Health is Wealth at The Healthy Edge!

The Healthy Edge is owned by Bridgette Cummings in Springfield, Missouri and also a personal trainer and a Nutritionalist. Bridgette has been great to help us realize the importance of meals that are anchored in solid proteins along with healthy amounts of carbs and proteins. The Healthy Edge opened because of wanting to create a healthy alternative to fast food for people on the go. They offer a low carb smoothies and protein smoothies as well. 

Bridgette – What part of the business do you love the most?

She loves interacting with you, our community and helping you. She loves seeing people creating healthier habits when they tell her they’re feeling better, losing weight, and losing inches. It also creates awesome friendships.

Nutritional Value of the Healthy Edge Smoothies

  1. Plant-based protein – are awesome because a lot of people have a lot of dairy allergies or food allergies where they can’t have certain foods.

  1. We make all of our bases with water- there’s no milk or anything like that involved.
  2. We use a Stevia based sweetener – to not add all those artificial stuff into it.
https://upload.wikimedia.org/wikipedia/commons/3/3b/Summary-of_main-key-mechanisms-targeted-by-carbohydrate-protein-amino-acid-and-lipid-based-biostimulants.gif

The “Scoop” on Healthy smoothies

Shakes are super low in calories. None of them are going to be over 250 calories, which is awesome. The shakes are 10 to about 15 carbs. And then the protein is going to be around 25 grams of protein in every type of smoothie. In addition to that there are about 21 different vitamins and minerals as well to give you those vitamins and minerals too, so you are missing out on all those essential nutrients as well.

How to Manage Stress Eating

It’s about creating that balance and finding that balance and not removing any one food group completely. It’s creating what works best for you and making sure that you’re eating the way your body works best. Eating the right foods and making that a balanced choice instead of extremes like removing one food group or extended periods of fasting all the time.

How to improve your health

Get the right amount of protein. Ideally, that is half of your body weight in grams of protein per day. 

  • For example: if you weigh150 lbs you should eat up to 75 grams of protein per day.  

So your main meal and/or breakfast should be between 20 to 30 grams. (Anything over thirties excess in your body does not absorb it)

Your smaller meals or snacks should be between 10 to 15 grams of protein would be ideal.

Final Thoughts From Bridgette

As an entrepreneur to other practitioners – “I’m only 25 and I opened this business when I was 24. One of the biggest things is that I was that I was skeptical at the beginning and nervous. 

I had that just a nervous feeling of – is this was going to work, what if this doesn’t and I’m in a lease and all these worries and doubts kept popping up in my head. The biggest piece of advice I would have given myself is to just open up and let the law of attraction start happening to me. 

I now have three different locations, one in Nixa, one in downtown Springfield MO, and then the one on South Campbell in Springfield. 

It’s just been an incredible opportunity and the main momentum has just happened in the past six months – it has been so unbelievable! 

My biggest advice to you is: don’t allow that self-doubt to creep in and just run with it.”

Where can people find you?

Follow The Healthy Edge on facebook

And on Instagram Healthy Edge Nutrition Club

Google map to The Health Edge Springfield MO 

Handy affiliate links for you to Bridgette’s favorite books: 

The Five Elements of The 5 Second Rule – by Mel Robbins

The Book  or  The Audio Book

“Girl, Wash Your Face” by Rachel Hollis

“Girl Stop Apologizing” by Rachel Hollis

Put Some Energy In Your Life With Vitamin B 12

What is Vitamin B12?

A vitamin important for the normal formation of red blood cells and the health of the nerve tissues. It is also important in helping with the energy levels in your body. 

There are 2 forms:

  • Methylcobalamin – the most natural and absorbable form 
  • Cyanocobalamin – is Synthetically made and less absorbable by the body. 

My friend asked me if Vitamin B12 would help her as she was feeling tired and exhausted all the time. She sleeps well at night but still feels tired. So tired that she can hardly drag herself through the day. She was pushing herself through every activity, still being productive, but not like her normal energetic self. We got to talking about vitamin B12. Vitamin B12 is a nutrient that helps keep the body nerves and blood cells healthy and helps make DNA the genetic materials of the cells. Vitamin B12 also helps to prevent types of anemia.

Vitamin B 12 Helps with energy

The Benefits of Vitamin B12

Vitamin B 12 Helps Prevent Anemia

The human body produces millions of red blood cells every minute. These cells cannot multiply properly without vitamin B-12. The production of red blood cells reduces if vitamin B-12 levels are too low. Anemia can occur if the red blood cell count drops.

Vitamin B 12 helps to Prevents Birth Defects

Women who don’t get enough vitamin B12 may have a higher risk of giving birth to a baby with potentially disabling or fatal birth defects.

Vitamin B12 Supports Bone Health

Vitamin B12 appears to have an effect on bone-building cells.

Vitamin B 12 is Good for the Eyes

In the big world of nutrition, eyesight is often left behind by more mainstream concerns, such as weight loss or maintaining healthy cholesterol levels. But that doesn’t mean your eyes don’t feel the effects of diet – just the opposite, really. Your eyes are delicate organs and require a mix of nutrients to function optimally. Vitamin B12 is among them, though researchers are still learning more about its exact role in keeping the eyes healthy.

Vitamin B 12 can Help to Improve Mood & Symptoms of Depression

This vitamin has been known to boost mood and energy and reduce depression, taking a good B-complex daily (at least 10 mg) can help with ensuring good levels are maintained.

Vitamin B 12 May Benefit Your Brain and Prevent the Loss of Neurons

Vitamin B12 deficiency has been associated with memory loss, especially in older adults. The vitamin may play a role in preventing brain atrophy, which is the loss of neurons in the brain and often associated with memory loss or dementia.

Signs of Vitamin B12 Deficiency

  1. Pale or Jaundiced Skin
  2.  Weakness and Fatigue
  3. Sensations of Pins and Needles
  4. Changes to Mobility
  5. Glossitis and Mouth Ulcers
  6. Breathlessness and Dizziness
  7. Disturbed Vision
  8. Mood Changes
  9. High Temperature

Risk Factors of Vitamin B12 deficiency

  • Some of the risk factors are that older people struggle more with B12 levels than younger people. 
  • People that have had a recent surgery or difficulty absorbing certain nutrients in the bowel.
  • People that have diabetes or on the medication Metformin
  • People that are on a strict vegan diet 
  • Those taking long term anti-acids for heartburn. 

Food sources that have high Vitamin B12

  • Beef
  • Liver
  • Chicken
  • Fish
  • Shellfish
  • Trout
  • Salmon,
  • Tuna fish
  • Clams
  • Fortified breakfast cereal
  • Low-fat milk
  • Yogurt
  • Cheese
  • Eggs
Foods Rich In Vitamin B 12

Do any vegetables contain Vitamin B12?

If you look at the list, I don’t see anything that’s actually a vegetable.

The only “vegetables” or non-meat food sources are things that are “fortified” like packaged cereals etc… so be away that this is a nutrient that supplementing may be important for if you ware on a strictly vegan diet. 

How is Vitamin B 12 Best Absorbed?

Vitamin B 12 is a water-soluble vitamin and is absorbed by the intestinal walls. It is not very well digested through the stomach therefore the best way to take your vitamin B12 is in a liquid or dissolvable tablet under the tongue. That way the vitamin goes directly into the bloodstream. 

Final Thoughts

Vitamin B12 is a nutrient that plays many essential roles in your body. The RDI for vitamin B12 ranges from 2.4 mcg for adults to 2.8 mcg for breastfeeding women. Most people meet these needs through diet alone, but older adults, people on strict plant-based diets, and those with digestive disorders may benefit from supplements, though dosages vary based on individual needs.

We do have a good quality Vitamin B12 if that is something you are looking for on the Powerline Health website: Sub-dissolve B 12

I hope this has been helpful information in your day. Don’t hesitate to reach out to me with any questions. 

Until Next time – this is Nurse Mary – Be Well!

References: 

MCT Oil – What is it? What makes it so great?

MCT (Medium-Length Chains) oil is a supplement often added to smoothies, bulletproof coffee, and salad dressings. As the name suggests, medium-chain triglyceride (MCT) oil contains medium-length chains of fats called triglycerides. Due to their shorter length, MCTs are easily digested and many health benefits are linked to the way your body processes these fats.

I have been adding MCT Oil to my Power Coffee, smoothies and salad dressings. I really like it – it is super slippery, doesn’t have a strong coconut scent and overall I like it. 

Where Does it Come From?

MCT oil is most commonly extracted from coconut oil, as more than 50% of the fat in coconut oil comes from MCTs. These fats are also found in many other foods, such as palm oil and dairy products. 

MCT Oil helps you burn fat

MCT oil has been shown to increase the release of two hormones that promote the feeling of fullness in the body: peptide YY and leptin. For this reason they are beneficial in weight loss.

MCT oil can help optimize the growth of good bacteria and support the gut lining, which could also help you lose weight.    

The Healthful Fatty Acids Found in Tropical Oils

Read More…

Manage Your Fear

Manage Your Fear – There is Creativity Living Beyond Fear

Don’t let fear immobilize you. However, this does not mean you should try to stomp it out entirely. Fear exists for a reason, we just need to learn how to “manage” it. 

I found this concept fascinating recently when listening to a podcast of Elizabeth Gilbert interviewing Marie Forleo. Both of these women are fascinatingly creative ladies – I could sit and listen to them all day. Anyways, Elizabeth Gilbert was explaining a concept she talks about in her book:

Big Magic- Creative Living Beyond Fear

Moving Beyond Your Fear

I found this very interesting and I wanted to share the basics of what I understood from the conversation with you. 

So many times in my own life I have let fear hold me back in my health journey. 

If I have a busy day for example: I might be afraid I have to eat breakfast because what if there is not any food around at lunchtime (We live in America – like that is going to happen right ?!) 😀. Another “dumb” fear I let creep in on my health journey – I better change my plan to start eating better today and put it off until tomorrow – because today we are going to go out to eat and I don’t want to fail the 1st day. Or how about this one – do you ever do this? I better not get up and exercise early today because then I’ll be too tired this evening and I have a big day ahead of me… I’m sure these things never happen to you though… 😄

Fear can lead to self doubt

😨 Wow! Really?! This podcast really spoke to me on so many levels so let me see if I can explain what I got out of this one piece of her book:

Fear is a Necessary Companion

Often we want to push through our fear, get rid of it, punch it in the face or whatever way we see fit we “demonize” fear. 

The concept she talks about is that of fear being a companion. We should not be wishing to be a “fearless” person, because the only truly fearless people are psychopaths or toddlers 🙂 Neither of which seems like a good place to be right?!  Dangerous to themselves and others – not a good thing to model, right? 😱

She talks about how we should instead have respect and appreciation for fear. Fear is the reason you are still alive today. Think about the times in life where fear has kept you from harm: A situation that didn’t look safe, jumping when you should have jumped to miss a near accident – all those types of things. 

Man afraid of tiger showing fear and concern

Using Your Fear

Every single one of us can point to a thing that happened in our life that fear has saved us from.  For example, I get very fearful when having to drive in heavy city traffic. But at the same that fear keeps me alert.

Fear Helps you be alert in difficult situations like big city driving
Fear does it's job well

Fear does its job well, it just it can’t tell the difference between an actual life-threatening situation and a story or idea you have come up within your brain. Creativity will always provoke fear because it asks you to come into and uncertain outcome. Fear hates that and thinks you are going to die 🙂

Be Happy, Allow your Creativity to flow.

