Table of Contents
04 | Introduction
05| What Are Essential Oils?
07| History of Essential Oils
10| Why Essential Oils Are So Powerful
12| Quality of Essential Oils … What You MUST Know
13| How to Use Essential Oils
17| The 7 Most Powerful Essential Oils to Stock in Your
Herbal Cabinet
1. Lavender
2. Peppermint
3. Lemon
4. Frankincense
5. Melaleuca (Tea Tree)
6. Protective Blend
7. Digestive Blend
Introduction
What would a king keep in their cabinet? If we look back in
ancient days to see what King Solomon, King David, King Tut,
Queen Esther or Cleopatra would have put in their cabinet,
what do you think you would have found?
Well, according to ancient documentation, you would have found
essential oils. Essential oils were used by kings and queens as
part of their daily health regimen and were often more costly
than gold and silver.
The purpose of this guide is to empower and train you to
take control of your health with essential oils. This guide
combines both science and ancient wisdom to give you the
best recommendations for do-it-yourself home remedies with
essential oils.
Today, our cupboards and cabinets are full of synthetic chemicals
and pills that not only often ineffective, but usually come with
side effects. Why continue to rely exclusively on these substances when God has provided us with
plant-based essential oils that are even more powerful?
Just adding some of the most common essential oils like lavender, frankincense, lemon,
peppermint and clove oil to your daily health regimen can:
And these are just a few of the health benefits of using essential oils.
Now let’s talk a bit about what essential oils are, the history of these oils and how you can use
them to transform your health!
† These statements have not been evaluated by the Food and Drug Administration.
> Support seasonal immunity
> Relax your body and soothe sore muscles
> Promote skin health
> Support healthy inflammation response
> Promote healthy hormones
> Support healthy digestive function
> Cleanse your lymphatic system
> Clean your home
> Be used in homemade personal
care products
BENEFITS
| 4
What Are
Essential Oils?
Essential oils are extracted directly from the bark,
flower, fruit, leaf, seed or root of a plant or tree and
just one drop can have powerful health benefits.
Essential oils are typically created through the process
of distillation that separates the oil and water-based
compounds of a plant by steaming.
Essential oils are highly concentrated oils that have a
strong aroma. By concentrating the oils of these plants
you are literally extracting some of the most powerful
compounds of a plant into a single oil. For instance, in
order to get one pound of lavender essential oil, it
takes 150 pounds of lavender flowers!
So essentially (pun intended) you can receive 150
times the beneficial properties from lavender essential
oils than you would from using straight lavender.
These natural oils in plants protect the plant from
insects, shield the plant from a harsh environment
and help them adapt to their surroundings. By taking
essential oils, you are harnessing the protective and
health-promoting powers of a plant. Essential oils are
truly the most potent form of plant-based medicine.
Their power to heal and cure disease is so effective
that by using essential oils many people are able to
avoid the need to use a plethora of drugs or have
various types of surgeries.
† These statements have not been evaluated by the Food and Drug Administration. | 5
Water is heated
creating steam
The steam passes
through the plant
matter, pulling out
the oil
The oil rises
with the steam
The condenser
cools the steam
In the seperator, the oil
rises to the top of the
water and is extracted
1
2
3
4
5
6
† These statements have not been evaluated by the Food and Drug Administration. | 6
History of Essential Oils
Aromatic plant
oils are a vital
component of
ancient culture
that dates back
to nearly the
beginning of time.
It appears that it
was the Egyptians
who first made
extensive use
of herbs with
distillation methods around 3,500 B.C.
Essential oils were used in Egyptian health
protocols and used in the burial of rulers
and pharaohs.
When King Tut’s tomb was opened, 350
liters of essential oils were discovered in
alabaster jars. It’s been documented that
Cleopatra, who was famous for her beauty
and charm, owned the first spa near the
dead sea where she used essential oils for
her personal beauty treatments.
Also, essential oils were used by Moses and
were referenced in the Bible. In fact, in the
book of Exodus when the Lord refers to
holy anointing oil, it was a specific formula
God recommended.
This formula was used to anoint priests
and kings. And, this holy anointing oil was
used when someone went to the priest for
healing. The oil was poured onto their head,
and they were prayed for. And this wasn’t
just a ritual, this oil was known to have
powerful properties.
BIBLE
ANOINTING
OIL
Myrrh 6 kg
Cinnamon 3 kg
Calamus 3 kg
Cassia 6 kg
Olive oil 7 kg
† These statements have not been evaluated by the Food and Drug Administration. | 7
In the book of Numbers 16, Moses tells the
high priest Aaron to burn oils as incense
to stop a plague. We know that these
oils, especially cinnamon, have powerful
antibacterial properties that can help balance
the digestive tract and defend the body.1
Other essential oils used frequently during
that time period include frankincense, hyssop,
spikenard and cedarwood.
This wisdom then sailed across the
Mediterranean and evidently reached
Hippocrates, who utilized aromatherapy to
enhance massage techniques a few centuries
before the coming of Christ. Somewhere in the
midst of this knowledge transfer, China and
India also started to employ herbal remedies
and embraced essential oils extensively.
Then, as the Bible tells us, 3 wise men gave the
infant King of Israel gifts of gold to honor his
royalty, frankincense as a perfume, and myrrh
for anointing oil. Although there is probably
some truth to this, other sources claim that
the wise men from the far east were actually
being more practical by giving the baby Jesus
these precious, costly items that could double
as potential health remedies.
“In the Bible,
essential oils
are referenced
264 times and
33 different
types of oils
are mentioned.”
During that time frankincense was used to
support the immune system and healthy
inflammation response. Myrrh was known to
help recovery after pregnancy and support
hormonal health.
As civilizations transferred world power, the
essential oil techniques from Greece traveled
to Rome which favored aromatherapy and
fragrances. After the fall of the Roman Empire,
Persia picked up these techniques and
perfected the essential oil distillation process.
Sadly, the Dark Ages brought with it a disdain
for Hippocrates’ holistic approach. However,
because the Catholic Church viewed bathing
as inappropriate, high esteem was given
to aromatics, which coincidently are also
antimicrobial, to keep foul odor at bay.2
Little
did they know that their perfume was also
helping stave off airborne germs!
During this era, it’s believed that Monks
continued the tradition of essential oils and
† These statements have not been evaluated by the Food and Drug Administration. | 8
secretly kept herbal tradition alive in the halls of their monasteries. Unfortunately, traditional
herbalism was viewed as “witchcraft,” and many herbalists were either burned at the stake or
persecuted.
Thankfully, the Renaissance resurrected herbalism and physicians such as Paracelsus challenged
his medical colleagues with testimonials of successfully using plants in patient protocols.
What we know as modern “aromatherapy” was not introduced formally until French chemist
Rene Maurice Gattefosse first coined the phrase in 1937. Although he wasn’t necessarily a natural
health advocate, he became interested in essential oils after a 1910 accident where he badly
burned his hand. Gattefosse used the first available salve in his laboratory — a pure, undiluted
lavender oil compound that not only immediately eased the pain, but aided in wound healing
without infection or scar.
Because of Gattefosse’s work, Dr. Jean Valet used essential oils with injured soldiers in World War
II. This led to Marguerite Maury being the first person to “individually recommend” essential oil
combinations using a Tibetan technique for back massage applied to nerve endings along the
spine.
Today, essential oils are still used by “kings” and “priests” as well as by doctors, nutritionists and
other experts along with laypeople all over the world.
† These statements have not been evaluated by the Food and Drug Administration. | 9
Why Essential Oils
Are So Powerful
Essential oils are composed of very small molecules that can
penetrate your cells, and some compounds in essential oils
can even cross the blood-brain barrier. They differ from fatty
oils (like those in vegetables or nuts) that come from large
molecules as they are more easily absorbed.
For instance, most vegetable oils will stay on your skin and may
even clog your pores because they are not small enough to get
into your system whereas essential oils will soak right into your
skin.
Essential oils placed anywhere on the body are “transdermal,”
which means they can actually pass through your skin and into
your circulatory system and cells.3
These oils are typically used in four ways: topically, inhaled by
using a diffuser, taken internally and used for personal care.
Many essential oils are so powerful that when used topically
or internally, they must be diluted with a carrier oil like olive,
coconut or jojoba oil.
Because of the incredible ability of essential oils to travel
through the body and air, even diffusing essential oils can have
great health benefits. Think
about how powerful the
scent of these oils are.
An example would be if
you had peppermint leaves
in your kitchen. Could you
smell them from 10 feet
away? Probably not. But if
Virus Cell
Bacteria Outer Membrane
Essential Oils
† These statements have not been evaluated by the Food and Drug Administration. | 10
you are diffusing peppermint, cinnamon or oregano essential oils, you can smell them throughout
most of your home!
That’s because the volatile compounds in essential oils can pass from the air into your olfactory
system. Your olfactory system, which is your sense of smell, is connected directly to your brain
and what you smell can go into your cells and your bloodstream within seconds.
This is great for times when your children are not feeling well, as you can simply diffuse essential
oils of clove and frankincense in the air and support their immune system through olfaction.4
Once in your system, these oil compounds have the ability to protect and support your body in
various ways. Promoting health by means of your olfactory system is why using essential oils has
been referred to as aromatherapy.
It’s important to mention that dried herbs and medicinal tinctures also have health-promoting
properties. For instance, ground ginger root, cinnamon and echinacea have many health benefits.
Also, consuming healthy foods such as vegetables and fresh herbs can support overall wellness.
But in terms of compounds that have the strongest concentrated health-promoting properties,
none of these are as powerful as essential oils.
† These statements have not been evaluated by the Food and Drug Administration. | 11
Quality of Essential Oils …
What You MUST Know
This is one of the most vital things you must know about essential oils … not all essential oils are
created equally. In fact, most of them are worthless to your health and potentially toxic. There are
four grades of essential oils:
† These statements have not been evaluated
by the Food and Drug Administration.
Synthetic and Altered Oils 1 | • created in laboratory and lowest grade of oil
Natural and “Pure” Oils
• may be overly processed so they lose beneficial compounds 2 | • most commonly sold type of essential oils
Certified Therapeutic Grade Essential Oils
• steam distilled, containing beneficial compounds
• they may or may not have been sprayed with pesticides
• therapeutic grade is a first-party designation; i.e. self-certified and
not recognized by third parties
3 |
Certified Organic Essential Oils
• the highest grade of essential oils with greatest
beneficial properties
• free of pesticides and chemicals
• third-party certified for purity
4 |
Creating true quality essential oils starts with planting high quality plants in nutrient-dense
organic soil. Then these herbs or plants must be harvested when their beneficial compounds are
most available.
Next, oils should be extracted using steam distillation, CO2 supercritical fluid extraction or cold
pressed without using chemicals.
Finally, the oils should be bottled in dark glass containers to protect from oxidation and sunlight.
When purchasing essential oils, always buy certified organic oils whenever possible.
† These statements have not been evaluated by the Food and Drug Administration. | 12
How to Use Essential Oils
There are four main ways I recommend using essential
oils: topical, inhalation, internal and personal care.
1 | TOPICAL USE
Some essential oils can be placed directly on the skin, but some cannot and should be mixed with
a carrier oil. Some of the best carrier oils include coconut oil, almond oil, olive oil, jojoba oil and
pomegranate seed oil.
Simply take 3–5 drops of the essential oil and put directly
onto your skin. If it needs a carrier oil, mix 3–5 drops of
essential oils with 1 teaspoon of a carrier oil like coconut oil.
Key points of
application on
the body are:
Behind ears
Neck
Abdomen
Soles and tops
of feet
Along spine
Temples
Upper back
How to Use Essential Oils
† These statements have not been evaluated by the Food and Drug Administration. | 13
To apply topically,
I recommend:
Put 3 drops in palm
with carrier oil if
necessary.
Rub oils together with
palm and fingers,
then apply to area in
circular light massage
movement.
1 |
2 |
Other ways to use oils
topically include:
Baths
15 drops mixed with 1/2 cup of Epsom salt makes a
fantastic aromatherapy bath. This can help improve
circulation, relieve sore muscles, soothe skin, open
airways, relax the body and improve sleep. Use soothing
oils like eucalyptus and lavender.
Compresses
10 drops per 4 ounces of water. Soak cloth and apply for
bruises, cuts, aches and pains. Peppermint is one of the
best for muscle aches, and lavender is great for cuts and
burns.
Salves
A 2.5% dilution is recommended, which is 15 drops per
1 ounce of oil. You can make salves by mixing coconut oil,
beeswax, vitamin E oil and essential oils. You can store
salves in a metal or glass container and use for things like
cuts, scrapes, bruises or for sore muscle rubs.
† These statements have not been evaluated by the Food and Drug Administration. | 14
2 | INTERNAL USE*
Research suggests that many oils are more effective when taken orally. But only pure certified
organic oils should be taken this way. Dosage and dilution is dependent on age, size and health of
individual. If you have more in-depth questions, consult your nutritionist or physician.
Suggested internal use methods include:
• Put several drops of oil into an empty capsule and swallow with water
• Add 1–3 drops to a glass of water, almond milk or coconut milk
• Put 1–3 drops to 1 teaspoon of coconut oil then consume
• Add 1–3 drops to 1 teaspoon of raw honey
• Drop directly under tongue with certain oils
I personally put
drops of peppermint
and lemon oil in my
water and drink it
throughout the day.
*CAUTION: Certain oils can be used internally and others cannot. Certain essential oils suitable for
adults are not healthy for children. In-depth questions about internal dosage should be directed to
a nutritionist or physician. The following essential oils should never be taken internally: anise, basil,
fennel, hyssop, pine, cypress, arborvitae, birch, cedarwood, eucalyptus, white fir and wintergreen.
† These statements have not been evaluated by the Food and Drug Administration. | 15
3 | INHALATION WITH DIFFUSER
Another excellent way to use essential oils is to diffuse them. As discussed earlier, the molecules
in essential oils are small enough to pass into your body and cells to support health and wellness.
Here are some directions when using a diffuser.
Here are some ways
to diffuse essential oils:
• To clean the air, add in essential oils
of lemon and clove
• To improve energy, add in peppermint
• To induce relaxation, add in lavender
* I have the diffuser going around the house
and my office all day.
“Putting 15 drops of
essential oils in a diffuser
or in warm water is fast
becoming one of the
most popular ways to use
essential oils.”
4 | PERSONAL
CARE USE
In just a bit, I also want to discuss some
common home recipes with essential oils
— like homemade toothpaste, deodorant
and body lotion — but first let’s talk
about the top essential oils to stock in
your herbal cabinet.
† These statements have not been evaluated by the Food and Drug Administration. | 16
The 7 Most Powerful
Essential Oils
to Stock in Your
Herbal Cabinet
Well known for its soothing, calming properties,
lavender is wonderful for promoting natural
healing time for burns, cuts, stings and other
wounds. It’s jam-packed with antioxidant power,
which is why researchers from Tunisia evaluated
its ability to support healthy blood sugar levels and
reduce oxidative stress.5
A Russian scientist Rene Gattefosse first discovered
the beneficial properties that lavender oil possessed
when he severely burned his arm in an accident.
He immersed his hand in a vat of lavender essential
oil and found that the oil aided in natural healing
without any scarring!
LAVENDER
Lavender oil benefits
• Relaxes body and reduces stress
• Promotes natural healing of wounds and burns
• Supports healthy blood pressure and cholesterol
levels
• Promotes restful sleep
• Promotes healthy skin and appearance
• Supports hormone balance
• Supports healthy blood sugar levels
Uses
+ Rub on neck in evening to relax body and improve sleep
+ Detox and relaxing bath — add lavender essential oils and Epsom salts to restore body
after a challenging day
+ Apply to your kids’ cuts, scrapes, rashes, burns and wounds
+ Diffuse in the air to relax and improve mood
+ Take as supplement or use topically on neck to support healthy blood pressure levels
+ Put on as fragrance to replace chemical perfumes
| 18 † These statements have not been evaluated by the Food and Drug Administration.
Pleasantly suitable for an abundance of oral and
topical uses, peppermint may be the most versatile
essential oil in the world.
Research has found peppermint can support healthy
digestion and relieve occasional gas and bloating.6
Peppermint essential oil gives a cooling sensation
and has a calming effect on the body that can help
relieve sore muscles when used topically. It also has
antimicrobial properties so it can help freshen bad
breath and support healthy digestion.
PEPPERMINT
Peppermint oil benefits
• Improves focus, energy and concentration
• Supports digestion
• Reduces muscle soreness
• Fights bad breath
• Improves breathing
• Supports seasonal immunity
Uses
+ Mix with coconut oil and rub topically on sore muscles
+ Diffuse in air to improve focus and energy
+ Use on bottom of feet and chest to improve breathing
+ Mix with coconut oil and baking soda for homemade toothpaste
+ Put 1 drop in water to freshen breath
+ Take 1 drop in water to support healthy digestion
+ Mix with coconut oil and dark chocolate to make homemade peppermint patties
| 19 † These statements have not been evaluated by the Food and Drug Administration.
Lemon is best known for its ability to support the body’s
natural detoxification and is widely used to stimulate
lymph drainage, to rejuvenate energy, purify skin and act
as an insect repellant. Lemon oil stands out, for research
has recently discovered that it carries powerful cleansing
properties.
According to a study published in the International
Journal of Food Microbiology, lemon oil may actually be
the most powerful antimicrobial agent of all the essential
oils. Lemon essential oil actually comes from the lemon
peel, which is the most nutritious part of the lemon,
something almost no one has in their diet.
Another study published in Experimental Biology and
Medicine found that breathing in the scent of lemon
essential oils supports healthy neurological activity and
promotes the breakdown of body fat.7
Lemon oil is one of the most “essential” oils to have on
hand and can be used for everything from a detoxification
program to freshening up your clothes. I also put a drop
of lemon essential oil in my water every day.
LEMON
Lemon oil benefits
• Promotes cleansing of lymphatic system
• Supports healthy weight management
• Promotes energy levels
• Supports healthy immune system response
• Improves mood and reduces stress
Uses
+ Put 1–2 drops in water to freshen breath
+ Take 1 drop 3x daily as supplement to promote cleansing and metabolism
+ Diffuse to clean air, for a nice citrus scent and to uplift mood
+ Rub on hands in place of hand sanitizer for antimicrobial benefits
+ Put drops in yogurt or smoothie to enhance flavor
+ Mix with olive oil as natural cleaning product
+ Mix with baking soda as natural teeth whitener
+ Improve house smell by diffusing in air
| 20 † These statements have not been evaluated by the Food and Drug Administration.
One of the most underrated essential oils,
frankincense could be the most powerful.
Frankincense is also known as boswellia. It has
been regarded as a holy oil in the Middle East for
centuries. It has been used for the act of anointing
individuals, and is well known biblically as one of
the gifts given to Christ at his birth. In ancient times,
frankincense was valued above gold because of its
use to support health and wellness in a wide range
of individuals and circumstances.
The essential oil has also been used with much
success to support healthy inflammation response
and healthy immune system function.8
FRANKINCENSE
Frankincense oil benefits
• Supports healthy inflammation response
• Supports healthy immune system function
• Aids in the cleansing and detoxification of the body
• Promotes healthy mood
• Spiritual awareness
• Promotes total body skin health
Uses
+ Rub topically behind ears, on chest and neck to support immune system function
+ Take internally to support healthy inflammation response and apply topically on
areas of joint discomfort
+ Apply topically on age spots, scars and stretch marks to aid in skin regeneration
+ Diffuse in the air when praying or meditating
+ Use after a trauma to recenter and calm yourself
+ Diffuse in air to promote seasonal immune system health
+ Take internally, diffuse or use topically for cellular health and longevity
| 21 † These statements have not been evaluated by the Food and Drug Administration.
Well known throughout Australia for its ability
to promote natural wound healing, melaleuca
also known as tea tree oil has powerful antiseptic
properties. Melaleuca has been documented to kill
many germs on contact.
A study published in the British Medical Journal
found that melaleuca is “a powerful disinfectant and
is non-poisonous and gentle” to the body.9
MELALEUCA
(Tea Tree Oil)
Melaleuca oil benefits
• Antiseptic
• Supports healthy gums
• Supports healthy skin and reduces blemishes
• Promotes a healthy scalp
Uses
+ Mix 5 drops with 1 tablespoon of raw honey and use as a wash for blemishes
+ Apply topically to aid in natural skin healing of toenails and feet
+ Add 5 drops to shampoo to improve scalp health
+ Diffuse in the air to purify
+ Gargle melaleuca essential oil and water to support seasonal immunity
+ Put directly on bug, mosquito or spider bites to aid in natural healing
+ Mix 2 teaspoons melaleuca and water in spray bottle for all-purpose cleaner
(excellent for workout mats)
| 22 † These statements have not been evaluated by the Food and Drug Administration.
Make your own protective blend of essential
oils to keep your family healthy and safe. This
formulation is based on a story long told of an
event that occurred during the 15th century
when many people across Europe were suffering
with poor health. There were four robbers
apprehended during this time and when brought
to the judge he asked them how it was they were
not getting sick.
They were spice traders and told the judge they
were protected because of a blend of essential
oils they were covering themselves in — of clove,
cinnamon, citrus, eucalyptus and rosemary.
PROTECTIVE
BLEND
Clove, Orange, Eucalyptus
and Rosemary
Clove essential oil ranks as
the No. 1 herb in the world in
antioxidant value also known
as ORAC score. It’s antioxidant
score is 1,078,700 per 100g
where blueberries are 9,300
per 100g. Clove has also been
shown to possess antifungal
properties.10
| 23
Eucalyptus essential oil
supports respiratory health.
Also, it decreases mucus
production and supports
digestive health.11
Orange peel oil is a powerful
citrus fruit that contains
d-limonene, which has many
benefits, including cleansing
and support of healthy
inflammation response. It has
also been shown to promote
a healthy mood, freshen
odor and support metabolic
function.12
Rosemary essential oil has
been shown to support healthy
brain function.13 It also has
been shown to improve health
of skin, hair, nails and naturally
support hormone balance.
Benefits of this protective blend
• Antioxidant protection
• Disinfectant against germs
• Energizing aroma
• Supports healthy inflammation
response
• Reduces fatigue
• Supports brain health
• Supports a healthy immune
system
• Opens sinuses and supports
seasonal wellness
| 23 † These statements have not been evaluated by the Food and Drug Administration.
As you can see, these
essential oils offer an array
of health benefits and can be
the foundation of your Kings’
Cabinet.
I believe this blend to be the most important
essential oil formulas in the world and can be used
for many things. And it has an amazing aroma so I
diffuse it around my home and office everyday.
Uses
+ Put 1 drop under tongue to freshen breath and
give energy boost
+ Diffuse in air for amazing scent and to sanitize
your home or office
+ Improves breathing
+ Mix with coconut oil and rub on feet to promote
skin health
+ Rub on gums for toothache or mix with coconut
oil and baking soda as homemade toothpaste
+ Mix with aloe vera juice for natural mouthwash
+ Mix with coconut oil and baking soda for
homemade deodorant that actually works all day
+ Take in capsule form to support daily and
seasonal immune response
| 24 † These statements have not been evaluated by the Food and Drug Administration.
Millions of people around the world struggle
with such digestive issues as occasional bloating,
cramps, diarrhea and constipation — and which
can affect almost everyone at some point in their
life.
The father of medicine Hippocrates said “All
Health Begins in the Gut.”
The good news is there is a blend of the essential
oils called DigestEssentials that contains ginger,
peppermint and fennel.
DIGESTIVE
BLEND
Ginger, Peppermint, Fennel
Ginger essential oil supports
healthy inflammation response
and healthy digestion and is
the go-to oil as a reliever of
occasional nausea.14
| 25
Peppermint oil has a cooling
effect on the gut and can
soothe the digestive tract.
Peppermint oil has been
shown to reduce occasional
gas and bloating.15
Benefits of this digestive blend
• Supports healthy inflammation
response
• Reduces occasional gas and
bloating
• Freshens breath
| 25
Fennel essential oil has
a natural sweet flavor and
has been shown to support
healthy digestion function.16
Also, fennel aids the body’s
cleansing process.
Uses
+ Put 3–5 drops in water 3 times daily to
support digestive health
+ Diffuse in air to improve digestive
comfort
+ Massage 2 drops clockwise over
stomach to reduce occasional bloating
and constipation
+ Put 3 drops under tongue to soothe the
stomach
+ Mix with coconut oil and baking soda
for homemade toothpaste
+ Put 3 drops in mouth before meals to
promote healthy digestive juices
Use the
DigestEssentials
blend to support any
digestive-related
health condition.
† These statements have not been evaluated by the Food and Drug Administration.
Essential Oil Application Chart
Dilution is not required. Suitable for topical use and regarded as safe
for children.
Dilution is recommended. Diffuse up to 30 minutes 3x daily. Take as
supplement if recommend by physician or as directed.
Avoid using when in the sunlight or UV rays.
Do not use the oil in this manner
ESSENTIAL OIL TOPICAL INHALATION SUPPLEMENT
G
D
S
W
Basil
Bergamot
Cedarwood
Cinnamon
Clary Sage
Clove
Coriander/Cilantro
Cypress
Eucalyptus
Frankincense
D D D
S D D
G G D
D D D
D D D
D D D
W D D
G G W
D D D
G G G
| 26 † These statements have not been evaluated by the Food and Drug Administration.
ESSENTIAL OIL TOPICAL INHALATION SUPPLEMENT
Ginger
Grapefruit
Helichrysum
Lavender
Lemon
Melaleuca (Tea Tree)
Myrrh
Oregano
Peppermint
Roman Chamomile
Rose
Sandalwood
Spikenard
Wintergreen
Ylang Ylang
D D D
S G G
D
D D D
D
G G
G G G
G G
G G G
S G G
G W
G G G
D
G G G
G G G
G G W
D D W
G G G
| 27 † These statements have not been evaluated by the Food and Drug Administration.
1
http://www.ncbi.nlm.nih.gov/pubmed/25369660
2
http://jac.oxfordjournals.org/content/47/5/565.full
3
http://ndnr.com/mindbody/dermal-absorption-of-essential-oils/
4
http://www.ncbi.nlm.nih.gov/pubmed/21796701
5
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3880178/
6
http://www.ncbi.nlm.nih.gov/pubmed/1742
If you’re wondering where to get started, I recommend starting of every morning
by consuming a superfood shake.
IF YOU READ THIS NUTRITION GUIDE AND ONLY DO ONE
THING, THEN THIS SHOULD BE IT!
Because this change alone is a major improvement. Think about it, if you switch
from your usual breakfast that may consist of grains or other processed foods and
instead consume this shake, you are changing around 1/3 of your entire diet!
If one of your health goals is to lose fat, then in all of your meals you will want to
have a low amount of carbohydrates, and then add plenty of protein, fber and
healthy fat.
For your source of protein I recommend an organic whey protein powder or eggs.
For fber I recommend berries and chia or fax seeds. For healthy fat, I recommend
coconut milk or raw fermented dairy, like kefr.
Here’s the recipe for your Superfood Smoothie:
1/4 cup coconut milk
1/2 cup frozen organic blueberries
1 scoop organic whey protein powder
1 tbsp chia seeds or fax meal
1 scoop green superfood powder
If you want to use the exact Green Superfood Powder and Organic Protein powder I
use, you can learn more and order them from the links below:
Axe Naturals Green Superfood: Click HERE
Axe Naturals Whey Protein: Click HERE
My energy is through the roof when I consume this
superfod shake and it supports your metabolism and your
bodies healing process. I consume this shake both for
breakfast and right after my workouts so I can get optimal
results.
The Superfood Shake
Berry Smoothie
6oz Amasai (Or Coconut Milk)
1 cup raspberries
2 Raw eggs (Or 1 scoop protein)
Stevia to taste
Peach Probiotic Smoothie
6oz Amasai
1 cup frozen Peaches
2 Tbsp Almond or Cashew butter
2 Raw Eggs
1/4 tsp Cinnamon
1 tsp Vanilla
1 Tbsp Honey
SuperFood Smoothie
6oz Amasai (Or Coconut Milk)
1 cup Blueberries or Raspberries
1 cup Kale or Spinach
2 tsp Flax or Chia seeds
Half tsp Cinnamon
Stevia to taste
Breakfast
Breakfast
Gluten free pancakes
1 1 c. gluten free pancake mix (Bob’s Red Mill)
2 eggs
1/2 c. coconut milk
1/2 c. canned pumpkin
1/2 c. fresh or frozen blueberries
1 tsp. vanilla
1 tsp. cinnamon
1 tbsp. coconut oil
Combine wet ingredients in a bowl (except blueberries)
Whisk in dry ingredients carefully to avoid clumping
Stir in blueberries
Heat coconut oil in pan over medium heat
Serve warm with blueberry and maple syrup
Grainless Granola
1 c. sliced raw almonds
1 c. chopped walnuts
1 c. chopped dried apples
1 c. blueberries
1 c. coconut fakes
pinch of cinnamon
Toss all ingredients together in a large bowl.
Serve with berries.
Superhuman Shake
3 Raw Eggs
8 oz. Amasai or Goats Milk Yogurt
4 Tbsp Almond Butter
2 Tbsp Flax Seeds or Flax Meal
1 tsp Cinnamon
1/2 Banana
Hummus
2 cans garbanzo beans
1/4 c. raw sesame seeds
1 Tbsp olive oil
1/4 c. lemon juice
1 garlic clove, peeled
1 tsp. cumin
Sea Salt to taste
Drain and rinse garbanzo beans, reserving 1/4 c. liquid.
Place all ingredients in a blender and blend.
Add more water or olive oil until desired consistency
is reached.
Snacks
Snacks
Guacamole
2 avocados
1 lime
2 cloves of garlic, minced
1 small tomato or salsa
1 tsp. sea salt
1/2 tsp. dill
Spoon out avocados into large bowl.
Add lime juice, minced garlic, and chopped tomato.
With a spoon, mash together until mixture becomes creamy.
Add sea salt and dill.
Refrigerate and serve with bell pepper slices or celery.
Anti-Oxidant Trail Mix
1 c. pecans
1 c. almonds
1/2 c. raisins
1/2 c. dark chocolate chips (unsweetened)
1 c. dried apple slices
sea salt, sprinkled
cinnamon, sprinkled
Combine all ingredients in a bowl.
Lunch
Superfood Salad
1 cup Spinach
½ cup blueberries and strawberries
4 oz Salmon or Chicken
¼ sliced cucumber
¼ cup sliced almonds
¼ cup sliced orange/yellow/red peppers
Lemon Tahini Dressing
½ cup lemon juice
1/3 cup extra-virgin olive oil
1/3 cup tahini
2 tbsp honey
2 cloves minced garlic
1 tsp sea salt
1 tsp black pepper
Lunch
Vegetable Soup
2 Tbsp raw or organic butter
2 med. garlic cloves, smashed
1/2 c. chopped red onion
1 c. celery, chopped
2 zuchinni’s, chopped
1 large carrot, diced
1/2 c. tomato, diced
1 lb. mushrooms, chopped
2 tsp. dried thyme leaves
8 c. vegetable or chicken stock
1 Tbsp. Bragg’s liquid aminos
10 oz. green beans
1/2 c. chopped parsley
sea salt & pepper to taste
In a large pot over medium heat, melt butter. Add
garlic and onions and sauté, stirring occasionally,
for 3-5 minutes.
Add celery, zuchinni, tomatos, carrots,
mushrooms, herbs, salt & pepper. Cover and
cook, stirring occasionally, for 7-8 minutes.
Add stock, cover and let simmer for an additional
10-20 minutes or longer. Stir in Bragg’s, green
beans and parsley and simmer for a few more
minutes.
Lunch
Green-Fed Stir-Fry
5 Tbsp coconut Vinegar
1 Tbsp honey
1 Tbsp coconut oil
1 Tbsp minced fresh ginger root
1 Tbsp minced garlic
1 lb. grass-fed beef round steak, cut into thin strips
8 oz. chopped broccoli
1 red bell pepper, sliced
4 oz. mushrooms
First add coconut oil to pan, let heat for 1 minute.
Then add in all ingredients.
Heat for 8-10 minutes
Serve over brown rice.
Chicken Salad Lettuce Wrap
4 c. leftover, cooked chicken
3 c. diced celery
1 c. sliced red grapes
2 tsp. lemon juice
2/3 c. mayonnaise alternative (Veganaise)
1/4 c. chopped walnuts
sea salt & pepper to taste
Place all ingredients in a bowl and mix together.
Scoop into lettuce wraps, or lettuce bowls.
Sides
Garlicky Greens
2 c. Kale
3 cloves Garlic
½ Onion
1 tbsp Coconut Oil
Sea salt and black pepper to taste
Add coconut oil to preheated pan
then sautee garlic and onions for 2 minutes,
Add Kale.
Sea salt and black pepper to taste.
Mashed Faux-Tatoes
1 med. head caulifower (about 1 1/2 lbs.)
1/2 c. raw or organic butter
1/2 tsp. sea salt
5-8 grinds black pepper
minced chives (optional)
Steam caulifower until tender
In a food processor, blend all ingredients
until smooth
Dinner
Green-fed Meatballs
2 pounds green-fed beef
2 organic eggs
1/4 cup almond meal or Gluten Free breadcrumbs
1 teaspoon Italian seasoning
1/4 large onion, grated
1/2 tsp sea salt
1/8 tsp black pepper
1/8 tsp fresh ground nutmeg or cinnamon
½ cup organic BBQ sauce or Ketchup
Mix all ingredients well then shape into 1” balls
Bake at 350 for 20 minutes then serve
Powerburgers
1 pound green-fed beef
¼ cup thinly sliced onions
½ tsp turmeric
¼ tsp garlic powder
¼ tsp black pepper
1 tbsp coconut aminos or bragg’s liquid aminos
Mix ingredients in bowl then make into 4-inch
patties. Cook on grill or skillet for 4 minutes then fip,
cook for 2 more minutes then add on raw cheddar
cheese, cook for 2 more minutes then serve.
Dinner
Salmon Patties
2 cans wild caught Alaskan salmon
4 eggs
2 Tbsp. olive oil
1/2 onion, chopped
1/2 box Mary’s Gone Crackers, crumbled
Combine all ingredients in a large bowl and
form into patties.
Heat 1 Tbsp. coconut oil or grapeseed oil in a large
skillet over medium heat. Cook patties 5 minutes
on each side.
Gluten Free Chicken Tenders
10 Chicken Strips
1/2 cup, Gluten Free Flour (Bob’s Red Mill)
1/2 tsp. Paprika
1/4 tsp. Cayenne
1/4 tsp. Sea Salt
1/4 tsp. Black Pepper
1/4 tsp. Garlic Powder
2 Tbsp. Coconut Oil
Mix dry ingredients in bowl, then coat chicken.
Cook in a pan with coconut oil.
Dessert
Dark Chocolate Covered Berries
2 Chocolate Bars
2 Tbsp. toasted fax seeds
2 c. fresh blueberries
Melt chocolate in a bowl over a pan of simmering water.
Stir frequently until melted and smooth. Stir in Flax.
Remove from the heat, mix in blueberries.
Spoon small clumps of blueberries onto waxed paper
on baking sheet. Refrigerate until frm, (10 min).
Avacado Mousse
1/2 c. medjool dates, (soak in cold water, 2-3 hours)
1/2 c. maple syrup
1 tsp. vanilla extract
2 c. mashed avacado (about 3 avacados)
3/4 c. organic cocoa or carob powder
1/2 c. water
Blend or process dates, maple syrup and vanilla until
smooth. Add mashed avacado and cocoa powder. Add
water and process until smooth. Serve chilled.
Dessert
Coconut Macaroons
6 egg whites
1/4 tsp. celtic sea salt
1/2 cup raw honey
1 tbsp. vanilla extract
3 cups unsweetened coconut
In mixing bowl, whisk eggs, sea salt, raw honey,
vanilla and coconut.
Spoon batter on to parchment paper on cookie sheet
Bake and 350 degrees for 10 to 15 mins until lightly
browned.
Superfoods are natural, nutrient-dense compounds that contain high
concentrations of essential nutrients with proven health benefts. They’re high in
vitamins, minerals, omega-3 fatty acids, probiotics, or antioxidants... just to name
a few!
Over the past several years I’ve worked with a range of Olympic level
athletes, and they all have the same thing in common...they’re simply the best at
what they do! I like to think of SuperFoods like Olympic competitors. If you’re picking
someone to be on your
relay for swimming,
do you want Joe
Schmoe, who’s never
swam a day in his life,
or Michael Phelps?
It’s obvious, Michael
Phelps is a superior
athlete and if you want
to win, you want him
on your team. It’s the
same with food.
If you want
to age slower and live
longer, you can pick
donuts or blueberries
to be on your team. If
you want to win, go with blueberries because they have super antioxidants for antiaging.
I’m not saying you can eat a specifc superberry once a day, followed by a
double bacon cheeseburger and still expect peak results. SuperFoods work better
as a team. Like the Avengers, X-Men, or Power-Rangers by their powers combined.
You can achieve super health results by combining certain SuperFoods together.
African Mango + Amasai + Chia = Super Weight Loss
What’s your biggest health goal? Is it to lose weight, detox, age slower,
build muscle, or increase athletic performance? Depending on what type of super
results you want to see you’re going to need a super plan. I know everyone has
diferent health goals so I created 4 tracks for you to follow.
4 PLANS FOR FAST RESULTS
I divided the superfoods into four sections, but all these superfoods can help you in
all areas. For instance, the superfood Amasai helps you lose body fat, build muscle,
age slower, AND detox! I personally consume all the superfoods, so read through
each section, then pick your plan at the end. Ready? Up, up, and away!
THE SUPERFOOD LIST
1. H2O (low TDS water)
2. Cultured Dairy (Amasai, Kefr Beta-Casein A1 Free)
3. Kale
4. Berries (Blue, Rasp, Indian Gooseberry)
5. Chia and Flaxseeds
6. Broccoli
7. Wild Salmon
8. African Mango
9. Pastured Eggs
10. Algae (Green, Brown, Blue-Green)
11. Raw GreenFed Cheese
12. Avocado
13. Cinnamon
14. Coconut
15. Green-fed Beef
16. Garlic
17. Turmeric
18. Fermented Whey
19. Cocoa
20. Almonds
W
Food Safety»FATTOM - time to fight your enemies!
FATTOM – time to fight your enemies!
There are a few factors that contribute to the growth of microorganisms on food. If we are able to counter and prevent these factors, we are able to fight our enemies.
Food
Food
Many microorganisms grow on food rich in protein (poultry, fish, dairy, eggs) and carbohydrates (cooked rice, pasta). These foods have a high chance of contamination and may give rise to foodborne illnesses.
Action: Pay more attention to these categories of food.
Acid
Acid
Low acid food (poultry, fish, dairy, eggs) are considered potentially hazardous.
Action: Cook food at high temperature. Check expiry dates. Look out for dents, bulges, leaks or rust in low-acid canned food (luncheon meat, baked beans).
Temperature
Temperature
Microorganisms grow fastest in the Temperature Danger Zone (TDZ) of 5°C to 56.7°C. This TDZ range includes room temperature as well.
Action: Do not leave food at room temperature for too long (e.g. rice and starchy foods). Store foods at the correct temperature.
Time
Time
After 4 hours, the microorganisms on the food may produce toxins that make the food unsafe for consumption.
Action: Food should not be kept at the TDZ for more than 4 hours.
Oxygen
Oxygen
Microorganisms require oxygen to grow.
Action: Cover food at all times.
Moisture
Moisture
Microorganisms grow faster in food with high water content (fresh poultry, meat, fish and raw eggs).
Action: Ensure these foods are stored at the proper temperatures with reduced moisture.
By understanding your enemies and what you can do to prevent them, you’ll keep your food and diners safe.
MOTIVATION
September 20, 2016
8:00 a.m.
What Separates Champions From ‘Almost Champions’?
By Brad Stulberg
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Photo: H. Armstrong Roberts/ClassicStock/Getty Images
Great athletes are fascinating. It’s a thrill to watch the very best of the very best. And though your natural abilities (or lack thereof) may prevent you from becoming as good as the champs, you can improve yourself by emulating their behavior. And yet there’s an overlooked group that is worth your attention, too, if for a very different reason: the almost greats, those who were once good enough to play with the best of the best, but ended up in second-rate leagues.
It’s the perennial million-dollar question of nature versus nurture, sure. But the difference between the greats and the almost-greats (which, by the way, applies well beyond sports) also appears to be at least partially driven by one specific thing — how each group responds to adversity. The greats rise to the challenge and put in persistent effort; the almost-greats lose steam and regress.
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For a recent study published in the journal Frontiers in Psychology, talent development researchers Dave Collins, Áine MacNamara, and Neil McCarthy examined the differences between athletes who overcame adversity and went on to become world-class (what they call super champions) and those who struggled in the face of hardship (the heartbreakingly named “almost champions”). Whereas super champions were playing in premiere leagues and/or competing on national teams (think: Olympics), almost champions had achieved well at the youth level but were playing in less prestigious leagues as adults.
The researchers found that super champions were characterized by an almost fanatical reaction to challenge.” They viewed challenges in a positive light — as opportunities to grow — and overcame them thanks to a “never satisfied” attitude. This runs in contrast to almost champions, who blamed setbacks on external causes, became negative, and lost motivation. Although athletes in each group faced comparable challenges, the researchers write, their responses — “what the athletes brought to the challenges” — were quite distinct.
These responses, of course, are the product of personal histories, histories that turned out to be similar amongst athletes in the same group but patently different between groups. By examining these differences, we can learn how to cultivate unwavering effort — a “never satisfied attitude” that gains strength from failure — in ourselves and in others.
Follow your interests. Starting in their youth, super champions showed great interest in their respective sports. They enjoyed not only competing in matches, but also practicing and training. Super champions did not specialize in a single sport during their early childhood. Rather, they were given latitude to explore diverse activities. (A paper published in the journal Pediatrics earlier this month supports this notion, stating that later specialization is best for health and performance. Other studies show early specialization doesn’t work in athletes; nearly 90 percent of 2016 NFL draft picks played multiple sports in high school.)
Almost champions also loved the thrill of competition, but they remembered having an aversion toward practice and at times felt forced to pursue their respective sport. As one almost champion put it: “I loved fighting, but the training was just a chore. I would miss it if I could, and always avoided the bits I was shit at.”
The best goal is also the simplest: Get better. Super champions were driven from within. Their primary concern was self-improvement. They held themselves to high standards, but judged themselves against prior versions of themselves, not against others.
Almost champions, however, were focused on external benchmarks, like national rankings or how they compared to rivals, a mind-set the researchers speculate explains why almost champions got discouraged during rough patches.
If you’re a parent, be supportive but not obsessive. “My parents were not really pushy,” explained one super champion, whose response was representative of her peers. “It was a kind of gentle encouragement …they didn’t get [overly] involved. They’d just come and watch me, support me. But they never wanted to know what I was doing trainingwise and never got involved in that way, and that helped.”
The parents of almost champions, however, were an ever-present factor, hovering over their every move. “My parents, my dad especially, was always there, shouting instructions from the touchline, pushing me to practice at home,” remembers an almost champion. “Really, I just wanted to be out there with my mates. I felt like sport stole my childhood.”
Seek empowering, lasting mentorship. The coaches of super champions were empowering and “mostly seemed to take a longer-term perspective,” the researchers wrote. This differs from the experience of almost champions, who remember their coaches as more focused on immediate results, “often seeming to drive the bus more than the performer.” No surprise, then, that almost champions changed coaches frequently whereas super champions maintained long-term relationships.
Yes, this is only one study, and only of athletes (54 of them, to be exact), but its findings support other psychological research, as well as the theory that “talent needs trauma.” In short, it goes like this: Individuals who have faced adversity and faltered in the past are more likely to show persistent effort and reach the top in the future. This is true in sports, but also in business, where a similar mind-set is gaining traction. Companies are increasingly seeking out individuals who have failed in the past and recruiting them to run high-profile projects. Take, for example, Amazon, which recently hired the executives of Webvan — a grocery-delivery service that went bust in 2001 — to run AmazonFresh. In a letter to shareholders, Amazon CEO Jeff Bezos wrote, “Failure comes part and parcel with innovation.”
***
It’s true that not everyone can be a world-class performer. Yes, effort counts — the psychologist Angela Duckworth, who rose to fame for her pioneering research on “grit,” argues that effort actually counts twice: Talent times effort equals skill, she says, and skill times effort equals achievement. But of course our inherited traits still matter, too; and in a paradoxical twist, even our willingness to exert persistent effort may be at least partially genetic. Some of us are born with lower sensitivity to the feel-good neurochemical dopamine, which is widely known to underpin desire. Dopamine isn’t released when we achieve a goal, but rather, when we are pursuing one. It follows that the more dopamine we need to feel satiated, the more likely we are to remain eternally hungry.
Even so, research suggests that only a minority of our personality is inherited. Not to mention, the same urge for dopamine that spawns productive motivation can also lead to destructive addictions. In other words, when it comes to drive and determination, dopamine may be a factor, but it’s one of many and only useful if harnessed and pointed in the right direction, as super champions are able to do.
World-class performers, then, don’t rely on either nature or nurture, but on a combination of the two — and they are really good at nurturing their nature. All of which suggests the recipe that gives rise to super champions is worth emulating: Individuals who demonstrate persistent effort follow their interests; practice foremost to get better, not to outdo others; derive satisfaction from within; and feel constantly supported, but not pressured, in their journey toward achievement. If these criteria are in place, experiencing failure doesn’t weaken motivation — it bolsters it. In the words of Dr. Michael Joyner, an expert on human performance at the Mayo Clinic, “With enough persistent effort, most people can get pretty good at anything.”
Brad Stulberg writes about health and the science of human performance. He’s a co-author of the forthcoming book PEAK PERFORMANCE. Follow him on Twitter @Bstulberg.
TAGS:MOTIVATIONHUMAN PERFORMANCESTUDIES
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Boil Bananas Before Bed, Drink the Liquid and You Will Not Believe What Happens to Your Sleep
HealthMay 3, 2016 0 2388
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We’ve all had those restless nights of tossing and turning, staring at the ceiling, unable to get more than a couple hours of shuteye. The more you worry about not sleeping, the more your mind races, and next thing you know, the sun is peeking through the window. I’ve spent one too many nights this way and needed to put an end to my poor sleeping patterns. I came across this delicious tea recipe and it improved my cycle completely.
Irregular sleeping patterns or even insomnia can stem from several different things like depression, stress and anxiety. Almost every night, I would get into bed and my mind would be racing. Whether I was thinking about work, family, or simply the things I needed to get done the next day, I just couldn’t allow myself to relax. If your mind is active, chances are you won’t fall asleep.
Certain medications can also cause insomnia. Pain medications, antihistamines, and heart and blood pressure medicines are among the many that contribute to sleep loss. Yes, some meds might actually make you drowsy at first, but they can also trigger frequent bathroom trips or anxiety which can further disturb your rest.
Whether it’s one of these issues or maybe it’s that you’re addicted to your phone when you should be sleeping, something needs to change.
Banana Tea
Using only a couple items that are likely already in your kitchen, you can whip together a banana tea in no time! This organic, banana-infused sleep remedy works wonders and tastes so good. How does it work? Bananas, especially the peels, are loaded with potassium and magnesium. While magnesium helps prevent sleep disturbances, both magnesium and potassium work together to help relax muscles. In fact, magnesium is one of the best minerals for relaxation! Keep in mind, this recipe calls for 100% organic bananas. Bananas that are not organic are loaded with harmful pesticides and since we encourage you to eat the boiled peel, it must be chemical-free.
This tea takes less than 10 minutes to prepare and can be enjoyed every night before bed.
image
Ingredients
1 organic banana
1 small pot of water
a dash of cinnamon (optional)
All you need to do is cut off both ends of the banana and place it, peel and all, into boiling water. Boil it for around 10 minutes. Using a colander, pour the water into a mug. If you’re feeling adventurous, sprinkle the cinnamon into the tea. Drink it one hour before bed time.
If you’re worried about being wasteful, you’ve clearly never had a boiled banana before! After the banana has been boiled, sprinkle some cinnamon over it. Eating the warm, gooey fruit and its peel along with the tea will increase its soothing effects… Not to mention it makes a yummy dessert!
Why Sleeping Pills Are Bad
Out of despair, many of us have resorted to sleeping pills and with almost half of the American population suffering from insomnia or poor sleep, it’s no wonder. But here’s the thing: sleeping pills cannot help you long-term. They provide a short-term fix.
The majority of sleeping pills are a specific type of drug that induces and maintains sleep. They’re classified as something called sedative hypnotics. Among other sedative hypnotic drugs are benzodiazepines and barbiturates. Benzodiazepines—like Xanax and Valium—can be addictive and are used to treat anxiety disorders by increasing drowsiness. Barbiturates depress the central nervous system are used as anesthetics and sedatives.
As with all drugs, there’s a list of side effects that accompany sleeping pills. Aside from the likeliness of them being habit-forming, they can cause the following:
Constipation
Dizziness
Difficulty focusing and remembering
Stomach pain
Weakness
Uncontrollable shaking
Parasomnias (Doing things without realizing it… Scary!)
Sleeping pills also cause your breathing rhythm to slow down and significantly lighten. This means that if you’re already suffering from lung diseases like COPD or even asthma, these meds can be dangerous and even fatal.
How Sleep Deprivation Affects the Body
Getting less than eight hours of sleep is bad for your body. When I found out the consequences little to no sleep had on my body, I panicked!
When your body doesn’t get enough rest, generally less than eight hours, it suffers. Cognitive function—your long- and short-term memory—is seriously affected. Have you ever tried to focus on a task while running on zero fuel? I have and I know it’s near impossible. Processing even the simplest things seems challenging and your emotional responses to things become totally skewed. The scariest part is that sleep deprivation has been linked to serious health problems including obesity, diabetes and cancer.
It’s important to figure out why you’re not sleeping the way you used to and work on fixing it. I now look forward to this tea each night; it’s 100% natural, it smells and tastes great, and it has worked tremendously for me.
Dr. Oz had an episode for natural remedies for insomnia. Banana tea was mentioned and I thought I would do a taste test to see if I would “Love it, or leave it alone.” (Source)
Via patriotcrier.com, bozzfeed.com, Real Farmacy
About Tastemade
Page Info
Milestones
PAGE INFO
Start Date
Founded on April 9, 2012
Short Description
Food and travel for the Experience Generation.
Long Description
We created Tastemade with one goal in mind, to connect the world through video. Some of the most unifying and special moments of our life center around a meal, the place where people come together. We know that we cannot do this alone, nor would we want to. It will take a community of deeply passionate people. Luckily tastemakers, like you, from around the world are already creating amazing content, communities and engaging with your passion. Share it with others and touch one more person each day.
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Website
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About Navatta Group Food Processing Srl
Overview
Page Info
PAGE INFO
Address
Via Sandro Pertini 7, 43013 Pilastro, Emilia-Romagna, Italy
Short Description
http://www.navattagroup.com/?page_id=194&lang=it
Navatta Group Food Processing srl è specializzata in meccanica strumentale per comparto agroalimentare.
Long Description
http://www.navattagroup.com/?lang=it
La Navatta Group nasce nel 1983 forte di esperienze maturate nella meccanica strumentale del Food Processing . Un gruppo giovane in crescente espansione, perché capace di programmare e investire in risorse umane e tecnologie. Oggi il Gruppo Navatta , grazie a strategie che rispecchiano l'intelligenza imprenditoriale e l'esigenza di un completamento del proprio ciclo produttivo, comprende anche i marchi "Dall'Argine Ghiretti" e " Mova", aumentando così la propria organizzazione e la propria competitività.
Navatta Group was founded in 1983, already strong with experience acquired in Food Processing instrumental mechanics. A young Group in costant expansion because it is capable of programming and investing in human resources and technologies. Today the Navatta Group, thanks to strategies that reflect the entrepreneurial intelligence and need to complete its production cycle, incluse also the "Dall'Argine e Ghiretti" and " Mova" trademarks, thus increasing its organization and competitiveness.
Mission
Aumentare costantemente indici di soddisfazione e fedeltà del cliente
Awards
Massimo Navatta Vicepresidente della Navatta Group Food Processing Srl, nominato "visitante ilustre de la Region Junin ( Perù)
ACUERDO REGIONAL N° 262-2011-GRJ/CR.
El Consejo Regional de Junín ( Perù)
Products
Macchinari industriali per la lavorazione delle materie prime agroalimentari.
- Filling and aseptic filling technology
- St... See More
Phone
+39 0521 630322
Email
info@navattagroup.com
Website
http://www.navattagroup.com/?lang=it
Beef Tapa Recipe
Filipino Beef Tapa Recipe (Cured Beef), usually served in carinderias and fast foods chains. Combined Beef Tapa, with sinangag (fried rice), and itlog (egg), is called Tap-Si-Log.
This version of Beef Tapa is good for home consumption ideally lunch boxes not for commercial purpose since we did not use any preservatives.
Prep time
12 hours 15 mins
Cook time
20 mins
Total time
12 hours 35 mins
Author: Eduardo Joven
Serves: 3
Ingredients
½ kilo Beef sirloin, thinly sliced
2 tbsp sugar
1 tsp ground black pepper
1 cup soy sauce
3 tbsp minced garlic
1 tsp salt
3 tbsp. cooking oil
1 Clear plastic bag (we recommend Ziploc)
Instructions
To Marinate:
Combine in a container the following ingredients; soy sauce, garlic, salt, pepper, and sugar and mix well then set aside.
After mixing all the ingredients place the Beef in the clear plastic bag or Ziploc
Pour the mixed seasonings in the Ziploc with meat and mix well.
Refrigerate the marinade for a minimum of 12 hours
How to Cook the Beef Tapa:
In a pan, place 2 cups of water and bring to a boil
Add the marinated beef tapa and cook until the water evaporates.
When all the water evaporated add 3 tbsp of cooking oil in the pan then fry the Tapa until done.
Serve with rice topped with fried egg and sliced tomatoes.
Mae Chan, Prevent Disease
Waking Times
There is a chronic anxiety among populations who focus on the diseases acquired by their genetic line. Many define the potential of their own health based on what happened to their father and mother. Although a great deal of who we are appears to have been written in our genes, our actual health potential is more determined by our lifestyle, what we consume, our environment but more than anything else, what we think.
Every thought creates a physiological response in the body, or in other words, every thought we think produces a physical reality. Esoteric and spiritual teachers have known for ages that our body is programmable by language, words and thought. This has now been scientifically proven and explained.
Studies at the world-leading Minnesota Center for Twin and Family suggest that many of our traits are more than 50% inherited, including obedience to authority, vulnerability to stress, and risk-seeking. Researchers have even suggested that when it comes to issues such as religion and politics, our choices are much more determined by our genes than we think.
Many find this disturbing. The idea that unconscious biological forces drive our beliefs and actions would seem to pose a real threat to our free will. We like to think that we make choices on the basis of our own conscious deliberations. But isn’t all that thinking things over irrelevant if our final decision was already written in our genetic code? And doesn’t the whole edifice of personal responsibility collapse if we accept that “my genes made me do it”?
Genes are only part of our health story, explains Jeffrey S. Bland, PhD, FACN, FACB, author of the book, Genetic Nutritioneering: How You Can Modify Inherited Traits and Live a Longer, Healthier Life. The propensity for certain health conditions that you inherit from your family is not, by a long shot, the sole determinant of whether or not most folks will get sick. Your lifestyle choices have a significant impact, especially when it comes to chronic illnesses such as heart disease.
Epigenetic Switch
In the fields of infant nutrition, diabetes, obesity, and the metabolic syndrome, the term “metabolic programming” has been coined to give a name to the observation that environmental experiences early in life may be “genomically” remembered and give rise to health outcomes manifesting later in life. Epigenetics emerges as an important mechanism underlying this phenomenon.
Epigenetics is the phenomena whereby genetically identical cells express their genes differently, resulting in different physical traits. Researchers from the Boston University Cancer Center published two articles about this in Anticancer Research and Epigenomics.
Cancer progression is extremely complex, however. It also is well known that new mutations and the activation of more cancer causing genes occur throughout the development and progression of cancer.
“If we believe that everything in nature occurs in an organized fashion, then it is logical to assume that cancer development cannot be as disorganized as it may seem,” said Sibaji Sarkar, PhD, instructor of medicine at BUSM and the articles corresponding author. “There should be a general mechanism that initiates cancer progression from predisposed progenitor cells, which likely involves epigenetic changes.”
Increasingly, biologists are finding that non-genetic variation acquired during the life of an organism can sometimes be passed on to offspring–a phenomenon known as epigenetic inheritance.
The majority of epigenetic changes occur at specific times in an individual’s life, from their time in the womb, to the development as newborns, then in puberty, and again in old age.
Environmental factors that influence epigenetic patterns — e.g., diet, epigenetic disruptors in the environment such as chemicals, etc. – may also have long term, multigenerational effects.
In recent years, faith in the explanatory power of genes has waned. Today, few scientists believe that there is a simple “gene for” anything. Almost all inherited features or traits are the products of complex interactions of numerous genes combined with processes we have no concept of. However, the fact that there is no one genetic trigger has not by itself undermined the claim that many of our deepest character traits, dispositions and even opinions are genetically determined. This worry is only slightly tempered by what we are learning about epigenetics, which shows how many inherited traits only get “switched on” in certain environments.
The common mistake people make is to assume that if, for example, a disease is 90% heritable, then 90% of people with that disease inherited the condition from their parents. But heritability is not about “chance or risk of passing it on”, said Tim Spector, Professor of Genetics and Author. “It simply means how much of the variation within a given population is down to genes. Crucially, this will be different according to the environment of that population.
Cellular Inheritance
Biologists have suspected for years that some kind of epigenetic inheritance occurs at the cellular level. The different kinds of cells in our bodies provide an example. Skin cells and brain cells have different forms and functions, despite having exactly the same DNA. There must be mechanisms–other than DNA–that make sure skin cells stay skin cells when they divide.
The existence of this epigenetic switch is indirectly supported by the fact that tumors develop through different stages. When cells rapidly grow during cancer progression, they become stuck in their current stage of development and their cell characteristics do not change. This is the reason that there are so many types of leukemia — the characteristics that a leukemia cell possesses when it begins to rapidly grow and expand are the characteristics that it will keep until the rapid growth stops.
Dr. Bruce Lipton refers to the work of Dr. Dean Ornish to extrapolate. “Dr. Ornish has taken conventional cardiovascular patients, provided them with important lifestyle insights (better diet, stress-reduction techniques, and so on), and without drugs, the cardiovascular disease was resolved. Ornish relayed that if he’d gotten the same results with a drug, every doctor would be prescribing it.”
Even the strictest lifestyle changes don’t cure cancer in everyone. What about genetic predispositions to getting the disease? “It used to be that we thought a mutant gene caused cancer,” Lipton admitted, “but with epigenetics, all of that has changed.”
“If we believe that all of the irreversible changes, mutations and effects of carcinogens make cells rapidly grow, then the mechanism that allows cells to stop growing and assume new changes in character must be of great importance,” added Sarkar. “The study of cancer progression is key to understanding how cancer cells continue to differentiate.”During cancer progression, there are different stages of rapid growth and differentiation. The control that allows for this switch between growth and differentiation can only be achieved through reversible mechanisms, such as epigenetic changes.
If we believe that all of the irreversible changes, mutations and effects of carcinogens make cells rapidly grow, then the mechanism that allows cells to stop growing and assume new changes in character must be of great importance,” added Sarkar. “The study of cancer progression is key to understanding how cancer cells continue to differentiate.”During cancer progression, there are different stages of rapid growth and differentiation. The control that allows for this switch between growth and differentiation can only be achieved through reversible mechanisms, such as epigenetic changes.
Sarkar and colleagues have previously proposed that epigenetic changes are involved in cancer progenitor cell formation and cancer progression. They also believe that epigenetic changes have the ability to control rapid growth and change of characteristics (different grades/types of tumors) which may involve physiological processes that the cancer cells are subjected to within the body’s terrain.
Identical twins show us that in the nature-versus-nurture debate, there is no winner. Both have their role to play in shaping who we are. But although we have reason to doubt that our genes determine our lives in some absolute way, this does not solve a bigger worry about whether or not we have free will.
Who we are appears to be a product of both nature, nurture and consciousness itself in whatever proportion they contribute. You are often shaped by forces beyond yourself, and can choose what you become. And so when you go on to make the choices in life that really matter, you do so on the basis of beliefs, values and dispositions that you have chosen whether you are conscious of those choices or not.
It is very possible that our entire reality is define but what we feel and this shapes what we are. We always have free choice and will to make ourselves into something that we believe we are. The question is, do you believe it?
Welcome! I’m Carla. I make and shoot real-life homemade baking and cooking recipes for you to make and enjoy in your kitchen. All recipes are developed, tested, shot, written, and approved by me. Minus a few recipes from my early blog years, if it’s been posted in the past 5 years, it’s a keeper. My kitchen knowledge and expertise comes from years of baking and cooking in the kitchen. I am not a parent nor in a relationship, yet I still needed to find a way to eat without wasting food. Currently I live in Pittsburgh where I was born and raised (although I lived outside of the city for a few years). When I’m not in the kitchen, I love to travel with my camera, whether it’s on an adventure or just locally around Pittsburgh. You can check out those photos on my Instagram account.
What is real-life homemade baking and cooking?
Real-life homemade cooking is when you walk through the door after a long 8-hour day of work and need to figure out what to make for dinner that doesn’t take all night. Although now I work from home, I still keep office hours and don’t start dinner until work is done for the day. The only difference is I don’t have to sit in traffic on the commute home. The recipes I make are mostly from scratch, but I do use a few helpful ingredients to make the process easier, such as puff pastry, BBQ sauce, and hummus.
When I first started Chocolate Moosey back in 2007, I went through an ambitious made from scratch phrase. I even made my own ketchup and mustard and tortillas. As I grew older and got my first big girl job, my cooking shifted to figuring out how to make dinner in under 60 minutes, especially if I was on my feet for 8 hours from a video shoot. Although my cooking has evolved over the years, you still won’t find any convenience foods like boxed macaroni and cheese or canned soup. My desserts have also shifted to real-life homemade baking, but again I don’t use convenience ingredients such as cake mix or pre-made cookie dough.
You may notice another theme to my recipes. Most of my dinner recipes make 2-4 servings, leaving you with no or minimal leftovers (which are excellent for lunch the next day). Instead of quarts of ice cream and a 13×9 pan of brownies, I make pints and an 8×8 pan of brownies. Instead of three layer cakes, I’ll cut them down to two (hey you still need a dessert or two for parties). Sometimes I’ll even throw in single serving or just for two recipes.
Why Chocolate Moosey?
The name came from a stuffed moose (pictured above) I had received as a prize for selling Girl Scout cookies many years ago. As I was struggling to come up with a blog name, I looked over at him and said “Chocolate Moosey!”. He still sits in my bedroom to this day. Although most of my recipes are desserts, I still love to share my savory recipe creations (even though the name may suggest otherwise).
WELCOME TO ONE SWEET MESS!
Oh, hey there! I’m so happy you found my little slice of the interweb. Pull up a chair and make yourself comfy. The cookies are in the vintage pig and there’s a bottle of bourbon on the television stand turned bar–help yo’self!
The name is Jennie, and it’s so very nice to meet ya! I’m the whisk wielding, flour-slinging, spatula-licking, bourbon-swilling cook, baker, and cocktail shaker.
One Sweet Mess is my homage to food and booze (lots of booze). If I were any good at poetry, I’d write it a sappy sonnet. Since I have the patience of a starving 2-year old, instant gratification is my benchmark when I’m developing new recipes for the site.
One Sweet Mess is dedicated to unique and innovative recipes that are quick, flavorful, fuss-free, and, most of all, irresistible. You’ll find a range of indulgent desserts, healthy sweets and snacks, soul-satisfying comfort food, and inventive libations. In my kitchen, making a mess is encouraged and licking the spatula is an absolute must. Around here, cocoa powder blowouts are a real threat, flour dust storms happen almost daily, and bits of food find their way to the ceiling… Enter at your own risk!
One Sweet Mess was born in 2011 as a creative outlet to practice my writing while completing my undergraduate degree in English. One recipe led to two recipes, which led to a brand new camera and a few food props. Now, almost 4 years later, this little space on the interweb is a business with a real following (no longer just my mom).
ABOUT THE AUTHOR:
When I’m not making a mess in the kitchen, I’m out rockin’ the local food scene or shaking up cocktails for friends. I enjoy spending time outdoors with my husband (known as Squirrel around here) running, cycling, fishing, camping, or motor boatin’ the open waters of the Chesapeake Bay. We live in Baltimore with our two furballs, Sully, our pitbull pup, and Watson, our persnickety kitty. If you’d like to get a glimpse of my world outside of the kitchen, you can follow me on instagram.
Jennie - One Sweet Mess
I love hearing from my readers! By all means, feel free to leave me some love. If you make one of my recipes, I’d love to hear about your experience. Your feedback is greatly appreciated.
If you have any questions, you can email me at jennie@onesweetmess.com. I try to respond to recipe questions as quickly as possible. If you’re interested in partnering with One Sweet Mess, visit my “Work with Me” section for more details.
COPYRIGHT
Please do not re-publish recipes and photos from One Sweet Mess. I work very hard to create each and every recipe published on this site. If you would like to link to a post, you’re welcome to use a corresponding photo from the selected post with a link back to the recipe.
WELCOME TO MY FLOUR DUSTED KITCHEN!
My name is Jennie and it’s so very nice to meet ya. I’m the whisk wielding, flour-slinging, spatula-licking cook, baker, and cocktail shaker. I’m all about quick, flavorful, fuss-free recipes. (more)
FRESHLY BAKED
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THURSDAY, AUGUST 25, 2016
Grilled Broccoli Salad
Posted by Cathy | 8 Comments »»
Grilled Broccoli Salad tastes great
This Grilled Broccoli Salad will take center stage at your next gathering. The savory mix boosts an already delicious flavor with shredded, smoked Gouda cheese, an unexpected and welcome ingredient. A must try.
I have been grilling broccoli
for ages now. Ever tried it? It adds a nice smokiness and layers of flavor you did not think were possible with broccoli. Tossing the broccoli with a little bit of olive oil and throwing it on the grill is all it takes (I do prefer to blanche the broccoli first).
Anyway, I have been thinking about this salad all summer. I knew I wanted grilled broccoli incorporated into a salad (check). A big salad, like one you take to a potluck. However, I was stumped when it came to what type of dressing I wanted to incorporate. Should it be sweet or savory? Heck, I was even clueless what type of other ingredients I wanted to include. I kept mulling it over in my head for what seemed like months.
Grilled Broccoli Salad starring the broccoli
The dressing ingredients finally hit me as I was standing over my garden of overgrown herbs. I wanted a ranchy-Caesar type of base, with fresh parsley, chives and tarragon playing center stage. Anchovy paste would come in to finish it up and tie up all the loose ends. I ended up using broccoli slaw, shredded carrots and cauliflower crumbles to fill in for the texture. It was almost perfect, but something was definitely missing. So I shelved this salad for a while to think about what would bring it all together and set it apart.
Turns out, shredded smoked Gouda cheese was the missing component. Cheese...totally cheese. Of course...cheese. Duh. It was a game changer. Not sure why it didn't come to mind originally.
Grilled Broccoli Salad the grill
I used my absolute favorite indoor grill to quickly grill up the broccoli. You can easily use your regular outdoor grill, grill pan or stove grill...whatever is best and easiest for you.
Grilled Broccoli Salad grilled
I will leave it up to you "how grilled" you want your broccoli. I did mine with a nice, little, brown char. Char adds smokey flavor so go for it as you see fit, without letting the broccoli become overcooked. It should remain crunchy.
Grilled Broccoli Salad is simple easy and tastes delicious
The salad has a nice savory flavor. It is so perfect for your upcoming Labor Day barbecue or any time of year really. The smoked Gouda makes it so amazing!! I can't wait for you to taste it.
Grilled Broccoli Salad for the win
If by some chance you need a side dish with a bit of sweetness, feel free to add a couple handfuls of golden raisins. I haven't tried it (yet), but I think they would be perfect.
Grilled Broccoli Salad is so delicious
I added radishes only as garnish, but if you love their peppery taste, feel free to add as many as you think you would like.
Grilled Broccoli Salad is served
Equipment you may need to make this recipe:
Food Processor
Indoor Grill
Cute Mixing Bowls
Grilled Broccoli Salad
PIN THIS RECIPE!
Grilled Broccoli Salad yumminess
The salad keeps well in the fridge for several days and the dressing can easily be made ahead; about 2 days.
Grilled Broccoli Salad is all you need
My husband and I fought over the last bowl. Who do you think won?
Print Recipe
Grilled Broccoli Salad
Recipe from: Created by Cathy Pollak for NoblePig.com | Serves: 12
Ingredients
Dressing (can be made up to two days ahead):
1 cup mayonnaise
1/2 cup buttermilk
3/4 cup fresh tarragon leaves
1/3 cup fresh chives, chopped
1/2 cup fresh flat-leaf parsley leaves
1/4 cup fresh lemon juice
2 large garlic cloves
1 Tablespoon Dijon mustard
2 teaspoons anchovy paste
1/2 teaspoon coarse ground black pepper
Salad:
2-1/2 - 3 lbs broccoli crowns, florets separated and sliced in half if large
olive oil
salt
1 (16 oz) bag cauliflower crumbles*
1 (12 oz) bag broccoli slaw
1 (10 oz) bag shredded carrots
10 oz shredded, smoked Gouda cheese
radishes, thinly sliced for garnish
Directions
To make the dressing, add all ingredients to the bowl of a food processor or blender and puree until smooth. Keep in the refrigerator until ready to use.
Cook broccoli in a large pot of boiling water until bright green and lightly tender, about I minute. Transfer immediately to a bowl of ice water. Let cool and drain. Place in a large bowl. (Best to do in a couple of batches.)
Preheat a grill or grill pan to medium high heat. Toss broccoli with olive oil and season with salt. Grill broccoli, turning occasionally, until it has grill or char marks in spots, about 7 minutes. Remove to a plate and cool.
In a very large bowl, add cauliflower, broccoli slaw, carrots and cheese. Pour in dressing and give a good initial mixing. Add in grilled broccoli and toss together gently. Garnish with radish slices.
*Cauliflower crumbles are somewhat new in the produce department. Most stores have them. If you cannot find them, just take a box grater to a couple crowns of whole cauliflower and you will have something similar or chop if finely with a knife.
Notes: If you would like a sweet component in this salad, try adding some golden raisins.
Other Broccoli Salad Recipes You Might Enjoy:
Skinny Broccoli Salad
Creamy Broccoli Salad
Broccoli Apple Salad
Broccoli Salad with Bacon
Broccoli and Cauliflower Salad
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ANO ANG MGA SUSTANSYA AT KEMIKAL NA MAAARING MAKUHA SA SALUYOT?
Ang iba’t ibang bahagi ng halamang saluyot ay maaaring makuhanan ng maraming uri ng kemikal at sustansya na maaaring may benepisyo sa kalusugan:
Ang dahon ng saluyot ay makukuhanan ng anthocyanin, alkaloids, terpenoids, tannins, flavonoids, cardiac glycosides.Mayaman din ito sa calories, protein, fat, carbohydrate, fiber, calcium, phosphorus, iron, sodium, potassium, beta-carotene, thiamine, riboflavin, niacin, at ascorbic acid.Ang mga buto naman ay may taglay na alkaloids, tannins, flavonoids, glycosides, saponin, cardiac glycosides, anthraquinones, steroids, at volatile oil
ANONG BAHAGI NG HALAMAN ANG GINAGAMIT BILANG GAMOT, AT PAANO GINAGAMIT ANG MGA ITO?
Maaaring gamitin bilang gamot ang ilang bahagi ng halaman tulad ng:
Dahon. Ang dahon ay karaniwang nilalaga at pinapainom sa may sakit. Maaari din itong patuyuin at pulbusin bago ihalo sa inumin.Buto. Ang maliliit na buto ng saluyot ay karaniwan ding ginagamit sa panggagamot. Ito ay maaaring dikdikin at ihalo sa inumin, pulot, o sa pinaglagaan ng luya.
This beauty of a cheesecake is full of plant-based, whole food goodness. It has no refined sugar, it’s gluten-free, and grain-free, too. Its creamy cashew-based cheesecake filling is sweetened with fresh mangoes and coconut nectar and it gets its gorgeous golden color from turmeric. This cheesecake would be a hit at any summer party, but who says you need a special occasion (or reason) to make a great dessert?
SCRUMPTIOUS RAW MANGO AND TURMERIC CHEESECAKE [VEGAN, GLUTEN-FREE]
SERVES
12-16
WHAT YOU’LL NEED:
FOR THE BASE:
1 1/4 cups almonds
1/2 cup shredded coconut
3/4 cup dates
Zest of 1 lemon
1/2 teaspoon vanilla powder
1/4 teaspoon sea salt
1 tablespoon coconut oil, melted
FOR THE FILLING:
2 1/2 cups cashews, soaked 2 hours, drained and rinsed
1 cup coconut milk
3/4 cup coconut oil, melted
Juice and flesh of 1/2 lemon
1/4 cup coconut nectar
2 tablespoons cacao butter, melted, or just use another 1/4 cup coconut oil
1 teaspoon vanilla extract
1/4 teaspoon sea salt
2 cups mango, fresh if possible, chopped
2 teaspoons turmeric
