Eating well

Give you body what it needs, and it will thrive – right? Sometimes great nutrition is simply not enough. A variety of things can happen during the growing, harvesting, storage + preparing of food that can affect its nutritional content. Our soils simply are not fertile, rich in the nutrients we need for optimal health. Many plant crops are produced with the aid of fertilised soils. Most fruits and vegetables are sprayed with toxic chemicals, (namely pesticides) which contaminate and leave residues on our produce.

Daily Wellness Lifestyle Habits

Our top tips for eating right:

Eat an abundant variety of local, whole, seasonal, fresh foods. Include nuts, seeds, non-gluten whole grains, sprouted legumes, herbs, and spices (turmeric is renown for its healing properties).

Decrease sugar intake, saturated fats, caffeine, alcohol and processed foods.

Eat fruit + vegetables with their skin on, where possible. Obviously, this is not going to work with an avo – use your discernment! The skin can truly increase your nutrient intake, including fibre, vitamins, minerals and antioxidants.

Some vitamins dissolve in water, so you lose your vitamins to the cooking water if you prefer to boil your vegetables (a potato can cause much of the B + C vitamins to migrate into the boiling water). Try grilling, roasting, steaming + sautéing where possible. If you must boil, save the water – add other ingredients and make a veggie stock.

Use the outer leaves of vegetables like beets etc – unless they are wilted or unpalatable. Sauté with evoo, garlic, onion + pine nuts for a nutritious side of greens.

Start your day with a plant based, green smoothie to kick start your metabolism + pack in the nutrients straight up.

BANANA & MANGO GREEN SMOOTHIE

Green smoothie

1 frozen banana
handful of spinach
1 tsp spirulina or kale powder
1 + 1/2 cups organic coconut milk (or nut based milk)
1 tbsp raw almonds
1 medjool date

Add to your water

Add these essential oils (only use pure, food grade oils) to still, or sparkling water for added flavour. 

~ lemon – cleansing + detoxifying
~ wild orange – energising + uplifting
~ lime – balancing + stimulating
~ grapefruit + ginger (natural ginger beer flavour)
~ add 1-2 drops of peppermint, or ginger to hot water as tea

Produce Wash

Fill the sink with cold water
1/2 cup apple cider vinegar
6 drops lemon essential oil

Soak + then rinse produce with fresh water.

Fruit + veg

Supplements

doTERRA’s Lifelong Vitality Pack supplements are an ideal companion to your diet. Whole food micronutrients that are bioavailable, helping to support your nervous system, heart health, energy, sleep, skin and emotional health.

It is a must try for your overall health + wellbeing.

TGA approved. doTERRA’s number 1 selling product. A 30 day money back guarantee. Yes, you heard correctly. That is simply because they believe in their product.

includes:

Alpha CRS+ (Cellular Vitality Complex) – a propriety formula combining natural botanical + nutrients involved in the production of energy within the body.

Microplex VMz (Food Nutrient Complex) – a formula of bioavailable vitamins and minerals that maybe deficient in our modern diets.

xEO Mega (Essential Oil Omega Complex) – a unique formula of essential oils and a proprietary blend of marine + land sourced omega fatty acids. Fish oils help support the health and function of the brain, cardiovascular & nervous systems.

You can read more about the supplements here: https://www.doterra.com/AU/en_AU/pl/lifelong-vitality

A months supply (wholesale price) is $115 AUD for the pack of three. Total value, considering that the Alpha CRS+ is $111 AUD as a single product. See below on how to invest in your health.

LLV

I WANT OILS/SUPPS STAT.

Interested in starting your essential oil journey? You can get started here. Choose where you would like to ship from. Australia, US, and so on. You can invest in three ways:

1. Retail – but seriously who wants to pay retail? Hit Shop on the above link.

2. Wholesale customer – which is 25% off retail and awesome. Hit Join + Save on the above link. $35 joining fee for the year. This is waived if you buy a kit! Receive a members pack, join our private FB group + receive free ongoing support.  No lock in’s. Buy what you want, whenever you like.

3, Wholesale customer (with benefits) – the most cost effective way to purchase oils. All of the above, with 25% – 55% off retail, freebies every month + earn product points to spend on whatever you like. Hit Join + Save and set up on the Loyalty Rewards Program.

 

For further information, email naturalhealthconsciousliving@hotmail.com

Vegetarian Eggplant + Olive Ragu

Ragu. Italian cuisine, that is traditionally served with pasta + typically, any pasta will work well. Here, I have used penne as it is one of my faves + not so messy to eat!

Simple pantry ingredients is all you will need, some fresh herbs from the V patch + maybe a stop by the store for some fresh ricotta, (although you could omit if you like… but I love the creaminess + added layer it brings to the dish).

I used baby eggplant, assorted tomatoes and herbs from my garden in this dish. Seasonal + abundant!

This is a slow cooked, rich and flavourful meal – best paired with a nice organic drop of red!

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ingredients

1 brown onion finely diced
2 garlic cloves finely diced
olive oil
1/2 cup red wine (stuff you would drink!)
2 drops doTERRA basil essential oil *this is food grade
chilli flakes
handful pitted kalamata
400g tin organic tomatoes
1 cup fresh tomatoes chopped (can be assorted)
1 cup veg stock
sea salt + cracked black pepper
300g vegetarian mince
6-8 baby eggplant chopped
250g gluten free penne pasta
ricotta to serve
parmesan shavings
fresh basil

method

Heat some olive oil (1 tbsp or so) in a heavy based pan over a medium heat. Add the onion + sauté until translucent. Add the garlic and continue to cook for a minute (be sure not to burn).

Add the red wine and cook until the liquid reduces by half (around 3-4 mins).

Add your basil oil (be very careful not to slip, as less is more! Essential oils are super powerful – often 55-70 times more potent than their herb equivalent. I have been known to wreck spaghetti – simply by one too many drops!). Add the chilli flakes (as much, or as little as you like), pitted kalamata, tinned + fresh tomatoes, and the veggie stock. Season well. Bring the sauce to a boil and then add your veggie mince + eggplant. Reduce the heat + cover. Cook until the sauce thickens (around 30 mins).

Remove the lid and continue to cook until the liquid is reduced (another 30 mins).

In the meantime, get your pasta cooking in some water with a little salt + a tsp of olive oil. Cook as per packet directions. Use any pasta you like (pappardelle, tagliatelle etc).

Toss the drained pasta in the ragu, until it is coated.

Serve in bowls with dollops of ricotta, lashings of shaved parmesan, fresh basil leaves + cracked black pepper.


 

Essential oils for chakra balancing

Essential oils, combined with emotional work, facilitates an environment for healing + encourages one to look within. Holistic healing is imperative for spiritual growth, providing the clarity and courage to actualise your highest good + potential. 

What a time to be alive! 

Chakra’s are energy centres within the body radiating a vibrational frequency. Functioning as a vortex of spinning energy and interacting with various physiological systems in the body. Chakras help to regulate bodily processes, from organ function, the immune system and emotions.

It is believed that chakras have the ability to heal.

By balancing your chakras, you are working to create a sustainable, harmonious flow of energy. Vital to your wellbeing. 

chakras

Base chakra

The foundation, the centre of presence, the connection to your physical body, to the Mother. The energy centre of security and stability. Carrying our ancestral memories, our soul line, our instincts, our heritage.

Essential oils include:

Vetiver – the oil of centering. Rooting one’s energy into the earth. Grounding, secure + deeply connecting. Focus to priorities.

Patchouli – the oil of physicality. Bringing presence to the physical body. Grounding. Spirit + body connection.

Sacral chakra

The centre of expression, intimacy, passion and sexuality. Where your higher feelings manifest desires. Experiencing pleasure and connection. An openness to the world around you.

Essential oils include:

Cinnamon – the oil of sexual harmony. Body acceptance. Rekindling intimacy + nurturing healthy sexuality.

Wild orange – the oil of abundance. Manifesting desires. Letting go of scarcity mindset + fear. Encourages generosity of spirit.

Solar plexus chakra

Encircles motivation, confidence, pride, power and inner strength. The energy centre of personal transformation, igniting your inner fire, pouring its energy through your whole body. Radiating your own inner power.

Essential oils include:

Ginger – the oil of empowerment. Of presence. Or personal power. Instilling integrity, personal responsibility and commitment.

Cilantro – detoxifies negative emotions buried within. Releases worry. Facilitating emotional cleansing. Liberating heavy burdens. 

Heart chakra

Where compassion, generosity and kindness resides. The love for humanity, for the animal kingdom and one’s self. The wellspring of warmth & joy, magnifying the deepest bonds with other beings, your healing centre. 

Essential oils include:

Ylang ylang – a powerful remedy for the heart. Love is the ultimate healing force.

Geranium –  the oil of love + trust. Encourages emotional honesty – bringing down walls + allowing forgiveness. Opening up ones heart to love + connection. A healer of emotional wounds. Instills warmth + unconditional love.

Bergamot – the oil of self acceptance and love. Awakening self confidence, by letting go of judgement. Allowing optimism + hope to implode.

Third eye

Intuition. Inner vision and insight. The veil between dimensions and perception behind ordinary sight. Providing the energy for spiritual reflection & contemplation. Through the gift of seeing we can access guidance that comes from the depth of our being. 

Essential oils include:

Clary sage – the oil of intuition. Of clarity. + spiritual vision. Encourages new perspectives, possibilities + creative channels.

Rosemary – the oil of knowledge. Mind expansion. Spiritual sight + enlightenment. Helping through change + transition.

Throat chakra

The energy centre of speaking and living one’s truth, self expression and communication. Governing our speech, and our honesty… this is where energy becomes transformed into our manifestations and our love is expressed.

Essential oils include:

Lavender – emotional honesty. Encourages open communication. Self expression + awareness.

Spearmint – the oil of communication. Of verbal expression + confident speech. Translating inner knowing into words. Expression of values + opinions without fear.

Peppermint – rediscovering joy. Energising body, mind + spirit. Relinquishing fear.

Crown chakra

Your connection with universal consciousness, a luminescence of purity, light and awareness. A force much much greater than ourselves. Divine intelligence and grace. Evolved spiritual knowledge.

Essential oils include:

Frankincense – the oil of truth. Of spiritual awakening and evolution. Unveils deceptions and cleanses  darkness. Shields negative energy.  Recalling spiritual wisdom + knowledge. Opening universal channels + connection. Drawing in the light. 

Sandalwood – spiritual devotion. Calming the heart + mind. Higher consciousness connection. Humility.

Aura.jpg

AURA + SPACE CLEANSING ESSENTIAL OILS

Add several drops to a small spray bottle + mist around the body, or alternatively diffuse with water.

Essential oils include:

Tea tree – clears negative energetic cords + toxic debris. Releasing co-dependant relationships. Instilling boundaries + healthy connections. Reinstating life force energy.

Purify – space/environment cleansing blend. Clearing negative energy + releasing negative emotions. Revitalising energy. 

Lemongrass – the oil of cleansing. Clears negative energy. Letting go of limiting beliefs and negative behaviours. Allowing a path forward, of change. 

HOW TO APPLY ESSENTIAL OILS

To apply topically, add a couple of drops to the palm of the hand with a carrier oil + apply to the designated chakra area. Dilution increases the efficacy of the essential oil as it absorbs better into the skin and reduces skin sensitivities. Less is more, as essential oils are potent.

Alternatively, you can make up a roller bottle blend for extended use. Always consult a dilution chart for safe amounts.

*Some essential oils may not be safe for during pregnancy or for children. Always consult with your healthcare practitioner before using.

PLANT ALCHEMY

Only use the highest quality and purest essential oils, that have been tested to verify purity + composition. 

You can purchase essential oils here by clicking on “SHOP” at retail prices. Alternatively, you can click “JOIN + SAVE” to benefit from wholesale prices (25% off retail) for a $35 membership fee (why wouldn’t you!) If you buy a kit, this fee is waived! A wholesale account includes my on-going support, a personal Wellness Consult, access to umpteen oily resources and to our oily community/private FB group.

If you are not tech savvy + would like my help, I can help set you up over the phone. It will only take 5 mins. You can book in here

It is my purpose to serve. 

Love Kristy x