Grilled corn & avocado salad - only 5 ingredients! |

This grilled corn and avocado salad is a perfect pairing with the lime cumin dressing. The lime cumin dressing only has 4 real ingredients, added to this salad with another 4 and you come out with only 8 real food ingredients. That's pretty simple.

You can get the recipe for the lime cumin dressing and head back over here for the salad recipe.

updated 6.16

Young Living's vitality line of oils are oils that are labeled for ingestion*. These oils are a great way to support your body and wellness for only cents per drop. 

One drop of essential oil contains 40 million-trillion molecules. That is 40 followed by 18 zeros. So each drop of oil is very powerful and has enough molecules to cover your entire body. 

With essential oils, you can use them aromatically - inhaling or smelling them, topically - using them on the skin, or ingesting them - this line is labeled for ingestion. 

Ways to ingest essential oils:
Nutrition basics  - simplifying nutrients

This is an overview of what a nutrient actually is. Although to some it may seem elementary, it is important to have a good foundation that you can build upon. Nutrition concepts and definitions can be explained in more detail but it is always good to just start off with some definitions.

When I use the term nutrients, I am referring to macronutrients and micronutrients


Macronutrients are nutrients measured in larger (macro) amounts. The macronutrients are

Carbohydrates (CHO)

These macronutrients are usually measured in grams (g). If your brain doesn't work in grams, (and in the US ours usually doesn't) 28 grams = 1 ounce. So this is still a relatively small amount. However, it is much larger than micronutrients.


Micronutrients are nutrients measured in smaller (micro) amounts. The micronutrients include


These micronutrients are usually measured in milligrams (mg). 1000 milligrams = 1 gram.

Nutrients are components that our bodies need to stay alive. We all know we need to eat food so that we will not starve. But it is more than that.

Our bodies are made up of millions of chemical reactions. In order for these chemical reactions to take place, we need these nutrients. In order for our heart to beat it needs sodium, calcium and potassium (among other things), all minerals. Without those minerals, the muscle could not function - our heart could not beat.

When our bodies are short of some of these nutrients, maybe from a poor diet of processed foods that do not have enough nutrients we need, our body will then steal those nutrients, if it can. If our heart cannot get enough calcium from the diet to function, it will take it from another source in order to keep beating. Maybe your bones. Now your bones are weaker and may break more often.

That is just one example of how not getting enough nutrients from a healthy diet could be detrimental to our health. You might not notice in one day or one week, but over the years your health may suffer. Some things might seem minor, like less energy. Others could be more serious, like osteoporosis.

We need to consume a healthy, balanced diet daily so that the nutrients our body receives are also balanced. Eating a healthy diet cannot guarantee to ward off any and all diseases, conditions, and problems that may arise, but it may help.

For more support and nutrition information, join the suzyandco newsletter

Lemon ginger dressing |

One of the most simple real food items you can make is homemade salad dressing. And this lemon ginger dressing only has 4 ingredients!

I remember (several) years ago when I was in school. A bunch of my classmates would talk about how easy it is to make homemade dressing. I was always so intimidated because the couple times I tried to make dressing, I failed.

Fast forward to today and I think I only buy store-bought dressing a couple times a year (yes, I know it is not as healthy, but I don't always have the energy to make everything from scratch.)

Not every essential oil will work for everyone in every way. Just like some people will respond better to different diets, we all respond differently to the oils.

If you are wondering why certain oils work on your friends and family, or why an oil works on you once and not the next time, I have a simple explanation why.

This homemade ice cream only has 4 ingredients. It is really simple to make and tastes so creamy and decadent.

I am not going to try to convince anyone that this is healthy, even though this is a nutrition site. It is definitely still a treat not to be eaten in copious amount daily, no matter how much you really want to eat the whole thing. But at least the shorter ingredients list means you know what all the ingredients are.

sangria hack |

Sangria is one of my favorite adult beverages. However, we don't always have some and sangria can be filled with sugar in the from of simple syrup and/or fruit juice. So this is an easy way to get your fill of sangria without all the extra calories, sugar, or work.

Your favorite wine - red or white
1-2 drops of orange vitality essential oil*

*Only ingest essential oils from reputable companies that you have researched. Not all companies are the same. Many companies, despite saying "100% pure" will have added fillers in the oils. I only trust Young Living for myself and my family. 

simple lime cumin dressing |

Two of my favorite flavors are lime and cumin. I put cumin in dishes whenever possible. I hadn't even realized how much I used it until a friend mentioned that every recipe I tell her about I have added cumin to. And lime? Refreshing and tangy and perfect in margaritas, guacamole, and Mexican/TexMex dishes.

This dressing is inspired by those 2 ingredients and only has 4 ingredients - total! I wasn't sure how it would taste when I started experimenting. I thought I would need to add more to make it palatable. But after mixing it up and tasting it, I was pleasantly surprised to not need a single other ingredient for this dressing. It's simple, tasty, and made up of real ingredients.

1/4 cup avocado oil or other light tasting oil - I would avoid extra virgin olive oil because of the strong flavor
1/4 cup lime juice
2 teaspoons cumin
1 teaspoon raw honey
Optional - 2-3 drops lime vitality essential oil - you don't have to add this ingredient, but it really enhances the flavor of the lime

Mix all the ingredients together in a bowl with a whisk or fork.

Fad diets seem to be a constant health topic. Being a nutritionist most might assume that I am against all fad diets and do not recommend them.

For the most part, I don't think fad diets are the best way to go, however, I do think they can be very beneficial to some people and they have their place.

So what is a definition of a fad diet. I think it depends on the person. Every diet is marketed as an eating plan for life. Even those with phases usually still emphasize long term strategies to keep you on track. When doctors and nutritionists (or whoever) formulate diets, for the most part I do not think they intend to have it be for a limited amount of time and then the dieter goes back to eating the same exact away as before.

The hope is that someone will start following their (the diet formulators) diet and change their (the dieters) life.

So for my definition a fad diet is one that tends to come and go (but not always) and that people do for a short amount of time before going back to their regular way of eating. Which means that a fad diet to one, may be a way of life for another. 

Why I don't think this is always a problem

Whether it be paleo, atkins, whole30, South Beach, GAPS, the low FODMAP diet, WW, or the countless others, each of these diets have their place. And each have some pros and cons. Since we always hear more about the cons I will start there.


  • Difficult to do
  • Difficult to stick with
  • May not be healthy
  • May not teach you how to eat better

But here are some things I consider Pros for "fad" diets


  • Portion control - many of these diets focus on how much to eat and teach the dieter to be mindful of the amounts they are putting in their mouth.
  • Times to eat - another mindful habit, realizing when you are eating, when you are snacking, when you are hungriest. These diets can create a new awareness.
  • Food allergies - Sometimes, when the dieter removes a food and starts to feel better, they might be discovering a food allergy they were unaware of before.
  • Food sensitivities - Similar to an allergy, food sensitivities may be discovered.
  • Meal ideas - Do you ever get bored eating or have a hard time changing up your meals. Many of these diets have tons of meal ideas to help you out
  • Meal Planning - I think this might be one of the most difficult things about eating. I think this is also why many people do not stick to healthy eating consistently. Meal planning is a great way to stay on track to meet your health goals. But not enough people do it. When you try out a new diet, you usually plan out your meals and snacks so that you stay on track with the diet. Learning to meal plan is a great "side effect" of diets. 
  • There may even be others I have not thought of.

So you should start a "fad" diet?

Some things to think about if you are considering starting a new diet. I would not do it just to lose weight. If that is your only goal, you might not be being honest with yourself on how a diet will improve so much more than just weight.

  • Look at the diets and see which make the most sense to you.
  • Which diet will help you the most?
  • Which diet will best fit into your life?
  • Which diet will teach you the most?
  • Which diet will help you discover if you have a sensitivity to X Y or Z? (sometimes you already have a suspicion)

If you do decide to do some type of diet (and again I am not saying you should or shouldn't, only you can decide that for yourself) don't just read one article or ask a friend. Get the book if there is one, go to the website for the actual diet, go to a meeting if they have one. Then commit to doing it for more than a week and track how you feel, what you like, what you don't like, any changes in your energy levels, aches and pains, budget. Don't just track your weight.

One of my favorite quotes is:

If you always do what you have always done, you will always get what you have always gotten*

If you want to change your healthy for the better, you might have to try something different.

If you are thinking about doing a detox - check out my Why you need to do a cleanse video to see if it is right for you. 


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