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Here is a list of the things I keep on hand so that I can create easy and delicious meals in a flash. You will find most of these things in my pantry, fridge or freezer on any given day. You can’t get creative without the right tools and it makes using leftovers a breeze.

Depending on your individual biochemistry and food tolerances, you may need to avoid some of the following foods. This is a comprehensive list for apparently healthy and normal weight individuals. Adjust the list according to your needs.

Vinegars: Balsamic, rice, red wine, apple cider, champagne

Wine:  red & white (never buy cooking wine)

Low-sodium Soy or Teriyaki, Tamari or Braggs Aminos (only use real fermented soy sauce)

Organic Chicken or Vegetable broth

Lemons & limes (Fresh or juice)

Olives:  green & black (jar)

Red pepper flakes

Fresh garlic; Fresh ginger

Black pepper corns and a pepper mill

Grey Sea salt, Kosher salt,  Capers

Dijon mustard


Coconut milk (can)

Bread crumbs (make your own and keep in the freezer; if  using Panko, make sure it’s organic)

Tomatoes: whole (plum); diced; crushed; Sun-dried tomatoes (not in oil)

Artichoke hearts (canned or frozen)

Roasted red peppers (jar)

Jalapeno peppers (fresh or canned)

Organic Chicken sausage (freezer)

Canned Fish: Tuna (chunk light, in water, low-sodium);  Alaskan Salmon; Sardines; Anchovies; Caviar

Dried fruit: raisins, apricots,  cranberries (use sparingly)

Beans (canned): black, red, white

Legumes: lentils (dried); chick peas (dried or canned)

Oils: olive for salads & light sautéing; peanut & coconut for frying; grapeseed for salads; sesame and walnut for dressings

Whole grains: brown rice (basmati), millet, quinoa, buckwheat, kamut; oatmeal

Bread: Ezekiel sprouted grain bread; sour dough rye; whole or multi-grain w/no added sugar

Fresh Veggies:  carrots, celery, onions, flat-leaf parsley

Frozen Veggies: peas, spinach, broccoli florets; green beans

Nuts & Seeds (raw & unsalted): almonds (whole & slivered), pignoli (pine), walnuts, pumpkin and sunflower (keep in freezer)

Powdered spices: garlic, cumin, rosemary, thyme, oregano, paprika, cinnamon, curry (hot or sweet), nutmeg, ginger, white pepper

ZATCOFF WELLNESS • Westport, CT • Tel 203-454-5560 • Fax: 203-454-5569 Geri Zatcoff, copyright © 2005, all rights reserved.

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Geri Zatcoff, M.S., M.S.Ed., C.N.S.

Which egg would you rather eat? The one on the right looks better doesn’t? That’s a locally farmed egg and you would not believe how much better it tastes than the organic cage free egg on the left. Not only does it have more flavor, it has more nutrition. The darker color yolk means more antioxidants. And look at the size of that yolk. Yum!

Raw eggs in bowlDon’t get me wrong, I am definitely in favor of eating organic over conventional eggs because they don’t contain hormones and antibiotics. But the difference in these eggs is startling. I want eggs from chickens that peck around in the yard eating bugs and such. How about you? Find a local farm and get to know your farmer.

So what’s the cluck with chickens? Organic vs conventional? Conventionally raised chicken contains antibiotics and hormones and is fed genetically modified corn and soy. Do you need another reason to stop eating it. Well, here’s a good one!

Seems that the USDA, the federal agency responsible for conducting food inspections plans to reduce the number of inspectors at poultry plants from four to one and will instead, rely on plant employees to fill in and perform more inspection duties. Hmmm, think there may be a conflict of interest? They say it will speed up production. But at what price? Most Americans eat an average of 80 pounds of poultry a year.

ZATCOFF WELLNESS • Westport, CT • Tel 203-454-5560 • Fax: 203-454-5569 Geraldine Zatcoff, copyright © 2012, all rights reserved.

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Geri Zatcoff, M.S., M.S.Ed., C.N.S.

(download PDF version)

  1. Never cook for just one meal. Cook once–eat for days!
  2. Plan meals for at least 2 to 3 days.
  3. Wash a whole head of lettuce; wrap in a dish towel put in a plastic bag; leave end open.
  4. Keep pantry and refrigerator stocked so you’re prepared.
  5. Always have food (nuts) and water with you.
  6. When you travel, take nuts/dried fruit in zip-lock bags.
  7. Keep frozen organic berries for smoothies.
  8. Cut bananas in one inch pieces and put in zip-lock bag in freezer for smoothies.
  9. Use almond and nut butters instead of peanut butter.
  10. Avoid products with hydrogenated oils.
  11. Avoid high fructose corn syrup.
  12. Avoid artificial sweeteners. Use stevia or xylitol.
  13. Use organic sweet butter instead of margarine.
  14. Always eat grain products with fat or protein.
  15. Wash herbs, pat or spin dry; wrap in a paper towel and put in a plastic bag, but do not seal. Basil will keep for 3-4 days. Parsley will keep longer.
  16. Buy boneless, skinless chicken breasts (organic only). Cut in half lengthwise and put in small plastic bags. Put those in a freezer bag.  Defrost as needed.
  17. Cook a “mess-o-greens” (1-3 lbs) and put in containers.
  18. Slice leftover meat, and put in small plastic bags in freezer (3-4 oz.  each). Defrost as needed and eat on top of salad or cooked greens.
  19. Peel and slice fresh ginger in 1 inch pieces and keep in a zip-lock bag in the freezer.
  20. Organic food is preferable, if for some reason you cannot get it, there are a few items that are imperative that you buy organic: dairy products like milk and butter, eggs, chicken & coffee.

ZATCOFF WELLNESS • Westport, CT • Tel 203-454-5560 • Fax: 203-454-5569 Geraldine Zatcoff, copyright © 2005, all rights reserved.

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1289650_95074931“It’s the most important advancement in healthcare since penicillin”,  says Dr. William Kelly, author of Cancer Cure.

The Enagic Water Ionizer turns your tap water into the most powerful antioxidant on the planet. It restructures the water transforming it into an age-defying elixir which makes it an indispensable part of The Anti-Aging Diet Solution.

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The Wellness Futurist Speaks on The Dangers of GMO’s: Stamford Garden Club Hosts Event Open to the Public

Genetically Modified Organisms are also called Genetically Modified Foods. The DNA (genetic code) of one specie such as a bacteria is blasted into the DNA of another specie such as a plant. This can only happen in a laboratory, not in nature.

Say Yes to GMO Labeling!You have a right to know! CT Legislature Votes Next Week…You can help!
Go to www.righttoknowct.org for more information on what you can do!

Animals Won’t Eat It….!! Why Are You??

The Stamford Garden Club hosts The Wellness Futurist next Tuesday, May 8th at 10:00am to talk about The Dangers Of Genetically Modified Foods

Did you know that you are eating Genetically Modified Foods at every meal? Even if you’re eating strictly organic at home, at most restaurants, you’re eating GMO’s.

Please join me:
WHERE: The Italian Center
1620 Newfield Ave., Stamford, CT 06905
WHEN: Tuesday, May 8th
TIME: 10:00 am
COST: Free and Open to the Public

Come and learn why you should avoid eating GMO’s and more importantly, avoid feeding them to your children even if they are labeled. Most Americans would avoid them if they were labeled. Come find out why and what you can do.

For more information, call me at 203-454-5560 or email me at geri@zatcoffwellness.com

Always in good health,
Geri Zatcoff
The Wellness Futurist – Insight to Accelerate Your Results

Author of the forthcoming book: BLAST THE FAT: Ten Revolutionary Tips Everyone Must Know to Make it Easy to be Lean, Fit and Fabulous at any Age


For 20 years, Geri has helped the most time-starved, busy, stressed-out people learn the joy of eating (and cooking) simple, delicious and healthy meals with dramatic results.

Wouldn’t you want someone with a proven background who can get you past all that nutrition dogma? Always on the cutting edge of wellness technology, Geri uses the latest scientifically proven approaches that are fast, fun, easy and most importantly, effective.

To schedule a consultation or event, call Geri at 203-454-5560 or email Geri at geri@zatcoffwellness.com
Geri is available for Group, Association or Corporate events, lectures or lunch-n-learns. Cooking classes available too!

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Local nutrition expert Geri Zatcoff, M.S. Ed., M.S., C.N.S., will be hosting a talk about genetically modified foods at Earthplace Nature Discovery Center on Friday, March 16. The event will begin at 6:15pm with appetizers and wine, followed by her presentation with a Q&A session at 7pm.

The program will answer the following questions:

• What is “genetically modified” or “GMO”?
• How are these ingredients dangerous to us, and especially our children?
• How can we avoid them (they are not labeled)?

Admission is $10, with proceeds to benefit Earthplace.

Evening sponsors include LL Market, Du Soleil, Dressing Room, Black Bear Wine & Spirits and Health in a Hurry.

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Geri Zatcoff will speak at Pia Lauren Spa for Saturday, Jan. 28 at 1 p.m. The owner of Westport-based Zatcoff Wellness will give an hour-long talk about water and wellness and how you can radically improve your health and the environment around you.

Zatcoff markets a unique ionizer system that purifies water, making it toxin-free and resulting in wellness benefits such as higher energy, super clarity and even enhanced performance. The resulting purified water can also be used for cleaning, negating the use of often environmentally harmful cleaning products.

Bring your favorite bottled water to test and see how it stacks up.

The program is free.

Pia Lauren Spa, 1828 Post Road, Fairfield. 203-254-8308

For more information, contact Geri at 203-454-5560

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Balance is an important concept. When it comes to the body, balance is what helps our bodies function properly. For example, we know that when the body works hard it must also get sufficient rest. When the body inhales, it must also exhale. When the body consumes calories, it needs to burn them as well. And we know that since the body is able to produce toxins, it must also be capable of eliminating them.

The body is an amazing creation. An assortment of vitamins, minerals, sugars, amino acids, fatty acids and various trace elements are responsible for helping it grow and function properly. The reason for this is simple: Each of these components was designed with a special purpose. Working alone or in conjunction with other components, the body is able to wake up and do all the daily activities we take for granted.

What does all this have to do with understanding pH balance? Well, even though the body is made up of an assortment of components, every single one can be categorized as either a basic substance (also known as alkaline) or an acid substance. Having equal amounts of acids and alkalines will define what is meant by the term, pH balance.

Acids and alkaline substances are interesting in that their characteristics oppose each other and complement each other, often at the same time. A healthy body must have a balance of acids and alkalines. Getting the proper balance isn’t that difficult for those who eat a nutritionally-balanced diet. Unfortunately, most people don’t do this. When pH levels inside the body are not in balance, a number of health issues can result.

What is Acidic or Acid?

Whether or not a substance is classified as an acid has to do with what happens when the substance dissolves in water. If the substance releases hydrogen ions, it is considered acid. The number of hydrogen ions that are released is what determines whether a substance is more acid or less.

Another way to identify an acid is by tasting it. Most of us automatically classify lemons, rhubarbs and vinegar as acidic solely because of the way they taste. We don’t realize that strawberries and tomatoes and plenty of other foods are acids too. The only reason foods that are classified as acids don’t taste acidic is because they do not release as many hydrogen ions as do other noticeably acidic foods.

Besides taste, acids have another noticeable characteristic. By nature, acids are harsh and can even be corrosive. Water, which dilutes a substance, is what helps acids assume this corrosive power. When we eat, water appears in the form of saliva.

Many cleaning products on the market today get their power from acids. We have come to believe that these amazing products contain some type of miracle ingredient, but that simply isn’t true. Next time you notice a build-up of calcium deposits on your pots and pans or inside your sink, rub on a bit of vinegar and watch them disappear. Do you know about the cola experiment? If you drop a coin into the soda, after two days, the surface develops scars and pits. What’s more interesting is that a piece of meat will be completely dissolved after this time!

Never rely on taste to determine whether a food is acidic. If you’ve ever eaten meat, you know it does not have an acid taste yet it is an extremely acid food. Taste will fool you. Acids are easily neutralized which will lessen the acid taste, as will eating a combination of foods.

The most reliable way to determine acidity is by measuring a substance’s pH level. There is another way, but that would entail an analysis of a substance’s mineral content. As mentioned in the beginning, minerals are classified as either acid or an alkaline. Silicon, chlorine, fluoride, iodine, sulfur and phosphorus are the acidic minerals. Calcium, potassium, manganese, magnesium, copper, and iron are alkaline.

Mineral water, which contains minerals, can be either acid or alkaline depending on which minerals are predominant. When calcium and magnesium are present the mineral water is alkaline. Mineral water is acidic when carbon dioxide, sulfur, and chlorine are present. The same logic applies to foods. A hazelnut, which has a high phosphorus content, is more acid than an almond which does not have as much.

What is Alkaline?

When a substance does not give up its hydrogen ions after being placed in a solution of water, it is considered less acidic. In other words, the substance is alkaline. Alkaline substances differ from acids in that they are not corrosive; they are much gentler.

Calcium is the most prominent mineral inside the body. Most of the calcium, about two pounds worth, is found in the skeletal bones. An alkaline is good for alleviating acidity inside the body. That is why milk is often prescribed in cases of accidental ingestion of poisons that are acidic and also why potato juice can soothe an acid stomach. Foods that are alkaline would never pass the acid taste test because they have no acid taste at all.

As with acids, taste should not be relied upon to determine alkalinity. You’d never think of white sugar or bread as acids but in fact neither is considered an alkaline. It is not until the body begins to digest and utilize these foods that their acids are released.

Come learn how alkaline restructured water provides antioxidants, detoxifies and hydrates.


