New Vitality inspires you to take charge of your health

Healthy Recipes & Natural Alternatives


New Vitality Healthy Alternatives FREE Cookbook

Tons of recipes for special dietary concerns including: grain-free, gluten-free, dairy-free, and low-glycemic recipes.  


Many of these recipes contain coconut; read more about the benefits of coconut at this link:



Interested in cultured or fermented foods? 

They are rich in nutrients and beneficial bacteria that help to build healthy intestines, and healthy intestines mean a healthy body.  The best foods on earth will not benefit your body if you do not digest those foods! 


Click Here to download a FREE copy of the recipe for Young Coconut Kefir.


Click Here to request a FREE copy of my favorite cultured vegetable recipes.

Check out these websites for detailed "how-to" instructions on making your own cultured foods:

Passionate Homemaking

Wild Fermentation


Natasha Campbell-McBride


Click Hereto watch a tutorial video about "How to Make an All-Natural All-Purpose Cleaner"

Non-toxic, cheap & easy to make!       

deirdre imus, green this!, healthy, non-toxic, all-natural cleaners


For more information about making your own healthy household cleaning products,check out this resource!  Also, visit Deirdre Imus' website for additional ideas about "greening up" your home and lifestyle!

More recipes for homemade cleaning and personal care products can be found at Passionate Homemaking as well.


new vitality workshops

Download my eBook and get 7 recipes for $5.

Also check out upcoming events to find out when I will be teaching live workshops!





 Herbal Medicine Chest & First Aid Kit

FIRST AID KIT JULIE made on picmonkey2

Re-vamp your medicine chest and first aid kit with herbal remedies that really work without the nasty side effects of their pharmaceutical substitutes!




Homemade Herbal Remedies

herbal remedies

 How to Make an Herbal Tincture:

herbal extractsA tincture is 14 times stronger than an extract.  Pau d'Arco is wonderful for its anti-fungal, anti-bacterial, and ant-viral properties.  It provides pain relief for all kinds of aches and pains including sore throats and arthritis.  It is even used to treat cancer due to its anti-tumor properties. I use it when we are fighting any illness.  I just started using it to treat an oozing sore on my dog as well-- the jury is still out on its effectiveness for animals.

Combine in a dark glass bottle, or one covered with foil or brown paper:

2 oz. bulk herbs or 1 oz. (25 capsules) of powdered herbs-- use one capsule per 25# of body weight for pets
4 oz. distilled water
1 T. glycerin
12 oz. 80 proof alcohol (vodka-- I just use the cheap stuff)

Shake well once a day for 14 days-- do not open the bottle during this time.  The longer it stands, the stronger it will be.

Strain out solids and administer 2 drops for every capsule under tongue or on pulse points, according to the dosage needed.

Click Here to download a FREE copy of this recipe, or watch this tutorial video:

How to Make an Herbal Extract:

herbal extractExtracts are milder than tinctures and can be used internally or externally.  They tend to be sticky, however.  Demulcent herbs, those that tend to soften and soothe, tend to be made into extracts more often than into tinctures.  This recipe is for Herbal Calcium by Nature's Sunshine, which is great for teething babies, orthodontic pain relief, or for those who need extra calcium.

Combine in a dark glass bottle, or one covered with foil or brown paper:

4 oz. of dried herbs (50 capsules) or 8 oz. of fresh herbs

1 pint (2 cups) apple cider vinegar, alcohol, or glycerin

Let it sit for 5 days if using dried herbs or 15 days if using fresh herbs.  Shake once or twice daily.  Once opened, potency will cease to increase and be set. 

Strain through a cheesecloth or just skim off the top after allowing to settle for a few hours.

 Use one dropperful per day to keep teething pain away!

How to Make an Herbal Salve:

You can use any herbs, depending on the desired effect, but this recipe is a replacement for anti-bacterial ointment (neosporin).  It can be used for the following conditions:

  • abrasions
  • bites/ stings
  • boils
  • blisters
  • cuts
  • infections
  • itching/ irritation
  • minor burns
  • rashes
  • sores
  • ulcerous conditions
  • wounds
  • chapped lips
  • cracked heals
  • torn cuticles
  • diaper rash
  • jock itch

herbal salve

Combine in a small jar with a tightly sealed lid:

The contents of four capsules of PLSII from Nature's Sunshine

1 T. of Golden Salve (also from Nature's Sunshine) 

Spread on wound, allowing to dry and crack.  Then re-apply.  Will last forever!


How to Make an Herbal Bolus:

For yeast infections:

1)  Wrap a peeled clove of garlic in a small piece of cheese cloth, then tie SECURELY with a thread.  Insert into vagina overnight.  WARNING:  Do NOT use an uncovered clove of garlic as the oil is VERY potent and may cause blistering!

2)  Use a needle and thread, and push through a peeled clove of garlic, then tie excess thread around the clove, leaving enough thread to dangle from vagina once inserted.  Dip clove into olive oil, then insert into vagina overnight.  May also be used rectally for infections or parasites.  WARNING:  Do NOT use garlic without dipping into olive oil first as the garlic oil is VERY potent and may cause blistering!


For detox/ cleansing, hemorrhoids:

herbal bolusCombine the contents of several capsules of V-X by Nature's Sunshine with enough Golden Salve (both by Nature's Sunshine) or soft cocoa butter to make a thick paste.  Roll into long ropes about the diameter of a pencil, cut into one inch lengths (like Tootsie Rolls), then wrap individually in wax paper and refrigerate or freeze.  Insert one bolus into the vagina or rectum for detoxification/ hemorrhoids at bedtime and leave in overnight.



How to Make an Hebal Poultice:

herbal poulticeFor pain relief, lung congestion, etc.





How to Make an Herbal Fomentation:

herbal fomentationHeat is what makes this so effective.





How to Make an Herbal Infusion:

herbal infusionStronger than a tea







How to Make an Herbal Eyewash:

herbal eyewashAncient people associated eyebright with the eyes because of the similarity of the red lines to the blood vessels in the sclera of the eyes. This herb is traditionally used for treatment of any eye disorder, including cataracts, glaucoma and infections.






How to Make an Herbal Douche:

herbal doucheFor feminine hygiene, yeast/ itch relief





How to Make an Herbal Enema:

herbal enemaTraditionally used for constipation, parasites, and cleansing of the bowel.  Many holistic practitioners find that fevers, allergy symptoms and persistent pests in the bowels are relieved through the use of enemas.