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Bioavailablity and CBD

What is bioavailability?  

What is bioavailability and what does it mean for you?   In this post we will briefly review bioavailability and how it pertains to your options when buying CBD products.

Perhaps you have heard of bioavailability from a physician, pharmacist or supplement company.  Bioavailability specifies the proportion of a substance entering the body that is actually absorbed into the circulatory system. In simpler terms,  bioavailability is how quickly, how much and how effectively your body absorbs what you put into it such as, a pharmaceutical and nutrients from foods or supplements.

Bioavailability is crucial from a nutritional standpoint because we depend on many essential vitamins and minerals to stay healthy and to fight disease. It is common knowledge that eating fruits and vegetables will assist in your health and wellness. There are a few key factors that directly effect bioavailability such as, age, genetics, current health, how food is prepared and the food source to name a few. Just because we ingest various nutrients, does not mean that they are actually making it all the way to our bloodstream and ultimately, to our cells.

Bioavailability and CBD

Understanding bioavailability and nutrition is very important and a full post for another day. What about how bioavailability pertains to CBD?  CBD can be administered in so many different ways. How do we know what is the most bioavailable way to consume our CBD? How will we get the most out of its incredible health benefits?  These are some of the different methods of administering CBD and how each affects its bioavailability.


CBD tincture, oral spray, and lozenges are all considered sublingual.  When a substance is taken orally, especially under the tongue, it goes directly into the bloodstream, making it extremely bioavailable. This typically has a much faster reaction time and impacts the body more rapidly.  Additionally, studies have shown that holding the CBD under your tongue for a minute allows most of the active ingredients in the CBD to be absorbed through the capillaries. By allowing CBD to bypass the digestive tract and the liver, the sublingual administration most likely increases the compounds effectiveness.   


Edibles are a very popular way to ingest your CBD.  There are a wide variety of mediums from which to choose.  These include gummies, chocolate, hard candies, carbonated CBD beverages and more.  Because most edibles are small, they are easy to carry around and easily accessed when needed.  Another benefit about edibles is that the dosage is pre measured so you’ll always know the exact amount of mg’s you’re consuming at one time.  Edibles take a little longer to be reach the bloodstream because they have to go through the digestive system first. If you’re looking for something a little more bioavailable,  you might want to try another manner of ingestion, like a tincture.


Topical administration of CBD is also a very acceptable way to use hemp products.  There are oils, lotions, creams, lip balms, bath balms and numerous other applications that are a more than adequate means to receive the health benefits you’re looking for.  The skin is your biggest organ so it seems appropriate to utilize it as a means to internalize CBD. Human skin is extremely permeable, allowing the CBD to be more bioavailable than some other options. You will need to apply very generously to affect targeted area.


Many prefer the simplicity of taking a pill or capsule as opposed to some of the other options.  Capsules are discreet and the dosage is typically very accurate.  This is a fine way to consume CBD but the downfall is that it takes longer for the supplement to take effect.  The bioavailability is less, as well, because the pill moves through all of the body’s filtration systems.

What is best for you?

When choosing a CBD product, it is important to understand the bioavailability of any particular product. More importantly are the quality of the CBD oil, the company from which you buy, and the source of the hemp.  These factors will reassure you that you are receiving exactly what is advertised on the package.

There is no right or wrong way to take  CBD.  It is a personal preference and experimentation is key. The goal is to maximize the bioavailability of any substance taken to treat health issues or enhance nutrition.  CBD is no different and the importance of researching and speaking with a CBD educated practitioner, can be a great way to figure out what’s best for you.




The Health Benefits of Drinking Tea

Whether it’s a cold winter’s night or a hot summer’s day, sipping on tea can be refreshing and comforting. The health benefits of drinking tea go beyond just a tasty beverage. Research has shown that tea offers numerous health benefits to the body and mind. Tea should be incorporated into your daily vitamin and supplement routine, to help maintain health and balance.  Like CBD oil, all tea is NOT created equally. Always make sure that your favorite tea company is only using high quality, premium tea leaves. It is critical when choosing your favorite blend.

What Makes Drinking Tea Healthy?  

Not every tea on the shelf is going to offer your body nutrition.  The most wholesome and nourishing teas are green tea, black tea, white tea, oolong tea and “herbal tea”. Herbal Teas are typically a base of one of the above teas mixed with herbs. Here is a list of the potential benefits your body can receive from drinking tea:


Antioxidants are responsible for killing the molecules in our bodies called free radicals.  Free radicals can contribute to the aging process. They also play a role in diseases such as cancer, heart conditions and diabetes.  Antioxidants prevent or slow down cell damage.


