Kim's Journal, Nutrition and Prevention

Kim’s Journal – What I’m doing to stay healthy in 2013

From time to time friends and acquaintances, who know that I’m into health and nutrition, ask me what I’m doing to stay healthy.  They want to know what I’m eating and what I’ve stopped eating and what products I use.  This post is my way of answering those questions while providing some resources that have helped me in this journey.

I am very passionate about health because I know the pain, fear and anxiety that often result from ill health and disease.  Sickness is like a thief that robs us of joy, energy, hope and financial resources. We can’t always avoid it but there are things we can do to prevent the chronic diseases that have become so commonplace in our world.

I have done a lot of investigation and study over the past few years in the field of nutrition and natural health.  The movies “Food, Inc.”, “Food Matters” and “Fat, Sick and Nearly Dead” inspired me to start educating myself about how to take control of my own health.  Of the many books I’ve read on nutrition, four stand out:  “Deep Nutrition”, “Wheat Belly: Lose the Wheat, Lose the Weight, and Find Your Path Back to Health”, “Health and Nutrition Secrets that Can Save you Life”, and “The Maker’s Diet”.   These books have provided the foundation for my current diet and healthy lifestyle.  Now I am working as an assistant for John Smothers, a clinical nutritionist in Memphis, where I’m continuing to learn new things every day.

Here’s a summary of the steps I’ve taken to improve my own health and well being.

What I’ve eliminated:  Industrial Food

  1. Hydrogenated oils and trans fats (Crisco, margarine, etc) from my diet.
  2. Processed Vegetable oils (canola, soybean, corn, etc..) .  For cooking I only use organic, pastured butter, ghee and coconut oil. I do use extra virgin olive oil, avocado and macadamia nut oil but not for cooking.  Other vegetable oils are toxic to the body.
  3. Artificial sweeteners.  Aspartame is a genetically modified food with dangerous side effects.  More and more is being discovered each day about how damaging this and other artificial sweeteners are to the body.  They are also implicated in weight gain.
  4. Processed Sugar.  Cancer cells thrive in the presence of sugar and it disrupts your body functions and impairs your immune system.  I use dextrose, maple syrup, coconut palm sugar and stevia instead.
  5. Foods and drinks made with high fructose corn syrup or corn syrup. No sodas!  They will damage the liver, are converted immediately to body fat, and increase LDL cholesterol.  I don’t drink store bought juice for the same reason.
  6. Grains (wheat, barley, spelt, oats, rice). Foods that contain gluten can lead to everything from thyroid disorders, trouble losing weight, depression and other mental disorders, digestion diseases, malnourishment, and so much more.  Here are some good reasons to go grain free.
  7. MSG (in the majority of packaged foods) is a dangerous Neurotoxin that also causes weight gain.
  8. Soy products of any kind unless they are organic and fermented (miso, tempeh, natto).
  9. Conventional dairy products.  Occasionally I will drink raw, organic, grass-fed milk and I eat raw cheese. I also use organic pastured butter and ghee. Click here to learn more about dairy.
  10. Food or drinks in plastic, unless it is in my own BPA-free water bottle.  I never heat foods in plastic containers.  I don’t store food in plastic unless it’s BPA free.  Note: Ziploc bags and Gladware containers are BPA free.
  11. I avoid using a microwave oven.
  12. Teflon coated pots and pans.  Teflon is toxic.  I only use stainless steel, glass and hard anodized pots and pans for cooking.
  13. Aluminum Foil because it leeches into the food and aluminum is a toxic heavy metal.
  14. Canned foods. Unless labeled otherwise, cans are coated with toxic plastics that enter the food when the product is processed.  Acid foods like tomato sauce are the worst offenders.
  15. Alcoholic beverages.
  16. Caffeine because it keeps me up at night.
  17. Microwave popcorn because it has dangerous chemicals, preservatives, sodium and GMO corn.
  18. Farmed fish to avoid mercury, pcbs, and dioxins. Wild, Alaskan salmon is safe.
  19. Genetically modified foods (corn, potatoes, canola and soy products).  Organic produce is more nutritious due to the quality of the soil it is grown in.
  20. Pork (with the exception of organic, pastured bacon) and shellfish to avoid parasites, viruses, bacteria and toxins.
  21. Pesticide laden vegetables and fruits.  I use the dirty dozen list to choose clean produce. (
  22. I’ve eliminate almost all processed foods from my diet.
  23. Dental amalgam fillings because they contain mercury.
  24. Meat from animals raised in feed lots.  These animals are fed GMOs and injected with growth hormones, steroids and antibiotics.  They are miserable, sick and stressed.

What I Eat:  Real Food

  1. I eat mostly fresh or frozen organic vegetables.  I try to eat at least 50% of my vegetables raw in salads, smoothies or juices.
  2. I eat organic pastured meat (beef, turkey, chicken, bacon, salmon, sardines) and my free range backyard eggs (2-3 a day).  I try to eat 4 servings of protein and 4-6 tablespoons of healthy fats every day.
  3. I eat 1 or 2 servings of organic fruit every day.
  4. I eat raw nuts and seeds in moderation.  Brazil nuts, cashews, almonds, pecans, pumpkin seeds, sunflower seeds, walnuts and others all have minerals and fats that are vital to helping the body function optimally.
  5. I eat Kerrygold cheese and butter and organic Greek yogurt.
  6. I also eat organic potatoes and sweet potatoes for carbohydrates.  I always eat plenty of fat or protein with my carbs to keep my insulin stable.
  7. I LOVE COCONUT OIL!!  I use it in almost everything.
  8. I eat lots of avocados.
  9. I frequently eat spinach salads with fruit, nuts, vegetables (dressed with olive oil and Himalayan salt) and salmon or whatever meat I have on hand.
  10. I use dextrose, coconut palm sugar and stevia to sweeten foods and beverages.  Coconut palm sugar or nectar is delicious, nutritious and has a low glycemic index.
  11. I love coconut ice cream and organic dark chocolate.
  12. I drink coconut milk and almond milk instead of cow’s milk.
  13. I drink 2 cups of green tea every day.
  14. I make bone broth every week to use in soups, stews and vegetables (instead of MSG/bullion cubes).  Bone broth is a delicious super food which is loaded with glycosaminoglycans, glycine, collagen, gelatin and minerals.
  15. I use a good quality juicer (Greenstar) and blender (Vitamix) to prepare my juices and smoothies.  I try to eat plenty of raw food every day.  I love to add flax seed, chia seed and hemp seed to my smoothies.
  16. I drink water from a reverse osmosis filter (to eliminate the fluoride, chlorine and other toxins in our municipal water supplies).  Fluoride contributes to many health problems in America, including thyroid disease, bone cancer, dental fluorosis and decreased IQ in children. Chlorine destroys the healthy fauna in our GI tract, weakening our immune system.
  17. I’ve switched to Celtic Sea Salt and Himalayan Salt.  There are many different minerals that can be found it sea salt that our bodies need.  Himalayan salt has over 80 essential minerals (table salt only has one, iodine).
  18. I eat prunes.  Prunes have been shown to help keep the calcium in our bones much better than calcium supplements.

Other changes that I have implemented

  1. I’ve switched to an all-natural deodorant (no aluminum). I’m also careful to buy bathing products, sunscreens, lotions and makeup that do not contain toxic substances.  Many are endocrine or brain chemistry disruptors.  (google “toxic cosmetic” to see lists of ingredients to avoid.)
  2. I use natural cleaning products and avoid bleach.
  3. I’ve switched our entire family to a non-fluoride toothpaste.  The fluoride we consume contributes to our out-of-whack thyroids and can make us gain weight and make it more difficult to lose weight.
  4. I exercise regularly.
  5. I try to get some sun every day. 15-20 minutes in the summer without sunscreen (before skin turns pink) for optimal vitamin D levels and also to improve and maintain good vision.
  6. I try to get at least 8 hours of quality sleep per night in complete darkness between the hours of 10:00 and 6:00 AM.
  7. I’ve done everything I can do to decrease exposure to electromagnetic frequencies in my bedroom (no alarm clock, CFL light bulbs or cordless phones by my bed. I sleep on a grounding pad and use a Qlink nimbus to bring harmony to the chaotic EMF fields in our house and bedroom).  We even moved our bed away from the power box outside my window.
  8. I NEVER get the flu shot – I refuse to knowingly put aluminum, formaldehyde and mercury in my body.  Instead I maintain a strong immune system through diet, stress management, exercise and supplements. (
  9. I spend time in prayer and meditation every day.
  10. I stay connected with friends.
  11. I exercise every day.  I love yoga, walking, plank work and plyometrics.
  12. I maintain boundaries and plenty of white space in my life to prevent and alleviate stress.
  13. I find ways to give back.  Sharing what I’ve learned about health and nutrition as well as my faith is meaningful and fulfilling for me.  I also find great fulfillment in being an active, thoroughly engaged mother and wife.

* I use these guidelines at home but when I’m eating at someone’s house I eat whatever is served 🙂

I do take supplements

  1. Vitamin D3 – 1000 IUs in the summer and 5000 IUs in the winter.
  2. Krill/Fish oil – essential fatty acids and astaxanthin for brain health.
  3. One good quality, whole food probiotic daily to build healthy flora/fauna and immunity.  I also eat sauerkraut, coconut kefir and kimchi which are loaded with probiotics.
  4. On occasion I take a whole food multi-vitamin and mineral supplement.  Synthetic vitamins are not easily absorbed by the body.
  5. Magnesium with Vitamin B6 and Folate
  6. Digestive Enzymes
  7. Melatonin for sleep (also a powerful antioxidant).
  8. Garlic, coconut oil, manuka honey and apple cider vinegar – to stave off bacteria and viruses.
  9. Gingko Biloba for memory enhancement, improved vision and blood circulation.

You can read more about my journey to health at:

The Perfect Health Diet is a good template for how I eat:

Perfect Health Diet

Some of my favorite things:

My favorite whole food supplements and nutritional products come from:

Favorite Books

Favorite Cookbooks

My Favorite Skin Care Products

Read More:  Kim’s Kitchen Essentials


About Kim Martindale

Mother of two, wife of one, home manager, gardener, student of health and wellness, world traveler, nature lover, researcher, Jesus follower, community builder. I'm seeking to become resilient and to live sustainably. I desire to give back and share what I'm learning with others.


7 thoughts on “Kim’s Journal – What I’m doing to stay healthy in 2013

  1. Wow, I do so many of the same things or at least I attempt to….I eat a mostly plant based diet and try to eat lots of organic and raw foods, have gotten off gluten, juice veggies and work on my diet. I also feel best off Nightshades (Main ones I avoid are tomatoes, potatoes, eggplant, peppers and Paprika) and caffeinated coffee makes me crave sugar which has been a life long challenge for me. I occasionally have organic decaf roasted locally- if I don’t do that too often I am ok. The computer seems to cause me to not feel well and perhaps it is the evening TV as well – Considering turning stuff off a dusk. Joint pain is a major concern for me and I think what I eat is a big factor.

    I have been walking barefoot on a softball field 4 or 5 times a week for about 3 weeks now and think that helps me some. I have been considering grounding sheets and pad as well as buying a Qlink nimbus. I don’t have funds to allow me to try things. I have owned a Q-;Link SR 3 model pendant for years because when I lost my original Q-Link pendant I noticed a drop in my energy level. So I am a believer that it has helped me but the Nimbus is a lot of money are are the pads and sheets for my budget right now. Can you tell me more about your results with them and how long you have had them etc?

    I battle depression and I am fairly sure it is physical and hormonal from menopause because I have been seeking God and believe I am maturing spiritually from the things I’ve suffered in the past few years. Long story but the path God has allowed me to walk is one I am to be thankful for– I believe in His Power and His Plan! My faith in The Lord Jesus Christ has saved me and can keep me as I stay in His Word and seek His Will. I believe that even this is totally by His Grace. When I lean on Him and depend on Him in Grace things work out– not that I sit and contemplate infinity. I just use I John 1:9 a lot and I keep moving waiting and watching for Him and His Word to become operational in my life. I want to log a maximum amount of time walking in the power of the spirit in fellowship with Him and minimize the time I sin and walk in the flesh. Sometimes I wonder if my alternative health interests are too much human/worldly view point, self absorbing and superficial. For example Mental Attitude Sins are death to health and capacity for life and ‘Thou will keep him in perfect peace whose mind is stayed on Him’ is so very true… I want to balance physical helps with spiritual wisdom. I strive to keep that mindset. Wow (again), did not mean to get so wordy. Please share more if you see this — Faith, Hope, Love and Prayers Martha

    Posted by Martha Ray | September 12, 2012, 10:05 PM
    • Hi Martha. Thanks for your comments. It sounds like you are definitely sensitive to EMFs. I am too and have struggled with insomnia for years because of the location of my bed which is just a few feet from the outside power box. The grounding sheets have saved my life in that department. They help mitigate the EMFs while at the same time reducing inflammation and correcting my circadian rhythm. I don’t sleep well without my sheets. They also have helped my daughter with her asthma. I HIGHLY recommend them. Everyone in my family has one and we always travel with them. I’ve been using the sheets for about 5 months now.

      My husband was in a car wreck recently where he was hit very hard from behind and had whiplash. The doctor told him to expect a great deal of pain and inflammation and prescribed steroids and muscle relaxers. Thanks to grounding, the pain never materialized! Other than the initial shock or soreness he never had pain and didn’t need any medication.

