What water should I drink?


This is a really good water article I found.


All Natural Allergy Relief Remedies

ACHO! *sniffle* *cough* for all of us who get allergies, we know that it’s not easy to tame them. We try everything and still can breathe, or have the itchy scratchy throat, & constant sneezing. Well lucky for us there are all natural safe ways to relieve our allergies.

First, Neti Pot.

Clearing the nasal passages of allergens and irritants, sinus irrigation originated in the Ayurvedic medical tradition and people in India have been receiving astounding results for centuries.

Next, let’s try Apple Cider Vinegar (ACV).

Drinking a glass of water with a teaspoon and some fresh lemon juice is the best way to wake up every morning. At the first sign of an allergy attack put 1 teaspoon of ACV in your Neti Pot for a fantastic sinus flush.

Now check out Local Raw Honey (bee pollen).

Telling you to eat something like raw honey for seasonal allergies may sound too easy because it is so sweet, but don’t discount this ancient remedy. Taking  a tablespoon of local raw honey every day will help your body build a tolerance to the local pollen that is running amuck your sinuses.

Finally, Eucalyptus Oil.

You can use Eucalyptus oil for season allergy relief in a variety of ways. You can put several drops into your Neti pot, inhale it via a diffuser or use it in your laundry detergent as an antimicrobial agent.

Chamomile Herb Tea

Tea has been used as an herbal remedy for centuries to treat a variety of different ailments. One of the most common types of tea is chamomile, a white-pedaled flower reminiscent of a daisy. This flowering herb us typically dried and steeped into a tea that helps to sooth and relax the body. Nicknamed “sleep tea”, chamomile is a very mild flavored tea. This herbal tea, along with similar varieties, such as lavender and lemon balm can be used to relieve insomnia and help to promote a healthy sleep cycle and overall well-being. One of the active compounds in the chamomile plant is apigenin; studies have found that this compound reduced locomotor activity. Flavonoids, mucilages and coumarins are also present in chamomile and may have a calming effect on the body, allowing for a more restful sleep.

Here is how it’s done!


  • 2 tablespoons fresh chamomile flowers
  • 2 cups boiling water
  • 2 slices apple (thinly sliced)
  • honey (to taste)


  1. Rinse the flowers with cool water.
  2. Warm your tea pot with boiling water.
  3. add the apple slices to the pot and mash them with a wooden spoon.
  4. add the chamomile flowers and pour in the 2 cups boiling water.
  5. cover and steep for 3-5 minutes
  6. strain the tea into two cups.
  7. add honey to taste
  8. drink & enjoy!

The Importance Of Sleep

Sleep is also a time when metabolic functions change and slow down. Some of these metabolic changes help regulate appetite. Appetite is controlled by the hormones gherlin and leptin. Leptin is stored in and released from fat tissue, and it inhibits appetite and increases energy. Ghrelin, on the other hand, is a hormone made in the stomach which increases appetite and lowers energy levels. Studies have shown that sleep deprivation causes almost 20 percent decline in leptin and increase in gherlin levels as much as 28 percent. This means that lack of sleep correlated with hungrier. Another study showed that less sleep correlated with higher BMI, possible due to the fact that hungrier people eat more.

Another important effect of not sleeping is a decrease in immunity. Studies show that people who are deprived of sleep from 3 am-7 am experience a 30% drop in immunity and a 50% drop in immune function for up to 4 weeks. So it is very important to get regular sleep every day.

Baked Italian Meatballs

Serves 1


4-6 ounces lean ground beef

1/4 teaspoon basil

1/8 teaspoon oregano

1/8 teaspoon garlic powder

1 Tablespoon minced onion

1 clove garlic crushed and minced

1 serving Melba toast crumbs or crushed nut thins

1 recipe marinara sauce (recipe below)


  1. Combine meat, cracker crumbs and spices and mix thoroughly.
  2. Form into balls.
  3. Place into baking dish and cover with marinara sauce.
  4. Bake for 20-30 minutes at 350 degrees. Garnish with fresh basil.

