Healthier Choices

We’ve all heard of healthier alternatives, but what is best? Here’s a handy chart for you:

Instead of… Try …
Margarine Coconut Oil – read the benefits of coconut oil and start using today. Aroma FREE Coconut Oil – I have been using this for years!
Butter – Chose “Grass-fed” butter-like Smjor, Lurpak, Kerrygold, Anchor, Organic Valley
Olive Oil –  best used as a salad dressing. This is my favorite brand (order online). Ghee “Organic Clarified Butter” –  great butter to cook, sauteed vegetables
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 Fruit Oil
Cow’s Milk The first choice will be Hemp Milk. “Tempt” brand is carrageenan (thicker used for many dairy products. It is the one of chemical causes inflammation. Stay away from the products contain it) free. If you would like almond milk – whole foods “365” and “Silk” brands are carrageenan free. Almond contains a high amount of magnesium which is great but also high on oxalic acid. For that reason, Almond for everything – milk, flour, butter, etc… are not recommended for daily usage.
Peanut Butter Try Sunflower Seed Butter, Pumpkin Seed Butter, Almond Butter, Cashew Butter, Walnuts Butter. It is hard to find Peanut Butter not containing Palm Oil or Palm Fruits Oil. Avoid purchasing peanut butter containing both palm and palm fruits oil. They both contain high trans fat. Here is the article explains well why!
Yogurt Homemade coconuts yogurt will be the best. Kefir – Store-bought kefir contains10 (contain sugar) – try making your own! You will get 45-55 strains of good bacteria and no sugar. Homemade kefir site. Make sure you make it “correctly” because of high sugar content. Sugar turned into bacteria and ended up in Candida overgrowth. I have seen this scenario many times. My favorites are Kite Hill has almond based unsweetened greek yogurt and Siggi’s coconuts yogurt (vanilla and lightly sweetened). You can add hemp seeds, slivered almond, berries, ground flax seeds, walnuts, non-ripened banana to make the delicious protein rich breakfast or lunch.
Soy Sauce Gluten-Free Soy Sauce – I use this one you can purchase at the local Japanese market both at Maruichi (Lexington/Arlington Center border store and the one in Brookline) and Ebisuya (Medford).  Coconut Amino either Ojio brand or Coconut Aminos Soy-Free Seasoning Sauce (this is taste like soy sauce but not contains gluten) Nama Shooyu: soy sauce alternative – Bragg’s liquid amino
Pancake Syrup Order the real Maple Syrup from Vermont and New Hampshire
Salt Sea Salt – Choose Sea salt – Celtic Sea Salt Brands and sometimes use “Hawaiian Black Salt” from Frontier. Good to be adding for any dishes to make the mild salty taste and it is great for your gut health because it is  fermented – Shio (salt) Koji Salt (liquid)
Sugar Coconut Palm Sugar, Stevia, ( this brand which I use.)
Mayonnaise Avocado Oil Mayonnaise or order here,  (recipe)Veganaise
Gatorade Coconut Water, Endure, Kevita
Honey Local Raw Honey, I use this honey from New Mexico – Osha Honey (lavender osha),  Manuka Honey (expensive)
Protein Powder  I recommend Collagen Based Protein Powder, or this brand (chocolate/vanilla)  available in my clinic
Oatmeal Oat Bran – Low Carbohydrate, High Soluble Fiber (Beta-Glucan), Gluten-Free Oat Bran is much easier for your gut to digest than oatmeal because it contains a higher amount of digestive enzymes or if you really like to eat oatmeal, try this brand – cook one min. the night before and put the lid on. Heat it up with 3 tbsp of water. If you would like “rolled oats” this is the one to use!
Stool Softener This is the tea I recommend – one cup per day. Triphala couples works.  Add Sabja (basil Seeds) 1 tsp into 6 oz of water (with or without shake) per day *contraindicated during the pregnancy*
Coffee Creamer  MCT Oil Powder Form. Bulletproof Coffee uses the MCT Oil and butter but I found this powder form is better if you are going to add creamer. This is a great substitute for that. My favorite is the cream part of a can of coconuts milk.
W.Wheat Bread Try to eat sourdough bread instead (if you are high in Yeast pathogen, avoid consuming all yeasty bread). Sour tastes come from fermented sourdough culture. Much more benefits to your digestive system than eating whole wheat bread loaded with herbicide and round-up.
Vinegar  Bragg’s ACV
Cold/Flu Medication Try 1 tsp of Black Cumin Seed oil 3 times per day along with vitamin C capsules, chewable every hour. You might be surprised to find how you feel the next morning.
Peanuts Try Macadamia nuts contain high “good” fat. Remember the fact peanuts often contain mold.
Salad Dressing This is my favorite Organic Extra Virgin Greek Olive Oil – Kasandrinos mix with Volcano Bursts Organic Italian Lemon Juice with a pinch of sea salt. I like this Ponzu sauce (you can purchase at the local Japanese market both at Maruichi (Lexington/Arlington Center border store and the one in Brookline) and Ebisuya (Medford). Adding Yuzu (Japanese Citrus) liquid to give the extra flavor to your dressing. For adding Ume vinegar(Japanese Plum) taste, add this one.
Hummus You can make your own with this Tahini + sea salt + garlic + cumin + lime/lemon + water + a can of garbanzo beans (drained/ rinsed), or this Tahini sauce (the pack of two bottles)
Fiber Source There are many fiber for each conditions and the stool sample result. The most gentle fiber to be used for everybody is SunFiber which will increase the amount of short chain fatty acid (SCFA) often low to very low in the stool test I run for my patients. If you do not have SIBO (small intestines bacteria’s overgrowth), inulin and glucomannan combo works well. Ground flax sees is another good choice. This is the excellent fiber (Pre-biotics) to be added to any drinks. Start with 1 tsp with your morning smoothie or a bowl of soup with dinner.

Foods to Avoid

Please check here to find out the toxic chemicals I listed on my site.

Kraft Mac and Cheese Contain “Coal Tar” artificial food coloring yellow 5 and yellow 6 to make the vibrant yellow color.
Synthetic Vitamins Vitamins from natural sources are best. Synthetic vitamin B will make your urine neon about 1/2 hour later because it is water-soluble; it “comes in and flushed out,” but the same thing does not happen to your liver. Watch for the term “Neutraceuticals,” used to make people think that pharmaceutical levels of “nutrients” are better but they are not. Check out my Vitamins and Supplements information
Packaged Lunchmeat It is high in sodium and often contains gluten. It also contains Petroleum (BHA/BHT)
White Bread It contains asthma-causing allergen “Azodicarbonamide” which found in the yoga mat, sneaker, forms, and plastics.
Mountain Dew Soda Contains “brominated vegetable oil” which is already banned in Europe.
High Fructose Corn Syrup The dangers of HFCS can be found everywhere. “What’s wrong with high fructose corn syrup” – very informative article. The list of products with No High-Fructose Corn Syrup, HFCS Free Food List. Please print out and take it with you for your food shopping.
Kid’s Cereal  This site is mostly targeted for kids (top 10 toxic kid’s cereal to avoid etc…) but also great information for like us, adult! Please take a look and learn more about toxic foods around us!!!

Home & Personal Goods:

A handy chart to help you make better choices in your everyday household products:

Try Replacing Your… With…
Plastic Wrap & Food Containers Etee and Bees Wrap (reusable), Glass Food Containers – try GlassLock
Laundry Detergent Branchbasics ,( Coupon Code),  EcoMe, Method Fresh Air, Mrs. Meyer’s, Ecover Zero, or Biokleen
Fabric Softener Ecover Morning Fresh, Wood Dryer Ball (reusable) add 3 drops of essential oil.
All-Purpose Cleaner, dish detergent, Hand Soap Ecover Lemon, Mrs. Meyers, Puracy Natural Liquid Dish Soap

Branchbasics, Everyone Hand Soap, Mrs. Meyers Lemon Verbena
Pain Relief lotion doTerra Deep Blue – it works well
Body Wash and Body Lotion Dr. Bronner’s magic soap, TeaTree (good to use for the dog as well) and Puracy. For Body Lotion – Honest brand I use.
Shampoo, Conditioner, Hair Coloring products  Hyalogic Hair Conditioner with Hyaluronic Acid, Puracy’s shampoo and conditioner,  Trader Joe’s Tea Tree Tingle Shampoo, Herbatint, Naturtint
Toothpaste Natural Dentist Fluoride-Free Peppermint Sage, Nutribiotic Dental Gel Peppermint
Plastic Water Bottles, Water Filter AquaTrue is the one I use. High-Quality Filtering System to filer “fluoride” out as well
Hair Dye Naturcolor Hair Dyes – definitely the best hair dry I have used so far includes Madison Reed.
Non-Stick Frying Pan Made-in Cookware – definitely two thumbs UP
Cosmetics do NOT contain toxic chemicals  The list of safer face makeup, eye, lip makeup, skincare, haircare, bath, deodorant, makeup remover list

AnnMarie Gianni and Beauty Counter are both great.
For your heartburn Try the safe method to soothe your heartburn ->  “Peppermint Forte” & Esophasooth
Cosmetic Items (search engine) Check Skin Deep website to find the items for your makeup and personal care items
Air Purifier  AirDoctor It is quiet and works well.
Mouth Wash and Tongue Scraper  Dental Cidin LS – 2 pumps 2x day will save your dental $$$$$. No more cavities, gum disease. I reversed it. Here is the tongue scraper (* check Yeast Infection Page)
Kid’s bedwetting therapy Try THERAPee – your son or daughter get TOO deep into their sleep! Nothing wrong with your kids!!! Try this before you take your child into the doctor’s office or the psychotherapist and acupuncturist!

And more:

Product Try this One!
Slow Cooker This is my favorite Crock Pot/Slow Cooker!
Spiralizer and Peeler  Vegetable Spiralizer for zucchini spaghetti noodles.  Julienne and Serrated Stainless Steel Peeler (2 sets) – it definitely worths $11-.
Jet Lag Remedy This is the homeopathic (no side effect) remedy and these tiny tablets works for the travel to Japan!!! (Boston – direct flight to Tokyo is 14 hours) and 14 hours time differences.
Silicone Mold  Silicone Mold is great for freezing single portions of soup or bone broth!
Warm Moist Eye Mask (Compress) & Eye Drops For people who are engaging with computer work all day & if you have sleep issues, try the eye drops and warm eye mask to rest your eyes-> For the eye mask – this moist heat eye compress works. or this warm compress from Medivis. You just microwave this for 20 sec and put one layer of tissue over the eye and put this one and relax. This is great if you are not able to fall asleep easily and this is the disposable eye compress from Japan. Very popular product! For dry eye – Retaine – use up within a day each container (according to my optometrist) and my favorite for dry eyes – Hyalogic
Microbeads Pillow #1 My patient’s favorite pillow ->  Microbeads Pillows (believe or not, it is from HSN)- this is the one I use in my clinic. #2 Tri-Core Pillows – (Amazon.com) for TMJ (Tight Jaw)
Green Tea Make sure you drink ORGANIC green tea. This is the good one and this green tea from Ocha Company.
Heating Pad Herbal heating pad for neck and shoulder just like the one I use in my clinic.
Lotion Peppermint lotion I use in my clinic called “Sombra“
Juicer recommendation – Breville JE98XL
Blender Vitamix 5200 
Heat pack Heat Pack (adhesive): this is the similar product I give out to patients comes for PAIN: Peel N’ Stick Body Warmer
Scale This Scale shows your weight, water, muscle, fat %, and bone weight 
Water Filter After using the various water filtering system, we finally settled down to this one and we are very happy with it – Aqua Tru
Instant Pot  7-in-1 programmable pressure cooker, slow cooker, rice cooker, steamer, saute, yogurt maker, and warmer
Chocolate This is the clean snack you may eat every one a while – Dark Chocolate Almonds come with 8 bags
Coffee Cup to go Avoid getting Phthalate from plastic, try Klean Kanteen Insulated Tumbler
Straw If you are drinking a cold drink with Klean Kanteen, try these stainless steel straw 4 pack for $7-.
Hand Sanitizer Please look at my blog for the Non-Recall Hand Sanitizers and Wipes for winter 2020 (use this one as the base)
Coffee If you really need to drink a cup of coffee, try Peak Performance Coffee – mold-free and taste mild (not acidic).
Eye Glasses TheraSpecs – for blocking blue-light and sun-light. If you happen to be a migraine sufferer, this pair of glasses help you a lot.
Air Filter I use AirDoctor at home and in the clinic. It sucks up most of the pathogens includes mold.
Cutting Board Try IMEKO cutting board to avoid getting bacterial overgrowth. It is BPA free, knife friendly, and easy to care.
Sweet Craving Do you like sweet ginger? I have been leaving this candy for the patients come in to avoid morning sickness but everybody start taking it to curb their sweet craving. Here is the link I order my GinGin.

Shop Better

Plant-Based-Protein
Plant-Based Protein

Do you have uncontrollable cravings at times? Have you experienced the feeling that your body is still not satisfied after consuming a substantial amount of calories? If your answers are yes to these questions, your body is telling you to “hunt” for more nutrient-dense food.

What are nutrient-dense foods? Nutrient-dense foods contain a concentrated source of vitamins and minerals that give us the most nutrients with the least amount of calories. They allow us to digest more slowly, nourishing the body with a feeling of satiety. Lengthening the duration of digestion also means maintaining a balanced insulin level, so you will feel hungry less often.
Nutrient-dense foods, such as Plant-Based-Protein, typically consist of only one ingredient that comes from the natural source, most often without packaging or labels. The more ingredients, the less nutrient-dense the food product that is. Visual Guide to Plant-Based Protein Chart. You see why my shake recipe contains a lot of seeds and beans!!!

When you shop for your groceries, remember to pick up nutrient-dense foods to help maintain a healthy weight and enhance your health.  Though nutritional supplements can help, they simply cannot provide the same complex array of nutritional values found in natural whole foods. Remember what you put in your body impacts everything about you. Visit the Diet and Vitamins and Supplements pages to learn more about how to fuel your body in a more effective way. As the variety and availability of food increases, the quality often drops. This is why it is so important you take an active role in your diet, and be aware of what you’re putting into your body.  We as a nation simply do not consume enough fresh fruits and vegetables.  Many of us get whole grains from consuming refined wheat bread, pasta, cereals, and instant rice.  But the reality is that refined foods are not providing our bodies with the nutrition we need to be healthy. The top 10 Major Food Companies can make it really hard to find the real food these days. Shop wisely!

seed-organic-detroit-dark-red-beetThe simple beet, harvested from organic, nutrient-dense soil, contains over 140 vitamins, minerals, enzymes, and phytonutrients!

Buying Organic

The following vegetables and fruits contain 47-67 pesticides per serving. BUY ORGANIC !!!

Be a “Sticker Stickler!“
Those little stickers on fruits and vegetables you buy at markets are called PLU (Price Look-Up) codes, and each number has a meaning. Organically grown fruits and vegetables have 5 digits PLU starting with 9xxxx. Conventionally grown produce has 4 digits PLU -3xxx or 4xxx, Please do not buy 5 digits PLU starting 8xxxx which indicates GMO (genetically modified produce). Here are more details about PLU codes.

  • Tomatoes
  • Hot Peppers
  • Apples
  • Blueberries
  • Strawberries
  • Peaches
  • Celery
  • Lettuce
  • Nectarines
  • Sweet bell peppers
  • Spinach
  • Kale
  • Collard Greens
  • Cherries
  • Potatoes
  • Grapes
Who owns “healthy” food companies?

It is CRAZY but pesticide residues were still seen on 67 % of the samples, which were all either washed or peeled before being tested by EWG ( Environmental Watchdog Group). Is it worth paying extra 2-3 dollars for organic tomatoes and organic lettuce tonight? Who owns organics? Many large agribusiness giants own familiar organic food brands like Morning Star, Kashi, Gardenburger, Bear Naked are own by Kellogg’s. See the infographic to the left, or check out another chart.

Did You Know…

…organic tomatoes are 12 x higher in magnesium, 68 x higher in manganese and 2,000 x higher in iron?

…organic kale has more iron than beef, more calcium than milk, 10 times more vitamin C than spinach Per Calorie? High in vitamin K1, potassium, folic acid, lutein and vitamin A and C.

…organic lettuce is 5 x higher in calcium, 50 x higher in iron and 170 x higher in Manganese ( an essential mineral) than non-organic lettuce?

…it takes 19 ears of corn to equal the nutritional value of 1 ear of corn grown in 1940?

Some produce has a strong outer layer that provides a defense against pesticide contamination. Though organically is best, it is safer to eat these foods even if they are not organic.

Onions, Cabbage, Grapefruit, Avocados, Sweet Corn, Pineapples, Mango, Sweet peas (frozen), Asparagus, Kiwi fruit, Eggplant, Cantaloupe, Watermelon, Sweet Onions, Sweet Potatoes, Mushrooms

Curbing Your Cravings

Cravings for “less-than-healthy” foods can become very much like an addiction. In North America, people rely on quick energy boosts from sugar, caffeine, and carbs to get them through the day. It can be a vicious cycle, and one a lot of Americans cannot get out from. But there’s hope! It’s hard to believe, but it truly takes only 3-4 weeks to change your brain chemistry, and acupuncture and supplemental therapy work well together.

Sugar

Snacking on sugar can give you an easy energy boost for a short time, but after the “sugar crash,” you will feel worse than before!

  • Eat the small amount of foods three to five times per day to avoid the blood sugar surge and drop.
  • Take Mineral supplement – both Magnesium and Chromium. Magnesium is also great for muscle stiffness, spasm, and tightness. Chromium is good for sugar metabolism.
  • Take enough Electrolyte supply. Gatorade is a drink contains electrolyte but also contains a lot of sugar. Consider ordering Endura from Metagenics.
  • Take L-Glutamine 2-5 grams twice per day.  L-Glutamine is the great supplement for sugar, carbohydrate, alcohol cravings as well as people who have stomach pain due to gluten sensitivity.
  • Raspberry extract can help balance blood sugar, by slowing its release into your bloodstream
  • Articles: How to curb your Sugar Cravings  and 10 ways to reduce sugar cravings
  • Hidden Sugars Articles: How to spot hidden sugars in food and how to sideline, and a hidden sugar chart

Tamie’s Tip: Satisfy your sweet tooth – buy unsalted raw organic almond butter (you can make your own at WH) and add 10 drops of stevia. Try this recipe – “healthy energy balls”? (no sugar; sweetness comes from dates). Gymnema Sylvestre with a couple of drops of NuNatural Stevia (works for me!)

Coffee:

  • GeenteaDetox – because of Matcha, the green tea extract is the superfood!
  • This is the great website to bookmark on your smartphone – Caffeine Informer – Caffeine content of drinks and food.
  • Coffee alternatives: “Roma” or “Teeccino.” Great taste like real coffee? I prefer to drink a nice cup of tea instead.
  • Dandy Bland Coffee: this is SO MUCH BETTER way to drink a cup of “coffee” with “creamer”. Well, this is not actually coffee but it does taste like coffee. Both dandelion and chicory are liver detoxifier plant. Try a like “bulletproof coffee” style -> you can poor hot water, dandy bland coffee, 1/2 tsp of vanilla extract and 1 tsp to 1 tbsp of grass-fed butter into nutribullet, blender or vitamix and quick blend all together – it tastes like cafe latte! PLus, the butter (fat) content will boost productivity high and curve your desire for snacking. (You can also add coconut creamer.)Enjoy a cup!

Carbohydrates:

This craving is due to blood sugar levels, and often goes along with cravings for coffee and sugary foods.

  • Grain-free, good-for-you breakfast bread to make – (Buckwheat is not wheat, belongs to seeds category): Use coconuts sugar or stevia for sweetness. You can add sliced almond, pecans, Manitoba hemp seeds etc…

Salt:

Craving salt is the major indication of Adrenal exhaustion. Acupuncture and proper supplements will eliminate this symptom quickly.

Tea

Create a Medicine Cabinet in Your Kitchen

SPICES

Oregano helps soothe stomach muscles
Mint can ease hiccups
Ginger is for anti-nausea remedy
Garlic is natural antiseptic
Fenugreek helps flush out harmful toxins
Fennel can reduce bad breath and body odor
Clove is anti-microbial
Sage is antiseptic and antibiotic
Thyme relaxes respiratory muscles
Basil can relieve gas and soothe stomach upsets
Cayenne can stop a heart attack
Dill treats heartburn, colic and gas
Rosemary is strong antioxidant
Black Pepper -is Good for great for nagging cough and helps to relive indigestion
Cinnamon is good for diabetes, lowers blood pressure, antibacterial, anti-fungal and anti-inflammatory properties, rich source of minerals and dietary fibers, cures constipation, improves memory, cures cough, relieves toothache!
Turmeric – Take 250mg 2-4 times per day. Great Anti-inflammatory plant based supplement! Curcumin is the active ingredient in turmeric. Both Turmeric and curcumin are good for any inflammation disease which covers almost all diseases.

Whole Fat vs. Low Fat:

Coronary Artery Disease (CAD) now accounts for 40% of all deaths in this country.  Why was this disease extremely rare in 1920s?  Take a look at these facts as a result of our adoption to the low fat diet at the turn on the 20th century:

  • Our consumption of butter has decreased from 18 lbs. per person per year to 4 lbs. per person per year
  • Vegetable oil consumption has risen 400% in the form of margarine, shortening, and refined and highly processed vegetable oils.
  • Sugar and processed foods have increased by 60%.  Sugar consumption in particular has jumped from 5 lbs. per person per year to 175 lbs. per person per year!!

Introduction of the processed vegetable oils and processed foods high in sugar have transformed our diet to low fat.  But… all fats are not created equal!  Processed fat is different from the saturated fat from animals on pasture the way nature intended.  Current research indicates that combination of the high consumption of sugar and trans-fat leads to inflammation in the body and causes damage to the arteries.

PracticalPaleo_GuidetoCookingFats What should we incorporate in our diet?

Good saturated fats are important to our body chemistry.  Traditional diets include meats from grass-fed and pastured animals, butter, whole milk dairy products from cows on pasture and good fats such as coconut oil and lard for cooking.  These saturated fats contain the essential fat-soluble Vitamins A, D, and K2, all needed in large amounts for our immune system, cell membranes, organs and brain.  Animals that are not consuming green grass will have a deficiency in Vitamin A and K in their fat, organ meats, butterfat, and egg yolks.

For more information on this topic, please read Gary Taube’s NY Times article and Ann Louise Gittleman and more:

 

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