BERRY BEETIFUL SMOOTHIE

Okay, I could not resist this pun! I recently made a delicious berry + beet juice and the inspiration was from a drink I grabbed from Whole Foods’ juice bar the other day. Beets help purify your liver and blood. And since I have been feeling a bit stagnant, I thought beets would be a good base for a detox juice. These ruby beauties contain vitamins A + C, B6, and folate, not to mention minerals such as potassium, magnesium, manganese and calcium.  Beets are high in sugar. One cup is about 9 grams of sugar, so use them in moderation. I only used a 1/4 cup of my beet juice blend for my smoothie and then diluted it with coconut water. The greens really help offset the sugar content.

And don’t forget to use the leaves of the beet root! I recently discovered that beet greens have more iron than spinach! So don’t discard the leaves when juicing! This beauty elixir was a labor of love since there is a two-step process. First, I made the beet juice and then I used some of it for my smoothie. Use organic when possible! I found the ginger and lemon or lime, help cut the earthy flavor of beets!

Beet Juice Ingredients + Instructions: (Juice these ingredients in a juicer)

2 organic beets, washed and cut into quarters

leaves of the beets

1 organic Granny Smith apple, quartered

1 organic cucumber, cut off ends

1 organic zucchini, cut off ends

1 head of organic romaine lettuce, washed + cut off ends  (I used the prepared one in the 3-pack)

1 organic lemon or lime

1-2  inches of fresh ginger

Pour into a glass jar and seal tightly with a lid. (This helps keep it fresh, longer.)

Smoothie Ingredients:

1/4 cup of the homemade beet juice

1/4 cup coconut water (add more if needed to blend mixture)

1/2 cup organic blueberries

1/2 cup organic strawberries, cut off stems

1/2 frozen banana, cut into large chunks (omit if sugar is an issue)

**If your berries aren’t frozen, you may want to add a little ice for a nice smoothie consistency.

Blend until smooth, in a high-powered blender like a Blendtec.

I add a drop of doTERRA lime essential oil to my smoothie. It really adds a deeper citrus flavor and compliments the beet and ginger flavors!

Enjoy!

 

WATERMELON + LIME POPSICLES

Watermelon Popsickles

July is National Watermelon Month and I have been wanting to make these for a while, so this is an opportune time for a nice, juicy popsicle! I had a sweet, ripe watermelon and wanted to add a little zing to it, so I added a fresh lime. You could also add a couple drops of lime essential oil to really bring out the lime flavor!

Watermelon doesn’t just taste good, it also has some great health benefits! This delicious fruit contains lycopene, a powerful antioxidant. It’s about 92 percent water, so it is a great way to stay hydrated. Watermelon also contains Vitamins A, B6 and C, magnesium and potassium. The lime helps digestion, blood sugar levels, constipation and even heart disease!

This was an easy treat to make so you shouldn’t spend too much time in the kitchen. And it’s kid-approved so it makes a great healthful treat.

Ingredients:

4 cups of ripe watermelon

1 lime

Dash of sea salt

2 drops of lime essential oil (optional)

Preparation:

Add all of the ingredients into a blender and puree. Pour into the popsicle containers and freeze overnight. Enjoy this cool, refreshing treat the next day!

 

READY FOR ANYTHING – A HEALTHY MOM’S TIPS FOR HURRICANE PREPAREDNESS

hurricane-preparedness

Preparing for a hurricane can actually be affordable and healthy. When a hurricane is coming your way, what do you think of? Batteries, water, canned foods and candles!! I always cringe when I see the foods available to consume, in the mass chaos of preparing for a hurricane. Chef Boyardee, Campbell’s soup, cheese and crackers in a package, and a myriad of other processed foods. I confess, I was freaking out (a little) yesterday when Hurricane Matthew seemed to veer a little more westward as he progressed further north. So what does a concerned momma do? Take a food and water inventory. Here are some great emergency foods your family can eat without compromising quality and still not break the bank!

  • Nut butters! You don’t have to refrigerate and they are loaded with protein.
  • Coconut manna (for me since I am on a Candida detox 🙂
  • Popcorn! Pop it in advance and put in large ziplock bags. Flavor with your own spices.
  • Carton plant-based milk – doesn’t have to be refrigerated until you use.
  • Protein shake mix!!! Why didn’t I think of this before! No refrigeration or blender necessary!
  • Canned tuna by Wild Planet and Wild Alaskan Salmon (I get both from Costco!)
  • Organic apples or any other fruit you don’t need to refrigerate.
  • Nuts, Lara bars or any other clean eating bars.
  • Coconut water – Most people reach for water, however coconut water is more hydrating with the electrolytes.
  • Don’t forget paper plates, paper towels, utensils and trash bags!

