A recent study found that eating processed foods caused people to gain weight and eating unprocessed foods resulted in weight loss.

During the study people were provided with their meals and were able to eat as much or as little as they wanted. The people who ate the processed diet tended to eat faster and eat more calories than the people eating the unprocessed diet.

Have a look at the foods eaten in both diets below. It’s really sad, but the processed diet examples could be straight from a public school menu or even a home packed lunch.

The processed diet:

Processed breakfasts included:
honey nut cheerios, Otis Spunkmeyer blueberry muffins with margarine, Jenni-O turkey bacon, Sara Lee English muffins, Chef Pierre croissants, Lender’s plain bagels with Philadelphia cream cheese, Yoplait blueberry yogurt and Eggo pancakes with Smuckers syrup.

Processed lunches included: Chef Boyardee beef ravioli, Crystal Light diet lemonade, Otis Spunkmeyer oatmeal raisin cookies, quesadillas made...

April 26, 2019

Spring is here and that means goodbye hot soups and hello salads. This colorful salad is perfect for an easy and nourishing springtime dinner.

For the salad (serves 4):

12 cups mixed baby greens

8 eggs

1/2 cup sliced red onion

1/3 cup apple cider or coconut vinegar

5 radishes, cut in 1/2 lengthwise then thinly sliced

2 carrots, grated

For the lemon tahini dressing:

1/2 c lemon juice
1/3 c plus 3 Tbs tahini
4 Tbs olive oil
2 cloves garlic
2 Tbs water
1/2 tsp sea salt

Begin by soaking onions in vinegar in a small bowl. This takes the edge off the onions and adds a nice kick to the salad.

To hard boil the eggs, place the eggs in a medium size saucepan. Cover with water and add a pinch of sea salt or a splash of vinegar to help them coagulate if cracks happen. Bring to a boil, cover and turn off heat. Keep the pan on the burner for 12 minutes. Drain and run under cold water to stop cooking process. Then peel and slice cooked eggs.

Blend all dressing ingredients in a blender or use an immersion ble...

February 12, 2019

These chocolaty treats are easy to make. They're a great option when you're craving chocolate or a sweet treat.

Makes about 45 balls

1 cup cacao powder

1 cup coconut oil

1/2 cup raw honey

3/4  cup fine shredded coconut for mixing 

1 cup fine shredded coconut for outside coating

1/2 tsp unrefined sea salt

1/2 tsp vanilla

If you live somewhere warm and your coconut oil is liquid at room temperature, put it in the fridge before beginning this recipe. You want the coconut oil to be mixable, but not liquid.

In a medium size bowl, mix all ingredients, except 1 cup of shredded coconut.

Place in fridge for 30 minutes to firm up.

Scoop into tablespoon size balls and roll between palms to make round.

Spread remaining cup of shredded coconut on a plate. Roll each ball in coconut to coat outside. 

Store in fridge.


If you enjoy this recipe, there's more in my e-cookbook, 31 Whole Food Dinner Recipes (that happen to be gluten free, grain free and are almost nightshade free)You can get the e-book here.

February 12, 2019

Going gluten free may seem like just a fad, but it benefits health for many people, even without a diagnosis of celiac disease.

While not every single person needs to go gluten free to be healthy, for many, gluten causes symptoms that aren’t obviously related. Reactions vary and are often delayed. When a person reacts to gluten, but doesn’t have celiac disease or a wheat allergy, it’s called non-celiac gluten sensitivity. (1)

The list of symptoms caused by gluten is long. They include, but aren’t limited to: bloating, diarrhea, constipation, abdominal pain, headaches, fatigue, skin problems, depression, anxiety, joint and muscle pain, dark circles under eyes, bloodshot eyes, runny nose and hay fever.

What is gluten?

Gluten is a mixture of proteins. It’s in wheat, rye and barley. Oats contain avenin, a protein similar to gluten, which may or may not cause problems, depending on the individual. (2)

In bread making, gluten holds the bread together, helps bread rise by trapping air bubbles and...

January 21, 2019

2018 was one of my favorite years so far. It was full of get togethers, things to celebrate and two amazing trips. Most of the time I follow the advice I give to clients, which is do the best I can 80% of the time and relax, and be more lenient 20% of the time. In 2018 it was more like 60/40.

It was fun, I enjoyed every second and don’t regret one thing, but by the end of the year, especially after all the holiday celebrations, I was more than ready to re-commit to my healthy way of eating. Why? because I just feel better. When I feel better, my experience of life is better. And, I don’t want to be a hypocrite when working with clients.

Today I’m 18 days into a month long cleanse. The first nine days I eliminated gluten, dairy, caffeine, sugar, and alcohol. I also eliminated my personal kryptonites, nightshades and grains. If this leaves you wondering what the heck I can eat, it’s some meats and fish, fruit, vegetables, eggs, nuts, seeds, legumes and healthy fats.

The diet part is a...

January 19, 2019

This chickpea flatbread is also known as Farinata, Socca, Torta di Ceci, Cecina and Faina in Italy, France, Uruguay and Argentina. Traditionally, it's made in open ovens, but it can be made in your home oven too. It's a simple, filling and easy to make appetizer or snack. It has a slightly nutty flavor and unusual creamy texture.


1 cup chickpea flour

1 cup water

1 1/2 Tbs olive oil, plus more for oiling pan and drizzling on top

1/2 tsp unrefined sea salt

1 tsp herb or herb blend of choice (I used Za'atar)


Preheat oven to 450 F.

In a medium size bowl, whisk chickpea flour, water, olive oil, and salt. Let rest for 30 minutes. This is important for the right consistency.

Arrange the oven rack so that it's 6 inches below the broiler.

5 minutes before the batter is done resting, place a 10 inch cast iron skillet in the oven.

After 5 minutes, remove the pan from the oven and add about 1 tsp of olive oil, enough to coat the bottom.

Change the oven setting to hi broiler.


December 18, 2018

Is holiday overindulgence leaving you feeling blah? Try this simple yet tasty cleansing beet salad for a pick me up.


3 medium-large beets

1 bunch cilantro, chopped (if you're a cilantro hater, use parsley)

1/4 cup olive oil

juice of 1 lime

1 clove garlic, finely chopped or crushed

1/4 tsp unrefined sea salt


Preheat oven to 400 F.

Wash beets in a large container with a lid. If you don't have a container with a lid, use foil to cover. Roast 1 hour or until tender. Remove from oven and let cool with lid on.

When the beets are cool, run them under a small stream of water in the sink. The skin should come off easily, if not, gently use your fingers to help.

Cut beets into bite size cubes.

In a large bowl whisk olive oil, lime juice, garlic and sea salt. Add beets and cilantro and mix thoroughly. Enjoy!

This salad will keep several days in the fridge. Keep a batch around to help you feel better after holiday over-indulgences. 

If you enjoy this recipe, there's more in my e...

December 18, 2018

A body that’s healthy, nourished and functioning optimally, naturally detoxifies all the time. Although many organs and every cell are involved, your liver is the major contributor. In your liver, detoxification happens in two phases via a variety of pathways. Like most bodily functions, nutrients are required for these processes to occur.

Today, toxins are everywhere and our bodies are overburdened with the volume of substances we need to detoxify. It’s really sad and depressing to think about too much. My approach is to do the best I can to avoid toxins, make sure I’m eating plenty of foods that support detoxification and not worry or stress about what I can’t control.

Here’s a few things you can do to avoid toxins and support your body’s natural detoxification processes...

Eat foods that influence detoxification pathways (1)

cruciferous vegetables- cauliflower, cabbage, bok choy, broccoli, Brussels sprouts, and watercress, kale, collard greens, arugula, radishes

alliums- onion, garlic...

November 26, 2018

This easy recipe is perfect for cooler times of year when you want something warm, comforting and filling. The cranberry, rosemary and garlic smell so delicious while they're cooking!

Serves 4


1 pound ground beef
2 acorn squash, cut lengthwise, seeds scooped out
1/2 medium yellow onion, chopped
1/2 cup dried cranberries (I use apple juice sweetened), chopped
8 cloves garlic, minced or crushed
1 1/2 tsp fresh rosemary, finely chopped
4 tsp olive oil
1 tsp sea salt
fresh ground black pepper to taste


Preheat oven to 400 degrees F.

Rub 1 tsp of olive oil onto flesh of squash. Put 1/4 tsp garlic into center of each squash half and rub around. The oil should help it stick to the inside.

Place squash skin side up on a lightly greased or parchment lined baking sheet. Bake for 30 minutes or until soft.

While the squash is cooking, heat 2 tsp of oil on medium heat in a large skillet. Add garlic and saute for 2 minutes, stirring often and taking care not to burn it. A...

November 26, 2018

For this months post, I thought the best way of explaining how food helps you be healthy is with a picture. I couldn’t find one that fit exactly, so I made one for you.

Yesterday, my husband and I were driving our oldest son across the mountains and back to school at Oregon State University where he’s working towards his physics degree. He loves and enjoys physics and even thinks it’s fun.

When we ask him about how school is going, the conversation usually turns into him explaining some complex concept that involves things like imaginary numbers (yes, that’s a thing!), quantum mechanics and differential equations, while we attempt to grasp even a fraction of what he's saying.

During our drive, he mentioned he’s especially interested in electricity and began telling us about how electricity storage and transformers work. Since my brain always wants to apply everything to nutrition, I began wondering how exactly nutrients are involved in our cells ability to conduct electricity.

Before w...

Please reload

Featured Posts

How Food Helps You Be Healthy

November 26, 2018

Please reload

Please reload

Donate to support more writing, recipes and to keep this site ad free. Every penny will count!