I'm a little shy, but here's a photo of my 4 week old kitten from a couple of years ago, to add some cuteness to my page. She cried out from a bush outside a friend's house one evening. I was visiting my friend because she was going to have surgery the next morning. Since you can't really say "Well, good luck with the surgery tomorrow...and that kitten!", I took her home. This photo was taken the next evening. She's now a very smart adolescent who excels at tricks (sit, high five, stand up, lay down, speak). We're currently working on harness/leash training. She carries that little bear in the photo around the house sometimes.

I am on a constant search for really healthy, yet tasty recipes. The ones I collect and use most often are low-fat, low-sodium, low-sugar, and use whole foods. I plan to add all of my healthful recipes here, in order to help others who are also interested in eating healthfully most of the time.

I strongly urge anyone who is also wanting to eat more healthfully to subscribe to the Nutrition Action Healthletter (NAH) from the Center for Science in the Public Interest (CSPI). It's like the Consumer Reports of food (more info can be found under Subscriptions, below). I copy and print their Brand Name Rating sheets for a binder I take grocery shopping, so I don't have to spend quite as much time reading labels. See the subscriptions section, below, for the link.

I have obtained a lot of helpful information from physicians and nutritionists who believe that good nutrition equals good health. The list of people and books is so long, I stuck them at the bottom of this page. My favorite cookbooks are down there too.

My Cookbooks page is more helpful if you sort it by author's order or alphabetically.

Disclaimer: There is one cookbook of my favorite pre-healthful eating recipes that I could not bear to throw away...not just yet, anyway. I'm attempting to transform some of them into less harmful recipes.

Favorite Foods:

My favorite foods are ones that help me eat to live well. I come from a Standard American Diet (SAD) background, and while I do still indulge in those foods occasionally, I don't keep ingredients to make them in my kitchen since my health has greatly improved by eliminating them from my daily life. Anyway, the more healthfully I eat and the more I read about it, the more I want to. I decided that my taste buds are not qualified to be in charge of my destiny, altough it is a constant struggle. Below is a list of favorite/not favorite things/information. I need all the help I can get with remembering all this, which is new to me and my family.

Disclaimer: I am not a health professional. The information contained herein is what I've collected for my own personal use and to share with family and friends. This is a work in progress, but if you see that I forgot to add something, Z-mail me.

ADDITIVES

ADHD
Healthy diet with good nutrition helps your child become a better learner and be healthier, happier & well behaved!, A
http://www.totalhealthdynamics.com/kidnutrition.htm
Dr. Fuhrman's Anti-ADHD Plan
http://www.diseaseproof.com/archives/adhd-dr-fuhrmans-antiadhd-plan.html
Neuromins® brand DHA omega-3 supplements for kids
http://store.martek.com/store/

ALCOHOL
See wine.

ALLERGY RELIEF
When I start to feel pollen irritating my eustachian tubes and sinus cavities, I reach for Bromelain Sinus Ease. I no longer get an annual/semi-annual cold. Sinus cavities are lined with delicate mucous membranes, which act as filters for your respiratory system. When attacked by allergies, pollutants, viruses or bacteria, they respond by becoming swollen and inflamed. This synergistically works to reduce sinus pain and the body's natural inflammatory response. It contains bromelain, (a protein-digesting enzyme found in pineapple), which helps inhibit the formation of prostaglandins that trigger the inflammatory response, quercetin (a potent bioflavonoid found in many plants; Nature’s Life gets theirs from the pod of a tropical tree of the Dimorphandra species), which reduces the inflammatory response by inhibiting release of pro-inflammatory leukotrienes, and Vitamin C (calcium ascorbate), which has mild antihistamine activity. It is recommended to take the three capsules per day between meals. Since bromelain is a proteolytic enzyme, if taken with a meal it will act on the protein in the food rather than the natural pro-inflammatory fibrin. More info is at:
http://www.natlife.com/Brochures/BrmlnSinus.htm
Their store locator is here:
http://www.natureslife.com/

BAKING TIPS
Mixing Methods
http://www.baking911.com/howto/mix.htm

BEEF
Reasons to avoid it or seriously cut down are best explained if you click on the cows in the picture here:
http://www.cspinet.org/EatingGreen/tour.html
Here's an article about Mad Cow Disease:
http://www.counterpunch.org/greger05232003.html

BLOOD TESTS
The 10 Most Important Blood Tests
http://www.lef.org/magazine/mag2006/may2006_report_blood_01.htm

CALCIUM
My doctor recently tossed my bottle of calcium carbonate because it can cause bones spurs and kidney stones and said that calcium citrate is better. In checking that out online, I read that the most absorbable form of calcium of all is called calcium bis-glycinate, so I'm going to ask about that next time. I previously read that you can't absorb more than 500mg at a time, so split up the doses throughout the day with the second or last one being at bedtime since your bones regenerate while you sleep. It should also be taken with magnesium (300-350 mg) and vitamin D (200 iu) to increase absorption. When calcium is compacted into a tablet, it doesn't break down as well in the digestive tract as capsules. I saw on a television news program than carbonated cola drinks (regular and diet) deplete your bones of calcium and no one has figured out why. I've also read that one in four men are at risk for osteoporosis. At a seminar, I was told about a study in Canada that led to schools having kids jump up and down 10 times at the end of each class since weight-bearing increases bone density. Here's more info:
Commonly Asked Questions About Calcium Supplements
http://www.health.state.ny.us/diseases/conditions/osteoporosis/qanda.htm
Keep What You Take
http://www.lef.org/magazine/mag99/mar99-cover1.html
Good to the Bone
http://www.alive.com/3220a6a2.php?subject_bread_cramb=12
Calcium citrate trumps calcium carbonate in osteoporosis studies
http://www.scienceblog.com/community/older/1999/E/199904223.html
Carbonated Cola Drinks Drop Bone Density in Women
http://www.medpagetoday.com/Endocrinology/Osteoporosis/tb/4247
Osteoporosis in Men
http://www.nof.org/men/strategies_men.htm
Bone growth and physical activity in children
http://www.abc.net.au/rn/talks/8.30/helthrpt/stories/s32316.htm

CANCER
How to give yourself cancer in five easy steps
http://www.newstarget.com/002079.html
Nutrition And Cancer
Diet and nutrition are believed to play major roles in the occurrence of cancer in the U.S. Lung, breast, prostate, and colon cancers are the leading causes of cancer death, and each appears to be directly influenced by diet and lifestyle. The primary mechanism by which diet and cancer are related is through increased fat intake which leads to increased caloric intake which in turn promotes the proliferation and growth of cells. Additionally, nutrition can affect genetic change that then can go on to cause normal cells to become cancer cells.
http://www.pacific-urology.com/downloads/nutrition%20and%20cancer%20diet.pdf

CHAIN RESTAURANTS
They use trans fat and way too much salt as a preservative. Isn't it also better to support locally owned restaurants? Just watch out for the ones who rely heavily on food service food or you'll run into the same problems. Here's an interesting article:
http://www.sfgate.com/cgi-bin/blogs/sfgate/detail?blogid=26&entry_id=5545#readmore
If you'd like to see nutrition information added to restaurant menus, see this page:
http://takeaction.cspinet.org/CSPI/alert-description.html?alert_id=2122797

CHEAT SHEETS
Here are some helpful ones:
Acid & Alkaline Food Chart
http://www.thewolfeclinic.com/acidalkfoods.html
Additives, CSPI's Guide to Food
http://www.cspinet.org/reports/chemcuisine.htm
Air Quality, 10 Simple Steps to Improve
http://www.italladdsup.gov/drivers/10steps.asp
Bar Charts (I have these and love them in this order):
Nutrition
Stain Removal (the compact one)
Vitamins & Minerals
Chef’s Math
Herbs & Spices
Yoga
Acupressure
http://www.barcharts.com
Brand Name Ratings
(ratings of food products in the style of Consumer Reports)
http://www.cspinet.org/nah/index.htm
Chemicals in Your Body, 10 Simple Steps to Help Reduce the Level of (scroll down)
http://www.lalecheleague.org/Release/contaminants.html
Grains, Go-to
http://www.deliciouslivingmag.com/magazine/index.cfm?fuseaction=article&articleID=1773
Menopause and Beyond, A Dietary Prescription for
http://www.femalepatient.com/html/arc/sig/comp/articles/030_05_045.asp
Nutrition Analysis Tools and System
http://nat.crgq.com/index.html
Omega 3 Fats: For Those That Don’t Eat Fish
http://www.bestnaturalfoods.com/omega_3_fats.html
Testosterone Production, 10 Simple Steps To Skyrocket Your Natural
http://www.americanchronicle.com/articles/viewArticle.asp?articleID=19683
Yoga Styles or Yoga Paths or Types Of Yoga
http://www.yogapoint.com/info/typesofyoga.htm

CHILDREN
Books:
Eat Healthy, Feel Great
http://www.amazon.com/Healthy-Feel-Great-William-Sears/dp/0316787086
Eat Your Colors! A Puzzle Book (Sesame Street Happy Healthy Monsters) Reading level: Baby-Preschool
http://www.amazon.com/Colors-Puzzle-Sesame-Healthy-Monsters/dp/0794410057/
Good Enough to Eat: A Kid's Guide to Food and Nutrition
http://www.amazon.com/Good-Enough-Eat-Guide-Nutrition/dp/0060274344
How to Teach Nutrition to Kids
http://www.amazon.com/Teach-Nutrition-Connie-Liakos-Evers/dp/0964797011
Kitchen Fun for Kids: Healthy Recipes and Nutrition Facts for 7-To 12-Year-Old Cooks http://www.amazon.com/Kitchen-Fun-Kids-Nutrition-12-Year-Old/dp/0805045031/
Magazine:
Kiwi Magazine (growing families the natural and organic way) Available by subscription or on newsstands at Whole Foods, Wild Oats, Barnes & Noble, Borders, Target, and more.
http://www.kiwimagonline.com/
http://www.sustainabletable.org/blog/archives/2007/04/the_weekly_pick_11.html
Websites:
10 Of The Worst And Best Children's Foods
http://www.cspinet.org/nutrition/10b&w.html
ABC'S Of Teaching Nutrition To Your Kids, The
http://www.askdrsears.com/html/4/T040200.asp
Healthy Snacks
http://www.keepkidshealthy.com/nutrition/healthy_snacks.html
Spotlight On What Teens Eat, What They Need: Parent Fact Sheet
http://www.teamnutrition.usda.gov/resources/ne_spotlight.pdf
Tips For Families
http://www.teamnutrition.usda.gov/resources/mpk_tips.pdf

CHOLESTEROL
What Are Healthy Levels of Cholesterol?
http://www.americanheart.org/presenter.jhtml?identifier=183
Measuring Cholesterol
http://www.thenutritionexperts.com/pfChol.html
Common Lab Values in Lipids (Fats)
http://www.drstandley.com/labvalues_lipids.shtml
Testing your blood to avoid cardiovascular disease
http://www.lef.org/magazine/mag2001/jan2001_awsi.html
Guide To Lab Tests
http://www.stillsdisease.org/lab_tests/
Hypercholesterolemia and Lipid Profiles (scroll down)
http://www.rejuvenation-science.com/cardiovascular_health.html
5 Easy Steps to Lowering Your LDL Cholesterol
http://www.pritikin.com/benefits/cholesterol/cholesterol_HighLdl.shtml
97 Recommendations to Lower Your Cholesterol
http://evenstaronline.com/articles/cholesterol.html
Lowering Cholesterol and Blood Pressure:
With Omega-3 Oils
http://www.barleans.com/literature/flax/46-lowering-cholesterol.html

CHRONIC INFLAMMATION
I read it's a problem. Getting a C-Reactive Protein blood test at your next physical will give you your level. Here's more info:
New blood test may be best predictor of heart attack
http://archives.cnn.com/2000/HEALTH/03/22/heart.test/index.html
Eating Food Cooked At High Temperature Accelerates Aging
http://www.lef.org/magazine/mag2003/may2003_awsi_01.html

CONVENIENCE FOODS
Healthy ones are hard to find. Here are some that I keep on hand:
Amy's (Light In Sodium products)
Favorite - Brown Rice Bowl
http://www.amyskitchen.com/special_diets/sodium.php
Dr. Praeger's Sensible Foods
Favorite - Spinach Pancakes
http://www.drpraegers.com/
Veggie Patch Veggie Burgers (produce section)
Favorite - Garlic-Portabella Burgers
http://www.veggiepatch.com/contentmgr/showdetails.php/id/242
Omega Foods Wild Salmon Burgers (freezer section)
http://www.omegafoods.net/products.htm
Serve them on Alvarado Street Bakery's Sprouted Burger Buns (frozen)
http://www.alvaradostreetbakery.com/Merchant2/merchant.mvc?Screen=PROD&Product_Code=10140&Category_Code=rollbunn
And with Alexia's Sweet Potato Fries
http://www.alexiafoods.com/products.html?category_id=3
Health Valley
Favorites - Veggie Chilis, Vegetable Broth
http://www.healthvalley.com/products/soupschilis.php#nosaltadded
Boar's Head Low Sodium Turkey
http://www.boarshead.com/products.html
Serve it on Alvarado Street Bakery's No-Salt Sprouted Multi-Grain Bread (frozen)
http://www.alvaradostreetbakery.com/Merchant2/merchant.mvc?Screen=PROD&Product_Code=10280&Category_Code=bread
Ezekiel 4:9 Sprouted Grain English Muffins
http://www.foodforlife.com/
http://www.foodforlife.com/
Garden Of Eatin' No Salt Blue Corn Tortilla Chips
http://www.gardenofeatin.com/products/product/1037.php
Enrico's All Natural Salsa
Favorite - Hot with No Salt Added
(I sometimes make guacamole by mixing some with an avocado)
http://www.enricos.com/phaze2/products.htm
Cool Fruits Freezer Pops (no sugar/artificial sweetener)
http://www.nspiredfoods.com/
Here's an article about why "healthy" frozen foods may not be:
http://www.cspinet.org/nah/06_05/frozenpromises.pdf

DAIRY
Powdered milk controversy
http://en.wikipedia.org/wiki/Powdered_milk#Controversy

DELI MEATS
They're full of all kinds of additives. I do miss the occasional sandwich, though, so when I do have one, I go with Boar's Head. Twelve of their products have been certified by the American Heart Association. Many of their meats and cheeses are qualified for inclusion on the Feingold Association food list for persons on food sensitive diets. Some are reduced in sodium. Here's their link:
http://www.boarshead.com/products.html

DIABETES
Type 2 (formerly known as adult onset) is primarily caused by diet/lifestyle factors. If you would like to reverse it, here's a book co-authored by my favorite dietitian, Brenda Davis, entitled Defeating Diabetes:
http://www.amazon.com/Defeating-Diabetes-Brenda-Davis/dp/1570671397/
Here's the one from one of my favorite physician author/speakers, Neal Barnard, the founder of the Physician's Committee for Responsible Medicine (PCRM...www.pcrm.org):
Dr. Neal Barnard's Book on Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs
http://www.amazon.com/Neal-Barnards-Book-Reversing-Diabetes/dp/1594865280/

DIET SCORE
Rate your current dietary plan here:
http://www.cspinet.org/EatingGreen/score.html

DISASTER PREPAREDNESS
Here's a Consumer's Guide for preparing an emergency food supply:
http://www.fcs.uga.edu/pubs/current/FDNS-E-34-1.html
I added the Emergency Food Storage & Survival Handbook (Everything You Need to Know to Keep Your Family Safe in a Crisis) book to my Amazon wishlist, but I see that there are many others on their website, so I'm going to have to spend some time checking them out.
http://www.amazon.com/Emergency-Food-Storage-Survival-Handbook/dp/0761563679/
I found How to Survive Anything, Anywhere at Barnes and Noble. It also covers preparedness for things like self-defense and surviving an airplane crash or a house fire.
http://www.amazon.com/Survive-Anything-Anywhere-Chris-McNab/dp/0071440534/

ECZEMA
Nutrition and eczema: from antioxidants to zinc
http://www.healthy.net/scr/article.asp?Id=2866
Selenium
http://www.healthy.net/scr/Article.asp?Id=2068&xcntr=5
Treating eczema with nutrients - Nutritional Influences on Illness
http://findarticles.com/p/articles/mi_m0ISW/is_2003_May/ai_100767893

EXCITOTOXINS
MSG and Aspartame
http://www.curezone.com/art/read.asp?ID=52&db=6&C0=17

EXERCISE
I don't enjoy it and I've heard I probably never will, but it's got to be done.
You On A Diet Workout DVD
http://www.amazon.com/gp/product/B000K7JY7S/102-3238832-9399330
An Exerciser's Guide To Breathing
http://www.naturalhealthmag.com/energy/35

FAIR TRADE

FAST FOOD
See chain restaurants, above. For more info, check out these sites:
http://www.cspinet.org/nah/03_05/fastfood.pdf
http://www.blurofinsanity.com/fastfood.html
http://www.kfcmademesick.com/
http://health.msn.com/dietfitness/articlepage.aspx?cp-documentid=100141120
http://www.topix.net/food/fast-food

FATS
Palm oil
http://www.cspinet.org/nah/06_05/cspinews.pdf

FIBER
1) Soluble (gums, pectin)
Benefits: helps lower cholesterol level
Gums: oats, legumes, guar, barley
Pectin: apple, citrus fruits, strawberries, carrots
2) Insoluble (cellulose, hemicellulose, lignin)
Benefits: insoluble fibers move waste through the intestinal tract without being digested; add bulk and softness to stool, decrease gastrointestinal transit time
Cellulose: whole-wheat flour, bran, vegetables
Hemicellulose: bran, whole grains
Lignan: mature vegetables, wheat, fruit with edible seeds, such as strawberries

FLATULENCE
Dr. Oz says we pass gas 14 times per day on average and that any bad smells comes from consuming foods containing sulphur. Here's more info:
http://en.wikipedia.org/wiki/Flatulence
Food Data Chart - Sulphur
http://www.healthyeatingclub.com/info/books-phds/books/foodfacts/html/data/data5g.html

FLAX
I drink a smoothie containing flax oil three days per week for the 8 grams of omega-3. The recommendation from the US government agencies is usually 1.5 to 2 teaspoons of flax oil per day to supply omega-3 fatty acids for a 2000 kcal diet. The seed gives you more in the way of fiber, but you can get more omega-3 from the oil. 1 tablespoon of flax oil equals 2 tablespoons of ground flaxseed. As with any food, it's best to buy it in its wholest state and grind it yourself. Keep it (and all seeds and nuts) in the refrigerator or freezer. If you go for the oil, choose Barlean's because it's is pure, unfiltered, unrefined, cold pressed daily, made to order for your health food store, air-delivered and dated for freshness. Flax seed oil contains phytoestrogens, which may help to alleviate PMS symptoms and are extremely beneficial in off-setting the unpleasant physical manifestations of menopause, particularly night sweats and hot flashes. Here's more info:
Just The Flax: A "miracle" seed comes down to earth
http://www.cspinet.org/nah/12_05/flax.pdf
The World's Healthiest Foods
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=81
Flax - A Healthy Food
http://www.flaxcouncil.ca/english/index.php?p=g1&mp=nutrition
Flax Seeds and Flax Oil
http://www.askdrsears.com/html/4/T041700.asp
Flaxseed Oil
http://www.bestnaturalfoods.com/flax_seed_oil.html
PMS is a real sydrome with real treatment options
http://www.fatsforhealth.com/library/libitems/PMS-notinhead.php
Flax: Frequently Asked Questions
http://www.flaxrd.com/FAQS.htm
Flax Seed
http://www.targetwoman.com/articles/flax-seed.html
Lowering Cholesterol and Blood Pressure:
With Omega-3 Oils
http://www.barleans.com/literature/flax/46-lowering-cholesterol.html

FOOD/HEALTH ARTICLES (needs to be moved to end of page)
Here are some good ones:
Basic Foods
http://www.lifetimefitness.com/magazine/index.cfm?strWebAction=article_detail&intArticleId=465
The Food-Mood Connection
http://www.school-for-champions.com/health/fleming_food_mood.htm
Foods to Avoid or Limit
http://www.healthy.net/scr/Article.asp?Id=1378
Nutrition Articles (an archive of many)
http://www.bestnaturalfoods.com/links_resources.html
Oprah Favorite Dr. Oz Offers 10 Healthy Tips for '07
http://www.tvguide.com/News-Views/Interviews-Features/Article/default.aspx?posting={583B2E4F-AE36-4F7B-BE1E-936F8D2FB3F1}
'Superfoods' Everyone Needs
http://www.webmd.com/content/article/81/96952.htm
Ten Foods You Should Never Eat
http://www.cspinet.org/nah/10foods_bad.html
Ten Super Foods For Better Health
http://www.cspinet.org/nah/10foods_good.html

FOOD/COOKING/BAKING INFORMATION
There's lots of it here:
http://www.whfoods.org/
http://www.recipetips.com/kitchen-tips/t-109-/Knowledge.asp
http://www.preparedpantry.com/bakerslibrary.htm

FRUIT ENCYCLOPEDIA
Learn about all your favorite fruits, including nuts and berries: how to select the best, how to keep them fresh, and some surprising new ways to prepare them in the kitchen.
http://www.wegmans.com/kitchen/ingredients/produce/fruit/index.asp
Eating 5 or more servings of colorful fruits and vegetables a day is part of an important plan for healthier living. That’s because deeply hued fruits and vegetables provide the wide range of vitamins, minerals, fiber, and phytochemicals your body needs to maintain good health and energy levels, protect against the effects of aging, and reduce the risk of cancer and heart disease.
http://www.5aday.com/html/colorway/colorway_home.php

GRAINS
They prevent heart disease and colon cancer, improve insulin metabolism, and are rich in antioxidants.
Here's The Inside Story from the Nutrition Action Healthletter:
http://www.cspinet.org/nah/05_06/grains.pdf
Five great grains to add to your diet:
http://www.deliciouslivingmag.com/magazine/index.cfm?fuseaction=article&articleID=1773
Sprouted grains:
http://www.lifetimefitness.com/magazine/index.cfm?strWebAction=article_detail&intArticleId=465

GRAPEFRUIT SEED EXTRACT