If you were to come over to my home and complain of an ailment, or your child got an injury while visiting, you may be surprised to see me open up my "medicine cabinet" and proceed to pull out various natural remedies to treat what ails you.

I'm no expert, but I have a love for alternative, natural treatments and have been studying them casually for the past 7 years or so.

A friend was asking me what I would use for such-and-such a while back, and as I rattled off some suggestions and talked about the things that we keep in our home, she suggested that it might be helpful to other moms to know the types of things that I keep and use on a regular basis.

What's in My Natural Medicine Cabinet?

Vitamins and Other Supplements

• Cod liver oil: Usually a supplement for us, but I "prescribe" extra during illness because Vitamin D is so good for the immune system.
• Vitamin C (with zinc and echinacea)
• Vitamin B : This has proven to be very important for my husband, and I take it occasionally when I'm really dragging and want to ensure that my B vitamins aren't too low.
• Calcium/Magnesium tablets: These are great for headaches, for relaxation when having a hard time sleeping, and especially for muscle cramping. I've been taking mineral supplements and cal/mag specifically this pregnancy and it's the first time I've never had a single leg cramp.
• Probiotics (such as acidophilus, though there are many strains to choose from): To boost immunity, good for tummy troubles.

Herbs

• Oil of Oregano: My husband's favorite. He can handle way more drops of this strong-tasting, concentrated herbal oil than I can. It really shores up the immune system and helps to fight off viruses quickly. We take it at the first sign of sickness.
• Mullein: This herb is very soothing for the throat and for coughs. I use it in boiling water to create a mullein steam. We put a towel over our heads and breathe in the steam for several minutes at a time to help with really stubborn coughs.
• Garlic: I've written an entire post about using garlic. It's worth a read.
• Ginger: Same as garlic. See the post!
• Chamomile: I make this soothing tea for my children, if they have an upset tummy or are having a hard time calming down or going to sleep.
• Peppermint: This is also very soothing on an upset digestive system. Teas are wonderful to sip on.
• Astragalus: We only have this in capsule form, but my husband and I take it sometimes to boost our immune system when we're fighting something.

There are many other herbs that I use, this is just a handful of them. See this post I wrote on herbs that I have and what I do with them for a more detailed discussion.

Essential Oils

I have plenty of oils that I keep to use in cleaning supplies, homemade beauty and skin care, and anywhere that I want something that smells beautiful. I also have a handful that are most commonly used for medicinal purposes:

• Peppermint: I put a couple drops in water to help with indigestion. It can also be used straight on skin (with caution- it is a strong oil) as a muscle rub. A friend rubs it on her neck to help relieve her tension headaches and she swears by it.
• Eucalyptus: I make a very simple chest rub with this, for coughs and congestion. You could also use it to make more of an ointment-style herbal vapor rub.
• Tea Tree: For infections.
• Rosemary: My midwife turned me on to this for rubbing on my temples (a few drops in a carrier oil, like olive or almond oil) for headaches. It's pregnancy and nursing safe.
• Lavender: Anti-bacterial and soothing as well. I often add a few drops to baths.

First Aid Kit

I have a natural first aid kid called a NaturoKit, which I LOVE and use all the time.

It contains 9 basic remedies, put together by two moms who are also naturopathic doctors. There are 5 homeopathic remedies (for different types of pain, bites, allergic reactions, etc.), 1 floral (Crisis Calm), activated charcoal (more on this below), a herbal healing salve, and Calendula Success tincture (for cleaning/treating wounds and preventing infection). It's perfect for those who want to learn to use more natural remedies, but aren't quite sure where to start.

I keep my kit in my medicine cabinet in my kitchen and pull it out at least once every week or two. I often refer to the helpful list of ailments and which remedy to use for what. When we go out, especially on something like a camping or hiking trip or when travelling, I try to remember to bring it with me.

Homeopathics

• Flu nosodes: These are homeopathic drops created specifically to help prevent strains of the flu that are common. I first got them the year that swine flu was a big scare, and have since used them to help keep us from getting the flu each year.
• Hyland's Kids Kit: With 7 different homeopathic remedies and a helpful book that tells you when to use what, these are great for those with babies and toddlers (I find they aren't effective on my 7 year old anymore, who seems to need adult strength doses). I use these to treat fevers, runny noses and congestion, emotional agitation, coughs, sleeplessness and more.
• Bach's Rescue Remedy: I like the spray and my husband prefers the lozenges. These are great for calming in stressful, tense, nervous or emotional situations.
• Hyland's Teething Tablets: They don't take away all the pain like Tylenol would, but in my experience with 3 babies, they take the edge off, for sure. I find the teething gel useless, and I didn't like another brand that I tried called Humphrey's. I've been using these particular tablets for 7 years and swear by them.

Other:

• Activated Charcoal: For upset tummies, bad gas pains, etc.. For the kids, I break open a capsule and mix it up in a spoon of applesauce or honey. For my husband or I, we take two capsules with water. I also use this to make poultices for drawing out toxins, like in a skin infection or a bug bite.
• Bentonite Clay: We use it in detoxifying baths, and also use in poultice for infections and bites (it really helped a bad spider bite my husband got this winter). I give spoonfuls of a liquid suspension of clay (which I mix myself) for upset tummies, when those in need don't want to take charcoal. The liquid form is also excellent for diarrhea and for stomach bugs while travelling (or to prevent getting the bugs in the first place).
• Melatonin Tablets: Not something that I suggest using on a regular basis, but I will take it occasionally if my sleep cycle has gotten out of whack due to travel, or if I'm struggling with insomnia even though I'm sick and tired and need the sleep. I will also sometimes give a half of a 3 mg tablet to my older children if they are sick and really in need of the extra sleep, but they're fighting it. They usually fall asleep within 20-30 minutes of taking it and get the rest they need. We buy the sub-lingual ones, which dissolve under the tongue.
• Colloidal Silver: This tasteless clear liquid is very anti-bacterial and anti-viral, and super easy to give to children when they are fighting something to boost their immune system's response.
• Herbal salve: I have the one in my NaturoKit, and another new one from Apple Valley Natural Soap that I am loving. I put this on any sort of wound, on chapped lips, on infected skin ,etc. to soothe and help it heal faster.
• Emergen-C: These powdered vitamin and mineral drink packages are great for dehydration, either in sickness or in high heat (like when we travelled to Arizona, we drank these to keep our electrolytes up in an unfamiliar hot and dry climate).
• Epsom salts: For relaxing baths while sick, especially if one of us has a fever. I also add extra to baths for detoxification purposes. When I had an awful 24-hour migraine earlier this pregnancy, my midwife recommended an epsom salt bath, as the extra magnesium would help to relieve the headache (and magnesium is helpful for headaches in general).

Where to Buy These Things

Helpful References to Have Around

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Here's the scenario: Your young son or daughter has been invited to a friend's birthday party. You know this family to some degree and are aware that their eating standards aren't the same as your family's.

The party will likely include white-sugar and food-dye cake, chips, pop and candy in the goodie bag, all foods which are standard no-no's in your own home.

What do you do in this situation?

1. Remember that birthday parties like this happen only occasionally, you eat well at home 90% of the time, and allow your child to eat freely at the party.
2. Try to fill your child up on good, whole foods at home, prior to taking them. Remind them on the drive that the foods that will be served aren't ones that will keep their body healthy, and that while it is ok to accept a piece of cake when offered, they should try to avoid other junk foods if possible, and look for better options (fruit or veggies, crackers and cheese, etc.). (And if you're with them at the party, this becomes easier to enforce).
3. Stay at the party with your child and bring along your own snacks. Inform the hosts prior to your coming that your child won't be partaking of the food offerings, and that you will be bringing them food from home instead. Tell your child that the foods at the party are yucky, and feel free to get into a discussion with the other parents at the party about why your child won't be eating along with everyone else.

Last week I was reading a book I picked up on sale while on summer vacation, but haven't gotten around to reading yet. It's called The Great Physician's Rx for Children's Health by Jordan Rubin. I have previously read and enjoyed The Maker's Diet (it was quite influential for me in my real food journey, actually). I knew that he would have solid information and suggestions, geared towards children's health in particular.

I was surprised to be so immediately turned off within the first chapters of the book, however, by the "holier than thou" attitude that I perceived in Dr. Rubin's and his wife's approach to shielding their young son from the dangers of processed foods. When their 3 year old son was invited to a birthday party, they came prepared with all of their own snacks from home.

He even proudly states at one point that their son has never eaten anything in his entire life that they do not consider to be "real food" (nothing processed or refined, no pasteurized or homogenized dairy products, no commercially raised grain-fed meat, no white sugar or table salt).

I'm not quite sure what world they live in, where they are able to have such complete and utter control over every single thing that ever enters his mouth- has he never been to a relative's home with different eating habits or to another family's home for dinner? Have they never been on the road or on vacation and needed to simply eat the best they could with the restaurants and choices that were available?

But I digress... back to the birthday party.

I know this is a hard area to deal with. I don't like allowing my children to eat processed, refined, toxic foods in the slightest. It makes me cringe, and as their mom, it's my job and responsibility to steward their health and train them in their eating habits.

Yet, as I've said many times before, people matter more than food.

Personally, I would opt for something along the lines of option #2 in the birthday party scenario, sending them with a full tummy and some words of wisdom, yet allowing them to graciously accept something celebratory like a piece of cake to enjoy with their friends. When I accompany them to parties, I encourage them towards the better options that are available, and allow them very limited amounts of the not-so-great options. But that's just me.

(And I'll even confess that although I'm usually the mom that makes the "weird" homemade spelt carrot cake with cream cheese icing colored pink with raspberry juice, this year I came down with an awful flu and was completely debilitated the day before my daughter's 7th birthday. We bought a store cake, for the first time ever. Sometimes, life happens, and my husband and I both felt that it was a priority for our daughter's party to continue as planned, whether mama was up for baking healthy cakes or not.)

I'm curious (and yes, I know this might spark a heated debate, so let's just use our big-girl words and keep it polite)...

What would you (or do you) do in this kind of scenario? How do you balance celebrations with others, while still guarding your child's health and nutrition?

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Written by Stacy Karen, Contributing Writer

Essential oils make home remedies quick and easy to prepare. With a select few on hand you will be able to create all manner of healing products and all-natural cleaning supplies.

When it comes to using essential oils with infants and babies, it can be daunting (and should be approached with caution). I have often wondered how much to use, or if certain oils were safe for young ones. After all, essential oils are extremely concentrated and powerful substances.

The following are some simple guidelines and recipes that I hope will be helpful to you.

Which Essential Oils are Safe for Babies?

In The Complete Book of Essential Oils and Aromatherapy, Valerie Ann Worwood recommends the following essential oils:

For infants, zero to two months of age:

Chamomile, Roman and German
Lavender
Yarrow
Dill

For babies, two to six months of age:

The above, plus Mandarin and Neroli.

For babies, six to twelve months of age:

The above plus Calendula, Grapefruit, and Tea Tree.

(A few others are also recommended for these ages, but none that I have used myself.)

What to look for in an Essential Oil

It is important to get the best quality oil possible. Make sure it is 100% pure essential oil and not a massage or perfume oil.

Many bottles of essential oil display the words: therapeutic grade. However, since there are no official standards for essential oils, buying one that states it is therapeutic grade does not a guarantee that the oil is actually good quality.

Knowing the source is the best way to ensure that the oil you buy is high quality.

Do a little research whenever possible.  It is usually safer to buy organic essential oils since there are some official standards for using that term (although it's still not a guarantee).

One company I have been very impressed with is Young Living. They readily share information about their sources and methods.

Cautions

It is very important to use caution when beginning to use essential oils with a baby. Essential oils are very strong, so be sure to use a light hand; only one or two drops need to be mixed with water for diffusing or oil for massage.

A few points to remember:

• Do not place undiluted essential oil close to baby's face.
• Never used undiluted essential oil directly on baby’s skin (it can burn and cause irritation).
• Never use undiluted essential oil in a diffuser (the scent will be too strong).
• Never ingest an essential oil.

When in doubt, don't. It's better to be safe than sorry. Test remedies containing essential oils on a small area of skin to see if any reaction may occur.

{Image credit}

How to Use Essential Oils with Babies

Two of the easiest and most effective ways to use essential oils with babies are:

1. Diffuse essential oil in a diffuser or oil burner so it disperses through the air and is inhaled.
2. Mix essential oil with a carrier oil to create a massage/body oil for baby which will penetrate the skin.

