Food of the Week: Chicken

What’s your favorite way to eat chicken (besides wings!)? 

If you’re like a lot of people, chicken is one of your top go-to’s for protein. And it’s actually packed with other surprising benefits beyond its protein content. For example, it’s full of the amino acid “tryptophan” which can boost your serotonin level. It also is your brain’s “feel-good” hormone that helps boost your mood and fight anxiety.

Chicken is also rich in vitamins and minerals and has a hefty dose of choline, which is important for memory, mood, and muscle control. 

Recipe: Chicken Wings

🍗 These homemade buffalo chicken wings are fast, easy, and a LOT healthier than the deep fried version.

Serve them just like regular wings – with carrot & celery sticks and your favorite sauce.

Spicy, Sweet, & Hot Chicken Wings

(8 servings) 

  • 2 lbs (900 g) chicken wings 
  • 1½ tsp avocado oil
  • 1 tsp baking powder
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • ¼ cup (60 ml) hot sauce (Frank’s RedHot if possible)
  • 2 Tbsp grass-fed butter or coconut oil
  • 1 Tbsp honey
  • 2 tsp apple cider vinegar

Preheat your oven to 400ºF/200ºC and line a baking sheet with foil. Put a wire rack on the sheet and spray it with nonstick cooking spray.

Dry the wings and add them to a medium bowl, tossing them with the oil, baking powder, and onion and garlic powder until they are fully coated.

Place the wings on the wire rack and bake until the chicken is crispy and completely cooked (45-50 minutes).

While the chicken is baking, make the sauce. In a small pan over medium heat, simmer the hot sauce, butter, and honey and cook (stirring often) for about 5 minutes. Remove it from the heat and stir in the vinegar.

When the wings are done, place them in a large, clean bowl. Add the prepared sauce and toss to coat well. Place the wings on a platter and serve!

Love and Light,


About Me

I’m a Certified Integrative Nutrition Health Coach, Blogger, Author, Spirit Junkie, and Yogi.

It is my health issues with acid reflux that led me to study holistic nutrition and become a Health Coach.  I took several acid reflux medications but found that none of them alleviated my acid reflux. One day, I decided that I needed to stop taking medication and make some changes. I naturally alleviated my acid reflux symptoms by changing my diet and making some lifestyle changes. 

Schedule a complimentary 30-minute health consultation.


12 Ways to Create a Cancer-Free Home

We live in a toxic world and there are so many things that cause cancer from our diet to the household products we use. We tend to think that if we carry our family’s genes, we will develop cancer. On the flip side, we think that if we don’t have the gene, we will not develop cancer. This isn’t true. We need to consider factors such as diet, lifestyle, and environment.

Here are some ways to to reduce your risk and create a cancer-free home.


12 Ways to Create a Cancer-Free Home


Step 1. Eat organic fruits and vegetables

Conventional produce is grown with chemical pesticides and herbicides, which are known carcinogens.

The most widely used brand of pesticide, RoundUp, took a major blow in the media when the World Health Organization announced that RoundUp’s active ingredient, glyphosate, is a type 2 (probable) carcinogen.

Even when washed thoroughly, traces of these toxins are still present on and in conventionally grown fruit and vegetables, due to absorption into produce itself, and via its soil and roots.

Note: Clean fruits and vegetable with a small amount baking soda and filtered water..let soak for a few minutes.

When possible, opt for organic produce, grown without the use of dangerous chemicals. Organic farmers use old fashioned methods to keep pests at bay. One such method is planting garlic near the crops, which naturally repels insects.

Check out the Environmental Working Groups’ Clean Fifteen and Dirty Dozen, to find out which conventionally raised fruits and vegetables are safe to eat and which varieties must be organic.

Step 2. Do not consume genetically modified foods (new terms: Bio-engineered or BE)

Do not eat soybeans, corn, wheat, sugar, cottonseed, or canola unless it is listed as non-GMO or organic. GMOs are extremely dangerous and have been shown to cause tumors.

Genetically modified foods should be eliminated from your diet at all costs, to avoid cancer and other serious illnesses and diseases.

Approximately 90% of U.S. grown soybeans, corn, wheat, sugar beets, cotton, and canola are genetically modified and they are used in nearly every packaged food on the market, especially in the United States.

