Keto Diet: What To Eat on A Low Carb Diet

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The following is geared towards people who want to try out a ketogenic diet and just want to quickly know what they should and shouldn’t do. No confusing science or lengthy explanations here, only 15 easy guidelines to kick-start your keto journey.

How strictly the guidelines are followed is entirely up to you, but if you follow them fully you can be assured you’ll be eating for your body and greatly improve your long term health and well being. If you want more details, feel free to contact Salisha for your in-depth ketogenic diet protocol.

Low Carb Foods

  • Healthy Fats & Oils: Coconut oil, butter, lard & bacon fat, olive oil, avocados, fish oil, flaxseed, chia seed
  • All Meats
  • All Fish & Seafood
  • Vegetables: Spinach, broccoli, mushrooms, cucumbers, cherry tomatoes, spaghetti squash, etc.
  • Eggs: Free-range, organic is best
  • Full-fat Dairy: Cheeses, unsweetened almond milk, coconut milk, heavy cream, yogurt, butter
  • Nuts and Seeds (in small amounts): Almonds, walnuts, macadamia nuts, cashews, sunflower seeds.
  • Berries (in small amounts): Blueberries, raspberries, blackberries, strawberries, lemons, limes
  • Sweeteners: Erythritol, stevia, Truvia, xylitol.
Low Carb Drinks (non-alcoholic)
  • Water
  • Coffee
  • Tea
  • Protein Shakes
  • Vegetable Juices (freshly squeezed and unsweetened)
  • Carbonated water 
  • Erythritol/stevia-sweetened beverages

Do you need help with more meal plans customized to suit the ketogenic diet?

Contact Salisha to start now.

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Cooling Peppermint Foot Mist With Lavender And Lemon

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If you are like me and many others who live in an extremely cold area, like Canada, you know how bad winter itch can be! Especially the stubborn, burning itch from athletes foot or just dry winter itching. It can sting and burn if not treated promptly. The same can be said for our humid summers!

This recipe is a must for itchy feet and legs. It's super simple to make and works like a charm to relieve the itch. Kids get dry itchy skin too, so be sure to use this on your little ones as well.

This spray is also excellent for removing stinky smells. Spray it directly in your shoes or in your shoe box to keep the stink out. 

Always be sure you are using organic ingredients. Enjoy!


1/4 teaspoon arrowroot starch

1/8 tsp baking soda
20 drops Tea Tree Essential Oil

10 drops rose oil

5 drops lemon essential oil

5 drops lavender essential oil
50 drops Peppermint Essential Oil
10 ml Aloe Vera Gel (Juice or Gel)
15 ml Witch Hazel Extract


  • Pour starch and baking soda into a bottle with spray top. Shake until disolved.

  • Add drops of tea tree and peppermint, lavender and lemon essential oils.  

  • Add Aloe Vera and witch hazel. 

  • Shake well before use.

  • For maximum cooling store in fridge.

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The Amazing Benefits of Shea Butter For Skin And Hair

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Shea Butter and Its AMAZING  Benefits

Shea butter is a thick, yellow butter made from the shea tree, a tree native to East and West Africa. The nuts from the tree are harvested and pounded, then boiled. As the nuts boil, the fat or butter rises to the top of the water. This butter is scooped off and allowed to cool. When it cools, what’s left is a rich, 100% pure shea butter.

Shea butter’s benefits are astounding. Aside from its softening effects, the butter has natural anti-inflammatory abilities and is rich in vitamins A, E and F. It is high in fatty acids and other nutrients that are needed to help the skin produce collagen. It even offers a level of protection from UV rays, acting as a partial but natural sunscreen for hair and skin.


There are both refined and unrefined versions of shea butter. One easy way to tell the difference between refined and unrefined shea butter is by the colour and texture. Pure shea butter is yellow in colour, and has a distinct nutty smell that is a dead giveaway.


Your shea butter can be used as is, or whipped into a light cream with other oils added to boost its properties. A few drops of lavender oil or another scented essential oil can be added to the mix if you don’t like the nutty smell that shea is known for.

Buy shea butter here

Shea butter helps natural hair grow by keeping it moist, soft and lubricated. Dry hair that tangles is bound to break more easily, so by keeping your ends and the length of your hair well-oiled with shea butter, you provide lubrication for your strands to slide past each other without becoming tangled. It’s also no secret that moisturized hair retains more length, so if you’re having trouble keeping your ends alive, shea butter may be the answer.  Shea butter is also incredible for dry scalp. Its anti-inflammatory and moisturizing properties relieve your dry, itchy flaky scalp, creating a balanced and healthy environment for optimal hair growth.

How is Shea Butter used in Natural Hair Care?

Shea butter can be used in a number of ways. For one, you can warm the butter to melt it carefully down into a liquefied state and use it for a scalp massage. It’s an easy and effective way to get the solidified butter into your scalp. You can also mix liquefied shea butter into your deep conditioning treatments or masks to give them an extra softening kick.
Additionally, because of its thickness, shea butter can be used in styling for hold or to tame frizzy hair. Use some shea butter on your natural hair for twist-outs, braid-outs and even roller sets to help your hair keep its pattern. It may not last as long as store-bought mousses or gels, but it’s a great natural alternative to commercial holding products.


Buy coconut shea hair and body serum.

If your ends seem to have trouble retaining moisture more than the rest of your hair, shea butter can be applied to them to help seal in your moisturizer. With the thick butter over your hair shaft, water will evaporate less quickly from your ends and your hair will stay hydrated longer. Lastly, to add a deep, rich shine to your hair, rub a small amount of shea butter between your palms and smooth it into your hair.
When it comes to butters, shea may just be the king of them all.

Growing in popularity day by day, this butter’s nourishing ingredients as well as its moisturizing and softening properties make it one of the most loved butters in natural hair care today

Get your shea butter right here

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One Of These Mean You Should See A Nutritionist

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There are so many different diets, programs and supplements for weight loss, a holistic nutritionist can help you weed through the gimmicks and help you stay healthy for sustained weight loss. Having an expert help you through the process is important, but we can also offer support, counsel and help you stay creative with your food and exercise choices. We can help you see where you can make shifts in your environment that can help you be successful.

As food allergies become more common, a nutritionist can help someone with food allergies avoid products that can make them sick. We can also make sure you are still getting balanced nutrition if you have to cut out foods from your diet. Food allergies especially like gluten, lactose or tree nuts can be tricky because so many foods can have these ingredients in them. A nutritionist can help you look for all the names that allergens can be hiding under in ingredient labels.

What can you eat if you develop diabetes? What should you eat if you have cancer and are on chemo? What should you eat if you have high blood pressure, gout, obesity etc? The list could go on. Because food has a direct impact on your health, anytime you have a disease state, it can be beneficial to meet with a nutritionist. We can really help you understand what you should eat or stay away from specific to your condition.
Even if you get enough, or too many, calories, you could be undernourished. If you know you are deficient in a nutrient, a nutritionist/dietitian can help you get your levels back to where we should be. A common deficiency especially for women is iron, and a nutritionist can help you know what to eat or what foods to combine for optimal absorption of iron. Often a medical team will be working together to solve these issues, as some deficiencies can be found only through testing like blood draws.
You don’t need to be sick or want weight loss just to see a holistic nutritionist. Another great way a nutritionist/dietitian can help is to help establish a healthy relationship with food. Disordered eating is growing right along with the obesity epidemic, and speaking with someone about this can really help free you from any bondage you feel with food.
The food you eat can have a strong impact on your exercise performance, so working with a nutritionist for athletic performance goals can really be helpful.

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Clarifying Hair And Face Mask Recipe

salisha peters

Here is a super simple clay mask, must have recipe. Its so pure and natural you can use it for both wonderfully clean and refreshed skin and hair! Easy enough to whip up in just a few minutes and it provides wonderful results for both hair and skin. Let your face , and hair soak in the benefits of bentonite clay, coconut oil and essential oils.

It clarifies, moisturizes and completely removes buildup of products and excess oils. Plus it helps control dandruff and helps scalp problems. Find out more about bentonite clay here.

Clarifying  Hair Mask Recipe


1 Cup Bentonite Clay
¼ Cup Apple Cider Vinegar
1 TBS Coconut Oil, Organic
1 TBS Olive Oil
4 Drops Tea Tree Essential Oil
5 Drops Lavender Essential Oil

Combine all ingredients in a small bowl or jar. Apply to hair from root to tip. Allow to penetrate the hair for 15-20 minutes. Rinse clean. Enjoy weightless, super clean hair! 
Essential oils are optional but definitely recommended for the best results. 

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The Untold Dangers of Consuming Milk

salisha peters

I have been dairy free for over 4 years and since leaving that milky stuff behind my digestive health has never been better. In high school it was the worst! I seemed to be allergic to all foods and would get rashes constantly. I was so glad to learn about alternative medicine then, which took me down the path to finding the root cause of my symptoms. I found my two main triggers were dairy and gluten! More on gluten in my next post…

So I decided to go completely dairy free and gluten free. Let me tell you, my skin is not dry and flaky anymore, my tummy is not on fire and digestion has never been better. I wont try to convince you just take a minute to read the points below and make your decision accordingly. I hope you find the answer to your health concerns as I did!

  1. Milk Lowers Bone Density! Like all animal protein, milk acidifies the body pH which in turn triggers a biological correction. You see, calcium is an excellent acid neutralizer and the biggest storage of calcium in the body is – you guessed it… in the bones. So the very same calcium that our bones need to stay strong is utilized to neutralize the acidifying effect of milk. Once calcium is pulled out of the bones, it leaves the body via the urine, so that the surprising net result after this is an actual calcium deficit. Knowing this, you’ll understand why statistics show that countries with the lowest consumption of dairy products also have the lowest fracture incidence in their population. Ill speak more on this later…
  2. Adult Mammals Do Not Drink Milk! Especially from another species! Unlike humans, once animals are weaned, they never drink milk again. This applies to every mammalian species on in the world. Also, each mammalian species has its own “designer” milk, and cow’s milk is no exception. For example, cow’s milk contains on average three times the amount of protein than human milk, this creates metabolic disturbances in humans that have detrimental bone health consequences. It’s important to bear in mind that mother’s milk is excellent nourishment for human babies, but its composition is very different from cow’s milk so it does not make a suitable replacement.
  3. Milk Depletes Bone Calcium! “Consumption of dairy products, particularly at age 20, was associated with an increased risk of hip fracture in old age. (“Case-Control Study of Risk Factors for Hip Fractures in the Elderly”. American Journal of Epidemiology. Vol. 139, No. 5, 1994). A 12 year long Harvard Nurses’ Health Study found that those who consumed the most calcium from dairy foods broke more bones than those who rarely drank milk. This is a broad study based on 77,761 women aged 34 through 59 years of age. “These data do not support the hypothesis that higher consumption of milk or other food sources of calcium by adult women protects against hip or forearm fractures.” (Source: Feskanich D, Willett WC, Stampfer MJ, Colditz GA. Milk, dietary calcium, and bone fractures in women: a 12-year prospective study. American Journal of Public Health. 1997). “The countries with the highest rates of osteoporosis are the ones where people drink the most milk and have the most calcium in their diets. The connection between calcium consumption and bone health is actually very weak, and the connection between dairy consumption and bone health is almost nonexistent.” Amy Lanou Ph.D., nutrition director for the Physicians Committee for Responsible Medicine in Washington, D.C.,
  4. Milk Acidifies The Body! milk has a positive potential renal acid load (PRAL) which triggers a protective biological reaction to neutralize all the damaging acidic protein before it reaches the kidneys. The body is designed for survival, so it sacrifices bone density to protect the kidneys and urinary tract because those are essential to survival. And the most readily available source of acid neutralizer is in the bones. So even though milk contains calcium, it ends up sapping your bones of that crucial mineral!
  5. Drinking of Pasteurized Milk is Fairly New! Until the end of the 19th century in Europe, and the beginning of the 20th century in the US, milk was consumed unpasteurized which is raw milk. Later on homogenization became the industry standard. These processes further alter milk’s chemistry and actually increase its acidifying effects. Raw milk advocates are on to something. They claim if milk is left “as is” it is a healthy and wholesome drink. It is true that raw milk is less acidifying than processed milk and that pasteurization and homogenization may cause a long list of digestive and other health problems however milk is very questionable for many other reasons.
  6. Increase risk of cancer! Unless you are drinking certified organic milk, cows are given antibiotics and a genetically engineered form of bovine growth hormone (rBGH). rBGHA is man-made, synthetic hormone used to artificially increasemilk production, rBGH also increases blood levels of the insulin-growth factor 1 in those who drink it. And higher levels of IGF-1 are linked to several cancers. Samuel Epstein, MD, Professor of Environmental Medicine at the University of Illinois School of Public Health, and Chairman of the Cancer Prevention Coalition wrote in an article titled “Monsanto’s Hormonal Milk Poses Serious Risks of Breast Cancer, Besides Other Cancers” (, June 21, 1998) Dr. Epstein concludes that:“Drinking rBGH milk would thus be expected to significantly increase IGF-1 blood levels and consequently to increase risks of developing breast cancer and promoting its invasiveness.” An elevated risk of prostate cancer incidence and mortality has been associated with dairy consumption and the same may be true for ovarian cancer.
  7. Milk is Totally Unnecessary! Just as the dairy industry has spent a fortune on ads convincing Americans that milk moustaches are stylish and that milk is nutritious , dairy lobbyists have convinced government officials to keep dairy products in schools and dietary guidelines. The reality is that there is no reason for humans to consume cow’s milk—and there are many reasons to avoid it. Dairy products are packed with fat and cholesterol and may increase the risk of health problems ranging from asthma to some types of cancer. Calcium is a necessary nutrient that we can easily get enough of from many other foods. Such as green leafy vegetables and legumes, nuts, seeds, and broccoli. Broccoli actually contains a staggering amount of calcium that is actually more readily absorbed by the body, unlike cows milk.”
  8. Over 70% of the World is Lactose Intolerant! The enzyme responsible for breaking down lactose is lactase, an enzyme found on the wall of the intestines. Lactase breaks down lactose (the sugar found in milk) into galactose and glucose. In humans lactase greatly reduces after breastfeeding, because at that point our bodies no longer needs as much lactase because we should be weaned off milk. But humans have adopted the trend of consuming another species milk through adulthood! Also keep in mind that human mothers milk is much different from the milk of a cow. The reduction of lactase activity after infancy is a genetically programmed event. Approximately 75 % of earths population is lactose intolerant for the reason that it’s perfectly natural!

  9. There are No real Nutrients in milk! Pasteurizing milk kills all of the nutrients, including calcium.
  10. Milk Causes Acne! Milk is has been linked with acne by at least three large-scale studies reported in the American Journal of Dermatology. Research shows that there is up to 44% more chance of developing acne in those who drink milk. “Dairy does appear to be associated with acne, with the strongest association being skim milk.”
  11. Its Totally Unhealthy For Adult Humans! People with many different healthy complaints notice a significant improvement when they avoid dairy. Health complaints associated with dairy intolerance include irritable bowel syndrome, allergies, sinus problems, and ear infections.


  1. Get loads of sunshine to ensure plenty of vitamin D.
  2. Start eating masses of green leafy vegetables so you can ensure you are getting your calcium.
  3. Try substituting milk with nut milks. Many contain as much calcium as animal milk
  4. Many studies show that raw milk (unpasteurized) is far better because the nutrients have not been destroyed. Raw goat’s milk and raw sheep’s milk are both increasingly popular.
  5. Avocado is a wonderful butter substitute. It offers a creaminess that is people who have given up milk miss.
  6. Coconut butter is another buttery, creamy substitute for those that want to give up milk. Coconut butter and coconut oil are two of the healthiest oils especially for cooking. It can also replace butter as a spread and cream in cakes and desserts.
  7. Try nut butters such as tahini, almond butter and cashew butter.
  8. Try coconut yogurt with fruit and honey. the possibilities are endless!So, Instead of harming our health like cow’s milk, these plant foods boost our immune systems and help us avoid chronic illnesses.

Nutrition counseling? Contact me here.

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The Scary Truth About American Health

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  • Americans are the biggest consumer of weight loss products (80%) in the world, yet still lead the world in obesity and unhealthy lifestyle.
  • The percentage of American children and adolescents who are considered overweight or obese has tripled since 1970.
  • More than 70% of adults across the United States are already being diagnosed with a chronic disease and more than 75% of the nation’s healthcare cost being spent on managing and treating these conditions.
  • Several chronic conditions can be controlled and avoided with healthy lifestyle and exercise, including: cardiovascular disease, type 2 diabetes, infertility, hypertension, sleep apnea, high cholesterol, high blood pressure, osteoporosis, depression, anxiety, stress, and many more.
  • The treatment of the seven most common chronic diseases, coupled with productivity losses, costs the U.S. economy more than $1 trillion dollars annually.
  • Columbia University researchers project that there will be $48 – $66 billion added to current health care costs each year between now and 2030.
  • Being overweight and obese is a real problem- 250 million Americans fall into this category and 360 000 Americans die every year from diseases directly related to obesity and unhealthy lifestyle.
  • Heart disease is the leading cause of death among men and women in the US.
  • Domestically, over 1/3 of American children are overweight or obese.
  • 25% of US children spend 4 hours or more watching TV daily instead of being physically active.
  • Because of these alarming obesity rates, this generation of children will be the first to live shorter lives than their parents.

“You have more control over your body than you think- you can control, manage, or completely avoid 60-70% of known chronic conditions with physical fitness, healthy nutrition, and mental balance.” – Samir Becic

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Top Three Tips To Stop Eczema In Kids And Adults

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Here are my top three solutions for eczema in children and adults. 

1. Remove Trigger Foods. Because the immune system plays such a pivotal role in skin health, you can support your immune system by removing any “triggers” that excite an immune response. Trigger foods include wheat, dairy, sugars, yeast, shell fish, food dyes and colors, food flavorings (artificial flavor), non organic food, soy, corn, some nuts, sulphites, eggs,  etc.

2. Use Natural Skin Products. Avoid harsh chemicals that could damage the good bacteria on the skin and cause allergic reactions. It can cause unnatural skin cell formation and can clog pores. Use clean, plant base skincare products such as Simply pure By Salisha Whipped Shea Infused With Lavender And Aloe.

3. Replenish Beneficial Microbes. Beneficial bacteria and yeast communicate with the immune system of the body. They communicate with nearby cells. They work together to thrive. Beneficial microbes may help soothe away inflammation, seal a leaky gut, and balance the immune system. Live Organic Water Kefir Grains Probioticswater kefir grains salisha_burned

The good news is that beneficial microbes are found in fermented foods and probiotic beverages. These superfoods can restore the microbial ecosystems of the body.

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The Health Benefits of Organic Turmeric

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Turmeric is a yellow spice that’s often used to flavor Indian cuisine, but it benefits way more than just your taste buds! The powerful spice has been used for its medicinal purposes for centuries. 

Today, researchers call turmeric a super spice since it has been shown to treat liver disease, respiratory problems, joint pain, cancer, and gastrointestinal ailments.

Turmeric’s therapeutic benefits are believed to be a result of its bioactive ingredient curcumin.

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How To Live Cancer Free Today

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This article will cover the basics regarding genetically modified foods, the best ways to avoid them, and how to find and shop for the most nutritious, anti-cancer foods.

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