The Poor State of Our Children's Health and 3 Steps to Reverse the Trend

Dr. Zach Bush, and other doctors like Dr. Daphne Miller, have been loud advocates about the healing quality of nutrient dense foods.

Dr. Zach Bush has produced a short film, Farmer’s Footprint, highlighting the need for a change at how we’re producing our food.

Dr. Daphne Miller has written a fabulous book, Farmacology, telling her story about how she discovered how food can heal.

Why is this so important?

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According to Dr. Zach Bush, 46% of our children have a chronic disease today, compared to 4% in the 1960’s, here in the US.

I don’t know about you, but knowing that just under 50% of our children are sick, and these are our future leaders, parents, and workers, motivates me to keep producing cleaner, more nutrient dense food so that you can feed your children and grandchildren food that is medicine!


We can reverse this trend!

The food that you put on the dining room table (and yes, we should spend more time around the dining room table rather than eating on the run or in front of the TV- its quality time to be together as a family and to have a conversation) can reverse many of the chronic illnesses our children are experiencing.

Why is the food we eat important?

You don’t have to be a rocket scientist to know that without food, our bodies cannot function properly. Our bodies receive the minerals, micro and macro nutrients from the food we eat.

Over the last 40 years, the trends of farming practices, together with the increase in processed foods (anything from a box or ready made), has produced for the first time in history, a nutrient-deprived, calorie rich food system that has been scaled to feed the majority of the developed world. Production of staple crops that lack the fundamental building blocks of biological life, and are devoid of the medicinal components of those plants that have been the basis for healthy plants and animal/human consumers.

When our body isn’t receiving the minerals and nutrients it needs to function properly, then the resulting dysfunctions will become visible in the form of chronic diseases.

The food we’re eating today from the fast food chains and from the center aisles in the grocery stores, do not have the minerals and nutrients that our grandparents ate. Additionally, many of the foods we’re eating are laden with chemicals, whether from how they were grown or how they are being preserved.

If you’ve ever made a loaf of bread from scratch and left it on the counter for a week, you’d have noticed that it quickly became a science experiment of how to grow bacteria. How come the bread in the grocery store can stay out on the shelf and/or counter and never grow bacteria?

Recent data shows the correlation between the deterioration in the health of our soils and crops, which produces our food, and the rise in chronic disease.

So changing the food that we’re ingesting into our body to food that is nutrient dense and free of any chemicals will provide our bodies with the minerals and nutrients it has been deprived of, and thereby allowing our bodies to function as they it was designed to do, and reducing the chronic illnesses.

Change is always hard. I’ve tried to change many things throughout my life, and have failed at many of these attempts.

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The ONLY TIME I’ve changed something was when I was CONVICTED to change. So start with Step One!

  • Educate yourself on the relationship between food and health. My recommendations are:

    • Read Dr. Miller’s, Farmacology

    • Check out Dr. Axe’s website,

    • Check out Dr. Joseph Mercola’s website,

    • Read Sally Fallon’s Nourishing Traditions, a traditional foods cookbook

    • Check out Weston A Price Foundation’s website,

    • Find your local naturopath and discuss current medications and their side effects, and ask for recommendations on other treatments

Step Two- Start Small.png

We’ve all started the New Year with lofty resolutions to accomplish/change/implement a goal only to see our progress wane by Valentine’s Day or by Memorial Day! Personally, the only goals I’ve successfully met are those that required small changes to start with.

  • If most of your meals are from a fast food chain, make it a goal to eat a homemade meal once a week. A weekend meal will give you more time at home to prepare it.

  • If you’re eating out because you don’t know how to cook from scratch, pick an easy meal to learn how to make and make it a goal to learn and prepare it once a week.

    • Scrambled eggs and bacon are easy

    • Grilled steaks with a salad is easy to put together

    • Grilled chicken breasts and mashed potatoes is a simple and easy meal

  • If you’re already cooking from scratch, instead of purchasing your items from a grocery store, find a local farmers market or farmer to purchase your items.

    • A community supported agriculture (CSA) farm will provide you with seasonal, local vegetables

    • Find a local rancher to purchase your meats from.

  • Find a nutritionist to work with you on what a balanced diet looks like

  • Eliminate one item from the diet for a month

    • Eliminate candy and instead provide healthy snacks (nuts, fruits, vegetables)

    • Eliminate sodas. Try carbonated water instead

    • Eliminate carbohydrates (bread, pasta, chips)

  • Cut portion size by half

  • Don’t eat anything after 7-8 pm. Let the body ‘fast’ for the night

  • Only eat if when its hunger. Learn to decipher if it’s hunger versus craving/filling in a void (ie. need vs want)

Step Three- Notice the Results.png

We’re not going to stick with a change if we don’t notice the results! Nobody likes to diet to get on a scale to see that the needle hasn’t moved.

After you implement the change:

  • Do you or family members have more or less energy?

  • Do you or family members sleep better or worse?

  • Do you or family members still feel hungry an hour after the meal?

  • Do you or family members have brain fog after the meal?

  • Do you or family members have digestive issues and did they improve or get worse?

  • Do you or family members notice any change in your illness’ symptoms?

From personal experience, once I realized how my body was supposed to function versus its dysfunction, I could tell immediately when I ate something that I shouldn’t!

The same thing happened with my daughter with her asthma! When she ate something that had soy in it, she would start wheezing within hours. It made her think twice before she ate it again!

