In the last six years, I have had four orthopedic surgeries. Tomorrow, I have my fifth. Previous to my recent round of multiple hip surgeries and ankle tendon repair, I had two foot surgeries and a knee scope. It’s crazy! Almost as crazy as having an arrival toe joint ?!
Over the years I have tried many things to help with post operative pain and things to expedite healing. Icing, elevating and passive movements are great for keeping things lubricated and moving (of course with the guidance of your physician and specific needs). I love to ice and hand with a good book while my body rests.
I have also found that some topical remedies work great for aches and pains following surgery. For muscle pain and tightness, I love this muscle rub. It’s packed with natural and pure essential oils and doesn’t have the nasty stuff that some other blue rubs have.
Since our joints are composed of bones and soft tissue this blend of essential oils has been my go-to for all my joint surgeries. I apply it around the incision sight as often as I need. It really does help to reduce the discomfort and because of the unique properties of the essential oils, they also help my bones and soft tissue become stronger with each application.
Check this out:
To a 10ml glass roller bottle I add 8 drops each of these essential oils—helichrysum, lemongrass, frankincense, and sandalwood. Occasionally I might add marjoram for some added muscle relief. Fill the rest of the bottle with fractionated coconut oil and you’re good to go! You can grab everything you need here!
Besides this bone supporting blend, these essential oils are so versatile and you can use them to also support skin, sleep, mood, and surface cleaning to make a few! But if you opted to only use these oils for this blend, it would make over 20 roller bottles, which last for months anyway! So while the investment is big, it’s so worth it.
This gorgeous ebook explains all the ways you can safely use essential oils in your home. Once you grab the oils, I will reach out to you and schedule a free wellness consultation and send you an awesome welcome package to get you going.
No matter what the situation, remind yourself, “I Have A Choice.”
Deepak Chopra
Think about it for a moment and see the possibility that this may be truth. I know for me I made a a series of conscious choices many years ago that I DO believe led me on the path of creating this beautiful life.
Certainly, the double edge sword comes when things show up that we cannot change, like chronic pain and disease, HOWEVER, we can chooose how we approach and deal with those obstacles. That we can choose.
My first lesson of choice was when realizing that my daughter born with a rare genetic disease was going to be a lifelong challenge that I would have to face. Being a caregiver for life felt daunting. My husband made his choice to leave me with three little kids to raise and no true sense of income. What do I choose? Bitterness? Giving up? Or grit?
I chose grit.
Spending my twenties and half of my thirties overweight, toxic and angry was a choice. At age thirty-five I chose different. I chose intentional eating, gratitude, movement and life.
I chose life.
I once had a job that was somewhat fulfilling. I was an advocate for adults with disabilities. I helped them navigate the adult world and find opportunities for them to grow. It was good, but not everything that I wanted. I took a giant leap and left security to teach adaptive and traditional yoga full time. I deliberately stepped into being self employed and trusting that I would succeed. I chose to listen to my calling.
I chose purpose.
Since I was thirty years old I have dealt with ongoing chronic pain, multiple autoimmune diseases, surgery after surgery to repair joints and tissue. I could choose to identify as that. Or I could choose to master the art of pull-ups, walk everyday no matter what, lift weights, practice yoga, be in nature, move my body, eat well and live a life beyond identifying as a disease. I could choose illness or I could choose health.
This quick little remedy is a must for every household. It is simple to make and way better for you than the store bought stuff. Did you know that the stuff in the little blue jar actually contains some pretty nasty chemicals that have been shown to be carcinogens? Crazy, right?
* add hard coconut oil to a bowl, add 5-6 drops each of these essential oils and using a hand mixer whip up your very own “Vicks” vapor rub…the good news is this version doesn’t have all the nasty chemicals in it
*add 4-5 drops each in a diffuser and breathe easy, especially at night
*add 5-6 drops each to a 10ml glass roller and apply under the nose and on the chest
Easy peasy! The coolest part is these oils can be used for a variety of uses like head tension, belly aches, focus, hair growth, and cleaning cold and mildew! Check out this gorgeous ebook to see how to use them!
I have said before that March has been a powerful month for me historically. This is the month I took my very first yoga teacher training many years ago and it is also the month that I took specialized training to teach yoga to adults with disabilities. On a personal note, it was in March of 2005 that I woke up one day so tired of being 75+ pounds overweight that I took the first steps (literally) in changing my life. March is also when I have made major decisions about relationships that weren’t healthy for me and have met special and unique people that continue to influence who I am for the better. March for me has been a month of tremendous growth and a huge saying yes to life.
Each year I circle back to this and wonder what may have been the initial steps that I may have not even realized I was taking during what I call my great “wake up”. On that cold March day, I grabbed the dog leash and laced up my shoes determined to discover myself. I was tired of being the angry, judgmental, insecure woman that I had become. Something in me was yearning for more.
This morning as I was planning my month of lessons it occurred to me that there was indeed something that called to me to begin the wakeup, and then to step into the arena of teaching yoga.
Something.
What was the something? What was the the spark that led to me to unravel the tangled mess my life had become and to reveal the person I knew I wanted to be?
The something was self awareness. It was looking in the mirror and seeing the truth. It was hearing my voice speak to my children. It was observing the thoughts I had constantly flooding my mind. It was watching the destructive actions that I took.
This powerful practice of self awareness led me to the teaching that I circle back to year after year in the the month of March-preparing our soil. Imagining that our beautiful soul is much like a garden bed that is awaiting the warmth of spring. Self awareness is seeing that garden bed within our heart and looking at all the old leaves, trash and twigs that are cluttering our garden. We all know that if we were to try to plant or grow anything in a bed filled with old stuff, nothing is likely to grow.
My garden back then was filled with comparison, judgment, self-hatred, insecurities, fear, doubt, anger and deeply seeded thoughts that I was not enough. I realized that part of my great wakeup that day in March when I ventured out on a walk was the first step at purging and cleaning out my then, very toxic garden bed in my soul.
Days turned into weeks and soon by late spring I had found little tiny signs of hope popping up in my life. Tiny little shows of growth. It took months for the little shoots of newness to develop into anything substantial but the fact that my soil was now clean and uncluttered due to my diligence with self-awareness, the prospect of me blooming was just a matter of time.
And bloom I did.
March is a time to look inward through self-awareness and see what is left of the last year, or the last decade, that is cluttering your soul and ultimately preventing anything new from growing. It is a time to purge the old feeling and thought patterns that take up too much space in your heart and mind. It is right now that we prepare our soul/soil for the months ahead of growth.
Go get your hands dirty and start clearing out the old stuff because major changes and growth are available to you!
Spring Cleaning is here! I love this month to de-clutter and deep clean.
If you’ve been feeling the itch to get some spring cleaning done, you may notice some areas of your home have been neglected for far too long.
Luckily, doTERRA Lemon oilcan help make cleaning those long-forgotten nooks and crannies easier. Here are 10 ways you can use Lemon to clean your home.
1. Microwave—Microwaves are notorious for being tough to clean, especially after mishaps involving spaghetti sauce or tomato soup. To ease the pain of cleaning, simply microwave a cup filled with water and a few drops of Lemon, then wipe clean!
2. Dishwasher—Pour distilled vinegar into a dish and add 5–10 drops of Lemon oil. Place this dish in your empty dishwasher and run on high.
3. Stove Top—Lemon oil makes cleaning one of the dirtiest areas of the kitchen easy. Add vinegar and Lemon to a spray bottle, and watch the grime disappear!
4. Appliances—From dust to greasy food spills, appliances collect more dirt than you might think. A simple solution of Lemon oil, water, and vinegar will help you clean toasters, refrigerators, mixers, and more.
5. Garbage disposal—If you’ve been smelling something funky coming from your sink, it might be time to clean the garbage disposal. A simple DIY disposal recipes listed below.
6. Ceiling Fan—Fan blades collect dust at turbo speeds and cling to them for as long as you let them. To avoid choking on dust bunnies while cleaning your ceiling fans, spray the inside of an old pillow case with a Lemon/water mixture and loop the fabric around each blade.
7. Washing Machine—Run a mixture of Lemon oil, baking soda, vinegar, and water through your empty machine on the hottest setting to break up dirt build-up and mildew. Scrub any excess with a sponge, then run the machine again with fresh water.
8. Trash Cans—Regularly cleaning out trash cans can eliminate odor. For indoor trash cans, spray the inside and outside of each can with a mixture of water, Lemon oil, and vinegar, then scrub with a sponge.
9. Windows and Windowsills—The same mixture of Lemon oil, water, and vinegar in a spray bottle that you’ve been using all around the house will do wonders for your windows and windowsills. Simply spray glass and wipe with a clean cloth or paper towel, then move onto ledges and sills with a toothbrush or damp sponge.
10. Air Vents—One of the most overlooked areas to keep clean in your home is the air you breathe! Clean vents with a sponge dipped in warm water, vinegar and Lemon oil to help eliminate allergens and dust from filling the air around you.
Lemon oil acts as a powerful cleaning agent and the possibilities are truly endless! Share this post and let us know how you like to clean with Lemon oil.
Garbage Disposal Refreshers
With everything that goes into the disposal, odds are that odors could be accumulating in there. Try this simple DIY recipe to make your own garbage disposal refreshers that will help freshen, clean, and deodorize your garbage disposal.
Ingredients 2 cups baking soda 1 cup salt ½ cup water ? cup unscented liquid castile soap 30 drops lemon essential oil
Note: Liquid castile soap is a vegetable-based soap commonly found in health food stores.
Instructions
Combine baking soda and salt into bowl.
Add castile soap and essential oil into mixture.
Add water, one tablespoon at a time, while stirring with hands until it forms into the consistency of “damp sand”. It should stay together when you press it together. If you add too much water just add some more baking soda and salt until the consistency is right.
Grab a tablespoon measurement device and scoop packed spoonfuls onto parchment paper.
Once the mixture has been scooped, let dry for 24 hours or until they are hard. One batch should make about 36 garbage disposal refreshers.
Put into glass jar and use the next time you do dishes. Just put 1–3 refreshers into the garbage disposal and turn it on. You will immediately smell the refreshing scent of Lemon essential oil.
So easy, eh? I store mine in a cute jar…these also make great toilet bowl cleaning tabs! So versatile!
Behold my friends, the spring has come; the Earth has gladly received the embraces of the sun, and we shall soon see the results of this love. —Sitting Bull
Ahhhh….Can you believe that spring is just around the corner? Soon we will push our clocks forward and the longer days will be upon on us. I can’t wait! I love a good snowy day, but to see the beginnings of green growth popping out is so exciting to me! When I recently was out raking some old stuff up in the garden I was thrilled to see a little green in the wildflower area.
I love spring and the symbolism it represents to me. It is during the springtime that we often think of beginnings, newness, and growth. I can recall at least four times in my life that major changes occurred in March. This is a great time to begin to cultivate your “soil” so that soon you can plant seeds of intention. One way to do this is to write down anything in your life you wish to increase—friendships, health, abundance or joy, peace, etc. Be clear about your visions, review your intentions often, and dream big!
