Bug Spray

I’ve seen this recipe literally send ticks running! That’s important to be as a person with Lyme.
In 4 oz. witch hazel, I put 15 drops each rose geranium, lemon balm or citronella, and tea tree essential oil.  I’ve also been known to add in some Thieves oil, too.  Who doesn’t love the scent of Thieves?  Ticks. 😉
Some say you have to apply it more often than commercial sprays, but I remember being that you can mix some oil in with it which keeps it on your skin longer, although I haven’t tried that.

I do use it on my kids. I’m comfortable with these oils for kids, but of course feel free to do research if that’s something you’re concerned about.

This is the bottle I use and I got mine through Frontier.
And I buy my essential oils here.  It’s a company I trust and love.
My Lyme doctor recommends Permetherin spray (locally, they sell it at Wal-Mart – the only place I’ve seen it) which you spray on your clothing and let it “set.” It’s really good for hunting clothes and work clothes. It’s not a spray for skin.

Cranberry Raspberry Cream Cheese Bars



  • 1 cup almonds chopped
  • 1/2 c almond meal/flour
  • 3/4 c butter, melted
  • 1 tsp salt
  • 3 Tbsp Swerve (confectioners)

Cream Cheese Filling

  • 2-8 oz bricks cream cheese, room temp
  • 1 cup heavy whipping cream (unsweetened)
  • 1/2 c Swerve (confectioners)

Gelatin Layer

  • 2 c boiling water
  • 2 small packages sugar-free raspberry Jell-o
  • 1 16 oz package frozen raspberries
  • 8 ounces frozen cranberries, cut in half down the width not the
  • length which has a beautiful effec


  1. Preheat oven to 350 F. Grease 9×9 baking dish.
  2. Chop almonds in food processor or by hand. Blend with almond flour, salt, and Swerve. Add melted butter and mix well.
  3. Press into the baking dish and bake for about 20 minutes or until it starts to turn slightly brown around the edges and dry enough in the middle so it doesn’t slide around when the pan is tipped a bit. Allow to cool totally.
  4. In a large bowl, blend the cream cheese until fluffy. In a separate, chilled bowl, whip the heavy cream until it forms peaks. Fold into the cream cheese. Spread into the baking dish over the cooled crust. Refrigerate until set, about an hour.
  5. (For the gelatin layer, keep in mind that you are not following the instructions on the box.) In a large bowl, blend boiling water with the raspberry gelatin packets until dissolved. Add the frozen chopped cranberries and the frozen raspberries, and stir until thawed. Pour over the cream cheese layer and refrigerate until set.
  6. Optionally, serve with extra whipped cream and almond slivers.

Recipe inspired by My Low Carb Recipes.

Cheese Sauce for Vegetables

This cheese sauce is just as creamy as Velveeta but far healthier! No “cheese product” here. I have added garlic powder for a kick, but feel free to leave it out if you like.


  • 1/4 c. butter
  • 3/4 c. cheddar cheese, shredded
  • 1/4 c. Parmesan cheese
  • 1/8 c. heavy cream
  • 1/2 tsp. salt
  • Freshly ground pepper, to taste
  • 1/2 tsp. garlic powder


  1. In a small sauce pan, melt butter over medium heat.
  2. Add cheese and whisk constantly. When it starts to melt, add heavy cream and continue to whisk constantly.
  3. When the cheese sauce comes together, add salt, pepper, and garlic, and whisk a few times.
  4. Remove from heat.
  5. Pour over steamed cauliflower, broccoli, or cabbage.

Low Carb Cheesecake

I love a good cheesecake!  This cheesecake is fluffy and creamy with a delicious hazelnut crust.  Sometimes, I use almond flour instead of hazelnut.  You can also just use coconut flour (increase to 1 cup total) or have no crust at all!



  • 3 bricks cream cheese, room temp
  • 1/2 c. sour cream
  • 1/3 c. heavy whipping cream
  • 3 eggs, beaten
  • 1 tbsp. vanilla extract
  • 1/2 c. Confectioner’s Swerve (powdered erythritol)


  • 1/2 c ground hazelnuts (or other nuts)
  • 1/2 c. Coconut flour
  • 3/4 stick melted butter


  1. Blend hazelnuts and coconut flour.  Add melted butter and incorporate.  Press into a greased cheesecake pan or pie plate. Bake at 300 for about 10 minutes.
  2. While the crust is baking, blend cream cheese, sour cream, and heavy cream. Add eggs, then vanilla and blend until incorporated.  Add sweetener and blend.
  3. When the crust is done, fill with the cream cheese mixture.
  4. Bake at 300 for 45-60 minutes or until center is set.  It usually cracks but if you’d like to use a hot water bath, that will help prevent it.
St. Augustine quote_smudged


I’m sure you’ve heard the news about meat and how it’s cancer-causing.  My thoughts?  Meat in and of itself is no more cancer causing than it has ever been.  What IS cancer-causing is how they’re raising these animals and all the junk they’re putting in the meat these days, both before the animals are slaughtered and when the meat is processed.

Growing up, my dad bought a few beef cows every year.  He raised them on hay, baled by our family from alfalfa he grew.  (My most special memories growing up were of driving that tractor!)

I remember the first time I had filet mignon from what was the best local steak restaurant in our city.  I wondered what was wrong with it!  It was nowhere near as good as my dad’s beef.

So here’s what I think:

  1. Let’s stay away from feedlot meat, especially ones that are processed with nitrates and fillers.
  2. Let’s buy meat from healthy, happy, pastured animals and let’s buy it from farmers we know and trust, especially local farmers which supports our local economies.  These farmers will make sure these animals are treated humanely, including when they’re slaughtered.
  3. Let’s eat more vegetables.  Meat is great.  We need it.  But we don’t always have to eat these huge hunks of meat.  Meat can be a flavoring.
  4. Let’s use the whole animal.  Nose to tail.  It doesn’t make sense to waste the gift of that life God has given to us for our use.

I DO think cancer is scary.  I’m not making light of it.  I have lost a large number of loved ones to cancer, and even more who’ve had it and beat it.  But to vilify meat as God intended it to be when we need to be concerned about the toxins in our food, water, beauty products, the affects of the birth control pill on our breasts, even how bras can contribute to cancer. . . it just doesn’t make sense to me to vilify meat.

I’m including a list of resources for valuable information about vegetarianism and/or veganism, plus some info about soy, that are worth considering as you make decisions about your health.

On that note, I’d like to share this recipe with you by Jenny of Nourished Kitchen for how to make lunch meat.  Fun!  http://nourishedkitchen.com/everyday-lunch-meat/

“Take care of your body as if you were going to live forever; and take care of your soul as if you were going to die tomorrow.” ~ St. Augustine

Adobo Casserole 2

Adobo about you, but I think this casserole is delicious!

I should probably let you think I slaved over this recipe for days until I got it just right, but in reality it was a meal I whipped up because there was nothing else to eat.  It had been a busy day and I didn’t really feel like making dinner; my husband was taking a nap or I probably would have asked him to run to the store for some ingredients.

So I opened up the refrigerator and found a container of adobo sauce hidden in the back.  I had some grass-fed ground beef thawed out.  And, thankfully, I make some pretty awesome cornbread.

So, my husband is in love with this dish.  In fact, my kids ate this dish, even if I did give a little encouragement with the promise of an after-dinner treat.

When I asked my husband what I should call it, he came up with the title above.  He’s clever like that!

Note: I don’t cook with corn or cornmeal very often, but when I do, I use certified organic/non-GMO corn and cornmeal.  

Adobo Casserole

Adobo Casserole: I used ground pork here

Beef Mixture Ingredients

  • 2 T. coconut oil for the pan
  • 1 lb. grass-fed ground beef or pork
  • 1 yellow or white onion (about 1 cup), diced
  • 1 cup cooked corn, divided
  • 7 oz. canned Adobo Sauce, with peppers removed
  • 2 T. tomato paste
  • 1 t. salt
  • 1 t. cumin
  • 2 T. arrowroot powder
  • 1/2 c. water
  • 3.8 oz. can sliced black olives
  • 3/4 c. can chopped green chilis
  • 1/2 c. shredded cheddar cheese, divided
  • 1/2 c. shredded Monterrey-Jack cheese, divided

Corn Bread Topping Ingredients

  • 1 c. gluten-free flour
  • 1 c. cornmeal
  • 1/4 c. evaporated cane sugar (or xylitol or maple syrup or honey work, too)
  • 1 t. baking soda (aluminum-free)
  • 1 t. baking powder
  • 1/2 t. salt
  • 1 egg, pastured, at room temperature
  • 1 c. fresh cow’s milk or coconut milk
  • 1/3 c. coconut oil, melted then cooled a bit
  • 1/2 c. cooked corn (optional)
  • 1/2 c. shredded cheddar cheese, divided
  • 1/2 c. shredded Monterrey-Jack cheese, divided

Plus, additional toppings such as: sour cream, jalapenos, or salsa.

Instructions for the Beef Mixture

  1. Preheat oven to 350 degrees.
  2. Heat a skillet on high heat and melt coconut oil.  Add yellow onion and cook until translucent.
  3. Then add ground beef, cumin, and salt.  Cook until browned.
  4. When let beef is cooking, blend Adobe sauce, tomato paste, and water in a small bowl.
  5. When the beef is browned, add adobo sauce mixture and stir.  Simmer about 5 minutes.
  6. Add black olives and chopped green chilis.
  7. Sprinkle about 2 tablespoons of arrowroot on the ground beef mixture and stir.  Let simmer about 10 minutes and meanwhile prepare Corn Bread Topping.

Instructions for the Corn Bread Topping

  1. In a large bowl, mix gluten-free flour, corn meal, evaporated cane juice, baking soda, baking powder, and salt.
  2. In a small bowl, mix egg, milk and coconut oil.
  3. Make a well in the dry ingredients, then add the wet ingredients to the dry, whisking thoroughly.
  4. Fold in 1/2 c. cooked corn and 1/4 c. of each cheese.

Putting it All Together

  1. In a 9×9″ baking dish baking dish sprayed with coconut oil, pour the Beef Mixture.  Sprinkle with 1/2 c. of each kind of cheese and gently fold in.
  2. Carefully spoon the Corn Bread Mixture on top and spread with a spatula.
  3. Top with remaining cheeses.
  4. Bake at 350 degrees for about 20-30 minutes or until the top is golden and a tooth pick comes out clean.
  5. Allow to cool about 10 minutes before cutting.  Serve with sour cream, black olives, jalapenos, and salsa.

Beating Sinus Congestion or Infection Naturally

Last weekend, I realized I had a sinus infection.  It caught me off guard because I had only had a bit of sinus congestion in the mornings – no cold or anything.  Saturday, it started off with this heavy pressure behind my eyes and ended with painful cheek bones, slight dizziness, and fatigue.

Because of my tendency toward Leaky Gut Syndrome, I avoid antibiotics as much as possible.  So I immediately turned to my arsenal of natural remedies.  Here is my list of simple things I incorporate into my day to bring relief and speed recovery by supporting my immune system anytime I have sinus congestion or infection:

Vitamin C

Vitamin C is a great way to support our immune systems.  I choose sodium ascorbate over ascorbic acid since the latter is made from black mold, although some people prefer a whole food vitamin C.

I also like powder so I can have the option of putting it in capsules or mixing it with a drink.  Usually, I take about 1/2 teaspoon (which is about 4.5 grams sodium ascorbate) in grape juice twice daily.  I know that some people can take more, and they dose according to whatever amount causes loose stools then back down from that.  A friend was prescribed sodium ascorbate when she had whooping cough while pregnant, and she had great success with taking 16 grams daily!

Raw Apple Cider Vinegar

In my vitamin C drink, I add 1 tablespoon raw apple cider vinegar twice daily.  ACV is anti-bacterial, helps balance pH levels, and breaks up mucus.  It can also cause pretty significant yeast die-off symptoms in some, so I am sure to push lots of water and also take molybdenum and s. Boulardii to help ease the die-off symptoms.

Vitamin D3 and Vitamin K2

I also take 10,000-20,000 IU Vitamin D3 plus 1 gram K2 per day.  I split this between 5 drops Thorne Vitamin D3 with K2 (because if you take D3, you need K2, too) and 15,000 IU Healthy Origins Vitamin D3.  By the way, if I hadn’t been slacking on taking my D, maybe I wouldn’t have gotten sick in the first place last weekend!  Optimal D levels are crucial to immunity and gut health.

Essential Oils

I start diffusing essential oils.  Well, even more than usual. ;)  Head Ease (a blend of Basil, Chamomile, Frankincense, Lavender, Peppermint, Rosemary, Sweet Marjoram and Wintergreen) helps ease sinus pressure and soothe irritated nasal passages and respiratory tract.  Four Thieves and Lemon to help support my immune system and detox my lymphatic system.  If I have congestion, I use peppermint and massage (see below).

Sinus Rinse

I begin using a sinus rinse mixture in my Neti Pot at least a few times a day.  This helps pull out mucus and prevent infection.  If my sinuses are dry, which was the case this weekend, it moisturizes.  The mixture I use contains Xylitol, which has been shown to help relieve sinusitis faster than saline alone.

Sinus Rinse Mixture Recipe


  • 2 cups spring water
  • 6 drops Grapefruit Seed Extract
  • 1/2 t baking soda
  • 1/2 t unrefined gray sea salt
  • 1 t Xylitol
  • 4 drops colloidal silver


  1. Add ingredients to water in a sterile container.
  2. Shake well.
  3. Mix in Neti pot with 3 tablespoons hot water; adjust temperature as needed.  Be careful not to burn your sinuses!
  4. Use as needed.

Pain Relief

If I have pain in my sinuses or if I need help loosening up congestion, a warm rice pack (a cotton tube filled with rice – a cotton sock also works great) applied to those areas gives me relief.

I also use White Willow Bark for pain relief since I avoid NSAIDs as much as possible due to leaky gut syndrome.

Sinus massage gives me a lot of relief, too.  If I have a lot of drainage, I do Lymphatic Massage, too.


If I have a cough, lemon and raw honey usually do the trick (helps with a sore throat, too).    Slippery Elm tablets help, too.

Let Food be Thy Medicine

Along with apple cider vinegar, I am sure to eat more garlic and beef stock.  Read here about the benefits of stock.  I try to keep a container in the freezer for just such occasions.  If you’re not keen on garlic breath, garlic comes in handy gel capsules, too.


Be sure to keep flushing the toxins out with plenty of water and broth.

My husband and I swear by a good Hot Toddy (tea, whiskey, clove, lemon, raw honey).  The medicinal qualities behind each of the ingredients gives cold viruses a big punch – and it’s relaxing, too.  If you’re a teetotaler, just skip the whiskey.


Rest is one of the primary things we can do for illness.  I try to clear my schedule, take it easy physically and mentally, and get extra sleep.

My husband always gets Kimchi Stew to help clear his congestion, but it’s too spicy for me.

What helps you get through a cold?

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