Tag Archives: Healthy nutrition

Super Healthy Goat Cheese “Chèvre” is Simple and Fun To Make

Make Your Own Goat Cheese “ChèvreIMG_0455

Goat milk and cheese have many benefits when compared to cow’s milk. Goat milk and products are less allergenic, easier to digest and match up to the human body needs far better than the cow’s milk.

I recently tried and discovered that goat cheese making is fun and simple!

You only need some fresh, preferably unpasteurized, raw milk, cheese culture and some non-iodized salt and spices if desired.

You  also need a stainless steel pot, wooden or stainless steel spoon, colander and cheesecloth.

Note that cheese making involves conditions that encourage the growth of bacteria, so make sure your milk has been properly handled, otherwise you will be encouraging the growth of “bad” bacteria.

If you intend to eat it immediately or maximum in a week, you can use apple cider vinegar or lemon juice – 250 ml (approx. 1 cup) per 4 liters (approx. 1 gallon) of milk. Otherwise you’d need the cheese culture.

  1. Heat the milk to approximately 30 degrees (86 degrees Fahrenheit) (the exact temperature seems to depend on the culture you use).
  2. Add the culture or vinegar or lemon juice, and stir well.
  3. IMG_0428Cover the pot and let set at room temperature for about 2-6 hours.
  4. Put the curds gently into a cheesecloth-lined colander.
  5. IMG_0444Tie the corners of the cheesecloth together, and hang over a  bowl to drain for couple of hours. I left mine in the colander to drain, and it worked fine. A shorter draining time will produce a spreadable cheese, while a longer draining time will produce more of a solid texture.
  6. Use your hands to pat and shape the cheese into a desired form.
  7. IMG_0450Add some non-iodized salt, and if you want herbs, garlic, spices – use your imagination!



The goat cheese should stay fresh in the refrigerator for 1 week.

The whey leftover is a very healthy drink, unfortunately it does not taste well.  I used some of it for making berry smoothies together with some honey and cinnamon.IMG_0435


What’s your experience with cheese making and whey leftover?

Step-by-Step Guide to Healthy Food and Longer Life

Do you feel like it is time to give healthy eating & lifestyle a try but simply overwhelmed with amount of information and don’t know from where to begin?

This step-by-step guide is built around the idea of making it easy to understand and not too hard to implement, especially for the first two levels. The strategies tackle the nutrition basics (Level 1) and then gradually expand and introduce more nutrition and lifestyle changes (Level 2 and Level 3).

Written in simple language, the guide is aiming to provide the most essential and practical information. The guide is especially suited for people that are on the go or live a very busy life.

I wish you a joyful journey on your way to become the healthy lifestyle connoisseur.

Level 1 (Beginner): Essentials 

Level 1: Essentials provides a quick target list of eight essential nutrients (sugar, fat, protein, vegetables/fruits, water, salt, dairy, grains) and propose healthy alternatives. The proposed changes can be implemented in matter of days.  Or, more precisely,  next time when you go to the food store.

Level 2 (Proficient): Endurance 

Level 2: Endurance is about further extending horizons and enjoying the journey to the fullest. It is about being persistent, curious and applying with rigor the do’s and don’ts for each of the base nutrients that have been covered in Level 1 (Protein, Oil and Fats, Grains/Starch/Sugar, Dairy, Salt, Water and Vegetable/Fruits).

Level 3 (Connoisseur): Embracement  

Level3: Embracement is about adopting the healthy lifestyle in all integrity and from all angles: nutrition, body and spirit. Obviously it is most demanding as it requires full determination and perseverance, and most rewarding as you grow to understand the “secret” to happiness and joyful living.

Food In, Love Out

Level 3: Embracement

Level 3 (Connoisseur): Embracement

The Embracement phase is about adopting the healthy lifestyle in all integrity and from all angels: body, nutrition and spirit.

Obviously it is most demanding as it requires full determination and perseverance, and most rewarding as you grow to understand the “secret” to happiness and joyful living.

This “phase” has been and still is a very special journey for me and my family and we appreciate and cherish every step of the way.

The changes and techniques implemented here become part of how you live.

I will outline here the checklist of things to do, for the reference. Each of those needs time and commitment and some further research  to find techniques that work best for each individual.

I summarize it by dividing it in five main groups

Butterfly 1 800

        •  Well-Being Essentials
        • Advanced Nutrition For Level 3
        • Say No to Toxins
        • Detox & Cleansing
        • Additional Supplements

1. Well-Being Essentials

      • Sunshine. We are the children of the Sun. Light and sun exposure are essentials in our wellbeing.  Vitamin D, produced by our skin during the sun exposure, has been shown to shrink tumors. The best way to obtain the healing benefits of sunlight is somewhat complicated, please read here for some guideline on how to it.
      • Exercise. Regular exercise builds up immunity, speeds up the elimination of toxins and keeps the body oxygenated. Moderate exercise, brisk walking, jumping on trampoline or any other form that you enjoy is important to be done every day or at least four times per week.  Besides exercise, a highly alkaline, raw diet, deep breathing, pure water intake etc. are good for oxygenizing. Read more about some techniques here.
      • Sleep. Good-quality, restful sleep is indispensable. During sleep our bodies rebuild and detoxify. During the deep sleep we connect to our inner being.  It is necessary to stop eating at least two-three hours before sleep.  Sleeping in complete darkness stimulates melatonin, a hormone that promotes restful sleep. You can find around the internet many tips to improve the sleep. Here is dr. Mercola’s take on it: Secrets To A Good Night Sleep.
      • Stress handling. Psychological factor, negative emotions and stress tend to be far more prevalent as disease triggers than all of the other physical ones. 80% percent of all diseases appears to be caused by negative thoughts and emotions.

Consequently, whatever you do you may not skip “Stress Handling”, otherwise the whole program makes no sense. Even if we eat the healthiest food, exercise and avoid all toxins of the world, we can still become sick when we let the stress and clogged mind take control.
This has been my biggest challenge in the past and I am still learning. I have not met many who have been super successful. My suggestion would be to try different things and see what works best.
I found that yoga and meditation work well, but for sure may not work for all. You need to keep trying to find your own working formula and never give up until you find it. Read more about some of the techniques here.

2. Advanced Nutrition in Level 3

Your grocery shopping list should, from now on, become limited to organic vegetables and fruit, free-range, organic, high quality meat, wild caught deep water fish, organic eggs, organic raw diary, whole grain /no wheat/gluten, coconut oil and ghee, olive oil, herbs and spices, apple cider vinegar and some raw chocolate. Ok, a glass of good organic wine is fine.

Special attention should be paid to carefully choose natural, nontoxic cosmetic and skin-care products as well as products for household cleaning, washing etc.

Adding “PowerFoods”

The following “powerfoods” provide multiple health benefits and are very powerful and important in modern disease prevention. This will make a difference when we introduce them as regular eating habit which is what I suggest at this stage of the program.

It is important to know that a number of people is allergic even to some “powerfoods”. It might be considered one of the healthiest foods in the world, but if your body gives you a signal to avoid it, then it is typically best to listen to your body.

Some of these “powerfoods” are

          • Lactic fermented food.
          • Herbs & spices.
          • Soaked seeds and nuts.
          • Sprouted seeds.
          • Avocado.
          • Cruciferous vegetables (and in particular broccoli).
          • Chia seeds.
          • Wild Alaskan salmon.
          • Bone broth.

You can read more info on the why these PowerFoods, what are the health properties, which herb and spices and how best to use them by following the link to the PowerFoods.

3. Say No to Toxins

      • No-No List of Toxins. We live in a toxic world and are surrounded by hormone-disrupting and cancer causing chemicals. The truth is that we can’t fully avoid them, however we need to educate ourselves on the biggest offenders and try our best to avoid them.  Read more about 20 of the most common offenders: 10 Environmental Toxins and 10 Food Additives.
      • No-No Food & Stuff List. In different sections I mention certain foods or things to avoid. Please find a recap of all of the foods to avoid here.
      • Dental Care. Toxic mercury, stainless steel and other metals are still used in dentistry. Learn about natural dental care basics (which toothpaste, mouthwash, which toothbrush, for how long etc.) here.
      • Natural Skin Care. Learn how to use Coconut Oil as Replacement For Beauty and Skin Care Products here.
      • Non-Toxic Cleaning. Ditch your toxic housecleaning products and start using vinegar, baking soda and hydrogen peroxide instead. Learn also about some safer commercial alternatives. More here.

4. Detox & Cleansing.

      • Detoxification is flushing out waste from our bodies. However, as we live in a toxic world, toxins are abnormally accumulated as a consequence of consuming processed foods, inhaling air filled with car exhaust, etc. and our ability to detox is severely impaired.  This is why we need to learn how to induce detox.

Learn about some natural ways and techniques to detox here.

5. Additional Supplements.

      • As part of the Level 2 we have ensured good vitamin intake through the food or introduced the following key supplements in case you can’t supply it sufficiently through the food:  Vitamin D, Vitamin C, Probiotic, Omega 3 and Multivitamin.

Now it is time to extend and have a closer look at Iodine, Chlorella, Vitamin E, Evening Primrose Oil (if you are female), Vitamin B, Magnesium, Calcium and Fiber.

Make your own judgment whether you need supplements or your food is a sufficient source. Please read more about each of them here.

The checklist ends here. To implement the changes and techniques suggested as part of the “Embracement” can last from one month for most dedicated to few months for those who have some additional research to do.

Once you managed to implement a vast majority of the things required and they become interwoven in the way you live, I wish you a –

Warm Welcome to Your New, Longer and Healthier Life.

Breathe In, Love Out