Health impact through food changes.

Well if you have ever read any of my post I’m usually sharing updates on my health after a car wreck three years ago that caused many challenges I had to figure out or fix on my own. After searching and being in pain for three years I found a good chiropractor that I still go to twice a month and Plexus that helped with majority of my pain and fatigue. Now fast forward to a new season and discovery.

You see I was doing all one should be doing to improve their health, but it was not improving. Yes my pain was less and if I had a nerve attack I had my plexus nerve pills to take, but I felt like all the products I was taking to improve my health were being cancelled out by something. For instance I still had stomach issues and were not seeing results of others with a healed gut. I knew the plexus was working if you read my previous post I barely had a life before taking them.

But something was off and my mind would just go back to my spinal injury, I mean a lot of stuff gets affected that way and could explain all the inflammation, fatigue, soreness, nerve damage etc…. I am always trying to learn and improve my life though, so I was not going to stop searching, my body and the life I want to have would not let me. I do want to travel and teach, and having so many issues needing so many supplements is a road block.

I try to imagine not needing any health related products or services so I can freely go into the world one day. That is not a reality when half your body is numb for 2 weeks after starting a new job because you were on your feet as mine did. Not injured enough to get help, yet your in constant pain. If you have health issues others do not see or believe I understand and which is why I share my experiences.

So good news is I got a new job closer to home with less stress. There is a direct link to stress and nerve issues and I felt it many times. My body especially reacts to stress more than others.  Mentally I can handle stress, but my body cannot. Of course in taking a new job and having to prove myself all over again even with my experience at improving two hotels before with multiple issues, my value could not be seen, and I took a pay cut on the chance of my evaluation getting me back to my asking starting pay.  I’m grateful to be in a better work environment but I still cannot pay my bills as before which would be stressful to anyone.

So in this season I could not afford any of my supplements, had two nerve attacks without my pills, one during a tourism convention for me to better improve at my job, and the other while cooking Thanksgiving dinner. I hate having to take advil because it defeats the purpose of all I’m doing to heal my gut. I ordered my pills today off my credit card which I’ve had to use more than I should since the pay cut. So by now you can tell my financial independence is one of the most important things next to my health. But I’ll get on my soap box of living wages later….

So with this current situation of not having any money left after food and bills,  I braced myself for pain. Each and every time I stopped taking my supplements in the past, all the pain would come back and I would be miserable.  They really help with the inflammation, fatigue, and over all health I was trying to achieve. I kept going to my doctor because that was not an option. I can easily see how the middle class gets into debt now.

Then a miracle happened! I had an allergic reaction to a bell pepper, stay with me on this…My diet was heavy in bell peppers, potatoes, tomatoes all the night shades were a stable in my diet. I had gone low-carb some to help calm the inflammation from sugar, but I would eat tomatoes and potatoes every day.  I used tomatoes, pasta sauce on the daily, tater totes were always in my freezer. Several of my recipes on this blog have these foods in them. Being Irish I would of never considered potatoes causing an health issue for me.

So I had a raw organic bell pepper, my throat started to close, my body went hot, but had chills and I got sick, but like with food poisoning, I felt better after getting sick and thought maybe something was on the produce with so many recalls these days. I thought with the inability to breathe that maybe my iron was really low and got iron pills since I don’t eat red meat often.  I had always eaten bell peppers with no reaction so moved on…

Then it happened again only worse this time with all the same symptoms including the scary I can’t breathe reaction. I got sick after eating the dairy free pizza I had eaten for years that had red bell peppers on it. I had not have anther bell pepper till this point either. So shoot I guess I’m allergic to bell peppers now which at first was like really? I already don’t eat all the processed food out there and I’m going to be allergic to one of my favorite vegetables?! Stuffed peppers is my favorite recipe too.

So this lead me to thinking about night shades after talking to my doctor who suggested I take them out. I had read how those with RA find taking out nightshades helps, and thought I don’t have RA so I’m good. I know there are a lot of opinions and facts going into diet on what has been scientifically proved to work. From my experience you just have to see for yourself because the answers are out there even if you are the only one to discover them to be true.

So on top of my high healthy fats, no dairy, low carb, no processed food diet I came across a book on lectins. I found a link between lectins and the night shades which were high in lectins. I could never follow the full lectin-free diet as my metabolism is fast and I can’t afford the amount of protein I would need to replace all the other foods cut out. I am still not sure if it is just the lectins or just the night shades them self that cause inflammation, but taking out the highest lectin content foods, which are all night shades did improve my health. The other foods I’m not so sure of are peanuts, cashews, corn and other know inflammatory foods. Either way I took them out and felt success!

For the lectin heavy foods I use a pressure cooker which kills majority of the lectins. I switched to purple and sweet potatoes, and any grains or beans were pressure cooked.  If you know anything about leaky gut then you know that lectins cause holes in your thin protective one cell wall of your intestines allowing the “bad stuff” to get into your blood stream. Many with auto immune diseases have a strict diet of no dairy, gluten etc because they know the gut connects to the rest of their health. So these foods that were high in lectins with this damaging possibility were pressure cooked.

I keep my focus on keeping the night shades out as it was a more attainable goal, focusing on what good foods I could eat instead. Then I realized the pain I had always had, not being on my supplements was not as bad, in fact I had to get use to not being in pain and would question what happened? Not only has taken night shades out of my diet help finally heal the inflammation around my spine, but my fatigue levels have improved, and my gut health has improved. My overall sore ribs, back pain, and fatigue from my body having to constantly recover was less and less. I still have nerve issues, but that is something I’ve managed even before the car wreck.

The fact that my spine is on fire only when I have a nerve attack which are the only pills I’m having to buy is better than having to spend my whole paycheck because of chronic inflammation. Do you know how many diets and supplements I have taken to get to this point? Do you know how much money and miserable days I spent depressed because my body feels broken even after all I do to keep it healthy?! It can be frustrating not knowing what your health needs and using all your resources and time to find it.

I have noticed my skin not breaking out as much either. Of course I found a serum I knew that would help, but inner and outer health works as one. I’ve paid more attention to even healthy foods causing gut issues now, since gut health can affect overall health including my sensitive skin. I still have bad days, but I’ll take this improvement compared to where I was. This is why it is good to try new things, even if you don’t think they pertain to you. This is why health is a journey as your body and mind changes over time.

I don’t believe it was just random that I had an allergic reaction to a bell pepper around the same time in taking a pay cut and not being able to afford my supplements. I like to think God knew I was going to be in trouble and needed help. I’ve prayed for knowledge of my health in the past to overcome struggles. All I have been trying to do is improve my health through diet since day one with small steps of improvement over the years. It has all been worth it. Limiting the process foods, only buying organic produce, grass feed meats, nitrite free meats, no hydrogen oils, no artificial colors and flavors, no low fat high sugar, no MSG in its many forms, no aspartame, and now… no nightshades!

I have wanted to take a food sensitivity test to figure out if the other high inflammatory foods such as corn or peanut butter cause issues, what if almonds caused an issue? There are still more questions and not enough research done on food health. I can’t afford a full blood test and would not know were to start.  I thought about the everly well food sensitivity test, but others say it is fake only showing your response to foods you just ate rather than a reaction.  If you have experience with food tests, then please share your experience!

Thanks for stopping by and I hope some of my health discoveries help other searching for answers. We are all unique and need help figuring out what works for us. So if your trying to improve your health, but don’t feel like what you are doing is helping, don’t give up, the answers are out there, keep trying.

Here’s to Keeping it Real! -Ms.Shawna




Clear skin and the connection.

When I turned holistic a few years ago, because lack of health care inspiring this blog, I forgot about the first health issue I dealt with for years. It hatched the idea of everything being connected physically, emotionally, mentally, and spiritually.

I know that feeling of desperation, in having skin issues and searching for a real cure only to be disappointed again and again…I’m not saying I tried it all, now use this and all your dreams will come true! I will say what I used, then give several ideas from my experience that may spark a connection with your skin needs.


  1. Proactive
  2. Lerroset
  3. Neutrogea
  4. Clear skin
  5. Murad
  6. Bare minerals
  7. Aloe vera
  8. Retin A from a doctor

Basically any new acne product, but I’ve lost track over that 7 years of nothing working. I also made sure to give each product a few weeks to work and keep to a routine.

The issue with curing skin issues is it’s more than the cleanser you use. We as humans are more complicated than that. One day during the worse break out time I went through, I was eating out with my parents. My skin was so sensitive that even water burned. I was not using any chemical creams. I was doing everything on my own, going to school full time, being a nanny for three children, and my skin looked like it was going through a battle with something.

During that meal with my parents, my skin started to itch badly, so much that it felt like poison ivy. My dad said something that I needed to hear years ago living at their house with my first acne issues. He said we want you to go to a dermatologist and we will pay for it…My skin immediately stopped itching. 

I then realized the connection emotional health has with skin on a wider scale for some people. Have in mind I did not feel the best support from my parents in the past with my skin issues. Most issues were ignored since I was emotionally shut down growing up. Mainly from childhood experiences of emotions not being accepted by my parents. My body needed to feel security to calm down. In my mind I was alone in the world and had to fix everything myself. Anyone helping was a joke, a fantasy to me from my past experiences dealing with challenges.

Another connection I made was how much a negative person, or chaos affected my skin. when I removed myself from a negative person, my chronic acne cleared up over a week. My skin broke out again but that break showed another action for my skin’s reaction.

I also took out several foods to find out my skin reacted more to emotional dysfunction than over unhealthy foods. I tried everything to the fullest to get real results. I went four-six weeks without gluten, fast food, coffee, bread, and sugar. The only food that I saw a difference in was dairy. It only took a week to see a difference, and came to find out I was allergic since birth, but my mom only feed me non dairy formula until I was old enough to tolerate milk. People usually tolerate food allergies because they are unaware of them. Dairy though is something to consider taking out of your diet. It builds up mucus in your system making acne worse while also affecting joints and throat.

Other things I took out such as gluten resulting in making my skin worse. The stress of not eating connected to emotion of anger and depression. Please be kind to yourself. Practicing strict diets, buying every vitamin and cream promised to fix your skin is not worth the damage.

You have to learn to listen to your body more, and let it know you are going to put boundaries up against things in your life that are not adding value, joy, and security. Stress makes any issue grow stronger, deeper, and harder to over come. You do not need anyone or anything adding to the odds against you.

Once you have reached a good emotional place, then you can try other things without worrying about the disappointment that will come.

I know its hard being patient having chronic acne, you want to just have that one issue fixed so you can enjoy life more. It did not take long once I realized why my skin broke out due to dysfunctional emotions to have my skin clear and find alternative methods that keep it clear. Your body will let you know when you are in “danger”. It may not be life threatening danger, but just like we have flight or fight response to actual danger our bodies can show signs of temporary danger to let us know we need to change something.

Years after learning my skin issues were connected to deadly emotions, (Deadly emotions comes from stuffing your emotions, suppressing your feelings, and needs, maybe because they are not met or accepted by those you surround yourself with. ) I saw the actress from the show, “That’s So Raven” speak in an interview on how the stress of running her own show at such a young age caused the stress leading to her weight issues. She said for some it shows through their skin, through dandruff in their hair that won’t go away. She went down a couple of sizes, and everyone wonder what she did, but she just released the stress and deadly emotions from her childhood of running a T.V. show.

So my advice is to stop all the routines of skin care and start from scratch. I do go on water based retin A just to get my skin under control, but then switched to all natural products. I changed my life style of eating and studied emotional intelligence while giving my skin time to heal instead of putting it through anything else. If nothing is working for you then why not try an holistic life style? You do not have to change everything at once, just small steps will do.

Products I have used off and on depending on the weather and the condition of my skin is a mix of cleansers. Now that my skin is clear, my only task is finding products that are safe for sensitive skin,. This means products that are paraben, fragrance, dye, chemical and toxin free. I’ve used Yes to Tomatoes gel cleanser during the winter, and Dr. Bronner’s baby Hemp seed oil during the summer. Both help clear up breakouts and are not harsh on your skin. I know some people say they have sensitive skin as they put every chemical product on, which shows they don’t.  I’m second generation Irish and any product with those things mentioned above cause a reaction.

Later I found better alternatives in Korean skin care, and really their whole philosophy of moisturizing to heal skin is very effective. Western society teaches acne suffers to dry out their skin because oil is bad, but others that are wiser know oil is good for your skin. I had a stubborn break out from work stress and just using the products I already had in the Korean skin care routine, my face cleared up in two days. I then switch to all Korean skin care products, and even only doing  about 6 out of the 10 steps recommended, it has improved my skin and kept acne at bay. I recently changed to Joyome serums from Plexus to replace the many steps of the routine because it has so many active ingredients, but the Korean routine is great too. So that it has keep my skin at its best the longest. I just know anything from Plexus is going to be worth a try being on the products for over a year for my health issues. I’ll post a skin update on using the serum after a few weeks.

