Top 5 ways to use Coconut Oil

Coconut oil has become more and more popular in recent years. It’s a versatile and healthy fat! It boosts immunity, improves memory, prevents heart disease, and more. We love coconut oil! Here are some more ways to use coconut oil that you may not have thought of or tried before.

  1. Natural make-up remover:  Just a small dab of coconut oil will quickly liquefy eye makeup, making it easy to wipe off. Rub coconut oil gently onto the upper lids and lower lids in a circular motion. Wipe off with a warm cloth or Kleenex. The benefit over commercial eye makeup removers is that coconut oil will not sting or irritate eyes and, as a bonus, will help to hydrate around the eyes. Also, many commercial makeup removers are full of toxins!
  2. Shaving cream: Use coconut oil as your shaving cream while shaving. It will leave your skin soft, hydrated, and smooth. As a bonus, coconut oil has a natural SPF and is great for protecting your skin from sun damage.
  3. Cooking at high heat : It is great for frying and sauteing things up. Unlike many other oils, coconut oil can tolerate the high heat without becoming rancid like other oils, such as olive oil. Coconut oil is made up of healthy saturated fats and can remain stable under high temperatures.
  4. Diaper rash/Cradle cap: Great to use on baby’s skin as it’s safe and clean.  When your baby experiences painful diaper rash, rub some coconut oil around the affected area to sooth swelling, redness, itch, and burn. Cradle cap can be hard to remove from the scalp and messy. Place some coconut oil on baby’s head and massage it into the scalp. Let it soak in for about 15 minutes and then take a comb and brush/stimulate the scalp. The cradle cap with loosen, making it much easier and quicker to come off.
  5. Creamer: Great to add into your coffee, tea and/or broth for added flavor and an extra boost of energy. Adding coconut oil to your coffee can be a great replacement for your dairy creamer and give you the rich, creamy flavor you desire.

Coconut oil available for purchase at Nourishing Wellness.

Your lymph system and the why to how dry brushing

What is the lymph system?

The lymphatic system is our bodies’ cleansing system, naturally filtering toxins and wastes. It is also a very important role of our immune response. They lymphatic system is sometimes referred to as the “vacum cleaner” of the body, helping to cleanse the body of metabolic wastes, cellular debris, and excess proteins. The lymphatic system runs parallel to the circulatory system, much of which is flowing against gravity (in the direction from your feet to your chest). Because the lymphatic system doesn’t have a pump like the circulatory system does with the heart, it relies on movement, muscles, and joints to keep it flowing. Exercises such as yoga, walking and rebounding are great options to get moving.

Stagnant lymph is a huge problem causing symptoms such as swelling, constipation, weight gain, itchy or dry skin, fatigue, brain fog, food sensitives, frequent infections and viruses, congestion or sore throat. When your lymphatic fluid is not moving through the body, toxins and waste will build up since the body is not properly draining, causing unwanted symptoms. When your lymph is stagnant, it gets thick and heavy. It’s like dumping thick bacon grease down your drain instead of just water—everything will start to slow down and back up. Here are some other functions of the lymphatic system:


-Aids in removing toxins and waste

-Removes fluid

-Produces immune cells that fight infection and disease

-Absorbs fatty acid and transports fats

How do you keep you lymphatic system healthy?

Dry Skin Brushing: Dry skin brushing helps to release toxins and stimulate the lymphatic system. The lymphatic system is necessary to maintain health throughout your entire body. This routine is easy and should take around 5 minutes. Using a natural bristle brush (sold at Nourishing Wellness), start with the soles of your feet and brush with upward strokes as you move up your legs and towards your heart. Do the same beginning with the hands up to the arms. Brushing the abdomen, chest, and neck is important also. Keep the strokes light. Dry brushing is best done immediately before a shower (in the morning is ideal), because showering washes away all dead skin cells that get removed in the brushing process.

Water: Make sure you’re getting enough water throughout the day. Sufficient water intake keeps the fluid thin enough to move easily through our lymphatic vessels

Good Nutrition: By keeping our digestive organs functioning well, especially the liver, we reduce the lymphatic systems workload.

Epsom Salt Bath

Get relaxing! The wonders of Epsom salt has been well known for hundreds of years and, unlike other salts, has beneficial properties that can soothe the body, mind, and soul. Some of the countless health benefits include relaxing the nervous system, curing skin problems, soothing back pain and aching limbs, easing muscle strain, healing cuts, treating colds and congestion, promoting drainage, stimulating drainage and drawing toxins from the body . One of the simplest ways to ease stress and stress-related problems is to soak in a tub full of warm water with a few cups of Epsom Salt. This is an easy, low investment in both time and money!

