Easy Real Food Swaps That Will Upgrade Your Diet Fast

September 25, 2014 by Roxanne | 2 Comments | Filed in Nutrition

7 real food swaps

Many people want to know what they can do to upgrade their diet without making a huge overhaul right away. There are some simple “swaps” that can be done to make a big impact on your health without a huge change in what you are currently eating. This is a great first step to a healthier lifestyle because things won’t look a whole lot different on the surface.

#1 Buy Organic Produce Instead of Conventional Produce

Originally, all foods were “organic.” They were grown and prepared without pesticides, herbicides, chemical fertilizers, hormones or irradiation. Foods were unrefined, whole or minimally processed. Since World War II and the advent of chemical farming and food processing, the soils and foods of much of the world have been depleted of many important minerals and nutrients.

Our food today, whether of vegetable or animal origin, is not only deficient in nutrients, but also full of pollutants and farming chemicals. The modern process of denaturing foods via heavy refining and chemical treatment deeply affects the life force of our food supply, making it difficult to foster equilibrium and health.

Pesticides, which have been shown to cause cancer and diseases of the liver, kidney, and blood, create extra work for the immune system. Pesticides lodge and accumulate in tissue, resulting in a weakened immune system, consequently allowing other carcinogens and pathogens to filter into the body and affect our health.

Choosing organic significantly reduces the amount of toxic chemicals you take into your body and positively impacts your overall health.

#2 Swap Factory Farmed Meat for Grass Fed, Organic Options

There are so many negative health effects that come from eating factory farmed meat that it’s hard to even pick one point to start talking about. When discussing this topic I like to share this video that I was shown at one of the first lectures I heard while studying at the Institute for Integrative Nutrition. I like this video becuase it’s short and to the point, it discusses the major issues at hand, and it doesn’t show images of poor tortured animals (I’ve seen those too and its so heart-breaking). The theme is a bit silly but it gets the job done. The video is called The Meatrix:

Swapping to grass-fed meat is the easiest way to get away from this borrible tainted meat without making a huge change to your usual diet. Grass fed meat is are richer in antioxidants; including vitamins E, beta-carotene, and vitamin C and it doesn’t contain races of added hormones, antibiotics or other drugs. Meat from grass-fed animals also has two to four times more omega-3 fatty acids than meat from grain- fed animals. Omega-3s are called “good fats” because they play a vital role in every cell and system in your body. Not only does grass fed meat taste better but it also has all of these health benefits over conventional meats.

Want to hear about more easy swaps you can make to upgrade your diet? I am talking about the top 7 real food swaps in my webinar TONIGHT! Click here to join us (there is $16 entry fee).

What real food swaps have made a big impact on your health?

Thank you, as always, for reading and commenting!


My Kids Have the Sniffles…This is What I’m Doing About It

September 14, 2014 by Roxanne | No Comments | Filed in Home Remedies

my kids have the sniffles

My oldest started back at school this week. It is bitter sweet for me because I miss her while she’s away from me but I know she has a blast with her friends and her teacher at school. Being back at school can also mean there are more opportunities for illness – which in the long run does strengthen their immune systems – but can be tough to deal with in the short term. After one week of school everyone in my house (except me) has the sniffles.

There are a lot of things I do as preventative measures and there are a number of remedies that I use. The biggest part of prevention is diet along with some superfoods and some supplements. This post details all of my tips on prevention. In addition, some of the preventatives also work as remedies in higher and more frequent dosages.

At the first sign of the sniffles, this is what I do…

Elderberry Syrup

Elderberry syrup is my daughter’s favorite remedy because it tastes really good. It’s easy to make and it only requires 3 ingredients (one being water). There are many different recipes for Elderberry Syrup. It can be as simple as elderberries, water, and honey or other herbs and essential oils can be added to give it even more power. I was reading in an eBook called DIY Natural Remedies by Nina Nelson that she adds ginger to her syrup and I thought that was a great idea because of the warming effect of ginger. Warming herbs and spices help to break up congestion and help the nasal passages to drain. Sometimes I add rose hips to my concoction because it is very high in vitamin C. Also, essential oils like lemon or thieves (a Young Living blend) can be added once the syrup is made to enhance it even further.

Garlic Oil

Garlic is really one of my go to herbs for a lot. It has so many anti-microbial properties that it helps get rid of a lot of nasty stuff. Garlic oil is simple to make and you only need two ingredients – garlic and olive oil. I talk about making it in this post where I used it as an ear oil remedy. Garlic oil can be used as ear oil as explained in that post or it can be rubbed on the skin or taken internally. This is a good one for small children since it can be used topically. I am using this one on my 1 year old now. Whenever I change his diaper I rub some garlic oil on his feet and put socks on (which he loves to pull off).

Diffusing Essential Oils

I love to diffuse essential oils even when no one is sick. It’s a natural way to freshen the air and also provides health benefits. I often diffuse lavender because it smells great and it calms my children (and me). I use a diffuser similar to this one found on Amazon (I think the one I have is discontinued now). Once I notice the sniffles I make sure to run a diffuser in my children’s bedroom while they sleep. The oils fill the air and as they breathe them in it soothes their symptoms and assists the body in healing. Some oils I use for colds and congestion include eucalyptus, thieves, R.C. (a Young Living blend), and lavender. If you are interested in learning more about essential oils and their use I would highly recommend the eCourse by Vintage Remedies. I am in the middle of taking it now and have already learned a lot.

Right now this essential oils course by Vintage Remedies is included in the Ultimate Healthy Living Bundle Sale so if you are interested in taking it now would be a good time since this course usually sells for $95 and if you purchase this bundle for $29 it is included in that.

Epsom Salt Bath

Epsom salt is one of my detox tools. Adding some epsom salt to the children’s bath is an easy thing to do since I am already bathing them anyway. I am not scientific about it I just add a handful or two. Espom salts help to pull toxins out of the body through the skin. One thing to note is that it’s important to drink water afterwards to help replenish the body.

Herbal Tea

Herbal tea is so soothing when you feel crummy. There is something about the warm feeling it creates that instantly makes me feel better. My daughter loves to drink tea with me so it’s another easy way to get some herbs into her when she needs it. If you need help enticing your children to drink tea try getting a kids tea set and make it a tea party. Some herbs I use for tea are chamomile, echinecea, and elder flower.

I use a combination of all of these remedies when I notice the first signs of a cold and it usually helps knock things out pretty quickly. It addition to all of these things its important to keep in mind that a healthy diet is top priority. I make sure not to allow sweets and to offer lots of warm broths and soups to help the body get rid of all the nasty bugs.

What is your protocol at the first signs of a cold? Please share in the comments below.

Thank you, as always, for reading and commenting!


How I Started My Health Journey & What I Learned This Week

September 12, 2014 by Roxanne | No Comments | Filed in Holistic Lifestyle

what i learned this week

I have shared my story with you before. Over the last 7-8 years I’ve made dramatic changes to my eating habits, health choices, and lifestyle and the results of those changes completely changed my life. I went from an unhappy, unfulfilled person who struggled with health concerns I didn’t even know should be concerning – to a much healthier version of myself who gets to have a satisfying and fun wellness career.

Here is a short video of my telling my story…

What was the thing that got me moving on this transformation? Information. Plain and simple. Before I started making changes I had no idea about all the things I write about today. Most of these things – real food, toxic mattresses, crappy beauty products – was not even on my radar until I started learning and reading about health and wellness.

I know all of this stuff is really overwhelming at times – you might be thinking – where the heck do I start??? For me, taking courses and reading books started my journey and that’s what I encourage you to do.

