Abundant Health™ Blog

June 22, 2017
by Abundant Health™
0 comments

Frozen Greek Yogurt Bars

Forget popsicles and their empty calories this summer; instead, try making your own healthy frozen treat. These creamy frozen bars are full of vitamins, protein, and flavor! They are healthy enough to count as a breakfast and deliciously sweet enough to be a dessert!

Frozen Greek Yogurt Bars

  • Servings: 10
  • Difficulty: Easy
  • Print

Ingredients:

  • 1/2 cup (120 ml) heavy cream
  • 2 Tbsp. (30 ml) honey
  • 3 drops lemon essential oil
  • 2 cups (480 ml) vanilla flavored greek yogurt
  • 1/3 cup (~40 g) chopped nuts (walnuts or almonds)
  • 1/3 cup (55 g) dried cranberries
  • 1/2 cup (65–75 g) fresh berries, plus extra for garnish
  • 1/4 cup (45 g) semisweet mini chocolate chips, plus extra for garnish
  • 1/4 cup (20 g) shredded coconut

Instructions:

  1. Whip heavy cream with the honey and essential oil until it forms soft peaks.
  2. Add yogurt to the whipped cream, and fold together.
  3. Gently fold in the remainder of the ingredients.
  4. Spread mixture in a 9″ × 13″ (23 × 33 cm) pan. Top with extra berries and chocolate chips, if desired.
  5. Cover tightly with plastic wrap, and place in freezer for a couple of hours.

If kept tightly wrapped, these will stay good in the freezer for 1 week.

June 20, 2017
by Abundant Health™
0 comments

Focus On Your Purpose

We are often our own worst enemy when it comes to achieving goals and overcoming emotional struggles. Self-pity and procrastination can keep us from accomplishing our goals. Feelings of rejection, low self-esteem, and powerlessness prevent us from moving forward and reaching our highest potential. At times we clutter our lives with material things and activities that keep us busy in order to avoid self-contemplation and facing the issues within. Being busy also gives us something to blame for our lack of progress and healing. This lack of focus on what is most important can cause us to remain in a rut.

It is vital to take time for self care. Meditation, proper rest, healthy eating, and  physical activity will bring feelings of empowerment, confidence, and courage. Essential oils have many uplifting and empowering properties that may help decrease negative emotions and self-defeating behaviors.

Use essential oils in your home by diffusing them, as well as adding them to cleaning, cooking, and self-care products. Add them to carrier oils and massage into your feet, wrists, temples, or areas of concern. Enjoy a relaxing bath with epsom salt and a few drops of essential oil.

Here are some essential oils that promote positive feelings:

  • Sandalwood: increases oxygen in the pineal and pituitary glands, which improves attitude, alleviates depression, promotes acceptance of others, and opens the heart
  • Rosewood: appeases the mind, relaxes, increases peace and gentleness
  • Sage: balances hormones
  • Nutmeg: supports adrenal gland activity, increases energy
  • Patchouli: calms, aids sleep, reduces anxiety
  • Cinnamon bark: purifies, oxygenates, stimulates, is antispetic, antibacterial, and antiviral
  • Ginger: uplifts, empowers, warms, energizes, promotes love and courage

Oils such as these support the nervous system and promote emotional balance. When our bodies, minds, and emotions are empowered, we are better able to face obstacles and rise above negative emotions and false beliefs about ourselves. By decluttering our emotions and bodies of negative attitudes and toxins, we will be better able to see our personal purpose clearly and not allow other things to hold us back.

See the Reference Guide for Essential Oils to learn more about how essential oils can help you reach your full potential.

Source: Reference Guide for Essential Oils, 2017 Edition, pp. 224–25.

June 15, 2017
by Abundant Health™
0 comments

Essential Oil Spotlight: Fennel

Fennel essential oil is steam-distilled from the crushed leaves of the Foeniculum vulgare plant in the parsley family. Some natural properties of fennel are antiparasitic, antiseptic, antispasmodic, antitoxic, diuretic, and expectorant.

