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Do you have difficulty losing weight no matter how hard you try? Does it seem that no matter how little you eat or how hard you work out, the scale doesn’t go down? Or are you the opposite and can’t gain weight no matter what you do?  These are real problems that real people, like you and I, actually deal with.

There are a number of reasons that may cause these issues/symptoms. It could have something to do with food sensitivities and allergies that are causing inflammation and water retention in the body. Sometimes these allergies or food sensitivities can prevent us from properly absorbing nutrients that we need on a daily basis. This inflammation and bloating add to the overall weight of our body and can cause the numbers on the scale to rise.

Whether you are trying to lose or gain, each problem has it’s own frustrations and there is not a fix-all solution. Each of us is wired and built in a different way. Therefore, our systems each react differently to foods and food products that may otherwise be “miracle foods” to someone else. Most recommendations for weight loss are generic and not based on individual needs.

It is important to evaluate yourself on an individual basis and this includes establishing what food you may be intolerant to. Once the source of the issue is established, a nutrition therapy plan can be developed from there. By simply eliminating the foods that are causing inflammation rather than going  on a basic diet, most clients see a reduction in weight without even trying.

If you find that you are struggling with not only weight loss or gain but unexplained aches and pains, illness and disease and your body is not responding to the typically solution, consider trying something new. Don’t give up on the idea that you can feel better, lose weight and have more energy. Consider the possibilities of food allergies and sensitivities and a whole new world may open up for you.

Whether it’s a long plane ride and layovers in the airport or a road trip with the kids, we often get stuck in the fast food trap or at the expensive food stand.  Don’t know what to pack to avoid these problems? Well, here are some energizing, healthy snack ideas to help you make it through your traveling nutrition rut and a few immune boosting options to help along the way.


Emergency Snack Stash

Here are some things you can grab as your running out the door.  They are of low-perishability allowing you to keep them on hand.

  • ·         Nuts
  • ·         Dried Fruit
  • ·         Peanut butter
  • ·         Instant oatmeal
  • ·         100% whole grain crackers or rice cakes
  • ·         Granola bars (see helpful hints on how to choose the best bar for you below)
  • ·         Apples

Some other options to keep on hand for at home snacking include:

  • ·         Bananas
  • ·         Grapes
  • ·         Carrots
  • ·         Celery
  • ·         Cottage cheese
  • ·         Cheese sticks
  • ·         Yogurt


Healthy Snack Ideas

If you’re at home or are able to pack a lunch here are some ideas for healthy snack to help mix it up each day. Snacking helps to keep up your metabolism throughout the day, helping you to burn calories and keep energy levels up. The best snacks are 200 calories or less, filling and satisfying.


  • Greek yogurt
  • Veggies and hummus
  • Celery and peanut butter
  • Yogurt, berries an honey
  • Veggies and guacamole
  • Tuna on whole grain crackers
  • Whole grain toast with nut butter
  • Apple sauce
  • Whole wheat pretzels
  • Air-popped popcorn
  • Hard boiled egg
  • Fruit smoothie or green smoothie
  • Fruit and cheese kebabs
  • Banana and peanut butter
  • Beef Jerky


More Ideas Specifically for Traveling

  • Bring tea bags (green or black). Most places will give you hot water for free
  • Pack an empty water bottle with you so that you can fill it up once through security. This prevents having to buy expensive bottled water and now that you can purchase water bottles that filter your water for you, it’s clean and free!
  • Pack some Ziploc baggies with your own snacks: pretzels, whole wheat crackers, rice cakes, nuts, trail mix, dried cereal, I even buy individual peanut butter packets with celery and apples or make a peanut butter & jelly sandwich
  • Remember to take control of your food choices. If you must eat out try to order with your mind rather than just your stomach. Consider things like eggs, oatmeal, whole grain cereal or plain yogurt for breakfast. For lunch and dinner options look for lean meats, brown rice, whole-wheat pastas, and if choosing a salad avoid one packed with cheese and heavy dressings and opt for one that is loaded with vegetables and fruit.


Immune Boosting Foods to Help Fight Against Travel Illness

  • Sunflower seeds
  • Almonds
  • Red peppers
  • Broccoli
  • Raw carrots
  • Spinach
  • Chicken or beef tenderloin
  • Yellow fin tuna
  • Chicken Breast
  • Avoid alcoholic beverages and high sugar content beverages as these can reduce your immune system


How to Choose an Energy/Granola Bar?

  • Look for bars with all natural, organic ingredients. Avoid additives or preservatives. Chances are if you can’t pronounce it and don’t know what it is, maybe you shouldn’t eat it
  • Chose a bar with the lowest amount of sugar possible. Look for bars made with honey, agave nectar or non-refined sugar source
  • Look for whole grain oats or flour and avoid refined grains
  • Seek out a bar that offers at least 3 grams of protein and fiber each

What is Fiber? Fiber is the indigestible portion of plant foods having two main components: soluble and insoluble.

Soluble Fiber is fiber that is readily fermented in the colon into gases and physiologically active byproducts and

Insoluble Fiber is considered a bulking fiber. These may be metabolically inert and provide bulking in the large intestine. They absorb water as they move through the digestive system, easing defecation. They may promote regularity.

What is Resistant Starch? Resistant starch is considered the third type of fiber. It is starch and starch degradation products that had escaped digestion in the small intestine. It delivers some benefits of both insoluble and soluble fibers. This starch helps feed the healthy bacterial flora.

Why is fiber important? Fiber is found only in plants, such as fruits, vegetables, and grains.


·  Helps keep us “regular” and prevents constipation

·  Might help protect against certain diseases, such as: Diabetes, heart disease, and cancer

·  Seems to play a role in weight loss, probably because high-fiber foods make you feel fuller and they displace higher-calorie foods in the diet


High-fiber foods can help in the treatment of:

·  Constipation

·  Hemorrhoids

·  Diverticulitis

·  Irritable bowel syndrome


How much fiber do you need each day? 
For children 3−18 years old, add “5” to their age in years. So, for children 7 years old, they need at least 7+5=12 grams (g) of fiber/day.

For adults, needs vary by age and gender:

·  Men, 50 years old and younger=38 g/day

·  Men, 51 years old and older=30 g/day

·  Women, 50 years old and younger= 25 g/day

·  Women, 50 years old and older=21 g/day


What else should I know about fiber? 
Increase the amount of fiber in the diet slowly, so you do not develop a crampy, bloated stomach. Make sure to drink plenty of liquids as you increase your fiber intake. Many different forms of fiber exist, so you should eat a variety of high-fiber foods and whole-grain breads and cereals to get all of the benefits.

How can I increase the amount of fiber in my diet?
Here are some high-fiber ideas:

·  Enjoy oatmeal

·  Choose whole-grain breads, pastas, and rice instead of white varieties of the same foods

Select high-fiber breakfast cereals—read the Nutrition Facts food labels to find cereals that have at least 5g    dietary fiber/serving

·  Serve high-fiber vegetables, such as:



·  Use more dried beans, such as:

  Black beans
   Black-eyed peas
   Pinto beans
   White beans

·  Eat more lentils

·  Follow the table below to chose the most fiber full foods


Fiber Content of Selected Foods

Grains Amount Total Fiber (g)
Bran, wheat, dry ¼ cup 6
Spaghetti noodles, whole wheat 1 cup 6
Bulgar, cooked ½ cup 4
Wheat germ, ready-to-eat ¼ cup 4
Pearl barley, cooked ½ cup 3
Cracked wheat, cooked ½ cup 3
Multigrain or granola bread 1 slice 2
Rice, brown, cooked ½ cup 2
Spaghetti noodles 1 cup 2
Bread, whole wheat 1 slice 2
Bread, white 1 slice 1
Legumes and Nuts Amount Total Fiber (g)
Navy beans ½ cup 10
Lentils, cooked ½ cup 8
Lima beans ½ cup 7
Beans, baked ½ cup 7
Kidney beans ½ cup 6
Pigeon peas, cooked ½ cup 6
Green peas, cooked ½ cup 4
Peanuts, dry roasted ¼ cup 3
Walnuts, pieces ¼ cup 2
Filberts, raw 10 nuts 1
Fruits Amount Total Fiber (g)
Pears, fresh 1 large 7
Plums, fresh 5 small 5
Apples, fresh 1 medium 4
Blueberries, fresh 1 cup 4
Strawberries, fresh 1 cup 3
Bananas, fresh 1 medium 3
Naval oranges 1 medium 3
Apricots, fresh 3 fruits 2
Cherries, fresh 10 fruits 2
Deglet noor dates 3 fruits 2
Peaches, fresh 1 medium 2
Plums, dried 3 fruits 2
Raisins, seedless ¼ cup 2
Apricots, dried 5 halves 1
Cantaloupe ¼ medium 1
Grapefruit ½ medium 1
Grapes, seedless, fresh 20 fruits 1
Pineapples, fresh ½ cup 1
Vegetables Amount Total Fiber (g)
Parsnips, cooked ½ cup 3
Potato, baked with skin 1 medium 3
Broccoli, cooked ½ cup 3
Winter squash, cooked ½ cup 3
Carrots, cooked ½ cup 2
Brussels sprouts, cooked ½ cup 2
Spinach, cooked ½ cup 2
String beans, cooked ½ cup 2
Savoy cabbage, cooked ½ cup 2
Corn, cooked ½ cup 2
Sweet potato, cooked ½ medium 2
Turnips, cooked ½ cup 2
Cauliflower, cooked ½ cup 1
Kale, cooked ½ cup 1
Summer squash, cooked ½ cup 1
Tomato, raw 1 medium 1
Zucchini, cooked ½ cup 1

— Source: USDA

For a food-based fiber cocktail, try the following recipe:

1/3 cup unprocessed bran or 2 TBLS whole psyllium husk

1/3 cup applesauce

1/3 cup mashed stewed prunes

Blend all ingredients and store in the refrigerator. Take 1-2 tablespoons of this mixture before bedtime and then be sure to drink 8 oz of water.

Commercially Available Fiber Supplements:

Metamucil  Citrucel    Hydrocil    Fiberall    Konsyl

References and recommended readings

Mayo Clinic. Dietary fiber: essential for a healthy diet. 
Available at: .

Medscape Today. : The Health Benefits of Fiber: Dietary Fiber Recommendations. 
Available at: .

To follow our healthy aging series, we thought you should know some truths about cholesterol and statins. Both of these things can have an impact on the way we each age.

So what is the great Cholesterol Myth? The storyline behind this video was created by Dr. Jonny Bowden, PhD, C.N.S. The following is a summary of the myths covered in his video. They are very informational and quite shocking.

MYTH: High cholesterol is the cause of heart disease.
FACT: Cholesterol is a fairly insignificant player in heart disease.

MYTH: High cholesterol is a good predictor of heart attacks.
FACT: High cholesterol is a lousy predictor of heart attacks. Half the people admitted to hospitals with heart disease have normal cholesterol, and plenty of people with elevated cholesterol have perfectly healthy hearts.

MYTH: Lowering cholesterol with statin drugs will prolong your life.
FACT: There is no data showing statins have any impact on longevity.

MYTH: Statin drugs are perfectly safe.
FACT: Statin drugs have significant side effects, including loss of memory and libido, muscle pain and fatigue, and approximately 65% of doctors don’t report those side effects, according to a 2007 study.

MYTH: Statin drugs are appropriate for men, women, children and the elderly.
FACT: The only group in which statins have been shown to have even a modest effect is in middle-aged men who’ve already had a heart attack. If you’re not in that group, you’ve got no business on a statin drug.

MYTH: Saturated fat is dangerous.
FACT: Saturated fat is mostly neutral and may even have some health benefits. A recent peer-reviewed study has shown no association between saturated fat and heart disease.

MYTH: The higher your cholesterol, the shorter your lifespan.
FACT: In the Framingham Study, the people who actually lived the longest had the highest cholesterol.

MYTH: A high-carbohydrate diet protects you from heart disease.
FACT: Diets that substitute carbohydrates for saturated fat may actually increase the risk for heart disease.

Bottom line: We need to stop focusing on lowering cholesterol and start focusing on preventing heart disease.

Hopefully this helps open up some of the doors you may have thought were closed when you heard your cholesterol was “too high.” Maybe we should start thinking a little more about the drugs being prescribed to us before we start taking them.

This summary was taken from:

You can watch the video from the following links:

Part 1

Part 2


5. Protective Nutrients

In this two part series, we are focusing on the types of nutrients that we consider protective.  Last time, we covered the first three, omega 3 fatty acids, phytonutrients, and antioxidants. In this post, we will cover functional nutrients, fiber and clean, filtered water

What are Functional Nutrients? Functional nutrients are nutrients that have a potentially positive effect on health beyond basic nutrition. Of course, all nutrients are functional because they provide varying levels of metabolic protection and energy to sustain growth or support vital processes. However, functional nutrients are generally considered to offer additional benefits that may reduce the risk of disease or promote optimal health.

How they function?

-Zinc: an essential nutrient and has physiologic functions that are directly related to normal functioning of the gastrointestinal tract and immune system

-B Vitamins: associated with a decreased risk of vascular disease in patients with cardiovascular diseases

-Vitamin D: helps improve muscle strength and immune function, reduces inflammation, promotes the absorption of calcium and helps maintain adequate blood levels of the calcium and phosphate needed for bone density maintenance and repair

-Magnesium:  increases high density lipoprotein (HDL), improves blood sugar control and decreases risk of stroke

-Calcium: helps protects bone health and has been found to be a protective factor related to obesity

-Iron: required for oxygen transport, DNA synthesis

-Fiber: aids in digestion, helps prevent constipation, and can be used for the treatment of diverticulosis, diabetes, and heart disease

-Water: adequate hydration helps maintain the balance of bodily fluids, helps kidneys remove toxins and improves bowel function

Sources of Functional Nutrients:

-Zinc: oysters, beef, lamb, wheat germ, spinach, pumpkin seeds, chocolate, chicken and beans

-B Vitamins: salmon, tuna, halibut, cod, lamb, beef, poultry, shellfish, eggs, dairy products avocado, pomegranate, dates, watermelon, leafy greens, bok choy, and fortified cereal

-Vitamin D: sunshine, fish, fish oil, fortified dairy products, egg yolk, liver and mushrooms

-Magnesium: whole grains, beans, nuts, fish, yeast, avocado, broccoli, leafy greens and apples

-Calcium: low-fat dairy products, broccoli, figs, tofu, blackstrap molasses, dark leafy greens

-Iron: beef, eggs, fish, liver, yeast, fortified cereal, whole grains, nuts, beans, beets, dates

Sources of Fiber: whole grains, bran, seeds, many fruits and vegetables

Sources of clean, filtered water: Look up the National Drinking Water Database to evaluate the safety of your tap water:

Easy Ways to Functional Nutrients in your diet: Consume a varied diet consisting of many fruits, vegetables and whole grains in order to assure adequate intake of these protective, functional nutrients

Tip: The Institute of Medicine determined that an adequate intake for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.

Liquid in soups, coffee and tea can be counted towards your daily water intake


Look up Farmer’s Markets near you:

Center for Science in the Public Interest Nutrition Action Newsletter:

4. Protective Nutrients

There are many nutrients in our foods that can act as protective agents to fight off sickness and disease. We need these on a daily basis to help us survive and stay healthy. The main types of nutrients include: protein, carbohydrates, fats, minerals, vitamins and water. We will be focusing on the types of nutrients that we consider protective. These include Omega 3 fatty acids, phytonutrients, antioxidants, functional nutrients, fiber and clean, filtered water. We will cover the first three here and the last three in the next portion of the blog.

What are Omega 3’s? They are polyunsaturated fatty acids that are vital components of the brain, nervous system and all cell membranes. Omega 3 fats include DHA, EPA and ALA.

