Rhonda’s Recipe Roundup – Lemon Garlic Shrimp

As Benjamin Buford ‘Bubba’ Blue said, “Anyway, like I was sayin’, shrimp is the fruit of the sea. You can barbecue it, boil it, broil it, bake it, saute it…..” Great advice, however we have our favorite Lemon Garlic Shrimp Recipe that you can have ready in a snap.

Don’t be “shellfish”, share this with your family and friends.


Lemon Garlic Shrimp

Prep Time 5 mins

Cook Time 10 mins

Total Time 15 mins


Stage: 2-3 and Beyond

Servings: 1

Calories: 58



  • 20 medium Shrimp
  • 3 tbsp. Chicken Broth
  • 1 clove Garlic minced
  • Garlic Powder
  • Lemon Pepper
  • Pink Salt
  • 1 Lemon juiced



  1. Sauté shrimp in enough chicken broth to cover the bottom of the pan
  2. Add 1 clove fresh garlic, minced
  3. Sprinkle lightly with garlic powder, lemon pepper seasoning and pink salt
  4. When chicken broth is almost boiled out and shrimp is cooked until pink, add the juice of 1 lemon until heated


Recipe Notes

  • Be sure the lemon pepper and chicken broth don’t have any sugar or oils added to them

6 Natural Solutions for Hot Flashes

6 Natural Solutions for Hot Flashes

Is there anything more frustrating than hot flashes? You’re going about your day, feeling good, looking great, when all of a sudden—bam—that familiar rush of heat takes over. Your face and neck flush, your armpits start leaking, and you look like you’ve just been caught in the world’s most embarrassing lie.

Chase that with the inevitable chills that follow, and somehow that good day has been derailed. Here you are, left trying to regain your composure—and wondering how to stop this from ever happening again.

The bad news is that some 80 percent of women will experience hot flashes and/or night sweats during the transition through menopause. The good news is that there are several proven, natural methods to reduce or even eliminate them.

1.  Keep your weight in check

Our understanding of weight and hot flashes has evolved over the past few decades. Years ago, it was believed that carrying extra body fat—which increases estrogen production—could in fact protect against hot flashes.

But recent research has turned that idea on its head. One large study found that women who lost 10 pounds or 10 percent of their body weight during menopause were significantly more likely to completely eliminate their hot flashes.

If you are struggling with hot flashes and you could stand to lose a few, we can help. Our Body N Balance program is a reliable way to reset your metabolism, regain your health, and lose weight—for good.

2. Purge your personal care

The skin is the human body’s largest organ. What we put onto it has an effect on what happens inside it. Yet the average woman uses about a dozen skin products daily—with a total of 150 different ingredients.

Many of those chemicals are what’s known as endocrine disruptors, meaning they mess with our hormones. And that’s bad news when it comes to hot flashes, which occur as a result of imbalanced hormones.

So what specifically do you need to cut from your toiletry bag? The Environmental Working Group (EWG) developed a list of the Dirty Dozen Endocrine Disruptors to help sort that out. And their Skin Deep database is a wonderful resource for finding cosmetics and skin care products that won’t mess with your hormones.

3. Clean up your house, while you’re at it

No, we’re not talking about dusting your baseboards. We’re talking about getting rid of those endocrine disruptors. They’re in your cleaning products and cookware too. The EWG’s Healthy Home Guide will help you choose hormone-safe products for your home.

Here are a few quick tips, to get you started:

  • Use glass food containers instead of plastics, since those contain phthalates.
  • Ditch the plastic wrap (phthalates again) in favor of aluminum foil—or get crafty and make some reusable fabric covers.
  • Use a vacuum cleaner with a HEPA filter to reduce the amount of toxin-laden dust in your home.
  • Don’t use non-stick pans, which contain the hormone-disrupting perfluorinated chemicals (PFCs).
  • Avoid stain- and water-resistant coatings on fabrics and furniture for the same reason.
  • Search EWG’s cleaning products database before picking a household cleaner.

4. Tame your tap water

Hydration is essential, but the way you hydrate matters. And sadly, municipal tap water poses so many risks that it’s impossible to consider it a healthy choice.

First, tap water is well-known for having hormone-disrupting chemicals. In fact, four of the EWG’s dirty dozen list—atrazine, perchlorate, lead, and arsenic—are common in municipal drinking water.

Second, tap water itself contains hormones. Part of the reason is that women’s birth control hormones come out in the urine and end up back in the water supply. Another, larger source of estrogen in the water from agriculture waste.

So what can you do? Drinking bottled water is hardly a sustainable solution (plus, plastic containers have their own set of hormone-disrupting problems).

Instead, I recommend investing in a whole-home water filtration and reverse osmosis system. The one I use is from Water Revolution, but you can find information on other filters to fit your budget at EWG’s Tap Water Database.

5. Protect your liver

When your liver is functioning well, it can help protect your hormone health—and prevent hot flashes—by eliminating the excess estrogens you’re exposed to in this toxic world. Unfortunately, most people’s livers are not operating at full capacity.

I recommend doing a liver cleanse regularly. Contact us to ask about our 25-day program that will support you as you support your liver to do its important work.

6. Get your hormones balanced

A tailored approach to hormone balancing—as with bioidentical hormone replacement pellets—is one of the best ways out there to get your hormones, and your hot flashes, in check. Our hormone health experts can help determine exactly how your hormones are imbalanced and develop a treatment plan to get you back to your ideal levels.

If you’re fed up with hot flashes, don’t despair. There are plenty of natural ways to help them—all without the risks of pharmaceutical hormone replacement drugs. Contact us today to find out how we can help.

Rhonda’s Recipe Roundup – Easy Vanilla Pudding

You don’t have to be another brick in the wall. Stop pudding up with lackluster dessert recipes by making this Easy Vanilla Pudding Recipe. If anyone has any complaints (and they won’t) Say, hey! neighbor leave my easy vanilla pudding recipe alone! 

Prep Time 10 mins

Total Time 10 mins

Stage: 2-3 and Beyond
Servings: 4
Calories: 45

• 1 cup Cottage Cheese, lowfat, organic
• SweetLeaf Vanilla Crème Stevia, to taste, approximately 20 drops

1. Place all ingredients in a mini-food processor or magic bullet
2. Process until smooth and creamy

Recipe Notes
• This can be used in place of ice cream or whip cream
• Cottage Cheese can be a cautionary item for some people

Wow! Check out Tim’s Before and After Pics! He’s down 45 pounds!!


Tim is our Body N Balance Client Success story for the month of September…..check out his amazing transformation he shared with us!


Please share these inspirational stories of health and/or weight loss transformation with family, friends and co-workers that are struggling with their health and weight or that just want to feel like themselves again so they can see what is possible in such a short period of time!!


We’ll be sharing at least one inspirational story each month.  Thank you and we sincerely appreciate YOU!



BNB Question: “Tim, how has your health and life changed since starting the Body N Balance System in July of this year?”


Tim:  ” Before the Body N Balance plan my blood pressure was sky high at 167/96 on day one.  This morning it was 122/65.    My oxygen saturation was 93% when I began and it’s 98-99%  every day, and I used to be a smoker!

My Dr. wanted me to start BP drugs immediately.  I denied his request because I believe the body is intelligent, self-regulating and self-healing.  Why take a bunch of drugs when the answer and solution to the problem is so much easier and cause oriented?  It wasn’t a mystery to me why my cholesterol and blood pressure were high!

I was also pushing a pre diabetic state which, presumably, has been reversed.

Before the Body N Balance plan my knees, feet and hips hurt every day, I would have to grab things to assist me if I was on the floor for whatever reason.  I can now stand up without any problems…..and my knees, hips and feet are pain free!!  I can even run up and down the stairs without pain and without getting winded! And added bonus is that I can now sit Indian style on the floor and play with my dog and then just stand up!

Before Body N Balance I would only get about 5-6 hours of very interrupted sleep per night…..After Body N Balance I now get 7-8 hours of solid sleep.  I wake up early and am completely refreshed and ready to go!   Additionally, when I wake up the bed is hardly messed up which makes making the bed much easier now!  Haha!!

It is a tough go at times but my advice to anyone doing this life changing Body N Balance plan is: Just follow the plan EXACTLY, AND DON’T WAIVER!  Remember, you didn’t get in the shape you’re in overnight, but in my experience with the Body N Balance plan you can quite possibly reverse and repair your body in as little as 50 days and things only get better after.


Also, I have become so much more conscious of what I choose to eat and buy at the grocery store…..what has amazed me since I have now choose to ‘eat to live versus live to eat’ is how 95% of the ‘food’ in a grocery store has added sugar, bad fats or weird chemicals in them! I am now aware of the added sugars, stabilizers, and OH MY GOD, the BAD FATS!!  It’s alarming to say the least!


I can say that I now understand how to choose real foods and the importance eating real food……anyway I’ve probably got a book in me but perhaps I should cut it short haha.

The short version is, The Body N Balance System Works!!  Follow it exactly and you will learn and succeed”
– Tim Granger

Rhonda’s Recipe Roundup – Coconut Oil Chocolate

If you want to view paradise, simply look around and prepare this Coconut Oil Chocolate recipe. All of us have so little to do and so much time, strike that reverse it. This recipe will take you no time at all! It’s not an everlasting gobstopper, but we promise you will love it. 

Prep Time 10 mins

Cook Time 15 mins

Total Time 10 mins

Stage: 4 and Beyond
Servings: 1
Calories: 130

• 1 tbsp Coconut Oil
• 1 tbsp unsweetened Cocoa Powder
• Stevia
• Stevia drops to taste, start with 8 drops and then adjust
• Try flavored Stevia like Chocolate, Vanilla, English Toffee, Hazelnut
• Salt, Raisins (cautionary), Nuts (cautionary), Shredded Coconut, etc.

1. Melt coconut oil in saucepan or microwave
2. Mix coconut oil and cocoa together
3. Add Stevia
4. Add any desired add-ins
5. Pour mixture into small container of any kind
6. Freeze until solid, 5-10 minutes
7. Store in freezer or refrigerator

Rhonda’s Recipe Roundup – Caramel Apple Dip

You will be the apple of everyone’s eye with this Caramel Apple Dip.  Make this recipe the core of your late summer/fall entertaining or just for fun night with the family. We guarantee you will get tons of apple-ause.

Prep Time 10 mins Total Time 10 mins
Stage: 4 and Beyond
Servings: 4
Calories: 74
• 1 cup Plain Greek Yogurt
• 1 tbsp Almond Butter
• 8-12 Drops Vanilla Crème Stevia (or English Toffee Stevia or combination)
• Pink Salt to taste
• Apple, sliced or diced
1. Combine all ingredients
2. Serve with sliced apple
• Yogurt and Almond Butter are cautionary items
• Do not exceed your daily allotment of fruit



Rhonda’s Recipe Roundup – Herbed Green Beans




Herbed Green Beans

Prep Time 10 mins

Cook Time 10 Mins

Total Time 20 mins


  • 1 lb Fresh Green Beans cleaned and chopped into bite size pieces
  • ½ cup Vegetable Broth
  • ¼ cup Celery diced
  • ¼ cup Onion diced
  • 1 Clove Garlic minced
  • ½ tsp dried Rosemary
  • ½ tsp dried Basil
  • ½ tsp Pink Salt


  1. In a skillet on medium heat, add celery, onion, and garlic
  2. Sauté for 2 minutes
  3. Add green beans and cook for an additional 5 minutes
  4. Add dried basil and rosemary by crushing between fingers and sprinkling over mixture, then add the pink salt
  5. Cook for 1-2 minutes then serve


  • In Stage 4 and Beyond, you may replace the Vegetable Broth with 2 tbsp of Olive Oil

9 Weight Loss Myths That Are Sabotaging Your Fitness Goals

9 Weight Loss Myths That Are Sabotaging Your Fitness Goals

By Todd Cadwell, DC


When it comes to getting healthy and losing weight, people have a lot of misconceptions. Which makes sense, given how much misinformation is out there from fad weight loss plans and so called “fitness gurus.” 

Even our mainstream medical establishment and our government—with its mixed up food pyramids and inadequate nutrient intake requirements—can’t get it right. 

Sadly, this misinformation has caused immense suffering among people who desperately want to improve their health but are stymied by terrible advice. 

If you’ve been struggling to lose weight, ask yourself: Have you bought into any of these 9 myths? If so, it’s no wonder you’re stuck. You’ve been following advice that is destined to keep you from losing weight. 

Myth #1: You have to exercise to lose weight

So many people with weight struggles exercise religiously, and still the scale doesn’t budge. They hit the gym for hours a day, hire personal trainers, and do everything the Internet and their doctors tell them to do, but they can’t seem to lose a pound.  

If you’ve been exercising and not getting results, I have news for you. The exercise may actually be causing your weight troubles. 

How? By increasing the stress hormone cortisol, which can cause you to hang onto fat. 

Now I’m not saying that exercise isn’t important for fitness and weight loss. It is. But there’s a time and a place for it. When your body is already stressed and unhealthy, it’s not the time to get into an intense exercise routine. First we need to get your body into a better state of balance and function. Once we do, you’ll be able to add in exercise—and reap the benefits it can provide.

Myth #2: All you have to do to lose weight is cut calories 

This myth goes along with myth #1. The idea is that weight loss is a simple equation: calories in must be less than calories out. 

In theory that makes sense. But in practice it’s another story. In fact, I see so many people in my practice who eat reduced calorie diets, and they’re not losing a pound. 

There are a lot of reasons for that, but a big one is that when we’re restricting calories, we need to also be working to support the body appropriately so that the physiological processes required for weight loss can happen. That support looks different for each individual, and it’s the reason that it’s so important to work with a healthcare practitioner who doesn’t take a cookie-cutter approach to weight loss.  

Myth #3: All calories are created equal

If you believe that the only thing you need to do to lose weight is cut calories, then you probably also believe that one calorie is the same as any other calorie. 

That couldn’t be further from the truth. In fact, many people, when they cut calories, start eating prepackaged diet foods and drinks instead of the real thing. So they’re consuming food-like substances that are devoid of nutrients and wondering why they’re not losing weight. 

I call those food-like substances “dead food.” They do nothing to support life. Our living bodies, for their health and well-being, have no use for dead food. Our bodies need nutrient-rich foods to be healthy and to maintain a healthy weight.  

The other problem with these dead foods is that they’re often high on the glycemic index. That means they cause insulin to spike. When that happens, it can lead to insulin resistance, which leads to a plethora of problems within the body—sugar dysregulation, which can lead to prediabetes and diabetes, as well as increased fat storage.

Bottom line: All calories are not created equal. Stay away from calories that elevate sugar and ultimately insulin. Focus instead on nutrient-dense calories that fuel the body.

Myth #4: Fat makes you fat

One of the most detrimental lies we’ve been told about nutrition is that “fat makes you fat.” It’s what fueled the low-fat craze of the past few decades and pushed people toward fake foods and empty carbs. 

The fact is that our bodies need fat. It’s necessary for the health of our brains, muscles, peripheral cells, organs, glands, hormones … you name it. 

But the trick is we need to eat healthy fats. That means focusing on the omegas, and especially the anti-inflammatory omega 3s. Stay away from fake fats—those partially hydrogenated fats and processed oils that are in fast food and prepackaged foods. Those don’t promote good health within the body and can ultimately contribute to weight gain or inhibit your ability to lose weight. 

Myth # 5: If I want to lose weight I have to eat “diet food”

So many of the most popular weight loss plans out there—the ones advertising on TV and in every magazine on the newsstand—is that they rely on prepackaged, program-approved foods. 

Of course you can imagine why these programs rely on these foods: They’re a huge revenue source for them.  

But the problem with these products is that they’re chock full of chemicals—artificial sweeteners, preservatives, dyes, etc. And as I said, you don’t want those dead foods in your body. 

Prepackaged foods simply don’t have good nutrition. Plus, they tend to be packaged in plastics, which contain substances that mimic estrogen and can have terrible health effects. 

You don’t need to eat “diet foods” to lose weight, and in fact you shouldn’t. What you need is a plan that teaches you how to eat the right real foods for your specific needs.

Myth #6: I need to drink tons of water 

I’ll be the first to tell you that proper hydration is essential. But loading up on gallon upon gallon of water is not the way to achieve it. 

I see people all the time who are drinking tons of water but are always thirsty. When that happens, the first thing I do is rule out any conditions that can cause excessive thirst. Then I explain that overhydrating can actually have unintended consequences. In fact, drinking too much water can flush minerals out of the body, making it impossible for cells to hold onto the water we’re giving them. 

To address the problem, we need replenish mineral supplies in the body. Once those are at ideal levels, drinking the appropriate amount of water is effective, because your body is able to put it to use. 

Myth #7: I can’t eat food that tastes good

I hear this one all the time, and it’s absolutely untrue. When people begin to eat real food instead of the garbage being peddled by most weight-loss programs, they realize just how delicious whole, fresh foods can be. 

Once you break your dependence on processed foods and the chemicals in them that cause cravings, you’ll realize that what your body truly craves is nourishing, healthy food. 

If you have a hard time getting excited about healthy foods, I recommend you read the book Salt Sugar Fat. It will help you understand how the mass-production food industry has gotten you into the situation you’re in. It’ll also illustrate how important—and how satisfying—it is to eat real food. 

So no. If you want to lose weight, you do not have to live on a diet of rabbit food and cardboard.

Myth #8: Losing weight is hard and painful

If you’re following one of those backward fad diets, yes … losing weight can be hard and painful. But that’s just because those diets focus on dead food and exercise and calorie counting. 

Those are not the answer to weight loss. Which is why so many people have struggled and become miserable and hopeless. 

But when you take steps to support your body in the specific manner it needs to overcome the things that are contributing to weight gain or inhibiting weight loss, it’s amazing how easy it can feel. You become empowered to understand your body and what it needs, and you finally feel in control and in tune.

Weight loss does not have to be painful or uncomfortable!

Myth #9: Weight loss doesn’t last

The common storyline about “yo-yo dieting” comes from the fact that fad diets promote all the wrong things. And yet people keep doing them, over and over again, and wondering why the results don’t last. 

The answer is that they don’t last because they were never meant to last. They were meant to give you quick results, not sustainable ones. They were designed to keep you coming back. 

If you want to lose weight and keep it off, you need to break the cycle of insanity—of doing the same thing over and over and expecting different results.

When you realize that you live in a body that has specific nutrient needs and is going to respond differently to different foods, you gain knowledge about yourself. When you have that knowledge, you have the power to ultimately transform your lifestyle for good. 

The key is long-term, transformational success that you desire and deserve will happen as you begin to understand the bigger picture.

Ready for real and lasting weight loss?

If you want to learn how to achieve lasting, pain-free weight loss and improve your health, check out our Body N Balance program. 

The weight you lose with Body N Balance can absolutely stay off forever when you make the decision to take control. It’s about so much more than just counting calories, exercising, and drinking lots of water. When you understand that—and once you get to understand how to read your body’s unique nutritional needs—you’ll be empowered to make this weight loss a lifelong achievement.

Rhonda’s Recipe Roundup – Fish Tacos




Prep Time 15 mins

Cook Time 20 min

Total Time 35 mins

Stage: Stage 4 and Beyond (see notes below)
Servings: 4
Calories: 163

• 1 tbsp Coconut Oil
• 1 Onion, medium, diced
• 4 Garlic Cloves, minced
• 20 oz Fresh Cod or Halibut
• 1-2 count Jalapeno Peppers, veins and seeds removed, finely chopped
• 2 cup Cherry or Grape Tomatoes, diced
• 1 cup Cilantro, chopped
• 3 tbsp Lime Juice
• Pink Mineral Salt to taste
• Black Pepper to taste
• 1 count Avocado

1. Put a large skillet over medium heat
2. Combine coconut oil, garlic and onions
3. Cook for about 5 minutes
4. Add fish fillets and allow to cook for 3-4 minutes on each side
5. As fish begins to cook through, use a fork to break apart into flaky pieces
6. Add jalapeno, tomato, cilantro and lime juice to the skillet
7. Season with pink salt and black pepper
8. Cook for 5 minutes, remove from heat
9. Serve with avocado slices
Use vegetable broth instead of coconut oil and remove avocado to make this

Rhonda’s Recipe Roundup – Crisp Lemon Cucumber Water

A refreshing way to beat the heat this summer


Prep Time 10 mins Cook Time 4 hrs Total Time 10 mins
Stage: All Stages Body N Balance
Servings: 1
Calories: 2.5

• ½ Lemon, sliced
• 8-10 Cilantro, sprigs
• 1 Cucumber, sliced
• Ground Ginger to taste, optional
• 3 quart Filtered Water

1. Combine all ingredients into a 1 gallon drink container
2. Infuse for a minimum 4 hours, best if left over night
3. Serve cold or over ice