Glass - wide mouth mason jars 

Glass storage containers with plastic lids - a plastic compromise, no leaks, and the food really doesn't touch the plastic. Take those delicious leftovers to work for lunch.

Stainless steel - cheap, easy to find, lasts nearly forever, and you can scrub it to your hearts content.

Enameled cast iron - Staub is my personal favorite cookware and carries my favorite color, but there are many choices out there. Enameled cast iron is manufactured to be perfectly smooth and flat on the bottom thus can be used on glass top stoves.

Cast iron - My favorite is my antique Griswold pan.  A little trace iron in food is good too. Depending on the type of cooktop you have, you may not be able to use cast iron.

Porcelain, stoneware, masonry - with a lead free glaze of course

Wooden utensils - I used to be afraid of these for fear of bacteria and miscellaneous germs, it turns out wood utensils are quite safe, naturally antibacterial and - plastic can harbor harmful bacteria! Wash immediately after using, dry well, and don’t let it sit at the bottom of the sink full of dirty dishes for days. Toss it when cracked.

Wooden utensil safety study

YETI Cooler - keeps my lunch cold all day sitting in the Jeep in the hot Arizona summer sun.


I know that money is an issue and organic and grassfed goods are expensive. It is hard for me to justify spending another dollar or 5 for the organic version. 

Being sick is much more expensive than being healthy, which should factor in to your money spending decision making. Nevertheless, good intentions don't multiply the dollar in your pocket, and having no money isn't healthy either - so remember:

It is better to eat commercially produced meats and produce than junk food, so go ahead and buy what you can afford, and don't look back. You can still prevent, stall the progression of, or reverse disease

If you can justify a little more expense, consider this compromise:  

Buy the "Dirty Dozen" organic and the "Clean 15" conventional produce.

Eat Mostly: Vegetables, Fruits, Lean Meats​

Eat Some: Tree Nuts, Whole grains *maybe*

Eat a Little: Honey, Dates, Organic Plant and Animal Fats

Avoid: Food that requires a machine to make

FOODS TO AVOID. Like the plague:

*SUGAR - delicious scourge of mankind.

*CORN/corn syrup - high in sugar, an old poultry raising book I had discussed how to put a nice layer of yellow fat on a chicken (or any other meat) for market: “nothing fattens a pig like corn”. I really have stayed away from corn since I read that some 20+ years ago. 

*PROCESSED foods and “food products”. If it requires a machine to make, you probably shouldn’t eat it. 

*SOY - If you google soy, you will get an eyeful about hormone disruption, phytoestrogen, purines, hexane processing, GMO, inhibition of nutrient absorption, hypothyroidism and more.  There may be some benefits, but there are many more questions about soy than answers.

*GMO crops/fish. Crops are genetically modified to withstand the application of pesticides to the crop field. DNA is altered. Ingesting altered DNA has unknown effects in the body. Increases exposure to toxic pesticides. Ingestion and skin exposure to pesticides is toxic, just read the pesticide label. Can you really just rinse it off and eat it?

You will drive yourself crazy if you try to get to the bottom of the science and truth about soy, corn, dairy and GMOs. These are big business, big politics. I take a common sense approach so I can sleep at night.  Common sense says don't drink corn syrup, but it's not going to send you into a health crisis to eat an ear of corn at the 4th of July picnic.

* AVOID PLASTIC FOOD STORAGE. Don’t heat food in plastic. Plastic leaches chemicals, disrupts hormone function and pollutes the earth. There is a giant mass of plastic trash swirling around in the ocean. Stop the plastic madness. That said, you won’t get away from it entirely, but do what you can to reduce your exposure. 


ALWAYS READ LABELS. There is weird stuff in food sometimes, even in food labeled organic, natural, non-gmo and whatever else. I have a hard time finding safe ground turkey in the store. Even most organic packages list “turkey, natural flavors”. Some say “turkey, rosemary extract”. I’ve found two that are just “turkey”, a 99% lean ground turkey breast sold at Trader Joe's and Sprouts. I'm allergic to rosemary, so this is critical information!

Organic coconut milk might contain guar gum. 

Dr. Miller’s very simple diet plan for heath: 

The SUPER SHORT version:

Eat food as close to the way God made it as possible. It shouldn’t need more processing than using knives, rocks and fire. 

The short version:

And now, for those who really want to know, the long version:
I’ve been looking at the relationship between nutrition, wellness and disease for some time. Probably 30+years. (I was not your average teenager, and I never could eat a donut for breakfast.)

Over the years, I’ve looked at a lot of diet theories such as low fat, Bible, Atkins, juice, Paleo, and autoimmune diets to name a few. For the most part, I have eaten a fairly healthy diet all of my life.  But I’ve eaten a fair share of over processed toxic “foods” too. And it’s made me sick.

Now I am finding the health, in myself, and in my patients. In more ways than one. 

One thing I am doing is healing myself with food. For the time being, I do still take a modern miracle drug. Someday I hope to not need it. I expect the journey to be a long one, healing the body with food is slow medicine, remodeling the body cell by cell. That said, within 2 weeks my health improved dramatically when I started this:

Since May 1, 2016 I have not had any grain products, no corn, no soy, no sugar, no nuts, no seeds, no legumes, no dairy, no eggs. Just a lot of fruit, vegetables and high quality protein, beef, turkey, chicken and bison. I have not yet given up coffee.

2 weeks later joint pain that I have had for years stopped hurting. Yes. Stopped. My husband, doing nothing more than eating with me, is losing weight without being hungry or increasing exercise. He does eat nuts.

But not everyone needs to go so extreme with diet. Its a matter of what your health goals are. Maintaining health is a different project than healing disease. In the healthy state, our bodies are fearfully and wonderfully made, and we can digest and utilize a wide variety of food sources, and process both feast times and famines. But we are a sedentary society. We cannot eat energy dense foods like grains and sugars. We don't do physical labor sunrise to sunset. We don't haul water from the creek, wash clothes by hand, till gardens with hand tools to  all produce our own food, can our vegetables, hunt our meats and walk everywhere we go. Even our shiny new plush rides and seatbelt deprive us of the use of our core muscles to right ourselves, as we would with horseback and buggies.  

Try to buy local, organic, grassfed, Non-GMO, hormone and pesticide free when possible.  Support your local farmers and farmers markets. If your local grocer carries quality items, support them too. They are there for you every day, seven days a week.