Lifestyle, Uncategorized

How to Make Your Own Natural and Reusable Dryer Sheets


How To Make Your Own Natural & Reusable Dryer Sheets In Just 30 Seconds


Have you ever read the ingredients in commercial dryer sheets? It’s a bit scary. In fact, it’s so scary we dedicated an entire article to discussing the many reasons why you should stop using commercially available dryer sheets.


The truth is there’s a bunch of chemicals in those little disposable sheets. Chemicals like benzyl acetate (linked to pancreatic cancer), benzyl alcohol (an upper respiratory tract irritant), ethanol (linked to central nervous system disorders), limonene (a known carcinogen) and chloroform (a neurotoxin and carcinogen) and much more. All this to make clothes softer and smell fresh? No thank you. The good news is,  there’s a natural way to freshen and soften clothes and you probably already have it your cupboard.


What is this magical ingredient? Vinegar. Yes, plain ol’ white vinegar. Vinegar is not only for pickle-making. It’s has a multitude for uses for natural beauty and household cleaning. If you want to make your clothes smell like a floral bouquet, no problem. That’s where essential oils come in. In a little as 10 minutes, you can have chemical-free and reusable dryer sheets ready to freshen your next load.




8 oz amber spray bottle

1 Cup of white vinegar

Strips of cloth*

Essential oils (Plant Therapy Essential Oils were used for this project.


*I made my reusable dryer sheets from an old cotton crib sheet. You can use wash cloths, old cotton t-shirts or any type of cloth. I do recommend that you stick with cotton. Cotton will absorb the fabric softener easily and dry quickly. Tear your cloth into roughly 4×6 inch rectangles. If some are bigger than others, it’s not a big deal.


Pour one cup of vinegar into a spray bottle. I always use an amber glass bottle when using essential oils. The amber bottle helps prevent deterioration and protects the aromatic and therapeutic properties of the essential oils.


Add your desired scents. I love using a combination of lavender and lemon. I used about 25 drops in all. There’s really no right or wrong amount. It depends on how much scent you want on your clothes. Experiment with different combinations and amounts.


Spray each sheet until dampened (not dripping wet). One sheet will be enough for a standard load of laundry. Once your clothes are dry, remove the dryer sheet and add it back to your container. It’ll be ready to go for the next load.


Please share with family and loved ones.


Health and Wellness Associates



Diets and Weight Loss, Foods, Uncategorized

Healthy Cinnamon Roll Mug Cake 1 Minute Low Carb, Gluten Free, Paleo, Sugar Free


Serves 1

A super fluffy and moist cinnamon roll inspired mug cake which packs a protein punch and is low carb- It’s also ready in under a minute! This healthy 1 Minute Low Carb Cinnamon Roll Mug Cake is also naturally gluten free, vegan, paleo and sugar free!


1 scoop vanilla protein powder (32-34 grams)
1/2 tsp baking powder
1 T coconut flour
1/2 tsp cinnamon
1 T granulated sweetener of choice*
1 large egg OR 1/4 cup liquid egg whites (see notes for Vegan option)
1/4 cup milk of choice (I used unsweetened almond)
1/4 tsp vanilla extract
1 tsp granulated sweetener of choice
1/2 tsp cinnamon
For the glaze
1 T coconut butter, melted
1/2 tsp milk of choice
pinch cinnamon
For the microwave option

Grease a microwave safe bowl with cooking spray and add the protein powder, baking powder, coconut flour, cinnamon, sweetener of choice and mix well.
Add the egg/whites and mix into the dry mixture. Add the milk of choice and vanilla extract- If batter is too crumbly, continue adding milk of choice until a very thick batter is formed. granulated sweetener of choice and extra cinnamon and swirl over the top. Microwave for 60 seconds, or until just cooked in the centre. Top with glaze and enjoy!
For the oven option
Follow as above, but bake in the oven at 350 Farenheit for 8-15 minutes, depending on consistency desired- Mug cake is cooked once a toothpick comes out ‘just’ clean from the center.
* Adjust according to taste- If protein powder is sweetened, feel free to omit completely.
For the vegan option, you won’t need any flax eggs/egg substitute- Simply omit and slowly add milk of choice until a thick batter is formed. Microwave/bake until ‘just’ cooked in the center.

Health and Wellness Associates



Foods, Uncategorized

Low Carb Baked Eggs in Ham Cups


Baked Eggs in Ham Cups

Prep Time: 5 minutes

Cook Time: 15 minutes



Ham or Turkey (I used smoked turkey)

(Optional) Scallions or whatever you like with your eggs!




  1. Preheat your oven to 400°F.


  1. Grease up your Muffin/Cupcake Pan. You can either spray it down with some cooking spray, or you can do what I did which was smear some Coconut Oil all over it.


  1. Fit 1 or 2 slices of ham in to each muffin cup. I used two because my ham was sliced real thin.
  2. (Optional) Depending on if you want your eggs all scrambled or not, you can crack an egg in to a separate cup and beat it before dumping it in to the ham cups.  If you do decide on doing this, you can also mix in your other ingredients (think chopped mushrooms/scallions/spinach).


  1. If you like your eggs whole, go ahead and crack that egg in to the cup!
  2. (Optional) Throw a few pieces of your chopped up scallions on top for garnish!
  3. Pop that muffin pan in to the oven which you previously preheated 400°F and bake for 15 minutes or however well you like your eggs.  When I went with 15 minutes, my scrambled egg version was more well done than my non-scrambled one, so you might want to keep that in mind.

Health and Wellness Associates



Lifestyle, Uncategorized

Grow Longer Stronger Hair


For a good hair conditioner, heat oil (olive, jojoba,

almond, coconut, etc.) and pour warm oil on the roots and hair. Put hair up.

This helps with hair growth and conditions the hair.

When you go to buy shampoo, any shampoo is fine,

it is the conditioner that makes all the difference in your hair.


Health and WEllness Associates




Mens Health



If you are a man suffering

from poor sexual health, including impotence, low sperm count and infertility,

your body could be lacking the essential mineral zinc.

To be safe, get your zinc from foods which contain good amounts of the mineral. These include almonds,

Brazil nuts, buckwheat, ginger, green peas, hazel nuts, lima beans, oats,

parsley, peanuts, pecans, potatoes, pumpkin seeds, rye, sunflower seeds,

turnips, walnuts, whole wheat, fish such as herring and sardines, beef, lamb,

pork, liver, dairy products, egg yolks, poultry, shellfish, seafood, as well as

oysters, which are particularly high in zinc.


Health and Wellness Associates



Lifestyle, Uncategorized

Cast Iron Pans


Gently heating food in a cast iron pan over the stove may be the healthiest alternative to nuking it.

This is the old fashioned way and it never failed our ancestors.

Toss that microwave and strive to consume at least half of your diet from raw foods,

that is a huge step in the right direction to maintain their nutritional value.