Homemade Superfood Chocolate

recipes Feb 11, 2020

You and your family will forever prefer this over commercial store-bought chocolate. You are in for a treat with this recipe. It contains 4 great superfoods; cacao powder, organic coconut oil, pure maple syrup, and sea salt, plus pure vanilla extract and organic coconut sugar. Wholesome goodness with real, clean ingredients!

Cacao beans have been prized for their medicinal properties for centuries. They are full of vitamins, minerals, amino acids, and phytonutrients. They are antioxidant, anti-inflammatory, good for the heart and brain, and make you happy. Take care to source cacao powder vs cocoa powder. They come from the same bean, but the high temperatures used to process cocoa destroys much of the nutrients.

Organic coconut oil can be controversial, unrightfully so in my opinion. I believe it plays an important role in a healthy diet. “So despite the somewhat negative response to coconut oil the last few years, I’m still a huge advocate of coconut oil for reducing...

Continue Reading...

Vitamin D – Is Your Family's Level Optimized?

tips Feb 08, 2020

Are you vitamin D deficient? It’s quite possible. According to the NCBI (National Center for Biotechnology Information) database, at least 40% of Americans are deficient.

Potential signs of deficiency;

  • Tired or sick often
  • Anxiety or depression
  • Muscle, bone, or back pain
  • Osteoporosis or frequent bone fractures
  • Muscle weakness
  • Loss of cognition
  • Asthma

Here’s a shocking statistic for you; according to Free the Kids – Dirt is Good, prison inmates spend more time outdoors than the average kid. Holy cow! Think this might be adding to our problem?

Let’s look at causes and how to optimize your levels to optimize your health.

First, we need to understand what it is and what is the ideal level, not just for surviving but for thriving. Vitamin D is a fat-soluble vital nutrient that your body requires to absorb calcium from your gut into your bloodstream. It functions as a hormone versus a vitamin in your body.

Vitamin D is essential for bone, heart, skin, and...

Continue Reading...

Paleo Chicken Fried Steak with Cauliflower Mash and Brown Gravy (with Keto & Dairy-free options)

recipes Dec 17, 2019

Once I got more comfortable with using Paleo-approved ingredients, the chicken fried steak testing began. Some turned out good, some not so good, but I got closer every time. My mom shared the pickled jalapeno juice trick with me. This secret ingredient is the bomb and was the game-changer for this recipe. It doesn’t make it spicy at all, it just adds a faint pickle flavor that really amps up the taste. Who knew?

For those of you who don’t know, the Chicken Fried Steak was named for the way the meat is cooked, not from the type of meat that is used. The steak is fried like chicken. It’s usually made with round steak, but I have seen many different cuts used. I ordered one from a restaurant many years ago that used thin cut ribeye....

Continue Reading...

Pressure Cooker Chicken with Bacon (Crockpot instructions included)

recipes Dec 10, 2019
Prep Time 5 mins|Cook Time 40 mins|Total Time 45 mins
Servings: 6
Author: Coach Nanette,


  • 5 Each Boneless, Skinless Chicken Breasts, or 10 thighs, or combo
  • 1 Package bacon no added sugar, nitrates or nitrites
  • 3 Tsp Old Bay Seasoning
  • 1-2 Tsp sea salt


  • Put the chicken in the Pressure Cooker. Lay bacon strips on top. Add seasonings.
  • Cook on chicken/meat setting for 40 minutes. 
  • Release steam.
  • Shred and return to pot. 
  • Roasted vegetables or salads go well with this. Make extra, it's great leftover with guacamole in a lettuce or coconut wrap. It's very versatile.

Note; If you prefer to use a crockpot, cook on low for 8 hours.


Continue Reading...

Is Intermittent Fasting for You?

intermittent fasting tips Nov 26, 2019

Fasting can range from hours to days, weeks, or even months. Intermittent Fasting typically refers to hours. Humans have been fasting for thousands of years, and most religions have a deep history of fasting.

Intermittent Fasting, simply put, is eating within a ‘limited window’. Eating and fasting are alternated. This cycling between eating and fasting is a natural human state. However, this is contrary to what many of us do today. Most people have food within an arm’s reach at all times, or at least within the next room. Thousands of years ago, food had to be caught, killed, picked or dug up, so we often went many hours...

Continue Reading...

Cars and Planes and Hotels, Oh My!

holidays tips travel Nov 19, 2019
Continue Reading...

Make Thanksgiving Delicious AND Nutritious!

holidays recipes tips Nov 14, 2019

Let’s start with the bird. Buy the healthiest turkey you can comfortably afford. With local, pasture-raised being the healthiest and conventional (CAFO) being the least, with many options in between. To limit exposure to toxins if you go with conventional, don’t eat the fat or skin, which is where toxins are more concentrated. We like to roast ours, but there are many, many options; bacon-wrapped, fried, stuffed, braised, rubbed, smoked, just to name a few of the most popular.

Next up, dressing. I simply adapted my family’s recipe that has been around for generations and everyone loves it. I...

Continue Reading...

Fermented Cranberry Sauce

holidays recipes Nov 05, 2019

Cranberries are a delicious superfood with vitamin C, fiber, and antioxidants. The fermentation process provides beneficial probiotics with lots of good bacteria. It's good for the digestion and boosts immunity. I love this and always make extra so that I can eat it for months. It's great on yogurt, turkey wraps or just by itself. Kids love it too, so delicious!

For tips on preparing a healthy Thanksgiving feast, click here; this one has recipes;

Course: Side Dish

Cuisine: American

Author: Nanette,


  • Food Processor


  • 3 Cups Cranberries (high pesticide risk, buy organic)
  • 1/2 Cup Toasted Pecans or walnuts   
  • 1/2 Cup Whey   (recipe below if needed)
  • 1/2 Cup Organic Apple Cider 
  • 1/2 Cup Honey Local, raw
  • ...
Continue Reading...

Minimize Halloween Sugar Meltdowns: 3 Tips

holidays tips Oct 31, 2019

Need help managing your kids’ sugar intake and navigating the upcoming Holidays? It’s easy to justify allowing our kids to consume excess sugar, you know,

  • “it’s Halloween” (or any other holiday, birthday…).
  • “it’s a childhood rite of passage”.
  • “they deserve a treat”.
  • “kids’ bodies can handle sugar”.
  • “I ate lots of sugar when I was a kid”.

Does any of this sound familiar? Trust me I’m not judging, those were my words. However, once I understood the real damage my kids’ little bodies were experiencing, I could no longer justify it.

I encourage you to consider the long-term health dangers of sugar and processed food; impaired brain function, sugar addiction, depression, cognitive delay, sleep problems, low energy, mood swings, chronic inflammation, lifelong poor eating habits, and links to obesity, high blood pressure, high cholesterol, and type 2 diabetes. These are real...

Continue Reading...

Redfish Pontchartrain (gluten free)

recipes Sep 17, 2019

This dish is especially great when we catch the fish ourselves. It’s redfish season in Texas, so it’s time, let’s do it! Of course, you could use other white-fleshed mild fish, but for me, redfish brings something special to this dish. Questions, shares,  and comments are welcomed.

In Health,

Coach Nanette

Redfish Pontchartrain (gluten-free)

Prep Time: 40 mins|Cook Time: 20 mins
Course: Main Dish
Servings: 6



  • 4 tbsp Butter 
  • 4 ...
Continue Reading...

50% Complete

Two Step

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.