Sleep is an early indicator of Health or Dis-Ease

You need it for Energy, Weight loss and Mental Focus. Quality as well as Quantity matter for balanced wellness.

Early Wellness or Warning

Life offers up reasons for occasional sleep loss or sleep excess; some positive, some not. When sleep loss or excess is chronic, your body is letting you know that something is out of balance that requires immediate attention. A SAD (Standard American Diet) full of processed foods and stress pushes sugar levels up, and not enough sleep impacts hormones controlling appetite, mood, sexual function, and mental focus.

When You Don’t Get Enough

Sleep loss is a symptom of high sugar consumption and stress, but chronic sleep loss also adds to elevated sugar levels – creating a vicious cycle.  Chronic sleep loss disrupts your endocrine system and hormone function. Hormones are messengers that control organ and cell functions throughout the body. When sleep is regularly poor, every part of your body pays a price; immune, mood/depression/irritability, fatigued focus, high blood pressure, reduced sexual function, weakened muscles. Over time, this dynamic increases risk of heart attack, diabetes, stroke, and every sugar-stress related disease.

Habits that Impact Sleep

Eating a clean, whole food diet positively impacts your ability to sleep. This act alone goes a lot way to improving hormone function, lowering stress, and setting you up for sleep success.  Paying REGULAR attention to self-care in short intervals every day PLAYS A KEY ROLE. Minimal daily exercise, 10-20 min walk, helps increase the hormone serotonin to boost mood and promote sleep.

Routines that Promote Sleep

Routine and discipline help when it comes to sleep.  Make brain resting instead of brain activating pre-sleep choices; turn off electronics (phone/tv) 1-1/2 hour before sleep, take a bath, meditate, listen to natural sounds (music), drink sleepy time or chamomile tea  at night but avoid drinking fluids close to bedtime, make sure your bed/bedding suits you, and use your natural clock as much as possible.

When Help is Needed

Several natural remedies are available that are non-addictive and, if taken as suggested, tend to pass through the body without side effects. I can help you identify some good choices. I urge my clients to stay away from pharmaceuticals whenever possible as the opposite is usually true of them. If you’re taking prescription sleeping pills though, don’t stop cold turkey.  Work with your physician to help diminish, then straighten out your diet, then reassess.  You may find out you don’t need any help after that.

Here’s a List of 14 Things You Can Do To Get the Deep Sleep You Deserve

  1. Clean, healthy, whole food diet free of processed sugars, added hormones and anti-biotics.
  2. Drink lots of water during the day to keep my system flushed and well hydrated.
  3. Cultivate and maintain a positive attitude.
  4. Regular brain breaks to improve efficient thinking while reducing stress load; about 15 minutes of every hour for optimum performance. Do everything you need to do to reduce stress often, and if necessary with coaching support or professional help.
  5. Eat at least 50% plant-based diet to keep your endocrine system at top performance.
  6. Turn off all electronics 1-1/2 to 2 hours before bedtime. And don’t keep your cell phone next to your bed if you don’t have to.
  7. Drink calming herbal teas at night (Chamomile/SleepyTime), but don’t drink too much in the way of liquids right before bed.
  8. Best not to eat large meals generally. This is especially important to avoid right before bed.
  9. Listen to soothing, quiet music; natural sounds, meditative wind chimes, thunder storms, the ocean.
  10. Take a hot bath with Epson Salts, Lavender bath salts or other pleasing fragrance.
  11. Try Lavendar Oil: Rub 2-3 drops of lavender oil in your cupped palms, then inhale to draw the scent well into your bodymind. Rub some on the feet, temples, wrists to promote calm.
  12. Make sure your bed and bedding suits your needs. Investing in a good bed and bedding is one of your best long-term health expenditures.
  13. Try to sleep and awake naturally, using your natural rhythms rather than an alarm.
  14. Get help to switch to a natural sleep aid instead of pharmaceuticals. I like to use NightKap, available online.  Or work to gradually eliminate prescription pills, clean your diet, follow all of the suggestions above, and reassess your need.
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Do Special Needs Children Benefit From A Mental Health and Nutrition Coach?

little boy lying on the sand

Parent and ChildSpecial needs children experience emotion just as any human.  The experience of those emotions may be intensified or diminished based on individual neurological function.  This can be even more confusing for children with special needs and their caregivers to develop and support a positive mental health.  Working with an experienced mental health and nutrition coach can help identify critical goals, develop a bio-individual self-esteem plan, and support that plan with sound nutrition.

Over the years of coaching special needs children, I’ve seen a wide variety of parenting and developmental approaches to care.  Self-esteem, confidence, and mental health can be neglected in what can be an overwhelming series of necessary therapeutic efforts focused on tying shoes, inter-personal interaction, and memory.  How frustrating it must be for a child to live in a body that struggles to function and communicate with fellow beings.

Without specific intervention, I’ve seen many special needs children struggle with consistently high levels of sadness, anxiety, and even depression.  And, I’ve heard time and again, “It’s just part of her/his condition,” from some parents, psychologists and psychiatrists.  But even if it is “part of being Autistic” (or fill in the condition) – is that a reason not to provide tools to understand and manage fear, panic attacks, obsession, etc.?  And what if diet is making emotional difficulty even worse?

Life can be frightening, sad, even flat and colorless if you’re a person whose neurotransmitters and general brain function is impaired.  I’ve seen many students over the years whose senses AND neurotransmitter responses seem turned way ON or way OFF.  It’s easy for children growing up in these conditions to be confused, scared, and apprehensive about the world around them.  An experienced special needs health coach can work with you to help such a child develop self-esteem and confidence in what they CAN do, feel and express.

Putting together a bio-individual self-esteem plan built on trust and relationship enhances productivity.  For example:

Jay, a young man moderately to more affected with Autism learned to jump rope in a few weeks from a coach who had built trust, self-esteem and relationship with him; the local school had tried for many months attempting the same.  In fact, we had to provide video proof before school officials would believe that Jay could actually jump rope.

What can be accomplished with self-esteem also rests on the diet of the child.  You can’t get as far mentally with a child who is suffering the effects of poor nutrition.  Poor nutrition makes bodily functions gunky and sluggish.  Special needs children need for a diet that supports calm, balance, alertness, focus, and consistent attention.  You’ve seen how “typical” children, with typical neurological function, react to sugar and processed foods.  Imagine then, the impact that these substances have on a child with impaired neurological function.

A 2012 study conducted at UCLA on sugar and the brain, funded by the National Institute of Neurological Disorders and Stroke, found:

“Insulin is important in the body for controlling blood sugar, but it may play a different role in the brain, where insulin appears to disturb memory and learning,” he said. “Our study shows that a high-fructose diet harms the brain as well as the body. This is something new.”

Our ability to calm starts in the gut, where as much as 90% of serotonin is made there (the neurotransmitter responsible for a calming response).  Given that many children diagnosed with Autism also have present, or a history of, digestive “problems”, it’s easy to see the importance of a clean diet geared toward maintaining a healthy tummy.  Serotonin depletion can lead to:

  • Depressed mood
  • Sweet cravings
  • Insomnia or restless sleep
  • Panic attacks
  • Aggressive behavior
  • Feelings of suicide
  • Low serotonin levels have been associated with the following conditions: Fibromyalgia (unexplained muscle pain), TMJ (pain, tension, and grinding associated with your jaw), migraines, irritable bowel syndrome, obesity, or asthma

A good mental health coach with a nutrition background can create a plan, and gradually build a stronger body with greater mental health resilience.  We want these guys operating physically at their highest level to support what is optimal given their circumstance.  Both nutritional and mental health support are needed to achieve this.

A good coach for children with special needs should be able to:

  • Understand the cyclical nature of learning curves for children with special needs, and be able to articulate that to caregivers
  • Practice and teach patience to their client/student, demonstrating a long-term resilience In the face of challenges over time
  • Provide education to caregivers toward the construction of a nutritional plan that takes bio-individuality into account
  • Help the client and caregiver(s) identify mental health needs, refer and be part of a team with a qualified mental health therapist, behavioral and occupational therapist to ensure all the child’s needs are being met
  • Help create and support a self-esteem plan that a child can sustain, and their family and team can support, over time.

Above all, a good mental health/nutrition coach must bring a lot of love to the people they serve.  Love may not heal all, but – in my experience – Love heals the things that are most important in life.  The ability to love and accept self among them.  Let’s work together to ensure children with special needs get the mental and nutritional support they need to feel good in body and mind.

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An Anxious Journey



What would your life be like with more peace, more gratitude, and less stress? 

Not a day goes by that I don’t hear someone, sometimes many someones, talking about fear of social judgment.  Hidden just beneath the surface is often sorrow.

For all of my life, two things have been true; I have appreciated beauty in music, movement, color and art, and I have felt shy and vulnerable.  Yet both of these facts seem hidden from those who know me.

Somehow, I interpreted the difficult experiences of my life as a series of assaults that built one to the next.  This, instead of view each instance as a distinct circumstance that I could observe, respond and learn from.  Rather the thread of highly emotional “traumas” wove themselves into a coat of pain that I wore daily.

This is an area that I have felt a great deal of shame about.  The world requires and rewards resilience, and at least the appearance of strength.  And mental health remains a difficult subject to discuss – even among friends.  I have had to change my LEARNED definition of strength and resilience as a result of my journey through anxiety, depression and mood.

Everyone in this life experiences emotional, and often physical, trauma of one sort and degree or another.  Our experiences in early childhood, our reaction to them at the time, and our family environment/training contribute and color how we express and experience our adulthood.  And, in many respects, I simply wasn’t taught or modelled appropriate, healthy relational expectations, behavior and boundaries.

I would attribute the formation of social anxiety, depression, and bouts of low self-esteem to my interpretation of the following childhood experiences:

  • child sexual assault without follow up discussion or therapy
  • intelligent yet inconsistent and emotionally remote parenting
  • repeated bullying and rejection by peers, and abandonment

I reacted to these as absolute judgment and confirmation that I:

  • was bad,
  • deserved punishment,
  • didn’t have a voice that should be heard,
  • would be judged harshly and often would ultimately be abandoned by anyone I truly cared about.

What’s important here is simply that I wholeheartedly believed all that about myself!! I was too young, and didn’t receive any information that would have helped me to put any of these experiences into a mature perspective.  I could not fathom that there was not the institutional or collective understanding that children don’t just forget early sexual assault (what my mother was told – so we never mentioned it again).  Or that my parents were young people dealing with their own inner struggles.  Or that children are sometimes cruel out of a lack of maturity and development.

What you believe is what you repeat.  We form beliefs at different ages based on available information (modelling, what we are told by authority figures, what we actually experience).  And so, in elementary and middle school, I engaged social aspects of life with a haphazard, uninformed, random, and somewhat fantasized way.  I was hoping for someone to come and save me from a ton of repressed emotional pain I didn’t even understand.  I saw myself as Sleeping Beauty desperately waiting for Prince Charming.

I was never promiscuous in my teens or early twenties, but I was likely seen as needy when I was in a relationship.  I was an easy target for manipulative men who valued sexual gratification, were emotionally remote, and provided little emotional investment.  I was used to the role of victim, didn’t have the tools to understand men in any other capacity, and had no frame of reference to see outside the box I created for myself.

I also believed for a long time that if I were good enough, everything would be fine.  I had to be good enough not to be judged harshly.

In situations where I felt stressed, I would expect that something really bad would happen and that I deserved it.  Ultimately, these feelings lead me to some very dark places in my mind, and two major anxiety/self-esteem crisis.  During the worst of these times, I isolated myself and experienced extreme fear of people to the point where I could barely leave the house.

My mind was the only place those feelings and reactions existed, but they had a significant negative impact on my emotional body. Once I accepted that, I determined that my view was severely off kilter with reality.  I figured out that I ALSO MATTERED.  Most people were too busy dealing with their own problems to become overly concerned with others.  If they did judge, that also said more about them than about me.

Patterns. Coming to conscious understanding of my patterns was the most important journey of my life. Walking that path with a couple of experienced coaches has given me the tools necessary to rebuild, re-trust, rebalance with the assistance of natural supplements, and reorient my approach to LIFE.  To Find Me Within.

I am here to serve your beautiful mind goals.  My long experience as a coach, combined with the knowledge I gained in my own process, makes me more qualified to help you FIND YOU WITHIN.  I have helped others optimize performance, overcome significant mental blocks and challenges, heal, and move forward more confidently.

When you are ready, call.  I will listen, non-judgmentally.  I will be there for you as you gain understanding and confidence to address these issues on your own.  Then you will be your own self-health advocate as a result of Finding You Within.

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Diabetes – My Story

Jean MorrisonWhat would your life look like without Diabetes?  I had no idea how to answer the question when I started.  Now, I have no intention of going back.

Several years ago a doctor told me that I’d die in three months if I didn’t get on 5 medications right away.  The diagnosis: Type 2 Diabetes with an A1C of almost 9.  Instead, I tried a natural approach, lost 85 pounds and all signs of the dis-ease.  It wasn’t easy, but it was simple.

It took me a lifetime of eating processed foods, genetics, and some misfortune to get to that place.  I was a 205 lb 4th degree black belt on a 5’2″ frame.  I had carried extra weight for some time, but extended exposure to black toxic mold that went misdiagnosed for about 1-1/2 years kept me chronically ill and unable to work much less exercise.  I ballooned up quick.  I had a family history of diabetes; paternal grandmother had a leg amputation and ultimately died of addiction to sugar in the form of See’s Candies.  Really!   People would clean her house out of the stuff and they would magically reappear.  I think she had them on speed dial.

I went to the doctor’s office for a blood panel as part of committing to working with a health coach on a weight loss program.  Dr. Rutledge is a D.O. with a natural preferred approach.

The moment of the diagnosis was terrifying.  I sat alone with the Kaiser doctor, fighting back tears.  He was adamant that I get on the medications that day.  When I asked about alternatives, he insisted that medications must be part of any workable approach if I didn’t want to die in short order.  I felt the walls closing in.  Rather than fight with him anymore, I took the prescriptions andwalked right out of the hospital and to my car.

Tears now streaming down my face, I called Dr. Rutledge for support.  I felt relieved when he told me I had options.  His next statement broke the moment completely, allowing me to refocus.  He said, “You don’t have diabetes, your doctor has diabetes.”  I laughed and regained my composure.  My full commitment to my own health was sealed right then and there.

Before and AfterI started Dr. R’s Better Than Lipo program, a high protein, low carb detox.  I eliminated all grain, sugar and dairy during the weight loss phase.  After a few weeks, I didn’t miss the sugar at all.  I had not been a big dairy person prior to the plan, and wasn’t finding it that hard to be without pasta.  I began cooking my own clean meals, and learned about hidden sugars in processed foods.  I tested my blood sugar every morning and throughout the day in the beginning, then just in the morning as time went on.  I started reading labels and scouring the internet for information.  Soon enough I started feeling like my own health advocate.  I lost 85 pounds.

One year later, I went back to Kaiser for follow up testing.  In addition to the weight loss, my A1C was 5.6, my morning blood sugar was below 100, and my cholesterol and other levels were all NORMAL.  That Kaiser doctor still wanted to put me on medication as a precautionary measure, even after telling me that he had only seen 3 people in his entire practice do what I had done.  Being cheeky, I said, “I wonder how many more you would have seen had they been encouraged to take a natural approach.”  He was NOT thrilled or amused.  We fired each other on the spot.

I have since gained a little weight back occasionally.  But I maintain the healthy diet I learned as a rule to this day and no longer struggle with diabetes.

Bottom Line:  Diabetes is manageable, indeed it’s my opinion that it’s downright curable, with commitment and the right health regimen.  My own experience aside, I’ve talked to several natural practitioners who have worked with both Type 1 and Type 2 clients.  It’s not the same exact plan that works for each individual.  Some do well on the type of plan I was on.  Others who are taking insulin or are Type 1 for instance, may need something like an extended liquid diet, like Dr. Leonard Mehlmauer’s Great Liquid Diet.  But it’s doable with commitment.

It starts with a single step.  Don’t be afraid.

Transition to Health_edited-3

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Compulsive Eating – a Basic Primer

First, if you are a compulsive eater and overweight, I want you to know that deep and long-term transformation is possible.  Other’s have broken free of these eating patterns, so there IS a chance for you to do the same.  The key is to find the right kind of assistance, delivered with consistent love and care (including accountability), that leads to new long lasting habits.

Three things you should know about Compulsive eating:

Compulsive eating has both physical and emotional origins.  It’s a symptom, not the primary “problem”, when it comes to your health.  But any strategy to address compulsive eating must address both to be effective.

Your brain knows the difference between chemical, non-nutritious and nutritious foods; setting up physical cravings for more when you eat food that doesn’t count as nutritious.

Emotional eating to soothe or comfort self usually tends toward non-nutritious foods, setting up regular or cyclical cravings.

What to do about compulsive eating then?

Sometimes the reason for emotional eating is buried so deep you’re no longer consciously aware of it.  And, simply identifying where the cravings come from won’t stop compulsive eating if your diet – by itself – is setting up physical cravings too.

The solution?  People who have eaten compulsively, like myself, have developed some coping mechanisms based on identified emotional triggers.  I’ve listed those below.  But the real answer does require learning to eat nutritiously AND getting a handle on the emotional triggers.  Nothing worked for me until I found someone who provided me with the means to learning to do both – FOR MYSELF – until I could do it myself.

A few Compulsive Eating Tips:

  1. Know the difference between when you’re eating for hunger, or eating to soothe.
  2. Develop non-food tools for dealing with cravings that come from a desire to comfort or soothe; try Susan Albers book, 50 Ways to Soothe Without Food
  3. Eat publicly, not secretly.
  4. Eat in a calm environment, without a lot of distractions (tv, radio, anxiety producing conversations, driving).
  5. Eat only what your body wants (if you don’t know ask me what this means).


All bodies need food.  Food that really sustains the body tends NOT to be overeaten.  The body actually sends a message to the brain that you have eaten enough.  One secret to eating well is to know what food your body identifies as nutritious – and eat THAT food, adding other items as rare accessories.  Eating “clean” food feels great and is highly enjoyable.  Joy is found in that.

I didn’t make these changes for myself until I faced significant long-term health consequences; heart disease, diabetes, kidney failure.  I was only willing to make those changes when a doctor told me I was going to die within 3 months if I didn’t get on 5 medications immediately.  I chose a natural path and developed long lasting habits that shall help me live healthier for the rest of my life.

As one compulsive eating guru states, “It takes great effort to be effortless at anything.”  Addressing compulsive eating is a worthwhile journey that can save, and add years to, your life.  You ARE worth it.  Aren’t you?

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Bake Yourself Healthy with SweetyHi

dr rutledge SweetyHi 1 600x600Raise your hand if the idea that leading a clean, wholesome life with NO sugar and baked goods fills you with anxiety.  If you are diabetic, have chronic heart disease, seeking to detox for health and longevity, or just looking to eat as healthy as you can, dealing with the sweetness factor can be a real challenge.  It’s difficult to imagine a healthy detox plan that might include an occasional biscuit or muffin; the definition of baked anything requiring fat, grains and SUGAR!  Sugar-free birthdays and holidays  . . . . . bleak indeed!  Thankfully, there is a great tasting, non-sugar, completely health positive solution in SweetyHi.

Finding SweetyHi is only half the battle.  Great taste, but how does one bake with it? SweetyHi ticks all the good health boxes; non-GMO – check, zero Glycemic – check, plant based instead of fructose based – check.  It’s easy to enjoy it on strawberries and grapefruit.  But baking?  How can you turn tasty cake and bread recipes healthy without becoming a master chef?  After all, SweetyHi is 200 times sweeter than sugar.  What does that mean in terms of replacing sugar in recipes?  And, would that throw off the delicate chemistry needed to produce the right moisture balance in breads?

SweetyHi is completely stable in high temperature, making it suitable for baking.  That said, here are 10 Tips for Baking Healthy with SweetyHi.

  1. IDENTIFY ALL FORMS OF SUGAR. Look over your favorite recipe, and identify all sugars.  You’ll replace these with SweetyHi using the next tip.

Typical forms of sugar in traditional recipes include:

  • Granulated sugar (white table sugar); used in almost all standard baking recipes. This is super refined, and more addictive than cocaine.  Replacing this sugar in your recipe is the most important thing you can do to help your body detox.
  • Caster, or Superfine, Sugar: dissolves faster, frequently used in whipped cream and meringue. SweetyHi is both super and fine already.
  • Confectioner’s, or Powdered, Sugar; in many icings and frostings, or as a dusting sugar. SweetyHi is also powdery, and can be easily incorporated into icings, frostings and used for dusting.
  • Brown Sugar; refined white table sugar with molasses added. As such, it is NOT a healthier option.  Brown sugar is used to produce a light or darker brown color, and a deeper flavor profile.  Chocolate chip cookies usually use a combination of white and brown sugar to achieve its texture and flavor.  Look for how to make healthier chocolate chip cookies later in Tip #4.
  • Decorative Sugar; course white or clear sugar used to decorate cookies, pies, muffins or cake tops. This category includes Turbinado or Demerara, popular in British baking.
  • Honey; an all-natural product from flower nectar produced by honey bees, it is thicker and sweety than sugar. Honey is all-natural sugar comprised of glucose and fructose, so still a sugar.  It’s about 1-1/4 times sweeter than sugar, and can radically change the flavor of your recipe.
  • Molasses; a sugar by-product – meaning it’s what is left after the sugar refining process is complete. It has a very distinct and bitter flavor, and contains no sucrose.  It can be used sparingly for flavor in a healthier diet.
  • Corn Syrup; a sugar syrup derived by processing starch from corn using an enzymatic process. Just because it’s derived from corn does not mean it’s good for you.  It’s just as harmful as table sugar, and just as addictive, if it’s a regular part of your diet.
  1. REPLACE REFINED SUGAR WITH SWEETYHI. Use 1/3 to 1/2 tsp of SweetyHi for every 1 cup of sugar.
  3. USE MEASURING SPOONS AND CUPS. Baking is a science. There are great tips here, but – depending on the type of flour you decide to use – you may need to dig further, or experiment, to get to the desired texture for a traditional recipe.
  4. CONSIDER WHETHER OR NOT TO ADD SMALL AMOUNTS OF HEALTHIER SUGARS FOR SPECIFIC TASTE OR TEXTURE. No way around it, sugar is sugar.  Many recipes call for more than refined white table sugar to achieve the desired taste.  These forms of sugar are again – still sugar – but might be used in small amounts for taste or texture:
  • Brown Rice Syrup
  • Coconut Palm Sugar
  • Dates
  • Fruit
  • Maple Syrup
  • Molasses
  • Palm Sugar
  1. CONSIDER HEALTHIER GRAIN OPTIONS TOO. Using a highly recommended nut flour, like blanched almond flour, instead of processed wheat flour or wheat flour makes for much better health.  Why?  Wheat grains and wheat flours are generally highly processed, are not as well tolerated in the body, and contain the protein in gluten that some are sensitive or allergic to.

Not all alternative flours are alike, and cannot generally be substituted one-for-one in a recipe.  For instance, coconut flour requires a lot of eggs to bind it, and soaks up a lot of extra liquid.  Buckwheat, quinoa and amaranth flours are all heavier flours with strong, distinct flavors so it’s frequently better to mix them with other lighter flours to gain their protein benefits while avoiding overpowering the taste buds.  Again,

  1. DAIRY FREE OPTIONS. If you’re lactose intolerant, or avoid dairy for other dietary reasons, try using olive or coconut oil instead of butter.  Coconut milk or unsweetened nut seek milk (especially if you make it yourself) is a great replacement for cow’s milk.
  2. BALANCE FLAVOR BY USING A LITTLE VANILLA, OR EXTRA VANILLA. This is especially recommended if you decide to you an alternative flour with a stronger flavor.  Warning though: use fresh vanilla beans instead of store bought vanilla flavoring.  Scrap vanilla beans into a warm liquid you’ll be using in your recipe. Vanilla flavoring generally contains alcohol (more sugar).
  3. REMOVE BAKED GOODS FROM PAN IMMEDIATELY. Avoid soggy baked goods by taking them out of the baking pan right away.
  4. DON’T BE AFRAID TO EXPERIMENT AND ADJUST TO YOUR TASTE.   And, add spices, like cinnamon that naturally lowers blood sugar, or herbs that heal – like rosemary.

Sure, the absolute best way to eliminate toxins is to never eat sugar, and always behave in ways that reduce stress; sleep, commune with nature, and exercise daily.  But human beings need balance to live a healthy life.  What that balance looks like is unique to each individual.  One person’s food is another person’s poison.  If you feel you need regular sweetness in your life in order to maintain balance, SweetyHi is for you.  If you have already eliminated all or most processed foods from your daily diet, you are well on your way to detoxifying your body.  In that case, SweetyHi is like icing on your healthy body cake.

Whether you eliminate sugar completely, or just table sugar and processed foods, SweetyHi will allow you to feel good about your choices whenever you decide to bake. And now you have the knowhow to bake your way healthy as well.

Cinnamon Apple Recipe - Back

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