I Don’t Know Where to Start?!

tips Sep 10, 2019

My suggestions for getting the ball rolling:

Remove processed foods. Yes, you can do this! The processed food litmus test; Did your great-great-grandmother eat it?
Replace sugars/sweeteners with high-quality fats. Yes, easier said than done, but once you master this you will feel amazing, look better, have more energy, have less stress, and sleep better. And then you'll be poised to take the next steps. Sugar is very, very sneaky. You must check everything you eat to look for the hidden sugars.                                              ...

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You Can Sleep When You’re Dead

sleep tips Aug 20, 2019

I don’t believe sleeping pills provide much relief, not sustainable anyway. They have way too many risks and side effects. The best course of action is to start with natural strategies, and there are many.

According to the CDC, 35% of adults aren’t getting enough sleep. Everyone has a different requirement, but most adults do best with 7-9 hours per night. Kids definitely need more, with the youngest needing the most. What’s wrong with not getting enough sleep? How about memory loss,...

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Watermelon Lime Sherbet

recipes Aug 20, 2019
“Watermelon is so much more than just a highly refreshing summertime treat. From the perspective of a growing body of clinical research, it is a truly medicinal food.”
~Sayer Ji, Founder of 
Eating nutritious food is not about deprivation! This is similar to a soft-serve when first made. If you freeze, pull out 20 minutes prior to consuming. 
Prep Time:20 mins
Course: Dessert
Cuisine: American
Servings: 6
Author: Coach Nanette,


  • Food Processor


  • 6 cups Seedless Watermelon, cubed and frozen - freeze cubes on a sheet tray, minimum 4 hours
  • 1 13.5 oz Can Coconut Milk, full fat - chilled
  • Juice of 2 Limes
  • 1/4 tsp Sea Salt
  • Fresh Mint - optional garnish


  • Add all ingredients to a food processor. Process for several minutes. Pause and scrape down the...
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School Box Lunches Made Easy

lunch boxes tips Aug 13, 2019

Does the thought of making 180 school box lunches for your kids this school year stress you out? Want to learn how to easily plan and make them?

By following these 3 tips, you’ll learn how to make delicious, healthy lunches that provide energy and satiety to support your kids during school. You’ll be confident they’re getting the nutrition they need for their growing bodies, health, focus, and learning.

Traditional school lunches and snacks seriously lack nutrition. Before I knew better, my kids’ lunches consisted of goldfish, juice boxes, chips, cookies, pretzels, PB & J sandwiches, and pizza. Ugh! There are of course healthy versions of these, but that’s not what I was sending. What I sent simply set them up for a mid-day crash and didn’t support their brains for learning. No more! Our kids deserve better!

Make it fun! Incorporate roll-ups, pinwheels, shish kebobs, wraps, puzzle sandwiches, charcuterie boards, soups, stews, dips, and even...

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Beware of Toxic Laundry

tips Aug 06, 2019

It can be overwhelming, but you have to start somewhere and your laundry is a good place to start. Look at the labels on your laundry products. If you see warnings or words that you can't pronounce, stop using them. Just as you don’t want to put toxic food in your body, you don’t want to inhale toxins or absorb them through your skin either. Plus they are contaminating the environment.

There are loads of toxic chemicals, even carcinogens in many standard laundry care products. I encourage you to check the safety of the listed ingredients. Run them through the Environmental Working Group’s Healthy Living App (

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Baked Fish with Shrimp Hollandaise Sauce

recipes May 28, 2019

This is delicious with any fish deemed safe on the EWG's Consumer Guide to Seafood; flounder, rainbow trout, wild salmon.  

Prep Time: 20 mins|Cook Time: 20 mins|Total Time: 40 mins
Course: Main Dish
Cuisine: French
Servings: 4
Author: Coach Nanette,


  • 4 Fillets Fish - rinse, pat dry, season with salt & pepper
  • 1 Pound Shrimp - peeled, deveined, chopped
  • 3 Each Egg Yolks - can use 1 egg, won't be as rich
  • 1/2 Tsp Dijon Mustard
  • 1 Tbsp Lemon Juice - can use white wine vinegar
  • 1/4 Tsp Sea Salt
  • 1 Pinch White Pepper
  • 1/2 Cup Butter - melted
  • Parsley garnish


  • Prepare fillets and shrimp, set aside.
  • To prepare Hollandaise sauce, drop egg yolks at the bottom of a blender cup, add mustard, lemon juice, salt & pepper. Begin...
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recipes Feb 12, 2019

Gomasio - aka Salt of the Gods or Sesame Salt

Prep Time: 5 mins|Cook Time: 10 mins|Total Time: 15 mins
Course: Condiment
Cuisine: Japanese
Author: Coach Nanette,


  • 1 tbsp Coarse Sea Salt
  • 1 cup Sesame Seeds


  • Add sea salt to a cast-iron skillet on medium heat, toast for 1-2 minutes.
  • Add sesame seeds to skillet, toast for 7-8 minutes until the seeds start to open.
  • Transfer to a plate to cool. 
  • Coarse grind in a spice grinder, mortar...
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Low Carb (Keto) Spaghetti Carbonara

recipes Jan 29, 2019

Low Carb (Keto) Spaghetti Carbonara

Prep Time:15 mins|Cook Time: 15 mins|Total Time: 30 mins
Course: Main Dish
Cuisine: Italian
Servings: 4
Author: Coach Nanette,


  • 32 oz Shirataki Spaghetti Noodles - spaghetti squash or zucchini noodles if preferred, can use gluten-free spaghetti for Paleo version
  • 1 tsp Sea Salt
  • 1/2 tsp...
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A Primal Thanksgiving

holidays recipes Nov 21, 2018

The menu has evolved over the last several years as we have become more committed to a healthier lifestyle. In the beginning, I made dishes we don’t eat to accommodate our guests. I no longer do that, but I certainly welcome whatever they wish to bring. I announce the menu in advance so they can plan accordingly. For now, the turkey is brining, a few sides and desserts have been made, and we wait for tomorrow.

I have been asked numerous times to share my menu plan, so here it is.

Turkey; I ordered a fresh organic bird from Whole Foods. It does cost quite a bit more, but I will use all of it including the bones for making broth. Buying one that...

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Rethink Breakfast

recipes tips Jul 17, 2018

I often hear moms complain that there are so few breakfast options that don’t contain grains. When riding the processed cereal train, yes it's hard to see. No judgment from me, I used to ride that same train. When health issues motivated us to go grain-free, we learned, we had to learn. Don’t buy into the myth that there are no options, there are lots and lots of options. 

As delicious as eggs and bacon are, you actually can get bored with them. Plus, you really don’t want to eat the same food over and over again. That practice can lead to food sensitivities and then you’ll have to take that offending food out of the rotation for a while as well. Rotate and don’t eat the same thing for 3 or...

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