The 5 Worst Things You Can Do for Adrenal Fatigue


Adrenal fatigue is becoming an increasing problem for many people. We are getting burned out and tired much faster and easier than ever before. While stress is a major cause of adrenal fatigue, there are other things you can do that can make your adrenal fatigue worse.


1. Drink Coffee.
Yes I know you might think you need it in the morning to get going or throughout the day but coffee can make adrenal fatigue worse and it can be addictive. The best bet to is find other ways to get going in the morning and to increase your energy level. There are essential oils that can help with energy. You can also exercise and that can help. Drinking water with lemon is another good idea as well as making sure that you actually eat a good healthy breakfast.

2. Eating anything with sugar. Sugar gives you a temporary energy boost and then you crash. If you have adrenal fatigue then you need to avoid sugar like the plague.

3. Drinking soda of any kind. Soda is horrible for your health in many ways including your bones and teeth and some people have even said it can cause cancer. That said, soda is also one of the worse things you can drink if you have adrenal fatigue.

4. Eating anything with white flour or processed foods. In order to heal your adrenal fatigue you really must eat mostly vegetables, fruits, and lean meats with some whole grains such as millet and brown rice. If you are going to eat wheat then it must be organic whole wheat bread not processed or refined.

5. Not getting enough sleep at night. Getting at least 6 hours of sleep per night is crucial for everyone but if you have adrenal fatigue then it is even more crucial. In fact, you will want to get at least 7 and maybe even 8 hours a night if at all possible.

If you’re curious to know my personal 10 steps to wellness that have already helped thousands of people improve their health and heal naturally from allergies, click here to learn more.

10 Alternatives for Products with Gluten and Dairy


Are you trying to go gluten free? Dairy free? or maybe both gluten free and dairy free? Or maybe you have been on this lifestyle change for awhile but you are still struggling with cravings or trying to figure out how to eat healthier?

If so, this list is for you. Here are 10 alternatives to eating products with gluten and dairy that are still healthy and taste great.

1. Quinoa- This is one of my favorite grains/beans. Technically it’s not a grain but it cooks up like one and can be used instead of pasta. There are also pasta that are made from quinoa. Here is a review of my favorite recipe book on quinoa.

2. Coconut Milk- This is my favorite replacement for cow’s milk. You can also use almond milk, soy milk or rice milk but personally soy isn’t really that healthy for you and I have a moderate intolerance to almonds so I have to be careful and I don’t love rice milk. There is also hemp milk and flax milk which are great but more expensive.

3. coconut animos This is a great replacement for soy sauce which has wheat in it.

4. One 16 oz Bob’s Red Mill Organic Coconut Flour
This is a great replacement for wheat flour, however you do have to use a lot more liquid.

5. Bob’s Red Mill Millet Hulled 28 ozs
This is a great cereal that you can used in place of cereals that have wheat or other gluten in them.

6. Bob’s Red Mill Gluten Free All Purpose Baking Flour — 44 oz
This is my favorite gluten free flour for making cakes, cookies, waffles, pancakes and more.

7. Soyatoo Rice Whip Can, 7 Ounce
This is a great replacement for whipped cream. You can use it with any recipe where you would normally use whipped cream.

8. Olive Oil- Yes this isn’t technically a replacement since it’s one of the healthiest cooking oils and even people who aren’t gluten free and dairy free should use it, however, it is a great way to make your own sauces, and salad dressings without gluten and dairy free.

9. Balsamic Vinagrette- Again just like the olive oil this is great for cooking vegetables, and meats without gluten. It can also be used in salads.

10. Brown Rice- Again this isn’t necessarily a replacement but works great as an alternative to pasta and other gluten loaded grains and dishes.

What is your favorite gluten free or dairy free product? Share it below with me in the comments.

If you’re curious to know my personal strategies that have already helped thousands of people improve their health and live a gluten free lifestyle easily and at a lower cost, click here to learn more.