The general guidelines are as follows:

To Diffuse Essential Oils for Baby

Add one drop of essential oil to two teaspoons of water and add to diffuser.

To Make a Massage Oil for Baby

Add one or two drops of essential oil to two tablespoons of sweet almond oil and blend. Use this mixture to give baby a relaxing massage.

Once baby is over two months old, essential oils may be increased to three to five drops per two tablespoons of oil.

A few other helpful remedies:

Bedtime Massage Oil - Using the method above, blend one drop of lavender or chamomile essential oil with two tablespoons of carrier oil.

Diaper Rash - Add one drop German Chamomile essential oil and one drop Lavender essential oil to a pint of warm water. Store in a clean jar. Dip a cotton ball into the mixture and use to wipe baby's bottom.

Homemade Calendula Salve with lavender oil is also excellent for treating diaper rash.

Herbal Baby Powder is also useful in keeping babies bottom dry while bringing the healing power of herbs to the affected area.

Colic - Diffuse one drop lavender and two drops peppermint in an oil burner filled with water.

Severe Colic - Add one drop of dill essential oil to one tablespoon of sweet almond oil. Stir to blend. Use this massage oil to rub baby's tummy gently. Also rub oil on baby's back with circular motions. (This recipe was found in The Complete Book of Essential Oils and Aromatherapy).

To Soothe and Calm - Add a drop of lavender or chamomile essential oil to a cotton ball and place inside your shirt. Hold baby and rock next to you. They will smell the scent as they are comforted by your warm body.

Safe Surface Cleaner - Add eight drops of mandarin essential oil and one cup of water to a spray bottle. Use this mixture to wipe down surfaces in baby's room.

Further reading:

Using Essential Oils with Babies and Children

Essential Oil Care for Babies and Children

Natural, Homemade Baby Care

Have you used essential oils with any of your babies? If so, what are your favorite remedies?

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From my 4th month of pregnancy onwards, most early mornings would find me sneaking downstairs in the dark, donning sweatpants, a t-shirt and hoodie. After drinking half a glass of water, then filling my large glass back up to the top, I entered my private exercise studio, otherwise known as my husband's freezing cold, converted-garage music school studio.

Pointing the space heater directly at me (until I warmed up enough each morning to push it away), I would stick a pregnancy exercise video in to the computer and spend 20-40 minutes pumping iron. working up a huge sweat. doing mild cardio and toning.

My Personal Experience with Exercise in Pregnancy

It works. It really does.

When I was pregnant with my first child, I was very good about spending 30-60 minutes almost every single morning doing pregnancy yoga, or else going for a long walk in the park or along the river. I had nothing to compare that pregnancy with, but I diligently kept up with my workouts because that's what the books told me to do and the yoga made my aching muscles more bearable.

With my second and third pregnancies, I wasn't very disciplined. I tried to stay active by taking my kids on walks to the park, gardening and other physical activities, but nothing consistent. I struggled with a great deal of sciatica and some minor blood sugar issues (with my second only), even though my pregnancies were still wonderfully healthy overall.

I'm not always good about including regular exercise in my life, but during the month before I found out I was pregnant with baby #4, I had set some exercise goals and was pushing myself to truly get in shape. I bought Jillian Michael's 30-Day Shred. I didn't do it every single day, but at least 4 days a week. It was brutal, but I felt that my endurance and strength were increasing and I began to love doing it.

Once the first trimester morning sickness and fatigue hit this time around, I realized that although I had little energy to exercise, I really missed it and how good it had made me feel.

I found that I lacked the energy to do much those first couple of months, but once the nausea began to decrease and I wasn't dragging myself through each day, I knew that it was time to return to my morning exercise ritual.

Image by sean dreilinger

How I Worked Out This Pregnancy

I had already ruled out going to a gym, because I find it too impractical trying to get out of the house as a mom of littles, and after doing a trial week at the gym my husband attends, realized that I didn't like feeling self-conscious with others looking at me. The privacy of my own home felt best.

I compared a lot of pregnancy videos, looking at video length, type of exercise, intensity, and video reviews. After coming off of the 30-Day Shred (which is very intense and pushes you hard), I knew that I didn't want something too slow or gentle. I wanted to find an exercise video that still challenged me, pregnant or not.

After much searching, I settled on Lindsay Brin's Complete Pregnancy Fitness 4-DVD Workout Set. It includes cardio and toning routines for first, second and third trimester, as well as a post-natal bootcamp DVD to help you get back to your pre-baby body. Each video is about 40 minutes long, give or take. Some days I did a whole video, other days only half (due to lack of time, not because it was too strenuous).

Overall, I'd give these videos a 7.5 or 8 out of 10. I still felt that I could have worked out at a higher intensity, and would have liked more intense cardio portions. Most days, I would follow whichever version of an exercise was the most intense or difficult, rather than doing any of the modifications, and sometimes I threw in a few extra reps of something if the transition between exercises felt too slow to me. By doing this, I was able to mostly achieve the intensity that I wanted, and still had the flexibility to choose something more moderate on days when I was really tired or feeling sore.

I definitely appreciated that the videos went along with each trimester. This made it easy to figure out how hard to push myself at each stage of my pregnancy, plus the variety was nice.

There are plenty of other videos out there, and next time around (God willing), I'll probably add another video or two to my repertoire just for variety. I still have my original Gaiam Pregnancy Yoga DVD, although I have to confess that I have only touched it twice this entire time. I prefer the cardio and toning much better. I liked that all I really needed was the video and a set of weights (or you can also use two sets- heavy and light).

Image by chobecajero

What Are the Benefits of Exercise in Pregnancy?

• Improved circulation
• Healthier placenta
• Helps to moderate weight gain
• Easier recovery post-partum
• Increased energy
• Less back pain

For me, the most noticeable benefits were having more energy, and definitely decreased back pain and post-poned sciatica (it didn't come until around 35 weeks this time, compared to 24-30 weeks in previous pregnancies).

I also found that I was able to sleep more soundly than I have previously, and didn't even start sleeping with an extra pillow (for leg/back support) until this past week, at 37 weeks. I've been completely comfortable with no extra support at all!

Exercising Safely

I'll be the first to admit that this is not an area of knowledge or expertise for me. These are just a few things that I've learned by reading some books on pregnancy exercise and through the DVD set I've been using.

• Drink extra water before, during and after your workout
• Particularly if you plan to do a long workout, eat something with both carbohydrates and protein before beginning. If I was only doing a shorter workout, I found that I could go without eating first, but would definitely need a hearty snack immediately after.
• Listen to your body. If you just don't feel well that day (even if it's something that you can usually handle without a problem), just take it easy.
• If something hurts, stop. I can usually tailor sit during pregnancy quite comfortably, but last week the baby dropped very low and it began to hurt, so I've taken it out of my routine.
• Always warm up, and finish with plenty of stretching. I began to find the stretching so beneficial that on days when I simply don't have time for a proper workout, I still ensure that I fit in 5-10 minutes of stretching.
• Use videos/exercises intended for pregnancy. There are a lot of things to take into consideration with a body that is changing due to pregnancy. It's best to follow the instruction of someone who is more knowledgable than you are about how to adapt exercises to make them safe.
• Expect that you will workout at a level slightly below what you are usually capable of. I was frustrated at not always breaking a sweat each time I worked out with my new videos, but the one time I did push myself to workout like I had before pregnancy (I definitely pushed myself too hard), I felt it and realized that I had to take it down a notch.

Here are some more tips for exercising during pregnancy, and how to do it safely.

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Now That I'm at the End

Exercising throughout this pregnancy was one of the best decisions that I made. I've been a bit busier since December and struggling to get in as many workouts as I did during the fall, and the difference is noticeable to me. I actually begin to crave it when I miss more than a day or two.

I'm 38 weeks pregnant now and plan to continue right up until the day I deliver. As soon as I get the go-ahead from my midwife, I will be back to moderate exercising for a faster recovery and to help prevent post-partum depression.

For me, exercise has made such a difference. It isn't miraculous and doesn't solve every pregnancy struggle. Have I finally hit a wall of exhaustion? Yes. Did I ask my husband the other morning whether I was this miserably uncomfortable and emotional at the end of my other pregnancies? You bet I did. (And his answer? "Yes, sweetheart, every time." It's good to be reassured that this is par for the course!).

Still, I'm a pregnancy exercise convert. You can bet you'll find me back in the garage with my videos next time around.

How about you? Have you exercised during your pregnancies and what results or benefits did you notice?

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Today I'm over at Simple Organic, sharing my two-week oil pulling journal, and more thoughts on the why's and how's and "does it work" of this truly unique (and only slightly crazy and gross) health practice.

A friend of mine is doing a lot of research on how to strengthen teeth, and both reverse and prevent cavities, naturally. Since I’m so busy these days, I’m happy to let her do the research and then I can follow her lead.

One of the things that she is trying is oil pulling, and when she mentioned it I was reminded that I had read good things about this bizarre health therapy before. It prompted me to start reading about it again, and to even give it a try for a couple of weeks to see what the hype is all about.

What is oil pulling?

Oil pulling is an ancient Ayurvedic practice, dating back thousands of year. It consists of using some form of a vegetable oil (coconut, olive, sunflower, sesame, etc.) and swishing it around in your mouth for a period of 15-20 minutes.

Read the entire post here.

Have you tried oil pulling? Your thoughts and results? Have you even heard of oil pulling or is this a totally foreign concept to you?

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Find the first 6 steps in yesterday's post...

Written by Rachel, Contributing Writer

7. Have a Quiet Time with Gratitude and Prayer

We are wives, we are mothers, we are always serving others and sometimes we forget to serve or spend time with the Lord. Having a quiet time helps us to understand the grace He has given us so we can extend that grace to others including our little ones.

We're also able to pour our concerns on Him and we begin to have a healthier positive mindset by getting into the Word. We are able to give Him gratitude and pray as well. This is something I need to work on more and as I adjust my schedule I am going to make certain I do this.

Action step: choose an devotional book or a book of the Bible to read during your quiet time and make it a priority to spend time with the Lord everyday. As soon as you wake up in the morning, give God thanks for 10 things in your life. Here are 3 tips to make it little easier in the morning

8. Set Goals

God gave all of us dreams and I'm not talking about having a million dollars or unattainable dreams that are most likely only fantasies. He put the dreams in your heart and wants you to accomplish them, He wants the best for you! Zig Zigler states it best when he says "Every choice you make has an end result."

When you set goals you figure out your priorities. Some goals include: spiritual, family, physical health, financial, and even how to be a better mother/wife and your purpose. Write your goals out, make a plan, and take action steps or choices towards those goals. For example, if you have always wanted to write a blog, well you need to write that down and make steps towards that goal.

Action step: check out Money Saving Mom's post about deciding your goals and this free printable goal worksheet here

9. Spend Time With Your Family (including date nights and time by yourself)

Family time is so vital. It gives you an opportunity to celebrate, to talk about faith and pray together, time to make memories, and impact your little ones lives. Your children need to know they are heard and loved.

It is not the school or church's job to teach your children. It is our job and what better way to teach life experiences than by doing life with your family, teaching them what is means to be a man or women of God by being an example or showing them how to make healthy choices by choosing to make healthy meals.

photo credit

This goes along with number 4 yesterday, you have to schedule family time or you might get wrapped up in everything else that you neglect family time. We are about to open a new business and we're both concerned about juggling family time with owning a growing business so we sat down the other night and made out schedule which included blocks of family time. "If you fail to plan, you plan to fail" and I don't want to fail at having family time.

You also need to have time to yourself as a mother as well as dates with your husband to keep your fire burning and to reconnect.

Action step: start with adding 2 hours of family time  every week and try to eat 4 meals (at the dinner table) together. If you already do those, set up some family devotion times or challenge your family in some way. Take a date with your hubby this month, here are some frugal ideas for dates at home

10. Do Your Research

If you are reading this post, it's likely that you do your research and find out ways to better your health and family. Do not just listen to what someone including your mom, your medical doctor, your school or anyone else tells you to do or think. Research what ever it is that you are trying to figure out before just taking someones word for it. Some people may mean the best but may be misinformed.

How and why to research:  I'm sure you have questions, they could be about faith, family, health, etc. Make a plan to figure out answers, ask friends and family, research online and on blogs (most bloggers aren't professionals but write what they do and what works for them, so try to find bloggers whose opinions you feel you can trust).

Once you get opinions from others or professionals, dig deeper or even get second opinions if you have to. Pray about it and make your own conclusions! When you research you become a more informed consumer as well being able to stand firm in your decisions.

Action step: What questions do you have? what are you concerned about? Choose one of them and research about it, find the answers and share about it with us!

11. Get Enough Sleep

It's a no-brainer that getting enough sleep is important to your health and well being. You know this but it doesn't mean you actually get enough sleep or even understand why.

Getting enough sleep helps you to be a happy and healthy mom or wife or both and helps you to function properly and have a good attitude. Here are 8 tips for getting quality sleep which describes the benefits and what you can do to get enough sleep.

Action step: the Mayo Clinic suggests 7-9 hours of sleep, compare how much sleep you are getting and if it's not within the recommended amount write down steps you can take to get more sleep

12. Optimum Nerve Supply

You may be thinking, what in the world is she talking about? God created our bodies in a unique way, he put the power to health and healing in our brains.

For you to do anything, to birth your babies, your scabs or broken bones to heal, to breathe or your heart to beat, your brain sends messages down your spinal cord and out through the nerves to every tissue, cell and organ in your body. All of that is happening now as you read this post. That is your nervous system at work.

photo credit

The proper alignment of your spine is what controls the health of your nervous system. There are all kinds of things that can cause misalignment's in your spine that are not allowing your body to function properly, that could be causing headaches, your children's ear infections, and sickness or even other problems.

Through chiropractic adjustments, the body can restore proper function. Chiropractic care is for everyone including kids, read more about our story here. Our children have been adjusted since birth, so we attribute them not getting sick very much to that.

Action step: start by reading more about wellness chiropractors then get your family's health evaluated from a wellness chiropractor.

I hope you will take some of these steps to a healthier life and live to your fullest. The best things we can do are to write things down, make a plan of action to get goals accomplished, get back up if we fail fall, get support from our friends and family and to start walking those steps towards a more maximized life!

What helps you to stick with goals that you set? How do you intend to work towards your new goals for 2012?

Top image by lachlan

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Written by Rachel, Contributing Writer

It's January, so we all know what that means... New Year's Resolutions.

Did you know that according to Time Magazine, most of these so-called resolutions fail after 9-10 days? So, if your wrote any you probably already stopped or quit one or more of them. Dictionary.com defines resolution as a resolve or determination: to make a firm resolution to do something.

A couple of reasons why we fail at resolutions are we're too busy and we're too broad. What we need to do is say exactly what our goal is and how we will accomplish it. We need to take baby steps, and not think "all or nothing!" Sometimes I fall into the pit of giving up because I'm not doing what I should be or what I think I should be doing. I say don't make resolutions! Take steps towards the goals or "resolutions" you want to accomplish. 

Let's take exercise for example. Maybe starting or exercising more is one of your goals, so start by making small attainable steps towards that goal like walk this week, then next week walk twice, then after a while you can jog, and so on. We are all on the fast track, we have a want "it" now mindset, but taking steps towards a healthier life takes time, mostly because you have to break old habits.

I have come up with steps to take to become healthier this year. Steps that I believe will help in all aspects of life: Emotionally, Mentally, Physically, Spiritually, and they are steps I want to take (and improve on) to become healthier this year as well!

Do not conform any longer to the patterns of this world, but be transformed by the renewing of your mind, that by testing you may discern the will of God, which is good and acceptable and perfect. Romans 12:2

1. Choose Whole Foods

If you are a reader here at Keeper of the Home, this is no secret to you! Whole Foods are the most nourishing foods you can give your body. I heard this quote somewhere, "If it's natural eat it, if it's not, stay away from it."

Our bodies were created to eat God food, not Man food. God foods are whole foods like: fruits, vegetables, herbs, nuts, seeds, beans, lentils, whole grains, and healthy fats. Man foods are: overly processed "food" with ingredients you can't read, with additives like msg, food dyes, artificial flavors and sweeteners, refined sugar and the list goes on.

For example, Kraft Mac & Cheese, McDonald's chicken nuggets, Coke, or Cheetos among a kazillion other things are some man foods.

photo credit: Kath Eats Real Food

I'm not saying you should never eat processed foods, but an important step to take would be to read the ingredients. Find out if the ingredients have whole foods that are going to nourish you and your body. To read more about baby steps in the right direction, click here or to find list of healthy sources click here.

Action step: replace man food with God food

2. Think Positively

This is pretty self explanatory, but if you are thinking negatively about things, it's not a surprise that you are not living to your fullest. Is your glass half empty or half full? Moses thought he wasn't good enough and gave many excuses to God why he wasn't but God didn't care, He had a purpose for Moses.

Remember that God has a plan for you, too, and leave the negative self talk behind.  The Mayo Clinic reports that Researchers continue to explore the effects of positive tinging and optimism on health. Health benefits that postive thinking may include:

• Increased life span
• Lowers rates of depression
• Lowers rates of distress
• Greater resistance to the common cold
• Better psychological and physical well-being
• Reduce the risk of death from cardiovascular disease
• Better coping skilles during hardships and times of stress  {source}

3. Make Time to Exercise

The benefits of a little exercise far out weigh my "I don't feel like it" excuses but sometimes I still put it on the back-burner, however, if this is one your goals, which it is one of mine, I hope you will find time to do it.

photo credit

There are simple ways to incorporate more exercise into your daily routine. Try exercise videos from your library. Mindy from The Purposed Heart says she loves to do the videos with her one year old and loves seeing him have so much fun. Do activities you enjoy and even get your kids involved; when the weather is nice take a walk with them.

If you only have 10 minutes in your day, try burst training. Exercise helps maintain a healthy weight, combats health conditions and disease, helps you to sleep better, helps reduce depression, boosts your energy levels and makes you feel better about yourself.

Action step: take 15 minutes two days this week to do some kind of physical activity

4. Follow a Schedule

To be short and sweet, every second in the day has a purpose, whether it is nursing a baby, washing the dishes, writing a blog post, or eating dinner. If you don't make a plan, than you may be losing valuable time.

I know this is very true for me, sometimes I find myself at the end of the day saying "what did I get done?" Sometimes, I didn't need to get anything done but to spend time with my little ones, but other times I find that I spent too much time on facebook instead of doing x, y and z. No schedule should be set in stone but having one that is used as a guideline helps you get more things done that you want to get done and brings order to the home.