This bring us to now talking about gut health, which Plexus is all about. I’ll have another post on my experience over the last year taking the supplements. If you research gut health, then tons of issues will pop up including acne, and if my stress level is low and I’m on my plexus products I barely have a break out. I tend to break out where my glasses are, even if I wash them, literally my skin does not like being touched so I try not to touch my face, but just saying if your acne prone I understand how hard it is to try to just live without your skin having a reaction constantly. Anyways after a few months on Plexus Triplex system I was on my way to a wedding and had no foundation left because of budget, and I noticed I didn’t need it and off to the wedding I went. I’m a person who loves wearing make up too, but my skin was so healthy looking for once my standards were set. If you are confused on gut health or want to know what steps to take then just ask. Yes I do sell Plexus but I’m not going to push it on anyone. I make sure to eat foods good for my gut as well. The microbiome is a wonderful thing!

Let’s see years of trying to heal acne, what else could I add…We went over emotional health, diet, allergies, gut health, topical treatments, and stress. Oh yeah hormones, I have a whole other post on this subject. I don’t think I have to tell you hormones affect your skin especially acne. I’ve had my hormones balanced to the best of my ability and do not have the issues I use to have before learning how to balance them. I recommend Maca, and DIM for hormonal acne. I also found eating a Mediterranean diet  with high healthy fats with low carbs help my over health and skin. I’ve been eating manly fish with low carbs for weeks and  had the least painful cycle ever. I’m grateful to have an open mind on constantly improving my health because you never know what a difference little changes make!

I really hate how younger kids have to suffer with bad health and have acne as a result all while having ads tell them to buy this special lotion and your acne will disappear. Lord if I had all the money back I used in searching for a cure then I’d probably have my student loan paid off! Turn off the tv and pick up a book on healing, emotional health, just something to help you learn about yourself and your body better. I hope this helps someone make a connection to start their path to clear skin. Also use CosDNA or google ingredient ratings before wasting any more money on products that claim to clear acne but actually keep you buying it because some of the ingredients cause acne. Which is basically anything advertised.

Here are some of the products I currently use or recommend from past experiences.

The face shop rice oil

Hemish balm oil

Neogen demonology- green tea foaming cleanser

Corsx ph balancing tea tree cleanser

Wishtrend’s mandelic acid

Tru naturals Vitamin C or Retin A serum

Rose water of any kind

Physician’s formula rose serum

Corsx honey and rice face masks

Here’s to Keeping it real!

Here are some pictures, not good or many because I stayed away from the camera for years. I had chronic acne for a few years and these don’t really show how bad it was because they are from when I was finally making changes. The first 3 are from before, and then the last two is my skin now:)

















Adrenals affect weight, fatigue, and sleep cycles. Found a simple change to help.


So in my last health post I talk about learning that my adrenals were not working probably. If you have issues hormones related then this post may be helpful. This explained all the symptoms that I had had over the past two years. And well if this really was the issue then making changes specially to affect my adrenals and hormones should work right? Yes! So had a dear friend give me a book on adrenal health called, “The Adrenal Reset Diet” by: Dr. Alan Christianson. I read through the book quickly because the information was so helpful. So I’m going to give a review of the book so others can see if they want to follow these steps or get the book for their own health journey.

In reading, I was able to make connections on issues months prior to now knowing what caused them in the first place. I had always been know for having a health appetite. I would drink coffee in the morning but then could each every two hours. I’ve been eating organic and whole foods for a few years now, but I was not getting the energy from food any longer. Plus I had enough fatigue to know something was not right. I had thought it was just my body trying to recover from a car wreck along with nerve damage, but the adrenals were the cause of the every day symptoms. Your adrenal glands allow the food you eat to turn into energy. I had posted about maca root before and how it nourishes your body to create the hormones it needs to function, but your adrenal glands determine where those hormones go and transports them to your cells. So even if you have your main hormones producers doing their jobs, the rest of the endocrine system has to work as well. So basically I’m eating all this healthy food, but still having to take high vitamin Bs to function because food was not being allowed into my cells to turn into energy.

Then for about four weeks straight I had no appetite at all and only wanted to eat oranges?! I usually have to have some kind of protein and carb. every day or I felt ill, now all I was craving was oranges and that is all I ate and had to force myself to eat anything else if I felt weak. This was not me, never been on a diet in my life, and counting calories is a myth another thing the book goes over. So in reading I found out that during settlement times with the English and Native Americans, a doctor was studying how the Native Americans did not get scurvy like the English settlers. The doctor witness that the tribe had a tradition in when they caught an animal they would share the adrenal glands of the animal among everyone. You know what prevents scurvy? Vitamin C! You know what adrenals are made of? Vitamin C! You know when your body start craving what it needs to survive yeah…my adrenal were yelling for help.

So now what changes has the book offered that were effective? Basically the book goes over losing weight in the first half, but you have to look pass it to understand its a health issue not a weight issue. Usually hormone issues cause weight gain like with thyroid issues that are related to adrenal health. I’m in the cycle of my hormones actually eating my muscle so I’m losing weight. But the symptoms of someone who is over weight are the same, such as my joints hurting, high fatigue, feeling light headed, insomnia, and just feeling awful in general. So really no diet is going to matter if you don’t have your body working properly, it is much more than eating less and exercising more, in fact that is all myth as well. (look into the hormone reset diet by Sara Gottfried)

All I had to change was when I eat what,not what I ate. There are three stages of adrenal health you could be in that show in your sleep cycles connected to the hormone cortisol. This hormone could be over produced or under produced in the body leading to havoc. There is a thing called a cortisol slope. This hormone helps you wake up, gives you mental clarity to get the day started, assists with stress, and is suppose to lower by the end of the day so you can sleep. The slope shows I had low cortisol in the mornings, needing stimulates, sugar, etc (keeping an unhealthy weight) then having high cortisol in the evenings so I have insomnia but a clear mind to get things done. I had always been a night owl but the past few months of not sleeping had been more than I could handle.  Oh and your cortisol slope being back wards as so, also has been proven to be more deadly than smoking, yes more people are recorded to have died from this hormone issue than smoking.

So how do you get your adrenals healed through diet? Well basically the book goes over the effect of foods on our hormones and how carbohydrates can help. The eating of carbs helps lower your cortisol or keeps it from rising at night when you need to sleep. The book goes over how eating a high protein breakfast is key then adding more carbs throughout the day to allow your adrenals to reset themselves. So morning 1 protein:1 carb, lunch 1 protein:2 carbs, dinner 1 protein:3 carbs. I don’t have the funds or the time for all the extra cooking and such but I’m still doing a high protein breakfast with carbs being saved for later then eating fruits and vegetables all through out the day. The book goes over foods you can eat at any time to satisfy hungry being mostly fruits and vegetables.  It also lists foods that are nourishing for the adrenal glands to add to your diet.

Breakfast: Protein smoothie: Fruits such as berries, peaches, pineapples, avocado, bananas, and white tea or water to blend. Add hemp seeds, chia seeds, protein powder such as pea protein etc.

Boiled eggs, turkey bacon, chicken etc.

Lunch: Chicken, tuna, or salmon with a vegetables, fruit, yogurt, quinoa, soups, and salads.

Dinner: Chicken or some other protein with rice, sweet potatoes, baked potatoes, pasta, whole grains, and breads.

I have seen a positive effect in eating only protein in the mornings and carbs at night. I actually would crave pastries in the mornings and want to eat boiled eggs at night. My appetite was so back wards, but eating to what it had grown accustomed to with backwards functioning.  I can to go bed earlier from feeling actually tried and not have so many carbs cravings in the mornings. This diet also goes with other health changes of course but if you are going to eat healthy then why not do it to were your body and life get the most out of it?

I still take vitamin Bs, DIM, adrenal support from Standard process, and probiotics. Another symptom of your adrenals not working is having digestive issues which explained why I was eating healthy, but feeling like I had a gut related disease. My adrenal glands were not supporting the digestion of the food along with not turning it into energy. So please comment if you have any questions because this was just a review without going into scientific detail. I always do my research as I don’t have time to try changes that have no proof or evidence of working. I hope this helps or opens a door for someone else trying to figure out their health issues similar to mine.

Also an update on finding a break through in healing my adrenals with real results in my next post called, “Finally a Break through on my Health Journey.” Please check it out because my health has improved with certain supplements, and hope to help others improve as well.

Here’s to #Keepingitreal

-Ms. Shawna



Nerves are a pain. New health discoveries. Everyone is over worked.

Life is hard. Life is harder with damaged nerves. Life is also what you make it. I’m trying to make the best of my body falling apart before I’m even thirty. This is another health update in sharing research and giving advise to others trying to heal from pain or issues invisible but deeply felt. I feel my research is lacking from being over worked and tired all the time. Damaged nerves cause a different kind of tired, one that cannot be solved with sleep or more coffee.

I’ve got some good news in discoveries but going to share some symptoms first to compare on my next health post. First, I am over worked and so are all my friends. Can you relate? I want to share how important it is to balance your work and health even with baby steps towards your goals. I work forty hours a week and like many others live pay check to pay check. No, I do not have an iPhone, or WiFi, shop online, have a kid with no father, go on vacations, or what ever other small minded judgement I’ve read others write in attacking the younger work force.

There are no Generations, there are just people. I am not apart of a generalize group. I am me, always worked and finished two degrees, and living on my own. Only one loan because of my injuries delaying school. Which are not any huge accomplishments, but seems to be in our society today. The point is even if your health issues are different from mine, you still risk being over worked affecting your health. It’s a viscous cycle. You have health issues so you have to work more to pay for doctor bills or medication. In my case, treatments and vitamins. #holisticliving Now if you take off of work to rest, then you may suffer later when a bill is due. The stress of money adds more pain to what you are already feeling and the cycle continues.

This is when the skill of saying “No” comes in. I have said no to those who suck up my energy, no to plans that would leave me in bed for days later, no to others’ responsibilities, no to working over time, no to anything that would negatively impact my health. You should try it too.#NoBoundaries

This week I worked with only one day off and then eight hours over. I finally had a two day break in which I stayed in bed mainly trying to turn my brain off with Korean dramas. The day I had to go back to work in when the stress of the week finally hit my body…I felt like I had been shish kabobbed. My spine, ribs, hips, and shoulder blades all hurt reacting to the rods in my back with the constant pressure of my lower back and neck going against them. I, dependable worker called in sick.

The next two days at work I’m still fatigued and having signs of someone who has not slept or has cognitive damage even though I have neither, I hope…This is what nerve damage can be like. Then even with all this going on I’m thinking of working a third job, yes that is right. I know my body reacts to stress more and the stress of money could do just as much harm. For the record I do sales at a hotel forty hours a week, then work as a social assistant to families in homes on demand.

A year from now as my Chiropractor said, I may be back to the quality of life I was use to and that he was not giving up on me #GodBless. My doctor also identified something that could help explain the constant fatigue and imbalances in general. This  was that my adrenals were tapped out….I’ve done research and post on hormones balance before but did not have much knowledge on important the adrenal glands had to do with hormone function. I finally found out why sitting at church when I stand up to sing I have to take deep breathes or I will feel faint like. Light headiness is a symptom. It’s sad what we become accustom to.

Basically your adrenals glands release hormones to deal with daily life stress and even trauma. Hormones releasing and reacting to our daily lives keeps us moving and accomplishing stressful tasks without being over whelmed or having a melt down. After a while of a person dealing with constant stress or never resting in recovery from trauma causes the adrenals to tap out.

This process takes years to occur so when the symptoms of adrenal fatigue start showing, it could take up to a year to repair them back into full function order. This also is not recognized by most doctors until it is chronic in which it then called Addisons disease. The next things to happen is thyroid issues and high blood pressure. Which makes sense when you think about it.

I know others that have these symptoms and can connect it to their stress of life from experiences of childhood to adulthood. I can easily see a connection on why we all have our adrenals tapped out. Some examples are being in less than a safe environment as a child, and the person dealing with it mentally and shutting down emotionally, but their adrenals still releasing hormones for the person’s survival. Another is a person who was highly intelligent as a child being put on dangerous meds so their parents could collect a check in saying the child was mental. Years after being taken off such medication, the person had to feel everything at once. Then life becomes a copping game.

I’m sure others have similar stories and at the age 27, I’m not giving up on the quality of life I worked for, being an  all around healthy being just because the adrenals did not get any love or support. Yes, you can deal with stress in a healthy way mentally at the time, but it does not mean physical scars are not left behind after so many occurrences. The three main things to heal your adrenals are to change your diet, manage stress, and take supplements. Luckily I’m already doing all the recommends foods in my regular eating. Basically whole foods and cutting out fake or processed foods. Then there is learning new ways to deal with stress. I enjoy zumba, which I just started back in my home till I build up to a class, and learning Korean.

I have also cut down on coffee to allow my body to heal. My regular coffee consists of 2-3 americanos a day, that’s 6 six  espressos if you didn’t know already. Caffeine can affect your hormones in making cortisol high in non stressful situations and making it hard to shut down. I know why coffee does not affect me with shakes or keeping me up as it normally would. My body already has hormones working to keep me fighting constantly. This is why I can walk at night by myself in a parking lot like a thug.  Until something affects my nerves, then I feel as if I could go into a comma for days.

The third thing to help get those adrenals working again is taking the right supplements. Taking supplements and eating healthy can be expensive so it is important to research the supplements right for you and not falling for every super food out there. From my last health update I posted how I was taking glutamine from TAG,  alpha lipoic acid, and vitamin B. I stopped taking the alpha lipoic acid from nausea. I saw a difference in taking the vitamin b and just switch to a whole food vitamin b recommended from my doctor. I take the glutamine when I have been more active, and do not want to risk feeling the effects of torn tissue which is getting better with sound wave treatments.

By the way, sound wave treatments are an effective way to break up torn tissue and have been used to break down kidney stones in the past. I’ll do a post on how it has helped after I’ve completed the treatments. I will tell you that it hurts, but it is worth being able to do light zumba in my home too.

The adrenals are similar to an avocado in having three layers responsible for releasing different types of hormones. I found several links that are easy to read in understanding their functions and listing the symptoms of those with adrenal fatigue. The standard process company also explains what supplements to take depending on your level of adrenal dysfunction. I am currently on the Drenamin that you can find in the link provided.

After dealing with these health issues for almost three years now, finding new information that matches to improving things is really exciting for me. So I want to share the real issues, but also how you can heal naturally with the right doctor, foods, supplements, and knowledge of what is wrong and how to repair it. I have had others tell me I am on the right path and appreciate the encouragement. I could of easily became an regular drinker in dealing with all my pains and stresses if I did not have any answers. I could of easily became dependent on pain pills. I could of easily accepted there was no cure for the many issues my body was having, but I decided to just take it one step at a time.

Here’s to Keeping it Real!












Paradise Pizza:Healthy Alternative

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This Dessert Pizza is healthy, dairy free, and great for summer events. I always get great comments on this one because it’s different and not full of sugar so more than one piece is okay, plus I dare you to only eat one piece. 


  • 16″ pizza pan or smaller
  • rolling pin
  • wire strainer
  • med. bowl
  • 2 rolls of sugar cookie dough (organic if possible) *1 roll may be enough if your pan is less than 16″
  • 2-3 ripe kiwis
  • 1 container of strawberries (fresh)(organic if possible)
  • 1 container of blue blueberries(fresh) (organic if possible)
  • 1 can of crushed pineapple in juice
  • 1 vanilla or banana flavor yogurt 16oz. total (I use so delicious non- dairy unsweetened vanilla) always use carrageenan free as well. 
  • 1/2 to 1 cup of coconut flakes, sweetened or unsweetened to preference. 

Preheat oven to 350 degrees, and have the cookie dough already thawed out in the refrigerator. Then place the dough on top of the oven while it heats up for easy kneading  and rolling. You may use some flour to keep the dough from sticking to hands and rolling pin. Use rolling pin for even covering of pizza pan. You can cut off the extra dough around the edges and add to any weak spots. 

Place in oven 14-16 minutes long, you want to watch and make sure the edges do not burn but the dough is not raw either. 

Next wash off all fresh fruit. Dice strawberries on their side to make a dollar coin cut to mimic pepperoni, peel kiwi’s and cut in half long ways, then cut on angle to mimic green bell peppers. Blue berries can be tossed on as is. View picture above for reference. 

After crust is done cooking, let cool on rack. We want the dough cooled off enough to put the cold yogurt on. Next empty the can of pineapple into a wire strainer with a bowl underneath to catch juice. Once drained, put drained pineapple in med. mixing bowl. Add the yogurt and mix together. 

Once crust is completely cooled off, spoon yogurt mix over the crust as a pizza sauce. Place strawberries, blue berries, and kiwi slices all over. Keep the coconut on the side or sprinkle on Paradise Pizza. (for non coconut lovers) Finally slice into squares or into pizza slice and enjoy! Comment if you have any questions!

Here’s to keeping it real-Ms. Shawna









Health Update: Journey to repair nerves and muscles.

The last health post I did was on Juice Plus. I can’t say it didn’t help but I’m not sure what difference it made either. I already eat an 80% organic diet while being holistic, maybe someone with a different lifestyle would of seen a more definite difference. I am an antioxidant junkie if you will. Maybe after I have more serious health issues fixed then I will see a difference in taking Juice plus.

In my graduation Tales post, I talk of the first onset of health problems resulting from a car wreck and being holistic wanted to share how I was taking care of my body to maybe help someone else not receiving help from modern medicine. News flash! Nerve damage has no real cure in modern medicine. I’m going to share what vitamins I’m researching and adding to my routine as I try to heal my body naturally.  After a year of the car wreck I was still unable to physically do what I use to but I look fine, looks are very deceiving. During this journey I’ve found out who really cares about my well being and then those that put my whole worth into having a teaching career.

First of all lets learn a little about nerve damage. Your nerves send signals of everything to help you move and feel. When you have a few nerves damaged then those signals do not die but actually travel to the next working nerve, which causes overactive nerves. These nerves then have to work twice as hard in keeping your body going, explaining all the fatigue I have now. It’s a bad cycle of your nerves overacting then you feeling pains in muscles that should be healed, but are they still damaged or are your nerves making you feel they are? Either way you have to now take vitamins to heal both if you want the pain signals to stop.

I’ve been blessed with an out of my comfort zone job that I’ve discovered new talents in having until I’m back to 100% and my boss has MS. I was also blessed on a business with her to find a lot of my issues are similar to MS. This disease has the side effect of damaging your nerves. My boss told me of a lady when she was first diagnosed was a small business owner not being able to afford insurance, and actually keep their MS under control for years with  vitamin therapy. I know this conversation was not by chance. On to researching once more! I love researching but I’m also trying to start my life over again and feel I  have been really patient so I’m curious if anyone else has experience with nerve damage and what have you taken?

Nerves need protection for free radicals causing nerve pain and overreaction. I also found out my nerve damage could very possible be damaging my organs from these overreactions. I’m taking a full vitamin B pill that has helped so far with energy levels and made me feel some percentage of what I use to daily.

I’m still taking Glutamine from TAG that has help repaired the torn tissue in my lower spine. When I over do it physically and tear more tissue then this powder heals it quick while repairing muscle tissue during work outs as well.

The other vitamin I have added is alpha lipoic acid, which is the top thing that comes up when researching for nerve damage or neuropathy. I have not taken the Alpha Lipoic acid long enough to notice a difference, but it does give me a nauseous feeling for about 30 minute with or with out food.

what else should I look into? I’ve been told to look into things that repair nerves and muscles to repair damage caused, but their is always trial and error to find out what works best for your needs. Please comment if you have advise or experience with nerve damage. 4c01a7650a1d2d5a4643fb8979df8679

Here’s to Keeping it Real-Ms. Shawna




Dairy free Ranch Chicken & Rice

Yet another dish you don’t have to do without if your trying to eat more nutrientous or on a dairy free  food life. This was actually inspired by my mini me aka sister that could pass as my daughter and yes as of now she is my favorite as much as we get along we have very different talents and cooking is not hers…but this dish she wanted from having a friend make it for her. I listened to her description of it and off we went to the store! 


  • 1 organic ranch packet
  • Salt
  • Organic parsley 
  • White rice
  • Organic Ville Dairy free ranch dressing
  • 2 packets of organic chicken breasts (4-6 slices) 
  • Coconut or olive oil
  • I was able to buy everything at Publix #lovePublix 
  • pictures are below

All depending on how many you are cooking for…I would do 1 cup rice per 2 people.

  • Start boiling water for rice
  • Preheat oven to 350 
  • Coat a baking pan with oil
  • Spice the chicken lightly with salt then the whole package of ranch evenly as possible on the chicken
  • Place in oven for 35-45 minutes depending on cut
  • Place cook rice in big enough mixing bowl 
  • Add dairy free ranch dressing into of the rice and stir
  • Start light then add to taste
  • Chopp cooked chicken in pan then pour on top of rice 
  • Mix together adding parsley To your desire 

So this new recipe was win! On the first try and why give up ranch right?! Please comment if you have any questions.

Hope you enjoy and here’s to #Keepingitreal

Cooked with love -Ms. Shawna