Essential Oils General Wellness

Why these oils?

The Best Essential Oils

If you know me, you trust my opinion and know that I wouldn’t bullshit you, I would never suggest you try something that didn’t taste good, or recommend you purchase or invest in something that wasn’t worth it. So if you are here you may be wondering where to buy essential oils, well trust me… I Got You! But I want you to understand why you don’t have to look farther than here. 

I have been using essential oils for over 20 years and have tried most of them. These are by far the Purest, Safest, Most Effective and therefore the Most Affordable essential oils available on the market today. And I take great pride and love helping people learn how, and when to safely use them. I know you are on a journey of discovery for yourself or maybe a loved one so I’m sharing here some additional information you may find helpful in your learning search.

Be careful where you look, and what you read… some articles aren’t written by an aromatherapist and those knowledgable about the use of oils but commercial writers who query information on the internet, including content sponsored by Big Pharma, which will often convey caution and fear so you continue to rely on pharmaceuticals and over the counter remedies to “treat what ails you”…

Essential oils are everywhere. You can find essential oils at grocery stores, online, and even in your neighborhood market. With so many choices, how do you know which essential oils are best?

The essential oil industry is not regulated so many essential oils on the market are heavily contaminated or adulterated with synthetic chemicals, and that means they should not be used for therapeutic purposes. But Pure essential oils are different, you need to trust that the company providing the oils has integrity and offers quality guarantees. If you aren’t buying direct, and if it is inexpensive, I feel confident in saying it is probably not pure. In an unregulated industry with growers, harvesters, brokers, bottlers, marketers and distributors… everyone needs to make money. And the cheaper it is to you the cheaper the quality of what is in the bottle. …let that soak in.

If you’re buying essential oils for your health and mood, you want something completely natural and safe. Make sure that you don’t inadvertently buy something you think is natural but turns out to be synthetic.  And unfortunately buying from third-party sources (like Amazon, and Walmart online are not buying direct…and I won’t trust the quality).

When you want essential oils that are safe and effective, the most important thing to look for is purity. Pure essential oils will allow you to reap the full benefits that nature has to offer, and you can be confident knowing that they are safe to use to use with your family. Remember, you usually get what you pay for, and essential oils are no different. 

What to Look for When Buying Essential Oils

In a market where every company claims to have “pure” essential oils, how do you really know if the oils you’re using are pure? How do you know if the essential oils you’re buying are worthy of being used by you and your family? 

If you want the best essential oils, find out if the company you plan to buy from takes the following precautions to ensure the quality of their oils: 

  • Sustainable and responsible sourcing (Where do their oils come from?)
  • Extensive and thorough testing (Do they test their oils for adulteration and contamination?)
  • Clear and accessible safety and usage information (Do they show customers how to use the oils safely?)
  • Transparency (Do they use third-party testing? Do they make test results public?)

What Makes doTERRA Different?

When you use a bottle of doTERRA essential oil, you’re using an oil that is pure. There are no contaminants, fillers, or adulterations. The essential oil industry did not have standards to ensure purity, so doTERRA created one. 

Every batch of doTERRA essential oils goes through a rigorous testing process—well beyond what would be considered “good enough.” After that, each oil is sent to an independent third party for further testing and validation.

Pure Essential Oils Pass Tests

If the oil passes the tests, it’s labeled as CPTG Certified Pure Therapeutic Grade®. When you see the CPTG® label, you know you’re using the purest essential oils on the market.

Want to see the purity of doTERRA oils for yourself? Every single bottle of doTERRA oil comes with a quality ID. Use the ID number on the bottom of your bottle to view the third-party test results for that batch of oil by clicking below: 

View results here

More than Essential Oils

It’s more than just testing that sets doTERRA essential oils apart. doTERRA works diligently to make a difference. Our mission is to change the world one drop, one person, one community at a time. 

Responsible Sourcing of Essential Oils

There are several ways to produce essential oils, and not all essential oils are created equal. Some companies choose to cut costs by using low-quality plants or adulterate their oils with cheap substances. While cutting corners might save an essential oil company time and money, it will result in a low-quality oil. 

Unfortunately, many of the production methods in the essential oil industry can also be harmful to the environment or result in the unfair treatment of farmers and growers. 

Where do doTERRA essential oils come from? 

Every oil sold by doTERRA is responsibly and sustainably sourced. doTERRA focuses on sourcing practices that will produce only the highest quality essential oils—no matter the cost. We make it a top priority to protect the environment during the production process and provide fair treatment of all harvesters and growers.

doTERRA created the Co-Impact Sourcing® Initiative and the following 8 principles to ensure responsible practices in all our sourcing communities:

  1. Generating Jobs: Reduce poverty by creating and sustaining jobs
  2. Providing Fair, On-Time Payments: Offer consistent, fair payments to producers, including prepayments
  3. Building Supplier Capacity: Support farmers, producers, and distillers through training and financial support
  4. Sustaining Long-Term Partnerships: Provide multi-year contracts with growers and distillers based on solidarity and respect
  5. Ensuring Fair Labor Conditions: Create healthy and safe working environments, free from harassment and discrimination
  6. Promoting Cooperatives: Guarantee respect the right for all employees and producers to join and form co-operatives
  7. Furthering Environmental Stewardship: Promote energy efficient technologies, renewable energy, and waste minimization
  8. Facilitating Community Development: Support community development projects in sourcing communities such as schools, health clinics, training facilities, and clean water systems

We take pride in sourcing the most pure, potent, and effective essential oils in environmentally and socially responsibly ways. Learn more at

Humanitarian Impact

From the beginning, doTERRA wanted to be more than a business. “There are givers and there are takers,” said David Stirling, doTERRA Founding Executive, CEO. “We wanted doTERRA to be a giver.” 

