7 Tips to Select Gluten Free Foods


Selecting gluten free foods can be challenging especially since many gluten free foods have other additives and things in them that aren’t the healthiest for you. Just because a food is gluten free doesn’t make it healthy for people with a gluten sensitivity or celiac disease. So here are seven tips to select gluten free foods that are still healthy.

1. Choose foods that are naturally gluten free. This includes foods such as broccoli, apples, carrots, cabbage, lean grass fed chicken etc. When you have a gluten sensitivity and need to eat gluten free, the majority of your diet should include foods that are whole foods and obviously don’t have gluten in them.

2. Focus on eating whole gluten free grains. This includes things such as brown rice, millet, and sorghum.

3. Be careful about gluten free foods that replace the wheat with corn. Too much corn isn’t good for anyone and corn is also a common allergen as well. In addition corn is one food that can cause a cross reactivity in people with gluten sensitivity.

4. Avoid too many of the gluten free sauces and dressings as many of them have added soy, canola oil and other ingredients that aren’t great for your health in large quantities. Instead use things such as avocados, olive oil, coconut oil, coconut amino acids, lemon-pepper, essential oils and other similar products to cook and flavor your food.

5. Be careful about too much gluten free bread, pasta, cookies etc. These things can still add a lot of carbs and sugars and often aren’t the healthiest even without the gluten.

6. Read all the ingredients carefully on all packages of gluten free food and only eat it, if it really is a health food and not just because it is gluten free.

7. Ask for recommendations for others who eat gluten free and see what they like to eat and what they have found helpful.

P.S. I offer a 30 days to living the gluten free lifestyle program that can help you as well.

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.

5 Great Essential Oil Recipes for Your Diffuser


Do you use a diffuser to diffuse your essential oils? If not, you really should. While there are other ways to diffuse essential oils, using a diffuser can really help you spread the oils throughout a larger area and help kill the bacteria and viruses in the air. That said, what oils do you put in a diffuser? While you can put in any oils you want, here are 5 great essential oil recipes for your diffuser that I really love.

1. Wild Orange and Peppermint- This is just a plain great essential oil blend period. I love to use it on me as well and it works great for improving your energy and helping with focus and concentration.

2. Frankincense and peppermint- This is another great blend for helping with your memory and to help reduce inflammation.

3. Serenity and Balance- These are 2 Doterra blends that work great together for helping with concentration and focus as well as helping to reduce anxiety and helping with sleep.

4. Lemon and Lime- Many times people use these separately but combining them together, makes for a great smell and cleansing blend.

5. Peppermint and Lavender- This is another great blend for focus but it can also help with headaches and allergies.

Do you have a favorite essential oil blend for your diffuser? Share it below in the comments.

5 Questions You Should Ask About Food Intolerances But Probably Aren’t


Do you have food intolerances? Even if you think you don’t, chances are good that you actually do. In fact, I read somewhere that as much as 73% of the population is estimated to have at least one food intolerance and many people have several of them. That said, here are five questions you should ask about food intolerances but probably aren’t.

1. Why do I have my food intolerances? Despite what you may have heard from many western medical doctors, all health issues and medical conditions have a root cause including food intolerances. When you treat the root cause, then the health issue will disappear. So figure out why you have your food intolerances and you will be able to get rid of some of them. That said, some of them will always be a problem and can cause other health issues so you can’t totally remove all of them. Gluten and dairy are two common food intolerances that once you have them, you really shouldn’t eat those foods again.

2. How bad are my food intolerances? Different food intolerances can cause various reactions and of various levels of severity. You really should do what you can to figure this out because in some cases you may be able to follow a rotation diet and still eat some things.

3. What other health issues do I have in addition to my food intolerances? This is an important question to ask because rarely ever do people have food intolerances without other health issues. Auto-immune diseases are a common reason for food intolerances.

4. Do I have candida? Candida is a common cause for food intolerances and can when it gets out of control cause other health issues such as headaches and sleep problems.

5. Can taking a probiotic help me? The reality is that probiotics can help balance and increase good bacteria in your stomach and can help reduce food intolerances and illness in a lot of people.

What other questions do you have about food intolerances? Ask them in the comments below and I will try to answer them.

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.

7 Questions to Ask About Green Cleaning


Do you do green cleaning? If not, you really should. However, before you begin green cleaning, you really should ask some questions to make sure that you do it effectively and that you are really green cleaning rather than just using fewer chemicals.

1. Is this product really green? The rules in the United States regarding the labeling of green cleaning products as well as essential oils, and so called “natural” products are really loose. Because of this there are plenty of so called “green cleaning” products available in the marketplace that really aren’t.

2. Will the green cleaning products I’m using really kill the bacteria and viruses that I’m trying to kill? Not all green cleaning products will so this is something else to consider.

3. Do I really need this green cleaning product? The reality is that many people don’t realize that water, vinegar and lemons can actually be really great green cleaners.

4. How many green cleaners do I need? The reality is probably less than you think. If you find the right one, then you will only need one.

5. Do I really need a cleaner at all? Many things can be cleaned with something like a Norwex cloth and water.

6. Will this product help with mold? Mold is a big problem and not all green cleaning products will remove mold as well.

7. How expensive are the products I’m considering using and are there cheaper alternatives? Green cleaning products are available at a wide variety of prices and costs.

As you can see there is more about green cleaning that you might think.

What Is a Health History and How Can It Help You?


Have you ever completed a health history? If you are like most people the entire concept of a health history is a foreign idea. However, health histories can be quite helpful in helping you understand how to improve your health and overall wellness.

Here are some things a health history can do for you:

1. Help you identify areas where you could improve your diet
2. Help you identify ways to improve your exercise routine
3. Help you identify how to improve your sleep routine
4. Help you figure out how to live a healthier life and have more balance in all areas of your life
5. Help you figure out how you might be able to benefit by working with a health coach.

How a health history will not help you:

1. It will not diagnose you with anything
2. It is not like a doctor’s appointment
3. It is not designed to give you a lot of advice
4. It will not solve all your health issues.

Want to schedule a health history? It’s free. So complete the form below and I look forward to working with you.

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My Favorite Essential Oil Blends and How I Use Them


While I love using single essential oils such as peppermint, wild orange, lemon, lavender and melaleuca, I also love creating essential oil blends and using those as well. Here are some of my favorite essential oil blends and how I use them.

1. Wild Orange and Peppermint- This is a great blend both for the diffuser and for rubbing on your wrists and smelling. I use it to increase my energy as well as focus and concentration.

2. Frankincense and Peppermint- This is also an energy booster although I try the Wild Orange and Peppermint first since Frankincense is so much more expensive. This one works really well to stimulate your brain power and to help with circulation as well.

3. Lemon, Lavender and Peppermint- This is the best combination for seasonal allergies and hay fever. It works best when you combine 2 drops of each one in either a capsule or a drink of water.

4. Eucalyptus and Peppermint. This is a great combo to put a few drops in hot water and use to steam your sinuses and help clear them out.

5. Lavender and Melaleuca. This is a great overall skin blend to help with rashes and other skin issues.

6. Lemongrass and Myrrh- This is a great combo for helping to stimulate the thyroid.

Do you have a favorite essential oil blend that you use? Tell me in the comments below.

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.

What is a Macrobiotic Diet and How Can It Help Allergies?


Have you heard of the macrobiotic diet? Neither had I until I came across it as a part of my training to become a certified health coach with IIN and then ironically was assigned to do a product demo in whole foods on the MACROBARS Organic Variety Pack of Peanut Butter Chocolate Chip, Granola with Coconut, and Cherries and Berries, 1.8 oz- 2.5 oz Bars (Pack of 15) and these bars were created as a snack and meal for people who are on the macrobiotic diet. So exactly is it and how can it help your allergies?

1. It’s a diet based almost exclusively on fruits, vegetables, nuts, and seeds which small amounts of whole grains such as brown rice, however, gluten and soy are not allowed. Small amounts of chicken and fish are allowed if you feel like you need it, however, it is recommended to be vegan if possible.

2. Another way of viewing it is that is is almost the complete opposite of the raw vegan diet, in fact, the macrobiotic diet when followed strictly does not include any raw food including salads.

3. You cannot eat potatoes, peppers, tomatoes, egg plant and any other nightshade vegetables.

4. Many people have hidden food intolerances and this diet by default eliminates the ones that most people struggle with.

5. The macrobiotic diet is based on fruits and vegetables and doing a cleanse of sorts by eating very clean for a time period can help with a lot of allergies and allergic reactions.

Here is a video that also explains in more details the macrobiotic diet.

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 Reasons to Hire a Health Coach


Have you ever considered hiring a health coach? If not, you should. Here are ten reasons why.

1. You want to be healthier.

2. You need someone to help you be accountable for improving your health.

3. You want to help you body heal itself with fewer drugs.

4. You want help improving your diet and nutrition.

5. You want help losing weight and keeping it off.

6. Your doctor isn’t helping you with some of your concerns and you’d like some additional help from someone with more holisitic and nutrition training.

7. You want to have more energy.

8. You want to learn how to help your child or someone else close to you.

9. You want help overcoming addictions such as smoking or overeating.

10. You want to improve your overall wellbeing.

Want to explore your options for improving your health with a free health history evaluation? Click here to learn more.

14 Common Misconceptions about Essential Oils


Do you use essential oils? If not, you should. Here are 14 common misconceptions that many people have about essential oils.

1. You must be an aromatherapist or know a lot about essential oils to use them. False, you can begin using them and learn about them as you go.

2. You cannot use any essential oils internally. This is false. If the oils are pure enough and of high enough quality you can use many of them internally. However there are certain ones such as wintergreen that you cannot. You need to educate yourself before using them internally, but you can do it.

3. You cannot use essential oils on babies or small children. Again this is where education about essential oils is crucial. With babies and children you want to use smaller amounts and make sure that you avoid wintergreen, clary sage and a few others but most oils are safe.

4. You cannot use essential oils while pregnant. Yes, there are certain ones that you need to avoid while pregnant, however, this is one of the benefits of essential oils. You can use them while pregnant.

5. It doesn’t matter where you buy your essential oils from, they are all the same quality. This is a big one. The purity and quality of essential oils is not regulated in the United States and so quality and purity varies widely from source to source.

6. Essential oils can be poisonous. While there are a few rare ones that can be, for the most part this simply isn’t true. They are completely safe.

7. Essential oils cannot be used on animals. Again this isn’t true. While you do need to avoid melaleuca with cats, and there are a few others to be careful with, animals love essential oils and they can help them a lot.

8. Essential oils must be put on the skin to be beneficial. Again this isn’t true. You can also diffuse them in the air with a diffuser, and for the right ones, use them internally as well.

9. You can’t take essential oils at the same time as drugs. While you do need to be careful and you should certainly tell your doctor if you are using essential oils and are on drugs, many of them can be used at the same time without a problem. Some may even make your drugs work better.

10. Every essential oils will work in the same way for every person. This isn’t true either. Different oils work different for different people.

11. All essential oils require the use of a carrier oil. Again it depends on the oil. Hot oils such as cinnamon and oregano need a carrier oil but many others such as lemon and lavender don’t.

12. You can be allergic to all essential oils. Yes you can be allergic to a few, however, you can’t be allergic to all of them. If you are getting rashes or having other issues, then you either have candida or are detoxing. Fix this and essential oils will work great for you.

13. More essential oils will work better than less. No. In fact, less is more and while it can’t hurt you to use more in most cases, it is just wasteful.

14. If you use essential oils, then you can eat whatever you want. No nutrition and overall health is still important.

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.

How to Chose a Fish Oil


Fish oil is a great supplement to add to your diet in order to maintain maximum health. However, there are a lot of fish oils on the market. So how do you know which one to choose?

Here are a few tips:

1. Read the ingredients. You want to make sure that the main ingredient really is fish oil and that there are no added chemicals, preservatives or anything else that should not be there.

2. Understand where the fish oil comes from. All fish oils are not created equal.

3. Avoid choosing a fish oil exclusively based on the price.

Read more about the benefits of fish oil