Archive | February 2016

Fun Healthy Recipes!

Are you ready for healthy recipes that taste like you are having fun cheat days with food? If you get creative with healthy ingredients and textures, you will have a lot of fun with your healthy creations! Below are 15 recipes to get you started, have fun!


The best and easiest healthy, comforting recipes that aren’t boring at all. And they don’t taste “healthy” at all!


Healthy meals don’t have to be boring, and they don’t have to take hours to make either. And with these 15 recipes, you’ll have a healthy meal on the dinner table in less than 30 min, and even the pickiest of eaters will be begging for seconds and thirds!

1. Greek Yogurt Chicken Salad Sandwich – Greek yogurt is a wonderful healthy substitute, but no one has to know because you can’t even tell a difference. []

2. One Pan Mexican Quinoa -Wonderfully light, healthy and nutritious. And it’s so easy to make – even the quinoa is cooked right in the pan []

3. Easy Burrito Bowls – Skip Chipotle and try these burrito bowls right at home. It’s easier, healthier and 10000x tastier. []

4. Asian Quinoa Meatballs – Perfect as a light dinner over brown rice and a side of roasted vegetables. []

5. Avocado Pasta – The easiest, most unbelievably creamy avocado pasta. And it’ll be on your dinner table in just 20 min. Done and done. []

6. Broccoli Quinoa Casserole – Healthy, cheesy comfort food without any of the guilt. []

7. Quinoa Chili – This vegetarian, protein-packed chili is the perfect bowl of comfort food. []

8. Honey Salmon in Foil – A no-fuss, super easy salmon dish that’s baked in foil for the most tender, most flavorful salmon ever. []

9. Quinoa Stuffed Bell Peppers – These stuffed bell peppers will provide the nutrition that you need for a healthy, balanced meal. []

10. Cauliflower Chowder – A creamy, low carb, hearty and wonderfully cozy soup for those chilly nights. Or any other night of the week. []

11. Quinoa Chicken Parmesan – With an amazingly crisp quinoa crust, you’ll never guess that this is actually so healthy and packed with tons of protein goodness. []

12. Asian Turkey Lettuce Wraps – These simple wraps comes together in less than 30 min, and it’s incredibly hearty, healthy and filling. []

13. Quinoa Black Bean Tacos – Quick, easy, healthy and full of flavor – even meat eaters will love this. []

14. PF Chang’s Chicken Lettuce Wraps – A copycat recipe that you can easily make right at home in just 20 minutes. And it tastes a million times better too. Seriously. []

15. Quinoa Enchilada Casserole – A lightened-up, healthy enchilada bake chockfull of quinoa, black beans and cheesy goodness. []



Essential Oil and Home Remedies To Treat Sinus Infections

Sinus infections are very common, especially during the winter season and other times of weather change. As I am prone to sinus infections, I wanted to look into natural remedies to treat them. You may have heard about Neil Med, a company that designs sinus rinse bottles and nasal rinse solutions. Well, I happen to use it and it works very well. However I learned that you can make the saline sinus rinse solution on your own! All you do is boil 8 ounces of water and wait until it cools to a warm temperature. Once the water is warm, put in a half teaspoon of sea salt and a half teaspoon of baking soda. Shake it up. Then proceed with using a sinus rinse bottle or netti pot.

There are also essential oil recipes that you can use for your sinus infection, as well as other home remedies as described in the article below. Cheers to your health!

5 Essential Oil Based Remedies for a Sinus Infection (Sinusitis)

A sinus infection (also referred to as sinusitis) is an uncomfortable condition often caused by an infection or inflammation of the mucous membranes lining the bony cavities behind, above and on each side of the nose.

An acute sinus infection is often accompanied by congested headaches, catarrh and a fever.

If you’ve been experiencing chronic, long term sinus infections then  you’ve likely found your nose has been blocked for long durations. You can feel the blockage along with dull pain and tension between the eyes.

And it’s not a fun experience.

Whether you’re dealing an acute or chronic infection, it’s important that you deal with it promptly. There is always a risk that the infection could travel higher and cause more harm, potentially in the form of meningitis.

What Essential Oils Provide the Best for treating Sinus Infections?

The list below is a pretty definite one – this is basically all of the oils out there that are known to be somewhat helpful for sinus infections. You want to use oils that are antiviral, antimicrobial, surfactants, expectorants…

I don’t recommend using just any of these oils indiscriminately!

Many of the oils in the following list have found their way into the recipes that I recommend next. If you want to use more than what I recommend below in the recipes section, do your research!

  • Benzoin
  • Cinnamon
  • Ginger
  • Nutmeg
  • Clove
  • Aniseed
  • Marjoram (sweet and spanish)
  • Myrtle (green or orange)
  • Peppermint
  • Hyssop
  • Pine
  • Rosemary (ct. cineole and ct. camphor)
  • Lavender
  • Eucalyptus
  • Tea tree
  • Bergamot
  • Thyme (ct. linalool and ct. thymol
  • Camphor
  • Cajeput
  • Spanish sage
  • Rose
  • Chamomile
  • Canadian Balsam
  • Helichrysum
  • Niaouli
  • Ravensara

5 Essential Oil Recipes for Sinus Infections

**IMPORTANT: The Need to Disrupt Biofilms**

  • Before making use of any of these recipes I recommended applying a xylitol based nasal spray. This is because xylitol has been shown to be an effective disruptor of biofilms – which are a protective measure that shelter used by the pathogenic viruses that have invaded your sinuses.
  • Research on biofilms is relatively new, so you haven’t likely heard of them. But I’ll give you a little information on them.
  • Biofilms are a protective layer created by colonies of bacteria. The bacterial colonies produce these biofilms to provide what is essentially an impenetrable coccoon that is extremely hard to disrupt.
  • When at full health these biofilms are effective at blocking attempts by the immune system to disrupt them. This is why people who have chronic sinus infections are sometimes unable to cure themselves even with multiple rounds of antibiotics. The biofilms simply keep the antibiotics out.
  • The presence of these biofilms also inhibits the ability of remedies (like essential oils) from doing their healing work.
  • By introducing xylitol via nasal spray you are providing a solution to the problem since xylitol breaks up biofilms. The nasal spray I’ve listed does not dry out the nasal passages (dry sinuses slow treatment) and won’t inhibit the immune defense of the body. Instead the spray acts more as a surficant and lubricant, which make it easier for the body to produce natural mucus secretions that will help eliminate the pathogens, along with the help of your essential oils.

Alright, on to the recipes!

The following recipes have been sourced from knowledgable essential oil experts, aromatherapists and experienced herbalists.

inhalation sinus_

1.) Simple Nasal Decongestion Steam Inhalation Formulas

Recipe #1


Recipe #2



  1. 5 to 10 minutes before your treatment clear the nasal passages by blowing nose and apply 1-2 sprays of an xylitol based sinus spray.
  2. Next add your essential oils, drop by drop, to a small, non-reactive bowlfilled with boiling water.
  3. Grab a towel and cover your head with it and lean over the bowl, with just you and the steaming bowl blanketed underneath the towel
  4. Keeping your eyes closed, inhale the steam vapors deeply for 5 to 10 minutes.
  5. Repeat sever times a day.

coconut oil

2.) Simple Massage Oil Recipes to Ease Congestion

Recipe #1


Recipe #2


Recipe #2 Blending Directions

  • Blend essential oils together using the proportions listed above. Feel free to make a bigger batch of the blend, just stick to the proportions
  • Use 5 drops of resulting blend for every teaspoon of carrier oil


  1. Thoroughly mix together essential oils with your base carrier oil in a non-reactive bowl.
  2. Massage resulting mixture into:
    • The back of the neck
    • Chest
    • Behind and in front of the ears
    • Over the cheekbone
    • On your nose
    • On your forehead
    • Soles of your feet

Repeat application 2-3 times daily, or as desired.

3.) Simple Diffusion Recipes

Recommended oil blends for diffusion:


Soothing oils for Evening / Nighttime:


Either diffuse these oils by themselves or synergistically together. It’s recommended that you use an an essential oil diffusor for this.

4.) Simple Inhalation Recipes

Direct Tissue / Cloth / Handkerchief / Pocket Square Inhalation Recipe:



  • Combine essential oils
  • Apply 1-2 drops of mixture to a tissue and inhale.

Hand Held Pocket Inhaler Recipe:



  • Combine essential oils in a small non-reactive bowl.
  • Place the inhaler wick from your pocket essential oil inhaler in the bowl and allow it to absorb all of the liquid.
  • Insert the wick back into your inhaler and cap and screw it closed.
  • Use inhaler up to 5 times a day. Use your xylitol sinus spray before every inhalation session

You can learn more about inhaling essential oils here.

5.) Simple Warm Compress



  • Pour one cup of relatively hot water into a non-reactive bowl
  • Add your essential oils to the water
  • Sit well to disperse oils
  • Soak your cloth in the bowl of infused water
  • Wring out enough water so the cloth doesn’t drop
  • Place the cloth on your nose and sinus area for as long as desired.
  • Repeat often, being careful to not allow any of the mixture to get into your eyes.

A Few (Non-Essential oil Based) Tips to Help Clear out your Sinus Infection

The essential oil based recipes above should be entirely sufficient to clear out your nasal passageways and send your infections packing.

But, there’s multiple ways to address these kinds of infections, and topical applications are not always going to cure the underlying condition at hand. If you’re not being diligent with a few important factors that I’ll list below then there’s a chance that you won’t entirely hear your infection. Or, if you do, you still run the risk of picking up another one rather easily.

Eat some foods and avoid others

I’m not going to go on some diet crusade here and ramble along.

Your diet is your diet.

But there are some things that are best avoided while dealing with these types of infections, and there are some things to eat that will really help you out.

I recommend that you avoid or limit your intake of the following foods:

  • Sugars (refined and natural)
  • Dairy
  • Wheat


These foods are known to help lead people to developing sinus infections, or to exacerbate preexisting ones.

Here are some foods you should add to your diet or up your intake of:

  • Ginger
  • Garlic
  • Onions
  • Radishes


These foods boost your immune system response by either providing strong antimicrobial/antiviral support (ginger, garlic) or encouraging proper drainage of your sinuses (onions, radishes).

Take Immuno Supportive Supplements


These supplements help the body flush toxic mucous, encourage rebuilding of healthy mucous and support the immune system’s ability to fight infections.

Use a humidifier if you’re in a Dry Environment

A humidifier will prevent the dryness associated with sinus infections. They’re both preventative and supportive for current infections. If you don’t already have one you can pick one up for relatively cheap. Keep it on in your room at night.

Alternatively, do a lot of steam inhalation with your essential oils before bed and throughout the day.

Get your Blood Checked

If you are dealing with a sinus infection – especially if it’s been a chronic condition for you – then it might be a good time to get your blood work done.

Relevant blood tests:

If you choose to go to your doctor (the above tests don’t require you to visit your doctor) they may do the following check ups:

  • Physical exam
  • Nasal endoscopy
  • Imaging studies
  • Nasal and sinus cultures

What makes us get Sinus Infections, anyway?

We are most susceptible to these kind of infections right after we’ve gone through a cold, hay fever or prolonged exposure to cold, damp air.

Your sinus infection can become exacerbated by various factors including overworking, chronic stress, neck tension and being in stuffy, overheated environments.

Below are some more prominent conditions which can lead to sinus infections:


Allergies will often lead people to develop chronic sinus infections. Allergies to foods like wheat (gluten) and dairy (lactose, casein) are popularly associated with sinusitis. Environmental allergies are commonly related as well, ranging from seasonal to animals allergies.

Low immunity

People who have depleted immune systems are at high risk for developing sinusitis, among other health problems like strep throat and worse. There;s a variety of factors that can lead a person to becoming immune deficient, many of them highly complex.

Deciphering the immune system is beyond the scope of this post, but we will be addressing the immune system with our essential oil recipes.

Being around other Sick People

You can still be at risk of developing strep throat even if your immune system is solid. If you’re surrounded by family, friends or co-workers that are constantly sick you are likely being exposed to a large variety of pathogens.

At first your body might be able to fight off the intruders, but many an immune system will fold if left to fed for themselves for a long time.


5 Essential Oil based recipes for sinus infections

Hopefully this post has been helpful for you.

If you have any comments, questions or recommendations of your own please let us know in the comments section below!