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Posted on 02/20/2018

What's a-Matcha with you?

 

Nothing an unsweetened sour Matcha Lemonade won't cure! Packed with wholefood goodness: fiber, vitamins, minerals and antioxidants...Nature's synergy!

 

Unlike other tea beverages, when drinking matcha beverages, you are consuming the entire tea leaf. This offers whole food complexity to the beverage. So while steeped tea offers only 10-20% of the available tea leaf nutrients, green tea matcha offers 100%.

 

The tea leaves for matcha are grown slowly in the shaded tea plantation. They are then picked, primarily by hand, dried and ground. Then adding the fine powder of matcha to your hot (160-180 degrees) or cold water which is then whisked or shaken you can enjoy a beverage with tremendous health properties.

 

What are those health properties?

 

The Zen Buddhist monks have known for over 800 years the unique qualities of matcha. Used for ceremonial, mediation and health it's now a quickly growing go-to beverage in the United States. Called a super food, match is the winner as the premier source for naturally occurring antioxidants among all fruits, vegetable, herbs and spices, (source AIYA America). Match is a gold medal winner! Where as dark chocolate is celebrated for it's antioxidant level of 227g per ounce, matcha boasts 1384g per ounce. Matcha also provides sustained 'natural energy' and focus from a key amino acid, L-theanine. As with all whole natural foods, the synergy of consuming the entire plant provides benefits without side effects as experienced when consuming sugary caffeine spiked energy drinks.

So what's a-matcha with you?

Thanks to Aiya America ( aiya-america.com and AOI Tea (aoitea.com) for information. And of course, Tealula for the perfect Sour Matcha Lemonade! (tealula.com)

Posted on 02/05/2018

CaveChick Offers Environmentally-Friendly Tips in Support of American Forests

 

Ways to Make Your Home (& Self) Environmentally Friendly

 

The only thing better than a good idea is being invited to take part in that good idea. And so, CaveChicklife is honored to take part in promoting the Arhaus + American Forests partnership for forest restoration. The One Purchase, One Tree initiative. My contribution is a tip from me to you on the Infograph that the Arhaus designers created which offers insight into ways to make your house more environmentally friendly. Their contribution is to plant 25,000 trees.

It was a surprise to learn that American Forests is the oldest conservation organization.  For 140 years they have been protecting and restoreing the most vital forests in West Virginia, Michigan, Minnesota and Missouri.  Regenerating forest includes planting trees plus clearing invasive species growth which then encourages the reformation of a successful ecosystem.  Americn Forests works in partnership with the U.S. Forest Service, National Park Service and Fish and Wildlife Service to restore our public lands too.  This is very cool as my family spent many vacations via road trips enjoying the treasures of our National Parks and forests.  CaveChick Tip: Plan a trip to a National Park this summer. And don't forget to join in a Ranger program...the kids will love the Junior Ranger badge activites!  Learn more about American Forests at, http://www.americanforests.org/   

Hiking is fun       Even at 2yrs               

circa 1996  Natural Bridges National Monument , Utah

Arhaus is a home furnishings company with a deep commitment to protecting the Earth's natural resources. Founded in 1989, this American company sources artisan work from around the United States and abroad for unique and one of a kind sustainability crafted furnishings. If you haven't yet visited an Arhaus store or www.arhaus.com now is a perfect time...their unique functional pieces from recycled natural resources are outstanding. 

 

My Mom knows. She's a proud owner of one of the Arhaus beautiful recycled copper topped dining table and chairs that's nestled nicely in her kitchen dining space. Whether is holding 'stuff' or feeding all her grandchildren it's up for the challenge. Many memories around that table. FYI: I have my eyes on a reclaimed wood storage piece and tufted sofaYou can browse Arhaus' other luxury sofas here.

Now CaveChicklife's Tip is not only about sustainability of the home and environment but also the sustainability of ourselves. Near and dear to me is sharing my knowledge of the importance of wholesome food choices to a healthy life. Check out the infograph! My 'Know Your Farmer. Join a CSA (Community Supported Agriculture) for variety of locally sourced produce' is something I gave my family beginning in 1995. Realizing the Standard American Diet 'food' I was feeding my family was not only unwholesome but was literally making us sick it was obvious change had to happen.  Our food needed to become wholesome.. We needed a whole food plant based diet!
 

Step One... Be Dairy Free!

Step Two... Don't eat anything with artificial flavor, color, preservatives.

Step Three..Do eat Whole Grains.

Step Three...Eat organic produce and herbs in abundance.
 

I went on a mission to find organic produce. Remember this was 1995 and Whole Foods stores were not in the Chicago area yet. Searching, I was intrigued when I came across an ad for an organic farm selling seasonal shares in a Community Supported Agriculture farm (CSA). This was new and exciting and just what my family needed. One of the best things I did was sign us up as 'shareholders' for the weekly freshly harvested deliveries. It was like Christmas in a box each week. Bountiful in season vegetable and herbs from a farm that we were now a part of. We knew the farmer. We helped on the farm from planting and harvesting, boxing the vegetable and herbs for weekly share deliveries and even helped with infastructure. Our home for many years was a pickup location for other area 'shareholders' to get their boxes. We enjoyed shareholder Family events on the farm like picnics, camp outs, barn raisings and the different learning classes offered. My kids learned where their vegetable came from and they worked the land. We ate vegetable that I had never purchased before and might never have purchased. And it was organic, fresh, in season and sustainable (our CSA used Biodynamic principles). We were members for 20 years. It was awesome! With our new found health we spent no time or $ and the doctor's office and had time to enjoy our lives. Check out the CSA's in your area. You'll be glad you did!    

By joining a CSA you are increasing sustainablity to the food supply by:

  • Encouraging rural and urban citizens shared responsibility for the land
  • Becoming a shareholder of a CSA the risk and rewards of harvest are 'shared' amongst the farm family
  • Knowing your farmer encourages sustainable farming practices so look for certified oragnic and when possible Biodynamic maintained CSA farms, What is biodynamic link: https://www.biodynamics.com/what-is-biodynamics
  • CSA fosters community and the greatness of planet earth
  • CSA encourage wholesome and healthy lifestyles which can decrease the burden of Lifestyle dieases on ourselves and the economy

            
            circa summer 2000 picking/washing/hauling basil and green onions on the farm

CaveChicklife's Tip is about you....Your sustainability! So Sustain, Don't Drain: Strengthen your body functions, immune system and control weight by choosing to eat a whole food plant based and dairy free diet. According to the CDC, Lifestyle diseases cost an estimated $1 Trillion in 2012. That is not sustainable. So my prayer for you is....

 

Be Happy Be Healthy Be Sustainable

Posted on 01/18/2018

New Year You 2018

New Year You

Time for a reset...Health and life starting with my first time ever detox program. It's time to re-access and dump all the junk. I know I am not alone in this proclamation. Hopefully I'm not the only one that's taking action. It's exciting and nerve wracking at the same time to proclaim change because as we all know change brings the unknown. But nerves aside, I'm cleaning my life inside and out. Don't want anything weighing me down in 2018 so I'll be doing a lot of praying for Wisdom too!

Where can changes be made? Possibilities are: Food Choices, Exercise, Activities, Priorities: Urgent vs Important, 'Friends', Lifestyle, Business Practices, and Financial choices: spending, saving and tithing. Big list to think about so as I think this month I will be trying something new.....

Today I begin my first cleanse. Over the years there have been many different cleanse programs brought to my attention. For instance, the starve yourself cleanse wasn't appealing and the cookie cleanse was but both of those plus all the others just didn't make sense to me, a nutritional foodie. Keep seeking and you shall find...and so I did!

Earlier this year I began working with doTerra International, an essential oil, supplement and personal/home care product company. Loving their Certified Pure Therapeutic Grade essential oils and the LifeLong Vitatlity trio of supplements I thought the Cleans & Restore kit (link below) was a no brainer for me to try. The Cleanse & Restore is a 30 day program of doTerra supplements all perfectly planned to support, cleanse and reboot your entire body while eating a wholesome whole food diet full foods like whole grains, fruit, veggies, nuts and legumes. As the Nutrional Foodie THIS makes sense!

Having blogged about wholesome diets (link below) in the past you'd get the idea that I am very serious about the HUGE delinquencies in the American Diet. xxxx Yes, yes, yes....food choice is important!

I am looking forward to this experience experiment and sharing my Cleanse & Restore journey.

**************

Full disclosure: I am a doTerra Wellness Advocate (WA #4610402)....allow me to guide you on how you can best use doTerra essential oils and products. More information is available at: doterra.com or email me at: info@cavechick.com

Links:
Cleanse & Restore kit - https://www.doterra.com/US/en/p/enrollment-kits-cleanse-and-restore-2016-2017
2 of many Wholesome diet blogs - 
http://cavechick.com/blog/2016/01/23/what-healthy-diet,
http://cavechick.com/blog/2013/11

 

Posted on 11/01/2017

The buzz is immune support so what is the best thing for you to do to support? Diet of course is the base of all wellness success but a great supplemental support plan will help greatly.  Oregano should be a part of everyone's backyard garden, countertop herb planting and essential oil wellness collection.  Why? Because of the powerful antioxidant, antiviral and antibacterial properties found in Oregano's essential oil. Essential oils are a plants volital organic liquids which are  molecules comprised of hyrdogens, carbons and oxygen.  Oregano's strength comes from the large amount of Carvacrol, a Monoterpene Phenol, "one of the most potent plant essential oil components possessing antimicrobial effects and know for their wide bioactive spectrum" (1).  For example, when tested against common infectious microbes, researchers found that oregano oil kills Salmonella, e. coli and serveral types of Staph infections.  Oregano and Oregano essential oil are also powerful for immune system support (2).

There are many ways to enjoy the benefits of Oregano essential oil.  Add the fresh or dried leaf to any soup, sauce, salad or pasta.  The options are endless.  It is also mighty nice to enjoy the Certified Pure Therapuetic Grade Essential Oregano Oil from doTerra.  doTerra offers many ways to enjoy Oregano's health benefits.  Add a drop of Oregano essential oil to your recipe, add a drop to your water or even add a drop to a veggie capsule and swallow.  You can diffuse or add a drop to a carrier oil to rub on the bottom of your feet.

As a doTerra Wellness Advocate let me guide you on how you can best use doTerra's Oregano Essential Oil as well as other available oils. More information is available at: https://www.doterra.com/US/en/site/cavechick Enjoy the short video.

https://www.youtube.com/watch?v=uOh4CyEy2hU&feature=youtu.be

1 https://www.ncbi.nlm.nih.gov/pubmed/25681060
2 Herbal Remedies, 2017 pg 53 Kim Erikson

Posted on 04/28/2017

Having a Tea Party is fun! And so is the study of tea with the World Tea Academy. I just completed another great course specific to learning the tea world with WTA http://worldteaacademy.com which offers a fascinating range of certification programs. This study of the history, origins, varieties, terriors, health properties plus the production of tea and the infusion will improve your appreciation of all that is tea. Not only have I enjoyed in depth reading but each course has written and cuppings assignments based on the course curriculum. A cupping is infusing the tea (botanical) leaves with water and tasting. Cuppings being the most fun for me.
 

The Beyond Camilla sinensis course, which I just completed, goes beyond the tea leaf and studies herbal and alternative botanical infusions. The last assignment in the core study was to make my own botanical infusion using anything. Me, being the summer loving Nutritional Foodie that I am, wanted something fresh and light to celebrate the approach of summer. Have just infused Hibiscus I thought that would be a great base. Given that Hibiscus has a sour citrus, some say cranberry, flavor I thought a sweet citrus like orange would pair well. I make an awesome cranberry orange relish for Thanksgiving and Christmas so I had an idea it would be awesome. I also wanted it to be quick and easy to make.
 

So....Infused some Hibiscus. Squeezed a fresh orange. Put some ice in a tumbler and voila! Hope you enjoy my refreshing unsweetened summer Botanical Infusion. Cheers!!!

 

Hibiscus Orange Cooler
 

3g Hibiscus
½ c hot water (205 degrees)
1/3 c fresh squeezed Orange juice (½ of a large orange)                                                                 
Pellegino
Tumbler with ice
Orange slices assorted berries for garnish, optional
 

Brew Hibiscus petals in hot (205 degree) water for 5 min. Strain and Cool. When Hibiscus infusion is cool fill tumbler with ice. (Crushed ice would be nice.) Pour fresh squeezed orange juice and cooled Hibiscus infusion over ice. Add a splash or two of Pellegrino. Garnish with orange slices, blackberries, etc if desired. Enjoy!

Posted on 09/29/2016

CaveChick, Inc. Closing

CaveChick, Inc. has made the tough decision to discontinue cookie production and distribution as it reviews and reorganizes the business plan.  It is with heavy heart that after 8 yrs I halt my passion of providing better food options to consumers, aka Cookie Lovers. 

I've enjoyed all these years of chatting with everyone during grocery store demos and farmers markets about better health through wholesome food choices and a dairy free lifestyle. Something I not only preach but practice.  I will continue to post articles and an occassional blog to help encourage you via my personal and family experiences.  Take care and...

Thank you for your support!!!

-CaveChick, The Nutritional Foodie

cavechick.com

Be Health    Be Natural    Be Tempted.....by the wholesome stuff 

Posted on 02/07/2016

I recently had the priviledge of presenting my introductory Food & Health Boot Camp 101 program to a fabulous new club at Glenbrook North High School (GBN).  Pari T., a very forward thinking young woman, started the Get Vegucated Club. She realizied that her peers were not getting the information necessary to make their best food choices for a healthy life so started the club at GBN for her classmates. "I felt like people nowadays, especially teens, are going down the path of unhealty eating, but it's so satisying to find out that there's someone else who also cares about nutritional eating!", she wrote me.  Smart thinking.

Let's all 'Get Vegucated'!

                       

Pari presented me with a hand made oragami bouquet she'd made as a thank you.  Very special!

 

Be Healthy   Be Natural   Be Tempted

LoriD
The Nutritional Foodie
M. SC. Nutrition

Posted on 02/01/2016

I remember it perfectly, as all women do. The well baby doctor visit with my 3 young children ages 7, 5 and 1 some months after my family had adopted a totally dairy free lifestyle. The doctor commented, upon entering our assigned check up room, she was surprised to see us as she and her office staff had assumed we'd changed pediatricians. You see they were accustomed to seeing us every week or so for various common chronic illnesses over the previous 7 years. Let me tell you we were at the doctor's office all-the-time! If we weren't looking for relief from a 'common cold' or the flu we were suffering from high fevers, bronchitis, ear infections, sinus infections, even checking out sore throats for strep. It would be an understatement to say I was concerned and frustrated that my 3 kids were always sick or that their dad and I had health issues too. It wasn't uncommon for me to be in my bathing suit late in the night cradling one of my children in the hot steam of the shower for relief from a respiratory situation.

 

It had been about 3 months since our last visit. Imagine how proud I felt that I was about to share with the good doctor my new found method of keeping my kids healthy and off antibiotic. For the years we'd been customers of her practice my concerns of the sick-all-the-time nature of our family was met with explanations of 'it's just going around' or 'it's just your child'. These answers of course did not sit well with me. Come on mom's....you hear me, on someone saying your kids are basically 'sickly'. Those are fightin' words!

 

What do you think was our doctor's reaction to the news of our diary free lifestyle and good health? Not what you'd expect. Or at least not what I expected. No happiness for the kids lack of suffering. No congratulations. No interest in anything. Not even the common questioning of calcium source. She just picked up her clip board and walked out the door mumbling, “If that works for you.”

 

Huh! Odd response. Why wasn't she interested in my family new healthy status? I quickly thought she didn't what to know.  Or I could continue to believe that she had no training in nutrition and food as the source of health and so became very fearful of the lack of knowledge she possessed.

 

According to a 2014 article from The American Journal of Medicine, A Deficiency of Nutrition Education in Medical Training, States a survey that found fewer than 20 hours of study is devoted to nutrition in medical schools. There is virtually no connection to nutrition to 'human diets or common disease”. The article also cited a survey that 14% of doctors felt they had adequate training in nutrition. It's hard to believe that 61% of patients believe doctors are 'very credible' information sources for diet and nutrition guidance, according to American Dietitian Association (2008).  http://www.amjmed.com/article/S0002-9343(14)00308-8/fulltext

 

Michael Gregor, M.D., NutritionFacts.org, Doctors' Nutritional Ignorance (09/07/2007), basically sums up that doctors' lack of nutritional knowledge could be viewed as 'doctor assisted suicide'. http://nutritionfacts.org/video/doctors-nutritional-ignorance/

Be Healthy  Be Natural  Be Tempted

Lori D
The Nutrititional Foodie
M. SC. Nutrition


circa 1997

For information on diet visit these past CaveChick blog posts:

http://cavechick.com/blog/2016/01/23/what-healthy-diet
 

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Posted on 01/23/2016


 

Did you make a New Year's Resolution to eat healthier?  How is your diet resolution working?  Do you need a diet re-solution?

