Less Stress Essential Oil Blend

Aromatherapy has been used to promote well-being and relaxation for centuries. With essential oils, they’re not only enjoyable as a scent, but healthful, too! I love essential oils and I am always pouring and mixing them see what I can come up with.

This diffuser blend contains stress away, which is from Young Living, and is one of my favorite blend. This heavily lime scented oil blend smells great and always puts me in a great mood.

I added some eucalyptus, too, as it helps to clear and focus my busy mind.

Less StresshomeLime

  • 5 drops Stress Away
  • 3 Drops Eucalyptus

Add to an essential oil diffuser with water and enjoy!

What are your favorite oils to use in the diffuser?

Go here to see my five favorite oil blends! What oils do you use to feel well? Here’s my wellness tips book for more on how to stay well:

Disclaimer: I use Young Living Essential Oils and based on my research, I believe these are the best, safest, and most pure oils on the market. PLEASE do your own research and determine which oils are best for you and your family.

Lemon Berry Protein Shake

The first time I made this shake, my hubby told me it tasted like “yummy ice cream.” I loved it, too, and it’s been a favorite ever since. Plus protein shakes are easy and quick to throw together. I like to have them several times a week.

High in protein, low in fat and delicious=) I love that you can mix so many flavors together for shakes. And you’re going to love this lemon berry shake as much as we do.

Lemon Berry Protein ShakeIMG_20180401_092254.jpg

  • 1 cup frozen berries
  • 1 cup water
  • 1/2 cup OJ
  • 1 tablespoon chia seeds
  • 2 tablespoons Greek yogurt
  • 1 lemon, juiced
  • 1 scoop vanilla protein powder

Just blend together and serve. Mmm, so good. How often are you enjoying protein shakes?

Like this recipe? Check out my other books=)

Want a paperback copy? Reply in the comments and I’ll send you one.


My Favorite Natural Products

It’s no surprise that I love natural products. I’m all about gluten-free and soy-free (and mostly fruits and vegetables) to fill my body with, but what about the stuff that goes on the outside?

Yup, that’s important to me, too. After years of looking, trying and testing, I have really fallen in love with some great products, and I cannot wait to share my finds with you!

I have been using this lotion forever. It’s paraben-free and unscented, making it great for my skin. The lotion is thick and moisture-filled, and this container lasts me several months, even with daily use.

I love snacks as much as kids love candy! I always like to have snacks on hand and well they are usually fruit or fruit/nut bars, I love salt and like crunchy things, too. These gluten-free pretzels from Snyders are delicious and come in many flavors, too.

I’d be hard pressed to find a snack I didn’t eat more than Larabars. These fruit and nut bars are just that, fruit and nuts. The bars have so many different flavors and less than 10 ingredients including dates, cashews, spices like cinnamon, natural juice like lemon, and/or others. Do you love Larabars, too?

As a Wisconsin girl, I pride myself on knowing a good cheese snack when I taste one, and this snack, it a delicious cheese snack. The cheese taste is very sharp and the crunchy base is gluten-free and so crunchy. Yum!

I LOVE that this body wash smells amazing and is so good for your skin. It’s paraben, triclosan, phthalate and edta free. It leaves your skin feel moisturized and smelling fresh and clean.

These products have become some of my favorite! Do you love and use them, too?


5 Reasons You Should Be Eating More Green Peas

Peas are one of my favorite vegetables, and I love to eat them all the time. Frozen peas are my favorite and next are snap peas. I don’t like peas in a can though. Nope. pexels-photo-768092

Did you know that peas are full of protein and lots of other good stuff, too? Here’s all the great stuff about peas.

Healthy Bones

Peas are full of Vitamin K and a cup of peas is 50% of your daily K intake. This vitamin is vital for healthy and strong bones making peas a great choice.

High in Protein

Eating protein increases hormones in the body that reduce your appetite. One cup of peas contains 8 grams of protein. Peas are a great meat-free protein source.

Regulates Blood Sugar

Fiber and protein are good at controlling blood sugar because of they way the are absorbed. This helps keep your blood sugar regulated, even after eating them.

Improves Your Eyespexels-photo

Peas contain lutein and vitamin A, both which protect your eyes. Vitamin A protects the surface of your eyes and lutein has antioxidant properties that defends against cataracts.

Boosts Your Energy

If you want more energy, you need more Iron, and peas are full of it. If you have low Iron you will feel extra tired and unable to focus. Eating peas will clear brain fog and give you a natural boost.

There are so many things you can do with peas, from a simple side dish to an addition in so many meals. Yum, peas!

Like this recipe? Check out my other books=)

Want a paperback copy? Reply in the comments and I’ll send you one.

Eggs and Sweet Potato Hash

If you’ve been following me for a while, you know that I don’t love to eat breakfast. But you also know, that I am eating breakfast these days, for the health of it. And this, THIS, has become a weekly favorite.

Grated sweet potatoes, a couple of spices, and eggs is all you need for this super easy, delicious and healthy breakfast.  It’s so good!

Eggs and Sweet Potato Hash

  • 2 tablespoon avocado oilIMG_20180223_082207
  • 2 large or 3 small sweet potatoes, peeled and julienned/shredded
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 teaspoon Italian seasoning
  • 1/2 teaspoon chili powder
  • 3 or 4 eggs
  • green onions (optional)

In a cast iron (or not, I just love cast iron) skillet, heat on medium and add the avocado oil. In a food processor or with a cheese grater, turn the sweet potatoes into hash browns. Add the potatoes to the hot oil in one layer. Next, add the spices. Do NOT stir! Let heat about 5 minutes, without touching the potatoes (except to lift slightly with a spatula to test for doneness.)

Flip the potatoes and brown the other side, about 5 minutes. Then stir them and finally, create circular spaces for your eggs. Crack the eggs into the “holes” and let cook. I like runny eggs with this recipe, but you could do scrambled if you prefer. Cook until the eggs are done and serve.

This meal takes a little prep work but it is so delicious and it warms up well, too. Yum!

Like this recipe? Check out my other books=)

Want a paperback copy? Reply in the comments and I’ll send you one.

Berry Pear Bread

Being gluten-free, I am always working with different flours. Lately, it’s rice flour that I’ve been experimenting with, and I really like it. I’ve used it for two breads, this and a Cinnamon Swirl Banana Bread, and both are really delicious.

And this recipe is so easy! Just mix the ingredients together and bake. Rice flour, mashed pears, and berries make a berry sweet bread.

Berry Pear Breadpear berry bread (1)

  • 2 eggs, whisked
  • 1 1/2 tablespoons avocado oil
  • 2 ripe pears, smashed
  • 1 cup blueberries
  • 1 cup strawberries, diced
  • 1/4 cup honey
  • 1 1/2 cups rice flour
  • 1/2 teaspoon baking soda
  • pinch of salt


In a large bowl, smash the pears. (The riper they are, the better for smashing.) Then add in the eggs and mix. Stir in the remaining ingredients and add to a greased (almond oil) bread pan.

Bake at 350 degrees for about 55 minutes or until you can stick a skewer in and it comes out clean.

Try this recipe and let me know what you think of it!

Like this recipe? Check out my other books=)

Want a paperback copy? Reply in the comments and I’ll send you one.

Scripture Sunday: Just Cry By Mandisa

If you love Christian music like I do, chances are you have heard and like Mandisa’s music. I love this song. It really spoke to me and I just had to share it with you!

The thing is, God is always there for us. He is there when we are sad, happy, torn apart, and even as we sleep. Not only will he take on everything we ask of him (and more) but he wants us to cast our cares on him:

“Casting all your care upon him; for he careth for you.”  Peter 5:7cast

This means that instead of holding onto fear, sadness, anxiety or worry, we can hand it all over to God. Instead of having these bad feelings and thoughts, we can enjoy the day, choose peace, live in joy and be thankful for and live with His promises.

But the thing is, life can be tough. It can get you down. People will hurt you. Situations will upset you. And it’s hard not to let these things get to you, or not to beat yourself up about them. And this is why I love this song.

Just Cry by Mandisa is such a great reminder that it is OK to cry. It’s OK not to always fake it until you make it. You don’t always have to be strong and brave and act as if you’re OK.

Sometimes, you NEED to have a good cry. Crying is OK! It’s a release and it can be therapeutic. God won’t judge you, shame you, or think less of you if you let go and cry.

‘Why you gotta act so strong
Go ahead and take off your brave face
Why you tellin’ me that nothing’s wrong
It’s obvious you’re not in a good place
Who’s tellin’ you to keep it all inside
And never let those feelings
Get past the corner of your eye’

This song is a reminder that you don’t have to be perfect and you don’t have to hold onto your emotions. We can trust in Him and feel better when we hand our stuff over to Him, but sometimes we just need to cry. And He understands that, He is there with us, and He is glad to let us express our emotions.

The most important thing is DON’T STAY in that sadness. Yes, let it out. Cry it out.

But then, let go and let GOD!

Do you love this song, too? What are your favorite Mandisa songs? What about other Christian songs?

Happy Sunday friends XOXO


Grounding for Natural Health

We all want to feel our best but the problem is, sometimes we don’t. So, this is what we need to do. We need to strive for better health, the natural way. We need more water, more vegetables, more moving, and we need to be grounded.

People say that as a thing, like we need to be “more level-headed,” we need to be “more grounded,” we need to be “more down to earth.” But the truth of it is, we do. We need to be on the earth, touching it, and we need to do it more often.

What is Grounding?

Grounding is also known as earthing. While some people report amazing results, naysayers say it’s all hype.

Grounding or earthing is done by putting your body in direct contact with the earth. 12038364_10101343168417213_5834611296947991961_n.jpgThis could be as little as walking barefoot to burying your feet in the sand.

Scientifically, the earth has a mildly negative charge. Over time and due to modern lifestyles, our bodies build up a positive charge. Having direct contact with the earth can help even out the charge, helping your body to return to a neutral state.

Many people don’t have this type of contact with the earth anymore and some experts speculate that this is part of the problems we face with constant health issues on the rise.

Why is Grounding Great?

Studies have shown that grounding is especially good for you and can have a very beneficial effect on your bod.

  • reduce inflammation and chronic pain
  • improve sleep, including reducing jet lag and snoring
  • lowering stress and increasing calmness

Well studies are small and poorly conducted, there are people that swear by grounding. Others say they feel little to no difference, however, tests prove drops in cortisol (stress levels) within the body. Also, inflammation has been shown to be radically lowered in people that participate in grounding. This is huge for people with chronic inflammation issues such as psoriasis or other autoimmune conditions like asthma and allergies.

How do I do Grounding?

  • go barefoot outsideIMG_20180322_154305
  • sit, stand or walk with your butt or feet in the sand, soil, grass or on the ground

Seasonally, people cannot get outside. Going barefoot may not work with conditions like snow or pavement so hot it burns your skin. So, what to do?

There are different grounding products you can buy such as chairs, bed pads, floor or chair mats, body bands, or patches. These will ground you, no matter how high off the ground you actually are.

Grounding Pad

Grounding Bracelet

The important thing is to be outside, in nature, barefoot or sitting on the actual ground, as often as you can. And to track how grounding makes you feel.

Try to be barefoot or sitting in the grass/sand for 30 minutes when you are doing it for grounding purposes. And pay attention to how you feel. Do you have less pain? Are you feeling less stressed? These are all great signs that you are getting grounded and that it’s working, too.

Grounding is easy enough to do, just get barefoot or go sit outside! Even if grounding doesn’t “work” for you, being outside lowers stress, gives you your Vitamin D and reenergizes your body. In short, to feel better, go outside=)

And for more tips and tricks, here’s my wellness tips book for more on how to stay well: