Easiest Homemade Vanilla Ice Cream Ever

21 Aug
by Kristen, posted in Blog   |  No Comments

IceCreamIt’s 97 degrees here in Nashville, and with the humidity, it feels so much hotter. Yesterday afternoon I really wanted some ice cream, but my toddler was napping so I obviously couldn’t leave right then. Then I remembered this easy vanilla ice cream recipe and my afternoon got so much better. Great thing about “easy recipes” is that you have all the ingredients in your house already, so there’s no grocery shopping planning involved. I didn’t have one of the ingredients, but that didn’t mess up the taste at all. Not to mention, if you’re going to splurge on ice cream, it might as well not be filled with a lot of chemicals/hormones/GMOs etc right? 

Most of you know I’m dairy free (or at least most of the time). I feel so much better when I’m strict with being gluten and pasteurized dairy free. However, goat milk from our local farmer is not inflammatory like pasteurized cow’s milk. And I HATE the taste of goat’s milk, but our farmer’s goat milk tastes just like cow’s milk. I bet you wouldn’t even be able to tell the difference. So it’s a win-win for me! Our farmer’s goat milk is raw, pastured, and grassfed…basically milk the way God designed it to be. So if I’m going to splurge and have some dairy, this was the best option for me. Okay, I know you’re ready for the recipe so here it is:

Homemade Vanilla Ice Cream (no ice cream machine needed):


  • 1 cup whole milk (I used pastured milk from local farmer)
  • 1/2 cup organic sugar (I never said this recipe was healthy :)
  • 1/4 cup nonfat dry milk (optional) **I did not use this.
  • 1 tsp. organic vanilla extract
  • 4 cups ice cubes (I used a little less)


  • Place all ingredients into the Vitamix container in the order listed and secure lid.
  • Turn machine on and quickly increase speed to Variable 10, then to High.
  • Use tamper to press ingredients into the blades.
  • In about 30-60 seconds, the sound of the motor will change and 4 mounds should form.
  • Stop machine. Do not over mix or melting will occur. Serve and enjoy!

**If you don’t have a vitamix, you can try using your blender for this recipe; I just personally have only made it in my vitamix. 

Recipe courtesy of: Vitamix

GMO’s & How They’re Destroying Your Health

19 Oct
by Kristen, posted in Blog   |  No Comments

We Have a Right to Know if Our Food Has Been Genetically Engineered

You may have been hearing a lot about Genetically Modified Organisms (GMOs) lately.  If you haven’t heard by now, consumers are demanding that the government respect their right to know what’s in their food by labeling GMOs.  I am one of those consumers, and I hope you are too.  You have the right to know what’s in your food, especially because not knowing will dramatically damage your health.  If you’re new to all of this, I will explain what GMOs are and how they’re destroying your family’s health.

What Are GMOs?
Genetically modified organisms are plants or animals created through the gene splicing techniques of biotechnology (also called genetic engineering, or GE). This experimental technology merges DNA from different species, creating unstable combinations of plant, animal, bacterial and viral genes that cannot occur in nature or in traditional crossbreeding.  Monsanto (the company responsible) uses poisonous pesticides and herbicides so the plants are protected from the insects that might damage them.  So basically what happens is that we eat the GMO food, which in turn mutates our cells and furthers the development of malignant tumors and other forms of cancer.  You may ask why Monsanto would do such a thing if it’s so dangerous to our health?  Unfortunately, Monsanto (and also the FDA or they would stop this) is driven by money instead of the health of consumers.

Health Problems That May Be Related to Eating GMO Food:

  • Cancer
  • Infertility
  • Birth Defects
  • Food Allergies
  • Gastroesophageal Reflux Disease
  • Ulcerative Colitis
  • Asthma
  • And much more since we are the guinea pigs and we don’t know all the long term effects this can have on our families
  • These once healthy rats were fed Genetically Modified Food as part of a study & ended up with these tumors. The GMOs caused cancer, liver, & kidney problems in these rats.

Some doctors will prescribe non GMO diets, and their patients will get better from a variety of diseases. The same problems they get better from are found in laboratory animals that are fed GMOs.

The 9 GE Crops on the Market in the U.S.:

  • Corn
  • Soybeans
  • Cotton
  • Canola
  • Sugar Beets
  • Alfalfa
  • Hawaiian Papaya
  • Zucchini
  • Yellow Crookneck Squash
  • **A GE salmon is waiting FDA approval

What Can You Do?
Make sure you don’t buy any foods that contain GM seeds.  An easy way of doing this is by buying certified organic foods and/or by buying local from farmers who don’t use GM seeds.  Use your wallets to make your opinions known.  Another option you have is to buy foods that are “Non-GMO Verified.”
If more of us speak out about why we care about the food we put in our own bodies and in our children’s bodies, then we can convince the FDA to change its policy. In November, we need Prop 37 to pass in California, which would require the labeling of GM foods. “Prop 37 gives us the right to know if our food has been genetically engineered. It helps us make the right food choices for our families by putting a simple label on the groceries we buy and telling us if our food has been genetically engineered.” If it passes in California, then there is hope for GMO food labeling for the rest of the country.

If you want to learn more about GMO food labeling:
We Have the Right to Know.

Naturally Yours,
Kristen M. Pardue, RD, LDN, CLC

How Safe Are Your Cleaning Products?

04 Aug
by Kristen, posted in Blog   |  No Comments

Guest post by Amiee Conner:

During the past several hundred years, human activity has significantly altered our global environment, and the negative effects of this are becoming alarmingly clear. No longer can we ignore the warning signs from nature. This trend can be changed if we all work together and take honest responsibility for our planet. It is a fact; household pollutants have a profound impact on us and our environment. Research and information on the health effects of chemicals has not kept pace with their development and use. Did you know that in the last 50 years more than 80,000 new chemicals have been produced and introduced into the environment? Most of the chemicals that people are exposed to everyday have never been assessed for their impact on human health. Chemicals found in the average home are linked to many serious diseases such as allergies, birth defects, cancer, and psychological abnormalities. Many today believe that the extensive use of chemicals indoors contributes to “modern” diseases such as asthma and allergies. Did you also know that most personal care products contain toxins that have been linked to cancer and are known to cause damage to your reproductive system, brain and other organs? Unfortunately, Herbal Essences, Pantene ProV, Secret and Crest are on that list.

The Norwex corporate vision for our products reaches far beyond the limited horizon of just making a profit; we are striving for a better quality of life for present and future generations.  Our deep central theme is reverence for the value and beauty of all life on a healthy planet. Our cleaning system saves time and effort. In today’s busy world, it has been proven that the Norwex cleaning line cuts the time spent cleaning your home by 75% or more. Norwex customers also save money by reducing the use of chemicals and cleaning supplies needed by up to 90%. Did you know that the average household spends $450 – $600 a year on these items?  Plus, you don’t breathe, touch or ingest harmful chemicals. Dirt and dust are removed instead of being spread around. You have a cleaner indoor climate, which reduces allergies. Why Norwex microfiber? Norwex microfiber is a blend of polyester and polyamide. This fiber is 1/100th the size of a strand of human hair. When this high-quality microfiber is combined with the right knitting process, it creates an extremely effective cleaning material. This material can hold up to seven times its weight in matter. Unlike many other types of cloth that smear dirt across the surface you are trying to clean, microfiber cloths remove dirt, germs, bacteria and debris from the surface. Norwex has also developed a unique technology that combines an antibacterial silver-based agent with our microfiber. The antibacterial agent is actually embedded inside the tiny microfiber and inactivates the bacteria that it picks up in its fibers. The antibacterial agent within the microfiber demonstrates its effectiveness against strains of pathogenic bacteria, yeast and viruses, such as:  E.Coli, klebsiella pneumoniae, proteus vulgaris, salmonella typhi, staphylococcus aureus, streptococcus faecalis, streptococcus pyogenes, candida albicans, MRSA, SARS coronavirus. Norwex backs its commitment to quality with a 100% satisfaction guarantee and an exceptional warranty of 2 years or 500 washings.

Finally, I chose to start using and selling Norwex after my twins, Caden and Chloe, were born. I would always be overwhelmed at the smells coming from my household cleaners and started wondering what effect they had on not only me and my husband, but my infant twins as well. After getting introduced to the brand, I fell in love with the products! They are so easy to use and really do make cleaning my house a lot easier and more time efficient, which is important when you have two little ones on the go. Please feel free to contact me with any questions. You can also “LIKE” my page Amiee Conner Independent Norwex Consultant on Facebook. Mention you saw my blog on Naturally Free RD and I’ll give you 10% off your first order. Isn’t your health and family worth it?

Naturally Yours,
Amiee Conner
Independent Norwex Consultant

Are your cosmetics full of chemicals too? Check out these posts:
How Your Cosmetics Could Be Damaging Your Health (Part 1)
How Your Cosmetics Could Be Damaging Your Health (Part 2)

How Your Cosmetics Could Be Damaging Your Health (Part 2)

12 Jul
by Kristen, posted in Blog   |  1 Comments

As I mentioned in yesterday’s post, if you’re using conventional personal care products, you can absorb almost 5 pounds of chemicals into your body each year.  You and your family deserve much better than that.  All of these chemicals and toxins are man made.  They weren’t here long ago when life was more “simple.”  While technology and advances in research, etc are wonderful, some parts of our lives would be better off if we went back to the way things used to be.  If you read yesterday’s post and felt overwhelmed by how most personal care products are full of toxins and chemicals that are dangerous to your health, then I’m ready to give you a few tips to help you on your new journey.  One of the easiest ways to make sure that your beauty products are safe and free of dangerous toxins are by making them yourself.  Many of these ingredients you may already have in your home.

  • All Natural Moisturizers: My all time favorite moisturizer is coconut oil.  It’s great for cooking and for your hair and skin. It’s also a great source of the beneficial fat lauric acid.  Pure emu oil is another option.
  • All Natural Deodorant: If soap and water isn’t enough for you, than try a pinch of baking soda mixed into water as an effective all-day deodorant.
  • All Natural Acne Fighter:Tea tree oil is a great natural remedy for acne.  It has been shown to have both antibacterial and cosmetic properties.  Another great oil for acne is oregano oil.  Rubbing just a drop of oregano oil on a breakout can speed up the healing and prevent unsightly scarring without resorting to harsh commercial acne medication.

If you prefer to buy natural personal care products but have no idea where to start, then go to your local health food store and ask the sales people for their recommendations.  Before you buy anything, though, always be sure to check the ingredients.  You can also find great deals on natural products on amazon.  Target and Kroger (at least the ones in Nashville) carry natural skincare products as well.  Here is a list of a few safer brands, but make sure you see how each product ranks on EWG’s database mentioned in the next paragraph:

  • Tom’s of Maine
  • Burt’s Bees
  • Neutrogena Naturals (New line, so doesn’t seem to be ranked on EWG yet)
  • Arbonne
  • Boscia
  • Dr. Hauschka
  • Yes To (Carrots, Cucumbers, Blueberries, Tomatoes, etc)
  • Afterglow Cosmetics

To see how your personal skincare products rank in toxicity levels, go to Environmental Working Group’s Skincare Database.  You can type in the name of any product and see how safe it is.  It’s also a great tool to find the best products that are free of toxic chemicals.

I want to end this post with Dr. Mercola’s top guidelines when shopping for natural skincare products:

  • Look for the genuine USDA Organic Seal.
  • If you can’t pronounce it, you probably don’t want to put it on your body. Ask yourself, “Would I eat this?”
  • Look for products that are fragrance-free. One artificial fragrance can contain hundreds — even thousands — of chemicals, and fragrances are a major cause of allergic reactions.
  • Pay attention to the order in which the ingredients are listed. Manufacturers are required to list ingredients in descending order by volume, meaning the first few ingredients are the most prominent. If calendula extract is the last ingredient in a long list, your calendula body wash isn’t very natural.
  • Stick to the basics. Do you really need 20 products to prepare for your day? Simplify your life and rescue your bank account.
  • Buy products that come in glass bottles rather than plastic, since chemicals can leach out of plastics and into the contents. Bisphenol A (BPA) is a serious concern; make sure any plastic container is BPA free.
  • Look for products that are made by companies that are earth-friendly, animal-friendly and green.

If you live in the Nashville area and need help deciphering between what is toxic and what is not, than feel free to set up an appointment with me. I can come into your house and do it for you.

Good luck and try not to get overwhelmed.  ANY toxic chemicals you cut out of your life is a step in the right direction to a healthier you.

Naturally Yours,
Kristen M. Pardue, RD, LDN, CLC