• No! 100 calories of cookies affects your body differently than 100 calories from an apple. The same number of calories from different foods affects the cell membrane and mitochondria very differently. The quality of the foods and beverages that you consume should be prioritized before the number of calories they contain.
  • This depends on many variables including activity level, frequency of meals, food quality, the quantity of food at each meal, lean muscle tissue, food combinations, genetic factors, stress, and hormonal balance. So, there is not a magic number of calories that everyone should eat. The goal is to focus on the quality of the calories, rather than the quantity.
  • Saturated fats can be good for you; like most foods, it depends on the quality of the saturated fats. Extra virgin coconut oil is a healthy fat that is great for digestion, acid reflux, hair, skin, and nails. Another important function of saturated fats is that they give integrity to the cell wall, so that nutrients from our foods can flow into and out of the cell, allowing the mitochondria in the cells to get the fuel they need to fire up our metabolism.
  • We recommend Nordic Naturals, which is highly tested. Vitamin A toxicity has to do with ratio of A to D. Poor quality Cod Liver Oils are high in Vitamin A. Nordic Naturals Cod Liver Oil has a balanced ratio between vitamins A and D. We recommend the orange flavor for taste.
  • Skin problems can emerge for many reasons. Most of the time, improving skin problems comes down to cell health. Eating less processed foods will help the cell membrane remain healthy. pH balance is also important; acidity can cause inflammation, which can lead to skin issues. Poor digestion can also be displayed through skin problems. Strategies to improve these areas include eating healthy fats, eating plenty of greens, more whole foods, and more alkaline foods. Staying properly hydrated and being aware of the products that you put on your skin are also important tips.
  • The important aspect to note about cholesterol is that we should strive for a balanced cholesterol profile, not simply low total cholesterol. If your cholesterol profile is too high, start by incorporating these habits: take one tablespoon of Cod Liver Oil every day, along with two tablespoons of ground flaxseed or chia seeds; consume more vitamin C through foods such as berries, oranges, watermelon, broccoli, kale, and sweet potatoes; start eating higher quality foods rather than processed foods; aim to drink 6 to 8 ounces of water per hour; move your body daily; and get a good night’s sleep.
  • Cholesterol is necessary for the production of CoQ10, which is a coenzyme that is involved in energy production of the cells, and is extremely important for heart health. Statin medications are prescribed to lower cholesterol levels, however, they also block the production of CoQ10. If you are taking a statin medication, you should also be taking a CoQ10 supplement in order to produce this necessary coenzyme.
  • Find ways to reduce your stress level. Stress increases cortisol production, which decreases production of healing hormones, including testosterone. Get into a better sleep schedule, because your body produces hormones such as testosterone during sleep. Consume omega-3 fats including cod liver oil, flaxseeds, and chia seeds. Increase zinc consumption; zinc is found in chicken, lamb, beef, greens, beans, and oats. Strength training also stimulates testosterone production. Remember, statin medications block the production of testosterone. So if you are taking a statin medication to lower cholesterol levels, see the above question for tips on lowering cholesterol naturally and talk to your doctor about ways to decrease your dosage if possible.
  • Acid Reflux is related to consumption of an acid-forming diet and high stress levels. Consuming more alkaline-forming foods and beverages will help with acid reflux. Adding lemon to your water is an easy way to help balance the body’s pH. Mineral water, limes, pineapple, watermelon, sea vegetables, broccoli asparagus, sweet potatoes, wheat and barley grasses, pumpkin seeds, sea salt, and baking soda are all extremely alkaline-forming foods and beverages. Getting proper sleep, and deep breathing are also ways to balance the body’s pH, which will help with acid reflex.
  • Wheatgrass contains over 90 minerals. It is extremely alkaline, so it helps balance the pH levels in the body. It is great for the immune system, acts as a detoxifier, improves energy and sleep, and increases mental clarity.
  • Frozen wheatgrass bought at your local health food store is going to be pasteurized—losing valuable enzymes for optimal absorption! Wheatgrass tablets have also lost some of the freshness that you receive in flash frozen wheatgrass ice cubes.
  • Start out taking 10 tablets per day for the first month and let your body acclimate to the detoxifying benefits. Taking 2-4 grams per day is recommended as a maintenance dosage for most people (10-20 tablets). It is best taken 20-30 minutes prior to a meal and ideally, you should spread your dosage throughout the day. Swallow (don’t chew) the tablets with water.
  • Aim to drink half of your body weight in fluid ounces. For example, if you weight 200 pounds, try to drink 100 fluid ounces of water throughout the day. Sip on the water throughout the day as opposed to consuming most of it at one time, to ensure greater absorption of the water, for example aim for 6 to 8 ounces per hour.
  • Cod liver oil naturally has a high concentration of Vitamin D, as well as the richest source of EPA and DHA, which are important for brain function. Most adults need 1,000 to 3,000 mg of this per day. Cod liver oil contains 1500 mg of EPA and DHA in one tablespoon, while most fish oil tablets only contain 100mg, which is simply not enough.
  • Organic milk lasts longer because producers use a different process to preserve it in order to meet FDA compliance. According to the Northeast Organic Dairy Producers Alliance, the milk needs to stay fresh longer because organic products often have to travel farther to reach store shelves since it is not produced throughout the country.

