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Fresh Ingredients

Eat This!Not That.

One of the first hurdles in finding your way back to health is to make simple changes in your daily routine and eating habits. Little changes add up and soon you may realize how much more energy you have, how much better you feel and other little surprises that energize your life. Let's start now!

5 EASY Swaps for your health you can start today

5 Easy Swaps

# 1  Switch your cooking oils

A healthy diet starts with the right cooking oils. Ditching canola oil and vegetable oils for healthier alternatives like Extra Virgin Olive Oil and Coconut Oil is an easy first step to healthier eating.

Extra Virgin Olive Oil is full of antioxidants and healthy monounsaturated fats. Excellent for dressings and low heat cooking.  

Coconut oil is a great source of saturated fats and has antimicrobial properties. Both are easy to use and perfect for cooking, baking, and sautéing.

Throw out the harmful oils and switch to Extra Virgin Olive Oil and Coconut Oil for a healthier lifestyle.   


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#2  Cut Down on SUGAR!

Sugar is everywhere, making it very hard to cut down on. Studies show that sugar is more addictive than opioid drugs such as cocaine.

However, it is much easier to reduce your sugar intake or replace it with alternative sweeteners than to eliminate it completely.

Be sure to read the labels of food and drinks, as 4 grams of sugar is equivalent to one teaspoon. You may not realize how much sugar you are consuming, as it can quickly add up.


To help reduce your sugar intake, consider using plant-based sweeteners like Stevia, Monk Fruit, and Xylitol.



REAL FOOD has simple labels or none at all!

Eating real food is the key to optimal health and wellbeing. Fill your fridge and cupboards with unprocessed, whole food ingredients that you can trust.


Avoid anything that has a long list of unrecognizable ingredients, is most likely high in sugar, or contains simple carbohydrates or industrial seed oils.


Eating real food means you'll be nourishing your body with the nutrients it needs to stay fit and healthy. Start today and make the switch to real food!

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#4  Choose Wisely

It's no secret that wild, free-range, grass-fed, cage-free, and bug-fed options for fish, beef, pork, lamb, and chicken are often more expensive than mass-produced counterparts. While it may seem like a steep price to pay, it's important to consider the long-term costs of consuming animals that have been injected with hormones, antibiotics, and steroids.

By opting for higher-quality meat options, you're investing in your health and well-being. Consuming meat that has been raised in a healthy and natural environment can provide a wealth of benefits. 

While it's important to prioritize the quality of the meat you consume, it's also important to consider portion sizes. Aim to consume no more than 4 ounces of meat per serving, rather than indulging in oversized portions that can be detrimental to your health.

Pay now for your health or pay later for medicines and sick care.

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Breaking Bread (& Carbs)

If you can't live without bread, instead of just grabbing that loaf off the grocery shelf, shop around for bakeries that use ancient grains and know their ingredient sources. Mass produced bread, even 'whole wheat' are filled with highly processed flours, sugar and fillers. 


Baking your own bread is also a great option, as you have complete control over the ingredients that you use. Using nut flours and gluten-free grains, such as quinoa, rice, or amaranth, can be a great way to add variety to your diet and experiment with new flavors and textures. Additionally, using vegetables such as cauliflower in place of grains can be a fun way to try new recipes and incorporate more vegetables into your diet.

Every week I make a 2 small loaves of bread with only 5 ingredients - almond flour, buckwheat, psyllium husk, baking powder and eggs - that's it and it takes 20 minutes including 15 minutes baking time. Now we enjoy toast with our eggs and haven't missed store bought bread in years!

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