Look And Feel Your Best With Food

Did you know it’s possible to look and feel your best AND eat plenty of DELICIOUS-TASTING food?

The following information is based on PROMINENT nutrition-based research studies according to medical science which are published in well-respected, time-tested journals such as PubMed.

Even with conflict of interest and room for human error, research studies documented in critically analyzed publications are still the best BODY OF EVIDENCE we have.

The following food recommendations are also based on the work of top certified doctors and dieticians who passionately examine nutrition-based studies in medical science, as well as conduct their own live research. These highly respected doctors and dieticians include:

The evidence and research is clear and consistent over DECADES: The best foods for longevity, health, and beauty are whole, plant-based foods. That means regularly eating 95% plant-based food that’s free from harmful processing and the saturated fat of animal products.

Fresh Spring Rolls with Peanut Sauce from Feasting At Home – Click on Image for Recipe
Even the most conservative institutions on the planet – such as the American Heart Association, the American Diabetes Association, Canadian Diabetes Association, and Canada’s own Government Food Guidelines promote a plant-based diet. Plant-based dietary guidelines of the ADA are cosponsored by the American Association of Clinical Endocrinologists/the American College of Endocrinology and the Obesity Society. The American Dietetic Association also endorses plant-based foods not only as safe and adequate, but associated with a decreased risk of major disease. Dr. Kim Williams is the immediate past president of the American College of Cardiology who publicly promotes a plant-based diet. Even with brutal pressure from the meat, dairy, and drug industries, these institutions claim ‘sound science’ as support for their official recommendations to the public.

Prominent research studies show that FOOD IS THE NUMBER ONE CAUSE OF DISEASE AND EARLY DEATH – far more than smoking, high blood pressure, and lack of exercise which are also high risk factors.

ALL diets and health diets that are NOT based on long-standing, critically analyzed research studies involving human population studies or thousands of subjects over long periods of time… are KNOWN to lead to an increase in mortality – aka, an early death – due to unnecessary or reversible diseases such heart disease, cancer, dementia, diabetes, lung disease, and liver disease – some of the world’s top 10 killers.

Although food is the number one cause of death, it’s also the number one CURE for optimal physical and mental health.

The following food recommendations are known to effectively lower cholesterol, lower blood pressure, stabilize blood sugar, support your ideal weight and radiant skin, develop healthy intestinal microbiome, higher brain function, and calm, happy neurotransmitters for mental health.

Bali Bowl from Feasting At Home – Click on Image for Recipe


Click on links in descriptions for references to randomized, controlled trials and meta analysis studies which support these recommendations.

Every day, a healthy brain and body needs:

Leafy Greens

6 Handfuls per Day
Includes Lettuce Greens, Spinach, Chard, Kale, Mustard Greens, Collard Greens, and Bok Choy.

Greens are loaded with vital nutrients such as Vitamins C and E for beautiful, young skin, Folate to decrease depression, Retinol Activity for healthy eyes, absorbable Calcium for bone health, Magnesium to prevent sudden cardiac arrest, heart disease, and diabetes, Potassium to lower blood pressure and risk of stroke, Zinc for healthy cells, DNA, and a strong immune system, as well as healthy Nitrates for low blood pressure and top cardio athletic ability. Pigments in Collard Greens protect and improve vision. Fiber (only found in plant foods) acts as a sugar, fat, and starch blocker in the body. A wide range of leafy greens – both raw and lightly steamed – are needed for optimal Calcium intake along with beans and broccoli. Spinach, Mustard Greens, and Collards are powerhouses for Calcium and other vital nutrients. The darker or brighter the greens, the more Thylakoids which satisfy hunger and promote weight loss. Include a small amount of essential fatty acids such as nuts and seeds to make fat-soluble phytonutrients in vegetables more bioavailable. If you grow your own food, look for seeds that are not bioengineered which may contain Vitamin A blockers.

Potatoes, Beans, Whole Grains

3-4 Cups per Day of Starches
Starchy Foods includes Heirloom Potatoes, Sweet Potatoes, Yams, Squash, and Soy Beans, Chickpeas, Black Beans, Pinto Beans, Red Chili Beans, Red Clover Sprouts, as well as Oats, and Ancient Grains such as Quinoa, Millet, and Buckwheat.

Starches prevent inflammation, many forms of arthritis, digestive disease, digestive disorders, constipation, and “autoimmune” symptoms. Resistant Starch stays intact through the digestive process to the large intestine where it feeds ‘good’ bacteria. These natural probiotics produce short-chain fatty acids which develop and maintain a healthy microbiome and also destroy toxic bacteria. SCFA’s also regulate glucose and fat metabolism. Beans are the superfood most consumed by the longest living human populations. Meanwhile, NOT eating beans increases risk of mortality. Starches are a vital source of non-heme iron for healthy red blood cells, optimal energy levels, and decreased risk of heart disease, cancer, and diabetes. Potatoes are high in potassium and starches are a solid source of magnesium for glucose and lipid metabolism. It’s important to STEAM cook potatoes whole with the skin in a tiny amount of water; otherwise, nutrients are lost and may contribute to hypertension. If possible, look for heirloom potatoes; bioengineered carotenoids may contain Vitamin A blockers. Isoflavones in red clover sprouts are shown to reduce menopause symptoms. The idea that beans cause flatulence is proven to be a myth; however, bloating and gassiness go away after 2-3 weeks of daily consumption after development of healthy micro flora. Rainbow carrots, beets, corn, turnips, parsnips, and rutabagas have a lower starch content and caloric density than potatoes and sweet potatoes and are best for people who are sedentary. Without consistent body and brain activity, high calorie starches turn into fat in the body.


1 Cup per Day of Cruciferous
Includes Whole Broccoli with Stems, Broccoli Sprouts, Broccolini, Broccoli Rabe, Purple Broccoli

Broccoli is the number one superfood for mental health, especially in the treatment of anxiety and depression: “Bioactive compounds in broccoli such as kaempferol have also proved a wide range of pharmacological activities, including antioxidant, anti-inflammatory, antimicrobial, and antidiabetic.” (Maca Root can also alleviate anxiety and depression as well as increase sex drive, fertility, and alleviate menopause symptoms.) High in Vitamin C, Broccoli reduces oxidative stress and helps prevent diabetes. Cruciferous sprouts have “anti-cancer, anti-inflammatory, and antioxidant capacities.” The Sulforophane in Broccoli effectively combats breast cancer and provides natural intestinal cleansing. Cruciferous Vegetables in general such as Brussels Sprouts, Cabbage, and Cauliflower are loaded with health benefits and are necessary for healthy intestines and digestive function. Best consumed both raw and cooked for nutrient accessibility.

Citrus, Chili Peppers, Bell Peppers, Berries, Tropical Fruits

200 mg Vitamin C per day or more when necessary

Vitamin C rich foods develop a healthy immune system and enhance the absorbability of iron. Vitamin C is a powerful antioxidant that protects against oxidative stress. Foods high in Vitamin C (Ascorbic Acid) also contribute to healthy, anti-aging skin, as well as wound healing. Topical applications of Vitamin C on skin do not show the same benefits.


1 Cup per Day
Includes Crimini, Portobello, Shiitake, Red Reishi Mushrooms

Raw, Cooked, and Dried Mushrooms are high in Selenium, an essential mineral that protects against viruses, and provide other vital nutrients. Brazil Nuts are another source of Selenium.

Green Goddess Bowl from Feasting At Home – Click on Image for Recipe


1 Cup per Day
Includes Fresh and Dried Soy Beans, Edamame, Tempeh, Soy Milk, Soy Sauce, Miso.

There’s much controversy over the potential harm or benefits of soy but prominent research studies are clear: Phytoestrogens in non-GMO soy are responsible for a major decreased risk of prostrate cancer in men and breast cancer in women as well as a lower mortality rate for breast cancer. Soy also consistently shows to reduce hot flashes in menopause as well as contribute to bone health. Anti-carcinogenic effects of soy appear to lower blood pressure and counteract sodium risks in moderate amounts of non-GMO, premium-quality fermented soy such as miso. Raw or non-fermented soy may affect thyroid due to goitrogen activity or cause allergies in some people. Heat soy milk just below boiling for 3 minutes before consuming to decrease goitrogenic activity of soy isoflavones, or consume fermented soy. Choose traditionally fermented, premium quality shoyu – a little goes a long way to enhance natural food flavors. Healthy gut bacteria is needed to get the full benefits of soy, which can be developed with whole, plant-based food. Avoid consuming more than 3-5 servings per day of soy. Tofu generally isn’t recommended due to calcium sulfate, a toxic irritant which can cause respiratory issues. Otherwise, soy is the proven solution to reduce hot flashes and prevent and reverse the most common cancers in the world.

Seaweed and Kelp

150-1100mg [150-300mg for kids] of Iodine
Includes Nori, Kombu, and Wakame.

Seaweed and Kelp provide iodine for a healthy thyroid which regulates physical energy levels. Inadequate levels of natural iodine can result in depression, fatigue, insomnia, weight gain, constipation, excessive sweating, hot flashes, vision problems, feeling cold, dry skin, dry hair, and hair loss. Avoid Hijiki due to high concentrations of toxic pollutants.

Nuts, Seeds, Avocados

1-2 TBL per day Flax Seed, and 4 or 5 Mixed Nuts and Seeds per day, and 1 Avocado per Week, or Algae-Based EPA/DHA Supplement
Includes Flax Seeds, Walnuts, Cashews, Sunflower Seeds, Sesame Seeds, Black Cumin Seeds, Basil Seeds, and Avocados

Black Cumin seeds demonstrated “to be medicinally very effective against various illnesses: neurological and mental illness, cardiovascular disorders, cancer, diabetes, inflammatory conditions, and infertility as well as various infectious diseases due to bacterial, fungal, parasitic, and viral infections. Basil Seeds (Tulsi) are shown to curb obesity. Although benefits of Omega 3’s are overhyped, Omega 3 Fatty Acids are known to preserve brain function and structural integrity and prevent brain loss and dementia, as well as prevent dry eyes, dry mouth, and dry skin. An imbalance of Omega 3, 6, and 9 may raise cholesterol and risk of heart disease or sudden cardiac arrest. Flax seeds also provide Phytoestrogens which are known to effectively reduce the risk of prostrate cancer and breast cancer.

Matcha Tea

2 tsp per Day

Matcha Tea Powder is antiviral and contains powerful antioxidants, B vitamins, and minerals. Miraculously, green tea can help treat certain cancers partly due to a catechin called EGCG (epigallocatechin gallate). Green tea also protects the liver and is responsible for beautiful, anti-aging skin. Green tea is a potent medicine including the treatment of genital warts. Rotate brands to avoid anti-bodies for a highly sensitive immune system. White tea with lemon has antimutagenic benefits, blocking DNA damage.

Turmeric and Black Pepper

1/4 tsp per day ground turmeric along with 1/8 tsp day ground black pepper

Turmeric performs just as well as exercise in trials showing improvement of endothelial (lining of blood vessels) and artery function and is therefore recommended – along with exercise – to help prevent cardiovascular disease, the world’s leading cause of death. Turmeric also has anti-inflammatory, antioxidant, and anti-cancer effects. Turmeric has been shown to benefit arthritis, anxiety, hyperlipidemia, metabolic syndrome, pain, eye conditions, the kidneys, athletic performance, and the list goes on! Black pepper boosts the bioavailability of turmeric. Curcumin supplements do not show any improvement.


2 tsp per Meal
Includes Organic Balsamic, Red or White Wine Vinegar without Added Sulfites.

Vinegar is a natural antifungal and contains an enzyme that blocks fat storage in the body. It can also normalize triglycerides and decrease the blood sugar spike from a high carb meal, protecting against diabetes, coronary heart disease, stroke, and stroke mortality especially for those at high risk due to consumption of sugary, processed foods.

Vitamin B-12

50 mcg Daily or 2,000 mcg Weekly [1,000 mcg (µg) Daily if over age 65]

Vitamin B-12 is needed for healthy red blood cells which carry oxygen to all parts of the body. Symptoms of B-12 deficiency include nausea, diarrhea, fatigue, weak muscles, trouble walking, and vision loss. A lack of Vitamin B-12 can cause damage to nerves and memory. Vitamin B-12 isn’t made by plants or animals but is produced in the dirt according to nutritionfacts.org. Cyanocobalamin is the optimal form of B-12.

Vitamin D3

2,000 – 5,000 IU supplemental vitamin D

Vitamin D3 may be needed as a supplement if the body doesn’t get enough sunlight. Vitamin D3 helps absorb calcium, improve blood pressure, prevent diabetes, prevent respiratory and bacterial infections, multiple sclerosis, and alleviate pms pain. Vitamin D3 has been shown by randomized controlled studies to prolong life. Symptoms of Vitamin D deficiency include muscle weakness, bone pain, and depression. Avoid going over 10,000 IU per day of Vitamin D supplementation.

Honorable Mentions:

Feel free to customize daily recommendations according to personal preferences and accessibility.

Eat WHATEVER YOU WANT as long as your body gets its daily required nutrients from whole plant-based FOOD. Isolated nutrients in supplements don’t provide the same intricate whole food synthesis.

You might find your tastes change after awakening to the true flavors of real food. Denatured or artificial food starts to lose its appeal.

Jamu Juice from Feasting At Home – Click on Image for Turmeric Recipes

If whole, plant-based foods don’t work for you, the Mediterranean Diet may make an easy transition and is also highly esteemed in medical science.

The Authentic Mediterranean Diet Includes:

  • Rice
  • Pasta, Once per Week
  • Whole Grain Bread, Whole Grains
  • Beans, 2 – 3 Times per Week
  • Red Meat and Chicken Once a Week, Small Amounts
  • Small Fatty Fish, Few Times a Week, Low to Moderate Amounts
  • Larger Meat Portions for a Holiday
  • Cheese and Yogurt, Moderate Amounts
  • Vegetables and Greens
  • Fruit
  • Citrus
  • Nuts
  • Herbs and Spices
  • Olives
  • Unrefined, Cold-Pressed Extra Virgin Olive Oil
  • Wine – Organic with No Added Sulfites, Low to Moderate Amounts with Meals, Avoid All Alcohol if Risk of Cancer, Magnesium Deficiency Common with Chronic Alcoholism: loss of appetite, nausea, vomiting, fatigue, weakness, numbness, tingling, muscle contractions, cramps, seizures, personality changes, abnormal heart rhythms, coronary spasms
  • 40% Calories from Carbs

Food Plan For Infants and Children

To ensure adequate growth, brain and muscle development in infants and children:

  • Breastfeed at least 2 years and up to 4 years or use a commercial infant formula as a last resort
  • Avoid homemade formula [IMPORTANT]
  • Start introducing solid foods at 6 months age when iron stores in breastmilk start running low
  • Start with iron-rich vegetables, mashed as well as iron-rich infant cereals, or other source of exogenous iron
  • Add well-cooked beans, especially organic soy beans, at 7 months
  • Include a wide variety of vegetables and legumes
  • Infants and young children need more concentrated calories and more essential fatty acids in diet than fully developed adults past age 30
  • Vitamin B-12 is absolutely necessary, including for mother when breastfeeding; deficiency can result in irreversible brain damage
  • Vitamin D drops if not enough sunlight
Sunchoke Bowl from Feasting At Home – Click on Image for Recipe


The challenges of eating healthy AND delicious are IMMENSE. You’re surrounded every day with advertising, social conditioning, and misled information that routinely promotes toxic food addictions or a disordered way of eating which may be disguised as “healthy.”

Healthy food MUST TASTE GOOD and be sustainable or it just won’t work.

Fortunately, nothing tastes better than REAL FOOD because it’s loaded with satisfying nutrients which make your body look and feel AMAZING. But it requires a conscious balance of spices and flavors. And that takes some inspired effort.

If it doesn’t taste out of this world amazing to the very last bite… it isn’t healthy!

Every bite of food should be a celebration of flavors. Real food doesn’t overexcite or underexcite your taste buds. It hits the spot just right. That’s how you know your body is getting the right – natural – balance of nutrients, which nature so generously provides.

It might require an INNER JOURNEY of CONSCIOUS AWAKENING to reverse self-destructive beliefs and habits – for those who are ready to feel GOOD or are tired of experiencing a living death.

There’s no right choice – only personal choices which lead to certain life experiences that ARE NOT DEPENDENT on the support or injustice of other people, family, politicians, or governments. The choice is purely yours. Your life experiences obey the command of your conscious awareness or your inherited beliefs – whether you’re aware of your power or not.

Still, challenges can feel overwhelming, even if it’s worth all effort to look and feel your ABSOLUTE BEST.

Here Are Some Tips:

“Those who take long steps

cannot keep the pace.”

— Tao Te Ching
1) Keep food simple and easy. Focus on the basics.
2) Make consistent upgrades so that food is both healthy AND tastes GOOD.
3) Look for high quality inspiration, support, and guidance that gets you EXCITED about food.

Here are some excellent plant-based resources to get you started:

Feasting At Home: Sylvia Fountaine – award winning caterer and chef in Seattle – knows how to make global, whole plant-based food look BEAUTIFUL and taste DELICIOUS. Browse hundreds of recipes at her website. Meat and dairy options available.
Thistle: Don’t want to cook? Order online. Nutritionally-designed meals you’ll crave. Ready-to-eat. Delivered to your door. Customize your menu. Pause anytime.
Mamasezz: This is another good one. Have fully prepared whole, plant-based meals that are 100% delicious and 0% B.S. delivered to your door in a refrigerated box.
Plant-Based News: A global, multi-platform and award winning news, media and entertainment company. The go-to source for vegan news, culture and plant-based educational health content.
nutritionfacts.org: What is the healthiest diet? Find out what the latest science is saying about your favorite foods to help you make the healthiest choices for you and your family. This is a non-profit work with no corporate sponsorships whatsoever.
Plant Based Science London: Solid science compiled and consistently updated from the best research doctors who tackle the hard questions and challenges of plant-based nutrition.
Cronometer: Track your nutrition, fitness & health data at Cron for free. Log your diet, exercise, biometrics, and notes.
Here’s an important video from Dr. Michael Greger who has contributed years of objectively researched information on science-based nutrition. Not only is he a brilliant, walking encyclopedia, he knows how to present information so that it’s interesting and easy to understand.

You can look your BEST and feel AMAZING starting right now by tapping into your own authentic life force energythen act as inspired. You can learn more about that here at this website.

Rainbow Veggie Hummus from Feasting At Home – Click on Image for Recipe