You may know that sleep is good for you, but do you know WHY?

• Sleep affects growth and stress hormones, your immune system, appetite, breathing, blood pressure, and cardiovascular health.
• Research shows that the benefits are endless: healthy weight, lowered risk for serious health issues, reduced stress, and improved mood.
• Sleep is also VITAL to a large number of brain functions, including how nerve cells communicate and the process of dealing with toxins in your brain that build up during waking hours! 

For a full post on poor sleep habits and helpful sleep tips, visit Seeking Health's website for the full post. It's highly informative. 

You can also find natural sleep supplements that don't have the dangerous side effects that sleep drugs do. ​

Seeking Health recently shared this post and I wanted to share it with my community because its important to know if you are properly methylating.

If you struggle with mood, metabolism, MTHFR or a myriad of health conditions, then your methylation might be crying out for help.

Or perhaps you already know your methylation system needs support, but have found that you're just too sensitive for most methylation support supplements.

Why is Methylation Important?
Proper methylation is essential for life and is involved in many functions in the body such as:

• Gene expression
• Fetal development
• Production of neurotransmitters
• Maintaining proper homocysteine levels
• Detoxification and processing of heavy metals like arsenic
• Production of glutathione, the body’s master antioxidant
• Production of crucial compounds like creatine, phosphatidylcholine and carnitine.
• Maintaining proper histamine levels
• Mental and brain health
• Nervous system health
• Cardiovascular health
• Mitochondrial health
• Reproductive health
• Liver health

Read more to see what methylation is and how to methylate properly through diet and supplementation. 

This post is so valuable and informative, its worth the read. I have linked the graphic below to the full post on SeekingHealth.com so you may pin the post for reference. 

As an avid fan of Seeking Health, their mission and the quality of their products, most of what you will find in my home when it comes to supplements and caring for our bodies outside of food will be the Seeking Health brand.

In this season my focus is on lowering inflammation, detoxing heavy metals, mold exposure and possible candida, repairing gut health, and boosting immunity. As many of my readers and clients are in need of the same support (as are most people), I've listed my current favorite lineup below (not all pictured above). 

Already an affordably priced supplement line (which is a beautiful thing for allergen-free, non-gmo products that use no artificial colors or flavorings), I also have a coupon code for my readers and clients for their first order - just use NOSHNURTURE10 upon checkout for 10% off. 

Without further adieu, here are my daily go-to's. 

Also, again, I am not a doctor. I can not diagnose, treat or cure any disease. I am just passionate about natural health and supplementing our bodies with what we need. I am under the care of a naturopathic physician who helps guide me on what my body needs and I order accordingly. 

• Pure Greens
  This is HANDS DOWN the BEST greens powder I've ever tasted. PACKED with vegetables, probiotics, antioxidants, fruits and a rainforest blend, it delivers SO much goodness in a powder that tastes almost non-existent in a smoothie of fresh organic fruits and almond milk. NO sweeteners needed. I can't rave about this enough. 
  ​
• Prenatal Chewable
  I have been on their Prenatal Powder since 2016 and recently made the switch to the chewables so I can take this in the AM and use the greens powder for my smoothies. I find this works best to double up on the nutrients my body is receiving. 
  
  
• Probiota Sensitive
  I love all of their probiotic blends, it's just finding the one that you prefer. I've been on the general probiota, the Probiota Women's and the Probiota Sensitive. I'm opting for this one at the moment due to my detox. I have Grey on the Probiota Infant as well. 
  
  
• Liposomal Vitamic C
  Liposomal supplements are in a liquid form and are most easily absorbed into the body without loss of nutrients. I take this every morning to keep my immunity boosted. 
  
  
• Liposomal Curcumin
  Again, the liposomal form of curcumin (turmeric) is readily absorbed, therefor I know I'm getting the most out of this anti-inflammatory powerhouse. 

