Author Archives: Amywhite

dōTERRA Oils

I’m now selling dōTERRA essential oils. Please visit my store: http://www.mydoterra.com/naturallyamy/

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Easy Soup

Place 3/4 cup of sauteed greens in the bottom of a deep soup bowl. Top with warmed vegetable or chicken broth. If you like, add in any of the following: thinly sliced celery, green onions, snow or snap peas, shelled English peas, roasted asparagus, green beans in pieces and cooked rice or lentils.

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Easier Soup

Add whatever vegetables you have fresh in your refrigerator, washed and chopped to pure filtered water. Add frozen peas, sliced okra, chopped collard greens or spinach. Add Spike natural seasoning, and sea salt. Add barley or rice if desired. This is beautiful and nurturing. Try getting as many colors in your soups as possible. Carrots, […]

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Mixing Essential Oils for the Seasons

Check out the event at Harmony Yoga Studio.

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Albondigas Soup

(Recipe from Everyday Paleo by Sarah Fragoso) Albondigas (meatballs): 2 lbs. ground organic beef 2 cloves garlic, minced 2 T. groud cumin 2 T. dried oregano 1 T. black pepper 1/8 t. cayenne pepper 3 garlic cloves, minced 4 T. extra-virgin olive oil 5 carrots, chopped 4 c. purple cabbage, shredded 2 ½ c. fresh […]

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Baked Curry Cauliflower

(Recipe from Everyday Paleo by Sarah Fragoso) 4 c. cauliflower florets 3 T. coconut oil 1 T. curry powder ¼ t. turmeric Sea salt to taste 1. Preheat oven to 350’ 2. In a medium sized bowl toss the cauliflower w the coconut oil until all the florets are coated in the oil. 3. Sprinkle […]

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Spice Rub Slow-cooked Chicken

(Recipe from Everyday Paleo by Sarah Fragoso) 1 white onion sliced 1 t. sea salt 2 t. paprika 1 t. cayenne pepper 1 t. white pepper 1 t. poultry seasoning 1 t. garlic powder 4-6 lb. free-range organic chicken, rinsed and patted dry w paper towels 1. Cover the bottom of a slow cooker with […]

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Warm Gingery Oatmeal

Prep Time: 5 minutes Cooking Time: 15 minutes Yields: 3 servings Ingredients: 2 cups water 1 cup rolled oats ¼ cup raisins ¼ cup goji berries 2 teaspoons grated ginger Pinch of salt ¼ cup sunflower seeds 1 tablespoon agave nectar Bring water to boil. Add oats, raisins, goji berries, ginger and a pinch of […]

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Breakfast Fit For A King

So Delicious it could also be a dessert! 1 Toasted Gluten Free Waffle Spread organic Greek Yogurt over waffle Add thinly sliced organic apples on top of the yogurt Sprinkle with local honey and cinnamon

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Shayla’s Yummy Pineapple Quinoa Breakfast

1 package traditional quinoa 1 package Inca red quinoa 1 cup pineapple, fresh is best, chopped into smaller than bite sized pieces almond milk, or other milk for topping maple syrup for sweetening Prepare 2/3 traditional to 1/3 red Inca quinoa according to package directions together in one pot just a minute before quinoa is […]

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Lemon Broccoli with Avocado

Prep Time – 5 minutes Cooking Time – 15 minutes Yields – 8 servings 2 bunches broccoli 1 lemon, juiced 1 tablespoon olive oil ¼ teaspoon sea salt 1 avocado Chop broccoli into bite-size pieces, keeping stems separate from crowns. Fill a pot with 1 inch of water, place a steamer basket inside, cover and […]

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Bok Choy Stir Fry

Prep Time – 5 minutes Cooking Time – 10 minutes Yields – 4-6 servings 1 bunch bok choy 2 tablespoons olive oil 2 cloves garlic, diced ½ red or yellow bell pepper, diced Pinch of sea salt Wash bok choy and separate greens from stems, chopping stems into smaller pieces. Heat oil in a skillet […]

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Garlicky Sweet Potatoes and Greens

2 Sweet potatoes, large, cubed head of green cabbage, chopped bunch of fresh collard greens, washed and chopped 1 onion, chopped 4 cloves garlic (or more), minced Sea salt Pepper, ground Coconut oil Melt coconut oil in large saute pan over medium low heat, add onion and garlic, stir often, cook until translucent. Add chopped […]

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Green Calorie Cutter

Replace sandwich bread, wrap or taco with a lettuce leaf of romaine, bibb or iceburg. Less filling and easy to cut 150 calories!

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Mix It Up Salads

Tired of the same lettuce? Add arugula, bibb, raddichio or chopped kale to add different colors, tastes and textures. Try a variety of infused olive oils and vinegars to keep it simple instead of dressings with unnecessary ingredients. Add roasted sunflower seeds for extra crunch, fresh sliced strawberries or grapefruit segments to jazz it up.

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Basic Sauteed Greens

Gather greens from the garden (it is okay to mix and match the greens). Plan on harvesting at least 2 cups of raw greens per person because they cook down. Wash well. Use tender leaves and remove tough stems. Roll leaves up and slice into slender ribbons or chop. Heat 1-2 Tablespoons of extra virgin […]

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Cypress

Botanical name: Cupressus sempervirens Cypress essential oil is most often used in massage blends because it is commonly known to reduce muscle contraction and menstrual pain. Also it is known for strengthening connective tissue, blood capillary walls and the circulatory system plus reducing cellulite. It may decrease scar tissue, be beneficial for asthma and reduce […]

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Juniper Berry

Botanical name: Juniperus osteosperma The scent of Juniper inspires feelings of love, health and peace. This purifying essential oil has been known to benefit the skin for acne, dermititis and eczema, increase circulation and promote the release of toxins. Blends well with: Bergamot, all Citrus oils, Cypress, Geranium, Lavender, and Rosemary.

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Ravensara

 Ravensara essential oil is great to have on your travels because it has been known to clear congestion and respiratory infections, relieve sore muscles, aches and pains including menstrual cramps and it is safe on the skin. Ravensara is well known as an antiviral essential oil and has been used on shingles, cold sores and […]

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Birch

Botanical name: Betula alleghaniensis Birch is best known to support bone function and treat bone pain. It is also helpful for frequent bladder infections, rheumatism, muscular pain, tendonitis, cramps and cellulitis. This essential oil is very powerful and must be diluted. Avoid during pregnancy, lactation, with children, anyone with epilepsy or on blood thinners including […]

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Lavender

Botanical name: Lavandula angustifolia. Lavender oil is extracted from the freshly cut tops of the plant that is harvested in July and August. It is harvested during the hottest time of the day because the essential oil content is at the highest. It is grown mainly in Utah, Idaho and France. Lavender is one of […]

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Rosemary

Botanical name: Rosemarinus officinalis. Now that summer vacation is over and school has begun, Rosemary is the perfect oil for the events in September. The clean, strong fragrance from the flowers and needle-like leaves of Rosemary are cleansing, purifying and stimulating. Dating back to Egyptian and Roman times, Rosemary has been used as a natural […]

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Sage

Botanical name: Salvia officinalis. Sage in historical times was known as “herba sacra”, which means sacred herb by the Romans. Salvia is derived from the word for “salvation.“ The Lakota Indians used sage for purification, healing and to dispel negative emotions. Sage helps balance male and female hormones in general. It is also wonderful for […]

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Lemongrass

Botanical name:Cymbopogon citratus This sweet lemon scented grass is commonly used in soaps, candles and deodorizers. It is often used as a season in Indonesia, Sri Lanka and India. However, the anti-bacterial actions make it good for the skin, such as athlete’s foot and also for respiratory problems. Lemongrass may help combat headaches, sore throats […]

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Clary Sage

Botanical name: Salvia sclarea. This relaxing essential oil calms a racing mind and moments of panic. Clary sage has been known to ease pre menstrual symptoms and cramps associated with menstruation. It has a good reputation for easing underlying stress around sexual problems. This amazing essential oil may assist in reducing stress for expectant mothers, […]

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Chamomile, Roman

Botanial name: Chamaemelum nobile Like the tea, Chamomile has been used for imsomnia, muscle tension, calming the nervous system, relieving belly aches, restless leg syndrome, rashes and sensitive skin issues.  Calming to children. Blends well with Clary sage, Geranium, Lavender, and Rose.

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Cedarwood

Botanical name: Cedrus atlantica Cedarwood essential oil has a significant amount of ketones which gives it the ability to break down fats, which may be beneficial in treating cellulite and fluid retention.  It has also been used to treat hair loss, dandruff, acne and psoriasis.  It may be very calming, relieve tension, anger and promote deep […]

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Lime

Botanical name: Citrus medica Lime essential oil is fragrantly refreshing especially when the mind is tired.  It has disinfecting properties and is also restorative.  A wonderful oil to use after an illness to increase energy.  Lime may be useful in treating alcoholism and anorexia,  May cause photosensitivity on skin when in sunlight. Blends well with Bergamot, Geranium, Lavender, Neroli, Nutmeg, Rose, and […]

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Bergamot

Botanical Name: Citrus bergamia Commonly known as the distinctive flavor in Earl Grey tea.  It has been used as a insect repellent, but if you don’t use it and you get bit by an insect, use it on the bite site.  Can be applied to forhead and temples to reduce anxiety, tension, stress, insomnia and […]

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Tangerine

 First brought to the USA from China through Europe. Tangerine peel and the essential oil is very popular in Chinese medicine. It is known for increasing circulation, reducing muscle spasms and cramps, relieving tired and aches limbs. Tangerine essential oil has pacifying qualities making it very useful for relieving anger, fear, grief, and anxiety. It […]

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Basil

Botanical Name: Ocimum basilicum Basil is a very important essential oil for the treatment of headaches, especially migraines.  In the 16th century, Basil powder was inhaled to treat migraines.  Today it is still used and has promising effects on mental fatigue as well.  Its anti-inflammatory properties make it suitable for menstrual cramps. Blends well with […]

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Pink Grapefruit

Botanical name: Citrus paradisi This uplifting essential oil is so potent, it helps combat jet lag, premenstrual symptoms and even migraines. Its antidepressant qualities lifts up the spirit to counter depression and stress. Pink Grapefruit is known to have a stimulating effect on the digestive and lymphatic systems, making it great for reducing fluid retention, […]

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Rosewood

Botanical Name: Aniba rosaeodora A tonifying oil that combats low energy, overwork and jet lag. Rosewood is a perfect addition to add to your anti-aging skin blends because it improves skin elasticity, dryness, blemishes, acne, and eczema. It is an uplifting essential oil reducing nervous tension, nervous depression and psycho-emotional issues from sexual abuse. Blends […]

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Verbana

Botanical Name: Lippia citriodora Inhaled, this green, herbaceous, lemon and floral scent can be sedating. Verbena is a great nerve tonic, wonderful for insomnia or depression. It is not recommended to be used on the skin when getting sun; may cause skin sensitivity. Blends well with basil, bergamot, chamomile, geranium, neroli, rose, and rosemary.

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Blue Tansy

Botanical Name: Tanacetum annum One of my favorite oils to combat nervous tension, stress, anxiety and worry. For the skin, it rectifies irritation, itching, and dermatitis. A wonderful essential oil to use in muscle, asthma and arthritis blends. Blends well with Pine and Cypress.

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An Apple a Day, Can Lower Your Cholesterol the Healthy Way!

Apples have a high content of pectin, a soluble fiber, which makes them beneficial in lowering cholesterol. The pectin also cleanses the body of heavy metals and residues of radiation! The malic and tartaric acid found in apples, make them a remedy for the digestive system because it inhibits the production of bacteria that causes […]

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Grapefruit, the Great Fruit

Grapefruit is a low calorie, fat burning, cleansing and powerful cancer fighting fruit! Great for breakfast because it is low in calories and the glycemic index, it stimulates the metabolism, which burns fat! The pectin and high fiber content in this fruit combats constipation! Too tart for you? Sprinkle with agave nectar. Don’t disgard the […]

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Refresh with Strawberries

When strawberries are in season, that’s a good sign that Spring is here! Rich in silicon and vitamin C, strawberries are good for repairing arterial and connective tissue. This means they’re beneficial as a heart protector and for youthful skin, as they fight free radicals that hurt your skin and even damage due to sunlight.  […]

Posted in fruit | 8015 Comments

Gentle Cleansing Throughout the Day

Adding a slice of lemon to your water is a gentle way to cleanse your organs, which is perfect for after holiday indulgences! Lemon is delicious in hot tea or cold water. Choose a lemon that is deep yellow, which is less acidic than light yellow or greenish lemons. Make sure to purchase organic lemons, […]

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Ginger Root

Ginger root stimulates blood circulation, is a great anti-inflammatory herb and relieves abdominal bloating, nausea, and diarrhea. It stimulates digestive enzymes, promoting efficient digestion. Ginger candy is a nice remedy for those who suffer from car sickness.  Consume the pickled ginger that accompanies your next sushi order.

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Increase Whole Foods, Reduce Processed Foods

Start the New Year “fresh” by choosing whole foods rather than processed foods! Whole foods are in their natural form and have not been changed or manipulated. Whole foods are made by Mother Nature and processed foods were once whole, but have been altered by machines and had preservatives and other toxins added to them […]

Posted in diet | 2740 Comments
  • Meet Amy

    Amy White

    Certified Life Coach &
    Holistic Health Coach

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    • Flowers make everything better~ your home, your office and your health! Flowers have a plethora of benefits as medicinal herbs in Chinese Medicine.

      · 9 months ago