Does today feel like a borderline day? Do you feel that you can go either way with your day?

Everyone has those days when you feel like giving up but aren’t completely sold. It could be business, it could be your eating or exercise. Whatever the case, they are all the same. The decision you make will alter your life in some way. The verse, Isaiah 41:10 says

“Do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold yo with my righteous right hand.”

The cool part is the one before ” I have chosen you”

If you pray, seek God he will show you what to do and how to do it. Many times we get discouraged because we aren’t “hearing” anything from God and we get so hyper-focused on that, we miss the blessing or direction. Don’t focus on the weightloss, business, finances… but, focus on God. It says in Phil 3:14: Keep your eyes on the prize, do not look at what is behind you but strain toward what is ahead. Press forward to the prize for which God has called YOU.

Like in Proverbs 4:27, “Do not sway left or right but keep your foot from evil”. Meaning do not let your eye wander from what God has you to do, regardless as to what is said. Now, we are to pray because we could be on a path and if the path doesn’t make sense or we are making the wrong decisions and God brings someone into our life to help guide us the right way, we need to be open to that person. As to why, pray without ceasing and to keep your eyes on him.

Only God can move that mountain but it is your faith in him that will move that mountain. You ask, with faith, without swaying and it will be done. But there are some things in which God does give us to teach us a lesson because we just won’t get off of it.

Be careful what you wish for, is the saying. God may grant it but are you ready for the responsibilities it will bring. That’s why in business slow growth is important. (Proverbs 13:11).

The rule 10% applies in running, training, and business. It is the same. Success can happen overnight but rarely is it forever. A hurricane and tornado can rise up in an instant and destroy everything in its path.

Have discipline in your work, be persistent and knowledge to grow your wisdom to make the right choices, pray without ceasing. Do not lean on your own understanding as to why something is going on. Know that you are not in control. But in the same hand, do not worry. Worry is fear, and fear is distrust. Then why pray if all you are going to do is “give it to God” then talk about all the negative that you have, what you don’t have and how you don’t know how you will do it.

If you live alone , don’t have anyone for support. Know that God is your provider, your cheerleader, your dad, your friend. Like a phone call to a person, you have to call on his name. The sparrow has nothing to worry about, for that little bitty thing knows that food will be provided. A child has no fear and goes for it. Sometimes our extended knowledge of the world brings us fear. Fear isn’t real. Fear is False Evidence Appearing Real.

Nothing is impossible for everything is possible through God. You, ” I am Possible” I am possible to do all things through Christ who strengthens me. Go out into the world and change your fears into possible things. Cast your fears far from  your thoughts because it is in your head that you can harm your health, and make you think you can’t do it. Anxiety, worry, fear… are all in your head. Cast out the thought so it doesn’t move down into your heart, to your stomach and make you sick with worry, fear, anxiety… which is the leading cause of so many health issues, stomach, digestive issues.

sunriseToday, put your feet on the floor knowing today is your day to make a change and be the best you can be with what you have, eyes open, ears open like someone on high alert ready for positive change and success.

Whether you believe in God or not, the thing is that Proverbs has a lot of wise advise so does a lot of the bible that makes sense and many apply what is in the bible to life that don’t know they do…. interesting but true.

Love one another.



Rizzo’s Diner

492 S Main Street

Memphis, TN 38103

When you think Memphis, you think BBQ, beer, music… and soul food. Well, in South Main there lies a diamond in the rough that like a handful of talented chefs in Memphis have gravitated towards, Southern fusion. Southern fusion is where country meets city. Its like the hip grandma everyone wanted, where you have sunny side up egg with steak and avocado.

To understand the healthy side of Southern Fusion, I decided to take to Rizzo’s Diner in Memphis, TN to show you that this Southern food isn’t forgetting Grandma’s sincere advice to eat your vegetables.

From top to bottom we will explore Rizzo’s Diner.

As you walk into this crisp, cool bar, you will feel the warmth of the staff from the front to the back; you will feel at home.

The aromas will gravitate towards you and this is where the metabolism starts. As you smell the delicious foods, the salivary glands begin to produce in the mouth preparing it for the cuisine.

The first thing you do is order water. This will cleanse the palette of anything you had during the day. It will set the pH level in the stomach at a better place. Also, if you have any alcohol you will begin to feel hydrated, allowing for you to enjoy your meal better.

If you want to have a glass of wine, it is better to drink alcohol with your meal to keep the sugars of wine balanced in the bloodstream. If you have alcohol solo, the sugars tend to spike causing the alcohol levels in the blood to be higher than with food. The cool thing about the nutrients in the meal, it will help protect the cells, process foods and proceed through the blood at a safer rate.

Rizzo’s Diner has many great delicious food choices particularly beautifully designed to please the palette. But does it really hold the true nutritional food pairing? Read on to find out about Rizzo’s Diner in Memphis, TN.

Chef Michael Patrick has done a fantastic job of pairing the foods together to please the palette some of the favorite patron choices is the Lobster Pronto Pup, Lamb Belly Taco, Ahi Tuna, South Main Salad and the Filet.

Not only will this blog guide you to the right menu choices to enhance effectively your nutrient intake but think of it as a way to help you adequately with post workout needs like marathons, runs, crossfit, yoga, walking, losing weight, heart disease, diabetes…. and so forth.

(The following are suggestions and are not supported by the FDA, consult your doctor when it comes to medication, and what your regime should be)

Post Run (PR) perfect for runners, post races and hard workouts. Why? It contains nutrients that are the perfect blend needed for the proper electrolyte replacement which is not just water, salt and sugar/ citrus. In order to really utilize the electrolytes and get them into the system effectively, you will pair them with foods rich in C, niacin, E, Calcium, magnesium, salt, protein. Also antioxidants which will help reduce the stress the race ran havoc on your body, you have to not only repair the muscles but cells too. No one wants to look good from the neck down. Collagen from the C as well will help fight anti-aging of the cell which antioxidants work together with the amino acids in foods to do.

Dish The Healthy 411


Seared Pork Belly Good for PR ; contains antioxidants, helps fight fatigue, contains fat solubles (ADEK) that absorb the fat, may reduce stress and process proteins faster.
Lobster Pronto Pup

perfect for the long day in the yard. Rich in Zinc which fights off mosquitoes, build the immune system, increases the sex drive, burns fat (with the spices and vinegar in the dish)

Lamb Belly Tacos

PR, rich in antioxidants, helps with electrolyte replacement, rich in C, B, potassium, Calcium, Magnesium, vitamin K, D, E and protein. May help with psoriasis, helps strengthen hair and creates fuller hair, reduces aging of the skin and increases breast size possibly as well as helps with infertility.

Soups and Salads

Cheeseburger Soup (PR) contains electrolyte replacement nutrients: niacin, E, Calcium, magnesium, salt, protein
Avocado Crab Salad PR; all the time runner meal. Rich in beta carotene, rich in omega 3’s, healthy heart dish, fat burning ingredients, helps with fatigue, increases oxygen to the bloodstream; contains tryptophan and creates more calcium in the body (which is not just for bones but relaxes the muscular walls ie heart)
South Main Salad

PR; Rich in E, immune building, rich in omega 3, healthy heart dish, fat burner, rich in Vitamin C and beta carotene. Contains tryptophan and creates more calcium in the body for a healthier heart.


Seared AHI Tuna PR; all the time runner food, yoga, crossfit. Electrolyte replacement nutrients; rich in zinc, helps with sex drive, healthy heart, omega 3’s; fat burning ingredients, boosts immune system.
Sea Scallops Immune building

increases sex drive

Shrimp and Grits (PR) runner food

rich in Calcium, zinc, protein, beta carotene, C, magnesium, iron and Niacin which are De-stress nutrients

Immune boosting

recommendation: have the Seared Pork Belly appetizer to help increase the fat burning from the cheddar

Chorizo Meatloaf

Prepare your body for high fat foods with citrus before you meal. Vitamin C and increased pH in stomach can help burn faster. Try and ale with an orange or red wine with your appetizer. Another recommendation is that you have ¼ of orange or ¼ of apple to increase the metabolism one hour before you go to dinner.

Recommendation: to help process the high fats from this meal choose the South Main Salad with the meal but not before. Because the function of the salad is to cleanse the body therefore it has no function before the meal.

Hemp Encrusted Salmon PR; all the time runner food, crossfit, hard workout. This dish is full of protein, and immune boosting nutrients essential for a post workout, or marathon. Rich in Omega 3; increases oxygen in the bloodstream; healthy heart. Very high in protein.

