Well Labs brings vitamins with a conscious

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Business Spotlight!!! 

Name: Well Labs

Website: mywelllabs.com

How did you start? 3 crazy girls wanted to give everyone, EVERYONE access to easy and practical nutrition information. Well Labs started in Cedar Rapids, IA, but delivers nutrition and health all over the U.S.

Tell us a little bit about yourself? Your home life?: We are 3 busy ladies: Chiropractors, nutritionists, business owners, moms, sisters, professors, wives, etc. We have a lot going on and we have realistic health, not idealistic health in mind.

What is your main focus in health?: Nutrition, and convenience!

What is your basic routine? : We all three have different lives, and 3 different routines!

Do you participate in charities or nonprofit help?: "Get health. Give back." is our motto. We donate part of our profits to making lifestyle medicine and preventative health accessible to kids that can't otherwise afford it.

What are your goals or intentions?: To make nutrition high quality easy, practical, and accessible.

What advice would you give to someone looking into wellness?: Do what's right for your body. Not everyone is the same!

How can we help support you?: Visit mywelllabs.com, read our blog, check out our mission and our shop.

Big THANK YOU to Well Labs for taking the time to fill us in on their offerings and to get to know them! In my life I have started utilizing their vitamins and love that a portion of it goes to kids in need of their vitties! 

Make sure to take advantage of their December special! These are 3 stellar women I have the privilege of knowing, let's show them our support! 


If you haven't joined my Journey to Wellness then jump on board! Click LIKE or FOLLOW!

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Brides or Bridezillas? Don't let your food stress you out!

Brides....Bridezillas? Don't let your food stress you out! 

As a "newly" engaged woman I am learning that it is no surprise why the term Bridezillas exists! After hearing the stories from many of my wedding vendors and seeing the push for brides to be smaller in their dress I learned one thing...they probably aren't Bridezillas, they are probably just HUNGRY! 

Depleting the body of precious nutrition and fuel is surely a recipe for disaster. Some couples even begin a family shortly after marriage. With those hungry bodies and finished goals it is a common time for adding on too much too soon or choosing those junk food items that were on the NO list for so long. A woman's body is her child's only source of nutrients for building their systems for the rest of their life

If fitting in a smaller dress is on the agenda or if having kids after the wedding is the plan, then special care and the right plan is surely essential! 

If you are that bride or know of one that needs help ....Email me to make that plan become a reality! 


Follow my bridal and Journey to Wellness on Instagram! 

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Thank you for stopping by! 

Delicious Pecan Bites

Healthy Pecan Pie Bites (more photos to come soon!!!)
Makes 12 Bites/Squares

Crust Ingredients:
● 1 Cup Pecans
● 1/2 Cup Pitted Dates
● 1 Tsp Cinnamon
● 1/4 Tbsp Vanilla Extract

Filling Ingredients:
● 1 Cup Pitted Dates
● 1 Cup Pecans
● 1 Large Ripe Banana
● 2 Tbsp Agave (can substitute stevia if you wish)
● 1 Tsp Vanilla
● 1 Tsp Cinnamon
● 1/8 Tsp Nutmeg
● Extra Pecans for Topping

Directions:
1. Using your small food processor bowl and blade blend all pie filling ingredients until smooth and set aside (except extra pecans).
2. Using your large food processor bowl and blade process all crust ingredients until dough like consistency with visible chunks of nut.
3. Grease an 8×8 baking pan or glass dish with a healthy oil. (or use cupcake pans)
4. Press crust mixture evenly into baking dish.
5. Top with pie filling using a spoon or spatula to make sure the filling is evenly
distributed over the crust.
6. Add extra pecans evenly over the top.
7. Cover with saran wrap and freeze overnight.
8. When you’re ready to serve remove from the freezer, cut into squares and serve
immediately.


Guest Blog: Frozen Salted Chocolate Peanut Butter Protein Cups

Frozen Salted Chocolate Peanut Butter Protein Cups


Makes 4-6 muffin tin cups (depending on how thick you want them).
25 g protein, 15 g fat
 
Ingredients:
    •    1 scoop chocolate whey or casein protein
    •    1 tsp pure vanilla extract
    •    1 Tbsp. cocoa powder
    •    1 Tbsp. 0% Fage Greek yogurt 
    •    Pinch of salt
    •    Dash of Frank's Red Hot (optional but amazing)
    •    1/2 tablespoon instant decaf coffee granules (optional but amazing)
    •    20-30 stevia drops (more or less depending on how sweet or bitter you like it)
    •    Unsweetened almond or cashew milk
    •    1 tsp virgin coconut oil (adds 5g fat)
    •    1 Tbsp. of natural nut butter (adds 10g fat) 

 
Directions:

Mix all ingredients very well by hand, or whiz it up in the blender, excluding the nut butter, adding milk slowly until reaching brownie batter consistency.  Lightly grease muffin tin pan and empty batter evenly into 4 cups. Divide up the nut butter into however many tins you have, and place a small dollop of peanut butter right in the center of the chocolate batter.  Sprinkle with a pinch of sea salt. (You can also chop up just a couple nuts coarsely and sprinkle that on top as well for texture!)  Freeze for at least 45 min-1 hour.


Find this awesome health coach at her FB page link here! She excels working with athletes as well! 

Jackie's Journey: Adventure to Wellness

FOLLOW ME ON MY JOURNEY TO IOWA NATURALS BIKINI COMPETITION. 

 After so much inspiration and deliberation I've decided to enter into the 2016 Natural Iowa bikini competition on May 14th, 2016. This choice is a goal for myself as I love meeting goals and working towards something that pushes myself. For me it is not about the looks but about a learning process of myself and helping others learn as well.

My intention is to show that this can be attained by eating a plant-based diet, by using young living products for muscles, aches and pains and more, and the process will greatly aided with regular float tank sessions. 

Foods will be blogged, oils will be listed and explained, and, of course, some awesome vlogs when using the float tank! What is the float tank? Check out www.honestfloating.com


The plant based foods naturally keep a body at lower weights and easier to get into competition mode. Our meals at home are already plant based with the exception of 1 local small chicken every other week and eggs. There is some learning to do with the meal plans, however I do intend to eat more intuitively vs very restricted. The float tank will help me recover while soaking in the Epsom salts in 60 minute sessions and help maintain low stress and excellent focus during this busy time. Finally, by adding essential oils for muscle care, energy, aches and pains and more I can continue to be chemical free and feeling great. 

This journey started September 7th and will be updating social media such as Instagram, Pinterest and this blog! My motivation comes from helping others and any feedback you have is always accepted!! I have amazing coaches and support. Thank you all for being a part of this journey!!


Thank you Dusty Swehla, Lisa Barta and Ernestine Shepherd for this area of inspiration!!! I've made excuses long enough. Time to pony up and just do it!!

Fall Black Bean Soup - YUM YUM!

This is a recipe that I end up making entirely too much of and Rob typically bows out after 2-3 days of it. BUT! The option to freeze some for those busy weeks is always there. Another tip is that we sprinkle nutritional yeast on it for a cheesy flavor and...well...nutrition! 

Ingredients

1 small yellow onion, minced
2 garlic cloves, minced
2 celery stalks, chopped
1 red bell pepper, chopped
2 vegetable stock powder or fresh stock
1 1/2 cups boiling water
2 {15 oz} cans black beans {do NOT drain}
1 teaspoon salt
1/2 teaspoon cumin
2 tablespoons lemon juice
1 1/2 tablespoons arrowroot

*I add 1-2 green peppers, chopped

Sometimes I also add carrots if we have extra (which we always do)

Directions

Add half a can of beans, salt and cumin, and puree soup slightly in a blender {I used my Vitamx but it would fit in a Magic Bullet}, then put into the crockpot. Add the rest of the ingredients.

In a small mixing bowl, combine the arrowroot with 1 1/2 tablespoons of water. Add the lemon and the arrowroot mixture to the soup, and cook until thickened.

Put all of this into the crockpot. 8 hours low, 4 hours high. If it thickens or boils too much liquid out then mix up a little more stock and add it to it! 

Serve and enjoy!

Viola! 

*derived from onehundreddollarsamonth

The Sustainable Couple - Marion, Iowa's Best

Kelli and her husband, John, have the most beautiful home in Marion, Iowa. They have added things like animals, produce and much more on their in-town acreage. This is one couple you want to learn from!

Lets dig in!

This family includes two dogs, Manny and Bruce, and their four backyard chickens!! (Rob I am so coming for you!) The coop sits in their backyard along with plenty of goodies growing and rain barrels collecting natures rain. Kelli has really developed a great system for her garden and understands it's ever changing needs with sunlight and using things like the three sisters gardening combinations. They also shuffle their produce locations and are very intentional with where they plant each crop.  

In Kelli's own words, "I am a former high school English and journalism teacher (turned educational mentor and blogger), and John is an electrician who spends much of his time on the road. (Read about that here and here.) We've lived a pretty traditional life for the last six years, but things changed when I quit my full-time teaching gig to do a little traveling with John. (You can read more about that here and here and here.)

You've probably gathered that life, with us, is always an adventure. 

Together, John and I love live music and live entertainment, camping, outdoor activities, and working to become a more 'sustainable couple'. I love to garden, can and preserve food, cook, upcycle, and dream of becoming a self-sufficient micro-farmer, complete with backyard chickens. John's life goal is to prevent me from getting backyard chickens. John finally agrees that I can have backyard chickens! We're getting backyard chickens!  We have four backyard chickens!

Together we enjoy making our one-third acre city lot a more sustainable place. We're building a little homestead in the middle of a large Eastern Iowa town. We believe in living a self-sufficient lifestyle (mentally and physically) and are slowly transforming our practices to encompass those beliefs. We dig simple, frugal living.

Much of what we write about on our blog relates to eco-friendly living, growing as much of our own food as possible, learning skills to make us self-sufficient, renovating our 1840s home, cooking from scratch, crafting, being cheap asses frugal, essential oils, our dogs, and our travels. Sometimes we'll throw in a good story about our knucklehead friends and family." 

