Toxic Ingredients in Your Personal Care Products and 5 Things You Should Switch First

“Myth – The government prohibits the use of all dangerous chemicals in personal care products, and companies wouldn’t risk using them.

Fact – With the exception of color additives and a few prohibited substances, cosmetics companies may use any ingredient or raw material in their products without government review or approval (FDA 2005). Whereas the European Union has banned more than 1,000 ingredients from use in cosmetics, the FDA has only prohibited the following (FDA 2000a):….

The above is a quote from my favorite website to check the toxicity of my personal care products: EWG.org/skindeep

What we put on our skin is just as important as what we put into our bodies.

Often, personal care products that are marketed as making our lives better and easier are actually harming us. Many personal care products contain parabens, phthalates, and heavy metals. I am no expert in this, just aware, so for a more comprehensive list check out this article on “Chemicals of Concern”

Did you know that parabens alone can throw off the endocrine system? Affecting libido, thyroid function, and reproductivity! In 2013 I personally experienced negative side-effects from parabens and over the years have discovered many others have as well.

As soon as I discovered that the roots of multiple issues I was having could be found in my shampoo bottles, face wash, and lotion, I immediately switched.

The switch can get costly so I slowly replaced, one-by-one, each product that was hurting me.

This is a great option, but ideally I would have made the entire switch all at once, but sometimes circumstances (like being newlyweds still in college) dictate otherwise.

If you’re just starting the switch today, here are my top 5 picks to start with:

1. Toothpaste

An easy, less expensive, and every day product that leads to repeated exposure. Growing up we were a Crest family, oh gracious, can’t believe I used that all those years. And contrary to popular belief, fluoride is NOT good for you. For more on holistic dental care, check out one of my previous blogs here.

2. Shampoo

Another frequently used product that gets doused on the crown of our head. How much do you love those sudsy bubbles when you lather your hair up? It’s too bad that the chemicals used to create that lather are far from good for you (although incredibly fun). The sudsing agent many of us equate to the cleanliness of our hair is created from Sodium Laurel Sulfate (SLS). This culprit is a leading danger in most of our shampoos.

“SLS is possibly the most dangerous ingredient a consumer can find in most shampoos. So potent is SLS, studies have linked it to serious skin and scalp irritation and disease, hair loss and damage and the ability of the chemical to create nitrate compounds which have been linked to cancer and cell damage.
SLS is often disguised by a variety of chemical names such as diethanolime) (DEA, triethanolamine (TEA) and monoethanolamine (MEA). All are common in almost all shampoos. ”

I couldn’t have said it better, Morrocco Method. For more in depth on this subject, check out this blog by my favorite haircare (and the only brand I trust on my scalp) here.

3. Deodorant

Aluminum in deodorant can clog the lymph nodes under the arm, which is no bueno. The lymphatic system is a master detox system, sending toxins on the highway out of the body. Ever notice your lymph nodes getting swollen and tender when you’re sick…think the same concept, but this time, instead of infection or bad little sick bugs, your deodorant is mucking things up.

Not to mention the many synthetic fragrances that we slather on our underarms. They are labeled “synthetic” for a reason…because they aren’t real. Any time a product lists “synthetic fragrance” or just “fragrance” on their product, exercise caution. These are sneaky little words that can pack a powerful punch. Look for products that are scented with essential oils instead.

4. Feminine Hygiene Products

Sorry fellas, the last two here are going to be more for the ladies.

Let’s face it gals, for one week out of the month we are forced to find a sanitary way to stay, well, sanitary.

When I tell women some of what is in their pads and tampons they’re often shocked! And think about it, not even just a pad, but a chemical filled tampon you are inserting directly into your body! For hours at a time! I can’t remember the last box of Tampax I bought and I hope soon enough you won’t either.

There are two leading options when it comes to holistic period care: organic cotton pads and tampons and silicon cups. Let me be honest, I haven’t gotten brave enough for the silicon cups yet, but I know women who have and they love it or hate it. For now, I play it safe and use a brand called NatraCare. Side note of caution, if you have celiac disease, Seventh Generation uses wheat in their pads. They’re not a bad option, but obviously for me and anyone like me, that’s a no go.

5. Make-Up

I went years without wearing makeup and nail polish because of the ingredients found in the leading brands. Not to mention my face is already acne prone, so putting toxins on top of that was only making the situation worse.

I know as a woman I don’t need makeup to be beautiful, but it sure does help to feel that way sometimes! I researched organic and natural companies for quite some time before deciding on a brand. I chose 100% Pure for their integrity, quality, and holistic approach (not to mention their beautiful packaging!)

We are putting makeup on the most vulnerable skin on our body, near the eyes, and directly in the mouth (think about how often you “eat” your lipstick and lipgloss)

Choose a make-up company that cares about what is in their products in addition to how well the products perform and their impact on the environment. Not ones filled with lead, formaldehyde, and siloxanes.

I mentioned a few companies above with their links, but if you’re interested in more of the products I use, check out my Amazon Store and other links on my “Products I Love” tab.

I have such a passion to educate others not only on nutrition but a holistic lifestyle as well.

This lifestyle is one that encompasses full circle because our bodies depend solely upon us to take care of it in all aspects of life. If you’re just getting started on your natural, nutritional journey, please don’t be overwhelmed! It took me years upon years to learn this much and I still yet have so much more to learn!

I hope I’ve taught you a little something today and that maybe the light bulb has gone on for you.

If you have any questions, please feel free to email me at katie@naturallykatie.com. You can also find me on Instagram and FaceBook.

Some of the links provided may be affiliate links. The cost of product is the same for you, but I will receive a portion of your purchase. By using my links you are helping to support me, my family, my business, and my blogging efforts. I appreciate you and thank you.

Why I Bought a Real Christmas Tree (and You Should Think About Doing It, Too)

Oh, Christmas tree, Oh Christmas tree! How lovely are your braaaaanches!

One of my favorite Christmas memories is going out with my dad to the local grocery store’s parking lot to pick out a Christmas tree. I always wanted a fluffy one, a pretty one, one that I thought my mom would love (my mom LOVES Christmas). Unfortunately, as you get older and you’re in charge of your own expenses and budget, sometimes a Christmas tree doesn’t fit the bill…

Justin (that’s my husband) and I have gone out and chopped our own Charlie Brown trees down since we got married in 2013. Trees so precious, but so fragile, they could barely hold up some of our ornaments. Although I’ve LOVED our Christmas trees past and the fun we had searching for them on top of the mountain, this year, we decided to splurge on a tall, fluffy, beautiful, West Virginia grown, Christmas tree… and boy oh boy, she’s a beaut!

Why did we choose a real Christmas tree over an artificial?

*If you’ve been reading my blog for any length of time now  (or you’ve ever texted me about multiple topics and I’ve replied back using numbers) you know that I like to provide my info to you in numbered, concise points. So here we go!


1. All-Natural

I mean, my business is “Naturally Katie” I’m about all things natural!

Artificial Christmas trees are often made of non-biodegrable plastic, so when you toss it out after a few years, your tree is going to be littering our landfills for eternity (getting buried by more plastic stuff.)

When you buy a real Christmas tree, you’re able to recycle it!

After the season is over, all it takes is finding a nice ditch in the woods and placing your tree there so that animals like rabbits, squirrels, and other little woodlings can have a ball playing around and enjoying the fruits of nature. (Just please make sure you don’t place a tree out there that has been sprayed with anything artificial or that could cause more damage to our environment or our wildlife.)

There are also some places where you can take your tree to be recycled! The Capitol Market (where we bought our tree) is having a special tree recycling event on January 7th where if you bring your tree back to them after Christmas they’ll take it and put it to good use, like in fish habitats. Not to mention, in exchange for your tree you’re also entered to win a Capitol Market gift card or a one night’s stay at a WV State Park (of which particular state park has escaped my memory).

Oh, and DO NOT burn your tree. Just don’t.

2. Dust and Allergens

Some people are more allergic to real trees, I understand that. But your plastic tree could be hosting a slew of allergens as well!

Think about where an artificial tree is typically stored: in an attic, basement, or garage.

Dust, dirt, mold, and mildew often creep into the branches of your trusty ‘ol plastic Christmas tree.

If you do decide to use an artificial tree, try letting it air out outside before putting it up and decorating it.

And while we’re on the subject of storing…with an real Christmas tree, there’s no trying to find one more spot of garage space to store a tree for 10-11 months out of the year. Yay for saving space!

3. Life

That’s just it! A real Christmas tree is full of LIFE!

In a world where so many things are artificial; people, beauty, social media, food, etc, it’s life-giving to bring life into your home.

I’m an advocate of greenery in the home and/or office, but what’s more beautiful than a living (well sorta, technically alive, I suppose) tree to gather around on the holidays?  A tree you have to water and care for so you can sustain and enjoy it’s true beauty. Not something that is plastic and easily reproduced, but an individual, awe-inspiring, God-made, tree. A tree that has been cared for, trimmed, and loved on (especially if you get a tree from the type of tree farmer we did).

And how could I not mention the smell of the tree?! There’s no candle or scent that can truly mimic the smell of a fresh Christmas tree. That alone is reason enough for me to make the commitment for a real tree over an artificial.

This blog in particular may not be filled with statistics and facts. And no, an artificial Christmas tree proooobably isn’t going to kill you, but I just wanted to give a couple thoughts to someone who may be on the fence of real vs. artificial for this holiday season.

I’m always looking at life as holistically as I can, and for my husband and I, a real tree makes the most sense. The way it smells, the way it’s soft to the touch, the way it can be recycled to our Earth, and the way it brings the feeling of Christmas into our home makes it a holistic, no-brainer for us. I hope you all can find the same reasoning and joy.

And if you’re curious, we got our tree from May Tree Farm from Maysville, WV (Here is their FB page as well). I cried because I love our tree so much; it is so perfect and so well taken care of. The man who sold it to us was incredibly knowledgable (has his forestry degree from WVU) about the tree, told us how old our tree was, how it had been cared for, gave us some special “tree medicine” as I call it (to keep it’s needles fresh and smelling vibrant), and kindly helped us load it in our jeep. I had a good feeling about this farm and I was happy to help support them. I even signed up to be on their mailing list for a tree next year!

You can check out the rest of their local tree stock at the Capitol Market in Charleston, WV.


There ya have it, my friends, three reasons to buy a real Christmas tree this year (and to support local farms and business as well!)

Real Christmas Tree


And while you’re here…check out the awesome Six Week Start-Up I have beginning January 7th! We’re going to have so much fun learning how to start 2017 off on the right, healthy foot!







Disclaimer: None of this information is intended to diagnose or treat any type of illness or disease. Always consult with your physician before making any decisions regarding your health. 

None of these links are affiliate links. If affiliate links appear in my blogs, it is because I truly love the product and a portion of your purchase will come back to me, supporting my blog and business efforts. Thank you.



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10 Gift Ideas for the “Crunchy” Person in Your Life

As I was sharing my idea for this blog post with a few people (including my husband) I was asked:

“What does “crunchy” mean?”

I first heard this term when I started dabbling into holistic health and wellness a few years ago.

In short, “crunchy” describes the more tree hugging, all-natural, holistic minded, chemical-free, organic, wellness focused person in your life.


These gifts are for them…happy shopping!

1. Squatty Potty

I’m a Nutritional Therapist  so I talk about bowel movements on the regular.

In short, the squatty potty helps us poo.

From their website:

“Medical doctors, naturopaths, and assorted holistic health professionals have pointed out the hazards of the modern toilet for years. There is empirical evidence that elevating your feet during elimination is healthier.

The modern day toilet is convenient, but has one major fault; it requires us to sit. While sitting to do our business may be considered “civilized”, studies show the natural squat position improves our ability to eliminate. Better elimination may decrease many modern day ailments including bloating, straining, hemorrhoids and constipation.”

Why is that? and why do you need this contraption wrapping around your toilet?

Squatting fully relaxes the pubectalis muscles around your colon, allowing for proper, easier elimination.

So, just like I said, the squatty potty helps us poo.


2. Salt Lamp

I’ve already written a blog post about why I love salt lamps and how they are beneficial, so check it out if you’d like a little more info on the benefits of having a salt lamp and how they actually work.

The “crunchy” person in your life will adore you if you purchase this salt lamp for them. It’s gorgeous glow and relaxing benefits are enough to make your room feel like you’re in a spa! They’ve become very popular recently and will surely light up a smile (and a room).

The brand I’ve linked is the only brand I buy because of their purity and quality.


3. Essential Oil Diffuser

These are also all the rage right now! And make such a wonderful gift.
My only experience with diffusers have been those from NOW and I’ve been happiest with this one. The bamboo looks classic, chic, and can be totally unisex. I even have one in my Nutritional Therapy office because I love it so much!

There is always talk about essential oils and which company is the best, which has the best quality, yada yada, but having worked at a health food store for 3 years, I’ve just picked up my oils from there.

