The Health Mama

helping healing with whole food nutrition


June 2015

Pray for Angie

My sweet sister is in the hospital. She has been doing the infusion treatments of chemotherapy. When I talked with her yesterday morning, she was so tired she couldn’t walk her dog, which is something she does and has been doing every morning. She has been coughing a lot, which is what she did before because of the fluid in her lungs caused by the lung cancer. She unfortunately has been coughing up blood and last night she had to be admitted into the hospital for a blood transfusion. The cancer is still growing, despite the chemo treatments. They aren’t sure what to do next. I have never felt so helpless in my life. The only one to turn to now is the Lord.

I am asking all who see this to please say an extra prayer for my sister today. If you can share this post, I know there is power in prayer and we need that power. I know many of you don’t know her personally, but she is an angel. She is the most self-less, kind, patient, beautiful, smart, determined women I know. She has lived her life for her children and husband. She has done everything for them including working full-time their whole marriage and working the night shifts so she could be home with them when they needed her. She is an amazing mother and has kept her family together despite some serious challenges and trials.  She needs a miracle. I don’t know if it’s the Lords will, but if it is, will you please pray with us for her?



Healthy Hollandaise Sauce

I wanted to post an update on Angie. She is in the middle of her infusion Chemotherapy  treatments. They sound pretty rough. She has been really tired, nauseated, and is couching more lately. We all constantly worry about her, but just have to trust the Lord and believe with all our hearts that the treatments are working. There is no other choice right now, but to think positive. I realized the best I can do for her, is to go to the temple every week and do initiators. The blessings for the body with the initiatory endowment is absolutely amazing. I have been able to do this for the last three weeks and it’s really my life that it has blessed. I have felt more patient and more at peace just from going every week to the temple. This life is hard and we just are not going to understand why certain things happen to people we love. This life is definitely a test. Angie is helping me be better and live a better life. I believe the Lord is with her in this battle.


I wrote this blog post last week before I left for a family reunion but never got to finish it up, so it’s a few days old. No, I didn’t just get done swimming on a Sunday. 🙂 This is just a quick easy recipe to add some variety to your healthy meals your making for your family.

I love summer!! I love not having to rush my kids out of bed and force them to eat before they are hungry and rush to carpool. I love being in the water and sun everyday. I love having fun with my kids and laughing more. I am so grateful for Angie being my greatest teacher this past year and half. I am really trying to make the most of each day, or at least make some great moments in each day. It is so hard to keep the perspective of what’s really important. I just get stressed out about things that don’t really matter in the long run, but we are all human and that is part of living this human experience on this earth.

Last night, I made a quick video, which I debated because I hadn’t brushed my hair since swimming in the pool and have no make up on, so I don’t look great. But you know what, I am just not going to worry about that this summer. This is such a simple sauce and so good! My favorite way to use this is over some baked wild salmon. We used it poured over our broccoli last night and still divine. This recipe is from Dave Asprey.

Bulletproof Hollandaise Sauce

• 2 Pastured Egg Yolks

• 1 Tablespoon Lemon Juice

• Pinch Of Sea Salt

• Dash Of Cayenne Pepper (Optional – Leave Out If You’re Sensitive)

• ½ Cup Melted Grass-Fed Unsalted Butter Or Ghee

• Small Bunch Fresh Parsley (For Optional Garnish)

Mix the egg yolks, lemon juice, salt and cayenne in a blender on low for about 30 seconds, then slowly pour in the melted butter or ghee. And once the mixture has emulsified and thickened, you’re done! Top with a garnish of parsley if you choose.

How do I balance my hormones naturally?


I had the opportunity this weekend to speak at a Relief Society Conference for the LDS church. I was speaking on the Word of Wisdom for our day and Self Reliance. It was so hard for me to narrow down what I wanted to speak on because I am so passionate about how what we take into our body, really does and can make a difference to how we feel each day. I have seen it in my own life and loved ones. As I was telling everyone my story and telling them about those I love that are going through illness and sickness, I could see all the women shaking their heads. I knew every single one of those 40 sisters, either had health problems themselves or knew someone very close to them that was. After the class I had a few sisters tell me about their battle with cancer, or their loved ones battle. I had some sisters relate to me their own autoimmune health problems and hormonal problems. One sweet lady asked me if I would go into more details about my hormones and how I have been able to get them back into balance and start having regular periods again. This post is for her and her lovely daughter.

This has been my personal journey and still is my mission. I am still working on keeping my hormones balance, especially as I get older. I notice that there are a few main things I need to do to really keep things into check. Just last week, I did a 100 mile bike race. That is not normal for me to do such long endurance exercise, but I was invited by a lovely group of women that I just couldn’t say no to spending the weekend with them. I loved the whole experience, but I know my body and doing things like that, especially without a lot of training are a huge stress to my body and hormones. I actually skipped my period just during the few weeks of riding such long miles because it was such a stress to my system.  It made me realize that I need to go back to make sure I am doing all of the things I have learned and be kind to my body.

I have to be very conscious of how my body is feeling everyday and what it needs. If I wake up exhausted, then I change my workout to a long walk outside or some yoga. We also have to feed our body what it needs to rebuild and restore. The last thing is to really think about what endocrine disruptors are you putting on in and onto your body everyday. All the chemicals, fragrances, cleaners, beauty products, shampoos, hairsprays, and more are all being absorbed into our body and really do affect our hormones. I didn’t have my period for over 6 months straight just a few years ago. I was irregular for months before that. In the last year, when I put all the pieces together, I was finally able to start having my periods every month, 28 days apart. It was like a miracle since I had been to 3 different doctors over the last 6 years. They all wanted to put me on prescription medications to help but I didn’t want to go that route. I felt great, but just knew there was something I was missing. I studied and tried new things and this is what really started to help my hormones and continues to help me stay in balance.

Here are my top 10 things that have made the difference for me.

1. Adding healthy fats into my diet everyday. There are Kerrygold Grass-fed butter, organic coconut oil, avocados, and high quality animal fats-(I do this through bone broth everyday).

2. Adding grass-fed meats into my diet, especially organ meats. Here is my recipe for liver that you will actually love. I was so surprised that I like this recipe:  Liver

3. Adding wild caught fish, especially salmon and sardines into my diet every week.

4. Improving my sleep and my setting my circadian rhythm for the day. Here is my Sleeping Tips link to my blog post. You can also get a video if you sign up to be on my email list

5. Started meditating every morning, taking deep breaths and visualizing my body working well, smiling, and seeing my day in a positive way.

6. Making sure I was still getting organic vegetables into me at every meal and not eating processed foods from a package.

7. Avoid toxic cleaners and beauty products. They are so easy to make and save you a lot of money. I have lots of recipes on this site or there are tons out there.

8. Exercising everyday but not overdoing it. I love short burst training workout to get my heart rate up and burn fat. They are about 20 minutes long and then they are done. You are not over stressing your body like long cardio can do for you. The body can be very sensitive to this for some people. I am one of them. Listen to your body. I recommend doing a little yoga everyday along with some deep tissue work.

9. Don’t eat processed, refined sugar. This doesn’t mean you can’t ever have treat. We actually have them every single day at our house. I don’t want anyone to every feel deprived and I am hoping my kids will choose those over what they get when they leave my house. Be creative and use whole foods. We currently are loving our frozen berries or cherries from Costco, drizzled with some raw honey and either homemade yogurt or coconut cream on top. We also make our own homemade ice cream out of full fat coconut milk, raw honey, vanilla, and egg yolks. Just search the internet and keep them clean. Use the sweetness that nature gives you, like local fruit in it’s season.  Just watch the amount of carbohydrates your getting everyday so that your insulin isn’t getting spiked all day long.

10. Find someone you can buy eggs from that has pastured chickens. It is not expensive for what you get. Keep your yolk runny so you can really get all the nutrients in the yolk. I love to have mine on top of my salads. I fry it in a little ghee or grass fed butter and sea salt.

One other thing, start your day with a quart of filtered water, either with fresh lemon juice or 1/2-1 tsp unrefined sea salt, like a Himalayan salt. This will help feed your adrenal glands and also hydrate your body for the day. The lemon will help your liver to detox. You can do both if you like the taste. The Himalayan salt is kind of sweet so it’s not hard to drink at all.

Good luck my new friends. Be patient and consistent and love yourself. There is a wonderful book that I have read more than once. It is by Dave Asprey, called The Better Baby Book. I read it not because I was pregnant, but because it is all about helping women to prepare to have a baby and get their hormones back on track. It’s great for women struggling with infertility or even women going through menopause.

Bacon Wrapped Chicken Thighs


Yes, I said Bacon. If you would have asked me when I was going through my Vegan phase if I would ever eat bacon again in my life, I would have told you absolutely not. Man, I was really missing out on some amazing flavors. Let me say that I don’t believe that bacon is a health food and I don’t believe we should consume large amounts of it on a daily basis. A little goes a long way to add flavor. I use 1-2 pieces on my salads all the time with a few fried eggs that have the yolk runny. They are delicious salads if I do say so myself!!

Just like any meat, there are big differences in what kind of bacon you buy and if it will contribute to disease by eating it. I recommend pastured pork from a local farm if possible. I know that is hard for a lot of people. You can order pastured pork, online from Pete’s Paleo. They give you a discount on your first order. It is like a ham almost. You can tell this stuff is the real deal and it’s delicious. You can also buy nitrate free, less processed bacon at Costco by AppleGate Farms or at your local health food store. Yes, it is three time the amount of money, but it is a different food than the cheap stuff. It is worth the money, just use less and eat it less often.

This is one of my favorite recipes from Diane Sanflippo. It is easy, delicious and my family loves it. We buy organic chicken thighs when we can. If your not buying organic, I suggest taking the skin off the chicken but when it’s organic, you can leave it on. There is a lot of fat in this recipe, but if its organic meats than it is a healing fat and won’t hurt you at all. I like to turn the chicken breast about half way through so that both sides gets the bacon cooked a little crispy. You can just cook it a little longer depending on how thick of bacon you use.

Bacon-Wrapped Smoky Chicken Thighs
Yield: Approximately 4 servings.
Click here for estimated nutrition facts.

4 bone-in, skinless chicken thighs
8 slices of bacon
2 tsp Smoky Spice Blend
Preparation: Preheat oven to 375. Sprinkle the chicken thighs with 1 tsp of Smoky Spice Blend, then wrap each one in 2 strips of bacon. Sprinkle with the remaining Smoky Spice Blend and bake for approximately 40 minutes. Enjoy! Smoky Spice Blend: Ingredients:

1 Tbsp chipotle powder
1 Tbsp smoked paprika
1 Tbsp onion powder (eliminate to make this FODMAP-free)
1/2 Tbsp cinnamon
1 Tbsp sea salt
1/2 Tbsp black pepper
Preparation: Combine all spices in a bowl, then store in a small container. Yield: 4 bacon-wrapped chicken thighs

Roasted Cauliflower

Update: Angie is doing Chemotherapy Treatments and trying her best to stay optimistic. She has been tired and the nausea hits in the evenings. Please continue to pray for her. There is such strength in numbers and I believe in the power of prayer.

Last night we celebrated my daughter Ella’s birthday. She got to pick where to go out to eat and picked Texas Roadhouse, mostly because of their delicious, melt in your mouth rolls. Keep in mind that the kids just finished their clean eating, healing and nourishing GAPS diet. I could see the damage coming. I knew this was going to be a rough night for me and watching my kids eat these all night, except Isaac because of his gluten intolerance. Well, it was worse than I thought because not only was their rolls, but because I let the kids order what they wanted even after trying to prompt them to get some “better” options, I told them it was up to them. My kids didn’t pick good choices, had chocolate milk and lemonade, kept eating rolls and really had a great time. Adam and I paid the price because they were so hyper and bouncing off the walls the rest of the night. I am just gearing up for Isaac’s headache today. I hope that doesn’t happen, but there is a good chance it will. Why is it so dang hard to get your family to eat healthy?

I know this is real life and life is to enjoyed, including food. I guess I don’t understand what is enjoyable about eating the food that doesn’t make you feel good and actually makes you feel horrible later on. I also remember how horrible I used to eat and how addicting those foods are. Logically, I know that my kids have to live in the real world and make their own choices and live with their own consequences. What is that balance? We don’t eat out often, especially fast food, so hopefully that helps. They did so amazing on our GAPS diet last month, that it just kills me to watch them eat such bad foods. I am still their mom and it’s not like they bought their own meal last night, but I also told them it was ultimately up to them. Letting the control go, is really hard for me. I have to hope that they will come to recognize the difference in how they feel when they eat food that nourish and heals and then foods that cause disease and inflammation. Today, we are filling up our meals with foods that will nourish them, especially after last night. My goal is to always have a safe place for good food at our home, including wonderful treats and tasty meals. Sometimes it is so easy and simple we forget about basic vegetables being so delicious.

This is one of those recipes that is almost silly to post because it is so easy. I have already shared how easy it is to roast your vegetables, but sometimes we just need the reminder of the simplicity of just eating real foods.

This roasting method is highly adaptable, so feel free to use any oil and seasonings you like. I’ve been using a garlic-infused olive oil for extra flavor lately, but using coconut oil also makes this roasted vegetable practically melt in your mouth! Topped with a generous sprinkle of sea salt, it’s the perfect way to get anyone to enjoy more vegetables– including my toddler!


Easy Roasted Cauliflower
Serves 2-4


1 large head cauliflower, chopped into small florets
2 tablespoons extra-virgin olive or (melted) coconut oil
Sea salt & black pepper, to taste


Preheat your oven to 350F and arrange the cauliflower florets into a single layer on a large rimmed baking sheet. (You may need to use two pans to fit them into a single layer, depending on the size of your cauliflower and baking sheets.) Drizzle the cauliflower with the oil and use your hands to toss the cauliflower directly in the pan, making sure to rub and coat the vegetables evenly in oil. Sprinkle generously with sea salt and pepper, as desired.

Place the pan(s) in the center of the preheated oven and roast for 35 to 45 minutes, until the cauliflower is golden and tender enough that it is easily pierced with a fork. (The smaller you chop the florets, the faster they cook– so, the smaller the better!)

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