Know Thy Foods...
Lynn and Linda Baker are not newcomers to the field of nutrition. Their journey began with studying nutrition at Las Vegas Community College and has continued through decades of personal experience, research, and learning.
Now, Lynn, 79, and Linda, 82, have come out of retirement to help others understand the importance of eating less while receiving more nutrition from every meal—supporting greater health, strength, and longevity.
Over the years, ideas about which foods are “good” or “bad” have changed dramatically, and they will continue to evolve as our understanding of the human body grows. As we learn more about the body’s many functions, we also gain a clearer understanding of how the foods we eat can affect our health and well-being.
At the same time, our bodies are exposed to pollutants from many directions—including the air we breathe, the water we drink, household chemicals, pesticides, plastics, and highly processed foods. The human body has remarkable natural systems for filtering and eliminating unwanted substances, but it can only manage so much. When poor nutrition and repeated environmental exposure continue over time, the body may struggle to maintain its natural balance.
The effects may gradually appear as low energy, digestive discomfort, difficulty managing weight, poor sleep, inflammation, or a general decline in well-being. These symptoms can have many causes, but they may also serve as reminders that the body needs better nourishment and healthier daily support.
This is why food quality matters. Choosing fresh, nutrient-dense foods, washing produce carefully, drinking clean water, limiting highly processed products, staying physically active, and allowing the body adequate time to rest can help support its natural protective systems. We may not be able to avoid every environmental pollutant, but we can make thoughtful choices that reduce unnecessary exposure and give our bodies the nourishment they need to remain strong, resilient, and healthy.
We are all participating in nature’s ongoing game of survival. Just as humans and animals have ways to protect themselves, plants have developed their own natural defense systems. Some produce compounds that discourage insects, animals, fungi, and other threats from consuming or damaging them.
Many of these naturally occurring compounds are harmless—and some may even be beneficial—when eaten in the amounts normally found in a varied, balanced diet. The human body is remarkably capable of processing and eliminating many unwanted substances. However, every person is different. Genetics, kidney function, digestive health, medications, food preparation, portion size, and the amount of a particular food consumed can all influence how the body responds.
Oxalates are one example. They occur naturally in foods such as spinach, beet greens, rhubarb, almonds, and certain other plant foods. Most people can eat oxalate-containing foods without difficulty. For individuals who are susceptible to calcium-oxalate kidney stones or who have certain medical conditions, however, consuming large amounts of high-oxalate foods may present a concern. Oxalates can bind with minerals—particularly calcium—and, under certain conditions, contribute to crystal formation.
This does not mean that all plants are harmful or that everyone should avoid nutritious vegetables. It means we should pay attention to our individual needs instead of assuming that every food is equally suitable for every person. Preparation methods such as boiling and draining certain vegetables may reduce some soluble oxalates. Eating reasonable portions, staying properly hydrated, and enjoying calcium-containing foods with meals may also be helpful for some people.
Good nutrition is not simply about labeling foods as “good” or “bad.” It is about understanding how foods affect your particular body. Persistent pain, digestive problems, urinary symptoms, or recurring kidney stones should never be dismissed as a mysterious reaction to food. A qualified healthcare professional can help identify the actual cause and determine whether dietary oxalates—or something entirely different—may be involved.
Plants provide valuable vitamins, minerals, fiber, and other beneficial compounds, but even wholesome foods should be consumed with awareness and balance. Listen to your body, learn from it, and make thoughtful choices based on your health history. The goal is not to fear food—it is to understand it.
Oxalate Food Chart
Oxalates are natural compounds found mainly in plant foods. Levels can vary depending on the variety, serving size, growing conditions, and cooking method. The amounts below are approximate per serving.
Oxalosis & Hyperoxaluria Foundation
LevelOxalate per servingFood example
🔴 Very high More than 100 mg Cooked spinach, beet greens, Swiss chard, rhubarb, almonds
🟠 High50–100 mgBaked potato with skin, dark chocolate, some servings of black tea
🟡 Moderate10–50 mgPeanuts, peanut butter, sweet potatoes, strawberries, raspberries, asparagus, brown rice
🟢 LowUnder 10 mgCauliflower, cabbage, mushrooms, cucumber, onions, apples, bananas, white rice, eggs, meat, fish and dairy
Approximate Amounts in Common Foods
Food and serving Approximate oxalate Level
Beet greens, cooked — 1 cup915 mg
🔴 Very high
Rhubarb, cooked — ½ cup860 mg
🔴 Very high
Spinach, cooked — 1 cup750 mg
🔴 Very high
Swiss chard, cooked — ½ cup660 mg
🔴 Very high
Almonds — 1 ounce122 mg
🔴 Very high
Baked potato with skin — 1 medium97 mg
🟠 High
Dark chocolate — 1 ounce55 mg
🟠 High
Sweet potato — 1 medium28–40 mg
🟡 Moderate
Peanuts — 1 ounce35 mg
🟡 Moderate
Asparagus, cooked — ½ cup16 mg
🟡 Moderate
Strawberries — ½ cup15 mg
🟡 Moderate
Raspberries — ½ cup14 mg
🟡 Moderate
Peanut butter — 2 tablespoons13 mg
🟡 Moderate
Brown rice, cooked — 1 cup13 mg
🟡 Moderate
White rice, cooked — 1 cup4 mg
🟢 Low
Apple — 1 medium3 mg
🟢 Low
Banana — 1 medium2 mg
🟢 Low
Cauliflower — ½ cup2 mg
🟢 Low
Mushrooms — ½ cup1 mg
🟢 Low
Cucumber — ½ cup1 mg
🟢 Low
Eggs — 1 largeApproximately 0 mg
🟢 Low
Chicken, beef, turkey or fish0–2 mg
🟢 Low
Cheese or plain yogurt0–2 mg
🟢 Low
Helpful Guidelines
-
Oxalate restriction is generally intended for people with elevated urinary oxalate, recurring calcium-oxalate kidney stones, or certain digestive and metabolic conditions.
-
Eating calcium-containing foods with meals may help bind oxalate in the digestive tract.
-
Proper hydration is an important part of kidney-stone prevention.
-
Boiling and draining certain vegetables may reduce some soluble oxalates.
-
Do not remove large groups of nutritious foods without guidance from a doctor or registered dietitian.
Rethinking the Grains We Eat
Then there are those “wonderful grains” many of us grew up believing were automatically healthy. As nutritional science and food-testing technology advance, we are learning that the complete story is much more complicated.
Grains come from plants in the grass family. Over generations, farmers have selectively bred different varieties to improve their yield, flavor, growing season, pest resistance, and ability to survive changing environmental conditions. Modern processing can alter them even further by removing portions of the grain and turning them into highly refined flours and packaged foods.
This does not mean that every grain is unhealthy. It means that the type of grain, how it was grown, how heavily it was processed, and how much we consume can make an important difference. A whole grain and a highly refined grain product may come from the same plant, but they do not necessarily provide the same nutritional experience.
At UBEE SHINING, we have chosen to work with organic sorghum and millet. These naturally gluten-free ancient grains have been cultivated for thousands of years and remain important foods in many parts of the world. They provide plant protein, dietary fiber, vitamins, minerals, and naturally occurring plant compounds. Their mild flavors also allow us to create satisfying foods without depending upon traditional wheat flour.
Sorghum and millet are sometimes included in “alkaline-style” eating plans. However, rather than claiming that a food can change the body’s carefully regulated blood pH, we focus on what these grains can genuinely contribute: useful nutrients, gluten-free versatility, and a less-refined foundation for thoughtfully prepared foods.
Organic does not mean perfect, and gluten-free does not automatically mean healthy. Quality still matters. Portions still matter. Ingredients still matter. This is why UBEE carefully considers what goes into every product—and what we choose to leave out.
We are not claiming that sorghum and millet are the only grains anyone should eat. We chose them because they fit the UBEE commitment to simple ingredients, thoughtful preparation, and foods designed to help you Trim Down and Power Up.
The goal is not to fear grains. The goal is to understand them, choose them wisely, and make every bite count—the UBEE Way.
Many people pay close attention to what they eat and still fall short of giving their bodies the nourishment they truly need. A diet may look healthy on the surface, yet lack variety and important nutrients—especially when we eat the same familiar foods repeatedly.
Our ancestors lived very differently. As hunters and gatherers, they consumed a much wider variety of foods. They gathered seasonal plants, hunted animals, and made practical use of nearly everything available. They were not shopping for convenience foods or allowing good food to go to waste. They lived by a natural form of “waste management”—using what they had wisely and respectfully.
Today, our food supply has changed. Many people eat only the familiar cuts of meat and avoid organ meats such as liver and heart. Yet organ meats naturally contain concentrated amounts of protein, vitamins, minerals, and other nutrients. The problem is simple: many people—including me—do not enjoy their strong flavor or texture.
That understanding inspired us to create VitaBALLS.
By finely grinding small amounts of organ meat together with familiar meats and flavorful ingredients, VitaBALLS offer a more enjoyable way to add nutritional variety to everyday meals. You receive the benefits of a more complete meat mixture without the organ meat overpowering the taste.
VitaBALLS also include our VitaBall Mixes—a versatile blend designed to add flavor, texture, and plant-based nourishment. It helps hold the ingredients together while complementing the meat with additional vitamins, minerals, and fiber. Cauliflower Mash can also be prepared separately as a satisfying, lower-carbohydrate alternative to traditional mashed potatoes.
VitaBALLS make it easier to enjoy a thoughtfully portioned, protein-rich mini-meal without complicated preparation. Prepare them ahead of time, freeze them, and reheat only what you need. They are convenient, satisfying, and designed to help make every bite count.
Our goal is not simply to help you eat less. It is to help you eat smarter by bringing greater variety and nourishment back to the table.
It’s all waiting for you at UBEE SHINING—Trim Down, Power Up, and Make Every Bite Count
Trimming Down on Store-Bought Condiments
One of the easiest ways to improve your diet is to take a closer look at the condiments you use every day.
Most commercial sauces, dressings, and condiments are formulated to maximize flavor and shelf life. Many contain added sugars, refined oils, modified starches, preservatives, artificial flavors, colorings, and other highly processed ingredients. While they may taste good, they often contribute calories and ingredients that add little nutritional value.
At UBEE SHINING, we believe condiments should do more than make food taste better. They should help make meals more nutritionally rich as well.
That's the philosophy behind our seasonings, sauces, and nutritional blends. Rather than relying on added sugars and oils, we focus on wholesome ingredients that complement the flavor of your food while fitting into a nutrient-dense eating pattern.
Small choices matter.
A tablespoon of sauce may not seem important, but the foods we eat day after day have a cumulative effect over time. Replacing heavily processed condiments with thoughtfully crafted alternatives is one more way to Trim Down on unnecessary ingredients while Powering Up your nutrition.
Better ingredients. Better flavor. Better nutrition.
That's the UBEE Way
A Strong Digestive System Is a Gift
Don't fall into the trap of thinking, "I have a strong digestive system, so I can eat anything."
A healthy digestive system is a wonderful gift, but it isn't a license to abuse it.
The stronger your digestion, the more reason you have to protect it.
At UBEE SHINING, we believe that good health isn't about seeing what your body can tolerate. It's about giving your body the nourishment it needs to thrive for years to come.
Just because your digestive system can handle a poor diet today doesn't mean it will continue to do so indefinitely. Like every part of the body, it responds to the choices we make day after day.
Treat a strong digestive system as an investment, not something to take for granted.
Nourish it with nutrient-dense foods.
Challenge it with healthy variety.
Give it time to rest through mindful fasting.
Support it with balance rather than excess.
A healthy digestive system is one of your body's greatest assets. Care for it today, and it will continue to care for you tomorrow.
Don't use good health as an excuse for poor choices. Use it as a reason to make even better ones.
Building Superfoods for a Modern World
The foods we eat today are not always the same as those enjoyed generations ago. Modern farming practices, food processing, storage, and preparation can all influence the nutrient content of the foods available to us. While fruits, vegetables, grains, and proteins remain important parts of a healthy diet, many people find it challenging to consistently meet all of their nutritional needs through food alone.
Your body requires a steady supply of protein, healthy fats, vitamins, minerals, and other essential nutrients every day to support countless functions, from producing energy and maintaining muscle to supporting the immune system and normal body repair.
At UBEE SHINING, we believe one of the greatest gifts you can give yourself and those you love is your health. A healthier body allows you to serve your family, your community, and your purpose with greater strength and vitality.
That is why we developed the UBEE SHINING Database. Our philosophy is to thoughtfully enhance everyday foods by combining them with carefully selected, nutrient-supportive ingredients. Rather than replacing real food, we seek to build upon it, creating foods with a richer nutritional profile while maintaining great taste.
We often refer to these enhanced foods as "superfoods." Not because they are magical, but because they are ordinary foods thoughtfully improved through balanced nutrition.
Whether it's adding nutrient-rich seasonings, nutritional supplement powders, bone broth, joint-support ingredients, or high-quality proteins, every UBEE product is designed with one goal in mind:
To help build a healthier nutritional ecosystem, one meal at a time.
Ordinary foods... thoughtfully enhanced... the UBEE Way.
You Must Trim Down to Power Up
At UBEE SHINING, we believe that powering up begins by trimming down.
You can't expect to build a stronger, healthier body while continuing to fill it with foods and habits that gradually work against your well-being. Lasting health is not only about adding good things. It is also about removing or reducing the things that no longer serve you.
That means trimming down on foods high in added sugars, heavily processed ingredients, and excess calories that can crowd out more nutritious choices. It also means replacing unhealthy habits with healthier ones that better support your long-term goals.
Your body is an incredible ecosystem. Every day, it works to maintain balance, repair tissues, support your immune system, and produce the energy you need to live well. The choices you make can either support those natural processes or make them more difficult.
The UBEE philosophy is simple:
Trim down what weakens you.
Power up with what nourishes you.
Small, consistent improvements create lasting change. As you replace less nutritious choices with nutrient-dense foods, your body has a better opportunity to perform at its best.
First, Trim Down. Then, Power Up. That's the UBEE Way.
The Art of Staying Young
You're never too young to learn the art of staying young.
Youthfulness is more than age. It is a way of thinking, a willingness to keep learning, growing, moving, and embracing life with purpose.
At UBEE SHINING, we believe staying young begins with mindful thinking. Every thought influences a feeling. Every feeling influences a decision. Every decision becomes a habit, and those habits gradually shape the future you experience.
You're not simply stepping into the future.
You're creating it... one moment at a time... one choice at a time.
Every healthy meal, every walk, every workout, every positive thought, every good night's sleep, and every act of kindness becomes an investment in the person you are becoming.
The future isn't something waiting for you down the road.
It is quietly unfolding through the choices you make today.
Stay curious.
Keep learning.
The Modern-Day Food Trap
Even though my wife and I studied nutrition in college, we still fell into the modern-day food trap. That experience taught us an important lesson: knowledge alone does not make anyone immune to temptation.
Today, highly processed foods surround us. They are inexpensive, convenient, heavily advertised, and carefully designed to keep us coming back for more. Refined grains appear in bread, breakfast cereals, crackers, pasta, pizza, pastries, chips, snack foods, and countless packaged products. Avoiding them can be difficult because they have become such a large part of the American diet.
USDA food-availability figures suggest that approximately 200 pounds of major grain products—including wheat flour, corn products, and rice—are available per person annually. Wheat remains the leading grain, with approximately 133 pounds of wheat flour available per person in 2022. Corn and rice also contribute substantially to America’s grain supply. These figures measure the food entering the marketplace, however, and should not be interpreted as the exact amount every person eats.
The problem is not simply that Americans eat grains. It is that so many grain products are highly refined and combined with added sugars, unhealthy fats, excess sodium, and other heavily processed ingredients. These foods are easy to overeat while providing less fiber and nourishment than foods made with intact or minimally processed whole grains.
Current federal dietary guidance encourages fiber-rich whole grains while calling for a significant reduction in highly processed, refined carbohydrates. The suggested target is generally two to four servings of whole grains per day, although individual needs vary according to age, sex, body size, activity level, health, and personal dietary preferences.
My wife and I learned that the food trap can catch anyone—even people who have studied nutrition. The way out begins with awareness. We must read labels, recognize heavily processed foods, control our portions, and make thoughtful choices before convenience and temptation make those choices for us.
We do not need to fear every grain, but we should understand the difference between a nourishing whole food and a refined product designed mainly for convenience, shelf life, and repeated consumption. Escaping the food trap is not about being perfect. It is about becoming more conscious of what we eat, how much we eat, and why we keep reaching for more
Drowning in Sugar
How Sugar Influences the Brain’s Reward System
Sugar does more than please the taste buds. Sweet foods activate the brain’s reward system—a network that helps us recognize rewarding experiences, remember them, and feel motivated to repeat them.
One important chemical in this system is dopamine. Dopamine is often called the “pleasure chemical,” but its role is more complex. It is closely involved in motivation, learning, anticipation, and the feeling of wanting something. When we eat an especially sweet or highly palatable food, dopamine activity helps teach the brain: Remember this. Look for it again.
The nucleus accumbens is one of the brain regions involved in this reward response. It is also affected by addictive substances such as nicotine, alcohol, and cocaine. This does not mean that eating sugar is identical to taking a drug. It does mean that sweet foods and addictive drugs can engage some of the same reward pathways—although drugs generally produce much stronger and more disruptive effects.
With ordinary foods, the brain’s response often becomes weaker as the food loses its novelty. The first taste may feel exciting, but repeated exposure can make the experience less remarkable. Highly sweetened foods, however, are everywhere, and they are frequently combined with refined flour, fat, salt, flavorings, and appealing textures. This powerful combination may keep encouraging us to reach for another bite even when our bodies no longer need energy.
Researchers have studied how repeated sugar exposure might alter the reward system. In one small study, seven Göttingen minipigs were given access to a concentrated sucrose solution for one hour a day over 12 consecutive days. PET scans showed reduced availability of dopamine D2/3 and μ-opioid receptors in several brain regions, including the nucleus accumbens, prefrontal cortex, amygdala, and other areas involved in reward, decision-making, and emotion. After the pigs’ first sugar exposure, the researchers also observed changes consistent with the release of natural opioids in the brain. The study was published in Scientific Reports.
These findings are interesting, but they require perspective. Reduced receptor availability on a brain scan does not necessarily mean that receptors have permanently disappeared, and an animal experiment cannot establish exactly what happens in the human brain. The study does, however, support the possibility that repeated, heavy sugar exposure can influence the biological systems involved in wanting, reward, and eating behavior.
The practical experience is familiar to many of us. A small amount of sugar may once have felt satisfying, but over time, it can begin to feel like it is not enough. One cookie becomes two. A small drink becomes a large one. Foods that are naturally less sweet may start tasting bland because our taste buds and expectations have adjusted to an unnaturally high level of sweetness.
This is how we can begin to feel as though we are drowning in sugar. It is not found only in candy, cake, and ice cream. Added sugars can also hide in breakfast cereals, flavored yogurt, coffee drinks, salad dressings, sauces, breads, snack bars, and beverages marketed as healthy. Refined carbohydrates can add to the cycle because the body rapidly breaks many of them down into glucose.
Cutting back can therefore feel difficult—not simply because we lack willpower, but because habits, memories, convenience, emotions, and the brain’s reward system are all pulling in the same direction. Cravings may be especially strong when we are tired, stressed, lonely, or surrounded by familiar food cues.
The encouraging news is that our preferences can change. By gradually reducing intensely sweetened foods, reading ingredient labels, eating satisfying protein-rich meals, and allowing time between eating occasions, we can begin to weaken old habits. Naturally flavored foods may start tasting sweeter again, and smaller amounts can become more satisfying.
The goal is not to fear every gram of sugar or pretend that a dessert is the same as an addictive drug. The goal is to recognize how repeated exposure can train us to want more—and to stop drowning long enough to make a conscious choice.
Sugar may call your name, but it does not have to control your next decision.
My Turning Point: Discovering Xylitol
Losing my two front teeth was one of the most painful wake-up calls of my life. My dentist warned me that if my dental health continued to decline, he might eventually have to remove the rest of my teeth as well.
That was when he introduced me to xylitol—sometimes called “tree sugar” or “birch sugar.” It gave me a way to enjoy sweetness without continuing to depend as heavily on ordinary table sugar.
Xylitol did not break my sugar habit by magic. It became a valuable tool that helped me gradually change my tastes and reduce my cravings for heavily sweetened foods.
