What's All the Hype About Eating Locally Grown Food?


I’m sure by now you’ve heard or read that it’s good to “eat local” and shop at your neighborhood green market.

  • What are the benefits of eating local compared to eating food that’s been transported long distances, sometimes all the way across the country?
  • Where can you find the best and freshest locally grown foods?
  • Are there benefits to the environment if you and your family eat locally grown produce?

As it turns out, there are a lot of great reasons to eat locally grown foods. 

  1. Locally grown food is fresher than food that has been trucked or flown to your town from far away places. When I buy lettuce at the local Green market, it was just picked the day before my purchase and stays fresh in the refrigerator for up to two weeks. That would never happen when buying lettuce in any grocery store, no matter how organic or fancy that store is.
  2. There is something satisfying about visiting the farm where the food you’re eating was grown. Eating locally grown food creates a sense of community. I’ve actually gotten to know some of the farmers growing the food that my family and I eat. Sharing conversation at the Green market each week with local growers has created bonds and friendships with my food producers that I never would have had shopping in a conventional grocery store.
  3. The taste of freshly picked, locally grown food is delicious! The farm to table experience in your own kitchen can’t compare with food that’s been trucked or flown long-distances then sits on grocery store shelves for days before you buy it.  When it comes to the taste of fruits and vegetables, freshness matters.
  4. An often over looked advantage of eating locally produced foods is variety. The growers who sell at farmers markets often, supply local, farm to table restaurants want fresh, unique, organic foods. Specialty and gourmet restaurants demand high-quality unique ingredients. This leads to the cultivation of a greater variety of foods, some of these known as heirloom varieties of fruits and vegetables. Foods that many Americans haven’t had access to since our great grandparent’s day.
  5. A big carbon footprint is left behind every time food is shipped thousands of miles.  Taking the extra time to look for farmers who grow or source their products using sustainable and organic growing practices minimizes the environmental impact your food is having on the earth.

Hopefully, this has answered some of your questions about the benefits of “eating local”. I hope it’s inspired you to give your local green market a try. Drop me a line and let me know about some of the benefits you’ve experienced buying and eating foods grown in your area.

In Good Health,

Pineapple Tomato Salsa

This pineapple tomato salsa is sure the be a hit at your next party!
Surprise your family and friends with a new twist on an old favorite party food.  Pineapple and tomatoes compliment each other perfectly, while ginger and jalapeno provide a kick to keep everyone coming back for more.   

2 Cups diced fresh pineapple
4 medium tomatoes chopped
2 cloves garlic, minced
1/4 cup red onion, finely diced
1 jalapeno pepper, minced
1 lime, juiced
1 1/2 teaspoons grated ginger
1/2 teaspoon salt

Combine all of the above ingredients, tossing lightly and serve with chips.  Pineapple tomato salsa is also great as a topping on chicken or fish.
fish with pineapple salsa








Your Highway to Health, Reversing Autoimmune Conditions Naturally

Highway to health 

Are you or someone you love experiencing an autoimmune condition or suffering from gastrointestinal distress of any kind? Not too long ago, I was in the same situation.  The diagnosis of an autoimmune thyroid condition left me puzzled and wondering what could possibly be the cause of an over active thyroid gland? I ate healthy, exercised, didn’t smoke or drink alcohol and was considered a health nut by anyone who knew me. I started digging for answers and was amazed by what I uncovered. Read on to find out about one of the key components I used to help reverse hyperthyroidism naturally!

A growing body of evidence is showing that the digestive tract or “gut” is at the core of human immunity. When the human gut is out of balance it’s considered to be in a state of “dysbiosis”.  Once a person’s gut is in a state of dysbiosis the good bacteria are out of balance with the bad or pathogenic bacteria causing a “leaky gut”.  Most people with autoimmune conditions, like hyperthyroidism and rheumatoid arthritis have a leaky gut.

What are some of the causes of a leaky gut that is out of balance?

