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13 Scientifically-Proven Lavender Essential Oil Uses

Lavender (Lavendula augustifolia) is a flowering plant that has been used for over 2000 years as an essential oil and used in foods to treat health concerns. The amount of evidence for lavender health benefits is actually quite remarkable when you put it all together. However, many websites claim that lavender essential oil uses are seemingly endless. Is this based in research? Let’s explore the scientifically proven lavender essential oil uses that we can apply today.

10 Potent Peppermint Essential Oil Uses for Health

Mentha piperita, or the peppermint plant, has been used for centuries as a medicinal herb and in cooking. Peppermint is found in many cleaning products, teas, candies, and stomach medicines today. Peppermint oil is also steam extracted into essential oil from the leaves for its health benefits. Experts in essential oils always have this powerful oil on hand. Here are 10 potent peppermint essential oil uses. You will most certainly find a use for it right away.

Kids Cook: A Culinary Challenge

Kids cook the most creative things!  We all need a challenge, but growing minds need it more.   As a nutritionist, I know that I need to get inspired to keep kids and adolescents excited about cooking, including my own kids.  They live in the moment. I needed to make a fun challenge, so here is what

Broccoli Sprout Benefits for Brain Health

Broccoli sprout benefits are numerous, and in part, come from a potent compound called sulforaphane. Sulforaphane easily crosses the blood-brain barrier where it can reduce the effects of toxins; this is a big reason why it is thought to protect neurons and the brain. What are Broccoli Sprouts? Broccoli sprouts are tiny broccoli plants that are

Best Heart Health Supplements for 2019

Can you help prevent heart problems with supplements? Experts agree that supplements can improve your cardiovascular health. Here are the best heart health supplements to look for in 2019. Do You Need Supplements? If you wait to protect your heart until you have a health issue, your window for prevention of disease closes.  It is much

Puerh Tea Benefits for Health

Puerh tea is the most complex tea on the planet.  Puerh tea benefits health because is rich in antioxidants and fermentation products that reduce inflammation in the body.  By dampening inflammation, it may reduce all chronic diseases. The Ritual of Tea I am an unapologetic coffee drinker.  Lately, though, yearning for more variety in my

Lavender for Anxiety

The most legendary use for lavender is to help calm the body and mind. Find out how lavender for anxiety may be your next favorite remedy. Lavender has been used traditionally for many health issues, including infections, pain, improving mood, and digestive relief.  Lavender today is approved by the European Medicine Agency for use to relieve stress

How to Treat Acid Reflux Naturally

Heartburn medications are given out with broad liberties, almost as if there are no consequences to their use. Heartburn drugs, or proton pump inhibitors, such as Prilosec and Nexium, are now over-the-counter, allowing anyone to take them.  There are deep and far-reaching consequences to taking these medicines long-term, and no one is talking about them.   It is

Homemade Aromatherapy Gifts for Health

Stress can be ramped up through the holiday season due to the cost of buying presents.  But it’s not only the cost: we all want to find presents that require careful thought and consideration of the person receiving. Aromatherapy gifts help to de-stress the giver and receiver. I am writing this blog to help ease

8 Handmade Chocolate Recipes that are Healthy!

This time of year, most people want to bake handmade chocolate treats. However, come January 1st people feel remorse, resolving to lose weight and become healthy.  The cycle repeats every year. This blog is dedicated to chocolate-lovers: Yes, you can have chocolate AND  feel good about it come January 1st. Chocolate can be VERY healthy.  Keep in mind,

Keep Thanksgiving 2019 Healthy With Antioxidants

Thanksgiving 2019 dinner.  It’s one day in the year. That shouldn’t be a problem for our health, right?  Right! The antioxidants we have in our diet can make or break festive holiday occasions so much easier on our body.  Why should we worry about the holidays? It is the parties, the after-parties, the cocktails, the

9 Sage Essential Oil Benefits

The herb known as sage is time-honored as a potent, healing plant. Sage use as essential oil likely dates back as far as the Middle Ages; the method of steam distillation for essential oils was then developed [R].  Sage essential oil benefits are vast for health because it is a very concentrated form of sage. People have used sage medicinally

NAD Supplement Forms and Health Benefits

Vitamin B3, or niacin, has some fascinating health benefits. Niacin is an essential nutrient that plays a role in making energy, or NAD, in the body. NAD supplements for health come in a variety of forms. Find out if you should consider adding NAD or niacin to your daily routine. The potential for niacin compounds

Can Gluten Intolerance Cause Weight Gain?

