One of the most common questions I get asked is “how do I know if what I’m eating is healthy or not?”

There is so much deception in our food industry today that it has become difficult to determine what is healthy and what is not. Every food manufacturer is competing for your dollar, so they come up with catchy commercials, campaigns, slogans and buzz-words to attract your eyes and buy their product.

I’m going to share with you some simple tips that will allow you to easily and quickly determine is a product is healthy for you and your family.

Okay, so let’s dive in

Tip #1:   This may sound a little crazy or unorthodox, but DON’T  focus on the amount of calories, fats, proteins and carbohydrates. When we are eating healthy foods, the amount of calories, fats, etc… don’t matter. The type of foods you’re eating is much more important to focus on.

Tip #2:   What I DO want you to focus on is the ingredient list.  This is where you’ll actually find what’s in your food. If you see a long list of ingredients with big words that you don’t recognize or are hard to pronounce; odds are this product does not belong in your shopping cart.

Smaller ingredient lists with easy-to-read words that you recognize are best. Also, whole foods that don’t come with a nutrition label are obviously your best choice; fresh fruits and veggies, good quality meats and healthy fats are whole foods that don’t need a nutrition label.

If there is one ingredient quantity/amount you do want to look for, it would be the amount of SUGAR in a product. Even if a product says “organic” or has few ingredients, if the sugar content is high, skip this product.

Tip #3:   Organic foods are preferred because they are not exposed to the amount of harmful pesticides and herbicides of conventional produce.

When it comes to meat or animal products, look for words such as “grass-fed”, “free-range”, and “wild-caught”.

Tip #4:   Shop the perimeter of the store; this is generally where you will find the healthier quality foods. The inner aisles of the store will generally contain the most processed, pre-packaged and boxed foods.

Tip #5:   Avoid buzz words that are intended to catch your eye. They are misleading and often do not deliver a healthier product. This words include: Diet, Zero-Calories, Calorie-Free, Light, Fat-Free, 0g Trans-Fat and even the words All-Natural, which has a very vague meaning in today’s world.

The 7 most dangerous food ingredients to avoid:

1) Artificial Sweeteners – This will include sucralose, aspartame and saccharin. They are found in many zero-calorie drinks and the blue/pink/yellow packets on diner tables.

2) Synthetic, Man-Made Fats – Trans fats, partially hydrogenated oils, vegetable oils, canola oil.

3) Artificial Flavors – Typically labeled as “artificial flavoring”.

4) MSG – Monosodium Glutamate is known as an “excitotoxin” that causes brain-chemistry problems and brain cell death.

5) Artificial Colors – These include the blue, red, yellow dye’s added to many foods.

6) High Fructose Corn Syrup – See below.

7) Preservatives – BHT, Sodium Benzoate, Sodium Nitrate, Sulfites and many other chemicals that are toxic to your body and raise cellular inflammation.

Finally, it is hard to look for GMO foods on labels because North America is one of the only countries in the world that does not require food companies to label GMO ingredients; however, some companies have taken the initiative to self-label that their products do not contain GMO’s.

Some of the highest concentrations of GMO food crops in the world are found in corn and soybeans. For this reason you want to avoid almost all products that contain corn, high fructose corn syrup, soybeans and soybean oil unless labeled organic and non-GMO

During the winter months your immune system is working harder and your body is spending more energy to stay healthy.

Use this alkalizing tea to keep your immune system running on all cylinders or to boost healing time from a cold or sinus infection!


  • Steeped/Hot Organic Herbal Tea (this is really left to your preference, I think black tea goes best)
  • 1/2 Organic Lemon (Squeezed)
  • 1 Spoonful of Raw Honey (If not using raw, then do not use honey).
  • 1 Tbsp of Raw Apple Cider Vinegar (Bragg’s brand is best)
  • 2-3 Slivers/Slices of Ginger Root (cut and mashed)

Drink a glass before bed or as needed to reduce inflammation, help sinus infections/sore throats, and to alkalize your body!

In Health,

Dr. Zac Cole


When embarking on our Advanced Cellular Healing Nutritional Program, it can require a little planning to make sure that you are receiving enough nutrients in your daily diet.

One of the things I find easiest to do (especially with a busy schedule) is to blend the most nutritious Superfoods into one smoothie that I call my Superfood Green Drink.

This is great for people who don’t have time or the desire to prepare traditional meals. It also ensures that you are receiving the foods necessary to alkalize and energize your body!

Here’s what I cram into my smoothie:

  • Kale (3-4 leafs)
  • Broccoli (4-6 florets)
  • Spinach (one large handful)
  • Wheatgrass
  • Broccoli Sprouts
  • 10 oz bag of organic frozen berries (I use half a bag)
  • Banana
  • Granny Smith Apple
  • Kiwi
  • Apple Cider Vinegar (2-3 tablespoons)
  • Grated/Sliced Ginger Root
  • Avocado
  • Chia Seeds (1 tablespoon)
  • Flax Seeds ( 1 tablespoon, freshly ground)
  • Hempseeds ( 1 tablespoon)
  • Coconut Oil (1 tablespoon)
  • Raw Honey (1 spoonful)
  • Stevia (as desired to sweeten)
  • Ice

Blend together in large food processor such as Ninja or Vitamix (these will pulverize the food and leave no chunks). Regular blenders are okay too, but you might have to use lesser amounts of each ingredient if the blender isn’t large enough; also, there will be more chunks.

This super smoothie is loaded with the top nutrient-dense veggies, anti-inflammatory foods, and tons of healthy cellular-regenerating fats.  The fruits, apple cider vinegar, and raw honey make it taste great too!

*Note* You do not need every single ingredient to make this smoothie; things like broccoli sprouts and wheat grass are difficult to find. As long as you have the majority of items this will be an amazing, healthy addition to your diet.

Drink 8-24 oz per day. I would recommend one glass in the morning and one about 1-2 hours before bed as a minimum; especially if you are already not consuming enough healthy fats and raw green vegetables. It will last in your refrigerator for 24-48 hours.

This is a great addition to your current diet and is Advanced Cellular Healing Diet approved. If you are on the diabetic program, omit the banana, kiwi and honey until your initial 3-month sugar-free period is over.

Bottoms up!

Dr. Zac Cole