Essential Oils Q & A: Your Questions Answered

Essential Oils Q&A


Q: Can I use essential oils to ward off cold and flu germs?


A: Yes, essential oils have powerful anti-viral, anti-bacterial and anti-fungal properties. While some oils might have more of a rep for germ killing than others, nearly all essential oils contain powerful anti-oxidants that heal while warding off nasty things like mold, bacteria and viruses.


The most well-known oils for killing germs include lemon oil, clove oil, rosemary oil, cinnamon leaf oil, and eucalyptus oil. However, thyme oil and oregano oil are also cited as being able to destroy viruses and bacteria on contact. They just may not be as popular due to their rather pungent aroma.


You can make up your own essential oil blends, for both personal use and for cleaning up around the house.



Q: What is the Thieves oil blend and where can I get it?


A:  The name “thieves oil” comes from a story that was passed down from the time of the plague. As the legend goes, the thieves who broke into the homes of the people who were dying of the plague did not contract the deadly illness because they had mixed up a secret potion that protected them. This magic potion is known today as the famous “thieves blend” of essential oils.


The Thieves oil recipe consists of lemon oil, clove oil, rosemary oil, cinnamon leaf oil, and eucalyptus oil. If you mix up a batch and spray it around your home, or add to an essential oils diffuser, you can cleanse the air of possible pathogens while leaving behind a wonderful, fresh and clean scent.


Young Living and DoTerra are two of the most popular brands of organic essential oils on the market. Young Living sells its own Thieves oil mix. You can also blend up a homemade version of the thieves blend, tweaking a bit by adding other ingredients to get the perfect signature aroma.


Q: I can’t afford organic essential oils. Are “regular” (non organic essential oils) harmful?


A: In all cases, chemical free is best. However, you don’t have to buy organic oils to get the powerful effects of using essential oils on your person and around your home. Now brand oils are available on Amazon, and work just as well as a cleaner, freshener, and for keeping the body healthy.


Please note that unless your essential oil specifically lists on the label that it’s okay to ingest, do not add essential oils to your food or drink or consume in any other way.


Q: I want to make my own essential oils at home using garden herbs. How do I do that?


A: Yes, You can make essential oils to bottle at home. All you need is either fresh or dried herbs, olive oil, water and a little pot. Here’s a recipe for homemade thyme oil:


1/2 cup fresh thyme

1 cup olive oil


Combine the thyme and oil in a small saucepan. Bring to a simmer over medium heat. Cook for about five minutes, until the mixture bubbles. Let cool. Pour into small, dark colored glass bottles


Q: What are some good shortcuts for mixing my own essential oil blends on the cheap?


A: There are a number of money-saving tricks to creating essential oil mixes at home:


Buy your carrier oil in bulk. If you know that you plan to make a lot of essential oil blends at home, then stock up on carrier oil such as coconut, olive or jojoba oil. A few drops of essential oil goes a long way, but a carrier oil, because it acts as a product base, depletes much faster.


Save dark glass bottles. Save the bottles that your purchased essential oils arrive in. The little plastic stoppers are easily removable, so you can clean out and refill the dark colored glass bottles.


Save plastic spray pump bottles. If you buy essential oil based colognes, then each time you finish a spray bottle’s worth, you have a handy reusable cologne dispenser to fill up with your own, homemade cologne blend.


Save aluminum oil bottles. You can also save the aluminum bottles that hold body and massage oils, to be used again and again when you mix up your own essential oil blends.


Stash extra supplies. Keep labels and a permanent marker on hand. Each time you mix up a new blend, you can label the bottle so that later on you’ll know what’s in it. For example, try blending a combo of citronella oil, clove oil, and peppermint oil to help ward off bugs in the summer time.



Q: Can I put essential oils directly on my body?


  1. Yes – essential oils offer a natural immune boost, as well as heal and balance the body. You can apply them to the skin in a variety of ways. For example, a mixture of geranium, lavender and a carrier oil such as olive, coconut or jojoba oil will make a nice all-over-body oil to use after bathing or shower. Geranium balances, lavender imparts calm. You can even add a bit of a more fragrant oil such as rose, to promote deep, regular breathing. This same type of oil mix doubles as a massage oil.


Q: I’ve heard that some people drink water infused with lemon oil, for its health benefits. Is this true?


A: Yes, some people do ingest lemon and other essential oils, but you should be very careful about which oils you take into your body as some may be toxic when ingested. Do not consume essential oils unless the oil that you buy has been specifically advertised as safe for internal use. When in doubt, do not ingest essential oils.


Q: What’s a great, essential-oil based recipe for a cleaning spray?


A: Here’s a recipe for an invigorating cleaning spray that you can use to wipe down surfaces, as well as spritz into the air to get rid of cooking, pet and other unpleasant odors.


20 drops lemon oil

20 drops peppermint oil

10 drops tea tree oil

1/4 cup witch hazel

3 cups water (or enough to fill an 18-oz spray bottle 3/4 of the way)


Q: Which essential oils help with insomnia?


A: The most well-known essential oil for imparting a sense of calm is lavender. However, its effects are best utilized when blended with other oils, such as geranium for balancing the body systems, and clary sage for fixing hormone fluctuations.


Q: Should I add peppermint oil to my bath water for a sunburn?


A: Peppermint oil is extremely cooling. If you want a real sense of this, add just a few drops to your bath water and you’ll feel cooled like you’ve never been before. In fact, you may actually find peppermint quite uncomfortable in the bath, no matter, how hot they day has been or how sunburned you are. While peppermint seems perfect for invigorating the mouth in the form of a toothpaste ingredient, mouth rinse, or as a chewing gum flavor, it does not lend itself well to an all-over body soak in the tub.


Q: Can essential oils harm or burn my skin?


A: Skin sensitivity varies from person to person, and from body part to body part as well. You may end up with a literal burn of the skin if, for example, you apply lemon oil to a sensitive area. If you’re not sure, test a small spot on the inside of your wrist, to see if you react to a certain type of oil.


Q: What is a carrier oil?


A: A carrier oil acts as a base for your essential oil mixes. Without it, many essential oils will evaporate rather quickly. Carrier oils also dilute the potency of the oils so that you can safely apply them to your skin. To test this in action, dab a bit of an essential oil mix on your pulse points and see how long it lasts. Next, first mix your essential oil blend with a carrier oil and test the oil for its “cling” again. Carrier oils can work as a base for massage oils, body oils, and bath oils.


Q: Should I put essential oil on the bottoms of my feet, and if so, why?


The skin on the feet is said to readily absorb substances which it comes into contact. Many people who use essential oil mixes to ward off colds, flu and other germs swear by the “rub on the feet before going to bed” routine. You can also apply essential oils, mixed with a carrier oil, to the neck, chest, belly, inner arms, hands, and face. Some oils such as cinnamon and lemon, may cause a burning sensation or leave an actual burn, if they make contact with a sensitive area. Avoid using these oils on places like the face, underarms, and other sensitive spots.


Q: What can I use essential oils for?


A: Essential oils are quite versatile. Once you become familiar with how to mix up essential oil blends, you’ll find that they’re well suited to a variety of purposes. For example:


  • Wipe down and disinfect the surfaces of your home with essential oils
  • Mix up a non-toxic essential oils blend to wash the floor
  • Create your own perfume and cologne blends using essential oils
  • Disinfect your kitchen trash can by spraying with an essential oil based cleaning solution
  • Apply a mix of peppermint oil, citronella oil, and clove oil to your dog or cat’s neck and back to repel fleas and ticks
  • Kill fleas on contact using an essential oil spray
  • Add your favorite essential oils blend to a diffuser, and freshen/disinfect the air in your home or office
  • Create your own essential oils blend to use as an all-over body oil
  • Add a few drops of your favorite essential oil to your bath water
  • Purchase an electric essential oils warmer and plug into aromatherapy
  • Rub essential oils mixed with a carrier oil to your pulse points for a mood inducer
  • Ward off cold and flu germs by massaging essential oils into your feet, neck, chest and ears
  • Get rid of an ear infection by placing a cotton ball soaked in lavender and lemon oil at the opening of your ear.
  • Rub clove oil onto your gums to ease the pain of a toothache (then call your dentist)


Q: Which essential oils invigorate and stimulate?


A: Peppermint oil, thyme oil, rosemary oil, pine oil, lemon oil, grapefruit oil, lime oil, orange oil, clary sage oil


Q: Which essential oils promote relaxation and restful sleep?


A: Lavender oil, rose oil, geranium oil, chamomile oil, vetiver oil, ylang ylang oil, sandalwood oil, roman chamomile oil


Natural Allergy Cures

Allergies often bring discomfort and misery to your everyday life. Many people who suffer from allergies are seeking cures to relieve the symptoms. In order to properly address these problems, it’s necessary to try and determine what causes the symptoms in the first place.

Common causes include pet dander, mold, dust and outdoor elements like pollen. Once you determine what’s behind your symptoms it’s easier to find possible allergy cures to try. Some have found over the counter medications to be very helpful, but others find relief after visiting a specialist. Then again, some find no relief at all.

For those who can not seem to find any relief from commonly used allergy cures, homeopathy may be a the best option. Homeopathy is an all-natural approach to medicine and health that is the subject of some argument and controversy. Some argue that homeopathy is a hoax and no allergy cures can possible be found through natural elements. Others swear that they have experienced instant relief from their symptoms through homeopathic remedies.

Some of the symptoms include congestion, headaches and colds. These symptoms often evolve into more severe conditions like bronchitis and pneumonia. For people who face the symptoms and the more severe conditions on a daily basis, finding allergy cures is crucial to their health and general well-being.

Traditional methods that the medical community often uses to address allergy symptoms include painful shots, medications that leave the patient groggy and miserable and even surgery in severe cases. These traditional methods of treating allergy symptoms are quite disheartening to many people who want to find allergy cures without using medication or taking shots. No one really wants to undergo surgery but many do to find some relief.

Homeopathy methods suggest that the allergy cures lie in the substances that cause the allergic reactions in the first place. The substances are diluted and introduced to the body in small doses. This enables the body to create the proper antibodies to ward off the abrasive substances successfully without producing an allergic reaction.

The process is quite similar to getting a vaccine. When we get a vaccination shot, we are actually injecting the virus or threatening substance into our systems. The weakened substances are introduced to our systems in small doses that can be fought off by our immune systems. Once our bodies demonstrate that they can fight the virus, we are immune. Since homeopathy follows the general logic we use behind vaccines, it probably is worth a try.

SuperFood Juice Recipes For 2018

Super foods are considered the most nutrient dense foods that are available for public consumption. They contain high levels of nutrients, vitamins, and phytochemicals which are very beneficial and combat chronic disease.

Here are a few super food related juice/smoothie ideas for this upcoming year.


  • Strawberries
  • Lemon juice
  • Honey
  • Chia seeds

Helps immune system and is very heart healthy.




  • Black berries
  • Blueberries
  • Acai juice
  • Honey
  • Chia seeds
  • Almond milk


Has anti-inflammatory, weight loss, digestive, and blood sugar benefits





You can find more superfood recipes from this book: <iframe style=”width:120px;height:240px;” marginwidth=”0″ marginheight=”0″ scrolling=”no” frameborder=”0″ src=”//”>

Cutting Down The Risk Of Alzheimers

Alzheimer’s disease is a form of dementia that causes gradual loss of a person’s mental abilities. It initially affects the cerebral cortex and often starts off as simple forgetfulness.

As the disease progresses, the person’s personality may undergo a complete transformation for the worse. The ability to think and function normally may be almost fully lost.

Is there a way to reduce one’s chances of getting the disease? There are no definite answers, partly because the disease itself is not fully understood yet.

It is thought that maintaining a healthy lifestyle with lots of mental activity may help prevent Alzheimer’s. There are no absolute safeguards against it, though.

Here are some steps you can take to minimize your chances of falling prey to this disease.

* Remain mentally active.
Mental activity stimulates the brain neurons. The more you use your brain, the more it creates new neurological pathways and connections. In this respect, the brain is quite like the rest of the body, because if you use it, it tends to remain healthy. And if you don’t, the brain deteriorates.

Do crossword puzzles and word games. Take up public speaking or debating. Learn to play a musical instrument. Learn about art forms you were not familiar with before and attend cultural and other functions.

Anything that engages your brain and keeps you alert and active may help.

* Get regular physical exercise.
The benefits of moderate physical exercise are well documented. Exercise results in increased oxygen flow to the brain and releases chemicals that make you feel good.

Plus, of course, exercise boosts your physical stamina and fitness levels. It helps reduce your weight, lowers your blood pressure and many other positive effects.

Go with any exercise that suits you, after taking your doctor’s advice. Choices include aerobics, gym workouts, tai chi, stretch exercises, yoga and more.

* Eat healthy food.
Your chances of getting Alzheimer’s disease are lower if you cut down on cholesterol and fat in your diet. That means, avoid junk food and eat lots of fruits and vegetables. The latter helps build up your brain cells. Besides, fruits and vegetables are rich in antioxidants which are supposed to be good for the whole body.

Foods like leafy vegetables, fish and nuts may be excellent. Consult a doctor or nutritionist and come up with a diet that suits you.

* Cultivate excellent family and social relationships
Having great relationships dramatically improves your experience of life. And there are many studies that show that longevity is linked to having good social relationships.

Involve yourself in hobby groups. Join a neighborhood walking club or canasta group. Go to block parties. Get active in community organizations. Go on weekend trips with friends. There are many ways to stay involved socially.

In the end, leading a well-balanced, healthy lifestyle will contribute immensely to your quality of life. And it can help slow or perhaps even halt the progress of Alzheimer’s disease in people who are predisposed to it.

6 Ways to Kill Stress By Breathing

Breathing is something we all do during our life time. We all know we are going to die if we are not breathing. Breathing is a reflex action done by our body to provide the flow of oxygen around the body to the vital organs.

Wikipedia, online encyclopedia, describes humans breathe between 12 and 20 times per minute, with children breathing faster than adults.

Babies may breathe as much as 40 times per minute. Adults normally breathe about 500-700ml of air at a time. An average 14 year old takes around 30,000 breaths per day.
However, we can control our breathing. We can be more relaxed by breathing in and out so deeply. The more we allow our body to be filled by deep breathing, the less stress we place on our body and mind.

The more we practice our deep and controlled breathing, the more natural it becomes and we can call on it at any time of day to help us through those tired or stressed out moments.

With all the problems we have — either we feel stressed out at work, or at the end of a long hard day and we can’t sleep, or if we just want a few minutes to our self — we will find this simple breathing exercise really beneficial.

Here are some steps to do breathing exercise:

1. You can lie down, sit down or stand up as long as you are comfortable. Breathe in slowly through your nose to the count of four. Breathe very deep until all your body feel expanded.

2. Hold on that deep breath for four counts, and then exhale slowly through mouth to a count of eight.

3. Repeat the breathing in – right down so your tummy expands. Hold on to it and then exhaling nine more times.

4. You can breathe deeper once you get used to the above steps by leave one hand on your stomach and place the other lightly across the chest. Breathe right down so your tummy expands

5. When it can’t go any further, breathe in some more and fill the tops of your lungs. Inhalations and exhalation are the same length, eight counts each, without holding in between.

6. When you exhales, let the old air out from your chest then from your tummy. So, you are going to be relaxed.




The Many Health Benefits of Coconut Oil

People are adding coconut oil to their diets and are getting incredible results. They are losing weight, getting more energy, and getting healthier. Coconut oil is safe to use, and does not turn to fat in your body. It raises the metabolism, so you burn more fat and have more energy. It does not increase your cholesterol, but actually helps lower it. Coconut oil is wonderful diet addition for just about everyone.

Coconut oil is full of healthy benefits. Next to mother’s milk, it is nature’s highest source of medium chain fatty acids (MTC’s), which raise the body’s metabolism, leading to weight loss. It has fatty acids such as lauric acid and monoglycerides, similar to mother’s breast milk.

When lauric acid is consumed in the body, whether through mother’s milk or coconut oil, it enhances the immune system to help the body fight infections, diseases, bad bacteria and yeast invasions. Lauric aid is known to be anti-viral, anti-fungal and anti-bacterial.

Coconut oil raises the metabolism, which helps people who are trying to lose weight and people suffering from thyroid problems. Coconut stabilizes the blood sugar levels, helping with diabetes. It also protects the heart cells from damage.

Coconut oil helps relieve the symptoms of menopause, and pre-menstrual syndrome (PMS). Many women who suffer the effects of PMS have found the symptoms lessened when coconut oil was consumed often in their diet.

Coconut oil does not raise cholesterol. Studies have shown that people who use coconut oil have lower cholesterol than those who do not, even when the people consuming coconut also eat other high cholesterol foods like eggs and meat.

Coconut oil smells good, tastes pleasant and is so good for our bodies that some people consume it straight, by the tablespoon, and use it in place of other oils on their salads. Many people also use it as an ingredient when juicing or making smoothies.

If all this good news isn’t enough, coconut oil one of the best things you can apply directly on your skin and hair. It not only gives temporary relief to skin problems like rashes, but it aids in healing and restoring skin to a younger appearance. It has also been known to help with people who suffer from yeast infections in the skin, and there is solid research that shows the MCTs in coconut oil do overcome yeast infections. Coconut oil also makes an excellent massage oil.

4 Steps to Relieve Your Back Pain Today

I have studied and taken courses in acupressure. Studied some on chiropractic. I also have looked into psychological issues to do with pain and medical problems.


I have found that 4 major things play an important part in your spines health.

First, there is posture. I know this is not the first time you have heard this, but it needs to be said again and again.
Posture should be noted in sitting, standing, and sleeping. Start taking note of your posture at all times. If it is not straight, then start working on fixing it.

If you sleep in a position like I have in the past, with both hands under your pillow while you lay on your side, you can pinch a nerve in your neck if your shoulder of the arm that’s up starts to relax and leans in toward your head or neck. It would be better to lay your arm of your upper hand down on your leg while one hand is under your pillow.
And if you can, buy a few different thickness pillows for throughout the night. I do not know about you, but I can not have a high, fluffy pillow when I lay on my back. But a thin pillow gives me neck ache when I lay on my side.

The second thing on our list is the flexibility of your back.

What you want to do when you notice your back goes out a lot and you experience pinched nerves, is in getting your spine back into alignment and having it flexible.

Of course if you feel a chiropractor is your best choice, by all means seek one. But think about your progress if you could align your own back when ever you needed to. It’s not all that hard!

If you are in pain at the present, put ice or heat on the spot until the pain seems to lessen.

Do NOT, under any circumstances exercise while any of your nerves are inflamed or swollen!

To get your back more flexible you might want to learn kundalini yoga. Not all yoga styles are like those you may have seen on television, where they twist themselves up. Kundalini yoga has very good and useful spinal exercises developed to help flexibility. Kundalini Yoga is also a spiritual tool to help before meditation as well.

It is very important to strengthen your back and the surrounding muscles. This is the third step to a healthy back.
Doing sit-ups is one such exercise, You do not have to do many sit-ups until you feel you can… step by step.
Take all of these things slow and at the pace of your body. Your body will let you know what it is feeling. Pain is a warning sign.
Just remember… taking pain pills is okay when you really need them. But also remember that they do not heal the problem, they only mask the warning sign, they simply stop the warning sign, but not the underlying problem.
Health is more than just eating right. One has to consider mental health, environmental, and many other factors. It is not all that easy for a doctor to diagnose the complete problem and cure it, especially if it has roots in psychological issues and has gone a long time unchecked, and became a physical problem.

The fourth and last step in back health is to start a daily stretching routine. You have
seen cats and dogs stretch when they get up, try it for yourself!

The key to back health is in keeping it actively flexible and strong, or well supported by the stomach and back muscles. You may have to find that happy medium in between like I have, being too much strength in one area will pull out another.
Each person is uniquely different in many areas. So never think what worked for someone else is going to work for you. You may have to build on someone else’s information and work it into your own, personal program.

I recommend you learn a little about acupressure as well to maintain your pain when it flares up.
I have found that I can manage pain by using acupressure, simply by putting pressure on certain areas of the body. But that is something I suggest you seek a professional for help, or look for someone who does acupuncture, or take a course in acupressure like I did.

Your Guide To Meditation On The Go

Meditation is perfect for anyone looking for a bit of peace, quiet, and inner reflection into their lives. However, many people wrongfully believe they don’t have the time for consistent meditation. Meditation doesn’t require a special location and hours upon hours of inner reflection to be done properly and receive the best results. Honestly, meditation can be done in any quiet corner, including your living room, office, hotel room, car, or even the airplane. In order to achieve the proper meditation in some of these places, you may need to practice certain techniques or bring along special devices that will block noise and ensure quiet for your designated meditation time.

Consider joining a meditation group so that you can effectively learn the methods of meditation before you attempt to meditate in unusual surroundings. The techniques and methods you learn through a learned meditation instructor will help you accomplish your own personal goals of meditation and inner exploration.

Meditation does not have to be incredibly time consuming. Make it a point to dedicate a few minutes each day to your meditation goals and spend some time reflecting inward. Mornings are an awesome time to begin meditation, since you at the most at ease during this time and your home is probably the quietest. Consider waking up before the rest of your household to snag a few much needed minutes along in order to successfully complete your meditation process. This is critical for both men and women with children who find it hard to meditate amidst the noises and demands of children.

When you are on the go, do not leave your meditation practices at home! Consider snapping up a pair of noise canceling headphones to block out noise on trains, planes, or automobiles. This will allow you the greatest sense of peace and quiet so that you can continue with your meditation techniques. Bring along a special meditation soundtrack of familiar tunes to which you can also block out unnecessary background noise in order to meditate.

Meditation can be an excellent way to unwind after a long day of traveling, so consider taking time to practice your techniques once you reach your destination. For individuals who are constantly calling hotel rooms home, it can be quite easy to miss your personal meditation space. For this reason, carry a small token or a few items with you on your travels to remind you of home. Consider bringing a favorite blanket, pillow, or mat to aid you in your meditation practices. Also, bring along a photograph of your family or friends to help with the homesickness.

Use scents to transport you to a more serene world. Aromatherapy has been used in conjunction with meditation for thousands of years. Consider beginning your meditation to comforting or exotic smells of incense or candles. For individuals on the go, consider bringing along travel candles or a vial of essential oil that you can leave open to pervade the atmosphere.

Paleo 5 Day Action Plan – Day 5

Day Five: Sample Recipes   

Now that you have a grasp on the paleo way of eating basics, here are five recipes that are quick and easy to add to your new cooking repertoire.

Turkey Stuffed Bell Peppers


1 pound ground turkey
1 medium zucchini (chopped)
1/2 of a large onion (chopped)
1/2 of large bell pepper, yellow (chopped)
1/2 of large bell pepper, red (chopped)
4 large bell peppers, green (tops & seeds removed)
2 tablespoons olive oil
1 tablespoon tomato paste
14.5 ounces diced tomatoes – 1 can (drained)
garlic, to taste
Salt, to taste
Pepper, to taste


While oven is preheating to 350 degrees, wrap each of the green bell peppers in aluminum foil. Place is an oven safe baking dish. Once oven is preheated, place the baking dish inside and bake peppers for 15 minutes.

While the green bell peppers are baking, in a medium skillet over medium heat, cook the ground turkey until browned.  Once done, set aside. In another skillet over medium heat, pour the oil and let it heat up until a splash of water sizzles when dropped in. Now add the zucchini, onion, yellow and red bell peppers and cook until tender. Add the ground turkey and mix in the drained can of tomatoes and tomato paste. Season to taste with garlic, salt, and pepper. Stuff the green bell peppers with this mixture.

Place the stuffed peppers back in the oven and cook for 15 minutes.

Deviled Eggs with Guacamole


6 hard boiled eggs
1 avocado
2 teaspoons fresh lime juice
1 tablespoon jalapeno – optional
fresh chopped cilantro – optional
salt, to taste
pepper, to taste


Once the eggs are boiled and cooled, peel them. Cut in half lengthwise, remove the yolks and put in a medium sized mixing bowl.

Mash the avocado, yolks, lime juice and if used the jalapeno & cilantro, together. Add salt and pepper to taste.

Scoop the mixture into the egg halves. Garnish with paprika if you like.

this will make enough for 1 person. If feeding more than one, you’ll need to use more ingredients – simply double or even triple them.


2 large eggs
1 large ripe banana
pinch of cinnamon (or to taste)


In a medium sized mixing bowl, mash the banana until all the chunks are gone. Add the eggs and whisk together. Now add the cinnamon and whisk until mixed well.

Turn your stove on medium and while it’s heating up, coat your frying pan with butter.

Pour some batter into your frying pan and heat on each side for 2-3 minutes or until brown. (Note: these pancakes are a lot thinner than a regular pancake so use less batter for each pancake)

Eggs with Veggies

In a rush in the a.m.? This is a simple Paleo recipe that only takes a few minutes.


Vegetables of choice (mushrooms, tomatoes, onion, avocado, etc.)


Scramble the eggs with cut up vegetables until done.

Fruit Smoothie

Throwing a fruit smoothie together is a simple Paleo friendly snack or breakfast item. Grab a handful of your favorite fruit(s), throw in a blender with some almond milk and blend until smooth. You could even add some nuts if you want.

To conclude this section, there’s one last thing to mention. In every meal – breakfast, lunch, and dinner – try to include protein, fruit and vegetables.

Paleo 5-Day Action Plan – Day 3

Day Three: Modifying How You Cook at Home & How to Handle Eating Out   

Your current cookbooks or long-time favorite family recipes are not going to cut it when it comes to this way of eating. It’s time to put them aside and modify your cooking repertoire. You’re also going to have to find a way to handle those times you’ll be dining out or eating at a friend’s (or family member’s) place.

First, let’s talk about modifying your cooking at home. Because Paleo has a limited number of foods you can have, you don’t want to get bored with the same thing over and over. Challenge yourself to find different ways to create the same meal (use different spices, different vegetables, etc.). Also have fun with this and challenge yourself to find new ways to create your own sauces and dressings. Make this a time to experiment with new things. For example, look for an unusual vegetable such as eggplant (or something you’ve never tried before) and try a new recipe with it.

Something really important to think about when cooking at home, now that you’re following the Paleo plan, is to pay attention to labels and read all ingredients. You may be surprised to find that some things you thought would be ok to use really aren’t. For example, if you want to marinate a steak and use a prepackaged or bottled marinade, be sure to read each ingredient. If there’s gluten, sugar, soy or preservatives, stay away from it. Your best bet will be to make all your own sauces, etc. This way you know exactly what you’re getting.

What about eating out or at other people’s houses?

It’s bound to happen – a work related luncheon, a friend’s birthday, or any other occasion that calls for eating out at a restaurant. Or a friend invites you over for dinner or you have regular Sunday dinner with family. Whatever it may be, here are some tips to help you handle these situations.

Your first instinct might be to pass the opportunity up because you’re not sure how you can stick to the Paleo way of eating in these circumstances. But you shouldn’t have to skip social activities (and if it’s something work related, you probably can’t skip it anyway). Instead, it’s just a matter of planning ahead!

If you’ll be dining out, do a little detective work. Check online for the restaurant and see if they have a menu available to look at. Most places do these days, so it’s easy to find a couple options that can be Paleo friendly with a little food swapping. For example, if there’s a salmon option that comes with a vegetable and something like rice, ask for double vegetable and skip the rice. It’s a simple solution!

The key to dining out is planning ahead and knowing before you get there one or two options you can have. This way you won’t be tempted to eat off plan. Also, speak up and ask questions. Your server is there to help you and if they don’t know something they can always ask the chef. So ask those questions! Find out how something is prepared and if it doesn’t fit with the Paleo way of eating, ask if it can be changed and prepared a different way. It never hurts to ask – the worst that can happen is they’ll tell you no.

If you’re heading to a family members or friend’s house for a meal, have an open and honest conversation with them about the way you’re eating. Ask them what they’re preparing and if it’s not something you can eat, let them know you’ll be brining your own food, or ask if they’d like you to bring a dish to pass then you’ll know for certain you’ll have something you can eat. Having this conversation with them may even result in a change of menu on their end and they’ll accommodate you.

Now, let’s move along to the next action item – creating your grocery list (and shopping)!