Are you sick and tired of allergies dragging you down and you’ve had enough of popping pills?


Do you need to eat gluten free, dairy free or both and you’re struggling to do it without spending a fortune or losing your sanity?


Are you tired a lot? Do you struggle to get high quality sleep each and every night?


Are you confused and overwhelmed by all the conflicting information out there on nutrition and various diets and wondering which one is right for you and your child with autism, allergies, or other health issues?


Let me help. I’ve been there, done that and I want to help. Schedule your free wellness consultation with me and let’s get started.

How to Eat Gluten Free While Traveling

Eating gluten free while living at home is hard enough, yet alone trying to stick to your gluten free lifestyle while traveling. However, gluten free traveling doesn’t have to be hard. In fact, if you follow the advice I give you in the video below it will be much easier.

What questions or other suggestions do you have about gluten free traveling? Leave them in the comments below and I’d be happy to respond.

Gluten Free Chicken and Brussel Sprouts Recipe

gluten free chicken and brussel sprouts

This is one of my favorite gluten free chicken recipes.

Gluten Free Orange Chicken Brussels Sprouts with Brown Rice

Serves 2


2 cups of brown rice
4 cups of water
salt to taste
2 chicken breasts or thighs
2 tablespoons of olive oil
2 tablespoons of orange juice
3 tablespoons of balsamic vinegar
12 Brussels Sprouts

Cooking Instructions

Cook rice in water with salt to taste. You can use a pan on the stove but I like to use a rice cooker. Then while the rice is cooking, you can cook the chicken and Brussels sprouts mixture.

Begin cooking chicken in 2-3 tablespoons of water. If the chicken is frozen you can thaw it first or just start cooking it and it will take a little longer to cook. Cook chicken until it is about 50% cooked. Then add in the Brussels sprouts. Continue cooking until the chicken and Brussels sprouts are about 75% cooked. Then stir in the olive oil and balsamic vinegar. Stir for 2-3 minutes on high heat then turn down to low heat and continue to cook for approximately 10 minutes or until the Brussels sprouts are thoroughly cooked. Then stir in the orange juice for flavoring and let the mixture sit with heat off for 5 more minutes. (You can also use 1-2 drops of a food grade quality orange essential oil) Then serve 1 cup of brown rice on each plate and serve with equal portions of the chicken and Brussels sprouts.

Note: This recipe is also really good with broccoli instead of Brussels sprouts or quinoa or white rice instead of brown rice.

How to Cook Millet


Have you ever eaten millet? If you are like a lot of people you are shaking your head and saying huh? Millet? What’s millet? Well this post is going to share with you all about how to cook millet and convince you why you should eat it and how to cook millet so that it tastes delicious.

One of the great things about millet is that it is very high in magnesium and there have been studies done that say that up to 90% of the United States population is deficient in magnesium so eating millet can help you with that.

The easiest way to cook millet is to use a rice cooker. Millet is a grain that cooks up nice and fluffy just like rice and you can use it with a lot of the same recipes where you would use rice. Put 2 cups of millet per 1 cup of water with a sprinkle of salt in your rice cooker and cook it just like you would rice. You can also boil water on the stove and cook your millet. It’s really easy to cook, however, actually making millet taste delicious is a bit more challenging.

Here are some of my favorite millet recipes:

1. Add some butter or olive oil and then saute some chicken, turkey or shrimp with mixed vegetables and mix with the millet.
2. Add some butter or olive oil with peas and tuna.
3. Add some butter or olive oil with green beans and tuna.
4. Add some butter or olive oil with zucchini and peppers.
5. Saute some broccoli, onions and peppers and then serve with the millet. (You can also add chicken or shrimp to this dish and it tastes delicious either way.)
6. You can also make a millet cereal with honey or brown sugar, coconut or almond milk, a dash of cinnamon, and some walnuts, almonds or pecans.

Take time and experiment with various ways to cook millet and I think you will be surprised at how good it is. Millet is also really cheap and of course naturally gluten free which is a bonus. Especially since most of the other gluten free grains other than rice are more expensive. Millet is actually cheaper than wheat and barley. You can get it at most grocery stores you can of course like most things find it on Amazon. Arrowhead Mills Whole Millet, 28 Ounce

How to Use Essential Oils in the Bathroom

essential oils in the bathroom

Have you used essential oils in the bathroom? If not you really need to start. This is not a way to use essential oils that many people think of however, for me it was one of the most life changing. I used to have an asthma attack every time I cleaned my bathroom because of the toxic chemicals. These chemicals where causing me to have trouble breathing. In the time since I began cleaning my bathroom (and other areas of my house) with essential oils instead of toxic cleaners, I have a lot fewer problems and my respiratory system is much stronger. That said, cleaning with essential oils in the bathroom is also a natural way to make your bathroom smell good without the toxic chemicals of scented plugins and sprays.

