Low-Carb Cookies: The Ultimate Keto Holiday Cookie Guide

Low-Carb Cookies: The Ultimate Keto Holiday Cookie Guide

The holidays are a time when family and friends gather, often around food. Being hit with so many opportunities to indulge, this time of year can often be difficult to stay on track with your health goals.

low-carb cookies

All hope is not lost, however, thanks to the rise in popularity of ketosis and the access to so many incredible low-carb sweetener alternatives, flours, and more. Pair that with the information-sharing capabilities of the internet, and you’ve got yourself near-infinite possibilities for delicious cookies without the glycemic load.

All these cookies in this guide are low-carb, keto-friendly– so you can leave a plate of cookies out for Santa that will keep him fueled on good fats and give him energy for the long night ahead…. without weighing him down with sugar!

These cookies also make for a great gift for family and friends. Bake a batch, place them in a festive tin, and don’t forget to include all the ingredients on a tag! What a great opportunity to show your loved ones that you can enjoy festive cookies without losing track of your health goals.

Keto Substitutes

The key to ketogenic cooking and baking is using high fat, moderate protein, and low-carb ingredients. Although this is relatively simple to do when it comes to breakfast, lunch, and dinner foods– it can become slightly more challenging in the realm of baking and desserts. Often these foods are sweet and/ or have a delicate ratio of ingredients, and so removing the sweetener or making a 1:1 ratio swap with a more keto-friendly ingredient may not work out.

The major ingredient needing substitution when baking is generally the sweetener, most often good old fashioned sugar. White sugar can be substituted at a 1:1 ration with paleo-friendly coconut sugar, but unfortunately, that does not reduce the glycemic index much. Keto-friendly sweeteners must be very low glycemic, which means no maple syrup, dates, or honey.

Ultimately, whether a baked good qualifies as keto or not does somewhat rely on the individual’s glycemic tolerance to the ingredients. Even cow’s milk can throw certain people out of ketosis, while others can actually handle a significant amount of carbs and remain in ketosis. Like all things, moderation is probably the key while consuming keto-style baked goods and staying in nutritional ketosis.

Keto-Friendly Low-Carb Cookies Baking Ingredient List

This list is not exclusive but covers the bulk of commonly-used ingredients for keto-friendly baking. When seeking out recipes you can cross-reference this list to check if your baked goods will make the cut on a low-carb day. Keeping your pantry stocked up with these items will ensure that you have all the tools you need to easily whip up a batch of delicious keto-cookies.


Thickeners/ Binders




As you get more familiar with keto-baking, you will become more confident in making these swaps for yourself and not necessarily relying on recipes. For now, though, we’ve got your back with some of the most epic keto-friendly cookie recipes for this upcoming holiday season!

Holiday Keto Cookie Recipes

Low-Carb Cinnamon ‘Sugar’ Cookies



These cinnamon ‘sugar’ cookies are sugar-free but are reminiscent of snickerdoodles, and a total crowd-pleaser. Instead of sugar, the recipe calls for monk fruit sweetener, which is a low-carb sweetener alternative that does not spike blood sugar. Monk fruit comes from a small green gourd that looks like a melon, and its texture resembles cane sugar so it makes for a great substitute for any recipe that requires a sugar-like topping.


For cookies:

  • 3 eggs
  • 1.5 cup almond butter
  • ¾ cup almond milk
  • 2.5 cups almond flour
  • 1.5 cups coconut flour
  • ⅖ cup of coconut oil (solid)
  • 2 cups monk fruit sweetener
  • 3 tsp vanilla bean or vanilla extract
  • 1.5 tsp cinnamon powder
  • 1.5 tsp baking soda
  • 3 tsp cream of tartar
  • ¼ tsp sea salt

For topping:

  • 4 tbsp monk fruit sweetener
  • 1.5 tbsp cinnamon powder


  1. Preheat the oven to 350F
  2. In a bowl mix the liquid ingredients (eggs, almond butter, almond milk, coconut oil, and vanilla extract) until smooth. You can use a fork or an electric hand blender.
  3. In a separate bowl, mix together the dry ingredients (almond flour, coconut flour, monk fruit sweetener, cinnamon, baking powder, cream of tartar, salt).
  4. Using your hands, slowly mix in the liquid into the dry mixture, mixing as you go to form a dough.
  5. Refrigerate for 30 minutes
  6. While you wait, mix together the topping monk fruit and cinnamon, and line your baking sheet with parchment paper.
  7. When the dough is chilled, form small balls (about 1 inch wide) and then roll them in the cinnamon monk fruit mixture.
  8. On the baking sheet, press down onto each ball to form a cookie, using the palm of your hand.
  9. Bake the cookies for 10-12 minutes and let cool for a few minutes before serving!

Low-Carb Shortbread Cookies



Shortbread cookies are a holiday favorite for many, but this recipe harnesses the power of almond meal and the sweetness of erythritol instead of conventional wheat and sugar to make the most perfect keto-cookie. The key to this recipe is getting your hands on a high-quality blanched almond flour (which is much finer than your regular almond meal). You can still make the recipe with regular almond meal, but it won’t be as classic a shortbread cookie. When using butter, opt for grass-fed butter because it’s more nourishing and offers the best flavor. For lactose-free, you can opt to use ghee, but sticking to butter will mimic the traditional shortbread best.

This recipe calls for a hand mixer that will properly beat together the ingredients. It’s a key tool to ensure the texture of the dough forms properly. You can also use a classic counter-top stand mixer.


  • 3 ¾ cups blanched almond flour
  • ½ cup + 1 tbsp slightly softened salted butter (take out of the fridge and leave at room temperature for 10 minutes before creaming)
  • ¾ cup granulated erythritol
  • 1.5 tsp vanilla extract or vanilla bean powder
  • If using unsalted butter, add 1/ 2 tsp of sea or Himalayan salt


  1. Using a hand mixer, beat together the erythritol and butter until it becomes light, fluffy, and creamy. Start slow to make sure the mixture doesn’t go all over the place– and work your way up until it’s creamed. This process should take 5 minutes on the nose (too little or too creamed will lead to crumbly cookies)
  2. Slowly add in the vanilla and almond flour, continuing to beat it with the hand mixer until your batter is formed. Scrape down the sides of the bowl as you go to make sure all the ingredients mix together.
  3. Form 1 inch balls and flatten them slightly with the palm of your hand, on a cookie tray lined with parchment paper. The dough will be crumbly but should form well when molded with your hands.
  4. Keep an eye on your cookies from 10 minutes onwards, since they can burn very quickly (it all depends on how hot your oven gets), total bake time varies from 10-12 minutes until lightly golden brown.
  5. Let the cookies cool *completely* until consuming, this is very important because the cookies become a shortbread texture only once cooled.

Classic Chocolate Chip Low-Carb Cookies


You can’t go wrong with a good old fashioned chocolate chip cookie, especially when they contain no blood-sugar spiking sugars. These soft chocolate chip cookies are sweetened with erythritol but are so delicious even your sugar and wheat loving friends and family will approve! Note that coming out of the oven they are very soft, but will firm up once cooled completely.


  • 2 small eggs
  • ¾ cups erythritol
  • 2 and 1/4 cups blanched almond flour
  • ½ cup softened coconut oil
  • ¾ cups sugar-free chocolate chips or chocolate bar
  • 1.5 tsp vanilla bean extract or powder
  • ¾ tsp baking soda
  • ½ tsp sea or Himalayan salt


  1. Preheat the oven to 325F.
  2. In a bowl, whisk the eggs and erythritol until smooth.
  3. Add in the soft coconut oil and vanilla, and whisk again until smooth.
  4. With a folk, mix in the almond flour, baking soda, and salt until a dough forms.
  5. Use your hand to mix in the chocolate chips (if using a chocolate bar, chop first to form chunks).
  6. Form 1 inch balls and flatten them slightly with the palm of your hand, on a cookie tray lined with parchment paper.
  7. Cook for 10-12 minutes until the edges become golden brown, and remove from the oven and let cool completely before consuming. Cookies come out very soft but will firm up after about 15 minutes of cooling.

Double Chocolate Low-Carb Peppermint Cookies


It wouldn’t be a cookie guide without a double-chocolate option for the chocolate lovers out there! This recipe is a chocolate peppermint cookie inspired by candy canes, but the recipe can be made peppermint-free by omitting the essential oil.