These are my favorites and make great stocking stuffers to go along with the diffuser:

Nature’s Alchemy French Lavender (I also use this in my wool dryer balls for laundry..heavenly.)

Aura Cacia Frankincense (I also use this one on my face at night.)

NOW Oil Set: Put Some Pep In Your Step (This set is wonderful because you get multiple oils in one set.)

4. Dry Brush

Dry brushing has been one of my favorite forms of self-care and detoxification for years!

It involves taking  a dry brush over your body to manually stimulate your lymphatic system. In doing this, you’re aiding your detoxification pathways as well as helping clear off dead skin cells. Not to mention it gives your skin a little warming sensation, perfect for this cold season.

My favorite time to dry brush, and what I generally recommend, is in the morning before a shower. It will help start your day off right, gives a little energy “oomph”, and then you can shower away what you’ve brushed off.

Oh! And one per person. You wouldn’t share your toothbrush with someone would you? Don’t share your dry brush either.

5. Stainless Steel Cookware

Oh, what a splendid splurge for the holiday season!

I was so graciously given my husband’s grandmother’s stainless steel cookware set from my mother-in-law, but if I were to buy one for myself, it would be this set from Amazon.

Stainless steel is a non-toxic way to evenly and easily cook your foods.

Often, when cooking with non-stick and plastic, you are allowing toxic substances to leach into your meals! This is especially dangerous when you throw heat into the picture.

Often times, because this adjustment can be pricey, the “crunchy” loved one in your life may be piecing together their collection one-by-one; give them the ultimate surprise of all-in-one. I know they won’t be disappointed.

6.Tongue Scraper

I’ve also written a little about this in my blog about holistic dental care, but a tongue scraper is the perfect stocking stuffer and inexpensive luxury item t0 buy your loved one!

My favorite, and the one I have, is from The Dirt, but this one on Amazon looks, and is priced, similarly.

Tongue scrapers are another way to gently aid your body in the detoxification process. Kiss bad breath goodbye! (pun intended, of course)

7. Morrocco Method

If I’ve said it once, I’ve said it a thousand times: I LOVE MORROCCO METHOD.

I’ve yet to write an entire blog post on it, because honestly, I have so much to say about it that I have to better organize my thoughts….but trust me, it is absolutely amazing.

This company makes the cleanest, most nutrient-dense shampoos and conditioners on the market. I’ve loved them, used them, and never will be without them. My hair is healthy, happy, and receives compliments all of the time.

This shampoo is used for both men and women (my husband loves it!) and is especially perfect for those loved ones who may be struggling with their health. I know with celiac disease, even “organic” shampoos will break my head out…this has NEVER happened with Morrocco Method. It nourishes my scalp and keeps my hair looking brilliant.

Please, check it out. (and they often have holiday sales)

8. Instant Pot

What is my life without an Instant Pot? Much. More. Time Consuming.

Do you have a family member who cooks their meals? Preps their meals? and eats healthy…but is incredibly busy as well?!

Please, gift them with the Instant Pot this Christmas.

This little guy has helped me stay on track with quick, healthy meals and never leaves the counter top. It isn’t just a pressure cooker; it’s a steamer, a hot plate, a slow cooker, rice cooker and yogurt maker, too.

Your loved one will thank you over and over when they use it day after day. They’ll wonder how they ever lived without it! And you’ll gain some brownie points (and maybe a few quick meals) as well.

9. Berkey

This is a top of the line, luxury gift.

The human body is made up of 60% water. That makes it pretty important, right?

What’s even more important is the quality of your water.

Are you or your loved one drinking tap water? Well water? Bottled water? Each of these sources are better than soda, but still laced with potentially harmful substances.

The Berkey will filter all those bad boys out! It can separate gasoline from water, by golly!

Not to mention it’s a stunning kitchen addition and makes keeping up with water intake easy as pie. (You need have half your bodyweight in ounces, ya know?)

I wanted this baby for quite some time before my husband and I finally splurged on it, but gracious I’m thankful we did and the wellness minded person in your life will be thankful, too. (Especially if they love coffee, Berkey filtered water makes the best coffee.)

10. Handmade Herbal Goodies

I must preface, the owner and creator of Owl Hallow Herbs’ goodies, is my cousin. But even if she wasn’t, I’d still be as in love with these herbal goodies as much as I am!

Sarah has been working with herbs over the last year or so, and in that time frame, I’ve definitely lucked out to be on the receiving end of her test trials.

You can tell how much thought and love and time goes into each product she handcrafts. She thinks about which herbs, the quality, the source, and the additional ingredients. She puts so much effort into creating wonderful products, and shewwee, it’s evident with each.

Of what she currently has available, my 2 favorites are the healing salve and the bar soaps!

The healing salve absolutely saved me all summer long! Not only for cuts, but mostly bug bites! I’m the person whose bug bites swell, itch, and almost look as if they bruise. Sarah’s healing salve cut the time of having the bug bite and itchiness in half! I will never be without it.

The soap feels so creamy and wonderful on the skin and doesn’t leave you feeling like you have a chemical residue when you’re finished. They’re perfectly scented and make you feel like you’re pampering yourself with every shower.

Honestly, you should pick up some for yourself and someone else. They’re so affordable you really can do that, too. These make perfect stocking stuffers or wrapped together in a tin. Check her out, you won’t be disappointed. (And keep checking her out because I don’t see her herbal linament on her site and it’s a must-have for me!)




The “crunchy” person on your list may very well love the gift of health through a                        Nutritional Therapy Consultation with yours truly! Check out what I offer one-on-one here as well as the awesome Six Week Start-Up classes I’m offering beginning January 7th!


I hope you all enjoyed this blog and have had some help with some great gift ideas (or maybe even some ideas for yourself!) I had a ton of fun writing about some of my favorite things and I hope they can become a favorite in your family as well.

As always, if you have any questions, please feel free to email me at: naturallykatieblog@gmail.com

and connect with me on FaceBook and Instagram for more wellness tidbits and updates.






 Some of these links may be affiliate links where I receive a percentage of the sale. This income helps to continue my blogging and business efforts. Thank you for supporting me.


5 Tips to Navigating the Thanksgiving Table

It’s that time of year, folks!

A time of thanksgiving, friends, family, and FOOD.

Do you often leave the Thanksgiving table feeling bloated and stuffed with a side of guilt?

Let me help you find your way to a more pleasant, post-Thanksgiving feel.


1. Step Away from the Stuffing

Let’s just go ahead and get this tip out of the way…

I know stuffing is “the best part” of the turkey, but do your best to step away from that glorious spoonful of bread-y goodness and maybe focus on the bird itself.

Stuffing is one of the Thanksgiving sides that is easiest to lose track of. It’s obvious when you eat 1, 2, 3 slices of bread, but when you’re eating a couple servings of stuffing, it’s a little more obscure and difficult to keep track.

I’m not an anti-bread advocate (especially if it’s gluten-free, properly prepared bread, have at it!) but unless stuffing is the very thing you wait for on Thanksgiving day, you’d probably much rather save the belly space, sugar, and yummy-ness for a long-awaited dessert.

Not to mention, when you focus on the turkey itself, you’re filling and fueling yourself with high-quality proteins! These proteins will build healthy cells leading to gorgeous hair, longer nails, and lean muscle.

2. Load up on Veggies

Not only are veggies probably the most nutrient dense Thanksgiving side, they are going to help make you feel full! And feeling full means you’re less likely to overeat by going back for seconds or even thirds.

The fiber in veggies also helps to keep the digestive tract movin’ and groovin’ the day after Thanksgiving. Keep in mind to keep sipping on water all day, too. This will also help with feeling full and keeping that digestive system moving.

The trick is to grab your veggies first and try and fill have your plate with them. That way, you have more room for vitamins and minerals, and less room for sugar-y carbs.

3. Use Butter

Yes, I am a butter lover through and through.

Many Thanksgiving tables won’t be complete without margarine. Margarine, in my opinion, and maybe even scientifically, is a few steps away from plastic. Please, I’m begging you, choose butter .

Butter is nutrient rich in fat soluble vitamins D,E,A, and K, helps to create durable cell membranes, and will aid the body in regulating your blood sugar (something that is typically a little higher around the holidays).

But the most important fact about butter?

It makes food taste good!

So, you heard me correctly, top those taters with some high-quality, nutrient dense, butter. (And thank me later.)

4. Chew Your Food

I’ve said this before in a blog, but I’m going to say it again: Chew your food!

By chewing your food properly (until mush), you are already setting your digestive system up for success. You’ll be saving your body quality energy by doing some of the work for it; releasing enzymes, breaking food down, and absorbing all the goodness that goes along with it.

Taking the time to chew your food also makes you and your body more aware of what you’ve already eaten so you’re less tempted in returning to the table.

If you’re chewing properly and still need some help digesting, grab some digestive enzymes and let them give you some additional support.


5. Enjoy A Dessert

It’s Thanksgiving! Enjoy you some dessert!

Have ONE dessert (not one of each.) Enjoy it. Savor it. Chew it. Love it. Don’t feel guilty about it.

Think about the way that whipped cream perfectly tops your pumpkin pie. The way your mouth waters over those 7 layer cookies. The fact that this is a once or twice a year kinda thing and the love that went into making it.

Think about those things, not the sugar and calories (unless, of course, you really do have to watch your sugar…)

Sugar is an inflammation causing, parasite feeding, refined mess, but! like I said, it’s Thanksgiving! Have a piece of pie or a slice of cake. Maybe even a couple of cookies. The key is, to stop there.



Don’t go to Thanksgiving dinner starving!

You’re setting yourself up to overeat and then crash later. At least have a snack of  protein and quality fats beforehand. You’ll be glad you did.

I hope these tips help you tomorrow!

This is a special time of year not only for friends, family, and food, but most importantly to feel thankful.

I am so incredibly thankful for all of you who support me and my journey and my love of helping others. It feels so good to know that there are so many who believe in me.

Thank you for reading and please share with your friends to help them navigate the Thanksgiving table tomorrow as well!

Have a wonderful holiday and I’ll catch y’all later!

Also, don’t forget to connect with me on FaceBook and Instagram!


Holistic Tips for a Clean Mouth and Bright Smile

In my opinion, the best accessory one can have is a


So much is communicated through a simple smile: a hello, joy, laughter, radiance, attraction, to name a few.

Is the only way to a bright, healthy smile through toxic, chemical laiden products? Absolutely, not!

Keep reading for my favorite holistic dental hygiene products (that I’ve used and used and wholly approve.)

1. Toothpaste

A no brainer, right?

Growing up using the leading “name-brand” toothpastes, I had no idea what I was actually putting in my mouth. I like to apply the same rule to my personal care products as I do the food I put in my body…if I can’t pronounce an ingredient, I probably shouldn’t use it or at least be skeptical of it. Check out these ingredients that are often found in commercial toothpastes:

  • Triclosan. …
  • Sodium Lauryl Sulfate (SLS) …
  • Artificial Sweeteners. …
  • Fluoride. …
  • Propylene Glycol. …
  • Diethanolamine (DEA)
  • Microbeads

Microbeads (don’t even get me started on their environmental impact), sulfates, some other tongue-twisting ingredients, and fluoride (that we’ve always been taught was good for our teeth…)

Now let’s check out the ingredients in my favorite toothpaste:

  • Purified water
  • Food Grade Redmond Clay
  • xylitol
  • peppermint essential oil
  • Redmond Real Salt
  • tea tree oil

All ingredients I can pronounce! Xylitol can be a tricky one, but I promise it’s nowhere near the off-limit’s zone as propylene glycol is, and if you’d like to steer clear of xylitol, check out the spearmint flavor.

I’ve been using EarthPaste for years now and my teeth always feel superbly clean after brushing. My breath is fresh, teeth feel like I’ve been to the dentist, and I know that I’m actually doing my teeth some good. Not to mention since using this, the sensitivity of my teeth has dramatically decreased.

My only caution would be to those who are pregnant due to the the Redmond Clay.*UPDATE* Directly from EarthPaste: “Just wanted to let you know that there are no contraindications with Redmond Clay and pregnancy. So pregnant women should feel safe and totally fine to use Earthpaste during pregnancy.” So, yay!

EarthPaste comes in a variety of flavors, peppermint just happens to be my favorite.

2. Tongue Scraper

Though some may be apprehensive to the thought of scraping their tongue, I can’t think of many better ways to kick bad breath to the curb!

Tongue scraping is an ancient Ayurvedic recommendation used for various reasons including gentle detoxification. And the best part? It’s super easy!

While we sleep, our body is doing some massive detoxification and regeneration. Often, we’ll wake up with a film on our tongue (most often a white color). This is where our tongue scraper comes in handy! Before you eat or drink in the morning, simply take your tongue scraper, place it at the back of the tongue, and gently pull forward, rinsing between uses.