  • Antibiotics, taken intentionally by prescription and antibiotics fed to livestock that we eat
  • NSAIDs (pain medications like Ibuprofen)
  • Prescription pain medications & steroid medications
  • Gastrointestinal infections
  • Alcohol
  • GMO’s (Genetically modified foods)
  • Parasitic infections & bacterial infections
  • Eating processed foods
  • Gluten containing foods such as wheat (bread, pastas, cookies, cakes, etc.)
  • Pesticides sprayed on foods that we eat
  • Eating too many refined, sugary foods (soft drinks, cookies, cake, candy, donuts, ice cream)

What can you do to fix a leaky gut and restore health and immunity naturally?  The best place to start is by eating whole food, as close to its natural state as possible. If your great grandparents ate it, then it’s probably good for you today. Remember that once upon a time, all food was organic. Leafy greens are especially important to eat every day. The fibers in leafy green veggies nourish the good gut bacteria. An easy way to incorporate more leafy greens into every day meals is by making smoothies. I have a green smoothie for breakfast every day. Check out this  past Know How 2 Nourish blog post for my favorite green smoothie recipe.

Taking the functional food, bovine colostrum along with with a good probiotic, every day is one of the cornerstones of healing a leaky gut.  Bovine colostrum is a universal colostrum donor to all mammals and is like a magic bullet for gut health. It contains growth factors and hormones to help repair the delicate intestinal lining, restoring gut integrity. Once gut integrity is resorted, the immune system will have the chance to heal, returning the body to a state of balance and normalized immune function . As an added benefit, colostrum has been proven to increase lean body mass after workouts! Body Boost is the brand of colostrum that I use.  The benefits of colostrum are too numerous to mention here, so I encourage you to do your own research.  You’re going to be amazed at what you find!

Improving the integrity of your gut lining, by focusing on eating whole, nutrient dense foods and incorporating bovine colostrum into your daily routine is a key component of restoring and maintaining proper immune system function.  Once your immune system is working properly, autoimmune conditions have a much better chance of going into remission. I’m thrilled that my thyroid hormones are completely back within the normal range and a big part of the credit goes to colostrum and probiotics!

Until Next Time,


1. The effects of bovine colostrum supplementation on body composition and exercise performance in active men and women. Antonio J, et. al, University of Delaware, Sports Science Laboratory, Newark, Delaware 19176, USA; Nutrition. 2001 Mar;17(3):243-7
2. Playford RJ, Macdonald CE, Calnn DP, Floyd DN, Podas T, Johnson W, Wicks AC, Bashir O, and Marchbank T; Co-administration of the health food supplement, bovine colostrum reduces the acute nonsteroidal anti-inflammatory drug induced increase in intestinal permeability; Department of Gastroenterology, Imperial College School of Medicine, Hammersmith, Du Cane Road, London W112 ONN Department of Gastroenterology Leicester General Hospital and SHS International Ltd. Clinical Science (2001) 100, 627–633; The Biochemical Society and The Medical Research Society.
3. Carver JD, Barness LA. Trophic factors for the gastrointestinal tract. Clinical Perinatology, 23(2):265–-285 (1996).
4. Playford RJ, Woodman AC, Clark P, Watanapa P, Vesey D, Deprez PH, Williamson RC, Calam J.
Effect of luminal growth factor preservation on intestinal growth. Lancet, 341(8849):843–848 (1993).
5.Playford RJ, Floyd DN, Macdonald CE, et al. Bovine colostrum is a health food supplement which
prevents NSAID induced gut damage. Gut, 44:653–658 (1999)



Mindful Eating


Let’s face, it  we all eat on impulse from time to time.  It’s helpful to recognize possible triggers to mindless overeating and stay on track with a healthy eating plan. Here are 10 takeaways to help practice mindful eating and walk away from temptations.

  1. Think about why you are eating. Are you eating because you have an empty stomach or physical hunger? Do you WANT to eat to soothe emotions such as boredom, loneliness, stress, happiness or anger? Do you WANT to eat for the taste? For example, you see a cookie and want to experience the flavors of the chocolate chips and walnuts?
  2. Use the hunger cues your body is sending you to decide when to eat and when to stop eating.
  3. Wait 20 minutes after finishing what is on your plate to decide if you are still hungry. This gives your stomach time to tell your brain that you are full.
  4. Eat slowly remind yourself that eating is not a race. Taking the time to savor and enjoy your food is one of the healthiest things you can do. You are more likely to notice when you are full, digestion will be better and you’ll begin noticing flavors you might otherwise have missed. Try eating with chopsticks as a fun way to slow things down.
  5. Turn off the TV and banish phones from the table. Many people eat with the TV blaring or play with their iPhone during meals. Make mealtime family time, or if you eat alone, make meal time a quiet time. Eat together, creating an electronics free atmosphere. Make eating in front of the TV the exception instead of the norm.
  6. Savor the flavor and sensations. The tangy and sour taste of a lemon, the spiciness of salsa, the crispiness a salad. Paying attention to the details of food can be a great way beginning to mindful eating. When you eat on the go, wolfing down a meal fast, it can be hard to notice what you are eating. Savor all the different sensations of eating a meal. Think more about the flavors and textures of food.
  7. Realize that you are in control of your food choices.
  8. Keep a food diary. Record your food choices and your emotions. This helps you make the connection between the two and helps you take notice of what triggers you to eat. Being near food? The influence of family or friends’ food choices? Food advertisements? Boredom, stress, loneliness? Record as much as possible, including sleep patterns.
  9. Routine Eating. Do you automatically snack every evening just because it’s time for your favorite show? Or do you eat based upon hunger cues? Ask yourself if you are really hungry or just in an “eating routine”.
  10. Cravings and emotions do not control your eating behaviors. You have complete power to walk away. Feel the emotion that is causing you to want to overeat and let it pass without giving in to temptation.

Golden Milk Turmeric Tea

Life is what happens when you’re making other plans…….. This has been my motto since fracturing my pelvis in a fall, a few weeks ago while out walking, Bosco, my sweet chihuahua. Golden Milk aka Turmeric Tea has been a part of my all natural approach to healing. Turmeric tea is an amazingly effective anti-inflammatory that comes without the side effects of drugs.

Golden Milk Turmeric Tea Recipe

2 cups Almond Milk

1 tsp turmeric powder

1/4 tsp black pepper

1 tsp cinnamon

1 small piece of ginger root,  peeled

1/2 tsp honey

Blend all of the above ingredients in a blender, warm mixture in a sauce pan. Be careful not to boil!

Enjoy the anti-inflammatory goodness.

Paleo Muffins

 There are some weeks I look at my calendar and think to myself, “how am I going to find the time to eat healthy?” When I find myself asking that question, I know I need to do a little bit of meal prepping, so I make healthy food choices all week.
It took approximately 10 minutes this morning to whip up a batch of Paleo muffins. It is a very simple recipe and extremely versatile. You can add in different types of nuts or fruit for new flavor combinations! Today, I topped half of the batch with fresh blueberries, and added cinnamon + vanilla to all of the muffins. Let me know what your favorite variations are!
Paleo muffins
2 cups almond flour
2 teaspoons baking powder
1/4 teaspoon salt
Half a cup coconut oil
2 tablespoons honey
1/3 cup of water
Four eggs
Optional: 1/4 teaspoon cinnamon, vanilla to taste, fresh berries, chocolate chips, nuts. Mix and match!
Preheat oven to 350°
Step one – mix together almond flour, baking powder, and salt
Step two – warm up coconut oil, water and honey in a small pan until melted
Step three – add coconut oil water and honey into the dry ingredients and mix well
Step four – add eggs to the bowl and mix well
Step five – fill muffin cups and bake for 12 to 15 minutes.

How to Make Sauerkraut


  • One head fresh organic green cabbage (if you use purple cabbage it will need to ferment a few days longer). 
  • Set aside one of the outer leaves of the cabbage. 
  • Use a food processor, mandolin slicer or sharp knife to slice cabbage into thin strips. 
  • Place sliced cabbage into a large bowl and sprinkle with 1/2 tablespoons of sea salt. 
  • Knead the salt into the cabbage with your hands and let cabbage sit for one hour. During this hour the water should seep out of the cabbage. 
  • For a variety you can add some sliced carrots or some caraway seeds before packing the cabbage into the jar. 
  • After an hour, firmly packed the cabbage into canning jars, covering the top of the cabbage with the outer leaf you set aside earlier. 
  • You will need some sort of a weight to keep the cabbage and the leaf on top submerged under the liquid. Add more liquid if all of cabbage is not submerged. The probiotic bacteria are anaerobic and need to be kept under the water. I use these pickling pebbles…. You can also use a small shot glass filled with water
  • Place the canning jar lid on top of the jar or use these special fermenting lids… Let the Sauerkraut on the counter for a minimum of three days, up to two weeks.  You can take off the lid And use a clean spoon to sample your sauerkraut. Refrigerate it when you like the taste. 

Probiotic Foods: An Important Key to Good Health

fermented food

For centuries, in every culture, people from around the world have included some sort of fermented food, teaming with probiotics, into their diets on a regular basis. As it turns out, there is a great reason for this ancient, universal dietary practice. Fermented foods are one of the best ways to get a healthy dose of probiotics. One serving of sauerkraut can have as many probiotic bacteria as an entire bottle of probiotic supplements!

I eat probiotic foods every  day. Here is a list of my favorite probiotic foods:

  • Sauerkraut
  • Kimchi
  • Kombucha Tea
  • Kiefer
  • Yogurt

All of these fermented foods are easy to make at home. Check out the recipe tab for my favorite fun and delicious fermented food recipes.

Classic Picadillo


My youngest son, AJ, was lucky enough to go to Cuba this past month.   Cuba is one of those intriguing and mysterious places that I’ve always wanted to visit. As soon as he got home I was hounding him for pictures and all the details about his experience. He is a man of few words, and didn’t find mom cool enough to relay any great stories to. The day after he returned home, the ban to Cuba was reinstated. It’s safe to say that I’m bursting with envy (and maybe a tiny bit of jealousy) that he was able to visit and I can’t!

If I can’t see the culture and experience a new place, then I want to eat the food! Picadillo is what I started craving. We have an old family friend from Cuba so I put in a call to he and his wife to get an authentic Cuban picadillo recipe. They delivered a recipe, let me tell you; it’s impeccable AND simple! Win win.

Cuban Style Picadillo

  • 1 lb ground beef
  • 1 sweet onion, diced
  • 3 cloves garlic
  • 2 tbs Worcestershire sauce
  • Dash hot sauce
  • 1/4 cup sherry cooking wine
  • 1 can diced tomatoes with juice
  • 3-4 handfuls green Manzanilla olives,  drained & diced
  • 5 handfuls raisins
  • Salt & pepper to taste

Step one – dice onion and garlic. Sauté about five minutes, until translucent. Add ground beef and brown.

Step two – add Worcestershire and hot sauce. Mix well. Add remaining ingredients. Bring to a boil and simmer for 10-15 minutes.

Serve over rice or along side fried yuca.

The Mother of All Superfoods

cow & colostrum

There are super foods and then there are SUPERFOODS. Colostrum, the first mother’s milk from a mammal after she gives birth is the mother of all super foods. Cow colostrum is the most common type of colostrum used for its miraculous health benefits. It is nearly identical in structure to human colostrum. There are a lot of great brands of colostrum on the market. I use Colostrum LD by Sovereign Labs. It is enhanced to make it more bioavailable. Body Boost is also a good brand of colostrum. It is not enhanced, making it more gentle.

 Here are a few of colostrum’s amazing benefits:

  •  Improved gut stability
  • Better nutrient absorption
  • Immune system balance
  • Increases energy
  • Reduces inflammation
  • Increases bone density
  • Increases lean muscle mass (Body Builders use Colostrum for this reason)
  • Promotes a healthy body weight
  • Contains vitamins, minerals, enzymes, and amino acids
  • Slows the aging process

Bovine (cow) colostrum is a universal donor making it transferable to all mammals, especially humans. It is much higher in immune factors than human colostrum.

Colostrum contains growth factors (IGF 1) and immune factors. These growth and immune factors are so powerful the pharmaceutical drug makers are attempting to isolate and market them individually. Drug manufacturers are already including colostrum in some Alzheimer medications. Fortunately, all you need to do to reap these benefits is to take colostrum. It contains the perfect complement of growth factors, interferon (inhibits viruses), antibodies (like gamma globulin) and protease inhibitors (inhibits viruses), conveniently packaged by nature.

In case you haven’t figured it out yet, I think colostrum is amazing! I plan on taking it for the rest of my life. My entire family takes colostrum, even my chihuahua, Bosco.

Check out this video to learn more:

[embedyt] http://www.youtube.com/watch?v=B1NC3Zkma6U[/embedyt]

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