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Pat Mulford

Pat Mulford

Hi Happy Heart Friends,
Please allow me to introduce myself. I am an individual who loves health, wellness, prevention and quality of life. I love helping others who are interested in reaching their wellness goals and living their best life. I am a dental hygienist, a nutrition coach and working to become an entrepreneur. I love to take on new challenges and always believe there is room for improvement! I am honored that you have joined me and I hope you will find lots of good stuff to help you on your journey! If you like what you find, remember that a rising tide lifts all boats. Please feel free to share my newsletter or blog.

Made with 70% bittersweet chocolate, these delightful little nibbles are portion controlled in mini baking cups. Each bite has about a ½ ounce of chocolate. No cooking required—only melting chocolate. Use high quality chocolate for the best flavor.

8 pieces

4 ounces 70% bittersweet chocolate
¼ cup chopped walnuts
¼ cup dried cranberries
2 tablespoons unsweetened shredded coconut 
8 2-inch paper baking cups (mini size)

1. With a serrated, bread or a large chefs knife, chop the chocolate into small pieces. Melt chocolate either in the microwave or a double boiler.

To melt chocolate in the microwave, place chocolate in a microwave-safe bowl. Microwave using 50% power for 1 minute. Remove and stir. Continue in 30-second increments until chocolate is mostly melted. It’s ready when there are still a few lumps. They will smooth out as you stir.

To melt chocolate in a double boiler, place a few inches of water in a small pan over medium heat and bring to a simmer. Turn heat to low, and sit a small bowl on top and barely into the pan; it should not touch the hot water. Put chocolate in the bowl. Stir occasionally until chocolate melts smooth.

2. Place 8 paper baking cups on a flat plate, baking sheet, or mini cupcake pan.  Drizzle in 1 teaspoon of melted chocolate, then top with a sprinkle of nuts, coconut, and a 6-8 dried cranberries. Drizzle with 1 teaspoon melted chocolate, and sprinkle with a bit more nuts and coconut. Refrigerate to set. 


Based on The Daniel Plan book, The Daniel Plan Cookbook: 40 Days to a Healthier Life is a beautiful four-color cookbook filled with more than 100 delicious, Daniel Plan-approved recipes that offer an abundance of options to bring nutritious cooking into your kitchen to help transform your health in the best way imaginable—from inside out!

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What is an essential oil?

Essential oils are simply a concentrated form of the oils found

naturally in the flowers, leaves, bark, stem, seeds, and other parts

of plants. When the oils are extracted, they maintain the

characteristic fragrance, or essence, of that plant and have been

used for thousands of years by cultures all over the world for their

pleasant and sometimes powerful fragrances and properties.



What testing does Melaleuca conduct to ensure that its PURE

Essential Oils are the best quality?

Pure Essential Oils are the highest quality oils available. Each one is 100% pure oil extracted directly from the botanical plant source and is guaranteed to contain NO synthetic or impurities. They meet stringent quality specifications and are put through a battery of quality tests:

~ GCMS testing (Gas Chromatography/Mass Spectrometry)

~ Chirality testing

~ Heavy metal/pesticide/herbicide testing

~ Organoleptic testing

~ Optical rotation and refractive index testing

~ Specific gravity testing

~ Microbial testing                                                                                

How are PURE Essential Oils Extracted?

The method of extraction varies from oil to oil, depending on the part of the plant that was used to obtain the oil. The majority of PURE Essential Oils are steam distilled, citrus oils are cold pressed, and jasmine absolute is obtained through a delicate extr process. You can see the specific method of extraction for a particular oil by visiting the oil’s product detail page at

Are PURE Essential Oils organic?

Melaleuca partners with farmers who use sustainable and ethical farming practices to grow the plants needed to obtain PURE Essential Oils. Each oil is guaranteed to be free of pesticides, herbicides, and heavy metals. Organic certifications are granted by government agencies. Many of Melaleuca’s PURE Essential Oils are extracted from plants grown in countries where organic certifications are not available.

For more information about the PURE Essential Oils visit the Melaleuca website – Frequently asked Questions.

For more information about how to shop for PURE Essential Oils visit my website.



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ALTERNATIVE AND NATURAL WAYS TO FIGHT ALZHEIMER’SImage result for picture of a healthy brain




As powerful as the mind can be, it is the one part of the human body that needs the most protection. Not only is it guarded by thick bone and tough skin, it is surrounded by fluid to keep it in a constant state of suspension free from external impact. However, for all your bodies’ protective measures your mind safety is still constantly threatened by internal factors.

What follows below will provide you with knowledge necessary to power your mind with the tools it needs to keep itself safe from rapid deterioration and prevent Alzheimer’s.


CoQ10 might be one of the lesser known vitamins, yet, its health implications are legendary to say the least. Not only can it help improve your heart health, recent research suggests it can also greatly benefit your brain.

CoQ10 is found naturally in the human body, and is a very potent anti-oxidant. However it should be noted that the problem with using CoQ10 as a supplement is that it does not absorb into the body very well if taken as a capsule or pill. In addition to this issue CoQ10 doesn’t dissolve well in water.

The best way to receive the health benefits of CoQ10 is to ingest it in a fat-soluble form, which can usually be found in nuts and fish oils or in foods such as spinach and broccoli.

Although the number of studies done to date on CoQ10 and its effects on Alzheimer’s disease is relatively small, CoQ10 has shown tremendous potential in Alzheimer’s prevention. 

Omega 3

Much like Coq10, the health benefits of Omega 3 fatty acids are far reaching. Omega 3 has shown evidence of being able to help treat those with depression and bipolar disorder. The fatty acid holds strong similarities to CoQ10 in that it is usually found in fish.

Omega 3 fatty acids are well known for their positive effects on brain health. A host of recent studies has shown that omega 3 may in fact help prevent the deterioration process of the brain which leads to Alzheimer’s.

Alzheimer’s is a complicated disease that in itself still needs much more research to fully understand. More research is also needed to completely understand these foods potential for preventing Alzheimer’s, as it stands these two foods have shown remarkable potential for preventing Alzheimer’s and brain deterioration in general.

 For superior nutrition for Brain Health visit Peak Performance Brain Health. Contact Pat to learn how to order.



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Pruning plants intimidates gardeners. It shouldn't. Pruning is one of the best things you can do for the plants in your garden and landscape. When you can’t wait to get started in the garden, a good task to undertake is pruning. Most trees and shrubs benefit from annual pruning.

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8 cups baby spinach or romaine lettuce
1 ripe pear, cut in half
1/3 cup pomegranate seeds
2 ounces Gorgonzola

Champagne vinaigrette, recipe follows

Fresh cracked pepper
1 tablespoon honey
Champagne Vinaigrette:
1/4 cup champagne vinegar
1 teaspoon Dijon mustard
1/2 teaspoon minced garlic
1 tablespoon freshly squeezed lemon juice
1/4 teaspoon freshly cracked black pepper
2 tablespoons olive oil

In a decorative bowl or platter, add the spinach or romaine. Cut the pear into fans, and then slice again on the diagonal, add the greens, crumble the Gorgonzola onto the salad and then drizzle with about half of the vinaigrette. Top with fresh cracked pepper and lightly drizzle the whole salad with the honey. Serve immediately.

Champagne Vinaigrette:
In a small bowl or glass jar, add all the ingredients except the olive oil. Mix well, then slowly drizzle in the olive oil to combine. Refrigerate until ready to use.

Recipe courtesy of Guy 

Pear and Pomegranate Salad with Gorgonzola and Champagne Vinaigrette


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·         1 cup pumpkin puree

·         2 tablespoons almond butter

·         1/2 frozen banana

·         2 dried Medjool dates, pitted

·         1 teaspoon pumpkin pie spice, store-bought or homemade

·         1 tbsp ground flax

·         2/3 cup of coconut milk

·         Extra pumpkin pie spice, to garnish (optional)

·         Coconut whipped cream (optional)


1) Add the pumpkin, coconut milk, almond butter, banana, dates, and spices to a blender and process on high until smooth.


2) Divide between two glasses and top with coconut whipped cream and a dusting of pumpkin pie spice, if desired.


For added protein add one serving of Proflex 20 Protein Shake Mix

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13 Habits for Long-term Weight Loss for 2016



Around this time of year, many of us set our big health resolutions, expecting a completely transformed life come January 1. But then stress hits, our motivation fails, and our good intentions fall prey to old habits.

So how can you avoid this in 2016?

Goals are like going on vacation: You know where you want to go, but you don’t really know the details of what will happen while you are there. And yet at the end of the vacation, it's all the little events of being there that add up to making the whole experience.

Life is the same way. Instead of focusing so much on your health goal, focus on the process of getting healthy in 2016 and what you need to get there. That's what actually leads to sustainable weight loss and overall health.

That's why I teach my health coaching clients to incorporate these 13 small habits into their daily lives for real results. Try them out yourself in 2016:

1. Have breakfast every morning.

To keep blood sugar steady throughout the day, make it a habit to eat something nourishing in the morning. And no, a cup of coffee doesn't count.

