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Calcium Foods & Vitamin D for Healthy Teeth

What do your teeth tell everyone about you and your diet? First of all, humans do not have carnivore teeth, so we were not meant to shred apart raw meat as our main diet likes wolves do; furthermore, we do not have grass-grinding teeth of herbivores like cows either. Of course, we do not have vampire teeth or we would be meant to be in vampire movies! haha We have omnivorous teeth meant to eat a wide variety of foods from herbs to fruits to vegetables to meats.

Humans are the greatest opportunists, not only eating foods from all regions of the earth, but also the only mammal that can successfully live in all temperate zones and survive, if not thrive. Our teeth are used to chew up food (there are writings attributed to the benefits of chewing enough/properly!) and are considered a source of power in ancient cultures. People who dream of their teeth falling out generally have had an issue of “power loss” or loss of control in their life–I actually experienced this once… very unnerving!

What we can eat is one thing, but what we *should* be eating depends a lot on our genetic heritage. I have Native Indian blood in me, so am prone to diabetes and therefore function better on a diet rich in vegetables, nuts and seeds, with some fish (or lean meats) and fruits (especially berries). A healthy diet not only is good for our bodies, but also our teeth.

Our teeth tell us, and others who see us smile or talk, if we’ve had too much fluoride (fluoride eventually leaches out calcium from our teeth and bones, making them weak, and will put white spots on our teeth and skin–search “fluoride poisoning teeth” on google to see pictures), or too much sugar (I talked with a lady the other day with half her teeth gone, and the other half brown and rotting, due to a lifetime of eating sugary and other unhealthy foods), or too much–or not enough–of “whatever” that could affect the health of our teeth.

Just avoid foods that are bad for you, and focus on the ones that promote health.

Calcium for teeth and bone health

Most people automatically think milk or dairy products are the best source of calcium for our teeth’s strength and health, and they are a decent source for some, but a good many foods exist that are much higher in calcium than dairy, plus some people are allergic to dairy. Not only that, but the calcium in milk is only absorbed by the presence of vitamin D, which is artificially added to milk. There are actually a lot of sources of foods (whether alone or combined) that have high amounts of calcium. Here are a few…

White beans
Canned salmon
Dried figs
Bok choy
Collard greens
Blackstrap molasses
Black-eyed peas
Oranges (or fortified orange juice)
Turnip greens
Sesame seeds (if you use unhulled raw sesame seeds they have, ounce for ounce, more calcium than about any other food on earth!)

Food combining is important if you want to get vitamin D. Aside from getting enough sunlight for a healthy dose of vitamin D, try eating these foods with the above calcium-rich foods at the same time for adequate calcium absorption. Here are the vitamin-D foods list…

Vitamin D foods for bones, teeth, and hair

Shiitake mushrooms (and other medicinal mushrooms)
Button mushrooms (or other common mushrooms)
Sockeye salmon
Cod liver oil

Of course, a couple of the foods above overlap with calcium foods, so if eaten each week can help promote strong bones and teeth; and again, sunshine is also one of your best natural sources of vitamin D.

Help your teeth (and your weight loss) by eating healthy!

Let us know below if you have anything that has helped your teeth through diet…

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My Favorite Keto Recipes – Very Low Carb

I am just off of the 3-week jaunt of a ketogenic diet (high fat, medium protein, very low carb–to stay in ketosis) and I have to say that felt really GREAT on it! I had more energy, less brain fogginess, and it curbed the hunger. I mention these things in comparison with the vegan diet, which after 5 days I was done, because I stayed too hungry.

In a minute I will share some of my favorite recipes with you!

I’m talking about biscuits and gravy, yum yum! Plus fat bomb snacks, and my-oh-my, keto buns (yes, you can have cheeseburgers and sandwiches on a very low carb diet! Woo hoo)!

And please don’t forget the chia seed pudding (I will share three of my favorite versions of this with you!), which in my opinion is one of the best and easiest dessert recipes that I’ve ever made, and I still plan to eat this 2-3 times per week!

I have to say that the ketogenic diet has been one of the best things I ever did, except for the diuretic response, which causes constipation (I know, I know, TMI!).

But I didn’t go on the ‘keto diet’ for weight loss…

I did it to see how I felt in comparison to eating carbs, which I noticed were making me fatigued and giving me an insulin response, blood sugar wise (my body is prone towards type 2 diabetes, although I stave off symptoms through a healthy diet and all the weight I lost).

I have noticed right away that these carbohydrates are, in just two days of being off the ketogenic diet, making me feel so tired, sleepy, fatigued, brain-foggy-like, and with no energy. I had to lie down and take a nap earlier because I ate a sandwich! I also could not focus without coffee this morning due to eating a ½ banana and a couple strawberries for breakfast. This is not good!

So even though I will add energy-improving and good-brain-functioning KETONE producing foods to my diet through things like extra virgin organic coconut oil, I will not have to remain in ketosis to enjoy those benefits (so they say).

So I’ve learned that carbs are the enemy

At least this is true for me. Carbohydrates really weight me down, mentally, energy-wise, and literally with weight gain. This might be true for you too?

I’m figuring that a low-carb diet is the way to go for me… not very low carb because I do NOT want to be in ketosis due to the bound-up intestinal issues it was causing, despite everything I tried (eating more coconut oil, drinking at least a gallon per day of water, eating more fiber, eating less fiber (especially nuts), adding more chia seeds to my diet, etc.).

But I will keep medium-chain-triglyceride fats like coconut oil (studies are showing it helps prevent Alzheimer’s too!) because I feel better when they are higher in my body rather than my system relying on just glucose for fuel.

I always recommend trying different things to see how your body responds, and what is HEALTHY for you, because everyone’s bodies are different. Your body may respond in an opposite way than mine.

Elimination diets, and finding out what you are allergic to (or not) is also important in personal health.

Anyway, these keto recipes are exactly what fits the bill for me, so I will keep them in my diet. Plus they are delicious! I will also keep *some* carbs in my diet because I believe fruit is good for you (just in small amounts, and with other foods rather than alone).

I think you will enjoy these recipes… the keto buns are especially versatile as bread, and incredibly easy. Believe me, bread is the ONE THING I’ve never been able to master, and these are fantastic, without any kneading or yeast—and they are fast to make.

Then the biscuits and gravy… OMG!

Oh, the fat bombs… and the chia seed pudding, don’t forget the chia seed pudding!!!


Please share your favorite ketogenic recipes below!

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Keto Recipes

These are among my favorite Ketogenic diet (ketosis) recipes!

These recipes are very low carbohydrate foods! I wanted to keep this page simple, so do a lot of explaining why I chose to keep these keto recipes in my diet but still NOT be on the ketogenic diet on my other page here.

Fat bomb (mix n freeze dessert):

2 tbsp peanut butter
1 tbsp cream n oil
1 tsp cocoa
1/4 tsp Allspice
4-5 drops stevia

I mixed and flatten into several rounds on wax paper, fold into a baggie, and freeze. You could add a popsicle stick for ease in eating! (unsure where I found this one along the way, but it’s delish and fast!)


1/2 c parts coconut flour
1/4 c part almond flour
Salt, baking powder, oil
3 eggs
Mix, pat into balls and  bake 400 degrees for 20 mins or until done (if I find the original recipe of where I got this I will provide it later, sorry!)


Cook sausage, add 2 Tbsp arrowroot to grease, stir in coconut milk (or any milk), caraway seeds, sage, pepper flakes (optional), salt and pepper to taste

Chia tapioca pudding:

1/2 c chia
2  cups unsweetened milk
1/2 tsp vanilla
1/2 dropper liquid stevia
dash of salt

Mix well and refrigerate at least 1 hour. Best between 6-8 hrs. Will keep a few days (mine doesn’t last that long!)

Better Chia pudding:

Same ingredients as above, but use full fat coconut cream or coconut milk and 1/3 cup chia seeds. Top with cinnamon before serving (or on top while ‘setting’ in fridge).

Strawberries and Cream Chia Pudding:

Same ingredients as “Better chia pudding” recipe above, except mix in sliced fresh strawberries. I swear this is so yummy–but beware, it is NOT low carb due to the strawberries!


Keto buns – so easy bread!

