How to Stay Healthy This Winter

The word “doctor” comes from the Latin word “docere” meaning “to teach.” Naturopaths and holistic consultants teach natural ways to enhance health, promote optimal wellness and encourage longevity. The Naturopathic approach is holistic and focuses on maintaining wellness, with an emphasis on disease prevention.

Being sick every winter season or “flu” season is not a sentence you have to partake in. As of winter 2017, myself, husband and 2 boys (ages 6 and 9) have not been to the “doctor” since 2011. We also have only gotten sick less than a handful of times and never for more than 24 hours. My 2 boys have never had the flu or strep throat. We are walking testimonies to what living a healthy lifestyle can accomplish! PLUS, I’ve got some awesome tricks up my sleeve that may just help you too!

~For my Bible-believing readers~
First I love to remember this scripture:
“Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.” 1 CORINTHIANS 6: 19-20.  When we honor our bodies by fueling it and living the way God intended, we are setting ourself up health! God honors our effort! In Jeremiah 33:6 it also says: “Behold, I will bring health and healing to My people and will let them enjoy abundant peace and prosperity.”  God’s desire is for you to walk in health and wholeness. Just because a commercial says it’s flu season and we have to take a flu shot, doesn’t mean that’s really how we are supposed to live: in fear and more fear. Our mindset has a lot to do with our reality; and science now proves what the Bible has said for 2,000 years! Believe what the Bible says and its Truths over what a commercial or the CDC says. You are made to be in HEALTH and He has given us all the tips and tools to do just that!



7 Ways to Stay Healthy This Winter

1.  8 hours of sleep! Did you know that for every hour you are asleep before midnight, its like you slept 4 hours?! Going to sleep shortly after the sun goes down and rising when the sun comes up is how our bodies were created to flow. We have what is called a circadian rhythm which is our bodies internal clock. It helps to produce things like melatonin to make us sleepy or cortisol to wake us up. If we are not sleeping the correct hours and long enough, we are setting ourselves up for sickness. When we don’t get enough sleep at the right times our adrenals start working harder and become under more stress. When this happens our adrenals start to use more nutrients that our bodies need and it starts stealing it from other body systems like our hormones and thyroid. This in turn causes those systems to start declining and we find ourselves in a giant circle of symptoms and health problems. Sleep is hands down the number 1 thing you can do during the winter (and ALL) months to help your body heal and maintain health. Create a bedtime routine, just like you do for your kids, to remind your body its time for bed. My nighttime routine looks like this:
Pjs and magnesium lotion
Wash face
Warm herbal tea
Small snack
Brush teeth
Browse or read on my phone with my the blue light blocker on (you can also get blue blocking glasses here)
And lay in bed with all lights off. I do NOT get into bed until its bedtime. My body knows, bed=sleep.

Your routine can look different but find something and do it every night. Just that alone will help you sleep easier, faster, and longer.

2. So we’ve already established that gut health is pretty important. And the best thing you can do on your own (although anytime you choose to use supplements, having the guidance of a qualified individual like a naturopath is so important), is to use a probiotic. I believe almost everyone should be taking one, simply due to our modern, toxic world we live in. You can find some of my favorites here.

3. Next up is Vitamin C. You probably have heard of immunity boosting vitamin C supplements like Emergen-C and others. Let me tell you, that those are not good. They are synthetic vitamins loaded with other ingredients you don’t want to consume. They have zero benefit and are a waste of money! When we talk about vitamin C, we are talking about a whole foods based supplement. Or better yet, consume a lot of fruit if fruit doesn’t bother you! Fruit and vegetables are loaded with nutrients our bodies need to stay healthy throughout the dark, winter months. The next best thing is a food based vitamin C. This provides your body with nutrients it needs along with providing a natural way to help keep your cells detoxed and clean from unwanted viruses and bacteria.

4. Magnesium is something you have probably heard of but you likely don’t realize the importance of it in your everyday life. Magnesium is responsible for literally every function in your body, especially your muscles like your heart and your nervous system like your brain. Without adequate amounts of magnesium in your diet you are going to start seeing some major problems. You could see things like heart problems, muscle spasms and craps, anxiety and depression, adrenal insufficiency, high blood pressure, hormones problems, pregnancy problems, sleep problems, low energy, bone health, and other nutrient deficiencies. Magnesium is needed to actually get the NUTRIENTS IN your bones and teeth! Needless to say, magnesium is huge and the preferred method is to use it topically. You can do gel, oil and/or magnesium-preferably ALL of the topical methods is best! Magnesium is essential for staying healthy in the winter and to ensure the nutrients you consume actually make it to your cells and ultimately your immune system.

5. Let’s not forget your skin health! Remember that whatever you put ON your skin, you want it to be able to go IN your body. Your skin is your largest organ and it quickly and rapidly absorbs whatever goes on it. One of my favorite products to use on my face and all over skin is Avocado Oil. This is loaded with antioxidants and helps nourish dry skin. It is inexpensive and easily absorbs without leaving a residue. Perfect for children’s skins too!

6. One of my most favorite natural medicines to keep in my “medicine cabinet” is Oreganol. In fact, it is so important and helpful that I did an entire post about it here. Here’s just a little bit of info though. When you truly have a virus, bacterial infection, fungal infection, or even sepsis, this oil is what you need. Which just proves AGAIN how amazing our God is and that He has provided all we need to function in wholeness with the plants, food, and the nature He gives us!

DISCLAIMER: I am not a medical doctor and this isn’t meant to diagnose, treat, or cure any illness. I am, however, a Certified Natural Health and Wellness Consultant, have my Bachelors in Health Science and in school for my Naturopathic Doctorate and I speak also from years of experience. I only SHARE to CARE not SHARE to persuade. 🙂

ANOTHER DISCLAIMER: This oil is DIFFERENT than Oregano Oil! PLEASE PLEASE PLEASE do NOT use oregano oil internally. Oreganol, or oil of oregano, which is what I am talking about from here on out, has already been properly diluted and extracted in a way that makes it safe for internal consumption. Again though, use at your discretion. 

Adults take 2 drops under the tongue, 2x daily for 7-10 days.
Kids 2 and older take half of that amount.

7. Last but not least, my Everyday Green Smoothie.  You can read all about it in the link up there, but here are some benefits of it!
Spinach: Spinach is rich in water-soluble vitamins, fat-soluble vitamins, minerals, and a wide variety of phytonutrients.  It’s high in folate and rich in chlorophyll which gives the spinach it’s beautiful green color.  It’s also abundant in magnesium and iron making it a great source of plant protein. It can have anti-inflammatory properties for the whole body! A true superfood!

Celery: Celery doesn’t get a lot of fame but it should! It has amazing anti-inflammatory properties, specifically related to the digestive tract.  In addition to well-known antioxidants like vitamin C and flavonoids, scientists have now identified at least a dozen other types of antioxidant nutrients in celery.  It has been proven to reduce oxidative stress which we know can lead to heart disease and cancer. Eat more celery!

Banana: Bananas are known for their high potassium content but even more than potassium they hold a high amount of vitamin B6, which is crucial for your nervous system and metal health.  Because of the high potassium content bananas can help maintain blood pressure and proper heart function. Even though bananas tastes sweet, their load of fiber compared to their sugar content helps your body not get overwhelmed by the sugar hitting your blood thus reducing the effects of any sugar crashes. Huh, imagine that?! Whoever said fruit was the enemy, shouldn’t pretend to be God. Pretty sure He knew what He was up too when He created the most perfect food for our bodies to digest!

Of course one of the best things you can do, naturally, is consume a whole foods based diet loaded with fruits, vegetables, organically raised grass fed meats and animal products, good fats like coconut and avocado oil, nuts and seeds and ALL of God made foods! 

If you are needing help to jumpstart the New Year of health, I’d love to help you out! Please click here, to fill our a New Client Intake Form so we can connect!

Many Blessings to you and yours this Holiday Season~


Healthy No-Bake Cookies

It’s that time of year where we all want sweets! They are warm, comforting, and help us get through those stressful Holiday parties. Of course, true to Dose Wellness, we have some satisfying yet healthy treats up our sleeves. If you go back through the blog, you will find so many healthy desserts that use no processed sugar and are great to bring to your parties and holiday functions.

Here are a few we love:
Chocolate Chocolate Cookies

Peanut Butter Cookie Sticks

Chocolate Sea Salt Shortbread Cookies

The Chocolate Sea Salt Shortbread Cookies are even Digestive Reset approved, and of course these No-Bake Cookies are as well!

With that said, if you haven’t entertained the idea of purchasing my Digestive Reset E-Guide yet, you are missing out! The Digestive Reset is a 3 part guide emailed straight to your inbox via a PDF format. It is simple, easy to follow, and is complete with The WHY, The PLAN, and The MENU. In the Why we talk a little about the science behind the plan and what our goal is with each supplement and food suggestions working together synergistically to kill off any unwanted bacteria overgrowth in our digestive system. What most don’t realize is that we ALL likely have SOME sort of digestive upset due to our modernized, toxic world we live in. It’s good to do a RESET a few times a year to really help your digestive system and ultimately your health in peak shape! In the PLAN we talk all about how and what to do for 30 days. There are supplement suggestions, as well as, diet suggestions; all with links to make it easy for you to purchase and navigate any suggestions. In the MENU there is a 30 day menu (15 unique days repeated) that is specifically designed to give you the maximum amount of nutrients within the food guidelines; all working together to give your digestion the love it needs!

One last thing to note, did you know that when your digestive system is wonky, ultimately your mind won’t function properly (which can cause things like anxiety and depression), your hormones will be disrupted, your immune system down, and your metabolism wrecked?! Science suggests that all disease starts in the gut and we are finding that to be true in the naturopathic and holistic world!

Now on to the cookies….

Healthy No-Bake Cookies
(Gluten-Free, Dairy-Free, No Processed Sugar, SIBO/Candida Friendly, Low-FodMAP, Vegan)

1 cup raw almond butter (no other ingredients but almonds)
1/2 cup coconut oil
1/2 cup pure organic maple syrup
2 tsp vanilla
1/2 cup 100% cacao chocolate chips
2 1/2 cups of quick cooking oats
Other: you can add in things like coconut, chopped nuts, marshmallows, chia seeds, etc. if you desire.
In a medium saucepan, melt the almond butter and coconut oil over medium heat, stirring constantly until melted and smooth.
Turn the heat to low and add in your syrup and vanilla, stir until combined.
Turn the burner off and stir in the chocolate chips until melted.
Add in the oats and mix all together until combined.
Drop by spoonfuls on a cookie sheet lined with parchment paper and stick in fridge for about an hour or until hard and cool.
Store cookies in a closed container in the fridge for up to a week. Makes 24 cookies.

Thats it! So easy, no baking and perfect to snack on during the Digestive Reset or anytime!

Cacao: Cacao is where the cocoa bean or chocolate comes from. It is in it’s purest, raw form, keeping all of the amazing properties and nutrients in tact and bioavailable for your body to use. Cacao is one of the highest sources of magnesium in the world, along with 40 times more powerful in antioxidants than blueberries! It also has more calcium than cows milk! It really is a powerful plant and deserves a regular rotation in your diet.

Oats: Oats are super high in fiber which which help remove cholesterol from the digestive system that would otherwise end up in the blood stream. Unique antioxidant properties make them great for helping to remove free radical damage which ultimately can cause cancer and other diseases. They can help keep the immune system up, prevent heart issues, and stabilize blood sugar. They are a great addition to any diet!


Chocolate Sea Salt Shortbread Cookies

Hi! Hi! Hi!

I am so happy today because I am on day 5 of my own Digestive Reset and the no sugar thing has kind of kicked my booty (but I have a solution!). What’s crazy is, I am not a sweets person at all. I never have been. I prefer salty and crunchy over sweet any day. However, because on this reset we are killing off any bacteria overgrowth such as candida or SIBO, they want SUGAR. Even certain fruit sugars or coconut sugar can feed those boogers if they are in overgrowth mode. So, that’s where I’m at. They want sugar. On the Digestive Reset we CAN have 1 tbs of pure organic maple syrup a day. I decided to come up with a delicious recipe to satisfy that craving all while keeping it Digestive Reset approved!

Now, please remember these have a very small amount of maple syrup in them. They are not sweet. They are slighty buttery (from the ghee) and ever so slightly sweet with the salty notes on it. So don’t get your pallette all set for a sugary, super sweet treat. These are not them. But they are AMAZINGLY delicious. If you wanted them to be super sweet, you could also add in coconut sugar or double the amount of maple syrup. As is, these have 1.2 tsp of maple syrup per cookie. I used my biscuit cutter to make these which is a 3 inch cutter. If you made them smaller there would be even less!

On to the recipe…

Chocolate Sea Salt Shortbread Cookies
(Gluten Free, Dairy Free, Low Sugar, Paleo Friendly, Sibo and Candida Friendly)


2 cups of bobs red mill 1 to 1 gluten free flour (or 1.5 cups of almond flour, 1/4 cup of coconut flour, and 1/4 cup of tapioca flour)
1/2 tsp baking soda
4 tbs of ghee
4 tbs of pure organic maple syrup
1 tsp of vanilla extract
2 tbs of coconut cream
Put all ingredients into a food processor and pulse until dough forms OR mix by hand
Once combined and dough ball has formed, put between 2 pieces of parchment paper and roll with a rolling pin until 1/4 inch thick.
Cut out using a round biscuit or cookie cutter or go old school and use a drinking glass to make round cookies.
Place on a parchment lined baking sheet and baked in a 325 degree oven for 10 minutes.
When the cookies are done, take out and place on cookie rack to cool.
While the cookies are cooling combine in a small saucepan over medium heat:
1 tsp of coconut oil
1/4 cup of 100% cacao chips or powder
Stir constantly until cacao and oil are combined and melted.
Once the cookies are cool, dip one edge of the cookie into the melted chocolate and lay back on cookie rack.
Immediately sprinkle with shredded unsweetened coconut and sea salt OR your favorite toppings!

That’s it! You have some amazingly, delicious, slightly sweet and salty cookies (Digestive Reset approved!) For more information about the Reset, click the link here.

It’s a perfect time right after the Holidays to give your belly some love. After all, our health starts in our GUT!

Be Afraid!

The title of this post is dramatic because all of the information I am going to tell you is scary. You SHOULD be afraid! Very afraid! 

In all seriousness, it’s that time of the year where candy is rampant due to Americanized holidays, and the memory of filling your plastic pumpkin with candy from neighboring houses brings you delight: as it should! It’s a special time. It’s getting chilly in the air, family and friends gather to walk around a community that so often feels like it’s just out to get one another with divisiveness and shame. It’s a time of warming foods (like chili and soups), costumes, presents, remembering, and gathering. It’s just a beautiful time where the bad things in life don’t seem too bad anymore… and we could all use a little relief. So, what’s the harm with serving some candy to those who knock on your door or throwing them in stockings on Christmas morning? Well, honestly, theres a lot of harm. But beyond why, which I’ll get to in a minute, I want to say that we cannot control every bad thing in our life or world. We cannot live in a bubble of protection (other than what Jesus provides). We are all citizens of this world until the Lord calls us home and that means we will be exposed to toxins, pesticides, pollutants, etc. So don’t take this blog post as a fear-mongering saga to get you to NEVER participate, gather, accept, or LIVE. I’ll give you some tips at the end, but right now I want to share a few statistics…

    I got off on a little rabbit trail, but I want to talk to you today about candy. How do we handle the candy that we or our kids are exposed to this time of year? Should you be that mom that let’s their kids go trick-or-treating, and then throws their hard earned candy down the trash?  Should you be the mom that just turns the lights off, pretends you’re not home, and buys your kids a toy instead of costumes and candy that night? There are many options, and I am not going to tell you what to do. You have to lead with your own personal conviction, but one of my favorite Bible verses says that HIS people perish for a lack of knowledge. When we KNOW better, we do better, and I just want to fill you in on some truth-bombs today that may help you make a wise decision.

Chocolate, which you probably know, comes from the cacao bean. Most of the cacao farms are over in Western Africa, Asia and Latin America. Hershey’s, Mars, and Nestle are some of the worlds largest cacao (also known as cocoa) purchasers from these countries, mostly in Western Africa. The chocolate industry, especially this time of year, has a high demand on CHEAP chocolate in massive quantities.  On average, cacao farmers earn way below the poverty line of $2 a day; and if that wasn’t bad enough, because they need cheap cacao quickly in large quantities, they have resorted to using child labor. Often times, these children are sold to these large farms by their family members with a promise of high pay and good living conditions.  Little do they know that they are working for basically pennies, eating things like corn paste, rarely get any water, and may never see their families again. But other times, these children are literally abducted from their villages without parental consent, often seeing their families only years later, and again, sometimes never. I don’t know about you, but any time I hear stories of children like this, I just place by sweet 6 and 9 year old boys in their places and get all sorts of rage and sadness. These children use heavy machinery like chainsaws to help cut down trees; I picture my 6 year old trying to use these dangerous tools and tremble with FEAR.  The kid trips going up a 1 foot stair and can barely use his toothbrush, can you even IMAGINE him trying to use a CHAINSAW!??  They are beaten, abused, and work such long hours; it would make your 80-hour work week look weak. The horrendous torture and unfair conditions these children have to endure isn’t right. Another issue with this is that the children are exposed to HIGH levels of pesticides and toxins; but WE have an opportunity to use our money to help these kids. Not by giving them money but by NOT BUYING chocolate from the three companies listed above. YOU have a choice. Every single day with your dollar, you are choosing life or death for these kids. I can’t and won’t buy these products. To quote one of my favorite joyful mamas, “I ain’t doing it.” To read more about this subject, this is a great resource here.

    1. Another serious issue is that processed sugar used in most candy these days is from GMO crops.  If you don’t know what GMO’s are, it stands for genetically modified organism.  This means that a crop has been genetically altered on a cellular level using genetic engineering techniques. Basically, it’s a fancy way of saying that MAN thinks they know better than God. AMIRIGHT!? Beyond the GMO factor, which by the way, when we consume a GMO food, our body literally doesn’t know how to process and digest it because our bodies were created to consume food in it’s natural, God created form. Beyond the GMO issue, we have the fact that sugar beet crops are dried out for quick production, because again, the demand for sugar FAST and CHEAP and in MASSIVE quantities is so high that the sugar beet crop industry can’t keep up. The farmer can turn over more sugar faster by using glyphosate (also known as Roundup) to dry out the crop and plant more crops: all in the name of money. When you consume cheap chocolate and cheap candy, unless it is certified organic, you are literally ingesting a ton of Roundup. I mean, save yourself some money and go ahead and lick your lawn. Same thing. But really, we are allowing our kids to eat pounds and pounds of processed GMO sugar doused in glyphosate each and every year. What I also find pretty coincidental is that the majority of times that kids are sick and when FLU season hits is during the the time from Halloween to Valentines Day…coincident, or not?! I don’t think so….

So what is one to do? Again, you need to pray about it and let the Holy Spirit guide you.

But here is what I do, as a naturopathic consultant:

1. Don’t buy chocolate from the no-no list (I am going to list it below) or candy that isn’t made from organic sugar. Sure, you are going to spend a little bit more money, but isn’t spending a little more not to poison your children or the children that come to your door worth it? Isn’t it worth it not to empower the child slavery that is happening on the cacao farms worth it? I think yes to both accounts, it is worth it to spend $10 more a holiday season to get the good stuff. Buy organic candy and chocolate to hand out to the kiddos who knock on your door this holiday season, or choose non-food items like glow sticks or stickers.

2. We let our kids trick-or-treat and then we bring home the plastic pumpkin and let them pick 5 pieces of junk candy. We throw the rest away. I have alternate candy and treats on hand, and I trade in the throw-away candy for a $10 toy off of Amazon. What kid doesn’t love new toys?! They still get to eat some junk stuff, they get healthy treats, organic candy, AND a toy. TOTAL WIN! You could also do things like turn in the junk candy for a night to the movies or Chuck-E-Cheese or something like that. Kids value experiences more than we realize over a few pieces of candy. Promise.

3. Be creative. Your kids only know what you are teaching them. Read the stories of the kids in West Africa and let them make a decision WITH you on how to handle the candy situation. Show them pictures of kids that are being used in child slavery. Kids WANT to know the WHY’s behind why we make decisions. This goes the same with healthy versus non-healthy food. By teaching the TRUTH, you are setting them up to make wise decisions in the future as a teenager and adult. I guarantee if your kids knew the treatment other kids had just so they could enjoy a tootsie roll, they would gladly throw the tootsie roll away from a homemade organic chocolate chip cookie. KIDS ARE COMPASSIONATE.

Curious about a certain company? I found this amazing list of chocolates that you could print and keep in your purse for future reference.

Chocolate we feel comfortable recommending 
– 22 Days nutrition
– 365 Dark Chocolate Bar (Whole Foods Market)
– A.D.D. (Alternative Delectable Delights)
– Agostoni (fair trade only)
– Ah!Laska
– Alce Nero’s dark chocolate
– Allegro Coffee Company
– Alnatura
– Alter Eco
– Alternativa 3 (Spain)
– Amano
– Amo Cacao
– Amy’s
– Amy’s DriveThru
– Andean Dream
– Ananda (EU)
– Antidote
– Angell Chocolate Bars
– Ara Chocolat
– Artisan du Chocolat
– Artisana
– Askinosie
– Be.Raw. Chocolate
– BEAR (England, Ireland, Scotland, Wales)
– Belvie Chocolate
– Belyzium
– Bixby Bar: ONLY Birdie, Heart’s Delight & Whippersnapper
– Blissful Wunders Confectionery Chocolats’ Chocolate
– Bluebird Ice Cream
– Bonnievilles
– BonPom
– Bonvita
– Booja-Booja (Europe)
– Briskbars
– Brown Sugar Baking Company
– Budi Bar
– Buddha Chocolate
– Bulletproof
– Bump City Bakery (Petaluma)
– Cacao Prieto
– CaCoCo
– Cado Ice Cream
– Café Flora (Seattle)
– Chaco Canyon Organic Cafe
– Charlie’s Brownies
– Charm School Chocolate
– Cello Chocolate – all but Ghana bar
– Choc & Nut
– CHOC Chick Raw Chocolates Ltd. (Australia, EU & USA)
– ChocAlive!
– Chocolate Amatller (single-origin bar Ecuador only)
– Chocolate and Love
– Chocolate Calling
– Chocolate Decadence
– Chocolate Hollow
– Chocolate Ibarra
– Chocolate Inspirations, Inc
– The Chocolate Yogi (Australia)
– Chocolates El Rey
– Chocolatl
– chocolita
– ChocoSol Traders
– ChocStars (Belgium Chocolate Source)
– ChocZero
– Choquiero Organic chocolates
– Chuao Chocolatier
– Chunks of Energy
– Ciranda
– Claudio Corallo
– Cocanú
– Coco Caravan
– Cocoa Cravings
– Cocoa Loco
– Cocoa Rhapsody
– CocoaPlanet
– CocoLicious
– Cocolo (Australia & New Zealand)
– Coconut Bliss (they were bought by a dairy company)
– Coconut Organics
– Coconut Secret
– Coco-Zen
– Confiserie Jonas (Belgium)
– Conscious Chocolate (Australia, Dubai and Europe)
– The Cookie Counter
– The Co-operative (England, Ireland, Scotland, Wales)
– Coracao Confections
– Core Foods (Defender Meal only)
– Cornbread Café (Eugene OR)
– Cotton Tree Chocolate (70% bar – only in Belize)
– Creo Chocolate
– Crispy Cat
– Cupcake Royale
– Daiya (
– Dandelion Chocolate
– Dave’s Midnight Bakery
– Denman Island Chocolate
– Diego’s Chocolate
– Divine
– Divine Organics (raw cacao products)
– Doe Donuts
– Doisy & Dam (England, Ireland, Scotland & Wales)
– Dream Chocolate
– Drink Rau
– Ds Naturals
– Earth Circle Organics
– Earth Loaf
– Earthly Gourmet
– East Maui Chocolate
– Eat Chic Chocolates
– Eat Pastry
–  (
– El Diablo Coffee
– Elevate (artisan cakes and pastries, made with compassion)
– Eli Bars
– Emmy’s Organics
– Endangered Species (Organic dark chocolate only)
– Endorfin
– Equal Exchange
– Essential Living Foods
– Essential Trading Cooperative (England, Ireland, Scotland & Wales)
– eSutras organics
– Ethicoco (England, Ireland, Scotland, Wales)
– evo hemp
– The Fearless Chocolate Company
– feedyourface
– Feel Good Desserts
– Firefly Chocolate
– Fox Tea Club
– Fran’s Chocolates
– Frankie & Jo’s
– Frontier
– Full Tilt Ice Cream
– Garden of Life
– Gefle Chocolaterie (EU)
– Gemini
– Genuto
– Giddy Yoyo
– Global Organics
– GloryBee (cocoa powder)
– Gnosis
– Gone Pie Vegan Bakery
– GO*DO Chocolate (Espresso Coffee and Sicilian Almonds) (England, Ireland, Italy, Japan, Scotland, Wales)
– Go Macro’s Peanut Butter Chocolate Chip Crunch
– Go Raw
– Gopal’s Healthfoods
– Goss Chocolate (dark and special dark chocolate, nibs and cocoa powder)
– Govinda Natur GmbH (Europe)
– Great Bean
– Green Girl Bakeshop
– Guru Donuts (only vegan donuts)
– Harrison’s Original Sweet Shoppe
– Healthforce Superfoods
– Healthworks
– Healthy Creation’s Seattle
– hemp love
– Herbs America
– Holy Kakow Chocolate
– Honest Chocolate (South Africa)
– Hooray Truffles
– Hot Cakes Molten Chocolate Cakery
– Hotel Chocolat (Europe, Americas, Far East)
– Hu Kitchen*
– HunnyBon
– I Heart Keenwah
– iChoc
– Il Modicano
– indi chocolate
– inSpiral (England)
– Iswari Ireland Ltd
– IQ Superfood Chocolate
– Jeavons Toffee
– Jedwards International, Inc.
– Jelina Chocolatier
– Jem Raw Chocolate
– Jen’s Zen
– JJ’s Sweets
– Jollyum (England, Ireland, Scotland, Wales)
– Just Pure Foods
– Justin’s Nut Butter (
– Kaia Foods (Alive & Radiant)
– Kakaw Belizean Chocolate (Belize)
– Kallari Chocolate
– Keen-wah (Essential Living Foods)
– Kopali Organics
– kosuma Whole Food Energy™
– Kroger Cocoa Powder
– Kur Organic Superfoods
– La Siembra – Cocoa Camino
– Lagusta’s Luscious
– Laird Superfood
– Lake Champlain Chocolates (only Blue Bandana, Almonds & Sea Salt, Peruvian Dark, Cherries & Chocolate and Spicy Aztec)
– Lala’s Creamery (vegan only and not the cookies & creme)
– L’Amourette
– Late July
– Liebhart’s Gesundkost (Germany)
– Lifefood
– Live On Chocolate
– Live Superfoods (their name brand only)
– Living Food of St. Ives
– Living Raw
– LivWell, LLC
– Love Bean
– Love Street Livin
– Lovechock (Europe)
– Lovecrafted Vegan Baking
– Lover Raw Chocolate
– Loving Earth (New Zealand)
– Lulu’s Chocolates
– Lune Chocolat
– Lydia’s Organics
– Madécasse’s Chocolate
– MadeGood
– Madre Chocolate
– Mama Ganache
– Manifest Chocolates
– Manifesto Cacao
– Manoa Chocolate Hawaii (only bars with 72%+ cocoa)
– Marks & Spencer (single origin)
– Marthomi (Rice Mice, Zero Zebra)
– Marvellous Superfood
– Mary’s Gone Crackers
– Mason & Co (India)
– Mast Brothers Chocolate
– Mayesa
– Metabolic Response Modifiers (MRM)
– Mindo Chocolate
– Mister Sister
– Mokkapuu
– Molly Moon’s (except Vegan ‘Scout’ Mint flavor)
– Molucca Craft Chocolate
– Montezuma’s (England, Ireland, Scotland & Wales)
– Moo Free Chocolates
– Mr Organic
– Multiple Organics
– MULU Organic Raw Chocolate (England, Ireland, Scotland, Wales)
– NadaMoo!
– Nahua
– Nana’s Donuts
– Natur-a (Canada)
– Natural Balance Foods (Europe & USA)(Trek and Nakd)
– Naturata
– Nature’s Path
– Navitas Organics’
– Nelly’s Organics
– Newman’s Own
– New Tree
– New York Superfoods
– NibMor
– Nocciolata Dairy Free
– Nibble Chocolate
– Nicobella Organics
– Nirvana Belgian Chocolates
– No Cow Chocolate
– Noah & Co.
– Not Your Sugar Mamas
– Nova Monda Cacao & Chocolate
– Numi Organic Tea
– NuttZo
– The Oakland Chocolate Company
– Oaxacabar
– Obsessive Confection Disorder
– Olivia Chocolat
– Ombar
– Omnon
– One Degree Organic Foods
– Oregon Bark
– Organic Fair
– Organic Food Bar
– Organic Nectars
– Organica (Venture Foods)
– Original Beans
– Orgain*
– Orgran
– Ostara
– Over The Moo
– Pana Chocolate (Australia, England)
– Parliament Chocolate
– Patric Chocolate
– Peaceful Provisions
– Perfect Fit (Tone it up)
– Perfect Fuel Chocolate
– Phi Kind Organics
– The Philosopher’s Stoneground
– Plamil
– Poco Dolce (bars only)
– President’s Choice
– Puffworks
– Pulsin’ (England, Ireland, Scotland, and Wales)
– Pure Bar
– R.e.d.d., Inc.
– Raaka Virgin Chocolate
– Rainbow Bakery (Bloomington, IN)
– Ranger Chocolate Company
– Rapunzel
– Rausch Plantagen-Shokolade
– the raw chocolate co (Australia and Europe)
– Rawmio
– Raw Ecstasy (England)
– Raw Halo
– Raw Health (Australia, Europe, Hong Kong, Japan, Singapore & US)
– Raw Integrity Chocolates
– Raw Imagination (England)
– Raw Nibbles (England)
– Raw Revolution
– RAWR Chocolate (Europe)
– Rawxies
– Real Bar
– Real Food Source (Europe)
– Remedy Teas
– René Rey Chocolates
– República del Cacao
– Rescue Chocolate
– Revolution Gelato
– Righteously Raw
– Ritter Sport
– Ritual Chocolate
– Rogue Chocolatier
– Roo’Bar (Australia, Europe & United Arab Emirates)
– Rosengarten (Minderleinsmühle GmbH & Co. KG) (Germany)
– Sacred Chocolate
– Salazon Chocolate
– Sambazon
– Santa Barbara Chocolate
– Santosha Chocolate
– SaviSeed
– Scarborough Fair (New Zealand)
– Science Kitchen (England, Ireland, Scotland, Wales)
– Scream Sorbet
– Seed and Bean Chocolates
– Shaman Chocolates
– Simply Raw
– Sjaak’s Organic Chocolates
– Skydottir Epic Cookies
– So Delicious® Dairy Free (organic only)
– Solkiki
– SOMMER (Biback Zwiebackfabrik SOMMER GmbH & CO. KG) (Germany)
– Soulever Chocolates
– Spagnvola
– Squarebar
– Stirs the Soul
– Sunburst Superfoods (their name brand only)
– Sunflour Baking Company
– Sunfood’s Chocolate
– Sweet Revolution
– Sweetriot (riotBar only)
– Taza Chocolates
– Teeccino
– Temptation
– Tesco Single Origin Bars only (except for Ivory Coast Bar) (outside of the US)
– Theo Chocolate
– Thesis (skin care & makeup)
– Three Turns
– Tierra Farm (organic and organic fair trade only)
– Tony’s Chocolonely
– Travel Chocolate
– TruJoy Sweets
– Twenty-Four Blackbirds Chocolate
– Ulimana
– Ultimate SuperFoods (Ojio)
– Uncommon Cacao
– UNREAL (only dark chocolate gems)
– Vegan Treats
– Veganica Pty Ltd (Rawganic Chocolate & CocoLuscious Coconut Ice Cream) Australia
– Vego (Germany)
– Videri Chocolate Factory
– Vitacost Brand (cocoa powder)
– Vivani
– VO2 Vegan Cafe (MA) (only O2 Vegan Café chocolate bars, cocoa, homemade smoothies)
– Wei of Chocolate
– well.fed. by Alicia Smiley
– The Wellington Chocolate Factory (Australia, Hong Kong, & New Zealand)
– Wellness Foods (The Simply Bar)
– Whaddyalove Chocolate
– Whistler Chocolate
– Whole Foods Market (only: cocoa powder & 365 Dark Chocolate bar)
– Wholesome Chow
– Wild Alive LLC
– Wild Boar’s Dark Chocolate (Hagensborg Chocolates)
– Wilderness Family Naturals
– Willie’s Cacao
– Wonder Food Company
– Woodblock Chocolate Manufactory
– WOW Chocolates
– The Xocolate Bar
– Yes Cacao
– You Are Loved Foods
– Yowza Snacks
– Z Natural Foods
– Zenergy Powerballs
– Zimt Artisan Chocolates
– Zing Nutrition Bars
– Zotter

One last thing: remember GRACE. When you don’t know any better, you can’t be proactive in making wise decisions. Once you do know better, you can do better, and you should do better. Every decision in life should be guided by the Holy Spirit and facts. But sometimes, we just have to let our kids eat that processed, GMO, child-labor chocolate cake at a birthday party. GRACE. Sometimes, well-intended grandparents let your children indulge in things you wouldn’t bring into your house. GRACE. Every once in awhile your kids go to a church function that serves some Hershey’s. GRACE. Pray and know your babies are covered by the precious blood of Jesus, and when they aren’t in your home they are safe. But YOU CAN control what comes into your home and you can control a lot of things with how you spend your money. Grace and wisdom, always.

The Most Beautiful Salad

So I recently had a patient that needed a game plan on how to shrink her aggressive tumor. Now, it was benign, but because of the way it grows and how aggressive it is, most often doctors will treat this particular tumor as a sarcoma. They typically recommend chemotherapy, surgery, or radiation if not a combination of them all. The majority of people with this kind of tumor will have one, and sometimes multiple ones, for the rest of their life. They are very, very uncommon and only effect 900 people in the USA each year. And the CDC casually says, while the above can be done to help it, there really is no hope it curing it.

Um, that sounds horrible and grim and absolutely NOT how God made our bodies to heal. I am so thankful this patient came to me instead of following the conventional route, because guess what? Within just 8 days, we have already seen a reduction in the size (which was visibly growing out of her body) and the patient feels AMAZING! Along with diet and supplements, praying and having faith is very important. I wrote a little about how God designed our bodies to heal here…I still need to finish the series.

Apart of the diet, this patient was on was this amazing, beautiful, gigantic salad that she is required to eat every day. I got the recipe from Chris Beats Cancer and it is DELICIOUS! I have been making it myself to eat for lunch, and sometimes even a small one before dinner. I make it on Monday, and it lasts me most of the week.

The Most Beautiful Salad
(Gluten Free, Dairy Free, Vegan)

-Start with the most nutrient dense dark leafy greens: Kale and Spinach. (Do not exceed 10 cups per day)
-Broccoli (The best source of sulforaphane which promotes liver detoxification, and Indole-3-carbinol, an anticarcinogenic compound )
-Broccoli Sprouts (Concentrated sulforaphane & I3C. Do not exceed four cups of sprouts per day)
-Purple cabbage (cheapest source of antioxidants per ounce in the world!)
-Slice of red onion, (yellow or green onions may actually be better)
-Red, Yellow, or Green Peppers
-Mushrooms Bella, Cremini, Shiitake, etc.
-1/2 an Avocado
-Raw Sunflower seeds (sprouted is better)
-Raw Almonds (sprouted is better)
-Sprouted Garbanzo Beans
-Sprouted Mung Beans
-Sprouted Red or Green Lentils
-Some kind of fermented veggie like SAUERKRAUT or kimchi
Repeat: Absolutely no cheese, meat, fruit, or store-bought salad dressing.
I know it seems weird to exclude fruit.  Here’s why: Fruits and vegetables need different digestive juices, and when eaten together can create excess acid and indigestion. That is why it’s a good idea to eat them separately, especially if you are sick.  This even includes non-sweet fruits like tomatoes and cucumbers.
Top with a simple dressing like olive oil, flax oil, and apple cider vinegar and your favorite spices like oregano, cayenne, garlic powder, and curry powder

The benefits of this salad are too numerous to list. It is literally raw, pure, God-made foods that every single cell in your body will love. It is LIFE-GIVING! Is what you are fueling your body with life-giving or filling the cells with death? YOU CHOOSE!



Homemade Protein Powder

Okay, so I’m going to start right of the bat and let you know that this isn’t really “powder”; it’s powder-like, but definitely not as finely ground as powder.  But that doesn’t make this very cheaply made protein powder ineffective or any less delicious!

To be honest, I never was a fan of store-bought protein powder. Even the ones that claim to be the best and are vegan/sprouted/organic/all the things still have ingredients in it that aren’t super nutrient dense or in the most bio-available form.  Some even have inflammatory ingredients, including processed sugars.

I am really happy to share this recipe with you because I have seen great success with it using it myself.  Plus, it tastes delicious and even my young boys love it after we workout in the morning (they do kids workout videos with me while I workout, or we go for our walk/play basketball/jump on the trampoline/etc.).

Homemade Protein Powder
(Gluten Free, Dairy Free, Grain Free, Vegan)

1 cup of pumpkin seeds
1 cup of sunflower seeds
1 cup of hemp seeds
1/2 cup of flax seed meal
1/4 cup of chia seeds
Put all ingredients into a high powered food processor.  Process until finely ground, around 60 seconds.

Now to make into my protein drink in the morning we take:
2 tablespoons of the powder
1/2 banana
Dash of cinnamon
1 tsp raw local honey
1 tsp raw cacao
1 cup of liquid like almond milk, water, or other dairy free milks
Handful of ice

Blend all ingredients into a blender until nice and creamy. It tastes like creamy chocolate milk! Be sure and store your protein powder in the fridge because raw nuts go rancid very quickly! 

Pumpkin seeds: These are loaded with so many nutrients our body needs, like zinc and vitamin E. They have a high antioxidant support. They are great for diabetes, cancer, and can even help clear parasites from the body.

Sunflower seeds: Sunflower seeds have anti-cancer and anti-inflammatory benefits from the high vitamin E that they contain. They also can help lower cholesterol. Because they are loaded with magnesium, they also help calm your nerves and provide cardiovascular support. They can also help you detoxify!

Flaxseeds: Flaxseeds are very high in omega-3s which we are all lacking in our diet. When our omega fat ratio is out of balance, we see issues like auto-immune and inflammatory disease like cardiovascular issues. Flaxseeds can help boost our metabolism and help us lose weight, as well as, give us an amazing dose of antioxidants for immune support.

Hemp seeds: Hemp seeds offer a high quality protein source with an amino acid profile that exceeds many animal sources.  They provide a great source of omega-3’s with the added benefit of reducing inflammation in the body, stabilizing blood pressure, smoother and silkier hair and skin, boosting immune and brain function, and reducing problems associated with blood clotting. Pretty impressive little seed for being the size of an ant!

Chia seeds: Chia seeds are really high in plant protein making them a powerhouse (for those of us that are plant eaters). They too are high in omega-3s, the fat all of us need more of. They carry a good punch of vitamin A, B, E, and D. They are also high in a plethora of minerals like calcium, phosphorus, potassium, iron, copper, zinc, magnesium, manganese, niacin, thiamine, and others.

That’s it, you guys! I actually haven’t figured up the amount of protein in this, but I don’t count macros or micros… I just eat nutrient dense food and lots of plants and call it good. 😉 But if you figure up how much protein is in a tablespoon, please let me know!



Apple Hand Pies

Hi, guys! It’s been a hot minute since I’ve put up any blog posts. Thanks for being patient with me as I opened up my practice! EEK! It’s been a busy end of summer for me as we got my office furnished/built. I completed my Natural Health and Wellness Consulting Degree, I’m continuing my Naturopathic Doctorate, and on top of all, I’m starting up homeschooling our two little guys. Busy is a word I have grown to not like to use because our society claims BUSY as a badge of honor. To me, busy is fruitless. Busy gets you nowhere but sick. So although it HAS been a busy end of summer for us with new changes, I don’t plan to live in that season of busyness. Sometimes, busy HAS to happen for a short time to move or transition into a new season of life, but we aren’t meant to live there. So now that we are in a new routine, groove, season of steadiness and normalcy, I am hoping to share new recipes, new thoughts and health information, and more.

On to these amazing Apple Hand Pies. Now, you really can’t go through the beginning of the fall season without enjoying some baked apple desserts. But the good news is I have adapted one from here, to meet our gluten and dairy free requirements. And boy did that not disappoint! The picky hubby and my boys alike loved them. They are crumbly, warm and gooey, but crispy on the outside. Let’s do it!

Apple Hand Pies
(Gluten Free, Dairy Free, Vegan)

3 green apples, peeled, cored, and diced
2 tbs corn starch or tapioca starch
1/4 cup coconut sugar
1 tsp pink salt
1 tbs lukewarm water
2 1/4 cups gluten free flour, plus more for sprinkling and dusting
1/4 cup cornstarch or tapioca starch
1/4 tsp pink salt
3/4 coconut sugar
8 tbs metled ghee, vegan butter, or coconut oil
1 egg at room temp beaten (could sub flax egg here to make it totally vegan)
1 tsp vanilla
4-6 tbs dairy free milk
Avocado oil and ghee for frying
First, prepare the filling ahead of time so it has time to cool: In a medium, heavy-bottomed saucepan, place all the filling ingredients and cook over medium heat, stirring occasionally, until the apples are soft and the mixture has thickened, about 6 minutes or so. Remove from the heat and allow to cool to room temperature.
Prepare the crust: In a large bowl, place the gluten free flora, cornstarch, salt, and sugar, and whisk to combine well.  Create a well in the center of the dry ingredients and add the butter, egg, vanilla, and 2 fluid ounces of the milk, mixing to combine after each addition.  Knead the dough with your hands, adding more milk by the half-teaspoonful as necessary to bring the dough together.  It should be thick but smooth.  Transfer the dough to a lightly floured surface and sprinkle very lightly with more flour.  Roll out into rectangle about 1/4 inch thick.  Cut out rounds 6 inches in diameter with a cake cutter or plate or anything round about that size (I used mini springform pans that had a scalloped edge).  With wet fingers or a wet pastry brush, moisten the border of one crust, and place about 2 tbs of filling off center, concentrating the filling toward the center of the round rather than an even layer all the way across the crust.  Fold the crust in half, enclosing the filling and cinch the edges closed securely.  Repeat with the remaining filling and crusts.
Place a wire rack above paper towels on a baking sheet and set it aside.  Place 2 inches of a mixture of oil and ghee in a heavy-bottomed pan.  Heat the oil over medium-high heat.  Place the pies in the hot oil in small batches, taking care not to crowd them at all.  Allow to fry until lightly golden brown all over, about 3 minutes per side.  Remove the pies from the oil mixture, and place on the prepared wire rack.  Allow to cool slightly and serve with your favorite dairy-free ice cream, or you could make a simple glaze of powdered sugar and dairy-free milk and vanilla to drizzle on top.  Melted chocolate would be delicious too! Or even just cinnamon and coconut sugar. ENJOY!

Apples – The phytonutrients in apples can help you regulate your blood sugar. Recent research has shown that apple polyphenols can help prevent spikes in blood sugar through a variety of mechanisms. Flavonoids like quercetin found in apples can inhibit enzymes like alpha-amylase and alpha-glucosidase. Since these enzymes are involved in the breakdown of complex carbohydrates into simple sugars, your blood sugar has fewer simple sugars to deal with when these enzymes are inhibited. In addition, the polyphenols in apple have been shown to lessen absorption of glucose from the digestive tract; to stimulate the beta cells of the pancreas to secrete insulin; and to increase uptake of glucose from the blood via stimulation of insulin receptors. All of these mechanisms triggered by apple polyphenols can make it easier for you to regulate your blood sugar.


Satisfying Energy Bites

While these bites may not be the prettiest food in all the land, they sure hit the mark with being nutritionally dense and delicious!

These are made up of things like gluten free oats, coconut, coconut sugar, and some healthy NUTELLA. SAY WHAT?! Yes, you guys, there is really a healthy version of Nutella, and it’s by Nutiva. The ingredients are great and it’s all organic. It does have sugar in it and some oils in it, so I wouldn’t go about eating an entire jar a day, but a spoonful every now and then is a-okay and totally yummy. Also, you could totally sub out the “Nutella” in this recipe for almond or peanut butter. Still would be amazing. You can even get wild and crazy and add some dairy free chocolate chips . Really, the sky is the limit with these.

My boys and I love to have a healthy treat after our lunch and we usually reach for a Hail Merry macaroon, so we created this recipe to mimic those. You just need one, and it hits the sweet tooth most of us have after a meal. What I love is that these not only are high in protein, thanks to hemp seeds we include, but they have a great dose of healthy fat due to the coconut butter and coconut oil we put in them. This is especially good for those growing brains our kids have.

Not only are these mom-approved, but they are totally kid-approved and they are so nutritionally dense, you could serve a few of these for your kiddos’ breakfast as they are hurrying out the door (back to school!). We keep these in the fridge in a ziplock bag; they should last a good week or two. The ingredients in these are meant to help satisfy the sweet tooth, give you some brain power, and also keep you full and full of energy whether you eat them in the morning or for an afternoon treat.

These are NO BAKE, so all you need is about an hour in the fridge or freezer to let set. So gather your ingredients and lets go….

I got all of these ingredients off of Thrive (except the coconut oil). To sign up for Thrive, click here. 

Satisfying Energy Bites
(Gluten Free, Dairy Free, Vegan)

1/4 cup of Nutiva Hazelnut spread or any nut butter
1/4 cup of coconut sugar
2 tbs coconut butter
2 tbs of hemp seeeds
1 cup of gluten-free oats
1 cup unsweetened shredded coconut
1/4 cup of coconut oil
Put all ingredients into a large food processor and blend until it lumps together. Form into tbs size balls and freeze on a parchment lined baking sheet for up to an hour. Store in fridge. Makes 10 bites.

Coconut Butter-Coconut butter is rich in Laurie acid, which boosts immunity and destroys harmful bacteria, viruses, and funguses.  It can help boost your metabolism, aids in weight loss, and increases energy levels. It helps you to also feel full longer because of the healthy fats it contains.

Hemp Seeds – Hemp seeds offer a high quality protein source with an amino acid profile that exceeds many animal sources.  They provide a great source of omega-3’s with the added benefit of reducing inflammation in the body, stabilizing blood pressure, smoother and silkier hair and skin, boosts immune and brain function, and reduces problems associated with blood clotting.


Gatorade and Powerade: Healthy or Destructive? (And What to Replace them With)

MOVE OVER nasty, chemically filled Gatorade and Powerade, and HELLO Electrolyte Aid Drink. We have been using this homemade electrolyte drink for 4 years now. It’s sweet, tangy, and provides your body with a HEALTHY dose of vitamins and minerals for your sick or depleted body.

Let’s take a look at Gatorade.
This is a photo straight from their website

Ingredient breakdown:
Water-okay, fine.
Sugar-from GMO sugar beets. No thanks.
Dextrose-this is made from corn, GMO corn, and is chemically identical to glucose or blood sugar. YIKES!
Citric Acid-it’s a neutral additive, but it’s still an additive. Let’s leave the citric acid up to consuming it in actual fruits, not from a manmade concoction.
Natural and Artificial flavors-I’d rather not eat beaver-butt excrements. How about you? (Just do a quick search for natural and artificial flavors. You won’t thank me, I’m sure of it)
Salt-the bad, white, processed kind that spikes your blood pressure
Sodium citrate-basically, this is the sodium salt of citric acid. So it’s neutral but still processed and not natural.
Monopotassium Phosphate-it’s used as a fertilizer. Gross. Beyond that, too much phosphorus causes calcium to be drawn out of the blood and bones. It’s not a good thing.
Then you have the “gums”-these are thickeners and aren’t natural or food-based. They can be from different sources that our bodies can’t digest and process.
Colors-artificial colors are some of the most common causes of ADD and ADHD in kids. They are a disaster on growing bodies (and adults, too).

WHY!? Why is all of this in a drink that is supposed to help replenish our mineral balance and electrolyte in our bodies? We give this to our kids by the gallons, especially those that are sick or play sports. WE GIVE THIS TO OUR SICK KIDS and expect them to get healthy? DOIH. When did common sense go out the window? Why do we fall prey for these stupid gimmicks? Angry doesn’t even describe the amount of hate I have for companies that make harmful substances and advertise them to our children. 🙁

And just because I’m on a roll, lets discuss Powerade 

And if you can believe that it doesn’t get any worse than Gatorade, Powerade really out does themselves here.
This is straight from the Powerade website.






Ingredients Breakdown:
Water-no harm
High Fructose Corn Syrup-THE SECOND INGREDIENT! One of the most harmful ingredients ever made using GMO corn. Spike blood sugar and causes intense kidney and liver destruction.
The rest of the ingredients make up less than 0.5% of this drink and are more additives, junk, food colors, and FAKE vitamins.

Guys, don’t fall for this crap. It’s literally the worst. Have I convinced you yet? Just make your own, keep a big pitcher in the fridge, take a container to the football game, and let your kids be the weird ones drinking the homemade electrolyte drink. I’d rather my kids be weird then sick. But that’s just me.

So here’s my version of the best electrolyte drink!

Electrolyte Aid Drink
(Gluten Free, Dairy Free, Vegan)

32 oz purified water
12 oz juice of your choice-just make sure it’s organic and no added sugar
16 oz raw coconut water
1 tbs coconut sugar
1 tsp salt
4 tsp CALM magnesium powder
2 tbs apple cider vinegar with the mother
1/2 lemon squeezed
Mix all ingredients into a large pitcher. Keep in fridge for up to 5 days. Makes 1 large pitcher worth.
If you are serving to someone that is sick/throwing up: Give 1 oz at a time until able to hold it down for 15 minutes, then offer another 1 oz. This should stop the throwing up cycle from a tummy bug.
If you are serving for kids in sports: Give 8-12 oz a time to replenish electrolytes from sweating. Same with those who are working out in the heat (my husband keeps this recipe in his large thermos when he’s working outside all day-replenishes and hydrates better then straight water).

Ingredients Breakdown:

Purified water-obviously this is the best base for this drink. Clean drinking water is the “fountain” for all of our bodily functions.

Juice-using an organic juice ensures you are getting a nongmo, non-pesticide filled juice without any sugar or sweeteners added. You could even make your own juice with fresh, local fruit. This is going to provide your body with a healthy dose of natural vitamin C and other antioxidants our body needs when we are trying to replenish the good stuff.

Coconut water-is a natural source of electrolytes. It is high in vitamins and minerals all on it’s own, so adding that into our drink is highly beneficial!

Coconut sugar-a sweetener that is rich in minerals since it is in its pure, whole form. It does NOT effect blood sugar negatively. The best sweetener option, in my opinion, although raw honey or pure maple syrup would work great, too.

Good salt-when we eat salt that hasn’t been stripped of its nutrients like table salt has, we are providing our body with minerals like magnesium, potassium, iron, and more! Salt is very nutrient dense and when we are sweating and/or sick we need those depleted nutrients back into our body for every bodily function we have.

Calm magnesium powder-a great and easily absorbable way to get the magnesium, potassium, and calcium back into its proper ratio. When we are sick, our body is working hard to heal rather than absorb food so having this readily absorbable helps your body get the nutrients it needs.

Apple cider vinegar-this helps restore gut bacteria and function.

Lemon-lemon is another dose of antioxidants and vitamin C among other nutrients and vitamins our bodies need. You can’t go wrong when adding lemon to your daily regimen to heal and restore.

I hope you try this drink, as I think you’ll see the benefits of it right away and you can rest knowing you are giving your kids or yourself the best possible nutrition while they’re sick or need some hydration!




Peanut Butter Cookie Sticks

I’ve never been a dessert person (give me allllllll the salty chips though). It really wasn’t until I started eating healthy that I started enjoying nutrient dense sweets… especially, good, dark, smooth, cacao (cocoas original form before it was stripped of its nutrients). In fact, cacao is one of the worlds highest forms of magnesium! YES PLEASE TO ALL THE CACAO CHOCOLATE. 

Saturday night, the hubby couldn’t find any sweets in the house, and being the good wife I am, (LOL) I whipped some up. Let’s be honest though, I knew if they turned out, it’d be a good blog post. But of course… for the hubby too 😉

Despite the 3 layers that these cookie sticks have, they were pretty darn easy to make! They just required some chilling in the freezer in between layers. They definitely helped me work on my patience.

Peanut Butter Cookie Sticks
(Vegan, Gluten-Free, Dairy-Free)

Layer 1
2/3 cup coconut flour
1/4 tsp good salt
3 tbs coconut sugar
1/3 cup coconut oil
1/3 cup almond milk
Layer 2
1/2 cup nut butter (I really was craving the flavor of a Reeces so I chose an organic, no sugar-added, raw peanut butter)
1/3 cup coconut sugar
1/3 cup coconut oil
1 tsp vanilla
1/4 tsp good salt
1/2 cup almond milk
Layer 3
1/4 cup coconut oil
1/4 cup raw cacao powder
2 tbs coconut sugar
1/4 cup almond milk
1/2 tsp good salt for sprinkling on top
Preheat oven to 350 degrees. Line a small baking dish (mine was 6×9) with parchment paper and grease with coconut oil. Combine coconut flour and salt in a bowl and then add the coconut sugar.  Add the coconut oil and the almond milk and mix until the mixture forms a ball of dough. Press the dough into the prepared baking pan and bake for 10 minutes until set. Let cool completely (stick in freezer to expedite this process). When that layer is cool, combine all of the ingredients for layer 2 into a small saucepan and heat until all the ingredients are mixed together and melted.  Pour over the cooled crust and stick back in freezer to set. Once that layer is good and hard, mix together the chocolate topping into another small sauce pan and heat until melted and mixed together. Let cool and then pour over the 2 layers. Smooth evenly and then top with a sprinkle of sea salt. Let cool again in the freezer until set and slice into 1 inch slices about 3 inches long. Made about 18 “sticks”.

Cacao: Cacao is where the cocoa bean or chocolate comes from. It is in its purest, raw form, keeping all of the amazing properties and nutrients in tact and bioavailable for your body to use. Cacao is one of the highest sources of magnesium in the world, along with 40 times more powerful in antioxidants than blueberries! It also has more calcium than cow milk! It really is a powerful plant and deserves a regular rotation in your diet.

Coconut sugar: Coconut sugar is a great “refined sugar” alternative.  It doesn’t have a coconut flavor, although it isn’t as sweet as regular sugar so adjust your recipes accordingly.  But what it does offer is a super high mineral index and also inulin, which is a starchy prebiotic fiber making blood sugars stable when consuming moderately instead of spiking it like white sugar does.