Bone Broth

Repair the Gut and Heal.

As we pull away from the holiday season into the new year, it is a good time to rest the digestive system. There is no greater healer for the gut than authentic, properly prepared bone broth.  Consider something as simple as a one or two day fast from food and use bone broth and water as your only nutrition. One recipe should make enough broth for about 3-4 days.

Stock and Bone Broth


Large stockpot or Crockpot

Filtered water to fill

Ground pepper or Peppercorns

1 Tablespoon of natural, unrefined salt

Bones and joints, giblets, skin and meat, from:

  • Whole organic chicken with skin
  • Turkey carcass with a little meat on it, neck, wings and bones.

1 Tablespoon of salt

Onion, celery, carrot, garlic for more broth flavor, if desired


  1. 1. Place meat and bones, or whole chicken, in the pot and add filtered water to cover bones and meat. Add the salt, peppercorns and if desired, onion, garlic, carrots and celery for added flavor.
  2. 2. Heat on high until boiling and then reduce heat, cover and simmer for 3-4 hours. This yields what is called “meat stock” which is very soothing and rich in amino acids.  If cooking a whole raw chicken, this is the time to remove the majority of the meat from the bones if you plan on proceeding to make bone broth.
  3. 3. For the ultimate in healing nutrition, prepare bone broth by removing the meat from the pot, return bones, joints, and fat to the pot, add 1-2 Tablespoons of vinegar or lemon juice and top the pot once more with filtered water. Cook on low for another 12-24 hours. Bone broth will be gelatinous when cooled and very rich in minerals and other nutrients.  The vinegar/lemon juice pulls the minerals from the bones.
  4. 4. Using a slotted spoon, remove bones and large debris, then strain in a fine wire strainer or cheesecloth (recommended). Store in the refrigerator for 5-7 days or freeze.  Fat will rise to the top and solidify.  Save some for cooking and leave some in the stock for good nutrition and flavor.

Notes & Suggestions: Both meat stock and bone broth are very healing and very healthy.  Both can be used plain, or add vegetables and meat for a variety of delicious soups.  Microwaving will destroy the nutritional value of your stock or bone broth!  Re-heat on the stovetop or in the Crockpot.

If you enjoy creamy soup, steam or simmer a head of cauliflower, 3-5  sliced carrots, and 3-4 diced leeks, until soft.  Then cool and puree in a blender and add to the bone broth. Mushrooms are another great option.  Saute in butter with onion and then blend in with the soup using a food processor for cream of mushroom soup.

By |2019-12-24T10:22:05-06:00December 20th, 2019|Articles, Recipes|

Regarding The Game Changers Documentary

By Nancy Mehlert, MS

Recently, there has been an uptick of interest in the 2018 documentary film called The Game Changers, available on YouTube, Amazon Prime Video, Google Play, and Netflix. The documentary is about the benefits of a plant-based diet for athletes.  It is a flashy, male-oriented film with all the bells and whistles Hollywood has to offer, thanks to the producers, an A-list of professional athletes including James Cameron, Arnold Schwarzenegger, Jackie Chan, Lewis Hamilton, Novak Djokovic, and Chris Paul.  The documentary talks about multiple success stories of athletes who consumed a vegan diet for athletic prowess while referencing scientific studies. The film also raises other arguments for plant-based diets such as humane animal treatment and environmental concerns. The documentary is very well done and very persuasive!

We encourage you to not fall prey to the shiny persuasiveness of this documentary and jump headfirst into a vegan diet. One way to keep a balanced perspective is to listen carefully to a response to the film by Joe Rogan and Chris Kresser here.

We are not suggesting that a vegan diet is not a good choice for some people, some of the time. However, it is very important to make clear that a vegan diet can be grossly lacking in some critical and required nutrients the human body must have to function.  Also, done incorrectly, and without proper education, a vegan diet can be extremely high in carbohydrates and genetically modified foods, leading to chronically destabilized blood sugar, inflammation, weight gain, and disease. It is the most difficult diet to follow because it requires monitoring and education to avoid serious medical issues.  So if you decide to give veganism a try, be sure to get a solid education about it, and consult with a functional health practitioner to monitor your health. Supplementation and routine testing will be essential.  Remember, too, we are each biologically and physiologically unique. You should seek to find a nutritional plan that optimizes your own health status.

By |2019-12-24T10:13:44-06:00December 20th, 2019|Articles, NANCY’S NUTRITIONAL NUGGET|

Could it be Lyme?

By Mila McManus MD

Are you dealing with health issues and seeing specialist after specialist with no answers? Or unable to tolerate medications that have been prescribed to address your health issues? Are you an enigma to your doctors? Do you suffer with physical as well as mental health issues?

Several years ago I began researching Lyme disease, as well as the other microbes that travel with the Lyme bacteria, called co-infections. Lyme disease is known to be transmitted by a tick bite, but there’s also some controversy surrounding whether it can be transmitted by mites, fleas, mosquitos, etc. Also controversial, it’s been alleged that Lyme-causing bacteria (Borrelia) can be transmitted sexually and from mother to child in the womb.

It’s so frustrating how controversial the existence of chronic Lyme disease is between the conventional medical establishment and functional medicine specialists. In conventional medicine, it’s rarely even thought of as something to test for that may be the underlying cause of symptoms and diseases such as fibromyalgia, arthritis, autoimmune diseases, mental health disorders, and neuropathies. In addition, testing for Lyme is so unreliable that most people have negative test results and are assured that they don’t have Lyme, and are subjected to taking numerous prescription medications to band-aid their myriad symptoms.

Reasons why testing is unreliable include:
1. Typical labs such as Quest and LabCorp test for only one strain of Borrelia (the bacteria that causes Lyme), namely Borrelia burgdorferi. The problem is that there are 300 strains of Borrelia worldwide!
2. Lyme can evade and suppress the immune system. The conventional tests for Lyme are looking for immune system reactions to the bacteria, so if Lyme has evaded and suppressed the immune system, it may not have mounted a response and, therefore, would show up negative on the test.
3. FYI, co-infection tests have the same issues. There are often numerous strains of microbes and the labs are only testing for one or a few.

Why the controversy?
1. As stated above, conventional testing is often negative, so the diseases are ignored as the test results are taken at face value.
2. Insurance companies are surely playing a role! Insurance companies want to avoid paying out anything they don’t have to, and if people are getting the diagnosis of Lyme, conventional doctors will want to prescribe IV antibiotics for possibly months at a time. That would be very costly for insurance companies. Why do you think insurance companies won’t pay for anything we functional specialists do? Sigh.
3. In depth training on this subject is not taught in medical school, at least not when I was there. There’s no consensus on how to treat it because the only guidelines revolve around acute Lyme diagnosis. Acute Lyme is diagnosed when a person with a known tick bite gets the typical bullseye rash and goes to the doctor, and then gets prescribed antibiotics for a few weeks. Well, what about the patients who don’t recall a tick bite and never got the rash? This happens more than people realize. The size of the tick that transmits Lyme, by the way, is the size of a pin head and could easily be missed. So, these people with no known tick bite and no rash aren’t rushing to the doctor for antibiotics. Perhaps the immune system has been able to handle it for years and years, and then, e.g., 20 years later, due to diet and toxins and stressors, etc, it gets the upper hand and begins to manifest as symptoms and disease. Is that NOT plausible? Does it seem to you more plausible to just be told you have a disease without any reason and are just medicated for it? If you are told you have a neuropathy, don’t you want to know why? Sure, it could be a vitamin or other nutrient deficiency, or related to an injury, or a consequence of diabetes. But you shouldn’t assume otherwise that it just may be genetic. I’m a detective and I will always continue to dig deeper until I find answers for my patients.

As I mentioned above, there’s NO consensus on how to treat suspected chronic Lyme (aka “post-Lyme syndrome”, according to the conventional medical establishment). Some doctors use multiple antibiotics for months at a time. Others try using only herbals, homeopathic remedies, supplements, and nutrition to treat the symptoms (and suspected microbes involved). Others are very aggressive with all the above, as well as with other modalities such as IV vitamin C, ozone, hyperbaric oxygen, energy medicine, colloidal silvers, and peptide therapy.

From all the research I’ve done over the years, I’ve determined that, while there is no consensus on how to treat, there IS a consensus on what must be addressed in order to recover:
1. Critter control—destroy bacteria, parasites, fungi, and viruses that have overrun the body.
2. Break up the biofilm. Biofilm is a protective layer of substances under which the microbial community hides and communicates with one another. Some biofilm disruptors include proteolytic enzymes (proteases), stevia, DMSO, curcumin, oregano oil, garlic, N-acetyl cysteine, and apple cider vinegar.
3. Address toxic burden, including heavy metals, mycotoxins, and environmental pollutants.
4. Address unresolved or ongoing emotional trauma, such as being abused as a child, or being stuck in a bad marriage. 5. Mitigate exposure to dangerous EMFs and dirty electricity in your environment, known as electropollution. For example, turn wi-fi off in your house at bedtime.  Put your phone in airplane mode when not using it. I read an article that mentioned that molds increase mycotoxin production 600-fold when exposed to EMF.  If you are sensitive to EMFs, it may be because you have mold in your system.

Of course there are other aspects that are foundational to achieving and maintaining good health, such as addressing gut health, nutrition, and hormone imbalance.  When you do this, as well as address the above 5 things, that could certainly go a long way with improving whatever ails a person, whether there’s a firm diagnosis or not!  Stop suffering and get well HERE!

By |2020-01-25T02:26:59-06:00December 18th, 2019|Articles, General|

One Easy Step – Eliminate Aluminum Foil

By Nancy Mehlert, MS

We often talk about taking baby steps in a longer journey to good health.  One easy and important step is to reduce or eliminate the use of aluminum foil in cooking. Aluminum foil is used by many to wrap breads for heating, cook foods in the oven or on the grill and to cover dishes while baking.  Researchers found that any food in contact with aluminum foil while cooking leaches surprising large amounts of aluminum directly into the food.  Acid foods such as tomato and lemons result in even greater leaching.

Aluminum serves no biological function in the body and is neurotoxic to human health.  Many health experts link aluminum use to Alzheimer’s, brain inflammation, nonalcoholic fatty liver disease, and impairment of iron metabolism. Early symptoms of aluminum exposure include depression, headaches, abnormal heartbeat, dry skin, gastrointestinal complaints, and frequent infections.  Aluminum toxicity includes more severe symptoms of paralytic muscular conditions, memory loss, and confusion. 

Routine usage over time results in aluminum accumulating in the brain, lungs, kidney, liver, and thyroid. As it accumulates, it causes oxidative stress, tissue damage, and inflammation. Chronically, this can lead to disease. 

Reduce exposure by eliminating aluminum foil and aluminum cans from your kitchen. Cook in glass, stainless steel or ceramic cookware and storage containers.

Look for aluminum in body products such as deodorant and antacids and switch to aluminum free options.

Filter your water to ensure removal of aluminum and fluoride.

Natural detoxifiers for aluminum include cilantro, cruciferous vegetables, onion, and garlic.

High dose Vitamins C, N-acetyl-cysteine, and turmeric are also excellent at detoxifying and alleviating the adverse effects of aluminum.


By |2019-12-04T12:38:22-06:00November 21st, 2019|Articles, General, NANCY’S NUTRITIONAL NUGGET|

Don’t Be SAD

What to do with the Winter Blues

As winter approaches and darkness falls earlier, about 2 of every 10 people begin to crave more carbohydrates, want more sleep, have less energy, struggle with concentration, and generally prefer to withdraw socially more than usual.   If you have felt this way before during the winter months and notice that when Spring arrives, you always feel more normal, you may be experiencing Seasonal Affective Disorder, or SAD.  This type of depression is marked by its temporary appearance during winter months.

There are effective, safe, and relatively simple ways to combat your SADness.  Most of these approaches can help everyone stay happier and healthier through the darker winter months.

  • Vitamin D levels are mission critical. Get checked to ensure optimal levels ranging from 60-80 ng/ml.  Vitamin D deficiency is very common but we need optimal levels for a strong immune function and optimism.  Getting out into the sunshine during the brightest, warmest part of winter days is one way to absorb light that allows your body to make Vitamin D.  Supplementation with Vitamin D3 is another alternative.  One more way is to use a Light Box for therapy. Be sure to purchase or find a light therapy that filters the UV exposure but offers 15-30 minutes a day for best results.
  • Keep exercising!  Yes, when it seems the hardest thing to do, try to keep doing it.  Regular exercise is well proven to boost endorphins, lift depression and this is important with SAD. Just 30 minutes of walking a day can make a big difference.
  • Diet matters. Important here is keeping sugar and alcohol to a minimum while consuming plenty of fresh vegetables and quality omega 3’s like those found in wild salmon, sardines and grass fed meats.
  • Optimize sleep.  Keep the same sleep schedule as much as possible every day, going to bed and getting up at the same time.  Strive to achieve 7-8 hours of sleep at a minimum.
  • Consult with a medical practitioner. There are a number of safe and effective supplements that can improve Vitamin D levels, reduce depression, and  improve sleep. Your functional medicine physician will be aware of how to balance neurochemicals and improve overall health in ways that can reduce or eliminate SAD. Melatonin, dopamine and serotonin levels can all be addressed to improve mental health. 
  • Never take depression lightly. If you or someone you know feels like harming him/herself, call the National Suicide Prevention Hotline at 800-273-TALK (8255).


Top Tips to Cope With Seasonal Affective Disorder by Dr. Mercola, February 14, 2019, Mercola

7 Seasonal Affective Disorder Natural Treatments That Work by Kissairis Munos, February 20, 2018, Dr. Axe Food & Medicine

By |2019-12-04T12:26:06-06:00November 21st, 2019|Articles, General|

Seasonal Considerations

By Nancy Mehlert, MS

Fall is here, the weather is changing, and the holiday season is quickly approaching.

We wish each of you a wonderful season celebrating with family and friends.  I hope you can find many things and people for which to be thankful.  Know that all of us at TWIHW are thankful for you!

Early November is a good time to make a few plans that can make your holidays healthier.  Today we are providing two low carb, yet delicious recipes for holiday enjoyment that will delight both family and friends.  They are so good, no one will know they are actually healthy for you!  There are many more holiday recipes on our Resources/Recipes tab at and in our Health Reset Protocol Cookbook, which was newly revised and expanded this year.  If you don’t have a copy, be sure to get one!

When seasons change, the human body seeks change also.

Listen to your body and nourish it well.  Consider incorporating warmer foods such as soups and stews and winter squash.

As sunlight diminishes, you may feel better if you get into the sunshine during the warmer parts of the day to increase your Vitamin D level and maintain a brighter mood.  If that is not possible, you may want to increase your vitamin D3 intake.  This helps to boost your immune function for the flu/cold season and keep your spirits bright.

If your activity level increases or decreases as a result of the changing seasons, then adjust your food intake accordingly.  Some are very active during summer months but less so in the winter and visa versa.  Making dietary adjustments can prevent weight fluctuations and give you a better sense of balance and energy.

I like this Julia Child quote: “This is my invariable advice to people:  Learn how to cook. Try new recipes.  Learn from your mistakes. Be fearless.  And above all, have fun!”

Best wishes for a delightful and fun holiday season.  Eat well.  Be well.

By |2019-11-05T06:27:30-06:00October 24th, 2019|Articles, NANCY’S NUTRITIONAL NUGGET|

Nebulizer Treatments

Cutting Edge, Affordable Help for Common Issues

TWIHW is now offering treatments with the use of a nebulizer, a medical breathing device used to administer therapeutic agents such as minerals, vitamins, and medications directly to mucous membranes of the mouth, nasal passages, sinuses, nasopharynx (back of throat), and lungs.  The device changes liquid into a fine mist, which is then inhaled through the nose and/or mouth.

This kind of localized delivery system can directly result in:

  • A moistening of the inhaled air, facilitating the thinning and mobilization of mucus and secretions.
  • A decrease in the need to cough as more secretions are eliminated and infections resolved.
  • The direct inhalation of agents to improve breathing (bronchodilation).
  • The direct inhalation of agents to kill and mobilize infection and/or colonizing pathogens.
  • The use of lower drug dosages which reduces toxic effects compared to when dosed higher and given systemically.
  • A limited degree of dissemination of the inhaled agent throughout the body.

Individuals who would benefit from this 20 minute breathing treatment include those with:

  • Chronic sinus issues
  • Recurrent sinus infections
  • Allergies – chronic or acute flare ups
  • Heart disease (according to Dr. Thomas Levy, cardiologist and author, 98% of all heart attacks come from chronic colonization of dental pathogens that cause chronic inflammation)
  • Cold or flu
  • Exposure to others with a cold or flu, or at the first signs of infection
  • Asthma
  • Headaches and migraines
  • Chronic cough or drainage

Treatments, depending on condition, are recommended as needed, or up to 3 days a week.  Appointments are 30 minutes long and can be concurrently administered with IV nutrition.  Treatments are $39. Call for your appointment today.

By |2019-11-05T05:17:46-06:00October 24th, 2019|Articles, General|

Chocolate Pecan KETO Fat Bombs

If you can persevere at collecting the ingredients, these take no time at all and are really delicious!  You want to put them on your routine food list.

Makes 25 balls


1 ½ cups pecans

½ cup shredded, unsweetened coconut

¼ cup coconut butter *

2 tablespoons pecan butter**

2 tablespoons chia seeds

2 tablespoons flax meal

2 tablespoons hemp seeds

2 tablespoons cocoa nibs

2 tablespoons Swerve or Monk Fruit

1 teaspoon coconut oil

1 ½ teaspoons cinnamon

½ teaspoon vanilla bean powder or vanilla extract

¼ teaspoon sea salt


  1. 1. In the bowl of a food processor, combine all of the ingredients.  Pulse for about 1-2 minutes, watching carefully until the mixture starts to break down.  It will be powdery at first, then crumbly, and then begin to stick together.
  2. 2. Keep processing until the oils start to release and the mixture sticks together easily – just be careful not to over process or you will have nut butter.
  3. 3. Use a spoon or tablespoon to scoop a portion and use your hands to roll into a ball about ping pong ball size.
  4. 4. Place on a plate or cookie sheet lined with parchment paper and put in the fridge to firm up for about 30 minutes.
  5. 5. Store in an airtight container in the refrigerator or freezer.

*Coconut butter can be found in the peanut butter section in jars.  One brand is Artisana and can be bought on line as well.  Artisana has single serve packs, two of which work perfectly for this recipe.

**You could first process ¼ cup of the pecans until they are nut butter, then add the rest of the ingredients as instructed.  Pecan butter is also available by Artisana, however you may need to be aware that there are cashews in their pecan butter.  Almond butter or peanut butter are other options.

These fat bombs comply with Keto, Low Carb, and Paleo type diets.

By |2019-08-27T19:09:47-06:00August 27th, 2019|Articles, Recipes|

Nuts! I Didn’t Know That

By Nancy Melhert, MS

We are always encouraging you to include a variety of nuts and seeds in your diet.  It’s because they are deeply nutritious sources of fat, protein, fiber, vitamins, minerals and phytonutrients – all packed into convenient little packages.  However, there can be pitfalls when it comes to making your selections, so here are a few tips to making the best choices!

How Much to Eat:

Nuts and seeds have considerable Omega 6 fats, which can be inflammatory.  And though it is important to get Omega 6 fats, it is mission critical that they be properly balanced with Omega 3 fats (anti-inflammatory). The truth is, we need very little Omega 6 fats in our diet, yet the Standard American Diet has an abundance of Omega 6 fats in it.  And the important anti-inflammatory Omega 3 fats are harder to find in foods and more difficult to get adequate amounts in the diet.  As a result, you will want to make ideal choices (see below)  and then carefully limit your overall intake of them to a few ounces a day for nuts, and a few tablespoons a day for seeds.

How To Buy Them:

First of all, choose nuts that are organic, raw and not irradiated, roasted in oil, pasteurized, or coated in sugar or flavorings.  Organic nuts and seeds are also free of antimicrobials and pesticides.   Nuts and seeds should smell fresh, not musty, stale or rancid.  Old nuts can have mold and mycotoxins present on them, which are harmful to your liver.  Roasted nuts are usually made at higher temperatures resulting in degradation of the Omega oils, damaging them.  If you prefer roasted, roast them yourself at low  temperatures, no more than 170 degrees Fahrenheit in the oven or on the stovetop for 15-20 minutes, which should  minimize any heat-related damage.

Always Rotate

Avoid eating the same nuts over and over and over.  This can result in food sensitivities and food allergies.  Besides, you need the wide variety of nutrition offered across the entire gamut of nuts.  So, rotate them often, and when you rotate, be sure to rotate nut milks and nut flours as well. Try new nuts and broaden your palate by including such choices as Brazil nuts, Cacao Nibs, Hazelnuts and Hemp seeds.     

From Best to Worst:

Ideal Choices: Black Sesame seeds, Chia seeds, Flax seeds (must be fresh, and please buy whole. You can grind them just prior to eating, and best to keep refrigerated) Pecans, Pumpkin seeds, Cacao Nibs, Coconuts,

Macadamia nuts (Toxic to dogs!! so don’t share with your furry friends) , psyllium seed husks and walnuts.

Good Choices: Almonds, Brazil nuts, Hazelnuts, Hemp seeds, Pine nuts and Pistachios

Limit:  Nuts mixed with dried fruits, dry roasted nuts, cashews, peanuts and sunflower seeds

Avoid: All nuts roasted in oils of any kind, all nuts coated in sugar or other sweeteners, any nuts mixed with candy, and peanut butter with partially hydrogenated oil.

That’s it in a nutshell. Enjoy.

By |2019-08-27T18:26:27-06:00August 27th, 2019|Articles, NANCY’S NUTRITIONAL NUGGET|

GX Sciences Nutrigenomic Testing

By Nancy Mehlert, MS

GX Sciences* is proud to introduce the most comprehensive nutrigenomics test available to validate your specific nutritional supplement needs. The scientific study of individualized genetics and nutrition is known as nutritional genomics or “nutrigenomics”. Nutrigenomic testing accurately identifies each patients’ genetic protein variations to identify sites of metabolic weakness. These key proteins are involved in enzyme conversion, nutritional delivery and signaling pathways in the cell. Expert physicians have designed a genetic panel that evaluates up to 55 of the most common, research backed, single nucleotide polymorphisms (SNPs) that can affect a patient’s ability to regain and maintain their metabolic functionality. Abnormalities in specific polymorphisms can negatively affect many physiological and metabolic processes. Overcoming these metabolic weaknesses with the right supplement allows each patient to overcome their genetic weaknesses (SNPs) and maintain optimal health.

“As a practicing physician, the ability to test your individual, unique genetic footprint takes a lot of the guesswork out with regard to customizing a treatment regimen that gets you the best results”, says Dr. McManus, MD.  “We all have some minor genetic variants, aka mutations called SNPs (single nucleotide polymorphisms) and 75% of all people have significant variations in the most important nutritional metabolism pathways that affect how we function.”  For instance, MTHFR mutation affects how our bodies activate and utilize B vitamins.  This in turn affects how well a person detoxifies, makes and clears hormones and neurotransmitters.  This means a  person would be more likely to have mood disorders, insomnia, cancer, heart disease, etc.  Two other common SNPs are the GAD and COMT.  These can cause lifelong anxiety.  The good news, and the reason to want to know, is that there are work-arounds for a variety of SNPs.

GX Sciences differs from 23&me in that it tests for many more relevant mutations and offers recommendations to address them. They offer several panels from which to pick and choose!  Check out this chart HERE to determine what panels are most relevant for your current health concerns.

You can pick up a saliva kit at our office, or we can ship a kit to you.  Prices range from $179 to $499. Turnaround time for results is typically 3 weeks.


*Gx Sciences maintains your genetic information privately. They never have and never will sell, give away, trade or use personal information in any way other than to ship your package, call you about a shipment or offer you special discounting. No e-mail addresses are sold, traded, etc.! This has been a long standing company policy that will remain unchanged. Have peace of mind that your genetic information will never be shared.

By |2019-09-20T09:59:45-06:00July 25th, 2019|Articles, General|
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