      I noticed that you mentioned that “Joint pain is a major concern for me and I think what I eat is a big factor.” Have you been tested for Lyme Disease? Joint pain, depression, and emf sensitivity (makes the bacteria more virulent) are very common symptoms of Lyme Disease. If you do get tested make sure they use the Western Blot test from IGenex Laboratory, not the Elisa test which is very unreliable.

      I certainly believe in a holistic approach to health that not only incorporates the gifts our Creator has given us in living food, natural medicine, sunshine, pure water, clean air, nature, exercise and healthy relationships but also in a relationship with God HIMSELF. There is healing in receiving His grace and forgiveness and passing that on to others. I know that I certainly can’t expect to have perfect health on this earth in this body that is polluted and prone to sickness and effected by sin. I need hope beyond this life and my faith gives me that.

      It is easy for me to get caught up and absorbed in issues of health since our children’s health issues have been so costly, draining and exhausting. I’ve dealt with fear and anxiety but ultimately I found God’s peace and a renewed sense of purpose in the midst of these trials.

      I believe that God has allowed these thing into our lives to build a passion in me to help others find healing. After all, Jesus was the Great Healer and he cared deeply about people’s suffering and wanted to make them whole physically and spiritually. I loved that he touched people with his hands and that he really saw people.

      Martha, I hope that you are able to find relief for your pain and answers to your questions. May you feel God’s presence and His peace in the midst of it all. Be blessed… Kim

      Posted by Transition Now | September 14, 2012, 9:30 PM
      • Thank you Kim!
        I have been tested for ‘traditional’ Lyme once but was bitten 3 times over the past 2 years. Hated to do it but took short burst of antibiotics all three times. Lyme is on the rise and can be very troublesome. I will check out the Western Blot test from Igenex Laboratory test. I am 60 years old and have survived some medical treatments not fit for man or beast- I am not much of a fan of conventional medicine. Too many drugs, too much ‘practice’, too much money. You might find this blog article of interest- I did!

        I am going to put the grounding sheets a little higher on my priority list as well as the Qlink nimbus
        For the sheets —Did you get this company product?
        Can’t recall what you know about the Qlink Nimbus.

        I know that daily intake of the Word of God is the most healing because Man shall not live by bread alone but by every Word that proceeds out of the mouth of God. Plus honoring parents and avoiding Mental Attitude Sins (gossip, anger, pride, arrogance, maligning, slander, etc. (really we are not to speak evil of ANYONE!) provide long life and laughter of course really does work good like a medicine. Man looks and the outward but God looks at the Heart.
        Love your Blog–
        Faith, Hope, Love and Prayers,

        Posted by Martha Ray | September 19, 2012, 10:00 PM
  2. Hi Martha,
    Thanks for sharing the link. Very interesting. I’m not a big fan of conventional medicine either, at least not for treating chronic illness.

    I did purchase my sheets from The verdict is still out on the Qlink Nimbus. I can’t tell a huge difference in my energy level from using it yet. The grounding sheets however, make a huge difference for me.

    I do hope you find relief and healing soon.

    Be blessed,

    Posted by Transition Now | September 24, 2012, 2:11 PM
    • Are you keeping the Qlink Nimbus– I think it can be returned within 90 days. I can not afford to pay that much for some treatment that I am unsure is working. I am still interested in the sheets, even though I read both good and bad reviews. You opinion has a lot of weight with me but I was wondering how long you have had yours?

      My husband has restless Leg Syndrome and I am wondering if they might help his legs.

      Re the Earthing –so far I am just going barefoot daily on walks and that has felt good and well it is free however with fall into winter soon that will be cut off – just too cold.

      Posted by Martha Ray | October 8, 2012, 1:35 AM
      • Martha, I’ve been using the sheets for about 6 months now. I love them more than any other product I’ve tried. I’ve only had the Nimbus for a couple of months. The jury is still out on whether or not it’s working for me. I’m definitely keeping it.

        I can’t tell if grounding helps with restless legs. I still have symptoms even when I’m sleeping on my sheets. However taking magnesium supplements and rubbing magnesium oil on my feet at night significantly reduces my RLS symptoms.

        Earthing is God’s gift to us. Enjoy bare-footing!

        Posted by Transition Now | October 14, 2012, 8:55 PM
  3. Hope you are well Kim I am still working on my health…

    Posted by Martha Ray | June 27, 2017, 10:14 PM

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Kim Martindale

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