Wednesday, December 31, 2008

Soy Allergy and Supplements

There are many types of food allergies, any of which can be a very serious issue with dangerous consequences if not addressed properly. In the world of natural healing this is accomplished not just by simply eliminating from your diet what is causing the allergic reaction, especially since the cause may not be immediately known, but also by incorporating key nutrients into your diet. There have been many books written on this subject, whether you’re healing the body naturally or using them in combination with an Rx; supplements play a key role.

Front and center in the war from within is your immune system. It’s what fights off disease, but when weakened it can be an open door to many unwanted guests. Certain vitamins and minerals are used to help boost the body’s immune system. This is crucial since your immune system is already being taxed simply dealing with an allergic reaction. Some of the key players used to increase immune function within the body are Vitamins A, C, D, E, as well as Zinc.

Certain flavonoids such as Quercitin are used for their ability to lessen the severity of the body’s reaction to allergens. It’s their ability to reduce any and all inflammatory response caused by the allergen, as well as their antioxidant affect that makes flavonoids such an important nutrient.

Lets not forget about proper digestion when it comes to allergies. When the stomach lacks what it needs to properly break down foods during digestion, this undigested food can enter the blood stream causing your immune system to treat it as foreign bodies, resulting in an allergic reaction. There are many supplements used in aiding digestion, whether it’s enzymes such as bromelain, or probiotics (the good bacteria in your stomach).

Whatever the allergy there are many reasons to turn to supplements, but certain allergies can make taking supplements a bit tricky. Take soy for instance. If you suffer from a soy allergy you probably already know soy is in most all processed prepackaged foods, but it’s also important to be vigilant when taking supplements. This is primarily due to the incorporation of vitamin E in the form of mixed tocopherals, which are usually derived from soybeans. Now although I’ve been told that with the process used, there should be no soy remaining in the end product, I consistently have a reaction when vitamin E (soy) is on the label. I have seen soy in one form or another in many popular supplements; omega-3 (especially liquid form), all multivitamins, Vitamin D, and many of the probiotics on the market.

So what to do? In my case I have been able to work around this by maintaining a healthy diet first and foremost, as well as scrutinizing all labels and not just the basic ingredients; all product labeling! I have found allergy free supplements for some of the culprits mentioned above, but others I have not. I am a firm believer though, that nothing beats a healthy diet. Whole foods can be your best source of most all nutrients necessary for optimal health. Although I do take supplements, I always consult an expert in the field of natural healing. This way I get that extra boost of what my body really needs, rather than just walking blindly through my local health food store.

Monday, December 29, 2008

Positive Thinking

The main ingredient in your recipe to overcoming any obstacle is Positive Thinking. Add a dash of that to your recipe of life, and you can't help but to come out on top. But in order to come to terms with what it is you're up against, you made need a little added support, some words of wisdom from someone else who's been dealt the same hand.

  1. Take a deep breath, it could be worse...much worse!
  2. Asses the situation
    • Soy is in most all processed prepackaged foods.
  3. Know Your Enemy
    • Soy goes by many names, so don't just look for the obvious.
  4. Don't Assume
    • Just because soy is not on the label doesn't mean it wasn't processed or packaged on the same equipment.
  5. Educate Yourself
    • The more you know, the better prepared you'll be.
  6. Recognize The Symptoms
  7. Think Positive
    • It's a lifestyle change, not a prison sentence.
      Think outside the box...Be Creative!
  8. Know Your Options
    • Fresh unprocessed foods
      Organic foods (not all so read labels)
      Homemade foods (Soy Replacements)
  9. Take Control
    • It's your health, so take care of it!
  10. Enjoy your new healthy life!

Friday, December 26, 2008

Tricky but not impossible

There are a lot of different types food allergies out there making up a plethora of food allergy combinations. Not to take away from any of the others, but a Soy and Dairy allergy combination can make for a tricky way of life.

A dairy allergy by itself is not that hard to work around, but the first thing that comes to most peoples minds as far as a milk replacement is soy milk. As a matter of fact most of the mainstream dairy alternatives contains soy. It's of no surprise considering everywhere you turn there is an advertisement on the tv, the radio, or in a magazine, pushing the benefits of soy.

So add a soy allergy to the mix, and that's where the fun begins. Unlike a gluten allergy, there are not many products manufactured as soy free, let alone soy and dairy free. It may be because it's seen as more of a children's allergy that is eventually grown out of, or maybe its because the soy industry is so profitable.

Either way we can't dwell on the cause; finger pointing won't relieve any of the symptoms or outbreaks...I can assure you of that! I mentioned above that a Soy and Dairy Allergy can make for a tricky way of life, but I did not say impossible. As a matter of fact it is very possible, and it just may be the healthiest move you make.

Wednesday, December 24, 2008

Ginger Snaps

These ginger snap cookies taste as good as they look, and best of all unlike the store bought variety these are Soy and Dairy Free!

Allergy Free living never tasted so good!

(Recipe tip: replace butter with organic palm oil)

Monday, December 22, 2008

Pumpkin Pie

What a better way to celebrate the holidays, than with a pumpkin pie you can actual eat!

This pumpkin pie is both Soy and Dairy Free, and best of all it may be the tastiest pumpkin pie you ever had.


(Recipe coming soon)

Sunday, December 21, 2008

Omega-3 Supplements

Unless you live your life completely disconnected from the outside world, you've probably heard on the news or read an article pertaining to the importance of Omega-3 in the diet. Whether it's a supplement being pushed or simply foods high in Omega-3, there's no denying this is one hot topic. Now being a health nut myself I couldn't agree more, but being someone who is allergic to soy I have to constantly travel a different path in order to reach my destination.

As I've mentioned before many supplements contain soy due to the added Vitamin E (d-alpha tocopheral) which is usually derived from soy beans, and omega-3 supplements are no exception...especially in the liquid form. Manufactures use it to "help preserve the fish oil freshness", but for someone who has a soy allergy this can be a problem. I've been told by certain manufactures that do to the process used there should be no soy remaining in the end product, but for myself I have found that if Vitamin E is on the label it means soy. This causes us to look for food sources high in omega-3 instead of getting our daily intake through supplements, and there are many out there.

One of the biggest things I've learned since finding out about my allergies, is that there is no substitute to a healthy diet when it comes to getting all of the nutrients our body needs. I'm not saying people should not take supplements, I take some myself, but it is my belief that supplements should not be a substitute for a healthy diet.

Saturday, December 20, 2008

Homemade Pizza

This is a multigrain thin crust pizza that is Soy and Dairy Free.

You can be as creative with the toppings as you like. As you can see my wife and I don't see eye to eye on the side is more colorful!


(Recipe coming soon)

Friday, December 19, 2008

What's for Dessert

Click on any of the links below (Coming Soon) for a brief description.

All of these desserts are Soy and Dairy Free!

Menu Ideas for Breakfast

Click on any of the links below (Coming Soon) for a brief description.

All of the meals below are Soy and Dairy Free!

  • Buckwheat Banana Nut Pancakes
  • Western Style Scrambled Eggs
  • Oat Groats / Pearled Barley (See Whole Grains)

Menu Ideas for Dinner

Click on any of the links below (Coming Soon) for a brief description.

All of the meals below are Soy and Dairy Free!

  • Homemade Pizza
  • Chicken Cordon Blue
  • Asparagus and Garlic Stuffed Flounder
  • Garlic and Mushroom Mashed Potatoes
  • Chicken Soup
  • Chicken Quesadilla
  • Enchiladas

Monday, December 15, 2008

The Baker

For those who find themselves having a soy reaction due to 'cross contamination' in products that do not have soy listed on the label, but were processed/packaged on the same equipment as products containing soy, take caution when buying breads made by 'The Baker'. Although they have a number of varieties of soy free breads, I was told by their customer service rep that all their products share the same equipment.

I am not entirely surprised by these findings, but I am baffled as to why company's still do not recognize a soy allergy as being worthy enough to put some sort of allergy warning on their product. I guess this is just another reminder that just because soy is not listed on the ingredients, trace amounts may still be present in the product.

Thursday, December 11, 2008

Season Seafood Products

*I have removed the name of the customer service rep for privacy purposes. The most recent reply is listed first, with a bullet mark beginning each individual correspondence.

  • Thank you for your suggestion. We keep trying to update the packaging.

Consumer Affairs
RAB Food Group
1 Harmon Plaza
Secaucus, NJ 07094
  • Consumer Affairs,
Thank you for your quick response and taking the time to investigate the matter. Because soy is so commonly used in products, but not easily seen in the ingredients when I get a soy reaction, I make a list of all the possible suspects and try to determine which one could be the cause. Due to your findings I have to assume that your product is a possible source, and will have to stop from making any further purchases.

Just a word of advice, since a soy allergy is one of the 8 most common allergies with some reactions being deadly, I would recommend that your company consider noting on the package that this product was packaged on the same equipment that also processes products containing soy. It would be very helpful for the many people suffering with this allergy.

Thanks again for your efforts, and I hope my advice is useful.

  • Dear Mike:
We have been told that the same equipment is used to pack all the Sardines.

Consumer Affairs
RAB Food Group
1 Harmon Plaza
Secaucus, NJ 07094

  • The UPC number is 0 7030302216 0.

Thanks for your support.

  • Please share the upc number of the product so we are sure to get information about the right product.
Consumer Affairs
RAB Food Group
1 Harmon Plaza
Secaucus, NJ 07094

  • Hello,
I have a soy allergy, and was wondering if your sardines packed in "pure olive oil" are packed on the same equipment as those packed in "soy oil". My allergy is sensitive enough that I've noticed allergy symptoms due to cross contamination in other products; peanut butter for instance.

Thanks in advance for your quick response,

Product Alerts!

Below are some product alerts due to recent findings concerning Soy/Dairy allergies.
I have recently found that Season's sardines "packed in pure olive oil" are packaged on the same equipment as there products packaged in "soy oil". If you are like me, and are sensitive to cross contamination, then you will want to be aware of this finding especially if you are searching for packaged tuna replacements. Click on company name above to see email chain pertaining to this finding.

Click on the company name above for product alert information.

Click on the company name above for product alert information.

Click on the company name above for product alert information concerning vitamin supplements.

Saturday, December 6, 2008

A Blessing In Disguise!

I honestly believe that, for me, my soy allergy is a blessing in disguise. My friends and family who on occasion have me over for a meal may disagree, but when it comes to your health thinking selfishly (what's best for you) is probably the smartest way to go. I stress "for me it's been a blessing" because thankfully I do not have the most severe of reactions (anaphylactic shock) to this allergy, but I do have many symptoms/reactions that I do not take lightly.

For years I was showing many signs (some subtle, others not) of a body under attack, but I never put all the pieces together. I would get swollen, red, itchy, painful knuckles on both hands and feet, to the point where if I didn't need them I would have cut them off long ago. I would get stubborn acne on my face and arms that the strongest of commercially marketed cleansers couldn't clear up. I would have heart palpitations, not to the point where I thought I was having a heart attack, but enough that I knew something wasn't right. All were warning flares being shot off by an immune system in a sinking ship of a body, and somehow I wasn't seeing the light. That is until I had myself tested for allergies, and soy was one of the culprits.

It was tough at first. There's so much out there telling you what to avoid, but not much in the way of how to cope. I am proof though that it is possible to live soy free, with emphasis on LIVE. I don't miss my old life style, as healthy as I thought it was, not for a second! Since I've cut all processed, prepackaged meals out of my diet I've watched all annoying symptoms of this allergy disappear. I can assure you that if you're ready, willing, and creative, then you will see it's not so hard.

Wednesday, November 26, 2008

Getting Over the Initial Shock!

Back in April of 2007 I discovered I was allergic to both Dairy and Soy. The Dairy was of no surprise to me considering I dealt with this as a child, and was once again dealing with the common symptoms the human body experiences when it can no longer properly digest milk proteins. This of course did not make the thought of giving up dairy (again) any less painful of a thought. Although I considered myself to be quite healthy, being half Italian I dreaded the thought of having to give up my Aunt’s homemade lasagna; which I still to this day blame for preventing me, in good conscience, from ever ordering it off a menu from even the best of Italian restaurants. But that wouldn’t be the hardest thing I could imagine having to give up… You see every night I dreamt about breakfast, not some fancy 3 course breakfast, but rather a bowl of cereal. That’s because I felt the organic shredded wheat topped with fresh nuts and organic fruit, blueberries being my favorite, I had most every morning rivaled the best dish your favorite diner has to offer, which is why I couldn’t bear the thought of having to replace the milk with apple or orange juice as I did when I was a child. So to put it lightly, the thought of having to once again give up something I was, in my mind, deprived of as a child, was not making for many desirable mornings in my foreseeable future.

Please note that knowing what I know now about diet, nutrition, and health, I now realize that the "bowl of cereal" I mentioned above was not and is not a nutritious breakfast (organic or not). If you visit the links on Whole Grains, Healthy Diet, and Healthy Living you will see what I've learned and what I practice now.

The soy on the other hand, I quickly dismissed as being easy to cut from my diet. I didn’t drink soy milk, eat soybeans, use soy sauce, or eat tofu, so how hard could it be. Man was I in for a wake-up call! Who would have guessed that soy was in nearly everything. I can only imagine whoever is sitting at the top of the soybean growers counsel is quite rich since soy appears to be in nearly every prepackaged, prepared, processed food found at the grocery store, not to mention its practically pushed by MD’s and nutritionists alike, as the next wonder drug. Shocking considering it’s among one of the top eight food allergies, and depending on the person’s level of sensitivity can cause death. And if that doesn’t make soy difficult enough to avoid, it’s often not clearly stated on the label of the product. Eliminating the obvious, anything with the word soy in it, leaves you with quite a lengthy list of ingredients, which are partially or entirely derived from soy to look out for. I’ve listed a few of the common ones below.


Natural Flavors (may contain soy)
*I’ve never had a reaction to this one, so it may be in a few of the products I have listed as prepackaged soy replacement products.

Vegetable Oil / Vegetable Broth (usually 100% derived from soy)

Vegetable Shortening (usually derived from soy)

HVP (hydrolyzed vegetable protein, or simply put “Soy”)

HPP (Hydrolyzed Plant Protein)


Xanthan Gum (soy is often the medium in which it is grown on)

Emulsifiers (soybean oil is one of the most frequently used)

Guar Gum, vegetable gum (may contain soy)
*I have never had a reaction to this one when listed as “Guar Gum” and for that it is in a few of the products I have listed as dairy/soy replacements. I would absolutely stay away from it if listed as “Vegetable Gum”!

Vitamin E: d-alpha tocopheral (usually derived from soybeans)
*I’ve been told by manufactures of products containing vitamin E derived from soybeans, that due to the process they use there should be no “soy” left in the product. Do not take that chance, I’ve tried some and got a reaction every time! I avoid any product containing vitamin E in the ingredients, be it an edible or topical product.




Because of this versatility, availability, and sheer abundance of supply, it has become the manufactures secret weapon; literally. So when most people become aware of this, full-blown panic becomes their first reaction at just the thought of having to remove soy from their diets. And can you blame them? The average American’s lifestyle has become so busy, and our priorities so distorted, that day-to-day health (our preventative maintenance) has taken a back seat to most anything else, giving way to the ever so popular fully prepared meal in a box, or as I like to call it “soy in a box”.

