Balms and Manna Blog - Balms and Manna

Don't Leave Home Without This One!

7/21/2025

DON'T LEAVE HOME WITHOUT THIS ONE!

Summer time means road trips and vacations! Beef Jerky is the one food I don't leave home without. It's always in my bag for road trips, vacations or any fun adventure!

Why I love it!
It's shelf stable- so no need for a cooler or ice. It's protein dense which is sometime hard to get with meals on the go. It's easy to make- which not only gives you complete control over the ingredients but it's roughly 60% of the cost of retail! Making large batches and freezing it makes it so convenient so I don't end up eating other food that isn't as good for me.

Beef Jerky

2 lbs grass fed ground beef
1/4 c liquid aminos
1 tsp liquid smoke
1/2 tsp onion powder
1/2 tsp garlic powder
1/4 tsp sage
1/4 tsp thyme
1 tsp paprika

Mix all ingredients together until well combined. Place 1/2 of ground beef mixture between two pieces of parchment paper and roll out until about 1/4 inch thick. Sprinkle with garlic salt and cut into strips with a pizza cutter. Place on dehydrator trays allowing for air to move between the pieces. Dehydrate at 160 degrees until desired doneness. Blot the fat off each piece with a paper towel and rotate trays evenly every hour. Allow to dry & cool completely before storing. Store in freezer for up to 6 months. Does not require refrigeration when traveling.

1 oz Beef Jerky

Calories: 70-80
Protein: 10-12g
Fat: 3-4g
Carbohydrates: 2-3g
Sodium: 280-320mg (varies based on seasoning)
Iron: 8% daily value

What are your favorite healthy travel foods?

Everything Electrolytes!

6/16/2025

EVERYTHING ELECTROLYTES!

Electrolytes are becoming quite the popular topic lately! Electrolytes are substances that conducts electricity when dissolved in water. Common electrolytes are minerals such as magnesium, potassium, sodium, calcium, phosphorus and chloride.

Though electrolytes are nothing new, they are incredibly foundational and important to overall health. And maybe even more so in this time that we are living in!

One of the ways our body buffers the effects of stress is with minerals. In fact, the first mineral we use when we are stressed is magnesium. The more stress we have, the more minerals we are going to burn through.

Summer humidity and heat causes us to sweat to keep cool but to do that, our body uses our stores of minerals. So it's crucial that when we are either enjoying a warm day outside or working out at the gym that we are replenishing our electrolytes.

Electrolytes not only keep us hydrated but are also important for heart health, metabolism, blood sugar balance, energy, brain health, bone strength and muscle function.

3 Ways to Support Electrolytes

1- Eat Mineral Rich Foods
Sodium- real salt, pickles and olives
Calcium- dairy, leafy greens and almonds
Potassium- coconut water, bananas, avocados, spinach, sweet potatoes, beets, dried apricots
Magnesium- dark chocolate, avocados, nuts, seeds, beans
Phosphorus- dairy, eggs, meat, fish, nuts
Chloride- real salt, olives, seaweed

2- Take an Electrolyte
There are plenty of electrolytes on the market. Be sure to choose one sweetened with stevia or no sugar, is sourced from food or absorbable forms of minerals and that has the right ratios of minerals. My favorite it doTERRA's Recharge. Or you can also DIY your electrolytes!

3- Address Stress
This is by far the most difficult way but also the most effective! If we slow down the rate at which we are using minerals, then it will be easier to keep them at optimal levels.

Curious where your specific levels of minerals are and which ones you need to focus on?

Schedule a Discovery Call to learn more about Hair Tissue Mineral Testing and how it can benefit you as part of my 180 Days to Wellness!

What's the Beef About Beef Liver?

6/2/2025

WHAT'S THE BEEF ABOUT BEEF LIVER?

I remember growing up on a dairy farm as a girl and my mom serving us liver, heart and tongue. Those parts that not only sounded gross to eat but had strange textures. I couldn't figure out why anyone would LIKE to eat them!

Fast forward 20 + years later to find me including beef liver as part of my daily intake. Who knew? When I realized that organ meats like tongue, liver and heart are all nutrient dense foods packed with vitamins, minerals and essential nutrients, I wanted to find a way to get this goodness into my diet.

Beef liver is high in mainly copper, vitamin A, B12 and iron but has many other co-nutrients. Sure you could take these supplements individually but God created food with specific nutrients that work together to make them more effective and absorbable. So the best source is beef liver itself!

That being said, it's hard to incorporate four ounces of beef liver several times a week. So, I take a freeze dried, grass-fed, grass finished beef liver supplement to get all this goodness in a easier delivery.

Benefits of Beef Liver
1- Red Blood Cell Production
Beef liver is one of the most effective ways to help with anemia due to it's rich content of B12, iron and folate. This is a great supplement for pregnant women who struggle to keep their red blood cell levels up.

2- Liver Health and Detox
Eating liver will in turn support liver health.

3- Supports Energy
Beef liver is high in copper, B vitamins, protein and iron which all support energy production.

4- Boosts Immunity
Rich in vitamins A, D and K which all work together in an absorbable form to keep you well.

One food but so rich in nutrients. And so simple to take!

Get my favorite brand, Ancestral Supplements at the Country Cupboard. Two capsules a day will give you the same amount of beef liver as eating four ounces several times a week.

You are What You Absorb, Not What You Eat.

4/7/2025

YOU ARE WHAT YOU ABSORB, NOT WHAT YOU EAT.

You've maybe heard the saying, You are what you eat. You can eat all the right things but if you don't absorb them, your body can't benefit from your food.

So how do you know if you are absorbing what you eat? There are many factors that go into absorption. Stomach acid, stress, the health of your gut lining, bacteria overgrowths, pancreatic enzymes, genetics and toxin levels are just a few.

There are markers on many functional lab tests that can point to if these factors are impacting your absorption. Blood tests, stool tests and mineral tests are all good tests to look at how well you absorb. You need someone trained in functional lab tests to help you go through your results to identify areas of weakness that need support.

Proteins and fats are two of the main macro nutrients that people struggle to absorb. Though you can still be struggling to absorb these nutrients without physical signs, here are a few ways to identify if you might not be absorbing fats and proteins.

Poor protein absorption- undigested food in stool and/or a heavy feeling in the stomach after eating
Poor fat absorption - floating stools and/or not tolerating greasy foods well

How to support better break down and absorption of your food:

1- Eating mindfully. Eat slower, chew your food more and don't eat while driving, standing or in front of a screen. The more you chew your food, the more it gets broken down.

2- Drink 1 tsp of raw apple cider vinegar in water BEFORE meals. This stimulates the production of stomach acid which helps to break down your food.

3- Take several deep breaths before eating. The less stressed (and more present you are) when you eat, the more calm and ready your digestive system is to receive and digest your food.

3- Take enzymes. There are enzymes for different parts of our food. Enzymes help break down sugars, proteins, fats, carbs, lactose, etc. The lower your level of enzymes, the less your food will break down and the less you can absorb. Terrazyme is a enzyme supplement that contains all the different enzymes to support your body's natural levels of enzymes.

Absorption of nutrients, especially fats and proteins, affect so many things. Memory, focus, skin, cardiovascular health, hair growth, liver health, hormones, weight loss, energy and inflammation. It's so much bigger than just what you eat! It's making sure that you absorb so that you don't have bigger, more chronic issues that show up over time.

If you want to make sure you are absorbing well or are curious if poor absorption might be a root cause to some of the annoying things you are dealing with, schedule a free discovery call today to talk about how functional testing can help you KNOW!

To Fast or Not to Fast. That is the Question.

2/17/2025

TO FAST OR NOT TO FAST. THAT IS THE QUESTION.

Fasting has become a hot topic lately. Yet it's not something new. Fasting has been around since very early in the history of human kind.

While the types of fasts, who should fast and when should we fast might not be simple things to answer, the actual act of fasting is simple. It's not a complicated thing to do. It's just not eating.

Why fast? There are actually quite a few benefits to fasting.

Helps with weight loss
Might slow the aging process
Supports detox
Can help reset the gut microbiome
Normalizes insulin levels
Helps burn fat
Can improve muscle mass

Intermittent fasting is defined as not eating for a specific number of hours, typically overnight. Usually this is somewhere from 13-17 hours. So for example, you would stop eating at 7 pm and then start eating again after 8 am.

Time restricted eating is setting a specific window of time that you don't eat, usually between 12-16 hours. Then during the 8-12 hours, you eat as normal. This is a type of intermittent fasting- it's just the hours that you choose rather than strictly fasting overnight.

There are other more restrictive or focused types of fasting, however these are the ones that are the most common and easily done.

When is fasting not helpful?

If you struggle with an eating disorder
If you are pregnant or nursing
If you are struggling with a stressed thyroid or adrenals

One important thing to note is that what you eat when you are in your window of eating matters! You can't just eat chips and ice cream and then fast for 17 hours and expect it to benefit you. What you eat when you break the fast also matters. Choose foods that are high in good fat and protein to help your body be satiated and to keep blood sugar levels regulated.

When you think about how God designed our bodies, intermittent fasting makes sense. He designed us to sleep for eight to nine hours and not eat during that time. This allows our body to detox and our digestion to rest.

I find intermittent fasting most beneficial when you stop eating earlier in the evening rather than pushing the time you eat again to later in the morning. Starting with a shorter window of fasting and then gradually extending it is a good way to see if fasting is helpful for you.

If you are struggling with fatigued adrenals or a low thyroid, then I personally don't recommend fasting. Any types of extremes are hard on the thyroid and it's best to make sure your body is in nourished and healthy place so that you can reap the good benefits of fasting!

Tired of trying to navigate and sort through all the health info out there?

Stop guessing. Start healing. Start living.

If you want someone to come along side you, to test and stop guessing and find root causes for your health challenges, schedule a discovery call and find out if we are a good fit for each other!

Schedule a Discovery Call

3 INGREDIENT POWER SNACKS- DARK CHOCOLATE ALMONDS

2/3/2025

3 INGREDIENT POWER SNACKS- DARK CHOCOLATE ALMONDS

These are so easy and so fast to make! I love that they have some good fats, protein and a little carbs- all in one bite! 💖

INGREDIENTS:
3.5 oz chocolate chips (I like Lily's, Hu or Whole Food brands)
2 cups almonds (raw or dry-roasted and salted)
Real salt

STEPS:
*Melt chocolate: Bring 1” of water to boil in a saucepan, then reduce to a simmer. Place a heatproof glass or metal bowl over the top (not touching the water) to create a double boiler. Remove from heat and add the chocolate and slowly melt, stirring constantly.

*Line a baking sheet with parchment paper.Stir the almonds into the chocolate mixture, and then spoon small mounds onto the prepared baking sheet. Sprinkle with salt.

*Place in the refrigerator (NOT the freezer) to set. Store any leftover clusters in the refrigerator for up to a week.

A Healthy Treat to Start off the Day- Pumpkin Granola

11/25/2024

A HEALTHY TREAT TO START OFF THE DAY- PUMPKIN GRANOLA

Thanksgiving is almost here!

Sometimes I want to have a special, festive treat that isn't the typical pie that is loaded with sugar. And I'm never tired of anything pumpkin.

I found this recipe in a search for something special to make for my sister's birthday breakfast. Serve this to your guests on Thanksgiving morning as you gather around the table over steaming cups of your favorite tea to pause and remember all the blessings you've been given.

DAIRY FREE, GLUTEN FREE PUMPKIN GRANOLA

INGREDIENTS

2 cups chopped raw pecans
1 cup chopped almonds or cashews or a mix of both
1 cup raisins
1 1/3 cup unsweetened shredded coconut
1/2 cup canned pumpkin
1/3 cup maple syrup
2 tablespoons coconut flour
1 tablespoon pumpkin pie spice
2 tablespoons melted coconut oil
1/2 teaspoon salt

INSTRUCTIONS

Preheat oven to 325° and grease a large baking sheet with sides.
In a large bowl, combine chopped nuts, shredded coconut, raisins, canned pumpkin, maple syrup, coconut flour, pumpkin spice, melted coconut oil, and salt. Stir well.
Place on baking sheet and bake for 20 minutes.
Stir and bake for another 10 minutes for soft granola or 20 minutes for crunchy granola.
Let fully cool and store in air tight containers.

*The first time I made this recipe I failed to read that the nuts should be chopped but it just made the granola a little bit more chunky rather than fine which was delicious. And the crunchy version is amazing if you are eating it with milk as cereal.

An All-Time Favorite Snack!

9/23/2024

AN ALL-TIME FAVORITE SNACK!

I'm always looking for healthy, fast, yummy snacks. Not just ones that I love but ones that I can share with other people too!

Most nuts are roasted in peanut oil (which is a no-no) for me. That makes me sad because I love nuts but can actually eat so few of them that are available at the store.

I thought that surely roasting your own nuts couldn't be that hard. I searched for a recipe and sure enough, I found one! And not only is it easy but it's better than any roasted nuts that I have eaten (pre- peanut allergy that is)!

So here it is: Rosemary Roasted Nuts

4½ cups raw, whole almonds, cashews, walnuts or any combination
1½ tablespoons HOT water
1½ teaspoons sea salt
2 tablespoons olive oil
5 drops of Rosemary essential oil
sea salt to taste

Heat oven to 375 degrees and lightly spray a large baking sheet. Place the raw nuts in a large ceramic mixing bowl (we'll be adding the hot nuts back into it, so don't use plastic).

Stir 1½ teaspoon of salt into the hot water until mostly dissolved (it hardly ever completely dissolves for me - it's okay if it doesn't), pour over the nuts in the bowl and mix until all are coated. Transfer to prepared baking sheet, spreading the nuts in a single layer.

Bake for about 8 minutes, stir well and spread back into a single layer. Bake for 6-8 minutes more, depending on how your oven cooks (Mine is usually perfect at about 16 minutes total, but your oven may vary, so may take 5-10 minutes longer).

To test doneness, the nuts should be nicely browned, inside and out. Keep an eye on them, this is when they can burn quickly - but you don't want them undercooked either or they won't be crisp.

When they are done baking, put the hot nuts back into the large bowl and pour the olive and rosemary oil over them. Toss well until all the nuts are coated. Leave the nuts to cool in the bowl, or spread out on the pan again if you need them to cool more quickly. The nuts will soak up the oil as they cool.

Store in an airtight container at room temperature. You may notice that they nuts are soft in the first minutes out of the oven. Oil them and let them sit and they will crisp up and be wonderful!

5 Tips to Go Gluten Free

8/19/2024

5 TIPS TO GO GLUTEN FREE

Tip #1- Read Labels
Start reading all labels to familiarize yourself to gluten containing foods. Processed foods, baked goods, cereals, snacks, and pastas are common ones.

Some less obvious sources:

Alcohol
Sauces- barbeque, ketchup, mustard, etc
Bran
Brewer's yeast
French fries
Deli meat and cheese
Soy sauce
Soup

Tip #2- Choose Naturally Gluten Free Food
Cook with foods that are naturally gluten free.

Use potatoes, quinoa, spagetti squash and rice instead of pasta.
Use lettuce or wraps instead of buns.
Choose ice cream or chocolate for dessert.
Use cauliflower pizza crust instead of store bought pizza.
Make soups, skillets, meat & potatoes and salads instead of sandwiches or wraps.
Eat eggs, yogurt and meat for breakfast instead of waffles, cereals and pastries.

Tip #3- Find Your Favorite Gluten Free Substitutes
These are my favorites:

Breads- Sami's or Udi's
Flours-
- Namaste- easy to use, good texture and taste. Also has lots of mixes (pancakes, muffins, etc)
- Bob's Red Mills- has different options of flours
- Crushed Whole Cell Floor- not gluten free but sometimes the body can handle this even when you are sensitive to gluten.
Simple Mills- my favorite brand for gluten free- it's cleaner, great taste and healthier but pricer
Siete- chips, tortillas
Nut Thins- crackers
Cereal- Rice Krispies, Rice and Corn Chex are gluten free

Tip #4- Get New Recipes/Cookbooks
Danielle Walker is one of my favorites! Her recipes are simple and easy to make. She uses almond and coconut flour. They are the healthiest option but they can have a "squeaky" texture.

Find gluten free people to follow on social media for great gluten free recipes

Tip #5- Enjoy What You Can Eat!
Instead of wishing for or missing what you used to eat, embrace the new things you are eating. Find new recipes, ingredients and have fun creating and savoring what nourishes your body!

Find more recipes, tips and the "whys" for going gluten free inside my Personalized Wellness Program!

Sugar. A Love-Hate Relationship

8/5/2024

Sugar. A Love-Hate Relationship

Sugar. It's a love-hate relationship. It's addicting- even more than cocaine! It tastes good, so we like to eat it but it's so bad for us. Which we probably all know to some extent. And that we should eat less. But sometimes knowing exactly how damaging it is motivates us eat less.

One of the scariest things sugar does is causes inflammation. Inflammation manifests in joint pain, skin issues, digestive discomfort, irritability and mood issues, weakened immunity, sinus congestion and disesases. Diseases that no one wants- like cancer, fatty liver, cardiovascular disease, leaky gut and type 2 diabetes.

The average American consumes 22 teaspoons of added sugar daily. That's a lot of sugar! And then we wonder why we don't feel good and diseases are on the rise.

The American Heart Association's recommendation for daily added sugar is only nine teaspoons for men and six teaspoons for women.

You can start reducing added sugar by the obvious things:
*Sugary drinks like sodas, coffees, energy drinks and juices
*Sugary treats like donuts, cookies, pastries and any type of dessert

Then there's the harder, less obvious things:
*Salad dressings
*Condiments- ketchup, pickles, mayo, etc
*Processed food
*Breakfast foods- pancakes, cereal, oatmeal

Upgrade your sugars by choosing brands that have healthier sugars.
Read the label on everything! These are the things you want to avoid:

Corn syrup
High fructose corn syrup
Corn syrup solids
Malt syrup/sugar
Pancake syrup
Brown rice syrup
Agave syrup
Fructose
Dextrose
Maltose
Sucrose
Sugar
White granulated sugar
Powdered sugar
Brown sugar
Maltodextrin
Aspartame
Splenda
Sweet & Low

Sugar upgrades:

Honey
Molasses
Raw sugar
Coconut sugar
Stevia- make sure there are not additives
Dates/ date paste
Maple Syrup
Monk Fruit
Mashed bananas
Applesauce
*Sugar alcohols-xylitol, erythritol, maltitol, mannitol, sorbitol

*These aren't absorbed well and can cause digestive issues in some people so use them cautiously.

If you aren't feeling your best and are ready to quit sugar, schedule a discovery call to see how a Personalized Wellness Program and help you to feel happy, more energetic and yourself again!