Dec 18 2013

Paleo White Chocolate Macadamia Nut Brittle

The Healing Gourmet has done it again: another amazing healthy holiday treat! Below is directly from their newsletter (I didn’t see it online). Sounds very tasty!

Paleo White Chocolate Macadamia Bark

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Yield: 5 oz. 


  • 2 oz. Navitas Naturals Cacao Butter
  • 6 packets Sweetleaf Stevia (to taste)
  • 2 oz. powdered coconut milk (try Wilderness Family Naturals)*
  • 1 oz. roasted, salted macadamia nuts
  • 1 pinch finely ground Celtic Sea Salt


  • Heavy bottom saucepan or double boiler
  • Chocolate mold (for bars) or a parchment-lined cookie sheet


  1. Combine the sweetener, coconut milk powder, and salt in a small bowl.
  2. Chop up the cocoa butter into small pieces.
  3. Add the cocoa butter to a double boiler. Stirring until melted.
  4. Add the sweetener, powdered coconut milk, and salt. Stir well.
  5. Scrape the mixture into a blender or Magic Bullet and blend until smooth. Sir in the nuts.
  6. Pour the chocolate into mold. Tap it on the counter to remove air bubbles.
  7. Refrigerate for 4 hours.

Of course, you could always add unsweetened dried cranberries… pistachios…. almonds… cacao nibs – the sky is the limit!

Recipe by Kelley Herring, The Healing Gourmet

Happy Holidays!! :)

Dec 5 2013

Creamy Ham Soup

Wondering what to do with your leftover ham dinner? My husband and I made this yummy soup.

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  • 1 hambone with about 2 cups of meat left on it (or buy a small ham 2-3 lbs)
  • 2 large carrots
  • 4 stalks of celery
  • 2 large russet potatoes
  • 4 cups organic milk
  • 1 pound organic sharp shedder cheese
  • 1/2 pound organic salted butter
  • 1/2 cup organic full-fat sour cream
  • 1 cup coconut flour

How to:

Fill a large pot halfway with water and put hambone in it. Cook on medium heat with the lid on for 6 hours.
Chill overnight. Cook on low heat for another 4 hours, remove bones, then add chopped up carrots, celery and potatoes. In another pot, melt butter and whisk in milk and coconut flour. Add the cheddar cheese. When cheese is melted, mix into the pot of soup. Add the sour cream last and stir it all up. Cook on low for another half-hour. Depending on your preference, you may want to cook it longer to thicken it further. Add a dash of salt and pepper (to your liking) and enjoy!

Nov 25 2013

Favorite Thanksgiving Recipes

Celebrate this Thanksgiving with recipes that are simple, delicious, will invigorate your energy, satisfy your appetite, and won’t leave you stuck in the kitchen cooking all day.

My favorite 5 holiday dishes:

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Practice chewing thoroughly, taking time between bites and focusing on being thankful.


Oct 3 2013

Paleo Inspired Desserts Class

The problem most of us face when trying to lock down a healthy diet and lifestyle is either a shortage of appealing alternatives OR deep down wanting to keep doing what we are used to doing more than we want to change what we are doing that’s keeping us unhealthy.

I’ve got a solution to the first problem:  a whole bunch of fabulous recipes and cooking classes! For those of you who don’t live in my area, contact me after my class and I will hook you up with some recipes. For the rest of ya, join me and my good friend Dr. Holly German on Tuesday, Oct 8th at 6pm at the west side New Leaf for our Paleo Inspired Desserts Class! Sign up now because it is nearing max enrollment.

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I will also be teaching a super awesome holiday cooking class on Monday, Nov 11th at 6pm so mark your calendar now. More details to come, but the theme will be grain-free and sugar-free holiday recipes that can healthily replace less healthy options without losing the smiles and “mmmm’s” from yourself, friends, and family.

Attitude and having great alternatives is the key to your success so get ready to rock this season! :)

Sep 23 2013

Easy ways to improve indoor air quality

In a recent blog, Wellness Mama reminds us of some simple steps one can take to improve the quality of the indoor air they breathe.

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Here are 3 of my favorites:

  1. Use non-toxic cleaning products such as H20 at Home or some of these great homemade recipes.
  2. Get a plant. Some plants are more effective at filtering the air than others. Great ones include spider plants, peace lilies, bromeliads, snake plant, and aloe vera.
  3. Use a basic air filter to remove dust and large particles.

Breathing from your belly is a great way to oxygenate your brain, boost serotonin, and reduce stress. Applying these 3 tips, you’ll be breathing with increased confidence that the air you’re breathing is worthy. :)

For more tips on healthier living, attend my talk HIDDEN Solutions For Weight Management, Wed, Sept 25th at 6pm at the west side New Leaf. Pre-registration strongly advised.

  • Weight management problems are merely a symptom – learn how to seek out the root cause through exploring the H.I.D.D.E.N. pathways and obstacles to maintaining a healthy body and weight: 

Hormones; Immune system; Detoxification; Digestion; Elimination; Neurotransmitter Balance

Sep 13 2013

Easy Coconut Popsicles

I’d like to share this wonderful and incredibly easy popsicle recipe with all of you, compliments of Kelley Herring of Healing Gourmet.


Paleo Coconut Popsicles 

Yield: 4

Active Time: 5 minutes

Total Time: 4 hours


  • 1 can Native Forest Organic Coconut Milk
  • 1 Tbsp. unsweetened shredded coconut
  • 20-40 drops SteviaClear Stevia Extract (to taste)
  • 1 Tbsp. organic vanilla extract (optional)
  • 2 Tbsp. Great Lakes Unflavored Gelatin (optional)


  • Add all ingredients to a medium bowl. Mix well.
  • Pour into stainless steel popsicle molds.
  • Freeze for 5 hours or until solid.

Be sure to check out her site and her other yummy recipes.

Hope to see you at my next class, HIDDEN Solutions to Weight Management on Wed, Sept 25th at 6pm at the west side New Leaf Classroom. :)

Aug 29 2013

Cholesterol Clarity

Author, podcaster, success story and all around awesome guy Jimmy Moore has a terrific new (and much needed!) book out about cholesterol called Cholesterol Clarity (co-authored with Dr. Eric Westman). Jimmy used to weigh 400 lbs and take all sorts of medications including cholesterol-lowering drugs before turning his health around with eating low-carb. He’s experienced firsthand some of the bitter side-effects they can cause.

cholesterol clarity

In his book, Moore pulls together information from an amazing team of 29 doctors and experts (including  Dr. William Davis, Dr. Ronald Krauss, Dr. Uffe Ravnskov, Dr. Robert Lustig, Dr. Duane Graveline, Dr. Jonny Bowden, Dr. Chris Masterjohn, Dr. Malcolm Kendrick, Dr. John Briffa, Dr. Thomas Dayspring, Dr. Fred Pescatore, Gary Taubes) to teach us all the essential keys we need to make informed decisions about our health when it comes to cholesterol, such as:

  • Why your LDL-C and total cholesterol numbers may not be as important in determining your health as your doctor may think
  • The undeniable negative role chronic inflammation plays in your health
  • Why cholesterol-lowering Statin drugs don’t necessarily solve your heart health concerns
  • Why your doctor should be testing for LDL particles and particle size
  • Why HDL and triglycerides are far more predictive of health concerns than LDL-C and total cholesterol
  • Why consuming saturated fat is good and why carbohydrates are detrimental to attaining the best cholesterol numbers (Caitlin Weeks, Grass Fed Girl)

Here’s what fellow bloggers Jason Seib & Sarah Fragoso have to say about Moore’s book:

Cholesterol Clarity makes clear what so many people need to know. The reality is, the vast majority of what you have been told about cholesterol and it’s relationship to heart disease is dead wrong.  The spread of this misinformation, most of which is perpetuated by Big Pharma, has amounted to enormous profits, not saved lives or even a moderate reduction in heart disease worldwide.”


“This book defines all the key points that we need to understand about the subjects of cholesterol and heart disease, and it answers every question anyone could ask, all through these amazing experts.  There have been a few other fantastic books written on these subjects before, but all are written in typical sciencey book fashion. Cholesterol Clarity is THE book for everyone and a great resource for those who want to dig right into the information and really learn the truth behind this mess rather than spend their time immersed in science.”

Check it out for yourself and don’t let another day go by that you don’t understand how valuable cholesterol is and what those numbers on your blood test really mean.

Aug 23 2013

Detox Bath Recipes

With our busy lives, stopping to take a bath can be a challenge. That’s why I love baths with a purpose (they make me feel so productive!).  In a recent blog, Sarah Pope, The Healthy Home Economist gave recipes for 4 awesome detox baths and what each of them is best for. Here’s a quick summary, click here for full post:

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Baking Soda Bath, great for digestive trouble, swollen glands, irradiated food exposure, sore throat/gums/mouth

Dissolve 4 cups of baking soda in a regular size tubful of water as hot as you can tolerate. Use more as needed if your tub is oversized. Stay in the bath until the water has cooled which will take approximately 45 minutes. Do not rinse after the bath – simply towel dry.

Epsom Salts Bath, helps alleviate muscle soreness, can lower blood pressure, great for heart & circulation, and encourages detoxification of drugs post-surgery

Dissolve 2 cups of epsom salts in a regular sized bath. Use more as needed if your tub is oversized. The temperature should be comfortably warm but not overly hot. Soak for at least 12 minutes and up to 20-30 minutes. Rinse and towel dry.

