberries appearing larger than the individual blueberries.

Image summary: This figure is a composite image consisting of two separate photographs. The top portion displays a small group of whole eggs, while the bottom portion shows a cooked piece of salmon fillet garnished with lemon slices. The image suggests a focus on high-protein food sources, implying a dietary theme centered around nutrient-dense proteins from both poultry and fish.

Image summary: This is a photograph. The image shows a white bowl filled to the brim with corn flakes. The bowl is positioned centrally against a plain background. The presence of a full bowl of cereal suggests a prepared meal or a serving of breakfast food.

Image summary: This is a photograph. The image displays three distinct piles of edible seeds and nuts arranged together, consisting of almonds at the top, pumpkin seeds on the right, and sunflower seeds on the left. The arrangement suggests a variety of nutrient-dense snacks or ingredients used for healthy eating.

Fruit, Avocado, Butternut

Squash, Red bell pepper

Eggs, Fish, Tomatoes, Beet greens

Image summary: This figure is a photographic image. It depicts a single red bell pepper with a green stem against a plain white background. The image shows a fresh vegetable, indicating that it is in a ripe and edible state.

Image summary: This is a photograph. The image depicts a pair of cherries attached to their stems, which cross over each other. The cherries appear ripe and glossy, suggesting they are fresh.

Image summary: This figure is a composite image. It displays a large tomato in the upper section and a variety of root vegetables, including carrots and radishes, growing in soil in the lower section. The image illustrates different types of edible produce, contrasting a fruit-bearing vegetable with root crops.

Selenium

Improves thyroid function and protects against cancers of the lungs.

Image summary: This figure is an informational infographic. It lists various food sources rich in selenium and highlights the health benefits associated with this mineral, specifically noting its role in improving thyroid function and providing protection against lung cancers. The content categorizes selenium-rich foods into groups including grains and legumes, nuts and seeds, meats and seafood, and dairy products. Based on the information provided, it can be inferred that a diverse diet incorporating these different food groups can ensure an adequate intake of selenium to support thyroid health and potentially reduce the risk of certain cancers.

Grains, Baked beans, Brown rice, Lentils, Oatmeal

Brazil nuts, Sunflower seeds

Beef, Liver, Tuna, Chicken, Ham, Mushrooms, Sardines, Halibut

Eggs, Cottage cheese, Dairy products

Vitamin C

Image summary: This is a photographic image. The figure displays several strawberries, including whole fruits with their green stems attached and a single sliced piece showing the internal flesh. The image illustrates the external texture and internal structure of the fruit, demonstrating the contrast between the seeded outer skin and the pale center.

Image summary: This is a photographic image. The figure depicts sliced pieces of a ripe mango, with one piece showing a cross-hatched cut pattern. The image suggests that the fruit is ripe and prepared for consumption.

Image summary: This is a photograph. The image displays two slices of a kiwi fruit, showing the inner flesh, seeds, and outer skin. The presence of the sliced fruit indicates that the kiwi is ripe and ready for consumption.

Prevents cancer of the lungs, stomach, and digestive system.

Image summary: This is a photographic image. It depicts several slices of a citrus fruit, specifically orange wedges, arranged together. The image shows the internal pulp and the outer rind of the fruit, indicating that the fruit has been cut into segments.

Kiwi, Strawberries, Oranges, Cantaloupe

Lemons, Cherries, Grapefruit, Guava, Pineapple. Mango

Image summary: This is a photograph. The image displays a whole guava fruit alongside a guava that has been sliced open to reveal its interior and a smaller wedge of the fruit. The whole fruit has a smooth outer skin, while the sliced portions show the inner flesh and seeds. The presence of both the whole and sliced fruit allows for a comparison between the external appearance and the internal structure of the guava.

Image summary: This is a photographic image. The figure displays a whole head of red cabbage against a plain background. The image shows a dense, spherical vegetable with tightly layered leaves, indicating a fresh and mature produce item.

Image summary: This is a photograph. The image displays a small group of raw potatoes resting against each other. The potatoes appear to be of a similar variety, characterized by smooth skins and an oval shape.

Image summary: This figure is a photograph. It depicts two red chili peppers positioned diagonally across the frame. The image shows that the peppers are elongated in shape with slender stems, suggesting they are a variety of hot pepper.

Image summary: This is a photograph. The image displays a cluster of Brussels sprouts piled together. The sprouts appear fresh and tightly packed, indicating they are in a raw state and ready for consumption.

Image summary: This is a photographic image. It depicts a pair of cherries with their stems crossed, set against a plain background. The image shows ripe fruit with smooth surfaces and slender stems, indicating that the cherries are fresh and mature.

Image summary: This is a photographic image. The figure displays a single whole pineapple, featuring a textured outer skin and a crown of spiky leaves on top. The image shows a ripe fruit with a characteristic pattern of scales, indicating it is a mature specimen of the species.

Image summary: This is a photographic image. It depicts a small cluster of dark berries accompanied by a few green leaves. The berries are spherical and have a smooth, reflective surface, while the leaves exhibit serrated edges and visible veining. The image represents fresh fruit, suggesting a state of ripeness and natural quality.

Brussels sprout, Kale, Peas, Spinach, Cabbage, Cauliflower

Image summary: This is a photographic image. The figure displays a cluster of fresh green leafy vegetables, likely lettuce, arranged in a heap. The image suggests a state of freshness and readiness for consumption, indicating the produce is in a healthy, edible condition.

Black currants, Broccoli, Chili peppers, Potatoes

Image summary: This figure is a composite image featuring photographs of vegetables. The content displays a head of cauliflower and a head of broccoli positioned side by side at the top, with a pile of green peas located below them. The image illustrates a variety of cruciferous vegetables and legumes, highlighting the differences in their physical structures, such as the dense florets of the broccoli and cauliflower compared to the small, spherical shape of the peas.

Beta-Carotene

Image summary: This figure is an infographic. It presents a list of food sources rich in beta-carotene, categorized into groups such as stone fruits and melons, root vegetables and squash, leafy greens, and various other vegetables. The figure also states that beta-carotene supports vision, eye health, and the immune system. It can be inferred that a diverse diet including a variety of colorful fruits and vegetables provides the necessary beta-carotene to support overall ocular and immune health.

Helps with vision, eye health, and improves the immune system

Apricots, Mangoes, Cantaloupe

Carrots, Sweet Potatoes,

Squash, Pumpkin

Kale, Peas, Spinach, Cabbage

Broccoli, Peppers, Tomatoes Omega-3 and Omega-6 Fatty Acids

Image summary: This is a photograph. The image displays a couple of shelled walnut halves resting on a plain background. The walnuts exhibit a characteristic convoluted and wrinkled surface texture typical of the nut's kernel.

Image summary: This is a photograph. The image depicts two raw salmon fillets resting on a plain white background. The fillets exhibit characteristic fatty marbling and a fresh appearance, indicating they are high-quality cuts of fish ready for preparation.

Protect against stroke, arthritis, heart disease, cataracts, and cancer, and improve eczema, psoriasis, and osteoporosis.

