Healthy Superfoods at Every Meal

Super Foods All Day Long

Is it possible? I mean we all know we should be putting healthy nutrients in our body. Doesn’t it seem like too much work to include Superfoods at every meal? Maybe it’s because I’ve gotten older and realized I REALLY like feeling healthy. I think my mindset has shifted to just LOVE including Superfoods all day long. I’m not a raw Vegan. I don’t feel like I’m dieting. I just enjoy really tasty, satisfying super foods.


Any natural non-gmo, organic, high nutrient, low processed food falls into the category of Superfoods. Some foods are more nutritious than others. Also some nutrients are absorbed better with other key ingredients. Due to toxic pesticides and herbicides, I avoid bread, pasta, peanut butter, and non-organic grains. Keep in mind with the Gluten Free movement, there still may be pesticides and herbicides involved in your food supply. Buy ORGANIC! Buy lots of colorful vegetables. Be intentional with your food.

What to BUY at the Store:

Organic Lettuces, Kale, Carrots, Onions, Potatoes, Veggies, Garlic, AVOCADOES, Bananas, Fruit, and Lemons and Limes.

Herbs: Basil, Cilantro, Arugula

Organic Frozen Veggies, and Organic Frozen Berries or Cherries

Kefir, Siggi’s Yogurt, 0%Greek Yogurt, Sour Cream, Coconut/Almond Milk

Non-Hormone, Organic if possible Eggs, Meat, Bison, Chicken, Chicken/Apple Sausage

Organic Bone Broth, Bone Broth Protein

Organic Rice, Quinoa, Gluten Free Baking Mix, Gluten Free Pasta or Dreamfields Pasta, Rice Pasta

Organic Gluten Free Crackers, Baked Chips, and Crunchmasters Crackers

Coconut/Almond Milk, Canned Organic Coconut Milk

Probiotic Kraut or Kim chi

Meal Ideas


Hydration is KEY for digesting foods, and keeping our bodies balanced. Our bodies need water to transport nutrients to our cells, and keep our bodies functioning. If we think of a car, it will overheat without water in the radiator. Same with us, fever and sickness develop if we are not drinking enough water and liquids, but mainly water.

Filtered Water (can be Refrigerator, Brita, Sink Filter or Other)

Lemon and Limes to squeeze in Water – Makes water more Alkaline and full of Bioflavinoids that help the immune system. They help decalcify your kidneys which makes your whole body run smoother.

POM Juice – pomegranate juice is tart and tasty and full of antioxidants. The POM brand is the best on the market. I also add a squeeze of lime to mine. Instead of wine, try POM.

Organic Wine – Occasionally, a glass of wine can be healthy. Too much wine or alcohol will add excess pounds.

Organic Dark Roast Coffee – some people avoid coffee, but I find a cup in the morning helps cleanse my system and perks me up. I use either Organic Cream or Canned Organic Coconut Milk with Organic Maple Syrup and Vanilla and Organic Cinnamon.


Take note that Coffee may be two hours before Breakfast. At Breakfast, it’s pretty easy to include Superfoods. I tend to do something called FUEL SHIFTING throughout my day, which means my meals will either be HIGH FAT-PROTEIN meal with no carbs, or COMPLEX CARB – PROTEIN with little FAT meal. Thank you to Trim Healthy Mama for teaching me that tip.

Overnight Oats: Mason Jar with Siggi’s No FAT Yogurt, Oats, Dried Fruit/Nuts/Choc.Chips (choose what you like), Water/Kefir/Almond/Coconut milk(choose any), pinch Salt, dash Maple Syrup. Soak overnight, eat in the morning. You can make 4 – 5 days in advance. Add Chia for added nutrition.

Collagen Smoothie: 1 Banana, Frozen Berries/Cherries, 1 Scoop Bone Broth Collagen, Coconut Milk/Water, Vanilla. Blend.

Gluten Free Pancakes: Birch Brothers Gluten Free Pancakes, Water, Organic Maple Syrup

Yogurt with Extras: Full Fat Yogurt like Noosa with toasted nuts on top

Banana: Sometimes for me it’s just coffee and a banana, and my main meals at lunch and dinner


I almost always have a High Fat/High Protien Lunch, or very limited Carbs.

Salad with Avocado: Salad including Spinach/Arugula, Avocado, Left over Chicken or Steak, Tomatoes, other Veggies, and sometimes herbs like Basil or Cilantro. I usually put Olive Oil/Balsamic Vinegar on top.

Chicken Apple Sausage with Probiotic Kraut: Cooked Sausage links on a bed of Probiotic Farmhouse Kraut with Mustard. Can you tell I’m German?

Awesome Soups: I make some amazing soups including Coconut Thai (full of awesome fats from Coconut milk, organic broth, Ginger, veggies, garlic, turmeric and spices, avocado on top), Tomato Basil (Canned organic tomato sause, Organic Broth, Organic Cream, Basil leaves), Soupa Touscana (Sausage, Onions, Garlic, Broth, Potatoes-optional, Kale, Organic Cream) Great for Dinner and the next day!

You will notice all of my meals avoid Bread and sides of Bread, because Gluten and Breads tend to slow and stick in your system and intestines. I may eat any leftovers for lunch in a light portion.



If I’m dieting, my dinners may be very similar to my lunch menu. I’ve gotten to a place where my weight is very balanced. Now, at dinner I have a balance of Carbs/Fat/Protein, but I still avoid Gluten. Anything on my lunch menu may also show up at dinner, especially if it’s just me eating. Here are a few other meals for Dinner Time:

Gluten Free Organic Chicken Strips with Potatoes and Green Beans: This is a child pleaser. Just use Organic ingredients and light portion of Potatoes or eat chicken over a Salad

Bison Burgers on Gluten Free Ciabatta Roll: Bison is protected in the US, so they are not allowed to be treated with hormones or antibiotics. The meat is lower in fat and also super tasty.

Steak or Ahi Tuna over Veggies/Salad

Eating Out: iPHO Chicken Soup, Panda Chef entrees with White Rice, low sugar/no bread/high super food entrees. It’s totally possible to eat super foods while eating out.



Every snack can be healthy and can be full of super foods! If you are trying to lose weight or keep weight off, you may need to watch carbs during snacks. Here are some healthy options:

Organic Dark Chocolate

Probiotic Kraut or Kim chi: I know this one sounds weird, but a couple bites of Probiotic Kraut or Kim chi can totally satisfy my body until the next meal. I heard a statistic that 1 teaspoon of Probiotic Kraut has more probiotics than a bottle of Probiotic Capsules so I’m a big Kraut and Kim chi FAN!

Juicing: Not everyone has a juicer, but, oh my, Beets/Carrots/Ginger/Celery/GreenApples make a mega combo. You can also drink POM Juice mixed with GREEN POWDER of your choice. Sometimes I add Soaked Chia for added strength.

Collagen Smoothie: Fruit, Milk/Kefir, Collagen Protein Powder


Date/Walnut Roll

Crunchmaster Crackers with Cheese or Avocado

Eating like this most of the time allows your body and immune system to get super built up. This, along with a few key supplements, exercise, and enough sleep, can make you feel like a Super Hero. If you have any questions, please post below. May you all LIVE WELL and HAVE LIFE to the FULL!


Beach Barbie, signing out!











Sleeping ROCKS: Natural Sleep Remedies

Sleep affects everything! We need to sleep. We need to rest. And we need to Dream. Many, though, can not easily settle down to rest. Our very cool distractions tend to keep us up late into the night. I’ve spent 30 years teaching students of all ages, and lots of them stay up all night. Teens play games until 3:00 and 4:00 in the morning. Adults aren’t able to settle down to sleep. After a time our health and emotions start to pay the price.

A good nights sleep is like the reset button for all these systems:

  • Growth Hormones
  • Stress Hormones
  • Weight (sleeping keeps weight down)
  • Immune System
  • Heart and Cardiovascular Health
  • Eye Rest and Recovery
  • Concentration and Focus
  • Works our Emotional issues
  • Adrenal Gland Health
  • Kidney and Liver function
  • Daily Rhythm and Energy

Children and Teens

When my daughter was a Preteen I did not realize that she was not sleeping, until one night I woke up to hear her typing on an old typewriter Nancy Drew style in the wee hours of the morning. Another night she woke me moving all her furniture around at 1:00 AM. Of course lots of people get their best work done at night, but often they don’t get that rest, that healthy reset they need to function. For my daughter, she started developing anxiety and school issues. When we had her tested, she had a super high IQ and she was in the 99.5 % Gifted Range, but you wouldn’t know it by her grades. Oh those talented people have to find their rhythm in order to be the most successful!

For her, as a young person, we did these things to help:

Young Person Reset –

  • Develop Daily Routines and Chores
  • Exercise including Sports and Walking/Parks/Swimming
  • Our WiFi Shut off at 11:00 PM: No Gaming, Phone or Movies (in High School she was allowed phone)
  • MELATONIN – this was the big, super help Sublingual Melatonin Peppermint – under tongue

This plan works well for all kids, younger ages and earlier bedtimes as well. Many ADD/ADHD/Gifted High IQ have brains that run overtime. They tend to need interesting, high impact input to stay focused. These days high energy VIDEO Games, Internet Shows, and APPS are used like a stimulant, sometimes addictive, to help them focus. They need help unwinding and unplugging from that stimulation. Routines, Physical Exercise, Time Limits on GAMING/TV/APPS, and Melatonin help integrate normal activity and normal sleep patterns in young bodies. My daughter now LOVES to sleep and LOVES to wake up early. She has straight A’s in her Senior Year and she’s excited about college and her future, which was not the case several years ago.


What about adults? Statistics say 1 in 3 adults do not get enough sleep for a multitude of reasons. Sometimes, it’s similar to young people in that they aren’t physically active, yet have a lot of screen time, at work or at home, computer or TV. Our bodies actually crave to be active and feel much better when we are. Other times it’s stress affecting our hormones. For myself, though I am a very positive person, I’ve faced struggles including divorce that wreaked havoc on my sleep. I’ve also found that Alcohol may make you sleepy, but disrupts can often disrupt a full night’s sleep. I had to really focus on finding ways to sleep well and be healthy.

Before I go on to the Practical Sleep Advice, let’s get Spiritual for a minute. There are aspects of life that can seem overwhelming and beyond our control. We may not know what to do next. We may have made mistakes. All these things can make us anxious and feel like life is very hard. It can keep us up at night worrying. It can make us second guess ourselves. Right now, I want to tell you that there is a Higher Power, God, who put you here for a reason. When in doubt, ask God, and pray for wisdom. What you seek, you will find. Tap into who you are too, and why you are here, and what your gifts are, and ask God to show you how to get there. Ask God to help you with problems; if He created you and this world He knows how to help you. Ask God to forgive you, and to help you forgive others or yourself if you need it. Let go of negative people and places. Focus and you and your immediate family. Don’t let anyone judge you, your life is yours to live. I find my life is more powerful, peaceful, and intentional with God in it.


  • Daily Routines and Organization – ZEN atmosphere, Balanced Schedule
  • Exercise – I prefer Planet Fitness or these videos ladies
  • Less Computer/FACEBOOK/TV or sometimes more because I’m so busy a show or movie once or twice a week helps
  • CoQ10 and Magnesium Supplements
  • Magnesium Oil
  • Lavendar Essential Oil
  • Prayer
  • Intentional Focus on Health, Sleep, and Life

To Recap, Sleep is super important but many children and adults are not getting enough. People who are very intelligent sometimes have difficulty sleeping. It helps to get have routines and a calm environment to sleep well. Computers, FACEBOOK, and TV should have a stop time, so you can wind down. Supplements such as MELATONIN, Magnesium, CoQ10, and Lavender essential oil are very helpful. Light Exercise during the day and even a couple hours before bed is also very calming for the body. With all these tips, also be sure that you feel secure with God about your life. Prayer and Meditation help brings answers to life’s troubles. SWEET DREAMS!