Good Health Tips For You

Yogurt Dessert - Amazing Anti-Inflammatory Yogurt Parfait Dessert

Inflammation is your body’s protective attempt to start the healing process.  We’ve all dealt with it at some point in our lives and it’s not necessarily a bad thing.  When you stub your toe, you'll immediately notice all the blood rushes to it, it starts throbbing, turns red, beginning the healing process.

Unfortunately, it can be more of a problem if it becomes chronic, leading to diseases like heart disease, obesity, autoimmune disorders and more. A huge cause of chronic inflammation is improper nutrition which unfortunately is the effect from the standard American diet, so its important to be conscious of what you put in your body.

If you experience any of these issues, you may have chronic inflammation:

·         Low immune system (sick often with colds, flu, or allergies)
·         Slow metabolism
·         Low energy
·         Weight gain
·         Skin conditions (acne, rosacea)

The good news is you can control it with proper nutrition

It really is simple and you don’t have to drastically change your lifestyle to move towards greater health.  

The first step that you can do is start adding anti-inflammatory foods into your diet.  

As a health coach, I constantly am adding these foods into each and every meal.

The trick is finding recipes that give you a concentrated amount of all these foods.  

Now I could easily give you a recipe that gives you an abundant amount of leafy greens, but that is not my style.  

I wanted to give you a recipe that was more of a dessert or snack, leaving your body satisfied and your taste buds dancing.

Anti-Inflammatory Yogurt Parfait Dessert


6 oz. plain greek yogurt
2 tsp. cacao
honey, grade B maple syrup, or agave nectar to taste
Berries of choice (preferably in season, and local)


Stir the yogurt, cacao, and honey in a bowl.  

Pour a little into the bottom of a glass. Start layering, first yogurt and then the berries.

Optional Add-Ons:

For an extra boost of anti-inflammatory power, feel free to top with chia seeds or sliced nuts or spices like mint and cinnamon. 


Now you know my go-to dessert.  

Whats yours? Share in the comments below.

Eczema - How Can You Identify If Your Child Has Eczema?

By and large the later eczema first makes an appearance, the more likely it is persist, but even children who develop it for the first time at five years old have a 50:50 chance of recovering within the next five years. 

However, there are no heard and fast rules, so try to keep an open mind and deal with your children's eczema as and when it affects him or her. 

Image Source: FabHow

The following symptoms can suggest that a child has eczema:

For most children with eczema and for their parents this is by far worst aspect of the condition because it can be so distressing. It also leads to scratching or rubbing in the case of babies and this in turn can lead to further rawness, soreness and infection.

This is caused by extra blood flowing through the blood vessels in the skin in the area affected by eczema. 

Look out for redness on the forehead and wrists and at the site where the ear lobes join the face.

A bubbly, grainy appearance
This is caused by tiny fluid filled blisters know as vesicles which appear grainy under the skin.

This happens when blisters burst, either by themselves or as a result of scratching, and the fluid oozes out on the surface of the skin.

Cracking and crusting
When it becomes hot, dry eczematous skin often cracks open and fluid seeps out and dried to form scabs.

Dryness and scariness
The dry, scaly skin of eczema may be result of the disease, but it may also be the natural skin type of your family, which in some cases can make the development of eczema more likely.

Place patches of the skin may occur because eczema disturbs the production of pigment which controls skin color. 

This effect does fade and disappear.

Scratching leads to the development of scaly, leathery, thickened skin on which scratch marks may be visible. 

This too fades and disappears.

Keratosis pilaris
This is a condition in which the hair follicles become blocked with tiny plugs of keratin, the tough protein that makes up hair nails, causing rough bumps on the surface of the skin, especially on the upper arms.

If you notice any above, take your child to the doctor so that you can get proper diagnosis and advice on the most appropriate way of managing the condition.

Exercise That Will Make You Sleep Easy

One of the wonderful health promoting benefits of exercise is that it can keep you awake during the day and improve your sleep at night. 

More than 70 percent of people say that they don’t work out because they are too tired, but what they may not know is that exercise is a great stress reliever. 

When you break the fatigue and inactivity cycle, you’re energized by the movement and rewarded with subsequent relaxation.


In one study, adult who engaged in moderate exercise four times a week for 30 to 40 minutes had greater improvement in their sleep than did their sedentary counterparts. 

The exercise slept nearly an hour longer at night, took less time to fall asleep, and took fewer daytime naps.

Another poll found that those who walked at least six blocks a day at a normal pace were one third less likely to have trouble staying asleep than were non-walkers. 

People who walked a bit more briskly actually slashed their risk of a sleep disorder by 50 percent.

Daily exercise also helps lessen the risks of a wide range of problems, from heart disease to depression and insomnia. 

