Wednesday, June 1, 2016




Delicious served with Chunky Guacamole

1 lb cooked chicken, diced (0.454 kg)
1, 14-oz can sliced mushrooms, (284 mL)
4.5 oz can green chilies (127 mL)
1 tbsp chicken bouillon powder (15 mL)
1/2 medium onion
1/2 green pepper
2 tsp olive oil (10 mL)
2 tsp ground cumin (10 mL)
1 tsp chili powder (5 mL)
1/2 tsp black pepper (2 mL)
1/2 tsp onion salt (2 mL)
1/2 tsp garlic powder (2 mL)
1 cup tomato sauce (250 mL)
1 cup water (250 mL)
1/4 cup tomato paste (50 mL)
1 cup grated Cheddar cheese (250 mL)

In 9 x 13-inch (2 L) glass baking dish, combine chicken, mushrooms, green chilies and chicken bouillon powder. In food processor, using S-Blade, process onion and green pepper until finely chopped.

In frying pan in olive oil, stir-fry onion and green pepper until tender. Stir in ground cumin, chili powder, black pepper, onion salt and garlic powder. In small bowl, whisk together tomato sauce, water and tomato paste. Add to vegetables and then add this vegetable mixture to chicken and mushrooms. Combine well. Sprinkle Cheddar cheese over top.

Bake in 350°F (180°C) oven 40 minutes, or until hot and bubbly. Serve with a dollop sour cream, if desired.

Nutritional Analysis: Yield: 6 servings, 1 serving:
185.8 calories; 23.6 g protein; 6.lg fat; 6.5 g carbs

Monday, May 30, 2016

How to Lose weight the Keto Way of Eating and KetoOS

I (The Keto Sassy Nurse on fb) could hardly believe my eyes when I found the top pic! Wowsa! Since I have found KetoOs and the Ketogenic Way of Eating (woe), I have NEVER, NEVER felt better!

My Fibromyalgia is basically gone!!!

INFLAMMATION is the dirty rotten scoundrel in all auto-immune diseases!

My energy has tripled and my Anxiety is under control.

Thank you Keto OS and the Ketogenic Way of Eating aka. WOE
The Keto way of eating is a goal, but to start out, just simply cut back on the EVIL CARBOHYDRATES(processed foods/sugar) and increase HEALTHY FATS plus Keto Os (pure ketone energy)! BAM!

Keto Os Ketones and What Is Ketosis

Keto Os - Exogenous Ketones For Pure Engery

If you follow the ebb and flow of the dietary industry, then you have probably heard of the term “ketosis,” “ketones,” or “the ketogenic diet.” You generally hear reference to them when we talk about low-carb, higher fat diets. In a society where low-fat/no-fat is pretty much the accepted standard, this whole low-carb/high-fat concept can seem a little… out there. Especially when there is so much confusion about what ketones are and what they do. THEN, I start talking about the possibility of supplementing with ketones – and people get even more confused. So let’s unpack all of this, learn a little more about ketones, and why taking a supplement might actually be a good thing.Let’s start with the basics.



When we think of the body’s natural fuel source, we think of glucose, or sugar. We know that our body needs to use sugar as a fuel, but what many people don’t realize is that fats can be an equally, and even superior, fuel source to the body. The process of ketosis refers to the body’s ability to use fats as its primary source of energy, over glucose.

When the body burns fat, it produces three bi-products of fat breakdown, β-hydroxybutyrate (BHB), acetoacetate (ACA) and acetone. These bi-products are called Ketones. This is a naturally occurring process and it’s what allows our bodies to survive during times of food restriction.

When an individual begins to follow a low carbohydrate diet, the body has to look for another fuel source, and it turns to fatty acids and fat stores to provide that much needed energy. The liver breaks down the fat, and releases ketones into the blood to be used by the brain and other organs to produce energy.

The interesting thing about ketones is that BHB may be a more efficient source of fuel for the brain than glucose, and because ketones are water-soluble substances, any excesses are eliminated through the urine (BHB and ACA), or the breathe (acetone).



