Hormone Health and Why I Eat FAT!


Hey Friends!

I wanted to share some information with you that has made a huge difference for me!

My guess is that if I have had some of these issues, maybe some of you have too.

  • It’s about getting older.
  • It’s about hormone related issues as we age.
  • It’s about how you can fix it with food!

I began noticing in my late thirties and early forties some unpleasant acne. Mostly in the lower jaw-line and upper back areas.

Another issue that was cropping up over and over…yeast infections. Yeah. I know it’s not a fun topic. Don’t go anywhere. I’m going to tell you some of my tips to get rid of these! For good! This is all about your gut health ladies!

Let’s start with the reason I had some of these issues.

One of the biggest diet mistakes I have made in my lifetime is eating a very Low-Fat to No-Fat diet.

Buying everything low-fat or non fat. From skim milk to bread. It was all low or no fat. I remember thinking, “I can’t have more than 25 grams of fat per day and a 1500 calorie diet.” Okay this is a set up for failure later in life. At least it has been for me. I’ll tell you why.


You’re sex hormones are made when you eat fat. And I’m not talking about donuts and pizza. Im talking about healthy, nutrient dense fats.

What did I change to get my hormones back in sync?

I started eating FATS!

One of my favorites…Grassfed Whole Dairy that is not pasteurized! Milk, cream, yogurt, kefir, and cheese. All raw, grassfed, unpasteurized and nutrient dense! Why Grassfed Raw Dairy?

Because pasteurization kills vital enzymes and vitamins in your dairy products! Unpasteurized milk has Lactase! If you aren’t familiar with lactase, it’s the enzyme responsible for breaking down Lactose. When milk is pasteurized it kills the lactase, and therefore there is nothing left to break down the lactose. Very few of us naturally have lactase in our guts. This is why many of us experience discomfort with dairy. No Lactase…no breakdown of Lactose. Get the picture! Raw Grassfed Dairy has everything needed for it to digest in your system. *Some are highly allergic and/or sensitive to dairy, please use caution when adding dairy into your diet. Usually it is best to begin with fermented raw dairy such as kefir or yogurt.*

Some of you will not be able to access raw dairy products. But it is becoming easier to acquire. My local Kroger carries Raw Grassfed Cheddar Cheese. But! If you can’t get it raw, your next best option to find organic grassfed dairy. It’s full vitamins like A, D, E, K and K2 that are necessary for hormone production.

Other healthy fats we incorporated…

Olive Oil,  Grassfed Butter or Ghee, Coconut Oil(unrefined and virgin-cold pressed), egg yolks, nuts,and pasture raised meats are other food choices that fall under the healthy fats umbrella.

I’m not telling you to eat fat all day long only. We eat a good balance of healthy fats with tons of vegetables, some fruits, and pasture raised or wild caught meats and seafood. But we do have healthy fats with every meal.

Here are some of the simple changes that we made…

I switched out our egg white omelette for delicious nutrient dense pasture raised whole eggs. Yes, we eat the yolks. Usually scrambled with whole milk and grassfed butter.

After changing my perception of what a healthy diet is and beginning to eat these types of foods over the last several months, my acne went away, my yeast infections disappeared, and my skin looked better and more moisturized. I feel better! That’s the biggest win with any dietary change. And the huge bonus is that I have increased muscle and the fat hasn’t made me fat. Hormone regulation when you are in your more mature years comes in two different ways. Medication or Diet. I choose diet every single time. Your body is ever-changing. What seems to work when we are young may not work later in life.

This isn’t just true for us ladies. Men, you need healthy fats too. There are plenty of commercials on TV that let us know men face hormone issues too. Almost weekly I hear about someone discovering they have Low-Testosterone. We have been feed a low-fat/no-fat diet for years. And guys, if you have a female significant other, you have been forced to have non-fat creamer in your coffee, non-fat sour cream on your potato, and skim milk in your cereal. And you’ve eating so much lean chicken breast your going to sprout feathers. So now go on and grab the coconut oil or grassfed butter and cook up a nicely marbled grassfed ribeye. You’re Welcome.

Here are a few things that we have eliminated from our diet.

  • Refined Sugar
  • Gluten, that means all white,wheat, most grain based flour, chips and pasta (we eat white organic rice or rice products from time to time)
  • Processed foods, which include pasteurized dairy, industrial farmed meats, farm raised seafood, and of course most packed foods

Some Important things we have added to our diet.

  • Grassfed meats, pasture raised chicken, wild caught seafood, and raw nuts
  • Grassfed Raw Dairy, including butter! 
  • Whole eggs! No more egg white only stuff!
  • Lots and lots of fresh vegetables and fruits (not everything has to be organic, learn the clean 15 and dirty dozen!)

We have always eaten a lot of vegetables, but again everything was always NO-FAT! Now I toss my vegetables in a little grassfed butter, bacon drippings, or olive oil. This makes me happy as a chef, because Fat carries Flavor!

Your body needs fats! Funny thing…my parents told me this for years. Both were young adults by the1950’s. My Mom was raised on a farm and hated gathering eggs because there were always snakes trying to hang around. My paternal Grandfather spooned a little “bacon grease” over his food at every meal. But they lived what I call “The New Luxury.” They knew where their food came from…because they raised it.

So with that I’m going to go get my milk and cream down at the dairy where I can see the cows eating the grass that’s making my milk. Here’s to hormonal health and no more hormonal acne!

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Reverse Seared Ribeyes!


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The Tactical Kitchen

Fluffy Gluten Free Pancakes


When you are eliminating gluten you run into a few problems.

Looking for a pancake recipe that doesn’t resemble something that was run over by a steam roller becomes a quest. Searching for the Holy Grail might be easier. Now we are talkin’ serious pancake pursuit here.

Can you have Fluffy Sunday Pancakes if you’re Gluten Free? Sir, Yes Sir!


Stop licking the screen!

If you choose this Objective, there are a few consequences.

  • You are going to want them more than once a week
  • There’s going to be some silence while they’re being consumed. You’re Welcome!
  • You may become confused and think they are gluten filled pancakes
  • There could be a stare down at the table when there’s one pancake left. (Cue The Good, The Bad, and The Ugly whistling)

Mission: Breakfast

Objective: Fluffy Gluten Free Pancakes

Yield 10 pancakes

The pursuit of the Fluffy Gluten Free Pancake has been a common goal for all Gluten Free People.

Essential Equipment:

  • Bowl
  • Measuring cups/spoons
  • Whisk
  • Spatula
  • Griddle/Non stick pan


  • 4 eggs, pasture raised, organic, (if possible)
  • 1 cup raw cow’s milk or nut milk, more if your batter is too thick
  • 1 TBSP honey, local and raw
  • 2 tsp vanilla extract
  • ¾ cup coconut flour
  • ½ cup plus 1 TBSP tapioca flour
  • ¾ tsp baking soda
  • ¾ tsp baking powder
  • 2 finger pinch of sea salt
  • Coconut oil, to grease the griddle

Actions on the Objective:

  1. Preheat your griddle to 325-340 degrees…350 degrees has proved to be a little too hot. They burn.
  2. Crack the eggs into a bowl. Whisk.
  3. Add the Milk, honey and vanilla, Whisk.
  4. In a separate bowl add both flours, baking soda, baking, powder, and salt.
  5. Pour the liquid ingredients into the dry ingredients and whisk until combined. Let batter set for 5 minutes
  6. Check the batter to see if it’s too thick. It should be thin enough to slightly spread when dropped from a spoon. Like Pancake Batter. If it’s too thick, thin it out with 1 TBSP of milk at a time. Coconut flour absorbs a lot of liquid. **Don’t get it too thin or your pancakes will not hold together properly and be Mission Impossible to flip.
  7. Oil your griddle.
  8. Using a ¼ cup measuring cup or an ice cream scoop, drop batter onto the griddle. Cook on for about 2-3 minutes. Yeah they take a while.
  9. Flip over carefully. Then cook for another 2-3 minutes. Keep warm on a platter with a tea towel or paper towel so they don’t sweat.

Serve these with some warm Pure Maple Syrup. Don’t go pouring any of that High Fructose, Corn Syrup, Artificial Color and Flavor crap on top of these beautiful Fluffy Grain Free Pancakes.

Top Secret Tactics** Grain free and gluten free pancakes are usually very delicate. When you flip these little beauties, don’t go using all of the strength from those big guns of yours. Take it easy and flip ’em like a steely eyed sniper. 

Look for the pancake batter to be a little thick. That’s what you want!
Add anything you want to the batter. Like Blueberries because they are filled with antioxidants! And coconut because it tastes like a vacation in your mouth.
Layer those fluffy beauties up like you want to take a picture and make it last longer. Why? Because making your food look good makes you feel good.

Get a hot Cup of Joe and enjoy this because you just accomplished the Mission Impossible; Fluffy Gluten Free Pancakes.

Clean Eating and Functional Fitness