2 Cups of  Epsom Salt Bath

1 box of Baking Soda  (only if using City Water)

Sit in Bath for 20-30 minutes

10 simple starts to living a healthier you AND creating a healthier Earth

In honor of Earth Day: 10 simple starts to living a healthier you AND creating a healthier Earth

  1. Add plants to your home- Plants help to purify the air
  2. Choose local, organic produce when possible- attend your farmers markets and find a  local farmer near you
  3. Start looking at your cleaning products- swap them out for brands like seventh generation, full circle, Dr. Bonner’s or make your own
  4. Open your windows. Even at night, keep a window cracked at all times. The fresh air will help you sleep!
  5. Go for a walk/hike. And pick up any garbage while you’re out.
  6. Buy yourself a stainless-steel water jug…. stop using plastic bottles 1) the landfills 2) absorbing the chemicals from the plastic
  7. Skip the plastic bags when shopping and swap it for your own reusable tote bags
  8. Take your shoes off and walk around barefoot in the grass – grounding…fight stress and boost your immune system
  9. Save your glass Kombucha/Kevita Bottles- reuse them for broth, water or make your own Kombucha and refill into the bottles
  10. Unplug anything you’re not using…Not only saves on electricity but limits the unnecessary EMF’s exposure (cell phone chargers, computer, TV, microwave)

Exercise Starts in the Kitchen


With this month’s theme about “Shedding”, the balanced rocks pic couldn’t depict the “magic pill” or “secret” for creating the change for “shedding” more than anything else I could think of.  I just read a great article in this past month of Paleo Magazine about designing workouts if weight loss is the primary goal, written by the owner of a personal trainer facility in California…..and the response was….”Avoid selecting exercises based on a weight-loss goal, because the vast majority of weight loss is actually achieved in the kitchen!”  I loved it!  He went on to recommend “doing the workouts that you enjoy the most; this approach will be more likely to motivate you to do them regularly, and consistency of habits is key when it comes to health.”  Wow….so you have heard it from a fitness expert to me, the nutritionist/wellness coach.

The balancing of the rocks made me think of the whole process in general; we need balance in all aspects of our health and wellness.  To focus on just losing weight without looking at food, sleep, exercise, spirit, emotions and the physical body; losing weight isn’t going to happen.  We also need to get accountable for all of these areas as well; we can’t blame anything outside of each of these areas until we have really explored and spent time cleaning things up…..did I hear spring cleaning?

Willingness to change is important as well; we need some action in order for change to occur.  I hear stories that keep people from creating the change that they want in their lives and they typically don’t even hear what they are saying.  This awareness alone can be life changing in many ways!

To elaborate on each of these areas a little further:

Food:  Are the the foods clean, nutritious?  What are your portions?  Are you digesting well?  Eliminating?  Processed Foods?  Supplements to the diet?  Are they geared for what your body needs?  Minerals?  Nourishing Wellness takes you on a very informative journey with food and creates a supplement program that is specific to what your body needs.

Sleep:  This is a vicious cycle and if you are not sleeping, you are not healing or repairing and that goes on every day, month after month, year after year; not even taking into account when burning the candle at both ends….how do we expect our bodies to function with just this one aspect?  Adrenal burnout?

Exercise:  Exercise shouldn’t be a chore, it should be enjoyed and we don’t have to be a gym rat in order to get good exercise in your life.  The other question, are you getting any exercise?

Spirit:  Do you take time out of your busy schedule?  Maybe to meditate, journal or just be?  Have you created roadblocks to your own desires?  Have you settled in an area that needs to change?

Emotions:  I can’t tell you how many times that I hear how stressed everyone is; why?  Why is that ok?  What is stressing you out?  How about awareness to stress or other emotions?  Both myself and Jamie are Emotional Empowerment Coaches.

Physical:  Are there symptoms that you are ignoring?  Shutting them down, covering them up?  Medications?  Over -the-counter products, medications?  Many products and/or medications can actually deplete our body.  What’s going on underneath all those symptoms? Hint….this is where Nourishing Wellness shines with going down the “rabbit hole” of one’s symptoms; getting to the core of the problems.  Get support with finding out what is truly going on.

I call all of this “getting back to basics”.  I am not perfect by any means and I don’t live in a bubble, I fall off or get out of whack just like everyone else, but when I do….I know what I need to do.  I invite you as well, to look at each of these areas.  Give Nourishing Wellness a call to help you, guide you and support your journey to a better you.  The time is now, the wait is over to start shedding your weight!


Near Infrared Sauna

It is a powerful, comfortable, safe and very effective way to detoxify and tone the entire body! Near infrared sauna helps to remove toxic metals, toxic chemicals, and many chronic infections. It also relaxes the nervous system, dramatically improves circulation, hydration and oxygenation, gently tones the muscles, and has many other subtle benefits as well.

  • Pain relief
  • Boosts the immune system
  • Stress reduction and mood elevation
  • Beautifies the skin and diminishes cellulite

Infrared penetrates the skin, adding another dimension to the sauna experience and enhancing detoxification. They also operate at much cooler temperatures than traditional saunas, so they are more comfortable for some people. Near infrared light saunas have many advantages over far infrared saunas including:

  • They use reddish infrared heat lamps as their heat source. They have a better frequency range.
  • The sauna operates at a lower temperature, so it is more comfortable, requires less pre-heating that saves time, and they use about 30% less electricity than a far infrared unit.
  • The rays penetrate the skin about twice as deeply as a far infrared sauna because the power source is concentrated on one wall (like Nourishing Wellness’s)
  • They do not emit additional harmful electromagnetic fields
  • They are also the only type in which you can easily focus the infrared rays on a part of the body such as the sinuses, the liver, a shoulder or elsewhere
  • Rotating every few minutes moves the blood around the body even more

When beginning to incorporate near infrared sauna, don’t overdo the length of session or number of sessions.

Near infrared sauna available at Nourishing Wellness!

Paleo Cinnamon Coffee Cake

This easy, quick and healthy cinnamon coffee cake is enjoyable for breakfast or as a snack to enjoy anytime of the day. My husband enjoys this after dinner as his dessert. The flavor is phenomenal and it’s gluten free! This recipe includes coconut oil…we love coconut oil—it is a versatile and healthy fat! It boosts immunity, improves memory, prevents heart disease, and more. This recipe also includes cinnamon, which who doesn’t love cinnamon..besides its distinctly sweet and warming taste, cinnamon also aids in support for healthy digestion, anti-inflammatory properties as well as having a positive effect on blood sugar levels. Enjoy!

Cinnamon Coffee Cake
  • 2 1/2 cups blanched almond flour (not almond meal)
  • 1/4 teaspoon celtic sea salt
  • 1/2 teaspoon baking soda
  • 1/4 cup coconut oil
  • 1/2 cup honey
  • 3 large eggs



  • 1/4 cup coconut oil, melted
  • 1/4 cup coconut sugar
  • 2 tablespoons ground cinnamon
  • 1/2 cup sliced almonds


  1. Grease a 9 inch round cake pan (I use a glass pie dish) with coconut oil and dust with almond flour
  2. In a food processor, combine almond flour, salt, and baking soda
  3. Pulse in coconut oil, honey, and eggs
  4. Spread the batter into prepared baking dish
  5. To make topping, combine coconut oil, coconut sugar, cinnamon, and sliced almonds in a small bowl
  6. Sprinkle topping over cake batter
  7. Bake at 350° for 25-35 minutes
  8. Cool and serve

Recipe from

Egg Yolks…Best First Food

When we think of babies first foods to introduce, we often think of rice and cereals. But a wonderful food that not only contains a handful of nutrients but is also a food we all should be consuming daily is egg yolks. Egg yolks are rich in choline, cholesterol and other brain-nourishing substances that are great to introduce to your baby between four and six months. Cholesterol is vital for the insulation of the nerves in the brain and the entire central nervous system. Since the brain is so dependent on cholesterol, it is especially vital during this time when brain growth and neural connections are taking place. Choline in another critical nutrient for brain development. The best choice of eggs are those from pasture-fed hens since they will contain higher levels of DHA. Also, try to obtain eggs that are not only pasture-fed but not fed soy! Grass-fed yolks are rich sources of vitamins A, D, iron and folic acid. You may be wondering, why not give the egg white to baby? The egg white is the portion that is most difficult to digest and most often causes allergic reactions, so wait on the egg white till after age one. The best way to prepare an egg yolk for baby is to fill a pot with water and bring the water to a boil. You want enough water to cover the egg with some to go over. Once the water is boiling, add the egg and set the timer for 4 minutes. After the 4 minutes, drain the water and cool the egg off with cold water. You will then peel the egg and get to the egg yolk. You want the egg yolk to be soft and runny. After putting the egg yolk in a bowl, add a little grated frozen chicken, turkey or duck liver to the egg yolk. My family enjoys breakfast with egg yolks each morning. Enjoy!

To find pasture-fed, soy free eggs near you visit: