How to Chews – a guide on how to choose better food.

There is a mass of information about food: what to eat, what not to eat, when to eat, how much to eat – it can be very overwhelming. The tricky part is that every diet recommendation comes with a reasoning that may not be the best of your body in the long run, and it usually takes several years after a diet become popular for the fallout to start coming to light.

And what happens when you “complete” the diet and reintroduce foods that were not allowed during the diet?

If diets gave long-term results then it would not be a multi-billion (with a “B”)  dollar industry.

But you know what works? Eating real food. The biggest reason is that food is information.

Your body recognizes it.

No matter the food, including sugar and fat, it’s better to give your body the real thing. Food grows how it’s supposed to and kept close to its original form works how it’s supposed to in the body. When food is altered to the point that it does not work how it’s supposed to in the body (eg. Sucralose ie an altered sugar) then it provides the wrong information.

This impacts our body all the way to our genes. Food is information and lends to our internal environment. Our internal (and external) environment determines how our genes express ie mutations and disease vs health.

What we eat is information, not just food. The research of  Bruce Lipton has proven that.

So do we really need hundreds or even tens of diets to choose from?

No. We just need to know “How To Chews” real food. Get a free guide at

Butter Bean Soup of sorts


I posted these pictures on my Instagram and Facebook of my butter bean dish and a Facebook friend asked for a recipe. Well, I rarely use recipes but thought it would be easy to type out the ingredients I used…which turned into a recipe anyway, of sorts, LOL.

There are not real measurements but here it is. And with the cooler temperatures of fall and winter coming, this would surely warm your kitchen and your tummy.

Prep dumplings first.
Flour (I used 1 cup wheat, 1/4 cup corn meal and 1/4 coconut flour)
Knead slightly then allow to rest.
When ready to add to pot, roll out to .25 inch thick and cut into small dumplings.

To a pot large enough to hold 3x the volume of the beans (so there’s space for them to expand, plus add the dumplings and extras) add:
A little oil
Onion, chopped
Garlic, pressed or cut fine
Dried Parsley, Cilantro and Thyme
Cayenne Pepper
Butter Beans (I used 1lb frozen)
Radishes chopped (5 small ones)
Cook until beans are a little soft. (1hour to 1hr 15mins)

Add Kale, chopped
Cook 20-30 more mins.

Add dumplings.
Cook 20-30 more mins.

Remove from heat. Add EVOO and any additional salt.
Enjoy; I sure did.

I’ve been thinking and penning a bean class. I heard (don’t remember where) that Americans (US) don’t eat beans because they don’t know how to prepare them. I have to agree. In the southern United States, beans are cooked with meats, which can be tasty, but if you are using beans as a meat alternative, that doesn’t help.

Would you be interested in ways to prepare beans that would be simple and most of all tasty? Comment on my social media posts (or on this blog post :-)).

Lighten up for summer: Whole Juice vs Smoothies

It’s definitely warm now here in South Carolina and time for cold (in my case, cool) drinks. Smoothies are great anytime of the year, but summer for me requires lighting up. Heavy meals and feeling stuffed don’t fair well most anytime, but especially when it’s hot. But what if you still what to get all the whole food goodness into you? My solution: whole juice.

It really comes down to a texture thing. Smoothies are usually thicker versus juice which is more liquid. The recipe for the accompanying video still incorporates the entire fruit/green/vegetable, so you get the fiber as well as the nutrients. You’ll get a better idea of the texture in the video and you’ll find the recipe just under it.

Recipe (tweak to your liking):

Dandelion leaves (I used 6- 4″ leaves)

Beet (about a 2oz piece)

1 1/2 tsp acerola cherry powder

2 tsp  raw honey

16-20 oz water


1 oz of apple cider vinegar

4 oz of ginger water kefir + the ginger pieces.


Add 3 ice cubes and blend again. #yum

I’ll surely be playing with whole juices this summer.  Do you have a favorite drink to enjoy in the summer? Or what whole juices are thinking of trying?

I also did this Sunday’s Let’s Chat on lightening up your emotions. You can watch that episode here.

You can have your cake and eat it too…

…just healthify it first.

I took a late nap one afternoon and woke up about 8pm. A bit late for me to have a full dinner, but I know I needed to eat something. So I decided to help myself to that hot chocolate I’d been wanting for a couple days. Here’s how it went down.

Healthified hot chocolate

14oz of hot water

2oz of a good dark chocolate bar

1/2 TBS of cocoa powder

1/2 TPS tumeric powder

1/2 TBS ground flax

1 TPS raw coconut butter

Whole milk to your taste

Add all ingredients to Vitamin/blender and let it rip. No extra foamed milk needed.

I’ve been healthifying my food for over 20 years now. Instead of denying our cravings and then bingeing on said food that we were craving, I think it is better to feed that craving in a healthier way.

While my hot chocolate was absolutely delish, it was choked full of benefits too.

  •  Brain, liver and hormonal support in the fats of the coconut butter, flax and chocolate.
  •  These also provide satiation without the bulk and excess calories.
  •  Flax also has lignans that provides estrogen support.
  •  Anti-inflammatory and antioxidant support for the tumeric, cocoa and coconut butter.
  •  The heat (temperature) supports functions such as digestion, absorption and elimination.
  •  Vitamin P – the pleasure of enjoyment. See this post –
  •  No toxic junk because I know exactly what went into my hot chocolate, unlike a lot of supermarket-shelf products.

I could drink this every night and not feel like I’m sabotaging my wellness. I did add a slice of homemade soda bread, toasted in the skillet with butter. Happy tummy!

Do you have a favorite healthified food/recipe? Share in the comments. I’d love to give it a try.

Let’s Chat: Real food

One very important aspect of wellness and health is what we feed our bodies. We can eat to enjoy as well as eat to live. Now, I’m not telling you want to eat but in my Sunday AM health chats, I will be, sharing information to help you choose what is best for you. Last Sunday I talked about real food on my Facebook Let’s Chat Live.

Simply, real food is food that is close to it’s original form.

There is a such an outcry regarding GMOs but there is no outcry over foods whose chemical structure has been altered. Altering the food in anyway affects the way your body interacts with it. It’s chemical structure is not the same and you can’t expect you body to recognized it the same. And while there are affects touted as positive such as less absorption for sugar into your body, there are also

Think for a moment of something that says “sugar free” yet it tastes sweet? Or low fat, yet it’s creamy? There is obviously something in the food that create the sweetness or creaminess if there is no sugar or fat? Yes there are sugar or thickener alternatives that are not the worst thing for our bodies. But sugar free and low/no fat are definite red flags for me.

The best thing to do is become a label ingredient reader – reading the ingredient list on each label. The front of the label is designed to sell the product, not educate you or even give you the straight truth. Food is photoshopped just as much as models are. You must turn over the package and read the ingredients, not just the nutrition facts. If you are not a label reader, start now! You don’t have to know what everything is and you don’t have to panic about things you can’t pronounce. But you do need to start reading and getting used to the words/ingredients that appear on labels. See an example below.

What to read on a food label
If you have questions and want to take your wellness and health in a positive direction, join me on Sunday mornings at 8:30 on Facebook.

Things I Like: My Lunch Crock Is No Crock

I’ve been on the hunt for a bowl-type thermos…to no avail. Then, I ran into the Crock Pot Lunch Crock at my neighbor Ollie’s. After my first use I was sold. After my second use, I’ve found a new love.

The Lunch Crock is for warming food, not cooking. But where there is heat, this foodie will find a way.

I had a small butternut squash and decided to give it a go in the lunch crock. I peeled and cleaned the squash and added it to the crock with a little coconut oil, seasoning and salt. After attaching the lid, I plugged it up for just under four hours, checking it twice over that time. The squash was 85% to the way I like it. I left it unplugged over night and with another 1.5 hours of heat before lunch, it was perfect.

I was even able to warm my roti (bread) with the radiant heat from the container.

Now, I’m scouring the internet for recipes. Not much luck thus far but I think I can pre-prep a rice and veggie bowl to be finished in my new tool. Ooo, oatmeal. I think I will put that in tonight.

This post was not paid for endorsed by Crock Pot or Ollie’s.

BlogLove: Chocolate for Basil

Berry Basil Mousse. Baked Cinnamon. Cream Cheese Dip. Pineapple Chamomile Tea. Red Split Lentil Quesadillas. Orange Rosemary Shortbread.

These were the blog titles that greeted me at Chocolate For Basil. I almost had a foodgasm. Wait, are you still reading this?!? Get over there and check out this blog of deliciousness now. Try not to lick your screen.



With this post I will be adding a new tag for blogs that I’m fond of: BlogLove. If you’d like me to give you blog a plug, feel free to submit it to me at While I wish everyone the best, keep in mind that I will only post blogs I like and approve off.