To accomplish that, the doTERRA Healing Hands Foundation® was created—a 501(c)(3) nonprofit that helps support community development projects in sourcing communities. These kinds of projects include funding for and building of schools, health clinics, training facilities, and clean water systems. 

The doTERRA Healing Hands Foundation also partners with a variety of other organizations to support disaster relief; anti-human trafficking prevention, rescue, and rehabilitation; microloan programs; and feminine hygiene education. 

doTERRA generously donates to cover all administrative costs of the foundation so that 100% of all donations go directly to aid. When you partner with the doTERRA Healing Hands Foundation, your donation could save a child from human trafficking, repair a home devastated by a natural disaster, or help provide someone with access to healthcare. 

Click below to see how you can help:

Healing Hands Foundation

Cutting-Edge Research

As a leader in the essential oil industry, doTERRA invests in research and testing to remain at the forefront of essential oil science. Through partnerships with research facilities, hospitals, and universities, we’re learning more about the therapeutic potential of essential oils. 

“doTERRA’s mission hinges on discovering and developing the world’s most potent and effective essential oils,” said Dr. David Hill, doTERRA Founding Executive, Scientific and Healthcare Initiatives. “These studies are a demonstration of our leadership in essential oil scientific advances, as well as our commitment to ensuring safe and powerful outcomes for families and individuals using doTERRA essential oils.” 

Learn more about doTERRA’s commitment to essential oil research below:

doTERRA Science and Research

In addition to scientific research and academic partnerships, doTERRA is working to change the landscape of healthcare. Collaborating with many of the top universities and independent facilities in the world, doTERRA is at the forefront of essential oil clinical research.

We’re building healthcare clinics that focus on integrative care, utilizing both traditional and holistic medicine. This initiative is called Prime Meridian™, and you can learn more by clicking below:

Prime Meridian

Yes, there are safety protocols and practices to use them. But not unlike what you currently follow when you purchase an over-the-counter remedy from the store. When you join doTERRA as a wholesale customer with us you join our Healthy, Happy, and Strong Tribe and have unlimited access to our Community, Education, and Resources to learn everything you can about how to safely use your essential oils and make them a part of you wellness lifestyle.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Jennie Knourek

Massage Therapist, Herbalist, Phyto/Aromatherapist & Wellness Advocate


Owner/Admin of and Crunchy Biker Clubhouse and Healthy Happy Strong Tribe on Facebook

General Wellness

Turkey, Cheese, and Cranberry Mustard Panini

Paninis are perfect for cooler weather!

Left overs are the best! But this panini recipe will have you and your family thinking this is the main dish.

If I have even used sliced turkey from the deli, but use the white meat leftovers after Thanksgiving and be sure to stash away and freeze leftover turkey breast from that delicious bird, you will want to have these again in the future.

The mustard/cranberry spread is so amazing for this recipe you will love it!!

I even used Rosemary Oil in my stuffing recipe for Thanksgiving dinner because I didn’t have fresh or dried rosemary available…


Sliced Whole-wheat Bread
8 oz Turkey Breast
4 oz Cheese sliced (brie or provolone, your choice)
1 cup Cranberry sauce
1 tsp Apple Cider Vinegar
2 tsp Olive Oil
4 tsp ground Mustard
2 drops Rosemary essential oil


1. Mix the cranberry sauce, mustard, olive oil, and Rosemary oil together in a bowl.

2. Heat up a grill or panini press over medium heat.

3. Lay out four slices of bread on the griddle. Layer each slice with cheese of choice, turkey, and a layer of cranberry mustard. Add the second piece of bread to the top and brush with olive oil.

4. Once toasted, cut each panini in half and serve.

No need to thank me, but please comment back and let us know what you think.

Jennie Knourek

Massage Therapist, Herbalist, Phyto/Aromatherapist & Wellness Advocate


Owner/Admin of and Crunchy Biker Clubhouse and Healthy Happy Strong Tribe on Facebook

Essential Oils herbs



Basil herb is originally native to Iran, India, and other tropical regions of Asia. Basil grows best in warm, tropical climates. The fully-grown plant reaches about 100 cm in height. Its leaves vary from light green to dark green and purple, smooth and silky, about 2–6.5 cm long and 1.2–.5 cm broad with the opposite arrangement. The flowers are quite large, white, or purple, arranged in terminal spikes.


1- Anti-Inflammatory Properties:
Basil contains powerful essential oils, including eugenol, citronellol, and linalool. These are enzyme-inhibiting oils help lower inflammation, which is at the root of most diseases such as heart disease, rheumatoid arthritis, and inflammatory bowel conditions. Consumption of Basil could also soothe a fever, headache, sore throat, cold, cough, flu.

2- Antioxidants Properties:
Basil essential oil has the ability to help fight free radical damage while protecting DNA structure and cells. Basil contains two important water-soluble flavonoid antioxidants, known as orientin and vicenary, which help protect white blood cells responsible for immune function, as well as cellular structures where DNA is stored.

3- Anticancer Properties:
Basil contains phytochemicals that can help prevent cancer, including chemical-induced skin, liver, oral, and lung cancers. Basil is able to increase antioxidant activity, positively alter gene expressions, induce cancerous-cell apoptosis (death of harmful cells), and stop cancerous tumors from spreading.

4- Antibacterial Properties:
Basil essential oils provide protection against harmful bacterial growth. Basil extract is helpful in inhibiting resistant strains of bacteria that do not respond to antibiotic treatments.

5- Antimicrobial Properties:
Basil essential oils have been found to exhibit antimicrobial activity against a wide range of bacteria, yeasts, molds, and viruses.

6- Improves Digestion:
Basil helps balance acid within the body and restore the body’s proper pH level. It improves digestion and immunity by helping healthy bacteria flourish within the gut microflora, while also decreasing harmful bacteria that can cause disease.

7- Detoxifying:
Consuming Basil extract improves the production of detoxifying enzymes and higher antioxidant defenses which lead to a reduction of fat buildup in the liver that can cause liver disease.

8- Cardiovascular Health:
With both antioxidant and anti-inflammatory properties, Basil can help the muscles that control blood vessel function to contract and relax, promoting healthy blood pressure. Basil has the ability to help prevent dangerous platelet aggregation, clumping together of blood platelets that can form a clot within the arteries and cause cardiac arrest. Basil extracts also reduce inflammation that can cause cardiovascular disease by inhibiting the release of pro-inflammatory cytokines, proteins that are secreted from cell to cell in order to communicate and raise the body’s immune defenses.

9- Antidepressant Properties:
The benefits of Basil also apply to those with mental disorders or mood-related illnesses, including depression and anxiety. Basil is considered an antidepressant since it can positively impact brain function within the adrenal cortex, helping stimulate neurotransmitters that regulate the hormones responsible for making a happy and energetic mood.

10- Manages Diabetes:
Basil extracts have been found to reduce circulating blood glucose levels and inflammation, which makes basil protective against diabetes development and other forms of metabolic syndrome. Basil essential oil has the ability to help lower triglyceride and cholesterol levels, in which diabetic patients are at a higher risk for developing.


– Basil leaves are high in vitamin K, which helps blood clotting. Large quantity intake could interfere with blood-thinning drugs, such as warfarin.

– Avoid using Basil if allergic or sensitive to it or members of the Lamiaceae (mint) plant family.

– Be cautious about using Basil if having low blood sugar, trying to get pregnant, or take anticoagulant (blood-thinning) drugs.

– Women who are pregnant should avoid Basil since it might cause the uterus to contract.

Jennie Knourek

Massage Therapist, Herbalist, Phyto/Aromatherapist & Wellness Advocate


Owner/Admin of and Crunchy Biker Clubhouse and Healthy Happy Strong Tribe on Facebook

Essential Oils General Wellness Nervous System recipe Respiratory Support

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Diet and Excercise Events and Classes General Wellness Members Only Weight Management

MASTER YOUR METABOLISM – a well oiled journey to better health



…and Yes, it is possible. All personal change starts with you!

As we get old we don’t break, but we do show signs of wear & tear, and that is why we are suggesting some new habits and integrating some new healthy options to support your health, cleanse your bodies, and Master your Metabolism. Ocassionally I will have product recommendations for you and when something you may want to add to your life to make this process easier is needed I may share a link to a product you may want to consider.

As an Amazon Associate I earn from qualifying purchases.

Funding with these referral commissions enable me to keep this site going and continue to offer some insight, support and guidance.

Master Your Metabolism. Let’s get started.

A long life full of vitality and healthy aging begins with providing your cells with essential nutrients and metabolic factors to help them perform optimally. There are a number of oils and supplements from trusted providers that can help support you in your efforts, along with a healthy diet and regular exercise routine.

Take the next step in your health journey and learn how to Master Your Metabolism I will be here to help you during this journey!

Our health and vitality depend on many factors including diet, physical activity, weight management, rest, stress management, exposure to toxins, and inherited genetic predisposition for disease or wellness.

While some of these variables are beyond our control, breakthrough scientific research is revealing many ways we can influence, and even control significant factors of aging and wellness.

To help you get started, you can download this free Master Your Metabolism Workbook here.


Here is your product Checklist. When you download the workbook you will have this and can print it off. Keep this by your supplements as a reminder for the week on what products you are integrating into your daily regime.

You will need to order

● LifeLong Vitality

● Yarrow/Pom

● Slim and Sassy Oil or Slim and Sassy Softgels

● Slim and Sassy Gum

It take some time to create a new habit, so we need to set ourselves up for success!

TIP: If you are already a doTERRA wholesale customer, be sure to order these in your LRP template to earn the product and shipping credits!

These worksheets are attached to the back of the eBook you can download HERE.


A goal without a plan is just a wish. So let’s make a plan!

Here are FOUR worksheets to help you have success:

  1. Check out an example of goal setting
  2. A blank sheet for you to print out and fill out YOUR goals before Monday
  3. One that will help you track your progress
  4. One that will help you prep for the week

Plus, print out the daily Monday-Friday pages to track your daily habits. Try to fill the “Weekday Sheets” out for 2-3 days to see what you are achieving!


The FREE Master Your Metabolism E-book contains all the details of the Master Your Metabolism product information, schedule and additional recipes for this Master Your Metabolism Challenge. Click to download it HERE.


Welcome to Master Your Metabolism! This is a snapshot of how we will be incorporating the Master Your Metabolism products into our days.


Did you know ….

  • Black tea supports the immune system and balances hormone levels…plus fights stress by reducing cortisol levels! Freaking SCORE! I tell you, black tea is so underrated!
  • Rooibos Tea! This is one awesome RED Tea! It comes with No Caffeine, boosts immune system, eases stomach cramps and even helps with blood circulation.
  • And did I mention Green Tea helps with WEIGHT LOSS? Yes, there is a book I read not too long ago about Tea and Weight loss and green tea was one of the featured Tea’s. Simple, yes! When I feel hungry between meals I make a cup of tea. Boosts my metabolism and I rarely need anything to eat. The warmth of the tea is satisfying.
  • Honeybush tea is another African tea is absolutely delicious and add some honey and nut milk to this tea and it’s like dessert in a cup! This tea is known to help with regulating sugar levels which is an added bonus during this time of Mastering our Metabolism.

You can us 1 drop of essential oil with honey for some of the single tea options… But I really do love the blended teas and a garden with any collection of these plants is not only a wonderful source of fresh teas when you want them, but it is also a relaxing hobby to sow, cultivate, and harvest these herbs for yourself.

There are many excellent tea herbs available to the home gardener. Here are some of my favorites: As an Amazon Associate I earn from qualifying purchases.

Peppermint (Mentha x piperita)
Apple mint (Mentha suaveolens)
Pineapple mint (Mentha suaveolens ‘Variegata’)
Lemon balm (Melissa officinalis)
Lemon verbena (Aloysia citrodora)
Lemongrass (Cymbopogon citratus)
Stevia (Stevia rebaudiana) for sweetening the tea
Roman chamomile (Chamaemlum nobile)
German chamomile (Matricaria recutita)
Pineapple sage (Salvia elegans)
Purple basil (Ocimum basilicum ‘Osmin’)
Holy basil or Tulsi (Ocimum tenuiflorum)
Cinnamon basil (Ocimum basilicum ‘Cinnamon’)
Lemon basil (Ocimum x africanum)
Lemon thyme (Thymus citriodorus)
Lavender (Lavandula angustifolia or L. officinalis)
Anise hyssop (Agastache foeniculum)
Bee balm (Monarda didyma)
Wild bergamont (Monarda fistula)
Signet marigolds (Tagetes tenuifolia)

Let’s make a goal to integrate 2 of the tea recipes below for the rest of the week! And for you overachievers, let’s see if you can knock out all of them!

You can add the oils to water or even add any of your dry herbal options to these oils.


Historically, yarrow essential oil was used to soothe the skin, beautify the hair, relax the body and calm the mind. … umm, yes please!

While still in high demand for its amazing topical applications, Yarrow|Pom is now also highly coveted for the many benefits when taken internally.

Check out the graphic below for a deeper dive into its internal uses and benefits.

TODAY: ADD 1-2 drops in a veggie cap or directly under the tongue or make a Yarrow/POM tea.


This oil is a powerhouse! So we suggest you start small! 1 drop internally to start! Work your way up to the 2 drops 2x a day!


Check out image below on why drinking water is so important to our success for a Healthy Metabolism. Setting our body up for success and helping it feel great will make you feel amazing and want to keep up these new habits!

Hydration is key for many factors that play a role in weight loss, including:

  1. Water is a natural appetite suppressant ⏤ When the stomach senses that it is full, it sends signals to the brain to stop eating. Water can help to take up space in the stomach, leading to a feeling of fullness and reducing hunger. Drinking a glass of water before reaching for something to eat can help to curb unnecessary snacking.
  2. Water increases calorie burning ⏤ Drinking cold water may further enhance water’s calorie-burning benefits, because the body expends energy {calories} by heating up the water for digestion.
  3. Water helps to remove waste from the body ⏤ When the body is dehydrated, it cannot properly remove waste. Water helps the kidneys to filter toxins and waste while the organ retains essential nutrients and electrolytes.
  4. Drinking water can reduce overall liquid calorie intake ⏤ It’s easy to accumulate liquid calories by drinking soda, juice, or sweetened coffee or tea. Replacing even a few high-calorie drinks each day for water or herbal tea, may have long-term weight loss benefits. (refer to the PRINTABLE sheets for your tribe to track water intake)
  5. Water is necessary to burn fat ⏤ Without water, the body cannot properly metabolize stored fat or carbohydrates.
  6. Water helps with workouts ⏤ One of the most important components of any weight loss plan is exercise. Water helps muscles, connective tissues, and joints to move correctly, as well as helps the lungs, heart, and other organs work effectively as they ramp up activity during exercise.


Did you know that our metabolism is influenced by more than our diet and lifestyle choices?

A healthy metabolism actually begins with a healthy immune system, which begins with a healthy diet containing optimal levels of antioxidants, vitamins, minerals, and essential fatty acids.

Poor nutrition, stress, inadequate rest, and exposure to other environmental stressors can all lead to weakened defenses and other factors that can compromise health. The dōTERRA Lifelong Vitality Program is formulated to provide nutritional support for healthy immune function.

Alpha CRS+ provides powerful antioxidant and immune support through a potent blend of polyphenols and the carotenoids lutein and lycopene.

xEO Mega and vEO Mega are formulated with immune supporting essential fatty acids, astaxanthin, and a proprietary blend of essential oils including Clove Bud, Frankincense, and Thyme.

Microplex VMz is a balanced formula of essential vitamins and chelated minerals that include immune-supporting nutrients; vitamins A, C, E, and B6; and the mineral Zinc.

Check out the graphic below for more in depth look at the role of our immune system in metabolic function.


If you are to new LLV make sure you start with 1 of all three for 2-3 days, work up to the full dose adding one more every 2-3 days.


Recipe Below! This is what I use to fuel my morning! Or if you want to try another breakfast option make the strawberry yogurt bark!!


Exercise does more than just burn calories. It can positively influence many components of health, including body chemistry and physiology. Proper exercise expends calories during and after activity, promotes better sleep, decreases cravings for unhealthy food, and can even elevate cognitive function.

To achieve a well-rounded fitness routine, incorporate aerobic, strength, and flexibility training into your exercise each week.

CHALLENGE: BURN IT OUT TODAY! IDEAS: Brisk 30 min walk, HIIT exercise, YOGA, BARRE. Try a new workout by googling workouts on YOUTUBE!

Download the “Calorie Counter” app to keep track of your movement all year!


