When you have the right tools you can do ANYTHING!

 

You are busy!

You are a working woman with NO time.

You don’t need to spend what little time you have researching, planning, and struggling to

make meals that are clean and healthy.

You need one place where you have everything you need.

Your Clean Eating Toolkit.

 

Deep Pantry Planner

Nothing is worse than discovering you are out of an ingredient right in the middle of preparing a meal. Use this free downloadable PDF to ensure you are always ready with clean ingredients on hand.

The Dirty Dozen and the Clean 15

What produce is the most contaminated and which is the least?

Free printable shopping wallet guide.

Sheet Pan Roasting Guide

This free downloadable chart makes sheet pan meals even easier. It lists how long it takes to roast each veggie and protein item so you can plan your own creations.

Time Saving Tips and Tricks

Having a successful career does not mean you have to sacrifice your health or the health of your family.

Use these time-saving strategies.

 

dash = less than 1/4 teaspoon

1 tablespoon = 3 teaspoons = 1/2 fluid ounce

1/8 cup = 1 fluid ounce  = 2 tablespoons =   6 teaspoons

1/4 cup = 2 fluid ounces  = 4 tablespoon = 12 teaspoons

1/2 cup = 4 fluid ounces  = 8 tablespoon = 24 teaspoons

1 cup  = 8 fluid ounces = 1/2 pint = 237 milliliters

2 cups = 16 fluid ounces = 1 pint = 474 milliliters

4 cups = 32 fluid ounces = 1 quart = 946 milliliters

2 pints = 32 fluid ounces = 1 quart = 0.964 liters

1/4 quart =1/2 pint = 1 cup = 8 fluid ounces

1/2 quart = 1 pint = 2 cups = 16 fluid ounces

4 quarts = 128 fluid ounces = 1 gallon = 3.784 liters

8 quarts = one peck

1/4 gallon = 1 quart = 2 pints = 4 cups = 32 fluid ounces

1/2 gal = 2 quarts = 4 pints = 8 cups = 64 fluid ounces

1 gal = 4 quarts = 8 pints = 16 cups = 128 fluid ounces

4 pecks = one bushel

1/16 teaspoon = a dash

1/8 teaspoon = a pinch

3 teaspoons  = 1 tablespoon = 1/2 ounce = 14.3 grams

2 tablespoons = 1/8 cup = 1 fluid ounce = 28.3 grams

4 tablespoons = 1/4 cup = 2 fluid ounces = 56.7 grams

5 tablespoons plus 1 teaspoon = 1/3 cup = 2.6 fluid ounces = 75.6 grams

8 tablespoons = 1/2 cup = 4 ounces = 113.4 grams = 1 stick butter

12 tablespoons = 3/4 cup = 6 ounces = .375 pounds = 170 grams

16 tablespoons = 1 cup = 8 ounces – ½ pound = 226.8 grams

32 tablespoons = 2 cups = 16 ounces = 1 pound = 453.6 grams

64 tablespoons = 4 cups = 32 ounces = 2 pounds = 907 grams

Click here for a complete list of produce conversion and storage recommendations.

 

Butter:

1 stick = 4 oz (113 gm) = 8 Tbl = 1/2 cup

4 sticks = 16 oz (1 lb or 452 gm) = 32 Tbl = 2 cups

Lemon:

  • There is 1 Tablespoon (15 mls) of Lemon Zest in a Lemon
  • There is 2 Tablespoons (30 mls) of Lemon Juice in a Lemon

Herbs:

1 Tbl fresh = 1 tsp dried

Chocolate:

A ¼ Pound Chocolate Block Equals

  • There is ½ Cup (118 mls) of Melted Chocolate in a ¼ Pound Chocolate Block
  • There is ¾ Cup (177 mls) of Chipped Chocolate in a ¼ Pound Chocolate Block
  • There is 1 Cup (237 mls) of Grated Chocolate in a ¼ Pound Chocolate Block

Click Here to Convert dry food and liquid cooking ingredients between grams, milliliters, liters, kilograms, ounces, pounds, cups, spoons, teaspoons as you would have a kitchen scale! Measure flour, sugar, rice without a cooking scale. 150 grams of white flour equals 1 cup, 1 spoonful tablespoon of sugar is around 20 grams (0.7 ounces).

How much is 125 grams or 4.4 ounces of flour in cups? Convert between metric, imperial, and kitchen units for common cooking & baking ingredients.

https://www.foodsafety.gov/food-safety-charts/safe-minimum-cooking-temperature

 

FOOD TYPE INTERNAL TEMP(°F)
Ground meat and meat mixtures

Beef, pork, veal, lamb

Turkey, chicken

160

165

Fresh beef, veal, lamb

Steaks, roasts, chops

Rest time: 3 minutes

145
Poultry All Poultry (breasts, whole bird, legs, thighs, wings, ground poultry, giblets, and stuffing) 165
Pork and ham

 Fresh pork, including fresh ham
Rest time: 3 minutes

Precooked ham (to reheat)
Note: Reheat cooked hams
packaged in USDA-inspected
plants to 140°F

145

 

165

Eggs and egg dishes

Eggs

 

Egg dishes (such as frittata,
quiche)

Cook until yolk and white are firm

 

160

 

Leftovers and casseroles Leftovers and casseroles 165
Seafood

Fish with fins

Shrimp, lobster, crab, and
scallops

Clams, oysters, mussels

145 or cook until flesh is opaque
and separates easily with a fork

Cook until flesh is pearly or
white, and opaque

Cook until shells open during cooking

 

LINKS TO HEALTH AND FITNESS RESOURCES

MyHealthfinder:   See which screening tests and vaccines you or a loved one need to stay healthy.

Healthy Eating for an Active Lifestyle

ChooseMyPlate

Medline Plus: Trusted medical information including diagnosis, drugs, and medical information.

My Fitness Pal: one of the best apps ever for tracking your food and exercise.

Fitness Blender: Like having your own personal fitness trainer. But free..

Darebee: EVERYTHING you need. Exercise programs, fun challenges, meal plans, community. I love this site!

 

LINKS TO SERVICES

Shipt: Order everything from groceries to household essentials for delivery to your door.

Nutrition for Longevity: Enjoy clean, healthy meals delivered. Pure Ingredients, Chef Crafted, Delivered Weekly.

Hellofresh: America’s most popular meal kit

Sun BasketStay healthy at home with chef-crafted meals full of organic produce & delicious flavors.

Find Your Trainer: Personal training at home or outdoors

 

LINKS TO PRODUCTS

ThriveYour favorite organic & non-GMO brands, plus guaranteed savings—delivered to your door

Puritans Pride: Vitamins, supplements, herbs, nutritious food, and sports products

VeestroCooked from fresh, organic ingredients and delivered to you frozen. All you have to do is heat and enjoy.

Savory Spice Shop: High-quality spices to bring your clean eating to a whole new level.

Yoga Download:   Gain unlimited access to over 1600 online yoga classes  

N101 Nutrition, Health, and Sport: provides a vast selection of vitamins, herbs, sports nutrition, health supplements, and natural beauty/skincare products. 

Blendtec: One of the best blenders available on the market

Burpee Seed Co: Grow your own food for ultimate health

The Container Store: for all your kitchen and pantry organization needs

Le Creuset: Handcrafted in France with only premium materials, their legendary enameled cast iron provides even heat and moisture distribution for dishes with consistently superior texture and flavor.

Pure Water Freedom: no sense eating clean if you are drinking contaminated water.

Before you buy anything check with Rakuten first. I get cashback just by going through their site. 

Easy Basil Pesto Recipe

Easy Basil Pesto Recipe

  Easy Basil Pesto Every year there comes a realization that I planted too much basil. You would think I would learn, but NOOOO.. They start out so little, and God forbid I don't have enough basil. What would I do? How would I cope? So, yes, I get a little...

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How to Make Your Own Italian Seasoning

How to Make Your Own Italian Seasoning

      This Article, How to make your own Italian seasoning, contains: Ingredients |  Preparation | Customization |  Gifting Homeade Italian Seasoning Making your own Italian seasoning is sooooo simple. Why buy it when you can...

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Diet is the Number One Cause of Death in America

Diet is the Number One Cause of Death in America

Diet is the number one cause of death in America!   According to the World Health Organization, the US is ranked as one of the highest with risks of death due to chronic disease(aka, poor diet, and a sedentary lifestyle). Can't find the US on the chart below?...

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The Health Benefits of Walnuts

The Health Benefits of Walnuts

Walnuts Have Amazing Health Benefits - Here is what you should know.   Did you ever notice the similarity in the appearance of a walnut and a brain? I think it's nature's way of telling us that it is "smart" to eat them. (not brains, nuts- just to be clear.) Here...

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Slow Cooker Chicken and Vegetable Stew

Slow Cooker Chicken and Vegetable Stew

Looking for a healthy slow cooker meal that tastes like true comfort food? This recipe also has a DIY meal kit option so preparing it for a weeknight meal is a breeze. Slow Cooker Chicken and Vegetable Stew This recipe makes a great meal kit for an easy weeknight...

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Grilled Shrimp Salad

Grilled Shrimp Salad

Grilled Shrimp Salad is perfect light summer meal.  Salads are easy. Easy to make, easy on the waistline, and easy to clean up. Try this light yet satisfying salad with some crusty bread and a cold glass of chardonnay. The avocado, lime, and cilantro dressing is so...

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Avocado, Lime, and Cilantro Salad Dressing

Avocado, Lime, and Cilantro Salad Dressing

In this article: Ingredients |  Preparation |  Customization | TipsThis avocado, lime, and cilantro dressing is the bomb! This is a dressing that can be used for just about anything. Well, I wouldn't put it on a pancake but there are many other options. See tips below...

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Green Beans with Tofu & Roasted Peanuts

Green Beans with Tofu & Roasted Peanuts

Green Beans with Tofu & Roasted Peanuts A plant-based diet offers many health benefits. Whether you don't eat meat or just looking to cut back and add more veggies you will love this dish. It offers plenty of protein, is quick, easy, and tastes awesome. Green...

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Chicken and Zucchini Green Curry

Chicken and Zucchini Green Curry

Chicken and Zucchini Curry Wondering what do with all that zucchini exploding in the garden? This dish is packed with superfoods to provide incredible health benefits and has incredible immune-boosting properties. Download my free immunity support pack. It comes...

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What is Matcha and What are the Health Benefits?

What is Matcha and What are the Health Benefits?

The Power of Matcha   Matcha means “powdered tea”. Finely ground green tea leaves to be exact. What makes matcha so special is that you are not just getting health benefits from the steeped green tea leaves you are drinking the entire leaves because they have...

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Matcha Overnight Oats

Matcha Overnight Oats

  Matcha Overnight Oats The power of matcha in a delicious overnight oat recipe. You will be so glad to learn about this one. Read all about it here. This is a power-packed breakfast that you will want to try. Oats, chia seeds, yogurt, and of course the addition...

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Caprese Salad

Caprese Salad

Simple, yet elegant. This would impress your family or friends and get you out of the kitchen so you can spend more time with them. Serve as a side or an appetizer. Caprese Salad 1 tbsp. parsley (finely chopped) ¼ tsp. oregano (dried) 1 tbsp. capers (drained) 1 clove...

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Blueberry Frozen Yogurt

Blueberry Frozen Yogurt

Have you read the label on your favorite icecream? The majority are filled with all sorts of crap you can't even pronounce let alone know what it is. For a clean healthy dessert try this blueberry frozen yogurt. Only 4 ingredients that you whip up in your blender or...

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Egg and Avocado Breakfast Salad

Egg and Avocado Breakfast Salad

Salad for breakfast? Why not? I mean, who made the rules anyway? Who says you have to have pancakes or cereal? Do you think the breakfast food police are going to get you? One of my favorite breakfast foods is soup and I am also known for eating leftover dinner foods...

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Sheet Pan Garlic Shrimp and Asparagus

Sheet Pan Garlic Shrimp and Asparagus

This sheet pan meal is super simple. Everything cooks at exactly the same time. Fresh, vibrant, crisp, and exploding with flavor. Want to create your own sheet pan meals? Click here to download my Sheet Pan Roasting Guide  or check out some other sheet pan meals. Who...

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Diet vs Disease

Diet vs Disease

Diet Vs. Disease   Have you heard of "the frog in the frying pan" syndrome? If you put a frog in a hot frying pan it will immediately jump out but put a frog in a cold frying pan and slowly increase the temperature, eventually, you will have a cooked and very...

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Foundational Principles of Meal Planning

Foundational Principles of Meal Planning

Meal planning is the key to ensuring you and your family can eat clean and healthy while saving time, stress, and money. I understand though how overwhelming it can feel. I have worked on this most of my adult life. It takes too long. It is complicated. It is...

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Sheet Pan Boneless Pork Chops with Peaches

Sheet Pan Boneless Pork Chops with Peaches

Juicy summer peaches with savory pork highlighted with Rosemary and Thyme and drizzled with a balsamic reduction glaze. The Best part? All on one pan. Oh yeah!! Sheet Pan Boneless Pork Chops with Peaches Two boneless pork chops (about 3/4 - 1 inch thick) 1 large or 2...

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How to Organize a Deep Pantry

How to Organize a Deep Pantry

The Deep Pantry Having a deep pantry is one of the ways that will save you time, money, and stress. There is nothing worse than finding out you are missing a key ingredient just as you start to prepare a meal. A deep pantry will also provide comfort knowing you have...

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The Dirty Dozen and the Clean 15

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Clean Eating Does Not Include Consuming Pesticides The dirty dozen and the clean 15 is a list developed by the Environmental Working Group (EWG), www.ewg.org and Food News, www.foodnews.org. It highlights the produce that is most effected by pesticides and chemicals...

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The Scoop on Clean Sweeteners

The Scoop on Clean Sweeteners

In the US, added sugars account for up to 17% of the total calorie intake of adults and up to 14% for children Many experts believe sugar consumption to be the major cause of obesity and many chronic diseases, such as type 2 diabetes. Just because a sweetener is...

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Clean Fats and Oils

Clean Fats and Oils

Clean Fats and Oils Fat is an important element to include in our diets. Not so very long ago doctors and nutritionists demonized all fat as bad. Now the tables have turned and they are recognizing that some fats are very beneficial to our bodies.  Our body needs fat....

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Clean Dairy

Clean Dairy

Dairy or Non - Dairy. That is the question. There are a lot of differing views regarding dairy. Some believe dairy is necessary to deliver calcium to our bones. Some believe that if it isn’t our mothers’ milk it isn’t our milk. There are many other sources of calcium...

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Oven Roasted Mustard Turmeric Veggies

Oven Roasted Mustard Turmeric Veggies

Oven Roasted Mustard Turmeric Veggies Turmeric is a powerful anti-inflammatory spice with many other potential health benefits.  These veggies are easy and versatile. You can use summer veggies or root vegetables or a combination. Whatever you have on hand which makes...

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Cucumber Riata

Cucumber Riata

Creamy, cool, fresh. A wonderful addition to roasted veggies. Goes especially nice with Indian food or drizzled on roasted veggies and grilled meats. Try with my Mustard Turmeric Oven Roasted Veggies. Cucumber Raita Think of an Indian version of Tzatziki sauce. A cool...

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5 Minute Pumpkin Soup

5 Minute Pumpkin Soup

5 Minute Pumpkin Soup For a quick and easy pumpkin soup recipe, you will definitely want to try this one. Pair it with this kale and green apple salad with carrots and cheddar cheese for a perfect weeknight fall meal. 5 Minute Pumpkin Soup Using canned pumpkin allows...

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Honey Glazed Carrots with Sunflower Seeds

Honey Glazed Carrots with Sunflower Seeds

Honey Glazed Carrots with Sunflower Seeds These Carrots are simmered in broth so they have even more depth of flavor along with the sweetness from glazing and a little crunch and added nutrition from the sunflower seeds. 2 lbs carrots Peeled1 cup chicken broth (low...

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Carrot Apricot Ginger Juice

Carrot Apricot Ginger Juice

If you love juicing you are going to want to try this amazing recipe for carrot, apricot, and ginger juice. The health benefits from the carrots, apricots, and ginger are numerous. You will forget it is healthy though when you try it. Read more about the amazing...

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Garlic Butter Herb Cod

Garlic Butter Herb Cod

  Garlic Herb Butter Cod Adding some olive oil to the butter cuts back on saturated fat but still provides a buttery rich flavor along with the fresh herbs.. 3 tbsp unsalted butter2 tbsp olive oil (extra virgin)2 tsp garlic (finely mined)1 tbsp fresh parsley...

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Why You SHOULD be Eating Carbs!

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How many of you are old enough to remember being told dietary fat was bad? All the hype was about eliminating as much fat in our diets as possible. The ads were promoting low fat or fat free and the shelves were lined with these “healthy” items. Doctors were telling...

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Smoky Flavorful Tex-Mex Chicken

Smoky Flavorful Tex-Mex Chicken

Tex-Mex Chicken This healthy entrée features economical chicken tenders and plenty of fresh vegetables, rather than large amounts of more expensive meat. It can be enjoyed on its own or served over a bed of cauliflower rice to absorb the...

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Roasted Tomato and Fennel Soup

Roasted Tomato and Fennel Soup

  Roasted Tomato and Fennel Soup This healthy, dairy-free roasted vegetable soup really hits the spot on a cold or chilly day. As an added bonus, it tastes even better the next day, so consider making a double or triple batch. It will...

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Marinated Flank Steak with Chimichurri Sauce

Marinated Flank Steak with Chimichurri Sauce

In this article: Ingredients |  Preparation |  Customization | TipsSometimes it is all about the sauce. Chimichurri sauce is one of those that you can't go wrong with. It brings any dish to a whole new level! This marinated flank steak with chimichurri sauce is a...

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One-Skillet Mozzarella Chicken Thighs

One-Skillet Mozzarella Chicken Thighs

One-Skillet Mozzarella Chicken Thighs Everything goes in one pan. Clean simple ingredients but wow, cheesy succulent goodness. 3 T. extra virgin olive oil (divided)2 lbs. boneless (skinless chicken thighs)1½ T. Italian seasoning (divided)Sea...

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Creamy Turkey Mushroom Soup

Creamy Turkey Mushroom Soup

In this article: Ingredients |  Preparation |  Customization | TipsMake this creamy turkey mushroom soup in the summer or in the fall. It is a nice light meal with a side salad in the summer and great on a chilly evening with some warm crusty bread. It looks and...

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Arugula, Portobello, & Feta Frittata

Arugula, Portobello, & Feta Frittata

In this article: Ingredients |  Preparation |  Customization | TipsArugula, portobello mushroom, and feta cheese are a perfect combination when making a fritatta. This recipe is perfect for breakfast or lunch and leftovers can be reheated in the microwave. I love the...

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Pickle Braised Chicken Thighs with Cauliflower Rice

Pickle Braised Chicken Thighs with Cauliflower Rice

The dill pickle juice adds a wonderful briny flavor to this recipe. Pickle Braised Chicken Thighs with Cauliflower Rice 2 Tbsp Extra Virgin Olive Oil3-4 cloves Fresh garlic, minced8 Bone-in chicken thighs (approximately 3 lbs)Freshly ground black pepper, to taste1/2...

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Pan-Roasted Brussels Sprouts & Bacon

Pan-Roasted Brussels Sprouts & Bacon

In this article: Ingredients |  Preparation |  Customization | TipsThis delicious pan roasted brussels sprouts and bacon side dish is full of caramelized flavor punctuated by tasty bits of bacon and crispy goodness. Pair this dish with pork chops or roasted chicken...

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Lemon and Dill Salmon with Herb Salad

Lemon and Dill Salmon with Herb Salad

In this article: Ingredients |  Preparation |  Customization | TipsThe ingredients in this recipe are very simple but go together so well. You don't have to have 20 ingredients and a complicated process to have a wonderful go to meal. This lemom dill salmon with herb...

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Cauliflower & Goat Cheese Soup

Cauliflower & Goat Cheese Soup

  Cauliflower & Goat Cheese Soup One of the great things about cauliflower is how well it takes on the flavors of other ingredients. In this case, the more pungent goat cheese adds an interesting and delicious dimension to the finished result. If you want...

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Apple and Rosemary Pork Chops

Apple and Rosemary Pork Chops

  Apple and Rosemary Stuffed Pork Chops These delicious stuffed pork chops pack incredible flavor into every bite. The fresh lemon zest helps pull all the flavors together, while adding an unexpected bright note. The result? A thoroughly enjoyable and healthy...

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The Mediterranean Diet Revisited

The Mediterranean Diet Revisited

The Mediterranean Diet Revisited Looking for an anti-inflammatory? Weight loss? Anti-aging? Diabetic? Cardiac? and brain health diet? You have found the right diet plan and it has been right in front of you all along. The Mediterranean diet is...

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Super Anti-inflammatory Golden Milk

Super Anti-inflammatory Golden Milk

  Super Anti-inflammatory Golden Milk   For centuries turmeric has been used by many cultures for medicinal and preventative reasons. It is now being taken seriously by our western scientists and there is some hefty research to show...

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Gluten Free Zucchini Brownies That Taste Great!

Gluten Free Zucchini Brownies That Taste Great!

In this article: Ingredients |  Preparation |  Customization | TipsGluten free zucchini brownies that actually taste good? Not only good but awesome! They are moist, chewy, rich, and decadent. And yet..... The are gluten free and healthy. How is this possible you ask?...

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Fluoride. Friend or Foe?

Fluoride. Friend or Foe?

If you knew someone gave you a "drug" without your consent would you be angry?   What if you found out that this "drug" could potentially cause abnormal health outcomes? And what if you found out you have been taking this "drug" for most of...

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