Fresh Blackened Seafood Pasta: With blackened dishes, I recommend having potassium rich foods like the banana pudding for dessert or spinach like in the South Main Salad because potassium helps balance the sodium levels in the cells which can cause inflammation and larger fat cells.

Fresh Blackened Seafood Pasta With blackened dishes, I recommend having potassium rich foods like the banana pudding for dinner or spinach salad like the South Main Salad because potassium and E help balance sodium levels.
Vegetable Plate

Rich in Antioxidants; omega 3; healthy heart dish. Recommend the Avocado Crab salad to enhance nutrient absorption. As well as the banana pudding for potassium/ sodium balance.


French Toast Banana Foster Potassium, calcium, protein
Banderas Memphis

PR; all the time running; the avocado is rich in E (cell protector aka antioxidant ) and Egg which is rich in E, typtophan which will calm the body. Iron, B, calcium Rich in immune boosting and de-stress nutrients: B, Zinc, Calcium, Iron, and E. Good for after an all-nighter at BBQ fest.

Vegetaian Eggs Benedict

Perfect blend of electrolyte replacement needed for post workout, or post party night.

Curry Edamame Tofu Scramble

Rich in protein, nutrients for the heart, curry is perfect spice that has a high amount of iron, magnesium, calcium, potassium, low sodium, rich in fiber, folate, B-6, phosphorus even has 1g of protein. Edamame is a rich vegetable protein source and with protein vegetables they are digestible by 90% into the body, higher than animal meat. Tofu is a soy protein source and increases breast size. This is a perfect healthy dish. Recommendation is to pair this with the avocado crab salad for quinoa, giving that one more extra punch of protein.

Try it out and let us know what you think !

Soul food ain’t all bad, knowledge is power.

Tracy Knight

Tracy Knight is the owner of Skinny South Incredible Treats, mom, nutritionist, wellness expert for 15 years. She is a avid runner, and swimmer. She is the author of Eatfit plan, Food Pairing (release date 2016) Journey Within (release date 2017) and several nationally published articles.

Guiltless Nutritious Treats




Baking away, daily is what I do. Along with marketing, finance, janitorial, speeches, and so forth.

But, I never thought that my product was touching  the lives of those with eating disorders. One day, I had a woman with her mother come into my bakery in Miami. She proceeds to tell me that she purchased my product at a store in South Beach, FL.

I listened as to hear how the ingredients on the back quinoa, millet, flaxseed meal, chia seeds, protein, apricots, honey plus the information “Why We Use These Ingredients” on the website educated her on how these foods work for her and not against her.

At 26 years and 10 years of bulimia, her mother tells me that she no longer has this problem and has proceeded to start cooking for herself and understanding foods.

We spent a few days together, as for they flew in from Paris, France to meet me. I was honored. I was amazed. It is things like this that keep me going daily as a small business owner. Some can say, well isn’t it money that keeps you going. NO, because we can quit at any time.

That day, 4 people were blessed.

I still keep up with the girl from Paris. I still keep doing what I do.

Tracy Knight is the owner of Skinny South Incredible Treats. Has several national articles written has been on television, and radio.

Why we Use these Ingredients!


Helps with weight management, enhances immune system, improves: energy level, bone density, reduces risk in heart disease & Type II diabetes, lowers risk of lower intestinal cancer, low glycemic index number, high fiber, calcium and iron


Rich in Manganese, Vita E, Magnesium, calming properties, rich in potassium, lowers blood pressure, Vitamin B2, may help protect against diabetes


High in Protein, iron and calcium as well as B vitamins and fiber


Rich in vitamin C, antioxidant, regulates blood sugars, rich in fiber, health teeth, B vitamins, energy, rich in calcium, magnesium


Rich in calcium, magnesium, phosphorus, low in sodium, rich in potassium, rich in phytosterols, antioxidant, rich in protein, Helps with healthy skin, eyes, builds immune system


Heart Health, anti-inflammatory, reduces or prevents arthritis, cancer prevention of the: mouth, skin & prostate gland


