Immune Support Roller

We’ve all been there. The dreaded germ invaders that knock us down for at least a week and leave us feeling like we have been hit by a train.

Of course moms and dads “don’t have time for that,” but it’s sad to watch our kids deal with the knock down of the germs as well.

The essential oil roller I make is my hands down #1 roller blend in reducing the occurrence of sickness and promotes quicker healing when you do get sick.

In the winter months especially (but a good idea to do year round because germs don’t care what season it is!) I make sure I apply a few swipes to the bottoms of my and my family’s feet every morning. When around sick people I will apply more often.

So what’s in it?? Eight of some of the highest germ fighting potential and immune supporting oils Young Living has to offer.

Lemon – promotes production of white blood cells which can increase the body’s ability to fight illness. (In addition to adding lemon to The Immune Support Roller I recommend drinking a mug of warm water with a drop or 2 of lemon in it every morning on an empty stomach)

Lavender – promotes production substances in the body that can fight the bugs that inhibit the immune system from functioning properly

Peppermint – promotes opening of clogged airways

Thieves – (a blend of oils containing: clove, cinnamon, lemon, eucalyptus, and rosemary) works to purify the body. You can also diffuse Thieves oil to get the oil into your nose and lungs

Tea Tree – works to fight congestion and the resulting discomfort from congestion

Oregano –powerful in fighting against any unwanted and illness producing invaders in our body

Frankincense – can provide relief from symptoms that occur due to common illnesses

Raven – a “cleansing” oil blend that contains ravintsara, peppermint, wintergreen, lemon, and eucalyptus radiata. Raven can help muscles relax with a focus on relaxing the respiratory system.

It is important to note that this roller blend is to be used in support of a healthy lifestyle. The best way to promote wellness is through a proper and healthy diet, exercise, water consumption, and rest.


To make this roller:

10 drops Lemon

10 drops Lavender

10 drops Peppermint

15 drops Thieves

10 drops Tea Tree

10 drops Oregano

15 drops Frankincense

10 drops Raven

Carrier oil of choice

Place all drops of oils into a roller bottle and top off with your carrier oil of choice. I like jojoba oil because it is great for sensitive skin. Fractionated coconut oil is another good one. Young Living has V-6 oil which is another great option.


The Vagus Nerve and How Essential Oils Can Help

Understanding what the vagus nerve is and what its functions are can give you a better understanding of how essential oils can assist in the overall health of your body.

The vagus nerve is important as it is the longest of the 12 cranial nerves. It extends from the brainstem down to the abdomen via multiple organs including the heart, esophagus, lungs, digestive organs, eyes, nose, and endocrine system

It is the command center of the involuntary nervous system – the parasympathetic nervous system. This is your “rest & digest” system as opposed to your sympathetic nervous system which is dubbed as the “fight or flight” system.

If your vagus nerve (parasympathetic nervous system) is not operating optimally you can see how relaxation and calmness are going to be difficult to achieve. Our body is not meant to be in constant “fight or flight” mode. That is a lot of nervous energy and an over production of cortisol. You cannot “rest & digest” if your vagus nerve is overstimulated.

When your vagus nerve is working correctly it:

  • Helps connect gut to brain emotionally (think “gut feeling”)
  • Helps with memory
  • Reduces inflammation
  • Helps relaxation and when you are calm you can emotionally bond and interact with others
  • Helps control heart rate via electrical impulses and tells your lungs to breathe

You can have a high or a low vagal tone. Having a high vagal tone means you can calm down and relax quicker after stress.

A high vagal tone: improves many body systems causing better blood sugar regulation, reduced risk of stroke/cardiovascular disease, lower blood pressure, improved digestion because of better production of stomach enzymes, reduced migraines, better mood, less anxiety and more resiliency to stress.

A low vagal tone: associated with stroke, depression, chronic fatigue syndrome, cognitive impairment, higher rates of inflammatory conditions (and there are MANY!) which include autoimmune diseases.

Essential oils I recommend to improve the function of the vagus nerve are:

  • Juniper
  • Lemon
  • Lime
  • Neroli
  • German and Roman Chamomile
  • Clove

A clove and lime blend are great together to help promote a higher vagal tone. Apply to back of neck, wrists and even diffuse for these benefits.

If you would like to get started on your own essential oil collection to promote wellness in your body then click here to find out how!

Diffuser – Nighttime Wellness Blend

When it comes to combating the germs in my house I look no further than my oil cabinet. And even though there are many oils that can be used to strengthen the immune system, my go to is always and will always be Thieves.

Thieves is a blend of oils that are some of the strongest immune supporting oils there are. Clove, lemon, eucalyptus radiata, cinnamon and rosemary make up the Thieves blend.

  • Clove is one of the greatest promoters of overall health of all the essential oils. And there are many oils that can fight for that title! So you know you are getting your lion’s share of immune power with this one!
  • Lemon is great at helping the body purge the unwanted waste and germs that have accumulated. It can also calm a sore and achy throat.
  • Eucalyptus Radiata is an oil great for expelling excess mucus and can open airways.
  • Rosemary can reduce cortisol, thereby reducing stress caused by not feeling well. This stress reduction is a very calming and added benefit for sleep time!
  • Cinnamon can assist in stimulating your immune system to fight off unwanted “bugs.”

Lavender is another oil I like to add to the diffuser at night. It has a very calming effect on your vagus nerve (which is a nerve that runs from your brain down to your abdomen and controls many parts of the body – it is the control center of your parasympathetic nervous system). Anything calming for bed time is a winner in my book. Doesn’t hurt that it smells so good, especially mixed with the oils in Thieves.

Why Every Athlete Should Use Essential Oils

From amateur to professional, essential oils should play a major role in an active lifestyle. From support to performance to recovery, essential oils are essential for promoting optimal conditioning.

We all know that everyone should be active to build their immune system and prevent certain diseases. Professional athletes are generally always on the cutting edge of optimal nutrition and performance enhancers.  But there is no need to look anywhere other than nature.

Essential oils provide immense support to our vigorously worked bodies. They are a powerful and useful tool. Here are a few reasons why everyone should consider the use of essential oils.


  1. Immune Support: When we exercise daily, we get a great immune boost. But training is a whole different animal. Pushing your body to the edge can actually stress your immune system leaving an athlete more susceptible to commonly circulating illnesses. I know when I run a marathon I can tend to feel really run down and even run a low grade fever in the first few hours after competition. To combat this stress, clove, frankincense, thieves and eucalyptus are great immune enhancers.
  1. Performance Boost: Once you have your immune system fully supported you will want to give yourself a boost so you can always perform at your best. The best oil for that is peppermint. Whether it is ingested (only use therapeutic grade safe essential oils like Young Living when ingesting essential oils), diffused or applied, the clearing it provides your body for better oxygen and blood flow translates to a much stronger performance.
  1. Achy muscle soother: So your immune system is in check, you trained real hard and now your muscles are sore and tired. Never fear. There is an oil for that! Lavender is amazingly calming to your achy muscles and your overall body systems. Peppermint has a cooling and refreshing affect and wintergreen is a great deep relaxer on those REAL sore muscles.
  1. Healing: Let’s say aches and pains aren’t a problem but you fell and got scraped up. Enter lavender, myrrh, geranium and tea tree. Lavender is dubbed “the Swiss Army Knife” of essential oils. And for good reason. It is the first oil I go to for all over healing. Myrrh has great wound healing properties. Geranium can help keep infection at bay and tea tree can keep a wound clean and germ free for optimal healing.
  1. Smelly gear: No one wants to smell your stinky workout gear. Washing your clothes and gym bag with Young Living’s Purification essential oil will purify (as the name implies) and get rid of all evidence of foul smelling paraphernalia. Here is another great tip: when you take your shoes off, Drop 2-3 drops of Purification on a cotton ball and place inside your shoe. It will eliminate germy and smelly shoes in no time.

I personally LOVE using the En-R-Gee blend which is a combination of Rosemary, Juniper, Lemongrass, Nutmeg, Balsam Fir, Clove, and Black Pepper. 2 drops on the bottom of each foot before a workout. It gets me energized FOR the workout and keeps me energized LONG AFTER a workout. Game-changer!

Click here to get your very own supply of therapeutic grade essential oils to help you on your way to abundant health and recovery.

Himalayan Sea Salt

Salt gets a bad rap, but not all salt is evil.

There are several benefits of Himalayan salt you should know about. Himalayan salt stands out because of its nutritional value, consisting of a large amount of essential minerals. Often called “pink salt”, Himalayan salt contains chloride, sulfate, magnesium, potassium, calcium, phosphorus, selenium, copper, zinc, and fluoride. Because the majority of minerals available in this salt exist in the colloidal form, they can easily be absorbed by the human cells. Because of its bioavailability, Himalayan salt offers a wide range of healing and therapeutic uses for both physical and mental health. The following is a list of some reasons to take the white table salt out of your diet and put the pink salt in.


  • Helps maintain fluid balance: Himalayan salt consists of a few electrolytes that regulate hydration within the human body. Without appropriate hydration, the cells within your body cannot function properly. The main electrolytes in Himalayan salt are potassium, calcium, sodium, chloride, and magnesium. These electrolytes are rapidly absorbed by the human body.


  • It can detoxify the body: You can use Himalayan salt as an ingredient in your detoxifying and rejuvenating bath. The electrical charge of this salt plus its different minerals gets transferred into the water. When taking a bath with this water, it can draw the toxins out of the healthy cells of your body. Then, those toxins will be released out of your whole system.


  • Supports the cleansing of your digestive tract: The pink salt acts as a laxative forcing your digestive system to naturally release accumulated toxins in the form of waste. In turn, this helps keep your gastrointestinal system healthy.


  • Helps maintain a balanced pH level: It is extremely important to have a healthy pH level within the body, meaning the body cells are somewhat alkaline in nature. A balance of pH level aids in appropriate functioning of your body and may inhibit the development of cancer cells, fungi, disease-causing bacteria, parasites and viruses. This salt can maintain this alkalinity within your body because it helps eliminate acidic toxins out of your body. It can also be useful in removing harmful metals such as mercury, lead and arsenic from your body.


  • Helps with dental health: Himalayan salt can help treat gingivitis, cavities andeliminate bad breath.  Thanks to the potassium content, this salt can prevent the gums from bleeding. The calcium content can aid in strengthening teeth. Himalayan salt has antibacterial and antiseptic properties which can prevent bacterial growth within the mouth, one of the major causes of oral problems.


  • Can normalize your blood sugar level: Those suffering from diabetes and those at a high risk of this disease could reap a lot of benefits from Himalayan salt. Chromium, manganese, vanadium and magnesium in this salt could help keep your blood sugar level normal.


  • Prevents muscle cramps: This salt offers a proper electrolyte and fluid balance, an important aspect of muscle health. The amount of magnesium within this salt supports muscle health by naturally stimulating the calcium uptake. Both calcium and magnesium are important for the strength of muscles. Additionally, this salt consists of potassium, a critical mineral for healthy muscle functioning. I love adding a cup of this salt along with baking soda and Young Living Lavender essential oil to my detox baths.


  • Relieves skin inflammation: Having high levels of magnesium with its inflammatory, hydrating properties, this salt can relieve inflamed skin by strengthening the skin barrier and retain the skins moisture. Make a salt scrub with coconut oil, Himalayan salt and essential oils to rejuvenate your skin.


  • Improves sleep: Sound sleep is necessary for the general health. If you are suffering from sleep apnea or sleep deprivation, use Himalayan salt. The salt contains many minerals supporting your adrenal glands and keeps your body alkaline, thereby promoting sound sleep. The magnesium content is important for relaxation, decreasing stress and improving sleep quality.

Benefits of Quinoa

What is so special about quinoa, besides the fact that it tastes so good either hot or cold?

It contains quite a decent amount of protein (protein from plants, yay!), antioxidants, vitamins and minerals especially in comparison to against other grains.

Quinoa is actually one of the few grains that contains all nine of the essential amino acids (protein!), it is gluten-free, is a good source of insoluble fiber (keeps you full longer), and contains heart healthy fats. I consider it a “superfood” because of all the vitamins and minerals quinoa has. It is also high in flavanoids (hooray for antioxidants!).

I prefer to rinse my quinoa before cooking it because it is naturally coated in a chemical compound called saponins. Saponins protect the plant against microbes, fungi and foraging animals because of its bitter aftertaste. That same aftertaste can be tasted by humans so a quick rinse will give your quinoa a better taste.

Benefits of Wild Rice

Wild rice is a great addition to your diet for many reasons. The fact that it tastes good is a bonus. Here are just a few reasons to eat wild rice:

~ It has no sodium which is beneficial for heart health.

~ It is a high antioxidant food which fights free radical damage.

~ It is high in magnesium and magnesium is crucial. With magnesium, you can help your body activate  ATP which helps prevent fatigue.

~ It is high in fiber which is a critical nutrient for digestive health.

~ It has a significant amount of vitamin C which gives your immune system a boost.

~It contains phosphorous and zinc which is crucial to bone mineral density which ensures strong bones as we age.

~It is low calorie, gluten free!

One Pot Vegan Wild Rice Soup

This is a simple soup packed with veggies, rice, beans, and spices that takes only a few minutes to put together. 10 minutes of work and it’s all in one pot. The hardest part is waiting. 🙂 But it is worth it!

1 onion. chopped

3 medium carrots, chopped

2 celery ribs, chopped

3 garlic cloves, minced

1/2 tsp thyme

1/2 tsp fresh chopped parsley

1/4 tsp dry mustard

1/2 tsp Himalayan sea salt

1 cup organic wild rice

3 tbsp nutritional yeast

4 cups organic vegetable broth

1 can organic garbanzo beans, drained and rinsed

1 cup water

  1. First chop your veggies and add them to a large pot along with thyme, parsley, dry mustard, and sea salt. Cook on medium high for 5-7 minutes until veggies are soft.
  2. Add in the rice and cook for another 5 minutes.
  3. Add remaining ingredients: broth, water, nutritional yeast, and beans. Bring to a boil then cover and let simmer 30-40 minutes or until rice is fully cooked.


It comes together real quick and has a lot of flavor. I have even added 1/4 tsp of turmeric and that is a great addition to this soup.

Gluten Free Vegan Chocolate Chip Muffins

Anytime I can work in some chocolate to a meal I know it’ll be a hit. I don’t make these super often because they are REALLY good and I may eat WAY too many myself. Or I may just be too generous with the handfuls of chocolate chips that go straight to my mouth and don’t make it into the batter.

To make these gluten free I use brown rice flour.  I keep this vegan by swapping out eggs with chia “eggs.” Learn how to make that easy swap by clicking here.


2 cups brown rice flour

1/4 cup coconut palm sugar

1 tbsp aluminum-free baking powder

1/2 tsp Himalayan sea salt

2 chia eggs

1 cup dairy-free milk (I use either almond milk, cashew milk or oat milk)

1/3 cup unsweetened applesauce

1 tsp vanilla extract

3/4 cup dairy-free chocolate chips

  1. Preheat oven to 400.
  2. In a small bowl, combine the flour, sugar, baking powder and salt.
  3. In a large bowl, beat the chia eggs, milk, applesauce, and vanilla. Add the dry ingredients to the wet ingredients. Fold in the chocolate chips, setting a few aside to press on top of each muffin right before you place the pan into the oven.
  4. Scoop batter into the muffin pan, sprinkle a few chocolate chips on top, then place into the oven and bake for 17-20 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
  5. Cool for a few minutes before serving.