Kelli showing me her lettuce and the combinations she had in this bed. 

Just looking down her rows show things like green beans, squash and corn. It was a beautiful sight and smelled lovely. So fresh!

Check out these friends that came up to say Hello! 

By using barrels from Amana they made these rain barrels that when full, one and a half barrel can water their entire garden. Each barrel has a hose up top connecting one barrel to the next. You can slightly see the white hose between the first and second barrel. When one is full it "spills" over to the next and so on and so forth. 

As I stood there talking with Kelli about their compost and scraps rotation I spy feathers amongst the growing tomato plants. These companions spend some time on the cool earth under the plants. 


Follow this incredible couple on their sustainable journey! 

http://www.thesustainablecouple.com/

https://www.facebook.com/TheSustainableCouple

Shero Experience Keynote Speaker Announced!!

ERNESTINE SHEPHERD

THE WORLDS OLDEST FEMALE BODYBUILDER!!! 

We are incredibly excited to announce that Ernestine Shepherd will be joining us September 3rd, with a visit to The MAC, through the 4th, teaching a morning activity at Shero! 

Get to know this years keynote speaker by watching this short video!

"Feeling better than she did at 40, bodybuilding champion Ernestine Shepherd shows us that ”being out of shape” as we age truly is merely an option — NOT a mandate! She is a role model not just for senior women everywhere, but for every one of us." excerpt taken from her website

Guest Blog by Lora Schmuecker- Sweet Potato "Hash"

Sweet Potato "Hash"


Makes 1 serving.  Each serving contains: grams of carbs macros allowed, 10 grams of fat or macro allotment and 15 grams of protein or macro allotment
 
Ingredients:
    •    1 tsp olive or coconut oil
    •    Sweet potato, cooked and cubed (as much as allowed for macro allotment)
    •    Toasted whole wheat bread, crumbled
    •    1 cup chopped kale (without rind)
    •    3 egg whites
    •    Any desired additional chopped vegetables such as broccoli, leeks or red onion
    •    Large pinch of :
    •    Pizza seasoning
    •    Garlic powder
    •    Black pepper
    •    Chili powder
    •    Crushed red pepper
    •    Topping:
    •    2 Tbsp. grated parmesan cheese
    •    1 ½ Tbsp. 0% Fage Greek yogurt
    •    Frank's Red Hot sauce (as desired)
 
Directions:
Heat oil on med/high skillet.  Add potatoes and vegetables, cover and cook for 2 minutes.  Stir and add all seasonings, stir and cook for additional 2 minutes.  Spread evenly across skillet and pour egg whites over evenly.  Cover and try on one side for 3 minutes.  Crumble bread onto bottom of plate.  Flip contents of pan to fry on other side.  Break up into pieces and lay over bread crumbles.  Mix hot sauce, yogurt and parmesan cheese and pour over "hash".  Enjoy!
 
 
Additional Notes:
    •    Variation to add protein: add diced chicken or albacore tuna
    •    Variation to add fats: peanut butter or PB2 is amazing mixed into this as a topping


Find this awesome health coach at her FB page link here! She excels working with athletes as well! 

 

Pf Changs Lettuce Wraps - V

PF Changs Lettuce Wraps

SERVINGS 4-6 

INGREDIENTS
1 lb chicken or tofu, extra firm or firm
3 tablespoons fresh ginger, minced
1 tablespoon garlic, minced
1⁄2 teaspoon dried chili pepper flakes
3 tablespoons sesame oil
2 heads iceberg lettuce, cleaned
1⁄2 cup fresh orange juice
1 tablespoon fresh lime juice
1 tablespoon fresh lemon juice
1⁄4 cup soy sauce
1 tablespoon hoisin sauce
1 ounce scallion, sliced thin
2 tablespoons soy sauce

DIRECTIONS

Dice the chicken into tiny pieces. Place the chicken in a mixing bowl and add 3 tablespoons sesame oil, ginger, garlic, chili flakes and 2 tablespoons soy sauce. Mix together in circular motion until well mixed.
Let marinate in refrigerator for 2-4 hours.

Mix together the remaining citrus juices, soy, and hoisin sauce with a whisk. Reserve until needed.

 

 

 

Clean the romaine lettuce, chopping off the stem, peeling each ‘spear’ and running under clean cold water. Reserve in refrigerator until ready to use. Chop scallions into rings and reserve chilled.

 

 

 

 

Coat a very hot sauté pan lightly with soybean or vegetable oil.


Lay the chicken/tofu around the sauté pan being careful not to lay too many on top of each other. Sear the chicken/tofu until crispy and golden brown, about 2 ½ minutes. Once it is brown, toss gently in pan and sear another 2 ½ minutes. The pan will appear to “burn”, but that is the carmelization and where all the flavor comes from.

 

 

 

 

 


Add ½ of the citrus soy mixture to the sauté pan and coat well. Let the sauce coat the chicken until it is glazed, and thickens on the chicken. Add more or less depending on how “wet” you want your mixture. Spoon chicken onto a plate.

Wrap the chicken mixture in romaine lettuce and top with scallion rings. Serve and enjoy!

The best Zuppa Toscana ever!

Ever since I can remember I have loved a zesty, smooth and also hearty soup. When I visit Italian restaurants and see the soups and smell the flavorful zuppa I feel like running because I know if I eat it I will be left with the worst stomachache ever due to the dairy. 

Today, I present to you, dairy free zuppa!!!! 

Ingredients 

1 medium onion, chopped (I had 1 small red and 1 small yellow, I make due!)

1 TBS extra virgin olive oil

6 cups vegetable bullion 

1 tube Gimme Lean ground "sausage" or 2 Italian sausage links (Big Boy Meats or New Pi has the best options)

3 small russet potatoes, chopped 

1 sweet potato, chopped 

1 TBS garlic, minced/chopped

1 cup almond milk, unsweetened

1/2 tsp red pepper flakes, I added more until it was super deliciously spicy  

1/2 TBS Italian seasoning, recipe below, I also added more until I liked the flavor

2 TBS butter or Earth Balance, unsalted (add after in warm phase)

2 cups kale, I only had spinach on hand so spinach it was!

I simply sautéed the onions and sausage in a sauté pan then added everything except the butter and kale to a crockpot! I put it up to  high until it boiled then reduced to low. When it was about an hour to finished I took the lid off to allow it to thicken a little and then to warm. Add the butter and kale. 

 

Italian Seasoning, yield 10 TBS

2 TBS basil

2 TBS marjoram

2 TBS thyme

2 TBS oregano

2 TBS rosemary

 

Italian Dressing Recipe (unreal!!)

This has to be one of my favorite new recipes for the year! I actually had this at Dhamma Pakasa where I learned the Vipassana meditation technique for 10 days silently. 

The fresh crunch of the salad with all of the wholesome goodness of the fixins, what a treat! 

Italian Dressing

This makes about 8 ounces and I mix it up into a 16 wide-mouth ball jar and use one of those metal balls that come with a protein shake mixer cup to mix it. OR traditional whisking works too but the ball in the  jar really helps when you want to pour some out in a snap. 

2 1/2 tsp & a pinch - Soy Sauce or Tamari or Braggs liquid aminos

1 1/2 tsp & pinch lemon juice

2 1/2 tsp & pinch Braggs apple cider vinegar

2 1/2 tsp &  pinch balsamic vinegar

1/4 cup + 2 1/2 tsp & pinch water

1/3 tsp & pinch salt 

1/3 tsp & pinch pepper

2 1/2 tsp & pinch honey

3/4 tsp dill, dried

1/8 tsp oregano

1/8 tsp basil 

1/8 tsp mustard powder

2 1/2 tsp &  pinch tahini

1/3 cup + 1 TBS + 1/8 tsp extra virgin, olive oil

Creamy delicious dressing!! 

Creamy delicious dressing!! 

Naked salad!

Naked salad!

Eat and enjoy!!! 

Take a photo of your meal and tag us or post on our Facebook wall. #honestlivingrecipes

 

Push-up challenge video!

Do you have a video of you doing something awesome? 10 push-ups might not be a record but it's a fun start to get people involved!  

Tag me in your videos or photos and we will give you a shout out! Team work!

#honestliving #jackiefetter #pushupchallenge #cedarrapids #iowa 

 

 

Curried pumpkin soup

Yes, I am loving on pumpkins! We got some from an Echocollective box randomly a month ago and it's been very fruitful.  

Curried Pumpkin Soup

6 servings

1 onion

2 garlic cloves

2-3 TBS curry powder, adjust to your liking, start smaller

2 cups pureed pumpkin (find instructions to cook in this blog post here) or 1 can organic pumpkin (Farmers Market brand)

2 cups vegetable broth

1 tsp cumin powder

1/8 tsp nutmeg

1/4 tsp cinnamon powder

2 cups rice milk, soy milk, almond milk, coconut milk (whatever your "milk")

1 tsp dried parsley or 1 tsp dried oregano

1 TBS olive oil

1/2 TBS 

1 bay leaf

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In large pan cook onion with oil. Next add garlic. Then add spices.

 

 

 

 

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Add the bay leaf. Next add pumpkin & mix it well, then add stock.

 

 

 

 

 

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Bring this to a boil for approx. 2-5 minutes and then reduce to simmer. Add in the "milk" and simmer for another 10-20 minutes. Take out bay leaf. Make sure this is thickening, do not put a lid on the pot. 

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*If this is not thickening, use 1 TBS arrowroot (a healthy substitution for cornstarch) to 1/2 cup cold "milk" or water and add to the pot. This shouldn't throw off the liquid ratio because this is a thickener. 

 

 

Eat with a delicious piece of fresh bread from New Pi!!! Breads are wonderful special treats to have with a good soup once in a while. Make sure the ingredients are excellent before you pop it into your cart when shopping. 

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As you can see, it was  delicious!!! 

Crab ragoons DF & Egg rolls! Yum!

I have a weakness for crab ragoons but they always upset my stomach. And egg rolls...who doesn't like egg rolls?! But my main concern is never knowing what is in these 2 tasty treats. Well now I can make my own!  

These foods are not meant to be a staple but rather a treat or a once in a while food. While the wrappers are not gluten free or entirely healthy it is surely nice to know what is in them is hand selected and of quality ingredients from either New Pionner Coop in Cedar Rapids, and some from a local farm (green onion from fall, which is now just growing on our window sill in the kitchen in a small mason jar with water). I always say, if you're going to have a treat or a food that is not so nice on the waistline at least make sure it is a clean quality ingredient without added chemicals, processing or additives. 

I didn't snap any photos of the process because I wasn't sure if I would tweak it or not.  

Crab ragoons, dairy free

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8 ounces Toffuti cream cheese

2 green onion, chopped up

1/2 tsp Worchestershire sauce  

1/2 tsp soy sauce

1/8 tsp fresh ground pepper

1 clove fresh minced/pressed garlic  

8 ounces crab, chopped up  

1-2 TBS almond milk

1 package egg roll wrappers, approx 15

safflower oil or sesame oil  

Mix it all up! I added the milk to soften up the mix. 

Get a small bowl of water & pastry brush (or your fingers) and place it next to cutting board. Lay out a wrapper and place about 2 TBS mix in the center. Wet one "V" area and fold the wrapper over, pressing out bubbles and seal tightly.

Heat about 1/2 inch oil in soup pot. I turned up the heat 3/4 the way. Do one or so at a time. My pot was small, I did one at a time.  

When the oil is hot it should only take seconds. Literally. I tried to do something else and come back and the first one was burnt! So only a few seconds.  

Done! Viola!! 

 

Sweet & Sour sauce  

1/4 cup rice vinegar

4 TBS brown sugar

1 TBS ketchup

1 tsp soy sauce  

2 tsp arrowroot (healthier version of cornstarch) mixed with 4 tsp water

Mix everything in a small sauce pot, except the water mix. Bring it all to a boil. Combine in the mix and stir to thicken.  **I'm playing with this recipe to add things to make it more authentic. 

 

Egg rolls

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2 cloves garlic, minced  

2 tsp fresh ginger, shredded on small side of cheese grater

2 cups mushrooms, sliced thinly  

2 medium carrots, shredded on large side of cheese grater 

3 medium green onions, diced 

1/2 head of cabbage, chopped, semi-fine, remove core

1/2 block of Japanese tofu, the shelf stable kind, chop into strips about pencil width

1/4 cup soy sauce

1/2 TBS arrowroot  

Sesame oil

(safflower oil from crab ragoons) 

1 package egg rolls wrappers

First prep vegetables & put in individual bowls.  

Heat large skillet with about 2 TBS oil. Add onion, garlic, & ginger for 1-2 minutes. Mushrooms until softened, approx 5 minutes. Add tofu & carrot, 1 minute. Add cabbage until it has reduced in size by half. 

Dissolve arrowroot in soy sauce, pour over skillet mix. The heat will thicken it up. Pour about 1 TBS more oil onto mix. Transfer to a bowl to cool.  

Place small bowl with water & pastry brush (or fingers) next to cutting board. Place wrapper onto board and brush water onto 3 sides, put about 1/3-1/4 cup mix onto the side that was not brushed. Begin rolling from this area, tucking the wrap in as you go. 

Have oil heating in soup pan as you roll. I cooked one at a time because I used a small pot, thus less oil. Egg rolls cooked up so fast, only about 15 seconds. I only cooked up 4 though. The rest I will freeze then wrap it up later. 

 

Enjoy!! Make sure to come back and view my healthy takes on recipes and fun foods! I'll also be highlighting foods for athletes soon! 

Subscribe below! 

 

January Essential Rewards order (Cedarwood, Lemon, Pine, Rosemary, Valor & AlkaLime)

January's order brought many amazing oils for so many uses and a first for me, AlkaLime. 

Let's dig in to what came in my Essential Rewards order. Essential Rewards are "points" to use from each order towards a future order. I've been ordering for a while now and I receive 20% back in ER points. ER comes once a month, on the 23rd for me, automatically, however I alter it each month to be items I prefer or need. 

AlkaLime: This is to help with pH balance in the body and uses a lemon powder to be mixed with water.  More information here. 

Lemon: I love this in my water for flavor and for detoxing. I use it in my diffuser while I work also to increase memory and creativity, it's really zesty and stimulating! Uses: Circulatory problems, arteriosclerosis, obesity, parasites, UTI, varicose veins, anxiety, hypertension, digestive problems and acne. More information here. 

Rosemary: I have become better friends with rosemary lately. I've been using it for enhancement of mental clarity and concentration. I use it when I am focusing on healing in reference to my father dying. It is also in a spray I use on my hair for health and fast growth. I also used it in January when my throat/lungs felt weak. Uses: Infections disease, liver conditions/hepatitis, throat/lung infections, hair loss (alopecia areata), impaired memory/Alzheimers. **This is part of the raindrop treatment. For more information click here. 

Pine: This oil smells amazing! It reminds me of camping and outdoors. In Iowa it is peak chill season and I need to remember the summer days. I use it in my diffuser for the mental pleasure of it's scent and to connect with it's empowering and grounding properties. Uses: Throat/lung/sinus infections, rheumatism/arthritis, skin parasites, UTI. Click here for more information.  

Valor: Ok so who doesn't like Valor?! This blend is always in high demand. It is just an amazing feel good oil. This blend was formulated to balance energies and instill courage, confidence, and self-esteem. It helps the body self-correct its balance and alignment. Oils in this blend: rosewood, blue tansy, frankincense, and spruce. **It is part of the raindrop treatment. Click here for more information on the oil.  

Cedarwood: I enjoy outdoor scents and I also wanted something with properties I need. This oil is still new to me and I am learning more about it everyday. It is also in my hair spray for health and fast growth. It is also good for lymphatic stimulation. What I found interesting is that it stimulates the limbic region of the brain (the center of emotions), stimulates the pineal gland, which releases melatonin. Medical studies have been done using this oil for people that cannot focus. Uses: Hair loss, arteriosclerosis, ADHD and skin problems (acne, eczema).  Find more information here.   

 

Each month I have new goodies to check out and learn. It is so nice to move through these each month and add to my ability to use natural plants to be preventative or to care for myself when I don't feel well. 

The magic about these oils is that they are not made in labs, they do not come with labels of ingredients foreign to nature or the human body. I pride myself in using these oils and caring for myself in a chemical free manner. 

Thank you for reading!! See you next month! 


For a free 45 minute learning session with me send a request below! 

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Pumpkin sweet potato red lentil chili

This recipe has a new flavor of any chili I've ever had. It has lots of flavor and incredibly good for you. 

yield: 6              prep time: 10 minutes        cook time: 4-8 hours     

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2 15 ounce cans kidney beans, drained & rinsed

2 cups vegetable broth

2 15 ounce cans fire-roasted diced tomatoes, watch for added sugars and excess sodium

1 cup dry red lentils 

1 cup pumpkin puree, recipe below

1 cup chopped yellow onion, I just did 2 small

1 TBS cocao powder, make sure you're using real cacao and cocoa powder

1 TBS chili powder 

1 tsp cinnamon 

2 tsp cumin 

1/2 tsp cloves

1 tsp kosher salt

1-2 sweet potatoes, chopped into inch pieces 

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1- Add ALL ingredients to a 3-quart or larger crock pot. Stir!! 





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2- Cook on high for 4-5 hours or low for 8. I prefer things a little more fresh vs cooking a looooong time and having them mushy. But in this recipe you want to go long enough that the lentils are soft. I didn't cook mine entirely too long, 3-4 hours and they were still fine. My cooker gets really hot though. 

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Pumpkin Puree

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1-2 small pumpkins

*this made about 2-3 cups or more

Get a metal or glass casserole dish. Heat oven to 350-400 degrees. I chose 350 degrees and just went longer, I like to always under cook then cook more vs cook too much then be stuck with an over cooked item. Place pumpkin in dish, and grease up with olive oil, avocado oil, or coconut oil. Cover with foil and set timer for 25 minutes. Check pumpkin with fork. If you feel the  skin getting soft this is great! Rotate the pumpkins and keep them evenly cooking. 

I eventually cooked for 40 minutes, took out one that was done and finished the other for another 10. Cut it in half to then scoop out the seeds, save them for baking with oil and salt to then have for a snack! 

Put it all into a Vitamix or blender and there you have it! Pumpkin puree! 

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Enjoy these farm fresh goodies and look for more once Iowa produces and provides these goodies! 

Please share and comment, I love to hear what you think of these when you try them. Tag me with #honestlivingrecipes or connect with me via the social media links below! 

Vacation Essential Oils Arsenal

We recently went on vacation while trying to combat whatever bug was going around. I have a vacation arsenal of Young Living essential oils that I put together for this trip. Below I have gone into why I choose these 8 oils. 

In my little travel zip pouch I have made little rips and tears, as you'll see, to accommodate the 15ml oil bottles as this pouch was made to hold the 5ml oil bottles. 

Breathe Again Roll-On: This supercharged version of RC blend is packaged in a convenient dispensing directly onto skin. Contains four different eucalyptus oils, five additional essential oils, all known for their ability to relax airways, make breathing easier and reduce coughing. In addition, these oils have anti-inflammatory characteristics. The five additional oils are: peppermint, copaiba, myrtle, manuka and laurus nobilis. 

I brought this oils to help us breathe, of course! Our sinuses were taking the hit from the Iowa weather and we were a bit congested. 

Deep Relief Roll-On: Again, a convenient application bottle that relieves muscle soreness and tension, soothes sore joints and ligaments, helps calm stressed nerves, and reduces inflammation. This powerful blend contains nine essential oils, most of which are known for their anti-inflammatory and pain-relieving characteristics. The oils are: peppermint, lemon, Idaho balsam fir, copaiba, clove, wintergreen, helichrysum, vetiver, and palo santo. 

I am SO glad we packed this!! Between being crunched on an airplane to hotel beds to driving to San Diego for a day because we missed our flight and had 2 extra days before the next one....this one saved us!! Back pain, leg pain, headache, you name it! This came in handy. Big time! (Not to say we didn't LOVE our vacation, we just were a bit sore, par for course!)

EndoFlex: This blend amplifies metabolism and vitality and creates hormonal balances. It also is designed specifically for to bring support and balance to the endocrine system. What is the endocrine system? See the photo for guide. The minty aroma is uplifting and energizing. In this blend we have: spearmint, sage, geranium, myrtle, German chamomile, and nutmeg.

I love, love love this oil. Some may ask why I bring it on vacation. What is vacation? A LOT of activity, plans, money, new place, new food, and unavoidable "stress". Yes vacation is wonderful but there are plans to coordinate, events going on and loss of sleep. A strain on your adrenalin and thyroid and all in between. This is why I think EndoFlex is one of the most important tools in my oils toolbox. 

En-R-Gee: This blend increases vitality, circulation, and alertness. As one of my favorites also it revitalizes with a blend of stimulating oils that have been used traditionally to help restore mental alertness. Uplifting and strengthening as the name suggests, it boosts energy. In this blend you'll find: rosemary, juniper, lemongrass, nutmeg, Idaho balsam fir, clove and black pepper. 

This oil goes without saying, it's pure Wake Up! It smells amazing and zesty similar to the thieves but it nice to have around. It's in my diffuser at home in the mornings also. 

Idaho Blue Spruce- Idaho Blue Spruce Essential Oil contains high percentages of alpha-pinene and limonene. Alpha pinene is known for supporting the respiratory system. Limonene is a powerful antioxidant and is contained in oils such as Grapefruit. Idaho Blue Spruce Essential Oil is grounding and provides a feeling of deep peace and security.  It helps us to open our heart by providing a sense of security and trust in who we are (and the universe). It empowers us to be that person by knowing that you are safe to become that person.

I brought this oil as I thought it would be a fun addition for Rob and I to use on this bonding experience. Here is more information about how it works with couples physically and emotionally, click here. 

Peace & Calming: This blend promotes relaxation and a deep sense of peace and emotional well-being, helping to dampen tensions and uplift spirits. When massaged onto the  bottom of the feet, it can be a wonderful prelude to a peaceful nights rest. It may calm overactive and excited children. It also aids in feeling blue, anxieties, stress and insomnia. It contains: blue tansy, patchouli, tangerine, orange and ylang ylang. 

I brought this oil to use on the plane to relax and get some rest. This was also very helpful when relaxing after the hustle and bustle of traveling. 

Thieves: This is the  most amazing blend of highly antiviral, antiseptic, antibacterial, anti-infectious essential oil. In this is: clove, lemon, cinnamon bark, eucalyptus, and rosemary. To read more on it, click here. 

This oil is my all around Go-To oil. I use it to keep germs away on the plane, in the hotel, my hand sanitizer in public, and so many other uses. It's just amazing and I love it!

Valor: This blend was formulated to balance energies and instill courage, confidence, and self-esteem. It helps the body self-correct it's balance and alignment. In this blend: spruce, rosewood, frankincense, and blue tansy.

Who doesn't love Valor? This oil is so popular, it's always nearby and I have it on vacation for just being able to take on the day and of course for rock climbing! I am afraid of heights and dapped this on before going up onto the top of a mountain! 

Having a cup a tea at the top! We were tied down to the anchor, believe me, I didn't move once on this peak, it was about 10 foot surface area then straight down. 

Having a cup a tea at the top! We were tied down to the anchor, believe me, I didn't move once on this peak, it was about 10 foot surface area then straight down. 



(En-R-Gee, Clove, Fennel, Cypress, Lemongrass, Breathe Again and Peace & Calming) Decembers Essential Rewards Order

Each month I take advantage of something called Essential Rewards. Essential Rewards are monthly orders that accrue points to be used towards future purchases. The longer you are with YL the bigger percentage of each months order on ER comes back to you. I am at 15% of my monthly order coming back in ER points. I will be saving these up for a larger purchase or when I need something and it's not my usual ER date of the 23rd of the month. I edit the order each month to what i need but some people get the same things every month. It's your choice! 

This month I ordered the oils in the photo above and will explain them more in detail. 

En-R-Gee: I LOVE this oil, I tried it out prior and use it in my diffuser on the days I'm feeling like I could use a little boost. I am also sending one to Robs office for him to use on those long days too. This blend increases vitality, circulation, and alertness. Ingredients: Rosemary, Juniper, Lemongrass, Nutmeg, Idaho Balsam fir, Clove, and Black Pepper. Application: Dilute 1 part EO to 2 part V-6 oil complex. Diffuse, directly inhale or add 2-4 drops to bath water (not too hot). For topical, dilute as above indicated and apply to temples, back of neck, forehead, chakras, and Vita Flex points or as desired. Diffuse for 15-20 minutes several times a day if desired. Rub on feet and Awaken on temples for intensified effect. (You can look up the uses of these other oils at YLsearch.com)

Clove: Medical purposes: Anti-aging, antitumoral, antimicrobial, anti-fungal, antiviral, analgesic/anesthetic, antioxidant, anticoagulant, anti-inflammatory, stomach protectant (ulcers), anti-parasitic (worms), anticonvulsant. Uses: Anti-aging, cardiovascular disease, arthritis/rheumatism, hepatitis, intestinal parasites/infections, for numbing all types of pain, throat/sinus/lung infections, cataracts, ulcers, lice, toothache, acne. Fragrant Influence: A mental stimulant, encourages sleep, stimulates dreams, and creates a sense of protection and courage. Application: Dilute 1 part EO to 4 parts V-6, apply 2-4 drops on location needed, gums, mouth, chakras or Vita Flex points. Diffuse, or take as dietary supplements. For a tickling cough, put a drop on back of tongue. 

Cypress: Medical Properties: Improves circulation and strengthens blood capillaries, anti-infectious, antispasmodic, discourages fluid retention. Uses: Diabetes, circulatory disorders, cancer (Jean Valnet, MD), grounding, stabilizing. Fragrant Influence: Eases the feeling of loss and creates a sense of security and grounding. Also helps heal emotional trauma, calms, soothes anger, and helps life flow better. Can help soothe irritating coughs and minor chest discomforts. Application: Dilute 1 part EO with 1 part V-6. Apply 2-4 drops on location, massaging toward center of body. Apply on chakras and/or Via Flex points. Inhale directly. Diffuse. Take as dietary supplement. 

Fennel: Medical Properties: Anti-diabetic, anti-inflammatory, antitumoral, estrogen-like, digestive aid, anti-parasitic (worms, anti-septic, antispasmodic, analgesic, increases metabolism. Uses: Diabetes, cancer, obesity, arthritis/rheumatism, urinary tract infection, fluid retention, intestinal parasites, menstrual problems/PMS, digestive problems. Application: Dilute 1 part EO with 1 part V-6. Apply 2-4 drops on location, chakras or VF points. Inhale directly. Diffuse. Take as dietary supplement. 

Lemongrass: Medical Properties: Anti-fungal, antibacterial, anti-parasitic, anti-inflammatory, regenerates connective tissues and ligaments, dilates blood vessels, improves circulation, promotes lymph flow. Uses: Bladder infection, respiratory/sinus infection, digestive problems, parasites, torn ligaments/muscles, fluid retention, varicose veins, Salmonella. Fragrant Influences: Promotes psychic awareness and purification. Application: Dilute 1 part EO with 4 parts V-6. Apply 1-2 drops on location, chakras or Vita Flex points. Inhale directly. Diffuse. Take as dietary supplement. 

Peace & Calming: This blend promotes relaxation and a deep sense of peace and emotional well-being. helping to dampen tensions and uplift spirits. When massaged on the bottom of the feet, it can be a wonderful prelude to a peaceful night's rest. It may calm overactive and hard-to-manage children. It also reduces depression, anxiety, stress and insomnia. Ingredients: Blue Tansy, Patchouli, Tangerine, Orange, Ylang Ylang. Application: Diffuse, directly inhale or add 2-4 drops to bath water (not too hot). Apply at wrists, edge of ears, or foot Vita Flex points. Dilute 1:15 parts with V-6. Put 4-8 drops on cotton balls or tissues and put in or on vents. Combine with lavender for insomnia and German chamomile for calming. (You can look up the uses of these other oils at YLsearch.com)

Breathe Again Roll-On: This supercharged version of the RC blend is packaged in a convenient dispenser for easy use when air pollution makes it difficult to breath or throat and nasal congestion strike. Contains four different eucalyptus oils and five additional EO's, all known for their ability to relax airways, make breathing easier and reduce coughing. In addition, these oils have anti-inflammatory characteristics. Ingredients: Eucalyptus (E. staigeriana), Eucalyptus (E. globulus), Eucalyptus (E. radiata), Eucalyptus blue (Azul), Laurus nobilis (bay laurel), Peppermint, Copaiba, Myrtle, Manuka, Fractionated (virgin) coconut oil, Rose hip seed oil. Application: Roll onto throat, neck, or chest every 15-30 minutes for up to 4 hours for relief of symptoms related to colds, coughs, or sinus/lung congestion. (You can look up the uses of these other oils at YLsearch.com)

And there you have it! That is the power house I have in my home now just from ONE Essential Rewards month. Now I have more points put aside and I have all these goodies at my fingertips. Did I mention I LOVE what I do? I also health coach and think, "Wow, if I got paid for every apple I had people eat, I'd have some change!" Well in this case everyone benefits too!

You can join this amazing opportunity to make your health also your wealth! 

Check out my link by clicking here, select the Premium Starter kit. By starting with this package you get 7 oils and a diffuser along with many other benefits. 

Send me a message with questions or concerns to mail@jackie-fetter.com

Thank you for reading and see you next time!