6 foods that are sabotaging your metabolism & 5 essential oils that help your metabolism recover


If your metabolism is healthy and running as it should, it burns off your calories and keeps you feeling excellent. Exercise and plenty of sleep also help your metabolism function optimally, but did you know that certain foods you eat could be sabotaging your efforts?

These six foods could be slowing down that burn you count on your metabolism for to keep things running optimally. 

Are you consuming any of these metabolism-busters regularly? 

1. Refined grains

There's a difference between whole grains that fuel your body and refined grains. Refined grains are stripped of that necessary fibre and nutrients your body needs. These grains are refined in the interest of taste and texture, but they leave your metabolism slower. You can bypass this issue by choosing whole grains that haven't gone through the refining process. 

 2. Sugary drinks

Sugar is dangerous, especially in liquid form. Sodas, energy drinks, or even sports drinks can all drag your metabolism down. If you want to make sure your efforts at the gym aren't wasted, stop drinking your calories. Save the sugar for a rare treat, like a little slice of birthday cake on your big day. It's a much better tradeoff!

 3. Processed vegetable oils

They might sound healthy with names like sunflower oil or soybean oil. But these processed vegetable oils, which include canola oil, have a higher risk for heart disease. If necessary choose coconut oil instead. But ultimately it’s best avoid the oils altogether. 

 4. Artificial sweeteners

Perhaps the only thing worse than sugar itself is artificial sweeteners. You may think you're making a healthier choice, but choosing sucralose, aspartame, and saccharin are all linked to health issues you certainly want to avoid. They can also mess with the good bacteria in your gut, which could hinder your weight loss efforts.  Avoid artificial sweeteners -- if you need to use a sweetener, use something natural such as stevia, pure maple syrup or raw honey.

 5. Non-organic produce

Organic produce might cost more, but in the end, you'll wind up spending less on healthcare by staying healthier. When you buy non-organic, you're getting more pesticides which slow down the metabolism, not to mention cause high insulin levels and glucose intolerance.  Take a look at the 2019 Clean Fifteen/Dirty Dozen list to see the items you should always buy organic, and the ones you can opt to buy conventionally. 

 6. Granola

It seems like a healthy choice, but the granola you find in your supermarket often contains hidden sugars and added ingredients that don't do you any favours. When you take in more sugar than you think, you cause an overload known as leptin resistance. This makes you hungrier while slowing that metabolism to a crawl. If you love granola, you can make your own by selecting fresh seeds, nuts, and oats to enjoy the taste and get true health benefits.

Now that you know what foods might be harming your metabolism get started on cutting them from your diet. 

If it's hard to rid soda from your life, start weaning until you no longer crave it. Replace it with water flavored with fresh fruits, and you'll be on your way to looking and feeling better from the inside out!

Even with dietary changes it can take up to 12 months to rebalance your metabolism and hunger-hormones. Including essential oils are another way to support you body cutting out these foods and getting your metabolism back on track. 

To be honest I completely dismissed doTERRA’s Slim & Sassy blend during my first year educating people about oils.  I’m a big believer that when it comes to weight loss that there’s no short cuts - slow and steady is the only way to go. So no way was I going to tell someone to just start using this oil and all their weight would drop off. 

Turns out I didn’t truly understand the role of plants in supporting weight loss. 

Let’s delve into this….

doTERRA’s metabolic blend contains cinnamon, ginger, peppermint, lemon and grapefruit. Each oil plays a specific and synergistic role in supporting weight loss and balancing metabolism. 

  1. Cinnamon helps to support steady blood sugar balance. With blood sugars are out of whack and the spikes and dips that goes along with it you’ve got a recipe for overeating and cravings.  Cinnamon balances by influencing how insulin works to bring the glucose into your cells and burn it for energy rather than converting it to fat for storage. 

  2. Ginger is famous for it’s ability to help support healthy digestion. If we are digesting and absorbing more nutrients from the food we eat then our body will feel more nourished leaving you less likely to have food cravings. Ginger also helps to support better fat metabolism. Which basically means it’s helping our body at the cellular level to metabolise fat more effectively. 

  3. Peppermint - who doesn’t know it for its digestive support. Peppermint eases digestive discomfort by reducing inflammation along the gut lining. Even if you don’t actually experience discomfort, due to the typical western & environment we live in you are likely to have some degree of inflammation along the gut-lining. This inflammation hampers your ability to absorb nutrients leading to…..you guessed it -food cravings.

  4. Lemon & grapefruit are both similar in their roles. But grapefruit has an added effect - Grapefruit acts like an appetite thermostat. If you have an under active appetite you’re likely going long periods without eating and skipping meals. This causes your body to go into starvation mode leaving you wondering why you’re not losing weight when you eat so little!

    On the other hand you might have an over active appetite. You’re eating all your meals and picking like crazy in between. 

    But get this - grapefruit will up regulate the under active appetite and down regulate the over active appetite just like a thermostat. 

    All citrus oils are also great for cleaning our bodies of unwanted toxins by binding toxins and removing them more effectively. 

    Over the years it’s likely you’ve built up toxin stores in your cells. When your body is struggling to keep up with eliminating excess toxins your body encapsulates these fat-soluble toxins in fat cells to protect you from them and get them away from your vital organs….hello love handles and queasy thighs. 

    That fat becomes very resistant.  Your body doesn’t want to burn these fat cells for energy because if it does then we have toxins on the loss again. So you’re left with this resistant fat.

    Citrus oils help bind these toxins and eliminate them - which has become known as the ‘toxic backlash’. With toxins been eliminated from these fat cells your body won’t need to hold onto them and you can start to metabolise those cells for energy.

    And just incase your body, based on a history of unhealthy habits still wants to produce fat cells which you don’t want - more fat cells equals more storage capacity, citrus oils also help your body to metabolise those fat cells, so you basically better fat burner. 

Hell no! I don’t shy away from recommending this blend now.

It’s not a panacea for weight loss, but let’s face it our bodies have a lot to deal.  Just a little added support from therapeutic plants can help your body do want it naturally wants to do. 

Your turn: Have you made changes that effected your metabolism? Have you tried essential oils to support your metabolism?  

8 Easy Swaps For These Common Ingredients

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Have you been wanting to ditch the dairy and see what changes you notice? 

Or perhaps you want to try out a new recipe without setting off a food allergy, but you're allergic to one of the main ingredients in most recipes. 

It could even be that you're just one or two ingredients short of the recipe you want to try and don't have time to run to the store. 

For all these occasions and more, it's helpful to know a few common ingredient replacements to hack into your cooking skills.

Whether your goal is to be healthier, to use what's already in your kitchen, or to avoid a food sensitivity issue, these ingredient swaps can help you be a master of ingredient disguises!


Baking something? You can use coconut oil in a ratio of 1:1 in either soft or solid form to replace the need for butter.


If milk is called for in whatever you're baking, you can swap it for any type of nut-milk. That means almond milk or any dairy-free milk in the same amount as called for in the recipe. 

Whipped Cream

Want to top your fruit with fresh whipped cream but without the dairy? Use coconut cream instead. Just be sure that it's well chilled overnight and only use the solid parts for the whipping. It has such a fresh and light taste to it!

Going Gluten-Free

Instead of using regular flour, use a cup of gluten-free flour plus a half-teaspoon of xanthan gum. Read the labels though…some gluten-free flour varieties already have xanthan in them which means you won't need to add it. 


Whether someone has an egg allergy or they're plant-based, you can still bake up tasty treats by replacing each egg in the recipe with 3 tablespoons of flaxseed meal combined with 6 tablespoons of purified water. Make sure you mix it into a paste first before combining it with your other ingredients. You can also substitute eggs with unsweetened applesauce, to make things easier. 

Fish Sauce

Many Asian recipes call for the use of fish sauce. For those that have allergies or follow a plant-based diet, you can swap it out with either soy sauce or tamari or my fav is Braggs Aminos Sauce. Although you won't have that same umami flavour the fish sauce will bring, it will still be delicious, and you'll hardly notice the difference.

Grated Parmesan

If you need to add grated parmesan to your recipe, choose nutritional yeast. Side note: it's fabulous on air-popped popcorn, too.


Vinegar is one of those that can stump you in the kitchen since there are so many types, but the good news is that it's very versatile. So if you have a recipe that calls for white vinegar, but you only have apple cider vinegar, you can use what you have. The only vinegar you can't just randomly sub in or out of your recipes is balsamic vinegar because the flavour is truly unique. Thankfully, it's an ingredient that meshes well with all diets so you won't be doing anyone harm. 

With this quick list of common ingredients to swap, you'll be able to master any dish for any occasion or any dietary concern.

YOUR TURN: I want to know if your favourite swaps - what did you eliminate from your diet and what did you replace it with? Drop a comment below……

Top 10 tips for a healthy summer salad

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Yep! It’s true! 

Salads aren’t always the healthiest option.

We automatically classify some foods as healthy, especially of there’s a glimmer of a fresh vegetable in it. 

But sometimes the ‘healthy’ option isn’t as healthy as you think :(

Let's talk about how to keep your salad super nutritious without compromising on taste. 

And if you still think salads are boring, bland or just for ‘dieters’ - you’re in for a surprise, my friend!

Here’s my top 10 tips for creating mouthwatering healthy salads.

#1 Ditch the Bottled Dressings

Most bottled salad dressings from the supermarket are made with processed, omega 6, inflammatory vegetable oils. If you so find one made with extra virgin olive oil, it’s likely mixed with other artificial ingredients or been exposed to excessive heat and/or light which greatly compromises its quality. Shop-bought salad dressings and vinaigrettes adds loads of calories, saturated fat, trans fat and miscellaneous additives to your salad.

#2 Avoid Roasted & Prepackaged Nuts

Nuts are one of my favourite snacks and salad toppers. But the kind of roasted, prepackaged nuts that you buy are smothered in gross processed vegetable oils and then heated to high temperatures. (similar to my point above). These nuts are very unhealthy. Always buy raw nuts.

#3 Throw out the croutons

These are mostly made from white bread (aka refined white flours), processed fats and preservatives and will add many unwanted empty calories to your salad. If you desire a crouton-y crunch, try using raw nuts & seeds, or make your own croutons with whole grain bread.

#4 Replace the Cheese

Not because it’s cheese or because I support a plant based diet, but because there are so many poor quality cheeses on the market. If you’re someone who opts for cheese, it’s likely because you like the mouth feel of fat. I suggest leaving the cheese out of the salad and try using fresh avocado instead. Add ¼ avocado, chopped and sprinkle with some sea salt. Creamy and delicious! If you’re not willing to opt-out of cheese try and source high quality cheese and limit your portion to 1 ounce. 

#5 Avoid (with a capital A) Prepackaged Processed ‘Deli’ Style Meats

Nope, nada, never ever. Forever ever? Yep. Replace with plant based protein options, see 10 below).  (link to WHO)

#6 Go Big

A salad is the easiest way to cram in a bowl full of veggies. If you follow the rule of 5 (see below) and add ½ cup of 4 different veggies plus 2-3 cups of leafy greens, you’re already there! This is my favourite combo; 2 cups baby leafy greens and ½ cup each of grated red cabbage, shaved carrots, chopped cauliflower and thinly sliced cucumber. Eat this kind of salad most days of the week and your health will improve dramatically, even if you change nothing else. 

#7 Do Fatten It Up

Fat is good, I’d even say it’s a non-non-negotiable on your plant! We need fat for so many bodily functions such as nervous system support, nutrient absorption and even to maintain a healthy metabolism. The ‘right kind’ of fats will not make you fat.  Infact they will help you feel satiated. The ‘right kinds’ include (but not limited too) avocado, nuts, seeds and if you do choose to use oils, only cold pressed oils.

#8 Dress It Up

Your salad dressing will make or break your salad. Make your own! Try oil-free dressings and also vinaigrettes made with good quality oils. You can download my favourite dressings here. 

#9 Add a Palmful of Protein

We need protein not just to achieve optimal health, but for survival! There’s a little protein in everything but vegetables and fruits do not provide a substantial amount. To pump up your protein intake & boost satiety use any combination of the following in salads; cooked quinoa, brown rice, beans, peas, sprouts, hemp seeds or edamame. Ensure your salad has somewhere between ½ cup of these protein rich plants (about a palmful) and your salad will be filling and energising. 

#10 Warm It Up

Avoid eating your salad directly from the fridge when all the veggies are still cold. This can impair digestion and can also makes salads less appetising. Let your salad come to room temperature before you dig in.

Let’s toss it all together!!

I’ve created a formula that makes it real easy to prepare a salad from anything in your cupboard.   

Click here to access my Build a Bowl download. Use my formula to help you create delicious, nutritious, satisfying salad bowls and choose from my favourite homemade salad dressings.  

(As a bonus you’ll get a breakfast & dinner bowl formula too).

Now your turn: What’s your favourite salad recipe?

5G - What you need to know


I confess - I have a tendency to shy away from sharing anything with you that might be a tad ‘divisive’ – politics, religion and the like.

My mission has been to inspire you to take simple steps towards your health goals by being positive, inclusive and sharing enjoyable recipes and essential oils swap-outs that can make a massive difference to your health.  

You could say my moto is ‘share not scare’ :)

But today I need to break my ‘rule’ and get stuck into something that’s deeply worrying & will affect the health of every living organism on this planet.

Something that we must take action on now.

The rollout of 5G.

Most people think that 5G is just like 2G, 3G and 4G and that it will just mean we have even faster internet.  Yay! I’m all for progression.

But 5G will come at great cost to public health and safety.

5G technology is very different to 4G.

5G will use extremely high (millimetre wave) frequencies, which are poorly transmitted through solid material. To make up for this, instead of having one large phone tower like we have currently, there will be the tower and then antenna set up about every 100 metres.

5G is designed to deliver concentrated and focused electromagnetic radiation in excess of 100 times current levels and will result in a massive increase in inescapable, involuntary exposure to wireless radiation.

Scientists, worldwide are cautioning that before rolling out 5G, research on human health effects urgently needs to be done FIRST to ensure the public and environment are protected.

Across Europe, over 230 scientists from more than 40 countries have expressed their “serious concerns” regarding the ubiquitous and increasing exposure to EMF generated by electric and wireless devices already before the additional 5G roll-out.

They refer to the fact that “numerous recent scientific publications have shown that EMF (electromagnetic frequencies) affects living organisms at levels even well below most international and national guidelines”.

Effects include:

  • increased cancer risk

  • cellular stress

  • increase in harmful free radicals

  • genetic damage

  • structural and functional changes of the reproductive system

  • learning and memory deficits

  • neurological disorders

  • negative impacts on general well-being in humans

Damage goes well beyond the human race, as there is growing evidence of harmful effects to both plants and animals.

Dr. Sharon Goldberg, an internal medicine physician & professor, comments on 5G while speaking to the U.S. Senate.

“Wireless radiation has biological effects. Period. This is no longer a subject for debate when you look at PubMed and the peer-review literature. These effects are seen in all life forms; plants, animals, insects, microbes. In humans, we have clear evidence of cancer now: there is no question. We have evidence of DNA damage, cardiomyopathy…neuropsychiatric effects…5G is an untested application of a technology that we know is harmful; we know it from the science. In academics, this is called human subjects research.” -Dr. Sharon Goldberg

There are now 000s of studies showing the adverse health effects (see links to resources at the end of this email).

Adding to the voices of dissent is Martin L. Pall, PhD and Professor Emeritus of Biochemistry and Basic Medical Sciences at Washington State University.

“Putting in tens of millions of 5G antennae without a single biological test of safety has got to be about the stupidest idea anyone has had in the history of the world.” -Martin L. Pall, PhD (1)

Most Telecom Co’s can’t even get insurance!

It’s a fact that most insurance companies will not indemnify against EMF effects.

Telecom companies around the world (such as Vodafone, Verizon, At&T) are warning their investors of potential major costs due to real or alleged risks from EMF pollution from their products.

Vodafone – Extract from their Annual & Transition Report Filed 05/10/14

“Our business may be impacted by actual or perceived health risks associated with the transmission of radio waves from mobile telephones, transmitters & associated equipment.”  

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Verizon – Extract from their Annual Report (2014)

“We are subject to a significant amount of litigation, which could require us to pay significant damages or settlements.”

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AT&T – Extract from Annual Repot 2014

“Unfavourable litigation or government investigation results could require us to pay significant amounts…..As we deploy technologies, especially in the wireless area, we also face current and potential litigation relating to alleged health effects on customers... ”

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Breaking International Law

Rolling out 5G, without a truly independent, impartial task force of scientists with zero conflict of interest flies in the face of the precautionary principle and breaks international law.

UNESCO, the United Nations Educational, Scientific and Cultural Organisation developed the Precautionary Principle which states:

“When human activities may lead to morally unacceptable harm that is scientifically plausible but uncertain, actions shall be taken to avoid or diminish that harm.”

This basically means that big tech needs to prove safety - FIRST. But 5G is being rolled out without any proper safety studies. 

What next?

I urge you to do your research (look at some of the links below).

If you, like me, want to see safety studies carried out BEFORE the 5G rollout rather than allow your family to become human test subjects, you need to take action now.

Remember, just because we have the technology, doesn't mean we should use it.

To take action follow these steps:

  1. Sign the International Appeal to Stop 5G. Click here to sign the appeal.

  2. Speck or write to your local Government official.  Ask them if they are aware of the health hazards & share the links below with them or forward them the link to this article. Your local council has the authority to say NO when the Telecommunication’s companies approach them to put up 5G towers.

Your turn: I’d love to hear your feedback. Were you aware of the health hazards of 5G?  Are you inspired to take action?  Leave a comment below.


(1) Report by Martin L. Pall, PhD and Professor Emeritus of Biochemistry and Basic Medical Sciences at Washington State University. Read here. (The end of chapter 1 lists extensively peer-reviewed studies categorised into the eight types of harm caused by EMF).

Thanks to 5G Apocalypse for the screenshots used in this email.

A more detailed explanation of 5G can be found here http://www.5gappeal.eu/what-is-5g-an-introduction/

http://www.bioinitiative.org 4000+ studies

http://www.justproveit.net 1168+ studies

http://www.emf-portal.org 23840+ studies

http://www.powerwatch.org.uk 1659+ studies

More peer reviewed research articles here https://ehtrust.org/scientific-research-on-5g-and-health/

Scientists Warn of Potential Serious Health Effects of 5G http://www.5gappeal.eu/the-5g-appeal/

Call for Truly Protective Limits for Exposure to Electromagnetic Fields (100 kHz to 300 GHz) https://www.emfcall.org/the-emf-call/

FCC Chair discusses 5G concerns https://www.youtube.com/watch?v=jhMxLPci1lA&feature=youtu.be

The Precautionary Principle https://unesdoc.unesco.org/ark:/48223/pf0000139578

Scientists Warn of Health Effects: Washington DC Council 5G Small Cell Roundtable https://www.youtube.com/watch?v=ljLynbr5iPc

EMR and Health Reports http://www.emraustralia.com.au/website/emr-and-health-publications

26,000 Scientists Oppose 5G Rollout https://principia-scientific.org/petition-26000-scientists-oppose-5g-roll-out/

UN Staff Member: 5G is War on Humanity https://www.youtube.com/watch?time_continue=139&v=lNZOtrAzJzg

How to make DIY perfume using doTERRA essential oils


I ditched the perfume a long time ago, back when I discovered that (and this will shock you)….

… the word “fragrance” can include any of 3000 synthetic chemicals, including potential hormone disruptors, neurotoxins, and phthalates.  

Navigating the perfume aisle is a minefield!

Even the most ‘prestige’ perfume is full of fake fragrances.

Sure, there are some really good companies out there making safe perfumes but you are unlikely to find them on the high street and unless the product is certified organic by a professional body then you cannot trust the label (even if it actually says organic).

Why avoid synthetic perfumes?

Here’s what you need to know before you ‘treat’ yourself to the latest celebrity endorsed scent.

  1. Cancer: According to the Breast Cancer Fund, we should avoid synthetic scents including hormone-disrupting phthalates in order to reduce our risk.  

  2. Child Autism & Other Birth Defects: Phthalates strike again! A study published in Environmental Health Perspective found that women with higher levels of certain phthalates gave birth to children that, years later, were more likely to display disruptive behaviour (study). Most concerning is that fragrance materials are able to accumulate in human fat tissue and are even present in breast milk.

  3. Allergic & Toxic Bodily Reactions: Fragrances are one of the top five allergens in the world. This could manifest physically as headaches, migraines, difficulty breathing and sinus congestion.  All conditions that have increased dramatically (study) and is thought to be because of the increased use of products containing fragrance (study).

  4. Hormone disrupting: Read about phthalates are affecting your hormones here.

How to avoid synthetically fragranced perfume?

Finding out this stuff is and can be scary.  But my mantra is;


Sure it feels overwhelming and I agree impossible to become 100% tox-free.  But the good news is that you can easily reduce your exposure significantly and detoxify your body.

Every little ‘swap out’ makes a difference.   

This is a journey for me too and I’m with you every step of the way.


How to make DIY perfume

Making your own PUREfume is so simple.  You’ll wonder why you never did it before.

This is the very first blend I ever made.



  • 10 drops Whisper (the oil of femininity)

  • 10 drops Citrus Bliss (the oil of creativity)

  • 10 drops Lemon oil (the oil of focus)

  • 5 drops Ylang ylang (the oil of the inner child)

  • ¼ cup of vodka (such as Smirnoff or Absolut that have a 50/50 ratio of water to alcohol)

 Add alcohol into a small glass spray bottle. Add essential oils and shake to combine. Mist over your body before dressing or over your clothes. Shake well before each use.  


How to personalize your own scent

Experiment with different type of scents until you find your special one!

The basic recipe is 1 teaspoon of essential oils to ¼ cup of alcohol.


Here are some other blends that I love;

Floral: Geranium, Lavender and Ylang ylang

Oriental: Ginger, patchouli and Frankincense

Woody: Cedarwood, sandalwood and Vetiver

Fresh: Bergamot, Grapefruit and Wild Orange


Your turn:  Do you make your own perfume? What’s favourite oil for creating a natural PUREfume? 

Why candles are damaging your health



 Ah, the romance, the calm, the unwind….



Yep, candles have just as much grey area as anything else it turns out, and picking one, scented or unscented, requires a little research before lighting those wicks to unwind.

In today’s blog we’re going to go deep into the problems with candles & find out how to scent your home & create an ambiance naturally!

One of the problems with candles is, phthalates.

Phthalates are hormone disruptors & are present in most fragranced products.

They are a ‘plasticizer compound’ that make fragrances last longer and they make certain plastics uber bendy / soft / stretchy (think of those kids goopy coloured gels and ‘ monster slime’ from a toy shop or a cheap puzzle play mat or a PVC raincoat or contact paper or vinyl flooring).  

The damage from phthalates, is caused by daily, repeated exposure – every day adding to your toxic load.

That damage can mean everything from male sperm count issues, to asthma, to a change in the male babies’ testes, to increased breast cancer incidences .

For those of you who are the ‘nerd out types’ like me, here are a few studies for you to plunge into:

  • Phthalate exposure and its effect on reproductive outcomes and sexual organs, specifically male babies. (study, study )

  • Increased risk in allergic diseases (study)

  • Increased risk of pregnancy loss and/or gestational diabetes (study)

  • Sperm counts – 50% lower sperm counts on average in the past 50 years. Is that not crazy? (study)

  • Infinite endocrine disruption issues at subclinical levels, i.e. not severe enough for ‘treatment’ but enough for symptoms to be a problem to people. (study)

And then there’s the girls… girls reaching puberty at 8?!

It’s not normal & we shouldn’t normalise it nor say ‘back in our day girls were usually around 12’ and shrug.

This can be fixed if we detox our world, our products, and therefore our people.

The good news about phthalates is that they don’t stay in the body for long like some chemicals.

But sadly, phthalates aren’t the only thing that’s wrong with the average scented candle. Here’s what else is in the majority of candles out there:

  1. Many scented candles contain lead in the wick. Mm, just love the smell of lead in the air, don’t you? Best to buy from a local-to-you candle maker that you can ask rather than a pack-of-100 tea lights, type of vibe. Most of the lead coated wicks come from Asia, where there isn’t any law against the use of it.

  2. Paraffin, which is basically a waste product from the petroleum industry. Lots of yucky gases go up into your indoor space with the burning of paraffin. It’s basically like a teeny tiny diesel engine burning inside your home. Isn’t that gross?

  3. Soy is often GM derived (genetically modified soy). While ‘better for us’ than petroleum derived paraffin, it’s sadly supporting GM agriculture to buy soy candles (unless they state that they’re organic or Non GMO project verified). The other problem with soy is the heavy processing and need for super strong fragrance (hello phthalates!) to mask the smell of unpleasant soybean oil.


  1. Don’t buy cheap candles for starters. .

  2. If you do burn cheap candles, do it with windows open, to at least circulate a little fresh air and minimise indoor pollution from the paraffin.

  3. Don’t buy supermarket air freshener candles.

  4. Check the wicks for metal by pinching two fingers around the wick and seeing if there’s any hiding in there. Most probably lead if there is. Move on!

  5. Choose unscented candles, unless you can be sure they’re scented with pure essential oils.

  6. Choose Pure Beeswax candles. These are without a doubt the best option available. Some manufacturers mix beeswax with paraffin, so definitely watch for 100% beeswax.

  7. Make your own candles – look up a DIY olive oil candle or beeswax candle.


  1. Dip a whole bunch of wood BBQ skewers into your favourite essential oil blend, pop them into a jar & place by an open window to breeze through the house?

  2. Get an essential oil diffuser (this is the best way to preserve the healing properties of doTERRA’s Certified Therapeutic Grade essential oils, rather than an oil burner which will damage the compounds.)  Wild orange is a favourite of mine, or a little grapefruit and peppermint in the morning.

  3. Pop a little water in a saucepan and do a 5-minute simmer of your favourite essential oils and rosemary or citrus peels – The house will smell amazing in minutes!

  4. Add a few drops of your favourite oils to your shower while the hot water steams up before you turn on the cold and get in. It’s like stepping into a delicious aromatherapy treatment. Eucalyptus or tea tree oil are wonderful natural disinfectors and amazing if you’re changing seasons or feel like a cold might be on the way and you want some immune support!

Ditching the candles and any other ‘fake smells’ is just about the quickest change you can make to detox your home. 

Once you’ve experienced natural smells, watch what happens when you go to someone else’s home where they’re burning smelly candles. Notice how your sense respond. Their toxicity will be SO obvious, you won’t believe you never realised.


7 tips for staying healthy over the holidays (without ruining your fun)

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Can you believe the holiday season is upon us already.  I know I’m with you – It’s crazy how fast time flies by.

This is the busiest, shiniest, yummiest and craziest time of the year but it is the time of year when you are most likely to fall flat when it comes to your self-care routine.

However with the new year around the corner this is actually the best time to ease yourself into healthy practices to nurture your body and feed your soul.

In this post I’m sharing my top tips for staying healthy over the holidays and avoiding any tummy trouble.     

#1 Get a workout/meditation/yoga session in first thing in the morning. 

This will start you off on the right track, because as the day moves on it’ll only get harder, with visitors, cooking, wrapping and what not.  Let’s just say there’ll be a lot of distractions.  Plus the last thing you want to do is interrupt a social outing to do some self-care.  This is the time of year when you get to catch up with your friends and family. Make the most of it and feel good doing so by having done your routines in the morning.   

#2 Have a green juice or smoothie 2 hours before your meal 

Having a green drink before your meal will ensure you are not starving come mealtime which will help avoid overeating.  It will also give you a super nutrient boost, and help you cope with the usual holiday fare.  

Infact in a season when we’re surrounded by sweets and celebratory foods, we need a little extra support to make healthy choices so I’m making this my number one tip for the entire holiday season. 

Drink a green juice or smoothie everyday over the festive period.  Why not? It only takes a few minutes to whiz up a green drink.  This is one of the best ways to add nutrient-dense foods to your daily diet and support your digestive system.

This habit will also help boost your energy, immune system and overall health. Plus, when I start my day with a green drink, I’m more likely to continue to make good choices throughout the day.

Here’s my favourite green drink recipe.

#3 Sip on hot water with lemon juice or a drop of lemon essential oil 10-15 minutes before your meal. 

This will help get those digestive juices flowing and allow your body to break down food more quickly and easily.

#4 Go ‘to town’ with your sides & salads

When mealtime comes, start with a salad, and make sure your main plate is filled with hefty portions of vegetables.  Most side dishes are plant based and packed with nutrients. Don’t forget about them!

#5 Eat slowly and don’t forget to chew

Pace yourself.  Put your fork down between bites. Get stuck into the conversation. Your tummy don’t got teeth!  So ease the burden by chewing your food.

#6 Have some desert, you deserve it!

I don’t believe in making yourself feel bad about the food you choose to put into your body.  Practicing healthy eating is a mindset. It would serve you well to forget the ‘good versus bad’ food mentality and just do the best you can with what you have.    

#7 When you’re finished with dessert, have some ginger tea

This will help you to digest your meal and ease any flatulence.

Dealing with tummy trouble

This time of year can also be stressful for some.  And if you suffer from tummy upset, then that, along with the holiday food can provide the perfect storm for your symptoms to flair.

If you need extra support you can access the protocol I use with my clients to ease symptoms while we get to work on the root cause.  This approach is natural and plant based.  You can access it by clicking here.

Quite literally your digestive system is the centre of your mental and physical health.  So you could say it’s worth taking care of especially if you want to make the most of the holidays.

I hope these suggestions help you feel more comfortable and prepared to fully enjoy the pleasures of the season without overdoing it.

If you’ve anymore tips I’d love to hear them.  Leave your suggestions below.

(Originally written for & published by Movement for Modern Life. )

10 Dead-Simple Ways to Decrease your Exposure to Hormone-Harming Endocrine Disruptors

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Hormones. They drive us crazy. We blame them for anything to do with PMT, pregnancy or teenage tantrums. Other than that, we mostly just ignore them.

But did you know that just about everything you do is dependent on hormones?

Hormones are like little messenger carriers dictating how much energy you have, how well you sleep, your weight & even how well you can fend off illness.  

Like most people my journey to better health began with food – we are what we eat after all. But it wasn’t long before I released that my skin was also ‘eating’ whatever I put onto it.

After all your skin is your biggest organ and absorbs about 60% of whatever you rub onto it. 

This pushed me to step outside the world of nutrition. That’s when I discovered a class of chemicals called endocrine disruptors.

Today I’m going to talk about what these are, where they are and easy ways to reduce your exposure to them (without driving yourself crazy!)

What are endocrine disruptors?

Endocrine disruptors are chemicals that mess with our hormones.

They work by mimicking hormones and can make our own natural hormones go a little crazy. They can keep your body from using or absorbing a particular hormone, interfere with the messages your hormones are trying to deliver, or even hijack your hormone producing organs. 

Why should you care?

Most of us use personal care products every single day, whether its shampoo, deodorant or foundation, without thinking about what these chemicals might be doing to your body, specifically your hormones.

Women use an average of 12 personal care products per day, exposing us to 168 unique chemicals from cosmetics alone.

Men aren’t far behind with their usage of products like toothpaste, deodorant, shaving cream, shower gels and lotions.  This exposes men to 85 unique chemicals every day from cosmetics alone.

All that before you even leave your house. 

What’s most concerning is that most of these ingredients have never been assessed for public safety. This led to the Environmental Working Group (EWG) creating a database called Skin Deep.  Here the EWG analyse the ingredients in thousands of cosmetics. Here’s what they found;

  • 34% of the first 60,000 products studied contained chemicals that are associated with cancer.

  • 45% contained chemicals that are associated with reproductive & developmental toxicity.

  • 60% of the products contained estrogenic chemicals. These are synthetic chemicals that mimic the hormone estrogen (I’ll explain why that’s not good further down).     

In 2004 the EWG did a landmark study that found out that industrial chemical pollution begins in the womb. This study looked at the umbilical cord of newborn babies and found PCB and DDTs - chemicals banned over 30 years ago! They also found lead and mercury, along with components found in cosmetics such as parabens, phthlates, and synthetic musks.

Another study by EWG looked at teenage girls who now use an average of 17 personal care products per day. They tested 20 teens for 20 different cosmetic ingredients. They found 16 chemicals all  known to alter hormonal levels.

What does this mean for your health?

Let’s look at the effects of two classes of chemicals commonly found in cosmetics; phthalates & parabens.

Phthalates are used as a plasticizer in nail polish and preservative in shampoos and moisturizers.  Because of it’s estrogenic affect these chemicals have known to damage sperm in men, alter sex hormones and alter thyroid hormones in adults.

But the most worrying trend we are seeing today is the lowering of the average age of puberty in girls. In 1920 the average age of a girl getting her first period was 15.5 years, today it’s 10.5 years. 

It’s now considered normal for 6 year old girls to show the first signs of puberty. This is seen in 10% of Caucasian girls.

As someone with two daughters this bothers me. 

There are all kinds of health effects associated with early onset of puberty. The obvious ones are depression, unwanted sexual attention & increased risk of risky behaviour. There’s also an increased risk of diabetes and obesity.

Also, the increased exposure to estrogen over the lifetime of a woman means that there could be an increased risk of breast cancer.  1 in 8 women will experience breast cancer in their lifetime.

The good news is that there’s growing awareness of the damaging effects of the toxic synthetic chemicals in personal care and household products. 

In 2010 President Obama’s Cancer Panel (April 2010) found that

“The percentage of cancers caused by toxic chemical exposure is grossly underestimated.”

“Americans are facing grievous harm from largely unregulated chemicals in the air, food and water.”

We hear so much about over-regulation when it comes to the government in every aspect of our lives but not when it comes to cosmetics. Infact companies (that are legally bound to make profits for their shareholders) are deciding what is safe for us.

Common endocrine disruptors

Here’s a quick rundown on some of the most common hormone disrupters and where you’re likely to find them.

  • Atrazine: This herbicide is sprayed on crops to control weeds and grass. It can be found in drinking water.

  • Bisphenol A (BPA): Despite improved labelling due to public outrage over its use, the supermarket shelves are still loaded with BPA items. It’s common in all kinds of hard and soft plastic including plastic bottles, baby pacifiers and toys, the inside lining of some canned foods, the coating on receipts you get in stores, recycled plastics, dental sealants and in the water, dust and air.

  • Dioxins: Found in fish, seafood, meats, eggs and cheese, this byproduct of industrial processing gets released into the air and settles on the soil making it’s way into our water and plant life.

  • Fire Retardants: A class of chemicals used to make household and commercial goods less flammable such as fabrics, plastics, surface coatings, furniture and baby products.

  • Parabens: Used as a preservative in personal care products, such as deodorants, creams and shampoos.

  • Perchlorate: This industrial chemical is in rocket propellants, fireworks and road flares, and can end up in drinking water.

  • Perfluorinated Compounds (PFCs): A class of chemicals used to repel stains. It’s also found in food packaging and non-stick cookware.

  • Pesticides: Used  in farming and food production to kill insects or organisms that harm or eat the crops.

  • Phthalates: Chemicals found in scented personal care and household products such as perfumes, nail polish, household cleaners, carpeting and in plastics.

  • Banned substances: Arsenic, DDT, glycol ethers, lead, mercury, PCBs have been banned since 1980, but are still present in our food chain.

Easy ways to reduce your exposure to hormone-harming endocrine disruptors

  1. Eat organic. Where possible choose food that has been grown organically and not sprayed with endocrine disrupting pesticides and fertilizers.

  2. Wash all of your fresh produce. Yes, even if it’s organic produce (although organic is going to be a damn sight better than non-organic, it doesn’t always mean 100% free from chemicals and you don’t know where cross contamination has occurred). I make my own produce wash using; 1 part water, 1 cup of white vinegar, 1 tbsp of baking soda and 20 drops of any citrus essential oils. Here’s more about the brand of oils I use.

  3. Take care of your thyroid and liver. These are your frontline endocrine organs. Eat plenty of enzyme-rich food (enzymes are destroyed by cooking at high temperatures) and try adding a liver detox to your seasonal healthcare routine (you’ve got one of those, right!)

  4. Use essential oils to support your endocrine system and keep those hormones in check. Here’s my favourite hormone-balancing, stress-busting rollerball blend: 12 drops sandalwood essential oil, 10 drops clary sage essential oil, 8 drops bergamot essential oil, 8 drops lavender essential oil, 4 drops ylang-ylang essential oil, carrier oil of choice (fractionated coconut oil or sweet almond oil).

  5. Clean your drinking water. Filters like a simple activated carbon jug filter or reverse-osmosis (which is what I use) will get the most of the nasty stuff out of your water.

  6. Eat more plants (& less animal foods). A lot of chemicals end up in greatest concentrations in meat, fish, seafood and other animal products (even organic ones). Limiting these will greatly reduce your intake of endocrine disruptors. On the other hand increasing your intake plant foods that will help you flush toxins from your body–not add to them.

  7. Swap out harmful cosmetics & household cleaners for home-made or low-tox options. Detox your home & skincare routine by getting rid of mystery chemicals and cleaners, dangerous plastic containers, pesticides, sprays, and fragrances lurking in your cupboards. You can make your own (this is easy if you have essential oils) or opt to buy something more natural.   You can refer to the EWGs skin deep database to see how your favourite cosmetics score on their toxicity scale. If you can’t find your product, there’s a nifty feature where you can enter all the ingredients yourself, hit the button and the EWG calculator works it out. 

  8. Vacuum your home. Many endocrine disruptors are found in dust. Use an air filter to catch them and eliminate the rest with a HEPA filter vacuum.

  9. User fewer plastics. Most plastics are at risk of leaching  out chemicals, including not only drinking bottles, but children’s toy, plastic wrap and various recycled plastic items. Store food in glass containers and opt for wooden or cloth toys for kids where possible (I find      this one the toughest, last time I checked I didn’t see too many wooden toys in Toy R’Us! But #progressnotperfection)

  10. Avoid non-stick cookware. Instead opt for stainless steel, cast iron, titanium or ceramic pans.  

I hope you now feel empowered to make some changes.

Remember my favourite motto PROGRESS NOT PERFECTION.

While it might be true that we live in an increasingly chemical world, it is also true that there are more and more non-toxic alternatives available (and it’s never been easier to start making your own, it’s cheaper too.) Every time you put your money into a buying a safer product you’re casting your vote for more!  

Your turn; What one thing will you change after reading this?