Category Archives for Healthy Eating

Health is Wealth at The Healthy Edge!

The Healthy Edge is owned by Bridgette Cummings in Springfield, Missouri and also a personal trainer and a Nutritionalist. Bridgette has been great to help us realize the importance of meals that are anchored in solid proteins along with healthy amounts of carbs and proteins. The Healthy Edge opened because of wanting to create a healthy alternative to fast food for people on the go. They offer a low carb smoothies and protein smoothies as well. 

Bridgette – What part of the business do you love the most?

She loves interacting with you, our community and helping you. She loves seeing people creating healthier habits when they tell her they’re feeling better, losing weight, and losing inches. It also creates awesome friendships.

Nutritional Value of the Healthy Edge Smoothies

  1. Plant-based protein – are awesome because a lot of people have a lot of dairy allergies or food allergies where they can’t have certain foods.

  1. We make all of our bases with water- there’s no milk or anything like that involved.
  2. We use a Stevia based sweetener – to not add all those artificial stuff into it.

The “Scoop” on Healthy smoothies

Shakes are super low in calories. None of them are going to be over 250 calories, which is awesome. The shakes are 10 to about 15 carbs. And then the protein is going to be around 25 grams of protein in every type of smoothie. In addition to that there are about 21 different vitamins and minerals as well to give you those vitamins and minerals too, so you are missing out on all those essential nutrients as well.

How to Manage Stress Eating

It’s about creating that balance and finding that balance and not removing any one food group completely. It’s creating what works best for you and making sure that you’re eating the way your body works best. Eating the right foods and making that a balanced choice instead of extremes like removing one food group or extended periods of fasting all the time.

How to improve your health

Get the right amount of protein. Ideally, that is half of your body weight in grams of protein per day. 

  • For example: if you weigh150 lbs you should eat up to 75 grams of protein per day.  

So your main meal and/or breakfast should be between 20 to 30 grams. (Anything over thirties excess in your body does not absorb it)

Your smaller meals or snacks should be between 10 to 15 grams of protein would be ideal.

Final Thoughts From Bridgette

As an entrepreneur to other practitioners – “I’m only 25 and I opened this business when I was 24. One of the biggest things is that I was that I was skeptical at the beginning and nervous. 

I had that just a nervous feeling of – is this was going to work, what if this doesn’t and I’m in a lease and all these worries and doubts kept popping up in my head. The biggest piece of advice I would have given myself is to just open up and let the law of attraction start happening to me. 

I now have three different locations, one in Nixa, one in downtown Springfield MO, and then the one on South Campbell in Springfield. 

It’s just been an incredible opportunity and the main momentum has just happened in the past six months – it has been so unbelievable! 

My biggest advice to you is: don’t allow that self-doubt to creep in and just run with it.”

Where can people find you?

Follow The Healthy Edge on facebook

And on Instagram Healthy Edge Nutrition Club

Google map to The Health Edge Springfield MO 

Handy affiliate links for you to Bridgette’s favorite books: 

The Five Elements of The 5 Second Rule – by Mel Robbins

The Book  or  The Audio Book

“Girl, Wash Your Face” by Rachel Hollis

“Girl Stop Apologizing” by Rachel Hollis

Put Some Energy In Your Life With Vitamin B 12

What is Vitamin B12?

A vitamin important for the normal formation of red blood cells and the health of the nerve tissues. It is also important in helping with the energy levels in your body. 

There are 2 forms:

  • Methylcobalamin – the most natural and absorbable form 
  • Cyanocobalamin – is Synthetically made and less absorbable by the body. 

My friend asked me if Vitamin B12 would help her as she was feeling tired and exhausted all the time. She sleeps well at night but still feels tired. So tired that she can hardly drag herself through the day. She was pushing herself through every activity, still being productive, but not like her normal energetic self. We got to talking about vitamin B12. Vitamin B12 is a nutrient that helps keep the body nerves and blood cells healthy and helps make DNA the genetic materials of the cells. Vitamin B12 also helps to prevent types of anemia.

Vitamin B 12 Helps with energy

The Benefits of Vitamin B12

Vitamin B 12 Helps Prevent Anemia

The human body produces millions of red blood cells every minute. These cells cannot multiply properly without vitamin B-12. The production of red blood cells reduces if vitamin B-12 levels are too low. Anemia can occur if the red blood cell count drops.

Vitamin B 12 helps to Prevents Birth Defects

Women who don’t get enough vitamin B12 may have a higher risk of giving birth to a baby with potentially disabling or fatal birth defects.

Vitamin B12 Supports Bone Health

Vitamin B12 appears to have an effect on bone-building cells.

