Adding Healthy Foods to Your Diet

Eat Sweet Potatoes! Why sweet potato?

One medium-sized baked/steamed sweet potato contains:

  • nearly 700 mg of potassium
  • more than 28,000 IU (international units) of vitamin A which is 561% of your recommended daily value

Stop taking synthetic vitamin A usually listed as ” Beta-Carotene (Vitamin A Precursor) and eat organic Japanese yam.

The local Whole Foods has one labeled as “Japanese Organic Yam” which has purplish skin color. Simply cut into 2-3 pieces and steam. Peel the skin off, dash of sea salt and eat. Roast (350 F / 60 min) with olive oil with other vegetables like beets, asparagus, carrots make the vegetables sweet.

Leave them on the kitchen table – your family member will start eating before you know it. It’s surprisingly sweet and very filling – good for you !!!

Other Ways to Add to Your Diet

  • Green – Organic barley grass, wheat grass, chlorella and spirulina
  • Antioxidant fruits – Acai, pomegranate, goji, wild blueberry and resveratol
  • Organic Vegetables – Kale, spinach, broccoli, parsley, cauliflower, cabbage, red
  • cabbage, brussel’s sprout, beet
  • For Metabolism and Energy – Match green tea, fucoxanthin, African mango, (and some believes “green coffee”)
  • Adaptogen herbs -Ashwagandha (for adrenal and thyroid health), rhodiola, ginseng, maca and cordyceps
  • Detoxification compounds – Milk thistle, turmeric, cilantro and kombucha
  • Digestive nutrients – Aloe leaf, bromelain, peppermint, probiotics and enzymes

Healthier Choices

Coconut Oil

So many benefitsTropical Traditions – please read the benefits of coconuts oil and start using today – 9 Amazing benefits of Coconuts oil – take a look!

Coconut Butter

Artisana raw 100% Organic Coconut Butter order online : or by Amazon.com

Butter

The top 4: Choose “Grass-fed” butter like (the local trader joes started to carry Kellygold for 2.99) Smjor, Lurpak, Kellygold, Anchor, Organic Valley

Olive Oil

This is the oil used as salad dressing. Cooking – use coconut oil or coconut butter/ghee. This is my favorite brand (order online).

Ghee “Organic Clarified Butter”

Ghee- Mostly used by Indian cooking. As same as Coconuts oil / butter, this is great butter to cook, sautee vegetables : or by Amazon.com (item #2).

Red Palm Fruits Oil

Very Stable oil… So many benefits. Used for many years in countries where palm trees grow. Tamie’s recommendation – Okonatur or Jungle Red Palm Fruits Oil

Milk / Yogurt – Almond milk, rice milk and coconut milk

SO Delicious – You can make your own Almond milk – very easy ! Yogurt – try SO delicious coconut milk yogurt PLAIN !

Soft Drinks

Malta Goya (Goya Foods), Pepsi One (PepsiCo) both contain potential carcinogen chemical called 4-Mel. Stay away! Check this chart and think twice!

Almond butter

Healthier choice than eating peanuts butter. The brand I like – crunchy and smooth … Trader Joes brand.

Kefir

Store bought kefir contains 10 (contain sugar), yogurt contains 7 (contain sugar), if you make your own, you will get 45-55 strains of good bacteria (no sugar). Homemade kefir site.

Soy Sauce (Gluten Free)

Coconut Aminos Soy-Free Seasoning Sauce (this is taste like soy sauce but not contains gluten)

Soy Sauce

Better dipping soy sauce choice – nama shoyu : soy sauce alternative – bragg’s liquid amino (read this blogs first)

Maple syrup

Hungry Jack original, Aunt Jemima Lite, Log Cabin original, etc… all contain a potential carcinogen chemical called 4-Mel. Get a bottle of real maple syrup!

Salt

Table Salt or Sea Salt?

Choose Sea salt – Celtic Sea Salt Brands and sometime use “Hawaiian Black Salt” from Frontier

Sugar

A couple of drops of NuNatural Stevia (works for me)

Coconut Palm Sugar

Another sugar alternative for sweet teeth

Vinegar

Vinegar to your diet – Bragg’s brand; Balsamic Vigenar (from Pacific Sun)

Mayonnaise

You have to have mayonnaise ? This is smarter choice for you – Try vegenaise

Honey

Raw Honey is a sweet alternative comes with a lot of benefits – better choice than while sugar

Kelp (iodine)

Add Kelp to your diet. Dulse Flakes and Sea Seasonings from Maine Coast

Cod Liver Oil

Anti-inflammatory Effect – Green Pasture Blue Ice Fermented Cod Liver Oil – (the best for infertility)

Sports drink

For your electrolyte supply, I recommend Endura by Metagenics than sports drink contains HFCS, a lot of sugar or artficial sweetner “sucralose”.

Remember, most of us are mildly mineral deficient. It is important to take Magnecium and Chromium and Vitamin B6 as the stress reducer.

Chia Seeds

10 benefits of Chia Seeds – staying in fit, looking for another protein source alternative, want to be fertile etc… go for it. (Dr. OZ’s blog)

Maca Root

Many benefits of Maca Root Powder – to increase your energy level, strengthen the muscle mass, balance hormone level – good for fertility!

Lacto Fermented Foods

what is this ?

Container

Use glass container to reheat your food if you are using microwave oven.

Water

How much do you drink water everyday ?

h4>Flax Seed Oil

1-3 tbsp per day. This is the essential oil to keep you healthy! Barlean’s Flax OIl, Omega Nutrition, Spectrum – avoid order online during the summer. Need to be refrigerated.

Vitamins

Natural vs Synthetic Dr. Thiel’s video series from Antioxidants : Vitamin A & B; Vitamins B12, C, D, E and K, Folate vs Folic Acid ; Food Minerals, Mineral salts,

Vitamin label

How to read a vitamin label? – 15 minutes YouTube video by Dr. Marlene Merritt, DOM, LAc, ACN

Vitamin E

Are you taking vitamin E which contains 100% Alpha-Tocopherol ? Please read this ! It is not worth taking it. Here’s foods contains vitamin E.

Detox Tea

I recommend Yogi Detox tea. Peach Detox tea, Traditional Dandelion Tea, Traditional Everyday Detox Tea. Ilike to put 1 tsp Cardamom powder into the cup of tea.

Green Tea

Good Earth Tea ” Organic green tea, lemonglass” , “macha, sencha, orange” have great reviews.(Amazon) and good price on Luckyvitamin.com

Cardamom

Cardamom has so many benefits. Buy the bag at the local Indian market or H-Mart. 1 LB costs only a few dollars.

Make your tea – Cardamom + Saffron + Cinnamon + Ginger with hot water. This tea will warm you up from the core of your body.

Eggs

Eat eggs as protein in the breakfast ! Start your day with eggs. 2 eggs + 2 heap tsp corns + 1 tsp feta cheese + 1 tsp wheat germ will make a energy breakfast omelette.

Dr. Oz explains “eggs and cholesterol”. (Please here to learn about eggs – free range, cage free, organic etc…)

Turmeric

Take 250mg 2-4 times per day. Great Anti-inflammatory plant based supplement!

Curcumin

Curcumin ss the active ingredient in turmeric. Both Turmeric and curcumin are good for any inflammation disease which covers almost all diseases.

Black Pepper

Good for cooking but it is great for nagging cough and more…

Fish Sauce

Red Boat Fish Sauce is gluten free. Fish Sauce is used for most of South Asian cuisine.

Anti Asthma Foods

Avocado, Rosemary, Ginger, Sunflower Seeds, Sweet Potato and Kale – Here’s the article.