Posted on 01/18/2018

New Year You 2018

New Year You

Time for a reset...Health and life starting with my first time ever detox program. It's time to re-access and dump all the junk. I know I am not alone in this proclamation. Hopefully I'm not the only one that's taking action. It's exciting and nerve wracking at the same time to proclaim change because as we all know change brings the unknown. But nerves aside, I'm cleaning my life inside and out. Don't want anything weighing me down in 2018 so I'll be doing a lot of praying for Wisdom too!

Where can changes be made? Possibilities are: Food Choices, Exercise, Activities, Priorities: Urgent vs Important, 'Friends', Lifestyle, Business Practices, and Financial choices: spending, saving and tithing. Big list to think about so as I think this month I will be trying something new.....

Today I begin my first cleanse. Over the years there have been many different cleanse programs brought to my attention. For instance, the starve yourself cleanse wasn't appealing and the cookie cleanse was but both of those plus all the others just didn't make sense to me, a nutritional foodie. Keep seeking and you shall find...and so I did!

Earlier this year I began working with doTerra International, an essential oil, supplement and personal/home care product company. Loving their Certified Pure Therapeutic Grade essential oils and the LifeLong Vitatlity trio of supplements I thought the Cleans & Restore kit (link below) was a no brainer for me to try. The Cleanse & Restore is a 30 day program of doTerra supplements all perfectly planned to support, cleanse and reboot your entire body while eating a wholesome whole food diet full foods like whole grains, fruit, veggies, nuts and legumes. As the Nutrional Foodie THIS makes sense!

Having blogged about wholesome diets (link below) in the past you'd get the idea that I am very serious about the HUGE delinquencies in the American Diet. xxxx Yes, yes, choice is important!

I am looking forward to this experience experiment and sharing my Cleanse & Restore journey.


Full disclosure: I am a doTerra Wellness Advocate (WA #4610402)....allow me to guide you on how you can best use doTerra essential oils and products. More information is available at: or email me at:

Cleanse & Restore kit -
2 of many Wholesome diet blogs -,


Posted on 11/01/2017

The buzz is immune support so what is the best thing for you to do to support? Diet of course is the base of all wellness success but a great supplemental support plan will help greatly.  Oregano should be a part of everyone's backyard garden, countertop herb planting and essential oil wellness collection.  Why? Because of the powerful antioxidant, antiviral and antibacterial properties found in Oregano's essential oil. Essential oils are a plants volital organic liquids which are  molecules comprised of hyrdogens, carbons and oxygen.  Oregano's strength comes from the large amount of Carvacrol, a Monoterpene Phenol, "one of the most potent plant essential oil components possessing antimicrobial effects and know for their wide bioactive spectrum" (1).  For example, when tested against common infectious microbes, researchers found that oregano oil kills Salmonella, e. coli and serveral types of Staph infections.  Oregano and Oregano essential oil are also powerful for immune system support (2).

There are many ways to enjoy the benefits of Oregano essential oil.  Add the fresh or dried leaf to any soup, sauce, salad or pasta.  The options are endless.  It is also mighty nice to enjoy the Certified Pure Therapuetic Grade Essential Oregano Oil from doTerra.  doTerra offers many ways to enjoy Oregano's health benefits.  Add a drop of Oregano essential oil to your recipe, add a drop to your water or even add a drop to a veggie capsule and swallow.  You can diffuse or add a drop to a carrier oil to rub on the bottom of your feet.

As a doTerra Wellness Advocate let me guide you on how you can best use doTerra's Oregano Essential Oil as well as other available oils. More information is available at: Enjoy the short video.

2 Herbal Remedies, 2017 pg 53 Kim Erikson

Posted on 04/28/2017

Having a Tea Party is fun! And so is the study of tea with the World Tea Academy. I just completed another great course specific to learning the tea world with WTA which offers a fascinating range of certification programs. This study of the history, origins, varieties, terriors, health properties plus the production of tea and the infusion will improve your appreciation of all that is tea. Not only have I enjoyed in depth reading but each course has written and cuppings assignments based on the course curriculum. A cupping is infusing the tea (botanical) leaves with water and tasting. Cuppings being the most fun for me.

The Beyond Camilla sinensis course, which I just completed, goes beyond the tea leaf and studies herbal and alternative botanical infusions. The last assignment in the core study was to make my own botanical infusion using anything. Me, being the summer loving Nutritional Foodie that I am, wanted something fresh and light to celebrate the approach of summer. Have just infused Hibiscus I thought that would be a great base. Given that Hibiscus has a sour citrus, some say cranberry, flavor I thought a sweet citrus like orange would pair well. I make an awesome cranberry orange relish for Thanksgiving and Christmas so I had an idea it would be awesome. I also wanted it to be quick and easy to make.

So....Infused some Hibiscus. Squeezed a fresh orange. Put some ice in a tumbler and voila! Hope you enjoy my refreshing unsweetened summer Botanical Infusion. Cheers!!!


Hibiscus Orange Cooler

3g Hibiscus
½ c hot water (205 degrees)
1/3 c fresh squeezed Orange juice (½ of a large orange)                                                                 
Tumbler with ice
Orange slices assorted berries for garnish, optional

Brew Hibiscus petals in hot (205 degree) water for 5 min. Strain and Cool. When Hibiscus infusion is cool fill tumbler with ice. (Crushed ice would be nice.) Pour fresh squeezed orange juice and cooled Hibiscus infusion over ice. Add a splash or two of Pellegrino. Garnish with orange slices, blackberries, etc if desired. Enjoy!

Posted on 09/29/2016

CaveChick, Inc. Closing

CaveChick, Inc. has made the tough decision to discontinue cookie production and distribution as it reviews and reorganizes the business plan.  It is with heavy heart that after 8 yrs I halt my passion of providing better food options to consumers, aka Cookie Lovers. 

I've enjoyed all these years of chatting with everyone during grocery store demos and farmers markets about better health through wholesome food choices and a dairy free lifestyle. Something I not only preach but practice.  I will continue to post articles and an occassional blog to help encourage you via my personal and family experiences.  Take care and...

Thank you for your support!!!

-CaveChick, The Nutritional Foodie

Be Health    Be Natural    Be the wholesome stuff 

Posted on 02/07/2016

I recently had the priviledge of presenting my introductory Food & Health Boot Camp 101 program to a fabulous new club at Glenbrook North High School (GBN).  Pari T., a very forward thinking young woman, started the Get Vegucated Club. She realizied that her peers were not getting the information necessary to make their best food choices for a healthy life so started the club at GBN for her classmates. "I fell like people nowadays, especially teens, are going down the path of unhealty eating, but it's so satisying to find out that there's someone else who also cares about nutritional eating!", whe wrote me.  Smart thinking.

Let's all 'Get Vegucated'!


Pari presented me with a hand made oragami bouquet she'd made as a thank you.  Very special!


Be Healthy   Be Natural   Be Tempted

The Nutritional Foodie
M. SC. Nutrition

Posted on 02/01/2016

I remember it perfectly, as all women do. The well baby doctor visit with my 3 young children ages 7, 5 and 1 some months after my family had adopted a totally dairy free lifestyle. The doctor commented, upon entering our assigned check up room, she was surprised to see us as she and her office staff had assumed we'd changed pediatricians. You see they were accustomed to seeing us every week or so for various common chronic illnesses over the previous 7 years. Let me tell you we were at the doctor's office all-the-time! If we weren't looking for relief from a 'common cold' or the flu we were suffering from high fevers, bronchitis, ear infections, sinus infections, even checking out sore throats for strep. It would be an understatement to say I was concerned and frustrated that my 3 kids were always sick or that their dad and I had health issues too. It wasn't uncommon for me to be in my bathing suit late in the night cradling one of my children in the hot steam of the shower for relief from a respiratory situation.


It had been about 3 months since our last visit. Imagine how proud I felt that I was about to share with the good doctor my new found method of keeping my kids healthy and off antibiotic. For the years we'd been customers of her practice my concerns of the sick-all-the-time nature of our family was met with explanations of 'it's just going around' or 'it's just your child'. These answers of course did not sit well with me. Come on mom' hear me, on someone saying your kids are basically 'sickly'. Those are fightin' words!


What do you think was our doctor's reaction to the news of our diary free lifestyle and good health? Not what you'd expect. Or at least not what I expected. No happiness for the kids lack of suffering. No congratulations. No interest in anything. Not even the common questioning of calcium source. She just picked up her clip board and walked out the door mumbling, “If that works for you.”


Huh! Odd response. Why wasn't she interested in my family new healthy status? I quickly thought she didn't what to know.  Or I could continue to believe that she had no training in nutrition and food as the source of health and so became very fearful of the lack of knowledge she possessed.


According to a 2014 article from The American Journal of Medicine, A Deficiency of Nutrition Education in Medical Training, States a survey that found fewer than 20 hours of study is devoted to nutrition in medical schools. There is virtually no connection to nutrition to 'human diets or common disease”. The article also cited a survey that 14% of doctors felt they had adequate training in nutrition. It's hard to believe that 61% of patients believe doctors are 'very credible' information sources for diet and nutrition guidance, according to American Dietitian Association (2008).


