Essentials for Health and Well-being

Note that some of these items are pricey. But when it comes to what I consume, my philosophy is quality over quantity. I try to eat less than 20 grams of added sugar each day and at least six servings of fruit and vegetables (if possible organic). If I have a smoothie with 2-3 servings, then an apple for a snack and a couple of prunes in the morning. I have a great start to reach this goal.

Bluevua Countertop Reverse Osmosis Water System: I hesitated to purchase this because of the expense but the more I read about water filtration systems the more I felt that reverse osmosis provided the best filtering. I am so happy I purchased it. I purchased nine months ago and still haven’t replaced the filter that came with it. The glass carafe is included. The filtration process is very simple. Just choose if you would like the carafe full or half full and then press the filter button. Filtration for a full carafe takes ~ 3 minutes. I filter a full carafe right before bed so my water is ready in the morning for preparing tea and organic oatmeal (very important to get organic oatmeal).

Electric Bella Tea Kettle: For years I have used my Bella to make hot matcha green tea and organic oatmeal with organic berries every morning.

Pique Organic Sun Goddess Matcha Green Tea: I have one sachet of this tea each morning with hot water when I first get up. This tea is quadruple screened for toxins and grown in the southernmost tip of Japan, furthest away from toxins. 130 year old techniques with longer shading to increase content of helpful phytochemicals (beneficial plant chemicals). Contains catechins to improve skin firmness and chlorophyll for mental clarity, but my favorite benefit is the relaxing and mood boosting effects the high levels of the amino acid L-Theanine. I haven’t been able to get this in a grocery. It can be ordered from Pique or Amazon.

Purity Coffee: I like both the Calm (Decaf) and the Ease (low levels of acid). From their farming techniques to processing/roasting and finally packaging, the single goal of this small business is to produce a coffee that maximizes health benefits. This organic coffee is defect-free specialty-grade, which is a standard of bean used in only 1% of the coffee produced worldwide. Every harvest of beans is tested for maximum levels of polyphenols and other antioxidants and is third party tested for molds, pesticides and mycotoxins. What makes Purity even better is its drinkability. I love the taste and love the health benefits.

Unreal Treats: I LOVE these healthier versions of Reese Cups and Almond Joy. I have one of these each day as a treat. Added sugar is 3g-5g. Available at most grocery stores and Amazon.

Theo’s Organic Dark Chocolate Bar: I have one square in the morning with my tea and one square in afternoon as a pick me up. One third of bar (2 squares) have 9 grams of sugar which is why I eat the two squares at different times of day and combine with fiber and protein to prevent blood sugar spikes. I often buy several at one time on sale at Whole Foods or Kroger.

Purisure Organic Monkfruit Extract: This is my go to sweetener to replace cane sugar. This has no sugar alcohols, only one ingredient, and is organic. Note that 1/8 tsp monkfruit extract = 1 tsp sugar.

Dr. McDougall’s Lentil Soup : I love Dr. McDougall’s soups. They have healthy, whole food ingredients are are high in protein and fiber and lower in sodium than most soups. Great flavor. One of these cartons usually makes two meals for me.

Off the Beaten Path Chickpea Veggie Crisps: This is my favorite healthy crunchy, salty snack. Healthy ingredients, low in calories, sugar and salt and a decent source of protein (4 grams) and fiber (3 grams) per serving. Plants included in this snack are chickpeas, rice, black beans, peas and purple sweet potatoes. Studies show purple sweet potatoes to be anti-inflammatory.

Organic Apples: I typically eat an apple a day. It’s important to buy organic because of pesticide residue on skin. Check out Environmental Working Groups dirty dozen for other foods to buy organic.

Aloha Organic Protein Bars: I love the coconut and peanut butter bars. My daughter loves the chocolate mint. This bar helps tide me over between meals. The bar has 14 grams of organic plant protein, 10 grams of fiber, with only 5 grams of sugar and no artificial ingredients. It is Gluten-free, Soy-free, Dairy-Free, Stevia-Free. Made with real whole food ingredients and tastes so good!

Trader Joes Non-Sorbate Pitted Prunes: Helps keep the GI system moving. I eat a couple nearly every day and they are especially helpful on work trips and vacations when I am not eating as much fiber. These are not organic. Another option is Looney Prunes, smaller, organic pitted prunes.

Frozen Organic Kale: Important to get organic kale because of pesticide residue. See dirty dozen. I use this in my smoothie often. Kale is a cruciferous vegetable and a green leafy veg. making it healthy X 2! To make smoothie combine ~1 cup filtered water or unsweetened plant milk, 1 cup of frozen organic kale or spinach, 1/2 frozen berries (organic), 1 T. chia seeds, 1 frozen banana or 1/2 cup of frozen pineapple for sweetness (could use monkfruit extract instead). Add protein powder if desired. Mix in Ninja bullet (so easy to clean) or high speed blender like Vitamix. I have both – Ninja when it’s just me and the Vitamix for more than one.

Ninja Pro Blender: In terms of return on investment, this has to be very high on the list of items in my household. I have used this hundreds of times over the last few years and it keeps on making those smoothies for me! I love that it comes with two cups (BPA free) with lids. So easy to clean if you rinse the blade and cup quickly after use.

Vitamix Blender: In my training in plant based professional culinary arts, this was the recommended blender by the chefs. I purchased it as suggested. My daughter uses hers every day to make nutrient packed smoothies for her picky eater pre-schoolers. I use mine to make smoothies too but also to make plant based “ricotta” for lasagna, and blending soups and sauces. A regular blender just will not blend to the same smoothness as a Vitamix. It is an investment but I’m glad I have it.

Websites, Podcasts and Videos:

Physician’s Committee for Responsible Medicine’s Four Pronged Approach to Fight Breast Cancer https://www.pcrm.org/letsbeatbreastcancer/the-science

Environmental Working Group Dirty Dozen 2024: https://www.ewg.org/foodnews/dirty-dozen.php

Environmental Working Group Clean Fifteen 2024: https://www.ewg.org/foodnews/clean-fifteen.php

American Institute for Cancer Research https://www.aicr.org

Diet, Nutrition, Physical Activity and Cancer: A global perspective. The Continuous Update Project is the world’s largest, most authoritative and up-to-date source of scientific research on cancer prevention and survivorship through diet, nutrition, physical activity and cancer from the World Cancer Research Foundation and American Institute for Cancer Research http://www.dietandcancerreport.org/

Entertaining, short videos on research about foods and health, especially the impact on chronic diseases like cancer : https://nutritionfacts.org

Food Revolution Network: Eat to Defeat Cancer: 10 Superfoods that Nourish Every Cell http://www.youreintheknow.net/wp-content/uploads/2019/04/special-report-cancer-fighting-foods.pdf

The Genomic Kitchen: https://www.genomickitchen.com

World renowned breast cancer physician talks about breast cancer: Beating Breast Cancer with Dr. Kristi Funk

Fascinating studies about the power of cruciferous chemicals: Sulphoraphane and It’s Effect on Cancer, Mortality, Aging and the Brain by Dr. Rhonda Patrick

Daily Laughter is good for you: Leanne Morgan Comedy Nate Bargatze Comedy

Favorite Plant Based Recipe Blogs