The ketogenic diet first became popular as a treatment for seizures in children suffering from epilepsy, and the neuro-protective benefits of ketones came to light. As research into the process of ketosis expands, the list of benefits just continues to grow.



This is one of the more popular, and desired, benefits from ketones. Ketones have been found to improve insulin sensitivity, lower and normalize blood sugar levels, contribute to an increased state of satiety and decrease food cravings. Individuals with high levels of ketones have been able to step away from the main-stream dieting idea that 6-meals per day must be the norm. Due to the increased level of satiety, you just eat when you’re hungry. No more calorie counting or food measuring!! All with significant weight loss benefits.The improvement in blood sugar levels may also explain why ketones have been shown to benefit type II diabetics and women suffering from polycystic ovarian syndrome.Energy levels and athletic performance have also shown significant improvement with higher levels of ketones. Ketones play a role in improved blood flow. They appear to enhance the function of the mitochondria (our energy power house), cause blood vessels to dilate, and lead to improved oxygen capacity, which can enhance athletic performance and improve motor performance. This is why ketones are often referred to as a “super fuel.” Ketones are also a powerful antioxidant, they have an anti-catabolic effect and help to preserve and promote muscle mass. Ketones have also been associated with an increase in branch chain amino acids (BCAA), which play a role in muscle growth.



The list of benefits from ketones is exhaustive. In addition to the weight loss effects and enhanced energy and muscle performance, ketones have been positively associated with:

  • Migraine treatment 
  • Neuro-protective benefits in seizure disorders; |
  • ADHD; 
  • Alzheimer ’s disease, 
  • memory and cognitive function; 
  • Parkinson’s Disease and Multiple Sclerosis
  • Autism and improved behaviour and social impacts
  • Mood stabilization in bipolar disorder (type II)
  • Stroke prevention; 
  • cardiovascular disease; 
  • metabolic syndrome management; 
  • improved cholesterol levels

The benefits of ketones are obvious, so the question remains – what is the best way to increase your ketone levels?



The ketogenic diet is not new, and has been in practice for many years. It involves following a low carbohydrate (5-10%), moderate protein (15%-30%) and high fat (60%-75%) diet. The problem with the ketogenic diet is that many people find it quite restrictive and difficult to follow. This creates a problem for those who want to benefit from elevated ketone levels, especially children. In the past, dietary changes were the only way to bring your body into a state of nutritional ketosis.However, today, we have access to the first exogenous ketone supplement, KETO//OS. The supplement blends BHB ketones with medium chain fatty acids, providing the body with ketones, without the need to follow a strict ketogenic diet. Studies are finding that supplementation with ketones is superior to the ketogenic diet. Even while following a Standard North American Diet (SAD), individuals are still experiencing the benefits of ketones via supplementation. However, it is thought that following a lower carbohydrate diet, not necessarily a strict ketogenic diet, will enhance the benefits of the ketone supplements, as your body becomes even more adept to using the ketones are a source of fuel.The moral of the story? Ketones are something from with we can all benefit. The best part is that now we have an option to get them, without having to stick to the tough dietary guidelines. So throw out your low-fat yogurt, get off the yo-yo diet bandwagon, and give it a try.

Be well,Dr. Andi and "The Keto Sassy Nurse"

Stay tuned for Keto Basics – Part II: Ketone Safety


Sunday, May 29, 2016

Aqualyte Ionic Minerals Great Additon For Ketogenic WOE

Aqualyte is a sachet (tiny tea bag) of specially processed coral minerals and is known as "The Secret of the World's Oldest Man". In as little as 5 minutes, it transforms ordinary drinking water into antioxidant, alkaline water, rich in ionic minerals. Once you put a sachet of AquaLyte into any kind of water, that water is quickly transformed into "healing
water". Drinking AquaLyte water gently helps the body rid itself of toxins and brings your body systems into proper pH balance. Now you can have the very water that the people of Okinawa drink, which is attributed to their excellent health and longevity.....without the trip to Japan! You will never want to drink "ordinary water" again. One AquaLyte pack contains 30 sachets which makes a total of 15 gallons of healthy water. A great addition to the ketogenic diet (WOE)!
to learn more about AquaLyte
click here: Aqualyte Information or Aqualyte Usage Guide

