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Weekly Bite-Sized Morsels of Wellness

Image Scource: R.F. Alvarez lithography


If you take probiotics but don’t nurture the eco-system in which they live in you’ll be pretty much wasting your money and time. Creating the conditions where your microbiome can flourish and populate is as important, if not more important, than taking a probiotic supplement.

My favorite prebiotic foods are: asparagus, cacao, dandelion greens, chicory root, jicama, artichoke, garlic, and flaxseeds.


Often found in deodorants and kitchenware and of course the foil used to wrap leftover food. Issue here is that the aluminum particles can make their way into the body and accumulate in tissues, muscles and organs. When they do they can destroy the digestive enzyme “pepsin” in your stomach, irritate the mucous membranes, as well as slow down the lymphatic system. Aluminum in your body can also affect the nervous system and in particular the brain leading to neurodegenerative diseases.

Aluminum checklist:

  • Use a water filter that filters out aluminum.
  • Throw out all aluminum foil from your kitchen: There are many alternatives to chose from at your local health food store for baking and storing food. For example: glass, ceramic or parchment paper.
  • Replace all aluminum pots and pans (especially if old): Prolonged use of aluminum cookware leaches particles into the food. A safe, non-toxic, inorganic and nonreactive cookware option is pure ceramic cookware.
  • Use bamboo, stainless steel, or wooden utensils when cooking.


Sugar is incredibly addictive and in my experience with clients over the years I’ve found that those that stopped their sugar intake and went “cold-turkey” where far more successful than those that continued to slip-in some sugar here and there. For one it is harder to deplete the glycogen stores if you are eating some amounts of sugar, making it harder for your body to switch regimes from glycogen to ketones for fuel. Also the more excuses you make in the initial phases of dietary changes, the hardest it is to stick to the new lifestyle. One of the most effective hacks I’ve found to switch someone from eating sugars and carbs is to put them on a very high insoluble fiber and high fat program for the first 3-7 days. Eating raw cabbage salad or celery salad for breakfast, lunch and dinner with copious amounts of olive oil and avocado and mozzarella (unless you’re dairy free), and a protein of choice for example, will provide you with a sense of satiety and allow you to balance blood sugar levels in such a way that cravings will be cleverly diminished.


The two important biometrics to measure for weight loss are your glucose and ketone levels. Both can be measured with the Precision Xtra Meter. Keep in mind that the cost of the meter is not that much but the cost of the strips with which you measure can add up.

For your reference:

Nutritional Ketone levels are between 1.5 – 3.0 mml

Ideal glucose levels are well below 100

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