Nutrition Archives - Now Wellness
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Crucial for a Pre-Workout- Do you Consume it?

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Do I Need to Consume Anything Pre-Workout?

Now, there are some people out there that like to wake up and workout on a completely empty stomach. If you are someone that doesn’t experience crashes and feeling nauseous that is a personal preference. 

I personally recommend getting something into your system before you work out. You are wanting that boost to be able to perform better when working out. To help get the results that you are seeking. Such as toning muscles or losing those pesky pounds. 

So we all know by now I am a friend of carbs and I have explained why they are crucial. But first, we need to talk about how those carbs affect us through the Glycemic Index (GI), What to eat pre-workout, and what about pre-workout drinks? 

Glycemic Index,

The glycemic index was created to see how different foods affect your blood sugar levels.  The higher the number the more drastic of an effect it will have on your blood sugar. The lower the level then the less likely it will cause a fluctuation in your blood sugar. 

  • High is considered 70+ 
  • Moderate is 56-70
  • Low is 0-55

What do I follow for some Pre-Workout meals? 

Do I want to eat high or Low? There are some people out there that think I should eat something that has a high GI. Thinking that it will give them the quickest form of energy. As per studies, it is actually recommended that you focus on eating low GI foods 1-2 hours before working out. 

What are some good sources of low GI foods? 

Smoothies are a great way to get in a ton of nutrition in a short period of time. Fresh fruit, some healthy fats, grains, and protein. This will give you an easily absorbed meal that will keep you lasting a lot longer and having the gains you want to see from your workout. 

What about Pre-Workouts? 

Ahh, Yes, Pre-Workout drinks. I will be the first to tell you that I wasn’t a fan of them. So many out on the market are full of synthetics, which wreak havoc on your body. 

I did find one that I fell in love with. Energize from Beachbody

But why?


  1. It is derived from green tea, which is a natural source which our bodies know what to do with a natural substance. 
  2. Beta-alanine- Beta-alanine is a non-essential amino acid that is produced naturally in the body. Beta-alanine aids in the production of carnosine. That’s a compound that plays a role in muscle endurance in high-intensity exercise. Muscles already contain carnosine. Higher levels of carnosine may allow the muscles to perform for longer periods before they become fatigued. Carnosine does this by helping to regulate acid buildup in the muscles, a primary cause of muscle fatigue.
  3. Quercetin: It has antioxidant and anti-inflammatory effects 

Remember everyone is different, and everybody reacts differently. What works for you may not work for someone else. Do what works best for you. Want to learn more about obtaining your goals, and what products I recommend for you specifically. Contact me Here!


Loaded Banana Bread Energy Bites

By | Busy Moms, Nutrition, Recipes | No Comments

Energy Bites Taken to the Next Level

Struggling with those energy lulls in the middle of the afternoon? What about your kiddos, do they always seem hungry and want to eat you out of house and home? I hear ya! I am always on a hunt to find the next great thing that my kids will love and actually eat.

When I found this recipe I was completely over the moon! Why? because my kids LOVE banana bread. The clean healthy way that I make it. However, for a snack, we wanted something a little more nutrient dense, and something that is going to be sustainable in the energy department. Plus sometimes you don’t need to eat a full piece of bread. Just a small bite would do.

What are the benefits?

Well, these energy bites are packed full amazing nutrients but they are also Dairy-Free, Gluten-Free, Low Sugar,  Raw, Vegan, Vegetarian, and full of Whole Grains. This is going to provide clean-burning energy, without the crash.

They also

  • Balance blood sugars
  • contain prebiotic fibers
  • Help control appetite

Let’s Look at those ingredients

Rolled Oats

Oats are a good source of Chromium, which helps stabilize your blood sugar levels. It is also packed full of manganese, fiber, protein, and b-vitamins (help balance our moods). They are also linked with increased feelings of fullness and satisfaction with food. They are a big supporter when it comes to digestive health.

Hemp Seeds

They are full of fiber and protein. They are loaded with potassium (which is great for relieving leg cramps in kiddos). Hemp has a unique fatty acid profile that includes common omega-3 and -6 fatty acids, plus less common stearidonic (SDA) and gamma-linolenic (GLA) acids. These fatty acids fight inflammation and protect your heart and immune system.

Peanut Butter (raw)

Peanuts are high in copper and manganese. They are also a good source of Vitamin-E which is a building block to your immune system. As well as a good source of your B-Vitamins. Peanuts are rich in monounsaturated fats, the type of fat that is emphasized in the heart-healthy. They are also rich in antioxidants. Some studies even show that it can lower your risk of weight gain.

Raw Honey

Has been used for many years in the medical field, for its antimicrobial and wound healing properties. Raw Honey is also known for helping with pollen allergies, it is a good clean source of energy. As well, it is a powerhouse when it comes to antioxidants. Studies have shown as well that it can help regulate blood sugar levels as well. Again back to the hangry and the mood balancing bonus.

Loaded Hemp & Banana Energy Bites

Click Here for Full Recipe

For more recipes and information like this one, on how it can help you and your family eat a better healthier lifestyle. Be sure to sign up for our Monthly News-Letter located in the sidebar. Be sure to Follow us on Facebook for daily posts and in-depth education.

Its recipes like this one, that you will find the N5Diet. The Non-Diet Lifestyle Change. With over 125 recipes with 5 ingredients or less. Specifically designed for the busy Mom and her family. Bonus fitness plan. Want to learn more about the N5DietCLICK HERE.

Struggling with your Cravings and emotional eating? Check out my Upcoming Seminar on Emotional Eating 101. 

Click here to Register


Hearty Beef Stew- Vegan Style

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Meatless Mondays Here We Come

Are you started to run into a dead end road when it comes to flavorful recipes, that taste good, good for you, and are meatless? I hear your pain. I always recommend to my clients to try at least 1 day a week to go meatless. Step it up by going vegan for the day. Why? Well because meat is very acid forming, and it causes major inflammation all over the body.

When our body is full of inflammation, we are not able to run as we were designed. We don’t digest our food properly, and it can be the root of many diseases. A plant-based diet helps encourage an alkalized diet, which helps decrease inflammation. Plus a plant-based diet is full of amazing nutrients, vitamins, and minerals.

What are the benefits?

I could really go on all day about how amazing the benefits are. This dish is Dairy-Free, Gluten-Free, Grain-Free, has Greens, Gut Healing,  No Added Sugar, Nut-Free, and Vegan. Amazing! This amazing recipe is made with lentils.

  • High Protein
  • Full of B-Vitamins (Makes use feel happy)
  • Complex Carbohydrates (Balance Blood sugar levels)

Let’s look at those ingredients


Lentils are full of protein. With 1 cup cooked they give you 36% of your daily requirement of protein. It also is full of B-Vitamins which also help utilize our proteins and help with making our feel-good hormones. It is a great source of fiber both insoluble and soluble which help feel a healthy gut. Also, they are a great source of iron. Studies have shown they help support a healthy heart, balance blood sugar levels, and provide a good source of energy.


Garlic is a great source of a variety of vitamins and minerals such as Manganese, Vitamin-B6, and Vitamin-C. Studies have shown that it has amazing benefits for heart health. Garlic is also known for amazing detox properties to the full body.


Again Potatoes are full of vitamins and minerals. One of them is Vitamin-B6. Vitamin-B6 is a crucial vitamin that is needed for utilizing our proteins properly. Also helps create those happy moods. Potatoes are also a good source of potassium, which helps regulate blood pressure and promotes kidney health.


These babies are full of Vitamin-A which is a building block for our immune system. They are also rich in Biotin which helps our hair skin and nails. Again they are also rich in our B-Vitamins. Carrots also have a great source of minerals. With their High Vitamin A and C levels, it makes them a great source of antioxidants. As well as studies have shown great heart health benefits.