If you tend not to be super hungry in the a.m., try making a green smoothie or something easy that you can bring along with you to work, like oatmeal.

2. Drink more water.

We tend to forget how important water is for our daily well-being and overall health. That's why I recommend making it a habit to drink pure, clean water throughout the day.

To do so, start by actually planning water breaks at points during the day (since we tend to forget our intentions when they're not scheduled in). You should also start your day with a big glass upon waking up.

3. Eat something green every day.

Adding green veggies, like broccoli and Brussels sprouts, or dark, leafy greens to your daily diet helps keep your digestive system healthy and your meals more nutritionally nourishing.

4. Choose whole, real food.

To promote satiety, we need fiber, fat, and good protein from whole foods. The complexity in real and whole foods also provides higher nutritional value, which adds up to feeling full and nourished, eating less, and losing weight without feeling like you're on a diet.

5. Schedule time for every meal.

Time is a luxury, and real, sit-down meals tend to be one of the first things we skip when we're busy or under stress. But we need to remember that mealtimes are the perfect moments to get relief throughout the day. So block out time for each meal, every day.

6. Chew more.

One way to naturally practice more mindful eating: Treat every meal as if it's an expensive gourmet dinner. And, as you chew, mentally add a dose of appreciation for those who were involved in getting your food on your plate, from farmer to cook.

7. Get eight hours of sleep.

There's nothing that kills your good intentions faster than being tired. Good sleep helps manage stress and positively influences your food choices, so make restorative rest an essential habit for health and weight loss in 2016.

8. Move every day.

Any movement counts. If you can't get to do your preferred workout class or fit in your usual jog, then make an effort to take the stairs whenever possible, fit in an afternoon walk, or even just dance around.

9. Take five seconds to breathe.

Simply pausing before acting or making a food choice helps us reflect, so we can change our otherwise automatic habits. It helps you get out of stress mode and make a rational, healthy decision.

10. Schedule time for self-care.

We tend to not give ourselves enough self-care because we don’t plan it and the opportunity never appears. Put yourself on your own schedule, whether it's simply time to read a book or take a relaxing bath, every day.

11. Notice your stress eating triggers.

The way to develop coping skills is to know when you need them the most. Take time to learn about your emotional triggers so you can support yourself in those moments. If not, you'll continue to fall prey to stress eating.

12. Let yourself make mistakes.

When you judge yourself, you get stuck doing things you would otherwise not do, like stress eat.

Instead, allow yourself to make mistakes and learn what works for you (or what doesn’t).

13. Tell yourself something positive every day.

Our automatic thoughts and behaviors are hardwired to look at the negative — and that can have a lot of power over us. Instead, make it a habit to tell yourself something positive about your progress at least once per day.

Focus on what you're doing right instead of on what's not working. We can only move forward if we look, and think, forward.


For more weight loss ideas and products visit

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A big thanks from us to you.

A big thanks from me to you!

This Thanksgiving I am grateful for many blessings in my life. Among them, the opportunity to share with you a small idea or thought that might help you reach your health goals. I know for me, health is high on my thankful list; for without it, I would find it very difficult to reach my potential in life. 

In the spirit of Thanksgiving — a celebration of gratitude — take time to thank yourself for being you.

Not a clue where to start? Here are 15 easy ways to inject some gratitude for you into your day.

1. Stop chastising yourself for not being further along in a certain process or towards a certain goal. Appreciate how far you've come.

2. Look in the mirror and compliment yourself. (This is one you can do every day.)

3. When you find yourself speaking negatively about yourself, stop. Immediately. And think of a compliment instead.

4. Accept compliments with grace instead of deflecting them.

5. Write down ten things you love about yourself. Refer to it any time you start to feel unhappy about yourself.

6. Schedule a special date with yourself.

7. Eat the extra helping without feeling guilty — if it's what you really want.

8. Make a list of ways you've made a difference in others’ lives.

9. Smile more.

10. Listen to your heart.

12. Take time regularly to do what makes you happy. (Even if it's 30 minutes a week to get a pedicure or hit the gym. It makes a huge difference.)

13. Express yourself more. The world needs what you have.

14. Ask yourself “What do I really want?” instead of “What should I want?” And do it.


15. Write a letter to yourself, thanking you for being you.In the spirit of Thanksgiving — a celebration of gratitude — take time to thank yourself for being you.


Happy Thanksgiving!!!



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What would parties and tasty goodies be like without chocolate? And frankly, who doesn't love chocolate? When it's in sweets or just on its own, chocolate is awesome, but when it melts onto clothes or your carpet? Eek, it's positively awful.