Inactivity is linked to at least 15 chronic diseases. Thirty minutes of moderate daily exercise is recommended.

Weight-bearing exercise keeps us strong and flexible and wards off osteoporosis. 

If muscle or joint aches keep you awake, try smooth stretching movements to ease stiffness and pain. 

Yoga, tai chi, and calisthenics involve movements that increase flexibility.

Make an exercise appointment with yourself. 

Go jogging, ride a bicycle, swim, or work in the garden. 

Scheduling an aerobics class at a gym or community center can motivate you to stick with it. 

It’s even better if you sign up with friend. Whatever you do, consistency is the key.

Timing your exercise session is also important. 

Early morning exercises are often pleased to have accomplished the task prior to the required activities of the day, but, in general, early exercise doesn’t affect evening sleep. 

In fact, those who exercise at the beginning of the day, especially if they get up extra early to fit it in, seem to reach their energy peak by the afternoon and get tired after lunch.


Afternoon workouts seem to have the most benefit for those with sleeping problems. 

They help increase afternoon alertness and deepen evening sleep. However, do not exercise within three hours of bedtime. 

This time cushion will allow your body to slow down and its temperature to readjust.


Fruit Salad - Best Easy Fruit Salad Of All Time

I love when fruit is on sale, especially those that aren’t in season and can be used for fruit salad. 

When I saw that mangoes were 10 for 10 dollars at the grocery store, I loaded my cart with lots of mangoes.

Andy and I always have a big basket full of fruit on our counter and to be honest its quite rare for it to ever be empty which is odd considering how much we both eat on a daily basis.

When we woke up on Sunday and noticed that we didn’t have much left to eat in the house and that a visit to the grocery was in order, we looked at the fruit basket and decided fruit would be our breakfast.

Given that we would both be eating our fair share at our Easter gatherings, we figured a light breakfast would be ideal.

Not to mention this was easy to prepare and can be made a day ahead of time to be packed in lunches for the work week.

Easy Fruit Salad


1 mango
2 banana, peeled and sliced
2 tangerines, peeled and cut into small pieces
1/2 cup blueberries
1 apple, cored and diced
1/2 tbsp. lime or lemon juice
1 tsp sugar/agave

Cut the mango in half around the stone, and then crisscross the flesh of the mango halves with a knife into 1/2-inch squares. 

Push the diced mango flesh outwards and then slice off the squares from the skin into a bowl.

Add the rest of the fruit and toss with lime/lemon juice and sugar.

Serve immediately or refrigerator for 20 minutes for a colder fruit salad if your picky about your fruit needing to be cold like Andy is! :)

From my kitchen to yours, enjoy! ❤

Banana Bread - How To Prepare A Gluten Free Banana Bread

Today I wanted to do a post that got me back to my roots.  
If you asked me what is one food Id want to live off of for the rest of my life, I would've chose bread.  
To be honest, if you asked me today, it would still be bread.

Unfortunately for me, and quite possibly you, you've decided to cut back on gluten. 
Your health may be better for it, but no matter how much will power you have, you just crave it!  
My belief in my health coaching business is you should still be able to eat the foods you want.  
Her-ego this amazing recipe that will fool your tongue into think you're having that long desired gluten again.  
After all, why cant you eat healthy and love it?!


  • 3 ripe medium bananas 
  • 1½ c. roasted unsalted pecans
  • 2 Tbsp. grapeseed oil
  • 2 eggs, whisked
  • 1 c. almond meal/flour
  • 1 Tbsp. honey or maple syrup
  • 1 tsp. baking soda
  • 1 tsp. baking powder
  • 1 tsp. vanilla extract
  • ½ tsp.  cinnamon
  • 1 pinch salt

Preheat oven to 375 degrees. Place pecans in a food processor and grind down. 
Once the pecans are a fine meal, drizzle in grape seed oil while the processor is running to create a pecan butter. 
Peel bananas; roughly break them up and add to food processor. 
Combine mixture for about a minute or until the mixture resembles a soupy paste.

In a large bowl, whisk eggs. Add pecan/banana mixture along with remaining above ingredients. 
Mix to combine until it resembles a batter. 
Grease a glass loaf pan with coconut oil. 
Pour batter into greased loaf pan and bake for 25-30 minutes or until bread is cooked through. 
Allow bread to cool for about 10 minutes. 


Home Remedy for Cough And How To Prepare It

A good effective home remedy for cough focuses on assisting the body's natural process of expelling the excess mucous and phlegm that has been manufactured to trap and engulf pathogens and/or offending substances. 

In earlier times, settlers would drink herbal horehound tea and also make tea from the bark and leaves of the white birch tree. 

Authentic horehound lozenges are still sold today (mainly in Europe) but are difficult to find
in the U.S.

They are effective and much better than chemical lozenges that actually disrupt the body's normal processes.

The trouble with Horehound is finding it in a sugar free form.

Horehound does not taste good and for this reason I have had people say that they could not drink it without putting a lot of sugar in it.

When I found that out, I could not recommend it anymore.

I am still searching for sugar free Horehound lozenges and when I locate a brand that I can trust I will let you know about it. 

Home Remedy for Cough / Use an Herbal Expectorant

Also, a company called Naturade has been making an Herbal Expectorant Cough syrup that contains guaifenesin (white birch extract) and flavored horehound extract that they have been making since 1926. 

White birch extract could not be patented, so pharmaceutical companies copied it chemically and they tell us that their copy is better for us. 

But I generally do not trust counterfeits, especially when the real thing exists to serve us.

What if profits were not ahead of people? What then? 

Home Remedy for Cough / Use a Humidifier

Another thing that I found to be very important is to run a humidifier at night if you have a cough. 

The slight moisture in the air seems to gently coat ticklish air passages. Always be sure to disinfect a humidifier with a bottle of inexpensive hydrogen peroxide, unless the manufacturer directs you otherwise, prior to using. 

Quite a few nasty pathogens like to take up residence in a moist, warm humidifier. 

The last thing you need is to breathe in mold and bacteria that has been growing in the humidifier. 

Once disinfected, use only pure distilled water and several drops of solvent free Eucalyptus , or Lavender  oil drops in the water.

Some people like the smell to be very strong and others prefer it to be very light in the air.

Adjust it to your preference.

Peppermint smells nice, but I look for stronger anti-ineffective measures.

I want to assist the body by making the air inhospitable to the growth of the bacteria or virus.

Both eucalyptus and lavender are antiseptic in nature, with eucalyptus acting more strongly to open up clogged breathing passages. 

In medieval times, bunches of dried sage were hung on the bedposts to disinfect the air around the bed.

Sage tea was a regular medicinal tea, but I do not like the taste.

Honey makes it a little better. I do not mind breathing a hot pot of sage vapors though. That's very soothing to your throat. 

I lean toward natural disinfectants, especially when the air may be filled with infected moisture particles that keep re-infecting the person, making the job of getting well even harder.

Everyone has to breathe to live! Keep an aromatherapy pot going near your bed with lavender oil being diffused in a little almond oil, or natural canola oil to disinfect the air in your room.

Home Remedy for Cough / Do Not Re-Infect Yourself

Make sure you follow the same rule as I tell people who are blowing their nose at the onset of a cold: use only disposable napkins and throw each one away as soon as you use it. 

Do not re-infect yourself, or anyone else for that matter. 

And change your pillowcase everyday while you have a cough, or bronchitis. 

If you haven't killed the dust mites in your pillow lately, put the dry pillow in the clothes dryer for thirty minutes on high heat. 

Heat kills the dust mites and your certainly do not need to be breathing their filthy dropping while your lungs are already weak!

Herniated Disc- How to Cure Herniated Disc Using Chiropractic Treatment

Does sometimes your daily activity become problematic because you suddenly suffer from back pain which comes down to your leg? 

If you experience this, you could be affected by herniated disc. 

Herniated disk is one of the causes of someone suffering from back pain

Its a.k.a. slipped disc or Ruptured inter-vertebral disc.

Sometimes, you may have a herniated disc problem and you may not even be aware of it. See some nutrition ideas here.

People who do not have disk problem or symptoms are suddenly experiencing it. 

However, there are cases when slipped disc or herniated disc can cause pain. 

Several of the symptoms of herniated disc such as weakness and numbness in the lower back, chest, neck, leg or arm, shoulder, pain, low back pain or leg pain that relapses when you sit, cough, or sneeze and the pain and tingling of sciatica that comes from your bottom and go down to your back until your leg.

There are many treatments for hernia, such as physical therapy, anti-inflammatory medication, cortisone shots, and surgery. 

Surgery isn't a good choice for herniated disc as its not even required; surgery is not always fully succeeded in correcting the problem. 

Conservative treatment works well by a herniated disc.

It will be prudent to seek the services of a chiropractic doctor first if you suffering from severe back pain ongoing for week. 

And if you go for chiropractic treatment at the right moment, you can heal quickly and get help from the pain.

Hidden Home Remedy for Pimples

A good home remedy for pimples focuses on the following details:
  1. The role of sugar and a high carbohydrate diet in promoting pimples
  2. The relationship between a chromium deficiency and pimples 
  3. The role of toxic blood in pimple formation
Pimples are very unsightly and painful. 

