Tag Archives: detoxification

8 Natural Headache Remedies

Headaches…argh! From minor to debilitating, headaches are a pain – literally. As part of our journey to reduce and eliminate chemicals and toxins, we try to avoid many over the counter and prescription medications when possible. It’s not easy considering how quick we are as a culture to throw medication at a problem, even when unnecessary. In fact, as research shows, some medications actually cause the very issue they are supposed to be resolving, leading to this never-ending cycle and dependency on said medication. I personally fell-victim to this process with PPIs, before I discovered a more natural way of living and treating my body. Another example of this unfortunately is NSAIDs, or Nonsteroidal anti-inflammatory drugs. According to these findings, NSAIDs not only damage the gut lining and create inflammation, but they also induce gluten sensitivity (eye opening information for those questioning the sudden rise in gluten sensitivities!). So while there are certainly times when medications may be necessary, I have made it a priority for my family to live as medication-free as possible. And I – like many of you – have found that most common health issues can be resolved through natural measures. That said, do your own research and decide what’s right for you and your family! In this post I’m sharing some information related to headaches and some natural remedies that work for me and my family.

Types of Headaches

There are numerous types of headaches that millions of people suffer from. The most common types of headaches are:

  • Sinus Headaches. Usually accompanied by other sinus symptoms such as runny nose, fever, pressure.
  • Tension Headaches. The most common type, these headaches are also known as “stress-headaches”, often occur daily, and are typically mild to moderate.
  • Migraines. These may last a few hours or even a few days, once or twice a month. Usually accompanied by other symptoms such as sensitivity to light, nausea or vomiting, and upset stomach or belly pain.
  • Cluster Headaches. These are severe, with shooting pain behind the eyes, that may occur several times over a couple of weeks or so. They usually go away for a period of time and then may return later.

8 Natural Headache Remedies

There are many possible causes of headaches, including stress, environmental toxins, dehydration, food allergies and sensitivities, leaky gut, eye strain, and vitamin and mineral imbalances. If you are someone who suffers from any of the above types of headaches, read through these 8 natural headache remedies before you reach for that bottle of aspirin:

  1. Hydrate. So simple, right? I can’t tell you the number of clients that have seen us complaining of headaches and as soon as we get them drinking more water the headaches vanish! How much water are you consuming daily? Try working up to half your body weight and notice the difference.
  2. Reduce Stress. Duh, right? Do things to reduce stress. No, don’t quit your job. But do try yoga, brief meditations, exercise, and deep breaths.
  3. Move and Stretch. Exercising and doing yoga are excellent ways of relieving tension and stress, and thus reducing head pain and the chance of headaches occurring. A regular fitness and yoga routine can be the best preventative medicine, for this and for numerous other things.
  4. Eat Real Foods. We have drilled this into you, I know, but food really is medicine.
  5. Sleep. Lack of good quality sleep can wreak havoc on a body, inside and out, so it’s no wonder that it’s often a culprit of head pain. Make sure you’re getting 7-9 hours of good quality sleep each night. Read this post to learn more about sleep and how to get enough!
  6. Essential Oils. Backed by research, not to mention anecdotal support, Young Living essential oils are my go-to for pretty much everything, and head tension is no different. In fact, when I started using essential oils, this was one of my “ah-ha!” moments: I rubbed a little peppermint on my temples when my head was pounding and instantly felt better. I love peppermint or Panaway for relief from most head tension, and will add a special blend that they have called M-Grain when the tension is more intense.
  7. Detox Baths. Detox baths rid your body of toxins, help prevent getting sick, and can prevent headaches. In addition, as they help relieve stress, they can be a good remedy for headaches too. Learn more about detox baths and how to take one here.
  8. Increase Magnesium. Magnesium deficiency is rampant among Americans, and is often the cause of headaches and even migraines. Learn more about magnesium deficiency and what to do about it here.

For more information on how to relieve or prevent headaches and other health issues, contact us for a free online or in-studio consult!


My 3 Essential Essential Oils

Essential oils are, well, essential in our house. As many of you probably already know, we try to eliminate  as many toxins and chemicals as possible from our house. Our cleaners are non-toxic and all-natural, often made up of vinegar and essential oils, and essential oil diffusers in our home smelling good while promoting healthy immune systems too. Essential oils are used in our homemade personal care products, such as shampoos, hair pomade, bug repellants, sunscreen, body butters and lotion bars. With regard to medications, we try to avoid using traditional medications as much as possible, opting instead for homeopathic remedies when possible. We find that when faced with minor illnesses, injuries, skin conditions, etc., natural remedies are able to help and heal almost anything! Additionally we use oils for issues related to sleep, digestion, regulation, and mood.

It is important to note a few important elements to look for when purchasing essential oils. Not all essential oils are created equal, and the quality of your essential oils cannot only impact its effectiveness, but can in some cases be detrimental to your health. When purchasing essential oils you want to look for oils that have or are:

  • botanical name, and country of origin, and often a chemotype (i.e. Ocimum basilcum is a basil chemotype)
  • distillation or expiration date
  • organic practices and grown in their natural environment
  • not too inexpensive (in this case you usually pay for what you get)

We use Young Living essential oils because we love their Seed to Seal guarantee, the fact that they open up their farms to anyone to come visit and see the process, the integrity of their product and their beliefs, the fact that they donate to relief funds and have their own foundation, and because of their wide variety of blends and products.

Carrier Oils

In addition, when using essential oils topically you want to make sure you choose a good carrier oil to mix with the essential oils. Dilution with the carrier oils can actually increase the effectiveness of the essential oil by increasing the area of absorption and reducing chances of sensitivity. Carrier oils that we use include:

My 3 Essential Essential Oils

In our house, because of our constantly varied needs as a family of four, we always try to keep our essential oils on hand: when we travel, when we’re home, in various rooms, etc. We rotate through about a dozen favorites that seem to work for everything that comes our way. However, just like with anything, we have our staples, our go-tos, our oils that never steer us wrong! Here are my 3 Essential Essential Oils:

  1. Lavender. Even the word “lavender” immediately conjures relaxing images and aromatic therapy in my mind. I love the scent and will often diffuse this oil to calm my monkey mind, to relax my worries, and sometimes just for no reason at all. This is also my go-to for adding a gentle fragrance to my homemade personal care products such as body butters and shampoos. Another reason I love lavender so much is because of its antibacterial and antimicrobial properties. We use it to help heal bug bites and stings, and even minor cuts or burns. Lavender oil is also my go-to with the kids, as I will often add a few drops to their baths, or rub onto their bellies or wrists to help them feel calm and relaxed.
  2. Peppermint. Peppermint is another scent that I love, and will often use in the diffuser or in candles that I make due to its invigorating and clean scent. But even more than that, we love to use peppermint oil to help relieve headaches, sunburns, and even sore muscles. Peppermint also helps soothe digestive issues. We use it in teas, and sometimes even rub it on our bellies or wrists to quiet discomfort.
  3. Tea Tree Oil. Tea tree oil has been proven effective in numerous ways, from healing fungus to healing wounds to promoting healthy hair and scalp. It is antimicrobial, anti fungal, and antibacterial, making it a powerful healer and cleaner. We use tea tree oil in many of our cleaners, on minor skin cuts and bug bites, on athletes foot, in our shampoos, on rashes or warts, and in insect repellents.

As I said these are just three of my favorite essential oils that we use daily in our house, and later I will be posting about many more! What are your essential essential oils?


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This website may, from time to time, endorse various products and/or services that we believe will benefit you in your quest for improving your life and health. It may be true that this website and its owner will receive compensation for these endorsements should you choose to purchase said products or services. In fact, in such cases, you should assume that we are an affiliate and will be compensated. Having said that, this website and its owner will only endorse products and/or services in which we strongly believe, or which we have used ourselves. By using this website, you hereby consent to the disclaimer and agree to all terms, policies, and conditions.


10 Non-Food Ways That We Use Coconut Oil in Our House

Coconut oil in our house is one of those items that we would have a hard time living without. We try to be pretty minimal when it comes to shopping, and products that are both healthy and multi-purpose are wins. There are a million and one uses for coconut oil, ranging from using it as a cleaner, to using it in your favorite brownie recipe. It’s well-known and revered in both the primal/paleo and the non-paleo world, as one of the healthiest foods on the planet, and one of the most versatile products to own.

Benefits of Coconut Oil

The benefits of coconut oil have been proven in over a thousand research studies, and the list is endless. Here are a few commonly known benefits of this amazing fruit:

  • high in saturated fat, making it heart healthy
  • can heal urinary infections
  • high in antioxidants
  • can reduce inflammation
  • anti-bacterial, anti-fungal, anti-viral
  • improves gut health
  • helps balance hormones
  • improves hair and skin conditions
  • prevents tooth decay and other dental problems
  • treats candida and yeast infections

10 Non-Food Ways That We Use Coconut Oil in Our House

In order to gain benefit from coconut oil, you can eat it as part of your regular diet. Grease your pans with it, cook your eggs in it, use it in baking recipes, melt it over your favorite veggies, etc. But don’t stop there! Coconut oil can be used in a myriad of ways that are non-food related! *Just as a note, I believe that anything that goes on your body should be safe enough to go in your body. After all, your skin is your largest organ, and it absorbs anything that you put on it – if you wouldn’t eat certain chemicals and toxins, why would you put them on your skin? Here are 10 Non-Food Ways That We Use Coconut Oil in Our House:

  1. Skincare. We use coconut oil in our homemade body butters, lip balms, lotion bars, deodorants, and sunscreen. It has a natural SPF of 4, is an excellent moisturizer, and can heal skin conditions. Additionally, in a pinch we use plain coconut oil on our dry skin or lips – doesn’t get much easier than that!
  2. Haircare. We use coconut oil in our homemade hair pomades and conditioners. To condition hair, simple rub between your hands until soft, then rub on ends of hair and into scalp. Leave on for 1 hour or even overnight, then rinse. *Be careful not to use coconut oil in the shower or sink too frequently as we have found that it clogs the drain when used regularly!
  3. Detox Bath. We love detox baths, and while we don’t take them as often as we’d like, we definitely feel the benefits when we do. It’s great for kids too, and seems to instantly relax them. Here’s a simple recipe to try:
    – 1/2c Epsom salts or magnesium flakes,
    – 1/4c coconut oil
    – 2-3 drops of essential oils (such as lavender or eucalyptus)
    – Hot bath
  4. Dental Care. We oil pull. Oil pulling is an ancient Ayurvedic technique, used to draw out toxins from the mouth and body, and create a sort of anti-septic environment. It is said to prevent tooth decay, kill bad breath, and whiten teeth, among other oral hygiene benefits. How to do it: Swish about a tablespoon on coconut oil around in your mouth for about 20 minutes. Spit into trash can. Do this daily for noticeable benefit.
  5. Cleaning. We even use coconut oil for cleaning purposes! It cleans crayon and other marks off of walls, a trick that I was very grateful to learn. We also use it to clean marks off of furniture!
  6. Petfood/Health. Did you know that coconut oil is also beneficial for pets? Makes sense, since it’s
    so beneficial for us, right? We give our cats food that contains coconut oil daily, and have noticed a huge difference in their digestion and fur since starting it.
  7. Carrier Oil for Use with Essential Oils. Coconut oil is one of our favorite carrier oils when using essential oils. We mix it with peppermint eo to help with headaches, eucalyptus eo for a chest rub when sick, tea tree eo when needing a powerful antibacterial (think warts or fungus), wintergreen eo for sore muscles, and many more.
  8. Candles. I’ve started making my own homemade candles from beeswax and coconut oil. It’s so easy, and a greta way to avoid the chemicals and toxins that many candles consist of. I can add my favorite essential oils for an amazing scent too!
  9. Cough Suppressant. We make our own cough drops and cough medicine using combinations of coconut oil, ginger, cinnamon, and honey, all immune-boosting superpowers.
  10. Itches. We sometimes use coconut oil plain, or more often blended with essential oils, for relieving the sting or itches of bug bites or rashes.

As you can see, coconut oil really is a go-to for us; so much so that our kids even request it when they have a minor ailment! Hopefully this list will inspire you, if you’re not already a coconut-oil fanatic! What are your favorite uses for coconut oil?





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This website may, from time to time, endorse various products and/or services that we believe will benefit you in your quest for improving your life and health. It may be true that this website and its owner will receive compensation for these endorsements should you choose to purchase said products or services. In fact, in such cases, you should assume that we are an affiliate and will be compensated. Having said that, this website and its owner will only endorse products and/or services in which we strongly believe, or which we have used ourselves. By using this website, you hereby consent to the disclaimer and agree to all terms, policies, and conditions.

