Your Body: A Temple for the Holy Spirit

This scripture makes it clear: your body is holy, the dwelling place of God’s Spirit. Every choice—how you move, eat, or rest—is a chance to worship. Caring for your body keeps it ready for His calling.

• Exercise: Spend 20-30 minutes moving in a way you enjoy—walking, stretching, or dancing. It equips you to serve others and share God’s love.
• Nutrition: Choose nutrient-dense, traditional foods and give thanks for each meal that fuels you for God’s work.
• Rest: Aim for 7-8 hours of sleep and embrace a Sabbath pause to restore your body.

Caring for your body is worship, preparing God’s temple for His purpose.

Extending Care to Your Soul and Spirit

While 1 Corinthians 6:19-20 focuses on the body, the Bible shows we’re whole beings—body, soul, and spirit, a trichotomy woven together. The Bible, in 1 Thessalonians 5:23, teaches we’re created with three parts—spirit, soul, and body: “And the God of peace Himself sanctify you wholly, and may your spirit and soul and body be preserved complete, without blame, at the coming of our Lord Jesus Christ.”

Your body houses your soul and spirit, enabling you to live God’s plan. Your soul is your inner self, made up of your mind (thoughts), will (choices), and emotions (feelings), created to reflect and express God. This is where your personality lies, reflecting His love, wisdom, and strength in how you think, choose, and feel, like a mirror flashing His glory. Your mind processes life, but it’s tied to your will and emotions. Your will is your superpower to decide, to say “yes” to God’s plan and “no” to distractions, lining up your life with His purpose. Your spirit is your eternal connection to God, alive through the Holy Spirit. Caring for your body strengthens your soul and spirit to honor God fully.

Nurturing Your Soul

Your soul’s purpose is to reflect and express God through your unique personality—your thoughts, choices, and feelings. A healthy soul thinks clearly, chooses wisely, and feels deeply to honor Him. Scripture guides us: “Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things” (Philippians 4:8, NIV). Here’s how to nurture your soul:

• Prayer and Meditation: Spend a few minutes praying or reflecting on a verse to clear your thoughts, strengthen your will, and calm your emotions, reflecting God’s peace.
• Gratitude: Write down three things you’re thankful for daily to focus your thoughts on God’s goodness, steady your will, and lift your emotions with His joy.
• Boundaries: Limit negative influences, like distractions or draining relationships, to keep your thoughts clear, will strong, and emotions balanced.

If your soul feels heavy—thoughts tangled, choices uncertain, or emotions unsteady—seek support from a pastor or qualified practitioner. That’s stewardship, realigning your soul to reflect God’s glory.

Cultivating Your Spirit

Your spirit is your direct connection to God, enlivened by the Holy Spirit in your body’s temple. Caring for your spirit deepens your faith and keeps you rooted in His will. Here’s how to strengthen that connection:

• Prayer and Worship: A short prayer or worship song opens your heart to the Holy Spirit’s guidance.
• Scripture Reading: Reflect on a Bible verse daily to feed your spirit with God’s truth.
• Fellowship: Connect with a faith community to strengthen your spirit through shared worship.
• Service: Show kindness to others, letting the Holy Spirit’s love flow through you to renew your spirit.

Repentance and confession restore your spirit when you stray, keeping God’s temple open to His presence.

A Response to God’s Great Price

The “great price” is Christ’s sacrifice, redeeming your body, soul, and spirit. Caring for your body honors His temple. Nurturing your soul reflects His love through your choices. Cultivating your spirit keeps you close to Him. Together, they make you a vessel for God’s work—serving, praying, and living with purpose.

Practical Steps to Honor Your Temple

Here are simple ways to care for your body, soul, and spirit as worship:

1. Nourish Your Body: Choose nutrient-dense, traditional foods, giving thanks for each meal.
2. Move Daily: Do 20-30 minutes of exercise you enjoy to stay ready for God’s work.
3. Prioritize Rest: Get 7-8 hours of sleep and honor Sabbath rest to renew your body.
4. Practice Stillness: Spend 5-10 minutes in prayer or meditation to align your soul’s thoughts, will, and emotions with God.
5. Feed Your Spirit: Read a verse, worship, or serve someone to deepen your faith.
6. Connect with Community: Surround yourself with people who encourage your soul and spirit.

A Lifelong Journey of Stewardship

Caring for your body, soul, and spirit is a journey. Some days, you’ll stumble—skipping exercise, wrestling with your soul, or feeling distant from God. His grace is enough. Each day offers a fresh start to honor His temple. Reflect on 1 Corinthians 6:19-20 and ask: How can I care for my body, soul, and spirit to honor God? Let this guide you toward habits that build a legacy of faith and love.

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Want to grow in caring for your body, soul, and spirit? Subscribe to my newsletter for insights, practical tips, and faith-filled encouragement to live a life that honors God. Plus, listen to my podcast, Sharise Uncut, where we explore topics on faith, wellness, and building a legacy with real talk and actionable steps. Let’s walk this path together.

If you’re beating yourself up over relentless cravings, thinking it’s your fault or a lack of willpower, stop! Overeating can stem from emotional triggers like loneliness, stress, boredom, or sadness—if this sounds like you, read his article, take my quiz, and get my tips—but if your hunger is a raw, physical pull, it’s likely driven by a rigged food system, bad dietary advice, and biology, not personal failure. This article unpacks the physical reasons women get stuck in this cycle and how to break free to live bold.

Why Do You Overeat? Let Me Count the Ways

Your physical cravings aren’t about weakness—they’re driven by biology and manipulation. Here’s the raw truth:

1. The Food Industry is Playing Dirty

The food industry spends billions researching how to make you crave their products. In the 1980s, cigarette giants like Philip Morris and R.J. Reynolds, who bought up brands like Kraft, General Foods, and Nabisco, brought their tobacco tricks to food, crafting hyper-palatable products like Oreos and Kool-Aid to keep you hooked. Other food companies followed suit, adopting these tactics to churn out addictive snacks and drinks. They engineer foods with the perfect mix of fillers, additives, sugars, and artificial flavors to hit your brain’s reward center like a slot machine. It’s no accident you can’t “eat just one” chip or cookie—they’re designed to override your body’s natural signals. The more you eat, the more they profit. Those cravings are a chemical hijack, keeping you hooked.

2. The “Healthy Eating” Myth is BS

You’ve been fed lies about what’s “healthy.” For years, we’ve been told to swap butter for vegetable oils, go “plant-based” to save our hearts, and avoid meat, cholesterol, and saturated fats like the plague. But that’s nonsense. Those “healthy” vegetable oils and margarine? They’re often inflammatory and linked to chronic disease. Plant-based diets alone can leave you nutrient-deficient, craving more to fill the gaps. And meat, cholesterol, and saturated fats? They’re not the enemy—they’re essential for your brain, hormones, and mental clarity, helping curb those relentless sugar cravings. The “healthy” foods we’ve been sold are often driving addiction, wrecking our health, and stealing our energy.

3. The SAD Diet Starves Your Body

The Standard American Diet (SAD) is a disaster. It’s packed with processed carbs, sugars, and fake foods that leave your body screaming for real nutrition. When you eat this way, your body doesn’t get the vitamins, minerals, or healthy fats it needs to function. So, it keeps sending hunger signals, begging for more, even if you’re eating all day. You’re not weak—you’re overfed and undernourished. No matter how much you pile on your plate, those processed foods can’t satisfy your body’s deeper nutritional needs. It’s like trying to fuel a car with sugar syrup—it’ll sputter and stall.

Ready to get your mind blown? Read on

4. Your Cravings Aren’t Even Yours

Brace for a truth bomb most diet experts miss: Those intense physical cravings for sweets, chips, or soda? They might not be yours! If you’ve been eating the SAD diet, your gut has become a playground for pathogenic bacteria, yeasts, and microbes that thrive on sugars and processed carbs. These critters are like tiny parasites, manipulating your brain to demand the foods they need to survive. That 3 PM cookie obsession? It could be those gut bugs throwing a tantrum. You’re battling a biological takeover, not just your own habits.

5. Toxins Are Sabotaging Your Efforts

Here’s another shocker even many diet gurus overlook: Toxins in your fat cells could be why you’re stuck! You’ve heard it a million times: “Just eat less, move more, and you’ll lose weight.” If only it were that simple! If you’ve been eating the SAD diet, no matter how much you sweat at the gym or cut calories, that stubborn fat might not budge. Why? Your body could be holding onto toxins—pesticides, herbicides, and chemicals from processed foods, water, the environment, even your personal care products. These nasties, along with heavy metals, get stored in your fat cells. It’s your body’s way of locking away toxic chemicals to protect your organs from damage. So, while you’re killing it on the treadmill, your body’s like, “Nope, I’d rather keep you fat than let these toxins wreak havoc.” The food industry’s chemical-laden junk doesn’t just fuel cravings—it loads you with poisons that make weight loss a battle. You’re not failing; you’re fighting a rigged system that’s turned your body into a toxin storage unit.

The Real Cost of This Mess

These physical cravings, fueled by the food industry and the SAD diet, aren’t just about food—they’re hijacking your life. They’re:

• Draining your energy, leaving you sluggish and foggy when you should be thriving.
• Disrupting your hormones, throwing off insulin, cortisol, and hunger signals, which fuels cravings and chaos, especially for midlife women.
• Fueling chronic health issues, from weight gain to inflammation to mood swings.
• Stealing your confidence, trapping you in a cycle of self-blame and frustration.
• Robbing your future, keeping you from living the bold, purposeful life you deserve.

How to Start Breaking Free

If your cravings are a physical drive, not emotional, you don’t need more willpower—you need a plan that works with your body. Here are steps from my own journey and what’s helped my clients:

1. Ditch the Processed Junk: Start small by cutting out one processed food (like soda or packaged snacks) that’s loaded with toxins like pesticides and chemicals. Replace it with a nutrient-dense snack like a pastured hard-boiled egg, a slice of organic cheese, or a small mug of homemade meat stock. These real foods pack protein, healthy fats, and nutrients to satisfy your body and support its natural detox, helping fat cells release stored toxins so they lose their job—without feeding gut bugs like sugary snacks do.
2. Embrace Real Fats: Don’t fear butter or fatty cuts of meat. These healthy fats stabilize blood sugar, reduce cravings, and give your brain the fuel it needs to stay sharp.
3. Listen to Your Body: Hunger is a signal, not the enemy. Ask: Is my body begging for nutrients, or are those gut bugs demanding sugar? A nutrient-dense meal can silence the noise. Click here to learn how to tune into your body’s signals and get my Mindful Eating Exercise and Satiety Guide.
4. Reset Your Gut: You can’t outrun a bad gut environment. Focus on whole, unprocessed foods to starve out those sugar-loving microbes and rebuild a healthier balance.
5. Own Your Choices: The food industry wants you to feel powerless, but you’re not. Every bite is a chance to take back control and nourish yourself like the Leading Lady you are.

You Deserve Better—And It Starts Now

Midlife is your time to live wise, wild, and free—not to be chained to cravings or guilt. If your overeating is physical, you’re not the problem—the system is. The food industry, SAD diet, gut critters, and toxins don’t have to run your life. If it’s emotional, my article, quiz and tips will help you uncover those triggers. Either way, I’m here to help you make that shift, one bold step at a time.

Tune in for the Truth

Tune in to Sharise Uncut where I cut the bull and get real about health, life and everything in between, and sign up for my newsletter to grab some fabulous No-BS freebies to help you on your journey to whole health!! Let’s do this!

A Wake-Up Call: Are We Eating Just to Eat?

That lunch got me curious about how much we’re actually eating every day. A friend once dropped a wild stat: Americans eat about 4 pounds of food a day on average! I thought, “No way!”—so I did some digging. Turns out, it’s actually over 5 pounds! Now, we all have different needs, and foods vary in weight, but it hit me hard: are we eating just to eat, or because our bodies truly need it? That moment was a big ol’ wake-up call to ditch the mindless munching and start paying attention to what my body’s really asking for. To do that, I had to get intentional about how I approach every bite—starting with some simple, game-changing habits.

Tuning In: Tips to Eat Mindfully

Once I realized I needed to pay closer attention to my body’s signals, I started focusing on habits that make eating a mindful experience. Eating should leave you feeling like a rockstar—energized, happy, and ready to take on the world—not like you need a nap and some stretchy pants! The secret is mindful eating: being fully in the moment with every bite and listening to your body’s signals. Here’s how to get back on track (and a little reminder for myself too):

• Start with a Before-Eating Ritual: Get present—feel yourself in your seat, take three deep breaths, and give gratitude for your meal before digging in. This helps shift you out of stress mode and into “rest and digest”, calms your nervous system, and tunes you into yourself, setting the stage for a mindful eating experience.
• Load Up on Real Goodness: Fill your plate with nutrient-packed foods—think GAPS-friendly gems like meat stock, pastured meats, or fermented veggies, or Nourishing Traditions classics like raw cheese and soaked nuts. They fuel your body and keep you satisfied longer.
• Chew Like a Champ: Slow down and chew each bite thoroughly—it helps your digestion and gives your body time to say, “Hey, I’m good!”
• Savor Every Second: Enjoy every bite like it’s a little party in your mouth—taste the flavors, feel the textures, and soak in the smells. Eating’s not just fuel; it’s a joyride!
• Drop That Fork: Put your fork down between bites—it’s a sneaky trick to slow down and check in with yourself mid-meal.
• Listen to Your Body: Pause and ask, “How’s my belly feeling?” If you’re satisfied, it’s time to call it quits—don’t let your eyes trick you into eating more just because it’s on the plate.
• Pack It Up: Don’t feel like you need to eat every bite—you can save it for later! That’s what take-out bags are for, so you can enjoy your meal without overdoing it.
• Check In After a Bit: Then in 20-30 mins, if you start to feel hungry after your fullness signals settle, eat leftovers or grab a healthy snack like a small cup of bone broth, a handful of soaked almonds, or some fermented sauerkraut.

Eating should make you feel amazing, and mindful eating lets you strut away from the table saying, “Hot damn, that was a good meal!” These habits are a great start, but to take it to the next level, I use a tool that helps me tune into my hunger and fullness cues with even more precision.

The WISE & Wild Way Hunger-Satiety Scale: Your Body’s GPS

Now that I’ve got some mindful eating habits in my toolkit, I lean on a tool that helps me fine-tune my body’s signals: my Wise & Wild Way Hunger-Satiety Scale—it’s like a GPS for your body’s hunger vibes, but with a sassy twist! It counts down from 10 (extremely stuffed) to 1 (starving), and the sweet spot is 4 to 6/7—where you’re hungry enough to eat but not desperate, and satisfied without feeling stuffed to the gills. Here’s the breakdown in a fun little table:

I’ve made this scale different from typical ones that suggest eating at 3, when you’re already uncomfortably hungry and irritable—that’s just too late and sets you up for trouble. Waiting until you’re cranky isn’t wise; it can lead to overeating or discomfort, especially if you’re stuck waiting to order or cook, so I designed this scale to get you eating earlier, keeping things WISE & a little wild.

When You Hit 4—Let’s Plan to Eat!: Start planning to eat when you hit a 4, where you’re a little hungry, can still make smart choices, but know you’ll be hungrier soon—perfect time to get ready, especially if you need to order or cook. Don’t wait any longer than a 3, when you’re uncomfortably hungry, distracted, and irritable (I’ve been there, and it’s not cute, ladies!). Keep simple, nutrient-dense snacks on hand for those in-between moments, especially when running errands—think GAPS-friendly picks like a hard-boiled egg, fermented pickles, or Nourishing Traditions favorites like raw cheese or a few soaked walnuts.

When You Hit 6 or 7—Time to Stop!: Stop eating around a 6 or 7—you’re satisfied or comfortably full. At a 6, your hunger’s gone and you could nibble more but don’t need to, and by 7, you’re set for a few hours with no urge to keep going. It takes about 20 minutes for your fullness signals to catch up, so if you stop at a 6, you’ll likely feel perfectly content soon after. To make this easier, keep serving dishes off the table, take your time, and savor every bite with all your senses.

Quick Eating-Out Tips:

• Restaurant portions are wild—and it’s not just fast food! Split that oversized meal with a friend to keep things in check.
• Ask for a to-go container when your food arrives—be ready so you’re not nibbling away while waiting for the waiter to bring one later.
• Done eating? Cross your silverware in an X on your plate—it’s a slick signal to the waiter that you’re all done.

This scale helps you tune into your body’s signals with precision, but sometimes, mindful eating goes even deeper—it’s about truly connecting with your food on a sensory level. Let me share a practice that takes this awareness to the next step.

Honor Your Hunger: A Mindful Eating Exercise

Using the Wise & Wild Way Hunger-Satiety Scale is a great way to tune into your hunger and fullness, but there’s another practice I love that takes mindfulness even further: a little exercise I share with my clients-especially helpful for emotional eaters. I call it Honor Your Hunger, and it’s designed to help you connect with your body’s signals on a deeper level. You can do this solo or in a group with your Leading Lady crew—there’s something magical about coming together with other women to share your experiences, giggle, and learn from each other as you go through the steps.