  • 1.5 cups smooth almond butter (soft, at room temperature)
  • ¾ cup
  • 6 tablespoons cacao powder erythritol
  • ⅓ cup + 1 tablespoon granulated monk fruit sweetener
  • 2 small eggs
  • 5 tablespoons almond milk (optional, depending on how liquid the almond butter is)
  • ⅓- ½ cup sugar-free chocolate or chocolate chips (depending on preference)
  • 10 drops of edible grade peppermint essential oil


  1. Preheat oven to 350F
  2. In a bowl, mix the almond butter, monk fruit sweetener, cacao powder, peppermint essential oil, and egg until smooth.
  3. If the mixture is crumbly/ won’t form, add in the almond milk and mix again. The batter should be soft but not liquidy or runny! If your almond butter is very soft then you probably won’t need the almond milk, but if it’s firm you probably will need to add it.
  4. Add in the chocolate chips, or chop the chocolate and add in the chunks and mix in with your hands.
  5. Roll the dough into 1 inch balls, and press into cookie shape onto a baking sheet lined with parchment paper, using the palm of your hand.
  6. Bake for 10-12 minutes, and let cool completely until consumed (they will firm up once cooled).

Chewy Gingersnap Cookies


It wouldn’t be a holiday cookie guide without a classic gingersnap cookie. These sugar-free cookies use erythritol instead of sugar for a chewy delicious ginger-molasses flavor. The chewiness comes in part thanks to nourishing gelatin. Note the importance of opting for high quality organic, and pasture-raised animal products. This recipe calls for gelatin, butter, and eggs– which are nutrient-dense (keto-friendly!) food when they come from pasture-raised animals.

These cookies make for a great post-dinner cookie since ginger and clove help with digestion!


  • 3 cups of almond flour
  • 3 tbsp gelatin powder
  • ¾ cup soft butter
  • ¾ cup almond butter
  • 1.5 cups erythritol
  • 3 eggs
  • 1.5 tbsp ground ginger powder
  • 1.5 tsp cinnamon powder
  • ⅓ tsp ground cloves
  • 1 tsp vanilla bean extract or powder
  • ¾ tsp baking soda (aluminum-free)


  1. Preheat the oven to 325F
  2. In a bowl, mix together the butter and almond butter until smooth.
  3. Add in the eggs and vanilla and beat until smooth.
  4. In a separate bowl whisk together the dry ingredients (almond flour, erythritol, gelatin, ginger, cinnamon, clove, and baking soda)
  5. Combine the dry and wet ingredients and mix until a dough forms.
  6. Roll the dough into 1 inch balls, and press into cookie shape onto a baking sheet lined with parchment paper, using the palm of your hand.
  7. Cook for about 12 minutes and let cool completely before eating (they will firm up once cooled).

The Keto Roadmap E-Book!

More than just a diet book, The Keto Roadmap E-Book includes: 

  • 5-Day Meal Plan
  • 50 Ketogenic-Friendly Foods
  • Foods to AVOID & Substitute
  • Keto Smoothies to Enjoy On-The-Go
  • 3 Mouthwatering Dessert Recipes
  • 3 Fat-Burning Cocktail Recipes

Beyond that, it will help you understand some of the core principles and process of getting into the state of ketosis, and where most people fail. Imagine burning fat while eating Keto pizza, cheesecake, and wine, keto cupcakes, smoothies, and ice-cream. 

This eBook and Diet Guide was designed for someone who LOVES food and doesn’t want to sacrifice taste while burning more fat on Keto! 

Amasai: A Guide to the Nutrient Rich Probiotic

Amasai has been getting quite a bit of attention lately, and many people are claiming it’s one of the healthiest and tastiest fermented milk products ever. Is it true? How does amasai taste? Are there any studies on its health benefits? Let’s dig into the matter.

What is Amasai?

Amasai, also called amasi or maas, is a thick fermented milk beverage traditional to South Africa and Lesotho. In general, amasai is similar to kefir or liquid yogurt but has a slightly stronger taste resembling cottage cheese. Recently, amasai has been gaining popularity in the Western world thanks to its potential as a natural probiotic with multiple health benefits.

The traditional way of preparing amasai is to store unpasteurized cow’s milk in a calabash and let it ferment for a while. After some time, the milk divides into a watery substance (whey) and soft lumps of starter amasai. The whey is drained, and fresh milk is added to the calabash. After a few hours of fermentation, snow-white lumps of delicious amasai are ready for consumption. (1)

Where Amasai Comes From

Amasai is a staple food in the traditional cuisines of South Africa, Lesotho, and Zimbabwe.

Sometimes amasai is confused with other fermented milk foods from the African continent, so here’s a quick list of essential differences:

  • The Namibian omashikwa is prepared by fermenting buttermilk instead of whole milk. (2)
  • In Kenya, milk is fermented in soot-lined calabash gourds to prepare mursik. The charcoal dust gives mursik a bluish hue and a smoky flavor in addition to its tart base. There is concern that the charcoal in mursik is a major risk factor for esophageal cancer in Kenyans. (3)
  • Kivuguto, nunu, mabisi, and aewsso are milk beverages prepared through the spontaneous fermentation of milk in Rwanda, Ghana, Zambia, and Ethiopia, respectively. (4) These are very similar to amasai in terms of production, but their taste will differ greatly due to the unique probiotic profile of each drink. 

The History of Amasai

amasai history

In South Africa, Lesotho, and Zimbabwe, preparing amasai has always been not only a matter of culinary tradition but also a convenient way to preserve the available food. After all, fermented milk products have a much longer shelf life than raw milk.

The tradition of making amasai is hundreds of years old, and modern authorities recognize it as an essential part of South African culture, lifestyle, and health.

In 2014, the South African Rediscover Dairy initiative even recommended taking amasai daily for strong health, suggesting a few ideas on how to enjoy the drink: (5

  • Drink it on its own or with added honey
  • Mix with fresh fruit
  • Eat amasai with bread for a simple meal
  • Pour some amasai over maize meal porridge (pap)
  • Use amasai instead of yogurt or buttermilk in your baking recipes
  • Add some amasai to your soups and pasta for a creamier taste
  • Use as a natural recovery drink after physical exercise

Regarding the health benefits of amasai, the first studies on the matter go back to 2004. For example, Richard Mokua, one of the pioneers in the field of amasai research, noticed that the fermented drink significantly reduced the incidence of diarrhea in children who consumed it regularly.

But how exactly amasai helps with that?

Amasai & E. Coli

In general, Escherichia coli is a normal part of the human gut flora and usually doesn’t cause any harm. At the same time, some strains of E. coli can be extremely dangerous and are some of the most common bacterial pathogens in humans. (6)

In other words, it’s alright to have some E. coli as part of your gut flora, but you definitely don’t want to get any of it in your food. 

The good news is that, according to Richard Mokua, amasai effectively kills off E. coli in just two hours!

In his research, Mokua took equal volumes of amasai, milk, and plain commercial yogurt. E. coli bacteria were added into all samples, which were then incubated at 37 C for eight hours. Every two hours, Richard Mokua evaluated the growth of the pathogen in all samples.

Here’s what he found: (7)

  • In some amasai samples, E. coli was almost undetectable 2 hours after the start of the experiment.
  • After 4 hours, E. coli was almost completely eradicated from all the amasai samples and some yogurt samples
  • On the contrary, commercial milk served as the perfect environment for E. coli growth

Amasai as a Probiotic

Mokua’s findings, as well as the studies that followed, confirm the idea that amasai is a powerful probiotic. After all, the common feature of all probiotics is that they contain beneficial bacteria and can inhibit or kill harmful bacteria.

In this aspect, Mokua’s research highlights that both yogurt and amasai are probiotics (with amasai being slightly more potent) while whole milk is not.

What are Probiotics?

According to the World Health Organization, probiotics are live cultures of microorganisms that provide various health benefits to the host when administered in adequate amounts. (8)

In general, the term is used both in regards to specific bacterial cultures (for example, different Lactobacillus and Bifidobacterium species) and the foods that contain them (amasai, kefir, sauerkraut, and others).

The Benefits of Probiotics

In general, probiotics are great for anyone’s health, regardless of the specific kind of probiotic you decide to take. Let’s take a closer look at what exactly they can offer you, according to scientific studies!

Improved Immune System

probiotics immune system

One of the greatest health benefits of all probiotics, including amasai, is immunity support. This effect is achieved through a double action: probiotics boost the body’s immune system AND fight harmful bacteria on their own!

Here are some exciting findings on the matter:

  • The lactic acid bacteria in amasai have antibacterial properties against a wide range of pathogenic bacteria, including Escherichia coli and Salmonella enteritidis (9)
  • Some probiotics are effective in preventing Clostridium difficile infection, a dangerous side effect of conventional antibiotics (10)
  • Probiotics modulate the function of macrophages and lymphocytes, two types of immune cells that are essential against bacterial and viral infections (11)
  • Probiotics are beneficial for any kind of allergic process. For example, studies have reported that probiotics are effective in reducing the symptoms of hay fever (allergic rhinitis) (12)

Some other diseases that could benefit from the immunity boost of probiotics include ulcerative colitis, Crohn’s disease, chronic pouchitis, and liver disease. (13, 14, 15, 16).

Gut Support

According to the latest estimates, bacteria make about 0.3% of any person’s body weight. Essentially, we’re talking about 7 oz for every 154 pounds (or 200 g for 70 kg) of body weight! (17)

The lion’s share of this bacterial mass resides in the human gut and is collectively named the gut microflora. When you think about it, it’s not surprising that probiotics are extremely beneficial for gut health!

  • Probiotics prevent and treat infectious diarrhea (18)
  • Some probiotic strains alleviate lactose intolerance (19)
  • Probiotics significantly improve stool consistency and bowel movements in patients with chronic constipation (20)

Age-Related Conditions

Thanks to their ability to modulate and support the immune system, reduce inflammation, and keep harmful bacteria at bay, probiotics are beneficial for a wide range of age-related conditions.

These include Alzheimer’s disease and resulting dementia, as well as age-related cognitive decline in general. (21, 22) Moreover, there is preliminary evidence that probiotics could have anti-aging properties of their own. 

Studies have reported that progeria (a disease characterized by accelerated aging) is accompanied by an increase in the populations of Proteobacteria and Cyanobacteria in the guts—with a simultaneous drop in Verrucomicrobia abundance. At the same time, the microflora of centenarians is abundant in Verrucomicrobia and really scarce in Proteobacteria! (23)

Probiotics and Nutrient Absorption

All probiotics, including amasai, can improve nutrient absorption. According to studies, here’s how it works: (24)

  • Probiotic bacteria decrease the pH in the guts, leading to improved micronutrient solubility
  • Probiotics enlarge the absorption surface of the guts
  • In some cases, probiotics directly enhance the absorption of some minerals, particularly calcium and iron
  • Some strains of probiotics even produce vitamins on their own, like B12!

As you see, the list of health benefits that probiotics can offer you is fabulous. So, what kind of probiotic should you pick? Is amasai a better option that kefir or yogurt?

Let’s see how they compare!

Amasai vs. Kefir

The main probiotic cultures in amasai belong to the Lactococcus, Lactobacillus, Streptococcus, and Leuconostoc spp. genera. (25) The same bacteria are present in kefir. (26)

In terms of taste, most people describe amasai as tart and milky, somewhere in the middle between plain yogurt and cottage cheese. Kefir usually feels more sour and effervescent.

Regarding nutrition, amasai is a slightly better source of energy, calcium, sodium, healthy fat, and vitamin A. Kefir is somewhat higher in calories, total carbohydrate, and phosphorus. (5, 27

In general, both amasai and kefir are healthy dairy products and natural sources of probiotics. Ideally, consuming a bit of both every once in a while is a great idea.

Amasai vs. Grass-Fed Yogurt

Grass-fed yogurt usually has a gentler taste than amasai, so it’s probably a bit more suitable as a healthy dessert or salad dressing—but that’s a matter of personal preference.

Both foods are rich in probiotic cultures, but the probiotic profile of amasai is generally more diverse. Grass-fed yogurt is a better source of protein, calcium, and vitamin A while amasai is a bit higher in total fat and potassium. (5, 28)

All in all, amasai is a slightly better choice if you’re looking for probiotic health benefits while yogurt is slightly more nutritious.

Amasai vs. Other Forms of Dairy

Compared to most other dairy foods (like butter, cream, and cheese), amasai is a better source of probiotic cultures. On the other hand, amasai isn’t very filling, as it contains just 64 calories per 100 g. (5)

Another detail to remember is that amasai, just like other fermented dairy drinks, may feel somewhat exotic to a typical Westerner. If you’ve never tried it before, don’t judge it straight after the first sip: let yourself get used to the taste!

Should You DIY Your Amasai?

Making amasai is simple and easy, but here’s one important thing to remember. Homemade amasai can taste very different from one batch to another, even if you’re using the same starter in all cases.

This effect is based on a lot of factors:

  • The type of containers you use to ferment your amasai
  • What you do with the containers between the batches (nothing, wash, rinse, smoke, etc.)
  • Temperature, air pressure, humidity, sunlight
  • Presence of other fermenting foods in the same room (there’s a risk of cross-contamination)
  • Luck

To summarize, if you don’t mind a bit of randomness in your amasai, then making it at home could be an exciting activity to try!

How to Make Amasai

1. Take some milk from a trusted supplier. 

Ideally, this milk should be whole, unpasteurized, and coming from grass-fed cows.

2. Pour your whole milk into a clean, non-transparent container.

You can use a calabash, a jar, or a ceramic pot. It doesn’t matter much, as long as the container can be closed tightly to seal the fermentation process.

3. Add a bit of older amasai or an amasai starter purchased from a trusted seller. 

If you’re using a commercial starter, follow the provided instructions. If you’re using older amasai, don’t worry much about the dosage. Adding too little of it will make the fermentation a bit slower, adding too much will give you a thicker amasai that you’ll be able to dilute later with milk until you’re happy with the result.

4. Close the container and leave it to ferment for a while at room temperature. 

After several hours to a full day, drain the transparent liquid (whey) and leave the curdled mass in the container.

5. Add some more milk to the container, and leave it to ferment at room temperature.

Your end goal is a thick kefir-like liquid. This process can take anywhere from a few hours to two full days, so make sure to check the progress every once in a while.

6. Enjoy!

Drink amasai on its own, add some honey for extra sweetness, or combine it with fresh fruits and nuts. Once the amasai is ready, you can store it in the fridge for about two full weeks.

Amasai Drink Recipes

Amasai is delicious on its own, without any extra ingredients. If you want to get creative, however, here are a few recipes to try!

Banana and Chocolate Amasai Drink

Perfect for breakfast, lunch, or as a quick healthy snack.

  • Amasai – 1 cup
  • Raw cocoa powder – 2 tablespoons
  • One medium banana, raw 
  1. Chop the banana into medium-sized chunks.
  2. Put all the ingredients in a blender and mix well.
  3. Pour into a cup and enjoy!
  4. This drink also makes an excellent post-workout blend, so try taking it with you to the gym.

Spiced Honey Amasai Drink

This drink isn’t for everyone, but make sure to give it a try if you usually enjoy spicy recipes.

  • Amasai – 1 cup
  • Organic honey – 1 tablespoon
  • Ground cinnamon – half a teaspoon
  • Orange zest, finely grated –  half a teaspoon
  • Ground cloves – a few pinches
  1. Put all the ingredients in a blender and mix well.
  2. Some people may find this drink too spicy, so make sure to have a bit of plain amasai at hand to dilute the beverage if needed.
  3. As an optional ingredient, consider adding a bit of black pepper into the blend.


Amasai is a fermented milk beverage traditional to South Africa. This fabulous probiotic food has a long list of health benefits to offer—and you can easily make your own amasai at home!

Keep in mind, though, that you may need some time to get used to the tart flavor of amasai if you don’t usually enjoy fermented milk products like kefir or plain yogurt.



The Dangerous Truth About Breast Implants

The Dangerous Truth About Breast Implants: The illnesses and implications that can stem from breast implants are vast. This operation can drive autoimmunity and affect your mitochondria, effectively harming every aspect of your health, both short and long term. Today we will explore breast implant illness, as well as an in-depth look into reversing it through removal options and a multi-therapeutic approach to detoxing.

breast implant illness

Sarah Anne’s Story: Mystery Symptoms

Sarah Anne Stewart grew up in a holistically-minded home. She witnessed her father beat a terminal cancer diagnosis in seven months. He did so by refusing the standard of care and opting to heal himself by doing the physical, emotional, mental, and spiritual work. He’s been cancer-free for over 20 years.

Despite her holistic roots, Sarah was scouted for modeling at the age of 15, which resulted in a childhood of eating disorders that lasted a decade. Ten years into her journey with modeling, Sarah was faced by her doctor who said that if she didn’t quit, she was going to lose her life. Sarah became addicted to Adderal and laxatives. She also became anorexic and bulimic. It was during this time that Sarah also got breast implants, to allegedly help further her career. She felt this enormous discrepancy between the knowledge she had about food as medicine and the way she was treating her body. Sarah decided to quit modeling and go backpacking.

During her travels, she eventually made her way to meditation, mindfulness, and worked on reprogramming her subconscious beliefs.

Despite healing mentally, Sarah also started to become very, very ill.

She had heard about breast implant illness on social media but continued to ignore it, going from doctor to doctor without any answers. Eventually, Sarah started asking doctors about her implants, and time and time again, they would say it had nothing to do with them. Finally, she met a doctor that stressed the importance of removing her implants if she wanted to heal. Within a year, Sarah’s symptoms wholly vanished, and she got her life back.

Sarah has made it her life’s mission to spread awareness about the genuine impact of breast implants on ill health and is helping women all around the world find self-love, safely remove the implants, and heal from the related illnesses. She preaches the importance of doing the inner-work to self-love now because the consequences are lifelong. “Your body’s always going to be changing; through pregnancy, through aging, through hormones, through all of these things that we see as we naturally grow older.”

“No matter how well you take care of yourself and pursue anti-aging and longevity tactics: your body is going to change,” she explains. “Why not fall in love with your body right now as it is so that as your body changes, you can continue to love it.”

Breast Implants Can Impact Women Differently

Breast implants can impact different women in different ways, as it influences mitochondria health, hormonal health, and can cause the immune system to attack itself. Although a healthy woman might feel nothing for years, breast implants can prime the canvas for a wide range of problems in time, and compounded with other toxic exposures over time. Breast implants paired with different emotional, chemical, and physical stressors, can create the perfect storm for diseases ranging from autoimmunity, thyroid disorders, and even cancer.

The problem is rooted in mitochondrial health. Mitochondria create ATP, which is essentially energy that enables your body to live. The process of ATP creation also generates waste, which is removed naturally by the body thanks to an enzymatic process. Without those enzymes, the waste begins to bio-accumulate. You can picture the analogy of burning a wood fire for heat: the cell burns fire to create heat (ATP), and the smoke that comes off the fire is the waste. Without the proper evacuation (a chimney), the smoke will build up inside the room until everyone inside dies.

Super oxygen dismutase 2 (SOD2) is one of those agents that enables the body to get rid of waste, and this entire chain is destroyed when we introduce toxic chemicals into the body. Heavy metals inhibit SOD2 production, which interim prevents the body from evacuating the ‘smoke,’ and eventually, we bioaccumulate toxins to the point of cell death.

The type of implant is irrelevant.

Although silicone implants can be more prone to leaking and damage, all types of implants are full of harmful chemicals that have no place in the body. Between 1992 and 2006 silicone was banned by the FDA and removed from the market. Silicone was then re-introduced with more heavy metals and chemicals.

There are over 40 kinds of harmful toxins in silicone breast implants. Some of these toxins include carcinogens like methyl ethyl ketone, cyclohexane, acetone, toluene, xylene, and ethoxide. Silicone also contains heavy metals like aluminum and platinum. These toxins do not need to be ruptured to leak/ leech these toxins into the body– it happens gradually over time. Many of the studies on safety regarding the implants and leakage determined the materials to be safe. However, these studies were conducted at room temperature. The body runs much warmer than room temperature, which tells a different story.

Symptoms of breast implant illness include:

  • Brain fog
  • Migraines
  • Low immune system function
  • Hypothyroidism
  • Hyperthyroidism
  • Unexplained Weight gain or weight loss
  • HPA axis dysfunction (adrenal fatigue)
  • Insomnia
  • Fatigue
  • Little or no libido
  • Hair loss
  • Body aches
  • Fibromyalgia-like symptoms
  • Poor muscle recovery
  • Joint pain
  • GI distress and poor digestion
  • Puffy ankles or face
  • Autoimmune issues

Reversing Breast Implant Illness

Changing breast implant illness requires an exact approach. If not done correctly, removal of implants can cause more harm than good. Leaching toxins must be safely removed. Many women don’t feel the effects of breast implant illness until they go to have their implants replaced. Most plastic surgeons cut into the scar tissue capsule, pull the implant right out of the capsule, and leave the scar tissue inside of the body. Surgeons often think that that scar tissue capsule is beneficial because it adds volume, and they also believe that it’s completely benign.

This capsule that often forms around the implant is permanently closing in neurotoxic chemicals like heavy metals, mercury, lead, aluminum, and platinum. When a doctor goes to replace an implant without properly removing this sac of toxins, it can leach into the body and trigger serious illness.

Removing implants alone doesn’t fix breast implant illness. The capsule tissue full of toxins remains in the body, releasing a slow drip of toxins into the body.

Healing Takes Time

Healing isn’t black and white, and real long-term healing requires a multitude of therapies that address the mind, body, and soul. There is no linear way to heal that works for every person. However, this suggested progression can help prepare for the transition into removal surgery. You should always consult with your healthcare professional, and ensure you have the proper guidance. You will need mental and physical support during the process of healing.

Before Implant Removal Surgery

Breast implants are deeply connected to self-worth and body image, so addressing your relationship with yourself is an integral part of pre-surgery healing. The physical symptoms are real, but there is also work to do regarding self-worth.

“Getting breast implants warps your true identity,” explains ex-implant advocate Sarah Anne Stewart. She elaborated that you can’t be entirely happy until you’re functioning from your real identity. “There’s just a non-authenticity that comes about when you’re not functioning fully in your identity.” Sarah stresses the importance of reconnecting to your true, unadulterated self before physical healing can commence.

Healing may require going back and taking stock of the people and experiences that have negatively influenced your self-worth, all the way back to childhood. “Looking back on these experiences as an adult, you can re-write your understanding of the lessons you took on as a child,” Sarah explains. Forgiving those involved who may have harmed your sense of self as a younger person, and retrain your brain. Acknowledge the harmful events and begin to tell yourself a new story.

Meditation Practice

Meditation can help by taking you out of the physical body and into the inner self. Starting a meditation practice can help you reconnect with your true nature and divine inner beauty. Meditating can help sever the need to look a certain way. Meditation comes in many forms, from traditional methods of sitting in non-judgmental silence, to mantras, to walking meditations.

Some experts like Dr. Kayte Susse suggest being mindful of detoxing too actively before breast implant removal surgery. Specific techniques, such as infrared sauna therapy can cause implants to release toxins into the body. After addressing the mental health aspect of breast removal surgery, opt to remove them before embarking on a massive detox protocol.

Breast Implant Removal Surgery

The removal process plays the most significant role in ensuring you reclaim your health. Breast implant removal surgery can cause more problems if done improperly. The proper technique is en bloc which means that you’re removing the implant and the capsule together at the same time. You are not cutting open the capsule, pulling the implant out, and leaving that capsule in there. The capsule contains a lot of toxins, a lot of microbes, potentially even cancerous cells that could then go floating around through your lymph nodes.

An en bloc procedure will prevent future exposure and ensures that you have a complete capsulectomy. A capsulectomy means that every last bit of that toxic capsule is removed. Some surgeons will deter patients from the procedure because it requires a specific skill, and not every surgeon is trained to perform it. The method is very safe when performed by a skilled surgeon.

Unfortunately, it happens that women go in for an en bloc with a capsulectomy procedure and don’t receive a full removal. It’s important women get informed about the nature of the process and that they trust their surgeon. There are various groups online, including Sarah Phillipe’s Reversing Breast Implant Illness facebook group that provide resources to find a qualified doctor.

After Breast Implant Removal Surgery

Although working on mental health before breast implant removal surgery, it remains equally essential afterward. You may have distorted self-image due to years of artificial breasts, so the work ought to continue post-surgery. Surrounding yourself with supportive loved ones is one key to this transition. Joining a community of others who have undergone an explant surgery can help too.

Sarah Anne explains that “we also need to empower other women to make choices based on their health. When I got my implants out, 90% of the questions were, “How do they look? Are they saggy? Do you have scars? Do you like your doctor? Did she do a good job?” While maybe 5% of the questions were, “How are you feeling? Are you feeling better? Are your symptoms gone?” The focus needs to be continuously re-directed toward health.

Post-removal surgery also opens up the door to start a safe and effective multi-therapeutic approach to detoxification.


Toxins bioaccumulate in the body when the toxic burden is more significant than the rate at which the body can rid itself from these substances. Before detoxing, address the common sources of toxins.

Some of these toxins include:

  • Mold
  • Heavy metals in amalgam fillings
  • Cavitations from root canals or wisdom tooth extraction
  • Pesticides and herbicides in food
  • Toxic body care products
  • Poisonous household cleaning product

Once you have removed these sources from your life, it’s time to start detoxing the body at the cellular level. Like removing implant improperly, detox can be harmful if it isn’t done in a smart and safe progression.

True Cellular Detox

There are three main components that set apart a real detox from a harmful one:

  • Applying the 5 R’s principles as a roadmap to fix the cell
  • Opening and supporting critical detox pathways
  • Utilizing real binding agents to remove toxins from the cell

The first component is that all detox must address toxins at the cellular level.

The second component is opening up the downstream detox pathways.

