Category Archives: Health & Wellness


New Fermented Cod Liver Oil Warnings

By | Health & Wellness | One Comment

I’m back from my blog-free summer a little early to be sure you all have heard about the recent Fermented Cod Liver Oil mess.

In the past, I have recommended the Green Pastures Fermented Cod Liver Oil based on info from respected “real food” sources and related non-profits. However, I can no longer feel good about recommending it due to SEVERAL reputable persons and websites exposing some concerning and troubling information.

First and foremost, Dr. Kaayla Daniel (aka “The Naughty Nutritionist”)  has a pretty scathing report on some recent findings following her outside analysis of the Green Pastures products. You can read more here: where she also provides a link to download her 100-page report.

Secondly, my friend Kelly over at Kelly the Kitchen Kop wrote a blog post about it today. You can find that here:

Finally, I first came upon the info when I went to to get ready to put our food buyers club order together (we order from them several times a year.) There I found his announcement that they would no longer carry the Green Pastures cod liver oil. He has a summary of Dr Kaayla Daniel’s report, but to sum it up there are concerns that:

  1. The oil was rancid.
  2. The fat-soluble vitamins are not accurately reported.
  3. Vit K and Coenzyme Q10 were low, not anywhere near what was reported.
  4. The EPA/DHA ratio was very “off” of what is reported.
  5.  Evidence that a heated oil has been added to the product.

You can also read his summary here:

Cod liver Oil (non-fermented) has long been a dietary staple of healthy people groups. I can recommend that you take that, where there should be no worry of rancidity. Most are recommending the Rosita Extra Virgin Cod Liver Oil. Unless you are in my local food buyers club where we get a group/wholesale price, shopping at Perfect Supplements will give you good prices!


I’d love to hear from some of you, my readers. Have you been using Fermented Cod Liver Oil? Have you noticed any benefits? Have you had an problems with it?

I will aim to keep you all posted as more info comes forward!

I should add that this has made me VERY thankful for products that have regular, outside (third party) testing. Knowing what is IN your product is so important. It is also essential that what is ON the label is actually IN the product. That’s one of the reasons I love my “powdered produce in a capsule” (Juice Plus+) and their NSF certification. Learn more about Juice Plus+ and how kids can get theirs free here.


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Tips to Help You Eat More Real, Whole Foods!

By | Gardening & Sustainable Living, Health & Wellness, Kitchen & Real Food How-to's | No Comments

Okay, so this month we are focusing on eating more Real, Whole Food. For some of us, this isn’t TOO difficult on most days. But for others this is uncharted territory and feels really overwhelming.

If you fall into the latter category, even those of us who having been doing this real food thing for a while have been where you are.

It’s so important to have support and to take things slowly. That’s why this challenge of only ONE simple change per month is so important.

That being said, I want to share a few tips that might be helpful as you aim to eat more real foods this month.

1. Read Labels

Do you recognize ALL of the ingredients? Can you pronounce them? If you answer no to either of these questions, it’s probably NOT Real food. Don’t buy it.

Whole foods like fruits/veggies, lean meats, nuts, whole grains, seeds, etc., don’t need ingredient labels (or their labels only have 1 or 2 things listed….)

Related post: How to Eat Real Food: Read Those Labels


2. Clean Out Your Pantry

Throw out (or give away) all the stuff with nasty ingredients or names you can’t pronounce. If you get rid of it and replace with more real food options, there will be no available temptation. You can do this slowly or all at once, depending on your personality. I’m an all-or-nothing sort of person, but do what works for you!


3. Eat more Fruits/Veggies

Shop the produce section. Fill up your cart! Eat fruits and veggies for snacks. Incorporate more veggies into your main dishes. You will feel better, your body will be getting great nutrition and antioxidants and it’s a proven fact that eating more fruits/veggies will cause your body to actually crave more of them. (it’s a phenomenon called “metabolic reprogramming”).

Our family does this a few ways – fruits and veggies in a capsule or gummie form (Kids Eat Free, too!) AND through an organic produce delivery in non-summer months. AND by doing the next thing……


4. Grow Your Own

If you have some space, grow a garden! You can plant a LOT or even just a little! Container gardening is handy if you don’t have a lot of space.

Another great option is a Tower Garden. It’s a way to grow your produce right on your back porch/deck or even inside, aeroponically. You can learn more here, including ideas, tips and a great video about how it works. No gardening experience needed!

Disclaimer: The company I work with offers both the fruit/veggie capsules and the Tower Garden.  I make a commission if you purchase one through me. I just like to keep things real. :-)

Remember, any new change takes time! You are creating a new habit and taking “baby steps” will help these changes last. This is why we are only focusing on ONE change per month.

Also remember that no one can eat perfectly all of the time. We follow the 80/20 Rule at our house. Don’t stress but do the best you can and make choices that you know will help you feel better!



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One Simple Change: More Whole, Real Foods!

By | Health & Wellness, Kitchen & Real Food How-to's | No Comments

Happy May Everyone!

I am hoping you will all join me as we embark on a new focus here around Real Food Eater…

We’re going to do One Simple Change per month. Healthy Living can be so overwhelming, especially if you are new to making changes in your lifestyle. Making slow and steady changes will help ensure more lasting results AND habits!

Each month we will focus on a different area where we can make a simple change (sleep, water, exercise, etc).

For the month of May, we’re going to focus on Eating More Real, Whole Foods.

This means we will all be attempting to eat more food:

– without labels

– fewer ingredients

– not from a box

– not processed

Obviously, doing this 100% of the time may not be possible for everyone. But that’s okay. Even making some basic changes can go far! Focus on grocery shopping for things that are whole foods – fruits, veggies, fish, nuts, seeds, whole grains, whole milk dairy/yogurt/cheese.

Take a look in your pantry. Stop purchasing things that have lots of ingredients, especially if you don’t know what some of the ingredients even ARE! Replace them with healthier versions or something new.

We’re going to be supporting each other on this venture, so if you’d like to join us, you can come and request to be added to our Facebook Page HERE.We will offer encouragement to each other, share ideas and tips. If you come across an article, post or recipe that you would like to share, feel free to do that here or on our Facebook page, too! It will be very interactive!!!

I’ll be posting on topics that fit into our focus each month. The goal is for each of us to take steps towards our mutual goal each month. Some may be starting further along in their goal (maybe you’ve already removed a lot of processed foods, etc), and some may be brand new. Either way, my hope is we can do this TOGETHER!

Invite your friends, your family and those that you care about to join us here on the blog or the Facebook page!

A company whom I partner with has a great video (with one of my favorites, Dr. Sears), sharing about One Simple Change and some ideas for Eating More Real, Whole Foods:

While I’m not going to get “salesy” on here, our family really loves using Juice Plus+ for a lot of the reasons they mention in the video. If you’d like to learn more, visit my Virtual Franchise here. You can contact me through that page if you have questions or need more info.


Please join us! The more the merrier and each month we will focus on a different One Simple Change we can make towards better health!



peppermint post

Top Uses and Benefits of Peppermint Essential Oil

By | Essential Oils, Health & Wellness | No Comments

The following is a guest post from Heather Koenig of Essential Oils Living! She shares her top uses and benefits of Peppermint Essential Oil.

Peppermint is one of the more commonly known essential oils. For those of us who love it, we can’t get enough of it — especially in and around the holidays. The smell of peppermint can lead us to memories of holiday baking, pulling that candy cane off the tree, or quite simply, enjoying the cheer of the holiday season.

When we smell peppermint, we know the holidays are just around the corner. Peppermint essential oils, however, can play a role in our homes all throughout the year. It’s an all-natural product that is hardly restricted to simply a holiday treat or after-dinner breath freshener.

Peppermint essential oils can be added to cleaning supplies, they can be effective bug repellents, and they can even give you that much-needed afternoon pick-me-up. So without further ado, here are a number of ideas for how you can use peppermint at home all throughout the year.


Some Household Uses

We hate the feeling of seeing those creepy crawlies in our homes (spiders, flies, and other undesirable creatures). Well, with peppermint oils, you can show them they aren’t welcome in your home. These oils are a safe naturally-derived alternative to commercial bug and spider repellents, and are often just as effective.

How does it work? Simply put 1-3 drops of the oil on a cotton ball and hide it around the house where these unwelcome guests may lurk. Then, quite simply, you wait.

Looking for a green alternative cleaning option with multiple uses around your house? Use this recipe as a powerful and great-smelling multi-purpose cleaner:

  • ½ cup distilled vinegar

  • ½ cup water

  • 12-24 drops of peppermint oil

Need an afternoon pick-me-up? Well, here’s a natural alternative you can use to keep your body and mind energized all throughout the day. Try diffusing just a few drops (2-5) of peppermint oil in your ionic diffuser and enjoy the change in atmosphere. It just might give you that energy boost you need to get through even your most stressful and exhaustive days.


Some Health Uses

Kick the ticks with peppermint. If you find a tick on your body, apply some peppermint oil to a cotton ball and then “share it” with the tick. Not only will it stop burrowing, but you’ll be able to release him from your skin.

Furthermore, consider these tips for a healthy, more stress-free lifestyle:

  • Find some relief for joint pain by using peppermint oil to soothe and restore.

  • Curb your appetite. The aromatic effects of peppermint can make you feel fuller more quickly.

  • Calm painful tension headaches with just a few drops of peppermint oil applied topically.

After a long day’s work, a tough workout, or just a long shopping session, find restoration in the power of using a few drops of peppermint oil in your bath. Pair it with epsom salts and it is sure to give you the pick-me-up you need!


Food and Beverage Uses

Just because it’s an “oil” doesn’t mean you can’t consume it. You can enhance a variety of your beverages with peppermint oil. That’s right, you can add a kick to your teas, coffees, hot cocoas, and even cocktails!

Both milk and dark chocolate can be refreshed with a few drops of peppermint oil. Surely you’ve tried a mint chocolate! Get creative in the kitchen this holiday season and see what recipes you can improve with a little touch of peppermint!

Peppermint icing…mmm. Add a couple of drops to a homemade frosting recipe. That, in itself, should be enough to heighten your senses!

Please visit Heather’s site to learn more!

You can also purchase Essential Oils via my site and have them shipped right to your home!

A teacher and natural health guru, Heather Koenig has a passion for all things natural. In addition to living a natural lifestyle herself, Heather loves sharing her expertise with others on her website Essential Oils Living (

A teacher and natural health guru, Heather Koenig has a passion
for all things natural. In addition to living a natural lifestyle herself,
Heather loves sharing her expertise with others on her website
Essential Oils Living (

Tips for aHealthy Winter!

Tips for a Healthy Winter

By | Health & Wellness | No Comments

My Facebook news feed is FULL of posts revealing sickness, flu, colds, bronchitis, etc. It seems like everyone is sick. Because of that I feel compelled to share what we do to support our immune systems at our house.

Now, this doesn’t mean we never get sick, but honestly it is rare and when we do it is much more mild and shorter-lived than in the past. I don’t have a magic bullet or one-product tip. Rather, I think it’s several things working together. This is what has worked for us:

Here’s what we do at our house:

1. Elderberry syrup.

This stuff is our “magic juice”. We take a little every day in a fun little shot glass with a squirt of cod liver oil. Yum. (it’s actually not that bad). We typically only take this during the late fall, winter and early spring. You can purchase this pre-made in healthfood stores, but it’s MUCH more economical to make your own. I keep it in a mason jar in the fridge. Elderberry Syrup Recipe.

*When sick and feeling like we are coming down with something, we take it several times throughout the day – sometimes even every couple of hours.

2. Juice Plus.

Adults do the capsules, kids do the gummies. It bridges that gap between the whole food fruits/veggies we SHOULD be eating and what we actually are. It’s dehydrated whole fruits/veggies which are pesticide/chemical-free and non-GMO. I’ve noticed more energy and faster-growing hair/nails since taking this. We all know the antioxidants and vitamins from whole fruits and veggies are SO important to our immune and overall health. (We double or triple our Juice Plus when sick – and since it’s just fruits and veggies, we can’t overdose!)  Learn more here.

One of my favorite Doctors, Dr. William Sears, talks about Keeping Kids Healthy (kids age 4 and over eat Juice Plus FREE with a sponsoring adult):


3. Cod Liver Oil or a Vit. D3 supplement

We mostly just use this during the winter when we aren’t outside getting natural Vitamin D from the sun. The great thing is that cod liver oil is a food source of Vitamin D and Vitamin A. Here’s how I get my kids to take it.

4. Avoiding sugar and processed food.

Sugar and junk food (including processed foods) makes it harder for our bodies to do what they are supposed to do. Those extra chemicals, food dyes, processed foods and sugars also suppress our immune system. We aim to eat whole, Real Food whenever possible. We also avoid GMO foods, fake oils, artificial colorings and flavorings, and choose organic whenever it’s available as an option.

Have you ever noticed how many people get sick between Halloween and Christmas? I have a hunch (that’s probably well-supported) that sugar may be a major culprit for this. So much sugar-ladened foods and candy are consumed during this time, and it can only be weakening our immune systems.

Pre-Party Post

5. Reducing Stress.

Often this gets overlooked, but stress can cause a lot of issues and imbalances in our bodies. One way we reduce stress at our house is to exercise. You know that “high” you get after a good workout? It makes you feel great! Plus, when you are taking care of yourself in this way you feel better about your appearance. It’s not about being super thin, but rather caring for yourself in a more holistic way.

Another tip to reduce stress and provide self-care for yourself would be to choose at least one enjoyable activity daily. Maybe it’s a quite walk in the woods, a cup of tea and a good book or a bubble bath. Whatever it is, don’t forget to take care of this part of yourself, too. This is one of the things I want to focus on in the upcoming year.

6. Essential Oils.

I’m just discovering this option. I know, I’m a little behind the times. But I think there are some great options in the world of essential oils for prevention, treatment and aromatherapy to stay healthy and empower your immune system to fight things off effectively.

I’d love to hear your tips for boosting immune health especially over the winter months.


How do you stay healthy over the winter months?



Disclaimer: This is not medical advice nor should you take it as such. I am simply sharing what has worked well for our family!