The Paleo Mama

Homegrown and Handmade

Jackie Ritz

Lavender Body Butter

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I have an obsession with making body butter. There’s something about putting together the simplest of ingredients and then whipping it up into this luxurious, natural, and nourishing lotion. This Lavender Body Butter does just that; it’s simple to make, only four ingredients and uses lavender essential oil. 

I’ve listened to many of you in a few other of my whipped butter recipes and I see that many of you do not like the greasy feeling that coconut oil can leave. If you add in a few tablespoons of arrowroot powder into this recipe, it will cut the greasy feeling and absorb quicker into you skin! 

CLICK HERE to see the 10 uses and benefits of lavender essential oil! 

Lavender Body Butter

Directions: 

  1. Melt the coconut oil and shea butter over medium – low heat. 
  2. Stick in a fridge (around 30 minutes) or a freezer (around 15 minutes) till the mixture becomes opaque and starts to harden along the sides. 
  3. Using a stand mixer, whip the mixture till it becomes creamy, light, and fluffy. 
  4. As you are mixing the mixture, drizzle the 2 tablespoons of almond or jojoba into the bowl. 
  5. Add the 25 drops of lavender essential oil and sprinkle the arrowroot into the bowl
  6. Turn off mixer. 
  7. Store in a glass mason jar and lather all over your body! 

Lavender Body Butter Pin

Cardamom Essential Oil Uses and Benefits

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Cardamom is a flowering plant in the ginger family. There are two main varieties—Amomum and Elettaria.  Cardamom oil from the Elettaria variety, which is commonly called “green” cardamom, or “true” cardamom. Native to Southeast Asia, Cardamom is added to traditional Indian sweets and teas for its cool, yet minty aroma and flavor. High quality Cardamom essential oil is steam distilled from seeds, after they dried for more than three months.

Cardamom is described as spicy, fruity, warm, and balsamic. It’s main chemical components are terpinyl acetate, 1,8-cineole, and linalool. It has profound effects on the respiratory system due to its high cineole content, which promotes clear airways and breathing. 

 What are the benefits of Cardamom Essential Oil?

These are some of the primary benefits of Cardamom Oil:

  • Eases occasional indigestion
  • Supports overall respiratory health. 
  • It is often used to promote oral health of the teeth and gums.
  • It uplifts mood
  • Flavorful spice for cooking and baking

What are Cardamom’s cautions?

There are no known toxic effects, but consuming an excessive amount of Cardamom essential oil can result in an overdose, resulting in loose bowels and irritation. Pregnant women and lactating mothers are advised not to ingest cardamom oil.

 Top Ten Uses for Cardamom Essential Oil

  1. When cooking with Cardamom essential oil, start with a very small drop—essential oils go a long way in flavoring food.
  2. To support your digestive system or reduce stomach upsets, use 1-2 drops topically, aromatically, or internally. Cardamom can be combined with a digestive essential oil blend.
  3. If you are having trouble with stomach gas, add 1 drop to water, or 1-3 drops to a veggie capsule. You could also massage it over your lower abdomen.
  4. Cardamom can help eliminate bad breath. Place a tiny amount on your tongue.
  5. For muscle discomforts, either add Cardamom oil to a massage oil for a full body massage, or apply 1-2 drops in a carrier oil over the aching area.
  6. Cardamom essential oil can be used to uplift your mood, much the same way as citrus blends can do. Try diffusing it throughout your room, or massage 1-2 drops over your chest area.
  7. Cardamom is excellent when used in bath water, and will leave you feeling refreshed and stimulated.
  8. Because it is extremely gentle, it can be used in cases where Ginger and Peppermint may be too strong for children or very sensitive individuals.
  9. Cardamom’s strong taste and rich fragrance make it one of the world’s favorite cooking spices. Use it to accentuate savory dishes or in delicious baked desserts. It can also be added to tea or coffee for a unique taste experience.

Where to  purchase Cardamom essential oil

 Home-made Cardamom Essential Oil Recipe

Try making a refreshing summer perfume using Cardamom essential oil with other companion oils. It will be a relaxing and warming blend with a lightly floral aroma. It is especially useful during times of stress, anxious feelings, irritability or feelings of sadness. You will be using the following essential oils: Lavender, Chamomile, Cardamom, Cedarwood, Geranium with a carrier oil. You can find the recipe for this Sweet Summer Perfume here. 

Cardamom and Emotions

Cardamom is the oil of objectivity, helping individuals to regain objectivity, mental sobriety, and self-control. It is especially beneficial for individuals with a long history of anger or aggression. It helps individuals let go of emotional distortions which cause them to objectify other people and see them as inconveniences. (source)

Companion Oils: Thyme, Oregano, “Digestive” blend , and Geranium

Sources

  1. https://essential-essentials.com/shop/cardamom-essential-oil/
  2. https://www.organicfacts.net/health-benefits/essential-oils/health-benefits-of-cardamom-essential-oil.html
  3. https://www.sustainablebabysteps.com/cardamom-essential-oil.html
  4. https://www.essentialoils.co.za/essential-oils/cardamom.htm#Uses

 So tell me?! How do you like to use Cardamom essential oil?

Cardamom Essential Oil Uses

Basil Essential Oil Uses and Benefits

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Bunch of fresh green basil in a basket on a wooden table, selective focus

I can still remember the smell in our house growing up when my mother had a big pot of homemade spaghetti sauce simmering on the stove. I could smell the sweet-yet-spicy warm, refreshing odor of the fresh Basil she used along with all the other smells that told me, “Yippee! We are eating Italian tonight!”  Basil essential oil reminds me delicious, mouth-watering Italian food. If you decide to use it topically, you will smell like Italian food too! 

Basil essential oil is extracted from the leaf of the Basil plant through steam distillation. It has a high percentage of linalool, which makes it ideal for many topical uses. It is also frequently used in cooking, and when diffused it helps to improve your breathing while sharpening your focus and lessening your stress.

What are the benefits of Basil Essential Oil?

Bunch of fresh green basil in a basket on a wooden table, selective focus

There are many, many benefits of this workhorse essential oil, including:

  1. Soothing sore muscles and joints
  2. Assisting with clear breathing
  3. Acting as a cooling agent for the skin
  4. Promoting mental alertness
  5. Lessening anxious feelings
  6. Reduces tension and stress
  7. Enhances memory function. 
  8. Promotes hair and scalp health
  9. Soothes minor irritations. 
  10. Making your kitchen smell, and your food taste, like your Italian grandma is here for a visit and cooking up her favorite Italian food.

What are Basil’s cautions?

Some people may experience skin sensitivities when using Basil. As with all essential oils, you should keep it out of reach of children. Consult your doctor if you are pregnant or nursing, and avoid getting Basil in your eyes, inner ears, or other sensitive spots.

Top Ten Uses for Basil Essential Oil

  1. To help ward off insects or bees, make a solution with 1-2 drops of Basil oil, mixed with 3-4 drops of fractionated coconut oil or other carrier oil. You can apply this to the bite several times a day.
  2. For small skin irritations, you can apply a drop of Basil oil mixed with a drop of coconut oil to protect against environmental threats.
  3. Basil oil can be used to promote ear health. Do not use Basil Oil directly in the ear, but dilute a drop with a carrier oil and rub it behind, over and around the ear.
  4. If you are feeling anxious or stressed, try diffusing Basil in your room, or apply a few drops to your pillow before you go to sleep.
  5. You can massage Basil oil into the area where you have muscle spasms.
  6. When you have any head tension that you can’t seem to get rid of, try diffusing Basil oil, or massage it into your temples, the base of your neck and over any specific area of pain.
  7. Are you having trouble with oily hair? Add a drop or two of Basil oil to your shampoo, and massage it into your scalp.
  8. If you are struggling with minor skin irritations, you can apply Basil to the area. You can add it to a carrier oil or use it neat, as long as you have already tested an area of your skin for sensitivity to Basil.
  9. When you or a family member need support for overall respiratory health, diffuse the oil throughout your room, or add 1-2 drops to a steam tent and breathe in the oil. You can also massage it into your throat and chest.
  10. Don’t forget the wonderful, healthy benefit of using Basil essential oil in your cooking, marinades or spaghetti sauces! 

Where to purchase Basil essential oil

Home-made Basil Essential Oil Recipe

One of my family’s favorite reminders of the time we spent living in Chicago is eating Italian Beef Sandwiches. I have developed a PALEO version of these delicious sandwiches, and it is hard to distinguish any difference in taste. To make the preparation even easier for our busy lifestyles, the ingredients are tossed in a Crock Pot and cooked all day. Golly, the house smells just like Chicago when the Crock Pot is filled and cooking this delicious meat. You can find this fantastic recipe on my blog in the next few days! 

Basil and Emotions

Basil has been called “The Oil of Renewal.” The smell of Basil brings strength to the heart and relaxation to the mind. It supports those who are under a great deal of mental strain. It gives hope and optimism to the tired soul. (source)

So tell me?! How do you like to use Basil Essential Oil?

8 Strategic Steps for Staying Out of Debt

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If you have been following The Paleo Mama for a while you have probably read my blog post about how we paid off more than $27,000 of debt in just 6 months! It’s been one of my most-followed posts, and I know it’s because so many people feel buried in a pit of debt and just don’t know how to get out of the debt. We have now paid off more than $50,000 worth of debt and are proud to say that we are DEBT-FREE! 

We started the journey to financial freedom nearly 2 years ago, and we have realized that staying out of debt is just as important as getting out of debt. We believe that everyone can do this, but it takes real effort, and not everyone will be able to use the same principles as everyone else. We have different lifestyles, different sources of income, different family needs, and different dreams and goals for our lives.

However, in this blog post I want to give you 8 strategic steps for staying out of debt that we think will work for just about everyone. 

1. Make an honest assessment of your spending and develop a budget that supports your family on the income you have available.

A lot of people dread the idea of living on a budget that tells them when and how to spend every penny they make. But that’s not really what a budget does. A budget is your fastest way to take control of your money, get out of debt, and begin moving toward your goals and dreams for your future.

When we became debt-free and were ready to create a realistic budget for our debt-free life, we followed Dave Ramsey’s principles in his book The Total Money Makeover.  He has a great “Guide to Budgeting” Tool available online that you can use to set up your budget. There are others available, but this is the one that works best for us.

2. Use the “envelope” system for your weekly cash needs.

envelope

Every week we put the budgeted amount we have for weekly needs in envelopes—one envelope for each need. There is an envelope for my personal needs, my husband’s personal needs, groceries, entertainment, and dining out. When the money runs out…it’s out.

3. Carefully plan your grocery spending and meal planning for each week.

As you know, we are an 80 percent “Paleo Family.” It is important to me to provide my family with whole foods that are nutritious, as natural as possible, and free of preservatives and other junk. I’ve developed some secrets to saving money while eating Paleo. Some of these include: 

  1. Doing an online meal plan service where they send me recipes each week and a grocery list! 
  2. Raising our own meat chickens and egg-laying chickens. Before we raised chickens, I bought only whole chickens. I use every part—even the bones, which makes delicious, healthy broth.
  3. We buy our beef in bulk, purchasing 1/4th-half of a grassfed cow at a time.
  4. I shop local and in season, using coupons wherever possible.
  5. We grow as many of our own fruits and veggies as possible, and if we don’t have them in our garden, we pick our own produce. 
  6. I save money in other areas of our life so that I have money to splurge on healthy food.

4. Find economical ways to meet your family’s wardrobe and home decorating desires.

Frank and I are very frugal with our money, and we both come from homes who felt the same. My mother dragged my sister and me with her nearly every Saturday as she made the garage sale circuit. Most of our play clothes, toys, and home decorating items came from garage sales. No, they weren’t old hand-me-downs—many of them were originally high-priced items that had barely been used. 

Even today, when it is much more possible for us to shop at first-rate stores, I buy much of what we purchase USED from consignment shops, outlets, local thrift stores, and online websites.

5.  Learn to make many of your personal care products and your home cleaning products. 

I make as many home products as possible. This is such an important money-saving step, and will free up your budget money for some of those saving and dreaming goals you need to have. Some of the products I make myself include: 

6. Establish a regular method for having an emergency fund and savings plan

Frank and I are not only concerned with having enough money to meet our needs today—we are so determined that we will have a plan for emergencies big and small, and savings for important things like paying off our house, investing for our kid’s college expenses, and preparing for our own retirement. 

We have learned that we will only save money when it becomes an emotional priority. It doesn’t matter what you make—you can save money! We were motivated to start saving by studying Dave Ramsey’s Financial Peace University. Here is one online lesson to whet your appetite for saving.

7.Find an additional source of income that is home-based and potentially income-producing.

Think about finding a creative way to bring more income into your life. When I first considered this, I began blogging, not sure how profitable it would be, but wanting to do it not only to earn income, but because I was passionate about the things I wanted to blog about. This is something you may want to try also.

When I was introduced to essential oils I became just as passionate about their value to my life, and their potential for providing me with more income. It’s important for you know that it is their health-giving potential that fuels my passion to this day. They have indeed provided me with income far beyond what I anticipated, but it only comes with determination, passion, and hard work! Working with this company has helped retire my husband from his job and come home and join the business. If you are ready to take on a new potentially financially rewarding venture, I can help you get started.

8. Get rid of your credit cards.

Credit card usage has become a way of life in America. Debt is the most aggressively market product in the history of the world. We are not suggesting that you get rid of every single credit card you have, but we are advising you to get rid of most of them and set boundaries on the 1-3 that you hang on to. That includes:

  • Only buy on credit when you have the cash to pay for it.
  • Pay off your credit card debt in full each month
  • Consider only using a credit card for recurring payments like utility bills, cell phones, and other similar expenses.

By doing that, you will not get imprisoned in credit card debt and the high interest rates that steal your money.

I want to close this blog with Dave Ramsey’s “7 Characteristics of Debt-Free people.” This describes who Frank and I want to be, and I hope you will want to have these characteristics also.

  1. They are wise.
  2. They are patient.
  3. They are confident.
  4. They are goal-driven.
  5. They are responsible.
  6. They are not materialistic.
  7. They are willing to make sacrifices

Turmeric — Nature’s Powerhouse Spice

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 turmeric powder in white dish on wooden background

Eating natural, organic, non-processed foods is one of the best ways to ensure that we are doing all we can to get and keep our bodies healthy. But as we all know, a good meal is more than a piece of meat, a baked sweet potato, and a salad of organic romaine lettuce, cucumber and tomato. There’s something we can do that will greatly improve the taste of our food while it provides our bodies with healthy, powerful quantities of antioxidants and nutrients to support our body’s systems. What is it? It’s the amazing herbs and spices that we can use that are very low in calories but dense in vitamins and minerals; like turmeric! 

I want to talk about one of these powerhouse spices in this blog post. It’s turmeric, often called the “Queen of Spices,” a member of the ginger family and a main ingredient in curry. Turmeric has been used as a healthy spice for thousands of years. As far back as AD 1280, Marco Polo discovered it while he was in China, saying: “There is also a vegetable which has all the properties of true saffron, as well as the smell and the color, and yet it is not really saffron.”¹

One of main ingredients in turmeric is curcumin, which gives turmeric its yellow color. 

There are so many good benefits to this powerhouse spice that we cannot cover them all in this short post. But I would like to answer these three questions:

  1. What kind of turmeric should I purchase?
  2. How should I use turmeric?
  3. What are 7 benefits I can get from turmeric.

What kind of turmeric should I purchase?

You can find turmeric in the spice aisle of your local grocery store, but you cannot guarantee the quality you may find. It’s very difficult to verify the purity and potency of grocery store spices. You should search for a high-quality, 100 percent organic-based turmeric supplement. Male sure your herbal supplement comes from a certified organic producer committed to quality processes. 

Use this checklist to find the best:

  • Contains only 100 percent certified organic ingredients
  • Comes in supplement form
  • Avoids fillers, additives, and other ingredients

Be careful to research thoroughly to find the best turmeric. There are two forms of turmeric you will want. As a supplement you take daily to reduce inflammation in your heart, joints, liver, and for cellular health, I recommend this one in liquid capsule formulation. 

How should I use turmeric?

 There are many uses for turmeric, including those I mentioned earlier. Let’s talk about just a few specific things I would recommend you try.

  1. It can be used in lotions, rubs and salves to sooth skin and reduce inflammation. It often can be found in preparations for eczema or psoriasis. If you are experiencing skin breakouts or dry, scaly skin I would recommend that you add 1 teaspoon of powdered turmeric spice to my Whipped Sleepytime Rub. You should get relief from some of the skin problems within a few days. 
  2. Whenever you feel a cold coming on, or are experiencing the symptoms of flu and bronchitis, get your crock pot out and make some of my Soothing Elixir for Colds and Flu. Be sure to add about 1 tablespoon of turmeric powder to the recipe.
  3. When you or one of your family members is having a hard time sleeping through the night, or is suffering from an illness that keeps you awake at night, try a cup of soothing Turmeric Tea. This is one of the most helpful uses for this powerhouse spice. You can find a great recipe for this healthy tea here.
  4. Did you know that research has proven that chocolate is good not only for the soul, but for your mind and body as well? Dark chocolate, along with turmeric, are great inflammation fighters, and help to reduce the inflammatory processes underlying chronic, degenerative diseases. Try adding a  half teaspoon of turmeric powder to this delicious Two-Minute Mug Brownie. The spicy, warm flavor of the turmeric will blend well with the smooth texture of the brownie and provide you with some great healthy benefits.
  5. Turmeric is a wonderful spice to add to soups and stews, and will give them a rich, warm flavor and a beautiful color. The next time you make Homemade Bone Broth, add a couple teaspoons of Turmeric.

What are 7 benefits I can get from turmeric?

 There are many benefits to this “Queen of Spices” Turmeric, so do your own research to discover the specific ways this spice could bring better health to your family’s needs. I want to list 7 benefits that I think are worth considering as motivation to add this spice to your own recipes and homemade products. 

  1. The powerful anti-inflammatory and antioxidant qualities of turmeric can help to build a wall of defense against colds, viruses, and other seasonal illnesses. Most studies indicate that to get the most benefits from turmeric, you need a dosage of at least 1 gram per day. Use this excellent extra strength product I recommended earlier.
  2. The curcumin in turmeric has been suggested as a better option for people dealing with blood clotting issues than several of the OTC products available.
  3. To support your liver as it works to  unload the toxins that are built up over time, which cause weight gain, fatigue, headaches, irritability, anxiety, constipation, heartburn, PMS, infertility and insomnia, I recommend this three-week liver-cleansing program, which includes the addition of organic turmeric. 
  4. Turmeric has proven to be very beneficial to people who are suffering from the painful joints and inflammation of arthritis. A study published in The Journal of Alternative and Complementary Medicine in 2009 compared the active ingredient in turmeric, curcumin, with ibuprofen for pain relief in 107 people with knee osteoarthritis. The curcumin eased pain and improved function about as well as the ibuprofen.³ To increase absorption and get the therapeutic dose necessary for maximum benefit, add 1 tablespoon of turmeric powder to a quart of boiling water, boil for 10 minutes and drink the turmeric water within six hours. 
  5.  Cancer is one of the most thoroughly researched studies related to curcumin and its ability to reverse disease. Studies have shown that curcumin has anticancer effects and is able to kill cancer cells and prevent more from growing. The American Cancer Society has stated: “Laboratory studies have also shown that curcumin interferes with cancer development, growth, and spread. Recently, curcumin has received a great deal of focus because of it’s ability to reduce tumor size and kill cancer cells.”²
  6. There may be no better natural treatment for lowering blood sugar and reversing insulin resistance than adding 500 to 2,000 mg of tumeric to your diet daily. In addition to correcting the causes of diabetes, curcumin has also been proven to help reverse many of the issues related to insulin resistance and hyperglycemia. 
  7. Studies have shown curcumin to be equally as effective as other medications in the treatment of high cholesterol. You can add turmeric spice to curries, use it to flavor lentil soups, spice up sautéed onions and/or cauliflower or add it to homemade salad dressing and dips. Try this delicious Turmeric Cinnamon Roasted Cauliflower.

This powerhouse “Queen of Spices”—Turmeric—is one of nature’s healthiest foods. It can be used to treat a wide variety of conditions. Do your research and begin adding turmeric to your daily diet.  

Resources

Bergamot Essential Oil Uses and Benefits

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Bergamot oranges on orange background

Bergamot essential oil is made from the Bergamot Orange tree—the most fragile citrus tree with pear-shaped fruit that resembles a cross between an orange and a grapefruit. Bergamot oil is one of the most widely used oils in the potpourri and perfumery industry. As far back as Napoleonic times, people were using it as a cologne and perfume. It is one of the distinct flavors in Earl Grey and Lady Grey teas. But this oil is more than just a sweet scent of flavor—it is bursting with a powerhouse of benefits that can work wonders for your health.

Bergamot essential oil is made from the hand- or cold-pressed rind of the nearly ripe fruit of the bergamot tree. It takes 100 bergamot oranges to produce just 3 ounces of bergamot oil. The limonene and linalyl acetate chemicals in the oil gives it the ability to be uplifting and calming, and ideal to help with anxious and sad feelings.  

What are the benefits of Bergamot Essential Oil?

  1. It promotes healthy, clear skin by purifying and cleansing the skin, reducing overactive oil conditions.
  2. It reduces anxious feelings and stress. 
  3. Reduces stress and tension. 

 What are Bergamot’s cautions?

As with other oils, some people may experience skin sensitivities from using Bergamot oil. Because it is a product made from citrus, you should avoid sunlight or UV rays for up to 12 hours after applying the oil topically. 

 Click here to see my essential oil safety guide

Top Ten Uses for Bergamot Essential Oil

  1. Because of its unique fruity and subtly spicy aroma, it is frequently added to different perfume and cologne products.
  2. Italians make bergamot marmalade, and it can be found in many delicious desserts such as the Turkish Delight.
  3. The Bergamot plant, with roots that have a potent odor, can be grown as a companion crop in vegetable gardens.
  4. It can be used as a refreshing bathroom spray that can be used before you “take care of business.” You can find a recipe for making your own spray here. 
  5. Bergamot oil is a fantastic oil to diffuse in a classroom, at work, or at home to lower stress and relieve tension.
  6. It will provide you with purifying skin benefits if you apply it to your skin while showering, inhaling the calming aroma deeply as you shower.
  7. You can apply it to your feet before bedtime, or add it to fractionated coconut oil to create a great massage lotion.
  8. If you are struggling with occasional stomach upset, massage 1-2 drops of Bergamot oil into the stomach as needed or before each meal.
  9. Bergamot helps with occasional sleeplessness. Try diffusing Bergamot one hour before bedtime, or make a “Sleepytime lotion” by adding several drops to fractionated coconut oil, which you can apply topically.
  10. Bergamot oil contains large amounts of polyphenols, which can produce relaxed, calm feelings, and combat emotional overeating or “comfort eating.” Try adding several drops of Bergamot oil to your regular tea for a homemade Earl Gray tea that can help you in your weight loss efforts.

 Where to purchase Bergamot Essential Oil

Home-made Bergamot Essential Oil Recipe

Bergamot has wonderful skin-cleansing and refreshing qualities. You can make a homemade Bergamot Face Mask to be used a couple times a week to help with oily and acne-infected facial skin. You can find the recipe here. *Do not use this during the summer months*

 Bergamot and Emotions

Bergamot relieves feelings of despair, self-judgment and low self-esteem. It invites individuals to see life with more optimism. Bergamot teaches individuals to let go of self-judgment by learning to love themselves unconditionally (source).

Companion Oils: Cassia and Melissa

Sources

  1. https://www.sustainablebabysteps.com/bergamot-oil.html
  2. https://articles.mercola.com/herbal-oils/bergamot-oil.aspx#_edn9
  3. https://www.essentialoils.co.za/essential-oils/bergamot.htm
  4. https://www.organicfacts.net/health-benefits/essential-oils/health-benefits-of-bergamot-essential-oil.html