4 Healing Herbs for Women

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There are many herbs out there, that provide a long list of health benefits. Some herbs are good for topical application, while others can be consumed. Health benefits range from improving your digestive system to helping with PMS symptoms and so much more.

There are also some herbs that are ideal for women specifically, and the conditions women suffer from. Here are the top 4 herbs for women’s health.

  1. The Healing Powers of Turmeric
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Turmeric is one of the most popular herbs in recent years. It’s become increasing popular in recent years thanks to the health benefits it offers. While everyone can benefit from taking turmeric supplements, it’s particularly beneficial for women.

Endometriosis

Affecting up to 10 percent of all women, endometriosis is a common condition that’s characterized by tissue growth outside of the uterus. It has also been shown to help stop endometrial cells from growing.

Menstruation

Women who experience painful, long menstrual cycles should consider taking a turmeric supplement. This natural herb has been shown to ease menstrual pains, cramps, inflammation and general discomfort. By taking turmeric, women can often reduce or eliminate their use of over-the-counter drugs like ibuprofen and acetaminophen, which can damage internal organs. And because it stimulates blood flow, the herb also helps to normalize cycles.

Menopause

The average woman will go through menopause around the age of 45 to 50, during which she’ll experience a wide range of unpleasant symptoms like fatigue, hot flashes, sweating, trouble sleeping, anxiety and irritability. While there’s no way to prevent this female biochemical process, turmeric may offer relief of its symptoms. Research has shown that menopausal and post-menopausal hot flashes are linked to low antioxidant levels in the body. With its antioxidant properties, turmeric restores these levels and reduces the severity of hot flashes and other symptoms.

doTERRA created an essential oil from turmeric that is commonly known for its Ayurvedic health uses and promotes a positive immune function and response. When needed, use Turmeric as a spot treatment or in an all-over face mask to help reduce the appearance of blemishes or for a healthy-looking overall glow or diffuse Turmeric or put a drop or two into your hand and inhale to promote feelings of positivity and to improve mood.

2. The Adaptogenic Herb Aswagandha

Ashwagandha (which is Sanskrit for “horse smell”) is an adaptogenic herb that comes from the nightshade family. As it is used to benefit both physical and mental health, it is referred to as a “rasayana” in Ayurvedic medicine. Its numerous benefits include reducing adrenal fatigue, boosting thyroid performance, protecting the brain from cellular damage, and easing symptoms of anxiety and depression.

With its anti-inflammatory properties, ashwagandha is known for its ability to reduce chronic inflammation in individuals with autoimmune diseases like Rheumatoid Arthritis and Sjogren’s Syndrome.

How Does Ashwagandha Benefit Women?

Since it relieves stress, ashwagandha protects women from premature aging due to the toll stress can take on the body. It also is known to balance out hormone production, which certainly can benefit women who are going through menopause. Additionally, since it impacts the hormones and blood flow through the body, sexual health and fertility tend to improve in women who take ashwagandha.

On the cognitive side, ashwaganda protects against the neurological degeneration women face as they age and can even improve visual memory processing. With its role in evening out hormone levels, ashwagandha also acts as a mood stabilizer, which can benefit women who struggle with anxiety, depression, and other mood disorders.

3. Don’t Forget the Fenugreek

Fenugreek is a type of plant that can be used for both cooking and medicinal purposes. In cooking, the leaves are most commonly used; the seeds are ground and used as a health supplement.

Milk Production

One of the main groups that will benefit from taking fenugreek regularly is women. This is true because this herb is labeled as a galactagogue. This means that it will help stimulate milk production in lactating women. It can be used as an aide to help bring on lactation or as something to encourage a larger milk supply.

Treatment of Eating Disorders

Women are the largest population of having reported eating disorders, and research suggests that fenugreek can play a role in the treatment of these diseases. While the herb does not prevent issues from anorexia nervosa from occurring, it does help patients by increasing their appetite and motivation to eat.

Menopausal Aide

Fenugreek is also beneficial in treating hot flashes and other menopausal symptoms in women. A compound that is found in fenugreek acts similar to how estrogen normally does in the body. Instead of experiencing the effects of this hormone dropping during menopause, women are able to have diminished symptoms that are much more tolerable.

4. Vitex for Fertility and More

Its scientific name is vitex agnus-castus, but most women know it as the incredible herb contained in the chasteberry fruit from the lilac chaste tree. Vitex has a spicy medicinal scent, and many view it as a lifesaver.