Historically, the ancient Egyptians and Romans bestowed great warriors with fennel garlands to praise them for victory. Fennel was believed to enhance strength, courage, and longevity. For thousands of years it has been used to treat snakebites; stave hunger; help female reproduction, earaches, eye problems, kidney issues, and lung infection; and expel parasites.

Fennel essential oil affects the digestive and hormonal systems. Fennel is commonly used for colic, blood clots, bruises, gas, obesity, vomiting, and wrinkles. The French also use it for lactation and menopause problems as well as urinary stones.

Its scent is a sweet, spicy aroma similar to licorice. Diffusing it may increase courage, encourage purification, and stimulate sympathetic nervous system activity.

See the Reference Guide for Essential Oils to learn more about fennel oil and many other pure essential oils.

Source:  Reference Guide for Essential Oils, 2017 Edition, p. 78.

June 13, 2017
by Abundant Health™
0 comments

Rosemary Sage Burgers

This is a great summer grilling recipe with loads of flavor and the added bonus of essential oils! Rosemary and sage give this burger a delicious flavor that outshines your average hamburger.

Rosemary Sage Burgers

  • Servings: 4
  • Difficulty: Easy
  • Print

Ingredients:

Burgers

  • 1/2 lb. (225 g) lean ground beef
  • 1/2 lb. (225 g) lean ground pork
  • 1 Tbsp. (2 g) chopped fresh rosemary
  • 1 Tbsp. (2 g) chopped fresh sage
  • 1/4 tsp. (1.5 g) salt
  • 2 drops sage essential oil
  • 2 drops rosemary essential oil
  • 4 whole-grain hamburger buns
  • Spinach leaves, tomato, and avocado

Apple Slaw

  • 3 green apples, peeled and grated
  • 1 cup (70 g) thinly chopped purple cabbage
  • 2 tsp. (10 ml) extra virgin olive oil
  • 1 Tbsp. (15 ml) fresh lemon juice
  • 2 drops lemon essential oil
  • 1/4 tsp. (1.5 g) salt

Creamy Spread

  • 1/2 cup (120 ml) sour cream
  • 2 Tbsp. (6 g) chopped fresh chives or green onions
  • Salt and pepper to taste

Instructions:

  1. Preheat grill to medium-high.
  2. Mix together the meat, herbs, salt, and essential oils for the burgers. Form mixture into 4 patties.
  3. In a separate bowl, combine the ingredients for the apple slaw, and chill in the fridge.
  4.  In a small bowl, combine ingredients to make the creamy spread.
  5. Grill patties for 4 minutes on each side or until juices run clear.
  6. Toast the buns, and generously slather with creamy spread.
  7. Place hot burger on bun; top with slaw and spinach, tomato, and avocado.

June 8, 2017
by Abundant Health™
0 comments

Summertime Citrus Diffusing

Citrus fruits are in season, and it is a great time to fill your home with their fresh and zesty aroma. Try combining your favorite citrus essential oils to make some fragrant and health-promoting diffuser blends.

What’s so great about citrus? Here are some citrus essential oils and a few of their many benefits:

  • Bergamot is uplifting, reduces anxiety and tension, promotes restful sleep, and fights infection.
  • Grapefruit is uplifting, helps with depression, fatigue, and migraines, and suppresses appetite.
  • Lemon is antidepressant, antioxidant, antifungal, and relaxing and fights infection.
  • Lime is stimulating, reduces fever, and promotes feelings of well-being, clarity, and energy.
  • Neroli is antidepressant, antiseptic, deodorant, sedative, and an aphrodisiac and relieves headaches.
  • Orange is antiseptic, antidepressant, uplifting, and calming and combats insomnia.
  • Petitgrain is antispasmodic, deodorant, antiseptic, anti-inflammatory, and stimulant.
  • Tangerine is anti-inflammatory, helps you sleep, provides emotional balance, and alleviates stress.
  • Yuzu is antibacterial, calming, and warming and promotes healthy skin, clarity, circulation, and focus.

Combine a few drops of 2 or 3 of your favorite citrus essential oils to diffuse. Enjoy the healing, fresh aroma of citrus in your home this summer.

June 6, 2017
by Abundant Health™
0 comments

Peppermint Lavender Lip Balm

This simple recipe with its rich moisturizing ingredients will keep your lips soft and healthy even in hot weather. The added peppermint and lavender oils help protect the skin from the sun and fight bacteria.

Peppermint Lavender Lip Balm

  • Servings: About 5 containers
  • Difficulty: Easy
  • Print

Ingredients & Supplies:

Instructions:

  1. Melt beeswax, coconut oil, and shea butter in a small pot over medium-low heat. Stir well. The beeswax pellets will need encouragement to melt all the way.
  2. Take the pot off the stove, and add lavender and peppermint oils. Whisk well to distribute evenly.
  3. Pour into lip balm containers. Let cool at room temperature until firm.

This lip balm is great to carry in your purse or to give as a gift.

June 1, 2017
by Abundant Health™
0 comments

Strawberry Lemonade

This is a tangy and sweet summer favorite! Experiment with the level of sweetness that you want. If you are trying to avoid refined sugar, try different sweeteners such as agave nectar, stevia, or honey. This lemonade is great with ice on a BBQ day or with a light summer lunch.

Strawberry Lemonade

  • Servings: 12
  • Difficulty: Easy
  • Print

Ingredients:

  • 8 large strawberries (fresh or frozen)
  • 2 Tbsp. (25 g) sugar or 1 Tbsp. (15 ml) agave nectar
  • 7 cups (1.7 liters) water, divided
  • 1 cup (200 g) sugar or 1/2 cup (120 ml) agave nectar
  • 2 cups (480 ml) freshly squeezed lemon juice
  • 3 drops lemon essential oil

Instructions:

  1. Put strawberries in a blender with 2 Tbsp. (25 g) sugar. Pour 1 cup (240 ml) water over the top, and blend until strawberries turn to juice without chunks.
  2. Squeeze enough lemons to make 2 cups (480 ml) of juice.
  3. Combine strawberry juice, 6 cups (1.4 liters) water, sweetener, lemon juice, and lemon essential oil in a large pitcher; stir until blended.
  4. Chill before serving.

For fun and a great look, try this drink with our Mason Jar Mugs and Stainless Steel Straws!

 

May 30, 2017
by Abundant Health™
0 comments

Sunburn and Essential Oils

As you increase your outdoor time this summer, remember to protect your skin. Sunburns can happen even when there are clouds, because they are caused by the sun’s UV rays, which you can’t see or feel. If your skin begins to turn pink, it has been damaged by these rays, which can actually cause DNA damage. This damage can cause discoloration, blotchiness, and other skin issues—including skin cancer.

Freckles and tans are the skin’s way of blocking UV rays and protecting the DNA. Those with darker skin have more melanin, which helps resist the harmful rays of the sun. People with fair skin have less melanin, and those who live at higher altitudes are more at risk of severe sunburn because they’re closer to the sun.

In the case of severe sunburn, the damage to the skin leads to engorgement of the blood vessels from the dermis. Liquid in this second layer of skin is released, and it bubbles up, creating blisters on the surface of the skin. Sunburns can be uncomfortable or extremely painful and are often accompanied by severe itching as they heal.

Obviously, prevention is the best remedy for sunburn. Always use sunblock and wear clothes that leave less skin exposed when engaged in outdoor activities. But there are times when a burn can happen that we do not anticipate the effects of the sun, such as on a cloudy day. Once the skin has been damaged, there are some ways to help treat it and lessen the discomfort.

  1. Cool down the skin as quickly as possible. Get out of the sun, and apply cold compresses or get into cold water.
  2. Keep the skin moist. Apply quality, gentle lotions to wet skin often. Avoid moisturizers with a petroleum base, which traps the heat.
  3. Decrease inflammation by taking an anti-inflammatory pain killer or using cortisone cream. Wear loose, light clothing.
  4. Stay hydrated! The burn will actually cause your body to use more fluid. Drink plenty of water throughout the first few days.
  5. If the burn is serious, see a doctor. If blistering is severe and you are experiencing nausea, confusion, or wooziness, this can be an indication of heatstroke or shock. If the burn is seeping or there is pus, you may have an infection.

Another way to encourage your skin to heal quickly is the use of essential oils. In particular, try the following:

  • Tea tree
  • Lavender
  • Peppermint
  • Tamanu with helichrysum
  • Roman chamomile

A combination of lavender and chamomile added to bathwater will help reduce the burning sensation. Application of lavender and peppermint to a sunburn has been known to decrease healing time. Tamanu and lavender added to a quality moisturizer is soothing and healing. These oils may also be added to water in a spray bottle and regularly misted over the affected area.

See the Reference Guide for Essential Oils to learn more about how essential oils can help treat sunburn.

Source: Reference Guide for Essential Oils, 2017 Edition, p. 575.

May 25, 2017
by Abundant Health™
2 Comments

Essential Oil Water Bead Diffuser

A water bead diffuser is a fun way to fill your home with the pleasant scent of essential oils! They are simple to make and add a splash of color and whimsy to any room.

All you need to do is place dry water beads in water (follow the directions on packaging). The beads will begin swelling with water. It may take up to a full day to reach their maximum size. Keep them covered with water as they grow. Add more water and several drops of your favorite essential oils (we used a blend of lemon, lime, and orange).

Place the scented beads in a container of your choice. A glass bowl or mason jar looks great! Display on a coffee table, shelf, or windowsill or by the bathroom sink.

Try these blends in your water bead diffuser:

  • lavender+lemon+rosemary
  • orange+peppermint
  • lemon+cilantro+lime
  • grapefruit+lime+lemon+orange
  • bergamot+patchouli+ylang ylang
  • eucalyptus+peppermint+rosemary+lemon
  • germanium+lavender+chamomile
  • lemongrass+basil+thyme
  • cardamom+clove+ginger+cassia
  • orange+cinnamon+clove

Note: Be sure to refresh your diffuser every couple days by adding more drops of essential oil.

 

May 23, 2017
by Abundant Health™
0 comments

Chicken Salad in a Tomato Bowl

It can be a challenge to balance your diet and get in all of your veggies. These tomato bowls are full of protein and veggies and make a light and delicious luncheon dish or a side to a larger meal.

Chicken Salad in a Tomato Bowl

  • Servings: 6–10
  • Difficulty: Easy
  • Print

Ingredients:

  • 6–10 tomatoes (depending on what size you choose)
  • 2 cups (about 280 g) cooked chicken, cubed
  • 2 Tbsp. (18 g) red onion, minced
  • 1 celery rib, chopped
  • 1/2 cucumber, diced (we washed the peel and kept it on for more fiber and vitamin K)
  • 1/2 cup (75 g) mini sweet peppers, minced
  • 1/4 cup (60 ml) olive oil
  • 1 drop lemon essential oil
  • 1 drop cilantro essential oil
  • 1 Tbsp. (4 g) fresh parsley, chopped, plus more for garnish
  • 2 Tbsp. (30 ml) mayonnaise
  • 1 tsp. (5 ml) mustard
  • 1 Tbsp. (15 ml) sour cream
  •  Salt and pepper to taste

Instructions:

  1. Slice off the top of each tomato, and scoop out the pulp and seeds. Pour out any remaining water inside.
  2. Combine chicken, red onion, celery, cucumber, and peppers in a medium bowl.
  3. Whisk together the oils, parsley, mayo, mustard, sour cream, and salt and pepper.
  4. Combine the oil mixture with the chopped ingredients, and stir until well coated.
  5. Spoon the chicken salad into the tomato bowls, and garnish with more fresh parsley.

Serve right away, or chill in the refrigerator for up to a day. Best when served fresh.

%d bloggers like this: