How Aloe Vera Juice Improved My Gut Health

Aloe Vera is a powerful plant. When I used to hear aloe vera I would automatically think of sunburn relief. In a similar way, aloe vera helps to relieve intestinal damage. It’s got nourishing properties unparalleled by anything else in the plant world. It’s almost as if aloe vera was made for the human gut. I can’t believe the results that taking aloe vera juice gave me, and from my experience it’s one of the most transformative supplements for a healthy gut.

Why Aloe Vera Juice Worked for Me

Aloe Vera provides soothing relief from digestive distress. It nourishes the intestinal lining and promotes easy elimination without pain or excess acidity. My digestion used to be all over the place and I would often get acid reflux. It is very healthful as it nourishes and soothes the esophageal lining.

Aloe vera juice is rich in enzymes that help break down food and increase assimilation. This basically eliminated the issues I was having with poor digestion. Aloe vera has prebiotic compounds that help feed healthy bacteria in the gut. It’s also helpful for uncomfortable gas and bloating.

The best part about aloe vera is that it isn’t just another isolated supplement, it’s a food. It’s loaded with nutrients like vitamin A, C, E, B12 and folic acid as well as minerals and contains nearly all the essential amino acids.

It’s easy to use this common houseplant. Here are a couple of options to buy the juice directly: first option or second option, or start growing your own organic aloe. It’s one of the lowest maintenance plants you can get (which is the only reason mine’s still alive). Once your aloe vera plant has reached a healthy size you can cut a leaf off, split it open and add the gel to your smoothies or water.

Holistic health doesn’t get much easier than aloe vera.

Add all ingredients to your blender and process until super smooth.

If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new comprehensive program Restore your Gut Health, details here [insert link to gut health program].In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora.

Join me on my Facebook page or private Facebook group where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life.

To your wellness,


#guthealth #aloevera #gut #digestionhealth

The Power of Avocado Oil and How to Use It

Avocado oil is a nutrient dense oil that should be in everyone’s cupboard. It’s great for cooking, skin care and digestive health and offers more benefits than I can list. It might just be the next coconut oil… maybe.

So what’s so great about avocado oil?

Oleic acid – The same fatty acid that makes olive oil so amazing, oleic acid is good for the immune system and can withstand oxidation much better than most oils. This makes it last longer without going rancid and better at withstanding high temperatures.

Vitamin E – An essential vitamin for healthy skin, hair and nails, vitamin E helps prevent against the oxidative damage cause by free-radicals.

Digestion – Avocado oil is great for gut health for similar reasons as avocado itself. Cold pressed avocado oil is rich in enzymes and healthy fats that help stimulate your body to repair itself.

My Favorite Ways to Use Avocado Oil

Homemade Mayonnaise

1 egg

1 Cup avocado oil

1 teaspoon lemon juice

1 teaspoon dijon mustard

½ teaspoon salt

Add all ingredients to a wide-mouth mason jar, use an immersion blender and lift up and down for 30 seconds, presto, you’ve got delicious and nutritious homemade mayo!

If you don’t have an immersion blender you can use a regular blender. Start by adding the egg and on medium speed slowly drizzle in the avocado oil until thick. Add the other ingredients and enjoy!

Salad Dressings and Marinades

Try swapping avocado oil into your favorite salad dressing and marinade recipes. 

Creamy Lemon Basil Avocado Oil Dressing

1 Tablespoon homemade mayo

¼ Cup avocado oil

1 Tablespoon lemon juice

10 basil leaves, finely chopped

1 garlic clove, minced

Mix all ingredients together and serve with fresh greens.

Tamari Ginger Avocado Oil Marinade

1 inch piece ginger, finely chopped

¼ Cup tamari

¼ Cup avocado oil

Use as a marinade for chicken breasts, steak, tempeh or pork chops.

Add all ingredients to your blender and process until super smooth.

If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new comprehensive program Restore your Gut Health. In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora.

Join me on my Facebook page or private Facebook group where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life.

To your wellness,


#avocadooil #recipes #saladdressings #wellness #avocado

Top Herbs to Boost Your Immune System

Natural remedies for your immune system range from using essential oils to changing your daily habits. Another great way to give your immunities a nice boost is with certain herbs. Here are some of the top healing herbs that can help you fight off the cold and flu.


This recommendation is probably not that surprising, as echinacea has long since been associated with boosting your immune system and helping to prevent the cold and flu. Echinacea is a type of herb that contains natural antibacterial and antiviral properties. It is these properties that help you to fight viruses and illnesses, as they are able to boost the white blood cell production in your body. These blood cells are needed to help fight infections you come into contact with.


Another herb that can be really healing for your body and help to boost your immune system at the same time is elderberry. Elderberry is a unique herb that is very healing, helping to fight off different types of infections, including the influenza (flu) virus, bacterial infections, and viral infections. There have been numerous studies looking at its effectiveness for your immune system. You can use different parts of this herb, from the flowers to the leaves and even the bark.


The next herb to be aware of is called calendula. This is one of those herbs where the name sounds familiar, but people aren’t fully aware of what it is or how it can be beneficial. Calendula is a type of plant with healing flower petals that look similar to marigold flowers. These have been used for many medicinal purposes, as they naturally reduce inflammation, fight bacteria, and contain natural antioxidants. This can help prevent your body from free radical damage, which can also in turn help to improve your immune system.

Green Tea

While not technically an herb, the leaves used in green tea are also amazing for your immunities and helping to avoid the cold and flu. Green tea is also a good source of antioxidants, as well as boosting your immune system to keep away infections and viruses. Try to drink 2-3 cups of green tea a day. The good news here is that green tea has a lot of other health benefits as an added bonus, from aiding in your weight loss efforts, to improving your skin.

Medicinal Mushrooms

Medicinal Mushrooms are mushrooms or fungi that have health benefits and/or healing properties. Medicinal mushrooms may benefit candida, immune System, depression, weight loss, diabetes, and cancer. Dragon Herbs, David Wolfe, and Live Ultimate offer medicinal mushroom blends in either powder or capsule form on their websites.

The top Chinese mushrooms are Lions Mane, Turkey Tail, Chaga, Reishi, Cordyceps, Maitake, and Shiitake.

For more information on natural remedies, check out my eBook on Amazon.

To your health,


#naturalremedies #immunehealth #healthcoaching #shalinemiller #medicinalmushrooms

Curried Butternut Squash and Apple Soup

This is one of my favorite soups. I could eat it every day, it’s so tasty and nutritious. A good soup does wonders for the body and soul. Soups offer a certain comfort that other foods lack. They’re also a vehicle for nutrient dense ingredients.

Butternut squash is an excellent source of vitamin A and one of the healthiest starches you can get. It’s got a gentle sweetness to it which pairs well with a bold curry flavors and embraces the sweetness of apple. Apple and butternut squash naturally compliment each other. They’re harvested at the same time of year, they’re both high in fiber. When Fall comes around this is one of the first soups I whip up. It’s become a staple in my house and I hope you’ll enjoy it just as much.


1 Tablespoon olive oil or coconut oil

1 onion, finely chopped

1 garlic clove, minced

1 Tablespoon curry powder

1 lb butternut squash, cut into cubes

3 granny smith apples, cut into cubes

4 cups homemade chicken stock

1 tsp sea salt

1 tsp thyme


Heat oil in a large pot, add onions and garlic and simmer until golden. Add curry powder, salt,  butternut squash and apple chunks and cover with chicken stock. Allow to simmer for about 30 minutes until butternut squash is soft. Use an immersion blender or add to your blender in batches to create a smooth creamy consistency, enjoy!

Add all ingredients to your blender and process until super smooth.

If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new 11-Day program, Revitalize Your Body. In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora.

Join me on my Facebook group where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life.

To your wellness,


Soup: Your Way to Healthy Nourishment

Soup certainly doesn’t sound like any special life changing superfood. It’s soup, you’ve eaten it all your life. Yet soup has massive potential that often gets hidden behind nasty preservatives and less than ideal flavoring agents. The true beauty and nourishment happens with whole food ingredients and high quality homemade bone broth. This is where the magic happens.