Sunday, April 3, 2016

Young Living April 2016 Promotions

Young Living April 2016 Promotion

this Spring Break with

3 0 0 P V

Retail Value: $ 253.61

• Just for Kids Collection: Including 5-ml bottles of our popular
Owie™, TummyGize™, and GeneYus™ essential oil blends, this
April-exclusive collection is the perfect trio to have on hand when
spending time with your terrifi c tots!
• Digest & Cleanse: Encased in our precision delivery softgels
for optimal absorption and targeted relief, Digest & Cleanse™
is formulated with time-tested essential oils that work to help
support normal digestion.*
• 15-ml Orange: Orange essential oil is cold-pressed from the fresh
fruit, which imparts a sweet, citrus aroma whenever used. Diffuse
Orange to enjoy its invigorating scent.
• 5-ml PanAway: Combining Wintergreen, Helichrysum, Clove, and
Peppermint essential oils, PanAway is a cooling blend that’s great
to use in massage after a full day of activity.
• Bonus Essential Reward exclusive: 15-ml Stress Away: Stress
Away™ contains the unique combination of pure, therapeuticgrade
Lime, Vanilla, Copaiba, and Lavender essential oils that
brings a relaxing, warm, tropical aroma into any environment.

2 5 0 P V

Retail Value: $ 138.80

• Digest & Cleanse
• 15-ml Orange essential oil
• 5-ml PanAway
• Bonus Essential Reward exclusive:
15-ml Stress Away

1 9 0 P V

Retail Value: $ 99.66

• 15-ml Orange essential oil
• 5-ml PanAway
• Bonus Essential Reward exclusive:
15-ml Stress Away


Tuesday, March 29, 2016

Homemade Lavender Lemon Lip Balm

Homemade Lavender Lemon Lip Balm

Total Time: 15 minutes
Serves: 2-3 lip balm tins


Lavender, an essential oil renowned for its soothing aroma is a wildly popular addition to bath and body care products. It's also a key ingredient in many Young Living blends including Harmony, Forgiveness, and Tranquil. Diffuse it for a comforting scent and to eliminate odors, or use it in the bath for help unwinding after your day.


Lemon essential oil has a refreshing uplifting scent that makes it a popular addition to food and beverage recipes. It also has exceptional home cleaning and purifying abilities. It's a key ingredient in Thieves®, NingXia Red®, and Inner Defense™, and includes the powerful and naturally-occuring compound limonene. 



  1. In a small pot over medium low heat melt beeswax, coconut oil, and vitamin E. Use chopstick or other small, long stick to stir.
  2. Remove from heat and add essential oils. Whisk well with chopstick and try to distribute oil throughout the mixture - this is tricky
  3. Pour quickly into tins or jars. Let cool on counter till hard.

© Copyright 2016. All rights reserved.
These statements have not been evaluated by the Food and Drug Administration.
Young Living products are not intended to diagnose, cure, treat or prevent any disease.

Monday, March 28, 2016

Young Living is Different

If an oil is labeled
"fragrance oil" or "perfume"
odds are it's synthetic.

In other words, not safe to consume or ingest.
Even with essential oils, quality varies significantly.

I choose Young Living because what you see is what you get.
  • Our tea tree oil is... tea tree oil.
  • Our rose oil is... rose oil.
  • Our copaiba oil is... copaiba oil.
Pure. Potent. Unadulterated. Just the way it should be.

To good health,

Sunday, March 6, 2016

Thieves Stole My Flu

STUDIES are Proving......
Thieves oil, and the individual oils in it, are incredibly powerful
and effective against bacteria, germs, viruses, fungus and mold. 
MRSA, Escherichia coli, Staphylococcus aureus, Aspergillus oryzae, and Penicillium digitatum, mold,
various fungi and other microbes have all been subjects of studies and are no match for the power of Thieves.

