Wednesday, July 8, 2015

Essential Oils & Headaches

Suggested Essential Oils

  • Basil (Sweet)
  • Clary Sage 
  • Coriander 
  • Eucalyptus dives
  • Frankincense 
  • Helichrysum
  • Juniper
  • Lauren Leaf
  • Lavender 
  • Mastic
  • Myrtle
  • Neroli
  • Niaouli ct 1,8 cineole
  • Palo Santo
  • Peppermint 
  • Ravintsara 
  • Sage (Spanish)
  • Saro
  • Spearmint
  • Yarrow

3 Ways to Use Essential Oils for Headaches

1.  Essential Oil Inhaler
Choose 1 or 2 essential oils from the list above that you love.  Add 15 total drops of essential oils to a blank cotton wick, drop the wick inside the tube and click on the bottom to seal.  To use, place the inhaler at the edge of the nostril, gently inhale, close eyes and take a few deep breaths.

2.  Cotton Ball
Choose an essential oil from the list above that you love.  Place a few drops of an essential oil on a cotton ball.  Gently inhale the vapors from the cotton ball.  Place cotton ball into resealable plastic bag to re-use as needed.  

3.  Massage Oil 
Choose 2 or 3 essential oils from the list above that you love.  In a 1-ounce container, blend 15 - 18 total drops of essential oils with 1 ounce of a carrier (for a 2-ounce container, use 30 - 36 total drops of essential oils, etc.).  Shake well before using.  Massage well on location.  Avoid direct eye contact.  Suggested carriers = jojoba, castor oil, sweet almond oil, sesame oil, olive oil.  


Avoid or reduce exposure to:

  • Caffeine 
  • Plug-in’s
  • Colognes
  • Perfumes
  • Dryer sheets 
  • Air fresheners
  • Artificial sweeteners (Splenda, Sweet'n Low)
  • Commercial laundry detergents, e.g., Tide, All, etc.
Incorporate stress relief activities into daily life, e.g., yoga, meditation, gentle stretching, acupuncture, chiropractic, massage, aromatherapy.

Wednesday, July 1, 2015

DIY Lemon Household Cleaner

What You'll Need
  • 32-oz spray bottle
  • Label
  • Lemon essential oil
  • Permanent marker
  • Water
  • White distilled vinegar
Place 1 - 2 cups of white distilled vinegar into a 32-oz spray bottle. Then add 20 - 25 drops of Lemon essential oil and fill the bottle up with water.  Create a label for the cleaner, listing the ingredients or give it a fun name.  

Shake well before using.  Safe for use on toilets, countertops, sinks, showers, tubs, linoleum floors, etc. Avoid direct eye contact.

Why Use Lemon Essential Oil for Cleaning?  Because it is:
  • Anti-bacterial
  • Anti-fungal
  • Anti-septic
  • Anti-viral
  • Degreaser
And did you know?
The main component in Lemon essential oil has been found to stimulate the immune system so while you're disinfecting surfaces you're also helping to support your Immune System.

Where Can I Buy Lemon essential oil? 

Thursday, June 25, 2015

Healthy, Easy Green Pesto

Greens are in abundance now. In past summers, I purchased too many greens and ultimately they went to waste.

This summer I've gotten in to the habit of creating large batches of pesto that I freeze right away. Here's a healthy, easy way to enjoy your greens...

What You Need:

  • Any greens: Spinach, Swiss chard, Kale, Basil
  • 1 whole organic lemon (yes, the whole lemon!)
  • 3 - 4 garlic cloves or 1 - 2 TSP garlic powder
  • olive oil
  • 1/2 - 1 cup of grated Pecorino Romano (goat) or Parmigiano-Reggiano (cow) cheese
Clean and rinse the greens in a salad spinner. Fill a food processor with your greens, turn it on and gradually add enough olive oil till the greens turn a thick paste, slice your lemon in half and drop it down the chute, then add enough garlic and cheese to taste. Delicious!

Make extra batches for friends - or freeze and enjoy during winter months!
What to do with It:

  • Spread it on whole grain bread with kalamata olives, artichokes or sundried tomatoes and broil in the oven
  • Serve with whole grain pasta, garnish with pine nuts or walnuts
If you're still buying greens this time of year from a big supermarket, shame on you. There are tons of local farmers and markets to support. Find one near you at Local Harvest.

Victoria Boutenko wrote a great book called Green for Life. This book shares how greens play a vital role in making unhealthy individuals healthy again. It's filled with great recipes for blender drinks using greens. Borrow a copy from your local library.

Please include a comment if you have a healthy recipe for greens. I'd love to hear from you. Thank you.

Wednesday, June 24, 2015

Essential Oil Blending Workshops

During these fun and hands-on workshops, I will teach you how to blend essential oils safely for use with infants, children, during pregnancy and for acute situations, infection and pain.

Outline - Essential Oil Blending Workshop
I. What are essential oils 
II. What are carrier oils
III. Essential oil history

IV. How do essential oils work

V. Quality 
VI. Storage 
VII. Safety 
VIII. Essential oil drop-by-drop blending guidelines
IX. Resources

We will also discover which essential oils are beneficial for a variety of health needs:
  • Colds & Flu
  • Pain & Inflammation 
  • Skin Care
  • Emotional Support
Recent Feedback
"Thank you Amy for coming.  I LOVED your class.  Using oils is great, but you’re missing out if you’re not buying the proper oils and mixing them correctly.  Great instruction, very, very knowledgeable.  Thank you for sharing your passion." 

"I love the way Amy engaged everyone during our oils blending workshop; she’s so knowledgeable and patient. The information and materials she provided about essential oils was super and it helped everyone in the class create their own perfect wellness blend."

"I had a wonderful time at your workshop, and it was quite informative! I appreciated all the handouts, and it really peaked more interest for me in aromatherapy. I tried my potion on my son, rubbing his feet, and he loved it, he didn't want me to stop.  Thanks again for a lovely time."

"I thought that it was a great class. Very informative and a great overview of different uses of oils and applications. I would happily take another class from you."

To schedule an Essential Oil Blending Workshop, please email me at or call 585-261-2648.  

Thank you.

Thursday, June 18, 2015

Essential Oil Safety

Truly pure Essential Oils are very concentrated and therapeutic substances so they should be handled with care and used with respect.

Here are some safety guidelines to understand before using Essential Oils.

General Safety:

  1. In the event of eye contact, flush with a carrier oil, i.e., olive oil rather than water.
  2. People with allergies can test sensitivity to Essential Oils by patch testing a small amount of Essential Oil inside the arm.
  3. Keep Essential Oils, Diffusers and Burners out of reach of Children and Pets.
  4. Citrus Essential Oils are photosensitive, which means they may cause a rash or dark pigmentation on skin exposed to DIRECT SUNLIGHT or UV rays within 12 hours after application. Citrus Essential Oils: Tangerine, Grapefruit, Lemon, Orange, Mandarin, Bergamot.
  5. Avoid direct eye contact when using Essential Oils. Do not handle contact lenses or rub eyes unless you have thoroughly washed your hands with soapy water.
  6. Never drop Essential Oils directly into the ear.
  7. Vary Essential Oils that are used and diffused.

Store Essential Oils in a cool, dark place, away from heat and light.

Pregnant women should avoid using Essential Oils during the 1st trimester and dilute Essential Oils at 1% (5 drops for every ounce of carrier oil) for all following semesters.

Bath:Since Essential Oils are not completely water soluble, they must be first blended with an all-natural bath gel base, i.e, Dr. Bronner's Baby Mild Castile Soap.

Children: Avoid placing the following Essential Oils (or Essential Oil blends containing these Essential Oils) on or around the nose or mouth of Children 5 years and younger.

  • Basil (1,8 cineole)
  • Eucalyptus dives (1,8 cineole)
  • Eucalyptus globulus (1,8 cineole)
  • Eucalyptus radiata (1,8 cineole)
  • Laurel Leaf (1,8 cineole)
  • Myrtle (1,8 cineole)
  • Peppermint (menthol)
  • Ravintsara (1,8 cineole)
  • Rosemary ct camphor (1,8 cineole, camphor)
  • Tea Tree (1,8 cineole)
Use extra caution with the following Essential Oils as they can be irritating to mucous membranes and can cause skin irritations.

