To purchase oils or learn more go to www.mydoterra.com/kathyskinnerBalance, The Grounding Blend – oil of grounding, promotes a whole-body sense of relaxation. Begin your day by putting doTERRA Balance on the bottom of your feet for less stress throughout the day.Basil – oil of Renewal, supports those under mental strain.Apply it to the temples and the back of the neck to reduce feelings of tension.Console, The Comforting Blend – oil of consolation,soothes emotional pain after periods of extreme stress. Smell directly from bottle or diffuse into room.PastTense, The Tension Blend – oil of relief, helps reduce stress and anxious feelings and provide for grounding and balance of emotions. Apply to temples and back of neck.Don’t have a Diffuser?Read my previous post for some natural “Stress Relieving Tips”Not all brands of essential oils are equal. Just because it may say ‘Pure’ on the label doesn’t mean it is, which is why I ONLY usedoTERRA Certified Pure Therapeutic Grade Essential Oils.Check them out at www.mydoterra.com/kathyskinner
Just about everyone experiences stress in one form or another on most days. It can be from an ongoing issue or just an independent occurrence. Most of us consider stress coming from a negative situation, however, even good or happy events can cause stress. Over the long haul, stress not only is damaging to our body, it also can take away our JOY! Here are a few stress relieving tips you can start using right away.
Take a Slow Deep Breath…and then, take a few more. Within 60 seconds, deep breathing sends signals to your brain to relax your nervous system, which tells your adrenal glands to stop pumping out the stress hormones, cortisol. As a bonus, deep breathing will also increases your oxygen levels in your bloodstream which gives you more energy.
Deep Breathing Exercise:
- Sit, stand or lie down in comfortable position with good posture.
- Gently take a slightly deeper breath than normal – it should feel natural & comfortable, not forced.
- Hold it without straining then exhale.
- Gently take a deeper breath into diaphragm region of upper abdomen; should feel stomach rising as inhale & lowering as exhale.
- Hold slightly & then exhale, be sure to exhale fully.
- Repeat for at least a minute.
Perform this routine periodically through out the day, remembering to keep posture straight. Slouching compresses your lungs which means you won’t get as much air.
Analyze Your Stress. Separate the things in your life that you find stressful into two categories: things you can do something about, and things you can’t. If you can do something about the stress causer, then do it! If there’s nothing you can do, then accept it and move on – Practice the art of the Law of Least Effort. Know that this moment is as it should be, accepting it as it is, not as I wish it to be. Every problem is an opportunity in disguise. ( from Deepak Chopra’s book The Seven Spiritual Laws of Success get it HERE)
Monitor Your Negative Thinking Stress is often the result of fears that are based in our imagination. If you have this tendency, start replacing negative thoughts with positive thoughts. Just changing your attitude can actually alleviate a lot of stress.
Emotional Release Crying is an excellent stress reliever, especially if you have bottled up sadness and grief. Let your unresolved emotions roll down your cheeks and out of your life. Laughter is good medicine, too. Even if you are angry or depressed, just say ha ha hee hoo hoo. Soon, real laughter will come…and with it, joyful tension release.
Meditation One of the ultimate goals of yoga is rest—and simple, quiet meditation accomplishes this quite effectively.
- Sit with your head, neck, and trunk in alignment and your legs comfortably crossed.
- Observe the quiet flow of your breath for several minutes.
- Then practice soham meditation (pronounced “so-hum”).
- On each inhalation, mentally say ‘so’.
- On each exhalation, mentally say ‘hum’.
- Stay with this mantra for at least 5 minutes.
- If you are more spiritual centered you could say “Let God” or “Praise God”
It will help you become one with your inner being, and soon your stress will melt away.
Cultivate a Meditative Mind For example, When you walk, walk mindfully. Feel the cool grass under your feet. Notice your surroundings. Notice the brightly colored flowers, the beautiful trees, a single bird flying in the sky. By staying in the present moment, you will fall in love with your life. Then anything that touches you—even stress, anger, anxiety—becomes meditation.
Write it out. If you are having a hard time dealing, then journal it. Just be sure to end with some positives. Also, keeping a Gratitude Journal will help keep you focused on all the good in your life.
Take a Relaxation Break To prevent the buildup of stress, Spend at least 5 to 10 minutes in savasana (corpse pose) daily.
- Lie on your back with your legs and arms a comfortable distance from your torso.
- Close your eyes, and let your muscles melt into the floor.
- Then let the lungs do their job. Take a deep breath.
- Bring your attention to the sensation of the breath flowing in and out of your nostrils, and notice how the exhalation is slightly warm and the inhalation is moderately cool.
- If your mind wanders, gently bring your focus back to the breath. When thoughts arise, let them go.
This practice balances the nervous system and fosters a relaxed, clear state of mind.
Viparita Karani. (legs up the wall)
- Lay on the floor with your bottom next to a wall.
- While keeping your legs up the wall, elevate your pelvis on a bolster or folded blankets.
- 5 minutes does the trick for me
This pose stimulates the blood pressure sensors in the neck and upper chest, triggering reflexes that reduce nerve input into the adrenal glands, slow the heart rate, slow the brain waves, relax blood vessels, and reduces blood pressure.
Other Stress Relief Yoga Poses Shoulder stand (sarvangasana), plow pose (halasana), half spinal twist (ardha matsyendrasana), locust pose (shalabhasana), and lion pose (simhasana) Check out this site with photos for poses and more!
Get at least 7 or 8 hours of sleep at night. And if possible, don’t wake to a blaring alarm clock since the noise causes a flood of stress hormones to be released.
Exercise regularly but don’t overdo. Exercise is a valuable release for pent-up stresses. Just Know your limits and don’t over exercise, since it can cause stress on the adrenals.
Bath of Ginger & Baking Soda for Quick Relief.
- To a hot bath add
- 1/3 cup ginger or( 3 drops doTERRA Ginger Essential Oil)
- 1/3 cup baking soda
- Stir and get in
- (Then, even if you are not a singer, sing in the tub!
- Even if you’re not a dancer, dance with your arms. Spontaneous music and movement will help you get back in touch with your carefree side.)
The circulation-boosting effects of ginger and the alkaline properties of baking soda will counteract some of stress’s effects on your body.
I hope this gave you a few things to try right NOW!
Hugs, (another stress reliever)
Check out These 5 Essential Oils to help you feel Less Stress
Are you aware that less than 10 % of all cancer cases are thought to be related to genetic risk factors. The remainder—90 %—appear to be triggered by lifestyle and environmental factors. Taking control of your Lifestyle can significantly reduce your odds of getting cancer and is way more powerful than simply trying to detect it. This means reducing your toxic intake as much as possible. I certainly don’t want to be living in a bubble, however, there are many things I can do to improve my odds. Today I am going to share with you a few of the cancer prevention things I am doing.
Does this guarantee I’ll never get cancer? No, I do have a strong family history of it. But if I do get it, my body will be better equipped to fight it off!
My Cancer Prevention Lifestyle
Having a cancer prevention lifestyle means seeking out organically-produced items or creating my own. I am talking about food, clothing, cleaning products, personal care products, etc. Because it’s the accumulated exposure from all these varied sources that end up wreaking havoc, it all matters.
Some steps you can take to lower your risk:
- Don’t smoke – I thought I’d start with this one because we have been inindated with it, so just don’t!
- Limit alcohol – Your cancer risk increases with the amount of alcohol you drink and the length of time you’ve been drinking regularly. So, limit yourself to less than 1 drink per day as even small amounts increase risk according to research studies. (You can get the polyphenols and resveratrols from dark skinned grape juice without the negatives.)
- Maintain a healthy weight – There are lots of suggestions on this blog. If you don’t know where to begin, check out my Back to Basics – Steps for a Healthy Body
- Be physically active – This can help you maintain a healthy weight, which, in turn, helps prevent cancer. According to the Department of Health and Human Services, a healthy adult should engage in at least 150 minutes a week of moderate aerobic activity (like a brisk walk) or 75 minutes of vigorous aerobic activity weekly, plus strength training at least twice a week. Get some ideas
- Eat healthy – That means lots of fresh (or frozen) fruits, veggies and beans, healthy fats (nuts, seeds, virgin olive oil, virgin organic coconut oil, etc), lean animal products, etc. AND keeping all types of processed food to a bare minimum. Anything high in calories and low in nutrition should be reserved for extra special occasions only.
- Read ingredient labels – It is mind boggling how many artificial and toxic ingredients are in not only our foods, but household and personal care products too. I go for the natural or make it myself. (again lots on this blog) Just because it says ‘Natural” on the front of the bottle doesn’t mean it is – READ!
- Reduce hazard chemical contact – An example: ‘Flame-retardant’ materials which were created and required for our safety but have now proven to be more of a hazard than helpful (removed from children’s pajamas in the 70’s). Get list of offenders HERE
- Get your vitamin D & then cover-up – There is some research showing that vitamin D may help in prevention. As a very general guide, you need to expose about 40 % of your entire body to the sun for approximately 20 minutes when the sun is at its zenith. If you plan to be in the sun longer then use a sunscreen. Some ingredients in the sunscreen may be cancerous. I know a vicious circle so, I make my own. Get the recipe
- Avoid electromagnetic fields – As much as possible, limit your exposure and protect yourself from radiation produced by cell phones, as well as from radiation-based medical scans, including dental x-rays, CT scans, and mammograms. In other words, reduce your exposure by having such tests only when absolutely necessary.
- Get enough restorative sleep – Poor sleep can interfere with your melatonin production, which is associated with an increased risk of insulin resistance and weight gain, both of which can contribute to cancer. Contact me (Kathy@kathyskinner.com) for some essential oil combinations that work wonders to enhance your sleep.
- Learn stress management tools – Stress from all causes is a major contributor to disease. Even the Center for Disease Control states that 85 % of disease is driven by emotional factors. Long deep breathes usually help with the immediate stuff. Yoga, walking, meditation and essential oils can help with immediate and overall. Out the Learn about the Benefits of Walking
- Stay Spiritually connected – There are many researchers who believe that certain beliefs, attitudes, and practices associated with being a spiritual person influence health in a positive way. I personally stay spiritually connected through prayer, meditation, Bible study, worship and regularly meeting with members of my faith based community.
I don’t know if I will get cancer or how long I will live but I can tell you that I am very healthy and have lots of energy to do the things I want. I feel very blessed and wish the same for you!
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
Sources and References:
Caring.com; Melanie Haiken; cancer.gov; MayoClinic.org; HealthUCSD.edu; ajcn.org; aromaticscience.com; Healthwithfood.org
I absolutely love this recipe. It is so easy, it’s raw clean eating and useful in many ways. Once the marinated cucumbers, onions, and tomatoes are ready, they can be eaten on their own or used as toppers for salad greens (no extra dressing required), on rice, bugler, quinoa, couscous or cottage cheese.
Usually I use Roma Tomatoes, regular cucumbers sliced along with rings of onion. As you will see in the photos, I used cherry tomatoes as I had an over-abundant harvest of them and I chopped my onions and my ‘pickling’ cucumbers since I had so many of them as well!
Marinated Cucumbers, Onions, and Tomatoes
- 3 medium cucumbers, peeled and sliced 1/4 inch thick
- 1 medium onion, sliced and separated into rings
- 3 medium tomatoes, cut into wedges
- 1/2 cup apple cider vinegar with mother
- 1/4 cup raw cane sugar
- 1 cup water
- 2 teaspoons salt
- 1 teaspoon fresh coarse ground black pepper
- 1/4 cup olive oil
- Combine ingredients in a large bowl and mix well.
- Refrigerate at least 2 hours before serving
- I find it will keep in the frig about a week
- You can also change it up by adding fresh herbs or a drop or two of essential oils (my favorite is 1 drop each of Basil and Oregano)
If you have been following my blog, you are aware that I am diligently eating more raw. So it only made sense that I should look for a way to eat my eggplant in a raw form. This mean not cooking it over 118 degrees. I decided to try marinating it to eat as an appetizer or use in my salads. This is what I came up with. I love it both ways. It is a bit rich so it keeps me from over eating! I served it at one of my Healthy Habits classes and it got rave reviews even from people who don’t like eggplant. I have to give them lots of kudos for even trying!!!
Marinated Asian Eggplant
Makes about 5 -7 servings (28 Bites)
- 3/4 lbs Japanese/Asian eggplant (Black Beauty globe eggplant works well too)
- Pinch of salt
- 1 tbsp. sesame oil
- 1 drop ginger essential oil or 1 tsp. grated ginger
- 1 tbsp. Rice vinegar
- 1 1/2 tbsp. Liquid Aminos or soy sauce
- 2 drops liquid Stevia or 1 tsp. sugar
- 1 tsp. White wine or Vermouth
- ½ Tbsp. Sesame Seeds
- Wash and trim eggplant ends.
- Steam eggplants for 10 minutes or until barely soft.
- Cut into bite size strips.
- Sprinkle pinch of salt.
- Combine remaining ingredients in a bowl.
- Mix well (until sugar is dissolved).
- Chill and marinate eggplants for overnight.
1 Bite =13.5 calories, .5g Fat, 16mg Sodium, 2g Carbs, .6g Fiber, .8g Sugar, .3g Protein
I love growing Zucchini because it is so easy to grow. If you have ever tried it, you probably also found that once it gets going it can get out of hand. You may have even found yourself with a few giant sized zucchinis. The green ones tend to loose some of their flavor but are still good for breads, cookies and cakes. This year I tried the Yellow Zucchini and found they retain their flavor even when large which makes them a better choice for stuffing! After a recent harvest I found myself with a 16 inch yellow zucchini so I decided to try it with my Turkey Sausage stuffing mixture. It was fabulous!!!
Zucchini Stuffed with Turkey Sausage
Makes about 6 Servings
- 1 large zucchini (about 12 inches, yellow zucchini tastes better)
- 1 lb. Turkey Sausage
- ½ c chopped onion
- ½ T minced garlic
- ½ c chopped celery
- ¼ c chopped bell pepper
- ½ c fresh pureed tomatoes
- 1 egg
- 1 c cooked brown rice
- 1 tsp sea salt
- 2/3 c Fresh grated Parmesan Cheese
- Preheat oven to 350 degrees
- Cut zucchini in half lengthwise
- Clean out seeds and puncture pulp with a fork several times
- Combine remaining ingredients except cheese
- Fill each half with mixture, mounding towards edges
- Place zucchini in a large pan with about one inch of water in bottom of pan
- Bake about 45 minutes until tender
- Sprinkle with cheese
- Broil for about 5 minutes until cheese melts and turns golden
- Remove and let cool a few minutes.
- Slice and serve
- Freeze well
- Add a drop of Oregano essential oil to mixture for added boost of flavor and health benefits.
It is always nice having leftovers so I can have something quick for those days I’m just too busy to prepare a healthy meal. I sliced up the remained and put some in the refrigerator and some in the freezer. We warmed up and ate the refrigerator pieces about five days later and it tasted just as good as the day I made them. We haven’t had the freezer pieces as yet so I’ll have to get back to you. I am curious to see how well they hold their shape as well as texture and taste.
Well the frozen pieces baked up very well and kept all the flavor of the original unfrozen pieces! They were softer so can easily fall apart on you if you aren’t gentle in getting them out of the pan.
We have all heard about how we need to spend time being active on an almost daily basis. There are many ways to burn 100 calories, but if you are like me, being inside in a gym is just not where I want to be on these beautiful summer days. So for FUN, I have listed some FUN activities and how long it takes to burn just 100 calories!
HOW LONG TO BURN 100 CALORIES
(based on a 150 pound person)
Bicycling (5 mph) – 35 minutes
Canoeing (2.5 mph) – 35 minutes
Golf (2-some, carrying clubs) – 19 minutes
Horse back Riding (sit to trot) – 24 minutes
Jogging (10 minute mile , 6 mph) – 9 minutes
Jumping Rope (70 jumps per minute ) – 9 minutes
Swimming (crawl, 20 yard per minute ) – 20 minutes
Tennis (recreational singles) – 13 minutes
Volleyball (recreational) – 23 minutes
Walking (2 mph) – 30 minutes
AND HERE ARE JUST A FEW OF THE MANY BENEFITS OF EXERCISING
- Boosts your mood
- Gives you more energy
- Helps you sleep better
- Reduces the risk of developing coronary heart disease (CHD) and the risk of dying from CHD
- Reduces stress
- Lowers the risk of developing high blood pressure
- Lowers the risk of developing non-insulindependent (type 2) diabetes
- Reduces the risk of developing colon cancer
- Helps people achieve and maintain a healthy body weight
- Helps build and maintain healthy bones, muscles, and joints
Just a few reminders:
- If you haven’t been active, start out slow and shorter amounts of time.
- Choose some thing you like to do!
- Wear comfortable clothes & shoes
- Stay hydrated – flavor your water with a couple drops of doTERRA essential oils. My summertime favorites are Lemon, Lime, Grapefruit & Wild Orange
- Wear sunscreen if you are out for more than15 minutes. Get my Homemade recipe HERE
- Use an insect repellent, one without DEET I recommend one that works great for me. Because of the FDA I can’t name it so contact me to Get Some! Kathy@kathyskinner.com
- Most importantly – Have FUN!!!
I love the summertime and the opportunity to be outside a lot! Having spent most of my life in Southern California with over 25 years within 2 miles of the beach, my skin has absorbed a good amount of rays. Over the years I have tried a whole lot of sunscreen products. With my ever increasing desire to reduce the toxic load to my body, I have turned to natural ways to help protect myself from too many rays. This means I aim for my outdoor time to be early mornings and late afternoons and evenings. If you see me out and about I will be wearing a hat and sunglasses. And I use my Natural Sunscreen that I quickly and easily whip up at home for just a fraction of the cost of the store bought varieties and no toxins!
Conventional sunscreens may help prevent sunburn, but they often contain ingredients that may do long term harm. Even the mainstream media has started to mention some these issues associated with Oxybenzone, retinyl palminate, and nanoparticles.
Several oils can be helpful on the skin. Check out this study. It lists the SPF of many common cooking and essential oils.
The article said Virgin Coconut oil has an SPF of about 8 and sandalwood essential oil has an SPF of 30. The quality of the essential oil will make a big difference in the SPF, which is why I ONLY use doTERRA Certified Pure Therapeutic Essential Oils.
What you need:
- 40 drops sandalwood essential oil (Buy)
- 4 ounces Virgin coconut oil (Buy)
- a scale (Buy)
- Glass Jar (Buy)
- Weight out the Virgin Coconut oil on scale
- Combine oils and store in a glass jar.
- Apply before exposure to sun.
- Reapply as needed and after being in the water.
For greater protection, increase the sandalwood to 80 drops.
Here is another recipe for a single use:
Why pay retail get your Wholesale Membership HERE
I’m an avid tea drinker, both the hot and iced variety and being that June is National Ice Tea Month, I thought I would share a bit about it. Iced tea is consumed world-wide. Here in the United States, iced tea makes up about 85% of all tea consumed.
Iced tea is a refreshing, cold drink which can be enjoyed all year round. It can be made using black, green, white or herbal tea. It is usually served with ice cubes, maybe some sliced fruit and sweetened or not. It can be freshly made a variety of ways for just pennies or purchased ready made.
There are only 2 calories in 1 cup of unsweetened iced tea while sweetened tea can contain a whole lot more, so read the label!!!
I Want My Iced Tea Now Methods:
- Simple heat water in a pan to almost boiling. Then add 1- 3 tea bags of your choice and let it steep for 5 – 10 minutues. Place ice in a glass along with a metal spoon (this keeps the glass from breaking) and pour tea in. Drink as is or a add sweetener. I like to use a drop or two of liquid Stevia, no calories. My favorite is SweetLeaf which comes plain or flavored. Get it HERE
- I like to make my tea in a big batch using my Mr. Coffee Ice Tea Maker, get HERE. It is so easy and this way I can use tea bags or fresh mint from my garden, I have Spearmint and also Chocolate Mint – Yummmm! Following manufacturer directions is so simple. First I fill water in the pitcher to the water line and then pour it into the machine. Then fill ice up to the ice line on the pitcher. Next I add the teabags into the holding container or cram in as much mint as I can in it, put the lid on and put it ontop the pitcher and push the button.
I Want My Tea Later Methods:
- Sun-tea is very popular and easy as long as you are patient. Find a large glass jar fill it with water and 4-5 tea bags. Put it out in the sun for several hours, that’s it!
- Refrigerator tea takes a bit longer. Do as above and put container in the refrigerator for about 10-12 hours.
Flavoring Your Tea is as wide open as your imagination! One thing you may not have thought of is using certified pure therapeutic grade essential oils. Not all essential oils or brands can be taken internally. For this reason I ONLY use doTERRA CPTG Essential Oils
When using essential oils, just use ONE drop, try it and then add ONE more if you want more flavor. Some, like Peppermint, are quite potent so just stick a toothpick into the essential oil container and then stir it around in your tea. Other essential oils to try are:
- Wild Orange
- Ylang Ylang
Email me to get essential oils or learn more – Kathy@kathyskinner.com
Have any other ideas? Share your favorite Iced Tea so we can all enjoy!