10 Ways to Turn Your Depression into Your SuperPower.

Speaking on anxiety and depression. We have these deep feelings for a reason. And conversly for no reason. They are in fact feelings. Nothing definite or defining as a person. Yet feelings pop up. Sometimes our feelings overtake us. Stressful circumstances, traumatic expereinces or even for no signifcant reason.

We still cannot run from our feelings. It’s up to us to own our feelings. Accept where we are at. And then, to learn how to bear difficult feelings, situations and circumstances. THEN to transform them.

Over the last 16 years of living with depression and trying all sorts of new ways to combat it, accept it, and welcome the unknown.

I’ve accpeted that it may never completely go away. Although there are many alternatives available today to help and change our states. And we are closer all the time to changing so much scientifically and with the biosocialcycles of behavior. However, having depression myself, I decided to make it, the depression, my biggest superpower. An asset.

Here are a few things you should know about depression.

It’s really, The Depression.

Collectively and as a society depression can begin at any age and it can affect people of all races and across all socioeconomic statuses.

According to the World Health Organization, as of 2017, 300 million people around the world have depression.

Although it’s generally accepted. Still few people want to talk about it or know how to. The stigma and difficulty is real. One thing to understand is. It isn’t you. Nor does it define you. It’s how depression works. Weaving through your mind trying to convice you, this IS you. When it’s simply not true.

Choosing depression over and over. Well like Einstein says, doing the same thing and expecting a different resul is the definition of insantiy. Try as you may, depression won’t let you go so easily. Sometimes we choose it. Sometimes we don’t know we are choosing it.

1.Remember, it’s not you. This is how depression works.

After a spending a few weeks one summer with my sister in law, she helped give me to words to notice THE depression. Giving it, it’s own name. Depersonalizing it. To seperate who I am, verses WHAT depression is. Remember 300 million people have it… it’s THE depression. And as lonely as it can be or seem. It just isn’t true.

Once you notice. Start to notice your thoughts verses the depression.

2. Fear Setting. Stocism.

In Tim Ferris’s TED talk he speaks on his own experience with depression. Tim Ferris is the author of the 4-Hour work week, 4-Hour Body, and 4-Hour Chef and most recently Tools of the Titan’s. And in his famous TED talk, entitled Why You Should Define Your Fears Instead of Your Goals. He talks about embracing Stoicism.

And doing exercises on “fear setting”, visualize in detail the worst case scenerio of what you are confronted with to overcome peralysis. Writing down helped him. And writing helps me too. Start with …

3. Write out a What If List.

Page 1. In one column, Prevent. What can I do to prevent this “worst case scenrio” from happening or decrease the likely hood.

And in the second colunm, Repair. If the worst case scenerio happens. What can I do to repair the damage or who can I call for help?

Write the benefits on page two of the action you are considering. Spend 10 to 15 minutes.

Page 3 write “The Cost of Inaction.” 6 months. 1 year. 3 years.

4. The 5–4–3–2–1 method from Mel Robbins, The 5 Second Rule.

Once you’ve chosen to accept the hard parts of depression. Mel Robbins covers amazing tips in her 54321 method of action. Simple and easy way to get started.

Count backwards from five, to beat your thoughts and feelings of procrastination. This is a wonderful hack and tips for overcoming anxiety. Mel’s books have helped me start and get going on days after nursing my daughter on sleepless nights. Incredible insight.

Tim goes on to say his depression doesn’t go away. He made the decision to live above the chatter of depression. To be more optimal and ways to tread the water above it.

Some things in life we simply cannot delete. Or change. They aren’t taken from us, shed or erased. Trials, afflictions or conditions.

I’ve decided that it becomes a journey of small ways to rise above it. And as theologan, Jeffery Holland would say…To drink from the bitter cup and bare it.

Drinking the bitter cup. Well that sounds like fun. Yummy.

As horrible as that reality may be. Albiet ugly. We certainly aren’t in control of every aspect of our lives or the realty of disease or discomfort. Accidents happen. Bad choices lead to difficult consequences. Unforeseable events and circumstances arise. We are wonderfully capable and empowered to choose our response.

5. Movement and Exercise.

Exercise and movement in general helps uplift, clear brain fog and reset your mind. When I haven’t found ways to move. My mind feels the difference. Weather it be running, to yoga, to walking or high intense interval training to crossfit. However you like to move. Do that. I’ve done it all. And recently am taking some part time par core classes. I feel amazing from it.

6. Nutrition and Suppliments.

I’m a huge advocate of you are what you eat. With the way healthcare is going in the United States. It’s becoming more common to have more diabeties, more medications and more cases of cancer popping up in younger genertaions. If that alone doesn’t shock you, it definitely is effecting our happiness and moods.

I’m not shy about saying I partner with a vegan nutrition company for a reason. A huge reason is I feel it has helped my depression leaps and bounds. And I can tell when I eat like shit, I feel like shit. I’m not a vegan, but I do know I need to eat more vegetables. That are nutrient dense and REAL RAW plant based. Plants are our life source and hold so much key biological benefits for our bodies to function. Superfoods are super for a reason. They are packed with brain energy. When you are depressed your brain isn’t firing optimally. 

Intermitent fasting. Fasting is good for our bodies. And offers a shock to the system. We need that jolt to help our bodies reset, and use the excess fat around our bellies.

A keto friendly, low on the dairy- high fat, healthy fat diet can help our brain use that to mylinate our nuertransmitters. As well as red meat sparingly for ATP uptake. Building fuel for our brains. Check out Dave Aspreys book, Super Human. He goes into the benefits of a high brain fat diet.

A whole food diet, Whole30 and Paleo are great ways to start getting into eating differently. From the earth diet. Cutting out gluten and sugar- and replacing them with real food. All need more vegetables and fiber. And we aren’t getting enough in our food sources.

Go Non- GMO and Organic to cut out toxins and harmful chemicals that are changing our cells. 

You don’t have to do all of these. These are simply suggestions on which diets you can try and see which fits best for your lifestyl, blood and body type. I myself reccommned a Paleo or Whole Food diet regularly, with intermiten fasting and more healthy fats with twice a year doing vegan/alkaline lifestyle diet for 4 to 6 weaks to clean out your system and have a healthy reset. 

7. Sleep.

Our quality of sleep is super important to prevent brain fog. Turning off the compter, phone, or TV 2 hours before bedtime. And less LED light exposure as well as actual daylight to help our circadium rhythm process is huge in our ablity to rest and recover. Oversleeping is a huge problem when depressed. And under sleeping can happen with too much stress. Make a commitment to yourself to gaurd your sleep. Get out side to aid in melatonin production and serotonin production. They go hand in hand in reseting our biological clock. And remember it’s about quality over qantitity.

8. Water.

Because our bodies are 60% water. Water. Pure water and quality water is important. We need it help celluar function and flow. Dehydration can cause fogginess. Dizziness and headaches. Which causes us to make poor decicions and you guessed it effects our moods.

9. The Outward Mindset & Service.

Choosing to see the sliver lining while taking as much action and personal responsibilty as possible is a small and courageous choice. Taking a look inside and then a look in the mirror. Facing your own demons, then to look outward.

As Jim Ferrel and the Arbringer Institute outlines in their book, The Outward Mindset. To be other-centric in selfie world. Serving and giving back then becomes away of life and second nature. An antictdote to the abyss of depression and to move out of fear.

Find a local soup kitchen this Christmas as away to serve. Give your time to a local charity you would find joy in, like a dog rescue center or a community garden. Something be more invovled in, that are in need of volunteers. Or simply look at your home and do something kind for someone right in front of you.

10. Find a larger purpose.

Your purpose in life is more than a goal. Goals help, for sure. But diving into a why deeper than yourself and to wake up knowing theres more than yourself and more change to reach for or impact to be made. Gives more than hope. It becomes desire. My family and growing businesses has helped me grow a new outlook. We want to help more people, and that has grown us closer has been a fullfilling lifestyle change.

I haven’t been cured from depression. Nor am I able to prescribe or advise. Simply I’ve decided that the depression won’t define the life I want anymore. And I hope you won’t let it define yours either.

Benefits of Miso

An introduction to Miso

What is Miso?

Miso means ‘fermented beans’ in Japanese. In Japan, people typically eat miso for breakfast, or asa gohan (朝ごはん) it is believed to stimulate digestion and energise the body.  This it wat it looks like.

It’s a semi-thick paste that’s made by fermenting cooked soybeans with a starter called a “malt.” The malt is made mostly by a bacteria called aspergillus, which is cultured on the surface of soybeans, rice, or barley grains.

The origin of miso: Where did it come from?

It is said that origin of miso dates back to ancient China. Also Japan was originally claimed miso as it’s own. So, the origins are not completely known. Two theories about origin, China and Japan are found in The history of Miso. As different dates and times from east asian records hold different stories.

A traditional ingredient in Japanese and Chinese diets, miso paste is made from fermented soybeans, grains and contains millions of beneficial bacteria. There are hundreds of different types of miso and different versions are linked with regional cuisines, identities and flavours.

The protein-rich paste is highly popular as it provides an instant flavour foundation. It adds the fifth taste, known as ‘umami’, to all sorts of dishes including soups/broths, salad dressings, vegetables, stews, glazes, and marinades. It makes a great marinade for chicken or baked salmon.

Miso is rich in essential minerals and a good source of various B vitamins, vitamins E, K and folic acid. As a fermented food, miso provides the gut with beneficial bacteria that help us to stay healthy, vibrant and happy. It’s gut healthy friendly. Good gut health is known to be linked to our overall mental and physical wellness.

Different varieties

The most common type of miso is made from only soybeans, but the variety and ratio of raw ingredients can vary. Some miso pastes are made from cultured wheat or millet or combinations of different grains and beans. The length of fermentation time can affect the flavour; ranging from sweet and mild to salty and rich. The colour is a fairly good indicator of the strength in flavour. The texture can vary too. Miso made from a wholegrain is typically saltier than that made from a hulled grain.

White Miso (Shiro)

Made from soybeans and rice and fermented for no longer than two months. Shiro (means “white” in Japanese) is light in colour and sweet to mildly salty. Shiro is a great gateway miso, very versatile and provides a bit of oomph to salad dressings or sautéed vegetables.

Yellow Miso (Shinsu)

Another mild type that is fermented for slightly longer than white miso. Yellow miso is adaptable in a wide range of recipes.

Red Miso (Aka)

If a recipe calls for dark miso, you’ll want to use an aka or red miso. Russet in colour, this type is made from a higher proportion of soybeans, is fermented for up to three years, and is saltier and deeper in flavour. Its full flavour is best used in hearty dishes like stews and tomato sauces. Use with caution – its flavour can over-power other ingredients.

Barley Miso (Mugi)

Made from barley and soybeans, mugi miso usually has a longer fermentation process than most white miso. It has a strong barley aroma, but is still mild and slightly sweet in flavour.

Different pastes based on regions of Japan.

Why eat miso?

Miso has tons of health benefits. It is a source of copper, manganese, vitamin K, protein, and zinc.

The fermentation process means that miso is rich in enzymes. Fermentation enhances the number of beneficial bacteria in the food. These bacteria are known as probiotics and are thought to help a wide range of health issues, especially for digestion, absorption and assimilation of nutrients. 

By consuming fermented foods you are adding beneficial bacteria (known as probiotics) and enzymes to your overall intestinal flora, increasing the health of your gut microbiome and digestive system and enhancing the immune system.

Additional fermented foods that are gut healthy and create a happy microbiome to try are kimchi, kombucha, natto, kefir, sauerkraut.

Studies in 1997 and 2013 have shown that beneficial bacteria synthesise vitamins in the gut, primarily vitamin K and vitamin B12, as a by-product of their metabolism.

Miso is considered to be high in salt and should be consumed with the guidelines of no more than 6g per day in mind.  

There is much research on the benefits of including soy products in the diet. Although miso is made from soy beans, the quantity consumed is quite small and unlikely to have a profound oestrogenic effect.

Soy products are widely produced from genetically modified (GM) soybeans. To make sure miso is made from organically grown, not genetically modified soy beans, make sure to read the label. The label will also indicate if the miso is gluten free. 

How to select and store

This is what Shiro Miso can look like from the shelf. Other times they are in little plastic containers.

When buying miso, choose the unpasteurised, live, enzyme-rich product that will need to be stored in the fridge. This type is loaded with beneficial microorganisms. We keep it after opening in a tuperware or something sealed to keep it fresher longer. After opening, the texture, colour and flavour may change so keep an eye on it. Some can be kept for quite a long time without any concerns or variations to quality.

Recipe suggestions

Miso Soup
Miso-marinated salmon

For more about Japanese diet, BBC Good Foods, has an article about the health benefits of a Japanese diet.


Easy Split Pea Soup

Julia Child’s Split Pea Soup so delicious. Simple with great flavor and texture. This soup is pretty legit when it comes to a homemade soup. It’s a thicker and creamer soup stock than most. And it goes really well for after a Christmas Ham and the left over ham bone. Which is great for frugal times and keeps spending on food lower, win-win. Or when living within a tight budget. It’s almost like a 2-fer. Plus it can become part of a family winter tradition for Christmas Break. With the colder months (in most parts of the world) it’s very filling and warms up the tummy while the seasons are changing.

It’s easy & simple.

It does take time to make the ham stock. Give yourself a 5 hour window for the entire soup to be made. About 30 minutes or less of prep in the morning for the stock. If you have a left over ham bone this one is great to wake up the next morning, chop up some vegetables, add the spices, put the bone in and let it simmer through out the day.

Making soups or a slow cooking meal like this on Sundays that way it can be ready after church. It’s nice to come home and relax knowing I can nap or chill before Monday and the week starts up again. Try it, though, and you’ll see that it’s worth the extra time!

Great to make like a hand made slow cook or crock-pot recipe.

These split peas lentils do not need to be soaked prior to cooking, but they should be rinsed and sorted to remove any stones that might have gotten mixed into the bag. Simmered with plenty of stock in a soup, they’ll cook down and thicken into a textured puree (without having to break out the immersion blender).

Split peas also have great nutritional benefits. They’re low in fat, packed with fiber and protein, and are a good source of several vitamins and minerals, including Vitamins A, B, and magnesium.

Julia Child’s Split Pea Soup with Ham

(Adapted from Julia Child’s recipe book, here is the link to her non-profit The Way to Cook) or you can purchase through Amazon.com, Julia Child’s: The Way to Cook

Soup Base Ingredients : Meaty Ham Bone and scraps from a ham, or 1 or more ham hocks, sometimes the extra scraps from the ham are a nice touch.

*If you don’t have a left over ham bone. You can always substitute with soup stock and add bacon. Highly reccomend a bone in stock for that flavor.

That’s what makes Pho Soup Base Stock sooooo delicious, the bone broth. Split Pea Soup can have those wonderful health benefits too. And bone broth is full of minerals which really helps with your imunne system, especially during the winter months or a high flu or cold season. The Wellness Mama Blog has this wonderful article about the Benefits of Bone Broth. I’m huge into podcasts and love listening to a variety of topics, on The Tim Ferris Show Podcast, Tim referes to the benefits of bone broth and here is a link to his suggestion and it has great information about Kettle & Fire his reccomended Bone Broth for purchase if you haven’t recent cooked a ham and are looking for bone broth for a soup base.

Soup Base Spice & Vegetable Ingredients:

3 quarts water(or chicken stock)

1 cup chopped carrots

1 cup chopped onions

1 cup chopped celery, chopped and celery leaves

An herb bouquet: 3 bay leaves, 1 teaspoon thyme, 5 cloves tied in cheesecloth

herb bouquet

Soup Base Directions:

1. Put all of the stock ingredients in a large pot and simmer, with the lid askew, for 4 hours.

2. Strain the broth and discard the vegetables and ham scraps (They have given their life for the broth. Their vege life. It’s okay to throw them away, it’s defintely not wasteful and it will clean up the soup. If you like you can try keepig it in to add more chunks texture. )

At this point you can make the soup, or you can refrigerate or freeze the stock to use later. I sometimes will use the same soup stock for pho or again for another split pea soup night.

For the soup

Use the rest of the chopped veggies from the prepping the soup stock to simmer into another bowl (usually the cooking pot where you will serve the soup from).

Split Pea Soup

Split Pea Soup Ingredients:

3 tablespoons butter

2/3 cup diced celery

1 cup diced carrots

3 tablespoons flour

2 quarts ham stock

1 ½ cups split peas

Salt and freshly ground pepper

Garnish: ½ cup diced ham sautéed in butter(or 1½ cups croutons)


1. Melt the butter in a large pot over medium heat. Add the celery, onions, and carrots and cook for about 5 minutes, stirring occasionally.

2. Add the flour, and cook, stirring, for 3 minutes.

3. Add the stock and split peas. Simmer, with the lid askew, for 45 minutes. Season to taste with salt and pepper.

4. Use an immersion blender like a viatmix or blendtech, we love our bendtech, in the pot to blend the soup. (I like to blend it so it has a little bit of chuncks and thickness to it.)

5. Serve with the sautéed ham, bacon bits for garnish and pinch of ground pepper.

Printable Recipe Below

Benefits of Split Peas

A little legume with a lot to offer

Split peas are field peas that are dried, peeled, and split in half for cooking. Peas are a fiber rich resistant starch, to read more about the benefits of peas in a healthy diet check out Myfooddiary.com: What is a resistent starch? This artice is a real quick read and explains the simple benefits also click on the soluble and insoluble link about the different fiber. Two simple reads about how we process healthy fibers and the simple benefits of peas in our diet.

These split peas lentils do not need to be soaked prior to cooking, but they should be rinsed and sorted to remove any stones that might have gotten mixed into the bag. Simmered with plenty of stock in a soup, they’ll cook down and thicken into a textured puree (without having to break out the immersion blender).

Split peas also have great nutritional benefits. They’re low in fat, packed with fiber and protein, and are a good source of several vitamins and minerals, including Vitamins A, B, and magnesium.

Like other legumes, split peas are pulses, which I had no idea there was more classification of legumes–which are packed with healthy vitamins and minerals. And can help reduce early onset chronic diseases, like heart disease and certain types of cancer. Pulses also support healthy weight loss, because their fiber content helps you feel fuller faster.

Split peas in particular are a great source of fiber and help manage your blood sugar (1) levels. A single cup of split peas provides 65 percent of your daily fiber needs. They’re also a great source of protein, offering 16 grams(2)in that same cup —  and only 231 calories.

Tiny Legumes Packed with Goodness

Care2.com has 6 recipes and the benefits of split pea legugmes. Below are amazing nutrtional values from care2.com, in the this article the follow daily intake of just ONE cup of split peas in our diet, which is pretty awesome for a tiny little legume:

12 percent of your daily vitamin K

25 percent of your thiamin

32 percent of your daily folate requirements.

Vitamin K is an important vitamin for supporting heart and bone health. Additionally, the thiamin and high fiber content found in split peas helps manage blood sugar. Thiamin supports heart and brain health (3), as does folate.

Split peas are also mineral rich. A serving contains:

14 percent of your iron

18 percent of your magnesium

19 percent of your phosphorus

20 percent of your potassium

13 percent of your zinc

39 percent of your manganese


1. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=56h

2. https://nutritiondata.self.com/facts/legumes-and-legume-products/4354/2

3. https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/h

Ingredients: Organic Pea Protein, Organic Brown Rice Protein, Organic Pumpkin Protein, Organic Cocoa Powder, Organic Sunflower Oil Powder, Organic Acacia Gum, Organic Guar Gum, Organic Moringa Leaf, Organic Monk Fruit Extract, Organic Acerola Cherry Extract, Organic Chocolate Flavor, Organic Maca Root, Pink Himalayan Salt, Organic Eleuthero Root, Cordy-Gen® Organic Cordyceps sinensis Mushroom, Organic Chaga Mushroom, Organic Rhodiola rosea Extract, DigeZyme® Digestive Enzyme Blend (Amylase, Protease, Cellulase, Lactase, Lipase), Lactospore® (Bacillus coagulans), Organic Turmeric Powder, Organic  Vanilla Flavor, Organic Agaricus Mushroom, Natural Caramel Flavor, Organic Black Pepper.

Super Amino 23 is pre-digested 100% vegetarian protein that has been featured in the Physician`s Desk Reference. It is comprised of free crystalline amino acids that are rapidly absorbed into the bloodstream in 23 minutes. Super Amino 23 is 100% free from soy, dairy, sugar and additives. It aids in normalizing protein synthesis, assists with the stabilization or recovery of muscle strength, endurance, and volume, helps keep body tissues firm, and helps minimize body fat. For fitness goals, add it to a healthy diet along with Power Shake.

To offer authentic evidence based, products or best practices for health, healing, fitness and opportunities. I want to help as many people as possible. With my own experience with so many pharmacuetcals. It became more of band-aid than an actual solution for my well-being. Going towards food, nutrition & better daily habits of exercise I’ve been able to take back my health, find more purpose & live a more fullfilled life.

It started with listening to my body & basic bio-chemistry. What am I allowing into my body, mind and spirit? What can I do to change. Is all the medical intervention necessary? Being still and listening from within. Asking questions. Lead me to seeking alternative health and more truth. Hopefully you take the time to ask yourself important questions and how to make changes. Start somewhere, start with your why.

Pho-Real? Delish Pho Dish.

Pho… soooo good. Yum. This is one of our favorite dishes. Chewy and I love to eat and enjoy our time with friends while eating. It’s something we really love doing together and are looking for ways to make healthier options at home that we would enjoy.

LOVE to EAT? GOOOOOOD. Chewy and met while making sushi in college. He wanted to learn how to make some sushi and I happned to know how ot make it. We both enjoy cooking together and ENJOY all the new things we’ve ventured. Some …meh, not so great. But then when you get it just right…. MMMMMMMMMMM yeah!!!! Delish. Melt in your mouth goodness people!

This PHO recipe is one of them. We’ve made Pho over the past 3 or 4 years and tried lots of variations. A lot of which were hit or misses. This one was WA-LA! GOOD. This easy and delicious Vietnamese Pho Soup Recipe can be made with chicken, pork or beef and is packed full of chewy Asian noodles, flavorful herbs and garnished with fresh lime and chili sauce. What we love about Pho is its a great homemade recipe for colds, getting in bone broth and the minerals from bone broth, As well as keeping you hydrated. Not everyone would agree with this but pho has garlic & ginger which are part of a healthy diet to improove a healthy immune system, and of course certain vegetables.

What is pho?

This is PHO.

Pho is a homemade broth-based soup with noodles and meat.  You may use beef, pork or chicken broth.  Typically it is garnished with fresh herbs when serving such as mint, cilantro, culantro, bean sprouts, scallions and juice from a fresh lime.  Most people will add sauces to their Pho such as chili sauce, chili oil, vinegar, hoisin sauce and any other favorite Asian sauce.

Northern Vietnamese Pho will have green onions, or scallions, and garnished with only vinegar.  Southern Vietnamese Pho is what is common in the U.S. I think it’s great to try different house Pho soup. Each family has a different house blend. That’s why in America depending on the restaurant and family style, there may be differen Pho houses you prefer.

Did you Know?

Pho soup is a historical blend of three cultures: Vietnamese, Chinese and French. I did not know that until I did some research. Fascinating.

It is inspired by a soup the Chinese were making in Vietnam around 1910.  It was the French however that brought beef to Vietnam.

Is pho healthy?

Yes!  It is relatively low in calories, high in protein and vitamin C, low in fat and has lots of minerals.  Pho soup is good for you. This is great for when you have a sore throat or the weather is changing.

How to make pho

Essentially make the broth, assemble the ingredients and garnish.

There are two different ways to make the broth using these different methods:

1.Boil the bones rapidly for 10 minutes then drain off the liquid, discard and add more water before continuing with the broth.  This method is helpful for decreasing the amount of scum that is formed.

2. Bake the bones first for 30 minutes, then put them in a pot, cover with water and continue with your broth.  This method is my favorite.  No scum has formed for me using this method.

If scum does happen to form, skim off using a fine mesh ladle.

Both methods decrease the amount of fat in the broth significantly.  The bone marrow contains a lot of fat and both of these methods cooks off the fat before the real broth process starts.

The broth takes a long time but is super easy.  After three hours, all of the flavor is extracted so the broth basically cooks up in 3 hours.  It is mostly hands off, that is the easy part.

If you are making chicken Pho, use chicken bones and if you are making beef Pho, use beef bones.  Or, you could go rogue like I did and use a left over ham bone from a cooked ham or split pea soup. RECYCLE YEAH!!!! The ham bone made a really good broth we were both suprised because we have made it mostly with beef bone before.

With the bones and water in the pot, add 2 onions quartered and your whole spices.  You can use ground spices but it’s going to make your broth a muddy color instead of the clear broth you will want. OR you can wrap it in cheese cloth and let the spices flavor the soup. From this recipe I also added in carrots and celery to cook with the broth. A little variation.

After 3 hours of boiling and the spices have given their spice life for the soup. You can disgaurd. SEE the YUMMY PHO BROTH?!?!?!

Drain the broth into another pan, throw away the solids and bring the broth to a simmer.  Meanwhile cook your noodles, slice you meat thin and plate up your bowls.  First put the noodles in, then the meat and then pour the hot broth on top of the meat. If sliced thin enough, the hot broth perfectly cooks the meat.  Garnish as desired and ENJOY!!!!

How do you eat?

Traditionally with chopsticks or hashi in Japanese and a soup spoon, but that doesn’t always work with kids so a fork and spoon is lovely. Grateful my son loves Pho, which makes it a family fav.

THE GARNISHES MAKE THE DISH…. basil, fresh lime, hoison sauce, siracha, bean sprouts, jalapeno peppers. Yum. Of course it’s on preference for how spicy you like it.

Sriacha, Hoison & Thai Chili Sauce

To get started you will need….



2 lbs Beef knuckles/leg bones

2 lb Pork


5 cups Bean sprouts

2 bunches Cilantro

1 tbsp Corriander, seeds

4 inches Ginger, fresh

2 bunches Green onions

5 Limes

2 Onions


1/4 cup Fish sauce

1 Hoisin sauce

1 Sriracha or favorite chili sauce

Pasta & Grains: Noodles

1 package Noodles, Asian

Baking & Spices

1 Cardamom, Black

2 Cinnamon sticks

6 Cloves

1 tbsp Fennel seeds

1 1/2 tbsp Salt

6 Star anise

1 tbsp Sugar


16 cups Water

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Additional Nutritional Facts. Each 1 1/2 cups of pho with chicken has 6 grams of fat, 58 g of carbohydrates, 44 g of protein, 1,200 milligrams of sodium and 4 g of fiber. Each serving of pho with beef has 6 g of fat, 51 g of carbohydrates, 24 g of protein, 384 mg of sodium and 2 g of fiber.

Unfortunately PHO is NOT a KETO Friendly diet… It’s full of carbs. Yet it is much lighter… here is a site that has a KETO FRIENDLY PHO Recipe with lots of keto based tips.

Benefits of PHO: All about the BROTH

As much as we love those chewy rice noodles… and I heart chewy foods & Chewy. Win-win. With tender bites of meat, Vietnamese pho is really all about the broth. The broth is boss yo. Have you ever been to Pho for the first time, then ventured out to a new Pho Restaurant and was like what the Pho? That’s not Pho!!!! CAUSE IT’A ALL ABOUT THE BROTH, NOT NOODLES. True pho broth is a long-simmered affair, combining chicken or beef bones (or both!) with aromatics like onions and ginger to make a deeply rich, deeply savory broth. Personal preference is a lighter less heavey broth for flavor with fresh lime. The lime and citrus flavor really bring it home. Let’s look at what is healthy about this PHO craze.

Typically what’s in the base are the following:


fresh ginger

whole cinnamon sticks

star anise

whole cloves

whole coriander seeds

beef bone, or pork bone, or chicken bone

 fish sauce



Onions have been used as food for thousands of years; in ancient Egypt, they were worshiped and used in burial rituals. Incorporating onions into a diet is very simple, with a versatile range of ways they can be prepared and cooked in regular foods.

Onions are nutrient-dense, meaning they’re low in calories but high in vitamins and minerals. Onions have been linked to Heart Health, loaded with antioxidants and contain cancer-fighting compounds that can fight free radicals naturally. They also help control blood sugar. They have been linked to bone density, gut health and part of a healthy immune system. The HealthLine has this amazing article about onions, which support these healthy benefits and more sources of why these small and smelly flavorful vegetables make food delish and are packed with real nutrition.


Ginger hails from southern parts of the ancient China. From there, it spread to India, Maluku Islands (so-called Spice Islands), rest of the Asia and West Africa. The name “ginger” came a long way, but its root is in Sanskrit word “srngaveram” which means “horn body” and describes its root. While it grows, it has white and pink buds which bloom into yellow flowers. When the stalk withers, the rhizome is harvested and immediately scalded (which kills it) to prevent sprouting

In India, Ayurvedic practitioners prescribe ginger as a powerful digestive aid since it fuels digestive fire, whets the appetite, and clears the body’s micro-circulatory channels. Ginger is also used in Ayurveda as a remedy for joint pain, nausea and motion sickness.


Native to Ceylon (Sri Lanka), true cinnamon, Cinnamomum zeylanicum, dates back in Chinese writings to 2800 B.C. and is still known as kwai in the Cantonese language today. Its botanical name derives from the Hebraic and Arabic term amomon, meaning fragrant spice plant. Ancient Egyptians used cinnamon in their embalming process. From their word for cannon, Italians called it canella, meaning “little tube,” which aptly describes cinnamon sticks.

Why do people use cinnamon? Besides that it tastes amazing and reminds us of Fall and Thanksgiving? It’s a natural way to that may help with yeast infections, blood sugar, diabetes, cholestoral and antioxidants. It can cause problems with for people with liver diseases, check out WebMD’s artcle on more of the potential benefits of cinnamon. To learn 30 more references on this amazing and powerful spice to dive into why this wonderful holiday spice is our fav and why it helps this bone broth createa powerful nutritional soup.

Star Anise

Native to China and Vietnam , today the star anise tree is mainly grown in China, and Japan although it is also cultivated in Laos, the Philippines, Indonesia and Jamaica.  In China, apart from its use in cooking, Mandarins used to chewed the whole dried fruit  as a breath freshener  and it was also used for other medicinal purposes such as in the treatment of colic, flatulence and nausea.

This tiny little 6 pointed star shaped has amazing nutritional benefits. The iron rich spice helps with skin, sleep, cirrculation, hormones, digestion, immune system. It really is more than it’s unique and cute shape.


The various benefits provided by cloves lead to a healthier lifestyle highlighted by youthfulness and vitality. It’s beneficial for problems such as inflammation and indigestion which makes it a household staple that every kitchen cabinet should hold.

Like the history of many spices, the Chinese were said to use them as far back as 226 BC.  This spice was one of the first to be traded and evidence of cloves have been found in vessels dating as far back as 1721 BC. Native to the Malucca Islands, as many spices are, cloves were once a treasured commodity prized by the Ancient Romans.

This spice gets its name from the French word “clou” which means nail, as many have remarked on how much cloves look like nails. The clove is the dried flower bud of an evergreen tree. The essential oil is said to have many medicinal properties. Most interestingly, cloves have long been used to aid in dentistry as they have local anesthetic properties. Along with oral health, it may help with strengthening immunity, head aches, stress, skin care– the benefits of clove.


This spice was apparently first sown as a spice crop in the Anatolian region of present-day Turkey and spread to the Levant, Egypt, Armenia, southeastern Europe, and southern Russia early on. It is specifically named and described as a medicinal plant in an Egyptian papyrus dating from 2500 to 1550 BCE. It was also listed with just a handful of other spices for stews in some of the earliest surviving recipes, inscribed in Akkadian script on clay tablets found in Mesopotamia. 

Studies have shown that the stems, leaves, seeds, essential oil, and roots of this plant all possess healing capabilities and can help in the treatment of digestive problems, joint pain, coughs, bronchitis, inflammation, rheumatism, and other common complaints.

Bone Benefits

In Chinese medicine, whose origins date back over 2,500 years, bone broth is used to support digestive health, as a blood builder, and to strengthen the kidneys. In 12th century Egypt, physician Moses Maimonides was known to prescribe chicken soup as a medicinal remedy for colds and asthma.

Bone broth may contain omega-3 and essential nutrition rich minerals, like zinc, iron, maganese, sellenium. It has benefits for reducing inflamation, helping with joint health, and even brain and sleep health.

Fish Sauce

Like Asian fish sauces, the Roman version was made by layering fish and salt until it ferments. Dr. Joe Marcola talks about the fermanation process and how the benefits of fish sauce. There are versions made with whole fish, and some with just the blood and guts. The more common use garum as a common term for all ancient fish sauces.

In early Roman times, Italian archaeologist Claudio Giardino studies the early roots of garum, the Roman version of fish sauce. He cites mention of garum in Roman literature from the 3rd and 4th century B.C.,and some origins trace back to Pompeii.

Used in Thailand as nam pla and Myanmar as ngan bya yay, as well as Laos, Cambodia, and the Philippines under other local names and variations, one thing is certain regardless of preference: fish sauce plays a crucial role in flavouring food in Southeast Asia.

Benefits of fish sauce include a natural iodine.


The origin of carrots can be tracked to dry and hot lands of Iran and Afghanistan. Earliest evidence of its use there was dated to 3000 BC. From there, carrot seeds were picked, carried and sold to Arabian, African and Asian lands. Carrots immediately from there started crossbreeding and creating new types of this famous root. Even in those ancient times, many colors of carrots were present and used – black, white, red and purple. Ancient Egypt, there where numerous carrots were placed in the tombs of dead Pharaohs and the drawings of the carrot harvest and processing can be found in numerous hieroglyph paintings. The most popular color of carrots that was cultivated in Egypt was purple, and it was used not only for eating but also for medicine.

Carrots are packed with vitamins. have fiber, water, and many viatamin A, B6, K1, Potassium and Biotin. Mostly they offer caratenoids. Not everyone’s body can process that. This is an option depending on your body.

The Purpose of this Blog and Part of My Mission:

To offer authentic evidence based, products or best practices for health, healing, fitness and opportunities. I want to help as many people as possible. With my own experience with so many pharmacuetcals. It became more of band-aid than an actual solution for my well-being. Going towards food, nutrition & better daily habits of exercise I’ve been able to take back my health, find more purpose & live a more fullfilled life.

It started with listening to my body & basic bio-chemistry. What am I allowing into my body, mind and spirit? What can I do to change. Is all the medical intervention necessary? Being still and listening from within. Asking questions. Lead me to seeking alternative health and more truth. Hopefully you take the time to ask yourself important questions and how to make changes. Start somewhere, start with your why.

First Transformation circa 2015- Going Vegan

Prior to Kaemon being born, I gained substantial weight. Most of my life I was around 120-125lbs, in high school with all the athletics I was about 115lb max. That was were I rested–if you could call it that. It was more of inbetween sports practices and programs, lifting and strength conditioning.

After being on different types of anti-depressants, mood stabilzers, and anxiety medications–one combo caused heavy eating. Being a foodie and growing up with a family who loves to eat I ate. After 3 months on this new medication I gained 60lbs. And it was one of the side effects. Along with my own like love for food. Being an ahtlete most of my life I could literlly eat anything and all the time because of how much I worked out. So that transition was horribly life changing. It also caused my cholestoral at the age of 25 to be upwards of 350. YIKES. Stroke central. It messed with my thyroid and caused me to be pre-diabetic. It really took a toll on my health. I couldn’t even bend and squat to my knees. It hurt.

As an athlete–it’s pretty devastating & I felt embarrassed and ashamed.

Being pregnant with Kaemon was an amazing experience for me. A lot of medical doctors suggested I never have kids. And with those medications I would never have kids. They are increddilby toxic. It was like a small miracle. When that happend I just remember never feeling as beautiful in my life, as I felt being pregnant. It was like just a little window for me to feel very loved by my creator and have this divine unspoken connection.

Post Natal– I was really struggling with all the things a new mom struggles with and there were so many ways for care. And so much pressure from family, doctors and my spouse to just get stable. I really wanted to nurse and breastfeed. As a mother it’s a terribly sad and mortifying feeling not to have that opporunity. And feel like you don’t get to have that choice for fear of what everyone else is fearing…relapse into depression. And most people just say, “swallow your pride and take the pills.” And it hurt to the core of my being to make that choice. One I didn’t fully believe in, and hoping it was the right decision evene when I felt compeltely conflicted inside. I think the meds helped to a point. And I felt very detatche from my son. Cause it made everyone else more comfortable. That’s how bad the depression would get. Which to their credit was much better than the alternative. It really hurt me. And at that point I realized my life wasn’t my own it was, in my mind, to stay “normal” for everyone else’s sake.

When we moved to Florida for Bryan to start chiropractic school a lot had changed

I started running again. Ran a 10-mile Turkey run. All 175 bls. Pounding the pavement. Pushing our son in a stroller. My knees hurt terribly. And after 3 to 4 months of training. I maybe lost 15lbes. Started playing rec soccer for the city. Meal prepping and working out at the Y to stay busy. Play dates for K, swimming, beach, really anything active. The medications made me HOT. Like super sweaty. Coming from Washington to Florida– well it was alreay HOT.

After a year and a half of running, soccer, the y, the pool. Nothing changed. Weighing 165lbs.

Realizing that Chewy was going on all this new adventures of health and holistic wellness. Which I totally believed in. I was the one that invited him to go to a chiropractor in 2009 and we loved it. Was looking for something more. Started going back to school online as a WebDesigner. And the stress of that while he started his board exams were so intesnse. I was working part time, in school full time, he was in school full time with exams. Kaemon was now in day care to help the time crunch and I realized. None of this matters if my health is suffering. It was after my family doctor said I was pre-diabetic it really hit home. I’m 28 and I have the health of an elder person. Definatly takes a moment to digest, no pun intended. With a 3 year old, how was I supposed to take care of him in this state?

Looking for a simple solution to cooking, learn more here?

It started with a decision to make a change.

December 2014 vs. July of 2015
13 lbs. More importantly
From a size 12/10 to a 4/2

That’s when I went on an a whole food and vegan diet. Eating only beans and greens. Literally for 6 weeks. In that time I lost 13lbs. Now that doesnt seem like a lot. The picture show the size difference. That’s from December in 2014 at Univeresal Studios to July of 2015 in Paris. I started the diet around Mothers Day in May as I was working for a flower shop and delivering flowers all over town with Kaemon in the back seat. It was a lot of fiber. Definetly suggest a digestive enzyme for that part. Made a huge difference. It was so revelatory how much nutrition and what we eat truly is key. I stopped the full vegan diet and continued to lose weight. It’s like it reset all my internal organs. 6 months later I did blood work and was happy to see that my cholestoral was within normal, I wasn’t pre-diabetic, my thyroid though still a litte under wasn’t in need of medications. It was a testament to what we eat on a biochemical level.

September 2015 in Seattle, Washington with my sista. We were there for my older brother’s wedding, went up to Ballard for some tea, photography and some girl time.

This is where my passion for nutrtion comes from. This why I partner with vegan nutrition… it’s cause it saved my life.

And the future of how I take care of myself. As a mom we often are last. I still struggle with mom-and self-care balance. It’s getting better all the time. What happened now is as Chewy started his chiropractice business. We found we couldn’t keep up with our nutrition as well and meal prepping. Especially with being pregnant with Izla and now another little girl due on May 17th.

When Purium was introduced to me I knew it was right for me with all my heart, as a way to provide real raw food, it’s dehydrated organic grown, non-gmo superfoods, that would give us real help with reducting inflamation, keeping extra unwanted weight off, and keeping our guts happy. As Chewy researched more of the products, we realized it was everything he learned in chiropractic school in biochemistry. That it was the organic food, that food, the colors of the rainmow, and diet was the best medicine. It aligned with our core values on nutrition in a functtional way.

The opportunity to grow has created a community to connect with who love hard and care deeply about the food quality and life of our world. Grateful for that opportunity to partner and with people who really care about what we eat. The beauty of it, is that it works hand in hand with Chiropractic nutrition, mindset and holistic health. If you are interested, the 40-day nutrition is equivalent in the vegan diet I did in 2015. I reccomend it because it works better for working hours, working moms and mom’s on the go. To learn more click, here and recieve $50 off your first order.

Learn more about a 40-day Organic Superfood Cleanse-How they are grown from the Positive Head Podcast host Brandon Beachum.

Free $50 Gift Card Code: bandacall

The Purpose of this Blog and Part of My Mission:

To offer authentic evidence based, products or best practices for health, healing, fitness and opportunities. I want to help as many people as possible. With my own experience with so many pharmacuetcals. It became more of band-aid than an actual solution for my well-being. Going towards food, nutrition & better daily habits of exercise I’ve been able to take back my health, find more purpose & live a more fullfilled life.

It started with listening to my body & basic bio-chemistry. What am I allowing into my body, mind and spirit? What can I do to change. Is all the medical intervention necessary? Being still and listening from within. Asking questions. Lead me to seeking alternative health and more truth. Hopefully you take the time to ask yourself important questions and how to make changes. Start somewhere, start with your why.

What’s great about Organics and Having a master formulator who has 25-years of organinc farming experience is now being able to offer CBD and the amazing health benefits of CBD to our clients at the office and to the community we serve. It’s all about how things are grown esepcially with Hemp oil and CBD. There are so many poping up. Love that we can stand behind years of organic, non-gmo nutrition.

To learn more about CBD click here.

Benefits of Fiber

Types of Fiber

Fiber is so important. In my early twenties I knew that it was important. Most the time fiberlax or a laxative was what most people would suggest. Yet after learning about all the chemicals in off the shelf laxative’s I realized that this wasn’t what I really wanted to put in my body. As I grew into motherhood and startred to understand that our bodies change quite a bit after children or in our 30’s. Growing up I didn’t realize how differently we ate at home. We always had oranges and apples in our house. And our snack food were goldfish or icecream. Rarely did my mother bake. So those smells of muffins, pasterys, or homemade cookies or Georgia Mud Pie and deserts like that weren’t really around. Recently I’ve been looking up more ways to have more fiber in our diet as getting older it really effects my tummy. This article from MyFoodDiary.com really breaks down the differences between soluble fiber and insoluble fiber. Highly reccomend reading and review as it has suggested intake and more in depth about who it effect weightloss.

Different Sources of Fiber

Sources of Soluble Fiber: Oat bran, barley, nuts, lentils, beans, peas, apples, pears, and citrus fruits.

Sources of insoluble fiber: Wheat bran, brown rice, broccoli, cabbage, dark leafy greens, and raisins.

Fiber and Weight Loss

High-fiber foods have been associated with improved weight loss. Fiber intake is linked to losing the pesky LOW BELLY FAT. Wow, who doesn’t want to shed those love handles? Besides the obvious physical benefits of fitness, there are also really great health benefits to a healthy gut. Not only is soluble fiber a good PROBIOTIC source, it can reduce risk of colon cancer, it can also reduce risk of diabeties– to learn more about those wonderful health benefits, HealthLine.com has a great article about how fiber and belly fat plays a key role in healthy gut bacteria with many sources to back those claims.

Many high-fiber foods, such as fruits and vegetables, are also low in calories. Additionally, high-fiber foods may keep you feeling full longer to prevent high-calorie snacking between meals. Which is why most healthy concious individuals eat the colors of the rainbow or whole foods as much as possible. It’s far from food snobbery, more like how we ought to eat, in several cases a family member, like a child or spouse, has a food restricted diet related to a disease or some genetic tendancy that really makes them more health concious. Which is far from snobbery, it’s a pretty health concern. Wonderfully enough there are more options to help today than ever before. Its about getting back to the root, going organic to ensure no harmful pesticides and chemicals are in our food sources. Getting back to eating local or all organic real whole food.


University of Clemson




Options for Daily Fiber

Biome Medic and Daily Fiber Blend combine forces to gently cleanse and remove glyphosate (labeled as a carcinogenic herbicide in the State of California in 2017 and once by the World Health Organization back in 2015) and other toxins in your gut.

Gently but efficiently helps improve peristaltic action

Reduces constipation

Enhances deep cleansing


Bio-Medic Ingredients: PrebioSure™ Digestive Wheat Germ Extract, Chicory Root Fiber Extract, HumicSure™ Fulvic & Humic acid blend, Lactospore® 

Bio-Medic Other Ingredients: Cellulose capsule Lactospore® is a registered trademark of Sabinsa Corp. 

Fruit Trial Report

Press Release

Detox Project Certification Press Release

Daily Fiber Blend

Daily Fiber Blend: Key ingredient, “Rice Bran Fiber,” safely and naturally increases adiponectin (the “skinny hormone”) – helping your body burn fat. The gluten-free, high-quality fiber sources and delicious all-natural caramel apple flavor formula raises the bar on what a fiber product can be.

Ingredients: Organic Flax Seed, Organic Rice Bran Fiber, Organic Whole Grain Oat Flour, Organic Grain Blend (containing: Organic Millet, Organic Amaranth, Organic Buckwheat, Organic Quinoa, Organic Chia), Organic Guar Gum, Organic Agave Inulin, Organic Fennel Seed, Organic Black Walnut Hull, Organic Lo Han Berry Extract (Monk Fruit). 

Rice Bran Solubles are the most potent, nutrient-rich part of rice. They are amazing plant complexes that contain a wide variety of nutrients not found in other foods. This has a light, nutty, buttery flavor that is the perfect complement to any green drink or protein shake.

Ingredients: Organic Soluble Rice Bran

The Purpose of this Blog and Part of My Mission:

To offer authentic evidence based, products or best practices for health, healing, fitness and opportunities. I want to help as many people as possible. With my own experience with so many pharmacuetcals. It became more of band-aid than an actual solution for my well-being. Going towards food, nutrition & better daily habits of exercise I’ve been able to take back my health, find more purpose & live a more fullfilled life.

It started with listening to my body & basic bio-chemistry. What am I allowing into my body, mind and spirit? What can I do to change. Is all the medical intervention necessary? Being still and listening from within. Asking questions. Lead me to seeking alternative health and more truth. Hopefully you take the time to ask yourself important questions and how to make changes. Start somewhere, start with your why.

Pakistani Kima Recipe

Found this recipe about 5 years ago, and it’s quickly a family favorite. When we first moved to Florida. We were starting to eat a more Paleo Friendly Diet. He was training for a half Iron Man Triatholon and we were wanting something filling and nutritious. We were looking into Paleo/Whole Food recipes that would fit our budget and be EASY!!! This is a hearty meat-loving-whole-food meal. This meal is packed with tumeric, cinnamon, curry and more wonderful spices that help our bodies grow and heal naturally. The benefits of tumeric are astounding, in my other article the Benefits of Tumeric you can find additional scientific based evidence on what those benefits are.


1 large onion

4 TBSP butter (or coconut oil)

1 lb ground beef (or venison, buffalo, etc.)

1 TBSP curry powder

1 tsp salt

1 tsp black pepper

1 tsp garlic powder

1 tsp cinnamon

1 tsp ground ginger

1 tsp turmeric

3 medium sweet potatoes

15 oz can of tomatoes (diced)

1 lb green beans (fresh or frozen)


Dice the onion.

In a large skillet, melt the butter or coconut oil and add diced onion. 

Cook three minutes or until starting to become translucent.

Add the ground beef, curry powder, salt, pepper, garlic powder, cinnamon, ginger, and turmeric and cook until the meat is browned. 

While the meat is cooking, peel and dice the sweet potatoes into small pieces and set aside.

Once meat is cooked, drain and add the diced tomatoes, sweet potatoes, and green beans.

Cover and simmer 20 minutes or until the sweet potatoes have softened. Check after ten minutes and add a couple tablespoons of water or chicken broth if needed.

Serve warm and enjoy!

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