Easy Homemade Vanilla Extract

Let’s elevate vanilla extract. This recipe is super easy, all natural and delicious. It will make recipes extra special for you and any lucky recipient.

You need: Whole Vanilla Beans, Rum or Vodka and Mason Jar/s

Take whole vanilla beans and cut them in half. I used Kirkland Organic Whole Vanilla Beans from Costco. Then gently slice them down their center to open them up, exposing the inside. Put 5 of the halves in a Mason jar. Depending on how many beans you slice you can make one jar or many jars.

Fill the jar with white, dark or spiced rum or vodka. I used an off brand I had in my pantry. I made one jar with dark rum and the other with spiced rum as an experiment to see how they will differ in taste.

Next, cover the top of the jar with a small square of waxed paper then tighten the lid. Give it a gentle shake or two to stir it all up. Now you wait 12-16 months. Yes all good things are worth waiting for.

Give the jars a flip once per day for the first 2-3 weeks then a flip once per week for the next 2-3 months. After that, flip it once per month until it’s ready. Wait a minimum of one year. It gets richer and more depth of flavor if you wait even a little longer than a year. But even after the minimum of one year this will be the best vanilla extract you’ve ever tasted. You can add it to baked goods, cocktails or anything you want. These make great and thoughtful gifts. Plan your recipient list for next year and start vanilla-ing. For a visual, you can view my vanilla extract reel on Instagram. Good things come to those who wait. In the meantime Happy Holidays.

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vanilla beans in a mason jar with dark rum

Natural Halloween Treats & Party Ideas

Halloween has become the second most commercial holiday in America, after Christmas. Americans spend billions each year on costumes, décor and of course candy. We spend over two billion dollars on Halloween candy each year. What’s at the top of that list? Chocolate! The National Confectioners Association (NCA) reveals, without surprise, that chocolate is the favorite Halloween candy by over 70% of Americans. According to the NCA, chocolate makes up ¾ of a trick or treater’s candy collection. No wonder we love it – it contains compounds which boost our serotonin levels to help with a better mood.

Most everyone gives away candy or chocolate. With childhood obesity on the rise and so many allergic reactions to food additives consider additional options this year. Some kids may like something different. Here are some suggestions for all natural Halloween giveaways.

Bags of organic popcorn which are sugar free and gluten free

Bags of pretzels, natural caramel corn, trail mix or sunflower seeds

Bags of Annie’s Cheddar Bunnies which have no MSG, corn syrup, fake coloring or artificial flavor

Mini boxes of organic raisins


Organic real fruit lollipops or gummies by YumEarth, Smartsweets or Surf Sweets

Organic or fair trade individually wrapped chocolates by Unreal, Ocho or Little Secrets

If you want to give out commercial candies, pick brands that do not contain high fructose corn syrup, GMO’s, artificial colors or flavors. Read the labels.

Tip: Don’t over buy because you’ll wind up eating all those left over treats. Alert the blood sugar police. Candy can last up to six months so encourage children to savor their candy the following days or weeks after. Let it be a teaching opportunity for self-discipline and a lesson in health.

Many opt to not Trick or Treat. Then host a fun party for the neighborhood, friends or your child’s class. Here are some ideas:

Host a Pumpkin Carving Party – Prizes for the most creative, the ugliest and the best-carved jack o lantern. Everyone votes anonymously for someone other than themself.

Host a Costume Party – Make Halloween themed food and have a contest bobbing for apples, swinging at a ghoulish piñata, or a dance contest to Thriller or Monster Mash.

Host a Movie Party – Guests come dressed in costume or mask and watch a flick. Pick a movie genre…scary movies like the 1978 classic Halloween or Tales from the Crypt. Or a Halloween movie like It’s the Great Pumpkin Charlie Brown or The Nightmare Before Christmas.  Or pick a funny movie like modern classics Young Frankenstein, Beetlejuice or Edward Scissorhands. Or one of my faves, Poltergeist.

Host a Halloween Craft Party – Check out ideas on Pinterest, Martha Stewart or Instagram.

Have a Bootiful Halloween!