Action step: start by using Ann Voskamp's The Daily Draft to get on a daily schedule

5. Reduce Toxins

Toxins are poisons and the are found everywhere in our everyday lives. There are so many that we simply cannot remove all of them but we can reduce them. Toxins are found in the environment, in the foods we eat, and even what we clean our home with. These toxins are hazardous to our health and cause sickness and disease.

photo credit

I know that can sound overwhelming, but you can take baby steps to find out more about where toxins are and how to remove them.

Action step: replace your conventional household cleaners with natural ones or even make your own

6. Use Natural Personal Care Products and Home Cleaners

Number 5 above pretty much summarizes the need to use natural beauty and house cleaners. Your skin is your largest organ and it soaks up everything you put on it and/or it exposed to.

Just as there are warnings against second hand smoke, the hazardous labels on these products should say that the fumes are toxic and your skin soaks them up. Stephanie, Keeper of the Home owner and editor wrote an informative post here that explains even more about personal care products.

Action step: switch one of your make-up products to a natural brand

Tomorrow we'll continue on with the last 6 steps to a healthier life... 

What are some baby steps that you plan to take towards healthier, more natural living this year?

Top image by lachlan

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Am I the only one who finds the holidays a struggle with all of the sugary temptation? I'm over at Simple Organic, talking about an important thing that we can do to help our bodies combat the sugar overload...

Holidays are a time for indulging. We stuff ourselves on turkey feasts, swear that we couldn’t eat another bite, and then happily inhale a scrumptious piece of pumpkin pie. We attend multiple social functions, each one presenting its own array of sweet treats or special drinks.

Kitchens are full of temptation, as we bake cookies or make fudge to give as gifts and stocking stuffers (and sneak just a little taste ourselves).

I (unfortunately) find that I eat a lot of sugar during the Christmas season. Certainly more than I usually would. Most of us do, despite the fact that we know so much sweetness isn’t good for us in a multitude of ways.

If I had written this post a month ago, I might have given you tips on cutting back on sugar during the holidays, healthier alternatives and that sort of thing. But it’s a little late for that now. The damage is done, the sugar consumed. So now what do we do?

Read the rest of the post at Simple Organic.

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Written by Kate Tietje, Contributing Writer

It's winter time (already!  I'm still in denial!) and we're in the thick of the "sick season."  In fact, we've just gotten over our first round of "major" colds.  That's no fun.

We choose not to use any form of over-the-counter or other pharmaceutical products in our home -- at least not without an excellent reason (and we haven't found one in the last three years).  Certainly we don't for the run-of-the-mill winter blahs, like colds, flu, stomach viruses, and so on.

That doesn't mean we suffer, though!  We've developed some pretty effective herbal remedies that we turn to when we're in need of a little boost.  Today I'm going to share our top choices with you!

Colds and Coughs

Nobody likes colds or coughs -- runny noses, sneezing, itchy throats.  Luckily, there are some good home remedies for them!  We also make sure to take our fermented cod liver oil regularly to boost our immunity.

Ginger Tea -- Combine 1 tbsp. dried ginger root and 2 cups water. Boil for 5 - 10 minutes.  Strain.  Add fresh-squeezed lemon juice (about 1/2 lemon) and raw honey to taste.

Sore Throat Tea -- Boil 1 c. water and pour over 1 tbsp. elderberries and 1/2 tbsp. rosehips.  Steep 10 minutes.  Strain.  You can drink it like this (with some raw honey added to taste), or you can mix 1/2 tsp. each slippery elm powder and fenugreek powder with a small amount of cold water, then add this to the tea and heat and stir until thickened.  Add honey and serve.  (I do this if I don't have any cold syrup around.)

Cough/Cold Syrup -- This seems to knock out colds in a day or less, if taken at the onset of symptoms.  If taken later it seems to take a couple days but still not too long!

Homemade "Vapo-Rub" -- We use this on feet at night and it actually makes for really good sleep, and helps to banish night time coughs.

Humidifier -- Set up a humidifier and add 4 - 5 drops each rosemary, eucalyptus and tea tree (if desired) essential oils.  Allow this to diffuse in the person's room while they are sleeping.

Stomach Viruses

Yuck, right?  We aim to get over these as quickly as possible!  It's important that after a person vomits, do not give anything by mouth for at least 30 minutes in order to let the stomach settle.  Pushing liquids quickly will result in more vomiting and is not necessary in the short term to prevent dehydration.  (If vomiting continues for several hours despite stomach rest, call a doctor.  Don't worry about an hour or two though.)  Once the person has gone through stomach rest, you can introduce these.  OR, if vomiting is persistent, wait at least 5 minutes and then try one of these SLOWLY.  (We've unfortunately been in that position once or twice.)

Anti-Nausea Tea -- This is best used for adults.  Brew double-strength black tea and add a tablespoon of raw honey.  Something about the combination of caffeine, tannins in tea, and the honey seem to slow or stop vomiting.  You can also choose to mix in a capsule of activated charcoal (opened and the powder poured in).

Activated Charcoal -- If the person can swallow pills, take 1 - 2 at the first sign of nausea.  This usually prevents vomiting.  You can mix it into tea, too.

Children's Anti-Nausea Tea -- Boil 1 c. water.  Steep 1 tsp. lemon balm and 1 tsp. peppermint for 5 min.  Strain and add raw honey to taste.

Anti-Nausea Syrup -- We often mix this into tea, but it can be taken on a spoon, too.

Anti-Virus -- I really don't know what to call this one, but it seems to really work, especially when someone is having trouble keeping anything down.  Mix 1/4 c. coconut oil (melted) with 1 clove fresh crushed garlic and 4 - 5 drops oregano essential oil.  Apply this mixture (warm, but not too hot) to the feet and put socks on.  Sleep.  All three ingredients are potent anti-virals and can boost the body's ability to fight off whatever is wrong!

Image by Smoobs

Headaches

Headaches are common -- and in the last couple months, my husband's experienced a lot of them.  Hence, we've found a number of remedies.  These even work for migraines in some cases.  I recommend seeing a chiropractor and/or a naturopathic doctor for recurrent headaches.

