Healthy Tips


If you are like me you know (or at least have heard) that avocados are “natures perfect food”!  They are absolutely GREAT for us, containing nutrients to nourish our skin, fight fat, and even fight muscle spasms!  The fruit contains 20 vital nutrients BUT DID YOU KNOW that 70% of the nutritional value of an avocado is found in the pit?!!!
I can literally hear the question marks appearing above your heads now, and believe me I was just as skeptical when I first learned this information myself.  I mean have you heard a pit hit the counter?  How hard ARE those things?  How on Earth would I consume it?
You will be absolutely amazed to learn that you can actually bite small chunks out with your teeth, but I wouldn’t suggest that, they are not very tasty on their own.  Instead, blend them into your morning smoothy!!  (I cut the pit into quarters with a knife first but honestly my Vitamix just laughs at me for taking the time to bother with such trivialities.)
Once blended into your smoothy you won’t even notice the taste and all the beneficial fiber makes your drink thick and creamy!
Here are some compelling reasons that you would want to stop tossing away your pits!
Avocados are a low carb food with plenty of healthy fats that support everything from brain function to the beauty of our skin!
They contain more potassium than bananas, (10x more)!  Potassium is a nutrient that most of us don’t get enough of and it is important in maintaining the electrical gradients in the body.  That means it reduces or stops charlie horses and cramps but it is also responsible for keeping the heart beating properly.  Several studies show that a high potassium intake can reduce blood pressure, which is a major risk factor for strokes, heart attacks and kidney failure.
Avocados are loaded with heart healthy Monounsaturated Fats, oleic acids, which reduce inflammation in the body and shows beneficial effects on the genes which are linked to cancer.
Avocados are loaded with fiber!  About 25% soluble fiber, which feeds your intestines beneficial bacteria and 75% insoluble fiber which supports healthy weight reduction.

The seeds or pits are also a storehouse of nutritional wealth!  The seed or pit of the avocado contains more antioxidants than just about any other fruit or veggie out there including the very well known green tea!

The seed of the avocado contains as much as 70% of the antioxidants found in the whole food!!  And to think that in America we have been tossing them away for years!!
Avocado Seed Oil is considered liquid gold!  Nutrient rich, it will boost your bodies immunity and help prevent disease, in South America the avocado pit is used to heal dysentery and other GI tract problems.  The seeds have been found to contain flavonoids which inhibit tumor growth and there are current studies which show very promising results in fighting cancer using the dried and powdered seeds.
Their anti-inflammatory properties aid those suffering with arthritis and even asthma!
So, the question then becomes “how does one use this miracle seed”?
As I mentioned, I have a Vitamix and I simply quarter my fresh pits and add them to my morning smoothy!  But not all blenders might be able to handle this…  So please proceed with caution and don’t kill your kitchen appliances.
You can also dry your pits and pulverize them by placing them in a suitably heavy sack and mashing them with a hammer.  Or slice and roast them in an oven set to very low heat.
You can put the dry powder in pills or steep it in tea or add it to your smoothies.
Personally, I always prefer to use any food in it’s raw form because I feel that is the most natural way to consume any nutrient.  One thing you need to remember is that these little gems are rather bitter in taste.  So be prepared to mix them with a food that will mask that fact.  I add grapefruit to my smoothy and it covers the taste of the seeds completely,  but I invite you to get creative! Berries, a little beet root or healthy greens will also mask this bitterness.
I hope that you have found this article inspiring and helpful.  As always, I wish you health and happiness all your days!!
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Rock Salt

What we know as regular table salt is considered toxic to your body, hence the warnings about dehydration, a condition which kills the cells that become effected.
It is also processed at a whopping 1200 degrees effectively neutralizing any mineral content it once had.  And finally there are additives.  Anti-caking compounds which have been linked to heart disease, (fluoride may also be present).
But never fear!  There is a very easy to find alternative!  In fact it’s probably right there on the shelf at the grocery store next to the Morton’s!  Try Pink Himalayan Rock Salt for the following reasons.  Due to the minimal processing it contains 84 essential minerals which are required by the human body.  It is a good source of magnesium, in which 80% of all individuals are deficient. It promotes a healthy ph balance of the cells, helps regulate blood sugar levels and the bodies natural sleep cycle.

If you choose you can also use natural sea salts (from a natural food store not Morton’s which will be highly processed just like their normal selection).  With sea salt it will look wet, and not flow through your shaker, but is a good healthy choice nonetheless.  The greyest it’s appearance the better.
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Watch Out for Acidic Foods

Did you know that when your blood becomes too acidic it leaves the body open to disease and even cancer?  It can be a mystery to us how the blood becomes overly acidic and also what we should do to correct the problem.
Of course I first have to announce that I am not a medical doctor, and I would also like to prompt you to look for the facts because there are websites all over the Internet that will guide and support you if you should choose to investigate the statements that will follow.
I want to simplify a very complex subject here to give you a basic idea of what happens in the body.
Most disease states can’t exist when the body’s pH is alkaline. Bacteria, viruses and fungi can’t reproduce, when the bodies pH is within the alkaline ranges. (7.35 a 7.45)
Here are 12 steps to take to correct your bloods pH.
* Choose only organic foods that are GMO free to avoid pesticides, chemicals and other contaminants.
*  Eat mainly alkaline foods (  more info at   ). Fruits and Veggies sustain the bodies pH on a daily basis.
*  Reduce all kinds of meats, fowl and refined sugars and flours. Protein intake should be approximately 40 – 50 grams daily. These foods contribute to an acidic states.
*  Drink one or two glasses of water with apple cider vinegar each day. (Mix one or two tablespoons of apple cider vinegar in 8 oz. of water. Use only Bragg’s Apple Cider Vinegar, the cloudy appearance lets you know that the vinegar contains the active bacteria that is desirable.)
*  Add one or two teaspoons of baking soda mixed with 8 oz. of water of water daily. If you have hypertension or edema this may not be a good choice for you. Please speak to your health practitioner.
*  Consume foods high in potassium like lemons, bananas and honey.
*  Water prepared with a squeeze of lemon helps to clear the body of excess acids and create an alkaline forming state.  This is especially true when taken first thing in the morning before anything (including tooth paste) enters your mouth. Water at room temperature (you can fill the glass the night before) should be prepared in the morning by squeezing the juice if one half an organic lemon, you can add a touch of raw local honey if desired.  This mixture is very cleansing to the kidneys and liver!
*  Mix one or two teaspoons of cream of tarter with eight oz. of water. Cream of tarter is very acidic (and will have an alkalizing effect in the body) like lemons.  This is especially useful in an emergency.  It can quell nausea, relieve a headache and even overcome shock!  It has a light, sour taste and is very refreshing mixed with room temperature water. Do not sweeten.
*  Drink lots of water daily to flush the system of waste.  You should consume daily in oz.  half your weight in water every day. Most people are living Ina chronically dehydrated state and that means over acidity!
*  Supplement with digestive enzymes to help balance the body’s pH and overcome acidosis. The pancreas is responsible for producing most digestive enzymes, including bicarbonate. If your pancreas is not functioning properly, the quantities of natural enzymes can become less than optimal.
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All Natural Air Cleaner

A very simple but effective way of keeping your home from turning into a hospital ward during cold and flu season is to fill a spray bottle with distilled water and add 10-20 drops of any of the following essential oils… (Remember to shake the bottle each time you spritz.)
Tea Tree
Use your favorite fragrance or make a blend!! All of these oils are excellent for killing germs!
Spritz throughout your home several times a day (or in a sick room to keep germs from spreading.)
This is a healthy way to keep the air around you clean and will also help to ensure peace of mind as well!  Citrus scents are energizing and uplifting while lavender is calming and promotes deeper sleep, and clove is grounding and reminds us of happy times.  ENJOY YEAR ROUND!!
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Slow Down to Stretch

Did you know that in order for a muscle to stretch and actually lengthen, which of course is what needs to happen in order to relieve muscular pain, that we have to wait for our brain?
It takes at least 30 seconds for the signal to leave our brain, travel the entire length of our nervous system and back to the brain with the information it gathered in order for any stretch we do to actually be effective.
If we let go of our stretch even a second too soon the muscle remembers it’s old pattern of existence and just springs back, this is what we refer to so often as muscle memory.
So remember to count slowly to 30 EVERY time you stretch.
Another healthy tip about muscles is that they shorten when the body becomes dehydrated.
So drink plenty of clean water every day!
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Arnica Montana

A beautiful, daisy like flower known as Arnica Montana (also known as Bruisewort, Leopard’s Bane and Wolf’s Bane) can be made into a salve, oil, or homeopathic pill with incredible healing properties!

Taken internally as a homeopathic bead, or applied topically in a salve or oil, this natural wonder can mitigate bruising and swelling when there has been soft tissue trauma.
It can even help our body to heal a broken bone with greater speed and strength and has been advised after surgery to aid in the natural healing processes of the bodies tissues.
It is used for the treatment of arthritis, burns, ulcers, eczema, and even acne!  It has the incredible properties of being anti- bacterial and anti-inflammatory as well as helping to reduce pain while improving wound healing, making this a must have for any holistic medical cabinet or sports bag!!
Taken as a tincture it can also help to mitigate altitude sickness, which is very helpful information when you are visiting our beautiful mountains!
As always, I wish you wellness and good health!
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Gallstone removal

You have heard about gallstones, they can become quite problematic, but did you know that you have them plinking around inside you right now?  Anyone with a pulse has them, EVEN IF YOU HAVE ALREADY HAD YOUR GALL BLADDER REMOVED.
Gall stones are caused when a bit of organic debris finds itself in the miles of biliary passageways in the liver, bacteria attacks the organic matter and then bile salts encase the matter creating a small stone, it grows in size as bile salts continue to flow over it, and eventually it falls into the gall bladder.  We all have a certain amount of these tiny stones in our gall bladder at any given time, normally they are released a few at a time and we never even know that they were there!  Due to many factors that can disrupt our digestive processes however, sometimes these stones hang around a bit too long, get a bit too big and can really cause us some distress.  
It is for exactly this reason that we should adopt a pro-active attitude and condition and cleanse our liver and gall bladder every six months or so.

Here is a simple cleanse that I have found very useful myself in releasing stones over the years.
I am not a doctor. I am not qualified to diagnose gall bladder disease.
If you have acute pain in the area of your liver and or gall bladder you should consult a qualified physician before attempting this treatment plan.
Having said that, the aim of this treatment is to first deplete the liver and gall bladder of all oils, so that the system comes to a resting state, then to run a slightly excessive amount of pure high quality oil through the system as a flush.  The oil will not cause weight gain or harm to the blood vessels, heart etc., rather it will have a cleansing and conditioning effect on the liver and the gall bladder will flush much of it’s accumulated debris when the proper steps are taken in the order given here.
3 bottles of magnesium citrate
3 gal organic cloudy apple juice or cider (other juices and liquids are allowed as seen below.)
1 organic lemon

