Protein, Fruit & Vegetable Substitution List

Don’t love avocado? Maybe you hate the taste of beets? Whether apples are out of season, or whether you just don’t like banana, use this substitution vegetable and fruit list to swap ingredients.


Options: any variety, pear, grapes (any type), cherries, blackberries, blueberries

Arugula (Rocket)
Options: spinach, kale, watercress

Options: roasted veggies (squash, mushroom, eggplant), banana


Option: avocado

Options: parsley, cilantro, mint

Beets (Beetroot)
Options: red cabbage, tomato, radish

Options: blackberries, strawberries, raspberries, cherries

Bok choy
Options: kale, beet greens, dandelion greens, arugula

Broccoli stalk
Options: celery, cucumber, cauliflower

Options: cauliflower, green cabbage, kale, chard

Butternut squash
Options: pumpkin, carrot, sweet potato, any winter squash


Cantaloupe (Rockmelon)
Options: mango, papaya, peach, honeydew melon

Options: sweet potato/yam, winter squash, pumpkin, parsnip

Celeriac root
Options: celery, turnip, parsley root, kohlrabi, jicama, daikon

Options: cucumber, zucchini, jicama

Options: raspberries, strawberries, blackberries

Option: scallions

Cilantro (Coriander)

Options: basil, parsley

Coconut water

Options: water, diluted fresh juice

Collard greens

Options: mustard greens, kale, beet greens, dandelion greens, spinach


Options: cherries, raspberries


Options: celery, zucchini, jicama


Dandelion greens

Options: kale, mustard or collard greens, beet greens, chard



Options: celeriac root, kohlrabi, jicama, daikon, endive



Option: shallot


Option: lemon


Options: clementine, orange, tangerine, blood orange, star fruit

Green beans

Options: asparagus, kale

Green cabbage

Options: red/purple cabbage, kale, arugula, chard

Green peppers (capsicum)

Options: red or yellow peppers, mushrooms


Honeydew (melon)

Options: green grapes, cantaloupe, apple


Jalapeno (chili pepper)

Options: any other hot pepper, green bell pepper


Kale (Tuscan cabbage)

Options: arugula, spinach, Swiss chard, green cabbage, mustard/collard/beet/turnip greens


Options: mango, orange, tangerine, lime



Options: ginger


Options: lemon, orange, clementine/tangerine



Options: papaya, kiwi

Maple syrup

Options: honey


Options: ginger, sweet basil



Options: garlic, leeks, shallot


Options: grapefruit, clementine, tangerine, kiwi, mango, papaya


Options: sage



Options: cilantro, kale, arugula


Options: turnip, parsley root, celeriac, carrot


Options: nectarines, plums


Options: apple, celery root, peach, plum, jicama


Options: orange, grapefruit, mango


Options: pineapple, strawberries

Portobello mushroom

Options: any variety mushroom, eggplant



Options: red cabbage, tomato


Options: dried cranberries, figs

Red/purple cabbage

Options: green cabbage, radish, cauliflower, broccoli, radicchio


Options: bib lettuce, radicchio, endive, Boston lettuce, green or red leaf lettuce


Shallot (eschalot)

Options: garlic, onion


Options: kale, chard, romaine lettuce


Options: raspberries, blackberries, cherries

Summer squash

Options: zucchini, cucumber

Swiss chard (silverbeet)

Options: kale, spinach, romaine, mustard/collard/beet/turnip greens, green cabbage, arugula, watercress



Options: orange, grapefruit


Options: rosemary


Options: radish, red pepper, watermelon



Options: red grapefruit, cantaloupe, honeydew, tomato, radish

White wine vinegar

Options: red wine vinegar, cider or champagne vinegar, lemon

What Is The Keto Diet

You’ve tried diet after diet and can’t seem to lose weight. It could be that your body has hit a plateau and you need something to kick your weight loss into high gear. One “diet” that is doing just that is the keto diet. This high-fat, low-carb diet is taking the nation by storm.

What Is The Keto Diet

Unlike other low carb diets on the market today, the keto diet is not a “fad”. Researchers have conducted many studies on its effectiveness and risks to patients. The results find it to be a healthy weight loss option if followed for a short time.

The “diet” itself is easy to follow. The low-carb, high-protein food intake put your body in a state of ketosis. This means that your body becomes efficient at burning fat. When a personal eats carbs, they convert into sugar and our body uses that sugar as fuel. When the body is in a state of ketosis, there are no sugars to use as fuel. Instead, the body turns fat into ketones and uses them as fuel for the brain and other organs. Ketones are produced in the liver.

When carbs convert to sugar in the body, this affects our blood glucose levels. For people with diabetes, major alterations in blood glucose levels can have serious consequences. When you stop eating carbs, your body naturally lowers your blood glucose levels.


What You Need To Know To Get Started

When you change the way you’re eating, your body will need some time to adjust. During the first couple of weeks, you may notice a decrease in energy levels, increased hunger, and sleep issues. You may also notice a big difference in the number on the scale. Don’t be alarmed! The majority of weight loss at the beginning of any diet is water weight. You may find that your weight loss will be more consistent after the first few weeks of the keto diet.


Foods to Avoid

The main foods to steer clear of are grains, starches, fresh fruit, beans, and root vegetables. These foods either contain sugars or break down into sugar in the body. With excess sugar in the body, you won’t burn fat as easily and may have trouble losing weight.


Keto Approved Foods

  • Meats- Unprocessed, all natural meats are a must on this diet. The goal is to consume moderate amounts of protein with a high-fat content. This doesn’t mean you are able to eat large amounts of meat. Eating too much protein can also lead to excess levels of sugar in the body.
  • Seafood- Eating fish is a great way to load up on healthy fats. Look for wild-caught cuts of fish such as salmon or tuna. Make sure you stay away from breading that contains carbs.
  • Eggs- Eggs are a great source of protein. You can serve them in a variety of different ways and with different toppings. One serving of protein equals two eggs.
  • Fats- The biggest difference in the keto diet and others is the amount of fat you can consume each day. You can use things like butter and oils for cooking. Sauces such as mayonnaise or sour cream are acceptable on this diet. Avocado is another example of a healthy fat.
  • Vegetables- Any vegetable that grows above ground is O.K. to eat. Vegetables such as lettuce, squash, zucchini, and tomato would be great options. They can be eaten raw or cooked with butter and oil.
  • High Fat Dairy- Not only can you eat butter, but things like heavy cream and cheeses are allowed on the keto diet. High-fat yogurts are another good option, but watch out for sweetened varieties. Avoid drinking milk because it contains large amounts of sugar.

Even with eating high-fat foods, people are losing incredible amounts of weight. A keto diet is a great option for extremely overweight individuals or those with diabetes. It is not a diet that should be followed long term. Studies have not been able to determine if there are any health risks associated with the keto diet after long-term use. Always seek the advice of a health professional before starting any new diet plan.

MRT Diet In Action – Milk, Soy, Dairy, and Corn Free

We have seen some results from the MRT test before, but this one client takes the preferable gluten free, soy free, dairy free and corn free cake.

Their MRT food sensitivity results came back having issues with Milk, Soy, Gluten, and Dairy. Their initial reaction was, there is no way I can eliminate these foods from my diet. We reminded them it is only for three to six months but to think of it as not removing but replacing your favorite meals.

Most people eat around 30 different items anyway. We all love a hamburger and fries, pizza, ice cream or even a beer. We need to focus on what we can eat versus what we can’t and fill in the rest. Plus, you don’t know if you hate something until you try it.

All meals need to have a protein, a carb, a fat and a fiber. That is the goal to strive for eventually. For now, we throw that out the window and focus on compliance. Let’s look at the four main issue we will face in planning their meals.

Proteins they can have;
Chicken, Fish, Pork, Eggs, Beans

Gluten-Free is easy nowadays. Pretty much any gluten items can be replaced with a Gluten Free option. Check if it has corn in it. Always the safe bet is to do some rice-based Gluten Free item.

Dairy is also easily replaced with Almond milk, Rice Milk or Coconut milk

Soy is something you will need to check the labels as it is more of an additive rather than the main focus.

All of these are in your basic process foods so you will need to be diligent and read labels for the first month you are on this diet to get used to finding the things you can use.

So what would a weekly meal plan look like for a client with all these issues? As you can see, it is not that bad.

Each day we will break things down for Breakfast, Lunch, Dinner and two snacks. We like to follow the formula of five meals a day. When planning meals, always start with your protein first.

B: Scrambled Eggs with Sausage and Spinach (use earth balance soy free butter or coconut butter for the skillet)

S: Utz Potato Chips

L: Chicken Salad With Hard Boiled Egg

D: Chicken and Brown Rice with Veggies

S: Almond Milk ice cream

B: Rice Chez cereal with Vanilla Almond Milk

S: Gluten Free cookies

L: Hardboiled Eggs, Utz Potato Chips, and Hummus

D: Fish and Brown Rice with veggies

S: Coconut Milk Ice Cream

B: Scrambled Eggs with bacon and spinach (use earth balance soy free butter or coconut butter for the skillet)

S: Sea Salt Grain Free Tortilla Chips(Siete) with Guacamole(Wholly Guacamole) or hummus

L: Canned Chicken on Toasted Gluten Free bread

D: Pulled pork with BBQ(Just check your BBQ sauce label)

S: Gluten Free, Dairy Free Chocolate bar (Enjoy Life Gluten-Free, Dairy-Free Ricemilk Chocolate)

B: Rice Crispies cereal with Vanilla Almond Milk

S: Rice Cakes

L: Bacon on Toasted Gluten Free bread with Utz Chips

D: Baked potato, bacon bits and butter with veggies(use earth balance soy free butter)

S: Gluten Free cookies

B: Scrambled Eggs with Sausage and spinach (use earth balance soy free butter or coconut butter for the skillet)

S: Utz Potato Chips

L: Chicken on Toasted Gluten Free bread with Utz Chips

D: Rotisserie Chicken and potato with veggies

S: Rice Milk Ice Cream

Other Breakfast options: Gluten Free pancakes or waffles.
Other Lunch options: Dinner leftovers
Other Snack options: Rice Chips
Other Dinner options: Gluten Free Pasta, Pork tenderloin

We would love to hear from you. Leave your other food suggestions in the comments. We can add them to our list.

Is Milk Bad For You?

For years, milk has been a vital part of a balanced diet. It is a major source of nutrients, such as calcium and vitamin D. But is it good for you? Even with its widespread popularity, many researchers don’t think it is.

The History of Milk

Cows have been the biggest source of milk for thousands of years. In the early 1600’s, the first dairy cows came to North America. The milk from these cows made things such as butter and cheese and was also consumed by the farmer’s who raised them. While drinking fresh milk was somewhat safe, many people developed illnesses from it.

Louis Pasteur and the Pasteurization Process

With the inability to store milk properly, it was quick to spoil. One man, Louis Pasteur, had a big part in how milk gets stored and distributed. Louis was a French microbiologist. In 1862, he conducted the first pasteurization test. Pasteurization is the process of heating milk to between 63-72 degrees Celsius. It is only under this heat for a few seconds before cooling. This process destroys the dangerous bacteria in milk.

Homogenization of Milk

In 1917, the process of pasteurization became mandated by the US government. This ensured the milk was safe to drink. The mandate also allowed for its transportation and storage in grocery stores. A few years earlier, in 1899, the milk homogenizer got its patent. This process breaks down large fat globules found in milk. It prevents the cream from separating and rising to the top. This process gives milk its almost creamy consistency.

Milk goes through many different processes from cow to consumer. You would think all the nutrients would be lost in the process. But, that isn’t true. Studies have shown that there is no significant decrease in the nutritional value of milk after these processes.

Milk in the Media

Milk gained its popularity as a nutrition source by the use of advertisement. In the 1930’s, President Franklin D. Roosevelt started a new deal for the Works Progress Administration. The WPA gave artists, writers, and educator’s jobs-creating advertisement posters for milk. The hope of the WPA was that it would pull the US out of the Great Depression.

Marketing milk didn’t stop there. In 1993 the first “Got Milk?” campaign got its start. Many different celebrities were involved in the campaign. They proudly wore a milk mustache for TV and magazine ads. The “Got Milk?” slogan became a Federal trademark, making this campaign the most successful in history.

7 Reasons Milk Is Bad For You

Although milk is a great source of many nutrients, it’s not the best for you. Many years ago, the FDA approved a bovine growth hormone that is given to the dairy cows. This hormone helps to increase milk production in animals that take it. This growth hormone can show up in the milk we drink. This hormone and other factors are what make milk bad for you.

  • Milk can cause allergies due to the hormones and additives it contains. Some people are unable to drink milk without getting an upset stomach or severe bloating.
  • Many people have developed Lactose intolerance because of regular consumption of milk.
  • High intake of calcium has been shown to increase your risk of certain cancers.
  • With the addition of growth hormones, more people are seeing an increase in breast tissue. Men, women, and even children are showing abnormal breast growth.
  • Drinking too much milk can cause unwanted weight gain. That is especially true if the milk contains sugars from artificial flavors.
  • Some studies have shown that drinking large amounts of milk can increase your risk of osteoporosis. Osteoporosis is a condition involving your bones.
  • Another aggravating side effect of drinking milk is an increase in acne of both the face and the body.

Sources of Calcium That Aren’t Milk

With all the potential side effects of milk, many people have stopped drinking it. Calcium is vital to bone health. If you’re not consuming milk, you need to find other ways to get enough Calcium. Some alternative sources are:

  • White beans
  • Canned salmon (with bones)
  • Orange Juice and Oranges
  • Almonds and Sesame Seeds
  • Tofu
  • Dried Figs
  • Oatmeal

Many companies have also started producing alternative kinds of milk such as almond and soy. There are many different options for getting the same amount of Calcium as you would with milk. And, you don’t get all the harsh side effects.

Top 5 Supplements For Men Over 40

Aging is a process that can’t be avoided. Even the most active, healthy men find themselves facing more health problems after the age of 40, even with a good diet. The good news is there are many supplements on the market to counteract the effects of aging. Listed below are the top 5 supplements for men over 40.

Omega 3

As men age, they are at an increased risk for heart disease and other heart-related issues. Taking a daily Omega 3 vitamin can greatly reduce these potential threats. Omega 3 helps to lower blood pressure and triglycerides. High levels of these put a person at an increased risk of having a heart attack. They also help reduce the risk of blood clots and clogged arteries. The recommended dose for a healthy adult male is about 1,000 mg per day.


One supplement that’s not well known, but important to the health of men over 40, is Boron. Boron helps balance male hormones by increasing testosterone. As men age, testosterone levels fall, causing problems with the prostate. When taking Boron each day, you can lower your risk of prostate cancer. It has also been shown to increase bone strength and cognitive function. The recommended dose of Boron is around 3 mg per day.


During the aging process, the cartilage between our joints can deteriorate. This deterioration causes pain and stiffness in the joints. Taking Glucosamine every day can reduce joint pain and stiffness. It is often compared to an extra strength ibuprofen, but its effects are longer lasting. If you are allergic to shellfish, you should not take Glucosamine. One of the ingredients used in this supplement is shellfish. The recommended dosage is around 1500 mg per day.

Vitamin E

Vitamin E is one of the most beneficial vitamins for men over 40. It helps slow the effects of aging and improves athletic performance. It can reduce the risk of certain eye diseases, heart disease, and cancer. Taking vitamin E every day can also reduce your risk of Alzheimer’s disease. The recommended dose of Vitamin E is 15-20 mg per day.

CoEnzyme Q10 (CoQ10)

For men over 40, energy levels aren’t where they used to be. CoQ10 is beneficial because it helps to increase energy levels. It also helps fight the aging process. CoQ10 supplements are composed of free-radical antioxidants that also fight other diseases. It can also help fight neurological disease, heart disease, and lower your blood pressure. The recommended daily dose of CoEnzyme 10 is 60-100 mg per day.

For men over 40, the threats of aging don’t have to become a reality. Adding at least one of these supplements to your daily routine can greatly improve your health and lifestyle. Make sure to speak with your doctor before starting any supplements. The daily dosage may be different if you have health issues or sensitivities.

How Much Water Should I Drink A Day?

Water is an essential component of our daily lives. The human body is roughly 60 percent water. Without water, our bodies would suffer. Exactly how much water we actually need each day can be a rather confusing topic. For years, it has been the recommendation to drink 8 glasses of water per day. This recommendation doesn’t take into account activity level, age, or weight of the person. The amount of water you should consume each day depends on many different factors.

Calculating Water Intake

The easiest way to calculate how much water you should drink each day is by multiplying your current weight by 67 percent. This number will be your baseline for water intake each day. So, for example, if you weigh 160 pounds you should consume 107 ounces of water each day. That breaks down to roughly 13 cups of water a day.

There are other factors that come in to play when talking about water consumption each day. If you live in an area with a hotter than normal climate, you should increase your water intake. Anyone that is active during the day should also increase their water intake. A general rule is to add 12 ounces of water for every 1 hour of physical activity. Women who are breastfeeding or pregnant should also increase their water intake.

Even children need a certain amount of water each day. Children ages 4-8 should drink an average of around 5 cups of water each day. That number increases to 7-8 cups of water daily for children ages 9-13. Children ages 14-18 should drink 8-11 cups of water daily. If a child is physically active during the day increase their daily total by 1-2 cups. Pregnant women really need to make sure they are drinking water, dehydration during pregnancy can lead to major problems.

Benefits of Drinking Water

With so much of our body comprised of water, it is critical that you consume the appropriate amount each day. Water helps our bodies regulate temperature, flush out waste, and lubricate our joints and organs. Water helps our skin by decreasing wrinkles and blemishes, making you look younger. Another benefit of water is how it aids our digestive system. Drinking enough water will decrease your risk of constipation and kidney stones.

Risks Associated With Water Consumption

Not drinking enough water increases your risk of developing dehydration. This can cause fatigue, constipation, mood changes, and kidney stones. People with dehydration may also feel weak. When you feel thirsty, that’s usually a sign you need to increase your water intake. If you don’t treat dehydration early on, it could mean I.V. fluids or hospitalization to get better.

Drinking too much water also poses a risk to the human body. Hyponatremia is a condition caused by consuming too much water in a short period of time. This condition can cause seizures, headache, confusion, and even coma. Hyponatremia is not a common condition. Marathon runners and small children are the most susceptible to the effects of Hyponatremia.

Consuming water daily is beneficial to your health. If you don’t like the taste of “nothing”, try adding fruit or lemon juice for flavor. Water doesn’t only come in the form of a drink. Some foods such as melons or cucumbers contain water also. If you can’t drink the recommended amount of water each day, always remember to drink when you feel thirsty.




Best Probiotic For Women Over 40

Bloating, Gas, Constipation. These pesky symptoms always seem to show up at the worst times, often after a heavy meal. They can also signal that your gut is in serious need of some TLC. One way to increase your gut health is with a daily probiotic. But, before you run out to buy a probiotic, you need to understand what they are and how they help.

Gut Health

All the bacteria living in your gut, both good and bad, make up your “gut flora”. These bacteria are beneficial for proper gut function. Your gut flora helps digest food, prevent illness, and reduces allergies. Problems with your gut develop when there are too many of either type of bacteria. These problems can include bloating, constipation, or diarrhea.

A bad gut doesn’t only show up in the form of digestive problems. If you’ve noticed a decrease in your brain function that can also be a sign your gut is out-of-whack. Certain skin conditions, such as acne and dermatitis, are also linked to bad gut issues. Maintaining a balanced gut flora is key to a healthy digestive system.

Benefits Of Taking A Probiotic

Taking a probiotic daily can help increase the number of good bacteria in your gut. These good bacteria are found in foods and in certain supplements. Some yogurts contain live cultures of the good bacteria. Milk containing Lactobacillus acidophilus also has live cultures of healthy gut bacteria. Many stores carry supplements containing probiotics that you can purchase over the counter.

As women age, they are more susceptible to certain health issues, especially osteoporosis. The good news, for women over 40, is many of the probiotics you find today contain other vitamins as well. It is easier than ever to get your gut back to a healthy state. Try adding one of the probiotics below to your daily regimen.

High-Calcium Probiotics

For women over 40, a decrease in hormones also means a decrease in bone density. Bone density is also known as bone strength and the lower that number, the more brittle your bones are. This leads to an increase in breaks or fractures of the bone. A probiotic with added calcium is great for anyone at risk for osteoporosis. One benefit of a high-calcium probiotic is they also prevent vaginal yeast infections.

Soy-Based Probiotic

Soy-based probiotics are a great option for anyone who is a vegetarian or vegan. Soy contains phytoestrogens, which have a weak estrogen property to them. Because of this, they can help slow down bone loss in women over 40. Soy is also known to reduce breast cancer and has anti-inflammatory properties.

Probiotics With Cranberry And Vitamin D

Urinary tract problems are a familiar nuisance for women over 40. The supporting organ for the bladder can weaken as women age. If the bladder prolapses, or drops, it has trouble emptying. This causes a rise in urinary tract infections. Taking a probiotic with cranberry and vitamin D helps prevent those infections. They also help decrease vaginal yeast infections. Even better is their ability to improve brain, immune, and digestive health.

Probiotics For Allergy Sufferers

There are also probiotics for those suffering from food-related allergies. Ingredients such as soy, gluten, or dairy may cause digestive upset and other problems. Some companies have started making probiotics free of these ingredients. You can also eat foods free of these ingredients that contain natural probiotics. Some examples would be sauerkraut, dairy-free yogurt, and kimchi.

Not all probiotics are the same, so don’t take one without first consulting your doctor. The best way to get the most out of a probiotic is to limit your sugar intake. Sugar promotes the growth of the bad gut bacteria. Probiotics are a great way for women over 40 to equalize their digestive bacteria.





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