Protects heart, controls blood pressure, strengthens bones, quiets cough


Good Source of Fiber, can improve urinary tract health,

protects your heart, stabilizes blood sugar and boosts memory


From a thistle plant, contains 20% protein, fiber, B vitamins, potassium, iron, calcium, manganese, phosphorus


antioxidant, healthy skin, improves eye sight, anti-cancer, reduces strokes by 68%,

blood sugar regulation, prevents macular degeneration in older adults

Chia Seed

Prevents Sugar spikes, improves cardiovascular health, fights belly fat, contains fiber (also helps you feel full), Omega-3 (fights belly fat), stronger bones (contains high amounts of calcium), high amounts of manganese & phosphorus, and protein


Boosts thyroid, increases metabolism, promotes a lean body and weight loss, supports a healthy immune system, rich in antioxidants, treats skin disorders, healthy hair, and strong bones

Dark Chocolate 60% and above

Anti-oxidants, anti-aging

lowers blood pressure, cholesterol, increases sex drive, muscle repair, calming properties

anti-depressant, mono-unsaturated fat, reduces risks of heart disease

Dates, Medjool

Rich in calcium, Beta Carotene, potassium, low in sodium, Magnesium, iron, helps with healthy bones, and teeth. Helps utilize carbohydrates and fats, helps repairs tissues and cells, growth and maintenance, helps in the production of protein synthesis and the production in nucleic acids in DNA and RNA. Helps with the fat emulsification. Helps with muscle contraction, regulates heartbeat

Flaxseed Meal

High in Omega 3’s, Rich in Fiber, Protects against: breast, prostate & colon cancers, Protection against: cardiovascular disease, diabetes & inflammation


GLA, ALA.. essential fatty acids, 9 essential amino acids, easily digested, 35% protein, calcium, iron Vitamin E, phosphoruss, magnesium, phytosterols, phospholipids (lecithin), zinc

Omega 3 and Omega 6, low carb and low sugar

Gluten Free Oats

Stabilizes blood sugars, complex carbohydrate, oats used are gluten free, healthy heart properties, 15% protein, great source of fiber, folic acid, niacin, pyridoxine, pantothenic acid as well as a good source of iron, copper, zinc, potassium, manganese, calcium and copper

Honey (local, bee-friendly)

Immune booster, natural energy booster, may reduce the risk of cancers and tumors, healthy hair, health digestion, weight loss, lowers cholesterol


Rich in iron, protein, fiber, calcium, good for the heart, bones, weight loss, easily digestible


15 % in Protein, high in fiber, sweet is extracted from the grain to produce sorghum, niacin, thiamine, riboflavin, high in iron, potassium and magnesium.


lowers blood pressure, prevents breast cancer, lowers bad cholesterol,

prevents prostate enlargement, weight control, regulates moods, high in Protein, regulates blood sugar,

delays the onset of age related motor neuron diseases.

Pumpkin Seeds

Healthy prostate, improves bladder function, anti-depressant, lowers cholesterol,

prevention of cancers, prevention of osteoporosis, increases bone density,

Rich in zinc, increases sex drive, anti-inflammatory, treatment of tapeworm and other parasites, high in magnesium, high in protein

Raw Quinoa (not flour)

Provides more oxygen release into the blood, it contains high source of protein, iron and calcium with a mixture of B vitamins and other minerals. It is considered a superfood from all its amazing properties. Contains more powerful nutrients rather than grinding into flour; so we kept it whole and raw

Sweet Potato

healthy bones, prevention of degenerative diseases, prevention of heart attacks,

high in vitamin C, boosts immune system, helps with stress, anti-depressant,

healthy skin, mood stabilizer, supports thyroid gland, anti-inflammatory


Decreases fat in blood, improves cell function, highest in antioxidants among nuts, fights fat,

prevention in heart disease, certain cancers, gallstones, controls blood sugars, rich in Phytonutrients,

high in omega 3, anti-stress, anti-depressant, supports weight loss

Pea Protein Isolate

Body digests 98% of the protein, healthy hair, cells, brain, calming properties, aids in weight loss, b vitamins, rich in increases muscle thickness, No chemicals, regulates blood sugar, healthy heart, less allergens, complete protein, builds lean muscle, helps regulate hormones


all spice

Rich in calcium, iron, potassium, beta carotene, C, folate, Omega 3 & 6, protein. Rich in antioxidant


detoxification, eliminates: bloating, nausea, gas, constipation




insomnia, some cancers, antioxidants, respiratory disorders, colds


can reduce bad breath and body odor


anti-nausea remedy


strengthens immune system, prevents leukemia, improves circulation, strengthens cognitive function, detoxifies body, skin health, oral conditions, indigestion, pain reliever


helps smoothe stomach

antioxidant, helps with digestive problems


antioxidant, helps with circulation, relieves headaches, and respiratory problems


helps with sour stomach, helps with detoxification in kidney and liver, antibiotic


anti-cancer, anti-inflammatory, anti-stress


Function, definition and pairing


Body is 99%, fat burner, increases LDL (with the help of magnesium), helps balance acid and alkaline, aids in digestion, healthy nervous system, healthy teeth, bones, stress, pair with magnesium, phosphorus, A, C, D, helps with PMS, osteoporosis, cramps