• Liposomal Glutathione
  Our bodies utilize glutathione for our detox pathways to work optimally. If you have a MTHFR defect or other genetic factors that deplete your bodies glutathione, this supplement helps rid our bodies of the toxicity we are exposed to daily. A great addition for if you're traveling, exposed to chemicals, renovating a home, exposed to mold or recovering from or fighting illness. 
  
  
• Liver Nutrients
  This one is tailored to my specific needs as I am also on a couple of binders. This helps my liver to detox and protects it as it works hard to clean up my body. 

Again, you can see their entire  line here. Just use NOSHNURTURE10 upon checkout for anything you may try. If you want to chat supplements, you can contact me here and I'd be happy to answer any questions you may have or get them answered by Seeking Health. I have a heart and a passion for helping others live their healthiest life. 

Tired moms, working professionals, college students... a quality, non-toxic eye serum is essential to your morning and/or nightly beauty routine.

This one is liquid gold and I use it nightly on my puffiness, circles and tired eyes. 

You can sub the argan oil/almond oil for fractionated coconut oil as well. I switch it up depending on what I have on hand. 

If you're curious on how to get the oils to create your serum, you can find all of my oil information here. 

I ONLY use Young Living and NEVER buy store brands. The oils found at supermarkets and chain stores are not as controlled and can use fillers that can cause issues. 

This shop has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone. #NatureMadeHeartHealth 

Hover over the image to be taken to the products purchase page!

If you, like many of my clients, have a hard time getting enough dietary EPA/DHA, I suggest taking a supplement to ensure optimal nutrition. While some of my supplements are prescription based from my physician, others like your daily vitamin needs can come straight from Walmart. A place that's both convenient and affordable. 

If you've perused the vitamin aisle at Walmart, you'd have noticed Nature Made brand and their wide selection. A brand favorite of mine, Nature Made recently made a change changing their Fish Oil to their new EPA/DHA omega-3 fatty acids.  

This change is great in many ways, here's what it means for you:

• It's the EPA and DHA Omega-3s from Fish Oil that makes the difference and with the new packaging you can clearly see the amount of each right on the front label. 
• These active ingredients provide heart healthy benefits.†
• By changing the label, Walmart aims to make your shopping experience easier. 

Why the change? 
While Fish Oil is a wonderful source of natural occurring omega-3s, the two essential fatty acids that make the greatest impact from fish oil are EPA and DHA. With this in mind, Nature Made made it simpler in creating a supplement that highlights the healthy fats that should be included in most people's diet. 

If you want to learn more, text OMEGA3 to 555888 and watch a quick video from Nature Made to learn more about your heart health and Omega-3s at Walmart.

Ensuring heart health is vitally important when it comes to caring from my family and my clients, so I always strongly suggest incorporating these into your daily regiment. And with Nature Made being the #1 recommended brand of supplements by pharmacists*, they are my go to when shopping locally. 

Free of gluten, yeast, starch, artificial flavors and colors, ​Nature Made® supply of fish oil only comes from wild caught ocean fish, not farm raised fish. And you know I'm a girl who doesn't like my family exposed to excess toxins or heavy metals, so I was happy to hear that this product is purified to remove mercury‡

Nature Made offers a variety of specially coated "Burpless" Omega-3 supplements. I'm all for anything that doesn't have a fishy odor or aftertaste, and if you've taken Fish Oil in the past, you know what I'm talking about. 

I would love to hear your thoughts if you've tried any of Nature Made® supplements. If you have what is your favorite?

Again, to learn more, text OMEGA3 to 555888 and watch a quick video from Nature Made® to learn more about your heart health and Omega-3s at Walmart.

* Based on a survey of pharmacists who recommend branded vitamins and supplements.
‡State-of-the-art purification processes to remove PCBs, dioxins and furans, and mercury to ensure purity levels below 0.09 ppm, 2 ppt WHO TEQs, and 0.1 ppm respectively.
† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

As you all know, I am a fan of Dr. Ben Lynch and often promote his work in the MTHFR and gene fields. And I am an affiliate for his amazing Seeking Health line and use many of his supplements and products for Doug, Grey and I. 

