The food system in the United States is broken. It prioritizes profit and convenience over health, flooding grocery store shelves with processed, chemical-laden products that wreak havoc on our bodies. Meanwhile, the medical system—our supposed safety net—is largely unequipped to address the root causes of these issues. Shockingly, most doctors are not even required to take a single nutrition course in medical school. Instead, they’re taught to dismiss, diagnose and prescribe, leaving out the foundational role of food and lifestyle in health.
The result? A society where chronic diseases are rampant, prescription medications are handed out like candy, and natural remedies are dismissed as “alternative” when they’ve been used effectively for centuries. But here’s the truth: healing begins in the kitchen, at the farmers’ market, and with reconnecting to nature. Let’s explore how to take control of your health, reclaim your roots, and nourish your body in the way it was meant to be.
The Problem with Our System
1. FDA Guidelines vs. Europe and Beyond:
The FDA permits additives, preservatives, and chemicals that other countries have banned. For example:
- Artificial Dyes (Red 40, Yellow 5): Linked to hyperactivity in children. Banned in Europe unless labeled.
- Brominated Vegetable Oil (BVO): Found in sodas, linked to thyroid issues, and banned in over 100 countries.
- Ractopamine: Used in U.S. pork, despite being banned in Europe and China for health risks.
2. A Medical System Focused on Symptoms, Not Root Causes:
The average doctor in the U.S. spends less than 24 hours learning about nutrition during their entire medical education. That’s less than a single college course. Medical schools prioritize teaching students how to diagnose and prescribe drugs, not how to address underlying health issues through diet and lifestyle.
I know from first hand experience that when patients present with high blood pressure, chronic fatigue, or digestive issues, the solution is often a pill rather than a conversation about how processed foods, nutrient deficiencies, and stress may be driving their symptoms. This approach leads to:
- Overprescription: The average American takes 4+ medications daily, often with serious side effects.
- Missed Opportunities: Food is medicine, yet it’s rarely discussed as part of a treatment plan.
3. The Overload of Processed Foods:
- Ultra-processed foods make up more than 50% of the average American’s caloric intake. These foods are loaded with added sugars, refined oils, and preservatives that contribute to obesity, diabetes, and heart disease.
- Even “healthy” options are often deceptive, with hidden sugars and additives.
4. The Pesticide Problem: Glyphosate and Big Pharma
- Glyphosate (Roundup): Glyphosate, the active ingredient in the widely used weed killer, herbicide Roundup, has been linked to cancer, Parkinson’s disease, and endocrine disruption(fertility issues). Despite these dangers, it remains a staple in U.S. agriculture.
- Owned by Big Pharma: Roundup is manufactured by Bayer AG, a pharmaceutical giant. Bayer acquired Monsanto, the original maker of Roundup, in 2018. Since then, Bayer has faced thousands of lawsuits from individuals claiming that long-term exposure to glyphosate caused their cancer, particularly non-Hodgkin’s lymphoma. Bayer has paid billions in settlements, but the product remains on the market.
- Impact on Health: Glyphosate residues are found in common foods like oats, cereals, and wheat products. Long-term exposure has been associated with cancer, Parkinson’s disease, liver damage, and reproductive harm.
The Connection to Pharmaceuticals:
The irony? The same companies profiting from pesticides linked to health issues also profit from the medications prescribed to treat those issues. This creates a cycle where health problems caused by environmental toxins feed into the pharmaceutical industry’s bottom line.
read more about big pharma’s impact on our health here..
How to Take Back Your Health
1. Recognize the Power of Food:
Doctors may not prioritize nutrition, but that doesn’t mean you can’t. Food is the foundation of health—it has the power to prevent and reverse chronic disease. Instead of relying on pills to mask symptoms, start looking at what’s on your plate.
Tips:
- Replace one processed meal a day with a whole, home-cooked dish.
- Focus on fresh, colorful ingredients like leafy greens, whole grains, and healthy fats.
- Meal Prep soups and other freezer friendly meals, so that you can have healthy home cooked meals ready to go for those busy days.
2. Read Every Label:
- Look for ingredients you can pronounce easily and avoid anything artificial (e.g., dyes, preservatives, hydrogenated oils).
- Avoid “light” or “diet” foods, which are often loaded with artificial sweeteners.
- Look out for things that are “naturally flavored” – as that is a loophole with the FDA.
- When you see “natural flavors” listed on an ingredient label, it sounds harmless—maybe even appealing. But here’s the shocking truth: “natural flavors” can include up to 1,000 different chemical components, many of which are far from what you’d expect in a “natural” product.
What Are Natural Flavors?
The FDA defines natural flavors as substances derived from plant or animal sources. This might sound simple, but the reality is far more complex. A natural flavor is often a combination of numerous chemicals, solvents, and additives created in a lab to mimic the taste of something natural. For example:
That “strawberry” flavor in your yogurt might not come from strawberries at all. Instead, it could be made from hundreds of compounds extracted from various plants, or even animal products, combined to taste like strawberries.
Natural flavors can also include preservatives and stabilizers like propylene glycol or glycerin, which aren’t required to be listed separately on the label.
- When you see “natural flavors” listed on an ingredient label, it sounds harmless—maybe even appealing. But here’s the shocking truth: “natural flavors” can include up to 1,000 different chemical components, many of which are far from what you’d expect in a “natural” product.
- How Many Ingredients Are Hiding in One Flavor?
- According to food industry experts, a single natural flavor can include a mix of up to 1,000 individual components.While these are technically derived from natural sources, they are often so processed and chemically altered that they no longer resemble their original form.
For example:
A natural vanilla flavor might start with a vanilla bean but also include dozens of additional compounds to enhance the flavor, mimic sweetness, and ensure shelf stability.
Citrus flavors often include compounds extracted from completely unrelated plants or even beetle secretions(used in some natural red colors).
What’s the Problem with Natural Flavors?
Lack of Transparency:
Manufacturers are NOT required to disclose what’s included in “natural flavors,” so you have no way of knowing what you’re consuming.
Highly Processed:
While derived from “natural” sources, these flavors are processed to the point that they’re closer to artificial additives than the real foods they mimic.
Potential Allergens:
Since natural flavors can include a wide range of substances, they may unknowingly trigger allergies or sensitivities.
Deceptive Marketing:
The term “natural flavors” is often used to make products seem healthier than they are. However, these flavors are designed to enhance cravings and mask the lack of real ingredients, perpetuating our dependence on processed foods.
A Better Way Forward
- Returning to whole foods and natural remedies is one of the most powerful steps you can take for your health. Instead of relying on processed items with hidden “natural flavors,” let nature’s real ingredients shine:
Use Fresh Herbs: Incorporate basil, mint, or rosemary to naturally enhance the flavor of your dishes.
Citrus Zest: Add a squeeze of lemon or lime to brighten up meals without artificial additives.
Homemade Condiments: Create your own syrups, dressings, and sauces using real fruits, herbs, and spices.
Brands Committed to Real Ingredients
If you’re seeking packaged options that prioritize transparency and simplicity, consider these independent companies that avoid “natural flavors” and maintain short, recognizable ingredient lists:
Truvani Protein Powder, Simple Mills, Purely Elizabeth, Eden Foods, Saffron Roa. - Thrive Market is an amazing online healthy marketplace that has all the Vega, gluten-free & healthy goodies that your local grocery store may not carry.
- Where to Go Next
Choosing brands that prioritize real ingredients is a great start. For a deeper dive into healthier food choices and other trusted brands, check out my Blog post on healthier food choices and trusted brands. There, I share my favorite products, tips for finding hidden gems at the grocery store, and how to spot truly clean ingredients amidst marketing buzzwords.
Let’s take back control of what we eat, one real ingredient at a time. Your health is worth it!
3. Shop Local and Seasonal:
- Farmers’ markets and CSAs (Community-Supported Agriculture) offer produce grown closer to home, often without harmful chemicals.
- Seasonal eating ensures you’re getting fruits and vegetables at their peak nutrient density.
Tip: Get to know your local farmers and ask about their growing practices. Many small farms are organic but can’t afford certification.