The ingredients are often concealed with a name that appears to be a natural food source. For a list of ingredients to avoid, check out the Invisible GM Ingredients on the Institute for Responsible Technology website.

For in depth information about GMOs, including how they infiltrated our food supply and why they’re so toxic to all living creatures and our environment, check out Altered Genes, Twisted Truth and Genetic Roulette.

Step 3. Eliminate or reduce sugar consumption

You might say that cancer loves sugar as much as we do and that cancer and sugar have an obsessive love affair with each other.

Sugar is literally the top food choice for cancer and consuming sugar exacerbates cancerous cell activity, causing the formation of tumors as well as increasing the speed of
cancer growth.

As a matter of fact, because sugar is so drawn to cancer cells, certain cancer tests involve the injection of either glucose or sucrose (forms of sugar) into a patient. The sweetened liquid then acts as a tracking device for doctors and radiologists as it leads
them directly to the tumor.

However, sugar found in fruit and vegetables do not feed cancer cells, as proven by the Gerson Cancer Therapy.

It’s important to mention that for most people, the most abundant source of sugar comes from simple carbohydrates, such as white bread, pasta, flour, rice, potatoes, etc… Once
ingested, these foods turn into a form of sugar. Another source of high sugar consumption comes from packaged foods, fast food, and soft drinks.

Often, sugar is hidden or disguised under names that sound like natural substances. You can find more information and a list of names on the Hungry For Change website.
Oncologists know about the sugar-cancer link! So why don’t they tell their patients to reduce their sugar intake? I’ll let you decide on the answer to that question.

Step 4. Avoid artificial sweeteners/sugar substitutes

The majority of artificial sweeteners are carcinogenic and should be eliminated from your diet. That includes the pink stuff, the blue stuff, and any other colorful package that you find on the table at restaurants.

If a product is marked “sugar free”, check the label for toxic, artificial sweeteners, including aspartame, sucralose, saccharin, and high fructose corn syrup (made from GMO corn).

Opt for natural and whole food sweetener sources such as Stevia, Lakanto, honey, coconut cane sugar, molasses, applesauce, maple syrup or granules, xylitol, bananas, raisins, figs, and dates.

Preferably organic and raw products, where applicable. These options have varying textures and tastes so it will take some trial and error to determine which ones are best for each recipe or situation. You can also search for recipes that include these

Step 5. Restrict or eliminate your intake of starchy foods that are baked, fried, toasted or broiled

When starchy, high carbohydrate (high sugar) foods are baked, broiled, fried, or toasted in temperatures exceeding 248˚ Fahrenheit, they form a substance called acrylamide.

Acrylamide has been identified as a “probable human carcinogen” by the National
Toxicology Program as well as the International Agency for Research on Cancer.

Foods with the highest acrylamide levels include potato chips, french fries, coffee, breakfast cereals, cookies, and toast.

Longer cooking times also increase the amount of acrylamide, so it’s best to reduce the amount of time that you bake, broil, toast, or fry these foods.

To avoid acrylamide exposure completely, only consume starchy foods that have been boiled or steamed since these alternate cooking methods do not cause the formation of acrylamide.

Step 6. Remove processed meats/foods from your diet

Processed Meats i.e. bacon

After reviewing more than 800 scientific studies, the International Agency for
Research on Cancer classified processed meat as a Group 1 carcinogenic,
meaning that any animal meat that has been smoked, salted, cured, fermented,
flavored, or preserved in any way is definitely carcinogenic to humans. In
particular, this type of meat has been shown to cause colorectal cancer, one of the top three causes of cancer death worldwide.

In addition, the IARC noted that intake of red meat should be limited as evidence suggests an association between this type of animal product and colorectal, pancreatic, and prostate cancer. The study identified red meat as beef, pork, veal, lamb, mutton,
horse, and goat.

Other studies show that consumption of beef and dairy products elevates IGF-1 hormone levels and a nutrient called choline, in humans. Both IGF-1 and choline are linked to an increase in various cancers, such as colon, breast, and prostate cancer.