Improve Your Cycles

Vitex is also seen as an exceptional healthy herb to use for menopausal symptoms. In addition, the chasteberry herb is beneficial when it comes to relieving the common cold, inflammation and swelling, migraines, headaches and joint problems.

The herb also seems to have a calming effect on the digestive system, the spleen, liver and uterus. When applied topically as an oil, the herb promotes a gentle, relaxing state of being.

Reduce PMS Symptoms

Vitex has a long history of use by women when it comes to balancing their periods. Studies have shown that the herb from the mint family has a natural progesterone-like effect, which may account for its popular use in the support of women’s reproductive health.

My favorite combo of oils to use for my monthly cramps and “mood” swings is Clary Calm. I roll it over my abdomen, behind my ears and at the base of my skull. I love to take my hands and cup them around my nose and take 3-5 deep breaths.

Chasteberry supplements are often recommended for a range of menstrual issues that include PMS, period acne, breast tenderness, bloating, insomnia and moodiness.

Although vitex does not contain hormones, experts believe the unique herb is able to affect a woman’s hormonal activity by stimulating the pituitary gland. More luteinizing hormone is then produced, and the ovaries begin increasing their production of progesterone. The cycle starts operating again in its normal monthly routine.

Busy Weeknight Dinner Ideas for Clean Eating

When you’re doing your best to balance all of your responsibilities, it can be really daunting to sit down after an intense day and dig into meal planning. Trying to come up with new ideas that fall in line with the guidelines of clean eating can take some time, so it might be a lot easier to find a good starting point and go from there. Check out these
great ideas for clean eating.

Spaghetti Squash Topped with Meatballs

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Have you ever tried spaghetti squash? There never seem to be enough people who know about this amazing plant and how you can use it to substitute noodles in a lot of interesting dishes. For this particular dish, the squash will be replacing the spaghetti noodles. With a small amount of prep, you can have some delicious sauce pouring over
a plate full of the cooked spaghetti squash.

If you are feeling up to paying for the specialty meats, then you can pick up some locally raised meats that you can have ground. If you’re looking for a more vegetable based option then it would be pretty nice to replace the meatballs with seared broccoli or mushrooms. If you should decided to make a large batch, having it with the veggie option will make it
last longer and remove the hassle of having to find local meats.

Fancy Veggie Burger

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It’s pretty easy to find a good batter recipe online for a veggie burger, but a big deal there is the ingredients. If you’re planning to eat clean, then you’re going to have to be sure that what you get for the pay is going to not taste good, but also be good for you. To give this staple a major upgrade, just be sure to get some great mushrooms, quinoa, locally sourced carrot, some pecans, and mix it with some of your favorite herbs. If you can get some organically produced cheese, then you will have one of the best veggie burgers that you can ask for. You get extra points for using avocado as the spread to bring your fixings together. If you want to spice the veggie burger up a bit, it would be easy to add some jalapeno slices to the batter before you cook it solid.

Ham & Swiss Potato Waffles

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If you’re more into mixing up traditional roles in breakfast, then this one might capture your interest. These ham and swiss potato waffles can make you wish it was morning so you can go back through your day and eat them a second time. If you would love a little more flavor to this treat then you can add some peppers and garlic to the mix before you place in the iron. Season them however you want, just be sure to leave them in until the edge crisp. A small amount of butter can put this meal on a new level. You can drizzle your creation with anything that fits into clean eating, so the only limit is your imagination!

Vegetable Shell Pasta & Creamed Spinach

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Vegetable pasta is an easy food that you can enjoy any time, but this time it’s showed up with a side and with a different sauce for you to meet. You can cook the pasta until its soft, then toss it with virgin olive oil, garlic, minced olives, freshly minced basil, and a few pinches of red pepper. That makes the perfect compliment for the creamed spinach. If you wanted to add meat to this recipe, the suggestion would be for some kind of lean chicken breast that has been sealed until the outer edges have become crispy. Sprinkle the chicken breast with a pinch of salt, a few squirts of lemon juice, and some freshly minced basil and oregano.

Vegetable Stir-Fry

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This is probably the easiest and fastest on this list. All you have to do, is choose a good vegetable mixture that suits your tastes and lightly fry it with oil, and season to taste with some organically made sauces. If you are looking for some way to replace noodles, then spaghetti squash has another use here for you. If you have even made bone broth, then that might be a good option for a side dish for soup, or for flavoring the squash.

Fish Tacos Lettuce Wraps with Avocado Crema

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If you’re going to make fish tacos, then it would probably be a good idea to get some decent fish to make them. You should try and find the freshest fish available, and hopefully that means it was caught that day! Bake your fish with a recipe that you find online and bake it at 375F. Once the fish is done, you can take it and drop each piece into a large romaine leaf to make delicious wrap and even add some doTERRA lemon oil to add some extra flavor! The final touch can be a tablespoon of the sour cream and avocado mixture on each of the wraps.

Diet Changes the Speed Up Your Metabolism

Diet Changes the Speed Up Your Metabolism

If you have ever tried to lose weight, you know how important it is to keep a good metabolism. This is going to help speed up your weight loss, especially if you don’t naturally have a fast metabolism. Luckily, there are some changes you can make to your diet that will help speed up your metabolism.

Eat Your Protein

The first thing you should do if you want to boost your metabolism naturally is to eat more protein. Protein is really easy to add to your diet, but you might not be having enough of it. This is a good time to start tracking how much protein you consume each day to be sure it is an adequate amount.

Some good sources of protein include:

Eggs (try to buy organic if possible)

Meat and poultry (try to buy organic, grass fed)

Fish and seafood (try to buy wild, sustainably caught)

If you are on a plant-based diet, there are protein options for you as well! Try:

Nuts and nut butter (raw is best)

Nut milk (unsweetened)

Plant-based protein powder, drinks, and bars (Make sure you read the labels for sugars. Look for protein powder, drinks and bars with less than 5g of sugar per serving.)

Oats and grains (gluten free if f

Have Spicy Foods

Believe it or not, having foods that are spicy can also give your metabolism a nice little boost. Try to use more spicy peppers in your meals, which contain capsaicin to help boost your metabolism naturally. Peppers are easy to add to soup, chili, sandwiches, or in any type of sauce you are preparing.

Broccoli

This close relative of cabbage can have a positive effect on the metabolism. It is super high in antioxidants and carries a high amount of calcium which is known for its ability to help the body to metabolize fats. Broccoli is also very high in dietary fiber, which helps to clean out the intestinal tract. A clearer intestinal tract, particularly of the lower intestine, means that broken down foods can be more easily absorbed through the intestinal walls. When plaque builds up in the intestines, the body has a harder time getting the nutrients that it needs.

Apples

Have you had an apple today? Apples are well known for promoting a healthy digestive tract. They are full of useful vitamins and are very high in fiber that the body needs to sweep the digestive tract.  Modern science has discovered that his is largely due to the agent found in apples called pectin. It has the ability to bond to cholesterol and many toxins found in the body to make them easier to eliminate. Apples aren’t the only fruits that contain pectin. Plums, pears, and some berries also contain this amazing agent, and it’s the thing in food responsible for the consistency of jellies and jams. Since apples are low in fat and calories, they are also ideal for weight loss. TIP: I like to pare 1/2 an apple with 1 tbs of almond butter!

Focus on All Your Nutrients

Not only do you want to have the right amount of protein in your diet, but the other nutrients are just as important to having good metabolism. Make sure nutrients like iron, zinc, and selenium are also in good amounts.

Even with a well-balanced diet, you will not be able to get in all the nutrients you need. I recommend a good whole-food supplement like the one I take from doTERRA called Lifelong Vitality. If you are interested in learning more about these amazing supplements check them out here.  If you want wholesale prices and want to save 25% off, let me know (my email and phone are below) and I will teach you how!

Add some Lemon or Grapefruit Essential Oil to you water – One of our favorite ways to add variety to our water we drink each day, is by adding citrus essential oils to them. I love the benefits of Lemon. Its a natural detoxifier and helps remove toxins from the digestive system, allowing it to do its job. Grapefruit is another favorite for weight loss. It has been shown to reduce fat and it tases DELICIOUS!!

Here are some tips for having balanced meals and snacks:

Focus on different food groups – As long as you try to choose foods from different foods groups throughout the day, you will ensure you are getting a lot of the important vitamins and minerals that your body needs for a higher metabolism.

Switch up your foods regularly – If you eat the exact same thing every day, you may run into issues where some nutrients are too low. If you consistently eat foods high in iron and zinc, but are low in

Have something green with every meal – If you have trouble ensuring you eat enough healthy foods, just focus on adding green foods. This makes it really easy. Greens like kale and spinach are good for you, you can have green bell peppers, zucchini and other green types of squash, apples, and so many other green foods.

Track what you eat – When in doubt, just track your food! There are apps that not only show you the dietary information like calories and carbs, but the protein, zinc, and various vitamins as well. (We will be talking more on this in a later post…so keep you eye out!)

10 Clean + Healthy Snacks

10 Clean + Healthy Snacks

Do you love healthy snacks? With so many people being able to share amazing ideas for delicious tasty treats online, people looking for better nutrition have proven that food you eat in between meal time can be both nutritious and flavorful. Check out these 10 healthy and clean snacks.

1. Overnight Oats

A lot of people tend to think of oats for breakfast, but lots of people use oats in their food for all kinds of meals around the world. Overnight Oats are easy and great for your heart. They’re also really high in fiber, which is something that a lot of people don’t really get enough of. When you get enough fiber it can prevent you from having serious issues in the gut.  You can take a mason jar with a lid, and put ½ cup of steel cut oats, a cup of your favorite almond milk, 2 tablespoons of vanilla vegan protein powder, and 1 tablespoon almond butter. Shake and leave overnight. Add a few frozen cherries for an additional sweetness!

2. Guacamole Dip

This one is super easy, and you only need a couple of ingredients. Avocado is a great source of omega 3 fatty acids and many of its components are antioxidants. That means that it can help you to fight off disease in a few different ways. All you need is 2 – 3 avocados, a ½ teaspoon of seasalt, a teaspoon of black pepper, 1-2 drops #cilantro essential oil and 1 roma tomato. If you want to give it a bit of a kick, you can try grinding or mincing up a jalapeno to add to it. Put it with your favorite seed crackers for a healthy snack.

3. Handful of Nuts


Nut’s are one of nature’s best snacks. They’re pretty easy to find at most stores, and they’re high in protein. Regular roasted nuts are okay, but raw nuts are better. If you’re looking to get the most out of your hand earned cash, go with almonds.

4. Roasted Chickpeas

If you’ve never had roasted chickpeas, then you’ve been missing out. Chickpeas are a high protein and have great benefits for the gut because they help feed important colonies of gut flora. This helps your good bacteria to keep the harmful types of bacteria at bay. They also have the added benefit that they are what have been called, slow carbs because of how they break down in your body. This process helps them to keep you full for longer, so they’re the perfect thing for staving off hunger. Just rinse and hand dry some chickpeas. Toss them with virgin olive oil and your favorite spices. Bake at 200°C until they reach a golden brown color. You can let them cool and snack away! (Along with my spices I love to toss with 3-4 drops each #blackpepper essential oil and with #turmeric essential oil )

5. Handful of Trail Mix

It doesn’t take a whole lot to put together your very own trail mix. Just select 5 of your favorite nuts. If you want to make sure it’s not too expensive, pad it with one of the cheaper nuts. Select one or two dried fruits that you love, and there you go.

6. Kale Chips

Kale has been one of the most celebrated foods by health and nutrition experts in years. In the last 10 – 15 years this leafy vegetable has made its way into everything from salads to smoothies in a coup that could dethrone the most beloved of vegetables, but there’s one more thing that you might not know, and it’s that this king of greens makes a great chip. Just preheat your oven to 165°C. While the oven is heating, rip the kale into small sections. Wash and dry the pieces, then place them on a surface with olive oil and your seasons selection. Bake until crispy.

7. Frozen Blueberries

It’s as simple as it sounds. All you need is some blueberries, and you freeze them. Find them fresh at your local grocery, and it’s even better if they’re locally sourced little blue fruit. They make a great sweet treat, or you can blend them into a smoothie. It’s another great way to get those antioxidants.

8. Apple Slices with Almond Butter Drizzle

Apples have been tied to health for years, and many people swear by them as a general remedy for hunger pains. Apples are also super high in fiber and pectin, so you can have one and know that your skin and liver will thank you for the extra help. Simple and delicious, just a few slices of apple with a very dainty thin drizzle of almond butter over the top. Full of protein, and a great way to settle that craving for sweet things.

9. Freshly Sprouted Salad

Sprouted salads are well known for their nutrient rich greens. High protein selections like those with beans will keep you satiated for longer periods. There are a million ways to enjoy these salads, so it’s best if you get out there and experiment.

10. Almond Butter Covered Rice Cakes

Almond butter is a high protein spread that is also high in fiber. If you rub a spoonful of almond butter on each of two rice cakes, you’re have a fast, tasty snack that can get your through morning.

Enjoy.

Nikki