Category Archives: Healthy Living

Homemade Tortilla Chips

Crispy, Delicious and Healthy Tortilla Chips

Crispy, Delicious and Healthy Tortilla Chips

Homemade Tortilla Chips Week 6 Recipe 9

Serves: 3 to 4              Prep Time: 5 minutes             Total Time: 15 minutes


  • 6 corn tortillas (larger size)(Misson brand is Gluten Free) (Joseph’s is low carbohydrates)
  • salt (optional, additional spice options listed in directions)
  • (I used ½ tsp sea salt, ½ tsp garlic powder, ¼ tsp paprika and ½ tsp ground cumin)
  1. Preheat oven to 400 degrees.
  2. Stack tortillas one on top of the other and use kitchen scissors or pizza cutter to cut them into 4 slices like you would cut up a pizza.
  3. Spread them out in a single layer on a cookie sheet (not air-bake) , spacing them at least 1/4″ apart (they will be chewy instead of crispy if not spaced properly). (NOTE: If you must use an air-bake pan, try 350 degrees for 20 minutes.).
  4. Shake salt and desired toppings over tortillas.
  5. TOPPING OPTIONS (choose any combo): SPICES: paprika, chili powder, cumin, onion powder, garlic powder (sparingly), cayenne pepper (sparingly, will add heat!). CHEESES: grated parmesan cheese, cheddar cheese, pepper jack cheese, etc. or try SWEET: cinnamon & sugar. Bake 8-12 minutes or until chips are starting to get crispy and slightly golden brown at the edges (check every 1-2 minutes after 8 minutes).
  6. Remove from oven and let cool 5-10 minutes before serving in order to let them fully crisp. Extra Crispy: put back in turned off oven at least 10 minutes or until ready to serve for extra crispy and warm chips (watch them, you may need to leave oven door cracked to prevent over browning).

Homemade Tortilla Chips #2 Week 6 Recipe 10

Serves: 6 to 8              Prep Time: 5 minutes             Total Time: 15 minutes


  • 12 small corn tortillas
  • Spray olive oil or vegetable oil, for brushing on tortillas
  • sea salt
  1. Preheat oven to 400 degrees.
  2. Brush one side of each of the corn tortillas with a light layer of vegetable oil.
  3. Cut the tortillas into 8 wedges or shapes as desired.
  4. Place tortilla pieces on a single layer on a baking sheet.
  5. Sprinkle with salt. Bake 10 to 12 minutes or until lightly brown

Coconut Oil & Weight Loss

Can Coconut oil be beneficial  in weight loss?

How can that be, if it is a saturated fat???

As a nutritional counselor & health coach, I have been researching that very question.

You may have heard that saturated fat is bad. In the 1970’s there was a strong propaganda campaign spread by “other oil” industries against coconut oil. Coconut oil was considered harmful for the human body because of its high saturated fat content…BUT in the last ten years or so… people began to question this thinking.

So why is it beneficial? Most of the fats we consume are long chain fatty acids that must be broken down before they can be absorbed. More work for the body, especially the pancreas which has to make and secrete enzymes to break foods down. Coconut oil is high in short and medium chain fatty acids, which are easily digested and sent right to the liver for energy production.

Because MCFAs are sent right to the liver for digestion, no bile or pancreatic enzymes are needed for digestion, making coconut oil a healthy food. Because it is sent directly to the liver, it gives the body an immediate source of energy…increasing the body’s metabolic rate aiding in healthy weight loss.

There are SO many ways to incorporate it into your life…stir fry, baking, etc.

However, this is my fav way…I add Wildtree’s organic coconut oil to my coffee. Just $9.00 for 13.5 ounces!  Check it out at

Coconut Oil is SO Creamy in my Coffee!

Coconut Oil is SO Creamy in my Coffee!

I just stir in a teaspoon or two or three and for an added treat…I give it a quick spin in my Magic Bullet! It helps it stay mixed. No need to add any creamer, it is already so creamy & frothy. For sweetness, I add a packet of natural Stevia, a natural herbal supplement made from the Stevia leaf, that is sweet.

I will be adding more benefits of Coconut Oil as I research further!

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Steep Terrain, Low Lighting…Let GOD Lead

Waiting on God's Direction for the next step

Waiting on God’s Direction for the next step

Have you been journeying up a steep, rugged path lately…seemingly filled with uncertainty? Wondering where in the world you are going, stressing if your past steps were the right ones.

Me too. My downfall is that I spend way too much energy on the past.

I run into trouble when I am dwelling on my past. It stirs up all kinds of anxiety and unrest in my spirit.

Trouble also follows when I run ahead of where God leads. Taking too many steps off in a direction NOT orchestrated by Him. Moving way off the trail without bothering to ask Him for direction.

GOD is UNLIMITED by time, we are not. That is why it is in the PRESENT that HE meets us. TODAY. NOW. We cannot change the PAST and reliving it wears us down…we do not know what the FUTURE holds and worrying about it will not add any time to our life…however, GOD knows that next step for me & you.

I had a dream five years ago…a dream so vivid that now many years later I still remember. It did not make complete sense until now.

I was climbing a mountain, with very steep terrain, low lighting and not many footholds. After many uphill steps there was a very small, flat ledge that I could briefly stand on. I could not see another step UNTIL I stood on the brink and waited…then a faint light appeared as I reached out to take a step… another step appeared…it happened many times in that dream.

Life is like that. We plug along, sometimes with a clear vision and other times, not knowing where our next step should or will be.

Genesis 28:15 God says to Jacob and us “I am with you and will protect you EVERYWHERE you go and will bring you back to this land. I will not leave you until I have done what I promised you.”

I must TRUST that He will fully equip me for WHATEVER awaits up ahead. I must WAIT for instruction. How comforting to know our FATHER is our constant companion, moment by moment, watching over us WHEREVER we go.

Let go of your PAST regrets & failures and look forward to ALL GOD has for your FUTURE. Trust GOD for your next step…even if you cannot see it.

I wish you GOD’S GUIDANCE for EVERY STEP, may it be OVERFLOWING with HIS BLESSINGS, my friend

Diabetes/Blood Sugar Webinar

Changing your diet CAN change your blood sugar

Changing your diet CAN change your blood sugar
Blood Sugar Webinar Power Point Format by Tami Cole
1 hour presentation on diabetes and the dangers it poses to our health PLUS ways to naturally reduce blood sugar. Some information on insulin & leptin resistance.

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Blood Sugar Webinar

Blood Sugar Webinar

Join me for a one hour webinar on blood sugar.   Find out what is going on within the body in this silent disease (Very often undiagnosed) called hyperglycemia.  Also known as Diabetes or high blood sugar.  Some information on leptin, leptin resistace, insulin and insuin resistance also discussed. This is a a Power Point format with narration.

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Health Benefits of Grapeseed Oil

 Versatile, delicious and good for you

Versatile, delicious and good for you

Expeller Pressed Grapeseed Oil is made from grape seeds after wine production. It is therefore environmentally sound and requires no new farmland or water to produce. Versatile, delicious and good for you, Grapeseed oil allows the pure flavor of fresh food to come through. Its delicate flavor and body make it perfect for sauteing, baking or frying. Try it in salad dressings, on pasta or hard breads, or use as marinades or bastes for the grill.

Wildtree’s Grapeseed Oil is Expeller Pressed.

Wildtree Grapeseed Oil is NOT solvent extracted

Wildtree Grapeseed Oil is NOT solvent extracted

Wildtree Grapeseed Oil is NOT solvent extracted like the vast majority of Grapeseed oils in the marketplace. Expeller pressed grapeseed oil is the result of a chemical-free mechanical process that extracts oil from seeds with no external heat and produces the finest oil. This method of oil extraction is an alternative to the chemical extraction method used for many conventional oils. Sometimes expeller pressed is referred to as cold-pressed.

There are NO preservatives such as TBHQ or BHT
It is NOT hydrogenated
There is NO sodium
NO trans fatty acids
NO cholesterol (it actually aids in cholesterol reduction)
It has one of the lowest levels of saturated fats of all oils
It is easily digestible
A good source of Vitamin E Alpha (an important anti-oxidant)(4.3 mg per serving)
Highest concentration of poly (76%) unsaturated acid of any oil
Helps the body produce High Density Lipoprotein (HDL)
High in Linoleic acid – and its health benefits:
– helps prevent accumulation in the arteries
– also known as Omega-6 and in near identical proportions to mother’s milk
– vital to life and cannot be produced by the body alone

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Vitamin D helps beat the winter blues

A tasty way to get your daily dose of Vitamin D

A tasty way to get your daily dose of Vitamin D

Vitamin D may help relieve pain for women with type 2 diabetes as well as depression.

Just in time to help you combat those winter blues. Veggie D provides natures very best vitamin D source from shiitake and button mushrooms.

It is available in powder or capsules.

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The power of Orange

Eating oranges & using  orange essential oils may help beat depression

Eating oranges & using orange essential oils may help beat depression

Orange:  (Citrus sinensis) essential oil has a rich, fruity scent that lifts the spirit while providing a calming influence on the body. Orange oil is one of the key components extracted from orange peels. Orange oil is extracted from the small glands found on the orange peel.  Have you ever peeled an orange and got sprayed with scented liquid?  This is because the glands underneath the orange peel are rupturing.

Orange brings peace and happiness to the mind. It is rich in the powerful antioxidant d-limonene and aids in maintaining normal cellular regeneration.  It gives relief from anxiety, anger, depression and  inflammations.

The very smell of orange essential oil can remind us of happy moments and brings pleasant thoughts to mind. It is frequently used in aromatherapy. It creates a happy, relaxed feeling and works as a mood lifter, perfect for people who suffer from depression or chronic anxiety.

There is also evidence that it may help with Seasonal Affective Disorder.  Seasonal Affective Disorder or S.A.D. is a type of depression that affects a person during the same season each year.usually the winter months.

Oranges are rich in Vitamin C.  Vitamin C strengthens the body’s natural defense system, helps increase the body’s immunity against cold-causing bacteria thereby helping prevent colds.  It can also keep us protected from an array of health problems like ear infections, scurvy, asthma, bronchitis, breast cancer and arthrosclerosis.

Eating oranges and/or using orange or citrus essential oils seems to be a great way to beat the winter blues.

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Basics on pH

Seems acidic, but it is really alkalizing to the body

Seems acidic, but it is really alkalizing to the body

pH means…”potential of Hydrogen” It is a measure of the relative acidity or alkalinity of a solution. The pH scale runs from 0-14 Numbers below 7 are acid; numbers above 7 are alkaline. This is a logarithmic scale which is a scale of measurement that uses the logarithm of a physical quantity instead of the quantity itself. 5.0 is ten times more acid than 6.0; 4 is ten times more acid than 5; 9 is ten times more alkaline than 8 and so on. Think about the Richter Scale and how a small number change means a huge difference.

Our bodies are alkaline by design by function. Blood, lymph, extracellular fluid, cerebrospinal fluid, etc., should all be alkaline—except for the parietal cells in the stomach as they secrete hydrochloric acid. Cells may operate in alkaline environment, yet produce acid as a by-product of their activity. This acid is not damaging because it is natural to how our bodies work and it is a weak acid that can be eliminated by the lungs quite easily. There is another type of acid however that is stronger and is not so easily dealt with. This acid results from eating acid ash foods and it needs to be neutralized before it can be eliminated by the kidneys or it will damage tissue and cells as it exits our bodies…such a grand design by our wonderful creator!

You may be wondering, what is ash? I am thinking about the ash that is in a fireplace or what is left in the fire pit after a campfire—well, kind of…After food is broken down, absorbed through the small intestine and then metabolized, there is a small fraction that is not utilized, this is described as ash. The pH of this ash is not necessarily the same as the food that it comes from. A lemon, for instance, is a very acidic fruit with a pH of 2.5 and 3. Yet it leaves an alkaline ash of pH 9. Sugar tastes sweet and seems harmless enough, and although it does not leave an acid ash—the body does have to work fast to metabolize them, producing a surge of energy and with this energy also comes a lot of acid.

On the whole, fruits and vegetables leave an alkaline ash while most other foods (eggs, grains, animal protein, and dairy products) leave an acid ash.

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Reading Food labels webinar part 1 Tami Cole

Check out my latest webinar that I presented through The AIM Companies about the basics of how to read food nutrition labels. It lasts about an hour and is packed with tips to equip you to make healthier fodd purchases, plus a food ingredient comparison you may not believe! I worked hard on it, so I hope you enjoy it. Comment if you can please…thanks! Understanding Food Nutrition Labels Part 1
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