Books for Healthy Living (Coach Bess' Top Recommendations)

Sometimes digging into a good book resource on healthy living can be exactly what the doctor ordered!

Looking for natural answers to a chronic illness or condition? Open up ANY of Dr Mark Hyman's books, like The UltraSimple Diet or Ultraprevention or Ultrametabolism!

Need meal planning help to get the whole family on board with your healthy eating? Pick up a copy of Amy Hendel's book, The 4 Habits of Healthy Families.

Trying to break out of an eating disorder, food addiction, or shame around your weight? Grab a copy of Lose It For Life by Dr Linda Mintle & Stephen Arterburn or pick up Lysa Terkeurst's Made to Crave or Lisa Bevere's You Are Not Your Weight.

With all there is to learn on this healthy living journey, ONE book is not enough! 

Choose from the multiple books out there and available to help you add healthy living tools and strategies to your toolbox! Or to help you overcome a mental block that may be holding you back from transformation.

Some more of my personal favorites are:

NUTRITION

ANY books by Joy Bauer - like...

Idiot's Guide to Total Nutrition
Food Cures

Food Bible by Judith Wills

Get the Sugar Out by Ann Louise Gittleman

FAITH/HEALTH CONNECTION

Your Whole Life by Carole Showalter

What the Bible Says About Healthy Living
by Rex Russel

And of course, our book, the FRESH Start for Health Workbook, by yours truly, Bess Blanco, is a fabulous combination of lifestyle change help on faith, beginning fitness, food and our mindset! You can find it here on this website or by clicking HERE.

Now, remember you can add these resources to your personal library little by little or even with a visit to your local library! I've found MANY of my awesome books (and this is only the smallest sampling) at yard sales, thrift stores and on discount websites online, gently used! 

What are YOUR favorite books on healthy living? We'd love to hear your recommendations in the comments below, or share them with us in our FRESH Start Online Community on Facebook! 

Every other Tuesday, we have a LIVE chat called #LetsTalkAboutitTuesday in our free healthy living support group on Facebook, and this video above was today's chat! You should join us to catch the next one!

Enjoy this helpful video, and be sure to subscribe to the FRESH Start for Health channel on Youtube to continue getting our healthy living tips and encouragement! 

Healthy hugs and belief in YOU ~ Coach Bess

Lower Blood Pressure Naturally, Break up with Salt!

It's time to Lower Blood Pressure Naturally, and Break up with Salt!

In my years as a health coach, I've heard from many clients about the battle to reduce their salt intake. Many times, they realize they have to do something about their sodium levels after the doctor has told them their blood pressure is beginning to reach the danger zone. If YOU struggle with high sodium or high blood pressure, be encouraged, it's surprisingly simple to lower your blood pressure naturally if you follow some simple guidelines.

"Can't we just get rid of salt altogether?"

Many of my health coaching clients have asked me this. Seems like we could just get rid of salt, right? Since too much of it causes high blood pressure, then why not? Believe it or not, our bodies actually NEED a daily amount of sodium to be healthy! However, 2300 milligrams of sodium daily is ALL our bodies need to function healthily. And remember, this is just 1 TEASPOON, so it adds up QUICK through our foods and drinks!

Watch my quick video below for some easy guidelines breaking up with the salt in our diets! Learn more about the role sodium plays in creating high blood pressure and exactly where it’s sneaking into our daily food intake!

Salt REALITY CHECK

The typical American diet includes upwards of 1 ½ - 2 teaspoons of salt each day which adds up to between 3500-4000 mg each day. This is almost twice as much as our body needs!

High blood pressure adds another complication to this picture. Here's a quick breakdown of the numbers:

Normal blood pressure is 120/80 and pre-hypertension 139/89.

Stage I High Blood Pressure is 159/99 or above. Anything over 160/100 is dangerous - and considered moderate to severe blood pressure.

Though there are of course OTHER LIFESTYLE FACTORS that contribute to the condition of hypertension, like chronic daily stress and smoking, to name just two, we know that too much sodium intake is very closely related to high blood pressure. In fact, it is so closely related that reducing our intake of it can reduce our blood pressure (if it is high) in as quickly as a few days! Good news, right?

Here’s a quick self-diagnosis method: if your ankles swell up or you end your day with those indentations showing from your socks and shoes it’s a good bet that you’re battling some water retention as a result of higher-than-needed salt intake in your day!

The incredibly good news about all of this is that it isn't too complicated to reduce our salt intake and to support a healthy heart!

So where is sodium & salt hiding in our diets?

Look for salt hiding in these foods:

• Breads and cereals are storehouses of sodium
• Sauces, such as spaghetti sauce, gravy, and canned cheese sauce
• (Spaghetti Sauce RECIPE link HERE!) Click HERE for our easy and delicious homemade spaghetti sauce recipe to use as an alternative to canned, high-in-sodium AND sugar varieties!
• Most commercially prepared SPICE MIXES include extra salt as well! Watch out for items like Fajita seasoning, Taco seasonings etc.
• Marinades and salad dressings are often high in sodium.
• Canned vegetables and canned beans! Steer clear of canned veggies. You can use canned beans in a fresh and healthy eating plan, just look for low sodium varieties and make a practice of RINSING all canned beans!!
• Canned soups and prepared pastas are all very high in sodium

Bottom line: ANY and ALL pre-made, boxed, canned, and packaged items are usually super high in sodium and contribute to high blood pressure. Fast foods and many restaurant foods are as well.

(Remember that in foods with a long shelf-life, food-like items meant to last a long time without refrigeration, salt is used as a preservative!)

"So, what can we do to reduce our salt intake and lower high blood pressure naturally?"

To lower blood pressure naturally to support a healthy heart is simple. Changing our eating habits isn't an overnight process BUT these simple steps will get you off and running in the right direction:

1. Go back to natural, whole, healthy FRESH foods in the produce isle! Make more of your own dishes, as you can control the amount of additives and salt that you add.
2. Stay away from take-out! If it comes in a drive through it’s super high in preservatives and sodium.
3. Avoid all pre-prepared foods –canned or packaged soups, pre-made entrees (frozen, canned, packaged)…if you’re opening a package, at the very least READ THE LABEL and RINSE!

The cure for most of our over-indulgences or unbalanced food intake is truly a return to the “old-school way” - eating whole foods and cook meals at home. Just this one change will make a HUGE difference in your sodium intake!

Quick sodium-detox solution!

One of the reasons we include an Eat FRESH * Move FRESH * and Think FRESH action steps in our signature FRESH Start Program is because our bodies were designed by our Creator to operate fully and in wholeness if we’re moving, hydrating and purposefully thinking about our lifestyle choices DAILY!

Making a habit of balanced exercise every day, hydrating enough with water daily, and eating FRESH choices all contribute to our overall health. This way you are supporting your body’s natural ability to flush through any extra sodium you’re taking in! This also flushes through environmental toxins we’re unaware we are taking into our bodies each day.

A personal invitation...Join our FRESH Living movement!

The FRESH Living movement that began six years ago is now a vibrant community of beautiful individuals around the world, supporting each other, taking simple action steps and achieving remarkable changes in their lives!

Please let me know how we can support your healthy-living journey in any way! We have an interactive community on Facebook where we support and encourage each other daily through challenges, posts and prayers…go here to join our free online community!

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Natural Thyroid Treatments {How to Detox Your Everyday for Thyroid Health!}

We're sharing today's post from our friend and Mentor Coach here at FRESH Start, Heidi Hovde from Salisbury, Massachusetts!

She is a Certified Holistic Nutritional Health Coach, mama of 4, wife to Aaron and recently our guest on the FRESH Living Talk Radio show about Detoxing our Everyday for Thyroid Health. She shared life-changing information for all of us to use in natural thyroid treatments! You will be GLAD to read this incredible article and if you haven't heard the show yet, you can listen to it HERE.

Here's Heidi...

I am honored today to share with you some exciting and rockin’ news about detoxing your everyday for natural thyroid treatments. I have so much information to share with you (due to my own personal story and years of research!)

Here's my “message in my bottle” - I will do my best to summarize; and at least get you started, thinking about what you can do to make small gradual changes in YOUR everyday life for a healthier thyroid!

Your thyroid gland is part of your endocrine system. It is the little butterfly-shaped organ in your throat area. When you have thyroid disease, you have what is called an autoimmune disease/disorder. I personally have Hashimotos, but others who are affected by thyroid imbalance have Grave’s Disease, hypothyroid or hyperthyroid disorder, or a goiter. All of these conditions affect the same gland, the thyroid. This organ governs so many of the functions in our bodies. Having a thyroid imbalance can cause a lot of implications because of this “lil butterfly in our throat.”

The thyroid regulates these body functions:

• Heart Rate
• Mental Clarity
• Emotional Balance
• Organ Function
• & Stress Hormone Response
• Inflammation Response

Foods to Avoid while trying to detox and create better thyroid health:

• Gluten
• Sugar - including artificial or sugar substitutes
• Processed foods, dyes, and additives
• Caffeine and alcohol in excess
• Sugar-free/diet products
• Soy

Most importantly, something my Medical DOCTOR never told me, until I saw a Naturopath MD…

Avoid: Raw GOITROGENIC foods (otherwise known as cruciferous foods) plants of the cabbage family, broccoli, collard greens and kale. Unless you prepare them steamed, baked, or sauté! In raw form, these normally-healthy foods create inflammation in the body. Strawberries are included in this group of foods!

Green smoothie lovers make sure you steam your goitrogenic foods at the beginning of the week and freeze them so you can still add them to your smoothies.

Foods to ADD IN for DETOX & thyroid health:

• Drink WATER!
• Sea salt, sea vegetables such as kelp, nori, (seaweed snacks) I like to add them to soups for ease.
• Brazil nuts for selenium
• Whole foods such as greens, veggies, fruits, fish, seafood, grass-fed organic beef, and chicken.
• Coconut oil helps restore thyroid function and actually increases the metabolic rate leading to weight loss.
• Properly prepared/soaked gluten free grains (rice, quinoa, and gluten free oats)
• Burdock root
• Superfoods such as Acai, Goji berries, Cacao, Turmeric, ginger, and green tea to name a few

Detoxing our Personal care products is key to maintain healthy thyroid function:

Our skin is our largest organ, what you put on it enters directly into your blood stream within minutes. Did you know that Europe has BANNED over 1300 harmful chemicals from personal care products and the USA only bans 11! Oh my word no wonder we have such a toxin problem and the rise in autoimmune disorders in the USA continues to climb! These chemical are known carcinogens and endocrine disruptors! The word FRAGRANCE on a product actually means the maker is hiding any amount of over a 1000 known toxins!

Our day begins and we brush our teeth with Flouride toothpaste (fluoride is an endocrine disruptor.) We slather on shampoo, conditioner, deodorant, skin-care products, makeup, lotion, and perfume. We have literally slathered ourselves with parabens, triclosans, and oxybenzones, just to name a few endocrine disruptors! (Don’t panic, there are hundreds of non-toxic options we CAN use!) Little by little, one step at a time, we can make better toxin free choices. Contact me HERE if you'd like to explore the options I use and love!

Another important product to look at: women’s feminine products such as tampons and pads!  They contain bleached cotton and the toxin glyphosate. There are organic or toxin-free options available, do your research and swap them out!

Detoxing our cleaning and household products:

Dish soap, floor cleaners, dryer sheets, laundry cleaners, all-purpose cleaners are made up of mostly toxic chemicals. Start using more natural products like baking soda, vinegar, lemon, and essential oils, just to name a few natural options. If you don’t want to make your own, check with me HERE, this is great resource for non-toxic laundry, dish cleaning, and all-purpose cleaners.

Plug-in air fresheners and sprays are known carcinogens and endocrine disruptors as well. If you need something to smell wonderful in your house, seek out essential oils and fresh fruits that can make your space smell amazing and also calm your nerves. Double POW!

Environmental toxins & other exposures to avoid:

• BPA plastics in our kitchen containers, water bottles, etc ( a better option is glass or stainless steel containers and water bottles)
• Shower curtains containing PVC
• Mercury filings/Dental work leach neurotoxins into our bloodstream. Heavy metals can alter our immune system as well (Dr. Mercola is a great resource re: dental do’s and don’ts)
• Microwaves: Avoid cooking in microwave ovens. Reheat foods on the stove top.
• Cellphones: Avoid prolonged use of and storing your phone on your body. If you need to be on long calls or use your phone often try using an ear piece or bluetooth device. These EMT’s (Electromagnetic transmissions) directly affect your thyroid gland.

Supplementation for any deficiencies in the thyroid:

• Good quality multi-vitamin
• Toxin free fish oil
• B vitamins
• Co-enzyme Q10
• Vitamin D
• Probiotic - digestive enzymes is a must!

Decrease “Toxic Stress” in your life:

“Learn the power of the word” NO!” You can’t be everything to everyone. You can’t be at every event and party. Nourish the relationships that bring you peace and joy. Eliminate the drama and “Toxic Relationships” in your life.”

— Heidi Hovde, Certified Health Coach

Get appropriate sleep:

• Keep the cell phone outside of your bedroom.
• Shoot for at least 8 hours of sleep
• If you are tired during the day, allow yourself a nap and rest.

Relaxation techniques:

• Yes BREATHE; breathing exercises are amazing to increase energy and decrease stress.
• Color!
• Do yoga
• Pray and meditate
• Get outside in nature and get some good old-fashioned fresh air and sunlight

One more thing I wanted to mention is that we also have something called "chakras" in our physical being.

The chakra in the throat area is the on related to the thyroid. These energy centers of our body can get blocked, or sluggish. We need to keep these open and not restrict them with negative self-talk. Negative self-talk directly effects our thyroid gland. So the moment you get that “I am not good enough” thought, or “I am not doing enough” thought in your head, let it go! Don’t let it make it off the tip of your tongue and out of your lips. You are good enough. Give it to God and he will handle it. Pray and Praise yourself daily.

Remember, detoxing your lifestyle as you know it is a gradual process. Start small in one area of your life and work on that. Then, little by little, you can make huge progress in decreasing your toxic load for better overall and thyroid function!

Be well,
Heidi

Dealing with Stress and Hormone Imbalance Naturally

Enjoy this guest post today from our friend, Dr Daisy Sutherland, founder of Wholistic Fit Living! She was recently our guest on the FRESH Living Talk Radio Show and taught us more about dealing with stress and hormone imbalance naturally - by making simple, natural changes to get back in balance!

Stress. It has many meanings to different people.

It’s not a new concept, yet both male and female can’t seem to control their stress. If you don’t control your stress or at least learn to manage it, stress will kill you! Yes, you read that correctly. Stress kills and unfortunately many people in particularly women feel that stress is simply part of their genetics.

Many women will say that stress is part of their ‘make-up’ and without it they could not function. Although that may be true in a sense, stress is something that can be managed and even more so if we are aware of what may be causing it.

Hear more about what Dr Daisy shares about stress, hormones and balance in this informative and helpful episode of FRESH Living Talk Radio Show!

There is this interesting hormone in our bodies called cortisol and when we are stressed it tends to rise.

When it rises, we will naturally feel our blood pressure rise, our hair stands on end and our breathing become labored. Some have claimed it felt as if they were having a heart attack when it was merely cortisol levels that increased and sent the entire body into a crazed frenzy. Before you give in to the notion that a stressed life is what you must lead and there is no hope, understand that you are in ultimate control of your body and many times what you stress over are things that are out of your control. If you can’t control it why worry, right? Easier said than done but it is quite necessary to do.

Now that you know that cortisol plays a huge part in your body when it comes to stress, what can you do? There are many techniques, such as taking cleansing breathes (my favorite), aromatherapy, physical exercise (another of my favorites), and quiet time. Cortisol levels rising and falling are considered imbalances. The cortisol levels will rise, causing your body to go into the ‘flight or fight’, where your blood pressure rises and your breathing is erratic and you simply can’t focus. Or the opposite will occur, where the cortisol levels will fall and you are suddenly exhausted, can’t focus and simply want to crawl under the covers.

Were you aware that there are foods you can eat that will help with this hormone imbalance?  Some foods that you want to include into your daily diet to combat hormonal imbalances (especially cortisol imbalance) are dark greens such as kale, spinach, and collard greens. Citrus fruits also bring balance, so try adding oranges, limes and lemons to your diet. Ginseng and herbal teas help to reduce stress as well. Ginseng and other herbal teas contain adaptogen, which can help the body manage stress and normalize bodily functions.

Below is a recipe I'm sharing with you today!

Easy Pesto Pasta Salad Recipe with Olives and Roasted Red Peppers

Ingredients

12 oz. whole wheat Rotini pasta 1 can black olives, drained well, then cut in half 12 oz. jar roasted red bell pepper, drained well and diced 1/3 cup vinaigrette dressing 1/3 cup pesto 1/4 cup freshly grated parmesan cheese salt and fresh ground black pepper to taste

Directions

1. Fill a medium-sized pot half full of water, add a generous amount of salt and bring to a boil. Add pasta, and cook 9 minutes (or check package for cooking time if you're using whole wheat pasta.) Drain pasta well, and let cool for 10 minutes while you prep other ingredients.

2. Pour olives into a colander, drain well, then cut olives in half.

3. Pour red bell peppers into colander, drain well, and dice into small pieces.

4. Combine vinaigrette dressing and pesto, whisking together.

5. When pasta is cool, stir in enough dressing to coat the pasta. (You may not need all the dressing, but save it to add if needed after the salad has chilled.)

6. Add olives and roasted red pepper, and stir gently to combine.

7. Cover salad with plastic wrap or a lid, and refrigerate for 1-3 hours.

To serve, remove salad from refrigerator and stir in 1/4 cup freshly grated Parmesan cheese, plus more dressing if needed to moisten salad. Serve slightly chilled or at room temperature.

Other things you could use in this salad to change it up: -diced marinated artichoke hearts -marinated mushrooms, cut in half -cooked turkey Italian sausage, cut into small pieces -turkey pepperoni, chopped -grilled vegetables of any type such as zucchini, mushrooms, onions, or summer squash -cubed fresh mozzarella cheese.

My Purpose is Bigger Than My Plate {Losing Weight Naturally - 141 Pounds Down!}

Rhonda's Story - Losing Weight Naturally CAN BE DONE! 

Read on to find out how Rhonda (now a Certified FRESH Start Coach!) lost over 140 pounds without shakes, pills or surgery...she is a passionate woman living on purpose to now serve others who struggle with weight loss! You will be highly encouraged as you read her amazing story...

Seven years ago on a chilly February afternoon, I decided to bring my friends together to my home for a special Valentine's Day celebration. Most of them were single during the season so celebrating how much they were appreciated and loved was  significant.  I will never forget that day: it was also the day I discovered my internal mantra and message that I would go on to live by and spread as my mission: "I Simply Love Her." I've always had a passion to help others to both recognize and acknowledge their worth and purpose.  In 2009, I even started to host vision board workshops to help women create visuals that represented their self-love and purpose meeting their destiny.

“Interestingly enough, I had a bit of problem conveying the message of loving self because I walked around, weighing in at 329 pounds.”

— Rhonda Ferebee-Hammond

One life changing day three years ago, I asked a co-worker: "If you came to one of my workshops, would you be able to receive this message of vision from me while I carry this weight?"  Her honest response was: "Please don't get offended by my honesty, but I find it repulsive when people carry around that amount of weight." Repulsive...it cut like a knife, but I was determined to take those words as fuel to begin the quest of my life. I was determined to face the fight that I had been running from for years. I ultimately faced my most difficult challenger: myself.

“People around me always assumed that I was happy because I always greeted them with an infectious bubbly smile. Nevertheless, inside I constantly struggled with the demon of self control and discipline, earnestly seeking to find the right plan that would finally help me to shed my unwanted weight.”

— Rhonda Ferebee-Hammond

In the wee hours of morning faced with desperation and a spirit of willingness, I fervently prayed and resolved that something had to be done; after talking with my husband, we agreed that I would get weight loss surgery.

In June 2012, we embraced the surgery process and started all the testing, awaiting a surgery date. All was going according to plan, until my life was interrupted on August 28,  2012; I lost my job leaving me without health insurance.

Weight-loss surgery was no longer an option for me.

In despair, I attempted once again to lose the weight. I began to take daily walks and boy, was it challenging; I did not realize that I had put on so much weight, that my back would scream in excruciating pain with every morning walk.  Still, I did not give up and began to have faith that an answer would soon come.

One day while watching a commercial on television, a familiar face introduced a woman who shared her stirring, weight loss journey and triumph, encouraging her listening audience to call, to which I heeded.

I heard many a success story of people who lost hundreds of pounds and were able to maintain their target weight without surgery, pills or shakes.

However, plans involving this level of success, usually required a significant monetary investment and since money was tight I decided those types of programs were not for me.  I was referred to a program that required no pills or shakes and just required me to make more deliberate healthy choices at the grocery store.

On January 4, 2013, I started my journey and with the help of Skype I talked to a lady in Africa that began to walk me through the plan.

“Since then, I have shed 141 pounds and  I feel amazing.  I have a new look on life; my marriage is renewed because we do so many more things together. ”

— Rhonda Ferebee-Hammond

My family structure has changed because I'm not in my room loathing over an empty life filled with shame, guilt and depression.  Finally, I look forward to eating healthy, living and sharing recipes with others.

With much excitement and hard work, I started to train in May 2014 for my first obstacle course with a team of ladies from our group, "Team Burn It Up Onpurpose." Since l started my weight loss journey, I knew there would be others that needed the support and accountability of a group to encourage, empower and motivate them through our weight loss journey.

It is personally amazing to hear and see the achievements of others; it gives me the motivation to keep on going and I love it.

As a wife, mother, leader and speaker, I'm constantly reminded of the daily tasks and full schedule I have. However, what I keep in the forefront of my everyday commitments is me, making self-love a priority.  Clean eating and meditation with God is part of my lifestyle, in addition to continually remembering that I need to have a fitness slot on my calendar to keep moving. Fitness is key in maintaining continued success.

My plan follows a 12-step motto and was a bit challenging at first, but it continues to give me discipline, support and the accountability I need. 

Its been over two years and I still have thirteen pounds left to lose to reach my goal of losing 154 lbs; there is no doubt with continued focus and hard work, I will succeed.

This journey has been more than awesome, it's been indescribable and I would not take away one moment.  Most of all I am grateful; before it was hard for me to walk in the message of loving self after a life of failed yo- yo diets, many obstacles,  the death of my mother and living in constant fear.  However, I now have the tools I need to succeed and maintain my success. Some days are up and some are not so up, but  I can truly say there is a new-found fight in me to make wellness part of my story. I now "Simply Love Myself" for making this decision!

To get in touch with Coach Rhonda and learn more about her story, visit her at www.rhondahammond.com or on Facebook at www.fb.com/rhonda.ferebeehammond!

Get Through the Holidays Without Getting Sick

We’ve been talking about keeping ourselves on track with our health this season, and doing it without obsessing or worrying about what we’re doing to our bodies this time of year.

How many of you would LOVE to start the New Year without the extra 4-6 pounds that often “creep up” on our bodies?

You’re not alone!

Added to that, staying well through the holidays increases our enjoyment of family, friends and seasonal celebrations, doesn’t it?

Today I’m focusing on how to stay well and how to not get sick through this season. If we’re strategic and specific in our choices there’s no reason to fall into the usual colds and flus. And if we have taken care of our health well, when we do catch a bug we’ll be blasting through it quickly too! These tips apply for ANY time we’re building or boosting our bodies ‘stay well’ defenses too…not just during the holidays. Watch this quick 3-minute video for one of my top FRESH holiday tips for having more FUN this time of year WITHOUT GETTING SICK!

FRESH living during the holidays often means NOT getting sick!

Here’s a brief recap from the video:

Between parties and get-togethers, strategically boost your immune system! Do this by…

1. Reserving treats for the parties & family get-togethers - Don’t keep a stash on the counter or extra less-than-healthy snacks around your own home. Keep those special indulgences for the special events! That way you can have the FULL experience at your weekend party or family meal without dragging your body down in the intervening days between each event.
2. Prepare and drink the Berry Nutty Smoothie throughout the week as a super-nutritious detoxing drink daily!
3. Add lemon (fresh-squeezed is best!) at least once to your daily water intake. Lemon is SO GREAT for cleansing your digestion and liver. It also adds a great zing to your water as you’re chugging down your daily quota!
4. Make a veggie broth and drink in place of coffee or tea to infuse yourself with all the micronutrients and fresh-food goodness your body craves between the richer foods you eat at events or special occasions.
5. Eat SUPER clean foods – quinoa, barley, brown rice, lots of fresh-as-possible veggies and fruits — these provide the nutrition our bodies need to build up our immune system, countering the extra sugar or richer foods we might have eaten over the holidays.

The reasons people typically get sick more often this time of year isn’t necessarily that there are more germs.

Rather, by indulging in sweets more often than usual, added to the stress of extra to-dos and loss of sleep we’ve allowed, our bodies to wear down. In many ways we’ve pushed ourselves past the limit of what our bodies need. It is vital to rebuild our body’s natural defense system with good clean foods and nourishing fluids.

Stop by our Facebook page and share your own best immune boosting tips OR shoot me a question! I’m always happy to talk with you on our shared journey to our BEST health.

Best Green Cleaner Ever!

How would you like to know the secret to sparkling countertops, glass, and other surfaces in your home? 

I am gonna give it to you – and it costs less than .25 cents a spray bottle!  Vinegar and water, folks – there you have it.  I know, no duh, right?  I realize that I am the slow one here – family and friends have given me that tip for years, and I just have never intentionally changed over my large variety of expensive, harmful cleaners out for this simple cleaner.

However, when I picked up the bottle of the new formula of Windex at the store last week, and it was simply labeled “vinegar,” I realized that all these years, I have been duped.  I was about to pay over $3 for a small spray bottle of chemically-enhanced vinegar and water! 

I promptly determined to go home and make my own green cleaners.  So after some quick research online, I began using my trusty vinegar cleaner on everything, my glass tabletop, doors and windows, mirrors, kitchen counter tops, stove top, and more!  You would not believe my sparklin’ house, ya’ll!  Even hubby Juan has been pleasantly surprised! It does not smudge, smear, or streak!

Here are a couple of quick tips for any first-timers out there wondering how to get started on making your own green cleaners.  (I know I can't be the only one still buying those harsh chemical cleaners, because the products are still on the store shelves!)

how to make it:

1.  To make the vinegar and water cleaner, simply put half water, half vinegar into a spray bottle – Voila!  No really, it’s that easy. ;)  {Some people prefer different ratios of water to vinegar - so just play with the amounts until you get the strength YOU prefer!}

2. When I first start wiping the vinegar with newspaper, paper towel, rag (totally your choice here!) it looks as if it is going to smear – keep wiping, and then you will see the shine!

BONUS GREEN CLEANER TIP: There is a great homemade "green" bathroom cleaner you can use – hydrogen peroxide and water – see http://www.using-hydrogen-peroxide.com/ for valuable information on this non-toxic cleaner, as well.

So there you have it – it’s not rocket science! It’s more of getting back to the basics our Mamas taught us!  Enjoy this quick green cleaning tip, and contact me with your ideas – what simple solutions have you come up with to green-ify your house and save money?