Journey to Wellness-Reboot Plan


How I did a reboot

My husband had a health scare and ended up in the hospital.  He thought he was having a heart attack, he couldn’t breathe and I called 911.  Needless to say it was scary.  They never could figure out was wrong.  They said he was anemic and then we found out he wasn’t.  Doctors are just practicing and we didn’t want them to practice on him.  So he lost around 50 pounds by cutting back on food, being conscious of what he was eating and he took great supplements.  Then we started doing research and found out that a lot of his symptoms could be Candida related.  Everyone has Candida in their bodies but if it gets out of control then it can cause havoc in your body.  I had just let my weight get out of control.  I had the caregiver let go, take care of others and forget yourself.  So it was time.  Time for a reboot.  This is my record of our 3 week reboot.  Maybe you want to try it too so I will include my tips and a few of my recipes to get you started.  I am all about health, I say I am green, not as in hug a tree and global warming kind of green but I like green in my body and green in my pocket book.  I believe health shouldn’t put you in the poor house but it should make your body a better house.  So my plan that I have gathered and my recipes are what you can do to be the best for the least amount of dollars.

When we first started this GSDF (Gluten, Sugar, Dairy Free) and more reboot we were not sure what we were going to eat.  In fact we felt like we were going to starve.  Basically this is the reboot, gluten, sugar and dairy free plus no fruit, but we added in good fats like grass fed butter (Devin says “I didn’t know butter ate grass”), goat cheese and goat kefir.  I also believe you should have a decent amount of real sea salt or real Himalayan salt.  It must be real.    We had our regime of great supplements that we put in water.  The supplements we use are plant based, all natural with stevia so I felt good about them in this restrictive reboot.  Also I do not know if I would have been able to even do the first few days without them.  I needed everything that they could give me.  Added to those I drank daily,  1 Tablespoon of Apple Cider Vinegar, the kind that is cloudy, a dropper full of Oregano oil with olive leaf and 20 drops of grapefruit seed extract in a small glass of water.   I would take 500 mg of Astragalus Extract a day and drink a cup of Pau d’Arco tea.  I would aim for 80 ounces to a gallon of purified water a day.  So my day would look something like this:

I would start with my vitamin and probiotic/antioxidant drink before anything, then I will have another one mid day.


I would sit with my girlie before she left for school – usually having 2 eggs cooked in a little coconut oil, with lots of good butter and salt on top.  Sometimes scrambled with veggies, a little bit of yellow or red baby bell peppers, onions, garlic and whatever meat was left over. Or my new found favorite pancake with butter.  I have found that our food will digest better if we sit together with loved ones.  The brain, emotion and digestion is linked a lot more then we really understand.  Food must digest correctly.  I am learning to be on purpose and eat in peace.  To sit down and eat calmly and never eat stressed.  Your thought life has a life or mind of its own, it acts like a 6 year old in sprouts going down the trail mix and candy aisle, you think she is with you and knows not to grab candy out but you are wrong.  Keep your mind peaceful when you eat. Dr Caroline Leaf talks about this in her book Think and Eat yourself Smart.

I always fill my bottle up with water to make sure I drink more.  Possibly a mid morning cup of coffee with my meal replacement in it and warmed up nut milk.  Or a new obsession, unsweetened whipped up coconut cream in my coffee.  Devin would just take 3 eggs in a glass and drink – yuk!  But it works for him.


My husbands lunch consisted of 2 bottles of vitamin drinks as well as water for the day.  The meal part was 2 of the following, leftovers, 5 or 6 precooked meatballs,  pieces of cooked chicken, 4 or more Boars Head sliced meat with goat cheese spread on it wrapped around a quartered piece of cucumber.

If I remembered to eat lunch, I would have a salad with goat cheese, a little meat, sunflower seeds, pumpkin seeds or almonds, maybe some olives, or avocado, lots of lettuce, romaine and any green leaf lettuce.  I would drizzle it with Avocado oil, and a little ACV, or I would just have a spoon of almond butter.


I would usually pick from the recipes at the end of this document or leftovers.

Sometimes at night I will drink some hot tea to keep me from having a snack.  I try not to have a late snack but if I am hungry I will have a small salad, some nuts or some olives, or my meal replacement shake.  And 30 minutes to an hour before I go to bed I will have my PM vitamin drink in powder form, I just dump it in my mouth, I don’t want to lose any plus it tastes like crushed up smarties (remember the candy)  then drink a little water, this helps shut down the mind chatter for me and give me great sleep.  Sleep is super important for a reboot or weight loss.  Actually in our modern age we are not sleeping.  We require healing restorative sleep.  It is a must.  I will be writing some things about sleep in the next few months because I feel it is so important.

During this reboot of 3 weeks, I lost 10 pounds.   I did not go on this reboot to lose weight but it was a nice extra.  My purpose was to shake up my thought patterns and get unstuck with bad habits.  My husband lost 13 pounds.  I plan on continuing to eat this way about 87.3 to 95.7824% (totally made up percentages, if you didn’t notice) of the time.  During this reboot I felt cleaner and not as clogged up or weighed down.  It was more then just cleaning up the food.  It was also taking inventory of stress, drinking more water, and cleaning up habits.  To do this reboot it should be about the process and not just the outcome.  In our modern age we are so outcome based that we forget to rejoice when we are doing the steps.  Rejoice and celebrate as you take a concentrated time to clean up your body and your habits.

Drink tons of water especially in the beginning until you feel regulated.  Some people become constipated when they make changes in their eating habits.  Besides water you can also use Magnesium and good salt.  I have a simple Magnesium spray that I make and use at home and I have a powder that I add to my vitamin drink when I travel.  Most people are low in Magnesium or become off balance in magnesium intake.  Make sure your salt is good.  Himalayan and sea salt are great but you still need to make sure they are good.  Here’s a simple test.  Put a teaspoon of salt in a glass of water and leave overnight.  In the morning if the salt is dissolved then great if it is not then that is what is happening in your body, it is just sitting there.  Dump it on the next fire in your stove (remember doing that?) but don’t put it in your body.

Be honest with yourself.  Stay within these boundaries for at least 3 weeks, preferably 90 days and see how your body feels.  You will probably notice you don’t eat as much, because the addictive foods have been eliminated.  You will notice that what you eat is good and you feel good about eating it.

Total health is my thang.  I want the most bang for my buck and it needs to be complete health for the body.  Meaning it can’t just help you lose weight but then harm your body.  It must help your total body.  Start looking at everything you are using on and in your body.  I choose toothpaste without fluoride.  I make my own deodorant.  I use coconut oil to remove my makeup.  I don’t like canned food.  I only allow my daughter to drink raw whole milk or kefir.  I don’t chew gum often but if I do I chew the gum that has xylitol.  Xylitol is a natural sweetner that is good for your teeth.  These are just a few decisions that I have made for my body and my little girls.

Let’s talk about allowed foods first.  Sometimes we freak ourselves out talking about what we can’t have and never step into the reboot.  So take a breath and let’s talk about what you need to keep available so you don’t give up.

Foods allowed and enjoyed

Avocado’s – yum, such a super healthy little gift from God.  Keep avocado’s available.

Eggs – try for cage free and range fed but buy the best you can.

Butter-the best from grass fed cows.  I buy Kerry gold.

White long grain Rice, nothing bad but not a lot that is really good either, wash it in warm water before cooking  (there are a ton of information even about Quinoa, so try different things like Quinoa, Brown rice but pay attention to how your body feels when you eat them)

Eat lots of different veggies, especially green leafy lettuces and collard greens etc., celery, onions, garlic, brocolli, cauliflower etc.  Don’t get stuck in only a few vegetables unless that works for you.

Goat crumbled and regular cheese

I had to have salad stuff around, crumbled goat cheese, raw sunflower seeds, raw peptin seeds, Apple cider vinegar, avocado oil, romaine lettuce and all kinds of deep green type of lettuce.