How they function?

-Act as building blocks for brain and nerve cells

-Prevents artery blockage and hardening

– Decreases blood pressure, triglycerides and cholesterol

-Improves immune function

-Supports Eye Health

Sources of Omega 3 Fatty Acids:

-Fatty Fish: Salmon, tuna, mackerel, sardines, anchovies, herring

-Flax Seed Oil or Cod Liver Oil

-Nuts and Seeds

Easy Ways to incorporate Omega 3’s in your diet: Eat fish 2-3 times per week, snack on nuts and natural nut butters, or incorporate flax seed oil into a homemade dressing!

What are Phytonutrients? These are bioactive compounds that help to slow down the aging processes and reduce the risk of age progression. Some common phytonutrients we often here about include:

-Beta-carotene (commonly found in red and orange fruits and vegetables)

-Lycopene (most commonly found in tomatoes, eating 2-3 servings a week is sufficient)

-Flavonoids (fruits, vegetables, nuts and seeds)

How they Function?

-Enhance immunity

-Cause cancer cells to die

-Repair DNA

-Detox Carcinogens

Best way to get your phytonutrients: Eat your fruits and veggies! Eat a variety of whole grains, nuts, beans, spices and herbs.

What are Antioxidants? Dietary substances that prevent or slow oxidation and inflammation (remember the causes of aging from the first blog? They do this by scavenging the free radicals in the body and preventing them from causing damage.


-Improve immune response

-Lower the risk of infection and cancer

-Slow down oxidation and cell death

Best Sources: Vegetables and fruits, spices and herbs, nuts and seeds and whole grains.

As you can see these micronutrients aren’t actually that micro when it comes to our health. They play a huge role in the aging process and fighting against sickness and disease. Just by simply modifying your diet, you can reap the benefits that they have to offer. Varying you diet is essential in obtaining both the micronutrients as well as macronutrients. By alternating foods often, our bodies remain happy and healthy!

Please follow up next week to hear about the other three protective nutrients.

Tip: Each food group is loaded with different kinds of vitamins and minerals. The easiest way to get them all in is to eat a diet diverse in fruits, vegetables, meats and grains and even herbs and spices!

Some Resources for Your Convenience:

Omega 3’s and blood pressure:

Phytonutrients for Bone Health & Aging:

Antioxidants & Free Radicals:

3. Detoxing Your Diet for Healthy Aging

For healthier aging, detoxing your diet can be very beneficial. Detoxification means clearing the body of toxins, allowing the liver to clean itself so that it can function more efficiently and provide support to the other body organs. In doing this we would like to eliminate the toxic foods from the diet.

The following are things to reduce and/or eliminate to help you detox:

  • Refined, processed sugars/carbohydrates
  • Trans and hydrogenated fats
  • Pesticides, herbicides, hormones and antibiotics (GO ORGANIC)
  • Artificial flavors and colors
  • Preservatives and chemicals
  • GMOs and most all processed, pre-packaged and fast foods.


Helpful ways to eliminate such things:

  • Shop at your local farmers markets and health food stores
  • Buy as much organic as possible and look for products to be labeled certified free GMO
  • Consume more of a plant based diet as much as possible
  • When buying fish, look for wild caught instead of farm raised
  • Chose grass fed beef rather than grain fed
  • And try to prepare most all your foods from scratch.


Some foods you can add to your diet to help you detox:

  • Apple cider vinegar
  • Greens such as kale, collards, spinach, and Swiss chard
  • Beets
  • Hemp, flax, chia, almond, avocado or coconut oils
  • Lemons and limes
  • Garlic
  • And lots of purified clean water!


In detoxing your liver, it helps your body get its’ balance back. A good, healthy liver performs over 500 crucial roles in the body including one of the most important for our survival: purifying and clearing waste products, toxins and drugs from the body. You might be thinking, “If this is the livers main function, why can’t it filter out all of these foods I’m eating?” This is because we eat an excess of the standard American diet and our bodies can’t keep up. Day after day, meal after meal and snack after snack, our liver is on overload and it becomes stressed and worn out. By allowing our bodies to detox, we take care of our liver and it is the starting point to Healthy Aging.

Follow us to learn about the next step in Healthy Aging: Eating Protective Nutrients

1.  Markers of Aging

There are many common markers of aging that we experience but we do not know why. These can help us understand what is going on in the body when we claim “senior moments.” Senior moments are things like walking into a room and forgetting why you went there; or maybe the cat’s got your tongue and you can’t find the words you’re looking for.

Some common markers of aging that go right in line with those senior moments include:

  • Loss of muscle mass and strength
  • Decreased metabolism and increased body fat percentage
  • Increased bone loss
  • Changes in cholesterol and HDL levels
  • Increased blood sugar levels
  • Imbalanced body thermostat
  • And the inability to use oxygen efficiently

2. Causes of Aging

The two main reasons why we age are oxidative stress (our bodies are rusting) and inflammation. Oxidation is a chemical reaction in which electrons or hydrogen are transferred from a substance to an oxidizing agent producing free radicals that cause cell death. This happens more consistently when there is a lack of antioxidants to scavenge these free radicals. Secondly, body wide inflammation is the body’s immune response to foreign invaders or food sensitivities. Another process that has been identified by medicine is known as glycation, where excess glucose combines with protein to fuel the inflammatory process, also contributing to cell death, 50 times over.

Prevalent reasons this happens are exposure and consumption of toxins, our genetics, poor diet and a gastrointestinal system that is out of balance (ex. A condition known as leaky gut) So why do these things have an impact? The author of Power Up Your Brain and Grain Brain, Mr. David Perlmutter, M.D., FACN, board certified neurologist and author, helps us to understand what is going on in our bodies. Basically the foods we eat, specifically the sugars and the glutens (gluten proteins from wheat type grains), create free radicals within our bodies in turn damaging our DNA and causing cell death and promote the inflammatory process. So the last stack of pancakes with maple flavored corn syrup may not be the best choice for breakfast as far as your brain in concerned. A breakfast of an egg frittata and a side of fresh fruit, would be a healthier choice to power up your brain.

Still think that what we eat doesn’t matter?

The best way to work towards keeping your brain healthy is to eat a diet full of fresh, produce (organic as much as possible), avoid eating foods high in sugar, avoid eating a lot of processed foods (look for non GMO labels), eat lean proteins (preferably wild caught or grass fed) and get in some good, healthy fats!

Stay tuned for what good, healthy fats are in one of our following blogs!


YOU ARE WHAT YOU EAT….. Didn’t Hippocrates say “Let food be thy medicine”. He’d be rolling over in his grave & modifying that statement to read, “as long as it is not food from the United States! We are in a soup of toxic chemicals.

I am a member of a special group of volunteers (sdlabelgmos) in San Diego, CA, who are dedicated to cleaning up our environment and our food supply through education and political action. It was with this group that I helped collect signatures to get Prop 37 in California (Right to know Labeling of Genetically Modified Foods) on the ballot and then educate the public about that proposition, so they could vote intelligently, knowing the facts. That was just the beginning of our efforts on the huge task of not only getting genetically modified foods at least labeled, but hopefully eliminated from the food supply.

Currently big agribusiness, the biotech industry and the food manufacturing industry are just too well funded; in bed with the government, & reaping huge mega-profits, to yield to consumer demand. It is like the tobacco industry all over again, except this time everyone who EATS is a victim! Even though we are getting sicker, fatter and killing ourselves from all the GMO’s, and chemicals in our food & environment, the only way there will be a shift in this paradigm is to simply vote with our purchasing power and lifestyle habits. If we refuse to buy these products, change our unhealthy ways and refuse to just go along with the status quo, we can effect change. Corporations respond only to things that effect their bottom line (or existence). Note the distracting megablitz of negative ads, full of lies and misinformation, confusing the whole labeling issue,  2 weeks prior to the California vote. They spent a hefty millions of dollars on that & just barely won,

Along that line of thinking I have reproduced information below (generously collected & disseminated by our volunteer coordinator in North County SD: Dan Osman), with links & events that you can educate yourself, get involved, and take action. Please share this truthful, accurate information with your network.
For your health & that of future generations I ask that you TAKE ACTION NOW!!!!
I’ll be at the EARTH FAIR at Alta Vista Gardens on April 13th…hope to see you there.
Take action now before end of comment period & pending FDA approval of GMO salmon (April 25).
Go to the following URL, which contains links to comment directly on FDA webpage, to sign petitions, and to send emails to FDA, President Obama, and Congressional Representatives, as well as phone numbers to call:

For those of you who may attend large gatherings, you can print handouts using these two links:

Upcoming Events:

Sunday March 24, 2pm: “Monster Salmon” movie showing + bonus documentary
Vista Library Community room, 700 Eucalyptus Ave, Vista, CA 92084
Sponsored by Transition North County San Diego. For more info, email

Saturday April 13 –Sunday April 14: 10am-6pm: Healthy Living Festival (Del Mar Fairgrounds)
Info & signup (volunteer at our booth) here:

Saturday April 13, 10am-3pm: Earth Fair (Alta Vista Gardens, in Vista)
Info & signup (volunteer at our table) here:

Sunday April 14, 7:30am-12:30pm: North Coast Calvary Chapel Earth Day Event (Carlsbad)
Sign up (to volunteer at our booth) by emailing

Sunday April 21, 10am-6pm: Earth Day (Balboa Park)
Info & signup (volunteer at our booth) here:

To pledge a future donation toward the booth or flyers for a specific event above, please email:

July 4: Moms Across America March (plus fathers, children, etc.):
March together in local 4th of July parades to raise awareness of GMOs & demand labels.
For more info, visit

If you would like to schedule a showing of Jeffrey Smith’s new film, Genetic Roulette, contact:
Dan, North County Coastal group – (
Dale, Spring Valley area – (
Sandy, North County Inland – (
Sarah, Central Coast – (

Thanks for reading & taking action…Stay Healthy & eat organic/NON-GMO, locally sourced food.
Donna Wolf RD, CLT

2013 NEW Year – Resolutions and Reflections

2013: Resolutions and Reflections

As one year ends and a new one begins, we chose to reflect and make resolutions to improve ourselves in the coming year. For those with nutrition /diet and health related concerns, this is a particularly popular time for a renewed focus making choices to promote health and well-being. For those with allergies and food sensitivities, the New Year can be a great time to set goals to better manage allergies throughout the coming year.

If you have been on the gluten-free, dairy free, elimination (or other allergy) diet for years, but are looking to make some healthy changes, now is the time. If you are just starting out, put the momentum of the New Year to good use by researching recipes and trying a variety of new foods.

Before setting goals or choosing resolutions, reflecting on the past year is helpful to ensure you set up appropriate goals.

  • How have you done with eliminating foods that cause allergic reactions, bloating, fatigue, headaches etc?
  • What foods are triggers to you and how can you eliminate those foods in your diet?
  • What foods can you add to improve your diet nutritionally and make sure your diet is balanced?
  • Have you been following the recommendations from your dietitian or health care provider?


Ideas for goals and resolutions:

  • Use a diary (or spreadsheet) to record & track meals, physical & emotional reactions, Symptoms, Exercise, and Sleep patterns to help you decide on specific changes to make. This is also good documentation to recognize patterns both good & bad, if you are accurate & faithful in recording.
  • Begin eliminating foods that cause bad reactions and learn to read labels well!
  • Try a new recipe each week.
  • Explain your diet goals to friends and family so they can support your goals.
  • Join a support group for individuals with food allergies or sensitivities.

Although the New Year can be a time of renewed focus and goal setting, don’t put excess pressure on yourself! Changes take time, and consistency. It takes 8weeks of consistent effort to become a new habit When you develop new healthy habits, your mood and physical well being will improve, as will your energy levels THINK SMALL CONSISTENT STEPS OVER TIME.