Michael Gregor, M.D.,, Doctors' Nutritional Ignorance (09/07/2007), basically sums up that doctors' lack of nutritional knowledge could be viewed as 'doctor assisted suicide'.

Be Healthy  Be Natural  Be Tempted

Lori D
The Nutrititional Foodie
M. SC. Nutrition

circa 1997

For information on diet visit these past CaveChick blog posts:

Tagged In:
Posted on 01/23/2016


Did you make a New Year's Resolution to eat healthier?  How is your diet resolution working?  Do you need a diet re-solution?

Everyday there are people resolving to eat healthier. Have you? Do you now ask yourself, “What is 'healthier'? To answer this most turn to books, magazines, TV commercial, doctors, friends and family and the government food pyramid for answers. They'll then try gimmicks, diets and the latest eating trend. The 'eat healthy' resolution usually goes by the wayside because of lack of commitment, unobtained results and total confusion. So many opinions and ideas to wade through: juicing, smoothies, meat, high protein, fat free, vegan, eat for your blood type, paleo, gluten free, supplements, etc. Makes my head spin!

I'd like to offer a simple solution......Forget it all! Choosing what to eat is a simple task. Or at least it can be. To begin your new eating lifestyle you must be clear on what you expect from your effort of eating healthy. It must be realistic. For instance, you can't expect to live forever but you can expect to loose weight, lower blood pressure, clear acne, strengthen immune system, have more energy and get rid of pesky acute or chronic symptoms like asthma, migraines, sinus issues and maybe heal disease. With a clear idea of what is expected from this healthy diet let's answer the big question........What is a healthy diet?


Let's start on the diet re-solution.  First and foremost, a healthy diet begins with the understanding of what is healthy food. Healthy food starts with wholesome food. Wholesome food is whole, natural and unrefined food. It is food that is presented to us from the earth that is made by God, not the laboratory or manufacturing plant. My definition of Wholesome food never contains artificial flavors, artificial colors, preservatives or flavor enhancers like MSG (monosodium glutamate). It is not genetically modified (GMO) or super hybrid, think common wheat. 'Wholesome' is farm style vegetables and fruits, unpeeled, whole grains, raw nuts & seeds, fresh eggs, fresh fish and fresh meat (not deli meat). These are nutritious foods that living things have evolved eating over the millions of years, including humans. Remember that humans and all living things posses the desire to eat for nourishment and calories; to obtain vital vitamins, minerals, amino acids (protein) and sugars in a balanced form. The further away you get from eating these whole, natural and unrefined foods, the further you get away from the whole foods designed to nourishing your body. If it isn't nourishing it's just filler, empty calories, and it is taking you away from your desired reward. And don't fall into the trap of thinking the enriched or vitamin added products are healthy. That's unwholesome food in disguise! Does adding a few vitamins to corn syrup water make for a wholesome beverage and good health? Of course not!


Sadly, we are a society that has lost touch with food. It seems common practice is to eat to 'fill up' with a heaping plate of refined enriched white pasta, white rice or a bowl of packaged cereal “with 11 vitamins and minerals” added. If you look at the conventional or standard diets they consist almost entirely of super hybrid refined wheat flour. This super hybrid variety of wheat has be fashion in the lab to contain a higher gluten proportion, resist pesticides and grow differently. Great for growing and manufacturing but maybe not so much for our digestion or health. Refining of wheat flour removes at least 36 nutrients except for the 4 synthetic nutrients that have been replaced. Refining removes most of the B vitamins (folic acid, pyridoxine B6, pantothenic acid B5), vitamin E, chromium, zinc and manganese which are essential to human health. Don't think nutritious food is important? It has been shown that people with B vitamin deficiencies are more likely to have severe depression symptom. Is there a correlation between refined grains and the state of our nation's mental health?


Refining also removes fiber and beneficial fats. The fiber of whole grains reduces cholesterol, heart disease and ensures gastrointestinal health. This accounts for far less colon cancer, diverticulitis, hemorrhoids and constipation. “The fiber content of the whole grains is probably the biggest difference between the natural, or primitive, diet and the industrial, or Westernized diet, and likely a big difference between poor health and good health,” says Elson M. Haas, M.D., Staying Healthy with Nutrition. Fiber from the bran and fats from the germ aids satiety and helps keep blood sugar levels even by slowing glucose absorption. Refined grains are sugar. Remember, refined grains are metabolized as refined sugar so the white bakery bread, white rice and white pasta you eat is just like eating sugar!


