Quick Reference: Type 2 Diabetes 

diabetes test

Quick Reference: Type 2 Diabetes  How to Reverse Type 2 Diabetes:  (Optimal waist circumference is less than half your height.  Example: 5’10” is 70 inches, ideal waist circumference is ≤35 inches.)  Reference: The Diabetes Code by Jason Fung 

Nutrition Summary

When thinking about nutrition and what to eat to fuel your body remember, “If God made it, it’s good.” Consider how our ancestors ate: whole, nutrient dense foods in their purest form.   Also, when you eat, take your time and be intentional. Give thanks for the food you are about to eat and chew slowly. […]

Quick Reference: Nutrition 

90/10 rule – 90% of the time you are eating good nutrient dense food; 10% of the time you splurge and eat something that may not be as healthy.  How do you view food?  Is what you are putting in your mouth healing your or killing you?    “Let food be thy medicine and medicine be […]

Pantry Swaps 

Processed White Sugar:  Processed White Flour:  Vegetable Oil:  Table Salt:  Soy Sauce:  Salad Dressing:  Soda: 

Shopping Guide 

Meats: Good: organic commercially raised poultry, pork or beef  Better: non-local pasture-raised poultry, pork or beef  Best: home or locally raised poultry, pork, beef or bison; wild game (elk, deer, game, birds, etc.)  Fats: Good: butter, coconut oil  Better: organic, grass-fed butter, unrefined coconut oil, organic olive oil  Best:  home-raised and homemade butter, lard, and/or […]

Recipe Books 

Nourishing Traditions by Sally Fallon  Danielle Walker cookbooks:  Keto by Maria and Craig Emmerich  Simply Keto by Suzanne Ryan  Well Fed by Melissa Joulwan  Well Fed 2 by Melissa Joulwan  The Funky Kitchen by Sarica Cernohous and Dr. Jack Tips 


Smoothies can be an easy way to get lots of great vitamins and minerals as well as a macro-balanced meal if they include protein, carbohydrate, and fat in each mix. However, smoothies can be hard on the digestive system if consumed unintentionally or too quickly. So, be sure to drink smoothies in a slow, relaxed […]