Compress with oils -- Get a wash cloth damp with hot or cold water (depending on the person's preference) and put 2 - 3 drops clove or peppermint essential oil on it.  Wintergreen is another option (but not safe in children/pregnancy, and neither is clove).

*Stephanie's note: I've experienced many headaches this pregnancy, and my midwife/naturopath has recommend the use of rosemary essential oil in a compress or carrier oil (rubbed on the temples) as a safe pregnancy alternative, as well as taking extra magnesium, either by tablet or through an epsom salt bath.**

Headache salve -- Use this to massage affected areas, especially temples and neck.  It's also good for any other sore muscles.

Arnica -- Take 1 pellet of homeopathic arnica under the tongue every 10 - 15 min. until the headache subsides (good for tension headaches, but my husband tells me they work on his bad/migraine headaches too).

Heat -- Use a heating pad, or a rice-filled sock.  Heat in the microwave if you still have one (I don't and this is the only use that I miss having it for!), or in the oven at 350 for 10 minutes until hot.  Place on your neck or head or more sore area.

Water -- Sometimes headaches are caused by dehydration.  Drink extra water or make homemade electrolyte drink (like Gatorade without the junk) to help.

Epsom salt bath -- This can relax tense muscles and also give you extra magnesium if you need it.  Add 1 - 2 cups to a very hot bath.  If you can't/don't want to take a hot bath, run a small amount of hot water, dissolve the salts, then add cooler water until the bath is your desired temperature.

Lavender Oil -- Use lavender oil for massage, or place a drop on your pillow before you sleep.

These are our go-to remedies for illnesses!  I hope you find something in there that can help you. :)  And as always, I'm not a doctor or other medical professional and when in doubt, contact someone who is.  These are home remedies that have worked well for us, that I'm passing along for informational purposes only.

What are your favorite herbal or natural remedies?

Top image by Tracy Hunter

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Written by Natalie Klejwa, Contributing Writer

I'm from Minnesota. It isn't exactly the North Pole, but it's getting awfully close. Most of us up here are well acquainted with the dry skin woes, including eczema, cracked and bleeding knuckles, flaking facial skin, cuticle cuts, chapped lips and rough, hard, dried out feet. It's not pretty.

To make matters worse, women are sorely tempted to soak in the sun during the few weeks of summer, reaping more skin trouble down the road as their sun baked skin ages. Solutions range from expensive, chemical laden moisture creams to harsh oral and topical prescription drugs. What's a girl to do?

I'd like to share a few simple tips to keep the largest organ of your body in tip top shape, no matter what the temperature is outside. You'll also get to enjoy some smart, easy recipes using all natural ingredients that will actually nourish and support the health of your skin. They may even help you stay younger looking, longer!

Avoid Overexposure to the Elements

It is healthy to be outdoors, breathing fresh air and getting exercise; however, if you are out in the sun, the heat, or the cold unprotected, expect to reap the sad results on your skin, both in the short term, and the long term. Be sure to use a skin safe sunscreen and wear a hat that shades your face.

I was one of those white wierdos who hated laying out in the sun in my early adult years. To me, getting a tan wasn't worth the sweat, the head aches, and the feeling that all my energy had been zapped by the time I was done broiling for amount of time required to be beautifully bronzed.

Although I didn't know it at the time, my aversion to the sun would pay off in huge dividends as an older adult. My Dr. has told me my skin appears 10 years younger than it should...and attributes it in a large degree to my over all avoidance of the sun over the course of my life. It's never too late to implement safe practices in this area, and for sure, it would be a great idea to pass this on to older daughters who want beautiful, healthy skin, not just in their youth, but for their lifetime.

Rehydrate Internally

It's simple. You need to be drinking lots of water. Our bodies tend to crave it in the summer when we are sweating it out, but most people don't realize how important it is to be drinking in the winter, when we don't naturally desire it.

Many people have their furnaces running at some point during the winter months. (Up here it's all the time. This type of heat is excessively dry and wreaks havoc on our systems. You can have a humidifier put on your furnace to help offset some of the effects, but you will also need to be replacing all that lost moisture by regularly taking in fluids internally.

Avoid Body Cleansers That Dry Out Your Skin

Most of the soaps and shampoos available at your local drug store are terribly drying to skin due to their chemical based ingredients. In fact, I believe these are the worst culprits for causing some of the most difficult dry skin conditions. Just by switching to healthy alternatives that actually rehydrate your skin while cleaning it, you can eliminate most of the common skin ailments known today.

Some of the worst things you can use on your skin are also the least expensive, but you end up paying a higher price with your health, and often by having to purchase other products, including prescription drugs, to combat the issues that these cleansers cause.

Rehydrate Externally

Did you know that the most wonderfully nourishing products to care for the health of your skin are very simple oils and butters found in nature? God has lovingly made provisions in the world He created around us to support all of our body systems, including that very important protective organ of our skin.

These oils and butters are readily available in health food stores, online, and sometimes in your local grocery store! They are most effective when used in their raw, virgin state; and when combined with each other, can make incredibly effective facial and body moisturizers that would rival the most expensive beauty creams available today.

I've long since discarded the creams and lotions I used to buy in favor of these natural alternatives, and I've been more than thrilled with the results!

Here are some of my favorite moisturizing recipes. I've been making and selling some of these for almost three years...right out of my kitchen. If I can do it, so can you.

I suggest going in together with some other families, making a batch of these luscious goodies, and then sharing them with one another throughout the year. (They make great gifts too!)

Two Body Lotion Solutions

I used to slather a store bought lotion all over my body every time I got out of the shower, but I really felt uncomfortable doing that when I was pregnant, knowing that those scents/chemicals were being absorbed into my bloodstream and would need to be dealt with by my internal organs and the baby's as well. This ended up being my motivation to find a better alternative. Here's my #1 favorite:

Brown Sugar Body Scrub

This recipe will make 4 jars (8 ounce size). I go through one jar per month when showering every other day.

What you'll need:

• 4 ounce jars with lids (I get mine online from Wholesale Supplies Plus)
• 1 16 ounce bag of brown sugar
• 1 scant cup of sweet almond oil
• 1/3 scant cup of grapeseed oil
• 1/3 scant cup of fractionated coconut oil
• 1 teaspoon of essential oil of your choice.

Mix thoroughly and pack into jars. To use, take a small scoop in your hands and rub on each limb of the body after you are done washing in the shower. It will gently exfoliate your skin while leaving it silky, moisturized, and lightly scented. It takes very little time, and there is no need for additional lotion when you hop out of the shower! I adore this stuff.

Special Notes: Instead of the three different oils, you can opt to keep it super simple and just use the sweet almond oil. All three of those oils are fabulous because they are relatively inexpensive and easily absorbed into the skin. I've experimented with other oils with poor results. These are, by far, my favorites.

Since vitamin E oil is a natural antioxidant, I add a bit as a preservative. If you know you'll be using yours within a couple of months, you can skip that step.

Avoid citrus essential oils on your skin if you know you will be out in the sun. These essential oils are photo-toxic, and not safe with sun exposure. It would be better to go with skin loving lavender, ylang ylang, geranium, etc. There are some really amazing blends out there that you could try. The point is...go have some crazy fun with this, and fall in love with your shower regiment!

Organic Jojoba Oil

The oil that most resembles your skin's own sebum, Jojoba oil is absolutely amazing. This is my simple solution if I need to apply a "lotion" to my skin. It is fabulous on the face (it is safe around the eye area!) and everywhere else. It literally makes your skin glow. A little goes a long way, it is easily absorbed, helps balance your skin whether you have oily skin or dry skin, is excellent for massage, and you can even use it to remove your makeup!

No recipe required here. Just buy some. If you love to play with scents, you can add a few drops of essential oil. And if you want to make a to-die-for natural perfume, add even more essential oil and dab it on those pulse points.

Nourish Your Face

You'll find the most delicate and sensitive skin tissue on your face. Not only do you need to be careful what goes here, but you need to be sure you are using ingredients that are safe around your eyes. Years ago I tried out an all natural facial oil serum that worked better than anything I had ever used on my face before. It was a bit of a transition to go from a cream based to an oil based product (for example...you only need a few drops of an oil based product), but once I got the hang of it, I was hooked.

You can make your own nourishing facial serum by using one or a combination of the following oils.

Virgin, Organic Argan oil: Quite possibly the creme-de-la-creme of oils. Argan oil is full of vitamin E and phenols, carotenes, squalene and fatty acids. It absorbs quickly and is known for its ability to balance skin as well as reduce acne, wrinkles, stretch marks, and other skin related issues.

A couple drops in your damp hair provides a great thermal protector and will make your hair soft and shiny. A drop around each eye at night will reduce crow's feet. This is my new favorite oil. It costs more than anything else, but lasts forever, and I think, is well worth the investment.

Organic Jojoba oil: See my notes above

Rosehip Seed oil: Also extremely high in essential fatty acids, this unique oil has been historically known for treating scars, extremely dry skin, and premature aging.

Evening Primrose oil: An amazingly healing-type oil wonderful for rosacea, eczema, aging skin, skin ulcers and acne.

Carrot Seed essential oil: Excellent for wrinkle reduction and removing toxins from skin...but VERY pricey.

I like to add a few drops of skin-loving essential oil too. These not only add a light and lovely scent, but they offer some pretty amazing benefits to your skin as well. Lavender, geranium, and ylang ylang are my favorites.

You can make your serum as simple or complex as you desire. The more of these types of ingredients are added, the more of a well rounded serum you will have. One idea would be to purchase a few different ingredients with some friends, mix them up, and pour into small bottles to share with each other.

I recommend making no more than an ounce for individual use at a time as you will want to use it up within a year. You may also want to add a little vitamin E oil to help keep your serum from oxidation and preserve your precious oils.

Love Your Lips

I have a few great recipes for lip balm, but my favorite by far for winter time is my lanolin based balm. Why? Lanolin will cover your lips with a strong, protective barrier from the elements while holding moisture in. It is essential in the winter and works better than anything else I have ever tried. The following recipe will fill 15 lip balm tubes.

Lanolin Based Lip Balm

• .6 oz. unrefined beeswax
• .3 oz. cocoa butter
• .3 oz. aloe butter
• .3 oz. mango butter
• .6 oz. lanolin
• .6 oz. sweet almond oil
• .3 oz. jojoba
• a few drops of vitamin E oil

Melt the above just until it liquifies. Remove from heat. Add essential oils of your choice. I love 15 drop of eucalyptus, 7 drops of tea tree, 15 drops of rosemary and 15 drops of peppermint. Mix. Pour into tubes up to the tips of the stick in the middle of the tube. Then go back and top off the tubes with the remaining mix so the tubes are full. Allow to cool completely before capping.

I purchase my lip balm tubes from Wholesale Supplies Plus, but you can get them other places online as well.

Special notes: If you want to simplify the ingredients in the recipe, try this:

• .6 oz. unrefined beeswax
• .9 oz. unrefined cocoa butter
• .6 oz. lanolin
• .9 oz. sweet almond oil

One last tip: don't use shea butter in lip balm. It tends to fractionate, making your balm "grainy". The ingredients I use have all been tested and proven over the years to be "fractionating-free". A plus for your sensitive lip tissue.

Treat Your Tootsies

Got feet problems? Many people do. A hard lotion bar is the perfect solution. There are a bazillion recipes out there, but here's the simple skinny: you need 1 part beeswax, 1 part liquid oil and 1 part hard butter. Melt together, pour into mold (a fast, easy mold to use is a silicone mold) and let cool.

You can use any combination of oils and butters that you wish. I love cocoa butter and shea butter best. For oils I love sweet almond, avocado, and jojoba. Virgin coconut oil is nice too. If you want your bars to be scented, just add some drops of essential oil. Rub this wonder bar on your feet at night, and watch them transform from gnarled, dry appendages into soft, silky works of art.

Taking excellent care of your skin doesn't have to be rocket science. By investing in a few simple, natural ingredients, you can mix up some pretty incredible concoctions that will keep your skin happy during the long winter months!

Do you struggle with dry skin during the winter? What products and methods do you use to care for it?

Stephanie's note: I'm sure Natalie doesn't want to toot her own horn, but her family runs a business called Apple Valley Natural Soap (hence her extensive knowledge in this area!). Our family uses their simple and pure soap bars and shampoo bars. They are just lovely, not drying at all (and we live up North, too). I also agree that hard lotion bars are a fantastic solution for dry skin, and these are the ones that I use and adore (and this link is my affiliate link, which you are not obligated to use, but it does help to support this site).

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