Enlighten Your Body, Mind, and Soul

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Bomb Proof Coffee

Many of you may have heard of the famous patented “Bulletproof Coffee” comprised of special beans, MCT Oil, and Grass Fed Butter.  It’s designed as a breakfast replacement to provide loads of energy with quality fats and caffeine.  The long-burning fats prevent the caffeine/blood sugar crash that people often experience after drinking black coffee or sweetened espresso.  Drinking the quality fats instead of eating a breakfast full of complex carbohydrates and protein give your digestion a break (also known as intermittent fasting).  This allows your body to perform lower priority functions such as healing, fertility, building new tissue, and immune restoration that do not occur until higher priority digestion has completed.

The high levels Conjugated Linoleic Acid (CLA) found in Grass Fed Butter is a powerful antioxidant and aids in weight loss and prevent cancer while the Butyric Acid aids in colon health.  Medium Chain Triglycerides (MCT) found in Unrefined Coconut Oil absorb easily into the bloodstream for long-burning easily accessed energy, rather than being stored as fat in adipose tissue.

Coffee is one of most heavily sprayed crops, so buying Organic matters!  Instead of adding sugar, artificial Sweeteners and flavors that are pro-inflammatory toxins that get stored as fat, why not consume quality fats that taste sweet and satiate you by triggering your leptin hormone.  Give it a try!

Though I am primarily Paleo, I personally enjoy a twist on this recipe I call Bomb Proof Coffee that uses unrefined Coconut Oil instead of refined MCT, adds filling Gelatin for protein and bone / skin / digestive repair, and Organic Cold Brew Coffee, which is lower in Acid and higher in caffeine than hot brewed coffee.

All you need is a blender, unrefined Coconut Oil, Grass Fed unsalted butter, Organic Coffee Beans, and plain Gelatin.  Costco, Trader Joes, and the local Food Co-op have what you need.  Just soak your fresh ground beans in a coffee press overnight in cold filtered water (You can make enough for 2 days and refrigerate half for the next day) In the morning, press your coffee and heat it until it is nearly boiling.  Combine 1 TBSP each: grass fed butter, unrefined Coconut Oil, and gelatin in the blender and pulse until it is frothy.

Voila!  Enjoy.



Easy, Healthy, Tasty, Low Acid Coffee


Coffee has its pros and cons.  It can provide energy for your workout, antioxidants, promote weight loss, invokes peristalsis for regularity, and can be an enjoyable social event or meditative morning ritual.  However; Coffee is a stimulant, can become addictive, and when overindulged, can have detrimental health effects.  Hypertension, Osteoporosis, Disrupted Sleep, Stained Teeth, Acid Reflux, and Dehydration are common side effects of overconsumption.  Moderation is key!

Coffee is one of the most highly sprayed crops, and decaffeinated coffee is usually manufactured by using a chemical process.  So consider purchasing Organic.  Additionally, try to support Fair Trade Coffees, as the Coffee Industry is known to employ slave laborers and poor working conditions.  Sampling local and small Coffee businesses can be educational and fun.  Many offer free tastings.  The different flavors will enlighten your senses!

As for the acidity of coffee that leaches calcium from your bones and teeth, creating a bodily environment hospitable to unwanted bacteria and pathogens….there is a way to reduce the acid….It’s called Cold Brewing….There are several devices you can buy online.  But it’s inexpensive and easy to do at home without any special contraptions.

Essentially, you can soak your ground Coffee in a glass pitcher of water the night before.  In the morning, simply strain your coffee into another glass pitcher and refrigerate or heat as desired.  Your coffee will have amazing flavor with up to 75% less acid.  Please take note, the caffeine content will be stronger!

Additionally, you can compost those spent grounds or use them in the garden for acid loving plants.  Did you know that swishing with water after drinking coffee reduces teeth stains substantially?  And drinking a large glass of water will help rehydrate you afterwards.

Enjoy your cup of Joe!



Spring Cleaning


Spring is an excellent time for cleansing the body, mind, heart, and soul.

For the Body:
Start by cleaning out your pantry and eliminate processed foods.  Visit the local farmers market or start greens in your own garden for some fresh super nutrients.
Consider fasting or a try a colonic cleanse to help clear your digestive tract.
Light exercises such as walking and yoga are helpful at moving the process along.

For the Mind:
Mindful practices such as meditation, hypnosis, and journaling are extremely effective methods of stress relief.  Letting go of toxic relationships, negative people, and other energy consuming stressors allow us to focus on bettering our Selves.  Prioritizing commitments in our lives will help us focus on what really matters.

For the Heart:
Forgiveness will set you free.  Be kind to Your Self and forgive your mistakes by letting go of the past and making positive changes NOW.
Realize that those who have broken your heart and damaged your trust are likely hurting worse than you.  So many are suffering from mental conditions, and everyone is fighting their own battle.  Only hurt people hurt people.  Instead of holding onto negative energy and anger, simply wish them peace and happiness, and lovingly set them free to go their own way.
Practice random and loving acts of kindness with others.  Be generous, and your heart will mend and grow in time and you will be stronger from the experience.

For the Soul:
Take the time to be ALONE and find Your Self.
Simplify your surroundings.  Clear the clutter.  If you don’t use it, lose it.  Let go of that which no longer serves you. Donate to a charity.  Make good use of your stuff instead of letting it drain you.
Change your environment.  Paint a room a bright color. Reorganize furniture.  Change is life.  Stagnancy is death.
Explore nature.  Breathe in all the beauty around you.  Exhale everything else.  Life is abundant.

Take the time to reflect on your life up to now.  Create new goals.  Be the best you can be in every way.  Namaste!


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Make Your Own Backyard Bitters


In my previous post about Bitters , I mentioned all the benefits of these wonderful medicines. If you have your own herbs and “weeds”, you can brew up your own magical elixirs.

Yesterday, I scavenged the forest and the winter Herb Garden to Wildcraft some homemade Bitters. Following Rosemary Gladstone’s recipe, I gathered the following bitter food ingredients: Unfiltered Raw Apple Cider Vinegar, dried Licorice root, Golden and Italian Oregano, Cayenne Pepper, Thyme, Sage, fragrant Rosemary, Lemon Balm, cleaned Dandelion roots, fresh Peppermint, scraped and washed Oregon Grape roots, Orange peel, Lemon peel, and Grapefruit Peel. I finely minced the ingredients and submerged them under 2 inches of Raw Apple Cider Vinegar to start the anaerobic tincture process.

The sealed, clear glass jar will sit on the window sill for 4-6 weeks, while I shake it daily to help the enzymes extract the properties from the plants. Afterwards, I will strain the liquid into dark glass bottles, to prevent oxidation for up to 1 year. These Bitters can be taken daily, with each meal for optimum digestion, nutrition, and overall health.

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Recipe for Healing Within


Sometimes skies are grey, life seems dull,  and we feel lost.  We cannot always control external factors, so we must look within.  We can focus on nourishing our bodies, to support our minds, heal our hearts, and lift our souls.

Realize the majority of your body is inhabited by non human cells including bacteria and yeast. Stress,  sugar,  processed foods,  and other unhealthy lifestyle choices disrupt healthy flora equilibrium.  When this happens, opportunistic candida colonizes sending signals to all parts of your body in forms of unhealthy cravings and negative thoughts, leading to fatigue and depression.

Drinking more water,  resting,  yoga, positive meditation,  nature and good company are great ways to combat these invaders.  When that’s not enough, send in the troops by with one of the most probiotic rich medicines ever known…. Sauerkraut! . Here’s a basic recipe from Sally Fallon’s “Nourishing Traditions”,  one of my favorite cookbooks.


Organic cabbage is local to the Pacific Northwest in winter,  so load up!


I skip the whey (I am lactose intolerant) so I make up with mineral rich sea salts.


Sampling to ensure it tastes perfect before smashing in a gallon jar.


The salt releases the enzymes and lactobacillus proliferates in the firmly packed,  dark anaerobic environment for a week or longer before consumption and refrigeration.

A fork full a day keeps the bad bugs away!  Namaste

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Easy Clean Paleo Dinner #1

Some of my Friends have asked me how I am able to maintain a healthy body while managing a career, children, a garden, and a blog.  I won’t lie – it takes dedication.  Being fit and eating right require passion.  My family’s health and wellness are paramount, so I MAKE THE TIME.  I’ve decided to share some easy meal ideas on this blog to help you see how attainable and sustainable this can be.  Call me creative, but I’m not top Chef.  These are easy meals.  Realize, Nutritional Therapy is not about calories, so portions won’t be calculated, and recipes won’t be specific..It is about thoughtfully choosing, preparing, and eating nutrient dense foods that will satiate your hunger and satisfy your soul.  I hope you enjoy these meals.  Tonight’s recipe is BBQ Chicken with Garden and Jicama (Potato) Salad.

BBQ Chicken with Garden Salad and Jicama (Potato) Salad

BBQ Chicken with Garden Salad and Jicama (Potato) Salad

Paleo Jicama Salad – click on the link for a nutrient dense alternative to potato salad.  Amazing!

Garden Salad: Costco Organic Mixed Baby Greens, Trader Joes Organic Mushrooms, Costco Avocado, Costco Red Bell Pepper, for the dressing – Costco EVOO, and Bragg’s Apple Cider Vinegar from Fred Meyer.  Mix the greens to release the powerful enzymes, to help start the digestive process.

BBQ Chicken – Coleman’s Organic Boneless Chicken Thighs grilled until done on iron skillet with Stubb’s All Natural BBQ Sauce all from Costco (children love the chicken chopped and put on skewers!)

Kirkland Signature Matcha Green Tea from Costco – drinking this warm antioxidant before dinner will help dilate your vessels for maximum nutrient intake.

Thank you for reading.

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Feel Your Food

Mindfulness is key to optimal health.  It is important to be aware of what you are putting in your body, to interpret the biofeedback it is constantly providing you.

Nutrition Tracking Software is freely available and makes it easy to log your caloric intake and expenditure.  Apps such as MyFitness Pal, Sparkpeople, amongst many others allow people to log their diet and exercise, track weight, share recipes, and support one another in their wellness ventures all at the convenience of your Smart Phone.

The only thing missing from these marvelous applications is the ability to log how you feel throughout the day, as well as any environmental stressors (toxins, stress, etc.) you may encounter. This helps us learn what foods are best for our bio-individual bodies.

Many of us are suffering from inflammation, fatigue, depression, or other digestive and mental diseases.  The pain we interpret is our body trying to alert us that something is wrong.  Our innately intelligent bodies are to send us signal us that something needs to change.  It is essential to take note of these queues.  Food journaling will help you differentiate between foods are benefical and detrimental to your body.

If, for instance, you are experiencing gas after a meal, your food journal might indicate too much food, improper food combining, or eating when you are not in parasympathetic mode.  Skin conditions, headaches, and mental confusion are often signs of allergies

You should be satiated and energized after a healthy meal.  If not, take this simple Dietary Fine Tuning Mini Quiz to determine what’s missing from your meal.  Take note of how you feel, omit possible allergens, eat fresh whole foods, and appreciate every bite.

Breathe in and exhale “Let thy food be thy medicine”….”You are what you eat”….”Garbage in – Garbage out”…..simple, yet effective historic mantras.  ~ Namaste