Vitamin B 12 is Good for the Eyes

In the big world of nutrition, eyesight is often left behind by more mainstream concerns, such as weight loss or maintaining healthy cholesterol levels. But that doesn’t mean your eyes don’t feel the effects of diet – just the opposite, really. Your eyes are delicate organs and require a mix of nutrients to function optimally. Vitamin B12 is among them, though researchers are still learning more about its exact role in keeping the eyes healthy.

Vitamin B 12 can Help to Improve Mood & Symptoms of Depression

This vitamin has been known to boost mood and energy and reduce depression, taking a good B-complex daily (at least 10 mg) can help with ensuring good levels are maintained.

Vitamin B 12 May Benefit Your Brain and Prevent the Loss of Neurons

Vitamin B12 deficiency has been associated with memory loss, especially in older adults. The vitamin may play a role in preventing brain atrophy, which is the loss of neurons in the brain and often associated with memory loss or dementia.

Signs of Vitamin B12 Deficiency

  1. Pale or Jaundiced Skin
  2.  Weakness and Fatigue
  3. Sensations of Pins and Needles
  4. Changes to Mobility
  5. Glossitis and Mouth Ulcers
  6. Breathlessness and Dizziness
  7. Disturbed Vision
  8. Mood Changes
  9. High Temperature

Risk Factors of Vitamin B12 deficiency

  • Some of the risk factors are that older people struggle more with B12 levels than younger people. 
  • People that have had a recent surgery or difficulty absorbing certain nutrients in the bowel.
  • People that have diabetes or on the medication Metformin
  • People that are on a strict vegan diet 
  • Those taking long term anti-acids for heartburn. 

Food sources that have high Vitamin B12

  • Beef
  • Liver
  • Chicken
  • Fish
  • Shellfish
  • Trout
  • Salmon,
  • Tuna fish
  • Clams
  • Fortified breakfast cereal
  • Low-fat milk
  • Yogurt
  • Cheese
  • Eggs

Do any vegetables contain Vitamin B12?

If you look at the list, I don’t see anything that’s actually a vegetable.

The only “vegetables” or non-meat food sources are things that are “fortified” like packaged cereals etc… so be away that this is a nutrient that supplementing may be important for if you ware on a strictly vegan diet. 

How is Vitamin B 12 Best Absorbed?

Vitamin B 12 is a water-soluble vitamin and is absorbed by the intestinal walls. It is not very well digested through the stomach therefore the best way to take your vitamin B12 is in a liquid or dissolvable tablet under the tongue. That way the vitamin goes directly into the bloodstream. 

Final Thoughts

Vitamin B12 is a nutrient that plays many essential roles in your body. The RDI for vitamin B12 ranges from 2.4 mcg for adults to 2.8 mcg for breastfeeding women. Most people meet these needs through diet alone, but older adults, people on strict plant-based diets, and those with digestive disorders may benefit from supplements, though dosages vary based on individual needs.

We do have a good quality Vitamin B12 if that is something you are looking for on the Powerline Health website: Sub-dissolve B 12

I hope this has been helpful information in your day. Don’t hesitate to reach out to me with any questions. 

Until Next time – this is Nurse Mary – Be Well!


MCT Oil – What is it? What makes it so great?

MCT (Medium-Length Chains) oil is a supplement often added to smoothies, bulletproof coffee, and salad dressings. As the name suggests, medium-chain triglyceride (MCT) oil contains medium-length chains of fats called triglycerides. Due to their shorter length, MCTs are easily digested and many health benefits are linked to the way your body processes these fats.

I have been adding MCT Oil to my Power Coffee, smoothies and salad dressings. I really like it – it is super slippery, doesn’t have a strong coconut scent and overall I like it. 

Where Does it Come From?

MCT oil is most commonly extracted from coconut oil, as more than 50% of the fat in coconut oil comes from MCTs. These fats are also found in many other foods, such as palm oil and dairy products. 

MCT Oil helps you burn fat

MCT oil has been shown to increase the release of two hormones that promote the feeling of fullness in the body: peptide YY and leptin. For this reason they are beneficial in weight loss.

MCT oil can help optimize the growth of good bacteria and support the gut lining, which could also help you lose weight.    

The Healthful Fatty Acids Found in Tropical Oils

Read More…

6 Reasons Why Coconut Oil is Good For You

🥥 Coconut oil is one of the few foods you can truly call a superfood. Coconut Oils is also one of the most controversial foods on the market. 

🥥 It just takes 2 Tablespoons 🥄🥄per day…

There are 3 types of people you will meet when it comes to Coconut oil:

  1. Those that won’t touch it because it has “saturated fat” – they have been lead to believe that fat causes heart disease. They are wrong
  2. The person who sees the benefits of Coconut Oil but are scared to eat it because it is “too high in calories”. They have been led to believe that all calories are created equal. They are wrong
  3. The person that uses Coconut Oil it for everything 😍

I saw this video that explains why you should eat at least 2 TBSP of Coconut oil every. The article talked about Coconut Oil having an impact on losing weight, boost your immune system, lower inflammation and overall just and feel amazing. 

