Category Archives: Diets and food

Calcium Foods & Vitamin D for Healthy Teeth

What do your teeth tell everyone about you and your diet? First of all, humans do not have carnivore teeth, so we were not meant to shred apart raw meat as our main diet likes wolves do; furthermore, we do not have grass-grinding teeth of herbivores like cows either. Of course, we do not have vampire teeth or we would be meant to be in vampire movies! haha We have omnivorous teeth meant to eat a wide variety of foods from herbs to fruits to vegetables to meats.

Humans are the greatest opportunists, not only eating foods from all regions of the earth, but also the only mammal that can successfully live in all temperate zones and survive, if not thrive. Our teeth are used to chew up food (there are writings attributed to the benefits of chewing enough/properly!) and are considered a source of power in ancient cultures. People who dream of their teeth falling out generally have had an issue of “power loss” or loss of control in their life–I actually experienced this once… very unnerving!

What we can eat is one thing, but what we *should* be eating depends a lot on our genetic heritage. I have Native Indian blood in me, so am prone to diabetes and therefore function better on a diet rich in vegetables, nuts and seeds, with some fish (or lean meats) and fruits (especially berries). A healthy diet not only is good for our bodies, but also our teeth.

Our teeth tell us, and others who see us smile or talk, if we’ve had too much fluoride (fluoride eventually leaches out calcium from our teeth and bones, making them weak, and will put white spots on our teeth and skin–search “fluoride poisoning teeth” on google to see pictures), or too much sugar (I talked with a lady the other day with half her teeth gone, and the other half brown and rotting, due to a lifetime of eating sugary and other unhealthy foods), or too much–or not enough–of “whatever” that could affect the health of our teeth.

Just avoid foods that are bad for you, and focus on the ones that promote health.

Calcium for teeth and bone health

Most people automatically think milk or dairy products are the best source of calcium for our teeth’s strength and health, and they are a decent source for some, but a good many foods exist that are much higher in calcium than dairy, plus some people are allergic to dairy. Not only that, but the calcium in milk is only absorbed by the presence of vitamin D, which is artificially added to milk. There are actually a lot of sources of foods (whether alone or combined) that have high amounts of calcium. Here are a few…

White beans
Canned salmon
Dried figs
Bok choy
Collard greens
Blackstrap molasses
Black-eyed peas
Oranges (or fortified orange juice)
Turnip greens
Sesame seeds (if you use unhulled raw sesame seeds they have, ounce for ounce, more calcium than about any other food on earth!)

Food combining is important if you want to get vitamin D. Aside from getting enough sunlight for a healthy dose of vitamin D, try eating these foods with the above calcium-rich foods at the same time for adequate calcium absorption. Here are the vitamin-D foods list…

Vitamin D foods for bones, teeth, and hair

Shiitake mushrooms (and other medicinal mushrooms)
Button mushrooms (or other common mushrooms)
Sockeye salmon
Cod liver oil

Of course, a couple of the foods above overlap with calcium foods, so if eaten each week can help promote strong bones and teeth; and again, sunshine is also one of your best natural sources of vitamin D.

Help your teeth (and your weight loss) by eating healthy!

Let us know below if you have anything that has helped your teeth through diet…

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My Favorite Keto Recipes – Very Low Carb

I am just off of the 3-week jaunt of a ketogenic diet (high fat, medium protein, very low carb–to stay in ketosis) and I have to say that felt really GREAT on it! I had more energy, less brain fogginess, and it curbed the hunger. I mention these things in comparison with the vegan diet, which after 5 days I was done, because I stayed too hungry.

In a minute I will share some of my favorite recipes with you!

I’m talking about biscuits and gravy, yum yum! Plus fat bomb snacks, and my-oh-my, keto buns (yes, you can have cheeseburgers and sandwiches on a very low carb diet! Woo hoo)!

And please don’t forget the chia seed pudding (I will share three of my favorite versions of this with you!), which in my opinion is one of the best and easiest dessert recipes that I’ve ever made, and I still plan to eat this 2-3 times per week!

I have to say that the ketogenic diet has been one of the best things I ever did, except for the diuretic response, which causes constipation (I know, I know, TMI!).

But I didn’t go on the ‘keto diet’ for weight loss…

I did it to see how I felt in comparison to eating carbs, which I noticed were making me fatigued and giving me an insulin response, blood sugar wise (my body is prone towards type 2 diabetes, although I stave off symptoms through a healthy diet and all the weight I lost).

