The Health Mama

helping healing with whole food nutrition


March 2015

Gluten-free blueberry almond muffins


Gluten-Free Blueberry Muffins Recipe
Total Time: 30 minutesServes: 12

2 cups almond flour
3 eggs
1/3 cup honey (you could also use less honey and use stevia until it taste sweet enough for you)
1/2 tsp baking soda
Pinch of sea salt
1 tsp vanilla extract
5-6 tbsp coconut oil or ghee, melted
1 cup fresh blueberries (I didn’t have blueberries, so I just added 1/2 tsp almond extract)

Preheat oven to 350 degrees F
In a bowl, combine almond flour, baking soda and sea salt.
In a separate bowl, combine combine eggs, honey, vanilla, and coconut oil/ghee.
Combine both mixtures together. Once well incorporated, add blueberries and mix.
Fill a muffin pan with liners. Fill each liner with batter.
Bake in oven for 20-30 minutes

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Detox Smoothie

This smoothie recipe is great for healing the gut. It is very similar to the GAPS Milkshake recipe. It provides valuable raw nutrients and beneficial fats. You always want to chew your smoothie’s a little before you swallow them to get the digestive juices flowing.

2 cups water
1 carrot
2 small organic apples
1 stick of celery
small wedge of beet
small piece of white or red cabbage
(Blend really well)
1-2 raw egg yolks from organic free range eggs
1 tbs MCT oil or coconut oil
4-5 tablespoons plain organic yogurt, or keifer
5-15 drops of vanilla or english toffee stevia
handful of ice
My kids will all drink this. If your new to smoothies and just trying to adjust your taste buds to not having everything so sweet, you can also add a frozen banana or some berries.



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The top natural treatments for Eczema


My son Isaac has suffered with eczema since he was a baby. Unfortunately I didn’t know what I do now about nutrition and healthy eating, so he was raised on the standard american diet. We did eat a lot of salmon and that probably saved him from some of the processed foods we were eating at the time. Anyways, we used all kinds of steroid creams on his skin that did seem to help for sure, but as soon as we stopped using them, it came back. I would try lotions and creams that weren’t prescription but they just didn’t work that well. It didn’t help that Isaac was a picker and would just scratch until his arms bled. He has so many scars from years of suffering with eczema. I wish I would have know that it starts in the gut and we would have focused on a diet that healed the gut instead of just treating the symptoms. He now has very little eczema and hopefully we will continue to heal it as we heal his gut. It is really up to him though and his choices with food. The best diet to research is called the GAPS diet and it focuses on healing the gut micro-biom. I believe that all disease start in the gut the more I am learning. Our whole family is going on a strict GAPS diet starting April 20. We have a Disneyland trip planned in two weeks for spring break, but after that, we are all in full board. I will post and blog on what I learn and recipes that I find that my kids will hopefully love. Here is some great information by Dr. Josh Axe on the best treatments for Eczema.

Top Foods for Eczema

Essential fatty acids – Wild-caught fish and flaxseed oil can reduce eczema symptoms.
Pumpkin or chia seeds – These seeds provide zinc which is essential for wound healing and for metabolizing fatty acids.
Probiotic rich foods – Consume goat’s milk kefir and amasai. These are the highest probiotic foods and can support gut and immune health improving the cause of eczema.
High fiber foods – Constipation can lead to your body to look for other ways to expel toxins and the skin can become one of the avenues in which toxins are expelled. Aim for at least 30 grams of fiber per day from vegetables, fruits, nuts, seeds, coconut, and sprouted grains/legumes.
Vitamin A rich foods – Increase your intake of orange and yellow colored vegetables which are high in vitamin A, necessary for skin health.

Foods that Cause Eczema

Additives – Eliminate additives and processed foods which can make eczema worse.
Foods Intolerances – Avoid any potential allergens, some common allergen foods include: gluten, dairy, shellfish, or peanuts.
Margarine and other non-essential fats – These fats can interfere with the absorption of essential fats critical for healing.
Sugar – Increases inflammation and reduces immune function.
Fried foods – Can increase inflammation.

Top 5 Eczema Remedies and Eczema Treatments

#1 Omega-3 fats (1,000 mg daily)
These essential fats are critical for wound healing and reduce inflammation.

#2 Probiotic (25-100 billion organisms daily)
Friendly bacteria which help with gut health and immunity.

#3 Lavender essential oil
Applying a mixture of lavender oil and coconut oil is a very effective natural treatment for reducing eczema.

#4 Vitamin E (400 IU)
Promotes wound healing and helps the body better utilize fatty acids.

#5 Vitamin D3 (2000 IU – 5000 IU daily)
Has anti-microbial properties and boosts immunity.

Bonus Remedies
Direct sunlight on the skin can reduce eczema by increasing production of vitamin D which improves immunity. Evening primrose oil or borage oil contains GLA which is anti-inflammatory for the skin. Take internally or apply topically.

Essential Oils for Eczema

Essential oils of lavender and geranium can soothe and help heal the red, dry skin associated with eczema. Also, oils like melaleuca and myrrh are effective at healing eczema as well.

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Cherry Phat Fudge

This is little a super brain powered nutritional treat! You could eat this for breakfast and it would be so good for you. This recipe is really just up to you. You can substitute cherries for blueberries or strawberries, add more or less honey, add chia or hemp seeds or whatever nuts you want.

Cherry Phat Fudge

1 cup of ghee or grass-fed butter
1 cup of Tahini
1 cup of cherries or any berry of choice (cut up into little pieces)
1 TBS maca powder
1 tsp vanilla
5-10 drops liquid stevia
2-4 tsp raw honey
1/2 cup of macadamia nuts, chopped up.

Melt all together, taste to make sure you will eat them, then pour into ice cube trays and freeze for 20 minutes to 1 hour and then pop out and put in container and store in fridge or freezer for easy pop in your mouth goodness and brain power.

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Apple Cider Vinegar Salad Dressing

Here is the recipe I have been making lately, even though I honestly don’t measure a thing so you really just need to taste it first and see if it’s too sour for you, if so, just add a little raw honey, pure maple, or stevia drops until it’s how you like it.

1/4 cup filtered water
1 cup olive oil
1/2 cup apple cider vinegar
2 cloves of garlic
1/4 cup of chopped up red onion. (I chop the whole thing and just freeze it so I can grab a little handful out.)
2 TBS organic mustard
2 tsp of raw honey, maple or stevia to taste.

Blend on high and store in glass jar in fridge.

Raw Apple Cider Vinegar for your skin.

My skin has really improved over the years. I KNOW that what I eat and drink has had a profound affect on my skin. The next step was to change out all my make up, and skin products to ones that are more natural and free of chemicals and toxin’s. I love using coconut oil and making my own moisturizers and beauty products with good fats and essential oils. Apple Cider Vinegar is such a great beauty tool that just fits right into a natural beauty routine. Here are five ways to start using Apple Cider Vinegar to improve your skin.

Use unfiltered, organic Apple Cider Vinegar …

1) as a toner (skin balance and nourishment)
Toning means nourishing, soothing, and balancing the skin. To do this you’ve got to treat your skin with products near its natural pH. Your skin has a protective layer called the acid mantle, and its pH hovers between 4.5 and 6. The pH of ACV is around 4.5-5 when undiluted (more on dilution later).
Treating your skin with ACV won’t interfere with the natural pH of the acid mantle. In fact, it supports it!
Blending ACV with soothing teas in homemade toners can add even more mileage.
Use your preferred blend or dilution and apply with an amber glass spray bottle, a cotton ball, or your fingers.

2) as a SAFE exfoliator
Unfiltered ACV contains natural alpha-hydroxy acids that, over time, aid in stimulating your skin to GENTLY exfoliate. Don’t worry! Apple Cider Vinegar isn’t a PHYSICAL exfoliator that does its work by scrubbing or scratching. It does its work at the cellular level by encouraging cells to slough off on their own. It takes time and patience, but it works!

3) as a body acne fighter
One of the best long-term solutions I’ve found to dealing with body acne (especially on the shoulders and back) is a spritz of full-strength unfiltered ACV morning and night across problem areas.
This works, in my opinion, because it helps protect the skin in these areas from irritants like clothing and detergents.

4) as a spot treatment
Feel a zit coming up? Dab ACV on the spot as often as you remember. The beneficial acids, enzymes, and pH-balancing action make an amazing, effective spot treatment that also regulates the growth of “bad bacteria” within and outside those potential problem spots.
For an added boost, mix ACV with clay (Redmond and Aztec are affordable favorites) for a spot-treatment mask.

5) as a digestive aid
If you’re not digesting well, this will show up on your skin!
Apple Cider Vinegar is listed as one of the basics for digestive support. No, you don’t need a pill, surgery, or any crazy method to support digestion! A few Tablespoons of Apple Cider Vinegar DILUTED in a glass of water away from meals once or twice a day (for example, first thing in the morning when you won’t be eating for 30 minutes to an hour) will help support healthy stomach acid production, which is critical to skin health. It also provides beneficial enzymes to your body!
The effects of this digestive tonic take just a few weeks to fully see. Give it a try!
You can purchase organic, unfiltered ACV at most stores. The most common brand is Bragg’s.
How much you use depends on your skin’s unique needs and tolerance. I use ACV full-strength on my skin, but I suggest diluting it with water to be sure the vinegar isn’t too intense for your skin’s needs. Start with 1 part ACV to 3-4 parts water.
ALWAYS dilute ACV when using internally.

My skin has really improved over the years. I KNOW that what I eat and drink has had a profound affect on my skin. The next step was to change out all my make up, and skin products to ones that are more natural and free of chemicals and toxin’s. I love using coconut oil and making my own moisturizers and beauty products with good fats and essential oils. Apple Cider Vinegar is such a great beauty tool that just fits right into a natural beauty routine.

DIY Shaving Cream

DIY Natural Shaving Cream Recipe
To use, apply a thin layer to skin and shave. Makes about 4-6 ounces whipped.

1/3 cup coconut oil
1/3 cup shea butter
2 tablespoons olive, jojoba or sweet almond oil
2 tablespoons liquid castile soap, I use Myers soap.
5-10 drops lavender essential oil, I use Ameo or DoTerra.

Step 1: In a small saucepan, melt shea butter and coconut oil over the lowest heat setting on the stove. Stir occasionally until fully melted.

Step 2: Add olive oil and stir until fully blended. Remove from heat.

Step 3: Transfer mixture to a medium-sized bowl or any size jar and place in the fridge until it’s solid.

Step 4: Remove from fridge and get ready to whip it up. If it’s in a jar you’ll need to transfer it to a medium-sized bowl first. Whip using a hand mixer or stand mixer. Scrape sides down as needed. Whip until fluffy ~ about 3-4 minutes depending on how cold your mixture is – then add castile soap and whip until fully combined.

Step 5: Spoon shaving cream into an airtight container and store in a cool, dry place.

The ingredients in this recipe are shelf stable for quite a long time on their own without a preservative. However, if water gets into the jar they will spoil much more quickly. I pat my hands dry with a towel hanging right outside the shower before scooping the shaving cream out. Remember it doesn’t lather, just a thin layer is all that is needed. It took Adam a few days to get used too, but he likes it and said it works pretty good.

This formula can make the tub/shower floor slippery. It usually doesn’t if you’re just using what you need to shave with – about a quarter-sized amount for each leg – but it can. Take extra care and/or consider using a non-slip surface like a bath mat.

Meditation Practice


The update on Angie is that she is feeling better the last few days. She had her medication adjusted so she isn’t as nauseous. That is a huge blessing so that she can eat and have energy. I am so grateful to our Heavenly Father for watching out for her. Thank you for all your continuous prayers for her. She needs something good everyday in her life and reminders about how much she is loved. I know her kids and husband help do this for her. This is a hard fight and she is going to do all she can to win. I thought maybe I could just post about another practice that helps me feel calm and be able to let the good in my life everyday.

I thought I would talk about meditation today. If you take 10 minutes in the morning and 10 minutes at night, it can really improve your health and support your body in healing. It’s one of the big pieces of the health puzzle that people don’t always remember to do. It is really just taking some time everyday to breathe, ponder, pray, and listen. Yesterday I was listening to the Mormon channel, a free app that will stream live radio and other church programs to your devices. There was one on meditation that I was listening to. There is a series of christ-centered meditations you can use that help guide you in some simple short meditations. There is one on healing your heart with the Savior that is beautiful. On your Mormon Channel App on your iphone, search “Christ-Centered Meditation.” One easy practice to start doing is to breath in through your nose for 6 counts, hold for 6 counts, and release for 6 counts. Then you wait a moment and then do it again, 6 times. You will notice that you will feel more calm at the end of this simple practice. You want to sit with you back straight and shoulder’s relaxed, no legs crossed. Do your breaths, sit quietly, and just think and stay calm. Sit in a quiet state for just a few moments. It’s really that easy.

Some other forms of meditation are just being outside in nature. I love to go on walks and surround myself with something beautiful to look at. I think bringing this calmness to yourself makes room for other important feelings to happen like taking time to laugh everyday. For me, this can be hard. I just take everything too serious sometimes. So I have to make a conscious effort to relax and just laugh with my kids and husband.

I picked out these photos today of Angie, because we were able to be outside together, go to the beach, be in a beautiful park and garden, and walk. Just watching my kids playing together brings joy and peace to my soul. What can you add into your day to bring some peace and happiness into your life? Maybe try to start with meditation and see where it takes you.

Here is another meditation practice just from Youtube. There are so many types and voices so you need to experiment to see what you enjoy.


Some of you may have heard of Ghee. It is clarified butter or butter that has had the milk proteins cooked out of it. It is very simple to make and taste really great. If you have any problem with Dairy, then this is definitely worth trying as a wonderful animal fat source. Most people with dairy allergies can have butter because it is mostly just the milk fat, but there is a small amount of the protein casein that is in butter. Ghee is even more pure of casein. You can buy Ghee at most health food store, but if you have access to Kerrygold Butter than this is much more affordable and you can just make it at home. It is more important than ever to start getting some good animal fats in you. That was not a misprint. You need good, organic, grass-fed animal fats into your body to heal your gut, skin, hair, nails, joints, bones, and brain. Try is out! Just make sure you keep your eye on it. I just burned 30$ of grass-fed butter the other day because I left it for over an hour without checking on it. It depends on how much butter you use and how hot for how long to keep it on. Just do it until you notice that the white fluffy stuff in sinking to the bottom. It will start to brown, and then you know it is done.

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