After the cell detoxifies the matter, there is an entire team of organs and channels required to help these toxins safely exit your body. Your gut, liver, and kidneys are the leading players here, and if they are not opened up (functioning correctly), real danger can occur. One of these dangers is autointoxication, whereby you start to recycle and reabsorb the toxins.

The third component is using real binders.

Unlike cilantro and chlorella (which are very weak binders), a real binder will hold on tight to the toxins. Weak binders mostly pull chemicals out of the body and then drop them somewhere else, which wreaks havoc on the system.

The Three Phases

Now that you understand the three components, we can explore the three phases of detox. Simply diving in without a plan won’t yield the best results, and might even be dangerous. These three phases ensure a smooth, safe, transition to help support the body through the detox.

These phases include (1) a preparatory step, (2) a body phase, and (3) a brain phase. The prep phase targets the detox pathways above to support and upregulate the cell function. The body phase is when we introduce a powerful binder to move toxins from areas of higher concentration to lower concentration. The body phase is introduced before removing toxins from deeper tissues, such as the brain. And finally, the brain phase is when we add a fat-soluble agent to support neurotoxin elimination. This final phase is the key to why so many “have tried everything” and still don’t feel well. The final phase is also a key to resolving the current hormone imbalance epidemic.

Cellular detoxification is needed by just about everyone—but it’s especially necessary in conjunction with breast implant illness. 

Our world contains more chemicals and stresses than ever before, and whether it’s internal sources (like breast implants) or external sources like metals in our water, air and so on— our bodies are struggling to keep up. 

That’s why the best route is the 90 Day True Cellular Detox™ system — which includes the world’s leading detox formula, CytoDetoxThis entire process is specifically designed to support the detoxification organs, detox the cells, and remove toxins from your body and brain. 

The 3 phases of True Cellular Detox (prep, body, and brain) were formulated to heal the trillions of cells in your body and decrease chronic inflammation.

Your body has its own innate ability to detoxify. 

To get well, you simply need to support your detox — which is what the True Cellular Detox process (with CytoDetox) helps you do. 


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Dr. Pompa’s Clean Eating Meal Plan

Clean eating doesn’t have to be complicated. This article will highlight the fundamentals of what it means to eat clean and provide you with all the resources you need to implement it into your life. It includes a meal plan as well as a grocery shopping list full of non-toxic foods so that eating well and nourishing your body can become second nature. 

Why it’s Important to Eat Clean

You are what you eat, and you are what your food eats. Food is literally the building blocks of our human body. It informs our cells and plays a huge part in determining how our genes express themselves. Eating ‘clean’ is a concept that revolves around nourishment so that the body can thrive. It avoids all foods that are considered toxic and that create more harm (inflammation) than good.

The benefits of eating healthy are profound because the opposite diet places a large burden on our organs and bodily systems. Although the human body self-detoxifies, it only has the ability to do so in relation to an ancestral lifestyle. Our ancestors ate real, whole, wild foods and had no modern-day toxin exposure. Their lifestyles were at one with nature. Today we experience a vastly different world, in which our bodies are assaulted with environmental, emotional, and chemical stressors all day, every day. Eating clean removes a constant stream of stress so that your body has the ability to actually use the nutrients to heal and thrive.

Although some people may feel fine on their current unhealthy diet, there are two reasons to switch to a clean eating plan. First of all, you can always feel better. The majority of mainstream Americans have settled for a sub-optimal state of health. People consider their brain fog, poor digestion, and aches and pains as a normal part of life. Secondly, a poor diet may not be impacting you too much now– but it will catch up to you eventually. The toxins found in an unhealthy diet start to stockpile in the body, and although it may take 10, 20, or 30 years… eventually, the body starts to break down. Dealing with chronic health issues and autoimmune disorders later in your life is not ideal and can absolutely be prevented and even reversed by implementing a healthy lifestyle today.

Clean Eating Meal Plan

Clean eating doesn’t have to be boring nor will you have to sacrifice the enjoyment of food. These recipes are tried and tested in the Pompa family! Me, my wife, and our kids take great pleasure in nourishing ourselves with clean foods that taste great. These recipes are simple, contain no nasty ingredients, and will give your body the nutritional foundation it needs to thrive. 

Week 1 Grocery List

Each individual grocery list and links to the full recipes can be found below, but this is a general list of all the ingredients you will need to cook this clean eating meal plan for the week. Always opt for organic foods when possible, to avoid any added toxins like heavy metals, pesticides, herbicides, and GMOs. Animal products are particularly important to invest in; opt for high quality organic and pasture raised products. The beef should be grass fed and grass finished.

Note that many of these recipes contain multiple servings, so if you’re cooking for one person, be mindful that you will have leftovers. 

Meat/ Fish

  • Two 6 to 8 oz., skin-on-wild-caught salmon fillets
  • 2 lbs. organic, pastured chicken wings
  • 1 pound boneless, skinless chicken thighs or breasts, sliced (optional)
  • 5 strips of natural beef bacon
  • 1 lb. grass-fed beef liver
  • 1⁄2 cup small cubes of cooked grass-fed beef (optional)
  • 1⁄2 cup small cubes of cooked grass-fed beef (optional)
  • 1 can sockeye salmon (with bones and skin)
  • 2 lbs. cooked and shredded pastured, organic chicken
  • 2 meaty lamb chops
  • 1 lb. grass-fed bison


  • 1 bag of lemons
  • 1 cup fresh or frozen berries
  • ¼ cup dried currants
  • 6 medium avocados
  • 1 large apple


  • Lots of lettuce (mixed greens, spinach, kale, romaine, etc)
  • ¼ cup sauerkraut 
  • 4 radishes
  • 3 beets
  • 15 large carrots
  • 1 large cucumber
  • 1 bunch parsley
  • 1 bunch cilantro
  • 8 small/ medium zucchini
  • 1 head of celery
  • 7 onions
  • 1 large head of cauliflower
  • 1 can organic pumpkin purée
  • 3 sweet potatoes


  • 1 bottle of extra-virgin olive oil, grapeseed oil, and coconut oil
  • Ghee, butter, tallow, or lard
  • ½ cup raw cashews
  • ¼ cup raw (sprouted, if possible) pumpkin seeds
  • ½ cup pecans 
  • 2 cups blanched almond flour
  • 2 cups shredded, unsweetened coconut
  • 7 cans full-fat, organic coconut milk
  • 2 Tbsp. almond flour
  • 2 Tbsp. ground flax seed
  • 13 large pastured eggs
  • 1 cup feta
  • 4 oz Horizon Cream Cheese

Spices/ Seasoning

  • Dijon mustard
  • Garlic powder
  • 20 cloves of garlic
  • Sage
  • Rosemary
  • Turmeric
  • Thyme
  • Oregano
  • Cardamom
  • Cinnamon
  • Cumin
  • Clove
  • Nutmeg
  • Ground ginger
  • Vanilla extract
  • Capers
  • Dulse or kelp powder
  • Black pepper
  • Sea salt
  • Gomasio seasoning (Japanese sesame salt) or  sesame seeds


  • 2 cups bone beef bone broth
  • 6 cups organic chicken or vegetable broth
  • Flax seeds
  • Balsamic vinegar
  • 1-2 Tbsp. collagen powder
  • 1-2 Tbsp. gelatin powder
  • 1-2 Tbsp. bee pollen
  • Stevia
  • Baking soda
  • Coconut Flakes (optional)
  • Cacao nibs (optional)
  • 26oz. box or jar of diced tomatoes (or look for BPA-free cans)

Day 1 Meal Plan


Breakfast Berry Parfait

breakfast berry parfait recipe

Creamy coconut yogurt is delicious and full of probiotics, a great way to give your body easy to digest and probiotic-rich fats first thing in the morning. The collagen and gelatin add protein, and the berries and pollen are delicious, nutritious, and low-glycemic. A great way to keep you satiated for a busy day!

Grocery List

see the recipe





Kale Caesar Salad

Kale Caesar Salad recipe

This salad is full of flavor and the fats will keep you full without giving you a mid-day food coma. This easy salad is light, but if you’re ravenous by lunch you could consider adding a can of anchovies or some shredded chicken to your salad.

Grocery List

  • 1/2 cup raw cashews, soaked overnight, or placed in very hot water for about an hour
  • 1/4 cup filtered water
  • 2 Tbsp. extra-virgin olive oil
  • Juice of 1 whole lemon (about 2-3 Tbsp.)
  • 1 Tbsp. Dijon mustard
  • 1/2 tsp. garlic powder
  • 1 small garlic clove (you can add another if you like it super garlic-y)
  • 2 tsp. capers
  • 1 tsp. dulse or kelp powder
  • 1/2 tsp. fine grain sea salt and pepper, or to taste

see the recipe





Six Minute Crispy Salmon

Six Minute Crispy Salmon recipe

Is there anything better than perfectly cooked salmon with crispy skin? This dinner is delicious and ready in literally minutes. 

Grocery List

  • 1 – 2 Tbsp. ghee, avocado oil, olive oil, butter or other cooking fat
  • Two 6 to 8 oz., skin-on-wild-caught salmon fillets
  • Sea salt (I like the flakey stuff) and freshly ground black pepper, to taste
  • Gomasio seasoning (Japanese sesame salt). You may also use plain sesame seeds.

see the recipe




Day 2 Meal Plan



no oatmeal recipe

This oat-free porridge is packed with healthy fats and will fill you up without weighing you down with grains. The combination of spices and coconut give this coco-NOatmeal an ayurvedic flavor that will nourish your soul and make your taste buds happy too!

Grocery List

  • 1 cup shredded, unsweetened coconut
  • 2 Tbsp. almond flour
  • 2 Tbsp. ground flax seed
  • 1/2 cup full-fat coconut milk
  • 1 1/2 cup filtered water, plus additional to thin to desired consistency
  • 1/2 tsp. ground cardamom
  • 1 tsp. ground cinnamon
  • 1/2 tsp. ground ginger
  • 1 tsp. vanilla extract
  • Pinch of sea salt
  • Stevia, to taste
  • Chopped nuts (of your choice)
  • Shredded coconut
  • A drizzle of coconut milk for serving

see the recipe





Happy Gut Detox Salad

gut detox recipe

A big bowl of fresh veggies, nuts, avocado, and fermented greens to supercharge your afternoon with easy-to-digest vibrantly alive foods! This salad can easily be made ahead of time, simply add the avocado in just before eating.

Grocery List

  • 8 cups mixed greens or roughly chopped kale (I mixed both)
  • 1/4 cup raw sauerkraut or other raw, fermented vegetables of your choice
  • 3-4 medium radishes (thinly sliced)
  • 1/4 cup raw (sprouted, if possible) pumpkin seeds
  • 1 medium ripe avocado (thinly sliced)
  • Shredded beets
  • Shredded carrots
  • A handful of chopped parsley
  • A handful of chopped cilantro

see the recipe





Crispy Herbed Chicken Wings

chicken wing detox recipe

Yes, chicken wings can be a health food! These pasture-raised chicken wings are oven baked with healthy fats and packed with polyphenol-rich spices and herbs. You won’t believe how good they are and we actually prefer these wings  to the deep fried kind in my family!

Grocery List

see the recipe




Day 3 Meal Plan


Grain-Free Zucchini Muffins

zucchini muffin recipe

Having these muffins on hand is a perfect grab-and-go breakfast for busy families. You could also consider making these on a Sunday evening and having them ready for breakfast/ snacks throughout the week. Without any grains, they are packed with veggies, good fats, and the kids don’t have to know!

Grocery List

  • 2 cups blanched almond flour
  • 1/2 tsp. salt
  • 1/2 tsp. baking soda
  • 1 tsp. ground cinnamon
  • 1/4 cup grapeseed oil
  • 1/4 cup xylitol
  • 1 tsp. stevia
  • 2 large eggs
  • 1 cup grated zucchini
  • 1/2 cup pecans coarsely chopped
  • 1/4 cup of dried currants

see the recipe





Chicken Zoodle Soup

chicken zucchini soup meal

Everybody loves chicken noodle soup! This noodle-free version uses zucchini noodles instead of pasta and so you can have a large bowl (or two) without any lethargy or blood glucose spike. The kids love this one!

Grocery List

  • 1/3 cup coconut oil or ghee
  • 1 pound boneless, skinless chicken thighs or breasts, sliced (optional)
  • 1 cup diced celery
  • 2 shallots, diced
  • 1/2 cup diced carrots
  • 8 cups chicken bone broth (homemade or store bought – use code ‘pompa’ for 15% off)
  • 2 tsp. finely ground gray sea salt
  • 1/2 tsp. dried thyme
  • 1 tsp. dried or fresh parsley
  • 2 cups baby spinach
  • Fresh ground black pepper, to taste
  • Spiralized zucchini noodles, or “Zoodles” (about 2-3 large zucchini, or 4-6 small)

see the recipe





Indian Spiced Cauliflower

spiced indian cauliflower meal

This veggie dish is so delicious. Cooked in bone broth, this spiced cauliflower will quickly become a family favorite. If you’re hungry for more, you could pair it with some roasted chicken.

Grocery List

  • 2 Tbsp. ghee (or coconut oil)
  • 1 large onion, finely chopped
  • 2 cups beef bone broth (I use homemade or Kettle and Fire. You may also substitute vegetable broth)
  • 2 large carrots, scrubbed and diced
  • 4 cloves garlic, minced
  • 1 tsp. ground ginger
  • 2 tsp. turmeric
  • 2 tsp. cumin
  • 2 cinnamon sticks
  • 1/2 tsp. cloves
  • 1 tsp. cayenne (optional, or to taste)
  • 1 tsp. sea salt (to taste)
  • 26oz. box or jar of diced tomatoes (or look for BPA-free cans)
  • Cauliflower rice (2 bags frozen riced cauliflower or 1 large head fresh cauliflower, riced)
  • Cilantro, to garnish
  • Full-fat coconut cream to drizzle on top, optional
  • Diced avocado for the top, optional

see the recipe




Day 4 Meal Plan


Baked Egg in Avocado

avocado egg meal

This dish is fun to make, and to eat! Baked egg in avocado provides your body with tonnes of satiating fats, vitamins, and minerals. You can top it with any of your favorites, we like some crumbled bacon, feta, and fresh chives.

Grocery List

  • 2 ripe avocados
  • 4 pastured eggs
  • Sea salt and ground pepper
  • Drizzled olive oil (optional)
  • Garnish with crumbled natural beef bacon, organic feta cheese, chopped walnuts, salsa, cayenne pepper, fresh chives or cilantro, turmeric powder, sauerkraut, etc.

see the recipe





Creamy Citrus Salad

citrus salad recipe

It might sound like an odd combination, but avocado and grapefruit are a match made in heaven. This salad is especially delicious when the weather outside is hot!

Grocery List

  • 1 bag mixed greens
  • 1 bag spinach
  • 2 avocados, cubed
  • 1 grapefruit, cut into segments
  • 1 onion, thinly sliced
  • 3 carrots, sliced with a veggie peeler
  • 1 cucumber, quartered
  • Equals part extra virgin olive oil and balsamic vinegar
  • Sea salt to taste

see the recipe





Liver in Caramelized Onions


Liver in Caramelized Onions recipe

Liver is one of the most nutritionally dense foods on the planet, but many people stray away from buying it because they don’t know how to cook it. By using onions and plenty of spices, the powerful flavor of the liver becomes very tasty and almost sweet. Enjoy!

Grocery List

  • 1 lb. grass-fed beef liver
  • 1/4 cup olive oil
  • 3-4 cloves garlic, minced
  • 1 tsp. rosemary
  • 1 tsp. sage
  • 1 tsp. thyme
  • 1 tsp. oregano
  • 1 tsp. sea salt (or to taste)
  • 1 large onion, thinly sliced

see the recipe




Day 5 Meal Plan


Veggie Frittata 

Veggie Frittata meal

Getting in this many veggies at breakfast is a definite win! Paired with eggs and optionally beef and feta, this vegetable frittata is nourishing and oh so delicious.

Grocery List

  • 5 pastured eggs
  • 2 Tbsp. coconut oil
  • 1⁄4 cup chopped chives
  • 1⁄2 cup chopped beet greens (or your favorite leafy green)
  • 1⁄2 cup small cubes of cooked grass-fed beef (optional)
  • 1⁄4 cup goat cheese or feta cheese crumbles (optional)
  • Sea salt
  • Freshly ground black pepper

see the recipe





Wild Salmon Cakes

Wild Salmon Cakes recipe

This recipe is great especially if you’re all out of meat in the fridge! By keeping a few cans of wild sockeye salmon in your pantry, you can easily whip up these tasty salmon cakes in minutes!

Grocery List

  • 1 can sockeye salmon (with bones and skin)
  • 1 onion, diced
  • 1 Tbsp. fresh garlic
  • 2 Tbsp. capers
  • 1 stalk celery, diced
  • 3-4 Tbsp. grass-fed gelatin
  • 1 Tbsp. turmeric
  • 1 tsp. sea salt
  • Organic coconut oil

see the recipe





Simple Spiced Pumpkin Soup

spiced pumpkin soup recipe image

This warming soup is great after a long day, especially if it’s a little chily outside. If pumpkin is in season, you can also steam pumpkin and then pureée it with a hand blender instead of using canned pureé. This recipe can also be tweaked to feature any of your favorite root vegetable(s).

Grocery List

  • 2 yellow onions, finely diced
  • 1 can organic pumpkin purée
  • 1 can full-fat coconut milk
  • Coconut oil or butter
  • Cinnamon
  • Nutmeg, freshly ground
  • Filtered water or organic stock (optional)
  • Coconut flakes (optional- garnish)


see the recipe




Day 6 Meal Plan


Coconut Chia Seed Pudding

coconut chia seed pudding recipe image

Coconut chia seed pudding can be prepared the night before and left in the fridge, making it the perfect breakfast before a busy day! Whether you’re heading out the door or plan on spending your Saturday morning lazing around, it’s nice to have a ready-made, delicious and nutritious breakfast waiting for you!

Grocery List

  • 1/4 cup chia seeds
  • 1/2 a can full-fat, organic coconut milk
  • 1 tsp. vanilla extract
  • Pinch of sea salt
  • 2 Tbsp. cacao nibs (optional)
  • Optional toppings: walnuts and/or fresh or frozen berries

see the recipe





Chicken, Sweet Potato, and Kale Soup

chicken sweet potato kale soup recipe

The combination of chicken, sweet potato, and kale make this soup perfectly balanced and very satisfying. Having bone broth as the base makes this soup extra nutritionally dense! You can swap in or add any other green and could use beef or lamb instead of chicken to switch things up.

Grocery List

  • 2 lbs. cooked and shredded pastured, organic chicken
  • 2-3 peeled and cubed sweet potatoes
  • 1 large bunch kale, cleaned and ripped into pieces
  • 3-4 cloves garlic, diced
  • 1 large onion, diced
  • 2-3 stalks celery, diced
  • 1 can full-fat, organic coconut milk
  • 6 cups organic chicken or vegetable broth (homemade is best)
  • 1 Tbsp. sea salt
  • Solid fat for sautéing (coconut oil, grass-fed tallow, etc.)

see the recipe





Rosemary Lamb Chopsrosemary lamb chop recipe image

A delicious lamb dinner is a favorite in our household. This recipe is fool-proof! We like to pair it with sweet potato wedges and some oven-roasted broccoli.

Grocery List

  • 2 meaty lamb chops
  • 6 whole garlic cloves
  • 3 tablespoons extra virgin olive oil
  • ¼ cup coarsely chopped fresh rosemary, plus 2 sprigs for garnish
  • Sea salt
  • Freshly ground black pepper

see the recipe




Day 7 Meal Plan


Cheesecake Pancakes

cheesecake pancakes meal plan image

Healthy pancakes?! You betcha. These cream cheese filled pancakes tastes just like cheesecake, and are a great way to spend your Sunday morning. All the flavor without any of the nasty ingredients! Win-win.


Grocery List

  • 2 Large Brown Eggs
  • 4 oz Horizon Cream Cheese
  • 1 tsp. Stevita Stevia
  • 1/2 tsp. cinnamon
  • 1 tbsp ground flax seed
  • 1 dash salt
  • 1 square inch of butter 1/3″ high

see the recipe





Rosemary Onion Bison Burgers

bison burger recipe

This bison burger can be made using any of your favourite ground-meat. Chicken burgers, beef burgers, turkey burgers… the possibilities are endless! 

Grocery List

see the recipe





Carrot, Ginger, Apple Soup

Finishing off the week with a simple soup that packs a flavourful punch. This trio is a winner, and becomes oh-so-creamy thanks to the coconut cream.

Grocery List

  • 1 lb. carrots, roughly chopped
  • 1 can full-fat coconut milk
  • 1 large onion, diced
  • 1 apple, chopped
  • 3-4 cloves garlic, minced
  • 3-4 Tbsp. ground or freshly grated ginger
  • Cooking fat
  • Sea salt
  • Freshly ground pepper

see the recipe




Clean Eating Week: Wrap Up

Take the time at the end of the week to reflect on the past seven days. How do you feel? Nourishing yourself with clean foods is an integral part of a healthy lifestyle, and can help propel you towards making other good decisions regarding your health.

By cleaning up your diet, you are no longer ingesting harmful toxins via your food source. This should be combined with a mindful attitude towards other toxins like those in your beauty care/ body care products, and the products you use in your home. To learn more about how to clean up your lifestyle as a whole, and how to safely and effectively detox, you can visit my YouTube channel as well a Take charge of your health today to protect your health and boost your longevity!

Stem Cell Injections for Back Pain: Dr Harry Adelson

Stem Cell Injections for Back Pain: Dr. Harry Adelson: If you’ve been following my story for a while, it’s no news to you that I’ve been dealing with lower back problems for a long time. Despite being a functional medicine practitioner, I’ve dealt with back pain that no holistic method or device could relieve more than temporarily. My discs were so damaged (I’m talking desiccated and black) that I recently had to stop skiing (one of my life’s passions!), even more recently the pain was getting so severe that I had to stop riding my bicycle.

Watch my testimonial to Dr. Adelson’s amazing work above.

Debilitating Back Pain: A Thing of the Past

The pain was so debilitating that year ago I had to take action. Instead of getting the commonly prescribed surgery, I decided to get stem cell injections for back pain instead. My procedure was spearheaded by Dr. Harry Adelson, who explained that there is really no good conventional treatment for a dehydrated disc other than fusion—and that fusion is a terrible option.

When you look at a dehydrated disc on an MRI, the discs look white, white, white, and then black. There’s just no hydration in there whatsoever, and what stem cell therapy does is inject that site with fresh stem cells (collected from bone marrow as well as body fat).

It was about a year ago that I live-streamed the procedure on Cellular Healing TV (you can still watch the injection procedure online), and although the procedure takes months to come into its full effect— the results last for years.

About six months ago, I got a second injection done. When Adelson injected the disc the first time, the contrast material spread quickly throughout the entire disc, which is typical of a dehydrated disc. For the second injection, the contrast material did NOT spread, telling us that the disc had healed (evident from my dramatic reduction in pain).

Since my first injections, I’ve reclaimed parts of my life I didn’t even realize had suffered. Not only am I able to be fully active again— but little things like sitting in the couch and not having to fidget every 5 minutes to find a comfortable seat, are a thing of the past.

Recovery from Stem Cell Injections for Back Pain

My first stem cell injections happened while under anesthesia, so the entire procedure was painless and fast. Anesthesia is required because the extraction of stem cells from bone marrow (also known as lipoaspiration) is quite painful. It’s essentially a bone marrow aspiration, followed by multiple injections into sensitive areas of the back.  This includes a stem cell epidural to put stem cells in the interface between your disc and spinal cord, followed by all the ligaments of your lower back.

Two hours later, the procedure is done and there is very little post-injection soreness. The recovery recommendations include talking it very easy for one week, taking it reasonably easy for a second week, and then two months of avoiding injury-inducing activities like mountain biking or water skiing.

Dr. Harry Adelson and the C-Arm Procedure

Dr. Adelson is the Michael Jordan of the stem cell needle. He has worked with the likes of Ben Greenfield and Dave Asprey. He uses a device called the C-Arm. The C-Arm is very low radiation, video X-ray that allows the doctor to ensure 100% accuracy with all injections. If you’re going to go through the time and emotional and financial investment of having your stem cells harvested, you want to be certain they are put exactly where they’re needed!

Above and Beyond with Exosome

Another way Dr. Adelson goes above and beyond is the use of exosomes in this procedure. If stem cells are the future of medicine, well exosomes are the future of stem cells. Exosomes are actually the active ingredient of stem cells; they are responsible for communicating with the stem cells in the microenvironment that you’re trying to treat. So, what this lab does is take placental stem cells. These cells are these very young and robust— they manufacture and excrete these vesicles filled with growth factors that are called exosomes.

Next, they separate the stem cell from the exosomes (discarding the other person’s genetic material and DNA). They are left with the substance that your own stem cells are lacking. The exosomes are then added to your own stem cells, in a sense turbocharging them. This makes them functionally behave like a younger person’s stem cell. This is important because our exosomes decrease with age (making the stem cells of an older person much less ‘powerful’ than that of a younger person). By supercharging them with young exosomes, we reinvigorate our own stem cells.

Are Stem Cell Injections a Good Option?

This procedure is quite elaborate and does require a fair amount of financial investment. Some good news? The costs are dropping the more popular it becomes. To find out more you can reach out to Dr. Adelson at, where their team will have you fill out a few short forms. They will look at your MRI and offer you a free assessment to see if you are a good candidate for the procedure.

A Hero’s Journey: Healing from Ulcerative Colitis

A Hero’s Journey: Healing from Ulcerative Colitis: Chris Zaino is one of my long term friends, and he’s had a pretty incredible life. Chris won the Mr. America bodybuilding competition at 21 and from there went on to run the most successful chiropractic clinic in Texas. Today he is the man behind I am Hero, an online program that helps individuals unlock their true potential.

Chris and I have shared a similar path, in that we were both sick and took our illnesses as motivation to pursue not only vibrant health but a career in the field. Chris’ story goes beyond that of healing from his health challenges; his hero’s journey is about constant evolution and growth… about grieving your potential and becoming the ultimate version of yourself. Chris is the ultimate example that hardship can breed strength, and I’m sure you’ll find his story as inspirational as I have.

A Hero’s Journey: Healing from Ulcerative Colitis

healing from ulcerative colitis

Healing from Ulcerative Colitis: A Competitive Bodybuilder

After winning the Mr. America bodybuilding competition at 21, Chris was not only a successful personal trainer but also writing for and on the cover of health magazines. “My character was based on being the healthy person,” Chris explains, “I looked good. I felt good…” but things quickly took a turn. At 26, he was diagnosed with ulcerative colitis, and things got dark very quickly.

Chris received chemotherapy, Remicade infusions, and multiple other medications. He got medically-induced hepatitis from all the drugs, and despite being treated by the world’s leading doctors for digestive disease, Chris was a week and a half away from getting his entire colon removed, and being on $5,000 worth of pharmaceutical drugs for the rest of his life. The process essentially destroyed his immune system, and according to the doctors, even rendered him sterile.

Healing from Ulcerative Colitis: A Divine Intervention

It’s this point that Chris received divine intervention after his mum sent out a prayer e-mail, and his 10th-grade anatomy teacher reached out. He suggested Chris visit his chiropractor, which made no sense to Chris, “I thought that was the craziest thing ever because chiropractic to me was someone just tapes up my ankle or stretch my hamstrings out when I played sports, but I know when it had to do with health or anything like that”.

He was then introduced to Roger in Sarasota, Florida, and Roger was the first person who explained to him what chiropractic really was, “that it was removing interference so the brain could send all life healing and energy to the body. That our body was created in well being, that’s the natural state of the body, well being. There has to be a blind spot”. And that’s exactly what happened: it took seven months, but Chris’ body healed itself from this seemingly incurable, terminal illness.

Healing from Ulcerative Colitis: From Pain to Purpose

After his miraculous recovery, Chris knew he had to pursue his chiropractor degree to help other people. He shifted his pain into purpose, and that’s what the hero journey is about: taking our hardships, growing from them, and looking back to extend a hand to help others.

“I never [would] have chosen it, but looking back, [it was the] greatest blessing to be [able to] impact millions of peoples lives,” explains Chris.

His journey to reclaim his health wasn’t easy, but it gave him a newfound perspective on pain. “When you’re constantly focused on the micro (the what is): it’s always insufficient,” he says. “When you’re in the darkness, you know what you don’t want- which clarifies where you do want to be. You can shift the perspective onto what you want: health. People lose hope and often say I’ve tried it all… but if you tried it all, you would have your health”. Chris’ passion for helping people get healthy kept him going for a long time, and he became a beacon of inspiration for the patients at his thriving Texas clinic.

“You have to make a conscious decision to find the answer, and give it your all.”

Healing from Ulcerative Colitis: Beyond Health

Despite having overcome his health challenges and checking all the boxes of what is supposed to bring “happiness,” Chris was feeling deeply unfulfilled. Unfulfillment isn’t always about being in a bad place… it can be, but not necessarily. That’s what makes it hard for many people who are living a blessed life but haven’t found happiness. Chris had his health, a beautiful and healthy wife, two beautiful kids, a successful clinic, financial stability… and yet was living with low levels of depression and numbness. “Life isn’t about checking the boxes,” he realized, “life is about evolving”. Chris was grieving his potential.

Chris had has his established identity as a doctor, but his desires required him to step out of his lane, and to fulfill his potential made him scared. “I was feeling heavy, lethargic, tired and numb.  I was feeling depressed and I wasn’t allowing myself to fully embrace what I was created to do. During this time,  I wasn’t allowing myself to leave the comfort and the torment of this secret identity. Unknowing that by leaving this comfort, I could move onto something that would bring me joy, satisfaction, enlightenment, bliss.”

Stop Living with Fear-Based Thinking

Most of us live in fear, and so knowing your potential and actually stepping into it are two completely different things. Walking into your potential means walking into health, which leads you to the next thing…which may be your career. As you continuously upgrade your life, you’re having to shed what was, and for many people that is a very scary thing.

“I call it your heroic guidance system is telling you that you’re not on the right road anymore,” Chris explains. “There’s a new road for you, and this feeling you’re having is because it’s time to expand. There’s something new, something brighter, something bigger for you… but there’s all these unknowns that we get scared about… people don’t want to take a risk because it’s comfortable, but no one realizes [that] the unknown is exactly where your future and your destiny lies. The most guaranteed thing is life is the unknown. In the unknown, I realized that’s where God is. That’s where the next step is. That’s where the genius is, where the relationship is, where the opportunity is. The unknown has all the nutrients and the variables and the rest that you needed to have that life that you always wanted.At the moment, it might be rough… but in retrospect, what a blessing.”

Healing from Ulcerative Colitis: I Am Hero

Pursuing his calling led Chris to develop his own site, which addresses this concept of identity, and trying to break through the limitations we set for ourselves. “We were literally given identity that we had to live up to for our entire life,” he explains, “we never allowed ourselves to really say who am I. We’re told who to be by institutions or to be teachers, by dogmas, you name it. We lived out other people’s values.”

Despite healing from ulcerative colitis and creating quite the life for himself, he still felt unfulfilled. “I was living out other people’s values for my life… Then you’re in your 30s or 40s and you look in the mirror and you’re like, “Who am I? I don’t even know who I am.”

“I am is a declaration of truth, your spiritual truth.”

Our Thoughts Change Our Perspective

“We’re told you can’t be prideful, but when you look at a definition of pride, there’s no sin in that. It’s conceit, but not pride. Then ego is one sense of self-esteem and self-importance,” Chris explains. “A hero knows their message is important and they take pride and satisfaction on who they were and what they were called to do in the world. A hero must have that pride and that ego in what they do, who they were called to be, and really embrace their truth, but also the hero at the same time has humility.

In their weakness, they realize their courage, but the hero has all those three. They are willing to accept I am and they’re willing to say this is what I stand for and I take a stand for that. They’re willing to say that no one else has come to save people, so I have to step up and take responsibility. A hero has all those traits.”

And this power of affirmations like “I am a hero” is profound. Our words and our thoughts literally change our epigenetics. It changes our genome and therefore changes who we are and literally who we become. The only way to become a hero and make a difference in the world is to acknowledge it, to acknowledge you are. Think the thought. The thoughts become literally who you become. It sounds surreal, but it’s not at all. We have receptors on our cells that literally vibrate to a wavelength. The thought is a wavelength, it’s a frequency and that takes in the message and it changes your DNA. That changed DNA makes certain proteins…. And those proteins become who you are.

Chris’ entire message is about this:

Remember, you’re the hero. We were born that way. It’s not about thinking. It’s about remembering. God breathed into you. You had this divinely inspired inspiration then immediately start to get self-doubt. But you have to declare your purpose, declare your direction and move forward in your inspiration”

Healing From Ulcerative Colitis: Embrace The Hero Mindset

The first step, according to Chris, is embracing the hero mindset. “It is okay for me to take a stand and really being very sensitive to the inspiration or the feeling. How do you feel when you embrace the hero mindset? Do you get excited? You can’t sleep. You don’t need food. Lots of energy. Your heart is open. For some of you, you get a tear of inspiration. Then you start to focus on the “what is.” You just focused on where you are now. This secret identity stuff starts to come in and you start to self-doubt, but if you just say this feels good.”

Healing From Ulcerative Colitis: We Are All Perfect!

“When I look at people, I don’t see them for the story that they believe or the lie they believe. I look at people and I just see them for who they were created to be. They are beautiful in their wholeness. When I look at them, I don’t see their scars, abuse, or shortcomings. All I see is just the perfect creation of who they were made to be, and I speak to that. When someone says they’re this or that, I don’t even recognize that. I go that’s a secret identity. That is not your truth. That’s why we developed the I am hero project.

There are people that are sleepwalking in life living this secret identity. I exist to wake them up and reconnect them with their genius, their greatness, and their very hero. For those of you that are awake, we provide powerful inspiration or experiences so you could further develop those unique gifts and talents you were given so you could help wake up others maximizing their influence to make a difference in the world.”

More on his interview:

Health Hunters Jun 02 2018