Bullet Proof Coffee Recipe..A Branded Coffee that is now DIY!


If you are into sports or physical activities, you must have heard of or tried bullet proof coffee. Bullet proof coffee is a branded, high performance drink, made from upgraded or bulletproof coffee beans, which uplifts a person’s energy as well as cognitive function. It is especially liked by athletes, busy parents and people having hectic schedule. Great news is that you can make it on your own & it’s simple yet delicious!

Total Time: 10 minutes

Serves: 2


  • Ground Bulletproof Coffee Beans: 2 ½ tablespoons
  • Brain Octane Oil: 2 teaspoons
  • Grass-fed butter (unsalted) or grass-fed ghee: 1-2 tablespoons



  1. Make a brewed coffee in your coffee maker, with ground bulletproof coffee beans and filtered water, as per coffee maker directions.
  2. Pour this coffee into a blender.
  3. Now add Brain Octane oil and grass-fed butter/ghee. If you are using butter, make sure it is not salted. Since Brain Octane oil is powerful, start with little quantity to decide how much is ideal for you.
  4. Now blend the mixture for 20-30 seconds till it makes a creamy latte look.
  5. Once you see enough foam on its top, it’s ready to be served.



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Easy Light Lemon & Herb Potato Salad

Herb Potato Salad

Filled with fresh potatoes, kalamata olives, peppery arugula, fresh herbs and savory lemon, this salad makes a MUST dish for your summer bbq. Much lighter than any other potato salad on the picnic bench!


  • 3/4 pound fresh potatoes
  • 1 tablespoon olive oil
  • 1/4 teaspoon grated lemon rind
  • 1 tablespoon lemon juice
  • 1 teaspoon Dijon
  • 1/4 teaspoon pepper
  • 1/3 cup chopped arugula
  • 2 tablespoons sliced kalamata olives, sliced
  • 1 tablespoon parsley, chopped
  • 1 tablespoon fresh basil, chopped
  • 1 tablespoon fresh chives, chopped



  1. Heat water in saucepan on medium heat. Add potatoes (cut in small pieces) into it and cover the pan. Boil and then simmer on low heat for 5 minutes. Drain potatoes and cool for 20 min.
  2. Take a bowl and mix rest of the ingredients. Add drained potatoes and toss.
  3. To make it chilled, refrigerate for at least 45 minutes.






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Bone Broth..Benefits & DIY Recipe

Since thousands of years humans have been enjoying traditional foods such as cultured diary and fermented vegetables that are not in an extensive use today like before, but one common healthy food that is now even more recognized and consumed for its amazing health benefits is bone broth. In this article, I will highlight the benefits of this incredible healing drink can do for you.  Our ancestors used to make bone broth from every part of the animal, including bones, marrow, feet, skin, ligaments and tendons. These are boiled and then simmered for a couple of hours. As with stock, bones are usually roasted for enhancing bone broth flavor. Then it is simmered for more than 24 hours in order to make it produce gelatin from collagen rich joints and minerals stored in bones.

The bone broth has been recognized to be number one solution for treating leaky gut syndrome, overcoming foods allergies and intolerances, reducing cellulites and boosting immune system. Nutrition researches have revealed that bone broths have minerals in the most easily absorbable form by the body, including calcium, phosphorus, magnesium, Sulphur, silicon and others. These minerals reduce inflammation, joint pain and arthritis. Collagen enriched joints secret collagen that soothes the digestive tract lining and helps in healing ulcerative colitis, IBS, Cohn’s disease and acid reflux, while gelatin soothes gut lining and treats leaky gut syndrome and autoimmune disorders. It is also helpful in preventing wrinkles, cellulite formation and food insensitivities.

Bone broth has micro nutrients go directly into the bloodstream to start healing , its rich cartilage helps joints and bones almost immediately after making it part of your daily routine.  Recently,  Laura Prepon , the actress from That 70’s Show and Orange is the New Black co-wroteThe Stash Plan and speaks of the benefits of broth and how it helped her life.  Sally Fallon, author of  Nourishing Broth describes the principle  of how “broth can give skin a youthful plumpness. Our bones strength and flexibility, our joints cushion and resilience and our skin youthful plumpness. Organic, grass fed animal bones are key in making an broth.


Bone Broth Recipe (This is beef, but try chicken & fish also)


  • 2 pound of organic bones ( knucklebones, amd chicken feet add extra collegen)
  • Apple Cider Vinegar: 2 table spoons
  • Filtered Water: Enough to cover the bones and boiling
  • Optional add ins…organic celery , onions, parsley, carrots etc
  • optional: 1 bunch of parsley, 1 tablespoon or more of sea salt, 1 teaspoon peppercorns, additional herbs or spices to taste. I also add 2 cloves of garlic for the last 30 minutes of cooking.
  • You’ll also need a large s


  • Put broth in a big stock pot. Cover bones with water.
  • Now add apple cider vinegar since it helps in release of nutrients from bones. Let it sit for 20 minutes to help release minerals from bones. 
  • Make sure you leave enough room in the pot to boil.
  • Add any of the vegetables that you have picked (if any) , chopped 
  • Heat on a low flame. Then boil. Now simmer on reduce heat for 6 hours at least.
  • Keep removing the  bubbles and film if seen.
  • Since we have used beef bones, 48 hours cooking on a slow flame is required. Chicken bones take 24 hours.
  • Once broth is cooked and cooled, you will see a layer of fat placed on top. Remove this layer slowly with a spatula and then broth is ready to serve.




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Grilled Chicken Salad with Tomato and Avocado










  • Olive oil: 2 tbsp
  • Lime juice: 2 tbsp
  • Tomatoes, boiled, peeled and pureed: 2 tbsp
  • Soy sauce: 1 tbsp
  • Grated ginger: ¾ tsp
  • Chicken breasts, boneless, 4 oz
  • Oil: 1 tbsp
  • Salad greens: 5 cups
  • Peeled mango, diced: 1 cup
  • Avocado: ¾ cup



  1. Preheat grill.
  2. Take a bowl and mix soy sauce, tomato puree, 2 tbsp avocado, lime juice, ginger and oil. Place chicken in a plate and pour the batter onto chicken. Reserve some dressing for salad.
  3. Let chicken get marinated for 5 minutes.
  4. Now grill chicken for 5 minutes each side and slice it into strips crosswise.
  5. Place avocado, mango and greens on serving plate. Layer chicken onto greens and pour the served batter over.



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Baked Chicken and Cherry Tomatoes with Garlic

This recipes is loaded with flavor, a paleo treat, and a time saver! You can not ask for much more !





                          Prep Time: 5mins      Cook Time: 55mins      Serves: 4-6





lbs chicken thighs, bone-in, trim off unwanted fat

1/2 tsp kosher salt

1 1/2tbsp balsamic vinegar

2 cups of cherry tomatoes

6 cloves garlic, left whole and peeled

1 1/2 tsp olive oil

2 sprigs fresh rosemary




Pre-heat the oven to 375°

 Add the chicken to a baking tray, leaving a gap between them.

Season the chicken all over.

Slice the tomatoes in 2, and add to a small dish with the oil and vinegar.

Blend together then place over the chicken so the tomatoes are laying in the gaps.

Lay on top the fresh rosemary sprigs and cook with no cover for 50mins.

Once golden take out and rest for 4-6mins, then remove any unwanted grease.

Serve and enjoy.



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How to Prevent Vitamin D Deficiency

Low levels of Vitamin D have become too common. What are the causes and how you can help yourself take in enough vitamin D. According to the study published by Scientific American, vitamin D deficiency is reaching to a new peak every year. Around three quarters of the U.S population, including adults and teens, lack in vitamin D, which is becoming a source of diabetes, cancers and heart diseases . Below illustration shows the percentage affected population in various regions:

vitamin d



Source: Australian Health Survey, Biomedical Results for Nutrients



American Society for Clinical Nutrition states lack of sun exposure has been identified as the major cause. . Other factors include less intake of food naturally containing vitamin D,  and aging ,obesity , extreme antiseizure medication and fat malabsorption . Taking enough vitamin D is possible by having sufficient exposure to sunlight . In the winter, in the United States, it’s impossible to produce vitamin D from the sun if you live north of Atlanta because the sun never gets high enough in the sky for its ultraviolet B rays to penetrate the atmosphere. In summer ,the sun’s UV-B rays hit the skin, a reaction takes place that enables skin cells to manufacture vitamin D. If you’re fair skinned, experts say going outside for 10 minutes in the midday sun—in shorts and a tank top with no sunscreen—will give you enough radiation to produce about 10,000 international units of the vitamin. Dark-skinned individuals and the elderly also produce less vitamin D, and many folks don’t get enough of the nutrient from dietary sources. Getting sunlight through a window, which is how some caretakers try to help the elderly get extra D, does not work.

Foods naturally containing vitamin D such as fish, fish oils, beef livers, milk, yogurts and cheeses, should also be a part of diet . Food manufacturers are fortifying other foods, such as yogurt, milk, cereal, and orange juice, to help consumers fill the nutrient gap in their diets. Ideally, vitamin D is added to a food or beverage that contains calcium. Vitamin D is needed for maximum absorption of calcium from the intestine, helping to build strong bones and teeth.

Symptoms are not always present, but common symptoms include fatigue, general muscle pain and weakness, muscle cramps, chronic joint pain, weight gain, high blood pressure, restless sleep, poor concentration, headaches, bladder problems, constipation or diarrhea.



Vitamin D At-Home Blood Spot Collection Kit and Test for Vitamins D3 and D2


Together with calcium, vitamin D can help prevent osteoporosis in older adults. Without enough vitamin D, bones can become brittle and prone to fracture. It is estimated that more than 40 million adults in the U.S. have or are at risk of developing osteoporosis.nVitamin D supplements and medicinal forms can also be taken after doctor’s consultation.


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Easy Roasted Maple Brussel Sprouts

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Brussel sprouts have great nutrition benefits, but the most over looked is it is one of the best sources for vitamin-K. Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet help limiting neuronal damage in the brain and thereby, helping or delay the onset of dementia and other cognitive issues.


• Brussels sprouts: 1 ½ cup
• Olive oil: 3 tbsp
• Salt & pepper: ½ tsp each
• Organic Maple syrup: 3 tbsp
• Diced pancetta: 1 cup


1. Preheat oven at 375 F.
2. Clean and cut brussels sprouts by removing outer leaves and trimming stem. Cut sprouts in half.
3. Take a bowl and mix sprouts with olive oil, and seasoning (salt & pepper). Mix well.
4. Place brussels sprouts on a baking sheet and bake for 15 minutes. Then stir well and again bake for 15 minutes.
5. Now pour maple syrup over sprouts and mix well.
6. Bake for 10 more minutes.
7. Meanwhile, take a skillet and cook pancetta on medium heat for 2 minutes. Set aside.
8. Now add baked sprouts into pancetta and serve.




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The Real Price of Farm Factory Animals







“Dollar” menu hamburgers and dozens of cooking rotisserie chickens in the supermarket are cheaper and quicker than cooking at home. This has made a demand for farm factories and slaughterhouses. Worldwide, about 60 billion farm animal’s are now reared for food consumption each year.  But should we be eating these animals? As economical as it can be, the price we pay for farm factory animals is much high than you think.

Natural & Organic Meal Plans

According to the World Society for the Protection of Animals, factory farming is not only cruel to the factory animals that reside there, there are serious consequences to human health and the world we live in.

Factory farming is a mass manufacturing operation that is home to animals raised for human consumption. These animals include chickens, cows, pigs, and turkeys.  Most of these animals are engineered to be twice the size then they were 40 years ago. They get this big in half the time.  Their lives are now a race to death. They do this thanks to injections of artificial growth and sex hormones. This means less cows needed to produce more milk, and bigger animals for bigger flesh in shorter times. Although the FDA and the USDA claim these hormones are safe, there is a growing concern that hormonal residues in our meat and milk are harmful to our health, along with the damage it does when it also ends up in our waterways and soils.

These animals are being fed corn and unnatural amounts of hormones. Their “diets” have caused factory farm animal to develop health issues requiring steady regimens of antibiotics. The WSPA has reported the overuse of these medications has made the factory farmers the number one consumer of these drugs. A human consequence of this has been realized. Consumers of these animals get the residues of these antibiotics and hormones. When consumers seek treatment for illness, the ineffectiveness of the antibiotics due to resistance is alarming.

Antibiotics are needed for their survival as a result of the appalling conditions they live in. The overcrowding of animals can wipe out herds of livestock on factory farms if infections and disease starts. Most hens and sows are restrained to cages and stalls their entire existence. The stalls are so narrow they cannot even turn around. A caged hen will never stretch her wings, go outside, or peck the ground. A third of her beak will be removed as to not peck at the other hen’s surrounding her, to reduce feather pecking, and to avoid cannibalism, which is seen among stressed birds. Many factory farms perform tail mutilations and teeth clipping, for similar reasons, without anesthesia. The overcrowding makes an inactive animal, which makes the animals bones extremely brittle, and their muscles will begin developing atrophy, including the heart muscle. Poor air quality from overcrowding causes breathing and lung difficulties.

In addition to the animal cruelty, this overcrowding effects our environment as well. The huge amounts of manure produced by farm factories can seep into human water supplies. The decomposing manure releases chemicals in the air we breathe. People living near farm factories have reported breathing problems, skin issues, and depression. Hog, chicken and cattle waste has contaminated 35,000 miles of rivers in 2 states and contaminated groundwater in 17 states.

Here is something you probably never imagined was happening due to factory farming….climate issues and global warming. How is that? Methane gas from manure and animal farts! Methane is 21 more times more harmful to the atmosphere than CO2! According to Kris Carr’s book “Crazy Sexy Diet”, in 2008 a doctor on the chair for the United Nations Intergovernmental Panel on Climate Change made a shocking claim that reducing meat consumption was the most immediate way to take action in global warming. He suggested to start once a week, gradually adding more days. By 2010, the UN urge a movement towards a vegan diet to help save the world from hunger, fuel issues, environmental issues and climate changes,air pollution, water pollution and loss of biodiversity. The report that followed stated the livestock industry is a greater contributor to global warming than the transportation industry.

It is our responsibility as consumers, to find an alternative to factory farmed animals for food consumption.  We have the option to purchase our meats from alternative, non-factory and / or high “animal welfare” farms. These owners follow sustainable methods of raising animals in better conditions. We all profit from these farms. These farms keep a lower number of animals. They produce enough meat and dairy for local suppliers and contribute to local job growth. These farms need fewer amounts of grain feed, fuel, and water. This goes a long way in reducing environmental loss. These farms keep animal living in a setting close to their natural one. Animal welfare farms grind at a slower pace, giving animals a chance to exercise and have more room to roam. These animals have normal animal behaviors thwarting teeth clipping and beak breaking.

Unfortunately, purchasing meats from these alternative farms can be two to three times more expensive than the farming factories flesh. Smaller farms have yet to receive any subsidies. Your tax dollars play a huge role in keeping meat cheap…not just for the factory farmers, but for the corn farmers as well. The corn cheaply fattens up the factory farm animals! On the positive note, if you cut down on meat consumption in general, you will have the extra money to buy organic meats, and a wide variety of organic diary, fruits and vegetables also.

If cutting out meats is a new way of eating for you and your family, try what the UN doctor suggested. Start small. John Hopkins School of Public Health runs a campaign titled “Meatless Mondays”. Go check out their website for recipes, tips and encouragement. When adding vegetables and fruits, keep in mind that those items have also been genetically modified to be available year round in your supermarkets. The tip on this one is to eat vegetables that are seasonal to your area, shop in your local farmers market or in your supermarkets organic sections.

Speaking of organic, be a wise consumer. Because your meats and / or dairy products state “organic”  “free range” or “all natural” does not mean the animals were treated with respect. If animal cruelty hits a nerve, avoid animal products altogether or look for products that have a certification labels indicating ‘Humane raised and handled”.

So the next time you pull up to the nearest drive thru to “have it your way”….remember the industry behind the meal in your bag .The price tag is much bigger than you think.


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Champagne Shrimp Risotto- Low Fat







This is a pretty simple but elegant looking dish that is lowfat! This recipe makes 6 servings. You may subsitute the champagne with chicken broth or white wine. If you use gluten free clam juice and cheese it is a gluten-free dinner also! Shrimp and rice create an excellent source of iron!


2 pounds of uncooked peeled, cleaned and deveined shrimp

2 tablespoons of butter

1 onion, thinly sliced

1/2 cup brut champagne

1 1/2 cups of  Arborio rice

2 cups warm chicken broth

1 cup clam juice or water

1/2 cup parmesan cheese

1 1/2 cups chopped arugula

1/2 teaspons black pepper

Fresh chopped parsley if desired


1.  In a 14 inch skillet or large dutch oven, melt butter over low to medium heat. Place in onion and cook until tender. Add shrimp and cook until pink (about 7 minutes). Removeshrimp from skillet and cover to keep warm.

2.  Splash the champagne to the onions and cook until the liquid has evaporated. Stir in rice, stirring for 5 minutes. Meanwhile, mix the broth and the clam juice and our half of the mixture over the rice. Cook uncovered, stirring ocassionally, until liquid is absorbed. Repeat with remaining broth mixture, 1/2 a cup at a time, untii rice is creamy and tender. ( about 20 minutes)

3. About 5 minutes before it is complete, stir in shrimp, argula, cheese and pepper. Sprinkle with parsley before serving.



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5 Side Effects & Signs of Body Toxicity

This month I have been educating my clients and my facebook friends about turning their bodies into a toxic free enviroment, The list of potentially toxic health issues and diseases are too long to list, but I have chosen to explain 5 reasons in this article.

1. Digestive Issues   IBS (Inflammatory bowel disease) to quotes Brenda Watson is a “trash basket diagnosis”, This is because it is given when a persons gastrointestinal complaints do not conclude to any other diagnosis. Complaints can vary from stomach pains, diarrhea, bloating and fatique. There are many studies that concluded that a constant intake of food additives, pesistide exporure, chemicals, and dyes/colors cause irration in the intestinal tract  and an imbalance of its microflora, increasing the inflammation and exasperating the symptoms of IBS.

2. Allergies & Hives Allergies can also be a red flag that your immune system is out of whack, The more toxins you load into your system, the more likely you will unlock your allergies and hives. In additon, you become allergic to more things. The contant toxin exposure will result in many auto immune system reactions. Proper detoxiication can help reduce hives and allergies almost immediately.

3. Hormone Disorders & Imbalances  I see more and more clients an friends with thyiod issues, diabetetes, irratic testestarone and estrogen levels way out of normal range. They contribute to other issues including cardiovascular disease, chronic inflammation and obesity. Hormones are like a symphony, keeping harmony and a perfect baance. Toxins can cause hormone disruption. Toxins love to accumulate in the endocrine glands (hormone producer) and fatty tiisue (ie breasst) causing disruption resulting not just the mentioned issues but firbriods, cysts, prostrate issues, hair loss…..the list is too long to keep going!

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4. Cancer  The correlations between toxins and cancer has been well proven. So much so that when the public pressed for answers, The National Institute of the Enviroment Health Services and the National Cancer Institute complied a written explaination titled “Cancer & the Enviroment”.This document found as many as 2/3 of cancer cases are link to enviromental conditions.

5. Inflammation All  toxins get filtered through the liver.  Overload taxes the liver. This results in is imflammation, which leads to many chronic conditions. Constant low grade inflammation is the route of all chonic disease. Think about this. Toxins are foreign invaders to our bodies. Our bodies are smarter than us, they will erect a barrier between its own cells, tissue and organs. That barrier is inflammation (think when you have a untreated cut on your skin). If the inflammation is in your joints…arthritis, colon..colitis, tendon..tendonitis, and pancreas….pancreatitis..and so on and so on.

If you would like more information on living toxic free, organic, and ways to detox your body to limited your toxic burden we would love to hear from you.  Feel free to email, join us on facebook, or call us for a consultation or comment below.

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