Raw Local Honey

Sure, honey is a natural sweetener.  But it is also so much more!  It is a natural food with health benefits.  Honey contains natural antioxidants, enzymes and minerals including iron, zinc, potassium, calcium, phosphorus, magnesium and selenium. The vitamins found in honey include vitamin B6, thiamin, riboflavin, pantothenic acid and niacin.

Commercial honey is often heavily processed and may even have been chemically refined.  Excessive heat destroys the natural enzymes, vitamins, and minerals in honey.  Filtering and processing eliminates many of the beneficial phytonutrients including pollen and enzyme-rich propolis.

So to get the benefits of all that honey offers, opt for raw local honey.  I get mine from the local co-op or farmers markets.

Whole Wheat Flour vs White Whole Wheat Flour

What is the difference between white whole wheat flour and wheat flour?

Wheat flours are milled from hard red wheat berries. It contains the wheat’s endosperm, bran and germ.

With white flour, the most nutritious part of the wheat is removed and essentially becomes a form of sugar.  White flour only contains the endosperm.  In order to process that, mills use high temperature and high speed and what is left is nearly all starch with the heat of the steel rollers having destroyed what little nutrients were left.  To make it look so “clean” and white they add more chemicals to it.  Hello, toxins!

Whole wheat white flour is milled from the hard white wheat berry.  It contains the entire wheat berry; the difference is in the white berry’s bran, and the result is a lighter colored, sweeter tasting flour.  Retaining the endosperm, bran and germ yields a flour with more fiber and naturally occurring nutrients.

Baking with white wheat flour gives baked goods a softer feel versus a dense feel that a brown whole wheat flour would.

After-Sun Spray

It happens to the best of us.  We stay out in the sun a little too long…or at least too long without covering up.  Then before you know it you’re as red as a lobster.  This after-sun spray will help ease the pain of those (hopefully rare) occasions when that happens.

1/2 cup witch hazel

2 tbsp aloe vera (be sure to get PURE aloe, not aloe with colors and additives)

10 drops Young Living peppermint essential oil

10 drops Young Living lavender essential oil

Add all ingredients to a 4 oz glass spray bottle and apply as needed.  Be sure not to get the spray into your eyes. You can re-apply as needed.  It may feel sticky at first, but will not feel sticky as it dries.

Witch hazel has anti-inflammatory power so it can help your skin heal while the aloe will provide cooling. Peppermint is also soothing and cooling and lavender is tops for its ability to treat skin irritations.

Want essential oils of your own? Click here to find out how!


Body Wash

Since most conventional body washes contain harsh chemicals, I steer clear.  Whatever you put on your skin gets absorbed into your bloodstream.  So why not put on something nourishing and important to your overall health while at the same time getting super clean and soft skin?


1 cup of water

1/4 raw local honey

2/3 cup castille soap

30 drops of Young Living lavender or geranium (or a combo of both!) essential oil

1 tsp vitamin e oil

2 tsp jojoba oil

Add to a glass bottle and swish it around until all ingredients are combined.

Want essential oils of your own? Click here to find out how!

Facial Toner

Facial Toners are an important part of your beauty regimen.  Having a good toner will help balance the pH level on your skin making it less prone to oiliness and infection.  Toners work to remove toxins from your skin and the result is less wrinkles and less acne-prone skin because it will tighten your pores.  Large pores will allow in more dirt, oil, and toxins which can cause irritation and infection.  When your pores are tight there is less chance for the oils and toxins to settle in.  In addition, toner increases hydration to your skin which is essential to maintaining smoothness, elasticity, and a younger appearance.  Who doesn’t want that?!

1/4 cup witch hazel

1/4 cup Apple Cider Vinegar

3 drops Young Living lavender essential oil

3 drops Young Living lemon essential oil

Add all to an 8 oz glass spray bottle and give it a gentle shake.


Want essential oils of your own to make this toner? Click here to find out how!

Magnesium Spray

Magnesium is necessary for over 300 enzyme reactions in the body.  It relaxes muscles (great for after a tough workout!), helps stabilize blood sugar, is important for cardiovascular health, and is key in balancing hormones. And since stress burns magnesium stores you need more magnesium during times of increased physical or emotional stress.  Most people are deficient in magnesium.  Applying this to the skin helps it get directly into your bloodstream faster. 

I use this magnesium spray after every shower.  Be careful not to apply on fresh shaved areas (STING!).

What is the difference between Epsom salt and magnesium flakes?  Magnesium salts (technically called Magnesium Chloride), is the compound you find in all Magnesium supplements and it has a different molecular structure than Epsom salts. The molecular structure of Magnesium Chloride is much more easily absorbed into the body than that of Epsom salt.  Magnesium salt typically comes from seawater and is often offered to those with severe magnesium deficiencies.  In comparison to Epsom Salts, Magnesium chloride is not recommended to be ingested.

Epsom salt is actually a form of Magnesium.  Its compound name is Magnesium Sulfate and looks a lot like salt! Magnesium Sulfate is used to treat all sorts of health issues ranging from strained, sore muscles to mental well-being.  It is believed that magnesium can be absorbed through the skin, so while you are relaxing in the bath, your skin will be soaking up the benefits!  When Epsom salts are absorbed into your skin it can help build brain tissue, support your joints, and promote the detoxification of your digestive system.

1/2 cup filtered water

1/2 cup magnesium flakes

3 drops Young Living lavender essential oil

Boil the filtered water then pour the water over the flakes in a glass bowl and stir until dissolved. Let cool completely and store in a glass jar. I usually add my drops of essential oil (EO) into the bottle after it has cooled and swirl it around to mix.

Want essential oils of your own? Click here to find out how!

First Aid Spray

10 drops of Young Living frankincense essential oil

10 drops of Young Living lavender essential oil

10 drops of Young Living tea tree essential oil

top off with witch hazel

Drop all your oils in a 4 oz. glass spray bottle and gently swirl to mix together. Then add the witch hazel.

This can be applied to cuts, scrapes, and wounds before applying a bandaid. Repeat 2-3 times daily to help prevent scars and promote quicker healing.

Want essential oils of your own? Click here to find out how!

Mixed Berry Smoothie

This one is my go-to favorite smoothie for breakfast. By far. I crave it and day-dream about it during my run every morning. It practically calls my name!

1 medium banana

1 cup mixed frozen berries

1/2 avocado

2 tbsp cashew or almond butter

1 scoop vegan chocolate protein powder

almond or cashew milk – enough to cover the contents already in there.

Blend for 30-45 seconds until there are no more lumps.

** Optional add-in would be spinach. You really don’t taste it and it is a great way to get in your greens in the morning if this is all you have time for before starting your day.

Gluten Free Mixed Berry Muffins

My bag of frozen mixed berries sitting in the freezer gets a lot of love since I pour a little out every day to make my after-run smoothies every morning. As I was enjoying the deliciousness of my mixed berry smoothie, and, knowing my boys, though they like smoothies, don’t share my affection for a smoothie first thing in the morning (they want to chew their breakfast), I needed to come up with an idea to get all this berry goodness into them without making them a smoothie. Don’t get me wrong, they’ll eat a pile of fruit with their breakfast every morning, but they don’t really want it as their breakfast. That is until I decided to wrap that berry goodness into a muffin.

2 cups brown rice flour (or any gluten free flour blend)

3/4 tsp baking soda

3/4 tsp baking powder

1/4 tsp Himalayan sea salt

1 chia egg

1 tbsp vanilla extract

1/2 cup maple syrup

6 oz. unsweetened coconut milk yogurt

1/2 cup unsweetened cashew milk or almond milk

1 1/2 cup of frozen mixed berries

  1. Preheat oven to 350. Grease you muffin pan with coconut oil.
  2. In a medium bowl mix together flour, baking soda, baking powder, and salt.
  3. In a large bowl whisk together the chia egg and vanilla. Stir in maple syrup and yogurt. Then pour in milk and flour mixture. Gently fold in berries.
  4. Spoon batter into muffin cups and bake for 30 minutes.

** Because frozen berries will release moisture as they bake there is a slightly longer baking time for these. That’s why I let them stay in the oven for 30 minutes. It is well worth the wait. If you want to use fresh berries just check them a few minutes earlier. They should look golden brown and feel fairly firm to the touch.