The Ultimate Guide to Good Gut Health: Fixing a Leaky Gut

Posted on July 11, 2020July 11, 2020Categories gut healthTags   Leave a comment on The Ultimate Guide to Good Gut Health: Fixing a Leaky Gut

What is a leaky gut?

A leaky gut is a term used in functional medicine and nutrition to describe what happens when your gut isn’t completely healthy and when you have gut issues that are effecting other aspects of your health such as autoimmune conditions.

How to you increase your gut health?

5 Steps to Better Gut Health– Start with this article that gives you some good steps to get started.

I’ve also found that for most people making healing your gut a priority is the best way to improve it. Start by thinking about and focusing on the impact that the food you eat, the water you drink, the products you put on your skin and so forth are having on your digestive health.

What are leaky gut symptoms?

There are a variety of symptoms with an autoimmune condition being the most common. You cannot have an autoimmune condition and not have leaky gut.

Here is an article that talks about more leaky gut symptoms.

What health problems are caused by leaky gut?

There are lots of them with allergies, digestive issues and autoimmune disorders being at the top of the list.

Here is a post to help you better understand if your allergies are being caused by leaky gut.

From my personal experience, I have to say that if in doubt, if your health problems are being caused by leaked gut, then just assume they are and working on getting and maintaining good gut health.

So what can you do to fix your gut and have good gut health?

The food you eat is the number one key.

Here are the best foods for gut health.

You also want to avoid the worst foods for gut health. These include things like gluten, dairy, GMO foods, processed foods, sugar, and sodas.

That said, making sure that you always eat the right foods for gut health can be easier said than done.

Here are some tips on how to create a meal plan to fix leaky gut. The basic concept behind it is to focus on eating mostly fruits and vegetables with some meats. You may or may not be able to handle seeds and nuts especially in the beginning. Grains should be completely avoided and you should also be getting plenty of probiotics. Most people will need to add in a probiotic supplement.

Another factor that can play a role in the health of your gut, is heavy metals and toxins. A lot of us have problems with these even if we aren’t aware that we have them. If you are worried about this and think it might be a big problem for you, you can ask your doctor to do a blood test for it. You might have to pay for it out of pocket though as a lot of insurance companies won’t cover it.

Here is some advice on how to do a gut health detox. You also want to make sure to go slowly if you have chronic problems and avoid trying to eliminate everything at once.

Be aware that most traditional medicine doctors will ignore the root of the problem and attempt to fix your problem with anti-acids and other drugs. This is the absolute worst thing you can do and can make an already leaky gut worse.

How to fix a leaky gut naturally.

If you need help working on this, I am more than happy to help. I have a lot of experience in this area. Book a wellness consult with me and let’s talk about how I can help you.

7 Highly Effective Essential Oils for Digestive Health

Posted on July 8, 2020July 8, 2020Categories Essential OilsTags   Leave a comment on 7 Highly Effective Essential Oils for Digestive Health

Have you considered using essential oils for digestive health? If not, then you should and keep reading for my suggestions on the seven best and highly effective essential oils for digestive health.

  1. Peppermint- This is the most commonly used essential oil for digestive health. Even if you haven’t used peppermint essential oil, you have probably used peppermint tea for this before. To use peppermint essential oil for digestive health, it’s as simple as rubbing 1-2 drops on your stomach area.
  2. Ginger- along with peppermint- ginger is probably one of the most well known. You can use ginger just like peppermint although you will probably want to dilute ginger first in a carrier oil. You can also try a drop with ginger like Doterra’s ginger and lemon drops.
  3. Fennel- A lesser known essential oil- fennel works really well for digestive support as well and is also great for emotional issues that may be causing digestive issues. It also tastes sweet making it a great addition to teas or desserts as well.
  4. Anise- another great digestive essential oil- this one has a taste similar to licorice.
  5. Cardamom- This is a common spice used in food in South American and sometimes Indian cuisine and can also support your digestive health.
  6. Black Pepper- another great essential oil for your digestive health, you can cook with it just like black pepper spice.
  7. Coriander- a great essential oil to help when you need to clear out something out of your stomach and digestive system.

Have you used essential oils for digestive health? If so, which one or ones are your favorite?

10 Great Strawberry Recipes For Breakfast

Posted on July 1, 2020July 1, 2020Categories Cooking/RecipesTags   Leave a comment on 10 Great Strawberry Recipes For Breakfast
  1. Do you enjoy eating strawberry recipes for breakfast? I know I do. So I thought I would share with you ten great strawberry recipes for breakfast that are of course gluten free and dairy free. Although if you aren’t required to be gluten free and dairy free you could make these with gluten and or dairy.Chia seed pudding with strawberries- I love making a chia seed pudding for breakfast and you can add strawberries for a great taste and flavor.

2. Strawberry smoothie- This is another goodie. You can make a delicious fruit smoothie with strawberries as the main fruit. I like to add banana, pineapple, and protein powder and sometimes some chia seeds and or hemp seeds for a superfood power house.

3. Buckwheat pancakes or waffles with strawberries- The number of toppings you can add to buckwheat pancakes or waffles are endless and strawberries are of course always a great idea.

4. Buckwheat cereal with strawberries- I really like to make cream of buckwheat cereal that I buy at the store and you can always add strawberries on top as a great option.

5. Oatmeal with strawberries- Just like the buckwheat cereal, you can make gluten free oatmeal and add strawberries on top.

6. Strawberry pancakes or waffles– There are lots of ways you can make these. I’ve linked a recipe I found online for this delicious strawberry recipe for breakfast. You can also add strawberries in the batter for buckwheat pancakes or you could buy a gluten free pancake mix and stir in some strawberries.

7. Bowl of berries- Yes you can turn a bowl of strawberries with maybe a few blueberries, blackberries or other berries and some dairy free yogurt or regular yogurt if you can have dairy on top into one of your favorite strawberry recipes for breakfast.

8. Tapioca Flour Crepes with strawberries- Tapioca flour crepes are very easy to make. You blend together 1/2 tapioca starch, 1 tablespoon of water, 1 tsp of vanilla and 2 eggs per person. Spray a pan with cooking spray and then spoon the batter onto the hot pan and flip over after one side is done. Each batch makes about 6-8 crepes. Then you can add some strawberries on top.

9. Green smoothie with strawberries- Another version of a strawberry smoothie only with some green powder or greens added in. Spinach is my favorite but you can also use kale or a combination of spinach and kale.

10. Corn flakes with strawberries- The least healthy of these great strawberry recipes for breakfast and honestly I’m being a bit lazy as I needed to have ten recipes and I can’t think of any more. You can of course, get some corn flakes or corn chex. (or rice chex or rice crispies would work too) and add some strawberries on top.

Which one of these strawberry recipes for breakfast is your favorite? Let me know in the comments.

The Ultimate Gluten Free Cooking Guide

Posted on June 20, 2020July 16, 2020Categories Gluten FreeTags   Leave a comment on The Ultimate Gluten Free Cooking Guide

Do you struggle with gluten free cooking? If so, this is the must have ultimate resource. After over 7 years of eating a gluten free lifestyle, I’ve learned a lot about gluten free cooking and have created this gluten free cooking guide to help you save time, money and your sanity.

One of the first challenges I encountered with gluten free cooking was ideas on how to make gluten free cooking work for me.

There are endless ideas out there on how to make it work. However, I found it comes down to three simple ones.

  1. Make a list of your favorite gluten free ingredients.
  2. Research recipes you can make with these ingredients.
  3. Keep adding to your list of gluten free recipes over time.

If you follow these three simple steps then you will succeed with simple healthy gluten free cooking every time.

The next problem many people have is that there are what seems to be endless gluten free cookbooks. So how do you know which ones are the best?

I wrote this post with video that explains a few of my favorites. The reality is that over time you will find your favorites that work the best for you.

However, I do have some favorite gluten free cooking classic recipes. Here is a list of some of these classic and favorite gluten free recipes.

My Favorite 5 Gluten Free Salmon Recipes

10 Delicious Gluten Free Avocado Recipes

How to Have a Gluten Free Barbecue

Gluten Free Chicken and Brussel Sprouts Recipe

10 Delicious Gluten Free Recipes with Essential Oils (great for if you either already use essential oils or want to try something different.)

10 Gluten Free Breakfast Ideas

Last but not least here are 10 Recipes for Healthy Gluten Free Desserts

Once you have a nice collection of gluten free recipes, the next problem people often run into that I want to address in this gluten free cooking guide is the problem of money. Unless you are completely brand new to the idea of eating gluten free, you probably now that if you aren’t careful gluten free eating and cooking can get expensive. However, there are a lot of ways to do it without breaking the bank.

I’ve written a few posts to help you with this, however I also highly recommend you download my list of apps to help with this as well.


Healthy Cooking Gear that Won’t Break the Bank

Top 7 Places to Buy Gluten Free Without Breaking the Bank

The Gluten Free Savvy Shopper Book Review

10 of My Favorite Blog Posts on Healthy Eating on a Budget

The next problem people encounter with gluten free cooking is making food that children will eat. Having a child who either has to eat gluten free or who ends up eating gluten free on a regular basis because they have a parent who cannot have gluten is a challenge. Here are some posts I have written about how to help children with gluten free eating.

How to Cook Gluten Free for Kids

How to Make Healthy Cooking Fun for Kids

10 Simple Healthy Lunch Ideas for Even the Pickiest of Kids

Last but not least gluten free cooking can be time consuming if you aren’t careful. Once you learn some basic principles that I share in the posts below you can make gluten free cooking work for you in a short amount of time.

How to Prepare a Month’s Worth of Healthy Gluten Free Snacks in Under 2 Hours

How to Prepare a Month’s Worth of Healthy Gluten Free Meals in Under 2 Hours

Using a crockpot can also be a big way to save money with gluten free cooking.

5 of My Favorite Gluten Free Crockpot Recipes

Gluten Free Crockpot Cooking: 3 Steps

What other question do you have about gluten free cooking? What did I miss in this gluten free cooking guide? Please share with me in the comments below.

Grab your copy of my gluten free lifestyle journal.

The 10 Best Essential Oils You Can Buy — And Exactly How to Use Them

Posted on June 13, 2020June 13, 2020Categories Essential OilsTags 1 Comment on The 10 Best Essential Oils You Can Buy — And Exactly How to Use Them

Have you been wondering what the best essential oils are and how to use them? If so, keep reading. I’ll share with you what I think are the ten best essential oils and how to use them. You want to also keep in mind that these are also ten of the best essential oils according to many books on essential oils and aromatherapists. In fact, if you can’t buy every essential oil, then these ten are the ones I would buy.

  1. Lemon- This classic essential oil is great for any kind of cleaning and detoxing. Some of my favorite ways to use lemon essential oil include: putting 1 drop down the disposal to remove unpleasant odors, putting a drop on a wet cloth to remove ink from walls or furniture, or making homemade cleaners with lemon and drinking a glass of water with 1 drop of lemon essential oil. In short, lemon is the best for cleaning, cleansing and detoxing.
  2. Peppermint- this must have essential oil is great for digestive support, clearing your sinuses, energizing your body when you are feeling the afternoon drag, supporting your respiratory system or creating healthy mouth washes to support dental health. A few of my favorite ways to use peppermint essential oil include: rubbing a drop under my sinuses to clear them, rubbing a few drops on my wrist and or chest and inhales for an immediate energy boost, rubbing 1 drop or drinking water with 1 drop to help with temporary digestive discomfort, or putting a few drops in a diffuser.
  3. Clove- this essential oil is great for your dental health. You can use it to help improve the health of your gums or to make a natural mouth wash. It also has very high antioxidant properties and can help support your immune system. To use it I like to rub one drop on my gums or to mix it with coconut oil and swish it. I sometimes will also dilute it with coconut oil and rub it on the bottoms of my feet. Clove essential oil is a hot oil so you never ever want to use it undiluted.
  4. Lavender- This classic essential oil is best known for it’s ability to create feelings of calm. You can use it to calm yourself down, to improve your sleep, or to help with common skin irritations. For example, this morning I found a random red spot on my skin that I have no idea where it came from so I put a little bit of lavender on it to help soothe it. I also like to diffuse peppermint and lavender together. For sleep it works well to rub a few drops on your feet or to mix a few drops in a water bottle and spritz in on your pillow.
  5. Tea Tree or Melaleuca is known for being a great essential oil to help with minor skin irritations and for promoting healthy immune function. I like to dilute it and use it on the bottoms of feet or to apply it to any place I see a minor skin problem. It is also a great essential oil to add to face lotion or other skin care products. You will also find tree tree essential oil as a common ingredient in shampoo, conditioner and body washes.
  6. Oregano- warning oregano essential oil is a very hot oil and must be diluted first. You can actually even burn yourself if you don’t dilute it. It also should not be used with children under the age of 6. Oregano is really good for enhancing your immune system. I almost always use it diluted on the bottoms of my feet. You can of course, use it in a diffuser but I don’t do that.
  7. Wild Orange- This is another classic essential oil that is great for a lot of things. One of my favorite ways is to combine it with peppermint and inhale it for an energy boost. You can also smell it alone or add one drop in water and drink it. You can also diffuse it for cleansing and to create feelings of increased happiness. Just like lemon it is also great for creating your own cleaning products. I also like to add it to an unscented hand or body lotion.
  8. Frankincense- this is the king of essential oils and has a lot of uses. Just like many others it is also great for immune health, however, it is also amazing for skin care, and for helping with anti-aging.
  9. Eucalyptus- this is the best essential oil for clearing sinuses and helping with clear breathing. There is a reason that many spas have a eucalyptus steam room. This is my favorite way to use it. If you can’t go to steam room, you can create a similar effect by either putting 1-2 drops in a warm/hot water bath and inhaling the fumes, or you can put 1-2 drops in a mug of hot water and inhale the fumes.
  10. Rose- this is the queen of essential oils or one of them anyway. It is also the most expensive essential oil. Rose is very powerful for your emotional wellness. It has been said that one drop of rose essential oil can help with the emotional wellbeing of everyone in the room. Because it is so expensive I don’t use it a lot but when I do, I like to use it diluted over the heart area or on my wrists. It smells amazing when diffused as well.

Which one of these ten best essential oils is your favorite? Comment below and share with me.