Here are some of my favorite essential oils to use in the bathroom and how I use them:

1. Lemon essential oil. Have you ever noticed that there is a lemon scent in a lot of bathroom and toilet cleaners? There is a big reason why. Lemon and other citrus smells such as orange and lemon provide a nice clean and uplifting scent. Lemon works great for removing ink stains. (yes really, one drop of lemon essential oil on a cloth will wipe and immediately remove those pesky ink pen marks your 3 year old drew on the bathroom wall.) Lemon is also a good all purpose essential oil for helping to clean the bathroom counters, and the toilet.

2. Clove essential oil. This is another great one. I don’t use clove every time I clean the bathroom but what is great about clove essential oil for the bathroom is that it can be used to help remove mold. If you have a mold stain that you can actually see on the shower, bathtub etc, you just put 1-2 drops of the clove on a cloth and wipe it right off. If mold is a bigger issue in the bathroom or in other rooms in your house you can use a diffuser to help reduce the amount of mold in your house. See this blog post on how to choose an essential oils diffuser.

3. Melaleuca essential oil. Melaleuca is another great essential oil for cleaning. You can use melaleuca to remove bathroom stains and other problem areas. Melaleuca is great for cleaning the toilet bowl, the bathroom, the shower and more.

4. Diffusing essential oils. With your own diffuser you can diffuse any essential oils you want. Personally my bathroom favorites are spearmint, Douglas fir, lemon, and orange.

How have you used essential oils in the bathroom? Share below in the comments. Grab your free copy of my 101 ways to use essential oils for health, happiness and abundance

Does the Gluten Free Casein Free Diet Work For Children with Autism?

gluten free casein free diet

Does the gluten free casein free diet work for children with autism? The reality is that the answer to this question is much more complicated than just a simple yes or no. Watch my video below and learn more about it.

Document with research on autism diets and treatments

My Kindle Book on How to Implement a gluten free casein free diet

10 Simple Gluten Free Dinner Recipes

gluten free dinner recipes

Do you struggle to figure our what to serve for your gluten free dinners? Do you end up eating the same thing over and over? Do your kids complain and often refuse to eat what you have cooked? Do you spend too much money on your gluten free dinner trying to find gluten free fast food or on ingredients that cost more than you would like? Well, it doesn’t have to be that way. Let me help you. Here are ten simple gluten free dinner recipes that are classics for me and that I really find to be quite delicious and that even the pickiest of your kids will want to eat.

1. Quinoa with chicken and vegetables- This is a great one because not only is it simple and delicious but there are a lot of varieties. Personally either peas and carrots, or broccoli with red onions are my favorite combinations but you can use any 2-5 vegetables that you want. You make them in a stir fry with the chicken and some olive oil and you can use a rice cooker to cook quinoa fast and ahead of time with leftovers to spare.

2. Brown rice with chicken and vegetables- This is a twist on number 1. You use brown rice instead of quinoa.

3. Chicken fajitas with corn shells- You can also make the fajita mix and not use any shells. You saute chicken, beef or shrimp in olive oil with onions, peppers and zucchini and or yellow squash and then you can add some lemon pepper spice, salt, black better or other gluten free spices.

4. Baked potato bar- This is another great simple gluten free dinner recipe because you can make most of it ahead as well. You wrap potatoes in tinfoil and bake them in the oven for 1.5 to 2 hours. You can also make them in the microwave or cook them in the oven and then save them for future meals. Then you add toppings such as butter, cheese, sour cream, bacon or ham, (not bacon bits as they usually have gluten in them) cooked and raw vegetables, olives, cooked chicken and really anything else you want.

5. Pea and Ham soup- This is another one of my favorites. You can make it in a crackpot. Combine raw peas, chicken broth, carrots sliced and ham and cook for about 4-8 hours. You can also include some onions and celery for more flavor.

6. Chicken, potatoes, carrotts, onions and cabbage in crock pot- For this one it sounds simple and it is. You cook all of these ingredients in a crockpot with some water for 6-10 hours. Then you season it with some salt or other gluten free seasoning.

7. Vegetables egg omlette- You cook the vegetables first. Broccoli, spinach, mushrooms, and onions are my favorite ones but there are lots of combinations that work. Then you add in the eggs and cook them thoroughly. You can also add in some ham and tomatoes and avocados with a little bit of cheese if you can have milk products.

8. Lentils and tomato soup- You make this one in the crock pot and put in raw lentils with some water and or chicken broth with carrots and cook them. Then about 1 hour before they are done or even when they are done, you add in 1-2 cans of tomatoes. You can also cook some chicken with the lentils and it tastes really good.

9. Salad- This is usually the first thing people think of when they think of gluten free dinner. You can make any kind of salad you like. However, my favorite is lettuce with tomatoes, canned tuna, olives, avocado, sprouts, boiled egg, and some red onion.

10. Rice Pile Ups This is similar to the baked potato idea only you use brown rice preferably or you could use white rice and then add the toppings.

How to Go Gluten Free Without Feeling Deprived

go gluten free

Are you struggling to go gluten free even though you know that for the sake of your own health you must? This was me for at least 3 years before I finally did it. Learn about why and how it is possible for you to go gluten free and not feel deprived. Watch my video below to learn more about how I did it and how you can do it too. Need help? Schedule your free wellness consultation with me.

Grab your free copy of my simple healthy gluten free eating guide below.

10 Questions to Ask Before Putting Your Child on a Gluten Free Casein Free Diet

gf cf diet

Are you considering putting your child on the gluten free casein free diet? If so there are some questions you really need to ask and answer before you do it.

1. Why? Why are you putting your child on this diet? In order for you to succeed and in order for the gluten free casein free diet to be a success you need to know why you are doing it. If the answer is because your peers who have children with autism or sensory issues are doing it, that is not good enough. You need to have a strong and powerful why.

2. Is it necessary? Does your child really need to follow the gf cf diet? I’m not one of those people who believes that this diet can help all children with autism or sensory issues. It does work for some but not necessarily for all. So you need to be sure that your child really needs it.

3. What results are you looking for? This is one of the most important questions to ask because you need to be crystal clear about your expectations. Are they realistic? For example, if you are expecting this diet to cure your child’s autism, then your expectations are not realistic. However, if you are expecting your child to have less gas and fewer digestive issues, then that is a realistic expectation.

4. How committed are you? Following a gluten free casein free diet is hard for anyone but it is even more difficult for children, so you better be 100% committed. If you aren’t, it won’t work.

5. What will be your biggest challenges? You need to prepare in advance for these and know that you will have them.

6. Is your family on board? This is a must especially if you have other children who are used to eating a different way and if you are going to require all of them to eat that way. It is also a must if you are married and have a spouse. He or she must be in agreement for this to work fully.

7. Do you have the extra money to pay for it? While this diet does not have to cost a fortune and there are ways to reduce costs, it will probably cost you some extra money and you need to be prepared for this and have it in your budget.

8. What kind of help will you need? This is something too many moms or parents don’t think about and the reality is that you will need help from someone or sometimes multiple people. You may chose to hire a health coach like me, or you may also need to see a holistic chiropractor, naturopath or other professional.

9. Will you put other children or the whole family on it? If you have more than one child, you need to decide ahead of time if you will put your other children on the diet as well. It can be simpler and a big time saver to do it for everyone, but some of your children may not need it so you need to decide how you will handle having more than one child to feed while implementing this diet.

10. How long will you put your child on it? This is another thing too many parents don’t consider. Do you plan to keep your child on the gluten free casein free diet for 6 months, 1 year, 5 years, until he or she is 18?

Hopefully these questions have given you some things to think about. Sign up for a free wellness consultation with me if you want help.

Decided to try the gluten free casein free diet? Read my kindle book to help you do it successfully.

7 Steps to Improve the Digestion of Your Child With an Autism Spectrum Disorder


Do you have a child with an autism spectrum disorder? Does your child struggle with digestive issues? If so, know that is is a common problem with children on the autism spectrum. There is a connection with your brain and your digestive system and since children with autism have a brain disorder, they very often if not always have digestive troubles as well.

However, there are things you can do to help and make your life and the life of your child less miserable. Here are 7 of the best ways in my opinion and experience.

1. Identify what foods are causing problems. This can be challenging and there are a variety of ways to do it. If you have the budget and you suspect that your child’s problems are severe and that you may need to give up more than just the usually culprits of gluten and or dairy then I recommend you try the ALCAT test. Your child must be at least 5 to try this. My experience with the alcat test

2. Begin eliminating foods. For most children you will need to start with one food at a time and eliminate that food for about 2 weeks before you will notice any difference. I recommend starting with gluten. However, if you suspect you child may have celiac disease, you should do a celiac test first. Autism and celiac are more common than many people realize so you want to do this first. Then I recommend dairy. Then you may need to try soy, corn and or some nuts. You also want to do a complete and detailed food journal with symptoms and take note of what happens when your child does not eat that food for 2 weeks.

3. Continue until all top 8 allergy foods are eliminated. This includes gluten, dairy, corn, nuts, shellfish, and soy. In some cases you may need to also eliminate other grains such as rice.

4. Begin probiotics. Probiotics help to improve the overall bacteria in the gut and can help in more ways than many people realize. I wrote a post with a large list of links on probiotics at: 30 great articles on probiotics

5. Keep a food journal. You will need to continue doing this for at least a year or longer.

6. Keep re-evaluating. You will want to evaluate every few months how things are going and take note of the improvements that you see or that you don’t see.

7. Find other ways to calm and soothe digestion. Personally a few drops of peppermint or ginger essential oil or a cup of peppermint, ginger, or digestion herbal tea are my favorites.

While you may be able to do this on your own, it is tough. I highly recommend you work with me for 3-6 months and let me help you through the process. Schedule your free wellness consultation now and let’s talk about it.