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Winter Recipes from NAHA Directors

Posted on November 25, 2013 0

Warming Blend

by Keren Dolan, RA

Essential oils:
4 drops Lemon (Citrus limon)
6 drops Ginger (Zingiber officinale)
2 drops Cinnamon bark (Cinnamomum zeylanicum)
1 drop Cedarwood (Juniperus virginiana)
2 drops Carrot Seed (Daucus carota)

I recommend using this blend during the fall and winter months when the cool damp weather outside is permeating your mind, body and spirit. Like drinking a hot cup of tea this blend immediately wraps you in warmth; ushering in a sense of comfort, security and strength. The cleansing yet soothing top note of lemon essential oil welcomes the warmth and spice from the mid-notes of cinnamon, ginger and carrot seed oils. The entire blend is supported by the clean woody fragrance of Virginian cedarwood.  The scents all mingle together like an aromatic embrace. 

This warming blend is primarily recommended for use in a diffuser or nebulizer. Add three to five drops to an aroma lamp or diffuser, or use it in a nebulizer for 15 minutes up to three times per day.  Additionally, this blend can be used in a 2% dilution applied to pulse points.  Always perform proper patch testing before applying any new blend topically.

Essential oils in this blend are reported to have properties that may offer immune system support.  It may also be useful for those dealing with indigestion, as well as those who are feeling detached and vulnerable.

Please consider the following precautions before use: This blend has phototoxic properties so please avoid exposure to UV light for 12 hours after dermal application.  This blend may be a skin irritant so avoid dermal application on sensitive skin. Avoid during pregnancy and with young children.

Nasal Canal and Sinus Issues

by Connie Henry, ND, CPH, RN

About Sinusitis
Sinusitis is an inflammation of the paranasal sinuses with manifestations of swelling of nasal mucosa, increased mucus in the nasal passage way, and an accumulation of sinus secretions. There may be localized pain in and around the eyes, headache, fever, irritation and redness around nares due to acid/irritating secretions. May also accompany have fever, and may be bacterial or viral in nature.

Essential Oils: Tea tree (Melaleuca alternifolia), Eucalyptus (Eucalyptus radiata), Ravensara (Agathophyllum aromatica), Peppermint (Mentha x piperita), and Hyssop (Hyssopus officinalis).

Delivery: Nasal inhalers, baths/showers, steam inhalations, direct palm inhalation

Support the immune system (tea tree), decongest the passageway (peppermint and eucalyptus), reduce inflammation (eucalyptus), provide antiseptic support (eucalyptus), and provide comfort (peppermint).

About Pharyngitis and Laryngitis 
Pharyngitis and Laryngitis are infections of the throat (pharynx) and vocal cords (larynx).  They can be caused by environmental irritants, smoke, viral or bacterial infections.  Swelling (edema) of the vocal cords can create hoarseness and possibly coughing that is non-productive.  A sore and inflamed throat needs to be observed closely for more severe pathology such as “Strep or Staph” infections, and for swelling of the epiglottis causing a potential life threatening breathing problem.  Difficulty swallowing, pain and fever may accompany the sore throat.

Essential Oils: Lemon (Citrus limon), eucalyptus (Eucalyptus dives), tea tree (Melaleuca alternifolia), sandalwood (Santalum spicatum or Santalum austrocaledoniucum), lavender (Lavandula angustifolia), sage (Salvia officinalis) and thyme (Thymus vulgaris).
Delivery:  Gargle with tea tree and thyme essential oils in warm water, warm baths, bed rest, and humidify the air to lessen laryngeal congestion. Increase Vitamin C, include elderberry (Sambucus nigra) and yarrow (Achillea millefolium) as a warm tea. Diffuse sandalwood and lavender for rest and to ease pain. Zinc lozenges and echinacea (Echinacea angustifolia) in tea or tincture form are very helpful.

Inflammation of the bronchial tissues or mucosa causing the bronchial tubes to swell with increased mucus to be produced. An acute infection is often the result of an upper respiratory condition that can either be bacterial or viral. This may result in fever, productive cough with spasms, sore muscles and accessory expiratory muscles.

Essential oils: Myrtle (Myrtus communis), peppermint (Mentha x piperita), hyssop (Hyssopus officinalis), cedarwood (Cedrus atlantica), lavender (Lavandula angustifolia).

Delivery: Steam inhalations with eucalyptus and hyssop. Increase Vitamin C, drink echinacea and peppermint tea. Chest and back massage using essential oils in a carrier oil, rest and increase warm fluids and water. Use lavender oil on the pillow, diffuse lavender essential oil, and sip chamomile tea at bed time to encourage sleep and relaxation. Eat soups with veggies and garlic or miso.


Winter Blues Blend

by Annette Davis

Essential Oil Synergy:
10 drops Lavender (Lavandula angustifolia)
10 drops Bergamot  (Citrus bergamia)
5 drops Clary Sage (Salvia sclarea)
5 Drops Cedarwood Atlas (Cedrus atlantica)
1 Drop Vetiver (Vetivera zizanioides)
1 Drop Blue Tansy (Tanacetum annuum NOT Tanacetum vulgare)

For full body massage: Add 10 drops to 1 oz. of carrier such as grapeseed oil, sweet almond oil, olive oil, massage lotion or body butter. For partial body massage: add 20 drops of synergy to 1 oz. carrier.

For baths: Add 5 drops of synergy to 1 teaspoon of carrier such as a natural bath gel base or olive oil. Add to your fully drawn bath and gently stir into bath water just before you enter.  Relax in tub for 20 minutes and then afterward rest for at least ½ hour.

For inhalation: Place 2 to 5 drops on a clean tissue and inhale.

Moist Cough Rub

by Valerie Cooksley, RN, OCN, RAAIM, CERT

Essential Oils:
12 drops Eucalyptus (Eucalyptus radiata)
8 drops Hyssop (Hyssopus officinalis)
4 drops Rosemary (Rosmarinus officinalis CT 1,8 cineoel recommended)

2 tablespoons sweet almond (Prunus dulcis), olive (Olea europaea) or coconut (Cocos nucifera) oil

In an amber glass bottle, add the essential oils, drop by drop with an eyedropper. Add the vegetable oil. Cap and shake to mix. Label clearly.

To use: warm the oil by placing some in your hands and rubbing them together. Massage upper chest and lower neck area on both front and back. When finished, inhale the essences from your hands before washing them well. Use two or three times daily.

Referenced from Healing Home Spa, Valerie Gennari Cooksley, Prentice Hall Press, NY, 2003


Winter Skin Care

by Shanti Dechen, CCAP, LMT

Winter is the season for the Water Element, a time for inward reflection, rest and restoration. Try these tips and aromatherapy products to keep your skin supple and nourished.

Favorite body care tips for the winter season:
- Drink plenty of room temperature water, no iced beverages.
- Add extra oil to your daily diet like Flaxseed Oil.
- Keep your body warm and covered when you are in the wind and cold.
- Get adequate rest and sleep.

Body Exfoliation:
- Dry brush daily before a bath or shower.
- Stimulates blood and lymph flow.
- Removes dead skin cells.
- Reduces cellulite.
- Strengthens the immune system.
- Stimulates the nervous system, tones the muscles, and tightens the skin.

Dead Sea Salt Shower Scrub
Makes approx. 4 oz.

-½ cup combination of fine grain Dead Sea Salt and sea salt.
-add 2 to 3 Tablespoons of organic and unrefined carrier oils. Use a lighter viscosity of carrier or base oils like apricot (Prunus armenicaca), safflower (Carthamus tinctorius), sunflower (Helianthus annuus) or sesame (Sesamum indicum) for an even application.

- add 5 to 20 drops of essential oils. 

Essential oil blends for shower scrubs that I like:

For lymphatic circulation use:                                                                                                         

  • 8 drops pink grapefruit (Citrus paradisi)*                                                                                       
  • 6 drops petitgrain (Citrus aurantium var. amara)                                                                                              
  • 4 drops cedarwood (Cedrus atlantica)

For muscle pain use: 

  • 4 drops black pepper (Piper nigrum)*                                                                                                            
  • 6 drops lavender (Lavandula angustifolia)
  • 4 drops ginger (Zingiber officinale)*
  • 3 drops clove leaf (Eugenia caryophyllata)* 

Apply twice a week in the shower, before you turn the water on. Apply a small amount at a time with long movements along the natural lymphatic flow, toward the heart.

*Please note that these essential oils are not appropriate for the bath, but they are fine in a shower scrub which will be rinsed off.

Because salt absorbs, it is best to store it in a glass container if it will not be used immediately. DO NOT apply to newly shaved areas, wounds, face or to breast area. When using any essential oils, always review the precautions. 

Try this fabulous body moisturizer without any harsh chemicals or synthetic preservatives.

Whipped Raw Shea Body Butter

Makes approximately 8oz.  
Shelf life is one month if not refrigerated.

This recipe does not require any heat. Using a stick blender or mixer mix the following ingredients together.  Begin whipping the raw shea butter (at room temperature) and slowly drizzle in the carrier oils.  Once this mixture is thoroughly blended, mix in the essential oils, put into containers and label.

  • 1 cup of raw and organic Shea Butter (Butyrospermum parkii) at room temperature
  • ¼ cup organic and unrefined vegetable and/or herbal oils
  • 20 to 40 drops of essential oils (When using any essential oils, always review the precautions.)  

One of my favorite essential oil blends for this body butter is:
12 drops rose geranium (Pelargonium graveolens)
15 drops cypress (Cupressus sempervirens)
10 drops vetiver (Vetiveria zizanioides)

Use this product as a face and body lotion. Apply daily after a bath or shower. It is also fabulous for feet, hands and cuticles.


Aromatic Playdough

by Jade Shutes, BA, Dipl. AT

3 cups flour
1.5 cups salt (we used sea salt)
2 Tbsp. cream of tartar (important!)
3 Tbsp. of cooking oil (we used organic canola oil but you could use jojoba, sesame, or other oil)
3 cups boiling water
Coloring (we used concentrated water colors for coloring play dough)

How to make:
1. Combine all dry ingredients into a bowl and mix well.
2. Bring water to a boil. Combine hot water and oil.

3. Pour hot mixture over dry ingredients and stir well.

4. Place warm play dough onto table and need until all dry ingredients are moist and well combined.

5. Divide up balls of dough.

6. Take a ball and spread out a bit, add in drops of essential oils (if you divide original mix into 4 or 5 balls, then each ball will get about 10-14 drops of essential oil, depending on which essential oils you use and how strong you want it to be).

For the blue ball, we added 10 drops of lavender essential oil, the yellow ball – 12 drops of sweet orange, the pink ball – 12 drops of grapefruit, the orange ball – none, and the green ball – 10-12 drops of lavender.

7. Add about 10 drops of chosen coloring with the essential oils and then knead it together.  It takes a bit of kneading to get coloring and essential oils to combine with material. My son loves the kneading and then I finish the final kneading just to make sure everything is mixed well. 

8. Once all ingredients are well combine, the fun continues!

9. Store play dough in a glass containers to keep for a month or two.

This is a fun and easy project for kids to create and play when snowed in during the winter!



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