I have noticed right away that these carbohydrates are, in just two days of being off the ketogenic diet, making me feel so tired, sleepy, fatigued, brain-foggy-like, and with no energy. I had to lie down and take a nap earlier because I ate a sandwich! I also could not focus without coffee this morning due to eating a ½ banana and a couple strawberries for breakfast. This is not good!

So even though I will add energy-improving and good-brain-functioning KETONE producing foods to my diet through things like extra virgin organic coconut oil, I will not have to remain in ketosis to enjoy those benefits (so they say).

So I’ve learned that carbs are the enemy

At least this is true for me. Carbohydrates really weight me down, mentally, energy-wise, and literally with weight gain. This might be true for you too?

I’m figuring that a low-carb diet is the way to go for me… not very low carb because I do NOT want to be in ketosis due to the bound-up intestinal issues it was causing, despite everything I tried (eating more coconut oil, drinking at least a gallon per day of water, eating more fiber, eating less fiber (especially nuts), adding more chia seeds to my diet, etc.).

But I will keep medium-chain-triglyceride fats like coconut oil (studies are showing it helps prevent Alzheimer’s too!) because I feel better when they are higher in my body rather than my system relying on just glucose for fuel.

I always recommend trying different things to see how your body responds, and what is HEALTHY for you, because everyone’s bodies are different. Your body may respond in an opposite way than mine.

Elimination diets, and finding out what you are allergic to (or not) is also important in personal health.

Anyway, these keto recipes are exactly what fits the bill for me, so I will keep them in my diet. Plus they are delicious! I will also keep *some* carbs in my diet because I believe fruit is good for you (just in small amounts, and with other foods rather than alone).

I think you will enjoy these recipes… the keto buns are especially versatile as bread, and incredibly easy. Believe me, bread is the ONE THING I’ve never been able to master, and these are fantastic, without any kneading or yeast—and they are fast to make.

Then the biscuits and gravy… OMG!

Oh, the fat bombs… and the chia seed pudding, don’t forget the chia seed pudding!!!


Please share your favorite ketogenic recipes below!

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Keto Recipes

These are among my favorite Ketogenic diet (ketosis) recipes!

These recipes are very low carbohydrate foods! I wanted to keep this page simple, so do a lot of explaining why I chose to keep these keto recipes in my diet but still NOT be on the ketogenic diet on my other page here.

Fat bomb (mix n freeze dessert):

2 tbsp peanut butter
1 tbsp cream n oil
1 tsp cocoa
1/4 tsp Allspice
4-5 drops stevia

I mixed and flatten into several rounds on wax paper, fold into a baggie, and freeze. You could add a popsicle stick for ease in eating! (unsure where I found this one along the way, but it’s delish and fast!)


1/2 c parts coconut flour
1/4 c part almond flour
Salt, baking powder, oil
3 eggs
Mix, pat into balls and  bake 400 degrees for 20 mins or until done (if I find the original recipe of where I got this I will provide it later, sorry!)


Cook sausage, add 2 Tbsp arrowroot to grease, stir in coconut milk (or any milk), caraway seeds, sage, pepper flakes (optional), salt and pepper to taste

Chia tapioca pudding:

1/2 c chia
2  cups unsweetened milk
1/2 tsp vanilla
1/2 dropper liquid stevia
dash of salt

Mix well and refrigerate at least 1 hour. Best between 6-8 hrs. Will keep a few days (mine doesn’t last that long!)

Better Chia pudding:

Same ingredients as above, but use full fat coconut cream or coconut milk and 1/3 cup chia seeds. Top with cinnamon before serving (or on top while ‘setting’ in fridge).

Strawberries and Cream Chia Pudding:

Same ingredients as “Better chia pudding” recipe above, except mix in sliced fresh strawberries. I swear this is so yummy–but beware, it is NOT low carb due to the strawberries!


Keto buns – so easy bread!

Here are the ingredients, but I have provided the original link at the bottom because they have tons of pictures and explanations that you should probably see! I made 8 buns with this recipe instead of 10, but as per below they are only 4.3 net carbs each!

Ingredients (makes 10 buns):

Preheat oven 350 degrees F.

Dry ingredients:
Wet ingredients:
  • 6 large egg whites
  • 2 large eggs
  • 2 cups water (boiling or lukewarm depending on the method – see intro)

Mix dry ingredients, add in wet ingredients, blend, form into buns, add seeds on top (press into buns), bake for 45 minutes (or until done in middle and browning on top).

See all the tips and substitutions on the original link below.

Let me know what your favorite keto recipes are below!

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