They can leave scar pits and internal scars. Now I know that Jessica Simpson and other celebrities have heavily touted Proactive solution, but I have come to know that pimples begin in the body and must be addressed by internal measures. 

Oh, I appreciate the alcohol content, which destroys surface bacteria on the skin, and that is one part of the solution. 

There is certainly nothing wrong with trying its. and the bacteria certainly has to go to speed healing. But what about the internal issues? 

Millions and millions of tetracycline antibiotic prescriptions have been written for pimples. 

And we have millions and millions of people with yellow teeth because of it. 

Not to mention antibiotic resistance. And then there are now all of the lawsuits for Accutane. 

Aside from normal hormone surges, (which are worsened by vitamin deficiencies) I think pimples are ultimately caused by:
  • Eating sugar, (or high carbohydrates) in which bacteria on the skin thrive on 

  • A deficiency of chromium, B Vitamins, minerals and other vitamins 

  • Plugged pores and toxic build up in the blood

So what is my tried and true home remedy for pimples? Here it is:
  1. First cleanse the blood with two Burdock Root capsules twice daily. Do this for at least a month. 

  2. Never go to bed with make up on. Never go to bed without washing your face. Dab on hydrogen peroxide with a cotton ball immediately after cleansing. 

  3. Wash your face with tea tree oil soap icon. 

  4. Take a comprehensive multi vitamin icon that has 200 mcg. of chromium picolinate or chromium nicotinate in it 

  5. Eat one cup of sugarless yogurt, or kefir daily. Or if you cant do that, take one acidophilus capsule icon at bedtime. Keep bottle in fridge. 

  6. Keep your hands away from your face. Do not touch the pimples. Lysol your telephone and any other surface that your face touches. 

  7. Apply propolis extract in the morning to each pimple. Let dry and then apply make-up. At night, put propolis toothpaste on each pimple to dry them out and medicate them. You alternately use clear colloidal silver in the morning if you want to. 

  8. Grab anything green to eat and drink that you can get your hands on. Chlorophyll purifies and purges the blood.

What You Should Know About Alzheimers Disease and Dementia

Dementia is a serious progressive brain dysfunction that gradually leads to an increasing restriction of daily activities.

It usually begins with mild forgetfulness and end with serious brain damage. Alzheimers is one of the best known forms of the disease and it must be remembered that it not only affects the individual, but also those loved ones who surround them. 

The disease itself was named after a 19th century Doctor called Alois Alzheimer who noticed peculiar changes in brain tissue of a woman who had died from a curious cerebral illness which led her to become mentally deficient.

Abnormal clumps (known as amyloid plaques) and tangled bundles of fibres (neurofibrillary tangles in the brain are today considered classic signs of Alzheimers disease.

* Memory loss is an early sign

Alzheimers disease is usually associated with detrimental, progressive memory loss. The symptoms usually begin with periodic forgetfulness which usually worsens and is eventually noticed by the family.
Forgetfulness begins to interfere with daily activities and those in the middle stages of the illness may forget how to do simple task such as brushing their teeth or combing their hair.

The ability to think clearly deteriorates the individual often experiences language difficulties, deterioration of coordination, and loss of facial recognition. It is often difficult to diagnose the disease early but if you recognise any of the above signs, you should discuss with the person's doctor.

As the disease progresses the sufferer may become anxious or aggressive and begin to wonder away from the home. Sadly, patients begin to require full time care.

* Extensive research, but no cure

Although research has been extensive, no cure has been discovered. It has been noticed that there is a relationship between aging and developing Alzheimers disease. As there is no reversible cure, genetic factors make treating Alzheimers very hard.

The disease usually develops after the age of 60, and the risk goes up with age progression. However, it should be remembered that Alzheimers disease is not a normal part of aging. Younger people may also get Alzheimers disease, although this is much less common.

Other brain changes in people with Alzheimers disease have also been found such as the destruction of nerve cells in areas of the brain vital to memory and other mental abilities the connections between nerve cells are also disrupted. Lower levels of chemicals that carry messages back and forth from the brain and nerve cells have also been discovered.

The cause of Alzheimers disease is still not recognized although it is thought there are probably several factors affecting its development and the people who develop it.

Age is the most important risk factor as the number of people with Alzheimers disease doubles every five years after they reach the age of 65.

Scientists are also conducting research into a possible link to family history. It is thought genetics may also play a big role in the development of Alzheimers in many cases.

Several risk factor genes may interact with both each other and non-genetic factors to cause the disease. A gene creating one form of a protein called apolipoprotein E (ApoE) has been identified so far for late-onset Alzheimers disease. 

ApoE assists in carrying cholesterol in the blood and it has been found only about 15 percent of people have the form that increases the risk of developing Alzheimers disease.

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