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  • Stress Relieving Tips

    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)

    Kathy

    Check out These 5 Essential Oils to help you feel Less Stress

    April 2, 2017 • Essential Oils, Healthy Hints, Mind Managing • Views: 232

  • Marinated Asian Eggplant

    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)

    Ingredients:

    • 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

    Directions:058

    • 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

     

    September 13, 2016 • Essential Oils, Recipes • Views: 842

  • 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

  • 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

  • Get Back on Track After the Feasting

    I am hoping you had a wonderful Holiday Season full of great time with family and friends. And of course lots of tasty food and seasonal drinks. All that being said, now is the time to get back on track after the feasting. Yes, I know there are still some days of partying left so… I thought these tips would help get you started. I follow them after each time I not only attend a party but just eat out and they really help me get my mind around staying on track again.

    You know if I or you wait until ALL the partying is done, we would never get back on track and then it is so much harder to get started again! To be honest if we are living a full life, the partying is NEVER done. There are Football playoffs, Valentine’s, Basketball, Birthdays, Hockey, and the list goes on and on. That’s why I choose to enjoy the party in moderation and follow up with my 3-day plan to get re focused. Works for me and I hope it will help you as well!

    AFTER the Party:

    • Drink plenty of water (at least 1/2 your body weight in ounces)
    • Next 3 days eat light & less – especially sugary & fatty foods
    • Get plenty of Fiber; 25 grams minimum
    • Snack on raw or lightly steamed veggies
    • green-tea Detox: Drink clear broths, lemon water and add citrus essential oils to your water or drink herbal teas such as peppermint, ginger, or lemon to help alkalize your body. A lot of the foods that we eat at parties are acid producing—alcohol, animal protein, sugar—these things are going to put stress on your immune system and your digestive system
    • Get extra Vitamin C to help with the detoxification
    • Get moving again, not a workout, rather stretching, turning, walking to get things move downward. A great and relaxing position is to lay on the floor with your bottom next to a wall and rest your legs up the wall.
    •   If you find yourself with an upset stomach from over indulging on foods your body isn’t use to (for me that would be anything fried), rub a drop or two of the Digestive Blend of essential oils on your stomach. Works wonders at relieving the discomfort for my husband and me in less than five minutes!
    • If you over did it, don’t beat yourself up, it is just one event/day and guilt will just cause you to indulge in leftovers. (Think of it this way – if you are driving your car and got a flat tire, you wouldn’t get out and slash the other three! No you fix the flat and get back on the road.)
    • Revisit your “Why” you want to be healthier and or lighter, visualize doing activities you love at your healthiest state

    Focus on getting back into a healthy routine again and you will be back on track in no time!

    Wishing you a Healthy & Happy Year Ahead!

    Kathy

    To Purchase or learn more about essential oils contact; Kathy@kathyskinner.com

    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

    December 31, 2014 • Essential Oils, Healthy Hints • Views: 1523