Kidney Health

Posted on September 06
To protect your kidneys, be sure to stay hydrated by drinking at least 64 oz of water per day (urine should be clear).
Avoid all artificial ingredients like artificial sweeteners and food dyes.
If it is not 100% real food, your kidneys will take a hit.
In addition to this chart, the following foods are beneficial as well: cabbage, cauliflower, apples, red grapes, eggs, fish and olive oil.
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Sugar in Common Foods

Posted on August 31

A powerful visual as to why we need to limit grains, corn, potatoes and bananas for blood sugar control.

Tsp of Sugar in Food

The Connection of Inflammation and Pain

Posted on August 29

Headaches, migraines, allergies, asthma, skin issues, joint pain, arthritis or IBS = inflammation = pain.
Most inflammation stems from your intestines as 80% of your immune system lines your GI tract.
LISTEN to your body communicate with you and know many pain issues stem from an unbalanced diet and GI inflammation.
The proper diet adjustment, supplementation and time can often heal with out prescription drugs.

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Produce Prep for the Week

Posted on August 23

Every Monday I will prep a large salad for the week by chopping up greens, carrots, tomatoes, cucumbers, apples, peppers or any other veggies I have. I place it in a large bowl with a cover and I have my salads ready for lunch for the whole week. I also wash, dry and cut up my fruit and place in a covered bowl.
It is so convenient to prep some produce for the week so you can grab and go with out all the fuss of prepping very day.

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Breakfast Meatloaf

Posted on August 18
It can be easy to get bored of eggs with the same preparation every day.
I had left over meatloaf from last night, so I cut a hole in the middle of the slice of meatloaf and dropped in the raw egg. To cook the top of the egg, I put a little water in the pan and covered to steam the egg.

Double Berry and Avocado Smoothie

Posted on July 25
1/2 cup if blueberries
1/2 cup of raspberries
1 small avocado
1 scoop of vanilla protein powder
Water and ice to desired consistency
Water and ice for desired thicknessth

Health Benefits of Nuts

Posted on July 21

Low Carb Turkey Meatloaf with Cauliflower Mash

Posted on July 21


2 lbs Extra Lean Ground Turkey
 1 Large Egg
1 pkg Lipton Onion Soup Mix
1/4 cup Parmesan cheese, grated
1-2 tbsp garlic powder
1-2 tsp black pepper
1 cup tomato paste and/or marinara sauce

1 head of green cauliflower (you can also use orange or purple)
1 very small potato
Sea salt, butter and garlic

Combine turkey, egg, onion soup mix, Parmesan cheese, 1/4 cup of marinara or toamto paste and black pepper in a large bowl. Mix with hands until well incorporated. Place in 13x9 inch baking dish and form into loaf shape. Stir garlic powder into 3/4 cup of marinara sauce or tomatoe paste and cover loaf. Bake at 350 degrees for one hour. Cool for 5 minutes before serving.

For the cauliflower mash, simply cook the cauliflower and potato and use a hand held blender to whip into "potatoes". Be sure to whip in some butter, sea salt and garlic for maximum taste.

***** I typically do not use packet seasonings like Lipton onion soup mix, but I wanted to try a meal that had very little prep time. Since there is no ketchup, your favorite marinara sauce really adds the flavor. It turned out delicious!!!!!

meat loaf

Congratulations to Jim S. for winning July's Produce Box Give Away!

Posted on July 17

Flourless Pancakes

Posted on July 16
The only sugar in this breakfast comes from fruit. It is simple, delicious and very filling.
2 eggs
2 small or 1 large banana
4 scoops of vanilla protein powder
Berries and real whipped cream
Blend together the eggs, banana, protein powder and cinnamon.
Heat (medium heat) a small pan and pour in a 1/2 cup of batter. Be sure to flip rather quickly compared to flour pancakes.
Top with fresh berries and whipped cream.
***I used butter in the pan and these pancakes will burn quickly compared to flour, so it does take a little practice. 
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