7 Health Coaching Questions to Ask Before Hiring a Health Coach


Hiring a health coach can be a big decision as it is an investment of your time and money. So you want to make sure that you make the best decision for your health and your future. So here are some questions to ask a potential health coach before hiring him or her.

1. What kind of knowledge and training do you have with my specific needs? This is important because not all health coaches have experience with the same areas of health. For example, my specialty is in allergies, asthma and autism, although I also know quite a bit about digestion, sleep and weight loss. However, I know very little about cancer, and hormone issues just to name a few.

2. How much will your coaching cost me over the long term? This should be given to you in a contract that you sign and return to your coach. If it is not, then you should ask your health coach about this.

3. What exactly can I expect to get from my health coaching with you? Your health coach should provide you with a summary of what your program will include.

4. What happens if I decide to stop in the middle of the program or if I am not satisfied with your services? This is important to know since things can come up and you may not want to continue. With me personally I do not offer refunds and I only allow my clients to stop in the middle of a 6 month or 9 month program without contenting to pay if there is an emergency that comes up. Otherwise you are required to continue.

5. How much time per week will I need to work on my goals and other suggestions that you give me? Face it. People are busy and so making sure that people know beforehand how much time they will need each week is important.

6. Are there any other costs associated with your health coaching programs? This is important because people need to budget. For example, if you are going to recommend that people buy supplements, probiotics or get a gym membership you need to tell people up front what additional costs they can expect.

7. Do you also sell or recomend products? This is important because people will want to know what you use and recommend since not everyone will agree.

Want to consider hiring me as a health coach? Schedule your free health consultation today.

10 Myths Uncovered About Food Intolerances


If you have ever suffered from food intolerances, or you think you might have some, or you have been misagnosed with allergies, or any auto-immune disease, then you probably are aware of at least some of these myths about food intolerances.

1. Food intolerances aren’t a big deal and you don’t need to worry about them. This is the biggest one and one that can cause major problems for a lot of people. I personally have been on every drug for allergies and asthma that exist. Both over the counter and prescription and none ever worked effectively for me. It wasn’t until I found out that I had a lot of food intolerances and some of them severe that my allergies started to improve.

2. If you have a food intolerance you can just eat it and then use a drug to help you with the side effects. This one really bugs me and is part of the reason we have such a problem in the United States and in some other countries of the world with the overusage of drugs.

3. If you weren’t born with a food intolerance, or if you didn’t have it as a child, then you must not have it now. Actually food intolerances can appear at any time throughout your life.

4. If you don’t have a food intolerance to gluten, dairy, soy, eggs, nuts, or fish then it must not be a real problem since these are the most common. Reality is that you can have a severe food intolerance to anything and yes it is a real problem. For example I have a severe food intolerance to asparagus.

5. Once you have a food intolerance, there is nothing you can do to get rid of it. Again, this is false. Some food intolerances can be eliminated or lessened by avoiding that food for a period of time usually at least 6 months and sometimes a couple of years. Others can be helped by taking a probiotic daily for a few years and sometimes for the rest of your life.

6. There are no blood tests that can acurately determine food intolerances. This is a myth usually spread by western medicine doctors who do not fully understand how these work. In fact, the ALCAT test which is the one I had is proven to be one of the most acurate. Read about my experience here. There are other blood tests as well that can help you especially if you have a lot of them.

7. A normal healthy person has food intolerances. Again, this is false. Food intolerances along with allergies are a sign of a weaked immune system and in some cases even one or more autoimmune diseases.

8. The foods that your mother ate when she was pregnant with you and the foods you were fed as a child have no impact on your food intolerances. Actually the opposite is true.

9. You have to have eaten a food in order to have a food intolerance to that food. Actually you don’t. It is possible to have a food intolerance to something you have never eaten.

10. The same method of treatment will work for everyone. Just like the same diet or medication won’t work for everyone neither will the same food intolerance treatment. Acupunture helps a lot of people but so do probiotics, herbs, essential oils, the eliminate diet, and a rotation diet.

10 of the Best Books on Essential Oils


One of the best ways to learn about essential oils is by reading books that have been written about the various ways that essential oils can enhance your life and help improve your overall health and wellness.

However, there are lots and lots of books on essential oils so how do you chose the best ones? Here are what I consider to be ten of the best books on essential oils.

1. rp_eoandaromatherapy-196x300.jpg

The Complete Book of Essential Oils and Aromatherapy: Over 600 Natural, Non-Toxic and Fragrant Recipes to Create Health ? Beauty ? a Safe Home Environment

2. essentiallyhappy

Essentially Happy: 3 Simple Answers from Mother Nature for Overcoming Depression

3. healingeo

The Healing Intelligence of Essential Oils: The Science of Advanced Aromatherapy

4. aromatherapyhealingart

Aromatherapy: A Complete Guide to the Healing Art

5. aromatherapybible

The Aromatherapy Bible: The Definitive Guide to Using Essential Oils

6. aromatherapyandeo

The Complete Aromatherapy and Essential Oils Handbook for Everyday Wellness

7. emotionalhealingwitheo

Emotional Healing with Essential Oils (Manual I: Introduction)

8. healingoilsbible

Healing Oils of the Bible

9. modernessentials

Modern Essentials *6th Edition* a Contemporary Guide to the Therapeutic Use of Essential Oils (The NEW 6th Edition)

10. frankincense

Frankincense (Essential Oil Library, Volume 1)

Which essential oils book is your favorite?

If you’re curious to know my personal essential oil techniques that have already helped thousands of people improve their health click here to learn more.

5 Tools Everyone with Food Intolerances Should Be Using


Do you have food intolerances or even food allergies? If so, there are a lot of tools that you can use which can help you avoid those foods and minimize the impact to your health if you do accidentally ingest some of any of those foods.

Here are five tools that I have used to help with my food intolerances and rotation diet:

1. A basic food journal. I know this probably isn’t a new concept for you, but the reality is that if you are going to gain control of your health and deal with food intolerances, then you really need to keep a food journal. It doesn’t have to be fancy and you don’t have to save all the entries and pages for a long time, but you do need to keep one.

2. A mobile app to help you determine what is really in our food. I personally use the fooducate app, but I wrote another post about 5 mobile apps for food allergies.

3. A probiotic. A good probiotic can help you balance the good and bad bacteria in your stomach. While you can get them from foods such as kifer, and yogurt, it’s nearly impossible for anyone who has food intolerances to get enough without a probiotic supplement.

4. Essential oils. These are great for a lot of things but they can help with diggestion, stomach upset and other common health concerns for people with food intolerances. I highly recommend keeping peppermint, cardamom, and ginger on hand at minimum as these are the best ones for stomach and digestive challenges.

5. A water filter or other pure water system. Drinking water direct from the tap when you have food intolerances is a big mistake. You can either get pure water delivered to you, which is what I do since I don’t want the hassle of a filter right now, or buy a filter.

What other tools do you think that someone with food intolerances should have and use? Share below in the comments.

Gluten Free Recipes – What 7 Grains Can Be Substituted For Wheat?


One of the most common questions that people have when they start following a gluten free lifestyle is what grains can be substituted for wheat? This is a great question and one that I know I had. While you can in theory substitute a lot of grains for wheat, the biggest challenges are: 1. The cost. Many gluten free grains cost significantly more than wheat. 2. The texture- Many gluten free grains cannot be used exactly like wheat and in the same amounts or you will not get a bread, cake, or other recipe that has the same texture and the taste will be quite different. However, there are a variety of grains that can be used in place of wheat. Here are seven of the best gluten free grains and how you can use them.

1. Sorghum. If you are like many people you have never even heard of it. Yet sorghum is a gluten free grain that tastes a lot like wheat and has a texture that is more like wheat than any other grain. For this reason if you read the ingredients on most gluten free breads, cakes, muffins and other baked goods, you will find that in nearly all cases there is some sorghum flour in them.