When I was invited to his Facebook Live set for TOMORROW at 2:30 PM PST on Fatty Liver and how you can clean your genes to improve this disease that affects many I KNEW I had to share it with all of you.

By the year 2025, 5 million people will need liver transplants. In fact, 1 in 4 people have some stage of fatty liver disease. And pregnant women with fatty liver disease can pass down an increased risk of developing fatty liver disease to their children. This is an important topic that needs to be discussed.  That's why on tomorrow's FB Live, Dr. Lynch will be sharing the ins and outs of fatty liver disease. 

​- How to know if you have fatty liver?
- How common is fatty liver?
- Which genes are dirty and why?
- Tips to clean your genes.

Click Here to RSVP to Join Dr. Ben Lynch TOMORROW, July 19th at 2:30 PST. 

Sharing 5 of my favorite diffuser recipes for summer. Tropical, fresh and bright scents are how I like to start my morning when the temps rise outside. 

I'm about to get real transparent on myself here. I'm going to start by saying ANXIETY SUCKS A BIG TOE. 

Like, seriously. I have struggled with anxiety since a teen. I'm not talking a little worry. I'm talking life altering, couldn't see a movie in a theatre, drive on a freeway for years, stopped eating for a while type of anxiety. 

A big toe. Sucks. Sucks. Sucks. As a recording artist I was terrified when overseas tours came up. It meant long flights. Being in random countries alone. I was scared of what my future husband would have to "deal with". I was afraid of how I'd carry a child. Birth that child. And then raise that child. It consumed so much of me. It was ugly. 

Hold tight with me, as there is a light to this story. Because that up there was pretty grim. As I've grown and altered my lifestyle I am happy to report that through God's healing and grace and the tools he's led me to, I am mostly anxiety free. It's amazing how He can bring us through some of the ugliest things in our life when we throw our hands up in surrender, drop to our knees and say "Ok, God, I LITERALLY cannot breathe without you. Take this. Take me and save me." I put my trust in the Lord, used the natural tools HE led me too and I was able to have an anxiety free pregnancy (crazy to me too! He's incredible haha), I birthed my son all natural - that crazy story is here, I drove my family and I almost all the way to Disneyland (when I could barely drive to Scottsdale a year ago) and many more stories that just prove His good good goodness. 

I tried meds as a teen (made me sicker/worse) and I have had to use Xanax in the past to fly, but these past few years since praying faithfully, altering my diet and finding prayer/meditation, attending CBT therapy sessions and finding Young Living oils, I can say I am functioning so much more "normal" and joyful day in and day out.

This took me YEARS to be able to talk about. For many reasons, but I feel like if I never talk about it, what was it all for right? What good can come of it? 

So, as stated above, the biggest components for me are staying connected through prayer, making sure I'm putting HEALTHY, whole food fuel in my body, staying hydrated and my oils. I started using oils for cleaning my home and immunity. It wasn't until I started diffusing some of the combos below where I'd realize DAYS would go by where I'd feel super patient, chill with my toddler and just calm to lay down at night. If it wasn't that out of the norm for me to feel that way on a consistent basis (hello anxiety and hormone issues) I wouldn't have believed that they could work this well, but it has changed my life in yet another amazing way, so I'm here to share my favorite oils and blends. 

Oil Singles:
Lavender
Cedarwood

Oil Blends:
Peace and Calming II 
Peace and Calming
Stress Away

Liquid Calm Roller: 
Stress Away ​

Want more information? Or want to chat about how to use these oils or get started yourself? Message me, connect with me on Instagram, or click on my OILS page. 

 Here's a question I get asked MANY times.

What can I eat when I feel under the weather now that I am... (gluten free, paleo, vegan, dairy free, etc.)

The "what can I eat now that..." questions are my most popular as a nutritionist and food blogger so I finally decided to sit down and start a product round up series. Since I believe I've tried nearly every gluten-free, dairy-free, vegan food made today (ok not all, but it feels like most) I thought it was time I put some little guides together to help you and give you a bookmark for when you're searching. 

Below I've put together a gallery of products that are my personal go to's when I'm feeling crummy. They are a mix of healthy, easy to prepare and are ALL gluten and dairy free. Not all below are Paleo, but most are. I remember the first time I got a cold after changing my lifestyle and thinking, "Great! Now I can't have ginger ale or crackers or hearty soups that are easy to prepare." Over time I found my way back to comfort items that I could microwave if need be if I was home alone and needed to tend to me or the baby without much energy. 

And this should go without saying, but making your diet primarily fresh fruits, vegetables, bone broths and lean meats should be your first line of defense in both fighting off and fighting during a sickness. The items below are just healthier substitutes for those "comfort foods" of your childhood, or foods that help curb nausea. 

You may click on any product below to quickly purchase on Amazon. 

​Do you have any favorites that you'd add to this list? I'd love to hear them!

This post is part of a sponsorship with the American Dental Association. The routine and tips below are my own.

As a nutritionist, and new mama, one of the biggest routines I try to implement with my clients and in my home is an overall wellness plan that is easy to stick with day in and day out with a busy schedule. 

​And that begins in the kitchen. 

How we structure our diet, how we plan our meals, and our choices for snacking both at home and on the go, it all plays a role in our oral health. 

I’m going to share with you my daily routine when it comes to helping my teeth stay in tip top shape. 

Upon waking I make sure to drink a room temperature 4 oz. glass of filtered water with a small squeeze of lemon to get my digestion going, as digestion also begins in the mouth. For breakfast I focus on protein to help fuel me with energy for work and mom life. This is usually a couple of eggs, fresh fruit for fiber (juice isn’t the best choice for your teeth or your sugar levels) and a gluten-free whole grain with a healthy fat, such as coconut butter or avocado oil. Well rounded and healthy are your goals for breakfast. 
​
After breakfast I head to the powder room to complete my morning beauty routine which includes washing my face, moisturizing, flossing and brushing my teeth. I always look for the ADA seal when choosing my toothbrush and a natural fluoridated toothpaste. 

As the day goes on, and energy levels dip, remember to limit your sugar intake. This applies to both snacks and beverages. It can be tempting to grab a soda or coffee, or a sugary snack to boost productivity but that can just lead to unwanted sugar crashes, weight gain over time and dental problems. 

When I feel my energy waning, opting for a sparkling, ice cold water with natural fruit helps to wake me up, as does a brisk walk, a mug of green tea or, if time permits, a short cat nap. 

For my lunch and snacks I turn to fresh veggies, grain bowls or nut and seed based options for protein and additional fiber to keep me satiated until dinner. And when dinner rolls around, it's a balance throughout my week. A mix of protein, vegetables, grains and the occasional splurge such as vegan pizza or homemade tacos find their way to our plates. I also believe in treats in moderation when it comes to not banning dessert from our culinary vocabulary.

Because I believe in this balance, it's important for me to have a nightly routine as well. This includes washing my makeup off from the day, taking a little time to read and wind down and making sure I clean between my teeth and brush well before turning out the lights. The ADA recommends cleaning between your teeth daily and brushing with fluoride toothpaste twice daily. This is easy to accomplish when it becomes part of your routine. 

In addition, I also schedule out our families dental cleanings at the beginning of the year, so that we don't forget or let too much time pass in between visits. It's also helpful to check in with your dentist regularly if you have questions or need help creating a routine of finding the right dental products for you and your lifestyle, because every mouth is different and everyone has different needs. 

Like with anything that's important to your health, implementing new routines can seem daunting. Taking it one day at a time and staying focused on the big picture (good dental health and overall body wellness), can help keep you motivated. 

This is a sponsored post written by me on behalf of the American Dental Association.