Personally, I usually scrape mine about 3 times both morning and night before brushing my teeth. I purchased my tongue scraper from The Dirt or you can find a similar one on Amazon.

3. Teeth Whitening

I cringe at the thought that I once stuck chemical filled whitening strips on my precious teeth. These days, I use a simple, inexpensive way to a brighter smile.

Activated charcoal is currently all the rage for it’s detoxification and skin-clearing benefits. It’s also a great, gentle, non-sensitive way to polish those pearly whites!

All it takes is cracking open a capsule into the palm of your hand, sticking your wettend toothbrush in the charcoal, and spending a couple of minutes brushing as you’re used to! Take caution in your toothbrush will likely be stained a shade of black and you’ll probably prefer to do this at night because sometimes a little bits of black will be left in your gums around the teeth (not that I know from embarrassing experience or anything….)

I love the way this method gradually whitens my teeth. General recommendation is once a week for maintenance or a couple times a week (2-3 days apart) when beginning.


Bonus: Oil Pulling

I’m not going to explain all the benefits of oil pulling here, but it’s not only great for oral health (killing off all those little mouth bacterias) but it’s also a wonderful detoxification tool (notice a trending theme here with oral health and detoxification?)

Grab a 1/2-1 Tablespoon of coconut oil (sesame oil is even better, yay CoQ10!) and swish back and forth for 20 minutes. Spit into a trash can. DO NOT SWALLOW. and you’re finished!

Just a heads up (pun intended) sometimes oil pulling can cause a dull, detoxification headache. Be sure and drinks lots of quality H2O to assist the body in it’s efforts.


Other Dental Products I Love:

Tea Tree Floss


I’m not a mouthwash kinda gal, but if I were, this one would be the one.


Do you have any other fun dental, self-care rituals or products? Are you surprised about what ingredients are listed in commercial brands? Which of my tips are you going to try first?

Let me know! I’d LOVE to hear from you!

Also, don’t forget to connect with me on FaceBook and Instagram!



5 Daily Practices to Help Conquer Seasonal Blues

Last week was weird for me.

I am not exempt from the winter blues and usually, around mid-November, I am prepared for them. Unfortunately, last week, a little taste of them crept in on me. (And from talking to others, I wasn’t alone)

As the seasons change, so do we.

What are some daily practices we can incorporate to help conquer these funks?

1. Get Outside

I know the weather in many areas is growing colder (West Virginia’s premiere ski resort even had snow this past weekend!), but do your best to get outside, soak up some sun and enjoy the crisp, autumn breeze. If that’s not possible, find a window and imagine yourself in your favorite outdoor getaway, whether that be the beach on a hot, summer day, the mountains on a cool, fall morning, or anywhere else in the world you’d like to escape to.

Soaking up some sun (at the correct times and sadly, not through the window) will produce some wonderful Vitamin D levels in our bodies!

Vitamin D is crucial to our optimal health, so remember to bask in some rays and let that delightful sun warm you from the inside out.

2.When in Doubt, Write it Out

I was in 4th grade when I first remember discovering my love and talent for writing. So, for me, writing has always been a go-to form of therapy. I’ve found, for even those who don’t enjoy writing, it is a terrific way to release feelings and emotions, even if we don’t fully understand them. Reach down deep, think about what it is that you’re feeling, write down even one word, i.e. “anxious”, “worried”, “tired”, “scared”, “overwhelmed” etc, and then rip the piece of paper in two.

Acknowledge your feelings and then release them. You control your feelings, your feelings should not control you.

3. Eat Nourishing Foods

I could repeat this one until I’m blue in the face and it will most likely be a facet in many, many of my blogs, but seriously, eat nourishing foods.

As our climate cools, it is best to begin incorporating warm, nourishing foods and spices into our meals. These include but aren’t limited to: bone broths, winter squashes, sweet potatoes, ginger, etc.

By nourishing our bodies with seasonal, autumn foods, we keep it warm, in homeostasis, hormones regulated, and neurotransmitters in balance. This will keep us happy even on a cellular level.

4. Self-Care

Self-care is quite the topic up for debate recently. Some say it’s selfish, some say it’s necessary. I say it is a mixture of both.

When you choose to consistently put yourself and your needs before others, you’re selfish. Your own wants, wishes, and desires are consistenly put before your loved ones’ and selfish people tend to look at situations with themselves in the center. But, self-care is not selfish when treating your body with some necessary love in just the same way you treat others with love.

Indulge in some time to yourself. Have a spa night. Put some make-up on. Do a castor oil pack. Take a yoga class. Go for a run. Enjoy a workout. Fix a meal with or for your loved one. Get your hair did or have a barber give you a nice, old-fashioned shave. Rest. Rejuvenate. Relax.

Do something for YOU and your body that makes you feel like the wonderfully created masterpiece that you are.

5. Find Your Happy

Today I am thankful for:

  1. My Husband
  2. My Dog
  3. Our Simple Little Life

What are you thankful for?

When the winter blues and a funk start to come on, it’s sometimes difficult to break out of the “woe is me” cycle, no matter what goodness is around you. One way to combat this is to write down 3-5 things that make you happy and that you are thankful for.

I watched a YouTube video recently from a gal who just went through a rough breakup. Instead of allowing herself to get down in the dumps, she has insisted on finding her happy. For her, that was putting up her Christmas tree in October…because when you love Christmas, there’s nothing prettier than waking up to the glow of a lit tree, right?

It’s little things like these that can make a soul brighten and a heart smile, even on the toughest days. Go buy yourself some fresh flowers, take a walk in the park, eat your favorite fruit, or listen to your favorite song. Be thankful and find your happy.

Last week, it felt like I just couldn’t shake the “ho-hums” of life. Even with an incredible husband, the perfect fall scenery, a playful pup, my dreams coming true, and an ever-powerful, all-knowing Savior; I just couldn’t seem to get past the way I was feeling. I’m so thankful that this week I feel back to normal and back on track. I also have a feeling I’ll be coming back to this blog, myself, plenty of times in the coming months.

I’m not alone and neither are you.

Thank you all for allowing me to be a part of your life journey and thank you for being a part of mine.


As always, you can contact me through email at naturallykatieblog@gmail.com, my FaceBook or Instagram.



Mountain Top Views

With the full moon approaching, you might be feeling

energetic, gutsy, or ready for a fresh start.

This combined with the essence of fall, ahhhh perfection.


Sometimes in life you need to take a leap of faith.

Sometimes in life you have to listen to your heart.

Sometimes in life you have to climb mountains with utter anticipation of the view.


Life, like the Earth, has seasons. Ecclesiastes 3 reads:

1There is a time for everything,

and a season for every activity under the heavens:

2a time to be born and a time to die,

a time to plant and a time to uproot,

3a time to kill and a time to heal,

a time to tear down and a time to build,

4a time to weep and a time to laugh,

a time to mourn and a time to dance,

5a time to scatter stones and a time to gather them,

a time to embrace and a time to refrain from embracing,

6a time to search and a time to give up,

a time to keep and a time to throw away,

7a time to tear and a time to mend,

a time to be silent and a time to speak,

8a time to love and a time to hate,

a time for war and a time for peace.”


There is a time for everything.

Over the course of my life, I have been through an array of different times; all leading to the present.

There have been many

times of tears, times of wanting to give up, times of surrender, and times of hope.

There were times I also thought I’d never reach a mountain top. Never get to revel in the beauty and joy that is life.


Have you been there?

Do you understand the depths of the soul that yearn for more? Not just more monetarily or in regard to possessions, but more joy and peace and love?

Maybe our view isn’t yet of the mountain top, but of the hillside and the valley. Where do you go from there?



How do we get there?

So often we become caught up in the woes of life and fail to embrace the fighter within.

You are a fighter, or moreso, a climber.

Begin to see life as a journey, one that may not always be a flat plain, but one filled with steep hills, low valleys, and beautiful, scenic overlooks.


Replace Negative with Positivity:

It’s incredibly difficult to see the joy in life when we are wallowing in the sorrow.

The best way I’ve found to enjoy even the toughest seasons of life is by acknowledging the gray clouds while focusing on the silver lining.

The best way to break the habit of negativity is to acknowledge the thought and replace it. It’s easy to snowball one negative thought with another and another, but with all your might try, even though sometimes it is so, so hard, to replace it with something positive.


Keep Climbing:

Even when you think you have nothing left, reach down in the depths of your warrior heart, believe in yourself, and KEEP CLIMBING.

If you don’t climb, the mountain top will never come.

Don’t give up. Do whatever it takes to keep going. Remind yourself that nothing is permanent; no circumstance is permanent, no road block is permanent. You have the power of change. Take responsibility of your life and keep moving forward with it.

You got this! Whatever it is, you got it.


Have Faith:

Because I place my faith, hope, and joy in the return of Jesus Christ, I keep the faith that in the end, the things of this world will not matter.

My student loans won’t matter. My “success” won’t matter. My temporal home will not matter.

This reminds me that I can and will strive for all that I can do under the sun, having faith that all will become a mountain top view, even if it seems like I can’t get over the smallest log in the way of the path.

Have faith that your life has a purpose and it matters. Your circumstances have purpose and matter.

You will reach the mountain top, at some point and in some way.

With all your energy and courage and might, go for it.

Maybe you have a few backslides, or have to camp overnight (or for what seems like a few months) in a valley, but remain positive, keep climbing, and have faith.

I can’t wait for you to soak in the beauty and life that is in the season of the mountain top.

Love life, live it, and give it all you got.

What’s holding you back? Today is a great day to start.




Connect with me via email at naturallykatieblog@gmail.com, my FaceBook, and/or my Instagram!

Have a beautiful day, friends.

My Nightstand: Salt Lamps, Blue-Blocking, Pets, and Haircare?

What sits beside a person while they sleep can say a little bit about them. The above photo is, in fact, my actual nightstand. The only altering I did for the picture was straighten my Morrocco Method bottle a little so the name was visible.

Here is a list of the items I sleep beside each night:

  • Salt Lamp
  • Morrocco Method Diamond Crystal Mist (not every night, but it generally ends up there from the morning routine haha!)
  • My “Annie” Bracelet
  • Weed Eater Glasses

So, why a chunk of salt, safety glasses, and other oddities? Health, that’s why.


Himalayan Salt Lamps:

There are more and more heightened claims about salt lamps as their popularity increases. I first learned about salt lamps three years ago when I began working at my local health food store. I was immediately attracted to their beauty. The rich orange color, their glow, the atmosphere they created, and their organic shape and nature. I googled them, of course, and was sold. I still work at this health food store and often hear stories of how salt lamps have improved peoples’ health and lives. One customer even claims they reduced her migraines!

I can’t back-up diminishing migraines with scientific studies at the moment, but I can attest to a few key benefits to having a salt lamp beside my bed.

Once the sun begins to go down, so do our overhead lights.

My husband, Justin, and I dim our kitchen light so that we have just enough to make a cup of warm magnesium before bed and completely turn off our bedroom lights. We both have salt lamps on each side of our bed, so we flip them on and enjoy their orange glow.

Their glow makes the perfect melatonin enriching environment all while we’re still able to see around the room before bed. I even have enough light to journal or read! Overhead lights trick our bodies into thinking that we aren’t quite ready for bed. Melatonin, our sleepy hormone, cannot produce properly in the lit, engaging type of environment artificial lights create; therefore, we have a more difficult time falling asleep and achieving deep sleep (more about lights to come in the safety glasses explanation)

Salt lamps also create a relaxing environment, reducing stress, improving mood, and counter-acting positive ions coming from wifi, technology, and devices.

The amount of negative ions salt lamps produce is nowhere near the amount that nature gives us in a beautiful, summer rainstorm, but every little bit helps in our “buzzing” lifestyles.

Finally, they help air quality.

Justin and I used to also have some air purifying plants in our bedroom (until I killed them…definitely not a green thumb with houseplants 🙁 ) but our salt lamps also do the trick! (and they don’t need water or appropriate amounts of sunlight 😉 ) Salt lamps purify air through the power of hygroscopy . This means that as the lamp warms, it attracts moisture from the air,  locking air pollutants away and releasing the cleansed moisture back in the atmosphere. I must be honest, I am least knowledgable about this point, but I can personally attest to it.

All in all, salt lamps are one of my favorite things in our home. I believe in their benefits and know that I couldn’t go without one. We’ve had our larger ones (we even have two tea light ones we carry around the house) for a couple years now and they’re still going strong. I love their benefits and their beauty. This is my favorite brand and one which I recommend.

P.S. West Virginia even has an entire salt spa based upon the healing and relaxing affects of salt! Check out our Salt Cave and Spa here.

Morrocco Method Diamond Crystal Mist:

I could, and will write, a lengthy post about my love for Morrocco Method haircare, but let me leave you with this teaser: It’s absolutely amazing.

I’ve been using this haircare system for around two years and have raved about it on my personal Instagram account multiple, multiple times. My hair is incredibly healthy, full of life, and I LOVE it.

Coming straight from their website:

“Morrocco Method International has provided the world’s finest in raw, vegan, and paleo hair care for more than 50 years. All of our products are sulfate free, gluten free, and free of synthetic chemicals.

Each product, from our line of all natural shampoos and conditioners to our natural henna hair color, is created using a synergistic blend of live, wildcrafted ingredients that detoxify and nourish your hair and scalp. Begin detoxing and enjoy beautiful, naturally luxurious hair with Morrocco Method products.”

Whatever goes on your  body is just as important as what you put in your body.

It takes only 7 seconds for products to be absorbed, so transitioning to holistic hygiene products is crucial for a natural, nutritional lifestyle.

I hope within the next month or so, I will also be an affiliate with this company. I believe in them so much that I would be willing to attach my name to them. Your hair will go through a transition period, so I will write about that on a different day. For now, know that I won’t ever go without it and it is worth every penny I’ve spent.

My “Annie” Bracelet:

If you’ve ever spent more than a half an hour or so with me, you’ll know my love of dogs, especially Annie. Annie was my 4-legged baby girl who was tragically hit by a car (one day before her 2nd birthday) almost 6 weeks ago. I spent so much time with her and we loved each other so much that she truly was my little girl.

One of my awesome personal training clients bought this bracelet for me in memory of Annie and I wear it almost every single day. What does this have to do with health?

Having Annie to come home to and pet and listen to my day would calm and relax me. She was my little girl and no matter what, we’d laugh and play and snuggle. Animals can be such an amazing tool to health. Their love can hit you straight to the heart and heal you in ways you never imagined. Not only that, but they can teach you so much.

Annie, especially through her death, taught me that we only have one life, and one that could be very short. We have to live every day to the fullest and with the most love that we can. When I look at my bracelet, I’m reminded of how much joy Annie had and how much love she had for me.

Joy and love can take you so far in your health and healing journey.

Also, Annie and I would play around in the grass and dirt together. Again, another blog post on another day as to why you should be rolling around in some dirt every now and again.


Weed Eater Glasses:

Allow me to confess, the only “allergy” that I’ve not been able to kick (and you’re talking to a girl who used  to take allergy medicine every day) is fresh-cut grass. I’ve tried to help out around the Smith Family Homestead multiple times and weed eat even a little bit, but every time I have, I’m down for the count for a few days with sneezing, runny nose, and headaches. Boo. But! I have these glasses beside my bed so that I can write blogs, do homework, and/or watch Netflix at night!

In the same way Justin and I use salt lamps for light after dark, I use my orange tinted glasses to block the blue lights emitted from my cell phone and computer screens.

This type of light inhibits melatonin production and can leave us wired well beyond the time when our bodies are ready to settle down for sleep.

Even Apple is trying to help out with this through their new iOS update! You can choose a scheduled timer to bring your phone from bluelight, to orange! (I have mine set from 7:15pm to 7:30am for now). But, just to be sure, I still put my blue blocking glasses on as well.

You can buy a fancier pair off Amazon like these, but generic, weed eater glasses do the trick for me. They’re even large enough to cover my peripheral vision and go over my glasses!




Well, there ya have it! The reasons I have an interesting collection of natural lifestyle tools and reminders on my bedside table.

A natural, nutritional lifestyle goes beyond the kitchen. It comes from different angles and different aspects of life. I can’t wait to teach you even more.


As always, any comments or questions you can leave below, email me at naturallykatieblog@gmail.com or check out my FaceBook and Instagram.

Are You Ready to Achieve Your Dreams?

Let’s talk dreams for a minute.

I don’t want my blog to just be somewhere someone goes to to find information on how to eat, what to eat, how to fix it, and what they should be doing to better their health.

By nature, I’m a helper. A helper of all sorts.

I love to motivate, encourage, and be that “oomph” that someone needs.

I want people to come to my blog for that, too.

Do you have a dream?

If you don’t, take a minute and think about where you’d love to see your life. There are no boundaries, no dream too big, nothing standing in your way.

I have multiple dreams, some realistic, and some that I turn to to retreat from a bad day. For instance, I have a dream to reach thousands of people and help them on their health journeys. I want to walk them through, step by step, to finding the health they’ve always dreamed of. I want to answer their questions if I know them, find their answers if I don’t, and be their guide through it all. I want to have my own little office with dark, hard wood flooring, beautifully painted walls (with low VOC paint, of course) greenery in all the corners, and a welcoming feel that here, you are welcome, wanted, and special. When you step into my office, you feel good and you’re confident in who you are and where you’re going.

That’s a realistic dream.

On the other hand, I have another dream, the one I retreat to on a bad day. It involves living in a cabin in the middle of the mountains, by a waterfall, with a pet fox. Uhm, not so realistic. But it brings me comfort in rough times, so I’m gonna keep it 😉

So, back to you.

Do you have a dream?

Take just five minutes and write a dream of yours out. Think about it, meditate on it, and take another 10-15 minutes to write down 5 things you can do to achieve it.

Here is a list of my top 3 things I do each day, and you can too, to make your dreams a reality.

1. Keep the End Goal in Mind

If you don’t wake up every day, focused on your goals and dreams, they can easily slip through the cracks and get lost in the mundane, every day life. By waking up each day and reminding yourself of the end goal and what must be done to achieve it, you’ll stay focused and on track. You know what you need to do and you’ll do your darnedest to get it done whether it’s working step by step toward becoming the CEO of the company you work for, get out of debt, lose 15 pounds, get off of your blood pressure medication (I have to put here that you should ALWAYS consult with your medical doctor before you do this), or remember to smile, keep the end in mind and work toward it.

2. Waste Less Time on Technology

Yes, you heard me. I know you’re sitting here reading my blog on either a computer, tablet, or your phone, but hopefully, this isn’t a waste of your time 😉 . What I mean is, watching that YouTube video instead of getting your homework done (guilty), or scrolling through a random stranger’s Instagram wishing you could be like them (guilty, especially when I look at fashion blogger’s Instas…geeze they’re so stylish and gorgeous!), or scrolling through the constant negativity that is a FaceBook feed. How are those things motivating you or putting you on the path for success in regard to your goal? Maybe you’re watching a YouTube video on how to become a morning person when you struggle getting up to get your day started…that could be deemed motivating and educating, but don’t get lost in it. It’s not difficult to get caught up in the easiness that is watching other people do what it is that you want to be doing. Learn from the people you see on social media, blogs, YouTube, etc, but don’t get caught up and waste your precious time. Now finish reading this and get out there and do something to achieve your goal!

3. Work Your Tushy Off

From life experience and through Scripture, I’ve learned that basically, nothing good comes to a sluggard. Nothing awe-inspiring, successful, or dream worthy comes from someone who can’t grind on the journey to their goal. You have to be committed, hard-working, and sacrifical. These three things will apply to any dream or goal in mind. Most of the time, getting to where you want to be means waking up with (or before) the sun, choosing working toward that goal over goofing off, and probably the most difficult, being uncomfortable by reaching beyond the limits of your comfort zone. Now, with me saying this, I am also an advocate for relaxing, having fun, and enjoying yourself, but you have to work for that time. You should never run yourself into the ground (we’ll have a discussion on your adrenals later on) but you have to be willing to work and work hard. Nothing worth having comes easy.

Bonus:  you are never too old or too young.

Whatever it is, reach beyond what you think is possible. I’ve seen young people and older people alike achieve goals and dreams outside of their definition of possible. Don’t let age define you. You are limitless.

So, although I will never have a fox for a pet, I can go out there and try my hardest to help people and change their lives. I wake up every day and remind myself, even when things are so, so difficult and feel impossible, that there is something greater that I’m working for. I was made by my Creator to help, and help I will.

Also, I want to leave you with one of my favorite verses from the Bible. Whether you’re a believer or follower of Jesus Christ or not, I hope that this verse serves you well. As a child of God, I have so many promises, and I feel that this is one:

“Now to him who is able to do immeasurably more than all we ask or imagine, according to his power that is at work within us, to him be glory in the church and in Christ Jesus throughout all generations, for ever and ever! Amen.” 

God will lead me to achieve my wildest dreams, and through these dreams, I will love and help his entire creation, people and Earth alike. Through this, He will be glorified, to all, believers and unbelievers.

Thank y’all for being a part of my journey and I am so thankful to help you along with yours.

If you have any questions, please feel free to contact me through email at naturallykatieblog@gmail.com or my FaceBook and Instagram page.


Did you already have or come up with a dream? Comment below so others can be inspired by yours 🙂


5 Things You Can do to Begin Improving Your Health Today

Today is a day of firsts for me:

my first blog post on my first website for my first business that is all my own.

*oh, and totally hit wheel pose, unassisted, and crow pose for more than .5 seconds for the first time in my yoga practice this morning. High fives all around!

Whether you’ve been on your journey to health for years, months, weeks, days, or, maybe you’re just beginning to think about starting, I have 5 things for you that you can do to improve your health within the next 24 hours:

1.Eat Breakfast

Not Earth shattering news, right? But I don’t mean just any breakfast…

The Standard American Diet (SAD) leans toward a carbohydrate rich breakfast. We see commercials for sugar coated cereals, toaster pastries, and microwavable breakfast sandwiches. But when’s the last time you saw an avocado with turkey patties and sauerkraut for breakfast? Probably never.

What we eat for breakfast is just as important as why we eat breakfast.

Eating a breakfast based around quality proteins and healthy, quality fats (a much larger topic for a different day) not only gives us mental clarity and energy, but also helps to keep our blood sugar balanced throughout the day, making afternoon and evening cravings much less of a problem.

Maybe for you, starting with breakfast means just getting up and drinking a nutrient dense smoothie (I see you 9-5 parents, college students, and anyone else who either doesn’t have much of an appetite or time).

If you already eat breakfast, maybe that means adding a dab of grass-fed butter to your toast or swapping the toast for half an avocado (add a pinch of sea salt and thank me later).


2. Sit Down and Chew Your Food

I bet your mom told you this growing up, right?

This is one instance when you should definitely listen to her.

Digestion is a north to south process, so you have to ensure you do your part up north so that your body can do it’s thang farther south.

Having a meal is a luxury, enjoy it. Sit down, breathe, give thanks for your food, and chew it until its as close to liquid as you can get it (if it is liquid i.e. soup or smoothie…still chew. Just trust me).

Try and kick the grab-and-go habit or the eating at my desk habit, one meal at a time.

3. Find Your Breath

My MawMaw always tells me, “Katie, you need to stop and smell the roses.” Amen, MawMaw! We all do.

Even if you have to “go to the bathroom” to get away from everyone and everything around you, take just a few minutes to find your breath each day.

By taking the time to consciously breathe in, breathe out; breath in, breathe out, you are settling your body’s autonomic nervous system. This will help to reduce stress, make you more mindful of your thoughts, feelings, and actions, and help to clear the lungs of toxins. You’d be amazed at what a few 4-count breaths or taking a moment to admire the sunset can do for your physical and mental health.

4. Choose Water

And I don’t mean to just choose water over soda, I mean to choose water over your precious morning cup of joe as well. (For the record, I’m not a coffee hater, I’m a coffee lover. But a coffee lover on the occasion…) 

Water is invigorating, thirst-quenching, and necessary; therefore, hydration is an absolute foundation to overall health and wellness. It even makes up  55-60 percent of your total body mass!

Without proper hydration cells cannot properly communicate, toxins are not properly eliminated, and the skin can become dry. Some individuals see symptoms of headache, fatigue, and even asthma disappear with proper water intake. Do you need help finding the target amount for you? No worries I can help with that, too.

5. Evaluate Your Mindset

“Whether you think you can or whether you think you can’t…you’re right” — Henry Ford

Wow…what powerful words! This quote always encourages me to double-check my mindset.

Be positive about whatever it is you’re doing or have set out to do.

“I can’t do this. It’s too hard. It’s impossible! I’ll never get anywhere.”

Well, ouch! Even that sentence feels negative. What about sitting down, grabbing a glass of water, taking a breathe, and saying to yourself:

“I can do this. It might be difficult, but I can overcome it. It starts today. Even with the smallest decision I can begin to make a change so I can start to see the change.”

Now thaaaaat’s more like it!

Evaluating our mindset is crucial to our overall health. Negative self-talk and negative emotions carry heavy weight and baggage into the body. Reframing your difficult circumstances (maybe that’s choosing that cup of water I was talking about over that 1st or 2nd cup of coffee 😉 ) can lead to a much better outlook on the day, leading to more positive changes over time.

You are a beautiful, unique, wonderful soul. You can do anything you put your mind to.
Now go out there! Sit and chew your protein and healthy fat centered breakfast,  drink that glass of filtered, delicious water, remember to take a step back and breath, and remember that you’re a lion in a pack of kitty cats.

You got this. One step at a time.

Contact me at naturallykatieblog@gmail.com or through my social media pages, Facebook and Instagram.