Marinara sauce

Serves: 2 or more

  • 4 large tomatoes or as many as you want if you wish to increase the recipe
  • 1 cup chicken or vegetable broth
  • 1-6 ounce can tomato paste
  • 1 tablespoon dried basil or fresh rolled and chopped basil to taste
  • 2 tablespoons minced onion
  • 2 cloves of garlic crushed and minced
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
  • Cayenne pepper to taste
  • Pinch of marjoram
  1. Chop tomatoes or puree in a food processor for a smoother texture, add spices and heat in a saucepan.
  2. Allow to slow cook for 30 minutes to an hour.
  3. Allow the liquid to reduce or add additional water to achieve desired consistency.
(1 vegetable)

Ditch the Toxins for Better Health

How clean is YOUR home? I’m not talking about dirty floors and piles of dishes. But what kind of products are you using to clean those items? Do you know that you could be putting yourself and your family at risk with everyday products you use in your home? Toxic chemicals from cleaning products, laundry detergent, soaps, lotions, deodorants, make-up, etc are most likely hiding in the ingredient list and you might have no idea how to spot them.

As a society, we stress more about what goes IN our body and rarely think twice about what we are putting ON it. Our skin has the potential to absorb up to 60% to what we put on it. You have to wonder where it all goes, right? And the sad thing is, almost all the products out there are NOT regulated. The safety lies in the hands of the manufacturers. Now that’s scary!

There are thousands of chemicals out there. But for the sake of not overwhelming you, lets just touch lightly on 3 popular ingredients that have been studied and are known to be harmful. There is SO much information out there, so do your research!

1) Sodium Lauryl/Laureth Sulfate (SLS, SLES)- An inexpensive and effective foaming agent. This ingredient is a surfactant, detergent and emulsifier-used in thousands of cosmetic products, as well as industrial cleaners. Also listed as Ammonium Laurel Sulfate (ALS). The harm comes in the manufacturing process, as it results in becoming contaminated with a carcinogenic by-product. Many cases showing it can lead to irritation of the skin and eyes, organ toxicity, development/reproductive toxicity, neurotoxicity (poisonous or destructive to nerve tissue), endocrine disruption, cellular changes, possible mutations and cancer.

2) Parabens– Parabens are man-made chemicals often used as preservatives in cosmetics, pharmaceuticals, foods, and beverages. They may be listed as any of the following: butylparaben, ethylparaben, isobutylparaben, methylparaben or propylparaben. While some researchers report that the amount entering the body is too small to be of concern, we do know that parabens are known as xenoestrogens, which mimic estrogen in the body.  “Estrogen disruption” has been linked to breast cancer and reproductive issues. They can enter the body if ingested and they are also absorbed through the skin. That information alone should be a good enough reason to steer clear of paraben containing products.

3) Fragrance/Parfum/Perfume– Found in most personal care products including sunscreen, shampoo, soap, body wash, deodorant, body lotion, makeup, facial cream, skin toner, exfoliating scrubs and perfume. Even products labeled, unscented, can still contain fragrance to mask any unpleasant odors. When it comes to fragrance, what we don’t know could actually be hurting us. Current laws do not provide the FDA with the authority to require disclosure or public safety of fragrance ingredients. In the U.S., companies are required to list ingredients on the label; however, this regulation excludes the individual constituents of fragrance in order to preserve fragrance trade secrets. This law is one that is outdated, unnecessary and poses a real barrier to ensuring the safety of personal care products.Unfortunately, a “fragrance” can include dozens to hundreds of individual chemicals, some of which are known carcinogens, neurotoxins, endocrine disruptors, or known to cause allergies.

Ok, if you haven’t already, go check to see if any of your personal care products contain any of the 3 listed chemicals.  I understand that many of these products are expensive. If you have them, use them up, then research safer alternatives.

We spend a large amount of time indoors, in our own homes. Up to 80-90%.  That’s a lot time. Why not invest the time and be more cautious about the products you are using on a day-to-day basis.





Spinach Artichoke Dip


2 cups cottage cheese (blended in Ninja blender)

1 cup low fat Greek, plain yogurt

1 can artichoke hearts (not marinated)-chop

1 bag frozen spinach

Cajun seasoning


  1. Mix all ingredients together and put into a baking dish.
  2. Bake at 400 degrees til bubbly.
  3. Enjoy with Nut-Thin crackers or celery sticks.

*Shape Approved*Crunchy Apple Chicken Salad


4 to 6 ounces chicken, cooked and diced

1 apple, diced

3 stalks celery, diced

3 Tablespoons lemon juice

1/8 teaspoon cinnamon

Dash of nutmeg, cardamom, and salt

Sweet Leaf Stevia to taste

Wedge of lemon


  1. Mix ingredients together, sprinkle with stevia and cinnamon
  2. Chill for 20 minutes in the refrigerator
  3. Serve with a wedge of lemon and enjoy


Phase 2 modifications: Add chopped walnuts or raw almonds. Mix in plain yogurt or 1 Tablespoon of sour cream for a creamier texture.

(1 protein, 1 vegetable, 1 fruit)