DATE(s): Wed., June 1st, Tues., June 7th, Wed., June 22nd
TIME: 11:30 – 12:30 pm
LOCATION: Gallery of Kitchens
1027 Post Rd. East, Westport, CT 06880


DATE(s): Thurs, June 2nd, Tuesday, June 7th, Wed. June 22nd
TIME: 7:00 – 8:00 pm
LOCATION: Gallery of Kitchens
1027 Post Rd. East, Westport, CT, 06880

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Do you use Advil or Alleve? I have in the past but looks like I won’t be anymore! There is new data showing that all non-steroidal anti-inflammatory drugs (NSAIDs) have cardio-vascular risks according to a report in Medscape Medical News. Investigators found little to suggest that any of the investigated options are safe.

Guess what folks? Ibuprofen was associated with the highest risk for stroke (followed by Voltaren). Arcoxia was linked to the highest rate of cardiovascular death followed by Voltaren.

Good grief, isn’t ibuprofen supposed to be one of the safe ones? I’ve had my share of injuries and chronic pain. I took bottles of it when I had carpal tunnel syndrome years ago. And my back injury from the Amtrak train derailment? I can’t even remember what pain reliever I took back then but I know I took alot of something!

Of all the NSAIDs, naproxen seemed least harmful in this study. However, according to Senior investigator Peter Jüni, MD, from the University of Bern in Switzerland, “With naproxen, we tend to need a proton pump inhibitor to protect the stomach. This is far from ideal.”

Here’s the rub. In the United States, an estimated 5% of all visits to a physician are related to prescriptions of anti-inflammatories. And, they are among the most commonly used over-the-counter medications. That means millions of patients with chronic musculoskeletal symptoms are long-term NSAID users.

What’s the alternative? Well, how about old fashioned aspirin? For almost 100 years, aspirin was the pain reliever of choice and for the past few years, it has been mine. According to my friend and colleague Dr. Beverly Marr, of Stamford Healthcare Associates, (voted best chiropractor in Stamford, CT) when prescribed appropriately, it can be quite effective for short term relief of musculo-skeletal discomfort.*

However, for chronic pain, low level laser therapy, also known as cold laser seems to be very successful in treating arthritis, tennis elbow, athletic injuries, soft-tissue injuries and more. Cold laser works by stimulating the cells’ energy production center (the mitochondria) and reducing inflammation, which is what causes pain. Hers is one of the few offices in the area offering this safe, natural alternative to pain medication and surgery.

Other options? Try including some anti-inflammatory foods in your diet such as garlic, onions, turmeric, cherries, cherry juice and dark leafy greens. Increase your omega-3 intake by eating wild caught cold water fish or take a high-quality fish oil. Limit alcohol, coffee, sugar and refined carbohydrates as they are highly acidic. And of course, drink alkaline restructured water.

Restructured water is micro-clustered and offers superior hydration, helping your body get rid of acid waste and cellular toxins, alkalinize, reduce inflammation and neutralize free radicals. Many people report relief in as little as three days. Amazing….just from drinking water! Well, the right water. Who knew?

*Always check with your doctor before taking any medication.

“The countless names attached to illnesses do not really matter. What does matter is that they all come from the same root cause….too much acid waste in the body!”

Dr. Theodore Baroody, Alkalize or Die

“Cancer cells grow in an ACIDIC environment. Cancer cannot survive in an alkaline environment.”
Dr. Otto Warburg,
Won the Nobel Prize in 1920 for finding the root cause of cancer

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Actually it is not new, just new to us. While this amazing technology reached US shores about five years ago, it has been marketed mostly in California. Finally, it is available here.

Check out this video of Stevn Tyler.

Look behind Matt Lauer to the right, on the counter next to the yellow flowers…there it is…the best seller, the SD501.

Come see this amazing technology that restructures water and gives it many of the beneficial health benefits of glacial water: micro-clustered, antioxidant and alkaline water that detoxifies and superior hydration. Did I mention that it tastes good too!

Upcoming Events:

Thursday, May 5th at 11:30-12:30 PM
Location: Gallery of Kitchens, 1027 Post Rd. East, Westport, CT

Thursday, May 5th at 11:30-12:30 PM
Location: 25 Van Zant Street (Lobby), Norwalk, CT

Please RSVP Space is limited
Call Geri at 203-454-5560 or Lisa at 800-359-1753

The countless names attached to illnesses do not really matter. What does matter is that they all come from the same root cause….too much acid waste in the body!”

Dr. Theodore Baroody, Alkalize or Die

Cancer cells grow in an ACIDIC environment. Cancer cannot survive in an alkaline environment.”

Dr. Otto Warburg, Won the Nobel Prize in 1920 for finding the root cause of cancer

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