Eat Your Way to Look and Feel Beautiful


“Healthy and Happy Travel Together.” ~Tam John


How Food Can AGE You

(AGE-iNG isn’t the same as Aging)

High Vibe Happy Food will Super Charge You

Photo by Andrea Reiman on Unsplash

Photo by Andrea Reiman on Unsplash


AGE-ING:  Advanced Glycation End Products (AGEs)

Without getting too ‘sciencey’ here’s what happens when you consume too much sugary food and beverages: The blood sugar (glucose) reacts with proteins resulting in ‘sticky proteins’.  Cells, the energy creation centers in your body, and sticky proteins aren’t able to communicate.  Those ‘glycated’ cells bind together, become cross-linked, begin to harden. ‘AGE-ING’ occurs.  Think of how a nice soft piece of bread, when toasted becomes hardened and crusty.  This analogy is a picture of what happens to cells and skin in the ‘AGE-ING’ process.  The implication for tissue damage from these proteins (called AGEs) is far reaching.  They bind to collagen; set up inflammation in joints and organ tissues; create arterial plaque; can impede the urinary tract as they become hardened; skin thickens and is more prone to wrinkles; and the kidneys are burdened because they have to filter the glycated proteins. 

Three tips to minimize Advanced Glycation End Products (AGEs)

1. Make it your mission to eat real whole nutrient dense food real the vast majority of the time.   ‘Healthier’ versions of cake, cookies, pasta, chips, crackers and the like are still processed and nutrient content doesn’t hold up to what a whole food will do for your body and aging experience.  When you are leaning to more of these processed foods consider how else you may find more sweetness in life.

2. Engage Truly Healthful Swaps: Rather than the ‘healthier’ versions of commercial baked and processed foods that will still spike your blood sugar and tip the glycation process, choose more seasonal root vegetables; winter squash;  soaked organic wheat berries baked in casseroles, used as a side dish or on salads.  Choose sprouted organic ancient grain flours for baking. Minimize these treats to special occasions. 

3.  Tune in to your digestion.  The legendary truth good digestion is the basis of all health (Hippocrates said it first) is steadfast.  Belches, bloating, burps, GERD/acid reflux, sour stomach, flatulence or other digestive troubles are your body telling you something is amiss with your food and function.  Even healthy food is problematic when digestive function is off track.  Don’t squelch stomach acid. You need stomach acid to digest proteins.  Find out what is going on and squelch the root of the issue. When you work with me, you receive informed guidance to super charge you and get back on track. I give you a free 15 minute conversation to discuss your symptoms and find out if my approach feels good for you.

Personal Note reflecting health expansion is a journey: We never really arrive at ‘healthy’ and stop. In my own experience, I recently had some flair up of symptoms. I followed my own guidance and listened to my body to find out what was going on. I got tested with HTMA and was amazed how the results tied exactly to the symptoms I was experiencing.  For a short time I stopped eating a few foods in my regular rotation considered healthy (like kale, broccoli, avocados and a few more). They have certain properties that I needed to avoid for a little while to get back on track.  I added some other foods in larger quantity with properties to restore function; and made a couple of supplement adjustments.  In a very short time, the symptoms diminished and then disappeared to bring me back to reintroduce the foods previously removed. 

Don’t put up with feeling poorly. You are designed for wellness. The assessments and evaluation I provide gives you wise guidance. When you work with me you can get informed about what’s going on with you and feel better! Plus it tastes good!

High Vibe Food to Super Charge You

Two basic principles to choose healthfully:

  1. Quality matters. Choose organic whenever possible.  Many food crops are sprayed with dangerous chemicals that disrupt healthy detoxification and burden your system.  Look beyond marketing claims on labels and read what is in it. Consider environmental inputs of how the food was raised or produced.

  2. Not all healthy food is healthful for everyone.  One diet isn’t right for everyone. Implement new foods slowly and listen to your body!  A Fresh Wellness Mindset offers a simple do at home self-test to find out if suspect foods are healthful for you. For more in-depth evaluation take Tam up on her free 15 offer to learn about the evaluation and assessments she offers.

High Vibe Foods to eat often: 

Pesto: By far one of the best ways to get greens in your diet, pesto is a Super Food. Pesto is extremely versatile and easy on digestion. Mix and match the greens or herbs. If you are dairy or nut free then leave them out and the recipe still works.  Personalize EatRight-Live Well’s pesto recipe for your wellness. Pesto isn’t just for pasta!

Wild Fish: This isn’t fish that likes to party! HAHA Wild fish has been raised in its natural habitat, either the ocean or fresh water lakes and streams. It is loaded with minerals, zinc, selenium, iodine, omega 3 fats, protein and more good nutrition to fill nutrition gaps in your food life. When fresh fish is out of season, look to wild frozen fish. Seafood Watch and NRDC are good resources to guide you to great choices. Cooking fish in parchment (recipe here) may be on of the most delicious and nutritious ways to prepare a healthful satisfying meal.

Fresh Veggies: Choose lots of colorful non starchy veggies. Rather than counting cups of veggies consumed, I like to eat them at all three meals. Balance your plate with quality protein the size of your palm and the rest veggies. Restriction is off limits in my philosophy so include allowable (will not upset or make you ill) occasional whole grains, potatoes and even pasta and bread (like sourdough) in small serving sizes.

Maca:  Used for thousands of years as an adaptogen (helps the body deal with stress), energy, vitality and recovery. I use maca to make a latte-type beverage with coffee, almond milk, maca and whisk it all up to frothy delicious-ness. Good in tea, sprinkled on granola and in baked goods too.

Rice Bran:   Known to be high in vitamin B1/thiamine which is associated with increasing the effectiveness of thyroid hormone upon metabolism, immune system, diabetic pain, inflammation of nerves, colitis and diarrhea, vision problems, improving athletic performance and more. I use it like maca.

Berries:  “Fresh berries are bursting with the finest nutrition. Stocking up on whole fresh organic berries when in season and freezing in small packages is a great way to be food ready… can be added to yogurt and smoothies easily [or enjoyed all by themselves].” (John, 2018).

Green tea: Loaded with antioxidants, and one of the only sources of L-Theanine (an amino acid that promotes relaxation and bringing anxiety down); green tea is also rich with and alkaloids, green tea is packed with vitamins A, D, E, C, B, B5, H, and K, manganese and other beneficial minerals such as zinc, chromium, and selenium. Enjoy it cool or warm. Although green tea contains caffeine, it is more relaxing than other sources of caffeine for me. I can drink it in the evening and still fall to sleep easily. Your results may differ.

Applied Beauty

To magnify inner beauty, choose skin and beauty products like you do food. Read labels and avoid long unpronounceable names which, like chemicals in food create a burden for your body. Your skin is your largest organ. What you put on your skin is quickly absorbed into your bloodstream.

Chia Seed Facial:

Chia seeds, known for health benefits like their omega-3 fatty acids, anti-oxidants, protein and fiber make a great facial mask.

  1. Grind 2 Tbsp organic chia seeds in a coffee grinder.

  2. Combine with 3-4 Tbsp purified water until it becomes gel like.

  3. Add 2 Tbsp organic argan oil.

  4. Apply to a clean face. The mask is going to be ‘globby’. Pat it on and expect it to be uneven. It may feel like it will slide off. It won’t if you follow step #5. Your whole face will still benefit. And next time you do this the mask will ‘glob on’ to other areas of your face. Yes, you will look like an unfavorable sea urchin but it is worth it!!

  5. Sit down and put your feet up for 10 minutes. Let your head rest back. Close your eyes. Feel yourself breathe.

  6. Gently rinse with lukewarm water and finish with a splash of cool water.

  7. Moisturize as normal.

Feel firmer skin, lifted and smoothed naturally!

Please come back soon to this dynamic page for more inspiration to Super Charge You and Eat Your Way to Beautiful.

Until then EatRight-LiveWell with Me, Tam John


John, T. (2018). A Fresh Wellness Mindset: Personalize Your Food Life & Find Your Truth about Gluten. CreateSpace Independent Publishing Platform. North Charleston, SC.

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According to Gray L. Graham, BA, NTP, Founder of the Nutritional Therapy Association, Inc. & Author of Pottenger’s Prophecy, How Food Can Reset Genes for Wellness or Illness….

"A Fresh Wellness Mindset is a refreshing and needed addition to the myriad of books written on the subject of nutrition and wellness. So many authors of nutrition take the position that they have discovered the one way and that their way is the only way. ...... Tam John’s book is, on the other hand, a guide to self discovery that will lead her readers to the diet that works for them. No more “diet of the month” approaches here. Tam carefully explains the nuances of important topics… “ Read Mr. Gray Graham’s full book review here