Here are the ingredients, but I have provided the original link at the bottom because they have tons of pictures and explanations that you should probably see! I made 8 buns with this recipe instead of 10, but as per below they are only 4.3 net carbs each!

Ingredients (makes 10 buns):

Preheat oven 350 degrees F.

Dry ingredients:
Wet ingredients:
  • 6 large egg whites
  • 2 large eggs
  • 2 cups water (boiling or lukewarm depending on the method – see intro)

Mix dry ingredients, add in wet ingredients, blend, form into buns, add seeds on top (press into buns), bake for 45 minutes (or until done in middle and browning on top).

See all the tips and substitutions on the original link below.

Let me know what your favorite keto recipes are below!

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Amino Acids and Fatty Acids Levels in Low Carb Diets

Metabolism and weight loss often go together, but weight loss due to a very low carbohydrate diet can alter bodily levels of amino acids and fatty acids. Although a very low carb diet can protect individuals against becoming obese, the serum metabolic profiles of individuals may need to be monitored to see just how this process works.

A study was done by Y Gu, A Zhao, et al., at the Center for Translational Medicine, and Shanghai Key Laboratory of Diabetes Mellitus, in Shanghai, China to investigate the effects of an 8-week period using a diet very low in carbs for obese patients; their serum metabolic profiles were examined in the process.

The intervention diet, involving very low carbohydrates, resulted in weight loss an “significantly decreased homeostasis model assessment-insulin resistance.” Metabolites were identified and attributed to “fatty acids, amino acids including branched chain amino acids, amines, lipids, carboxylic acids, and carbohydrates in obese subjects compared to healthy controls.”

Differences in females and males were observed in the results, and the three things that increased in the obese patients (compared to normal/healthy subjects) were:

amino acids
fatty acids
carboxylic acids

Because the serum metabolites were at increased levels after the very low carb diet, the researchers suggested that the health benefits associated with the low carb diet was associated with the impaired metabolism of the fatty acids and amino acids.

The diet also induced “significant metabolic alterations independent of the obesity-related metabolic changes,” which involved the oxidation and inflammation processes.

The results of the diet and testing showed that after the very low carbohydrate diet, there were “favorable shifts in fatty acids and amino acids … in obese subjects, which should be considered biomarkers for evaluating health beneficial effects” of these kinds of diets.

This is good news for obese people who need to lose weight and improve health since low carb diets are shown to help in this capacity.


The author of this story (Sharon Cornet) is a freelance contributor to National Nutraceuticals’ online news portals, such as Amino Acid Information Center at and, as well as and (most of these articles are posted in multiple locations with permission).

2015 copyright Sharon Buydens


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Part 2: How to Change Bad Habits, by Substitution – FOOD

In Part 1, we covered the SELF-TALK aspect of how you can change bad habits via substitution. Today we cover food, something we all must do, but sometimes abuse. Weight gain and unhealthy practices can be remedied. Using substitution to change bad eating habits into ways that can help people lose weight, or become healthier, is a snap!

Compare these two scenarios:

Scenario 1: Cut sugar completely out of your diet. Seriously, cut it out altogether. Then you go to the grocery store and see a cheesecake in the deli that is calling your name, but you *have* to resist it, because after all, your new goal is before you… but… that cheesecake… Oh My God! It looks sooooo good! Just a bite… you buy it and later eat not just one, but TWO pieces!

Scenario 2: Substitute all purchased ready-to-eat sweets/junk food with something healthy and homemade. If you see a cheesecake in the grocery store, purchase the ingredients to make a healthier alternative. Use stevia or Splenda or another natural sweetener with a diabetic recipe for cheesecake (believe it or not, some of these can taste delicious!). Enjoy a piece, and remember to drink water with it so you don’t overeat!

Avoid tee-totaling: abstinence rarely works to change bad habits

Total avoidance and tee-totaling is like abstinence… it rarely works unless you have a super strong will that is made of iron. Most people do not. Substitution, as you see, is a more forgiving way to change bad eating habits, because it helps you develop new habits to REPLACE them.

Replacement is substitution. That way, you are not feeling left out while everyone else is eating things. After a while of this, you will find your diet is more fulfilling, and you can change bad eating habits into better ones.

Some people have migraines or pain associated with their diet, due to unrealized food allergies, or similar. Consider substitution in this area as well by reading Julie Daniluk’s book: Meals that Heal Inflammation: Embrace Healthy Living and Eliminate Pain, One Meal at a Time.

If health is your goal, consider this book for great substitution diet ideas – Susan Smith Jones’ book: Health Bliss: 50 Revitalizing NatureFoods & Lifestyle Choices to Promote Vibrant Health

Substitution of new in place of the old can help us change bad eating habits

Substitution is great for things like losing weight or becoming healthier, where we can choose wiser choices like substituting smaller plates for larger ones, eating brown rice instead of white rice, whole wheat flour instead of white flour, natural sweeteners like agave nectar or stevia instead of white sugar, fruit instead of desserts, or raw vegetables instead  of lifeless-overcooked ones where the vitamins have been boiled out of them.

This way we can feel we are getting something and not denied the delicacies and wonderful enjoyments of the world. We can easily change bad habits of eating junk food by substituting fruit, and vegetable snacks for chips, candy, or soda pop.

For people wanting to eat healthy, or even a raw food diet, by substituting raw foods for junk food, consider Jenny Ross’ book: Raw Basics.

See Part 3: How to Change Bad Habits, by Substitution – EMOTIONAL ISSUES


The author of this story is a freelance contributor to National Nutraceuticals’ online news portals, such as Amino Acid Information Center at and, as well as and (most of these articles are posted in multiple locations with permission).

2015 copyright Sharon Buydens

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Part 3: How to Change Bad Habits, by Substitution – EMOTIONAL ISSUES

In Part 1 (SELF-TALK), and in Part 2 (FOOD), we covered how to deal with these issues via the concept of substitution—substituting one thing for another in order to change bad emotional habits into good habits. In this last part of the series we will discuss emotional issues.

So how does one substitute emotional issues? Instead of trying to deny your feelings, or emotional state, or call a duck a platypus, or vice versa, you can deal with them honestly, and directly. Admit if you have a problem. Talk about it with a professional, trusted friend, or family member.

Next simply find alternatives—substitutions—to the BEHAVIORS that have been getting you into trouble, so you can develop new habits that will change bad emotional habits already wreaking havoc in your life.

Substitution to change bad emotional habits/issues and other problems too

Substitution is better than quitting something “cold turkey” because it joins us with SOMETHING rather than the feeling that we are left with NOTHING.

Many addictions, whether it is caffeine or smoking or overeating, can be solved by substitution. For instance, smokers often substitute food (or vaping in excess, because of the hand-to-mouth connection) when they try to quit smoking, and wind up gaining weight; but it does not have to be this way.

Substitution to change bad emotional habits into new ones can work by utilizing the opposition principle… just start focusing on doing the opposite if there is a need to develop new habits regarding things like:

– overeating
– laziness
– overeating
– anger
– hatred
– bigotry
– self-righteousness
– lust
– unhealthy sexual practices
– spending money
– sickness
– sorrow
– evil
– fear
– pride
– lack of exercise
– temper
– depression
– an unruly tongue

These emotional issues above are just to name a few. These supplant (crowd out) our true/highest selves. Real transformation to change bad emotional habits can occur through substitution. Start small, and let it grow over time. Just keep being conscious to add more substitutions into your life as time passes each day.

If selfishness is a problem, then change bad emotional habits in this area by consciously choosing something self-less to do instead.

Do it again, and again, until it becomes second nature. Then you will have developed a new habit.

For problem areas such as anxiety, teenager issues, or money problems, consider Richard Carlson’s three books:

Don’t Sweat the Small Stuff–and it’s all small stuff (Don’t Sweat the Small Stuff Series)

Don’t Worry, Make Money: Spiritual &∓ Practical Ways to Create Abundance andMore Fun in Your Life

Don’t Sweat the Small Stuff for Teens: Simple Ways to Keep Your Cool in Stressful Times (Don’t Sweat the Small Stuff Series)

Also there is a variety of resources on additional topics for self-transformation here at Hay House.


The author of this story is a freelance contributor to National Nutraceuticals’ online news portals, such as Amino Acid Information Center at and, as well as and (most of these articles are posted in multiple locations with permission).

2015 copyright Sharon Buydens

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Part 1: How to Change Bad Habits, by Substitution – SELF-TALK

Do you need to change bad habits? Create new ones? Our flaws and weaknesses can include a host of problems in our lives because we seem to fall back into old grooves that keep us running on the same tracks, over and over, and over again. In order to change bad habits into good ones, try using the concept of substitution!

First of all, we must watch our linguistics—the words we say to ourselves in self-talk. “I’m fat,” or “I hate that about myself,” or “I don’t like it,” or the infamous one, “I can’t,” are all self-defeating terms that can reinforce habitual behaviors. In order to change bad habits we must all recognize that we do it, and then catch ourselves when it happens, and begin saying things like, “I’m beautiful,” or “I am changing that about myself RIGHT NOW,” or “I can get over it,” or “I CAN try!”

Substituting negative phrases or words by inserting new, better and more positive terminology can boost our egos, give us a new confidence, and realign our old patterns into new ones. Remember to say it out loud whenever possible!

Say, “I am thinner and thinner!” or “I am healthier every day!”

Substituting good habits to change bad habits is like turning on the light!

Remember, that with substitution we are not just trying to force the darkness in our lives to leave just by willing it. We don’t walk into a room and tell the darkness to go… no! We simply turn on the light!  This is like simple physics.

Don’t try to “get rid of” or “quit doing” or “kill” or “die” or “change” anything. Shine the light within yourself by substituting something positive for what is/was negative – when the life or light is there the law will work.

It is a law of physics that we can turn on the light, but you cannot turn on the darkness! This law can be used symbolically as well… that light must fill the darkness, and not the other way around, give us power over the spiritual or emotional or physical darkness in our lives. This way we can count on a positive way to change bad habits and eliminate them from our lives for good.

Transformation to alter our bad habits into good ones is merely in the small steps that we take all day long… to reinforce the concepts, first, linguistically, and then take advantage of opportunities to follow through.

Changes in the food we eat or the diet plan we keep is no different than changing any other part of our lives.

Small steps…

TALK ABOUT substituting healthy fats for bad ones with other people

SAY OUT LOUD that you are drinking more water instead of eating second portions

EXCLAIM that you are enjoying the food you eat instead of feeling guilty!

See Part 2: How to Change Bad Habits, by Substitution – FOOD


The author of this story is a freelance contributor to National Nutraceuticals’ online news portals, such as Amino Acid Information Center at and, as well as and (most of these articles are posted in multiple locations with permission).

2015 copyright Sharon Buydens

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How to Eat to Reduce Cholesterol Forever

The Centers for Disease Control and Prevention (CDC) statistics show that 33.5% of the total population (71 million Americans) suffer from high cholesterol. Less than half of these are treating the problem at all, and continue to exasperate the problem by eating poorly, while only one-third have it under control. Why is that, and how can it be overcome?

Of course, be sure to check with your doctor before you change your diet too radically, but making HEALTH your primary goal, rather than just “reducing cholesterol” is almost guaranteed to work wonders in your life on many levels regarding health. As far as cholesterol itself goes, eating good fats vs. bad fats are typically the solution to the problem, but it also includes ensuring you have enough fiber in your diet, and that enough heart-healthy foods (like plant foods) are eaten, along with getting proper exercise.

Risk factors for high cholesterol

lower cholesterol
Diet – #1 factor for high cholesterol

Risk factors for high cholesterol can be linked to any one or more of these problems:

Poor diet
Lack of exercise
High blood pressure
Family history of heart disease

Except for family history (genetic issues you should be aware of in your family), smoking (a choice), and in some cases Type 1 diabetes (type 2 is often preventable via diet), the rest of the risk factors are almost entire caused by the one factor at the top of the list: POOR DIET.

The risk for having all the other “risk factors” go up exponentially if one eats an unhealthy diet. One is not the indicator for another risk factor, directly, but this inexhaustive list often goes hand in hand with unhealthy eating habits. With that said, let’s discuss cholesterol specifically…

Good cholesterol and bad cholesterol

The main cause of bad cholesterol levels is not a usually lack of cholesterol-lowering medicines or medical treatment, but poor continual food choices on the part of the people with the problem. If you are ready to take responsibility for your heart-health, so you can avoid heart disease (a leading cause of death in the United States), then you are one step ahead of half the population.

There are two types of cholesterol, the “bad cholesterol” being LDL cholesterol, and HDL being the “good cholesterol.” One way to remember which cholesterol is which is easy… think of the “L” in LDL as the cholesterol you want to remain Low, and the “H” in HDL cholesterol to remain High. In order to reduce LDL cholesterol levels and raise HDL it will take a few changes in how you eat.

The average adult American has a total cholesterol level of 200 mg/dL, but realize that this number is actually borderline for high risk. Doctors would just prescribe statins and other drugs, but it covers up the problem and treats the symptoms only, it does not solve the source the problem—unhealthy foods!

Unless your health is beyond your control, and you should be in a doctor’s care, then food can be your medicine. Even if you are on medications, you can still choose to eat healthy in the meantime while you get your cholesterol under control.

Foods that lower cholesterol

Some of the foods that lower cholesterol include almonds, and oatmeal. Eliminate trans-fats from your diet altogether, if possible. Here are some suggestions:

Flax seeds—ground seeds are far healthier than whole, since whole seeds just pass through your system, but does not deliver the nutrients you need.

Whole grains (avoid white flour, white rice, and sugar like the plague), and 100% whole wheat, brown rice, and other seeds add fiber to your diet while also lowering cholesterol.

Garlic has cholesterol-lowering effects.

7-10 RAW almonds or walnuts per day.

Oily cold-water fish, like salmon or trout or tuna 3-5 times per week and avoid red meats. If you do eat other meats, try to keep it at no more than 4 ounces a few times per week.

Fruit with the skins on add fiber and nutrients, and they also make great snacks to substitute for unhealthy snacks like potato chips, which can raise LDL cholesterol.

The soluble beta glucan fiber in oatmeal has been shown in studies to lower cholesterol.

Eat colorful vegetables, and plenty of them (raw is best when possible). This should be the main staple to your diet. They have fiber, the different colors each have different forms of nutrition (so eat them in balance), plus have fiber and phytonutrients (plant chemicals that help prevent disease).

Beans also are high in fiber and protein, and can help lower cholesterol.

Try more salad and less dressing. Salad dressings are loaded with bad fats (and therefore represent bad cholesterol for you), sugar, preservatives, and are not necessarily good for you. Consider drizzling extra-virgin olive oil and vinegar and herbs instead.

Avocados are high in fat, but it is the good fat that raises HDL cholesterol, which helps reduce LDL cholesterol. They are high in oleic acid (a monounsaturated fat), plus beta-sitosterol (suppresses cholesterol absorption). They also help your body increase the absorption of antioxidants, which help fight disease.

This list is just a place to start. Please continue to ask your doctor and make small every day changes to your diet to improve your overall health and you’ll find that cholesterol levels will go down as long as you are consistent (the key to success!).


The author of this story (Sharon Cornet) is a freelance contributor to National Nutraceuticals’ online news portals, such as Amino Acid Information Center at and, as well as and (most of these articles are posted in multiple locations with permission).

2015 copyright Sharon Buydens


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Common Sense Weight Loss 101

Lost Weight Fast is our dietary supplement that can help you lose weight 2-3 times as fast!

That, along with our weight loss program guide – Common Sense Weight Loss 101  (copyright 2015) – can show you how to shed the pounds and keep it off long term. This guide, for developing a personalized program tailored for your specific needs in weight loss, is coming soon!


STEP 1 – Weight Loss Plan

And then move on to:

STEP 2 – Diet Plan

Once you are done with that, and are ready to add in additional features, you can do this:

STEP 3 – Weight Loss Program – or – COMMON SENSE WEIGHT LOSS 101 (this page)

Keep watch and remember to bookmark this page!

Sharon Buydens
President – Dragonfly Essential Products

lose weight fast
Dragonfly Lose Weight Fast


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