2. Buckwheat. Yes I know what you are thinking, it has wheat in the name. Yes that’s true but in this case the name does not mean that it has wheat in it. In fact, buckwheat comes from a completely different plant and yes it’s gluten free. Buckwheat can be used in cooking mixes, but it works even better as a cereal or alternative to rice or other cooked grains.

3. Quinoa- While technically a bean and not a grain, it cooks up just like a grain and so it can be used to make flour, pasta and other gluten free recipes.

4. Millet- This underused and under appreciated grain is high in magnesium and really healthy for you. It makes a great cereal, but it can also be used in its flour form to make baked goods. It works best though when combined with sorghum flour.

5. Amaranth- This is another grain that can be mixed to create a great gluten free flour, or it’s good as a cereal.

6. Coconut flour- Yes I know it comes from a fruit but when ground up into flour, it serves as a grain. This is another great option for gluten free flour, however, it does require a lot of eggs or egg substitute. This is the biggest disadvantage to coconut flour. It absorbs liquids much quicker and in a much higher quantity. So mixing it with another flour such as sorghum or quinoa is best.

7. Almond flour- Just like the coconut flour, you wouldn’t think of it as a grain since it comes from a nut, but it works great as a flour when ground up.

Do you have a favorite gluten free grain that I missed? Share below with me in the comments.

If you’re curious to know my personal strategies that have already helped thousands of people improve their health and live a gluten free lifestyle easily and at a lower cost, click here to learn more.

A to Z of Health Coaching


What is a health coach? Why should you consider hiring one? I’ve answered these questions in a few of my previous posts. What is a Health History and How Can It Help You? and 10 Reasons to Hire a Health Coach. However, for this post, I would like to cover even more aspects of health coaching and why it is becoming so popular and filling a need that people have.

A- Answers. There are too many people looking for answers to their health issues and for information on how to live a healthy lifestyle. Yet, too many doctors aren’t giving their patients these answers.

B-Behavior. Too often our behavior is the main reason we aren’t as healthy as we would like to be and a health coach can help with that.

C-Caring. Many people are looking for someone who will care enough to listen and to really want to help them and they aren’t getting this from most doctors and other healthcare professionals.

D- Diets. A health coach can help you sort through all of the confusion and misinformation surrounding diets and help you chose the right “diet” for you.

E-Energy- A health coach can help you figure out how to have more energy.

F-Food allergies or Food intolerances. A good health coach can help you with a food elimination diet and give you some help and advice on what to eat and what to do to still live a great life despite diet restrictions.

G-Guide. A health coach can be your guide to helping you with your journey to maximum health.

H-Health. A health coach does exactly what the name implies. A health coach can help you have better health or regain your health if you’ve lost it.

I-Inflammation. Inflammation is said by many doctors and health care professionals to be the root cause of all illness, yet no drugs can successfully treat it. Health coaches can help you work on diet and other lifestyle changes that can help with inflammation.

J-Joy. Do you have joy in your life? What many people don’t realize is that your health is directly connected with your joy level.

K-Knowledge. Hiring a health coach can increase your knowledge about how to care for yourself.

L-Love. Do you love yourself enough to take care of yourself? Then you should consider hiring a health coach.

M- Motivation. Do many of us know what we should do, yet we don’t do it. A health coach can help motivate you.

N- Nutrition. A good health coach has a good understanding of nutrition and can help you to gain one too.

O- Overweight. Are you overweight? Weight Loss is something that health coaches are really good at helping with.

P-Permenant- Would you like to make some permanent changes to your lifestyle rather than making changes that don’t last? A health coach can help you really change rather than just doing things only for a short while and then lapsing back into your old habits.

R-Rashes. Do you have these a lot? How many things have you tried to clear them up? Get help from a health coach.

S- Sleep. Are you getting enough? Too many people aren’t and a health coach can help with this.

T- Time. Do you really have the time in your life to do all the research on health and nutrition, make the meal plans and do everything else you know you should to be healthy? Save time by hiring a health coach to do most of it for you.

U- Understanding. A health coach will understand where you are coming from and won’t judge you but help you improve.

V-Vitamins. Got questions about these? Many people do. Get them answered by a health coach.

W- Water. Are you struggling to drink as much as you know you should? A health coach can help you and give you ideas on how to get more water into your body.

Y-You. Yes you are important and investing in yourself by hiring a health coach for a few months is worth it.

Z- Zeal. Want to have more of it? A health coach can help with this.

Get started today with your free health history consultation.

Why Doterra? My Personal Product Testimonial


Why Doterra? There are hundreds at least, if not thousands of health and wellness companies and the number of products are on the marketplace are endless. Furthermore, there are lots of essential oil companies. So why exactly did I choose Doterra? There are a variety of reasons but here are the main ones:

1. I had an amazing and life changing experience with the oils. I had used an asthma inhaler for years and would cough for 4-5 months of the year almost non-stop. I tried the Breathe blend and it helped me so much that I now haven’t used an inhaler for 5 years. That said, it is not a cure as I do have asthma attacks if I stop using it and I also stopped drinking milk and began using only essential oil based cleaners in my residence and all of these combined made it so that I no longer need to use an inhaler.

2. I had a good friend who was in Doterra and building an amazing team. She also had years of experience in several businesses and I knew that she would make a great business partner.

3. I had used essential oils from a few other companies before including Young Living and they just didn’t work as well for me. I’m sure they work just fine for some people but my body just doesn’t like them as much. I have since smelled at least two other brands and none even comes close to smelling as pure as Doterra. In addition, many of the other essential oil brands despite saying certified organic on the label have a chemical type smell and give me a headache when I smell them, let alone use them.

4. The story and honesty behind the company and it’s leaders. Seeing the passion that they have, and realizing what they gave up to found Doterra is truly miraculous and heart warming.

5. The quality of the oils as well as the sourcing. They are truly top notch.

6. The quality of the other products. I love the supplements, shakes and skin care as well as the essential oils.

Got a passion for health and wellness? Click here to learn more about how you can start making an income from home with that passion.

Allergy-Proofing Your House? 8 Things You Should Do Today To Prevent Common Household Allergies


Are you struggling with allergies and yet you know that its not only the outdoor pollutants that are causing your allergies? Do you need help allergy proofing your house? Here are 8 things you should do today to prevent common household allergies.

1. Do you have pets? If so, you need to take a serious look at whether or not your pets are causing or making your indoor allergies worse. The first thing you need to do is make sure that your pets are not sleeping in your bedroom. You also need to take a look at how much pet hair is on the floors, inside furniture etc. You don’t necessarily need to get rid of your pets, but you do need to take a look at what is going on with your pets.

2. What are you using for cleaning supplies? Most cleaning supplies are very toxic and can make indoor allergies as well as asthma worse. I highly recommend getting rid of all of your cleaning chemicals and replacing them with essential oils, castille soap and vinegar. You can actually even clean more effectively with these natural cleaners.

3. Consider purchasing allergy free bedding and or covers for your current bedding. This can help with dander, feathers, and other pollutants on furniture that can increase allergies.

4. Evaluate anything that you are using for smells in your home. This includes candles, scented plug ins, air fresheners and anything else scented. Chances are that these things are making your indoor allergies worse. They are nearly all full of chemicals and so you need to stop using them.

5. Have you replaced your carpet within the last 15 years? If not, you may want to consider doing it. Old carpet can have allergens and pollutants in it.

6. Get an essential oil diffuser and use it. This can help to kill bacteria and viruses in the air that may be worsening your indoor allergies and the essential oils can help with allergies as well.

7. Consider purchasing an air purifier. This is a machine that helps clear and clean the air indoors.

8. Consider using a humidifier at night. This can help you breathe and sleep better.

What other tips do you have for reducing indoor allergens?

If you’re curious to know my personal 10 steps to wellness that have already helped thousands of people improve their health and heal naturally from allergies, click here to learn more.