Buffalo Chicken Pull-Apart Bread


Tea Tree Oil May Reduce Muscle Inflammation

Tea Tree Oil Tea tree oil is well-documented in fighting skin infections or to healing an open wound. It has antibiotic properties and antiseptic properties. A relaxing bath with a few drops of this oil helps soothe our body and protects it from infections. 

New evidence indicates it might be helpful to reduce internal inflammation. It is already known to be beneficial for any kind of skin inflammation, such as eczema and psoriasis.

The oil is very potent; therefore, it must be diluted before using.


Essential Oil Classes

Essential Oil ClassesEssential Oil Classes upcoming dates…

  • Tues Feb 7th @ 10am

  • Thurs March 2nd @ 8pm

Please email Michele Schmidt to reserve a space, essential oil samples will be available for you to experience during the class.

Support Cleansing With Essential Oils

Our first essential oil class focused on…

Support Thy Cleansing

We are exposed to 1000’s of chemicals every day. Our genes have not caught up to the changes in our environment such as pollution, insect repellents, paint, food additives and preservatives, detergents, fire retardants and the list goes on …

Cleansing Feeling bloated, fatigued, skin issues, poor immune system health, headaches, brain fog, excess weight, cellulite, cravings and allergies are all signs that the body needs help to detoxify. Detoxification should be on a daily basis – it should be a life style.

Avoiding toxins and detoxifying are necessary to be happy, healthy, and free of disease. Your liver is your main detoxification organ and is responsible for 500 functions. When the body is overwhelmed by excess toxins the liver will safeguard vital organs by insulating toxins in fat cells.

There are essential oils that help release toxins from fat cells, break them down, and flush them out of the body with good hydration. There are oils that are helpful in clearing the gut of harmful bacteria and restoring balance for healthy digestion and immunity.

Lemon essential oil – detoxifies fat, chemicals, urinary tract, liver, lymph, hangovers, pancreas
Grapefruit essential oil – detoxifies fat, liver, lymph, cellulite, gallbladder.
Lemongrass – bladder infections, kidney, and cellular cleanser.

Yours in good health,
Essential Oil Goddess~

Three-Bean Chili With Spring Pesto

  1. tablespoon plus 1/4 cup extra-virgin olive oilthree-bean_300
  2. small yellow onion, chopped
  3. carrots, diced
  4. 114.5-ounce can diced tomatoes, including liquid
  5. kosher salt and black pepper
  6. 115.5-ounce can chickpeas, rinsed and drained
  7. 115.5-ounce can cannellini beans, rinsed and drained
  8. 115.5-ounce can kidney beans, rinsed and drained
  9. clove garlic, finely chopped
  10. 3 tablespoons pine nuts, chopped
  11. cup fresh flat-leaf parsley, chopped
  12. crusty bread (optional)


  1. Heat 1 tablespoon of the oil in a large saucepan over medium-high heat. Add the onion and carrots and cook until tender, about 5 minutes.
  2. Stir in the tomatoes and their liquid, 2 cups water, 1 ½ teaspoons salt, and ½ teaspoon pepper and bring to a boil.
  3. Add the chickpeas and cannellini and kidney beans and cook until heated through, about 3 minutes.
  4. Combine the garlic, pine nuts, parsley, remaining ¼ cup oil, ¼ teaspoon salt, and ⅛ teaspoon pepper in a small bowl.
  5. Divide the chili among individual bowls and top with the pesto. Serve with the bread, if desired.

Peppermint Improves Exercise Performance

The effects of peppermint on exercise performance

As appearing in Journal of the International Society of Sports Nutrition

Enhancing athletic performance is a great desire among the athletes, coaches and researchers. Mint is one of the most famous natural herbs used for its analgesic, anti-inflammatory, antispasmodic, antioxidant, and vasoconstrictor effects

The results of the experiment support the effectiveness of peppermint essential oil on the exercise performance, gas analysis, spirometry parameters, blood pressure, and respiratory rate in the young male students. Relaxation of bronchial smooth muscles, increase in the ventilation and brain oxygen concentration, and decrease in the blood lactate level are the most plausible explanations.

This is the first study that explored the effect of oral supplementation with peppermint essential oil on the exercise performance. Our results strongly support the effectiveness of peppermint essential oil on the exercise performance, respiratory function variables, systolic blood pressure, heart rate, and respiratory gas exchange parameters.

full study here

Complimentary Essential Oil Class

Essential OilComplimentary Essential Oil Class

Learn how essential oils can be used to aid in cleansing and a variety of recipes for relieving aches, pains and more…
Join us … Saturday January 14, 2017 8 a.m. Email us to confirm your attendance.
This class will be taught by Michele Schmidt who is a registered massage therapist, certified acupuncturist and aromatherapist.

Smoky Chipotle Hummus


  • 1-2 tablespoons olive oil,
  • ½ onion, peeled and chopped
  • 1-2 cloves garlic, peeled and chopped
  • 15 oz chickpeas, rinsed and drained
  • ¼ cup tahini
  • ¼ cup lemon juice
  • 1 tablespoon Soy Sauce, Tamarin, or Bragg (depending on your gluten/sodium tolerance)
  • 1 tablespoon Chipotle Tabasco
  • 1 teaspoon smoked paprika
  • Sesame seeds


  1. Place the olive oil in a skillet over medium heat. Add the chopped onions and cook until lightly translucent, about 5 minutes. Add the garlic and turn the heat off.
  2. Place the chickpeas, tahini, lemon juice and soy sauce (or gluten-free alternative) in a blender or food processor. Pulse until the beans are mostly smooth. Remove the lid and push down any ingredients on the side of the bowl and pulse again.
  3. Add the grilled onions and garlic (including oil if there’s any left over in the skillet), and the tabasco and paprika. Pulse until smooth.
  4. Serve with additional olive oil, tabasco and sesame seeds drizzled over the top.

credit: namelymarly,com

Fascial Stretch Therapy Coming

We are excited to announce that Julane will be exploring a new modality; Fascial Stretch Therapy TM. From January 9-15, 2017 in Julane will be studying physiology and techniques of Fascial Stretch Therapy through the Stretch to Win Institute in Tempe, Arizona.  For more information please visit; 

Julane’s Away Dates; January 1- 15, 2017

Fascial Stretch TherapyJulane chose this course for the multitude of ways it can help with every client and also as a modality that will help unify her education and abilities as both a massage therapist and as a clinical pilates instructor.

Fascia is a connective tissue that envelops almost everything in our bodies, including; muscles, joints and our organs. Although in its infancy of being studied and researched, the outcome of working with fascia has been astonishing and has had significant results with everything from chronic pain to sport performance. Fascia becomes restricted through many ways, most of which we all have in our daily basis. For example sitting in repetitive posture at work or from overtraining when we do get a chance to work out and get our bodies moving.

Because fascia is a continuous connective tissue wrapping from superficial to deep through our entire bodies, restrictions can cause and increase in muscle tone that may not respond to regular stretching techniques, increase risk of sprains and strains, joint pain from pull on the joint capsule as well as inhibiting efficient movement and pasture patterns.

During a session, you will go through an assessment and gets hands-on work to help accomplish your goals from a holistic, un-invasive approach.

Watch out for new classes in the Spring where we will be offering an introductory deal!

No-Bake Cinnamon Roll Protein Bars

  • 1 cup raw, unsalted cashews (could try substituting another nut)
  • 1 cup soft, pitted dates
  • 3/4 cup vanilla protein powder (I used Grass-Fed Whey)
  • 1/2 tsp cinnamon
  • 1/4 tsp sea saltno-bake-cinnamon-roll-protein-bars-4
  • 1/2 cup rolled oats (gluten-free if necessary)
  • 1 T unsweetened almond milk (or other non-dairy milk)
For the protein drizzle:
  • 3 T vanilla protein powder (I used Grass-Fed Whey)
  • 1 T almond milk (or other non-dairy milk)
  • 1 cup raw, unsalted cashews (could try substituting another nut)
  • 1 cup soft, pitted dates
  • 3/4 cup vanilla protein powder (I used Grass-Fed Whey)
  • 1/2 tsp cinnamon
  • 1/4 tsp sea salt
  • 1/2 cup rolled oats (gluten-free if necessary)
  • 1 T unsweetened almond milk (or other non-dairy milk)+


  • Instructions

    Place cashews and dates in a food processor or high-speed blender and process until they come together in a ball (about 2-3 minutes)

    1. Break up ball and add in protein powder, oats, cinnamon and salt. Process until oats are broken up.
    2. Add in 1 tablespoon of non-dairy milk and process until it comes together in a ball again.
    3. Line an 8 x 8 baking dish with plastic wrap.
    4. Take “dough” from food processor and spread out in baking dish with hands. Top should be flat.
    5. Place in freezer for 15 minutes.
    6. Meanwhile make the protein drizzle by combining the protein powder and non-dairy milk until powder has absorbed the milk.
    7. Remove bars from freezer and lift out of dish by picking up the plastic wrap.
    8. Cut into 12 bars.
    9. Add the protein drizzle to a ziploc bag and cut a very small hole in one corner.
    10. Pipe mixture in desired pattern over bars.
    11. Place in baking dish and freeze for another 15 minutes or until drizzle has hardened.
    12. Keep in fridge for up to 1 month or longer in freezer.

credit: thehealthymaven.com