Sea Salt and Baking Soda Bath, great after any environmental radiation exposure such as x-rays, TSA screening or airplane flying

Dissolve one pound of sea salt or rock salt and one pound of baking soda to a regular sized tub of water (more if the tub is large) as hot as you can stand it. Stay in the bath until the water has cooled which will be about 45 minutes. If the bath is too hot, you can add some cold water if this is the only way you can manage to stay in for at least 30 minutes. Don’t ever add more hot water after entering the bath, however.

Do not rinse or shower but simply towel dry after the bath is complete. This bath will likely make you tired so do it in the evening before bed if possible.

Apple Cider Vinegar (ACV) Bath, great overall detoxifier and post-exercise soreness or achiness

Add 2 cups of pure apple cider vinegar to a regular sized tub of water as hot as tolerated. Use more as needed if your tub is oversized. Stay in the bath until the water has cooled which will be about 45 minutes. Towel dry and don’t shower for at least 8 hours.

“This bath is a great overall detoxifier and for muscle aches and pains brought on by physical exertion. An ACV bath also draws excess uric acid out of the body. Uric acid is created when the body breaks down substances called purines in certain foods and drinks. Most uric acid is eliminated via the kidneys in the urine, but some folks such as those with gout can have issues with excess levels. An ACV cleansing bath can provide welcome relief for those with joint problems, arthritis, gout, bursitis, or tendonitis. It also is very helpful for those with excessive body odor problems.” (Sarah Pope)

Don’t Mix and Match

Be sure to only do one bathing formula per day and don’t mix ingredients. If you are pregnant, consult with your healthcare practitioner before trying any detox baths.

Enjoy one or more of these baths 1-3 times per week!

Aug 14 2013

Zucchini noodle “zoodles” with a spiral slicer

Also called zoodles or zucchetti, zucchini noodles made with a spiral slicer are a fun, fork twirl-able staple food for anyone looking to add a nutrient-dense, gluten-free/grain-free, Paleo compatible noodle into their meals.

You will need a spiral slicer like this one to create long, thin strings.

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We made zoodles in our Paleo-inspired staple foods cooking class and everyone loved them! Here’s a “how to” excerpt from our class:

“This recipes requires a spiral slicer. This is a tool worthy of investment if you are serious about being grain free.

  • Slice ends of zuchinni off and slice zuch in half.
  • Then insert each half on the spiralizer and use smallest triangle blade for small noodles.
  • Rotate until all of zuch is used, repeating for each zuchinni half.
  • Cook on low-medium heat in olive oil for 10 minutes. 1 zuch per person. 
  • Top this with pesto, sausage, and fresh tomatoes or a homemade tomato sauce.

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It’s as simple as that! You can spiral slice sweet potatoes for homemade fries, cucumbers, apples, etc.

If you’d like to learn more about how to make healthy, grain-free cooking fun, make sure to check out my upcoming events. :)

Jul 26 2013

Summer gelatin

This gelatin recipe is SUPER easy! With all the benefits of gelatin, I welcomed another opportunity for my family and I to include this healthy staple into our weekly regimen.

Healthified Jell-O, by Maria Emmerich

5 Awesome Gelatin Benefits:

1. Can improve digestion since it naturally binds to water and helps food move more easily though the digestive track.
2. Beneficial for joints, can decrease pain associated with arthritis, AND speeds up wound healing (high in amino acids glycine and proline–needed for healthy skin, nails, hair, immune system and body weight).
3. Supports skin, hair and nail growth.
4. Helps with quality of sleep since it’s high in glycine.
5. Weight Loss: It boosts Human Growth Hormone production and metabolism. We have the largest surge of Human Growth Hormone about 30-70 minutes before bed.

“To help with weight loss, do not eat 3 hours before bed to let the natural rise of Human Growth Hormone happen (or insulin will stop the natural rise) and consume at least 1 tablespoon of gelatin powder before bed. You can eat it plain, but I recommend mixing in to a cup of ‘sleepy time’ tea by dissolving at least 1 TBS in about 1/3 cup cold water and then adding 2/3 cup of the steeped tea. “(Maria Emmerich)

How To Make Healthy Summer Gelatin:


  • 1 cup cold water
  • 4 tsp unflavored gelatin, I use Great Lakes Gelatin (made from pastured cows or pigs, no hormones or antibiotics)
  • 1 cup boiling water
  • 3 tea bags (berry, lemon ginger, pomegranate…whatever flavors you like!)
  • Stevia to taste (8 drops) or 2 T erythritol
  • OPTIONAL: 1 tsp extract (lemon or strawberry, depending on tea flavor)


  1. In a small glass pyrex baking pan, pour 1 cup of cold water and add gelatin so that it softens while you boil the other cup of water.
  2. Boil 1 cup water and turn off heat.
  3. Add 3 tea bags to boiling water and steep for 3-5 minutes.
  4. Remove the tea bags and squeeze out water from the bags before pouring over the cold water and gelatin.
  5. Add remaining ingredients, stirring until thoroughly blended.
  6. Refrigerate until set (about an hour). Cut into desired shapes and enjoy!