🍪 Keto Chocolate Chip Crunch Cookies

Uncategorizedon May 22, 2017Leave a Comment

2211624023_7a2f9edcfc_t🍪 Keto Chocolate Chip Crunch cookies?! Can this even be possible?

Keto life gets easier and easier every day. Who is making these tonight for the Super Bowl?!

  • ~ Keto Chocolate Chip Crunch Cookies ~
    1/4 cup Butter (softened-grass fed))
    2 cups Almond Flour
    1 tbsp. Vanilla Extract
    1/4 tsp. Almond Extract
    1/4 tsp. Salt
    1/4 tsp. Baking Soda
    1 Large Egg
    1/2 cup Dark Chocolate Chips (Enjoy GF, FD, Soy FREE)
  • This Is How I Made Them:
    Preheat the oven to 350F
  • In a food processor or with a hand held electric mixer, mix flour, salt and baking soda. Add the butter and pulse or mix into the dry ingredients. Add the egg, vanilla and almond extract.
  • Stir in chocolate chips by hand.
  • With a tablespoon, ball dough and flatten with your hand. Space the dough out evenly on a cookie sheet and bake for 9-11 minutes
  • Let cool before serving. Enjoy!!

Are Energy Drinks Unsafe?

Healthy Living, Uncategorizedon May 20, 2017Leave a Comment

Do you or your children drink energy drinks such as Red Bull, Monster or Powerade? Have you ever read the label on these drinks?

I think that everything you put  in your body or your child’s body should be considered for its nutritional value.  Empty calories are definitely one of the reasons that America is the most overweight society in the world. What I mean by empty calories is, food sor drinks that we consume which have very little nutritional benefit per calorie.

Energy drinks, though they do give you a burst of energy, are full of caffeine and sugar. One energy drink may have as much as 6 times the caffeine as a similar sized soda. Caffeine raises heart rate, and if consumed in high quantities, a person with heart problems could die from altered heart rhythm.

Some of the symptoms caused by energy drinks are:
• Heart Rate Acceleration or Irregular Beat
• Dehydration (caused by the diuretic effects of caffeine and excessive sweating)
• Stomach Problems
• Fatigue
• Insomnia
• High Blood Pressure
• Weight Gain
• Irritability

Energy drinks were not designed to quench your thirst. They do not hydrate the body, in fact, they cause dehydration through excess sweat production and frequent urination. This can cause an imbalance in electrolytes, which are what help your heart function properly. Caffeine can also cause heart burn.
Many people find that when they use energy drinks they have a boost of energy, but then they feel tired later, which causes them to drink more energy drinks. If you consume high doses of caffeine in the afternoon, it can disrupt normal sleep patterns and cause you to feel less rested in the morning. Which leads to weight gain, and irritability. Some things never change. Remember the Dr. Pepper sign is 10, 2 & 4, denoting the time of day you should consume it to cure the craving.
Consumption of sugar is linked to a low functioning immune system, ADD, ADHD, Fibromyalgia and many other physical ailments including Candida overgrowth. Reducing daily intake of sugar is recommended for all ages.
The natural approach to eliminating these drinks from your diet would be:

• Get enough sleep ( most people need 7-8 hours a night to feel rested)
• Get daily exercise – 20 minutes of walking at a fast pace
• Eat more nutritious foods – get the best out of the calories you consume
• Take a multi vitamin with B-Complex ( B vitamins help the body process glucose and turn it into energy)

Using chemicals to alter your body function is never recommended to maintain a healthy lifestyle. Doctors are still learning what high amounts of caffeine can do to a growing child. Parents should definitely limit intake of caffeine in children.

Every living person, big or small should drink 1/2 ounce of water per body pound.  For more information on the benefits if water please click the on the 10 Commandments of Water.


In good health,

Dr Heather

Alternative Medicine for Back Pain

Healthy Livingon May 18, 2017Leave a Comment

As surgery rates soar for chronic back pain sufferers, holistic approaches offer hope.
We all know the phrase “Oh my aching back “ and “What a pain in the neck.” They have been round for years, they have been ingrained as lighthearted cliches.But the increasing number of American whose chronic spinal problems cause then to lose sleep, miss work, miss or stop a work out or sacrifice their favorite sport or hobbies.
Studies show that as many as two-thirds of adults will suffer chronic or recurring back pain at some pint, making it second only to the common cold as the most reason to visit a doctor.Back pain accounts for a staggering $75 billion annually in medical expenses, lost productivity and disability claims and constitute the No. 1 reason for inactivity in people under the age of 45.
Those looking beyond conventional medicine for solutions to their back pain typically make the chiropractor, acupuncturist or message therapist their first stop. All three approaches have been shown in clinical trial to be effective than placebo- and sometimes superior to medical intervention and anti-inflammatory drugs.
Back to the Basic for Chronic Back pain:

  • Stand comfortably– one foot slightly in front of the other and knees slightly bent
  • Sit up straight
  • Use an exercise ball as a chair part of the day- Sitting less sedentary forces the body maintain its core strength.
  • Sleep smart- sleeping on your back puts too much pressure on your back muscles. Try using a pillow under your knees or sleeping on your side.
  • Proper lifting and bending– Lift from the hips, not the waist and with your legs, not your back.
  • Keep you weight under control- As few as 10 extra pounds can put unnecessary strain on the joints and muscles.
  • Exercise– Back friendly exercise like yoga promote hip flexibility and spine stability. Pilates promotes core strengthening.
  • Wear supportive shoes– If your feet aren’t healthy, it transfers to your knees, hips and back. Skip the heels!
  • Quit smoking-Nicotine restricts the flow of blood to the disc that cushion your vertebrae.

A number of alternative treatments are available that may help ease symptoms of back pain. Always discuss the benefits and risks with your family doctor before starting any new alternative therapy.
Herbal treatments:

Some herbal supplements with anti-inflammatory properties may ease back pain. Although more research is needed to reliably determine their safety and efficacy, some studies suggest that the following herbs may be helpful:

  • Willow bark (Salix alba), taken orally
  • Devil’s claw (Harpagophytum procumbens), taken orally
  • Capsicum (Capsicum frutescens), applied as a topical plaster

Hands-on therapies:
Chiropractic care. Back pain is one of the most common reasons that people see a chiropractor. If you’re considering chiropractic care, talk to your doctor about the most appropriate specialist for your type of problem. In addition to chiropractors, many osteopathic doctors and some physical therapists have t. By manipulating the vertebrae manually to prompt movement in stiff joints, chiropractors aim to restore mobility to the spine.
Acupuncture. Some people with low back pain report that acupuncture helps relieve their symptoms. The National Institutes of Health has found that acupuncture can be an effective treatment for some types of chronic pain. In acupuncture, the practitioner inserts sterilized stainless steel needles into the skin at specific points on the body.
Massage. If your back pain is caused by tense or overworked muscles, massage therapy may help loosen knotted muscles and promote relaxation.

Mind-body techniques:

  • Cognitive behavioral therapy. Chronic back pain is commonly associated with emotional stress and mental health conditions, such as depression. In cognitive behavioral therapy, you learn to identify and change negative thought patterns that have a damaging impact on your mental and physical health. Research has found that this type of therapy may significantly relieve chronic low back pain.
  • Progressive relaxation. This relaxation technique involves systematically tensing and relaxing different muscle groups in your body. Progressive muscle relaxation boosts your ability to recognize and counteract muscle tension as soon as it starts. Evidence suggests this technique helps ease back pain.

In addition, a type of yoga called Viniyoga — which emphasizes both postures and breathing exercises — may help ease back pain and reduce the need for pain medications.

Listen to your HEART!

Healthy Livingon May 18, 2017Leave a Comment


Did you know that a good belly laugh can send 20% more blood flowing through your entire body? One study found that when people watched a funny movie, their blood flow increased by 20%. When you laugh, the lining of your blood vessel walls relax and expand.

Spring into Good Health! Keto N8-8 WEEK Transformation!

Ketones & KetoOS, wellness workshopson May 6, 2017Leave a Comment

springSpring into Good Health!

Get your 8 WEEK Challenge Packs Today!  8 Weeks to Better!

WOW…. I can not believe how fast the news is of low carb/high fat-keto lifestyle is disrupting the nutrition conversation.  I have personally be on a NO SUGAR campaign for the last  several year. All carbs and sugars use insulin to break down into glucose. We can use glucose for fuel and what us do not use, we simply store for another day.


There is 1 DAY left to JOIN us in our KETO N8 -8week Transformation:

  • 8 Week of Food Guide– detail food plan, easy delicious recipes plus restaurants Hacks.
  • Community Access– Tap into like-minded Pruvers that will provide you with support.
  • 8 Week Movement Guide
  • Specialized Coaching individualized and personalized  for your health goals
  • Video and Resources Access– You Tube videos from professional health care professional
  • Incentives
  • Specific Supplementation– exogenous ketones and KetoKreme\Personalized plan

Join us- WWW.DrHeather.Keton8.com  End May 7th 11:59PMcst

Please email drheather@cardinwellness.com with any quesrtions!

I will be adding lots of good tip to be success on your journey towards better health!