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  • 5 Tips for a Healthy Summer Eating

    Summer can bring some challenges to our ‘Healthy Eating Habits’. There are so many activities and changes to our otherwise routine schedule, that those little things we routinely do can go by the wayside. Knowing this, if we just keep a few things up front and consistent, we can have a fun filled and healthy summer eating.

    5 Tips for a Healthy Summer Eating

    • Stay Hydrated If you are feeling thirsty then you are already dehydrated! If you are feeling “hungry” you could be getting dehydrated. First drink 8 oz. of water and wait a few minutes. If you are still hungry then go ahead and eat something.  12 Reasons You’ll Want to Drink More Water 

    Tired of drinking plain old water? Click HERE for some tips.

    • Eat BEFORE you leave home, unless you are going to a cookout 😊 This way you have control over what you are eating. You’ll also have more control over those items that look so tempting when you aren’t even hungry AND you will save money!
    • Be Prepared with some emergency snack. Preferably ones that can stand the heat like nuts, jerky or protein bars without the melty toppings. I like to bring a little cooler with me where ever I go. I put a frozen freezer pack to keep everything cool like veggies, fruit or even a protein shake meal that I froze the night before.
    • Stay Active. Relaxing is great (and important) but too much inactivity increases the likelihood of drinking and munching more than you should. Even healthy snacks add calories, moderation is key. Summer Activities to Burn 100 Calories 
    • Trade Out Empty High Carbs. Swap the hamburger or hot dog bun for a lettuce leaf, the chips for roasted chickpeas, crunchy veggies or popcorn.
    • Be Consistent with Your Protein & Fiber. Making sure you get both protein and fiber in every meal and snack will do wonders for your body and energy level.

    Learn more about Plant Protein

    Learn more about Fiber

    What do you do to help yourself stay with Healthy Summer Eating?

    June 17, 2017 • Essential Oils, Healthy Hints • Views: 262

  • Spices for Your Food – Enhance Taste and Health

    I’ve been cooking with herbs & spices for decades. I love the way they can really perk up a dish, but I never really gave much thought to the health benefits. Since I’ve been researching what are my best and healthiest food options, the how to use and which herbs & spices to use has opened up an exciting new world of cooking. And now that I’m into essential oils, my dishes are even healthier and more flavorful! 

    In this post I will share some of the health benefits of the more popular spices. For health info on herbs go to my post on the  Health Benefits of Herbs

    What, Where & Why

    • Spices are generally derived from the bark, root, fruit, or berries of perennial plants and trees. Examples: cinnamon is the bark, ginger the root, nutmeg the fruit, pepper the berry. Other spices in your cupboard are actually blends such as curry, chili powder, seasoned salt, pickling/pumpkin spices, etc.
    • Spices (& herbs) are classified botanically as fruits and vegetables. They offer higher levels of antioxidants since they no longer contain the water that makes up a large portion of fresh produce.

    cinnamon-oilOne teaspoon of ground cinnamon has the equivalent level of antioxidants as a half cup of blueberries or one cup of pomegranate juice. Just think of all the foods to which you add cinnamon!

    • Including spices in your recipes adds flavor so you are able to use less fat, salt &/or sugar.
    • Have anti-inflammatory properties.  Inflammation has been identified as a precursor to many chronic diseases, such as heart disease, allergies, and Alzheimer’s to name a few.
    • Some spices help to boost metabolism. The capsaicin in peppers are believed to have metabolic boosting properties.
    • Some spices help keep your blood sugar steady.
    • Help increase cell-protecting activities in your blood which defend you against many diseases, from arthritis to cancer.
    • If you eat foods that are flavorful and satisfying, there is a good chance you will eat less and consume fewer calories, too!

    Storage and Longevity 

    • It is best to store your spices in tightly closed containers in a cool dark place, like a cupboard away from the stove.
    • Most ground spices lose their potency after six months on the shelf. Whole spices keep their potency up to one year. It is wiser to buy small amounts that you will use up more quickly than bulk amounts.
    • Essential Oils are 50-70 time more potent than spices (& dried herbs) and when stored in closed glasscontainers away from light and heat, they will last for decades probably longer than you. Not all essential oils are created equal or to be taken internally. For this reason I ONLY use CPTG essential oils. I like that the oils I use are independently tested multiple times to ensure they are certified pure therapeutic grade, better than organic! Check them out HERE Contact me about getting wholesale pricing Kathy@kathyskinner.com 

    Learn about substituting with essential oils in my blog post 

    Some health benefits of common spices & blends

    Allspice – Helps with digestive & pain relief, used to treat bacterial and fungal infections as well as coughs, chills, bronchitis and depression. It resembles a mixture of clove, cinnamon & nutmeg.

    *Black PepperImprove digestion, promotes intestinal health, has antioxidant and antibacterial effects. The outer layer of the peppercorn stimulates the breakdown of fat cells, keeping you slim while giving you energy to burn.

    *Cassia or *Cinnamon – Can help regulate blood sugar, triglycerides, LDL, and total cholesterol in people with type 2 diabetes. Helps with purifying and water retention, inhibits bacterial growth and helps eliminate head/neck tension. Aim for one-fourth to one-half teaspoon of cinnamon twice a day. Add to plain Greek Yogurt, a drop of essential oil and fruit, in your oatmeal, etc

    *Cardamom – a spice made from the seed pods of various plants in the ginger family.   It offers gastrointestinal protection, cholesterol control, relief from cardiovascular issues, improvement of blood circulation, helpful with conditions of the mouth & bladder issues. It also possesses properties that cause excitement. Cardamom is used mainly in Middle Eastern cooking. It has a strong pungent flavor and aroma. I frequently will add a pod when making rice. It is the 3rd most expensive spice (saffron, vanilla bean)

    *Clove – has antiseptic and germicidal properties that help fight infections, relieve digestive problems, reduce bloating of joint discomfort, helps with macular degeneration and bad teeth. Cloves rank as the richest source of antioxidants.

    The benefits of antioxidants include powerful protection against all types of degenerative diseases such as cancer, heart disease, diabetes, arthritis, macular degeneration, Alzheimer’s disease, and many more. Sprinkle ground cloves on applesauce, add to quick bread batters, and add a pinch to hot tea. Grate fresh ginger into quick bread batters and vinaigrette. Add chopped ginger to stir-fries. Sprinkle ground ginger on cooked carrots.

    CocoaControversy on whether cocoa is a spice or not, I do because it is similar with some of the spices like curry, pepper, nutmeg, cinnamon and cloves. They all come in powdered form. It acts as a natural anti-depressant, antioxidant properties, can reduce blood pressure, boosts energy. When choosing cocoa to consume for health, it is Best to choose a high-quality dark chocolate. It should contain at least 70% cocoa and no dairy products.

    coriander*Coriander – Can be refer as both an herb and a spice Although the term coriander is used in much of the world in reference to both cilantro leaves and seeds, in the Americas, it generally refers to the dried cilantro seeds which are used as a spice both in whole form and ground. Protects against the seasonal or environmental threats, aids in digestion & helps settle the stomach & prevent flatulence, swelling that may alleviate symptoms of joint discomfort, protects against bladder problems.  It also helps improve or maintain healthy blood sugar or cholesterol levels.

    Coriander is a more subtle flavoring of spice & citrus flavor.  Coriander is often used in Spanish, Mexican, Latin and Indian cuisine. It’s a common ingredient in spice rubs, marinades, chilis, sauces, soups and curries and works well with onions, bell peppers, tomatoes and potatoes.  It pairs well with all the other spices in the “C” club: chili powder, cinnamon, curry and especially, cumin I use it in just about all my vegtable fermintation


    Cayenne Helps with pain relief, metabolism booster, prostate cancer fighter, anti-bacterial, helps with digestive issues & coughs, helps with migraines headaches, detoxifier. A dash helps bring out natural flavors of foods

    fennel-sweet1-800x800*Fennel Seeds/powderOffers digestive relief, anti-oxidant, helps maintain proper body functions, helps in prevention of swelling. Along with a healthy diet and regular exercise, can contribute to better health. It has a licorice like taste. Use seeds in breads, sausage, fish. Use essential oil to make tea.

    Garlic- Helps to destroys cancer cells and may disrupt the metabolism of tumor cells, protective benefits, reduces acne because of its anti-bacterial properties, help reduce inflammation. Add fresh chopped or minced garlic to pasta dishes, stir-fry dishes, pizza, fresh tomato sauce, and meat and poultry recipes.  ginger-1

    *Ginger – Can decrease motion sickness and nausea; may also relieve discomfort and swelling associated with joint discomfort, can also hinder blood clotting, an antioxidant. Ginger can be used in both sweet and savory dishes. mixed with honey and heated to provide a sweet gingery glaze on steamed carrots or broiled salmon fillets. Ginger also livens up marinades and sauces.

    Add a dash of warm sweet flavor to winter vegetables. Sprinkle Ground Ginger onto cooked carrots, acorn or butternut squash, or sweet potatoes.

    Mustard – Stimulates digestion, speeds up metabolism, inhibits cancer cell growth, reduces severity of asthma, decreases symptoms of rheumatoid arthritis, lowering of high blood pressure, helps with prevention of migraines

    nutmegNutmeg (& Mace)- Helps relieve pain, soothe indigestion, strengthen cognitive function, detoxify the body, boost skin health, alleviate oral conditions, reduce insomnia, increase immune system function, and prevent leukemia, and improve blood circulation.

    PaprikaContains capsaicin, whose anti-inflammatory and antioxidant effects may lower the risk of cancer, benefits night vision, helps control blood clot formation. Combine paprika with other spices, such as garlic powder and cayenne, and use as a healthful rub for chicken breast, fish or lean red meat. Lightly coat sweet potatoes in olive oil and paprika, and then roast until tender, or use paprika as a seasoning for roasted or steamed carrots. Add a spoonful of paprika to your favorite hummus to add flavor, or roast peeled chickpeas in a mix of paprika and coconut oil for a healthful snack. Finally, try using paprika to season homemade soups — it pairs especially well with pureed carrot, squash or pumpkin soups.

    Saltmostly known as a mineral. Some people say that salt is a mineral and not a spice. In actuality salt can be used to flavor food; therefore to me it is also a spice. Sodium chloride (salt) is essential to the body helping transmit nerve impulses. It plays an important role in maintaining the blood pressure and regulating our body fluids.

    Turmeric Can inhibit the growth of cancer cells, protects against cognitive decline associated with aging, a digestive aide, cholesterol reducer, lowers blood sugar, liver detoxifier, speeds up wound healing. Use it in eggs, salad dressings, meats, poultry, fish & rice dishes.

    Vanilla – Helps relieve pain, aches, stress, anxiety, depression, gas, fatigue, vomiting and nausea. Vanilla beans can also be a natural aphrodisiac. It contains anti-inflammatory and pain relieving properties.

    COMMON BLENDS:

    Chili Powder – combination of cumin, coriander, chili peppers, garlic, cloves, paprika, salt, oregano, black pepper, & turmeric

    Chinese Five-Spice – ground cloves, anise, fennel, licorice root, & cinnamon

    Crushed Red PepperCrushed red pepper flakes are made up of a combination of red chili pepper types. Ancho, bell, cayenne and other peppers can all be part of the dried and ground pepper mix. Most of these peppers contain a compound called capsaicin, which can help deplete the brain of pain-signaling neurotransmitters, block inflammation, preventing prostate cancer cells from proliferating and inducing cell death, according to a study published in the journal “Cancer Research” in 2006. , appetite suppressant & loaded with anti-oxidants, enhances metabolism, increases satiety and helps with fat burning

    Use cayenne, crushed red pepper and paprika to spice up hummus, guacamole, cottage cheese and even mashed potatoes. She adds, “Give marinades or dressings a kick with a little cayenne or sprinkle paprika onto fish for a tasty and pretty change.

