Your Personal Online Healthy Eating Coach

Archive for the ‘Healthy Eating Tips’ Category

Healthy Produce: Purchase vs. Grow Your Own

Comments Off on Healthy Produce: Purchase vs. Grow Your Own

Are you concerned with the quality of your organic food?

I know I sure am.

It’s not bad enough that the quality of organic food is declining and the organic standards are being weakened. Now Whole Foods Market is implementing a new rating system that can give non-organic, pesticide-laden produce a higher rating than USDA certified organic produce.

This is maddening.

What can you do about it?

Grow your own food.

Don’t worry if you don’t have a green thumb or don’t have a lot of time.

I have failed at gardening year after year after year. This year was my last ditch effort. After attending an event where there were numerous organic gardeners giving free advice and selling the best organic plants and amendments, I decided to give it another shot. I bought one zucchini plant, then went out on a limb and bought a cucumber plant a couple weeks later.

The zucchini started dying first. I struggled to figure out why. I adjusted the watering, worm castings and organic fertilizer that was highly recommended by the organic gardeners who gave me what seemed like no-fail advice. It just kept getting worse and worse. Then the cucumber plant also started dying. I was at wits end. I didn’t know what to do. I just knew I wanted to grow my own food from now on and I was going to figure out how.

I saw an ad online for an Aerogarden, a hydroponic growing system compact enough to keep on your counter indoors … and they guaranteed their seeds would grow or they would replace them. I thought it was worth a try, so I bought one. To make a long story short, it did grow, but it was such a cramped space that the lettuce and herbs did not produce as bountifully as if they had more space. I expected to be able to stop buying lettuce and herbs and make my salads exclusively from my Aerogarden. That was not the case. While I was getting small amounts every day, I still had to supplement my salad greens and herbs with those I bought.

I was again frustrated. Even though I was growing my own food, it did not measure up to my expectations of how much I would be harvesting daily.

One day while walking through the farmer’s market, I came across a vertical, aeroponic growing system that uses no soil, waters itself automatically, uses 90% less water than conventional gardens and you can grow year round.

I was interested.

I bought a Tower Garden and have not only put plants started from scratch into my new garden, I took the lettuce and herbs that didn’t have enough room in the Aerogarden, that had just about outlived their useful life, and put those in my Tower Garden. They have continued to grow much taller than would have been possible in the Aerogarden and have even started sprouting new growth at the bottom of the stalk of one of the lettuces.

I was going to take my dying zucchini and cucumber and put them in the Tower Garden too. Unfortunately, the zucchini was too far gone. It was dead. However, the cucumber seemed like it might have some life left in it. So, that went in the Tower Garden. It’s been about three weeks and it has very slowly shown new growth at the end of the plant. I wasn’t sure if it was going to make it. Then just yesterday, at three places along the stem where all the leaves and flowers had dried up and fallen off, I noticed new leaves sprouting … on a part of the plant that I had thought was dead. My cucumber plant is coming back to life.

Just a week ago I went to a presentation where I was able to pick up some seedlings for my TG. It’s been amazing and very fulfilling to watch these plants grow.

Anyone can be a successful gardener. If I, an infamous plant-killer for many years, can grow a healthy, nutrient-dense garden, anyone can.

If you are local to San Diego County, you’re invited to come to an event at my office in Escondido on Friday, June 19 at 6 p.m.

Get more info and directions here.

If you’re just too far away to come, check out my website and contact me if you have any questions.

It is more important now than ever to have safe and healthy food and now you can grow your own whether you’re a seasoned gardener or a plant-killer like me.

Click here for info on the Tower Garden event at my office.

Click here to learn more on my website.

9 Health Benefits of Celery

Comments Off on 9 Health Benefits of Celery

Celery is a nutrient dense powerhouse of nutrition.

It is rich in fiber and antioxidants and contains a wide variety of vitamins and minerals. A rich source of vitamin K, it also contains vitamin A, the B vitamins B1, B2, B6, folate and vitamin C. In addition, it’s a good source of dietary potassium and sodium, essential minerals that your body needs. Note that sodium is not the bad guy when you eat the right kind and in the proper balance.

Celery …

  • helps fight bad breath
  • is good for your heart; it can lower your blood pressure.
  • is good for your digestion
  • has anti-cancer properties; contains compounds that help prevent cancer and stop growth of tumor cells
  • has anti-fungal properties
  • contains anti-inflammatory compounds; it may help reduce joint pain and soothe the nervous system
  • contains diuretic compounds; it is helpful with bladder infections and urinary tract infections
  • can reduce uric acid levels and eliminate gout attacks
  • may help migraines

Celery can be eaten raw, added to salads, fresh homemade juice or smoothies. Also, you can add it to soups and stir-fries. Eat it as a snack by itself or with your favorite nut butter. It’s nutritious and delicious.

Juicing vs. Smoothies

Comments Off on Juicing vs. Smoothies

Which is better?

It depends on your health goals

If you want the most nutrients per glass, you’ll want to juice. Ninety-five percent of the vitamins, minerals and enzymes we need are in the juice of raw vegetables and fruits. The emphasis should be on vegetables 5:1 over fruits. This highly concentrated mega-cocktail of nutrients enters your bloodstream rapidly and by-passes your digestive system. Your digestive system gets a rest and your body gets a power-packed infusion of nutrients.

When you juice, you are not getting the fiber – just the vitamins, minerals, antioxidants and enzymes. You get the nutrition without the fiber. If you don’t have enough fiber in your diet from fresh whole foods, this might not be the option for you.

On the other hand, when you have a smoothie, you get vitamins, minerals, antioxidants, enzymes and fiber. The nutrient density is less than what you get in freshly made juice, because the quantity of produce you use in a smoothie is significantly less than when you make juice. However, you get all the fiber from the vegetables and fruits you use in a smoothie. Like with juice, I recommend vegetables 5:1 over fruits. Fruit smoothies are high in sugars and most people could use less sugar in their diets, even if it is from whole foods.

Both freshly made juice and smoothies can be healthy choices. It’s a matter of what your health goals are.

Here’s the recipe for the juice I make every day from all organic produce:

4 ounces of green juice from cilantro, parsley, collards and kale
1 inch piece of fresh ginger root
half a cucumber or enough to make 4 ounces of cucumber juice
1 small beet or half a medium beet
2 carrots (the carrots and beet should make about 4 ounces)
4 ounces of celery juice (about 3-4 ribs)

Squeeze the juice of half a lemon into the bottom a large mug, then pour in the juice and stir.


10 Banned Foods That Every American Should Stop Eating

Comments Off on 10 Banned Foods That Every American Should Stop Eating

10 Banned Foods to Avoid

Are you eating food that’s already banned in other countries but is still allowed to poison and kill Americans? Learn these pernicious ingredients and common foods through this infographic. Use the embed code to share it on your website.

<img src="" alt="10 Banned Foods to Avoid" border="0" style="max-width:100%; min-width:300px; margin: 0 auto 20px auto; display:block;"><p style="max-width:800px; min-width:300px; margin:0 auto; text-align:center;">Are you eating <a href=""><strong>"food that's already banned"</strong></a> in other countries but is still allowed to poison and kill Americans? Learn these pernicious ingredients and common foods through this infographic. Use the embed code to share it on your website.</p>

Health Benefits of Beets

Comments Off on Health Benefits of Beets

Two vegetables in one! That’s what you get with beets … the root and the leafy greens. Both are power-packed sources of nutrients and fiber.

Beets are good for your heart. They lower blood pressure and cholesterol as well as homocysteine levels in the blood. In addition, they increase the oxygen-carrying capacity of the blood.

They fight inflammation and help support your body’s detoxification systems, aiding in cleansing the liver and purifying the blood.

Beets have anti-cancer properties when eaten raw.

They boost stamina and have anti-aging effects.

Beet greens are a good source of Vitamin C and carotenoids which are converted into Vitamin A in the body.

The beet root is a good source of the B vitamins, including folate (raw beets), as well as iron, manganese, copper and magnesium and some vitamin K1.

Both the greens and the root can be eaten raw or cooked, as well as used in fresh juice or smoothies. In fresh salads, the greens can be used in place of lettuce and the root can be grated.

Although beets are high in sugar, they have a medium glycemic index of 64.

Beets are not listed on EWGs list of Pesticides in Produce. However, since they are a root vegetable, they will pick up toxins that might be in the soil. So, my recommendation is to buy organic or from a local farmer whose soil is uncontaminated.

Health Benefits of Kale

Comments Off on Health Benefits of Kale

Kale is a power-packed, nutrient dense leafy green vegetable … a superfood.

It is rich in vitamins, especially A,C and K.

Also a good source of minerals, especially calcium, potassium, copper and MN.

In addition, kale is a rich source of omega-3 fatty acids.

It contains fiber too.

A good source of antioxidants, it helps protect your body from free radical damage and enhances immune function, helping you to stay healthier.

Kale is anti-inflammatory.

It is good for your heart, your vision and your skin.

Delicious steamed or stir fried and seasoned with a little Celtic Sea Salt and lemon juice.

It can also be used raw in salads.

Good for green juice or green smoothies.

Kale chips make a great snack instead of potato or corn chips.

Kale is one of the “Dirty Dozen” so you want to make sure you buy organic.

Health Benefits of Asparagus

Comments Off on Health Benefits of Asparagus

Asparagus helps the body build red blood cells and strengthens your blood vessels.

It stimulates the kidneys and is good for the liver, skin, bones and ligaments.

Green asparagus is a very rich source of vitamin A.

It also contains the B vitamins and vitamins C and E.

It is high in chlorophyll and fiber, as well as potassium, iodine and zinc.

Steam with the tips up and more vitamins B and C will be preserved.

White asparagus has fewer nutrients than the green. It has no vitamin A.

Purchase organic or conventional since asparagus is on EWG’s “Clean 15” list.


Have You Fallen for the Food Con?

Comments Off on Have You Fallen for the Food Con?

In your quest for eating healthier foods, have you noticed that there’s a lot of contradictory information about what’s healthy and what’s not? There are a lot of food myths, many of them intentional.


Do I mean that there are sources of healthy food info that are purposely lying to you about what is healthy and what is not?

Yes. That is exactly what I mean.

You can see this played out perfectly in the movie, Fed Up. If you haven’t already seen the movie, I highly recommend it.

Fed Up

To rent it from for $3.99/$4.99 HD, click here. Your rental is good for a month, i.e. you can start watching it any time in the month after your rent it; but once you start viewing it, you have 48 hours to finish it, i.e. your rental ends 48 hours after you start viewing.

To purchase it on for $9.96, click here.

I don’t want to give too much away, but the movie kind of leaves you hanging at the end… wanting for more info… What do I do?  How do I do it? How can I stick with it?

I want to continue the conversation with you where Fed Up left off. What do you want to know? What kind of help/support do you need? How can you succeed at consistently making healthy food choices and loving it?

I am going to do this on my Healthy Eating Advisor Facebook page. Like my page, then you can join in on the conversation.

If you know anyone who could benefit from good solid guidance on what’s healthy to eat and what’s not and how to stick with it so that your health improves and flourishes, please share this message with them.

There is so much misinformation about food in our society and our health has been devastated by it. Diabetes, heart disease, cancer, obesity are all lifestyle issues and can be helped and even reversed in many cases with proper diet and lifestyle changes.

So, are you up for the health of your life? Please join in on the conversation at my Healthy Eating Advisor Facebook page.

First, Watch Fed Up.

Then come over to Facebook, like Healthy Eating Advisor, and join in the conversation.

This is all about helping you sort out fact from myth and misinformation, how to implement healthy food choices, how to like healthy foods, some delicious healthy food recipes (yes, healthy food really does taste good) … whatever you need, ask and we’ll discuss it, provide tools and info to help you feel better, live longer and healthier. This will be a support system for you where you will find others, like you, who want to eat healthier and be healthier, even if those around you don’t.

I understand that often you succeed or fail based upon whether you have support in what you are doing. Let Healthy Eating Advisor Facebook page be your support system and let 2015 be your start to a healthier you.

See you on Facebook!

News Release

Comments Off on News Release

Hidden Poisons In Your Food

It’s getting harder and harder to make healthy food choices these days. Deceptive marketing and misleading labeling are commonplace. Some critical information necessary for you to be able to make truly healthy choices is legally absent from the label. It’s almost impossible for the average consumer to know what’s really healthy to eat.

You really need to be a food detective to give yourself half a chance of choosing foods that promote rather than destroy your health. However, there is so much misinformation about what is truly healthy that even the best investigators can be fooled. A number of experts and organizations that claim to provide genuine facts to help consumers stay healthy are guilty of spreading half truths.

Most people don’t have the time or desire to spend hours upon hours researching the literature to discover the truth about the food they eat. And even if they do, few know how to tell if a study is biased and provides incorrect information. For example, one study may say soy is healthy and healing. Another says it’s harmful. Other examples of controversial foods or food ingredients with conflicting messages about healthfulness include canola oil, meat, high fructose corn syrup and aspartame.

So, what’s a person to do?

The key is finding a few honest and reliable resources that you can trust to provide accurate and truthful information.

One of those resources is Food Additives: A Shopper’s Guide To What’s Safe & What’s Not. It has stood the test of time. Soon to be released in its seventh edition, the 2013, 20th Anniversary Edition has grown from a 64-page pamphlet listing only food additives and their safety ratings to a 144-page book that gives information on …

  • how to read labels
  • how to identify and avoid genetically engineered foods (GMOs)
  • why Generally Recognized As Safe (GRAS) does NOT mean an additive is safe; and why many GRAS additives are NOT safe
  • identifying additives that are potential carcinogens
  • how to identify irradiated foods and why they should be avoided
  • what those pesky little stickers on produce items mean
  • food additives that are not listed on the label

Everyone needs to know this information if they want to be healthy. The book is pocket sized and easily carried with you to the grocery store when you shop.

The author, Dr. Christine H. Farlow, D.C., has been actively investigating and researching the safety of food additives since 1991. She is committed to finding the truth about these chemicals, many not adequately tested and used far too often, in the food we eat.

Her interest in the study of ingredient safety started with the “Healthy Eating” classes she held in her office. It accelerated in December 1990 when her dad was diagnosed with cancer.

Farlow is a Doctor of Chiropractic with a specialty in Nutrition. She practices chiropractic and nutritional counseling at her office in Escondido, CA, and also does telephone consultations. Counseling patients since 1984, she is a veteran at teaching people how to make healthy eating and lifestyle choices.

Food Additives: A Shopper’s Guide … can be ordered online at or on Farlow can be contacted through her website,

Do You Eat Any Of These Foods?

Comments Off on Do You Eat Any Of These Foods?

Besides being unhealthy because of their chemical additives, highly processed, nutrient deficient and GMO ingredients, they are loaded with excessive calories.

Fast Food Items with 1000 Calories and More
How Many Calories Counter

For healthier choices, you can make your own fast food at home.

Use organic, grass fed beef for your burgers.

Cut your organic potatoes into French fry size pieces. Place on a cookie sheet greased with coconut oil and bake them at 350 degrees F. Better yet, use sweet potatoes instead of white potatoes.

Healthy Snacks and Finger Foods

Non-Dairy Blueberry Ice Cream

Tasty Veggie Dip

Healthy Snacks Your Whole Family Will Enjoy

Carob Coconut Candy

Get more healthy recipes here.

So, you see, healthy eating can be delicious and tasty. And it doesn’t have to take a lot of time to prepare. Try these recipes. Enjoy them. Your body will love you and you’ll be healthier for it.