Healthy Breakfasts

*Try to find as many organic options as possible.

  1. Plain oatmeal, coconut oil, cinnamon and fruit
  2. Plain oatmeal, plain greek yogurt* and fruit or honey
  3. Omelet or eggs with beans and or tortillas
  4. Whipped sweet potato (1) w/coconut oil (1-2T) and  cinnamon (1t)
  5. Hard boiled eggs, fruit and nuts or Granola and more
  6. Smoothies and more smoothies and more
  7. Apple sandwich w nut butter and Granola and more
  8. Home fries (sweet, sweet or regular potatoes) and eggs
  9. Hash browns (sweet or regular or regular potatoes) and eggs
  10. Pulled pork breakfast scramble
  11. Frittata’s
  12. Granola and more and plain greek yogurt + berries
  13. Hash and eggs
  14. Kabobs (leftovers) and eggs
  15. Sweet potato latke’s
  16. Butternut squash & bacon hash (add eggs on top)
  17. Butternut squash hash
  18. Raw Buckwheat porridge
  19. Cooked buckwheat porridge
  20. No-oatsmeal and more
  21. Banana bread and Greek yogurt
  22. Burritos (eggs, potatoes, salsa, cheese, meat)
  23. Chillaquiles + eggs or beans and salsa
  24. Leftovers (meat, potatoes or veggies) + eggs
  25. Huevos Ranchero’s


  1. Fresh squeezed orange or grapefruit juice
  2. Tea + gelatin (1-2T) and optional honey (1-3t)
  3. Coffee
  4. Tea
  5. Raw milk

5 Foods You Probably AREN’T Eating that can Dramatically Improve Longevity and Vitality

1. Bone broths and gelatin.

  • Our ancestors used these to stay healthy and strong without wasting any parts of the animal. Without animal broths we miss essential nutrition for our bones, skin, hair, organs and rest of the body. Read what these experts have to say about it and how to make it here, here and here.

2. Raw milk, butter, ghee and kefir

  • This is a touchy topic that is making its way to supreme court and getting people and communities arrested! Know your facts and choose raw dairy, ghee and kefir as often as possible if health is your goal. At least that’s what these people say here, here, here, here and here.
  • Pasteurization destroys enzymes, proteins and worsens health.

3. Pre and Probiotics and Yogurt

4. Coconut Oil

5. Eggs and saturated fat from GRASS FED animals

  • Don’t be afraid of these. Our ancestors ate them and were healthier than we are today by far.   Don’t believe me?, Read what these brilliant people have to say about it here, here, here, here, here, here, here and here.

Kitchen, Cooking and Eating Tips



~ Many of these are adopted from the Weston A. Price Foundation ~

  1. Eat whole, natural foods.
  2. Learn how to make your own lard and tallow
  3. Eat whole, naturally-produced milk products from pasture-fed cows, preferably raw and/or fermented, such as whole yogurt, cultured butter, whole cheeses and fresh and sour cream.
  4. Chew your foods into liquid
  5. Choose your fats and oils wisely –  include butter and other animal fats, extra virgin olive oil and coconut oil.
  6. Eat fresh fruits and vegetables, preferably organic.
  7. If your foods can’t spoil, then you shouldn’t eat them.
  8. Use whole grains and nuts that have been prepared by soaking, sprouting or sour leavening to neutralize phytic acid and other anti-nutrients.
  9. Eat naturally-raised, antibiotic-free and organic meat, including fish, seafood, poultry, beef, lamb, game, organ meats and eggs.
  10. Prepare homemade meat stocks from the bones of chicken, beef, lamb or fish and use liberally in soups and sauces.
  11. Use filtered water for cooking and drinking.
  12. Make your own salad dressing using raw vinegar, extra virgin olive oil and expeller expressed flax oil (small amounts – 1/2 tsp per day).
  13. Use natural sweeteners in moderation, such as raw honey, maple syrup, dehydrated cane sugar juice and stevia powder.
  14. Use unrefined Celtic sea salt and a variety of herbs and spices for food interest and appetite stimulation.
  15. Include enzyme-enhanced lacto-fermented vegetables, fruits, beverages and condiments in your diet on a regular basis.
  16. Use only unpasteurized wine or beer in strict moderation with meals.
  17. Cook only in stainless steel, cast iron, glass or good quality enamel.
  18. If you are eating mostly cooked foods in a meal, then a lacto-fermented condiment is a must.
  19. When cooking a meal, always think ahead 1-3 meals to see if anything needs to be soaked, marinated or slow cooked.
  20. Understand how to maximize your enzyme intake.
  21. Make sure to clean your cutting boards well and use wood for meats and bacteria containing items.
  22. Do not overcook your foods. Understand that olive oil is not good at high heats and that garlic should not be cooked as high or as long as onions,. Learn the many techniques for preserving enzymes and nutrients.
  23. Start your day (breakfast) off with fresh foods, not boxed, processed or canned.
  24. Always skim foam off top of stocks, soups, legumes and stews – this is where many impurities rise to the top. Add your spices after skimming the foam off.
  25. Aim for a diet that is 50% raw or enzyme-enhanced. Raw foods include fruits, vegetables, meats, fats and milk products.
  26. Know how to peel, cut coarse and dice
  27. Freeze and preserve fresh herbs
  28. How to stir fry
  29. Learn the best way to make mashed potatoes
  30. Know how to choose and cook lamb
  31. Use a thermos for hot lunches…or this one
  32. Don’t drink more than 4 ounces with your meal, 15 minutes before or 45 minutes after.
  33. Use a toaster oven instead of a microwave.
  34. Eat in peace with gratitude – do not eat stressed or in a rush.
  35. Make sure your oils are not old and rancid.

Are You Causing Your Own Allergies? Learn How to Beat Alleriges Naturally without Medication

Is there really such a thing as allergies? 1 out of 5 people in the U.S. are now “allergic” to allergens such as tree pollen, dogs, cats, foods, grass, molds, dust and more while reacting with itchy eyes and skin, rashes, wheezing, coughing, sneezing, congestion and the like.

By the way, allergens are anything that cause allergies.

While reading all of this, please keep in mind that a weakened immune system is considered a precursor to many other diseases and even cancer, and therefore this subject demands our utmost attention, especially those of us with children.

To break it down, by definition, “allergies” are an abnormal immune response to a generally harmless substance.

Okaaay, so, in other words, 1 out of 5 people have abnormal immune responses to substances that don’t bother most of us.

That number would be much higher if you included asthma and other immune disorders. But moving on.

Calling something an allergy is really only helpful to those trying to sell you something to fix that allergy and not interested, at all, in your overall health. Or at least they don’t grasp the concept of holistic or functional medicine. Because really, what are the two most marketed ways to beat allergies? Stay away from the allergen or take drugs.

Back to the immune system – why is it reacting abnormally in someone who has “allergies?” Because chances are, if it acted normally, they wouldn’t have “allergies.”

Let’s pretend for a minute that you don’t have allergies. Instead, you have an IRS disorder; I know, I just made that up, and it sounds like you owe money, but bear with me for a second.

IRS Disorder = Immune Response Sensitivity Disorder

Since we now know that everything from antibiotics to stress and poor nutrition can suppress the immune response in our body, it would make sense that we could be creating our own “allergies” by the way we live our lives, and what we did in the past.

This means that it’s not the dog or trees fault for making us cough and itch; it’s our lifestyle and/or history.

IRS Disorder is a weakened immune system that is incapable of responding appropriately to foreign invaders or simply managing day to day chores. Over time this leaves the body vulnerable to a long list of possible diseases and symptoms, all varying based on a person’s own bio-individuality and history.

In other words, when the body is abused for long enough or in the “right” ways, the immune system becomes weak and the body vulnerable to allergies and other diseases.

This long list of maladies resembles exactly what is seen today in America’s doctor’s offices and all over the world, but unfortunately, many of them go misdiagnosed because so much of health care is focused on trying to treat symptoms without finding the cause, holistically.

Also, “it seems that the likelihood of developing allergies is inherited and related to an irregularity in the immune system, but the specific allergen is not.”[24]

This means, that while allergies are common in the same family, what they are allergic to is not the same. In other words, a weak immune system can be passed down, or merely developed via a similar environment, and cause vulnerability to different allergens based on one’s own bio-individuality.


Many holistic and functional medicine doctors believe that when the battle is won by the bad bacteria, the flood gates for uncountable diseases open. Read what one of Functional Medicine’s leading doctors, Dr. Mark Hyman, thinks about this battle here.

bad bacteria

If the bad bacteria are winning (outnumber the good), then the following can occur;

(These are your CLUES and symptoms to losing the battle of the gut and IRS)

  • “Allergies” or “intolerances” to dairy and milk (not enough good bacteria to digest it)
  • Diarrhea
  • Sinus infections
  • Headaches and migraines
  • Malabsorption
  • Cancer
  • Candida overgrowth
  • Leaky gut syndrome
  • Foul smelling stool
  • Puffy, white tongue or bad breath
  • Chronic fatigue
  • Immune disorders
  • Brain fog and inability to concentrate
  • Poor short-term memory
  • Muscle and joint pain
  • Poor sleep
  • Dark circles under the eyes
  • Depression, paranoia, irritability and anxiety
  • Personality changes and mood swings
  • Sore throat
  • Asthma
  • Dizziness or balance problems
  • Eye sensitivity and problems
  • Menstrual problems
  • Numbness, tingling and/or burning sensations in the face or extremities
  • Chronic athletes feet
  • Painful gas and bloating
  • Allergies and sensitivities to odors, chemicals, foods, environment and sounds.
  • Ringing in the ear
  • Irritable bowel syndrome
  • Fibromyalgia
  • Arthritis
  • Acne
  • Dandruff
  • Constipation
  • Heartburn
  • Low sex drive
  • Rectal itching
  • Yeast infections
  • Cravings for sweets and alcohol
  • There’s plenty more but you get the point

What CAUSES the BAD BACTERIA to outnumber the good?

  • History of antibiotic use (also found in the foods you eat, if not organic)
  • History of  birth control use
  • Cortisone or other steroid (hormones) drugs (also found in the foods you eat, if not organic)
  • Immune suppressing drugs
  • Synthetic estrogen
  • Diabetes
  • Diet based on simple and refined sugars
  • Alcohol or drug abuse
  • Exposure to bacteria from poorly prepared foods, especially in foreign places
  • Weakened immune system from anything (stress, over-exercising, vitamin or mineral deficiencies, and more)



  • Do everything possible to increase the good bacteria (see list above)
  • Aloe vera juice
  • Garlic pills or raw garlic
  • Occasionally flush them out with a natural, high fiber concoction, Perfect 7 is my favorite.
  • Chamomile tea
  • Use essential oils, especially oregano, clove, lemon grass, melaleuca, cinnamon and thyme on the body as a massage, but also therapuetic-grade oils can be ingested – Inner Defense is my favorite product
  • Avoid processed sugars and excessive carbohydrates
  • Decrease unhealthy fats in your diet
  • Eat coconut oil


  • Make sure you are getting enough selenium, magnesium, vitamin B, C and D, potassium and any other vitamins or minerals you may be deficient in
  • Take echinacea
  • Eat a balanced diet
  • Manage stress and the urge to overwork
  • Relax and enjoy the finer things
  • Avoid the No-No List and refined carbohydrates
  • Eat foods high in antioxidants
  • Avoid overeating
  • Make sure you are not over-electronified (too much exposure to electronics, microwaves, etc.)
  • Get fresh air and exercise
  • Practice earthing to balance electromagnetic energy  in the body
  • Avoid foods high in unsaturated fats, especially vegetable oils
  • Follow normal sleep/wake cycle (10pm-6am) with the sun
  • Get to your ideal weight
  • Bone broths
  • Surround yourself with good, nurturing people who make you laugh and smile and socialize with them
  • Be kind to others
  • Know my Top 50 Health Tips
  • Eat a lot of alkaline foods
  • Reset your metabolism

In closing, I understand that there are certain circumstances that require severe treatment and occasional drug intervention, like peanut allergies and others, but these are rare and not what this post is about. This post is about what you can do for yourself to create an environment inside your body that will make it so healthy, allergens cannot cause allergies.

So, still think you have “allergies”, or do you have an IRS disorder?

I would love to hear your thoughts and stories!

Either way, I hope this helps you get back on track to optimum health and longevity, and avoid any problems with IRS =)

Your Guide to Optimum Health

WELCOME to Hallford Health!

If optimum health is a goal of yours, then this is exactly where you want to begin. The information laid out on this blog is designed to give you a step by step process to educate yourself and find your weakest health links.

Everything here is part of a complete, holistic program aimed at showing you how to care for all the major areas in your life, including nutrition, exercise, meditation and more.


If you have been searching for balance and energy in your life, than you are going to love the 4-Dimensions of Optimum Health and their 14 components – every aspect of health is covered here, along with strategies for juggling each of them in a way that brings out the best in your mental, emotional, spiritual and physical Self.


Step # 1 – Realize that improving your health to its potential takes time, patience, education, dedication and a realization that enriching your Self is the most important factor in health, always.

Step # 2 – Define what health is for YOU. If you need help with this, Mastering the Universe & Optimum Health Volume I has some great incites on how to do it, as does my E-book Boosting Metabolism with Food and Habits.

Step # 3 – Look over the 4-Dimensions and their 14 components and decide where your weakest health areas are;  these are where your focus should be. List all 14 components in order from your strongest to weakest, then start with your weakest link by choosing from the appropriate tools below. Once you have momentum in the right direction for that component, move onto the next priority on your list, while continuing with the first. Keep doing this until you are juggling all 14 components and your health is thriving. Once you reach this point you can rewrite your list and continue on with your journey.

1) Self   2) Body   3) Community   4) Universe

Step # 4 – To get the most from this program, these 3 books are recommended; Mastering the Universe & Optimum Health – Volumes I & II  and Cleansing with the Seasons. All 3 of them will cost you about $30 total including shipping. Think if it as the best $30 you will ever spend on preventing disease and learning how to achieve your goals.

Alright, so you’ve defined what health is for you, you’ve got your program, you’ve got your weakest links and what to focus on, now its time to commit to the journey towards YOUR optimum health.

Using your priority list, choose from the tools below and all over the site, and prepare to see a NEW YOU in the mirror very soon.

Good luck, I hope you enjoy them, and most of all, I hope you apply them.


NutritionNutrition ToolsRestHow do YOU define rest?

How to Meditate

Meditate to Sunset at Beach

Vitals & Risk Factors

Vital Tests & Statistics you should know

Exercise & Movement

How to create a fitness routine

How to stretch properly

How to find your target heart rate

How to maximize your workouts

How to combat SITTING

Pain & Dysfunction Cycle

The HEALING process


Workout variables

Free Stretching videos

How to foam roll video

Free Core exercise videos

~Free Total body circuit videos

Warm-up videos

Stabilization videos

Environment ~ Coming soon!Career~ Coming soon!Money & Finance~ Coming soon!

Fitness, Ego & Vanity

Health vs. Fitness

The 13 LawsMastering the Universe

Will Smith on the Power of your Words

How to Achieve your Desires

VirtuesHistory of the Virtues

Heart Virtues

~ Happiness

How to Avoid Being Broke & Stupid


The 5 Stages to Enlightenment

Eckhart Tolle


~ Coming soon!


What rejuvenates YOU?


Find your Mission in Volume I

Live Full, Die Empty


Essential Education

WELCOME to the starting point for the H2 Program. This is where you can build your knowledge and therefore the power to improve yourself and maintain long-lasting results.

Lack of education about health and wellness is often the number one road block for achieving optimum health; this is magnified if you are lead to believe in what the media presents on a daily basis.

Below is a list of topics and blog posts that I believe are fundamental for understanding what is most important for you and your health.

Once you’ve read them, you will have a good idea of what real health looks like, and how to achieve it. This is imperative for long term success because it helps the brain and its actions remained focused in a healthy direction.

Once you are finished with the Essential Education, then you return to the weakest links you chose from the 14 components and start learning about them!

May the journey begin…