Supercharged Elderberry Fennel Ginger beverage for immune support

Herbal Remedies, Organic, Recipe, Tea By February 8, 2021 Tags: , , , , , 1 Comment

I love Ginger! I love Elderberry! I can feel the healing spiciness soothing my throat just thinking about it!

So grateful for teas and their multitude of healing properties. Here’s one of my favorite alchemical combinations to have chillin’ in fridge for boosting he immune system all year long.


  • 5 quarts – Water
  • 2/3 cup – Elderberries
  • 1/4 cup – Fennel Seeds
  • 1/4 cup – Coriander Seeds
  • 1 Tbsp – Cardamom Seeds
  • 2/3 cup – Ginger – thinly sliced/diced
  • 1 1/4 cup – Honey (this can be adjusted according to your taste)


Add 3 quarts/liters of water to a 5 quart or larger pot and bring to a boil.

Grind the dry ingredients – elderberries, fennel, coriander, and cardamom – and add them to the pot. I haven’t seen people say to grind the elderberries before cooking elsewhere, but I feel like it helps extract all the goodness.

Dice/slice the ginger thinly and also add to the pot. I appreciate using a mandolin slicer for this task.

Once it’s boiling I tend to let it simmer for 30-60 minutes. Add the extra 2 quarts when done to bring the temperature down before adding the honey. This also saves energy as you’re heating less water for the cooking process.

I use a measuring cup to add it to mason jars leaving some space at the top so I can scoop the mash from the bottom of the pot into the jars to continue marinating.

– The tea in my 5 qt pot after simmering for an hour –
One of the five mason jars I filled getting energized by the sun!

Would love to hear comments and experiences of anyone who tries the recipe.

Remember to breathe deeply today and dwell on some things you love about yourself!


Healing Foot Soak/Detox: Bentonite Clay and Epsom Salt

Detox, Health By December 1, 2019 No Comments

Bentonite clay is something I feel should be in everyone’s “Natural Medicine Chest”. A powerful healer and magnet for toxins, it also boosts blood flow for expeditious and miraculous healing.

The first time I witnessed the miracle of Bentonite Clay was when I accidentally stepped on my daughter’s big toe, bending it back so badly it swelled right up and she was walking on her heal the rest of the night. We had a Spartan Race to run in 3 days. Devastation. Racking my brain I recalled having ordered Bentonite Clay for the first time the week before. After a quick search revealed a plethora of testimonials, I went about mixing some mud. The bentonite mud was applied liberally (about 1/2 inch thick) and secured with paper towel and plastic wrap. She went to sleep and when I messaged her the next day from work about how her toe was doing, the response was, “Other than being very wrinkled from being wet, it’s as if I hadn’t even stepped on her toe!” Totally healed overnight! The swelling had gone down and she ran the Spartan Race 3 days later without noticing any pain from her injured toe. I was convinced!

Since that time I’ve ordered many bags of bentonite clay and take weekly baths/soaks with bentonite and epsom salt. I’ve also taken bentonite internally with psyllium husk to cleanse the system with powerful results. In this article, I’ll share a basic recipe for a detoxing/healing foot soak.

Foot Soak Recipe

1/2 cup Bentonite Clay
1/2 cup Apple Cider Vinegar
1 cup Epsom Salt
6 quarts Hot Water ( or enough to fill foot soak bucket)

There are two methods I’m aware of. One is to mix the bentonite clay and apple cider vinegar separately and apply the mud to feet and let set on feet for 15 minutes before submerging in the hot Epsom salt water for another 20 minutes.

The other option is to just put everything in the bucket, blend as well as possible and then soak your feet for 20-30 minutes.

You can also mix some mud and leave it on overnight for additional healing/detox.

Please comment to share your experiences with the soak and the healing/benefit you observe.


How to Make Magnesium Oil – the Master Mineral

Uncategorised By August 24, 2016 No Comments

Magnesium oil is typically what I introduce people to first when spreading health and wellness.  It’s an easy sell.

Someone mentions an ache or a pain, sore or cramping muscle, anxiety, a headache, grey hair, odorous feet or underarms . . . there are countless opportunities to interject  “magnesium oil would likely provide some relief”.  Plus, it smells nice (at least the way I make it).

Presentation and formulation appear to be paramount to people being open to trying new things.  They want to be healthy, but not if it’s a bit too uncomfortable for moments.  My belief is you’ll find my method of preparation quite agreeable.

Background –

The standard recommendation for magnesium oil is to mix equal parts distilled water and magnesium flakes.  Obviously deficient, the first time I tried it full strength it did a little more than tingle, rinsing my arm with water vigorously to quell the burning sensation.  It didn’t help that I tried it on the tender inner forearm skin.  Testing on less sensitive skin areas first to gauge sensitivity is highly recommended.

I dialed it waaaay back from there to quarter strength and mixed it that way for quite some time.  Modified my formula again because it didn’t feel quite strong enough and mix about half strength now to portion into blue glass spray bottles.

What you Need – 

Magnesium Oil  –  1/2 cup
Distilled Water  –  1 1/4 cup
Essential Oils (optional)
Mixing Vessel (I use a mason jar)
Spray Bottles

Buying vs DIY – You can always go to the health store or online to buy a bottle of magnesium oil, but personally would find that difficult to swallow considering the savings involved when mixing yourself, unless in a pinch and that’s all that’s available.  To each their own.

Essential Oil – From the beginning I’ve added essential oil to the bottles I create.  I find the aroma is pleasing and experiment a bit with different oils.  My standard formula is several drops each of cedarwood oil, lavendar oil, rosemary oil, and .  I add 2 drops of each per bottle.

Benefits – 

  • Reduced risk of heart attack and stroke
  • Excellent for muscle cramps and muscle soreness
  • Calming effect on the mood
  • Helps build strong bones and teeth
  • Promotes restful sleep (massage on feet before dream time)

Risks – Skin can itch/burn and feel quite irritated if you’re deficient in magnesium, especially in areas where the skin is tender like the inner forearms.

If the magnesium is irritating the skin,

  • it may be washed off with simple water.
  • Dilute the spray with distilled water until you build up enough magnesium in your system to reduce your reaction for a stronger concentration.

My Formula –

I use a 2 cup mason jar to mix with measurement marks on the side.

Anecdotes –

I decided during this article I’ll try to format for now of getting to the meat of things quickly, positioning more lengthy anecdotes toward the end for those who care to scroll.

I hope you enjoy my prose and point of view.


Hello world! An intro to Healthy Keith.

Fitness, Health, Herbal Remedies, Natural Remedies, Organic By September 22, 2015 No Comments

Who is Healthy Keith?

A man who has been called many things:  “Dr. Keith”, Life Coach, Herbalist, Father, Friend, Crazy, Generous . . .

I found the default “Hello world!” subject of the first post appropriate and amusing considering my career as a programmer.

The journey began a few years ago on a quest to fortify teeth and quell anxiety.  Sprouted bread and grass-fed butter became a staple and lemon balm capsules were taken for anxiety only to discover they also aided allergies.

The fitness/strength revolution began with an invitation to participate in a Spartan Race.  A runner when younger, I never appreciated the need for strength training and had the revelation fairly recently that strength training and flexibility are paramount to any fitness regimen.

Self diagnosed high-functioning Aspergers with low latent inhibition, so I absorb/analyze everything, distilling the truth and sharing it with those open to hearing it.

It all comes down to a desire to help and heal people, preferably using the “teaching to fish” model so nutritional awareness spreads like wildfire.

We also live busy lives, so I focus on identifying non intrusive habits to implement that don’t impact our lives other than to make them healthier and more awesome.  #IntegratedFitness

My hope is that people will learn how to heal themselves through proper nutrition, spread that knowledge, and live more fulfilling lives.  Everything is more fun when you’re fit!