Hearty Beefless Stew With Lentils

Click Here for Full Recipe


For more recipes and information like this one, on how it can help you and your family eat a better healthier lifestyle. Be sure to sign up for our Monthly News-Letter located in the sidebar. Be sure to Follow us on Facebook for daily posts and in-depth education.

Its recipes like this one, that you will find the N5Diet. The Non-Diet Lifestyle Change. With over 125 recipes with 5 ingredients or less. Specifically designed for the busy Mom and her family. Bonus fitness plan. Want to learn more about the N5DietCLICK HERE.

The Art of Hiding Food Within Food

By | Busy Moms, Nutrition | No Comments

But I don’t like it…

How many times have you heard that one? I swear I hear that probably at least once a week. It is rather annoying. After a while, it becomes a chore and your child starts to play games with you. Sooner rather than later it seems like the only thing they will eat is mac and cheese and hot dogs. Sound about right!?

One thing we try to eat once a week in this house is fish. Now there is 2 of us in the house that claims that they don’t like fish. One of them being myself. Now, I have got much better with this, and I have started to come up with some pretty amazing recipes that I actually enjoy. But the other person is my littlest son. However, with him, all we have to do is tell him we made him chicken (as long as its a white fish) and he gobbles it right up.

There are so many things we should eat but how?

This, my friend, is where we get into the art of hiding our food. Even on ourselves really. Most of the time its a mind over matter (like it is with me and fish). Now I have said before in a previous blog about salads. Some nutritionist frown upon “hiding” food. But I look at it as if my child is eating it, for now, I will work on the rest of it later.

It is a process. Especially when it comes to our greens, they can often be bitter and we don’t like the taste of bitters when we have such an over-processed diet. We can thank all of that salt for that.

So what are some ways we can hide our food within food?


I go into greater detail about greens in another blog, you can check it out here. However, you can use a food processor, a little water and blend it up into a paste and add it to soups, stews, and sauces.


Ok, we should all know by now that pasta really isn’t the best for us. We really shouldn’t have to hide pasta into any dish. It’s more hiding the foods in the pasta. Pasta is really just an over-processed piece of sugar. However, They are now making some amazing vegetable-based or lentil based pasta. This is a great way to add some of those vegetables into a diet. Now, this is still highly processed and most of the nutrients are gone. But it is still a better alternative.


Well, Friends if you don’t like meat don’t eat it. You can live off a completely plant-based diet and be completely over the top healthy (to know more about eating a plant-based diet, contact me directly). However, if you are looking at incorporating some fish because you don’t like fish. For my kiddos and well for myself on occasion. I would purchase a wild-caught cod or halibut, that is battered, and bake it. It is something to well get you started and getting the Omega 3 introduced into the diet.


This is really the biggest thing. Most kids and people will eat pasta, and meat ( unless vegetarian) But these DARN vegetables. First thing is do you or your child like some old fashion dressing such as ranch? If they will cover the vegetable in dressing and eating it. Well my goodness we broke ground. Slather it and Eat up. We can work on better healthier dressings later.

If they are super picky. This is where I recommend grating, or using the food processor for almost all vegetables. This way they can’t find a little shred of it and not eat it. I often like to shred the vegetables and saute them first in a little bit of coconut oil, this will help bring out their sweetness. Then continue to make your dish as planned. This is really great for soups, strew and sauces.

In Conclusion

This is really just scraping the surface when it comes to hiding the food within your food. When working with my clients I am better able to customize a plan for them to incorporate the foods into their diets. It is always best when we are able to consume real whole foods, rather than taking it in supplement form.

It is simple tricks and tips like this, that I love to use when I am working with the picky eater. Getting those nutrients into our bodies to help better our brain health, and help stabilize and balance our moods. If you would like to learn more about how a custom diet can help you. Check out the Links below

Children’s Nutrition

Mom’s Nutrition

Kid Approved Gluten Free Bun- Cauliflower Style

By | Busy Moms, Nutrition, Recipes | No Comments

Burger Please But hold the Bun… But Wait!

Wouldn’t it be nice to have a bun that you can eat that doesn’t have grains, gluten,  sugar, and that is good for the gut? Well, Look no further. We have found you that bun.  Now, you would think, hey, this would be a good summertime recipe. You are totally right. However, this is a great alternative to sandwich bread for kids lunches, your lunch, or even a side bun with some warming chili.

How on earth can you have all of those things not in a bun but it still be delicious? Well, let me tell you. The girls over at Naughty Nutrition, have something magical going on in their kitchen. These two Registered Holistic Nutritionist know where it is at. They understand the struggle of feeding veggies to your child. A Win for these ladies for hiding them.

What are the benefits?

Yes, Totally let’s get into what is so good about these buns! Aside from the fact that they are Dairy-Free, Gluten-Free, Grain-Free, Gut Healing, Low Sugar, No Added Sugar, Nut-Free, and Vegetarian. They are also a good source of

  • Protein
  • Healthy Fats
  • Vegetables (the liver-loving kind too)
  • Plenty of fiber


Let’s look at the ingredients.


Cauliflower is full of phytonutrients which studies have shown to help support our cardiovascular, digestive, immune, inflammatory, and detoxification systems. They are full of antioxidants, with just 1 cup you are looking at 73% of your daily value of Vitamin C. It is also a great source of B-Vitamins, to help with the happy moods and Fiber.


Eggs are an amazing source of your essential fatty acids omega-3. Studies have proven that they do not cause your cholesterol to rise. If pasture raised, they have shown a significant increase in Vitamin-E. They are rich in protein, and again in your B-Vitamins to help stabilize our moods, they are also a good source of selenium which is immune boosting.

Bell Pepper

These babies are chucked full of amazing nutrients. First off 1 cup of bell peppers is approximately 157% of your daily value of Vitamin-C, amazing for your immune system. Again these guys are a good source of fiber, Vitamin-A (immune boosting), and your B-vitamins.

Chickpea Flour

This ingredient is full of protein, fiber, and B-vitamins. They are also a good source of Magnesium which has a calming effect on the body. This also has a good source of soluble fiber which studies have shown to help lower cholesterol levels and help balance blood sugar.

Grain-free, Kid-friendly Cauliflower Bun Recipe

Click here for Full Recipe


For more recipes and information like this one, on how it can help you and your family eat a better healthier lifestyle. Be sure to sign up for our Monthly News-Letter located in the sidebar. Be sure to Follow us on Facebook for daily posts and in-depth education.

Its recipes like this one, that you will find the N5Diet. The Non-Diet Lifestyle Change. With over 125 recipes with 5 ingredients or less. Specifically designed for the busy Mom and her family. Bonus fitness plan. Want to learn more about the N5Diet. CLICK HERE.


But I don’t Like Salads- Here’s What to do.

By | Busy Moms, Nutrition | No Comments

Does this sound like you or your child?

I hear this more often than not. It’s too bitter, I don’t like the taste, I don’t eat anything green… Or it is followed with “well, the only way that I will eat a salad is with lots of croutons, lots of unhealthy dressing, and absolutely no other vegetables.”

I totally understand where you are coming from. I use to be like this too. I never like a good ol’ healthy salad. The only way I would eat one is if it was a caesar salad with lots of bacon, croutons, and extra dressing. It was really defeating the purpose of eating a salad. But it was the only way that I would eat it. At the time I thought I was being super healthy. It wasn’t until I went through school that I started to realized well… maybe it’s not the healthiest.

Why does it Taste so bitter?

This is most often the reason why people don’t eat greens of any sort. Our taste buds are funny things. Our processed foods have so many salts and preservatives added, that it actually changes our taste buds. So when we eat something that is healthy for us, it often will give us an off taste. We need to cleanse our tongue of all of the processed food and slowly start reintroducing our healthy foods back into our diets.

Why do we need to eat our greens?

Ahh… My kids use to say this to me all the time. However, I have been able to successfully reintroduce greens back into their diets and now they LOVE salads. Greens are full of vitamins and minerals. Such as our B- Vitamins. These vitamins are crucial for our mental health, digestion, inflammation, and processing our proteins.

To make the feel-good happy hormones that we all so desperately need and want in our lives, we need the nutrients from these greens. They are also full of Vitamin C which is a key vitamin for boosting our immune system. They are an amazing source of calcium, which not only helps with building our strong bones, but it is needed to help alkalize the bone and neutralize acids.

They are super rich in folate, which is a B-Vitamin that helps with your cellular health and helping with energy. Also, it is an amazing source of Vitamin-K which is crucial when it comes to your blood health. It also helps promote wound healing and helps support healthy bones.

So what Can I do?

When you are first starting out. I’m not going to recommend sitting down with some raw greens and chow down. Let’s face it, it won’t happen. You need to start out with baby steps for both yourself and your child.

Hide the Greens

Ok, I know there is some nutritionist out there that will give their own speel about how this is not good because we should be teaching our children why we need to eat the greens and etc. However, some kids will literally sit there and will refuse to eat unless they are given something to eat. We need to work with them. Like I mentioned earlier, to them, it most likely tastes terrible. It will have a bitter taste to it.

What I liked to do with my family when introducing super healthy greens such as Kale, spinach, and swiss chard, was to hide it. I would take my food processor, and add a little water (not much) and make it into a puree. Then I would divide it up into little baggies and freeze it. When we would have soup, pasta, chili, or anything that had a sauce. I would add a package of my greens. The kids never even knew it was in there.

You can even add a package to some of your baked goods, and just subtract some of the liquids.

Slightly Cooked

This is another good trick is to saute them down. Not for a super long time. But this helps break down the proteins, making it easier to digest, but it also brings out some of the sweetness.

The Salad

If you are the one that can eat the green but they must be topped with all of the extras such as bacon, croutons, and the extra unhealthy dressing. That is OK. If it came down to you eating a salad with all of that, or not eating one at all. I will recommend to still eat the salad the way you can.

Mind you I don’t recommend to stay on this route. I encourage to slowly make better changes. Add seeds and nuts instead of croutons, but slowly cut them out. Slowly remove the bacon completely. Lastly, work your way up to making your own dressing. There are so many healthier choices for dressings on the shelves now that you can work your way towards making your own.

Its Tricks like these that I help busy moms with. I totally understand how it is to be a busy mom with 2 kids. Sometimes you need a simple easy fix. I help teach moms about the labels, brands, and nutrients that will help support their child as well as themselves. If you are looking for that next step check out my Born to be Me Born to be Free. 

Strawberry Chia Jam- Only 3 Ingredients Recipe

By | Busy Moms, Nutrition, Recipes | No Comments

Who doesn’t love Jam?

This seems to be a staple in so many houses, even my own. My husband grew up eating PB & Jam sandwiches. Now my kids love a good jam on toast. What’s not to love… except all the sugar. Yikes. There is how many grams of sugar in 1tbsp… 10. Yup, that is right there are 10 grams. Ever wonder how much of that was added sugar?

Well, let’s break that down. 1 tbsp of strawberries might be 1-2 strawberries. There are only 0.3 grams of sugar in 1 strawberry. So at, most you are looking at 0.6 grams. To get 10 grams of natural sugar you would need to have 33 strawberries. That is more than a carton. Wow.

Now I will be honest, making strawberry jam with just plain strawberries will be bitter. But I am certain you don’t need 9.7 grams of added sugars, per serving.

There must be a better way!

There totally is. Over at Naughty Nutrition, they have created this amazing 3 ingredient, Strawberry Chia Jam. Naughty Nutrition was founded by 2 amazing Holistic Nutritionist. It is their mission to connect you with the most accurate, up-to-date, science-based health resources. They like to show healthy brands plenty of love too! You’ll also find them dishing up simple, delicious & healthy recipes and meal planning ideas — all without any of the BS attached! They are also the creators of the N5Diet! (A Busy Mom’s Dream.)

So what is so good about this Jam?

This Jam is vegan, vegetarian, gluten-free, refined sugar-free, plant-based, nut free, paleo, low in sugars, full of Vitamins, Antioxidants, and good for the gut. Holy that is a long list of health benefits. But how?

This Jam has 3 ingredients

  1. Strawberries
  2. chia Seeds
  3. Pure maple syrup or Raw honey.
  4. Optional: vanilla, and lemon juice.

Just all real food, no artificial preservatives colors, or flavorings.

So what are all the good Benefits?


They are loaded with Vitamin C which is one of our super nutrients. Vitamin C helps boost and protect our immune system. Full of Antioxidants which help protect our body from free radical damage. They are also lower on the Glycemic Index, and studies have shown to help support normal blood sugar levels. (Help with those hangry feeling and mood imbalances) Also, they are full of manganese and they are 10% fiber.

Chia Seeds:

These babies are super seeds because of their high nutrient value to low-calorie intake. They help support and reduce inflammation because of the fatty acid content Omega 3 and 6. They are key to good gut health and helping promote a good environment for healthy bacteria. Studies have shown that they can reduce cholesterol and balancing blood sugar levels.

Raw Honey:

Has been used for many years in the medical field, for its antimicrobial and wound healing properties. Raw Honey is also known for helping with pollen allergies, it is a good clean source of energy. As well, it is a powerhouse when it comes to antioxidants. Studies have shown as well that it can help regulate blood sugar levels as well. Again back to the hangry and the mood balancing bonus.

3 Ingredient Strawberry Chia Jam Recipe

Click Here for Full Recipe

Need help finding more recipes that have 5 ingredients or less that are a powerhouse of nutrients? Check out the N5Diet made for the Busy Moms. But are also kid tested and Approved. Click here to find out more information on the N5Diet and if its right for you.


Boosting Your Metabolism- Here’s How

By | Busy Moms, Nutrition | No Comments

Please be Simple- Am I Right!?

A lot of people are focused on improving their metabolism, in hopes to slim down. A lot of people are not overly concerned with their digestion. The thing is, the first step in your metabolism is digestion. If you are not able to digest your food properly your body is unable to metabolize the nutrients that are in the foods.

Digestion is how the body breaks down the food into nutrients the metabolism is when your body’s cells are able to take those nutrients and utilize them properly. So you can focus on metabolism all you want. But without proper digestion, your body will never have the full amount of nutrients out of its food.

There so so many fancy pills and drinks out there that claim to improve metabolism. But really, what are they doing? Here’s what you need to know.

So where does it all start?

The Mouth

The Mouth is the first step of the digestion process, just using our teeth to chew the food into a paste. We need it to be into a paste as this allows the stomach acid to fully break down into nutrients. However, when we are swallowing whole pieces of food, this puts a strain on our stomach. This often leads to a lack of digestion and lack of metabolism. The second thing the mouth provides is its saliva. The Saliva contains enzymes that help break down the starches in our food. So the longer you choose your starches the better they will be broken down.

The Stomach

The stomach is truly amazing. It releases stomach acid to help break down the food paste even more. This is also where the gallbladder and liver play a role as well as they produce concentrated bile that helps break down the fats. This is where you want your food to become a liquid before moving onto the intestines. The stomach also churns the food to help with digestion. This is where some people may have a burning sensation if there is not an adequate amount of stomach acid.

The Intestines

This is where the absorption is or aka the Metabolism kicks in. The nutrients are absorbed and sent to different parts of the body, such as the liver to be filtered. Some people have a very poor gut lining which can lead to Leaky gut (which is a whole other topic). This can lead to nutrients being lost, and not fully absorbed.

When our body is not absorbing the nutrients properly you will start to notice and feel a difference. You will start to notice you are tired more, you are not as strong physically and emotionally, you may notice brain fog, it can also cause your hormones to be out of balance, this all can lead to deficiencies, weight gain, and much more.

Now that really is only just skimming the top of digestion, as it is an entire study in itself.

Steps to Take to Improve Digestion and Metabolism

  1. Chew your food to a paste
  2. Avoid drinking lots of fluids with your meals- Dilutes Stomach acid
  3. Avoid drinking cold fluids before and during meals- diverts stomach acid away from the stomach.
  4. Increase fermented foods
  5. Avoid processed foods
  6. Apple Cider Vinegar or Lemon Juice Diluted and drank a half hour before meals or make a dressing top food.
  7. Physical Activites
  8. Eat foods with natural digestive enzymes such as papaya and pineapples
  9. Do not overeat
  10. Supplement – Talk to your professional

As a busy mom, I totally understand how overwhelming these 10 steps can seem. I wouldn’t recommend trying to do all 10 right off the top. I would recommend starting with a couple and mastering them before you add a couple more.

If you are that busy mom that is looking for help when it comes to nutrition and looking for simple steps that you can take to better yourself and your families life check out my Busy mom’s Nutrition page. I am here to help.


Kid Approved Immune Boosting Gummies

By | Busy Moms, Nutrition, Recipes | No Comments

Say What?

Gummies, what kid doesn’t love gummies? But what mom really likes the ingredients that are in them? Not me. They are now upping their marketing and saying they come with 1-2 servings of fruit and vegetables. How I’ll never know since they don’t use actual fruit or vegetables, that are not processed to the nines.

I totally understand. As a busy mom, it is so easy to grab these as a quick pre-packaged snack and throw it into their lunches daily. But what is it really doing for them other than loading them up on sugar, causing them to be hyper, followed by a terrible moody crash? Nothing really.

What if I could tell you that you could make them yourself, in 12 minutes? It seriously takes longer to go to the grocery store and get them. Mind you they have to cool for 2 hours but you can be doing your own thing during that time.

So what are in these amazing Gummies?

  • Frozen berries
  • Coconut water
  • Gelatin grass fed
  • Water
  • maple syrup
  • Orange juice
  • Turmeric

So how do these 7 ingredients make them good for your Child’s health and help boost their immune system?

Berries are full of antioxidants. Antioxidants help fight off the bad bacteria or harmful invaders that come traveling in all season of the year. They are also full of many vitamins and minerals.

Coconut water is my go to when it comes to my kids. It is full of electrolytes that help the body stay hydrated. It also has antioxidants and is full of different nutrients.

Grass Fed Gelatin is full of lysine. Lysine is needed to make sure you have strong healthy bones. It helps absorb calcium and helps prevent bone loss. Our Bodies can not make Lysine, so it is crucial to get it through our diets. It is also full of amino acids, and a great source of collagen.

Maple Syrup is not just sugar. It is full of vitamins and minerals. One of them being Zinc which helps build the immune system, as well as magnesium which helps calm the body.

Orange Juice that is 100% pure not from concentrate again is full of vitamins and minerals. One of them being Vitamin C which is a key nutrient in building your immune system as well strong antioxidants.

Finally, Tumeric. Tumeric has anti-inflammatory properties to it, studies have shown that it also can help elevate moods. Tumeric has also been found to be a great brain booster.

Berry Turmeric Immune Boosting Gummies (5 simple steps)

Click Here for Full Recipe


Busy mom, looking to overhaul your families health? Check out the N5Diet. Specifically designed for busy people like you.


Should I be Ditching Dairy? -Here is What You Should Know

By | Busy Moms, Nutrition | No Comments

Is There Anything Wrong with Dairy?

Have you ever wondered about dairy, and how it affects your body? There are thousands of articles online about dairy but they all day different things. Some are posted about the US and some are posted About Canada. Not to mention the incredibly complicated studies that seem impossible to read and follow.

First off, I want to commend Canada for stepping up to the plate when it comes to hormones and antibiotics use around milk. The US does not have the same standards, and I strongly recommend against drinking milk or consuming dairy from the US.

What are some things I should know about dairy?

Dairy is not the best form of calcium.

Shocker I know. There are so many more whole foods out there that have more calcium as well as Vitamin D, minerals, and other nutrients that it takes to be properly absorbed into the body. Whole foods such as:

  • Spinach.
  • Kale.
  • White beans.
  • Some fish, like sardines, salmon, perch, and rainbow trout.

Calcium needs Vitamin D to be utilized properly. Meaning to be able to be absorbed into our bones. Milk has some vitamin D in it, but guess where it is found? In the fat! So drinking full-fat milk is going to provide you with at least some natural form of vitamin D. With the increase of Rickets (- a Vitamin D deficiency disease in children) and other Vitamin D deficiency, it was determined to add it to our milk. However, it is a Synthetic form. Which doesn’t get broken down, and utilized as effectively as natural forms.

Kidney Stones

When you are consuming an abundance of calcium that is not being absorbed properly it gets filtered to your kidneys. This can cause a build up and crystallization which will develop into kidney stones.

Dairy can cause inflammation.

This one may or may not be a shocker to you. Dairy is actually slightly lower on the Ph side. Which mean that it can be acid forming. If your body is already very acidic (which you can test using Ph Strips) it can actually cause leaching of calcium from the bones to help neutralize the acid. Which is kind of counterproductive. Also if your body is acidic the calcium that you have consumed may not be absorbed properly.

Dairy is mucus forming.

This has been known for years. I remember as a child when I was sick and full of mucus my parents would never allow me to drink milk or consume dairy as it would cause more mucus. This can actually hinder your digestion as well. It will cause a mucus layer around your stomach making it difficult for your stomach acid to form properly.

The mucus also can lead to sinus and ear problems. This was the number one sign with our child that he had a dairy sensitivity as he had so many ear infections and constantly congested.

Dairy contains 2 forms of proteins.

A lot of people don’t know that. But to have an allergy or an intolerance to something it would be the proteins that you would have the issues with. Casein and Whey are the 2 proteins. You can have issues with 1 and not the other. However, If you have an issue with gut permeability this can cause both proteins to be in the bloodstream causing more of an issue.


There are many articles on how dairy can affect your hormone levels. It is said because of the fact that dairy comes from the reproductive system of a cow (or any animal) there are higher estrogens.  This can lead to an imbalance of hormones in the body, and could possibly lead to estrogen dominance, and acne issues. Please note that in Canada, The Dairy farmers do not use Growth Hormones.

It is Processed.

To a degree, the milk is a processed item. When you process anything the nutrients start to decrease as well as the live enzymes that help break down the food naturally. However, with that being said, it is illegal to sell raw dairy in Canada. – When it comes to Raw dairy the facts and information change.

Un-Happy Cows.

I have talked about this before and ensuring your food comes from a good source. When you have cows that are able to graze and walk the fields and do not have the use of antibiotics (unless medically necessary) the nutrient value of the dairy and the meat that will be produced from that cow will be significantly higher. Rather than a cow that has been locked up in a barn not being hooked up to a machine for most of the day. This is the case for most of the dairy cows that our milk does come from.

Approximately 2.5 percent of children younger than three years of age are allergic to milk.

Signs and Symptoms of a Dairy Allergy or Intolerance¹

  • Loose stools or diarrhea, which may contain blood
  • Abdominal cramps
  • Bloating & Gas
  • Runny nose
  • Watery eyes
  • Colic, in babies

More Severe

  • Hives
  • Wheezing
  • Itching or tingling feeling around the lips or mouth
  • Swelling of the lips, tongue or throat
  • Coughing or shortness of breath
  • Vomiting

If you are concerned about the amount of dairy in your diet, or if you are concerned that you may have an intolerance or an allergy to dairy I would recommend you speak to a professional. You MD, NPD, or RHN to better help you. Are you Concerned about yourself as the Busy mom? Or your Child?