Equally important to a wholesome diet is knowing what is healthy for you. What is 'healthy' to you is not necessarily healthy to someone else. Let's use dairy products as and example. There are those who would consider dairy products a wholesome food. I for one am very sensitive to dairy products. I get acne, sinus drainage and reduced immune function. (I get a lot of colds and flus when I consume dairy.) Yet every where I turn I'm being told dairy is a part of a healthy diet. In my family of 5 dairy consumption caused postnasal drip that progressed to constant ear infections, asthma/bronchitis, eczema, sinus infections, bacterial infections accompanied by high fevers and lots of bouts of the flu. I find it hard to believe that symptoms like these are unique to my family. Especially when I notice so many suffering the same symptoms. Yet we are told to consume dairy products daily all in the promise of good health. I learned that dairy was not 'healthy' for me or my family.


I know it's a tough idea to follow when 'experts' are telling you what to do to be healthy. Bottom line, everyone has food allergies, sensitivities and intolerances. How food culprits deprive you of good health is special to you. It all depends on your unique genetic makeup. Pay attention to what you've eating when you experience symptoms. Figuring out what bothers you is easier to discover when you are eating a truly whole food diet.


Let's use bread as an example. If you notice after you eat bread you get lethargic or have sinus pressure and the ingredients in the bread you eat are whole grain (usually wheat), water, yeast or sourdough starter and salt you have only 4 ingredients to view as potential culprits. Now tell me what you'd do if your bread's ingredient label reads: wheat flour, water, high fructose corn syrup, honey, molasses, yeast, barley malt, wheat gluten, salt, calcium carbonate, sodium stearoyl lactylate, vit D3, vinegar, mono and diglyerides, calcium sulfate, monocalcium phospate, yeast nutrients (amonium chloride, ammonium sulfate), enzymes, yeast extract, wheat starch, calcium dioxide, ferrous sulfate (iron), B vit (Niacin, Thiamine, Mononitrate (B1), Riboflavion (B2), Folic acid), soy lecithin, azodicarbonamide, soy flour, whey, calcium propionate (to retain freshness), Datem, sorbic acid?


The later is a crazy ingredient list and I hope you are asking yourself why would anyone eat that! You get my point though. Your body must 'deal' with everything you eat. Plus it doesn't look wholesome.


There are a lot of temptations out there so remember the further you move away from your wholesome healthy diet the longer and harder it will be to obtain your results.


Be Healthy.......Be Natural........Be Tempted by good stuff!


Lori Diversey

The Nutritional Foodie

M. SC. Nutrition

Posted on 01/11/2016

DairyFree monDay!

Got Milk?” Since 1993 this slogan has been a very successful tool to a fun little reminder that milk, and anything dairy, is a must in your or your kid's daily food choices for a healthy life. Interestingly, to many people milk is anything but healthy. Namely me, my kids and their dad.


In 1995 I made the decision, with the support of my husband, to have our family (3 children and us too) to live totally dairy free. After years of my family living on antibiotics and constantly being sick with symptoms from seemingly common illnesses I was ready to try something new. Address our food choices seemed very obvious after I read a book that linked all of my family's symptoms to dairy consumption. That learned fear of what would happen to our bones was no longer an issue. And what happened with a no dairy diet? Immediately the days of ear infections, sinus infections, acne, colds, flu, fever, bronchitis, asthma and psoriasis were gone. No more doctor visits. No more antibiotics. We were happy to give up the doctors office visits and the sick bed!


Never having had acne as a teen I was surprised when I developed adult acne after the birth of my first child. Nothing I did remedied the acne until I went dairy free. (My children also went though their teens without acne but that could have been because they were not consuming dairy.) Through my self studies and later my Masters Degree education I learned that dairy consumption had a nasty long term symptom....cancer! As I had been associating acne and cancer as two separate conditions it is very interesting that scientific studies are now linking acne as being a probable indicator of future cancer due to the increased activity of a TOR enzyme. As stated in an article published by, In The Dietary Link Between Acne and Cancer, January 7, 2016, “the excessive TOR stimulation induced by the standard American diet may initially manifest as premature puberty and acne, but then may later (contribute) to obesity, diabetes, cancer and Alzheimer's.” (see article link below)


I feel so blessed that not only were my children given a healthy childhood but they have been given a better prognosis for a healthy future. You can have this too! 




Posted on 01/07/2016



Love, love, love bringing in the New Year! This year I had the blessing of celebrating it with my daughter who lives in the Rockies. Dinner with her friend's family and toasting to New York's count down, which being Eastern Standard Time is a comfortable 2 hours ahead of Mountain Time. This let us experience midnight (someplace) thus retaining our celebratory party character even if we didn't usher in Colorado's!

The New Year brings many resolutions to mind. Diets, healthy eating (which begins with wholesome eating see, ), less sugar and more exercise are known to be top resolves. I resolve to work at better articulating my food choice suggestions and Nutritional Foodie eating philosophy to help you all have your healthiest lives. I will also start attending yoga classes again......

So let's start the year with one of my favorite and most versatile wild rice salad recipes. A whole food ingredient list that offers wholesome food. It delicious, easy, nutritious, dairy free and egg free plus, for those of you interested, it's gluten free and paleo. As always adjust it for your personal allergies and sensitivities. I like to eat this Spiced Wild Rice Salad as a portage for breakfast with unsweetened almond milk. It serves as a great lunch or dinner main course or side and perfect for your party table. Enjoy!


Be Healthy Be Natural Be Tempted



The Nutritional Foodie



Serves 4 as meal


2 ¼ cups Water

1 cup Wild Rice

¼ cup Apple Juice Concentrate, organic preferred

½ cup Dried Cranberries, fruit juice sweetened preferred

½ cup Fresh Apple finely chopped, organic (I like Fuji or Gala)

½ cup Pecans, coarsely chopped

½ cup Carrots, shredded, organic preferred

½ Tsp. Ginger, ground

¼ Tsp. Cardamon, ground

¼ Tsp. Cinnamon, ground

2 Tbl. Flax Oil, optional


Bring water to boil in medium sauce pan with wild rice, covered. Reduce heat and simmer until water absorbed. About 45 minutes. While rice is cooking prepare and mix remaining ingredients in large bowl. When rice is finished absorbing the water add to prepared ingredients. Fold well.

The Spice Wild Rice Salad may be served warm or cold as a salad, meal or a portage. You are free to let the rice cool before adding to the remaining ingredients. Store left overs in the refrigerator. It's up to you if you'd like to reheat or eat cold.  

Posted on 12/07/2015

Dairy Free monDay 


Hi! It's Me, The Nutritional Foodie. I recently had the pleasure of participating in another NISRA (Northern Illinois Special Recreation Association) meeting. This time it was the Veteran's Christmas Party. My offerings some wholesome and healthful alternative options to traditional favorites that I've been happy to prepare for my family over the last 20 years.

Holiday's, parties and family gathers do not and should not mean a pass to eat sugary nutrient void food. Besides enjoying tradition and each others company it's about offer the best of things. Good health starts with wholesome food. Forgot what wholesome food is? Please check blog post: .

Mashed Potatoes, Cranberry Sauce and a Wild Rice Salad that are now my kids traditional favorites were my contributions to the party. As The
Nutritional Foodie wholesome, healthful and tasty are key. To make a party meal with fewer calories, tummy upsets and possible allergic reactions follow these simple suggestions:


  1. Start with whole food ingredients. Whole grains, fruit, veggies, nuts and seeds. Real food tastes better and is nutritious!

  2. Limit the amount of added sugar and fat.....And salt! As I've said before when it comes to food “the whole is worth more than the sum of it's parts.”

  3. Don't peel everything. Eat those thin skins! Nutrients and fiber are in the skins.....wasteful to remove them.


These CaveChick family recipes are super easy.  Today I share our mashed potato recipe.  Instead of relying on lots of butter (salt), cream, sour cream and salt to flavor this traditional potato dish I use celeriac root to give them a wonderful clean, light and flavorful potato dish.  The measurements are estimates. Be creative and have fun with your taste preference!

No Leftovers!

Mashed Potatoes with Celeriac

Serves 6-8.

2 1/2 lbs. Yukon Gold potatoes of similar size

1 lb. Celeriac root

Reserved boiling water

1 tsp. Black pepper, freshly ground

Himalayan Pink Salt, lightly to taste (optional)

1 Tbl Flax or Olive oil (optional)

2 Tbl. Parsely, finely chopped leaves and stems

Scrub potatoes. Leaving skin on potatoes and place in large pot with enough water to cover. Put lid on pot and bring water to boil. Scrub Celeriac root. Cut off tough skin and discard. Chop celeriac root into chunks similar in size to potatoes. Add celeriac root chunks to pot of potatoes and water. Put lid on pot and bring water to boil over high heat. Reduce heat. Boil potatoes until all are tender when poked with fork. When tender remove potatoes and celeriac with a slotted spoon. Place in a large bowl. Reserve the water in pot. With potato masher or large fork mash potatoes with skins and celeriac adding ¼ cup reserved boiling water at a time until the mashed potatoes are your favorite consistency, stirring occasionally.

Add black pepper, and optional salt and oil it desired. Stir. Spoon into serving bowl. Sprinkle with chopped parsley.

Serve hot.