Excess weight can be tied to many foods and eating patterns.  One that many people may not think about is gluten.  Can gluten intolerance cause weight gain?  Learn more about how your carbohydrate choices may influence your weight. Important point: any food that may cause inflammation in the body may also lead to weight gain.

Is Coconut Healthy? A Wide-Lens Perspective

What a funny time we live in. Supermarkets display Paleo bars and virgin organic coconut oil right next to marshmallows, super-sized jugs of soda, and Cheetos. The consumer is faced with a myriad of conflicting messages in the media; one minute we are told that carbs are evil, and the next minute, we are told

10 Iron Deficiency Treatment Myths

This happened: I had an iron deficiency for years, perhaps decades before I finally figured it out how to effectively treat it. Iron deficiency treatment is far from perfect and there are many myths about food sources and supplements of iron. Why would a nutritionist not know how to recognize their own iron deficiency?! In

Is Aged Cheese Healthy?

Cheese has gotten a bad rap for a LONG time.  I’m here to set the record straight. Can it actually be GOOD for you? Find out 8 reasons why aged cheese may benefit your health. But first, let’s explore a little controversy and history of this savory snack. Some doctors vilify dairy; others think it is a necessary,

Building Strengths To Become Healthy

Building strengths in our lives has more impact than focusing on trying to improve our weaknesses.  We can either fight our tendencies or build on them to make them our strengths.  I hope that this week, you all can focus on your idiosyncrasies and make them your strengths in life. I chuckle right now because as we

10 Common Food Fears and How to Overcome Them

Original post June 3, 2018 Food fear can hold us back from many things in life.  By food fears, I am referring to anything about eating that makes us afraid.  This can be fear of trying new foods, food label fears, fear of uncertainty, fear of losing comfort, and fear of disappointment to name a

Huckleberry Benefits + Recipes and How to Pick

Huckleberry picking and the reward of this deeply flavorful fruit is truly an unforgettable life experience.  These tiny berries are rich in antioxidants that may help protect the heart, protect brain function, reduce cancer risk and more.  Huckleberry benefits more than health: it will benefit your senses, your taste buds, and your sense of adventure! 

Body Image: It’s not about the fat.

Updated March 18, 2019 Often, our body image is closely tied to our self-worth. People often say they “feel fat.”  But, is feeling fat a true feeling? Why do we associate a feeling with body fat?  I want to take time to appreciate the wonderful breadth of knowledge and insight that my good friend and colleague,

Asparagus Benefits + History and Cooking

Many varieties of asparagus exist, but only 1 is readily available today: green asparagus.  If you are lucky, you may occasionally spot a purple or white variety.  Asparagus, a vibrant, spring vegetable, has some serious health benefits. With over 100 known potent compounds, asparagus may be just what the doctor ordered.  Find out my journey

Cilantro Oil Detoxification Benefits

We need powerful plants more than ever to help us stay healthy. Cilantro oil is king of natural plant detoxification when it comes to heavy metals.  The ancient Egyptians knew of cilantro’s power and science is demonstrating its benefits today. Sometimes, knowledge of food informs our taste buds. If we know the benefits, it makes

Lemon Essential Oil Digestion Benefits

Despite modern advances in medicine, nausea and digestive disorders are very stubborn and resistant to treatment.  Lemon benefits for digestion are appealing because it is a safe and a potentially beneficial add-on for almost any digestive issue that you may have. What Causes Digestive Issues? The Standard American Diet gets in the way of a

Coenzyme Q10 Supplement Benefits for Health

Coenzyme Q10 supplement benefits are vast because of the wide-spread roles of this powerful antioxidant in the body. I like to think of coenzyme Q10 as the element your body has plenty of when everything is going just right.  You are young, healthy, your diet is perfect, and you feel vital.  You don’t smoke or

Vitality and Work Performance Nutrition

Work performance nutrition is very important to help employees function at their best, to have vitality, and to even have work satisfaction. Some great research is pointing out how MUCH nutrition helps your employees and you. Nutrition and quality of life really matter at work and are tightly connected. Sure, we can look at numbers

Tryptophan Health Benefits Beyond Turkey

When people think of tryptophan, one word mostly comes to mind: turkey.  This is really a funny thing to me.  Tryptophan health benefits are very promising and vast. Let’s explore this substance called tryptophan, which is so much more than a Thanksgiving nap-inducer. Turkey isn’t even in the top 5 high-tryptophan foods. But, it is

Does Cinnamon Help Diabetes?

Does cinnamon help diabetes? My knee-jerk reaction to this topic is “of course it is.” Why? It is natural, it is a spice, and its flavor is gorgeous. My reaction comes from decades of reading nutrition research. A huge body of research points to the fact that spices have amazing health benefits. Most substances that carry

Why I Make Canning Salsa Every Fall

Most of us always have a health goal or two in mind. Whether you want to lose weight, gain muscle, clear up your skin, or something entirely different, it’s completely human to always be working toward something. You might not always meet your goals as quickly as you want to, and that can be frustrating.

Heal Your Gut With 10 Easy Steps

Can you heal your gut? Many easy steps can be taken to improve digestion, absorption, and to help your whole body in the process. A huge key to healing your gut is to improve the type and amount of bacteria that live in your digestive tract.  This blog will describe was to keep you and

5 Spicy Health Tips

Powerful Spice Combinations About a decade ago I got turned on to a flavor combination that I simply can’t resist: black pepper, oregano, cumin, and garlic.  When these four ingredients are toasted in a pan with a bit of olive oil, they become transcendental. I decided long ago that it wasn’t acceptable to buy “seasoning packets”

The Experienced Gluten Sensitivity Guide

Should you get tested for celiac disease? Health professionals say it all of the time: wait until you check with your doctor to see if you have celiac disease before trying a gluten free diet.  This might seem like sound logic because celiac disease is a serious condition that can damage your body severely. The gluten itself damages

7 Coffee Health Benefits

7 Coffee-Related Health Attributes I do love talking about the health attributes of foods. Coffee health benefits are very vast and I will describe them for your here. I also include a recipe feature with coffee, which is a true love of mine. Here is an overview of coffee health benefits Focus Energy Memory Burns

Broccoli Benefits for Hormone Balance

My Broccoli Mantra I eat broccoli every day.   No, it’s not because I’m a glutton for punishment, or that I’ve been proselytized from years of working in nutrition.  I hope that after reading this, you will also learn to love it too for its extensive complexity. Maybe you already do, and just need a little nudge

Your Gut is a Battlefield

Be Strong, Small Warriors I woke up early this morning thinking about the gut and all its complexity.  Maybe I was still sleepy, because the Pat Benatar song came piping into my head as I thought about the “good” bacteria fighting the “bad” bacteria.  “We are strong! Your gut is a battlefield!” So what happens

Marjoram Uses for Health

Marjoram is a beautiful herb that is renowned for its joyful qualities.  Essential oils, including marjoram essential oil, have been used for over 2000 years for health. Marjoram essential oil is gaining popularity again today because it may help get to the root of many health problems. Marjoram uses are vast, and include reducing pain,

Online Dietitian Health Gurus Talk About Their Favorite Vitamins

You may be missing out on vitamins and nutrients. In fact, you probably are. Getting advice about good supplements from experts in nutrition is the best way to get sound advice about vitamins. Who has the most training in nutrients? Registered Dietitian Nutritionists. Online dietitian experts talk here about their favorite vitamins for health, how much you need, and why these nutrients are important for your best health.

13 Scientifically-Proven Lavender Essential Oil Uses

Lavender (Lavendula augustifolia) is a flowering plant that has been used for over 2000 years as an essential oil and used in foods to treat health concerns. The amount of evidence for lavender health benefits is actually quite remarkable when you put it all together. However, many websites claim that lavender essential oil uses are seemingly endless. Is this based in research? Let’s explore the scientifically proven lavender essential oil uses that we can apply today.

10 Potent Peppermint Essential Oil Uses for Health

Mentha piperita, or the peppermint plant, has been used for centuries as a medicinal herb and in cooking. Peppermint is found in many cleaning products, teas, candies, and stomach medicines today. Peppermint oil is also steam extracted into essential oil from the leaves for its health benefits. Experts in essential oils always have this powerful oil on hand. Here are 10 potent peppermint essential oil uses. You will most certainly find a use for it right away.

13 Natural Antihistamine Remedies

  Seasonal allergies are miserable and disrupt daily life. You may not be aware that many plants and natural antihistamine remedies can go a long way to helping you manage your seasonal allergies. First, I will describe what histamine is so that you can be informed about how various products work. Read on to see if

Kids Cook: A Culinary Challenge

Kids cook the most creative things!  We all need a challenge, but growing minds need it more.   As a nutritionist, I know that I need to get inspired to keep kids and adolescents excited about cooking, including my own kids.  They live in the moment. I needed to make a fun challenge, so here is what

Improve Heart Health With Vitamin K2

Have you ever met someone that takes their medicine, eats well, and STILL gets heart disease?  Could this someone be missing some key nutrients? If you live in the West, the answer is undoubtedly yes. One of the key nutrients that is missing – even from the healthiest Western diets – is a very elusive vitamin

Can You Prevent Atherosclerosis with Vitamin K2?

It is possible to prevent atherosclerosis. The most important nutrient that reduces the risk of hardening or atherosclerosis of the arteries is the nutrient vitamin K2.  When you are healthy, your arteries and all blood vessels are flexible, responsive and dynamic. You can still help prevent atherosclerosis at this stage with adequate nutrition and vitamin

Best Heart Health Supplements for 2019

Can you help prevent heart problems with supplements? Experts agree that supplements can improve your cardiovascular health. Here are the best heart health supplements to look for in 2019. Do You Need Supplements? If you wait to protect your heart until you have a health issue, your window for prevention of disease closes.  It is much

5 Reasons Why Kids Need a Vitamin K2 Supplement

Vitamin K2 is a newly discovered nutrient that is vital for health.  New research suggests that children and adults are often very low in this protective nutrient.  Find out why vitamin K2 supplements may help your child’s health. Are Vitamins Good For Kids? The term vitamin literally means “vital amine.” Without adequate vitamins or other

Puerh Tea Benefits for Health

Puerh tea is the most complex tea on the planet.  Puerh tea benefits health because is rich in antioxidants and fermentation products that reduce inflammation in the body.  By dampening inflammation, it may reduce all chronic diseases. The Ritual of Tea I am an unapologetic coffee drinker.  Lately, though, yearning for more variety in my

Lavender for Anxiety

The most legendary use for lavender is to help calm the body and mind. Find out how lavender for anxiety may be your next favorite remedy. Lavender has been used traditionally for many health issues, including infections, pain, improving mood, and digestive relief.  Lavender today is approved by the European Medicine Agency for use to relieve stress

How to Treat Acid Reflux Naturally

Heartburn medications are given out with broad liberties, almost as if there are no consequences to their use. Heartburn drugs, or proton pump inhibitors, such as Prilosec and Nexium, are now over-the-counter, allowing anyone to take them.  There are deep and far-reaching consequences to taking these medicines long-term, and no one is talking about them.   It is

Homemade Aromatherapy Gifts for Health

Stress can be ramped up through the holiday season due to the cost of buying presents.  But it’s not only the cost: we all want to find presents that require careful thought and consideration of the person receiving. Aromatherapy gifts help to de-stress the giver and receiver. I am writing this blog to help ease

Weight Loss Expert Interview with Dr. Lori Shemek

When I branched out into the world of online health, one amazing benefit that I have had is connecting with health experts across the globe. This group of experts is changing how medicine is done, and most importantly, changing people’s health and vitality. Weight loss is challenging, but much more approachable with the right professional.

8 Handmade Chocolate Recipes that are Healthy!

This time of year, most people want to bake handmade chocolate treats. However, come January 1st people feel remorse, resolving to lose weight and become healthy.  The cycle repeats every year. This blog is dedicated to chocolate-lovers: Yes, you can have chocolate AND  feel good about it come January 1st. Chocolate can be VERY healthy.  Keep in mind,

Keep Thanksgiving 2019 Healthy With Antioxidants

Thanksgiving 2019 dinner.  It’s one day in the year. That shouldn’t be a problem for our health, right?  Right! The antioxidants we have in our diet can make or break festive holiday occasions so much easier on our body.  Why should we worry about the holidays? It is the parties, the after-parties, the cocktails, the

9 Sage Essential Oil Benefits

The herb known as sage is time-honored as a potent, healing plant. Sage use as essential oil likely dates back as far as the Middle Ages; the method of steam distillation for essential oils was then developed [R].  Sage essential oil benefits are vast for health because it is a very concentrated form of sage. People have used sage medicinally

15 Easy Health Tips

Sometimes quick and easy-to-digest facts are most helpful for improvements in our health.    Too often, we focus in on negative things that we do.   I want to give you a quick list of 15  easy health steps that are fun! You can start doing some of these today to improve your health. I make

NAD Supplement Forms and Health Benefits

Vitamin B3, or niacin, has some fascinating health benefits. Niacin is an essential nutrient that plays a role in making energy, or NAD, in the body. NAD supplements for health come in a variety of forms. Find out if you should consider adding NAD or niacin to your daily routine. The potential for niacin compounds

Virtual Gastric Band For Long Term Weight Loss

The Virtual Gastric Band is a non-surgical technique which uses the power of hypnosis to retrain you to be satisfied with smaller amounts of food. Your unconscious mind will think that it has had a small band placed around the top part of the stomach so that you feel fuller faster and satisfied sooner. There are moments in

Can Gluten Intolerance Cause Weight Gain?

Excess weight can be tied to many foods and eating patterns.  One that many people may not think about is gluten.  Can gluten intolerance cause weight gain?  Learn more about how your carbohydrate choices may influence your weight. Important point: any food that may cause inflammation in the body may also lead to weight gain.

10 Iron Deficiency Treatment Myths

This happened: I had an iron deficiency for years, perhaps decades before I finally figured it out how to effectively treat it. Iron deficiency treatment is far from perfect and there are many myths about food sources and supplements of iron. Why would a nutritionist not know how to recognize their own iron deficiency?! In

The Power of Fasting for Health + Side Effects

Move over breakfast, fasting is here to stay.  Sorry, Kellogg’s and Nabisco. Research in the world of fasting is becoming robust for helping with many aspects of health.  The power of fasting can benefit everything from your weight and inflammation to reducing cancer risk. As you will quickly find out, fasting is definitely not for everyone and

Do you Need Vitamin B6 or P5P Vitamins?

Vitamin B6 is fascinating. I hope that this in-depth look gives you a big appreciation of the vitality we get from nutrients. Activated vitamin B6 or P5P (pyridoxal-5-phosphate) are sometimes needed for best health and mood. Why?  Modern diets and medicines.  Read on to learn more about activated vitamin B6, food content, and why you

Banana Facts for Health

Bananas are REALLY popular for a reason.  They are delicious, portable, sweet, and satisfying.  Banana facts for health are also surprising and vast.  Bananas are a rich source of antioxidants, including gallocatechins, dopamine, and anthyocyanins. Banana Fun Facts Humans share 50% of their DNA with bananas Bananas are a berry, while strawberries are not! Along

Ready to Reach Your Health Goals?

Most of us always have a health goal or two in mind. Whether you want to lose weight, gain muscle, clear up your skin, or something entirely different, it’s completely human to always be working toward something. You might not always meet your goals as quickly as you want to, and that can be frustrating.

10 Interactive Healthcare Influencers on Twitter

Interactive healthcare influencers are changing the face of medicine today.  Social media channels change our world view of healing! My favorite way to find interactive healthcare is on Twitter!  In the world of social media, Twitter is friendly, light, and interactive.  This is most true if you choose the right people to follow. It is

Vitamin E: Natural Tocopherol and Tocotrienol Benefits

Vitamin E is made up of two classes of substances called tocopherols and tocotrienols. When found naturally in foods and in natural supplements, tocopherols and tocotrienols benefit our health. They act as antioxidants to protect the brain, may improve diabetes symptoms, protect the heart, and more.  When it comes to vitamin E, you should get

Huckleberry Benefits + Recipes and How to Pick

Huckleberry picking and the reward of this deeply flavorful fruit is truly an unforgettable life experience.  These tiny berries are rich in antioxidants that may help protect the heart, protect brain function, reduce cancer risk and more.  Huckleberry benefits more than health: it will benefit your senses, your taste buds, and your sense of adventure! 

Plant-Based Milk or Cow's Milk: How to Choose

Choosing the Best Milk Plant-based milk or cow’s milk: which is best for health?  With so many new options on the market, the shelves can be very confusing. So many healthy-looking milk products are also loaded with sugar.  Find out how to choose the best milk option here. My Personal Story of Milk-Drinking There is

Body Image: It’s not about the fat.

Updated March 18, 2019 Often, our body image is closely tied to our self-worth. People often say they “feel fat.”  But, is feeling fat a true feeling? Why do we associate a feeling with body fat?  I want to take time to appreciate the wonderful breadth of knowledge and insight that my good friend and colleague,

Music Health Benefits

This week, I’m honored to have a guest blogger and fellow nutritionist featured here, Jeanette, Kimszal, RDN.    She is a bright nutritionist and dietitian who is determined to make people healthier and feel better. I love working with Jeanette and confiding in her about the future of food and the future of nutritionists in general.  She

A Time for Reflection and Self Care

How are you taking care of yourself this week? Pause for a moment. Sometimes, rather than pressing forward with more information, tasks, and facts, taking a moment to calm the mind and nourish the soul is the best thing for health. This is true for me. A Time For Reflection We can’t be healthy and

Folate Versus Folic Acid: Are They Equal?

Will the Real Vitamin B9 Please Stand Up? Vitamin B9 has many names for similar compounds, which can get confusing.  They also are used differently by the body depending on the type.  Vitamin B9 can be called folate, methylfolate, folic acid, and other names.  However, this may shock you: Folic acid is NOT a vitamin. A

Asparagus Benefits + History and Cooking

Many varieties of asparagus exist, but only 1 is readily available today: green asparagus.  If you are lucky, you may occasionally spot a purple or white variety.  Asparagus, a vibrant, spring vegetable, has some serious health benefits. With over 100 known potent compounds, asparagus may be just what the doctor ordered.  Find out my journey
The Healthy RD Blog Posts
Best Frankincense Oil for Health
Best Frankincense Oil for Health
Updated May 24, 2019 Frankincense oil has legends that extend far and wide, from ancient Egyptians and biblical texts to modern day miracles.  Are these…
Capsicum Health Benefits and Uses
Capsicum Health Benefits and Uses
Updated May 15, 2019 Capsicum, or pepper, is a fruit that is a member of the nightshade family of plants.  The word capsicum stems from…
Marjoram Uses for Health
Marjoram Uses for Health
Marjoram is a beautiful herb that is renowned for its joyful qualities.  Essential oils, including marjoram essential oil, have been used for over 2000 years…
Is Oat Bran A Nutritious And A Low Carb Oatmeal?
Is Oat Bran A Nutritious And A Low Carb Oatmeal?
Oat bran is fibrous, but don’t let that scare you away; it can taste great.  Oat bran nutrition is off the charts and it won’t spike your…
Online Dietitian Health Gurus Talk About Their Favorite Vitamins
Online Dietitian Health Gurus Talk About Their Favorite Vitamins
You may be missing out on vitamins and nutrients. In fact, you probably are. Getting advice about good supplements from experts in nutrition is the best way…