Eat This, Not That…15 Easy Substitutions

When we decide to improve our diet by making better food choices, sometimes we feel that we are limiting ourselves. At the office we watch as people indulge in potato chips and candy while we opt for the crunchy sweetness of an apple. Good job, we are proud that you are making healthy food choices. We can enjoy the things we love while increasing our nutritional content. Our body functions optimally when we avoid processed foods that clog it up. Here are 15 great options that allow you to satisfy those cravings while picking a healthier option.


15 healthy food substitutes

Baked Eggplant Taco Shells for Corn Taco Shells

img_2493Thinly slice an eggplant lengthwise and bake on a cookie sheets for 10-15 minutes at 350 degrees. Fill the eggplant shells with your favorite taco toppings and enjoy. You will be receiving nutritional benefits by substituting the eggplant shells for conventional corn taco shells.

Eggplant: Reduces swelling, clears stagnant blood by dissolving congealed blood and accumulation such as tumors and helps reduce excess bleeding. A rich source of bioflavonoids which renew arteries, prevent strokes, and aid in calcium absorption.

Collard green or lettuce for Flour tortillas

MP5258Instead of using a flour tortilla use a green leafy vegetable as a food wrap.

Lettuce: Dries up damp conditions in the body such as edema and digestive ferments and yeast. Helpful in fighting hemorrhoids, acts as a natural diuretic, and alleviates scant urine and blood in urine. Lettuce is the highest source of silicon of common vegetables (silicon allows the body to metabolize and absorb calcium effectively). Used for increasing mothers milk production. Helps to relax the nerves without impairing digestion.

Banana Soft Serve for Ice Cream

imagesIt is hard to tell the difference between homemade banana soft serve and the fatty alternative.

Banana: Helps with constipation and ulcers if eaten ripened. Bananas eaten before completely ripened will halt diarrhea, colitis, and hemorrhoids. Detoxifies the body, and is useful in helping to overcome drug addictions (especially alcoholism). Rich in potassium and easy to digest, bananas are great for helping with hypertension and high blood pressure.

Zucchini Ribbons or Spaghetti Squash for Pasta

Unknown-2Use a vegetable peeler or a mandoline to make long, thin noodle-like slices of zucchini or spaghetti squash. Skip the boiling and simply bake or sauté the “noodles” for a few minutes. You can use the veggies in side dishes or to replace high-carb pasta in dishes like lasagna. It’s an easy way to cut the calories in your favorite pasta meals and sneak more vegetables into your dinner.

Zucchini: Helpful for stomach and spleen-pancreas, reduces inflammation in burns (apply fresh squash juice to relieve burns), improves circulation and alleviates pain. Summer squashes and zucchini help overcome summer heat, water retention/edema and difficulty urinating. Eat steamed summer squash or zucchini with its skin and seeds to destroy worms in the colon

To prepare spaghetti squash roast it in the oven and pull apart with a fork, spaghetti squash is a great low-carb and lower-calorie substitute for pasta. One squash will make between two and three servings.

Spaghetti squash: Helpful for stomach and spleen-pancreas, reduces inflammation in burns (apply fresh squash juice to relieve burns), improves circulation and alleviates pain. Summer squashes help overcome summer heat, water retention/edema and difficulty urinating.

Quinoa Porridge for Processed Cereals

quinoa_porridgeThere is really nothing good about processed cereals. Try quinoa porridge which will give you a boost of  sustainable energy to get you through the morning.

Quinoa: High in protein, a good source of iron, B vitamins, vitamin E, and has more calcium than milk. Tonifies the kidneys and the pericardium functions. Here is an easy recipe for a energy packed breakfast.

Quinoa Porridge

 1/2 cup quinoa, rinsed

  1 1/2 cup coconut, hemp, almond or rice milk

1/4 tsp. vanilla extract

1 dash cinnamon

1 Tbsp. maple syrup

1/4 cup blueberries

1 Tbsp. pecans, toasted and coarsely chopped

Bring the quinoa, milk, vanilla, cinnamon and maple syrup to a boil, reduce the heat and simmer, covered until tender, about 15 minutes. Mix in the blueberries and top with the pecans.

Nutritional Yeast for Cheese

images-3Nutritional Yeast is one of the few non-animal sources of B-12, it is rich in folic acid and many other nutrients and amino acids.  This is not your typical yeast and is free of the Candida Albicans strain, making it safe for those concerned about candida. Instead of topping that taco with cheddar, try a sprinkle of nutritional yeast for a cheesy flavoring and much less fat.

Baked Kale or Beet Chips instead of Potato Chips

images-4Potato chips are empty calories for the body to process. Instead give your body a crispy kale or beet chip to satisfy that craving.

Kale: Eases lung congestion, benefits the stomach, and good for anemic/weak persons. Abundant in sulfur and can be used to help those with stomach and duodenal ulcers (make fresh juices of kale and other veggies). An exceptional source of chlorophyll, amino acids, calcium, iron, and vitamin K, and can meet most of your daily nutrient requirements in these areas.

Beet: Strengthens the heart, improves circulation, purifies the blood, benefits the liver, helpful for those with anemia, moistens intestines and promotes menstruation. For hormone regulation during menopause, use in conjunction with carrot and chlorophyll rich foods (greens) to impart hormone balance. Helps those with liver stagnancy and liver ailments, as well as constipation, nervousness, and congestion with the vascular system. Rich in silicon, which increases the bodies ability to absorb calcium.

Dried fruit for Candy

6-assorted-dried-fruit-lgnAs far as nutritional content is concerned, candy is about as bad as it can get. Loaded with unhealthy refined sugar, candy offers nothing beneficial to the body, only empty calories. Despite the fact that refined sugar is firmly linked to obesity and diabetes, the average American citizen still consumes 24.7 pounds of candy each year! To counter candy cravings, try switching to dried fruit alternatives, like figs, apricots or dates. While still on the sweet side, these dried fruits are full of fiber and important minerals like potassium.

Rolled Oats for Bread Crumbs

UnknownInstead of using salt-laden bread crumbs, opt for rolled oats with a little seasoning. Oats are high in fiber and healthy carbohydrates, and like all whole grains, they’re packed with nutrients like B vitamins, iron and fiber. Oat can restore nervous and reproductive systems, while removing cholesterol from the digestive track and arteries. They are rich in silicon which helps renew the bones and connective tissue. Cooked oatmeal once cooled has been used to soothe burns of the skin (make a paste with water and oats and apply to affected area).

Soda Water for Tonic Water

Unknown-1Here’s a healthy swap for those nights you’re out on the town. If you’re drinking cocktails, ask the bartender for soda water instead of tonic. Tonic water is high in sugar, while soda water contains none. Also consider adding less juice and more soda water to your fruity drinks to cut your sugar content.

Nuts for Croutons in Salads or Granola in Yogurt

Unknown-3Unsalted nuts pack flavor and crunch and give dishes a nice boost of protein. Instead of high-fat, salty croutons in salads or super-sugary granola in yogurt, substitute a handful of nuts. Walnuts and almonds are our heart-healthy favorites. Just don’t go overboard — a small handful is high in calories.

The best way to eat seeds or nuts is to soak them overnight in water to initiate their sprouting process. This makes the proteins and fats more digestible. Drain the water and dry them, eat them raw or lightly roasted. Store hulled seeds in dark glass bottles in cold places. Do not store in plastic, as the oil rich food combines with plastic to form plasticides.

Nonfat Greek Yogurt for Mayo or Sour Cream

images-5Nonfat Greek yogurt has far fewer calories and fat than mayonnaise or sour cream, but its consistency is quite similar. Next time a recipe calls for either of those fattening ingredients, try using the yogurt instead. You may want to play around with spices and seasonings, but by making the swap, you can cut the fat while adding an extra punch of protein.

Applesauce for Oil, Butter or Sugar

images-6Applesauce is a healthy baker’s best friend. Not only does it add sweetness to recipes, but it does so with significantly fewer calories than sugar. And without butter, you’re cutting the saturated-fat content of baked goods like muffins, breads and brownies. Not to mention the added dietary benefits of added fiber.

Bulgar Wheat or Quinoa for White or Brown Rice

ING-bulgur-wheat_sqlYou will hardly tell the difference in consistency or taste when substituting bulgar wheat for rice. Bulgar wheat is high in fiber and protein, and low in fat and calories, bulgur wheat is another food that offers bulk and nutrients to fill you up without adding pounds. One thing to keep in mind, a cup of bulgur wheat has fewer calories, less fat, and more than twice the fiber of brown rice.

Cauliflower Mash for Mashed Potatoes

555859_595124570515757_751786243_nCauliflower mash is quick and easy to prepare. Simply steam the cauliflower in water. Transfer the steamed cauliflower to a food processor and pulse to the consistency you like. Season with salt and pepper and serve.

Cauliflower: Packed with phyto-nutrients that help prevent prostate, ovarian and cervical cancers. Cauliflower is rich in vitamin C and has good amounts of vital B-complex vitamins. It is also a good source of minerals such as manganese, copper, iron, calcium and potassium. Plus it is low in calories.

Farm Match

There is nothing more important than our health. When we are healthy, we are happy and the world is full of possibilities. When our health is waining there is nothing we want more than to be healthy again. With the news of fake and contaminated meat hitting the market and the danger of eating pesticide and herbicide laden produce, it is important to choose wisely that which we consume.

Popeye was on to something downing spinach by the can full. Today we would have to eat over 50 cans of spinach to get the same nutritional content that was once found in one can of the green stuff. Most produce is picked weeks before it is ripe. A tomato picked two weeks before it is ripe is missing 400 micronutrients. That is a substantial difference.

Scientific American reported, the U.S. Department of Agriculture nutritional data from both 1950 and 1999 for 43 different vegetables and fruits, finding “reliable declines” in the amount of protein, calcium, phosphorus, iron, riboflavin (vitamin B2) and vitamin C over the past half century.

A key to maintaining health is found in providing our body with the proper nutrition it needs to function. Our modern day diets consist of highly refined denatured, processed , genetically modified, irradiated, factory food packed full of calories and lacking in the building blocks of life. America is the most over feed and undernourished country in the world. We do not need free medical care, aka free sickness in this country; we need to get back to our roots. Go local and buy local to get the most nutrient dense food possible to sustain health.

Stop and think for a moment, how many farmers do you know in your community? If food production stopped today, how long would you be able to provide for your family? If you are like most Americans today, the answer is you don’t know a farmer and you would starve to death in a matter of a few weeks. That is a scary reality.

Now there is a solution. By knowing farmers and co-ops in your area, you can have access to the most nutrient dense food straight from the vine to your table. is linking farmers, farmers markets and co-ops to consumers nationwide and will be expanding worldwide soon.  We can go online today and search for a farm near our home and get farm fresh food directly from the source. It’s as easy as going to searching your zip code and voila, you will find anything from meat, to eggs, dairy or produce produced in your community. If you know a farmer, farmers market or co-op let them know that they can put their farm on the map in a matter of minutes by clicking the big blue button at the top of  As a consumer you can also put yourself on the map and fill out your food profile declaring the food that is important to you and your voice will be heard in your community and around the globe.

Now go to and look up your zip code and add yourself to the map. Then share this article with your friends and lets take back our food supply one community at a time, starting with the community you live in.

Resource for stats:
Scientific American

This article was published in Freedom’s Phoenix October 4, 2013 magazine. Check out Freedom’s Phoenix.


Are GMOs Safe?

October is Non-GMO month.  GMO stands for Genetically Modified Organism.   There is a lot of debate surrounding GMOs. Many consumers are concerned about the safety of the food they eat and the water that they are drinking. One of the pressing issues on my list is if our food supply is being changed without knowing the long-term effects to the planet or our DNA.

The following 9 crops are GM:

1. Soy
2. Corn
3. Cottonseed
4. Canola
5. Sugar Beets
6. Papaya
7. Zucchini
8. Yellow Crookneck Squash
9. Alfalfa

Together lets create awareness around the importance of GMO labeling.  Some things you can do today are to go local and buy local.  Know your farmers and how your food is grown. Know what the PLU on your food stands for. This PLU will alert you if the food you consume is organic, conventionally grown or genetically modified. Do your research and be an informed consumer.


Sources referenced in the video:

Future of Food
Genetic Roulette
Seeds of Deception
Symphony of the Soil
The World According to Monsanto

To keep up to date on all things GMO check out the Non-GMO Project.

To connect with a farmer, farmers market, co-op or other consumers in your area visit Farm Match.


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June 1, 2013

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Is Gluten Making Your Face Break Out?

I travel about 300 days a year, speaking all over the globe.  On a recent trip through Asia, I noticed my face was breaking out in a manner that is rare.  I took a deep breath and a second to think about why my face was reacting this way.  Now, many factors could have been at work such as: the water I was using to wash my face, the exposure my skin was getting from being in big cities with lots of pollution and the alterations in my diet.

I found the changes in my diet were the key component as to why my my face was breaking out.  I went from not eating much gluten in the form of bread and pasta to eating it everyday, at every meal.  Bread with breakfast, noodle bowls for lunch and dinner.  My body was waging a full on autoimmune response to the “gluten invaders”.

Is Gluten Making Your Face Break Out?

We all know that avoiding excess sugar is important, one of the reasons being that it disrupts the proper functioning of hormones, promotes weight gain and is highly addictive.  Many of the carbs we consume each day are taken in by the body and converted into sugars which are then stored in the body as fat.  Gluten can cause issues in the small intestines such as an impairment in digestion and poor nutrient absorption since the body is unable to get the nutrients it needs from the good foods we are eating.  When the body cannot properly digest the gluten, it is considered an invader by the body and the white blood cells begin to attack, increasing inflammation and the cycle quickly spirals downward.  In some cases, like when you cut your finger, inflammation is a sign that the body is working on your behalf; however it becomes very dangerous when inflammation is chronic and systemic.

Breakouts can be hormonal reactions which create excess sebum production, which in turn blocks pores and creates an overgrowth of bacteria.  Over time, breakouts can be a key indicator of blood sugar issues and can indicate chronic inflammation.  When we indulge on occasion, our bodies can typically handle the gluten unless you are one of many people who have gluten intolerance or severe gluten sensitivities.

Gluten is everywhere.  Gluten is a protein found in wheat, rye and barley; gluten is usually the main ingredient in grain-based products like breads and pastries since it allows flour to rise.  Gluten-free products are making a presence in the market today as a large portion of our society is becoming gluten intolerant. Replace foods containing gluten with whole foods, not the processed alternatives.  If you are going to eat a highly processed diet, make sure to add NutriVerus™ powder to your food so that your body gets the nutrients it needs to function properly.

If your face breaks out, it doesn’t necessarily mean you have a gluten sensitivity or are gluten intolerant; however I would highly encourage you to take a second to look at your diet by creating a food journal.  Record your food consumption, eating habits and your body’s reaction to your choices. Over time, your entries will assist you in identifying problematic areas.

If you have questions or need some helpful tips do not hesitate to contact us. To order NutriVerus™ powder click here.

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