Effect of a diffused essential oil blend on bacterial bioaerosols

A study by Weber State University found that diffused Thieves essential oil blend has a 99.96 percent kill rate against airborne bacteria after only 10 minutes of exposure.The Essential Oil Desk Reference explains:“Studies conducted at Weber State University (Ogden, UT) during 1997 showed the antibacterial effectiveness of the Thieves blend against airborne microorganisms. One study showed a 90 percent reduction in the number of gram positive Micrococcus luteus organisms after diffusing for 12 minutes. After 20 minutes of diffusing, the kill-rate jumped to 99.3 percent. Another study against the gram negative Pseudomonas aeruginosa showed a kill rate of 99.6 percent after just 12 minutes of diffusion.”View Abstract

In another study, Cinnamon bark oil (an ingredient in Thieves essential oil) was shown to be a potent fungitoxicant against a number of fungi causing respiratory tract mycoses (Aspergillus niger, A. fumigatus, A. nidulans A. flavus, Candida albicans, C. tropicalis, C. pseudotropicalis, and Histoplasma capsulatum).Cinnamon bark oil, a potent fungitoxicant against fungi causing respiratory tract mycoses.
Singh HB, Srivastava M, Singh AB, Srivastava AK.SourceCentre for Biochemical Technology, Delhi, India.Abstract Cinnamic aldehyde has been identified as the active fungitoxic constituent of cinnamon (Cinnamomum zeylanicum) bark oil. The fungitoxic properties of the vapours of the oil/active constituent against fungi involved in respiratory tract mycoses, i.e., Aspergillus niger, A. fumigatus, A. nidulans A. flavus, Candida albicans, C. tropicalis, C. pseudotropicalis, and Histoplasma capsulatum, were determined in vitro as minimum inhibitory concentration (MIC), minimum lethal concentration (MLC), inoculum density sustained, and exposure duration for fungicidal action at MIC and higher doses, as well as effect of incubation temperatures on fungitoxicity. It is concluded that these inhalable vapours appear to approach the ideal chemotherapy for respiratory tract mycoses.

Antibacterial activity of essential oils against respiratory tract pathogensThree of the oils in Thieves (cinnamon bark, lemon-grass and thyme) tested the highest out of 14 oils for inhibitory effects against respiratory tract pathogens Haemophilus influenzae, Streptococcus pneumoniae, Streptococcus pyogenes and Staphylococcus aureus, including some penicillin-resistant strains, at Teikyo University Institute of Medical Mycology, Hachioji, Tokyo, Japan.Antibacterial activity of essential oils and their major constituents against respiratory tract pathogens by gaseous contact.
Inouye S, Takizawa T, Yamaguchi H.SourceTeikyo University Institute of Medical Mycology, Hachioji, Tokyo 192-0395, Japan.AbstractThe antibacterial activity of 14 essential oils and their major constituents in the gaseous state was evaluated against Haemophilus influenzae, Streptococcus pneumoniae, Streptococcus pyogenes and Staphylococcus aureus. For most essential oils examined, H. influenzae was most susceptible, followed by S. pneumoniae and S. pyogenes, and then S. aureus. Penicillin-susceptible and -resistant S. pneumoniae were comparable in susceptibility. Escherichia coli, which was used as a control, showed least susceptibility. A minimal inhibitory dose (MID) was introduced as a measure of the vapour activity. Among 14 essential oils, cinnamon bark, lemon-grass and thyme oils showed the lowest MID, followed by essential oils containing terpene alcohols as major constituents. The essential oils containing terpene ketone, ether and, in particular, hydrocarbon had high MIDS. The vapour activity on short exposure was comparable to that following overnight exposure, and rapid evaporation was more effective than slow evaporation of essential oils. The vapour concentration and absorption into agar of essential oils reached a maximum 1 or 2 h after rapid evaporation. These results indicate that the antibacterial action of essential oils was most effective when at high vapour concentration for a short time.

