Best Coffee Alternative

At Healing Arts we customize nutrition programs by using the biofeedback of your body through muscle testing. Sometimes this includes giving up coffee and/or caffeine and since we don’t want you to feel deprived we went on a hunt for the best coffee alternative because we know as much as we love tea, herbal tea just doesn’t cut it when trying to find a substitute for coffee. 

Why would the body go weak on coffee?  Sometimes it is the caffeine and that’s why we test for caffeine in a separate vial.  Other times it is due to the acidity of the coffee or the mold that coffee contains.  Yes, mold is naturally occurring in coffee.  There is mold-free coffee that I highly suggest brewing yourself if coffee is allowed in your nutrition program.  If I drink coffee it is Life Boost Coffee, mold and toxin free. 

For coffee alternative I do like teccino which is a dark roast of chicory and barley.  It comes in many different flavors and is darker than any tea so that’s why it feels close to coffee.  Golden milk is a very healthy hot turmeric drink that could be another alternative.  I also like Mud/wtr that is turmeric based with black tea and healthy mushrooms.  You can only buy online.  It’s all organic ingredients with 1/7th the caffeine as a cup of coffee. With the caffeine you get energy.  With the mushrooms you get focus.  

I have recently tried another coffee alternative I am in love with called Joey it comes in powder form and all you have to do is mix with hot water.  The only caffeine in it comes from cacao.  It’s dark like coffee because of the cacao beans.  Not only does it have mushrooms in it to boost your immune system but it also has adaptogenic herbs that help with cognition and stress management.  There is no jitters or crash as there can be with coffee. 

Besides the cacao Joey has roasted chicory root which is good for gut health.  It contains dandelion root that is liver support.  It has cinnamon and cordyceps mushrooms for cognition.  Lion’s mane mushrooms for focus. Reishi mushrooms for memory and L-theanine and ashwagandha for stress reduction.  All of this healthy goodness in one hot cup of Joey.  Roasted, full-bodied, with a blend of sweetness and spiciness... it’s not coffee, and not quite tea, but it’s something else entirely.  Try it yourself at the office for $4 a cup or buy a package of 18 servings for $25. 

23 healthy things to do for 2023

New Year, New You!  Making changes to enhance your health and your life can be difficult but what better time than in the new year.  I made a list of 23 things that I do in my life and often recommend to my patients to help them make healthy changes.  I loved putting together a list for 2022 so much that here’s the list for 2023!  Even though it’s a list and the goal of any list is to accomplish each item as soon as possible know that you have all year to make these changes and stick to it.  So maybe the hard part is not making the changes but sticking with it.  Some days it may be easy.  Other days may be harder but every day is a new day so hold yourself accountable to always doing your best.  With enough momentum, over time, it will get easier and easier to stick to it until one day you realize you are making these healthier choices with very little effort. 

 I could think of so many different things that you may or may not be doing that could make a difference in your health.  Many of these things are not new but reminders of things you know are good for you that you may not be doing.  As you go through the list I recommend starting with an easy one and working towards the hard ones.  I also recommend making only one change a week.  This way you can make changes that last.  Slow and steady wins the race.  Do too many changes all at once and it won’t stick for the long haul.  The goal is to make changes that will last and over time it will be good to review this list to remind you of items that may have slipped through the cracks.  Healing is a journey and so are the changes that get you healthy and keep you healthy.  We are here on that journey to help you

1. Get muscle tested

If you haven’t tried it yet or it’s been more than 2 months your first New Year’s resolution should be to go get muscle tested This is definitely the right way to start a New Year.  Holidays are done with and everyone wants to be healthier. That’s why, all of a sudden, the gyms are full every January.  Instead of guessing on what to eat to be healthier, why not get muscle tested to see exactly what would be healthy for your body?  

Using muscle testing we can address your health concerns, help you detox heavy metals or chemicals from your body and put you on a personalized cleanse and tell you exactly what to eat or not eat for better health.  Make the new year about you and your health.  

2. Add bee pollen to your diet.

When muscle testing what foods to add into your diet bee pollen is one that can be very beneficial to a lot of people but no one seems to be eating it.  Bee pollen is a great brain booster, lifting brain fatigue, improving alertness and helping concentration levels over an extended period of time. Rich in the B vitamins; B1, B2 and B3 – these are essential for a healthy nervous system and powerful detoxifiers, especially to the brain. They are often referred to as “anti-stress” vitamins - when the nervous system is working optimally anxiety and stress can be greatly lessened.  Bee pollen can be eaten raw or can be added to your favorite cereals, smoothies, yogurt or hot drink. I see most people test for 1-2 teaspoons a day as a daily dose.

3. Drink herbal tea daily-I believe drinking tea is medicine. This is the reason why I built a tea bar in the office. Caffeine or no caffeine, all tea has medicinal value and can help with brain fog, fighting cancer, lower blood pressure, female hormone imbalance and so much more! We have over 25 different organic teas from around the world that we can muscle test you for to find out what herbs would be good for you to drink for better health. To learn more on what kind of teas we have what they can help with read our Tea Menu

4. Grow an herb

There is no way to beat the nutrition from a plant you just pulled out of the dirt yourself.  All the enzymes and nutrients are available.  Whether you have acres of land or no backyard at all, there is always a way to grow something for you to eat.  Start with a simple window bench herb garden.  Pick 3 of your favorite herbs and simply grow them on your windowsill. It’s the easiest way to go and requires very minimal maintenance or skill.  If you have more space consider taking a local gardening course to know which plants are most suited for your climate and some basic skills to ensure your garden is successful.  There’s also many community gardens to join if you don’t have a backyard.

5. Take deep breathes 

This should be the easiest habit of all to create this year!  Deep breaths can be done anywhere, at anytime.  Just 3 deep breaths can shift your mood and nervous system to be more calm when you are feeling out of sorts.  Besides helping your stress level and mood, if it’s one thing this pandemic has taught me it is the importance of strengthen your lungs.  Yes the lungs are an organ that you can exercise.  The stronger they are the healthier you can be even if you don’t have asthma, or other breathing issues.  There are tons of different breathing techniques out there so pick one and use it on a daily basis.  I personally love and use heart centered breathing from Heart Math, and coherent breathing which I probably use the most of. Coherent breathing is simply breathing in for 6 counts and breathing out for 6 counts.  I think there is something calming about the counting as well.  It gets you out of the emotional, upset right side of the brain and more into the logical, mathematical left side of the brain.  

6. Use an essential oil

Also for stress one can use an essential oil.  My favorite stress relieving oil is Lavender, .  One big inhale of lavender and I feel my whole body relax.  You can wear it on your wrists, put it in a diffuser or spray a dilution of it on your pillow case to inhale it as you go to bed for a deeper sleep.  Doterra makes a great relaxing blend with lavender called Peace.  They mix lavender in with other calming herbs: ylang ylang, frankincense and clary sage for the ultimate calming affect.

7. Dry Brush and Gua Sha daily

Gua Sha, also known as “coining”, “skin scraping”, or “pressure stroking” is an ancient lymphatic technique utilized in Traditional Chinese Medicine using a stone to apply pressure to the body.  When done on the face, gua sha can reduce fine lines and wrinkles, restore firmness and elasticity, promote a brighter complexion, relieve jaw tension, promote lymphatic drainage, and decrease puffiness. It can also help with sinus congestion and headaches. I find that when I do it in the morning it helps with mental clarity and reducing brain fog too.

The flow of lymph only goes one way: towards the heart. So when you use the gua sha stone the strokes should be from the center of the face outward and moving down the face and neck.  The best way to learn how to do gua sha on the face is by watching a demonstration, so I posted this video on Youtube to show you: https://youtu.be/vaJiBU83tWo

One of the biggest positive cosmetic benefits I notice when I perform facial gua sha on myself is a reduction of facial puffiness, most notable in my cheeks. You could say that it sculpts my cheeks. Others may notice de-puffing of their eyelids, jawline, under their eyes, or in the forehead. The reason that facial gua sha reduces puffiness is due to the drainage of lymph out of the face and neck. The lymph’s job is to carry toxins so gua sha is a great way to detox.

To move the lymph and toxins from other parts of the body you need to dry brush.  Instead of a stone roller it is a specific bristled brush that you will use on the rest of the body.  Use the brush and start at your feet and brush each area 5 times towards the heart. For a video demonstration: https://youtu.be/PlgJVAtgJTI

8. Add collagen to your diet.

Collagen is a protein that’s naturally found in the body.  It makes up  25 to 30 percent of the proteins in your body and gives structure to connective tissue like your skin, cartilage, tendons, ligaments, muscles, bones and blood vessels.  I test for collagen supplements to help people improve skin elasticity, reduce appearance of skin wrinkles, increase skin hydration, reduce bone loss, improve brittle nails, boost hair health, support heart health, heal leaky gut, and improve weight loss.  Because collagen helps gives so much structure to the body it can be used for lots different reasons in the body.  When I test for collagen ! test for it in capsules or powder.  There are lots of different kinds out on the market and they are not all made the same so before you add it into your daily life I highly suggest getting muscle tested for it.  

Bone broth is the number one food that has collagen in it and the question is do you test better for chicken bone broth or beef? It is best taken on an empty stomach and just a little every day is better than a lot once or twice a week.  Sip on one cup daily for best results.  This way the body can absorb more nutrients from it.  If you are doing the capsule or powder that can be taken with food.  

