Yummy Creamy DIY Moisturizer and Edible Scrub


Are you tired of reading labels with ingredient names that you cannot pronounce, need a dictionary to understand or the internet to decipher the level of toxicity? If so and if you are concerned about applying non-toxic ingredients to your skin, the largest organ of your body then worry no more and instead have fun and make your own body lotion and scrub with ingredients found in your kitchen. It is fun and easy and then you will know exactly what the ingredients are- simple back to the basics. And they make great gifts too!

DIY Cream

1/2 cup of shea butter

2 tbsp. avocado oil


2 tsp of jajoba oil

5-10 drops of your favorite essential oil, I like to use rose or lavender

preparation; mix the shea butter and avocado oil/jajoba oil in sauce pan over very low heat.Stir until melted. Pour into glass container and add essential oils. You can refrigerate until creamy and use liberally..enjoy! Works best after a warm bath or shower.

DIY Scrub

1/2 cup of sugar or xylitol

1/2 cup sea salt

1/4 cup coconut oil

5-10 drops of your favorite essential oil, I like to use rose or lavender

Preparation: combine all ingredients in a glass jar and store in a cool dry place. Rub onto skin while in the shower then rinse.

Have fun with these and play by adding your own scents and different ingredients to see what you like the best. then send me your favorite recipes so I can enjoy too!


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Posted by on June 8, 2014 in Uncategorized


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Cooling Delicious Lycopene and Vitamin rich Rich Watermelon Lime Sorbet

ImageFive reasons to enjoy watermelon today

1. It soothes sore muscles.

According to a small study, drinking watermelon juice before a hard workout helped reduce athletes’ heart rate and next-day muscle soreness. That’s because watermelon is rich in an amino acid called L-citrulline, which the body converts to L-arginine, an essential amino acid that helps relax blood vessels and improve circulation. The researchers also determined that intestinal cells can absorb more citrulline from watermelon juice than from citrulline supplements, especially when the juice is unpasteurized.

2. It helps heart health.

Postmenopausal women experienced improved cardiovascular health after six weeks of taking commercially available watermelon extract supplements containing citrulline and arginine, according to a study published by Florida State University. It may also help to lower blood pressure as it acts as a natural diuretic.

3.  It’s rich in vitamins and minerals, but low in calories.

Given its name, you might assume the fruit has little nutritional value—and it is more than 90% water. But a 10-ounce (300-mL) wedge of watermelon packs in about one-third of the recommended daily value of  vitamins A and C, as well as a modest amount of potassium (9 percent of the daily value).

4. It may be protective against certain cancers.

Watermelon is rich in lycopene, an antioxidant linked to both the prevention and possibly treatment certain cancers, specifically of prostate cancer, although scientists are still investigating the details of that connection.

The trick to making this recipe at a moment’s notice is to have your freezer already stocked with chopped watermelon. Then all you need to do is toss everything into the food processor and you can have a healthy, refreshing dessert in minutes!

5. It is seriously juicy, refreshing, delicious summer treat.

Try this fabulously easy yummy recipe;

4 to 5 cups frozen watermelon chunks-I like to include the seeds but not necessary
the juice of one organic lime with a splash of zest
sweetener of choice: 1/3 cup local organic honey or organic agave nectar or you can use liquid stevia or you can use coconut sugar
1/8 teaspoon guar gum

Place all ingredients into a food processor and pulse until all of the chunks have become a smooth sorbet. The pulsing is really the trick here, so if the watermelon chunks just are not breaking down, turn off your machine, then pulse. Taste and add more sweetener if necessary. Pulse again and enjoy! You can serve it right away or scoop it out and freeze for a few hours in a container.

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Posted by on May 23, 2014 in Uncategorized


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Cocoa Chia Goji Green Energy MIx

This is my new go to energy booster blend that I am addicted to these days. It is totally yummy, powered by incredible ingredients that will give you energy, help eliminate toxins and add to your overall health and vitality. A little of this mix goes a long way because the nutrients are incredibly dense. So I recommend a handful a day but remember to chew chew chew. You want to chew these ingredients very well so that you can maximize the digestion that takes place in your mouth while you enjoy the blend of different tectures and flavors. You can also throw a handful of these into your smoothie or to top of your salads. You will love this blend!


Energy and Power Mix

  • 2 tsp of Organic Goji berries
  • 2 tsp of Organic Cocoa nibs
  • 2 tsp of chlorella mini tablets
  • 2 tsp Organic Chia Seeds
  • 1/4 cup organic pepitas
  • 1/4 cup organic sunflower seeds
  • 1/2 cup organic almonds, can be sprouted
  • 1/4 cup organic Brazil nuts
  • ENJOY!
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Posted by on May 15, 2014 in Uncategorized


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Spring cleanse the Ayurvedic way

Lately I have been longing for my time spent on the ashram I used to live at in India. When life gets hectic and busy I do try and pause and remind myself to practice; all those years of glorious meditations and daily satsungs sometimes get lost in the daily grind until I sit down and close my eyes and breathe. And then, like a flash flood the memory of my teacher and his words and the silence and the meaning of the silence comes through and I am transported back to myself and find that space of pure love, of pure bliss and peace that I crave. Today in one of those pauses I was reminded that with Spring in the air it is the perfect time to focus our attention on rebalancing our bodies and energies from that thick winter sluggishness into lightness and freshness.

According to Ayurvedic ways Kapha, the dosha or natural force that governs strength, immunity and the lubrication of our bodies dominates in late winter and early spring. This is the result of heavier winter eating and poor digestion and elimination and can cause congestive disturbances like sneezing, coughs and colds. But as the season changes and the earth thaws and warms this is a good signal to us to shift our food intake to lighter dryer fare in order to open the bodies’ channels to easily clear that congestion and clear toxins that have accumulated.

In order to do this and bring our bodies back into balance we can add more warmth, dryness and lightness to our bodies through our diets. Foods that will take us out of the sluggish winter mode include; spinach, dandelion greens, endives, lettuces, and lightly cooked leafy greens like kale and collards. Emphasize lighter dryer grains like millet, amarynth or quinoa; meat products should be limited to fresh wild caught fish. Enjoy roasted vegetables and  a lot of fresh fruits like cherries, berries and pomegranates. Add lemons and limes to salads and dressings enjoy apples and pears which are also good astringents.

A lovely herbal tea blend to help reduce Kapha would be to boil 1 tsp of fennel, 1/2 tsp coriander and 1/2 tsp of cumin, let it steep in these herbs for a few hours, strain then enjoy.

Ginger tea is also excellent cut up some ginger slices or grate into already boiling water, then let steep, add local organic honey, lemon or lime fresh and enjoy cool or hot.

Keep your metabolism lively with at east 30 minutes of movement daily. Try and use your whole body including your arms and legs , make sure to incorporate some twisting movements and lengthening stretches as well so that you can squeeze out all of that excess winter sluggishness.

And finally try daily to sit down in a quiet place and even for just a few minutes give yourself permission to relax…. do some deep cleansing breathing into your abdomen and put your attention on connecting with yourself. In this way you will find deep inner harmony and joy within yourself.

Enjoy your blissful spring!

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Posted by on May 9, 2014 in Uncategorized


Looking for a healthy, delicious, joyful life without medication?

Most doctors try hard to convince you to take a drug to help you with whatever ails you. I have done it and so I know. But I also know that many drugs do not prevent disease, they just help to control or dampen your symptoms and often they have many side effects.

A good example is with autoimmune diseases where medications like prednisone or methotrexate or other immune suppressing medications are given to help stop the progression of the disease and reduce symptoms. These drugs treat the disease by suppressing the immune system so that your disease is less active. This is good but at what cost? Our immune system is a vital part of regulating our body’s health; preventing us from getting cancer and other bacterial diseases. So when it is suppressed are we inhibiting that natural process?

Sometimes medication is the best option, I will not argue with that fact but what if I told you there may be another way, a healthier way with less side effects, that accomplishes the same thing and more, would you be interested? What if I told you that disease is complex and that many factors can contribute to you staying healthy or to you getting sick? What if I told you that I believe that we can achieve greater health, positive health and balance in our bodies if we explore the complex layered elements that contribute to us getting sick like environmental factors and diet?

Studies have shown that many health conditions are a complex interaction of a person’s genetics and the environment. Some common environmental factors that contribute to increasing your risk of getting sick and/or preventing your cells from functioning optimally are;

  1. Deficiencies in vitamins, minerals, essential fatty acids
  2. Food sensitivities, often an unrecognized gluten and dairy sensitivity
  3. Toxins from plastics and solvents, heavy metals like mercury and lead
  4. Chronic stress and elevation in stress hormones
  5. Lack of meaningful relationships and poor social or family support
  6. Lack of enjoyment, lack of joy in life

And these are only a few. The beauty is that they are all modifiable factors. If you address these factors in your life you can be healthier, improve the quality of your life, decrease your symptoms, increase your energy and increase your joy. Yes, you can!Image

For true health and vitality find a delicious nurturing rich life. Feed your body well, Remove what is making you feel sick and find the things in life that help you to feel joy and meaning. This is good medicine without any side effects that will help you have far greater health, more energy and vitality than any medication.


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Posted by on April 30, 2014 in Uncategorized


Swiss chard, moms, and home cooked meals

There is nothing like having your mom come to visit! All week I have had an abundance of delicious healthy home cooked meals and a meticulously clean house.

Yesterday while I was working I asked her to get me a few things at the health food store. She stumbled on a food demo where the woman was preparing swiss chard to promote a new sauce. My mom had never seen swiss chard before and being the foodie that she is, was intrigued and bought a few bunches.

She did not know this, but the earthy-tasting Swiss chard is a powerhouse of nutrition, and with its rainbow assortment of stem colors, it’s as pleasing to look at on your plate as it is to your palate. This leafy green has many health benefits. Swiss chard is an excellent source of vitamins K, A, and C, as well as a good source of magnesium, potassium, iron, and dietary fiber.

Still more health benefits of Swiss chard:

One cup of chopped Swiss chard has just 35 calories and provides more than 300% of the daily value for vitamin K.

Needless to say I came home to an incredible meal that was mouth- watering and super healthy and so I wanted to share her creation with you.

What you will need

3 bunches of scallions

2 cans of drained organic lentils (adds protein+fiber)

One organic lemon (limonene-zest in my favorite potent cancer prevention)

Garlic 4 cloves

2 bunches of collards

1 jalapeno or more to taste

Coat pan with extra virgin organic olive oil. Chop the scallions, garlic add to pan and lightly cook. Take your organic lemon and then add its zest and juice. Once the garlic and scallions are almost browned add the finely chopped chard, sauté for maybe 1-2 minutes then add your cans (BPA free of course) of drained and washed organic lentils.  Then add salt, pepper and jalapeno to taste, and voila! An Amazing meal.

Have a fabulous delicious day!

*One caveat for those who have a history of kidney stones is that this veggie contains oxalates, which decrease the body’s absorption of calcium and may increase your risk for producing calcium rich kidney stones


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Posted by on April 22, 2014 in Uncategorized


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I love broccoli Tuesday

I walked on the frosty ground this morning and passed my neighbor’s yard and where there was once a plethora of yummy broccoli to munch on while me and my cat prance through their garden, is now a barren plot of brown dry withered mulch. So this blog is a tribute to broccoli …

Whether you enjoy broccoli raw or cooked, you can benefit from its amazing nutrients. In addition to the sulfur-containing phytonutrients that all members of the Brassica family contain, broccoli is a good source of the carotenoids lutein and zeaxanthin, which have been shown to protect the eyes against macular degeneration. It is also an excellent source of vitamins C, A, K, folate, and fiber, and a very good source of manganese, tryptophan, potassium, b-vitamins, magnesium, omega 3’s, iron, calcium, zinc, and vitamin E. WOW right?

Below are a few easy broccoli recipe where you can use and enjoy the benefits of all parts of this fabulous vegetable. ..

My favorite easiest recipe that is wonderful, other than just munching on this good stuff raw, is simply to roast it. The buds on the broccoli florets toast to a crispy brown when you roast the sliced broccoli with a dab of olive oil or coconut oil. You can add salt if you like to taste. You can eat it plain or then pair it with this irresistible tahini garlic sauce, which is a very good source of copper and manganese, and a good source of calcium and B1, Zinc and magnesium, iron and phosphorus.

Toasted broccoli:

1 to 1 1/2 pounds broccoli crowns

2 tablespoons extra virgin olive oil or coconut oil

Salt and freshly ground pepper to taste

Tahini sauce:

1 garlic clove

Salt to taste

1/3 cup sesame tahini

2 to 4 tablespoons fresh lemon juice

1/3 cup water

Red pepper flakes as many as you like for the heat you desire

1. mash the garlic cloves to a purée with a generous pinch of salt. Transfer to a bowl and whisk in the sesame tahini, then lemon juice. The mixture will stiffen so add water, up to 1/3 cup water, until the sauce has the consistency of thick cream.

2. Preheat the oven to 450 degrees. Line a baking sheet with parchment paper. Slice the broccoli crowns 1/3 inch thick. Toss the buds with the olive oil, salt, and pepper. Place on the baking sheet in an even layer. Roast until the tops are nicely browned, stirring and flipping as needed mid way. Roast about 15 minutes total. Remove from the oven and transfer to a platter or to individual serving plates. Drizzle on the tahini sauce and serve.

How to use the broccoli stems…..

3 cups shredded broccoli stems (4 to 5 large stems)

Sea salt to taste

1 red bell pepper, cut thin

1 chile pepper or jalapeno (optional) minced

2 1/2 tablespoons seasoned rice vinegar

1 teaspoon Dijon mustard

Salt to taste

2 teaspoons minced or grated fresh ginger

1 small garlic clove, minced

1 tablespoon dark sesame oil

3 tablespoons olive oil

1 tablespoon black sesame seeds (great source of calcium)

cilantro peppermint and /or parsley minced optional

1. Place the shredded broccoli stems in a colander, let dry, sprinkle with salt, toss.

2. In a large bowl, combine the broccoli stems, bell pepper, parsley/cilantro, mint, and chili and toss together. In a bowl or measuring cup whisk together the vinegar, mustard, salt to taste, ginger, garlic, sesame oil and olive oil. Toss with the shredded vegetable mixture. Serve or refrigerate until ready to serve. Sprinkle each serving with black sesame seeds.

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Posted by on November 19, 2013 in Uncategorized


Sip your way to wellness

There is nothing like a warm cup of nourishing tea to soothe long cold winter nights or to warm up your insides throughout the day. I love tea. I love coffee too, don’t get me wrong but tea is softer, it feels more healing and there is a tea for every ailment and for every palate.

Here are my favorite healing teas of late…enjoy!

Marshmallow is not just something to eat by a fire but the perfect root tea to ease sore throats with a lovely soothing coating while also calming the bronchial passages. If you like it sweet, add some fresh raw organic honey and this blend is perfect to ease that nagging cough as well. I am also a big fan of licorice root tea and echinacea tea which is often combined with elderberry a fantastic anti-viral herb that I have grown to admire over the years.

Having trouble getting great sleep? Remember a lot of healing and body regeneration takes place when we sleep so it is vital to our optimal health. I terms of sipping your way to great sleep try a blend of valerian root, a muscle relaxing, stress relieving herb that is often combined with passion flower to induce a very restful sleep.

And only because I am drinking it right now and loving it, dandelion tea for detox is just great to have in your tea repertoire. Dandelion is wonderful in relieving congestion in the liver and kidneys, the main detoxification centers in the body. It is also known to stimulate bile so it can be very helpful as a digestive aid to break down fats as well as cholesterol. I like my dandelion tea roasted which adds a great robust flavor to every sip. Combine this with chicory and top it off with some almond milk and wow, a caffeine free substitute is born!

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Posted by on November 6, 2013 in Uncategorized


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Happy non-gmo month! This month gives us the opportunity to coordinate and voice our opinions because we do have a right to know what is in our food.