    The process that gives the milk a longer shelf life is called ultrahigh temperature (UHT) processing or treatment, in which milk is heated to 280 degrees Fahrenheit (138 degrees Celsius) for two to four seconds, killing any bacteria in it.

    You can find more info here:


    We do not recommend cow’s milk in general—whether organic or non-organic. I would say organic is better since the cows are not given any antibiotics or hormones but plant-based nut milks will be a much better option overall.

  • Whole flaxseeds are not digestible, so in order to receive the nutritional benefits, they must be ground. When purchased already ground, flaxseeds quickly oxidize and lose potency. Whole flaxseeds that you grind yourself are closer to the source and less expensive
  • The two are fairly interchangeable when it comes to benefits, they are both great options that are high in omega-3 fats. Flaxseeds need to be ground for the body to absorb, while chia seeds do not need to be ground.
  • Calcium is important for digestion, movement, structure, and bone health. Great sources of calcium come from almonds, avocados, kale, spinach, wheatgrass, spirulina/chorella, broccoli, brown rice, brussels sprouts, cabbage, carrots, sea vegetables, chia seeds, coconut, oats, millet, figs, walnuts, and goat’s milk.
  • Omega 3 fatty acids are essential nutrients for our bodies. They are many functions of omega 3 fatty acids, importantly cell membrane and brain function. Our bodies don’t produce omega 3’s so we need to get them through our foods. Good sources include fatty fish, oils, beans, and nuts and seeds.
  • Start with the dirty dozen. This is a list of foods that contain high amounts of pesticides. This includes apples, peaches, carrots, bell peppers, celery, nectarines, strawberries, cherries, pears, grapes, spinach, and lettuce. Dairy or any animal products are important to buy organic as well.
  • Superfoods are safe for anyone; they are food, not supplements, so yes! Children can take smaller doses of the superfoods
  • It is recommended to take the superfoods spread out throughout the day to allow for better absorption.
  • As women age they start to lose their hormonal balance due to menopause. Eating healthy fats will help with the side effects of menopause. Superfoods such as cod liver oil, spirulina/chlorella, wheatgrass, and flaxseeds will help with this. Keeping their pH more alkaline will allow them to hold onto precise minerals that the body relies on to produce hormones. Epson Salt Foot baths are also helpful for keeping magnesium in the system, which will help with relaxation.
  • Start slowly and try to develop patterns that you can work into your schedule, aim for two to five times per week. If weight loss is the goal, 15-20 minutes is sufficient if you raise the intensity of the exercise so that you are working at a moderate to high intensity. If you are starting from scratch, any cardiovascular exercise at all is beneficial. If you enjoy cardiovascular exercise and your goal is to train for an endurance event, then you will need to increase the frequency/duration of your cardiovascular exercise.
  • Ideal posture alignment occurs when the body is aligned from the feet and ankles, through the knees, hips, pelvis, arms, shoulders, neck, and head. Throughout life’s repetitive motions, we succumb to muscle imbalances. Exercising while maintaining proper posture alignment can improve those muscle imbalances. Begin each exercise in ideal posture and maintain it throughout the movement.
  • When you hold your breath during an exercise, carbon dioxide starts to build up which raises your heart rate and blood pressure too much.
