Live Well is designed to inform, inspire, and educate others to make wise choices that will lead to health and wholeness. 

Live Well Online Blog

Live Well


Live Well is the online blog of Gilead Healing Center and is designed to inform, inspire, and educate others to make wise choices that lead to health and wholeness.

Excellent Food Plan for Health and Life

If you are challenged with cardiovascular issues or Diabetes, or just want to lose weight and improve your health, check out this food program. This article will give you great information, along with excellent recipes! Click here to view.

The Best & Worst of the McDonald's breakfast menu



This information is brought to you by way of an Iowa High School science teacher, John Cisna.

He embarked on the ambitious journey of ranking every single McDonald's Menu Item.  In a normal world, you can pretty much tell which foods are good for you—fish, chicken, and salads—and which aren’t. But in McDonaldLand, a chicken sandwich can pack twice as many calories as a double hamburger, and a salad can deliver more sodium than a Big Mac. 

So to help you unwrap (sorry, unMcWrap) the truth about what Ronald is serving up, and to avoid your becoming supersized, we’ve examined the best and worst menu items and ordered them by calories and nutritional content. Which favorites do you look for when you hit MickeyD’s?  Today we reaveal John Cisna’s BEST & WORST breakfast items at McDonalds:  

[side NOTE]  Ladies can say good-bye to winter FLAB and hello to springtime FAB 
by taking part in the FREE Pilates classes at Gilead Healing Center beginning March 1st.



#6 Worst Breakfast at McDonald’s

Sausage Biscuit (Regular Size Biscuit)
430 calories, 27 g fat (12 g saturated), 1,080 mg sodium, 34 g carbs, 11 g protein

Sausage McMuffin with Egg
450 calories, 28 g fat (10 g saturated fat), 860 mg sodium, 30 g carbs, 21 g protein

Imagine putting five Jimmy Dean Fully Cooked Original Pork Sausage Links between a big ol’ slab of greasy bread, and holding the whole shebang. Because that’s the saturated fat equivalent you’re getting with this Biscuit and that is no way to lose belly fat. 

Ladies can say good-bye to winter FLAB and hello to springtime FAB 
by taking part in the FREE Pilates classes at Gilead Healing Center beginning March 1st.
And we recommend you tweek your breakfast diet, also.

At least the McMuffin has 10 more grams of protein (yet is still a bit high in calories).

#5 Worst Breakfast at McDonald’s

Bacon, Egg & Cheese McGriddles
460 calories, 21 g fat (9 g saturated), 1,250 mg sodium, 48 g carbs, 19 g protein

Bacon, Egg & Cheese Biscuit
460 calories, 26 g fat (13 g saturated), 1,300 mg sodium, 38 g carbs, 19 g protein

It doesn’t matter if it’s wrapped between a pancake or a biscuit, the ooey, gooey goodness of a bacon, egg and cheese ain’t good for you. The McGriddle features more than half a day's sodium and nearly half a day's saturated fat—that’s as much saturated fat as 117 Funyuns! 

So, say good-bye to winter FLAB and hello to springtime FAB 
by taking part in the FREE Pilates classes at Gilead Healing Center beginning March 1st.
You can eat healthier, too; Mickey D's does offer some healthier breakfasts, please keep reading.

Meanwhile, the Biscuit has 83% of the day’s cholesterol, or as much as you’d find in 28 slices of bacon—and also more than a half
day’s of sodium. You’ll need a drink after all that salt—just don’t make it a Coke.

#4 Worst Breakfast at McDonald’s

Cinnamon Melts
460 calories, 19 g fat (9 g saturated), 370 mg sodium, 66 g carbs, 6 g protein

Mickey D’s calls this “the best part of a cinnamon roll” but it’s the worst thing for your waistline. You want to start each day with belly-filling protein, not a bowl full of cake topped with cream cheese icing. The Cinnamon Melts have 32 grams of sugar, far more than a Hershey’s Milk Chocolate bar. 

#3 Worst Breakfast at McDonald’s

Sausage Biscuit with Egg
510 calories, 33 g fat (14 g saturated), 1,170 mg sodium, 36 g carbs, 18 g protein

Like the sandwiches above, these have way too much sodium (half a day’s) and almost three-quarters of your daily allowance of saturated fat. Unless you’re getting your McDonald’s sausage from a burrito, run.

#2 Worst Breakfast at McDonald’s

Hotcakes and Sausage
520 calories, 24 g fat (7 g saturated), 930 mg sodium, 61 g carbs, 15 g protein

Sugary bread and salty meat? You probably thought this would be #1. And with as many carbs as four slices of white bread, it could be, especially if you add the whipped margarine and hotcake syrup. Then you're looking at 740 calories and 106 g carbs, which is the carb equivalent of nearly seven slices of white bread. And yet there is one meal even worse coming up next.


Steak, Egg & Cheese Bagel
670 calories, 35 g fat (13 g saturated, 1.5 trans fat) 1,510 mg sodium, 56 g carbs, 33 g protein

Like most of the sandwiches here, the Steak, Egg & Cheese Bagel has more than half a day’s fat—but more sodium than the rest. In fact, it has as much sodium as 16 Chicken McNuggets! Start your day instead with our top pick—the Egg McMuffin—and a cup of warm tea. It worked for Tracy Durst, age 45, of Lewistown, PA, when she bought our Tea Diet book. “I went from a size 20 to a size 16, and I’m alive with energy.” 

Good diet & EXERCISE will doubly boost your health.
Ladies can say good-bye to winter FLAB and hello to springtime FAB 
by taking part in the FREE Pilates classes at Gilead Healing Center beginning March 1st.


#5 Best Breakfast at McDonald’s

Fruit ’N Yogurt Parfait
150 calories, 2 g fat (1 g saturated), 80 mg sodium, 30 g carbs, 4 g protein

Not really a full meal as much as a grab-and-go starter, this relatively new addition to McDonald’s menu does what it’s meant to do: offer a light and lively choice on a menu otherwise devoted to bacon and eggs. “With 4 grams of protein, it’s a good snack,” says Gina Consalvo, MA, RD, LDN, emphasis on snack. 

#4 Best Breakfast at McDonald’s

Sausage Burrito
300 calories, 16 g fat (7 g saturated), 790 mg sodium, 26 g carbs, 12 g protein

Unlike the Mexican mierda you’ll find at Taco Bell—home of the “Biscuit Taco”—McDonald’s spin on the breakfast burrito won’t have you running for the border (or the bathroom). Theirs is made with peppers, onions, eggs, sausage and cheese all wrapped in a soft tortilla, and it contains 15% of your day's calcium, which is about what you’ll find in a Greek yogurt (albeit with far more sodium).

#3 Best Breakfast at McDonald’s

Fruit and Maple Oatmeal
290 calories, 4 g fat (1.5 g saturated), 160 mg sodium, 58 g carbs, 5 g protein

“If you feel that you’re low on energy and McDonald's is your only bet, try getting the fruit and maple oatmeal—just skip the calorie-laden brown sugar, cream, raisins and Craisins,” advises Jim White RD, ACSM HFS, owner of Jim White Fitness and Nutrition Studios. “This will most likely curb your appetite until your next meal because the carbohydrates will take longer to digest than your typical high-sugar donut or pastry.” We agree.

#2 Best Breakfast at McDonald’s

Egg White Delight McMuffin
250 calories, 8 g fat (3 g saturated), 770 mg sodium, 30 g carbs, 18 g protein

Made with grilled egg whites, white cheddar and extra-lean Canadian bacon on a muffin made with eight grams of whole grain, this is McDonald’s living up to its own marketing hype. It’s healthy, tastes fresh and only misses out on #1 because of a technicality. Order one.


Egg McMuffin
300 calories, 13 g fat (5 g saturated), 750 mg sodium, 31 g carbs, 17 g protein

Yup, the classic. “Not only do I eat guilt-free at McDonald's,” says Christine M. Palumbo, MBA, RDN, FAND, a Chicago area registered dietitian and nutrition communications consultant, “I think they get a bad rap all too often.” She recommends a staple Eat This, Not That! has approved for years—more so now that they’re being made with real butter, in some locations: “When I’m flying in the morning, I typically get an Egg McMuffin and a coffee,” she says. “The sandwich only has 300 calories and it offers 17 grams of satiety-providing protein.” And it beats the Egg White Delight because….? “I stick with the whole egg sandwich because the yolk contains carotenoids, essential fatty acids, vitamins and minerals,” says Palumbo. 

FREE Pilates classes at Gilead Healing Center beginning March 1st.

Call 517-319-5818 for details.  Don't miss this great opportunity.

Learn More about Detoxification

Detoxification, more commonly known as “detox” is a process of clearing toxins from the body.  Many of these toxins come from diet, medication, and environmental exposure. The toxins stimulate the formation of harmful free radicals, that scientists now believe cause premature aging, degeneration, chronic ailments and decay. 

Do you need to detox?  Check out the nine most common signs that indicate that you should do a body detox to restore and rejuvenate your health…

1. You feel lethargic
2. You can’t lose weight
3. You feel irritable
4. Your skin is breaking out
5. You are often constipated
6. You have puffy eyes
7. You are bloated
8. You are suffering from food addiction
9. You are suffering from multiple symptoms (like brain fog, digestive problems, fatigue, headaches and allergies.)

If you have many, or even all, of these symptoms, don’t be alarmed, it’s not uncommon.  There are a variety of ways to detox, one of them is a foot detox. See future blogs for more information regarding detoxification and some of the benefits. Contact Gilead for more information about a foot detox or with any questions. 517-319-5818

You can find out more information like this from Dr. Don Colbert’s booklet included in the 21 Day Detox kit, also at Gilead.

Warm Spring Salad

Quinoa is a nutrient rich food that has recently been deemed one of the world’s healthiest foods.  It is anti-inflammatory and rich in anti-oxidants.  I offers our bodies manganese,  copper, phosphorus,  magnesium, fiber,  folate, and zinc.  

Enjoy this wonderful salad, while enjoying all of the benefits of quinoa….

Warm Spring Salad

Quinoa (1 cup, uncooked)
Extra virgin olive oil (½ tbsp, extra virgin olive oil)
Leek (1, sliced into rounds or half moons)
Garlic cloves (2 minced)
Asparagus (1 bunch, broken off and chopped into 1-inch pieces)
Strawberries (1 cup diced-optional)
Peas ( ¾ cup, fresh or frozen)
Parsley (1 cup, roughly chopped)
Extra virgin olive oil (2-3 tbsp, to taste)
Sea Salt to taste
Lemon zest for garnish

How to Prepare:
Rinse quinoa in a fine mesh strainer and place into a medium pot. Add 1.5 cups vegetable broth (or water) and bring to a low boil. Reduce heat to low-medium, cover with tight-fitting lid, and cook for 15-17 minutes, or until fluffy and all the water is absorbed. Fluff with fork, remove from heat, and let sit covered for 5 minutes. 
Meanwhile, grab a very large skillet or wok.  Sauté the leek and garlic in the oil for about 5 minutes over medium heat. Season generously with salt. Add in the asparagus and sauté for another 5-10 minutes or until the asparagus is just tender, but still a bit crisp. Stir in the strawberries (optional), peas, and parsley. Heat for a few minutes and then remove from heat.
Whisk together the dressing ingredients (olive oil, lemon juice and ¼ tsp fine grain sea salt) to taste.  Pour dressing onto skillet mixture and stir in the cooked quinoa. Season to taste with salt and enjoy! This would also be lovely with nuts or seeds sprinkled on top.

Beet and Carrot Smoothie

Enjoy a fantastic smoothie that will fulfill your hunger and boost your energy! Beets are an excellent source of folate and a very good source of manganese, potassium, and copper. They are also a good source of dietary fiber, magnesium, phosphorus, vitamin C, iron, and vitamin B6.

Beet and Carrot Smoothie

Red beet (1 peeled & chopped)
Carrot (1 medium-sized peeled & coarsely chopped)
Sweet apple (1 coarsely chopped)
Ripe pear (1 coarsely chopped)
Fresh lemon juice (2 tablespoons)
Fresh ginger (2 teaspoons minced)

How to Prepare:
Combine all ingredients in a blender and blend until smooth. Your refreshing and healthy smoothie is ready!