How to Create Healthy Easter Baskets for the Whole Family

Did you realize that there are so many toxic chemicals, artificial colors, sugar, and artificial dyes are in conventional Easter basket treats and toys? It all seemed harmless to me until I started learning about how artificial colors affect the brain and how artificial fragrances contribute to toxic overload which be the root cause of many different health challenges. All the synthetic junk truly does add up!

The good news is that now there are natural alternatives and there’s more to Easter than just candy! Follow along as I have found some fun and natural items to fill the baskets for your whole family!

Natural Egg Dying Kit 

What’s an Easter basket without colored eggs? Now you can buy this all natural egg dye that is Vegan, GMO & Gluten-Free.


So your kids will revolt if there’s NO candy in their basket, but there are healthier alternatives! They won’t even know the yucky stuff is gone, from old fashioned jelly beans to chocolate bunnies.


Options galore from bath bombs and nail polish to jewelry and perfume, your girls of all ages will love these fun Easter gifts!


Fun little toys for the young kids of the house. They will have so much fun playing with the toys, they won’t even miss all the candy!


This toxin free rub soothes muscles and great for the athlete in your family.






And we can’t forget about the adults! These are even better than Easter baskets!

** This post contains affiliate links. If you make a purchase, I make a small commission at no additional cost to you. Thank you!

Little Known Factor Behind Your Exhaustion, Upset Stomach, Rashes

Is your general health deteriorating for no real reason?

Have you blamed it on stress and bad luck?

Well, fortunately, you might have just found an explanation after all.

Your exhaustion, stress and gastrointestinal issues may be easily blamed on an issue more common than people think.   While there can be a variety of root causes and I recommend working with a functional medicine doctor, integrative medical doctor, or naturopath, you can also learn more to empower yourself about what could be going on with you that you aren't hearing about from your conventional doctor.


Candida albicans

Candida albicans are tiny yeast organisms that exist in high numbers throughout your body, though generally don’t cause you any harm. In fact, Candida yeast actually assists with digestions and nutrient absorption. When there is an overgrowth of this type of yeast, however, then you can begin to experience less-than-ideal symptoms.


Unbalancing the Scale

Candida yeast thrives in unbalanced environments. Similarly, when your brain notices that your body is out of whack, it acts accordingly. Yeast overgrowth can affect the entire neurological system with its imbalances, which leaves you with severe mood disorders such as dramatic mood swings, anxiety and even depression.


You May Feel Extra Sleepy

One of the most sufferable symptoms of Candida overgrowth is the constant fatigue that people feel. This fatigue is not simply cured by getting an extra few hours of sleep or taking an extra rest. Instead, it can last longer than six months and will eventually prevent you from completely regular daily tasks with a cloud of chronic exhaustion, joint pain and overall blood fogginess.

More Than an Upset Stomach

Yeast and other bacteria is found in your gut at all times, since they are partly responsible for nutrient absorption and digestion. However, an overgrowth of Candida affects the efficiency of the digestive system. In large numbers, Candida breaks down the walls of the digestive tract, allowing toxins such as acetaldehyde (a known carcinogen) to enter the bloodstream. Similarly, an overgrowth of Candida can increase the chances of leaky gut syndrome, which also allows toxins and partially digestive food particles into the bloodstream.


A Toxic Bod

As a result of leaky gut syndrome, Candida yeast has an effect on the liver. When too many toxins are released into the bloodstream via broken down intestinal walls, the liver must work overtime to cleanse these toxins. As a result, an overloaded liver cannot do the same high-quality job that a regular-working liver can, which results in a high number of toxins floating throughout your body.


The Entire Body

The culmination of stress, gastrointestinal issues and an overburdened liver triggers a negative response in the immune system. This negative response is reflected as chronic inflammation of the entire body, including weight gain, skin rashes, brain fog and eventually, autoimmune disease. These symptoms are severe enough to cause pain, prevent the efficiency of regular daily tasks and cause harm to your body in the long run.


But How Did I Get These Yeast Overgrowths?

There are a few lifestyle factors that affect the growth of Candida yeast. The first cause is a poor diet; diets that are high in sugar, acid, fermented foods and alcohol encourage yeast growth. Yeast thrives in high-sugar and acidic environments.

The overuse or misuse of antibiotics is another cause of the overgrowth of yeast. Some antibiotics, or simply the overuse of antibiotics, clear away “good” yeast and allows Candida yeast to prevail. It is crucial to use antibiotics as directed and perhaps try a more natural remedy for infections in the future to reduce the use of antibiotics.

In addition to antibiotics, oral contraceptives or birth control pills also have an effect on the growth of yeast. Birth control pills allow for an estrogen dominance throughout the body (which simply means that there is more estrogen than progesterone present in the body), which stimulates Candida growth in other places besides the gut.

Lastly, Candida growth is encouraged by stress. If your body’s mental health is out of balance and your body is under great stress, then this could result in a Candida yeast overgrowth. Unfortunately, the imbalance or disturbance in the gut and the rest of your body can affect your brain’s proper capacity, therefore leaving your body in a constant cycle of stress and yeast growth.

How Can I Prevent Overgrowth?

Though the overgrowth of Candida yeast running rampant in your body may seem severely inconvenient, there are several ways to reduce the risk of developing an overgrowth. Consuming probiotics in the form of food or in supplements may help to increase the number of “good bacteria” and discourage more growth of this “bad” bacteria.

The most important way to decrease the amount of Candida in your body is simply to clean up your diet. Improving your diet means ridding your meals of acidic foods and beverages, consuming lots of green vegetables, consuming less starch and sugar and drinking plenty of water. Eliminating or reducing alcohol consumption is also largely beneficial to your gut health.


Essential oils can also be a very helpful resource:

1.      Skin imperfections, blemishes, dry or flaky skin – in a 10ml rollerball combine fractionated coconut oil with essential oils of geranium, melaleuca, frankincense, lavender, and douglas fir.  I like 15-20 drops total. You can always add a little more if you need something stronger but it’s best to start with a diluted blend.  Apply to rash 4x per day.  As rash stops itching and begins to heal, be sure to continue applying frankincense and helichrysum to expedite this process.  (Other oils that can be used are Thyme, Patchouli, and White Fir)

2.     Internal Relief Blend for unwanted bacteria or pathogens – in a veggie cap combine 1 drop cinnamon and 2 drops clove.  Ingest up to 3 times per day with food.  An alternative option is 2 drops of oregano and 1 drop cassia.  Take up to 3 times a day with food for a maximum of two weeks (oregano is strong!). 

3.     If you’d like a more advanced protocol, send me a message at

** INTERNAL USE IMPORTANT NOTE:  Not all essential oils should be ingested. You need to check the label to confirm that a specific oil is safe for internal use.  Lower quality brands will always indicate that oils should not be ingested.  Oils are therapeutic – I suggest avoiding low quality essential oils because your health is too important to use impure substances. I only recommend doTerra essential oils. You can obtain them here:



Is This The Cause Of All Your Health Problems?

5 Signs You’re Suffering From Candida Overgrowth - And What You Can Do About It

10 Signs You Have Candida Overgrowth & What To Do About It

Candida & Oral Contraceptives

Making Meal Planning SIMPLER and Easier

You want to eat healthier, but you’re super-busy.

You eat out several times a week because that’s what you have to do. That’s what works for you and your family (when it comes to time and convenience).

But you probably realize it’s not working great when it comes to your health and fitness goals.

You want better health. You want to eat better. You don’t want the extra calories, fast food and junk food as much anymore. And you DO want to save time and money.

I get it!  We have a busy family too so I completely understand.

As a health coach and working mom, I am here to help you and happy to share my best tips.

I have a simple strategy that I’m more than happy to share with you. It will help you to plan and prepare healthy meals for the week.

Now, you don’t need to completely abandon your regular meals out. You can use my strategy to help you eat out just one or two fewer times per week. It’s up to you.

As with any lifestyle change, start gradually so you can build consistency. The key here is to make it easy, doable and rewarding enough to do again and again.

Let me walk you through my simple meal prep system, and how this can work for you.



I prefer to do this on the weekend. Honestly I think the FASTEST and EASIEST way to do this is to use Real Plans (  You simply set up your account with your preferred eating plan (like Paleo, Gluten Free, Vegetarian, Keto or others).  You can also put in foods you want to avoid if you have preferences or allergies.  It pulls recipes FOR YOU from around the web (and GOOD sites too, not random ones) and builds your grocery list. Easy peasy!!!!  You’ve gotta try it.

If you prefer to go old school and meal plan from your recipe collection, it’s mostly a matter of blocking out time to do it.   Choose your recipes and create your shopping list.  The magic is in planning ahead so you’re ready when you are rushed.  You can batch cook ahead of time so all you need to do during the week is throw something in the oven or heat something up!  I like to have at least one crock pot meal each week because they’re so easy, and dinner is ready and waiting when you get home.

Pro Tip: If you’re not sure you have enough of an ingredient already, consider buying a “backup” one just in case. I’ve had times where the tomato sauce I planned to use was a bit short of what I actually needed. Having to run out in the middle of meal prep can be very frustrating.

Another thing to consider is doubling the recipe(s), so you can prep and cook once, but have twice the meal at the end. The extras can be taken for lunch, or frozen to pull out the night before a busy day, so you just need to heat it up when you’re ready.

Pro Tip: If you’re doubling a recipe, don’t forget to double the amount you buy from the grocery store.

Once you have your handy-dandy grocery list ready, head to the store. If that store has an app for coupons, download it before you go to save some cash.  Check out the circular on your way in too in search for deals and specials. If you don’t have enough food storage containers for your meals, now’s the time to pick up some of those too.  I just strongly advise against plastic!  When it gets heated (dishwasher, microwave) or frozen (freezer) it leaches toxins. They also get stained and scratched easily. Instead I recommend glass or stainless steel.  Here are some ideas:  or or  You can also visit – I used to work there and can vouch for them!  Any product they offer has been curated for specific reasons and tested by staff first.  If you are turned off by prices just remember you can slowly over time replace your plastic with a healthier option to build your collection.

Pro Tip: If you’re not a fan of washing and chopping produce, then consider buying them already pre-washed and pre-chopped, or even frozen. You can make your meal prep even easier if you don’t mind spending a couple of extra dollars.

Pro Tip: If you feel like your pantry needs a makeover but the task seems overwhelming, just grab my Pantry Makeover Guide here to make it all much simpler:



Since you’ve already chosen your recipes and have your groceries, let’s get started on prepping some of the ingredients.

I like to book off 2-3 hours one afternoon for this. Get your recipes ready, clear off your counter, and play some music (if you feel like shakin’ it while you work LOL).

At this point, depending on time, I’ll either prep the ingredients, or pre-cook the entire recipe. Sometimes just washing and chopping produce and putting it in containers is a huge time-saver for weeknights. Or, you can go through and make a whole meal, and divide it up into portions and refrigerate or freeze. It’s really up to you, because the more you do now, the less you’ll have to do when you’re hungry.


There is one meal that is easiest to plan and prepare in advance. It’s one that’s also often the most difficult to eat at home if you’re busy.

That’s breakfast.

Planning some overnight oatmeal is a great start to any day. Simply place ½ cup rolled oats, ½ cup your choice of milk, 1 tbsp chia or flax seeds into a container (or make 5 for the whole week). Then place the lid on, shake them up and put them in your fridge. In the morning you can quickly heat them up or even eat them cold (the oats will have absorbed the milk). Top with berries, chopped fruit, nuts or seeds and enjoy.  You can also bake egg cups (eggs, cheese, veggies, meat) in silicone muffin tins that easily pop out and reheat in the morning.

With a little planning, you’ll be able to eat healthier while you save money and calories.

This may take some getting used to, so if I can be of help, please reach out and let me know.



How Hormones Affect your Weight & Energy

Are willpower and self-control the real solution to low energy and high weight?

Maybe not.

It might actually be your (powerful) hormones.

And we’re not just talking about sex hormones here; we’re talking about the hormones that directly affect your blood sugar, metabolism, and appetite. Things that actually control your energy and weight.

Let’s go over a few of the critical links between your hormones, and how they affect your energy and weight. The links may be stronger than you think.



Having healthy, happy hormones is all around the “health waves” these days. 

And for good reason! Your hormones are part of the master control system of your entire body.

Hormones are compounds made by one part of the body that are used to communicate with another part. For example, insulin is made in the pancreas. When your blood sugar gets too high, insulin is released into the bloodstream. Then, it goes to your muscles and other cells to tell them to absorb that sugar out of the blood (and if there is still too much blood sugar, it signals to store it as fat).

Your hormones control not only your blood sugar, but also your metabolism and appetite (plus a host of other things). And you probably know that having healthy blood sugar, metabolism and appetite is a foundation for your optimal energy and weight.

So, how can your hormones get out of whack to zap your energy and pile up the pounds?



In optimal health, your hormones would work great, and you’d have ample energy and be a good healthy weight.

But often there are problems with this whole setup. One common issue is that there may be too much or too little hormone released to have the desired effect. This is known as hypo- or hyper- “hormone” (i.e. hypo- or hyperthyroidism).

Another common issue is that, even if the right amount of hormone is released, the cells they communicate with can start ignoring them. This is known as hormone “resistance” (i.e. insulin resistance).

As you can imagine, if your hormones have such critical jobs, including controlling blood sugar, metabolism and appetite, they can definitely cause issues with your energy and weight.



Your metabolism is key for controlling your energy. Metabolism itself is basically how much energy (calories) you burn. One of the main players of this guessed it! Your thyroid hormones.

Your thyroid releases hormones that affect the metabolism of all the cells in your body. If it’s too low and your metabolism goes down (hypothyroid), you may feel cold, hungry and tired. If it’s too high and your metabolism is too fast (hyperthyroid), you may feel hot, jittery and lose weight.

What you actually want is an ideal metabolism, ideal energy use, ideal temperature, and an ideal weight. Your thyroid hormones are the master controller here.



Your weight may be controlled by hormones more than you think! Insulin controls your blood sugar, and whether that sugar is going to be stored as fat or not. And when your blood sugar is too low, you may start craving sugar and carbs.

You also have hormones that control your appetite! How hungry and how full you feel are controlled by the hormones ghrelin & leptin. When those get out of whack, you may find yourself wanting to eat because your body thinks you’re hungry and not satisfied...even if that’s not true.

And craving food (especially sugary ones) and not feeling full are going to be huge drives for you to eat more. Even if your body doesn’t truly need it, the hormonal signals tell you that you do.

And don’t forget that stress hormone cortisol. When it’s too high for too long, it tells your body to store fat. And not just any fat - belly fat!



Your body is very complex and uses hormones to control a huge number of functions. They control your blood sugar, metabolism, and appetite, amongst others. And these directly affect how much energy you feel, how much you weigh, and even where your body fat is stored.

Here are a few “hormone stabilizing” tips that might help you with your energy and weight:

●       Get regular exercise to use up excess blood sugar before your insulin has your body store it as fat

●       Try stress-relieving activities like deep breathing, meditation or even coloring to reduce your (belly-fat inducing) cortisol

●       Support your thyroid with iodine-containing sea vegetables, fish, legumes, or even an egg

●       Balance your blood sugar with extra fiber from raspberries, avocados, or flax seeds

●       Reduce blood sugar spikes by replacing your juice or soda with fruit-infused water

●       If you need some support with your energy levels and/or weight, contact me (your health coach) for a strategy session to see how I can help you.



How to Eat Healthy While Traveling

Traveling soon? Perhaps a long-awaited vacation? Business trip? Something completely different?

No matter where you’re going, you’re probably going to appreciate some quick and easy healthy food ideas. These can help you stay on track and help you bring, and find real food. While these tips can all be used at home too, this is extra-important when you’re traveling. Traveling can throw your regular healthy habits off when you’re skipping time zones or even just being in a different place.

As a health coach, I have really seen the value for clients who skip junky convenience foods. You will feel so much better both physically and emotionally  (no guilt!).  Let me give you some great strategies that can help you do this while you’re “on the road.”

Pro Tip: When booking your hotel room, ask if you can have one with a mini-fridge. This will help you store some of your healthy snacks and groceries while you’re there.


Well, this is important because not only will it keep you from becoming a “hangry junk-seeker,” but it can also hold you off until you’re able to stop at a proper grocery store for say...actual real food!

Here are a bunch of my favorite on-the-go snacks to have on hand in your bag and/or cooler:

●       If you’re going to have a cooler, or eat them within a couple of hours, try fresh fruit or boiled eggs (don’t forget the ice packs).

●       Unsalted nuts and seeds (I love walnuts and pumpkin seeds myself).

●       Dried or freeze-dried fruit.  Or durable fruit like an apple.

●       Kind Bars or Organic Bars of your choice.  I love using this protein powder mix ( to make the bars on the back of the package. YUM YUM YUM and we are really picky!  

●       Sliced veggies (carrots, celery, cucumber, broccoli, etc.) with a dip (hummus, guacamole, salad dressing, etc.). You can even buy single-serving packs at Costco and other stores.  I also love the individual packs of guacamole.

●       Good quality granola cereal (The brand Purely Elizabeth is one good option)

●       Savory snacks like roasted chickpeas.

