Eat Yourself Thin! with The Top 3 Fat-Fighting Fats

Good news. Fat is your friend.  Forget anything you’ve ever read, been told, or been bombarded with on the supermarket shelves. Fat and cholesterol are vital for your health and wellbeing.  Pretty good news, huh?

The key is to eat the right fats, in moderation.  Fats support healthy hormones, promote skin regeneration, reduce sugar cravings, keep you fuller for longer, burn (yes, I said burn) body fat, support brain health, boost energy levels and metabolism, protect your immune system, and optimize your health.

Low-fat products, one of my favourite topics, are just plain-old dodgy.  You have every right to ditch them from your fridge.  In order to have the fat removed,they process the normal (full-fat) product by applying heat, which begins to destroy the nutrient content. Then the fat-soluble vitamins present in the product are also removed along with the fat.  Vitamin A and Vitamin D, for instance, are fat-soluble, so in order for your body to absorb these vitamins you actually need a little fat in your food.

To make matters worse when they sell low-fat products they need to put back in the vitamins that have been removed, so they toss in synthetic vitamins.  The body doesn’t know what on Earth to do with these random synthetic vitamins; it doesn’t recognise them and simply cannot absorb them because the food still lacks fat!

Full-fat products are not only tastier, they are more natural and are better for your health and wellbeing. Plus, you often eat less, because they fill you up. Think of yoghurt. Is there anything better than a dollop of thick, creamy Greek yoghurt?  Runny, fluro pink, strawberry flavored, low-fat yoghurt you could drink through a straw  just doesn’t compare.

The French are onto something; they have some of the most beautiful fatty foods in the world (think cheeses and rich meats), yet they are a skinny nation because they only eat a little at a time.

Back to my point. There are three types of fats: unsaturated, polyunsaturated and monounsaturated, and all are necessary, though some are needed more than others.

1. Saturated fats include butter, lard, dairy products, milk, and coconut oil.
2. Polyunsaturated fats are found in salmon, tuna, walnuts and vegetable oils like corn oil and soybean oil.
3. Monounsaturated fats can come from avocados, olive oil, peanut oil, and sesame oil.

I do want to point out that of the saturated fats, some are better than others. Plant-based fats, like coconut oil, have amazing fat-burning and immune-boosting properties, unlike other saturated fat products that are very high in cholesterol.

So what does this mean for you?  Well, you’ve gotta jump on the polyunsaturated and monounsaturated fats bandwagon.

Saturated fats are the ones you want to limit, as they’re linked with chronic conditions such as heart disease.  Trans fats are ones you really want to dodge, at all costs.  They’re heavily processed and chemical-ridden, which not only contributes to weight gain around the middle, they also put stress on your liver, contribute to potential hormone imbalances, and can lead to chronic conditions.

Trans fats are typically laden with sugar, making them even more detrimental to your health, hormones, nervous system, and of course your waistline.  Trans fats are usually found in fried foods and takeaway, including hot chips, (French fries) cakes, and doughnuts.

Plus sugar is the major culprit in weight gain and obesity, as well as numerous chronic diseases.   There are natural sweeteners found in nature that make great alternatives to sugar. Try xylitol and stevia, which you should be able to buy from your local health store.

The Top 3 Fat-Fighting Fats

Coconut Oil

• Antibacterial benefits
• Boosts your immune system
• Easily digested – your gut loves it!
• Fabulous to cook with as it can withstand high temperatures, meaning it doesn’t become damaged during cooking or frying and turn carcinogenic like some other oils

Try adding a teaspoon of it to a green tea, or cooking your eggs or meat with it.

Avocado

• Supports a healthy heart
• Controls blood pressure
• Supports nervous system and mood

Try adding ½ an avocado to salads, spreading it on toast or even eating it by itself with a good crack of pepper on top.

Cacao – Raw, Unprocessed Chocolate

• Boosts your mood –contains a naturally occurring stimulant, theobromine
• Supports healthy hormones & promotes fertility
• Reduces spasms, including headaches, migraines, and stomach cramps.

Try adding a teaspoon of cacao nibs to your muesli, salads, or even desserts.

Here’s a recipe you might want to try.

