• Back to Basics: Steps To A Healthy Body

    The kids are back in school, sport activity schedules are in place so NOW IT IS TIME TO REFOCUS ON YOURSELF! That maybe to start new projects or get back on track with the goals made earlier in the year. No matter whether you are starting or re-starting, the Fall is a great time to get going! Since my focus is on creating a ‘Healthier Lifestyle’ it can cover many areas of your life.  Today I’m going to focus on our physical health and what that entails regarding what we are DOING and what we are putting INTO our bodies.

    With all the emphasis on fixing out gut, reducing brown fat or toning up flabby arms, it’s easy to overlook the basic things that help us accomplish it. Contrary to the belief of many, a Healthy Body is achieved by 20% what you DO with your body and 80% what you PUT INTO your body. No amount of exercising will give you a “healthy” body if you do not also give it the correct fuel.

    I would love to hear what Healthy Habits are you creating? Leave a comment below.

    Do you need a little extra help or encouragement? Leave a comment or email me for a more private concern. to send an email 


    What Are You Doing?   

    • Exercise at least 30 minutes a day, 4 days a week. Be sure t o alternate between cardo and strength training routines. Stretching daily is highly recommended.
    • Get 7 – 9 hours of Sleep a night. If you don’t you are sabotaging your hormones and will make getting and staying healthy a lot harder. (more on this upcoming)
    • Remove Toxins by doing a cleanse at least seasonally AND add to your water, ½ fresh lemon juice (be sure to rinse afterward or it will erode your tooth enamel) or 3 drops of a citrus Essential Oil to your water 1st thing every morning   (Buy citrus essential oils that are safe for ingesting HERE)
    • Keep a “Food and Exercise” Journal. And/or keep a “Dining Out” Journal
    • Eat smaller portions & eat 5-6 times a day
    • Choose more nutrient dense foods
    • Breathe deeply through out the day
    • Practice Mindful eating

    What Nutrition Are You Putting INTO Your Body?  

    • Drink Water- Since 60-70% of your body is composed of water this is vital. Water plays an extensive range of functions essential to life. How much? The recommendation is half your body weight in ounces of water. (If your weight is 150 pounds, you will need to drink 75 ounces of water)
    • Limit alcoholic and soda consumption
    • Eat Breakfast and focus on selecting whole grains & lean protein
    • Have Protein from a variety of sources. Protein is one of the basic building blocks of the human body, being about 16 percent of our total body weight.
    • Eat fresh fruits daily. It is best to eat them in between meals or before meals.   If you eat them directly after a meal your body will store it away as unused energy.
    •  Include raw vegetables into your daily diet. Nutritionists tell us that the darker the vegetable is the richer it is in nutrients. Concentrate on the ones that are dark green, dark purple and dark orange. This will give you the most benefits.
    • Enjoy whole Grains & Seeds
    • Daily include limited amounts of healthy Oils & Fats
    • Limit refined/prepared foods
    • Eat foods that are high in fiber. These foods will help you control cholesterol levels as well as giving you the feeling of feeling fuller. Some examples of these types of foods would be whole grains, fibrous vegetables and legumes
    • Eat 1 serving or less of sweet or salty food each day
    • Take High Quality supplements 3 times a day Get them HERE

    What Thoughts Are Your Putting INTO Your Body

    • Be aware of your thoughts. Your mental attitude is something you can control outright and you must use self-discipline until you create a Positive Mental Attitude — your mental attitude attracts to you everything that makes you what you are.”        Napoleon Hill
    • Help improve your thoughts by reducing your stress level. Do it by taking a walk, or listening to some music, closing your eyes for about 5 to 10 minutes and just think about something pleasant and peaceful, relax your mind. Just about everyone have some sort of stress in the course of daily living from home, work, kids, traffic, money problems etc. If possible, try to get a job that you really enjoy. If not possible at this time, intentionally look for all the good things about your job. Besides paying you, what goods or services does it provide for others?
    • Need a little help with retraining your thinking process? Check Out my ‘Recommended Reading’ list 

    Remember the good news is, you don’t have to change everything at the same time. In fact, the trick to healthy living is making small changes. Add in more changes like, adding fruit to your cereal, having an extra glass of water or saying no to that second helping of buttery mashed potatoes.


    Looking for a natural way to stay focused on those changes?

    I found Rosemary Essential Oil enhances and sustains focus.

    Rosemary supports healthy digestion, soothes occasional sore muscles and joints, and helps reduce occasional nervous tension and fatigue.
    Did you know that you can add 1-2 drops to shampoo daily to help improve hair health?

    To purchase essential oils at RETAIL click HERE,   

    for Wholesale Customer discount of 25%+ (No selling, No monthly requirements) click HERE 

    or email me 

    or check me out on FACEBOOK 


    Wishing you a day filled with Healthy Habits!


    NOTE: The advice shared in document has not been evaluated by the FDA. The products and methods recommended are not intended to diagnose, treat, cure or prevent any illness or disease, nor is it intended to replace proper medical help. Kindly understand that essential oils work to help to bring the body into balance – thus helping the body’s natural defenses to restore homeostasis

    October 21, 2017 • Essential Oils, Healthy Hints, Mind Managing • Views: 164

  • Zucchini Carrot Oatmeal Cookies

    When I have a surplus of zucchini in my garden, I will make the usual zucchini bread but I also make these oatmeal cookies. They always get raves and requests for the recipe so I figured it was about time I recorded it here!

    This last batch I used a 1/2 cup of ground old fashion oats in place of the wheat flour and they were great again!

    Zucchini Carrot Oatmeal Cookies

    Makes 2 ½ dozen cookies


    • 1 ½ cups old fashioned oats
    • ¾ cup white beans pureed
    • 1/2 c wheat flour
    • 1 tsp ground cinnamon
    • 1/2 tsp baking soda
    • 1/2 tsp sea salt
    • 1 tsp vanilla
    • 2/3 cup coconut oil liquified
    • 1 cup grated zucchinioatmeal-zucchini-carrot
    • 1/2 c shredded carrot
    • 1/2 c shredded coconut
    • 1/2 c Raisins
    • 2 eggs
    • ¼ cup local raw honey
    • 1/2 c brown sugar


    1. Preheat oven to 350 degrees.
    2. Grate zucchini and squeeze out excess water. (I grate onto a paper towel and then use the paper towel to get rid of the excess water. Wrap the paper towel or dish cloth around the zucchini and squeeze over the sink.) Grate carrot 
    3. Beat oil, honey & sugar. Add in the eggs and vanilla and beat until well combined.
    4. Combine flour, cinnamon, baking soda, and salt in a large bowl.
    5. Gradually add flour mixture to the oil/sugar mixture and beat on low speed until well combined. Then gradually add in beans, beating until combined
    6. Stir in oats, zucchini, carrot, coconut, and raisins.
    7. Drop by rounded tablespoons about 2 inches apart onto lightly greased cookie sheets. Bake for 10-12 minutes until they just start to turn color. Let cool on sheets for a few minutes before moving to a cooling rack and ENJOY!

    Per Cookie:

    101 cal, 11g fat, 10mg sodium, 11g carbs, 1g fiber, 7g sugar, 1.5g protein  


    • These cookies freeze well
    • Add 3 drops doTERRA Wild Orange or Cinnamon or Cassia essential oils for added flavor pop and health benefits.


    Bread_Surplus VeggiesMore Zucchini recipes:

    October 3, 2016 • Essential Oils, Recipes • Views: 939

  • Starting to Eat More Raw Food

    There are different ways of approaching making changes to going raw, or more raw. That being said there really isn’t one formula that works for everyone. You may be a person that needs to research the information for months before taking the first step, and or you like to jump in and learn as you go. Let’s first look at what those who have been doing it for awhile actually eat.

    Eating Like a Raw Food Eater

    • Think uncooked, unprocessed, mostly organic foods.
    • Staples: raw fruits, vegetables, soaked/sprouted nuts, seeds, and grains.
        • Ideal percentages seem to be 75-85% fruit, 10-20% green leafy vegetables, and 5% nuts and seeds. Pears
        • Soaking nuts and seeds dissolve their enzyme inhibitors making digestion easier
        • Sprouted seeds contain vital elements which nourish our glands, nerves and brain. The hormones needed by the body are created out of the natural fat and other essential principles found in seeds.
    • Some raw food eaters indulge in unpasteurized dairy foods, raw eggs, meat, and fish. Remember there are some potential health risks associated with doing this.
    • Your food can be cold or even a little bit warm.
        • Food heated above 105 degrees begins to change from it’s healthiest form 
        • Food heated over 118 degrees is considered dead.

    Some Simple Steps to Get You Started

    • Keep it simple and eat a variety
    • Eat lots more fruit, start breakfast and lunch with it
    • salad greenAdd in more fresh veggies, a salad is more than lettuce and tomatoes (I like to add in sprouted bean or lentil, cucumbers, radishes, … well whatever I have on hand)
    • Keep soaked/sprouted nuts and seeds in the frig for easy snacking
      • Soaking removes enzyme inhibitors
      • Proteins, minerals, vitamins and enzymes increase 300% to 1200% with soaking / sprouting
      • Rule of thumb: nuts or seeds with brown skins (almonds, walnuts, filberts, pecans, etc.), have a high level of enzyme inhibitors and need to be soaked for several hours to ensure complete digestion. White nuts (macadamias, pine nuts, hemp seeds, etc.) require very short soaking time or no soaking at all, since the amount of enzyme inhibitors in them is negligible. Personally I choose to give them a quick soak just in case. I actually soak nuts all overnight, especially the brown skinned nuts —a great “universal standard” that helps keep things simple. Keep in mind that recommended soaking times may differ from one chart to the next depending on the original sources relied on and authors’ personal preferences.
    • Introduce eating more raw foods slowly into your diet
    • Try a simple new recipe each week, start with a desert or appetizer
    • Do your own research to learn what is best for you if wanting to go deeper Make it even healthier by using essential oils to boost flavor and nutrition benefits. Not all brands are safe for internal use which is why I ONLY use doTERRA Certified Pure Therapeutic Grade Essential Oils

    I have found that eating more raw food really wasn’t difficult once I decided to do it. Sort of like most things in life.

    Here are a couple easy recipes to get you started:soup cup

    No-Cook Tomato Soup

    Cucumber Soup  

    Happy eating!


    April 21, 2016 • Essential Oils, Healthy Hints • Views: 575

  • No-Cook Tomato Soup

    My veggie garden has been producing very well this year. And we managed to get if fenced well enough to keep the deer out! Are you experiencing an over load of tomatoes, too? While I’m dehydrating and freezing some, we like eating them right now as well. When the weather is especially warm I like having this delicious ‘No-Cook Tomato Soup’ on hand for a quick lunch, dinner or snack. As I have mentioned before, if I don’t have exactly all the ingredients on hand I will use something similar. It may change the texture and taste a bit but it always turns out to be tasty!!! This goes really well with the Veggie Surplus Quick Bread &/or the Flourless Nuts & Seeds Bread

    No-Cook Tomato Soup 4 – 1 ½ cup servings


    • 3 cups coarsely chopped tomatoes0826151241
    • 1 coarsely chopped red pepper
    • 1 medium coarsely chopped zucchini
    • 1/3 cup chopped onion
    • 1 – 11.5 oz can tomato juice
    • ½ cup cold water
    • 2 minced clove garlic
    • 1 teaspoon sea salt
    • ¼ teaspoon pepper
    • ¼ cup chopped fresh basil (or 1/8 cup parsley plus 1 drop Basil Essential Oil  Purchase HERE)
    • ¼ cup crumbled soft goat cheese


    • Pulse tomatoes in batches in food processor/blender, making sure some chunkiness remains; pour into large bowl
    • Pulse bell pepper until finely chopped (since I use a blender I add a little of the tomato juice in to aid the peppers and not burn out the motor); adds to tomatoes.
    • Pulse zucchini and onion until zucchini is chopped; add to tomatoes (again I have some of the tomato juice with them)   
    • Stir in tomato juice, water, garlic, salt & pepper to veggies in the bowl
    • Cover & refrigerate at least 1 hour to allow flavors to blend (I’ve kept it in the refrigerator up to a week. We usually eat it up before then so I don’t know how well it last past that. I’m pretty sure you could freeze it.)
    • Stir in basil before serving; serve & garnish with goat cheese

    Per serving: 90 calories, 2.5g total fat, 5mg cholesterol, 705mg sodium, 14g carbs, 3.5g fiber, 4.5g protein

    Do you have a favorite no-cook soup? Please share!


    *Note: Not all essential oil brands are safe for consumption. Which is why I ONLY use doTERRA Certified Pure Therapeutic Grade Essential Oils. Check them out HERE

    September 21, 2015 • Essential Oils, Recipes • Views: 772

  • Fall’s Fantastic Super Foods

    It’s Harvest Time—that amazing time of year when fresh produce abounds. This year I started a small veggies garden in pots on my deck and had a plot in my local community garden. So between them and the Farmer’s Market I have an abundance of fresh and delicious choices. The bonus is that Nature’s Bounty are brimming with secret health benefits! Here are some of my favorites of Fall’s fantastic super foods and why they’re a particularly good choice.


    Beans, Green: helps lover cholesterol, regulate blood sugar levels, protective against cancer, promotes bone health, & good source for anemia prevention (iron source for vegetarians)       Beans -string

    1 cup raw 31 calories, 3.4 grams fiber, 1.8 grams protein

    Beets: help strengthen bones, protect your heart, fights anemia, control blood pressure, combat cancer & aid in weight loss. 1 beet cooked is 22 calories, 1g fiber, 0.8g protein

    Broccoli: helps promote healthy nervous system, promote  digestive function, muscle growth, fight against free radicals, prevent age-related macular degeneration & cataracts, fights against heart diseases and cancers

    ½ cup raw (including stock) 15 calories, 1.1grams fiber, 1.2gram protein

    Carrots: helps save eyesight, protect your heart, prevent constipation, combat cancer & promote weight loss. ½ cup raw 23 calories, 1.5 grams fiber, 0.5grams protein.
    Cucumber: a natural diuretic, helps reduce constipation, place on the skin to help to alleviate inflammation. reduce the intensity of both hangovers and headaches

    Extremely low in calories, as they are nearly 96 percent water, ½ cup peeled 8 calories, 0.5 grams fiber, 0.4 grams protein

    Kale: helps fight anemia, promotes healthy vision & retinal function, fights formation of cancer cells, inflammatory-related problems, lowers cholesterol, antioxidant.

    1 cup raw 34 calories, 1.3 grams fiber, 2.2 grams protein

    Peppers, Bell: (Red contain higher levels of nutrients)  helps prevent blood clot formation, protects against cataracts, reduce risk of heart attacks & strokes, supports immune & digestive systems, prevent certain cancers & high in potassium

    ½ cup raw 23 calories, 1.6 grams fiber, 0.75 grams protein

    Spinach: helps improve red blood cell function, strengthen bones, regulate heart rate & blood pressure & combats free radicals. 1 cup raw 7 calories, 0.7 grams fiber, 1 gram protein

    Swiss Chard: helps control heart rate & blood pressure, control sugar levels, boosts immunity, fights anemia, & maintain connective tissue. 1 cup raw 7 calories, 0.6 gram fiber, 0.6 gram protein

    Tomato cherry  Tomatoes:  helps boost your immune system, lowers risk of cancer, heart disease, osteoporosis, cognitive dysfunction, macular degeneration, asthma & other lung disorders, control sugar levels, protects prostate

    ½ cup raw 16 calories, 1.1 gram fiber, 0.8 gram protein

    ½ cup cooked 22 calories, 0.8 gram fiber, 1.1 grams protein

    Zucchini: helps prevent cancers, lower cholesterol, reduce symptoms of enlarged prostrate gland, anti-inflammatory, prevention of heart attack, stroke, lowers blood pressure, promotes collagen formation for healthy skin & wound healing

    ½ cup raw 10 calories, 0.6 grams fiber, 0.7 grams protein



    Apples: a good source of fiber to help you feel full longer, helps to lower your LDL or ‘bad’ cholesterol, better lung function, boosts your immune system and decrease the risk of diabetes. Apples have also been shown to up your acetylcholine production which may help with memory and lowering the risk of Alzheimer’s.

    1 medium raw 95 calories, 4.5 grams of fiber, 0.5 grams of protein

     black and raspberries

    Berries: bright & colorful berries pack with nutrients & great source of fiber. They help stabilize blood sugar, boosts memory, protect your heart, lower cholesterol, boosts immunity, combat cancer, fight free-radicals, promote bone health, prevent constipation & prevent age-related macular degeneration

    Figs: helps support proper pH levels in the body, making it more difficult for pathogens to invade, can lower insulin and blood-sugar levels, lowers cholesterol, combats cancer, control blood pressure, promotes weight loss & fights anemia.

    1 medium 37 calories, 1.5 grams fiber, 0.4 grams protein

    Nectarines: helps protect skin from damaging UV rays by counteracting free radical activity, boosts immune system, prevention of heart disease, cancer & macular degeneration

    1 medium 2 grams fiber & 62 calories

    Peaches: helps maintain nervous system, lowers cholesterol, improve immune system, regulates bowel movements, improve eye health & is a powerful diuretic

    1 medium 2 grams fiber & 59 calories


    Pears: another great source of fiber with the benefits of lowering cholesterol, reducing the risk of diabetics and inflammation, reduce risk of macular degeneration, and offers constipation relief. Pear are considered a Hypo-allergenic food item, meaning they are not likely to result in allergy symptoms.

    1 medium raw 103 calories, 5.5 grams fiber, 0.7 grams protein

    Pineapple: helps aid in digestion, reduce gas, strengthen bones,  produce collagen to keep your skin looking firm, all-body anti-inflammation benefits, also protects against colon cancer, arthritis, and macular degeneration
    1 cup raw 83 calories, 2.3 grams fiber, 1 gram protein

    There are many more produce foods, all offering great health benefits.  The best way to get the most of the benefits is to eat a variety. I try to eat more veggies than fruits because the sugar in the fruit, even though it is natural, are more calories.

    Get creative and add some herbs and spices or essential oils to boost the flavor and health benefits. Get some ideas from these posts:

    Spices for your Food

    Health Benefits of Herbs

    Leave a comment below on what your favorites are. How do you like to eat them? Have a recipe to share? Here is my Veggie Bread using up leftovers.Bread_Surplus Veggies


    Wishing you warm and colorful days, Kathy

    October 9, 2014 • Healthy Hints • Views: 1840

  • Surplus Veggie Quick Bread

    The Summer harvesting is upon us! You may have a vegetable garden that’s giving you an abundance of crops or you are enjoying the bounty at your local Farmer’s Market. If you find yourself with a little bit of this and a little bit of that, here is a different way to use them up besides making soup!

    This bread isn’t a sweet bread like most squash quick breads. This morning I had it toasted with a butter substitute I make with Coconut Oil and it was tasty! I found it goes well with a meal or with a spreadable cheese for a snack.

    Remember to be adventuresome and switch out the suggested veggies for the ones you have.


    Surplus Veggie Quick Bread       Yield: 1 loaf of 18 slices


    • 1 cup Organic Rye Flour
    • 1 cup Organic Whole-wheat Flour
    • ½ cup uncooked Organic oats
    • 3 T. grated Parmesan Cheese
    • 1/4 cup Raw Local Honey
    • ½ tsp. salt
    • 1 tsp. baking powder
    • 1/2 tsp. baking soda
    • 3 eggs
    • 1/2 cup milk
    • 1/2 cup organic virgin coconut oil liquefied
    • 1 cup grated carrot
    • 1 cup grated zucchini
    • 1/3 cup chopped green onions with tops
    • 1/2 cup finely chopped celery with leaves
    • 1 T. each of chopped fresh Thyme, Basil & Oregano
    • 1 drop each of Thyme, Basil & Oregano Essential Oils purchase HERE


    • Preheat oven to 350 degrees F.
    • Oil & flour standard loaf pan.
    • In large bowl, combine dry ingredients.
    • In separate bowl, beat together eggs, milk and oil.
    • Combine wet inBread_Surplus Veggiesgredients, dry ingredients, and herbs, essential oils and veggies until just moistened.
    • Fill loaf pan and let sit for 10 minutes or so before baking.
    • Bake for 1 hour, or until toothpick inserted comes out clean.
    • Cool briefly, then turn out of pan to cool further.

    1 loaf yields 18 slices Nutrition Per slice: 143 cal, 7.5g total fat, 32mg Chol, 85mg sodium, 16.5g carbs, 2.3g fiber, 5g sugar, 3.5g protein


    • This bread freezes nicely and travels well so great for sharing which means you just may want to make several loafs at a time.
    • Besides changing out the vegetables you could also change the Herbs and essential oils. If you don’t have the particular essential oil up the fresh herb to 2-3 Tablespoons.
    • I use the oils because it ups the health/nutritional benefits for the bread.
    • Not all essential oils are safe to take internally. To learn more and which essential oils I use, click HERE or Contact me .

    Leave me a comment below on what changes you made.

     Health Benefits of Essential Oils Used in this Bread

    • Thyme – Provides cleansing and purifying effects for the skin, Broad-spectrum activity
    • Basil – Soothes sore muscles and joints, Assists with clear breathing, Acts as a cooling agent for the skin, Promotes mental alertness, Lessens anxious feelings, Enhances memory function, Reduces stress and tension, Reduces tension when applied to temples and back of neck, Soothes minor irritations, Sharpens focus while studying or reading, Soothes minor skin irritations
    • Oregano Essential Oil bottleOregano – Used as a powerful cleansing and
      purifying agent, Provides immune-enhancing benefits, Supports healthy digestion and respiratory function, Excellent source of antioxidants
    • Ask Me about use for specific health benefits
    • Due to the purity of the essential oils I use,  very little goes a long way – use very little and then reapply every half hour if you need to.

    Purchase Essential Oils at Retail,  or receive DISCOUNTS 25% or Learn more click HERE or email me,

    Wishing you Blessings for a Wonderful Day!


    NOTE: The advice shared in document has not been evaluated by the FDA. The products and methods recommended are not intended to diagnose, treat, cure or prevent any illness or disease, nor is it intended to replace proper medical help. Kindly understand that essential oils work to help to bring the body into balance – thus helping the body’s natural defenses to restore homeostasis

    September 10, 2014 • Essential Oils, Recipes • Views: 1451