Most dangerous are commercially raised, factory farm animal products since they’re fed
a diet of GMO grains – primarily genetically modified corn and soy – and other ground up
animals that were given the same genetically modified feed.

Factory farm animals are also loaded with antibiotics, growth hormones, and toxins to help them grow faster and to keep them from contracting diseases due to the unsanitary conditions in which they’re raised. Many of these chemicals have been studied and are
also proven to directly cause cancer or increase cancer risk. Others remain untested so there is no evidence of the safety or long-term effect on humans.

To protect yourself and your loved ones, eliminate processed meats and moderate your intake of other animal-based protein sources, choosing only organic when possible. Also, increase your intake of plant based protein sources such as nuts, seeds, non-dairy milk,
legumes, whole grains, and vegetables. This option provides all the necessary amino acids for optimum health and muscle building plus the added benefits of nutrients, chlorophyll, and minerals which are not found in animal foods.

Package Foods

Packaged foods, most of which are highly processed, are notoriously unhealthy due to the amount of preservatives, additives, excess sugar, and salt they contain. These substances cause inflammation throughout the human body, now recognized as the
basis and catalyst for all disease, including cancer.

Of equal concern, are the preservatives and additives that have been proven to cause cancer by damaging human DNA, disrupting hormone levels, and reducing levels of good gut bacteria which fights disease and infection. These include chemicals such as nitrites, nitrates, sodium benzoate, potassium bromate, and others.

In addition, nearly all packaged foods contain genetically modified organisms (GMOs). The Seralini Study concluded that these genetically modified ingredients cause the growth of tumors. The DNA damaging effects of GMOs were also discovered by the
scientists who created the genetically altered seeds, although this information was hidden from the public.

Step 7. Eat As Many Cancer Fighting Foods As You Can

There is absolutely nothing that fights cancer and protects your cells from the damage of carcinogenic substances or prevents cancer from developing, more than vegetables and fruit particularly green, leafy vegetables (cruciferous). This is due to the phytonutrients and chlorophyll contained in these super hero foods.

Phytonutrients can only be found in plant foods such as fruits, vegetables, legumes, whole grains, nuts, and seeds. This is what gives plants their color, with each color providing a different type of nutrient, so it’s important to get a variety in your diet each and every day and at each meal.

Mushrooms, onions, and garlic contain a tremendous amount of cancer fighting antioxidants even though they lack any actual color.

Here is a good suggestion from Dr. Joel Fuhrman: Eat G-BOMBS!  That means Greens, Beans, Onions, Mushrooms, Berries, and Seeds! The Healthiest Anti-Cancer Foods!

Step 8. Use and drink filtered water

Regardless of where you live your tap water most likely contains a bunch of powerful toxic substances including fluoride, chlorine, arsenic, chromium, Atrazine, perchlorate, nitrobenzene, and/or lead.

These chemicals have been shown to cause numerous types of cancer, including bladder, breast, prostate, skin liver, kidney, brain, stomach, and lung cancer.

An affordable Reverse Osmosis system will filter out the majority of these harmful contaminants, as well as other nasty materials. Filtered water should be used for drinking, cooking, baking, and making ice cubes. Kangen is a well-known water system and can be expensive.

Step 9. Eliminate or reduce consumption of food from cans and plastic bottles and don’t store or heat food in plastic containers

The majority of food and water sold in cans or plastic bottles are exposed to a
chemical called Bisphenol A (BPA) in the lining of the container.

BPA has been identified as an endocrine disrupter. Exposure to this chemical
increases the risk of breast and prostate cancer. BPA can even be passed onto infants via the umbilical cord and early exposure to BPA influences and increases the likelihood of contracting cancer as an adult. A recent study also showed that BPA masks markers in the urine, used by doctors to detect prostate cancer. This makes it harder to diagnose this deadly disease in the early stages.

Although some food producers are beginning to switch to BPA alternatives, there haven’t been enough scientific studies to predict the effects of long-term use of alternative materials.

To reduce your risk when storing or heating food, use only glass or corning ware containers and cookware. Likewise, when drinking or storing liquids, use only glass bottles or jars.

Step 10. Avoid non-stick products for cooking and baking

Non-stick cookware, such as those made with Teflon, contain a chemical called
Perfluorooctanoic acid (PFOA). PFOA is particularly dangerous due to the fact that the fumes that come from the chemical burn off can remain in your body and environment for long periods of time.

Animals are apparently highly sensitive to this toxin and the fumes are so potent that they have been traced to the deaths of pet birds.

This substance has been shown to increase the incidence of liver, testicular, mammary gland, and pancreas tumor growth in lab animals. Human studies showed an increased risk of bladder, kidney, and testicular cancer from PFOA exposure.

To reduce your risk of cancer and exposure to this carcinogenic substance, use only stainless steel or cast iron cookware.

Although there are brands on the market listed as “PFOA free” or “PTFE free” (PTFE is
Polytetrafluoroethylene, the trademark name for Duponts’ Teflon product), these products are made with aluminum, another heavy metal that accumulates in your body
(especially your brain), increasing your risk of cancer and other serious health

Step 11. Eliminate aluminum

Aluminum is a neurotoxic that accumulates in your bones and brain. Scientists have linked aluminum to breast cancer as well as many other disorders and diseases.
A 2012 study showed that aluminum concentration in foods increased by 76% to
378% when cooked in foil. The range was dependent on length of cooking time, temperature, fat content, and pH level of the food and the presence of added substances, such as seasoning.

Other sources of aluminum are baking powder, pancake and cake mix, self-rising flour, frozen dough, and processed cheese.

To avoid aluminum exposure from your food use parchment paper in place of aluminum foil, BBQ foods directly on the grill or on a non – aluminum grill pan, purchase aluminum free baking powder, make dough and batter from scratch, and avoid processed cheese and beverages in aluminum lined containers, such as soda and juice.

Step 12. Get rid of toxic cleaning products

Before you rush to tell your spouse, I must confess that this is not completely accurate.
While it is true that products used to freshen and clean your kitchen, dishes, and utensils may contain toxic substances that promote cancer, cleaning, in and of itself, does not.

Whether you’re eating, cooking, or cleaning in the kitchen, you’re likely ingesting, absorbing, or breathing in carcinogenic substances such as phenols, nitrobenzene, and formaldehyde which can be found in detergents, polishes, floor cleaners, and
air fresheners.

To find toxic-free products for your home visit the Environmental Working Group’s Guide To Healthy Cleaning web page. This organization is not influenced by corporations or special interest groups because they do not make money from advertisements,
as most informational websites do.

Environmental Working Group is a non-profit that performs research for consumers and publishes their findings on They make no money from the products listed on their site, and take no money from the corporations that manufacture the products.

If you’d like information about a product that EWG hasn’t researched yet you can enter the ingredients into their system, which will provide a detailed explanation of the toxicity level of each ingredient as well as an overall toxicity score for the product.
You can also make your own toxic-free cleaning products. White vinegar, lemon, and baking soda are all inexpensive and effective ways to clean and disinfect your kitchen and baths.


Another item I would consider is reducing or eliminating dairy products. They contain high amounts of antibiotics and growth hormones. And another factor to consider is that the grains they eat contain pesticides, fungicides, and herbicides.


Last but not least, lifestyle plays a big role. How stressed are you? Do you meditate to relieve your stress? Do you journal? Do you practice gratitude? Do you have anger or resentment that you’ve carried around for years?

As I listened to Chris Wark speak this morning on the Food Revolution Summit about how he beat cancer, he mentioned that a crucial factor that helped him was FORGIVENESS!  We need to forgive people and then ask God to bless them!  This was so powerful!

To your health and happiness,


Should Hemp be Certified Organic?

This article first appeared on

The organic certification of hemp has been a confusing and sometimes controversial topic. Certification of hemp is relatively new in the United States and the United States Department of Agriculture (USDA) has changed their stance on hemp certification many times. The ambiguity of organic hemp has perplexed both hemp farmers and consumers for the past few years.
As a consumer of hemp-derived CBD, you may be wondering: should hemp be certified organic? Let’s discuss the timeline of hemp certification and the controversy surrounding organic hemp.

Can Hemp be Certified Organic?

Under the 2014 Farm Bill, institutions of higher education and state departments of agriculture are authorized to establish industrial hemp research pilot programs in states where the production of industrial hemp is legal. The Farm Bill allowed for these pilot programs to exist but did not provide implementation details for agencies such as the USDA. This gave agencies like the USDA room for interpretation.
This may be cleared up by the 2018 Farm Bill, but that is currently unclear.
At first, a directive from the USDA’s National Organic Program (NOP) staff allowed hemp to be certified organic by third-party agents. Once a third-party agent is accredited, it has the authority to approve or deny applications for organic certification. Then, in February 2016, the USDA reversed their decision. At the time, a handful of hemp farms had secured or were in the process of securing, certifications from accredited third-parties.

“Organic certification of industrial hemp production at this time is premature and could be misleading to certified organic operations,” read a USDA statement. “The legality of the various uses of this product has not yet been determined. Until USDA guidance regarding industrial hemp production under the Farm Bill is completed, NOP-accredited certifying agents may not certify the domestic production of industrial hemp.”

New Rules

This change left farms that secured the certification in a state of uncertainty. It also delegitimatized the legality of hemp, which goes against the 2014 Farm Bill.
To clarify their stance, the USDA, along with the U.S. Drug Enforcement Administration (DEA) and the U.S. Food and Drug Administration (FDA), released a Statement of Principles on Industrial Hemp in August 2016. Under this statement, industrial hemp produced in the United States may be certified as organic if produced in accordance with USDA organic regulations.
Confusing, right?
It appears the Statement of Principles currently allows the certification of organic hemp. However, organic hemp certification is a bit more complicated than it appears on paper. There is also a possible bias as it is not clear if the USDA is adhering to the 2014 Farm Bill or is influenced by the DEA, which tries to regulate some constituents of industrial hemp as it does marijuana under the Controlled Substances Act (CSA).
Additionally, the barriers surrounding organic certification are high. With USDA organic certification for industrial hemp, there are opportunities, challenges, and rigorous requirements. It can take years for a farm to receive organic certification and costs to go through the certification process range in the thousands.

So, Should Hemp be Organic?

At this time, not necessarily. An organic certification is not the only indication of quality grown hemp products.
We know it is possible for hemp to be grown at a high standard without having an organic certification because European farms have been growing high-quality hemp for many years without such. Hemp farmers without organic certification can still grow under high standards and without the use of pesticides, herbicides, and chemicals.

cbd salve

When researching the quality of a hemp product, it is most important to inquire about farming practices and extraction methods. In the future, hemp certification may be a major indicator of quality, but for now, we should focus on other indicators of quality. A certificate of analysis (COA), which confirms the cannabinoid levels of a CBD product, is an accessible way for consumers to confirm a product’s label is accurate.

What the Future Holds

It is our hope that the passing of the 2018 Farm Bill, which includes the Hemp Farming Act of 2018, will clarify any legal “grey area” surrounding hemp. With the passing of this bill, agencies like the USDA and DEA will have no room for interpretation of the law. If passed, the Hemp Farming Act of 2018 will clarify the absolute legality of hemp.
We can aid in the passing of legislation such as the Hemp Farming Act of 2018 by voting in local and state elections. Additionally, with the following link, you can contact your senators and congresspersons and urge them to support the Hemp Farming Act of 2018.

Some Quick ‘n Easy Dishes

Here are my recipes:

Purple cabbage, green cabbage, kale, carrots, fuji apple, orange zest, orange, and lemon juice. I made this healthy coleslaw using my Saladmaster machine. #vegan #raw #organic

Healthy Coleslaw

Brown rice pasta mixed with basil spinach pesto.  Top with your choice of veggies: broccoli, kale, zucchini, etc. and your choice of protein. #gluten-free #organic #vegan


Spiralized zucchini cooked at medium to low heat with basil spinach pesto.  Topped with turkey meatballs. #gluten-free

Spiralized zucchini with meatballs and pesto


Is coconut oil the new miracle potion?

If you’re like me, you probably have spent hours trying to figure out how to pick out the right kind or healthier coconut oil in your local health food store. I’ve spent half an hour or more reading and comparing labels determining the difference between extra virgin coconut oil, unrefined virgin coconut oil, and refined coconut oil!

Difference between extra virgin coconut oil, virgin coconut oil, and refined coconut oil?

Let’s start with the processing of coconut oil.

Refined Processing

Whether coconut oil becomes refined or unrefined depends on what processing methods the oil undergoes. Refined coconut oil starts out as dried coconut meat, known as “copra.” Because coconut oil producers frequently dry the meat in open air, it can gather hazardous bacteria and pathogens-so any oil extracted from copra needs further purification before it’s safe to consume. During the refinement process, copra undergoes bleach filtration to screen out impurities, as well as heat treatment to remove its distinctive odor.

Unrefined Processing

Unrefined coconut oil, on the other hand, starts with fresh coconut meat rather than dried copra—ensuring the extracted oil is sanitary without the need for further purification. To produce unrefined coconut oil, the meat goes through one of two methods: “quick drying” or “wet milling.” Quick-dried coconut meat receives a small amount of heat to remove moisture, and then mechanical extraction separates the unrefined oil from the meat. With the wet-milling process, machines press the liquid out of fresh coconut meat—and then use boiling, refrigeration, centrifuging, fermentation or enzymes to isolate the oil from the extracted liquid. With both the quick drying and wet milling methods, the resulting coconut oil is safe for consumption without bleaching or deodorization.

Unrefined, Expeller Pressed Virgin Coconut Oil

As the name suggests, it is the crude coconut oil that has been obtained right from the expeller; unrefined, unfiltered and without any additives. Sometimes, it is also called the Pure Coconut Oil to mark its differences with the Refined Bleached Deodorized Coconut Oil, known as the Refined Coconut Oil.

Virgin Coconut Oil, Organic Coconut Oil, and Organic Virgin Coconut Oil can be unrefined too.

Note: there is no difference between extra virgin or virgin coconut oil.

Advantages of Virgin Coconut Oil

  • Taste: Unrefined Coconut Oil is tastier than the Refined Coconut Oil as it is neither bleached nor refined.
  • Flavor: Unrefined Coconut Oil has a beautiful flavor of that of fresh coconuts which is absent in Refined Coconut Oil, since it is deodorized.
  • Nutrients: It is more nutritious than the refined one, being least process and subjected to least heat. It is richer in proteins (this is almost absent in refined oil), vitamins and antioxidants. Contains medium chain fatty acids.
  • Natural: It does not undergo any chemical processing therefore is not refined. It has a more natural touch. It is derived from fresh coconuts and is not subject to heat. This preserves all the natural goodness of this oil, such as high content of Vitamin-E and minerals, which are otherwise almost stripped from the Ordinary Coconut Oil during processes like heating, filtration, refining, and bleaching which are done to make it colorless and odorless.
  • Wholeness: It is wholesome coconut oil.
  • Virgin Coconut Oil is very effective as a moisturizing agent.

Disadvantages of Virgin Coconut Oil

  • Hygiene: It is less hygienic than the Refined Coconut Oil, since it does not undergo any refining and may contain dust particles and other unwanted stuff.
  • Therapeutic Uses: It may not be suitable for therapeutic uses.
  • Internal Applications: The Refined Coconut Oil is better in this respect, being more hygienic.
  • Cost: Despite being less processed, it is bit more money than the refined one, since most of the coconut oil produced is converted to refined oil.
  • Availability: Unrefined Coconut Oil is less easily available than the refined grade.

Health Benefits of Coconut Oil

The health benefits of coconut oil include:

  • Hair care
  • Skin care
  • Stress relief
  • Maintaining cholesterol levels
  • Weight loss
  • Increased immunity
  • Proper digestion and metabolism
  • Relief from kidney problems
  • Heart diseases
  • High blood pressure
  • Diabetes
  • HIV
  • Cancer
  • Dental care
  • Bone strength

These benefits of coconut oil can be attributed to the presence of lauric acid, capric acid and caprylic acid. Its properties are antimicrobial, antioxidant, antifungal, antibacterial, and soothing.

Organic Virgin Coconut Oil can be purchased at Whole Foods, Mother’s Market, and Sprouts.

For more information on coconut oil, a good book to read is The Coconut Oil Miracle by Bruce Fife, CN, ND. It is available on or your local health food store.