The Health Mama

helping healing with whole food nutrition


March 2014

Green Cleaning


Living a healthy lifestyle does not stop at eating real whole food, although that’s the best start! Achieving optimal health also extends to your immediate environment. Think about it – does it make sense to work hard at purifying your body by eating real whole food if you’re inhaling toxins and slathering chemical-laden products on your skin? No. It was after doing research about the dangerous chemicals in beauty/home products that I rid myself of them immediately. I’m not taking any chances with my health or the health of my family.

I’ve been asked many times about the cleaning supplies I use. There are plenty of options out there and I’ve tried many. What I find interesting is how my sense of smell has changed. I find that when I’m in some people’s homes (or around some people themselves) that the smell is too much for me now, because they wear strong cologne or they use air fresheners or home cleaning products full of chemicals. I never picked up on that before because I used them myself… but I do now and it’s hard to be in places (or around people) that smell toxic. Everyone is on his/her own journey however. Heck, it wasn’t that long ago that I threw away my favored perfume. I concentrated on the food I was eating and my physical fitness routine for a long time before venturing into the territory of changing my beauty and home care routines.

Furthermore, let’s talk about the environment. What’s so great about using bleach or chemical-laden products to keep your toilet and counters clean, if you’re polluting and damaging the environment (including your drinking water). Every little step we can take to help our environment is great – from recylcing to using our own bags at the store to air drying our clothes to using eco-friendly cleaning products.

Last but not least, you can save money by making your own products (and it’s so easy)! Yes, there are a number of green cleaning products you can buy (for example… Mrs. Meyers brand is lovely and popular), but it’s cheaper to whip up your own. I’d rather save the money by making my own, then treat myself to organic produce! Either way, if you’re buying or making green cleaning products you’re making a world of difference for your health, your family’s health, and the earth. Now, that’s just plain SMART!

Here are some of the things I’m doing to keep my home clean:

Laundry – 1-2 caps of Dr. Bronner’s liquid soap.  I have tried many brands, like Seventh Generation, soap nuts, making my own off google recipes, but I can’t imagine it getting any simpler than Dr. Bronner’s unscented soap. Note: for extra brightening power, add 3 oz of chlorine free bleach by Seventh Generation as the water fills up (before adding your clothes if you have a top loader, otherwise just put in the bleach compartment of your front loader washing machine.

Scrubbing – baking soda does the trick. Or, another good one is Bon Ami Polishing Cleanser.

All-Purpose Cleaning – Get a 32 oz spray bottle and put in the following: 1/2 cup distilled white vinegar, a small squirt of Dr. Bronner’s liquid soap, 1/2 cup chlorine free bleach by Seventh Generation (or there’s another brand… Ecover, I think), and fill the rest with water. Optional: add 10-20 drops of tea tree oil (and/or 10-20 drops lavender oil). I use this recipe for counters, bathrooms, tile floors, walls, etc.

Extra Basic All-Purpose Cleaning – Get a 32 oz spray bottle and put in 1 cup distilled white vinegar, a small squirt of Dr. Bronner’s liquid soap, and fill the rest with water. Use this recipe the same as above. This (and the recipe above) are great for disinfecting and deodorizing.

Mirrors – Get a 32 oz spray bottle and fill it halfway with water and top off the second half with distilled white vinegar. How easy, safe and great is that???

Ant Deterrent – Put peppermint scented Dr. Bronner’s soap in a spray bottle with some water and spray along windowsills and cracks.

Toilet Cleaning Power – Baking soda and distilled white vinegar. Scrub away the germs and enjoy a shiny toilet bowl.

Dishes – I love washing dishes by hand because it’s relaxing to me. And, with raw food, washing dishes is a snap! My routine is generally to let them soak in a sink of water which has a squirt of Dr. Bronner’s liquid soap. For extra cleaning power, add a splash of chlorine free bleach by Seventh Generation

Heavy Duty Cleaner – Get a bucket of hot water and add a squirt of Dr. Bronner’s liquid soap, 1/2 cup baking soda, 10-15 drops tea tree oil and optionally, you can add 5-10 drops lavender oil.

Of course, use towels for wiping (paper towels are wasteful) or tear up some old t-shirts.

That’s it! It seems like it should be more complicated, but it is really all about simplifying.

Her is my beautiful sister Angie and her family. We took this photo last summer up in Idaho.



Homemade Almond Milk

It is super easy! Just one cup of sprouted almonds to four cups of filtered water. Remember to sprout almonds, you just soak one cup of raw almonds for at least 4 hours. I ususally do mine overnight. Then you rinse them in the morning. You then take your almonds and blend, strain, add a little vanilla, stevia, or if your not on a sugar restricted protocol, raw honey or pure maple. Blend again, then just store in glass jar in fridge for up to a week. It separates in the fridge sometimes, so just give it a good shake before you use it. Use anywhere you would use regularly milk. Here is the link to get the almonds.

If you want to read an article about why we need to be concerned about dairy, here is a good one.

I agree with this article when we are talking about regular pasteurized  milk. It is a food that I don’t believe anyone should be drinking. If you google Western A Price Foundation you can read the benefits of drinking Raw Organic Grass-fed Cows milk, which is really a different food than regular milk. I am still constantly reading different arguements about if raw dairy should be consumed for optimal health. Everything does agree that non-organic pasteurized milk should NOT be consumed in any form.  There are many people that are sensitive to the casein in the milk, even raw milk. So, for most people I would recommend eliminating milk for at least 30 days and then if you really want to see how your body does with dairy,  you can reintroduce it in, still only using raw organic milk. We do know that raw dairy does promote growth. That is why babies of all animals have milk only in there growing years. It has also been argued that because it promotes growth, that includes cancer growth. If you have an autoimmune disease, gut issues, or cancer, I would avoid dairy all together. There are so many other alternatives that you can use and just takes a little time to get used too. If you don’t have any health problems or concerns about skin, allergies, gut, ect, then you can experiment with raw dairy and  see what works for you.

We don’t consume dairy milk at our house. I do buy raw cheese once in awhile, but don’t use it on a regular basis. I have not bought regular milk for years, but recently we found a good raw milk source by our home we could purchase.  I thought this might be a good time to see if we really have a sensitivity to dairy so we tried it for about 30 days and even made our own yogurt from raw milk. I noticed my children’s eczema was getting horrible after a few weeks of having the raw dairy. It is common to have clearer skin, once they go off dairy. If you have any skin issues, dairy may be the root cause of it.  So, we save it for very special occasions, when we will make some raw ice cream or have a little raw cheese.

I just want to say a little word about Grass-fed butter. Grass-fed butter is not included when I talk about the negative effects of dairy, it is in it’s own category. It is actually a superfood in my beliefs. Most people sensitive to dairy can consume butter without any problems, but for those few that are even sensitive to grass-fed butter, ghee is a great alternative or coconut oil(which deserves it own future post). The brand I buy and use is Kerrygold Butter. It is an irish butter where all their cows are still 100% grass-fed. No antibiotics, hormones, toxins. It is loaded with Conjugated Linoleic Acid (CLA), carotene, vitamin K2, and vitamin A. You do need to make sure it isn’t the low fat brand that I have now seen in a few stores, like Harmons. It has less butter fat and that is the fat we need and want. It is about $3.00 at Trader Joe’s.  Here is a fantastic article on the importance of grass-fed butter and ghee and the differences between just using regular butter.

Brotherly advice from an AMAZING chiropractor

Travis left the comment on the first blog post, but it is just too wonderful to not have its own page. I LOVED what he wrote and agree 100%. I also learned a few things, like I have heard of Resveratrol, but didn’t know how important that supplement was and am going to start adding that to the supplements I take everyday. It is great to have such knowledge in my own family. If you need a really wonderful chiropractor that you can trust, Travis has an office in Toole, Utah.




I am Denise’s and Angie’s brother Travis. I am a practicing chiropractor. While I do not treat cancer, I do (like Denise) read about natural cures for the body daily. Here is some of the stuff I have come across over the last 5 years regarding cancer. Everything here is scientifically based and has been thoroughly tested (no old-wives tales).

1. Vitamin D – By far, this is the best natural agent we have in the US to fight cancer. People with cancer are typically low in Vitamin D. Vitamin D activates Calcitriol in the body. Calcitriol protects against cancer. People with a low vitamin D level are less able to make calcitriol (activated vitamin D) in an amount sufficient to exert the controls over cell proliferation that are needed to reduce cancer.

Optimized vitamin D levels will work synergistically with virtually every other cancer treatment. There are over 830 peer reviewed scientific studies showing its effectiveness in the treatment of cancer.

We do not get Vitamin D from food. Our only sources are the sun and supplements. Some experts have estimated that adequate sun exposure requires 80% of your skin exposed to mid day sun levels for 20 minutes daily! Who does that? I don’t. So, supplementation is key. Regarding cancer patients, it should be criminal malpractice to not optimize vitamin D levels when treating someone with cancer. Your levels of vitamin D should be increased to 80-90 ng/ml. Only a blood test can accurately measure your levels. Blood tests done by LabCorp have been shown to be the most reliable for testing Vitamin D in the United States. The currently accepted normal range of vitamin D is 32 – 100 ng/ml with 40 – 60 ng/ml being optimal and 80-10 recommended for cancer patients. For the average person, 2,000 – 5,000 IU of supplemental vitamin D3 will only push levels to 40 ng. It may take 10,000 – 50,000 IU daily to quickly elevate your levels to the optimal range.

2. Resveratrol – A review of dietary agents that sensitize tumors (meaning that they make the tumors more susceptible to medical treatments like chemotherapy drugs) found that resveratrol greatly aided the body due to its multi-targeting properties. Specifically, lung carcinoma has been shown to favorably respond to resveratrol. The resveratrol helps the body correctly identify the cancer cells and helps aid in the recovery from chemo and radiation therapies.

Resveratrol supplement should be taken daily. The supplements must be made from a whole food complex that includes muscadine grape skin and seeds, which contain the highest levels of resveratrol.

3. Broccoli Sprouts – Shown to help the body fight cancer. Mature broccoli is good, but the sprouts contain higher levels of glucoraphanin (a precursor to sulforaphane) and can be grown at home.

4. Vitamin E – Shown to reverse lung cancer. This supplement MUST be an all natural form. (The synthetic form of Vitamin E may actually cause cancer). Women should take 400 IUs daily. (much higher than the current recommendation of 22 IU daily)

5. Curcumin – You need a high concentration of curcumin for therapeutic benefits. According to Dr. William LaValley, (high renown cancer physician) typical anticancer doses are up to 3 grams of good bioavailable curcumin extract, 3 – 4 times/day. One work-around is to use the curcumin powder and make a microemulsion of it by combining a tablespoon of the powder and mixing it into 1-2 egg yolks and a teaspoon or two of melted coconut oil. Then use a high speed hand blender to emulsify the powder.

Another strategy that can help increase absorption is to put one tablespoon of the curcumin powder into a quart of boiling water. It must be boiling when you add the powder as it will not work as well if you put it in room temperature water and heat the water and curcumin. After boiling it for ten minutes you will have created a 12 percent solution that you can drink once it has cooled down. It will have a woody taste. The curcumin will gradually fall out of solution however. In about six hours it will be a 6 percent solution, so it’s best to drink the water within four hours.

6. Limit Simple Carbs – Make certain that you limit your intake of processed foods and sugars as much as possible. Cancers feed off sugars. Most artificial sweeteners are know to cause cancer and suppress the immune system and should be avoided. Stevia is a relative inexpensive and fairly safe alternative.

7. Omega-3 Fatty Acids – Get appropriate amounts of animal-based omega-3 fatty acids. Krill oil is the best over the counter option. Organic and grass fed beef, chicken, pork have much higher omega-3′s than their mast produced grain fed counterparts. Wild game is an excellent option. The most effective option is to take 1,000 – 3,000 mg of a supplement daily.

8. Exercise – Get appropriate exercise. It is vital to know that too much creates excessive oxidation and therefore encourages cancer growth. The best exercise for overall health seems to be high intensity interval training up to 20 minutes per day 3 days per week.

9. Eliminate Stress, Anxiety, Depression – Neurological short-circuiting that can activate cancer genes. The CDC states that 85 percent of disease is caused by emotions. This is likely due to their suppressive effect on the immune system. This step should not be skipped. Energy psychology seems to be one of the best approaches to controlling these symptoms. A particularly effective tool is the Emotional Freedom Technique.

10. Eat Lots of Vegetables – Only 25 percent of people eat enough vegetables. People should eat as many vegetables as they comfortably can and ideally, they should be fresh, raw, and organic.

11. Get enough high-quality sleep.

12. Avoid Toxins – Reduce your exposure to environmental toxins like pesticides, household chemical cleaners, synthetic air fresheners and air pollution.

13. Avoid Fried and Charbroiled Foods – Boil, poach or steam your foods, rather than frying or charbroiling them. Fried carbohydrates are thought to be a major cause of cancers and chronic diseases.




Stage 4 Lung Cancer- The beginning of a new journey with Cancer


I decided to create a blog, where I could share with my sister any knowledge I have gained over the last 8 years as I have studied nutrition and healing of the body. I am not a doctor or trained professional. I have just had a burning desire to learn. I have read over 100 books on nutrition in the 8 years with all kinds of extremes and totally different belief systems. I have listened to hundreds of podcasts and continue to listen to some everyday. What I know now, that I didn’t know 8 years ago is that food can heal. The body is amazing. Hippocrates said: ‘Let food be thy medicine and medicine be thy food.” I believe in that statement. It does matter what we put in our bodies. I have seen it in my own life and in my family’s lives. Learning about nutrition and food is something that changes because we have more knowledge than we used to have, more resources with the internet and more biohackers’ that are spending thousands of dollars to figure out how to manipulate the body and heal themselves. I believe the desire I have had to learn may be partly to share with others and partly for my family. This will be the most important blog I may ever do because I am hoping that it helps one of my heroes in this life, my sister Angie.

Angie got diagnosed with Stage 4 lung cancer about 3 weeks ago. She had a cough that just wouldn’t go away. She loves to run and noticed that it was getting harder to breath with her cough. She thought she had pneumonia and went to the doctor, they did a chest x-ray and noticed there was fluid in her lungs. She is a nurse at the Sacramento hospital and pretty knowledgeable so when they admitted her, she knew something was not right. It took days to get the results back that the fluid showed there was cancer cells in it. They did more test, x-rays, and biopsies. My sister just got the results back today, a few hours ago. It is Stage 4 Lung Cancer  and is in her spine, liver, and right lung. It is devastating new, but it was all the same kind of cancer, which was good news.  They are going to start treating her with a drug that is specically for that kind of cancer. It won’t just kill everything good and bad like traditional cancer. She trusts her doctors and they love Angie since she is one of their own. She is starting an injection that will strengthen her bones and recieve it every month to prevent fractures. There are still some side effects of this drug, like fatigue, diarrhea, and a acne like rash. We are praying this medication can stop the cancer in its track. Please Lord, help this medication stop the cancer. Cancer, you just don’t think it is going to happen to anyone that close to you. Angie is only 39 years old. She has three children who need her.  I feel my heart hurt.  It is hard to explain, but it is like the world is different now. I can’t get her out of my mind, thoughts, and prayers. I want to share with whoever sees this, how absolutely amazing Angie is. I also want to share some recipes, holistic healing, and some amazing foods that hopefully will help my sister prolong her life on this earth. We are members of the Church of Latter Day Saints. I believe that miracles happen in our day. We are fasting and praying that Angie receives one of those miracles and I believe she will. Love you sis!

! Image

Create a free website or blog at

Up ↑