  • Black Pepper
  • Cinnamon
  • Clove
  • Lemongrass
  • Melissa
  • Oregano
  • Peppermint
  • Thyme ct carvacrol
  • Thyme ct thymol
  • Wintergreen

Wednesday, June 17, 2015

DIY Scour Power

Popular scouring powders contain ingredients known to cause cancer, respiratory distress, lymphoma, lung cancer, lung tumors, allergies and skin irritations.

We can create our own scouring powder at home with affordable and simple yet very effective ingredients.

What you will need

  • Essential Oils
  • Baking soda (alum-free preferred)
  • Glass sugar shaker (available at local dollar stores)
How to:
Fill the glass sugar shaker with baking soda, then add 25 total drops of Essential Oils. 

I recently used 20 drops of Lemon and 5 drops of Eucalyptus globulus, which are antiseptic and anti-infectious. This combination smells fresh and light, too!

Suggested Essential Oils:

  • Pine
  • Lime
  • Lemon
  • Orange
  • Thieves*
  • Tea Tree
  • Peppermint
  • Citrus Fresh*
  • Christmas Spirit*
  • Eucalyptus globulus or radiata
Suggested Use:
Shake well before using. Simply sprinkle on surface (linoleum floors, sink, tub, shower, toilet) and clean using a scrub sponge, then rinse with warm water. For deodorizing carpets, simply sprinkle on carpet, wait 1 hour, then vacuum.

Safety & Storage:
Avoid direct eye contact. Store in cool, dark cupboard out of reach of children and pets.

Make 1 for a friend.

Learn more at Prevent Cancer Coalition

* = Young Living Essential Oils blend

Wednesday, June 10, 2015

Yes and No Moisturizers

* Truly Moisturize and Nourish our Skin
* Save Money. Buy in Bulk
* Use Natural Products on your skin; it's natural
* Support Your Health, Healing

* Relieve Dry/Cracked Skin* Reduce Appearance of Wrinkles* Avoid Waste of Product Containers

YES (these all-natural moisturizers are perfect for using on their own, blended with each other or with Essential Oils):
Another resource for Butters and Oils is: Aromatics International

NO (these brands of lotions and moisturizers are filled with synthetic chemicals, FD&C dyes, parabens, alcohol, fragrances and other unhealthy and very unnecessary ingredients):
  • Aveeno
  • Bath and Body works
  • CeraVe
  • Cetaphil
  • Eucerin
  • Jergens
  • Johnson and Johnson
  • Lubriderm
  • Mary Kay
  • Oil of Olay
  • Neutrogena
  • Victoria Secret

photo source:

Wednesday, June 3, 2015

Ugh! We just want soap.

I thought using soap was supposed to be a positive thing. According to the Environmental Working Group (EWG), many popular brands of soap are considered serious hazards to our health. Ugh!
One truly healthy and cost effective soap, which I have come to love and trust is Dr. Bronner's liquid castile soap. A soap with ingredients that we can pronounce, it may be used safely in our water ways and has oodles of uses. Here are some ways I love to use Dr. Bronner's castile soap:

  • in the bath tub with essential oils
  • as a body wash alone or blended with favorite essential oils
  • in the laundry
  • dish washing
  • a travel necessity
  • cleaning soap scum, floors, cars, counter tops
Click HERE to learn other ways Dr. Bronner's suggest using their castile soap.
Dr. Bronner castile soap and other related products are available at local health food stores, in the Nature's Market at Wegmans or directly from Dr. Bronner's website.

Discover the ingredients and health concerns related to Dial's liquid soap - and other popular soaps at
EWG's website

Wednesday, May 27, 2015

Not So Soft Scrub

Soft Scrub does more than just scrub. One of its ingredient's, sodium hypochlorite, is linked to cancer, lymphoma and leukemia.

Creating a safe and effective scrub with natural ingredients is easy.

Here are a few combinations (see below) that I've used; the results are impressive!

Simply create a paste with any of these combinations and use on location (tub, shower, sink, linoleum floor, etc.) with a scrub sponge, then rinse with warm water.

  • Arm & Hammer washing soda and water
  • Baking soda and water
  • Baking soda and castile soap
  • Baking Soda and White Distilled Vinegar
  • Thieves household cleaner and baking soda

Thursday, May 21, 2015

First Aid with Essential Oils

Now's the perfect time to replace outdated, chemical products found in your First Aid kit with natural ones like Essential Oils.


  • Helichrysum italicum
  • Lavender 
HOW TO: Blend 5 drops total of Essential Oil with 1 ounce of jojoba or natural, unscented lotion and gently massage on location.


  • German Chamomile
  • Lavender
  • Peppermint 
  • Purification essential oil blend*
  • Roman Chamomile
HOW TO: Place 1 drop on location.


  • Cedarwood
  • Citronella
  • Eucalyptus citriodora
  • Geranium
  • Patchouli
  • Peppermint
  • Purification essential oil blend*
HOW TO: Blend 15 - 18 total drops of Essential Oil with 1 ounce of distilled water in spray bottle.

  • Frankincense
  • Lavender
  • Melaleuca alternifolia (Tea Tree)
HOW TO: Blend 5 total drops Essential Oil with 1 ounce of natural, unscented lotion or 100% pure aloe vera gel and gently dab on location.


  • Di-Gize essential oil blend*
  • Ginger
  • Peppermint
HOW TO: Blend 10 - 12 total drops total Essential Oil with 1 ounce olive oil and massage on belly; inhale vapors.POISON IVY:
  • Frankincense
  • Lavender
  • Peppermint (anti-itch)
HOW TO: Blend 15 - 18 total drops total Essential Oil in natural, unscented lotion or 100% pure aloe vera gel and gently pat on location.

  • Frankincense
  • Lavender
  • Peppermint (use no more than 4 drops for every ounce of carrier used; cooling)
HOW TO: Blend 15 - 18 total drops Essential Oil in natural, unscented lotion or 100% pure aloe vera gel and gently pat on location.

Jojoba @ The Jojoba Company
Natural, Unscented Lotion @ Elizabeth Van Buren
* = Young Living Essential Oil Blend

Wednesday, May 20, 2015

Insect-Repelling Incense

Summertime, campfires, camping, outdoor meals in New York do not come without Insects!

These handmade incense add a nice ambiance and natural way to repel insects this time of year...

What You'll Need:

How To:

  1. Choose one or two Essential Oils to use on your blank incense.
  2. Carefully saturate each blank incense with 15 Total drops of Essential Oils
  3. Important: let sit, dry for 24 hours.
  4. Light and set into tall, glass vases to burn or incense burner holders.

Keep out of reach of children; Do Not Leave burning incense unattended.Idea: These are so nice to bundle up with a ribbon and give as a gift.

photo source: By Mobentec

Wednesday, May 13, 2015

Happy Feet

The human foot has 26 bones, 33 joints, 107 ligaments, 19 muscles and tendons.

They get squished into shoes that don't fit, they don't get massaged enough and sometimes we let them get unusually stinky.

And every single day, our feet take us everywhere we need to go. For that reason alone, we need to give back to our feet... simple ways to make sure we have Happy Feet.

Weekly Foot Soak: While you're watching TV, reading a book or magazine, paying bills... Soak your feet in a tub of warm water and 2 cups Epsom salts for 10 - 15 minutes. Epsom salts sooth and relax muscle tissue. If you like, add 3 total drops of your favorite Essential Oil.

Weekly Foot Scrub: Blend 1 cup carrier oil (jojoba, sweet almond oil, grape seed oil) with 1/2 cup sea salt or mineral salts and massage well into feet. Rinse well. Pat dry.

Schedule an appointment for Reflexology or a Foot Massage: If you're feeling out of kilter
Don't know why or what about
Let your feet reveal the answer
Find the sore spot work it out
By Eunice D Ingham
Foot Massage Lotion Recipe: In a 1-ounce glass container filled with all-natural, unscented lotion (I love and use Unscented Aromalotion from Elizabeth Van Buren, available by the gallon), add 4 total drops of Peppermint Essential Oil *Peppermint Essential Oil is cooling, analgesic (pain relieving), anti-inflammatory and helps clear stinky feet odors* Shake well before using. Avoid direct eye contact.

Toe Fungus: Lemongrass and Tea Tree (Melaleuca alternifolia) Essential Oils have both shown to have anti-fungal properties. By placing 1 total drop of each of these Essential Oils on the cotton pad of a band aid and placing over the nail bed daily may help inhibit toe nail fungus. If irritation occurs, dilute with pure Vitamin E oil.

Treat yourself to a Pedicure.
You have the option to opt out for the nail polish. Men, too!

photo source: flickr

Wednesday, May 6, 2015

Personalized Perfume

Many years ago, I was shocked when I learned the actual chemicals contained in the expensive perfumes I was wearing on my skin, ultimately inhaling and offending others with. But, wearing perfume doesn't have to be a health hazard.

Wearing a personalized perfume made with Essential Oils (substances obtained by steam distilling plant material) makes you smell good and feel good, naturally.

Smelling an essential oil has an immediate impact on our memories and our emotions so when personalizing your "perfume", choose only Essential Oils that you love.

What you will need:

  • jojoba, sweet almond oil, castor oil or grape seed oil
  • Essential Oils
  • glass jar, bottle or roll-on
How To:
For every 1 ounce (2 Tablespoons) of carrier oil used, add 5 Total Drops of Essential Oils.

Suggested Essential Oils:

  • Neroli ~ relaxing, spirituality, calming
  • Rose ~ grief, depression, anger, despair
  • Ylang ylang ~ relaxing, euphoric, sensuality
  • Geranium ~ imagination, protects, intimacy
  • Cedarwood ~ supportive, grounding, confidence
  • Jasmine ~ depression, fear, confidence, optimism
  • Sandalwood ~ meditation, protects, calming, grounding
  • Myrrh ~ calming, grounding, facilitates meditation, peace
  • Bergamot ~ relaxing, calming, uplifting, insomnia, anxiety
  • Frankincense ~ emotionally supporting, focus, tranquility
  • Patchouli ~ nervousness, calms mind, grounding, sensuality
Suggested Use:
Shake well before using. Apply to ears, wrists, over the heart, on the belly, back of neck, etc.

Safety & Storage:
Avoid direct eye contact. Store in cool, dark place, away from heat and light.

Personalize a Natural Perfume for a friend.


glassware: SKS
jojoba: The Jojoba Companycarrier oils: Mountain Rose Herbs

Learn how perfumes & fragrances affect our health and environment:
EWG's Skin Deep

Wednesday, April 29, 2015

Pledge Not to Pledge

Americans have used Pledge® for over 50 years. A product that we have deeply trusted but a cleaning product, like all others, that isn't required by the EPA (Environmental Protection Agency) to list its ingredients on the product label.

But, manufacturer's
are required to disclose their ingredients on a document issued to the government called a Material Safety Data Sheet (MSDS); the main ingredients listed in Pledge® are:

  • Propane: causes depression; long-term intermittent exposure can cause nose bleeds, rhinitis, oral and nasal ulcerations, conjunctivitis, fatigue and damage to the Central Nervous System
  • Butane: vapors cause drowsiness, narcosis, asphyxia, cardiac arrhythmia and temporary memory loss.
  • Silicones
Really?! Gases and synthetic compounds to clean, dust and shine wood?If you pledge not to use Pledge®, I will pledge to clean, dust and shine wood with a cotton cloth and a just few drops of olive oil. Actually, I already have, and it works just fine.

Monday, April 27, 2015

Save Money, Save our Trees: Take the Paper Towel Challenge

50,000+ trees PER DAY are needed to supply us with paper towels so that we can wipe up messes!

Don't you think this statistic is heartbreaking, crazy and unnecessary?

Click HERE to learn more about the impact of buying paper towels.

Join me in the Paper Towel Challenge: simply purchase a supply of bar / kitchen towels to wipe up messes from now on.

photo source:

Friday, April 24, 2015

38 Ways to Help Our Earth & Our Health

  1. Plant a tree
  2. Recycle glass
  3. Recycle plastic
  4. Bring your own coffee cup
  5. Avoid Plastic
  6. Reduce consumption of meat
  7. Bring your own bag
  8. Start an herb harden
  9. avoid Styrofoam
  10. Boycott Bleach
  11. Start a compost
  12. Request to STOP junk mail
  13. Grow some vegetables
  14. Wash clothes in cold water
  15. Don’t shower every day
  16. Shop local farmers markets
  17. Recycle aluminum cans
  18. Shop local farm stands
  19. Use water filters instead of buying plastic, bottled water
  20. Use glass whenever possible
  21. Support local bar soap makers
  22. Buy food that grows in your state from your state
  23. Switch off lights when leaving a room
  24. Turn off the faucet when brushing teeth
  25. Recycle corrugated box
  26. Shop for clothes at local consignment shops
  27. Limit your time in the shower; set a timer
  28. Burn beeswax candles to clean air
  29. Buy in Bulk (grains, beans, nuts, dried fruits)
  30. Give gifts that go away, e.g., local honey, maple syrup, etc.
  31. Say “No Thank You” to the lawn-spraying companies
  32. Use bar towels instead of paper towels
  33. Unplug appliances and electronics when not in use
  34. Make natural household cleaners using white distilled vinegar and H20
  35. Lower the thermostat and wear wool and socks to bed
  36. If it’s yellow, let it mellow; if it’s brown, flush it down
  37. Join a CSA (Community Supported Agriculture)
  38. Borrow books, music and movies from your local library

Thursday, April 23, 2015

Go Local: Join a CSA Today!

CSA stands for Community Supported Agriculture. CSA is where families and individuals purchase seasonal membership shares (or half shares) for one flat price and in return receive un-sprayed, organic or certified organic fruits and vegetables from local farms and gardens.

Some memberships even include real milk and butter, eggs, local honey and fresh-cut flowers - how cool is that?!

Goods are typically distributed from one location whether it's from the farm, a local church or health food store.


Some CSA's require members to contribute a few hours per month to help with composting, planting, weeding, harvesting and distribution.


  • Reduce the number of miles that food travels to your kitchen table
  • Save $$$
  • Learn what it takes to make things grow
  • Make new friends
  • Be out in nature, touching dirt
  • Taste new things
  • Meet people who think the same way you do about food, nutrition, health and gardening
  • Improve your health
  • Cook more meals at home with fresh ingredients
  • Reduce your exposure to toxic pesticides and herbicides
  • Be inspired to grow your own food at home
  • Children discover that cherry tomatoes are as sweet as pop tarts and carrots really come from the ground!
Here are some of the CSA's in my area.

Sign up today!

Wednesday, April 22, 2015

Every Day is Earth Day

The National Calendar says it’s Earth Day. Considering the current condition of our planet, the health of Americans, the quality of our indoor and outdoor air, shouldn't every day should be lived as Earth Day?

Here are some tips I like to consider every day...
  • Buy in bulk, using glass ball jars or containers
  • Limit your time in the shower, set a timer
  • Wash clothes in cold water
  • Bring bags when you do your grocery shopping
  • Eat more vegetables than meat
  • Reduce your consumption of meat; support local sources for meat rather than factory-farmed meat.
  • Unplug counter top appliances and electronics when you’re not using them
  • Buy as much of our produce from a farm stand or farmers market
  • Borrow books, music and movies from the library. Imagine the energy and packaging behind home-delivery services and amazon.
  • Limit your time in the shower or don't shower every day
  • Wash hair every other day or once a week
  • Recycle.  Recycle plastic bags rather than placing them in the landfill
  • Switch off lights when you’re not using them
  • Replace commercial household cleaners that are contaminating the in our homes and air, bodies and waterways with White Vinegar, Borax, Baking Soda, Seventh Generation, Thieves Household Cleaner
  • Avoid popular air freshening sprays. Yikes, especially you restaurant owners - when someone poops, the chemicals you have pumping through the bathroom don’t clear the air, they just blend with the poop. ugh.
  • Grow your own produce, herbs, fruits
  • Start a compost, refrain from placing food scraps in landfills
  • Shop for clothes at Vintage and Consignment stores, Salvation Army and Volunteers of America
  • Bring back the dandelion. Make it cool to have yellow dandelions in your lawn rather than yellow pesticide flags.
  • Choose glass whenever possible, plastic is evil
  • Say "No, Thank You" to styrofoam; it takes about a million years for it to break down
  • Turn off or donate your TV
  • Lower the thermostat and wear wool and socks to bed
  • Wash linens and cashmere in cold water gentle machine cycle rather than synthetic chemical dry cleaners
  • Contact companies who send you junk mail and ask them to remove you from their lists
  • Give gifts that go away, rather than buying stuff for birthdays, anniversaries, etc.
  • Plant a tree
photo source: Per Ola Wiberg ~ Powi at flickr