Gluten-free Recipes Paleo Recipes Recipes Vegan Recipe Whole30 Recipes

Coconut Almond Energy Balls (Paleo | Whole30 | Gluten-free)

No matter how disciplined you are with an eating plan, we all need a treat now and then. When you can have a treat that meets your need for a little something sweet while also feeding your body healthy protein and fat, well, there’s just nothing better than that. That’s exactly what these energy balls will do for you. Great to satisfy a sweet craving, for after a work-out, or just when you need an extra burst of energy, you’ll make these delicious energy balls over and over. And if you have kids, you may want to plan a hiding place for them now.

Coconut Almond Energy Balls

Ingredients

1 c almond butter
1/2 c coconut flour
1/4 cup crushed dehydrated strawberries
1/2 cup dried dates
1/2 cup water
3 Tbsp shredded coconut
3 Tbsp crushed slivered almonds

Instructions

Blend dates and water in a food processor or Vitamix until pureed.
Add almond butter, coconut flour, dehydrated strawberries, and date puree to mixing bowl. Mix until an even consistency.
Form about a dozen balls and place in freezer for 15-20 minutes.
Meanwhile, preheat oven to 425 degrees.
Place a pan with shredded coconut and slivered almonds in the oven for 2-2 1/2 minutes until toasted.
Remove energy balls from freezer and roll in the toasted mixture.

Store in an airtight container at room temperature or in the refrigerator for 1-2 weeks. May also store in an airtight container in the freezer for 1-2 months.

Coconut Almond Energy Balls

Save Print

Prep time

15 mins

Cook time

3 mins

Total time

18 mins

Author: Marcy Crabtree

Recipe type: Snack

Cuisine: Paleo Whole30 Gluten-free

Serves: 12

Ingredients

1 c almond butter
½ c coconut flour
¼ cup crushed dehydrated strawberries
½ cup dried dates
½ cup water
3 Tbsp shredded coconut
3 Tbsp crushed slivered almonds

Instructions

Blend dates and water in a food processor or Vitamix until pureed.
Add almond butter, coconut flour, dehydrated strawberries, and date puree to mixing bowl. Mix until an even consistency.
Form about a dozen balls and place in freezer for 15-20 minutes.
Meanwhile, preheat oven to 425 degrees.
Place a pan with shredded coconut and slivered almonds in the oven for 2-2 1/2 minutes until toasted.
Remove energy balls from freezer and roll in the toasted mixture.
Store in an airtight container at room temperature or in the refrigerator for 1-2 weeks. May also store in an airtight container in the freezer for 1-2 months.

Essential Oils Essential Oils DIY Essential Oils Recipes Wellness

DIY Natural Household Cleaners

We’ve made it to week 6 of A Mom’s Guide to Getting Started with Essential Oils. So far in this series, we have covered Where to Begin with Essential Oils, How to Safely Use Essential Oils, Inhaling Essential oils, How to Choose an Aromatherapy Diffuser., and How to Use Essential Oils Topically. I think you’re ready to really dig in and begin using essential oils in your everyday life.

One of the easiest ways to get started with essential oils is to begin using them for household purposes and cleaning. You can make your own or add oils to your existing natural cleaners. It’s not difficult to do, and you’ll be pleased with the results!

DIY Natural Household Cleaners

Here are 10 ways you can use essential oils for housekeeping. You’ll be well on your way to a clean, pleasantly scented, and less toxic home! You can also download all the recipes for these ideas by entering your email at the bottom of this post. They are a part of my Essential Oils Starter Kit.

1) Carpet Freshener: Essential oils mixed with baking soda, sprinkled on the floor and vacuumed.

2) Dryer Sheets: (For scenting, not softening or preventing static) Add drops of essential oils to plain scraps of fabric and include in your dryer load.

3) General Disinfecting Cleaner: Vinegar and water with antibacterial essential oils.

4) Heavy Duty Cleaner: Water and Castile soap with essential oils.

5) General Floor Cleaner: Vinegar, Castile soap, and citrus essential oils.

6) “Soft Scrub” Cleaner: Baking soda, Castile soap, and essential oils.

7) Hand Sanitizer: Water, aloe vera juice, and essential oils.

8) Laundry Soap: Baking soda, salt, Castile soap, and essential oils.

9) Shower Spray: Water, vinegar, rubbing alcohol, and essential oils.

10) Hand/Dish Soap: Water, Castile soap, and essential oils.

Download the cleaning recipes to go with the uses listed above by entering your email below!

GET INSTANT ACCESS

to Our Essential Oils Starter Pack!

We'll send you this awesome set of helpful printables and simple recipes, plus keep you up to date on all that's happening at Wellness Becomes Her.

Action Step

Try out one new recipe for cleaning in your home! Experiment with different scents and combinations to find what you like best.

Up Next: Using Essential Oils for Your Beauty Needs

Precautions

Never use essential oils undiluted or in the eyes or mucous membranes. Do not ingest essential oils unless working with a qualified practitioner. Keep essential oils away from children. If applying an essential oil to your skin always perform a small patch test to an insensitive part of the body (after you have properly diluted the oil in an appropriate carrier oil).

For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

Gluten-free Recipes Recipes WW Freestyle Recipes

Weight Watchers Freestyle Instant Pot Mexican Quinoa Recipe (gluten-free)

Okay y’all — how about a slightly spicy Mexican recipe for your Instant Pot that is not only gluten-free but also fits well on the Weight Watchers Freestyle plan? Are you one of the millions who has caught the quinoa bug? Then I think you’re gonna enjoy this great substitute for the Mexican food you once loved but have been avoiding while trying to trim down.

How about a slightly spicy Mexican recipe for your Instant Pot that is not only gluten-free but also fits well on the Weight Watchers Freestyle plan? Are you one of the millions who has caught the quinoa bug? Then I think you're gonna enjoy this great substitute for the Mexican food you once loved but have been avoiding while trying to trim down. #instantpot #instantpotrecipes #instapot #mexicanfood #mexicanrecipes #quinoa #quinoarecipes

Instant Pot Mexican Quinoa

Ingredients

2 chicken breasts (boneless/skinless and diced)
1 tbsp olive oil
2 tbsp taco seasoning (try this homemade recipe)
2 tbsp. garlic, minced
1 onion, diced
2 cups chicken broth
2 cups tomato sauce
1 tsp salt
1 1/2 cups dry quinoa
1/2 of red, green and yellow pepper, finely diced
1/2 cup shredded Colby/Jack shredded cheese
1 avocado, diced
2 plum tomatoes, diced
1 jalapeno, seeded and diced
1/3 C chopped fresh cilantro, chopped

Directions

Heat Instant Pot using the saute setting
Add olive oil, onion, bell peppers, and chicken breasts to the Instant Pot and cook until lightly browned, stirring often.
Stir in the taco seasoning, garlic, chicken broth, tomato sauce, quinoa, and salt.
Set the instant pot to manual cook on high for 12 minutes.
When complete, press cancel and do a quick release of the steam.
Divide into 6 individual bowls.
Serve topped with the avocado, Jalapenos, plum tomatoes, a sprinkle of cheese, and cilantro.

Serves 6

Weight Watchers Freestyle Smartpoints: 5 per serving

Weight Watchers Freestyle Instant Pot Mexican Quinoa Recipe

Save Print

Prep time

15 mins

Cook time

15 mins

Total time

30 mins

Weight Watchers Freestyle Points = 5 per serving

Author: Marcy Crabtree

Recipe type: Instant Pot

Cuisine: Mexican

Serves: 6

Ingredients

1 tbsp olive oil
2 chicken breasts (boneless/skinless and diced)
2 tbsp taco seasoning (try this homemade recipe)
2 tbsp. garlic, minced
1 onion, diced
2 cups chicken broth
2 cups tomato sauce
1 tsp salt
1½ cups dry quinoa
½ of red, green and yellow pepper, finely diced
½ cup shredded Colby/Jack shredded cheese
1 avocado, diced
2 plum tomatoes, diced
1 jalapeno, seeded and diced
⅓ C chopped fresh cilantro, chopped

Instructions

Heat Instant Pot using the saute setting
Add olive oil, onion, bell peppers, and chicken breasts to the Instant Pot and cook until lightly browned, stirring often.
Stir in the taco seasoning, garlic, chicken broth, tomato sauce, quinoa, and salt.
Set the instant pot to manual cook on high for 12 minutes.
When complete, press cancel and do a quick release of the steam.
Divide into 6 individual bowls.
Serve topped with the avocado, Jalapenos, plum tomatoes, a sprinkle of cheese, and cilantro.

Essential Oils Wellness

How to Use Essential Oils Topically

Welcome back. This is week 5 of A Mom’s Guide to Getting Started with Essential Oils. So far in this series, we have covered Where to Begin with Essential Oils, How to Safely Use Essential Oils, Inhaling Essential oils., and How to Choose an Aromatherapy Diffuser.

Next to diffusing them, applying essential oils topically is the most common way of using them. This week, we’ll tackle the safe and effective use of using essential oils on the skin.

Topical Use of Essential Oils

I mentioned a few articles back the importance of properly diluting essential oils for reasons of safety.

Preventing topical irritation, sensitivity, photosensitivity, and sensitization are important reasons you will want to dilute your essential oils with a carrier oil. However, in addition to the safety reasons are the financial ones. You have probably figured out that essential oils are not cheap, and since diluting oils does not decrease the powerful effectiveness, it makes sense to dilute them in order to be safe AND save money.

What is a carrier oil?

A carrier oil is simply an oil that is used as a base to dilute essential oils before they are applied to the skin. Probably the most common carrier oil used is Fractionated Coconut Oil (FCO). FCO is different from the unrefined (extra virgin) coconut oil you may be familiar with in the baking aisle at your grocery store. FCO is refined to remove impurities and extend shelf life. It will not become solid at room temperature the way unrefined coconut oil does. FCO mixes well with essential oils, absorbs quickly, does not clog pores, and does not stain your clothing.

You can use most any liquid oil as a carrier oil for your essential oils though — jojoba, grapeseed, sweet almond, avocado, and olive are common choices and most of these have healing properties of their own that FCO does not.

Roller Bottles

When it comes to topical use of essential oils, roller bottles are your best friend. I have them in my essential oils storage case, easily accessible in my kitchen cabinets, in my purse, on my bedside table, in the bathroom, in my first aid kit, in my refrigerator . . . I think you get the picture . . . I have them pretty much everywhere. Many of them travel with me everywhere I go.

Once you have some blends that you love and are using frequently, making roller bottles with those blends makes using essential oils very convenient and portable.

The best roller bottles are the dark glass bottles that better protect the essential oils from light so that they remain effective longer, with steel rollers.

Using Your Roller Bottles

To get started, you’ll need some roller bottles, fractionated coconut oil (FCO), and your essential oils. It’s also nice to get some stickers for labeling your bottles — those round garage sale stickers from the dollar store work just fine. I usually cover them with tape so that the ink doesn’t smear.

For each roller bottle, you’ll add essential oils first, blending according to your expected use, and then the rest will be filled with FCO or another carrier oil. A common formula that works in most situations is a 3% dilution which is equal to 6 drops total of essential oils in a 10cc roller bottle.

To apply, you simply take the cap off and roll the oil wherever most appropriate. It makes for a quick application without fumbling with the carrier and essential oils bottles every time you need them, and as I’ve already mentioned, is very portable.

10 Simple Roller Bottle Recipes

As with diffuser recipes, it’s best to start out with a pre-made blend or a simple combination of two to four single oils you enjoy for your roller bottles. My Essential Oils Starter Kit contains 10 simple roller bottle recipes to get you going! If you have not yet downloaded your free copy of the kit, you can do so by entering your email below. You will soon start to get the hang of what you most enjoy and what works well together and can begin creating your own blends for your roller bottles!

GET INSTANT ACCESS

to Our Essential Oils Starter Pack!

We'll send you this awesome set of helpful printables and simple recipes, plus keep you up to date on all that's happening at Wellness Becomes Her.

Action Step

Choose three roller bottle recipes you think will be helpful for you and give them a try! Let me know what you think!

Up Next: DIY Natural Household Cleaners

Precautions

For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

Essential Oils Recipes

30 Days of Gluten-free Instant Pot Recipes (free printable and clickable meal plan)

When I was first starting out trying to get to a place of eating a mostly Paleo or Whole30 diet, I was overwhelmed with all that I needed to eliminate from my diet — gluten, dairy, sugar, beans . . . it felt like everything I enjoyed eating was off the table (no pun intended). What helped me, in the beginning, was to eliminate just one thing – gluten. Once I mastered eating gluten-free, I was able to master the rest. It just gave me confidence, I suppose.

If you are in the same situation — a bit overwhelmed with removing so much from your diet at once — perhaps eliminating or at least reducing from your diet first will help you, too. To help you on your way, I’ve compiled a list of a month’s worth of dinner recipes that are gluten-free. The calendar says April since this is when I’m publishing the meal plan, but you can use this any time of course. Not only do you receive links to 30 recipes, but you can also download a free meal plan with clickable links!

Click here to download your Gluten-free Meal Plan with clickable links to 30 days of recipes!

Printable Gluten-free Meal Plan

Pressure Cooker Ham

Instant Pot Quinoa Black Bean Salad

Beef Tips with Mushrooms and Onions

Whole 30 Instant Pot Zuppa Toscana

Instant Pot Gluten-free Chicken Corn Chowder

Salsa Chicken with Cauliflower Rice

Cilantro Lime Rice

Lemon Saffron Shrimp

Easy Five Ingredient Instant Pot Italian Beef

Pressure Cooker Tomato & Chick Pea Soup

Instant Pot Chicken Marsala

Turkey Taco Stuffed Sweet Potatoes

Pot Roast

Instant Pot Fried Rice

Stuffed Peppers

Broccoli Cheese Soup

Red Pepper Tomato Soup

Instant Pot Sweet Potato with Whole30 Toppings

Instant Pot No-Noodle Lasagna

Lemon Garlic Chicken

Spanish Rice

Pork Carnitas

Gluten Free Pasta Fagioli Soup

Cubed Steak with Mushrooms & Onions

Instant Pot Vegetable Beef Soup

Pressure Cooker Moo Goo Gai Pan

Spicy Sausage and Rice

Instant Pot Chicken & Rice

Click here to download your Gluten-free Meal Plan with clickable links to 30 days of recipes!

Health Recipes

How to Make Golden Milk

Undoubtedly, you’ve heard about the benefits of eating turmeric, the golden yellow spice that gives curry its beautiful, rich color. One of my favorite ways to get enough of this immune-boosting spice is in a nourishing warm cup of Golden Milk. It’s super simple to make, tastes delicious, and is a powerful antioxidant and anti-inflammatory. Learn more about the benefits of turmeric. Are you wondering how to make Golden Milk? Read on.

How to Make Golden Milk

Ingredients

1 cup Almond or Coconut Milk
¼ teaspoon Black Pepper
½ to 1 teaspoon organic ground Turmeric
1 teaspoon raw Honey

Directions
Bring the milk to a slow simmer with the turmeric and pepper mixed in.
Once it comes to a slight boil remove from the heat and allow to cool for a few minutes before stirring in
the raw honey (adding it when the golden milk is too hot will eliminate the beneficial properties of the
raw honey).
Pour into your favorite mug or cup and slowly enjoy while still hot or warm.

I’m not always a huge fan of peppery things so this is noticeably peppery to me- but still enjoyable. After
finishing the golden milk I’ll often have just a tiny piece of plain bread to help take away the peppery heat
in my mouth. Works every time!

How to Make Golden Milk

Save Print

Prep time

5 mins

Cook time

10 mins

Total time

15 mins

Author: Marcy Crabtree

Recipe type: Drink

Serves: 1 cup

Ingredients

1 cup Almond or Coconut Milk
¼ teaspoon Black Pepper
½ to 1 teaspoon organic ground Turmeric
1 teaspoon raw Honey

Instructions

Bring the milk to a slow simmer with the turmeric and pepper mixed in.
Once it comes to a slight boil remove from the heat and allow to cool for a few minutes before stirring in
the raw honey (adding it when the golden milk is too hot will eliminate the beneficial properties of the
raw honey).
Pour into your favorite mug or cup and slowly enjoy while still hot or warm.

Notes

I’m not always a huge fan of peppery things so this is noticeably peppery to me- but still enjoyable. After finishing the golden milk I’ll often have just a tiny piece of plain bread to help take away the peppery heat in my mouth. Works every time!

Essential Oils Wellness

Inhaling Essential Oils

Welcome back, Friends! You’ve made it to week 3 of A Mom’s Guide to Getting Started with Essential Oils. Today we’re discussing methods of inhaling essential oils. I hope you are enjoying the series so far and have learned a few things you didn’t know. Please know that if you have questions along the way, feel free to leave a comment.

In the past two weeks, we discussed Where to Begin with Essential Oils and How to Safely Use Essential Oils. Last week I briefly mentioned how essential oils are typically used for our benefit. Today, let’s begin going a little deeper into that.

Inhaling Essential Oils

One of the most common ways essential oils are delivered is through inhalation. Inhaling essential oils is particularly effective for ailments such as sinus congestion, bronchial congestion, sore throats, coughs and colds, bronchitis and for flu symptoms due to the ability to deliver the oils directly to the nose and lungs. However, inhalation is a quick and safe way of getting the essential oil properties to other areas of your body as well.