Once we start to see and feel our bodies work as they were designed to, eating the healthier, nutrient dense food becomes a priority, and a need! It feels so great to feel good!

Summarizing, the nutrient deficient food we’re eating is causing our bodies to work dysfunctionally triggering chronic illness symptoms. When we eat nutrient dense, chemical free food, our bodies are able to absorb the minerals and micro and macro nutrients it needs to function as it should.

Essential Oils as Alternative Medicine to Nourish and Heal

I haven’t been to a traditional doctor (except for a dentist and dermatologist) in years.

Except for antibiotics in extreme cases, I don’t take any prescription medication. I’m not going to detail my reasons for my decision, but the quick explanation is I try to look at any issue my body is experiencing holistically (addressing the root cause not just the symptom), and ingesting a chemically derived medication with its list of side effects is not working towards putting my body back in balance.

I have been using supplements, herbs and homeopathy to treat any issues my body may experience.

But I’d never really used essential oils in treating myself.

About a year ago, a friend suggested I start diffusing some lavender essential oil in my bedroom to help me relax and fall asleep. So I did. And it worked!

So I started trying other essential oils in the diffuser, partly for the lovely smell they emitted, but also partly for the benefits they provide.

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Aromatherapy uses aromatic essential oils medicinally to improve the health of the body, mind and spirit.

The essential oils from plants have particular benefits that will improve and heal your body.

As I mentioned, lavender is used to calm, relieve stress and insomnia and great to use before going to bed. I don’t leave home with out it when I’m travelling.

My other favorite is rosemary. I diffuse it when I’m irritated/frustrated, or stressed. It works almost instantaneously on me! I go from being frantic to calmness in less than a half hour!

I used eucalyptus and lemon a few weeks ago when I got a bad cold. It cleared up my sinuses and I believe it helped me recover quickly.

I have a small diffuser at my desk at work, and before a big presentation, I’ll diffuse rosemary, cinnamon and chamomile to abate my nervousness. (No matter how many presentations I make, I’m always nervous ahead of it!)

So when you’re feeling poorly or your room isn’t smelling as you’d like it, grab yourself a diffuser and a good essential oil, and start diffusing away! You’ll feel the difference!

Alarming Levels of Round Up In Our Food!

The widespread use of Roundup in our agricultural practices has infiltrated into our food.

The study was conducted in 2016, so it’s a few years old, but Roundup, or specifically glyphosate (the ingredient that kills weeds) is still being used.


Just because the label says Organic or Gluten Free it doesn’t mean that its free of glyphosate!

The two groups that did this study, Food Democracy Now and The Detox Project, called out the respective corporations and regulatory agencies to take action to address consumer safety.

I know that General Mills’ new Sustainability Officer has started an initiative to “advance regenerative agricultural practices on 1 million acres of farmland by 2030”, and is contracting with farmers who are using regenerative agricultural practices. So that’s a positive step!

This concern, as well as others, are part of the reason that we use regenerative agricultural principles on the ranch to raise our products!

Take away: it’s so important to know where your food came from and how it was raised! Your health depends on it!

A healthy and easy homemade gift for Mother's Day

With Mother’s Day this Sunday, I thought I’d share a quick and easy gift idea you can make with homemade ingredients.

You can cook the mother in your life some Senter Ranch pork sausage and Senter Ranch no soy-no corn no-GMO eggs for breakfast!

I’m sure your mother would love having breakfast cooked for her, but I think she’d much prefer something more personal.

As a mother myself, I know there were days that I would have given my children away for a nice relaxing time in a bath! (I never did give them away, and I don’t think I ever took a long, soaking bath while they were at home).

Now as an older mother, bath time has become more crucial for me!

After a day working in the garden or working the livestock, an Epsom bath is a MUST!

The high magnesium and sulfate properties in Epsom salts make it a wonderful relief for sore muscles and fighting inflammation.

Carving out alone time to de-stress, unwind and meditate in our busy schedule can be tough. Balancing family, work, and relationship obligations leaves little time to ‘indulge’.

But allowing our bodies and minds time to rest and rid themselves of toxins is essential to staying healthy.

We expose ourselves to toxins on a daily basis, from sources like pollution, processed foods and pesticides.

When we don’t release these toxins, it’s reflected in our health and the way we feel.

That’s where a detox bath become crucial!

Not only would you be giving the mother in your life some time to relax, get pampered, and de-stress, you’d also be helping her get healthier.

I’ve put together 5 detox bath salts recipes.

Make one or several recipes, and package them in a pretty glass jar with a lid.

When you gift the detox bath salt, make sure you carve out time for your mother so that the bath can be enjoyed!

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These bath recipes aren’t just for mothers! You too can enjoy them too!

Let's color beautiful eggs naturally! (Part Two)

Yesterday, I posted how I made natural dyes and let eggs sit in the dye for 24 hours.

Today, I’m showing you the results of my attempts at coloring eggs naturally.

Let's color eggs naturally!Part 2.png

The Not So Good Dyes

The avocado and elderberry were the loosers!

I should have strained the elderberry dye through a cheese cloth to catch some of the fruit meat as it created a coat on the egg and didn’t allow for the dye to do its job.

The avocado was supposed to make the eggs pink. They are slightly pink, but they needed either more time in the dye, or a more concentrated dye (ie more avocado or cooking time when making the dye).

The Good Dyes

Turmeric and red onion skins did a fantastic job! Look how vibrant the colors are.

I also like the muted colors of lavender and beets.