Radiant Skin in Four Steps

Now that Fall is upon us, our skin can use a little TLC from the extra sunshine, wind and sweat that summer brings. Here are Four Steps you can do for your skin this Fall to bring out a radiant glow. See my note at the bottom if you are interested in checking out how clean your favorite beauty products rate.

1)Exfoliate – If there is one thing you can do for your skin to improve its appearance – exfoliate baby. Exfoliation gets rid of your dead or old skin cells on the top so that your body will create new ones. Hence the new brighter complexion and glow. Here are my three favorite methods. You can decide which is best for your skin and the convenience of doing it. That’s half the battle. Method 1 is acids. If you are new to using acids then start with one that is not too harsh like a fruit enzyme peel with berry or a fall favorite -pumpkin. I like Mychelle, Andalou and Juice Beauty. All three companies are clean beauty companies who offer a variety of leave-on masks. Most are 10-20 minutes, some even just 5 minutes. You can use them 1-2 times per week and really get a glow started. Read labels and descriptions for skin types. Method 2 is a scrub. If your skin is normal to dry then a scrub can offer you a lot. If you are acne prone, a scrub can spread bacteria if you have pimples so skip it. If you have rosacea I would not recommend a scrub either because it can irritate already sensitive skin. A natural scrub from a clean skin care company is a great way to quickly exfoliate in the shower or before bed. It takes off the dead skin and leaves your skin smooth. Remember to go in small circular motions and very gently so to not scratch. Method 3 is microdermabrasion. This is done with a machine that has a wand with a scratchy attachment usually made out of diamond that gently sands your skin to improve it’s texture and appearance. People use it to get results from sun damage, aging, dark spots and wrinkles. You can get this done on a monthly basis when you get a facial from a professional esthetician or just once in a while. There are at home machines but if you don’t know how or have never had a pro show you then don’t try at home just yet.

2)Use Serums – Don’t even get me started on my love for serums! For every issue there is a correction. For plumping skin, use one with Hyaluronic acid. This acid acts as a moisture binder and attaches itself to water in the cells resulting in plump looking skin. For building collagen, use a Vitamin C serum which is the building block for collagen production. For brightening your skin, use one with brightening ingredients like Retinoic Acid, Mallic Acid or Vitamin C which help with hyperpigmentation. Dull, discolored skin, dark spots, sun damage all can benefit from a brightening serum. There are many serums to choose from ranging in price and clean ingredients. I like John Masters Intensive Daily Serum with C, Mychelle Hyaluronic Acid Cream, Derma-E Ultra Hydrating Dewy Skin Serum with Hyaluronic Acid, Squalane and Green Tea.

3)Relax & Mask – There are some really great masks out with stellar ingredients to make you look refreshed and dewy. Since we are talking radiance and glow in this article, here are a few I recommend. Andalou CannaCell Glow Mask contains Hemp Stem Cells and Organic Hemp Seed Oil to give you a natural radiance, battle oxidative damage and offers Omegas and nutrients. This mask both exfoliates dead skin and nourishes with plant oils and stem cells. 10-20 min. Mychelle’s Vitamin C Pro Peel is a powerful acid mask with Vitamin C to brighten and tighten. 3 min. Dr. Hauschka’s Hydrating Mask contains almond, avocado and jojoba oil to nourish and protect. Dry skin will glow with the right ingredients. 20 min.

4)Treat Your Lips – Lips are part of the face so dull, dry lips need help too. Try a lip scrub, lip mask and lip balm. Eco-Lips has great sugar scrubs for the lips in little pots or on sticks in 3 flavors. It takes 3 min to exfoliate and then it leaves a yummy taste after. Follow with their Collagen Lip Mask in Blackberry and then their Mongo Kiss Lip Balm with amazing healing oils for daily use. What I love about them? They are a B Corp and their packaging is converting to plastic free plant pods. A win/win. I also like Lip Whip by Kari Gran, woman owned company with emphasis on natural, healthy and purposeful.

Many of the above brands can be found on their own websites or beauty sites such as Pharmaca. Consistency is key and the more you use these treatments the more you will see improvements. Results can vary but most see a difference in 2-4 weeks. And it gets better over time. Just like women. Now all you have to do is get glowing.

Note: To check out your favorite beauty products for healthy and unhealthy ingredients check out EWG.ORG they’re a non profit who researches beauty brands and their ingredients for safety. They are amazing. I’m not affiliated. Always consult a professional and read label directions and use common sense caution when trying a new skincare routine.

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Help the Endangered Monarch Butterfly

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It’s official. The Monarch Butterfly is on the endangered species list. There was once billions, now it is millions. And although that sounds like a lot, it’s not. The continued downward trend of their population makes this an urgent post. Along with Monarchs, other butterflies and bees are disappearing too. What a colorless sky we may have.

Where did they go? The loss of habitat (industrialization, commercial farms, over building) is one of the key factors contributing to their population decline. They also lose habitat when we put in lawns and take out native plants like milkweed where they lay their eggs and other pollinator friendly plants. Another reason is pesticides. We are killing them off in both large scale pesticide use in factory farms across America as well as small scale residential usage on our lawns, gardens and weeds. Glyphosate or Round Up as it’s known to consumers is one example of a toxic chemical with adverse effects on our environment, animals and insects including butterflies, bees and birds. Neonicotinoids are systemic pesticides. Often, they are used to coat seeds to protect them when they are planted in the ground. After the seed germinates, the pesticide spreads throughout the growing plant and guards it against nibbling insects. But the insecticide is also present in the nectar and pollen, meaning pollinators get dosed, too. Read more on how Europe has banned them from outdoor use on Beeresponsible.com. Neonic is found to make Monarchs sterile so they are unable to reproduce. Unable to reproduce! We are doing that! Bees are suffering too. They contribute to 1/3 of our food supply and they are disappearing in record numbers as well.

What can we do? I firmly believe; with information comes responsibility.

Monarchs can only lay eggs on milkweed. Plant milkweed like crazy all over your yard. Ask businesses and townships to plant milkweed. Ask cemeteries, golf courses, parks, condo associations, schools, shopping centers, libraries, gyms, community gardens and wherever you have a connection where someone will listen and take action. Maybe you own a business, sit on a board or work for the government where your voice is instrumental in saving these beautiful flyers. We can do this. We can do hard things. People are already taking action by taking out parts of their lawns in favor of meadows with native plants. It looks super cute! It helps pollinators, saves on water (don’t get me started) and you don’t need fertilizer or weed killer. If you can’t do a portion of your lawn, do a corner or small section. See pics below. Here are some images of how it can look.

Boycott pesticides like Neonic and Round Up/glyphosate. Ask your local nursery to buy plants free of pesticides. Support heirloom seed growers. Message these companies on Facebook: Home Depot, Lowes and Walmart to stop selling Round Up and plants with Neonic. Call or email too.

Ask your town or city to stop mowing fields and the sides of highways in favor of flat grass. Animals cannot hide, forage or reproduce without natural habitat. Why are we favoring mowing down beautiful foliage that supports nature? It will save your town or city tons of money if they stop mowing. Money well spent doing other things we actually need.

Spread the word. Share this article. Visit native plant centers online and support their mission. Buy the book Bicycling with Butterflies by Sara Dykman who was the first person to ride her bike alongside the 10,000 mile Monarch migration from Mexico, around USA and Canada and back to their overwintering spot. Her book is a wonderful adventure about cycling, humanity and science. Support Monarch educational and non profit groups whose mission is conservation. Here are two links: Monarch Watch and Monarch Joint Venture. Follow them on social media and $upport in any way if you can.

Where to buy milkweed, native plants and other pollinator friendly kits and flowers. There are many places to start, including supporting local nurseries if they carry natives. They should- so ask if they will. But you can also buy seeds and plants online. The Native American Seed Company, Monarch Watch has resources, Save Our Monarchs and American Meadows are just a few I have found doing great things to support butterflies, bees, birds and other critters.

If you can do one or two of the things mentioned, it’s a wonderful start to save these and other beautiful and important creatures. Let’s color our world with more butterflies!

Years ago, I didn’t understand the bumpersticker I used to see; “I Brake for Butterflies”. Now I realize how truly important that is.

Let’s stay connected on Instagram or Facebook.

Black Cherry Superpowers

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I love cherries. I load up in summer. Sweet cherries have health benefits but the season is short. Off season I drink black cherry juice because it has amazing benefits for my health. Black cherries aren’t as sweet as the store bought cherries we know and love yet the juice is flavorful and yields some surprising health benefits.

Because of their dark color, cherries contain a large amount of anthocyanin. This compound helps reduce oxidative stress as it contains antioxidants. Ingesting antioxidants in your diet play beneficial roles in preventing cancer, heart disease and diabetes. Black cherries also contain quercetin which has gotten a lot of attention during COVID. Quercetin is part of the flavonoid family. It helps reduce inflammation, increases immunity and is a powerful antioxidant. Studies have shown great benefits in people with Rheumatoid Arthritis when they took quercetin. Health practitioners also use it for allergy relief because it suppresses histamine and acts as an immunity booster. It’s also abundant in broccoli, berries, apples and citrus fruits. It can be taken as a supplement as well. The juice can be your post workout answer to soreness too.

Black cherries can help you sleep better too! Yes, you read that right. Melatonin is a natural hormone found in our bodies that helps regulate our sleep. Cherries contain natural melatonin so cherries or their juice is a great way to boost your sleep hormone and catch those zzzz’s.

Tart cherry juice has the same benefits just not as sweet tasting. Either one is highly beneficial. I dilute cherry juice with water. Take 1/4 cup cherry juice and add as much water as you like to adjust to your own level of sweetness. You can also make cherry ice cubes. I buy the silicone ice cube trays and fill them with cherry juice then add the cube to water to sweeten and make colder or I just pop one in my mouth for an icy, healthy pop of sweet. Check out my Instagram post for a visual.

Holiday Gifts to Inspire

Giving a gift that will make the world a better place this holiday season will make your heart smile. Inspirational gifts are thoughtful, kind, cherished and can be sustainable. Most recently in 2020, the volume of scrap plastic exported by the U.S. amounted to 1.37 billion pounds. This is a drop since 2018 but wow it’s still a ginormous amount. Supporting our planet as your intention in your gift giving will spark change and joy. It can be a valuable resource for the receiver who may be exposed to a new idea through you. Here are some ideas to add to your gift giving list this year that you and your peeps can feel good about. You can also use these ideas when someone asks what you would like from them. Don’t be shy; shout it out from the rooftops why you are asking for an inspirational gift and inspire a chain reaction.

Wellness Gifts – Many are on a path to optimal wellness and would be happy to receive an inspired gift for that journey. A massage, facial or Reiki session gives someone the gift of wellness, self care and a time out from chores. A trial or full gym or yoga membership, depending on your budget, is the wellness gift that inspires change and gives all year long. A trial or full subscription to a prepared food delivery service is a great gift for a working person or a guided gift to eat better. Ask for a gift card to Misfits Market, an online food delivery service whose main goal is to eliminate food waste in the US by selling organic and local food at a fraction of the price because it may be “imperfect.” How about something fun like an hour with a pet communicator or psychic? Dance lessons at a local dance studio for a couple you know and love? Or for you?

Artistic Gifts with Little to Zero Waste – Gift an iTunes gift card for downloading music, movies or a new and exciting audiobook. A journal made with recycled paper or FSC certified paper which comes from properly managed forests which provide environmental, economic and social benefits. Journaling can be used to write down memories, daily affirmations or used as a gratitude vehicle to create more joy and manifest positivity. You can use that, so can so and so. A gift certificate for a local artist so you or they can buy a sculpture, painting or print. A gift card to the local movies or for a streaming service for at home entertainment.

For the Beauty Lover – There are so many clean beauty options offering sustainable packaging and healthier ingredients. My faves are John Masters Organics, Eco-Lips, Ilia, Coco Kind, Weleda, Colorganics, Goop, Well People, Dr. Hauschka and Mineral Fusion for hair, beauty and make-up options. Many are available at Whole Foods, local health food stores or online at Credo Beauty and The Detox Market.

