Gifts For the Health Nut In Your Life

Gift giving in all its forms can feel tricky when you have a health nut on your list. 

You know, the one who talks about food and marathons all day? If you take her blog or social media posts into consideration, you’re pretty sure she has everything she needs. She’s got the latest fitness tracker, the newest snarky water bottle, an endless collection of Lulemon fashion and Gaia tools. She even has the chair, the swing, the blocks, and the mats. What to get? 

Because most of my friends are wellness fans in some form or another, I’ve spent some time with this already this year and as the countdown tailspins down on us, I thought I’d share my favorite finds with you! (I am affiliated with some but not all of these links, so may receive a small payment for sending you their way if you make a purchase. It’s how we keep things afloat around here.)

For the organic nongmo gardening nut:

An Heirloom vegetable gardening kit!


For the energetically sensitive who always needs grounding:

An Earthing mat! 


For the Raw Chocolate fiend:


For the Tea nut:

Organic and fair trade tea: Frontier Co-op Organic Fair Trade Certified Chai Tea, 1 Pound Bulk Bag

For the Yoga guru:

Mat Cleaner: Mind Over Lather Lavender Mint Natural Yoga Mat Cleaning Spray, 8 oz

Yoga Tools Set: Sivan Health and Fitness Yoga Set 6-Piece- Includes 1/2″ Ultra Thick NBR Exercise Mat, 2 Yoga Blocks, 1 Yoga Mat Towel, 1 Yoga Hand Towel and a Yoga Strap (Purple)

For the Intuitive:

Angel Oracle Cards:


For the Journaler or Journeyer alike:

Celestial journal:


For the Newbie on your list:

My book for busy moms ready to begin health and lifestyle changes: 

Find something inspirational here? I hope so! I’d love to hear about any of gifts you choose to give for someone else or yourself! 


Essential Oils for Stress Support!

Mental, emotional, and spiritual health sometimes takes a back seat to our physical health, but it’s important to make them a priority as stress can manifest itself in numerous physical ways. A healthy and natural way to reduce stress is through essential oils. According to Natural Healthy Concepts:


Essential oils come from the process of hydrodistillation, steam distillation, solvent extraction, extraction under pressure, or other mechanical means of extracting oils from various parts of a plant, such as the roots, leaves, seeds, peels, bark, or blossoms. The concentrated liquid extracts contain naturally occurring chemical compounds, including terpenes, esters, aldehydes, ketones, alcohols, phenols, and oxides, which are volatile, meaning they’ll evaporate quickly when exposed to air. The different chemical compositions affect the aroma of each essential oil and how it is absorbed and used by the body.”


Basically, each essential oil has overall beneficial effects, but the oil can produce a different result depending on a person’s immediate need and method of intake.  


Essential oils have many positive uses for the body and mind, one of which is stress relief. There are many types of essential oils used for stress relief, with some of the most popular being lavender, eucalyptus, rose, orange, and sandalwood. Some essential oils, like lavender, have even been shown to cause the same reactions in the body as anxiety medications do. These oils are a much more body-friendly way of remedying these ailments with potentially fewer side effects.

  1. Lavender has long been known for its soothing effects on the mind and body. It has been used for centuries to promote calmness, relaxation, and to alleviate anxiety. Lavender is probably one of the most common “adaptogenic” oils we have today. To put is simply, adaptogens help a person more easily enter and exit a situation that involves stress or frustration. Lavender can be used in several ways, such as inhaled, ingested from whole lavender leaves in tea (do not drink essential oils), or perhaps the most effective way to relieve stress is to rub the essential oil directly onto the skin after it has been mixed with a carrier oil. You can do combine lavender with lemon, sage, or your preferred herb and use it during a massage, or by gently rubbing a couple of drops on your temples to relieve stress headaches.
  2. Eucalyptus has a very fresh and almost minty aroma and is commonly used to clear the mind and relieve mental fatigue. You can use Eucalyptus in the shower to create an aromatic experience; this may also help your sinuses. You can also apply topically to your temples, wrists, or areas that are aching or sore. Another form of use is to make an air freshener. You can do this by combining oil with water and spraying it into your room, or by using an oil diffuser.
  3. Rose has many uses. It adds delicate flavor to food and beverages and is also frequently used on the skin and face to even skin tone and retain moisture. Also, rose oil is very potent, and just a couple of drops can go a long way. Rose oil is great for stimulating the mind while also promoting a sense of peace and tranquility. It is also suggested to ease feelings of sadness by promoting joy, hope, and self-esteem. The most efficient way to use rose oil for stress and anxiety is to inhale directly from the bottle or to rub a drop or two onto your wrists and neck for a pick-me-up.
  4. Orange essential oil is commonly used as an air freshener to revitalize a room or atmosphere. Orange has a sharp, citrusy, uplifting aroma and is also said to aid in easing feelings of sadness and anxiety. You can inhale orange directly from the bottle, use in a diffuser, or combine with lavender and a carrier oil to uplift your mood and alleviate stress.
  5. Sandalwood is another essential oil that instantly clarifies the mind and promotes a sense of harmony and mental wellbeing. This oil is frequently used to promote calm and peace of mind when taken before a stressful day or event. Sandalwood is also great when taken prior to meditation or a yoga class. This oil can be applied topically to wrists and ankles or can be blended with rose oil and a carrier oil and used as a full body massage or in a diffuser.

In addition to these many essential oils that provide stress relief, peace of mind, calm, tranquility, and clarity, there are many others, such as ylang-ylang, grapefruit, cinnamon, chamomile, bergamot, clary sage, jasmine, lemongrass, and peppermint (great for headaches).  While all of these essential oils provide vast benefits for the mind, they also supply physical advantages as well. Essential oils are a natural and healthy way to alleviate many of our mental and physical ailments and are a great resource to try before pursuing other remedies not natural to our surroundings.  

Natural Healthy Concepts is a leader in educating people to change their lives through wellness and natural health. They have been offering education on essential oils, collagen, turmeric, and more since 2004.

Elderberry Syrup – A Peek Inside My Apothecary

Here we are headed right for cold and flu season, so I thought it would be appropriate to talk about one of the natural remedies I keep on hand for this season, elderberry syrup. 


Elderberry syrup has been revered for it’s healing properties since Ancient Egypt but is most known as the “medicine chest” of Hippocrates.

Elderberry (Also known as Elder) is a plant that has white clustering flowers followed by black, blue-black, or red berries most commonly found in temperate and subtropical locations around the world and has been used as an ornamental plant that attracts butterflies and bees. You might also see this plant listed by its scientific name, Sambucus. The ripe, cooked berries are edible and are a rich source of vitamins A, C, B-6, and iron. The syrup and tea offer anti-inflammatory benefits, loads of antioxidants, anthocyanins,  is a diuretic, a natural laxative, and calms allergies. The raw berries and other parts of the plant are poisonous, containing cyanidin glycosides. (So don’t eat them right off the bush!)

We use elderberry syrup at the first sign of a cold or flu to reduce symptoms and to support the body in fighting off the virus more quickly. We also sometimes use it as a preventative, as we hear things are “going around”, we’ll begin to take 1 or 2 tablespoons of the syrup a day during the winter months.

Elderberry is available in a wide variety of formulations! You can find it as a wine, an herbal tea, syrup, and it’s in ointments, infusions, sprays, and lozenges. I prefer the liquid syrup, as it’s concentrated and in a natural form. I believe the closer we get to nature, the easier our body can recognize and use it. You can find quality brands over the counter like Gaia, or you can learn to make your own! 

Fight colds and flu with elderberry syrup!

Pumpkin Spice Cookies

Pumpkin Spice. It’s everywhere and I was doing a fine job avoiding it until I found a healthy version of pumpkin spice lattes that a friend posted on her Facebook feed. I was won over, but then I was left with a can of half-used pumpkin!

Hence, the birth of my pumpkin spice cookies!

Fall is the perfect time to include winter squashes like pumpkin in your diet. (Yep, they are good for more than carving!) Pumpkin is loaded with essential nutrients like carotenoids, beta-carotene (Vitamin A precursor), Vitamin C, and B-6 as well as Iron and Magnesium. If you want to cook your own pumpkin, don’t bother with the seedy ones, go for a pie pumpkin. These are typically smaller and have fewer seeds than the carving pumpkins. You can also just choose to use the canned version of baked pumpkin which is ready to go. (Look for BPA free cans!)

If you prefer to have these for dessert, try topping them with a cream cheese based frosting. (This will massively increase the sugar content, but taste yummy as well!)

If you try this recipe, I would love to have feedback from you! Mine are gone already, as my hubby and son ate them right up! 

Serves 4
Write a review
Prep Time
15 min
Cook Time
25 min
Prep Time
15 min
Cook Time
25 min
196 calories
41 g
0 g
3 g
5 g
1 g
119 g
5 g
11 g
0 g
2 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 196
Calories from Fat 22
% Daily Value *
Total Fat 3g
Saturated Fat 1g
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 0mg
Sodium 5mg
Total Carbohydrates 41g
Dietary Fiber 6g
Sugars 11g
Protein 5g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. 2 ripe bananas, smashed well with a fork
  2. 1 1/2 cups rolled oats
  3. 6 Tbsp. cooked pumpkin - organic, from a can works fine.
  4. 2 Tbsp. pumpkin spice blend (your local seasoning store will sell this)
  5. 2 tsp. raw honey
  1. Preheat oven to 350 F.
  2. Prepare a cookie sheet with coconut oil, ghee, or another oil to prevent sticking.
  3. In a large glass bowl, mix all ingredients together. If it feels to wet, or you are using fresh pumpkin that has a lot of water, add a little bread flour. Mix should be similar to any other cookie dough in texture.
  4. Using a two tablespoons, scoop onto cookie sheet.
  5. Bake 20 - 25 minutes until firm and cooked through.
  6. Cool and serve!
  1. Pumpkin is a phenomenal source of vitamin A, but also a great source of Vitamin C, Iron, B-6, and Magnesium. These cookies are great on the go and can even be enjoyed at breakfast time!

Apple Cider Vinegar – A Peek Inside My Apothecary

This is the first post in a series of posts about the tools I use to keep my family healthy and able! 

Open my pantry on any given day and you’ll find ordinary staples like baking powder, flour, olive oil, and salt, but you’ll also find concoctions, potions, superfoods and healing magic. When we moved recently, it was brought to my attention that I keep odd and mysterious things in my pantry. For me, these are staples, (I’ve been doing this so long, I think everyone is like me) so I thought I ought to share the mystic love and shed some light on my magic health potions and tonics with you! Yes? 

My first go to is perhaps one you also keep in your pantry as it’s as basic as apple cider vinegar. In my own life, there was a day that this was stored away for Easter eggs and canning, perhaps the odd cucumber salad. These days the use of this magic potion has far expanded! 

It won’t be any old apple cider vinegar you’ll find in my pantry, in fact, there is one exclusive brand I’ll use and that is Bragg’s Apple Cider Vinegar. (I’m not affiliated with this company – just plain old love them!) This brand stands out in that it is unpasteurized and has the “mother” intact in the bottle which is part of what makes this a magical potion, my friends. You see, since it is basically alive, when you consume it raw you will receive the benefit of live enzymes that support your gut health, balance your ph, and improve your body’s natural detoxification processes. The benefits of ACV don’t stop there – since it contains acetic acid – it has slight antibiotic properties, has been shown in studies to be beneficial as an anti-glycemic(helps to balance blood sugar), and even may improve the feeling of satisfaction after a meal! 

Apple Cider Vinegar may also be used topically on surface wounds (thanks Hippocrates), as a toner, and on hair to soften it, improve shine, and remove build up. 

Apple Cider can also be used as a natural antibacterial general house cleaner, working great on windows and glass, as well as a wash for your fruits and vegetables. 

How could a natural food be cooler? Seriously, this one thing has so many uses that even Dr. Axe has a list with reasons to use it! In my book, that is what makes a food qualify as a magic potion. 


Ready to get started using ACV in your own kitchen? Here are a few simple recipes to get you going! 


ACV Drink

**You can find all sorts of variations of apple cider vinegar drinks – My suggestions are to stick with a good vinegar that is organic and raw, such as Braggs.

The rest is really up to you. The base always remains the same. 

1 TBSP.  Bragg’s Apple Cider Vinegar

1/4 to 1 Cup room temperature or slightly warmer water

Then you can add any combination of the following if you wish:

a pinch of cayenne pepper to increase circulation, stimulates digestion

a squeeze of juice from a real lemon, also alkalizing, supports immunity, detoxing

a tsp. of raw local unfiltered honey, full of enzymes and improves flavor

Give it time to do it’s work. Some people drink this daily, some with every meal, I like to suggest that when my clients are trying new things like this – to start slow – perhaps a few times a week, then gradually increase it. 

ACV Hair Rinse 

Mix 4 TBSP ACV with 8 – 10 ounces of water

After shampooing with your regular shampoo, pour or spray the mixture onto your hair, working it through using your fingers or a large tooth comb. Leave on for two to three minutes then rinse well with room temperature or cool water. Complete your hair routine as you normally would. 

ACV Vegetable Spray

This is used to help remove that nasty pesticide residue, but can also help remove bacteria and is food safe! 

Mix 1 TBSP. ACV with 1 Cup Water in a spray bottle.

Spray fruit and vegetables generously, allow to sit with spray on for a minute, rinse and dry. 

ACV Skin Toner

The ratio of this toner can be adjusted easily, make small batches until you find the ratio that works best for you and your skin type. 

In a glass jar mix: 1 TBSP ACV and 2 TBSP spring water. Apply to a freshly washed face using a cotton ball. 

I hope you have fun playing with Apple Cider Vinegar and that you find this is a valuable magic potion in your own pantry! Do you love this sort of information? Let me hear about it! Be sure to comment below! 

xo, Tammi

When was the last time you were on a bike? Pull it out and get back on!

My clients are always looking for creative ways to fit great exercise into their already too busy schedules. Sometimes, you have to just squeeze a little bit of quality time in, but if you don’t enjoy it… well, it’s going to fall off the priority list, isn’t it? I totally understand. 

Today, I have a guest post for you by avid Cyclist David Bender who shares why cycling just might be the fun and rewarding sort of movement you’ve been looking for! After you read this great article, please share your thoughts in the discussion area below! 

The Benefits of Cycling written by David Bender

Cycling is a better way to improve your lifestyle, keep you fit, save money and help you stay healthy. Hopping on your bicycle and cycling around either to and from work or just take a bike trip would be a perfect solution. In Europe, especially in countries like Netherlands, biking is a popular transport mode. Cycling promotes significant benefits to an individual’s health. The health benefits of cycling include; improved cardiovascular benefits, muscle toning, better blood circulation and much more.

  1. Cycling Boosts the body’s Immune System

Cycling makes the immune system strong by burning excess calories which sometimes lead to heart-related complications like stroke and hypertension. Biking promotes the immune system cells which promote immunity and health. When you exercise regularly, the body becomes vigilant of viruses and bacteria that cause common colds and other conditions. Choosing to cycle every day is the easiest and efficient way to boost your immunity.

  1. Healthy and Toned Muscles

Frequent cycling is healthy and strengthens your body muscles; this comes as a result of pedaling a lot. The activity involves thorough physical workouts which involve the movement of nearly all body parts. Many muscles are strengthened especially the arms because they balance they cycle. Leg bones are made much stronger because they are used for pedaling. When children cycle their bones and muscles improve a great deal. Their bones and muscles have been noticed to grow strong after regular sessions of cycling. More substantial evidence shows that biking is an aerobic activity which aids in aerobic fitness because of the high increase in muscle flexibility.

  1. Weight Loss

Cycling regularly is an excellent way of burning calories. Persons who feel heavy and need to shed off a few pounds can consider a regular cycling program every morning. Instead of taking a bus, why not consider cycling to work every morning. Cycling is a simple exercise anyone can do, and it helps one acquire a lean body structure. Working out by cycling also helps the young and old solve the common problem of obesity.

  1. Reduces Stress and Fights Depression

Research shows that cycling reduces stress and assists in combating depression. Studies show that people who ride bicycles have small chances of being affected by stress than car users. It originates from the enjoyment which comes from cycling. Cycling keeps the brain occupied thus reducing stress and keeps of depression. The state of mind is crucial to a person’s development. This is why cycling is recommended to keep you busy.


  1. Physical Fitness

Riding Bicycles helps in physical fitness. Cycling helps in burning excess fat and boosts the overall well-being of your body. It also strengthens your arms and legs. Riding bikes also improves your mental health and aids blood to circulate efficiently to all parts of the body. This improves overall body physical fitness. Latest studies show that persons who are actively involved in cycling are more physically fit than those who drive all the time.

  1. Healthy Heart

When cycling your heart beats at a faster rate than usual. This is a good exercise; it promotes sufficient blood flow to the heart. Cycling promotes a healthy heart and overall healthy body. People with high blood pressure can benefit more from cycling. This activity aims at promoting good cardiovascular health and reducing fats. Regular cycling also lowers the risk of an individual suffering from coronary diseases because it increases cardiovascular functions.

  1. Increase Stamina

Cycling regularly increases morale and stamina. It boosts and rejuvenates your hormones. Cycling is one of the best work-out exercises you can do in the morning. It benefits many people especially those experiencing low stamina. If you find yourself feeling weak and lazy in the morning, consider cycling. A 30 minutes cycling exercise will make you feel alive.

  1. Lower Cancer Risk

Studies show that people who engaged themselves in moderate to high physical activity in middle and early ages have a reduced risk of cancer as compared to those who did not. Cycling routinely will help keep of cancer. Beat cancer by adopting regular cycling and running.

  1. Cycling Increases Your Life Span

Riding bicycles is known to increase longevity in one’s lifespan because of better health. Cycling promotes the flow of blood to all body parts; it also keeps the heart and lungs healthy. It is a good exercise and is recommended for older adults. Vigorous physical activity like cycling promotes better health and increases longevity. It also increases your immunity system as well thus increasing your lifespan. Consider cycling today for better health.

  1. Cycling In-Bed Aids Faster Recovery for ICU Patients

Research from McMaster University and St. Joseph’s Healthcare Hamilton indicate that patients in the ICU (Intensive Care Unit) stand to benefit immensely from early cycling while in bed. It makes patients recover faster. The study showed that early cycling exercise for critical patients and the mechanically ventilated intensive care unit patients is considered to be safe and feasible. It also showed that cycling helps critically ill patients strengthen their leg muscles while still confined to the bed.

Cycling has numerous health benefits. If you have not been paying attention now you know; if you have been driving or taking a bus to work every day and you want to keep fit and be healthy, you should consider buying a bike and start cycling. Cycling is recommended for all people especially the elderly to keep diseases away. It is also a great way of saving money.


David is an avid cyclist. He’s traveled to over 10 countries with his bike. He writes a lot on bikes and biking at his blog. When not attending to his blog, he’s biking in the neighborhood.

A Peek Inside My Apothecary


I’ve been learning, searching, and experimenting with natural home remedies since 2004 when I began my journey learning about medicinal herbs. It’s been really fulfilling to realize that so much of what we need in order to be healthy and happy is around us in nature. That journey began my vision and work to share the message with busy Moms whom I believe are the change makers in the world! So today, I break open the doors of my personal apothecary to begin to share with you what I use and feel is tried and true based on my own research and experiences.  

Let me first be clear, I am not making medical claims and it’s important that if you are sick – you need to begin with your doctor before taking on any sort of natural approach. More and more physicians are becoming educated in the holistic and integrative realm, so if natural remedies are important to you seek out an N.D., D.O., or an Integrative Medicine Doctor.  Discuss the with her/him the remedy you have in mind and perhaps the two of you can decide an integrative approach to helping you to heal. With all of the conflicting information in the world, it’s important to seek out the counsel of a qualified practitioner before you make big changes in your personal care. 

Now that we’re clear on that….let’s talk about the fun stuff!!

Today, I will give you the full peek of everything I typically keep on hand. In future posts, we’ll talk about each one individually, about how to store and use them and the very best sources I’ve found to get them.

I have a list of “must have”s in my apothecary. Keeping these items on hand ensures I can manage minor pain or support my immune system when it needs it most. 

  • Apple Cider Vinegar (ACV)
  • Kelp
  • Ghee
  • Organic Coconut Oil
  • Digestive Enzymes
  • Ashwagandha
  • Turmeric
  • Essential Oils of Lavender, Lemon, Eucalyptus, Rosemary, Oregano, Tea Tree (Melaleuca), and blends like Wellness for Adults, Wellness for Children, Lavender Ice, and Calm. 
  • Whole food based supplements – Powder Beets, vegetables, freeze-dried greens, Vitamin C & Multivitamin
  • Sweet Oil
  • Microwavable Hot Packs (the only good use for your microwave, by the way)
  • Ice Packs
  • Garlic
  • Cinnamon
  • Homeopathic Remedies 
  • Flower Essences like Bach Flower Remedies
  • Fresh Herbs like Cilantro, Parsley, Lavender, and Sage
  • Himalayan Sea Salt


Next post will give you the lowdown on one of these amazing home remedies, and I’ll keep offering them until I’ve gone through the entire list! Do you keep any of these in your apothecary? I’d love to hear about other home remedies you use! 

Food & Thoughts for Fall


I love this time of year. The mornings are cool, sweet, fresh and are followed by hot long quiet days. Nature is preparing to slumber. The celebration of harvest in our modern way hangs in the air and seems to sweeten the demeanor of the world.

I am reminded of our land, the chickens, our pack of dogs, the collection of cats, the trees we planted, and our ever immense overflowing (and often overwhelming) garden. When I visit the farmer’s market this time of year I am filled with a sense of peace, abundance, and happiness unlike any other time of year. I miss our home in the country and look forward to recreating a country home again.

The leaves are just starting to change here in Colorado and we are personally also going through a form of transformation and release. In our new little apartment, I am spending a lot of time grateful as I continue to remove the layers of 20 years of stuff. Stuff from my kids, stuff from my crafts, stuff from book collecting, old clothes stuff, fabric stuff, curtains, rugs, towels, tools, animal stuff, …. so much stuff. I’m so happy that we chose an apartment over a camper. We’d have been really struggling. Our apartment is just 1,000 square feet which in comparison to our over 3400 square foot house with a yard and garage has been a bit of a shock, but we do like it here. We rented storage space to hold the stuff while we sort through it, sell what we can, donate what we can and toss the rest. We will be forever changed by this process, in a good way. 

As you step into the season of Fall, I invite you to look around. Notice where you are in your home environment, in your workplace – what physical things do you need to release in order to make way for what you desire in your life? Look within to identify emotional baggage that you are needing to put down and leave behind as you step into this season of change and release. 

The Fall season is followed by a season of rest. Despite our cultural habits, we need to also follow our season of change with rest. Look ahead to the winter months to block out dates for time off. Plan days to sleep in and to give room for reflection and self-care. 

I’m ready for this. Are you? 

Sending sweet thoughts, 


Cool Your Body with Food!

Cool your body!

It’s undeniable that we are a natural part of the amazing world around us. Somehow amongst the chaos of life, we’ve become desensitized to how the moon, the air, the sun, and the weather all affect how our body operates. Yet, with intention and focus, we can learn to slow down and notice. 

Noticing these fluctuations in our own natural patterns and cravings can give us the tools we seek to find balance in our body and in our life. A great way to begin to notice is to keep a journal. In this journal, instead of just writing what you did in a day, consider tracking things like how you are feeling, what you are craving, how you slept, and how your digestion is. Watch for swings and fluctuations, odd cravings, and challenges sleeping in connection with the weather, phases of the moon, and seasons. 
What I love most about this is that what happens for me might be different than what happens for you, depending on our unique body, lifestyles, and locations. This is partly why diets don’t work and why no one way of eating is perfect for everyone all the time. 
I live in a warm and dry climate. This is the high plains desert in Colorado. The natural environment is wide open plains, hot and dry weather, and sandy soil. I have noticed that since I live in a community, the ground is treated, sprayed, watered and mowed and it creates a different sort of environment than what is natural for our location. I also notice that what is available – even at the farmer’s market – is not necessarily from our local community since we do not have corn and tomatoes available naturally in early June. If you are planting and growing with the seasons, these foods would not be available until late summer. 
It’s interesting to consider how eating these foods out of season might influence my body’s natural processes. (I’m always thinking about things like this!)
What’s your natural local climate like? What foods are naturally in season where you are? What would you need to include to bring balance into your body and mind? 
There are other considerations as well such as movement, activities, and rest. 
I’ve created a list of foods that are cooling and hydrating for the hot summer months. Refer to this if this is where you are. 

Wishing you a beautiful and happy July! 

XXOO Tammi