Genetically modified organisms are everywhere; meaning most of the corn, cotton, canola, alfalfa, soy and beets, the major crops of this country are grown from genetically engineered seeds. GMO seeds are modified, forcing DNA from one species into another species. Sadly, unlike many other countries, the US does not mandate labeling GMO foods, and yet possibly up to 80% of the packaged foods that we purchase contain genetically modified ingredients despite the fact that most consumers want to know and I believe have a right to know.

What are the risks of GMO’s? The jury is still out. Some say that it affects our overall health, decreasing our immune systems, affecting bacterial growth in our GI systems, affecting hormones and fertility. Environmentalists are concerned that they will breed plants that require more and more pesticides for their control thus greatly affecting our whole ecosystem and living environment, But studies are not conclusive and so careful analysis of the risks and benefits argues for expanded deployment and safety testing of GM crops. Certainly there may be little risk in eating GMO foods but on the flip side what if they are truly that bad? I personally do not want to be the human experiment!

Out of this came the Non-GMO Project whose seal of approval verifies that a product is in fact made from Non-GMO ingredients. Because we care about your health and that of the planet, we are proud to announce that flackers now bear that seal. So until we know more, I am choosing non gmo! This month as you enjoy all the healthy goodness of flackers you can also feel good that with every bite you are also standing up for your right to know!

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Posted by on October 8, 2013 in Uncategorized


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Food as my medicine cabinet? You Betcha!

Raw Apple Cider Vinegar
This is naturally fermented apple cider that has not been pasteurized and still contains probiotics, enzymes and minerals. I am not quoting from the medical literature here but experience which to me is valid. This can help to restore proper ph levels in your body, it’s an immune booster, will help cut a cough and runny nose, as well as flu symptoms, it’s anti-bacterial, anti-viral and anti-fungal and can be taken daily during the winter months to help fight infections!  It’s also great for yeast infections, skin/intestinal detox, and digestive disorders. Simply mix with raw honey with apple cider vinegar and make apple tea. We use tons of it in flackers as well so enjoy and eat up guilt free.
Yes, good ol fashion just plain ginger root that you can find in the produce department is quite the magical healer! Clinical studies have shown that ginger is helpful for reducing nausea, especially for long car rides, and pregnant ladies.. Simply peel off the tough outer layer and slice off a few inches.  I typically use about an inch of the root and slice it into thin discs and then add then to a hot cup of water.  Allow it to seep for 10-15 minutes and enjoy with some raw honey for a wonderful, soothing and warming tea.

Raw Honey

This is unadulterated honey that has not been heated, changed altered or pasteurized, so it retains all of the natural enzymes and healing properties present from nature. Because of raw honey’s enzymes and minerals and trace amounts of pollen, it makes a fabulous cough suppressant and healing agent.  It is also naturally antimicrobial, which again helps with sore and irritated throats and can also be used on cuts, shallow topical abrasions and boo boos to ward off infection.
1 tsp raw honey
1/4 tsp of cinnamon mixed and yum! great for colds and coughs

Garlic contains allicin which has strong antimicrobial effects. I have read can be equivalent to anywhere from 1% to 20% of a standard penicillin dose. It also contains sulphur compounds, this is where much of it’s healing power is, as well as vitamins C and B, flavanoids (antioxidants), and the trace minerals selenium and germanium (excellent for cancer prevention among other things).

The active components in garlic are heat sensitive and fairly volatile, and therefore most of it’s benefit will be lost if the garlic is cooked. Please, by all means, continue to cook with lots of garlic just because it tastes amazing  but for optimal medicinal use, it must be eaten and crushed raw to truly be effective.

Chamomile Tea:

Chamomile is a small, daisy-looking flower that has been used since ancient times to calm the nervous system, relive anxiety and aid in digestion. It is easiest taken as a tea. I like to mix it with peppermint or ginger as a remedy tea wonderful for aiding in digestion. It’s great for calming down little ones too, especially before bed; I know…and your welcome moms (: It can also sometimes work for relieving stress headaches although I also use a dab of lavender oil for these as well.
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Posted by on September 17, 2013 in Uncategorized


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