Nutrition and Health


No sense in denying it, I’m a foodie. I LOVE to enjoy delicious food. When it’s healthy for my body I enjoy it that much more. My health and strength make life worth living and I never take it for granted. Much like the anti-smoking ad where the veteran says It’s hard to serve your country when you’re too weak to put on your uniform, if you’re not strong there’s very little you can do on your own. You can’t even open a bloody food container! Most of us require strength, good health and the absence of pain to do great things. To stay strong I recommend the following:

  • Only purified water WITH MINERALS and beverages made from the same
  • Mostly (or entirely) organic plant-based foods
  • Very few organic animal products
  • A substantial percentage of raw organic foods
  • Substantially restricted or zero processed carbohydrates and sugars
    • e.g. bread, pasta, soda, pastries, candy, cookies, crackers, beer, pie, etc.
  • ZERO or greatly restricted dairy products
  • Restricted processed wheat products
  • Enjoy seeds and nuts
  • Enjoy organic fruit and berries
  • SUPPLEMENTS: RAIN Int’l seed nutrition, or minerals as per Dr. Joel Wallach, “Dead Doctors Don’t Lie”
  • A frequent and strenuous exercise regimen
  • Meditation, grounding and cultivating your life’s Mission Statement


Eating a plant-based diet

I do love eating vegetarian. I take pictures of my food sometimes. I guess a lot of us do that now. If I’m honest, I didn’t like salad and greens all that much growing up. But I went approx. 95% vegetarian sometime in my early 40’s. It wasn’t an effort at all. I really love plant-based foods and raw foods, and I love not contributing (or ever so minimally contributing) to the commercial food industry. Not only am I healthy, thin and strong because of my dietary choices, I am respecting my animal brothers and sisters as well. I don’t think it’s wrong to eat animals, but I do wholeheartedly believe it is VERY WRONG to violate them in the way they are caught, raised, tortured and slaughtered according to commercial practices. Namaste is for all. Yes, once in awhile I get “weak” and eat some nonsense. But not very often. And my love of hot & spicy totally ratchets up the wow-factor for most of my veggie creations!

Please visit and get your veggie know-how on!! If you really have a strong stomach you can check out but it’s not for the faint of heart.

Pictures of YUMMY plant-based foods I either prepared or was served… 

This slideshow requires JavaScript.

There’s a picture of home baked bread in my slide show. I sold my bread maker awhile ago. As awesome as it was, I don’t eat much bread anymore.


My own recipes, and some I order out:

Open faced salad sandwich – Spinach, kale, mixed greens, garlic mushrooms, pitted olive medley, artichoke hearts, carrot slivers, edamame, roasted red pepper,
celery, broccoli, beets, red onion, jalapeno rings on open faced Genesis sprouted grain toast w/Annie’s vegan Goddess dressing and some Form protein shake to drink

Luciani’s Pizza in Fort Washington, PA – Veggie plate w/spinach, red pepper, eggplant, portabellas, broccoli, some junky chips and edamame hummus

Anthony’s Coal Fired Pizza – Broccoli rabe (no sausage), eggplant Marino w/xtra sauce, side of chopped long hot peppers. Pile it all on the eggplant and eat.

Saladworks salad – Spinach/kale/spring mix salad w/red onion, cracked black pepper, arty hearts, broccoli, jalapenos, walnuts, brussel sprouts, white kidney beans (used add sardines at home – now I’m kinda scared to eat fish)

Warm open faced veggie sandwich – Sautee organic and local scallions, kale, field greens and 3 Porto caps in coconut and avocado oil w/garlic, crushed red, sea salt & cracked black, red wine, liquid aminos, then enjoy on open faced Ezekiel bread toast with parmesan/reggiano cheese sprinkle and lots of Vegenaise

Salad – romaine and field greens, Muenster, beets, radish, scallions, Marie’s
lemon vinaigrette, sunflower seeds.

Grub Burger Bar, Willow Grove PA – Turkey Cobb Salad, substitute Hippie Chikpea Burger instead of turkey, no bacon, add jalapeno, and order a side of brussel sprouts NO queso, combine and enjoy with a knife and fork!

Dino’s Pizza of Warminster PA – Ask them to combine their broccoli rabe “rapini” panini sandwich with their grilled veggie sandwich into a bowl, add artichokes, long hot peppers and xtra garlic, and sprinkle a little grated cheese over it, otherwise no cheese. You get wonderful grilled veggies over a bed of fresh arugula. No bread. TO DIE FOR!!

Primo Hoagies – Veggie diablo on a low-carb wrap, add pickle slices, no cheese except for maybe a little grated parmesan. Their bread is SO good that once in awhile, you should ask them to scoop the roll and actually EAT the bread.

Rice and quinoa or lentils in rice cooker
1 measure organic rice (or substitute lentils)
1 measure org. quinoa
2 measures pure water
2 measures coconut milk
Spice up w/turmeric, cumin, chili powder, curry powder, Blair’s Death


Green smoothie
3-4 cups purified water
1 cup coconut milk (original flavor)
2.5 cups spinach
1.5 cups kale
1 small apple
1 pear
1 banana
1/2 avocado (optional)
1/2 cup mixed berries (optional, don’t always add these)
1 small slice lemon, no rind, or a squeeze of fresh lemon
1 tspn grade A maple syrup
1 tspn honey
1/3 tspn vanilla extract
1/3 tspn cinnamon
3/4 cup walnuts
1 tbspn milled flax
2 tbspn almond butter


Miko Del’s “Mostly Mustard Sauce”

  • 1-2 tbspn Vegenaise orig. flavor, or real mayo
  • Lil’ splat of ketchup
  • 2-3 tbspns dijon mustard
  • HEAT – Blair’s Death is a go-to, but my FAVE are fresh scorpion peppers from the garden. 
  • LOTS of garlic powder, same for paprika.
  • Minced jalapeños, or pickles of you are not a fan of spicy
  • Mix thoroughly, and ENJOY!



Dr. Joel Wallach and Youngevity line of products

A few years back someone gave me the book “Dead Doctors Don’t Lie” by Dr. Joel Wallach, DVM, ND and Dr. Ma Lan, MD 

(DVN, MD means veterinarian, and naturopathic MD)

As with all things in our lives, there is some stuff that really resonates, and some… not so much.  First of all, I highly recommend this book as a FUN READ.  Dr. Wallach has led a life of extraordinary achievement, and ADVENTURE.  His storytelling of his career as a large animal vet, traveling all over the world is extremely exciting, and it’s certainly NOT A SAFE profession, some of the time!  The accounts of his exploits are definitely thrilling at times.  I found the book to be “action novel meets course in nutrition”.  It’s a GREAT book.  Even if you have no intention of taking or buying supplements, it’s still a GREAT book. But his life experience and nutritional advice & conclusions as both a vet and a ND are, for me, impossible to argue with.  So I am a fan, a believer, and user of the advice, teachings and Longevity products of Dr. Joel.  (There’s also another Dr. Joel I love, Dr. Joel Fuhrman…. not to be confused)

Dr. Joel WALLACH says to be healthy you need 90 essential nutrients:

  • 60 minerals
  • 16 vitamins
  • 12 essential amino acids
  • 3 essential fatty acids
  • (also recommended: gluten free diet, no BROW**, no oils)

(I know… it adds up to 91)  To understand my ‘buy in’ to Dr. Wallach and Youngevity, (youth + longevity… that’s Dr. Wallach’s brand) it’s critical to learn about his EXTENSIVE experience diagnosing and curing/reversing diseases of farm animals, zoo animals, and later humans, throughout his life.  Performing tens of thousands of autopsies… diagnosing / treating / curing.  His basic message, distilled down, is the chemistry of living organisms requires the 90 essential nutrients listed above.  Because earth/soil almost everywhere has been depleted of so many nutrients due to poor (read: subsidized) farming practices, there are very few places left on earth where you can absorb all these essential nutrients naturally, from either your food, or food + water.  No matter how healthy you try to eat, in any quantity, these essentials must be supplemented to adequate amounts.  Doing so will stave off maladies that arise specifically from NOT HAVING ENOUGH of one, or the other, in our bodily chemistry, in the ‘soup’ of our miraculous systems.  If you want to hear one of his first lectures when Dead Doctor’s Don’t Lie was newly released, you can listen here.

The first 14 minutes is mostly talk of indigenous peoples all over the world, how long they live, and how long the human body is built to  last, if given the proper care and fuel.  I think the ‘good stuff’ starts @ 14mins in; his life on the farm, and beyond.  These stories in the audio and the book are Dr. Wallach’s direct experiences which led him to discover the causality of diseases, and the treatments that actually WORK.

I am not a Youngevity distributor.  I don’t make any money at all for directing you to this product, from this distributor:


I have simply discovered the above Youngevity distributor has a good price on the powdered, “Beyond Tangy Tangerine Original” tangerine flavored supplement I take.  It took me awhile to get used to the taste.  I used to dissolve just a single scoop (the scoop comes w/the product) in a LARGE Blender Bottle full to the top w/water.  Now I like it enough where I do the daily dose, 2 scoops, in a full Blender Bottle.

**BROW is acronym – barley/rye/oats/wheat.  I cook with plenty of oil, and I eat whole grain, and whole wheat bread.  And sometimes the Devil (white flour) too.  So, to each his/her own.  But I do try to limit gluten, when it’s convenient.  Gluten is simply a tough molecule for our stomachs to handle, no matter if you have a problem w/it or not. 


Rain Int’l Seed Nutrition Products


In addition to the unprocessed, natural and mostly organic foods I buy from local co-ops and markets, I also take Rain Int’l seed nutrition every day, 1 Core and 1 Soul, usually when I first feel hungry.

(ed. – I no longer take Rain products as my daily supplements.  I am still a distributor, just not active.  I stopped ordering when they dropped their coffee as a qualifier for Autoship.  But not gonna lie, they are TERRIFIC products.  Everything I wrote about them is true, based on my direct experience.)

Soul is a super-potent seed nutrition product with unparalleled bio availability. Soul is made from black cumin and black raspberry seed, chardonnay grape seed, d-ribose and resveratrol. I started taking 2 Soul a day back in 2014. At that time it was the only food supplement Rain made. Daily Soul intake is directly responsible for

  1. My right knee MCL/TCL stopped hurting altogether after 5 years of chronic pain
  2. My muscles, i.e. shoulders, now bounce back from strenuous work like they did 15 or 20 years ago, no more excruciating shoulder pain
  3. No more arthritis pain in my hands and reduced inflammation in my joints overall
  4. Improved circulation and reduced numbness


Rain has tested Soul independently thru Brunswick Labs, and Brunswick certified that human cells live 62% longer on the product. 62 percent?!?!?! That’s an INSANE difference!! That’s extending your LIFE (on a cellular level) by more than ONE HALF. No wonder why seed nutrition has been instrumental in how I have been able to HEAL BEYOND EXPECTATION!!!

Before RAIN products, more than once I had to sling my arm because pain from micro-tears in my deltoids was completely debilitating. Now I take a Core and a Soul daily. Sometimes a Form smoothie. I like their Fused Black coffee too. If I forget to take my Core/Soul slam for more than a day, I start to feel a difference in my joints, some aches and thickness, and it takes me a second, and then I realize… Ahhhh, it’s NOT my imagination!

I became a RAIN independent partner soon after I began taking their products. My Rain ID is 184794. Believe me, I am a skeptical person, kind of jaded and I DO think a lot of sales and marketing is just BS and only about taking advantage of people. But in TRUTH, Soul worked wonders in my life. With RAIN products it’s not my imagination. I truly Heal Beyond Expectation!

If you are interested in feeling the benefits of seed nutrition you can learn more here:

This slideshow requires JavaScript.

These are simply suggestions I offer to you based on my personal success. I no longer have pain, stiffness, inflammation, or excess fat resulting from eating animals and processed foods. State of mind is inextricably linked to physical health, so I mention meditation and following your Soul’s purpose along with nutrition. Mental and Spiritual well-being boost your immune system and improve cellular function overall. It’s hard to over-state how much mental and physical health go hand-in-hand.


Rain FORM shake (all measurements approximate)
1 cup purified water
3 cups coconut milk, sweetened
2 scoops Form protein powder
2 Tblspn almond butter
1 bananas
1/2 cup sunflower seeds
tspn of honey
tspn grade A maple syrup
2 slices apple (optional)


CLEAN AIR – Air Filtration for your home

AlenA350_RS I highly recommend you do your own research about indoor air quality.  You will find shocking news about how unhealthy it is to cook with unvented natural gas, even though millions of us grew up doing it.  That’s just one of many things to think about, and for which there are effective ways to mitigate, dirty air in your house or apt.  Awhile ago, when I had my woodburning stove, I thought the dust was affecting my young daughter, and so I purchased a HEPA (High Efficiency Particulate Airfilter), specifically this Alen A350 (pictured).  This model is long out of production, but Alen is still a great company who stands by their products like you can’t believe.  I tried to sell my A350 used online, after I sold that house and no longer had a woodstove.  It didn’t sell, prolly cause I wasn’t gonna let it go for cheap.  So I held onto it.  GOOD THING I DID.  I ended up moving into  an apt. along a heavily traveled road.  The exhaust from near constant vehicle traffic leaves a black ‘nonsense’ on my windowsills that’s just NASTY.  I’ve been running the HEPA in my living room for years now. 


Alen_PreFilter_RSLook how dirty, dusty and disgusting the pre-filter gets when I go to vacuum it out it every few months.  And this is just the pre-filter, not even the main element that catches all the micron-sized stuff.  Speaking of which, I have also found a way to vacuum the actual HEPA filter element itself, without destroying it.  I use a VERY soft brush attachment from my old Dyson upright.  Using this brush carefully, and also sometimes blowing out the filter w/compressed air, I can re-use the HEPA element for years, rather than replace it yearly, at a cost of about $75 per.

There are  many places in the US where chemical manufacturing corporations are in egregious violation of clean air standards. ran a story about this just recently, that was years in the making.  There’s not a whole lot you can do about that kind of toxicity, except move away if you have the financial means.  But the stuff that’s spewing out of cars, trucks and woodstoves?  That’s where a HEPA can help.


Resources to help you grow your healthy nutrition knowledge and imagination:

Websites (A powerhouse of acclaimed doctors, scientists, authors and clinicians who DO NOT pull punches when it comes to setting you straight about what’s illing you, killing you or Filling You With Light) (Brian and Anna Maria Clement and the AMAZING relationships they have forged with some of the world’s greatest and reknowned scientific minds have been absolutely critcal for me in uncovering the most basic truths, and lies, about our continuing quest for optimal health, strength, acuity, and most importantly, our state of mind and WHAT WE DO WITH IT!) (What Doctors Don’t Tell You), try searching The Fifth Estate “Secrets of Sugar”, or “The War on Wheat”, search Dr. Joel Fuhrman 2019 RealTruthAboutHealth conferece… there’s SO much. (Chris Scott and his total approach to life, e.g. Spirit, Mind and Body free of the alcohol-haze) (Julieanna Hever, also a contributor to RealTruth)

Dr. Pam Popper and Wellness Forum Health,


Documentaries that may blow your mind!

The Game Changers

Food – What the Heck Should I Eat?

Food Choices

Diet Fiction

What’s With Wheat

The “C” Word

What The Health


In Search of the Perfect Human Diet
Forks Over Knives
Food Inc.
Fast Food Nation‎ (feature film)
Hungry for Change
Just EAT It
Netflix – “Rotten” series
Netflix – “Dirty Money” series