4. Grow Your Own:
Even if you don’t have a yard, start small with an herb garden. Fresh basil, parsley, or rosemary not only elevate your dishes but reconnect you to nature.
Tip: Kale, lettuce, and tomatoes grow well in small spaces like balconies or patios.
5. Embrace Herbal Medicine
Herbal medicine isn’t “woo-woo.” It’s practical, effective, and has been a cornerstone of healing for centuries. Before pharmaceuticals, plants were the primary source of medicine—and even today, many modern drugs are derived from plant compounds. The difference? Herbal Remedies come with fewer side effects, don’t break the bank, and often address the root of the issue rather than just masking symptoms.
The Problem with Over-the-Counter Drugs
The recent FDA announcement (Nov. 2024) revealed that some of the most popular over-the-counter cold and flu medications, like NyQuil and Mucinex, were found to not be effective. These products, which many rely on in times of sickness, contain questionable ingredients that do little to alleviate symptoms. Even worse, some can introduce harmful chemicals into your body, causing more harm than good.
And let’s talk about the prices—over-the-counter drug costs have skyrocketed in recent years, meaning you’re paying more for products that might not work and could even make you sicker. Why poison yourself when nature offers effective, gentle, and affordable solutions?
Natural Remedies That Work
Here are some tried-and-true Herbal Remedies to replace overpriced, ineffective over-the-counter drugs:
- Elderberry Syrup:
- Why it works: Packed with antioxidants and antiviral properties, elderberry can reduce the severity and duration of colds and flus.
- How to use it: Take a spoonful daily as a preventative or more frequently when you’re sick.
- Garlic and Honey Cold Syrup:
- Why it works: Garlic is a natural antibacterial and antiviral, while honey soothes sore throats and supports immune health.
- How to make it: Mince fresh garlic and mix it with raw honey. Take a teaspoon every few hours.
- Oil of Oregano:
- Why it works: Oregano oil is a powerful antimicrobial that fights bacteria, viruses, and fungi. It’s especially helpful for respiratory infections and boosting immunity.
- How to use it: Add 1–2 drops of high-quality oregano oil to a glass of water or tea and drink once daily. For sore throats, dilute it in a carrier oil and rub on your neck or chest.
- Herbal Sinus-Clearing Nasal Steam:
- Why it works: Herbs like eucalyptus, peppermint, and thyme open up congested sinuses, reduce inflammation, and soothe the respiratory system.
- How to make it: Add a few drops of eucalyptus oil or dried herbs to a bowl of steaming water. Place a towel over your head and inhale deeply for 5–10 minutes.
- Ginger Tea for Nausea and Colds:
- Why it works: Ginger is a natural anti-inflammatory and helps reduce nausea, improve circulation, and support your immune system.
- How to make it: Steep fresh ginger slices in hot water, add a squeeze of lemon, and sweeten with honey if desired.
- Chamomile Tea for Relaxation and Healing:
- Why it works: Chamomile reduces inflammation, promotes relaxation, and soothes upset stomachs. It’s also excellent for sleep.
- How to use it: Drink a cup before bed or when you’re feeling stressed or unwell.
- Herbal Cold Compresses:
- Why it works: Infusions of peppermint, yarrow or lavender can reduce headaches and fevers naturally.
- How to use it: Soak a cloth in herbal tea, wring it out, and place it on your forehead or neck for relief.
Why Choose Natural Remedies?
- Gentle on the Body:
Herbal Remedies work with your body, not against it. Unlike synthetic drugs, they’re less likely to cause harmful side effects. - Cost-Effective:
Many Herbal Remedies can be made at home for pennies compared to the rising costs of pharmaceuticals. Why pay $15 for a bottle of NyQuil that doesn’t work when you can make a batch of elderberry syrup for half the cost and double the effectiveness? - Proven by Generations:
Garlic, honey, elderberry, oregano, and chamomile have been used for centuries to treat common ailments—and they still work. Science continues to confirm what our ancestors knew all along.- the only reason there isn’t more studies to prove it is because big Pharma pays for most all studies done, and they will not pay to prove that herbs are more effective than their synthetic pills, as they cannot patent nature and capitalize off of it and the sick as they do now.
- Rooted in Nature:
Herbal Remedies address the root cause of illness. For example:- Garlic and oregano fight infections.
- Elderberry boosts immunity.
- Steam and herbs clear your respiratory system.
Start Small:
If you’re new to Herbal Remedies, start with just one or two. Replace your go-to cold medicine with elderberry syrup or fire cider or try garlic and honey syrup during your next sniffles. Add oil of oregano to your daily routine when you feel a cold coming on. You’ll be amazed at how effective, safe, and empowering these natural solutions can be. And how you’ll already have most of these ingredients in your house to make these powerful remedies such as oil, oregano, garlic, honey, etc..
Herbal medicine isn’t just about healing your body—it’s about reconnecting with nature, saving money, and taking control of your health in a way that feels good for your body and soul. Let’s ditch the overpriced toxins and embrace the wisdom of plants.
6. Invest in Your Kitchen Tools:
Ditch non-stick pans that leach harmful chemicals into your food and switch to non-toxic cookware like cast iron or stainless steel. These tools not only last forever but also enhance the flavor and nutritional quality of your meals.
Tip: Use cast iron for roasting veggies or baking cornbread and stainless steel for crisping tofu or sautéing greens.
-check out my Blog posts on slowly getting rid of the toxins in your life, and how to best use a cast iron & stainless steel pan.
7. Balance Western and Natural Medicine:
There’s absolutely a time and place for Western medicine—it saves lives and addresses serious conditions. But natural remedies and food can often prevent issues before they require intervention. Find a balance that works for you.
Tip: Talk to a Naturopath or an integrative or functional medicine doctor who values nutrition and natural approaches alongside conventional treatments.
(check out Blog posts on my experience working with naturopaths )
Practical Steps to Start Today
- Replace Processed Snacks: Swap chips for roasted nuts, chickpeas or fresh veggies with hummus. Or choose processed snacks with minimal ingredients.
- Add One herbal remedy: Try a calming chamomile tea or a nutrient-packed nettle infusion.
- Visit a Farmers’ Market: Make it a weekend habit and buy at least one new fruit or vegetable to incorporate into your meals. Trader Joes or your local Asian Grocery store are always great spots that always have new and unique seasonal and exotic fruits and vegetables to choose from.
- Read One Food Label: Start paying attention to what’s in your food and educate yourself on what to avoid.
- Track your Meals: Use apps like myfitnesspal to help track your food intake in a given day/week. You can scan labels and get real time reads on what you’re consuming in a day. It helps me to make healthier choices and see where I can increase my protein or fiber goals to make healthier choices.
- Try an Elimination Diet– I’ve spent over 20k seeing natural health doctors over the last few years for my chronic illnesses. ALL of them have recommended doing elimination diets in order to see if you notice changes in your energy, mood, bowel movements etc. (check out more on what an elimination diet is here)
Why Returning to Nature Matters
Natural medicine isn’t a fringe idea—it’s how humans have healed for millennia. Food and plants are not only medicine but also prevention. Garlic, turmeric, ginger, and mint are just a few examples of nature’s pharmacy, and they come with fewer side effects than most over-the-counter pills.
By returning to nature, we can heal our bodies, reduce dependency on harmful medications, and thrive. Modern society has overcomplicated health, but the solution is simple: eat real food, avoid toxins the best that you can, and listen to your body.
Closing Thoughts: Taking Back Control
The fact that most doctors don’t receive nutrition training is a sign of how disconnected our system is from true health. But you don’t need a prescription to start healing. With every local purchase, home-cooked meal, and mindful choice, you’re reclaiming your power and stepping away from the toxicity of our current food system.
Remember, you don’t have to overhaul your life overnight. Small changes—like reading a food label, visiting a farmers’ market, or brewing a cup of herbal tea—add up. Let’s return to nature, honor the wisdom of our ancestors, and take back control of our health.
You deserve to thrive—and it starts today. Let’s reclaim our roots one mindful step at a time.
Resources and Further Reading:
- What the Heck Should I Eat? by Mark Hyman
- Environmental Working Group (ewg.org) for pesticide guides
- The Food Fix by Dr. Mark Hyman
