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









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

Bean and Kale, Spices Galore Dish

I have been told this dish is one of the best smelling dishes I make and have made it so much over this past year. I love it because it is an easy, filling, healthy dish that does not cost a lot of time or money.

A close up of the Glory.

A close up of the Glory.

I always advise using organic greens and spices, but use what you have already because we want to keep it simple. I always have my organic beans, spices, and kale from regular shopping trips.  Thank you ALDI……You can create many recipes from these ingredients if your willing to be adventurous in the kitchen!

TIP: If you buy the huge bag of organic kale for savings, then store in zip-lock bags in the freezer for separate recipes in the future. Kale does not stay fresh for long unless it is kept in the freezer. 


1 can of black beans

1 can of chick peas

1 hand full or zip lock bag of kale

olive oil


Sea salt





Cayenne pepper

Instructions for Deliciousness: 

Heat your fry pan to medium with a small amount of olive oil. 1- 2 TBS. Open and pour in your can of black beans and chick peas. Have all spices ready and while your pan starts to warm the beans try dashes of all spices into the pan. This will depend on much you like each spice, while creating a balance and not letting any spice over power the dish. For example, 5 dashes of salt, rosemary, basil, and parley. Then 7 dashes of garlic if that is your spice of choice. I would advise starting out with only 1/4 teaspoon of cayenne pepper and not going over 1/2 teaspoon unless you can take the heat. These spices work well together and add much needed flavor to the beans and kale. Keep the pan on a medium or low heat so not to dry out all the juice from the beans. You may add water if this happens or if you add too much salt. A cap full of white vinegar gives a nice taste and balances out the spices as well. Remember to taste test to find the right amount to your desire! It is simple with just a few dashes and stirs!  Add kale and stir allowing it to simmer and soak up the flavor of the spices. Turn off heat and enjoy!

You may also want to replace the chickpeas with your favorite bean. You could even add other greens such as spinach. Get creative and enjoy this simple tasty dish!

Here’s to Keeping it Real

~Ms. Shawna

Health Experiment with Juice Plus. When will this inflammation go away?!

Fruit blend, vegetable blend, berry blend

Fruit blend, vegetable blend, berry blend

This is Juice plus! I had a good friend introduce it to me, and read many good things about the benefits of these pills. This is another chapter of my health journey. I was already on a health journey, but after a car wreck, my journey has turned from being healthy to healing from injuries and treating pain the holistic way of course. I have said before that I am not against medicine and all the good it does, but this is my life choice. If I didn’t look for holistic ways to heal from pain, then I would be on pain medicine weekly while never treating the source of the pain. So this post is going to be on why I’m taking Juice Plus and what other things I’m doing to heal from pain. I will give an update on the list of things that it showed to help or didn’t show to help. First is a list of things that are  not fun to deal with as a young 20 something trying to live life. I’m determined to take the time to listen to my body in the journey to healing.

Health Issues:

1.) Inflammation of the lower spine and tail bone causing pain from daily ground impacts such as walking, running Haha! or jumping…I forgot what jumping feels like anymore.

2.) Neck stiffness and pain

3.) Head aches

4.) Fatigue which really messes with your productivity.

5.) Insomnia

6.) Limitations on lifting, pulling or carrying anything over 10 pounds.

7.) Muscle soreness/ joint pain

8.) Nerve damage

If I am to be honest with myself, this is only the major things I am aware of that are a health issue right now in my life. I do not focus on what I cannot do, but what I still can do.

I think our society has trouble dealing with people who are not “fine” in their lives physically. There are some that play a victim in life, but you can’t judge all by those few.  I lived with back pain for years from surgery and was happy to find doing Zumba in the water took away my back pain from gaining muscle. The step back now is the inflammation has stopped me from working out even in the water. I did work out for three straight months and did not gain any muscle. Thanks inflammation… it is not as simple as some may think.


So since Juice Plus has real fruits and vegetables that help with things such as stubborn inflammation, why not? Here is a simple description of their claims for health improvement. As any other holistic product, you will have research and people saying it works and others saying it is all a scam. I have to wonder if it does not work, then why have people shared testimonies on it working for them? One size does not fit all in health or education. It is better to try things for yourself to see if they work or not for you. If it does not work then what is the harm is adding some extra fruits and vegetables in your diet?

These are their clams.

The most I’m interested in helping with is the inflammation though.


Ease chronic disease through healthy diet, proper nutrition

Juice Plus+ has been shown to support a healthy inflammatory response.

Chronic systemic inflammation is invisible, and can contribute to an increased risk for developing chronic health conditions. Investigators at the University of South Carolina found Juice Plus+ significantly decreased levels of three key biomarkers of inflammation.

I feel if I can reduce the inflammation then I can be active again and gain muscle to help with daily limitations. Before the car wreck I was a size 7 from easy gained muscle from Aqua Zumba. After the car wreck I lost all my muscle and went back to a size 3….this is a problem for me.

So this is another thing added that will hopefully help me and someone else out there thinking of trying juice plus or needs help in recovering from similar issues.

Here is a list of things I do to help with inflammation and staying healthy.

1.) No processed food 80/20 rule Eat 80% organic with 20% allowed from out of control situations.

2.) Anti-inflammatory diet, meaning foods with omega 3’s, brightly colored produce, spices such as turmeric and rosemary        used.

3.) No hydrogen oils, only coconut and olive oil


5.) Limit on processed sugar

6.) Glut-amine (repairs torn tissue, 10g a day)

7.) Adjustments to the spine and neck

If these changes scare you, then check out some of my recipes on my blog to show I don’t go without good food, I just replace the fake stuff with the real stuff. I still have brownies! I just make them with real whole ingredients!

I started taking juice plus before but had trouble implementing it into my routine. I have taken half a bottle over several months, then my pain became worse from too much daily activity and stress. Which is why I’m determined to use what I invested in my health and take the pills daily from now on. I will update after taking the pills consistently for two months.

Do you have any personal experience with Juice Plus or advice on inflammation? Please comment and share! Questions welcomed as well.

Here’s to Keeping it Real ~Ms. Shawna

Dairy free lean lasagna


I haven’t had lasagna for years because of all the cheese. Figuring out I was allergic to dairy meant giving up a lot of foods but I’m slowly enjoying them again and of course making them with health in mind. This recipe is easy and delicious. I ate that whole pan above in one day😜


whole grain lasagna noodles

1 jar of organic roasted tomato pasta sauce

2 organic tomatoes, zucchini, and onions

1 pack of turkey meat (preservative/antibiotic/hormone free)

organic olive oil

organic parsley


start boiling a pot of water and set noodles in long enough to cook only halfway. Oil a fry pan and add onions to brown, add zucchini and tomatoes. These only need to be cooked halfway as well right before they start to really carmalize. Set these aside on another dish and add oil if necessary for the turkey meat. You want to cook the turkey meat all the way but not over done as it will cook in the oven as well. Set your oven to 350 degrees. Add a lil salt and as much parsley as you want to the turkey meat. In a glass pan pour a small amount of oil to prevent sticking. Pour a thin layer of the roasted tomato sauce in glass pan. Lay three noodles into the sauce and spread more sauce over the noodles.

Next spread cooked turkey meat over sauced noodles.


Then add another layer of sauce and other ingredients.

Finally add the rest of the sauce and lay three more noodles on top.

Cover the glass pan with aluminum foil. Cook for 30-40 minutes in oven.
The turkey meat is not only lean but juicy and flavorful in this dish. It was such a hit with the fam that I made it twice in the week. They never complained it needs cheese either because the ingredients satisfy those taste buds and hunger!
Here’s to #keepingitreal
Made with love-MissShawna

Organic dairy free fluffy hotcakes!


Yum! Hot cakes! Pancakes! Fluffy golden discs! Most just get a box of bisquick but for us foodies its all natural baby and here’s the recipe I approve of that taste great too.

1 cup King Arthur self rising flour or organic flour

2 TBS cane sugar

1 TBS aluminum free baking powder

1 organic egg beaten

1 cup water

2 tsp organic vanilla extract

First mix the dry ingredients, flour, sugar, and baking powder into a medium size bowl with a pastery cutter if handy. Mix in the beaten egg with dry ingredients. Add the water and vanilla extract. Mix by hand with a large spoon until most clumps are gone.

Grease a fry pan with coconut oil or an organic GMO free oil of your choice. Pour slowly until desired shape of pancake on medium heat. You know the rest.

To keep it healthy you can add honey as syrup or make a fruit topping. For the strawberry topping use about 2 cups of strawberries and cut in half with 1/2 cup water and 1/4 cup cane sugar in another fry pan. Keep stirring on medium heat till a nice strawberry like soup appears. Get creative with your topping in adding nuts or dairy free chocolate chips! This recipe makes about 8 small pancakes. It’s a keeper for me. Next I’m going to try and master pastries with coconut flour. Any ideas? Here’s to Keeping it Real!

Juicy spiced baked chicken and veggies.

I love to experiment with spices. They add flavor, health benefits, and replace harmful chemicals like MSG. My spice crack of choice is rosemary, because it goes well on almost anything to me. This recipe was made from my experiment with thyme. I didn’t know thyme went so well on chicken until I had a good friend make it for dinner at which decided thyme needed to be in my spice collection as soon as possible. This recipe is very easy for the days I want to keep my healthy living but have no energy to cook. The combination of the spices I chose to make this dish made it the kind you may burn your mouth with from impatience of eating it, yes it’s that good.



~Organic chicken breast w/ rib meat. I buy Publix’s Green wise two pack chicken.
~Organic olive oil
~Organic stew tomatoes ( 1 or 2)
~Organic or regular yellow onions (1 or 2)
~Organic fresh cilantro
~Organic dried basil
~Organic garlic granules
~Organic dried thyme
~Kosher salt
~1/4 cup water


First simply find a dish like shown above and add olive oil to the bottom just enough to keep things from sticking. Diced up the onions and tomatoes to your desired size. Place the diced veggies around the edge of the pan leaving room in the middle. Dash your desired amount of salt, garlic, and basil on the veggies. Then spice both sides of the chicken with salt, garlic, and thyme. Place the chicken in the middle, then add some of the fresh cilantro as a finishing touch. Drizzle olive oil over the veggies and add about 1/4 cup of water to the pan. You just want enough to keep the chicken juicy but not an inch of water. Cover and cook 30-40 minutes at 350 degrees. Once cooked, add some fresh cilantro on top and Wha La! A healthy, easy meal that I promise you’ll make again.

Here’s to Upgrading your Food Game and Keeping it Real!

Make your house smell like Apple Strudel from scratch!

There is this café’ that serves apple strudel that I’ve made a tradition of getting every time I visit, but I want to have this more than once a month, without the processed ingredients. So I put on some Mumford and Sons ~ ~ and did some late night baking. The best thing about late night baking is the joy of having your baked treat for breakfast the next morning with your coffee or tea.

This recipe uses healthier alternative ingredients and its Vegan. Bake at 375 degrees for 30 min.

Ingredients for pastry:
1 cup all-purpose flour (I use King Arthur GMO free)

1/4 teaspoon sea salt

3 tablespoons sugar (Use unrefined cane sugar)

1/4 cup cold unsalted butter, diced (I use Earth Balance Vegan butter)

4 to 6 tablespoons ice water

Ingredients for Apple filling:

1 1/4 pound apples (such as Granny Smith or Macintosh), peeled and sliced
(I used two organic red delicious & one green apple) *Note I had enough apples left over that another batch of dough was needed so just two apples is plenty.

1/3 cup sugar (Unrefined cane sugar of course)

1/8 teaspoon ground cinnamon (organic)

1/4 cup all-purpose flour (K.A.)

1 teaspoon pure vanilla extract (simple organic brand)

Use a medium size bowl to mix flour, sugar, and salt in. Use a pastry cutter to mixed chopped cold butter into the mixed until it clumps together. I like how these turned out but truthfully I wanted a more flaky texture. To do this I would just use the whole block of butter which is only two more Tablespoons than required in the recipe. The key is to just lay off the water if the dough is moist and gathered together already. You should have a nice rough ball of dough to set aside on a floured surface.

For the Apple filing just add diced apples to a smaller bowl with sugar, flour, and vanilla extract. I just sprinkled the cinnamon around all the apple pieces until I was satisfied. Mix with a wooden spoon until most of the flour is sticking to the apples.

Now comes the fun part of rolling out the dough and making your own pastry designs.

I made two rectangles and some circles from star like shapes.

Roll out the dough as thin as you can without it becoming too fragile and cut out a rectangle with added width for the top. On the extra side, slice out the tops of triangles to lap over the apple filling. Place some of the apple filling on the solid side and wrap the other side over pinching the dough together. Place on a cookie sheet with some type of oil (coconut oil) spread out. Another design is using a star shape to put a smaller amount of filling in. Just pull all the star points to the top pinching together. Lastly brush some butter on the tops of the dough, then place in the oven at 375 for 20 to 30 minutes. Keep on an eye on the Apple strudel until the tops start to turn brown but make sure the bottom doesn’t burn either. Finally enjoy! Comments of questions welcomed.

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Upgrade your Food Game!
~Love Miss Shawna~