9. Add micro movements

Exercise is always great for health and if you are not on a weekly routine that should be part of your New Year’s resolution.  But what I have learned this year from a great book called Quench by Dr. Dana Cohen is micro movements help too by keeping us hydrated.  Any type of movement including fidgeting actually helps push water into the fascia of the body instead of staying superficial.  From the fascia, the water then goes into the organs and muscles of the body so that the cells can absorb it.  What I found fascinating reading the book was that even  micro movements counted as helping move water into the body.  Micro movements can include turning of the head and shoulder circles but even little movements such as fidgeting can make a difference.  Studies show that fidgeting actually improves the longevity of a woman's life up to 43% by pushing water into the body.  The book specifies for better health you really want 360 degrees of movement, full range of motion, so every tissue in your body has in and out flow to remain supple and healthy. 

10. Drink Healing Arts Apple Cider Vinegar Tea every morning

Years ago I started suggesting to patients to drink apple cider vinegar to help with candida problems but when I found out that Hippocrates (the father of modern medicine) knew about apple cider vinegar’s antibiotic properties and recommended it to his patients for its healing properties centuries ago I started doing more research.

Apple cider vinegar has anti-bacterial, anti-fungal and anti-viral properties. Not only does it help kill all those microbes and boost up your immune system but it also helps with allergies, acne, high cholesterol, joint pain, weight loss, rheumatism, arthritis, gout, dandruff, chronic fatigue, candida, sore throat, gum infection, and acid reflux. It’s also used to help dissolve kidney stones, lower high blood pressure, and it’s also been shown to help with pre-diabetes and type 2 diabetes by improving insulin sensitivity.

Even though vinegar is acidic, when we drink apple cider vinegar it has an alkaline effect in our bodies. The fact that apple cider vinegar causes our pH levels to become more alkaline could play a large part in its healing abilities. It also reacts to some toxins in our bodies, converting them into less toxic substances. Our bodies need a slightly alkaline pH balance to be healthy. The typical Western diet creates an acidic pH in our bodies, and many health problems are attributed to this. Taking a tonic containing apple cider vinegar can help restore alkalinity, and therefore assist the body in getting rid of some of the health problems listed above.

The recipe I am about to give you has been perfected over the years for I have experimented with a variety of apple cider vinegar concoctions. 

1 Tbsp. organic apple cider vinegar

1/2 organic lime squeezed

1/4 tsp. baking soda

the baking soda will fizz, so wait for it to fizz out then add 1/2 cup warm water or more

a pinch of cayenne

a pinch of turmeric

a pinch of black pepper

Drink 20 minutes or more before breakfast every day.

Make sure the water is warm, not hot, for hot water will change the properties of the vinegar and lime juice.

The spices are added to the tea tincture because cayenne will increase circulation which is beneficial in healing and turmeric has anti-inflammatory properties.  The black pepper is added to enhance the turmeric.  Studies show that with black pepper, the ability for the body to absorb and use turmeric increases by 2000x. 

11. Boost Immune System 

Drinking the apple cider vinegar tea can keep your immune system boosted but so can lots of other things as well.  Once a month or more, even up to once a week, do something to take care of your immune system.  I built the Healing Arts Wellness Center based on this philosophy and that’s why I wanted one place that had all these healing services at your convenience.  To keep the immune system boosted we have the Himalayan salt booth and lymphatic therapy to help. Before COVID I was thinking the salt booth was great for 4 things: sinus and lung issues, skin issues, to boost the immune system, and to detox from crappy NYC air.  Now with COVID I think doing salt booth sessions is a must to stay healthy.  We can no longer just assume we are healthy but we need to take preventative health measures to ensure we really do stay as healthy as possible.  Just 10 minutes in the salt booth can boost your immune system. As you inhale deeply the salt goes into the body and breaks up inflammation and kills viruses, bacteria, parasites, candida and mold.  The lymphatic drainage therapy works differently, using electric bulbs across your skin to get your lymphatic system to move.  Your lymphatic system carries white blood cells to infections, in this way boosting your immune system.   

12. Stay Detoxed

Besides keeping your immune system strong it is important to keep your body detoxed.  I want you to do at least one thing a month that can help you detox on a deeper level.  It could be a liver flush where you take certain supplements for a week to break down what is stuck in the liver and then one night before bed you drink 1/4 cup of olive oil to get the toxins to move out of the liver.  At the office we have lots of different services that could help detox.  You could do a PEMF session, using energy to move out toxins or a detox foot bath that pulls toxins out of your body through your feet using an ionic charge.  The strongest detox we have is the Ozone Sauna where you sit in a personalized sauna pod from your neck down and heat builds as the pod is pumped with ozone.  Ozone is oxygen with an extra oxygen molecule. When you combine the wet and warm skin with the ozone gas the extra oxygen goes into the body and has such great detoxing and anti-inflammatory effects. Ozone therapy is a great detoxer because it breaks up lactic acid, increases cellular respiration in muscles, speeds up recovery of damaged tissue and accelerates growth of muscle for those who have tight, sore muscles. Ozone therapy improves blood circulation, improves vitamin and mineral absorption, fights inflammation, and is wonderful at killing mold, parasites, candida, viruses and bacteria. Because it’s such a strong way to detox we offer 10 minute, 20 minute and 30 minute sessions depending on how much detox you can handle.  

13. Drink Ozonated Water

Since ozone is so powerful another way to harness it’s healing abilities is to drink it.  I muscle test for how much ozonated water someone should drink but on average I get 16 ounces a day. Ozonated water has a clean, fresh taste. The health benefits are a result of the ozone breaking apart creating a single oxygen atom that the body can use.  The more oxygen in the body the better! Ozone adds oxygen to the blood stream and eliminates impurities. Increased oxygen in the brain heightens its function. Ozonated water also boosts the immune system making it stronger and better able to fight infections. This type of water has been shown in a number of scientific studies to kill bacteria and viruses.  That’s why I also use ozonated water to wash my fruits and vegetables.  Drinking cold ozone water on an empty stomach regularly can also detoxify your intestinal tract and give you energy. So there are a lot of health benefits to drinking ozonated water.  You will have to buy a machine that puts the extra oxygen in the water.  I use the Ozo-pod that you can buy online.

14. Add MCT oil to your diet

MCT oil which is a type of oil from coconut, is known for fueling your brain for more energy and focus throughout the day.  So, a few teaspoons in the morning or before a workout can fuel your brain and body for hours —better than any other food or coffee drink. And because the body metabolizes MCTs at a higher priority than carbs or other fats (and optimizes your metabolism for fat-burning), they’ll help you burn calories instead of packing them away as fat.

So what is this magical oil?  MCT oil or medium chain triglycerides (MCT’s) are unique fatty acids that are found naturally in coconut and palm oils.  They have a remarkable ability to stabilize blood sugar and enhance ketone body production.  This process makes MCT’s a powerful tool to reduce inflammation, improve metabolism and enhance cognitive function.

Most people tolerate MCT oil very well, however, too large of a dose too quickly can cause gastrointestinal problems such as nausea or diarrhea. If you have this problem, don’t panic and give up on MCT oil right away. You can easily reduce or eliminate these symptoms by starting with very small doses at a time. This would mean ½ tsp several times daily and slowly increasing the dosage as tolerated. Adding MCT oil can substitute for some of the oil in your diet but should not be used to replace all the fat in your diet. Begin using MCT 1 tablespoon per day and slowly increase over several days. 1-3 tablespoons per day is recommended. 

15. Have an anti-aging regimen

People don’t think the fountain of youth exists but I do.  Our fountain of youth is stem cells that our body makes in our bone marrow.  Stem cells are blank cells that once stimulated go anywhere and become any new cell.  The question is how do we stimulate our stem cells?  There is something called stem cell therapy that we do at Healing Arts.  We use Biocell Stem Cell supplements which are formulated to optimize cell function because if we have healthy cells we will be healthier every day.  Biocell supplements work together to promote energy production and cell growth.  

Another thing you can do to help stem cell growth is Intermittent Fasting which is a certain way of eating that can stimulate stem cells.  I do see most patients get the best results eating from 1pm-7pm.  

I think stem cell stimulation has something to do with pressure.  We have to use it to not lose it.  That’s why the number one treatment for osteoporosis (bone loss) is weight bearing exercises.  We need to apply pressure to the bones to stimulate the stem cells and get calcium into the bones. I believe bones can remodel and grow more dense into our 70s and likely longer.  Of course it’s easier if you are 25 years old or younger but it still can be done.  

To help the aging of the skin we use a stem cell supplement from Biocell called Dermal and then topically a frankincense roll on for dark aging spots which I see mostly on patients’ faces but I have seen them at times on back of hands and shoulders too.  65% of the time they will go away just with the frankincense roll-on but the combination is excellent for most aging dark spots.   

The most powerful free radical fighter you have is your lymphatic system. The body's lymphatic system holds 80% of your body's anti-oxidant capacity. To help keep the lymph system happy and your anti-aging ability up I highly recommend lymphatic drainage therapy.  

16. Do something for yourself every day 

Health is mind, body, spirit and if not addressed on a daily basis the stresses of life can get to us and our health.  When you are stressed it’s hard to take time for yourself but it’s when you need it the most.  It’s important to do this before you feel depleted in order to prevent the burnt out feeling.  When you feel burnt out know that your immune system is low too and so it’s easier to get sick which can further stress you out.  So the time it takes to take care of yourself is worth it to prevent getting sick.  To help with the stress of life all you need is 5 minutes any time during the day to reset.  It could be longer than 5 minutes but at least 5 minutes every day invest in yourself.  It could be a quiet moment of deep breathing.  It could be meditation, exercise, writing, foot rub, talking to a good friend, anything that fills you up and makes you feel good mentally or physically. 

17. Talk to yourself

Besides doing something for yourself every day to help your stress and your health, I want you to learn to talk to yourself.  This is a good way to manage stress and address underlying issues that you wouldn’t necessarily address unless they blew up in your face. This is a way of checking in with yourself. Think of it as free talk therapy.  You may not have the best advice for yourself but you can watch the negative self talk and choose to do less of it. You can also be your own sounding board. Check in with yourself and see how your body feels.  What does your body want to tell you that you need to listen to?  Is it the stomach ache, the stress headache or the trouble sleeping?  Listen to yourself and to your body before something becomes more of an issue.  The nice thing is this can be done anytime of day and no one needs to know.  

18. A relaxing bedtime routine

The body needs structure to signal that it’s time to unwind, relax and go to sleep so for the last 30 minutes of the day have the same routine.  A good night’s sleep is so important.  It’s only when you are sleeping the body is healing.  Even if you think you sleep well it’s a good habit to not have any electronics on at least 30 minutes before bed.  This includes phones, computers, tablets and TV. The blue light from the screens actually signal our body to stay awake.  I promise you if you do this you will feel like you get a deeper sleep. So what do you do with those 30 minutes before bed?  It’s like an unknown.  If I don’t have my electronics I don’t know what to do.  Find a healthy bedtime routine.  If you do about the same thing every night it helps signal the body to start winding down. Some ideas: take a hot shower or bath, read a good book, but not too exciting, do your deep breathing technique, meditate or listen to a visualization.  This is also a good time to practice gratitude.  As you are lying down in bed review the day and make a list either in a journal or just mentally of all the good things that happened that day that you are grateful for.  In this way, no matter how intense of a day it was, you go to bed only thinking of the positive things which is helpful to get a deeper night’s sleep and for your mental health. It is also helpful to start the 30 minutes bedtime routine at 1030pm at the latest and be asleep by 11pm.  Every organ has a circadian rhythm that it follows which means in a 24 hour cycle it has a 2 hour window where it is at it’s peak and performing strong and 12 hours later where it is at it’s weakest, most vulnerable stage.  So the reason for the 11pm bedtime is because that’s when the liver is at it’s peak dumping all the toxins from the day into the gallbladder duct where it travels to the large intestine to be excreted the next morning.  It is best to be asleep during this 11pm-1am time so the liver can easily do it’s job and move more toxins.  Again, the body only heals while it’s sleeping.  If you need help sleeping try our PEMF therapy or our Chakra Light therapy at the office to help.

19. Spend 14 days this year being vegetarian

Dr. Natasha Campbell-McBride is an MD who wrote a great article on this topic called Feeding vs. Cleansing. This article explains the importance of a plant based diet for a temporary time in order to cleanse the body.

So pick any 14 days and go vegetarian as a way to cleanse the body. You can go longer too if you want but at least 14 days to get benefits.  Being vegetarian can be sustainable given your body type and that's why muscle testing is so important. Everyone’s biochemistry is different and the amount of animal protein needed is different as well. 

20. Do a 10 day sugar cleanse

Besides getting rid of meat for 2 weeks, do another cleanse this year to detox sugar or anything else that turns into sugar in the body. In my 10 day sugar cleanse the only carbs allowed are beans, brown rice, quinoa and sweet potatoes in limited amounts. This cleanse works by removing sugar from your diet which is the fastest way to lose fat and increase your energy. When your blood sugar is out of balance it causes depression, causes you to store sugar as fat instead of using it for energy, causing you to have highs and lows in your energy, and leads to diabetes.  In so many ways doing this sugar cleanse is healthy for you. I wrote the sugar cleanse to be a specific list of foods you eat for 10 days and if you mess up and eat something on the "Foods to Avoid list" then you have to start the 10 days over.  The sugar cleanse is also sustainable for months if you feel good on it and want to continue it for longer than 10 days.   

21. Use less plastic

Plastic products contain a variety of additives, some of which can be toxic. For example, plasticizers are often added to brittle plastics to make them pliable enough for use in food packaging, toys, and many other items. Traces of these compounds can leach out of the product more than just the known BPA. Due to concerns over the effects of such leachates, the European Union has restricted their use in some applications, and the United States has limited the use of them in children's toys. Some compounds leaching from food containers have been proposed to interfere with hormone functions and might cause cancer. Try to do your best to drink water from glass or stainless steel water bottles.  Don't use saran wrap or ziplock bags.  Instead of tupperware use Pyrex, glass containers, to store your leftovers in.  

22. Take corn out of your diet

Before you take corn out of your diet the best thing to do is get muscle tested for foods to see which foods your body reacts to and which ones are fine to eat.  But if you can’t get muscle tested then I do suggest eliminating corn from your diet for 3 weeks and then adding back in and seeing how you feel.  If you notice any negative changes when adding it back in your body is telling you it doesn’t like it and I would continue to stay away from it.  The reason why you would want to stay away from corn is that the body confuses its proteins with gluten. This wreaks havoc on your immune system. Also, corn can affect your gut walls and damage your digestive system. Corn also has a high glycemic content which converts to sugar easily. This, in turn, disrupts the insulin response in the body and weakens your immune system. Have you ever wondered why the corn’s yellow chunks appear in your stool? This is because corn contains the indigestible compound cellulose. Even though it mostly consists of starch, fiber, and prolamins (proteins found in all grains), it’s surrounded by a cellulose husk which is completely indigestible to our digestive system. Over time, this can result in constipation or a leaky gut

23. Eat only healthy fish

Fish can be extremely toxic depending on the oceans that they come from and the way they are farmed. Here is the top 3 fish to not eat. For a complete list, click here

Atlantic Salmon, Wild AND Farmed – Currently, all fish called “Atlantic salmon” comes from fish farms, which are highly polluted. Additionally, the US Food and Drug Administration has approving GMO salmon to be sold without labeling it. Instead, choose wild Alaskan salmon.  To learn more about farm raised vs. wild caught salmon: https://healingartsnyc.blogspot.com/2021/01/farmed-vs-wild-caught-salmon-what-is.html

Atlantic Cod – It is nearly endangered due to chronic mismanagement by the National Marine Fisheries Service. Choose Pacific cod instead.

Imported Shrimp – 90% of the shrimp sold in the US is imported, and it is full of contaminants including e.coli, antibiotics, mouse hair, rat hair, and pieces of insects. EW! If you can find domestic shrimp or pink shrimp for Oregon, they are much safer choices. 

So there you have it, 23 things that will make a difference in your health to make sure you do for 2023. Start with the easier changes and work to the harder ones.  Keep this list on hand to refer back to because in a few months certain things may slip but your goal is to always get back on.  I know you are already looking forward to my 2024 list!  

How Salvestrols Save Lives From Cancer

I have been doing a lot of research lately on Salvestrols which are special compounds in plants (phytochemicals) that can help fight abnormal cell growth. In this way they are good for cancer patients and also cancer prevention. I am all about prevention! I am about healthcare not disease-care. May the next generation know cancer as we know the common cold.  

The most well known Salvestrol is resveratrol. Resveratrol is known to be found in the skin of grapes, blueberries and raspberries. Resveratrol hit the supplement world pretty big and patients will still come in with their antioxidant supplement that contains resveratrol but since 2014 there has been evidence that it has limited health effects in humans. This led me to do my own research and figure out if salvestrols really do help.

The human cell has enzymes that help it detox on a daily basis. These enzymes are called Cytrochrome P450 enzymes, otherwise known as CYP (pronounced as 'sip'). To date, there are 57 CYP enzymes. Of these 57 CYP enzymes the one you need to know about is CYP1B1 (pronounced 'sip one be one'). This one is special. This one is only found in cancer cells and not in healthy cells.  

Why is this important? Because all cancer treatment, chemotherapy and radiation, kill all cells and the doctors hope it kills all cancer cells and not all healthy cells and the patient lives. But if we find something that targets the CYP1B1 enzyme then it will only target cancer cells and the patient has a higher survival rate!

There is a compound, called Stilserene (developed by Gerry Potter PhD.), that is currently being worked on that targets the CYP1B1 enzyme. In laboratory testing Stilserene (think of it as synthetic Salvestrol) was effective in killing 95% of the cancer cells tested. This test included cancers that were resistant to other treatments including stomach, colon, lung, breast and brain cancer cells while having no damage to healthy cells!

When I first started reading about the CYP1B1 enzyme I thought it was only in cancer cells because it was something 'bad' the defective cell was making but Gerry Potter is a genius and figured out that the cancer cells were making the enzyme to try to protect itself and if you add resveratrol to CY1B1 you get piceatannol which is an anticancer agent! Yet studies were conducted that showed if you increased the amount of resveratrol given then the mechanism of producing piceatannol was shut off. This makes resveratrol of minimal use as cancer therapy because it would be difficult to determine how much is too much that would lead to shutting off the mechanism.  

But what Professor Potter did find was certain compounds in plants called phytoalexins. Phytoalexins are part of a plant's natural immune system. Phytoalexins that create anticancer compounds through their metabolism by CYP1B1 he coined 'Salvestrols'. 

Unfortunately there is not a good Salvestrol supplement out on the market yet.  I have muscle tested them all and I feel like this research has not been translated to the supplement world. But it does explain why the Gerson Therapy Diet works so well for cancer patients and why a diet high in fruits and vegetables is so healthy. So again, your mother was right, eat your vegetables! Powerful, salvestrols have been found in broccoli, cabbage, avocado, red and yellow peppers, and herbs such as basil, parsley, sage, rosemary and thyme. Strawberries, tangerines and fresh cranberries also contain salvestrols.

Tea for Better Blood Sugar

I love getting muscle tested for a personalized tea blend at the Healing Arts Tea Bar. It is the holiday season and with that comes more treats so having a tea specifically to lower blood sugar can be helpful.  There are 8 specific teas we test for that can lower blood sugar.  When we make a personalized blend people usually test for 3 different teas that we then blend together before putting in the tea bag and serving.

If you don’t test for teas to help with blood sugar you may test for other ones.  We have over 25 different organic teas from around the world! Our tea menu is different than anything you have ever seen before.  We have the teas listed and you can pick one and enjoy it either stay at the tea bar or take it to go but what is different is on the back of the menu is a list of symptoms and you can choose the symptom you want to work on and then get muscle tested for which 3 herbs your body needs.  So you don't choose your tea but your body does!

Besides getting a cup of hot tea we can also make a container for you of your personalized blend that is 12 servings. Here is the list of teas we have that can help balance your blood sugar:

Black tea-Digestion, blood sugar, lowers cholesterol, brain health, heart health, improves blood pressure

Cinnamon- Blood sugar, anti inflammatory, lower cholesterol Robots

Nettle-Blood sugar, anti-inflammatory, pain relief 

Holy Basil/Tulsi - Digestion, blood sugar, anti-inflammatory, lower cholesterol, brain health, immunity booster, weight loss support, skin support, respiratory support, eye support, detox 

Marshmallow Root- Digestion, blood sugar, acid reflux, immunity booster, weight loss, women’s health, skin support, anti-aging, constipation, detox, liver support pain relief, heart support

Ginger  - Digestion, anti-inflammatory, lower cholesterol, brain health, immunity booster, weight loss, women’s health, pain relief, heart support, blood sugar

Green tea  - Heart support, anti-aging, weight loss support, immune support, brain health, anti-inflammatory, blood sugar

What to do For Your Health After Having COVID

Unfortunately I have now seen enough post-COVID patients from various strains to write this blog.  Good news is if you have gotten COVID and still feel off in any way I have some health tips to help you feel like your old self again.  This blog is for those who got COVID and please share with your friends and family so we can help each other post-COVID.

Post COVID or long haul COVID are the terms used when symptoms or signs persist for more than two weeks after COVID-19 onset.  I have seen symptoms continue for months after and include fatigue, headaches, poor focus or attention, shortness of breath, and so much more.  Symptoms after having COVID-19 continue after the initial infection because the SARS-CoV-2 virus goes into the body causing more inflammation than the average virus.  The number one place that inflammation hits is the airways and lungs because that’s how it gets into the body. The second place this virus hits is the liver.  We are aware that it affects the lungs but no one is talking about the liver.  So our goal at Healing Arts is to help boost up your immune system to reduce the inflammation while supporting the lungs and liver.  

Due to the effect the virus has on the liver DO NOT go for any medical procedures that include anesthesia for 6 months after having COVID even if you don’t have long haul COVID.  The liver will not be able to handle the anesthesia and you will have a hard time detoxing it from your system afterwards.  So unless it’s life or death, no anesthesia during this time.  

The attack that the SARS-CoV-2 virus does on the liver is actually similar to what the Epstein Barr virus (EBV) does to the liver.  EBV causes mono and is prevalent in high schoolers and college kids.  Besides causing mono and attacking the liver, EBV has a third stage of attacking the thyroid and causing the autoimmune disease known as Hashimoto’s. I am now seeing in patients post-COVID, whether they have long haul symptoms or not, the SARS-CoV-2 virus also in the thyroid.  It is supposed to take months to years for the EBV to hit the thyroid and that’s only after having a chronically weak liver.  I’m seeing the SARS-CoV-2 virus hit the thyroid in weeks.  What takes EBV years, is taking the SARS-CoV-2 virus weeks.  

Using muscle testing I pick up on thyroid weaknesses due to an Epstein Barr virus energy a lot in my office even without the patient knowing there is a thyroid issue.  It is because we are picking up on it before it becomes an issue.  Western medicine has done a lot of studies saying that the majority of Hashimoto’s patients have Epstein Barr antibodies so there might be a correlation and I will tell you that there definitely is from what I see in the office.  

Inflammation can happen in any organ due to any pathogen or heavy metal or heavy chemical.  Toxins cause inflammation period.  That’s why our goal at Healing Arts is to help the body detox and with the right nutrition it can heal. When we start supporting the body to kill pathogens we have to be careful that the body does not have a die off reaction or a herxheimer reaction.  It occurs when any immune challenge: virus, bacteria, fungus or parasite, is being killed too fast. When these things die, toxins are released, literally pus and mucus build up and the body releases proinflammatory proteins (known as cytokines) in response. While some cytokine activity bolsters the immune system to fight infections, too many of these chemicals can have adverse effects. An overabundance of cytokines in the body leads to muscle and joint pain, fatigue, a suppressed immune system, skin rash and brain fog.  It is with some post COVID patients that 8 weeks later I am still seeing a high level of cytokines in their body and this is even after putting them on a program to reduce the inflammation.  Even if your COVID symptoms were mild, less than 24 hours of a slight cold, when I muscle test I am seeing cytokines stuck in the liver or thyroid causing inflammation.  

I think SARS-CoV-2 weakens the body to feed off of glutathione and that’s why it loves the liver.   SARS-CoV-2 goes into the body through the airways and starts attacking the lungs because that’s where it settles first but as it gets stronger and finds it way to the liver it feeds off glutathione and becomes even stronger.  This stage 2 in the liver doesn’t happen for everyone if the immune system is strong enough to fight it off before SARS-CoV-2 makes a home in the liver.  Stage 3 is when it burrows itself in the thyroid the same way EBV does. So the stages of EBV and COVID-19 are very similar except SARS-CoV-2 goes through the stages so quickly the body does not have time to recuperate and a lot more inflammation occurs with SARS-CoV-2. 

Depending on the body this inflammation can look like a lot of different things.  A study was done to show 50 different symptoms post COVID.  The majority of symptoms were fatigue and headaches followed by attention disorder and hair loss.  Besides supporting the immune system to fight COVID-19, then supporting the lungs, liver, and thyroid depending on what stages the body is going through we also support the headaches or attention disorder or hair loss by doing everything we can to reduce inflammation.  What I am seeing in the office that is testing the most often with great results besides the usual vitamin D with vitamin K, zinc and vitamin C are these four supplements: Inflammation Relief , Wellness Blend , Hydroxygen and Glutathione. Change this so it’s all the same color.

Inflammation Relief is a supplement I made to reduce inflammation in the body including the cytokine response.  The supplement contains: Curcumin, Gotu Kola, Quercitin, Boswelia, Bromelain, Magnesium, Black Pepper,  and Fenugreek which are all amazing herbs to reduce inflammation.  This supplement is good for the post COVID patient who is still having headaches or muscle aches.

Wellness Blend is the first supplement I ever formulated to really help boost up the immune system when sick or to take to prevent getting sick.  Ingredients include garlic, liposomal vitamin C, mugwort, echinacea, oregano, lysine, eucalyptus and goldenseal.  This supplement tests well for patients who just need that extra immune system support.  

Hydroxygen are drops of oxygen that the body needs to heal faster.  These drops are especially good for the post COVID patient that is still coughing or having trouble breathing.  

Besides giving the body the right supplemental support we also want to replenish the glutathione that SARS-CoV-2 used.  We muscle test to see if the glutathione supplement will help and here are some ways to increase your glutathione naturally.  Glutathione is one of the body’s most important and potent antioxidants. Antioxidants are substances that reduce oxidative stress by combating free radicals in the body. While most antioxidants are found in the foods you eat, glutathione is produced by your body. It is primarily made up of three amino acids: glutamine, glycine and cysteine. There are a number of reasons why your body’s glutathione level may become depleted, including poor diet, chronic disease, infection and constant stress. Glutathione is also known to decrease with age. Maintaining adequate levels of this antioxidant is incredibly important for your health in general, not just post COVID. Here is what you can do to ensure healthy glutathione levels. 

1. Consume Sulfur-Rich Foods

Sulfur is an important mineral that occurs naturally in some plant and protein foods.  Sulfur is required for the liver to make glutathione.  Sulfur is found in beef, fish and poultry as well as cruciferous vegetables.  Cruciferous vegetables are a family of vegetables known for their sulfur content and include broccoli, Brussels sprouts, cabbage, cauliflower, kale, boy choy, arugula, radishes, watercress, collards and mustard greens. Eat too much at once and it can bloat you due to the sulfur.  Allium vegetables, including garlic, shallots and onions, also boost glutathione levels also due to their sulfur-containing compounds.  

2. Increase Your Vitamin C Intake

Vitamin C is found in strawberries, citrus fruits, papayas, kiwis and bell peppers.  This vitamin has many functions, including working as an antioxidant to protect cells from oxidative damage. It also maintains the body’s supply of other antioxidants, including glutathione.  Researchers have discovered that vitamin C may help increase glutathione levels by attacking free radicals first, thereby sparing glutathione. They also found that vitamin C helps reprocess glutathione by converting oxidized glutathione back to its active form (https://pubmed.ncbi.nlm.nih.gov/12499341/). 

The same study also showed that taking 500-1,000 mg vitamin C supplements increased glutathione levels in white blood cells in healthy adults by 18%.

Another study showed that taking 500 mg of vitamin C supplements per day increased glutathione in red blood cells by 47% (https://pubmed.ncbi.nlm.nih.gov/8317379/).

Vitamin C’s relationship with glutathione is why intravenous Vitamin C drips are helpful when treating COVID.  Dr. Andrew G. Weber, a pulmonologist in NYC, has been giving his intensive-care patients who have been infected with the coronavirus 1500mg of intravenous Vitamin C several times a day - as part of an anti-viral protocol.

3. Add Selenium-Rich Foods to Your Diet

Selenium is an essential mineral and a glutathione cofactor, meaning it’s a substance needed for glutathione to work. Some of the best sources of selenium are beef, chicken, fish, organ meats, cottage cheese, brown rice and Brazil nuts. By increasing your intake of selenium, you may help maintain or increase your body’s supply of glutathione.

4. Eat Foods Naturally Rich in Glutathione

The human body produces glutathione, but there are also dietary sources. Spinach, avocados, asparagus and okra are some of the richest dietary sources.  However, dietary glutathione is poorly absorbed by the human body.

5. Add Turmeric to Your Diet Which Helps absorb Glutathione

Turmeric is a vibrant yellow-orange herb and a popular spice in Indian cuisine.  The medicinal properties of turmeric are likely linked to its main component, curcumin.  The curcumin content is much more concentrated in a turmeric supplement, compared to the powder we use to cook with. Just make sure the supplement has black pepper added to it because black pepper contains the bioactive compound piperine, known to increase the absorption of curcumin into the body by 2000%

Numerous studies have shown that turmeric and curcumin extract have the ability to increase glutathione levels . Researchers conclude that the curcumin found in turmeric may assist in restoring adequate levels of glutathione and improve the activity of glutathione enzymes.

6. Consider Milk Thistle

Milk thistle supplements are another way to boost glutathione levels naturally.  Milk thistle is a herb composed of three active compounds, collectively known as silymarin. Silymarin is well known for its antioxidant properties and shown to increase glutathione levels.  Researchers believe that silymarin is able to maintain glutathione levels by preventing cell damage. 

8. Get Enough Sleep

A good night’s rest is essential for overall health. Interestingly, long-term lack of sleep can cause oxidative stress and even hormone imbalances. As if that wasn’t bad enough, other research has shown that chronic lack of sleep may decrease glutathione levels. Therefore, making sure you get good, restorative sleep each night may help maintain or boost your levels of glutathione.  If you don’t sleep well here are my sleep tips: https://healingartsnyc.blogspot.com/2020/05/sleep-well.html

9. Exercise Regularly

Regular physical activity of course is good for both your physical and mental health.  Recent research shows that exercise is also helpful in maintaining or increasing antioxidant levels, especially glutathione. Studies show it is a combination of both cardio and circuit weight training that increases glutathione the most, compared to completing cardio or weight training alone . However, overtraining without a balanced diet and proper rest can deplete your levels because too much exercise can be stressful to the body.

The good news is viruses can only affect us if we have a weak immune system.  For the most part, a strong healthy body, virus comes in and virus goes out, creating very little damage, even SARS-CoV-2.  The body’s own innate immune system is the strongest thing against any virus or other germ for that matter.  Having a strong  immune system is dependent on a healthy nutrient dense diet and a healthy lifestyle of exercise and good sleep.  The less stress the better for mind and body health, and a body void of as many toxins as possible.  We live and breathe this concept at Healing Arts. We live this lifestyle, eat healthy and take our supplements for optimal health.

How Chiropractic Medicine Saved My Life

I’ve been reminiscing lately and realized that after writing all these blogs I never really shared my story, my healing story.  At 12 years old I was diagnosed with asthma after landing in the hospital not able to breath after my first NYC trip.  Ironic that the air pollution of NYC gave me my first asthma attack and that where I decided to open up my practice 16 years ago.  I was a runner throughout middle school and high school and my asthma was getting worse and worse.  At 16 years old we were looking for alternatives because my asthma was so bad I had to quite cross country and track. I was sick and tired of the inhalers and emergency room visits.  I absolutely hated the prednisone medication….and i was getting worse and worse every year so we were desperate to find a solution. My mom heard of a chiropractor who may be able to help but he was 2 hours away.  Well, we were desperate enough to give it a try.  

He used muscle testing also known as applied kinesiology to help me find out what toxins were in my body causing the asthma and also directed me in what supplements to take that would support my lungs.  With the right nutritional support and lifestyle changes I was asthma free in 2 years and I have not used my inhaler since!

Being so inspired I knew I wanted to do what he did and he was a chiropractor who specialized in nutrition.  So I naturally went to chiropractic school. Chiropractic medicine is a health care discipline which emphasizes the inherent recuperative power of the body to heal itself without the use of drugs and surgery. We go to different colleges than medical doctors.  We don’t learn about drugs but have more anatomy and physiology and learn how to help the body by working on the muscles, joints and spine.  The practice of chiropractic focuses on the relationship between structure (primarily the spine) and function (as coordinated by the nervous system) and how that relationship affects the preservation and restoration of health.

The Goal of Chiropractic Because chiropractic treatments are primarily applied to the spinal region, many individuals incorrectly assume that chiropractors treat only back and neck issues. While we do quickly and effectively eliminate back and neck pain, it’s not the only goal. The objective is to restore and optimize human health by better nerve and blood flow to all areas of the body.  We do this by correcting misalignments in the spine, opening up tight muscles strengthening weak ones.  

How can the same chiropractic treatment which effectively treats my back pain also optimize my health? The answer can be found by looking into the relationship between the spine and the nervous system.

As you may already know, the nervous system is the master controller of all living cells, tissues and organs; orchestrating and coordinating all cellular functions. The spinal column encases the nervous system (spinal cord and nerve roots) and is responsible for its protection.

Because of this intimate relationship, misalignments in the spinal column can irritate parts of the nervous system. This irritation can result from inflammatory biochemicals released during injury or may result from direct pressure during an injury. In either case, the functioning of the nervous system is negatively influenced as is the nerves themselves and the organs that they go to.

In short, because the body’s innate recuperative powers are affected by and integrated through the nervous system, correcting spinal abnormalities which irritate the nervous system can lead to a number of favorable results in patients suffering from various, seemingly non-spinal health conditions.

What Chiropractors Do Chiropractors are primarily concerned with locating and treating misaligned joints, especially in the spine but could be anywhere in the body.  We also want to open up and relax tight muscles not only to help patients get out of pain but also because muscles attach to joints and if they are too tight they can pull the joint out of place and our adjustments do not hold.  

At Healing Arts, we use Applied Kinesiology to check the patient’s spine for any misalignments, fixations or other abnormalities (vertebral subluxations). If subluxations or other abnormalities are detected, the chiropractor will generally apply a gentle force in a corrective manner to the affected spinal area using their hands or  an activator. Chiropractors use many specialized techniques to identify and treat these spinal abnormalities and optimize overall health. 

In addition to spinal adjustive techniques we also use soft tissue techniques, physical therapies, and lifestyle modification programs to help the patient regain health.

We also use the muscle testing or Applied Kinesiology to identify which organs are weak in the body and using these homeopathic vials identify which toxins are causing the organ to go weak and then what nutritional supplement to use to help that organ.  This is how we identify the root cause of a person’s health concern.  

Chiropractors first got into the nutrition field in the 1940s when they realized that their adjustments were not holding well.  What used to take a chiropractor 2-3 adjustments to heal was now taking 12+ adjustments and it wasn’t like they were worse adjusters. So chiropractors started looking for the source and realized that people were becoming more toxic and these toxins were interfering with the nervous system not allowing the adjustments to hold.  This time period also correlated with food companies putting more sugar into the food and the birth of  canned foods.  

Even though chiropractors understood that what you ate and lifestyle changes made a difference in your health it wasn’t until the 1960s that Dr. George Goodheart developed Applied Kinesiology, also known as muscle testing.   

The Benefits of Chiropractic

Short-term and regular chiropractic care can offer a number of benefits including but not limited to:

spinal and extremity pain relief

headache relief

increased mobility and range of motion

decreased stiffness and muscular spasms

arthritic joint pain relief

increased joint health

increased performance and energy

increased sense of well being and relaxation

increased balance and coordination

reduced degeneration and risk of injury

enhanced tissue healing

decreased tissue inflammation

We also treat kids and babies and help them with

earaches

trouble sleeping

colic 

too much spitting up

constipation

Serve to Win

I remember watching Novak for the first time in person at the US Open in 2011 and I was like who is this guy? He had a different game than what I was used to.  Watching him on TV you noticed he played differently but in person it was even more confusing.  I love watching tennis and played in high school.  When I watched him that day in person I wasn’t sure if he was bringing to the court a Serbian way of playing or just his way.  I wasn’t sure if his wins were pure luck or actual skill.  Did he have an actual strategy or was he just that fast and flexible as he literally skidded from side to side at the baseline? 

After reading his book, Serve to Win, I know now he had a strategy and was playing differently because he was accentuating his strengths which happened to be his speed and agility which he attributes to only having after giving up gluten.  Before giving up gluten any major tennis match he would lose his endurance and start making errors but once he gave up gluten he became number one in the world in 2011 and continues to go strong 11 years later, winning Wimbledon just a few months ago in July.  

What you eat makes a difference in your health and your performance.  What you eat can make the difference between being number 1 in the world versus number 2 and Novak is a walking testimonial of that.  The idea of going gluten-free was introduced to him by a doctor who uses muscle testing.  We use homeopathic test kits in the office to muscle test the body for all sorts of foods and toxins but what this doctor did was put a literal piece of bread to Novak’s body and his arm went weak showing Novak he is sensitive to gluten.  

Novak couldn’t believe what he was feeling.  He describes the first time he gets muscle tested in the book as mind blowing.  I can’t imagine what it felt like for Novak to be muscle tested, for his arm to go weak. We innately want to be strong but Novak’s life dream depended on the strength of his arm. He also writes about how hard it was to give up gluten for his family owned a pizza parlor.  Bread was his life, literally.  He writes, ‘‘The idea of giving up bread and other gluten content, foods that are so precious to me, so ingrained in my life, my family, and my culture, was scary. I’m sure you can relate.”  He went threw withdrawal.  His family thought he was crazy but he was determined to give it up for 2 weeks.  After 2 weeks the doctor told him to have a bagel and see how he felt.  Novak was miserable and since then he has never had gluten and this was 13 years ago.  

The book is an easy, enjoyable read.  Novak gives reference to one of my favorite books, Power Vs Force, that explains more about muscle testing.  For more about Power vs. Force watch this video https://youtu.be/tFH_LoR1syM of my explanation. He even explains that if you muscle test with your cell phone as a party trick the radiation from the cell phone will make your arm go weak and it’s fun to watch people’s expressions.  

There is a section of the book titled New Food, New Life where Novak explains the Chinese medicine theory that not only does your body have an innate biorhythm but so does each of your organs at a different time of day.  I already knew about this Chinese medicine theory of each organ having a different biorhythm and believe in it.  For example Heart is weakest at 11pm-1am and strongest 12 hours later 11am-1pm.  So sleep during this time is so effective for restoring the body.  It is also why medical doctors say that after a heart attack if the patient makes it through the night then their chance of survival skyrockets.  

The book has meal plans, great recipes and chapter 6 is about mindfulness.  He titles it ‘Training the Mind’.  Novak gets it.  How important it is to manage stress, what stress does to the body and how important mind AND body health are.  The body cannot heal if the mind keeps stressing out.  It’s that simple.  He then shares easy mindfulness tips that can make a big difference in your life.  If you need motivation on your healing journey I highly suggest this quick easy read to inspire you!

Pegan Diet, Is It Right For You?

When it comes to eating well I like paleo.  I like intermittent fasting.  I like keto green.  I like vegan. But what I actually love is muscle testing food to see specifically what your body’s biofeedback is and creating a diet specifically for you. When muscle testing it’s surprising to see the results.  Sometimes it’s vegan except yes to cheese but not milk.  It’s because the fermentation process of cheese allows the person to have it.  Sometimes when muscle testing it’s paleo without the fruit because even fruit sugar is too much sugar for that person.  It’s wonderful to get these specific results when muscle testing. So when Dr. Mark Hyman came out with a new book called The Pegan Diet Paleo + Vegan = Pegan I was definitely intrigued just like when I loved Dr. Anna Cabeca’s  book Keto Green came out I was super excited because I knew there had to be a healthier way to do keto. Yet again, keto green is not for everyone because maybe you don’t do well with cruciferous vegetables.  

Just like all the other ‘diets’ published there is not one specific diet for everyone but I did enjoy reading The Pegan Diet and how Dr. Hyman simplified great nutritional advice in 21 principles which I will summarize below.

1.Use food as your Farmacy

He goes into details of exactly how food is medicine and eating the right types of food can support your immune system, hormones, circulation, digestion, energy, and detoxification system.  He also explains how eating healthy fats helps support every single cell in your body.  

2. Eat the Rainbow

Pegan diet is double the fruit and vegetables compared to the US dietary guidelines which says 3 cups a day.  The optimal amount should be 6 to 8 cups of fruit and veggies a day.  A serving is usually 1/2 cup so this is 12 to 16 servings a day.  If you know me well enough you know that I think fruit servings should be limited to one or two servings a day depending on the muscle testing so the rest should be veggies.  Dr. Hyman’s goal in this chapter is to show you all the different benefits one can get when eating a variety of fruits and vegetables and even breaks it down in a chart listing all the different colored foods with their phytochemicals and benefits. There is a list of red foods, orange foods, yellow foods, etc. 

3. Follow the 75% Rule

Fill 75% of your plate with non-starchy veggies.  If you aren’t sure what a non-starchy vegetable is we have a chart in the office and can give it to you next time.  

4. Eat the Right Beans, Whole Grains, Nuts and Seeds

A handful or two or nuts and seeds is good but they have to be raw and soaked overnight and then lightly toasted for better digestion.  That is why we carry sprouted almonds and sprouted grainless granola and sprouted cashews in the office.  Nut flours should be eaten minimally for it is too highly processed.  Non-starchy beans are good and should be only 1/2 cup per day and include lentils, lupine beans, peas, snow peas, black eyed peas, mung beans and traditional organic soy products.  Soak the dried beans for a few hours or overnight and not from a can.  Can also be cooked in a pressure cooker instead with a sheet of seaweed for extra nutrition.  He suggests kombu.  Stick to 1/2 to 1 cup whole grains a day.  If you have gut dysbiosis, want to lose weight or auto-immune disease take a 3 week holiday from grains and notice how you feel.  

5. Eat Your Meat as Medicine

Eat only quality meat. If you aren’t sure what that means, read my blog on grass-fed meat. Life Without Bread is a book going into detail how a diet rich in animal protein can be beneficial.  The book is based on 40 years of research from the 1950s through 1990s, before the quality of meat went downhill so I recommend that if you eat meat that it has to be good quality.  Pegan Diet book explains how studies show that grass-fed, regeneratively raised meat cooked the right way can give good nutrition but meat is a side dish no the main entree.  Good quality meat can be hard to find.  Here is what I have used.

www.thrivemarket.com

www.butcherbox.com

www.grassrootscoop.com 

6.   Be Picky About Your Poultry, Eggs and Fish

Again it’s about quality.  Eat pasture raised chicken, turkey, duck and eggs when possible. Pasture-raised is even better than organic. Pasture-raised eggs can be found in grocery stores but to get pasture-raised chicken, turkey or duck I need to go to a farmer’s market.  Stick with low-mercury, wild fish, three times a week.  Be careful with shellfish.  It’s hard to get wild.  If you can’t get wild eat fish farmed with sustainable, restorative or regenerative practices.  Checkout www.cleanfish.com to learn more.  For online options my favorite resources for quality fish is thrivwemarket.comand butcherbox.com

7. Have Fats with Every Meal 

Fat is your friend.  When I started eating more healthy fats I became stronger and more energized.   The right fats can make you healthy and lean.  They are also good for the brain and heart.  The wrong fats can be deadly.  Unlike sugar, which is all bad, fats are complicated.  For a list of healthy vs. non-healthy fats just email me and I can email you back a chart or give a handout at the office.  It’s all about eating the right type of fats.  We need fats to survive.  Every cell is made of fat.  Every nerve is wrapped in a layer of fat.  Our brain is 60% fat.  Our hormones are made of fat.  To make it easy stick with organic avocado oil, organic extra virgin olive oil and coconut or MCT oil and do not eat fats with sugar or starch.  

8. Avoid Dairy (Mostly)

Dairy is not an essential food group.  A lot of people are dairy sensitive.  Consume only full fat dairy products.  Low-fat dairy is harder to digest.  If you do muscle test well for dairy goat and sheep dairy is healthier.  The best cow milk is A2 milk.  Grass-fed butter and ghee is different than cheese and milk and can be fine to use.

9. Eat Like a Regenetarian

Shop local and organic. Join a CSA (community-supported agriculture) program if you can. Go to localharvest.org to find one in your area.  Shop farmers’ markets too.  End food waste as much as you can.  Look for ROC (regenerative organic certified) label on your food. Limit your use of plastic.  We do so much plastic detox in the office.  Plastic is a huge source of infertility and other hormone concerns.   

10.Treat Sugar Like a Recreational Drug

White refined sugar is addicting and for better health really should not be ingested.  Brown sugar, cane sugar high-fructose corn syrup, artificial sweeteners and sugar alcohols are also toxic.  Yes I eat sugar but it’s in limited amounts and includes stevia, coconut sugar, honey, and maple syrup.  Other options are monk fruit and agave but my body tends not to like them so I stay away.  

11. Don’t Rely on Coffee and Alcohol

Even if you muscle test well for alcohol it should be limited.  We also muscle test coffee separate from caffeine to see if a patient can do either.  Green tea really has the most health benefits of any caffeinated beverage.  Your beverage of choice should always be water.  

12. Leverage Personalized Nutrition for Optimal Health

This is where Healing Arts and muscle testing shine.  We also work with functional medicine doctors when patients need blood work.  

13. Cleanse, Detox and Reset Wisely

Dr. Hyman gives a specific 10 day cleansing diet to help detox and reset your body.  To also help cleanse your body he suggests eating your last meal at least 2 hours before bed and at least 12-14 hours between diner and breakfast. Part of good health is good sleep.  He suggests committing to a bedtime daily and turning off electronics at least 45 minutes before bed including the TV.  I usually suggest 30 min.  

14.Assess the Risks and Benefits of a Vegan Diet

Whether you are vegan or not 75% of your plate should be non-starchy vegetables.  Eat green leafy vegetables, cucumbers, peppers, broccoli, cauliflower, bok choy, etc. if you test for it.  Make sure you are eating protein-rich vegan foods including lentils which are the highest source of protein for any plant.  Adding a protein shake is easy.  Try one made with pea protein or hemp protein. Over the last couple of years there have been some really good ones that have come out.  Take supplements as needed, especially vitamin B12 and iron.

15. Eat for Gut Health

Health is all about having good gut flora.  No matter what your health concerns are bad gut flora is playing some sort of role.  Bad gut flora drives inflammation which is at the root of all chronic disease and obesity.  In this chapter is a recipe for a gut healing shake with colostrum, prebiotic, probiotic and collagen.  His steps for healing the gut are similar to mine and are 1. Weed 2. Seed 3. Feed.  Weed out and kill bad gut flora using supplements and eating no sugar.  Sugar will feed the bad gut flora.  Seed is eating probiotic-rich foods like sauerkraut and kimchi and taking a probiotic.  Feed is eating fiber-rich foods for prebiotic benefits so the good bacteria can grow.  

16. Eat for Longevity

To have a solid foundation for living as healthy as possible for as long as possible the Pegan Diet has 4 points.  1. Keep your fasting blood sugar to 70-85mg/dL.  If it’s higher than this remove all sugars, including healthy ones, and refined starches from your diet, including gluten-free breads, pasta, all rice and potatoes.  Stress can also cause blood sugar to go up so meditate, deep breathing, yoga or other relaxing techniques. 2. Eat protective, disease-fighting foods.  These include green, leafy vegetables, organic, wild blueberries, organic broccoli and green tea. 3. Build muscle.  The older you are the harder it is to build muscle so build muscle now and lift weights to keep the muscle you have.  4. Incorporate intermittent fasting.  I suggest intermittent fasting only if you muscle test for it because it’s not for everyone.  He suggests doing a 24 hour fast once a month as well.  Some of my patients muscle test well for and get good results with fasting 24 hours once a week.  

17. Eat to Boost Mood

The number one thing that will help boost your mood is to not let your blood sugar go up and down.  Keep your blood sugar balanced with eating frequent healthy meals with healthy fats.  Eat brain-boosting foods such as fish, nuts, seeds and green tea.  Lastly, work with someone to see what nutrition you may be lacking (this is where we come in) or at least start with a multi vitamin made from organic food.  

18. Make Healthy Eating Affordable

Plan ahead and go grocery shopping.  It costs more to pick up food on the go.  Taking your lunch to work with you will save so much money. If you don’t cook just make it easy with salads.  You could also learn to cook 4-5 meals and cook extra so you have leftovers for lunch the next day.  Track your spending habits.  Shop at discount stores.  I have a routine of shopping at 3 different grocery stores to meet all my family requirements as cheaply as possible plus then thrivwemarket.com and the CSA.  

19. Feed Your Kids What You Eat

Families who cook and eat together build healthy habits that will last a lifetime. It’s exciting when we splurge on the weekends eating out and Sunday night my 13 year old asks for a salad.  She knows what she is missing. Children, even more than adults, enjoy and require routine.  Pretend Soup is a cookbook that has kid-friendly recipes from whole foods if you want ideas.  If your children are already eating gluten, sugar and dairy you don’t need to do a big overhaul.  Make small changes with them and they may not even notice.  Don’t announce the pancakes are gluten-free.  Just make them and see if they even notice. Start babies with avocado at 6 months old.  Pediatricians are recently recommending 4 months old but I would wait.  Start with avocado because it is the closest thing nutritionally to breast milk.  Then stick with veggies for as long as you can.  Introduce fruit at 10 months just because it’s so sugary and you want them to not crave sugar.  

20. Make Healthy Habits Stick 

If your family is not on board tell them you need time to take care of your health and that you hope they will support your decision for you to do it for yourself.  Talk to your friends and see if there is anyone that can support you there.  At least you know you have us to support you through the changes and making them healthy habits for life. Study habit change can also be empowering.  The Power of Habit by Charles Duhigg or Tiny Habits by B.J. Fogg are recommended.  

21. Start the Pegan Diet Today 

Last but not least, start the Pegan Diet!  The end of the book is filled with recipes.  I made the Morning Quinoa Berry Bake and we loved it, kids included.  He suggests 1/3 cup healthy sweetener but I did without because of the shredded coconut and fruit I thought it was sweet enough.  

5 Anti-Inflammatory Breakfast Options to Start Your Morning on a Healthy Note

“What do I eat for breakfast?” This is a common question we get from new patients after I have muscle tested what foods they can and cannot eat.  What you eat for breakfast can set the tone for your entire day. It's been shown that it's easiest to make healthy choices in the morning before our willpower is depleted, which means that it's easy to set yourself up for success with a nutritious choice. But what does "healthy" even mean? It's easy to get confused in an era of over-information when it comes to nutrition, especially when a lot of the advice out there seems to contradict itself. Even after being muscle tested and seeing which foods to avoid the questions still remain: should you eat plant-based? Drinking butter coffee exclusively? Going for a high-protein meal? The options can be overwhelming or maybe the overwhelm is you feeling the lack of options so let me give you some ideas.

When it comes to managing inflammation, we teach our patients at Healing Arts that food plays an important role. Foods help to decrease inflammation based on the antioxidants, vitamins, and minerals they contain. They can also increase inflammation if they are full of sugar, processed ingredients, chemicals, and more.

Chronic inflammation leads to ill health.  Even the day-to-day issues such as fatigue, weight loss or gain, and mood disorders like anxiety and depression are due to chronic inflammation. 

Breakfast is not for everyone.  I do believe in eating only when you are hungry and I do believe intermittent fasting can help certain people.  I also believe there is no such thing as breakfast food and you can have salmon with a salad and oil and vinegar for breakfast for a good balance of protein, greens and healthy fats.  I definitely know I need protein for breakfast to be satisfied and productive until lunch.  Whether you eat breakfast or not how you break your fast for the day is very important.  That first meal of the day, no matter what time, should be a healthy, nutrient-dense meal to increase your energy levels, promote cognitive function so you stay alert during the day. This will also lead to making better food choices throughout the day. Do not reach for a donut.  Starting the day out with refined carbohydrates with sugar can cause an increase in your blood sugar and a 'crash' shortly after.  This can lead to the desire to snack throughout the day, reach for another sugary option, or make you feel like taking a midday nap. 

If you're looking to avoid the crash, as well as steer clear of inflammation-promoting foods, start reading food labels for hidden sugars, which are often lurking in many "healthy" breakfast products like yogurts, granola, and cereals. When reading a food label do not read the Nutrition Label that says: Sugar 4 grams.  That is the amount of sugar including natural sugar that is even found in rice and peas.  Instead read the ingredient list for the word sugar, cane sugar, sucrose, or glucose.  The constant blood sugar roller coaster that comes with eating foods high in sugar can cause hormonal fluctuations and inflammation—pretty much the opposite of starting off your day on the right foot. 

The good news is that by making smart breakfast choices, you can manage your energy levels, promote overall health and wellness, and prevent inflammation. Here are some fantastic, anti-inflammatory breakfast ideas to start your day off right.  I can’t find recipes that fits everyone’s dietary changes based on muscle testing but I’m hoping everyone can find 2-3 recipes they can use.

Anti-Inflammatory Breakfast Ideas

1

Oatmeal With Walnuts and Berries

This gluten-free grain is high in fiber to help decrease cholesterol levels and balance blood sugar. The walnuts slow down digestion and provide a dose of omega-3 fatty acids, which are anti-inflammatory. Berries add sweet flavor without a lot of sugar and have a lot of antioxidants.  Berries have anthocyanins that reduce inflammation and risk of disease. If you can’t have oats try hot buckwheat cereal. It can be found at any health food store.  Buckwheat contains high levels of rutin, which is a type of antioxidant. Antioxidants can help protect the body from damage caused by free radicals, which can cause oxidative stress, affecting lipid levels as well as triggering a variety of diseases. Buckwheat is also good for digestion, lowering high blood pressure, and is a good source of iron.

2

Fruit With Almond Butter

For an on-the-go breakfast, grab an apple or banana with a packet of almond butter for a satisfying and portable meal. Fruit is full of antioxidants that prevent free radicals from creating damage and disease in our bodies, and contain fiber, which helps to flush toxins through our body.  Pair that with nut butter that contains healthy fat with some protein, and fiber so that the fruit sugar doesn’t hit your bloodstream so quick.

3

Greek Yogurt and Fruit

The protein and healthy bacteria strains in Greek yogurt serve anti-inflammatory roles, aid with digestion, and keep you satiated. Eat yogurt that is full fat, not 2% or 0% fat.  Without the fat you won’t feel full and enzymes are missing that help you digest the yogurt.  Eat full fat, the way nature intended it to be.  If milk is off the table try CocoJune, my favorite coconut yogurt.  Pair that with antioxidant-rich berries and you have a power breakfast full of healthy fats, probiotics, and protein.

4

Pasture-raised Eggs and Greens

Eggs are rich in nutrients including vitamin D, protein, omega 3, and choline.  Healthy fats and protein are powerful in managing blood sugar levels, which helps temper inflammation. Add in greens for even better nutrition, void of sugar, and high in fiber. I usually saute spinach while I’m cooking the eggs.  

If eggs are not part of your diet and soy is then try an organic tofu scramble with turmeric. Turmeric has an active compound called curcumin that's been shown to provide anti-inflammatory effects, especially for the brain. 

5

Protein-Packed Smoothie

When it comes to inflammation-fighting superfoods, this is your chance to blend them all together for the ultimate anti-inflammatory breakfast.  Kachava is my favorite protein powder because it’s vegan, pea protein, with a bunch of different superfoods.  It’s $4 a serving and tastes so good.  I do put it in the blender with water, a cup of spinach, 1/2 avocado, and 1/4 cup organic wild blueberries from Trader Joe’s for an even more nutrient dense breakfast.  Avocado adds healthy fat but also makes it creamy and smooth.  Avocados also have carotenoids and tocopherols; both help reduce the risk of chronic disease.  Banana would do the same thing but I don’t want high fruit sugar first thing in the morning and banana is high in fruit sugar. Also if you are in a hurry or traveling then just add water or an unsweetened nut milk, shake and enjoy.  I think this breakfast is the most nutrient dense, anti-inflammatory combo.

What to do About Fluoride Poisoning

You're exposed to fluoride if you take prescription drugs like Prozac, swim in pools, or sit in hot tubs. It's in conventional produce like lettuce, and commercial bread and bakery products. It may be in beverages like iced tea, wine, and beer made with city or town water, or in infant formula. And of course it's in toothpaste. It may even sneak into your food from Teflon coated pots and pans.

Fluoride is a neurotoxin that collects in the brain and spine, increasing the risk of death. Fluoride also calcifies the pineal gland and hardens the arteries. Fluoride toxicity can also increase the risk of hypothyroidism, reduce infertility, and cause debilitating bone disease. So what can we do about it?

The first thing is to make sure your toothpaste doesn't have fluoride in it. Toothpaste ingredients will not be found on the tube but on the box when you first bought the toothpaste so it is best to check online for your toothpaste ingredients.

Step two is to filter your water if it isn't well water or drink bottled water. Brita, Pur and other common filters will NOT remove fluoride. Reverse osmosis water filters are the best for filtering out fluoride along with chlorine and heavy metals but they also take out trace minerals so be sure to replace with mineral drops or a trace mineral tablet.

If you think you may have fluoride toxicity taking iodine and/or tamarind can help. A study that was published in the European Journal of Clinical Nutrition showed that it can remove risky fluoride deposits from your bones. In the study, researchers discovered that healthy boys who consumed a third of an ounce of the fruit for just 18 days noted significant enhancements in their urinary excretion of fluoride. In another study, boys who were given tamarind to eat for just three weeks noted additional fluoride excretion compared to a control group.

However, tamarind also provides another incredibly useful benefit: It can prevent and alleviate chronic diseases. Tamarind seed extract has been shown to target and kill inflammatory chemicals like interleukin, reducing joint pain, swelling and inflammation. This makes it quite useful or those who suffer from osteoarthritis.

In addition, its rich vitamin C content means it can boost immunity and help detoxify. It’s a good source of potassium, supporting healthy blood pressure, and it also helps prevent heart disease by removing excess LDL cholesterol from the veins and arteries in the body. It also promotes circulation and normalizes the levels of triglycerides in the blood. In addition, it boasts a significant iron content, helping to ward off anemia.

It’s important to note, however, that tamarind can thin your blood, so be careful if you take aspirin or other blood-thinning medications.

According to the Fluoride Action Network, many children now exceed the recommended daily fluoride intake just by using toothpaste. More than 50 studies have linked fluoride to lower IQ in children. If you are worried about fluoride exposure for you and your loved ones, tamarind or iodine could prove to be an essential part of your diet or supplement regiment. To know for sure it's best to get muscle tested to see specifically what nutrition your body needs. With the right nutrition the body can detox and heal naturally.

How to Soothe PMS

You may think that PMS symptoms subside with age. Unfortunately, cramps, headaches, and other premenstrual pain can get worse into your mid-30s and 40s.  While many of us have accepted these symptoms as “normal,” they’re anything but normal. Your symptoms could also be the result of something more serious.  It’s not healthy to be in pain every month or to experience mood swings, fatigue, irritability, or even acne regularly.

There are reasons you might experience hormone imbalance in your 30s and beyond, and it has nothing to do with PMS.  What a lot of people do not know is that chronic stress, nutrient deficiencies, and environmental toxins all contribute to hormone imbalance. That's where we can really help.  With the muscle testing that we do we can identify those toxins, figure out what nutrients your body is missing and design a nutrition program just for you. One of the main toxins we find in women suffering from hormonal issues is plastic.

It’s great that the government recognizes BPA as a toxin that not only interferes with women’s hormones and fertility but also causes cancer among other health issues.  But BPA is not the only toxin in plastic and I don’t know how long it will take for the government to recognize it.  So we want to stay away from plastic whenever possible.  No plastic forks, spoons, straws.  If you love straws then you can buy stainless steel straws off Amazon.  No plastic water bottles.  I use a glass one called a flaska that I absolutely love.  You can use stainless steel water bottles too.  Do your best to avoid ziplock bags, saran wrap, tupperware.  To store leftovers, I use pyrex, glass containers with rubber tops and I just don’t let the food touch the rubber.  But if you buy a bag of frozen peas it is what it is, nothing you can do about it.  I always suggest to my patients to just do the best they can.  They will not be able to get rid of plastic 100%.  

The hormone disruptors in plastics even influence the way genes express themselves in people with reproductive disease and obesity to make it more likely that people pass the disorders onto their children. The study of how the cellular environment changes gene expression is called epigenetics.  I think it’s fascinating and for this reason we want the cellular environment to be as healthy as possible from all heavy chemicals, heavy metals and junk food so that the cell can create optimal gene expression for your health.  For more info on gene expression and epigenetics watch my video. 

Besides plastic other toxins that have been studied that cause hormone imbalance and can lead to PCOS and other issues are:

1. Pesticides - so eat as organic as possible

2. Phthalates (THAL-ates) are chemicals in plastic that make it soft and flexible. You can also find them in: Cosmetics and personal care products, from perfume, nail polish, and hair spray to soap, shampoo, and skin moisturizers.  To learn more about phthalates and how healthy your personal care products are go to ewg.org for more information.  The website is from the Environmental Working Group and it rates all personal care products and cleaning products on a scale 0-10, 0 being healthiest for you and 10 being the worst for you, meaning it’s researched to cause cancer.  It’s a great website with thousands of products rated so you can choose the healthiest ones and I love the research they use to determine the score they give each product.  

3. Phytoestrogens: a compound in plants that acts like estrogen in the body and if we eat too many then the hormones get imbalanced because the body thinks it has too much estrogen.  Foods that contain phytoestrogens include: soy and soy products, flax seeds, grapes, carrots, lentils, licorice, bourbon, olive oil, and oats.

4. Another big hormone disruptor we eat all the time is meat that contains hormones.  When animals are poorly farmed they are given hormones to grow and mature faster so they can reach the butcher faster and the farmer can have a higher turn around rate.  I think over the years farmers use more and more hormones with their animals is the reason why girls are hitting puberty faster.  It’s also a main cause of moodiness.  I think all women know what it feels like to be extra hormonal.  The last thing we want are extra hormones from the meat we eat so if you eat meat then do your best to eat quality meat without added hormones.

One particularly significant natural method of treating hormones is inositol, a type of sugar found in fruits, beans, grains and nuts.  The foods with the highest levels of inositol are cantaloupe and oranges.  Inositol influences the insulin response and several hormones, not just sex hormones but also several hormones associated with mood and cognition.  Multiple studies have shown that supplementation with inositol may not only improve insulin resistance but also decrease male hormones in the bloodstream, lower blood pressure and lower triglycerides which makes it really helpful for patients with PCOS (poly cystic ovarian syndrome).

Also inositol seems to promote ovulation, which, in turn, may support fertility. There was a study done where women who weren’t getting their period and then started supplementing with inositol, 86% got their period back whereas the control group who was taking a placebo only 6% got their period back. 

Another supplement that helps is vitamin D.  Between 67%–85% of women with polycystic ovary syndrome are thought to be deficient in vitamin D.  Adding vitamin D to a daily routine I have observed it to improve insulin sensitivity, increase weight loss success, slow the formation of ovarian cysts, regulate periods, minimize inflammation, reduce oxidative stress, lower cholesterol, lower high triglycerides and reduce male hormones in the bloodstream. 

Another thing people don't realize is that women of all ages are starting to experience the symptoms of estrogen dominance or estrogen deficiency—way before perimenopause or menopause begin.  Luckily, supplementing with the right nutrients can help.  That means fewer symptoms from PMS like headaches, cramping, and mood swings.  I love using red raspberry leaf to not only help with PMS but it's also great for perimenopause, menoapuse, infertility and ammenorhea too!  You can drink it as a tea or take it as a tincture.   The leaves of raspberry plant are believed to cure infertility in both men and women.  I also use red raspberry leaf tea to help regulate menstrual cycles when the cycle is too long or too short and it’s great while pregnant too because it helps tone the uterus, decrease nausea, and ease labor pains.  I also use it afterwards for breast feeding mothers because it helps increase milk production.

No matter what age you are I see time and again how hormone balance also means better health long-term.  It truly is that important.  For more info listen to our podcasts on Fertility Help and PCOS.