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Most of us have the notion that eating fish is a safe and healthy choice when comes to health.


But recent studies have found that eating this popular fish can be worse than eating bacon.


I'm talking about this seafood staple - Tilapia.

 READ this recent study and find out why!!!


Why Tilapia Is Worse Than Bacon


Fish is stereotypically the healthiest type of meat, and it is something that doctors often encourage people to eat because of its health benefits. Fish is generally lean, high in protein, low in saturated fat, high in omega-3 fatty acids, and high in vitamins and minerals. Common vitamins and minerals found in fish are vitamin B, vitamin D, vitamin A, iron, selenium, zinc, and iodine.

Not all kinds of fish are created equal, though.

Eating healthy fish regularly reduces your risk of heart disease and dementia, among other illnesses. Many types of fish that you know of are healthy, but tilapia is not among them. Some health professionals have said that, when compared to bacon, tilapia and certain other farm-raised fish varieties can be even worse for your health.

Bacon is high in bad fats and cholesterol, and can contribute to heart disease. It’s important to eat fish, but it’s even more important to make sure that you’re eating the right kinds. There are two basic categories of fish: wild-caught and farm-raised. There are pros and cons to each type, but wild-caught is definitely the healthier variety.

Commonly farm-raised fish types include tilapia, cod, seabass, catfish, and salmon. Some healthy wild-caught fish are salmon, tuna, and sardines. When comparing the average serving of tilapia to the average serving of bacon, the tilapia is often higher in saturated fat, calories, and cholesterol, not to mention toxins acquired through the fish farming process.


Wild-caught fish roam freely in the water, eating aquatic vegetation, insects, smaller fish, et cetera. Because of the variety of food sources available, the meat of wild-caught fish contains more vitamins and minerals than that of farm-raised fish. Wild-caught fish have tons of healthy omega-3 fats and quite low levels of unhealthy fats; omega-3 fatty acid content is one of the biggest health reasons that people strive to eat more fish.

Wild-caught fish have fewer toxins, are less prone to disease, and are not frequently treated with antibiotics like farm-raised fish are. Wild-caught fish have more room to swim around and thus contain more muscle, which translates to lean protein for consumers. Wild-caught fish are healthier than farm-raised fish are, but they’re more expensive. There is also the problem of overfishing: taking too many wild-caught fish out of their habitats can throw the area’s food chain and overall ecology seriously out of whack. Unfortunately, it would be impossible to meet consumer demand using wild-caught fish alone.


Farm-raised fish tend to have more “contaminants” than wild-caught fish do. This may mean PCBs, antibiotics, and toxins in general. These fish are sometimes fed smaller fish that are caught in the same area, which increases the levels of toxins in the fish. Farm-raised fish tend to have higher levels of saturated fat, lower levels of healthy omega-3 fats, and less protein. These fish are contained in smaller, regulated areas of water, and so they are much more prone to disease.

Antibiotics are necessary to treat these diseases, and those same antibiotics are often present in the meat that people consume; this can be a major health risk for consumers. Their diets are very regulated and less comprehensive than a wild diet; the fish consume fewer vitamins and minerals, such as calcium and iron, because of their limited diets. This translates into less nutrient-dense meat for consumers. Farm-raised fish are generally less healthy to consume, however they are much cheaper to produce than wild-caught fish are. Having fish that are raised on a farm helps reduce the issue of overfishing.

Clearly, there are quite a few health concerns that arise when discussing farm-raised fish. If it were possible for everyone to have as much wild-caught fish as they desired and it not annihilate the wild populations, then fish farms would not be as common.

Overfishing is already a major concern, and so fish farms are unfortunately necessary. In some cases, farm-raised fish may simply have slightly less nutrients than wild-caught fish do. In other cases, the fish may contain high levels of certain toxins.

There are regulations on the levels of major toxins found in fish, but if you consume farm-raised fish very regularly, then some toxins can build up in your body and cause issues. Having considered the basic ways that farm-raised fish are less healthy than wild-caught fish, here is why farm-raised tilapia is particularly bad for you – sometimes even more unhealthy than bacon.

The Problems with Tilapia (And Farm-Raised Fish Overall)

§  Farm-raised tilapia causes inflammation. Chronic inflammation throughout the body is a major concern for millions, but especially so for those on the standard American diet. Inflammation is linked to asthma, allergies, heart disease, arthritis, Alzheimer’s, and hundreds of other diseases. For those with existing inflammatory diseases, regular consumption of tilapia can exacerbate symptoms. A famous study published in 2008 by researchers at Wake Forest University demonstrated that tilapia has the potential to cause even more inflammation in the body than bacon and hamburgers do – and that is really saying something!

§  Almost all farm-raised fish will contain antibiotics and pesticides out of necessity. Hormones are also sometimes used with farmed fish in order to make them grow faster and larger. That does not mean that it is safe to consume them, especially on a consistent basis. These things are regulated and probably won’t cause immediate harm, but long-term consumption definitely can. Consumption of antibiotic-treated meat has been shown to directly lead to gastrointestinal disease.

§  These fish are fed a regulated, nutrient-poor diet, often in the form of pellets. The food is often contaminated with toxins and may contain known carcinogens. The fish are what they eat – and if there are toxins in their food, then there will be toxins in our food, too.

§  They tend to have less healthy fats and more unhealthy fats. They also have fewer minerals like iron and zinc due to their diets. The numbers aren’t that shocking, but by comparison, wild-caught salmon is way healthier.

§  Dibutylin is often found in farm-raised tilapia. This chemical is known to be harmful to humans and animals, especially in terms of its inflammatory properties. Another study published in 2008 found that dibutylin disrupts both immune system function and metabolic function in humans.

§  Dioxin is a chemical that is present in the water. It is an awful carcinogenic chemical pollutant that is in the water because of humans; for example, discarding bleach down the drain increases the level of dioxin in the water. Since fish breathe through water, their bodies contain dioxin as well. Dioxin is a potential issue for practically all seafood, though it certainly doesn’t help tilapia’s case here.

Other farm-raised seafood, such as shrimp, can be just as bad. While there are regulations, they don’t necessarily protect consumers enough. Avoiding farm-raised seafood may not always be possible, but due to the increased levels of toxins in the meat, it should definitely be limited. If you were to consume farm-raised seafood often enough, the levels of certain toxins, as well as antibiotics and hormones, would build up in your body. As far as health goes, wild-caught fish are the better option, especially those that are naturally high in omega-3 fatty acids, such as salmon. On occasion, farm-raised seafood probably isn’t going to do too much harm.Just be sure to do your research and avoid particularly unhealthy kinds like tilapia.


To protect yourself from detrimental effects of the farm-raised fish, and find out how you can boost your immune system, check our Peak PerformanceTilapia

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Easy Paleo Blueberry Muffins

How to Make ‘em!!!


I like to make these in a food processor because I find it way easier to work with and easier to clean, and the blade really processes the coconut oil well. You could also use a stand mixer or hand mixer; just use what’s easiest for you.

A mini muffin tin works best here to get them to cook through; I’ve tried it with standard size tins and they just don’t turn out the same.

1.   One of the best things about these muffins is that they’re great at room temperature or from the refrigerator, and they even freeze beautifully. I actually love them straight out of the freezer.


Prep time: 10 minutes
Total time: 30 minutes
Makes 36 mini muffins

Wet ingredients:

·         1/4 cup virgin coconut oil

·         1/4 cup raw honey

·         3 eggs

·         1 cup mashed overripe bananas (that’s about 2 medium bananas)

·         1.5 teaspoons pure vanilla extract

·         1 teaspoon apple cider vinegar

Dry ingredients:

·         3/4 teaspoons fine sea salt

·         1/2 teaspoon baking soda

·         3 cups almond flour

·         1 cup blueberries, fresh or frozen

Optional: Chia seeds to sprinkle on top

Preheat the oven to 350 F. Line a mini muffin tin with liners, or spray with an all natural cooking spray. (I prefer the liners.)

Combine the wet ingredients in the food processor until well mixed, about 30 seconds. Add the sea salt and baking soda and process another 10 seconds to make sure they are both incorporated well. Add the almond flour and process another 30-45 seconds until well mixed. Unplug the food processor and remove the blade, then gently fold in the blueberries.


Add 1 tablespoon of the batter to each mini muffin cup and bake for 14-15 minutes, until the tops are lightly golden brown and the muffins are cooked through. Sprinkle the chia seeds on top before baking if you’d like, this is mostly just for looks.


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It's the perfect snack. It could jump start your morning as the perfect breakfast. How about on top of your salad.... Grab a handful. It is so good it will drive you nuts!!!


1 cup of almond slices

1 cup of pecans

1 cup of walnuts

2 cups unsweetened coconut flakes

1 cup raw sunflower seeds

1/3 cup honey

1/3 cup virgin coconut oil

 2 tsp vanilla

1 tsp cinnamon

1 tsp ground nutmeg



Preheat oven to 300*.  Line large baking pan with parchment paper. Chop nuts in food processor or blender (not too small- keep pieces large). Mix coconut, nuts and seeds in large bowl. Add ground cinnamon and nutmeg and stir to coat. Melt coconut oil and honey on low heat or in microwave and add vanilla. Pour coconut oil mixture over nuts and seeds. Stir to coat. Pour and spread evenly on baking pan. Bake 30 minutes till golden brown. Cool 20 minutes. Pour into sealable plastic container or bag for storage.


( I get all my nuts and coconut flakes from they have organic!)


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                What will you do with Total Health??

    Image result for images of women traveling                       My Bucket List:           Image result for images of women traveling                     Image result for images of women skiing                                                                         


     All the things you’re living for depend on your good health. 

                You know all those things you’re looking forward to doing? This could be your head start.

                                                    “If it is going to be, it is going to be because of me.”

              Start Peak Performance Packs today and begin investing in your body’s future well-being.


For more information about why Peak Performance can make a difference in your health check out the Freiburg Study.

Call Pat Mulford for more details. 443-880-0893         





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If you think the toilet seat is the worst place for germs, think again! The following surfaces actually have more germs per square inch - and they're places you don't think twice about touching: 

~Computer keyboard and mouse

~Doorknobs and light switches

~Kitchen sink

~Money in your pocketbook

~TV remote

~Phone handset

When was the last time everybody in your home got the sniffles - or a full-blown cold? Viruses and bacteria are everywhere, creating illnesses from the common cold to frightening new epidemics. They can easily enter your home and multiply rapidly if not held in check.

Another "epidemic" is even more insidious. It's called methicillin-resistant Staphylococcus aureus, or MRSA - a strain of staph that's resistant to antibiotics. It's a growing problem in U.S. hospitals, causing more than 60% of staph infections there. But more and more healthy people are getting MRSA infections in their communities - not in hospital. How many people do you know that have contacted MRSA from unknown reasons??


An everyday cleaner doesn't kill bacteria and viruses. In fact, using an everyday cleaner and a cleaning rag or sponge, you could simply be spreading the germs around. That's why the final step in any cleanup - and a great thing to do between cleanups - is to get out the disinfectant.

A Big delimma in Your Home!

You want to keep your home free of those germs. But you're forced to buy caustic chemicals to kill them. Chemicals like chlorine bleach and quats may kill germs, but they may be putting the safety of your home at just as much risk as the viruses and bacteria do!


Sol-U-Guard Botanical cleans the dirt you can see and kills the germs you can't - and does it all using thyme oil and citric acid instead of chlorine bleach and ammonia.  

~Cleans and disinfects with no chlorine bleach, harsh fumes, or harmful residues.

~Sol-U-Guard Botanical kills over 99.9% of common household germs.

~EPA-registered to kill rotavirus, influenza A (swine/Iowa/15/30), and MRSA

~Protected by two U.S. patents, meaning you can only get this unique formula from Melaleuca.


If you want to know how to shop for Sol-U-Guard, contact Pat.

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  Design a Health Plan

The key to success is to intentionally design your environment to make it easy to do the right thing and create health. Our world is a hostile health environment (we live in world of Big Gulps and Big Macs at every turn), so we need to create our own “health bubble.”

Where is your environment set up to help you stay on track and where does it trip you up? What can you do to make your actions automatic around food, exercise, and stress reduction? You can design your life for automatic success.

Strategies for Healthy Life Design

·         Organize your kitchen for healthy meal preparation.

·         Clean out your drawers and cabinets so they are free of clutter.

·         Make sure you have or buy all the cooking utensils you need to succeed.

·         Arrange your pots and pans for easier access.

·         Get smaller plates.


·         Refresh your supply of spices, condiments, oils, vinegars, and sauces so you can cook anything, at any time, without having to run out to the supermarket.


·         Find new recipes online or in cookbooks (such as The Blood Sugar Solution Cookbook) and put them in an easy-to-access place so they are ready when you need them.


·         Stock your kitchen with the right stuff. Arrange the foods so that the healthiest ones are the most accessible and appealing. Cut up veggies and fruit and have them in little glass containers stacked for easy access. Stock healthy snacks (such as nuts, seeds, or grass-fed or organic turkey, beef, or buffalo jerky) so that they are easy to grab on the go when you’re in a hurry.


·         Make your bedroom a sanctuary. Compared to your kitchen, you might not think of your bedroom as an influential area for your health and weight loss efforts, but it is. Is your bedroom designed to be a peaceful, stress-free environment that promotes rest? What prevents you from getting a good night’s sleep? Look around your bedroom and identify three things you can do to make it a place of rejuvenation. Options might include clearing away clutter, getting blackout shades, getting earplugs or an eye mask, or committing to reading instead of watching television before bedtime.


·         Plan your food in advance. Think ahead! The goal is to prevent yourself from ending up in a food emergency in which the only thing open is a fast-food restaurant or convenience store. When do you typically get into that type of situation? Is it at 5 p.m. when you’re too tired to make dinner? When you’re pressed for time between daily commitments and on the run? You can also assemble what I call an Emergency Life Pack to carry with you to ensure you’re never stuck without healthy options.


·         Make grocery shopping a weekly ritual. This goes hand in hand with planning your meals ahead of time. Keep a shopping list at the ready so you can add to it as the week goes along. Choose a specific day and time when you’ll shop each week so it becomes an ingrained ritual.


·         Plant healthy snacks in your environment. Put raw nuts or other healthy snacks in your glove compartment, desk drawer, purse, or backpack so they are within easy reach and allow you to safely bypass the vending machine or drive-through when you’re hungry.


·         Steer clear of your danger zones. If the drive-through you pass each morning on your way to work calls out to you like a siren song, chart another daily route. If the aroma from the bakery you walk past on your way to work is irresistible to you, walk down a different block.Put yourself—literally—on a path to health rather than temptation.


·         Protect your health bubble in social situations. When and with whom do you find yourself feeling pressured or tempted to eat or drink things that work against your health goals? At work when they bring in platters of food and soda for lunch? When you are out with friends? At holidays with family? Eat something before or bring your own food. I always carry nut butter packets in my pocket!


·         Make exercise easy. Identify the top three obstacles that get in the way of your daily exercise. Is it having the clothing you need, clean and easy to access? When the weather is bad? Make a backup plan for your daily walk if the weather is bad (use the treadmill at a gym, try a workout DVD, etc.). Think about systems you can put into place to trigger you to do the right thing. For example, I hate push-ups, but I like showers, so every day before I get in the shower I do forty push-ups (I could only do ten when I started.


·         Keep your supplies for self-nurturing practices at the ready. What three things can you do integrate relaxation practices into your life? Ideas might include keeping your bathroom cabinet stocked with extra Epsom salts, baking soda, and lavender oil, so you always have what you need to take my UltraDetox Bath. Set a timer to remind you to do deep breathing or meditation. Think about what gives you peace and triggers your relaxation response, then set up your defaults so you can do those practices often.


·         Read the latest book, The Blood Sugar Solution 10-Day Detox Diet, to find out how you can ignite weight loss and reboot your health in just 10 days.


Wishing you health and happiness,
Pat Mulford, RDH, Certified Health Coach

Peak Performance


For a FREE app to help you get started on your journey to Health, tune into this app:

For iPhone users, they'll use this link: (same as above)

For Android users, they'll use this link:




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For me, this was short but the point well-made....

The American investment banker was at the pier of a small coastal Mexican village when a small boat with just one fisherman docked. Inside the small boat were several large fin tuna. The American complimented the Mexican on the quality of his fish and asked how long it took to catch them.

                                    The Mexican replied, "only a little while."

The American then asked why he didn't stay out longer and catch more fish?

The Mexican said he had enough to support his family's immediate needs.

The American then asked, "but what do you do with the rest of your time?"

The Mexican fisherman said, "I sleep late, fish a little, play with my children, take a siesta with my wife, Maria, stroll into the village each evening where I sip wine and play guitar with my amigos, I have a full and busy life."

The American scoffed, "I am a Harvard MBA and could help you. You should spend more time fishing and with the proceeds, buy a bigger boat, and with the proceeds from the bigger boat you could buy several boats. Eventually, you would have a fleet of fishing boats. Instead of selling your catch to a middleman you would sell directly to the processor, eventually opening your own cannery. You would control the product, processing and distribution. You would need to leave this small coastal fishing village and move to Mexico City, then LA and eventually NYC where you will run your expanding enterprise."

The Mexican fisherman asked, "But, how long will this take?"

To which the American replied, "15-20 years."

"But what then?"           

The American laughed and said that's the best part. "When the time is right you would announce an IPO and sell your company stock to the public and become very rich, you would make millions."

"Millions?" asked the fisherman, "Then what?"

The American said, "Then you would retire. Move to a small coastal fishing village where you would sleep late, fish a little, play with your kids, take siesta with your wife, stroll to the village in the evening, sip wine and play your guitar with your amigos!"

                                                              (Author Unknown)



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Hi Everyone, 


Many times people ask me my favorite products- and I have so many favorites!  But, here it goes...


1. Vitality Essentials (over 50!  how did this happen?)  and also Bone and Joint Peak Performance if I have any aches or pains.


2. GC Control- every breakfast, maybe lunch if I feel I need to get back on track. Excellent shakes!  Chocolate and Vanilla both delicious.


3. Tooth Polish...I love all flavors. Fresh Mint has the most Melaleuca oil, so it is the strongest.


4. Gold Bar, Platinum is pretty awesome too.


5. Renew-   I buy a pantry pack (2 large-this way you save money)


6. Melapower- I use scent free , but the lavender is amazing!  96 loads, don't forget your pump


7. Access Bars...ALL flavors


8. Sei Bella Volumizing shampoo


9. Herbal shampoo for my family.


10. Melagel- for first aid


11. Melaleuca Oil-never without this!


12. Sei Bella Night Recovery Eye Cream- can't go a night without this!


13. Sei Bella Night Firming Cream


14. Sei Bella Daytime Lotion with spf  (all of the makeup is excellent too)


15. Sustain-all flavors  


16.  Tough and Tender of course-clean everything with this.


17. Melamagic....I LOVE the smell of this!  Great for heavy duty cleaning. I even power wash my house with this. Sol-U-mel also is great for cleaning and smells great.


18. Revive to spray of clothes for wrinkles, I also spray this all over my house and on our clothes.  This smells so clean and fresh.  I learned this from a friend-this is her all time favorite product!


19. Prespot-works on clothes and carpeting!


20. Essential Oils- my favorite is "Peace", your bedroom will be like a spa and you will sleep like a baby!  Order the diffuser too.


21. Pain A Trate...this came in my Value Pack 10 years ago. I used it once and will be hooked for a lifetime. Keep it close, because it works so well.


Remember to send Melaleuca produvcts with your kids away at school.  Many people open accounts for their children away at college- the kids love getting packages!   (Plus, they are healthy necessities.)


I hope this is helpful- have fun shopping in our fabulous, healthy store. Please let me know if I can help. 


If you have a special health concern please let me know an I will try to help you. 


Thank you for shopping with me, I certainly appreciate it and hope you love it all!





Maura K. Iacoboni, R.N.

Executive Director



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What is leaky gut? It sounds awful I know, I would rather rename it to inflamed gut. According to the research, leaky gut could be the cause of your food allergies, low energy, joint pain, thyroid disease, autoimmune conditions and slow metabolism.
Let me explain in simple terms what it is...

Leaky gut is when the tight junctions in the gut, which control what passes through the lining of the small intestine, don't work properly. That could let substances leak into the bloodstream. Think of your gut like a net. When there are whole in the net (Leaky gut) substances pass through that you don't want to pass through. This can lead to inflammation throughout your system and can cause symptoms, such as:
Food sensitivities
Thyroid conditions
Joint pain
Skin issues like rosacea and acne
Digestive problems and Weight gain
Syndrome X

As you can see, leaky gut symptoms aren't unique. They're shared by other problems, too. And tests often fail to uncover a definite cause of the problem. That can leave people without a diagnosis and, therefore, untreated.

There are 4 main causes of leaky gut which include:
Poor diet
Chronic stress
Toxin overload
Bacterial imbalance

Want more information? contact Pat.

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Serves 1

·         16 ounces of purified water

·         1 small banana, frozen

·         3/4 cup strawberries, fresh or frozen

·         1 teaspoon raw extra virgin coconut oil

·         1 serving high-quality vanilla protein powder (optional, I use Melaleuca protein powder)

·         big handful of ice

Method: Blend all ingredients in a high-speed blender until smooth, about 60 seconds. Enjoy immediately.


Considered one of Mother Nature’s wonder drugs, coconut oil is full of nutrients, healthy fat and even has antimicrobial & antibacterial properties. It’s a rich source of lauric acid, the medium-chain fatty acid (aka good fat) found in human breast milk. It can boost your immune system, improve your skin, and help your body burn fat. Supermodels have longtime attributed that beautiful skin and svelte bodies to religiously taking coconut oil, and its benefits have gone mainstream in the last few years.



Worried about the high amounts of fat in coconut oil? Don’t be. It does contain high amounts saturated fat, however, this particular type of saturated fat is in the form of medium-chain fatty acids, which a very different than the long-chain fatty acids found in animal products. Be mindful of how much you consume internally, you don’t need cups and cups a day, a little bit goes a long way for your health. Feel free to go hog-wild on your skin though!


I love this coconut oil video parody from Second City. - 

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