If you know me, you know I chose organic. I have found a website that I have been using for almost a year now and their pricing is cheaper than grocery stores. I buy raw oats, quinoa, herbal supplements, brown rice, organic honey and much, much more on this website. Feel free to use the link below and get $10 off your first purchase.

https://www.vitacostrewards.com/hafDff3?ra=2481000001297

Also, their customer service is great. Their delivery is amazing as well; they package everything in bubble wrap individually to make sure products arrive to my house intact. Weekly, they send me extra discounts and promotions; and shipping is free for orders over $49. I love this site.  

My weakness is chocolate - we all have something, and we should allow ourselves a little treat - the important thing to remember is the portion size and choices that are available to use.

Dr. Andrew Weil (a world famous physician from Harvard School of Medicine) says this about chocolate choices: (1) Dark chocolate has the antioxidants - phenols and flavonoids - found in dark chocolate may offer protection against heart disease. In addition, cocoa butter - a saturated fat - may have a beneficial effect on cholesterol levels and even improve our mood by boosting endorphin and serotonin. (2) Milk chocolate, however, is not as heart-healthy as dark chocolate: it contains more fat and sugar and less cocoa and antioxidants. (3) White chocolate, which contains no cocoa solids, is generally no more than a mix of fat, milk and sugar with a minimal amount of cocoa butter added.

By eating an ounce of dark chocolate with at least 70% pure cocoa a few times a week, you don’t have to feel guilty. I know I will be enjoying mine. 

Another question I get all the time "Can I eat bananas? But they are so high in calories." Wrong. BANANAS ARE SAFE! In fact, you should eat them for three very important reasons - (A). bananas promote healthy bones, (B) bananas normalize blood pressure (which protects us from atherosclerosis (filling of blood vessels with yellow fat) and heart disease, and finally (C) bananas strengthen stomach lining. Additionally, they are full of vitamins B6 and C, magnesium, and potassium (450 mg which is 1/5 of daily requirement). 

Important to know: One average-sized banana has only 100 calories. When it comes to diabetic issues, bananas have a score of 55 on the glycmic index (diabetics should chose fruits with lower glycemic index such as apricots, grapefruit, apples, and cherries). 

I get this question all the time - But if I have to do fast food, what can I eat? - I usually don't recommend fast food to anyone, but sometimes things just happen and that is all the choice we have. At any fast food place, consider these five things when ordering:

(1) No matter how hungry you get, order a small amount of food (like grilled chicken salad) and make it up with healthier choice later;
(2) Pile on vegetables, lettuce and tomatos with your order to get some fiber into your system;
(3) Go for a salad - most fast-food places have this as an option;
(4) Avoid heavy salad dressings (choose vinegarette); and
(5) Check nutritional values (most places have it available on site or on-line; if they don't have it - do you really want to eat there?). 

The worst choices about fast food that you should avoid no matter how hungry you get: 

- Cheese and condiments (such as mayo or tartar sauce, they have the unhealthies fat there is). Use mustard or vinegar for flavor. 
- Anything deep fried (anything fried have proinflammatory fats that are toxic for our bodies). 
- Soda (it has no nutritional value and it just adds unnecessary calories to your diet). 
- Avoid dessert (there are enough calories in fast food that a sugary finale may be too much). 

Full of healthy nutrition, fiber, and antioxidants bell peppers are filled with vitamin A which is essential for the eye sight. 1 cup of chopped bell peppers, regardless of their color, provides over 100% of vitamin C. They are also filled with vitamin K, important for the clotting function of blood. They also hold high sources of potassium; it helps keep your fluids and minerals balanced in your body, enhancing muscle function and regulating blood pressure. Finally, just a cup of bell peppers offer 3 grams of fiber which regulate digestion and cholesterol levels.  

Fennel stimulates the liver and improves digestion of fats. It helps in apetite supression. 100 grams of fennel only equals to 31 calories, so, eat up. Those same 100 grams equal to 20% of your daily calcium value as well as 9% of daily potassium intake. Another interesting fact abot fennel - it is filled with folic acid - which is crucial for the health of women. 

This combination is rich in antioxidants and helpful digestive system enzymes. Additonally, Greek yogurt is rich in protein which is essential for a balanced nutrition plan. 

The change starts with small steps... Make a commitment to change JUST ONE MEAL – DAILY.
It can be breakfast, lunch or dinner. The rules are simple: (1) Make it from scratch; (2) Make it organic; (3) Add no salt whatsoever; and (4) Stick to it for one month. You will be amazed how different your body will feel. Here is the first day meal suggestion, rich with fiber and healthy nutrients:

Here is a list of super foods (and why are they so super). Ideally, all foods on the list should be consumed within a week. You can start slow, and pick 5 to add to your week. Health benefits are immense. You will see that most foods are very beneficial for kidneys and liver which help our bodies process all the nutrients we take in, good and bad. When we intake more bad, foods on the list help those key organs in eliminating them from our bodies, resulting in less weight gain. (Note: Organic is always a better choice in most food selection). 
 

(1). APPLE - Helps excrete heavy metals and cholesterol; helps with the natural cleansing of liver and kidneys. 
(2). ARTICHOKE - Purifies and protects the liver and kidneys (both are the most crucial organs to process fats). 
(3). ASPARAGUS - It helps maintain healing bacteria in the intestines. 
(4). BROCCOLI - Increases levels of glutathione, a key antioxidant that helps liver expel toxins. 
(5). CARROT - Filled with beta carotene, antioxidants, antibacterial and antifungal minerals. 
(6). CRANBERRY - Filled with antioxidants, destroys harmful bacteria in the kidneys and bladder. 
(7). FENNEL - Has a strong effect in helping body eliminating fat. Eating it with meath is a great choice. 
(8). GARLIC - Full of antioxidants, helps with immune system and elimiantic toxic microorganisms. 
(9). GINGER - Relieves nausea, helps stimulate diagestive enzymes to improve diagestive systems.
(10). LEMON - Stimulate the release of enzymes (essential part of liver fat-ridding process). 
(11). OLIVE OIL - Antioxidant that prevents cholesterol from being transformed into harmful free bacteria. 
(12). ONION - Rich in quercetin, which pretesct against free radical damage, helps intenstinal health, antiviral. 
(13). PARSLEY - Helps body flush out toxins, contains phytonutrients that support liver. 
(14). QUINOA - Easly diagested grain, great source of proten, vitamins, and minerals. 
(15). SALAD GREENS - Helps diagestive track, maximum antioxidants. 
(16). SEAWEED - Helps alkalinize the blood and helps diagestive tract. 
(17). TOMTATO - Filled with lycopene, thought to prevent various illnesses. 
(18). WATERCRESS - Purifies the blood and helps with toxin elimination. 
(19). YOGURT - Containts probiotics that reduce intestinal inflammation and eliminates bad bacteria. 

Full of flavor and deliciousness and healthy stuff. What's in it? 



- Organic green lettuce (try to avoid iceberg, no nutritional value)
- Lean steak cut in strips (cooked to your preference)
- Fat-free feta cheese
- Washed and drained capers (to minimize the sodium)
- Cut up fresh, organic red peppers
- Shredded organic carrots
- Oven roasted chestnuts (cut in small pieces; 1/4 of a cup equals only 50 calories)
- Seasoned with italian seasoning spices, olive oil, poppy seeds, and apple cider vinegar
- Mix all the ingredients, add each to your preference, and enjoy!

You can always substitute chestnuts with walnuts or cashews if you are not a big fan of chestnuts.  
If you are looking for ready to make chestnuts, Kroger sells all natural, kosher Gefen chestnuts in the International Foods section.