For Food Lovers – A gift card to a local restaurant is a doubly good gift because the receiver will have a full tummy but you will also be helping a local restaurant and community where you or they live. How about a home cooked meal? You can say, “For your gift I’d like to make you a wonderful dinner or have you over for takeout and just spend time together!” Then shop local for the meal.

For Nature Lovers – Giving a plant that the receiver can plant in spring is giving back to nature in a way that feels special. You can buy it from the local nursery and deliver it in person with a hug. You can also plant a tree in someone’s honor. There are a few services recommended by the US Dept of Agriculture. If you love and recognize how important the Rainforest is then the Rainforest Trust is a thoughtful option. They received a nearly perfect score on CharityNavigator.org. Oceana.org did too and it’s perfect for an ocean and sea life lover. Check them out and other charities where your gift will be valued and used appropriately.

For the Fashion Lover – Ok, there are some exciting companies out there making awesome and beautiful sustainable shoes out of recycled materials. Shoes made from water bottles, wool, algae waste, sugar cane, hemp and recycled car seat leather are among the materials utilized and saved from the garbage pile. A few are using waterless dyeing techniques too. Some brands to check out are: Munjoi, Rothy’s, All Birds and Saola. Most sell men and womens shoes at a variety of price points and offer gift cards. Looking for beautiful totes, purses and backpacks? Check out mattansnat.com for vegan, cruelty free and recycled bags that are stylish, affordable and eco-friendly.

For Vegetarians/Vegans – Try Happycow.net to find vegan restaurants and stores near them. Most of the above options work too since many companies use plant based materials and ingredients. You can find more info on their sites. Check out PurpleCarrot.com for vegan food delivery. Or a digital magazine subscription to a vegan magazine like VegNews.com.

I hope these options will inspire beautiful and thoughtful gift giving for those that are special in your life. Happy Holidays!

Mushrooms for Our Health

The scientific study of mushrooms is mycology. If you are a mushroom enthusiast then you are a mycophile. My interest stems from the healthy benefits I get when eating or supplementing with them. I feel their magical little powers! In the previous article, I covered some mushroom basics. Here we will learn the benefits of specific mushrooms for our health and well-being. 

Chaga – Grown naturally in the northern hemisphere on trees instead of in the ground. It contains nutrients like potassium, zinc calcium, antioxidants and B vitamins. So in addition to nutritional benefits, it also aids in digestion, supports blood sugar levels and helps to balance the immune system. People use it for autoimmune disease and weight management. It’s been used for years in different cultures as a drink or tea. Nowadays it can be found in powder form as tea or to add to shakes and drinks.

Reishi – The Elixir of Life as it is commonly called in Eastern medicine and has been used for thousands of years as a tonic for many maladies. Because it modulates the immune system, Reishi can be used for allergies, colds and overall immune health as well as autoimmune disease.  Rich in vitamins and nutrients, researchers have also discovered it contains over 400 bio active compounds to benefit health. It also is used for hormonal balance and to support the adrenal system. It shows much promise for the cardiovascular system too and more studies are emerging. It is sometimes combined with other mushrooms for more impact. Wild Reishi is rare so it is cultivated. It has a slightly bitter taste so as a powder supplement it may be preferable to mix it with something else like juice or in a smoothie.

Cordyceps – The athlete’s mushroom. Properties include vitality, endurance and stamina. It improves availability of oxygen in the blood. It’s a clean source of energy for athletes, exercise enthusiasts or for people who need a little air in their tires…busy moms, working stiffs and people on the go. That may be everyone! But it also may be beneficial for sufferers of fatigue, the elderly or people with respiratory issues. Sometimes it’s blended with other mushrooms or you can buy it by itself and reap the rewards it has to offer…energy!

Lion’s Mane – The “pom pom” mushroom is receiving tons of attention because of its cognitive powers. Positive mood, focus and alertness are only some of its benefits. 