A daily soup made from local, seasonal ingredients and high-quality broth is better than any superfood or supplement out there. It’s a wholesome way to nourish your skin, immune system, joints, digestion and gut health.

Homemade bone broth is rich in natural gelatin which is anti-aging and great for rebuilding  damaged intestinal lining. Making bone broth from scratch is as easy as throwing your leftover chicken carcass in a large pot of water and letting it simmer for 24 hours. This gets all the good stuff out of the bones and into the liquid.

Go to your local farmer’s market and get the freshest seasonal produce you can find. In the summer I love cooking fresh garlic, beets and carrot in a homemade stock and blending with fresh dill. Served cold on a hot day with a drizzle of plain yogurt, this soup is refreshingly tangy and packed with nutrients.

In the Fall and Winter, soups made with root vegetables and hearty herbs like sage and rosemary are ideal. It’s all about sourcing local, pesticide-free vegetables for the most nutrient dense soups. Nothing you can buy from the store compares to what you can make at home with relatively little effort. 

The flavor base of every good soup should be sauteed onions, garlic and herbs. This is what all those flavor packs are trying to emulate. It doesn’t take long to cut up an onion and throw it in a hot pan with some olive oil, but it makes all the difference.

Add all ingredients to your blender and process until super smooth.

If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new 11-Day Revitalize Your Body program. In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora.

Join me on my Facebook page and my Facebook group where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life.

To your wellness,


#soup #bonebroth #homemade #nutrition #recipes #shalinemiller #IINHealthCoach

10 Signs Your Lymphatic System is Clogged

Do you feel like your mind is foggy? Do you feel congested? These are some signs your lymph system is backing up and needs to be unclogged (drained). First, let’s talk about what the lymphatic system is.

What Is The Lymphatic System?

The lymphatic system is a network of tissues and organs that help rid the body of toxins, waste and other unwanted materials. The primary lymph organs are  the spleen, thymus, tonsils, and adenoids. The lymph nodes filter out bacteria and toxic waste where lymphocytes (white blood cells) attack the bacteria.

The Primary Key To A Healthy Lymphatic System

A clogged lymphatic system is the result of toxins that accumulate in the body over time from poor diet and lifestyle. Much like a trash can that has not been emptied for years, the toxins eventually over flow. Safely eliminating this toxic build up from the body with a comprehensive detox is the most important key to a healthy lymphatic system.

How The Lymph Works

We can use the analogy that the lymphatic system is like a sewer system of a bunch of tiny toilets all over the body that need to be flushed. Just like a toilet needs to be flushed, your lymphatic system needs to flushed. It’s like a pump. Being sedentary is terrible for lymph.

Now that you have that lovely image in your mind of backed up toilets, just imagine what happens in your body if your lymph backs up! Terrible mess that’s what. Because when the lymph backs up, your blood becomes toxic and makes you very sick.

10 Signs You Need To Cleanse Your Lymphatic System

  1. Swelling in hands, feet, and ankles (but not limited to)
  2. Arthritis
  3. Water retention
  4. Muscle and joint stiffness especially when you first wake up
  5. Digestive disorders
  6. Skin conditions
  7. Sore throat
  8. Auto-immune disorders (fibromyalgia, MS, etc)
  9. Cellulite
  10. Sinus infections

20 Ways To Drain/Cleanse Your Lymphatic System

  1. Anti-Inflammatory Diet
    If you want to get healthy, you will need to load up on anti-inflammatory foods, and eliminate foods that trigger inflammation. The more nutrient dense your diet is, and the fewer chemicals and toxins in your body, the healthier your lymphatic system will be. Reference: Dr. Andrew Weil

  2. Cleanse you digestive system
    Poor digestion along with inflammation, is at the root of all disease. Undigested food accumulates in the digestive system over time, leading to clogged organs and lymph stagnation. Even just one day of not having a healthy bowel movement will can make you sick. I cannot stress enough how critical it is to cleanse your digestive system (and liver flush) 3-4 times a year with a comprehensive detox.

3. Avoid pharmaceutical drugs
Prescription drugs damage the lymphatic system. Always talk your doctor before going off any medication.

4. Add Herbal Supplements
Herbal supplements can be very powerful. Used in conjunction with an anti-inflammatory diet and comprehensive detox, herbs can take healing to the next level. Ginger root, turmeric root would be some, safe herbs to start with. These herbs will improve circulation, reduce inflammation, and promote lymph drainage.

  1. Deep breathing stimulates lymph
    This is critical for pulling toxic waste out because the rib cage is the lymphatic pump. Try Dr. Weil’s 4-7-8 Breathing Technique.

  2. Exercise
    Walking is one of the best ways to drain the lymph. It’s great for the joints, adrenal glands, and is like a pump for the lymphatic system. In the colder winter months it can be a challenge to get outside. Rebounding is another excellent way to drain the lymph without having to go outside or do strenuous exercise.
  1. Rebounding
    In the colder winter months it can be a challenge to get outside. Rebounding is one of the easiest ways to pump the lymph. It’s simply jumping on a mini trampoline. This passively moves the lymph while stimulating the circulation of blood throughout the body. Numerous studies have proven its efficacy, and have even shown it to improve muscle tone. Just be sure you get a high quality rebounder. Cheap rebounders can be hard on the joints and causes headaches.

  2. Stay well hydrated
    Drinking water is crucial. But it’s just as important that you drink clean re-mineralized water (not tap water).

  3. Increase potassium intake
    Sodium draws nutrients into the cell, while potassium pulls toxins out of the cells. There is no potassium supplement that can replace a diet high in potassium rich foods such as bananas and potatoes. A comprehensive detox program will be high in potassium rich foods and nutrient dense supplements that flood the body with nutrients at the cellular level, and draw the toxic waste and excess water out of the cells.

  4. Hydrotherapy
    Hot cold shower alternation seven times – contracts and relaxes  and moves blood which de-congests lymph.

  5. Lymph drainage massage
    There are massage therapists that specialize in lymph drainage. This along with a detox diet can really set you up for a healthy lymphatic system.

  6. Raw apple cider vinegar
    Raw apple cider vinegar detoxifies lymph and supports immune system.

  7. Limit animal protein and gluten (which is a protein)
    Lymph does not drain well in an acidic environment. Too many acidic forming foods are mucus forming, and too much acid waste can damage kidneys.  When toxins are not eliminated they have to store somewhere including the skin.

  8. Sweat
    Skin is often referred to as the third kidney. Sweating reduces the toxic load on lymph system.

  9. Lemons (citrus)
    Citrus fruits are astringents and cause contraction within lymphatic vessels and nodes helping detoxify.

  10. Dry skin brushing
    Skin brushing cleans dead cells off skin and moves lymph.
  1. Choose organic fruits and veggies
    Non organic produce is loaded with chemicals that will clog the lymphatic system. It may not be realistic to buy all organic. But I recommend checking out the “clean 15 and dirty dozen” on google to determine which fruits and veggies have the most and least chemical herbicides and pesticides on them.
  1. Do not use antiperspirants
    Anti-perspirants are very toxic and harmful to the lymphatic system. Look for natural alternatives. And keep in mind, if your diet and lymphatic system are clean, your body will not put off a strong odor.

  2. Wear loose clothing
    Tight fitting clothing restricts blood flow and jams up the lymph.

  3. Negative emotions are toxic and acidic
    Stress and negative emotions clogs lymph – spend time in prayer, forgive, and manage stress.

Ultimately if you want to cleanse your lymph and get healthy, you have to change your diet, AND learn how to assist your body in eliminating the toxic waste. The best way to start cleansing your lymph is a comprehensive detox. Changing your diet is crucial, but learning how to safely eliminate the waste is just as important.

Speaking of detoxing, Fall is the perfect season to do a detox. Join my Revitalize Your Body Fall Detox Program at an introductory investment of $47!

Love and Light,


#detox #Fall #healthcoach #ShalineMiller

Guacamole Made Simple

Happy Labor Day weekend!

The best condiment on the planet if you ask me, has to be guacamole. It’s easy to make, delicious and filled with healthy fats, vitamins, enzymes and fiber. You go to the store and there are so many pre made versions of guacamole that are loaded with artificial preservative and MSG. Or even worse, those flavor packets with bad iodized salt, MSG and dehydrated vegetables that you’re supposed to mix in with wholesome precious avocados.

If people knew how insanely easy guacamole really is they wouldn’t be buying this stuff. Fresh, homemade guacamole from scratch takes less than 10 minutes and is 10 million times better than anything you can get from the store.

There are different variations and you can get creative. I love adding a fresh chopped tomato to my guacamole for an extra burst of flavor and color. If you like it spicy you can experiment with adding different hot peppers. The options are endless. But I’d love to share with you just how easy guacamole can be.

The Basics of Beautiful Guacamole

The most basic version of guacamole that you can mash together in under 5 minutes.

2 ripe avocados

1 clove fresh minced garlic

1 Tablespoon lime juice

handful chopped cilantro

1 teaspoon sea salt

Drizzle of olive oil

Mash the avocado and mix in the rest of the ingredients.

While some days it’s best to keep things simple, other times you might want to go the extra mile.

The Ultimate Flavor Filled Guacamole

2 ripe avocados

1 clove fresh garlic, minced

1 Tablespoon lime juice

¼ Cup red onion, very finely chopped

1 jalapeno pepper, seeds removed, very finely chopped

1 ripe roma tomato, finely chopped

1  Tablespoon olive oil

1 teaspoon sea salt

Handful of both cilantro and parsley, finely chopped

Mash the avocado and mix all ingredients together.

Add all ingredients to your blender and process until super smooth.

If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new comprehensive Restore your Gut Health program. Book your Fresh Start Strategy Session. In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora.

Join me on my Facebook page or my private Facebook group where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life.

To your health and happiness,


#recipes #guacomole #LaborDay #weekend #nutrition #coaching #ShalineMiller

This is an eye opener!

I’m sharing this information from the Food Babe.

If there was one thing that opened up her eyes to how corrupt the food industry is… it’s how big food companies, like McDonald’s, Pepsico, and Heinz reformulate their products with safer ingredients to sell in other countries. 

McDonald’s french fries without dimethylsiloxane, Mountain Dew without artificial colors, and Heinz Ketchup without high fructose corn syrup are all provided to our friends overseas, while they continue to sell dramatically inferior versions here in America. 

It’s unethical and the hypocrisy needs to stop.

If a company can make safer products without these chemicals for other people, why won’t they do this for their own American citizens?

She recently shared a NEW LIST with 10 more examples of food companies selling safer, less toxic versions of their products in other countries. Swipe left on Instagram to see them all here. 

It’s an eye-opener. Please share this post with your friends! 

To your health and happiness,


September Food Focus: Natural Sweeteners

Deconstructing Food Cravings

The body is an amazing source of intelligence. It is always there for you, pumping blood, never skipping a heartbeat, digesting whatever food you put in it and maintaining homeostasis. Is this reliable, intelligent bio-computer making a mistake by craving ice cream or a hamburger or chocolate? Are cravings due to lack of will-power or discipline? I’d like to suggest that cravings are not a problem. They are critical pieces of information that tell you what your body needs.

The important thing is to understand why you crave what you crave. Perhaps your diet is too restrictive or devoid of essential nutrients. Perhaps you are living a lifestyle that is too boring or stressful. Your body tries to correct the imbalance by sending you a message: a craving. A craving for something sweet could mean you need more protein, more exercise, more water or more love in your life. The key to stopping the sugar craving is to understand and deliver what your body really needs.

No book or theory can tell you what to eat. Only awareness of your body and its needs can tell you. Of all the relationships in our lives, the one with our body is the most essential. It takes communication, love and time to cultivate a relationship with your body. As you learn to decipher and respond to your body’s cravings, you will create a deep and lasting level of health and balance.

The next time you have a craving, treat it as a loving message from your body instead of a weakness. Try these tips to respond to your body:

  • Have a glass of water and wait 10 minutes.
  • Eat a healthier version of what you crave. For example, if you crave sweets, try eating more fruit and sweet or root vegetables.
  • What is out of balance in your life? Is there something you need to express, or is something being repressed? What happened in your life just before you had this craving?
  • When you eat the food you are craving, enjoy it, taste it, savor it; notice its effect. Then you will become more aware and free to decide if you really want it next time.

Food Focus: Natural Sweeteners

Who among us doesn’t love sweets? The sweet flavor releases serotonin in our brains, the chemical responsible for our sense of well-being and contentment. But when it comes to sweeteners, not all are created equal. There are side effects and health risks from refined sweeteners like white table sugar and high-fructose corn syrup, and from artificial sweeteners like NutraSweet, saccharin and Splenda. Since refined sweeteners have been stripped of vitamins, minerals and fiber, they can spike blood sugar, which can often lead to cravings and mood and energy fluctuations. Instead, using naturally and minimally processed sweeteners can reduce cravings for sugary things.

Here are a few natural sweeteners to substitute in drinks, food and baking. Since they are all approximately 1.5 times sweeter than refined sugar, you can use less. You can find them in most supermarkets or natural food stores. When replacing sugar with liquid sweeteners in a recipe, reduce the amounts of other liquids.


Raw Honey

Everyone seems to love honey, one of the oldest natural sweeteners on the market. Honey will have a different flavor depending on the plant source. Some are very dark and intensely flavored. Wherever possible, choose raw honey, as it is unrefined and contains small amounts of enzymes, minerals and vitamins.

Agave Nectar

Agave is made through the extraction and purification of the juice of the agave cactus. It does not stimulate insulin secretion as other sugars do, so it does not create a “sugar rush.” It has a delightfully light and mild flavor.

Maple Syrup

Maple syrup is the concentrated extract of the sap of maple trees. It adds a rich, deep flavor to foods and drinks. Make sure to look for 100% pure maple syrup, not maple-flavored corn syrup. As with all sweeteners, organic varieties are best.

Source: “The Cane Mutiny,” New Age Magazine, March/April 1999.


Recipe of the Month: Maple Fruit Compote with Honey-Ginger Toasted Nuts

Prep time: 10 minutes

Cooking time: 20 minutes

Serves: 4 



2-3 apples

2-3 peaches, plums, or pears

2 tablespoons maple syrup

1/2 cup raisins

juice of 1 lemon

1 teaspoon cinnamon

1 cup walnuts or nuts of your choice

1/2 teaspoon fresh ginger, minced

2 tablespoons honey


  1. Wash, core and chop fruit into slices or chunks.
  2. Place in a large saucepan with 1/3 cup of water. Add the maple syrup and raisins.
  3. Cook over medium heat, stirring occasionally, for 10 minutes.
  4. Add lemon juice and cinnamon. Cook for another 10 minutes, until soft.
  5. While fruit is cooking, place chopped nuts in a skillet over medium heat and toast, stirring often, for 5 minutes.
  6. Drizzle honey over the nuts and add ginger, but keep stirring since the honey can easily burn.
  7. Top warm fruit with toasted nuts and enjoy!

To your health,


#naturalsweeteners #nutrition #food #cravings #healthcoaching #ShalineMiller

My New Blog Name

Hi there!

Happy September! This year has been a crazy year…with Covid, my family’s (my mom) health issue, etc…I will be glad when this year is over.

Anyway, if you have been following my blog for a while, you know that I changed my blog name from healthysexynutrition to finefabulousfree.  Healthysexynutrition was launched over five years ago when I focused on nutrition then finefabulousfree was created when I added essential oils. Essential oils was added with a focus on emotional wellness.  I don’t know if I’ve written a post about my story with depression. I was on meds for about six months and gradually took myself off of it. So, now, I’ve decided to step back and focus on nutrition and self care.

I hope you have a great month and enjoy the posts. Oh, and please let me know what nutrition ideas, topics, etc you have.

All the best,