One of the main benefits of the Slim & Sassy Metabolic Gum is that it can help manage hunger cravings. As you alter your routine and diet, cravings will creep in and can derail any progress you’ve made. Instead of giving in to powerful cravings, you can chew on a piece of Slim & Sassy Metabolic Gum to help quiet your cravings and stay on track with your weight management aspirations.

Haven’t ever tried Slim & Sassy Metabolic Gum? What are you waiting for!?



Snacking when we are starving can add unnecessary calories but if we have some healthy snacks prepped ahead of time we are more likely to grab these than a bag of potato chips or cookies. Energy Balls are one of my favorite snacks. Even my kiddos will fight for the last few that are left! Another favorite mid day smoothie is the Peanut Butter Cacao Nib Smoothie. It is sweet and filling and curbs my cravings for hours. Pair these recipes with the teas and Slim and Sassy Gum and you will be setting yourself up for success!


Sugar cravings are common and can often be explained by simple things, like the side effects from certain foods in your diet or a bad habit that has reprogramed your brain.

But some sugar cravings can be a result of an underlying nutrient deficiency, stress, depression, and or poor sleep patterns.

Consider these SIX quick tips for success while you plan long-term behavior changes to minimize cravings:


Let’s Start the Day off right with DRY BRUSHING WITH SLIM & SASSY OIL! Not only do we want to ingest Slim and Sassy oil in a capsule or our water but topically is an amazing addition to our skin and health.


Slim & Sassy Metabolic Blend is predominantly used internally, but did you know that topical application of this proprietary blend also boasts amazing results?

One of our favorite ways to use Slim & Sassy topically is in combination with dry brushing – the act of brushing over dry skin. It is a natural health practice that stimulates the connective tissue attached to the capillaries sitting under the skin, which assists the lymphatic flow around the body ridding the body of toxins and waste and improving circulation. Research also suggests that dry brushing helps reduce cellulite by speeding up metabolism, which helps break down fatty deposits or toxins within the bloodstream that often cause cellulite.

Regular dry skin brushing exfoliates dry, rough skin, enabling moisturizing products to more readily absorb into the skin, assists with stimulation of sweat and oil glands, contributing to the restoration of moist, supple skin, strengthens pores by assisting with increased skin tone, and gently stretches connective tissue to help regenerate production of collagen and elastin fibres.

Enhance these amazing benefits with the addition of Slim & Sassy Metabolic Blend to your dry brushing regimen!


Did you know that Epsom salt is not actually salt, but a naturally occurring pure mineral compound of magnesium and sulfate? Long known as a natural remedy for a number of ailments, Epsom salt has numerous health benefits as well as many beauty, household, and gardening-related uses, making it a household essential.

The wonders of Epsom salt have been well known for hundreds of years and have beneficial properties that can soothe the body, mind, and soul. Some of the countless health benefits include relaxing the nervous system, curing skin problems, soothing back pain and aching limbs, easing muscle strain, healing cuts, treating colds and congestion, and drawing toxins from the body.

The fan favorite way to use Epsom salts is a long, relaxing soak in the tub. Add the health-promoting benefits of Slim & Sassy Metabolic Blend to those of Epsom salts, and prepare to leave the tub a different {wo}man than when you entered it!


There are many reasons why we gain weight, but the most common causes are the direct results of excessive eating and poor nutrition.

While the focus for weight management should primarily be on what and how much food is consumed {appetite} and how well it is utilized as fuel by the body {metabolism}, balancing other processes such as blood sugar, inflammation and hormones is often necessary for long-lasting results.

Check out the image for some insight into the role of essential oils in weight loss and maintenance.


You never really appreciate how important rest and stress management are until a lack of them is already having a powerfully negative impact on your overall health.

Modern life is often fraught with stress, and almost everyone is ironically too busy to deal with it. It can be easy to excuse it away and say that we work best under stress, that stress is a great motivator. This is partly true; the good type of stress, known as “eustress” helps us seize the moment, and invigorates us to achieve a tangible goal.

On the flip side, there is also bad stress, called “distress”, that can be harmful in the long run. When we face either type of stress in our daily lives, our bodies respond by secreting a hormone called cortisol. Cortisol is useful to help us react to temporary stress, like the stress caused by deadlines. But scientists say that too much cortisol can cause weight gain, negative emotions, joint discomfort, and more.

Unfortunately anxious feelings and stressful situations are not going to simply disappear. This is where dealing with our stress becomes a priority. Managing a lot of daily stress comes down to some simple and quick solutions listed below. While this list is not comprehensive, it is a start in helping you identify ways to help yourself. We recommend that you pick the easiest solutions for you, and then practice them on a daily basis or whenever you feel the need.


Whew! There’s been a lot of information coming at you this week, and to end strong we wanted to take a quick minute to recap how you can Master Your Metabolism with the support of essential oils!



Now it’s time for an overview of some of the “Healthy Habits” which ones did you find easy to do or not so easy to do? Which ones were the most effective at helping you stay true to your goals?


Let’s celebrate this week with a sweet treat that won’t pack on the calories! Make some yummy Freezer Fudge or make a Nut Butter + Granola sandwich as a unique healthy and filling snack!


Have you loved being on this week long journey of education on ways to Master your Metabolism while learning so much along the way?

Make sure you are plugged into our ongoing education.

Please Follow and like my Facebook page for Essential Oil Education, Online Classes and more Essential Oil recipes.

And If you would like to be in the loop of some awesome Give-aways and Special Offers, please join my exclusive VIP Facebook Group.

Jennie Knourek

Massage Therapist, Herbalist, Phyto/Aromatherapist & Wellness Advocate


Owner/Admin of and Crunchy Biker Clubhouse and Healthy Happy Strong Tribe on Facebook

Essential Oils General Wellness Nervous System Skin Support

Cypress Essential Oil

You will love the powerful, clean refreshing scent of Cypress essential oil. Not only does this oil have a strong, unique scent, but its uses are both vast and practical.

You get the best of both worlds with Cypress!

doTERRA® Cypress essential oil is a blend of two species: “Cupressus sempervirens” and “Cupressus lusitanica.” This creates the perfect blend of chemical constituents and provides jobs in multiple communities. These species are sourced from Morocco, Spain, and Kenya.

Learn more at


If you struggle with oily skin, the natural chemical components of Cypress essential oil can help improve the appearance of an oily complexion. Simply add a drop or two of Cypress essential oil to your skin toner to improve an oily complexion without drying the skin out.

In addition to its benefits for the skin, Cypress essential oil has a very distinct aroma that promotes energy and vitality. For an energizing boost, place a few drops of Cypress in your essential oil diffuser.

Cypress essential oil pairs well with other refreshing essential oils like Lemon, Grapefruit, Bergamot, Lime, and Lavender.

You can also take advantage of the invigorating and energizing benefits of Cypress oil by applying it topically. You can apply Cypress to the feet and legs for vitality before working out, or to the chest to promote energy. When applying Cypress essential oil topically, you can and I recommend you add a carrier oil or lotion, like Fractionated Coconut Oil, or a nonscented Body Lotion for easy application.

Not only will Cypress essential oil invigorate the body when applied topically, and the senses when diffused aromatically, but the chemical makeup of Cypress makes it grounding yet stimulating for the emotions.

This makes it a useful oil during times of transition or loss, when you may be experiencing unsettled emotions. To experience the grounding and stimulating benefits of Cypress oil, you can add a few drops to a bath with Epsom salts, or simply rub a drop or two between the palms and inhale.

Cypress (Cupressus sempervirens)

The clean, fresh aroma of Cypress essential oil promotes vitality and energy, while topical application helps to invigorate the senses.


Derived from the branches of the tall evergreen tree, Cypress essential oil has a fresh, clean aroma that’s energizing and refreshing.

Cypress is frequently used in spas and by massage therapists. And Cypress essential oil can be diffused or inhaled directly, but in its distilled concentrated form it should not be swallowed or taken internally. Cypress contains monoterpenes, making it beneficial for oily skin conditions. It has a grounding, yet stimulating effect on emotions, making it a popular oil to diffuse during times of transition or loss.


  • Prior to a long run, apply to feet and legs for an energizing boost.
  • Apply two to three drops to the chest before gardening to promote vitality and energy.
  • Diffuse with Lime essential oil for an invigorating scent.
  • Mix together Cypress and Grapefruit essential oils with doTERRA Fractionated Coconut Oil for an invigorating massage.
  • Add one to two drops to toner to help improve the appearance of oily skin.

Directions for Use

Diffusion: Use three to four drops in the diffuser of your choice.
Topical use: Apply one to two drops to desired area. Dilute with doTERRA Fractionated Coconut Oil to minimize any skin sensitivity.

Primary Benefits

  • Promotes vitality and energy
  • Helps improve the appearance of oily skin


Possible skin sensitivity. Keep out of reach of children. If you are pregnant, nursing, or under a doctor’s care, consult your physician. Avoid contact with eyes, inner ears, and sensitive areas.

PLEASE NOTE: Because of its chemical properties, Cypress essential oil should never be swallowed or used internally.

Learn more about Cypress Oil and get your own bottle at wholesale

Our Preferred choice in Essential oils is directly from the wholesale provider and producer of the oil.   Exclusive partnership relationships with generations of harvesters and growers and a company whose integrity and caring are second to none.  A Customer Service department with a caring commitment to quality control and support of their customer base and direct guarantees from the company to ensure quality, efficacy, and potency.  

If you would like to get a bottle of cypress with a wholesale account and our favorite recommendation for an unscented lotion you can get started today HERE

Jennie Knourek

Massage Therapist, Herbalist, Phyto/Aromatherapist & Wellness Advocate


Owner/Admin of and Crunchy Biker Clubhouse and Healthy Happy Strong Tribe on Facebook

Essential Oils General Wellness Men Skin Support Women

Terrashield Spray

TerraShield® Spray  Outdoor Blend

TerraShield Outdoor Blend is your ideal safe and natural outdoor companion.

It’s time for TerraShield Outdoor Blend!

No matter where the summer takes you, you’ll want to have TerraShield on hand. The sights, sounds, and smells of summer. The majestic mountains, the crash of the ocean, grilling in your own backyard, walking or hiking, or just sitting and enjoying the outdoors on your back deck — it’s time to get outside.

Aromatic Use

Topical Use

Safe to apply Neat (no dilution required)

Apply TerraShield on your skin for an invigorating scent while hiking or camping or diffuse during outdoor events for an inviting atmosphere. Its unique combination of Ylang Ylang, Cedarwood, Catnip, Lemon Eucalyptus, Litsea, Arborvitae, Nootka, and Vanilla Bean Absolute is a favorite among outdoor enthusiasts. The addition of Tamanu oil provides skin-soothing benefits and through dōTERRA’s Co-Impact Sourcing®, the harvesting of Tamanu oil is positively affecting the livelihood of harvesters in Madagascar.

TerraShield’s fresh, woody aroma complements all sorts of adventures. Available in both a 15mL bottle and 30mL spray, TerraShield Outdoor Blend is your ideal, safe, and natural outdoor companion.


Size:30mL, 1oz




  • Apply TerraShield to the legs, arms, and neck before going outdoors or diffuse on your patio.
  • Take TerraShield on camping trips or to outdoor events.
  • Spray-on clothing, pant legs, tent openings, shirt sleeves

Directions for Use

Diffusion: Use three to four drops in the diffuser of your choice.
Topical use: Apply to desired areas before outdoor activity. Reapply every few hours as needed.


Possible skin sensitivity. Keep out of reach of children. If you are pregnant, nursing, or under a doctor’s care, consult your physician. Avoid contact with eyes, inner ears, and sensitive areas.

Primary Benefits

  • Delivers an invigorating aroma 
  • Provides skin-soothing benefits
  • Creates an inviting atmosphere when diffused
  • May be used by everyone in the family


Fractionated Coconut Oil, Ylang Ylang Flower, Tamanu Seed, Nootka Wood, Cedarwood Wood, Catnip Plant, Lemon Eucalyptus Leaf, Litsea Fruit, Vanilla Bean Absolute, Arborvitae Wood

Aromatic Description

Airy, fresh, sweet, woody

Jennie Knourek

Massage Therapist, Herbalist, Phyto/Aromatherapist & Wellness Advocate


Owner/Admin of and Crunchy Biker Clubhouse and Healthy Happy Strong Tribe on Facebook

Essential Oils General Wellness Science

Sunshine and Safe use of essential oils

An important part of empowered Health and Wellness is an understanding of the Safety and proper use of what we are introducing to our systems.

Plant medicine and Herbal use can contribute to a sensitivity and physical response in our system just as much as a concentrated oil can. And of course we can support and strengthen our immune response to protect us from an accelerated reaction, but the purity and concentrated potency of CTPG oils can not be ignored. These are very effective and very safe to use, but care must be considered when applying them topically and some oils are particularly sensitive to light and exposure to the sun and UV light.


Photosensitization is the process in which ultraviolet (UV) radiation combines with a particular substance and causes chemical or biological changes. Some essential oils contain furocoumarins, a special class of constituent that can cause photosensitization of the skin.

The most commonly found furocoumarins in essential oils are bergapten and oxypeucedanin. The chemical structure of these molecules (and their metabolites) allows them to form cross-links with skin cell DNA, in turn making the skin especially susceptible to UV radiation.

During the process, free radicals and singlet oxygen are also formed and can inflict damage on cellular membranes, organelles, and proteins.

If exposed to sunlight (which gives off UV radiation) after topical application of a photosensitive oil, the skin may become temporarily darkly pigmented, red, or irritated. 

Photosensitivity and phototoxicity apply to topical use of essential oils only and do not pose the same risks when used internally. When using a photosensitive essential oil topically, avoidance of sunlight is recommended for up to 12 hours after use.

Always use a carrier oil when applying an essential oil topically to your skin and always apply these oils WHERE THE SUN DON’T SHINE to avoid a Phototoxic or Photosensitive reaction!

Essential Oils that May Cause Phototoxic or Photosensitive Reactions:


Jennie Knourek

Massage Therapist, Herbalist, Phyto/Aromatherapist & Wellness Advocate


Owner/Admin of and Crunchy Biker Clubhouse and Healthy Happy Strong Tribe on Facebook

Better Sleep Emotional Essential Oils General Wellness Healthy Home Immune Support Nervous System Respiratory Support

Why choose a Wellness Program?

The Wellness Program is a simple, almost effortless way for you to targeted support for the wellness track you are on.

Are you looking for Better Sleep? There is a Wellness Program just for that! Are you looking to support Immunity, Respiratory, Mind & Mood, or is someone focused on Pain relief. Well with these specific health goals in mind you can get the exact products you need for what you want to achieve.

As a Wholesale club member, you can benefit greatly and not have to worry about changing your order or learning about a new product. doTERRA has removed the hassle of figuring out which essential oils and products to use. You also get members-only access to our training and regular consultations and support.

There’s no need to repeat the same pattern of scrambling to put together the perfect oil regimen yourself when you can just sign up for a Wellness Program!

How It Works

Automatically get a new kit every month while you’re in the program.

Choose your program.

Pick from Immunity, Mind & Mood, Relief, Sleep, or Respiratory.

Use your products.

Each month, you receive a new kit of specialized products for your program.

Own your health.

Start seeing real results as you integrate essential oils into your daily routine.

Repeat or pick a new program, start the same program again, or pick a different one for a new set of powerful benefits.

Wellness Program Respiratory

Breathe in. Breathe out. Learn More

Wellness Program Sleep

Rest, recharge, and refresh. Learn More

Wellness Program Immunity

Protect, strengthen, and respond. Learn More

Wellness Program Relief

Comfort, support, and soothe. Learn More

Wellness Program Mind & Mood

Balance, restore, and adapt. Learn More

visit the doTERRA site for more information

Jennie Knourek

Massage Therapist, Herbalist, Phyto/Aromatherapist & Wellness Advocate


Owner/Admin of and Crunchy Biker Clubhouse and Healthy Happy Strong Tribe on Facebook

Essential Oils General Wellness Healthy Home

Avoiding Toxins

How to Avoid toxins should be something we educate our children about in schools.

From birth, the human body is designed to protect against and remove as many toxins as possible. Toxins are all around us—in the food we eat, the air we breathe, the chemicals we clean with.

So what does “Toxic load” mean? This refers to the volume of toxic substances that have been accumulated in the body at any given time and the overall burden it places on the body systems and vital organs.

Minimizing exposure to potentially harmful chemicals on a daily basis is the most effective method for limiting toxic load.

Where do toxins come from?

Toxins come from countless sources, many of which we are not even aware of. Environmental threats, chemicals, and radiation are three of the most common categories. The three most common pathways of exposure are the lungs, the digestive tract, and the skin.

We are directly exposed to toxins through the air we breathe, the food we eat, and anything that contacts our skin.

How to reduce toxic load

You might have wondered, “What are some ways that I can reduce my toxic load in my everyday life?”

Lifestyle habits such as exercising and eating right will help tremendously with decreasing toxic load. Reducing stress will aid our system in coping with the toxins in our bodies and stepping outside to take in some daily sunshine or UV light can also benefit us.

However, there are some additional ways you can reduce your exposure to toxins.

Tips to Avoid Toxins

  • Clean out under your sink; replace traditional cleaning products with doTERRA On Guard Cleaner Concentrate
  • Use natural personal care products when possible, such as the Verage® skin care line
  • Keep your air fresh and clean by diffusing essential oils like doTERRA On Guard® and Lemon
  • Eat whole foods and decrease the amount of processed foods in your diet

As you learn more about ingredients found in the products you use every day, you will be better able to make healthier decisions when selecting the best home cleaning and personal care products.

Do it Yourself

Cleaning Wipes


  1. Cut paper towel in half widthwise with serrated or electric knife. Use half the roll now and half later.
  2. Combine water, Fractionated Coconut Oil, essential oils, and On Guard Foaming Hand Wash in a small bowl.
  3. Pour mixture over paper towels and cover with airtight lid. Let mixture absorb for 10 minutes.
  4. Turn container over and let sit for another 10 minutes.
  5. Remove and discard cardboard tube. Pull wipes from center of the roll when ready to use.

Avoid Toxins with this easy All-Purpose Lemon Cleaner

  • 5–10 drops Lemon oil
  • 1 cup water
  • 1 cup vinegar


  1. Combine all ingredients in a glass container and mix well.
  2. Spray on the surface you wish to clean and wipe off with a clean cloth.

Avoid Toxins with this Natural Oven Cleaner

  • ½ cup baking soda
  • 1 tablespoon coarse salt
  • ¼ cup liquid dish soap (you can use up some of the liquid detergent soap you will be ditching) 
  • 5 drops Lemon essential oil or OnGuard blend


  1. Combine ingredients to make a thick paste
  2. Apply a generous layer to the inside of the oven and allow to sit for several hours.
  3. Clean out with a sponge.

I hope you have found this helpful! Be Healthy, Happy, and Strong!

Jennie Knourek

Massage Therapist, Herbalist, Phyto/Aromatherapist & Wellness Advocate


Owner/Admin of and Crunchy Biker Clubhouse and Healthy Happy Strong Tribe on Facebook

Emotional Skin Support

Blue Tansy Essential Oil

Blue Tansy – Aanacetum annuum

doTERRA’s Blue Tansy is distilled from the flowers, leaves, and stems of the blue tansy plant, an aromatic Mediterranean plant in the daisy family with tiny flowers that grow in tight clusters.

Surprisingly, the flowers are not blue but yellow. The oil’s rich blue color is due to its chamazulene content, which forms during the steam-distillation process. Chamazulene is relaxing and soothing to the skin.

Who would have thought BLUE TANSY oil comes from a YELLOW flower?! 

Also known as Moroccan Tansy, Blue Tansy essential oil is emotionally uplifting. Applied topically, it soothes muscles and supports healthy skin.

You can make your own soothing lotion to apply after a particularly stressful day or tough workout by adding a few drops of this oil to your favorite lotion or moisturizer.


Blue Tansy, also referred to as Moroccan Tansy, is an annual yellow-flowered Mediterranean plant found in northern Morocco. Chamazulene, a chemical component in Blue Tansy, provides the characteristic indigo color and is recognized for its skin soothing benefits. At the same time, the main chemical component Sabinene helps diminish the appearance of blemishes. When diffused, Blue Tansy oil provides a sweet aroma to fill any room. It’s perfect for massaging into skin with fractionated coconut oil or lotion after a long day of work or intense exercise.


  • Add a drop of oil to one to two ounces of your favorite moisturizer or cleanser and apply topically to help reduce the appearance of blemishes or soothe skin irritation.
  • Include one to two drops of this oil in lotion for massage.

Directions for Use of Blue Tansy

Diffusion: Use one to two drops in the diffuser of your choice.
Topical use: Apply one to two drops to desired area. Dilute with a carrier oil to minimize any skin sensitivity or temporary staining.

Primary Benefits of Blue Tansy oil

  • helps reduce the appearance of blemishes
  • Provides a soothing sensation when applied to the skin


Possible skin sensitivity. Keep out of reach of children. If pregnant or under a doctor’s care, consult your physician. Avoid contact with eyes, inner ears, and sensitive areas. May stain surfaces, fabrics, and skin.

Aromatic Description

Fruity, mellow, balsamic

Collection Method

Steam distillation from the flower, leaf, and stem of the plant.

Main Constituents

Sabinene, Chamazulene, p-Cymene, α-Phellandrene, ß-Pinene, Camphor

If you’re familiar with our Deep Blue blend, you know how soothing Blue Tansy can be to the body after a long day’s work or hard workout as it’s one of the main ingredients! A lot of professional athletes and weekend-warriors swear by this oil!

On a personal note: This Oil is a wonderful oil for your collection in supporting skin and emotions. So many of us reach for the Lavender and while it is a beautiful oil, Blue tansy is that secret little ingredient for me that helps calm me, lower my shoulders and help me move on with my day. We jokingly refer to this oil as the “smurf” oil as when applied topically it turns your skin blue, but like other oils with the chemical properties (like yarrow) which turn blue during steam distillation, this dissipates as it soaks into your skin, and the effect is wonderful. Remember the cautions mentioned above when applying topically, I always add it to a lotion or carrier oil.

Jennie Knourek

Massage Therapist, Herbalist, Phyto/Aromatherapist & Wellness Advocate


Owner/Admin of and Crunchy Biker Clubhouse and Healthy Happy Strong Tribe on Facebook