Raw Coconut Cacao Truffle Balls – Recipe

These truffle balls are a delicious and guilt-free way to blend nutrient-dense foods together.   They’re also a great way to up your fat intake, which as you know by now is crucial for your health and wellbeing.  These truffles are perfect as a snack, to share with friends at a dinner party, or even give to the kids, if you’re willing to share. This recipe makes about 15 truffle balls, depending on the size you make them.

Ingredients:

• 1 cup cacao powder and 1 extra teaspoon of cacao powder for dusting
• 1 cup coconut oil
• 1 cup coconut butter
• 1 cup almond butter
• 12 dates, pitted
• ¼ teaspoon of ground cinnamon
• 3 tablespoon of finely shredded coconut

Method:

1. Heat coconut oil and coconut butter in a saucepan, until melted.
2. Blend the dates with a teaspoon of water, until they are a smooth paste.
3. Combine oils, date paste, and all remaining ingredients, except for shredded coconut, in a mixing bowl. Mix well.
4. Pour the shredded coconut and cacao powder on a plate.
5. Shape the mixture into bite-size balls, by rolling them between your hands.
6. Roll the balls in coconut & cacao powder.
7. Place truffles on a tray and store in the fridge.

Recipe for grilled veggie skewers

Winter is finally coming to a end, and there is nothing like melting frost to send your thoughts yearning for sunnier skies, fresh fruity smells, and that crisp spring breeze. So while you are getting your mind psyched for either spring-cleaning or spring break, why not take out that griller and prep up for an outdoor barbecue? This grilled vegetable recipe just might do the trick, and it’s perfect for everyone, vegetarian or not.

This meal is low in saturated fat and cholesterol while being high in dietary fiber, antioxidants, and phytonutrients. From the vegetables alone, depending on how many servings you eat, you are getting your essential recommended daily allowance of protein, vitamin A, vitamin C, vitamin B6, folate, iron, magnesium, phosphorus, potassium, zinc, copper, and manganese. And because a substantial amount of olive oil is used in this recipe, you’re getting one of the good kinds of fat—one that is high in vitamin E.

If you don’t think you are getting the essential protein, think again. Broccoli provides 26% of the protein in your caloric ratio; Zucchini provides 18%. Servings of both cover almost half the ratio you need. Eat more and get more protein! Compare the above with a grilled pork patty where you get only 17% of the protein in your caloric ratio, with 81% of that ratio from fat.

So here’s to the coming change in season and to your good health!

For the Barbecue

• Bamboo Skewers
• Broccoli Flower clusters – 1 stalk clusters separated
• Eggplant – 1pc. sliced
• Zucchini – 1pc. sliced
• Tomatoes – 1pc. sliced
• Onions – ½ pc sliced
• Green Bell Pepper – ½ pc. sliced
• Olive Oil – 15 ml
• Ground Pepper – as needed
• Salt – as needed
• Garlic – 2 cloves – minced
• Fresh Thyme – 1 sprig – minced

For the Vinaigrette

• Balsamic vinaigrette – 30ml
• Garlic – ½ clove
• Garlic oil – 25g
• Salt – as needed
• Pepper – as needed
• Honey  – 15ml

Recipe Instructions

1. Drop the broccoli, eggplant, and zucchini in boiling water for about 3 minutes, just enough time to soften them up a bit. Drain, making sure no excess water is left.
2. Toss all of the barbecue ingredients together (except for the bamboo skewers of course).
3. Let marinate for 10-30 minutes.
4. Ease each sliced or chopped piece onto the bamboo skewers.
5. Grill until vegetables are slightly crisped and some parts golden brown.
6. While grilling whisk all of the vinaigrette ingredients together.
7. Pour over your barbecue while warm.

In my ten years of eating raw, I can tell you from firsthand experience that desserts are the most difficult raw dishes to prepare. Through a miserable number of trials and errors over the years, I’ve got many raw desserts like cheesecake, brownies, cherry sorbet, and coconut macaroons down to an artful science.  Pumpkin pie, on the other hand, was always a challenge for me. In the times I attempted to prepare this gourd pie, it always came out tasting bland, dry, and unappealing. It wasn’t until my close friend, who is also a raw foodie, recommended I try her recipe that I finally made some headway with my homemade raw pumpkin pie.

One of the common misconceptions about raw desserts is that they don’t taste good. On the contrary, cooking raw is delicious. All you have to do is use high-quality ingredients, stick to the accurate measurements, and taste as you go.  If something doesn’t taste quite right, trust your gut and tweak it. If you think your dessert needs an additional ingredient, go ahead and add it! Like an artist’s painting, raw food desserts are supposed to be unique to each artisan.

For those of you who are raw foodies or are trying to incorporate more raw foods into your lives, Thanksgiving can be a tough holiday to endure. Everything from the savory turkey, warm yeast rolls, and sweet pecan pie can derail all your efforts to eat raw. With this delicious raw pumpkin pie recipe, however, you’ll be all set for your Thanksgiving dessert. Not only is it filling, it’s insanely delish! Try this pumpkin pie out during the holiday or any ol’ time you have a craving for this classic dessert.

Raw Pie Crust Recipe

2 ½ cups pecan flour ¾ cup coconut oil, cold
1 teaspoon salt
1 tablespoon sugar

Okay let’s start with the crust! Start by placing the flour, salt, and sugar in an electric mixer bowl and mix on high for 30 seconds. Next, add the coconut oil and mix until the crust forms a solid, cohesive mixture. Don’t worry if you see a few crumbles though. If necessary, add a little more oil or water to solidify the crust.

Dust a clean surface with a pinch of flour and place the crust on the dusted surface. Using your hands, knead the crust into two flat ball shapes, (keep in mind: this pie makes enough for two crusts) wrap in plastic wrap, and place them freezer until you’ll ready to use them. When you’re putting your pie together, pull out one of the crusts, and using a rolling pin, flatten it out into the shape of a large circle (aka pie crust). Have flour on hand to prevent the crust from sticking to the surface. Gently lift the crust and place it in the pie pan. Press the crust until it adheres to the pan.

Pumpkin Pie Filling

• 3 cups shredded pumpkin
• 1 cup cashews, soaked for four hours, drained, and then mashed
• ¼ cup almond milk
• ½ cup brown sugar
• 1 tablespoon tapioca starch
• 2 tablespoons molasses
• 3 teaspoons vanilla bean extract
• 1 teaspoon coconut oil
• 2 teaspoons cinnamon
• ½ teaspoon nutmeg
• pinch cloves

Combine all the ingredients in an electric mixing bowl. Mix for 3 minutes on high speed. Spread into one of the prepared pie crusts. Refrigerate for at least three hours. Eat and enjoy!

Eating raw is not easy during the holidays, but the health benefits of doing so are definitely worthwhile.

Saturday mornings, I have a standard food-acquiring routine pretty much down.  The farmer’s market is perused through for all of the basics.  Spring water is collected.  If needed, specialty stores are stopped by…and ‘Whole Foods Market’ meets the tail end of the stretch with its add-ins of anything that I couldn’t amass from the other locales.  I’m purposeful at each stop.  I know exactly what I want and where to find it.  My overall ‘game plan’ is to stock up on the freshest, most nutritionally dense foods and still square it all up within our weekly budget.  I go heavy on the greens, non-sweet fruits, and all varieties of veggies that will later meet with a transformation into some variety of smoothie, salad, steamed medley, or soup.  It’s all very satisfactory, yet repetitive…so when something extraordinary catches my attention, it tends to push my delight above and beyond the average.  This week, the extraordinary catch was one size-able container of freshly picked, ruby-red raspberries.

The first time that I recall eating freshly picked strawberries left the type of impression that almost demands that I still think about it from time to time several years later.  I questioned whether they were even strawberries.  They were incredibly juicy and flavorful– entirely different from the less intense store-bought berries that I was up until then familiar with.  Since then, I’ve developed a special interest in and appreciation for fruit that’s been separated from the plant for only hours, as compared to days or weeks.

These particular raspberries paralleled the strawberry incident of ’99 nicely. 🙂 There were plenty savored alone, and there were handfuls more that melded into various edible blends throughout the weekend. The following is our favorite flavor……a concoction that highlights the current seasonal flux– intertwining one of the last offerings of summer with a treasured fall staple. Enjoy!

(I don’t enjoy measuring, so I won’t be listing exact amounts– it’s a simple brew, however, and will likely turn out well if you adjust all amounts according to taste…)

Bottom (or top) crumble layer ingredients

• spoonful of coconut oil or ghee
• vanilla stevia (10-15 drops) (or unprocessed stevia powder and raw vanilla powder)
• coconut or almond flour (enough to make a creamy paste)
• sprouted flax, chia or hemp seed powder (mix in until crumble-like consistency)

Pumpkin blend

• pureed fresh pumpkin, or organic canned pumpkin
• cultured coconut (fermented at home, or store bought (I like So Delicious brand, unsweetened)
• vanilla stevia, to taste
• sea salt

Instructions

1. mix pumpkin blend well.
2. spoon out onto crumble mixture, or into bowl, adding crumble mixture over top.
3. sprinkle with raspberries.

The Lost Art of Preserving Food

I belong to a CSA and I sometimes find myself overwhelmed when large amounts of vegetables come in all at once. Although there are a variety of ways this produce can be preserved, I have found that fermentation is the best one for me.  Using this method preserves the vibrant colors, flavors, vitamins, minerals, and food enzymes since fermentation does not involve heat like with conventional canning methods.

In my explorations with food I have fermented beets, Sauerkraut, Kimchi, varieties of salsa, chopped jalapeno peppers, cucumbers, chopped garlic, and herbal blends including cilantro and chives.

History of Fermentation

Fermentation, drying, freezing, smoking, salting and sugaring foods were the methods used by our ancestors to keep food through seasonal shortages. Fermentation has been in practice for thousands of years and is still commonly used in other cultures throughout the world.

The art of fermenting vegetables is also becoming more common in the U.S. as more people are realizing the many health benefits of including fermented foods in the diet.

When you improve digestion, you improve absorption too

Do you suffer from food intolerance, constipation, irritable bowel syndrome, yeast infections, allergies or asthma? All of these conditions have been linked to gut health. Fermented foods will help to restore the proper balance of gut flora, and since 80 percent of your immune system is located in your intestines, making gut health a priority can be a proactive defense against disease. Furthermore, since fermented foods retain their enzymes, your body will utilize them in the digestion and assimilation of nutrients.

By fermenting in-season vegetables you can save money.

I’m sure we have all experienced produce spoiling before it was eaten. By preserving your surplus you can avoid this common problem. As an added bonus, you can save money by purchasing and preserving your produce while in-season, thus ensuring that you are getting the highest quality at the lowest price.

Aside from the initial cost of your fermentation vessels, there are minimal expenses to this process.  I have a crock for sauerkraut, and I use quart and pint size canning jars for fermenting and storing.

The basics – How to Ferment Vegetables

Typically, coarse sea salt and/or whey are used for the fermenting process. If you use whey, it can be obtained by draining plain cultured yogurt over cheesecloth or by pouring the accumulated liquid from the top of the yogurt container.

After deciding what to ferment, the typical process is to chop or finely grate the vegetables to increase the surface area which will be exposed to the brine.

Place the grated/chopped vegetables into a bowl and sprinkle with a coarse sea salt. The ratio is 2 T per 1 qt mason jar of vegetables, or 1- 1 ½ tsp of salt per 2 lbs of vegetables.  Use clean hands or a utensil to work the salt in. It may take a few minutes to pull the liquid from the vegetables, but soon you will have enough to cover the vegetables thoroughly when placed into your mason jars.

Fill the jar with the vegetables and juice and continue to press firmly to release more liquid and to remove any air pockets.

Usually no additional water is needed; however it can simply be added to completely submerge the vegetables. If there is a need for water, you should use filtered or spring water only. If at any point in the fermentation process you notice that the vegetables have lost moisture, you can always add more and incorporate it in.

Cover the jar with a cloth or paper towel and secure with a rubber band to keep insects out. Sealing your jar tightly at this point would cause pressure to build up which could cause breakage.

Leave the jar at room temperature for 4 to 7 days. The warmer the area, the faster the fermentation will occur. When you are satisfied with the taste, you can secure a cover and store in a refrigerator or a cool basement.

Being submerged in the salted brine will prevent the vegetables from growing mold. However, if you find mold growing on the top it can simply be removed and you will find that the vegetables underneath are still fine. I have not found mold to be an issue, but I am in the habit of smelling the product before using.

Use non-metal utensils when mixing or when removing vegetables from the container.

Fermented Vegetables Recipes

Kimchi

(fills 2 qt jars)

This recipe includes whey. Read the above instructions on obtaining whey. If you don’t have whey, you will add more salt using the 2 T per 1 quart mason jar.

• 1 head Napa cabbage that has been cored and shredded
• 1 bunch of green onions, chopped
• 1 cup grated carrots
• 1/2 cup grated daikon radish
• 1 T fresh grated ginger
• 3 cloves garlic, peeled and minced
• 1/2 tsp dried chili flakes
• 2  T sea salt
• ½ C whey

Place vegetables, ginger, red chili flakes, and salt and/or whey into a bowl and incorporate until you have released the juices. Fill 2 quart size glass jars with the mixture, while pressing down firmly until all the juices have risen to the top and cover the vegetables leaving 1 inch of space at the top of the jar. You can use a cabbage leaf over the top of the mixture to keep the vegetables submerged below the brine. Cover the jar lightly and keep at room temperature for about 4-7 days, then secure a cover and transfer to the refrigerator.

Salsa Verde

• 1 lb tomatillos that have been lightly blanched and husked
• 4 jalapeno peppers seeded and chopped
• 3 cloves garlic peeled and crushed
• Juice of 1 lime
• 2 T unrefined coarse sea salt
• 3T chopped cilantro

Toss tomatillos, peppers, garlic, lime juice, and salt in a food processor or blender and process until smooth, adjusting seasoning to taste. Transfer to a mason jar leaving 1 inch at the top of the jar, lightly cover and ferment at room temperature for three to five days, then secure a cover and store in the refrigerator.

Basic Salsa

See above for obtaining whey. If you don’t have whey, just add more salt using the 2 T per 1 quart size mason jar.

• 2 large onions
• 6 large tomatoes
• 2 green peppers
• 3 cloves of garlic
• 6 jalapenos or to taste (seeded)
• ½ cup fresh chopped cilantro
• juice of three lemons or limes
• 1/2 cup whey
• 2 Tablespoons of sea salt
• water if necessary

Run individual veggies through a food processor or chop by hand and combine in a large bowl. Add the salt and/or whey and stir well. Let sit for a few minutes and then put into jars leaving an inch at the top. Lightly cover and let sit at room temperature for 4 days, then cover and store in the refrigerator.

Fermented Garlic

• 7 garlic bulbs
• 1 T sea salt

This recipe is to fill a mason jar about ½ of the way full of chopped garlic cloves. Separate the heads of garlic into individual cloves and peel the skin off of each clove. Combine 1 T sea salt with 1 cup of water and pour into a 1-qt. mason jar, stirring well to dissolve. Lightly chop the garlic in a food processor and add to the salted water, add additional water if needed and stir. Cover lightly and set it aside at room temperature for at least three days or up to a week or until the garlic achieves the desired flavor, then cover and store in the refrigerator.

Preserving Herbs with Fermentation

I used to dry herbs but found they were lacking in flavor. Using the process of fermentation they remain vibrant in color and flavor and can be used to season your dishes.

Depending on the amount of herbs you are fermenting it may take a quart or a pint size jar.  Start by placing the washed herbs in a food processor until they have reached a finely chopped consistency. Add some water to make your brine (this should have the consistency of thick salsa).

In this state, you can get a better idea of the amount of salt that you will need to add by following the 2 T per qt size jar. Incorporate the salt into the mixture thoroughly before transferring it to mason jar(s), then cover lightly. Allow to ferment for 3- 4 days, then secure a cover and store in the refrigerator.

Recommended Reading:

• Candida, Gut Flora, Allergies, and Disease
• How to Kill Fungal Infections
• Health Benefits of Apple Cider Vinegar & How to Make Your Own
• Your Guide to Root Vegetables – Health Benefits, Recipes, and More

How to make the best raw hummus ever!

I wasn’t crazy about raw hummus when I first tried it, I thought the uncooked garbanzo beans gave it a bitter aftertaste. I decided to do my own recipe, and after some experimenting, I am convinced that this is the best raw hummus recipe out there! In fact, I have grown to like this better than any cooked hummus I’ve had.

Ingredients

• 3 cups dry garbanzo beans (soaked, sprouted, and rinsed)
• 4 tablespoons sesame seeds
• 1 lemon, juiced
• 1 lime, juiced
• 4 cloves garlic
• 1 carrot, chopped or shredded
• 1/2 cup oil (olive oil, flax seed oil, and coconut oil blend, equal parts)
•  teaspoons sea salt
• 1 teaspoon ground pepper or ground papaya seed
• 2 tablespoons paprika
• 3/4 teaspoon ground cumin
• 3 tablespoons cilantro finely chopped
• jalapeño pepper, ground cayenne pepper, or other spice (or hot sauce) to taste

Instructions

Soak garbanzo beans for 24 hours (drain, rinse, and change water 4 times within the 24-hour period). You may need to soak them longer. The need to be just starting to sprout before you use them. Beans should be barely sprouted. Rinse beans well before using. In a food processor combine all ingredients except oil, and mix well. Add oil slowly until the desired texture is achieved (may need more or less oil than specified).

All ingredients are to taste, so play around and see what you like best. Coconut oil may be a little strange in this recipe to some, but I don’t taste it when it’s mixed with the flaxseed and olive oil. And the health benefits of coconut oil are why I add it. The flaxseed oil not only has excellent health benefits, it also introduces an additional, distinct nutty flavor to the dish that works well.

If you would like a thinner consistency, or you want to reduce the oil, you can add water.

You can garnish the dish with some cilantro and paprika on top.

Serve with your favorite vegetables and/or chips (raw blue corn kale chips is a recipe I am working on and I’ll bet it’ll be amazing with this), but make sure you throw in some pear slices! I know what you’re thinking, “Pears with hummus? Really?” Yes. I promise you, pears with hummus are simply amazing. You must try it.

Bonus – How to Eat Raw Eggs Safely

For decades, the need for Calcium and Magnesium for growing and maintaining a healthy body has been well established. Absorbing these nutrients isn’t so easy. Most mineral supplements come from inorganic matter that is not bioavailable. In fact, taking a calcium or a calcium magnesium supplement will often do you more harm than good.

The fact is that most supplements on the market are toxic. It doesn’t matter how many milligrams of calcium a supplement has if it causes kidney stones. And while supplementing your diet with calcium can rid the body of many common health ailments, taking the wrong kind of calcium overtaxes the body and can actually cause arthritis and many other degenerative diseases. The only inorganic Cal-Mag formula to date that I know of that benefits the human body comes from this lemon-egg recipe. All the rest are junk.

Lemon Egg Recipe – the best organic calcium supplementation

1. Carefully place whole, clean, uncooked, uncracked, organic eggs in a clean wide-mouth jar or glass container. How many eggs is up to you, but the lemon juice needs to cover the eggs.
2. Cover the eggs with freshly squeezed organic lemon juice (concentrated lemon juice is pasteurized and should never be used as a substitute).
3. Cover the jar loosely and place it in the refrigerator. A few times during the day, gently – very gently – agitate the liquid in the jar. As the Calcium from the shells is leached by the lemon juice, bubbles will appear around the eggs.
4. Approximately 44 to 48 hours later, when the bubbling has stopped, carefully remove the eggs from the jar, being sure not to break the egg membranes. Replace the lid tightly on the jar containing the liquid and shake the mixture. You now have “Lemon Egg”. I love to drink it straight or mix 2oz in my smoothies. It can also be used for recipes calling for lemon juice as well. If there is no more than twice as much lemon juice per egg volume I take a tablespoon to two of the lemon mixture and up to six if I don’t eat enough vegetables.

One whole medium sized eggshell yields about 750 – 800 mgs of elemental calcium plus other microelements, including but not limited to magnesium, boron, copper, iron, manganese, molybdenum, sulphur, silicon, zinc,  (27 elements in total). The composition of an eggshell is very similar to that of our bones and teeth.

Calcium-magnesium is not the only homemade supplement you can make. Check out our Homemade Vitamin C article.

How to Eat Raw Eggs Safely

If you’re looking for a way to eat raw eggs safely, without the risk of salmonella, this recipe can double as egg safety protocol! The lemon juice kills the salmonella leaving you with just the egg itself (like in the picture). Great for smoothies and any other recipe that calls for raw eggs.

It should be noted, we do not recommend the consumption of factory farmed eggs under any circumstances, raw or cooked. Salmonella is not an issue in healthy eggs produced by healthy, trulycage-freee, organic chickens.

Alternatively, instead of discarding shells after cooking eggs, as long as the shells weren’t cooked (no boiled egg shells for this), you can put those in lemon juice as well (thank you AeRhee Lee at Healing Foods to Go).

Recommended Supplements:

• Total Nutrition Formula

Further Reading:

• Bullet Proof Your Immune System
• Total Nutrition – Make your own Homemade Multivitamin and Mineral Formula
• Homemade Vitamin C