I have not had pasta in many years, that is not to say that I do not miss it. So this is where zoodles come in play. They are all the rage now for those that are trying to eat a little cleaner. What is a zoodle? Zoodles are zucchini’s that are made into “noodles” with a spiralizer. Paderno World Cuisine is my favorite spiralizer and can be found on Amazon.


I have tried the hand held ones and they just don’t make the cut when it comes to efficiency and making quality zoodles. When you make zoodles there are some tricks to know so you get them just right. First when you spiralize you can either peel the zucchini or not. That is a personal preference. Once you spiralize them you will want to put the zoodles in a colander and sprinkle sea salt on them and let them sit for 20-30 minutes. Zucchini’s are so moisture dense that if you skip this step you will have a watery finish to your recipe. Once the zoodles have sat, do not rinse them instead put them in a thin dish cloth or sturdy paper towels and wring them out. You will be amazed the amount of water that comes from this. Then heat a pan over medium-high heat. Do not add oil. Add the zoodles to the dry heated pan and cook them for approx. 3 minutes, stirring continuously so they don’t burn. Using a dry pan will draw out even more liquid from the zoodles. If the noodles look like they’re going to burn, add a bit of coconut oil to the pan. Then you can use the zoodles in the recipe of your choice.

There are so many different recipes that are popping up now days, Pinterest is loaded with ideas. Inspiralized is one of my favorite recipe books for spiralizer recipes. Keep in mind that your spiralizer can be used for much more than zucchini. You will fall in love with this little gadget once you start experimenting. You will try to spiralize everything at first just to see if it works. I know I did.

Have fun and enjoy your new and healthier “noodles”

Who Doesn’t Love A Good Cookbook?

I am always striving to get new recipes and I am old school in wanting a good old fashion book. There is nothing better than having a stained, torn, well used cookbook passed down to you. It collects memories and marks the passion of cooking from the chef that used it prior to you. Chef you ask? Yes if you cook, even if it is an attempt, you can call yourself a “chef”.

I have several of my favorite books listed on the Favorites Page on my site here, but here are a few more that are new to my collection that I just had to share with you! Enjoy and if anything, start compiling a Holiday list for yourself! If you are so inclined to get them in the digital version, some of these books are under $2 and some are actually free if you have an Amazon Prime membership.




Try Amazon Prime 30-Day Free Trial

Eat Your Way To Happiness

We intuitively know that what you put in your body ultimately will affect your health, well-being, and over all self. Jamie Oliver in his latest TED talk mentioned that our children are the first generation that actually have a lesser life expectancy than we do. By TEN years!! That is so sad. Are you asking why? Many factors are the cause: inactivity, chemical exposure and of course one of the biggest culprits is food. What are what we eat! In the short video below, Michele Chevalley Hedge also discusses how food also affects our happiness and mental well being.

10 foods that make you happy

Not only is obesity and diabetes on the rise along with a hoard of other illnesses because of our diets, our mental states are at risk. The medical community will 99% of the time just prescribe the latest drugs for depression, anxiety, sleeplessness. Rarely does a doctor address the root cause of these illnesses. A prescription in my opinion is a patch, not a fix. There is a “reason” that you are having these symptoms it doesn’t just happen. Now don’t get me wrong, there are situations where prescriptions are required. However, if you alter your diet to include whole real food, along with getting much needed Vitamin D from the sun and getting back to nature I pretty much can guarantee that your mental woes will be lessened. If you remember, as I discuss on my about me page, for me eliminating dairy from my diet cured my 20 plus years of anxiety.

The problem is we don’t eat whole or real food anymore. We are a society of convenience. Convenience is cheap, easy and poisonous. Plain and simple! You need to educate yourself and this will ultimately trickle down to your family and start a new trend of healthy eating habits.

It is quite simple really, eat real food!



resources: http://ahealthyview.com.au/

Belviq? Don’t Do It!

So I have been there and I know that when it comes to weight loss, you want quick results. Quick results can happen in many ways, but are they sustainable? I have tried many of the programs that are out there. Short term they work, long term they do not. That is where my story began as I told in my bio on my “About” page. I was not feeling the best and I had tried a lot of the weight loss programs and exercise, none of which were successful. It became pretty black and white to me, what you put in your body represents how your body will look and perform. Food is key.  Good whole, preferably organic, grass-fed, free range food. PERIOD! Please read Robb Wolfe’s book The Paleo Solution “The Original Human Diet”. This is what turned my “lifestyle” around.

So lets move on. Why I’m writing this blog? I saw a commercial today about a new FDA approved weight loss prescription call Belviq®. Have you seen this? The intention is to help overweight people that have an underlying health condition because of their weight achieve ideal weight and health.  I guess I can say there are good intentions from the drug companies, but I would be lying. As you listen to the commercial the side effects and risks of taking this “wonder weight loss pill” are unbelievable! An article written by Consumer Reports even advises not to take this FDA approved weight loss drug.  I can’t help but post the risks and side effects on this blog. (My favorite is the fruit-like breathe and talking or acting with excitement you cannot control). Before I do that I will say my final piece.  Because the side effect list is too long that you probably won’t scroll down far enough to read my last words.

Don’t fall for the gimmick weight loss plans, calorie counting/portion control plans, food replacement plans or quick prescription drug plans. Fall for the 2 million year plan, called Paleo! If a 2 million year old proven “diet” is a fad, then I am proud to be a part of.



Belviq® Side Effects


In addition to its needed effects, some unwanted effects may be caused by lorcaserin (the active ingredient contained in Belviq). In the event that any of these side effects do occur, they may require medical attention.

You should check with your doctor immediately if any of these side effects occur when taking lorcaserin:

More common

  • Anxiety
  • bladder pain
  • bloody or cloudy urine
  • blurred vision
  • body aches or pain
  • chills
  • cold sweats
  • coma
  • confusion
  • cool, pale skin
  • cough
  • depression
  • difficult, burning, or painful urination
  • difficulty with breathing
  • dizziness
  • ear congestion
  • fast heartbeat
  • fever
  • frequent urge to urinate
  • headache
  • increased hunger
  • loss of voice
  • lower back or side pain
  • nasal congestion
  • nausea
  • nightmares
  • pounding in the ears
  • runny nose
  • seizures
  • shakiness
  • slow or fast heartbeat
  • slurred speech
  • sneezing
  • sore throat
  • swelling of the breasts or breast soreness in both females and males
  • unexpected or excess milk flow from the breasts
  • unusual tiredness or weakness

Less common

  • Bloating or swelling of the face, arms, hands, lower legs, or feet
  • decreased ability to exercise
  • dry mouth
  • flushed, dry skin
  • fruit-like breath odor
  • increased hunger
  • increased sensitivity to sunlight
  • increased thirst
  • increased urination
  • itching, pain, redness, or swelling of the eye or eyelid
  • joint pain
  • loss of consciousness
  • rapid weight gain
  • severe skin rash or hives
  • stomachache
  • sweating
  • swollen glands
  • tingling of the hands or feet
  • trouble with breathing
  • trouble with sleeping
  • unexplained weight loss
  • unusual weight gain or loss
  • vomiting
  • watering of the eyes


  • Black, tarry, stools
  • chest pain
  • cough or hoarseness
  • pale skin
  • sores, ulcers, or white spots on the lips or in the mouth
  • swollen glands
  • unusual bleeding or bruising

Incidence not known

  • Agitation
  • confusion
  • convulsions
  • diarrhea
  • high fever
  • increased sweating
  • loss of bladder control
  • overactive reflexes
  • painful or prolonged erection of the penis
  • poor coordination
  • restlessness
  • severe muscle stiffness
  • shivering
  • talking or acting with excitement you cannot control
  • trembling or shaking
  • twitching
  • unusually pale skin

If any of the following symptoms of overdose occur while taking lorcaserin, get emergency help immediately:

Symptoms of overdose

  • Abdominal or stomach discomfort
  • false or unusual sense of well-being
  • seeing, hearing, or feeling things that are not there

Some of the side effects that can occur with lorcaserin may not need medical attention. As your body adjusts to the medicine during treatment these side effects may go away. Your health care professional may also be able to tell you about ways to reduce or prevent some of these side effects. If any of the following side effects continue, are bothersome or if you have any questions about them, check with your health care professional:

More common

  • Back pain
  • difficulty having a bowel movement (stool)
  • muscle aches

Less common

  • Decreased appetite
  • difficulty with concentration
  • dry eyes
  • muscle spasms
  • muscle, joint, or bone pain
  • problems with memory
  • rash
  • sleeplessness
  • stress
  • toothache
  • trouble seeing


Well you read them all! Isn’t it amazing that something that is supposed to help you lose weight had more side effects then benefits for your health. Please don’t fall for the traps and gimmicks, take control of your health with real food!


resources: http://www.drugs.com/sfx/belviq-side-effects.html



Passing On Krispy Kreme For A Healthier Option?

So yes, sugar is bad. Sugar is in everything. But do you know how much sugar? By now you know that even the manufacturing companies are marketing products as “natural”, “no sugar added” or “fat free” (cringe). So you really have to be careful when choosing seemingly healthy items and always read the labels. There was a recent article written by Take Part, “12 Surprising Foods With More Sugar Than A Krispy Kreme Doughnut!”. It doesn’t surprise me anymore what has been added to our foods, but it is always a good reminder that just because a product is labeled “healthy” it isn’t always!

For a little perspective according to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are (7):

  • Men: 150 calories per day (37.5 grams or 9 teaspoons).
  • Women: 100 calories per day (25 grams or 6 teaspoons).

That is pretty conservative when you think of the average American’s snack of choice. Just think, one can of Coca Cola has 140 calories from sugar. Or if you are reaching for a Snickers Bar (120 calories from sugar).

But honestly there is no need to have added sugars in your daily diet, they serve no purpose to the human body. Below are some pictures courtesy of Take Part to give you a little eye candy on this sugar situation (no pun intended). When you are ready to take control of your sugar cravings, you know who to call, me! You will only have yourself to thank.

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resources: www.takepart.com



You Will Never Eat McDonalds Fries Again!

 frysA potato and oil right? Guess again!

Did you know that McDonald’s use russet potatoes for their French fries? Specifically they use a type of potato called a Russet Burbank Potato. This potato is difficult to grow in the United States and further more they take a long time to grow. On top of that McDonald’s insists that these potatoes have absolutely no blemishes. The only way to do this is to spray this with a pesticide called Monitor “that is so toxic that the farmers who grow these potatoes in Idaho won’t venture outside and into their fields for five days after they spray.” I would say that would be the first giant waving red flag! So this “monitor” pesticide is so toxic that the farmers that are using it to prevent the insects/blemishes on the potatoes for McDonald’s will not even go into their fields after spraying, then they take these toxic potatoes to atmospheric sheds the size of football fields to “off gas” the chemicals from the potatoes for six weeks because they are not edible! Does that seem ok to you? Should we be consuming a product that went through this process? Now I don’t want to say the McDonald’s is the only culprit here, this comes down to all processed food that we are buying out of convenience.

We are all aware that there is an increase cancer, diabetes, obesity and a whole host of diseases that are related directly to what we are putting in our mouths! It’s as simple as that.

There has been study after study linking cancer and the consumption of GMO’s, pesticides, hidden toxins and additives (yes I am going to say sugar!) in our foods. Cancer is not the only disease but I think you get the picture. With my coaching in the 21 Day Sugar Detox, the focus is to get back into the kitchen and cook again, cook with whole unprocessed food. Since the mid 60’s home cooking has dropped in half. They say the family that is not as well off that has to cook at home vs. the family that is financially able to get the modern conveniences of restaurants, fast food and pre packaged meals are actually healthier. The key ingredients in most processed food is fat, salt and sugar. These are inexpensive fillers not only give you a dopamine effect, when they are used in combination together properly they are addictive. The food industry does not like to use this term, so they like to refer to your wanting there products as a “craving”. There is a difference.

Definition of Addiction:

:a strong and harmful need to regularly have something (such as a drug) or do something (such as gamble)

:an unusually great interest in something or a need to do or have something

Definition of Craving:

:a very strong desire for something

I see a slight difference in those definitions. A harmful need vs. a strong desire.

Watch or listen to this video. This is Michael Pollan, an author, activist, journalist, and professor of journalism at the UC Berkeley Graduate School of Journalism. He has done extensive research on the effects of food and our society. How getting back in the kitchen and cooking is one of the simplest things we can do to reclaim our health.

resources: http://www.collective-evolution.com/2014/04/



Woman=Power! Ninja Warrior’s First Woman 2015!

Look at those guns! I am always in awe the strength and determination that woman are demonstrating now! Here is Meagan Martin, the first American Ninja Warrior Woman of 2015 to scale the wall and in one try I might add! Amazing!

resources: http://www.nbc.com/american-ninja-warrior

Wellness Fair Success!

I can’t say enough how excited I was to organize our 1st Annual Wellness Fair! We had an amazing turnout! Thank you for all that donated to The Edgerton Community Outreach and for those that came to support our cause! All of the Vendors that were present were there to spread their passion of Health, Wellness and Natural Living in our community! We had some amazing raffles from our vendors. Be sure to scroll down and check out the gallery of pictures!

Here are the winners!

GRAND PRIZE-Summer Membership at Sara’s Health & Fitness and a 21-Day Sugar Detox Coaching Session with me!-Heather Wilke-Perkins
Flock of 3-Amanda Lyn
Nicki’s Notions-Barb Beyer
Nerium- Barb Beyer
Eleven- Carla J. Schoville
Edgerton Floral and Garden Center– Marilyn Johnson
Norwex– Vicky Schaeffer
Wildtree Organic Products-Linda Schumacher
Crossfit 868 – Pat
Lemongrass Spa with Jennifer-Judy Prange
Arbonne-Katie Precourt
Richardson Center for Learning & Wellness-Scott Race
Thrive Massage and Healing Arts -Jude
Blue Gilly’s Pancake Pier & Lunch Dock-Shelby Weger and Michelle ?
Kyuki-Do Martial Arts of Edgerton– Birthday party-Caitlin Schmidt and 1 month tuition Madeline
Clarks Flowers-Dan Weger
Paleo Mama Bakery -Ann Straub
Cornerstone Birth-Sarah Micklus
Van Roo Family Chiropractic– Dan Weger
DinoEats “It’s A Lifestyle”LuAnn Reible-Meinholz

Here are some pictures of our amazing event!

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Thanks again and look for us next year on the Saturday following Memorial Day 2016!

A New Name For High Fructose Corn Syrup To Trick You!

poison hfcsSneaky, sneaky! The high fructose corn syrup manufacturers have renamed HFCS as “fructose” or “fructose syrup”. Fructose is a naturally occurring “sugar” found in fruits, but this is a simple sugar that the body can process and eliminate properly. The fructose that you would be getting in products carrying HFCS “fructose” is far from the same that you would be getting from eating a apple! Since the 1980’s HFCS has replaced refined sugar, honey and other types of sweeteners. The food industry is consistently moving away from natural products and finding cheaper replacements to use in their products. There is no concern for the health of their consumer, their only concern is for their wallets. HFCS has been studied and known to cause some very harmful side effects from long-term use. Here are a few common effects from HFCS.

  • Diabetes
  • Metabolic Syndrome
  • Damage to your immune system
  • Speed up the aging processes
  • Liver damage
  • Hypertension and increased levels of LDL (bad cholesterol)
  • Mercury poisoning

Now the first six I can understand, but Mercury poisoning? That threw me. In an article written by Melinda Hemmelgarn from the Colombia Tribune it was researched that HFCS producers use hfcs mercuryprocessors that use mercury-grade caustic soda to separate corn starch from the corn kernel. Back in 2005, under the direction of environmental health officer Renee Dufault, researchers found detectable levels of mercury in nine out of 20 samples of HFCS.

So are you a gambling kind of person? The FDA is not looking out for you or your family. They are looking out for the bottom line! So be sure to make your own informed decisions on what you bring into your home. It is guaranteed that you will find HFCS in about every pre-packaged grocery item. So if your feeling lucky and want to continue to eat highly processed liquid sugar that contains brain-deteriorating mercury. Then roll the dice and good luck!

top hfcs foods


resources: http://livingtraditionally.com/high-fructose-corn-syrup-renamed-now-marketed-natural-sweetener/




Everybody’s Free To Wear Sunscreen!

We all need to slow down in life. The Sunscreen Song is something every family should listen to together. In order to have a full life you need to slow down and appreciate your life, especially from a young age. You should tell your children this, even though it may seem like they aren’t listening, they are. We are never too old to wear sunscreen, even if you are 50 you can still slow down, reflect and appreciate. I stumbled across this speech and was mesmerized. Everybody’s Free To Wear Sunscreen was a hypothetical commencement speech written by columnist Mary Schmich, originally published in June 1997 in the Chicago Tribune titled “Advice, Like Youth, Probably Just Wasted on the Young”. This time of year with children graduating we can’t help but reflect back and think of memories of our youth and recite in our heads “if I knew then, what I know now!” So take time with your family, turn off the T.V., put down the cell phone and find a quiet room. Gather your family and listen to this. I guarantee that when you are finished listening, the room will be quiet and you and your family will be sitting silent in self reflection.

Mary Schmich followed up with her book Wear Sunscreen “A Primer For Real Life” that has become a staple gift for graduates. Be sure to grab a copy for that young man or woman!

"It's a Lifestyle"

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