healthy

Scar Protocol

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“Do the best you can until you know better. Then, when you know better, do better.”

Maya Angelou

When I first started using essential oils over twenty years ago it was all about the smell for me. I loved the way that they blended together to make a custom perfume or to use in yoga classes. It wasn’t until many years later that I actually started to learn that the powerful molecules in plants are actually incredibly beneficial for our bodies. Let’s face it, prior to a Walgreens on every corner our ancestors used plants to heal many ailments–peppermint, chamomile, aloe, etc. In time I have filled my house and my work with essential oils for all purposes and I am so glad that I did. When I get a headache or a belly ache, I know that I can reach for something as simple as peppermint to soothe my body. Pure and potent without any side effects or long term risks that can come with over the counter medications.

One of the most common ways I use oils on a daily basis is on my skin. Growing up at a swimming pool and being a redhead lends its self to some sun damage. I couple of years ago I did a horrible treatment on my skin and chest to kill pre-cancerous cells. You basically put a very strong cream on and for two weeks and wherever you had cancer cells, the skin would turn black and die. My entire chest was covered in raw, red, black dying skin. It was horribly painful. My face surprisingly did not have much.

Once the process of that was over, I have been consistently applying essential oils to my chest to help the brand new skin stay rejuvenated and healthy. And of course, I wear sunscreen every day on my body and my face.

Despite the torture of the cream and a couple biopsies, Basal Cell has made its way into my life again. Thankfully I have an incredible dermatologist who is on it. Yesterday I had to have an area on my collarbone cut out and stitched back up. Once the stitches are out I will be addressing the scar and tissue with essential oils.

Since having to deal with the issue for the last two years, I have never leaned on my oils more to support my skin.

Here is the process of what oils I will use for scar revisioning and healthy skin.

👉Full face application: Immortelle followed by Yarrow|Pom, focuses on the scar. Applied morning and night.
👉Magnolia and Rose Touch, floral oils are

INCREDIBLE for skin health and regeneration.
👉Custom Blend: 15 drops Yarrow|Pom, 10 drops Helichrysum (promotes great blood flow), 10 drops Frankincense, 10 drops Sandalwood, 10 drops Myrrh. Topped with Fractionated coconut oil and I will apply it probably every 30 minutes or so…it is also soothing so will help with any discomfort.

Not only are these oils incredible for skin rejuvenation, but they also help with the huge swing of emotions that have come along with this process. Flowers are so soothing for the mind and really foster a sense of love so as I walk through this I am reminded of love for my body, the process and deep trust. The investment is big, I get that. However, these oils are versatile and can be used for may things beyond just the skin. If you only used them on your face and chest this investment will literally last you months if not years. Think of how many garbage products you have used on your skin that aren’t pure and are filled with extra junk and the money literally tossed down the drain.

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Raspberry Smoothie Bowl

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I am not a fan of drinking my meals so smoothies are my least favorite thing but I get the nutritional benefit and the ease of it. Smoothies are a delicious, convenient way to get in your fruits and vegetables for the day.

This smoothie bowl recipe includes antioxidant-rich raspberries, as well as Lime essential oil which is often used as an internal cleanser. Whether you want to start off your day with a nutritious breakfast, or blend up an afternoon snack, this raspberry smoothie bowl is a delicious addition to any day of the week. I LOVE active stacks protein and this keeps me full for hours.

Ingredients:
  • 2 cups frozen raspberries
  • ⅔ cup light coconut milk
  • 1 large frozen banana
  • tablespoon chia seeds
  • 1 scoop chocolate active stacks protein
  • 2-3 drops Lime Essential oil
  • Shredded coconut
  • Shaved dark chocolate

Instructions:
  1. In a blender, combine frozen fruit, coconut milk, chia seeds, and Lime oil.
  2. Puree until mixture is smooth.

    Tip: For desired consistency, add more frozen fruit if too thin, or more water or coconut milk if too thick.
  3. Pour mixture into bowl and top with shredded coconut, shaved dark chocolate, and any other desired toppings.

Yum! And you get the benefits without having to drink it! I have a gorgeous ebook that gives you tons of ideas on how to use essential oils in every area of your home!

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Divine Feminine Energy and Aromatherapy

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If you’ve been following along with the the last few months, you may have caught my theme of personal growth. Back in March we learned how to prepare our “soil” in the garden in our heart by removing the trash, twigs and weeds that take can take over when left unattended. In April, we took some intentions into our hearts and planted them within with hopes that we will grow in an area of ourselves that we may be lacking. I personally chose to grow some acceptance after I worked hard on removing some disappointments.

Now, this month we continue on by looking at how do we nurture these “seeds”? What types of things will act as sunshine and water for the precious intentions we have cultivated in our spirits? 

One of my favorite ways to work with the energy of nurturing is to really tap into the divine feminine energy.

Divine feminine energy is of receptivity and stillness. Divine feminine energy is of non-doing. Obviously this is very much NOT me.

Feminine energy dwells in the shadows and is connected the the lunar energy. Feminine energy is the receptive side of us that is softer, slower, still, and welcoming of ideas and thoughts.

I am trying to slow down in general especially on the days where I do not have to be doing and going. I think that society glorifies busy and burnout and I am working towards the still, peaceful moments that connect me to a deeper part of myself.

I am also attempting to tap more into my intuition which is another aspect to living more in the divine energy flow of life. Having daily rituals is important to stay connected to this energy. I have become a master at self care rituals which include bubble baths and time alone in the garden. I normally do some version of both every day. I also make it a point to wake early and spend some quiet time alone. These little moments in my busy day help to keep the divine feminine energy there, but it is something I realize I need to connect with more as I am in constant motion. Stillness is very, very hard for me.

This month in my personal practice as well as my teachings, I intend to move on my mat in ways that nurture this energy. Coming into flowing and graceful movements while then holding postures in stillness and looking inward. Slowing down my body on the mat to lean into the stillness within will transfer to my life which is the true purpose of yoga.

Also part of my slowing down softening the edges of myself, and being more intuitive and intentional about things includes using aromatherapy. I love to use essential oils to help the process of connecting. It sounds crazy, but essential oils and plant therapy have been used for centuries in various forms and during rituals. Most modern medicine is derived from the properties of plants and I love using the purest form of the plant.

In my experience, the higher noted citrus oils or flower-scented oils offer a strong connection to the divine feminine.

A quick google search gave me some amazing suggested oils to begin my deeper exploration..

Once you have experimented with scents and their effects, you may like to also integrate yoga and crystals into your practices to tap into the divine feminine. It took me some experimenting to find what I love, and what I need.

Suggested Essential Oils for Awakening the Divine Feminine:

  • Bergamot — The oil of self-acceptance and self-love. Also promotes self-confidence and the knowing that you are enough.
  • Geranium — The oil of love and trust. Geranium helps us forgive, become more tolerant and gentle. It eases heavyhearted emotions and feelings of abandonment.
  • Lavender — Oil of Balance. If all else fails, this oil is one of the most versatile. If you’re up and not grounded, lavender is the anchor. Conversely, if you’re down, lavender is the sunshine to shift the clouds.
  • Ylang Ylang —The oil to release. This oil helps us feel playful, free, intuitive and emotionally connected. Ylang Ylang helps us release bottled up emotions. This plant also opens up our playful side and inner child.
  • Clary Sage — The oil of clarity and vision. This beautiful oil helps develop spiritual clarity, intuition and open-mindedness. It teaches us how to use our divinely given feminine gifts. It also helps balance hormones.
  • Rose-The oil of divine love. It supports you as a queen and symbolises pure divine universal love. Rose dissolves fear and awakens our inner goddess. Rose helps us feel more compassionate, tenderhearted and accepting, drawing out those feminine qualities. Rose allows us to choose to receive divine love. 

Here is a fun fact— rose is so expensive because it is sourced from a large volume of rose petals, ideally harvested at dawn, to extract out the pure oil. Crazy, huh?

  • Cedarwood — Oil of Community. Cedarwood inspires the feeling of belonging and assists the heart in opening to receive the love and support of other people.”
  • Magnolia — Oil of Compassion. Magnolia encourages all individuals on a profoundly spiritual level to interact without causing pain or suffering and to refrain from seeing others as somehow less than oneself.
  • Manuka — Oil of Being Upheld. Manuka offers energetic safety and shielding from the intense problems all around that individuals feel powerless to change
  • Thyme — Oil of Releasing & Forgiving. This herbal essential oil is beautiful for becoming more openhearted and understanding. Thyme “assists in addressing trapped feelings which have been buried for a long time.”

Ideally when we use essential oils to support feminine energy, we are looking to feel all the feelings we’ve likely been suppressing–self love, acceptance, intuition, and the softness of our spirit.

Using these oils will gently soften and bring out the feminine side of you. They are a lovely way to self empower and value add to any self-care activity you are undertaking to better your life and mindset. I love to make a roller blend with these oils during this month to tap into the feelings of nurturing my divine feminine and start to really give the seeds in my heart that I’ve been working on planting the last month or so.

I have a gorgeous free ebook that walks you through the use of essential oils in everyday life for your family. Whether you opt for the more energetic and emotional uses or the practical everyday remedies, you can check it out here.

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Crispy Kale Chips

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I admit it. I was once a kale hater. Then I found a few ways to make it and now it’s a regular item in my house. Kale is one of the most nutrient-dense foods you can eat. Just one cooked cup has 36 calories and provides a whopping 1,180% of your daily-recommended intake (DRI) of vitamin K. That’s more than any other food on the planet. Crazy!?

One of the ways I love to make kale is seared with shallots, garlic, chicken stock and red pepper flakes. Once it’s cooked I drizzle it with balsamic vinegar and goodness, is it ever amazing.

I also love to have kale chips on hand when I am wanting a little snacky crunch.

Kale chips are a delicious, easy, and inexpensive way to get more greens into your diet. Try this recipe for original flavored kale chips or spice them up with other herbs and essential oils for more options. I like garlic powder, Parmesan cheese, and Lemon oil for an Italian twist, or cumin and Lime oil for Mexican-style chips.

Ingredients
1 large bunch kale, washed and torn into bite-size pieces
2 tablespoons olive oil
2 drops Lemon Essential Oil
Salt & pepper

Instructions

  1. Preheat oven to 200° F.
  2. Wash and dry kale thoroughly.
  3. Combine olive oil and Lemon oil in large mixing bowl.
  4. Add kale and toss. Make sure kale is well coated with oils.
  5. Once coated, place on baking sheet in single layer.
  6. Sprinkle with salt and pepper.
  7. Bake on the center rack for 45–50 minutes or until crispy.

Besides cooking with pure essential oils, you can also support your health, your mood and bring non-toxic cleaning into your house. This gorgeous ebook walks you through the versatility of essential oils. And when you choose to get started, I load you up with goodies, mentoring and education, and a free wellness consultation!

I hope you’ll learn to love eating kale like I did. It’s truly one of the greatest foods you can eat and once you find a few ways to make it, you’ll be hooked!

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Morning Routine

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What are your morning rituals? What does the first hour of your day look like?

Many years ago I would get out of bed and just start “doing”…. I was asleep living my life and just going through the motions of existing.

Then I started a ritual of being quiet and still. I made a commitment to getting up a little earlier before the house woke up and began making time for myself. I say this a lot, but when I WOKE UP to living, I became a better person. Part of the waking up process was cultivating a morning ritual. 

The results were amazing; I yelled less, I reacted less, I was angry less, and I was peeling off all the garbage I had accumulated through my life. It was clear to me that anger had eroded every cell of my being and I was a perfect example of what that looked like.

I was toxic mess in every aspect of my life. Physically, emotionally, spiritually, and mentally. A toxic, heavy mess.

And then I began this simple morning ritual. I started the great wake up of my life where I went from unconscious living to conscious and deliberate living.

The rest is history 😂

Here is how I start my day: I usually take 30 minutes to do some of these things before the day gets busy.

  • I am a big intention-for-the-day person and I almost always pull a positive card that gives me something to think about throughout the day.
  • I note all the goodness in my life and welcome in the day with an open heart by breathing mindfully for 5-10 minutes and sitting with all that IS.
  • I enjoy my coffee with mindfulness. I practice the art of tasting it, smelling it, and enjoying the warmth.

After this part of my morning is complete and my spirit is cared for, I go and take care of my physical body with movement. Right now I am enjoying short walks and time on my yoga mat or pilates reformer.

Once I have had a little time for myself I can be ready to give to others. You know the old saying you cannot pour from an empty cup.

What’s your morning routine like?

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How Fast Do Essential Oils Work?

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when you know better, you do better

Maya Angelou

Think essential oils just smell good? Back when I first started using them, I did too. I have learned through the years that they are actually working inside your brain and body to support every cell within our body. Crazy, eh?

Think about it. Long before pharmacies came to town, our ancestors used plants to help our bodies. Peppermint plants, homemade salves from herbs and tree parts, teas and much more. We strayed from these methods but I think more and more people are coming back to them.

People often get overwhelmed when learning about essential oils and I admit, it can be confusing at forest. But, using essential oils is really pretty simple.

Stop for a second.

Ask yourself what you are feeling. (Stressed, tired, overwhelmed, in pain, etc)…..then ask yourself what you WANT to feel. (Happy, calm, energized, peaceful, content, etc), then grab an oil that will offer that.

The simplest terms of beginning to learn about aromatherapy is to think of a tree. The higher up on the tree you go, the more uplifted and energized you’ll feel (citrus), the lower to the ground and close to the tree the more grounded and calm you’ll feel. (trees, roots, barks, flowers). Mints and herbs are low growing and provide unique properties. Mints will be both soothing and uplifting and herbs are typically used for ailments and brain support (basil and rosemary and excellent brain supports).

Pick one.

Put a few drops in your hands. Cup your nose and breathe. Apply the extra to the back of your neck and chest.

There ya go. Aromatherapy 101! I have a great downloaded ebook that explains it all. Once you get started, I will hook you up with education and mentoring plus a fabulous welcome gift.

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Healthy Shamrock Shake

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Here’s a healthy shamrock shake recipe for you to enjoy this St.Patrick’s Day instead the sugary, dyed version from the drive thru. It’s all fun until you actually look at the ingredients and calories. Have you ever looked up the ingredients for McDonald’s shamrock shake? Do a quick Google search. I promise you’ll never want to eat another one again after you see what’s in it.


This version takes the same amount of time to make as it would take you to sit in the drive thru and it is packed with nutrients and the perfect amount of healthy fat and protein.


This lightened up version with the pure Peppermint essential oil will definitely help you feel amazing and might even bring some luck your way!

Here is a homemade version of the Shamrock Shake that tastes great and is so much healthier.

Please be sure to use an essential oil that is safe to consume. Many are not. The bottle will have a supplements facts label on it if it is safe to eat. It’s also not recommended to consume any essential oil you’ve bought from Amazon or other unknown sources. Even if it has a tamper proof cap on it. Many are adulterated a posed to look like the legit thing. Crazy, I know.

Whip this up for some shamrock fun!

Ingredients
• 1 ripe Avocado
• ½ cup milk of choice Almond, Coconut, etc
• ½ cup frozen banana
• 1 scoop active stacks Vanilla protein powder
• ¼ cup ice
• 2 drops Peppermint Essential Oil. Make sure to use one that is labeled safe for consumption. I use doTERRA brand.
• 1 scoop doTERRA Greens. Or use your favorite dried greens. Leave it out if you don’t have it.


Instructions
• Combine all ingredients in your blender and blend well. Add more liquid if necessary.

Amazing and way better for you than the sugar filled green treat! Plus, you might get some extra luck on your side! 🍀

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I Chose

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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 o 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.

I chose health.

Tell me, what do you choose?

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Crustless Quiche Quickies

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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:
  1. If using meat (bacon, sausage, etc.), cook it fully first. Set it aside to cool, then cut into small pieces.
  2. 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.)
  3. In a large bowl, whisk together the eggs, cream, milk, parsley, basil, salt, and pepper. Set aside.
  4. 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.
  5. 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.
  6. 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.
  7. 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.

Yum!

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Crustless Quiche Quickies

/ embracingspirit / Leave a comment

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:
  1. If using meat (bacon, sausage, etc.), cook it fully first. Set it aside to cool, then cut into small pieces.
  2. 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.)
  3. In a large bowl, whisk together the eggs, cream, milk, parsley, basil, salt, and pepper. Set aside.
  4. 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.
  5. 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.
  6. 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.
  7. 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.

Yum!

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