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It's cold and flu season so that means my inbox is flooded with emails asking what natural remedies our family uses to help support and strengthen our immune systems this time of year. I am planning to put together an extensive list and add it to the blog. That will take me a bit of time so in the meantime, I wanted to share this information with everyone. I have included references because I always encourage everyone to do their own research. A big part of owning your own health is education. Always educate yourself and never do or don't do something just because someone tells you to.

This is a tea brand that I recommend and it can easily be found in most stores. If you cannot locate it in a store near you then you can purchase it through Amazon. Traditional Medicinals makes this blend so that you can get the health benefits of both echinacea and elderberry in one tea bag. It's like peanut butter and jelly...good by themselves but even better together! Elderberry has received a lot of attention as of late but few know about the equally effective herb, Echinacea....


I've been making my own vegetable broth for years. Making my own vegetable broth is super easy and saves so much money. A good box of organic vegetable broth can cost as much as $4 per box but costs pennies to make your own. I love to teach our clients how to make their own vegetable broth and even share scraps from the workshops with participants so they can go home and make broth. An added bonus is that we are not wasting all of the food scraps from the workshops.

Throughout the week I will save all of my vegetable scraps and store them in a ziplock bag and keep in my freezer. I keep adding vegetable scraps until the bag is full. Once the bag is full, I will take the bag out of the freezer and do one of the following;

Slow Cooker:

1. Pour contents of freezer bag into a slow cooker. You do not need to defrost.

2. Fill slow cooker with water up to the fill line.

3. Cook on high for 5-6 hours.

4. Let cool to room temperature and strain liquid into individual ziplock bags and store in the freezer until ready to use. Broth can be stored in the...


Host a Private Meal Prep Workshop in your own home with your friends and turn meal prep from a chore into a party!

• Gather a minimum of 5 friends (plus you) and enjoy a Meal Prep Workshop in the comfort of your own home.

• Prep 6 healthy freezer meals that add up to over 30 servings of food in less than 2 hours.

• Menus are customized to your needs and are always gluten-free, dairy-free, allergen-friendly and plant-based.

• Our Nutrition Coaches will provide all food, all recipes, most supplies and take care of all clean up. You will be left with lots of delicious freezer meals and a clean kitchen!

Hostess Discount: 10% off for first 5 participants and $10 off for each additional participant over 5.

Cost: $169 +tax / person

Menu: Our Nutrition Coach will contact you to customize a menu to your needs.

Contact Us: HERE


Are you or someone you know curious about what all the buzz is when it comes to our Meal Prep Workshops? Would you like to find out more without a big investment in time and money? Come join us for a Sampler Workshop where you can meet our team and prep 2 meals to take home.

As always the meals will be plant-based, gluten-free, dairy-free and allergen-friendly. It will be the same fun as our full length workshop with just less meals. This will give you a chance to test drive our service with little investment. And just like our full length workshop, we will provide everything you need.

When: Thursday 9/28/17 7:00pm-9:00pm (registration closes 9/22)

Where: The Wellness Kitchen Midlothian VA (location given at registration)

Menu: 1. Chipotle Sweet Potato & Black Bean Tacos 2. Indian Spinach Curry

Cost: $54.99

Register: Click here



Are you tired of feeling sick and tired? Do you want to know the secret to good health (hint: it starts in your kitchen)?

You are invited to join us for this educational two-week, online program. During this online program you will eat, live and learn about how your body responds to a whole-food, plant-based lifestyle that is also completely gluten and dairy free.

What you will learn during this program:

• how to eat to reduce and eliminate inflammation.

• how your choices can help to prevent and eliminate chronic disease.

• why cravings are good for you. yes, they are!

• how to safely and effectively attain your healthiest weight.

• how to plan, shop, cook and enjoy delicious healthy meals that even your family will love!

• how to experience vibrant energy.

• the tools you will need to continue this lifestyle after the program is complete.

What you will receive:

• an online virtual program so anyone can participate from anywhere.

• access to...


My children belong to a local youth theater group and have spent the last few weeks with all 80+ cast members in very close quarters. As it always goes, things will get shared….good and bad. So, this last week we have welcomed pink eye into our home. It has been many years since anyone in our home has had it, but thankfully I have a natural remedy that has always worked for us and I wanted to share this here in case it can help someone else avoid having to go to the doctor and get a prescription for antibiotic ointment.

My house is never without colloidal silver. It is a must have in a natural health apothecary. It has so many different uses and is one of the reasons our family has been able to avoid antibiotics for so many years. I go over all of the ways we have used it in my Herbal Remedy Class, so for this post I’ll just explain how I use it for pink eye.

  • How I treat an eye infection (Pink Eye or Stye):
  • ~2 drops of colloidal silver in each eye 3X day until the infection clears up. It has always cleared up within 2-3...

We love everything about summer in this house including the overabundance of fresh organic tomatoes! This time of year we find ourselves with more tomatoes than we know what to do with. If you also find yourself with an overabundance because maybe you have a friend who shares their garden goodies or maybe you buy extra at the grocery store because they are inexpensive this time of year, I’ve got an easy storage tip to share. With all of the veggies we eat in this house I have had to come up with easy creative ways to make our dollar stretch and not have our produce go to waste. I am also a busy mom so I need my methods to be super easy and quick. Well, this one does the trick. I take our extra tomatoes, wash them, dry them. place in a freezer bag and store them in the freezer for up to six months. No need to even slice them! When I am ready to use them I simply take the bag out of the freezer and thaw on my counter. Since these will be a little soggy they are great for soups and sauces and not for use in salads or for slicing. I love that in the winter I can make my...


Teacher Appreciation Week is coming up May 4th-8th 2015. We love our teachers who do so much for our kids so let’s try and help them stay healthy with this awesome idea. A school in AZ had all of the kids bring in fruit. Then they set up a fruit stand for the teachers so they could pick the fruit and go home with a beautiful healthy fruit basket. I would even suggest some printed smoothie recipes to go along with that. Share this idea and let’s keep our awesome teachers healthy!


Here is a helpful tip that our family uses all the time. I always take a few minutes on Sunday to do some prep work for the week in order to help us stay on the healthy track when things get crazy on weekdays, as they always do. This is one of those things….smoothie bags! This takes me just a few minutes but saves me a ton of time during the week. I add all of our smoothie ingredients (ingredients change weekly) to ziplock bags and place in the freezer. Each bag is an individual serving. This way when someone wants a smoothie they can just pull the bag out of the freezer, pour the contents into the blender and add some liquid of choice. This is a great way to make a quick and healthy breakfast on busy weekday mornings.

This week’s smoothie ingredients were:

  • spinach
  • broccoli sprouts
  • cabbage
  • bee pollen
  • lemon
  • ginger
  • banana
  • raspberries
  • mango

As we start to round the corner into the New Year I know that getting healthy will be on a lot of people’s minds. I also know that there is so much information out there that it can feel a bit overwhelming at times. There are so many products and ideas on the market that promise many health claims. So before you invest your hard earned money in another shake, pill, detox, challenge, transformation, quick fix, reset, energy bar, energy drink or prescription medication please read the following. It might be the most important recipe I ever post on this website. Consider it the ultimate recipe for wellness.

I am a huge admirer of Rosemary Gladstar. I have been following her for a few years and I own several of her books. A few years back I read her Prescription for Life, in one of her books, and it was so powerful. It really is what I envision when I think of what wellness means to me. It is what has worked for my family for the last 10 years (remember there is NO quick fix). I hope that it will speak to you as well and help guide you into self-care, self-love and good health...


Did you know that most sore throats are due to viral infections, such as the common cold? And because of this do not require an antibiotic. When the virus invades the mucosal lining of the nose and throat, the tissue becomes swollen and inflamed. Most of the pain and discomfort we experience is actually due to our body’s immune response, not the virus.

This is a remedy that we use in our home to help with sore throats. It is most effective when used at the first sign of throat discomfort…you know that scratchy feeling you get before the full blown sore throat sets in. In Europe sage gargle is recognized as a safe and effective treatment for sore throats.

At the first sign of a sore throat our family uses this sage gargle along with my herbal throat spray and it works like a charm every time!


Well, it’s that time of year again…cold & flu season! Based upon my own research, my family never has and never will receive the flu vaccine nor will we ever take Tamiflu. I do not tell other people not to do these things, but instead I recommend that you research, research and do more research before deciding what is best for your family. We do many things in our family to strengthen our immune systems to help fight viruses that we come in contact with. One of the many things we do is take elderberry syrup. We include it in our diets during this season to help with prevention but it also works wonders to help once symptoms have set in. It really is nature’s Tamiflu but so much safer and more effective than Tamiflu. There is a lot of research out there that supports the health benefits and effectiveness of elderberries. Cinnamon, ginger and raw honey also have amazing health benefits to help fight colds & flu and strengthen immune systems. Be sure to take the time to research on your own. I make my own elderberry syrup but you can buy it already made. It is so quick and...


This is a fantastic info graphic that shows all of the wonderful benefits of yoga. Some of these benefits can be experienced after your first time on the mat. I practice several times a week and have for several years. I couldn’t imagine not practicing yoga and have even continued practicing through several injuries. This can be easily accomplished with some modifications. Yoga really is for EVERYONE! Give it a try and see for yourself.


Imagine if all hospitals did this. Even better, what would happen if all schools AND hospitals started a program like this? And think about this…if schools adopted programs like this I bet we’d need fewer hospitals!