Antimicrobial activities of cinnamon oil and cinnamaldehyde from the Chinese medicinal herb Cinnamomum cassia Blume.
Ooi LS, Li Y, Kam SL, Wang H, Wong EY, Ooi VE.SourceDepartment of Biology, The Chinese University of Hong Kong, Shatin, N.T., Hong Kong, People’s Republic of China.AbstractBoth Cinnamomum verum J.S. Presl. and Cinnamomum cassia Blume are collectively called Cortex Cinnamonmi for their medicinal cinnamon bark. Cinnamomum verum is more popular elsewhere in the world, whereas C. cassia is a well known traditional Chinese medicine. An analysis of hydro-distilled Chinese cinnamon oil and pure cinnamaldehyde by gas chromatography/mass spectrometry revealed that cinnamaldehyde is the major component comprising 85% in the essential oil and the purity of cinnamaldehyde in use is high (> 98%). Both oil and pure cinnamaldehyde of C. cassia were equally effective in inhibiting the growth of various isolates of bacteria including Gram-positive (1 isolate, Staphylococcus aureus), and Gram-negative (7 isolates, E. coli, Enterobacter aerogenes, Proteus vulgaris, Pseudomonas aeruginosa, Vibrio cholerae, Vibrio parahaemolyticus and Samonella typhymurium), and fungi including yeasts (four species of Candida, C. albicans, C. tropicalis, C. glabrata, and C. krusei), filamentous molds (4 isolates, three Aspergillus spp. and one Fusarium sp.) and dermatophytes (three isolates, Microsporum gypseum, Trichophyton rubrum and T. mentagraphytes).Their minimum inhibition concentrations (MIC) as determined by agar dilution method varied only slightly. The MICs of both oil and cinnamaldehyde for bacteria ranged from 75 microg/ml to 600 microg/ml, for yeasts from 100 microg/ml to 450 microg/ml, for filamentous fungi from 75 microg/ml to 150 microg/ml, and for dermatophytes from 18.8 microg/ml to 37.5 microg/ml. The antimicrobial effectiveness of C. cassia oil and its major constituent is comparable and almost equivalent, which suggests that the broad-spectrum antibiotic activities of C. cassia oil are due to cinnamaldehyde. The relationship between structure and function of the main components of cinnamon oil is also discussed.

Antimicrobial activity of cinnamon and clove oils under modified atmosphere conditions.
Matan N, Rimkeeree H, Mawson AJ, Chompreeda P, Haruthaithanasan V, Parker M.SourceFaculty of Agro-Industry, Department of Product Development, Kasetsart University, Bangkok 10900, Thailand. of cinnamon and clove oils were tested for inhibitory activity against important spoilage microorganism of intermediate moisture foods. Four fungal species (Aspergillus flavus, Penicillium roqueforti, Mucor plumbeus and Eurotium sp.), four yeasts species (Debaryomyces hansenii, Pichia membranaefaciens, Zygosaccharomyces rouxii and Candida lipolytica), and two bacteria species (Staphylococcus aureus and Pediococcus halophilus) inoculated separately on agar plates were sealed in a barrier pouch and exposed to essential oil volatiles under a modified atmosphere of low O2 (<0.05-10%) and high CO2 (20% or 40%), with the balance being N2. A. flavus and Eurotium sp. proved to be the most resistant microorganisms. Cinnamon and clove oils added between 1000 and 4000 microL at a ratio of 1:1 were tested for minimum inhibitory volume (MIV) against molds and yeasts. The gas phase above 1000 microL of the oil mixture inhibited growth of C. lipolytica and P. membranaefaciens; 2000 microL inhibited growth of A. flavus, P. roqueforti, M. plumbeus, Eurotium sp., D. hansenii, and Z. rouxii, while inhibition of A. flavus required the addition of 4000 microL. Higher ratios of cinnamon oil/clove oil were more effective for inhibiting the growth of A. flavus.

New Cinnamon-Based Active Paper Packaging against Rhizopusstolonifer Food Spoilage

A. Rodriguez, C. Nerin* and R. BatlleDepartment of Analytical Chemistry, Aragon Institute of Engineering Research (I3A), CPS-University of Zaragoza, Maria de Luna St. 3, E-50018 Zaragoza, SpainJ. Agric. Food Chem., 2008, 56 (15), pp 6364–6369DOI: 10.1021/jf800699qPublication Date (Web): July 16, 2008Abstract A new active paper package based on the incorporation of cinnamon essential oil to solid wax paraffin as an active coating is proposed, developed, and evaluated. The antifungal activity of the active paper is tested against Rhizopusstolonifer, and the results demonstrate that 6% (w/w) of the essential oil in the active coating formulation completely inhibits the growth of R. stolonifer, whereas 4% still has strong antimicrobial activity in in vitro conditions. Then, active paper is evaluated with actual food, sliced bread, using different storage times. After 3 days of storage, almost complete inhibition is obtained with 6% cinnamon essential oil. Qualitative analysis by solid-phase microextraction and determination of cinnamaldehyde in the sliced bread were also performed and confirmed the strong correspondence between the inhibition of the mold and the amount of cinnamaldehyde in the bread.

Synergistic Antimicrobial Activities of Natural Essential Oils with Chitosan Films

(Chitosan is a non-toxic, biocompatible, and biodegradable polymer found in materials often considered to be waste, such as shellfish and fungal cell walls. It has many applications, including food preservation).Lina Wang, Fei Liu, Yanfeng Jiang, Zhi Chai, Pinglan Li, Yongqiang Cheng, Hao Jing*, and Xiaojing Leng*CAU&ACC Joint-Laboratory of Space Food, College of Food Science and Nutritional Engineering, Key Laboratory of Functional Dairy Science of Beijing and Ministry of Education, Beijing Higher Institution Engineering Research Center of Animal Product, China Agricultural University, No. 17 Qinghua East Road, Haidian, Beijing 100083, ChinaJ. Agric. Food Chem., 2011, 59 (23), pp 12411–12419DOI: 10.1021/jf203165kPublication Date (Web): October 29, 2011Copyright © 2011 American Chemical SocietyAbstract The synergistic antimicrobial activities of three natural essential oils (i.e., clove bud oil, cinnamon oil, and star anise oil) with chitosan films were investigated. Cinnamon oil had the best antimicrobial activity among three oils against Escherichia coli, Staphylococcus aureus, Aspergillus oryzae, and Penicillium digitatum. The chitosan solution exhibited good inhibitory effects on the above bacteria except the fungi, whereas chitosan film had no remarkable antimicrobial activity. The cinnamon oil–chitosan film exhibited a synergetic effect by enhancing the antimicrobial activities of the oil, which might be related to the constant release of the oil. The cinnamon oil–chitosan film had also better antimicrobial activity than the clove bud oil–chitosan film. The results also showed that the compatibility of cinnamon oil with chitosan in film formation was better than that of the clove bud oil with chitosan. However, the incorporated oils modified the mechanical strengths, water vapor transmission rate, moisture content, and solubility of the chitosan film. Furthermore, chemical reaction took place between cinnamon oil and chitosan, whereas phase separation occurred between clove bud oil and chitosan.

Is tea tree oil effective at eradicating MRSA colonization? A review.
Flaxman D, Griffiths P.SourceQueen Mary’s Hospital, Sidcup, Kent.AbstractIn vitro studies show that tea tree oil is capable of killing methicillin-resistant Staphylococcus aureus (MRSA) in a laboratory setting. This review of randomized controlled trials (RCTs) was undertaken to find out whether it is effective at eradicating MRSA colonization compared to standard mupirocin-based regimens in colonized patients. A wide range of databases and internet Sources were searched to identify published and unpublished studies. Two RCTs were found that researched the effectiveness of tea tree oil preparations against MRSA. One small RCT (n = 30) showed a large but non-significant improvement at eradicating MRSA compared to traditional treatment, whereas a larger study (n = 224) demonstrated little difference in rates of eradication overall (41% for tea tree and 49% for mupirocin, p = 0.286). However, the larger study found that those with nasal colonization receiving a tea tree regimen were more likely to remain colonized with MRSA in the nose (absolute risk increase 31%, p<0.001). Currently there is insufficient evidence to support the routine use of tea tree oil in clinical practice for eradication of MRSA colonization.

