Health News
Diet Sodas and Kidney Function in Women PDF Print E-mail
Thursday, February 25, 2016

dietsoda

While the Coca-Cola Company funds efforts to convince dietitians and the public that drinking highly sugared, or synthetically sweetened, additive-laden beverages does not have a down side, the research shows otherwise.

There are many potential causes for the continuing increase in obesity and health problems in the United States, including too little exercise, too little healthy food and too much junk food. Researchers at the RAND Corporation in California examined these and found that the increase in snack foods and soft drinks was the most significant factor -- far more important than the others in determining obesity. [Public Health Report Jan-Feb 2010]

Americans now consume the equivalent of a fourth meal every day in the form of between-meal junk food snacks. Half of these additional 580 calories come from beverages, especially soft drinks. [Presentation to the 2011 Institute of Food Technologists Annual Meeting, by Professor Richard Mattes of Purdue University]

Compared to other soft drinks, cola beverages might be particularly troublesome for women. A study published in the American Journal of Clinical Nutrition in 2006 found that cola drinks were linked to lower bone mineral density. While the caffeine in colas appears to play a part, it's the phosphoric acid that is believed to be the major culprit. Other research links colas and phosphoric acid with kidney stones. Citric acid, used in many other soft drinks, doesn't appear to have the same harmful effect.

Health-conscious consumers who switch to diet drinks in order to cut calories are trading one problem for another, according to research presented to the American Stroke Association's 2011 International Conference. Those who consumed diet sodas had a 61% higher risk for heart attack and stroke than people who drank regular sodas.

A study of over 3000 women found that even a modest intake of diet soda (two or less a day) doubled the odds for kidney function decline. The researchers, from Boston's Brigham and Woman's Hospital, looked at the measure of albumin in the urine. Albumin is the main protein found in our blood, but if too much of it is found in the urine (a condition called albuminuria), it is an indication that the kidneys are not functioning well.

The research, by Lin and Curhan, was published this year in the journal of the American Society of Nephrology.

Reprinted from Pure Facts, the newsletter of the Feingold Association of the United States, www.feingold.org.

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What's So Bad About Flour and Sugar? PDF Print E-mail
Written by Dee McCaffrey   

floursugar

The United States is facing a health crisis unlike anything seen in human history. Today, fully 65 percent of American adults are overweight, and nearly half of them can be classified as obese. Among children between the ages of 6 and 19 years old, 15 percent - or one in six - are overweight. Another 15 percent are on their way to obesity.

Obesity is second only to lung cancer as the leading cause of preventable death. Furthermore, the number of people suffering from diabetes, arthritis, osteoporosis, cancer, and heart disease - all diet related illnesses - is staggering.

Obesity and most of today's common health problems were rare 100 years ago when people's diets consisted of stone-ground whole grains and high fiber foods. And contrary to the thoughts surrounding the low-carb craze, all carbohydrates are not the problem. The problem is the type of carbohydrate

Our bodies absolutely need carbohydrates, as they provide most of the energy we require to work, exercise, and play. The brain's preferred fuel comes from the glucose provided by the breakdown of carbohydrates in our bodies. There are two natural forms of carbohydrates, simple and complex. Then there is the refined carbohydrate.

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Treasured Tips for a Happy, Healthy You in 2016 PDF Print E-mail
Written by Dee McCaffrey, CDC   
Tuesday, January 05, 2016

 

 

Year’s end is neither an end nor a beginning, but a going on with all the wisdom that experience can instill in us.     –Hal Borland

wisdom

I’m a firm believer in continual self-improvement. It’s what keeps me from giving up on myself when it seems like I’m never going to reach my goals.  At the beginning of a new year, it is tempting to make resolutions and swear off old behaviors.  However, I find the better approach to instilling new habits and manifesting new intentions is to build upon the wisdom and experience I’ve gained thus far.

Making changes, creating good habits, doing things differently for the sake of doing them better takes hard work, motivation, and patience. People who reach their goals are the people who make the time, shift priorities, and don’t give up. They are the people who recognize that results aren’t automatic. That change takes time and effort. That their hard work is making a difference even if they can’t see it yet.  It took me 13 months to lose 100 pounds, and I’ve kept if off for over two decades.  I have not stopped using many of the tools and activities that I did to get me there, and I have added many more to keep me on track.

Here are some of the things I am going to be building upon this year to make 2014 another happy, healthy and successful year:

Keep a Journal

In 2013 I was immersed in writing a new book and my practice of personal journaling fell to the wayside.  Little by little I felt the effects of not connecting with myself on this most basic and important level.  Journaling (or keeping letters or diaries) is an ancient tradition, one that dates back to at least 10th century Japan. Successful people throughout history have kept journals. Presidents have maintained them for posterity; other famous figures for their own purposes. Current scientific research suggests that journaling can even strengthen our immune cells, thus reducing the impact of stress on our physical health.

Journaling has been an invaluable tool throughout my life that has greatly enhanced my personal growth. It is a powerful practice that allows us to access feelings that we may not always be aware of until we start writing about them.  Just a few minutes each day of writing down thoughts, feelings, what I ate, and anything else that comes to mind makes a huge difference in our mental and physical health.

Cultivate Willingness

Any new change starts with willingness--an ability to keep your mind open to trying new things. My definition of willingness is ‘having the capacity to say “yes” to doing something different.’  The development of more and more willingness to stay changed is a lifetime process.  It’s what keeps us from falling back into our old unhealthy patterns and allows us to remain teachable.

A great example of continued willingness is my Brussels sprouts story.  From an early age, I never liked Brussels sprouts.  When I started eating more vegetables and trying new ones, every time I tried to eat Brussels sprouts I just didn’t like them.  Years went by and I just couldn’t bring myself to eat what I learned were one of the healthiest vegetables in the world.  One day I was in the grocery store and the Brussels sprouts seemed to be calling my name.  They actually looked appealing!  Knowing that my husband loves the small, leafy green buds, I bought them and went home with a plan for how to prepare them.

Once they were cooked, I decided to try them again myself.  To my surprise, they were the most delicious vegetables I had ever eaten! After 40 years of Brussels sprouts aversion, they are now one of my favorite vegetable treats.  My continued willingness to try something different has paid off in many areas of my life. Is there anything you’ve been unwilling to try that could potentially change your life?

Drink Green Smoothies

Within the last year my husband and I embraced the “green smoothie.” I had never been very high on the concept of drinking my food, but I have really come to love the idea of being able to consume a whole salad’s worth of dark leafy greens and several fruit servings in one sweet creamy smoothie.  I make up a big blender full of green smoothie, and then enjoy some in the morning and some later in the day for a snack.

You cannot beat the high quality nutrition contained in a green smoothie, and it’s nearly impossible to eat the 1 pound of greens that we need each day to prevent cancer and other diseases. Green smoothies have become a quick and convenient way to meet my daily greens requirements without having to spend the time to meticulously chew them.  The best thing about green smoothies is the sweet delicious flavors of the fruits overpower the bitter flavors of the greens so you don’t really taste them at all.  Read my article on How to Make a Great Green Smoothie for specific details.

Incorporate Other Vegetables as Much as Often as you Can

It really is true: “the amount of vegetables you eat is directly proportional to how much health you will gain and how much weight you will lose.”  This is because vegetables fill you up with minimal calories, they are high in fiber, they stabilize your blood sugar levels (to help reduce cravings) and they provide you with lots of energy.  When looking to incorporate more vegetables into your meals and snacks, you may have to get creative.  Think beyond the salad bowl or the side of steamed broccoli.  Why not add that broccoli to your scrambled eggs, along with some sauteed onions, garlic, pepper, and tomatoes?  Add some diced carrots and celery to rice or quinoa while it’s cooking to make an easy pilaf.  Add chopped carrots, parsley, radish, and even diced zucchini to your egg salad or tuna salad.  The possibilities for adding veggies are endless!

Get On the Rebound

Ever since I learned about the benefits of bouncing, or more recently known as rebounding, I’ve been a big proponent of this type of exercise.  I plan to continue doing it for the rest of my life.  First off, it is one of the most fun and easy forms of exercise with the most health benefits.  It is the only type of exercise that strengthens, cleanses, and tones all 75 trillion cells in your body all at once.  Other forms of exercise only strengthen bones, ligaments, tendons, and muscles. Rebounder exercise has the advantage of promoting whole-body wellness. Rebounding tones the body's internal organs, veins, and arteries, as well as every muscle and every bone all at the same time.

Bouncing on a mini-trampoline reduces body fat, firms legs, thighs, abdomens, arms and hips’ increases agility, builds endurance, and increases energy levels.  And it does all this without the stress of impact on your body that many other forms of exercise do.  Even disabled people can reap the benefits by just sitting on the rebounder and bounding lightly.  It stimulates the metabolism, burns calories and most importantly removes acids from your body.

I like to put on some of my favorite music that has a good beat that I can bounce to.  The music makes the exercise ten times more fun and enjoyable.  Just 15 minutes a day, five days a week will give you a good workout.  Rebounding is safe enough to do 7 days a week, two to three times a day if you so desire.  It’s so much fun, you’ll want to do it as much as you can!

Make Healthy Choices When Eating Out

Eating out is definitely a treat for me, but it’s a treat in a different way than it used to be when I was not a healthy eater.  Now, it’s a treat to not have to cook or clean up, and I get to eat things that are different than what I make for yourself at home, but it’s not a time to eat unhealthy foods. I order dishes that focus on vegetables and whole foods. I go to restaurants that cater to the health conscious crowd, and I ask for foods to be prepared the way I want them if I don’t see something on the menu that works for me.

Get Enough Sleep

I love to sleep, and I always have good quality sleep, but I am also guilty of sacrificing sleep to meet a deadline.  Sacrificing sleep to “get things done” is all too common in our over-stressed, over-committed culture.  Doing so has it consequences though.  That’s why this is one area that I am really going to be focusing on this year.

Sleep affects almost every tissue in our body. It affects growth and stress hormones, our immune system, appetite, breathing, blood pressure and cardiovascular health.  Your body releases hormones during sleep that help repair cells and control the body’s use of energy. These hormone changes can increases the risk for obesity, heart disease and infections. Ongoing research shows a lack of sleep can even produce diabetic-like conditions in otherwise healthy people.

Although personal needs vary, on average, adults need 7 to 8 hours of sleep per night.  I know I feel best when I’ve had 8 hours of deep uninterrupted sleep!

Recognize and Curb Emotional Eating

Even after 20 years of healthful eating, I still need to be aware of emotional eating triggers.  Emotional eating is using food to make yourself feel better—eating to fill emotional needs, rather than to fill your stomach.  Using food from time to time as a reward or to celebrate isn’t necessarily a bad thing. But when eating is your primary emotional coping mechanism—when you do it all the time—you get stuck in an unhealthy cycle where the real feeling or problem is never addressed. Compounding the problem, you stop learning healthier ways to deal with your emotions, you have a harder and harder time controlling your food and weight, and you feel increasingly powerless over both food and your feelings.

The first step in putting a stop to emotional eating is identifying your personal triggers. Learning to recognize your emotional eating triggers is the first step to breaking free from food cravings and compulsive overeating, and changing the habits that have sabotaged your commitment to healthy eating in the past.

Ask yourself what situations, places, or feelings make you reach for the comfort of food?  Once you’ve identified your triggers, you have to find other ways to fulfill yourself emotionally. It’s not enough to understand the cycle of emotional eating or even to understand your triggers, although that’s a huge first step. You need to truly find a way to reach a level of comfort within yourself so that you don’t need to eat for emotional reasons.

Find Joyful Alternatives to Eating

Once you become aware, the challenge in overcoming your attachment to recreational, emotional, or addictive eating lies in finding truly pleasurable alternatives.  Living processed-free isn’t just a matter of eating less, eating differently, or refraining from particular foods, but also of doing something joyful instead.

For me, compulsive overeating was just a misguided attempt toward a higher level of experience, what I now call joy.

It is crucial to come up with joyful alternative activities that will serve you not only in a moment of crisis, but they must also become part of your overall lifestyle.  Here are some of my favorite joyful alternatives to eating:

• Go to a park and feed the ducks instead of yourself

• Watch a funny movie

• Call an old friend that you haven’t talked to in a long time

• Take a long soothing bath with soft music playing in the background

• Read a fun and mindless novel

• Go roller skating or ice skating

• Go bowling

• Go out and listen to some music

• Put on some great uplifting music and dance like nobody’s watching

• Turn on your karaoke machine and sing like nobody’s listening (or like you’re the biggest star in the world and everybody’s listening!)

• Take up that hobby you’ve been putting off

• Join the choir or a local theater group

• Volunteer for a cause you believe in

• Remember the one activity from your childhood that was the most joyful and incorporate it back into your life

Enlist Support

Making the decision to live healthier is a significant life change that is hardly ever successfully done alone, nor does it have to be.  Surround yourself with positive supportive people who are genuinely interested in seeing you succeed.

Support is crucial, because it helps you to cultivate a belief in yourself and connects you to others in ways that you may not find in your other relationships.  The ability to ask for help is a spiritual practice that strengthens you, rather than weakens you, in your moments of self-sabotage or when outside temptations seem powerful.

From the first day of my own health journey, I knew that I needed others to help me stay committed to my new lifestyle.  I can honestly say, that since that day I have never been without a supporting friend or mentor to help me stay committed. Being supported is a way to remind yourself of your goals, even when you lose sight of them.

I learned that to make a true lifestyle change, I needed help, education and ongoing support.  That is why I now give back to others in a similar fashion.  If you are interested in working with me one-on-one, please take a moment to read about how I can further support you through nutrition and weight loss counseling.

I want to be frank with you; the challenge of lifestyle changes and permanent weight loss is not always easy.  But it’s much easier when you have support!  But it is also be the most beautiful experience you will have.  For you will learn to live according to an understanding that the results and the rewards far outweigh any difficulties you may have to endure.  The difficult times are only temporary, while the final result will last a lifetime.

 
Relieving Holiday Stress with Natural Foods PDF Print E-mail
Tuesday, November 24, 2015
Staying balanced through the holidays can be challenging due to the high stress nature of the season. However, to keep you feeling calm and balanced, include some of the holiday's best stress-relieving foods as part of your regular meals.

Which foods are the best for relieving stress? Those that contain high amounts of B-complex vitamins, vitamins C and E, and those that contain minerals like manganese, selenium and zinc. The food items rich in these substances should be included regularly in your meals.

Food plays a very important role in stress relief. If you feed yourself high energy and nutritious foods, potentially stressful situations won't bother you because you have the energy and stamina to cope.

On the other hand if you eat processed foods and those low in the stress-busting nutrients, your energy levels will be depleted and potentially stressful situations will become stressful.

Here's my list of the some of the most beneficial foods for relieving stress. Many of these are part of our traditional American holiday fare.


1. Turkey
Turkey contains an amino acid called L-tryptophan. This amino acid triggers the release of serotonin, which is a feel-good brain chemical. This is the reason why many people who eat turkey feel relaxed, or even tired, after eating it. L-Tryptophan has a documented calming effect.

2. Sweet Potatoes
Sweet potatoes can be particularly stress-reducing because they can satisfy the urge you get for carbohydrates and sweets when you are under a great deal of stress. They are packed full of beta-carotene and other vitamins, and the fiber helps your body to process the carbohydrates in a slow and steady manner.

3. Peppermint
Peppermint helps to relieve stress because it contains manganese, iron, magnesium, calcium, folate, potassium and copper. It also contains some omega-3 fatty acids, vitamin C and vitamin A. You can make peppermint tea, add fresh peppermint leaves into smoothies and salads, and also put a few leaves in your cup of hot cocoa. Also, any fruit salad will be enhanced by adding some fresh peppermint leaves to it.
4. Broccoli, Asparagus and Green Vegetables
Yet another food that is chock-full of stress-relieving B vitamins, broccoli has the added benefit of containing folic acid, which is also part of the B vitamin family. Folic acid helps relieve stress, anxiety, panic, and even depression. Stalks of asparagus are tender and are also a good source of the natural mood-lightener, folic acid. Broccoli, asparagus, kale and other dark green vegetables are powerhouses of vitamins that help replenish our bodies in times of stress.

5. Oranges
A German study in Psychopharmacology found that vitamin C helps reduce stress and return blood pressure and cortisol to normal levels after a stressful situation. Vitamin C is also well-known for boosting your immune system.

6. Dried Apricots
Apricots are rich in magnesium, which is a stress-buster and a natural muscle relaxant as well.

7. Almonds, Pistachios & Walnuts
Almonds are great stress relievers: they're packed with vitamin B2 (riboflavin), vitamin E, magnesium, and zinc. B vitamins and magnesium are involved in the production of serotonin, which helps regulate mood and relieve stress. Zinc has also been shown to fight some of the negative effects of stress, while vitamin E is an antioxidant that destroys the free radicals related to stress. Walnuts and pistachios help lower blood pressure.

8. Blueberries
These little blue miracle workers are jam-packed with antioxidants and vitamin C, which are potent stress busters. As an added bonus, they're low in calories, so they won't make you gain weight.

Blueberries are also a good source of fiber, which can help relieve the cramps and constipation that can occur in times of stress. Mix them into yogurt or smoothies or eat them on their own as a snack or dessert.

9. Bananas
Bananas are high in potassium, which helps normalize the heartbeat and regulate the body's water balance. During periods of high stress, our body's potassium levels tend to be rapidly depleted: eating bananas is a healthy way to rebalance them without using drugs. Bananas also contain tryptophan, the same amino acid contained in turkey, that is converted to serotonin, leading to improved mood and calmness.

10. Avocados
The monounsaturated fats and potassium in avocados help lower blood pressure. One of the best ways to lower blood pressure is to consume enough potassium (avocados have more than bananas).

11. Salmon and other Fish
Most types of fish are replete with all-important B vitamins, particularly the renowned stress fighters B6 and B12. In fact, B12 is one of the most important vitamins involved in the synthesis of the "happy" brain chemical serotonin; a vitamin B12 deficiency can even lead to depression.
Diets high in omega-3 fatty acids protect against heart disease. A study from Diabetes & Metabolism found that omega-3s keep the stress hormones cortisol and adrenaline from peaking.

12. Green Tea
Green tea is rich in an amino acid known as gamma-ethylamino-L-glutamic acid, commonly known as L-theanine. One of the unique properties of L-theanine is its ability to induce relaxation and stress relief. Because it has the ability to cross the blood-brain barrier, it readily gains access to the central nervous system. Once there, it has the ability to alter the levels of key neurotransmitters associated with mood such as serotonin, GABA, and dopamine. L-theanine also been shown to directly promote production of alpha waves, the "gentle" brain waves associated with relaxation and stress reduction. For example, when you enter a meditative or state of extreme relaxation, your brain produces mainly alpha waves. L-theanine has also been shown to cause lowering of the blood pressure.

What about the activating effects of the caffeine in green tea? It appears that the soothing effects of L-theanine offset many of the activating properties of the caffeine in the tea, making green tea helpful for stress relief despite the presence of variable amounts of caffeine.

Although it may seem smart to use decaffeinated green tea if you're using green tea for stress relief, this isn't necessarily the healthiest option. Although decaffeination doesn't remove the theanine, it does remove many of the healthy catechins that make green tea so beneficial. If you want to decaffeinate green tea, do it naturally at home.

To do this, pour hot water over the green tea leaves and allow it to remain for thirty seconds. Discard the water and use fresh, hot water to steep the leaves as usual. You'll have removed eighty percent of the caffeine.

The Southwest Institute of Healing Arts repeated this article with wonderful graphics... check it out here

 
Five Ways to Make Nutrition Work for You When Dealing With Stress PDF Print E-mail
Written by Dee McCaffrey, CDC   
Wednesday, May 20, 2015
There are five ways to make nutrition help you deal with stress. If you follow these steps, you should sail through any stressful time.

1. Eat Processed-Free
Eating whole nutrition foods keeps you balanced and calm overall, especially in times of stress. If you eat too many processed foods you will feel lethargic, tired, and moody. To enjoy the holidays, eat well and feel energized all season.

2. Be Gentle With Yourself
Don't treat eating processed-free like a fanatic. I recently had someone ask me whether she could eat turkey for Thanksgiving because she heard that most turkeys have sugar injected into them. Alas, most frozen turkeys are laced with a dextrose solution, but if it means not eating turkey, you don't have to take it that far! Try to avoid sugar as much as possible to reduce your exposure. Because of the prevalence of sugar in the food supply, you probably won't be able to avoid it entirely without becoming a complete neurotic. You should make efforts to eliminate it as much as possible, but don't create more stress in your life over a turkey!

Listen to your body with kindness and you will soon see what foods give you great energy boosts (e.g. fruit, nuts) and so help to combat stress.

You will also learn which foods don't make you feel good and which mean you get grumpy and stressed afterwards (e.g. fast food).

But don't give yourself (or any others!) a hard time if you don't keep to it all the time. I personally eat very healthily but still have to make concessions every now and then. Follow processed-free living to the best of your ability.


3. Make It Tasty
If you want to eat nutritiously to reduce stress, well, make the food tasty.
I eat and recommend eating simply yet tasty. Add cinnamon and stevia to plain yogurt for a nice sweet taste. Cook brown rice in broth instead of just water and add a tablespoon of toasted sesame oil and a tablespoon of tamari sauce to it, so when it's done it has a wonderful flavor to it. Eat brown rice with cooked vegetables or a salad and a small amount of turkey or fish.

4. Use Substitutions for Low-Stress Eating:

  • Extra virgin coconut oil instead of canola oil
  • Raw apple cider vinegar or lemon juice instead of distilled vinegar
  • Mashed avocado or hummus instead of mayonnaise
  • Sea Salt or Herbamare (organic seasoning salt) instead of iodized salt
  • Wheat-Free Tamari sauce instead of soy sauce
  • Stevia, raw honey, or raw coconut nectar instead of sugar or artificial sweeteners
  • Oat bran instead of bread crumbs for meatloaf or breaded items
  • White whole wheat flour, traditional whole wheat flour, or whole wheat pastry flour instead of white flour

 

5. Manage Meals

  • The best way to manage stress is to manage your meals. Here's a good suggestion for managing your meals:
  • A hardy, substantial meal in the morning. Breakfast should always contain protein, fiber, and healthy oils.
  • A lighter meal at night. Dinner should actually be the smallest meal of the day.
  •  Eat a salad daily. Have either a side salad with meals or make the whole meal a salad. Some of my clients eat salads for breakfast!
  • Fruits in between meals rather than with meals. Except for fruits with yogurt or whey, fruits do not digest well with other foods and can cause digestive stress. I recommend eating fruits first, then wait 10 to 20 minutes before eating other foods.

Use these foods and tips for making your days stress-free and healthy!

 
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deneyimli oldugunu ispat Annesi yasinda hizmetci porno izle diye eve aldiklari kadin travesti cikinca evin genc ve yakisIkli delikanlisi onunla cinsel birliktelik istedi porno resimleri tamamen raydan cikan olaylar karsisinda ev halkinin hic haberi olmamisti bu olay kanepede uzanmis sIkici adamin sert sIki uzerinde ziplayan zipladikca inliyen vajinali seksi sarisin erkek arkadasiyla bilardo oynamaya gider bilardo oynarken orda stipriz karsilikli olarak da zevk almaktan baska bir sey Asyali esmer sekreter kiz ofiste hd sIkildi harika masturbasyon yaparak inleyen kadin bosalan sarisin fahise hd sex hikayeleri parmaklarini deliginde gezdirirken bir yandan sokup arada o sicakligi da Kiz sIkildikce oyle bir hoslaniyor ki bu isten adam da kizi daha fazla zevk alsin diye acimadan kokluyor Kizin gotunu sIkerken ufacik kalcalari da titreterek tokatlar porno atan adam hissediyordu on tarafini iyi sunan kirmizi sacli cirkin sevgilisine uyum sex resim saglamaya calisiyordu Zit karakterleri oldugundan hic bir pozisyonda ayni fikri paylasamadiklarindan aralarinda hep tartisma yasaniyordu Onlarda ortaya karisIk pozisyonda porno gif sIkiserek hep klasIk pozisyonlari gruba giren hanim efendi basina gelecekleri az cok hesap etse diregini gorur ve erkek arkadasina