Green and black tea contains caffeine.  Consuming too much caffeine can be hard on your organs.  Tea provides the pick me up that coffee does, but with a lower dose of caffeine. Too much caffeine can  contribute to accelerated heart rate and jitteriness.  


Black tea has been shown to lower cortisol in the body, the hormone responsible for stress.  Both green and black teas can have great effects on brain waves, helping you to relax and concentrate.  


Many of the compounds found in tea can help reduce inflammation.  Studies have shown that drinking tea regularly can help slow down the progression of arthritis. This occurs by blocking pro inflammatory cells before they damage the cartilage.


Green tea increases the body’s ability to burn fat and increases your metabolism.  It is a natural diuretic, helping to combat fluid retention.


Tea is considered a helpful way to inhibit the absorption of cholesterol from the large intestine.  Rooibos tea has been shown to improve your lipid profile. Your lipid profile is the level of cholesterol in your bloodstream.  


A compound found in green tea called catechins may provide protection from strokes or heart disease. This specific ingredient is associated with lowering these health risks because catechins contain high levels of antioxidants. Additionally, they are rich in anti inflammatories. 

Beneficial Herbs

The payoffs from drinking tea are only enhanced when herbs are added to the formula.  When tea is steeped with herbs, flowers, and roots of medicinal plants, there are heightened health rewards.  Below are some of the most advantageous herbs to look for in tea combinations:


Ginger is amazing for all things that are digestive related. It is extremely effective in alleviating nausea and dizziness. Ginger helps with morning sickness. It is proven to be helpful when dealing with the side effects associated with cancer treatments.  In addition, it helps treat indigestion and heartburn and aids in improving many stomach related discomforts.


Chamomile can also be extremely helpful with stomach ailments. It is mostly known for its relaxation properties.  It contains an antioxidant that binds with receptors in your brain that help promote a restful sleep and prevent insomnia.  Some studies have shown that drinking chamomile tea can reduce stress and anxiety.


Peppermint is a very common flavor in the world of tea.  It is most commonly known for its ability to help with digestive issues but it is also antibacterial and antiviral.  It is a perfect tea to drink during the cold and flu season.  It’s useful for indigestion and heartburn and stomach discomfort. Peppermint is invaluable for people suffering from irritable bowel syndrome.


Hibiscus tea is one of those yummy teas that is delicious when drank cold or warm.  Some research has shown that it can help lower high blood pressure and can assist in keeping your liver healthy.  There are plenty of antioxidants in hibiscus tea. This increases its ability to fight off free radicals. Because of the aforementioned, it makes it incredibly therapeutic.  Drink hibiscus tea when you feel like you may be coming down with a cold, because it’s high in vitamin C.


Often referred to as the perfect tea to ease stress and anxiety.  Lemon balm is also notorious for assisting with insomnia, indigestion, boosting cognitive function, and helping alleviate menstrual cramps.  It contains volatile oils, polyphenols, tannins and flavonoids, among other crucial nutrients.  As a result, Lemon Balm promotes a sense of calm throughout the body.  

The benefits of drinking tea daily can provide life long health advantages.  For thousands of years, tea has brought people together in ceremony, celebration and in healing. Studies have shown that even drinking one cup of tea a day, gives your body a huge dose of necessary antioxidants.  It is imperative to shop from tea companies that care about their ingredients and avoid using dangerous additives or “natural” flavors in their combinations. It seems like the best option when shopping for a high quality tea, is to look for non GMO, organic tea companies.  That way, you’ll be able to sit back and enjoy your delicious and nutritious cup of healthy tea with the knowledge that what you’re sipping on is exactly the way nature intended it to be!




CBD as a Daily Supplement

Taking CBD as a daily supplement aids the body in achieving homeostasis.  If the body’s internal systems are in balance, everything runs better like immunity, performance, focus and so much more. 

Fish oils, multivitamins, probiotics, vitamin C- these are familiar supplements that many people take daily to help maintain a healthy lifestyle.  Studies have shown that boosting your vitamin and mineral intake daily has significant benefits for your health and wellness.  While thinking about what to take and what might not be needed for you specifically, considering adding CBD to your everyday routine may just be the perfect compliment to your supplement repertoire.

The Benefits of Adding CBD to Your Daily Regimen

CBD encourages a feeling of well being and overall health by collaborating with the endocannabinoid system (ES).  This incredible system, that each of us is born with, is responsible for working with, and modifying, almost all of the body’s functions.  Some of these functions include:

  • Stress reduction
  • Hormone production
  • Mood
  • Metabolism
  • Pain response and more

CBD helps to stabilize the body when external influences cause our systems to get out of balance. Taking CBD daily allows the EC system to function more efficiently, positively impacting your overall health. Some of the conclusive effects that may occur from taking CBD daily are:

  • Better sleep habits
  • Appetite
  • Mood
  • Increased energy levels
  • Lower stress levels
  • Higher immunity
  • Help with digestive issues

CBD Dosage as a Daily Supplement

CBD is a relatively new supplement.  There is not yet a standard for serving sizes and dosages from the FDA, like there is for so many other medications and supplements.   The most recent research shows that there is not a specific way to calculate an individual’s CBD requirements.  Every individual’s ES has different needs.  CBD is also a natural remedy extracted from a plant.  Sonder Grace has created a dosing guide to help you better understand how to target your specific dose.  We always recommend to start off with a small dose and add consistently until your symptoms are relieved.  More is not necessarily better.  Though CBD is not toxic and you cannot overdose, it is still a supplement. Find your specific dose and only take what your body needs.

CBD is an incredible option to take daily as a health supplement. It provides a wide range of therapeutic benefits and can be very beneficial the quest for staying healthy and strong.  It is imperative to make sure that the CBD that you decide to add to your daily routine, is from a reputable source and that the company is knowledgeable and honest with its advertising. Organic, non-GMO CBD, made from the whole plant, and other quality ingredients, is always a good sign, when shopping for your CBD.  Although taking CBD daily is not critical for everyday health, doing so can help make the EC system more efficacious and increase its sensitivity to cannabinoids, helping the body to achieve homeostasis.


The contents of our website is not intended to be a substitute for professional medical advice, diagnosis or treatment.  Always seek the advise of your physician or other qualified medical professional with any questions you might have regarding a medical condition.  Never disregard professional medical advice or delay in seeking it because of something you read on this Website.

Is CBD A Skin Saver?

CBD is a truly remarkable medicine that is used worldwide to treat various ailments and illnesses.  Now I am going to talk about CBD and skin. You can find CBD just about anywhere nowadays. From boutiques to mom and pop stores to doctors offices to website after website. It seems like everyday there is a new CBD product available and the most amazing thing is that, it’s not just a marketing scheme.  It works- whether taken internally by capsule, tincture, or applied topically, for a variety of skin issues.  Which leads me to today’s blog subject-is CBD the next big skin saver? Apparently, it’s being used for an assortment of different afflictions associated with healthy skin and the results are fantastic.

                     How CBD Helps the Skin

It’s widely known by now that CBD has amazing anti inflammatory properties.  It is also full of antioxidants- molecules in our bodies to help break down free radicals that could play a role in different diseases such as cancer and heart disease, but also reducing signs of aging and a contributing factor in aiding the skin in healing from previous damage.  Because of CBD’s ability to target inflammation so successfully and because of its high antioxidant content, it is now included in countless beauty products. CBD is powerful both topically and internally. Many skin conditions are caused because of inflammation going on inside the body.  Research has shown that its capability to “regulate cell growth, reduce inflammation, and stimulate important fats in the skin and sebaceous glands could help inform treatments for other skin issues, such as dry skin, psoriasis, and eczema.This is an incredible discovery for people that have been suffering from debilitating skin afflictions and tried countless remedies with little to no luck.  

The skin is our largest organ and those coping with chronic skin conditions know all too well how embarrassing and life changing having these kind of problems can be in terms of day to day life. It has been discovered that having a healthy endocannabinoid system (EC) in the skin can impact various skin conditions.  The disruption of this important balance can expedite various problems that present themselves through the skin.  CBD can help reduce puffiness, swelling and other painful reactions that are frequently the sign that there is imbalance in the body-exhibited through the skin.

 Acne is one of the most common skin afflictions that people seek medical advice regarding.  Acne is an inflammatory response to outside irritants but also can be triggered by hormones.  CBD helps to target the inflammation as well as working directly with the EC system that can influence hormone regulation.  Using a good topical CBD as well as taking it internally, can be a great mechanism for treating acne.  Just as other natural oils are used for skin problems, CBD has the same soothing effect because of its natural fatty acids, phytonutrients and cannabinoids and the absorption process starts working almost immediately once rubbed into the skin.

Which Skin Concerns Will Benefit Most From CBD?

From bug bites to infections to acute rashes, CBD can help to alleviate the discomfort, both mentally and physically, that these skin ailments can cause.  Here is a list of common skin ailments that CBD has been proven to help with:

  • Eczema
  • Psoriasis
  • Acne
  • Rosacea
  • Wrinkles/Fine Lines
  • Sun Damage
  • Allergic Reactions-Hives
  • Swollen/Puffy Eyes
  • Cracked Fingers or Heels
  • Dry Skin
  • Atopic Dermatitis
  • Skin Cancer
  • Chapped Lips and more…

In addition to this long list of benefits, it also is generally fine for any skin type because it moisturizes without clogging the pores.  It can help to balance oily skin, regulating oil production, while at the same time, moisturizing the skin, making it feel smooth and encouraging new skin growth.  

What Other Botanicals Help the Skin?

When considering using CBD for your skin, also look for some of the following ingredients to complement and enhance the benefits that CBD can have on your complexion:

  • Vitamin E- Protects skin collagen and elastin and helps with repair
  • Vitamin A- Helps with skin repair and regrowth
  • Camomile- Lightens and brightens skin
  • Mint- Contains salicylic acid which helps to fight acne
  • Aloe- Cooling, hydrating and anti inflammatory
  • Lavender- Great for burns. antiseptic, calms skin
  • Calendula- Full of antioxidants, great wound healer
  • Comfrey- Helps to speed up healing of burns, bruises, and swelling
  • Witch Hazel- Astringent, toning, cleansing
  • Coconut Oil- Antibacterial, moisturizing, soothing, repairs skins natural barrier, helps decrease wrinkles and fine lines

As most of us know, unless you’re one of the extremely lucky people to have perfect skin (does that even exist?!) having irritated skin can be a never ending battle of creams, lotions, prescriptions, face washes etc. Some of these products DO work for people but the results are typically short lived or cause other underlying health issues.  Fortunately, there is a plant based, natural alternative that just might be your skins new best friend.

CBD is gaining popularity for a reason. This versatile oil can be used in so many ways from protecting to healing and the side effects are almost obsolete. There are many products available on the market currently so make sure that you ask for advice from a CBD educated skin care provider or certified distributer to make the most cost effective and competent decisions.




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CBD and Kids: What you need to know

Everyday it seems that there is a new study or article published about CBD.  People are turning to CBD for its array of health and wellness benefits and having great success, all while avoiding the dangerous side effects of many pharmaceuticals and over the counter medications.  While adults feel comfortable experimenting with different dosages and applications that help their own ailments, many ask if it is safe to give children CBD when they may be suffering from acute or chronic issues. The short answer is, yes, CBD is safe for children. It’s important to learn as much about CBD and how it works with the body before making the decision to give it to a child.

How Does CBD Work?

It was discovered, less than 20 years ago, that every human body is born with an important function called the endocannabinoid system (EC). This is a unique communication system that affects many key actions throughout the human anatomy.   The body produces a chemical that communicates with the EC system, called cannabinoids, and together they influence some of the body’s most important networks. The goal is to help the body to regain or maintain homeostasis – a stable internal environment.  Children are exposed to cannabinoids regularly.  Cannabinoids are abundant in human breast milk and are shown to aid in the development of the nursing baby.  Because of these astounding findings regarding the EC system and the effectiveness that cannabis has in helping to alleviate many illnesses with little to no side effects, CBD is showing up more frequently in the typical pediatric health care professionals treatment plan.

How to Know if CBD is Right for Your Child?

It is important to know that there are two main components to the hemp plant.  THC and CBD. THC is the psychoactive constituent that gets a person high after ingestion.  CBD is non-psychoactive, therefore it is primarily the choice when treating a child. There are a multitude of testimonials from families that have successfully used CBD in the treatment of childhood epilepsy.  Parents have gone to extreme measures to try and help their child with severe seizures occurring multiple times a day with little to no success from conventional medications. The legalization and accessibility of CBD to the general public over the last few years has empowered these families are able to administer CBD to their extremely sick children. The results are life changing.  

Epilepsy is not the only disease that CBD has been shown to be beneficial and safe in the treatment of children.  It is highly effective in the therapy of managing other common childhood conditions and it is now clear that CBD is safe to give to most children in most situations. Much safer than giving a child multiple medications at the same time, many to treat the side effects of another medication. CBD has virtually no side effects and is used successfully by many parents to help their child overcome whatever chronic or acute illness they may deal with.  It is always important to talk to a trusted, CBD educated health care provider, if you feel apprehensive about starting CBD treatment with your child.

How Can CBD Help My Child?

Now that the studies validate that CBD has no harmful side effects for kids, how do you know when it is the right medicine for your child?  Here are some of the most common conditions that have been successfully treated with the use of CBD in children:


  • Anxiety
  • Stress
  • Sleep Issues
  • Pain Relief
  • Digestive Issues
  • Autism
  • Epilepsy/Seizures
  • Acne


The number of children medicated for any of the above issues, is alarming, and the side effects from the drugs prescribed can only cause further health issues in the future.  CBD is a wonderful alternative to taking such drugs, and can help treat your child’s body as a whole, rather than masking the symptoms and potentially creating more health issues as they grow.

There is a lot of misinformation and a certain stigma that comes along with the use of CBD, especially with children.  It is always important to do your research and to make sure that your sources are up to date and credible. In the end, it is up to the parents to decide what is best for their child.  If you’re currently using NSAIDS or opiates or any other potentially dangerous drugs when used long term, to support your child’s health issues, consider CBD as an alternative.  As always, make sure you consult a physician before stopping any prescriptions.  It very well may be the best choice that you could make for the health and well being of your most treasured people.






CBD: Keeping Your Internal Clock Ticking

Often referred to as a person’s internal clock, circadian rhythm is the natural sleep-wake pattern that essentially signals your body when to sleep, awaken, when it’s hungry and many other physiological actions.  Every living organism has a different variation of a circadian rhythm, from humans to animals to house plants. For humans and animals alike, it is particularly important to make sure that their circadian rhythm stays in balance.  

In humans, the outcome from a disrupted circadian rhythm, can range from:

  • Extreme exhaustion
  • Fluctuation of hormone levels
  • Metabolism issues
  • Depression

There are an array of ways and combinations of practices to keep your circadian rhythm on track:

  • Eating at regular intervals
  • Choosing healthy foods
  • Regular exercise
  • Sleeping in a cooler environment 
  • Taking CBD oil is another great way to keep our body clocks on track and stay healthy and rested.

There are many new studies about the connection between the circadian rhythm and the endocannabinoid system.  As stated in an article on Project CBDs website regarding how the two work together, “Evidence of a strong relationship between the two is observed in the sleep-wake cycle fluctuations of anandamide and 2-AG (the brain’s own marijuana-like molecules), along with the metabolic enzymes that create and break down these endogenous cannabinoid compounds.” The central nervous system plays a huge part in regulating a healthy circadian rhythm, and there are many endocannabinoid receptors located throughout this particular system in the body.”

The interesting conundrum when it comes to utilizing CBD for insomnia is that it helps some to fall asleep, but with others, it can interrupt their sleep cycle. This occurs generally because CBD can be taken to increase mental alertness as well as for issues regarding falling and staying asleep.  That is why evaluating what time of day and how much CBD to take, is critical in finding its effectiveness.

Because the circadian rhythm is generally activated by cues that stimulate the central nervous system, studies have proven CBD to be particularly beneficial in restoring balance and resetting your internal body clock.  This occurs because of CBD’s ability to stimulate the release of particular endocannabinoids that are responsible for the control of certain central nervous system issues including:

  • Memory
  • Mood
  • Appetite
  • Sleep

There are some other herbal remedies that can be taken in conjunction with CBD, to help with insomnia and to assist in restoring your body’s circadian rhythm.  Some of them include: Passion Flower, lavender, camomile, kava kava, valerian- just to name a few.

Traveling can Disrupt Your Circadian Rhythm

Travelling to different time zones can also be disruptive to your body’s circadian rhythm.  This occurs mostly because our body is programmed to eat, sleep and wake around the same times throughout our daily lives.  When we are gone for an extended period of time, in a place where there is a significant time difference than what we are accustomed to, there is an adjustment period that can affect many elements in our lives. CBD is valuable when travelling under these circumstances because of its safe and effective means in treating anxiety, insomnia, headaches, and other symptoms that come along with jetlag and the disturbance that it causes to your circadian rhythm.  

As we become more aware of  the relevance of circadian rhythm and the well being of the mind and body, we can start to see personal improvements in  health and wellness. If you are affected by moodiness, lethargy, weight gain, or depression, your body clock may need some fine tuning.  CBD can help with your overall biological system and give you the support needed to encourage proper sleep patterns and long term circadian rhythm stability.








Surviving Family Vacations with CBD

Summer Is Not for Stress

Many people would agree that summer is the best season.  It is a time of longer days, warm weather, swimming, outdoor activities, BBQ’s and 3 months off from school for the kids.  Likewise, summer can also bring a source of stress for parents. Routine gets thrown out the window and parents are managing much more than usual.  Gearing up for the family summer vacation can be both exciting and stressful. Fortunately, there is an amazing supplement that can help ease everyone’s nerves, and assist in making your family vacation, well, a vacation again.

Enter CBD

Lately, the conversation about CBD has become much less taboo and much more publicized. The list of its health benefits is long and continues to grow.  One of the primary reasons that people are seeking out CBD is to manage stress and anxiety. In fact, there are countless studies published stating that people have had better results with CBD than their anti-anxiety medications.

How Can CBD Help Me and My Family This Summer?

Scientifically, CBD has the ability to trigger the release of pleasure hormones including serotonin.  It are these hormones that actually reduce levels of stress, often times, causing a feeling of calm experienced throughout the body.

CBD is Safe and Effective for Children:.    

Traveling can be hard on kids.  Being out of their normal routine, staying up later and eating foods that they don’t normally consume are all sources of stress for kids.  CBD has been shown to help with all of the side effects that come along with different mental and physical issues for the whole family, especially while traveling.

  • The positive effects of CBD in children are manifested the same way as with adults, creating a sense of calm throughout the body. Take CBD as needed or if you know your going to stress, start taking prior to travel.
  • Figuring out how much CBD to take for yourself or to give to your child can be confusing. It’s all about finding the dose that helps you (or your child) to feel less anxious. Everyone’s endocannabinoid system is different, which means that the perfect dose of CBD varies per individual.  See our dosing guidelines to help find you and your child’s perfect dose.

Boost Immunity with CBD

We have all experienced sitting next to that dreaded person hacking up a lung on the plane or having someone sneeze right in your face in a public area.  Yuck, and who wants to be sick on their vacation…no thanks! Build up your immunity ahead of time by not only supplementing with CBD, but ensuring you get plenty of water and sleep, same goes for the kiddos.

CBD for Motion Sickness

Being in the car or flying for an extended period of time can cause nausea and/or headaches.  CBD is effective for both of these complaints.


In terms of nausea, CBD has been proven effective in preventing and suppressing the feeling that you are going to throw up by working directly with the endocannabinoid system. As stated by The US National Library of Medicine,

With the discovery of the endocannabinoid system, novel ways to regulate both nausea and vomiting have been discovered that involve the production of endogenous cannabinoids acting centrally. Here we review recent progress in understanding the regulation of nausea and vomiting by cannabinoids and the endocannabinoid system, and we discuss the potential to utilize the endocannabinoid system in the treatment of these frequently debilitating conditions.”

  • Supplement with CBD prior to travel if you know you have motion sickness or you can use acutely. Be aware that it may take a bit longer to kick in if you don’t dose a few hours before travel.
  • CBD boosts serotonin levels, which can lead to nausea reduction.  
  • Headaches are caused by various physical and environmental factors. Lack of water, lack of sleep, and stress are the most common causes of headaches. CBD  works with the endocannabinoid receptors in the brain helping to reduce  inflammation and bring relief from the headache.  

Other Tips for a More “Zen” Family Travel Experience 

It’s a good idea to have some decompression time at the end of a long vacation day to prepare your family for a good nights rest. Bringing a favorite book or blanket from home can help kids transition from non-stop activity to calm sleepy time with ease(equals less hassle for you!!).  

CBD is also a great addition to these nightly rituals, particularly for those of us that have trouble falling asleep when not in our own beds.  CBD can help reduce stress and create a sense of calm in the brain and body.  There are different sleeping issues that can be addressed with better sleep habits and CBD supplementation.  When dealing with insomnia, it is best to ingest it a no later than a  few hours before bedtime. See our dosing examples for a better night’s sleep.

When planning and taking a family vacation this summer remember that your kids are depending on you to help them adjust to new environments and experiences.  If you are suffering from the added stress and anxiety that comes along with a family vacation, you won’t have the chance to enjoy the experience and help to create wonderful memories. After all, vacation should be fun for everyone!!!   These moments should be full of laughter and pleasure, living in the moment, and being together. So pack your bags and dont forget your CBD, your summer adventures with your family will be talked about for years to come!




10 Healthy School Lunch Ideas

Packing a school lunch for your kids everyday is not always an easy task.  I want my kids to eat a healthy school lunch with foods that contain protein and vitamins but also taste yummy and have some variety.  It drives me nuts when they get home from school and empty out their lunch bag and there’s a half eaten sandwich or wrap and veggies and fruit that were hardly touched because they’re “sick of it”.  What a waste of good food!  I have looked online and collaborated with other parents that are wanting new variations of the “classic” school lunch, and these are some of my kids favorites:

Beans and Rice

Beans and Rice

Filled with protein, beans and rice can be made the night before with any kind of beans that you have in your pantry.  I switch it up and use kidney beans, pinto beans, black beans, lentils (actually a legume but amazingly healthy), navy beans etc… I mix the beans together with the rice and put it in a thermos so its warm when lunchtime comes.  Sometimes I’ll put shredded cheese in a container so they can pour it over the beans and rice to add an additional tasty flavor to the mix.

Chicken Salad and gluten free crackers

Chicken Salad

Chicken salad is another yummy protein packed lunch idea that you can make in a batch.  I make a big tupperware full in the beginning of the week and pack it in a container with a side of gluten free crackers.  If there are any leftovers the next day, I’ll put it in a Gluten Free wrap with some spinach, and some healthy chips on the side, and there is typically nothing left but crumbs after school!

Salami and String cheese

String Cheese and Salami

I know this may sound weird, but with a picky eater, this lunch idea makes it easier to get protein AND vitamins into her belly.  Cheese contains protein, calcium, zinc, and vitamin B12, among others, and it sufficiently fills the belly. I wrap the salami (I only get deli meat that contains no nitrates and is from a company that raises their animals in a humane way) around the string cheese and hold it together with toothpicks.  This is a fun way for your kids to eat their lunch.

Hummus and cucumber wrap

Hummus and Cucumber Wrap

Just spread the hummus on a tortilla and cut up cucumbers and spread them around on top of the hummus.  I add a tiny bit of salt and wrap it up.  We eat A LOT of hummus in our house.  Hummus has a high content of essential minerals as well as vitamins C, B6, E, folate and protein too. Easy and nutritious and hummus is diverse and can be eaten for lunch in many different variations.

Yogurt, Fruit and Granola

Yogurt, Granola, and Fruit

Pack your kids favorite flavor of yogurt in a container. (Be sure to look at the amount of sugar in the yogurt that you buy and look for the organic varieties to avoid growth hormones and preservatives.) In a separate container pack some granola and in another dish, add cut up fresh fruit.  Then they can put everything together at lunch and enjoy a healthy parfait!

ground turkey paleo chili


My kids love chili so I make a big pot every so often with ground turkey (which has less saturated fat than ground beef) and an array of beans and veggies.  I put it in a thermos for their lunch and pack a side of shredded cheese for them to pour over it.  Sometimes I’ll add some tortilla chips in a separate container to be used as a fork!

almond Milk and Jelly on Gluten free Bread

Nut Butter and Jelly (or Honey)

Nut butters can be chock full of sugar and hydrogenated oils, so look for brands that have very few ingredients aside from the nuts. I spread the nut butter (almond or peanut in my house) on gluten-free bread and add a bit of organic strawberry jelly or raw honey, and it’s simple and straightforward. Nuts contain protein, fiber and, if your choice is almond butter, (healthier than peanut butter) it’s full of heart healthy fats. Nut butters are great in a small container in the lunch bag, along with sliced apples or celery and a plastic knife for spreading.

Lettuce Wrap

Lettuce Wraps

Simple and satisfying.  Romaine lettuce, a slice of cheese, and a slice or 2 of turkey.  I usually make a few to put in lunches because without the bread or tortilla, more turkey is needed to fill the belly. Adding carrot or pepper slices to the wrap adds some additional nutrients to the mix.

Hard Boiled Egg

Hard Boiled Eggs

Not much to explain here.  Eggs have potassium, iron, zinc, as well as close to 7 grams of protein in one egg.  Great fuel for a growing body.


Fruit and Coconut Yogurt Smoothie

This may seem like an odd choice for a lunch box, but my kids will ask for this if it has been too long since I have packed it.  Having a bullet blender makes it fast and easy to clean up.  This has three ingredients: Organic frozen berry medley, 1/2 of a banana, 1/2 a cup of unsweetened coconut yogurt topped off (just covering the top of the concoction) with almond milk, coconut milk or cow’s milk.  I put it in a small jelly ball jar.  The lids have not failed me yet.  I also include a fun straw to go with it,

Many parents struggle trying to find nutritious food choices that their kids will actually enjoy eating. There are so many wonderful foods that can be fun, tasty and healthful and that offer kids what they need nutritionally to get through a long day at school. School lunch doesn’t have to be boring or mundane. These suggestions can make packing your kids lunches easier and less stressful and it’s a great feeling to look at their lunch bag at the end of the day and find nothing but empty containers!

6 Natural Remedies to Build Immunity and Fight Flu

Anyone that has had the flu knows that it’s horrific.  It’s debilitating and painful and seemingly endless.  Although having the flu strengthens the immune system and rids the body of toxins, it wreaks havoc on your vitality and affects almost every organ.  Personally, I go all out to prevent the flu in my home, for my family, and for myself.  I have a few absolute go to’s that help to keep us healthy throughout flu season.


Elderberry Syrup-

This is my all time favorite preventative.  There are  studies that say that Elderberry inhibits some strains of the flu and shortens the duration, if already exposed.  It helps to get rid of mucous, which causes coughing, and anyone that has had the flu knows how much stress coughing puts on your whole body, when you have the flu.  We take Elderberry almost everyday during flu season and many times throughout the day when we get sick.


Kick Ass Immune-

This powerful and effective tincture combination packs a punch with its amazing immune boosting herbs.  I take a dropperful everyday during the winter months, as do my kids, and double that dosage when we are feeling something coming on.  There is also a variation of this tincture called Kick It Immune, made with glycerin, specifically for children.


Thieves Oil-

This strong and potent essential oil is almost always circulating from my diffuser during the fall and winter.  Not only does it smell good but it also contains antimicrobial, antibacterial, and antiseptic properties.  I mix it with a carrier oil and rub it on the bottoms of my kids feet and on their chest when they are struggling with a cough that won’t quit.  I spray it on their pillow, too, before bed, to help kick their immunity into high gear while they sleep.



Many people don’t know that gut health and immunity go hand in hand.  Up to 80% of a person’s immune activity takes place in their gut.  My family takes a strong probiotic for a variety of its health benefits but a big reason is to prevent seasonal illnesses, such as the flu.  Probiotics allow your body to fight inflammation that causes sickness and gets rid of the bad bacteria while promoting the good bacteria that benefits your overall wellness.


Ginger and Garlic- 

Although there are supplements that can be taken that contain both of these ingredients, the most beneficial way to take advantage of the potent defense mechanisms that ginger and garlic provide, is to eat them or make a tea that’s made from either or both. Garlic is antiseptic and antiviral and antibiotic.  Ginger is a very strong anti inflammatory and antimicrobial as well. Ginger is my favorite medicine for upset stomach and nausea, as well.  I like to make tea with both herbs by steeping them in hot water for 15 min and then adding lemon (high in vitamin C) and honey right before I drink it.  You can also include them in a bone broth for sipping. This combination can be drank throughout the day and especially at night to calm the bronchi, when coming down with the flu or while the sickness runs its course.


Vitamin D supplement

Deficiency in Vitamin D is associated with increased susceptibility to infection, particularly respiratory infections.  During the winter months, primarily, we lack the appropriate amount of sunlight that is needed to receive the recommended dose of Vitamin D, to maintain a healthy body.  My family takes a sublingual vitamin D supplement every morning to augment our health and well being and to keep our immune systems running smoothly.

These 6 things are what I have found to be the most effective for myself and my family in our pursuit to stay healthy and strong during flu season.  I recommend trying some or all of these remedies, especially if you or a loved one suffers from a compromised immune system.  The flu is miserable.  By taking vitamins, minerals, and herbal supplements you can greatly reduce your chances of contracting it and be able to better enjoy the long winter months with robust health!

gut health immunity

Kira Blakeley is a certified herbalist who has spent the last 20 years working closely with acupuncturists, energy healers, and massage therapists to educate clients on natural remedies for immune health and human nutrition.  She received her certification from the Rocky Mountain Center for Botanical Studies in Boulder, Colorado.  Kira is Sonder Grace’s first Member Consultant !  She will help us educate customers and potential customer on the benefits of CBD Oil.  You can buy Sonder Grace CBD Oil from Kira and connect with her here.