Eggs, an Exquisite Protein

I have always loved eggs.  Even when they were out of “style”.  For most of the last 30 years, we have had laying hens and fresh eggs.   Eggs are an amazing; 6 grams of *complete protein, 5 grams of rich healthy fats, ability to raise your HDL (good cholesterol), add antioxidants and trace nutrients, stabilize your blood sugar and can help you lose weight.  It doesn’t get much better than that.

Enough said!  We eat and love eggs; fried in coconut oil or bacon fat, scrambled, hard boiled (thanks to my Instant Pot), omelet, frittata, strata, quiche, custards and more.  A frittata is a crust-less quiche and very easy and quick to prepare. Serve it for breakfast, lunch or dinner.  The leftovers are delicious and it’s even good cold.


Make It Your Way Frittata

Serves 4


Preheat oven to 350′. In a heavy 10″ ovenproof skillet or cast iron pan, saute 1 chopped small onion, minced garlic clove (opt.) in 3 Tablespoons coconut or olive oil over medium-high heat. Cook until tender. Lower heat to medium.

Add into pan 1/2 to 2 cups options: cooked, sliced vegetables (artichoke hearts, broccoli, summer squash, etc.), sliced potatoes, cooked diced ham, sausage, bacon, raw greens (kale, spinach, etc.).  Toss with onions.

In a bowl whisk 8 eggs with salt, pepper and seasoning options: minced fresh herbs, seasoning salts, pesto, seasoning blends, etc.  Pour over everything else in the pan. Stir and gently cook till the sides start to pull from sides, about 3 to 5 minutes.

Top with 1/2 cup or more cheese, of choice, if desired. Place into 350′ oven for 10 to 15 minutes, until set.  Enjoy!


*Eggs contain all nine essential amino acids in the right ratios, so our bodies are well equipped to make full use of the protein in them.

You Are Beautiful, Just the Way You Are!

flowersI’m so excited to announce, You are Beautiful, Just the Way You Are ~ Retreat.

September 21 to 23rd, 2017

Gift yourself this special time to renew and connect with your Beauty, Reclaim Well~being and Happiness.


This event will be at my home in Bonney Lake, Wa.   SE of Seattle, about a 45 minute drive.

To see the schedule and more information:



Bonus added to Holistic Energy Sessions

I’m so excited to announce a added Bonus to each Holistic Energy Session!

A Custom Flower Remedy delivered directly to your mail box with instructions.

What are Flower Essences?

You will receive a custom Flower Essence made to enhance your Session and supporting your body/mind/spirit journey.  Flower essences are the actual flowers vibrational energy imprint transferred by the sun or moon light into water that is further diluted and potentized and preserved with small amount brandy. Flower remedies are used by drops orally or topically.

Unlike essential oils or herbal remedies, which contain physical substances extracted from plants, there is no physical part of the flower in the flower essence, only its healing vibration. Every flower has a different healing quality.

Flower essences offer a gentle way to enhance healing and growth, especially combined with the SimplyHealed™ method.

I have been using Flower Essence since 1992 and have been making my own for over 1 decade. When I prepare a Custom Flower Essence Remedy it can be a single or combination of up to seven remedies depending on what your energy wants. These I have made or have carefully sources. Instructions are included with your Custom Flower Remedy, which will be delivered to you via the mail.

In a Holistic Energy Session you are able to break through blocks and:

  • Manage and Reduce Stress
  • Increase a Sense of Well-Being
  • Feel Excited about Life
  • Empower Yourself
  • Revive Happiness, Joy & Peace
  • Increase Motivation, Productivity & Creativity
  • Feel Positive about Yourself and Your Relationships
Life is short…
Start your journey of Joyful Empowerment  
Schedule your Holistic Energy Session today! 


Happy Summer and more

I hope you’re able to take some extra time for yourself this summer.  My family is very sweet, but I like to take some special time for “me” and sometimes I even purchase something that I wouldn’t normally purchase.   You may even want to.

Do you like and use Essential Oils?  I have for over 30 years.  Check out this short video about a new company, Aroma Foundry.

I am very happy with the Aroma Foundry essential oils.  Great quality, customer service, packaging and pricing.  I think you’ll like their oils.

Are you getting enough of B12 and Probiotics?

The National Academy of Sciences recommends 2.4 mcg of vitamin B12 each day to boost metabolism and maintain healthy nerve cells and probiotics because your gut bacteria can get out of whack from stress and hormonal fluctuations due to menopause. I take a sublingual tablet everyday to boost my energy.

Everyday I drink some homemade Kombucha and a few times a week Milk Kefir in Smoothies, and vegetable ferments. These are great ways to infuse your body with probiotics.

Summer Herb Waters

I have previously posted about Herb Waters, but I can’t get enough!

Many of us have a hard time drinking enough water.  Especially plain water, even if it’s filtered.  I get that.  It’s so nice to drink something with flavor.  So instead of buying flavored waters make your own.

General  Directions:
Pick fresh herbs or herb roots.  Rinse and shake out excess water.  Bruise the herbs by twisting or slice.  Place herbs into jar.  Add optional sliced fruit or vegetables.  Fill jar with water and some ice.  Refill jar with water as needed for that day.  At the end of the day, drain excess water and place spent herbal mixture into compost or chicken bucket.

My current favorite is Spearmint Rosemary.  I feel enlivened and mentally more alert from drinking this blend.

Experiment by adding fruits, cucumbers and herbs into your waters.

The key is keeping your amazing body hydrated while enjoying the beverages you drink.

Tired, Wired and Always Busy

Rabbit bounced in a small glen around several other animals. “And what do you know? I was off like lightning. That fox didn’t even know what to think.” Rabbit laughed at the memory.

Mrs. Frog, Mr. Duck, and Mrs. Squirrel exchanged glances. He was doing it again! He was bragging about how fast he was.

“I can leap just as far as you can.” Mrs. Frog finally said, tired of hearing his stories.

“Yeah…but you leap and flop.” Rabbit said flouncing toward her. “I leap and run like the wind!”

Just then, an old scratchy voice came from a tall patch of grass near the pond. “You may be able to run like the wind, but I’ll bet I could beat you in a race.”

Rabbit stopped bouncing for a moment to investigate who had spoken. He crept to the edge of the patch of grass just as Mr. Tortoise poked his head out.

Rabbit rolled in laughter. “You? You are challenging me?”

“I am” A smile wrinkled his wizened face.


Often, in our lives we take on the role of the rabbit. We too believe we are fast, efficient, and can get it all done. We may even, like he does, take pride in our ability.

We may not be runners. But more and more people today identify themselves as multitaskers.

We try to simultaneously watch television, cook dinner, text message a friend, and have a meaningful conversation with our spouse. We lay down in our beds at night proud of the fact that we were able to get it all done.

But do we really get it all done? And if we do, are we doing it well?

New studies have shown that those who multitask are, in fact, less efficient than those who don’t. We have all heard the stories of people walking into fountains while texting, parents being disconnected from their children because of their devices, and even medical mistakes because of multitasking.

Multitasking isn’t only having an impact on our minds and relationships. It is also affecting our bodies. The busyness in our lives is causing stress in our hearts and our homes…and our bodies.

Our adrenals supply the body with adrenaline. It is great when we are doing something exciting and thrilling. It hones our senses and makes us feel alive.

But constant stress can weaken this important part of our bodies.

Adrenal fatigue is becoming more and more common. We are living our lives at a pace in which our bodies cannot keep up.

Some symptoms of adrenal fatigue are:

  • Difficulty getting up in the morning
  • Brain fog
  • High energy in the evenings
  • Cravings for salty foods
  • Weak immune system
  • Joint pain
  • Weight gain
  • Depression

So how do we fix it? How can we let go and heal our bodies, minds, and relationships?

Three things can help us do this:

First, we must take the position of the tortoise, rather than the hare. We must slow down. Think before we act. Turn off our televisions. Connect with our families. Put our phones away at dinner time. Take time to breath. Enjoy the beauty of the world around us.

Second, we must be willing to evaluate, with honesty, how we live our lives, and the way we spend our time.

Ask yourself the following questions:

  1. What am I doing now that I could delegate?
  2. Is what I am doing in line with my core beliefs and goals?
  3. What things do I need to quit doing in order to focus on my goals?

Third, be selective with how you spend your time and who you spend it with. After you have evaluated your time and cleared out all those things that aren’t serving you, it will be time to select, with intention, what you want to have in your life. Set healthy boundaries around your time and allow yourself to focus on one thing at a time. Shifting your whole attention to one task at a time is a sign that your mind is healthy, agile, and creative.

If you can follow these three steps, you, like the tortoise, will win the race.


The day of the race came. Mrs. Squirrel’s trill voice sounded above the hubbub of activity along the race track. “On your mark. Get set. Go!”

Rabbit bounded like a shot out of a gun. His breath came fast and deep into his lungs and dust flew from his feet. Before he knew it, the crowd, Mr. Tortoise, and the starting line were all a tiny dot behind him.

He noticed a tree on the side of the race track. The sun shining through the leaves made lace-like patterns in the grass. He looked behind him. Mr. Tortoise wasn’t even in view. He slowed down and plopped onto the cool grass. Leaning against the tree, he was soon fast asleep.

At the word, “Go!” from Mrs. Squirrel. Mr. Tortoise focused all his attention down the road. The cheering crowd, Rabbit, and even the starting line seemed to fade around him. All he saw was the finish line. “One step in front of the other.” He said to himself.


To see all of video Tired, Wired and Always Busy, click link below:

Joint Pain Relief and So Much More

This is so exciting! I am free from joint pain and plantar fasciitis. About 3 months ago I did a bunch of research and created a new herbal formula hoping it would relieve some of my symptoms. And it did!!!  I usually drink 1 to 2 cups daily.  Then I ran out and stopped for a week.  Well some of the pain returned.  This tastes delicious and if I have to drink this daily not to ache, I will.

Today I am sharing it with you. It’s easy to make. I order most of the ingredients from Mountain Rose Herbs.

Let’s make a cup.  Add a heaping teaspoon of Turmeric Chai Concentrate to a mug.  Pour in 1 cup boiling water.  Add sweetener (honey or stevia) to taste.  Top with a float of your favorite milk.  Enjoy!

Turmeric Chai Concentrate

  • Place 2 cups Cold Water in medium sized saucepan.
  • Sprinkle 3 packages of Gelatin. Stir and let sit for 5 minutes.
  • In a mixing bowl stir together:
    • 1/2 cup Turmeric Powder
    • 2 Tablespoons Ginger  Powder
    • 2 Tablespoons Cinnamon Powder
    • 2 Tablespoons Cardamon Powder
    • 1 1/2 teaspoons ground Black Pepper
    • 1/2 teaspoon Real Redmond Salt
  • Pour all powered ingredients into saucepan with water.
  • Over medium heat, stir in 1/2 cup Coconut Oil.  Continue to stir as it thickens. Usually 5 to 10 minutes.
  • Take off heat and stir in 1 Tablespoon Vanilla Extract.
  • Pour into jar.  Cover with lid and place in refrigerator.  Keeps for 1 month or more.

All of the ingredients have properties that will benefit most of us.  This formula is easily absorbed.

  • Turmeric – anti-inflammatory, antioxidant, increase brain function, heart health,  anti-depressant
  • Ginger – digestion, nausea, reduces pain, anti-inflammatory, immune system (a daily favorite herb of mine)
  • Cinnamon – antioxidant, anti-inflammatory, fights diabetes, hearth health, brain function, immune support
  • Cardamon –  improve digestion, stimulate the metabolism, antidepressant, heart health
  • Black Pepper –  anti-oxidants, improve digestion, anti-inflammatory
  • Real Salt – immune system, brain health, trace minerals, natural antihistamine
  • Coconut Oil – heart health, brain health, digestion,  anti-inflammatory
  • Gelatin – digestion, joints, sleep, mood, skin & hair
  • Vanilla – antioxidant, antibacterial,  anti-inflammatory, mood

Each of these ingredients have so many more benefits than I’ve listed.

Herbal Teas ~ My Favorites

I LOVE herb tea and drink it daily! In our kitchen we have a cupboard that is the "Tea Cupboard".  It contains: mugs, tea pots, herbal tea blends, hot cocoa, candied ginger, liquid stevia and a variety of small strainers.

Herb teas not only taste great, they are filled with readily available nutrients.  The aroma of the tea, like essential oils, lifts the spirits.  The physical action of making tea, calms and helps me to have a "pause" in my life.  Making tea is a form of self care that can reduce your stress.

Here are a few of my favorites:

From - Mountain Rose Herbs

Evening Repose  This is my "go-to" when we've got a bug.

Flash Tea For those hot flashes

Mint Chocolate Mate  My favorite with a little stevia and milk. Yummy!

Firefly Chai  I love Chai, especially with stevia and milk or for a treat cream.






Around Christmas I went on a tea buying spree at Fred Meyers.  I love all of these.

Traditional Medicinal Tea are now in grocery stores.  They are formulated by Rosemary Gladstar.  They are perfect for getting over colds, flu and other things.  My daughter loves Throat Coat.

You can make your own tea blends.  They are easy and to do.  Tea Blending is art, not science.  Blending the herbs together is a healing experience in itself.

These are some of my blends:

 Sleep Ease
3 parts Chamomile
2 parts Peppermint
1 part Lavender Flowers
1 part Oats
~ Ready for to relax before bed?  Try this blend. ~
Chocolate Mint Rooibos
3 parts Rooibos
2 parts Peppermint
2 parts Chocolate Chips
~ A great "after-dinner" tea. YUM! ~
2 parts Spearmint
1 part Lavender Flowers
~ This tea is great for relaxation and stress reduction. ~
Rooibos Red
4 part Rooibos
1 part Red Roses
1 part Hibiscus
1 part Rose Hips
This has a "zingy, fruity flavor that is rich in antioxidants.
Lemon Time
2 part Lemon Verbena
1 part Chamomile
1 part Alfalfa
1/2 part Calendula Flower
1/4 part Lemon Peel
 Relaxing and refreshing.  Delicious iced too.
Digest Aid
2 parts Catnip
2 parts Fennel Seed
1 part Peppermint
1 part Ginger Root
This simple blend may aid digestion and help with flatulence.

All of these teas not only look great, but are easy to blend.

~ To make a pot of tea.  Boil water.  Place 1 teaspoon of dried herbal tea blend per cup of water, into strainer.  Cover with lid and let steep for 10 to 15 minutes.  (No longer or your tea can go bitter, because to longer it steeps the more tannic acids are released into the water) Remover strainer or strain tea.  Pour into mug.  Sweeten, if desired with stevia or honey.  Enjoy!!!
Some of you may be growing your own herbs or you may wonder where the best places are to purchase herbs from.  I love growing my own herbs in the garden, then drying them for teas and other preparations.  I still buy some herbs from Mountain Rose Herbs.  They only sell organic herbs, have a quick delivery and great customer service.
***Please forgive the formatting of this post.  One day the program and I will be on the same page 🙂


Happy Gratitude Day

My heart has been a little overwhelmed with family and friends challenges, and life stresses.  I know you can understand this.

A few things have helped lift me and manage my emotions and responses better:

  • Uplifting music
  • Looking and going outside in awe of the beauty of the earth and giving a simple prayer of thanks.  And not asking for anything in this prayer.   Just gratitude.
  • I had a wonderful energy session with my favorite mentor, Carolyn Cooper.
  • Enjoyed lunch with a friend sharing our challenges and encouraging each other.

I had the opportunity to go to a choir concert a couple weeks ago and they sang this song.  It helped my heart to soar.

Look and find 1 thing to give God glory for.  And before you know it you see many things in your life to be grateful for.  Your happiness will increase and God will increase your joy and love.  God bless you!

Why Make Biscuits & Scones…the Easy Way?

Some meals need a little something extra.  To do that, I want it to be quick and easy, but especially good.  We love having biscuits with soup, salads or jam.  The scones are yummy for a breakfast treat, afternoon snack, tea party or even a dessert.

Today, I am sharing with you two of my favorite master recipes and the key to flaky quick breads.  I love variety in cooking.  And have fun adding seasonal ingredients or whatever we’re craving to change things up.  These recipes are very dependable favorites. We live at 900 feet elevation, so adjust if needed for your elevation.




Frozen or very cold, grated butter!

Yes!  That’s the key!!!





Quick Biscuits    Makes 12

– Preheat oven to 400′. Prepare cookie sheet by lightly greasing or silicone baking mat.

– Whisk together in medium sized bowl:                                                                                                                           2 cups flour (I prefer 1/2 whole wheat and 1/2 white)                                                                                      1/2 teaspoon salt                                                                                                                                                                  2 teaspoons baking powder

– Grate 1/2 cup frozen or very chilled butter  into flour mixture  and quickly toss together till it looks like coarse cornmeal.

-Add – 2/3 cup milk                                                                                                                                                              Stirring until dough forms a loose ball.  Knead quickly in bowl with your hands 5 to 10 times.  Don’t over knead.

– Using a regular sized ice cream scoop, place scoop of dough onto silicone baking mat or greased cookie sheet.  Bake for 15 minutes or until lightly golden.

Optional Ingredients: minced herbs, grated cheese, sesame seeds, chopped nuts.







Delicious Scones

– Preheat over to 400′ . Prepare cookie sheet by lightly greasing or using a silicone baking mat.

– In large bowl, whisk together:                                                                                                                                             2 cups flour                                                                                                                                                                               1/2 cup sugar                                                                                                                                                                           2 1/2 teaspoons baking powder                                                                                                                                1/2 teaspoon salt                                                                                                                                                                 Optional ingredients: zest of 1 lemon, cinnamon, ginger, etc.    

– Grate 1/2 cup frozen or very chilled butter  into flour mixture and quickly toss together till it looks like coarse cornmeal.

– In small bowl, whisk together:                                                                                                                                            1/2 cream or whole milk                                                                                                                                                 1 egg                                                                                                                                                                                             1 teaspoon vanilla    

– Pour over flour mixture and with spatula toss mixture till everything is moistened.

-Gently fold in 1 cup of any of these optional in ingredients:                                                                    blueberries, raisins, currents, dried cherries, crasians, raspberries, chopped nuts, diced apples, peaches, apricots or pears, chocolate chips,  etc.

– Using a regular sized ice cream scoop, place scoop of dough onto silicone baking mat or greased cookie sheet.  Or shape dough on floured board into 8″ disc and cut into 8 wedges and place onto cookie sheet at least 2″ apart.  Bake for 20 to 25 minutes or until lightly golden.

– Directly out of oven, drizzle glaze over each scone.

Glaze: 1 cup powdered sugar and 2 to 3 tablespoons lemon juice or milk stirred smooth.






My hope is that these quick, fun recipes will enhance your meals.