Lion’s Mane, affectionately called the “smart” mushroom because of its capacity toward brain function. Not only is Lion’s Mane a superfood but it’s a culinary treat beloved by chefs and people around the globe and can be found in supermarkets who carry a variety of mushrooms. But it is also found in supplemental form because it contains compounds which are nootropic or beneficial to the brain. Promising research is showing benefits such as regeneration of neurons, healing nerve damage, cognitive function and healing effects on brain injuries. Japanese research also had promising results on menopausal symptoms too. All this plus antioxidant, immune and nutritional benefits as well. Lots to roar about here.

Turkey Tail – This is one beautiful mushroom and looks like a turkey’s tail when its all puffed up. Along with its many colors, it has many health benefits too. TT is one of the most studied mushrooms and has been used for thousands of years in Asia for immune health. It’s packed with phenols and flavonoids which combat oxidative stress.  It also has been studied to show improvement with colitis in labs, contains compounds good for gut health and to prevent inflammation. You can also eat this one but its more of an Earthy flavor so people tend to supplement with it. It’s common to find it in teas, powders or pill form.

King Trumpet – Growing in popularity, you can find these in supermarkets to be added to soups and stews or to make veggie sammies because they have a meaty texture and a savory flavor. Studies show these babies have lots of nutritious benefits and also help lower cholesterol, aid in weight loss, show promise with breast and prostate cancer and help fight viruses. They also contain collagen which helps maintain the skins elasticity. Find them at the market or in supplemental form in powders and pill form.

There are dozens of mushrooms with crazy names and amazing benefits including ongoing psilocybin studies with hallucinogenic mushrooms to aid in depression, anxiety and trauma. It’s a continuum of what researchers began to discover in the 1960’s.

The world of mushrooms is accessible, promising and magical for all.

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Trending: Do Mushrooms Have Healing Abilities?

Do these little fungi possess powers we are only just discovering? Collectively they contain powerful, healthy nutrients which benefit our bodies and also this Earth. Yet each mushroom type or fungi has its own unique benefits. Chaga differs from Reishi and Turkey Tail differs from Cordyceps. Their reemergence is growing and is gaining momentum proving once again they are magical in ways we know and ways that are on the verge of discovery.

Eating mushrooms from the store or farmers market is one way to power up their magic.

Common forms are white cap, Shitake or Portabella; slightly more exotic are Reishi, Maitake and Chantarelle. Lightly chopped and sauteed in butter or olive oil with a pinch of salt is delish.

But what if you don’t like mushrooms or want to enjoy them as a super food for the health benefits? 

What to Look for in Your Mushroom Supplement

There are important components are found in mushrooms. Mycelium is an essential part of the mushroom that lives underground. Picture it like the tentacles of an octopus or squid. The fruiting body is the cap that we see above ground, the mycelium is under it doing all sorts of important jobs. These roots feed the mushroom but also act like communicators for the whole forest enhancing the ecosystem, ensuring its health. It develops enzymes and nutrients to defend the mushroom and its surrounding environments against environmental stressors, pathogens and other detrimental threats ensuring its ability to thrive. Therefore the mycelium is blessed with vitamins, minerals, prebiotics, polysaccharides and enzymes making the mushroom a superfood. Some mushroom companies provide full spectrum mushrooms that include the mycelium. 

Another important component is beta glucans which are polysaccharides that occur naturally in certain mushrooms. As a soluble fiber they allow carbs to digest more slowly, then you feel full longer. They contain antioxidants and help maintain healthy gut bacteria. They also act as immunomodulators and help a weak immune system or can help balance an overactive one.

Popular Functional Mushrooms

Some of the most popular and health beneficial are Reishi, Maitake, Turkey Tail, Cordyceps, Chaga and Lions Mane. Many of which are found in supplement form. Check out my other mushroom article for details about these superfood magical mushrooms and which ones to select based on your own health needs and issues; brain, skin, energy, mood, immune. Mushroom supplements come in powder or capsule form. Some are specific and others are a blend of mushrooms. It depends on what benefits you are looking for. 

Earth Benefits by Their Existence

And as far as Earth is concerned, wild mushrooms and their mycelium play an important role in the soil’s nutrients, water, carbon and communication amongst trees and other plants. They can even take carbon out of the atmosphere and store it in the soil and clean up oil spills. So let’s not pull out those mushrooms on our lawns or kill them with pesticides. Let them be because they are doing their magic. Check out Fantastic Fungi for more amazing info on that.

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5 Lifestyle Detox Strategies

Our health is everything. Achieving health is multi dimensional. I’ve learned this over the years through experience, education and experimentation. It shouldn’t be a 1,000 piece puzzle scattered on the table with no visible starting point leaving you feeling bewildered. That’s why I wanted to share this valuable information so we can open the puzzle box and slide them together with intention for optimal wellness. When you are well, you are happy and the puzzle pieces will fit together as they should.

Here are 5 strategies you can do now…

Optimize Your Liver – Your liver weighs about three pounds but it does a lot of heavy lifting. Its main job is to filter the blood from your digestive tract before it goes through the rest of your body. That means it’s filtering all you ingest. You can make its job easier by eating food that is more wholesome, more natural, preservative and chemical free. Garlic, greens, fruit and beets are good choices for clean eating. Drug and alcohol consumption have a negative effect of your liver and continued abuse can lead to fatty liver disease among other conditions, some irreversible. There are some great supplements on the market that support the liver with key ingredients such as asparagus, glutathione, alpha lipoid acid, garlic, NAC and milk thistle. Your local health food store is an excellent resource for help plus you are buying local – win/win. Find one here. A blood test from your healthcare professional will reveal how your liver is functioning.

A Healthy Yard – The chemicals we use in our outdoor space can have harmful effects on us and the planet. While we can’t control what companies use, we can protest chemicals and boycott their use with our wallets. What we can control is what we use in our own spaces. No one likes weeds but the toxic sprays that exist are literally overkill. A little dish washing soap in a spray bottle with water does the same thing. Also yanking them out the old fashioned way is good exercise. Most weed killers contain harmful chemicals that our pets ingest, as well as birds, insects and our little reptile friends. The worms and other bugs ingest the toxins and the birds eat the bugs and so on. It’s the cycle of life we need to protect. There are environmentally friendly products on the market now. Germany, Austria and Mexico have already banned glyphosate, an unfortunately popular weed killer used in farming and consumer products. Let’s think about the long term effects of these harmful chemicals on the planet and make better, healthier choices. Jama recently published a study that found lower cancer risk in people who ate a lot of organic food which are not sprayed with harmful toxins. Check out the article on EWG for additional info.

Healthy Digs – Health is comprehensive. Incorporating multiple strategies will create more wellness. Plant based cleaners for home are amazing and I have been using them for years. They clean, disinfect and smell good while doing it; fragranced with essential oils lavender, geranium and citrus. Plus the ingredients are safer for the planet, create better air quality within your home and are safe for pets and children. They kill 99.9% of bacteria, are free from phosphates, ammonia, DEA, dioxane, triclosan and chlorine. Think about all the chemicals that go down the drain when we clean and the residue they leave on floors and surfaces. What not use chemical free ones and breathe easier? I like Ecos, a family owned brand since 1967.

Mindfulness – Detox our brains from stress, negativity, anxiety, past trauma and future worries? Is it possible? Yes is the short answer. Problems won’t go away but how we deal with them can help us in our well being journey. A few minutes a day can create a more harmonious self, feelings of peace and increase happiness. According to studies on meditation, people who meditate for a few minutes a day feel happier and more peaceful. It’s emotional detox. If you’re convinced and need a starting point, there is a great Netflix series by Headspace that guides you through different meditations for achieving certain goals like awareness, anxiety and better sleep. Visit their website to learn more or get the app. Need more info before you delve in, visit the Mayo Clinic page on meditation. There are a variety of meditation techniques and it is a skill; practice yields optimal results and you will get better at it over time. Give it a try before you read on. Take 5 breaths now, in through the nose and out through the mouth, eyes closed, sitting.

