health · lyme disease

Do You Need More Protein?


Protein is often called the body’s building block. It supplies amino acids that are necessary for healing, building muscles and restoring the body. If we aren’t getting enough protein we can feel weak and have low energy. Protein can be found in many foods, not just meat, eggs and dairy. It is found in nuts, seeds, grains, and leafy greens. So no matter what your diet preferences are, there’s a ton of good protein choices.

I like adding bone broth protein powder to my morning smoothies or for an afternoon snack. It gives me the nutrients I need to help heal my body, gives me energy and helps me feel fuller longer. There’s lots of great choices for adding protein to your smoothies. Here’s a few of them!

Bone Broth Protein– you can see my article about it here.

Pea Protein– this protein is derived from peas and is vegan and hypoallergenic. It is easily digestible and great during a detox.

Beef Protein– the protein in beef provides the body with building blocks to produce amino acids that are necessary for making muscle. While getting your protein source from meat is great, whole-food beef contains a lot of fat and cholesterol so the protein powder is a great option. Look for grass-fed if possible.

Egg Protein– egg protein powder, especially if it’s guaranteed made from pure egg whites, provide top quality protein. One scoop provides approximately 24 grams of protein, four times the amount found in one whole egg. It is lactose free as well. Look for free range egg protein powder.

Brown Rice Protein– isolating the protein from the whole rice grain creates this powder. It is absorbed well, digested easily and is vegan.

Hemp Protein– this is made from ground hemp seeds. Although it is not very high in protein, it is a great choice for someone who is looking for the least processed option for protein powder. It has lots of fiber and healthy fats as an added bonus.

Vegan Protein Blends– you’ve probably seen lots of these protein powder blends at the stores now. They’re usually a combo of rice, pea and hemp. Some add in fiber, minerals, greens and vitamins. Just make sure you get one without extra sugar or fructose.

Whey Protein– whey is the protein found in milk. It is good for those who are looking to build muscle or healing from injury. It has the correct density to provide support for human muscles and provides lots of amino acids. Look for whey isolate powders white are the purest and best absorbed. If it is derived from grass-fed cows, that’s even better. For those who are lactose intolerant, you should be fine digesting whey but as always, test it first to see how you feel.

Nuts and Seeds– these are great natural sources of protein. You can add them straight to your smoothie or even add some almond milk or a scoop of nut butter to your drink.

Proteins that should be avoided

Avoid all protein powders and blends that contain soy or soy isolates. They are highly processed and far removed from any natural products. It is hard to digest unless it is fermented (miso, tempeh). Most soy found in stores today is from GMO crops which are dangerous to our health. It also contains phytoestrogen which mimics estrogen in the body. Plus it has goitrogens that can cause thryoid imbalances.

Also stay away from any powders that have high levels of fructose, chemicals, additives, preservatives or any other ingredients you can’t pronounce. The less processed and closer to how the food is naturally found in nature is always best.


The Dirty Dozen And The Clean Fifteen- What To Buy Organic


Choosing organic when buying produce is pretty important. USDA certified organic produce means that the food has not been treated with pesticides, fertilizers, GMO’s, antibiotics or hormones. More and more research has been coming out showing how dangerous some of the commonly used pesticides can be for our health and planet. Pesticides and fertilizer pollute our drinking water and upset the balance of the ecosystem. GMO foods have been shown to cause an increase in food sensitivities and digestive upset.

Organic produce is grown in soil that is richer in minerals so you end up with a higher nutrient content in your food plus it’s better for our environment and helps support local farmers.

But since organic farming is more labor intensive and expensive for farmers, the produce tends to cost more than non organic varieties. Sometimes we simply can’t afford to buy everything organic. That’s where this list comes in handy since there are some veggies and fruits that we absolutely should buy organic and others that are less important.

The Dirty Dozen- these should always be bought organic

  • apples
  • celery
  • cherry tomatoes
  • cucumbers
  • grapes
  • bell peppers
  • nectarines
  • peaches
  • potatoes
  • spinach
  • strawberries
  • hot peppers


The Clean Fifteen- these don’t need to always be organic

  • asparagus
  • avocados
  • cabbage
  • cantaloupe
  • eggplant
  • grapefruit
  • kiwi
  • mangoes
  • mushrooms
  • onions
  • papaya
  • pineapple
  • corn
  • peas
  • sweet potatoes


If you are juicing or making smoothies, the general rule is to buy organic since you are going to eat the skin of the fruit or vegetable. Those with thicker skins that you peel away don’t always need to be organic.

And don’t forget organic frozen fruits and veggies, those are always good to keep on hand!


Spinach Lentil Salad With Warm Vinaigrette

egg salad with avacado

You can’t go wrong with a salad! It can be a hearty and filling meal filled with tons of veggies, protein and fiber. This easy to make salad would make a great lunch or dinner. Plus it would be a great make ahead meal since you can precook the eggs and lentils so they can easily be added to the salad when you’re ready to eat!


1/2 cup lentils

2 tbsp olive oil

1 small onion cut into thin slices

2 cloves garlic, crushed

3 tbsp raw apple cider vinegar

1 tbsp honey

1/4 cup olive oil

2 cups spinach

2 hard boiled eggs, sliced

10 toasted pecans

1/2 avocado, sliced


Cook the lentils according to the package or used canned lentils that are rinsed.

Heat 2 tbsp oil over medium heat and saute the onion till brown. Add garlic and cook 1 minute.

Combine vinegar and honey and pour over onions into the pan. Stir and heat about 30 seconds.

Add remaining olive oil to the pan and cook an additional 30 minutes.

Put spinach into a bowl and top with the onion mixture and toss.

Spoon lentils over the spinach. Top with eggs, nuts, avocado or any other toppings you like!

Serves 2

health · lyme disease

Face Mapping- What Is Your Face Telling You?



Face mapping is an ancient practice that is rooted in Ayurvedic teaching. It connects points on your face to a corresponding organ or body part. It helped ancient medical practitioners diagnose imbalances in the body to help prevent and correct disease.

The same techniques can be used today to help determine what’s causing fare ups and blemishes.



  • Forehead: Pimples here are usually linked to the digestive system, and may indicate that you’re having a hard time breaking down certain foods and lack of water. It may also indicate liver problems, stress, or an irregular sleep schedule. Try using digestive bitters or digestive enzymes like bromelain and papaya before each meal to help break down foods, and make sure you’re getting 7-9 hours of sleep each night. If you suspect liver issues, try some dandelion tea or some extra garlic and onions. Drinking hot water with lemon in the morning may also help.


  • Around the eyes: The skin in this area is connected to the health of the kidneys. Conditions like dark under-eye circles may signify that the kidneys are malfunctioning or that you’re dehydrated.


  • Between the brows: Did you have to break down and get fast food yesterday? Greasy, fatty foods may be connected to acne here. Stick with healthy choices as much as you can! Another possible cause—too much alcohol. If you find pimples here after a night out where you consumed a few drinks, that may be your issue.


  • Cheeks: If you spent time in the city, had to sit in traffic for hours, or otherwise came into contact with polluted air, that may explain pimples showing up here. And unfortunately, the air in our homes can be just as bad, or worse! Consider adding plants that clean the air in your home. Allergies that affect the respiratory system may also be to blame, or if you pressed your cell phone against your skin while talking, germs may have been transferred to your face. Always wash skin thoroughly before bed to try to get rid of trace contaminants. Sometimes, acne here can be a symptom of too much sugar in your diet—cut back for a few days and see if that helps.


  • Chin and jawline: Did these show up around that time of the month? Chin pimples often come around because of changes in your hormones. In the days before your period, try to pay extra attention to your skin care. Consider eating foods that help regulate our natural hormonal cycles. Also be sure you’re not resting your chin in your hands when bored or tired, as this can transfer oils from your fingers onto your chin, which can cause pimples.


So much of our external health depends on our internal health, and skin is no exception. So the next time you have a huge breakout that just won’t disappear, try turning to your face map! That being said, it’s important to remember not to self-diagnose if your acne gets worse, and instead, make a trip to see your doctor or dermatologist. Of course, following a healthy lifestyle never hurts and will likely leave you with softer, clearer skin regardless of face mapping’s accuracy.







Sloppy Joes



This easy to make, Mexican inspired recipe will become a favorite go to meal. You can make it the night before and reheat when ready to eat. Check out the bonus recipe at the end to see what else you can do with this recipe!


2 tsp olive oil

1 small onion chopped

1 lb. ground beef or turkey

1 tbsp chili powder

1 tsp garlic powder

1 tsp paprika

1/2 tsp cumin

1/4 tsp sea salt

1/8 tsp ground black pepper

1 can (6 ounces) tomato paste

1 cup water


Heat the oil in a pan over medium heat.

Add onion and saute for 2 minutes.

Add meat and cook for 5 minutes or until cooked through.

Add in spices, salt and pepper to mixture and then stir in tomato paste and water.

Lower the heat and simmer for 10 minutes, stirring occasionally.

Serve in corn tortillas and add your favorite fixings like guacamole, vegan cheese, tomatoes, whatever you like!

Serves 4

Bonus! You can also use this recipe to make a burrito. Just add beans, salsa, vegan cheese and lettuce to the mixture, roll in a tortilla and warm in the oven for a few minutes before serving.