Ferment or Pickle, What’s It Going To Be?

tips Feb 28, 2020

All fermented foods are pickles, but not all pickled foods are ferments. What? This can be confusing because both are referred to as pickles. The term pickle refers to any fruit or vegetable that is preserved in an acidic medium; a salt brine for fermenting or an acid for pickling. Fermenting is simply a form of pickling, so they both really are pickles.

I love both, and I prepare both. My method choice is based on the goal of the product. However, I do choose one over the other more often. Here’s the low-down.

These food preservation techniques have stood the test of time. Humans have been eating pickles for many thousands of years. For added incentive, you can easily make them at home for a fraction of the cost of store-bought. Personally, I think homemade is better.

Read labels if purchasing from a store because most have added yellow dye. Why? I have no idea. It isn’t necessary because they are colorful and beautiful just as they are.

For fermenting, the brine can be...

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Are You Sure You’re Hungry? Understanding the Signals

tips Feb 14, 2020

Many times, poor nutrition, hormones, lack of sleep, thirst or chronic stress are masquerading as hunger. Learn to read the signals before reaching for something to eat.

1. Poor Nutrition: A person can overeat, yet still feel hungry all the time. If your food choices lack nutrients, your body will crave food to satisfy this deficiency. If you aren’t getting enough protein and fat, you may not feel satisfied. If you’re eating too many refined carbohydrates, your body will crave more. Refined carbs burn very quickly in your body. Until you retrain your body to also burn fat for fuel, you’ll crave more refined carbs.


  • Balance your macronutrients every time you eat. Everyone’s body has different needs, but typically well-balanced macros are moderate protein, good quality fat to reach satiety and good quality carbs. Get your carbs from vegetables and fruit versus refined flours, sugars, and processed food.
  • Eat a wide variety of colorful,...
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Achieve Healthy Longevity: 7 Tips

longevity tips Feb 13, 2020

“I don’t want to get old and decrepit!” Have you ever said or heard this? Or there’s this quote by Hunter S. Thompson; “Life should not be a journey to the grave with the intention of arriving safely in a pretty and well-preserved body, but rather to skid in broadside in a cloud of smoke, thoroughly used up, totally worn out, and loudly proclaiming “Wow! What a Ride!”.

Based on what’s going on around us, these are fair statements. There are way too many elderly folks limited by their poor health and lack of strength and mobility. But what if you could live a long life with great cognition,...

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Instant Grain Free “Oatmeal” (Paleo)

recipes Feb 13, 2020

Who has removed grains from their diet and is totally missing their oatmeal? My family! Believe it or not, my kids missed it more than many of the other things we stopped eating when we changed to a grain-free diet.

I was never a big fan of oatmeal, but I love this remade version! To me, this is a bowl of warmth and comfort. Bonus, this bulk recipe is ready to heat and serve. Quick and simple! Try it and let me know what you think.

Why did we go grain-free? At the time we all had different issues, but bottom line, we were on a quest to improve our gut health and digestion, improve blood sugar levels, and reduce inflammation.

Gut Health and Digestion Oats are less offensive than most grains but can lead to intestinal gas and bloating. Many people can eat oats without any issues. For those of you who can, I caution you to rotate them with other nutritious breakfasts. Do not eat every day. This really goes for all food. Rotating foods minimizes developing food sensitivities. Make...

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My Family Will Never Go For That!

tips Feb 12, 2020

Yes, yes, they will! You know you need to make changes to your family’s diet, but you also worry that they’ll never go along willingly. That’s OK, I got you. I’ll share with you my 6 top tips for not only getting them to go along willingly but to also ensure that they love the changes.

I caution you not to tell them what you’re doing. That is an important tip to remember. Kids, and sometimes even spouses, will automatically rebel if they think you are trying to make them eat healthier. For some crazy reason, eating healthy has a bad rap. Falsely so, in my opinion. Eating nutrient-dense, satisfying food is incredibly delicious. Avoid saying diet, grain-free, sugar-free, eat more veggies, healthier food, etc. Just make the changes!

My 6 Top Tips

1. Eliminate processed vegetable oils such as partially hydrogenated oils, high polyunsaturated vegetable or seed oils, margarine or buttery spreads. These are wreaking havoc on your health. Instead eat...

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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...

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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...

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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....

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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.


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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...

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