Recap of Week #2 on the Cleanse

If you are new to this site, and interested to hear about the process of my 21 Day Standard Process Purification program, be sure to read:

And now let’s jump into my thoughts on Week #2! 

  • MEAL PLANNING: It’s great to batch cook, especially the vegetables, but diversity is needed. One huge perk of following the meal plan and using their One Degree of Change Cookbook. is variety is guaranteed. Being healthy is beyond having healthy ingredients as boredom can arise and needs to be prevented/intervened. If I wasn’t clear in my past posts, I am not using the meal plan bc following something so strictly doesn’t mesh with my rebellious personality and my reality of cooking for everyone in my house (2 littles and one big kid, my husband). Closing down this week, I know going into week #3 I need to mix up the grocery list and have different batch cooked items ready to go. Thankfully this can be as easy as changing the prep method and spices used.
  • SUPPLEMENTS: I do not tolerate the second supplement, SP Green Food, which came into the program on day 8. SP Green Food supports organ function and detox elimination. Overall, it’s not a huge loss, as I am still taking the fiber and using the nutritious shake powder, and I have a good candidate in the house who can take the pills (husband is getting lots of love in this post). However, it would be nice to reap the benefits of these pills. If you are reading this and question if you are not tolerating the supplements, you will have obvious digestive distress. Most cleanse participants eliminate more than normal, and I am less and bloated like a blimp. When I stopped the pills, it was night and day. However a few things you can try, before cutting out the pills: take a digestive enzyme with SP Green Food and/or decrease the serving size of 5 pills per meal to 2-3 pills per meal.
  • INDIVIDUALITY: Going off the 2nd bullet-point, I think 1) this is a fabulous well-rounded food img_4281and herb based cleanse for people coming from a pretty healthy diet, or even a not so healthy diet, however, 2) it is not for everyone. For example, I had a client email me about this cleanse and she is coming from an auto-immune paleo protocol diet (AIP) and I won’t recommend this program for her and people coming from a similar place, which would include myself. I really hate to say that about myself too as I am still getting results. Likely my results are from avoiding nuts (I haven’t done that before, even on the numerous Whole30 program and paleo challenges I have done in the past), but I know myself and am also avoiding the allowed quinoa, butter and minimizing my smoothies. Smoothies are a little tougher to cover with insulin, so I have minimized my shakes to 1x a day. The recommendation for the program is 1-3. All in all, no matter what cleanse people do/nutrition coaches recommend, they need to be recommended uniquely.
  • FOOD: I am eating so many nutrients. I am also not terribly missing much, except the occasional whiff of coffee I smell from my husband’s mug and a Friday night unwind wine. Overall, especially with the dairy free protein powder used in the shakes, all my food is so beneficial. My cells are getting awesome fuel and I can feel it in my energy and deep sleep. I continue to steer my desires to real food options. My latest obsession is sweet potatoes. I have a portion every night for dinner. To me, it’s mother nature’s dessert. img_4234
  • MEASUREMENTS: I haven’t gotten on the scale since day 1 as I don’t what a number to distract me from listening to what my body is craving. However, I feel really lean. A pair of pants I wanted wear Saturday night were too loose, and even if the scale doesn’t move much by the end of this program, my weight is shifting in a flattering way. This is bizarre, but I almost subconsciously ate more one day because I had a moment of fear of losing a lot of weight. It’s weird, yes, but it was honest and I like being in control. We will see come end of next week as how I will measure to conclude the program. On this topic, it’s very normal and common to lose an average of 15 pounds on this program (I read this in another Standard Process write-up). The more someone has to lose, the more likely their weight will calibrate to a new lower set point. Above all, this cleanse is not about under eating nor being hungry. I am never hungry and that is a good thing.
  • MOVEMENT: I increased the intensity of my workouts this week. I did more rigorous exercise most days – lifting, boxing, trampoline workouts with kettle bell swings, hot yoga and stair-climbing – and it felt great. I am just listening to my body and assessing how much I should push.

Day 8 – Going off my Saturday night out with friends, I woke more hungry. I played it safe with food and kept my order simple. I had a healthy appetite and changed up my egg and avocado breakfast and added a bowl of kale soup (I made this starting week 1, and should have froze half of it for week 3. I ended up pitching a serving of 2 because I let it sit too long). The rest of the day was a smoothie, veggies and a mouth-watering zoodle dish, broccoli and half a salmon filet I split with my husband for dinner.

I did some rebounding (trampoline) work to aid the detox, guzzled water and went to bed early.

Side note: I didn’t mention this in my last week’s summary, but I was so cold every day and night. I would sleimg_4244ep with wool socks and an extra blanket. By Day 8, my body temp has normalized.

Day 9 – I have good and steady energy and went back to a full-body lifting session at the gym. It felt so good.

I feel like I could use the word “awesome,” during this cleanse as much as the Bachelor says, “beautiful.” Forgive my redundancy of expression!

Life is a little slower in some ways. The herbs on my vegetables explode with flavor, I am more upbeat and positive in the kitchen. My plant intake is rubbing off on the household. My toddler loves the shakes and my husband is snacking on my batch-cooked veggies!

My biggest craving, which is funny, is actually gum. I want gum in the afternoon, but I am just opting for peppermint tea. I have had so much of this tea since the beginning, I wouldn’t be surprised if I started sweating candy canes.

Day 10a Tuesday – Loads of energy. I did so much today, but also woke up about an hour earlier than norm. I had eggs/avo combo for bfast, a beet, lots of greens, cucumber, fresh ginger, cinnamon and vanilla smoothie (it’s like a garbage can, I feel like I put anything in the blender) and had broccoli, sweet potato and a salmon filet for dinner.

Day 11 – I’m a go-go bunny. I was reflecting on the program and honestly I feel like I can eat like this forever. I would need a nudge to continue shakes through winter, but the food is delicious, and it challenges me to get creative with vegetables and spices. As mentioned above, I do need to be consistent in mixing up what I cook. I used cocoa in my smoothie, and it’s not exactly recommended in the program because Standard Process wants to ensure high quality cocoa, but that is what I had on hand, so I used it. I am being naughty, but it tasted nice!img_4241

Day 12 – Not much change from Day 11.

Day 13 – Hunger is roaring. I am very impressed with how much I can eat too. Lunch has been a big bowl of vegetables. The latest is half a bowl of spicy lime roasted broccoli, paired with spaghetti squash with onion, garlic and tomato. On top of this, I make a large smoothie with half a banana, vegetables, SP protein powder and some gelatin. I sprinkle most, if not all, of my smoothie with pumpkin seeds and or coconut flakes, unsweetened.

Day 14 – Pretty tired but hard telling if it’s my body or my toddler with his 5am wake-ups.Reflecting on the day, I got so much done and went out with friends in the evening. I’d typically wake up exhausted from a delayed bedtime, but I had a refreshed feeling waking up Sunday, starting Week #3, and certainly kept my dinner order clean! I had wild salmon, capers, Brussels sprouts and oysters to start.


JANUARY CLEANSE – If you are interested in doing a cleanse in the New Year, Standard Process is kicking off their 21 Day Standard Process Purification program with a webinar on the 9th of January, and the diet/supplement regime starts on the 10th. Let me know if you need to order a kit, and I will get you what you need. Their cleanse has dairy free and a standard version (both ~ $235)

This program has a Guide and a full eBook (1 Degree of Change) with step by step meal plans and a free app you can download, which has tracking tools, shopping lists/list builder and recipes from the meal plan.

A lot of information, but all of the above makes the program really easy to follow. Hope you have a healthy New Year and entire 2017 in whatever way you choose to strive for your best health.

Recommended Grocery List

If we fail to plan, we plan to fail. Eating healthy begins with a good grocery list and having an idea of what meals to make for the week ahead. More tips and advice below.

Produce – focusing on seasonal produce and organic if possible

  • Veggies – lots and lots!
  • Sweet potatoes – great for sweet potato chips or just oven roasted with butter or coconut oil.
  • Mushrooms – use these in everything, from eating raw to throwing in eggs.
  • Wild green
  • Broccoli – usually buy frozen in bulk, therefore, no stress on consuming it before it may spoil.
  • Zucchini, asparagus, brussels sprouts, cabbage, all pending on the planned meals for the week.
  • Cauliflower – use as cauli mash or cauli rice.
  • Fresh herbs – can really change the way a meal tastes, and provide antioxidants and helps detoxify our body.
  • Avocado – helps heal us from the inside out.
  • Frozen berries – for those nights I want something sweet – coconut cream, cocoa nibs and berries.
  • Bananas – so good frozen
  • Jicama – full of fiber and great for dicing in a stiry-fry, salad or slice cylinders and use as a chip.
  • Lemons/Limes

Health Tips:

Eat fermented foods daily. You can find options at Whole Foods (including Kombucha), fermented vegetables at the farmer’s market and online at

Overall diversify the types of produce you eat weekly, even simply rotate the type of salad greens you eat.


  • Anything grass fed/free range at a good price – beef, lamb, venison, pork
  • Nitrate free bacon – shortcut or Canadian bacon
  • Organic, free-range poultry – opt for skin-on, bone in. Both of these elements are mineral rich and good for our body.
  • No nitrate, hormone free, gluten free deli meat (Boar’s Head, Applegate, Columbus
  • WILD Salmon, tilapia, scallops, calamari, tuna, cod, shrimp – usually buy frozen and some fresh if eating same day.
  • Sardines

Health Tips:

If you don’t have access to quality protein sources there are some great online stores and possible local CSA’s. I recommend US Wellness Meats, Tropical Traditions, Vital Choice (awesome seafood) and Eat Wild websites. Amazon is great for getting certain ingredients, including jerky.

Choose wild caught fish and not farmed. The nutritional profiles in wild are better and contain fewer toxins.


  • Organic (grassfed is even better) butter
  • Full fat, organic and grassfed cheese
  • Free range, organic eggs

Compared to official U.S. Department of Agriculture (USDA) nutrient data for commercial eggs, eggs from hens raised on pasture contain: 1/3 less cholesterol, 1/4 less saturated fat, 2/3 more vitamin A, 2 times more omega- 3 fatty acids, 3 times more vitamin E, and 7 times more beta carotene.*


  • Pickles
  • Oils such as coconut, macadamia nut and high quality olive oil
  • Nuts – store them in a cool place, heat can turn them rancid
  • Coconut flour and cream/milk
  • Dark chocolate and cocoa nibs
  • Himalayan sea salt
  • Hot sauce and spices
  • Tea and coffee (organic coffee)
  • Raw honey (real raw honey)
  • Salsa ( no corn or wheat ingredients)
  • Chia, hemp, whole seeds (soak chia seeds overnight in water or unsweetened almond milk/coconut milk to have a porridge like texture)
  • Tamari (gluten free soy sauce)

Lopez-Bote, C. J., R.Sanz Arias, A.I. Rey, A. Castano, B. Isabel, J. Thos (1998). “Effect of free-range feeding on omega-3 fatty acids and alpha-tocopherol content and oxidative stability of eggs.” Animal Feed Science and Technology 72: 33-40.


If you have never tried a green smoothie, this recipe will be a good one to start with. Enjoy the flavor and more so, enjoy the health benefits.

Use organic ingredients whenever possible.

  • 2 large handfuls spinach leaves (2-3 cups)
  • 3-4 large romaine lettuce leaves
  • 1/2 avocado, peeled and pitted
  • 1/2-1/3 peeled banana, you can even use frozen to make the drink even colder (use less or more, depending on your carb needs)
  • 1/2 cup frozen berries
  • 1 tbsp hemp seeds or soaked chia seeds
  • 1/2 cup purified water, almond milk, coconut water or coconut milk
  • 3 ice cubes
  • 1 scoop Raw Protein powder
  • 1 tsp maca powder


Wash all produce thoroughly and prepare it for the blender. Blend all ingredients until smooth; 30-60 seconds depending on your blender. Add more liquid if needed to blend. Best if served immediately (nutritionally and for taste).

Tip: The ingredient measurements in green smoothies are flexible, add more or less of any ingredients to your taste.

Similar articles:

10 Cancer-Fighting Juice & Smoothie Recipes

Mini Detox To Rev Up Your Metabolism

Heavy Metal Detox Juice (Good for PCOS clients or hypothyroid clients)

Surprising Things a 10 Day Juice Detox Taught Me

Also, check out this guide to continue building the perfect green drink.

Foods to Fight Cancer

Taking charge of our health is one of the best things we can do for ourselves, including preventing cancer. Aim to be your best person, by choosing the best foods for your body. Looking at cancer prevention specifically, eat/drink more of these nutrient-rich foods.

Folate – a B vitamin, helps reduce the risk of colon, rectum and breast cancer. However, don’t mistake this naturally occurring vitamin for folic acid. Folic acid is the synthetic form of folate. Where should one seek out this nutrient? Check out strawberries, melons, asparagus, pasture-raised eggs, liver, sunflower seeds and leafy greens, to name a few. You may see people tout the benefits of fortified cereals and grains, however, I do not advise these foods. They can indeed deplete your nutrient stores due to phytates and other anti-nutrients. Make it a simple choice, choose food in it’s natural form.

Lycopene – I say tomato, you say tomato…load up my friends, and if the tomato product is heated (i.e. tomato sauce or paste), the lycopene may be more bio-available aka better to absorb.

Hydrate – and I am not talking about drinking sweet beverages or sodas. I am looking at the power of tea. Change up the variety you consume too. With the weather getting warmer, brew up some tea, allow it to cool and pour over some ice. Benefits come from the typical green tea to the herbal kind. Here are some of my favorite flavors. 

Spice – spice up your plate, palate and entree with spices. Specifically turmeric. Yet, dried and fresh herbs are loaded with antioxidants. Don’t be shy to spice up your plate.

Berries – these are my fruit of choice for myself and recommendation for clients. They are packed with health and research even shows the deactivation of certain cancer substances and slowing the growth of cancer.

Overall, aim to eat real, whole food. The story doesn’t change and you are left with nothing but positives. Whole, real food provide vitamins, minerals, water, fiber, all helping you avoid unwanted gene expression (cancer). One more pointer, enjoy foods of all colors. Diversify your plate starting with your grocery list.

Cheers to you and good health,


Springtime Chicken Salad Recipe

Tis the season of great produce. Everything is sprouting up and more and more fruits and vegetables are approaching their peak season. It’s time to put aside the slow-cooker and pull out new recipes such as this Springtime Chicken Salad. Enjoy!


  • 3 chicken breast, organic, free range
  • 1 1/2 cups celery, organic
  • 4 mandarin oranges, diced
  • 1/4 cup almond slivers
  • 1 cup halved green grapes, organic
  • 3/4 cup mayonnaise
  • salt and pepper to taste
  • OJ


Marinate the chicken breast in orange juice over night.

The following day, or 4-6 hours later, boil chicken on medium for 25 minutes, or until cooked through. Drain chicken and set aside to cool.

While chicken chills, chop the celery, mandarin oranges, and grapes. MIx all ingredients together, including almonds. Shred chicken by hand or with forks and add to the mix. Lastly, add mayonnaise and salt and pepper. Add more or less to your preference. If you intend to keep the chicken salad over a few days, have some mayonnaise on the side to add later, to prevent it from tasting dry.

Enjoy this over a bed of greens or just plain. Perfect for a picnic, wedding shower, packed lunch, etc.

Cheers to you and good health,


Do You Know What’s in Season Right Now?

Back in the day, we could all probably answer this question within seconds, but with recent technology, communication and travel advances, our food is making it to our neighborhood grocery store, from around the world. So who knows if I would naturally be eating bing cherries right now? One way to tell, is of course, whip out a Google search, but also really pay attention to the food you are eating. For example, last month my typical lunch was a lettuce wrap of some sort, and when I made grassfed beef patties, I craved onion and tomato. How did my tomato taste and look? Guess. It was dull in color and nearly tasteless. Why? Tomatoes are provided year round but not at their peak. Before I run out and do my Sunday errands, I am gathering a grocery list and docking a few “seasonal” produce items on my list, so I can thoroughly enjoy the flavors of the season. Please note this list was pulled for the Illinois  Midwest area. If you live in another region, click here.

For April/May:

  • Asparagus
  • Broccoli (one of my favorites!)
  • Cabbage
  • Cherries
  • Cucumbers (I love cucumber and tahini sauce)
  • Greens
  • Herbs (I rotate the type of herbs I buy each week. They can dress up any meal)
  • Leeks
  • Lettuce
  • Onion
  • Peas
  • Radishes
  • Rhubarb
  • Spinach
  • Sprouts
  • Squash
  • Strawberries

Come June, I can enjoy some luscious tomatoes!

Cheers to you and good health, Kel





Sunday Session: Sausage Stew, Breakfast Bacon muffins, Spaghetti Squash, Chopped Veggies

With today’s freezing weather I found it to be a great time to spend some time in the kitchen. This is what I’ve made for the week.

Veggie Sausage Stew:

  • 1/2 lb farmer’s market ground sausage
  • 1 green pepper diced
  • 1 onion diced
  • 3 cups celery diced
  • 1 medium to large zuchini cubed
  • 7 tomatoes cubed
  • 2 cups sliced mushrooms
  • 1/2 teaspoon pepper
  • 1 1/2 teaspoon basil
  • 1 tsp apple cider vinegar
  • 1 tsp of roasemary
  • 1/2 cup parsley, freshly chopped
  • Crushed red pepper flakes, to your liking
  • salt to taste

Method: Brown sausage, combine all ingredients in a slow cooker, and allow it to cook on low for several hours. Batch half the meal in a freezer safe container and store half in the refrigerator for the week. *I doubled this recipe by just multiplying the ingredients by 2, but you may want to also increase the amount of spice. This stew was also good with some spaghetti squash. Provided a more comfort food craving. 

Paleo Infused Breakfast Muffins – Bacon:

  • Uncured bacon, strips (I did some with leftover proscuitto too)
  • Framer’s market eggs, or I like Trader Joe’s free range
  • Spices – crushed red pepper, pepper, coriander.

Method: Heat oven to 375F, using a cupcake baking pan, line the cups with the bacon, allowing for none of the pan to show, crack open an egg in each cup and add spices. Cook for about 20-25 minutes, pull out of the oven, allow it to cool, and store for the week.

Spaghetti Squash

  • 1 squash, cut length-wise

Method: Preheat oven to 375 degrees F. Once the squash is cut length-wise, remove the seeds and strings with a spoon. Place a sheet of foil on a baking sheet, place the 2 squash halves faced down. Bake for 45-50 minutes. Pull out of the oven, allow to cool until you are able to touch, and fork the squash to create angel-hair like pasta. Store in the refrigerator up to a week and season with a variety of spices and ingredients. A few ideas include olive oil, lemon and basil, marinara sauce, coconut oil with cinnamon, ginger and raisins or it’s great just plain!


I chopped raw veggies to have on hand for quick snacks and as a side for lunch. If I don’t have my vegetables cut, in a clear container, I am less likely to eat them.

I also had a nice stash of hard boiled eggs in the fridge from last week

I have plenty of raw fruit on my table including clementines, apples, oranges and bananas. Sometimes having a fruit bowl makes me happier than a bouquet of flowers. The fruit is colorful and purposeful!

Have a good week team!

When/What to Buy Organic

It’s been a fair bit of time since I last posted information on the Dirty Dozen and Clean 15 and over the years, the information does change as you can see in this list I posted 2-3 years ago.

For those of you who have not heard of these terms simply put the Dirty Dozen includes produce you always want to aim to buy organic and the Clean 15 includes produce that is okay to buy not organic, hence the pesticide content in the non-organically grown produce is not rationally different to the organic version. See below for the lists.

Dirty Dozen

  1. Apple
  2. Celery
  3. Sweet bell peppers
  4. Peaches
  5. Strawberries
  6. Nectarines – imported
  7. Grapes
  8. Spinach
  9. Lettuce
  10. Cucumbers
  11. Blueberries – domestic
  12. Potatoes

Clean 15

  1. Onions
  2. Sweet corn
  3. Pineapples
  4. Avocado
  5. Cabbage
  6. Sweet peas
  7. Asparagus
  8. Mangoes
  9. Eggplant
  10. Kiwi
  11. Cantelope
  12. Sweet potato
  13. Grapefruit
  14. Watermelon
  15. Mushrooms



FAQ – Breastfeeding & (Paleo) Diet Change

If you are a new mother, breastfeeding and wanting to shed some weight, you may enjoy this common FAQ. If you have any experiences to add, please comment; we would love to hear from you.

My sweet nephew Beau

Client FAQ:

“I’m looking to jump start losing the rest of my baby weight and was thinking of going paleo, as I have before with significant other. However, I do have some concerns about changing my diet THAT much since I am breastfeeding. My question is: do you have any info on the affects of paleo while breastfeeding? Is there a way to ease into it so that it won’t affect my milk supply? Any info you can find would be so helpful.”


While my response is not black and white everyone, hence I do not know exactly what foods are currently being consumed, I believe it is advisable and surely should not negatively impact milk supply switching to a whole food diet, such as a paleo diet. Yet, it is crucial to keep calories adequate. With breastfeeding calorie needs can increase by 200-500 calories. Keeping hydration up is almost, if not more important too. Drink that H2O.

While I am not yet a mother, there are testimonials of moms who have breastfeed their children on both a paleo diet and a Standard American Diets and have found these observations:

  • Paleo breastfeed babies (meaning mother ate a paleo diet) had better sleep, fewer spit ups, less gas and few to no rashes on the bum or face.

Of course this is not scientific data, and all babies are different, but do a Google search and see what you find. I think there is some truth in the consistency of the above noted trends.

Overall, making the change to paleo or to a cleaner diet, you need support. Whether it’s your significant other helping you, family or frineds, I too am happy to coach you along. Please don’t hesistate to ask.

Hands down, you are a wonder woman. Having a baby is not a piece of cake and these breastfeeding months are not a bed of roses either. Changing a diet, and setting standards for yourself can be stressful. Go at a pace of making change that works for you and if you slip-up, no stress. There is tomorrow and the next, wide open for you to be successful with this goal.

Overall some suggestions of transitioning to a paleo diet is to be sure to get good fats (coconut oil, avocado, grass fed butter, etc) in along with some solid protein sources, such as wild fish, grass fed meat, free range, organic eggs. Fill up on vegetables and some fruit. The amount of fat recommended is likely more than you have been eating. Do not be afraid of fat  it is good for you, good for weight loss and good for your baby.

Cheers to you and good health,



Corn Syrup in Soy Sauce?!

Getting comfortable upon our return to the US, post living in Australia for two years, I cannot help but find myself feeling “culture shock.” Maybe, “food shock” is a better term.

No doubt, I love America and the lifestyle it offers, yet, since being accustomed to daily food markets, butchers with fresh, free range meat and eggs, it is overwhelming walking into a Giant Eagle, let alone Costco these last few days.

Goodness, I bet my bank account I found a kiwi in Costco the size of a mango. How is this natural? And wow, I could literally get any cuisine I wanted in one store, regardless of the season. They had seaweed salad in Ohio! I mean this is great, but is it that great? The salad was delish but after reading the food ingredients, it lost it’s appeal seeing there were at least 3 food coloring’s in it. Why would my seaweed need to be more green? I wish we had an option.

And whereas it’s lovely to get any ingredient you want, it makes it tough to know what is truly in season. In Australia I literally bought produce by the season and made recipes accordingly. I remember one day I wanted red grapes (out of season) and the supermarket clerk looked at me like I had two heads.

Also, whilst visiting with family, my mom asked I help point out some healthier choices for her to eat/prepare for meals and I was/am more than keen to do so. This morning I began helping her by proofing her cabinet and found science experiments of ingredients. What do I mean? Some of the items in the pantry would never pass as food if it weren’t for the label or food container. I nearly fell over when I saw corn syrup in soy sauce! Why? I mean really, why? I know corn is cheap and before you know it, it is going to be found in our chewing gum. Oh wait…

I am probably coming off in this post as harsh, but the point I want to make is it’s not anyone’s fault for not knowing what is best for them to eat or feed their family with. There are so so so many mixed messages in the media and heaps of information to sort through. Most recently I had forgotten how hard marketing makes it on the regular consumer in knowing what foods to choose for health.  If you need some clarifying, I am happy to help. Send me an email and I will do my best to reply within 48 hours.

A pointer to start you off with is a line by Michael Pollan, “Eat food. Not too much. Most plants.” And sure as heck eat real butter!

Cheers to you and good health,