A randomized, controlled trial of tea tree topical preparations versus a standard topical regimen for the clearance of MRSA colonization.
Dryden MS, Dailly S, Crouch M.SourceDepartment of Microbiology and Communicable Disease, Royal Hampshire County Hospital, Romsey Road, Winchester, Hampshire SO22 5DG, UK.Abstract Two topical MRSA eradication regimes were compared in hospital patients: a standard treatment included mupirocin 2% nasal ointment, chlorhexidine gluconate 4% soap, silver sulfadiazine 1% cream versus a tea tree oil regimen, which included tea tree 10% cream, tea tree 5% body wash, both given for five days. One hundred and fourteen patients received standard treatment and 56 (49%) were cleared of MRSA carriage. One hundred and ten received tea tree oil regimen and 46 (41%) were cleared. There was no significant difference between treatment regimens (Fisher’s exact test; P = 0.0286). Mupirocin was significantly more effective at clearing nasal carriage (78%) than tea tree cream (47%; P = 0.0001) but tea tree treatment was more effective than chlorhexidine or silver sulfadiazine at clearing superficial skin sites and skin lesions. The tea tree preparations were effective, safe and well tolerated and could be considered in regimens for eradication of MRSA carriage.

Medical Disclaimer:

The information contained on this website is not meant to diagnose, treat, cure, or prevent any disease.  The information represents what I, an Independent Distributor of Young Living Essential Oils, have chosen to do to take charge of my own personal health and that of my family.  Statements on this website have not been evaluated by the Food and Drug Administration. Products on this site are not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, taking medication, or have a medical condition, consult your physician before using these products.
Information found on this site is meant for educational and informational purposes only, and to motivate you to make your own health care and dietary decisions based upon your own research and in partnership with your health care provider. It should not be relied upon to determine dietary changes, a medical diagnosis or courses of treatment. Individual articles and information on other websites are based upon the opinions of the respective authors, who retain copyright as marked.

Wednesday, January 27, 2016

DIY Honey Lemon Shampoo

DIY  Honey Lemon Shampoo

Tuesday, January 26, 2016

Ketogenic Diet Must Have Foods


This is a list of 20 items I buy regularly, and why. Importantly, any number of these items can generally be thrown together to make a delicious meal. 

I always buy organic, high standard foods. Grass / Pasture fed, non-GMO meats. 
Don't forget that calories do matter. It is a good idea to track your calorie intake with an app for your phone or the old fashioned way, writing it down. Be mindful of what you put in your body.

"Let thy food be thy medicine."


Bacon is a prolific Keto staple. It’s one of the meats that is higher in fat my default, it’s delicious, and there are too many uses to even consider listing. It’s super simple to cook, and hard to get wrong, a favorite of everyones. Many, many bacon recipes to come. If one thing’s for sure, just make sure you’re saving your bacon grease.

Spinach & Baby Spinach

Spinach is a great source of iron, protein, potassium, and other essentials in life. Melt some butter in a pan, add a little garlic, then mix in the spinach leaves until they’re wilted. It makes a great side to almost any meal. You can also mix some Tuna, Olive Oil, and Balsamic Vinegar through Spinach for a quick and easy, and extremely healthy salad.


Mushrooms are awesome! They’re tasty, absorb the taste of whatever you cook them in, and have pretty much nothing in them, except for much needed potassium. Another great mushroom fact about mushrooms, is that they’re super filling. I love adding them to anything that’s vaguely even a sauce, or frying them in garlic and butter, or, and a recipe will follow soon, Baked Mushrooms with Danish Fetta.


Lettuce is another great source of potassium, and, believe it or not, has more protein than carbohydrate or fat content. There’s too many great ways to use lettuce, but perhaps my favorite would be using lettuce leave to replace Taco shells.


Broccoli is one of the most well rounded foods you can eat. It holds a wealth of potassium, protein, fiber, and calcium. And it’s delicious. My favorite use is to lightly stir fry some broccoli with bacon and garlic, in sesame oil.