●       Beef or turkey jerky - look for grass fed or pasture raised.  Trader Joe's has an awesome beef jerky called Chomps. 

●       High-quality protein powder to make your own smoothies (I like Sun Warrior or Organifi or Ancient Nutrition by Dr. Josh Axe).  Be sure to also pack a mini blender, like a Magic Bullet, if needed.

●       And don’t forget your drinks. Bring some water with you. Or if you’re flying, choose water in the airport and on the plane.  I love doing electrolyte water to replace essential minerals - I feel SO much better and it's a healthy option over gatorade.



Of course, you can always Google your destination and search for grocery stores or healthy restaurants. But there are a couple of websites and apps that may be helpful for you.

●       FindMeGlutenFree - A website that searches for gluten-free restaurants around the US.

●       HealthyOut - An app that helps you find restaurants that cater to your dietary preferences, be they gluten-free, lactose-free, low-calorie, low-carb, etc.

●       Food Tripping - Designed for road trips, this app helps you find alternatives to fast food.



Travelling often comes with unnecessary junk food that can derail your healthy lifestyle.  I don't want you to be stressed out over food but I also don't want you to feel gross because you've gone totally off track either.  Planning ahead and being prepared can be simple, and help keep your health goals on track even when you’re out and about!



Hair Loss & Thinning Hair - Natural Solutions that WORK!

It is so common for women to have hair issues, from losing hair to thinning hair or hair that simply isn't as healthy as they want it to be. We waste hundreds of dollars trying different "miracle" shampoos and sprays and masques.  The problem is this..... if we don't address the root cause of the problem, it's never going to resolve.

Hair health issues can be caused by zinc or iron deficiencies, thyroid issues, hormone imbalances, or stress.  Shampoo isn't going to remedy that.  You also need to listen to your body when it's trying to tell you something.... address the problem now to avoid worse problems later.

This is why I personally love and recommend the Lifelong Vitality Pack from doTerra (  It has the correct versions and amounts of vitamins, minerals, omegas, and herbs which provide antioxidants, fight inflammation, and nourish cells for health throughout the body.  It also has BIOTIN for hair health.

I love pairing this with rosemary and spikenard essential oils to stimulate hair growth at the scalp and to FIGHT GRAYING.  How cool is that?

You can find a hair thickening recipe here for topical use which will also help while the hair growing inside your scalp is growing from a more nourished place.

Think about a flower..... if the soil it is growing in has no nutrients, how healthy can the flower possibly be? It's the same with your hair and your body.

The Lifelong Vitality Pack ( comes with a 30-day money back guarantee so there's literally no risk trying out.  I recommend using it for 3 months to start seeing real differences in your body, energy, quality of sleep, and more.  Try it for 3 months and provide an honest testimonial and your 4th month is on me!  Reach me at to participate!

Here's a bit more about essential oils to fight graying hair:

I hope this helps!!  Be sure to let me know when you place your order so you can take advantage of the free coaching that comes with your doTerra purchase.

"Yellow Dust" Season & Natural Solutions for Itchy Eyes, Runny Nose

You know that time of year – the yellow dust settles on your car, your porch, your clothes, the pets…. It’s everywhere and it’s making you sneeze and itch. You can’t sleep well and you are congested.  It’s important to know that drugs aren’t your only option and even though Mother Nature is the one causing your issues, she also provides solutions!  Here are my BEST ideas for you!

1.     Essential Oils

Combine doTerra Lavender + Lemon + Peppermint essential oils (get them here: .  Add about 5 drops to a diffuser and breathe them in.  Also add about 20 drops to fractionated carrier oil ( in a glass rollerball ( then apply to temples, under nose, back of neck, and chest.  (Important note – do not use citrus oils like lemon topically in the sun.  If you will be in the sun apply under clothes or only use it when you’ll be out of the sun)

2.     Natural Supplements

Stinging nettle tincture, quercetin, spirulina

3.     Raw local honey – small amount daily to get your immune system accustomed to local environment

4.     Support your Immune System – these reactions to seasonal threats are related to your immune system.   More info about this here:

5. Clean your nose internally with a Neti Pot ( shower more often to clean off the yellow dust.  Your pets may need a bath more frequently too!

I’m so passionate about sharing information about natural solutions because your doctor likely is not sharing this with you and DESERVE to know what ALL of your options are!  Why not try a natural, drugless, side-effect-free option that works WITH your body not against it or by tricking it?  You’ll be thrilled that you did!