Everyday there are people resolving to eat healthier. Have you? Do you now ask yourself, “What is 'healthier'? To answer this most turn to books, magazines, TV commercial, doctors, friends and family and the government food pyramid for answers. They'll then try gimmicks, diets and the latest eating trend. The 'eat healthy' resolution usually goes by the wayside because of lack of commitment, unobtained results and total confusion. So many opinions and ideas to wade through: juicing, smoothies, meat, high protein, fat free, vegan, eat for your blood type, paleo, gluten free, supplements, etc. Makes my head spin!

I'd like to offer a simple solution......Forget it all! Choosing what to eat is a simple task. Or at least it can be. To begin your new eating lifestyle you must be clear on what you expect from your effort of eating healthy. It must be realistic. For instance, you can't expect to live forever but you can expect to loose weight, lower blood pressure, clear acne, strengthen immune system, have more energy and get rid of pesky acute or chronic symptoms like asthma, migraines, sinus issues and maybe heal disease. With a clear idea of what is expected from this healthy diet let's answer the big question........What is a healthy diet?

 

Let's start on the diet re-solution.  First and foremost, a healthy diet begins with the understanding of what is healthy food. Healthy food starts with wholesome food. Wholesome food is whole, natural and unrefined food. It is food that is presented to us from the earth that is made by God, not the laboratory or manufacturing plant. My definition of Wholesome food never contains artificial flavors, artificial colors, preservatives or flavor enhancers like MSG (monosodium glutamate). It is not genetically modified (GMO) or super hybrid, think common wheat. 'Wholesome' is farm style vegetables and fruits, unpeeled, whole grains, raw nuts & seeds, fresh eggs, fresh fish and fresh meat (not deli meat). These are nutritious foods that living things have evolved eating over the millions of years, including humans. Remember that humans and all living things posses the desire to eat for nourishment and calories; to obtain vital vitamins, minerals, amino acids (protein) and sugars in a balanced form. The further away you get from eating these whole, natural and unrefined foods, the further you get away from the whole foods designed to nourishing your body. If it isn't nourishing it's just filler, empty calories, and it is taking you away from your desired reward. And don't fall into the trap of thinking the enriched or vitamin added products are healthy. That's unwholesome food in disguise! Does adding a few vitamins to corn syrup water make for a wholesome beverage and good health? Of course not!

 

Sadly, we are a society that has lost touch with food. It seems common practice is to eat to 'fill up' with a heaping plate of refined enriched white pasta, white rice or a bowl of packaged cereal “with 11 vitamins and minerals” added. If you look at the conventional or standard diets they consist almost entirely of super hybrid refined wheat flour. This super hybrid variety of wheat has be fashion in the lab to contain a higher gluten proportion, resist pesticides and grow differently. Great for growing and manufacturing but maybe not so much for our digestion or health. Refining of wheat flour removes at least 36 nutrients except for the 4 synthetic nutrients that have been replaced. Refining removes most of the B vitamins (folic acid, pyridoxine B6, pantothenic acid B5), vitamin E, chromium, zinc and manganese which are essential to human health. Don't think nutritious food is important? It has been shown that people with B vitamin deficiencies are more likely to have severe depression symptom. Is there a correlation between refined grains and the state of our nation's mental health?

 

Refining also removes fiber and beneficial fats. The fiber of whole grains reduces cholesterol, heart disease and ensures gastrointestinal health. This accounts for far less colon cancer, diverticulitis, hemorrhoids and constipation. “The fiber content of the whole grains is probably the biggest difference between the natural, or primitive, diet and the industrial, or Westernized diet, and likely a big difference between poor health and good health,” says Elson M. Haas, M.D., Staying Healthy with Nutrition. Fiber from the bran and fats from the germ aids satiety and helps keep blood sugar levels even by slowing glucose absorption. Refined grains are sugar. Remember, refined grains are metabolized as refined sugar so the white bakery bread, white rice and white pasta you eat is just like eating sugar!

 

Equally important to a wholesome diet is knowing what is healthy for you. What is 'healthy' to you is not necessarily healthy to someone else. Let's use dairy products as and example. There are those who would consider dairy products a wholesome food. I for one am very sensitive to dairy products. I get acne, sinus drainage and reduced immune function. (I get a lot of colds and flus when I consume dairy.) Yet every where I turn I'm being told dairy is a part of a healthy diet. In my family of 5 dairy consumption caused postnasal drip that progressed to constant ear infections, asthma/bronchitis, eczema, sinus infections, bacterial infections accompanied by high fevers and lots of bouts of the flu. I find it hard to believe that symptoms like these are unique to my family. Especially when I notice so many suffering the same symptoms. Yet we are told to consume dairy products daily all in the promise of good health. I learned that dairy was not 'healthy' for me or my family.

 

I know it's a tough idea to follow when 'experts' are telling you what to do to be healthy. Bottom line, everyone has food allergies, sensitivities and intolerances. How food culprits deprive you of good health is special to you. It all depends on your unique genetic makeup. Pay attention to what you've eating when you experience symptoms. Figuring out what bothers you is easier to discover when you are eating a truly whole food diet.

 

Let's use bread as an example. If you notice after you eat bread you get lethargic or have sinus pressure and the ingredients in the bread you eat are whole grain (usually wheat), water, yeast or sourdough starter and salt you have only 4 ingredients to view as potential culprits. Now tell me what you'd do if your bread's ingredient label reads: wheat flour, water, high fructose corn syrup, honey, molasses, yeast, barley malt, wheat gluten, salt, calcium carbonate, sodium stearoyl lactylate, vit D3, vinegar, mono and diglyerides, calcium sulfate, monocalcium phospate, yeast nutrients (amonium chloride, ammonium sulfate), enzymes, yeast extract, wheat starch, calcium dioxide, ferrous sulfate (iron), B vit (Niacin, Thiamine, Mononitrate (B1), Riboflavion (B2), Folic acid), soy lecithin, azodicarbonamide, soy flour, whey, calcium propionate (to retain freshness), Datem, sorbic acid?

 

The later is a crazy ingredient list and I hope you are asking yourself why would anyone eat that! You get my point though. Your body must 'deal' with everything you eat. Plus it doesn't look wholesome.

 

There are a lot of temptations out there so remember the further you move away from your wholesome healthy diet the longer and harder it will be to obtain your results.

 

Be Healthy.......Be Natural........Be Tempted by good stuff!

 

Lori Diversey

The Nutritional Foodie

M. SC. Nutrition

Posted on 01/11/2016

DairyFree monDay!

Got Milk?” Since 1993 this slogan has been a very successful tool to a fun little reminder that milk, and anything dairy, is a must in your or your kid's daily food choices for a healthy life. Interestingly, to many people milk is anything but healthy. Namely me, my kids and their dad.

 

In 1995 I made the decision, with the support of my husband, to have our family (3 children and us too) to live totally dairy free. After years of my family living on antibiotics and constantly being sick with symptoms from seemingly common illnesses I was ready to try something new. Address our food choices seemed very obvious after I read a book that linked all of my family's symptoms to dairy consumption. That learned fear of what would happen to our bones was no longer an issue. And what happened with a no dairy diet? Immediately the days of ear infections, sinus infections, acne, colds, flu, fever, bronchitis, asthma and psoriasis were gone. No more doctor visits. No more antibiotics. We were happy to give up the doctors office visits and the sick bed!

 

Never having had acne as a teen I was surprised when I developed adult acne after the birth of my first child. Nothing I did remedied the acne until I went dairy free. (My children also went though their teens without acne but that could have been because they were not consuming dairy.) Through my self studies and later my Masters Degree education I learned that dairy consumption had a nasty long term symptom....cancer! As I had been associating acne and cancer as two separate conditions it is very interesting that scientific studies are now linking acne as being a probable indicator of future cancer due to the increased activity of a TOR enzyme. As stated in an article published by NutritionFacts.org, In The Dietary Link Between Acne and Cancer, January 7, 2016, “the excessive TOR stimulation induced by the standard American diet may initially manifest as premature puberty and acne, but then may later (contribute) to obesity, diabetes, cancer and Alzheimer's.” (see article link below)

 

I feel so blessed that not only were my children given a healthy childhood but they have been given a better prognosis for a healthy future. You can have this too! 

 

Reference:

http://tinyurl.com/z6zdxc2