Why I Haven’t Been Sick All Winter

Why I Haven’t Been Sick All Winter

essential oils Food From the Author Health Natural Remedies Wellness

It’s cold and flu season and everyone is getting sick. In my family my kid has literally been sick with one thing after another for the past few months. This is his first winter in preschool and I swear he comes home every week picking up a different bug. This past week when I went to drop him off I could tell his little school buddy was not well at all. All my mothering instincts told me to grab my kid and run but I left him anyway and of course today he is sick again and spiking a fever. My partner was sick in bed for an entire week with the flu last month and everywhere I go people are coughing. I’m happy to say I haven’t been sick. I credit a big part of this to a strong immune system and a whole set of things I do almost daily during cold and flu season to not get sick. For starters, being sick with a kid is the worst scenario and well I just don’t like being sick, it effects my sleep and my mood. So, here is what I do, maybe you find a few things you want to adopt as the this years cold and flu season come to an end and some you may want to try next year.



  1. Sleep

This may seem like a no brainer but its crucial. If I’m tired I put my sleep as priority. Sometimes I even have to cancel plans with friends or skip a workout so I can go to bed early. Lack of sleep weakens the immune system so start your healthcare routine with adequate sleep


  1. Ginger and Lemon

Most days I take a strong “shot” of ginger and lemon. I sometimes make it my own and sometimes buy it at my local juice bar. Lemon is high in vitamin C, which will naturally boost your immune system, and ginger has antiviral, antiseptic and anti-inflammatory and boost the immune system.


Lemon Ginger Tonic

To make this tonic combine:

½ cup lemon juice

3 cups water

2 tablespoons ginger

Pinch of cayenne

Throw all of the above ingredients into the blender, blend till combined and enjoy. You can add a bit of honey or stevia if it’s too strong.

  1. Throat and Gland Spray- I take this!


I buy it at the local health food store and have been taking it the past three winters. I swear by this stuff. I take it only when I start feeling like I may be coming down with something and I swear it wards of everything.



  1. Elderberry Syrup

During the cold and flu season I take a tablespoon of this a day and more if I feel like my immune system is fighting something specific off. Elderberry is known as one of the top antiviral herbs on the planet. When taken within the first 48 hours of flu symptoms it has been show to reduce severity of a cold. Elderberry has many benefits and uses and keeping you healthy is one of them.

  1. OnGaurd Essential Oil

Almost every night I diffuse essential oil for my son and me. OnGaurd is a blend of Wild Orange Peel, Clove Bud, Cinnamon Bark/Leaf, Eucalyptus Leaf, and Rosemary Leaf/Flower essential oils that naturally support the immune system and protect against seasonal threats.

  1. Take Fish Oil

Be sure to take a high quality, toxin free fish oil. Fish oil was know to be an anti inflammatory for awhile now but studies show fish oil, particularly fish oil high is DHA enhances the activity of while blood cells also know as B cells, and therefore the ability to fight infection.

  1. Take a Probiotic

Probiotics are a must have for cold and flu season especially if you have to go on a round of antibiotics. By increasing good bacteria in the gut you naturally help your body stay strong internally and fight off infection.

  1. Check your Vitamin D levels.

Many of us have low vitamin D levels. I would recommend checking your levels before you start taking a vitamin D supplement. Vitamin D is a crucial component of activating your immune system so be sure your getting enough of this important vitamin.

  1. Meditate to decrease stress.

Stress decreases immunity. If there are current stressful situations in relating to your career, your relationships or finances it is best to address them by finding the best support. Your health very literally may depend on it. If you are looking for a practical way to decrease stress, that anyone can do, try meditation. A simple meditation I like to start with is to find a quiet place and sit upright in comfortable position. Set a timer for five to ten minutes and begin to pay attention to your breathing. A great way to do this is to inhale to the count of four, pause and the top and then exhale to the count of four. You can continue like this until your timer goes off. The sort of deep breathing activates your parasympathetic nervous system and gets you out of flight or flight mode. Your body and your health will thank you.

  1. Eat Well


Eat well. Consume large amounts of whole, plant-based foods. Eat plenty of leafy greens. Avoid and limit sugar and processed foods. Proper nutrition will give your body the strength it needs to protect itself from colds and flu.



We all get sick sometimes but following all or some of these guidelines will help your body to use it immune system to naturally fight off colds and flu.

essential oils





Interested in motivation to live a healthy and vibrant life? Check out my health coaching packages and be sure to email me with any questions. 

Would you like to know more about essential oils and how you can use them to naturally support your health? Start here.

Purchase OnGaurd at wholesale prices here

Email me with any questions or comments. 


Examining The Stigmas Surrounding Eating Disorders

Examining The Stigmas Surrounding Eating Disorders

diet Food For teens Guest Blog Parenting Parenting Teens teen diet Teen Health

Examining The Stigmas Surrounding Eating Disorders

by Michelle Peterson

The stigmas that surround eating disorders exist in many different facets of life and can affect relationships, employment, and even health insurance. Many people assume that individuals living with an eating disorder can simply get healthy anytime they want, that they can stop the behavior that is threatening their well-being with no problems at all. The truth is, it’s believed that eating disorders are genetic and are a family trait, meaning some people may be predisposed to them. More importantly, eating disorders are a mental health issue that must be addressed in tandem with physical health care.


It’s difficult for people to understand something they can’t see with their own eyes, which makes mental health disorders such a heated topic. Even some medical professionals don’t use the correct language or methods of treatment, which is unfortunate, because an individual who is seeking help may be deterred if their doctor doesn’t understand what they’re going through. This can lead to more of the same behavior they’ve displayed in the past, a vicious cycle that never allows them a reprieve.


It’s important for individuals battling an eating disorder to get help as early as possible, because the longer they live with it, the harder it is to change. For this reason, it’s imperative that the community as a whole learns how to spot the warning signs of a disorder and which language to use when speaking to the individual. It’s also important to remember that both males and females can suffer from an eating disorder. Warning signs can include:


  • Complaining about weight even when it’s clear they don’t need to lose any
  • Changing eating behaviors, such as only eating salad or other non-caloric foods; sometimes the individual will chew food and then spit it out
  • Drinking lots of diet soda
  • Eats an exorbitant amount, but always excuses themselves to go to the bathroom immediately afterward
  • Begins wearing baggy clothing to hide the shape of their body (or to stay warm if they have suddenly lost a lot of weight)
  • Spending a lot of time looking in the mirror and criticizing their appearance. Is never happy with the way they look
  • Keeps up a brutal exercise routine


These are just a few of the warning signs you may see in a loved one who is living with an eating disorder. They may also be easily stressed or tired, and may have a short temper. They might also abuse drugs or alcohol, either to cope with their mental health issues or to curb their appetite. Some individuals living with an eating disorder may also practice self-harm, such as cutting.


eating disorderIf you have a loved one who is suffering from these behaviors, it is important not to use judgmental language or make them feel as though they should be able to stop them at any time; you may not understand what they are going through, and that’s okay. Simply let them know you’re listening and that you care about them and want them to feel good and be healthy.


Remember, as well, that you won’t have all the answers, and that’s okay too. Professional help is needed for individuals living with an eating disorder, because they must have their mental health addressed as well as their physical well-being. Offer to help them find a doctor or therapist, and if they don’t want to go alone, offer to go with them. Knowing they have a strong support system will definitely help when it’s time to get help.


Photo via Pixabay by Mito51


Guest Bog: Michelle Peterson

Michelle Peterson wishes to eliminate the stigma surrounding people who struggle with addiction. Ms. Peterson’s mission is aligned with that of RecoveryPride, which is to celebrate sobriety and those who achieve it.

What To Do Instead of Going on a Diet

What To Do Instead of Going on a Diet

diet fitness Food For teens From the Author Inspiration teen diet Teen Health Tips



Research shows that diets don’t work. Most people that lose weight on a diet will eventually gain it back. What does work is manageable lifestyle changes. Working on adapting a body positive attitude and finding community that loves and supports you. If you are lost when it comes to food and want to be healthy and reach a healthy weight then this blog is just for you. I’ve included the three main things I continually come back to when it comes to what I eat. I struggled with food for years and I have found that this is what works for me.



  1. Focus on how food makes you feel.
    diet tips
    Aim to eat foods that make feel full of energy and healthy and beautiful. Of course I’m not talking about sugary foods that only makes you feel a happy buzz for a few minutes. I’m talking about food that doesn’t make your stomach hurt, food that doesn’t give you gas, food that provides sustained energy. Sometimes eating healthy is as simple as asking yourself, “How will this food makes me feel? It is a process figuring out what different foods do to your body. For example, too much dairy makes some people bloated and even causes breakouts. For others too many carbs can make you feel gassy and hungry all the time. If you have a suspicion that a certain food may be causing you issues try eliminating it for a few weeks and observe if you feel better. THERE ISN’T ONE WAY OF EATING THAT WORKS FOR EVERY BODY. Learn to listen to your own body, notice how food makes you feel. Pay attention to what makes you feel good. What feels good may changes with the year or month or even the time of the month.



  1. Eat LESS packaged, processed, sugary foods.

teen diet tipsThese are the main foods I encourage people to stay away from. Why? These foods usually contain chemicals, preservatives and fats that won’t contribute to your health. This can be a big shift for some of you that eat most of your food out of boxes and packages and fast food chains. I promise if you focus on eating less of these foods in combination with focusing on how food makes you feel you won’t want to eat as much processed packaged and sugar laden foods.

The second part of this is to eat MORE fruits, veggies and foods where you know where they came from and who raised them or grew them. Practice the 80/20 rule. Aim to eat great 80 percent of the time and leave room to enjoy small (or sometimes not so small portions) of your favorite junk food.




  1. Stop moralizing food.

Food isn’t good or bad and you definitely aren’t good or bad based on what you eat or don’t eat. What you are is a human being trying to make a life for yourself despite all the pain, injustice and busy schedules of daily life. If you follow self-help gurus or coaches that make you feel that if you just tried harder you could have the perfect body, eat healthy all the time or be happy, please be very careful you don’t fall into the self-help shame cycle. It’s not always as simple as trying harder or thinking positive or eating different. You aren’t a bad person who is doing it wrong if you aren’t perfectly healthy and happy. What you are is a beautiful and imperfect human being and that is exactly as it should be. Now go out and enjoy your evening, maybe even have a cupcake. You’re not doing anything wrong.




5 Movies That Will Make You Give Up Fast Food

5 Movies That Will Make You Give Up Fast Food

Food For teens From the Author Media Movie

I’m not actually advocating that you give up fast food or junk food completely. I personally find it way to extreme to say I’m never going not eat a certain food ever again. What I do suggest is limiting junk food, processed food and rarely eating fast food. If you are wondering why or would like some inspiration around healthy eating check out the following five films. I’ve included all the trailers with links to the movie websites. These five movies will change the way you think about food forever.




 Food Inc. 


Supersize Me 


Forks Over Knives

The Future of Food

Fat Sick and Nearly Dead


Remember, my rule of thumb is moderation. The journey to healthy eating is a process. Try to eat better today than you did yesterday. Aim for foods that make you feel energized and healthy. If you start paying attention to how food makes you feel, you will realize that fast food, junk food and processed food usually doesn’t make you feel good for longer that a few minutes.

“Everything in moderation, including moderation.”

― Oscar Wilde


And finally, continue to practice self-love and acceptance. The more we love and respect ourselves the more likely we are to treat our bodies with love and respect by feeding them healthy, nourishing foods.


“Love yourself first and everything else falls into line. You really have to love yourself to get anything done in this world.”

– Lucille Ball


10 Things Every Teen Should Do This Summer

10 Things Every Teen Should Do This Summer

Food For teens From the Author Teen Health Tips

Its summer, the days are longer and there’s no homework to keep you busy. So get your friends to together and try some of these fun summer activities.


1. Go Camping! Get your girls together and spend a weekend out in nature. The fresh air and vitamin D will do you some good.

2. Make Homemade Ice Cream! Treat yourself after a hot summer day to some fresh raspberry or lavender lemon ice cream.

3. Rearrange Your Space! Take an afternoon to feng shui your room. This
makes your space feel like new. And summer is a great time to reinvent

4. Go for an Evening Picnic! Grab your girls, fresh fruit and a Frisbee
and head to the park.

5. Try Out a Yoga Class. Many cities have yoga studios that offer the first week or first class free. There are also yoga in the park events and other fun outdoor fitness classes to try.teen yoga

6. Start a Journal. Have you always wanted to journal but never have time? Find some time this summer to sit outside and write out your thoughts, fears, plans, things you have learned this past year and goal for the coming fall.

7. SLEEP. Catch up on all the sleep that you missed out on during the school year and make napping a priority.

8. Volunteer. One of the best ways to be grateful for who you are and what you have is to volunteer your time to those in need. So find a cause you are passionate about and donate a few hours of your week to being of service.


9. Throw a dinner party for your friends. Have fun planning the menu and cooking new recipes. Try cooking with local veggies that you purchase from your farmer’s market.

10. Try out one of the Online Thrift Stores. Check out services like Thred Up and The Attic  . It’s a great option for the environment and your pocketbook.

Three Reasons Every Teen Should Visit the Farmers Market at Least Once

Three Reasons Every Teen Should Visit the Farmers Market at Least Once

Food For teens Parents Teen Health Tips Uncategorized

by Joshua Hoffman


teens farmers market

You already know the reasons why you shop at the grocery store. Food from everywhere in the world, at anytime of day, and always on sale! It’s pretty amazing.

It wasn’t until a few years ago when I started working for my local farmers market in Kansas City that I discovered some very important things missing from my local grocery store.

I’m not talking just about food that’s missing but also about the things that make cooking and eating enjoyable.

Here are my top reasons why every teen should go to the market at least once:



Teens and Farmers Market

  1. Trying new foods is waaaay easier:

Stuck in a routine eating the same five vegetables? At the market there are people ready to explain the use of every new vegetable…. yep, even that weird orange colored blossom that looks poisonous. Farmers go to the market so they can talk with people and help them try new things. At the grocery store you’re on your own and stuck googling for advice. At the market all you have to do is ask, “how do you cook this” and you’ll walk away with new recipes. I now regularly cook with ChinBaung Kyaw. The sour leaves that form a staple in Burmese cuisine.


  1. The grocery store is boring as hell:

The point of the grocery store is for you to buy so businessmen put everything in boxes and make it look exactly the same every time. Nothing spontaneous ever happens at the grocery store unless someone breaks something. In contrast, the point of the farmers market is for people to come together and enjoy good food and conversation. This means snapchat worthy strangeness and beauty is always happening. Musicians, dancers, painters are all a regular part of the farmers market experience. So, dance if you want to.

  1. There are secret local fruits and veggies your grocery store will never sell you:

The wild persimmon grows on trees and tastes just like caramel candy but if you try to pick and eat them before the first freeze they’ll turn your mouth inside out. The stores can’t afford to package and sell a fruit that is so temperamental so they crossbred the persimmon and made something easier to store and sell. This new persimmon isn’t nearly as tasty as the wild persimmon. This is just one example of the types of fruits and vegetables you’ll only get by knowing local farmers. But they won’t share their secrets easily.  You’ll have to become their friend and then they may tell you where you can find the special fruits and vegetable, or, if you’re lucky they’ll bring you a sample.


About the Author:

Joshua is a food enthusiast and currently works as a Farmer’s Market Manager. Joshua has been working with youth for the past ten years. His advice to teens is, ” Let yourself be angry enough to shout “no more” and “never again” and let yourself be sad enough to say, “I need help with this pain.”