TOP 10 Diseases & Conditions Part 3 of 10: You Take My Breath Away

TOP 10 Diseases Part 1 of 10: Heart Matters.

TOP 10 Diseases Part 2 of 10: Cancer Wars.



The third leading cause of death in the U.S. and the fifth leading cause of death worldwide is Chronic Obstructive Pulmonary Disease (COPD).  The condition is not itself a disease. It is the generic name for a cluster of lung diseases which together cause the symptoms listed below in The Top 8 Respiratory Illnesses and Diseases. The National Emphysema Foundation states that 3.1 million Americans have emphysema while 11.2 million have been officially diagnosed with COPD.  It costs the United States nearly $50 billion dollars every year and represents a full three percent of all healthcare costs incurred in Europe.

COPD, is a serious and progressive disease that makes it difficult to breathe.  COPD is a long-term (chronic) illness. This respiratory disease is characterized by an abnormal inflammatory response in the lungs and restricted airflow, which both result in difficulty doing the most vital thing in life — breathing.  More than 11 million people in the U.S. are diagnosed with COPD, while an estimated 24 million may have the disease without even realizing it.  Most people with COPD aren’t diagnosed until at least 50 percent of their lung capacity is gone.







This degree of damage makes it an uphill battle for recovery.  Knowing the pathway or symptoms at an earlier stage can help prevent COPD.   Deficiency of trypsin enzyme, trypsin inhibitor that protects against protease remodelling in the airway, accounts for 2% of COPD in the population. Recently, gene receptors, interacting proteins, and iron regulatory proteins, have been shown to be potential susceptibile for some COPD genetic risk factors.  Conventional medicine considers COPD to be incurable, progressive, irreversible, and fatal, that there is no way to repair the airways and lungs damaged by the disease.  I agree that it is a disease  that does not have a permanent cure if one follows the western pharmaceutical paradigm and lifestyle.  However, there is another side to the story. There is hope to reverse and improve this condition and live your best life ever now, given the fact that our bodies were created to heal themselves if given the conditions to do so. New studies reveal lung tissue can be Regenerated.

There are actually two main forms of COPD:

1.  Chronic Bronchitis: According to the Mayo clinic, chronic bronchitis is characterized by chronic inflammation of the lining of the bronchial tubes, which are the primary vehicle for air transport in (oxygen) and out (CO2) of the lungs. Common symptoms include: shortness of breath (“dyspnea”), thickening and narrowing of the airway lining, constant coughing to remove copious amounts of difficult to expel phlegm, wheezing and fatigue. Chest infections are common.                                 Acute bronchitis is an infection caused by a virus.

2.  Emphysema: Emphysema involves the gradual destruction of the small, air sacs (alveoli) located at the tip of the smallest air passages (bronchioles). Overtime the walls of the air sacs are destroyed resulting in “holes” leaving fewer and larger air sacs which diminish the gas exchanged in the lungs leading to dyspnea, fatigue, and early death.

Most people with COPD have a combination of both conditions.

Asthma: Asthma (AZ-ma) is a chronic lung disease that causes inflamed narrowed airways.

Asthma symptoms include wheezing, chest tightness, shortness of breath, and coughing. More than 25 million people in the US have been diagnosed with asthma and approximately 7 million are children. Over time, chronic inflammation can destroy the surface layer of the airways.

The Top 8 Respiratory Illnesses and Diseases

  1. Asthma – Around 25 million people suffer from asthma, 7 million of which are children.
  2. COPD – It is estimated that over 24 million people currently have COPD but around half of them don’t know it.
  3. Bronchitis
  4. Emphysema – The most common cause is smoking.
  5. Lung Cancer – This cancer is the leading cause of death for men and women in the United States.
  6. Cystic Fibrosis – This genetic respiratory disease is caused by a defective gene that creates thick and sticky mucus.  This disease affects 30,000 people in the United States, 75% of which were diagnosed by the age of two.
  7. Pneumonia – This lung disease is caused by an infection in the air sacs in the lungs caused by bacteria, a virus or a fungi.
  8. Allergies – This condition is one of the most common chronic problems world-wide. Allergies occur when the immune system mistakes a common substance as an invader. The most common culprits of allergic reactions are pollen, dust, food, insect stings, animal dander, mold, medications and latex.

Cigarette smoking is either a cause or an exacerbator of every respiratory disease on this list. It is the leading cause of a preventable illness and death and produces 443,000 deaths a year, around 49,000 of which are caused by secondhand smoke.

“Secondhand smoke can kill. Too many Americans, and especially too many American children, are still exposed to it,” said CDC Director Tom Frieden, M.D., M.P.H.


Common Culprit: Smoking

The No. 1 reason someone gets COPD in developed countries is smoking tobacco, so the best way to avoid COPD is not to smoke or stop smoking immediately. Sadly, close to half of U.S. adults over the age of 40 who have trouble breathing due to asthma or  COPD still continue to smoke.

According to the National Cancer Institute, 90% of the men and 80% of the women who died from lung cancer were smokers.

Another hidden danger is that of grilling meats. Barbecue smoke contains polycyclic aromatic hydrocarbons (PAHs), toxic chemicals that can damage your lungs. Charred marks in grilled meat look appealing and give a tasty flavor, but is laden with cancer-causing compounds called heterocyclic amines (HCAs) that form when meat and high heat are combined to create a blackened crust. The more char that’s created, the more carcinogens result that coat your food. High levels of HCAs can cause cancer and epidemiological studies show that eating charred meats may be associated with an increased risk of colorectal, pancreatic, and prostate cancer.

Other Causes

  • Exposure to certain gases or fumes in the workplace
  • Exposure to heavy amounts of secondhand smoke and pollution
  • Frequent use of a cooking fire without proper ventilation

10 Natural Treatments for COPD Symptoms

  1. Quit smoking – this includes the electronic cigarette. Outsmart smoking triggers: clean, drink water, go for a walk, start a new hobby.

What type of smokers are there?  Cool Smokers. Pull the all-nighter Smokers. Fear of telling the truth. Midlife crisis. Skinny Smoker. Social Smoker. Stressful Smoker. Sneaky smoker. Rebel Smoker and more.

2.  Follow a Healthy Diet – Citrus fruits are especially helpful because they contain quercetin. Flaxseeds and chia seeds, along with other omega-3 foods, can provide anti-inflammatory omega-3 fatty acids.

A Nutrient-Dense Diet – As more people suffer from chronic lung disease and more studies are conducted to find ways to improve the quality of patients’ lives, the discovery is of a correlation between nutrition and the severity of COPD.

If you’re suffering with COPD symptoms, you definitely want to steer clear of conventional dairy since pasteurized dairy is mucus-producing and can plug the airways in the lungs.  You always want to stay away from processed, canned and some frozen foods and sugar as well. Additives, preservatives and food dyes are also known for contributing to breathing issues and even asthma attacks.

3.  Improve Your Breathing – physiologically, 96% of our nutritional need comes from oxygen.

“Take a deep breath in.” (Breath along with this GIF) Inhale specifically through your nostrils and not your mouth. Nasal breathing plays a pivotal role in coordinating electrical brain signals in the olfactory “smell” cortex, is closely linked to the limbic brain regions that affect emotion, memory, and behaviour, which is why sometimes a particular smell or fragrance can evoke very strong emotional memories.  Nasal Breathing Influences the Brain.  Our in-breath is like a remote control for our brains.

There are techniques for breathing that can help you breathe more efficiently with COPD.  Increase oxygen around you with good air, add plants and oils to purify the air.

We know that slow, deep breathing can calm the nervous system by reducing our heart rate and activating the parasympathetic (calming) nervous system.

4.  Exercise

a.  Exercise might seem like a terrible idea, but being sedentary won’t do anything to help your COPD symptoms. By  regularly getting exercise, especially cardio workouts, you can strengthen your respiratory muscles and improve your overall endurance.

b.  Exercise also increases endorphin levels, which improves mood, reduces depression and anxiety, and makes it easier to quit smoking.  The six-minute walk test (6MWT) was originally used for evaluating exercise tolerance in people with chronic lung disease and heart failure.  The 6MWT measures the distance you can walk over a total of six minutes on a hard, flat surface.

5.  Increase Water Intake Inside and Outside the Body 

a.  Internally improve the mucus problem is by drinking plenty of water throughout the day. Drink at least eight glasses of water daily to thin mucus and to stay hydrated.

b.  Externally, you can increase the moisture content of the air in your home by using a humidifier.

6.  Avoid Cold Places and Crowds – cCold air can trigger bronchospasm, a sudden constriction in the muscles of airway walls that leads to shortness of breath.  The less you’re in big crowds the lower your risk of being exposed to infectious germs.

7.  Stay Away From Chemicals – Perfumes, scented candles or insect spray, hairspray.

8.  Natural Household Cleaners:  Homemade Melaleuca Lemon Household Cleaner (use glass containers when storing them)

9.  Use Eucalyptus Oil – Cineole, the main constituent of eucalyptus essential oil, actually reduced exacerbations in people with COPD. It also reduces dyspnea (shortness of breath), and improves lung function as well as health status overall. Cineole is an active controller and reducer of airway inflammation in COPD.

10.  Consume Ginseng – Ginseng is an herbal supplement that improves lung function and also decrease bacteria in the lungs. Panax ginseng and ginsenosides (active components of ginseng) appear to inhibit processes related to the development of COPD.

11.  Take N-Acetylcysteine (NAC) – increases glutathione levels and thinning bronchial mucus. Glutathione hands-down is front-line defender against oxidative stress in the respiratory tract.  Treating COPD With Glutathione orally via a nebulizer breaks liquids into tiny droplets that can be inhaled. It boosts antioxidant concentrations in the lungs, reduces free radical damage, increases oxygen saturation, and improves pulmonary function.

Key COPD Nutrients to Include in Your Diet:

  • Protein strengthen your respiratory muscles
  • Fluids thin mucus making it easier to break up and expel
  • Calcium strengthening your bones and immune system, but in addition to magnesium, the two regulate lung function, blood clotting and muscle contraction. Vitamin D is equally important, as it is necessary for the absorption of calcium.
  • Magnesium is the fuel that makes muscles work. When magnesium is combined with calcium, the two work together to deliver an antihistamine like-effect that reduces the severity of your shortness of breath. It is involved in protein production, muscle contractions, and blood clotting. minerals like magnesium, help reduce inflammation.  The recommended daily intake of magnesium for men over the age of 31 is 420 mg and 320 mg for women. Exceptional natural sources of magnesium are dark green vegetables, peas, whole grains, or beans.
  • Phosphorus is involved in building and repairing damaged tissues. consume at least 700mg of phosphorus per day through COPD friendly food options.
  • Potassium is involved in muscle contractions, healthy heart function, and it helps deliver nerve impulses throughout the body. Consuming potassium daily can lower blood pressure, anxiety, and stress levels.

Certain diuretics cause the kidneys to expel large amounts of potassium from your body. Increase your potassium packed  food sources from 1 medium banana (425), ½ cup of cooked pinto beans (400) or lentils (365), oranges (237 mg each),   avocados, dates, pears, raisins, prunes, carrots, spinach, or grapefruits to name a few.

  • Fiber prevents you from overeating. Fiber helps to move food along in the digestive tract, minimizing bloating and constipation that can further intensify your shortness of breath (breathlessness).

Let’s not forget that the health in your lungs begins in your gut. It might sound strange, but the respiratory system and the digestive system depend on one another for optimal function.  The respiratory and digestive systems work together to power the body. A properly functioning respiratory system delivers adequate oxygen to the blood. Because the digestive system breaks down food and uses muscular contractions to move food through the digestive tract, it needs oxygen to function properly.  So, Chronic obstructive pulmonary disease (COPD) and inflammatory bowel diseases (IBD) are chronic inflammatory diseases of mucosal tissues that affect the respiratory and gastrointestinal tracts, respectively. In turn, the respiratory system depends on a properly functioning digestive system to provide the fuel it needs to work effectively. Each function of the body depends on other functions, and all parts of the body need fuel and oxygen. They share many similarities in inflammatory pathologies. To help repair the gut, try these supplements:   Bio Cleanse and ProBio5

Top inflammatory foods are: sugar, hydrogenated oils and fast foods, conventional grain products (wheat bread, wheat products, and white products), processed foods, GMO foods.

  • Vitamin A helps your body fight off possible infections
  • Vitamin C is an important vitamin required by your body in order to repair damaged lung tissue.
  • Vitamin D provides protection from symptom worsening flare ups (exacerbations), respiratory infections, helps to reduce lung inflammation.
  • Vitamin E reduce those free radicals, helping to minimize lung inflammation.  Leafy greens, almond butter.

Some of the best foods for natural stress relief include:

  • Foods high in B vitamins
  • Foods high in calcium and magnesium as relaxing minerals and electrolytes, calcium and magnesium are important for relaxing muscles.  500 mg of magnesium once or twice a day, 2,000–5,000 mg of high-quality fish oil daily.  Include 500–1,000 mg of vitamin C several times a day.
  • High protein foods foods with protein provide amino acids that are needed for proper neurotransmitter functions: Lentils: 1 cup: 18 grams, Black Beans (and other beans): 1 cup: 15 grams, Goat Cheese (and other raw cheeses): 1 ounce: 7 grams, Almonds (and other nuts): ¼ cup/23 almonds: 5 grams.
    • Eggs: 1 large free-range egg: 7 grams
    • If you are a meat eater, eat Grass-Fed Beef: 3 ounces: 22 grams,
    • Organic Chicken: 3 ounces: 21 grams,
    • Bone Broth: 1 serving (¼ cup): 20 grams,
    • Wild-Caught Salmon (and other wild fish): 3 ounces: 17 grams.
  • Healthy fats and omega-3 fatty acids reduce inflammation and help stabilize moods.  Avocado’s and Nuts create creamy dressings and sauces that are calorie-rich and healthy.  An Omega 3 supplement to consider is Plexus MegaX.  It combines balanced benefits of omega 3, 6, 9, 5 and 7 with no fishy taste.

Treating COPD With Diet

An increased intake of fruit by 100 grams is associated with a 24% lower COPD mortality risk of getting and then eventually dying from COPD.  Most importantly, high antioxidant and anti-inflammatory plant foods can help prevent and reverse this condition. Keep carbs to a minimum, but meet your nutrition needs with a wide variety of legumes includes kidney, lima, navy, black, white, pinto, and garbanzo beans (also known as chickpeas); black-eyed peas; and split peas.  The more carbs you eat, the more stress is put on your lungs.

Serve wild rice instead of potatoes or macaroni

Mix up a cold salad of three or four types of beans with diced carrots in an oil-free dressing.

Cilantro Three-Bean Salad


1/2 cup(s) vinegar, cider

3 tablespoon oil, salad

2 teaspoon dark honey/maple syrup

1/4 teaspoon salt

1/4 teaspoon pepper, black ground

1 can(s) beans, garbanzo (chickpeas) (15 ounces) drained and rinsed

1 can(s) beans, white (small) (15 ounces) drained and rinsed

1 package(s) beans, lima (10 ounces) thawed

3 medium carrot(s) coarsely chopped

.3333 cup(s) cilantro


1 pepper(s), jalapeno seeded and finely chopped


1. For dressing, in a large bowl, whisk together cider vinegar, oil, honey/maple syrup, salt, and pepper. Stir in garbanzo beans, white beans, lima beans, carrots, the 1/3 cup snipped cilantro, and the chile peppers. Cover and chill for 2 to 24 hours, stirring occasionally. Tote salad in an insulated container with ice packs.

2. Transfer bean mixture to a serving bowl. If desired, garnish with additional snipped cilantro.

Apple cider vinegar, draws moisture from harmful bacteria, helps body absorb protein minerals calcium Iron B vitamins and most nutrients.

Beans contain zinc, an essential mineral in a nutritious COPD diet. Research suggests that getting enough zinc might help improve COPD symptoms.

Stay Hydrated With Water and Other Liquids

What you drink is also important. When you drink caffeinated beverages, you’re actually increasing the amount of mucus produced by your membranes, which will only make your breathing problems worse.  Thick mucus hanging around is a breeding ground for bacteria.

If you don’t like the taste of plain water, jazz it up.

Cucumber – hydrating and cooling

Peppermint leaves – contain menthol that helps relax the smooth muscles of the respiratory tract. This promotes effortless breathing and helps clear symptoms of any upper respiratory congestion.

Lime is an excellent source of antioxidants, improves digestion, Vitamin C fights infections, reduces inflammation, helps respiratory disorders, and is anti-congestive.  Just scratching the peel of a lime and inhaling it gives immediate relief from congestion and nausea.  If you’ve ever felt bloated or constipated, suffered from excessive gas and intestinal distress, then paying closer attention to your digestive health is crucial.

Orange – provide IV vitamin C infusions that reduce muscle fatigue associated with COPD.

Basil (Holy Basil) helps in curing respiratory disorders, helps reduce stress, excellent antibiotic and disinfectant agent, Controls, headaches, coughs, and colds.

Strawberries w/leaves – powerful antioxidant, antibacterial and antifungal

Rosemary – loosens chest congestion, making phlegm easier to expel.  It is an anti-inflammatory.

Rethinking Your Eating Habits With Small Meals

When you have COPD, eating well occasionally won’t cut it — you must implement healthy eating habits into your daily routine to see the maximum benefits.  Dark-colored, leafy vegetables are packed with vitamins that help to lower blood pressure, fight inflammation, and boost cellular oxygen.  Heavy food in your stomach pushes up the diaphragm, making it harder for them to breathe taxing your lungs. Some people with COPD feel that when they eat a big meal, the food in their stomach pushes up the diaphragm, making it harder for them to breathe. Aim for five small meals to get the nutrition you need without taxing your lungs.  Portion sizing is important.

Your green leafy vegetables are known to be your body’s healers.

Bell peppers our anti-inflammatory.  They contain Vitamins B1,2,3,5,6 and are also high in vitamin C.

Brightly colored fruits, particularly those high in antioxidants like apples, berries, cherries and citrus fruits as they have been linked to a lowered risk of COPD. In fact, one study found that increasing your consumption of fruits by 100 grams (approximately one serving) a day lowered COPD risk by 24 percent.

All berries are loaded in vitamin C, fiber, antioxidants, and may reduce inflammation in the lungs which may relieve airway constriction, helping you breathe easier.

If you’re willing, there are many ways to treat and reduce your risk of COPD with your own efforts and natural treatment. But first, you must realize you have COPD symptoms to begin with — then you can pinpoint exactly how to treat them.  It is possible for everyone to include more fruits and vegetables in their diet.

What spurs you on to make any positive choice?



TOP 10 Diseases & Conditions Part 2 of 10: Cancer Wars

Please visit part 1 of this TOP 10 Diseases series called “Heart Matters”.

“Cancer Wars”

When you hear the words “You Have Cancer” from your doctor this can naturally be very distressing and fill you with fear, anxiety, and confusion. This news can be like a death sentence. The thoughts of panic set in creating more stress that our physical bodies have a hard time dealing with.

I have great news:  most cancers are reversible with holistic therapies that address imbalances of the body, mind, and spirit. This is not an opinion; it is a statement of fact that’s based on first-hand experience by so many cancer sufferers.

The sad thing is that more than 1 million people in the United States alone get cancer each year, and as of 2009, a total of 562,340 deaths from cancer were projected to occur in the United States yearly.  In fact the United States has the lowest healthy life expectancy rate of all modern industrialized countries.  The healthy life expectancy score is based on how long you live, the quality of your life in the last 15 years of your life, and is proportional to Doctor visits and access to medical care.  So we spend double on healthcare and yet have the worst healthy life expectancy rate.   Something doesn’t add up.  Further, sugary snacks and sweetened beverages are often served at Cancer Centers throughout the US while patients are receiving their chemotherapy treatments.  Cancer feeds on sugar.  Even diet plans cancer patients are encouraged to consume are Boost and Ensure, puddings, and jello’s ALL containing unhealthy sugars. What is wrong with this picture? We aren’t learning.

In addition, most cancer patients will opt in for chemotherapy out of the fear of diagnosis and generally suggested treatment.  But did you know that “97% of the time chemotherapy doesn’t work?  So why do we still do it?” asks  Dr. Peter Glidden.

According to the CDC, A new report says cancer has replaced heart disease as the leading cause of death in 22 states. In the United States map to the right, we can see which states cancer is more prevalent to the incidents of cancer. I have listed 6 of 17 top stats for types of cancer in 2017, from Cancer.Gov below:

  1. Breast Cancer (female-male) 252,710 – 2,470
  2. Lung Cаnсеr (222,500) – Cancer is quickly becoming one of the most dangerous threats to firefighters. Make smart choices and utilize best practices to reduce your risk.
  3. Prostate (161,360)
  4. Colon/Rectal Combined (135,430)
  5. Melanoma (tumor) (87,110)
  6. Bladder (79,030)

The above stats are frightening to say the least.  Thеrе аrе more thаn 200 kindѕ оf саnсеr and each hаѕ diffеrеnt signs аnd ѕуmрtоmѕ, but some gеnеrаl ѕignѕ аnd symptoms whiсh аrе associated with аll types оf саnсеr.  Don’t you think it’s time to rethink how we fight the cancer battle.  Again, the good news is there are many strategies and cures for cancer, but these cures do not come from the pharmaceutical industry, and you don’t have to be among the statistics.  You can be in full control of preventing and creating a healing atmosphere.  Let’s revive an old idea and starve cancer to death. In order to fight the cancer war, we need to know how cancer works.  According to Thomas A. Seyfried, professor of biology, from Boston College, defines cancer as a metabolic disease not a genetic disease. He has watched patients with advanced cancers who had tumors that melted away and go want to live a quality healthy life.

Cancer is a symptom of an already sick body; but it is not the main problem.  “Cancer is something that our body does in order for our cells to survive in an increasingly inhospitable nutrient deprived cellular environment.”  Dr. Otto Warburg, a German biochemist, states that the prime cause of cancer is a replacement of the respiration of oxygen in normal body cells by the fermentation of sugar. He discovered that cancer was caused by low oxygen and acidic pH.  The immune system becomes overwhelmed and fails to allow the cancerous cells to grow and spread.  Stress hormones can inhibit a process called anoikis, which kills diseased cells and prevents them from spreading.  In other words the lack of oxygen at cellular level kills cells.  A cell deprived of 35% oxygen for 48 hours turns cancerous.

So, you may have already guessed that Oxygen is critical for our cells to thrive.  Healthy cells are aerobic meaning that they burn oxygen and glucose (blood sugar) in order to produce the energy currency for the cells.  The process is referred to as aerobic respiration, and the cycle of creating energy is called the Krebs Cycle.  “If you don’t have enough cement, and you try to put a lot of bricks together, you’re going to collapse,” says Dr. Warburg.  But a lack of oxygen is only part of the cause.  Earlier we stated that cancer feeds on sugar.


Cancer thrives on glucose and glutamine.  Sugar and carbohydrates such as refined grains, breads, potatoes, white rice, corn, highly glycemic fruits and all the hidden sugars that are in the processed foods that are being eaten.  They are fermentable fuels.

Cancer cells have 10 to 20 times more insulin receptors per cell than normal cells do with two receptors to enable them to suck up all the glucose much faster than normal cells do.  This is why they grow and spread quickly.  The body immediately increases the insulin-like growth factor (IGF) to stimulate cell growth and invade other surrounding tissues.

Did you know the average American drinks 45 gals of sugary beverages a year?  Refined Sugars and Grains elevate insulin which leads to premature aging and degenerative diseases.

  • Did you know hidden sugars are in lunch meats, pizza sauces, breads, soups, crackers, fruit drinks, canned foods, yogurt, ketchup, mayonnaise, etc.
  • Did you know:  White Rice, White Pasta, White Bread turn into sugar contributing to your sugar load
  • Did you know white sugar is an anti-nutrient.  It offers no vitamins and minerals and it robs your body of its precious nutrient stores.

It has been said that inflammation is at the root of most diseases.  So what causes inflammation?

Cancer cells release a lactic acid by-product that further increases the acidity of the body.  This then creates inflammation.  Inflammation is the underlying issue that behaves like fertilizer for the cell and dictates cancerous tumor initiation, progression, and growth.  Inflammatory responses are the body’s natural reaction to stress, but unfortunately inflammation is at the root of most diseases. Studies suggest that 30 percent to 40 percent of all kinds of cancer can be prevented with a healthy lifestyle and dietary measures!  There are other sources that claim that this number is much higher, with around 75 percent of cancer cases being lifestyle-related.

Cancer’s number one hidden cause is stress. We all deal with it.  The positive use of stress helps pressure us and motivates us to perform well at any given task. The body responds to physical, mental, or emotional pressure by releasing stress hormones that increase blood pressure, speed heart rate, and raise blood sugar levels. These changes help a person act with greater strength and speed to escape a perceived threat.  But more often we succumb to these stresses by making poor choices. Under stress one may develop certain behaviors, such as smoking, overeating, drinking alcohol, lack of sleep, or having little or no physical activity. all which increase a person’s risk for cancer.   Experimental studies suggest that psychological stress can affect a tumor’s ability to grow and spread.  We all know this can create physical and emotional problems.  Did you know that up to 90% of doctor visits are related to stress?  Our bodies were not created to deal with the uncontrolled, constant stresses that we experience today over a long period of time.  When people feel that they are unable to manage or control changes caused by cancer or normal life activities, they are in distress. Distress has become increasingly recognized as a factor that can reduce the quality of life of cancer patients. Take stress seriously and learn how to deal with it.

Are You Living an Inflammatory Lifestyle?

Here is what Ty Bollinger with The Truth About Cancer website has to say:

Did you know chronic stress literally alters your immune system in such a way that your immune cells think they’re fighting some kind of trauma or infection – even when they’re not?

  • 4 foods and food ingredients that cause inflammation are:Sugar, Grains, Gluten, GMOs
  • 3 lifestyle factors that contribute to inflammation in the body: Stress, Lack of Sleep, Anxiety & Depression
  • Nearly All foods that cause inflammation are: heavily processed or otherwise chemically modified.

Create a healing atmosphere needs a willingness to make choices that decrease inflammation, generate an alkalizing body, lower blood glucose, eliminate toxins, and consume optimum nutrients.  Here are some powerful breakthrough patterns to strengthen your health journey.


  • Exercise brings more oxygen to those cells.
  • Improved circulation with a reduced risk of blood clots.
  • Improved muscle strength
  • A sense of empowerment
  • Improved mood and state of mind
  • Greater confidence in your ability to beat cancer
  • Greater independence
  • Reduced risk of depression or anxiety
  • Create your own routine:  Start stretching, make it fun by adding a little dancing jig while you do your chores or move about with exaggerated moves, little by little increasing your movement and getting into the habit of it is a great first step.Be sure to allow yourself periods of rest to help build your stamina for exercise and heal and never push yourself beyond your limits.


Spiritual health promotes bodily health.  The way we feel generates a huge impact on our hormones, neurotransmitters, digestion, gut health, and more.  Choose God’s Word which is an uplifter of the soul and mind and gives you peace and strength.  Listen to Worship music that brings joy and even healing.  Yoga has been widely accepted and has even been embraced in the church. Please listen to Caryl Matrisciana, an expert in the field of Yoga meditation to find out why this middle eastern practice is a spiritually detrimental hinderance to your health.  Yoga Expert


Prayer Is Good Medicine.  Prayer strengthens our defenses against stressors and the corresponding rise in hormones like cortisol.  Lower cortisol promotes better health by fighting numerous stress-related diseases, including heart disease, obesity, cancer, and cognitive or mental disorders.  1. Lowers Inflammation 2. Raises Immunity 3. Reinforces Good Habits 4. Puts Us in Touch with Our True Purpose, Which Fights Anxiety and Depression


Find time for that hobby you enjoy that causes your body to move and get sun (hormone health) at the same time: hiking, bad mitten, tennis, walking, riding bike, mini golf, etc.

Here are some other steps to survive any cancer diagnosis:

  1. Address Nutritional deficiencies – Proper nutrition and clean water – One great way to seriously weaken a cancer cell is to cut off the supply of sugars and foods that promote its growth.
  2. Employing Detoxification Remedies – Toxicity has become epidemic in or society today and is a major cause of increased hormonal imbalance and autoimmune diseases. Clearing the cells and the body of its toxic overload is critical.  Believe it or not stress is the number one toxic load.
  3. Immune building
  4. Natural Chemotherapies – Amygdalin, vitamin B17, selectively targets and destroys cancer cells while healthy cells remain unharmed. The substance is naturally occurring in many plant foods, including apple seeds, bitter almonds and apricot pits, and may also be obtained through oral supplements or administered intravenously.
  5. Lifestyle changes: adequate sleep, sunlight & exercise.
  6. Oxygen therapies – An inexpensive way to get more oxygen is through exercise and proper breathing.  I am not referring to yoga here.  Exercise and proper breathing (deep breathing) brings on better levels of needed oxygen and gets rid of toxins through the lungs.  Take a full breath, in through the nose and then expand the stomach fully, like blowing air into a balloon, hold the air for a few seconds and then through pursed lips, expel the air out slowly.  Repeat 5 times.   You can find this breathing technique through a program called Oxycise.
  7. A positive attitude – putting positive thoughts with God’s Word, thinking lovely thoughts (Philippians 4:11), making positive confessions, being around healthy laughter.
  8. Spiritual cleansing – worship your creator, sing and dance, get a notebook and hand write the book of Psalms any part of the scripture that encourages you.



How much: 5 to 7 servings per day (one serving is equal to 1 teaspoon of oil, 2 walnuts, 1 tablespoon of flaxseed, 1 ounce of avocado)

Healthy choices: 

For cooking, use extra-virgin olive oil and expeller-pressed grape seed oil.

Other sources of healthy fats include nuts (especially walnuts), avocados, and seeds, including hemp seeds and freshly ground flaxseed.

Omega-3 fats are also found in cold-water fish, omega-3 enriched eggs, and whole-soy foods.

Organic, expeller-pressed, high-oleic sunflower or safflower oils may also be used, as well as walnut and hazelnut oils in salads and dark roasted sesame oil as a flavoring for soups and stir-fries.

Why: Healthy fats are those rich in either monounsaturated or omega-3 fats. Extra-virgin olive oil is rich in polyphenols with antioxidant activity.


Grain fed farm-raised animals change fatty acid ratios and denatures good fats.  Invest in your health with grass-fed and free range meats.  Also limit your portion to the size of your fist.

  • In a University of Minnesota study, women who ate overcooked hamburgers increased their breast cancer risk by more than 50 percent
  • An Iowa Women’s Health Study found that women who regularly ate well-done steak, hamburgers and bacon had a shocking 4.62-fold increase in their risk of developing breast cancer.

3.  NATURAL Sugars 

Berries, Cranberries vs. Cancer (suppress cancer cell growth), Strawberries vs. Esophageal Cancer (reverse the progression to esophageal cancer), Black Raspberries vs. Oral Cancer (may cause complete clinical regression of precancerous oral lesions)

  • Check out this Pink Juice recipe (this video offers other important information).
  • Oranges, tangerines, lemons, and grapefruit – Sprinkle grated citrus zest (from organic fruits) into salad dressings or breakfast cereals, or steep in tea or hot water. Eat whole fruits out of hand, toss with other fruits in a salad, or use in a salsa

Honey-improves immune status, has anti-inflammatory and anti-microbial properties and promotes healing of chronic ulcers and wounds and scavenge toxic free radicals. Recently honey has been shown to have anti-cancer properties in cell cultures. *Turmeric Tea Below


Dark leafy greens – they are packed with cancer fighting antioxidants.

How much: 4 to 5 servings per day minimum (one serving is equal to 2 cups salad greens or ½ cup vegetables cooked, raw, or juiced)

Healthy choices: Studies show spinach & radicchio protect from more cancers across the board. Lightly cooked dark leafy greens (*spinach, *radicchio, collard greens, kale, Swiss chard), cruciferous vegetables high in vitamin C (broccoli, cabbage, Brussels sprouts, kale, bok choy and cauliflower), carrots, beets, onions, peas, squashes, sea vegetables and washed raw salad greens.

In the book “The Mother of All Antioxidants” by Mark Hyman, MD, the body’s “master antioxidant” is glutathione.  Here are some foods that boost the glutathione antioxidant:  Arugula, broccoli (over 1,000 nutrients), Brussels sprouts cabbage, cauliflower, collard greens, kale, mustard greens, radish, turnip, watercress.

Why: Leafy Green Vegetables provide cornerstone healing through the vitamins, minerals, antioxidants, enzymes, and Isothiocyanates (ITCs) found in leafy greens, help your cells detox.  They are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity.  Go for a wide range of colors, eat them both raw and cooked, and choose organic when possible.

4.  BEANS (click for soaking information) this is need to for nutrient assimilation that enzyme inhibitors, Polyphenols, Lectins and Saponins block.  

5.  DARK CHOCOLATE  the darker the better because of anti-inflammatory catechins

6.  GREEN TEA because of anti-inflammatory catechins (not the surgery kind)

7.  BERRIES  their ellagic acid and other polyphenol antioxidants hinder tumor growth.

8.  EAT RAW SOAKED NUTS. Almonds, walnuts, *pecans, brazil nuts, pine nuts, Brazil Nuts (convinces cancer cells to commit  suicide and helps cells repair their DNA.  Aim for two tablespoons daily. *GINGERBREAD ENERGY BITES

  • pecans contain oleic acid, a fatty acid with some promising reduced risk of breast cancer by induce migration and proliferation in breast cancer cells, and promote an increase in breast cancer cell invasiveness.

Did you know 1-2 handfuls a week during adolescence Breast Cancer for prevention.

Note: no peanuts.  They contain especially high lectin levels plus peanuts can contain a carcinogenic mold called aflatoxin.

9.  SEEDS Flax seeds, Chia seeds, hemp seeds, sunflower seeds, pumpkin seeds, sesame seeds (tahini)

  • Pumpkin Seeds (Immune Building)
  • Chia (highest source of Omega 3) protein, fiber, antioxidants, magnesium, zinc, iron and calcium (2,3). To use, soak chia seeds in water overnight and add 1/4 tbsp per cup of smoothie.

10.  WATER

How much: Throughout the day

Healthy choices: Drink pure water, or drinks that are mostly water (tea, very diluted fruit juice, sparkling water with lemon) throughout the day.

Why: Water is vital for overall functioning of the body.

11. SPICES – Top 4 Cancer fighters Oregano, Garlic, Cayenne, Turmeric

  • *Ginger – is a spice that’s been used for centuries for inflammation and pain, to soothe sore muscles and throats, and combat general aches and fatigue. *Turmeric Tea Below *GINGERBREAD ENERGY BITES
  • Turmeric – is an anti-aging, anti-oxidant, anti-inflammatory super spice. Turmeric’s benefits is a potent antioxidant that dramatically  reduces inflammation (while also giving the spice its vibrant yellow color). Curcumin an active ingredient in Turmeric is difficult to absorb from the turmeric itself.  It does not interfere with your immune system. Mix it with black pepper, with fats like coconut oil, (Turmeric) inhibits the growth of tumor cells in a variety of cancers and improves insulin  resistance in subjects with altered Metabolic function.
  • *Cinnamon also blocks growth factors associated with abnormal cell growth, thus protecting against cancer. *Turmeric Tea Below *GINGERBREAD ENERGY BITES
  • Coconut contains medium chain fatty acids are metabolized differently than long-chain for a beneficial boost  in metabolism. Lauric acid, the colon cancer killing property is found in coconut oil.
  • Chia seeds high in omega-3 fatty acids, which are responsible for metabolic processes that help fight inflammation.
  • Nutmeg-significantly reduces new blood vessel growth that feeds tumors. Myristicin, a component of nutmeg essential oil, inhibits the growth of colon cancer cells. *Turmeric Tea Below

12.  TEA

How much: 2 to 4 cups per day

Healthy choices: White, green, oolong teas

Why: Tea is rich in catechins, antioxidant compounds that reduce inflammation. Purchase high-quality tea and learn how to brew it correctly for maximum taste and health benefits.

A steady supply of nutrients like essential vitamins, trace minerals, healthy fats, electrolytes, amino acids and antioxidants all help your brain handle stress better, therefore benefiting your entire body.

Nutrient dense smoothies:

Smoothies are a great way to get all of the fiber, vitamins, minerals, enzymes, and antioxidants that are found in a variety of fresh produce.



1 Rib Celery
1 Cup Kale
1/2 Cup Strawberries
1/2 Lime Wedge (peeled)
1 Cup Coconut Water



Celery is Chemo-Protective, prevents a host of cancer formations, specifically breast cancer, lung cancer, intestinal cancer, colon cancer, pancreatic cancer and leukemia.

It also boosts the immune system, thereby mitigating mutated cells from proliferating and causing tumorous formations.

Celery’s bioactive flavonoids apigenin and luteolin combats free radicals in the body and kill cancer cells by depriving it of the food they need to grow and multiply.kills cancer cells by encouraging programmed cell death that causes malignant cells to self-destruct themselves.

Apigenin: An Antioxidant, anti-tumor and powerful anti-inflammatory compounds.

  • Lowers the risk of developing breast cancer by 19%, and ovarian cancer by 20%.
  • It works on even fatal and fast growing breast tumors by stopping cell multiplication and mitigating a gene that causes cancer growth.
  • Lower the risk of contracting lung cancer by a whopping 60%.
  • Blocks GLUT-1, which is elevated in head and neck cancers.
  • suppressed tumor growth in PLC cells
  • in combination with chrysin, causes cell death and prevents metastasis in human breast and liver cancer cells
  • prevents colorectal cancer cell growth, invasion, and migration
  • caused cell death and lowered viability in choriocarcinoma cells
  • suppressed melanoma metastasis in mice and prevent cancerous movement in humans
  • delayed breast cancer tumor growth by preventing cell cycle progression

Hinders the Replication Cycle of Cancer Cells-Luteolin present in celery hinders the replication cycle of cancer cells. It stops the signal pathways (IGF and PI3K) which encourage the growth of cancer cells, specifically colorectal cancers.


  • stimulates apoptosis (cellular death) in cancer cells and prevent cancer formation.
  • It is the hue of these nutrients that provides kale with a natural defense against solar radiation damage.
  • Provides chemo protection-chemopreventive effects of kale’s sulforaphane protects cells by binding to genes that induce antioxidant pathways in the body.
  • Colon Cancer-Inflammation in the intestines produces damaging reactive oxygen species (ROS) which initiate DNA damage, reduces oxygen flow to tissue
  • Liver Cancer-increases the cellular levels of the super antioxidant powerhouse glutathione. Restrain ROS from damaging liver cells and can combat the development of liver cancer.
  • Bladder Cancer-high in sulfur-containing veggies, like kale, can significantly reduce the risk of bladder cancer and suppress its recurrence or progression.
  • Inhibiting cancers pertaining to the respiratory system
  • Oral Cancer- halts the progression of cancer cells

Strawberries –

In a study published in the Journal of Agriculture and Food Chemistry Quercetin inhibit growth, deactivated specific carcinogens and decreased the replication, destroy cancer cells

Quercetin, found abundantly strawberries, is a member of a large class of plant compounds called flavonoids, which have demonstrated anti-cancer, anti-inflammatory and antiviral activity in other studies. There have been previous reports of similar effects of quercetin in other human cancer cell cultures, including colon cancer, ovarian cancer, breast cancer, leukemia and lung cancer.


Studies have revealed that Limonins lemon extract can successfully destroy malignant cells in a wide range of cancers, including breast cancer, colon cancer, and lung cancer. Helps fight cancers of the mouth, skin, lung, breast, stomach and colon.



Author: Rachel Conners

Serves: 14 balls

1 cup pitted dates, about 12

1 cup toasted pecans (*info. above)

1 tablespoon molasses (info. below)

1 teaspoon cinnamon (*info. above)

1 teaspoon ground ginger

¼ teaspoon nutmeg

¼ teaspoon cloves

¼ teaspoon kosher salt

2 oz. dark chocolate, to drizzle (optional)


1  Roughly chop the pitted dates and add them to a high-powered blender or food processor. Blend until they’re broken down into small bits or a paste.

2  Add the toasted pecans, molasses, cinnamon, ginger, nutmeg, and cloves and pulse until combined. The pecans should be in small bits – be careful not to over-process or the oils will start to separate. If this happens, just dab off the excess oil with a paper towel.

3 Roll into 1-inch balls and place on a cookie sheet.

4 Finely chop the dark chocolate and melt in the microwave. Place the melted chocolate into a zip bag or piping bag, snip the corner and drizzle over the energy balls. Let chocolate harden in the refrigerator.

5 Keep stored in a sealed container in the refrigerator or freezer.

The basic idea is that you throw dates + nuts + extras in the food processor, and process until it’s all broken down into a cookie dough-like mixture. You then roll them into balls, pop them in the freezer, and eat them all day, every day.

Chocolate Peanut Butter Energy Bites, Lemon Date Energy Bites, Almond Joy Energy Bites, Pumpkin Pie Spice Date Balls, Pina Colada Date Balls, Coconut Energy Bites, Dark Chocolate and Cherry Date Balls, and Peanut Butter and Jelly Date Balls.

Molasses – Molasses should be used regularly to prevent cancer, especially cancer of the blood. Take 1 teaspoon of molasses before meals. Mix it with a little water and sip it. A stagnant cellular condition contributes in large measure to cancerous conditions, including breast cancer. Molasses can play an important role in preventing a stagnant cellular condition.  Blackstrap Molasses, maintains that an important constituent of molasses is phosphoric acid; a combined deficiency of this and potassium in the human body “causes a general breakdown of the cells, especially those of the brain and nerves.” To treat cancer and tumors, take 1 tablespoon of molasses, 2 times a day, along with vitamins A,C, and E. Molasses is good for the breast, uterus, intestines and tongue. This remedy is adapted from the book Healing Edibles & Other Home Remedies by Joe and Elsa Willis, with Maranatha Medical Ministries in Honderous.

Medhjool Dates – The iron content, a component of hemoglobin in red blood cells, determines the balance of oxygen in the blood. Cancer prevention minerals are calcium (protection from colon cancer), iodine (protects from breast cancer), magnesium (maintains pH balance), selenium (an antioxidant fights against cancer), zinc (prostate, formation of RNA DNA immune system).

All this might seem daunting, but if you have the time, and more importantly the discipline, it’s not as difficult as you might think to make better food choices for your best life now.

Here are some further steps you can do now to support the cancer cure alternative?

FREE Access to all 10 modules of  Square One: Healing Cancer Coaching Program:  

SQUARE ONE – It doesn’t matter how you’ve been affected by cancer – whether it’s impacted you directly, or you’ve seen it affect your friends or loved ones – the information in these videos is incredible.  Visit the web site Chris Beat Cancer. Chris has been Cancer-free for over 13 years.  Let him help you show you a radically new approach for prevention and healing.  

Own your own “The Truth About Cancer:  A Global Quest” a 9 part Docu-Series.  This one is also worth purchasing.

  8. Pubmed
  9. Cancer Tutor
  10. Amazing Health

TOP 10 Diseases & Conditions Part 1 of 10: Heart Matters


I am beginning a new series dealing with the Top10 leading causes of deaths in the US. Together, these 10 causes account for 74% of all deaths in the United States and 25.5% for children.In this series I hope to bring hope that there are simple preventative methods, reversal strategies, along with recipes with ingredient awareness to help motivate improvement for your best life ever now.  

We only have one life to live.  Your best life can be now.  Here’s how:  find recipes below, ingredients analyzed for nutrient quality – all specific to help the heart.

Heart Disease in the TOP10 worldwide:

  • Cardiovascular disease, listed as the underlying cause of death, accounts for nearly 801,000 deaths in the US. That’s about 1 of every 3 deaths in the US.
  • Coronary Heart Disease is the leading cause (45.1 percent) of deaths attributable to cardiovascular disease in the US, followed by stroke (16.5 percent), Heart Failure (8.5 percent), High Blood Pressure (9.1 percent), diseases of the arteries (3.2 percent), and other cardiovascular diseases
  • Cardiovascular disease is the leading global cause of death, accounting for more than 17.3 million deaths per year in 2013, a number that is expected to grow to more than 23.6 million by 2030.
  • Coronary heart disease accounts for 1 in 7 deaths in the US, killing over 360,000 people a year.
  • About 790,000 people in the US have heart attacks each year. Of those, about 114,000 will die.

Heart disease is a term used to describe several conditions, many of which are related to plaque buildup in the walls of the arteries making it more difficult for blood to flow and creates a risk for heart attack or stroke.  Although the death rate from heart disease has dropped nearly 70% and stroke nearly 80% and we’re dying less often because of the technological and pharmacological advances in modern medicine, we’re still getting cardiovascular disease just as often.

Even though there has been a decline in heart attacks, it remains in the TOP10 of Diseases.

We only have one life to live, so we may as well treat our body as well as we can to live a strong and full life.  Shouldn’t we want to be living the best life ever for ourselves and our loved ones and do those things we were created for? Your best life can be now if you make a few changes.

If you want a better future than the current, being on the brink of bypass surgery, needing a personal secretary gadget to keep track of your medications, or a living better through angioplasty.  Don’t be a costly statistic.  I encourage you to try one or more of the following tasty recipes.

Can a Heart Attack Be Prevented?  Yes

Make Heart-Healthy Lifestyle Changes  

Food variety – Don’t stick to the same few foods. The secret is the right types of food and variety.  Add a bright colorful rainbow of foods.

Exercising – Your heart is a muscle, and it gets stronger and healthier if you lead an active life. It’s never too late to start exercising, and you don’t have to be an athlete.

Go hiking, bike riding, swimming, dance, laugh, take the stairs, park further away from your entrance

Taking a brisk walk for 30 minutes a day can make a big difference. You should still be able to talk to someone while you’re doing it. Otherwise, you are pushing too hard. You can divide your exercise routine into 10- or 15-minute segments.  For motivation think about what you’d like to do and how fit you are.

Reward your self – Eat a piece of dark chocolate several times a week

Can the contents of your kitchen seriously save your life?

Try the following delicious smoothies.  Also, discover the analyzed individualized nutrient quality of these recipes.  

  • Berry Smoothie
  • Peach Smoothie
  • Apple Pie Smoothie
  • Ginger Pear Smoothie
  • Coffee Cashew Smoothie

Here’s to your best life ever now!

Berry Smoothie   


  • 2 cups (8 ounces) frozen or fresh red berries, raspberries, strawberries, or a mix
  • 3 cups (3 ounces) spinach (packed)
  • 1 cup yogurt, kefir (extra probiotics), or a non-dairy alternative like almond milk
  • 1 large banana, fresh or frozen


  • Put the berries and spinach in the blender first, and add the yogurt and banana. Process, scraping down as needed. Blend until smooth and serve.

Tips & Notes

If the smoothie is too thick to blend, add almond milk as needed to blend.

Ingredient Nutrients:

Berries – 

    • blueberries and strawberries are particularly rich in chemical compounds that lower blood pressure and make blood vessels more elastic.
    • Raspberries have been shown to hold beneficial effects for people with a narrowing of the peripheral arteries to the legs, stomach, arms, and head.

Spinach – 

    • contains fiber, vitamins and minerals which can lower blood pressure and may reduce a build-up of plaque in the arteries.
    • Potassium helps to ease tension in your blood vessel walls which lowers blood pressure.  50 to 80 percent of Americans are deficient in magnesium.
    • Magnesium – Your heart has the highest magnesium requirement of any organ. It relaxes the muscles and also functions as an electrolyte.  Without electrolytes such as magnesium, potassium and sodium, electrical signals cannot be sent or received, and without these signals, your heart cannot pump blood and your brain cannot function properly.

“[M]agnesium shines brightest in cardiovascular health. It alone can fulfill the role of many common cardiac medications: magnesium inhibits blood clots (like aspirin), thins the blood (like Coumadin), blocks calcium uptake (like calcium channel-blocking drugs such as Procardia) and relaxes blood vessels (like ACE inhibitors such as Vasotec)”  The Weston A. Price Foundation

Greek yogurt – Probiotic “friendly bacteria” helps boost the immune system and promote a healthy digestive tract.

Almond Milk – 

    • It contains heart-healthy poly- and monounsaturated fats and is free from saturated fat, trans fats and dietary cholesterol.  They can help lower your blood cholesterol levels.

Banana – has one of the highest potassium contents available.

    • Potassium helps trigger the heart’s squeeze of blood throughout the body.
    • Fiber is linked to a decreased risk for coronary heart disease.  Fiber binds to cholesterol and bile acids in the intestine and promotes their excretion.
    • Potassium is a mineral electrolyte that keeps electricity flowing throughout your body, which is required to keep your heart beating.



  • 2 cups of peach
  • 1 cup baby carrots
  • 1 frozen banana
  • 2 tbsp Greek yogurt (optional)
  • 1 cup coconut milk, coconut water or water
  • 1 tbsp honey (optional.
  • (If peaches are very sweet there is no reason add honey)


  • In a blender, combine all ingredients together and blend until smooth. Blend for about 30 seconds.
  • If you prefer you can strain the smoothie to make it even smoother.

Ingredient Nutrients:

Peaches – contain phenolic compounds that prevent the oxidation of low-density lipoprotein, or LDL, cholesterol.

Carrots – the orange hue comes from beta-carotene, a compound that serves as a source of heart-healthy vitamin A.

    • Getting enough vitamin A helps fight heart disease, according to a review published in “Heart and Circulatory Physiology” in 2008.
    • The Vitamin A in your system prevents hypertrophy, a harmful thickening of your ventricular walls.
    • It also suppresses remodeling of your heart tissue in response to stress, a process that contributes to heart failure.

Coconut Milk –

    • One of the best sources of lauric acid — 50 percent of the fat in coconuts is lauric acid, which has antibacterial and antiviral activities. According to many studies, lauric acid is a protective type of fatty acid linked with improved cholesterol levels and heart health.
    • Coconut fat in the form of coconut milk does not cause a detrimental effect on the lipid profile in the general population, and in fact is beneficial due to the decrease in LDL and rise in HDL cholesterol.
    • Contains minerals important for circulation and controlling blood flow.
    • Magnesium may help combat stress and muscle tension while aiding in circulation and keeping muscles relaxed, important for preventing heart attacks.
    • Following exercise, muscles also need plenty of nutrients — including electrolytes like magnesium and potassium that are found in coconut milk — to repair broken down tissue and grow back even stronger.

Apple Pie Smoothie 

This liquid comfort food is good for you. The fiber from the oats and apple will hold you over until your next meal, while the ice keeps it nice and satisfying thick without adding calories.


  • 1/2 cup organic rolled oats, soaked overnight in water and drained of excess liquid
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • 1 tablespoon almond butter
  • 1/2 apple, diced
  • 1/2 cup unsweetened coconut milk (such as So Delicious Dairy Free)
  • 1 cup ice cubes
  • 1/2 cup water


Combine all ingredients in a blender and blend until smooth.

Ingredient Nutrients:

Rolled Oats – 

    • Think of cardiovascular disease as a hardening of the circulatory system. Oats contain a specific type of fiber known as “beta-glucan”, a water-soluble fiber, partially dissolves in water and forms a thick, gel-like solution in the gut.  
    • It has been shown to reduce low density lipoproteins and raise the high density lipoproteins within the body.  
    • High fiber content in oats help remove cholesterol from the digestive system so that it does not end up in the blood stream. Soluble binds to cholesterol and bile acids in the intestine and promotes their excretion.
    • A unique group of antioxidants almost solely found in oats may help lower blood pressure levels by increasing the production of nitric oxide.  This gas molecule helps dilate blood vessels and leads to better blood flow. 
    • Naturally, a diet high in fiber and nutrients will help you avoid sticky, sluggish blood circulation.

Almond Butter –  roughly 3.3 grams of fiber

A high-fat food that’s good for your health? That’s not an oxymoron.  Almonds are high in monounsaturated fats, health-promoting fats which have been associated with reduced risk of heart disease.

    • The fats it contains improves your blood cholesterol levels to combat cardiovascular disease.
    • Fiber reduces your coronary heart disease risk by up to one-third.
    • Insoluble fiber doesn’t dissolve in water, but passes directly through the digestive system pretty much intact. Insoluble fiber increases stool bulk, keeping bowel movements regular and eliminating constipation.
    • Magnesium is Nature’s own calcium channel blocker. When there is enough magnesium around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen, and nutrients throughout the body.
    • Potassium, an important electrolyte involved in nerve transmission and the contraction of all muscles including the heart, is another mineral that is essential for maintaining normal blood pressure and heart function. Almonds promote your cardiovascular health by providing 162 mg of potassium and only 0.2 mg of sodium, making almonds an especially good choice to in protecting against high blood pressure and atherosclerosis.

Apple – 

    • Contain compounds which act as antioxidants against LDL (low-density lipoproteins).
    • Apples are also rich in pectines, which are soluble fibres which it has been demonstrated are effective in lowering cholesterol levels.
    • Every 10 grams of fiber you eat, your risk for coronary heart disease drops by 14 percent—and fruit fiber was found to be especially protective.
    • Vitamin C, bolsters the immune system, lowers BMIs, lower blood pressure, and lower levels of c-reactive protein (a marker of inflammation), all of which are linked to a lower risk for heart disease.

Cinnamon – In the TOP10 Herbs for heart help

    • It’s anti-clotting function helps to keep the blood the proper thickness and stops the platelets from thickening the blood too much.
    • It helps prevent oxidative stress of blood cells.
    • It aids the body in flushing toxins from the body.
    • It is also helpful in reducing high cholesterol levels in some people.  It is rich in calcium, manganese and fiber.  Calcium and fiber bind together bile salts and help with their excretion from the body. which prevents buildup of bile salts in the body. When bile is properly removed, the body makes fresh bile by breaking down cholesterol. This process reduces cholesterol levels and therefore prevents heart disease and atherosclerosis. Researchers have concluded that the health benefits of cinnamon’s compounds make cinnamon one of the most beneficial spices on earth.
    • It increases blood circulation and advances bodily tissue’s ability to repair itself after it’s been damaged. This includes heart tissue which is in need of regeneration in order to fight heart attacks, heart disease, and stroke.

Nutmeg – 

It helps to reduce high levels of cholesterol and triglycerides from the blood.  This helps to reduce the risk of heart disease and stroke.

Coffee Cashew Smoothie 

The creamy texture in this decadent drink comes courtesy of the cashews, which also add 5 grams of protein to help keep your blood sugar—and hunger—steady.


  • 1/4 cup cashews, soaked six hours or overnight
  • 1/2 banana, peeled and chopped (frozen optional)
  • 1 tablespoon cacao nibs
  • 1/2 cup Ice
  • 1/4 cup cooled coffee
  • 1 cup unsweetened almond milk
  • 1/2 tablespoon coconut sugar (optional)


Combine all ingredients in a blender and blend until smooth.

Ingredient Nutrient:

Cashews – 

    • Helps lower LDL and increase the carrying capacity for HDL. HDL is responsible to absorb the cholesterol from the heart and take it to the liver where it can be broken down.
    • It has fiber that helps lower your cholesterol.
    • Helps improve the health of your artery walls by making them more flexible and less prone to blood clots that can block blood flow.
    • Bad cholesterol foods:  Dr. Axe.

Cacao nibs (chocolate) – means heart blood

    • Magnesium helps maintain muscle and nerve function
    • Antioxidants reduce risk of coronary disease and stroke
    • Lowers blood pressure, improving vascular function, and reducing clotting and sticky platelets.
    • Helps fight the free radicals that cause damage.

Coffee – “Is coffee good for you?” Yes and No

    • Genetically, some people are metabolically fast at breaking down caffeine, others metabolize it more slowly.  How quickly you metabolize coffee may affect your health risk.
    • Opens blood vessels and reduces harmful inflammation, caffeine may create favorable conditions for good heart health.
    • High in Antioxidants it can really help to slow the aging process.
    • It is being added to the ever-growing list that drinking coffee could reduce the risk of clogged arteries, which can lead to heart attacks.
    • Calcium deposits in their coronary arteries in the blood can keep moving along with modest coffee consumption.  (The coronary arteries are the vessels that bring oxygenated blood to the heart muscle itself.)
    • NOTE1:  for Every cup of coffee you should drink 3 cups of water due to its diabetic nature.
    • NOTE2:  Coffee contains a cholesterol-raising compound called diterpenes (potential therapy for cardiovascular diseases), but the concentration of this compound depends on how the coffee is prepared. Boiled coffee has a higher concentration of diterpenes, which can increase total cholesterol and “bad” cholesterol levels. Filtered coffee, however, has no effect on cholesterol levels.
    • NOTE3:  There are many variables like exercise, smoking, etc. that complicate how coffee affects a person.

Ginger Pear Smoothie 

“This shake is ideal for recovery from an injury or extended-duration workout,” Brazier says. In addition to anti-inflammatory ginger, the flax and hemp contain alpha linolenic acid, an omega 3 that also combats inflammation.

Inflammation is one of the primary predictors of coronary artery disease… not cholesterol.


  • 1 cup water
  • 1 tablespoon ground flaxseed
  • 1/2 tablespoon hemp seeds
  • 2 tablespoon chopped fresh ginger
  • 1/4 cup unsweetened almond milk
  • 1/2 banana
  • 1/2 pear
  • 1 cup spinach


Combine all ingredients in a blender and blend until smooth.

Flaxseed – rich source of omega 3 fatty acids and fiber.

    • It can retard the progression of atherosclerotic plaques.
    • It binds to bile acids and pull them out of the body.

Hemp Seed – Hemp seeds contain over 30% of good fat.

    • They are exceptionally rich in two essential fatty acids, linoleic acid (omega-6) and alpha-linolenic acid (omega-3) linked with reduced inflammation.

Almond milk –

    • Helps in reducing and maintaining blood pressure.
    • Guarantees the presence of potassium in the body which is a key element that acts as a vasodilator and reduces tension and strain on the heart.
    • High in omega-3 fatty acids to help lower your levels of “bad” LDL cholesterol and protect your heart.
    • Contains riboflavin, a form of vitamin B that has been proven to work in conjunction with other nutrients like iron to regulate muscle strength.  Your heart is a muscle.

Ginger: The Spice of Life…In the TOP10 herbs for heart health

    • Ginger has been used medically for decades to treat a variety of cardiovascular conditions, including blood clots and high cholesterol.
    • It contains anti-inflammatory properties by inhibiting and reducing inflammation and in the first place.
    • It has the ability to neutralize free radicals

People with low blood pressure or who are already on blood pressure medications can experience an unsafe drop in blood pressure or heartbeat irregularities when taking ginger, which can also interact with other medications, including blood thinners.

Cholesterol is not the demon it is made out to be.  In fact, it is a necessary raw material made by your liver, brain, and virtually every cell in your body, and without it you’d die.  Outside cholesterol sources are what you want to watch out for.

Cholesterol:  A Building Block, Not Road Block.  Cholesterol needs a “shuttle”  a special protein to help it navigate through your bloodstream to where it’s needed called LDL (or low density lipoprotein).  Where is it needed?  Cholesterol is like the internal bandage for your arteries and veins covering those lesions and internal sores. HDL (or high density lipoprotein) then comes in like a garbage collector, scoops up the processed or unused cholesterol, coats it in another special protein to prepare it for transport, and zips it back to your liver where it’s either recycled into new cholesterol or excreted from your body.  When LDL that mutates, this is when you have problems.  Free radicals “steal” your body’s built-in coping mechanism that automatically rebalances these free radicals. Free radicals are toxic lifestyle choices of consuming foods high in sugar, trans fats, emotional stress, smoking, lack of exercise, and much more.

Remember that there are no magic bullets when it comes to health.  To change your health for good, including overcoming cardiovascular disease, you need to permanently change your lifestyle for the better, including eating nutrient-rich whole foods and getting moderate daily exercise.

Other heart healthy foods:

  • Eat 15 cherries a day – work to lower levels of uric acid in blood
  • Eat one cup of beans per day (always soak your beans) – 300 micrograms folate slashed their risk of stroke 20 percent and their risk of heart disease 13 percent more than those who got less than 136 mcg per day of the B vitamin.
  • Radish
  • Asparagus
  • Pear
  • Red Grapes – keep platelets in your blood from sticking together
  • Walnut – raises your “good” HDL cholesterol
  • Unsalted almond butter instead of using hydrogenated nut butter brands that filled with trans fats.
  • Walnuts Walnuts are also one of the healthiest foods for diabetics.

Other heart healthy spices:

  • Turmeric/Curcumin a Heart-Healing Spice
  • Garlic – slows the buildup of plaque in your arteries, lowering your risk of blood clots.
  • Cayenne’s Herbal Healing Benefits
  • Capsaicin Circulation Increasing Effects
  • Rosemary’s Cancer Preventive Potential
  • Cilantro Can Lower Cardiovascular Risks

Please do let me know if you try one or more and how you like them and what you favorite is.



The Incomparable Herb

“The Incomparable One”

Basil is one of the most important herbs in many cultures and cuisines.  There are actually some significant botanical differences between the more than 40 types of basil plants.  Some non-edible kinds are cultivated for ornamental purposes or to ward off garden pests, but basil carries powerful medicinal properties that goes far beyond its known culinary value.  Some of the many species of basil include: sweet basil, lemon basil, Italian or curly basil, holy basil (India’s most important herb and known as Tulsi in Hindu and means “The Incomparable One”), Thai basil and lettuce-leaf basil.

Basil is prepared as a tea or sometimes as a topical treatment to speed wound healing.  Basil’s natural compounds defend the herb from hungry insects and invasive bacteria and fungi. It is no surprise, then, that they can help protect us as well. Basil is incredibly good for balancing the mind, body and spirit.

This incomparable herb has an anti-microbial, anti-inflammatory, anti-diabetic, anti-oxidant and anti-cancer activity.  You will be amazed at all it has to offer for your health.


Eugenol, citronellol and linalool are all enzyme-inhibiting oils  that are in Basil that help lower inflammation.  Inflammation is the body’s first defense against infection, but when it goes awry, it can lead to the root of most diseases.

…Basil contains large quantities of E-Beta-CaryoPhyllene (BCP) which may be useful in treating arthritis or bowel diseases by blocking the signals that lead to inflammation associated with arthritis.

…Inhibits the release of pro-inflammatory cytokines (direct cell-to-cell communication) and nitric oxide (mediate cell-signalling reactions).

These “inflammatory cascades” put stress on the organs and slows down blood circulation, hormone regulation and cognitive processes.  Reducing inflammation places your body in a state that is conducive to healing.  Basil disrupts this cascading effect.

Dr. Andrew Weil has created a food pyramid of anti-inflammatory foods. 

Antioxidant its ability to inhibit cancer is the most heavily researched and probably the most interesting. 

…Basil increases antioxidant activity

…Alters gene expressions positively

…Basil Induce death of harmful cells

…Stops cancerous tumors from spreading

…Selectively protects normal tissues and cells from the negative effects of cancer treatments like radiation or chemotherapy.

Antimicrobial Propertiesprecision nutrition (click link to appreciate full view)

…Basil helps in inhibiting resistant strains of bacteria that don’t  respond to antibiotic treatments.

…It may improve the body’s immunity by the production of infection-fighting antibodies by up to 20 percent.  Fresh Basil is better than dried Basil.

…Basil essential oil fights against a wide range of bacteria, yeasts, molds, viruses, and candida.

…Protects against various forms of skin irritations

European scientists are investigating the use of basil oil as treatment for antibiotic resistant infections with Staphylococcus, Enterococcus, and Pseudomonas.


Basil stimulates neurotransmitters that regulate hormones that lifts your mood and makes you happy.

Anti-stress – The Adaptogenic SuperStar 

…Basil helps the body adapt to stress.

…Basil helps keep stable cortisol levels that result in improved mental clarity and memory.  The individual feels as though they are less agitated and anxious and therefore able to perform better and have higher quality of life.

Cells in stress mode cause us to crave things that can sabotage our health, including junk foods. It can also cause depression, anger, and lead to drug and alcohol abuse.
Stress keeps the cell from absorbing nutrition, oxygenation and hydration.  In order to succeed and find happiness and health, you need to change your cellular programming from fear (or stress) to love, which triggers a natural chemical reaction that fuels you for success.  Fuel with the right foods and meditate on God’s promises.

Chewing 10 to 12 leaves of basil, twice a day, to prevent feeling stressed and developing stress related disorders.

Chewing the leaves daily can also help purify your blood and a significant decrease in blood sugar levels


When basil leaves are rubbed onto bug bites they can help reduce itching.

It is as an insect repellent:  Basil + Lemon = 2 cups water, 5 drops lemon essential oil, 10 drops basil essential oil, 20 drops citronella essential oil.


Cardiovascular Health  

…Basil can help the muscles that control blood vessel function to contract and relax those muscles.

…Basil helps prevent dangerous blood platelets from forming and clotting.


Basil Tea 

Pain-reducer (analgesic) works as a muscle relaxant.

Drink basil tea twice a day.

Put some fresh basil leaves in a cup of boiling water and allow it to sit for a few minutes. Sip the tea slowly and your headache will vanish away gently.

(Expectorant) Basil & Honey – Basil juice + 1 Tbsp. Honey = Crush some Basil leaves to extract juice. Take one teaspoon and drink it slowly.  Drink it regularly on an empty stomach in the morning. Take twice daily.  (See more useful remedies here.)

Digestive System drink basil tea to treat other common stomach problems such as constipation, indigestion, piles, and acidity.


 A fever is basically a symptom of another condition or illness. A fever can occur when your body is fighting an infection, such as the  flu.  A fever is a good thing and usually will go away within a few days. But if a fever is making you uncomfortable, you can try some simple and easy home remedies to cool the body down and make you feel better. The healing properties in Basil will help reduce fever very quickly.

Boil together 20 basil leaves and one teaspoon of crushed ginger in one cup water, until the solution gets reduced to half. Add a little honey and drink this tea two or three times a day for three days.


Basil prevents and control the level of sugar in the blood, increases and stabilizes the insulin production, thus putting diabetes in check.

A study out of the Indian Journal of Clinical Biochemistry indicated that holy basil may reverse some of the damaging effects of diabetes such as neuropathy and retinopathy.



Basil protects liver from damage. Kidney Basil strengthens Kidney function.

With five to six fresh basil leaves with water on an empty stomach.



 Basil Pesto:

2 cups fresh basil

1/2 cup raw almonds or pine nuts

1/4 cup olive oil

2 cloves garlic


Don’t Worry, Be Happy

T632ca1ea12eb21aa18ec4e834640356fhe Color Orange

I find it interesting that in the early 1500s, linguists believe people generally referred to orange as “yellowred,” which we all know are the two colors combined to create the color.  The combination of colors in the orange color brings the shared energy of red and the happiness of yellow.  

Orange is a fun color but communicates an interesting contradiction of  two opposing ideas—activity and caution. Those into essential oils use the orange scent to lift the spirit because it radiates warmth and energy creating an atmosphere of happiness.  Take a look at some other ways this color plays out in our lives:

  • Orange can encourage our attitude.
  • Sports teams use it to motivate energy and activity.
  • Restaurants use it for attention grabbing ability it promotes appetite.  In addition, they use pastel versions of orange to promote conversation and a good time while they eat and drink more.
  • Highways decorate the roadways with  traffic cones and zone markers as a symbol of safety caution.
  • Orange is emotionally stimulating and used for social communication.
  • Orange means “high” in the color-coded threat system as potential danger

As we can see, there is usually a strong positive “love it” or strong negative “hate it” association in whatever circumstances it is used in.  Let’s take a look now at how the color orange has the ability to bring happiness physiologically.

“Love it” (happiness in action)

  • Orange is an anti-inflammatory (happiness in action) tissue building, tissue repair, immune system development.  Additionally, the health benefits of Orange Essential Oil can be attributed to its properties like anti depressant, anti spasmodic, anti septic.
  • Orange increases oxygen supply to the brain, produces an invigorating effect, and stimulates mental activity. As a citrus color, orange is associated with healthy food and stimulates appetite.
  • The vitality of the orange color is reflected in the Vitamin C rich orange bell peppers and oranges.  All orange fruit and vegetables are rich in beta-carotene and other anti-oxidants. The orange hue is the antioxidant beta-carotene, a cell-protecting antioxidant, which also helps support healthy skin (fortifies elasticity), hair and vision.

High-antioxidant foods behave like self-sacrificing soldiers to “calm the fires” in our immune system. Cellular damage (an internal rusting of tissues) occurs when these soldiers lose control.

Orange foods contain the following nutrients:

  • Two carotenoids: Alpha-carotene and beta-carotene
  • Zeaxanthin
  • Flavonoids
  • Lycopene
  • Potassium – important for pH regulation
  • Vitamin C


The phytochemicals responsible for the orange color in fruits and vegetables are Carotenoids.  The name beta-carotene is derived from the Latin name for ‘carrot’.  Like lycopene, orange caratonoids act as antioxidants, neutralizing harmful free radicals that can cause cancer, heart disease and other age related diseases.  Darker oranges offer a sense of comfort; some are spicy, some are earthy. Lighter oranges are soothing and healthy.


27c5e928745dbde12550494315ec70253091eee5Carotene is a pigment that absorbs violet and blue-green light (see spectrum
orangegraph) that provides rich yellows and oranges.  Carotenoids are yellow, orange, and red pigments synthesized by plants.  Depending on the carotenoid pigment density at the center of the eye’s retina, 90% of blue light can be absorbed and protects the eye from oxidative damag. Carotenoids improve visual function through stimulating neuronal signaling efficiency in the eye.  Alpha and beta carotene are two carotenoids that can be converted into Vitamin A inside the body, especially healthy vision.  Vitamin A is also needed for several important roles in the body, which include bone and cell growth, and reproduction.

Carotenoids can facilitate communication between neighboring cells.  This type of intercellular communication is important for maintaining cells in a state where they are changing their specialize functions.  This differentiation of cells leads to a decrease in cell division.  Cell’s have a complex communication system and Carotenoids facilitate this communication between cells by increasing the expression of the gene encoding a type of protein.

Because beta-carotene is converted into vitamin A by the body, it is called a provitamin A compound. Vitamin A is a 40% fat-soluble vitamin.  This means that your body can convert beta-carotene into retinol given you eat the food with a small amount of healthy unrefined fat like organic butter or unrefined olive or coconut oil”.

There are between 40-50 carotenoid chemical structures present in our diets that can be absorbed, metabolised, or used by our body.  How much of the color orange is in your dietary lifestyle?

Vitamin C

One of the very important role of vitamin C is its antioxidant activity.  Vitamin C acts on the central nervous system function, stimulates the function of the endocrine glands, enhances liver function, enables the adoption of iron in the intestine and participates in building the blood and collegan.  The biological life of vitamin C is fairly short, in blood plasma, so regular consumption of this Vitamin is essential.


Flavonoids are a diverse group of plant chemicals called phytonutrients.  They are a large class of plant pigments (natural color).  They are compounds found in almost all fruits and vegetables. They are associated with many health benefits seen listed below.

Flavonoids are powerful antioxidants have the ability to influence a number of cells communicating with signals (cells-signaling) to coordinate their behavior to benefit an anti-inflammatory response and encourage the immune system.  Dietary flavonoids possess antiviral, anti-inflammatory, antihistamine, and antioxidant properties.  So if you have a diet rich in these orange foods you are in “love it” category.  You are encouraging prevention of cancer, neurodegenerative, and cardiovascular diseases. However, there is more to learn about how the flavonoids themselves are responsible.

Why are these pigments good for you?

The above mentioned plant pigments are responsible for the orange color that help repair, prevent, heal a number of conditions:

  • repair DNA
  • protecting against infections
  • building the immune system
  • lowers your chance of getting cancer
  • keeps your heart healthy
  • helps prevent heart disease
  • strengthen our vision promoting night vision and reduces age-related macular degeneration.
  • Night blindness is attributed to Vitamin A deficiency.
  • stimulates the lungs, the respiration, the digestion.
  • increases the activity of the thyroid and the amount of mothers milk,
  • promotes collagen growth
  • reliefs muscle cramps and spasms.

Top 10 highest foods with beta-carotene:  You can find beta-carotene in bright red, yellow, and orange fruits and vegetables such as:

  1. sweet potatoes (11509mcg/100g)
  2. melons (11883mcg/100g)
  3. carrots-cooked (8332mcg/100g)
  4. dark leafy greens (6288mcg/100g)
  5. green leaf lettuce (5226mcg/100g)
  6. butternut squash (4570mcg/100g)
  7. apricots (4558mcg/100g)
  8. grapefruit (3450mcg/100g)
  9. cantaloupe (2020mcg/100g)
  10. Red Bell Pepper (1624mcg/100g)

Tying it all together:  Orange creates the feelings of warmth, comfort, happiness, and peace.  If you want to be emotionally encouraged and happy, physically energetic, behaviorally pleasant and social, be the “Happy” encourager for someone else begin by eating the orange foods that build up and stimulate that healthy overall feeling.
serveimage-2Biblically, the orange is the color of praise, warfare, passion.  The fire of God   “…I saw as the color of amber, as the appearance of fire…this was the appearance of the likeness of the glory of the Lord…” Eze. 1:27,28  Let the joy of the Lord be your strength.

Find the recipe: Tropical Pineapple Mango Salsa


1) Vitamin A can become toxic because it can be stored in fat cells.  These usually occur when taking artificial supplements.  Getting too much Vitamin A from your diet is more difficult.  So don’t limit your foods.

2) Fat-soluble Vitamins need fat to be assimilated for our body to use.

If you appreciated this information, please let me know and share it with others.


FA Manual page 49

Food Network

Linus Pauling Institute


Sweet Potato Brownies

Sweet Potato Brownies

  • Servings: 9
  • Difficulty: easy
  • Print

Source: Dr. Axe


  • 1 avocado
  • 1 cup cooked Sweet potatoes purée
  • ½ cup applesauce
  • ¼–½ cup honey
  • 1 teaspoon vanilla extract
  • 4 eggs
  • ¼ cup coconut flour
  • 2 tablespoons arrowroot powder
  • ½ cup cacao powder
  • ½ teaspoon sea salt
  • 1 teaspoon baking soda


  • ¼ cup honey
  • ½ cup sprouted almond butter
  • ¼ cup cacao powder
  • ½ cup coconut milk
  • sea salt


  1. Preheat oven to 375 degrees F.
  2. Grease 8×8 pan with coconut oil and line it with parchment paper.
  3. In a bowl, combine avocado, sweet potato, applesauce, honey and vanilla. Once creamy, add in cacao powder.
  4. Add in eggs one at a time.
  5. In a separate bowl, combine coconut flour, arrowroot flour, salt and baking soda.
  6. Combine both mixtures until smooth.
  7. Transfer to greased pan and bake for 25–35 minutes.
  8. While baking, combine the last 5 ingredients listed in a separate bowl and mix until creamy and smooth.
  9. Once the brownies are done baking and have cooled, frost with this mixture.


The Original Pumpkin Pie

The Way the Pilgrims Made It

  • Servings: regular pie
  • Difficulty: easy
  • Print

  • 1 small pumpkin (4-5 inches in height and 18 inches in diameter, sugar pumpkins work great)
  • ¾ cup sugar
  • 3 large eggs plus 4 egg yolks
  • ½ TBS vanilla bean paste or vanilla extract
  • 2 cups heavy cream
  • 1 teaspoon of cornstarch
  • Pinch of salt
  1. Prepare your pumpkin by scooping out the seeds and pulp, place it on a baking sheet, do not put the top of the pumpkin (stem) on the sheet just yet.
  2. Preheat oven to 400 degrees.
  3. In a mixing bowl combine the sugar, eggs and vanilla and whisk until combined.
  4. Add in the heavy cream, cornstarch and salt and whisk until fully combined.
  5. Pour mixture into your prepared pumpkin (allowing about ¾ of an inch space between the filling and the top of the pumpkin and begin baking it.
  6. Bake at 400 degrees uncovered. After 15 minutes, cover the top of the pumpkin loosely with foil and bake another 15 minutes.
  7. Lower oven temp to 375, place the top of the pumpkin on the tray and continue baking for 15 minutes more.
  8. Remove the foil and bake an additional 30 minutes or until a knife inserted into the custard comes out mostly clean.
  9. Turn off the oven, allow the pumpkin to cool for an hour, then place it in your cold garage (loosely covered with wrap or foil) or your refrigerator and allow the custard to set 6 hours or overnight.
  10. When ready to serve, scoop out custard into small dishes (you can even scrape the sides a bit as you scoop it out if you choose to add some pumpkin flavor.


Yellow, The Vision Vitamin

I start this Color Me Beautiful series with the color yellow.

Yellow is the most visible color and is the first color the human eye notices!  Yellow’s stimulating nature and high visibility to the eye is the reason why many road signs are bold yellow (contrasted by black text).  This is another reason why restaurants use the color yellow in their signs.  It is known to stimulate appetite and triggers the feelings of happiness and friendliness, warm like the sun.  Maybe this is why we feel so good when the sun is out.

th-9Likewise, I hope this Color Me Beautiful series stimulates you to introduce and increase your plate with more of the colors of the rainbow.
Imagine with me why certain fast food places use yellow and red colors;  Take Kentucky Fried Chicken (KFC), McDonald’s, Burger King and the other fast food establishments in the image on the left for instance.  These colors are just one marketing ploy that are eye-catching and get your attention to roll in to their establishment for that quick fast food.  Why not stick with real fast yellow food?  Here are some really good reasons why?

Yellows come from The Latin word Lutein lutes means “yellow”.

This plant chemical is geared to protect the eyes by modulating light energy.  The yellow color of the human macula lutea (literally, yellow spot) in the retina
(from Latin rēte, meaning “net”) of the eye is the third and inner coat of the eye which is a light-sensitive layer of tissue. results from the lutein and zeaxanthin it contains.

Lutein nicknamed “the eye vitamin,” is a carotenoid antioxidant phytonutrient (plant nutrient), which ranges from yellow to red pigments.  It is an essential nutrient for normal vision.

Eye protection – The central part of the retina, called the macula, contains macular pigments in which lutein is concentrated. The yellow coloured pigments protect the retina from damage of the photo-oxidative affect of high-energy light.

Heart health – Lutein can also reduce the risk for artery diseases. Studies have shown that persons with the highest lutein intake showed the lowest artery wall thickening.

Skin protection – Lutein can also reduce the risk of skin cancer and sunburn.

Carotene is a pigment that absorbs blue and indigo light, and that provides rich yellows and oranges.

benefits-of-lutein-and-zeaxanthinLutein and Zeaxanthin (fat soluble) are carotenoids that are found in relatively high concentrations in the retina.  Lutein’s yellow color blocks blue (UV) light from absorption.  Because the macula is yellow in colour it absorbs excess blue and ultraviolet light that enter the eye, and acts as a natural sunblock (analogous to sunglasses) for this area of the retina.  Both Lutein and Zeaxanthin helps protect the eye from ultra-violet (UV) damage, and prevents free-radical damage to the retina and the lens of the eye that is associated with diabetic retinopathy, macular degeneration, cataracts, and glaucoma.  Studies have also indicated that lutein improves heart health, protects our skin against UV damage, reduces diabetes induced oxidative stress, and possesses anti-inflammatory and anti-cancer properties.  Lutein and zeaxanthin are found in the liver, ovaries, pancreas, kidneys, spleen, testes, adrenals, and many eye tissues.

002f0eccb487f585c82aa61ff8e6be0cYellow foods are commonly considered the eyesight foods because they contain vitamin A. Beta-carotene, which can be converted into vitamin A, is a component of these foods as well.   Since eyesight is dependent on the presence of vitamin A, it is considered the “vision vitamin.”  Our eyes use the yellow pigment lutein as an antioxidant, especially in the macula, in the center of the retina at the back of the eye contains a lot of lutein.  This protects the eyes from the UV sunlight rays.  It also also seems to lower the risk of developing Age-related Macular Degeneration (AMD).In addition, they may have high levels of vitamin C, and some contain omega-3 fatty acids according to Kasik-Miller, a clinical dietitian at Sacred Heart Hospital in Eau Claire, Wisconsin.

…Natural Sunblock (think yellow/orange-red like the sun) The yellow pigment, lutein, is also known to absorb excess light energy to prevent damage to plants from too much sunlight.  Our skin uses the yellow pigment lutein to recharge the antioxidants that protect the glands that make the oily lubricant that keeps the skin supple and wrinkle-free.  If we consume our leafy greens and other yellow pigment foods, these protective antioxidants protect our skin from oxidative damage.  This is why our ancestors most likely did not use sunscreen lotions.  Antioxidants reduce the risk of many health problems associated with aging, including heart disease, cancer, arthritis, diabetes, cataracts and macular degeneration, Alzheimer’s, Parkinson’s and others.

Click image to follow link

Sunlight is very important for our skin.  Americans tend to be deficient in Vitamin D3 because we are inside more than we are outside. Please visit my Vitamin D Council board for more information about this topic.  Americans are also afraid of the sun lathering up with all those sun screens.  If we are wise and respect the power of the sun, there is no need to buy all those chemically filled sunscreens that short-circuit the benefits of the suns rays that create an atmosphere that brings damage to the skin.  Here are other sunscreen options.

Yellow appears to have important antioxidant functions in the body including vitamin C, beta carotene, and vitamin E that guard the body from damaging effects that can destroy cells and play a role in many diseases

….Yellow was thought to stimulate the nerves and purify the body in light therapy treatment.

…The cream to light yellow crystalline solid (Ellagic Acid) may help protect against cancer by neutralizing the cancer- causing chemicals.  Surprisingly, Ellagic Acid is hidden under the red color of a number strawberries, raspberries, and pomegranates.  It also helps by reducing DNA damage and helps regulate blood sugar response.  But studies of this acid have mainly been done in the laboratory, so its benefits for human health is an unknown.
Yellow lutein may help protect against atherosclerosis (buildup of fatty deposits in arteries), the disease that leads to most heart attacks.
Yellow (under the color green) ~ Lutein

Another interesting fact about yellow is how it is hidden under the top layers of green serveimage-39in your leafy greens – they have 15-47% of lutein, but a very low content (0-3%) of zeaxanthin.  This is why we get the different colors of tree leaves in the fall.  This means that those leafy greens also contain this yellow pigment to bring you all of the great benefits of this beautiful nutrient.  The body cannot absorb lutein without the help of fat, so when eating your leafy green salads or smoothies, include a type of fat like Avocado, coconut oil, or a nut of your choice.

Zeaxanthin – xanthin, a yellow coloring carotenoid present in the retina of the eye and in many plants.

The two major carotenoids in the human macula and retina are lutein and zeaxanthin.  In our periphery vision, Zeaxanthin declines more rapidly than lutein.

On a Spiritual note:  There exists an old saying in American culture: “The eyes are a window to the soul.”  Matthew 6:22 (KJV) says, “The light of the body is the eye: if therefore thine eye be single, thy whole body shall be full of light.”

Let your eyes feast on this yellow that can trigger the feelings of happiness and friendliness, warmth like the sun.

serveimage-38Take care in what you allow your eyes to see.  May the light of the Lord’s words help you to be a light bringing sunshine to someone else as Matthew 5:16 (KJV) says, “Let your light so shine before men, that they may see your good works, and glorify your Father which is in heaven.”

Yellow Fruits & Vegetables and some quantities of either Lutein or Zeaxanthin or both:

  1. Yellow bell peppers – low amount of lutein (12%) but no Zeaxanthin. The highest amount of Zeaxanthin (8% Lutein 37% Zeaxanthin = 45% total) was found in Orange Peppers.  
  2. Yellow zucchini (or vegetable marrow – 30-52%) These compounds help scavenge harmful oxygen-derived free radicals
  3. Yellow tomatoes (39%-sun dried)
  4. Maize (Sweet corn) – (60% of lutein and 25% of zeaxanthin)
  5. Bananas – the banana skin contains lutein (22).  Some people prefer to boil the peel for 10 minutes or so before eating it, putting it through a juicer or blending it with other fruits. In Asian countries, banana peels are cooked with their flesh or fried on their own.
  6. Lemon (10.344ug) – lutein may help protect against atherosclerosis (buildup of fatty deposits in arteries), the disease that leads to most heart attacks.
  7. Squash – (2401.3μg/1 cup) listed in the top ten for lutein and zeaxanthin
  8. Grapefruit (10.169ug)
  9. Mellon – 27.058ug honeydue; 26.25ug cantalope
  10. Apples with skin (28.985ug)
  11. Pears – (78.32 mcg)

NOTE: BEST FOODS FOR LUTEIN AND ZEAXANTHIN: (As noted above, green leafy foods surprisingly contain these beneficial nutrients)  

Kale, spinach (47 mole% lutein), Swiss chard, collard greens, turnip greens, dandelion greens, mustard greens, beet greens, radicchio, summer squash (all varieties), watercress, green peas, persimmons, winter squash (acorn, butternut, etc.), pumpkin, broccoli (22 mole%), brussels sprouts (27 mole%), lettuce (22 mole% – especially dark lettuces), asparagus, corn, green beans, okra, artichokes, green bell peppers.

Try this yummy recipe:  tropical-pineapple-mango-salsa

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Raw Beet Smoothie

  • Servings: 2 smoothies
  • Difficulty: easy
  • Print

Pretty-Raw-Beet-and-Coconut-Smoothie-600-2Author: Kristen Stevens | The Endless Meal
Makes: 2 smoothies
  • 2 medium uncooked beets, quartered
  • 2 cups frozen blueberries
  • 1 cup coconut milk (shake the can well before you open it to mix the cream with the milk)
  • 1 cup water

Note: I used half measurements and added Plexus Slim.  Want to know more about the Beet’s and Carrot’s benefits?  Beets & Carrots



  • Servings: 1 Jar
  • Difficulty: easy
  • Print

Credit: Fablunch

3 Nutella Recipes

Nutella With Maple Syrup
  • 1 cup hazelnuts
  • 1½ tbsp cacao/cocoa powder
  • ¼ cup maple syrup (agave or coconut nectar also work)
  • water (I usually use about ¼ cup)
Nutella With Dates
  • 1 cup hazelnuts
  • 1½ tbsp cacao/cocoa powder
  • 12 dates
  • water (I usually use ⅔-1cup)
Nutella With Coconut Sugar
  • 1 cup hazelnuts
  • 1½ tbsp cacao/cocoa powder
  • ¼ cup + 2 tbsp of coconut sugar
  • ½ tsp vanilla (optional)
  • pinch of salt (optional)

I would like to hear from you.

Choose the one that sounds the best to you by placing your vote to the right and leave a note sounds good.

Or if you have tried all three, please place your vote for your favorite recipe: Maple Syrup, Dates, or Coconut Sugar.