Just 2 Tablespoons per day to help with health.

Just so you know, I took this to heart and have been using 2 Tablespoons of Coconut Oil per day since I heard about this. So far I feel good, not negative effects, it certainly hasn’t caused me to gain weight. It has made me feel less hungry and my skin seems to be softer. 

🥥 #1 Coconut Oil to help you lose weight

Even though 1 TBSP contains 120 calories. These 120 calories don’t act the same in the body as say 120 calories of Canola Oil. 

The different kinds of foods we eat have different effects on our health. 

Coconut oil is more thermogenic compared to other foods and fats. 

This means that eating Coconut Oil tends to increase energy expenditure. 

So what that looks like then is when you eat coconut oil it helps to burn more calories. 

In order to lose weight two things need to happen

  • 1st you need to be in a calorie deficit. (This doesn’t really mean you need to eat fewer calories and exercise more)   

It means you need to eat foods that boost your metabolism, not suppress it. That way you can nourish your body so you can set your body up to let go of the trapped fat to be burned by your muscles. 

  • The 2nd thing that needs to happen to lose weight is hormonal balance. (This means maintaining healthy organs, specifically your liver, adrenals and thyroid). 

Coconut oil not only helps your body burn more calories than it takes in – if you are eating healthy food that is – but it protects your liver so your thyroid and adrenal glands can function at a higher level. 

Coconut for Weight Loss

Conclusion: Eat Coconut oil – lose Weight

Reason to eat Coconut oil #2:

🥥 #2 Coconut Oil is pro-health because it is Anti-everything

You have probably heard about anti-inflammatory foods that reduce oxidative stress on the body. 

  • Coconut Oil tops the list of Anti-inflammatory foods – it is also anti-bacterial
  • It stops bacteria causing gum disease, urinary tract infections and ulcers
  • It is also anti-carcinogenic – it keeps dangerous cancer cells from spreading while boosting immunity
  • It is also anti-fungal, destroying infection promoting fungus & yeast

Coconut Oil is anti-inflammatory, meaning that it suppresses inflammation and allows tissue to repair

Anti-microbial – it inactivates harmful microbes and fights infections. 

Antioxidant – protects from free radical damage. 

Anti-retroviral / anti-parasitic / anti-protozoa / Antiviral/ 

Coconut Oil rids the body of lice, tapeworms and other parasites. It can even kill viruses, measles, hepatitis and more.

Coconut Oil is Anti-inflammatory

Imagine how your health, immunity, and your ability to burn fat would improve if you choose to eat just 2 TBSP of this superfood each day!

🥥 #3 Coconut Oil stabilizes blood sugar and insulin levels

This may not sound like it makes sense – that coconut oils can help with insulin levels and blood sugar since it has no direct impact on blood sugar levels. The indirect effect is where the magic happens

Coconut Oil helps glucose enter your cell

When Coconut Oil enters the cells it is slowing and reducing insulin levels in the blood. It is important to eat balanced meals that contain all food types. 

It is especially important to choose high-quality fats like coconut oil. 

The healthy fat in Coconut Oil plays an essential role in regulating blood sugar

Because Coconut Oil slows the digestion of glucose this process allows for a slow steady stream of energy from your food. It does this by lowering the overall glycemic index of your meal. 

When you include Coconut Oil in a meal with carbohydrates the carbs are broken down into glucose more slowly. That way blood sugar levels remain steady even after you eat. 

Coconut oils consist of Medium Chain Fatty Acids (MCT’s)

Coconut Oil helps with blood sugar control.

Coconut Oil is unlike modern vegetable oils like soy, corn, canola – which are made from Long Chain Fatty Acids (PUFA’s)

  • It is the important point out – oils that consist of long-chain fatty acids (PUFA’s) may actually decrease the cell’s ability to absorb blood sugar. 
  • This could cause or make worse – insulin resistance and diabetes. 
  • Healthy cells use glucose. Unhealthy cells do not. 

🥥 #4 Coconut Oil lowers your risk of Heart Disease

Populations that eat Coconut Oil are some of the healthiest in the world. They also have the strongest hearts. 

Coconut oil does not oxidize when exposed to oxygen like many other oils. 

The Oxidation of fats is linked to oxidative stress in your body. 

If you have a history of heart disease in your family switching to coconut oil will have an immediate positive impact on the health of your family members. 

🥥 #5 Coconut Oil boosts Thyroid Function

Coconut Oil has a unique fatty acid that stimulates better Thyroid function. It is interesting that there are many published studies that back this up. 

Why are 34 % of Americans affected by metabolic syndrome?

The consumption of polyunsaturated fats has increased in the last 20 years. 

Are we any healthier?

There are published studies on the relationship of coconut oil, the thyroid and metabolism. Coconut oil has unique fatty acids that stimulate metabolism. These Fatty Acids supply the body with tremendous energy and promote weight loss. 

Most people are unaware that Hypothyroidism is an Autoimmune disease

This is the reason that medications for Hypothyroidism are not very effective.

It stands to reason then that initiating Thyroid Hormone replacement therapy without addressing the underlying immune imbalance is like changing the oil in your engine with the hopes that the transmission will stop failing – it doesn’t work that way… 

To reduce thyroid problems you need to reduce inflammation because inflammation stops the change of T3 to T4 (Thyroid Hormones). T4 is the inactive form of Thyroid Hormone. Coconut Oil stops inflammation – allowing for a healthy liver and the production of proper thyroid hormones. 

Coconut Oil can help Thyroid issues, Auto-immune disorders & brain fog

🥥 #6 Coconut Oil kills Candida Fungus

Research has revealed the Coconut Oil can fight a bloodstream infection caused by  the Candida Albicans fungus – often referred to a “yeast infection”

Symptoms of Candida overgrowth

  • Skin and nail fungal infections such as Athlete’s foot
  • Feeling tired, worn down for example – Chronic Fatigue
  • Fibromyalgia and
  • Digestive issues such as bloating, constipation, or diarrhea

Candida overgrowth can even be at the root of autoimmune diseases such as Hashimoto’s Thyroiditis, Rheumatoid Arthritis, Ulcerative Colitis, Lupus, Psoriasis, Scleroderma, difficulty concentrating, poor memory, lack of focus, ADD, ADHD, and brain fog. 

Skin issues like Eczema, Psoriasis, Hives, Rashes, Irritability, Vaginal itch and UTI’s, severe Seasonal allergies & Itchy ears can be from digestive imbalance caused by Candida overgrowth. 

Strong sugar and carbohydrate cravings all these are symptoms of Candida as well.  

70 % of people are affected by Candida – a fungal/yeast infection.

I know, it’s hard to believe you could have a fungus growing throughout your body. 

Coconut Oil is excellent at stopping Candida in it’s tracks! 

🥥 Eating Coconut Oil will give you a flat belly by helping you burn stubborn belly fat

Coconut oil helps you burn off “visceral fat” – (the most dangerous fat of all) 

Visceral Fat is highly associated with many Western diseases. 

Coconut Oil will give you glowing skin, radiant hair, and a clear brain. If you like hearing things like that then you are in luck. 

About that – Flat Belly

A study of 40 women with abdominal obesity, supplemented with 2 Tablespoons of  Coconut Oil per day led to a significant reduction of BMI and waistline circumference in a period of 12 weeks. 

So to be clear – a flat belly won’t disappear overnight or even after your 1st day, it takes weeks or maybe even months after starting your daily coconut oil habit.

The things that are the most worth it take time. 

It is a universal truth, when you avoid shortcuts and really work for something and enjoy the process, you will not only receive what you want but you will hold on to it. 

So I put together a recipe that helps me enjoy my 2x a day Coconut habit

Coconut Bites

  • 1 Cup Organic Unrefined Coconut Oil
  • ½ Cup Organic Unsweetened Coconut
  • 1 Tablespoon Natural Food grade Beeswax
  • 1 Teaspoon unsweetened Cocoa Powder
  • 1 Dropper full of Stevia
  • A dash of Sea Salt

Warm Cocoa Powder and Bees wax on the stove until completely melted and blended together. Add your Coconut oil and continue to heat on low just until all ingredients are blended together nicely. Add Stevia to taste and a dash of Sea Salt. 

Next make a sink of cold water and add ice to it to make a cold water bath – about 2 inches in your sink. Set the hot pan down in this sink and continue to stir until all ingredients mix well and the Coconut Oil begins to harden again. 

Spoon this int ice-cube trays and freeze. Then pop out of trays and store in the refrigerator. 

Each Coconut Bite is about 1 Tablespoon of Coconut Oil. Enjoy!

Are you ready to have a flat belly in as short as 4 weeks? Is this a habit worth continuing?  

Your answer will determine your habits. See you in the coconut oil aisles! 😎

Coconut Oil for Health

Unrefined Organic Coconut oil is pretty easy to find in the grocery store but if you would like me to make a recommendation for you – drop me your email address. 

I’ll even give you a 20% discount for your 1st order. 

Resource for much of this article: