8 Things Healthy Families Use

I'm a mom and I'm all about keeping things simple and natural. Are you the same way? I have a lot to get completed throughout the course of a day and I'll take as much support as I can get. I don't like depending on unnatural chemicals daily. I'd rather use items from nature for self-care, cleaning, and eating. I find nature does our family best!

Here are 8 things as a concerned Momma and certified health coach that I would say are the bare minimum for a physically healthy home after real whole foods. There are several other things I like to keep around as well, but this is a great start!

8 Things:

Raw Organic Honey: Kick out the refined sugars and artificial sweeteners, they just feed cancer. Instead use real, organic, raw honey. You always want your honey to be in its natural raw state because then it contains nutritional values and anti-bacterial properties. Avoid heating your honey to keep nutrients in tact. To support skin health you add raw honey to minor cuts and scrapes as well as using it for a facial mask once a week. 

Fresh Garlic: This is truly nature's antibiotic. It also happens to taste really yummy in foods. It is inexpensive and great to keep around all year. You can easily grow it as well. Try to make sure sure you purchase local garlic or at least from inside the USA. A lot of garlic is from China in the grocery store, and the agricultural practices there are not the same as ours here in the USA. Keep in mind heating it does destroy it's antibiotic properties. It's still a worthy add to cooked meals though for a flavorful plate. 

Fresh Raw Ginger: This root is such a treasure. Ginger is a natural over all body anti-inflammatory food. It's a spicy delicious addition to smoothies, baked goods, soups, and stir fries. It provides wonderful digestive system support. It's a safe tummy tamer for pregnant women. 

During my pregnancies I love to make fresh ginger root tea. I actually enjoy this all of the time. Use about 1 1/2 inches of ginger, peel it, and slice it. Add it to a mug of hot boiled filtered water. Cover the top and steep for about ten minutes. I prefer mine without a sweetener. You can add a little raw honey or organic stevia drops. 

Fresh Organic Lemons (Lemon Water): What a joy it is to slice into a fresh lemon! When you slice into a lemon, that delightful smell is actually a tiny bit of the natural essential oil escaping. Did you know citrus scents help enhance good mood? Be sure to purchase organic citrus fruits if possible. Even though we do not typically eat the peel, whatever we touch and our children for that matter touch goes into our skin and is absorbed. Conventional citrus fruits are coated in toxins and some are even grown in toxic waste. No amount of washing will remove it. Even if you use vinegar. 

I like to drink lemon water first thing each morning. This is a great way to prepare the body for your day by hydrating and getting enzymes flowing. I drink 32oz of room temperature water when I wake with one fresh squeezed lemon added plus 1 drop of Young Living Lemon Vitality. Yes, you can over due it with lemons just like anything else. Healthy foods consumed in moderation then stay healthy. Benefits to drinking lemon water are natural support to your liver, digestive system, and immune system. 

Essential Oils: In our home due to purity and the highest of standards, we only use Young Living Essential Oils. Essential oils can help support the body, mind, and spirit as well as make a lovely addition to your natural cleaning regimen. Essential oils are the heart and soul of the plants, basically the plants' immune systems. They are aromatic oils that disperse into the air in tiny molecules quickly and they can come from various parts of different plants. You can get your's here. 

Good Salt: Have you bought into the lie that salt is bad for you? Salt is actually a necessary component to our lives. It purifies our bodies as well as adding many needed minerals. The difference is knowing the salts to stay away from and the salt to consume. Regular table salt has been bleached and all of the minerals have been stripped from it and sold to supplement companies. Some salts even add MSG, sugar, and aluminum. The iodine added is not natural iodine either. Table salt is very hard on all of the body systems. 

The best salts to purchase are Celtic (real Celtic salt is a little wet and greyish in color), an actual brand called Redmond Real Salt (shown in the picture), and Himalayan salt (this is pink in color). You can purchase all of these in whole rock like forms, little mini rocks, or finely ground. I like to add a pinch to my water throughout the day to ensure I'm getting necessary minerals. No, it cannot be tasted. Most filtered water takes out a lot of our necessary minerals along with  the toxins so adding a pinch of salt helps replace the good stuff. 

You can even make something called Sole. This is basically a concentrated salt water. You can make this simply by getting the good salt of your choice, a glass jar, like a clean mason jar, and filling it 1/3 of way with the salt. Fill it to the top with water. Leave a little room. Shake it. Let it sit for about 8-12 hours. Add this to your warm or room temperature lemon water or plain room temp water first thing in the morning. You can use a plastic measuring teaspoon or a glass dropper to add 1 tsp to your water to help start your day off well will lots of minerals. One tsp should be all you need. Your naturopathic doctor or holistic health practitioner can tell you exactly.

Remember I mentioned salt purifies. If your throat is feeling scratchy, add 2 tsp to a glass of water and gargle to support your body.

Organic Unrefined Coconut Oil: It was a great day when I brought coconut oil into my life. I believe this was one of the first food and body care switches that I ever made. Organic unrefined coconut oil is comprised of three antimicrobial medium chain saturated fatty acids: capric, caprylic, and monolauric. The monolauric acid is very supportive to the immune system. This type of fat is great for brain support. I do so many things with this oil. I bake and cook with it, use it in my homemade skin care products, as well as my homemade toothpaste. I also oil pull with it; click on the link if you don't know what that means.. 

It has a heat tolerance of 350, which makes it lovely to bake with since most recipes bake at 350. Cooking eggs in it is my favorite. Never heat it in the microwave. The waves will damage it's integrity. Depending on weather it will go from solid to liquid. When you need it liquid, put some into a glass measuring cup, close to what you need. Always put it a bit under the marker on the cup because once it melts it will most likely be right on the money. Put the measuring cup into a small pot with a little water. Boil on the stove until the oil melts. 

Raw Unpasteurized Apple Cider Vinegar: I add a splash of this each day to a glass of my water as well. There are numerous benefits to the body in consuming raw unpasteurized ACV. It absolutely must be raw and unpasteurized containing the what is called mother. Real ACV is made through a lengthy fermentation process. The mother is the brown healthy strands of amino acids. This vinegar is particularly supportive to the digestive and immune systems. You can use it with food and drinks and you can clean with it. Another use is for body care as a facial toner or it can be a support to the scalp if there is flakes or dandruff. When anyone in our family even looks like they are getting under the weather for natural support I make this tonic that contains:

1 Tbsp ACV ( I like this one.) 

1/8 Tsp Ground Organic Cayenne Pepper (Try this brand.) 

1 Fresh Garlic Clove, sliced

1 Inch Ginger Root, peeled and sliced

2 Tbsp Raw Honey ( Local is best, but if you can't find any, I like this kind.)

1 Mug Hot Boiled Filtered Water

Add everything to the mug EXCEPT for the honey. Cover and let it steep for about 10 minutes. When it's time to drink, add the honey. 

Helping you to be a good steward of your health!~Marie A. Brock, HHC

Health Disclaimer: No medical diagnoses, claims or promises of cures have been made. The information offered is simply for educational purposes. Any addition to diet or supplement routines should be discussed with your regular health professional.

There are affiliate links in this article. You are never required to shop through them. If you do though, I want to say thank you. If you like the information that I present, know that shopping through those links helps me to keep writing.

Resources:

 http://articles.mercola.com/sites/articles/archive/2009/11/17/this-bee-product-has-enormous-benefits-for-your-health.aspx

https://www.ncbi.nlm.nih.gov/pubmed/27158056 

http://foodfacts.mercola.com/garlic.html

http://draxe.com/10-benefits-celtic-sea-salt-himalayan-salt/

http://foodfacts.mercola.com/lemon.html

http://foodfacts.mercola.com/ginger.html

http://articles.mercola.com/sites/articles/archive/2011/09/20/salt-myth.aspx

http://articles.mercola.com/sites/articles/archive/2013/11/18/coconut-oil-uses.aspx

http://articles.mercola.com/sites/articles/archive/2015/03/21/apple-cider-vinegar-uses.aspx

Baths ( Natural Cleansing Support Series 2)

I never made time for myself as a busy mom before I was a wellness coach to take a soak in the tub. I whole heartedly believe today that I deserve a rebuke for that way of thinking. Moms everywhere need to soak in a bath at least once a week. I say lock the door, grab a magazine, and just enjoy it. This is a such a gentle and non-invasive way to take care of yourself.

Bathing can actually be a therapy to cleanse the body. Before beginning any detox regimen make sure your body can handle it by eating properly with plenty of vegetables and fruits along with a "healthy for you" daily water in-take. 

Baths are an extra luxury because it's an inexpensive day at the spa in your own bathroom. This is an opportunity to support emotional and physical wellness. This is NOT an option. Our bodies are covered in pores and were designed to release all foreign undesirable visitors in the body. Our lymphatic system, underneath our skin, is one of our bodies' hugest defenses against disease. According to Ayurvedic Healing Expert, John Douillard, it is easily clogged to due digestive distress with the villi in the digestive tract being irritated by inflammatory foods as well as stress. Much of the lymphatic system surrounds the intestines. 

Baths encourage good movement of the lymph as by helping to rid the body of non-beneficial bacterial disturbance as well as releasing negative stress so the white blood cells can get where they need to go to fight for us. It's a great way to encourage the body to keep going strong.

Simplicity

I'm a single homeschool mom and business owner, so I don't have a whole lot of time, and every penny counts.  Almost everyone has real Epsom salts laying around the house. If not, they are extremely inexpensive. I bought the brand below at Costco. In my area it came with two 6LB bags for $8.99.Epsom salts are rich in magnesium sulphate, which removes impurities from the body as well as relaxes the internal systems. Since the magnesium does relax the body, consider taking them in the evening before bed. I use them in all of my detox baths. Use 3-4 cups.

I also always use high quality essential oils.  Lavender is a wonderful choice to support emotional wellness. There are many others from which to choose. Use 6-8 drops of each oil. You can blend oils.

 ***IMPORTANT TIP*** Make sure when using essential oils, that you first mix them with the Epsom salts before putting them into the tub. This will result in much more pleasant experience. Certain essential oils have a very heated effect on the skin when not diluted, in this case by the Epsom salts. Mixing them will prevent the oils from all rising to the top and sitting on the skin in an overwhelming fashion. This way the oils will be evenly disbursed which will make the experience heavenly.

Good Options

Another helpful addition is bentonite clay.

I really like Redmond Clay because it is food grade. (Yes, it can be ingested for a detox too. That's a whole other article.) The bentonite helps keep heavy metals out of the body. This is a great option if you aren't using filtered water to bathe in. You can use 1/4 of a cup mixed as well as possible into the water.

Utilizing Himalayan or pink salt, like the one by Redmond, will purify the body as well as add minerals that are needed. Use 1/4 of a cup.

Use What You Have

Do not despair if you don't have these items. If nothing else, use Epsom salts if the other items are too difficult for you to ascertain right now. Do be sure to use water as warm/hot as you can possibly stand it. If using essential oils with the Epsom salts, then mix them in the water just before or as you are getting in the tub. Extreme heat can damage the effectiveness of the oils. In order for the bath to be effective, bath for 20-30 minutes. You will probably sweat, and that is a good thing. That means impurities are being released. After your bath rehydrate yourself with a filtered glass of water with a sprinkle of Himalayan or Celtic salt. I hope you will make detox baths a regular part of your regimen to live healthy now!

Helping you to be a good steward of your health!~Marie A. Ligorria, HHC

References:

http://lifespa.com/the-miracle-of-lymph/

 http://draxe.com/detox-bath-recipes/

Ever Been Promoted While You Sleep?

Feeling grateful beyond measure to the Lord for getting promoted in my Young Living essential oil business yesterday :) I got out of the car about to walk into church, and my best girlfriend, Cheryl, of 11 years who lives in California, is also my awesome, supportive, direct upline, as I'm about to shut my phone off texts me and says YOU MADE EXECUTIVE! (Kinda cool, did ya catch that? It was like while I was sleeping, I got promoted. That's a tiny bit AWESOME!)

I'm so very humbled and thankful to family and friends for being so supportive. Young Living is a wonderful company due to its integrity and commitment to its customers and its craft of being the industry leader with over 20 years of experience, its Seed to Seal guarantee, and it's patented distillation process. Literally no one else is doing things quite like them with essential oils. 

After working so hard at juggling multiple jobs as a single parent the last six years this promotion was certainly good news. Now working the business with my family, my loving husband, Ken (1 month married tomorrow), and his daughter (my very dear friend) Kendra, makes it even sweeter. I couldn't have gotten promoted without them. 

I certainly didn't start out wanting to do the business side, but I'm glad I listened to the Lord when he spoke in my ear late last spring. See the cool thing about Young Living is they allow everyone the chance to become wholesale members and save 24% on purchases without ever having to work the business side. That was me. I'd been a happy wholesale member just enjoying the oils and other products in my home for a whole year not thinking about the business much at all. Then on a whim Ken and I went to a YL workshop in Charlotte, NC extremely last minute in spring of 2014. Following that summer I took the plunge and started teaching classes. Kendra hosted my first intro class ever in July, and two other wonderful friends, Candace and Briggs, then volunteered to host in their homes as well that same month.  

Network marketing is a lot of hard work in the beginning, and I'm still very much in the beginning. I believe it's so worth it though. It's not sustaining me yet, but will, if I don't give up. I'd rather work hard for little while though and grow instead of fighting for my little place on the map and worrying about getting fired from my $9 an hour job. (I was there not too long ago.) It is not for the faint of heart since many of us need to keep our day job for quite a while until our network marketing business builds. A sweet phrase rings in my ears though: residual income.

There's nothing like residual income. I also love that those above me are invested in my success because we help each other out. It goes both ways, they want me to move up since  it helps them move. It's just a business model that makes sense. The key is choosing a company that you truly love, you actually use what you're sharing about with others, and that as a company they do business legitimately. If you aren't a product of the product, it won't work. That's dishonesty.

 I just finished reading a book called The Four Year Career, if you're considering adding a network marketing business to what you have going on, read that book.

 I love that I have the opportunity to teach this all to my sons now so they can grab a hold too! My young men see the value in taking care of their health through healthy diet, fitness, and essential oils. They also see the pay check in the mail each month. I am so blessed to homeschool them and make learning the business as well as the essential oils part of our lessons.

 Young Living was a perfect fit for me since I'm already running a holistic health coaching business, I do wellness. If it's a fit for you too, then please let me know. I'd love to talk with you. I'm not some business guru. I won't make you promises I can't keep. I will support you, answer your questions to the best of my ability, and teach you what I know. This is not a get rich quick scheme. 

So maybe you aren't a health coach, so what, you don't have to be one. At the end of the day, I'm just a mom who wants the best for her family and friends. Young Living is special because they fill a need in someone's home, they promote wellness daily. While we are on this Earth, we need to care for our health. 

Feel free to check out my Young Living website or send me an email.

Helping you to be a good steward of your health!~Marie A. Brock, HHC

*Some links on my page are affiliate links. That means when you shop through them the company gives me a small percentage of your sale. You of course are never obligated to purchase, just know that when you do, you are helping me to continue to share this information with you. 

Being Green with Essential Oils

Today is the 22nd anniversary of Earth Day. Part of being a good steward of your health is taking care of the world around you! Our Holy Creator Yeshua the Messiah of All created this planet just for us. What a wonderful God we serve! So it our duty to take of the health of planet, so it in turn can help us with our health. All of creation is connected, while we are not same, there is a definite connection.

Here are Easy Ways to Be Good to the Earth with Young Living Essential Oils:

1) Keep Your Air Clean:

Still using Glade Plug Ins, aerosol room freshener sprays, or those crazy eye ball looking scented balls for a pleasant scent in your home or office? Ditch that mess! 

These products contain comments like: 

Phthalates: serious hormone disruptors, extremely dangerous for children, amounts built up over time can cause testosterone disturbance, and even genetalia mutations

Dichlorobenzene: precursor to DDT and linked to lung cancer

Instead....use a cold air diffuser! Young Living provides several high quality diffusers to choose from online. 

Pictured above is called the Home Diffuser. It covers smaller spaces like bedrooms and larger spaces like living rooms. Just adjust how much oil you use. Always start with just 4 drops. Increase from there if needed. 

Here's how to use it:

There's 3 parts to the home diffuser:

The Base

The Lid

The Plug

Remove the lid. There's a little plastic shelf line inside. Fill it with distilled water. Yes, use distilled. In this particular diffuser there's a stainless steel plate, and the minerals from the water can clog it. 

Add your desired oil and desired amount of drops directly into the water. 

Place on the lid.

Plug it in.

Push the button in the front to turn it on. 

The first time you push the button it will run continuously for about 3 hours.  The second time you push the button it switches to 90 second bursts, so it just depends on what you want.

This diffuser (or a higher quality substitution) comes for FREE when you purchase an Everyday Oils Premium Kit from Young Living. You get 8 essential oil sample packs, 2 Ningxia Red Goji Berry Health Drinks, and eleven 5ml sized bottles of therapeutic grade essential oils to use in your home! Order one here.

There are other diffusers available on the market besides the ones from Young Living, but many of them are cheaply made, and the plastic quality is lower. You won't be able to use citrus oils in some of them. For quality and control, choose Young Living.

2) Keep Your Water Clean: 

Get rid of the detergent and fabric softener. This stuff is seriously toxic. Then it goes into our waters, yuck! There are safer ways to have lovely smelling, fluffy towels. 

In commercial detergents and fabric softeners you'll find some of the following, and I'm not listing all of them:

Benzyl Acetate: linked to pancreatic cancer

Benzyl Alcohol: an upper respiratory tract irritant

Ethanol: on the EPA's list of hazardous waste

What works great at my house is I make my own laundry detergent, which is super easy, and way cheaper than brands you'd buy in the store. Here is the recipe I use, given to me from a friend a long time ago. 

Laundry Detergent Recipe

1 Cup Borax

1 Cup Arm & Hammer Washing Soda

1 Full Sized Dr. Bronners Baby/Unscented Bars of Soap

1 4-5 Gallon Bucket

Directions:

Put your bucket into the tub (if you have one). Grate your bar of soap, put it into the bucket. Pour hot boiling water over the top, and stir until mostly dissolved. Pour in other ingredients. Fill the rest of the bucket with water from the tub spicket and stir. Allow this to set for 1-2 days until it kind of gels on top, then it's ready for use. You only need 1/4-1/2 cup per full load, depending on how soiled.

As an option you can scent your laundry detergent itself with 5-10ml of essential oil. You can add the essential to the bucket and stir once it's set. Consider using lemon since it's great on stains!

For fabric softener you can rinse with vinegar. Vinegar is great for softening clothes. Add 1/2 cup for a large load to the rinse cycle. No, your clothes won't smell like vinegar!

For even fluffier clothes, use wool dryer balls. My girlfriend, BethAnne is a Norwex consultant, so I got mine from her. 

Use all three balls for each load. You'll get a ton of uses out of them. I add 2-3 drops of lemongrass essential oil to each ball. That gets me through about 2 loads of my favorite scent!

3) Keep Your Soil Clean:

Do you garden? Did you know that Round Up and other pesticides are toxins to the brain and to the gut? Instead for pesticides use essential oils! 

Try 10 drops each of rosemary, thyme, peppermint in a gallon of distilled water. Keep in a dark, cool closet. Mix the solution, and pour some in a smaller dark glass spray bottle for easy use.  Apply on flowers and vegetables.

4) Reduce Reuse Recycle:

Have a ton of essential oil bottles? Don't throw them into the trash! Make your own essential oil blends and use them for your family, or give them away as gifts. Print out a special label for them and pick a name.

*If you need essential oils, you can purchase them here. You can contact me if you have any questions here.

Enjoy the rest of your earth day! Helping you to be a good steward of your health!~Marie A. Ligorria, HHC

Stress Support

I mentioned on Facebook this week that its been a rather emotionally stressful week for my family. My children and I have dealt with some fairly severe stomach issues from contaminated walnuts of all things! My poor, sweet fiancé also landed himself in the hospital with a bicycle accident on a local trail. So yes, after a few broken bones, there's some stress going around.

Stress is just part of life. Stuff happens! It is not often I meet someone who says they do not deal with stress. In fact for those who have told me, I'm not sure I believe them. I think its more accurate to say that one manages their stress well. There are all different kinds of stress, emotional, physical, spiritual, and environmental. There is no way we are not affected.

There are many ways to manage stress. Some are positive and effective, while others, even though they seem on the surface to helping, actually magnify the negative effects of stress, like drugs, smoking, drinking alcohol, lashing out on Facebook or other social media, watching too much television, eating junk food, and not eating at all.

As a health and wellness coach, I'm not exempt from stress, nor am I exempt from having to make a conscious effort to manage my stress. I can be tempted at time to make less than profitable choices too. I have learned what works though, and what certainly doesn't. We are not just physical bodies or people. We are composed of mind, body, and spirit. Stress effects every aspect of our being, so it is important to nourish each part.

 Positive Ways to Manage  Different Types of Stress

1) I most certainly believe in spiritual attacks. I know when things are not going my way that is a time to buck up and praise God more. This is a sure way to defeat God's enemy. Being consciously aware of living thankfully while trials abound, strangely enough make it all bearable. It breeds humility that allows healing. This week I am taking more breaks to pray, read the Bible, be still, and journal. Journaling is like pressing delete on the issues at hand so everything doesn't feel so heavy.

2) Enduring negative stress can take a toll on your adrenal glands. Our adrenal glands are super important. They control the hormones in our bodies, especially cortisol, the stress hormone. When cortisol as well as other hormones are out of balance we become out of balance.

Two wonderful, all natural supplements that can help promote adrenal support are ashwagandha and holy basil (tulsi). Both of these herbs have roots in Ayurvedic medicine, the world's oldest medicinal practice based out of India. These herbs are cousins, and while you can use them apart, they work great together. I really enjoy Tulsi as a tea. You can buy it here too. They are in a class of herbs called adaptagenic. Both help our bodies to regulate our stress depending on how it is affecting us.

3) I support my emotional wellness through the use of essential oils. They really help my body to stay balanced for over all health and wellness. Everyone is an individual and responds differently to each oil or blend. Its important to find the ones that work best for you.

4) Movement is key. I absolutely, positively have to keep my body moving. Exercise is so important, no matter what, I can't make excuses or let anything get in the way. Staying fit and active assists the body with staying on an even keel, as well as releasing built up tension. Despite trials this week, at the very least a 30 minute brisk walk each day is imperative.

5) ZZZZZZZZZZZZZZZ....yes, sleep and rest. Lack of proper rest is a huge problem for the body, this majorly stresses us out. So when we are already dealing with some serious "uglies", then being proactive about decent bedtimes is paramount. Get to be bed! Worrying will get you no where.

6) Making sure I get my D3, magnesium, and vitamin B12 supplements will help tremendously. These three factors operate so much terrain in our bodies.

Magnesium

Magnesium just to name a few things will help with sleep, muscles acting properly, and prevent fatigue. This mineral can only be found in plant foods and high quality salts like Celtic and Himalayan. Many United States citizens are magnesium deficient due to improper amounts of plant foods in their daily diet. Over the years of eating a poor diet, or taking pharmaceutical medication, the body becomes damaged. So often even when individuals change their food repertoire to a healthier, more plant based menu, nutrients are not easily absorbed due to the need for gut repair.

This is what makes the need for magnesium to be taken in with a topical transdermal solution imperative. That's why I choose to utilize foot baths with Epsom salts, which are rich in magnesium sulphate, a needed form of the mineral. Epsom salts are also extremely affordable, so this is a great option.If you are near Costco, they are really economical there. The feet absorb very well. I do this weekly, you could increase the numbers of times you do it per week if needed. It is recommended to do this at night since magnesium tends to relax the body.

Another very important form of the mineral is magnesium chloride. You could do soaks with them too. In my holistic body care line, I actually make a spray. You can email me to order the spray. Using the spray daily makes getting the magnesium very easy. I keep the spray by my bedside. I use 10-20 sprays on my abdomen. I rub it in, and afterwards I rub jojoba or coconut oil over top to seal it in and prevent itching. Sometimes the skin can itch because the magnesium tends to be drying.

D3

Often referred to as vitamin D3, while it's a not a vitamin at all yet more of a hormone, is one of the most deficient and most needed components in the human body. D3 is responsible for turning on many of the needed receptors throughout the body. It acts as a necessary catalyst for proper function. Dr.Joe Mercola, says the optimal range for your serum level in the body in most people is 50-70ml. In cancer patients he says its higher from 70-100ml. No one should go over 100ml though. The best way to get D3 is from healthy sun exposure without sunscreen. For many of us a supplement is still needed due to change of seasons, and other factors. Dr. Joe Mercola recommends 8000IUs at least to start if you are deficient. I personally have found that D3 drops held under the tongue for 30 seconds, and then swallowed are better for absorption.  The best way to know what you need is through blood testing.

Vitamin B12

If you have chronic low energy, headaches, aren't able to deal with your emotions well, poor memory, or digestive issues you may not be absorbing B12 very well or getting enough from your diet. This vitamin, according to Dr. Josh Axe, has the largest profile for fulfilling needs in the human body than any other vitamin. So if you are a vegetarian or vegan, you absolutely must supplement. There aren't too many vegetable food sources rich in B12 that we have in our diet. Some common B12 rich foods are grass fed beef, wild salmon, lamb, pastured turkey & chicken, pastured/free range egg yolks, and raw milk. Also keep in mind, much like the magnesium, if you have digestive issues like leaky gut, IBS, or colitis, that even if you are eating these foods on a regular basis, your gut is damaged, and the body is most likely not receiving what you need.

Something to be aware of is if vitamin B12 is not coming from our food, and we must supplement, that the best way to absorb it is through the blood stream. That means when you purchase a vitamin B supplement, be aware that even though it says B12 on it, chances are you not getting a lot of it or any at all. There are just some nutrients we can't get well in supplement form, or certain ones. Therefore, there are 3 ways to take it in properly:

1) Expensive, invasive shots
2) Sublingual Tablets
3) Patches

Know that all of three of these methods work. You need to determine what is best for you.

The first are shots. I hate shots, ouch! Plus those babies cost a lot of moola. Truth be told absorption is the highest with them.

Many people feel the way I do, so they resort to sublinguals. Sublingual tablets are made to dissolve under the tongue. The skin under the tongue is extremely thin, so it makes for better absorption. Now these are okay, but you have things to be aware of with them. First there are two types of B12 on the market in the world of supplements, cyanocobalamin and methylcobalamin. Cyanocobalamin is not a natural plant or animal based source, it is a chemical molecule coming from cyanide. While it is so small, and not said to be harmful, that is not the type I want to go into my body. Since it is a chemical form it is less absorbable in the body, but that also makes it cheaper. I implore you to pay a few extra dollars for the meythylcobalamin that is actually naturally occurring in nature and can be provided in a vegan form from bacteria growing on certain vegetables. Also when dealing with sublinguals there can also be little additions to those supplements that you might not want like sugar alcohols or sugar.

My favorite method is using methylcobalamin B12 patches. I actually have these available through my practice locally. You can email to purchase locally. They are also available on Amazon. I love the patches because they are easy to use, noninvasive, and come in the proper form of methylcobalamin. It's just like a small circular bandaid that you place on your body. The recommended place is the backside of the ear due to the thin skin. If you feel a warming sensation, that is completely normal. Some people feel it, and some do not. Transdermal and sublingual B12 both can have that initial effect on the body.

If you are dealing with a heavy load of stress, please look into what I've shared. This is no way  medical advice. Everything is simply for informational purposes. Always consult with your primary care physician. Helping you to be a good steward of your health!~ Marie A. Ligorria, HHC

References:


http://articles.mercola.com/sites/articles/archive/2000/08/27/adrenals.aspx
http://articles.mercola.com/sites/articles/archive/2001/08/29/insomnia-part-one.aspx
http://articles.mercola.com/sites/articles/archive/2013/12/08/magnesium-health-benefits.aspxhttp://draxe.com/9-signs-magnesium-deficiency/
http://www.dadamo.com/B2blogs/blogs/index.php/2004/02/07/cyanocobalamin-versus-methylcobalamin?blog=27
http://www.naturalnews.com/032766_cyanocobalamin_vitamin_B-12.html

I do have affiliate links throughout the article. You are never required to purchase through them, but when you do, it is helpful to the work of Kingdom Health.

4 Things You Can Do When You're Sick

Do your best with the resources that you have to stay healthy, and you will be blessed. That is the truth. Our health is a gift, and we honor God by preserving the gift that He's given us. The fact of the matter is though that we don't live in a perfect world, and sometimes we get sick. So while Kingdom Health as a whole is all about healthy preventative measures, the question remains what do we do when we actually do get sick? It happens to all of us, so here are a few natural, safe options to beat the cold and flu at home should it knock at your door.

Four Things You can Do When You Are Sick

 1) Rest, you absolutely, positively, must rest! You are not doing anybody any favors by going to school, work, or doing mountains of laundry...it will be there tomorrow, happily waiting, I promise. Your body needs downtime. No guilt necessary Mommas! Yeah, I know, I get it too. So stop it and go to bed! Even if you work strictly from home, your mind also needs to turn off temporarily so stress will decrease. Stress is the number one reason in the United States that people fall ill.

 2) Lots and lots of fluids are key here to flushing whatever unfavorable virus or buggie you have going on in your body. Now a good place to start is with good old fashioned water, spring or filtered. Drink as much water as you can muster. When we get run down, it's these times we actually forget to drink, so make it important. It's far too easy to become dehydrated when you're under the weather.

Other great choices for fluids are herbal teas. I especially like Traditional Medicinals Teas. Keeping a couple boxes of their Seasonal Sampler would be a good step for some healthy teas for immune wellness if you aren't a tea snob with a bunch of loose teas like I am. 

Raw organic coconut water is another winner. You want raw to avoid heat killing the beneficial nutrients and organic to avoid the heavy pesticides. Coconut water is the clear liquid inside young coconuts.  It is packed full of electrolytes that the body loses do to dehydration or loss of sweat.

My younger son always requests this smoothie when he is sick. Here is the recipe so you can try it at home.

Vitamin C Burst

2 Organic Oranges, peel them leaving the white on, throw right into the blender

1/2 Can Organic Whole Coconut Milk, I like Native Forest Simple or Thrive Market Brand, get them here

1 Cup Raw Organic Coconut Water, I like Harmless Harvest(You can use regular filtered water if you don't have this)

1 Tbsp Pure Synergy Radiance Vitamin C Powder

1 Tbsp Organic Raw Honey, I really like the Y&S Eco Brand, but local would be awesome too or Manuka 20+

1-2 Tsp Braggs Apple Cider Vinegar

1 Cup Filtered Ice Cubes

A favorite hot drink of mine below, which takes a minute to get used to, but works wonders is something I learned a long time ago. It never fails me, most effective at the onset of illness, but still helpful during a full blown infection.

Hot ACV Tonic

1 Raw Garlic Clove, cut in half

1 Inch Hunk Raw Ginger Root, peeled

2 Tbsp Braggs Apple Cider Vinegar, if you buy another brand make sure it is UNpasteurized and organic

Pinch of Organic Ground Cayenne

Mug of Hot/Boiled Filtered or Spring Water 

Place the above ingredients into a mug. Let it steep for ten minutes. Then add 2 Tbsp Raw Organic Honey (Manuka or Local works fine) when ready to drink, but not beforehand. Honey has antibacterial benefits and you don't want to kill them with the extreme heat. 

Real Chicken Bone Stock

So this is not an old wives' tale, there is so much nutrition to homemade chicken bone broth. When you are fighting infection, chicken happens to be best. The minerals in the broth are so easily absorbed this way. According to The Weston A. Price Foundation this all due to the gelatin from the bones. Click here to read more. So as much as I talk about a plant based diet being really healthy, there is no substitute for animal broth. Veggie stock is simply not the same. When you're sick, drinking a few cups of the broth a day is really soothing and healing. You can do this as an actual soup, or just drink the warm broth like tea.

Here is how I make mine at home.

1 Organic, pastured raised whole chicken or 2-3 pounds of bones (include feet if you can)

3 Organic Celery Ribs, sliced in threes

3 Organic Carrots, real carrots you cannot cheat with the baby ones, don't peel, cut/chop

1 Whole Onion, cut into quarters

2 Tbsp Braggs Apple Cider Vinegar

A Few Inches of Turmeric Root, if you have it 

1/2 Bunch Organic Parsley, loosely chopped (Add at last ten minutes of cooking)

This is really simple!  I just put everything (except for parsley) into a large stainless steel stock pot, chicken is whole, and veggies as stated. then I fill the pot with filtered water just cover ingredients. Bring it to a rolling boil, remove scum that rises to the top, then simmer on low for 6 to 12 hours. Add the parsley at the last 10 minutes. After that I turn off the fire and let it cool. Then I put my stainless steel mesh strainer over my very large glass measuring bowl. It has a spout so it makes for easy pouring. I go through it rather quickly because I use it for all different cooking purposes. I store it in mason jars. You can freeze it if need be. Use the chicken meat throughout the week or freeze it and discard the veggies.

4) Have you ever used a neti pot? It is an old Ayurvedic Medicinal practice used for cleansing the nasal cavity of intruders and irritants. This is a wonderful practice to employ even while you are not sick. For anyone susceptible to headaches, consider the neti pot. So the neti pot kind of looks like the little genie's lamp with an opening at the top. In it you lukewarm filtered water and micro-fine salt. Most neti pots come with a packet or two of it. I really like the ceramic ones to avoid any BPAs and phthalates. You simply fill the pot with the water, put in some salt, and then comes a little maneuvering. You have to stick the spout of the pot at the opening of one nostril, tilt your head, and the water will come out the other side. This will push the impurities out and help relieve pressure and infection.

5) People usually ask me about supplements during illness. What my family likes to use is a combo of elderberry extract and olive leaf extract. I find combined, these help cut down the duration of an illness. Depending on the age of your family members will dictate how much of each they'd take and what they'd take. I've made my own elderberry syrup as well as purchases the extract from the store. I prefer liquid extracts to syrups from the store because the extracts don't typically have any other preservatives. Even the more natural brands have those like citric acid, which is almost always GMO even in organic products. I really like Herb Pharm and Gaia Herbs. Since my sons are older I don't mind the minute alcohol base the extracts are made with to preserve the herb and bring out it's properties. If you do, look for alcohol free. That would then be a glycerin base instead. For myself I do a dropperful of each extract in a 1/2 cup of water. I do the same thing for my sons except I add a few drops of organic stevia to mask the mediciny taste. 

Let me know if these tips were helpful to you or if you have any questions. Don't be shy! Tell us about your healthy tips below! 

Be blessed and healthy! Helping you to be a good steward!~Marie A. Ligorria

Mindset of Prevention

Over 5 years ago when I started my health journey, I should say when I started to listen to God and became obedient with my health journey 5 years ago,( I think it started long before 5 years ago), I learned that while society's frame of mind is to let something break, and then worry about picking up the pieces, that's not really a functional attitude or great way to heal. We need to think about our bodies and our health like the way we treat our cars. Truly there are people that treat their cars, homes, or pets better than they treat their bodies. It's almost tragic. Why do we think it's okay, especially in the USA to allow our bodies to get to the point where we are literally in danger?  There is so much disease in our beautiful USA that doesn't have to be there. We do have some control. Instead of breaking down, let's stop the process. 

The Mastery of God's Provisions 

Food

The Most High God and Creator of the Earth  gave us healthy, naturally organic foods to eat. He made sure we would all we needed to survive and thrive, but we trashed them, and the soil, then choose to eat chemicals instead? Why? We were not designed to eat chemicals heated up to overly high temperatures with microwaves. We are beautiful creations of God, and we don't treat ourselves like masterpieces...why? The information is available, we say we want healing, but then complain lifestyle changes are too difficult. 

We need to change our taste buds, renew our minds, and go back to His word for what we are to eat. In the beginning, in the book of Genesis, "Then God said, "Look! I have given you every seed-bearing plant throughout the earth and all the fruit trees for your food." This was God's intention. Then in the book of Leviticus due to the fall of man came God's allowance, not original intention, but allowance planned from the beginning clearly defining what was considered actual food for His people to eat. He made clear that it was now okay to eat certain meats to get further nutrition. He knew what sin would do to the world, and that this would be necessary.

 Yeshua never came to change the guidelines and instructions of  His Father, He came to fulfill them, and show us the way. What changed was that eyes were opened to the understanding of grace, and that what the Father truly cares for is the condition of our hearts. He is not concerned with outward appearance, or the drones of repetitions some call prayer, or even our "good deeds" because even those can be done selfishly. God is concerned with the why and our obedience from a heart surrendered to Him. At the end of the day, only He can judge our deeds. All the more we should honor Him with our temples.

David, a man after God's own heart, understood grace from the very beginning. Grace always existed. He also knew the difference between man's law and God's guidelines and instructions. He understood that following what His Heavenly Daddy had to say was what was best for him. David knew God was His provider and all in all. David knew his position, as well the difference between doing what he could just because he can and doing what was best. By grace we are given the privilege of freedom, no longer bound by anything, but the love of the Messiah. By grace we could put anything into our mouths and call it food. That doesn't make it the best decision. In 1 Corinthians 6:12 it says, "You say, "I am allowed to do anything"--but not everything is good for you. And even though "I am allowed to do anything," I must not become a slave to anything." Also in 1 Corinthians 10:23 it says, "You say, "I am allowed to do anything"—but not everything is good for you. You say, "I am allowed to do anything"—but not everything is beneficial."

We need to stop making our allowances for foods or really things WE call food be a part of our diets. All things in moderation is not always appropriate. In fact that saying gets on my last nerve because it can be greatly abused and one person's view of moderate use could be daily as opposed to hourly. It is difficult to break away from our own traditions or to accept that all along we have been doing things backwards or wrong. These thoughts are killing us. We absolutely, positively have to have discernment. Salad is great, but not if it's a bowl of poison ivy. Just because what we eat doesn't defile us spiritually, doesn't mean it doesn't defile us physically. We must be good stewards. Illness, cancer, and disease is not rampant for no reason. We are responsible. Food of course is just one aspect and reason, but the most basic place to start, and easiest for us to control. It's important to understand what certain foods do to our bodies. That's a huge reason why I became a holistic health counselor. I wanted to help people learn.

Things to Strive for in the Kitchen

1) Homemade meals, then you know what you are getting
2) Eat organic whenever possible to avoid genetically modified foods, as well as herbacides, fungicides, and pesticides
3) Make most of your plate plant foods
4) Eat lots of raw foods for maximum digestion
5) Eat lots of lacto-fermented foods and beverages for healthy bacteria to build the immune and digestive systems
 6) Don't drink soda EVER, drink spring or filtered water
7) Don't consume factory farmed meats or dairy, go local, organic, and raw for dairy when available 

Essential Oils

God gave us EOs as His provision in the plants to take care of our bodies. He did not just leave us out here without support. We do not need foundations to do research, God already did the work. He knew what sin would do and what we'd be up against. He gave us these marvelous oils tucked inside these plants for our benefit. These were used in the Bible, it's nothing new under the sun. I'm so grateful that YOUNG LIVING ESSENTIAL OILS does everything the right way so they are truly beneficial and beyond organic. Not all essential oils are the same on the market. If you want to learn more, contact me about hosting a free class.

The Human Body's Ability to Move 

We were not created to sedentary creatures. Adam was told he would toil for his family's food. Well, unless you're  farmer, which I am not believe me, chances are you are not doing too much toiling at the grocery store or farmers market grabbing groceries. Since that is the case for most of us, we absolutely, positively MUST build in time for exercise daily. Here is why:

5 Reasons We Need to Exercise

1) It builds muscle, muscle is needed for strength in the body, and burning excess fat
2) It naturally detoxes the body through sweat
3) It improves our mood and promotes emotional wellness
4) It promotes digestive wellness by increasing regularity
 5) It encourages good rest and sleep in the body

Not About Fear

I love my friends and family! We need mindsets of prevention! I want healing for all! God's desire is not for us to suffer. He's a kind, loving, and merciful God. He's also just though, and makes it clear that this life will not be easy. He's says things will be hard, and in the end days there will be disease. What He doesn't say is that His children need to have the diseases.  There's somethings we can't do anything about for sure. At the same we do have responsibilities to ourselves, our children, and to the Holy Spirit for those who are believers in Yeshua Messiah, since we house Him! All we can do is our best and God will handle the rest. From then on if we say God allowed this...fill in the blank, then fine. Do you see the difference? The attitude that I'm going to die anyway doesn't glorify the Lord. That is not being a good steward or being grateful for the health He's given you. There are those born unable to walk, and more severe. Please be grateful if you can get up and move, go to bathroom without assistance,and take care of yourself to stay that way. God can use anyone at anytime for His glory, surely! He loves all of His wonderfully made creation. How much better though to have usable hands and feet to proclaim His message of love to all if He chose to give those to you?!! Please join me in this mindset of prevention!

Helping you to be a good steward of your health!~Marie A. Ligorria, HHC

How are You Snoozing at Night?

Sleep, it is so neglected and so underestimated as a vital nutrient in a class of its own. Consistent, quality rest is infinitely important for over all well being, good health, and emotions. Sleep amounts dictate whether or not you eat right, eat enough or too much, as well as what foods you choose. Lack of sleep can lead to brain fog, depression, weight gain, hormone imbalance, negative stress, and depleted immunity. None of us want those things in our lives. Do not beat yourself up, just start to be proactive with some or all of these tips.

This might sound funny, but adults need to give themselves a bed time. Get to know your body. I totally had to do this too. There have been various points in my life when I have struggled with sleep. Figure out the number of hours you comfortably need to be a productive member of society. Be resolute about sticking to it as well. The television, computer, and wireless device will survive if they are not used past 9pm. In fact the nine o'clock hour is a great time to start winding down. Dr. Mercola says that between 9-10pm is when our bodies start secreting melatonin. Actually did you know that your biology plays into whether you are more of a lark or night owl? So if 9pm is too early for you choose an hour before between 9pm and 12am that works for you. Now the later you go to sleep will mean a later hour for you to wake up in the morning.

I realize nursing mothers and people who work nights are at a disadvantage. Regardless do the best you can. If you can ever avoid a job during the night time hours, do so. Working nights is terrible for the body. We were created to rise and set with the sun. I realize the sun has started to go down way before 9pm. Considering our busy lives, and the fact that we do have electricity, 9pm is a good compromise.

Here are some tips to help get to support a good night's rest:

1) Move your body each day intentionally for at least 20 minutes. Choose movement that you like and will do.

2) Don't eat past 8pm if possible; eating late causes the digestive tract to work over time and doesn't allow the body to rest and achieve the deep sleep that is necessary.

3) Utilize genuine essential oils; apply lemongrass and nutmeg topically on the front of the neck with a carrier oil in the morning for a great start. At night try lavender and cedarwood around the neck, back, and shoulders. When applying essential oils topically use a carrier oil like organic unrefined coconut oil. Getting a loved one to do the topical application along with massage is a wonderful way to ease your mind and body at night as well. I love a Young Living Essential Oil pre-made roll-on blend called Tranquil on my feet and shoulders. You can get it here.Combine lime and cedarwood in a dark glass spray bottle with witch hazel and spray on bed linens, or diffuse it.

 4) Get a magnesium chloride spray. Many people are magnesium deficient. You can tell if you are unable to sleep on a regular basis, you have low vitamin D levels, you don't eat a high plant based daily diet, feel foggy brained, and get muscle cramp, especially in the legs. A magnesium chloride spray is an easy, safe way to add magnesium topically. Spray it on your tummy and legs every night. This is safe for young children and adults.

5) Drink a cup of herbal tea with relaxing properties like lemon balm (Melissa); be sure to let it steep for 4-5 minutes.

6) Find safe, useful, natural supplements that encourage the body to be balanced by nourishing the adrenal glands; my two favorite are holy basil (tulsi) and Ashwagandha; these are amazing adaptogenic herbs that help the body deal with emotional, phsyical, environmental, and mental stress, amounts for each person differ.

7) Re-evaluate the mattress you are sleeping on, most mattresses have a lifespan of 8-10 years, they are also full of toxic chemicals, which unfortunately you breathe in everyday, consider making or purchasing an organic mattress.

8) Don't use electronic devices or watch television just before bed, I know that's challenging for those of us working, nonetheless they are over stimulating for the brain; keep televisions out of the bedroom. It's best to turn off electronics 1-2 hours before laying your head to the pillow.

9) Journal about your day, often times physically writing down your thoughts of the day, hopes, dreams, and discouragement is like pressing the delete button on the computer and it helps to relax the mind.

10) Pray, talking to God before you sleep is a great way to end your day.

Support Your Winter Wellness!

Tis the season for celebrating, family, friends, decorations, leaves falling, hay rides, school activities, and lots of sniffles and sneezes. Did you know it does NOT have to be that way? Did you know you CAN prevent the inevitable? Did you know you DO NOT have to get the flu shot? It is entirely possible to not pump poisons through your veins and stay healthy, unbelievable I know, but so true!

I blame cold and flu season on one word: SUGAR! Sugar falls under the category of white sugar, white rice, white flour, HFCS (high fructose corn syrup), corn syrup, maltose, dextrose, and maltodextrin. All of these unhealthy forms of sugar attack our bodies form the inside out. It breaks down our immune system, attacks our brains, and raises our blood sugar levels to unbelievable levels then quickly leaves us to crash splat on the ground beyond exhaustion.Sugar substitutes are also extremely dangerous like aspartame, sodium saccharin, and sucralose. These fake sugars are carcinogenic so steer clear. Choose better forms of sugar like coconut sugar, whole cane organic sugar (rapadura), dates, red bananas, coconut nectar, raw honey, and real organic maple syrup. Also you can use stevia, a natural plant used as a sweetener. Go for the leaves or whole concentrated organic drops, not the white powder.

The really super extraordinarily frustrating  factor....it can all be avoided! I work at a natural supplement store part time and this is the busiest season of the year for the store. First I want to say that I applaud anyone using truly natural supplements for supporting their health, no doubt! Truth, sometimes you get sick, even me, your holistic health counselor. What doesn't happen to me is that I do not get sick every week or month, get a cold I just can't kick, nor do I get the flu every year. Wanna know why? I don't eat that nasty bleach filled chemical sugar....and neither do my children. Sugar by certain health experts like Dr. Joseph Mercola, renowned osteopathic medical doctor, has called sugar a type of narcotic.

I love you my readers, so please don't take this as me being harsh, rather me trying to save you hours and dollars spent the doctors office.So first things first, get out the fake sugar. Whole real sugar on the other hand in monitored amounts is perfectly fine. Lets be realistic, we like sweet stuff. In small amounts here and there it is totally fine in my honest opinion. Others may disagree, but I am a realist. I do not live in happy little healthy land where I never touch a brownie or cookie. I just make wiser choices, make them myself, and limit it to one or two. I use delicious real, whole, low gylcemic alternatives like coconut sugar.

Twelve Tips to Support a Healthy Season

• Remove fake or unhealthy versions of sugar
• Eat real, whole foods
• Reduce or remove gluten filled foods
• Drink raw unpasteurized apple cider vinegar everyday in your water
• Eat foods with raw garlic each week like guacamole or put it in salad dressing
• Make real chicken stock from a free range organic chicken, the store bought stuff is mostly salt and water; use this for all your soups
• Put Thieves essential oil blend on the bottoms of your feet with organic, unrefined coconut oil after each bath or shower
• Reduce or remove caffeine
• Take digestive enzymes before you eat cooked food
• Take probiotics daily
• Use a neti pot at the first sign of anything in the nose or sinuses
• Go to sleep between 9pm and 10pm

I hope this article helps you during this winter season. These tips are really simple, yet will make an enormous difference.  If you have any healthy tips be sure to share them below. Be blessed, be healthy, and be a good steward!

Resources:

http://articles.mercola.com/sites/articles/archive/2010/04/20/sugar-dangers.aspx

http://articles.mercola.com/sites/articles/archive/2011/05/02/is-sugar-toxic.aspx