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In Chinese medicine, the gut, is considered the root of all health and disease. Recent research shows that this is incredibly true (read Brain Maker by Dr. David Pearlmutter). Eliminating the top gut disruptors and the foods that harm beneficial bacteria is extremely important if you want to improve your allergies or even other ailments. For foods to eliminate see my previous post: Allergy Season Part 1. 

What should you replace all of your favorite foods with? That’s the hard part!! So, below is a list of my top substitutions for your favorite foods and staples.

Pasta: I use a KitchenAid spiralizer attachment to spiralize zucchini, and sweet potatoes to make “noodles” You can sauté these noodles in coconut or olive oil then add your favorite sauce. I actually like the zucchini “noodles” better than pasta, they tend to absorb more flavor from the sauce.

Milk: Almond milk or coconut milk (not the canned kind, it’s too thick) can be used to replace dairy.

Cream or whipped cream: Full fat canned coconut milk can replace cream. For Whipped cream, if you put the canned coconut milk in the fridge, the solid fat will separate from the liquid. You can whip the solid to create whipped cream.

Added sugars or sweeteners: I use stevia, or raw honey (sparingly)

Cheese: There are some good nut “cheese” recipes. I’ll post a few in the future.

Peanut butter: I make almond butter with my Cuisinart or Vitamix (2 cups almonds blend until creamy). Almonds are a drier nut, so you may need to add a little coconut oil to help make it smooth. This will keep well either in the fridge or in the pantry. Use raw nuts not roasted nuts.

Soy: Soy is estrogen causing and that is not good if you want to lose weight, and if you are a man and don’t want boobs! If you are looking for a protein powder, look for a pea based powder instead. (I know peas are legumes, but they tend to have fewer of the chemicals that cause gut disruption than other legumes).

Baked goods: I bake with equal parts arrowroot and almond or coconut flour to replace flour. If you use almond flour, it tends to be chunky so I blend the ingredients in the Cuisinart to get a smoother texture.

Try this recipe:

Sweet potato pasta with sweet red pepper arrabiata sauce.

Red Pepper Arrabiata Sauce:


1 lb. red peppers cut lengthwise in half and de-seeded

2 T olive oil

Salt and Pepper

1 carrot coarsely chopped

2 celery stalks coarsely chopped

1 small yellow onion chopped

2 T olive oil

4-6 cups chick broth preferably homemade

1 tsp cumin seeds

1/2 tsp fenugreek seeds

1 tsp turmeric (you can add more if you want)

1 tsp paprika

Pinch of Indian hot pepper spice (you can add more if you like spicy foods, I usually leave it out and add individually for each person)


combine 2 T olive oil, salt and pepper on a baking pan and roast at 350 for 45 minutes

I usually chop the rest of the stuff above once the peppers go in the oven

With about 15 mins to go on the peppers, 

add olive oil and seeds to a soup pot over medium heat until seeds start to sputter

add onions and the rest of the spices, 

when onions are translucent add carrots and celery and sauté for a few minutes until, carrots are tender.

when peppers are done, put them in the Vitamix with 2 cups of stock and the sautéed veggies and blend, starting on low and moving to high. Blend until smooth

transfer back to the pot and add stock to reach desired consistency. simmer on low for 10 minutes to let meld

Sweet potato noodles:


1/2 sweet potato per person


peel and spiralize sweet potatoes

sauté sweet potatoes in a pan with a little olive oil and salt and pepper until potatoes are tender but still al dente

top with sauce and serve

For this month’s vitamin recommendations for allergies, follow this link:

Image courtesy of Nita at

It’s allergy season!! My poor fiancé is miserable when its NOT cold or raining! The pollen makes his face swollen, his nose runny and his eyes itchy! My friends all make comments about how bad their kids allergies are, and I am left wondering why so many more people have allergies these days? As a health coach, I have theories on the why part, but those don’t matter as much as how to help these people, especially my fiancé! I have helped a lot of people with a lot of different ailments. You would be amazed at what happens when you improve the quality of the food you use to feed your body! This is true of allergies as well. So, I am going to list the top allergy causing foods for you, so you can see if removing them helps alleviate the symptoms of seasonal allergies as well for you or a loved one.

The following is a list of the top food allergens. Consuming these foods can weaken gut health and the healthy flora that help to fight infection, disease, and weight gain.


Grains: These include, wheat, corn, oats, rye, rice, etc.

Dairy: I know, cheese is hard to give up! And a lot of people love milk!!

Added sugars and artificial sweeteners: These disrupt healthy gut flora, they not only kill the good bacteria that helps you fight infection and disease and keep you thin, but they are food for the bad bacteria that make you sick and fat!

Legumes: The top two in this category are peanuts (full of mold you can’t see) and soy. Soy is in just about everything, so you really have to read labels in order to avoid it.

There are lots of reasons these foods make the top allergens. But the why is not the problem! It’s what to replace them with. When I told my fiancé that his favorite food: pasta, might be contributing to his discomfort, he looked at me with a mixed look of incredulous disbelief, crossed with the some sort of betrayal, like I just lost one of our dogs! So, in my next post I will give you a list of foods you can use to substitute and still have your favorite dishes. Some I like even better than the original version.

For our featured allergy alleviating products this month go here:


Image courtesy of stockimages at

I get more "healthy blog" emails about this than any other topic. Some from some company trying to sell me high protein cookies! High protein diets have been strongly linked to liver cancer. When I say strongly I mean the researcher could accelerate or reverse the growth of the cancer by dialing up or down the protein content. The safe amount of protein was 5% and the most accelerated was 20%. Most of these diets are advocating 40 to 50% protein!!

I subscribe to every health and fitness blog or magazine I can get my hands on. Unfortunately, over half of them make me downright mad. I get that people use blogs to sell things and I get that people (especially American women) will do just about anything to lose weight. But a good majority of these posts and the products they are selling are not healthy at best and downright dangerous at worst.

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