Wednesday, May 9, 2018

Slow Down and Smell The Roses

                                                     Enjoy The Little Things In Life

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If you need help or personal coaching you can email me and I will help you.

Tuesday, February 20, 2018

Healthy Family, Happy Life

For all of you who are curious...yes, I eat healthy and clean as my standard "diet." I have been this way for most of my life. It comes naturally because my mom fed me healthy meals when I was growing-up. I do love food and I am not deprived in any way. I consume at least 2000-2500 calories every day. I had ice cream last was real ice cream..not filled with a ton of fake chemicals. Sugar-yes but nothing on a long list that I couldn't read. I am 62 years old, I take no medicine, including no tylenol or aspirin--none. I love tough metabolic conditioning (exercise) classes which are filled with people half my age, and I keep up. I can still wake-board,snow ski, golf, play tennis, run, lift weights, vigorously dance, hike, and most anything I want to do. I can play on the floor with my grandchildren and I can play chase and hide and seek as well as jump in a trampoline park! I still wear the same size that I wore in high school, though the body has shifted a bit over the years! I get regular chiropractic adjustments. My mom is 80 and she takes NO medicine at all. My dad's mom died at nearly 101 and she took no medicine. I practice a positive faith daily and I try to let go of negative emotions and hurtful people as soon as possible. I try to heal relationships and help people. I never intentionally do anything to hurt. I treasure peace of mind and I learn from my mistakes. I have no pride in admitting when I've done wrong and in saying, "I am sorry." You may question and wonder about all my "green drinks" or any other of my life's practices I share with you, but, how many of you are drug-free, living at peace with God and your "neighbor," and are active and healthy as you were in your youth? My idea of a happy, healthy life is to live a life filled with love and enjoy it from a vertical perspective until God takes me home. God willing this will be my future.

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Monday, February 12, 2018

7 Antibacterial Essential Oils and How to Use Them

1. Tea Tree Oil                                                                                                                                source
Tea tree oil is made from the leaves of the tea tree plant, which grows in Australia. It’s been used for centuries to heal burns, cuts, and scrapes, thanks to its antiseptic properties. It is also effective for eliminating oral and acne causing bacteria, and can naturally disinfect things in your home, such as toothbrushes, the inside of your washing machine, and bathroom countertops (4, 5).

How to Use Tea Tree Oil

Although it’s safe for your skin when properly diluted, tea tree oil is extremely potent and can burn when it’s applied. So be sure to dilute a few drops in water or a carrier oil, such as coconut or jojoba oil, before using it on your skin.
To use tea tree as a natural household disinfectant, add 3 drops of tea tree essential oil to a glass spray bottle with 1 cup white vinegar, 1 cup water, and 3 drops of lemon essential oil.
Tea tree oil can also be added to homemade toothpastes made from baking soda. A drop can be added to oil when you oil pull for extra antibacterial action – be careful though, it’s strong enough that all you need is 1 drop.

2. Grapefruit Essential Oil

Research shows that grapefruit essential oil is effective for killing off bacteria such as staphylococcus aureus (one of the most common strains of bacteria that causes infections), salmonella, and E. coli (6).
Be sure not to confuse grapefruit essential oil with grapefruit seed extract, as grapefruit essential oil comes from the peel of the grapefruit, not the seeds.

How to Use Grapefruit Essential Oil

The most common way to use grapefruit essential oil is to ingest it, by adding 1-2 drops (or as recommended by a healthcare practitioner) to your water.
You can also apply it topically to your skin when mixed with a carrier oil, to fight skin infections, and prevent wounds from becoming infected. Just be sure to avoid the sunlight after applying grapefruit essential oil. Citruses can make your skin very sensitive to the sun’s UV rays and can cause burns.

3. Oregano Essential Oil

Ask any nutritionist which natural remedy they have on hand during cold season when bacteria runs rampant, and they’ll probably say oregano essential oil, or oil of oregano.
As a quick note, while these two oils sound the same (and have the same health benefits), oil of oregano is the diluted version of oregano essential oil – usually with a food grade carrier oil – so that it’s safe to ingest. In other words, oil of oregano is the form you’ll want to use if you’re applying it topically or ingesting it.
Studies have shown that oregano essential oil is effective against 20 different strains of E. coli and pseudomonas aeruginosa, the pathogen known to cause cystic fibrosis (7, 8). Oregano oil has also been shown to reduce inflammation in the gut and to aid in digestion.

How to Use Oregano Essential Oil

For topical infections, you can apply oregano essential oil to your skin by diluting it in coconut oil. If you have an oil pulling routine, you can also add 1 drop of oregano oil to your oil, which can help kill off bacteria in your mouth.
Oregano oil can be added to your favourite recipes, or taken as a nutritional supplement. Since oregano oil is known to interact with certain medications, be sure to consult with a licensed healthcare practitioner to determine the safest dose for you.

4. Cinnamon Essential Oil

In one study, compared to thyme and clove oil, cinnamon essential oil was shown to have the strongest antibacterial activity against infectious diseases caused by pathogens and germs found in food (9).
Other studies revealed that cinnamon essential oil has activity against Gram-positive bacteria (such as staphylococcus) and Gram-negative bacteria (such as E. coli) responsible for human infectious diseases, as well as bacteria that cause degradation of food or cosmetics (10).

How to Use Cinnamon Essential Oil

Cinnamon essential oil is safe to ingest and has a pleasant taste, so you can add a drop to your herbal tea, or another warming beverage (like this tasty Turmeric Latte). You can also add it to your baking, homemade toothpaste, deodorant, mouthwash, and for oil pulling, which may help eliminate bacteria that cause oral and digestive issues.

5. Citronella

Citronella oil is best known for being an effective natural insect repellent, but it’s also shown to protect against systemic bacteria – for example, bacteria in the digestive tract – which can lead to infections in the colon, stomach, intestines, and kidneys (11).
Citronella can also help prevent bacterial infections on your skin from wounds or cuts.

How to Use Citronella Essential Oil

Citronella essential oil is safe to ingest in very small doses and can be added to aromatic beverages such as herbal tea (be sure consult a healthcare practitioner for the correct dosage).
When using citronella on your skin, be sure to dilute it with a carrier oil, such as jojoba or coconut oil.

6. Eucalyptus Essential Oil

Eucalyptus is best known for clearing up symptoms of the common cold, such as a cough and runny nose, as it helps your body eliminate mucus and bacteria from your respiratory tract.
As with the rest of the antibacterial essential oils mentioned, eucalyptus also has an inhibitory effect against Gram-positive and Gram-negative bacteria, which means it can protect against food borne illnesses, and other infectious diseases that require the use of antibiotics (12).

How to Use Eucalyptus Essential Oil

You can soak up the health benefits of eucalyptus essential oil by adding 5 drops to a warm bath, or inhale it by placing a few drops in an oil diffuser before bed.

7. Thyme Essential Oil

We mentioned above that studies have shown certain essential oils to be powerful enough to help clear up bacterial infections as efficiently as antibiotics.
One study used thyme essential oil in bacterial vaginosis treatment, and found it effect for getting rid of recurrent episodes of BV, making it an ideal alternative to antibiotics (13).

How to Use Thyme Essential Oil

To fight infections, dilute 1-2 drops of thyme essential oil with a carrier oil and rub onto the affected area.

Final Note:

As always, be sure to check in with a healthcare practitioner before adding a new essential oil to your wellness routine. They should be used with caution, the same way as you would nutritional supplements, since they’re extremely concentrated and may interfere with pregnancy or pre-existing health conditions. A good rule of thumb when it comes to essential oils is that less is more. So make sure you use high quality essential oils and to dilute them with a high quality carrier oil like coconut oil.
 Thanks PaleoHacks.   

 If you want to buy the highest quality essential oils please contact me at   Anything you purchase goes directly into my ministry.  I coach, mentor, and assist women and girls get through transitions and tough times.   Thank you for your help in this ongoing project of mine.


Saturday, December 16, 2017

Rum Balls!

 Healthier Holiday Rum Balls 

One of our long-standing Christmas traditions is making rum balls together. My daughter and I spend a day at my mom's house preparing these small yet power-packed seasonal treats.  I recently changed the recipe a bit to introduce healthier options to creating a tried and true favorite!



