I get asked all the time, " Where do I begin?" "What should I eat when one opinion says 'don't eat this' and another opinion says 'do eat this'?" And then I hear, "It's just SO overwhelming!!" I won't lie, it sure can be overwhelming when changing your diet! We get accustomed to eating a certain way and then when we become creatures of habit and it is hard to change! I always suggest starting slow. Don't try to completely change your diet all in one week. 

Now there are times that we face a major health issue and it may be necessary to completely remove a problem food all at once. This was my situation 10 years ago when I had to completely remove yeast from my diet in order to get my health/life back on track. There have been other times over the years that I have slowly changed my diet to try to pinpoint a trigger food and obtain optimal health.

I came across this 10-Step list the other day and thought it was good to share. This would be my advice to anyone who is looking to get themselves/their families on a path to better health. 

10-STEP METHOD TO CHANGING YOUR DIET FOR THE BETTER:

If you are really interested in changing your diet for the better, it is best to start simply instead of making radical changes all at once. I recommend doing one of these steps every two weeks. An excellent book to read about eating right is “Food Rules” by Michael Pollan. He gives more explanation for a lot of these food rules.

Step 1: Pay attention in the grocery store: Start reading labels! Become familiar with what you are eating. Notice that all the fresh foods are on the outside aisles and all the processed foods are on the inside aisles. Eventually, most of your cart will be filled from the outside aisles, which makes shopping so much easier!

Step 2: Eliminate everything in your diet that has hydrogenated fats in any form. Partially hydrogenated is just as bad as fully hydrogenated.

Step 3: Eliminate everything in your diet that has corn syrup in it, high fructose or otherwise.

Step 4: Eliminate everything in your diet that has artificial sweeteners except for natural stevia.

Step 5: Eliminate every grain in your diet that is not a whole grain. Don’t be fooled by multi-grains that aren’t whole grains. Who cares if its 10 different grains if they are all stripped of their nutrients?

Step 6: Eliminate white sugar from your diet.

Step 7: Eliminate low-fat and no-fat versions of your favorite foods from your diet. (yes, that’s right!!! Your body will crave less fat since it is getting more of the right fats and you will want less. )

Step 8: Eat as much produce as you can that is grown in your area when it is in season. Buy organic as much as possible.

Step 9: Rotate your foods. Don’t eat the same food more than 3 times in one week. (This is particularly hard to do with breakfast foods.)

Step 10: Don’t eat anything with ingredients that your great-grandmother wouldn’t have recognized.

Try not to get overwhelmed. Take it a step at a time. Try to find others who are seeking the same outcome and work together to encourage one another. Our Society has been on a downward spiral of junk food, fast food, and 'feel good, comfort food'. I am seeing a change recently though, of more and more people trying to 'get back to the basics'. So if you are trying to get healthier, you are not alone, and the support is out there!

There is nothing like peeling a citrus fruit and being squirted with the acidic juice in the eye.  :)
Orange and tangerine are both citrus fruits but they are not the same. Though they are considered to be belonging to the same species, orange and tangerine differ in many aspects like their shape, smell and taste. The peel of tangerines are easier to remove than oranges.  Like all the citrus fruits the essential oil is cold pressed out of the rind of the fruit.

Everyday uses you might like to try...
* Add a drop or two to water or unsweet tea to add flavor.
* Apply topically to skin for a fresh uplifting scent, use a perfume.
* Diffuse!!!! 
* Use as a degreaser, or make your own household cleaner.
* Add a couple drops to your favorite unscented moisturizer or shampoo.

* Use to prevent stretch marks when pregnant.

* Add to a capsule and take for digestive issues.

* Mix with water and use as a fresh room spray.

* Add to an epsom salt bath to relieve muscle cramps or tired muscles.

A couple of things to note when using citrus oils. 

When mixing with water you always want to use a glass container.  Since citrus oils draw out toxins, when using plastic containers, citrus oils can pull out toxins from plastic and break down your container.  

Avoid using on skin if you are going to be in direct contact with sunlight or UV rays.

Leave a comment and let us know how you would use tangerine essential oil!

If you would like to learn more about specific essential oils and how they can be used or would like to join me and thousands of oil users in a private online Facebook community called The Lemon Drop Lounge, please leave me a comment or send me an email.

Ahh.. I love the zesty, fresh scent of lime essential oil.  A sister to the lemon with many of the same therapeutic properties.

Everyday Uses you might like to try...

* Add a drop or 2 to water or tea for flavor.

* Use to add a zest of flavor to recipes.  Think salsa, guacamole, key lime pie, limeade, marinade fish and chicken.

* Mix up your own household cleaner to use in the kitchen and bathroom.

* Gargle with water to aid a sore throat.

* Diffuse to clean air and uplift mood.

* Mix up a coconut, lime sugar scrub for a boost of energy in the shower.

* For varicose veins, mix 2-3 drops in a carrier oil and massage on affected area.

* To cool a fever, use 2-3 drops in a cold compress.

Recipe you might like to try

As a worked on ideas for using lime essential oil, I couldn't help but think of the taste of key lime pie. Being that we were experiencing a snow/ice day, it seemed like the perfect dessert to pull together with ingredients that I had on hand.  I had to get creative with the crust.  I had some gingerbread flavored granola that blended well with crushed walnuts for a pie crust.

 Press crust mixture into pie pan. 

My lime juice helper.

A couple of things to note when using citrus oils.  

When mixing with water you always want to use a glass container.  Since citrus oils draw out toxins, when using plastic containers, citrus oils can pull out toxins from plastic and break down your container.  

Avoid using on skin if you are going to be in direct contact with sunlight or UV rays.

Leave a comment and let us know how you would use lime essential oil!

If you would like to learn more about specific essential oils and how they can be used or would like to join me and thousands of oil users in a private online Facebook community called The Lemon Drop Lounge, please leave me a comment or send me an email.

I recently started using grapefruit essential oil to add a little boost to my lemon and peppermint weight loss regime. Grapefruit is suppose to be good to boost your metabolism. I love the fresh, clean scent of grapefruit essential oil.  I have heard a lot of people say they don't like the taste of eating the fruit, but the like the scent of the essential oil.

Some Everyday Uses you might like to try...

* Add a drop or 2 to flavor water or unsweet tea. It may help curb sugar cravings.

* Add a few drops to water in a spray bottle to make a pick-me-up room spray.

* To ease symptoms of fatigue, diffuse the oil or apply a drop over your chest to increase your energy levels naturally.

* Diffuse to help alleviate stress.  Put on a cotton ball and place in air vent in car.

* To reduce the appearance of cellulite in tough spots, mix 1-2 drops with coconut oil, or another carrier oil, and massage into the body in a kneading pattern every evening.

* Grapefruit aroma is said to help curb drug and good cravings and uplift the system.  Try applying 1-2 drops topically over the stomach or back of the neck, or inhale from the bottle.  

* To ease the pains of arthritis, muscle fatigue, rheumatism, and stiffness, use 2-3 drops in a coconut oil and massage on affected areas. Can also use 3-4 drops in bath water with epsom salts, or use in a hot compress.

* To help aid in dry scalp and add shine to hair, add to shampoo or conditioner.

* For a detoxing skin bath, mix grapefruit oil with epsom salt.

* Discourage fleas and flies on your dogs and horses by spraying them with diluted grapefruit essential oil.

A couple of things to note when using citrus oils.  

When mixing with water you always want to use a glass container.  Since citrus oils draw out toxins, when using plastic containers, citrus oils can pull out toxins from plastic and break down your container.  

Avoid using on skin if you are going to be in direct contact with sunlight or UV rays.

Leave a comment and let us know how you would use grapefruit essential oil!

If you would like to learn more about specific essential oils and how they can be used or would like to join me and thousands of oil users in a private online Facebook community called The Lemon Drop Lounge, please leave me a comment or send me an email.

"When life gives you lemons...ENJOY"

Lemon was one of the first essential oils I started using on a regular basis.  This oil came in my starter kit with Young Living.  I had read that lemon has great detoxing properties for your body.  For about 2 months I have been taking capsules with a lemon and peppermint combo to loose a few pounds and help me keep it off.  I've been pretty successful keeping at least 5 pounds off so far. Through this process I believe lemon has helped leveled the ph levels of my body and boosted my immune system and helped me avoid getting any of the colds that have been going around this Winter.

Everyday Uses you might like to try...

* Put a drop or 2 in a glass of water or tea for flavor.

* Use a couple drops in water to clean fruits and vegetables before eating.

* Add a drop to a spoon of honey for a cough or sore throat.  Effective method for children.

* Diffuse for a pick-me-up.

* Rub lemon essential oil on callouses to support healing. 

* Rub a drop to remove sticky residue on surfaces.  

* Use in your skin care routine for oily skin and hair. 

* Use to add flavor to recipes....lemon frosting, lemon bars, lemon meringue, lemonade. 

* Add a drop to water and drink to neutralize heartburn.

* Add a few drops to your laundry or dishes for a fresh scent.

* Use a drop to disinfect toothbrush.

Lemon Coconut Frosting

Here is a fun recipe using lemon that I came up with.  Great sweet little treat to pair with strawberries.  You could certainly use milk or shortening/butter, but I wanted the true coconut flavor paired with the lemon.  

The recipe made about 3/4 of a cup of frosting.  Mine turned out a little think, but you could always add more milk to thin if you wanted more a glaze frosting.  Also may depend on the room temperature of your coconut oil. You could double/triple if you wanted to frost a cake or cupcakes, but this amount was sufficient for a sweet little side for fruit.

A couple of things to note when using citrus oils.  

When mixing with water you always want to use a glass container.  Since citrus oils draw out toxins, when using plastic containers, citrus oils can pull out toxins from plastic and break down your container.  

Avoid using on skin if you are going to be in direct contact with sunlight or UV rays.

Leave a comment and let us know how you would use lemon essential oil!

If you would like to learn more about specific essential oils and how they can be used or would like to join me and thousands of oil users in a private online Facebook community called The Lemon Drop Lounge, please leave me a comment or send me an email.

Meet my new friend, Orange essential oil.  I recently ordered a bunch of citrus oils from Young Living to try.  I have been reading so many positive things about all the citrus oils.  The citrus oils are very affordable, yet pack a powerful punch of goodness! I am putting together a series of informational posts about each of the oils that I will review for you.

Everyday uses you might like to try...
* Add a drop or two to water or unsweet tea to add flavor.
* Add a drop or two to hot tea or hot chocolate.
* Apply topically to skin for a fresh uplifting scent.
* Diffuse!!!!
This week my daughter was having a melt down getting started with homework.  I put orange and another blend called peace and calming in the diffusor next to her while she worked.  She went from tears to singing happy tunes to finish her work.
* Use as a degreaser, or make your own household cleaner.
* Add a couple drops to your favorite unscented moisturizer.
* For those that have undergone chemotherapy, it would be a great to help aid in healthy cell regeneration.
* May help increase libido.

A couple of things to note when using citrus oils.  

When mixing with water you always want to use a glass container.  Since citrus oils draw out toxins, when using plastic containers, citrus oils can pull out toxins from plastic and break down your container.  

Avoid using on skin if you are going to be in direct contact with sunlight or UV rays.

Leave a comment and let us know how you would use orange essential oil!

I am doing a special promotion during the month of February, where you can get a FREE bottle of Young Living Orange essential oil.  Leave a comment or send me an email if you would like to know how you can get a FREE bottle of orange oil to try for yourself!

If you would like to learn more about specific essential oils and how they can be used or would like to join me and thousands of oil users in a private online Facebook community called The Lemon Drop Lounge, please leave me a comment or send me an email.

Are all oils the same?  When you think of oils you may think of a yellowish oil made from animal fats, corn, olives or peanuts that you cook with.  Or maybe a think dark substance that you put into your car that requires changing out every so often.  Maybe you think of oils you apply in a cosmetic fashion.  Oils are used in the production of paints and plastics.  Certain oils are good for our bodies, but which ones and how much should we be using?

I was recently introduced to the healing properties of essential oils.  I have been following a friend who has been using them for over a year and finally decided to try them for myself.  Essential oils can support our physical, emotional and spiritual health. There are so many everyday uses for these pure smelling oils!  I get excited to see those colorful little bottles in my home, and to know that I have a natural way of taking care of my family!

Essential oils are concentrated liquids from shrubs, flowers, trees, roots, bushes and seeds and is usually extracted through steam distillation.  Essential oils are the “lifeblood” of plants, and protect the plant in ways similar to what our own blood does for our bodies: they fight infection, contain hormone-like compounds, and initiate regeneration. The essential oils of a plant protect it from attacks by insects and animals, and possess antibacterial, antiviral and anti fungal properties. Essential oils have a similar chemical structure to that found in our own cells and tissues, which makes them compatible with human protein and enables them to be readily identified and accepted by the body. Because of their unique chemical makeup, essential oils can penetrate cell membranes and diffuse throughout the blood and tissues, enabling them to have a wide range of effects on the body and its systems.

It is important to purchase pure, therapeutic-grade essential oils that are concentrated naturally through steam distillation as the use of synthetic materials to extract oils will alter their properties and affect their therapeutic value.  Many less expensive oils on the market are cut with alcohol, preservatives or diluted.    
(Post to come on what to look for when purchasing essential oils)

Few facts about essential oils...

* Highly concentrated and far more potent than dried herbs
* Not greasy
* Have a long shelf life.  Citrus oils life span are shorter, lasting a few years.
* Powerful antimicrobials
* Have been around since bible times and have been used before there was such thing as "modern medicine."

How are essential oils used?

Apply topically

* Massage a few drops of essential oil into skin or dilute with a carrier oil ( coconut oil, olive oil, grape seed oil)

Aromatically
The teeny tiny molecules travel directly to the brain in the central part called the amygdala.  This is the headquarters of the limbic system.  This part of the brain (which yes, passes the blood brain barrier) is the filing system for all emotions and cannot be communicated with spoken language.  It responds only to smell and therefore essential oils contain a powerful ability to communicate to brain and emotions when diffused.      (referenced from the book Healing Oils of the Bible  p. 24)

* Inhale directly.  Smell directly from the bottle or rub a drop or two in hand and smell.
* Diffuse oils using a diffusor, which distributes the oil in a micro-fine vapor into the air.
* Put a few drops in a bowl of hot water and breathe the fumes.

Take Internally
(Caution: Only pure essential oils, proven safe and labeled as dietary supplements (therapeutic grade), should be used internally.  Dilution and dosage is dependent on the age, size, and the health constitution of the individual.  Follow the recommended dosage on individual product labels to ensure safety or seek the advice of a health professional before administering oils internally.)

*  Put several drops of oil into an empty capsule and swallow with water.
* Add 1-2 drops to a glass of water.
* Drop directly onto the tongue and swallow.

If you would like to learn more about specific essential oils and how they can be used or would like to join me and thousands of oil users in a private online Facebook community called The Lemon Drop Lounge, please leave me a comment or send me an email.

Hello Hello! Elizabeth has been trying to get me to sit down and blog for some time now. Well I can make excuses(which are GOOD ones), but I have yet to sit down and do this. So here we go! First blog post and this is what I am feasting on while I post: Gluten Free Sweet Potato Squash Pie with a dollop of homemade Coconut Whipped Cream! Recipes to come!

So I wondered what to blog about first and decided to just tell you about a few of my favorite things in my 'natural medicine cabinet' right now. The first is this: Barleans Omega Oils-Fish Oil

This has been the best $30 I have spent each month since October! Last winter was rough for my youngest two children, ages 2 1/2 and 1 at the time. They began having respiratory trouble in October '12 and continued to have off and on trouble until October '13. They were prescribed Albuterol inhalers and steroids after the first round and we learned to watch the distress signs of 'asthma like' breathing. We had several ER visits over the course of the year and both children had a hospital stay. Lyla for 2 nights in October and James for 5 nights in January. I tried to start watching for triggers that might bring on these 'asthma like' spells and tried to avoid taking them places that might be a trigger. It just seemed that every time they caught a cold, it would go straight to their chest and cause some of these breathing issues. The last 'episode' we had was in September '13. In October I spoke with a friend about my concerns with Lyla and James and he suggested I try giving them Omega Oils, specifically fish oils. So I bought a bottle of this Barleans Omega Swirl. It comes is several different flavors. Tastes great! I have been giving the kids, and myself, a spoonful just about everyday since. They have had colds, but the crud has not settled in their chest as before. The Omega Oils are great for opening up the airways. Well there are many other benefits as well. That could be another post! ;) So maybe the kids are just having a better year? But I truly believe that these oils have made a difference!

Alright, next on the list is Kombucha!

I had never really heard of this until I was at the health food store one day and because of my large vitamin purchase got a free bottle of Garden of Life Raw Kombucha. It says that it is good for immunity and digestion. I hadn't really taken many of the pills though, just every now and then, if I thought about it.

One day I happened to purchase Green Tea with Kombucha. I have been drinking this tea quite often throughout the winter, as Green Tea has many health benefits and again, the benefits of the Kombucha in it. I could really tell a difference when coming down with a cold and drinking the Green Tea daily. An added benefit, I lost a couple lbs that week from the Green Tea. (Not that I was trying to) So, after reading some blogs about Kombucha in its natural state I have gotten a few bottles to try.  They have a little 'wang' to them, but palatable and tasty, in my opinion. So, the big reason I mention this. This week the girls came down with a stomach bug. I hear to drink grape juice 3x a day to avoid getting sick. Well I started drinking my Green Tea with Kombucha and got out my bottle of pure Kombucha and drank it. I also made sure I was taking my probiotics and digestive enzymes. You see, I have been on a battle to get my gut as healthy as possible, well for years, but even more so this past year. If your gut is healthy then you are much healthier and happy as a whole. (Again, another blog post!) Ok, so yes, I came down with the stomach bug and felt horrible horrible, but never got *sick* like the kids did. I am contributing that to the fact that I have been working on superior gut health and drinking all this Kombucha. 

Ok, well Like Elizabeth says, we are NOT Doctors, we are just stating what we have had experience with and what has helped us/our family to improve our health. I have some more favorites from my medicine cabinet that I will post later. For now, naptime is over and I must find snacks for these ravenous wolves, I mean children. ;)