whey-yoghurt-cheesewheyMaking whey is a very simple process.  All you need to do is put some yogurt (home made or store bought – but good quality with active culture) in a sieve lined with cheesecloth or a coffee filter and place it over a glass bowl.  Leave for a few hours for the whey to drain off the yogurt. Tada, done!  Then you can use the remaining yogurt as Greek yogurt, or if you leave it to drain for a longer time period, what remains will be quark, a form of cream cheese.  Both are yummy.  The whey will last for a few weeks in a tightly capped glass jar in the fridge and can be used to make Beet Kvass and other lacto-fermented foods.

Healthy Heart


Your heart pumps approximately 2,000 gallons of blood throughout the body every day. As the hardest-working muscle in your body and the circulatory system’s main control center, your heart requires a significant amount of energy to function properly. That energy is made available with the help of a nutrient called coenzyme Q10 (CoQ10), which also plays a role in supporting blood vessel health. CoQ10 is produced naturally by the body and is present in all cells. Dietary intake helps maintain CoQ10 levels; however, the amount of CoQ10 consumed from foods is typically less than 10 mg a day. More important, factors such as poor diet, aging, and daily exposure to free radicals may increase the need for this crucial nutrient.

Coenzyme Q10:

CoQ10 is a fat-soluble nutrient produced in the body and present in all cells. Higher concentrations of this nutrient are found in Continue reading

Simple Liver Cleanse

Simple Liver Detox

Juice of half a lemon (organic if possible)

Juice of half a lime (optional)

1 drop Lemon Essential Oil

1 drop Peppermint Essential Oil

In the morning, before eating or drinking anything other than pure water, squeeze the lemon (and lime if using) into a small glass, add one drop of Lemon Essential Oil and one drop of Peppermint Essential Oil. I add a little bit of pure water and then down the hatch! Wait about 20 minutes before consuming anything else other than pure water.  Drinking filtered water free of chemicals is so important, this is the filtration system that I recommend.

Depending on how much cleansing you feel your liver needs, or how brave you are 😉 this can be repeated 20 minutes before lunch and dinner, so a total of three times daily.  However, even just once in the morning is a great place to start!

Repeat daily for 28 days. You may get hooked and never want to stop!

Benefits: Continue reading

Beet Kvass – benefits and recipe

There is nothing earthier than a glass of beet kvass!  

Beet juice

Even better when you have made it yourself and feel a sense of accomplishment as you lovingly gaze at the beauty of your creation LOL!

Kvass originated in Russia and was traditionally made with stale sourdough rye bread. It was known to have great immune boosting qualities, and although it wasn’t an alcoholic drink, it was similar to beer in taste. Kvass can also be made with beets, and traditional homes in the Ukraine always had a bottle on hand.

The health benefits of lacto-fermented foods are undeniable and becoming ever more popular among health conscious families today. Beets are truly a super-food with an extensive nutritional arsenal and when fermented, the nutritional value increases.

A few benefits of Beet Kvass:

  • A tonic for the blood and liver
  • Beets are high in betacyanin which can dramatically increase the oxygen-carrying ability of the blood
  • Alkalizes the blood
  • Helps to prevent heart disease, stroke and even cancer
  • Known to help “Morning Sickness” in pregnant women
  • Remedy for heartburn, chronic fatigue, kidney stones, and allergies

Let’s get started with what you need and how to create this beautiful beverage! Continue reading

Lecithin, did you know…..?


Lecithin is a fat (a phospholipid) that is a necessary component of every cell in the human body. It is considered to be a keystone in the construction of all cells and prevents the hardening of cell membranes.

The health of cell membranes is critical for the absorption of nutrients out of the blood stream into the cells. If phospholipids are not present in sufficient amounts to maintain the cell membrane structure, the membrane loses its ability to protect and nourish the cell causing hardening of the membrane, which leads to malabsorption.

10 Reasons why an adequate amount of Lecithin is crucial to your health:

Continue reading

10 Liver Cleansing Foods…

            …and a few personal notes!

Love Your Liver


You rely on your liver for over 500 essential functions!

Your liver processes everything you eat and breathe. It produces and regulates the flow of bile, which enables you to digest and absorb fats and vitamins, as well as enzymes, hormones, immune factors, and cholesterol.  Almost everything you ingest, from the air you breathe and the food you eat to the lotions you put on our skin, is processed by your liver.  This amazing organ then removes toxins and other harmful substances from the body,  allowing the body to function without experiencing the many illnesses and other harmful side effects that these toxins can cause.

For this reason, it is crucial that individuals periodically detoxify their livers.

1. Garlic


This superfood has numerous sulphur-containing compounds that are known to activate the liver enzymes that help your body flush out toxins.  It also contains Continue reading


Your body is fearfully and wonderfully made!

It is the most magnificent of machines, complex, intricate, and miraculous.  If you are curious about some of the workings within and how nature holds the key to good health, then I  hope you find the content here of value.

Blessings, may you know your beauty, may you embrace your body just as it is today, as you tend and care for your beautiful self with intentional love.


Courtesy of Dove