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Gluten Free - Dairy Free - Sugar Free - Soy Free - Grain Free - Raw
Ingredients the way Mother Nature intends you to have them
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List of good and bad fats
Good Fats
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NEWSLETTER * Research performed with fats separated by fat types, clearly indicates not all fats are the same |
Gluten Free is Me
Gluten Free for Me
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The first week of October is Gluten Free awareness week in ...
Recipe: Fermented Mustard
Recipe: Fermented Mustard
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If you, or anyone in your family are big mustard eaters, this ...
Real Pumpkin Spice Latte
Real Pumpkin Spice Latte
Ingredients
1-2 tsp Organic Pumpkin
1 tsp In An Instant Tea - Chai Spices
1/2 tsp Vanilla
Nutmeg to taste
Cinnamon to taste
1 tbl Cream (only ingredient should be cream)
Instructions
- Place the pumpkin, tea and vanilla into your favorite mug
- Fill your mug 2 ...
Recipe: Fermented Ketchup
Recipe: Fermented Ketchup
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If you, or anyone in your family are big ketchup eaters, and ...
Benefits of Raw Milk
Benefits of Raw Milk
This blog outlines some of the differences and benefits to raw milk, this is not an endorsement for you to drink it, that is a decision to make taking in all factors, including those not outlined in this blog. Finding raw milk to purchase is the ...
How Sugar is Metabolized, and Why YOU Should Care
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* Sugar is metabolized in your body both as a carbohydrate and a fat. Glucose is metabolized as a carbohydrate into your blood stream but then it is stored as fat. Fructose is metabolized in your liver and it too is turned into a fat. This is why sugar makes ... |
Lacto-Fermented Vegetables
Lacto-Fermented Vegetables
Recipe: Sauerkraut
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Prior to the invention of freezers or canning machines, people knew ...
Carrot Ginger Cake
Recipe: Carrot Ginger Cake
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Tastes as great as it looks. Low carb, sugar free, healthy ...
Recipe: Sunday Indulgent Waffles
Recipe: Sunday Indulgent Waffles
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Tastes as great as it looks. This is a fun variety ...
Fasting research
Fasting Research
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NEWSLETTER * Fasting provides many important health benefits, from allowing your bodies blood sugars and hormones (insulin and leptin) to reset, to helping you get past sugar and bad carbohydrate cravings |
Doing the Work
Doing the Work
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NEWSLETTER * This is our plan for controlled weight loss and helping to reduce the markers for type II diabetes |
Low Carb Crunchy Chocolate Chip Cookies
Recipe: Low Carb Crunchy Chocolate Chip Cookie
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These low carb chocolate chip cookies are high ...
Hitting the Reset Button
Hitting the Reset Button
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NEWSLETTER * “Hitting the Reset Button” is one of the most effective tools you can have in your arsenal for being healthy |
Back to Good Diet Plan
Back to Good Diet Plan
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NEWSLETTER * Whether you need to lose a few pounds, many pounds, or reverse the potential of type II diabetes. This proven plan gives you the required tools for sustained change |
Recipe: Baby Crustless Quiches
Recipe: Baby Crustless Quiches
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These great tasting little snacks keep well in the fridge for ...
Fats, simplified
Fats, simplified?
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NEWSLETTER * Research performed with fats separated by fat types, clearly indicates not all fats are the same |
Feeling Hungry
Feeling Hungry?
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NEWSLETTER * As a human, one of the hardest issues to overcome is hunger pangs
Conclusion: If your health goals include weight loss, then reducing ... |
Recipe: Cranberry Almond Muffin
Recipe: Fudgy Nut Brownie
Recipe: Fudgy Nut Brownie
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One Change made a HUGE Difference
How one change made a HUGE difference
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NEWSLETTER * A farmer decided to lose the forty pounds he had put on over the previous decade. His diet was pretty good, with one exception, when he eliminated this exception, his weight ... |
Monitor your body
Monitor your body
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NEWSLETTER * Listening to your body signs, is one of the keys to staying healthy for all the day's you have |
Gluten Free, license to eat... what?
Gluten Free, license to eat... what?
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NEWSLETTER * Eating a gluten free "GF" diet, is now a mainstream diet, not simply for those who have Celiacs' Disease, but for those looking to lower inflammation |
Butter vs butter
Is all butter the same?
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NEWSLETTER * Not all butter is the same, and we stumbled upon how our bodies are affected by what we eat when we made some popcorn |
Metabolic Syndrome
What is your metabolic syndrome level?
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NEWSLETTER * Metabolic syndrome is a name for a group of risk factors that occur together and increase the risk for coronary artery disease, stroke, and type 2 diabetes, dementia, and Alzheimer's. * If ... |
Cost - Salmon Dinner
How much does this Salmon dinner cost?
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NEWSLETTER * Eating organic, doesn't always mean breaking the bank to do so. Watching for sale items, like this fresh wild caught sockeye salmon, can make for an affordable meal * Preparing your ... |
Why Net Carb's are Important
Why Net Carbohydrates are Important
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NEWSLETTER * Knowing the net carbohydrates will help you realize how many carbohydrates you are eating, this is a must if you are a type II diabetic or pre-diabetic, but also important to stay away ... |
More on Net Carb's
More on Net Carbohydrates
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NEWSLETTER * The gold standard for treating type II diabetes is to monitor blood sugar levels, then inject insulin to match. This does not reverse type II diabetes, but a proper diet can, why then are ... |
Net Carbs
Net Carbohydrates
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NEWSLETTER * Net carbohydrates is a good way to determine how much insulin your pancreas needs to produce to combat the total blood sugar * Net carb's is simply the total carbohydrates of a food item, minus the ... |
After Exercise Mistake
After Exercise Mistake, made my many
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NEWSLETTER * Exercise is a key to living a life healthfully, and if this is your reason to exercise, you may want to think about what you eat for 1-2 hours after exercising
Conclusion ... |
More on Whole Grains
More on Whole Grains
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NEWSLETTER * Gluten free grains include rice, quinoa, buckwheat, amaranth, millet and oats if they are certified as gluten free * Gluten free does not mean grain free, if you have a sensitivity to carbohydrates, then you ... |
What are Whole Grains
What are Whole Grains
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NEWSLETTER * Marketers are allowed to say a product is made with whole grains as long as part of the grain is in it's whole state, and as long as it is not removed during ... |
Growing Microgreens
Growing Microgreens
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NEWSLETTER * Microgreens are easy to grow, it takes a pot, soil, seeds, and a few minutes a day * Sprouts have 100 times the enzymes and 30 times the nutrients as the full grown vegetables.
Conclusion: Microgreens (sprouts ... |
Carbohydrate Sensitivity
Carbohydrate Sensitivity
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NEWSLETTER * Being carbohydrate sensitive means you do not metabolize carbohydrates well. It likely means you may becoming insulin resistant if you continue to eat carbohydrates as a staple in your diet * Insulin resistance means your insulin levels ... |
Book Review: Why We Get Fat
Book Review: Why We Get Fat by Gary Taubes
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NEWSLETTER * Why We Get Fat would be my number one recommended book for people to read who are on the fence about changing from a high carbohydrate diet * Adiposity 101 ... |
Practice what you read
Practice What You Read
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NEWSLETTER * A key to getting as healthy as possible likely means making changes to your diet. How do you know what will work for you and what won't? The best way to determine this ... |
Recipe: Sir fry soup
Recipe: Stir Fry Soup
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NEWSLETTER * Stir Fry Soup is taking already made beef stock and adding stir fried vegetables and meat. The result is a nutritious quick meal * This soup can be made quickly with any vegetables you have ... |
No guarantee
No Guarantee
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NEWSLETTER * Because of the complexities and differences between humans, it makes it impossible to 100% guarantee anything when it comes to health and nutrition advise. That doesn't mean we should use that as an excuse to ... |
Stevia
Stevia
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NEWSLETTER * Stevia is classified as a dietary supplement because it is mainly made of dietary fiber * Be an ingredients reader and only buy stevia that has one ingredient listed in it's ingredients, that being stevia * Stevia is ... |
Baseline Diet
Baseline eating, the healthiest habit you could have
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NEWSLETTER * Baseline eating habits are what you have as staples in your diet, meaning what you eat every day to every other day * having a good baseline gives you something to ... |
RELAPSE
RELAPSE:
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NEWSLETTER * cravings for carbohydrates are just as strong as what substance abusers have, but make no mistake, carbohydrate addiction is real, and very difficult to overcome * your weight may not increase the first day after eating treat(s ... |
Book Review: The Four Agreements
Book Review: The Four Agreements by Don Miguel Ruiz
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NEWSLETTER * The Four Agreements is perhaps the best book to help us achieve mental wellbeing. All it takes is putting the four agreements into practice. * The actual four agreements are ... |
Fasting
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NEWSLETTER * fasting is defined as the time period between the last item you eat one day until the first item you eat the next * having an average fasting period of at least 12 hours is optimal. Some diets call ... |
Misleading Magazine
Misleading magazine
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* Thumbing through a diabetic living magazine at the store, I was dismayed at their message that it is ok to eat grains, and to make treats using artificial sweeteners. There is so much research proving this is extremely harmful to everyone, especially diabetics, but I guess that ... |
Wiggle room
Holiday Wiggle Room
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* getting yourself ready for the holidays before they start can help you get through them more healthily * you need good baseline eating habits, weigh yourself daily, exercise, and we highly recommend taking TOKO Conclusion: following through with action, instead of intent ... |
bff forever, right?
A true bff
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NEWSLETTER * your bff in the food world is body friendly fats which are saturated fats * saturated fats are essential for our brains, organs, cells, immune system and fat soluble vitamins. A better acronym could be bef ... |
Meal Replacement Smoothie
Making "Power Up" Meal Replacement Smoothie
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NEWSLETTER * Marsha's Power UP smoothie mix makes a perfect meal replacement smoothie which can be used whether you are maintaining weight, preparing for exercise, or into weight loss
Conclusion: Power UP smoothies ... |
Choose the Trick, Lose the Treat
Pull out the TRICK, Avoid the TREATS
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NEWSLETTER * 5 sure fire ways to keep the weight off. Are you ready for the holiday season? 1. Drink TOKO 2. Drink Revitalize Green Tea 3. Start your day with Power Up ... |
Book Review: Grain Brain
Book Review: Grain Brain by Dr. David Perlmutter
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NEWSLETTER * The title really sums up the content of this book. Grain Brain; the Surprising Truth about Wheat, Carbs, and Sugar -- Your Brains Silent Killers * In this book, Dr. Perlmutter has ... |
Predisposed versus More Susceptible
Are you Predisposed or are you More Susceptible
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NEWSLETTER * Being predisposed means there is no intervention to whatever ailment you may get * Being more susceptible means you have control over the potential health issues * Leading research as outlined in ... |
Fat; The Good, The Bad, and the Ugly
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NEWSLETTER * Fats the "Good" are body friendly monounsaturated fats and saturated fats like butter, eggs, avocados, coconut oil, fish oil, nuts and seeds, etc. * Fats the "Bad" are trans fats and man ... |
Caramelized Green Beans
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* Garden fresh green beans are so delicious. This quick recipe adds a nice variety to your vegetables * Using a medium fry pan, makes this a quick way to prepare the beans for a variety of meals
Conclusion: I've prepared this using body friendly fats, and eating the beans ... |
How not to gain weight when injured
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NEWSLETTER * Injuries are a part of life, some can keep you from being active for days, and others for weeks to months * The key when injured is to give your body what ... |
Low Carb Pizza Night
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* Who doesn't like pizza. This one has no non-vegetable carbohydrates * Cauliflower makes a great pizza crust * We turned this into a pizza party by making individual sized pizza's so everyone could make a pizza their way
Conclusion: Another excellent lower carb meal
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BLT Pepper Sandwich
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* A great BLT starts with great ingredients * We purchased the peppers and tomatoes at our local farmers market, and picked the lettuce from our own container garden * The bacon is antibiotic and growth hormone free and no added nitrates meaning it is as healthy a bacon as you can ... |
Real Foods Cafe
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* The cafe at the Real Foods market in Sugar House which has just opened, is an excellent place for breakfast or lunch * Best available ingredients include organic produce, grass fed beef, wild caught salmon, raw milk, etc. * Chef Ryan also prepared the menu at Real Foods Orem store, and ... |
Farmers markets
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* Farmers markets are a great place to buy locally grown produce, and it is typically picked within a day of the market so it is fresh * Besides produce, you can find farm fresh eggs, meats, cheeses and other non food related items * CSA's are a great way to ... |
Using Marsha's Products for Weight Loss
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* Marsha’s Products are all designed to ease your digestion, nourish your body and help you maintain a healthy normal weight * Kirk lost 8 pounds in two weeks following the Take it off keep it off weight loss plan * There is nothing artificial in this weight loss plan, all ... |
Does adding saturated fats to your diet make you fat?
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* Good healthy fats won't make you gain weight unless you are eating non-vegetable carbohydrates as a staple * According to the ketogenic diet, our bodies preferred source of fuel is fats and not carbohydrates
Conclusion: The Best Diet For Life includes eating a balanced diet of good fats, protein ... |
Cheese Crisps
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* These easy to make Cheese Crisps are versatile, healthy and they taste so good * They are gluten free and grain free and if your cheese source is free of antibiotics and ... |
How to make Energy Indulgence
How to Make Energy Indulgence
[Click here to order Marsha's Energy Indulgence Truffle Mix]
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* Marsha's Energy Indulgence is the chocolate you should eat everyday * Safe for diabetics * Gluten free * The best tasting chocolates on the market * All good for you ingredients ... |
Bad Sign at Harmon's
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* The healthy living section at Harmons, a local Utah grocery chain, had a sign stating to eat less saturated fats, and more whole grains and fruit. If you do this, expect to gain weight and expect your fasting insulin levels to rise. Both of these can lead to type ... |
Chili con queso
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* Chili con queso is a great appetizer, or as a topping for grilled chicken * The key is the ingredients. If you use antibiotic and growth hormone free butter and cheese, then this meal is very good for you ... |
Treats for Best Diet For Life
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* when we eat something every day, to every two to three days, this is a staple. A staple is something our bodies are dependent on * staples are what maintains our health. By eating well, our immune system is optimized. When colds, viruses or infections come our way, which they ... |
Tomato Cucumber Salad
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* A very quick meal that is only as tasty as the starting ingredients. That and the salad dressing, remember a pinch of stevia to give it an over the top flavor * We ate this meal without any non-vegetable ... |
Marsha's Fresh Vegetable Stir Fry
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* This is a meal and can be modified for any fresh vegetables that you have * Eat it without any fillers (non vegetable carbohydrates) for a perfect Best Diet For Life meal |
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Snack Foods for Best Diet For Life
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* Most people eat more frequently than 3 meals, this is why having good snack foods readily available is important to avoid eating items high in carbohydrates * most store bought snacks are high in carbohydrates and loaded with trans fats * a key to snacking is to drink a glass of ... |
How to Eat for the Best Diet For Life
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Let'sGoHiking Pepper Sandwich
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* This is a great lunch to take on hikes. Using peppers instead of bread to sandwich your favorite ingredients. Yummy, tasty and fresh! |
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Transitioning From a High Carbohydrate Diet
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* make sure you are mentally ready to start this new way of eating for life * goods fats such as saturated fats are much better for you ... |
Marsha's Marinated Shrimp Salad
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* This is a quick recipe and it's easy to make lots for a few days of leftovers |
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Best Weight Loss for Life
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* if you need to lose weight, you will be more successful by eliminating all refined sugar, keeping your fruit intake to 2-3 servings a day, eliminate all processed grains, take whole grains and starches out of being a staple in your diet and eliminate all processed foods from your ... |
Power Up Dairy and Soy Free
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* This new smoothie mix is dairy and soy free along with being free of gluten, grains, and guilt * serving size is 1/3 cup for a 16oz smoothie. It has 254 calories, 20 grams of all good for you fats and 12 grams of protein making this the healthiest ... |
Better Oatmeal
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* Oatmeal is daily breakfast staple for many people, but Oatmeal is very high carbohydrates and is likely spiking your insulin and that is if you are eating just whole oats. Most people are eating the highly processed oatmeals which are full of sugar and natural flavors (MSG) * 1/2 ... |
Sugar and Cereal
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* There is finally a movement to educate people to the dangers of eating sugar and simple carbohydrates. Preventable health issues like type II diabetes and metabolic syndrome are caused by eating sugar and non vegetable carbohydrates * Breakfast cereal is hard on our bodies because it not only has sugar ... |
How to Incorporate Fiber into Your Diet
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* Eating fiber from natural sources is by far the best. You should be eating 3 servings of fruit, 10 servings of vegetables, and 3 servings of nuts and seeds every day. * Be careful when eating fruit as some varieties are very high in sugar. The sweeter the fruit tastes ... |
Marsha's Power Punch
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* Marsha's Power Punch is a nutrient dense food with ingredients that are all good for you. No fillers in this pseudo cereal. * Power Punch is not only good for your body, it tastes great. We believe "Healthy Foods Should Taste Great". * Marsha's Power Punch can be used ... |
Why we do this
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* Our experience at the Real Foods Market Food Fair in Orem, UT
Conclusion: Things that put a smile on your face and make you feel all warm and fuzzy inside are priceless!!
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Popcorn
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* Popcorn is a snack that if you make it yourself with healthy good for you fats, it can be far better for you than theatre or microwave popcorn * Popcorn has fiber which is a good thing. But only 2 grams per 3 cups, plus it is high in carbohydrates ... |
The good and good of fiber
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* Fiber, also known as dietary fiber is important because; - helps keep us regular * There are two types of ... |
Alternative Milks 2
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* Alternative milks come in 3 varieties; - unsweetened = 0 grams of sugar
* Check the ingredients as some have "natural flavors" which is the food industries code for word for MSG. Avoid making these a staple in your diet.
* I just ... |
Do you have Happy Habits? You should!
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* Take time to take stock of your life and enjoy some of the finer things life has to offer. The phrase to have a beer or two along the way get's it right. It doesn't say to have a beer or two every day, just along the ... |
Controversial nutrient dense food
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* Chickpeas are packed with nutrition and fiber making them a great food to have around. They are also very high in carbohydrates so you don't want to have them as a staple in your diet
* Preparing the chickpeas is very important. When you get it right, they taste ... |
Good quality cheese is a super food
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* Good quality cheese really is a superfood. It has; - all essential amino acids * Good quality cheese means it is from cows which are free of anti-biotics and growth hormones
Conclusion: good quality cheese from milk that is free of anti-biotics and growth ... |
Hows your Digestion
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* How well we digest food is a key to knowing if our bodies like a certain food or not * The Bristol Stool Chart gives us a very good visual to how we are digesting and makes it easier to talk about with our significant others * Our body will tell ... |
How Sugar is Metabolized
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* Sugar is metabolized in your body both as a carbohydrate and a fat. Glucose is metabolized as a carbohydrate into your blood stream but then it is stored as fat. Fructose is metabolized in your liver and it too is turned into a fat. This is why sugar makes ... |
Don't drink your calories
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* Sugar is the leading cause of poor health today. Reducing your intake of sugar to less than 50 grams per day is recommended. A 20 ounce bottle of Coke has 65 grams of sugar alone. A 16 ounce glass of orange juice has 44 grams. That is a days ... |