So when you start a new creative project, be aware that fear is going to pop up. Fear is the mind-killer. Simply tell it that its services are not needed here. (For example, I’m just writing an email, or what have you.) 🙂 

I got a big kick out of how she talks about the fear as another being within us. It is just misguided at times as to when it is needed and when it is not. 

She talks about respecting fear because it is really important in protecting us. “Fear, you don’t own me. You can come along, but I’m still doing this thing :)” – Fear doesn’t get to make the decisions – YOU DO… 

Especially in creative situations or even choosing to not eat the snack etc… (fear will tell you every time you are going to starve or it might be a long time before your next meal etc…) 

“Fear does its job well, however it can’t tell the difference between an actual life-threatening situation.”

Fear teaches is to be careful

Don’t Let it Control You…

If you let fear control you, it will shut down one idea after the other – nope don’t do that, nope too risky, nope… One “no” after another and your life will be so much smaller than you want it to be. 

I found this very insightful. It really helps us understand why we let our brains talk us out of things we want or need to do. Fear is not evil in and of it’s self, we just need to learn to look through it and see when it is not making rational decisions. 

I hope this insight has been helpful in your journey to better health. What fears have you had to “talk yourself” out of recently? 

Until Next timeBe Well!

Let go of fear

What is Crepitus?

Crepitus Definition

Crepitus is actually the description of a sound. For instance, when we breathe, one of the sounds that we hear in the lung sometimes is called crepitus. It’s a very broad diagnosis and can encompass a variety of issues.

So all crepitus really is is a sound. Often you will find crepitus in joints, and is very common in knees. People can sometimes have crepitus of the neck and sometimes in their ankles. Essentially it’s a crackling of the joint.

Crepitus Symptoms

You can even have crepitus in your neck, but one of the types of crepitus is a tiny gas bubble that forms and collapses within the joint. This type of popping does not typically cause pain.

What can happen, is the tendons and ligaments repeatedly snap over the joints, body structure, etc. This snapping can sometimes cause pain.

Crepitus Causes

Read More…

Energizing Fuel Pull – All Day Sipper

I have been drinking the “Fuel Pull” All day sipper drink (they are very slimming) I found on the THM website and LOVE it! It tastes AMAZING!

What is great about this recipe is that it is packed with nutrition, energy, protein, fiber & is low carb friendly. It can also be low fat friendly.

Add a full Tablespoon of Coconut Oil to give you the energy to make it through your whole morning.

I like to throw in a handful of frozen Spinach or Kale and a few pieces of frozen Okra.

Adding the extra vegetables, the smoothie still tastes great while at the same time giving you some fiber to detox the body a bit.

Here is the recipe to share today:

Hello Health Sipper (FP)

Ingredients:

  • 1/2 tsp Just Gelatin
  • 1 Tbsp cool water (for the gelatin)
  • 1 tbsp just off the boil water (for the gelatin)
  • 2 tbsp Boabab Boost Powder
  • 4 to 6 pinches mineral salt
  • 1/2 to 1 tsp MCT Oil
  • 1 to 2 tsp Integral Collagen
  • 1/8 tsp Sunflower Lecithin
  • 2 to 3 doonks Pure Stevia Extract Powder
  • Juice of 1/2 lemon
  • 2 red mini sweet peppers (or 1⁄4 red bell pepper)
  • Chunk of a red jalapeño (optional, for us feisty tigers)
  • 3 drops of Wild Orange or Tangerine Essential Oil (optional)

Instructions
Place the gelatin in a 1-cup measuring cup. Add the cool water and stir until dissolved, then add the boiled water and stir. Fill the measuring cup with enough cool water to come to 1 cup and place in the blender. Now fill the measuring cup with 1 more cup cold water and add to the blender. Blend for a few seconds.

Add all the remaining ingredients and blend on high until all is creamy and the peppers are completely broken down. Pour this concentrate into a quart jar. Fill to the top with ice, add water only if needed to reach the top, and stir well. Taste and adjust the flavors to “own it” and sip your health into renewal.

Here are affiliate links to get each of the special ingredients in the recipe:

Gelatin Powder – https://amzn.to/349hX4k
Boabab Powder (organic) https://amzn.to/2qMqlcp
MCT Oil – 100% Natural: https://amzn.to/2tcIgd7
Collagen Powder (grass-Fed): https://amzn.to/2YGE4hk
Sunflower Lecithin: https://amzn.to/2LQyCmP
Stevia Powder (Organic): https://amzn.to/2YGeb1j

Nurse Mary here – Signing off, Until Next TimeBe Well!

I have started a facebook group – you are welcome to join us to: www.GetHealthyThenTrim.com

Energizing Fuel Pull Health Sipper

6 Reasons Why Coconut Oil is Good For You

🥥 Coconut oil is one of the few foods you can truly call a superfood. Coconut Oils is also one of the most controversial foods on the market. 

🥥 It just takes 2 Tablespoons 🥄🥄per day…

There are 3 types of people you will meet when it comes to Coconut oil:

  1. Those that won’t touch it because it has “saturated fat” – they have been lead to believe that fat causes heart disease. They are wrong
  2. The person who sees the benefits of Coconut Oil but are scared to eat it because it is “too high in calories”. They have been led to believe that all calories are created equal. They are wrong
  3. The person that uses Coconut Oil it for everything 😍

I saw this video that explains why you should eat at least 2 TBSP of Coconut oil every. The article talked about Coconut Oil having an impact on losing weight, boost your immune system, lower inflammation and overall just and feel amazing. 

Just 2 Tablespoons per day to help with health.

Just so you know, I took this to heart and have been using 2 Tablespoons of Coconut Oil per day since I heard about this. So far I feel good, not negative effects, it certainly hasn’t caused me to gain weight. It has made me feel less hungry and my skin seems to be softer. 

🥥 #1 Coconut Oil to help you lose weight

Even though 1 TBSP contains 120 calories. These 120 calories don’t act the same in the body as say 120 calories of Canola Oil. 

The different kinds of foods we eat have different effects on our health. 

Coconut oil is more thermogenic compared to other foods and fats. 

This means that eating Coconut Oil tends to increase energy expenditure. 

So what that looks like then is when you eat coconut oil it helps to burn more calories. 

In order to lose weight two things need to happen

  • 1st you need to be in a calorie deficit. (This doesn’t really mean you need to eat fewer calories and exercise more)   

It means you need to eat foods that boost your metabolism, not suppress it. That way you can nourish your body so you can set your body up to let go of the trapped fat to be burned by your muscles. 

  • The 2nd thing that needs to happen to lose weight is hormonal balance. (This means maintaining healthy organs, specifically your liver, adrenals and thyroid). 

Coconut oil not only helps your body burn more calories than it takes in – if you are eating healthy food that is – but it protects your liver so your thyroid and adrenal glands can function at a higher level. 

Coconut for Weight Loss

Conclusion: Eat Coconut oil – lose Weight

Reason to eat Coconut oil #2:

🥥 #2 Coconut Oil is pro-health because it is Anti-everything

You have probably heard about anti-inflammatory foods that reduce oxidative stress on the body. 

  • Coconut Oil tops the list of Anti-inflammatory foods – it is also anti-bacterial
  • It stops bacteria causing gum disease, urinary tract infections and ulcers
  • It is also anti-carcinogenic – it keeps dangerous cancer cells from spreading while boosting immunity
  • It is also anti-fungal, destroying infection promoting fungus & yeast

Coconut Oil is anti-inflammatory, meaning that it suppresses inflammation and allows tissue to repair

Anti-microbial – it inactivates harmful microbes and fights infections. 

Antioxidant – protects from free radical damage. 

Anti-retroviral / anti-parasitic / anti-protozoa / Antiviral/ 

Coconut Oil rids the body of lice, tapeworms and other parasites. It can even kill viruses, measles, hepatitis and more.

Coconut Oil is Anti-inflammatory

Imagine how your health, immunity, and your ability to burn fat would improve if you choose to eat just 2 TBSP of this superfood each day!

🥥 #3 Coconut Oil stabilizes blood sugar and insulin levels

This may not sound like it makes sense – that coconut oils can help with insulin levels and blood sugar since it has no direct impact on blood sugar levels. The indirect effect is where the magic happens

Coconut Oil helps glucose enter your cell

When Coconut Oil enters the cells it is slowing and reducing insulin levels in the blood. It is important to eat balanced meals that contain all food types. 

It is especially important to choose high-quality fats like coconut oil. 

The healthy fat in Coconut Oil plays an essential role in regulating blood sugar

Because Coconut Oil slows the digestion of glucose this process allows for a slow steady stream of energy from your food. It does this by lowering the overall glycemic index of your meal. 

When you include Coconut Oil in a meal with carbohydrates the carbs are broken down into glucose more slowly. That way blood sugar levels remain steady even after you eat. 

Coconut oils consist of Medium Chain Fatty Acids (MCT’s)

Coconut Oil helps with blood sugar control.

Coconut Oil is unlike modern vegetable oils like soy, corn, canola – which are made from Long Chain Fatty Acids (PUFA’s)

  • It is the important point out – oils that consist of long-chain fatty acids (PUFA’s) may actually decrease the cell’s ability to absorb blood sugar. 
  • This could cause or make worse – insulin resistance and diabetes. 
  • Healthy cells use glucose. Unhealthy cells do not. 

🥥 #4 Coconut Oil lowers your risk of Heart Disease

Populations that eat Coconut Oil are some of the healthiest in the world. They also have the strongest hearts. 

Coconut oil does not oxidize when exposed to oxygen like many other oils. 

The Oxidation of fats is linked to oxidative stress in your body. 

If you have a history of heart disease in your family switching to coconut oil will have an immediate positive impact on the health of your family members. 

🥥 #5 Coconut Oil boosts Thyroid Function

Coconut Oil has a unique fatty acid that stimulates better Thyroid function. It is interesting that there are many published studies that back this up. 

Why are 34 % of Americans affected by metabolic syndrome?

The consumption of polyunsaturated fats has increased in the last 20 years. 

Are we any healthier?

There are published studies on the relationship of coconut oil, the thyroid and metabolism. Coconut oil has unique fatty acids that stimulate metabolism. These Fatty Acids supply the body with tremendous energy and promote weight loss. 

Most people are unaware that Hypothyroidism is an Autoimmune disease

This is the reason that medications for Hypothyroidism are not very effective.

It stands to reason then that initiating Thyroid Hormone replacement therapy without addressing the underlying immune imbalance is like changing the oil in your engine with the hopes that the transmission will stop failing – it doesn’t work that way… 

To reduce thyroid problems you need to reduce inflammation because inflammation stops the change of T3 to T4 (Thyroid Hormones). T4 is the inactive form of Thyroid Hormone. Coconut Oil stops inflammation – allowing for a healthy liver and the production of proper thyroid hormones. 

Coconut Oil can help Thyroid issues, Auto-immune disorders & brain fog

🥥 #6 Coconut Oil kills Candida Fungus

Research has revealed the Coconut Oil can fight a bloodstream infection caused by  the Candida Albicans fungus – often referred to a “yeast infection”

Symptoms of Candida overgrowth

  • Skin and nail fungal infections such as Athlete’s foot
  • Feeling tired, worn down for example – Chronic Fatigue
  • Fibromyalgia and
  • Digestive issues such as bloating, constipation, or diarrhea

Candida overgrowth can even be at the root of autoimmune diseases such as Hashimoto’s Thyroiditis, Rheumatoid Arthritis, Ulcerative Colitis, Lupus, Psoriasis, Scleroderma, difficulty concentrating, poor memory, lack of focus, ADD, ADHD, and brain fog. 

