2020 Dirty Dozen and Clean 15

Posted on March 25

Pesticides do have detrimental affects on GI health, immune system, kidney function, reproduction, neurological health and cancer.


No Gym, No Problem.....

Posted on March 20

My gym officially closed yesterday and it no doubt brings to me some added stress. In reflection, I too must come up with ways to keep my fitness, food and stress levels under control.

First, I do worry about over eating due to boredom, so I am not buying any foods that might be a trigger for me to over eat. With that said, I could still over eat calories from nuts, bars, etc... so keeping busy helps.... which leads to ... more exercise.

Second, due to not having my real gym open, I need to focus on alternatives for calorie burning and to keep myself busy (especially after dinner). Here are some fun ideas to increase your caloric output....

-Keep hydrated for optimal metabolism, so drink water before and after exercise.
-Drink some caffeine before a work out (in the am).
-Listen to your favorite music.
-Move your arms more to increase heart rate.
-Add weights or bands to your routine.
-Increase your incline if you have a treadmill or elliptical.
-Use your own body weight for at home exercises, see below.

Third, is stress management, which I feel is more likely to happen when I keep up my routine of sleep, exercise and eating well.


Recipe for Homemade Hand Sanitizer

Posted on March 17

The World Health Organization says hand-washing with soap and hot water is the best way to clean your hands. Still, when that's not an option, alcohol-based hand sanitizer and wipes are the next best thing.

Hand sanitizers should be made with at least 70% alcohol; 99% isopropyl alcohol is the highest recommendation.


  • 1 cup 99% isopropyl alcohol
  • 1 Tablespoon hydrogen peroxide
  • 1 teaspoon glycerin. Glycerin is a moisturizer found in the cosmetic section of drug stores, supermarkets, and health food stores.
  • Water


Step 1: Mix first three ingredients in a 2 cup measuring glass
Step 2: Add enough water to bring the total liquid to 1 1/3 cups. Mix thoroughly.
Step 3: Pour the sanitizer into small bottles. The mixture will not be as thick as commercial hand sanitizers.

How to Help Your Immune System …..

Posted on March 17

There has been an overwhelming amount of information out there about this virus-some of it accurate, some of it not, some of it emotionally driven, some of it scientific but short-sighted.

So, let’s look at what we know:

1.It mostly spreads person-to-person through respiratory droplets (coughing/sneezing).

2.It can spread via contact with infected surfaces/objects.

3.The main symptoms include fever, cough, and shortness of breath.

4.One can be infectious prior to having symptoms, though level of infectiousness appears to coincide with severity of symptoms.

Here’s How You Optimize

Eat a diet rich in whole foods-fruits, veggies, whole grains, lean protein, healthy fats.

Avoid sugar, alcohol, and highly processed foods.

Get adequate sleep/rest.

Exercise regularly.

Reduce stress.

Stop or decrease cigarette smoking and tobacco use. Make sure any chronic conditions are well managed.

My Top 5 Immune Tips & Tricks

1.Vitamin C: Always a go-to for immune support.

2. Zinc: Zinc keeps the immune system strong.

3.Vitamin D: Amazing for preventing disease.

4.Probiotics: Great for your immune system.

5.Echinacea: One of the most powerful natural antivirals against human viruses.

*If you need further assistance with your diet or a supplement regime to help your immune system, I am offering phone consults and immune support supplements at a 10% discount during these difficult times.

Buffalo Cauliflower Bites

Posted on March 12


1 head cauliflower at least 2 pounds, cut into florets
2 tablespoons olive oil
1 teaspoon garlic powder
1 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/3 cup hot sauce (I like Frank's RedHot)


Preheat oven to 425 degrees F. Line baking sheet with foil or parchment paper.
Place the cauliflower on the baking sheet, drizzle with oil, garlic powder, salt, and pepper, and toss to combine. Arrange in an even layer.
Roast until golden-brown and beginning to crisp, about 20-25 minutes.
Remove the cauliflower from oven. Pour the hot sauce over the cauliflower and use a spatula to toss until the florets are evenly coated. Return to the oven and roast until crispy, 5 to 10 minutes more.

Image may contain: food

Lasagna Spaghetti Squash

Posted on March 05

Ingredients needed:

Spaghetti Squash
Olive Oil
Seasonings: Salt, Pepper, Garlic powder, Italian Seasoning, fennel seed, bay leaves, paprika
Lean Ground Turkey
White onion
Crushed tomatoes
Tomato Paste
Balsamic Vinegar
Fresh Basil
Low fat ricotta
Freshly shredded mozzarella cheese


Cook the squash in the oven or Instant pot. (Oven: 30-45 mins at 425 degrees).
While the spaghetti squash is in the oven, cook the ground turkey and set it aside. Sprinkle a pinch of salt, pepper, and garlic powder on it for some flavor.
Heat olive oil in a large saute pan over medium heat, add diced onion and cook until tender. (~5 minutes).
Add the garlic, red pepper flakes, fennel and cook for ~1 minute.
Add the turkey, tomatoes, tomato paste, Italian seasoning, bay leaves, paprika, balsamic vinegar, salt, pepper and bring it to a simmer. Simmer the meat sauce on low until your squash is done.
In a small bowl, mix the ricotta and fresh basil together. Set aside.
Once your squash is done, use the tines of a fork to fluff up some of the spaghetti squash strands. Then, scoop some of the basil/ricotta mixture into the squash halves. Followed by some of the meat sauce and place mozzarella on top. (No real measurements here, just load it up!)
Broil in the oven for 1-3 minutes, or until cheese has melted and turned a golden brown!

Image may contain: food

Sesame Carrot Noodle Salad

Posted on March 03


2 tablespoons (28 milliliters) rice vinegar
2 tablespoons (42 milliliters) honey
2 tablespoons (28 milliliters) fresh lime juice
1 teaspoon lime zest
2 teaspoons (12 milliliters) toasted sesame oil
1 teaspoon freshly grated ginger
½ teaspoon kosher or sea salt
½ teaspoon crushed red pepper flakes
3 large carrots, peeled and trimmed
¼ cup chopped fresh cilantro
¼ cup chopped dry roasted peanuts


In a large glass bowl, whisk together rice vinegar, honey, lime juice, lime zest, sesame oil, ginger, salt and red pepper flakes. Taste and adjust seasoning, if necessary.
Thinly slice carrot (about ⅛-inch thick).
Add carrot ribbons and cilantro to the bowl of dressing and toss to combine.
Cover with plastic wrap or a fitted lid and refrigerate 30 minutes.
Heat a small skillet over medium heat.
Add peanuts and toast 30 to 60 seconds, stirring frequently, until peanuts are lightly browned and fragrant. Let cool.
Just before serving, top salad with chopped peanuts.

Cooking note: Carrots can be cut into coins, thinly sliced on a bias, shaved or spiralized.

NUTRITION PER SERVING: 87 calories, 5g total fat, 206mg sodium, 11g carbohydrate, 2g fiber, 2g protein

Image may contain: food

Food Prep.....

Posted on February 24

When you have a busy week ahead, food prepping can make a huge difference. It will help you to stay on track with eating a whole foods and well balanced diet.

I just prepped for the week......

7 hard boiled eggs
1# lean ground turkey meat
4 chicken thighs
1 very large salad
Cut up carrots and celery
Washed and dried blueberries
12 keto apple muffins

If I have no time to cook later this week, I will be set to mix and match the above foods and not stress about eating healthy during a hectic week.


Vegan Black Eyed Pea Dip with Avocado

Posted on February 24


2 Tablespoons olive oil
3 Tablespoons fresh lime juice
1/2 teaspoon ground cumin
1/2 teaspoon Kosher salt
1/2 teaspoon freshly ground pepper
2 teaspoons hot sauce
3 cups black eyed peas rinsed and drained
1 1/2 cups corn
1 red bell pepper chopped
2 green onions sliced thinly
1 ripe avocado cut into small cubes
1/2 cup cilantro roughly chopped


In a small mixing bowl, whisk the olive oil, lime juice, cumin, salt, pepper and hot sauce together. In a separate large mixing bowl, combine the black eyed peas, corn, bell pepper, onion and avocado. Fold gently to combine. Sprinkle with cilantro then drizzle with the dressing. Fold to combine once more and serve.


Coffee .......

Posted on February 20

A report revealed coffee could potentially reduce the risk of developing neurodegenerative conditions or relieve some symptoms.

The results support past studies that found coffee protects the neurological system, reduces cognitive decline and improves insulin sensitivity.

Coffee crops are heavily sprayed with pesticides, so seek out organic selections; consider grinding it at home and drinking it without sugar.

Image may contain: coffee cup

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