October, 2014
Archive

  • DIY: Naturally Healthy Foam Soap

    Being that we are now in the cold and flu season you might be tempted to purchase an anti-bacterial soap the next time you are out shopping. I don’t recommend it.

    After 42 year of FDA research as well as multiple independent studies, it’s revealed that these soaps, which contain triclosan, are no more effective than washing with plain old soap and water for just 30 seconds.

    The FDA announced on Dec 16, 2013 that manufacturers have until 2016 to prove their products containing tricloan are more beneficial and safe. If they don’t, they will have to pull the products. Read the report HERE

    Research is now going on as to whether:

    • Heavy use of antibacterial soaps may cause the creation of ‘Super-Bugs’, antibiotic-resistant bacteria (like the over use of antibiotics did).
    • These soaps could act as endocrine disruptors. (interfere with the body’s regulation of thyroid hormone for example).
    • Prolong exposure might cause development of allergies, especially in children.
    • These soaps are potentially bad for the environment.

    This alone is enough for me to put on my “caution cap” and I haven’t even touched on the other additives and chemicals that have toxic potentials. There is also the cost of these special soaps to consider. This makes me so happy to making my own soap loaded with “Natural” health supporting properties.

    Below is a recipe for a DIY: Naturally Healthy Foam Soap. There are many essential oils like Lemon, Lime, Wild Orange, Grapefruit which help promote a healthy immune system and cleanse and purify. I personally like using doTERRA OnGuard, Protective Blend. Because it is a blend of essential oils that

    • Supports healthy immune function
    • Protects against environmental threats
    • Cleans surfaces
    • Purifies the skin while promoting healthy circulation
    • Energizing, uplifting aroma

    DIY: Naturally Healthy Foam Soap          

    What you will need:

    • 10 drops essential oils of choice  Purchase them

    Directions:

    • Pour castile soap and Fractionated Coconut Oil into bottle.
    • Add essential oils.
    • Slowly add water into bottle making sure to leave room for the foaming pump.
    • Add lid, shake, and you are good to go!
    • When ready to use, just pump 1-2 times into hands and wash with warm water.

    There is no guarantee that washing your hands with essential oils will keep you from getting a cold or flu bug.  But, since essential oils work to help to bring the body into balance – thus helping the body’s natural defenses to restore homeostasis, they just might help you overall.

    For more way to fight off colds and flu, check out this blog .

    Wishing you Health, Joy & Laughter!

    Kathy

    Kathy@kathyskinner.com

     

    NOTE: The advice shared in document has not been evaluated by the FDA. The products and methods recommended are not intended to diagnose, treat, cure or prevent any illness or disease, nor is it intended to replace proper medical help. Kindly understand that essential oils work to help to bring the body into balance – thus helping the body’s natural defenses to restore homeostasis

    October 31, 2014 • Essential Oils, Healthy Hints, Recipes • Views: 849

  • Shorten Colds & Flu Duration Naturally

    O.K. so you’ve been boosting your immune system with good nutrition, regularly getting 7-9 hours of sleep, regularly exercising and have been working lowering your stress levels. You also took the precautions mentioned in my previous blog, ‘Natural Ways to Prevent Colds & Flu’     BUT you still caught the bug!   Yes, it happens.

    Be aware that a person with the flu is contagious starting the day before symptoms appear to about 7 days later according to the Centers for Disease Control. The flu can last up to a week for adults and longer for children and those with a compromised system.

    For the common cold, a person is contagious from 2-3 days before symptoms appear until recovery. But the first 3 – 4 days of symptoms is the most contagious phase. A cold can last anywhere from a few days to a few weeks, depending on various factors. If the symptoms last for more than ten days or symptoms get severe, it is recommended that you seek medical.

    HERE ARE SOME STEPS TO SHORTEN COLDS & FLU DURATION NATURALLY

    Get Plenty of Rest – those who are exhausted stay sick longer. Listen to your body and rest!   42-15530314

    Take some alone time – This is the when you’ll want to shy away from company. Stay home and take care of yourself.

    Watch your symptoms – If it goes from simple sniffles to raging sickness, contact your doctor. Your cold may have escalated to the flu.

    Drink plenty of water  – Dehydration can easily occur (especially if you are running a fever or vomiting). If you’re unable to keep fluids down, contact your physician.  Not into plain water, try herbal teas. Chamomile and Peppermint are good choices for an upset stomach. I also like using doTERRA’s DigestZen. It can be put into water but I prefer to simply apply a couple drops on my stomach and gently rub it in a circular motion around my navel. I find it helps with the upset stomach issue.

     

    Eat healthy foods – Listen to your body. It will probably tell you it wants ‘gentle’ foods like soup (get my easy Chicken & Vegtable Noodle Soup HERE), clear liquids, hot tea. Hot liquids in general might help clear mucus and help you breathe better.

    Drink Green Tea – There are so many health benefits that researchers swoon over it. Take care not to have your water get to the boiling point as this reduces the many health benefits. The warmth is very soothing and the steam will help clear the sinuses. If you like it sweetened add stevia (look below on why to stay away from sugar).  To change it up a bit and get MORE health benefits add one of the essential oil mentioned here.

    green-tea

    Add or 1- 2 Tablespoons of whole cloves to your green tea. Cloves have powerful antioxidant properties. (Antioxidants are known to lower infection rates from viruses and bacteria.) Cloves also have an anesthetizing effect so you might sense a little numbing which will help with occasional sore throat pain.

    To make Ginger Tea from 2 teaspoons of peeled grated fresh ginger root. Boil filtered water, add ginger and reduce heat to low. Allow to steep for 10 to 15 minutes. Then pour through a tea strainer or filter into a cup. Continue to strain ginger through a filter, discarding used pulp as you make each new cup of tea. Add stevia or honey to sweeten and a slice of lemon for an extra punch of Vitamin C. This recipe makes a full pot of tea. Ginger helps open blood vessels, allowing the body’s own defenses to circulate more easily. It also soothes  occasional nausea.Soda_pop

    Avoid Sugar – A single teaspoon of sugar suppresses the immune system from two to six hours. That means you could potentially be more susceptible to colds and flu for up to 24 hours after having a single can of soda or teaspoon of sugar in your healthy green tea!

    Let go of the ‘To Do List’ – A lot of the things we think are ‘must does’ aren’t really. The chores will still be there and surprisingly you may find that some can just be dropped. They really weren’t that important or urgent. Delegate as much as possible of the absolutely have to does.  You don’t want others getting sick because you overloaded them!

    tissue boxBlow your nose, constantly if necessary – you don’t want to be swallowing infected mucous. I like diffusing doTERRA’s Breathe, the Respiratory Blend to help clear my airways. Learn more about it and how to use it HERE

    Now’s not the time to save up – Dispose of all used tissues. As easy as it is to grab whatever is on the nightstand (including crumpled Kleenex), don’t! You may be furthering the cold.

    When a cold or flu does strike, act fast – No matter what you use as treatment, start taking it right away. Viruses duplicate within the first 48 hours of symptoms!

    Please consult a medical professional if your cold persists, if you have an extremely high fever, or if you develop a severe cough. As always, none of these statements were evaluated by the FDA and none are intended to diagnose, treat, cure or prevent any health condition. Please check with your personal health practitioner before making any changes to your health regimen.

    I hope you feel better soon!  Kathy

    October 22, 2014 • Essential Oils, Healthy Hints • Views: 1225

  • Chicken & Vegetable Noodle Soup

    This soup is soothing when the days are getting chillier. It is also great to have in the freezer just in case someone in your household falls prey to a cold or flu. No need to be slaving all day in the kitchen this soup is prepped in about 15 minutes. Filled with vitamin and mineral-rich veggies, broth, chicken, and immune-boosting spices, it can do wonders for a cold. It’s also easy to digest, allowing your body to dedicate more energy to healing than to digestion. As you sit and sip, the vapors from the soup will help clear out your nasal passages and the warmth will soothe your throat. These herbs and spices that are known to boost immunity include: garlic, oregano, turmeric, sage, basil, ginger, cayenne, rosemary, and many others. And using them in their essential oil form give a bigger boost in health properties and flavor!

    CHICKEN & VEGETABLE NOODLE SOUP

    Makes about 16 cups             8 -2 cup size servings

    15 min prep     25 cooking time

    Ingredients:

    • 10 cups water
    • 4 cups Low Sodium Chicken Broth
    • 1 T Olive Oil
    • 8 oz cut up Chicken breast (or use precooked chicken & skip the saute step)
    • 1 T minced garlic
    • 1 chopped large onion
    • 2 cups sliced Celery
    • 2 cups sliced carrot
    • 8 oz dry pasta
    • 3 cups fresh spinach
    • ½ T dry Italian Herb Mix
    • 1 T chopped fresh parsley
    • ½ tsp fresh ground pepper
    • 2 drops each of Lemon & Oregano essential oils (don’t have oils see How to substitute for dried HERE) or Purchase Essential Oils HERE

     Directions:

    • Bring water & broth to boil.
    • Sauté chicken in Olive Oil, then add garlic, onion, celery & carrots.
    • Add to water & broth bring to bake to boil then simmer about 15 minutes (carrots are starting to get soft)
    • Add pasta and return to boil for about 6 minutes (paste a dente)
    • Add spinach, Herb mix, essential oils & and simmer about 5 minutes

    Nutrition per 2 cup serving:   205 calories, Fat-3.3, Cholesterol- 13.75, Sodium- 355, Carbohydrates-31.6, Fiber-3.4, Sugar-5.6, Protein- 12

    NOTE: 

    • Great reheated, tastes even better
    • Freezes well for future meals
    • Cut time even more by using leftover cooked chicken
    • Some Benefits of essential oils used:     Oregano Essential Oil bottle
      • Oregano • Used as a powerful cleansing and purifying agent • Provides immune-enhancing benefits • Supports healthy digestion and respiratory function • Excellent source of antioxidants
      • Essential aroma oil with lemon and mint on wooden background. Selective focus.

        Essential aroma oil with lemon and mint on wooden background. Selective focus.

        Lemon • Cleanses and purifies the air and surfaces
        • Naturally cleanses the body and aids in digestion
        • Supports healthy respiratory function
        • Promotes a positive mood and cognitive ability
        • Helps ward off free radicals with its antioxidant
        benefits
        • Soothes an irritated throat

    • Not all essential oils are safe for consumption. To learn more contact me Kathy@kathyskinner.com (Even though essential oils are not drugs, the FDA does not allow me to share the differences in essential oils here)

    NOTE: The advice shared in document has not been evaluated by the FDA. The products and methods recommended are not intended to diagnose, treat, cure or prevent any illness or disease, nor is it intended to replace proper medical help. Kindly understand that essential oils work to help to bring the body into balance – thus helping the body’s natural defenses to restore homeostasis

    October 21, 2014 • Essential Oils, Recipes • Views: 851

  • Natural Ways to Help Prevent Colds and Flu

    It is that time of the year when it just seems much easier to catch a cold or flu bug and to put on more weight. I found this interesting tidbit, the journal Medical Hypotheses reviewed a finding that catching a cold may triple your weight gain. Evidence suggests that the bug increases the number of glucose receptors on your fat cells, causing them to grow bigger in size and number and saddling you with up to 35 extra pounds. Thank goodness most of us do not gain that much weight! But unfortunately many do fall prey to illnesses this time of year.

    out sick

    The common cold and the flu are both respiratory illnesses with similar symptoms. So how can you differentiate between the two?

    The main difference between the common cold and the flu (influenza) is the severity of the symptoms.

    Flu symptoms generally:

    • Come on quickly and are severe.
    • Include fever, which tends to be higher and last longer (3 to 4 days) than the occasional low-grade fever that may accompany a cold.
    • Include body aches and severe tiredness or fatigue.

    Common cold symptoms:

    • Gradually get worse over a few days.
    • Are more likely to include runny or stuffy nose than the flu.
    • Often include a sore throat, while flu rarely does.
    • May cause tiredness, but it is much less severe than the exhaustion that comes with the flu.
    • Do not usually result in serious health problems and hospitalizations.

     

     Some Natural Ways to Help Prevent Colds and Flu

    What we eat, drink and do, will either aid or inhibit the body’s immune system. The ONLY cure for colds and flu’s is your body’s immune system.

    Drink water; avoid soft drinks. I know I sound like a broken record but Many people are chronically dehydrated and this impairs the immune system which increases your chances of getting sick. Soft drinks and caffeinated beverages DO NOT count toward “drinking more water” and, in fact, subtract from it as they generally act as diuretics.Water drinking

    Tired of drinking plain old water? Consider adding fresh lemon or Lemon essential oil to your water which has an alkalizing effect on the body so it can defend itself better from occasional immune attacks. In addition, because of its antioxidant benefits it helps ward off free radicals.

    Build up with healthy food As we are learning it really isn’t hard to eat healthily on a regular basis. Support your immune system by eating plenty of fresh fruits & vegetables, as well as drinking Green Tea. This is a lot easier to do than fighting off the flu.

    MH900422198   Get plenty of sleep. Potent immune enhancing compounds are released during sleep and many immune system functions are greatly increased by an adequate night’s rest. Multiple studies have demonstrated that people who are consistently deprived of sleep have impaired immune function.

    Work out  Not only does working out regularly enhance our immune function, it also releases endorphin which make us feel better. The key here is working out REGULARLY.

    Don’t Touch Your Face—Cold and flu viruses enter your body through the eyes, nose, or mouth.

    Wash Your Hands—Most cold and flu viruses are spread by direct contact. Someone who has the flu sneezes onto their hand, and then touches the telephone, the keyboard, a kitchen glass, etc. The germs can live for hours — in some cases weeks — only to be picked up by the next person who touches the same object. So Wash your hands often. How long to wash? A Hand washingcouple of Happy Birthday stanzas is about right

    Need to wash your hands but no sink is available? Rub your hands together very hard for a minute or so to help break up most of the cold germs. Or rub an alcohol-free hand sanitizer onto your hands. (Alcohol dries out the skin leaving it open to germs)

    Wear Gloves when going out to do your errands. Door knobs, shaking hands, money and grocery carts can carry lots of germs!

    tissue box  Use a tissue to cover your sneezes and coughs with your hands. Germs and viruses cling to your bare hands. Muffling coughs and sneezes with your hands results in passing along your germs to others. When you feel a sneeze or cough coming, use a tissue, and then throw it away immediately. Or sneeze or cough into the crook of your elbow or  pull your shirt neck up over your nose.

    Relax—If you can teach yourself to relax, you can activate your immune system on demand. There’s evidence that when you put your relaxation skills into action, your interleukins — leaders in the immune system response against cold and flu viruses — increase in the bloodstream. Train yourself to picture an image you find pleasant or calming.
    Research has also found that happiness may help you boost your immune system. So start thinking positive thoughts, romping with your pet, tickle your children, …

    Keep your distance from people displaying symptoms like sneezing and coughing. While that strategy may seem obvious, it applies to more than just strangers and colleagues. Stay away from sick friends and family when ever possible.

    Our purses pick up germs like we do, according to Joseph Brasco, MD, author of  The Great Physician’s Rx for Colds and Flu, so you could be re-infecting yourself every time you pick up your handbag. Put away your cloth purse during the winter months and carry one made of easier-to-wiNail bitingpe-down vinyl or leather.

    Stop biting your nails. Germs get under your nails and nibbling is a fast way to ingest them.

     

    In addition to the above precautions, one of my favorite ways to support my immune system naturally is by daily using doTERRA’s OnGuard Protective Blend. When it’s “the season” I will use a drop nightly on the soles of my feet for extra support. I also use the OnGuard Blend in my recipes below for daily support all year round! Check them out, they are so quick and easy to make!

    DIY Foaming Hand Soap

    DIY Mouthwash

    DIY All Purpose Spray

    There are lots more ways to help prevent colds and flu, share your favorites in the comments below.

    NOTE: The advice shared in document has not been evaluated by the FDA. The products and methods recommended are not intended to diagnose, treat, cure or prevent any illness or disease, nor is it intended to replace proper medical help. Kindly understand that essential oils work to help to bring the body into balance – thus helping the body’s natural defenses to restore homeostasis

    October 20, 2014 • Healthy Hints • Views: 1242

  • Substituting between using Fresh, Dried Herbs or Their Essential Oils

    Substituting between using fresh, dried herbs or their essential oil is really pretty simple. You just need to know some basics and the differences of each.

    Fresh herbs have more health properties than dried and are more appealing in appearance. They can be purchased at most markets, grown outside in a garden or even in pots both indoors and outdoors.

    Dried herbs offer the convenience of being readily on hand in your cupboard. You can dry fresh herbs yourself or purchase in your local store. A cool, dark cupboard away from heat sources is the best place for storing dried herbs.          Dried-Herbs3-1024x465

    Most dried herbs lose their potency after six months on the shelf. It is wiser to buy small amounts that you will use up more quickly than bulk amounts. When herbs are dried they contain only about 3-5% of their essential oils, which is where the health compounds are!

    Essential Oils are 50-70 more potent than dried herbs. Because they are concentrated, essential oils are even more potent and powerful than fresh herbs. For this reason it is important to remember to just use a very small amount! I usually only add ONE DROP. It is always easier to add one more than to have to double the original recipe!

    Essential Oils will last many, many years as long as you store them the same way as you do your dried herbs.                

    PLEASE NOTE: Not all essential oils are created equal or to be taken internally. To learn more about the oils I like which are independently tested multiple times to ensure they are of a pure therapeutic grade, have no foreign constituents and have their aromatic compounds intact, click HERE or contact me Kathy@kathyskinner.com  It’s like better than organic!

    Most of the herbs listed in my post on the “Health Benefits of Herbs” (check it out HERE) are also available in Essential Oils (find the oils HERE)

    Duftkräuter

    SUBSTITUTING BETWEEN

    FRESH AND DRIED HERBS AND ESSENTIAL OILS

     As a general rule, it is considered accurate to substituteTeaspoon_&_tablespoon

    • one teaspoon dried herbs for every tablespoon fresh herbs
    • 1-2 tsp dried herbs = 1 drop essential oil

     

    Be aware that herbs change flavor when dried. This is due principally to the evaporation of the essential oils when the herb dries, altering the flavor quite markedly. And the longer you have had the dried herb the more the change.

    What I usually do in a recipe is cut the called for amount of dried herb in half and add 1 drop essential oil. This gives me added health and flavor benefits of the herb and the dried herbs give it a nice appearance. When I’m out of both the fresh and dried herb I will just use the essential oil. So far I have not been disappointed at all!

    The use of herbs in cooking dates back thousands of years. During that time, it was thought that herbs had properties that were beneficial to human health, but it wasn’t until recent years that scientists established just how good herbs are for one’s health. So start flavoring your food with fresh herbs and/or Essential Oils to get the most of their health benefits!

    To purchase Essential Oils at a discount click HERE 

    or contact me Kathy@kathyskinner.com.

    Leave your questions or comment below or if you would like some recipes using essential oils or want to share!

    Most importantly – Have FUN experimenting!   Kathy

    NOTE: The advice shared in document has not been evaluated by the FDA. The products and methods recommended are not intended to diagnose, treat, cure or prevent any illness or disease, nor is it intended to replace proper medical help. Kindly understand that essential oils work to help to bring the body into balance – thus helping the body’s natural defenses to restore homeostasis

    October 14, 2014 • Essential Oils, Healthy Hints • Views: 1474

  • Health Benefits of Herbs

    I don’t know about you but I’ve been cooking with herbs for decades. I love the way they can really perk up a dish, but never really gave much thought to the health benefits. Ever since I’ve been researching what are my best and healthiest food options, the how to use and which herbs to use has opened up an exciting new world of cooking.

    Please share your favorite herb(s) and how you use them in the comment section below. If you are looking for ideas on uses, post that as well and I’ll get back to you with some (and maybe others will share as well).

    Here is a list of  some of the health benefits of the more popular herbs.

    HEALTH BENEFITS OF HERBS

    basil*Basil: helps body from damage of free- radicals, combats cancer, promotes cardiovascular health, inhibits inflammation, promotes digestive health, combats bacterial & viral infections

     

    Cilantro2

    Cilantro (*Coriander): helps protects against Salmonella, to bind to heavy metal in your body, fights inflammation, lowers blood sugar, relieves intestinal gas, and prevents nausea, prevents urinary infections, lowers LDL(bad cholesterol) and raises your HDL(good cholesterol)

    dill-leaves*Dill: helps with bone health, fight off infections internally & externally, in elimination of free-radicals, improve digestive functions, reduce pain of headache and a hiccup cure.

     

    lavender

    *Lavender: helps calm skin and mind, reduce bad bacteria in your gut, lowers heart rate and blood pressure, reduces anxiety and depression

     

    lemon-grass*Lemongrass: helps to cope with fever, coughs, colds, stress, to lower blood pressure, cholesterol levels, to cleanse the body by eliminating toxic substances and to improve the digestive system

     

    Marjoram-675x720

    *Marjoram:  helps increase efficiency of digestive system, fight against a variety of common illnesses, improve cardiovascular health; as an anti-inflammatory it helps with asthma, muscle spasms, migraines, sinus headaches and overall body aches

    mint-leaves* Mint: helps sooth digestive tract, helps in curing asthma, eliminate toxins from body, clean blood, in prevention of colon, skin & lung cancers, reduces bacterial & fungus growth.

     

     

    oregano

    *Oregano: considered Nature’s antibiotic; helps with muscle pain, acne, dandruff, allergies, intestinal parasites, may help slow down or prevent progression of cancer

     

    parselyParsley:  helps fight against inflammation, colon & prostate cancers, promotes healthy bones & teeth, fight infections, ward off cardiovascular diseases, protect nervous system

     

    Roman ChamomileChamaemelum nobile 2012m146

     

    *Roman Chamomile: helps to reduce swelling, to stop growth of bacteria, viruses and fungi; it promotes a general feeling of calmness, Relieves anxiety and depression

     

    rosemary-herb *Rosemary: helps to protect against cancer, stimulate the circulation of the blood around the body, promote digestion in the stomach, relieves flatulence, colic in babies, gas and indigestion, relives arthritic and rheumatoid pain, helps improve blood flow to the brain, which can improve concentration and memory

    sage5

    *Sage: helps to lessen feelings of depression and stress, to calm intestinal spasms and to treat gastritis and diarrhea; helps memory and cognition, protects against diabetes

     

    tarragon1374 Tarragon: helps to stimulate and regulate the digestive system, to boost immune system, to remove toxins from the body, helping to prevent the formation and growth of cancer cells and prevent and cure rheumatic arthritis, prevent visible signs of aging like wrinkles, fine lines, patchy skin and dark spots.

     


    thyme*Thyme
    : helps with liver detoxication, boost immune system encouraging white blood cell formation while increasing resistance to foreign organisms; effective against respiratory and digestive infections

     

     

    Want to boost your health benefits and flavor even more? Try using essential oils! Check out on how in this post: Difference between using Fresh, Dried Herbs or Their Essential Oils and how to substitute between fresh, dried & oils.

    Herbs have been around a very long time adding health and flavor to your foods. If you haven’t been using them, I really encourage you to pick out one from the list above and add it to different meals through out week. You will find that you don’t need as much salt or fats to have a flavorful meal!

    Herbs with a * are available in Certified Pure Therapeutic Grade essential oils by doTERRA that are safe for consumption. Get them HERE

    Wishing You Happy Healthy Cooking!   Kathy

    October 13, 2014 • Essential Oils, Healthy Hints • Views: 1271

  • Fall’s Fantastic Super Foods

    It’s Harvest Time—that amazing time of year when fresh produce abounds. This year I started a small veggies garden in pots on my deck and had a plot in my local community garden. So between them and the Farmer’s Market I have an abundance of fresh and delicious choices. The bonus is that Nature’s Bounty are brimming with secret health benefits! Here are some of my favorites of Fall’s fantastic super foods and why they’re a particularly good choice.

    VEGGIES

    Beans, Green: helps lover cholesterol, regulate blood sugar levels, protective against cancer, promotes bone health, & good source for anemia prevention (iron source for vegetarians)       Beans -string

    1 cup raw 31 calories, 3.4 grams fiber, 1.8 grams protein

    Beets: help strengthen bones, protect your heart, fights anemia, control blood pressure, combat cancer & aid in weight loss. 1 beet cooked is 22 calories, 1g fiber, 0.8g protein

    Broccoli: helps promote healthy nervous system, promote  digestive function, muscle growth, fight against free radicals, prevent age-related macular degeneration & cataracts, fights against heart diseases and cancers

    ½ cup raw (including stock) 15 calories, 1.1grams fiber, 1.2gram protein

    Carrots: helps save eyesight, protect your heart, prevent constipation, combat cancer & promote weight loss. ½ cup raw 23 calories, 1.5 grams fiber, 0.5grams protein.
    Cucumber: a natural diuretic, helps reduce constipation, place on the skin to help to alleviate inflammation. reduce the intensity of both hangovers and headaches

    Extremely low in calories, as they are nearly 96 percent water, ½ cup peeled 8 calories, 0.5 grams fiber, 0.4 grams protein

    Kale: helps fight anemia, promotes healthy vision & retinal function, fights formation of cancer cells, inflammatory-related problems, lowers cholesterol, antioxidant.

    1 cup raw 34 calories, 1.3 grams fiber, 2.2 grams protein

    Peppers, Bell: (Red contain higher levels of nutrients)  helps prevent blood clot formation, protects against cataracts, reduce risk of heart attacks & strokes, supports immune & digestive systems, prevent certain cancers & high in potassium

    ½ cup raw 23 calories, 1.6 grams fiber, 0.75 grams protein

    Spinach: helps improve red blood cell function, strengthen bones, regulate heart rate & blood pressure & combats free radicals. 1 cup raw 7 calories, 0.7 grams fiber, 1 gram protein

    Swiss Chard: helps control heart rate & blood pressure, control sugar levels, boosts immunity, fights anemia, & maintain connective tissue. 1 cup raw 7 calories, 0.6 gram fiber, 0.6 gram protein

    Tomato cherry  Tomatoes:  helps boost your immune system, lowers risk of cancer, heart disease, osteoporosis, cognitive dysfunction, macular degeneration, asthma & other lung disorders, control sugar levels, protects prostate

    ½ cup raw 16 calories, 1.1 gram fiber, 0.8 gram protein

    ½ cup cooked 22 calories, 0.8 gram fiber, 1.1 grams protein

    Zucchini: helps prevent cancers, lower cholesterol, reduce symptoms of enlarged prostrate gland, anti-inflammatory, prevention of heart attack, stroke, lowers blood pressure, promotes collagen formation for healthy skin & wound healing

    ½ cup raw 10 calories, 0.6 grams fiber, 0.7 grams protein

     

    FRUITS

    Apples: a good source of fiber to help you feel full longer, helps to lower your LDL or ‘bad’ cholesterol, better lung function, boosts your immune system and decrease the risk of diabetes. Apples have also been shown to up your acetylcholine production which may help with memory and lowering the risk of Alzheimer’s.

    1 medium raw 95 calories, 4.5 grams of fiber, 0.5 grams of protein

     black and raspberries

    Berries: bright & colorful berries pack with nutrients & great source of fiber. They help stabilize blood sugar, boosts memory, protect your heart, lower cholesterol, boosts immunity, combat cancer, fight free-radicals, promote bone health, prevent constipation & prevent age-related macular degeneration

    Figs: helps support proper pH levels in the body, making it more difficult for pathogens to invade, can lower insulin and blood-sugar levels, lowers cholesterol, combats cancer, control blood pressure, promotes weight loss & fights anemia.

    1 medium 37 calories, 1.5 grams fiber, 0.4 grams protein

    Nectarines: helps protect skin from damaging UV rays by counteracting free radical activity, boosts immune system, prevention of heart disease, cancer & macular degeneration

    1 medium 2 grams fiber & 62 calories

    Peaches: helps maintain nervous system, lowers cholesterol, improve immune system, regulates bowel movements, improve eye health & is a powerful diuretic

    1 medium 2 grams fiber & 59 calories

    Pears

    Pears: another great source of fiber with the benefits of lowering cholesterol, reducing the risk of diabetics and inflammation, reduce risk of macular degeneration, and offers constipation relief. Pear are considered a Hypo-allergenic food item, meaning they are not likely to result in allergy symptoms.

    1 medium raw 103 calories, 5.5 grams fiber, 0.7 grams protein

    Pineapple: helps aid in digestion, reduce gas, strengthen bones,  produce collagen to keep your skin looking firm, all-body anti-inflammation benefits, also protects against colon cancer, arthritis, and macular degeneration
    1 cup raw 83 calories, 2.3 grams fiber, 1 gram protein

    There are many more produce foods, all offering great health benefits.  The best way to get the most of the benefits is to eat a variety. I try to eat more veggies than fruits because the sugar in the fruit, even though it is natural, are more calories.

    Get creative and add some herbs and spices or essential oils to boost the flavor and health benefits. Get some ideas from these posts:

    Spices for your Food

    Health Benefits of Herbs

    Leave a comment below on what your favorites are. How do you like to eat them? Have a recipe to share? Here is my Veggie Bread using up leftovers.Bread_Surplus Veggies

     

    Wishing you warm and colorful days, Kathy

    October 9, 2014 • Healthy Hints • Views: 1618

  • DIY – Liquid Laundry Detergent with Essential Oils

    Recently I got a stubborn grease stain on one of my favorite shirts. My DIY stain remover helped but it didn’t take it all out. So I went online to try some other remedies. Each one I tried only made things worse! I pretty much resigned that this stain was here to stay but then thought well I’ll wash it one more time but first I’ll put a glob of my DIY Liquid Laundry Detergent on it and let it sit for a day. After washing it, I couldn’t believe my eyes – No trace of the stain! From now on I will only need to make the laundry detergent and use it as a stain remover also.

    You may wonder why I even bother to make my own detergent. Well, have you ever even looked at the ingredient list (and they don’t even have to list everything!)? We need some chemicals to clean our clothes. By making my own detergent, I can eliminate a majority of the synthetic chemicals so cutting down the amount toxins. By adding certain essential oils, I am able to naturally have a detergent that offers increased protection from bacteria, fungus, viruses, and also is mood uplifting. I have also discovered that it takes very little time to make the detergent. And the bonus is that it is way cheaper than commercial detergents!