1 organic grapefruit

1/2 cold pressed extra virgin olive oil (Pompeian Oil is a suggested brand)
1 TBS Braggs Apple Cider Vinegar (optional)
***organic fruits are always suggested but if they are not available do not let this deter you from completing this cleanse.
For the three days prior to cleansing you will eat very lightly, and intake zero fats.
Fresh salad with only lemon juice and spices used for dressing is good for filling up.
This with the apple juice will keep you feeling satisfied.
You may have apple juice, pineapple juice, pear juice, camomile tea and water.  It is very important to hydrate so make sure to drink at least 8 glasses of water per day along with up to 1 gal. Of juice per day!
The juices listed here are all rich in malic acid which will work to soften the stones prior to your cleanse.
It is important to keep your diet void of fats during these three days.  No oils, butter or milk fats, nuts, or fatty meats should be ingested at this time. This is CRITICAL to the success of your cleanse.
Stop intake of solid foods at 2 pm on the third day of your cleanse.  You may continue to drink juice until 5p.
6p drink one half bottle of magnesium citrate.  This is a laxative and will clear your colon of any undigested foods creating a clear path for the stones tomorrow morning.
8p drink second half of first bottle of magnesium citrate.  At this point only fluid should be passing from the bowl, you may sip water to stay hydrated but do not take large amounts as stomach cramping may occur.
10p drink 1/2 of the second bottle of magnesium citrate.  The amount and frequency of the magnesium citrate is desirable to relax the common bile duct opening a pathway for stones to be purged.
10:30p get ready for bed, perform any chores, brush your teeth, and prepare your cleanse mixture as follows. Once you drink the cleanse mixture you MUST lie down immediately!   
In a glass squeeze the fresh juice of 1 grapefruit, 1 lemon, and add 1/2 cup cold pressed extra virgin olive oil. (1TBS of Braggs apple Cider Vinegar may be added if desired).
As bad as this mixture may sound it really doesn’t taste all that bad!! 
Stir the mixture as you drink it down, a large straw works very well for this purpose.
Put the glass down and go straight to your bed. Lie down on your RIGHT SIDE with your knees drawn up toward your chest for 30min to an hour.  It is not suggested to rise from bed for at least 4 hours.
You may feel a slight nausea as you lie down but this should pass,  you should awaken at your normal time in the morning feeling rested.
WHEN YOU WAKE, drink the second half of the second bottle of magnesium citrate.  You will feel normal, after a bit of movement you will feel a natural urge to use the restroom.  At this time you will expel waste.  There may be a yellowish paste that floats on the surface of the water, this is the oil that you ingested, it should be accompanied by stone matter.  There is no real “normal” look for stones…  They come in a range of sizes, and colors.  White or beige stones, yellow brown stones, bright green stones, or greenish brown stones.  They may be the size of the head of a pin or larger than a pea!  You won’t even feel these pass… I have seen stones pass that were as large as the persons thumb, these did not pass painlessly and should be seen as a clear indication that some nutritional advice may be needed and certainly more cleansing.  No matter the size of the stones if you are an adult who has never cleansed your gall bladder before you could have as many as 2000 small stones inside… Remember they are not all in the gall bladder!  So it’s a good idea to count approximate stones and cleanse 3 or 4 times 2 to 3 weeks apart when first getting caught up.
You are probably wondering what the third bottle of citrate is for…
In the unlikely event of your nausea becoming sever during the night… And escalating to the point where you cast up your oil mixture here is what to do…  If you vomit before 4 hrs have passed after drinking your oil mixture you will drink another half bottle of magnesium citrate wait 15 min. before preparing a second dose of the oil mixture and returning to bed. 
If you have severe abdominal pain just below your ribs on the right hand side then you likely have a stone which has become lodged in the common bile duct.  To correct this situation you have two options… Please use your own best judgement here.  You may be able to clear the stone with massage… press firmly in clockwise direction as though the clock were on your abdomen facing away from you.  You will be able to feel the stone and sweep it up and toward the center line of your body… It will be painful, when the stone clears the pain will lessen immediately. You would then drink another dose of oil and return to bed as you did before.
If however you vomit and clearing the stone is not possible you should proceed to the emergency room, where they will almost certainly prepare you for surgery.  
I really hate to see the gall bladder removed if it is still healthy, there are however cases where the gall bladder has become infected or diseased and needs to be removed.  So please proceed with due caution.  If you are not in pain prior to this cleanse you are likely in good health and should have no troubles adopting this very health restoring practice!
If you have already had your gall bladder removed, this cleanse is highly recommended for you.  The surgery that is performed leaves the common bile duct in place, creating an attachment to the small intestine which quickly forms a pouch that bears a striking resemblance to your former gall bladder!   The thing that is most important to remember is that stones are created in the liver and stored in the gall bladder.  So please take good care of these very important organs.
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Lemon Juice, a Healthy Way to Start the Day

