Author: Sheila O'Connor

Recipe: Mexican Pico de Gallo Salsa

In honor of 5 de mayo (5th of May), it only makes sense to celebrate Mexican salsa. In California, we take it for granted that we can pick up fresh salsa at the supermarket or taquería whenever we want. It’s a different story in the UK and it didn’t take more than a hot second to realize that my best bet in London is to make it myself. In just under 3 years, it’s become second nature and even the kids make their own – because it’s just better when it’s fresh.

Mexican Pico de Gallo Salsa

Ingredients:

  • 3-4 tomatoes, diced small
  • 1 jalapeño pepper, seeds removed and diced (include some seeds for spicier version.)
  • 1 small red onion or 1/2 medium to large red onion, diced
  • 1 large bunch of cilantro (fresh coriander), coarsely chopped
  • juice of approx. 1/2 lime, to taste
  • salt and pepper to taste
  • 1 clove garlic, finely chopped (optional)
  • 1/2-1 avocado, diced

Directions:

Mix all ingredients together in a bowl. Adjust seasoning to taste. Serve with chips & salsa, tacos, burritos, nachos, eggs, and any other dishes you wish.

Recipe: Asparagus Omelette with shallots & goat cheese

One thing that I noticed in the spring of my first full year living in the UK was that restaurants have special menus featuring asparagus. I love that! By the end of the long dark winter, we are ready for something new and colorful. These items like asparagus with availability for such a short season remind us to be present and local with our weekly menus and food choices.

It’s so easy to get into a rut and accustomed to eating the same thing morning, noon, and night, year around. While it may simplify things to a degree, unfortunately, it doesn’t usually work for optimal health because we are wired to be in connection and interaction with our physical environment. Those of us who have a family heritage from a different location than where we currently live may have some sensitivities to local food in the short term. The longer you live in a place, the more likely you are to adapt to the local regional and seasonal dishes throughout the year.

In Northern Europe and much of North America, we’ve been eating hearty stews and heavier meats to stay warm through the winter and now it’s time to lighten things up as we cycle through the first harvest of spring through to autumn. Read more about the best of Spring in New Season, New Menu.

Enjoy asparagus for these few short week!

Recipe: Asparagus, shallot, and goat cheese omelette

Ingredients (serves 1):

  • 3-5 asparagus spears
  • 1 shallot, minced
  • 2 eggs
  • 1-2 oz goat cheese
  • butter or olive oil for cooking
  • salt and pepper to taste
  • sliced avocado (optional)
  • Prosciutto or smoked salmon (optional)

Directions:

  1. Prepare asparagus. Either blanch in well salted boiling water or grill after tossing in olive oil, salt, & pepper. Set aside.
  2. Heat small to medium skillet.
  3. Add 1/2-1 T. olive oil, then minced shallots. Sprinkle with salt.
  4. Sauté and stir approx. 5 minutes until shallot is softens. Cook longer if you desire a sweeter, more caramelized shallots.
  5. Once cooked, put shallots aside in a bowl.
  6. Whisk eggs with salt and pepper in a bowl.
  7. Heat pan to medium (safe dishes by using the same one you used for the shallot) and melt butter or drizzle olive oil to hot pan.
  8. Add eggs mixture to hot oiled pan. Reduce heat slightly.
  9. Once the egg mixture is cooked on the bottom and started to cook up around the sides, use a spatula to flip it.
  10. Add the asparagus, shallots, and goat cheese (and optionally prosciutto, smoked salmon, or avocado) to one half.
  11. Fold the other half over the added ingredients, turn off the heat and cover.
  12. Wait 3-5 minutes for the cheese to melt.
  13. Serve on a plate with freshly ground pepper.
  14. Enjoy the deliciousness of the season.

Get a positive vibe from negative ions

Children and adults alike struggle with behavioral outbursts and mood dysregulation from time to time. We experienced our share of that when raising our children. Curiously, at a certain point I noticed that after taking a shower their entire affect would resolve even if there had been emotional intensity just before. Was it like the proverbial bucket of water dumped over the head of someone who is being nonsensical? The effect seems to be related to negative ions, and if you’re ever feeling a little “off” a shower is a great place to start.

Negative ions are molecules that are charged with electricity. It’s this charge that gives is vitality, prana as it’s known in yogic traditions, Qi in Traditional Chinese Medicine (TCM), or life force energy. These ionic charges are essential to life and when absent life is depleted. This is very well described in the text of Swara Yoga: The Tantric Science of Brain Breathing by Swami Muktibodhananda in the following excerpt:

The presence of positive and negative ions ultimately affects the entire body mechanism. They influence the nervous system, rate of digestion, and regulation of the endocrine system, which in turn influences the way we think and respond to certain situations in life.

He goes on to describe the natural abundance of negative ions in nature; in forests, and near moving water like waterfalls, rivers, and crashing waves. The “breath of fresh air” that we experience when we get into nature comes from the electric charge of the negative ions. It has the potential to revive us in the same was as jumper cables revive a dead battery of a car. When we are surrounded by negative ions, they literally enter the blood stream and recharge the system.

It’s not just the yogis that offer us this knowledge, scientific research and conventional medicine recognize that exposure to negative ions reduces symptoms of depression, supports cognitive performance, and potentially boost immunity by encouraging antimicrobial activity. Pretty much everyone is in agreement at this point that depletion of negative ions and increase in positive ions in our living spaces negatively impacts physical, mental, and emotional health.

It’s a little confusing because we tend to associate negative with bad and positive with good. In the case it’s the reverse. Negative ions are the good guys and we should all be seeking them out and finding ways to incorporate them into our spaces.

Our modern living spaces tend to be deficient in negative ions largely due to electrical appliances and technology devices that dominate the space. Air-conditioning and even excessive heating, and poor air circulation further depletes negative ions. The website webmd.com informs that “the air circulating in the mountains and the beach is said to contain tens of thousands of negative ions — Much more than the average home or office building, which contain dozens or hundreds, and many register a flat zero.” That’s a pretty massive difference. And alas, they recognize that the shower is a natural ionizer that most everyone has access to, often at home.

Of course getting out in nature often for a super dose of negative ions is always a great idea and Forest Bathing is a great way to experience that. At home, it’s really about balancing the electrical charge in the space which can be done with Himalayan salt lamps, ionizer, humidifier, and even decorative fountains. It’s worth taking the time to install these especially in air-conditioned with a lot of appliances or electronics. And of course, take a shower as often as needed. Once you’ve done that, all you have to do is enjoy the benefits.

It’s important to understand something about negative ions because we are all made of energy. When unwell with sickness or fatigue, the body actually vibrates at a lower frequency, like a light that has been dimmed or that is connected to an unreliable circuit. And just like fixing the circuit better supports the light, increased exposure to negative ions can really accelerate the path to getting your own positive vibe back online.

 

 

 

 

Essential Oil Spotlight: Lemongrass

Lemongrass essential oil produces an aroma that is perfect for early spring with notes of grass, lemon, earth, and it’s also a little bitter and pungent. You may be most familiar with lemongrass from recipes with an Asian flavour profile in soups, teas, and curries as well as with fish, poultry, beef, and seafood. Fresh lemongrass offers plenty of health benefits and the essential oil packs an even more powerful punch.

Lemongrass, the oil of cleansing, is perfect to complement spring cleaning and clear out the old, both figuratively, and energetically. All of the essential oils have indications for our body, mind, and spirit. This post will explore the uses of lemongrass essential oil to enhance physical, mental, and spiritual & emotional wellness.

As I’ve mentioned previously, essential oils interact on a cellular level and signal to the cells that it’s safe to open up and release when they have been in a contracted or protective state. As we navigate through each day, we encounter situations that encourage us to contract and move into protective postures, these contractions reach all the way down to the cellular level and if we have difficulty releasing the contraction, the cells remain closed and are unable to optimally operate their unique functions. While we are wired to protect ourselves when under threat, once the threat has passed, if we don’t relax after the situation, we may find ourselves with negative feelings actually stuck in the cells of the body. These becomes areas of congestion and blockage in the Qi (pronounced Chi) or energy flow in the body. This eventually leads to stagnation and some health problems to deal with. Sounds like something you would want to avoid, right? Lemongrass can help with that.

Chemically, lemongrass is up to 80% aldehydes which are known to have antibacterial and antifungal properties. Lemongrass also has analgesic, anti-inflammatory, insect repellent, and revitalizing properties. As it supports clearing the blockages, optimal cellular function is restored.

In the body, lemongrass supports healthy circulation and is a great lymphatic stimulant. It may also strengthen vascular walls to reduce the likelihood of developing varicose veins. Lemongrass is also a powerful detoxifying agent, especially combined with other oils in an Epsom salt bath. See uses and recipes at the end of the post.

From the mental perspective, when blended with spearmint, lemongrass enhances confidences and dispels feelings of doubt and inadequacy. A friend shared this blend with me as she was using it to support her daughter’s lack of confidence playing youth basketball at around age 6. She made a roller blend for her before practice and games. Eventually, they had a portable diffuser under the bench on the sidelines and all the girls on the team benefited. Use it any time you could use a boost in confidence.

In terms of emotional wellness, lemongrass supports the release of toxic or negative energy, feelings of despair, and holding onto the past in an unhealthy way. It encourages discernment and the ability to recognize what is no longer needed. What does all of this really mean? Sometimes we hold onto ideas, beliefs, and even material objects that we no longer need. This can create a sense of energy and even lethargy.

Diffuse lemongrass while journaling or even do some release writing or movement to further move things along. It’s also great to diffuse while cleaning out when you may have strong emotional attachments to material objects.

How to use lemongrass essential oil:

Topically: After a workout or shower (or both) mix 1-2 drops lemongrass with a carrier oils and apply to arms and legs to support circulation. (optionally combine with 1-2 drops of cypress oil)

**note: lemongrass oil is very warming and needs to be used with a carrier oil. It can also irritate sensitive skin, so be sure to try it out in a small area before apply it liberally on the body.**

Detox Bath Recipe:
(I love this bath, especially for clearing around the New Moon)

Add essential oils and epsom salts to a very warm bath. Soak for 20 minutes or more while taking relaxing breaths focusing on long exhales. Pat yourself dry instead of rubbing with the towel when you get out so that the salts and essential oils linger and continue to work.

Aromatherapy:

Diffuser blend for confidence:

Diffuser blend clearing the space and energy:

Mood lifter diffuser blend:

These are all suggestions, and you can adjust amounts based on the size of the diffuser, your space, and personal preference. See images below for more diffuser blends with lemongrass.

Learn more about the oils I use here.

Click here to buy Lemongrass oil.

Essential Oils for Energy, Focus, & Concentration

As you may already know, essential oils are useful across many areas of our health, supporting and enhancing our goal towards optimal wellness of body, mind, and spirit. The unique molecular composition of essential oils allows it to penetrate our cells in a way that cannot be achieved by other means. Essential oils are able to cross the blood brain barrier which gives them a “back door” entrance to support brain health and clear blockages.

If you are interested in learning more about essential oils and specifically, which ones would be the best for you, email me at sheila@restorativelife.com and we will set up a brief wellness consultation.

In terms of lack of energy, focus, & concentration we know what needs to be done and are struggling to do it. I’ve even experienced this while finishing writing this blog post. When that happens, I have a few go-to that help me to get the job done.

To make the most of essential oils, it’s best to be very intentional about picking the best one for what you are trying to achieve. It also helps to go a little deeper. Ask yourself, why am I experiencing this problem? It may be rooted in the body, the mind, or the spirit. For example, if you have a headache that is distracting your work, is the headache a physical problem due to dehydration or possible having missed a routine caffeine fix? Is it mentally associated coming from stress or too much work to do and feeling of overwhelm? Or does it have a spiritual or emotional root such as a heated discussion with a co-worker of family member, feeling depressed or holding onto anger, guilt, or a need to grieve a loss? There are many sources of what we are experience in the body, and when exploring the best solution, it can really help to consider the source.

Let’s stick with the headache example. The classic essential oils to support a headache is peppermint oil and that’s a great place to start. And then, if it’s due to dehydration, get some water to drink. If it’s due to stress and overwhelm, maybe a walk or a meditation session will provide relief; and if it’s due to a personal interaction or intense emotions, then journaling, talking with a close friend, listening to music, or soaking in a bath may help.

Now that you have a little more information about choosing the oils, here are my top choices to increase energy, focus, and concentration, all important to increase confidence and productivity!

***Note: Thank you for your patience as I continue to update the links to each oil which has been unusually slow due to server issues that are out of my control.***

Essential Oils to boost energy

The best way to use essential oils for energy is to inhale the aroma. This can be done through a diffuser in the room, inhaling directly from the bottle, rubbing a drop or two on the hand and then inhaling, and applying on the body to pressure points on the wrist, temples, around the jawline, or across the back of the neck.

Essential oils that boost energy levels come from robust herbs and citrus oils. The robust herbs come from from the leaf of the plant and are full of life force that has come from the process of photosynthesis converting powerful energy from the sun into the plants. This is the part of the plant that has broken through the soil and grown and developed ready to be celebrated and used.

  • Peppermint – Place one drop of Peppermint essential oil in the palm of hand with one drop Wild Orange oil and one drop Frankincense oil and inhale for a mid-day pick-me-up. This little act takes a few seconds and works wonders.
  • Motivate Encouraging Blend – Together with Balance, this is one of my favorites. This beautiful blend of peppermint and citrus with the serious infusion of Melissa creates a truly powerful blend. When I need to put my head down and get productive this blend helps me get motivated to get in there and get it done. I roll it right on my wrist or temples and it helps shift me into “the zone”!
  • Breathe Respiratory Blend – This blend contains a beautiful blend essential oils including Laurel Leaf, Peppermint, Eucalyptus, Melaleuca, Lemon, Cardamom, Ravintsara, and Ravensara. I find it just clears the air and helps get things into focus and energize what needs to be done.
  • DIY Blend: Peppermint + Lemon + Ylang Ylang – This is a favorite little blend of mine to diffuse. The lemon can be interchanged with any citrus. The ylang ylang adds a creative and playful element to the peppermint and lemon.
  • Citrus Oils: Wild Orange, Lemon, Tangerine, Grapefruit – Citrus oils are known to be energizing and uplifting. If your lack of energy is due to a low mood, then it’s best to focus on citrus oils and citrus blends.
  • Citrus Bliss Invigorating Blend – This is the best example of how uplifting citrus scents can be. I can’t imagine how it’s possible to inhale these aromas and not smile and feel some level of contentment.
  • Cheer Joyful Blend– This is a great citrus and spice blend. This is a great blend if your lack of energy is coming from a low mood and the “spice” in the blend can support inspiration. Apply to to pressure points (which are often the same a perfume points) throughout the day for support.

Essential oils for Concentration + Focus

The best oils for deep focus and concentration come blends with a base of trees, roots, and resins and supported with herbs. Imagine the job of the seed, to become rooted in the soil, to trust, to grow slowly towards the light. And the job of the tree, to be sturdy and support the branches and blossoms. And the resin, to overflow with wisdom from the stresses put upon it. The essential oils from these parts of the plant help it to be grounded in the work that needs to be done and eliminate distractions. Set an intention of what needs to be done and experiment to see which essential best supports you with your tasks.

  • InTune Focus Blend – A powerful blend of Amyris, Patchouli, Frankincense, Lime, Ylang Ylang, Sandalwood, Roman Chamomile essential oils to boost focus. Apply topically to the back of the neck, on temples, and bottoms of feet.
  • Thinker – Focus blend for all ages –  Ideal for everyone and for daily use, Uplifting blend features Vetiver, Peppermint, Clementine, and Rosemary perfectly combined with Fractionated Coconut Oil for sensitive skin. Supports the ability to pay attention and convenient for kids of all ages to use when focus is required.
  • Rosemary – Well known as the Herb of Remembrance, students used to put a sprig of rosemary behind their ears when studying for exams to enhance memory. Rosemary works very nicely blended with bergamot or tangerine and diffused in a room.
  • Vetiver – This root and grass is known for its earthy and exotic aroma that helps you to be well rooted in the task at hand.
  • Frankincense – Known as the “King of Oils” Frankincense has a long practice of sacred and therapeutic uses. Add a drop to super-power a diffuser blend or apply to the bottom of feet or on acupressure points.
  • Balance Grounding Blend is my favorite and I use it every day. In terms of focus and concentration, it helps the mind to focus on what’s most important and eliminate distractions.
  • Cedarwood – With a nutty and woody aroma, cedarwood creates a calm and relaxing environment.
  • Peace Reassuring Blend  – powerfully supports moving through intense emotions and arriving at a space of peace and clam.
  • OnGuard Protective Blend – While we tend to associate OnGuard with physical immunity, it can also be quite protective in context of mental, spiritual, and spiritual wellness too. It’s a special blend of citrus, spice, trees, and herbs to uplift, inspire, ground, comfort us and allow all the space we need to for focus and concentration. I use this one together with Balance on my feet to start my day each morning.

A great place to start and the best value for starting a collection of oils is in the Home Essentials Kit.

Click here to learn more about my favorite oils.

If you are interested in learning more about essential oils and which ones would be the best for you, email me at sheila@restorativelife.com and we will set up a brief wellness consultation.

Sneak Peek – Sample Spring Cleanse Recipes

What do you eat when you’re detoxing?

I remember when I did my first detox. I was nervous about one thing: was I going to be hungry?

Food is such an important part of our daily lives, it’s silly to participate in a detox that leaves you feeing hungry and unsatisfied. That’s one of the ways the 5-Day Cleanse is different – We’re going to eat REAL FOOD!

In fact, I’m so sure that you will love what you’ll eat on the detox that I’m sharing two of my favorite detox recipes with you in this post.

I want to make sure you feel comfortable knowing that we’ll be eating healthy, nourishing foods that will leave you satisfied and your taste buds happy. That’s why I’ve shared these recipes with you.

Try them out and if you like them, be sure to join us for the 5-Day Spring Cleanse that kicks off on April 12. Join us here and be sure to use the code SPRING20 to save £20 when you register by April 9.

5-Day SPRING CLEANSE

I’m getting excited! I hope to see you there! If you have any questions, feel free to email me at sheila@restorativelife.com

Salmon, Arugula and Sweet Potato Salad
(Serves 1)
Ingredients:

  • 1 small sweet potato, scrubbed and cut into small chunks
  • ⅓ lb wild salmon fillet, seasoned with salt and pepper
  • 2 TB white wine vinegar
  • 2 tsp Dijon mustard
  • 2 TB olive oil, divided
  • ¼ C finely chopped chives (optional)
  • 10 oz arugula, washed
  • Sea salt and freshly ground pepper

Directions:

  1. Heat oven to 450 degrees (220 C). Place sweet potatoes on a rimmed baking sheet and toss with 1 TB olive oil. Season with salt and pepper, then roast for 10 minutes, tossing occasionally.
  2. After 10 minutes, toss the sweet potatoes again and move to the side of the baking sheet. Place salmon on the other side and roast for 8-10 minutes, until salmon flakes easily. Remove from oven and let cool for 5 minutes.
  3. Meanwhile, place vinegar, Dijon mustard and remaining oil in a small bowl and whisk together. Season with sea salt and pepper. Place arugula in bowl and toss to coat with the dressing.
  4. Top with salmon and sweet potatoes, then serve.

Click here to sign up for the 5-Day SPRING CLEANSE with the new menu and recipes.

Strawberry Banana Smoothie
Serves 1
Ingredients:

  • 1 small banana
  • 2 TB chia seeds
  • 2 TB nut butter
  • ½ C fresh or frozen organic strawberries
  • 8 ounces coconut, almond, or hemp milk, or water
  • 1 small handful fresh spinach or kale

Directions:

  1. Place all ingredients in a high-speed blender. Start blender on low, and increase speed to combine fully.
  2. If you don’t have a high-speed blender, start by blending the fruit, chia seeds, nut butter and liquid together until smooth, then add the greens and blend again.

Click here to sign up for the 5-Day SPRING CLEANSE with the new menu and recipes.

Spring Cleanse April 12-16

Hi there friends! I hope you enjoyed a your Spring feasts of Passover and Easter the past couple weekends. Now that we are moving into a new season, it’s time for a little reset week to get Spring and summer off to a great start. I always look forward the sunshine and the tank tops and sundresses and I want to feel good and look good for the season.

Let’s talk about the upcoming 5-Day Spring Cleanse. This year, I’m doing will a 5-Day session in each season to maintain momentum and continuity in our health. Just like a car needs a regular tune-up and our windows need washing a few times a year, our bodies need important maintenance attention too. We get started next week, so be sure to sign up and take advantage of the early bird discount. Sign up by midnight on April 9 to save £20. Use the code SPRING20

YES, SIGN ME UP FOR THE 5-DAY SPRING CLEANSE!

You may be wondering whether the new 5-Day Detox is a good fit for you. Here are some answers to the most common questions  just in case you’ve been wondering about this, too.

How do I know I need to detox?

A few signs of needing a detox are fatigue, low mood, headaches, skin problems, and excess fat, especially in your belly. But the truth is that if you just aren’t feeling that great, a detox can help. We live in an increasingly hectic and toxic environment, and taking time for high-level self-care like a detox can make a huge difference in your energy, mood and even your body shape.

What will happen during the detox?

You’ll get a step-by-step guide of what you’ll need to do every day on this detox. We’ll focus on eating high-nutrient foods like fresh vegetables and fruits, lean proteins, and some whole grains. We’ll cut out processed foods, dairy, and sugar. The first few days you might feel a little off as your body gets used to the new things you’re eating, but by the end of the week you’ll likely feel amazing – scroll down to read what a few past clients have said about the experience:

How do I know it will work for me?

Literally dozens of people have participated in my reset or programs. I’ve had people tell me that they’ve dropped weight, slept better, had more energy, pooped better, felt less grumpy, and even had whiter teeth. I can’t guarantee that it will work, but it’s a safe bet that you’ll see positive improvements after 5 days. And, if you don’t, let me know, and I’ll refund your money.

Here’s what a few people had to say after working with me:

“The recipes were tasty and easy to follow. I know I should eat better and I don’t always have the discipline to do it on my own. The 5-Day Detox was a great jumpstart to get back into healthier food choices, and I’m amazed how good I feel after just 5 days!”
-Amruta, Business Analyst

“I was surprised at how easy it was to follow the plan. I like carbs, sugar, and wine, but once I made it past the first couple of days, my body responded and I found it easy (mostly!) to make healthy choices. Sheila’s support and the bite-sized chunks of information meant that I wasn’t overwhelmed up front. My stomach felt noticeably less bloated and I lost weight. I felt energetic and unlike other challenges, I wasn’t eager to go back to my old eating patterns because I felt better!”
-Sara, Graduate Student

“Sheila has a wealth of knowledge and experience. She is able to think outside of the box and will continue to research and find solutions until an issue is resolved. I look forward to the 5-Day Detox because I know it’s just what my body and my mind need.”
-Jeannette, Sound Engineer

“I was in a rut with some unhealthy eating habits, so the 5 day winter detox came along at just the right time. We can do just about anything for 5 days, Monday to Friday, so it didn’t seem so daunting. With Sheila’s advice and support, I was able to go without the foods that were causing me problems while continuing to feel energised and in control. I finished the week several pounds lighter, feeling empowered and so proud of myself. I don’t think I would have been motivated to follow such a regime on my own, but the group was a good support system. The detox was just the kickstart I needed to get my healthy lifestyle back on track.”
-Marilyn, Community Activist

“I really appreciated this detox.  I was not able to do it exactly as suggested, but it did give me new ideas for what to eat and how to exercise.  I liked having something new to try every day.  It kept my mind on my health.”
-Christina, Special Education Teacher

————————————————————

Sign up by midnight on April 9 to save £20, which means you’ll pay just £59 instead of the £79 retail price. Use the code SPRING20

In case you missed it, when you sign up, you’ll get:

  • A complete suggested meal plan
  • New recipes to celebrate Spring
  • Simple easy to follow recipes that are suitable for the whole family
  • A shopping list so you can hit print and head to the grocery store
  • A detailed daily protocol so you’ll know exactly what to do and when
  • Recommended supplements to take during the detox
  • Easy lifestyle hacks to enhance the detox experience
  • Pre-Detox Training Call
  • Support and daily feedback from our members-only online forum. We’ll definitely be there to tell you to walk away from the cookies.

Get into the Groove of SPRING AND REGISTER HERE.

Let me know if you have any questions, I’m here to help. Do you know someone who’s been wanting to to try a new program, but not sure where to start? This detox is totally suitable for beginners all the way on up to those who have previous detox experience. My goal is to support at many people as possible for this experience and I can only do that with your help, so please share this opportunity with your friends and family members.

Find out more about the 5-Day Spring Cleanse Here.

I hope you will join us, I’m getting excited. Be sure to use the code SPRING20 to get £20 off you registration.

Cheers,

Sheila

P.S. If you’re on the fence, I encourage you to take a chance and sign up for this 5-day cleanse. The foods are filling and yummy, there’s tons and tons of support, and you won’t be miserable or hungry – I promise. And, if you don’t end up having a great experience, just let me know and I’ll refund your money. Give yourself a much-deserved week of self-care and sign up here:

YES, SIGN ME UP FOR THE 5-DAY SPRING CLEANSE!

New Season – New Menu!

Local and seasonal has been all the rage for the past few years. It’s easy to define local, but seasonal can still be challenging because we have collectively become accustomed to having some things year around and how “local” does it really need to be?

From an Ayurvedic perspective, we are always somehow striving to be in balance both with ourselves in context of body, mind, and spirit, and within the greater surrounding environment. Each part of the organism interacts and influences the other in both contexts. This is a continuous process, and the goal is to maintain balance.

Our cells contain circadian programming based on the daily fluctuations of light and seasonal distinctions of the weather and what is locally harvested. For example, in most temperate climates, the winter is cold and dry. This is balanced out with traditional dishes that are warm, wet, and heavy with plenty of fat and protein to warm the body.

As we move into spring, it’s time to shift our plates to maintain balance in the new season. If we continue to eat the same foods that sustained us in the winter, we will become heavy because those dishes on not well suited for the season. Spring is wet, damp, and muddy requiring dry and light foods to balance out the heaviness of the saturated ground.

Nature provides and we will find just what we need at the local farmers’ markets and on the produce shelves ready to nourish our bodies. The first sprouts of spring tend to be bitter and astringent to ease the body’s transition into the new season. Spicy foods are also good at this time as some cold days do linger. The benefit of the spice is that it warms the body without the heaviness of the winter dishes.

Keep an eye out for recipes to highlight the best of spring into your weekly menus and for your spring celebrations too.

Seasonal Vegetables for SPRING:

  • Alfalfa Sprouts, Artichokes, Asparagus, Bean Sprouts, Beets, Bell peppers, Bitter Melon, Cabbage, Carrots, Chicory, Collard Greens, Dandelion, Endive, Fennel, Lettuce, Peas, Radishes, Watercress

Seasonal Fruit for SPRING:

  • Citrus and Berries. Spring is the season where there the least sweetness available in nature. Enjoy the final days of the citrus fruits and the beginning of berries while looking forward to the bounty of nature’s candy in the summer!

This is by no means an inclusive list and items will vary from region to region. Eating a “lighter” plate in the spring also means less red meat and more poultry and seafood, and less heavy dairy and more eggs and legumes.

Check out this recipe for an asparagus omelette with shallots and goat cheese.

 

 

Essential Oils for Joint & Muscle Relief and SLEEP!

Joint and muscle relief are more related to sleep than you might think. When we are sore and achy in the body, it can be very challenging to get that restful, restorative sleep.

The common thread is often that muscles are tense and contracted. This is a protective position, like a duck & cover drill. The chemical constituency of the essential oil molecules is like the safety bell, and alerts the cells that it’s safe to open up and relax. It turns out that the state of each cell is never neutral, it’s either open and actively going about its roles or it’s closed and contracted. When we spend a lot of our lives in protective postures, that can cause or muscles to remain in a constant state of tension and contraction. Warm baths, meditation, walks in nature, conversations with close friends, and targeted use of essential oils all help signal to the cells that it’s safe to open up and relax.

Just for fun – Listen this song, Public Service Announcement from the early 2000s. It’s a cheesy song about fire safety, but can also remind us that essential oils alert the cells that the situation is safe. And I hope it makes you laugh! We could all use a good laugh these days.

When experiencing joint and muscle pain the body is definitely going to be in a state of protection and the most powerful essential oils to provide relief include methyl salicylate which which is the same group of chemicals as salicylic acid, the active ingredient found in aspirin. It acts as an anti-inflammatory and is soothing to the tissues.

  • Deep Blue Rub contains wintergreen as well as Camphor, Peppermint, Blue Tansy, German Chamomile, Helichrysum, Ylang Ylang, and Osmanthus. It’s my go-to after a workout to relief sore muscles. Also support chronic joint pain, muscle spasms, arthritis, and tension headaches.
  • PastTense Tension Blend also contains wintergreen as well as lavender, chamomile, and frankincense. This one help reduce muscle tension related to various kinds of stress in our lives.
  • Copaiba is a cannabinoid and provides relief by targeting the cannabinoid receptors found widely throughout the body
  • Combination of Lemongrass and Cypress. This combination is warming and increases blood flow to the area.

Choosing the best essential oil for SLEEP depends a lot of the underlying reason there is difficulty sleeping. Lavender is calming and relaxing, and is a valuable oil to have around, but it’s not always strong enough to tackle deeper sleep challenges.

  • Serenity Restful Blend is great to help calm down both thoughts and emotions and get some restorative sleep.
  • Balance Grounding Blend is my favorite and I use it every day. This oil supports stability as we go experiences transitions in our days, weeks, months, and over the course of our lives. In terms of sleep, it helps the mind to shut down.

Some people have coined an expression that using Serenity and Balance together works like natural Xanax. I like to think of this combination at bedtime as a security blanket.

  • DIY Blend: Cedarwood + Bergamot + Marjoram: This blend is like a security blanket and a security guard. I supports having the confidence of being safe, connected, and protected.
  • Juniper Berry Helps calm the mind when fearful thoughts are swirling around. Blends well with
  • Cilantro – Helps to calm the nerves and relieve anxiety so the body can sleep. This is one of the best oils to address difficulty falling asleep. It has a pretty overwhelming smell, but definitely does the job.  I suggest adding 5-10 drops to a very warm beth just before bed.

Sacred Oils – Sacred oils are known to support the connection to the heavens. They are great to enhance prayer and meditation and provide deep cellular healing. 

  • Frankincense – Frankincense is known as the “King of Oils” and has a history of such value and reverence such that that it came along side gold as a gift to the newborn baby Jesus in the Christian Christmas story. Frankincense will add “super power” to any oil that you. It has so much complexity and potential that if you are ever unsure what oil to use, Frankincense will almost always offer some improvement that you are looking for. If I could only have ONE oil ever, Frankincense would be a very strong contender.
  • Sandalwood – creates a sense of calm and positivity. It’s also good for the skin. Rub on the temples, forehead, or wrists at bedtime.

Power Flowers – I would consider using the essential oils of these power flowers when sleep difficulty is related to emotional distress in some way. Diffuse in the room, add to the bath, rub on pressure points or directly over the heart when you feel the need.

  • Neroli – When I lived in Southern California during high school, spring was a memorable time of year when the whole landscape was saturated with the intoxicating aromas of the orange blossoms. Essential oil of neroli is extracted from the flowers of the bitter orange trees, also known as Seville oranges and native to Southeast Asia. Neroli helps to clear the heat and relaxes the nerves. It’s also a very uplifting aroma.
  • Ylang Ylang – Ylang ylang are big, beautiful tropical flowers grown in Southeast Asia and Madagascar. One day I hope to experience this aroma in all of its glory. Also cooling, this is a very special oil that encourages playfulness, positive emotional connection, and generally considered supportive of releasing tension and stress and is nurturing to the heart.
  • Helichrysum – This precious oil from the aromatic shrub and is also known as Everlasting or Immortelle. Besides being cooling, it is anti-inflammatory and helps to clear energy blockages in the body, physical and emotional. It is commonly used for bruising and related pain.
  • Geranium – While we may be familiar with the hearty flowers of the perennial shrub geranium, the essential oil is actually extracted from the flowers and the leaves. Like the other flowers, it is cooling and relaxing. It is good for the skin and has anti-fungal properties and encourages healthy circulation.

Want to start a an essential oils collection, Home Essentials Kit is a great place to start.

Click here to go to my essential oils home page and learn more about my favorite brand of oils.

If you are interested in learning more about essential oils and which ones would be the best for you, email me at sheila@restorativelife.com and we will set up a brief wellness consultation.

Adaptogens for Stress

Adaptogens are plants that gently support the body to manage stressors. They are foundational in Chinese and Ayurvedic medicine and often part of the regular diet. Eastern medicine also considers that total healing is an alignment or congruency of the body, mind, and spirit. So consider how you are addressing your optimal health across all areas of your life.

Stress, anger, fear, and excess adrenaline create unhealthy patterns in the body and put our systems out of balance.  Adaptogens help get back into equilibrium, like a scaffold or support so to speak, to handle stress and toxic load.

Like the name suggests, adaptogens don’t work over night. The real magic comes from consistency and integrating the support systemically. They are gentle on the body and move steadily towards healing. Over the counter pain medication such as ibuprofen, acetaminophen, and paracetamol are helpful for acute relief, but continual use over an extended period of time will lead to side effects often related to the liver and digestion.

Adaptogens come from plants and there are dozens of them. I’ve listed a few of the most common ones here. Maybe you’ve heard of them or added them to your smoothies! They often come in a powdered form, or as a tea, and also in tinctures and capsules.

It’s best to do a little detective work and use them with intention for the problem you are trying to solve. Consider what will be the best time of day to take them. Be sure to learn about any contradictions, especially if you are taking medications.

  • Ashwaganda is a root that helps you to stay grounded and preserves your energy which reduces stress and anxiety by being able to better handle all that’s going on in your life.
  • Asian ginseng is a root used to boost mental performance and reduce stress
  • Chamomile flowers decrease cortisol levels and enhance a balanced mood.
  • Goji berry (fruit) boosts energy, physical and mental performance, calmness, and sense of well-being, and can also improve sleep
  • Lions mane Mushroom encourages focus and concentration.
  • Reishi Mushroom helps to regulate hormone response and helps the body adapt to stress. This encourages restorative sleep.
  • Tulsi, also known as holy basil. is known to reduce physical and mental stress, anxiety, and depression.
  • Turmeric is a known anti-inflammatory that can boost brain function and reduce feelings of depression.