With school starting I’m panicking thinking about everyone needing to save time and money to fuel kids before school.. I don’t want to just say HEY DONT DO THAT because it won’t work.. so here are some quick cereal tips and fat sub ideas that came to mind when I was talking to a friend about heart disease…

We have to take steps back and address the most common easy to fix issues one by one to paint the entire picture. We can’t just preach “remove all processed foods” and expect that to make a difference.

For heart disease nationwide we are fighting MANY key factors… today I’m just addressing two that I believe are the BASE of the pyramid.

There are deeper factors that help contribute but these are the two that seem to be the most common denominators from what I’ve seen.

Poorly processed fats (oils)

-vegetable oils: including canola oil, corn oil, sunflower oil, safflower oil, peanut oil, cottonseed oil, palm, just to name a few of the more common.

IMMEDIATE CHANGES: throw out the above. Do not buy them and force a change in the industry by not supporting the companies providing these bulk oils for dirt cheap. If you do not purchase them, the stores will be forced to alternatives.

Sub healthier oils and fats and limit processed foods with:


Unrefined coconut oil, olive oil, grass fed butter/ghee, avocado oil, sesame seed oil, walnut oil, macadamia nut oil,

Poorly processed “refined” sugars (added) including cheap packaged fruit juices.

BAD LIST: sugar, organic cane sugar, cane juice, cane anything, organic doesn’t mean anything here, corn syrup, high fructose corn syrup, apple juice, AND artificial sweetened including those in toothpastes like aspartame, saccharin, and Sucralose. These are highly acidic, damaging to our guts and cells, highly addictive, and damaging…


Throw out cereals, foods, and drinks with these added sugars.

Assuming most people will eat packaged foods let’s be realistic (baby steps)…

Switch to cereals that have no added sugars like rice cereal or oats cereal and sweeten them with fruit, local honey, date sugar, and a little coconut oil…

With the understanding that NO cereal is not the best option but YES it is cheap, convenient, and a staple in most homes we must make the smartest choices possible in this department.

BOTTOM IF THE BARREL ( the worst I’ve seen):

Pop tarts- any variety.

Kellogg’s & post cereals with more than 6g sugar per serving… walking down the cereal aisle for me is like the same feeling as waiting in line to have my head cut off… it’s just so disturbing and I don’t know where to begin…


Any cereal that contains only whole grain XYorZ… I still don’t want to promote these items but at the same time we need a way to step above the higher processed cereals…

This list could include:

Rice crispies, cheery Ohs, and corn flakes

Then adding your own fruit or “healthier” sweetener options. Though not ideal, it’s a step in the right direction.

THE NEXT STEP (tier 3/4)

Oatmeal (no sugar added- make your own & add your own ingredients- the only ingredient should be oats.

Ezekiel brand cereal.

Kamut cereal (only ingredient kamut) although this is wheat, it’s not the same… just add some local honey on top and see if the kids bite.

Sprouted organic Brown rice cereal (you can find varieties of these at Sprouts or AMAZON)


I don’t know. I cant think right now, but I’ll figure it out and report back in. I’ll get back to you on this.

What do you use in the cereal ?

If you use milk:

GRASS FED WHOLE MILK. Stay away from 2% and low fat milk, but make sure it’s high quality. Organic is not grass fed- grass fed milk is grass fed milk. Organic without grass fed just means they consumed organic grains. One day all milk COULD be grass fed if we quit buying cheap milks and force the industry to change. That requires spending more upfront but worth every penny!

If not…

Unsweetened almond milk with no synthetic vitamins added… Watch for added “gums” preservatives, and sugars or you’re doing not better than traditional milk (in my opinion).

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