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.


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Easy Clean Paleo Dinner #6


There is no better tuna than fresh caught steaks. If you are fortunate enough to have a fisherman in the family,  or live near the water and have a local market,  pickup some tuna steaks. . Iron grill with lemon and minced garlic on medium on all sides. . Quality fish can remain raw inside,  but I choose to cook thoroughly since I have young immune systems to feed. . Organic Sweet Potatoes Coined with Powdered Ginger and Fresh Rosemary baked with Coconut Oil at 375 until tender. . Organic Spinach,  Avocado,  Organic Celery, Organic Carrots, Grape Tomatoes, EVOO,  Sea Salt,  and Apple Cider Vinegar.  TOTAL TIME: 30 Minutes.  Omega 3,6,9s to assist uptake of all the Fat Soluble Vitamins A D E and K in one meal.  Absolutely Nutritious and Delicious.




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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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Summer is Fading – But You Don’t Have To

PooPoo Point

PooPoo Point

As the leaves turn colors and drop to the ground in the Pacific Northwest, the night sky comes earlier, and the chill of the fall breeze sets in, I am reminded how short the summer is.  I can still taste the fresh berries, fruits, and vegetables from the garden.  The once daily used swimming pool is now green and ready for storage.  The routine weekend outdoor activities are replaced with school time preparation.

But the wonderful days don’t have to end.  Now is a time for soaking up the fleeting Vitamin D producing sunrays.  Now is the time to start your indoor gym memberships.  Now is the time to store all your nutrient dense, home grown, local foods and start your fall winter mini hoop gardens.  Now is the time to schedule your fall weekend outdoor escapes.

As Fall sets in, and folks gather in close quarters, we start the cold and flu season.  Instead of over-sanitizing, consider boosting your immune system naturally.  Growing cold hardy leafy greens such as chard, kale, rocket, and arugula is easy to do.  Maintaining these fresh nutrient dense foods in your diet will provide the majority of your vitamin and mineral intake.  Storing squash, garlic, and onions will keep your body strong throughout late fall.  And the bumper apple crop can be frozen or made into tasty sauce.  Stock your medicine cabinet with dried herbs and spices to keep your metabolic fire burning.

It is estimated that apx. 10% of Americans are prescribed antidepressants, which can be addictive, devoid your body of nutrients, and come with side effects which can make symptoms worse, even causing death.  These drugs rewire your brain and change who you are….They usually do not resolve the source issue, but they are easy for Physicians to prescribe, and bring in alot of money for the Doctors.  It is important to address any underlying problems with counseling and stress reduction.  Save yourself and money by eating whole foods including healthy fats.  Most seasonal sadness can be alleviated by eating a nutrient dense whole foods diet.  This includes a rainbow of pesticide free vegetables, plenty of natural animal proteins, berries, properly prepared nuts, and fruits.  Eliminate bad fats like canola, shortening, and commercially farmed animals.  Rather, eat avocados, EVOO, Coconut Oil, grass fed meat, real butter, and free range eggs that provide an array of healthy fats that allow our bodies to assimilate fat soluble vitamins A, D, E, and K.  Quit sugar alltogether; and reduce refined grains and foods, as they rob your body of B vitamins, which are integral in supporting mental health.  Eat real food and get into a good mood.

Homemade broths are superfoods, and there’s nothing better than a hot soup on a cold day filled with all those vegetables you stored.  Keep your digestion strong with bitters and enzymes.  Most important, don’t stop moving.  Running, biking, and hiking can continue with a change of wardrobe.  Detox by visiting an infrared sauna, or hot yoga studio.  Most gymnasiums have heated pools, too.

Enjoy the cozy days with hot herbal teas.  The SAD (Standard American Diet) is largely comprised of refined sugar and grains, so be the change at the next holiday party by preparing a healthy real-food treat.  Keep moving, smiling, and enjoy the transition to fall.

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C’s Organic Paleo Applesauce Muffins


C’ s Paleo AppleSauce Zuchini Muffin

Do you want a sweet, high protein breakfast muffin with healthy fats to fuel your body for the day?  These easy to make muffins are full of nutrition, and easy to pack for quick getaways!  This recipe will make apx. 1 dozen muffins.  To double, simply multiply everything times except add 2 cups of shredded, squeezed zuchini or squash.  This will reduce the sweetness, and add more fiber and vitamins.


*Always Use the Freshest, Most Local Organic Ingredients Possible*

1 Cup No sugar added applesauce – best fresh from local trees

1 TBSP Sulfur Free Molasses for sweetness, vitamins and minerals

1 TBSP Baking Soda

5 Large Eggs

1 TBSP Nitrate Free Bacon Fat if handy

½ Cup Coconut Oil or Olive Oil if Sensitive to Coconut

1 TBSP Ground Flaxseed for Fiber

1 TBSP Chia Seeds

2 TBSP Soaked Pumpkin Seeds

2 TBSP unsulfured raisins for sweetness

1 tsp Cinnamon

1 tsp Ginger

1 TSP Grass Fed Gelatin for protein and thickening if handy


Mix all ingredients well.

Place in 12 unbleached baking cups for 30 minutes at 350 degrees.

Cool and eat. Enjoy!

Will keep in fridge for up to 1 week or freezer in BPA Free Seal A Meal Bag for a month.

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ABC Pudding – Who Knew Nutritious Could Be So Delicious?

ABC Pudding

When You’re craving Chocolate or sweets, try this simple and nutritious treat. It’s as easy as ABC (Avocado, Banana, and Cocoa) Chocolate cravings often indicate a Magnesium deficiency, so give your body what is is asking for with Raw Cocoa!  Refined sugar depletes your body of essential nutrients and elevates blood sugar levels.  Consuming natural, healthy fats found in Avocados will help slow the absorption of the simple fruit sugars, providing long-lasting energy.

1 Ripe Organic Avocado
1 Ripe Organic Banana
1 TBSP Organic Raw Cocoa Powder

Optional Ingredients:
1 TBSP Hemp Seeds
1 TBSP Unsweetened Coconut Flakes
1 tsp Seaweed
1 TBSP Chia Seeds
1 tsp Cinnamon

Peel Avocado and Banana. Smash Avocado and Banana thoroughly or place in blender until pureed. Blend in Cocoa Powder and Optional Ingredients completely.  Place in Bowl (or Avocado peels as shown in picture) and enjoy!

Additionally, you can freeze organic banana peels to stir-fry on another occasion.  But that is another recipe…..

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Stoke Your Metabolic Fire

When it’s cold outside, it is natural for metabolism to decrease, while body fat increases.  Here are some ways to beat excessive weight gain, and turn up your internal thermostat.

Foods to Consume:

  • Almonds contain fatty acids that raise your metabolism.  Properly prepare by soaking and limit to 1 serving.
  • Apples and Pears contain a lot of fiber to help you burn more calories. 1-2 fruits per day is sufficient.
  • Broccoli contains Calcium and Vitamin C, a metabolism-rising duo.  Eat liberally.
  • Cinnamon helps your body better metabolize sugar.  Add it to your beverages.
  • Curry and Cayenne Pepper are spicy, so your body will work hard to metabolize it.
  • Grapefruit lowers insulin and burns calories by breaking down the fiber.
  • Green Tea speeds up your brain and nervous system, burning more calories.
  • Hot Peppers and Jalapenos will speed up your heart rate and metabolism for hours.
  • Lean Turkey contains a lot of protein, building muscle and helps burn calories since your body is working harder to process it.
  • Spinach speeds up your metabolism, and is high in Vitamin C, antioxidants and iron.
  • Water increases your body’s metabolic rate by 30 percent (by drinking 17 ounces).

How to Eat:

  • Avoid refined foods of any type.  Whole, un-cooked fresh foods allow your body to do the work and break down the nutrients naturally.
  • Eat smaller portions. Each time your digestive system starts to work, you burn calories.
  • Add lean protein to every meal (3 oz) or snack (1 oz). The protein builds muscle, tells your brain to stop eating, and increases your metabolism since your body is working harder to digest it.
  • Work out. Try strength training a few times a week… it boosts your metabolism.  Walking briskly for 1 hour will kick your body into fat burning      mood for hours.

Start Every Day with A Cleansing, Immune-Strengthening Metabolic Booster:

“CyC’s Rise and Shine Elixir”

Mix ingredients together the night before, and have by bedside.  Stir and consume upon waking.

  • Tall glass of room temperature water
  • Green Tea Bag
  • 1 TBSP RAW Honey
  • 1 TBSP Cinnamon or Cinnamon Stick
  • ½ fresh squeezed Lemon
  • ¼ tsp Cayenne Pepper (increase to ½ tsp over time)
  • ¼ tsp ground Ginger (increase to desired taste