Even this week I’ve learned a few new things in the area of healthy living. That’s the key – never stop learning and reading. I have been spending my free time this week really getting into a handful of the resources that are included in The Ultimate Healthy Living Bundle that is going on now through September 15th (which includes my 7 Day Real Food Challenge). I almost can’t believe how little this library of resources costs for what I learned from it. I probably should be embarrassed to admit this but I’ve spent well over $20,000+ on wellness education in the past 7-8 years (and that number is growing by the day because I read so much and take so many courses). To get yourself started on your healthy living journey for $29 (or $39 for kindle version) is, quite honestly, extremely cheap.

Even for someone like me who has been in this world of health and nutrition for a long time – I still got value out of it. The reason for that is because I went through the list of resources and broke it down into a handful of items that really got me excited and read them. The amount of information in this bundle is huge and it might even seem like too much. The reality of it is that not all of it might be what you are looking for – maybe you don’t give a hoot about yoga or you will never give a thought to backyard chickens – but you’ve been itching to learn about essential oils and to finally give up junk food – then I encourage you to purchase this bundle. Pick a few things you want to really dive into and go for it.

On the topic of essential oils…there is one thing in this bundle that has really stood out to me. There is an eCourse from Vintage Remedies on Essential Oils that is so cool. I’ve only started to go through it and I am already impressed. It’s a nice unbiased resourse to learn about essential oils and their uses. This course normally sells for $95 – yes $95…and the cost of this bundle is $29.97. This alone is well worth the purchase!!

To be clear, I’m not promoting this bundle sale because there are X amount of books in it or X amount of $$’s in bonuses, I’m promoting it because I truly believe it can help you if you put in the time and effort to use it. I’ve taken courses with less information then this collection contains for well over 5X the price of this bundle, no joke.

Here is a sample of some of the things I learned this week from using the Ultimate Healthy Living Bundle…

A New Recipe for Granola Bars My Kids Love

granola bars marathon mom

I discovered this recipe while reading 42 Days to Fit, an eBook and exercise program designed for busy Moms. It was super fast to make and I already had all the ingrediends in the house (I did add raisins to the recipe at my daughters request).

I’ll share something funny about this too…I picked that book to read because I know that exercise is the area of healthy living that I am just not good about. I know I need to work on that and get myself in a routine of doing it. Cooking, now that comes easy to me, because I love it. Leave it to me to read a book with the intention to do the working out part of it and end up making granola bars, go figure.

How to Make Fermented Chicken Feed

fermented chicken feed day 1

I am a newbie at chicken raising (I’ve only had chickens for 6 months) so I was really excited to read Oh Lardy’s Guide to Backyard Chickens. I really learned a lot about the basics of chicken raising in this eBook. I had never heard about fermented chicken feed before and the book says that its more appealing to the chickens and it gives them lots of healthy enzymes to digest the nutrients better – therefore getting all this goodness into my eggs. So I tried it. So far, my girls seem to love it!

There is so Much More to Lemon Essential Oil Then I Realized

YL lemon oil cropped

The eCourse in this sale provided by Vintage Remedies has so much information on essential oils. The thing I really love is that they look at many different approaches to the use of essential oils ranging from scientific information to traditional uses from history. This is so different from what we are used to hearing about essential oils which is primarily anecdotal testimonials – which I also value – but its nice to hear more then that.

I am taking my time to go through this course and really get all the information soaked into my brain. In the first module, I learned that lemon oil is frequently used in aromatherapy to improve cognitive performance and to calm anxiety. This week has been hectic for me – my daughter is back in school, and my husband and I are both working more then ever. Guess what essential oil has been in my diffuser all week?

More to Come

I am not even close to being finished with just the hand picked resources I decided to try first and I can’t wait to get through them. There is seriously endless amount of stuff you can learn from this bundle – and the cool thing is that everyone gets something different out of it. It’s all about where you are in your journey and what you are excited about right now.

What resource are you most excited about in this bundle?

Thank you, as always, for reading and commenting!


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