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    Netgirl's Healthy Cookbook

    Member since Aug 2004

    Chef #156862

    From United States

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    About Me

    The recipes I collect and use most often are low-fat, low-sodium, low-sugar vegan recipes, using whole foods. I plan to add all of my healthful recipes here, in order to help others who are also interested in eating healthfully most of the time.

    I have obtained a lot of helpful information from physicians and nutritionists who believe that good nutrition equals good health. The list of people and books is so long, I stuck them at the bottom of this page. My favorite cookbooks are down there too.

    My Cookbooks page is more helpful if you sort it by author's order or alphabetically.

    Disclaimer: There is one cookbook of my favorite pre-healthful eating recipes that I could not bear to throw away...not just yet, anyway. I'm attempting to transform some of them into less harmful recipes.

    Favorite Foods

    My favorite foods are ones that help me eat to live well. I come from a Standard American Diet (SAD) background, and while I do still indulge in those foods occasionally, I don't keep ingredients to make them in my kitchen since my health has greatly improved by eliminating them from my daily life. Anyway, the more healthfully I eat and the more I read about it, the more I want to. I decided that my taste buds are not qualified to be in charge of my destiny, altough it is a constant struggle. Below is a list of favorite/not favorite things/information. I need all the help I can get with remembering all this, which is new to me and my family.

    Disclaimer: I am not a health professional. The information contained herein is what I've collected for my own personal use and to share with family and friends. This is a work in progress, but if you see that I forgot to add something, Z-mail me.


    Healthy diet with good nutrition helps your child become a better learner and be healthier, happier & well behaved!, A
    Dr. Fuhrman's Anti-ADHD Plan
    Neuromins® brand DHA omega-3 supplements for kids

    See wine.

    When I start to feel pollen irritating my eustachian tubes and sinus cavities, I reach for Bromelain Sinus Ease. I no longer get an annual/semi-annual cold. Sinus cavities are lined with delicate mucous membranes, which act as filters for your respiratory system. When attacked by allergies, pollutants, viruses or bacteria, they respond by becoming swollen and inflamed. This synergistically works to reduce sinus pain and the body's natural inflammatory response. It contains bromelain, (a protein-digesting enzyme found in pineapple), which helps inhibit the formation of prostaglandins that trigger the inflammatory response, quercetin (a potent bioflavonoid found in many plants; Nature?s Life gets theirs from the pod of a tropical tree of the Dimorphandra species), which reduces the inflamma­tory response by inhibiting release of pro-inflammatory leukotrienes, and Vitamin C (calcium ascorbate), which has mild antihistamine activity. It is recommended to take the three capsules per day between meals. Since bromelain is a proteolytic enzyme, if taken with a meal it will act on the protein in the food rather than the natural pro-inflammatory fibrin. More info is at:
    Their store locator is here:

    Mixing Methods

    Reasons to avoid it or seriously cut down are best explained if you click on the cows in the picture here:
    Here's an article about Mad Cow Disease:

    The 10 Most Important Blood Tests

    My doctor recently tossed my bottle of calcium carbonate because it can cause bones spurs and kidney stones and said that calcium citrate is better. In checking that out online, I read that the most absorbable form of calcium of all is called calcium bis-glycinate, so I'm going to ask about that next time. I previously read that you can't absorb more than 500mg at a time, so split up the doses throughout the day with the second or last one being at bedtime since your bones regenerate while you sleep. It should also be taken with magnesium (300-350 mg) and vitamin D (200 iu) to increase absorption. When calcium is compacted into a tablet, it doesn't break down as well in the digestive tract as capsules. I saw on a television news program than carbonated cola drinks (regular and diet) deplete your bones of calcium and no one has figured out why. I've also read that one in four men are at risk for osteoporosis. At a seminar, I was told about a study in Canada that led to schools having kids jump up and down 10 times at the end of each class since weight-bearing increases bone density. Here's more info:
    Commonly Asked Questions About Calcium Supplements
    Keep What You Take
    Good to the Bone
    Calcium citrate trumps calcium carbonate in osteoporosis studies
    Carbonated Cola Drinks Drop Bone Density in Women
    Osteoporosis in Men
    Bone growth and physical activity in children

    How to give yourself cancer in five easy steps
    Nutrition And Cancer
    Diet and nutrition are believed to play major roles in the occurrence of cancer in the U.S. Lung, *****, prostate, and colon cancers are the leading causes of cancer death, and each appears to be directly influenced by diet and lifestyle. The primary mechanism by which diet and cancer are related is through increased fat intake which leads to increased caloric intake which in turn promotes the proliferation and growth of cells. Additionally, nutrition can affect genetic change that then can go on to cause normal cells to become cancer cells.

    They use trans fat and way too much salt as a preservative. Isn't it also better to support locally owned restaurants? Just watch out for the ones who rely heavily on food service food or you'll run into the same problems. Here's an interesting article:
    If you'd like to see nutrition information added to restaurant menus, see this page:

    Here are some helpful ones:
    Acid & Alkaline Food Chart
    Additives, CSPI's Guide to Food
    Air Quality, 10 Simple Steps to Improve
    Bar Charts (I have these and love them in this order):
    Stain Removal (the compact one)
    Vitamins & Minerals
    Chef?s Math
    Herbs & Spices
    Brand Name Ratings
    (ratings of food products in the style of Consumer Reports)
    Chemicals in Your Body, 10 Simple Steps to Help Reduce the Level of (scroll down)
    Grains, Go-to
    Menopause and Beyond, A Dietary Prescription for
    Omega 3 Fats: For Those That Don?t Eat Fish
    Testosterone Production, 10 Simple Steps To Skyrocket Your Natural
    Yoga Styles or Yoga Paths or Types Of Yoga

    Eat Healthy, Feel Great
    Eat Your Colors! A Puzzle Book (Sesame Street Happy Healthy Monsters) Reading level: Baby-Preschool
    Good Enough to Eat: A Kid's Guide to Food and Nutrition
    How to Teach Nutrition to Kids
    Kitchen Fun for Kids: Healthy Recipes and Nutrition Facts for 7-To 12-Year-Old Cooks
    Kiwi Magazine (growing families the natural and organic way) Available by subscription or on newsstands at Whole Foods, Wild Oats, Barnes & Noble, Borders, Target, and more.
    10 Of The Worst And Best Children's Foods
    ABC'S Of Teaching Nutrition To Your Kids, The
    Healthy Snacks
    Spotlight On What Teens Eat, What They Need: Parent Fact Sheet
    Tips For Families

    What Are Healthy Levels of Cholesterol?
    Measuring Cholesterol
    Common Lab Values in Lipids (Fats)
    Testing your blood to avoid cardiovascular disease
    Guide To Lab Tests
    Hypercholesterolemia and Lipid Profiles (scroll down)
    7 Tips For Lowering Your LDL Cholesterol
    97 Recommendations to Lower Your Cholesterol
    Lowering Cholesterol and Blood Pressure:
    With Omega-3 Oils

    I read it's a problem. Getting a C-Reactive Protein blood test at your next physical will give you your level. Here's more info:
    New blood test may be best predictor of heart attack
    Eating Food Cooked At High Temperature Accelerates Aging

    Healthy ones are hard to find. Here are some that I keep on hand:
    Amy's (Light In Sodium products)
    Favorite - Brown Rice Bowl
    Dr. Praeger's Sensible Foods
    Favorite - Spinach Pancakes
    Veggie Patch Veggie Burgers (produce section)
    Favorite - Garlic-Portabella Burgers
    Omega Foods Wild Salmon Burgers (freezer section)
    Serve them on Alvarado Street Bakery's Sprouted Burger Buns (frozen)
    And with Alexia's Sweet Potato Fries
    Health Valley
    Favorites - Veggie Chilis, Vegetable Broth
    Boar's Head Low Sodium Turkey
    Serve it on Alvarado Street Bakery's No-Salt Sprouted Multi-Grain Bread (frozen)
    Ezekiel 4:9 Sprouted Grain English Muffins
    Garden Of Eatin' No Salt Blue Corn Tortilla Chips
    Enrico's All Natural Salsa
    Favorite - Hot with No Salt Added
    (I sometimes make guacamole by mixing some with an avocado)
    Cool Fruits Freezer Pops (no sugar/artificial sweetener)
    Here's an article about why "healthy" frozen foods may not be:

    I've been trading in cookbooks I no longer use via and people are sending me ones I would rather have! Here's more info: 
    What the Book Club is all about... 
    They help avid readers Swap, Trade & Exchange Books for Free. It's easy: List books you'd like to swap with other club members. Once a book is requested, mail it to the club member. 
    In return, you may choose from 5,032,798 available books! 
    - Books you request are mailed to you for free. 
    - No late fees. No hidden charges. 
    They're NOT just Paperback Books! Enjoy trading Hardbacks, Audio Books, Textbooks and more. 
    Go to 
    If you sign up, please list me (netgirl) under "referral".

    Powdered milk controversy

    They're full of all kinds of additives. I do miss the occasional sandwich, though, so when I do have one, I go with Boar's Head. Twelve of their products have been certified by the American Heart Association. Many of their meats and cheeses are qualified for inclusion on the Feingold Association food list for persons on food sensitive diets. Some are reduced in sodium. Here's their link:

    Type 2 (formerly known as adult onset) is primarily caused by diet/lifestyle factors. If you would like to reverse it, here's a book co-authored by my favorite dietitian, Brenda Davis, entitled Defeating Diabetes:
    Here's the one from one of my favorite physician author/speakers, Neal Barnard, the founder of the Physician's Committee for Responsible Medicine (
    Dr. Neal Barnard's Book on Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs

    Rate your current dietary plan here:

    Here's a Consumer's Guide for preparing an emergency food supply:
    I added the Emergency Food Storage & Survival Handbook (Everything You Need to Know to Keep Your Family Safe in a Crisis) book to my Amazon wishlist, but I see that there are many others on their website, so I'm going to have to spend some time checking them out.
    I found How to Survive Anything, Anywhere at Barnes and Noble. It also covers preparedness for things like self-defense and surviving an airplane crash or a house fire.

    Nutrition and eczema: from antioxidants to zinc
    Treating eczema with nutrients - Nutritional Influences on Illness

    MSG and Aspartame

    I don't enjoy it and I've heard I probably never will, but it's got to be done.
    You On A Diet Workout DVD
    An Exerciser's Guide To Breathing


    See chain restaurants, above. For more info, check out these sites:

    Palm oil

    1) Soluble (gums, pectin)
    Benefits: helps lower cholesterol level
    Gums: oats, legumes, guar, barley
    Pectin: apple, citrus fruits, strawberries, carrots
    2) Insoluble (cellulose, hemicellulose, lignin)
    Benefits: insoluble fibers move waste through the intestinal tract without being digested; add bulk and softness to stool, decrease gastrointestinal transit time
    Cellulose: whole-wheat flour, bran, vegetables
    Hemicellulose: bran, whole grains
    Lignan: mature vegetables, wheat, fruit with edible seeds, such as strawberries

    Dr. Oz says we pass gas 14 times per day on average and that any bad smells comes from consuming foods containing sulphur. Here's more info:
    Food Data Chart - Sulphur

    I drink a smoothie containing flax oil three days per week for the 8 grams of omega-3. The recommendation from the US government agencies is usually 1.5 to 2 teaspoons of flax oil per day to supply omega-3 fatty acids for a 2000 kcal diet. The seed gives you more in the way of fiber, but you can get more omega-3 from the oil. 1 tablespoon of flax oil equals 2 tablespoons of ground flaxseed. As with any food, it's best to buy it in its wholest state and grind it yourself. Keep it (and all seeds and nuts) in the refrigerator or freezer. If you go for the oil, choose Barlean's because it's is pure, unfiltered, unrefined, cold pressed daily, made to order for your health food store, air-delivered and dated for freshness. Flax seed oil contains phytoestrogens, which may help to alleviate PMS symptoms and are extremely beneficial in off-setting the unpleasant physical manifestations of menopause, particularly night sweats and hot flashes. Here's more info:
    Just The Flax: A "miracle" seed comes down to earth
    The World's Healthiest Foods
    Flax - A Healthy Food
    Flax Seeds and Flax Oil
    Flaxseed Oil
    PMS is a real sydrome with real treatment options
    Flax: Frequently Asked Questions
    Flax Seed
    Lowering Cholesterol and Blood Pressure:
    With Omega-3 Oils

    FOOD/HEALTH ARTICLES (needs to be moved to end of page)
    Here are some good ones:
    Basic Foods
    The Food-Mood Connection
    Foods to Avoid or Limit
    Nutrition Articles (an archive of many)
    Oprah Favorite Dr. Oz Offers 10 Healthy Tips for '07{583B2E4F-AE36-4F7B-BE1E-936F8D2FB3F1}
    'Superfoods' Everyone Needs
    Ten Foods You Should Never Eat
    Ten Super Foods For Better Health

    There's lots of it here:

    Learn about all your favorite fruits, including nuts and berries: how to select the best, how to keep them fresh, and some surprising new ways to prepare them in the kitchen.
    Eating 5 or more servings of colorful fruits and vegetables a day is part of an important plan for healthier living. That?s because deeply hued fruits and vegetables provide the wide range of vitamins, minerals, fiber, and phytochemicals your body needs to maintain good health and energy levels, protect against the effects of aging, and reduce the risk of cancer and heart disease.

    They prevent heart disease and colon cancer, improve insulin metabolism, and are rich in antioxidants.
    Here's The Inside Story from the Nutrition Action Healthletter:
    Five great grains to add to your diet:
    Sprouted grains:

    It's a broad-spectrum anti-pathogen. I bought some to use as a produce wash, but have read more about it since. Now we add several drops to our morning shot of pomegranate juice. Here's more info:

    Shopper's Guide to Pesticides in Produce
    Seafood Selector, Best and Worst Choices

    My personal standards is to keep as close to this list as possible:
    Fresh organic vegetables
    Whole grains
    Fresh organic fruits
    Nuts (raw, unsalted)
    Fish (wild salmon or other safe fish)
    Organic poultry
    Organic, Omega-3 enriched eggs
    Cold-pressed olive or canola oils
    Canola oil margarine or butter
    Unrefined sweeteners
    Here's the Healthy Eating Pyramid from Harvard:
    Definition Of "Healthy" On Food Labels
    Health Claims On Food Labels
    FDA Proposes Definition For Whole Grains

    Dr. Dean Ornish's Program for Reversing Heart Disease: The Only System Scientifically Proven to Reverse Heart Disease Without Drugs or Surgery

    The US Department of Agriculture (USDA) prohibits the use of all hormones in the raising of hogs or poultry in the United States. Therefore, any poultry or pork labeled "hormone-free" is misleading.

    Do You Have Undiagnosed Hypoglycemia?
    Hypoglycemia (Low Blood Sugar)

    Nutrients keeps immune system in balance
    Pathogen destroyers give the immune system a helping hand. Here's an article about the "fantastic four" (oil of wild mountain oregano, olive leaf extract, grapefruit seed extract, and garlic):
    I take these the week before, during, and a few days after traveling, especially by plane or to another part of the country where I don't know what is blooming and whether or not it will irritate me. I see no point in taking chances with that when it would just spoil my fun. I did not get sick when I returned from my last convention. Most of the other attendees did.
    Bromelain Sinus Ease (see Allergy Relief above for more details)
    Their store locator is here:
    Esberitox® (supercharged echinacea)
    Astragalus (in liquid form from the health food store)


    Stoney end: twenty easy ways to eliminate kidney stones

    How to peel a kiwifruit

    The easiest appliance for making smoothies (a great place to hide flax oil). You can usually find them at your local Walgreen's, etc.

    Is Your Meat Fit To Eat?
    A brochure that provides a general overview of factory farms and commercially produced meat, including detailed information on the negative effects of factory farming, such as health risks, environmental pollution, threat to family farms, and endangered animal welfare, while also featuring information on why sustainable farming is the solution.
    Glossary of Meat Production Methods
    An easy reference of sustainable farming practices and their definitions. Terms include pasture-raised, organic, cage-free, non-confined, no added hormones, no antibiotics, and more.


    It's for baby cows. Because cows are not built to produce as much milk as we're forcing them to, they are prone to a painful udder infection called mastitis. When they are milked, pus and bacteria from the infection flow right along with the milk. This has been linked to causing Crohn's disease in humans. Read more here:
    Here's a great article about milk and small children:

    I avoid it. If you do too, here's a list of other names it goes by:

    In general, eating a variety of fresh, whole (unprocessed) plant foods has proven hormonally and metabolically favourable compared to eating a monotonous diet based on processed foods. In particular, consumption of whole plant foods slows digestion and provides higher amounts and a more favourable balance of essential and vital nutrients per unit of energy; resulting in better management of cell growth, maintenance, and mitosis (cell division) as well as regulation of blood glucose and appetite. A generally more regular eating pattern (e.g. eating medium-sized meals every
    3 to 4 hours) has also proven more hormonally and metabolically favourable than infrequent, haphazard food intake.
    Nutrition Analysis Tool
    Phytochemicals as Nutraceuticals
    Nutrition and healthy eating
    Ultimate List of Nutrition Resources


    A Primer on Cooking Oils

    Omega 3 Fats: For Those That Don?t Eat Fish
    Benefit of Omega 3 Eggs

    Shopper's Guide to Pesticides in Produce EWG always recommends buying organic, but we know you can't always find it. Our new Guide features the 12 fruits and veggies with the most and least pesticides so you'll know which ones to buy organic, and which conventionally-grown ones are okay when organic isn't available.
    Is Whole Foods Wholesome?
    The dark secrets of the organic-food movement.
    Organic Feuds
    Now that you can find organic everything from frozen burritos to soap to farmed shrimp, this fast-expanding industry is showing some growing pains. Recently, the organic family feuded over legislation that, some argued, would dilute the standards that consumers have come to trust.
    Seeds of Crisis for Organic Farms
    Over the past five years or so, while transnational corporations were buying up crop seed companies -- corn, soybeans and cotton -- a Mexican billionaire named Alfonso Romo was quietly acquiring vegetable seed companies (lettuce, carrots, tomatoes, etc.). By the time Monsanto, DuPont and Dow turned their attention to salad bar foods, Romo had already cornered the market, The Wall Street Journal reported in a front-page story in January 1999, noting that, "Now 40% of all vegetables sold in the U.S. supermarkets derive from Mr. Romo's seeds." The Journal interpreted this as a very shrewd business maneuver. As an organic farmer, I read it and thought, "We are about to lose our seed sources."

    One of the juices containing the highest amounts of antioxidants and it may help fight atherosclerosis. We have 1/4 cup with several drops of grapefruit seed extract added every morning. More info is here:

    I found it extremely easy to give up pork after reading an article entitled Boss Hog in a recent issue of Rolling Stone. Even if you're not interested in giving up pork, please read it to consider why Smithfield pork products are best avoided:
    Here are more articles on the subject:

    Here's a list of top ten power foods for pregnant and nursing women:
    The Importance of Essential Fatty Acids For Pregnant and Nursing Women

    Food companies care about their stockholders, not you. If you need a list of reasons to avoid them, click here:


    Your Guide to Quackery, Health Fraud, and Intelligent Decisions

    The portion sizes are out of control, so plan to split a meal with a friend and add an extra salad with house-made dressing. Here are some tips for eating out:

    According to Joel Fuhrman, MD, author of Eat To Live, it causes your blood vessels to thin, which can never be reversed. He said that's why vegetarians aren't really living longer; they're just dying of strokes instead of heart disease. He suggests leaving it out of recipes and instead using it sparingly on your plate, so that the salt is closer to your tastebuds.
    To read more about its addictive qualities, click here:
    To kick the habit, click here:
    The RealSalt® Difference
    Compared to RealSalt brand salt, many sea salts appear stark white because they have undergone a harsh refining process. Unlike RealSalt, these salts are filled with silicates, dextrose, and other additives. By contrast, RealSalt is an all-natural, kosher-certified sea salt extracted from deep within the earth, crushed, screened, and packaged. RealSalt's unique flecks of color are the result of more than 50 natural trace minerals essential to human health (including natural iodine!).

    Seafood Selector, Best and Worst Choices

    Earthshoes (with Negative Heel® technology)
    The heart of any shoe is its sole. In the case of Earth® it is our inclined Negative Heel® technology originated by Danish Yoga master Anne Kalsø to naturally align your body. Earth latex rubber or Dura-Light soles feature an exclusive rocker design to promote a natural walking motion. Every Earth foot-bed is fitted with Gelron2000®, a high tech EVA urethane compound that molds to the shape of your foot for a true custom fit that lasts for years.

    Whole Foods Market
    Founded in 1980 as one small store in Austin, Texas, Whole Foods MarketR is now the world's leading retailer of natural and organic foods, with 191 stores in North America and the United Kingdom. To date Whole Foods Market remains uniquely mission driven: We're highly selective about what we sell, dedicated to stringent Quality Standards, and committed to sustainable agriculture.
    Fresh Market
    The Fresh Market was founded on one simple idea: To bring neighbors, family and friends products they could savor and appreciate. We strive to deliver a shopping experience that is out of the ordinary and delights and surpasses your expectations every time you visit!
    World's largest, directory of eco-friendly and holistic health products

    It affects your weight, among other things. Some people believe that sleeping according to a 90-minute cycle is more important than getting 8 hours. Here's more info:
    Perchance to Eat: How Sleep Affects Your Weight
    The power of the Sleep Cycle
    Polyphasic sleep
    Circadian rhythm
    8 Infant Sleep Facts Every Parent Should Know

    Here's a list of simple no-cook healthy snack ideas. The article is aimed at snacks for children, but I think it would apply to anyone looking for healthy snack ideas.

    The Care And Handling Of Soy
    A guide to using and storing everything from miso to tofu
    From Vegetarian Times magazine

    I don't use it due to the salt/sodium content. When a recipe calls for it, I substitute Bragg Liquid Aminos. Some people say it's not healthy. Here's more info:
    Many raw foodists and others believe that Braggs Amino Acid, a non-fermented soy sauce available in health food stores all over the world, is a neurotoxin and unhealthy to ingest and that soy itself is dangerous for the health.
    Every so often the following group of articles enjoys a resurgence of airtime in the raw-food community.

    Dried fruit, grains, and nuts should be stored in the refrigerator. I use plastic shoeboxes (without the lids) for bins to separate foods. On the bottom shelf I have three. One for dairy products, such as margarine and parmesan cheese. We top our spaghetti with parmesan, so I buy rinds for cheap from Whole Foods Market and use a Microplane to grate them. Their Home Series line includes a grater attachment for protecting your hands when grating small or thin foods, such as the parmesan rinds. I found that at Williams-Sonoma. The other two bins are used for our nuts and dried fruits. There's just enough room beside the three bins for a carton of eggs. Yogurts can be stacked conveniently on top of the egg carton. I also but a bin on one side of the produce drawer to hold rices and home-made mixes, which contain the measured dry ingredients for my favorite recipes. I store my flours in airtight glass flour jars I found at World Market along the back of the top shelf. I plan to buy a flour mill someday, so I guess those jars will end up holding whole grains. Here's more info:

    Find ways to deal with it. According to Dr. Oz, abdominal fat is an indication of how well you cope, no matter what your brain is telling you.
    Seven Simple Ways To Reduce Stress

    SUBSCRIPTIONS (needs to be moved to end of page)
    I think these are worth having:
    The Green Guide
    Natural Home Magazine
    Nutrition Action Healthletter (NAH)
    Published by the Center for Science in the Public Interest (CSPI), an independent non-profit consumer health group, founded in 1971. CSPI advocates honest food labeling and advertising, safer and more nutritious foods,and pro-health alcohol policies. CSPI's work is supported by NAH subscribers and foundation grants. CSPI accepts no government or industry funding. NAH, first published in 1974, accepts no advertising.
    If I had extra time and money, I'd get these:
    Natural Health
    Vegetarian Times

    3 Easy Steps To Sustainability
    A great introduction for those who have just learned about sustainability and want to know what to do next.
    The Eat Well Guide is the easiest and most comprehensive way for you to find wholesome, fresh, sustainable food in the US and Canada.

    Understanding sugar and the alternate sweeteners and making some healthful decisions
    How Sweet it Is (health risks of sugar substitutes and benefits of natural sweeteners)
    The Sugar-coated Truth
    Sweet Facts You Should Know About Sugar
    Cane Sweeteners Masquerading as ?Healthful?
    On the Sweet-Tooth of a Dilemma: Don't look now, but good ol' sugar has made a comeback at the health food store
    10 Tips for Wise Sugar Use
    Guide To Using Natural Sweeteners
    Guide to Natural Sweeteners (scroll down for Substitutions)
    Beat Your Sugar Cravings
    The Dark Side of High Fructose Corn Syrup
    Sugar coated: We're drowning in high fructose corn syrup. Do the risks go beyond our waistline?
    Fructose: Maybe Not So Natural...and Not So Safe
    Aspartame Dangers Revealed!
    A soda alternative that I rely on is The Switch, a 100% juice carbonated beverage with no added sugar or artificial sweeteners. There are no artificial flavors, colors, or preservatives either. These are their flavors and my ratings: Fruit Berry (**), Orange Tangerine (**), Citrus Blend (***), Watermelon Strawberry (*), Apricot Peach (**), Lemonade (**), Cranberry Ginger (*), Black Cherry (***), Tropical Punch (*), Grape (**), Orange Mango (**).
    A friend of mine wrote about Coke:
    Have you ever wondered why Coke comes with a smile? It?s because it gets you high. They took the cocaine out almost a hundred years ago. You know why? It was redundant.
    * In The First 10 minutes: 10 teaspoons of sugar hit your system. (100% of your recommended daily intake.) You don?t immediately vomit from the overwhelming sweetness because phosphoric acid cuts the flavor allowing you to keep it down.
    * 20 minutes: Your blood sugar spikes, causing an insulin burst. Your liver responds to this by turning any sugar it can get its hands on into fat. (There?s plenty of that at this particular moment)
    * 40 minutes: Caffeine absorption is complete. Your pupils dilate, your blood pressure rises, as a response your livers dumps more sugar into your bloodstream. The adenosine receptors in your brain are now blocked preventing drowsiness.
    * 45 minutes: Your body ups your dopamine production stimulating the pleasure centers of your brain. This is physically the same way heroin works, by the way.
    * >60 minutes: The phosphoric acid binds calcium, magnesium and zinc in your lower intestine, providing a further boost in metabolism. This is compounded by high doses of sugar and artificial sweeteners also increasing the urinary excretion of calcium.
    * >60 Minutes: The caffeine?s diuretic properties come into play. (It makes you have to pee.) It is now assured that you?ll evacuate the bonded calcium, magnesium and zinc that was headed to your bones as well as sodium, electrolyte and water.
    * >60 minutes: As the rave inside of you dies down you?ll start to have a sugar crash. You may become irritable and/or sluggish. You?ve also now, literally, pissed away all the water that was in the Coke. But not before infusing it with valuable nutrients your body could have used for things like even having the ability to hydrate your system or build strong bones and teeth.
    * This will all be followed by a caffeine crash in the next few hours. (As little as two if you?re a smoker.) But, hey, have another Coke, it?ll make you feel better.

    There are various types of green tea. If you've tried green tea, but only in the form of tea bags and brewing in the usual method, I urge you to try buying some leaves from your local health food or tea store and paying attention to water temperature. I've read that if you allow the water to boil, it will result in bitter tea. I also suspect that green tea, sold in the form of teabags, might be a lesser quality tea. Unfortunately, I heard a naturopath state that the antioxidant benefits could only be achieved if the tea was steeped for several hours, but I haven't verified that yet. Still, I bought a "thermos" from China that allows a large amount of tea to be steeped and transported. It does not, however, keep the tea warm.
    Here's more info on tea:
    Here's the link to a tea thermos. The one I bought on eBay was larger and had a carrying strap.

    Selenium Deficiency: The Role of Selenium in Immune System and Thyroid Health

    Tomatoes: Ketchup & Beyond

    Even the USDA says it's worse than saturated fat and they've said there is no recommended daily allowance. While the inclusion of trans fat has been added to nutrition labels, you still need to make sure there are no hydrogenated or partially hydrogenated fats in the ingredients list. Food companies can list their trans fat grams as zero as long as there is one-half gram or less per serving, so what they're doing is reducing the size of their servings in order to make it so. Some manufacturers who have done away with hydrogenated and partially hydrogenated oils are substituting tropical oils. Although this is an improvement, they're the least healthy of the saturated fats. You can read more here:

    Portable meals and snacks for healthy travels

    Learn here the many varieties of your garden favorites, how to select the best from the supermarket, their uses and preparation, nutrition information . . . everything to get the most from your vegetables.
    Eating 5 or more servings of colorful fruits and vegetables a day is part of an important plan for healthier living. That?s because deeply hued fruits and vegetables provide the wide range of vitamins, minerals, fiber, and phytochemicals your body needs to maintain good health and energy levels, protect against the effects of aging, and reduce the risk of cancer and heart disease.

    Here are six arguments for eating a vegetarian meal more often:
    Vegetarian Starter Kit
    Restaurant Vegetarian Starter Kit (for restaurants who want to add more vegetarian dishes to their menus)
    Join your local vegetarian society, even if you're not a vegetarian. Most have a monthly pot-luck dinner where you get an opportunity to try vegetarian dishes before you take the time to make the recipe yourself. Find the nearest group here:
    Or here:
    Vegetarianism: Healthful but Unnecessary

    A comparison of plant-based multi-vitamins is here:
    I take Dr. Fuhrman's brand since I limit sodium intake. Here's more info:
    B6 is destroyed by alcohol, so I take it the day after having any. Here's some info:
    If you eat vegetarian most of the time, you need to supplement with B-12 sublingually instead of getting it in your multi-vitamin. Here are some articles:
    Calcium is important for everyone. One in four American men develops osteoporosis. It must be taken with Vitamin D to be absorbable. Only 500mg can be absorbed at one time, so you have to take it multiple times per day. Here's info:
    Here's a food-based variety:
    DHA is important for vegans. Neuromins® brand DHA supplements are an excellent source of DHA omega-3:
    Whole Foods Diet: Beyond Vitamins

    It may be more important than eating healthy, in that it improves mood so that you'll be more likely to want to eat healthy, but don't drink at mealtime since it dilutes digestive juices. The definition of dehydration is the loss of water and salts essential for normal body function. According to the Mayo Clinic, it is generally the case that if you drink enough fluid so that you rarely feel thirsty and produce between one and two liters of colorless or slightly yellow urine a day, your fluid intake is probably adequate.
    It's especially important for older adults to stay hydrated since their sense of thirst diminishes as you age. Seniors who have relocated to areas where the weather is warmer or dryer than the climate they are accustomed to are even likelier to become dehydrated unless they make it a practice to drink even when they are not thirsty. An infant who does not wet a diaper in an eight-hour period is dehydrated. Here are some articles I found helpful:
    Living Stress-Free ~ Naturally!
    Preventing dehydration - a healthy adult should drink 8 to 10 cups of water per day
    Water: How much should you drink every day?
    For those who need flavor added:
    True Lemon (free samples available)
    Water Sensations (free samples-you pay $1.75 shipping)

    The resveratrol from one glass of red wine three or four times a week may be enough to starve any nascent cancer cells, the scientists say.,5778,s1-1-55-162-4610-1,00.html
    "Moderate alcohol drinking, less than 25 grams per day, has a favorable role on cardiovascular disease risk," states Professor Carlo La Vecchia, co-author of the article. "[However] it is associated with increased risk of cancers of the upper digestive tract and larynx, and also of the intestines, liver, and *****." The article lists primary liver cancer, cancers of the female ***** and of the large bowel in both sexes, as being associated with alcohol drinking. Further death from diseases including cirrhosis, chronic pancreatitis, hypertension and stroke are strongly related to alcohol drinking."
    In a study of 696 women diagnosed with epithelial ovarian cancer and a control group of 786 cancer-free women, scientists found that women who drank any amount of beverage alcohol seemed to enjoy a reduced risk of ovarian cancer. On average, those who consumed less than one drink of wine, beer or liquor per week showed a 20 percent reduction in the risk for this cancer; women who reported consuming of around 25 grams per day of alcohol (two standard drinks) showed only about one-half the risk of ovarian cancer compared with non-drinkers.
    Alcohol Consumption and the Risk of Cancer
    A Meta-Analysis
    Bottle of Wine 750 ml 4 - 6 oz. glasses

    The Hormone Survival Guide for Perimenopause
    by Nisha Jackson, Ph.D.
    This guide explains the significant changes in mood, weight, sex drive, and well-being that women between the ages of 35-50 experience during the years leading up to menopause, as well as ways for women to regain control of their hormonal imbalances.

    Stonyfield Farm
    The largest organic yogurt producer and a leading advocate for organic food production in the U.S. The entire Stonyfield Farm yogurt line contains inulin, a natural dietary fiber found in over 35,000 common foods like artichokes, asparagus, onions, garlic, raisins and bananas. The inulin used in Stonyfield Farm yogurts comes from chicory roots. Previous studies demonstrate that the inulin used in Stonyfield Farm yogurts increases calcium absorption by as much as 20 percent. A newly published study in the American Journal of Clinical Nutrition shows that inulin increased calcium retention or bone density in adolescents by 15 percent. This increase in calcium absorption and bone density resulted after supplementing the diet with 8 grams of inulin.


    RESOURCES (in order of preference):

    Mehmet Öz, MD and Michael Roizen, MD
    YOU: The Owner's Manual: An Insider's Guide to the Body that Will Make You Healthier and Younger
    YOU: On A Diet: The Owner's Manual for Waist Management
    YOU: The Smart Patient: An Insider's Handbook for Getting the Best Treatment
    The Dorm Room Diet

    Walter Willett, MD
    The Nutrition Source: Knowledge For Healthy Eating (Department Of Nutrition, Harvard School Of Public Health)
    Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating
    Willett issues his pronouncements on nutrition atop a mountain of evidence.
    He heads the largest, longest-running and most respected study on the relationship between nutrition and human diseases. Science Watch, a publication that tracks trends in basic research, reported last June that in the entire field of medicine, Willett and his colleagues "account for three of the Top Ten papers," as ranked by average citations per year.

    Greg Hottinger, RD
    The Best Natural Foods on the Market Today: A Yuppie's Guide to Hippie Food The information there, including the book The Best Natural Foods On The Market Today: A Yuppie's Guide To Hippie Food, was written to help empower you, your family, or someone else you love to start down the road of healthier eating.

    Brenda Davis, RD
    The New Becoming Vegetarian: The Essential Guide To A Healthy Vegetarian Diet Becoming Vegan: The Complete Guide To Adopting A Healthy Plant-Based Diet Defeating Diabetes

    Neal Barnard, MD
    Physicians Committee for Responsible Medicine A nonprofit organization that promotes preventive medicine, conducts clinical research, and encourages higher standards for ethics and effectiveness in research.
    Breaking the Food Seduction: The Hidden Reasons Behind Food Cravings---And 7 Steps to End Them Naturally
    Dr. Neal Barnard's Book on Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs

    Joel Fuhrman, MD
    Joel Fuhrman M.D. is a board-certified family physician who specializes in preventing and reversing disease through nutritional and natural methods.
    Eat To Live: The Revolutionary Formula For Fast and Sustained Weight Loss Fasting and Eating for Health, A Medical Doctor's Program For Conquering Disease Disease-Proof Your Child: Feeding Kids Right

    Dean Ornish, MD
    Eat More, Weigh Less: Dr. Dean Ornish's Life Choice Program for Losing Weight Safely While Eating Abundantly Dr. Dean Ornish's Program for Reversing Heart Disease: The Only System Scientifically Proven to Reverse Heart Disease Without Drugs or Surgery

    Andrew Weil, MD
    The Beginner's Guide To Healthy Eating
    Eating Well For Optimum Health: The Essential Guide To Food, Diet & Nutrition The Healthy Kitchen

    Joy Bauer, RD
    Complete Idiot's Guide To Total Nutrition The 90/10 Weight-Loss Plan: A Scientifically Designed Balance of Healthy Foods and Fun Foods

    John McDougall, MD
    Dr. McDougall's Health and Medical Center John A. McDougall, M.D. is a physician and nutrition expert who teaches better health through vegetarian cuisine. John A. McDougall, MD. has been studying, writing and "speaking out" about the effects of nutrition on disease for over 30 years.
    The McDougall Program: 12 Days to Dynamic Health
    Marion Nestle
    What To Eat: An Aisle-By-Aisle Guide To Savvy Food Choices & Good Eating Food Politics: How the Food Industry Influences Nutrition and Health Safe Food: Bacteria, Biotechnology, and Bioterrorism Taking Sides: Clashing Views on Controversial Issues in Food and Nutrition

    Michael Greger, MD
    Dr. Greger is a physician, author, and internationally recognized professional speaker on a number of important public health issues. Dr.
    Greger has been invited to lecture at countless universities, medical schools and conferences around the world, including the Conference on World Affairs, the International Bird Flu Summit, and the National Institutes of Health.
    Maximum Nutrition: Transitioning Towards a Plant-Based Diet

    Joseph Mercola, OD
    The Best Natural Health Information and Newsletter

    John Robbins
    Diet for a New America: How Your Food Choices Affect Your Health, Happiness and the Future of Life on Earth The Food Revolution: How Your Diet Can Help Save Your Life and Our World Reclaiming Our Health: Exploding the Medical Myth and Embracing the Sources of True Healing

    Vegetarian Resource Group
    A non-profit organization dedicated to educating the public on vegetarianism and the interrelated issues of health, nutrition, ecology, ethics, and world hunger. In addition to publishing the Vegetarian Journal, VRG produces and sells cookbooks, other books, pamphlets, and article reprints.

    Vegetarian Times
    Vegetarian Times delivers all the information readers need to live a more healthful lifestyle. Every month our magazine provides a variety of delicious, staff-tested vegetarian and vegan recipes as well as cooking tips and entertaining suggestions. Also found in our pages is comprehensive coverage of the latest research on health, nutrition and fitness.

    I either find these helpful or have them on my Amazon wishlist. See Cookbooks (below) for my favorite cookbooks.

    Color Code: A Revolutionary Eating Plan for Optimum Health, The

    Dictionary of Healthful Food Terms

    Eating On The Run

    Encyclopedia of Vegetables & Vegetarian Cooking, The Complete

    The Food Substitutions Bible: More than 5,000 Substitutions for Ingredients, Equipment and Techniques

    Good Food: The Comprehensive Food and Nutrition Resource

    HealthSmart Personal Health Organizer

    Healthy Dining Guide, ViVa's (I keep this one in my car)

    Healthy Highways: The Road Guide To Healthy Eating (I keep this one in my car)

    A Homeopathic Handbook of Natural Remedies: Safe and Effective Treatment of Common Ailments and Injuries

    The Pleasure Trap: Mastering the Hidden Force That Undermines Health & Happiness

    Prescription for Nutritional Healing: A Practical A-to-Z Reference to Drug-Free Remedies Using Vitamins, Minerals, Herbs & Food Supplements

    Restaurant Confidental (I keep this one in my car)

    SuperFoods Rx: Fourteen Foods That Will Change Your Life

    These are my favorites or ones on my wishlist.

    The Healthy Cook: The Ultimate Illustrated Kitchen Guide to Great Low-Fat Food

    The No-Salt, Lowest-Sodium Cookbook

    The No-Salt, Lowest-Sodium Light Meals Book

    The No-Salt, Lowest-Sodium Baking Book

    Pocket Vegan (an iPod based vegan recipe database with 277 select recipes)

    My Banners

    Over 475,000 Recipes Network of Sites