Three Easy Ways to Add Fermented Foods to Your Daily Diet and a Basic Kraut Recipe

You have probably heard that fermented foods like kraut (sauerkraut) are full of probiotics and that probiotics feed the good bacteria in your gut or microbiome. Now the question is how to get them into your daily routine so that they become a habit. You are much more likely to eat fermented foods if they are on hand all the time, of course. One easy way to assure that this is so is to make your own. Most fermented foods are truly simple to make and do not require a lot of time. I usually do it while I am in the kitchen making dinner anyway. See the bottom of the post for a basic recipe for Kraut that you can change up however you like.  Continue reading “Three Easy Ways to Add Fermented Foods to Your Daily Diet and a Basic Kraut Recipe”

Nutrient dense foods

10 Ways to Sneak Nutrients into your Diet Without Taking a Pill

These days, with things to contend with such as soil depletion, food traveling great distances before it reaches your table, and processed foods that are stripped of nutrients, it can be hard to get the nutrients that your body needs in your daily diet. Although there are many ways to sneak in extra nutrients, I find that a small list is better for comprehension, so here are 10 ways to sneak in nutrients. Most of them you will barely notice! And, hey, if you only pick 2 or 3, you are better off than you were before. Continue reading “10 Ways to Sneak Nutrients into your Diet Without Taking a Pill”


Dandelion: A Super Food?

Oh, the lowly dandelion! This “weed” is actually anything but lowly, and now that it is spring, it is the perfect time to bring to mind their benefits before you start your war with them (if you do). Please allow me break down the benefits of consuming the different parts of dandelions for you.

Dandelion Root:

  • Helps with digestion
  • improves liver function and increases production of superoxide dismutase (the body’s primary antioxidant)
  • Contains resistant starch which balances your microbiome)
  • Full of anti-cancer phytonutrients and antioxidants
  • Regulates blood sugar and insulin
  • Improves cholesterol ratios
  • Reduces inflammation
  • Improves gall bladder function by increasing bile production
  • Boosts immune function
  • Regulates blood pressure

The roots are most often made into tea. There are many brands sold at Amazon and even your local grocery store. Dandy Blend is a brand of dandelion “coffee” that contains beetroot and chicory as well (both have health promoting properties). It is tasty and you can control the strength easily. I drink it at more of a tea strength, but your can just add more and have “espresso”. It is instant and dissolves in hot or cold water.

To Make  dandelion tea or coffee from the roots:

Continue reading “Dandelion: A Super Food?”

Sprout Mix

Sprouts: These Tasty Gems Contain Nutrients that Detoxify, Fight Cancer, and Balance Hormones

Sprouts are one of my favorite ways to get extra nutrients into my diet! They are tasty, simple to make, and jam packed with nutrients, many of which are cancer fighting. I add them to salads, sandwiches, wraps, and even soups (such as Mung bean sprouts for Pho). Even if you have no space for a garden, you certainly have space for a jar to sprout these! Continue reading “Sprouts: These Tasty Gems Contain Nutrients that Detoxify, Fight Cancer, and Balance Hormones”

Gardening Tools

Gardening: The Health Benefits

The calendar professes that it is spring. Although it hasn’t felt much like spring here in the Seattle area, I am excited to start gardening. Right now I have some seeds started indoors and we are doing a major renovation of the garden. We are taking out the old raised beds and converting it to a square foot garden. I am going to do a whole section of medicinal herbs this year! Continue reading “Gardening: The Health Benefits”

Decoction of marshmallow root, slippery elm bark. and licorice root

Decoction of Marshmallow Root and Slippery Elm Bark to Heal and Seal your Gut

Decoction of Slippery Elm Bark and Marshmallow Root

What is a Decoction?

A decoction is simply a very strong tea made from the chopped, sturdier parts of herbs (roots, barks, etc). In this decoction, we use chopped Slippery Elm bark and chopped Marshmallow root. Both are demulcents. A demulcent relieves irritation and inflammation and forms a film over your  mucous membranes to soothe Them. This decoction is great for anyone with leaky gut (go here to find out if that is you) or someone dealing with diarrhea or constipation. For mild cases, you can simply take a tablespoon upon waking, about 15 minutes before each meal, and before bed. For extreme cases of leaky gut, you can take a tablespoon every two hours or so. This can be done for a month, or even two if your leaky gut is really bad. For my decoction, I add a little bit of Licorice root. Let me break down the individual ingredients for you. The printable version will be at the bottom of the post.

Continue reading “Decoction of Marshmallow Root and Slippery Elm Bark to Heal and Seal your Gut”

Homemade Hand Sanitizer: Microbiome Safe

If you’re not sure why you need a microbiome-safe hand sanitizer, go here to read all about your microbiome and why you need to protect it.

What’s in Hand Sanitizer?

Most store-bought antibacterial hand sanitizers, besides being made of dangerous petroleum-based chemicals, contain antibiotics such as Triclosan. Triclosan can kill off good and neutral bacteria, leaving antibiotic resistant bad bacteria to proliferate. Not only that, but there are hormonal implications coming to light with Triclosan as well! Great. Now what do I do if I am out at some germ-ridden place such as a porta-potty or hospital? Make your own hand sanitizer with essential oils and and bring it with you! Continue reading “Homemade Hand Sanitizer: Microbiome Safe”


Protecting Your Microbiome

Microbiome? Micro-what? If that is what you said to yourself as you read the title to this post, let me elaborate. You may have heard by now that you actually have more bacterial cells than actual human cells. This collection of bacterial cells is called your microbiome, microbiota, or microflora depending upon who is speaking. For the sake of simplicity, I will refer to it as your microbiome. Why should you care about protecting your microbiome? Hold onto your seats while I tell you! Continue reading “Protecting Your Microbiome”

Non-toxic room scents

Non-toxic Ways to Make Your Home Smell Amazing (and Two DIYs)

Picture this. You come home from work and the house smells funky. Hopefully you find the source of the offending odor, but even if you do, it might still be lingering. Why not light a scented candle? Why not spray a shot of air freshener? Why not use a plug-in room freshener? I thought you’d never ask. Let me tell you why. Continue reading “Non-toxic Ways to Make Your Home Smell Amazing (and Two DIYs)”