By Allie Mitchell, Clinical Director

As 2018 begins, a lot of us have started getting back to thinking about our health! With that, it’s important to be reading food labels and figuring out which foods and drinks to buy. Before going to the store, I love making lists… I used to grab whatever looks healthiest and never looked at the labels to find out what was in it. Big NO… Double checking labels is so important! I actually found out last month my favorite turkey slices are filled with sodium nitrates. I threw the package away and am the better for it.


  • Artificial Sweeteners/Aspartame — found in: diet drinks, jello, ice tea, chew-able vitamins, toothpaste(!)
  • High Fructose Corn Syrup — found in: breads, candy, flavored yogurts, salad dressings, canned vegetables
  • Monosodium Glutamate (MSG) — found in: Chinese food, many snacks, chips, cookies, seasonings
  • Trans Fat — found in: margarine, chips, fast foods
  • Common Food Dyes — found in: American cheese, macaroni and cheese, candy, carbonated beverages
  • Sodium Sulfite — found in: wine, dried fruit
  • Sodium Nitrate/Sodium Nitrite— found in: hot dogs, bacon, ham, luncheon meat, cured meats, any other type of processed meats
  • BHA and BHT (E320) — found in: potato chips, gum, cereal
  • Sulfur Dioxide (E220) — found in: beer, soft drinks, dried fruit, juices, wine, vinegar
  • Potassium Bromate — found in: breads

Remember, what we eat is either helping feed disease or fight it. We have the power to change.

We know it’s hard to always avoid ingesting these common but toxic additives all the time, so we’d love to help your body release them through healthy cleanses, colon hydrotherapy, or infrared sauna.

“For He wounds, but He binds up; He shatters, but His hands heal.” -Job 5:18

“Top 10 Food Additives To Avoid.” Hungry For Change,

Julie Mitchell


One of our clients, Melissa Loomis, taught a wonderful class on Cooking with Essential Oils and made this delicious snack. It can also be found on


1 cup finely shredded coconut, divided
1 cup almond butter
1 cup dried cranberries
1/2 cup raw honey
1/2 teaspoon salt
2 tablespoons chia seeds
3 drops Doterra Wild Orange essential oil


1.  Place all ingredients into mixer except for half cup shredded coconut.

2. Add essential oil.

3. Mix until well combined.

4. Roll into balls and coat in the other half cup of shredded coconut.

5. You’re done! Store in the refrigerator and eat whenever you need any extra boost of energy or before a workout.

Julie Mitchell

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Thanks to our wonderful client and friend, Barbara Kephart, that was so kind to come and teach us how to make this. Now we drink it almost everyday here at the office to improve our digestion and immune system.


14 cups water

1 cup sugar

8 bags of tea (black or green)

2 cups kombucha from last batch

1 scoby


large pot

1 gallon glass jar (we use a large pickle jar from costco)

6 16oz glass bottles or mason jars

coffee filters


1. Bring water to a boil. Remove from heat and stir in sugar to dissolve.

2. Put tea bags in water and allow tea to cool completely. Remove tea bags.

3. In the 1 gallon glass jar, add two cups of kombucha from the last batch and the 14 cups of tea.

4. Add scoby to the jar.

5. Cover the jar with a coffee filter and rubber band and place the jar in a dark, undisturbed area. (in a cabinet works)

6. Allow it to ferment for 7-14 days, checking the kombucha and scoby periodically.

7. Remove the scoby from the jar and set two cups of the kombucha aside for  your next batch.

8. Bottle the remaining kombucha and refrigerate.

9. Enjoy!

Julie Mitchell



1/4 cup olive oil

1-2T oregano

1-2T basil

1T rosemary

1/2t Celtic Sea Salt or 1t Braggs Liquid Amino Acid

Additional Options: 1-4 drops of the following DoTERRA essential oils





Cut up herbs.

Add other ingredients.

Mix together and enjoy.

Serving ideas:

Dip toasted Udi or Ezekiel Bread.

Use as a vegetable dip.

Spread on toast with avocado and goat cheese. YUM!

Spread over chicken and bake at 350 degrees for one hour.

Ideas can be endless when using flavor enhancing imagination.

Julie Mitchell



2 14oz. cans of artichoke hearts (drained)

1-2 garlic cloves

1/2 teaspoon of cumin

2 tablespoons of olive oil

salt and pepper to taste


Combine the artichoke hearts, garlic cloves, cumin and olive oil in a food processor.

Blend until smooth.


Julie Mitchell

kale chips

What a great snack! You can even crumble them up and add them to your popcorn! Try it!


One large head of kale

A small bowl of olive oil

Celtic  Sea Salt


Preheat oven to 425 degrees.

Remove kale from stalk, leaving the greens in larger pieces.

Place a little olive oil in a bowl, dip your fingers and rub a very light coating of oil over the kale.

Lay the kale on a baking sheet and bake for 5 minutes or until it starts to turn a bit brown.

Keep an eye on it, it can burn quickly!

 Turn the kale over, add a little salt, or curry or cumin to taste, and bake with the other side up. Remove and serve.

Julie Mitchell

Today, Kristy and Lizzie created a sweet aroma in the office as they prepared and served us this delicious recipe. Even if you don’t care for these veggies, these would be worth creating in your own kitchen. It’s all about getting creative and taking chances in life, isn’t it? And I’m glad they did today.  “Winners take chances!” 

zucchini fritters


1 zucchini

1 1/2 small shallots, peeled and finely chopped

2 spring onions, trimmed and finely chopped

2 tbsp extra virgin olive oil

1 green chili, very finely chopped (use more if you like it hot)

1/4 cup fresh Ezekiel bread crumbs

1 egg beaten

1/2 cup of feta or goat cheese

1 tbsp fresh coriander, chopped

¼ tsp Celtic Sea Salt

2/3 cup FAGE Total Greek Yogurt


Grate the zucchini and squeeze the moisture out by hand.

Place in a large bowl.

Chop and fry the shallots and spring onions in hot oil until translucent Add the green chili and remove from heat.

Add the shallots, spring onion and chili to the zucchini and then add the Ezekiel bread crumbs, beaten egg, feta, coriander, salt and pepper.

Mix well with a fork.

Form into patties with your hands, flattening slightly.

Fry patties in olive oil in a nonstick frying pan on medium heat, turning a couple of times until cooked through, golden and slightly crisp on the outside.

Additional Notes:

To serve, plate and garnish with a spoonful of *FAGE 0% Greek Yogurt.

*FAGE 0% Greek Yogurt is a healthy hand in the kitchen. Due to its thick, creamy texture, it can easily replace higher-calorie foods, such as cream, mayonnaise, crème fraiche and sour cream. Cut the calories — enhance the taste.

Julie Mitchell

Energy Bars


2 1/2 cups old fashioned organic quick oats

1/4 cup whole flax meal

1/4 cup organic dark cocoa power (or slightly less)

1/2 cup natural peanut butter

1/2 cup honey

1/2 t spirulina

1/2 to 1 cup HOT water


Stir ingredients together.

Form into individual sized paddies, like hamburgers.

Wrap in plastic wrap and keep in freezer or fridge.

Julie Mitchell


Frozen Fruit (cherries, strawberries, peaches, pineapples, blueberries, etc.)

1 T Flax Oil

2 Digesta Guard

2 scoops SP Complete Protein Powder

1-2 scoops Whey Protein Powder

10-15 Stevia liquid



Combine ingredients in blender.

Cover ingredients with water (less for thick, more for thinner) and blend in blender.

Julie Mitchell

date balls


½ cup Honey

¼ cup Protein Powder

¼ cup Flax Meal or 3 T Flax Oil

½ cup Almond Butter or Peanut Butter or combo

1 tsp. Vanilla

1 T Cinnamon

½  cup Crushed Nuts (Almonds, Sesame, Peanuts, Walnuts, Pecans)

2 cups Puffed Rice or Rolled Oats


½ cup Carob Chips, Pecans or Raisins


Stir first six ingredients until well blended, then add puffed cereal.  With wet hands roll into 1 inch balls. Can be rolled in rice flour to make handling easier.

Great for taking on Hikes or Bike Rides!

Copyright by The Nutrition and Wellness Center 2020. All rights reserved.