Spinach-Avocado-Herb Dip (Paleo, AIP)

Spinach-Avocado-Herb Dip (Paleo, AIP)

Let’s face it: dips are fun. Who doesn’t love dips? They make food fun, and delicious. The word “dip” might even be the reason you’re reading this post. Dips are so much fun that they even make spinach fun.  It’s true. Take this dip for example. Here I’ve paired spinach with avocados (another fun food, by the way) and added some fresh herbs to create a nutrient-rich, anti-inflammatory, power-packed and superfun dip. Serve this at your next gathering and you can’t go wrong. Unless you go fun-overboard, by dancing the Funky Chicken or something weird like that. Then you’ve taken it too far.

Health Benefits

Avocados are not only delicious, but are also packed with health benefits. Read more about the health benefits of avocados in this blog post. Spinach is one of the most nutrient-dense foods you can eat, and the great thing about it is its versatility. Raw or cooked, stand alone or in a pesto, spinach makes for some very yummy and creative dishes. Eat more spinach. Here are a few of the health benefits of spinach to get you going:

  • anti-inflammatory
  • high in anti-oxidants
  • cancer-fighting
  • immunity-boosting
  • detoxifying
  • heart healthy
  • promotes bone health
  • high in vitamins and minerals, including magnesium

Spinach-Avocado-Herb Dip

We’ve been really into avocados lately, and have been big fans of spinach and fresh herbs for years. Smoothies, salads, dips and casseroles, no green dish is safe from us. With my renewed love of avocados, I have found that combining this superfruit with a superveggie like spinach is a match made in heaven. They are delicious together, and your body feels good eating them. Pay attention when you eat this dip – notice how your body responds. For this dip, I used a little fresh cilantro and basil for additional health benefit and of course flavor. And to me, no dip is complete without garlic. Enjoy this over chicken or hamburger, with plantain chips, or in a grain-free tortilla, the options are endless!


  • 6c raw organic spinach, washed
  • 2 organic hass avocados
  • 1c organic basil, washed
  • 1c organic cilantro, washed
  • 1/4 organic yellow onion, rough chopped
  • 2 garlic cloves, peeled and smashed
  • 2T olive oil
  • juice of 1 organic lemon
  • 1/2tsp Himalayan sea salt


Throw all ingredients except olive oil into food processor and process. Drizzle olive oil into processor while its running. Process until creamy and smooth. Eat immediately or store in fridge for up to two days.

And don’t forget: eat more spinach!

10 Health Benefits of Drinking Water (And How to Know if You’re Drinking Enough)

10 Health Benefits of Drinking Water (And How to Know if You’re Drinking Enough)

Drink more water. This is one of our most repeated, most basic, and most necessary pieces of advice for our clients. We have helped our clients cure and improve everything from debilitating headaches to metabolic functioning simply by increasing their water intake. Endurance athletes have noted feeling and performing better, others have reported increased mood. Water is critical to our survival, our health, and our ability to carry out basic functions.

So how much water do we need? This can depend on a number of personal and environmental factors. It can also depend on diet. A Paleo diet typically includes a lot of water-rich foods, for example. Most of us have heard the “eight by eight” rule: drink eight eight ounce glasses of water a day. This rule is actually not backed by scientific evidence, but it is easy to remember. We have a somewhat different approach, and recommend that our clients drink half their body weight in ounces of water daily. Regardless of level of activity, diet, or other factors, we find this to be a good, healthy rule of thumb for everyone, and also easy to remember! Also, drink plain water. No, drinking 100 ounces of Diet Coke a day is not equivalent to 100 ounces of water.

How do you know if you’re not getting enough water? Our bodies are very clever. They let us know when something is amiss; the problem is we don’t always listen or pay attention. When in doubt, drink more. Pay attention to how your body is feeling. Are you thirsty? Is your urine a deep yellow? Is your mouth dry? These are all signs that you need more water. Below are 10 more common symptoms of mild dehydration.

10 Symptoms of Inadequate Water Intake

1) Lethargy
2) Constipation
3) Dry skin/lips
4) Weakness
5) Headaches
6) Low blood pressure, resulting in dizziness
7) Decreased mental acuity
8) Mood changes
9) Difficulty losing weight
10) Muscle cramps

10 Health Benefits of Drinking Water

And now, the health benefits. We’ve discussed what inadequate water intake can do to our bodies and how it can effect us cognitively, emotionally and physically, but what can a healthy intake of water do to our bodies (and therefore our quality of life)? LOTS!

1) Increased Energy and endurance
2) Aids digestion and maintains regularity
3) Keeps skin hydrated and healthy
4) Promotes healthy immune system functioning
5) Relieves and prevents headaches
6) Removes waste and toxins from the body
7) Helps with focus and concentration
8) Promotes healthy mood
9) Aids weight loss by improving metabolic functioning
10) Keeps joints lubricated and prevents muscle cramps

So now that you have the information, it’s just a matter of filling up that water bottle or glass and drinking it down. If you’re not accustomed to drinking large amounts of water you may not like the taste. It’s okay, you will get used to it. Feel free to add a little lemon, lime, or even cucumber slices to dress it up a bit! I personally love water, but for those who don’t, just remember that your body needs it. Better to drink an extra few glasses now than feel awful, or worse yet, pay medical bills, later. When you pick up that glass remember these 10 Health Benefits to Drinking Water and enjoy doing something good – no, great! – for your body.

How to Make Healthy Homemade Sunbutter (nut-free, sugar-free)


How to Make Healthy Homemade Sunbutter (nut-free, sugar-free)

I love nut butters, and with my paleo lifestyle, nuts were my not-so-guilty pleasure for a long time. Almonds, walnuts, pecans, pistachios, macadamia nuts, no nut was safe! I started making my own nut butters a couple of years ago, when I became more aware of what my habit was costing me, and also when I became more conscious of all of the unnecessary and often unhealthy ingredients that are added to most store-bought versions…oils, sugar, words I didn’t recognize. Making your own nut butter is not only super-easy, but also cost-efficient, especially when you buy your nuts in bulk. All you need is a food processor and a jar to store it in!

Now, onto sunbutter. I discovered sunbutter when I started realizing that my beloved nuts were actually causing me some digestive distress. They made me bloated and uncomfortable. For many people they can also be a barrier to weight loss. Like many, I found that seeds do not have the same effect on my body, and I find them to be just as delicious. I often sprinkle them over salads, use them as a substitute for nut butters when baking, and even eat sunbutter drenched in honey for a treat sometimes. This homemade sunbutter is not only healthy, but with the added sweetness of the coconut sugar (sunbutter alone can be a little bitter), it is yummy enough for your whole family to enjoy!

Benefits of Sunflower Seeds

Sunflower seeds are beneficial to your health for several reasons. They are a great source of vitamin E, magnesium, and selenium. Because of these properties, these delicious seeds can help promote cardiovascular health, detoxification, healthy cholesterol levels, and a healthy mood. They also, of course, make a healthy and delicious snack, and even dessert!

How to Make Healthy Homemade Sunbutter
4c. Shelled sunflower seeds
1/3c coconut sugar
1/2 tsp Himalayan sea salt

Preheat oven to 350. Spread sunflower seeds in thin layer on parchment paper lined, rimmed baking sheet (you may need 2 if you’re sheets are smaller like mine). Toast them in the oven until they are lightly golden, about 20 minutes. Be sure to stir them every few minutes to keep them from burning. **Toasting the seeds first makes it easier for them to release their natural oils, thus eliminating the need for added oil!

Once they are toasted, pour them into your food processor and start processing. This will take several minutes, so just turn it on, go do a load of laundry and come back. Don’t stare at the sunbutter. I do that, and it doesn’t go any faster. If you are staring at it, you’ll notice that the sunflower seeds first turn into a ground meal-like substance, and then a few minutes later will turn into more of a sticky ball, as the oils begin releasing. Don’t stop here! Keep going for a few more minutes and the butter will reach a creamy consistency. At this point you can add the coconut sugar and salt and continue to process to combine. It will look like this

Spoon into a jar of your choice and try not to eat it all at once. Or eat it all, we’ve all been there.

I hope you try this healthy homemade sunbutter recipe, and enjoy it as much as I do! What other nut butters have you made?


Affiliate Notice
This website may, from time to time, endorse various products and/or services that we believe will benefit you in your quest for improving your life and health. It may be true that this website and its owner will receive compensation for these endorsements should you choose to purchase said products or services. In fact, in such cases, you should assume that we are an affiliate and will be compensated. Having said that, this website and its owner will only endorse products and/or services in which we strongly believe, or which we have used ourselves. By using this website, you hereby consent to the disclaimer and agree to all terms, policies, and conditions.