And last but definitely not least, my doTERRA essential oils! I could not feel more empowered in an emergency, than having my family wellness kit!! We are ready for anything from digestive issues, stress/fear of the storm, skin irritations, better sleep to muscle discomfort. Even our dog is covered!

We are praying for everyone’s safety, especially Haiti and the other islands. Please share any great tips you may have preparing for the storm!

GOLDEN TURMERIC TEA

Tumeric Tea Post

I’ve been looking for a new morning elixir, since I know coffee is not the best way to start my day. Turmeric has always been known as a “medicinal herb” for teas, so I decided to explore outside of my comfort zone. This golden herb is powerful anti-inflammatory, helps aid in digestion and can be very soothing to your gut. I have been hesitant to try turmeric tea. I mean, who wants their curry chicken flavor in a cup? So, I wanted to be adventurous this morning by creating a new comforting tea recipe.

I added some great spices to help mask the curry chicken, I mean turmeric flavor. Are you sensing how scared I was to try this? You can’t go wrong with cinnamon and nutmeg. I think subconsciously I was hoping it would taste like chai or apple pie. I also added some pure cinnamon essential oil to really boost the health properties and add a depth to the flavor. I have to say, it wasn’t too bad! It had a really nice spicy, nutty, with a hint of an earthy flavor. I will definitely be adding this in as one of my morning routine drinks!

 

Ingredients:

1 cup full fat coconut milk

1 cup filtered water

1 tbsp raw honey

1/2 tsp fresh ground ginger root

1/2 tsp ground cinnamon

1/4 tsp ground nutmeg

2 drops pure cinnamon essential oil

Preparation:

Boil the coconut milk and water in a small sauce pan.

Pour the warmed milk and water into a blender.

Add the remaining ingredients and blend until frothy.

Enjoy!

 

 

 

ESSENTIAL OILS FOR SUMMER TRAVEL

Essential Oils For Summer TravelIt’s summertime!!!

Preparing for travel can make or break your family experience for the summer. With all of the outdoor adventures and fun in the sun, you want to make sure you have your essential oils to help recover from your excursions!

Here are some essential oil tips for your travels:

Lavender: Great to help soothe sun burns, bug bites and boo-boos. Apply a drop with a few drops of a carrier oil (like fractionated coconut oil) to the affected area. It can also help promote feelings of relaxation at night. Diffuse 4-6 drops in a diffuser or apply a few drops to the bottoms of the feet and inhale the residual oil on your hands several times.

Melaleuca: Use when your kiddos get a skin irritation from their adventures. Apply a drop with a few drops of a carrier oil (like fractionated coconut oil) to the affected area.

Peppermint: This will be one of your faves!

Feeling a little head tension? Place a drop under your tongue and sip a little water. Swish for 30 seconds and swallow. This is my favorite way to help my occasional head tension. I also use a rollerball mixture of peppermint with fractionated coconut oil to apply to areas on my head where I may feel some tension.

Overheated? I carry a spray bottle of peppermint spray. Add 6 drops of peppermint to a spray bottle of water. Viola! You have a cooling spray to give you relief from the summer heat!

Ladies, feeling some “golden-glow heat”? Apply the rollerball blend to the back of your neck or the inside of your ankles. Many ladies don’t leave home without this!

Immune Blend: This blend contains wild orange peel, clove bud, cinnamon bark/leaf, eucalyptus leaf, and rosemary leaf/flower. This immune blend supports the immune and respiratory function, protects against environmental threats and it even helps promote healthy circulation.

This is a great oil blend to use when traveling on planes and other mass transit. When traveling, it is so easy to pick up environmental threats. You can apply a couple of drops with a few drops of fractionated coconut oil, on the bottoms of your feet before putting on your shoes. Using it aromatically is good too, especially on planes. You can place a drop in your hands and rub together, cup your hands and inhale several times.

Digestive Blend:  Traveling equals indulging in lots of food and unhealthy foods, since you may be eating out often. This “tummy tamer” contains Ginger, Fennel, Coriander, Peppermint, Tarragon, Anise, and Caraway. I love how this blend aids in the digestion of food, soothes occasional upset stomachs, and reduces uncomfortable gas and bloating.

Respiratory Blend: Laurel Leaf, Peppermint, Eucalyptus, Melaleuca, Lemon, Ravensara, and Cardamom make up this blend. It helps maintains feelings of clear airways and easy breathing while minimizing the effects of seasonal threats. It can be applied topically to the chest, back, or bottom of feet, or diffused at nighttime to calm the senses and promote a restful sleep.

Soothing Blend: Venturing out on vacation can be hard on your body. Swimming, surfing, hiking and playing outdoors can leave you with some muscle and joint discomfort. You will thank me for this soothing combination of Certified Pure Therapeutic Grade® essential oils of Wintergreen, Camphor, Peppermint, Ylang Ylang, Helichrysum, Blue Tansy, Blue Chamomile, and Osmanthus. This combination of oils helps soothe your muscle and joint discomfort. I use it for working out as well. It’s definitely a staple in my bag!

Outdoor Blend Spray:

For outdoor use, my family reaches for the Outdoor Blend. Ylang Ylang Flower, Nootka Wood, Cedarwood Wood, Catnip, Lemon Eucalyptus, Litsea Fruit, Arborvitae Wood essential oils, Vanilla Bean Absolute in a base of Fractionated Coconut Oil and Tamanu Seed Oil, make up this blend. Spray this on your body to act as an effective, natural barrier against pesky critters.

Also, remember to stay hydrated and get a good night sleep!

Bubble time

These oils have traveled with us for several years now. We literally won’t leave home without them. Please contact me at sonyamilu1@gmail.com if you are interested in learning more about oils or would like to start ordering your own oils for your family’s wellness. Do you have a favorite oil you love to bring on your travels? Please share below!

Have a safe and adventurous summer!!!

Blessings,

Sonya

 

 

 

SAVORY GUACAMOLE – GONE IN 5 MINUTES!

Guacamole Post

This guacamole is probably one of my best snack recipes. So with Cinco de Mayo on the horizon, I thought I would share it with you! I made this dip last week for our marriage ministry and I kid you not, it was gone within five minutes! The balance of the sweet onion, minced fresh garlic, the hint of lime with a dash of cayenne… it was spot on with our Mexican fiesta. Ole! (I swear I just heard a Guitarrón in my head! 🙂

I wanted to keep this recipe clean and authentic, so this is quick and easy for you to create in your kitchen. I used my food processor, but you can totally do this without one. The texture will just be “chunkier”. I added pure doTERRA lime essential oil, at the end of the mixing, to add depth to the flavor. It really brings out that bite of lime that totally compliments this recipe. You can purchase the oil here.

Note: This recipe fed over 20 people (as a garnish/dip). Please use organic ingredients when available.

Ingredients:

3 Haas avocados, quartered

1/2 medium sweet onion, quartered

1 medium ripe tomato, quartered

3 garlic cloves, peeled

1/2 tsp sea salt

1 lime, juiced

handful of fresh cilantro

Dash of cayenne pepper

1 drop pure lime essential oil

Preparation:

Add ingredients to the food processor in order listed (except for lime essential oil).

Pulse mixture until you reach the desired consistency.

Place in a glass bowl and add the essential oil. Stir with a wooden or stainless steel spoon. The essential oil can leach toxins from plastic containers or utensils and I avoid metal, so the avocado doesn’t brown.

Enjoy with a clean-eating salad or tortillas!

Happy Cinco de Mayo!!!

 

 

 

 

7 WAYS TO COMBAT SEASONAL THREATS

Little Muscle Man

Well seasonal threats are in full swing these days!!! Everyone is commenting on how hard they are being hit. Friends and family have been contacting me, asking me about natural solutions and good preventative steps to support their immune system. So, I thought I would share what works well for our family.

Sterilize or change out your toothbrush. The verdict is still out on whether this really shortens your exposure to seasonal threats, however, it can’t hurt to keep a clean toothbrush! Dentists recommend that you change out your toothbrush or replace the head on an electric toothbrush, every three months. They also recommend to clean your toothbrush at least every week. I submerge mine in diluted vinegar water or an immune support blend of essential oils, diluted with water. I don’t leave my brush in too long, so the oils won’t damage it.

Change your linens everyday. Did you ever realize how many germs you are transferring to these articles throughout the day? You come in contact daily, with your hand towels, wash cloths, towels, and bed sheets. Washing your linens daily, while you are feeling under the weather, helps reduce those germs. And spray the clean sheets with lavender essential oil to help promote better sleep.

Get good sleep! At least eight hours of sleep and no later than 10 PM. if you have a respiratory irritation, elevate your pillow about 45 degrees to help any postnasal drip drain properly. You can also diffuse either eucalyptus, a respiratory blend of essential oils or an immune support blend of oils while sleeping.

Stay hydrated. Sometimes, when our immune system is suppressed, we can lose more water than normal. Some of the losses are due to higher temps in our bodies, fluid loss through sweating, and even more trips to the bathroom. Drinking lots of water also helps break up any mucus, helping to reduce further irritation. And if you are eating less, you are probably drinking less. Try my homemade Gatorade elixir!

Eat whole foods!!! A healthful diet is key in being proactive in protecting your body from seasonal threats. Steer clear of sugar and dairy when your immune system is compromised. These foods only suppress your immune system. Green juices, smoothies, chicken bone broth soups and lots of warm veggie soups are key. They digest easily, soothe your tummy and nourish your body.

Support your gut! Your digestive system is the foundation of your health! A healthy gut gives your body a strong defense against illness and even chronic disease. A good probiotic and digestive enzymes are a nourishing way to support your digestive system. Fermented foods are also a great way to support your tummy. I love kombucha, kimchi and kefir. You can get all of these at your local Whole Foods or health food store.

Natural Solutions. My go-to essential oil combos to support my family’s immune system are these:

Eucalyptus and a respiratory blend to help soothe and support any respiratory discomfort.

Immune blend to support against any seasonal threats.

Digestive blend to help soothe any tummy discomfort.

Basil and lavender to help soothe any ear discomfort and promote a better night’s sleep.

(If you would like to learn more about the brand of essential oils I use and how I apply them, please feel free to contact me!)

I hope you find these tips helpful for your family! If you have any great natural solutions that work for your family, I would love to hear about them. Please share them below in the comments!

SLOW COOKER MEXICAN CHICKEN + RICE

 

Slow Cooker Mexican Chicken + Rice

One of my goals this year is to create a staple of quick and easy, clean-eating recipes. So, the best appliance for me to use is my slow cooker! A friend of mine shared a recipe she uses and so this is my rendition of her slow cooker chicken and rice. I wanted to add some depth to the flavor of the rice, so I added cilantro and lime essential oil! This meal literally only took 10 minutes total to prepare! Let the mommas rejoice!!

I hope this recipe helps other moms in their crazy, busy schedules. I was inspired to create this dish from a conversation I had with a group of my close friends. We all homeschool, have many commitments and often feel pulled in too many directions. Our desires are to have a healthy balance in our home life and still be good moms and wives. (That statement in itself could be a great post topic!) Do you ever feel like that some days?

Okay, here is the recipe to make you feel like supermom for a day!

Ingredients:

1 jar of salsa (I used Muir Glen from Whole Foods)

1 can of organic black beans, not rinsed (I used Whole Foods brand since they now carry BPA-Free cans!)

1 1/2 – 2 pounds organic chicken breast

3 cloves of fresh garlic, minced (I used a garlic press)

1 cup of organic vegetable broth

2 cups organic brown rice

1/4 cup freshly chopped cilantro (divided)

1 Tbs. fresh lime juice

1 drop lime essential oil

Salt + pepper to taste

Preparation:

Add the salsa, black beans, garlic, chicken, and vegetable broth, in that order, into your handy dandy slow cooker. Set the slow cooker to high, cover and walk away! Let cook for about 5 hours.

About 1 hour before it’s ready, cook your rice and shred the chicken in the slow cooker. This infuses the meat with more seasoning!

Once your rice is done, mix the lime juice, lime essential oil and half of the cilantro together and then gently stir into the rice. 🙂

Stir in the other half of the cilantro to the chicken mixture.

Spoon out 1/4 cup of rice and pour 1/2 cup of chicken mixture over it. If you want to really keep the carb count down, pour chicken mixture over a bed of greens. Enjoy!

 

 

 

 

7 HABITS FOR RESTFUL SLEEP

 

 

7 Habits For Restful Sleep

Let’s talk about the “s” word. Sleep. We will save the other word you were thinking for another post 😉 There are so many benefits of getting good sleep. It’s such an easy thing to address, but it’s one of the first things we neglect.

How many hours on average, do you sleep per day? Not getting more than eight hours of sleep per night can have a serious affect on your health.

According to an article from the Harvard Medical School, sleep affects your memory, mood and even learning process. Healthy sleep habits support your immune system, your exercise performance, slows down your aging process, and even affect your cortisol levels which can have a huge impact on your weight and hormones.

Here are six ways to improve your daily sleep habits.

#1 Go to sleep before 10 P.M. 

Around 10 P.M., your body’s internal clock goes through a repair and restoration cycle and there is a rise in your melatonin production. This is so important in getting a good night’s sleep.

#2 Avoid technology at least 2 hours before bed. 

Watching TV, reading your email or perusing through social media before bed, can actually effect your circadian rhythm. The light stimulates your brain and causes you to be alert, making it difficult to fall asleep. It also affects the quality of your sleep. This is another reason to keep your room completely dark when you sleep. Even the smallest night light can have a negative impact on your sleep.

#3 Don’t keep electronic devices near your bed.

I know this is a hard one for people since they may use it for their alarm clock. Your wireless devices emit EMF’s (electromagnetic fields) which are linked to cancer and even your quality of sleep.

#4 Take an Epsom salt + lavender bath before bed.

I love taking this spa bath before bed! Epsom salt and lavender are a great combination in relaxing before bed. The Epsom salt contains a natural compound called magnesium and sulfate; which helps reduce inflammation and muscle pain, and detox and destress your body. The lavender essential oil helps reduce anxious feelings and promote peaceful sleep. And the bonus is you smell really good.

#5 Avoid caffeine and sugary and high-card foods before bed. 

Caffeine stays in your system for about 12 hours. High-carb foods break down into sugars, giving you a sugar high by the time you are ready to hit your pillow. Ever wonder why you get that second-wind right before bed?

#6 Jot down your thoughts on a pad on your nightstand.

Myriad of thoughts running through your mind once you hit the pillow? This happens to me all of the time. I keep a pad in my night stand to jot down thoughts or something important I may have to do the next day. This helps me relax and fall asleep more quickly.

#7 Ceritfied Therapeutic-Grade Essential Oils

Lavender is a popular essential oil to use to promote better sleep. It’s safe and effective even on children. You can apply it to the bottoms of your feet, a couple of drops on your pillow or even use it in a diffuser. I also like to use wild orange and vetiver essential oils to help relax and promote better sleep. This combo is also great for your kids. The wild orange seems to help me with my mind chatter and the vetiver is the extra boost to help support my deeper sleep. Right before bed, apply about 2 drops of each oil on the bottoms of your feet with a carrier oil. I only recommend a particular brand for their purity and efficacy. Contact me for further information.

Have any great sleep routines that work well for your family? Please share below. Know a friend or family member who has problems falling asleep? Then share this post with them!

Have a blessed week!

Sonya

 

 

 

Cinnamon Nut Granola

Cinnamon Apple Granola

Are you still trying to figure out a last minute Christmas gift? Would you like to make something special? A homemade gift is truly a nice gesture for a loved one.

I love making homemade gifts for the holidays. We had a busy schedule this season. I didn’t want to totally stress myself out like I do every year. It steals the joy of celebrating the holidays and takes my focus off of the true meaning of Christmas. Every year, I usually make a myriad of cookies. However, this kind of labor of love this year would just be too much. So, I created a healthful granola recipe, filled with fragrant spices and a nutty flavor. I think what really gave this recipe depth, was the pure cinnamon essential oil. It really took the flavor to a new level.

Using large mason jars and red ribbon, really made this an adorable gift from the heart! This recipe yielded about 3 large 320z. mason jars. It was hard to not eat any, as I was making so many batches. So, I may have been able to yield more servings 🙂

Ingredients:

4 cups organic rolled oats (not instant!)

2 organic egg whites, beaten

1 1/2 cups organic raisins

1 cup slivered almonds

1 cup coconut flakes (not shredded)

1/2 cup pumpkin seeds (not salted)

1/2 cup raw honey

2 Tbs coconut oil

1 Tbs pure vanilla extract

2 tsp cinnamon

1/2 tsp nutmeg

1 tsp sea salt

7 drops pure cinnamon essential oil

Preparation:

Preheat the oven to 325 degrees. Line two large bar pans with parchment paper.

In a large bowl, combine the oats, almonds, coconut flakes, pumpkin seeds, cinnamon, nutmeg and sea salt.

In a small sauce pan on medium heat, melt the honey, coconut oil and vanilla extract. Remove pan from the heat and add the cinnamon essential oil. (**Use a stainless steel or wooden spoon. Don’t use any plastic because of the essential oil.)

Pour the honey mixture into the oat mixture and then add in egg whites. Mix well and then divide the mixture between the two pans.

Place in oven and stir granola every 10 minutes. I usually bake for about 30 minutes. Ovens vary in temperature so check your granola after the first 20 minutes. You don’t want to overcook it. It should have a nice medium, golden brown color. Add the raisins and then let it cool and store in an airtight container. Mason jars are perfect for this recipe! Will keep for at least a week. Refrigerate or keep at room temperature.