Lemon juice diluted in good alkaline water first thing in the morning is an excellent cleanse for the kidney and liver! This cleanse is so gentle to the body that it can be done daily, and should be a life long habit in my humble opinion.

You can “kick it up a notch” if you like:

  • Squeeze the juice of 1/2 a lemon into an 8 oz glass
  • Fill with pure alkaline water
  • Add one or two drops each of Lemon and of Peppermint essential oils
  • Add local raw honey to taste.

(The addition of the honey and essential oils give your immune system a boost this time of year as well ! )
This drink must be taken first thing in the morning before anything else is taken into the body such as coffee, food, or even water or toothpaste in order to receive the cleansing action for the kidneys. NOTE: Even this enhanced version of the cleanse is still gentle enough for everyday.

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Celery, the healthful digestive aide

Celery is a strongly alkaline food that helps to counteract acidosis, purify the bloodstream, aid in digestion, prevent migraines, relax the nerves, reduce blood pressure, and clear up skin problems. Celery contains compounds called coumarins which are known enhance the activity of certain white blood cells and support the vascular system. Celery’s rich organic sodium content has the ability to dislodge calcium deposits from the joints and holds them in solution until they can be eliminated safely from the kidneys. Celery is a well one. Natural diuretic and had ample ability to flush toxins out of the body. Celery also had significant anti-inflammatory properties making it an essential food for those who suffer from auto-immune illnesses. It also contains significant amounts of calcium and silicon which can aid in repair of damaged ligaments and bones. Celery is rich in vitamin A, magnesium, and iron which all help to nourish the blood and aid those suffering from rheumatism, high blood pressure, arthritis, and anemia. Fresh celery juice is one of the most powerful and healing juices one can drink! Just 16oz. Of fresh celery juice a day can transform your health and digestion in as little as one week.

There are MANY juice recipes with celery here is one that I find very tasty:

  • In an electric juicer wash and juice:
  • 2 celery ribs, cut into 3 inch lengths
  • 1 Granny Smith apple halved cored and cut into chunks
  • 1 2in. piece of fresh ginger peeled
  • 1/2 medium bunch of parsley with stems
  • 1 1/2 tablespoon fresh squeezed lemon juice.

Notes: one serving 35 calories, 7gm carb, 1gm fat, 0.1 gm sat fat, 2gm protein, 3gm fiber .

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Golden Milk

One of my very favorite ways to make sure that I am ingesting a therapeutic amount of turmeric regularly is by making and enjoying a delicious drink called Golden Milk.

Here is an easy guide for how to make this ancient Ayuervedic Remedy

Golden Milk Recipe

Step 1: Turmeric Paste:


  • 1/4 cup of Turmeric Powder
  • 1/2 teaspoon of Cinnamon or Ground Pepper or Clove
  • 1/2 cup of filtered water


Mix all ingredients in a small a small sauce pan and mix well. Turn the heat to medium high and stir constantly until the mixture is a thick paste. This does not take long so don’t walk away from the pan.

Let this mixture cool and then keep it in a small jar in the fridge.

Step 2: Golden Milk


  • 1 cup of almond milk (hemp or coconut are also good options)
  • 1 teaspoon Coconut Oil
  • 1/4 teaspoon or more of turmeric paste
  • Raw Local Honey


Combine all the ingredients, except honey in a saucepan. Turn the heat to medium. While heating make sure to stir constantly and do not allow the mixture to boil. Add Honey to taste.

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