White, Brown or Green Eggs?

I love them all!

So there it is. I finally posted on dying eggs naturally!

I loved the surprise of the colors, so I’m going to try other dyes to see the results.

Cause we shouldn’t just dye eggs for Easter only right? It should be year round!

Let's color beautiful eggs naturally! (Part one)

I’ve been wanting to write this post for 3 years! But despite all of my planning, Easter (the only time of the year when you want to color eggs- why is that?) always sneaks up on me!

So, because I’ve left things to the last minute, I’m going to blog about dying eggs naturally in real time!

This post will be about how to dye eggs naturally (which I did this morning), and tomorrow’s post will disclose the results of today’s activities.

I’ve been curious about dying eggs naturally for a long time. (I’ve dyed clothes/material naturally and LOVE the colors). As I’ve mentioned in earlier posts, as much as I can, I try and use natural ingredients in everything.

You can use so many things to dye eggs with: coffee, onion skins, berries, herbs, vegetables, spices, flowers. The possibilities are endless!

I ransacked my herb and spice cabinet, my vegetable drawer and found the following to dye with:

  • red onion skins

  • elderberries

  • fresh turmeric

  • avocados

  • lavender

  • beets

Since we have white, brown and green/blue eggs, I decided I wanted to try each dye for the three different egg colors to see the difference in the final dyed egg color.

We’ll see how our experiment works out!

So, here are the steps I did this morning:

Step 1 - Prepare Eggs


Eggs (at least 2 per dye)

White Vinegar


Boil at least 2 eggs for each dye. Place the eggs in a saucepan and fill to cover eggs with cold water, and 2 TB of white vinegar to help eggs take the dye. Put saucepan on stove and turn heat on to boil. Once water is boiling, let boil for 7 minutes.

After 7 minutes, drain boiling water from saucepan and place eggs (carefully so the shells don’t crack) in a bowl of cold water and ice.

i used the dirty eggs! .png

Step 2 - Prepare the Dye



Dye material (coffee, vegetables, spices and herbs, flowers)

Place 2 cups of water in a saucepan, for each dye material. In my case I had 6 saucepans.

For the dye materials I chose, I used:

  • Skins of 2 red onions

  • 1/2 cup of dried elderberries

  • 1/2 cup of fresh turmeric cut up

  • 5 avocado seeds and skins of two avocados ( I had to add another cup of water to this pan)

  • 4 TB of lavender flowers

  • 2 medium sized beets cut up in quarters

Add the dye materials to the saucepan and boil water. Let water boil for 10 minutes, then turn off heat.

Making the dye! .png

Step 3 - Dye Eggs


Wide mouth mason pint jars and lids

Wide mouth funnel


White Vinegar

Once the dye liquid has completed boiling, strain the liquid into the mason jar making sure you leave two inches from the rim.

Add the hard boiled eggs (I fit 3 in the mason jar because I want to see how the dye looks on the white, brown and green/blue eggs).

Add 1 TB of white vinegar to the dye liquid.

Place lid and let sit for 24 hours. (I left the eggs in the dye on the counter because I keep the house cool. If you plan on eating the eggs, then you’ll likely want to put them in the fridge- but I don’t know how the dye will take that way. Let me know your result if you do!)

I put labels on the lids so that I knew which jar had which dye!

I also placed the white egg first, then the brown egg, then the green/blue egg so that I knew which one was with (when you’re experimenting you need to have procedures so that you can draw conclusions).

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Step 4: Let Eggs Sit in Dye

I’m going to give the eggs 24 hours to sit in the dye. Natural dying appears to take longer than the chemical dyes.

So you want to start the process a few days ahead of Easter Sunday, so you have enough time to fasten the color.

Next Step:

Check back in tomorrow to see the results of my experiment on using different natural dying materials to color eggs.

6 Benefits of Healthy Sodas (AKA Fermented Drinks)

When I eliminated store bought sodas from my diet because of all the unhealthy ingredients, I missed having flavored fizzy drinks.

Until I discovered fermented drinks!

They are now referred to as our healthy sodas!

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What are fermented drinks?

Fermented drinks have been a staple of the human diet for centuries. Without modern refrigeration techniques, people sought other methods to preserve food and mitigate spoilage. Fermentation is one of the methods of preservation utilized by all cultures.

During fermentation, live bacteria break down food components such as sugar, making it easier for you to digest and absorb its nutrients. You can ferment cabbage into sauerkraut, and you can also ferment a sweet tea into kombucha or jun.

There are several fermented drinks you can incorporate into your diet:

  • kombucha- a black tea with sugar fermented using a SCOBY

  • jun- a green tea with honey fermented using a SCOBY

  • water kefir- a sugar water fermented using grains

  • milk kefir- milk fermented using grains

  • ginger beer- using a ginger bug which is fermented

  • mead- a honey and yeast drink brewed similarly to beer

  • sima - a Finnish drink with lemons, sugar and yeast

  • boza or bouza - a middle eastern drink make from hulled millet and sugar

  • kvass -a Russian beverage from fermenting rye bread, and can also be made from beets

  • lacto-fermented orange juice or lemonade- fermented using a culture

  • hard apple cider - fermenting fresh apple cider

Why should I drink fermented drinks?

  1. When you consume fermented food and drinks, you’re essentially bathing your GI tract in healthy, food-related organisms and bacteria. If the good bugs in the gut outnumber the bad bugs, you’re less likely to experience sickness, and you may reverse some chronic illnesses.

  2. Fermented, or cultured, drinks are another way to incorporate more fermented foods into your family’s diet.

  3. You can replace Coca-Cola, Sprite, Dr. Pepper, etc with what we refer to in our house as healthy sodas.

    1. You can change the flavors on kombucha, jun and kefir during the second fermentation giving you ample options for your healthy sodas

  4. May replace probiotic supplements, as fermented drinks will introduce beneficial bacteria into your digestive system.

  5. Fermented foods and drinks are essential for good digestion and nutrient absorption. Having the proper balance of gut bacteria and enough digestive enzymes helps you absorb many more nutrients from the foods you eat.

  6. Fermented drinks are budget friendly, especially if you make them at home as they cost only pennies per serving versus $2.00 per bottle at the store. You may also cut down on the number of supplements and vitamins you need, helping your budget further.

Kombucha gallon

Kombucha gallon

Water kefir half-gallon

Water kefir half-gallon

Traditional food is medicine

If you've come to any of our ranch classes, you've been introduced to Weston P. Price Foundation (WPF). This organization provides :

“accurate information on nutrition and health, always aiming to provide the scientific validation of traditional foodways. People seeking health today often condemn certain food groups — such as grains, dairy foods, meat, salt, fat, sauces, sweets and nightshade vegetables — but the Wise Traditions Diet is inclusive, not exclusive. “

WPF advocates a diet consisting of traditional foods.

WPF shows you how to include all these nourishing traditional foods in your diet through wise choices and proper preparation techniques.

What is traditional foods?

So what do they mean by saying traditional foods?

In essence, traditional foods are those whole and ancient foods that have been eaten for centuries and even millenia. They are the foods that your ancestors (think a handful of generations ago when all cooking was from scratch) would have eaten. They are simple, naturally grown or raised, nutrient-dense, thoughtfully prepared. They are not fads (in fact, they tend to go in direct opposition to most conventional nutritional advice these days).

Traditional foods are:

  • Foods in their original form, as they were created— not processed, not packaged.

  • Foods that have a long history of supporting good health.

  • Foods that are whole and nutrient-dense.

  • Foods that are simple and basic: meat and poultry, eggs, whole grains, fish, beans and legumes, vegetables, fruit, nuts and seeds, dairy, fats.

Traditional Foods Aren’t:

  • Low-fat, low-cholesterol, vegetarian or vegan

  • A one-size fits all diet (rather it has to do with a healthful variety of foods that are local to you, so if you live on the coast you may eat more fish, but if you live in a fertile valley you may eat plenty of raw dairy and vegetables).

  • The so-called “health foods” that you’ll find with bold labels on the store shelves.

"In the simplest explanation, traditional foods focused on four basic principles: 1) avoidance of modern, refined foods; 2) celebration of unrefined, whole and natural foods; 3) respecting the importance of nutrient-density in our food and 4) preparing and eating foods in the same manner that nourished our ancestors and kept them well. In essence, if your great-great-great-great-great-great grandmother wouldn’t recognize it, don’t put it in your mouth."

From Nourished Kitchen

Which Foods are Traditional?

  • Pastured, grass-fed and free range meats (cow, goat, lamb as well as wild meats like deer, moose, elk, etc.) and poultry. Also included are organ meats from any of these animals, which were highly prized by traditional cultures.

  • Fish that are wild, and preferably from less polluted waters (like Pacific/Alaskan salmon, for example). Cod liver oil is also a historically-valued natural food supplement and an important source of nutrients.

  • Eggs from pastured hens.

  • Raw (unpasteurized, un-homogenized) dairy products from cows and goats that are grass-fed (not grain-fed). This especially includes cultured dairy products like yogurt, kefir, creme fraiche or sour cream, and cheeses.

  • Whole grains that are soaked, sprouted or made using sourdough fermentation methods.

  • Organic or ecologically grown vegetables and fruits.

  • Bone broths made from the bones of the above-mentioned animals and fish.

  • Lacto-fermented vegetable and fruit condiments, such as sauerkraut, chutneys, pickles, ketchup, various dressings and sauces, etc. Also, fermented beverages, such as kombucha, water kefir, beet kvass and others.

  • Fats such as butter, beef tallow and other animal fats, unrefined coconut oil, palm oil, extra virgin olive oil.

  • Raw nuts and seeds, that have been soaked for improved digestion.

  • Wholesome sweeteners like raw honey, maple syrup, dried fruits, small amounts of unrefined sugars like Sucanat or Rapadura.

  • Unrefined sea salt, which is full of minerals. Also, fresh or dried herbs and spices.

How many traditional foods are you currently including in your diet?

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10 Healing Health Benefits of Ginger

I have a confession to make.

I didn’t know about ginger until a few years ago!

How did I live without ginger? I use it all the time now. I LOVE the taste it gives dishes, and in drinks.

And, as I get older, I’m counting on ginger to help me with my memory and keeping all my teeth healthy!

Did you know that ginger is closely related to turmeric?

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And did you know that there are at least 10 health benefits of including ginger in your diet?

Ginger helps with nausea

Ginger has a long history in being used to help with sea sickness, and relieves nausea and vomiting after surgery, and especially great when undergoing cancer treatment.

But it is most effective in treating morning sickness. According to a review of 12 studies that included a total of 1,278 pregnant women, 1.1-1.5 grams of ginger can significantly reduce symptoms of nausea.

Ginger may reduce muscle pain and soreness

Ginger has been shown to be effective against exercise-induced muscle pain. In one study, consuming 2 grams of ginger per day, for 11 days, significantly reduced muscle pain in people performing elbow exercises.

Ginger does not have an immediate impact, but may be effective at reducing the day-to-day progression of muscle pain.

Ginger has anti-inflammatory properties

Ginger’s anti-inflammatory properties can help with osteoarthritis. In a controlled trial of 247 people with osteoarthritis of the knee, those who took ginger extract had less pain and required less pain medication.

Ginger may have powerful anti-diabetic properties

Ginger may drastically lower blood sugars and improve heart disease risk factors.

Ginger can help treat chronic indigestion

Chronic indigestion (dyspepsia) is characterized by recurrent pain and discomfort in the upper part of the stomach. It is believed that delayed emptying of the stomach is a major driver of indigestion.

Interestingly, ginger has been shown to speed up emptying of the stomach in people with this condition. After eating soup, ginger reduced the time it took for the stomach to empty from 16 to 12 minutes. In a study of 24 healthy individuals, 1.2 grams of ginger powder before a meal accelerated emptying of the stomach by 50%.

Ginger powder may significantly reduce menstrual pain

One of the traditional uses of ginger is for pain relief, including menstrual pain.

Ginger appears to be very effective against menstrual pain when taken at the beginning of the menstrual period. In one study, 150 women were instructed to take 1 gram of ginger powder per day, for the first 3 days of the menstrual period. Ginger managed to reduce pain as effectively as the drugs mefenamic acid and ibuprofen.

Ginger may lower cholesterol levels

High levels of LDL lipoproteins (the "bad" cholesterol) are linked to an increased risk of heart disease. In a 45-day study of 85 individuals with high cholesterol, 3 grams of ginger powder caused significant reductions in most cholesterol markers.

Ginger contains a substance that may help prevent cancer

Ginger contains a substance called 6-gingerol, which may have protective effects against cancer. However, this needs to be studied a lot more.

Ginger may improve brain function and protect against Alzheimer's Disease

Oxidative stress and chronic inflammation can accelerate the aging process. They are believed to be among the key drivers of Alzheimer's disease and age-related cognitive decline.

Studies suggest that ginger can protect against age-related damage to the brain. It can also improve brain function in elderly women. In a study of 60 middle-aged women, ginger extract was shown to improve reaction time and working memory.

Ginger can help lower the risk of infections

Gingerol, the bioactive substance in fresh ginger, can help lower the risk of infections. In fact, ginger extract can inhibit the growth of many different types of bacteria.

It is very effective against the oral bacteria linked to inflammatory diseases in the gums, such as gingivitis and periodontitis.

With all these benefits, it makes sense to use it as often as you can in your diet!

5 Ways You Can Use Amazingly Healing Nutmeg in Your Menu

Did you know that nutmeg has many health benefits?

I knew I enjoyed the taste of nutmeg, but I had no idea of how many ways it is healing until I started doing some research.

Amazing Benefits of Nutmeg.png

Who knew nutmeg was so good for you! I have always used it when I make creamed spinach, and in French Apple Pie, but there are so many other ways you can include it in your menu!

Nutmeg can be enjoyed all year long, not just in the fall and winter!

On Vegetables

You can use ground nutmeg on fresh vegetables (no canned veggies allowed)!

  • Sweet Potato

  • Red Potato

  • Carrots

  • Pumpkins

  • Squash

  • Cabbage

  • Broccoli

  • Cauliflower

  • Spinach

Add a pat of butter, olive or coconut oil and a dash of ground nutmeg. Voila!

On Fruit

Fruit always tastes wonderful by itself, but a dash of ground nutmeg kicks up the flavor!

  • Cooked apples

  • Bananas

  • Peaches

  • Nectarines

  • Pears

  • Pineapple

  • Mango

Cut up the fruit, sprinkle with ground nutmeg, and squeeze a little lemon juice. Combine several fruits and make yourself a fruit salad. No canned fruit allowed!

On Breakfast

I don’t know about you, but sometimes we have breakfast for dinner. Quiches are a favorite.

  • Quiche

  • Scrambled Eggs

  • Omelets

  • Pancakes

  • French Toast

  • Muffins

  • Oatmeal

Just after you remove the food from cooking/baking, sprinkle ground nutmeg so that the nutmeg seeps into the food.

On Desserts

Most of us use ground nutmeg in pies and baked goods, but it’s also great on them!

  • Fruit Pies

  • Cakes

  • Custard

  • Cookies

Sprinkle on the dessert soon after you remove it from the oven, so that the nutmeg can integrate/seep into the dish rather than the powder sitting on top of the dish.

Adding ground nutmeg in this manner to the desserts might allow you to reduce the amount of sugar or sweetener you include when cooking because the nutmeg adds a sweet-tasting flavor all of its own.

On Drinks

Add a twist to your drinks by sprinkling a little ground nutmeg on them.

  • Coffee

  • Hot Chocolate

  • Hot Tea

  • Eggnog

  • Cider

Final takeaway

There are many ways how you can add some ground nutmeg into your daily diet and start feeling the healthy benefits!

Make sure all items are the cleanest foods you can eat: fresh, organic, no chemicals/pesticides/preservatives, no imitation flavorings to see the best results!

How to Have the Perfect Holiday Ham!

One of our family traditions is to have ham for our Christmas dinner, and then hopefully we have enough ham slices as leftovers for small sandwiches for New Years Eve!

But there were a few years that we didn’t cook a ham.


Because I was reading labels when I started on my quest to cook and feed nutritious food for my family and didn’t like what I found in the store.

Have you read a store ham label? Here’s an example:

Unnatural and water added ham.PNG

A portion of ground pork added? That’s not a ham!

Water added? Why do they add water? What else do they add?

Not liking what we found in the store, we raised our own pigs and knew what our hams contained.

And the taste! So much better than what you can find at the grocery store!

So, the first step to having the perfect holiday ham is to purchase from your local farmer/rancher!

The second step is to make sure that the farmer/rancher gives the pigs 24/7 access to the outdoors, preferably on grass (which will eventually be mud because they are pigs!).

Most of the hams you find at the store are from pigs that have been confined in a ‘barn house’ and don’t see any grass or mud for that matter.

A pig in confinement doesn’t get much exercise. A pig on pasture will get plenty of exercise, and their by utilize their muscles.

When you see a pasture raised ham versus a store purchased ham, you’ll see the difference in the meat!


The third step in having a perfect Christmas or New Year’s ham, is to cook it to perfection!

To do that, you can use this Honey Glazed Recipe or you can use this new recipe that a friend just shared with me. It works so well, that I just had to share it with you!

Click here to print

I just might have to cook two hams this holiday season: one for Christmas and one for New Years using each recipe!

Good thing I have a freezer full of hams!

And, if ham is not on our Christmas menu, remember this recipe for when do you want a moist and delicious ham.

Wishing you a joyful and healthy holiday season!

Four Ways Bone Broth Can Improve Your Skin

So we’re all getting older every day, and some of us have reached the age when our skin starts looking less young!

Drinking my morning cup of broth!

Drinking my morning cup of broth!

I’ve written about the benefits of bone broth here, here and here, and I’d like to share how bone broth helps you have glowing skin. I might sound like a broken record, but bone broth is truly a healing food!

You see, the health of your skin is a reflection of the essential nutrients you’re eating (i.e. healthy fats, vitamins, minerals and antioxidants) together with how well your body is digesting and absorbing these nutrients.

Today, many of us are having problems absorbing the nutrients we are eating because we don’t have a healthy gut lining (other wise known as leaky gut syndrome or intestinal permeability). What this means is that our intestinal lining has small holes which allows undigested food particles, bacteria and other substances to pass into our bloodstream where they don’t belong.

Our bodies see these substances in our bloodstream as foreign invaders and this triggers our natural immune response (in skin: acne, rashes, hives, eczema and psoriasis). Frequent immune responses trigger inflammation throughout your body, which can cause or aggravate existing skin conditions.

Bone broth contains two proteins that help heal and seal the gut lining: gelatin and collagen. Both help seal the small hoes in your gut lining, thereby preventing the substances from entering into your bloodstream and directly benefitting your skin!

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  1. Bone Broth Promotes Skin Elasticity for Smooth, Firm Skin

    As mentioned earlier, bone broth contains collagen. Collagen is the most important nutrient for skin elasticity and is responsible for the plump, firm, youthful appearance of your skin.

    When your collagen begins to break down (as it does with age and toxin exposure), signs of premature aging such as fine lines and wrinkles begin to appear.

    Studies show that our bodies begin to produce less collagen once we hit the age of 25, which is why getting more collagen in your diet from foods like bone broth is important to promote skin elasticity and fight the signs of premature aging.

  2. Bone Broth Promotes Fewer Breakouts

    Several essential vitamins and minerals are concentrated in bones, including zinc, which is an important mineral for fighting acne and maintaining clear skin.

  3. Bone Broth is Rich in Anti-Aging Nutrients

    Bone broth contains glycosaminoglycans (GAGs), which are molecules found in the skin’s dermis, along with collagen and elastin. With a gel-like consistency, the role of GAGs is to fill the space between collagen and elastin, which helps keep the skin plump and supple.

    No need to use those hyaluronic acid injections as wrinkle fillers. Just drink bone broth!

  4. Bone Broth Helps Brighten Your Skin

    Good circulation is essential for bright, glowing skin, and the alkaline minerals bone broth provides encourage better oxygen flow throughout your body.

    Other trace minerals found in bone broth, such as iron and zinc, are also needed to promote wound healing, which can help reduce the appearance of red marks and scarring.

With so many skin benefits, I should have been drinking broth all my adult life, but I didn’t. But, I have noticed that skin feels better since I started drinking broth daily, and I get less acne than I used to!

I’m waiting for my wrinkles to go away as I drink more broth! In the meantime, I keep telling myself that each wrinkle (as well as gray hair) has been well earned!

School is back in session so it must be broth time!

One of the things I enjoy about summer is that it's almost a pleasure to drive my commute because traffic is easy! I know immediately when school is back in session because the traffic situation is like night and day- it goes from easy to frustrating immediately.

So as we transition and adjust to the school schedule, let us not forget that this is an important time to keep our bodies healthy to combat the stress and germs of a hectic schedule and exposure to other sickness.

Did you know that drinking broth daily can help keep sickness at bay?

Bone broth boosts the immune system. Bone broth contains amino acids:

  • arginine which is essential for immune system and liver function

  • glutamine which helps with metabolism

  • glycine which aids in antioxidant production and quality of sleep

Bone broth contains minerals in forms that your body can easily absorb:

  • calcium

  • magnesium

  • phosphorous

  • silicon

  • sulphur

Bone broth has gut-supporting benefits and therefore supports the immune system function and healthy inflammation response.

  • collagen/gelatin and the amino acids described about help seal the gut lining and support gut integrity

Its just amazing how one simple little drink can be so effective in our bodies! It's a power drink!

If you have an Instant Pot, making broth is easy-peasy! Gone are the says of having to watch over the stock pot as it simmers over 12-24 hours. In just 45 minutes you can have healthy and delicious broth. Below is the recipe.

As always, what you eat is only as healthy as the actual ingredients, so make sure you use bones from grass fed livestock that haven't been exposed to chemicals or GMO feed.

How to use bone broth in your diet?

  1. Make a broth based soup like chicken noodle soup

  2. Cook your grains in it (rice, quinoa, millet, buckwheat)

  3. Drink it in a mug (for breakfast, lunch or after dinner)

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Click here to print recipe.

With the Instant Pot and the different ways you can incorporate broth/stock into your daily eating habits, there's an easy way to stay healthy!

Things happen at just the RIGHT time!

So I've been focusing many of my posts on how eating good, clean, nourishing food can heal your body. But many of us have other issues with our bodies, particularly structural issues that cause us pain or limited functions.

I've lived with scoliosis since it was diagnosed when I was 13 years old. So that's 40 years of curvatures!

I used to joke that I had a hippy, baby carrying side, and then my flat, boyish side!

In the last 2 years, I had noticed that my curvatures were becoming more noticeable, and my clothes were fitting awkwardly. I was becoming more self conscious of myself.

I tried working with the chiropractor, but I'd had to keep going to get adjusted. The adjustments weren't 'sticking'.

I tried getting Rolfing therapy (a body massage working the fascia- the connective tissue protecting the muscles). I saw some change, but it also required going back for more therapy.

Through a series of events stemming from the farmers market, I met a brilliant young lady who works with postural alignment and who had scoliosis herself. She looked fabulous so I decided to work with her.

In one word, it was AMAZING! Like, life changing amazing! And it's only taken me 40 years to find it!

Here's a before and after of my front (5 weeks difference):


Here's the before and after of my back ( I didn't realize I was sporting a wedgy both times :D) :

Lindsey is teaching me Egoscue exercises that I can do myself, that will help me keep myself better aligned. The basic concept is that our bones don't hold our body together, but our muscles are what hold the bones together to form our structure.

Lindsey evaluates my posture and then has me work on existing or new exercises to address a particular postural issue. Then my homework is to do all the exercises daily until the next session.

I'm getting taught how to fix myself (lets face it, manhandling sheep, lifting 50 lb bags of feed, sitting at a computer all day at the office and weeding the garden are all repetitive activities that will affect your posture).

Each exercise is stretching and strengthening my muscles so that I can 'hold' my bones in their correct location.

And I can tell you that I can FEEL the difference when I skip a day and when I am diligent about getting the exercises in the daily schedule.

There's one particular exercise that brings me instant relief. When Lindsey first had me do it, I could barely keep the position as I was so out of balance. Quickly, it has become my go to when I feel that 'kink' in my lower back. And it's such a simple little exercise! It's standing pigeon-toed with my toes touching- AHHH...instant relief in my lower back and hips! (CAUTION: Every body has it's own struggles so what might work for me might not work for you. Please see a certified therapist that will work with your particular issues.)

I mentioned earlier that I was becoming self conscious of my body which was what propelled me to look for therapy. But after the first session, I realized that my scoliosis was affecting much more than the visual alignment of my body.

During the first session, Lindsey had me perform a few exercises. As I finished every exercise, she evaluated the effect on my body and asked me what felt different. After the second or third exercise, it occurred to me that I could breathe easier. The exercise had opened up my ribcage so that my lungs had more room!

It was AMAZING! I hadn't even realized I had any issues with my lung capacity before that!

Because of my curvature, my center of balance is on my right side and over my right leg. This means that my right knee and ankle bear the weight of all my body. I'd grown so used to this, it was such a surprise to me to feel 'weird' after the first few exercises during our first session when my center of balance shifted more to the center. My right leg actually felt lighter!

If you scrutinize my before and after photos, you'll see that my left hip dropped, that my right ankle has straightened, and that my right hand is better aligned (the before photo just shows the back of my hand but the after photo shows just my thumb and index implying that my shoulder rotated enough that my arm is hanging better aligned).

It was AMAZING! How cool is it that with just a few simple exercises, you can give your body much needed relief!

It's taken me 40 years to get my body into this shape, so my perfect alignment isn't going to happen overnight! But seeing and feeling the progress and results that I've achieved so far, I'm happy to do my exercises daily and thrilled to be in control of my body's posture!

So, not only can you heal your body with nourishing food, you can also heal your body with egoscue therapy!

Maybe this is the right time for you to heal your body?

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When you try something new, you're going to learn something!

So I am SUPER pleased to share that we have a freezer stocked with ground turkey and turkey bones/necks/wings/feet! This is a new item for us and as with any new experience, we've learned lots!

