How to Do a Healthy Home and Kitchen Makeover

Posted by on Feb 25, 2015 in Allergy Remedies | 0 comments


Does your home and or kitchen need a makeover? If your home and kitchen are like many people’s the answer is a definite yes. However, how do you actually do a healthy home and kitchen makeover? As you have probably discovered, this is much easier said than done.

Here are the steps to follow to do a successful healthy home and kitchen makeover.

1. Decide what your goals are for your healthy home and kitchen makeover. Are you just trying to redo your eating habits and therefore clean out our cabinets, fridge, freezer, pantry and other areas where you store food? or are you also trying to make other changes to your home and kitchen? Once you have made these changes, what are your long-term goals for implementing them and why are you doing it?

2. Get and stay committed to making your healthy home and kitchen makeover a success.

3. Get everyone in your household on board. This is a must. Especially if you are making major changes.

4. Decide what you will do with the foods that you are not going to eat or that you want to stop eating. If you want to eat them first and then start your healthy lifestyle plan, you can, but I don’t usually recommend doing that. I think it is better to get rid of the food by donating it to a food bank or to neighbors or other people.

5. Have a clear plan as to what you will do to replace the unhealthy items you have removed.

6. Remember that food is not the only thing you should be removing for a complete healthy home and kitchen makeover. You should also be taking a look at your skin care, bath products, cleaning products, water supply (tap water is not good for anyone to be drinking.) and more.

Need help? I’m here to help you with the process. Schedule a time with me to do a healthy home and kitchen makeover.

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What’s In My Allergy Free Pantry?

Posted by on Feb 19, 2015 in Allergy Free Recipes | 0 comments


What’s in my allergy free pantry? This is a common question that people ask and for many good reasons. One of the challenges that people have when they first start cooking with allergies or food sensitivities is that they don’t know what food to buy as well as what food to keep on hand at all times.

So… Let’s get started answering that question.

First, let me say that there is no one right way to stock an allergy free pantry and exactly what is in your allergy free pantry will vary from person to person according to your specific dietary needs. So these recommendations are based on a combination of my specific needs for an allergy free pantry and based on the most common allergies people have. It is possible, therefore, that you may have an additional allergy to something that is included in the food listed. If so, just eliminate that food.

Staples I always have:

1. Coconut Milk (You could also have almond milk. I have a moderate allergy to almonds though so I usually don’t use this.)

2. Gluten free oats and or gluten free flour.

3. Brown rice or wild rice

4. Variety of spices- basic salt and pepper, lemon pepper blend, cinnamon, parsley, and others that you like to use regularly.

5. Olive oil

6. Coconut Oil

7. Sunflower oil

8. Selection of herbal teas

9. Balsamic Vinegar

10. Honey

11. Brown Sugar

12. Stevia

13. Chia Seeds

14. Hemp Seeds

Things I usually have on hand in my fridge or freezer:

1. Bananas

2. Berries- strawberries, blackberries and raspberries but not blueberries as I am allergic. (weird I know but they make it so I can’t sleep at night.)

3. Greens- kale, spinach, bulk choy etc.

4. A Variety of Squashes

5. Chicken, and Salmon

6. Other green vegetables

7. Apples

8. Carrots

9. Onions

10. Potatoes

Things I buy regularly but do not always have on hand:

1. Millet

2. Quinoa

3. Ham

4. Turkey

5. Canned tuna

6. Avocados

7. Tomatoes

8. Eggs

I hope this list is helpful. If you have any questions or comments please leave them below.

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50 Shades of Wellness

Posted by on Feb 14, 2015 in wellness | 0 comments


I know I couldn’t resist writing this post as a play on words from the book and movie 50 Shades of Grey. Personally I think the whole thing is disgusting and I’ve never read the book and never will and I won’t ever watch the movie either. That said, here is a list of what I am calling 50 Shades of Wellness. That is to say 50 things you must do or not do to really live a wellness lifestyle.

1. You must exercise and move your body at least 10 minutes every day and 20-30 minutes at least 2 times per week.
2. You must not drink soda on a regular basis. Coke, Pepsi, Dr. Pepper, and all the rest. If you drink a little occasionally as in no more than once every 6 months or so, you are fine but these must not be a regular part of your diet.
3. You must find the “diet” or healthy eating lifestyle as I prefer to call it, that works for you and stick with it. Yo-Yo dieting is horrible for your health.
4. You must maintain a healthy weight for your body type without obsessing over the scale.
5. You must take a daily supplement. The food we eat today simply isn’t enough no matter how healthy you are.
6. You must limit your sugar intake. Too much sugar = a body that is acidic and increases your changes of cancer and other illnesses.
7. You must do whatever you can to avoid drugs. This isn’t always possible but to the extend that you can you must avoid them.
8. You must learn about and use essential oils on a regular basis. Some people might disagree with this but from my experience I have to say that everyone needs them.
9. You must get at least 7 hours of sleep per night on a regular basis. If this is not happening, you need to figure out why and get help. If you want to talk with me about it, I can help you as well.
10. You must drink lots of water. Ideally at least 8 8oz. glasses per day.
11. You must eat real food. Yes its okay to eat processed food from time to time but it must not be a major part of your diet.
12. You must eat mostly food that you cook at home rather than eating out all the time.
13. You must learn how to limit stress in you life.
14. Every once in a while you need to relax and read a good uplifting book.
15. Instead of immediately thinking pills or surgery when you have an injury try chiropractic instead.
16. You should limit and if possible completely stop taking over the counter pain pills and if you cannot then you need to ask yourself why you are so dependent on them and look into fixing the root cause.
17. Get a massage as often as you can.
18. Give and get hugs.
19. Take a probiotic or eat probiotic foods daily. We all need to balance the good and bad bacteria in our stomachs and probiotics can help with this.
20. Take a nap every once in a while.
21. Listen to uplifting music.
22. Limit the chemicals you use in skin care, hair care and other products.
23. Take the time to take care of yourself.
24. Enjoy some chocolate every once in awhile.
25. Learn about juicing and enjoy some fresh juice often.
26. Learn about and use vitamin C and garlic regularly.
27. Try yoga.
28. Try acupuncture.
29. Take a few minutes to meditate.
30. Cry if you need to.
31. Set goals and do your best to achieve them.
32. Get and give love.
33. Hire a health coach to help you. I’m available for hire.
34. Use mobile apps to track your movement. Moves is a really good one.
35. Keep a food journal to help yourself be accountable about what you are really eating and how much.
36. Enjoy a good bowl of chicken soup.
37. Eat at least 4 servings of vegetables per day.
38. Eat fruit for dessert instead of cake.
39. Take a bath with bubbles.
40. Blow bubbles.
41. Play with a puppy.
42. Play with a small child or play with a baby.
43. Get outside and enjoy nature.
44. Try something new.
45. Get your bone density checked and take a calcium supplement if you need it.
46. Smile.
47. Laugh.
48. Garden.
49. Visit a farmers market.
50. Visit a farm and get some of your food from there if you can.

What did I miss? Share below in the comments.

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5 Tips For Natural Healthy Glowing Skin- Spectrum of Wellness Podcast Episode 11

Posted by on Feb 13, 2015 in Skin Care | 0 comments


How do you get natural healthy and glowing skin? It isn’t as hard as you think. Learn how with these 5 tips in this week’s podcast episode.

Register to listen to the presentation on rashes and itches I mentioned in this episode

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