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
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
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
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
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.
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
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.
In small glass container, combine shea butter, beeswax, and Fractionated Coconut Oil
Place in saucepan with 1–1 ½ inches of boiling water
Stir ingredients for 5–10 minutes until combined Tip: Use a popsicle stick for easy cleanup.
Once melted, remove from heat and let rest for 3 minutes
Add essential oils and stir
Pour into container and let harden 2–3 hours
To use, just apply a small amount to cuticles and rub until absorbed.
Strawberry-Lime Sugar Scrub
Are you one of those people who likes skin care that smells like dessert? Most of those products are chalk-full of artificial fragrances and chemicals that trick your nose into thinking that it is the real thing, when it really isn’t. This Strawberry-Lime Sugar Scrub smells like fresh strawberry jam and is even easier to make.
In small glass container, combine all ingredients, except essential oils.
Place in saucepan with 1–1 ½ inches of boiling water.
Stir ingredients until combined (around 5–10 minutes).
Once melted, remove from heat and let rest 3 minutes.
Add essential oils and stir.
Let mixture come to a solid. To quicken process, place in refrigerator.
Once solid, use an electric mixer to whip lotion.
Gradually come to high speed and whip for 3–4 minutes or until light and fluffy.
Place in container. To use, rub on heels to help soften and soothe them.
Tip: For best results, add a generous amount to feet with socks before bed.
Clay Facial Mask
Help cleanse and nourish your skin with this easy clay mask. It is great for all skin types and can be customized with your favorite essential oils. This recipe makes enough for one facial mask and should be applied to skin at least once a week for best results.
Note: Bentonite clay can be purchased at your local health food store. Do not use a metal bowl or spoon with bentonite clay as it can make it less effective.
Combine clay and vinegar in bowl and stir until well combined.
Tip: For a thicker mask, add an additional ½ teaspoon of clay.
Add essential oils.
Apply to clean skin, avoiding the areas around eyes and mouth.
Let dry for 5–15 minutes.
Rinse with warm water and follow with moisturizer.
Whipped Body Butter
Who doesn’t love soft, moisturized, and healthy skin? The butters and oils used in this recipe are the perfect combination that will leave your skin moisturized for days after applying. Customize your whipped body butter with any essential oil of your choice.
Fill a large skillet/saucepan with one to one and a half inches of water. Bring to a boil.
Once boiling, add the glass jar to the center of the saucepan to melt and combine ingredients.
Stir every few minutes until the ingredients are melted and combined. (10–15 minutes)
Tip: Use a popsicle stick to stir for easy cleanup.
Once everything is melted, remove from heat and let sit for 5–10 minutes. Add desired essential oils.
Once essential oils are added, let it rest in a cool place (such as the refrigerator) until it has set.
Once chilled, take out of refrigerator. With a stand or hand mixer, start on low and slowly turn the speed higher until the lotion becomes light and fluffy (around 3–5 minutes).
Note: Store mixture in a glass jar and keep in a cool place. If needed, re-fluff the body butter by whipping it back up to the desired consistency with a hand mixture.
*Citrus oils can cause photosensitivity so we don’t recommend using them if you plan on being in direct sunlight after topical application. The personal care products that doTERRA produces such as the doTERRA Salon Essentials®, lotions, etc. are a little different. The shampoo and cleansers are wash off products so there is no concern there, as well as the products that stay on such as the lip balm and lotion are found in a small, appropriate amounts that will not cause any phototoxic harm. Because we work closely with experts in formulations, we are able to provide a safe formulation. Essential oils at full strength on their own are very potent and is why they carry the photosensitivity warning.
Fortified with natural lubricants and essential oils, this shaving cream improves razor glide for a close, comfortable shave. Great for men and women, this shaving cream will leave skin smooth, healthy, and moisturized.
Scented body wash is a fun way to wake up your senses in the morning or calm them down at night. Scented body wash can provide valuable nourishment to your skin if it contains the right ingredients. Try making this easy DIY Body Wash with essential oils.
Ingredients 8 ounce glass pump bottle
½ cup unscented Castile soap
4 tablespoons vegetable glycerin
3 tablespoons Fractionated Coconut Oil
10 drops of your favorite essential oil
Note: Vegetable glycerin will help the body wash be thicker, creamier, and lather better.
Combine ingredients into glass pump bottle.
Add desired essential oil(s).
Tip: For an uplifting body wash try these essential oils: Citrus Bliss®, Peppermint, Grapefruit, Lime, or Eucalyptus. For a relaxing body wash try these: Lavender, doTERRA Serenity®, Bergamot, Geranium, or Roman Chamomile.
Shake to combine.
Note: Make sure to shake before each use, as the ingredients will separate.
“Tip OFF” Tuesday
Tip off!! Apply to the skin while showering and inhale deeply to experience its calming aroma while enjoying its purifying skin benefits. You can also change regular tea to Earl Grey with the addition of Bergamot or apply to the feet before bedtime a calming and relaxing massage.
CALMING ANXIOUS FEELINGS TIPS:
• Take one to two drops of Lavender in a glass of water to help reduce anxious feelings.*
• Apply doTERRA Cheer® to your wrists and neck to promote feelings of optimism.
• Put a drop of doTERRA Balance on your pillow at night to promote relaxation and help soothe worried thoughts.
Hair perfume is a great way to leave those you pass by with the sweet and enticing aroma of essential oils. Lightly spray it on your hair to keep it smelling sweet and fresh. Feel free to switch up the essential oils used in this recipe to create your perfect aroma.
Note: You can purchase rose water at most health food stores in the soap and hygiene aisle.
In fine-mist glass spray bottle, add rose water, vanilla extract, and essential oils. Add more or less essential oils depending on your preference.
Shake and spray on hair as desired.
*Please note that citrus essential oils are photosensitive and can lighten your hair if exposed to UV rays.
“Tip OFF” Tuesday
Tip off!! Wintergreen has a warming effect when applied to skin and is excellent to use as a soothing massage. A little goes a long way, so use sparingly and dilute with Fractionated Coconut Oil to minimize any skin sensitivity.
It is important to keep your respiratory system healthy. Exercising regularly, eating well, and getting enough sleep every day are key to helping your respiratory system function properly. Essential oils can also support feelings of clear airways and easy breathing.* If you’re looking for a good way to support your respiratory system, try taking oils like Peppermint, doTERRA On Guard®, Lemon, or Cardamom.* You can also apply doTERRA Breathe® or Eucalyptus (diluted with Fractionated Coconut Oil) topically for a cooling, soothing sensation.
If a change in season can throw off your normal groove, try taking TriEase® Softgels Seasonal Blend daily to support your respiratory system through the change.
Cleaning wipes are great to have on hand when you are cleaning surfaces. They are easy to use and great to throw away when you are done. Simply keep them stored in an airtight container and use at your convenience.
Cut paper towel in half widthwise with serrated or electric knife. Use half roll now and half later.
Combine water, Fractionated Coconut Oil, essential oils, and On Guard Foaming Hand Wash in a small bowl.
Pour mixture over paper towels and cover with airtight lid. Let mixture absorb for 10 minutes.
Turn container over and let sit for another 10 minutes.
Remove and discard cardboard tube. Pull wipes from center of the roll when ready to use.
“Tip OFF” Tuesday
Tip off Tuesday!! Apply Passion Inspiring Blend to pulse points and heart throughout the day to feel inspired and passionate. Diffuse at work to spark creativity, clarity, and wonder.
During the course of life, many factors can have a negative effect on the health and virility of the reproductive system. Hormone imbalances are common in men and women of all ages, and can be attributed to toxin exposure, stress, lifestyle, and other factors. Common symptoms associated with hormone imbalance include: irritability, fatigue, digestive problems, excessive sweating, food cravings, decreased muscle mass, weight gain, and low libido.
Essential oils can help manage issues related to hormonal imbalance, encourage healthy emotions, and ease away the stress of the day. Lavender, Clary Sage, Geranium, and Fennel have all been used for women’s support in this area. doTERRA Phytoestrogen Essential Complex is a dietary supplement that helps support healthy hormone levels in women throughout all stages of a woman’s life.* There are many other lifestyle factors that can also contribute to a healthy reproductive system, including getting adequate sleep, eating a healthy diet, avoiding exposure to pollution and toxins, and daily supplementation with Microplex VMz.* Microplex VMz contains niacin and vitamin B5, both of which help both men and women make various sex- and stress-related hormones in the adrenal glands and other parts of the body.* It also contains manganese, which helps the body form sex hormones.* Vitamin A, selenium, and zinc are included and are important in the reproductive process.* xEO Mega has EPA and DHA, which are important for supporting normal hormone levels.*
Many oils may help ease monthly feminine discomfort associated with the menstrual cycle. doTERRA ClaryCalm Monthly Blend for Women, a specially formulated blend of 12 essential oils, can be applied topically for a soothing effect on the abdomen. Other oils such as Lavender, Clary Sage, and Rose are also helpful.
One way to keep your skin looking and feeling healthy is to exfoliate regularly. Unfortunately, many body scrubs contain unnecessary ingredients and artificial fragrances. This natural 4-ingredient scrub will help eliminate dead skin cell buildup, and simultaneously boost your mood with the help of Wild Orange oil.
High in monoterpenes, Wild Orange oil is also known for its purifying properties and invigorating aroma. Use this scrub in the shower, bath, or as an everyday hand cleanser and enjoy the benefits of smooth vibrant skin.
1 handful slivered almonds
1 orange peel
1 cup of doTERRA Fractionated Coconut Oil
3–5 drops Wild Orange essential oil
Add almonds, orange peel, Fractionated Coconut Oil, and Wild Orange oil into a food processor and mix until ingredients are well combined. Store in an air-tight glass container and use 1–2 tablespoons as needed.
Note: Avoid contact with UV rays for up to 12 hours after applying citrus oils to the skin
“Tip OFF” Tuesday
Tip off Tuesday!! Consisting of Patchouli, Ylang Ylang and Sandalwood, Console essential oil has a sweet, musky scent which radiates though the room when added to a diffuser. It can also be added to a shirt collar or scarf and smelt through the day.
There are many parts of the nervous system. The central nervous system consists of the brain and spinal cord. This part of the nervous system receives information from your senses, stores memories, and generates thoughts and emotions. When you have a prevalence of peaceful, happy thoughts, you have a greater sense of possibility and happiness. There are many essential oils that can be uplifting and encouraging, such as mint and citrus oils, and that help you stay grounded. Blends in the Emotional Aromatherapy Kit can help you manage negative emotions and move back into a more positive space, so you can refocus on your goals.
The autonomic nervous system regulates functions you do not consciously control, such as heart rate, immune secretions, breathing, and blood pressure. Various stress related conditions are associated with elevated measurements of these vitals. The AromaTouch Technique is designed to bring alignment and peace to the whole body by affecting the autonomic nervous system.
Some essential oils traditionally used to balance or calm the nervous system include Lavender, Bergamot, Cilantro, Frankincense, Roman Chamomile, Rose, Basil, Copaiba, Vetiver, and Wild Orange.*