Mindful Eating Exercise: Honor Your Hunger
Practicing mindfulness can be a game-changer for understanding what your body truly needs. Too often, eating turns into a mindless act, and unhealthy habits sneak in on autopilot. Mindful eating is about being 100% in the moment with your food, using all five senses to savor the experience. You might discover tastes, textures, and smells you’ve never noticed before! It’s also about eating only when you’re physically hungry, not to cover up emotions. Here’s how to do it:

Pick a small piece of food you can hold without making a mess—a single raisin is perfect. Move slowly through these steps, really soaking in each one:

1. Look Closely: Before picking it up, check out how the food looks on the table. Notice its color, how the light bounces off its surface, and its size.
2. Feel It: Pick up the food and feel its weight, its texture against your skin. Roll it between your fingers or in your hand—is it smooth, rough, slick, soft, or firm?
3. Smell It: Bring it to your nose and take a big whiff. What do you smell? Does the smell bring anything to mind?
4. Taste Without Chewing: Pop it in your mouth, on your tongue, but don’t chew yet. Notice how it feels—does the texture match how it felt in your hand? What do you taste? Roll it around and feel the sensation.
5. Chew Slowly: Now, start chewing slowly. Notice how your teeth sink into it, how the texture changes inside. Pay attention to the flavor as it spreads across your tongue. What sounds do you hear as you eat it? Feel your body’s response—does your mouth fill with saliva? Does your tongue feel warm or cool? Keep chewing, savoring every sensation as you finish.

If you’re doing this in a group, take a moment to share what you noticed—maybe the raisin’s sweetness caught you off guard, or you loved its texture. Hearing how other ladies experience the same food can spark a deeper connection and make the practice even more special. This exercise helps you slow down, reconnect with your senses, and honor your hunger, turning eating into a mindful, joyful act. Once you’ve done this exercise with a simple piece of food, try it with your next meal-honoring your hunger, honoring yourself.

Ready to take this mindful approach even further? Let’s talk about how you can make it part of a bigger wellness journey.

Join Leading Lady Solutions

This exercise—and mindful eating as a whole—isn’t just about food; it’s about nourishing your body, mind, and soul in a way that feels amazing and builds a legacy of wellness. Let’s toss the mindless munching and really tune into what our bodies need!

Click here for a PDF copy of my Wise & Wild Satiety Guide and Honoring your Hunger Exercise!
Do you wonder if your overeating is driven by emotions, take the quiz, get the tips here

Want to dive deeper into living with intention and unstoppable wellness? Check out my coaching programs—get on the waitlists to start transforming your life!

Sign up for my newsletter for practical tips to nurture your body and soul, and tune into Sharise Uncut where I dish the truth on health, life, and everything in between. Subscribe and share as a Leading Lady to spread the love!

~Inspired by a life of truth, grit, and unstoppable wellness.

Been There, Done That

I get it—I was an emotional eater for decades. As a kid, I stuffed my stress, trauma, and pain with food. It was my shield, the one thing I could control when life felt like a runaway train. As I got older, it became my crutch for dodging bigger fears—like what I’d do if I didn’t have “lose weight” as an excuse. Every time I neared my goal weight, the panic of facing an uncertain future sent me spiraling back to the fridge. I’d eat to push away the what-ifs, regain the weight, and restart the miserable cycle. At least I knew the drill: “I’ll get back on track tomorrow.”

Worse, I used food to punish myself. Feeling worthless, like I was “bad,” I’d binge until I felt sick, convinced I deserved it. Tomorrow’s promise of “eating right” was my get-out-of-jail-free card. If this hits home, you know it’s a brutal loop. That’s why, after breaking free, I became a Strategic Intervention Coach and Holistic Practitioner—to help others bust out of that cycle and reclaim their lives, body and soul.

The Emotional Eating Trap

My clients’ stories differ, but the feelings are the same: guilt, defeat, powerlessness. They know the foods they’re eating are packing on pounds and wrecking their health, but stopping feels impossible. They feel heavy, sick, hopeless—like they’re stuck forever. I’ve lived those feelings too, and I’m here to tell you: you’re not alone, and you can change.

Emotional eating isn’t about hunger—it’s about escape. Stress, loneliness, overwhelm, or just craving a hit of comfort push us to food. It’s not a willpower failure; it’s an emotional knot. But here’s the beautiful truth: you can untangle it. You can learn to face your feelings head-on, without a snack as a sidekick.

Signs You Might Be an Emotional Eater

Wondering if this is you? Check these red flags:

• Eating in secret, hiding wrappers, or sneaking snacks when no one’s around
• Feeling guilty or ashamed after eating
• Eating when others are gone to avoid being seen
• Fearing you’ll never stop if you “let go”
• Obsessing about food—what’s next, how much, will it be enough?
• Food losing its joy, becoming a source of anxiety
• Worrying you’ll eat too much and that you won’t get enough
• Ignoring hunger cues, eating on autopilot

If these ring a bell, you’re not doomed—you’re just human, and there’s a way out.

Breaking Free: No More Slave to Food

Emotional eating thrives on stress, boredom, or pain, but you can rewrite that story. It’s not about locking the pantry; it’s about tackling the emotions driving you to open it. You don’t need to stay chained to this cycle—you can learn healthier ways to cope, ones that leave you feeling empowered, not stuffed.

Step One: Awareness

First, get real with yourself. Are you eating because you’re hungry or because life feels like too much? Try this quick quiz to spot the patterns:

• Do I eat when I’m stressed, sad, or bored, even if I’m not hungry?
• Do I feel guilty or hide my eating from others?
• Am I thinking about food all the time, even when I’m full?
• Does eating feel like a punishment or a way to avoid tough feelings?

If you’re nodding, that’s your starting line. Awareness is power—it’s the first step to breaking the cycle.

Step Two: Get Support

You don’t have to fight this alone. My Leading Lady Experience, a group coaching program, is where we dive deep together to uncover what you’re really hungry for—connection, ridding yourself of false beliefs, building stronger relationships, and learning to feel worthy so you can get unstuck. With like-minded women rallying to cheer you on, you’ll find the support to break free from emotional eating’s grip. And over at SPBTV—Your Wholistic Living Network, you’ll discover classes on nutrition, yoga, meditation, and programs designed to help you escape that loop and reclaim your emotional power. Together, we’ll build the tools to face your feelings, not bury them in food.

Take the Quiz, Get the Tips

Click here to download the quiz and get my Free Tips for Overcoming Emotional Eating. Want to learn how to listen to your hunger cues? Click here to learn how to tune into your body’s signals and get my Mindful Eating Exercise and Satiety Guide.

If you think your overeating is not due to emotions, but a pure physical drive, read this article and learn what might be the cause.

You Are Not Alone

Emotional eating can feel like a life sentence, but it’s not. You’re not weak or broken—you’re just stuck in a pattern, and patterns can change. Take that first step today. Reach out, get curious about your triggers, and let’s break that cycle together. Your future self—lighter, stronger, freer—is waiting.

Ready to Go Deeper?

Learn about my coaching programs launching soon and get on the waitlist! Don’t want to wait? Sign up for my newsletter, and tune in to my podcast, Sharise Uncut, for No BS tips to for your health, life and everything in between!

To your health—and a life unchained from food!

Note: While we’d love to eliminate plastic altogether, sometimes that’s not always practical. If you can find glass containers with ventilated lids, that’s the best choice for keeping your produce fresh while avoiding plastic. If not, make sure your plastic is BPA-free and only store cold foods, as heat can cause plastic to leach into your food.

Tip (The Wise & Wild Way): For beans, legumes, grains, nuts, or seeds in this article, soak or ferment them before cooking to make them easier on your digestion—it’s an ancestral trick to unlock their full goodness! This also helps reduce anti-nutrients like phytic acid, making nutrients more bioavailable.

Grab your PDF guide below

Tips from a Farmer

To keep your produce at its best, follow these easy storage and handling instructions, complete with cooking ideas to make the most of your fresh haul.

Fresh Vegetables

Artichokes

Keep artichokes refrigerated (32-36°F), storing in a perforated plastic bag to retain moisture. Steam and serve with organic browned butter and vinaigrette for dipping.

Arugula

Keep arugula refrigerated (32-36°F), stored in a perforated plastic bag, away from fruits to avoid deterioration. Arugula is good raw in a salad or cooked with other leafy greens.

Asparagus

Cut an inch off the bottom of asparagus spears. Submerge ends in water and refrigerate (32-36°F). Steam or sauté until just tender – do not overcook!

Beets

Keep beets refrigerated (32-36°F). The stems can be removed and they do not need to be in a plastic bag. Roasted beets are one way to prep beets for mixed salads. Preheat the oven to 400°F. Place beets in a covered baking dish with a splash of water to retain moisture, and roast until tender, about 1 hour.

Bok Choy

Keep bok choy refrigerated (32-36°F), storing in a perforated plastic bag. Wash and chop bok choy. Stir-fry with ginger and garlic, adding a splash of traditionally fermented soy sauce just before serving—look for organic brands labeled “Naturally Brewed,” or try Tamari, a wheat-free variety that’s better for those with wheat sensitivities.

Broccoli, Broccolini, Broccoli Rabe

Keep broccoli refrigerated (32-36°F), storing in a perforated plastic bag to retain moisture. Steam or sauté.

Cabbage & Brussels Sprouts

Store cabbage and Brussels sprouts in the refrigerator (32-36°F), in a perforated plastic bag. Chop cabbage or trim Brussels sprouts and blanch for 12 minutes in boiling salted water, or until they are tender.

Carrots

Keep carrots refrigerated (32-36°F). Remove tops and store in a perforated plastic bag. Eat raw as a snack or sauté with organic ghee and garlic.

Cauliflower & Romanesco

Keep cauliflower refrigerated (32-36°F). Chop and eat raw as a snack or in a salad, or steam and serve with salt and pepper. You can also place the cauliflower on a baking sheet, top with organic melted butter, sea salt and freshly ground pepper, and bake at 400°F for 20 minutes.

Celery

Keep celery refrigerated (32-36°F), stored in a perforated plastic bag. Chop and use in salads or in a stir-fry.

Cucumbers

Keep cucumbers refrigerated (32-36°F). Slice them thinly and mix with yogurt, salt and pepper for a quick salad that’s cool for summertime.

Eggplant

Keep refrigerated (32-36°F), storing in a perforated plastic bag. Prepare Barbecue (medium-high heat). Place eggplant rounds on rimmed baking sheet; brush with organic melted ghee, then sprinkle with salt and pepper. Place rounds on grill and cook until tender and golden, about 4 minutes per side.

Fava Beans

Keep fava beans refrigerated (32-36°F), in a perforated plastic bag. Take the beans out of the pod. To cook, blanch in boiling salted water for 1-3 minutes, then transfer to an ice bath to cool. Slip off the waxy outer skin by pinching each bean between your fingers. Sauté the peeled beans with organic butter, garlic, and onions.

Fennel

Keep fennel refrigerated (32-36°F). You can use the green fronds with meats or fish when roasting. Trim the white bulb and slice into ½ inch thick slices. Place on baking sheet and drizzle with organic melted butter and sea salt. Bake at 375°F for 20 minutes. This gives the fennel a sweet, caramelized flavor.

Garlic

Store whole heads of garlic in a cool, dry, dark place (45-50°F) with good ventilation, but do not refrigerate. However, always refrigerate peeled or cut garlic in a sealed container. Use in dressings, marinades and stir-frying for flavor.

Greens: Kale, Collard Greens, Chard, Mustard Greens

Keep refrigerated (32-36°F), storing in a perforated plastic bag. Discard stems or put aside for stock. Chop leafy part and wash thoroughly. Strain—greens are now ready to sauté with organic butter, onions, and garlic or steam and serve with a wedge of lemon.

Green Beans

Keep refrigerated (32-36°F), in a perforated plastic bag. Trim green beans and boil in salted water for 4 minutes. Strain and toss with a bit of organic melted butter.

Green Onions

Keep refrigerated (32-36°F) in a sealed plastic bag. Use fresh in salads or marinades, or sauté with organic ghee and vegetables.

Kohlrabi

Keep refrigerated (32-36°F), storing in a perforated plastic bag to retain moisture. Slice the kohlrabi and eat plain, or grate it into a savory salad.

Leeks

Keep leeks refrigerated (32-36°F). Trim white part, discard greens. Slice the white part into ½ inch rounds. Place in glass dish and drizzle with organic melted butter; bake at 350°F for 30 minutes.

Lettuce

Keep lettuce refrigerated (32-36°F), stored in a perforated plastic bag, away from fruits to avoid deterioration. Lettuce is good in sandwiches or simply tossed with vinegar and organic, cold-pressed olive oil.

Onions

Store whole onions in a cool, dry, dark place (55-65°F) with good ventilation, away from other vegetables (which can absorb the onions’ moisture). Always refrigerate cut onions. Heat a pan over medium-high heat, add organic butter or organic ghee, and then add the cut onions. Cook until caramelized and add to any dish for a deep, rich taste!

Parsnips

Keep refrigerated (32-36°F), storing in a perforated plastic bag to retain moisture. Use a mixture of parsnips and potatoes the next time you make mashed potatoes with organic butter—you will get a much richer, complex taste!

Peppers

Store whole peppers in a cool, dry, dark place (45-50°F), away from fruits to avoid over-ripening. Always refrigerate cut peppers. Gypsy and bell peppers can be eaten raw as a snack or in a salad. Sweet peppers are also great stir-fried.

Potatoes

Store whole potatoes in a cool, dry, dark place (45-50°F) with good ventilation, but do not refrigerate. Boil potatoes on stovetop or bake small potatoes on a baking sheet at 400°F for 30 minutes.

Radishes

Keep refrigerated (32-36°F), storing in a perforated plastic bag to retain moisture. Wash radishes and serve alongside carrots with dip for an apéritif (a fancy French word for a pre-meal appetizer served to stimulate the appetite and improve digestion).

Snap Peas

Keep snap peas refrigerated (32-36°F), in a perforated plastic bag. Take the snap peas out of the pod and sauté with organic ghee and sea salt.

Spinach

Keep spinach refrigerated (32-36°F), stored in a perforated plastic bag, away from fruits to avoid deterioration. Wash spinach and remove stems. Sauté onions in organic butter over medium heat; when browned, add the spinach. Once it is completely wilted, add salt and pepper to taste. Serve as a side dish or mix into a GAPS-friendly soup.

Summer Squash

Keep refrigerated (32-36°F), storing in a perforated plastic bag. Fire up the barbecue. Cut squash in half lengthwise. Place on rimmed baking sheet; brush with organic melted ghee, then sprinkle with salt and pepper. Place squash on grill and cook until tender and golden, about 4 minutes per side.

Sweet Potatoes

Store whole sweet potatoes in a cool, dry, dark place (45-50°F) with good ventilation, but do not refrigerate. Cut in half lengthwise and place on a baking sheet; top with organic melted butter, sea salt and freshly ground pepper, and bake at 400°F for 30 minutes. You can also top with organic butter and a drizzle of honey for a sweet touch.

Tomatoes

Keep tomatoes at room temperature (55-70°F). Do not refrigerate, as it will make the tomatoes mealy and flavorless. Cut tomatoes and mix with a balsamic dressing made with organic, cold-pressed olive oil or slice tomatoes, drizzle with organic, cold-pressed olive oil, and serve with fresh mozzarella.

Turnips & Rutabaga

Keep refrigerated (32-36°F), storing in a perforated plastic bag to retain moisture. Peel 1 lb turnips or rutabagas and cut into 1-inch-thick wedges. Melt organic butter in a heavy skillet over medium heat, then add turnips or rutabagas, ½ cup water, ½ tablespoon lemon juice, and ½ teaspoon salt and bring to a boil. Reduce heat to low and simmer, covered, 30 minutes. Increase heat to medium and stir turnips, then briskly simmer, uncovered, until all of liquid has evaporated and turnips are glazed and just tender, 20 to 35 minutes (they should be cooked through but still retain their shape).

Winter Squash

Store winter squash in a cool, dry, dark place (45-50°F). Cut into cubes and place on a baking dish. Roast at 375°F for 30 minutes.

Fresh Fruits

Apples

Keep apples refrigerated (32-36°F), storing them away from vegetables, as apples produce ethylene, a ripening agent. Eat raw as a snack, or slice into a green salad with walnuts or pecans. Apples are also delicious when thinly sliced and incorporated into a sandwich with soft-ripened cheese.

Avocados

Ripen avocados in a paper bag on your countertop; when fully ripe, store whole avocados in a cool, dry, dark place (45-50°F). Mash the avocados and add a bit of lemon juice, salt and pepper for a simple guacamole.

Cranberries

Keep refrigerated (32-36°F), storing in a perforated plastic bag. Cranberries can also be frozen for later use. They are wonderful in chutneys and when boiled down with mandarin juice and served with roasts.

Figs

Keep figs refrigerated (32-36°F). They are perfect plain and also drizzled with honey for dessert.

Grapes

Keep grapes refrigerated (32-36°F), in a perforated plastic bag. Do not wash until ready to use. Grapes are a wonderful accompaniment to a cheese course and are tasty in fruit salad.

Kiwis

Keep kiwis refrigerated (32-36°F), away from other fruit to prevent over-ripening. Eat plain or sliced into a fruit salad. Sliced kiwis are wonderful with yogurt!

Lemons & Limes

Store in a cool, dry, dark place (45-50°F), away from other fruits to avoid absorption of off-flavors. Wash before using. Lemons and limes are good in salad dressing, iced tea and simply squeezed into a pitcher of water for a kick of flavor.

Mangoes

Keep mangoes refrigerated (32-36°F). Mangoes are good plain and are a great addition to fruit salad.

Melons

Store whole melons in a cool, dry, dark place (45-50°F), away from other fruits. Always store cut melons in the refrigerator. Eat plain or cut into small pieces in a fruit salad.

Oranges, Grapefruit & Mandarins

Store in a cool, dry, dark place (45-50°F). Always refrigerate cut citrus. Oranges, grapefruit & mandarins are a seasonal pleasure – they’re great eaten plain or make for delicious fresh squeezed juice.

Pears

Store whole pears in the refrigerator (32-36°F). Pears are tasty plain, but can also make for an elegant dessert. Cut in half lengthwise and lay on a baking dish; top with organic butter and a drizzle of honey and bake at 350°F for 25 minutes.

Persimmons

When ripe, store them in the refrigerator (32-36°F). There are two varieties of persimmons – Fuyu and Hachiya. The Fuyu variety can be eaten plain, biting into the persimmon like you would an apple. Cook the Hachiya variety in stews or in apple pie or wait until they are so ripe they are soft and mushy, then they can be eaten fresh. Freezing the Hachiya also removes the surprising texture they possess when eaten firm and uncooked.

Pomegranates

Keep pomegranates refrigerated (32-36°F). To remove the seeds: Cut out the blossom end, remove some of the white pith, but do not break the red pulp around the seeds. Score the skin into quarters. Break the pomegranate into halves and then halve again following score lines. Bend back the rind and pull out the seeds. Eat seeds whole or juice into mixed drinks.

Rhubarb

Keep refrigerated (32-36°F), storing in a perforated plastic bag. Chop and place in a pot with ½ cup of water. Let the rhubarb cook down into compote, adding honey to taste.

Stone Fruit: Nectarines, Apricots, Peaches, Plums, Pluots, Apriums

Store whole stone fruit in the refrigerator (32-36°F). Eat plain as a snack or in a fruit salad.

Strawberries & Bush Berries

Fresh berries are highly perishable. Store them in the coldest part of the refrigerator (32-36°F), loosely covered with plastic wrap. Do not wash until ready to use. Serve plain or in a fruit salad.

Others

Herbs

Remove band or tie; wash and dry. Snip off the ends and submerge them in a glass of water. Cover with a plastic bag and leave in the refrigerator. Add herbs to sauces, such as tomato sauces for flavor.

Lavender

Great for decoration or the lavender florets can be used for seasoning and baking. This is most likely Provence lavender which is not as mild as preferred culinary lavenders but is great for decoration or aromatherapy uses.

Mushrooms

Store mushrooms in a paper bag in the refrigerator (32-36°F). Sauté with organic butter or organic ghee and garlic.

Nuts

Store nuts in a cool, dry, dark place (45-50°F), off the floor, in a Ziploc bag. Do not refrigerate, as the environment is too moist. Nuts can also be frozen in airtight containers for longer term storage; this prevents the nuts from going stale. Wise & Wild Way: Make Crispy Nuts for better digestion

A Trick to Revive Your Wilted Greens or Lettuce

Wilted Greens

Wilted greens and lettuce are often just dried out, which can still occur even if the greens remain in constant refrigeration.

Cold Water Overnight

Submerge the wilted greens in cold water by placing them in a dish, filling it with water, and putting it in the refrigerator overnight. Now you never need to compost your wilted greens or lettuce.

What’s Next?

Can’t remember all that? No problem, the good news is, I created a PDF guide here. Sign up for my newsletter and grab it, along with other fantastic freebies designed for women like us! And don’t forget to tune in to my podcast, Sharise Uncut for raw, real insights and tips to feed your mind, body, and spirit.

~Inspired by a life of dreams and determination.

Q: I really hate the idea of measuring my food, and it isn’t very practical when I eat out. Any suggestions?

I hear you—measuring food is a chore, especially when you’re out enjoying a meal! Here’s a simple guideline for portion sizes that works anywhere:

• Quality protein (1 serving): The size of your palm (think pastured chicken, wild-caught fish, or grass-fed beef).
• Complex carbs from whole grains (1 serving): The size of a tennis ball (if you’re following GAPS, skip grains entirely and opt for GAPS-approved carbs like cooked low-carbohydrate veggies; if following Nourishing Traditions, you can include grains—fermented ones are best).
• Fruits/vegetables (1 serving): One heaping handful (stick to GAPS-approved low-carbohydrate veggies like leafy greens, zucchini, or broccoli, and low-sugar fruits like berries if you’re in later stages).
  
  These eyeball measurements keep things practical while nourishing your body—no scales or measuring cups needed!

Q: I love nuts and heard they are good for you. Can I eat them and still lose weight?

Nuts can absolutely be a wonderful addition to your diet—they’re packed with healthy fats and nutrients! But if you’re trying to lose weight, moderation is key since they’re high in calories. Stick to a small handful a day, and always choose raw, organic nuts to avoid the rancid oils from roasting that can harm your body. For better digestion, soak them overnight to reduce phytic acid, then dry them to make “crispy nuts.” This aligns with GAPS and Nourishing Traditions principles for gut health and what I teach in my Wise & Wild Way. I love adding chopped almonds to my morning shakes or sprinkling them on my homemade yogurt. My Beautifying Breakfast Cereal is wonderfully nutty and delicious—and GAPS-friendly when made with soaked nuts! As for peanuts, they’re a legume, not a nut, and can be high in mold, which is toxic. I trust the MaraNatha brand since they test for mold, but if you’re strictly following GAPS, skip peanuts altogether—legumes aren’t allowed until later stages. Let’s keep it safe the Wise & Wild Way!

Check my Recipes for My Beautifying Breakfast Cereal and my Soak Your Nuts Guide

Q: I travel a lot and eat out. What can I do to still eat healthy?

Eating out is just part of life today—travel, busy schedules, it’s sometimes a necessity! In my Wise & Wild Way program, which blends Nourishing Traditions, GAPS, ancestral cooking, and education, I teach strategies to make eating out work for your health goals without sacrificing enjoyment. Here’s how I navigate it while staying on track:

• Pick the restaurant wisely—go for high-quality spots. Take control of where you dine whenever possible. Use resources like 12 Spoons to find restaurants and eateries with plenty of healthy, Wise & Wild Way-approved options—like pastured meats or low-carbohydrate veggies—that advertise GMO-free, no MSG, free-range, wild-caught, and organic ingredients. When in doubt, don’t be afraid to ask—I’ve never met a question I didn’t like!
• Do your research ahead of time. Check the menu online to find friendly options, like grilled wild-caught fish or a salad with low-carbohydrate veggies. Call ahead if you have questions—you’ll feel more in control when you eliminate the guesswork before stepping through the door.
• Have a pre-dining snack. Eat a little something about 30 minutes before you head out—maybe a small handful of soaked or crispy nuts or some homemade yogurt. If you’re starving when you arrive, you’re more likely to overeat or dive into unhealthy choices.
• Get friendly with your server—and don’t be shy! Don’t hold back when asking the server to have your food prepared the way you want—you’re paying for it, so don’t feel guilty! My family rolls their eyes when I order, knowing how picky I am. I just tell the waiter right off the bat, “Okay, sorry, but I’m going to be a big pain in the butt, but…” They usually laugh and are happy to get me what I want. If I don’t get it the way I ordered, I nicely send it back—after all, I’m paying for it! Smile, be courteous, and say thank you—the more they like you, the more they’ll cater to your needs, allowing you to ask as many questions as you want without feeling like a bother.
• Avoid the free bread and chip baskets. Request that the server not even bring them to the table—they’re usually full of processed grains, which we avoid. If your company wants the free snack, turn your plate upside down to resist the munchies. Sipping a nice cup of herbal tea while waiting can keep you from sneaking those pre-meal nibbles!
• Skip dips, sauces, and dressings. Most are filled with MSG, gluten, sugar, and other unsavory ingredients that don’t align with GAPS principles. Bring your own Wise & Wild Way-approved dressing, like a small vial of olive oil and lemon juice—see my BYO tip below.
• Get creative with your order. Order healthy appetizers instead of a full entrée, or substitute steamed veggies for fries. Never be afraid to customize—that’s how you make any menu work for you!
• Practice portion control. Ask your server to box up half your meal before bringing it to the table or share it with a friend. You can also request that ingredients be separated so you can ration out exactly what you need—smart eating for the win!
• Ask about preparation methods. Many dishes hide not-so-great ingredients—like soybean or canola oil, which are common in restaurants because they’re cheap but a major health hazard. Request olive oil, real butter, or no oil instead, and bring your own if needed—see my BYO tip below.
• Use a nutrition app. Apps are a great way to stay on top of your game when you’re on the go. There are many to choose from, so pick one that’s easy for you to use. Then, If you’re unsure about an ingredient, the answer’s in the palm of your hand—gotta love technology!
• Know the terms to love. Look for baked, broiled, grilled, poached, roasted, steamed, *marinated, organic, fresh, and local dishes—these are your friends. Top with a quality fat you brought from home, like a pat of grass-fed butter—see my BYO tip below! (*For marinated, ask how.)
• Know the terms to avoid. Steer clear of fried (aka “fritto”), breaded, scalloped, béarnaise (or hollandaise), creamed, smothered, au gratin, carbonara, refried, basted, battered, bottomless, loaded, crunchy, country-style, stroganoff, and white sauce. These often use processed oils—run far, far away!
• BYO when needed. Pack your own fats, dressings, or sauces—like grass-fed butter or homemade olive oil blends—to ensure you’re eating the highest-quality food that nurtures your body.
• Choose your water carefully. Order mineral water in a glass bottle and add flavor with a slice of lemon —or bring your own filtered water; that’s the only way you’ll know the water you’re drinking is free of chemicals.
• Focus on the company, not just the food. Finally, remember it’s about your company, not just your food. While you should absolutely enjoy your meal, the time spent with friends, loved ones, or even yourself is the real icing on the cake—Wise & Wild Way style!

Can’t remember all these tips? No worries, print out a PDF guide here

Q: What about soy?

Soy’s tricky, and I’m super careful with it. I never touch soy isolates—found in most protein bars and shakes—since they’re highly processed and estrogenic, which can mess with your thyroid and cause other health issues. I only eat soy in its whole, fermented form, like miso or tempeh, and treat it as a condiment, not a protein substitute—this aligns with GAPS principles. My husband (who’s half Japanese) and I talked about this, and he pointed out that the Japanese don’t eat much soy; when they do, it’s not the processed junk we see in America. Why we feel the need to tinker with everything is beyond me! Always choose organic soy—non-organic soy is genetically modified, and studies show GMOs can damage our bodies and promote disease, which GAPS and Nourishing Traditions strongly advise against. Let’s eat food the way God intended: pure and simple—the Wise & Wild Way!

Q: Can I ever have a treat?

Absolutely—food was made to enjoy, and treats are enjoyable! I’d focus on treats that avoid processed foods, hydrogenated fats, and food dyes. Think cultured cream or yogurt with organic fruit and a drizzle of honey, homemade ice cream made with pastured eggs and real cream, or my Choco-Goji treats, which are a hit and so easy to make! Check out my Recipes for some options, and check back often, I’m always adding new ones to the mix. There are many delicious treats you can enjoy the Wise & Wild Way.

Q: I’m really confused about vitamins. I don’t know where to start or what to take. Can you help?

As a former vitamin junkie, I now don’t recommend taking isolated vitamins and instead encourage my clients to seek out vitamins and nutrients through the foods you eat. We can’t supplement our way to good health! That being said, I regularly take a good-quality cod liver oil for Vitamins A and D (which are in the right ratio) and a quality mineral supplement. But when you eat a highly nutritious diet of whole foods first—think meat stock or bone broth, organ meats, egg yolks, high-quality fats, and fermented foods (along with sunshine to help your body make Vitamin D)—you’ll find the need for additional supplements diminishes quickly, only needed when extra support is required, not on a regular basis.

Check out my resources for recommended supplements and other go-tos

Let’s Keep the Conversation Going!

This was fun, and I’m thrilled to hear so many of you are making great changes! Hopefully, you’re adding variety to your workouts, increasing your weights, and seeing your body transform. Keep going—try new workouts, dust off that bike, jog around the school track, play tennis, or take a SPBTV fitness class! Most importantly, have fun and don’t give up! I’d love to hear more of your questions and progress updates— contact us here.

Connect with Being the Leading Lady

Ready to keep transforming your life with faith-filled, practical steps? Sign up for my newsletter and subscribe to Sharise Uncut for raw, real insights to fuel your journey. Let’s rise together!

~Inspired by a life of dreams and determination.

In a CNN.com article, Ludwig, a professor in the Department of Nutrition, wrote that the long-standing advice to avoid dietary fat—from the government and all major nutrition associations—was based on shaky science. Back in the day, “experts” swore a low-fat diet would keep us lean and healthy. But, instead, rates of obesity and diabetes surged. Well, duh! Experts now say not all fats are bad—in fact, some are healthy and crucial for a balanced diet. Several recent studies found that high-fat diets actually produce greater weight loss than low-fat diets—shocking, right? The 2015 Dietary Guidelines for Americans finally lifted the limit on dietary fat, but Ludwig points out, “you’d never know it, because a full accounting of this failed experiment has not been made.” He’s calling for a serious look at this “low-fat diet debacle” and more funding to test new nutrition ideas.

Why the Big Fat Fail?

So, how did we get here? Back in the ‘70s, the government rolled out low-fat guidelines based on flimsy evidence—mostly studies of men, not women, and often men who’d already had heart attacks. No women like us were even studied! They told us to slash fat and load up on carbs—think 55-60% of your calories from carbs. But here’s the kicker: cutting fat meant piling on sugars and refined carbs to make food taste good. Froot Loops and Frosted Flakes got slapped with “low-fat” labels, while we ditched whole milk, eggs, and bacon for sugary, “reduced-fat” junk. Within a generation, fat intake dropped from over 40% to around 30%, but obesity and diabetes rates skyrocketed.

For midlife women like us, this was a disaster—our hormones, metabolism, and energy levels took a hit, leaving us tired, cranky, and heavier than ever. The low-fat era didn’t just fail; it set us up to struggle.

So Why the Hush Hush?

Why not come clean about this mess? Embarrassment? Fear of liability? Hmm? Maybe the “experts” don’t want to admit they got it wrong for 50 years. Or maybe they’re scared of the backlash—after all, who wants to own up to fueling an obesity and diabetes epidemic? But here’s the truth, Leading Ladies: we deserve better. We deserve to know what really works for our bodies, especially as we navigate midlife with grit and grace.

Eat Fat! Real Fat!

The kind of fat does matter! Let’s ditch the lies and embrace the good stuff.

Here’s what to eat for your body and brain:
Organic grass-fed, pasture-raised butter, ghee, tallow, lard, plus coconut, palm, avocado, olive oils, and small amounts of flax—these are the good guys! And eat the egg yolk! These fats aren’t just okay—they’re necessary for your hormones, brain function, and energy. Eggs are a goldmine for brain-boosting choline, and those pasture-raised fats are packed with nutrients like bioavailable vitamins A, D, and K, plus anti-inflammatory compounds to keep you glowing and strong. These help you feel full, balance blood sugar, and even support weight loss by keeping cravings at bay. These fats also fuel your brain, keeping it sharp as you age, and studies show they can even lower your risk of Alzheimer’s and dementia by reducing inflammation and supporting brain cell health—pretty powerful stuff for us midlife warriors!

Now, here’s what to dump:
Canola, safflower, sunflower, corn, soy, cottonseed, grapeseed, and rapeseed—these are toxic to our brains and bodies, so ditch them. They’re often rancid and drive inflammation and chronic disease. Watch that fish oil, too—it can be a sneaky troublemaker! Most fish oil is processed with heat, turning those omega-3s rancid by the time they hit your shelf, which can actually increase inflammation and harm your brain and heart. Plus, many are loaded with contaminants like mercury or PCBs from poor sourcing.
There are some quality brands that I’ve listed on my resource page (see end of article for link).

Eat the fish:
Fish, like sardines or mackerel, a few times a week will nourish you better than any supplement can do—they’re low in mercury and packed with brain-loving omega-3s straight from the source. Pair that with fermented cod liver oil for a pure dose of omega-3s plus bioavailable vitamins A and D—the ultimate brain-and-body boost for us midlife warriors! See my cod-liver oil go-to at my link below.

Leading Lady Solutions: Feed Your Body, Free Your Mind

I know this might leave you feeling frustrated—maybe even a little betrayed. For years, we’ve been told to skip the butter, toss the yolks, and grab the “low-fat” yogurt, only to end up heavier, sicker, and more tired. But here’s the good news, Leading Lady: you don’t have to follow those old rules anymore. Let’s rewrite the script together! Here’s how to start:

• Swap the junk for the good stuff: Next time you’re cooking, ditch the canola oil and grab some grass-fed ghee or tallow. Sauté your veggies, roast your chicken, or just spread some real butter on your toast—your body will thank you.
• Make it a ritual: While you’re cooking with those healthy fats, play some tunes, dance around the kitchen, and let your mind wander. That’s your default mode network (DMN) at work, helping you process the day while you nourish your body. It’s a win-win!
• Don’t overdo it at first: If you’ve been low-fat for years, ease into these fats slowly. Start with a teaspoon of ghee in your morning coffee or a drizzle of olive oil on your salad. Your digestion might need a little time to adjust, but you’ll feel the difference soon.
• Get the low-down on “low fat”: Join my Leading Lady Experience, where you’ll get access to my Wise & Wild nutrition class. We’ll dive deep into why low-fat diets failed us and how to feed your body what it needs for optimal health, weight, and energy. Plus, you’ll get other classes to support you in becoming the Leading Lady of your life—think unstoppable wellness, faith, and grit. Learn more and join the waitlist. Let’s toss the lies and fuel our bodies right, together!
• Cut the BS: Sign up for my newsletter for practical tips to nurture your body and soul, and tune into Sharise Uncut where I dish the truth on health, life, and everything in between. Subscribe and share as a Leading Lady to spread the love!—I’m here to cheer you on every step of the way!

Discover the brands and tools I recommend to my clients on my resource page—to live your Leading Lady life the Wise & Wild Way.

~Inspired by a life of truth, grit, and a whole lotta grace.

Dangerous Numbers

The American Heart Association (AHA) drops a bombshell: women should max out at 25 grams of added sugar daily (6 teaspoons), men at 36 grams (9 teaspoons). But Americans? We’re chugging 77 grams a day—triple the women’s limit! That’s 60 pounds of added sugar yearly, like lugging six 10-pound bowling balls. Kids are in deeper, scarfing 81 grams daily, piling up 65 pounds a year, with 30 gallons from sugary drinks alone. Let that hit hard—what are we doing to ourselves and our kids? This isn’t just a sweet tooth; it’s a health crisis begging for a fight.

A Link to Excess Sugar and Fatty Liver Disease

That sugar overload’s not just fluffing your waist—it’s trashing your liver. Research nails fructose, especially from sucrose and high-fructose corn syrup (HFCS), as a prime suspect in Nonalcoholic Fatty Liver Disease (NAFLD), riding the wave of obesity and diabetes. This silent epidemic now grips 25–45% of adults and 13–38% of children in the U.S., slamming obese kids hardest.

Here’s the dirty scoop: HFCS packs a nastier punch than sucrose with 55% fructose compared to sucrose’s 50%, thanks to its enzymatic processing. Those free fructose molecules skip digestion, gumming up your liver like sludge in an engine. The liver churns excess fructose into fat through lipogenesis, stacking up droplets that spark NAFLD. Left unchecked, it can morph into nonalcoholic steatohepatitis (NASH), inflaming and scarring your liver. HFCS’s edge—5–13% more fructose—spikes liver fat faster, with studies showing damage in just 2 weeks.

HFCS also wrecks your gut barrier, letting endotoxins—toxic bacterial fragments—leak into your blood, igniting liver inflammation that fuels NAFLD. Mouse studies from 2020 show HFCS ramps up endotoxin levels, unlike glucose, while tanking insulin sensitivity, spiking triglycerides and uric acid, paving the way for diabetes, obesity, and heart disease.

Nastier still, HFCS is churned from genetically modified (GM) corn, which dominates 92% of U.S. corn in 2023, often laced with glyphosate residues from Roundup. These residues may mess with liver enzymes and gut bacteria, potentially worsening NAFLD. 2022 studies suggest that slashing sugary drinks can cut liver fat This liver chaos screams one thing: sugar’s a heavyweight hitter.

Sugar’s Addictive Grip

Sugar doesn’t stop at your body—it hijacks your brain. It fires up opiate and dopamine receptors, the “happy” chemicals that light up with loved ones or, chillingly, during drug use. Every sugary bite carves addictive neural pathways, wiring your brain to beg for more. But that’s only half the trap—your gut piles on the pressure. Yeast like Candida and opportunistic bacteria feast on sugar, throwing a rave that demands more fuel, hijacking your brain with “gimme sweets” urges. Dr. Robert H. Lustig, a pediatric endocrinologist and sugar-busting warrior, calls it a “hacked” system, with Big Food rigging the game to keep you hooked. That’s why one nibble can spark a full-on frenzy, and it’s no fluke.

The U.S. Sugar Empire

Why’s sugar everywhere? The world churns out 180 million metric tons annually, with the U.S. pumping 8.4 million tons in 2021/22, ranking among the big shots. HFCS, spun from that GM corn, owned 42% of U.S. sweeteners by 2004, flooding our food supply. Big Food’s raking in profits, but our health’s taking the hit—a raw deal we didn’t sign up for.

Other Dangers of Excess Sugar

Sugar’s not just wrecking livers and brains; it’s a full-body menace. Beyond NAFLD, it:

• Lowers immunity: Weakens your defenses.
• Packs on pounds: Especially belly fat, driving obesity.
• Spikes heart risks: Raises bad cholesterol and blood pressure.
• Strains your ticker: Fuels hypertension.
• Drives diabetes: Worsens insulin resistance, with HFCS-heavy countries like the U.S. hitting 8% prevalence vs. 6.7% in low-HFCS nations (2013).
• Ups cancer risks: Linked to epithelial cell cancers.
• Stokes inflammation: Feeds autoimmune issues, bowel disorders, osteoporosis, infertility, and more.
• Ages you fast: Damages skin and tissues.
• Rots teeth: Hello, cavities!

This laundry list of woes screams one thing: we’ve gotta break sugar’s chokehold.

The Hidden Enemy

Even if you’re all-in on real, organic foods, Big Food’s sneakier than a fox. They hide sugar under 56 common names on labels, making it tough to spot—HFCS is a prime villain, lurking in sodas, snacks, and even “healthy” soups. Its cheap production from GM corn, often carrying glyphosate residues, floods processed foods, tricking your appetite since fructose skips fullness signals. Glyphosate may mess with your gut and liver, adding a low-level toxic jab.

Those low-fat packaged foods? Total scam! Strip out fat for “healthy” labels, and they pump in sugar to make it taste good—yogurts, salad dressings, you name it. Here’s the kicker: fat doesn’t make you fat, sugar does. Sugar spikes insulin, storing fat like nobody’s business, while quality fats keep you satisfied and fueled. Dr. Lustig’s Sugar Has 56 Names: A Shopper’s Guide spills the tea on this scam, exposing how Big Sugar mimics Big Tobacco’s tactics to keep us hooked. His Sugar Matrix Project is fighting back, pushing for transparency and healthier food systems.

Breaking Free from Sugar’s Grip—The Wise & Wild Way

You know that feeling—just one bite of a cookie, you swear, but then you’re in a freak-out, downing the whole package like it’s your job? That’s sugar’s grip, and Big Food’s banking on it, with those binges sparked by your brain’s opiate and dopamine receptors firing up, craving more, or yeast like Candida and opportunistic bacteria in your gut throwing a rave, demanding more fuel—sometimes it’s one, the other, or both teaming up to hijack your willpower.

To torch that hold, read labels like a hawk—spot those 56 common names, especially “HFCS,” and ditch low-fat packaged foods pumped with sugar to mask their tastelessness. Embrace the Wise & Wild Way of eating, rooted in ancestral diets like GAPS and Nourishing Traditions, with real, nutrient-dense foods: pastured meats, quality animal fats (like ghee or tallow), organic veggies, and fermented goodies. These powerhouses satisfy your body’s true cravings, so it stops chasing cheap sugar fixes.

I was a sugar junkie, hijacked by those gut critters, but the Wise & Wild Way flipped the script, cutting cravings to the curb by loading up on quality fats and whole foods to heal my gut and starve those sugar-loving pests. And remember (repeat it like a mantra, if needed): Fat doesn’t make you fat, sugar does!

This is about taking back control of your health and life, slashing sugar load, balancing your gut, and shutting down yeast and bacteria proliferation. Ditch the processed junk, nourish your body, and watch those cravings fade—you’ve got this, Leading Lady—you’re the fierce guardian of your family’s health, so seize your power and kick sugar to the curb!

Sweets the Wise & Wild Way

Eating the Wise & Wild Way doesn’t mean swearing off sweets—it means picking smart sweets that nourish, not sabotage. Swap Big Food’s processed junk for organic, raw honey, molasses, or date syrup, and here’s why they’re game-changers. Raw honey packs enzymes, antioxidants, and a touch of minerals, giving you a gentle sweetness that’s easier on blood sugar when used sparingly. Molasses, rich in iron, calcium, and magnesium, brings a deep, nutrient-dense flavor that’s way more than empty calories. Date syrup, made by soaking dates to create a sweet liquid, offers fiber, vitamins, and a low glycemic index to keep insulin in check. Eaten in moderation, these natural gems align with ancestral diets, satisfying your sweet tooth without the gut-wrecking, liver-slamming fallout of refined sugars or HFCS. Drizzle honey on yogurt, stir molasses into oatmeal, or substitute date syrup for sugar in your baked goods—enjoy the sweet life, Wise & Wild style, and keep your body glowing!

Journey with me on the Wise & Wild Way

Get my cheat sheet for the 56 Common names of Sugar and explore delicious Wise & Wild Way recipes

Ready to ditch sugar’s grip? Ready to walk the way of true health and wellness—without the trendy, but useless fads? Sign up for my newsletter, tune into my podcast, Sharise Uncut, and join me on SPBTV-Your Wholistic Living Network where we keep it real!

~Inspired by honesty, and sometimes, a bit of righteous anger

Robert H. Lustig, M.D., M.S.L.

is Professor emeritus of Pediatrics, Division of Endocrinology at the University of California, San Francisco (UCSF). He specializes in the field of neuroendocrinology, with an emphasis on the regulation of energy balance by the central nervous system. His research and clinical practice has focused on childhood obesity and diabetes. Dr. Lustig holds a Bachelor’s in Science from MIT, a Doctorate in Medicine from Cornell University. Medical College, and a Master’s of Studies in Law from U.C. Hastings College of the Law. Visit Dr. Lustig’s website, here. While I am providing Dr. Lustig’s list, I strongly recommend reading “Sugar Has 56 Names: A Shopper’s Guide for greater depth of detail and insight.

Other books I recommend by Dr. Lustig are:

The Hacking of the American Mind: The Science Behind the Corporate Takeover of Our Bodies and Brains

Metabolical: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine

Nuts and seeds are tasty, nutritious additions to a healthy diet. Proper preparation maximizes their benefits. Always choose raw and organic—it goes without saying, but I’m saying it anyway. Soaking is the key to unlocking their full potential for supporting your holistic living.

Maybe you love nuts but feel bloated after eating them. Maybe you want to absorb more nutrients. You’re designed for a diet that nourishes effortlessly.

Why Soak?

Nuts and seeds contain phytic acid, a defense mechanism to deter predators. They also have enzyme inhibitors that prevent premature sprouting. These are great for plants but can stress our digestion—ever notice undigested nut bits in your stool? Phytic acid and inhibitors make it tough to absorb nutrients.

Soaking in warm water with salt removes phytic acid and neutralizes enzyme inhibitors. This eases digestion and boosts beneficial enzymes, increasing vitamins, especially B vitamins, and improving nutrient absorption for health.

How to Soak Nuts and Seeds

Here’s the simple method to soak your nuts and seeds:

• Dissolve 1 Tbsp sea salt in water per 4 cups of nuts or seeds.
• Pour saltwater over nuts/seeds, ensuring they’re fully covered.
• Leave in a warm place for the specified time (see below).
• Drain and rinse in a colander and spread on a stainless steel pan.
• Dry in a warm oven (no hotter than 150°F), turning occasionally, until crisp, about 12-24 hours. A dehydrator works too. Drying turns your soaked nuts into “crispy nuts”.

Ensure they’re completely dry to prevent mold and keep that crispy texture. Longer soaking means longer drying.

Soaking Times:

• Garbanzo beans: 12-48 hours
• Macadamia: 4 hours
• Flax seeds: 6 hours
• Cashew nuts: 6 hours
• Pumpkin seeds: 7 hours
• Walnuts: 8 hours
• Pine nuts: 8 hours
• Broccoli seeds: 8 hours
• Pecans: 8 hours
• Hazelnuts: 8 hours
• Almonds: 12 hours
• Alfalfa seeds: 12 hours

Pro Tips:

• Salt removes tannins and dust residue for a cleaner taste.
• Don’t reuse soaking water—it may contain harmful substances.
• Soaking makes peels easy to remove.
• For nuts soaking over 8 hours, re-wash and change saltwater every 8 hours.

These steps ensure your nuts and seeds are digestible and nutrient-rich, a staple in my Wise & Wild Way.

Why It Matters

Soaking transforms nuts and seeds into powerhouses for health. It’s a small step with big rewards—better digestion, more vitamins, and a happier gut. I prep my “crispy nuts” in bulk and store them in the freezer for quick use. You don’t need to settle for digestive woes. You’re made for a diet that fuels your health and life.

Join My Journey

Grab your Crispy Nuts Guide PDF here

I’m here for practical, real ways to live better, live wise, wild and free. Want more nutrition hacks and insights for your self-discovery? Sign up for my newsletter and check out Sharise Uncut. Let’s eat smarter together.

What I Didn’t Do

I’ve tried all the diet tricks in the book, but this time, I said no to the usual suspects. Here’s what I didn’t do to shed those last 5 pounds:

• I didn’t count calories—been there, done that. It didn’t last, but my math skills got a serious workout!
• I didn’t measure my food in those cute, colored cups—yeah, I tried that too, and it felt like I was playing kitchen Tetris.
• I didn’t avoid animal products—sorry, not sorry, I love my grass-fed meats and pastured eggs.
• I didn’t avoid fat—in fact, I thoroughly enjoyed good fats like grass-fed butter and olive oil (check out my piece One Big Fat Lie for the real scoop on why fats aren’t the enemy!).
• I didn’t starve myself—because who has time for hanger-induced meltdowns?

What I Did Instead

So, what worked for me? I took a different approach—one that honored my body, my faith, and my sanity. Here’s a peek at what I did:

• Listened to My Body—I paid attention to when I was truly hungry and when I was satisfied. No more eating by the clock or forcing myself to finish a plate. If I wasn’t hungry, I didn’t eat—simple as that.
• Focused on Health, Not Weight—I shifted my mindset to eating for nourishment, not just to drop pounds. That meant whole foods like grass-fed meats, pastured eggs, and organic veggies—foods God designed for us, not the processed junk the diet industry pushes.
• Got 7-8 Hours of Sleep—Sleep is a game-changer! I made it a priority to rest, knowing my body heals and balances itself when I’m not running on fumes.
• Moved My Body—I kept up my workouts, but I didn’t overdo it. A mix of strength training, walking, and stretching kept me active without burning out.
• Practiced Spiritual Self-Care—I leaned into my faith, spending time in prayer and gratitude. This wasn’t just about my body—it was about my soul. When I felt grounded in God’s peace, the stress-eating urges faded away.
• Let go of the scale obsession—I stopped fixating on the pounds and zeroed in on what losing weight really meant to me: vibrant health, boundless energy, and feeling amazing inside and out. I shifted my focus to those goals, not just the number on the scale. By trusting and honoring my body as God made it, I let go of my grip on the weight—and wouldn’t you know, the weight let go of me too! You know what they say: what you resist, persists. Turns out, releasing the outcome set me free.

And just like that, those last 5 pounds I’d held onto for years finally melted away. No fad diets, no misery—just real, sustainable changes.

Finding What Works for You

Here’s the truth—there’s no one-size-fits-all diet or exercise plan, no matter what the latest guru says. What works for one person doesn’t always work for another. But there are solid, sound nutritional principles and lifestyle practices that can benefit everyone, and one of the biggest is figuring out what works for you. It’s about listening to your body, honoring how God made you, and getting the support you need to reach your goals.

Ready to Ditch the Drama?

If you’re ready to ditch the diet drama and find what truly works for you on your health or weight loss journey, I’d love to help! Want to dive deeper into living with intention and unstoppable wellness? Check out my coaching programs—get on the waitlists to start transforming your life!

Sign up for my newsletter for practical tips to nurture your body and soul, and tune into Sharise Uncut where I dish the truth on health, life, and everything in between. Subscribe and share as a Leading Lady to spread the love!—I’m here to cheer you on every step of the way!

~Inspired by a life of truth, faith, and letting go