3 cups of gluten-free (chemical-free) animal cookies or grahams (or combo of both is good)

1 1/2 cup of finely chopped pecans

3 TBSP. honey

2 1/3 TBSP.  unsweetened 100% powdered cocoa (I use Ghiradelli)

1 1/2 cups of "Spectrum Decadent Blend" (available at Whole Foods, Mother's or other more natural grocers)

1/2-3/4 cups of unsweetened, reduced fat, 100% organic grated coconut

3/4 cups of Myer's Dark Rum

1/4 cup organic powdered sugar 

Pulse all the cookies until they are finely blended into a mix that looks a bit more course than flour.   Place in a medium bowl and add the cocoa, a cup of the nuts, all but 1/4 c. of the coconut, honey, and Spectrum mix.  Blend all dry ingredients until it is free of lumps.  Mix in the honey and then slowly mix in the rum, making sure the consistency is just right.  Blend thoroughly then cover and place in the refrigerator for about 45 mins.  (you don't have to refrigerate first but it makes the rolling easier and less sticky) **Note: the mixture should neither be too runny or too dry.  You might have to experiment with how much rum you add so go slow.   If it does get too "wet" you can add some cocoa or any of the other dry ingredients before you refrigerate.  

In a large ziplock bag add the rest of the coconut and the pecans.  Add the powdered sugar.  Lock the bag and shake all ingredients together.  

Take the rum mixture out of the refrigerator and begin to roll small, individual, bite-size balls, placing them one by one into the ziplock and gently shaking them up, making sure they are completely covered with the dry mix.  Take the balls out one by one and place in small,  wax paper lined cookie tins.  (I don't like to layer them because they lose their shape)   

These make nice, yummy gifts and they are so easy to make!  Put a bow on your tin and deliver to your favorite people.  Warning: don't let under-age people get a hold of them.  Also, since the rum is not cooked-off they can be slightly intoxicating if you eat too many.


Monday, October 23, 2017

Powerful Pumpkin Protein Smoothie


     (Thank you Paleo Hacks site and Cat Ebeling)

It’s PUMPKIN time again!! Pumpkin coffee, pumpkin muffins, pumpkin ravioli, pumpkin pie, pumpkin pancakes, pumpkin beer, pumpkin potato chips and more!  Thank you Paleo Hacks site, my husband and I will be adding this to our morning "green protein drink."  I guess it will be orange for the season!
While pumpkins are chock full of beta-carotene (the pre-cursor to vitamin A), and fiber, they are also low glycemic, meaning that pumpkin does not cause blood sugar levels to rise, helping you lose weight. Pumpkin is also great for your eyesight, beautiful smooth skin and has powerful disease-fighting capabilities.
However, keep in mind we are talking about pure pumpkin, not that pumpkin spice muffin you’re eating or your pumpkin spice mocha latte frappe! The sugar and refined flours cancel out the benefits of the pumpkin.
That beautiful bright orange color of pumpkins comes from the antioxidant, beta carotene, which not only turns to vitamin A in the body, but is a powerful antioxidant that protects against heart disease, cancer and diabetes. In fact, a recent study from Brazil showed that diabetic rats fed beta carotene reduced oxidative stress that helped prevent heart disease and disease processes caused by diabetes.
Beta-carotene is not the only diabetes-fighting nutrient in pumpkins. Two other compounds found in both pumpkins and fenugreek, trigonelline and nicotinic acid, have been shown in studies to be effective in lowering blood sugar levels by improving insulin resistance, according to researchers in Japan.
Pumpkin’s high fiber helps you feel full longer, which is a great aid in weight loss. And it’s low glycemic properties also help to keep your body in fat-burning mode—not fat-storing mode. Pumpkin’s powerful antioxidants also help fight off cancer and boost the immune system. A pumpkin-protein smoothie can be the perfect post-workout recovery food—since pumpkin is also full of potassium, along with its vitamins, minerals and phytochemicals.
Pumpkin can be eaten roasted, baked or steamed, similar to sweet potatoes or squash. It is a delicious addition to curries and soups as well. Don’t  forget to eat the pumpkin seeds, too, which are best lightly roasted. Pumpkin seeds are known to boost levels of serotonin, the ‘feel-good’ brain chemical.
Try this amazing pumpkin smoothie!


1/2 cup (approximate) organic pumpkin, canned or fresh baked
1 small or 1/2 regular/large tart apple
Protein powder of choice (vanilla works best with this recipe)
1-2 teaspoons pure vanilla
1-2 tsp cinnamon
1 tsp turmeric
Handful of greens if you wish—baby kale, spinach, chard, etc.
Your milk of choice: real raw milk, coconut milk, almond milk, etc.
1 Tbsp of coconut oil


Mix in blender until smooth, add milk until desired consistency. Add a few ice cubes if you like it cold.
You should also know that this recipe is an almost perfect low-glycemic snack for Diabetics, due to it’s blend of fiber, healthy fats, antioxidants, and a reasonably low amount of sugars and carbs that impact blood sugar.  Speaking of Diabetes, make sure to read this page next: