5 Basic Essential Oil Blends

My Relationship with Essential Oils

img_6261-2.jpgI first learned about essential oils in college. I suffered from really awful migraines (you know, the ones where the light burns and you vomit from dizziness and pain…) after having multiple concussions (cheerleading and car accidents…). It was starting to affect my dance class attendance and my professor one day handed me a roll-on bottle. She told me to rub it on my temples, neck, and upper shoulders. This worked almost instantly. I had been prescribed so many pain killers that I ended up being allergic to, told to take way too much ibuprofen, and just rest when I didn’t feel well; none of those solutions worked. But this bottle of magic changed my life. I would feel a migraine coming, roll some oils on, and continue my day. Pure. Magic.

I then started exploring other uses for essential oils and my professor would tell me as much as she knew. I started using lavender oil to help me calm down, unwind, and get some sleep. I used eucalyptus oil on days my allergies would kill me. I was obsessed within a few months. In college, I also took a course on Alternative Medicine and Therapies, which of course included a lecture on essential oils. I was happy to share what I knew and to learn even more from that point. I started convincing my friends and family to try them out too. At first, my family was very resistant, but then one day my mom asked if she could try something for her sinus headache. My mix was the only thing that helped her.

I think we turn to medicine too quickly. I 110% believe in doctors, hospitals, and modern medicine (I take hormonal birth control pills and have a prescription nausea pill that are in my life) but I think there are a variety of ways to heal our bodies without always turning to medicine. Alternative medicine is all about what you put in, on, and around your body. It matters what you eat, it matters what chemicals are on your skin, and it matters what air you breathe in. This is exactly why I started my wellness journey, so I could discover ways to heal my body without putting harmful chemicals or pills that give me awful side effects in my body.

I am writing this article based off of what works well for me. I know there are a lot of people out there who share their own knowledge of essential oils, so I am here to share what I know and what I have found to be best for my body. I invite you to try what I have discovered, and tweak anything if needed! Let me know if you do, because I am always to try new things.

Ways to Use Essential Oils

  • Aromatherapy: This is probably the most common way to use essential oils because it is simple and makes the room smell amazing. Essential oil diffusers are designed to mix water and oils to create a mist of essential oils. The air will be full of wonderful scents and all the benefits. Simply fill your diffuser with water (making sure not to get any cords wet), add a few drops of your oils, turn it on, and enjoy. I’ve had a few diffusers that only seem to last a couple of years at a time (mind you I use mine for at least 10 hours a day). I am currently using my little brother’s old one (see, I turned my family on to oils) and I actually love it. Here is the link on Amazon. Mine is dark brown and has pretty decent settings!
  • Topically: Essential oils are immediately absorbed by the skin because they are fat soluble, however you should never apply them directly to the skin without being diluted first. This was a mistake I used to make and I actually damaged my skin, so be careful! To dilute or mix your essential oils, use a what is called a carrier oil. A carrier oil is cold-pressed and do not evaporate like essential oils. I personally use coconut oil or castor oil, but I know others who use almond oil, grape seed oil, jojoba oil, and avocado oil as well. Be sure to buy a carrier oil that is all natural and if possible, organic. I will tell you more about the different places to apply your oils later in this article, but some common place are your wrists, temples, feet, neck, and abdomen.
  • Steam inhalation: This usage is great if you are using oils for colds or allergies. They can also be beneficial to your skin! To do this, boil about 3 cups of water and transfer to a bowl. Add 3-6 drops of oil to the water. Place the bowl on a steady, flat surface. Cover your head and bowl with a towel and never get closer than about 10 inches from the bowl. Slowly, inhale the steam and take deep breaths.
  • Ingest/Internal Usage: If you have good quality oils and they are appropriately marked, you can actually ingest your essential oils. Adding oils to water is a great way to get the benefits while also drinking a flavored drink that keeps you completely hydrated. You can also add them to plain sparkling water for a customized fizzy drink, use them in tea for even more flavor, and even in cooking/baking. I once made delicious lavender/lemon cupcakes that were fully flavored from essential oils. It is a great way to get benefits and be creative!

5 Basic Essential Oil Blends

In this post, you will see I use Plant Guru essential oils. This is my preferred, all natural brand, so please keep negative comments about my choice to yourself. I know everyone has their own preference and this is mine! I love how high their potency is and the therapeutic grade quality of the oils! You can find them on Amazon; this pack is a great deal, and a really great place to start. I just went over this with my girl Kara today (;

  1. Goodnight Blend- Lavender, Frankincense, and Sweet Orange This blend is IMG_6256-2what I use in my diffuser on most nights. I recently featured it on my Instagram story for those who follow me there (@wellnessandwelldrinks). These oils all help relieve stress and add calmness to the room as I sleep. Lavender oil, one of my favorites, reduces stress/anxiety, helps improve sleep, and can cure headaches. Frankincense oil can help focus the energy in the room, and help with your sinuses. Sweet Orange boosts your immune system, eliminates toxins, and helps brighten your mood. I also use this blend in a spray bottle with water that I mist over my bed before I sleep. I find myself waking up less in the night as well as waking up feeling refreshed instead of groggy.

  2.  Shark Week Relief Blend- Lavender, Peppermint, and Frankincense Ladies, IMG_6267this one is for YOU! I just told my friend about this wonderful blend and I’m excited to hear back about her results! We just learned that lavender can relieve stress, and that includes stress on the body caused by cramps. It will help your body relax and ease the tension. Frankincense is also really great for relieving inflammation, which is what causes a lot of the cramping and pain during your period. Peppermint is the BEST pain relief oil! It cools and relaxes your body and provides great pain relief. I apply this topically with coconut oil on my lower abdomen a few times a day.

  3. Breathe Blend- Eucalyptus, Peppermint, and Lemon Grass Cold? Flu? IMG_6266Allergies? Feeling like you need to open your sinuses or lungs? This is a great blend for you. Peppermint’s strong scent helps relieve headaches and sinus pressure almost instantly. Eucalyptus has many benefits, but in this case will help relieve decongestion. Lemon Grass, if you knew me in college, you know I often use this as a perfume because I love the scent so much! In this blend, it helps kill off the bacterias and viruses that could be making you feel crummy. I like to use this in my diffuser on nights I feel a cold coming on, as well as apply to my temples and neck topically. I also use steam inhalation with this blend to relieve symptoms when I have a cold or bad allergies.

  4. Warm and Cozy- Clove Bud, Orange, and Cinnamon Okay, so this one doesn’t IMG_6260-2have a specific benefit, but it does make your room smell like a beautiful autumn day. If you are in the mood to get cozy and feel warm, this is a great blend.  Orange is a mood booster, Clove refreshes your senses and kills bacteria, and finally cinnamon decreases inflammation as well as helps relieve depression. So maybe there are some benefits, but I only use this in my diffuser when I’m missing Halloween season. I am also highly allergic to Cinnamon when used topically, which is why you should always test these out before spreading them all over your body. Cinnamon will stay in my diffuser and away from my skin!

  5. Post Workout Blend- Peppermint, Clove, and Eucalyptus Sore after working IMG_6262hard? Try making this blend! All of these oils will help aid in recovery and relax any sore muscles. I love putting 2-3 drops of each in a small dish, mixing it with coconut oil, and applying to my shoulders, lower back, and hamstrings after a hard workout! I love how it allows me to keep going during the day, and if I need it, I will apply again at night and allow my body to really get some rest! Be cautious about applying after a shower as the peppermint will become cooler the warmer you are. It can having a burning sensation and nobody wants that after a tough workout!

 

 

 

Kale and Lemon Immune Boosting Soup

IMG_5089.JPGI have a confession...I love soup. I love making it, I love eating it, and I love how many vitamins I can shove into one bowl. My family has been feeling sick on and off and I work with children/families, so I am exposed to a lot of germs. I need as many vitamins as I can get! Sometimes I make enough soup to share and freeze leftovers, but lately I’ve been making a fresh bowl of soup daily. It does not have to be complicated or simmer for a lengthy time to be delicious, especially when it’s a vegan soup! Meat tends to need more time in the pot, but herbs and veggies breakdown a lot easier. I also do not always need complex, flavor-building soup. Sometimes you need something simple, quick, and easy! I like to use as fresh of ingredients as possible, but if you prefer dried herbs or pastes, use what is best for you! Now, let’s talk about the benefits from this recipe!

Kale: this low calorie, non-fat, fiber rich, leafy green helps aid digestion, and helps promote iron absorption (hello vitamins B and C!) It is also a great source of vitamins K,  A, B1, B2, B3, B6,  and E. All the nutrients, and a great alternative to spinach or collard greens. If you are an avid reader on my blog, you know that I eat around 3-4 cups of kale a day, so I am personally a huge fan.

Garlic/Onions: Ah, the Allium family. Garlic, shallots, chives, leeks, onions..oh my! I love the flavors of all alliums, but garlic and onions are by far used most in my daily life. They help with cold and flu relief, as well as provide great anti-inflammatory benefits due to the vitamin C and manganese content. While you can get heartburn from both of these ingredients (my grandmother could not stand garlic), when eaten in moderation, you should be okay. I typically do not have side effects, so I eat a lot of garlic! Again, modify for yourself.

Ginger: I’ve been a fan of ginger for quite sometime now. I love ginger tea, ginger chews, and fresh ginger in soup. Ginger is typically known for its relation to relieving stomach pain. Whether it be motion sickness, nausea, morning sickness, or just an upset stomach, ginger is a great option to try! It is also known to help relieve cold and flu symptoms, as well as help reduce inflammation.

Lemon: Fresh lemon juice has so many great benefits. Again, a great source of vitamin C (do you see the theme here?), but lemon juice also promotes weight loss, aids digestion, and can help promote hydration. When making soup, add your lemon juice in when serving. Just like with all vegetables and fruit, it is best to consume them in the rawest form possible (if safe) so you can really get the nutrients than can be cooked out.

Kale and Lemon Immune Boosting Soup Recipe

I made a single serving for this soup, so feel free to double, triple, or make as much as you want! It’s easy to digest, low calorie, non-fat, vegan, gluten-free, and filled with immune boosting goodness!

Ingredients

  • 1/2 yellow onion, chopped
  • 3 cloves garlic, minced
  • 1/4 cup ginger, chopped in large pieces
  • 2 cups water
  • 1 1/2 cups kale, chopped
  • 1/2 fresh lemon, juiced
  • Salt and pepper to taste

Directions

  1. Pour water into a medium sauce pan. Add onions, garlic, and ginger. Bring to a boil and continue to let it boil for 5 minutes. Turn down the heat to medium low for 10-15 minutes covered.
  2. Remove ginger if you do not want to eat it in your soup. Personally, I do remove it at this point, but if you want to consume the pieces, go for it! Remember to remove the skin before cooking if eating.
  3. Add your kale. Let the kale cook for about 5 minutes.
  4. Pour your soup into a bowl. Pour lemon juice into the soup and give it a stir. Add salt and pepper to taste.
  5. Enjoy and try to keep the germs away!

Spaghetti Squash with Protein Sauce

IMG_4957I have an obsession with squash, but more importantly spaghetti squash. I am gluten-free, and as much as I love gluten-free pasta options, I still hate how many carbs are in a single cup. My parents used to serve us spaghetti squash as a treat when we were kids, and all three of us would gobble it up. In college, I rediscovered how cheap and easy it was to have a squash fill you up and be just as tasty as actual spaghetti. You can replace spaghetti squash in any of your favorite pasta dishes, or simply enjoy with olive oil and seasoning. There are virtually endless possible ways to consume this yummy squash.

Even if you aren’t gluten-free or on a low carb diet, this is an easy way to get a ton of vitamins in your diet. Spaghetti squash is high in fiber, vitamin B, potassium, and omega-3 fats. It also contains the essential minerals calcium, iron, phosphorus, and zinc. With all the benefits, spaghetti squash can help aid in weight loss, lower cholesterol, and help regulate your blood sugar. Who knew you could replace regular spaghetti with something so nutritious!?

For this recipe, I decided to make a meat sauce with ground turkey, garlic, olive oil, and fresh tomato and basil. I’m sure a meat substitute, such as lentils, would work fine (I was a vegetarian once, I get it!) or even without the meat substance at all. This is how I chose to fuel my body, and I have no regrets!

Spaghetti Squash with Protein Sauce Recipe

This recipe includes how to prepare a whole spaghetti squash, so there will be enough for leftovers. I made enough sauce for a single serving, but feel free to double or triple it to serve your whole family! Sorry, I do single girl servings!

Ingredients

  • 1 Spaghetti Squash
  • 1 Tablespoon olive oil
  • Salt and pepper to taste

For the sauce:

  • 1/2 a cup ground turkey
  • 1 roma tomato, diced
  • 1/4 cup fresh basil, chopped
  • 2 cloves garlic, minced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • For spice, you could add crushed red peppers, but I didn’t have any on hand!

Directions

  1. Start by cooking the spaghetti squash. To do this, preheat your oven to 450 ℉. Pierce your squash with a fork so it can steam. Put your squash on a foil lined baking sheet and bake for about 10 minutes. This allows the squash to soften making it easier to cut. Cut the squash in half (I cut mine long ways, but the choice is yours) and remove all seeds. Evenly distribute olive oil and seasoning on the squash. Place the halves back on the baking sheet with the inside facing down. This helps the squash steam and not burn. Cook for about 10-15 more minutes. Take out of the oven and let it cool for 5 minutes before trying to touch. With a fork, carefully scrape your squash and create long strings. Boom. Spaghetti in squash form.
  2. For the sauce, start by cooking your protein. I put the ground turkey in a skillet on medium high heat with a drizzle of olive oil, flavored with salt and pepper, and occasionally stirred until it was fully cooked.
  3. Next, turn down the heat down to medium. Add your tomato and garlic to your protein. Cook and stir until the tomatoes have softened.
  4. Slowly incorporate the basil and 2 tablespoons of olive oil to the rest of the sauce.
  5. In a bowl, portion yourself a serving of spaghetti squash (I eat about 1 1/2 cups at a time) and add your sauce on top. Top with salt and pepper for added taste.
  6. Enjoy!