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Eating healthy during pregnancy is vital for both the mother and the baby.   Part one of this series will cover the foods that should be avoided or consumed on a very limited basis.  Next week, part two, we will cover the foods that should be consumed by the mothe...

Breast feeding has numerous health benefits for both the mother and the baby.   Part one of this series covered the benefits that the baby receives when they are exclusively breastfed.  This week, in part two, we will cover the health benefits for the mother.


Breastfed babies have lower risks of many health concerns and can build a strong immune system.

This is Part 2 of a 2 part series on herbs and spices that you can add to your daily cooking routine to enhance your health. The uses and health benefits of Cayenne pepper, Parsley, Ginger, Fennel and Thyme.

Click HERE to print recipe

Nutritional Facts:

Calories: 372

Fat: 26 g

Protein: 27 g

Carbs: 9g

Fiber: 1g

Kim’s Side Note:  I could get 8 servings from this recipe! So the nutritional value changes to Calories: 279, Fat: 19g, Protein 20g, Carbs 7g, Fiber 1 g


  • 1 lb. grass...

Click HERE to print recipe

There is not much of a recipe here…

(And you can see this soup pairs well with kimchi and red wine!)

Kim’s Note:

The added fat from the avocados is great for individuals following a

Keto or Paleo style food plan.

It is also good for those who stru...

This is my spin on the traditional Tom Kha Gai soup, a chicken coconut milk soup) 

Click HERE to print recipe.

Nutritional Facts: 

Servings: 4 – 16oz. servings (pint mason jars work great for portioning) 

Calories: 595 kcal 

Fat: 47.25g 

Carbohydrates: 9.2g 

Protein: 31....

Click HERE to print the recipe.


  • 1-1.5 lbs. chicken breasts, chopped into 1 inch cubes

  • 1 medium sized spaghetti squash, cooked and shredded

  • 1 head cauliflower, chopped

  • 1 can pumpkin puree OR 16 oz. of pumpkin cooked and pureed in a blender

  • ...

Click HERE to print the recipe


  • 1 Large tomato

  • 2 cups of romaine lettuce or a leafy green of your preference

  • 1 Tbsp. Olive Oil

  • 1 Tbsp. MCT Oil

  • (or you could use 2 TBSP. of olive oil and omit the MCT oil)

  • 2 tsp. of apple cider vine...

Click HERE for a printable version


  • 1 pound of chicken breasts, thinly sliced or diced into about 1” segments

  • 2 Tablespoons olive oil or butter

  • ½ cup heavy cream

  • ½ cup chicken broth

  • 1 tsp garlic powder

  • 1-2 cloves garlic, minced

  • ...
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New York State, SW Florida, and various locations across the U.S. 

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