Abundant Health™ Blog

September 13, 2018
by Abundant Health™

Garlic and Mushroom Spaghetti Squash

Looking for a low-carb alternative to pasta? Welcome to an easy recipe that is vegetarian, gluten-free, and absolutely delicious. Even kids will enjoy this healthy spaghetti substitute with Italian seasoning and essential oil.

[recipe title=”Garlic and Mushroom Spaghetti Squash” servings=”4″ time=”15 minutes active; 1 hour inactive” difficulty=”Easy”]


  • 2 lbs. spaghetti squash
  • 2–3 Tbsp. olive oil
  • 2 cups button mushrooms*
  • 2 cloves garlic, minced
  • 1/4 cup parmesan cheese
  • Italian seasoning (to taste)
  • Fresh parsley (optional)
  • Salt and pepper (to taste)
  • 1–2 drops thyme essential oil


  1. Cut the spaghetti squash in half lengthwise, and scoop out the seeds.
  2. Drizzle a little olive oil over the inside of the squash, and sprinkle with salt.
  3. Place the squash upside down on a baking sheet, and bake at 400°F for 45–50 minutes, or until softened and cooked throughout.
  4. Using a fork, pull the spaghetti squash from the shell, separating it into noodle-like strands.
  5. In a large skillet, add 2 Tbs. olive oil, garlic, and mushrooms. Cook over medium-high heat until the mushrooms are golden brown.
  6. In a small bowl, combine 1 Tbsp. olive oil with thyme essential oil. Add spaghetti squash and thyme mixture to the skillet, and sauté quickly.
  7. Sprinkle in the parmesan cheese, salt, pepper, and Italian seasoning. Sauté for about a minute more, or until the cheese is melted.
  8. Top with fresh parsley and more parmesan cheese, and serve hot.

*If you’re not a fan of mushrooms, you can easily remove them, or swap them out for some meat.


September 6, 2018
by Abundant Health™

Essential Oil Spotlight: Wintergreen

Wintergreen (Gaultheria procumbens) essential oil is steam distilled from the leaves of the plant. This essential oil contains many health-promoting properties: analgesic, anti-inflammatory, antirheumatic, antiseptic, antispasmodic, disinfectant, diuretic, stimulant (bone), and warming. Wintergreen has a strong, penetrating aroma.

Historically, Native Americans and early European settlers in the New World enjoyed a tea flavored with birch bark, or wintergreen. The French also long used this oil to help with arthritis, cramps, hypertension, inflammation, muscular pain, rheumatism, and tendinitis.

Today, wintergreen essential oil is commonly used to help with dandruff, gout, and muscle aches. It may also be beneficial for these conditions: acne, bladder infection, bone pain, cystitis, dropsy, eczema, edema, fever, gallstones, gout, infection, joint discomfort, kidney stones, lymph congestion (drainage and cleansing), obesity, osteoporosis, skin diseases, ulcers, and urinary tract disorders.

This essential oil primarily affects the body’s muscles and bones. Aromatically, wintergreen influences, elevates, opens, and increases sensory awareness.

Safety Data: Avoid use during pregnancy. Not for use on people with epilepsy. Also, some people are highly allergic to methyl salicylate, a chemical constituent of wintergreen. Therefore, we highly recommend that you test for allergy to this oil on a small patch of skin before large-scale application. Wintergreen can be applied neat (without dilution), but only in small amounts. To apply across larger areas of the body, dilute the oil.

Ways to Use Wintergreen:

  1. Diffuser blends are an easy way to experience the aromatic benefits of wintergreen essential oil. Here are a few of our favorites!
    Great Outdoors
    2 drops wintergreen
    1 drop cedarwood
    1 drop patchouli
    Cold Buster
    4 drops eucalyptus
    2 drops wintergreen
    1 drop frankincense
    1 drop rosemary
    Fresh Mountain Air
    2 drops bergamot
    2 drops wintergreen
    1 drop cedarwood
    Clean and Fresh
    3 drops lemon
    3 drops orange
    2 drops wintergreen

  2. Wintergreen essential oil adds an intriguing twist to any perfume while providing many benefits to the body. For a balancing and energizing masculine scent, combine 6 drops sandalwood, 4 drops fennel, 4 drops cypress, 3 drops wintergreen, 3 drops orange, and 2 drops lime with 2 tsp. (10 ml) carrier oil in a 10 ml roll-on vial. Apply to pulse points on wrists and neck as needed.
  3. Wintergreen is effective for soothing joint pain. As support for arthritis and inflammation, combine 10 drops wintergreen, 10 drops eucalyptus, 10 drops frankincense, 10 drops lemongrass, 8 drops lavender, and 4 drops orange with 2 tsp. (10 ml) fractionated coconut oil in a 10 ml roll-on vial. Apply on location. This blend is highly concentrated, so it should be used sparingly. For frequent application, cut the amounts of essential oils in half and add more fractionated coconut oil to fill the vial.
  4. Dandruff can be pesky and persistent. Wintergreen essential oil is beneficial at fighting the flakes. Combine 3 drops wintergreen with 1 tsp. (5 ml) jojoba oil, and apply the mixture to the scalp (while in the shower) before washing your hair.
  5. Wintergreen works well for back pain. Combine 3 drops peppermint and 1 drop wintergreen with 1 tsp. (5 ml) fractionated coconut oil. Gently massage onto the lower back to help soothe achy muscles and bones.


Reference Guide for Essential Oils, 2018 Edition, p. 139.

August 30, 2018
by Abundant Health™

All-Natural Hand Sanitizer

Hand sanitizer is a must-have among school supplies! Your child is sure to come in contact with germs, so we’ve come up with a safe and effective solution. All-natural hand sanitizer doesn’t dry out the skin as alcohol-based sanitizers do. Instead, aloe vera gel moisturizes the skin while essential oils work fast to kill germs. Fun fact: this hand sanitizer also doubles as acne ointment! Now, what’s not to love about that? Give it a try, and comment on your results!

[recipe title=”All Natural Hand Sanitizer” servings=”Yield 1 1/2 oz.” time=”2-5 minutes active” difficulty=”Easy”]



  1. Combine all ingredients in a small bowl, and stir thoroughly.
  2. Using a syringe, draw up all the gel, and then dispense it into the lotion tottle.
  3. Secure the lid, and shake the tottle.
  4. Squeeze a small amount of gel into one of your palms. Rub the fronts and backs of your hands until the sanitizer soaks into the skin.

You don’t need to much gel to clean your hands; a little goes a long way!

If you don’t have a syringe, you can first squirt the aloe vera gel into the tottle, and then add the witch hazel and essential oils. Shake the tottle until the mixture is thoroughly combined.


August 23, 2018
by Abundant Health™

Introducing the NEW Reference Guide Handbook

To make using essential oils as easy as possible, we created the Reference Guide for Essential Oils Handbook. Its compact size and low price make it convenient to take anywhere—and economical to give as a gift. All this without sacrificing the most important information you need to reap the many benefits of aromatherapy. The handbook is designed for new and experienced oil users alike with visual appeal and accessible organization.
The handbook contains much of same information in the original and larger Reference Guide for Essential Oils. The presentation, however, is simplified and graphically illustrated. We’ve also added new sections on essential oil basics and on living an essential oil lifestyle. Let’s take a closer look at some of the unique features.

NEW Essential Oil Basics Section:

This section explains what essential oils are and how to use them in easy-to-understand language—ideal for the novice but also convenient for the expert! We’ve streamlined design and added many images and illustrations to facilitate learning and teaching. Also included from the larger Reference Guide are popular charts and application techniques: Raindrop, VitaFlex/reflexology, auricular points, and emotional release, to name a few.

Newly Designed Single Oils Section:

This section has been revised to show more information at-a-glance about how to use the oils. It differentiates between primary and possible uses, lists body systems affected, provides safety data, recommends application methods, identifies blending/aroma types, and more!

Blends, Personal Care, and Supplements Sections:

Here you’ll find interrelated information about all the blends, supplements, and personal care products in an easy-to-use format!

Personal Guide Section:

As the heart of the handbook, this usage guide contains complete information on recommended single oils and blends—along with application methods—for over 400 common health conditions and concerns. This includes entries on animals, emotions, and other trending topics.

NEW Everyday Essentials Section:

Moving beyond therapeutic recommendations, this lifestyle section features many do-it-yourself ways to enhance quality of life by incorporating essential oils into daily routines:

  • Essential Oil Cooking Tips
  • Cooking Recipes
  • Cleaning Products
  • Diffuser Blends
  • Roll-on Blends
  • Personal Care Products for Men, Women, and Children
  • And More!

Abundant Health™, LLC, is a true third-party company that does not profit from the sales of essential oils and is not sponsored by, affiliated with, or endorsed by any essential oil company. We present this material as a third-party, unbiased presentation about oils and products sold by one of the leading essential oil suppliers and producers in the world. Product names in this post are trademarks or registered trademarks of Young Living® Essential Oils. Abundant Health™ is not sponsored by, affiliated with, or endorsed by Young Living®.

August 16, 2018
by Abundant Health™

“Calm Evenings” Diffuser Blend

Who doesn’t love the peaceful quiet evenings as summer comes to an end? We sure like sitting out with a good book before watching the sun go down. This diffuser blend has a fresh and flowery aroma that will leave you feeling calm and relaxed—much like a soft summer night. Use this blend any time of year when you just need a breath of summer air.

Click here to find a great diffuser for using this new blend. Don’t know which one is best for you? See a previous post comparing the different types diffusers by clicking here.

August 9, 2018
by Abundant Health™

Baked Honey Lemon Garlic Salmon

Who doesn’t love some delicious baked salmon? You will absolutely love this sweet and savory dish. The lemon essential oil adds a wonderful extra tangy flavor. Give this recipe a try—you won’t regret it!

[recipe title=”Baked Honey Lemon Garlic Salmon” servings=”4–6″ time=”10–15 minutes active; 30 minutes inactive” difficulty=”Easy”]


  • 1 lb. (450 g) side of salmon
  • 1/2 cup (125 ml) honey
  • 4 cloves garlic, minced
  • 1/2 cup (125 ml) whole-grain dijon mustard
  • 1/2 lemon, juiced
  • 1 Tbsp. (15 ml) olive oil
  • 1/2 tsp. (1 g) paprika
  • 1/4 tsp. (400 mg) red pepper flakes
  • 1/4 tsp. (440 mg) cayenne pepper
  • 2–3 drops lemon essential oil
  • 1 drop cilantro essential oil
  • 1 drop black pepper essential oil
  • Salt to taste
  • Lemon slices for garnish


  1. In a small bowl, combine the honey, garlic, dijon mustard, lemon juice, olive oil, paprika, red pepper flakes, and cayenne pepper.
  2. Add the essential oils to the mixture, stir them in, and set aside.
  3. Line a baking dish with tin foil, leaving enough foil to cover the fish while cooking.
  4. Place the salmon in the lined baking dish, pour the mixture over the fish, and spread out evenly.
  5. Generously sprinkle the fish with salt.
  6. Fold the foil over the fish, sealing the foil on all sides so that the juice doesn’t leak out.
  7. Bake the salmon at 400°F (205°C) for about 15 minutes, or until the fish flakes away with a fork.
  8. Carefully open the foil, and broil on high for 2–3 minutes, or until the mixture caramelizes on top and the fish browns.
  9. Serve with veggies, rice, and lemon slices.


August 7, 2018
by Abundant Health™

Cocoa Butter Lotion Bars

These lotion bars leave your skin so soft and rejuvenated! The wonderful smell of cocoa butter and coconut oil blends well with any of your favorite essential oils, so you can customize these lotion bars to your needs and favorite smells.

[recipe title=”Cocoa Butter Lotion Bars” servings=”Yield=8 bars” time=”10–15 minutes active; 1–2 hours inactive” difficulty=”Easy”]


  • 3 oz. (85 g) Cocoa Butter Wafers
  • 1 Tbsp. (12 g) Coconut Oil
  • 15–20 drops essential oil
  • Ice cube tray or silicone mold
  • Food coloring or mica colorant (optional)


  1. In a double boiler, melt down the cocoa butter wafers.
  2. Add the coconut oil to the cocoa butter, and stir until melted in.
  3. Allow the mixture to cool for a few minutes, and then stir in your essential oils and colorant (if desired).
  4. Pour the mixture into a mold, and place it in the fridge until it is completely solidified.
  5. Once solidified, remove the lotion bars from the mold, and transfer to an airtight container.
  6. Gently rub the lotion bars across your skin, and massage in as needed.

We mixed 10 drops grapefruit with 8 drops lavender for a soothing and relaxing blend, and an added sweet floral scent. Other great oils for skin include peppermint, tea tree, sandalwood, frankincense, neroli, geranium, rosemary, ylang ylang, juniper berry, lemon, orange, lime, and patchouli.

These lotion bars can melt easily if stored in a warm place. Keep in the fridge if necessary.


August 2, 2018
by Abundant Health™

Essential Oil Spotlight: Bergamot

Bergamot (Citrus bergamia) essential oil is vacuum-distilled and pressed from the rind (peel) of the plant. Bergamot primarily affects the digestive system, emotional balance, and skin. This oil has a sweet, lively, citrusy, and fruity aroma. This aroma can help relieve anxiety, depression, stress, and tension. It is uplifting and refreshing and can help open the heart chakra and radiate love energy.

This essential oil contains the following health properties: analgesic, antibacterial, antifungal, anti-infectious, anti-inflammatory, antiparasitic, antiseptic, antispasmodic, digestive, sedative, and uplifting. Common uses of bergamot essential oil include autism, brain injury, cold sores, depression, grief/sorrow, hoarse voice, insomnia, oily skin, and physical stress.

Other possible uses of bergamot include acne, anxiety, appetite regulation, boils, bronchitis, carbuncles, oily complexion, coughs, digestion, eczema, emotions, fever, gallstones, gonorrhea, infectious disease, insect bites, insect repellent, lungs (soothe), psoriasis, respiratory infection, scabies, sore throat, nervous tension, thrush, tonsillitis, ulcers, urinary tract infection, varicose veins, and wounds.

Safety Data: Repeated use can cause extreme contact sensitization. Avoid direct sunlight or ultraviolet light for 72 hours after use. This oil is generally regarded as safe for human consumption. Not to be consumed by children under 6 years old; use with caution and in greater dilution for children 6 years old and over.

Ways to Use Bergamot Essential Oil:

  1. Diffuser blends are one of the easiest methods to soak up the benefits of essential oil. Here are a few simple diffuser blends for you to try out! Just place the drops in your diffuser, and start breathing in!
    Joyful Peace
    2 drops bergamot
    2 drops frankincense
    2 drops lemon
    Energy Boost
    3 drops bergamot
    2 drops grapefruit
    1 drop peppermint
    Spring Sunshine
    5 drops orange
    3 drops tangerine
    3 drops bergamot
    Enchanted Rose
    3 drops rose
    1 drop jasmine
    1 drop bergamot

  2. Make some romance-boosting bath salts by combining 4 drops ylang ylang, 4 drops orange, 4 drops bergamot, 2 drops sandalwood, and 2 drops black pepper with 1 cup (250 g) epsom salt. Pour 1/2 cup (125 g) of the mixture under warm running bathwater.
  3. These gel air fresheners are perfect study buddies when combined with essential oils that lift the mind and promote clear thinking. Bergamot can provide a great aroma for studying because of its stress-relieving properties. Combine it with other focus-enhancing oils for the perfect blend! Click here for full instructions on how to make this perfect little air freshener.
  4. Roll-on blends are an effective way to treat specific areas of your body with essential oils. Here’s a nice blend to help rejuvenate your skin. Simply combine 7 drops tea tree, 3 drops eucalyptus, and 2 drops bergamot with 2 tsp. (10 ml) fractionated coconut oil in a 10 ml roll-on bottle.
  5. For comatose patients, alternate applying 1 drop frankincense and 1 drop bergamot to the back of the neck just below the base of the skull.

July 31, 2018
by Abundant Health™

Exfoliating Sugar Scrub Bars

Everyone loves soft skin, but it requires good exfoliation. These sugar scrub bars make exfoliating simple and mess free. All you have to do is scrub your skin with one of these bars while you shower, allowing the sugar to lightly exfoliate while the soap cleans and the coconut oil softens the skin. And at the same time, your skin can benefit from the essential oils you choose to include.

[recipe title=”Exfoliating Sugar Scrub Bars” servings=”Yield=12–18 bars” time=”10–15 minutes active; 2 hours inactive” difficulty=”Moderate”]


  • 1 cup (200 g) sugar
  • 1/2 cup (125 ml) melted soap base
  • 1/4 cup (50 g) Coconut Oil
  • 20 drops essential oil
  • Mica colorant or food coloring (optional)
  • Silicone mold


  1. In a glass bowl or glass measuring cup, melt down the soap base in the microwave or over a double boiler until it reaches a thin liquid.
  2. Add in the coconut oil, and allow it to melt in.
  3. Stir in the mica colorant or food coloring until your desire color is reached.
  4. Add in 20 drops total of your favorite essential oil(s), and stir quickly to combine.
  5. Quickly stir in the sugar until combined.
  6. Pour the mixture into the silicone mold, allow to cool for a moment, and then press the mixture firmly into the mold.
  7. Allow the scrub bars to solidify for at least 2 hours before removing from the molds.
  8. Store the scrub bars in an airtight container for up to 2 weeks.

The soap hardens quickly once removed from heat, so you will need to work fast.

A blend of oils that we liked was 6 drops lavender, 8 drops lime, and 6 drops peppermint. Or try 10 drops peppermint and 10 drops tea tree.

Different types of melt-and-pour soap bases can have different consistencies. If you are finding your mixture too dry, you may need to add additional melted soap to the mixture until it reaches a pourable yet slushy consistency.


To learn more about which oils are good for your skin, we encourage you to consult the Reference Guide for Essential Oils.

July 26, 2018
by Abundant Health™

EO Tips for Life: Clean and Soothe Ear Piercings

Nobody likes the pain or infections that can come after piercing your ears, or really at any point when you have pierced ears. This tip is so simple, yet extremely effective. Just combine a drop of tea tree essential oil with a little coconut oil in the palm of your hand, and apply it to your earlobes, gently rubbing the oil in. Apply the mixture, and let it sit for a few minutes before cleaning off and placing your earrings back in your ears.