Healthy Lifestyle

Summertime Drinks

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On those hot summer days, when hunger gives way to thirst, there’s nothing that tastes better than a refreshing drink. Smoothies and lemonades are a great way to quench your thirst, plus they help to incorporate more fruits into your diet! Adding a few drops of essential oil will bring an extra twist to the flavour. Here are some simple and tasty ideas to juice up your family’s summer!

Lemon Berry Smoothie

A great start to the day and the perfect breakfast on the go. Berries have countless anti-oxidant properties — plus nutrients and fibre — which help protect your body against seasonal threats.

Ingredients 

  • 1 cup (230ml) of plain yogurt
  • 3/4 cup (130g) of frozen mixed berries
  • 2 drops of Lemon essential oil

Lemon Berry Smoothie

A great start to the day and the perfect breakfast on the go. Berries have countless anti-oxidant properties — plus nutrients and fibre — which help protect your body against seasonal threats.

Ingredients 

  • 1 cup (230ml) of plain yogurt
  • 3/4 cup (130g) of frozen mixed berries
  • 2 drops of Lemon essential oil

Instructions 

  1. Add all the ingredients into a blender and blend on high speed until all ingredients are well combined and smooth.
  2. Serve immediately.

Honey Ginger Lemonade

A twist on classic lemonade, Honey Ginger lemonade is the perfect refreshing drink to help lift your mood. The juiced ginger helps add a little spicy kick, while both lemon juice and Lemon oil keep the recipe light and cool.

Ingredients

  • 1–2 tablespoons of ginger juice
  • 3 lemons, juiced
  • 3–5 drops of Lemon essential oil
  • 1 cup (230ml) of water
  • 3 tablespoons of raw honey
  • 1 cup of ice

Instructions

  1. Combine all ingredients, except the ice, into a jug. Mix well.
  2. Chill in the fridge until ready to serve.
  3. Serve with some ice cubes.

Raspberry “Lime-onade”

If you are having friends over, then surprise them with a very bright pink “lime-onade”. With only three ingredients, this combination of raspberries and lime is definitely a crowd pleaser. 

Ingredients

  • 2 cups (250g) of raspberries
  • 3 cups (720ml) of water
  • 1 drop of Lime essential oil
  • Juice of one lime
  • 1 cup of ice
  • 3 tablespoons of raw honey

Instructions 

  1. Add the raspberries to a blender, and blend until smooth.
  2. Press through a fine strainer into a jug, and discard the seeds and pulp.
    (TIP: You can also put the seeds and pulp in a small jar, cover with vinegar—like white wine or rice wine vinegar—and store mixture in the fridge. Strain later for salad dressings or for marinades).
  3. Add the lime juice, essential oil and water. Stir to combine.
  4. Stir in the honey until combined.
  5. Pour into glasses, and top with ice cubes. Serve and enjoy!

Tropical Smoothie with Tangerine Essential Oil

This tropical smoothie is just like a dessert (a healthy one!) that will make you forget your sweet cravings. Omega-3, fibre and potassium are just a few of the benefits you will pour in your glass. 

Ingredients 

  • 1 cup (230ml) of organic coconut milk
  • 4 tbsp Greek yogurt
  • 1 banana
  • 1 tbsp of ground flaxseed, sunflower and pumpkin seed
  • 120g of frozen mango chunks
  • 1 drop of Tangerine or essential oil
  • 1 passion fruit, to finish

Instructions

  1. Combine all ingredients into a blender and blend until smooth.
  2. Pour into two glasses.
  3. Cut the passion fruit in half and scrape the seeds on top.
  4. Serve immediately.

Follow me for more goodness! Also check out this gorgeous ebook to learn the basics of essential oils!

When I Am Among the Trees

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This morning’s schedule change allowed me to have a long walk along a tree lined creek. I am certainly most grateful on these unexpected days where I have time to connect and be with myself and nature. Days like today are just one of the many benefits of being self employed. There certainly are some downsides to being your own boss, but time to get outside is a huge bonus! As I spent time watching hawks fly and bunnies hop, I found myself reciting this favorite poem of mine. Trees and time to commune with them often is something that is a must for me. I feel more connected, more energized and way more alive.

When I Am Among the Trees

When I am among the trees,

especially the willows and the honey locust,

equally the beech, the oaks and the pines,

they give off such hints of gladness.

I would almost say that they save me, and daily.

I am so distant from the hope of myself,

in which I have goodness, and discernment,

and never hurry through the world

but walk slowly, and bow often.

Around me the trees stir in their leaves

and call out, “Stay awhile.”

The light flows from their branches.

And they call again, “It’s simple,” they say,

“and you too have come

into the world to do this, to go easy, to be filled

with light, and to shine.”

~Mary Oliver

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Frozen Yogurt & Berry Bark

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Summer time is in full swing and not only is it hot out there, but all the great berries and produce are in full abundance! It’s so fun to eat fresh, sweet and amazing fruits and veggies.

I love summer, but the heat is not my friend. I get easily cranky on hot days and am always looking for a healthy way to cool down. This little snack is a go to for me…I can swipe a piece mid afternoon or as a dessert and not feel guilty at all.

It’s simple to make and tastes amazing. You’ll see I add a few drops of lemon essential oil. Be sure the brand you choose to use in recipes is safe to ingest. Most aren’t and you have to be safe. The lemon oil gives a pop of summertime flavor but is also has amazing health benefits. Peek at this gorgeous ebook to learn more.

HERE IS WHAT YOU’LL NEED:

• Yogurt: Use a full fat yogurt for the best texture and flavor. Vanilla yogurt is a great base to use, but you can use any flavor you like.

• Fruit: Fresh strawberries and blueberries add a great pop of color and it’s a tasty way to get some fruit into your family’s diet. You can make this bark with other fresh fruits like mango, raspberries or kiwi fruit.

HOW TO MAKE YOGURT BARK


1. Before you spread the yogurt evenly over a lined baking sheet, add two drops of lemon essential oil and stir.
2. Top with chopped strawberries.
3. Top with blueberries or any other fruits. I love kiwi!
4. Option to finish with granola and freeze until firm. I usually skip the granola but it does give it a great crunch.
5. Once it is fully frozen, slam on counter and remove pieces. You can also cut into bark shapes if it doesn’t make its own by slamming it. I store in a Tupperware up to three months, but it also never lasts that long.

TIPS FOR MAKING FROZEN BARK


1. Use full fat yogurt. Using yogurt with full fat means that the texture will less likely get icy when frozen. It will also have a better taste that’s more creamy. I have used Greek Style Coconut milk yogurt too and it’s fabulous for the dairy free people.
2. Chop everything small. Small fruits like blueberries work very well here and chopping larger fruits to be about the size of blueberries helps with cutting the bark. Make sure the fruits are not too bulky either so the bark looks flat.
3. Line your baking sheet. This will help to remove the bark easily from the tray, if you don’t line it, the yogurt will freeze to it and it will be really tough to remove. Use parchment or wax paper to line the entire surface of your sheet pan.
4. Allow time for the bark to set. It will take around 3 hours for the bark to fully set in the freezer. Make it the night before to enjoy the next day.

Enjoy!

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Easy and Fun Chokecherry Jelly

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Ever since I started gardening a few years ago I have gotten a huge thrill out of watching something grow from a tiny seeds into something that sustains me. Nothing beats fresh produce right out of your own garden. I love the constant growth and it is such a good reminder to me of having patience, providing loving presence and attention to something and enjoying the abundance that always comes.

Trying new things has always been one of my strengths. I rarely shy away from learning new skills and when it comes to trying FUN new things, I am all in. I have two really large chokecherry bushes along my back fence and for the last three or four years I have muttered to myself that I should try making chokecherry jelly. Somehow each year that thought remained just a thought.

Until this year. Last night I grabbed a bowl and off I went to pick. A great memory I have is my sweet grandmother talking about making chokecherry jelly. While I was picking I felt her spirit as my hands got sticky and red. I had no idea how many cherries I needed to pick to get enough for jelly, but I kept picking. I ended up picking three pint size mason jars and told myself that if it was easy and fun to make jelly, I can always pick more.

Making the jelly was easy and fun. So much so that as soon as my batch was cooling, I took off with a bigger bowl to pick more!

The first thing you do is make the juice. After rinsing and discarding leaves and big stems (don’t worry about the little ones attached to the cherries) cover your cherries with water and boil for 30-35 minutes. You can use this right away for the jelly, or you can freeze it for later. To make the jelly, just follow this simple recipe!

Chokecherry Jelly

Ingredients:

  • 3.5 cups chokecherry juice
  • 1/2 cup fresh lemon juice
  • 1 teaspoon butter or margarine
  • 1 pkg dry pectin 1.75 oz
  • 4 1/2 cups of sugar
  • Optional—I added two drops of wild orange essential oil! Bam!

Instructions:

  1. Pour juices in kettle.
  2. Add pectin, stir.
  3. Bring to a boil, add sugar.
  4. Boil and stir for 2 minutes.
  5. Remove from heat, skim.
  6. Ladle into jars leaving 1/2 inch space. Add the top and the ring, twist just finger tight (not super tight).
  7. Process in hot water bath for 10 minutes. A hot water bath is when you add filled jars to pot of simmering water that covers the jars.
  8. Remove from bath and cool undisturbed for 24 hours.

Besides being fun and easy it is also gorgeous to look at! I cannot wait for a little toast and jelly with my coffee while sitting on the patio tomorrow morning. There is something SO satisfying about making your own food…and even more fun actually picking the ingredients to feed your people. Plus, how amazing will these little jars be for neighbor gifts come holiday time?

** update to original post. After making this two years in a row, I have some measurements that may help. You’ll need approximately 10 cups of berries to yield 4 cups juice. This recipe that calls for 3.5 cups juice yields 7 jars of jelly.

You can find some of my favorite DIY supplies and follow me for more inspiration below!

Confinement

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“The confinement that I feel is only what I ALLOW myself to feel.”

I often say that I am putting all of the amazing nuggets of wisdom that come from my students with brain injuries into my future book. Who knows, maybe someday a future Ted Talk. Wouldn’t that be amazing?

Year after year I am humbled at the insights that come from people living with brain injuries. I feel so strongly that they can teach the world so many things about truly living. Over the years I have kept a little notebook with some of the teachings that they bring to my life. It is common that I often pull inspiration from that notebook and share with others.

This one is a keeper.

I have been teaching from the theme of freedom this month. According to Webster’s dictionary, freedom is defined as having the ability to think, speak and act without hindrance or restraint. As we broke down each of those areas and shared the hinderances in our lives it is easy to see that everyone has certain hinderances or restraints that keep them from living fully free. For some, it is living without the ability to move their legs, or for others it is not being able to drive or work. Although I can drive and work, I have certain physical limitations and responsibilities that keep me from being fully free in my actions.

We then moved onto our ability to speak without hinderance or restraint and it was evident that while the idea of free speech exists, there is a limitation to what we can all say and not get into a little hot water, whether that it within our own home or in the community.

We finished our discussion with the realization that the only true place we have freedom is in our thoughts. It was decided that we are all free to think what we think. No matter what our challenges or our struggles are, it is ultimately what do with it through our mindset.

Here is the moment of ah-ha that has stayed in my heart for weeks. As we were closing up our discussion on living freedom, this was spoken:

“The confinement that I feel is only what I ALLOW myself to feel.”

Read that again.

The woman who said this is a student who lives in assisted living and occasionally comes down for yoga. Her body is riddled with pain so her practice is breathing and sharing. She is brave and wise.

She also lost her independence, her family, her ability to work and drive, and do things that feed her soul. And yet, she has the insight to see that despite all of her lack of freedoms, she can escape the cage with her thoughts.  She is one of the most insightful and grateful people I have ever met.

To think that I am called the teacher. I disagree.

The truth is, I am a conduit for their wisdom. I get to be the messenger. 

Freedom Is

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Freedom is defined as the power or right to act, speak, or think as one wants without hindrance or restraint.

We have all heard of the metaphors of feeling stuck in a cage and not able to be free to fly, or the imprisoning walls that have been built around us. Sadly, it seems that the brick and mortar is often what we place around ourselves that create our own version of prison.  This can include negativity, questions of worthiness, regrets of the past and worries of the future. Similarly the key to the cage that we so often feel trapped in resides in our own hands. It is our choice to stay in the cage or take the key and unlock it.  No matter what circumstance we are in, we ultimately have choice in what we do with it.

There are a million examples of how we can feel stuck, trapped, locked in, or caged.  Whether it is a relationship, a job, a location or a belief you have about yourself, freedom truly means that WE have the power to act, speak and think without restraint and hindrance. 

We are in control of what we do with our circumstances. Certainly opening the cage door or tearing down the walls that give us a false sense of safety takes incredible courage and sometimes can be the scariest thing we ever do, but the payoff is much better than feeling closed in and stuck.

I hope through a practice of mindfulness and yoga, I can help others to see the freedom that is available through the spaciousness of our hearts and minds. This month we are going to chisel away the beliefs and fear that build a wall around ourselves.  We are going to slip the key into the lock and learn to fly. We are going to feel free. Just as the little finch sits on a branch that perhaps has no insects or is not protective enough, she has the freedom to find a branch that is and we too can jump from a negative thought to a positive thought.

Consider what it would be to take a look at some hard questions and then prepare to take flight.

Do you feel imprisoned?  Are you the one laying the bricks down and filling them with mortar?  Do you hold the key in your hand and refuse to unlock the door?

What would freedom feel like for you?

The Benefits of Cleanliness

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According to researchers, multiple environmental factors determine how you feel. These include physical factors around you as well as the community spirit. Your housing environment, for instance, can have an effect. People tend to have higher levels of well-being when they live in attractive, warm, and cozy properties. Their homes recharge their batteries, so to speak, enabling them to take on the challenges of the world with more confidence. Well-being tends to decline when properties are dilapidated, dirty, or affected by dampness.

In the Yoga world, we call the practice of purity and cleanliness Suacha. It is the practice of cleaning up our thoughts and our space and eliminating clutter in both areas of our lives.

The level of tidiness can also make a substantial difference in how you feel. When your rooms are tidy, it has an influence on your unconscious. The less cluttered your environment — the less you have to think about — and the more you can ease into life.

The lighting, smells, and color of an environment can also profoundly affect your mood. Shutter companies know this very well. They understand that the level of light that gets into a room determines how the occupants feel. When light levels are high — as they should be in the daytime — it helps to calibrate the your natural sleep-wake cycle.

The people you spend time with also have a profound impact on how you feel. If you are around elevating people who support you, you’ll feel like you can do just about anything you want with your life. Likewise, if you are around negative individuals who bring you down — life will feel like a constant series of battles.

Surrounding ourselves with people, calm colors and a clean and serene space can play a big part in our overall wellbeing.

How do you control your environment to better your mind, body and spirit?

Citrus Bliss Blend

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Mmmm!!! This is one of my all time favorite essential oil blends and my easy diffuser “go-to”. I reach for Citrus Bliss in the mornings more than any other. I love to share this blend with my students because it is an instant smile generator.

When I share this one, I like to have people close their eyes and imagine being a little kid and hearing the sound of the ice cream truck and then as they inhale this blend, I ask them to think of something on the truck that it smells like and 99% of the time I get an excited “creamsicle!” answer.

Citrus Bliss is also known as the Invigorating Blend.

This blend expertly combines the powerful scents of Wild Orange, Lemon, Grapefruit, Mandarin, Bergamot, Tangerine, and Clementine with a hint of Vanilla Absolute. This unique and harmonious blend is uplifting and an instant mood changer. If you have a case of the grumps, this is a great choice.

While it smells like creamsicle…Citrus Bliss has incredibly potent yet natural cleansing properties. All those citrus oils in one bottle make for a great surface spray cleaner. Diffuse for an uplifting aroma that cleanses the air, or add it to a spray bottle of water to wipe down countertops and sinks.

Would you love to add this to your collection? To learn the basics of using oils, check out this awesome ebook, too!

Buy Citrus Bliss

Balance Essential Oil Blend

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Feeling a little crazed? Need a bit more grounding in your life? Balance essential oil blend is one that every single person should have at their fingertips for daily use (in my humble opinion).

What is Balance Essential Oil Blend?

The combination of Spruce, Ho Wood, Frankincense, Blue Tansy, Blue Chamomile and Osmanthus will keep you feeling grounded all day long. I like to share this one and as we breathe into the palms of our hands imagine that we are deep in the forest. It is amazing how aromas can transport us into memories and adjust our mood.

Diffusing this blend is one of my favorite ways to use it. I love the calm, forest like smells that fill my space. I especially like to use this one after a long day while I am chilling in the evening. Try this diffuser blend for a zen-like atmosphere:

Zen Diffuser Blend

? 3 drops Balance

? 3 drops Serenity

Also, before your feet even touch the floor, ground yourself first thing in the morning by applying Balance to the bottoms of your feet. Use throughout the day as needed. I double-up and use this as an all-natural pure-fume! I love to add a few drops to my unscented lotion. The woodsy, grounding aroma of this blend is an instant calmer.

And my best tip… if you struggle with natural deodorants, try a drop of Balance directly on your armpit! It’s amazing!

Would you love to use Balance? Easy! Also, check out this amazing ebook for the basics of using essential oils!

Buy Balance Blend

Breathe Essential Oil Blend

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Breathe essential oil blend makes it easy to take simple respiratory support on the go when seasonal threats are high (just swipe on the bottoms of your feet or over your chest with a bit of carrier oil. Rub on neck, chest, back, or bottom of feet for a restful sleep.

Breathe essential oil blend is my go to when I feeling stuffy or have any sort of breathing discomfort. It is also amazing for those who sleep with a snorer. Just have that person apply a little on their mustache area or pop in your diffuser*!

This blend is safe for all ages too, with proper dilution of course. I like to apply this one to the bottoms of feet and not only do the feet feel amazing but breathing gets a little easier! Perfect for little ones!

Breathe Essential Oil Blend includes:

  • Laurel Leaf
  • Eucalyptus
  • Peppermint
  • Tea Tree*
  • Lemon
  • Cardamom
  • Ravintsara
  • Ravensara

* be mindful using this around dogs and cats. Never apply to animals directly and make sure if diffusing the animals have a way to leave the room.

Ready to get this one in your home?

Buy Breathe Essential Oil Blend

Adaptiv Essential Blend

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Feeling all the stress of life? Me too. I am grateful that I have some awesome tools to help me during stressful time, including aromatherapy. This blend in particular is one of my most used both in my home and in my work. How aromatherapy influences the brain and emotions is fascinating and truly remarkable. This blog post explains how.

Adaptiv essential oil blend is perfect for relaxing the mind and body. Use it for your most stressful moments – a big day at work, PTA meetings, potty training – or other big events! Adaptiv is perfect for studying to increase focus, and to calm any nerves. I love diffusing this one in the morning to get the mood around the house to be positive and hopeful.

Adaptiv offers a soothing and calming aroma. This blend is made up of:

  • Wild Orange-Invigorating & sweet
  • Lavender-Calming & soothing
  • Copaiba- Calm & steady
  • Spearmint-Relieving & uplifting
  • Magnolia-Opening & heavenly
  • Rosemary-Refreshing & clearing
  • Neroli-Rejuvenating & tranquil
  • Sweetgum-Floral & spicy

In clinical research done by doTERRA, participants repeatedly commented feelings of calm, content, positive, and happy. “Participants self-reported having lower levels of stress and anxious feelings…”

Adaptiv Essential Oil Blend is Known For:

  • Mood support
  • Complementing effective work and study
  • Increasing feelings of tranquility
  • Being soothing and uplifting
  • It’s calming and relaxing aroma

Need this blend in your life?

Buy Adaptiv Blend

An Old Friend

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It has been awhile since a certain old friend of mine made a strong appearance in my life. Honestly, I can say that I have felt her presence for months. A decade ago she had stuck around for many years and then disappeared. Or maybe she just stepped into the shadows for a while. I always knew though that in a moment of vulnerability she could easily step back into my life.

This friend of mine is smart, as well as sneaky, in how she can slip into my life and easily take over. Her presence is big even though she has a tendency to come incognito and honestly, I didn’t really recognize her this time until the middle of the night whispers invited me to take off the blinders and see the truth.

My old friend has name and it is control with a middle name of addiction.

Last fall as I was starting to experience more physical pain than I liked. I also started walking far more than I normally do. My old friend convinced me that this was to manage pain. She told me that the more I walked the better I would feel. She was right. For months and months I walked further and further each day. Indeed the pain felt less. My mind felt clearer and I was more content. Being outside for a couple hours a day walking was balm to my pain.

At first my old friend cheered me on and celebrated with me the miles and miles I would walk. She was step by step with me and the conversations we had were about overcoming the physical pain and building confidence in my body while not letting the pain be the focus.

She told me instead to see and celebrate what my body could do.

In her incredibly manipulative way, soon the walks weren’t enough. She convinced me that I had to have more. My friend persuaded me to attach an outcome to a number of steps and if I wasn’t there, then I was shamed and begrudged for letting pain win. Years ago she had convinced me that if I could just walk a certain amount of steps a day I would be amazing and that anything less than that number was weakness. It took a real friend at a beautiful restaurant in Sedona to shed light on the fact that a silly number was stealing joy from my life. That day, I let my friend control go and she stayed away until last fall.

I have been teaching the yoga principles called yamas and niyamas this month. I realized in the quiet moments of the night that I was allowing this so called friend to blind me from ahimsa (non-harming) and asteya (non-stealing). In demanding my body to perform at a certain level each and every day, I was stealing joy from myself. My walks have become no longer about nature, quiet meditation, health or connection. Instead they became about speed, distance and numbers.

Control + Addiction = Stealing joy.

In doing this for months, I have also turned an eye to non-harming. Yes, walking is the best thing I can do for myself. It DOES reduce my pain greatly. It does clear my head and help my mood. But many of my recent walking has also become a space for shame, anxiety and unworthiness. The addiction to performance and outcomes has begun to overshadow the benefits. The panic that takes over when I am not close to the target increases my agitation and negative thoughts.

One the best feelings in the world is my ability to trust in my inner wisdom to acknowledge it, listen to it, share it and own it. This awareness is the antidote to control and addiction. It also helps to have the real and honest friends who rather than join the negativity and shame, just listen and give advice that is from the heart and from that space of truly seeing me.

This morning as I walked that old friend called control and addiction was thanked because I know that she shows up every once in a while to reel me back into living the authentic life I want to live.

She comes around occasionally to help me peel away another layer of self-worth and doubt to reveal an even clearer and brighter version of myself.

I will keep walking everyday to manage my pain and to bring me joy. I will no longer allow the numbers to steal my joy and harm my heart. Instead I will notice the birds, the changes of the season, the aliveness that is in and around me.

I told control and addiction thanks for the insights and until next time…