Goat Kefir

Almond butter, Cashew butter

Fermented foods – real sauerkraut the kind without vinegar

Meat- try to get the best, grass fed and or organic, running free and all that but if you can’t don’t freak out, pray over your food and go on. And remember you don’t need tons of protein.  Your body can only handle so much at one time.  An excess can lead to dehydration, mood swings, bad breath and kidney issues.

Wild Salmon

Bone Broth – homemade is great or you can buy it, but this needs to be the best that you can make or buy.  Bone Broth is super healthy.

Apple Cider Vinegar that has the mother in it (the slimy stuff)

Food to avoid during the reboot

Peanuts & Peanuts – they are know to have mold

Sugar (I know…duh… but I have to write it down)

Gluten – all kinds of breads

Starchy veggies – potatoes, corn (I avoid corn on a normal basis, unless it is organic and you totally trust where it came from, a ton of corn and corn products are GMO) peas, beets, carrots

Vinegar, except ACV


Fast food-all to the best of your ability, I don’t mean “I had an emergency because I didn’t want to eat what was in my house” or “I don’t want to cook so I ran to Jack in the Box”  that is NOT to the best of your ability.

Any packaged and processed foods

Simple Recipes to get your started

Eggs – I made sure we had eggs, so simple and filling, I like mine overeasy in a little coconut oil with real, grass fed cow butter and real salt & freshly ground pepper, sometimes a touch of tumeric and cayenne (super good spices)

Scrambled eggs with or without veggies and leftover meat.


2 eggs

2 scoops of my meal replacement (or whatever you prefer, I suggest this one, perfect amount of everything in it)

Whip together.

Pour into preheated skillet with a 1/2-1 Tablespoon Coconut Oil or real butter

Makes around 6 pancakes, top with real butter

Taco Salad

greens, leftover ground beef, crumbled goat cheese, seeds or nuts, avocado, or olives, Avacado oil, 1 Tablespoon (approx.) of ACV

Also tuna salad, chicken salad or plain salad with no meat.

Cabbage soup

Sauté onions in coconut oil or organic olive oil until soft, add in organic garlic or preminced garlic.  I love lots of garlic and onions.  Garlic is God’s penicillin.  If you want ground meat in it then brown it.  Cut up at least one head of cabbage put in pan.  When cabbage is soft or limp add Beef Broth.  If there is no meat then you can add Vegetable Broth or just water.  Add salt and pepper to taste.


I cook rice in a rice cooker with beef broth, while that is cooking, In a large pot I cook 3 pounds of ground meat, I use beef but chicken or turkey is great as well.  If you switch meats then switch broth as well.  Use the same broth to the same meat or just use water or Veggie broth.  Make a hole in the center of the pan, add 1 or 2 onions chopped, and sauté until soft, add minced 5 cloves of garlic and when onions and garlic soften mix in the meat.  Add a large carton (33.5 oz) of tomato sauce, mix.  Add a couple cups of beef broth and spices.  The spices I used were about 3 Tablespoon of chili, 1 teaspoon or more chipotle chili powder, 2 teaspoons of cumin and salt.  In a bowl dip rice and add chili on top.

Chicken and Quinoa

Cook quinoa ( I use my rice cooker) while quinoa is cooking, sauté onions, add garlic when soft, add chopped red, orange and yellow baby peppers, chopped celery, cook until soft.  Add precooked chopped chicken, I sprinkled with jerk seasoning, then add quinoa.

Garlic Soup

26 unpeeled organic garlic cloves – put a little organic olive oil on & roast in a glass dish (I used a cookie sheet with parchment paper) at 350 degrees for 45 min then cool & squeeze between fingers and garlic will pop out, cut and put in soup

Saute the following:

2 Tbl grass fed butter

1/2 tsp cayenne powder

1/2 cup fresh organic ginger

2 1/2 cup sliced organic onions

Then put everything in crock pot and with it add

26 peeled and minced garlic cloves (this is extra from the ones roasting)

1 1/2 tsp fresh thyme

4 cups Chicken or Veggie Broth

3 lbs chicken

cook on high 4 or 5 hours or low for 8 hours, when almost done add

1 lb spinach frozen or fresh

1/2 cup coconut milk

2 tsp salt

1/2 tsp pepper

(I like to add more seasoning them listed)

Bone Broth

Organic Whole chicken or beef bones (free range chicken or grass fed beef)

Or you can use 4 lbs chicken neck, feet wings

A bunch of celery stalks (at least 3 or 4) cut in 1/4’s

2 medium onions (quartered)

4 garlic cloves, peeled and smashed ( I probably used about 10)

1 tsp peppercorns

1 tsp Himalaya salt

2 bay leaves



Put in a crock pot (preferably a 10 quart but I only have a 5 quart so I used it), cover with water and cook on low 24 – 48 hours. Skim fat occasionally.  After it is cooked, remove from heat and let it cool.  Strain. Get rid of the solids.  Strain  and then let the broth cool to room temp.  Use broth within a week if refrigerating, but broth is good in freezer for up to 3 months.  Pre measure in smaller portions, freeze some and refrigerate some.  It is great to use in recipes or to just drink.  Warm a portion in a pot on the stove to keep the nutrients.  I season mine with a little more salt, pepper and sometimes a dash of cayenne.

Normally you can use carrots in this.   But on my reboot I did not use carrots.

This recipe is a version taken from Dr. Josh Axe.

Almond Butter cookies

2 cups Almond Butter

2 eggs (the best you can buy)

2 scoops of my Meal Replacement

Mix all ingredients together

Roll in balls and place on parchment paper (I prefer parchment over foil) then squish with a fork to make markings on top like peanut butter cookies.

Cook for 10 minutes at 350 degrees.

Approximate 18 cookies

Ice Cream

4 whole eggs

4 yolks only

2 tsp vanilla

10 drops of ACV or lime juice (to taste)

7 TBS grass fed butter

7 TBS Coconut oil (can use 1/2 of Cocao butter)

3 TBS = 2 tsp of XCT oil (I did not have this, it is used for consistency)

5 1@ TBS xylitol or erythritol (more or less to taste)

1/2 cup water or ice

Blend everything except water or ice.  Blend until the Cocoa Butter is creamy.  Add water or ice and blend until it is yogurt like consistency.  Add more water if you want more of an icy texture.  Put in ice machine and follow their instructions.  Or if you don’t have an ice maker, pour into loaf pan lined with parchment paper.  Freeze a couple hours, then mix it up and put back in freezer for another hour.  I liked this for something different.  My husband did not like it at all.  This is the Bullet Proof Ice Cream recipe.

Berry ice cream (my husband loves this one)

8 oz cashew milk, coconut milk (or whatever you have)

1 cup frozen berries

1 frozen banana

2 scoops meal replacement

Put all ingredients in blender.  If you have an ice cream maker then follow directions.  If you don’t then put in a loaf pan that is lined with parchment paper and freeze.  When frozen break it apart and mix up and serve.  (possibly 2 servings but my husband like the whole thing)


If you want more info on anything including the vitamins, meal replacement or gentle cleanse that I suggest please contact me at

Here is to your health and wellness



R & R, I don’t have time for it.



Jeanne Guyons a 17th century author wrote, “bees can only draw juice from the flowers by resting on them not by flying around them”. That resonates with me as I believe in this modern age we feel guilty if we aren’t buzzing around, flitering from one activity to another. Most people can’t even put down their phone long enough to look up for a face to face conversation. It is a joke in the media how people stare at their phones, constantly checking social media or texting without knowing what is going on around them. A bee can not draw juice from the flower unless he rests on the flower.

We must learn to rest. I believe we need to build rest into our lives. Why do I use the word “build”? I use that word because it must be on purpose and you must choose to make time to rest. You may ask what does rest look like, what does it really mean to rest?R & R or rest and relaxation is more than just sleep. I am talking about stepping away from the serious parts of life, step back and have some fun. Get out and take a hike, take a day trip, or dance in the living room with your 6 year old. We must rest our minds from the crazy days. We must teach our children to yes, work hard for your dreams and goals but don’t lose the play and certainly don’t forget to rest. Learn to be with your loved ones. Something I learned from Tommy Barnett, a pastor in Phoenix, Arizona was to be 100% where ever you are. Give whatever you are doing, your complete attention. He said if he was at his boys ball game then he was 100% there. Then when he walked away if he took a call in his car then he was 100% with that person. He had 1000’s in his congregation but when he saw you, he always made you feel like you were the most important person. That was because he learned to be present 100% at that moment. That is a huge lesson and a lesson in rest. We should learn to be 100% at work, then walk away and be 100% with our family at dinner. Have you ever had coffee with a friend and walked away thinking I just feel so good right now? That’s rest. Did you ever play a silly game with your kids or grandkids, and laughed and had a silly good time? That’s rest. Did you ever ride your bike and even though you were sweating you thought I feel great? Do you sit in church and think, yes this is what I needed? Or quietly sit before the Lord and even though you didn’t say a word you feel fulfilled and loved? Rest and relaxation can be different things for different people. So what qualify’s as rest and relaxation?

The Merriam Webster Dictionary says this:

Definition of rest
  1. repose, sleep; specifically : a: bodily state characterized by minimal functional and metabolic activities freedom from activity or labor b : a state of motionlessness or inactivity c : the repose of death
  2. a place for resting or lodging
  3. peace of mind or spirit
  4. a rhythmic silence in music (2) : a character representing such a silence b : a brief pause in reading
  5. something used for support

at rest
  1. resting or reposing especially in sleep or death
  2. quiescent, motionless
  3. free of anxieties

At this time let’s concentrate on the definitions “Peace of mind or spirit” and “free of anxieties”. So in those definitions you see that what brings you to that state of being where you have peace and have released anxieties, that is rest. But let’s remember it is a choice. You must lay down the stress and enjoy the moment, then you will find peace. You know me, I believe in laying the stress, anxiety, troubles and cares on Jesus. In fact I love the verse in the Bible that says Cast all your cares on Him, 1 Peter 5:7, the Amplified Bible says it like this “Roll all your cares, your anxieties, your worries and all your concerns, once and once and for all on Him, for He cares about you with deepest affection, and watches over you very carefully”. Ok did that just bring your spirit some rest? It does mine. And what I wanted to bring attention to is the “roll your cares…” When I think of rolling I think of a ball. And when you roll a ball you actually have to let go of the ball before it will roll. You must roll it, by letting it go and give all the junk that you are going through, away and let God catch it. And He does, He catches the stuff, the anxiety, cares, worries, concerns and the mess of life and He does it because He cares deeply for you. That is cool. That brings rest. But again you must choose to roll them, choose to let Him take them, you must choose to walk away from them. You might have to do it 50 times a day but you need rest. Dr. Caroline Leaf in her book Switch on Your Brain says that whatever you think about the most will grow and it creates a cycle because what you have thought about has gone into your subconscious and becomes an physical thought. Read her book if you want to know more, it is fascinating and shows how we must choose what we think about. You must let go of worry and stress and take conscious breaks and rest. The more you think about those problems the bigger they become and your body will suffer because of it. God created the universe in 6 days and on the 7th day He rested. Did He need the rest? I don’t think so, I think He gave us an example to follow. In fact Jordan S. Rubin N.M.D., Ph.D speaks of taking a rest in his book The Maker’s Diet. He says every 7th day we should take a rest from physical labor and mental labor. He says in his book that mental labor is proven to be more exerting and taxing on the adrenal system and the whole body then even physical labor. As you can tell it is important to take time to rest. Our bodies struggle with the amount of stress that we all live with in this modern age. Children are struggling with stress. As adults we need to make the choice to build rest into our lives and become good examples.

Learn to turn off the TV, the computer, your phone. Learn to build in fun time, play time, time that your mind can rest. Learn to get good restorative sleep. You must take time to rest. When you rest you will be more productive in every area of your life. If you spend some time resting you just might get more juice out of life and out of your creative abilities then when you are flying all around. Try it and see if you will be like the bee, more productive after some R & R time.

Push through to the hem of His garment


You remember the story in the Bible, Luke 8, about the lady with the long term illness? She pushed through the crowd and it says she thought “if I can just touch the hem of his cloak I will be healed”.  I do not have an illness, except for what is called LIFE.  And there are times I think if I can just push through the mess of life, the noise of issues and touch the hem of His garment things will be alright. Do you ever feel that way that you need to push through your mess, your crowds of people and their ideas or opinions, get past the road of confusion and just touch the hem of His garment?  I have to have time to settle my mind down, stop thinking about everything to really get in the presence of God.  For me I need to have a quiet room, which is really hard with 2 elderly parents, a 6 year old, 2 dogs and 3 cats, not even counting the other people in the house or the phone or etc.  So I have to pick times when everyone is calm, tummies full, they are taking naps, reading books or watching TV.  I have to choose my time.   Then I have to turn on calm, worshipful, meditative music like Grace Williams or Jason Upton.  I need to have the light off and the fan on.  I sound picky.  I can spend time with the Lord anywhere and anytime but for me to push past everything I need preparation. And this preparation calms me down and shuts the clutter and clamor of my mind down a little quicker.  Do you prepare for your time in His presence? Have you thought about what helps you to settle into a cup of tea, spend time, shut out distractions type atmosphere with Jesus?

In verse 46 (NLT) Jesus says “someone deliberately touched me”.  Is that what it takes to push through?  Just be deliberate?  Does your heart cry out like mine “I want to know you more”?  Tommy Tenny says “push back the hands of Jesus and look at His face”. Sometimes we want all the benefits but not the labor.  We want the last part of “if you do this, you will get this…”  We forget the first part.   If we love the Lord your God with all you heart, emotions, mind, strength, all of you, then He gives and He gives and He gives.

I heard a term by one of my coaches, “what you carry, you create”.  There are times we have to push through things of our own making.  If we carry around anger then anger will surround us.  And things will seem to be attracted to us that will make us angry.  If we carry around depression & refuse to get help, a counselor, or someone to pray with us then the depression is like a blanket and it surrounds us and makes everything we touch depressing. The more you think things are horrible then like a snowball effect horrible things will come to you like a magnet. But the opposite holds true as well. The more you become grateful then you will walk around with a blanket or a cloak of gratefulness. Even if something is bad, you have clothed yourself with gratefulness and you won’t stumble down the rabbit trail of “whoa is me”.  We won’t begin singing the song from the 70’s show Hee Haw “gloom despair and agony on me. Deep dark depression, excessive misery.  If it weren’t for bad luck I’d have no luck at all.  Gloom, despair and agony on me”.  It’s kind of sad that I know that song.  It really is a catchy tune with rhyme.  I need to find a catchy tune and rhyme full of gratefulness.  There are times that I really have to  work on being grateful.  A lot of times actually.  I am a positive person but sometimes LIFE presses in on me.  And I have to make a choice to be grateful.  What I have found is if I become deliberate, and choose to be grateful then my mood will change.  It is a choice.  Everything is a choice.  I can choose to carry grumpiness or I can choose to carry gratefulness.  I can choose to carry anger or I can choose to be grateful.  The more I make the choice to be grateful then the easier it gets and the quicker I make it.  We must make a choice to be deliberate, we must make the choice to push, we must make the choice to be grateful.  None of it comes easy.  At some point you must make the choice and then it will become more common.  But until the choice is made and you practice daily being deliberately grateful and push yourself to be grateful when you want to act like a spoiled child who doesn’t get their way, then change will never happen.  Let’s make the choice.  Let’s be deliberate.  Let’s push ourselves to be uncomfortable to become better.  The best way to start this process is by being deliberate and spending time with Jesus.  The best way to continue this process is by being deliberate and spending time with Jesus.  The best way to push past everyone and everything and to touch His garment or to spend time with Him is to be deliberate.