C’mon let’s sweat – …Like the 1990 song says. Perspiration is a great body detox. When we sweat we expel toxins. You can do this a few ways. Exercise is one of the best ways because it has multiple benefits; cardio for your heart, weight bearing for body strength and bone density, agility, balance and endurance. Plus working out with others has social benefits which, according to blue zone studies, help achieve longevity. Add in some yoga and you get a side of mindfulness too. The other way to sweat is in a sauna. Infrared saunas use light to generate heat and raise the body’s core temperature. Many gyms and wellness spas have them or you buy a small one for your home. They even have infrared blankets now as a less expensive option.

These are a few wellness choices to get started. Enjoy the journey and start putting the puzzle pieces together for a beautiful result.

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Your One True Love – Your Heart

Valentines Day and Heart Month bring to mind chocolate, candies, champagne, romance, right ventricle, left atrium…huh? February is also Heart Month, a chance to reexamine how we treat our hearts and know how important they are.

There are multiple ways to help our heart health which add up to wholeness.


Try a Meatless Monday or a Vegan Weekend or Vegend which incorporate more fruits and veggies into your diet by taking away animal products. Avoid trans fats and hydrogenated oils which have a negative impact on our heart’s function. These are prominent in processed foods. Check labels for the most wholesome ingredients which are easy to pronounce and come from nature not a lab. Quick Fix – Eat oily fish like salmon or cod 2-3 times per week. Replace a handful of chips with nuts or berries.

Reduce Stress

Ha, easy to say – harder to do. While we cannot control other people’s behavior, we can control how we interact and react. Limit or cut your time with toxic people who don’t serve your greater good. Also, make peace with saying no to things you don’t want to do and overcommitting your schedule which will free up time to enjoy the things you like. Quick Fix – Try a deep breathing technique when you feel overwhelmed. Take 5-10 deep breaths while you count to 5 on the inhale and exhale to slow your breathing down. This does wonders for stress which puts strain on your heart.


We know it by now that moving on a daily basis is good. Recent research says that moderate exercise for 10-20 minutes twice per day is just as good as a 30+ minute daily workout. As long as you are raising your heart rate, it works. Try to do something you enjoy like walking, biking, yoga, swimming or dancing to your fave tune. Then it doesn’t feel like a chore. Quick Fix – Do one minute of each of any of these for ten mins: skip, dance, march in place, lunge in place, squat in place, arm circles, sit ups, twist in place, fake hula hoop, jumping jacks or mountain climbers.

Love and Social Circle

Having a sense of community makes you live longer and feel more fulfilled.

Own a pet. Studies show pets reduce blood pressure and cat owners had a 30% reduction in heart attacks according to a Minnesota study.

Live with purpose. Having something to look forward to or helping another person is extremely rewarding. Plan a post COVID trip to see a friend or visit another place. Volunteer or donate money to help a stranger or a homeless pet. Repaint a room in your house a fresh, vibrant or relaxing color. What did you love as a child? Do that! Quick Fix – Forgive. Forgiveness results in empathy and compassion which reduces anger and puts us on path to heart health.

Rock Star Supplements

Most diets are deficient in some type of nutrient. Plus mass production farming reduces soil nutrients so adding a few vitamins is beneficial. What’s good for the heart? Fish oils are proven winners for coronary benefits reducing stroke and lowering triglycerides. L-carnitine transports fats into the mitochondria for energy production and heart function. Magnesium helps cardiovascular function. Low magnesium is related to hardening of arteries and high blood pressure. CoQ10 is in every cell of our body and as we age we make less. Statins reduce CoQ10 as well. Garlic is delicious but has medicinal benefits too. Studies show promising results in treating high blood pressure and heart disease. Quick Fix – Drink green tea which is packed with antioxidants and theanine which helps promote calm.


Since it’s almost Valentines Day, I need to mention this little gem loaded with antioxidants and heart healthy flavanols which increase circulation. Eating a small amount of dark chocolate per day has cardiovascular benefits so enjoy!

Check with your healthcare professional about diet, exercise and supplements.

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