Skin issues like Eczema, Psoriasis, Hives, Rashes, Irritability, Vaginal itch and UTI’s, severe Seasonal allergies & Itchy ears can be from digestive imbalance caused by Candida overgrowth. 

Strong sugar and carbohydrate cravings all these are symptoms of Candida as well.  

70 % of people are affected by Candida – a fungal/yeast infection.

I know, it’s hard to believe you could have a fungus growing throughout your body. 

Coconut Oil is excellent at stopping Candida in it’s tracks! 

🥥 Eating Coconut Oil will give you a flat belly by helping you burn stubborn belly fat

Coconut oil helps you burn off “visceral fat” – (the most dangerous fat of all) 

Visceral Fat is highly associated with many Western diseases. 

Coconut Oil will give you glowing skin, radiant hair, and a clear brain. If you like hearing things like that then you are in luck. 

About that – Flat Belly

A study of 40 women with abdominal obesity, supplemented with 2 Tablespoons of  Coconut Oil per day led to a significant reduction of BMI and waistline circumference in a period of 12 weeks. 

So to be clear – a flat belly won’t disappear overnight or even after your 1st day, it takes weeks or maybe even months after starting your daily coconut oil habit.

The things that are the most worth it take time. 

It is a universal truth, when you avoid shortcuts and really work for something and enjoy the process, you will not only receive what you want but you will hold on to it. 

So I put together a recipe that helps me enjoy my 2x a day Coconut habit

Coconut Bites

  • 1 Cup Organic Unrefined Coconut Oil
  • ½ Cup Organic Unsweetened Coconut
  • 1 Tablespoon Natural Food grade Beeswax
  • 1 Teaspoon unsweetened Cocoa Powder
  • 1 Dropper full of Stevia
  • A dash of Sea Salt

Warm Cocoa Powder and Bees wax on the stove until completely melted and blended together. Add your Coconut oil and continue to heat on low just until all ingredients are blended together nicely. Add Stevia to taste and a dash of Sea Salt. 

Next make a sink of cold water and add ice to it to make a cold water bath – about 2 inches in your sink. Set the hot pan down in this sink and continue to stir until all ingredients mix well and the Coconut Oil begins to harden again. 

Spoon this int ice-cube trays and freeze. Then pop out of trays and store in the refrigerator. 

Each Coconut Bite is about 1 Tablespoon of Coconut Oil. Enjoy!

Are you ready to have a flat belly in as short as 4 weeks? Is this a habit worth continuing?  

Your answer will determine your habits. See you in the coconut oil aisles! 😎

Coconut Oil for Health

Unrefined Organic Coconut oil is pretty easy to find in the grocery store but if you would like me to make a recommendation for you – drop me your email address. 

I’ll even give you a 20% discount for your 1st order. 

Resource for much of this article:

From Stuck to Success

The Secret Skills to Success are

  • Social
  • Emotional
  • Ecstasy

Some of us wake up drained

Some of us wake up re-charged. 

The hormones in the body that affect which way the body shows up are: 

Happy Brain Chemicals

Dopamine – Functions include: Pleasure, Fine Motor Skills and Preservation of our body. 

Oxytocin – Known as the maternal hormone, but also arises when we have physical contact with another human. 

Serotonin – A mood regulator related to happiness. Lowered levels are noted in people with depression. 

Endorphins – Reduces pain, boosts pleasure and overall gives us a feeling of wellbeing. 

Cortisol – This chemical controls your fight or flight and can leave you feeling fearful and drained if not managed. It also manages blood sugar, metabolism & inflammation. 

We need to learn how to trigger these different hormones because they charge up our batteries to enhance our creativity and critical thinking. 

Being able to do this sets us up to develop skills. 

Maslow’s Hierarchy of Needs

Read More…

The Cause of Acid Reflux, Heartburn & GERD

I’ve had someone close to me suffering with this and thought that you or someone in your family may be suffering from this as well. My friend got to having such bad heartburn that he quit eating anything spicy. Even high acid food like tomatoes and many other things in his diet would trigger acid reflux. Another friend of mine is taking anti-acids but doesn’t seem to think it is fixing anything because the symptoms come right back when he stops the medications. 

Healthy vs GERD graphic

If you look up GERD (Gastro Esophageal Reflux Disorder) You will find that it is the loss of pressure between the sphincter and the stomach. Medical experts say it is a relaxation of the sphincter (valve) at the top of the stomach. 

Heartburn is often a symptom of GERD caused by acid reflux. So it appears as if all of these issues are linked back to this one root cause.

Esophagus, esophageal sphincter, pyloric sphincter

Are you struggling with any of these symptoms? If so, you may learn from the struggles my friends have experienced.

Another friend of mine was having digestive issues, so he cut all fermented foods out of his diet. It worked to an extent, but limited a lot of foods he could eat because he also had to also remove many raw foods from his diet as well. 

I don’t know if you’ve thought about how frustrating this is, but for me when I want to eat healthy, having handy raw foods around just makes things easy. Would you agree? It is easier to eat healthy when you can prepare a nice bowl of fresh vegetables you can grab a few pieces of throughout the day… They are just so handy!

Healthy stomach, GERD Stomach, Acid Reflux
Read More…

Better Health- What Does it Mean to You?

Inflammation – What is it?

Irritated joints, irritation in the digestive tract, even high blood pressure and allergies can be a sign of inflammation.

Autoimmune disorders can crop up from unmanaged inflammation.

Inflammation culprits can be many and depending on who you are. Things that irritate me could be different from what irritates you, and vice versa.

Inflammation doesn’t only affect joints. You may not have known that irritation of the digestive tract often follows that of the joints. 

Take a guess at what the # 1 inflammatory food is? You guessed it. Sugar.

Sugar the #1 Inflammatory food
Sugar is found in some surprising places

Did you know that sugar is more addictive than cocaine in rat studies?

This is a shocking observation, but the reality is that it’s everywhere and extremely hard to avoid.

Besides sugar, there are many foods we eat that the body processes just like sugar. 

White flour products such as donuts, cakes, white bread & desserts are all broken down and used by the body in a very similar way.

When is sugar the most dangerous?

Read More…

Find Inspiration & Make Every Thought Count

Put yourself in positive surroundings – a walk, pleasant places in nature, calm spaces, images that lift you up. We have identified 4 things that may help to inspire you in your day, and in your life. 

Four Things to Inspire You

  • Adventure
  • History
  • Be Inspired
  • Journal

1. Adventure

Break your pattern of routine and do something that is adventurous to you. A walk, a bike ride… or something even more intense. What is something you can do physically to activate your brain, your body, and your breath? Those things energize you and open you to new ideas and thoughts.   

Get outside your norm and go somewhere completely different from your typical routine. They are good for you even if you have to schedule your adventure out for a future time in your life. Make those bucket lists. Those are some of the things that will enrich your life. 

Get outside your norm and go somewhere completely different from your typical routine.

2. Learn About history

Be inspired by visiting places where people from history thrived. These are archives of great accomplishments. 

Even though they are from the past they can still inspire you to look forward. These people just lived their lives, they didn’t know that they were shaping history. 

Visit places that people from history are remembered.

3. People Should Inspire You 

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The Secret Benefits of the Little Known Vitamin K2

Have you ever struggled with heavy bleeding? Hemorrhage or even simply really heavy periods? How about menopause issues? How about Cysts, Ovarian Cysts or Endometriosis? 

If you experience heavy bleeding during periods, it may signal a lack of vitamin k2

Some of my very close friends and I have suffered with these issues. It is really important for me to share what I came across. In fact, I don’t understand for the life of me why it is not being shared more publicly! 

As uncomfortable as it is for me to talk about, I’ll tell you that I had some major bleeding issues while going through Menopause. I didn’t want to have to talk about it or even deal with it but it was affecting my productivity in a major way in my life. As a Mom, as a wife, at my work, at managing my home, it felt like it was all caving in on me. 

From my medical background, I had heard of Vitamin K but had dismissed the idea of using it because it causes blood clotting so quickly that the conclusion was it was dangerous to take as a supplement. I decided I wanted to try just a little of it to see if it would help me. 

Talk about opening a can of worms. I found out there is a huge difference between vitamin K1 & Vitamin K2 – Vitamin K1 is just what I had know about. It helps the blood to clot and has very little other function in the body. 

Vitamin K2, on the other hand, has so many benefits that you must to hear about! It is good for young women, older women & even men 🙂 

It supports the heart, the brain, and has a major role in calcium absorption in our body. 

Here are the details of my research if you would like to read it: 

Find balance in your brain and hearth health

The little known Vitamin K2

Health benefits and sources of vitamin K. Vitamin K refers to a group of fat-soluble vitamins that play a role in blood clotting, bone metabolism, and regulating blood calcium levels. The body needs vitamin K to produce prothrombin, a protein. Prothrombin is a clotting factor that is important in blood clotting and bone metabolism.

What is the Vitamin k2 good for?

Vitamin K is also given to treat and prevent vitamin K deficiency, a condition in which the body doesn’t have enough vitamin K. It is also used to prevent and treat weak bones (osteoporosis) and relieve itching that often accompanies a liver disease called biliary cirrhosis.

The K Vitamins 

Vitamin K activates proteins that play a role in blood clotting, calcium metabolism and heart health. Controlled studies in people also observe that vitamin K2 supplements generally improve bone and heart health, while vitamin K1 has no significant benefits. 

Vitamin K activates proteins that play a role in blood clotting

Vitamin K1’s primary function

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Imagine You Healthy…

Be Intentional

Small steps over time – and be intentional about those steps. 

Be intentional that you want “change” and what that ideally looks like to you

For example, what are the intentions you want? 

  • To feel better?
  • To have more energy?
  • To do more of the things you love to do?

Maybe even to have a better outlook on life?

Be True to YOURSELF

We live in a world where we worry about what others think, about being judged by others. Being “liked” by others…

Are you ready? Being intentional with your desire to make small changes and commit to long term health.
Are you ready to make a change in your life?

Sometimes this clouds our judgment. You will find that showing up as yourself (really digging in and deciding what better health looks like for you) is when being better to yourself and making healthier choices truly works.

If you can find a way to put the fear of what others are going to think aside when it comes to being more active, eating better, taking a certain supplement or avoiding a certain medication, you will be significantly more likely to succeed.

Desire to Change 

Desire Change - Sometimes the hardest part is recognizing the need to make a change

Change by moving away from something – you want less of and – move toward something you want more of.

I am passionate about helping you on a path away from things that are holding you back in life to leading you to open up your life to a place of abundance. I am beyond excited – to help you with that…

The desire to change is going to be that thing that helps you push through on those days when you just don’t feel like doing it. Days when things feel hard or you don’t feel motivated. 

inspiring a sense of urgency

A sense of Urgency

Giving yourself a sense of urgency will help you get going and do something to propel you forward even if it is not perfect.

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Herbs that lower Blood Sugar

I recently found this image and thought it such helpful info I had to share:  

Herbs that lower blood sugar: Cinnamon,  Clove, Rosemary,  Oregano, Sage, Curry, Garlic, Ginger, Turmeric, Cayenne & Marjoram.

 

Cinnamon – How does it help the blood sugar?

Cinnamon works by lowering insulin resistance. Researchers found that cinnamon cut cholesterol by about 18% and blood sugar levels by 24%.

Cinnamon

Probably the most enjoyable of herbs that lower the blood sugar to take.

You can use the Cinnamon spice or you can use the essential oil.

A therapeutic grade essential oil has a nice kick to it and can grow on the taste buds making it very enjoyable to use several times a day.

I like to put 2 or 3 drop on a teabag or on loose leaf tea leaves, then make tea as usual and the oil emulsified into the tea.

As you build a tolerance to it you can drop 1 or 2 drops under the tongue

cloves are good for diabetics. A research shows that the compounds found in cloves may help keep blood sugar under control. As little as one teaspoon of the super-star spice is enough to reap benefits.

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Top 5 Essential Oils & DIY Allergy Relief Home Remedies

Natural remedies for allergies. So a friend of mine asked me, Mary, what kind of things would you use if you were struggling with allergies right now?

What essential oils are good for seasonal allergies?

Pollen Is high these days, right away my mind comes back to the basics. Lemon, Lavender & Peppermint. They have such an amazing synergistic effect.

What essential oils are a natural antihistamine?

Lemon, Lavender & Peppermint are natural antihistamines. Combining the three together they complement each other well.

If you would prefer to listen to this content here is a handy video:

Natural Remedies for Allergies

How do you use essential oils for allergies?

There are a few ways you could use Lemon, Lavender & Peppermint to help you with your allergies:

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Reduce Your Joint Inflammation With Food

Thank you for your reply to my article “From Walking with a Walker to Walking 5 Miles“. I had so many replies and requests to write about this subject that I thought I had better not put it off too long.

What is an Anti-inflammatory Diet?

When we think about anti-inflammatory foods we have to think about 2 aspects of an anti-inflammatory diet. Foods we can eat and the foods we need to avoid. Some foods irritate the digestive system and ultimately the joints and some foods calm the digestive system causing less body system irritations. We will look at several of these pieces.

The other piece of this is that it will look different for you than it will for me and different for me than someone else you know.  There may be some family similarities but not always.  

Try a 30 day Whole food re-set

One thing to you might consider if you are really ready to figure out what foods are bothering you the most is to try a 30-day whole food re-set. I have done one and it is really eye-opening. I am not the best guide on one of these so I will refer you to a book if you are interested in doing that.

Whole: The 30 Day Whole Foods Challenge

What I will do for you though is help you with some basics. There are actually groups of inflammatory foods. So you may be sensitive to one but not the other. That is why eating a clean diet for 3 weeks to 30 days is so helpful when beginning this journey.

Sugar – The Most Inflammatory Food!

Sugar is probably the most inflammatory of all the foods. We have a list of sugars and hidden names for sugars. Most sweeteners are really not safe either because they are highly processed foods. The only sweetener that I trust is Stevia. There are some good stevia choices now that don’t leave a bitter after taste. Let me know if that is something you are interested in.

61 Hidden Names for sugar

Here is a handy list: 61 Hidden Names for Sugar

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doTERRA Essential Oils Price Per Drop

By: Jo Jean Keesling

2019 Essential Oil Cost Per Drop Retail & Wholesale Chart

This price per drop sheet is based on

  • 15 ml bottle = 250 drops
  • 5 ml bottle = 83 drops

Single Essential Oils

Essential OilUnitRetailWholesalePer Drop Retail*Per Drop Wholesale*
Arborvitae5ml$29.33$22.00$0.35$0.27
Basil15 ml$32.00$24.00$0.13$0.10
Bergamot15 ml$40.00$30.00$0.16$0.12
Black Pepper5 ml$29.33$22.00$0.35$0.27
Blue Tansy5 ml$113.33$85.00$1.37$1.02
Cardamom5 ml$34.67$26.00$0.42$0.31
Cassia15 ml$25.33$19.00$0.10$0.08
Cedarwood15 ml$17.33$13.00$0.07$0.05
Cilantro15 ml$34.67$26.00$0.14$0.10
Cinnamon5 ml$32.00$24.00$0.39$0.29
Clary Sage15 ml$48.67$36.50$0.19$0.15
Clove15 ml$21.33$16.00$0.09$0.06
Copaiba15 ml$46.67$35.00$0.19$0.14
Coriander15 ml$33.33$25.00$0.13$0.10
Cypress15 ml$20.67$15.50$0.08$0.06
Douglas Fir5 ml$30.00$22.50$0.36$0.27
Eucalyptus15 ml$22.67$17.00$0.09$0.07
Fennel (Sweet)15 ml$20.00$15.00$0.08$0.06
Frankincense15 ml$90.67$68.00$0.36$0.27
Geranium15 ml$41.33$31.00$0.17$0.12
Ginger15 ml$54.67$41.00$0.22$0.16
Grapefruit15 ml$24.00$18.00$0.10$0.07
Green Mandarin15 ml$37.33$28.00$0.15$0.11
Helichrysum5 ml$93.33$70.00$1.12$0.84
Juniper Berry5 ml$25.33$19.00$0.31$0.23
Lavender15 ml$30.67$23.00$0.12$0.09
Lemon15 ml$14.67$11.00$0.06$0.04
Lemongrass15 ml$13.33$10.00$0.05$0.04
Lime15 ml$17.33$13.00$0.07$0.05
Marjoram15 ml$25.33$19.00$0.10$0.08
Melaleuca15 ml$28.00$21.00$0.11$0.08
Melissa5 ml$153.33$115.00$1.85$1.39
Myrrh15 ml$78.67$59.00$0.31$0.24
Oregano15 ml$29.33$22.00$0.12$0.09
Patchouli15 ml$37.33$28.00$0.15$0.11
Peppermint15 ml$29.33$22.00$0.12$0.09
Petitgrain15 ml$33.33$25.00$0.13$0.10
Pink Pepper5 ml$29.33$22.00$0.35$0.27
Roman Chamomile5 ml$60.00$45.00$0.72$0.54
Rosemary15 ml$21.33$16.00$0.09$0.06
Sandalwood5 ml$93.33$70.00$1.12$0.84
Siberian Fir15 ml$26.67$20.00$0.11$0.08
Spearmint15 ml$37.33$28.00$0.15$0.11
Spikenard5 ml$66.00$49.50$0.80$0.60
Tangerine15 ml$24.00$18.00$0.10$0.07
Thyme15 ml$39.33$29.50$0.16$0.12
Turmeric15 ml$37.33$28.00$0.15$0.11
Vetiver15 ml$54.67$41.00$0.22$0.16
Wild Orange15 ml$13.33$10.00$0.05$0.04
Wintergreen15 ml$29.33$22.00$0.12$0.09
Yarrow Pom30 ml$126.67$95.00$0.25$0.19
Ylang Ylang15 ml$49.33$37.00$0.20$0.15
Read More…

Essential Oil Dilution Chart: Sensitive Skin, Aromatic, Topical and More!

When to dilute the Essential Oils

Essential Oils have many different usages. Knowing what essential oils should be diluted on sensitive skin (S), what essential oils should always be diluted (D) and what essential are safe to use directly on the skin – Neat (N) – is very important.

Application Methods of Essential Oils

The Safest Ways to Apply Essential OilsAlong with that information, it is also important to know what Oils can be used where. We have put together a list of Application Methods.

All the oils can be used Aromatically (A) this would mean things like smelling them from the bottle, placing them in a diffuser or applying them to a natural diffuser, like jewelry, reed diffuser or other items. Many oils are safe to use Topically (T) on the skin. Then several essential oils can be used internally (I) if the oils are a Therapeutic grade of essential oils.

 ~  SKIN SENSITIVITY APPLICATION METHODS  ~ 
  N – Neat – Can be used topically without dilution A – Can be used aromatically  
  S – Sensitive – Dilute for young or sensitive skin T – Can be used topically  
  D – Dilute – Always dilute before using Topically I – Can be used internally  

We have put together an extensive chart below for your reference. This Video will help describe some of these details. It will also show you how you can easily use this quick reference chart.

Essential Dilution and Application Chart

Click on the headings of interests 2 times to bring up your area of interest. 

NameNeatSensitiveDiluteAromaticTopicalInternalOther
ArborvitaeNAT
BasilNATI
BergamotSATI
Black PepperSATI
Blue TansyNAT
CardamomNATI
CassiaDATI
CedarwoodSAT
CilantroNATI
Cinnamon BarkDATI
Clary SageNATI
CloveDATI
CopaibaSATI
CorianderNATI
CypressNAT
Douglas FirNAT
EucalyptusSAT
Fennel (Sweet)SATI
FrankincenseNATI
GeraniumSATI
GingerSATI
GrapefruitNATI
GreenMandrinNATI
HelichrysumNATI
Jasmine TouchNATusually used diluted
Juniper BerryNATI
LavenderNATI
LemonNATI
LemongrassSATI
LimeSATI
MaagnoliaNATusually used diluted
MarjoramNATI
MelissaNATI
MyrrhNATI
NeroliNATusually used diluted
OreganoDATI
PatchouliNATI
PeppermintSATI
PetitgrainSATI
Pink PepperNATI
Roman ChamomileNATI
RoseNATusually used diluted
RosemaryNATI
SandalwoodNATI
Siberian FirNATI
SpearmintSATI
SpikenardNAT
TangerineNATI
Tea TreeNAT
ThymeDATI
TurmericNATI
VetiverNATI
Wild OrangeNATI
WintergreenSAT
Yarrow / PomagraniteNTI
Yland YlangNAI

Read More…

Grass Fed Meats

Omega Fatty Acids: Getting down to the Grass Roots

by Mary Howard, RN

We will look at why some meat is better than others for you and why some fats are better than others for you. What are these Omega fats, anyway? We will also look at why the fat ratio of meat and eggs can be affected by the animal’s feed and living conditions. We’ll also touch on the fact that, just because an animal was raised on organic feed it still may not have the nutrients needed to make their meat healthy.

What are Omega Fatty Acids?

To figure out what Omega fatty acids are we will touch on just the basics. Fats are compounds called Lipids. They are chemical compounds of Carbon, Hydrogen and Oxygen. Fatty acids are the refined fuel forms of fat and some cells, like the heart, prefer them over glucose (sugar). Fatty acids are named according to the number of carbons in their chain, for example: Omega 3, Omega 6. Because there are fewer carbons in an Omega 3’s chain has some to do with why they are better for you. Your HDL (good Cholesterol) comes from Omega 3’s.

Now we need to know this because there are certain Fatty Acids that are considered “Essential” meaning that we need to get them from the foods we eat. They are Linoleic, Linolenic and Arachidonic. But actually Linoleic is the only one that our body can not make so it is dependent on diet.

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doTERRA Compliance

Understanding my WHY – My doTERRA Compliance Journey

My friend Josh was here at my office one day, he works a lot with folks on  “Search Engine Optimization” and Google Analytics. We were talking about some things to write about, and I said, “Well I can’t write that, it wouldn’t be compliant. He said, “That’s just dumb. You should be able to talk about what you want to.” I said “No it’s alright.”, and explained why.

I’m Mary Howard RN with Powerline Health bringing you another episode of Essentially YOUR’s where we come alongside you and help you in your day with some Natural Solutions.

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