Inhalation works by distributing essential oil molecules through the air. Once in the air, they are inhaled and come into contact with nerves that send them directly to the brain. Since the brain is the center of memory and emotion and where blood pressure, heart rate, breathing, and hormone balance, are controlled, it is thought that essential oils can effect positive change on all of these areas. The oils also enter the bloodstream through the lungs and are then carried to other bodily systems.

Methods of Inhalation

There are a few ways in which you can deliver essential oils to your body through inhalation. The most common method is by using a diffuser. You are probably already familiar with diffusing essential oils, so let’s begin there.

Diffusing Essential Oils

As I mentioned last week, diffusing essential oils is a quick and easy way to administer the therapeutic effects of the oils to your family. It is generally safe and effective and has the added benefit of offering up the benefits of essential oils to your entire family all at once (just be sure you are following the age recommendations for the oils you choose to use).

Diffusing essential oils is commonly used for multiple reasons including:

general health and wellness
deodorizing a room
immune support during a viral illness
assistance with sleep and relaxation
reduction of depression and anxiety

Steam Inhalation Therapy

An alternative to using a diffuser (especially when you are ill or have very young children) is steam inhalation therapy. This is one of my favorite ways to use essential oils when I have an upper respiratory infection, sinus infection, or an attack of allergies. It has also been quite effective for me at the onset of migraines. It is particularly effective when using oils that have decongestant, antibacterial, and antiviral properties

The method is simple: place 4-6 drops of essential oil into a large bowl filled with boiling water. Cover your head and the bowl with a bath towel and breathe deeply for up to 10 minutes or until the water cools. Keep your eyes closed and be careful not to put your face so close that you’ll get burned!

Some of my favorite essential oils to use for steam inhalation include:

Eucalyptus
Rosemary
Lemon
Thyme
Tea Tree
Peppermint

Please Note: This is not a method appropriate for young children or for those with asthma.

You can also do steam inhalation in the shower. Read this for more information about how I do that for headaches: My 15-Minute Cure for Head Pain

Personal Inhaler

Here’s a confession for you — my husband doesn’t love essential oils. I know, there is something seriously wrong with that man, but he is very sensitive to all kinds of smells. Because of this, I am an avid user of personal inhalers, for more than just making my husband happy. They are actually very handy. If you think about those Vick’s Inhalers you may have used for sinus congestion, the idea is the same. You add essential oils to a cotton wick that is inserted inside the inhaler. You can then carry it with you anywhere you go and deliver your essential oils by inhalation, without diffusing into the entire room. Even your children can use these safely. My favorite personal inhalers are from Rivertree Life. You can also simply open a bottle of your favorite essential oil or blend and inhale directly from it as needed. I don’t generally recommend this method often because frequently opening your bottles is not a good idea. In a pinch though, it works quite well!

Linen Spray

Another simple way to inhale essential oils, especially at night to help you sleep, is with a linen spray. Simply add 10 drops of lavender or other calming oil to a 4 oz spray bottle with 3 oz distilled water + 1 oz witch hazel and spritz it onto your pillow and bed linens at night. Alternatively, you can add a few drops of the essential oil to a cotton ball, tissue or square, and place it near your pillow.

Diffuser Jewelry

Health meets fashion with this latest trend in essential oils. Diffuser jewelry has been gaining popularity in the past couple of year, and I own a few necklaces and bracelets myself. They work similarly to the personal inhalers only with a cotton disc placed inside a locket-style necklace, or a lava beads in bracelets. I don’t find this type of inhalation tremendously beneficial, but it is a nice way to wear your favorite scent. My favorite creator of essential oils jewelry is The Oily Amulet, but Plant Therapy has a few nice pieces as well. (be careful . . . there’s a lot of cheap jewelry out there that will break easily — ask me how I know).

Action Step

Begin making a list of reasons you may want to diffuse essential oils in your home. Also, take a look back at the essential oil recommendations from Week 1 and make yourself more familiar with their uses and properties. Also be sure to enter your email below to receive my Essential Oils Starter Kit. It includes 10 simple recipes you can use in your diffuser, and that top list of essential oils will be included in most of the recipes.

You don’t have a diffuser yet? No worries. Next week, I am dedicating an entire part of the series to choosing a diffuser.

Next Up: Choosing a Diffuser

GET INSTANT ACCESS

to Our Essential Oils Starter Pack!

We'll send you this awesome set of helpful printables and simple recipes, plus keep you up to date on all that's happening at Wellness Becomes Her.

Precautions

For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

Essential Oils Essential Oils Recipes Wellness

How to Use Copaiba Essential Oil

Copaiba essential oil is a part of the Balsam family, but not as sweet and vanilla-y as its cousin Balsam of Peru. But despite its less exotic fragrance, Copaiba is definitely a workhorse. It’s great for pain relief, reduction of inflammation, skin care, and respiratory issues. In fact, it is one of the most anti-inflammatory oils that exists, made up of more than 80 percent sesquiterpenes. It possesses 6 to 8 times more of the anti-inflammatory component than that of Clove oil if that gives you any indication.

Perhaps its most exciting quality is its ability to serve as a powerful extender in most blends. Copaiba has a way of enhancing the qualities of other essential oils making for an even more dynamic aromatic experience.

How to Use Copaiba Essential Oil

Copaiba hails from the rainforests of Brazil. Indigenous tribes have traditionally used it for healing wounds, stopping bleeding, skin sores and psoriasis. An interesting piece of history, Copaiba was an official drug in the U.S. Pharmacopeia from 1820 to 1910. This resinous, balsamic, warm and honey-like oil is a delight and has many uses both physically and emotionally.

Physical Properties: Analgesic, Antibacterial, Antimicrobial, Expectorant, Decongestant,
Immunostimulant, Lymphatic Circulation, Detoxification, Promote Urination, Maintain Kidney Function, Eases Sore Muscles, Reduces Redness, Reduces Swelling

Emotional Properties: Quiets the Mind, Deep Tranquility, Nervous Tension, Uplifting

Cautions: As always, do a skin patch test before using any oil topically. At safe dilutions, it is non-irritating and non-sensitizing. Do not place Copaiba on broken skin.

Blends well with: Frankincense, Vetiver, Roman Chamomile, Lavandin, Clove, Pala Santo,
Angelica, Black Pepper, Cedarwood, Jasmine, Sandalwood, Vanilla, Ylang Ylang

Approximate shelf life for Copaiba is 8 years. Storing your oils in the refrigerator always extends their life.

Essential Oil Recipes Using Copaiba

Cool As A Cucumber Diffuser Recipe
10 drops Copaiba
5 drops Vetiver
15 drops Lavender

Place blend in the diffuser of your choice and diffuse for 10 to 15 minutes per hour or as needed for relaxing and stress relief.

Phlegm Exterminator Steam Recipe
5 drops Eucalyptus
8 drops Frankincense
12 drops Copaiba
Hot Water
Towel

Place steaming hot water in a bowl. Add essential oils. Place face over steam and drape head with the towel. Inhale deeply for 1-2 minutes. Be sure to keep eyes closed.

Pain Relief Recipe Blend
4 drops Peppermint
8 drops Copaiba
13 drops Lavender
2 oz of unscented lotion or carrier oil

Mix oils in with unscented lotion or carrier oil of your choice. Apply a thin layer to the affected area several times per day.

Copaiba is one of the main essential oils found in the calming blend, Sweet Oasis, at Rocky Mountain Oils, which is where I first fell in love with it.

Pro Tip: Have a blend that you like but needs a little extra something? Try adding a few drops of Copaiba to see if it brightens the blend and enhances its smell and healing properties.

Copaiba vs. CBD Oil

I want to say something about Copaiba vs. CBD oil because I’ve been seeing a lot of talk about this remarkable essential oil being a more cost-effective option for CBD oil. This claim is being made by a popular MLM essential oil company and it’s distributors. While I believe copaiba essential oils is amazing, I don’t agree that it can and should replace CBD oil for most people. Do to the entourage effect, copaiba simply does not work as well for pain relief, seizures, nausea, ADHD, and other issues. It works well for mild pain and perhaps as well as CBD oil for anxiety, and perhaps depression, but I’m not 100% convinced of that either.

In the near future, I plan to write a series about CBD oil and will address my research more fully then. But for now, please do your own research before falling for the marketing ploys of an essential oils company hoping to capitalize on the popularity of CBD oil. My own use of both oils has provided enough evidence for me, but you’ll want to discover the differences for yourself. I would hate for someone who could really benefit from the remarkable qualities of CBD oil to miss them because of tricky (and dare I say — misleading?) marketing.

Gluten-free Recipes Instant Pot Recipes Paleo Recipes Recipes Whole30 Recipes

Instant Pot Taco Soup Recipe (Whole30, Paleo, Gluten-free)

Taco Tuesday is a frequent tradition around here. When I first started eating Paleo, cutting gluten and beans from my diet I wasn’t sure I would ever be able to enjoy it as much. But with a little creativity, I have found ways to still do Taco Tuesday, and in ways my family doesn’t mind either (so I’m not cooking two meals!). One of my favorites is Taco Salad, but my other, especially on these cooler nights, is Taco Soup.

And can I just say that the Instant Pot has revolutionized my soup/stew/chili making? Seriously, if you have not made a soup or stew in the Instant Pot, you are really missing out. It’s a meal finished in less than 30 minutes that tastes like it’s been simmering on the stove all afternoon. So grab this handful of ingredients and your Instant Pot and see for yourself. Don’t have an Instant Pot yet? My favorite is the Instant Pot Duo 6-quart (mostly because of the yogurt setting; really any Instant Pot will do, and if you have a larger family, you will probably want the 8-quart).

Instant Pot Taco Soup Recipe

Ingredients

1 pound ground beef
1 bell pepper, diced
1 medium onion, diced
3 Tbsp paleo approved taco seasoning (or make your own)
1 tsp garlic
1/4 tsp salt and pepper
14 oz mild salsa
7 oz diced green chilis
lime juice from one fresh lime
4 cups organic chicken broth
*Optional- garnish with cilantro and avocado

Directions

Preheat Instant Pot on the Saute setting.

Brown ground beef in the Instant Pot, breaking into small pieces with the back of your spoon.

Add diced bell peppers, onions, and garlic, cooking just until beginning to soften.

Add salsa, green chilis, broth, lime juice, salt and pepper and taco seasoning.

Turn Instant Pot off, and then back on. Using the Manual or Soup setting, set timer to 10 minutes.

Be sure valve is set to sealed.

Allow a natural pressure release for 10 minutes, then quick release the remaining pressure.

Serve soup garnished with diced cilantro and sliced avocado.

Serves 6-8

Instant Pot Taco Soup (Whole30, Paleo, Gluten-free)

Save Print

Prep time

20 mins

Cook time

10 mins

Total time

30 mins

Author: Marcy Crabtree

Recipe type: Instant Pot

Cuisine: Southwestern

Serves: 6-8

Ingredients

1 pound ground beef
1 bell pepper, diced
1 medium onion, diced
3 Tbsp paleo approved taco seasoning (or make your own)
1 tsp garlic
¼ tsp salt and pepper
14 oz mild salsa
7 oz diced green chilis
lime juice from one fresh lime
4 cups organic chicken broth
*Optional- garnish with cilantro and avocado

Instructions

Preheat Instant Pot on the Saute setting.
Brown ground beef in the Instant Pot.
Add diced bell peppers, onions, and garlic, cooking just until beginning to soften.
Add salsa, green chilis, broth, lime juice, salt and pepper and taco seasoning.
Turn Instant Pot off, and then back on. Using the Manual or Soup setting, set timer to 10 minutes. Be sure valve is set to sealed.
Allow a natural pressure release for 10 minutes, then quick release the rest.
Serve soup garnished with diced cilantro and sliced avocado.

Essential Oils Wellness

How to Use Essential Oils Safely

Welcome to Week Two of A Mom’s Guide To Getting Started with Essential Oils. As I’m mentioned before, my goal is to give you an easy-to-follow guide to getting started with essential oils in your own family, so that hopefully you will find essential oils a safe and effective way to improve the health and wellness of your family. Last week, we learned about how to get started with essential oils. If you are new to using essential oils and missed that, please read that part of the series first before you continue. Today, we will discuss how to use essential oils safely.

How to Use Essential Oils Safely

There are a LOT of issues to consider when it comes to the safe use of essential oils. I’m not going to cover everything here but the main thing you need to keep in mind is this:

You need to do your own research.

In this series, I attempt to give you the very basics based upon my own personal use and research, but as you begin learning more about using essential oils, you’ll quickly find that opinions and levels of comfort in certain areas vary greatly.

Last week I gave you a list of great oils to try out for your family. I am 100% comfortable recommending them, however, there’s one idea that I really want to impress upon you:

YOU are responsible to make sure you know enough about an essential oil before you use it on yourself or your family members.

And please let me caution you that there are a lot of self-proclaimed “experts” out there, and some of them are giving some really bad and — dare I say it — dangerous advice. This is why it is imperative that you do the research yourself instead of taking what anyone (including me!) says at face value.

Make notes about an oil as you research whether to use it. Here are some things to jot down:

Age restrictions (not every oil is safe for young children or the elderly)
Use by pregnant or nursing moms
Contraindications with certain medical conditions or medications
Potential risk of photosensitivity (greater risk of sunburn)
Is it a “hot” oil? (May cause problems for skin sensitivities and children)
Whether to use topically, by diffusing, or both

This research and note-taking may be the one thing that helps ensure the safest and most effective use for your family. You can also get a few great books to keep on hand, and I’ll provide you with my recommendations for those later on in the series. For now, begin with The Complete Book of Essential Oils and Aromatherapy by Valerie Ann Worwood.

In the meantime, make a practice of jotting these things down. You’ll end up with handy reference that fits your family’s needs and preferences.

Why You Need to Use Caution

Essential oils are incredibly concentrated and very easy to absorb by the body. Generally speaking, anything “concentrated” needs to be diluted. Think about that can of orange juice concentrate in the freezer. You don’t just open it and start drinking; you add water first. It’s like that with essential oils, too. Only you won’t generally be adding water, except to most diffusers. You’ll be adding another oil, known as a carrier oil.

As you are researching, you will find a lot of opinions out there about essential oils safety. You will have to do your research and come to your own conclusions about what you’re comfortable with.

There are several ways to use essential oils. In the next few weeks, I’ll be looking at this topic more closely, but here are the basics:

Topical Use

Essential oils can be applied to your skin where they are then absorbed into the bloodstream. It is argued that applying oils in certain areas (soles of feet, temples, wrists, underarms, etc.) is most effective because they are pulse points or are more permeable than other locations. I’m not 100% convinced of that. I believe it’s likely that essential oils are best used wherever the symptom you are treating is. So for example, I only apply essential oils to my feet if I’m treating a foot problem. If I have a cough, putting them on my feet does little to help. But applying to my chest where I can breathe in the aroma is quite helpful.

Properly diluting essential oils provides a measure of safety. Topical irritation, sensitivity, photosensitivity, and sensitization are the main concerns when essential oils are not properly diluted.

The more conservative uses of essential oils are very effective and powerful, so I have yet to feel the need for any other approach. Rarely does an adult need a dilution of greater than 5%. Practically speaking, the really great news is that diluting your essential oils will also save you a lot of money. If you can use less essential oil and achieve the same results, and be safer in your use, why not dilute?

Diffusing Essential Oils

Diffusing essential oils is a quick and easy way to administer the therapeutic effects of the oils to your family. Of course, you’ll need to be aware of whether an oil can be safely diffused for everyone who will be inhaling it (no Eucalyptus globulus for young children, for example), but many times diffusing an oil is the quickest, easiest, and safest way to deliver oils to everyone in the household.

A Word on Ingesting Essential Oils

You will discover as you begin your own research that one of the most controversial topics in essential oil use is whether or not it is safe to ingest them. I rarely use essential oils “neat” (without diluting them in a carrier oil), so you might guess that I never ingest them. I have found that appropriate topical use and diffusing essential oils has met my health and wellness needs, so I have not had a reason to consider ingestion of essential oils. I’m not 100% opposed to the idea, however if you do choose to ingest essential oils, please only do so under the advice of a certified clinical aromatherapist or other healthcare professional trained in the medicinal use of essential oils, no matter what you read on the internet or are told by an essential oils distributor.

Again, oils are very powerful AND deserve our respect. Not to mention that I want to make them last as long as possible to stretch my dollar. Therefore, I believe that a good approach is to always dilute, starting with the lowest percentage of essential oils in your recipe or dilution and slowly adjusting the levels up from there until you see the results you want. Whether or not you choose other approaches should be dependent upon your own research, experience, and comfort level.

Action Step

If you will be using essential oils with your children, read this article on Using Essential Oils Safely with Children. Then start a simple journal as you explore essential oils. Begin by taking notes on the first few oils you’d like to try, using the guidelines above, or feel free to enter your email below to receive my Essential Oils Starter Pack. It contains a helpful worksheet.

Next Up: Inhaling Essential Oils (publishing March 25)

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For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.