    Liquid Laundry Detergent

    Ingredients:

    • 2 gallons HOT water
    • 4 cups grated soap flakes, about 1 bar of Fels-Naptha (find in laundry isle)
    • 1 cup washing soda (Arm & Hammer in laundry isle)
    • 1 cup borax (20 Mule Team in laundry isle)
    • Essential Oils – 30 drops lemon, 30 drops wild orange, 20 drops melaleuca (Buy Here)
    • a  funnel
    • containers for detergent

    Directions:1.microwaved felsnaptha

    • To make grating easier place Fels-Naptha bar in microwave in high for about a minute. It will look like this, a puffy rectangle.
    • Grating will be much easier! Trust me on this. While it was a good workout for my arms, it was a long and laborious process. Here’s what it looks like grated after microwaving:

    2 shredded felsnaptha3 heating soap

    • Dissolve the soap in hot water, this requires stirring
    • Add washing soda and borax, and mix well.
    • Add essential oils, mixing them in well
    • Use a funnel to pour into mixture into containers. I leave room at the top because I usually will add more water to make it more liquid.

     

    • As this mixture cools it will get gelatinous and will need to be shaken. If the consistency of the soap is not to your liking you can adjust the soap and water ratio. Here’s proof :

    5. solidified laundry soap

    • To use add 1⁄2 -1 cup to load of laundry. I use this ratio even if I have added as much half again water. It still cleans very well even though there are next to no suds.

    NOTES:

    • Safe for high efficiency washers (low suds)
    • You can use different essential oils, just remember it may change some of the benefits of the detergent. I use the following oils because they have high ratings in these benefits.
      • Lemon Essential Oil – Cleanses and purifies,  Promotes a positive mood and cognitive ability, Helps ward off free radicals with its antioxidant benefits
      • Wild Orange Essential Oil – Powerful cleanser and purifying agent, Protects against seasonal and
        environmental threats, High in antioxidants, Uplifting to the mind and body
      • Meleluca Essential Oil – Renowned for its cleansing and meleluca bottlerejuvenating effect on the skin, Promotes healthy immune function, Protects against environmental and seasonal threats, Helps purify and freshen
      • To purchase Retail HERE, receive a 25% discount as a Wholesale Customer or contact me at  Kathy@kathyskinner.com
    • Not all essential oils are of the same quality. Some are even synthetic or may say pure but also contain some synthetic essential oil or toxins. To learn more click HERE

    Isn’t wonderful that we can create a healthier life for ourselves and save money too!

    Blessing on your living a Healthy Lifestyle,

    Kathy

    P.S. Would love to hear your thoughts below on what you do to create a healthier lifestyle.

    NOTE: The advice shared in document has not been evaluated by the FDA. The products and methods recommended are not intended to diagnose, treat, cure or prevent any illness or disease, nor is it intended to replace proper medical help. Kindly understand that essential oils work to help to bring the body into balance – thus helping the body’s natural defenses to restore homeostasis

    October 4, 2014 • Essential Oils, Recipes • Views: 1640

  • Essential Oils to Use While Dealing With Clutter

    This is the 4th part in my 4 Part blogs on CLUTTER. While dealing with the the clutter, many new physical and emotional issues may arise. So let’s discover some ways to handle them or at least make them more manageable.

    It can take a while to tame our clutter areas and this in itself can affect our emotional and physical health. (Click HERE to learn MORE) While “Dealing with Clutter” (Click HERE to learn MORE) we can stir up dust causing allergies as well as buried emotions. And then of course there is acquiring the new habits to Maintain a Clutter Free Environment (Click HERE to Learn MORE)

    I have found there are many essential oils that can help with the physical, mental and emotional issues that pop up. Here is a list of essential oils I have found to be helpful.

    Essentials Oils to Use While Dealing With Clutter

    To Help Minimize the Dust in the Air – Respiratory  capsules, Respiratory Blend, Lavender, Lemon, Melaleuca, Protective Blend, Peppermint, or try Cleansing Blend which eradicates unpleasant odors and clears the air and protects against environmental threats

    (When the dust starts floating I reach for – 2 drops each of Lavender, Lemon & Peppermint in a shot glass with ½ ounce of water. Just take the shot orally. I usually follow it with 8 ounces of water. If the air is really heavy with dust, pollen, smoke, etc. I may need to have another shot in an hour or so and then I’m good to go!)    To purchase Retail or Receive Discounts click HERE or contact me at, Kathy@kathyskinner.com

    Promote Calm Feelings – Elevation the Joyful Blend, Frankincense, InTune the Focus Blend, Lavender, Peppermint, Serenity the Restful Blend

    Assist with Clear Breathing – Breathe the Respiratory Blend, Eucalyptus, Lavender, Lemon, OnGuard the Protective Blend, Lime, Oregano, Peppermint

    To Uplift Mood – Bergamot, Balance the Grounding Blend, any of the citrus oils, Elevation the Joyful Blend, Frankincense, Peppermint, Roman Chamomile, Rosemary, Serenity the Resting Blend, Wild Orange, Ylang Ylang

    Relieves Occasional Indigestion – Coriander,  Digestzen the Digestive Blend, Dill, Fennel, Ginger, Peppermint

    Enhance and sustain focus – Balance the Grounding Blend, Clary Sage, Frankincense, InTune the Focus Blend, Lavender, Rosemary, Serenity the Resting Blend, Vetiver, Ylang Ylang

    To Energize – Basil, Bergamot, Cinnamon, Citrus Blis the  Invigorating Blend, Elevation the Joyful Blend, Eucalyptus, Frankincense, Lavender, Lemon, Peppermint, Rosemary, Wild Orange

    Create a sense of calm and well-being – Balance the Grounding Blend, any of citrus oils, Joyful Blend, Focus Blend, Lavender

    Soothe Achy Muscles and Joints – Frankincense, Helichrysum, Myrrh, Basil, Eucalyptus, Ginger, Lavender, Peppermint, Wintergreen

    Improve Productivity – InTune the Focus Blend, Rosemary, Vetiver

    Promote a Positive Outlook – Bergamot, Balance the Grounding Blend, any of citrus oils, Elevation the Joyful Blend, Frankincense, Lavender, Melissa, Peppermint, Roman Chamomile, Rosemary, Serenity the Resting Blend, Ylang Ylang

    Calm Restlessness – Basil, Frankincense, Geranium, Lavender

    Improve Sleep – Clary Sage, Frankincense, Lavender, Serenity the Blend, Ylang Ylang

    Lessen Stress – Balance the Grounding Blend, Citrus Blis the Invigorating Blend, Clary Sage, Elevation the Joyful Blend, Frankincense, Geranium, Lavender, Marjoram, Patchouli, Serenity the Resting Blend, Wild Orange, Ylang Ylang

    NOTE:  There is a great difference in quality of essential oils, which is why I am very particular about which oils I use. To learn about differences click HERE or contact me at Kathy@kathyskinner.com

     I just love Elevation the Joyful Blend! 

    It is the essential oils of lavandin, tangerine, elemi, lemon myrtle, melissa, ylang ylang, osmanthus, and sandalwood flawlessly combined for an immediate and dramatic effect. I often wear it as a perfume on my pulse points and have found that it not only lifts my spirits and calms me but those around me as well.

    I have even put some on a cotton ball and taped it to the underside of a desk to lift up others sitting at the desk.Wool Dryer Balls 4

    Sometimes I will put it on my dryer balls so the aroma permeates our clothes in a subtle way. And because the oils are pure (not synthetic) we don’t have allergic reactions like when using dyer sheets.

    Visit my doTERRA website or contact me to make a purchase, receive Discounts and learn more. Kathy@kathyskinner.com

    If you have found essential oils helpful that I have not mentioned, please share in the comment section below!

    NOTE: The advice shared in document has not been evaluated by the FDA. The products and methods recommended are not intended to diagnose, treat, cure or prevent any illness or disease, nor is it intended to replace proper medical help. Kindly understand that essential oils work to help to bring the body into balance – thus helping the body’s natural defenses to restore homeostasis

    October 3, 2014 • Essential Oils, Healthy Hints, Mind Managing • Views: 1241

  • Clutter, Part 3 – Clutter Free Maintenance

    Now that you’ve learned how to get rid of the clutter in my previous blog (click HERE to get it)

    Here are some key strategies to keep things the way you like with clutter free maintenance:

    • Make an appointment with yourself for clutter maintenance. Yes, literally set an text_remindmeappointment.
    • Adopt the 30 second rule – If a job takes around 30 seconds or less to do, do it immediately. This applies to putting away your shoes, sorting mail, and other small jobs.
    • Check your CLUTTER spots. Remember those piles that you just got rid of? Clutter tends to accumulate in the same places–the front door, the kitchen table–little by little each day. So focus on the areas where you tend to leave clutter at thebedroomclutter end of each day so they don’t turn into big piles again.
    • Put YOUR Things Away! Once you have “a place for everything and everything in its place,” you’re ready for this important companion rule – When you take something out, you should simply put it back.
    • Take 15 Minutes a few times a day to clean. You can get a lot done in 15 minutes, and it doesn’t impact your schedule too much to do so.
    • For every item you bring in, get rid of something. Depending on your stage in life, you will need some flexibility here.friends-having-coffee
    • Have people over more often, and really enjoy your home. Live like you really appreciate your newly beautified haven, and you’ll be automatically more likely to maintain it.

     

    A WORD ABOUT When Clutter is “Good”

    Remember that all clutter is not bad. For many people, clutter is part of their creative process.

    When beginning a creation – such as writing an article, mapping out a business strategy or creating a craft project – I pull out resources like books, clippings, articles, patterns, fabric and tools I need. How do I know this is GOOD clutter? I check in with myself. If I feel inspired, the clutter is serving me and contributing to my creative process. If I feel, drained, anxious or stressed, the clutter needs to be tamed.

    When we take action to manage clutter irritations or distractions, it builds our confidence. We start feeling better physically, mentally and emotionally. And we come to realize that we can actually achieve success in other areas of our life as well.

    Am I perfect at this? No. When I get very involved with projects my everyday maintenance may not happen. I use to beat myself up, now I’m older and wiser and accept that it is a process.

    Please share in the Comments section below, ways you get a handle on your clutter. I’m always up for learning new tricks.

    Looking for some guidance on deep cleaning, here is a step-by-step guide:

    31 Days to Clean  by Sarah Mae  HERE

     

    Click HERE to learn out how to use essential oils can help you while you are in the process of dealing with the clutter.

    Many Blessings on Your Day, Kathy

    October 3, 2014 • Healthy Hints, Mind Managing • Views: 496