Diet and Excercise General Wellness Getting Started Wednesday Wellness

Healthy Lifestyle

When lifestyle is the focus, health is naturally achieved and maintained.

Your daily habits make all the difference. Build a strong foundation by eating right and regularly exercising. Lifelong health and vitality require proper fuel for your body, like minimally processed whole foods, complemented by the right nutritional supplements.

Lifelong Vitality Pack

Getting some form of exercise daily is vital to the quality of life and overall physical, mental, and emotional well-being. We’re exposed to toxins every day.

Reduce your toxic load and the burden they place on your bodily systems and vital organs by eating a clean diet, cleansing regularly, and using natural household and personal care products.

As you move toward taking more responsibility for your health, you create daily essential oil regimens and use natural products to support overall well-being.

And of course, establish a relationship with a trusted healthcare professional so you can be proactive instead of reactive about necessary medical care.

Be Healthy, Happy, and Strong!

Jennie Knourek

Herbalist, Phyto/Aromatherapist & Wellness Advocate. Trained Massage Therapist


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

Join my FREE Online Class to Learn More about Essential Oils

General Wellness Immune Support Men Nervous System recipe rollerball recipes Wednesday Wellness

“Green Oils” Benefits and Uses

It’s March and Spring is here and I am inspired for the Green!!!

…Spring! …St. Paddy’s day! …my Garden! …and yes even the algae that seems to love my koi pond. After the winter months I am ready!!

Here are some great oils that I consider “Green Oils” from doTERRA and some fun recipes to keep you Healthy, Happy, and Strong!!

Some of my Favorite

“GREEN ESSENTIAL OILS” that we use in these recipes…

Learn more below and get these cute labels when you sign up or get our Newsletter!!

Green Mandarin 

  • Refreshing aroma
  • Promote healthy skin and hair
  • Limonene chemical properties makes it a highly cleansing oil
  • Purify the air and protect you body from environmental threat internally
  • Use in cooking for citrus flavor


  • Cooling sensation on the skin
  • Delicious flavor
  • Promote sense of mental alertness and lessen anxious feelings
  • Internally will ease some of the effects of menstrual cycle


  • Unique to citrus as it provides calming and lessens stress
  • Calming massage
  • Sooth and cool dry or distressed feet..  rejuvenating for skin

Tea Tree 

  • Common use for hair care
  • Topically cleansing, rejuvenating, and purifying properties
  • Diffuse to purify and freshen the air
  • Soothes skin irritations

Oregano oil

  • Benefits homemade cleaners in a big way… powerhouse
  • Supports healthy immune system
  • Spicy and herbaceous flavor for cooking
  • Support healthy respiratory function and overall health (internally)
  • Rich in antioxidants
  • Lot’s of amazing uses for Oregano!!!


  • Aside from all of the culinary fun you can have….
  • Place two drops in a veggie cap to support healthy digestion and immune system function.*
  • Support healthy immune and nervous system function
  • Soothing and Cooling to the Skin when applied topically


  • Similar in chemical composition to Lavender
  • Know to aid in maintaining a clear complexion
  • Internally it is known to promote digestion


  • Stimulating aroma
  • Cleansing and purifying effect on the skin
  • Supports a healthy immune system*
  • Repel insects
  • Enhance the flavor of savory meals
  • For a herbaceous and floral scent add to your deodorant recipe


  • Chemical makeup gives this oil renewing properties = both energizing and settling
  • Internally can reduce occasional fatigue and nervous tension*
  • Soothing Epsom salt bath for a little “me” time
  • Promote full healthy looking hair..


  • Calming and soothing effects for digestive system when ingested
  • Soothe and cool your skin when applied Topically for refreshing sensation
  • Queen of Spices  wonderful companion to coffees, teas, sauces, and pastries.
  • Another internal benefit to promote clear airways and breathing


  • Also known as Lemon Balm
  • Supports a healthy immune system
  • Apply topically for soothing and calming effect
  • Calms tension and nerves proving very powerful during anxious moments
  • Add to moisturizer or spray bottle for spritz to face for invigorating boost
  • Lessens feeling of stress apply topically , help to sleep

Mean Green Immunity Roller

Super Strong- SUPER Charged- Immune Supporting Roller Blend. ADULT STRENGTH!!! * add all the oils in a 5ml roller bottle and top off with a carrier oil. You will need: 10-drops Cilantro, 10-drops Thyme, 10-drops Oregano, 10-drops Melissa

Emerald Showers Roller

– Mood Boosting Roller! * add all oils in 5ml roller bottle and top off with carrier oil. Safe for the whole family! You will need: 2-drops Basil, 5 drops-Bergamot, 5-drops Green Mandarin

Detox and Cleanse Roller

Roll over Liver in the AM & PM to detox & reset and support your healthy liver. *add all oils in a 5ml roller bottle and top off with carrier oil. Healthy Adult blend (consult with Dr. before using if you have a compromised liver). You will need: 5-drops Cilantro, 5-drops Coriander, 3-drops Rosemary, 2-drops Thyme, 2-drops Cardamom

Green Clean Spray

Hand and Surface Sanitizing Spray!! Make in a recycled 15ml bottle or double the ingredients and make in a 30ml spray bottle. *add all oils in bottle and top off with water or alcohol (rubbing alcohol or vodka is a good choice). You will need: 10-drops Oregano, 10-drops Tea Tree, 10-drops Rosemary

Would you like a .pdf of these recipes and FREE labels?

Sign-up or check your email for our Newsletter this month and I will send them to you! I will also have them published on our VIP Members only page for your FREE download!! (message me if you need help on would like more details)

Diet and Excercise General Wellness Men Wednesday Wellness Women

Wellness Wednesday: Nutrition

doTERRAs Orange Cream TrimShake provides a convenient low-fat, low-sodium, low-calorie, sugar-free, lean alternative that is good source of fiber for individuals trying to lose fat or maintain a lean body composition through calorie reduction and exercise.

The Slim & Sassy TrimShake includes the patented weight-loss ingredient EssentraTrim, which, research has shown, helps manage cortisol-a stress hormone associated with fat storage.

It may help control stress-induced appetite, overeating, and carbohydrate cravings.

It may also support blood sugar levels already in the normal range and enhance energy levels while alleviating fatigue commonly associated with dieting and exercise!

Blend one scoop of shake mix in 1/2 cup of almond, rice, or soy milk, or water until smooth and creamy. Also blends well with fruits and vegetables.

For unique flavor options, blend one drop of your favorite doTERRA essential oil in shake.

  • Lemon
  • Lime
  • Slim & Sassy Blend
  • Grapefruit
  • Tangerine
  • Wild Orange
  • Frankinscense
  • DDR Prime
  • Copaiba

Serve chilled.

To learn more about the doTERRA Orange Cream TrimShake flavor, visit the Orange Cream TrimShake product information page on

Looking for a recipe to try the new Orange Cream TrimShake flavor? Check out doTERRA’s blog post with some suggestions.