Things we've learned by raising turkeys:

  • Turkeys poop A LOT! But the result is that they are putting a whole bunch of fertilizer into the soil when they do this and it results in lush, green grass.
  • Herding turkeys into their turkey tractor (movable turkey coop) is easier than herding chickens (who act spastic when you try to herd them).
  • When customers heard that we would have ground turkey for sale, they came by to visit me when they were at the market to check when we'd have it available. I love this, as I like to chat with my customers, but I also felt the excitement of being able to provide a product they wanted.
  • I learned from many of my customers that turkey was one of the few meats their digestive system could tolerate, so it fills me with great joy that I am able to help them by providing them meat they can eat.
  • I learned that mixing the white and dark meat in the ground makes for a moister meat.
  • Did you know that ground turkey and ground chicken have the same nutritional content?
  • Raw ground turkey, as with ground chicken, has a softer consistency that ground beef or pork.
  • I'm not a body builder (I get my strength by lifting 50 lb bags of feed and 100 lb lambs), but as I get older, I want to make sure that I eat the best protein to keep me strong. Turkey accomplishes that!
  • And lastly, I learned that my lovey does a fantastic job of taking care of things while I'm out of town on other business! I couldn't have gone through with this new enterprise without his help and advice/suggestions.

In the next few weeks, I'll be posting some new recipes

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Start your morning with a cup of healthiness....

A year ago, I decided to quit coffee. Cold turkey.

Have you ever gone through caffeine withdrawal? It's awful. I felt like a heavy steam roller had run over my entire body. Everything hurt. It was worse than any bad flu I've had. I wanted to die. It was awful.

After 2 days, I started feeling human again, and ready to face the world.

I don't know about you, but I like to start my day with a cup of hot something. Since I had quit     coffee to be healthier, I tried experimenting with different teas to start my day. But they just didn't have the same effect as coffee.

Then I took my own advice, and started having a cup of broth in the morning. It was different. It wasn't sweet (I like my coffee and tea with honey/cane sugar/agave). It was more savory than what I was used to. But after a few days, I noticed that I had more energy and that I was less hungry by the time lunch time came around, so I kept at it.

After a few weeks, I noticed that my nails weren't breaking like they had been (doing ranch chores/work is hard on my hands and nails) and that my digestive issues seemed to occur less often. I was also looking forward to my morning cup of broth! I liked how it made me feel!

Even during my travels, I've kept up my morning cup of broth. I love how it makes me feel energized!

But my travel broth cups (which I shared in my last post) only come in chicken, beef and vegetable. So when I'm home, I always make sure that I have lamb stock available so I can enjoy my cup of lamb stock in the morning!

It's so easy to make lamb stock (well, any stock/broth is easy to make really). And it can be used in so many ways, not just for your morning cup of healthiness!

Will you try making your own lamb stock, and enjoying a cup of warm stock in the morning?

To help you, I've shared my recipe below. Try it! You might just love it!

To print, click here.

Four Healthy Things to Pack When You Travel

So I'm in a season where I'm having to travel quite a bit for my corporate work. I'm going on week #7 of having to take a flight to go into work, and live out of a suitcase and in hotel rooms all week.

I've become proficient in how and what I pack for these trips, especially as I want to stay healthy while I'm on the road. Everyone knows that finding healthy food while on the road is hard, so you have to take it with you! And being in contact with so many people in the airport and plane creates alot of exposure to any sickness that is going around.

With the amazingness of Amazon, that is possible! All of the items below I purchased from Amazon.

These four items have become a must have for every trip:

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These travel size, airline approved, 2 oz bottles of apple cider vinegar (ACV) are easy to pack into your carry-on.  I pour one of these into a glass of water and add some honey whenever I'm feeling parched, and it's a wonderful!

Did you know that ACV helps regulate blood sugar levels and improves skin health? When my schedule is hectic and I don't eat, I can feel the effects of low blood sugar, so I make sure that I keep ACV on hand. It also helps my skin from drying out when I'm on the plane.

chicken broth.jpg

I've written about the benefits of bone broth. With this crazy schedule, I haven't had time to make my own broth, so I make sure to pack my Keurig paleo bone broth cups so I keep my gut healthy while on the road. And they are tasty too!


I love many things from Trader Joe's, but my new favorite is their Nothing but Fruit & Nuts Date-Hazelnut-Cacao snacks. They are the perfect size to throw into your handbag or carry-on. Any they taste almost like a cookie, but alot healthier than one! When I'm running from one meeting to another, or need some sweetness while I have my glass of wine in the hotel room, these are perfect!

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And lastly, my mini diffuser has been essential in keeping me healthy. It fits nicely tucked into the corner of my carry-on with my essential oils (EO) case. I use it in my hotel room during the night with some Four Thieves EO to keep any sickness at bay!

When I have had a stressful day, I have been known to put in some Rosemary or Lavender EO to relax myself.

What I have yet to find is some travel size bottles of my favorite wine! Now that would make my packing complete!

Are you trying to eat healthier? Are you changing your habits to improve your wellbeing?

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What do cognac, cast iron, garlic and lamb have in common?

Since I've started eating more lamb, I've found a good use for all my cast iron skillets! (Does anyone else have way too many cast iron skillets of different sizes, together with cast iron dutch ovens?)

Anyway, back to the title- What do cognac, cast iron, garlic and lamb have in common? The answer is- in less than 20 minutes you can bring all of these items/ingredients together and serve a melt-in-your-mouth meal to your family or friends! 

Lamb loin chops are the filet mignon of lamb (which has always been my favorite). The loin chop looks like miniature T-bone steaks, and is the leanest and most tender cut of lamb and best cooked at high temperatures in a cast iron skillet or grill.

For those on a paleo diet, you can replace the butter with ghee.

And, don't forget, that to make sure you are providing a healthy meal, source your lamb from your favorite grass fed sheep rancher!

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Click here to print.

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