Guide To Clean Health PDF

Guide to Clean Health eBook
❖ A step-by-step guide to take back your life and health

through nutrition
Leann Forst, MBA, CHC.
Page | 2 Copyright 2016 Leann Forst/Groovy Beets. All rights reserved.

Copyright 2016 by Leann Forst. All rights reserved.
THIRD EDITION
No part of this publication may be reproduced or redistributed in any manner without permission in
writing.

Leann Forst, MBA, CHC Groovy
Beets Wellness Company
www.groovybeets.com
Email: leann@groovybeets.com
This eBook is intended as an informational guide and is not meant to treat, diagnose, or prescribe. For
any medical condition, physical symptoms or disease state, always consult your health advisor. The
author does not accept any responsibility for your health or how you choose to use the information
contained in this booklet.
Table of Contents
Introduction ..................................................................................................................................................
6
DISEASE RATES: Does it seem like more people are sick than healthy? ......................................................
9
EPIGENETICS – You have more control than you think ................................................................................ 9
TOXICITY & INFLAMMATION: The likely reason you are sick ..................................................................... 11
CAUSES of TOXICITY & INFLAMMATION — Diet, Lifestyle and Environment ............................................ 13
Pesticides & Herbicides: Our food is getting sprayed to death ............................................................. 14
Genetically Modified Organisms: Our food is poking holes in our gut .................................................. 16
How to Avoid GMOs ............................................................................................................................
18
Food Dyes & Food Additives: We are eating laboratory creations ........................................................ 18
Dairy: Don’t believe the milk mustache ................................................................................................. 19
Gluten - This wasn’t an issue 30 years ago ............................................................................................. 22
Sugar – The Bittersweet Truth ................................................................................................................ 22
Artificial Sweeteners: ..........................................................................................................................
23
Fluoride – Is Your Water Safe? ................................................................................................................
24
WHAT TO DO NOW .....................................................................................................................................
25
Clean Out Your Food - The Anti-Inflammatory Diet ................................................................................ 26
Foods to Steer Clear of ............................................................................................................................
26
Foods to Eat More of .............................................................................................................................. 27

How to eat healthy on a budget - Eat organic without breaking the bank. ........................................... 27
Fruits and Vegetables ..............................................................................................................................
29
Grains, Pasta, Beans and Legumes ..........................................................................................................
30
Good Fats and Bad Fats .......................................................................................................................... 30
Mushrooms ........................................................................................................................................
31
Proteins
.................................................................................................................................... 32
 Red Meat .......................................................................................................................................

32
 Poultry ...........................................................................................................................................
32
 Fish/ Seafood – Are You Eating Toxic Fish? .................................................................................. 32

Grilling .................................................................................................................................................
35 Natural Sweeteners
................................................................................................................................ 36 Herbs & Spices
................................................................................................................................... 38
Beverages ............................................................................................................................................ 39
20 Simple Food Swaps for Better Health ................................................................................................ 45
CLEAN OUT YOUR MEDICINE CABINET ....................................................................................................... 49
Supplements Everyone Should Be Taking ...............................................................................................
49
Are Your Supplements Safe? ...................................................................................................................
51
Essential Oils for Health & Healing ..................................................................................................... 53

CLEAN OUT YOUR BODY .............................................................................................................................
55 How to Do a Basic Detox
......................................................................................................................... 55 ñ Exercise – What’s
right for you? ...................................................................................................... 56

CLEAN OUT YOUR KITCHEN .........................................................................................................................
60
≠ Healthy cookware ........................................................................................................................... 60
Plastics – What Do the Numbers Mean? ................................................................................................ 61

Aluminum Foil vs. Parchment Paper .......................................................................................................
62
CLEAN OUT YOUR PERSONAL CARE PRODUCTS ......................................................................................... 63
Personal Care Toxic Ingredients 101 .......................................................................................................
64
Nourishing Personal Care Ingredients .................................................................................................... 66
↸ CLEAN OUT YOUR HOME ....................................................................................................................... 67

Toxic Home Test ......................................................................................................................................
67
Air Fresheners .........................................................................................................................................
69
Dry Cleaning ............................................................................................................................................
69
O RESOURCES ............................................................................................................................................ 74
REFERENCES..........................................................................................................................................
76

Introduction
When my son was 2, he was diagnosed with chronic asthma. He was sick
every 3 weeks with an asthmatic condition that would continue for no less
than 10 days. It was cyclical in the fact that if he hadn’t been sick for 3
weeks, I knew an attack was coming.
Doctor after doctor and medication after medication, put me in a state of

constant stress and anxiety to help my poor little boy who should be
playing outside, rather than suffering from this disease. The drive to help
him and the determination to find a better alternative than constant
medication led me to read health book after health book. After I had read
over 100 books – yes, I said 100 – it all started coming together. He had a
low immune system and the food we were eating was making him worse.
Before this experience, I can say that I was completely ignorant of how food
affected health. I thought it was all about calories in and calories out…and
that’s it. We were eating low fat and sugar-free everything. I was clueless of
the fact that my immune system was damaged – evident by 4th stage
endometriosis and multiple miscarriages – which is why my son was likely
born with a lower immune system himself. I didn’t realize how my food
choices impacted my unborn child. I didn’t understand how antioxidants,
nutrients and phytochemicals played a role to boost immunity and health. I
wasn’t a good cook and my family lived on packaged, easy to fix meals and
snacks. Enter SAD: The Standard American Diet.
After changing our food choices, increasing our nutrient intake and
decreasing the amount of S.A.D. food that we were consuming, my son’s
health recovered and so did mine. He is now asthma free and after 3
miscarriages, I carried a healthy pregnancy and had my beautiful little girl.
Was it a God thing or a food thing? I think a little of both. But one thing is for
sure, it was clear to me that food could either be our medicine or our poison
That was 8 years ago.
During this time, I made a huge career shift. I had paid a lot of money for
my MBA and was trying to put it to good use in a high stress, sales
management position. But during that time, I became so fascinated with
food cures, using food as medicine and nutrition that I ended up leaving my
high paying job in telecommunications and eventually decided to become a
Board Certified Holistic Health Practitioner.
While studying over 100 different dietary theories at the Institute of

Integrative Nutrition, I learned about food allergies, gut health, brain
health, using food as function, healing foods, bio-individuality and more.
The message was clear. The Standard American Diet was the root cause of
many diseases that Americans are facing today and the only way to turn
around our dismal disease rates is to start with eating real food.
My first client: my husband with brain cancer.
3 weeks after graduating with my board certification in integrative

nutrition, my husband was diagnosed with brain cancer. PPTID W.H.O.
grade III, a very rare brain cancer, approximately .4 percent of all cancers in
adults. We found 2 surgeons in Texas that had experience with this
tumor… each surgeon had operated on it one time in the last 20 years.
Because of this, successful treatment options and prognosis were unclear.
In short, we opted for surgery followed by radiation. After 4 brain
surgeries – a myriad of complications, a month of cyber knife radiation and
a blast of gamma knife radiation, there was still a golf ball-sized tumor
remaining. This was a long way from where we started, as the original
tumor was the size of a large apricot. The doctors said, “We have done all
we can do for you” since the remaining tumor was sitting on a blood vessel
and was inoperable.
The oncology radiologist said, “The goal of the radiation was NOT to shrink
the tumor, it was just to keep it from growing”, he went

on to say something amazing, “Clean living and good nutrition will go a long
way” to boost the immune system to shrink the tumor. I believe he had a
unique perspective from other conventional oncology radiologists because
we came to find out that his wife was holistic.
We knew that as long as any of the tumor remained, there was a chance of it
spreading, so my beer-drinking, meat eating-husband took this advice to
heart and got busy. And I’m happy to say that in September 2015, his MRI
showed that the tumor had collapsed and the doctor said, “We can’t even
call it a tumor anymore, it’s just debris from the tumor. You can consider
yourself cured and go on and live your life.”

DISEASE RATES: Does it seem like more people are sick than
healthy?
Here is a dismal look at current disease rates in America. Chances are that you or
someone close to you suffers from one of these diseases.
Autism – 1 in 50, a 200% increase in the past 30 years.
ADHD/ADD – 1 in 10, a 42% increase in past 10 years.
Allergies & Asthma – 1 in 8, a 28% rise in the past 10 years.
Childhood Obesity – 1 in 3, a 60% increase in the past 20 years.
Type 2 Diabetes – 1 in 10 and on the rise, a 180% rise in past 30 years.i
Heart Disease – is the leading cause of death in the United States. Every day,
2,200 people die from cardiovascular diseases—that's nearly 800,000
Americans each year, or 1 in every 3 deaths.ii
Cancer – 1 in 2 men, 1 in 3 women. Cancer cases are expected to surge

57% worldwide in the next 20 years, an imminent "human disaster" that will
require a renewed focus on prevention to combat, according to the World
Health Organization.iii
EPIGENETICS – You have more control than you think
Do you think your genes rule your fate?

Have your ever heard someone say something similar to this: "I have a family
history of heart disease, so there is nothing I can do about my high cholesterol."
You may be surprised to find out your genes do not play that large a role in certain
health issues you may experience. In fact, 95% of diseases can be controlled or
reversed through a healthy lifestyle. Yes, all of us have a genetic imprint from our
ancestors, but scientists are now saying that factors such as nutrition and exercise
can actually change our genes. Whether we live a healthy or unhealthy life may
flip on or off a specific gene.
Now, does this mean that every medical condition is treatable with diet and
exercise? No, but "scientists have recognized that other than in single gene
disorders likes Down's syndrome, your genes don't determine your fate."
Conditions such as obesity, diabetes, allergies, heart disease, cancer, and even
mental health can improve or even reverse if you change your lifestyle.
Epigenetics is the study and examination of other factors that can affect our genes
and play a critical role in diseases. External factors like environment, stress, diet,
and activity levels can actually affect our genes AND make us sick.
According to Dr. Mercola, "Each tissue only uses about 10 percent to 20 percent of
its gene complement, and you want to be sure that those genes are the most
advantageous ones possible for your health."
So they key is to maintain a healthy lifestyle before any genetic makeup can affect
you in a negative way.
The good news is that you don’t have to rely on a drug to reduce inflammation.
Preventing and easing chronic inflammation is the cornerstone of any healthy living
plan. In this guide, you’ll discover ways to head off inflammation and pave the way
to better health.

TOXICITY & INFLAMMATION: The likely reason you are sick
We now know that toxicity and inflammation is the root of many different types of
illness, including cancer. Anything that increases toxicity and inflammation also
increases cell proliferation and the chance of a malignant transformation.
Here’s a look at just some of the diseases linked to toxicity and inflammation.
• Food Allergies
• Acne • Frequent Mood Swings
• Age-related Macular Degeneration • Hay Fever
• Allergies • Headaches
• Alzheimer’s Disease • High Blood Pressure
• Anxiety • High Cholesterol
• Arthritis • Hives
• Asthma • Hormonal Imbalances
• Attention Deficit Disorder or ADHD • Inability to Concentrate
• Autism • Infertility
• Autoimmune Diseases • Inflammatory Disorders
• Behavioral Issues • Insomnia
• Body Odor • Joint Issues
• Brain Disease • Migraines
• Cancer • Mouth Sores
• Cardiovascular Disease • Multiple Sclerosis
• Chronic Fatigue • Muscle Pain
• Chronic Kidney Disease • Obesity
• Colitis • Parkinson’s Disease
• Constipation • Peptic Ulcer
• Depression • Peripheral Neuropathies
• Diabetes • Potbelly
• Digestive Issues • Seizures
• Epilepsy • Skin Rashes
• Fibroid Tumors • Spastic Colon
• Fibromyalgia • Stroke

All disease is toxicity & suppressed immunity
In June 2006, the World Health Organization (WHO) reported that nearly one
quarter of global disease is caused by inflammation due to environmental
exposures, but perhaps most striking is what they said next: “Well-targeted
interventions can prevent much of this environmental risk”, saving millions of
lives each year.
Many things can induce inflammation, from the foods that we eat to our
environment. Here is a list of things that are linked to increased inflammation:
• Parasites from uncooked meats, sushi, pets and other sources.

• Fungi (Candida) from diets high in refined carbohydrates and sugar.
• Bacteria and viruses from touching surfaces or people carrying them.
• Chemicals in our food, environment, house, etc.
• Stress from everyday life
• Lack of exercise
• Poor diet & nutritional deficiencies
Because we are constantly exposed to all of these things in our modern society,
our body becomes burdened with toxins, which leads to chronic inflammation
which can then lead to a mutation. Cancer patients typically have more than one
of the above going on. This in turn, leads our bodies to be exposed to disease.
Inflammation is your body’s innate way of providing acute healing to an area of

your body, but when it persists on a low level throughout the body, it can do
much more harm than good. Because chronic inflammation isn’t something you
can see with your eyes, many suffer from its consequences and don’t even know
it! It can surface in sneaky ways in the form of allergies, skin rashes, pain,
insomnia, migraines, food allergies, and more. In addition, it sets a perfect stage
for many serious age-related diseases, such as autoimmune diseases, diabetes,
neuro-degenerative diseases, heart disease, and cancer.
Who’s at risk for chronic inflammation? Everybody. But some of us are
more likely to develop chronic, low-grade inflammation and the diseases
it can trigger.
This GUIDE TO CLEAN HEALTH is designed to DETOXIFY and NUTRIFY your body and
environment in order to optimize your immune system to combat many of the
diseases we are faced with today. It’s a plan to help maximize your body’s natural
defenses so that it is in the best possible position to fight illness. This protocol is to
help boost immunity, detoxify the body, manage microbial invasions, balance
emotional and biological functions and provide non-toxic therapies.
This guide is not a replacement for your health practitioner’s advice, rather it is
meant to complement it. You no longer have to put your life completely in the
doctor’s hands.
“Our bodies are not designed to be sick. THEY ARE DESIGNED TO BE WELL.” Dr. Mercola
The key to giving your body and immune system a fighting chance to heal itself is to
remove what is causing the toxicity and inflammation and replace it with healing
foods and protocols.

CAUSES of TOXICITY & INFLAMMATION —
Diet, Lifestyle and Environment
Our food supply is not as healthy as it used to be 30 years ago. The mainstream
American diet is strongly pro-inflammatory, because it provides the wrong kinds
of fats, the wrong kids of carbohydrates, and too few of the protective
phytonutrients found in fruits, vegetables, herbs and spices. In addition, we are
now dumping over 10 times more pesticides and herbicides on our food and on
top of it, we are currently modifying many foods. Here’s a look at these, one by
one.
Pesticides & Herbicides: Our food is getting sprayed to death

The total volume of pesticides & herbicides used in the U.S. increased 10-fold
from 15 million pounds in 1996 to 159 million pounds in 2012. In 2015, it has
topped to over 171 million pounds.
Studies show that pesticides used in conventional produce have been linked to
increased risk of cancer, nervous system disorders, and hormone disruption.
In April 2013, in a study published by A Cancer Journal for Clinicians, it was

reported that exposure to many different pesticides are convincingly linked to an
increase in cancer risk. Cancers include: breast, prostate, leukemia, and
lymphoma, with a possible link to lung, pancreatic, brain, stomach, ovarian and
kidney cancer.
Herbicides have been clearly established as carcinogens – most famous is Agent

Orange, which was a herbicide used by the military during the Vietnam War and
there were years of resulting side effects on health. However, this chemical used

in agriculture to kill weeds, is known to increase the risk of non-Hodgkin’s
lymphoma, colon, lung, nose, prostate and ovarian cancer.
The WHOs International Agency for Research on Cancer (IARC) has conducted
studies on several herbicides developed by companies such as DOW and
Monsanto and has labeled them “possibly” and “probably” carcinogenic to
humans respectively.
Glyphosate, the main ingredient in herbicides, may also act as transporter of

aluminum to the brain.iv Where do we come in contact with aluminum? Baking
Soda, baking powder, baked goods, antiperspirant, and aluminum foil, to name a
few.
MIT Researchers also correlate glyphosate with rise in celiac disease and autism.v
Even after washing, conventionally grown fruits and vegetables still test
positive for 47 to 67 different chemicals.
The best way to avoid harmful pesticides is to buy organic versions of those foods
that are likely to be contaminated. The USDA’s national standards define
“organic” as foods that are produced without the use of most conventional
pesticides. The food should also not have been genetically modified, irradiated to
kill bacteria, or fertilized with sewage sludge. Organic meat, poultry, eggs, and
dairy products come from animals that are given organic feed and no antibiotics
or growth hormones.
The analysis of nearly 100 published studies confirmed that organics have higher
concentrations of total antioxidants.

The Dirty Dozen vs. the Clean Fifteen
If there is a downside to organic produce, it’s that it often times can be more
expensive than conventionally grown produce. For that reason, it makes sense to
prioritize.
The Environmental Working Group (ewg.org) lists the ‘dirty dozen’ – the 12 fruits
and vegetables that are most likely contaminated with pesticides. They also list
the “clean fifteen” least-contaminated crops.
The Dirty Dozen:

 Apples  Grapes
 Celery  Spinach
 Sweet Bell Peppers  Lettuce
 Peaches  Cucumbers
 Strawberries  Blueberries
 Nectarines  Potatoes
The Clean Fifteen: Of the fruit and vegetable categories tested by the EWG,
the following “Clean 15” foods have the lowest pesticide load, and are the safest
conventionally grown crops to eat from the standpoint of contamination. You
should still be sure to wash them.

 Onions  Eggplant
 Sweet Corn  Kiwi
 Pineapples  Cantaloupe
 Avocado  Sweet Potatoes
 Cabbage  Grapefruit
 Sweet Peas  Watermelon
 Asparagus  Mushrooms
 Mangoes
Genetically Modified Organisms: Our food is poking holes in our gut

No health program would be complete without cleaning out Genetically Modified
Organisms (GMOs). There are many reasons to avoid eating food that contains
GMOs, but the most important is to maintain good gut health.
Gut health plays an important role in overall health because more than 75 percent
of your immune system resides in your digestive system. A healthy gut will fight
off toxins, allergens, and microbes, while absorbing the nutrients you need to stay
well and avoid cancer.
GMOs can initiate an inflammatory response and one of the most critical places
where the inflammatory response occurs is in your gut. Your gut is the second
brain of your body because your gut and brain have neurotransmitters that send
information back and forth and if it is continually detecting these threats and
sending out signals of inflammation, it becomes a chronic condition. As we know,
chronic inflammation leads to numerous diseases.
In an effort to make it easier for farmers to control pests in these crops, genetic
engineers created something called 'BT Toxin'. They took a gene from bacteria
and engineered it into the crops, so the plants would fight off the insects
themselves. After ingestion, BT Toxin attacks the cells of the insect’s gut,
essentially causing the insect’s stomach to explode. Both Monsanto (the
company that created it) and the FDA assured the public that

there was no risk to humans ingesting BT Toxin, claiming the digestive system
would destroy the toxin. However, studies show that the toxin has contributed to
the rise in such diseases as leaky gut syndrome, inflammatory bowel disease, and
even cancer. Another study showed that the toxin breaks open pores in human
cells, which may mirror what it does to the gut of insects.
A study came out by the Environmental Sciences Europe, which found severe liver
and kidney damage, as well as hormonal disturbance and large tumor growth in
rats that were fed GMO maize and the herbicide, Roundup.
This study, as well as others, is why so many countries have banned GMOs - 26
countries in total. 60 other countries have strict regulations against it. At this
time, the U.S. has yet to take action against GMOs.
The good news is that avoiding GMOs can be relatively easy—if you know what to
look for.
How to Avoid GMOs

Since GMO labeling doesn't currently exist in the US, it’s important to
understand where your food comes from and to avoid processed foods. There
are nine primary Genetically Engineered food crops, but their derivatives are in
more than 70 percent of supermarket foods, particularly processed foods. The
most prevalent genetically modified crops include canola, corn, papaya,
soybeans, and sugar beets (not red beets).
Here are some guidelines to keep in mind:

• Buy whole food and organic food whenever possible
• Purchase beef that is grass-fed
• Seek products specifically labeled as non-GMO or GMO free. (This is rare
because it’s not required yet by the USDA)
• Avoid aspartame, which is derived from a GM organism
• Shop locally. Most GM food produced in the US comes from large,
industrial farms

• Grow your own food or join a CSA (Community Supported Agriculture)
• Learn how to read PLU (Product Look Up) codes on fruits and veggies. A
5digit code starting with 8 is a GMO product
Since labeling on GMO products is not mandatory, your best

chance of avoiding GMO foods is to pay attention to the origin
of your food. Eating whole food, grown with safe practices,
that’s not processed is so important for maintaining a healthy
gut. This in turn will enable you to maintain good, overall
health as well. Look for this NON-GMO label on processed food.
Food Dyes & Food Additives: We are eating laboratory creations
Our bodies were designed to eat from the earth…not man-made laboratory
creations. But because we are in a fast-paced society and rely more than ever on
packaged, processed, chemicalized food, our health has suffered for it.
There is 5 times more food additives added to our food than there were 50 years
ago. Other countries put warning labels on food containing food additives or ban
them altogether, but not in the U.S.
The Center for Science in the Public Interest published a report called “Food Dyes:
A Rainbow of Risks” and in it they name 9 food additives that are connected to
numerous diseases such as asthma, allergies, ADHD, learning disorders, and
cancer to name a few.
In the 1970’s, the FDA banned red dye #2 after it was found to cause cancer in
rats. But we’re still allowed to consume such additives as nitrates/nitrites (found
in deli meats), potassium bromate, propyl paraben (found in store-bought tortillas
and muffins), recombinant bovine growth hormone and recombinant bovine
somatotropin (rBGH and rBST), and other artificial colors and flavors.
All of these have been studied for their cancer link and have actually been
banned in other countries, but still used in the U.S:

• Blue dye #1 and #2 are banned in Norway, Finland and France.
• Yellow #5 is banned in Norway and Austria.
• Yellow #6 is banned in Norway and Finland.
• Red #40 is banned in the U.K.
• Potassium bromate is banned in Europe, Canada and China.
• rBGH and rBST are banned in Australia, New Zealand, Canada, Japan and the
European Union.
More Cancer Causing Food Additivesvi:

• Acesulfame-potassium (Sunett®, • Carrageenan*
Sweet One ®) • Diacetyl
• Artificial Colors • Potassium bromate
• Aspartame (NutraSweet®, Equal®) • Propyl gallate
• Butylated hydroxyanisole (BHA) • Saccharin (Sweet ‘N Low®)
• Butylated hydroxytoluene (BHT) • Sodium benzoate**
• Caramel color • Tert-butylhydroquinone (THBQ)
Dairy: Don’t believe the milk mustache
The marketing would love us to believe that “milk does a body good” but there
are studies that make this less convincing. In Harvard’s Physicians Health Study,
more than 20,000 physicians who consumed more than 2 dairy servings per day,
34% had a higher risk of developing prostate cancer.
Another study found that for every 10 grams of lactose consumed (which is 1
glass of milk), the risk for ovarian cancer increased by 13%.
In Asia, milk is not a normal part of their diet (soy products are more common)
and people there are generally healthier and breast cancer is rare.
As it turns out, humans are not designed to drink cow’s milk – except of course
during infancy when they should drink human milk. Here are some reasons why
you should not be drinking cow’s milk:

1. There are more ingredients in milk than you think. In the U.S., antibiotics
are fed to livestock…and it’s a lot. In 2009, the livestock industry used 29
million pounds of antibiotics.
2. Milk is not biochemically made to be consumed by adult humans – Ever

wonder why we are the only mammals that drink the milk of another
mammal? According to How Stuff Works, “The biochemical make-up of
cow’s milk is perfectly suited to turn a 65-pound newborn calf into a
400pound cow in one year.” This means we’re actually getting too much
protein and mineral content, but not enough essential fatty acids, selenium
or calcium.
3. Milk INCREASES bone fracture risk – Not only does cow’s milk not give us
enough calcium, in fact, in a 12-year Harvard study of 78,000 women,
those who drank milk three times a day actually broke more bones than
women who rarely drank milk. Similarly, a 1994 study of elderly men and
women in Sydney, Australia, showed that higher dairy product
consumption was associated with increased fracture risk. Those with the
highest dairy product consumption had approximately double the risk of
hip fracture compared to those with the lowest consumption. “The
countries with the highest rates of osteoporosis are the ones where people
drink the most milk and have the most calcium in their diets. The
connection between calcium consumption and bone health is actually very
weak, and the connection between dairy consumption and bone health is
almost nonexistent.” This is according to Amy Lanou Ph.D., nutrition
director for the Physicians Committee for Responsible Medicine in
Washington, D.C.
4. Cancer feeds off mucus from milk. In addition, lactose is the sugar in milk
and cancer feeds on sugar.
5. Hormones in cow’s milk are linked to cancer – Cows are given the hormone
bGH – Bovine growth hormone – to help them mature faster and produce
more milk. bGH has been banned in Europe and Canada for health reasons,

but has not been banned in the U.S. Cows injected with bGH are more
susceptible to sickness, which require more antibiotics to be given to them.
1. All cow’s milk, whether organic or non-organic, contains hormones and
growth factors. It is, after all, baby food designed to help a newborn
animal “grow, grow, grow” and the reason why growth factors are
implicated in certain cancers. An additional concern is that two thirds of
milk is taken from pregnant cows, when the hormone content, such as
estrogen and progesterone is sky-high.
6. Cow’s milk is known to aggravate asthma. Many health practitioners

believe that mucus-forming foods, like cow’s milk and cow’s cheese, can
cause a person’s asthma to be exacerbated because more mucus gathers in
the lungs.
In a nutshell, all cow’s milk contains:

• Hormones and growth factors – linked to cancers such as breast and
prostate.
• Saturated animal fat – linked to obesity, type 2 diabetes, heart disease and
stroke.
• Casein – the milk protein linked to childhood allergies and type 1 diabetes
in some children.
• Lactose – the sugar in milk, linked to ovarian cancer.
So, you might be wondering, if you can’t drink cow’s milk, what should you put
in your cereal in the morning? Well, almond milk and coconut milk are
excellent – even healthier – alternatives. Rice milk is the most non-allergenic.
When choosing non-dairy milk, it is imperative that you read the ingredients
list. Some almond milk brands include an ingredient called ‘carrageenan’
which is a known carcinogen.

Stay away from soy milk though. The thing to know about soy is that it is 93%
genetically modified, however, soy also contains phytoestrogens. Even if you
don't know what a phytoestrogen is, you can see it has the word ‘estrogen’ in
it – a hormone. For men, this can lead to low testosterone, low sperm count
and a higher risk for cancer. For women, when you get more estrogen than
your body needs, this can lead to estrogen dominance which is linked to breast
cancer, infertility and menstrual problems.
Gluten - This wasn’t an issue 30 years ago

Gluten is the protein found in wheat. And while we didn’t hear much about it 30
years ago, 1 in 133 people are known to have some sort of gluten sensitivity.
It doesn’t always show up as gut symptoms, but can reveal itself through
migraines, ADHD symptoms, behavior issues or a child that is underweight. One
study shows that today’s gluten causes inflammation in 100% of people that eat
it. The Journal of Toxicology links gluten sensitivity to – no surprise – genetically
modified foods. Many times, after healing my client’s gut, they may go back to
eating gluten, as long as it’s organic, without side effects.
Since 70% or more of your immune system is in your gut and gluten causes
inflammation, then it makes sense for anyone fighting a chronic illness to cut out
gluten, while they are trying to get healthy.
Sugar – The Bittersweet Truth

156 pounds - that's how much added sugar Americans consume each year on a
per capita basis, according to the U.S. Department of Agriculture (USDA). Imagine
it: 31 five-pound bags for each of us.
That's not to say that we get most of the sugar in our diets directly from the sugar bowl.
Only about 29 pounds of it comes as traditional sugar, or sucrose, according to The
Sugar Association, a trade group of sugar manufacturers. The rest comes from foods.
Of course, those foods include things like candy, soda, and junk food. But plenty
of sugar is hiding in places where you might not expect it.
Some types of crackers, yogurt, ketchup, and peanut butter, for instance, are
loaded with sugar -- often in the form of high-fructose corn syrup (HFCS). Use of
this sweetener has increased 3.5% per year in the last decade, according to the
World Health Organization (WHO). That's twice the rate at which the use of
refined sugar has grown.
Where is all that sugar going? In the U.S. diet, the major source of "added sugar" -
not including naturally occurring sugars, like the fructose in fruit -- is soft drinks.
They account for 33% of all added sugars consumed, says Kristine Clark, PhD, RD,
a spokeswoman for the Sugar Association. Clark is also director of sports nutrition
in the athletic department of Penn State University.vii
Sugar is a cancer-feeder. By cutting off sugar, it cuts off one important

food supply to the cancer cells.
The most toxic of all sweeteners is found to be more addictive than cigarettes or
cocaine. Specifically, sugar can stress out the pancreas and make cells resistant to
insulin. This in turn can result in high blood pressure and chronic inflammation. We
already know that inflammation is the cornerstone of most diseases and since table
sugar is half fructose, the body cannot convert it and it becomes toxic to the liver.
Artificial Sweeteners:

If you want to kick out the sugar habit, don’t reach for the artificial kind as they
could do just as much damage to your health.
Acesulfame potassium- (See above under ‘Food Additives”) Also known as

acesulfame-K and sold as Sunett® or Sweet One®, this artificial sweetener is used
in aspartame or sucralose to give diet soft drinks, chewing gum, and other
products a sweet taste. Preliminary studies suggest that it may contribute to the
development of breast tumors.
Aspartame - (See Food Additives) Sold as NutraSweet and Equal, this

controversial sweetener is found in diet drinks and as a stand-alone sweetener.
Some animal studies have linked it to an increased risk of cancer.
Saccharin- (See Food Additives) Sold as Sweet n’ Low, this calorie-free sweetener
is linked to bladder cancer and obesity.
Sucralose- Sold as Splenda is found in many diet foods. It’s designed to activate
taste buds, but be indigestible, thus linking it to gastrointestinal issues,
headaches, and rashes.
Agave- Nectar from this desert plant is high in fructose, which we know is toxic to
the liver. It’s best to avoid this one.
Erythritol- This is a naturally processed sugar alcohol and is 70% as sweet as

sucrose. This sweetener appears to be safe.
Fluoride – Is Your Water Safe?

So, what exactly is fluoride? Fluoride is an inorganic chemical compound used in most
toothpastes and drinking water. In the 1940's, the American Dental Association (ADA)
decided that fluoride was helpful in preventing tooth decay. While this has been
widely debated, even if it were true, there is still the problem that too much fluoride
is in fact dangerous and toxic.
On even the trusted websites that taught the benefits of fluoride, they will admit that
large amounts of fluoride can affect your health, and even be deadly.
In high doses, fluoride can:
• Cause osteosarcoma, a rare bone cancer in children and teens
• Irritate the stomach, possibly leading to an ulcer
• Cause brain damage (studies actually show a reduction in IQ among children)
• Interfere with bone formation, possibly leading to arthritis
• Cause kidney injury
• Create skin irritations and rashes
• Affect thyroid function
• Increase the rate of infertility
• Develop a condition called dental fluorosis where the enamel on your teeth
changes color
Now, I will play the devil's advocate for a moment – let's say fluoride is effective in
preventing cavities and tooth decay. Well, then what's the big deal about it being
added to our water supply?
Well, a few things. First, the U.S. is the only developed country that does this. In
Europe, 97% of the people drink non-fluorinated water. And guess what?
Graphs of tooth decay trends for 12 year-olds in 24 countries, prepared using the
most recent World Health Organization data, show that the decline in dental decay in
recent decades has been comparable in 16 non-fluoridated countries and 8
fluoridated countries. The W.H.O. data does not support fluoridation as being a
reason for the decline in dental decay in 12 year-olds that has been occurring in
recent decades.
Then there is also the issue of how much fluoride a person is getting. If someone
drinks lots of tap water, they're getting way more fluoride than someone who
doesn't. And a man who is 6'2" and over 200 pounds can possibly be ingesting the
same amount of fluoride as a 3 year old.

Also, most toothpaste you purchase already contains fluoride. When the water you
cook with, brush your teeth with, and drink contains fluoride and so does the
toothpaste you're using at least twice per day, you run the risk of consuming too
much of this chemical.
So, even if you believe that fluoride is good for your teeth (and there are many who
do not), you need to at least understand that too much fluoride is extremely
dangerous. And when it's added to your drinking water and toothpaste, you have
absolutely no control over how much fluoride you're actually getting.
So, if you're eating a well-balanced diet rich in calcium and vitamin D and taking
proper care of your teeth, one would have to ask why do I need fluoride? It's simple,
you don't.
WHAT TO DO NOW
Now that you have the bad news about the state of our food and water supply, let
me give you some positive news on what you can eat to be healthy.
Clean Out Your Food - The Anti-Inflammatory Diet

As I’ve explained, inflammation has been linked to many chronic and dangerous
health conditions such as Alzheimer’s disease, certain types of cancers, joint
problems, and even heart disease. Internally, inflammation can occur due to a
number of factors such as stress, toxins, and a sedentary lifestyle. Dr. Andrew

Weil, a leading expert on the topic, offers dietary tips to reduce inflammation
within the body:
• Eat at least five servings of vegetables per day (ideally organic).
• When selecting produce, choose the full spectrum of colors to derive the
maximum phytonutrient benefit.
• Aim for 40 grams of fiber per day.
• As opposed to animal protein, increase your intake of vegetable-based
protein such as soy and beans.
• Fat should be sourced from extra virgin olive oil, nuts, avocados, and fish.
Avoid saturated fat from animal sources (except for fish).
Inflammation can be treated with dietary changes. Increasingly, medical experts

support the notion that
Diet can heal many health problems – not the least of which
includes cancer, diabetes and heart disease.
With a focus on whole foods, minimally processed foods, and healthy fats, you
can quell inflammation and increase your quality of life.
Try to eat all organic food if possible to reduce the risk of exposure to pesticides;
eat when you’re hungry, stop when you’re full; don’t repeat the same food more
than five times a week; plan meals so they roughly follow this breakdown—40%
carbs, 30% protein, and 30% healthy fats.
Foods to Steer Clear of

Here’s what you’ll want to wean yourself off of in order to reduce the
inflammation in your body: wheat, dairy, potatoes, corn, sugar, pork, commercial
non-organic eggs, shellfish, peanuts and peanut butter, coffee, alcohol, juice,
caffeinated teas, soda, anything containing hydrogenated oils, processed foods,
and fried foods.

Foods to Eat More of
You can think of the Mediterranean diet as a jumping off point.
You want to incorporate a variety of fresh food and think of eating from the
rainbow. But these foods will specifically help decrease inflammation:
 Cold-water oily fish such as wild salmon, mackerel, sardines, and halibut as
well as oils extracted from these fish
 Organic berries
 Fruits and vegetables (except those mentioned above)
 Pineapple
 Seeds and nuts (except peanuts which contain aflatoxin, a cancer-causing
mold)
 Garlic, ginger, and turmeric
 Flaxseed oil (except in the case of hormone driven cancers) and olive oil (if
not heated too high)
How to eat healthy on a budget - Eat organic without breaking the bank.
By now, you know that eating organically grown fruits and vegetables are better
for your health. And it’s true: Organic produce has higher nutritional value and
antioxidant content than its conventional counterpart. That’s because organic
produce is grown in accordance with strict standards, does not contain toxic
pesticides or genetically modified seeds, and has not been subject to harmful
irradiation. But for many, the downside to organics is cost.

Organic food typically costs more than conventional alternatives, so how do you
reap the potent health benefits when you’re watching your budget?
Fortunately, all it takes is some savvy shopping skills to save on your food bill—
while still making the healthiest choices for you and your family:
• Buy in bulk. Whenever possible, buy larger quantities. Warehouse stores
such as Costco, carry boxes of organic bananas and apples for much less
than what’s offered at the grocery store. And if your regular grocery store
has a bulk section, shop for oats, rice, legumes, and nuts (they’re almost
always less expensive than packaged foods).
• Sign up for a CSA. In a CSA (which stands for Community Supported
Agriculture) model, farms offer shares to the general public. The money
you give your local farm helps it start marketing earlier in the year. In
return, you get a share of the crops every week at a fraction of the price
you’d pay at an organic market. You get fresh, seasonal, organic produce
and the farm gets support from the local community. Win-win!
• Buy local. Local produce costs less because it does not have to travel. Local
farmer’s markets host vendors who carry everything from organic fruit and
vegetables to meat, eggs, and even flowers! If you walk down the street to
the grocery store, you will often see the same products at a higher price
(probably from the same farmer, too!).
• Grow your own. Some produce grows easily in a small garden plot or even
on your porch. For example: organic herbs such as basil, dill, or thyme cost
$2-3 per small bunch in the grocery store, but you can grow a small plant
that feeds you several times over in a medium-sized pot on your balcony.
Ditto salad greens!
• Be selective. If you can’t afford to go 100% organic, rely on the
Environmental Working Group’s “dirty dozen” —foods that contain the
highest levels of pesticides—as your go-to reference for must-buy organics.
(See the Dirty Dozen vs The Clean Fifteen).
I started with the foods that my family eats the most like strawberries and celery,
which we eat easily five times a week. Then I added in a few more each week

and if you do this while cutting out the artificial processed food, you won't break
the bank!
Fruits and Vegetables

 Berries- Scientists have examined the antioxidants in many fruits and
vegetables, and found that blueberries and cranberries have some of the best
health benefits. Feel free to eat plenty of blackberries, blueberries, raspberries,
cranberries, strawberries and other berries.
 Cherries- Cherries are also rich in anthocyanins, and research suggests that
they can improve inflammatory conditions. A 2001 study found that the
anthocyanins in tart cherries have anti-inflammatory effects comparable to those
of some pain relieving drugs.
 Citrus- Citrus fruits such as oranges and grapefruit are compact sources of
anti-inflammatory flavonoids. In a study in the May 2012 issue of the American
Journal of Clinical Nutrition, it was shown that drinking blood-orange juice daily
was linked to lower levels of CRP and other markers of inflammation.
 Pineapple – It may seem counter intuitive that these sweet fruits could
ease inflammation, but pineapple contains bromelain, an enzyme that’s been
show to act as an anti-inflammatory by altering the activation of the immune
system’s CD4 + T cells.
 Vegetables – The best thing you can do for your health is to eat more
veggies. Variety in types and color are best. Vegetables which contain lots of
nutrients include cruciferous veggies such as broccoli, Brussel sprouts, and
cauliflower, dark leafy greens, and colorful veggies in red, orange and yellow.
Grains, Pasta, Beans and Legumes

Low GI foods are the key. The glycemic index has been indicated as a large factor
influencing chronic inflammation. The glycemic index (GI) rates how slowly or
quickly carbohydrates are digested and cause blood sugar (glucose) levels to rise.
Foods that rank over 60, for example, are considered high GI carbs. Research
suggests that high GI foods have a role in chronic inflammation. At the same
time, low GI foods could help protect against chronic inflammation.

A 2004 study in the Journal of the American Medical Association found
that people who adopted a low-GI diet saw their blood levels of CRP, the
marker of inflammation, drop by 48%.
List of low GI foods (below 45):

 Beans, cruciferous vegetables, yogurt, grapefruit, apples, and tomatoes List
of moderate GI foods:
 Most pasta, bulgur, baked beans, yams, green peas, sweet potatoes,
orange juice, blueberries
List of high GI foods (above 60):
 White potatoes, refined white and wheat bread, dried fruit, bananas,
carrots, and watermelon
Good Fats and Bad Fats

Fats in particular can have a strong influence on your inflammatory status.
Omega-3 and omega-6 are essential fatty acids, which mean that our bodies can’t
make them and we have to obtain them from our diet. Both types are
polyunsaturated fatty acids, but the chemical structure is very different and they
have very different effects on health.
For optimal health, we need two kinds of Omega-3 fatty acids: EPA and DHA.
EPA and DHA are the building blocks for hormones that control immune function,
blood clotting and cell growth. Omega-6 fats also helps to create hormones, but
the types of hormones created from this fat tends to increase inflammation and
cell proliferation.
• Good fats to add: avocados, chia, flax, hemp, nuts, olives & oils made from
them. Cold water fish (such as salmon, sardines, herring, mackerel, black
cod, and bluefish).

• Bad fats to avoid: Sunflower, safflower, corn, and soy oils. Margarines and
other trans-fats. Limit whole milk, cream, cheese made from whole milk,
fatty meats and unskinned poultry.
Mushrooms
According to Dr. Mercola, "Mushrooms are nature's recycling system…they break
down rocks and organic matter." And the mycelia, which are the vegetative part
of the mushroom, actually contain healing agents.
Below are 7 medicinal uses of mushrooms:

• Strengthen your immune system
• Provide kidney support
• Stabilize cholesterol and blood sugar
• Reduce risk of heart disease
• Relieve respiratory illnesses, including asthma
• Increase longevity
• Enhance weight loss
Doctors have even found that one of the bonuses of the immune strengthening
properties of mushrooms include destroying cancer cells when patients are
undergoing chemotherapy or radiation.
Do you hate eating mushrooms? One option is to drink reishi mushroom tea.
Chinese medicine has been using reishi mushrooms for 2,000 years and studies
have found "a type of carbohydrate molecule found in reishi mushrooms, can
induce antibodies to recognize and kill antigens associated with tumors or
cancer cells." Memorial Sloan-Kettering Cancer Center recommends reishi
mushrooms to their patients.
Shitake mushrooms are great for lowering cholesterol and cremini mushrooms
are great for fighting off colds and the flu.

Proteins
Limit your consumption of meat, poultry, eggs, cheese, and dairy products to once
or twice a week as these all tend to be pro-inflammatory. Here’s a look at how to
choose a healthy protein:
 Red Meat
Look for lean beef with the USDA Organic label, which guarantees that the
animal was raised without pesticides, hormones, antibiotics, or genetically
modified feed. It’s wise to look for “100% grass fed” which indicates it fed
on grass, not corn. 85% of corn in the U.S. is now genetically modified and
can make cows sick which necessitates the use of antibiotics. What the cow
eats becomes its meat – AND what you eat. Bison is an excellent choice for
red meat as it is consider leaner than chicken and a cleaner red meat than
cow.
 Poultry
The USDA does not permit the use of hormones in raising poultry, but by
choosing “organic”, you can be assured that the feed was not genetically
modified.
 Fish/ Seafood – Are You Eating Toxic Fish?

Seafood is versatile, fast cooking, and delicious. A darling among the
healthy eating crowd, favored by chefs, and promoted as an all-around
healthy choice. It’s rich in heart healthy omega-3 fatty acids and is a lean
source of protein.
… And it is all of those things. Except when it’s not.
Decades of global industrial pollution have left our lakes, rivers, and oceans filthy with
heavy metals, PCB’s, dioxins, agricultural pesticides, industrial solvents, and more.

Overfishing and unsustainable fishing practices have depleted ocean stocks of
many species—this, coupled with our ever-growing appetite for seafood
worldwide has launched the mega-farmed-seafood industry. According to the
World Wildlife Federation, “85% of the world’s marine stocks are either fully
exploited or overfished, driving accelerated growth in the farmed seafood
industry.”
The National Oceanic and Atmospheric Administration’s Fish Watch program puts
the percentage of farmed seafood the world eats at around 50%.
While farmed seafood might seem like a great answer to overfishing and polluted
waters, it’s not without its own set of problems, notably the heavy use of antibiotics
and pesticides, traces of which are consistently found in tested seafood.
Bigger ocean fish like tuna, swordfish, shark, Chilean sea bass, and king mackerel
have some of the highest levels of the known neurotoxin methyl-mercury—
including the canned tuna that your kids may be eating in school lunches!
The 2012 Mercury Policy Project report found that children who eat two medium
servings of albacore, or white tuna per week could be exposed to as much as six
times the dose that federal guidelines consider safe.
Keep in mind there are no organic standards for fish.
So does this mean you need to forgo heart healthy, omega-3 rich seafood? Nope!
It just means you must become a smarter shopper and above all, “know your
seafood.”
Here’s what to look for to avoid the worst, most polluted fish so you can reap all
the benefits and reduce the risks of exposure to toxins:
ONE: Eat Low on the Food Chain

Bigger ocean fish that live a long time will bio-accumulate more toxins in their fat
and flesh. Rather than tuna and swordfish, opt for smaller fishes like sardines,
mackerel, herring, and wild Alaskan salmon.
TWO: Eat Domestic

It may be shocking to learn that 90% of the seafood consumed in the United
States is imported, and only 2% is regularly inspected. What’s more, international
fishing and farming practices often go unchecked—it’s not uncommon to find
imported shrimp from Southeast Asia to be contaminated with pesticides that
were banned in this country decades ago.
THREE: Aim for Wild Caught

With some exceptions, farmed seafood—in particular farmed salmon—is
something you want to skip. Farmed fish often have higher levels of pesticides
than their wild counterparts. Close to 90% of all salmon sold in the US is farmed.
Read your labels and ask your waiters for wild caught Pacific salmon. But keep in
mind the dwindling wild fish stock, so you may want to make those choices with
sustainability in mind.
Here are some options for you:

 Wild caught Alaskan Salmon
 Pacific sardines
 Pink Oregon shrimp
 US farmed oysters (these guys are generally the exception to the farmed rule)
Grilling
Now, don't get me wrong – grilling meat is not necessarily bad for you, but we
should balance it with spices, herbs and more vegetables. Marinating your meat
correctly will cut down on dangerous carcinogens that are created during the
grilling process.

Here are some tips to healthy grilling:
• Marinating a product you're about to grill is a good way to dramatically
reduce (sometimes up to 80%) the formation of HCAs – heterocyclic
amines. HCAs are carcinogens produced in muscle foods when cooked at a
high temperature.
• The American Journal of Clinical Nutrition revealed an average of 71%
lower malondialdehyde (which is a compound that is mutagenic and
carcinogenic) when hamburger meat was mixed with a little over two
teaspoons of a spice blend containing cloves, cinnamon, oregano,
rosemary, ginger, black pepper, paprika and garlic powder.
• Another study from the Journal of Food Science found in 2008 that simply
marinating steaks in spice mixes for one hour prior to grilling reduced HCA
production by up to 88%. You can easily add any of these antioxidant rich
items as a marinade or rub onto meat: chopped dried sour cherries,
rosemary, thyme, ginger, turmeric, oregano, black pepper, paprika, garlic,
sage, cloves, and cinnamon.
• Add lots of vegetables to your grilling routine. It's another delicious way to
prepare veggies and research has shown that the vegetables may help
counteract the negative aspects of the meat.
• The antioxidants in red wine can also decrease HCAs.
Natural Sweeteners
By now, you likely know how detrimental highly processed, granulated white
sugar is to your health. If you need a refresher, here are some of the many ways
white sugar wreaks havoc on your biochemistry, courtesy of UCSF’s Dr. Robert
Lustig, a crusader against sugar and author of Fat Chance:

• Sugar contributes to obesity
• Sugar contributes to insulin resistance and diabetes
• Sugar is addictive and toxic
• Sugar makes you want to eat more—and move less!
If sugar is this harmful, it makes good sense to minimize or eliminate it altogether.

But some occasions just call for a sweet treat! In those instances, you CAN have
your cake and eat it too—with these 5 sweet, all-natural alternatives:
1. Honey. Raw honey has a myriad of health-promoting qualities. It contains

natural antioxidants, although the quantity does vary across varieties
(buckwheat honey reportedly delivers the most). Honey is also chock-full of
enzymes, amino acids, vitamins, and minerals. Note that baking with raw
honey will destroy many of the nutrients in honey. If you want to use it to
flavor your tea or coffee, wait until your beverage has cooled enough to
drink.
Sugar substitute: In dressings and slaws; warm beverages
2. Blackstrap Molasses. Blackstrap molasses is a sweetener that is actually

good for you—it’s high in antioxidants and several health-promoting trace
minerals that are difficult to find in other foods, such as: iron, calcium,
copper, manganese, potassium, and magnesium. Opt for unsulphured
blackstrap molasses, as it doesn’t contain the processing chemical to which
some people are sensitive. Unsulphured means it’ll have a cleaner and
more clarified taste.
Sugar substitute: Use in place of brown sugar or when you want to impart a
slightly smoky flavor. Great in baked beans and gingerbread.
3. Coconut Sugar. Proponents argue coconut sugar tends to be less refined

than granulated sugar; they say it also contains minerals like magnesium,
potassium zinc and iron. In addition, coconut sugar has been discovered to

have a lower glycemic index than the uber-refined white stuff, which
means that it can cause a less dramatic spike in blood sugar. Since studies
on this sugar are largely unavailable, you need to take these claims with a
grain of salt. As always, moderation is key!
Sugar substitute: Can be used as a 1:1 substitute for sugar in baking and
cooking. You can also find it in syrup form; in that case, adjust your
measurement in baking to ¾ cup for 1 cup sugar, reduce liquid by 2 tbsp for
each cup and reduce cooking temperature by 25ºF.
4. Date Sugar. This may be the rock star of the group. Made from ground
dates, this sweetener delivers all the nutrients in dates, including potassium
and calcium—and is similar in healthful polyphenols as green tea! However,
that’s
just part of the story: Date sugar is also low in calories, helpful for
constipation, and makes you feel full longer. Look for varieties that have
one ingredient only.
Sugar substitute: Yummy in bars and cookies, substitute this way: for every
one cup of sugar, use 2/3 cup of date sugar.
5. Stevia. Derived from a plant with sweet leaves, it doesn’t get much more
natural than this. The glycosides in the leaves of the Stevia Rebaudiana
plant account for its incredible sweetness.
Stevia is calorie-free, and the powdered concentrate is 300 times sweeter
than sugar. Stevia is widely used all over the world and is becoming more
commonly found in the U.S. Stevia can help keep blood sugar levels in
check and despite being very sweet, it doesn’t contribute to cavities. BE
CAREFUL, some white powdered Stevia is processed with not so groovy
ingredients. To avoid nasty additives, we use Organic SweetLeaf Stevia.
Sugar substitute: A little stevia goes a LONG way. A fraction of the amount
and you’ll have ample sweetness.

Above all, for optimal health, try to keep your sugar consumption down to 15-25
grams per day. This means you may have to stop at one cookie, but it doesn’t
mean you need to cut out all of the sweetness from your life.
Herbs & Spices

Rich in phytochemicals, many herbs and spices serve as anti-inflammatory
superfoods. Stock your spice cabinet with the following and it’ll double as an all-
natural medicine cabinet!
 Basil— Researchers from the University of Michigan have shown that holy
basil has anti-inflammatory activity compared to aspirin, ibuprofen, and
naproxen. Traditional basil contains a compound called eugenol, which eases
muscle spasms. Basil can help relieve gas and soothe a turbulent tummy.
 Cayenne—What doesn’t this spice do? Capsaicin, the source of cayenne’s
bite is the main ingredient in many commercial treatments for arthritis and
muscle pain. It’s also used to heal shingles. It’s thought to be an anti-
inflammatory, an antioxidant—and even antidiabetic! The ancient Maya used this
fiery spice to treat mouth sores and inflamed gums.
 Cinnamon—Perhaps best known for its ability to significantly lower blood
sugar with as little as 1/4 to 1/2 teaspoon a day, cinnamon is beneficial for
diabetics. Cinnamon bark contains an oily chemical called cinnamaldehyde, which
is a potent antibacterial that also helps reduce anxiety. Cinnamon bark helps
regulate the menstrual cycle. It’s also high in fiber!
 Ginger—Known most for its ability to help with nausea and motion
sickness, ginger increases digestive fluids and absorbs and neutralizes toxins and
stomach acid. In addition, ginger helps ease inflammation in the body, with
positive effects on arthritis and migraines. As an anti-inflammatory, it may also
play a role in preventing and slowing the growth of cancer.
 Mint— Its leaves have been used for hundreds of years to soothe digestive
problems, which is why peppermint tea is such a common after-dinner drink.
Recent studies show it has positive effects on IBS and flatulence, and because it
also relaxes the esophagus, it allows for relief of gas through belching. The same

property that relaxes the airways, menthol, is responsible for fighting bacteria
and viruses.
 Sage—An unsung hero, sage is well known for its place in the culinary
world, but it deserves recognition as a potent healer. It enhances memory, can
soothe an upset stomach, and reduce night sweats. Studies have shown
antibacterial, antifungal, antiviral, and astringent properties.
 Turmeric—A powerful anti-inflammatory, turmeric’s effects have been
compared to that of topical hydrocortisone! The chemical responsible for its deep
orange-yellow color is curcumin, a proven anticancer agent. Recent studies show
turmeric can help prevent Alzheimer’s disease.
Beverages
Lemon Water
Lemons are rich in vitamins and minerals – particularly vitamin C, an antioxidant
that boosts the immune system, protects against cardiovascular disease and even
has cancer-fighting properties. Incorporating warm water with lemon juice into
your diet is an easy way to meet the daily-recommended allowance for vitamin C
and keep your body functioning smoothly.
Here are 10 great reasons to make lemon water part of your morning routine:
1. Boosts your immune system - Lemons are high in vitamin C, which is

great for fighting colds. They’re high in potassium, which stimulates brain
and nerve function. Potassium also helps control blood pressure.
2. Hydrates the lymph system - This cup of goodness helps start the day on
a hydrated note, which helps prevent dehydration and adrenal fatigue.
When your body is dehydrated, or deeply dehydrated (adrenal fatigue), it
can’t perform all of its proper functions, which leads to toxic buildup,
stress, constipation, and the list goes on. Your adrenals happen to be two
small glands that sit on top of your kidneys, and along with your thyroid,

create energy. They also secrete important hormones, including
aldosterone. Aldosterone is a hormone secreted by your adrenals that
regulates water levels and the concentration of minerals, like sodium, in
your body, helping you stay hydrated. Your adrenals are also responsible
for regulating your stress response.
3. Enhances Mood - Lemon energizes you and it enhances your mood. The
energy a human receives from food comes from the atoms and molecules
in your food. A reaction occurs when the positive charged ions from food
enters the digestive tract and interact with the negative charged enzymes.
Lemon is one of the few foods that contain more negative charged ions,
providing your body with more energy when it enters the digestive tract.
The scent of lemon also has mood enhancing and energizing properties.
The smell of lemon juice can brighten your mood and help clear your mind.
Lemon can also help reduce anxiety and depression.
4. Detox the Liver - The citric acid in lemons helps maximize enzyme
function, which stimulates the liver and aids in detoxification.
5. Aids in Digestion - Not only will this killer combination relieve indigestion,
it will also help flush you out. It encourages the liver to produce bile,
which is an acid that is required for digestion. Efficient digestion reduces
heartburn and constipation.
6. Balances pH - Drink lemon water every day and you’ll reduce your body’s
overall acidity. Lemon is one of the most alkaline foods around. Yes,
lemon has citric acid, but it does not create acidity in the body once
metabolized.
7. Helps with weight loss - Lemons are high in pectin fiber, which helps fight
hunger cravings. It also has been shown that people who maintain a more
alkaline diet (see #6) lose weight faster.
8. Acts as a gentle, natural diuretic - Lemon juice helps flush out unwanted
materials because lemons increase the rate of urination in the body.
Toxins are released at a faster rate, which helps keep your urinary tract
healthy.
9. Clears skin - The vitamin C component helps decrease wrinkles and
blemishes. Lemon water purges toxins from the blood which helps keep

skin clear as well. It can actually be applied directly to scars to help reduce
their appearance.
10. Freshens breath - Not only this, but it can help relieve tooth pain and
gingivitis. The citric acid can erode tooth enamel, so you should monitor
this. I admit I am slightly worried about it.
All right I know I said 10, but lemons are so incredible I had to share 2 more
reasons to start your day with warm lemon water!
11. Stress Relief - Vitamin C is one of the first things depleted when you
subject your mind and body to stress. As mentioned previously, lemons
are chock full of vitamin C.
12. Whole Body Health - Lemons and limes are high in potassium. Potassium
is an important mineral that works with sodium for smooth electrical
transmission in the brain and nervous system. Depression, anxiety,
fogginess, and forgetfulness can often be traced to low potassium blood
levels. That same nervous system needs potassium to assure steady
signals to the heart. So your heart health is improved from the lemon
water’s potassium.
Tea
Tea is one of those things I like to call a superfood…or superdrink in this case. Tea
has some amazing medical benefits and researchers have found that drinking tea
regularly can prevent a wide range of illnesses.
Teas and What They Can Prevent/Treat

 Green – Cancer: "tea contains compounds called catechins, compounds
that scientists theorize may help stop the growth of cancer cells and
prevent cellular mutations that contribute to cancer development." Drink
green tea to lower your chances of rectal, pancreatic, colon, breast,
ovarian, prostate and lung cancers.

 Black – Diabetes: black tea can help diabetics maintain a normal level of
glucose and insulin. According to Diabetes.co.uk, tea can also contribute to
reducing your risk of type 2 diabetes.
 Green – Arthritis: tea has anti-inflammatory properties, which can relieve
arthritic pain. And tea is also believed to block a certain type of cell from
damaging your cartilage.
 Green – High Cholesterol: foods that are rich in antioxidants, like tea, may
help reduce cholesterol. Antioxidants not only relax blood vessels, the
flavonoids prevent LDL cholesterol from oxidizing, which leads to plaque
forming on the arterial walls.
 White – Cavities: no, really. White tea is known to stop bacterial growth in
your mouth, preventing tooth decay.
 Hibiscus – High Blood Pressure: you'll want to drink some hibiscus tea to
help lower blood pressure. Hibiscus contains bioactive phytochemicals,
which act as a natural ACE inhibitor.
 Ginger – Digestive Issues: combining the medicinal qualities of ginger and
tea is nothing short of amazing, especially for your digestion.
 Peppermint – Tummy Aches: According to the University of Maryland
Medical Center, "peppermint relaxes the muscles that allow painful
digestive gas to pass." So next time your stomach feels yucky, relax with
some peppermint tea.
Health Benefits of Juicing vs. Blending

Should you hop on the juicing or blending bandwagon?
If you've been looking to take control of your health, chances are that you've looked
into the benefits of juicing or blending.
You'll find many resources and people that will tell you that one is better than the
other. But as a health coach, I actually do both juicing and blending. It typically
depends on what ingredients I have on hand and how much time I have.
Let's start with a quick description of each. Juicing is when you extract the liquid from
raw fruits and vegetables using a juicer. Blending is where you throw your fruits and
vegetables into a blender and no pulp is removed, so you get to enjoy all the
nutrients.
Here is my pro/con list on the debate of juicing vs. blending:

Pros of Juicing:
• Gets the nutrients into your blood stream faster and in turn, giving you the
benefits of all the vitamins, minerals, antioxidants and anti-inflammatory
compounds.
• Your body doesn't have to work hard to digest the food which is good for
immune-compromised people.
• Prevent cancer – the Gerson Therapy (an alternative, non-toxic cancer
treatment) involves 4 different juices (green, carrot, carrot-apple, and
orange) to boost immunity against cancer.
Cons of Juicing:
• Takes lots of time and money (because of all the fresh produce involved), and
effort.
• Strips away the pulp – which is where the fiber is – from the fruit or vegetable.
• You have to consume within 48 hours if you use a masticating juicer. If you use
a centrifugal juicer, you have to consume within the hour.
• Can spike your blood sugar if don't use the right mix of veggies vs fruits.
Pros of Blending:
• I like to use fresh produce, but many times I'm in a hurry, so I use organic
vegetable powders to boost the nutrients. Not only does it take less time, you
also get the fiber that would normally be stripped during the juicing process.
• Blending is filling, so if you blend at the right thickness, it fills you up like
a whole meal.
• Allows you to quickly and easily consume those superfoods that you may not
enjoy eating.
• You can add other super foods – not just fruits and veggies – such as almond
buttter, avocado or coconut oil.
Cons of Blending:
• You have to consume in just a few minutes or store in a container with a tight
lid and consume the same day.
• If you start adding ingredients, like almond milk or yogurt, it can greatly
increase the calories.
So how do you get started? Well, my opinion is to purchase a machine that
masticates (I know, it's a funny word) the produce. Why? Masticate means to grind

or crush food and when you use a masticating juicer or blender, it mimics your own
chewing and keeps all of the beneficial properties from the produce. Masticating
juicers and blenders can handle tougher and more fibrous ingredients compared to
regular juicers and blenders – which is important if you are serious about maximizing
the health benefits.
Here are my two favorite masticating machines. The Omega J8006 Nutrition Center
Juicer & Vitamix 5300 Blender.
Smoothies - Supercharge your health fast.

Look no further than the liquid nirvana of healthy green (or pink, or orange)
smoothies to rev up your day and your health. Drinking your veggies allows you to
ratchet up the nutritional content of your diet while starting your day with a
boost that rivals that of coffee.
Fiber-Full
All you need to prepare a smoothie packed with vegetables is a high-speed
blender (a Vitamix is ideal, but not necessary; less powerful blenders still do the
trick!). As opposed to juicing, which leaves behind the fibrous part of the plant
altogether, blending not only retains the fiber; it breaks it down so it’s easier to
digest.
Many people fall short in their fiber consumption because they don’t get the five
to ten servings of fruits and vegetables they need each day. You can quickly take
in three or more servings with one 8-ounce smoothie, which puts you that much
closer to meeting your daily requirement.
Awash with Antioxidants

In addition to boosting your fiber intake, fresh fruits and vegetables contain
ample antioxidants, which protect your body from the damaging effects of free
radicals. This is important because over time, free radicals can wreak havoc on
your body’s tissues, and if left unchecked, can lead to serious health problems
such as cancer.
Inspiring Ingredients

If you’re someone who resists eating your greens, blending them into a smoothie
helps them go down easier. Mixed with an apple or your favorite fresh berries,
you’ll hardly notice they’re in there! Here are some ideas for what to throw in
your blender. Pick anywhere from 2-8 of these raw foods to pack in along with
filtered water (and ice cubes, optional) and you’re in for a nutritional treat:
GREEN VEGGIES SWEETS

 Kale  Beets
 Collard greens  Organic Applies
 Swiss chard  Organic berries (blueberries,
 Watercress raspberries, strawberries)
 Spinach  raspberries,
 Dark-leaf lettuce  Dates
 Parsley  Pineapples
 Cilantro  Carrots
 Cucumber CREAMY
 Celery  Almonds / Almond milk
TART  Hazelnuts
 Ginger  Avocado
 Lemmon  Banana
Make sure you don’t just blend fruits or you’ll be in for a massive blood sugar
spike—and subsequent crash! This is a common mistake many people make.
While eating more fruit obviously benefits your health, adding more vegetables to
the mix helps provide sustained energy to carry you throughout your day. Do
you want to get serious about making smoothies a part of your day? I have been
through many blenders and Vitamix is my absolute favorite. It is the most
powerful blender on the market and you can't beat the warranty.
Ultra Nutrition Boost Smoothie Add-ons: 

Bee Pollen
 Noni Juice from Genesis Pure
 ‘Clean’ Protein powder such as Skinny Gut Brand

 Organic Super Food Greens Powder
 Chlorella Powder
 Organic Sulfur
 Organic Chia Seeds or Hemp Seeds
 Frozen Pineapple chunks
 Frozen Berries
 Organic Beet Powder - warning against estrogen driven breast cancer
 Organic Maca Powder – warning against estrogen driven breast cancer
20 Simple Food Swaps for Better Health

By making small tweaks to your diet, you can realize some amazing health benefits
over time.
Here’s a list of 20 simple food swaps that will put you on a fast track to eating
nutritiously—and deliciously!
 Instead of potato or corn chips…

 Go for organic popcorn (not microwave) sprinkled with nutritional yeast or
roasted, salted pumpkin seeds (pepitas)
◆ Why? You still get the salty crunch you’re after while getting lots more nutrients
 Instead of white potatoes…

 Go for sweet potatoes
◆ Why? They’re packed with antioxidants and have a lower glycemic index than
their white cousins
 Instead of conventional apples and celery…

 Go for organic apples and celery
◆ Why? These crops are the most heavily sprayed with pesticides; avoid
conventional at all costs
 Instead of wheat bread…

 Go for sprouted wheat bread/wraps or gluten-free options
◆ Why? Unsprouted wheat and gluten are tough for the body to digest
 Instead of white rice

 Go for brown rice
◆ Why? There’s more fiber, more flavor, and it’s less likely to cause a spike in
blood sugar
 Instead of brown rice

 Go for quinoa or amaranth
◆ Why? These have more protein than brown rice
 Instead of canned beans…

 Go for dried beans, soaked
◆Why? Most cans contain BPA; soaked beans are easier to digest and you control
the salt content
 Instead of scrambled eggs…

 Go for scrambled non-GMO tofu
◆Why? Many people are unknowingly allergic to eggs; here’s a high-protein
breakfast alternative
 Instead of peanuts or peanut butter…

 Go for almonds and almond butter

◆Why? Peanuts are heavily sprayed with pesticides and can harbor mold that give
off toxins (aflatoxins); peanuts are also slightly acidic whereas almonds are slightly
alkaline
 Instead of conventional beef…

 Go for grass-fed beef
◆Why? When the ratio of omega-6 fats to omega-3 fats is more than 4:1, people
have more health problems. Grain-fed beef’s ratio is 20:1; grass-fed beef’s ratio is
3:1
 Instead of farmed salmon…

 Go for wild salmon
◆Why? Farmed salmon has less omega-3 per ounce, 16 times the toxins of wild,
and a bunch of weird additives
 Instead of commercial salad dressing…

 Go for extra-virgin olive oil + sea salt + fresh cracked black pepper
◆Why? Commercial dressing contains all kinds of additives not found in nature;
best to stay away
 Instead of soy sauce…

 Go for wheat-free tamari
◆Why? It’s a kinder, gentler, slightly less salty soy sauce; no gluten means it’s
easier to digest
 Instead of table salt…

 Go for Celtic or Himalayan sea salt or Herbamare
◆Why? It’s not stripped of natural trace minerals magnesium and calcium;
Herbamare includes fresh herbs, so a little packs a flavorful punch
 Instead of sugar…
 Go for brown rice syrup, raw honey, or natural stevia plant

◆Why? Evil on so many levels, refined sugar has been robbed of all beneficial
nutrients the original sugar cane or beet contains. It also lacks chromium which is
a chemical needed to maintain healthy blood sugar levels; all-natural options are
always the better choice!
 Instead of canola oil…

 Go for coconut oil
◆Why? It remains stable during high-heat cooking making it ideal for baking and
cooking
 Instead of cow’s milk…

 Go for unsweetened rice, almond, or hemp milk
◆Why? Many people are unknowingly allergic to cow’s milk; the alternatives are
not phlegm-inducing
 Instead of coffee…
 Go for Teechino
◆Why? This caffeine-free alternative that’s a blend of herbs, grains, fruits, and
nuts brews up like coffee and has a similar aroma and taste. You get a boost from
the nutrients, not stimulants
 Instead of soda…
 Go for kombucha
◆Why? This fermented drink is slightly sweet but low in carbs and loaded with
probiotics that help to enhance the good bacteria in your gut
 Instead of tap water

 Go for filtered or spring water
◆Why? Filtered water takes out a portion of the contaminants in tap water, but not
all; your best bet is to try to drink natural spring water filtered from Mother Nature!

The Best and Worst Ways to Cook:
Cooking is essential to a healthy lifestyle. However, if you are going to put in
the effort to get healthy, make sure you don’t undo your efforts by cooking
the wrong way. The cooking METHOD is just as important as WHAT you are
cooking because it can mean a difference between whether the food turns
out to be medicine or poison for your body. Here are the best and worst
ways to cook:
Baking: Baking isn’t just for treats and sweets. It can be a great way to
prepare seafood, lasagna and even fruit. Bake food in covered cookware
with a little of its own juices and you won’t need extra oil to keep it moist.
Roasting is a related technique that uses higher temperatures and is good
for starchy vegetables like sweet potatoes, squash and lean cuts of meat.
Boiling: Research shows that boiling vegetables leaches nutrients into the
cooking water and down the drain. Yet this method actually improves the
nutrient value of carrots over raw ones. Steaming this root vegetable will
destroy it’s nutrients before it becomes tender enough to eat, while boiling
it for just 3 to 4 minutes will allow cell walls to dissolve, making the
nutrients inside more accessible.
Broiling: Like grilling, broiling food until well done creates HCAs. You can
reduce HCA formation by broiling animal protein until it’s cooked to
‘medium’ doneness, but not charred.
Deep-frying: In this type of cooking, food is submerged in hot oil. It cooks
fast but this process adds too much bad – particularly unhealthy trans fats.
Grilling: Grilling meat creates dangerous HCAs which have been linked to
cancer. If you love your grill, then there are some ways to mitigate the
damage. Make vegetables the focus. Flip meat every few minutes to avoid
prolonged contact with high heat. And marinate the food first which
lowers HCA formation significantly.
Microwaving: While microwave cooking will help some foods – like spinach
– retain their nutrients, adding water may negate that effect. Worse,
microwaving may alter the composition of molecules in food, especially
proteins, in harmful ways. Try to use your microwave only for defrosting
and rapidly reheating leftovers.

Pan-frying: This technique uses less oil that deep frying, but can produce
more HCAs than baking.
Sauteeing: Lightly sauteeing chicken, fish, and vegetables including sweet
potatoes and mushrooms in a little olive oil helps retain their nutrients.
Add some water, stock, or wine to keep the temperature from getting too
high.
Steaming: Cooking food in this manner keeps nutrient levels high and
calories low. This is a good choice for veggies and fish.
Stir-frying: A traditional Asian method, stir-frying involves cooking veggies
at high temps quickly in small amounts of oil. This is considered healthy as
long as you don’t heat the oil so much that it smokes.
CLEAN OUT YOUR MEDICINE CABINET

Supplements Everyone Should Be Taking
Probiotics
2,000 years ago, Hippocrates – an ancient Greek physician – said, “All disease
begins in the gut.”

There are over 100 trillion microorganisms in your gut and they contain good
bacteria and bad bacteria. The good bacteria actually protect us from the bad
bacteria and help us digest our food better. It’s when these good bacteria are low
or disturbed in some way that your stomach starts to feel yucky.
Things like a diet that is high in refined sugar, carbs and processed food and even
antibiotics causes bad bacteria. With our food supply containing more pesticides,
herbicides and genetically modified organisms than ever before, taking a probiotic
becomes necessary for most adults and children.
What is a probiotic? A probiotic is a living organism that can be taken in a pill or

food form. Food such as yogurt, sauerkraut, and kefir are made with “active live
cultures” and “enjoyed as part of a regular diet, they offer plenty of other
nutritional benefits“. Probiotics create good “gut flora”, which creates normal
gastrointestinal function.
Here are more reasons why it is important to take a probiotic:
• Did you know that 70% of your immune system is linked to your gut? Taking
a probiotic makes your gut balanced and ready to tackle germs – this is
especially needed in cold and flu season.
• Common stomach issues, such as irritable bowel syndrome (IBS),
inflammatory bowel disease, ulcerative colitis, diarrhea, and other gut
inflammations can be avoided if one takes a probiotic.
• Relieve symptoms from Celiac disease and gluten allergies.
• “A healthy gut flora balance helps prevent cancer by nourishing enzymes
that inhibit tumor production throughout the body.”
• Taking a probiotic can actually boost energy and increase your metabolism.
• Have a colicky baby? This can happen if a nursing mother has too much bad
gut bacteria and not enough good. When the soon-to-be mother takes a
probiotic, this can ease the baby’s suffering too.
• Reduce your risk of colon cancer.
High quality liquid multi-vitamin

It’s no secret that we can no longer get all of the nutrients that our bodies need
from our food. This is the reason I recommend to all of my

clients that they start off with the highest quality multi-vitamin that they can
afford. I’m not talking about the Flintstone gummies that we grew up on. I’m
referring to a plant-based multi-vitamin, mineral and superfood supplement.
Take it in the morning with food. Look for a liquid so that it can be absorbed
well. It should contain bioflavonoids, omega 3, 6 and 9 fatty acids, and essential
amino acids, enzymes, phytonutrients and superfoods. Take them in the
morning. The brand my whole family takes is Pana C-315 (See resources).
High quality trace mineral liquid supplement: Because our soils are so depleted
from conventional farming methods, our mineral composition is at its worst.
95% of Americans are deficient in minerals including magnesium, which is
responsible for over 300 metabolic functions. Migraines, asthma, restless leg
syndrome, ADHD and hypertension are all linked to mineral deficiency. I
recommend finding one with at least 70 plant-derived minerals and taking it at
night. Minerals relax the whole body and decrease stress in the body. My whole
family enjoys Buried Treasure brand (See resources).
Omega 3’s - DHA and EPA
When individuals approach me regarding their health issues, my first
recommendation is always omega 3’s in the form of DHA and EPA.
Omega-3s are a "polyunsaturated fatty acids that are essential nutrients for our
health. We need omega-3 fatty acids for numerous normal body functions, such
as controlling blood clotting and building cell membranes in the brain."
Consider this: At least 60 percent of our brain is made up of fatty acids, so

doesn't it make sense that we need them for optimal neurological health? One
way to add fatty acids into your diet is through certain fish – salmon, albacore
tuna, mackerel, trout, sardines and herring. However, most families do not eat
enough fish, so for years, the recommendation has been to take a fish oil
supplement daily to increase omega-3 intake. However, now we're learning that
unless your fish oil is pure, which most are not, it may be doing more harm than
good.
Instead of shopping for ‘fish oil’, shop for DHA/EPA which is the non-toxic extract
from fish oil.

Another option is Krill Oil, unless you have a shellfish allergy. Krill Oil is made
from krill, a small crustacean that is found in all of the world's oceans. And
because krill is at the bottom of the food chain, they do not accumulate as many
pollutants as other fish. This makes krill oil more pure than many fish oils.
Some fish oil comes from fish that can possibly contain toxins such as:
• Mercury
• Other heavy metals, like arsenic, cadmium and lead
• PCBs (polychlorinated biphenyl)
• Strontium, which is a radioactive substance
Allowing these items in your body can lead to cognitive impairments, nervous
system dysfunction, blindness, chronic bronchitis, and the development of certain
cancers.
Are Your Supplements Safe?

Herbal supplements are over a $30 billion per year industry. And while it would be
nice if you knew exactly what you are popping in your mouth, the fact is that
herbal supplements are not regulated in the U.S.
In fact, according to the Food and Drug Administration (FDA), these supplements
are actually considered safe until proven otherwise. This means that if a
supplement is dangerous, it is sold, being bought and consumed by us before the
FDA will take any action.
It’s actually quite disheartening – you purchase a herbal product as an alternative

to a pharmaceutical drug and you may be swallowing fillers, additives,
contaminants or an ingredient that can cause an allergic reaction.
A study published by BMC Medicine found that there are products on the market
that do not contain any of the plant and other items they claim to. They

concluded “most of the herbal products tested were of poor quality, including
considerable product substitution, contamination and use of fillers.”
Another study in 2013, found “that dietary supplements accounted for more than
half of Food and Drug Administration (FDA) Class I drug recalls between 2004 and
2012. The “Class I” designation means that the supplements contained
ingredients with a reasonable probability of causing “serious adverse health
consequences or death.”
Many of these supplements could be harmless – containing only soybean, wheat

and rice; they just won’t actually accomplish anything by taking them, but some
can be dangerous. For example, a ginkgo and echinacea supplement were both
found to be contaminated with black walnut, which can be deadly to someone
with a nut allergy.
Look for the Latin term of the herb on the supplement bottle to know the real
ingredient and to look for a 3rd party approval seal by Consumer Labs, NSF or
USP.
Essential Oils for Health & Healing

Essential oils have been used for centuries for their healing properties. Records
indicate that Ancient Egyptians were the first to use essential oils for healing, as
well as for ceremonial practices and in embalming procedures.
In the late 19th century, French chemist and perfumer Rene Maurice Gattefosse
revived the tradition of using essential oils. After burning his hand, he treated his

wound with the first compound he could find, which was undiluted lavender oil.
The lavender provided immediate relief from the pain and also helped minimize
the infection and scarring. Essential oils are naturally anti-fungal, antiviral,
antimicrobial, anti-parasitic, and antiseptic.
How to Buy
To receive the most potent healing benefits they provide, try to source the
highest, purest-quality plant oils you can find. Look for essential oils that are
stored and sold in amber-colored bottles. The color of the bottle helps protect the
oil and helps it retain its integrity. Whatever you do, steer clear of oils sold in clear
or plastic bottles. Also avoid oils labeled “fragrance oil” or “perfume oil” — 98
percent of oils should not be ingested!
Using Essential Oils for Healing

One of the most effective means of topical application is through the foot. The oil
permeates the skin and enters the bloodstream and the effects of the oil can be
seen within twenty minutes. It is important to dilute the oil before using it,
especially topically, and never use it on broken skin. Another way to use oils is
with a diffuser.
Here are a few common ailments that can be relieved using oils:
• Migraine – Chamomile Roman, Lavender, Peppermint (apply topically)
• Anxiety – Bergamot, Clary Sage, Lavender, Rosewood (with a diffuser)
• Depression –Neroli, Rose, Grapefruit, Jasmine (with a diffuser)
• Burns – Geranium Rose, Lavender, Sage, Tea Tree (apply topically)
• Anti-fungal –Tea Tree (apply topically)
Essential Oils in Your Home

Essential oils can also be used to create Do-It-Yourself (DIY) household cleaners.
When choosing DIY cleaners over commercial cleaners and detergents, you not
only receive the benefits of the oil, but you eliminate your exposure to the
chemicals found in these products!

The following oils are common additives to DIY household cleaners: cinnamon,
clove, eucalyptus, thyme, spruce, lemon, lemongrass, tea tree, and grapefruit.
Make a simple room freshener by adding your favorite scent to a spray bottle
with water. The scent of the oil permeates the air as it’s sprayed.
As you can see, there are many ways to add essential oils to your life. Incorporate
them into your wellness regimen and cleaning routine and you’ll soon find that
health never smelled so sweet!
CLEAN OUT YOUR BODY

How to Do a Basic Detox
The body has several channels or means of eliminating toxins and waste. The
lungs, liver, lymphatic system, blood, bowels and kidneys all work in tandem to
keep your body functioning at its best. In today’s world, exposure to toxins is all
but unavoidable and happens when you eat processed food, or come into contact
with pollution, pesticides, and almost any chemical.
Fortunately, you can catalyze detoxification for the most part through dietary
changes, eating whole foods. But you can also give your body a helping hand by
focusing on the following:

• Lungs: To keep the lungs clean and functioning at their best, avoid
smoking—and smokers! Practice deep breathing exercises in fresh air for
about 15 minutes per day. Also try to get plenty of exercise.
• Liver: An integral part of your body’s detoxification system, the liver
metabolizes everything from food to alcohol. When the liver functions
properly, it removes waste from the blood and stores nutrients. To
naturally detoxify the liver, eat plenty of antioxidant-rich food and minimize
alcohol consumption. Beets are great for detoxing your liver!
Lymphatic system: The lymphatic system protects your body from illness
and disease. When it doesn’t function properly, you feel fatigued and sick.
To protect your lymphatic system, avoid processed foods and eat whole
foods instead. You can also get a lymphatic massage, exercise, and sit in a
sauna, as sweating purges toxins from this system. One of the best ways to
detoxify your lymph system is by using a rebounder.
• Blood: The blood transports nutrients and other substances to organs

within the body. By detoxifying the blood, it will be better equipped to
carry nutrients throughout the body. Drinking plenty of filtered water to
hydrate your body and eating plenty of fiber helps here. Sweating via a
tough workout cleanses the blood as well.
• Bowels: A healthy colon breaks down the various nutrients you consume
within a day. The colon also eliminates waste from the body through feces.
To maximize colon health, eat plenty of high-fiber foods (shoot for at least
25 grams of fiber per day) and drink at least 8 glasses of pure, filtered water
daily.
• Kidneys: The kidneys eliminate waste by producing urine. Dehydration is
one of the main causes of ineffective kidneys. By drinking at least 8 glasses
of water per day, you can optimize kidney function.
By eating nutritious foods, exercising, and drinking pure filtered water, you can
support immune function and overall health by purifying your main detox channels.

ñ Exercise – What’s right for you?
When it comes to staying healthy, most of us know that physical activity plays a
part but half the battle is discovering which exercise best fits your lifestyle and
temperament. By considering the following questions, you can hone in on what’s
going to get you excited about moving your body—on a consistent basis!
Do You Need to Lose a Lot of Weight?

If so, you want to start out small and simple. Begin by walking, increasing
distance and pace a little bit each week. Look for opportunities throughout the
day to be more active, such as taking the stairs instead of the elevator and
parking far from wherever you’re going; that way, you reap the benefits of being
active by taking small, consistent steps that build the foundation of fitness. Also,
look for fun ways to workout, whether it’s playing with young children or plugging
in the Wii Fit!
Do You Prefer Being Social?

If so, solo outings will make you unhappy and unmotivated to stick to a workout
routine. Seek out such group classes as Zumba, spinning, yoga, or dance to help
you find a tribe of automatic fitness friends. Or, create a cycling group or a
swimming group that gathers in the evenings or on weekends for outings. Forcing
yourself to go on a solitary swim will only get you so far.
Do You Hate the Gym?

You’re not alone! Many folks feel that way! Fortunately, you have the great
outdoors at your disposal and it’s a fitness playground. You can treat your
backyard as your personal gym and do all the calisthenics you’d do inside (for
much less money). You can lace up your trail runners and hit the pavement or
head to the nearest hill for a hike. If you’re social and hate the gym, see the
suggestions above for other ways to keep active without having to change in a
locker room.
Do You Need a Challenge?

If so, enter a race. That way, you know you have something to work towards and
a goal to meet, which should motivate you to keep at it. On the other hand, if the
kind of challenge you need is associated with a feeling of having plateaued with
your workouts, you may want to invest in a personal trainer who can push you to
the next level.
Are You Strapped for Time?

If so, you need to try to make even the most mundane activities a little bit more
strenuous. For example, when you need to take a bathroom break during the
day, walk extra fast to get there, and take the longest route. You can also
maximize office time by doing squats while you are waiting for the next
conference call, or dropping to do some pushups on the side of your desk, or hop
in place for five-ten minutes during your lunch hour.
Whatever your exercise of choice is, the most important step to detoxing your
body is to get moving!
Stress
The numbers are staggering: 43% of all adults suffer adverse health effects from
stress, and between 75-90% of all doctor’s office visits are for stress-related
ailments and complaints!
And while a little stress can be good for you, keeping you alert and agile, an
abundance of stress can take a serious toll on your health and wellbeing, so you
owe it to yourself to minimize it at all costs. Balance Is Your BFF.

Your best defense against the ravages of stress is surprisingly simple: It involves
getting proper rest (7-8 hours each night) and eating regular, healthy meals.
When you are constantly stressed, the sympathetic nervous system signals your
body to produce the stress hormone cortisol to meet the demand. This leads to
an increase in blood sugar designed to give you the energy to flee whatever’s
“chasing” you. But because nothing’s actually chasing you, you are left with
elevated cortisol and blood sugar levels that can lead to a whole host of metabolic
imbalances.
Because neuropeptides (proteins that deliver messages in your nervous system)

that mediate stress also mediate inflammation, it’s likely that stress causes an
inflammatory response in your body. And if that weren’t enough, elevated
cortisol levels spark inflammatory reactions that diminish immune system
function. Obviously, getting stress under control is a key piece of keeping
inflammation in check.
Time off is also important. If you can’t afford to be away from your office for a
week, take day trips or mini-vacations instead. Creating pockets of downtime
throughout the year will help you recharge.
Getting outside, spending time in the fresh air or in nature on a regular basis is
also beneficial. It can be as simple as walking to your local coffee shop or taking
your dog to the park, or lacing up your trail runners and taking to the hills. Think
along these lines. Bonus: a change of scenery often prompts new ideas.
When you are feeling overwhelmed, don’t try to be a Superwoman or
Superman. Reach out to those around you and ask for help. Call upon neighbors,
family members, and friends to perform tasks that are not your forte. In return,
offer your unique skills, and feel the warm embrace of community. This can
greatly minimize the effects of stress.
To find that community, you may want to seek out a yoga class that’s focused on
relaxation. This can be the ideal place to form friendships with others who are
also in need of unwinding in their lives. You can support each other in the
process.

Take a Deep Breath
When all else fails, breathe. It sounds simple, but the act of taking deep, mindful
breaths can transport you out of a stressful moment, slow your heart rate, and
help keep things in perspective.
Burnout is not a badge of honor; it’s a liability to your wellbeing, so avoid falling
into its trap.
CLEAN OUT YOUR KITCHEN
≠ Healthy cookware
Here’s the scoop on 8 common kinds of cookware:
Aluminum: This type of cookware conducts heat well and is easy to maintain.
The bad news is that acidic substances (such as tomatoes and wine) react with
aluminum, causing it to leach into your food. Aluminum has been linked to heavy
metal toxicity in the brain and diseases such as celiac, autism and cancer.

Cast Iron: As with the aluminum cookware, your body can absorb too much iron
from acidic foods that are prepared in a cast-iron pan. With metal toxicity as a
cause of inflammation, I recommend steering clear of cast iron.
Ceramic: The non-reactive cookware is the one I use. It is free of

perfluorooctanoic acid (PFOA), a potentially toxic chemical that’s used during
manufacture of coating for nonstick pans such as Teflon. They are stable to high
heat and resist flaking.
Copper: Although it conducts heat well, 100% copper is difficult to maintain. And
again, those nasty metals leach into your food.
Glass: A safe bake ware selection, but as a cookware, it doesn’t conduct heat
well. It is considered safe and less reactive, however.
Silicone: Everything is getting made out of silicone it seems these days – baking
sheets, spatulas and potholders to name a few! Silicone cookware is lightweight,
flexible, and has a nonstick surface but doesn’t leach into your food or produce a
toxic vapor. When buying silicone products, test their quality by pinching and
twisting a flat surface to see if white shows through, if so, it is an inferior product
and is likely to have a filler substance.
Stainless Steel: This metal doesn’t conduct heat well but it’s durable, easy to
clean and relatively non-reactive.
Teflon: Teflon is made with PFOA, a chemical that’s been linked to cancer and
birth defects. I recommend retiring all Teflon cookware for a safer alternative like
ceramic.
Plastics – What Do the Numbers Mean?

We know that plastic containers are convenient, but they aren’t necessarily good for
your health. In fact, studies show plastic may leach into food a cause a whole host of
health issues. Some scientists believe some plastics can cause cancer, interfere with

immunity and even cause learning and behavior issues in children. The numbers on
the bottom of plastic containers (in the triangle) are resin ID codes intended to help
you sort plastics for recycling. You can also use them to determine if it’s safe for your
family.
Here is what the numbers mean:
#7 Bisphenol A: Avoid. Also known as BPA and labeled as #7. This plastic disrupts
hormones and mimics the effects of estrogen. Mice exposed to this chemical have
experienced miscarriages, birth defects, and mental retardation. It is also linked to
early puberty, breast and prostate cancer, and reduced sperm count. Used in water
bottles and the lining of canned goods.
#6 Polystyrene: Avoid. Styrofoam is made from this potentially hazardous chemical.

This is considered a possible carcinogen and may leach into food when it comes in
contact with it. Studies show that it can damage the liver, kidneys, lungs, and brain
when it’s ingested over several weeks.
#5 Polypropylene: Proceed with caution. Polypropylene is a chemical widely used in

a variety of food containers, including yogurt tubs. In 2008, researchers discovered
two highly reactive chemicals leached from polypropylene. This is disturbing because
we don’t know if this poses a problem with our health, as more studies are needed. I
would recommend limiting your #5 plastics.
# 4 Low-Density Polyethylene (LDPE): Safe. You will find this in wrapping films and
grocery bags.
#3 Phthalates: Avoid. Many plastic wrapped foods are wrapped in polyvinyl chloride
(PVC), often labeled as #3. These chemicals can leach out of the PVC into food.
Studies show that they may cause birth defects, fetal death, and damage to the liver,
kidneys, lungs, and reproductive systems.
#2 Polyethylene Terephthalate (PET or PETE): Safe. You will find this plastic in soft
drink and some water bottles.

#1 High-Density Polyethylene (HDPE): Safe. You will find this plastic in milk and
some water bottles.
Aluminum Foil vs. Parchment Paper

Food cooked in aluminum foil can contain more than six times the safe level of
the metal, a UAE study has found.
Dr Fathia Mohammed and Dr Essam Zubaidy, researchers at American University

of Sharjah's chemical engineering department, found that one meal cooked in
aluminum could have up to 400mg of the metal. The safe maximum, according to
the World Health Organization, is about 60mg per person per day, although this
varies according to a person's weight.
At high doses, the metal can accumulate in the bones and brain. Aluminum
absorption into the body has been linked with Alzheimer's and osteoporosis.viii
A safer alternative to aluminum foil is to bake with parchment paper.
CLEAN OUT YOUR PERSONAL CARE PRODUCTS

w
Your skin is by far your largest organ and it is designed to protect your insides
from the outside environment. However, many cosmetics are comprised of
chemicals that are small enough to be easily absorbed into the blood stream and
many of the chemicals included in these products actually break down this
barrier, making it easier for the ingredients to be absorbed. Most of these
products are also used during or shortly after bathing – when your pores are open
and ready to absorb. We also ingest those products we use on our lips and hands
and inhale sprays and powders.
Surveys show that on average, women use 12 products containing up to 168

ingredients every day, men use 6 products with 85 ingredients, and children are
exposed to an average of 61 ingredients daily. However, the laws regarding daily
maximum exposure are only determined per product, which means that your
shampoo and conditioner could each include the maximum allowed daily dose of
any given chemical. And current cosmetics laws in the U.S. date back to 1938 –
long before many of these chemicals were even developed.
And honestly, there are enough loopholes in the U.S. federal law to allow the
cosmetics industry to put unlimited amounts of chemicals into personal care
products with no required testing, no monitoring of health effects, and
inadequate labeling requirements. In fact, cosmetics are among the least
regulated products on the market.
For more information on this topic or to take a stand, please visit the Campaign
for Safe Cosmetics.
Personal Care Toxic Ingredients 101

While there are many ingredients that should be avoided, the “Dirty Dozen”
equivalent for skin care includes a list of 7 types of ingredients that are the worst
offenders and tend to be the most prevalent. If you are using products containing
these ingredients, you should consider discontinuing use and find a safer alternative.

1. Parabens – Parabens are a preservative with anti-bacterial and anti-fungal
properties. They have been linked to breast cancer, hormone disruption,
allergic reactions, and infertility.
• Parabens are typically found in: shampoos, moisturizers, shaving
gels, personal lubricants, topical pharmaceuticals, spray tanning
solutions, makeup, and toothpaste. They are also used as food
additives.
• Other names for parabens include: methylparaben, ethylparaben,
propylparaben, butylparaben, and isobutyl-paraben.
2. Petrochemicals – Petrochemicals are a carcinogen produced as a byproduct

of the distillation of gasoline from crude oil and are toxic to the nervous
system. Petrochemicals suffocate and age the skin and disrupt the skin's
ability to eliminate toxins.
• Petrochemicals are found in: most packaging and are commonly
used in cosmetics including foundation, moisturizer and lipsticks.
They are also used to make antifreeze and brake fluid.
• Other Names for petrochemicals include: paraffin, mineral oil,
polyethylene glycol (PEG), diethanolamine (DEA), methanolamine
(MEA), butylene glycol, ethanol, ethylene glycol, EDTA
(ethylenediamine-tetracetatic acid), propylene glycol, propyl
alcohol, cocamidopropyl betaine, parfum or fragrance.
3. Artificial/Synthetic Colors – Artificial colors are carcinogenic.

• Artificial colors are found in: toothpaste, mouthwash, lipstick,
lotion, shampoo, hair dyes, lip balms/pencils/glosses, foundation,
etc.

• Artificial colors are typically labeled as: FD&C or D&C, followed by
a color and a number or just a color and number.
4. Artificial/Synthetic Fragrance – Current law allows many propriety

ingredients to be on labels as “Fragrance.” Unfortunately, that means the
term “fragrance” can mean any number of 3,000+ different ingredients,
which have varying degrees of toxicity. Among this list are hundreds of
chemicals that are neurotoxins. Artificial fragrances are also considered to
be among the top five known allergens and are known to both cause and
trigger asthma attacks. And they are linked to immune system damage,
sensitization, brain damage, hormone disruption, and cancer.
• Artificial Fragrances are found in: shampoos, deodorants, shaving
creams, lotions, etc. – even in items advertised as “unscented.”
• Artificial fragrances are labeled as: parfum, perfume, or fragrance.
5. Sodium Lauryl Sulfate & Sodium Laureth Sulfate – These ingredients are
detergents and surfactants and are known to damage the skin’s immune
system by causing the layers to separate, inflame and age. They also allow
up to 40% more toxins to enter the body through the skin and contribute to
yeast infections and hair thinning. These ingredients build up the heart,
liver, lungs and brain.
• Sodium Lauryl Sulfate & Sodium Laureth Sulfate are found in: 90%
of personal care products that foam as well as engine degreasers,
car washes, and garage floor cleaners.
• Sodium Lauryl Sulfate & Sodium Laureth Sulfate are typically
labeled as: SLS and SLES.
6. Triclosan – Triclosan is a synthetic antibacterial ingredient registered by the

EPA as a pesticide. It causes cancer in humans and creates “super-bugs”
that it cannot kill.
• Triclosan is found in: antibacterial hand soaps and some
toothpaste.
• Triclosan is labeled as: triclosan.

7. Phthalates – Phthalates are used in combination with artificial fragrances
as a solubilizer or denaturer. Phthalates are a known endocrine disruptor,
which means they mimic hormones and cause reproductive and
neurological damage.
• Phthalates are found in anything that contains artificial fragrance,
including: deodorant, perfumes, shampoos, soaps, detergents,
nail polish, hair spray, lotion, body sprays, etc.
• Phthalates are labeled as: phthalates or fragrance.
Nourishing Personal Care Ingredients

Now that you know what to avoid, let’s look at some of the things you will likely
see on your new product labels that were not on your old product labels. As with
clean eating, if you can’t pronounce it, you likely don’t want it in your body care
products. Here are some of the things you do want:
1. Essential Oils – heal many skin conditions and kill germs

2. Carrier Oils – stimulate cells, moisturize the skin, aid in the absorption of
essential oils, and promote healing; includes apricot oil, coconut oil, extra
virgin olive oil, grapeseed oil, jojoba golden oil, sea buckthorn oil, and
tamanu oil.
3. Butters and Emollients –heal and moisturize the skin; includes cocoa
butter, shea butter, mango butter, aloe vera gel/juice, and vegetable
glycerin.
4. Natural deodorizers - arrowroot powder and/or baking soda
5. Exfoliants – jojoba beads, salt, sugar, and clay.
6. Antioxidants – such as Vitamin E (tocopherol)
7. Xanthan gum

↸ CLEAN OUT YOUR HOME
Toxic Home Test
Did you know that "there are over 80,000 chemicals in use in the US alone,
thousands of which are banned overseas? Of those, only a very small percentage
of them are regulated at all." That's why I want to share this free website where
you can take a Toxic Test.
It looks at ten categories of the most common household products and tells you
what chemicals to look for on the back label. Simply check off the chemicals that
are listed on the bottles that you have at home, then the test will add your score
and tell you how healthy your home is.
Ŧ Cleaning Products
You can have the healthiest diet, the best exercise regimen, and stellar methods
for minimizing stress, but if you aren’t addressing the white elephant in the room
– toxins – you are likely sabotaging your best efforts.
Try these shocking statistics on for size: Did you know that household cleaners
account for 10% of all toxic exposures reported to US Poison Control Centers? Or
that a study published in Environmental Science & Technology found 66
endocrine disrupting compounds in regular old household dust?
The good news is that by making a few tweaks to your regular cleaning routine,
you can make a clean sweep in your home that will greatly impact you and your
family’s health as well as deliver great savings!

Look for non-toxic clean products in your healthier stores or make your own at
home. Here are a few “recipes” to get you started:
Ultra-Pure Household Disinfectant

 1 cup filtered water
 ¾ cup white vinegar
 2 teaspoons rubbing alcohol
 8-10 drops essential oils of choice (thyme, tea tree, lavender, oregano,
clove, rosemary)
 Mix well and add to an unused spray bottle and label clearly.
Gentle Oven Cleaner

 2 ounces vinegar
 ½ teaspoon cinnamon essential oil (or citrus essential oil, such as
orange or lemon)
 ¼ cup baking soda
 Mix all ingredients into a paste. Use a scrub pad to clean the oven.
Note that this recipe will foam, so mix it in a large container to allow
for bubbling expansion. Use gloves to protect your hands (the oils of
cinnamon, orange, and lemon not only make your kitchen smell great;
they are very caustic). This does not store well, so use promptly.
Non-Alcohol Window Cleaner

 4 ounces white vinegar
 ¼ teaspoon baking soda
 1 tablespoon liquid Castile soap (like Dr. Bronner’s)
 3 cups water
 Mix all ingredients together. Pour into an unused spray bottle and
label clearly.

To combat dust in your home, be sure to follow these best practices:
• Remove shoes upon entering. Any number of toxins can be tracked in on
your soles, so it’s best to leave them at the door.
• Get rid of your feather duster; all it does is move toxins around! Instead,
use a wet duster or microfiber cloth, which traps dust and ensures its
ultimate removal from your home.
Air Fresheners
In addition to phthalates, air fresheners may contain allergens and volatile organic
compounds (VOCs) as well as cancer-causing chemicals such as benzene and
formaldehyde. The air fresheners NRDC tested included aerosol sprays, liquids
emitting a continuous scent and a solid freshener.ix
Dry Cleaning
PERC really is a "likely human carcinogen," the National Academy of Sciences says.
PERC is a chemical known as perchloroethylene. It's the solvent used by about
85% of U.S. dry cleaners, but is also used as a metal degreaser and in the
production of many other chemicals. PERC is found in the air, in drinking water,
and in soil. It can be detected in most people's blood, as well as in breast milk.
In 2008, the Environmental Protection Agency (EPA) suggested that PERC be

classified as a "likely human carcinogen." Moreover, the EPA found that PERC's
most dangerous non-cancer toxicity is brain and nervous system damage.x

Water Filters
In many cities, healthy adults can drink tap water without cause for concern.
However, pregnant women, young children, the elderly and people with
compromised immune systems such as cancer patients are particularly vulnerable
to some contaminants in tap water. If you're shopping for a water filter, first find
out what pollutants might be in your water. I recommend that you test your tap
water for lead contamination, particularly if you have young kids, are pregnant, or
have cancer, since lead is especially dangerous and levels can vary enormously
from house to house. A lead test costs about $25. Once you know what's in your
water, you can find a filter that's geared toward getting rid of the specific
pollutants, if any, that may be present.
Filter your tap water for both drinking AND bathing. If you can only afford to do one,
filtering your bathing water may be more important, as your skin absorbs
contaminants. To remove the endocrine-disrupting herbicide Atrazine, make sure
your filter is certified to remove it. According to the EWG, perchlorate can be filtered
out using a reverse osmosis filter.
Select the Right Filter

Household water filters generally fall into one of two categories: point-of-entry
units, which treat water before it gets distributed throughout the house; and
point-of-use units, which include countertop filters (e.g. filter pitchers), faucet
filters, and under-the-sink units. Some filters use more than one kind of filtration
technology. As a general rule, look for filters labeled as meeting NSF/ANSI
standard 53 and that are certified to remove the contaminant(s) of concern in
your water. While the NSF certification program is not flawless, it does provide
some assurance that at least some claims made by the manufacturer have been
verified. NSF-certified filters have been independently tested to show that they
can reduce levels of certain pollutants under specified conditions. Those that
meet standard 53 are geared toward treating water for health, not just for
aesthetic qualities.

For many people, an activated carbon filter bearing NSF Standard 53 certification
will filter out most pollutants of concern. But if you've got perchlorate, a rocket
fuel ingredient, in your water, for example, a simple countertop filter won't do
the job. Once you've got a general idea, visit NSF International's drinking water
treatment units online product database. Here is a brief description of the most
popular ones:
• Activated Carbon Filter
How it works: Positively charged and highly absorbent carbon in the filter
attracts and traps many impurities.
Used in: Countertop, faucet filters and under-the-sink units.
Gets rid of: Bad tastes and odors, including chlorine. Standard 53-certified
filters also can substantially reduce many hazardous contaminants,
including heavy metals such as copper, lead and mercury; disinfection
byproducts; parasites such as Giardia and Cryptosporidium; pesticides;
radon; and volatile organic chemicals such as methyl-tert-butyl ether
(MTBE), dichlorobenzene and trichloroethylene (TCE).
• Cation Exchange Softener
How it works: "Softens" hard water by trading minerals with a strong

positive charge for one with less of a charge.
Used in: Whole-house, point-of-entry units.
Gets rid of: Calcium and magnesium, which form mineral deposits in
plumbing and fixtures, as well as barium and some other ions that can
create health hazards.
• Distiller
How it works: Boils water and recondenses the purified steam.

Used in: Countertop or whole house point-of-entry units; can be combined
with a carbon filter.
Gets rid of: Heavy metals such as cadmium, chromium, copper, lead and
mercury, as well as arsenic, barium, fluoride, selenium and sodium.
• Reverse Osmosis
How it works: A semipermeable membrane separates impurities from

water. (Note: This filtration technique wastes a substantial amount of
water during the treatment process.)
Used in: Under-the-sink units; often in combination with a carbon filter or

UV disinfection unit.
Gets rid of: Most contaminants, including certain parasites such as

Cryptosporidium and Giardia; heavy metals such as cadmium, copper, lead
and mercury; and other pollutants, including arsenic, barium,
nitrate/nitrite, perchlorate and selenium.
• Ultraviolet Disinfection
How it works: Ultraviolet light kills bacteria and other microorganisms.
Used in: Under-the-sink units, often in combination with a carbon filter and
sediment screen.
Gets rid of: Bacteria and parasites; class A systems protect against harmful
bacteria and viruses, including Cryptosporidium and Giardia, while class B
systems are designed to make non-disease-causing bacteria inactive.
My family used Culligan brand to install an activated carbon system in our whole
house and a reverse osmosis filter for our kitchen drinking water. Remember, many
filters not only take out the pollutants in your water, they also remove all minerals
making the water acidic. Acidity is not good for anyone

fighting an illness, so it is important that you re-mineralize either your water or your
body, preferably both. To re-alkaline our drinking water, we use the Waterman
brand portable alkaline water filter. I even tested it with PH paper and it works! It’s
also great for travel or to take to work so you can drink healthy water anywhere.
Also remember that taking minerals at night will help to make your body more
alkaline as well as eating dark, green leafy vegetables.
Maintain Your Filter Properly
No filter will give you good performance over the long term unless it receives
regular maintenance. As contaminants build up, a filter can not only become less
effective, but actually can make your water worse, by starting to release harmful
bacteria or chemicals back into your filtered water. To keep your filter working
properly, follow the manufacturer's maintenance directions. Some filters only
require a cartridge change, while others are better maintained by a certified
professional. Many filter distributors offer maintenance and service contracts for
their products. Before buying any water treatment system, compare not only
filter prices, but also operating and maintenance costs for the different units. To
find a dealer in your area, see the Water Quality Association's online listings.
Air Quality
How to Rid Your Home of Toxic Air Pollutants
It’s crazy to think about, but according to the EPA (Environmental Protection Agency)
our indoor environment is two to five times more toxic than our outdoor
environment. That makes the air toxicity in your home greater than outside your
home.
If you’re surprised by that, you’re not alone. In fact, it has been said that people
spend approximately 90 percent of their time indoors. And it’s because of this that
there are more studies being done to examine the effects of indoor pollutants and
their contribution to things like autism, asthma and cancer.

Toxic air pollutants are poisonous substances in the air that come from natural and
manmade sources. They are believed to cause – or at least contribute to – the
following:
• Cancer
• Asthma
• Chronic bronchitis
• Skin rashes
• Birth defects
• Chronic cough
• Throat irritation
• Kidney and liver damage
• Nervous system damage
As a mother of a son who had asthma, I can tell you that it’s the ultimate “AHA”
moment when you realize that you can reverse an illness. Especially when it comes to
your child.
And have you ever heard of something called “sick building syndrome”? It’s when a
home or office can cause things like headaches, dizziness, nausea, and eye, ear and
nose irritations.
Common causes of indoor air toxicity are:

• Mold
• Tobacco smoke
• Household cleaning products
• Pesticides
• Gas (such as radon, carbon monoxide from building materials, like asbestos,
formaldehyde and lead)
So, it should be easy to simply get rid of these things, right?
Ideally, yes. Here are some ways to either rid your home of indoor air pollutants or
alternatives to them:
Stop Using Chemical Air Fresheners
Did you know that the chemical air freshener industry is self-regulated and the
products do not undergo any safety testing? Insane, right!? The National Resources
Defense Council has found high levels of phthalates in many products and they were

not listed in the ingredients and some of these air fresheners were actually labeled
“all-natural” or “unscented”.
And if you think your scented candles are safer, think again. They are actually
considered just as dangerous as second hand smoke. Many candles are made with
paraffin wax and paraffin fumes have been found to cause tumors in the kidneys and
liver of lab animals. Use beeswax candles instead; they not only smell nice, but they
purify the air as they burn.
Purchase House Plants

Certain house plants can also purify the air and filter our common volatile organic
compounds (VOCs). Try an aloe plant, spider plant, garden mum, ficus, peace lily, or a
Boston fern.
Install and Use Exhaust Fans

To prevent mold, it’s important to keep moisture out of your home’s air. Exhaust fans
are perfect in your bathrooms, kitchen and laundry room for eliminating moisture.
Find a Green Dry Cleaner

Perchloroethylene (or “perc”) is the chemical used in traditional dry cleaning and it
has been found in laboratory studies to cause cancer in animals. Today, it has become
easier to find an organic, or green dry cleaner that does not use perc. Better yet,
hand wash your clothes at home.
Purchase Air Filters for Your HVAC System or Portable Air Cleaners
Air filters move air through your home while trapping dust, pollen, dust mites, pet
dander, and some mold. To choose the most effective home air filter for your HVAC
system, check the rating of the minimum efficiency reporting value (MERV). You can
also purchase a portable air cleaner that can be used in a single room.
More Basic Steps for Improving the Air Quality in Your Home
By implementing the following strategies, you will greatly reduce your indoor air
pollutants, thereby reducing your toxic load:
• Increase ventilation by opening a few windows every day for 5 to 10 minutes,
preferably on opposite sides of the house.

• Take your shoes off as soon as you enter the house, and leave them by the
door to prevent tracking in of toxic particles.
• Discourage tobacco smoking in or around your home.
• Switch to non-toxic cleaning products (such as baking soda, hydrogen peroxide
and vinegar) and safer personal care products. Avoid aerosols. Look for VOC-free
cleaners. Avoid commercial air fresheners and scented candles, which can degass
literally thousands of different chemicals into your breathing space.
• Don't hang dry cleaned clothing in your closet immediately. Hang them outside
for a day or two. Better yet, see if there's an eco-friendly dry cleaner in your city that
uses some of the newer dry cleaning technologies, such as liquid CO2.
• Vacuum and shampoo/mop carpets, rugs, and floors regularly. Every time a
person walks across the floor, a whirlwind of irritants is stirred up.
• Upgrade your furnace filters. Today, there are more elaborate filters that trap
more of the particulates. Have your furnace and air conditioning ductwork and
chimney cleaned regularly.
• Avoid storing paints, adhesives, solvents, and other harsh chemicals in your
house or in an attached garage.
• Avoid using nonstick cookware that leach PFOAs into the air. I use ceramic
cookware found here.
• Ensure your combustion appliances are properly vented.
• When building or remodeling, opt for safer and more eco-friendly materials.
VOC-free paints are becoming easier to find.
• Opt for sustainable hardwood flooring instead of carpet. Carpet traps a
multitude of particles such as pet dander, heavy metals, and all sorts of allergens. If
you choose to install carpet, look for one labeled "VOC-free" to avoid toxic
outgassing.
• Make sure your house has proper drainage and its foundation is sealed
properly.
• The same principles apply to ventilation inside your car—especially if your car
is new—and chemicals from plastics, solvents, carpet and audio equipment add to
the toxic mix in your car's cabin. That "new car smell" can contain up to 35 times the
health limit for VOCs, "making its enjoyment akin to glue-sniffing," as this article
reports.

REPLENISH WITH A NUTRIENT DENSE DIET
To begin, we must first stop putting junk into our bodies before it can begin to heal.
Even if you get rid of the cancer, unless you change your diet and lifestyle, the same
thing that caused your cancer will likely cause it to come back. There are many ‘anti-
cancer diets’ that have been successful for many people. But they all have one thing
in common: getting the junk food out of your diet and incorporating real food. Here
are the anti-cancer diets that have worked for many people. Your individual
situation, type of cancer and overall health condition will determine which is best for
you. Many feel that blood type plays a role as well.
Raw Food Diet and Cancer

Can Eating Raw Fruits & Vegetables Help Prevent & Fight Cancer?
Many people believe that the only 3 things a person can do to combat it is surgery,
radiation and chemotherapy, which is sad.
One of the things I strongly believe in as a health coach – and as a wife of a brain
cancer survivor – is changing your diet to prevent and combat the big C. There are
many anti-cancer diets that cancer patients have had success with and one of them is
the Raw Food Diet.
Now first, let's dive into a definition of the Raw Food Diet. No, it's not about eating
raw meat or fish. It's about consuming unprocessed, whole plant-based, ideally
organic foods.
The Raw Food Diet is one way to build and strengthen your immune system. By
boosting your immune system, you can prevent the cancer cells in your body from
multiplying and eventually spreading.
How? Well, let's start with fiber. One of the easiest descriptions of fiber that I have
read is to think of fiber like a broom for your body. Fiber isn't actually absorbed into
your bloodstream, because it's too large. So its job is to sweep through your
intestines and pick up the toxins, and then carry them out. That is why we need a
healthy amount of fiber in our diet.
Here are some great raw foods to add fiber into your diet to help boost your
immunity against the Big C.
• Avocados

• Berries
• Coconut
• Figs
• Artichoke
• Peas
• Okra
• Brussels Sprouts
• Turnips
• Black Beans
• Lima Beans
• Lentils
• Nuts
• Flax Seed
• Chia Seed
• Quinoa
Notice that I didn't say a bowl of Fiber One cereal or juice with added fiber. That's
because, as Jack Lalanne once said, "If man made it, don't eat it".
Raw foods are also the most real foods you can find from Mother Nature and they
have important enzymes, phytonutrients, antioxidants and other cancer-fighting
properties intact. Cooking our food reduces or removes many of those benefits. The
fact is that raw, uncooked vegetables provide the highest amounts of enzymes and
studies show that enzymes help to break down cancer tumors. It was in the early
1900's that a doctor in Wales, John Beard, discovered that pancreatic enzymes
destroyed cancer cells.
Can you believe that? It's true! The right food can help to break down cancer tumors
(many conventional doctors study medicine – not healing foods – in medical school.
So don't be surprised if they don't know, or worse, try to totally debunk it just
because they didn't study it).
So, let's review: a well-balanced diet consisting of fruits, vegetables, some whole
grains, seeds and nuts is the best defense against cancer cells, including:
• Carrots
• Broccoli
• Cabbage

• Asparagus
• Pineapple
• Grapes
• Blueberries
• Beet root
• Turmeric (spice)
• Tomatoes
• Strawberries
• Raspberries
Now, there are certainly other ways to "go raw" or simply add raw foods into your
daily life. Smoothies and salads are a great place to start. You don't have to ONLY
eat raw produce…but adding some to your daily diet definitely helps.
Remember that cancer cells feed on things like sugar, dairy, acidic foods (like meat),
and caffeine. Even if you're not battling or worried about cancer, these foods are
harder on your organs and can diminish your immune system.
Alkaline Diet and Cancer

Why Eating Alkaline Can Help You Prevent and Fight Cancer
When it comes to a cancer diagnosis, you cannot begin to understand the amount of
stress it puts on you and your family unless you've been through it. Unfortunately, I
know this too well.
I am not a doctor and I do not claim to hold the cure to prevent or overcome cancer.
But what I do know are ways to fuel our bodies with foods that will boost our
immune system and make us healthier while eliminating toxins from our body. When
we do this, we make it harder for cancer cells to grow.
Anti-Cancer diets are effective. Even if there is controversy surrounding an anti-
cancer diet, studies show that these diets can essentially make us healthier.
With that said, I am going to take the stance that the alkaline diet is a valid anti-
cancer diet and show you why.
What is the Alkaline Diet?

The alkaline diet is focused on eating more alkaline-forming foods (such as fruits,
vegetables, herbs, nuts, and seeds), while eating less acid-forming food (such as
grains, meat, dairy, and fish) to help maintain your body's pH balance.
How much of each? It's recommended that a person eat 60-80% alkaline-forming
foods and 20-40% acid-forming food.
For a comprehensive list of alkaline foods, check out Bembu's 74 Alkaline Foods.
What are the Benefits of the Alkaline Diet?

Here are a few facts about how the Alkaline Diet can improve your overall health:
1. It greatly reduces the strain on the body's acid-detoxification system
2. It supports a healthy blood pH level, which helps maintain healthy body tissue
3. It helps your digestive system break down foods more easily
4. It oxygenates your blood and body tissue
5. It nourishes good bacteria in your gut, which help decrease inflammation
What Affects Does the Alkaline Diet Have on Cancer?

There are many schools of thought on this. And many people who will simply say,
"Nothing". But the truth is that when eating alkaline foods, you decrease
inflammation in your body, which may otherwise contribute to cancer.
Another thing to consider is that cancer cells are acidic and thrive in an overly acidic
environment. By eating more alkaline-forming foods, cancer cells have a harder time
regenerating. And for cancer patients already going through chemotherapy, an
alkaline diet can be beneficial in boosting the effects of the chemo.
Bottom line is, if you think about it, an alkaline diet is promoting healthy, clean eating
for the most part. You can eat things like meat (organic, grass fed is best), grains and
fish in moderation, but a majority of your diet should consist of more fruits,
vegetables and beans.
The Ketone Diet and Cancer

How Ketone Diet can help against cancer and other illnesses
You may have recently started to hear about the ketone (or ketogenic) diet, but do
you know that it's been around since 1924? That's when Dr. Russell Wilder of the

Mayo Clinic designed the diet to be used in treating epilepsy. He found that it helped
control seizures in children.
Today, the ketone diet is still used effectively for treating other diseases, such as
diabetes and cancer.
What is the ketone diet?

Well simply put, it's a diet low in carbohydrates and high in fat.
When you are on the Ketone Diet, ketones are formed when your body is using fat as
its energy source. When a diet is high in carbs, and not fat, the carbs are the energy
source. So the ketone diet forces stored fats to be used for energy. This is called
ketosis.
How does the ketone diet affect your health?

According to WebMD:
Some research suggests that ketogenic diets can help lower your risk of heart disease.
Other studies show specific very-low-carb diets help people with metabolic
syndrome, insulin resistance, and type 2 diabetes. Researchers are also studying the
effects of these diets on acne, cancer, polycystic ovary syndrome (PCOS), and nervous
system diseases like Alzheimer's, Parkinson's, and Lou Gehrig's disease.
Now in regard to cancer, because the ketone diet focuses on eliminating starchy
foods and replacing them with healthy fats and proteins, the body does not have as
much glucose as it would in a normal or high carb diet. It's important to know that
cancer cells thrive on glucose – or sugar. And we know from middle school science
class that carbohydrates are converted to sugar when digested.
With little sugar in your body, cancer cells cannot grow.
And in case you're wondering, the ketone diet recommends around 50 grams of
carbohydrates per day. It's similar to the Atkins or Paleo diets, where your body's
system is converting from carb-burning to fat-burning. This is why the ketone diet is
helpful if you're looking to lose weight as well.
Want more information on how the ketone diet can help starve cancer cells, reduce
blood sugar, lose weight, improve cholesterol levels, and keep blood pressure down?
Ruled.me is a great resource with diet plans, recipes and a keto calculator. Ketogenic
Diet Resource is also a great website with lots of info.

The Candida Connection to Cancer
Ward off Cancer & Balance Your Digestive System with this Anti-Cancer Diet
I hear ya, all of these anti-cancer diets can get a bit confusing. But they all have one
thing in common: Whole Real Food. I am passionate about this subject because we
believe a large part of why my husband's brain tumor disintegrated was because he
started feeding his body what it needed to reverse cancer. Yes, I said reverse
cancer. It's called epigenetics, which is an area of study that shows that up to 95% of
diseases have the potential to be reversed through diet, lifestyle and
environment. Nevertheless, you can also contract disease through diet, lifestyle and
environment. This is so POWERFUL because this means you have more control over
your health than we ever thought possible.
Today's anti-cancer diet is called the Candida Diet. This diet can get a little confusing
because Candida (aka Candida albicans) is actually a fungus that is normally in your
digestive tract, but expands when the balance of your gut flora is off. This is
important because it's been proven that 70% of our immune system is linked to the
gut. So when your gut health is compromised, your immune system will not work at
full capacity to keep you healthy. Cancer is really a SYMPTOM of an issue with the
immune system.
Ok now that that is all clear, I'll briefly explain what else an excessive amount
of Candida can do to your body. When there is too much, Candida releases uric acid
and acetaldehyde, which can cause brain fog, headaches, joint pain, as well as
digestive issues and food intolerance.
Candida grows when:
• You are eating a high sugar diet (which includes forms of sugar such as alcohol,
lactose in cow's milk, refined carbohydrates, high fructose corn syrup)
• After a round of antibiotics
• When you're experiencing high amounts of stress
The Candida Diet is centered around a low sugar diet. Eating a diet low in sugar – and
refined carbohydrates because they turn to sugar when you digest them – will
deprive Candida of the foods it thrives on. Other culprits are, starchy vegetables,
alcohol, vinegar, and fruits (because they're high in sugar). Foods likely to contain
molds such as aged cheese, peanuts, cashews, and mushrooms are also ones you
should avoid on a Candida Diet.
For a handy guide, the Candida Diet website lists foods to eat and foods to avoid.

So what is Candida's link to cancer?
There are many other doctors who feel that antibiotics play a large role in cancer
because antibiotics destroy gut bacteria. This allows fungus to grow, resulting in
Candida growth. One doctor, Meinolf Karthaus, who studied Candida and cancer
patients found three children who were diagnosed with leukemia, but went into
remission after receiving anti-fungal treatments. Another, Milton White, believed
that cancer is a chronic fungus disease after he discovered fungal spores on cancer
cells.
Step 1: Cancer-Proof Your Food

• Eat more fruits and vegetables, especially vegetables in a variety of colors. Go
as organic as you can afford. Replace conventional vegetables and fruits with
organic. Start with the ‘Dirty Dozen’ or any produce in which you eat the skin.
• Eat only healthy fats found in oily, cold-water fish, flax seeds, walnuts, olives,
hemp seeds, avocados, nut butters and fortified eggs. Completely eliminate
unhealthy fats such as safflower, sunflower, corn, canola and soy oil, which
promote inflammation, as do margarine, vegetable shortening, and partially
hydrogenated oils. Do not buy anything with trans fats.
• Cut way back on animal products. 10% or less of your diet should be animal
products. Meat and dairy products cause inflammation. Inflammation causes
cancer. They are also acidic foods which drives cancer. Make sure to get
enough protein through plant sources such as beans, quinoa, Ezekiel bread,
nuts and nut butters. Clean fish is a good protein as well. If you feel tired at
first when cutting down on animal products, incorporate a complex B vitamin
into your daily routine.
• Opt for gluten-free, whole grain, organic pastas and grain products. Ancient
Grains brand makes great pasta that we love. Organic sourdough and organic
Ezekiel breads are the only ones that are recommended. You can also find
Ezekiel tortillas. Ezekiel is a sprouted grain product and a complete protein.
While it’s not classified as ‘gluten free’, sprouted products react differently
than non-sprouted products in your body.
• Season with healing spices (see Herbs & Spices). Using healing spices can add
natural anti-inflammatory compounds to your meals. Discard old seasonings as
they may contain additives. Opt for organic seasonings if you can.

• Read labels of packaged food and eliminate all added sugar, food additives,
food colors, artificial sweeteners, preservatives, nitrates and sulfites.
Eliminate soy, wheat and milk ingredients on labels. Packaged food should also
be as organic as possible. If not organic, at a minimum should have the Non-
GMO label.
• Do not eat processed meats such as deli meats, hot dogs, sausages, etc. Most
have nitrates and sulfites.
• Eat out at restaurants that offer organic dishes to avoid pesticides and GMOs.
There aren’t that many, so you will be cooking at home a lot. Look for 10
simple recipes that you can rotate for breakfast, lunch and dinner. (See
resources for easy meal planning options). Take your lunch to work. If you
don’t have purified water at work, take your own.
• As a meat substitute, you can use veggie burgers crumbled up in tacos, nachos,
pizzas, etc. Sunshine Burger is the one we like, its organic, gluten free, soy free
and dairy free. Wraps are easy to make and versatile with varying ingredients.
• Include immune-boosting mushrooms into your meals as much as possible.
Mushrooms are also a good meat alternative.
• For cheese, eat only goat’s milk feta cheese. Goat products are not polluted
like cow products.
• Drink at least one superfood smoothie per day with varying nutrient-dense
add-ons (see Smoothie 101) Add 1 tablespoon of coconut oil before blending as
an antibacterial, anti-inflammatory and to detox heavy metals. Vitamix is a
powerful masticating blender. Produce can spoil fast, so consider organic fruit
and veggie powders that have a shelf life of 5 years - well worth the
investment. We love ZNaturalFoods.com for reasonably priced, organic
powders.
• Juice fresh fruits and vegetables with a masticating juicer. We use the Oster
masticating juice (see resource link). BE CAREFUL to make sure your
concoction is 75% vegetable and only 25% fruit. Also make sure to rotate your
greens – this is important as many greens are ‘goitergenic’ and can cause issues
if you consume large quantities.
• Drink only purified or spring water. Avoid water that is in a plastic bottle.
Glass bottles are good, but plastic bottle leached BPA and other harmful
chemicals into your water.

• Drink 1-3 cups daily of green tea, dandelion tea, chaga mushroom tea or Flo-
essence brand detox tea with lemon.
• Drink Kombucha is a probiotic drink that is also good for boosting immunity
and alkalinity.
• Eat fermented foods to rebuild your gut flora which is directly related to your
immunity.
• Cut out refined sugar completely! Sweet treats on an anti-cancer diet include
berries, pineapple, banana or plain kefir. Organic preferably on all.
• Cut back on canned products since many can linings contain BPA. Opt for
frozen, other packaging or canned items that specifically say “BPA-free”.
Foods to Fight Cancer
There are certain foods that have amazing anti-cancer benefits. Add in these cancer-
fighting foods as often as possible:
• Aduki Beans — These small, dark red beans have a sweet, nutty flavor and are
often used in Asian desserts. They are easy to digest and filled with flavonoids,
which are part of a bigger family of antioxidants called polyphenols. These
compounds may lower your risk of heart disease, cancer, and stroke.
• Blueberries — Considered to have among the highest antioxidant capacity
among other fruits and vegetables, these powerhouses are chock full of a
variety of cancer-fighting phytochemicals. All berries have anti-cancer
properties and should be incorporated daily.
• Cruciferous Vegetables — Several studies suggest that higher intake of
cruciferous vegetables (i.e.: broccoli, cauliflower, cabbage, collard greens,
Brussels sprouts) can safeguard against several forms of cancer, due in large
part to an abundance of chemicals, such as glucosinolates, that help detoxify
carcinogens.
• Dark Green Veggies — Spinach, kale, romaine lettuce, leaf lettuce, chicory, and
Swiss chard are excellent sources of carotenoids. Researchers believe that
carotenoids seem to prevent cancer by acting as antioxidants, scouring
potentially dangerous “free radicals” from the body before they can do harm.
Studies show the carotenoids in dark green leafy vegetables can inhibit the
growth of certain types of breast cancer cells, skin cancer cells, lung and
stomach cancer.

• Garlic — Garlic and other members of the allium family (onions, leeks,
scallions, and chives) all contain a phytochemical that provides protection from
cancer. Studies show that garlic, in particular, probably decreases your chances
of developing colorectal cancer. If you would like to pass on the garlic breath,
try Kyolic as a supplement.
• Green Tea — One class of flavonoids called catechins has recently become the
focus of widespread study for their anti-cancer potential. Tea is the best source
of catechins in the human diet, and green tea contains about three times the
quantity of catechins found in black tea.
• Mushrooms — Shiitake and maitake mushrooms are rich in beta-glucan, a long
chain sugar that stimulates T-cell production and boosts the immune system.
Tied to this, initial findings suggest that mushrooms reduce cancer risk.
• Sweet Potatoes — Sweet potatoes contain a variety of natural cancer-fighting
molecules, including carotenoids, polyphenols, and flavonoids. Orange-hued
potatoes contain an abundance of beta-carotene, an antioxidant that is
converted to Vitamin A and plays a vital role in immune system health. Sweet
potatoes may cut colon cancer risk.
• Tomatoes — Lycopene, an anti-cancer compound in tomatoes, is more active
when heated. Cooking the tomato in olive oil is even better, increasing the
amount of lycopene in the blood by 40%. Eating foods high in lycopene may
reduce risk of prostate, lung, and stomach cancers.
How to Prevent Cancer with G-BOMBS

How eating G-BOMBS can help prevent cancer and other diseases
You may have not heard of the word G-BOMBS, but you've probably eaten one of
them today.
G-BOMBS was a term coined by Dr. Joel Fuhrman, a board-certified family physician
and best-selling author whose focus is on preventing disease through nutrition. "For
over 25 years, Dr. Fuhrman has shown that it is possible to achieve sustainable weight
loss and reverse heart disease, diabetes and many other illnesses using smart
nutrition."
He chose the following foods to promote a healthy lifestyle and called them G-
BOMBS:

• G – Greens
• B – Beans
• O – Onions
• M – Mushrooms
• B – Berries
• S – Seeds
These foods are all nutrient-dense and are chock full of vitamins, minerals,
phytochemicals and antioxidants. Dr. Fuhrman reports that if we eat from one of
these 6 categories every day, we can prevent chronic diseases such as cancer,
diabetes, and health disease. They are also good for weight loss because eating these
foods will make you feel full longer.
Now, not all G-BOMBS are created equal, but Dr. Fuhrman has a nutrition density
chart that lists and rates foods based on how nutrient-dense and healthy they are
(the higher the score, the better the food is for you). For example, kale is rated at
1,000, but cashews are only a 27. Some of the nutrients that were evaluated are:
fiber, calcium, iron, magnesium, phosphorus, potassium, zinc, cooper, vitamin A, beta
carotene, vitamin E, and vitamin C.
Greens
Leafy green are great for weight loss because they're not high in calories and you can
eat as much as you want. Other benefits include anti-cancer properties as well as
promoting healthy vision and reducing risk of diabetes.
Beans
Also includes lentils and legumes, beans are essential for your health.
They're considered a weight loss food because of how slowly your body digests them,
they are great for diabetes because they stabilize blood sugar, and because of their
high levels of fiber they reduce cholesterol levels.
Onions
Eating onions, leeks, garlic, shallots, chives and scallions will help your cardiovascular
and immune systems. They will also help reduce your risk of digestive cancers.
Mushrooms
A recent study states that women who eat fresh mushrooms decrease their chances
of breast cancer by 64%. Mushrooms also promote weight loss because they prevent
fat from being stored in the body.
Berries

Blueberries, strawberries, blackberries and pomegranates are all considered
superfoods. They are chock full of antioxidants and will reduce your risk of cancer,
diabetes, high blood pressure, and inflammation. Berries are also great for brain
health.
Seeds
So you already know how important omega-3 fatty acids are for brain and heart
health, but did you know that they are found in flax, hemp, and chia seeds? And
sesame and flax seed are great nutrition tool against cancer. Other seeds and nuts
"act like a fat sponge in the digestive tract, preventing all their fat calories from being
absorbed."
Step 2: Cancer-Proof Your Mind

There is an emotional link in every cancer. Stress has physiological effects on the
body. As we experience stress, our stress hormone cortisol rises which in turn leads
to inflammation and a rise in glucose which is our blood sugar. Since we know that
cancer is a sugar-feeder, then it’s important that we keep stress at bay. It has been
long proven that there is a mind-body connection in disease as well as in healing.
Therefore, calming the mind, reducing stress, and finding gratitude is paramount in
healing yourself. Do not underestimate this!
• Use daily prayer or meditation to be thankful and have gratitude for the good
things in your life.
• Incorporate aromatherapy to ease your stress. Lavender essential oils are
great for this.
• Get better sleep. Drink chamomile tea to put you in a state of relaxation
before bed.
• Take 3 mg of melatonin to help you fall asleep if you suffer from insomnia.
Rotate on and off of it every 30 days so that your body keeps producing it.
• Take up a form of exercise that works for you. Do not over exert yourself!
Over exercising also leads to inflammation. Try yoga or walking for relaxation
and de-stressing.
• Get relaxing massages to eliminate toxins and reduce stress.
Step 3: Cancer-Proof Your Personal Care

• Replace toothpaste, shampoo, conditioner, body wash, shaving cream, lotions,
gels and anything else that touches your skin with products that are non-toxic
and have nourishing ingredients – see Personal Care section.
• Floss and brush your teeth daily to reduce disease-causing bacteria. Get your
teeth professionally cleaned twice a year.
• Do oil pulling once per week or brush with activated charcoal (see resources)
once per week to eliminate the dental bacteria.
• If you have silver amalgam fillings, find a biological (this is very important! Do
not use a conventional dentist, you need one that is trained in removing
mercury safely) dentist and get them replaced with composite fillings. Silver
amalgams are a major source of mercury poisoning and cause disease to thrive.
• Get your eyes checked at least once every 5 years by an ophthalmologist rather
than an optometrist. This is how we discovered my husband’s brain tumor.
The doctor can see behind the eyes for pressure and brain-related issues.
• Exfoliate your skin by either a dry bath brush or non-toxic exfoliating product
(see resources for purchase links). You need to remove dead skin cells so your
skin can breathe and remove toxins. Do this before a detox bath for maximum
results.
• Find a gym with an infrared sauna or purchase your own (see resources).
Sweat produced after exercising has been shown to contain 3% toxins. Sweat
produced in an infrared sauna has been show to contain up to 23% toxins. This
is a good way to reduce inflammation and detox from heavy metals. Be sure
to hydrate before and after your sauna. Increase your mineral supplement on
these days.
• Do a detox bath once per week rotating these in your bath: 1 to 2 cups of each
depending on whether you have a normal sized bath or a larger jet bath.
o Dead Sea Salts (see resources) or Epsom Salts – to increase your mineral
composition
o Bentonite Clay (see resources) – to detoxify heavy metals
o Baking Soda – to induce alkalinity in your body
o Apple Cider Vinegar – to boost healthy bacteria in your body
▪ You can also combine ¼ cup of each: salts, baking soda, apple
cider vinegar

▪ You can combine ½ cup bentonite clay with ½ salts
• Essential Oils –rub a dime size amount of essential oil on your feet nightly.
Rotate sacred frankincense, orange, lemon and sandalwood weekly.
Combining sacred frankincense with sandalwood will increase its efficacy. (See
resources)
• PH Strips – Test your PH twice a week or more to gauge your alkalinity. Cancer
cannot thrive in an alkaline environment. If you are still on the acidic side,
incorporate more dark greens and alkaline foods. (See resources)
• Use a well-shielded wired headset when using your cell phone: Wired
headsets will certainly allow you to keep the cell phone farther away from your
body. However, if a wired headset is not well-shielded -- and most of them are
not -- the wire itself can act as an antenna attracting and transmitting radiation
directly to your brain. So make sure the wire used to transmit the signal to your
ear is shielded. One of the best kinds of headsets uses a combination of
shielded wire and air-tube. These operate like a stethoscope, transmitting the
sound to your head as an actual sound wave; although there are wires that still
must be shielded, there is no wire that goes all the way up to your head. One
brand I like is Tubez. Do not use Bluetooth devices.
• Replace feminine hygiene products (tampons and sanitary pads) with safer
alternatives.
• Look for fragrance-free products. One artificial fragrance can contain hundreds
— even thousands — of potentially toxic chemicals. Avoid fabric softeners and
dryer sheets, which contain a mishmash of synthetic chemicals and fragrances
Step 4: Cancer-Proof Your Kitchen

• Replace aluminum foil with parchment paper when baking.
• Replace aluminum baking soda and baking powder with aluminum free brands.
• Throw away #3 and #7 plastic storage, cups, etc. See Clean Out Your Kitchen
for safe plastics.
• Replace your cookware with a healthier choice such as ceramic or stainless
steel.
• Reduce plastics by investing in re-useable sandwich bags such as Lunchskins
(see resources for purchase link).

• Use glass storage containers like Pyrex, instead of plastic.
• Take your water with you in a stainless steel or BPA-free reusable water bottles
instead of buying bottled water.
• Never let plastic touch food in the microwave.
• Buy products in glass bottles when possible.
• Reduce canned products as most have BPA linings unless otherwise labeled
“BPA free”
Step 5: Cancer-Proof Your Home

• Buy a vacuum with a HEPA filter to reduce bacteria, viruses and toxins when
vacuuming.
• Don’t let anyone wear their shoes in your house. Shoes drag in pesticides and
parasites among other things.
• Change your lawn care to non-toxic products or chemicals.
• Buy the best air conditioning filters that you can afford to filter micro particles,
bacteria, viruses, etc. The package of the air filters will show you the ratings
and what it filters.
• Buy the best water filter you can afford for your shower and drinking water.
Culligan is the brand that I have in my house. We installed a whole house
activated charcoal system which provides filtered water for the showers and
sinks, and a reverse osmosis system for our drinking water.
• Replace all of your cleaning products with non-toxic alternatives. If you don’t
want to make your own, see resources for a great on-line store purchase link.
• If you dry clean your clothes, try to find a dry cleaner that doesn’t use PERC – a
chemical linked to cancer. XOXO Dry Cleaners is the one we use in our city.
• Buy organic cotton allergy covers for your bed mattress and pillows to reduce
allergens linked to inflammation. Gaim makes great organic bedding.
• Do not use pesticide products in your home, ever! Find a natural pest company
for pest control outside the home. For weed control, seek out natural
solutions or companies.
• Change out your chemical air fresheners. Use an essential oil diffuser with
scents that you like to freshen up your space. Make sure that they are pure!
See resources for purchase link.

• When buying new products such as furniture, mattresses, or carpet padding,
consider buying flame retardant free varieties, containing naturally less
flammable materials, such as leather, wool, cotton, silk, and Kevlar.
• Avoid stain- and water-resistant clothing, furniture, and carpets to avoid
perfluorinated chemicals (PFCs).
A NEXT LEVEL GUIDE TO COMBATING CANCER

Determine Your Toxic Body Burden and Nutrient Levels: If you have cancer, you are
likely carrying a high toxic load and are likely nutrient deficient. Remember, everyone
has cancer cells in their body, but not everyone gets cancer. We know that cancer
cannot survive in a nutrient competent host. In order to address the issue head on,
you must first find out which toxins you are dealing with in order to detoxify them
properly and also which nutrients you are lacking. ‘Nutrify and Detoxify’ is the catch-
phrase I like to use to describe what every cancer patient should be doing to protect
their health.
Testing
We all know it’s important to keep up with regular check-ups and physical exams by
your traditional healthcare provider, but someone with cancer needs to get
additional testing that is rare to find in conventional medicine.
Different tests exist to help determine your individual body burden of the pathogens
that can lead to cancer such as bacteria, parasites, heavy metals and other
environmental toxins. There are practitioners that offer specialty testing to measure
heavy metal toxicity, candida (fungi) and parasite levels. Most conventional doctors
are trained to treat symptoms and may not be versed in this area. Labs that conduct
specialty testing to determine a person’s body burden may analyze the following:
Feces: Many toxic metals are eliminated through the stool and can be detected
there.

Hair: Hair holds many keys that are indicators of toxic loads. Toxic elements may be
200 to 300 times more highly concentrated in the hair than in the blood or urine.
Urine: Analysis of elements in urine provides diagnostic information on lead,
mercury, cadmium, nickel, beryllium, arsenic, and aluminum. It can also gauge how
healthy your kidneys are and your iodine levels.
Blood: A separate analysis can be done to red blood cells, to help determine a variety
of element loads.
You can’t really rely on your family doctor for help because unfortunately
conventional physicians are limited in the kinds of test they can perform. Regular
blood and urine tests will not necessarily detect a toxin that’s doing damage. Many
toxins can hide from standard medical testing. Furthermore, most doctors are not
trained in the area of toxins and how they affect health. For lab testing to assist,
detect, prevent, and even treat heavy metal burden, nutritional deficiencies,
gastrointestinal function, and liver detoxification email leann@groovybeets.com for
more information.
Anti-Cancer Supplements
In addition to the Supplements Everyone Should Be Taking, here are supplements
that can boost immunity, squelch inflammation, increase alkalinity, drive antioxidant
levels up, reduce toxins and eat away at cancer tumors. Rotate your supplements
monthly and don’t take too many at once or they will not work as well. Also use
common sense and cross check for interactions with any medications you may be
taking.
• Enzymes – We know that the shell encompassing viruses, bacteria, fungi,

and parasites are comprised of protein. We also know that many cancer
tumors have a tough protein outer layer. Enzymes in your blood serve to
break down protein-based foreign bodies, effectively cleansing your blood.
As blood cleansers, enzymes combat chronic inflammation that can result in
autoimmune diseases, to cardiovascular disease and even cancer.i From Dr.
Oz, Enzymes help accelerate the breakdown of food (carbohydrates,
proteins, and fats) so your gut can extract and distribute the nutrients that
are locked inside. Enzymes also aid in the function of

your pancreas, and doctors have discovered that pancreatic enzymes
destroy cancer cells. Buy high quality enzymes and take 3 capsules after
every meal.
• Chlorella – Increases oxygen and to balance the body’s PH to increase
alkalinity. Helps to cleanse blood and increase good bacteria in your gut. It
also contains natural digestive enzymes, boosts your energy, supports fat loss
and helps detox heavy metals like lead and mercury from your body. There is
also research that suggests that chlorella can kill cancer cells and prevent
cancer growth.
• Curcumin – Make sure they are pure with 95% curcuminoids. Curcumin, a
substance in turmeric, helps to reduce inflammation. Several studies suggest
that it might ease symptoms of osteoarthritis and rheumatoid arthritis, like
pain and inflammation. From Dr. Weil, Lab studies have also shown that
curcumin induces programmed death of colon cancer cells, and clinical trials
are investigating the use of curcumin in treatment of colon cancer. It exhibits
over 150 potentially therapeutic activities, including anti-inflammatory and
antimicrobial activity, as well as potent anti-cancer properties that have been
intensely studied. Helps to improve regeneration of brain cells and suppress
tumor formation.ii
• N-Acetyl-L-Cysteine – Precursor to glutathione. Powerful antioxidant and
detoxifier. Also supports liver and lung function. Take 4-600 mg daily.
• Reishi Mushrooms -are used promote good sleep and neurological health, as
well as anti-bacterial, anti-viral and anti-fungal properties. They are also
thought to target and kill cancer cells. You can take in capsule form or add a
powder to your smoothie.
• Maitake mushroom – known as the miracle mushroom because of its benefits
for cholesterol and blood sugar levels, immune function and cancer treatment
and prevention. According to Memorial Sloan Kettering Cancer Center, Maitake
mushroom has “demonstrated anticancer effects in laboratory studies”.
• Shiitake mushroom - enriches the diet with a good source of protein and
potassium, and from the stems, zinc—an important element for immune
health. The compound lentinan in shiitake mushrooms has been found to
increase the survival rate of cancer patients.
• Combined Vitamin D3 & Vitamin K2 supplement – – the combination of
Vitamin D3 and Vitamin K2 is an amazing pair. Vitamin D3 is essential for
absorbing calcium (and research has shown that an excessive calcium intake is
harmful to your body). And Vitamin K2 activates protein in the body. Together,
they can reduce your cancer risk.
• EPA/DHA (Fish Oil) – Anti-inflammatory. I recommend 3000 mg a day for
cancer clients. Make sure it’s from a clean source. I like Nordic Naturals or
Barleans brands. The essential fatty acids in fish oil, known as omega-3s
(mainly EPA and DHA), are important for a healthy heart, and also play a critical
role in the health of your skin, joints, cell membrane structure, nervous system
and brain development.
• Nova Scotia Kelp – Iodine deficiency is the 2nd most common malnutrition
deficiency. An iodine deficiency is associated with a higher rate of breast
cancer and kelp is known to prevent cancer in estrogen sensitive cancers, such
as breast, endometrial and ovarian.
• Milk Thistle –the fruit and seeds of this plant are used for liver and bile duct
ailments remedies. Also, the active ingredient (silymarin) protects against cell
damage and stimulates repair of liver tissue. According to Cancer.gov, “Milk
thistle has been studied in laboratory cell lines and animal tumors for its
potential to make chemotherapy less toxic and more effective, and to slow the
growth of cancer cells.” 150 mg is a good place to start.
• Pau D’arco – this natural herb is used to treat various forms of cancer,
including leukemia. The tree bark inhibits the growth of cancer cells and
malignant cancer tumors. It also has antioxidant, antimicrobial, anti-parasitic,
analgesic and anti-inflammatory properties. It induces apoptosis in cancer cells.
The anti-metastatic activity of Pau D’arco helps to suppress metastasis, thereby
decreasing the invasive ability of cancer cells.iii You can take a supplement or
purchase the tea.
• Dandelion – Available in capsule or tea. Dandelions have enormous health
benefits, including relief from liver disorders, diabetes, urinary disorders, acne,
jaundice, and anemia. They’re also great for your skin and bone health.
Because dandelions have such high antioxidants, they reduce free radicals
(major cancer causing agents) and detoxify the body, protecting it from cancer.
• Astragulus – Stimulates the immune system and enhances natural killer cell
activity. Native to China, this herb has various medical uses. For cancer
patients, it’s often used after they’ve gone through traditional treatments and
their immune system has been compromised. Astragulus can ease fatigue,
nausea and weakness. According to The Truth About Cancer, “researchers at
the MD Anderson Cancer Center in Texas believe cancer patients who use
astragalus will double their chances of survival.”
• Beta 1,3/1,6-D Glucan – A mushroom compound provides deep immune
support. Beta-glucan enhances immunity through a variety of mechanisms,
similar to astragalus.
• Vitamin D3 – Immune support. People with cancer should take 5000 mg daily.
According to one large-scale study, optimal Vitamin D levels can slash your risk
of cancer by as much as 60 percent. Keeping your levels optimized can help
prevent at least 16 different types of cancer, including pancreatic, lung,
ovarian, prostate, and skin cancers.
• Melatonin – The hormone melatonin produces a number of health benefits in
terms of your immune system. It's a powerful antioxidant and free radical
scavenger that helps combat inflammation. Melatonin is not just useful for
those nights when you can’t fall asleep. There have been numerous studies to
show that melatonin slows tumor growth, destroys cancer cells and prevents
harmful forms of estrogen from allowing cancer cells to grow. Melatonin also
stimulates the immune system while increasing cancer-killing cells in your
body.
• Alpha Lipoic Acid – Shown to have a remarkable ability to protect the body
from oxidative stress. Research has also shown that it has the potential to
outperform chemotherapy in its ability to reduce cancer cell formation; with
little to no side-effects or collateral damage.
• Ginger – Antioxidant and anti-inflammatory. Used to reduce inflammation in
the colon, which is considered a precursor to colon cancer. A study from the
University of Michigan Comprehensive Cancer Center has found that ginger
kills ovarian cancer cells. In 2007, the BMC Complementary and Alternative
Medicine published a study that showed ginger’s ability to combat ovarian
cancer. Another study suggests that ginger can target the root cause of breast
cancer malignancy.
• Alka Seltzer Gold – Alka Selzer, typically used for an upset stomach, is also
known as sodium bicarbonate. And it’s being used by an oncologist in Italy to
treat cancer. Sodium bicarbonate is safe and effective because it promotes
alkalinity, which allows oxygen into cancer cells and that destroys them.
• Amygdalin (B17) from Bitter Apricot Seeds – – used in the form of bitter
apricot seeds, amygdalin has been found by Dr. Kanematsu Suguira to prevent
the spread of cancer. In fact, in the 1970’s NY’s Memorial Sloan Kettering
Cancer Center Dr. Suguira worked for the research center and discovered that
amygdalin or Vitamin B17 had positive effects in preventing the spread of
malignant tumors in mice. Unfortunately, the hospital stopped the research
and hid Dr. Suguira’s findings because they were unprofitable. I would not
recommend more than 3 per day.
• Cellfood (trace minerals) – Add 5 drops to a glass of water to oxygenate your
cells. While there is some disagreement about how the supplement Cellfood
affects cancer patients, we do know that it is an effective antioxidant. It has
also been found to protect cells from oxidative damage, which can prevent
cancer.
• Resveratrol – An antioxidant present in the skins of red grapes, helps prevent
cancer cells from getting a key protein required for their growth. Studies show
resveratrol blocked the development of skin, breast, and leukemia cancers. It
can also protect your heart against the thickening of arterial walls.
• Liposomal Vitamin C – Vitamin C is the ultimate immune booster and large
doses kill cancer cells. Liposomal absorption is far more effective for
absorption, so a little goes a lot farther. Large doses are much easier to achieve
with liposomal C, versus traditional C which can create digestive issues in high
amounts.
• Bentonite Clay - healing clay has been used for centuries as a detoxification
method. There are many uses and benefits; one is that it helps get oxygen to
your cells, which is essential when fighting cancer. Bentonite Clay also contains
alkalizing minerals.
Advanced Detoxification and Oxygenation Methods
Heavy Metals
Research shows that at high levels, all heavy metals are dangerous. Heavy metals can
be found in things like food, water and commercial products, including household
cleaners, cookware, personal care products and cosmetics.
Here are some heavy metals to watch out for and where you can find them:
Aluminum
Found in: baby formula, deodorant, cookware, shampoo.
Linked to: Alzheimer's and Parkinson's disease.
Cadmium
Found in: ceramics, cigarettes, evaporated milk, fertilizers, silver polish, and refined
wheat flower.
Linked to: bone and immune system disorders.
Lead
Found in: canned food, colored newsprint, some ceramic dishes, paint and pipes in
older homes.
Linked to: dementia, Alzheimer's disease, learning disabilities, seizers, and many
other health issues.
Mercury
Found in: silver dental fillings, fish, and immunizations.
Linked to: neurological and psychological disorders, as well as heart arrhythmias,
headaches and blurred vision.
In addition to the information already provided in this program, here are 3 additional
ways to detox heavy metals:
• Use bentonite clay– you can put it in your bath and you actually drink it.
• A tablespoon of coconut oil in your favorite smoothie grabs the metals and
flushes them out over time.
• Cleanse heavy metal toxins from your body using a Heavy Metal Cleanse found
in any health store.
Ridding your body from heavy metals will also help with other health issues you may
have, but didn't know the cause. Such as fatigue, digestive issues, depression, and
female reproductive problems. Heavy metals are slow to detox, so developing an on-
going plan is important for optimal health.
Parasites and other Pathogens

Although different pathogens might require different protocols, one’s diet usually
plays an important role in restoring their health. It’s important to eat a diet
consisting mostly of whole foods, and ideally cut out the refined foods and
sugars. Some of the supplements and herbs which can help with numerous
pathogens include the following:
Goldenseal. This herb is used to help with inflammation and infection. Its
antibacterial activity has been attributed to its alkaloids, the most abundant which is
berberine. Several studies demonstrate how effective berberine is when it comes to
certain infections.
Oregano oil. Oregano oil can also help to eradicate certain pathogens, including
fungal infections such as Candida and parasites.
Garlic. Many people are aware that garlic has antimicrobial properties, and this is
also backed up in research studies. Numerous studies show that garlic can help with
H. pylori (27) (28). But garlic is also effective against other pathogens, and can be
effective against those strains that have become resistant to antibiotics. Another
study showed that garlic can be effective with both gram-negative and gram-positive
bacteria.
Mastic Gum. Numerous studies have shown that mastic gum can help to eradicate H.
Pylori. So, if someone has H. Pylori, I will usually give them an herbal complex which
includes mastic gum.
Yerba Mansa extract. Yerba mansa is used as an antimicrobial, as well as to treat
candida infections.
Cat’s Claw (Uncaria tomentosa). Cat’s Claw has both immunomodulating,

antimicrobial, and antiviral acitivities.
Probiotics. Probiotics can also play an important role in preventing and eradicating
infections. The lactobacilli and bifidobacteria are the most common probiotics, but
Saccharomyces bouldardii can also help to eradicate certain infections, such as
Clostridium difficile (34) and yeast infections.
Caprylic Acid. Caprylic Acid also has antimicrobial properties, especially against
Streptococcus agalactiae, Streptococcus dysgalactiae, and Streptococcus
uberis. However, this can also be effective against other pathogens.
Pau D’ Arco (Tabebuia avellanedae). For many decades, preparations made with this
plant were used in South and North America as antineoplasic, antifungal, antiviral,
antimicrobial, antiparasitical and anti-inflammatory treatment.
Colloidal Silver. Colloidal silver is commonly used as an antimicrobial, although there

is some controversy over this. One study showed evidence that colloidal silver is a
broad-spectrum antimicrobial agent against aerobic and anaerobic bacteria, while
another study showed that colloidal silver didn’t have any antimicrobial effect in vitro
on certain microorganisms.
Wormwood (Artemisia absinthium). Wormwood is commonly used by natural
healthcare professionals in the treatment of parasites.
Infrared Sauna and Detox

Can a Personal Infrared Sauna Help Rid Your Body of Toxins?
When my husband was diagnosed with cancer, I researched way more than I ever did
in college or graduate school.
One of the things I found fascinating was that detoxification is one of the most
effective treatments in the prevention and treatment of cancer.
If you think about all of the chemicals that our bodies come into contact with on a
daily basis (lead, mercury, pesticides, food chemicals and additives, chemicals from
prescription drugs, plus industrial pollutants), you can see how everyone can benefit
from a detox.
All of those chemicals put strain on our cells and eventually damage them, which
creates illness. With chronic illness, comes a weakened immune system.
Consequently, a weak immune system cannot fight cancer cells.
Detoxification has also been shown to be helpful with colitis, chronic fatigue,
fibromyalgia, auto-immune disease, immune deficiency states, autism, ADD and
ADHD.
Now if you live a completely healthy lifestyle – you drink lots of water, you eat tons of
organic vegetables and some fruit, you exercise, and get enough sleep every night –
your body may be able to rid itself of toxins, like it was made to do. But you would
also have to live in a world where there are no processed foods, and your doctor isn't
trying to push every antibiotic on you for the sniffles, and the water is clean, and
there is no environmental pollution. You see my point; it's almost impossible.
Of course, there are many ways to detox, but today I am going to share something
that helped my husband detox and that we both continue to use today, which is
an infrared sauna.
Research shows that sweating in a sauna can help rid the body of such toxic agents as
lactic acid, sodium and uric acid, which often accumulates in the body. Toxins stored
in subcutaneous fat are released when you sweat, and toxins that are stored deeper
move up to the upper layer of fat and can be released as well through continual
sauna use. Increased circulation also improves blood flow and blood oxygenation.
Enhanced oxygen levels help dissolve toxins in the blood. (source)
In addition, a study published in the Journal of the American College of
Cardiology showed that 15 minutes in a sauna a day for 14 days improved the
function of the endothelial cells lining the arteries by 40 percent.
Why a sauna?
Dr. Whittaker, author, lecturer and founder of the Whitaker Wellness Institute
says, "On an average day, your endocrine glands put out about a quart of sweat. But
when you hang out in a sauna, they pump out that much in 15 minutes." Due to the
fact that an infrared sauna heats the body from the inside out, the benefit is that
there is very little humidity and the high temperature is reached quickly.
Also, it's important to discuss how a sauna can be used in the cancer therapy known
as hyperthermia. Hyperthermia uses heat to kills abnormal cells. Researchers have
found that cancer cells cannot tolerate heat, so they become weaker and much
easier to kill as the body temperature is raised from an infrared sauna.
Another bonus of the infrared sauna is that it opens your skin's pores and helps
restore the skin. We have to remember that our skin is our largest organ and we must
take care of it. So if nothing else, your skin will look fabulous!
Sunlighten Saunas
While researching, I really liked the fact that Sunlighten Saunas made low EMFs a
priority. EMF stands for electromagnetic fields, which come from all types of
electronic devices. Sunlighten meets strict safety standards and their "heater design
has a 95-99% emissivity rating and cancels out EMF to levels that are virtually
undetectable.
Why is this good? Because EMFs can affect your health. Conditions that have been
linked to EMFs include:
• Nervous system disorder
• Depression
• Aches and pains
• Infertility
• Cancer
Seems a little counterintuitive if you're trying to treat cancer with a treatment that
can possibly give you cancer, which is why you should choose your sauna carefully.
Cancer, Colonics and Coffee Enemas: What You Need to Know.

Ok I get it, no one wants to talk about poop. Or the act of pooping, and we especially
don’t want to talk about sticking anything in our rectum to bring on poop.
The truth is that digestion and our bowel movements play a very important part in
our overall health. A healthy digestion system is an essential key to a strong
immune system. And as you know, if your immune system is solid, you are less likely
to be diagnosed with a horrible disease.
So, what can we do to help our digestion system do its thing and rid our bodies of
toxins?
There are a few options and I am going to cover two that I think are extremely
effective: colonics and coffee enemas.
Colonic
A colonic, also known as colon cleansing, remove toxins from the colon and intestinal
tract. The practice dates back to ancient Greece and its popularity has ebbed and
flowed since then. Colonics are often used for cancer treatment, constipation, IBS
and to ease labor pain.
There are two ways to perform a colon cleansing – with supplements (such as
laxatives, herbal teas, enzymes and magnesium) and with colon irrigation. Both of
these methods will rid your body of undigested food and mucus that builds up that
can produce toxins. Also when your digestive tract is lined with built-up gunk, it can
prevent nutrient absorption. This can lead to constipation, which allows harmful
bacteria to grow.
There are benefits to colonics:
• Improved mental focus
• Strong immune system
• Weight loss
• Reduced risk of colon cancer
Coffee Enemas
Yes, you read that correctly. A coffee enema is when you use coffee as an enema to
stimulate the liver. As a result, Glutathione S-transferase is produced, which is a
chemical that binds to toxins and is known to detox our bodies.
The difference between a colonic and coffee enema is that a colonic cleans the colon
and intestines. A coffee enema detoxes the body, especially the liver.
In addition, coffee enemas are used by the Gerson Institute for the natural treatment
of cancer patients. “Coffee enemas are a vital part of the detoxification process of the
Gerson Therapy. The purpose of the enemas is to remove toxins accumulated in the
liver and to remove free radicals from the bloodstream.”
The most noteworthy benefits of a coffee enema are:
• Reduces toxicity levels
• Increases energy
• Improves mental clarity
• Eliminates parasites and Candida
• Improves digestion
• Detoxifies the liver
• Strengthens immune system
How to Do a Coffee Enema
Warning: it’s not going to be pretty or glamorous, but I promise you’ll feel better.
Now, if you want a detailed step-by-step guide to a coffee enema, check out Dr.
Lawrence Wilson’s article on the coffee enema procedure.
Before you start, here are some of tips: start with only a teaspoon of organic coffee,
lubricate the enema tip and never force it into the rectum, do not use more than 2
cups of distilled or spring water, and retain the enema for at least 15 minutes, but try
for longer.
And here are the steps to performing a coffee enema:
1. Decide on a position (many lie on their side).
2. Gather your materials – 2-quart enema bag, tip, hose and clamp, and organic
coffee.
3. Prepare the coffee – you can use your regular coffee maker, just be sure to add
cool water to adjust the temperature.
4. Slowly pour coffee into enema bag.
5. Fasten the hose and tip.
6. Remove air from the tube.
7. Lubricate the tip with petroleum jelly, olive oil, or coconut oil.
8. Insert the tip and open the clamp.
9. When all the liquid is inside, close the clamp.
10.After at least 15 minutes, empty the coffee in the toilet.
How Do Colonics and Coffee Enemas Prevent/Treat Cancer?
It’s actually very simple – when a clear path is not available in the digestion process,
it puts strain on the entire body.
Furthermore, when a colonic or coffee enema is performed your immune system
strengthens. And a strong immune system can trigger an attack on cancer cells.
Hence, the American Cancer Society continually studies different types of
immunotherapies to use the body’s own immune system to help fight cancer.
When it comes to preventing cancer, leading a healthy lifestyle with a clean diet and
exercise will improve your overall health. When your health is strong, toxins are less
likely to be present in your body and without toxins, cancer cells cannot grow.
O RESOURCES
Food:
▪ Healthy pasta
▪ Healthy Oils
▪ Healing Teas
Smoothies & Juicing:

▪ Vitamix Blender
▪ Organic veggie powders
▪ Superfood smoothie add-ons
▪ More superfood smoothie add-ons
▪ More superfood smoothie add-ons
▪ Oster Masticating Juicer
Supplements:
▪ Glutathione
▪ Organic Curcumin (Turmeric)
▪ Mushroom Extract Immune Defense
▪ Activated Charcoal
▪ Multi-Vitamin with 315 Essential Nutrients – Pana C 315:
▪ Mineral Supplement
▪ Probiotic
Personal Care Products:

▪ Dry bath brush
▪ Exfoliating scrub
Healthy Kitchen:
▪ Lunchskins
Healthy Home:
▪ Air filters
▪ Water filters
Detox:
▪ Infrared sauna
▪ Dead Sea Salts for detox bath
▪ Bentonite Clay for detox bath or drinking
Books:
▪ Cookbook, “How to Get Your Kids to Beg for Veggies: Quick & Easy Recipes the
Whole Family Will Love”
▪ “100 Ways to Lose Weight”
More:
▪ Phone or in-person health coaching
▪ PH Strips to monitor alkalinity
▪ Environmental Working Group’s Skin Deep Information about toxicity of
specific Personal Care Product brands
▪ Take the Toxic Test
REFERENCES
i
"Type 2 Diabetes Statistics and Facts." Healthline. N.p., n.d. Web.
ii
"Million Hearts - Consequences & Costs - About Heart Disease & Stroke." Million Hearts - Consequences & Costs
- About Heart Disease & Stroke. N.p., n.d. Web.
iii
"WHO: Cancer Cases to Rise 57% in 20 Years in 'human Disaster' - CNN.com." CNN. Cable News Network, n.d.
Web.
iv
"Roundup: The." Weston A Price. N.p., 30 Oct. 2013. Web.
v
"MIT Researcher Warns Of Link Between Monsanto's Glyphosate And Autism." MintPress News. N.p., n.d. Web.
vi
Minich, Deanna. An A-Z Guide to Food Additives: Never Eat What You Can't Pronounce. N.p.: n.p., n.d. Print.
vii
"Do You Know How Much Sugar You're Eating?" MedicineNet. N.p., n.d. Web.
viii
"Aluminium Foil Linked to Osteoporosis and Alzheimer's | The National."Aluminium Foil Linked to Osteoporosis
and Alzheimer's | The National. N.p., n.d. Web.
ix
"Smarter Living: Family Health." NRDC: Toxic Air Fresheners? N.p., n.d. Web.
x
DeNoon, Daniel J. "Dry Cleaning Chemical 'Likely' Causes Cancer." WebMD. WebMD, n.d. Web.
i
"Enzymes: Food That Slow Nearly Every Inflammatory Disease."Mercola.com. N.p., n.d. Web.
ii
"Turmeric Compound Helps Improve Regeneration of Brain Stem Cells."Mercola.com. N.p., n.d. Web.
iii
"Pau D'arco." Pau D'arco. N.p., n.d. Web.

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Guide to Clean Health eBook

❖ A step-by-step guide to take back your life and health

Page | 2 Copyright 2016 Leann Forst/Groovy Beets. All rights reserved.

Page | 3 Copyright 2016 Leann Forst/Groovy Beets. All rights reserved.

Page | 4 Copyright 2016 Leann Forst/Groovy Beets. All rights reserved.

 Red Meat .......................................................................................................................................

 Fish/ Seafood – Are You Eating Toxic Fish? .................................................................................. 32

Essential Oils for Health & Healing ..................................................................................................... 53

55 How to Do a Basic Detox

......................................................................................................................... 55 ñ Exercise – What’s

right for you? ...................................................................................................... 56

Page | 5 Copyright 2016 Leann Forst/Groovy Beets. All rights reserved.

≠ Healthy cookware ........................................................................................................................... 60

Plastics – What Do the Numbers Mean? ................................................................................................ 61

↸ CLEAN OUT YOUR HOME ....................................................................................................................... 67

Page | 6 Copyright 2016 Leann Forst/Groovy Beets. All rights reserved.

Doctor after doctor and medication after medication, put me in a state of

While studying over 100 different dietary theories at the Institute of

My first client: my husband with brain cancer.

3 weeks after graduating with my board certification in integrative

Page | 8 Copyright 2016 Leann Forst/Groovy Beets. All rights reserved.

Page | 9 Copyright 2016 Leann Forst/Groovy Beets. All rights reserved.

Autism – 1 in 50, a 200% increase in the past 30 years.

ADHD/ADD – 1 in 10, a 42% increase in past 10 years.

Allergies & Asthma – 1 in 8, a 28% rise in the past 10 years.

Childhood Obesity – 1 in 3, a 60% increase in the past 20 years.

Type 2 Diabetes – 1 in 10 and on the rise, a 180% rise in past 30 years.i

Cancer – 1 in 2 men, 1 in 3 women. Cancer cases are expected to surge

EPIGENETICS – You have more control than you think

Do you think your genes rule your fate?

Page | 10 Copyright 2016 Leann Forst/Groovy Beets. All rights reserved.

Page | 11 Copyright 2016 Leann Forst/Groovy Beets. All rights reserved.

Page | 12 Copyright 2016 Leann Forst/Groovy Beets. All rights reserved.

• Parasites from uncooked meats, sushi, pets and other sources.

Inflammation is your body’s innate way of providing acute healing to an area of

Page | 14 Copyright 2016 Leann Forst/Groovy Beets. All rights reserved.

Pesticides & Herbicides: Our food is getting sprayed to death

In April 2013, in a study published by A Cancer Journal for Clinicians, it was

Herbicides have been clearly established as carcinogens – most famous is Agent

Page | 15 Copyright 2016 Leann Forst/Groovy Beets. All rights reserved.

Glyphosate, the main ingredient in herbicides, may also act as transporter of

Page | 16 Copyright 2016 Leann Forst/Groovy Beets. All rights reserved.

The Dirty Dozen:

Page | 17 Copyright 2016 Leann Forst/Groovy Beets. All rights reserved.

Genetically Modified Organisms: Our food is poking holes in our gut

Page | 18 Copyright 2016 Leann Forst/Groovy Beets. All rights reserved.

How to Avoid GMOs

Here are some guidelines to keep in mind:

Page | 19 Copyright 2016 Leann Forst/Groovy Beets. All rights reserved.

Since labeling on GMO products is not mandatory, your best

Food Dyes & Food Additives: We are eating laboratory creations

Page | 20 Copyright 2016 Leann Forst/Groovy Beets. All rights reserved.

More Cancer Causing Food Additivesvi:

Page | 21 Copyright 2016 Leann Forst/Groovy Beets. All rights reserved.

2. Milk is not biochemically made to be consumed by adult humans – Ever

Page | 22 Copyright 2016 Leann Forst/Groovy Beets. All rights reserved.

6. Cow’s milk is known to aggravate asthma. Many health practitioners

In a nutshell, all cow’s milk contains:

Page | 23 Copyright 2016 Leann Forst/Groovy Beets. All rights reserved.

Gluten - This wasn’t an issue 30 years ago

Sugar – The Bittersweet Truth

Page | 24 Copyright 2016 Leann Forst/Groovy Beets. All rights reserved.

Sugar is a cancer-feeder. By cutting off sugar, it cuts off one important