21 Ways To Stay Healthy Allowing Food To Be Your Medicine

By Jennifer Elizabeth Masters

Food can be your medicine or poison depending on the quality and quantity of the food you choose. Eating smaller portions, eliminating sugary and fried foods with a focus on high-quality fresh vegetables and fruits, with lots of fiber will give you positive results and increased health. Self-care includes a healthy diet and regular exercise.

Eating fast food will cause depression, with little food value. Scientists have found that fast food leaves you feeling hungry and undernourished. I avoid it like the plague. Eating a diet with fresh fruits and vegetables will raise your vibration and help you feel better-balanced emotionally, not to mention giving you nutritional value. Did you know that fast food is linked to erectile dysfunction?

There are hidden dangers to eating processed and fast foods. A chemical that keeps fast-food bread longer called semicarbazide is a known carcinogen (causes cancer). Wendy’s, Arby’s, MacDonald’s Burger King and Subway (until recently) use this agent.

Years ago I read that we need to keep our weight gain at no more than 10% above where we were at graduation because obesity is linked to 8 different cancers. I have reduced my portions of meat and cut out desert.

1. Smaller portions. Reducing portion size will help you reduce weight and feel better faster than anything. A recent study reports that increased calorie intake has caused the obesity we see today. My feeling it is a combination of both too much food that is low in nutrition coupled with a sedentary lifestyle.

For me, my graduation weight was 125. I now weigh 132. Keeping my weight steady has been my goal rather than trying to look like a super-model. The protocol I use to stay healthy and fit is what I share with you in this article along with the reasons why I do what I do.

2. Add fiber. 95% of Americans and most Europeans don’t get enough fiber in their diet. Women need 25 grams of fiber daily compared to 38 grams for men. Adding more fruits and vegetables rather than white processed bread will boost your immune system and help you reduce weight. 

3. Add vegetables to your omelets, beans, peas, dried fruit apples, and Asian pears to increase fiber intake. 

Increasing fiber can be done by taking three capsules of glucomannan (soluble fiber from the konjac root)  thirty minutes before meals. Dr. Oz recommended Glucomannan for weight loss, is inexpensive (9.99 at The Vitamin Shoppe) and doesn’t have any side-effects like diet pills. The fiber does amazing things for your digestive system and reduces hunger causing you to consume less and therefore losing weight as well. 

4. Avoid wheat and wheat products. Have you noticed that almost everyone has a belly these days? Why? It is what is happening to our grains and increased portions. Wheat isn’t what it used to be. Some say it’s gluten; others say because of Round-up. You can make up your mind. I have offered both versions here. 

Don’t take my word for it, read these additional articles about what’s wrong with our wheat and Normal Borlaug who modified wheat way back and received a Nobel Peace prize for it. 

The bottom line for me is I don’t consume wheat – nada, zilch, zero! My sense is that wheat and soy are modified for higher yield, due to Round-up. I avoid soy and wheat like the plague!

5. Avoid soy and all GMO foods.

This subject brought up all kinds of a kerfuffle. The first transgenic wheat was modified in the 1980’s and completed in 1992. Though wheat was also modified in the 1970’s by Norman Borlaug. One of my readers argued with me about wheat not being modified in any way. He felt it was scary. Scary or not, wheat isn’t the same as it was sixty years ago. Whether you call it genetically modified, transgender or transfixed, people aren’t able to eat wheat the way they used to without side effects from it. 

Today, all wheat is genetically modified, unless you buy bread products where it is clearly stated; “made from non-GMO wheat.” Wheat is sprayed with Roundup before harvest to kill weeds and make the wheat yield higher. The grain releases their seeds as they die, creating a higher yield. 

This pre-harvesting spray of Monsanto’s Round-up is acceptable legally, where lentils, peas, hops for beer is not. The reason people are experiencing higher issues with celiac disease and intolerance to wheat is not the gluten it is the Round-up. For this reason, I do not consume grains except organic oats. On rare occasions, I eat Ezekiel bread. I recommend that you read the book, The Wheat Belly, by cardiologist Dr. William Davis. According to Dr. Davis, the changes made to wheat have created a carbohydrate-rich grain which has a highly addictive quality to it that is similar to that of opiates. Avoid wheat!

6. Start Your Day With Lemon Water

Squeeze half a lemon into a 16-ounce glass of room temperature water and drink it all at once, when you wake up. The lemon water flushes fat from your system and detoxes. Lemon inside the body is alkaline, not acidic. It alkalizes the body keeping your immune system healthy. The benefits are many:

  1. helps with elimination and relieves constipation
  2. freshens breath
  3. alkalizes the body creating a healthy environment
  4. stops and prevents UTI’s (bladder infections)
    1. cleanses the liver – the liver loves lemon juice it’s loaded with enzymes
  5. reduces phlegm
  6. Vitamin C helps brain function keeps you more alert
  7. pumps up your immune system
  8. hydrates
  9. great for skin helps the body produce collagen – reduces wrinkles

7. Get Your Veggies In A Green Drink

FULL of goodness, high fiber and good for the blood

Can’t get enough vegetables in during the day. Start your day off with a green drink and watch your tummy go down! My favorite green smoothie loaded with antioxidants greens, fruits, and veggies. Chia seeds add protein and fiber. I often add a slice of beet to my green drink. 

How I Lost Belly Fat And Inches Without Changing My Diet

chia, spinach, celery, apple, parsley, lemon

1 TBSP chia seeds
1/2 apple
1 stalk of celery
2 handfuls of spinach
3 stems and leaves of parsley either Italian or regular
juice of 1/2 lemon
Himalayan salt – adds 40 trace minerals
1/2 cup blueberries, strawberries or blackberries for antioxidants
coconut water (unsweetened)
honey optional
1/2 tomato
1/2 an avocado

1 inch of chopped fresh ginger

8. Drinking 1 green drink a day can give you more veggies in one serving than you eat in an entire day.

Blend well and drink within fifteen minutes to receive the highest benefit of vitamins and minerals. I don’t add ice, as cold drinks shock the system and reduce immune function.

Fruit Smoothie 

9. Consume berries for antioxidants. You prefer just fruit in the morning? Though not quite as beneficial as a green drink, a fruit smoothie is something I drink for variety. Here is my favorite recipe. I freeze strawberries from my trips to Santa Barbara where the berries come in fresh picked daily. I put them in plastic bags and use the frozen berries in my smoothie. No ice is added.

3 heaping TBSP full fat organic plain yogurt or plain Kefir
6 – 8 strawberries
1 banana
1/2 cup blueberries, and/or blackberries
1 TBSP or less of raw local honey to taste

10. Oatmeal Pancakes – naturally fiber-rich and sugar-free!

2 whole eggs – eggs are good for you 
2 bananas mashed
1/2 cup of chopped (slightly) walnuts
Himalayan salt to taste

1 TBSP chia seeds (optional)
blackberries handful or more
1/2 tsp or more nutmeg
1/2 tsp or more cinnamon

These oatmeal pancakes lower cholesterol with oatmeal, give you potassium and lots of protein from eggs and oatmeal.

I eat my pancakes without syrup. If you must, use real maple syrup, not the artificial crap! Artificial syrup like Log Cabin syrup uses high fructose which the body can’t digest. High fructose is in soda and packages juices. High fructose will make you hungry and leads to fatty liver

11. Saute´ in coconut oil.  Coconut oil was fed to pigs and was found to cause pigs to lose weight. Coconut oil has many benefits including being anti-inflammatory and a good fat to include in your diet.


12. Include raw food daily.
Eating a daily salad and fresh fruit introduces food that hasn’t been cooked which increases your intake

 of vitamins, minerals and antioxidants. 

Use a combination of spinach romaine, escarole, arugula and other nutrient-rich greens. 

I don’t use iceberg lettuce as it has very little food value or vitamins.  Romaine wins hands down over iceberg lettuce every time. Add walnuts, sunflower seeds or almonds and hard boiled eggs for protein. I prefer walnuts as almonds create estrogen in the body. I don’t use soybeans at all for the same reason I avoid almonds – estrogen. For men, do you want manboobs? Avoid soy.

Eggs Are Good For YOU!

13. Eat the entire egg!
There have been many smear campaigns to get people to stop eating coconut, avocado, and eggs. I never listen to what the media and even the government touts is good for me. I trust my own guidance. I recommend you learn to trust your intuition and guidance as well. 

Remember when they told us margarine was better for us than butter. What a bunch of whooey! I never believed it.

Eggs are one of those incredible whole foods that contain vitamins, minerals, and proteins. Eggs do not cause heart disease, stroke or raise cholesterol in otherwise healthy people. 

A chicken doesn’t die laying an egg. Egg laying is natural for a chicken. I don’t understand why Vegans are such egg haters. It never made sense to me. Each to his own. I eat eggs and I always will. In fact, when I was healing breast cancer, eggs were one of the foods I ate every day! 

Eating egg whites only, for health reasons is ridiculous. Eggs raise the good cholesterol, HDL. 7 Secrets Why You Should Eat Eggs.


14. Add a dinner salad with avocado to reduce caloric intake. Eating avocado will help satisfy your hunger as it has a rich buttery taste and mouth feel. You will eat less once your fat craving is satisfied.

I always eat my salad first as it helps with weight control and helps to curb your appetite for the meal. You eat far less when the salad is consumed first. I heard years ago that salad needs to be consumed

spinach cooked lightly

before the meal as it digests faster. It also adds enzymes to the stomach helping food digest more easily.

15. Reduce the risk of cancer, heart disease, and obesity by eating 4 ounces of meat at one meal. Most of us eat too much meat. Women need 46 grams while men require 56 a day.

Four ounces is enough protein if you eat lots of vegetables. Potatoes are a source of protein containing 4.3 grams, as are many of our veggies.

I eat grass fed beef once a month or less. I eat lamb on occasion, to warm the body and chicken no more than three times a week. Most of us eat far too much chicken, turkey is actually a better protein source will fewer chemicals. Some of our chicken is being processed in China. Tyson, Sanderson Farms, and MacDonalds say they have no plans to process their chicken in China. We shall see down the road. 

What’s For A Snack?

16. Add nuts for more Omega 3s, fatty acids, protein and antioxidants. Nuts are good to snack on, in moderation. Walnuts are the best nut for the heart. Almonds, pistachios, and cashews have the lowest calorie content. Macadamias and pecans are the worst for calorie content (but delicious). Read more here about nuts from Huffington Post.

What’s For Dinner?

17. Eat a balanced diet of vegetables, both raw and cooked with a small portion of meat. Vegetables have protein in them too! Potatoes being the highest. For those who are vegetarians be sure to get a complete protein. 

Salad with nuts or sunflower seeds, homemade dressing of olive oil and lime juice
4 ounces of home cooked turkey, lamb or chicken (no pork products)
1 of boiled or baked potato or (baked sweet potato with coconut oil and cinnamon
2 or more of: broccoli, cabbage, cauliflower, beets, Brussel sprouts, asparagus, artichokes, eggplant,  or carrots

asparagus will clean out your urethra for better elimination and sex

18. Add variety to get all your nutrients. Variety is the spice of life. Vary your diet so that you get everything your body needs. I stopped taking multivitamins years ago when I found it did nothing for me energetically. Hard pills are difficult for the body to digest and end up being flushed away into our septic systems and local sewers.

What Do I Cook With?

olive oil 
grass fed butter
Himalayan salt
coconut oil
turmeric helps with inflammation
natural raw honey (small portion)

The Myth About Fats

Did you know your brain is made of 60% fat? Did you know you need good fats in your diet?

19. Eat healthy fats. Avocados, coconut oil and olive oil are good fats. Butter is a good fat used in moderation. Saturated and trans fats are solid at room temperature. Remember seeing bacon fat in your cold frying pan? 

20. Eat potatoes. Potatoes are good complex carbohydrate. The body and brain need both fats and complex carbohydrates, like sweet potatoes to function at their peak.

21. Stay Healthy By Avoiding

  • fried foods
  • ice water or ice in any drinks
  • high fructose
  • fast foods
  • pasta
  • tomato sauce pre-made
  • prepared or packaged foods of any kind
  • canola, soy, peanut or vegetable oil
  • soy products
  • pork products
  • peanut butter
  • sugar
  • sugar substitutes including agave
  • packaged cereal
  • microwaved foods – microwave kills food value
  • microwaved popcorn
  • cake
  • soda of all kinds

  • white salt
  • alcohol   – (maybe one drink a year)
  • cheese
  • pizza – contains wheat, cheese and prepared sauce
What Supplements Do I Take?

I used to take all kinds of supplements thinking they helped me. I muscle test myself before buying anything additional. I wasted thousands of dollars on vitamins. My diet is where I receive my nutrition from so I stopped taking anything other than the following: 

digestive enzymes
pro-biotic for intestinal and vaginal health refrigerated
calcium magnesium at night (3 capsules)
glucomannan for added fiber

I do on occasion like pie or ice cream. I limit sugary foods to very rare occasions. I celebrate when I eat sugary foods rather than beat myself up. I used to eat it ice cream frequently but stopped when my ex-husband died. It was his favorite thing to do – sit down and eat a huge bowl of ice cream. He died at 52. He was lean and fit. Sugar more than fat eats away at our arterial walls causing damage to our cardiovascular system. 

The energy that we eat our foods can raise or lower the vibration of the food we consume. 

Why I Cut Out Sweets

Every time we eat anything that has sugar our immune system takes a hit. It takes eight hours for our immune system to recover from any type of sugar. Most people avoid potatoes but will eat a plate of cookies. Potatoes aren’t harmful, but sugar most definitely is!

Sugar has been proven to cause cancer, yet Americans are consuming soda, cake, ice cream daily. Wonder why cancer is on the rise? Look at your diet. I have had five pounds of sugar in my cabinet for over four years, yet most Americans consume over 156 pounds of sugar a year! Sugar is in everything processed from bread to crackers to hamburger helper. Following is a video I made several years ago.

I would love to hear from you. Did this help you, confuse you or cause you to question? E-mail Jennifer here to set up your private discovery session. 

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