I used Activated Charcoal a few months ago when I had an awful bout of food poisoning, and it worked wonders! This is actually the substance that many hospitals have on hand and use when patients have ingested toxins or when they pump patients’ stomachs. It is available as a loose powder and in capsule form (see notes below!)

Activated charcoal is a highly absorbant substance. It removes toxins when they adhere to the surface of the charcoal. It is not absorbed by the body, but passes through the GI system, so chemicals and toxins adhere to it, pass through the body and are expelled by the digestive system.

In the 1800s, two men took lethal doses of poisons (including arsenic) and survived without harm… their secret: they mixed the toxins with activated charcoal powder. (Stating the obvious: do not try to repeat these experiments!)

Activated charcoal is extremely effective at pulling toxins from household chemicals, ingested medicines, and other toxins from the body, especially when taken within 30 minutes of ingestion. For this reason, it is a great first treatment for any kind of poisoning, but should not be taken within several hours of medications (or even vitamins) that DO need to be absorbed.

There is even some evidence that activated charcoal is helpful both before and after alcohol consumption to lessen the amount that is absorbed by the body.

Even mainstream medical sites are on board with the benefits of using activated charcoal for a poison remedy.

Should you ever need to use activated charcoal on yourself of a child for poisoning, use as soon as possible and call a poison control center or go to the emergency room as well to make sure the poison has been fully removed!

In the event of ingestion of poison, 1-2 tablespoons of activated charcoal can be mixed with water and drank quickly. Charcoal should not be taken regularly, as it can cause constipation and block mineral absorption if it is not needed. Also, it can’t be mixed with dairy products or many foods, as they lower its effectiveness. If you have to use it for a case of poisoning, just mix it with water and drink… it doesn’t taste like anything. This dose can be repeated up to 3 times a day until symptoms of food poisoning or other poison are gone.

Important note: If you have to take charcoal, make sure to drink a lot of water as it can cause dehydration if taken in large doses!

Activated charcoal is also effective externally as a poultice on spider and insect bites. I tried this when my son was bitten by a brown recluse, and alternating poltices of activated charcoal, baking soda, and powdered plantain completely reversed the bite and he doesn’t even have a scar now.

Activated charcoal is also the stuff used in gas masks and water filters to remove toxins.

But what does that have to do with teeth?

So, it’s all well and good that activated charcoal is an effective poison remedy… but you might be wondering why I brushed my teeth with it…

First, please excuse my weird smile in those pictures and the bad lighting in my bathroom… I was  trying to show all of my teeth (I don’t usually smile like that!).

The times that I’d recommended charcoal for use in food poisoning or other digestive issues, I always cautioned people to mix with water and swallow quickly so that it wouldn’t stain their teeth. Then, a holistic dentist I know mentioned that it is very effective at whitening teeth… huh?

Since the powder stains everything, I had always worried that it would do the same to my teeth (one of my kids dumped it in the kitchen one time and it does stain tile, grout, clothes and shoes… just a note).

I did some research and found out that even though it temporarily makes the mouth look extremely black (see picture above!) it has the same effect as it does when ingested: it pulls toxins from the mouth and removes stains. (Fair warning: when you open your mouth, it is completely black and rather scary looking! Right after I did this the first time I was intensely worried that it would stain my teeth!)

To my surprise, all of the black washes away and it makes your teeth feel extremely clean and smooth. After a few uses, my teeth were noticeably whiter too (you can sort of tell in the picture above… the lighting didn’t do it justice!).

Further research I’ve done on this showed that activated charcoal can actually be helpful in changing the pH and health of the mouth, and as such is effective in preventing cavities and killing the bad bacteria present in tooth decay and gingivitis. For this reason, I now suggest and use it as part of my remineralizing protocol for teeth, along with my remineralizing toothpaste.

How to use on teeth: Dip a clean, wet toothbrush into the powdered charcoal (or dump a capsule of charcoal on the toothbrush). Lean over the container or charcoal and quickly put the charcoal covered toothbrush in the mouth (this is to protect your sink). Brush in small, gentle circles for 2 minutes, spit carefully and rinse really well. Your mouth will feel amazingly clean…. your sink, not so much! Use as often as needed.

Quick Reference of Uses:

• For food poisoning: Take 1-2 tablespoons in a glass of water (most effective way) or take a lot (6 or more) capsules of the powder. This can be repeated up to three times in a day and is safe for children as well. The only dangers are dehydration or mineral loss over the long term, so don’t take for extended periods of time and drink water. If any type of poisoning occurs, contact poison control or your local emergency room even if you successfully use the charcoal. Has been used for ingestion of household chemicals, medicines and other household toxins.
• For skin infection, spider bites, insect bites and other skin lesions: Make a paste of charcoal and water and either place directly on the skin, or inside a piece of sterile gauze and place over the wound. This can be changed hourly and should pull toxins from the wound. Note: On open wounds, some people report that it can be absorbed and create a tattoo like effect when skin heals, though I did not have this experience when I used on my son, and even this seemed preferable to the oozing bite that was developing.
• For teeth: Dip wet toothbrush in charcoal powder, brush gently for 2 minutes and rinse well. Repeat as needed.

Where to get Activated Charcoal:

Most natural health stores carry activated charcoal in loose powderor capsule form and it is also available online. I keep both the powdered and capsuled forms on hand in case it is needed for poisoning and I use the powdered in a small glass jar for tooth brushing. Make sure that the charcoal is from wood or coconut sources and not petroleum based. This is one of the highest quality forms I’ve found and it is made from coconut hulls.

I’d definitely recommend trying this as part of your oral health routine, and even if you don’t I suggest having some activated charcoal on hand at all times for food poisoning or accidental ingestion of toxins.

What do you think? Am I crazy… would you try it for whitening your teeth? Tell me below!

Liquid stevia extract is a relatively easy tincture to make at home, and it is a much cheaper alternative to the store bought versions. If you grow your own stevia, you can preserve the leaves while still fresh to make the most potent extract. This is my basic stevia recipe, and it is suitable for kids and pregnant women as the alcohol cooks out.

Homemade Stevia Extract Ingredients and Materials:

• 1- Quart or pint glass jar with lid (both boiled to sterilize)
• fresh or dried stevia leaf
• enough vodka, rum or everclear to fill the jar (at least half of the total size of the jar)
• a cheesecloth or fine mesh strainer
• small sauce pan

How To Make Liquid Stevia Extract

1. Put the fresh or dried stevia leaf in the jar, filling it 2/3 full.
2. Pour vodka/rum/everclear over the leaves to fill the jar and put the lid on tightly.
3. Put in a place where you will see it and leave for 36 hours, shaking occasionally. (I put on the counter and shake every time I’m cooking) Leaving it for longer than this seems to make it bitter.
4. Strain the liquid into the small sauce pan (it will be greenish-brown)
5. Turn heat on low and bring to a simmer. Important: do not boil! It will ruin the taste!!!
6. Simmer for about 1/2 an hour, stirring constantly and making sure not to boil. It will thicken. When it gets to your desired thickness, remove from heat.
7. Store in small jar in the fridge for up to 3 months.

This can be used in baking recipes like Crock Pot Cheesecake or Pumpkin Cheesecake. It is also great in coffee, tea, chai lattes or pumpkin lattes.  It is pretty much the only sweetener we use in our house and by making it ourselves, we avoid the bitter aftertaste in the bleached store versions.

Do you use stevia? Ever made it? 

A question I often get from clients is “How do I stay motivated once I start this lifestyle?” I used to say that if only I could figure out how to answer this question, I could solve all the dietary problems of the world. Well, I’ve figured out how to answer the question, and it doesn’t solve all the worlds dietary problems, but it can be helpful.

Of course, staying motivated on the wrong type of diet or exercise plan can do more harm than good for your progress, so make sure you’ve got that part right first!

Progress itself, whether in weight loss or fitness or overall health, can be very motivating, so simply getting started can sometimes start the snowball effect and encourage motivation.

If you have recently made some lifestyle changes to improve your health and want to stay motivated, these seven steps can help you stay motivated:

1. Know Your Motivation and Have a Clear Vision of Your Goal

This seems very common sense but rarely is. Know the exact reason you are making changes to your life and have a clear vision of what you want to accomplish in the end.

Note, I didn’t say, “how you want to look in the end” because aesthetic goals alone rarely are enough to keep someone motivated. Eventually, the cheesecake, or pasta, or soda or whatever your weakness is will look really good and you’ll decide that you hate dieting more than you hate being fat and give in.

Figure out a health related goal, which may include aesthetic aspects, and write it down. Focus on long term health benefits and make a clear plan of how you will get there.

2. Make It Specific

Goals must be measurable and specific to be accomplished. Once you figure out the clear goal, you need a specific and measurable plan to get there. If you want to improve your diet for health reasons… start meal planning.

If you are trying to improve health and weight… measure yourself and take before pictures.

If you need to improve insulin sensitivity… monitor glucose.

The more specific and measurable your goal, the easier it will be to track your progress and stick to it. If you need to lower carbs or eat more vegggies, consider using a site like fitday.com to track your food intake and measure results.

No matter what your goal, consider meal planning. This will save time, money and mental energy in the long run and help stick to the goal.

3. Have Checkpoints

This is an idea that Martin at LeanGains suggest and I think it is a great one (he also recommends intermittent fasting, which is another great idea!).

The basic idea is that instead of having weekly weigh ins or daily monitoring of variables, which is likely to make you get hung up on details, you have “checkpoints” every 8 weeks or so with the goal of improving on the previous “checkpoint.”

This encourages a sense of internal competitiveness and keeps you from getting focused on details. It is also gives you a long enough time to see measurable results.

For instance, if you are trying to lose weight and improve physique or strength, your checkpoint could be weighing yourself and testing your ability in a few basic exercises (pushups, sprints, etc).

If working on improving insulin sensitivity, it could be your fasting blood glucose levels.

If working on allergies or eczema, it could be your frequency of symptoms for each one.

The other advantage to checkpoints- it acknowledges that lasting health changes take time (like multiple increments of 8 weeks) and keeps you from becoming discouraged when you aren’t running triathlons or fitting into size 4 jeans after your first week of training.

4. Get Educated

To keep your motivation on a goal, it is often helpful to remember why you formed the goal in the first place. Continue your education on health, nutrition and fitness and you will also help keep your motivation.

Some great resources I’d suggest for this are:

Books

-Anything by Gary Taubes: Why We Get Fat and What To Do About It or Good Calories,  Bad Calories, are both great options.

-The Paleo Solution by Robb Wolf

-Everyday Paleo by Sarah Fragoso

-The Primal Blueprint and The Primal Blueprint Cookbook by Mark Sisson

-Protein Power by The Drs Eades

Blogs

-Mark’s Daily Apple

-Everyday Paleo

-Dr. Michael Eades’ Blog

-Fat Head Blog

-Gnolls.org

-Living la Vida Low Carb

Movies/Documentaries:

 - Fat Head

-Food, Inc

-King Corn

-Farmageddon

Any resources I’m forgetting? Please add them in the comments!

5. Buddy Up

If possible, have your spouse or a friend make these changes with you. Not only will you have the benefit of some company along the way, but this has been shown to improve long-term compliance to a plan.

Make sure you and your partner are on the same page on what the goal is and how to get there so you don’t derail each other by debating the small details along the way!

If you don’t have someone locally who can help keep you accountable, consider finding someone on the forum to help keep you focused on your goals.

6. Give Yourself Short Term Goals

This goes hand in hand with the idea of checkpoints. If you can’t jump in to a new diet, fitness plan and natural living lifestyle all at once, figure out some smaller goals and put them on paper. Once you reach one goal, start on another.

To help, consider giving yourself non-food related rewards when you accomplish a goal. Looking forward to a new pair of pants in a smaller size, an evening out with your spouse or a relaxing day of some kind might help you focus on the long term benefits of your goal rather than the short term struggle.

7. Make a Habit

They say it takes 21 days to form a habit, and I’d say it takes less than that if you have a system and a routine in place. As with most aspects of life, healthy living is much easier if it is part of a normal and regular routine.

This will also help remove the mindset of “dieting” which implies an end point once a goal is reached” and encourage a mindset of a permanent and healthy lifestyle change. Sugar will not be healthy now or when you weigh your goal weight… neither will grains, or vegetable oils, or commercial deodorant… you get the idea.

How do you stay motivated? Have you struggled with this in the past? Weigh in below!

Day Four of the Wellness Challenge and it’s time for another giveaway!

If you are new to the Wellness Lifestyle, you’ve probably noticed that it can be hard to meal plan when all your old go-to meals contain foods you aren’t eating anymore. Planning makes the switch easier, and helps you stick to it better, especially in the difficult first couple of weeks.

Sarah Fragoso, of Everyday Paleo (great blog! check it out if you aren’t already a daily reader like I am!) has graciously offered a signed copy of her amazing book Everyday Paleo to the winner of this challenge. Sarah is a busy mom who manages to make healthy and delicious meals for her family, and she makes it look easy!

Everyday Paleo has some wonderful recipe ideas and has helped me with my own meal planning many times!

How To Enter

Since Sarah has helped so many people eat healthier with her blog and book, it seems appropriate that the winner of this contest gets a copy!

• To enter the contest, simply post a weekly dinner meal plan in the comments below. It can be as simple as listing the day and what you are cooking, though you can include links if you’d like.
• You don’t have to include breakfast and lunch, but you can post them as separate entries if you plan those also.
• You can enter as many times as you want, but each entry must be a separate week of meal plans (I’ve only planned the next four weeks… can you beat me?)
• If you are using a recipe from somewhere online, feel free to link to it, though this is not necessary
• Check out Everyday Paleo for some great ideas if you are stuck!
• Open to anyone, though prize can only be shipped to readers living in the U.S. If the winner lives outside the U.S., a substitute prize will be sent.
• Contest ends at 11:59 pm Central time on August 7th (Sunday). That’s not much time… so get planning!
• By entering, you are giving me permission to feature your meal plan on Wellness Mama … if you blog and want me to link to it or to specific recipes, just include them!
• Winner will be randomly selected via Random.org.

This is another of my favorite homemade tincture recipes. We don’t have to use it often, but when one of the kids is sick, or we are traveling and their schedules are crazy, this natural tincture helps them sleep peacefully.

This recipe is good for adults too, if you struggle with insomnia or anxiety. It is a mildly and naturally relaxing and calming tincture that is great for sleep disturbances. All of the ingredients are available here and the minimum quantity available to order will make quarts of this tincture!

Homemade Sweet Dreams Sleep Tincture Ingredients:

• 2 TBSP dried Yarrow flowers (relaxing and nutrient packed)
• 2 TBSP dried Catnip (naturally calming)
• 2 TBSP dried Oatstraw (also helps with bed wetting)
• 2 TBSP Chamomile flowers (calming and relaxing)
• 1 TBSP dried Mint leaves
• 1 TBSP dried Hops flowers
• 1 TBSP dried stevia leaf
• boiling water
• 2 cups 80 proof or stronger vodka or rum
• glass quart size canning jar with airtight lid

How to Make Sleep Tincture:

1. Put all herbs in glass jar
2. Pour boiling water to just cover the herbs and mix well
3. Fill the jar the rest of the way with alcohol (don’t use rubbing or grain alcohol!)
4. Cap with airtight lid and leave in cool, dark place for at least 2 and up to 8 weeks, shaking daily.
5. After several weeks, strain the herbs out and store in small tincture bottles for use as needed.
6. Normal dose is 2-3 droppersful for adults and 1 dropperful for kids over two.

I order all the ingredients that I don’t grow in my garden from Mountain Rose Herbs, which is the best source I”ve found, but you may be able to find some of these locally. Start with a very small dose, especially in children, as it typically works very well, even at low-doses.

Ever have trouble sleeping? What’s your remedy?

You might have seen my recent recipe for Homemade Healthy Sunscreen, which although it is natural and safe, I don’t recommend using often because it limits Vitamin D production. Depending on where you live, something that might be used much more often is a natural homemade bug spray.

At my house, we joke about mosquitoes being the size of birds, and they certainly do seem to come in flocks! Especially with small children who are prone to scratch mosquito bites, keeping them away is a priority.

Also a priority is avoiding chemicals like DEET, which are present in many commercial insect repellents. According to this site:

One of the most widely used ingredients in store-bought conventional bug sprays for personal use is N,N-Diethyl-m-toluamide, or DEET, as it’s commonly known. DEET, which is designed to repel, rather than kill, insects. DEET is used by an estimated one-third of the US population each year. Although DEET is approved by the US Environmental Protection Agency (EPA), it is a known eye irritant and can cause rashes, soreness, or blistering when applied to the skin. Additionally, DEET has been linked to neurological problems; according to the EPA, at least 18 different cases of children suffering adverse nuerological effects, as well as the deaths of two adults, have been associated with DEET. Researchers at Duke University Medical Center have found that DEET causes diffuse brain cell death and behavioral changes in rats.[1]

DEET has been shown to have a negative impact on wildlife and water sources in production and during use. DEET is toxic to birds and aquatic life. DEET has been found in approximately 75 percent of U.S. water sources, including the Mississippi River.[2]

As with practically every household item, natural bug spray can be made inexpensively and naturally at home. (I’m still working on perfecting recipes for shampoo and dishwasher detergent though! any ideas?)

This recipe literally takes just seconds to mix up and can be varied based on what you have available. I’ve included several variations so you can try whichever one you have the ingredients for.

Wellness Mama Essential Oil Bug Spray

Wellness Mama Bug Spray Ingredients:

• Essential oils: choose from Citronella, Clove, Lemongrass, Rosemary, Tea Tree, Cajeput, Eucalyptus, Cedar, Catnip, Lavender, Mint
• Natural Witch Hazel
• Distilled or boiled Water
• Vegetable glycerin (optional)

How to Make Homemade Bug Spray:

1. Fill spray bottle (I used 8 ounce) 1/2 full with distilled or boiled water
2. Add witch hazel to fill almost to the top
3. Add 1/2 tsp vegetable glycerin if using
4. Add 30-50 drops of essential oils to desired scent. The more oils you use, the stronger the spray will be. My personal favorite mix is: Rosemary, Clove, Cajeput, Lavender, Cinnamon and Eucalyptus… it works great and smells good too!

Make Bug Spray From Dried or Fresh Herbs

Fresh or Dried Herbs Bug Spray Ingredients:

• Distilled water
• witch hazel or rubbing alcohol
• dried herbs: peppermint, spearmint, citronella, lemongrass, catnip, lavender, etc. I recommend using at least one herb from the mint family.

How to Make Bug Spray From Fresh or Dried Herbs:

1. Boil 1 cup of water and add 3-4 TBSP of dried herbs total in any combination from the above. I use 1 TBSP each of peppermint, spearmint, catnip and lavender, and also throw in a couple of dried cloves.
2. Mix well, cover and let cool (covering is important to keep the volatile oils in!)
3. Strain herbs out and mix water with 1 cup of witch hazel or rubbing alcohol. Store in a spray bottle in a cool place (fridge is great because then its nice and cool!)
4. Use as needed. Added bonus: it smells great and is very refreshing to the skin!

Super Strong Insect Repellent Recipe

Fair warning: this stuff stinks when it is wet, though the smell disappears as it dries. It works incredibly well though, and this is the one I use when I’m going to be in the woods or in tick infested areas. It is based on a recipe that was supposedly used by thieves during the Black Plague to keep from getting sick. They used it internally and externally to avoid catching the disease and to keep the flies and other pests away. According to legend, it worked and they survived… but it definitely makes a great insect repellent these days! Its also very inexpensive to make and you probably already have the ingredients in your kitchen!

Vinegar of the Four Thieves Insect Repellent Ingredients:

• 1 32 ounce bottle of Apple Cider Vinegar
• 2 TBSP each of dried Sage, Rosemary, Lavender, Thyme and Mint
• At least quart size glass jar with airtight lid

How to Make the Vinegar of the Four Thieves Insect Repellent:

1. Put the vinegar and dried herbs into large glass jar.
2. Seal tightly and store on counter or place you will see it daily. Shake well each day for 2-3 weeks.
3. After 2-3 weeks, strain the herbs out and store in spray bottles or tincture bottles, preferably in fridge.
4. To use on skin, dilute to half with water in a spray bottle and use as needed.
5. Use whenever you need serious bug control!

[Note: This mixture is very strong and has antiviral and antibacterial properties. It can also be used as a tincture for any illness. For adults, dose is 1 TBSP in water several times a day,for kids over 2, dose is 1 tsp in water several times a day. More on this in an upcoming post!]

Other Simple Insect Repelling Ideas:

• Add vanilla extract to either of the above recipes, or just rub on the skin. You can also mix vanilla with witch hazel and water for a spray version.
• Rub lavender flowers or lavender oil on your skin, especially on hot parts of body (neck, underarms, behind ears, etc) to repel insects.
• Rub fresh or dried leaves of anything in the mint family all over skin to repel insects (peppermint, spearmint, catnip, pennyroyal, etc or citronella, lemongrass, etc) Basil is also said to repel mosquitoes and I’ve used fresh basil leaves in the garden with great success before!

What are your tricks for keeping bugs at bay? Which do you think is worse… the insects or the chemicals in most repellents?

Most sunscreens contain toxic ingredients or endocrine disrupting chemicals that in many cases may actually promote skin cancer growth and free radical production in the body. In fact, in the years since sunscreen use began, skin cancer rates have actually risen, and a 2007 document from the FDA stated that: “The FDA is not aware of data demonstrating that sunscreen use alone helps prevent skin cancer” In fact, many reports show that most sunscreens actually raise skin cancer risk.

Even natural commercially available sunscreens often have toxic ingredients! Check out your brand here!

Considering many people these days are actually Vitamin D deficient, I consider lack of sun exposure to be a much bigger problem than too much exposure. Vitamin D deficiency has been linked to many types of cancers including the most deadly types of breast cancer. Lack of Vitamin D has also been linked to problems during pregnancy including pre-eclampsia, gestational diabetes, premature labor and more.

As a society, we’ve literally cut off our nose to spite our face when it comes to sun exposure. To avoid skin cancer, which is not a particularly deadly cancer, especially if caught early, we’ve shunned the sun and the Vitamin D our bodies produce with sun exposure.

On top of that, sun exposure itself is not conclusively linked to skin cancer, and many other factors, such as Omega-6 Vegetable Oil consumption can have a big impact on skin health!

In most cases, my approach to sun exposure is to get adequate daily exposure, without getting close to the point of burning. Since most of us don’t work outside these days, it actually takes effort to get daily sun, rather than to avoid it.

In the event that I’m going to be out in the sun for much longer than my skin is used to, it is often easy enough to just put on a hat or shirt  to shield my skin.

If none of these options are available, for instance, on a day at the beach in early summer before I’ve been in the sun much, I will very occasionally use natural sunscreen. I’m yet to use it this year, and hope not to at all, but I wanted to share my recipe so that if you are in the sun for extended periods of time this summer, you have a natural option.

This would also be a more natural alternative for really young children, those taking medication that increases sun burn risk, or those who burn very easily.

Just to clarify, even though this natural sunscreen smells great and is naturally moisturizing, I don’t recommend using it daily since the Vitamin D you get from the sun will be more beneficial in the long run!

Natural Homemade Sunscreen Ingredients:

• 1/4 cup oil (coconut, olive, almond or grapeseed are good-I get mine here)
• 5 tsp Zinc Oxide (available online or in many stores on the diaper aisle, just make sure it is pure zinc oxide- For those concerned about contaminants or nano-particles, this version has larger particles)
• 1 TBSP Beeswax or emulsifying wax (I get mine here)
• 3 TBSP natural aloe vera gel (not the kind with alcohol or propylene glycol- I get mine from Mountain Rose Herbs and my husband also uses it for hair gel)
• 1/2 cup distilled water or brewed green tea (strained)
• 2-3 capsules of Vitamin E oil (optional)
• 10 drops Grapefruit Seed Extract (optional)
• Essential Oils or Coconut Extract for scent (optional) [Note: do not use citrus essential oils since they can actually cause burning]

How To Make Natural Sunscreen:

1. Heat Oil and beeswax on double boiler until just melted.
2. Remove from heat, and add vitamin E and essential oils.
3. Put into bowl that will not be used for food, and add zinc oxide powder, set aside.
4. In small pan, heat water or tea and aloe vera until just warm.
5. Add the water/aloe mixture slowly while whisking vigorously or use an immersion blender.
6. Add any additional essential oils or fragrances (except citrus)

Additional Notes:

• This sunscreen is not completely waterproof and will need to be reapplied after sweating or swimming
• Make sure not to inhale the Zinc Oxide- use a mask if necessary
• This recipe has an SPF of about 20, though adding more Zinc Oxide will increase the SPF
• Add more beeswax to make thicker sunscreen, less to make smooth sunscreen- adding about 3x the amount of beeswax and removing the water/tea will make a “sunscreen bar” that rubs on like stick deodorant
• I recommend coconut or vanilla extract or lavender essential oils for fragrance
• Store in a cool, dry place or in the fridge
• I prefer to store in a small canning jar and apply like a body butter. It will be thicker, especially if you use coconut oil in the recipe.
• remove the Zinc Oxide and this makes an excellent lotion recipe!

An Even Faster Way To Make Sunscreen:

• Get a bottle of your favorite lotion (that doesn’t contain citrus oils!)
• Add a couple Tablespoons of Zinc Oxide
• Mix well
• Use as Sunscreen

What do you think? Avid sunscreen user or Vitamin D junkie?

Gardening can be a great way to save money and eat the freshest food available, but it can also come with its fair share of frustrations. From pests to proper watering… there are a lot of factors involved, especially if you are using organic methods to avoid chemicals.

Fortunately, the healthiest approach can be the easiest with a little preparation and research. Companion planting, proper spacing and natural methods of disease and pest control can ensure healthy production without the need for chemicals.

Companion Planting

Some plants have natural properties that help others grow and deter pests when planted close by. Making use of these natural properties is a way to increase production in the garden and fit more plants into a smaller space. The following are a few popular companion plants:

• Basil planted with tomato improves production and flavor. Basil is also good for peppers and has been said to repel mosquitoes. I plant basil throughout the garden for its aroma and beneficial properties.
• Borage is a great companion for tomatoes and cabbage as it repels both tomato horn worm and cabbage moths. It also helps strawberries and is beneficial to practically everything in the garden. I plant throughout.
• Chamomile is a great companion for cabbage, cucumbers, onions and all the brassicas. It improves flavor and is a great herb to have on hand. It attracts beneficial insects and has delicate and beautiful flowers.
• Dill is also great planted with cabbages, cucumbers lettuce and more. It improves flavor, helps repel pests, and is useful in making homemade pickles! It can get pretty big so I plant in the middle of cucumber beds. Don’t plant with tomatoes!
• Catnip is another great herb to grow and have on hand. Planted near squash and cucumbers it will repel squash bugs and aphids. The dried leaves can be steeped into a tea to help sooth the stomach, and can double as a pest control spray for many plants.
• Radishes can be planted throughout the garden and under plants like cucumbers to deter cucumber beetles.
• Marigolds planted throughout the garden help prevent nematodes and repel pests. They will flower all summer as long as you keep pulling the dead flowers off.
• Nasturtiums are also great companion flowers to tomatoes, cucumbers, cabbage and more. The flowers are edible and can be added to salads. They benefit melons and squashes as well.
• Onions can be planted freely throughout the garden but help keep pests away from cabbages, broccoli, tomatoes, strawberries, peppers, cucumbers and more. Intercropping a few with all of these plants can greatly reduce garden pests.
• Sunflowers are great companions and beautiful throughout the garden. Plant with Cucumbers, beans, and vining plants to provide a trellis. They are hardy and a great trap crop for aphids and other pests. They typically produce plenty of their own seeds to use next year.

There are many other great companion plants. Check out this chart for some other ideas.

Natural Pest Control Opions

Companion planting is helpful, but if you’ve already planted and are having trouble with pests, some other natural solutions can be helpful:

• A tea or solution made from powdered Kelp will help deter Japanese Beetles and Aphids and is also nourishing to plants. Spray on once a week or so before and during infestation times.
• A garlic and hot pepper spray (see recipe below) repels many garden insects and wildlife pests. It is probably the most inexpensive option to make at home and isn’t harmful to you while applying. Use once a week or more for several weeks before and during infestation times.
• A tea made with lemon Balm repels squash bugs and aphids. Apply 2 or more times a week as needed.
• A solution of several teaspoons of Baking Soda dissolved in water can help prevent and treat fungus and powdery mildew on plants. Use as a preventative and acute treatment as needed.
• Powdered Diatomaceous Earth is a good all purpose insect prevention and treatment for any insect pest, though it kills indiscriminately, so use carefully. I use mainly if I see larvae of any insect on plants, as it is especially effective on these. Has to be re applied after watering or rain. Just sprinkle on plants as needed. [note: if you buy food grade DE it can also be used for indoor pests like ants and even as an internal cleanse for parasites in humans and animals]
• Neem sprays are an increasingly popular pest control option and are available in many stores now.

Natural Hot Pepper Garden Spray Recipe

What You Need:

• 2-4 Cloves of Garlic
• At least 4 hot cayenne (or hotter) peppers
• 2 Tablespoons of vegetable or other oil
• 1 Tablespoon Liquid Castille Soap like Dr. Bronners
• 2-3 cups hot water
• blender
• towel, strainer or cheesecloth

What to do:

• Put garlic, peppers, oil, soap and water in a blender and blend on high for several minutes.
• Leave in a bowl or pitcher overnight or for at least 12 hours to intensify the effects of the garlic and peppers.
• Strain through towel, cheesecloth or strainer and store in a glass jar
• To use, pour about 2 TBSP in a 16 ounce spray bottle (or 3 TBSP in a 24 ounce) and shake well.
• Spray directly on plants as needed… I recommend wearing gloves!
• Can be used as often as needed for preventative and pest controlling effects.

Natural Fertilizing

There are some great natural options for fertilizers. Good planning and companion planting can go a long way to good yield, but if you are starting with poor soil some fertilizer supplementation may be needed.

• Kelp tea is a great foliar spray that nourishes plants when sprayed on the leaves (just don’t spray during the heat of the day). Sprinkling powdered kelp around plants can also have a nourishing effect.
• Nettle Tea is another nourishing option and dried Nettle leaf can be added to supplement the soil and sleep composting if you compost kitchen scraps or leaves.
• Yarrow flowers can be made into a tea or liquid mixture and used to water plants for extra nutrients. You can also just sprinkle yarrow flowers throughout the garden and they are said to have a pest repelling effect also.
• Fish Emulsion is a natural fertilizer that can be sprayed on the leaves of plants to help promote growth. It is especially good for Tomatoes. It smells awful but if very effective.
• Bone and Blood Meal are high in nitrogen and can be very fertilizing to plants but are also somewhat controversial since they are animal products. Organic options are available and can be great if you are comfortable using them.

Do you garden organically? What are your best tips and tricks for keeping pests at bay?

I’ve gotten several emails lately asking for some easy options for lunches and snacks on the go. I admit, this isn’t my strongest area since my kids are still pre-school age and my husband is often in and out of his home office around lunch time, so I’m able to just prepare food at home.

The times that I do have to pack ahead when we are on the road, it definitely takes planning, and I see why this is one area a lot of people would prefer to simplify.

With that in mind, I’ve compiled some of my favorite simple and fast recipes (my own and from around the web) that can be packed for lunches or snacks on the go.

A Few Of My Own…

Jerky From Ground Beef

Meatball Shish Kabobs

Perfect Chicken Salad

Grilled Citrus Chicken Salad with Cucumber, Egg and Strawberries

Fiesta Chicken salad with Guacamole and Salsa

Tuna Salad with Apples and Walnuts

Healthy Rice Free Sushi

Homemade Energy Bars

Cheesy Chips- Grain and Potato Free

Cold Meatza-  Healthy Homemade Meat Based Pizza- Meatza!

Simple Lettuce Tacos (can also be made with lunch meat or other leftovers)

Leftover Salmon Cakes Wrapped In Bacon

Water Kefir Soda

You can also make extra of any of the meals on my Recipes Page and send/bring the leftovers for lunches. These are a few of my favorite (kid-approved) snack ideas

Brilliant Recipes From Around the Web…

Some Easy Snack Ideas from Mark’s Daily Apple (Kids will like these!)

Tons of lunch/snack ideas with recipes compiled at MDA

Bacon, Egg and Avocado Salad at Food Renegade (great blog… check it out while you are there!)

Sausage “Cupcakes” at Food Renegade

Homemade Probiotic Lemonade at Food Renegade

Grain Free Crackers also at Food Renegade

Grain Free Ginger Snaps at The Healthy Home Economist

Kale Chips at Kelly the Kitchen Kop

Chef’s Salad with Fennel, Apple, Blue Cheese and Roast Beef at Cheeseslave

Homemade Ranch Dressing at Cheeseslave

Amazing Greek Salad at Keeper of the Home (add some chicken- amazing!)

Garlic Dill Pickles at Keeper of the Home

Homemade Yogurt at Keeper of the Home

Awesome Gravlax at Gnolls

Butternut Squash Chips at Health, Home and Happiness

Chicken Pepper Poppers at Health, Home and Happiness

Homemade Fried Cheese Sticks at Health, Home and Happiness

Grain Free Crackers at Health, Home and Happiness

Homemade Chicken Nuggets (use coconut or almond flour!)  at Health, Home and Happiness

There’s also nothing wrong with a great homemade salad each day for lunch, and there are a million different ways to mix this one up! For kids, finger foods like nuts, veggies and fruit with dip, beef jerky, cheese, etc are often easier and can be sent with homemade smoothies, water kefir, or other healthy drinks.

I’m sure I’ve missed some great ideas from around the web… please share your favorites in the comments below!

I’ve talked before about the link between nutrition and oral health and shared the recipe I was using to make homemade natural toothpaste. That toothpaste works great, and it certainly gets teeth clean, but as I’ve read more about oral health since then, I wondered if that recipe could be improved.

There is a lot of emerging information about tooth remineralization, a process that many dentists previously thought was impossible. This article goes into detail about the science behind tooth reminerlization and the dietary steps necessary also. (It also explains why ingredients in most toothpastes, even natural ones, can demineralize teeth and cause tooth decay!)

The information I found in researching this was mirrored by my own experience over the last few months with natural toothpastes and a remineralizing diet. I didn’t have any actual cavities to try to heal, though one mom was able heal her son’s cavity with diet changes!

I’ve have noticed definite changes in my teeth over the last few months. My teeth are whiter than they’ve ever been and everyone who I’ve asked to try this toothpaste has remarked that it makes their teeth feel very clean.

The most surprising change in my teeth, however, was that they are no longer sensitive to cold! For as long as I can remember, biting in to anything cold (or even thinking of it!) made me shutter and hurt my front teeth. A few weeks ago when we made homemade ice cream, I noticed that I could eat it without my teeth hurting at all! I have never been able to do this at any point I can remember!

I even emailed the recipe to a friend of mine who is a holistic dentist to get his opinion on it. He tried it and told me that not only should it get teeth clean, but it could very well also speed up the remineralizing process.

This recipe is kid-approved, and since it has no fluoride, its safe on babies, toddlers, and those with thyroid problems.

If you want to whiten teeth, improve an oral health problem or just try a natural alternative to commercial toothpastes that contain harmful ingredients, definitely try making this toothpaste!

Homemade Remineralizing Toothpaste Ingredients:

• 5 parts Calcium powder (I used powdered Calcium Carbonate that I bought from iherb.com in my most recent batch, but to try the recipe out, I also powdered Tums antacid tablets(there is a mint version) and calcium tablets in a food processor to make the powder. Chalk also works, just make sure it isn’t colored! UPDATE: a couple of my awesome readers have noted that Tums contain aluminum and should not be used!)
• 1 part Diatomaceous Earth (optional- contains trace minerals and silica. UPDATE: A reader noted that DE can be abrasive and is not needed with the baking soda, so if you don’t have DE… no worries!)
• 2 parts Baking Soda
• 3 parts xylitol -I got this from iherb.com also. Xylitol is supposed to have beneficial properties for the teeth, though I also tried stevia powder and even just powdered actual stevia leaf and both also worked. This ingredient is not completely necessary, but just keeps it from tasting bitter.
• 1 part liquid castille soap
• 3-5 parts coconut oil to get desired texture
• Optional ingredients: Essential oils for flavor (mint, cinnamon and orange are all good), Grapefruit Seed Extract, Myrrh and Trace Minerals

[Note: To keep things simple, I just use a teaspoon or tablespoon, depending on the size batch I'm making, so the above recipe would read 5 TBSP calcium powder, 2 TBSP Baking Soda, etc]

How To Make Natural Remineralizing Toothpaste

1. Mix all powdered ingredients (calcium, Diatomaceous Earth, Baking Soda, Xylitol) well in a bowl. If you are starting with calcium tablets, powder them in a food processor. If you are starting with capsules, dump them out into the bowl.

2. Add Liquid Castille Soap and mix well.

3. Add Coconut Oil one part at a time until you get desired consistency.

4. Add any optional ingredients, including Essential Oils for flavor (my favorite is Peppermint Orange)

5. Store in small container like 1/2 pint glass jar. To use, either dip clean toothbrush into it, or use Popsicle stick or spoon to put on toothbrush. I’ve also thought of storing in a plastic bag with a corner cut off to be able to squeeze like toothpaste, but haven’t tried it yet.

If you don’t want to try making your own toothpaste, consider using one of these simple one-ingredient alternatives.

What do you think? Worth a try? Do you already make your own toothpaste? Join the conversation below!