Image summary: This is a photograph. The image displays a pile of grain seeds resting on a surface. The grains appear uniform in shape and size, suggesting a single type of crop.

Walnuts, Flaxseed, Hemp seed

Salmon, Mackerel, Anchovies,

Sardines, Trout

Image summary: This is a photograph. The image displays a small group of brown chicken eggs clustered together against a plain background. The eggs appear smooth and uniform in shape, suggesting they are fresh and undamaged.

Image summary: This figure is a composite image consisting of several photographs. The image displays various forms of fish, including a whole fish, a sliced fish steak, and canned fish fillets. These items illustrate the different ways fish can be processed and prepared for consumption, ranging from raw whole specimens to processed and preserved products.

Eggs, Tofu

Image summary: This is a photograph. The image displays a pile of small, uniformly shaped white cubes arranged in a heap. The cubes appear to be made of a solid, smooth material, suggesting they are food items such as paneer or tofu. The uniformity in size and shape indicates that they were precisely cut from a larger block.

Canola oil, Fortified foods Polyphenols (flavanols, catechins)

Image summary: This is a photograph. The image displays a glass carafe filled with olive oil, placed next to a small pile of whole olives and a sprig of olive leaves. The composition illustrates the relationship between the raw fruit and the processed oil, suggesting the source and purity of the product.

Improve lipid profiles, blood pressure, insulin resistance, systemic inflammation

Image summary: This figure is a conceptual diagram. It illustrates the relationship between polyphenols, specifically flavanols and catechins, and their health benefits, while listing various dietary sources. The diagram shows that consuming polyphenols can lead to improvements in lipid profiles, blood pressure, insulin resistance, and systemic inflammation. The listed food sources include a variety of berries and citrus fruits, dark chocolate and tea, aromatic vegetables and spices, as well as various other vegetables like pumpkin and artichokes.

Blueberries, Lemons, Elderberry

Dark Chocolate, Green tea,

Cocoa powder

Shallots, Olives, Spices, Red onion, Garlic

Pumpkin, Artichokes, Vegetables

Phenols

Image summary: This is a photographic image. It depicts a pair of cherries attached to a single stem that branches off, with a single leaf attached to the top of the stem. The cherries appear ripe and glossy, suggesting they are fresh and juicy.

Image summary: This is a photographic image. It displays a few sweet potatoes resting against each other. The image shows that the tubers have an elongated shape and a textured skin, which is characteristic of this root vegetable.

Avert the damage of cells resulting from free radical oxidation reaction.

Image summary: This is a photographic image. The figure displays multiple slices of a citrus fruit, specifically orange wedges, arranged on a flat surface. The image shows that the fruit has been cut into sections, revealing the juicy interior pulp and the outer rind.

Cherries, Lemons, Oranges

Cocoa, Yams, Potatoes, Brussels sprout

Image summary: This is a photograph. The image displays a small cluster of ripe tomatoes still attached to their green vine. Based on the appearance of the fruit, the tomatoes are fully matured and ready for consumption.

Image summary: This is a photograph. The image displays a variety of fresh vegetables, including a head of broccoli, a yellow bell pepper, several tomatoes, a light-colored pepper, and multiple mushrooms. The arrangement suggests a collection of healthy, raw ingredients commonly used in cooking.

Image summary: This is a photographic image. The figure displays a small group of raw potatoes resting on a flat surface. The image illustrates the typical appearance and shape of root vegetables used for culinary purposes.

Image summary: This is a photographic image. The figure depicts a whole lemon and a sliced lemon half positioned next to several green leaves. The arrangement suggests a fresh, natural state of the citrus fruit, highlighting its internal structure and external skin.

Image summary: This is a photograph. The image depicts a small cluster of raw brussels sprouts arranged together. The presence of multiple small, cabbage-like vegetables indicates a collection of produce ready for consumption or preparation.

Image summary: This figure is a photograph. It depicts a small cluster of dark, oval-shaped seeds or nuts resting on a few green leaves. The image shows that the seeds have a textured, slightly wrinkled surface and are grouped together, suggesting they are a natural harvest of a specific plant species.

Tomatoes, Legumes, Cereals

Green Leafy Vegetables, Colored vegetables

Image summary: This is a photograph. The image displays a bunch of fresh kale with curly leaves and thick stems. The vegetable appears healthy and crisp, indicating it is in a raw, unprocessed state.

Anti-inflammatory Foods

Anti-Inflammatory Foods

Fruits

Berries, apples, apple cider vinegar, oranges, lemons, bananas, pineapples, kiwi, pears

Image summary: This figure is a photographic image. It displays two bowls containing different types of grains or seeds, with one bowl holding a finely ground or small-grained substance and the other containing larger, whole seeds. The image suggests a variety of grain options, highlighting the difference in texture and form between the two types of food items shown.

Vegetables/Grains

Cabbage, beets, peppers, carrots, sweet potatoes, squash, spinach, romaine lettuce, leeks, kale, collards, onions, garlic, turnips, rutabaga, shallots, mushrooms, parsnips, quinoa, brown rice, bulgur

Legumes/ Nuts/ Seeds

Lentils, red beans, kidney beans, split peas, black beans, navy beans, pinto beans, cashews, brazil nuts, walnuts, almonds, hemp seeds, chia seeds, flaxseeds

Fish/ Fats/ Herbs

Avocado, coconut oil, olive oil, cloves, black pepper, basil, dill, oregano, thyme, cardamom, ginger, saffron, salmon, halibut, mackerel, sardines

^{*} Fruits and vegetables are best consumed raw. In some cases, it is best to consume spinach and tomatoes cooked. Organic fruits and vegetables are recommended to avoid eating toxins and pesticides. It is important to avoid pro-inflammatory foods, additives, toxins, and preservatives.

Managing Diabetes

Dietary Suggestions To Manage Diabetes

Grains

Oats, brown rice, barley bulgur, buckwheat, millet, farro, popcorn

Fruit

Apple, strawberry, banana, raspberry, tomato, blackberry, pomegranates

Herbs

Turmeric, ginger, saffron, cinnamon, garlic, onion, green tea, basil

Vegetables

Meat

Salmon, fatty fish, mackerel

Nuts/ seeds

Hemp, chia, flax, almond, cashew, walnut, pumpkin, sunflower, sesame seeds

Legumes

Black, red, pinto, navy, lima beans, lentils, chickpeas, black-eyed peas

Carrot, sweet potato, peppers, mushroom,

Activities to Manage Diabetes

2. Eat small portions.

3. Move around after eating.

4. Drink between 48 to 64 ounces of water daily. The amount of water will vary depending on how active a person is and their weight. The rule of thumb is to drink half of one's weight. For example, someone who weighs 140 pounds should drink 70 ounces of water a day.

Activities to Manage Cholesterol

1. Exercise at least 30 minutes daily.

2. Drink between 48 to 64 ounces of water daily. The amount of water will vary depending on how active a person is and their weight. The rule of thumb is to drink half of one's weight. For example, someone who weighs 140 pounds should drink 70 ounces of water a day.

Dietary Suggestions To Manage High Cholesterol

Grains

Oats, brown rice, barley bulgur, buckwheat, millet, farro, popcorn

Fruit

Apple, strawberry, banana, raspberry, tomato, blackberry, pomegranates

Herbs

Turmeric, ginger, saffron, cinnamon, garlic, onion, green tea, basil

Vegetables

Meat

Salmon, fatty fish, mackerel

Nuts/ seeds

Hemp, chia, flax, almond, cashew, walnut, pumpkin, sunflower, sesame seeds

Legumes

Black, red, pinto, navy, lima beans, lentils, chickpeas, black-eyed peas

Carrot, sweet potato, peppers, mushroom,

Activities to Manage A.D.H.D

2. Drink between 48 to 64 ounces of water daily. The amount of water will vary depending on how active a person is and their weight. The rule of thumb is to drink half of one's weight. For example, someone who weighs 140 pounds should drink 70 ounces of water a day.

Activities to Manage Anxiety

1. Exercise is a good distraction/coping skill and increases endorphins.

2. Sleep deprivation contributes to anxiety and stress. It is recommended to get six to eight hours daily.

Table summary: The table provides a categorized list of wellness activities, listing various forms of daily exercise, specific yoga poses, and different types of essential oils.

Grains

Dietary Suggestions to Manage High A.D.H.D

Oats, brown rice, barley bulgur, buckwheat, millet, farro, popcorn

Fruit

Apple, strawberry, banana, raspberry, tomato, blueberry blackberry, pomegranates

Herbs

Turmeric, ginger, chamomile, cinnamon, yogurt, keifer, dark chocolate, avocado

Vegetables

Meat

Salmon, fatty fish, mackerel, turkey, chicken, eggs

Nuts/ seeds

Hemp, chia, flax, almond, cashew, pumpkin, sunflower, sesame seeds

Legumes

Black, red, pinto, navy, lima beans, lentils, chickpeas, black-eyed peas peas

Carrot, sweet potato, peppers, mushroom,

Grains

Dietary Suggestions To Manage High Anxiety

Oats, brown rice, barley bulgur, buckwheat, millet, farro, popcorn

Fruit

Apple, strawberry, banana, raspberry, tomato, blackberry, pomegranates

Herbs

Turmeric, ginger, chamomile, cinnamon, yogurt, keifer, dark chocolate, avocado

Vegetables

Meat

Salmon, fatty fish, mackerel, turkey, chicken, eggs

Nuts/ seeds

Hemp, chia, flax, almond, cashew, pumpkin, sunflower, sesame seeds

Legumes

Black, red, pinto, navy, lima beans, lentils, chickpeas, black-eyed peas

Carrot, sweet potato, peppers, mushroom,

Table summary: The table lists various vitamins, probiotics, and prebiotics alongside the specific food sources from which they can be obtained.

Chapter 6

Managing a Healthy Microbiome

What is a microbiome, and how do I get a healthy one? Your microbiome is described as an ecosystem made up of billions of bacteria in your intestines. Both good and bad bacteria live here, and your body works to support the health of the digestive system and the immune system.

You may have heard the term healthy gut; this is the same as having a healthy microbiome. The microbiome must be balanced. Your microbiome provides enzymes that help digest foods, fight pathogens, and release vitamins and minerals.

Furthermore, there are many factors that could disturb your microbiome and could also lead to more serious issues, such as chronic inflammation and chronic diseases. Antibiotics, for example, can kill the beneficial bacteria in your gut and encourage the rapid growth of bad bacteria. Some multivitamins, alcohol, smoking, ultra-processed foods, eating an excessive amount of sugar, and coming into contact with harmful chemicals can also disrupt microbiomes.

So how would you know if your microbiome was unhealthy? You would experience gas, diarrhea, constipation, tiredness, weight gain or loss, heartburn, and gastrointestinal pain often.

What could you do to make sure that your microbiome is healthy? You would need to eat an anti-inflammatory diet, exercise, sleep well, and relieve stress. You could also improve your gut by eating prebiotic foods such as raw vegetables and fruits, and probiotic foods and drinks such as kombucha, kimchi, sour kraut, tamari, olives, pickles, miso, and apple cider vinegar. These foods nourish healthy bacteria in your gut, enabling them to support a healthy microbiome.

You can enjoy consuming these foods several times a day. My favorite is Kombucha, but you have to be careful when buying it. Some Kombucha has just as much sugar in it as soda. Skip these brands. I drink Synergy, which only has three grams of added sugar in a 16-ounce bottle, which is only used for fermentation. I drink a cup of kombucha three times a week. When I first started adding kombucha to my diet, I did not like the taste of it. I had to get used to the strong vinegar taste. It was almost like drinking apple cider vinegar. I stopped drinking it for a while and then tried it again. I now love the taste of kombucha after dinner. Synergy has many assorted flavors, and most of them are delicious.

I also used Tamari daily in different recipes for dinner. No matter which prebiotic or probiotic foods you decide to consume, be sure that it is working for you and not against you. Be sure to read the labels and pay attention to the amount of added sugars and other harmful, unwanted chemicals.

Additionally, balancing good and bad bacteria in your gut is especially important. It will keep you feeling healthy and great, you will have more energy, fewer digestive issues, and your body will be able to control the inflammation in your gut. Overall, having a healthy gut will also lower your chances of getting chronic diseases.

Chapter 7

How To Get Your Loved Ones on Board

Imagine this. You get the news that your glucose levels are high and that you are pre-diabetic. The doctor informs you that you would need to make some lifestyle changes. You would also need to start exercising more.

The doctor suggests 30 minutes of exercise per day and eating organic fruits and vegetables. He also recommends that you eat only whole grains. You see dollar signs going out of the window as he is speaking. However, by the end of the conversation, the doctor has convinced you that this would be better for you eventually.

He points out that you may have to spend more money on organic foods now, but you will spend less on medication in the future. You have a husband and three children at home. You know that this would help your entire family but know that they will be reluctant to make the change with you. How do you get them on board? Well, good luck with that one because I do not know.

Just kidding, if I were drafting this book a year ago, that would have been my answer. I felt alone in my endeavor and like I was fighting an uphill battle. Everyone was mad at me and wanted to argue that what I was doing was unnecessary. Then my son joined my team, and things got a little better.

He even tried to help me convince his dad and sister to eat healthily as well. This was still a battle, but we managed.

Converting My Husband

My husband was at first hesitant to change his eating habits and constantly complained about how bad the new meals tasted. He still wanted his chips for a late-night snack, mounds of cheese on everything, and diet sodas. He ate no fruit whatsoever, and the worst part was that he would overeat.

I knew this new lifestyle would help him well, so I never gave up. This would be the best advice that I could share with you. Never give up, even if others around you are upset. Keep going and be the example, be the change agent in your environment.

About a year later, he started to come around. He would start trying different meals and appreciating them. He also tried cutting back on snacks like chips and cookies and switched them for healthier snacks like granola and popcorn. He even started trying fruit smoothies. He now has a smoothie for dinner every night. And here is a bonus: he tried my homemade kale chips and loved them.

When I first started this journey, I took my meals with me to restaurants and family gatherings, as I no longer ate cheese except for mozzarella cheese, which is low in saturated fats. I no longer ate refined sugar, white flour, white pasta, butter, seed oils, dairy, or meat. I could tell this bothered my husband a lot. But eventually, he came around, and it did not seem to bother him as much. I never got him to buy into eating clean or healthy completely, but he did make some changes.

Not Converting My Daughter

My daughter was a whole other beast that could not be tamed. She was in no way converting to our new lifestyle. She complained daily and constantly cried that we had no food. She made points that she did not ask for this, so why should she have to follow it? She would try food and spit it out like it was poison. She would get visibly upset during mealtimes and even refused to eat. We fought over her buying sweets and junk food.

She even Door Dashed Chick-fil-A onetime (I took her card that day). My rule was, everyone would eat healthy while at home, but if we went out or were at a family function, then they could have what they wanted to eat. She still could not manage this.

My husband even cooked on the weekends, and he would incorporate those meals that I had previously discarded. This gave my family a break, to eat the foods that they preferred. I, on the other hand, stuck to my meal plan seven days a week.

So, what did I do? I met her in the middle. I was a baker, and I baked cakes often for other people, which meant I also had white flour left over. When I did have white flour in the cabinet, I would make her pancakes, or biscuits for breakfast, and tortillas for dinner, using white flour instead of whole wheat flour.

This was a compromise, and I used it as a treat for her. This would be the second piece of advice that I would share. Meet them where they are.

Most people are not willing to change their entire lifestyle for another person's chronic disease. Mostly, I never wanted to force my daughter to give up her favorite foods. and to adopt my lifestyle, so I made some concessions for her. I made a list of my non-negotiables, such as no red food dye, high fructose corn syrup, added sugars, sugar-free anything, maltodextrin, and ultra-processed foods. So, no matter who was cooking, we did not have these items incorporated into our meals.

The last piece of advice that I would share is to be patient. Keep in mind that everyone around you did not experience what you experienced and will not have the same perspective as you. Neither will they have the same motivation as you do. So, give them time to digest and process the change and introduce it slowly. In a perfect world, our spouses and children would want to show support and jump on board with us. But we do not live in a perfect world. So again, give it some time, do not give up, and do not get mad when they slip or refuse to change. Just keep setting an example and remind them how important a healthy lifestyle is. Also, be sure to never ever judge them or make them feel bad for eating that bowl of ice cream or fast-food sandwich.

Overall, getting your family on board with your new lifestyle will be another hard challenge. However, once you stick to it and they can see those positive changes, they may jump on board more willingly. They may even show admiration for your strength and persistence.

You will be able to tell by the way they talk about you to other people. My daughter would brag to her friends about how we eat healthy and how her mom made everything from scratch. My husband would joke about eating grass instead of food for dinner to anyone who would listen, but I knew that he secretly both appreciated my efforts and was proud as well. My son was already on board and served as an example. He would cheer me on and encourage me as well. This was part of the strength that kept me going. So, I guess I can leave you with one more piece of advice. Find an ally that you can trust and that is on the same or similar path as you are.

You will want to discuss new research findings, trade recipes, share some wins, and some losses as well. A support system is huge as you embark on your new journey.

How to Get Your Loved Ones on Board Checklist?

Image summary: This figure is an infographic presented as a checklist on a clipboard. The content provides a series of strategic recommendations for gaining family support, focusing on persistence, leadership, empathy, patience, and non-judgmental communication. The inferences from the figure suggest that successfully engaging family members requires a long-term, compassionate approach and the ability to adapt to the other person's perspective rather than forcing immediate change.

Get Family on Board

- Don't give up

- Be the change agent

- Meet them where they are

- Be patient/show grace

- Don't judge/ find an ally

Chapter 8

How To Maintain This Lifestyle?

Once you have a set routine, it will seem like clockwork. However, sometimes you may get off track, and this is okay. Hit the reset button and keep going. It had been three years since the first time I was told that I had high cholesterol.

I lost a total of 42 pounds. I weighed 118 pounds, and my cholesterol levels were better than normal. My doctor told me that I had 1% chance of having heart disease in the next 10 years. I was so excited and started to relax a bit. This resulted in me gaining five pounds in three months. I began to get worried after I hit 120 pounds. At 118, I looked a little too slim, so I was okay with the extra two pounds.

I loved my look at 120, so it hurt my feelings when the scale read back 125 pounds. I was also worried that gaining weight meant my cholesterol levels would be high again. Then I knew what I had to do. I reflected on what had changed in my routines and made the necessary changes.

Remember when I stated that your taste buds needed time to get used to the new flavors of whole grains and different substitutions? Well, my taste buds kicked in, and I was loving mealtimes. I was loving my baked goods too much.

I was consuming more than 3 servings of whole grains daily, and it was catching up with me. I could not choose between muffins, whole-grain bread, quinoa, bulgur, and oatmeal for the day. I stopped paying attention to what I was eating. Even though I was still eating all healthy food, I was eating more servings than I should have been.

I enjoyed baking muffins, bread, biscuits, or pancakes for breakfast with two eggs daily. Most times, my eggs were filled with vegetables and nutritional yeast, but then for dinner, I would have wheat spaghetti or wheat pizza. This meant that I would exceed the daily limit of three servings of grains, especially if I wanted granola or popcorn for a snack that day.

I knew once the pounds started coming back, I needed to go back to the basics and pay attention to those recommended amounts of each food group. Despite how much I loved bread and whole grains, it was necessary to exercise discipline and limit my intake to three servings a day.

Perimenopause was the other culprit in my weight gain. Right after my 48th birthday, I noticed a change in my weight. I knew that weight gain was one of the many symptoms women experienced during perimenopause, so I decided to continue to eat an anti-inflammatory diet. I also added a little weight training to my exercise routine and walked more as well. Overall, I had to be intentional and just as aggressive as I was before to maintain my weight. If you are looking forward to the benefit of losing weight as you are living your new healthy lifestyle, then you will want to do the same.

In short, to support your healthy lifestyle, be sure that you are being intentional about what you are eating, keep planning, researching, exercising, drinking plenty of water, and getting plenty of sleep. Be sure to also find ways to de-stress, as stress can contribute to weight gain and chronic disease as well.

Below, there is a form to help you keep track of your progress. Within a couple of months, you will no longer need these forms, as your new routine will become second nature to you. The forms were designed to help you get started. However, if they work for you, use them for as long as you need.

Health Goals Tracking Form

Table summary: The table provides a structured framework for goal setting, including sections for the rationale behind goals, anticipated challenges, stretch objectives, the goals themselves, and the specific action steps required for achievement, though it currently contains no data.

Table summary: This table serves as a template for weekly self-monitoring, providing standardized options for users to track their adherence to a nutrition plan, identify successful dietary and lifestyle categories, and specify their current level of support needs.

Chapter 9

Extra Resources to Enjoy

Sometimes we just need dinner ideas for the day. Look no further, here is a list of healthy foods and meals that you can add to your meal plans. No worries, they are all delicious and exciting.

Keep in mind that these meal ideas are only healthy if you substitute butter for olive oil, maple syrup, coconut sugar, or honey for sugar, olive oil for seed oils, and nut, oat, or seed milk for cow's milk. If you are vegan, you can mix flaxseed and water for an egg substitute.

To find recipes for these food items, visit {allrecipes dot com U.R.L} . You might also search for Mediterranean diet recipes. Be sure when you are looking for recipes that you are adding healthier in your search engine, such as healthier apple crisp recipe. Feel free to add ground flaxseed or psyllium husk to any baked goods to boost the fiber content as well.

Also, I make a point of saying that certain foods are homemade mainly because I prefer to make my own. Preparing food at home ensures it is free from unwanted additives. If you choose to buy these items at the store, pay attention to added sugars, preservatives, and other additives. If you are giving up sugar, you will want to make most of these items yourself, as sugar is a common additive in most store-bought goods.

I enjoy both making and eating these meals. Have fun with them and make them your own. Once you start eating clean and making most of your food at home, you will have so many great ideas for meals. I am happy to start you off with these great delights.

As you are creating meal plans, be sure to look at the Glycemic Index (G.I) charts to help create healthy low G.I meals. Keep in mind you will want to eat as many foods that are low on the G.I chart as possible. While this is your goal, it is definitely okay to eat foods that are moderate and high on the G.I chart. The ultimate goal is to eat foods high on the G.I chart sparingly.

Image summary: This is a photograph. The image displays a small pile of almonds gathered together. The almonds appear to be raw and unshelled, showing their natural shape and texture.

Image summary: This is a photograph. The image displays two red apples placed side by side against a plain background, with a few green leaves attached to the top of one apple. Both pieces of fruit exhibit visible signs of decay, characterized by dark, sunken spots and damaged skin. The presence of these blemishes indicates that the fruit is rotting and is no longer fresh or suitable for consumption.

Foods Low on the Glycemic Index

Image summary: This is a digital illustration. The image depicts a group of strawberries, including whole berries and a sliced piece, set against a solid background. The illustration suggests a representation of fresh fruit, emphasizing the characteristic shape and appearance of strawberries.

Image summary: This is a digital illustration. The image depicts a pair of cherries attached to a single stem with a leaf. The cherries are positioned side by side against a solid background. The illustration represents a common fruit pairing, suggesting themes of nature or sweetness.

Image summary: This figure is a photograph. It depicts two halves of a sliced avocado, with one half containing the seed. The image shows the internal flesh and outer skin of the fruit. The presence of the seed in one half and the hollow space in the other indicates that the fruit has been split longitudinally.

0 to 50

Image summary: This is a photograph. The image displays a diverse assortment of fresh vegetables, including bell peppers, broccoli, cauliflower, tomatoes, carrots, mushrooms, and leafy greens, arranged together in a dense cluster. The variety of produce suggests a wide range of nutritional components and a focus on healthy eating habits.

Table summary: The data shows that fresh fish and meats generally contain negligible amounts of the measured substance, whereas processed meats, cereals, starches, sweets, and certain salty snacks show substantial levels.

Image summary: This is a photograph. The image depicts a small cluster of almonds resting on a solid surface. The arrangement shows several whole nuts piled together, highlighting their characteristic oval shape and textured skins.

Image summary: This figure is a photograph. It depicts two red apples positioned side by side against a solid background, with one apple featuring a green leaf attached to its stem. The image illustrates a pair of ripe fruits, suggesting themes of health, nature, or nutrition.

Foods Low on the Glycemic Index

Image summary: This figure is a digital illustration. It depicts a group of strawberries, including whole berries and a sliced section, set against a solid background. The image represents fresh fruit, suggesting themes of nature, health, or food.

Image summary: This is a digital illustration. The image depicts a sliced avocado, showing one half with the pit intact and another slice beside it. The illustration represents a fresh fruit, suggesting themes of health and nutrition.

0 to 50

Image summary: This is a photographic image. The figure displays a diverse assortment of fresh vegetables, including bell peppers, broccoli, cauliflower, lettuce, tomatoes, carrots, onions, and mushrooms, arranged together in a cluster. The variety of produce indicates a broad range of nutritional components, suggesting a healthy and balanced selection of plant-based foods.

Table summary: The data compares nutrient values across different food categories, showing that processed items such as juices, syrups, and soups generally have higher values than raw nuts, fresh vegetables, or whole fruits.

Image summary: This figure is a composite illustration. It displays a variety of food and drink items including bread loaves, a slice of pizza, a glass of red beverage, a jar of honey, soft serve ice cream, and various small snacks or grains. The collection represents a diverse range of food groups and textures, contrasting staple carbohydrates with sweet treats and liquids.

Foods With a Moderate Glycemic Index

00

51 to 70 Foods with A High glyseemik Index 71 to 100

Table summary: The table lists various food categories and their corresponding glycemic index values, showing that most meat has a low glycemic index while starches, sweets, and salty snacks generally exhibit higher values.

Image summary: This is an informational graphic. The image displays a variety of food items including white bread, pancakes, sugary candies, pretzels, and a carbonated beverage, accompanied by text identifying these as foods with a high glycemic index. The content suggests that these specific types of processed carbohydrates and sugary foods lead to a rapid increase in blood glucose levels.

Table summary: The table lists various food categories and their corresponding glycemic index values, showing that processed grains, certain sweets, and specific fruits tend to have higher values, while most meats and several legumes maintain lower values.

Breakfast Meal Ideas

- Quiche with wheat crust, lots of vegetables, and cottage cheese

- Breakfast muffins made with whole wheat flour and oat flour. You can use other flour substitutes here as well.

Muffin Flavors

- Cinnamon

- Lemon

- Blueberry

- Strawberry

- Dark chocolate chip

- Dark double chocolate

- Sweet potato

• Bran

- Zucchini

- Carrot cake

• Whole wheat pancakes with maple syrup

- Oat pancakes with maple syrup

- Dark chocolate chip whole wheat pancake/waffles with homemade chocolate syrup

- Egg scramble with potato, sausage, and mozzarella cheese, peppers, onions, nutritional yeast

- Oatmeal

• Polenta

• Frittata with nutritional yeast, onion, peppers, spinach, and tomato

- Oatmeal breakfast cookies

- Wheat biscuits made with nut or seed milk, with homemade fruit jelly with chia seeds and maple syrup

Muffins are my favorite breakfast foods to make. There are so many different flavors. The recipes are not difficult either. As you fill your freezer up with several types of muffins, it will feel great to reach into the freezer and pull out the type of muffin you desire for the day.

Be sure that when making polenta or oatmeal that you purchase whole oats and whole polenta. In other words, consume all grains whole.

Lunch Meal Ideas

Table summary: The table lists a variety of whole-grain and plant-based food options, categorized into two groups of nutrient-dense meals and snacks featuring legumes, whole wheat products, vegetables, and healthy fats.

Usually, I grab leftovers for lunch when I am not fasting. But when there are no leftovers to consume, I look for something quick and easy to make. Some of these items would be a better dinner idea due to the amount of time it takes to make them. Good tomato sauce takes at least two hours to make. So, if you do not have homemade tomato sauce already, you should choose an easier item to have for lunch. Making tomato sauce is as easy as blending tomatoes, adding spices and honey, and letting it simmer. The longer it cooks the better the flavors blend and taste.

Sometimes, I would blend snack time with lunch. I might have sweet potato chips for lunch instead of for a snack. If you choose to make sweet potato chips, make sure they are sliced thin, they are evenly sliced, and you oil them well with extra-virgin olive oil. Keep an eye on them as they go from raw to burned in an instant. Another thing to consider when making sweet potato chips is go easy on the salt. You can add nutmeg and paprika to make a great flavor as well.

I make these snacks on the weekend, so that they are available during the week when I have less time to bake.

Meal Ideas for Dinner and Dessert

The dinner ideas that I provided do take some time to prepare. Meal prep will be important here. For foods like chickpea patties, you will need to have chickpeas cooked already. I use dry beans only.

I am not a fan of canned goods. However, if you are just starting out and prefer to use canned goods, be sure they are low sodium. You will need to also read the labels to determine if any additives were included.

One favorite food I like to make for dinner is quinoa patties. They are easy and delicious. I shred carrots, celery, and onions.

I add homemade breadcrumbs, an egg, flaxseed, chia seeds, chickpea flour, salt, and pepper. I mix these ingredients with cooked quinoa and make patties. I let them sit in the fridge for at least 15 minutes. Then, I fry them in olive oil. The best part is my entire family loves them.

Let's talk about dessert. I try not to indulge in dessert too often as my breakfast choice usually involves a muffin or two. These are sweet foods and could be counted as a dessert. So only on few occasions do I partake in dessert. But when I do, my favorite dessert to make is brownies or peach pie. You can make healthy brownies in so many different ways.

I have tried many recipes. Sweet potato brownies are delicious. However, I enjoyed making regular brownies using substitutions.

This was the best tasting brownie. I make peach pie with whole wheat crust using olive oil and water. I substitute sugar for maple syrup in the filling and olive oil for butter in the filling. This is also unbelievably delicious.

• Seed bars

Healthy Snack Ideas

• Protein balls with peanut butter and dark chocolate

• Air popped popcorn with no butter, use a little olive oil and sea salt.

• Raw mixed nuts

• Quinoa patties

• Chickpea patties

• Falafels

• Cabbage fritter

Zucchini fritter

• Kale chips

• Homemade granola

• Fruit

• Sweet potato chips

• Roasted chickpeas

• Homemade granola bars

Dinner Meal Ideas

Fried rice with whole wheat rice, fried in olive oil

Tabouli with cucumbers, bulgur, tomato, parsley, onion, spinach, lemon, and olive oil dressing

Cauliflower and hempseed chicken alfredo with wheat spaghetti and carrots, and broccoli

Lentil soup with tomato, carrots, celery, onion, garlic, and kale

Lentils, spinach, and broccoli on top of rice cauliflower

• Vegetable soup with fresh tomatoes

• Red beans and brown rice or wild rice

• Potato hash with sweet potato, white potato, corn, tomato, and cilantro

• Stuffed peppers with beans, quinoa, ground turkey, and mozzarella cheese

Wheat pizza with homemade pizza sauce, all sorts of vegetables, and mozzarella cheese

Black bean soup

• Tuscany soup

Lentil meatloaf

• Carrot souffle

Dessert Meal Ideas

• Fruit crisp with oatmeal

• Dark chocolate chip cookies with chickpea flour

• Peach pie with wheat crust

Chickpea blondies

• Almond cookies

• Sweet potato brownies

• Avocado brownies

• Oatmeal raisin cookies

with healthy swaps • Black bean brownies

• Maple popcorn

• Dark chocolate covered nuts

- Apple cake with wheat and buckwheat flour, maple syrup, and olive oil-eat in moderation

• Wheat donuts

With a maple syrup icing

• Wheat cinnamon rolls with maple syrup glaze.

• Peanut butter cookies with healthy swaps

Meal Plan for the Week

This meal plan ensures you receive the proper daily recommended serving sizes of each food group. Some of these items are homemade and cannot be found in stores. Most baked goods, granola bars, and protein bars found in stores will not be healthy and without harmful additives. Therefore, you will need to make some substitutions for all baked goods here. Whole wheat bread with the least amount of added sugar would be your best substitute for breakfast.

Also, remember to drink green tea an hour after breakfast. Teas have tannins, which reduce the absorption of certain nutrients in food, such as iron, if eaten together. Therefore, drink tea one hour before or after you eat to combat that issue.

This may require you to have your tea at work, once you settle in at your desk, or as you are making dinner an hour before you eat. I would also suggest making your salad dressing. There are tons of recipes with homemade dressings that do not require a lot of time to make.

Table summary: This meal plan provides a diverse selection of breakfast options for each day of the week, consistently pairing a variety of whole grains, fruits, and proteins with green tea.

Example Lunch Meal Plan for the Week

Table summary: This table outlines a sample daily lunch menu for a full week, showcasing a variety of nutrient-dense options that emphasize smoothies, fresh vegetables, fruits, and whole grains.

Example Dinner Meal Plan for the Week

Table summary: This meal plan example outlines a weekly dinner schedule featuring a variety of nutrient-dense foods. The diet consistently emphasizes vegetables, legumes, and lean proteins across all days of the week, with a particular focus on greens and fruits as accompaniments.

Living Clean

The goal when I first started my journey was to be healthy and to decrease my cholesterol levels. Once I got started and loved the feeling of being healthy, it morphed into a whole new lifestyle. It was exhilarating to know that everything that I was putting into my body was helping me and was not harmful to me. It was also encouraging and motivating to know that by changing my lifestyle, I was also decreasing the risk of developing a chronic disease.

It allowed me to ditch my cholesterol medicine, lose weight, and feel great. These changes started with food and exercise and gradually moved to changes in the materials that I cooked with, how I stored food, and the products that I used in my home.

I removed all plastic cups, containers, Ziploc bags, cooking spoons, measuring cups, and bottles. I replaced them with glass containers and bottles or bamboo wooden cooking spoons. I wrapped my baked goods in freezer paper to be stored in the freezer.

I also installed a water filter underneath the sink, as most filtered water is stored in plastic. An under-the-sink water filter is the best solution for filtered water as they are more effective way to eliminate lead, chlorine, and other chemicals. I was then able to cook with filtered water as well.

There are so many different types of substitutions that you can make if you want to live “clean.” The list can be exhausting if done all at once. Again, take your time and figure out what is important for you to change. I have made these changes in my own life, and it took a total of two years to do so. I may make other changes later, but for now, I like where we are as a family. My goal is to live as clean as possible to decrease my chances of a chronic disease and to be as healthy as I can be. Honestly, you will need to decide what is best for your family and if making changes is both important to you and worth it.

Table summary: The table provides a list of healthy alternatives to common plastic household items, emphasizing the replacement of plastic containers and bags with materials like glass, stainless steel, and mesh to avoid exposure to toxic chemicals and endocrine disruptors.

Table summary: The table provides a list of healthy, non-toxic alternatives to common plastic household items to reduce exposure to harmful chemicals and microplastics.

Table summary: The table provides a list of common household cleaning products containing harmful endocrine disruptors and suggests healthier alternatives, primarily emphasizing homemade solutions or plant-based options.

Table summary: The table provides healthy, homemade alternatives to conventional cleaning products and fragrances to avoid exposure to toxic chemicals and endocrine disruptors.

Table summary: The table provides a list of healthy substitutions for common household cleaning and kitchen products to avoid exposure to harmful chemicals and endocrine disruptors.

Table summary: The table suggests replacing the microwave with an oven to avoid exposure to electromagnetic waves and the production of toxic food.

Table summary: The table suggests replacing common kitchenware made from harmful materials, such as those containing lead, cadmium, and forever chemicals, with safer alternatives like lead-free tableware, iron skillets, and stainless steel.

Seed Bars

Homemade seed bars are my favorite, serving as a chocolatey, delicious after-dinner treat with all healthy ingredients. They are my go-to dessert when seeds are not incorporated in meals earlier in the day.

Image summary: This is a photograph. The image shows several rectangular seed bars arranged on a surface, accompanied by a bowl of chocolate chips and a utensil. The bars appear to be composed of various seeds and dried fruits, suggesting a dense and textured consistency. It can be inferred that these are homemade healthy snacks or energy bars made from a combination of nutrient-dense ingredients.

Ingredients:

• one half cup pumpkin seeds

• 1/2 cup sunflower seeds

1/4 cup chia seeds

Sprinkle of sea salt

• 1 teaspoon olive oil

• 1/4 cup flax seed

45 minutes

one eighth cup sesame seeds

• 1 teaspoon of honey

• one fourth cup maple syrup

• 1/4 cup tahini

• 1 teaspoon vanilla extract

Instructions:

1. Preheat the oven to 300 degrees Fahrenheit

2. Mix all ingredients together and pour it on parchment paper on the cookie sheet.

3. Spread it out into a thin layer.

4. Put it into the oven for 30 minutes.

5. Let it cool a bit and then put it in the fridge for 15 minutes.

6. Take it out of the fridge and cut them into bars. Enjoy!

Protein Balls

Recipes For My Favorite Snacks

Homemade protein balls are another favorite treat that I like to make. They are easy to make and are filled with walnuts, your favorite seeds, natural peanut butter, and then covered with dark chocolate. This low-key tastes like a peanut butter cup and is another delicious way to consume your seeds if you are not having them on a salad or in a soup already.

You can be creative with these protein balls. You can add what you would like to organic natural peanut butter to increase your protein, seed, and nut intake.

If I have extra melted dark chocolate when making these protein balls, I will pull out almonds and cover them with the melted chocolate, sprinkle with sea salt, and let them sit in the fridge for a bit. Who does not like chocolate covered almonds?

Protein Balls

Image summary: This is a photograph. The image displays a small collection of round, cocoa-dusted chocolate truffles piled together in a shallow white bowl. The truffles have a textured, matte surface and are arranged in a small cluster, suggesting they are bite-sized confectionery treats.

Ingredients:

Protein Balls

- Filling: one half c. natural peanut butter one half tsp honey one quarter cup walnuts 1 tbsp chia seeds 1 tbsp flaxseed

- Coating: 1 c. of dark chocolate one half tsp honey one half tsp olive oil

Cake pop mold

Instructions:

Prepare Coating:

Mix dark chocolate, oil, and honey together and put it in the oven at

350 degrees Fahrenheit until it is melted.

Filling:

- Mix all other ingredients in a bowl. Roll into 12 round balls. Spoon a little chocolate into each mold. Drop the peanut butter balls into each mold. Pour chocolate over each ball in the mold and sprinkle with sea salt. Let it cool in the fridge for 15 minutes.

Kale Chips

When I am looking for something salty and crunchy, my go-to snacks are popcorn and kale chips. The best part about eating these kale chips is that they are both delicious and are leafy green. Imagine eating a snack that is not only healthy but a superfood, packed with nutrients such as calcium, potassium, beta-carotene, and other antioxidants as well. You cannot get this level of nutritional value in any other snack.

2 Cups Dried Kale Tablespoon Olive Oil Sprinkle of Salt 2 Tablespoons Nutritional Yeast

Steps:

1. Rub Olive Oil on Each Leaf-NOT A Lot

2. Lay them Out on A Cookie Sheet with Plenty of Room Between Each Leaf

3. Sprinkle with Salt and Nutritional Yeast

4. Bake on 350 for 6 to 8 Minutes

5. Let it Cool and Enjoy!

Image summary: This figure is a photograph. It depicts a single green leaf attached to a small stem with a tiny budding leaf. The image shows a healthy plant specimen with a smooth surface and visible veins, suggesting a state of growth and vitality.

Image summary: This is a photograph. The image displays a plate of fried leafy greens, which appear crispy and seasoned, served on a patterned dish. The food is cooked to a crisp texture, suggesting a deep-fried or roasted preparation of vegetable leaves.

Recipes For My Favorite Snacks

Peanut Butter Granola

Homemade peanut butter granola is another one of my favorite snacks. This peanut butter treat satisfies the sweet tooth as well as crunchy cravings, while also providing the nutrients from another superfood, oatmeal. It feels great to know that I can eat this guilt-free. Warning: Peanut butter granola is so good that you will want to overindulge. Be sure to only consume 1 over 4 cup of this tasty treat.

Peanut Butter Granola

Peanut Butter Granola

Ingredients

- 4 c organic rolled oats

• 1c mixed nuts

• 1/2 c mixed seeds

• one fourth cup chia seeds

• one fourth flaxseed

• 1 tsp salt

How to Make?

Image summary: This is a photograph. The image shows a small white bowl filled with granola, accompanied by a spoon and some scattered granola pieces on a flat surface. The arrangement suggests a prepared serving of a breakfast cereal or snack.

• 1 tsp vanilla

• one fourth cup olive oil

• one half cup maple syrup

one half c honey

• one half cup natural peanut butter

1. Mix seeds, nuts, and oatmeal together in a bowl and set aside.

2. Add oil, peanut butter, maple syrup, salt, and honey in a pot and bring it to a boil.

3. Let your mixture boil for 2 minutes and add vanilla.

4. Pour the hot mixture into the oatmeal mixture.

5. Once mixed, pour into a large cake pan and let it bake on 300 for 10 minutes.

6. Stir granola and repeat baking for 10 minutes two more times.

7. Once done, let it cool. It will crisp as it cools.

Maple Popcorn

Sometimes, I like to make maple popcorn. I make it similar to the way I make granola. You can add nuts or seeds with the popcorn if you are looking for roasted nuts and popcorn. It tastes just like Cracker Jack popcorn when you do.

Maple Popcorn

Ingredients:

• 1 cup popcorn kernel

cup extra-virgin olive oil

• Pinch of salt

three fourths cup maple syrup

• 1 teaspoon vanilla

• Pinch of cinnamon

• Olive oil for popcorn

• Air popcorn popper

Instructions:

Image summary: This is a photograph. The image depicts a white bowl filled with caramel-coated popcorn drizzled with chocolate sauce, placed on a dark wooden surface with a few stray pieces of popcorn scattered around the base. The arrangement suggests a prepared sweet snack, indicating a combination of salty and sweet flavors intended for consumption.

1. Pop the popcorn and add a little olive oil and salt.

2. Add olive oil, maple syrup, salt, and cinnamon to a saucepan and let it boil for 2 minutes.

3. Add vanilla.

4. Grab a large bowl and pour the sauce over the popcorn. Stir the mixture until well mixed.

5. Put the popcorn on a large baking sheet and bake for 10 minutes at 300 degrees.

6. Repeat step 5 two more times. (30 minutes total)

7. Pay attention to the popcorn. If your oven runs hot, only bake for 20 minutes.

8. Let the popcorn cool and harden.

Enjoy the best-tasting guilt-free popcorn! Bonus: Popcorn is a great source of fiber

Chapter 10

What Does This Mean?

Have you heard the saying, “You are what you eat”? Well, there is some truth behind that statement. Everything that we put into our mouths can either harm us or help us. This can be anything from the harmful effects of tobacco to a sugar spike from a cupcake, or the digestive support of an apple. When we consume different foods, we usually do not think about the ramifications and how that food is benefiting or harming our bodies.

We consume food when we are hungry and for some of us, when we are sad, bored, happy, or just because. I want to be clear, food is not our enemy; it is, in fact, our ally. Food has the power to fuel us. It also has the power to heal us and to keep us healthy. Our eating habits are related to our health.

However, we sometimes have an inappropriate relationship with food for no other reason than not having enough information, or because it is just so good, and we enjoy eating.

Conversely, if you actively knew that the french fries that you were eating could someday cause you to have high cholesterol, or eating sugary cereal could spike your blood sugar and increase your chances of having diabetes, or rapid weight gain, would you still eat those foods? I am sure that you are saying yes to yourself right now. The reason you are saying yes is that chronic diseases do not happen at once. Therefore, you are not at once worried about it. I waited until I was 45 years old and for my doctor to tell me that I had high cholesterol to improve my diet. You could potentially wait until then or take the chance of never having a chronic disease at all. Are you lucky or have great, healthy genes?

I am not blind; I know some people have never eaten anything green in their lives, and they are still going strong. I cannot say they do not have a pill box on their counter, but they could be living their best lives. I am simply offering you a practical alternative to medications, feeling tired, having aches and pains, being overweight, and dealing with chronic diseases.

Are you ready to take the plunge? If your answer is no, are you willing to start by eliminating at least one inflammatory food from your diet this week? We know that chronic inflammation can lead to chronic diseases. So, switching out those inflammatory foods with foods that reduce inflammation could be a positive step in the right direction. For example, try switching out a regular potato for a sweet potato. You might even try limiting white potatoes to once a week or less.

Another step in the right direction could be to start out by adding healthy foods to your diet. Do not worry about cutting your favorite foods just yet. Fuel your body with healthy foods for now.

This can also be helpful to you. One last simple step that you could take is to start paying attention to your body's response to food. Start adding probiotic foods to your diet to feed healthy bacteria in your gut. Start with having one probiotic and prebiotic food every day. There are all different ways to get started; you are the captain, and you steer this ship.

You decide how much or how little you will change your lifestyle. You can use my plans, or you can create your own. My wish is that once you begin your new journey, pay it forward to someone else.

Help someone else start their new journey. Tell anyone who will listen how to improve their health.

Additionally, I hope your takeaway from this book does not make you feel like this lifestyle change is a life sentence because it is not. It is enlightening, and I hope that it has motivated you to live healthier. Your eyes will be open to a whole new way of living, and you will love it. I cannot express enough how the changes have made me feel. I get most excited about knowing that I am healthy. You now have the power and the tools to make healthy changes and start your new life. Good luck, and feel free to let me know how you are doing with your progress at jenitabonisa@gmail.com. Also, if you need an ally or help getting started, I would love to provide that support to you as well.

Next Steps

I have given you a list of items to eliminate and swap out for safer alternatives. This list was not exhaustive, and there is so much more that can be substituted. Once you are ready to make further changes in your lifestyle, you can start swapping out these other harmful products in your home. Just keep in mind that there are some risks to many products that we use daily.

It is impossible to eliminate every threat. Therefore, focus on what is important to you and your family. The goal is to decrease the threat of chronic diseases and to feel healthy.

Stressing over what to swap and how much does nothing for your sanity. Do not add stress to your life because this will be counterproductive to the entire process.

Possible Items to Swap

• Clothing/Underwear

• Spice containers

Hair products/ beauty products

Blenders

Toothpaste

Toilet paper

Toothbrushes

Laundry sheets

Helpful Kitchen Gadgets

If you plan to fully immerse yourself in baking and cooking at home, here are a few items that will help you in this process. If you already own these items, you are in good shape. If you need to buy them, add them gradually. Good luck!

Kitchen Aid Mixer-they last the longest.

• Milk maker with a strainer.

• Glass food processor

Air popcorn machine

• Bread maker

• Glass, high-powered blender

• Glass spice jars with labels

• Crock pot

Tortilla Press

Ceramic tortilla warmer

• Stainless steel lemon squeez

Juicer

Ceramic mixing bowls

• Glass tea infuser (loose leaf tea)

Kris Gunnars, March 11, 2025, 10 Evidence-Based Benefits of Green Tea, Healthline, share.google U.R.L

Healthline Media. Cholesterol-Lowering Tips. Healthline. healthline dot com U.R.L U.R.L

Lizzie Streit, November 14, 2019, 5 Emerging Benefits and Uses of Chicory Root Fiber. Healthline, share.google U.R.L

My Food Diary. 2025. myfooddiary dot com U.R.L

2021, Nutrition Certification Course, Primolearn, primolearn dot com U.R.L

Nutrition Value. 2025. dietaryguildlines dot gov U.R.L U.R.L

The Lost Book of Herbal Remedies. 2024, June 10. facebook dot com U.R.L U.R.L

About the Author

Image summary: This is a portrait photograph. The image depicts a smiling woman with dark hair wearing a long-sleeved shirt. The subject appears happy and is looking directly at the camera.

Jenita Bonisa was born and raised in Indianapolis, Indiana. She is a mother of two wonderful children, Jocelyn and Conner Bonisa. She is married to her husband of 18 years, Richard Bonisa. She comes from a large family with eight siblings. She was raised in church and believes fully in putting God first in her life. She has a Master's in both Education and Business. She was a teacher for 16 years and then moved to the field of success coach.

She is now a life coach and focuses on academics, relationships, and nutrition. Her passion is to help others reach the highest level of a healthy, emotional, and physical lifestyle as she can.

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