    Curry – cumin, coriander, turmeric, ginger, pepper, dill, mace, cardamom & cloves

    Pumpkin Spices – cinnamon, cloves & ginger.

    * spices available in doTERRA Certified Pure Therapeutic Grade Essential Oils which are safe for consumption. Get them HERE 

    JOIN & SAVE with Wholesale discounts (No selling, No monthly requirements) 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

    November 9, 2016 • Essential Oils, Healthy Hints • Views: 564

  • Natural Sunscreen – DIY

    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!

    sunburnConventional 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.

    NATURAL SUNSCREEN

    0701161614

    My vintage non-electronic scale still works!

    What you need:

    • 40 drops sandalwood essential oil (Buy)
    • 4 ounces Virgin coconut oil (Buy)
    • a scale (Buy)
    • Glass Jar (Buy)

    Directions:

    • Weight out the Virgin Coconut oil on scale
    • 0701161619Combine 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:

    3 drops Sandalwood or Helichrysum for each teaspoon of Fractionated Coconut oil.

    Why pay retail get your Wholesale Membership HERE

    July 2, 2016 • Essential Oils, Recipes • Views: 745

  • 4 Ways to Make Ice Tea

    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. SweetLeaf 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 ice teamint 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 sun-tea-vertpatient. 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:

    • Basil
    • Ginger
    • Grapefruit
    • Jasmine
    • Lavender
    • Lemon
    • Lime
    • 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!

    Kathy

    June 20, 2016 • Essential Oils, Recipes • Views: 622

  • Dealing with Emotional Eating

    Emotional hunger starts in your mind, not your body.

    When you’re happy, your food of choice could be steak or pizza, when you’re sad it could be ice cream or cookies, and when you’re bored it could be potato chips. Food does more than fill our stomachs — it also satisfies our feelings, and when you quench those feelings with comfort food when your stomach isn’t growling, well that’s emotional eating.

    Emotional eating is the practice of consuming large quantities of food — usually “comfort” or junk foods — in response to feelings instead of hunger. Experts estimate that 75% of overeating is caused by emotions.

    Many of us learn that food can bring comfort, at least in the short-term. As a result, we often turn to food to heal emotional problems. Eating becomes a habit preventing us from learning skills that can effectively resolve our emotional distress. When we are able to identify what triggers our emotional eating, we can substitute more appropriate techniques to manage our emotional problems.

    How to Tell the Difference

    There are several differences between emotional hunger and physical hunger:

    • Emotional hunger comes on suddenly; physical hunger occurs gradually.
    • When you are eating to fill a void that isn’t related to an empty stomach, you crave a specific food, such as pizza or ice cream, and only that food will meet your need. When you eat because you are actually hungry, you’re open to other food options.

    emotional-eating-2

    • Emotional hunger feels like it needs to be satisfied instantly with the food you crave; physical hunger can wait.
    • You’re more likely to keep eating, even when you are full, if you’re eating to satisfy an emotional need. When you’re eating because you’re hungry, you’re more likely to stop when you’re full.
    • Emotional eating can leave behind feelings of guilt or shame; eating when you are physically hungry does not.

    Identifying Triggers

    Businessman eating lunch at desk

    Stress – When stress is chronic, which happens a lot in our fast-paced world, it leads to high levels of the stress hormone, cortisol. This hormone triggers cravings for salty, sweet, and high-fat foods—foods that give you a burst of energy and pleasure. The more uncontrolled stress in your life, the more likely you are to turn to food for emotional relief without even realizing it.

    Stuffing emotions – Eating can be a way to temporarily silence uncomfortable emotions, including anger, fear, sadness, anxiety, loneliness, resentment, and shame. While you’re numbing yourself with food, you can avoid the emotions you’d rather not feel.

    It’s important to keep in mind that while most emotional eating is linked to unpleasant feelings, it can also be triggered by positive emotions, such as rewarding yourself for achieving a goal or celebrating a holiday or happy event.

    Boredom or feelings of emptiness – Do you ever eat simply to give yourself something to do or as a way to fill a void in your life? emotional-eating In the moment, It fills you up and distracts you from underlying feelings of uselessness and dissatisfaction with your life.

    Childhood habits – Think back to your childhood memories of food. Did your parents reward good behavior with ice cream, take you out for pizza when you got a good report card, or serve you sweets when you were feeling sad?  Or maybe some of your eating is driven by cherished memories of baking and eating cookies with your mom, or gathering around the table with your extended family for a special home-cooked meal.

    will not eatSocial influences – It’s easy to overindulge simply because the food is there, everyone else is eating, or out of nervousness. Maybe your family or circle of friends encourage you to overeat.

     

    To identify what triggers excessive eating in you, Keep a food diary that records what and when you eat as well as what stressors, thoughts, or emotions you identify as you eat. You should begin to identify patterns to your excessive eating fairly quickly.

    In order to stop emotional eating, you have to find other ways to fulfill yourself emotionally. It’s not enough to understand the cycle of emotional eating or even to understand your triggers, although that’s a huge first step. You need alternatives to food that you can turn to for emotional fulfillment.

    Alternatives to Emotional Eating  (If you would like more specific Essential Oil suggestions – email me, kathy@kathyskinner.com )Child-phone

    If you’re depressed or lonely, call someone who always makes you feel better, play with your dog or cat, or look at a favorite photo. (Elevation Blend, Frankincense, any citrus oil)

    dancing-girl-highresIf you’re anxious, expend your nervous energy by dancing to your favorite song, squeezing a stress ball, or taking a brisk walk. (Lavender, Wild Orange, Lemon, Serenity Blend, Balance Blend, Breathe Blend)

    If you’re exhausted, treat yourself with a hot cup of green tea, take a bath, give yourself a 10-15 minute break of meditation/zoning out. (Lavender or Ylang Ylang with Lemon or Sandlewood)

    If you’re boredread a good book, watch a Hikingcomedy show, explore the outdoors, or turn to an activity you enjoy such as gardening, playing an instrument, scrap-booking, etc. (Wild Orange, Lime, Clove, Ginger, Lemongrass, Vetiver, Peppermint)

    glass of waterWait 5 minutes before you give in to a craving. Emotional eating tends to be automatic and virtually mindless. But if you can take a moment to pause and reflect when you’re hit with a craving, you give yourself the opportunity to make a different decision. All you have to do is put off eating for five minutes, have a glass of water if five minutes seems unmanageable. Don’t tell yourself you can’t give in to the craving; remember, the forbidden is extremely tempting. Just tell yourself to wait. While you’re waiting, check in with yourself. How are you feeling? What’s going on emotionally? Even if you end up eating, you’ll have a better understanding of why you did it. This can help you set yourself up for a different response next time. 

    Learn to accept your feelings-all kinds. Many time we think that the core problem is that we’re powerless over food, when actually, emotional eating stems from feeling powerless over your emotions. 

    Allowing yourself to feel uncomfortable emotions can be scary. You may fear that, like Pandora’s box, once you open the door you won’t be able to shut it. But the truth is that when we don’t obsess over or suppress our emotions, even the most painful and difficult feelings do subside and lose their power to control our attention. To do this you need to become mindful and learn how to stay connected to your moment-to-moment emotional experience. This can enable you to rein in stress and repair emotional problems that often trigger emotional eating.Healthy Habits

    Your life will be richer when you open yourself up emotionally. Our feelings help us understand and discover our deepest desires and fears, our current frustrations, and the things that will make us happy. 

    Supporting yourself with Healthy Lifestyle Habits will  help you to better be able to handle whatever life inevitably throws your way. Get suggestions in my Back to Basics blog post.

    How do you deal with emotional eating? Leave a comment below.

    Blessings for peace, joy & laughter,

    Kathy

    January 20, 2016 • Essential Oils, Healthy Hints • Views: 1354

  • Guilt Free Pumpkin Cookies

    It’s October and everywhere I turn there is a pumpkin flavored or scented item. I even saw pumpkin Biscotti the other day! I really enjoy the flavor myself. Just this morning I had a Pumpkin Spice Shake. I just added a 1/2 cup of canned pumpkin along with a drop each of Cassia, Clove & Ginger essential oil or you could add pumpkin spice seasoning! Delish!

    Since I do enjoy pumpkin, I came up with this healthier version of the Pumpkin Cookie. Because it is low in calories and high in nutrition, I don’t feel guilty having one or two for my afternoon snack along with a cup of herbal tea. While the Fall Season causes us to consume more pumpkin foods, these cookies are great anytime of the year.

    Pumpkin Cookies

    pumpkin-spice-cookies_large

    Makes about 3 dozen small cookies

    Ingredients:

    • 1 cup canned pumpkin
    • ½ cup coconut oil
    • ½ tsp liquid clear Stevia
    • ½ cup packed brown sugar
    • 1 tsp pure vanilla extract
    • 3 drops Cinnamon or Cassia essential oil*    cinnamon-oil
    • 2 drops Ginger essential oil*
    • 1 drop Clove essential oil*
    • 1 cup whole wheat pastry flour
    • ¾ cup oat flour**
    • 2 T flax seed meal
    • 2 T cornstarch
    • ½ tsp baking powder
    • ½ tsp ground nutmeg
    • ½ tsp sea salt

    Directions:

    • Preheat oven to 350 degrees, line 2 baking sheets with parchment paper
    • Reduce pumpkin by heating over medium heat in sauce pan for 30-40 minutes. Stirring often until reduced to ½ cup
    • Cream together coconut oil, stevia & brown sugar
    • Mix in cooled pumpkin, vanilla & essential oils
    • Combine dry ingredients in bowl & whisk
    • Combine wet & dry ingredients mixing until well combined
    • Roll rounded teaspoonfuls of dough into ball, place on parchment & flatten with back of spoon
    • Bake 10-12 minutes, let cool a couple minutes on sheet then, remove to cooling rack
    • Store in sealed container.
    • They also freeze well 

    1 cookie: 68 cal, 3.4g total fat, 41.25mg sodium, 9g carbs, 1.2g fiber, 2.9g sugar, 1.6g protein

    Notes:  *Not all essential oils are pure enough to be consumed, which is why I ONLY use doTERRA Certified Pure Therapeutic Grade Essential Oils. Learn about them HERE

    **I make my own oat flour by grinding it in my blender or food processor.

    Enjoy!

    Kathy

    October 23, 2015 • Essential Oils, Recipes • Views: 680

  • De-STRESSing the Holidays with Essential Oils

    The time between Halloween and New Year’s Day can get overwhelming with all the things we feel obliged to do. In my two previous posts, De-Stressing the Holidays and De-Stressing the Holidays with Meal Shortcuts , I shared many of the things I do to make this time of year more enjoyable. Over the last several years I have been delving into essential oils and have found them to be amazing in bringing even more balance and harmony into my environment which helps me and those around me.

    One of the many things I like about essential oils is that they do most of the smelling e oilswork.  All I have to do is open the bottle and put a couple drops into my diffuser or take a whiff from the bottle!

     

    Here is a great gift for just about everyone any time of the year

    bath salts in jarRelaxing Bath Salts

     Mix 1 cup Epsom Salts with 10 drops of your favorite essential oil(s) and store in a sealed jar. Tie it up with a bow for gift giving!

     

    De-Stressing Essential Oils*

    Cypress – encourages one to cast aside worries and let go of control so they can enjoy the thrill of being alive

    Elevation, The Joyful Blend – assists in letting go of lower energy vibrations and can soothe the heart and balance emotions.

    Geranium  is a great balancer, due to it being an adrenal cortex stimulant, & helps regulate moods. It creates a sense of security and comfort It is gently uplifting and balancing. 

    Lavender – calms the insecurities that are felt when one risks their true thoughts and feelings.Essential aroma oil with lemon and mint on wooden background. Selective focus.

    Lemon – improves one’s ability to focus, restoring energy and mental flexibility

    Lime – instills courage and joy in the heart and reminds one to be grateful for the gift of life.

    Roman Chamomile – restores one’s confidence to do what they came to do

    Serenity, The Resting Blend – assists to calm feelings of hostility, fear, anger, jealousy, rage and resentment

    Ylang Ylang – assists those feeling over-stressed and helps restore joyfulness

    *NOTE – Not all essential oils are of the purity which is why I ONLY purchase from one brand, doTERRA Certified Pure Theraputic Grade Essential Oils. If you would like to learn more and/or purchase at Wholesale pricing, contact me, Kathy@kathyskinner.com

    Diffuser greenair

     

    This is a great diffuser to bring those up lifting aromas into yorur home or office. I’ve had mine for over 2 years and love it! Get it HERE

     

     

    Blessings for a wonderful Holiday Season,

    Kathy

    October 20, 2015 • Essential Oils, Healthy Hints, Mind Managing • Views: 507

  • De-STRESSing the Holidays with Meal Shortcuts

    I thought you might also like some meal shortcuts. I use most of these all year long but even I need a reminder especially during during this upcoming time of year!

    In my previous post I shared some of the things I do to De-Stress the Holiday Over Load between Halloween and New Year’s Day. Check it out HERE. Click HERE to learn about using essential oils to help with de-stressing the Holidays or anytime of the year.

     

    As a general rule, I have to remind myself that I just can’t do it all AND remain sane. family cleaningSo I now have others in the household share in the daily & seasonal chores. If they can do a job 75% as well as I do it, then they can do it. Unless of course it is to dangerous or personal.

    My Meal Shortcuts

    • EVERY time you make a meal or snack – make twice as much. Store the extra for a time when you are rushed. With this you are more likely to stay with your health & weight goals. 

    Do you dread playing hostess, doing all that cooking, making sure your house looks “perfect,” worrying about having enough space for guests to sit or mingle?

    • Revive the potluck. Ask everyone to bring a holiday favorite. You supply the wine, cocoa, and/or gingerbread men
    • Do as much prep work ahead of time as possible.
    • Delegate parts of the meal out to your guests, asking them to bring side dishes, desserts, drinks, etc.
    • Make a list of all your necessary Holiday dishes and baking, then determine from there what can be made in advance, or at least what prep work you can Chopping-foodget done early. That list will come in handy when grocery shopping too.
    • Before putting items away, chop up all vegetables, like those for stuffing or side
      dishes. Or at least store them all together so you eliminate the time searching. 
    • Combine all spices needed for dishes, like your favorite pie, in advance to cut out the time spent measuring.
    • Most side dishes can be cooked the day before, and warmed through the day of. Other holiday essentials, like cranberry sauce can be made weeks intappo_crowd-430x287 advance and frozen.

    If all else fails EAT OUT. Make having a festive dinner at a restaurant your new holiday-season tradition — no cleanup!

    Remember the most important thing is to enjoy your time with family and friends!

    Kathy

    Kathy@kathyskinner.com

    October 15, 2015 • Healthy Hints, Recipes • Views: 508

  • No-Cook Tomato Soup

    My veggie garden has been producing very well this year. And we managed to get if fenced well enough to keep the deer out! Are you experiencing an over load of tomatoes, too? While I’m dehydrating and freezing some, we like eating them right now as well. When the weather is especially warm I like having this delicious ‘No-Cook Tomato Soup’ on hand for a quick lunch, dinner or snack. As I have mentioned before, if I don’t have exactly all the ingredients on hand I will use something similar. It may change the texture and taste a bit but it always turns out to be tasty!!! This goes really well with the Veggie Surplus Quick Bread &/or the Flourless Nuts & Seeds Bread

    No-Cook Tomato Soup 4 – 1 ½ cup servings

    Ingredients:

    • 3 cups coarsely chopped tomatoes0826151241
    • 1 coarsely chopped red pepper
    • 1 medium coarsely chopped zucchini
    • 1/3 cup chopped onion
    • 1 – 11.5 oz can tomato juice
    • ½ cup cold water
    • 2 minced clove garlic
    • 1 teaspoon sea salt
    • ¼ teaspoon pepper
    • ¼ cup chopped fresh basil (or 1/8 cup parsley plus 1 drop Basil Essential Oil  Purchase HERE)
    • ¼ cup crumbled soft goat cheese

     Directions:

    • Pulse tomatoes in batches in food processor/blender, making sure some chunkiness remains; pour into large bowl
    • Pulse bell pepper until finely chopped (since I use a blender I add a little of the tomato juice in to aid the peppers and not burn out the motor); adds to tomatoes.
    • Pulse zucchini and onion until zucchini is chopped; add to tomatoes (again I have some of the tomato juice with them)   
    • Stir in tomato juice, water, garlic, salt & pepper to veggies in the bowl
    • Cover & refrigerate at least 1 hour to allow flavors to blend (I’ve kept it in the refrigerator up to a week. We usually eat it up before then so I don’t know how well it last past that. I’m pretty sure you could freeze it.)
    • Stir in basil before serving; serve & garnish with goat cheese

    Per serving: 90 calories, 2.5g total fat, 5mg cholesterol, 705mg sodium, 14g carbs, 3.5g fiber, 4.5g protein

    Do you have a favorite no-cook soup? Please share!

    Kathy

    Kathy@KathySkinner.com

    *Note: Not all essential oil brands are safe for consumption. Which is why I ONLY use doTERRA Certified Pure Therapeutic Grade Essential Oils. Check them out HERE

    September 21, 2015 • Essential Oils, Recipes • Views: 677

  • Healthy Flavored Water

    I don’t know about you but I actually like the taste of water. And like everyone else I too like some variety. Since it is a vital nutrient that I need to consume a lot of, I am always looking for a healthy way to do things, after all  I only have this one body. Why am I so obsessed with water? Check out my post on 12 Reasons to Drink Water.

     

    Here Are Some Healthy Ways to Make Flavored Water

    • Essential oil with orange peelEssential Oils (Not all essential oils are quality controlled and safe for consumption. This is why I ONLY use doTERRA Certified Pure Therapeutic Grade Essential Oils)- Lemon, Lime, Wild Orange, Bergamot, Grapefruit, Peppermint, the Slim & Sassy, the Metabolic Blend are a few of my favorites. I just add about 3 – 4 drops to my 12 ounces and voila healthy and tasty water.
    • Stevia flavored sweeteners (my favorite is watermelon
    • Fruit juices (add just a little as these have calories)
    • Fresh Veggies & Fruits – cucumbers, celery, zucchini, tomatoes, watermelon, strawberries, mint, grapefruit and orange slices. Remember to wash them thoroughly.
    • Herbal Tea – High Alkaline (helps Ph balance) with No caffeine it makes a mint teagood water replacement. To me hot or cold there is nothing like a cup/glass of tea! When the weather is warm out I drink a lot of Iced Tea so, I make it by the batches. Fortunately I still have my ice teaMr. Coffee Ice Tea Maker (I think I got it in the 80’s).  It is also easy to make iced tea either on the stove or using solar power. If you do decide to pour your hot tea over ice, REMEMBER to put a spoon in the glass so it doesn’t crack!
    • Flavored Ice Cubes –  This is an easy way to have flavored water on hand. Just pour pureed fruit or vegetables into ice trays or add a piece of fruit, herbs or veggies and then add water in the trays. Let them freeze up and add to your glass of water for a tasty treat!  pouring into tray

    I’m always looking for more great ideas so please share in comments!

    Kathy

    Kathy@kathyskinner.com

     

     

    September 16, 2015 • Essential Oils, Healthy Hints • Views: 1426