Is it possible then to avoid soy? Is it possible to avoid eliminating all the meals we love off our daily menu? Is it possible to, well, eat? Yes, it’s called eating healthy and eating smart. I’ve been doing it for over a year now, without having to eliminate one recipe from my favorite recipe book, and I’m healthier and feel better than I have in years. So what’s my secret you ask? This can be answered with three simple words; knowledge, that of which can only be gained from dealing with this obstacle first hand, determination, that inner drive to eat healthy without having sacrifice variety on the menu, and support, for me it’s a spouse that’s equally determined and willing to help. I can’t help you with all of them, especially the last one, but I can give you the knowledge I’ve gained over the past year, which I can assure you will make for a healthier life style and some very tasty meals.


Get The Facts!

Before I divulge all of my secrets, let me be a little more specific about my allergies and briefly describe the two, but keep in mind I am not a doctor nor do I have any formal education in the medical or nutrition field; all the knowledge I’ve gained is a result of my own trials and tribulations. I should also mention that as a result of what I’ve learned and dealt with over all the years battling with the symptoms of my allergies, I lean pretty heavily towards a more natural approach to health and wellness. My goal is to utilize all the knowledge that I’ve gained, but have yet to find as being readily available or easily accessible, and bring it all together in one common place.

The protein in milk, from an allergy stand point, can be broken down into two main components contributing to the leading causes of a milk allergy; the casein or curd that forms when milk turns sour, and the whey or watery part that separates from the curd. Based on what I’ve read and been told the whey is the most common cause of a milk allergy, I on the other hand am allergic to the casein. That being said, and with the recommendation from those with formal education in nutrition, I decided from the beginning to cut dairy entirely from my diet.

As with many food allergies, the protein part of the food becomes the difficult part for the body to properly digest, and soy is no exception. Although soy is one of the most common food allergies, with potentially deadly consequences, because the dose required to produce a reaction is higher than that of other allergies some people allergic to soy protein can tolerate small quantities of soy oil or soy lecithin. Consequently I have found that I get a reaction to nearly everything soy, and for that I have cut soy and 90% of its aliases from my diet.

Now to clear up a few common misconceptions, or foolish mistakes that I’ve come across since my quest for a better lifestyle.

*No, a little butter in the water while boiling vegetables or pasta is not ok!
You wouldn’t believe how many times, after clearly stating my dairy allergy; I’ve tasted butter with the first mouthful. The response; “I put a little butter in the water; I thought it would be ok”. I realize I’m not a doctor, and I’m sure a little butter in the water won’t kill me, but why even go there. I think as a people, our biggest flaw is a lack of willpower, so why tempt. My advice with any allergy, is it’s best to avoid all foods that you know contain this allergen.

*Just because eggs are in the dairy aisle doesn’t mean they come from a cow.
It amasses me how many people think a dairy allergy means no eggs. I realize egg is a common allergen, and as with most allergy causing foods the body has difficulties digesting proteins, but I’ve never seen a cow lay an egg.

*Just because it says Organic on the label doesn’t make it an easy soy replacement.
Since going the healthy rout I’ve tried my hardest to eat organic foods when possible. I have since found that with packaged foods, it is just as difficult to find products without soy, as it is with non-organic, so read labels!


There's Hope!

Don’t look at a soy allergy as dietary weakness, but instead think of it as positive boost towards a healthier you. Don’t think of it as a menu restriction, but rather a menu shake-up. Think of it as the much needed excuse to close the door to all the bad eating habits that have caused obesity to be one of the fastest growing epidemics in the United States, and in turn opening your mind to a brand new way of thinking about food. It’s not a bad thing to have to put a little more thought and effort into your meals. You can start by introducing yourself to a forgotten friend, the produce aisle. You are sure to lose weight, and improve your health by cutting out processed foods, prepackaged ready to eat meals, and fast food from your diet.

Dairy Replacements

Below is a list of dairy and dairy related foods that I have since cut from my diet, along with the products I have discovered along the way that best replace them. My wife and I use these replacements, and for the most part have found them to work seamlessly in all our recipes. Next to each one I have added what I feel to be some useful comments and cautions, as well as a list of the brands that I’ve found to be the safest, best tasting, and healthiest substitutes for me.


Milk---------------------->So Delicious Coconut Milk (soy/dairy/gluten Free)

*Comes in Original, Unsweetened, and Vanilla flavors

---------------------------->Almond milk (Read labels some brands contain soy)

*Pacific Organic Almond Milk (Comes in both regular and vanilla flavored)

---------------------------->Rice milk (closer to skim milk; not my first choice)

*Pacific All Natural Rice Milk (Comes in both regular and vanilla flavored)

---------------------------->Hazelnut milk (Very Tasty)
*Pacific All Natural Hazelnut Milk (Comes in both regular and vanilla flavored)

*You may notice that I haven’t listed goat’s milk as a milk replacement. That’s because I have experienced dairy allergy symptoms when using powdered goat’s milk in its place. Ironically though I have not experienced this with either goat cheese or goat’s milk ice cream, as you will see them listed below.

Cream------------------->Organic canned Coconut Milk (not low fat variety) or any of above 'milk replacements' with added Tapioca or Coconut Flour (add to desired consistency)

Cheese------------------>Goat Cheese (Be sure to be tested for allergies!)
*Woolwich (Canadian Goat Cheese): Cheddar / Mozzarella
*Solera (Spanish Goat Cheese): Rosey Goat, Winey Goat,

*Watch for “country of manufacture”. I tend to go with cheeses made outside the U.S, I've found there’s less of a chance it will contain a mix of goat and cow’s milk.

Butter------------------>Goat or Sheep's Butter

--------------------------->Olive Oil (Not for cooking, meal topper only)
*Organic Unrefined Extra Virgin olive oil

----------------------------->Organic Raw Coconut Oil (for all your cooking or recipe needs)

Ice Cream---------------> Look for Low Sugar varieties

------------------------------>Goat’s Milk Ice Cream
*La Loo’s Black Mission Fig (Read labels; some of the other flavors contain Lecithin)

------------------------------>Hemp Milk Ice Cream (Soy Dairy and Gluten Free)
*Living Harvest; (Vanilla and Coconut flavor are my favorites)

------------------------------>Coconut Milk Ice Cream (Soy Dairy and Gluten Free)
*Always read labels, some flavors may contain Lecithin!

Shortening------------->Palm Oil
*Spectrum Organic Palm Oil

*As a rule of thumb always read labels, be aware of your own specific allergies, and keep a daily journal to record your body’s reactions to the food you eat. Never take someone else’s word for it when it comes to food allergies, what’s ok for one person may not be ok for you!
(Soy Replacements)-------->NEXT

Soy Replacements

Below is a list of soy related foods that I have since cut from my diet, along with the products I have discovered along the way that best replace them. My wife and I use these replacements, and for the most part have found them to work seamlessly in all our recipes. Next to each one I have added what I feel to be some useful comments and cautions, as well as a list of the brands that I’ve found to be the safest, best tasting, and healthiest substitutes for me.

*The best way I’ve found to avoid soy is to eat fresh foods, and to cook meals from scratch with fresh ingredients.


Soy Sauce-------------------------------->Balsamic Vinegar

Teriyaki Sauce-------------------------->Homemade (see below)
Balsamic Vinegar/Brown Sugar/Molasses/Garlic/Olive Oil

Vegetable Oil---------------------------->I believe only Healthy Saturated Fats should be used for cooking such as lard, and coconut oil.

Soy Milk--------------------------------->See Dairy Replacements- Milk

Non-Dairy Coffee additives------->Drink it black (It’s the healthy way to go!)

Yogurt/Ice Cream-------------------->See Dairy Replacements- Ice Cream
*Always read labels, some brands and flavors contain Lecithin

Canned fish----------------->Wild Alaskan Salmon or Sardines (in water)
*Be VERY careful with canned fish; even packed in water many contain vegetable oil (Soy)

Vitamin/Supplements------------->Whole food supplements

*Most multi vitamins contain soy or vitamin E (d-alpha tocopherals)
*There is no substitute for eating healthy, fresh, unprocessed foods!

Peanut Butter----------------------->Old Style Organic freshly ground peanuts

*I’ve read that in some cases, people who have a soy allergy can also be allergic to peanuts (they're both legumes). I was beginning to believe that I fell into this mold, despite the fact that I was tested for a peanut allergy and came up negative. That is until I stumbled upon 100% freshly ground peanuts with no preservatives, at my local grocery and health food store. I’m convinced the problem I was having with the processed peanut butter was that even brands that don’t contain soy, were most likely processed in a plant that also process soy!

*Make sure you’ve been tested for a peanut allergy, especially if you suspect one!

Preserves / Fruit Spreads--------> Crofter's (their fruit spreads have no added sugar)

Chocolate Chips
-------------------->Enjoy Life semi sweet chocolate chips
*These contain no artificial ingredients and are Soy, Dairy, and Gluten Free, not to mention they taste great!
*I use this with oat milk to make chocolate milk; tastes great!

Cereal----------------------------------->I do not believe cereal is part of a healthy diet.  Even "healthier" choices contain added sugar and of course grains, both of which affect the body's natural insulin response resulting in a chronic auto-immune diseases such as diabetes, heart  disease, cancer, etc.

Oatmeal------------------->I do not believe oatmeal is part of a healthy diet.  Even "healthier" choices may contain added sugar and of course grains (oats), both of which affect the body's natural insulin response resulting in a chronic auto-immune diseases such as diabetes, heart  disease, cancer, etc.

Pancake mix------------------------->Homemade Coconut Flour Pancake mix (See recipe section!)

Crackers------------------------------->Look for *Gluten Free with NO added sugar if you must.

Bread---------------------------------->Palio Bread

Croutons---------------------------->Homemade (and Gluten Free) if you must!

Bread crumbs--------------------->Gillians Gluten Free

*Homemade is always the healthiest and safest choice!

Salad Dressing-------------------->Olive Oil and Balsamic/Apple Cider/Red Wine Vinegar
*Combine your favorite organic style vinegar with organic unrefined olive oil and some organice red pepper flakes, garlic powder, parsley and oregano and shake or mix well. Simple healthy and tastes great!

*Avoid pre made salad dressings!

Fruit Juice------------------------>I believe fruit juices should be avoided due to its high sugar content, both  added and naturally occurring.

Seasoned Rice Mixes--------->Organic Long Grain White Rice, Quinoa, Amaranth, or other Gluten Free grain verities

Mixed Nuts------------------------>Individually packaged nuts (shelled or in the shell)
*Read labels due to cross contamination during packaging!

Canned Soups/Broths-------->Stick with homemade (See recipe section!)

----------------------------------------->Some Organic varieties (read labels; some contain soy)
*Imagine Organic Free Range Chicken Broth
*Imagine Organic Chicken or beef Cooking Stock (contains Natural Flavors)

Mixed Spices---------------------->Stick with pure individual spices
*Simply Organic is the brand I like

Sauces/Marinates-------------->Homemade (They’re easy, healthy and taste better!)

Bouillon Cubes------------------>See "Broths" above

Frozen Vegetables-------------->Fresh is best!
*Any frozen vegetable with a sauce most likely contains soy!

Ketchup---------------------------->Organic (Read labels, organic doesn’t mean Soy Free!)
*Also try kosher.

Mayonnaise----------------------->Spectrum Organic Canola Mayonnaise

Packaged Foods----------------->Organic (Read labels, organic doesn’t mean Soy Free!)
*I’ve also had some luck with Kosher products or International Brands.

*When buying prepackaged foods, always look for Organic products. Choose those with the fewest ingredients, while avoiding unnecessary preservatives, additives, and food colorings.

Moisturizers--------------------->Organic Raw Coconut Oil

Soaps/Shaving Cream---------->Organic Palm Oil or Goats Milk based soaps
*Check your local health food store.

*As a rule of thumb always read labels, be aware of your own specific allergies, and keep a daily journal to record your body’s reactions to the food you eat. Never take someone else’s word for it when it comes food allergies, what’s ok for one person may not be ok for you!

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