While you are preparing yourself for a season of growth, this is also a time to eliminate the old stuff of the past season that is leftover–things like thoughts of limitation, fears or doubts. That kind of clutter can easily invade your precious garden of growth. I like to think of it much like my actual garden bed in my backyard where last years leaves, twigs, trash and growth clutter and cover the soil. If I want to give the new growth any chance to break through, I better take the time to clear away the old stuff. I like to call this preparing our soil for a new season of growth.
Pay close attention this month as you will daily changes around you, if you opt to pay attention. As we connect with Nature we also connect with ourselves. We realize that we too are ever-changing and growing beings. We can set the seeds of intention and begin to nurture and cultivate what we wish to have growing in our lives. It here we are reminded of the union that Life offers.
Be sure to check out my upcoming March classes around these topics. Also, I am offering lots of virtual classes as I heal from knee surgery and so that the people requesting to join can do so from wherever they are. Be sure to also check out the special sacral chakra class where we will learn all about our own center of creativity and the potential for growth. I also have two virtual chair yoga sessions—I can show you how I adapt my practice to my own body’s need for healing.
I would love to share space with you as we welcome in a new season.
xo.
Yoga
NOTICE A FEW CHANGES TO THE STUDIO!
Monday Evening at 5:15pmhas a couple openings as a couple regulars have had to change their schedule. Also, I will now be offeringMonday at 5:15pm (MDT) VIRTUALLY as a live streamed option. Now anyone can pop in from anywhere! If you would like a spot IN STUDIO please reach out to me below. Please note that there is NO class 3/13.
Another change to the studio classes is I am now requiring pre–payment for the classes you’d like to attend in person. The cost for each class with prepayment is $20 and drop in is $22 unless you are offered a waitlist spot the day of class. You can pay through Zelle, Venmo or cash.
Be sure to watch my website or follow my business page on Facebook for the latest.
SPECIAL CHAIR YOGA ONLINE
Did you know that there is some amazing benefits to chair yoga? And if you think that it is just for an older population, you are mistaken. There is actually a totally difference sensation and experience when practicing in a chair. Since I am having knee surgery this is a great time to give it a try with me!
Saturday March 18th at 1030am *will also be recorded
Monday March 20th at 1030am. *will also be recorded
Are you wanting to have access to a yoga or pilates practice at home that fits into your busy schedule? I offer chair yoga, sensation and intuition based guided gentle yoga, pilates and meditation without having to log in to a specific class time. All of my classes are offered at a donation. You can find ALL of my videos on my website! If you are struggling with developing a home practice, let’s talk. I would love to help you find a way to love practicing at home.
ESSENTIAL YOGA–ALIGNMENT (VIRTUAL)
This month’s online class on Alignment and includes the self-application of a variety of therapeutic grade pure essential oils throughout the practice. Please reach out to me if you need samples to fully enjoy this class. Donations are appreciated.
Wednesday March 22th at 6:30pmCost: $25, includes a sacral chakra blend
This beautiful second energy center governs our creativity, sensuality, sexuality, flow and movement. This chakra is all about going with the flow and fostering creativity–the perfect focus for springtime!. If you are feeling stuck, lacking creativity and need support flowing through life, this class is for you! Cost includes access to the online yoga class and discussion, a custom essential oil blend for the sacral chakra with gemstones, and a gemstone. All from the coziness of your own home. Once you register, you will receive an email from me to receive your goodies.
Have you been feeling like there is something that you are seeking but can’t quite put your finger on it? I am offering a modified version of the Daring Greatly course that I took with Brene Brown in 2016. This virtual class will focus on finding your deepest core value and how to step into it within your daily life. We will navigate this class over a two part series and it will include a special blend of essential oils that correlate to this teaching, gentle chair yoga, meditation and breathing exercises.
This two part series will be Friday March 24th and Friday March 31st at 10am (MDT).
Cost for the two sessions, meditations, and essential oil blend is $40
Are you looking for a way to jump start your health? Have you ever wanted to know some of my tips and tricks to living a positive life, losing weight, improving sleep and managing stress? How about a free wellness consultation to talk about your goals? Schedule yours today and let’s create a wellness plan! I offer FREE wellness consultations to talk about your goals and desire for a healthier, mind, body and spirit.
I am inspired to create and share with you some mindfully themed blends each month that I spend time thoughtfully crafting. This month’s blend is called OPTIMISM and is a delightful bright optimistic blend. This blend includes Tangerine, Bergamot, Joyful blend, Siberian Fir, Green Mandarin, Invigorating blend, Helichrysum Flower and Natural Citrine.
Flowers represent everything beautiful about springtime – and they also make pretty good teachers on how to live fully in any season. Here are ten inspiring thoughts from the mind of a daffodil, tulip, rose, or whichever bud you prefer!
1. Follow the sunlight. Do what makes you feel happy and warm.
2. Take your time. Bloom when you’re ready, no need to rush.
3. Be yourself. Wherever you are, bring your own spring with you.
4. Make friends. Surround yourself with those who care and support.
5. Smile bright. Spread your colors into the world.
6. Stand tall. Be proud of everything you do and achieve.
7. Stay grounded. Keep yourself connected – water your roots often.
8. Have faith. Know that the sun always emerges from the clouds.
9. Don’t mind bees. Even the bees are your friends. Do your thing, and let busybodies play their part.
10. Feel the rain. Open your pores and drink in every season.
About Stacie
Stacie believes that it is her life purpose to share the gift of Yoga with anyone who is willing to say yes. In addition to raising a family and being an advocate for those with disabilities, Stacie is founder of Embracing Spirit Yoga which specializes in bringing adaptive Yoga into community centers and rehabilitation clinics. Bringing her depth of compassion to the mat–or the chair–she offers students the opportunity to grow as an individual in all aspects of their life.
With over twelve years experience, Stacie Wyatt is an E-500 hour Registered Yoga Teacher with Yoga Alliance, Life Wellness Coach, Senior YogaFit Instructor, Mind/Body Personal trainer, Stress Reduction and Meditation Instructor, Pilates Instructor, and Barre Instructor. Stacie is also certified in Integrative Movement Therapy™and is also a believer in the power and application of essential oils for health and wellness and proudly shares doTERRA essential oils.
Stacie brings her personal life experience of raising a daughter with a disability and over 12 years working in special education to her everyday Yoga classes.
In addition to teaching classes at a variety of local centers and health clubs, Stacie also continues to offer Yoga and Wellness coaching individually to those seeking private sessions.
I am SO not a morning eater. Or a midday eater for that matter. I get busy doing my life and skip eating more times than not. I am trying to get a handle on upping my intake and specifically my protein since I work out and walk so much. I prefer to eat my meals so smoothies are a no go for me.
I have made these many times and always tweak them a little each time depending on my mood. Sometimes I add ham or bacon and sometimes I go with all veggie.
These are so easy and keep nice in the fridge for the week. Whip them up on a Sunday and you’re good for the week!
BASE:
12 large eggs
½ cup milk
2 TBSP fresh parsley, chopped
2 TBSP fresh basil, chopped (or other herb)
¼ tsp. salt
¼ tsp. pepper
Veggies*:
1 cup broccoli, cut into teeny tiny florets
1 cup fresh spinach, roughly chopped
1 red bell pepper, chopped small
¼-1/2 cup onion, diced fine
1 jalapeno pepper, seeds and veins removed, diced fine (optional)
Add-ins (optional):
1½ cups cheddar, gruyere, mozzarella, or other cheese, divided
1 lb. bacon, sausage, or other meat, fully cooked
INSTRUCTIONS:
If using meat (bacon, sausage, etc.), cook it fully first. Set it aside to cool, then cut into small pieces.
Preheat oven to 375 degrees F., and thoroughly grease (butter, coconut oil, or non-stick spray) a muffin tin. (NOTE: I recommend using a non stick muffin pan or silicone mold even easier removal.)
In a large bowl, whisk together the eggs, cream, milk, parsley, basil, salt, and pepper. Set aside.
Get all your veggies diced up and ready to go. Optionally, you can saute your onion with a bit of olive oil to soften it up and take away some of its bite. Set aside and allow to cool.
Add all the veggies to the bowl with the egg mixture, and stir to combine. Stir in half of the cheese, and all of the meat, if using.
Using an ice-cream scoop or ¼ cup measure, scoop the mixture into the prepared muffin pan. Fill to about ¼ inch from the top, then sprinkle a small amount of reserved cheese over each. Place in the oven, and bake for 20-25 minutes, or until the egg is fully set and the cheese has just started to turn golden on top.
Remove from the oven and let cool for 5-10 minutes before running a butterknife around each muffin, and gently removing from the pan. Enjoy while warm, or let cool completely before storing in an airtight container in the fridge. Leftovers can be reheated for several seconds in the microwave (time will vary depending on your microwave), or a few minutes in a preheated oven or toaster oven.
Over the years I have mastered a few things—making bath bombs and body butter, and mastering the art of serious self-care.
Like truly mastering it. My self care practices include walking, investing in good coffee, reading uplifting books, and walking a little more, surrounding myself with quality people, eating well, using top notch essential oils, learning to make my own blends and skin care, taking time to crochet, and long luxurious bubble baths.
You gotta have bath bombs when you take a soak in a bubble bath. And there is no way I would spend what they cost in a store when it is so easy and affordable to make them. I always have a batch on hand. A batch of bath bombs cost me literally less than a dollar a batch for ingredients. Since I enjoy making them and they are quick I don’t even factor in my time!
Today I grabbed my heart shaped molds just for the heck of it and they turned out so cute!
Seriously, using a mold like these or a round disc mold is so easy for everyday bombs. If I am making a gift set of bombs I usually make the traditional round ones but they take a bit more time. And I prefer to use my time doing other things so the mold is what works for me.
What You’ll Need
1.5 cups baking soda
1/2 cup citric acid
1/2 cup Epsom salt
Food safe coloring (optional)
Essential oils (my faves are lavender, mints, and eucalyptus for a bath bomb)
Tiny bit of water
Here Is How You Do It
Combine the soda, salts and citric acid in a bowl with a whisk.
Add in a few drops of coloring and about 20-25 total drops of essential oils.
Slowly and gently pour in about 2-3 tablespoons of water and stir.
The mixture should feel like slightly wet sand. Not super wet, but enough to where you can make a ball if you squish it in your fist.
Pour the mixture in the mold and pat down.
Let sit for 24 hours and then store in a cute jar or give them away in cute bags.
You can find my favorite molds in my Amazon shop here. I prefer to use the most pure oils on the market since our skin absorbs everything we put on it. Check out my my favorites here. Of course these essential oils have way more use than just bath bombs—sleep, energy, aches and pains, tension, belly aches, and more. Learn how versatile they are in this free downloadable ebook.
This time of year can seem like we are stuck in endless amounts of cold, dark winter days that go on and on. Also for some of us the holiday hype leads to a low-energy winter drag that sometimes can last months.
Many of us also dread the month of February because the influx of romantic love seems to be everywhere. I’m all for love but I have learned over the years that without self-love, there will be no room for love-love. It’s just doesn’t happen.
For many years I was a seeker of love outside of myself. In some ways we all are—we want validation and to be seen—that is normal human behavior. My trouble came when in the truth and quiet moments with myself, I really didn’t like who I was, and actually loving myself was not even in the ball park.
Then I woke up.
I realized that my kids needed a healthy mom. They needed someone who demonstrated self love. They required a mom who was no longer angry but instead developed an acceptance for life’s hard things and took them as lessons to grow.
I also became radically aware of self care. For decades I thought self care was selfish and totally for the elite. Wow, right? I came to realize that the only way I was to find pure unconditional love was to begin by loving myself unconditionally. You attract what you are.
Today I actually coach women (and men) on the power of a deliberate self care routine to help become the very best version of yourself. It’s not all about bubble baths, although those those do help tremendously.
I crafted this essential oil blend with the intention that it dives into the areas of our brain and heart that focus on positive self love and self image. There was a lot of thought and trial and error that went into finding the perfect combination to embody self love that is purely unconditional.
Unconditional Blend
Rose: Opens the heart chakra and allows you to feel unconditional love. Creates a sense of well-being and calmness while awakening your ability for self-compassion, nurturing, and love.
Lemon: Opens the heart chakra to self-love and self-nurturing. lightens while uplifting your spirit and bringing clarity into your life.
Neroli: A natural tranquilizer and regulator of the nervous system that opens the heart chakra, uplifts your spirit, and encourages confidence, joy, and peace.
Marjoram: Restores warmth, self-compassion, and self-nurturing when feeling lonely or isolated.
Lavender: Helps you to relax, let go of the stress, and release fear, which fosters connect with the heart center and opens you up to more love.
Jasmine: Uplifting and joyous oil that balances the emotional system, soothes anxiety, and helps with depression and apathy.
Geranium: This emotional healing oil restores confidence and trust in others. It can help to heal a broken heart and open one up to love.
Ylang Ylang: This is a powerful remedy for the heart and releasing trauma from the past. This oil helps to release bottled up emotions that weigh heavy on the heart which allows for a more playful, carefree, emotionally connected and loving experience of life.
Tranquility Blend: Includes Lavender Flower, Cedarwood, Ho Wood Leaf, Ylang Ylang Flower, Marjoram Leaf, Roman Chamomile Flower, Vetiver Root, Vanilla Bean Absolute, Hawaiian Sandalwood. Encourages individuals to first reconnect with themselves and discover peace that lies within, and then to reconnect with the humanity in others. This brings a calm, tranquil, peaceful, relaxed, compassionate and connection person.
Rose quartz: Rose Quartz is the stone of universal love. It restores trust and harmony in relationships, encouraging unconditional love. Rose Quartz purifies and opens the heart at all levels to promote love, self-love, friendship, deep inner healing and feelings of peace. Calming and reassuring, it helps to comfort in times of grief. Rose Quartz dispels negativity
Plus a sprinkling of rose petals makes this blend gorgeous to look at, too.
You can purchase this gorgeous blend here or invest in my self care package and it is included along with bath bombs, soothing foot salve, yoga and meditation.
This creamy, cozy and delicious chicken pot pie soup has it all! A dairy-free chicken pot pie filling with loads of veggies and savory herbs and the yummiest paleo + low carb biscuits! The whole family will love this healthy, hearty soup on cold winter night
Here is Colorado it is sooooooo cold. We usually have a few days of cold and then back to sunny skies and tolerable temperatures. Not this month. We have been frozen all month. So frozen I have had to cancel studio Yoga classes all month. Since I can’t teach tonight, I am making this hearty soup.
Chicken Pot Pie Soup
This soup can be made Whole 30 compliant or Paleo but since I am loving living with a tad bit of moderation and good flavors, I am going for the yummy biscuits! The biscuits are crazy simple – just a few ingredients that you mix up all in one bowl! They’re low carb too, without any starch or sweeteners used.
Here’s what you need for the low carb biscuits:
Ingredients
One- bowl Low Carb Biscuits:
1 1/2 cup blanched almond flour
1/4 cup coconut flour
1 1/2 tsp baking powder **
1/2 tsp sea salt
1/4 tsp black pepper
6 Tbsp ghee or grass fed butter, melted
6 Tbsp coconut milk full fat
2 large eggs whisked
Chicken Pot Pie Soup:
1/4 cup ghee or coconut oil, or grass fed butter, divided
1 lb boneless skinless chicken breasts cut into 1/2” cubes
Sea salt and pepper to taste
3 celery stalks chopped
1 medium onion chopped
1 cup mushrooms chopped
4 cloves garlic minced
1 tsp Fresh rosemary minced
1 tsp Fresh sage minced
1 tsp Fresh thyme minced
3 Tbsp arrowroot starch
2 3/4 cups chicken bone broth
1 16 oz bag frozen peas and carrots*
1 cup coconut milk full fat, blended before added, if necessary
Sea salt and black pepper to taste
Fresh parsley for garnish
I love to add one drop of thyme or rosemary essential oil
Instructions
Preheat your oven to 350° and line a large baking sheet with parchment paper. In a large mixing bowl, stir together all the dry ingredients. Make a well in the center of the dry mixture and add in the butter, coconut milk and eggs. Stir until well combined and smooth. Chill the mixture in the refrigerator for 10-15 minutes.
Using an ice cream scoop, scoop 1/4 cups of batter on the prepared baking sheet at least 2” apart. I made 8 biscuits. Bake in the preheated oven for 15-18 minutes or until light golden brown. Serve right away with the soup
Meanwhile, heat a large stock pot over medium high heat and add 2 Tbsp ghee. Add the chicken cubes and sprinkle with sea sat and pepper. Cook, stirring occasionally for about 3 minutes until golden on the outside. Remove to a plate and set aside.
Lower the heat to medium and add the remaining 2 Tbsp of ghee. Add the celery, onions, and mushrooms and sprinkle with a bit of sea salt. Cook for one minute, then add the garlic and fresh herbs. Continue to cook another 2-3 minutes or until veggies are soft and fragrant.
Whisk the tapioca flour into the veggies, then add in the broth and stir. Bring to a boil, then lower the heat to a strong simmer and simmer about 5 minutes. Add in the peas and carrots, coconut milk, and chicken. Bring back to a boil, then simmer for 3-5 more minutes. Season the soup with salt and pepper to taste.
To serve, garnish with soup with parsley and serve with a biscuit. Enjoy!
Over the years I have shared my story and the path that has lead me to who I am and what I do as my purpose in the world. We all have a story that has put us on the path, or maybe you’re still seeking the path?
Here is what I know and believe wholeheartedly—the path is there, we choose to take the steps or turn away.
The way is right there. We know it in our gut, and yet like myself for many years we deny the way. We look elsewhere for love, joy, purpose, and contentment but when we take that first committed step on the path that is appearing, and despite the fear and unknown, we keep going and sure enough in time that path becomes the way.
I’m forever grateful for the hard years of my life because it led me here. I am here. I am on my way. I am.
If you’re feeling lost and without purpose or love I encourage you to stop. Close your eyes. Breathe. Listen.
You already know.
Take that first step. Open up to your life and your happiness and your purpose. It’s yours. Own it.
“All life is an experiment. The more experiments you make the better.” Ralph Waldo Emerson
Part of my wellness coaching is offering my clients an alternative to address common everyday ailments like sleep trouble, mood support, and general detox. These simple tools are appropriate for most populations and can be used with or without medications. I can almost guarantee tho that when you see how simple and easy (and natural) it is to treat common things you wont be reaching for the over-the-counter stuff that is packed with side effects. Here are my most requested and popular samples. I hope that you will soon see all of the versatile ways you can use essential oils in your home. It is hard to choose my favorites and keep it simple and approachable but let’s go! Just click on the highlighted text to learn about each one!
Using Essential Oils
Safety Precautions:
• doTERRA essential oils are extremely potent and some should not be applied directly on the skin without diluting them first (Cassia, Cinnamon, Clove, Thyme & Oregano to name a few)
• All citrus oils are photosensitive and should not be used on the skin for 12-24 hours prior to sun exposure
• Some but not all doTERRA essential oils are safe for internal use. Do not ingest an oil without triple checking if it is safe for dietary use
• Babies & the elderly are more sensitive to oils and extra dilution may be required
Balance (grounding blend). This powerful blend promotes tranquility, connectedness and well-being and has a powerful effect on the central nervous system. I like to apply to the back of my neck and under my nose throughout the day and before bed.
The warm, woody aroma of doTERRA Balance Grounding Blend creates a refreshing environment. We perfectly blend Spruce, Ho Wood, Frankincense, Blue Tansy, and Blue Chamomile with Fractionated Coconut Oil to offer an enticing fragrance that creates a tranquil and relaxing atmosphere. Spruce, one of the oils in doTERRA Balance, was used by Native Americans for health and spiritual reasons and is still used today to bring harmony to the mind and body.
Primary Benefits
Adds to a relaxing massage
Creates a calming atmosphere
When diffused, provides a tranquil aroma
Directions for Use
Diffusion: Use three to four drops in the diffuser of your choice.
Direct Inhalation: add two drops to your palms, cup your nose and breathe.
Topical use: Apply one to two drops to desired area. I love to add to unscented lotion and apply to my shoulders and neck. This is also lovely in the bath.
Lavender: Sourced from France + Bulgaria this is often considered the ‘swiss army knives’ of essential oils because of its versatile uses and safety for all ages, and animals. Lavender is a beautifying and calming oil.
Lavender oil has been used and cherished for centuries for its unmistakable aroma and variety of benefits. In ancient times, the Egyptians and Romans used Lavender for bathing, relaxation, cooking, and as a perfume. Its calming and relaxing qualities, when taken internally, continue to be Lavender’s most notable attributes. Applied topically, Lavender oil is frequently used to reduce the appearance of skin imperfections. Add to bath water to soak away stress or apply to the temples and the back of the neck. Add a few drops of Lavender oil to pillows, bedding, or bottoms of feet to relax and prepare for a restful night’s sleep. Due to Lavender’s versatile properties, it is considered the must-have oil to have on hand at all times.
Primary Benefits
Soothes occasional skin irritations
Taken internally, Lavender oil reduces anxious feelings and promotes peaceful sleep
Helps ease feelings of tension when used internally
Directions for Use
Diffusion: Use three to four drops in the diffuser of your choice.
Direct Inhalation: add two drops to your palms, cup your nose and breathe.
Internal use: Dilute one drop in 4 fl. oz. of liquid.
Topical use: Apply one to two drops to desired area (feet are a favorite place for this at bedtime), or on any scrape, bruise, cut, burn or abrasion. This is also great added to epsom salt in the tub.
Wild Orange: Sourced from Greece and Brazil the essential oil is expressed from the peel. It’s powerful aroma is energizing and uplifting when diffused or added to the palm of your hand to breathe in. I like to add one drop to sparkling water, smoothies and greek yogurt to flavor without having additional sugar. It supports toxin elimination from the body and stimulates the lymphatic system. It’s also excellent for disinfecting – whether you add a few drops to your diffuser to cleanse the air or add 10 drops to 1/2c vinegar + 1/2c water and voila – instant all purpose cleaner!
Packed with antioxidants, Wild Orange oil offers many benefits. Taken internally, Wild Orange essential oil supports digestion and cleanses the body. When diffused, Wild Orange refreshes and purifies the air with its bright and energizing aroma. Diffuse throughout the day during periods of low energy. It can be helpful and invigorating while studying or doing tedious tasks. You can also make a Wild Orange spritzer to freshen the air and cheer you up and to dispel fatigue and tension.
Primary Benefits
Diffuse, or inhale the aroma directly with help with anxious feelings
Topically apply on the belly for help with digestion
Diffuse or Topically for trouble sleeping
Topical use for nervousness
Internal use supports healthy immune function
Uplifting to the mind and body
Directions for Use
Diffusion: Use three to four drops in the diffuser of your choice.
Direct Inhalation: add two drops to your palms, cup your nose and breathe.
Internal use: Dilute one drop in 4 fl. oz. of liquid or in a plain yogurt, added to brownies or a smoothie are a few of my favorites
Topical use: Apply one to two drops to desired area. This is a great oil for belly aches, especially in children. Apply with a carrier oil.
Peppermint: Sourced from Washington where the highest amount of menthol is found in the peppermint leaves. My favorite essential oil for relieving tension headaches. Simply apply 1 drop to your hand and rub hands together. Take a deep inhale and then massage into temples being mindful too avoid the eyes. It is also fantastic to add a drop to your drinking water especially if you feel bloated/gassy.
The peppermint plant is a hybrid of watermint and spearmint and was first described by Carl Linneaus in 1753. A high menthol content—like that found in the doTERRA Peppermint essential oil—distinguishes the best quality Peppermint from other products. Frequently used in toothpaste and chewing gum for oral hygiene, Peppermint also helps alleviate occasional stomach upset and promotes healthy respiratory function when taken internally. Peppermint continues to be one of the bestselling favorites among doTERRA essential oils.
Primary Benefits
When ingested, promotes healthy respiratory function and clear breathing .
Promotes digestive health when taken internally.
Repels bugs naturally. You can put around the doorways and windows where ants and other insects enter.
Helps relieve occasional tension, aches and pains
Directions for Use
Diffusion: Use three to four drops in the diffuser of your choice.
Direct Inhalation: add two drops to your palms, cup your nose and breathe.
Internal use: Dilute one drop in 8-10oz of warm water to aid in digestion.
Topical use: Apply one to two drops to desired area. I love to apply this to my neck and jaw if I am having head tension, and I LOVE to use this in my shampoo, body wash and even a bubble bath.
Deep Blue (soothing blend). This is a game changer for anyone who experiences sore, tired, aching muscles and joints. The chemical constituents penetrate deep into the tissues to reduce discomfort. I just add 1-2 drops to a 1 tsp of carrier oil and massage into the area.
doTERRA Deep Blue is perfect for a soothing massage after a long day of work. Wintergreen, Camphor, Peppermint, Ylang Ylang, Helichrysum, Blue Tansy, Blue Chamomile, and Osmanthus work together to soothe and cool. After long hours on the computer, try rubbing Deep Blue proprietary blend on your fingers, wrists, shoulders, and neck. A few drops of Deep Blue Soothing Blend diluted in doTERRA Fractionated Coconut Oil can be part of a cooling and comforting massage.
Primary Benefits
Soothing and cooling oil blend
Comforting part of a massage
Excellent choice for aches and pains
Directions for Use
Topical use: Apply to desired area. Dilute with a lotion or carrier oil to get best coverage and absorption.
Adaptiv Calming Blend oil is perfect for life’s most stressful moments. Useful when a big meeting is coming up, or for other important events, Adaptiv Calming Blend helps improve sustained attention while easing the body and mind.
When stress and tension seem to be relentless, Adaptiv Calming Blend is the precise solution. Use Adaptiv to help get comfortable with new surroundings or situations. When a big meeting is coming up, or for other important events, keep Adaptiv Calming Blend on hand. In preliminary studies, the scent of Lavender, a main ingredient of Adaptiv, has been found to contribute to an environment conducive to performing tasks requiring sustained attention. Lavender, Magnolia, Neroli, and Sweetgum provide stress-relieving effects while Wild Orange and Spearmint energize and uplift. Copaiba and Rosemary soothe anxious feelings to round out the calming blend. Whether you’re feeling fatigued or restless, indecisive or irritable, Adaptiv Calming Blend is part of the toolbox to help the body and mind to stay balanced. Use Adaptiv Calming Blend in combination with the Adaptiv capsules for synergistic results.
Primary Benefits
Helps boost mood
Complements effective work and study
Increases feelings of tranquility
Soothes and uplifts
Calming and relaxing aroma
Directions for Use
Diffusion: Use three to four drops in the diffuser of your choice.
Direct Inhalation: add two drops to your palms, cup your nose and breathe. I like to swipe this under my nose and behind my neck.
Topical: this blend makes a great bath bomb or added to epsom salt.
There are over 200 different essential oil companies in North America – but they vary greatly in their chemical constituents. In fact about 98% of these other companies are only interested in the aromatic effects of their oils – many of them using synthetics to create that aroma. There are 3 reasons I chose to use doTERRA in my home + coaching:
All doTERRA oils are independently tested through 54 processes to ensure that the CPTG label represents the purest and most potent oils on the market today.
The oils are sourced across the globe where the plant grows abundantly as that is where the highest chemical constituent will be found for that plant.
The company culture is incredible. This was what drew me the most – I feel very aligned with the vision they have and the impact they are having on the world. I believe that your ‘vibe attracts your tribe’ and this is so evident in doTERRA.
It’s because of these 3 things that they became the largest essential oil company in the world. They have the respect of both the growing community across the globe & the medical community where the opportunity to use a therapeutic grade oil is evident in research and practice.
I know once you take the caps off – you’ll see the difference right away.
In addition to supplying the highest quality essential oils doTERRA is committed to making a positive difference in the lives of farmers, harvesters, and distillers who contribute to doTERRA’s oil production.
Co-Impact Sourcing creates shared value for all stakeholders in the supply chain by being at the source and intentionally implementing environmental stewardship and/or social impact initiatives. Co-Impact Sourcing seeks to develop long-term, mutually beneficial supplier partnerships while creating sustainable jobs and providing reliable income in underdeveloped areas. doTERRA is committed to the ethical treatment of its suppliers by providing on-time payments at fair prices. Growers and harvesters are encouraged to form cooperative groups to share collective benefits and bargaining power while improving skills and capacity.
Additionally, the doTERRA Healing Hands Foundation® helps support development projects in sourcing communities. Projects include schools, health clinics, improved infrastructure and clean water systems.
What I love so much about Co-Impact Sourcing is that I know that when I use a drop of oil or share samples with people like you, I am also helping families all over the world. How awesome is that?
Embracing Spirit Essential Oil Community
There is something so powerful when like-minded people come together to learn and grow together. I realize that you can choose to buy your essential oils from anyone, but I hope you will resonate with my energy and vibe and feel like you fit and belong. I have a great community and opportunities to not just learn about essential oils and wellness, but a chance to grow as an individual and be encouraged to be the best version of yourself. In addition to essential oils, I also teach topics like gemstones, meditation and mindfulness, and yoga. Feel free to check out my other services and learn a little bit more about me. I would love to link arms with you.
In addition to the ongoing support and mentoring that you will receive in your essential oil and wellness journey, you will become part of a beautifully soulful tribe of women who are all linked in bringing light to the world.
Plus when you get started with me you will get a wonderful welcome package from me that includes resources, glass bottles and other fun things to get you started.
How Would You Like to Change Your Life?
Now you know how and why plant medicine is so powerful, but how would you like for that to create change for YOU and your family?
Would you like to feel more energy? Would you like to experience less pain? Would you like to feel happier and more joyful? Would you like to feel less anxious? Would you like to breathe better? Would you like to have a stronger immune system? Would you like to sleep better? Take just a minute and jot down your top health concerns…All the areas you would like to see improve!
If you’d like to personally connect with me, go over your health concerns and create a wellness plan with essential oils just click the button below! I look forward to connecting with you!
You have two options that I recommend the most to get essential oils into your home. You can buy essential oils at retail price, or you can become a wholesale customer (think along the lines of how SAM’s and Costco work…) and get 25% off retail prices!
The wholesale customer fee is only $35 to join, but if you get a kit that membership fee is waived! I love these kits because they are a sampling of the most widely used essential oils. It gives you the opportunity to get a bundle of essential oils at a huge discount.
This is my favorite bundle and covers everything you’ll need to get started.
$160 WHOLESALE
doTERRA Healthy Start Kit (5 mL Bottles)
Lavender
Lemon
Peppermint
Tea Tree
Oregano
Frankincense
Deep Blue®
doTERRA Breathe®
doTERRA On Guard®
Brevi® Stone Diffuser
Wellness Advocate Introductory Packet
FREE Wholesale Membership
Welcome Gift
The biggest mistake is investing in essential oils and then not knowing how to use them. I will make sure that you have everything you need to get started.
Your welcome package will include a resource book, a few glass bottles to start making your own blends, and a few other goodies.
Once you get your essential oils in your hands we will set up a personal meeting (virtual or in person) to answer questions and go over some initial protocols for getting started using your oils.
Plants are our food, oxygen, and medicine. Some even say they are one of the most pleasurable experiences on earth! From the flowers to the trees and the seas filled with coral dreams; the earth’s natural flora has inspired and enhanced humans for as long as time can tell. That’s why the power of plants is the key to unlocking our enjoyment of life.” ? Natasha Potter
Essential Oils are similar to other things we try to help ourselves feel better in the fact that each oil is not going to have the exact same effect on every single person. So if you use an oil and don’t get the results you are looking for, that’s OK, we can try something else. I like to say that learning to use essential oils is much the same as learning to cook–some trial and error, a good book and someone you can ask questions is the way we learn! Check out this free downloadable ebook to get the basics!
Stacie believes that it is her life purpose to share the gift of Yoga with anyone who is willing to say yes. In addition to raising a family and being an advocate for those with disabilities, Stacie is founder of Embracing Spirit Yoga which specializes in bringing adaptive Yoga into community centers and rehabilitation clinics. Bringing her depth of compassion to the mat–or the chair–she offers students the opportunity to grow as an individual in all aspects of their life.
With over fourteen years experience, Stacie Wyatt is a E-500 hour Registered Yoga Teacher with Yoga Alliance, Certified Brain Injury Specialist, Life Wellness Coach, Senior YogaFit Instructor, Mind/Body Personal trainer, Stress Reduction and Meditation Instructor, Pilates Instructor, and Barre Instructor. Stacie is also certified in Integrative Movement Therapy™and is also a believer in the power and application of essential oils for health and wellness and proudly shares doTERRA essential oils.
Stacie brings her personal life experience of raising a daughter with a disability and over 12 years working in special education to her everyday Yoga classes.
In addition to teaching a variety of Yoga and Wellness classes, Stacie also continues to offer Yoga and Wellness coaching individually to those seeking private sessions.
can help make cleaning those long-forgotten nooks and crannies easier. Here are 10 ways you can use Lemon to clean your home.