How Xylitol Differs from Sugar
Xylitol is a sugar alcohol. It tastes similar to sugar but contains fewer calories and is metabolized differently. Unlike table sugar, it does not cause the same sudden rise in blood glucose. Human studies suggest that xylitol can produce a small insulin response, but that response is generally much lower than the response produced by an equal amount of sucrose. The FDA explains that sugar alcohols do not cause the sudden rise in blood glucose associated with ordinary sugar.
It is sometimes claimed that xylitol does not activate the brain’s reward pathways. That statement goes further than the evidence allows. Xylitol still tastes sweet, and sweetness can influence appetite and reward-related behavior. However, it has not been established that xylitol produces the same powerful reinforcement associated with consuming large amounts of ordinary sugar—or that xylitol itself is addictive.
For me, the most important difference was practical. Xylitol allowed me to step away from ordinary sugar without feeling that I had to surrender sweetness all at once. Over time, I became less dependent on intensely sweet foods, and naturally flavored foods began to satisfy me again.
Xylitol and Dental Health
Ordinary sugar feeds acid-producing mouth bacteria that contribute to tooth decay. Xylitol is considered noncariogenic, meaning cavity-causing bacteria do not use it in the same way to produce enamel-damaging acids.
Allowing a sugar-free Sundrop to dissolve slowly in the mouth may also stimulate saliva flow. Saliva helps wash away food particles, neutralize plaque acids, and support the natural remineralization of tooth enamel.
Some research suggests that products containing xylitol may help reduce levels of Streptococcus mutans, a bacterium associated with cavities. However, the American Dental Association describes the overall evidence for xylitol’s cavity-prevention benefits as mixed or limited.
Xylitol should therefore be viewed as a helpful addition to oral care—not a replacement for a good toothpaste, brushing, flossing, professional cleanings, or necessary dental treatment. The ADA explains the evidence and its limitations here.
Sweetness with a Choice: Xylitol or Allulose
We also offer Sundrops and other UBEE products in which sweetness is important. For these products, we may use either xylitol or allulose, depending on the customer’s needs and concerns.
Allulose is a low-calorie “rare sugar” that provides sweetness with only a negligible effect on blood glucose and insulin levels. According to the FDA, allulose does not promote dental cavities because it does not produce the same harmful reduction in dental-plaque pH associated with ordinary sugar. Read the FDA’s allulose guidance.
However, “does not promote cavities” is different from saying that a sweetener actively prevents them. Allulose is considered noncariogenic, but it has not been shown to provide all the possible oral-health effects associated with xylitol.
The difference can be explained simply:
-
Xylitol: Does not promote tooth decay and may offer additional dental benefits, although research on cavity prevention remains mixed.
-
Allulose: Does not promote tooth decay, but it should not be advertised as actively preventing cavities.
Both provide sweetness without behaving like ordinary table sugar, but they serve somewhat different purposes.
Why Some People Prefer Allulose
Although xylitol is intended for human consumption, many people hesitate to keep it in their homes because it is extremely dangerous to dogs. Even a small amount can cause a rapid, life-threatening drop in a dog’s blood sugar and may lead to liver failure.
Every xylitol-containing product should be clearly labeled and stored securely away from dogs. If a dog consumes—or may have consumed—xylitol, the owner should contact a veterinarian or animal emergency clinic immediately. The FDA provides an important warning for pet owners.
We understand why this risk concerns families with pets. That is why, whenever practical, we offer customers a choice between:
-
Xylitol-sweetened products for those interested in its possible additional dental benefits.
-
Allulose-sweetened products for those who prefer not to keep xylitol in a home with dogs.
A Tool—Not a Free Pass
Neither xylitol nor allulose gives us permission to live entirely on sweet foods. Both should be enjoyed in moderation, as larger amounts may cause digestive discomfort in some people.
For me, xylitol became a bridge away from ordinary sugar. Combined with better food choices and greater awareness, it helped me loosen sugar’s hold on my life.
I could not recover the teeth I had already lost, but I could change the choices that led me there.
At UBEE, we believe people deserve informed choices. Whether you select xylitol or allulose, our goal remains the same: provide satisfying sweetness without returning you to the ordinary sugar trap.