Cauliflower features almost the same features as it’s green cousin, Broccoli, but it is a little higher in carbs. It is a great replacement for Rice, you can make pizza bases out of it, and even use it to create a delicious, potato free, mash. Recipes to follow!


Celery, such as anything green that grows in the ground, is absolutely loaded with potassium. It isn’t great by itself, but it goes very well when added to any tomato based sauces or stews, and does really well in the slow cooker.

Green Beans

Green beans are one of the more mediocre items you can eat, but they still hold their place, and allow for some variety. They’re mediocre because they don’t have much of anything in them, carbs, protein, or otherwise. They’re nice to serve steamed with a piece of meat.

Snow Peas

Snow Peas are similar to green beans in a nutritional sense but hold more potassium. They’re great to in stir fries to add more crunch.


Avocado is a Ketogenic Powerfood. They’re absolutely loaded with all the right fats, and extremely high in potassium. You can add them to a salad, make guacamole, or even just serve along side a nice big piece of protein to balance a meal, and the color they provide is also fantastic.

Tomatoes, fresh

Fresh Tomatoes, would you believe, are, full of potassium? Sure, not quite as full as green vegetables, but they taste really, really great, and are super versatile. You can fry them in a pan, in either butter or bacon grease, or throw them in salads, stir fry, and so forth.

Tomato Canned

Much the same as above, but are great to use in stews, and other sauce dishes.


Nuts are great to keep around to snack on, almonds being the best. Cashews can be a nice change but more carb heavy. In any case, nuts are delicious, just make sure you don’t eat too many in one sitting.

Almond Meal

Almond meal is a great flour replacement, particularly for Cheesecake bases, but you can also use it creatively to make slices and cookies, too.

Peanut Butter

Peanut butter is extremely high in fat, has some protein, and a slight amount of carbs. Much like nuts at large, it’s delicious, and perhaps a little easy to overdo. If you do buy peanut butter, make sure you get 100% Peanut Butter, check the label for ingredients to be sure. A lot of PB has added corn products and Maltodextrin, both worth avoiding where possible. The natural stuff is also very, very sticky in the mouth, and helps provide a big sense of satisfaction when eaten.

Dark Chocolate, 85% or Higher

Chocolate is another delicious item, similar to PB, easy to binge on. Fortunately, dark chocolate is mostly fat, and very little sugar. It can take some people to come around the flavor of it, but everyone does in time.

Mayonnaise (Whole Egg)

Whole Egg Mayonnaise is delicious and full of fat, you can add it to salads, or be so bold as to spread it on bacon, which is delicious.

Soy Sauce

Fermented soy products are one of the finer things in life. Soy Sauce is a great way to add flavor to all kinds of foods, meats in particular, as well as most stir fries.

Sesame Oil

Sesame oil is another great way to add flavor, and fat, to stir fry style dishes. It’s very fragrant so be prepared!

MCT Oil - more to come on mct's!  :)

“MCTs” are medium-chain triglycerides, a form of saturated fatty acid that has numerous health benefits, ranging from improved cognitive function to better weight management. Coconut oil is one great source of MCTs — roughly 62–65 percent of the fatty acids in coconut oil are MCTs — but recently more concentrated “MCT oils” have also been growing in popularity.

What makes MCTs a top source of essential healthy fats? Medium-chain fats are digested easily and sent directly to your liver, where they have a thermogenic effect and the ability to positively alter your metabolism. This is one reason why many people claim that MCTs, including coconut oil, are burned by the body for energy, or “fuel,” instead of being stored as fat.

Compared to longer-chain fats, MCTs are absorbed more easily since there’s less work for the body to do breaking apart carbon bonds. MCTs are smaller, so they can permeate our cell membranes more easily and don’t require that we use special enzymes in order for our bodies to utilize them.

Tuna in Oil

Tuna in oil is a great way for an on the go hit of protein and fat. It’s also super tasty. You can add it to salads, or almost any kind of sauces. If you need to spice it up a little, add in some chili, paprika, or cracked pepper!