  • Sleep allows your body to recover from daily stressors. Getting 7 to 8 hours of sleep helps the body to maintain hormonal balance, which helps with stress management, daily energy levels, and weight loss. The most important phase of sleep is REM sleep, which occurs around hour 5, so the more hours you sleep, the greater quality of REM sleep you will get.
  • Low magnesium levels, stress, and having a pH that is too acidic, can all be contributing factors for inhibiting sleep quality. To obtain a better night’s sleep, try getting more sunlight throughout the day, staying properly hydrated, getting adequate levels of magnesium, taking superfoods, avoiding caffeine/acidic foods, creating a dark sleep environment, removing loud noises, setting the temperature to 65 degrees, belly breathing, and unplugging 30 minutes before going to bed.
  • Developing a plan leads to habits, which leads to more healthy habits, which lead changing belief systems. Once you change your belief systems, you can change the way you approach healthy living.
  • Each cell needs to be fed in order to perform properly. Food from the source helps keep the cell membrane soft and permeable, which allows nutrients an easier time entering the cell membrane to feed the cell. Processed foods cause the cell membrane to become hard and brittle, like a shell. When the nutrients attempt to enter through the cell membrane, it is too hard, and the cell cannot be fed properly. Less processed food, and more whole foods that are closer to the source help develop that soft cell membrane.
  • Hemp is our first choice. We recommend using hemp seeds over protein powders in general. Hemp contains all essential amino acids, is highly alkaline, high in fiber, chlorophyll, magnesium, zinc, and iron, and is easy to digest. Organic sprouted grains, alfalfa, organic peas, nuts, and seeds, and goatein are all other good options.
  • Not usually. Your gallbladder is a necessary organ, but millions of people are having theirs removed. Removing the gallbladder doesn’t always remove the problem, and often times different digestive symptoms can arise from removing this organ including over secretion of bile, and bile stones. If gallbladder removal is being suggested, make sure to get as much information as possible
  • The body has an amazing way of doing what it needs to when you give it the right ingredients. Even if that is gaining weight. Superfoods like wheatgrass, spirulina/chlorella, and cod liver oil are essential for getting and keeping the body healthy and energized. Plus, since they are real, whole foods, they are safe for anyone! You can think of these items as your superpower multivitamins.

    We would also recommend you include a variety of nuts, dried fruits (like figs, dates) and healthy seeds like flax/chia into your diet. Trail mix is a great snack to take on the go and will provide your body with a healthy dose of fats, protein, carbs and energy (the perfect package). Flax/chia can be added to oatmeal, cereal, salads or smoothies. Hemp seeds are fantastic if you are looking for a healthier protein source. Hemp seeds are super high in absorbable protein unlike processed whey protein powders that are very acidic on the body. Try incorporating oatmeal with nuts, dried fruits and cacao for breakfast. (Our oatmeal on the run recipe from our Target To Table Cookbook, is our favorite go-to breakfast. All of these items can be found on our shop page at: http://shop.ontargetliving.com We even have packaged trail mix combinations and snack mixes to make it easy for you.

    I would recommend you check out our cookbook book for some delicious and healthy recipes. It has some great snack recipes including our famous honey flax energy bites.