Paired with protein. Transports oxygen from lungs to tissues, combines with protein and copper yielding healthy red blood cells, helps with stress, antioxidant, helps with myoglobin (transports oxygen)


Pair with sodium and potassium to create healthy cells, corrects acid and alkaline balance. Regulates the sodium / potassium in the cells. Stimulates production of hydrocloric acid; aids in digestion, detoxifies liver, aids against hepatitis


Within the bones 70% and 30% in soft tissue and body fluids. Found inside cells where it activates enzymes for metabolism of carbs and amino acids. Pairing with Calcium: it helps with the nervous system, muscle contraction and acid-alkaline balance in the body. Helps the body absorb: Calcium, phosphorus, sodium, potassium. Enhances B, C, . Have to have to convert sugar in the blood for energy.



Now known for helping lactating moms with let down. Manganese paired with choline. Helps synthesize fat and cholesterol. Helps B vitamins. Helps with sex hormones, nervous system and brain


nuts, grains, seeds

In every cell. Pair with Calcium. Body musts maintain a ratio of 2.5:1 phosphorus respectively. Aids in carbohydrate, fat and protein digestion. Helps with the contraction of muscles like the heart. Has to be paired with niacin and riboflavin to for those two to be even digested. Important for cell division and reproduction, kidney function, transfer of nerve impulses, growth of bones, tooth development. Acid and Alkaline balance


Aids in diabetes, alcoholism, insomnia, bones, healthy digestive system, allegeries, muscle contraction, gout, RA, acne, stress. Combined with potassium helps regulate water balance in the body, decreases bloating, helps with the conversion of glucose to glycogen for energy.


Found mostly in the liver and kidneys. Pair with E. antioxidant, helps with anti-aging, elasticity of tissues


pumpkin seeds, quinoa, almonds

Anti-aging, anti-stress Aids in other nutrients absorption in the body. Helps breakdown alcohol. Helps ward off bugs, mosquitoes, heals wounds, and burns, helps with the synthesis of DNA, detoxifies body. Helps with healthy heart. Healthy sex hormones, reduces cholesterol


There are some people out there that have borderline diagnosis and you don’t know how to handle it because you feel you don’t need to take meds for this or that and are fearful of the side affects of one when the other you don’t need.

Or You are given a half diagnosis and not sure if that really is it. Many are reading today about their symptoms and taking the results they find to the doctor. But, will the doctor listen. Or like this story, You give them the diagnosis and they want to conduct their own test because the last doctor, which was a month ago didn’t do some other test or they have to have this test for their own office when it was the exact same test the last doctor gave.

or you have private insurance and not medicaid so certain services you really need are not covered and you can’t get because you don’t qualify for financial state assistance.

It is scary and frustrating.

Take a child, who now is 12 years old. At 3 years old the teacher pulls you aside and says, your child has signs of autism. At that time this is Greek to you and autism sounds like a backwards acronym. At  the age of 4, you are starting to have trouble. Trouble you have never had before. Not understanding you take her to the doctor… no physical signs of trauma so, they send you home. You don’t understand how to discipline because your child reacts differently or the trouble caused is baffling as to how it took place to begin with… it is not normal behavior.

Years pass…. you have trouble at school, at home. She has cut off all her hair, ran under the desk, wears ungodly amount of clothing, screams and runs around. You just don’t understand.

Lost. Confused. You change environments. Alone. Afraid. Single. You try to get a psychotherapist to help you. Now more confused after 500 tests and 4 more years gone by. No one can help you.

You get ODD, ADHD, ADD, PCC, DDD, HCD, schizophrenia, bipolar, PTSD,  parasympathetic disorder you name it… she had it.

But what, so you go through therapy, again.

This time you feel you are getting somewhere, seeing a psychologist once per week and she seems to be getting somewhere. But then you have her in therapy at school. Then the insurance is no longer accepted at that particular place and you have to start over.

By now, the borderline, misdiagnosed child has seen 6 schools by the time she is 8 and about to go into her 9th school. Why ? you ask. Because. Each school cannot handle her and one after one, doctor after doctor the story gets retold… oh, well we can help her. We can get her on medication. Let’s do blood work to see what kind and how much dosage she needs.

Tired. Afraid. Broke.

Living back at mom’s trying to make sense of all of this. Trying to understand why. Is it me? Is it the doctors? Is it something consumed during pregnancy? All these questions you ask yourself because frankly you don’t know.

You can’t work outside the home because you keep getting called to school to keep her from getting expelled because of some tasmania devil reactive trigger that no one can seem to explain.

You are in meetings each week. The schools are just passing her to get them out of their class or they tell you we cannot accommodate your child because of her behavior, but yet, no one. No One can seem to tell you what is going on. And no one can help you

Because you either have private insurance and they want money up front like $400 per visit and then say, oh she is lovely there is nothing wrong. BS people.

And they say she needs help.

and then, there is YOU who needs help as well.

You need  help. You need someone to talk professionally because honestly your conversations are consumed by your child whom you are trying to figure out why is she borderline.

You can’t get help because she has no physical flaw. You can’t get help because she has an IQ of 110 and aces state tests.

however, she pulls all her hair out, eyelashes, eyebrows, hair…

Borderline. Where from here?!

First: to get a child off sugar is like trying to get a monkey off your back.

Second: get a child who doesn’t like to go outside and doesn’t like to be around people

Third: get a child to play an instrument who can play the instrument but is all over the place with focus.

Fourth: Get a child to do their homework when 1. the school refuses to help you with this and 2. she will not tell you that she has homework.

But , she is borderline. Misdiagnosed. Parent: frustrated yet persistent.

She pulls out her hair. And they say nothing is wrong.

OMG, really?!

As the basis for the story is set, I will walk you through the masses of information and the 2 feet of paperwork that has been conducted over the last 8 years. I feel that there are others out there who share this frustration and pain. Maybe we can work together to help the  children who are misdiagnosed or borderline. Where some parents are unable to get help because they are just on the cusp.


To keep the family private, the names have changed but the story is real.


There is many debates whether or not food is considered I find interesting helpful.


What I find interesting is that people can make statements such as ” you are what you eat” … food is fuel.. but yet the one thing is that food is in pharmaceuticals and food is in helpful cures. Baking soda, vinegar, apple, cider, … the list goes on.
What I teach is food pairing.
It is important to know what foods work with each other.
C + Selenium
Calcium + Magnesium
Protein + Fat
Tryptophan + C
Love and War = the balance within  ( a little side item of thought )

Kale which is rich in A needs a fat, like olive oil in order for it to absorb.. A is a fat soluble.
Protein like deer which doesn’t have fat needs fat to absorb the protein.
Calcium when obtain unnatural or too much in a non natural form will need to be taken in by pairing tryptophan and C to produce more Calcium in the body.

Quinoa high in protein naturally has high fat content so it can be readily absorbed. as well has high in iron… which this memicks meat.
Apple contains C and calcium + selenium

Many foods already have within them paired necessities.
I feel, like a color wheel, a food wheel would be appropriate to show.
Some foods like Kale need olive oil for better digestion and better absorption
Pairing quinoa with kale, with rice and salsa = 21 amino acids which means complete protein.

Cleansing foods, clean foods, eat this not that!

All of these titles but what really is the message?

Clean food are foods not in a box, or are they?

Bottom line, cleansing process should not be from a box instead, food Rx is recommended. Up to four times per year is recommended that you come clean. Literally!

Come clean from what?? I eat healthy!

You may eat healthy; however, the toxins are everywhere- you can’t escape them! Your immune system starts in the digestive system and is vulnerable to many toxins, not just in food, everyday.

Daily regime is like a cup of coffee. Take warm water, lemon juice and cayenne and knock it out, start fresh and begin your day.

A short list I compiled for a daily regime in foods that naturally keep you cleansed.

Nuts: provide b vitamins, zinc essential for the immune system, healthy fats, rich in minerals for the absorption process of other nutrients and not to mention it beefs up the sex life.

Almonds, Walnuts, Cashews, Pumpkin Seeds, Pistachios, Sunflower Seeds

Fruits: Fiber … Detoxify. Rich in vitamins and minerals for the immune system like C and Calcium.

Apples, bananas, blueberries, pears, strawberries, kiwi, raspberry, cranberry, papaya

Vegetables: amazing no fat containing power food, rich in lots of A, C, Zinc, Calcium… magnesium, and so forth.

Carrots are really the number of fruits and vegetables that can tackle anything from cancer to eyesight. Broccoli, Sweet potatoes, hardy Green Leaf like Kale and the lettuce kind like Red leaf and spinach which cleanses the toxins from the bloodstream.

Tomatoes, onions, garlic, peppers, avocados, green beans each with an large amount of antioxidants.

Complex Carbohydrates:

whole grain, brown rice, quinoa, millet rich in niacin, manganese, and some are gluten free like brown rice, and quinoa.

Combine carbs grains and veg together for a complete protein.

Meat: low fat or nonfat; also containing important essentials like tryptophan and when you combine these with vitamin C containing fruits yields more calcium in the body. Benefits those with anxiety, depression, and other mental issues that may affect the immune system, and digestive system.

Turkey, chicken, eggs, cold water fish, bison, deer.

Quarter detox: combine a rich vegetable and fruit combo for 14-21 days for a complete detox cleanse.


tune in next  topic: ” hormonal foods … men and women”

TK is the owner of Skinny South Incredible Treats, Inc and Love Life Nutrition. Over 20 years running experience, 10 years nutrition. Nationally published, television and radio guest on several stations.

Women hormones we are known for them. We are known for our mood swings and cravings… To cut to the chase because we are all busy :


If you have:
since you have headaches, fatigue and cravings: you want to increase these nutrients 14 days out and have every day before then during we will shift to change a few nutrients
B6: 200-300 mg aka pyriodoxine directly connected to female hormones …. as other B vitamins, it is lost through heat, cooking, stress, processed foofd, fast foods. Enriched in cereals and breads.
sources: meat,whole grains, whole wheat, wheat germ, fish, chicken, egg yolk, soy, ried beans, peanuts, walnuts, banansa, prunes, potatoes, cauliflower, cabbage, avocado. White sugar has none whereas raw sugar is rich in B6
whole wheat bread b/c it is processed has lost almost all but wheat germ and wheat flakes are rich in B6

B1: 150-250 mg depleted by the use of coffee, sugar, black teas, alcohol.  aka is thiamine.  sources: wheat germ, grains… do not use polished rice. whole wheat bread, brown rice, brewer’s yeast, blackstrap molasses. oats, millet, spinach, cauliflower, nuts, sunflower seeds, legume, peanuts, peas, beans, avocado (highest in fruits), pork tenderloin, dried fruits

chromium : mineral that help the glucose tolerance factor metabolizing and regulating carbohydrate metabolism in order for glucose to properly used within the body.
chromium which is depleted 90% by processed foods and fast foods (any even chick fil a ) 200-400mcg…. grains, wheat germ, brewer’s yeast (best form), green peppers, eggs, apples, butter, bananas, spinach, black pepper, blackstrap molasses …. whole grains, meats, shrimp, bran, potato skins, beets, mushrooms excellent sources

E 800 iu pair with omega 3 like salmon, olive oil … .pair foods like sunflower seeds, and olive oil in your spinach salad which spinach has 210% vitamin E
C : 8 mg citrus, red bell pepper

frequent small meals throughout the day.

Now, the amino acid: leucine will help when you have a busy day. it is found in dairy, poultry, wheat germ

its friends are the other BCAA : isoleucine and valine this will stabilized or lower blood sugar it metabolizes carbs to use it has energy instead of storing it has fat. It will help with bones and skin. it helps with hypoglycemia.

You can find it in protein shakes but natural is best: cheese, meats, grains, seeds, wheat germ, nuts… I like to put out there vegan, vegetarian and carnivore options. Valine is literally found in large amounts in eggs. it protects nerve endings or aka the myelin sheath. It is found in proteins in most foods.

On a side note valine is important to reduce for keto acids in the urine which break down muscles….

enjoy food. enjoy life.



Tracy Knight is a certified nutritionist and owner of Skinny South Incredible Treats. Contact her at or