I was introduced to essential oils many years ago. I love the many amazing benefits that essential oils provide, and that they all come right from nature. Essential oils are extracts from plants and are distilled from the bark, leaves, stems, roots and flowers of different vegetation from all over the world.  Essential oils have been used by ancient civilizations across the globe for aromatherapy, personal care, healthcare practices, religious ceremonies, beauty treatments and in food preparation.  I recently started incorporating dōTERRA brand essential oils into our family and love this addition to our healthy lifestyle. 

Every month, I join my good friend and dōTERRA Diamond Wellness Advocate, Natalie and our team, for a dōTERRA product of the month party. We test out new ways to cook with essential oils and infuse our dishes with the oil of the month.  Below is my collection of recipes I have created for this series and some of the many benefits of the oils. 

Product of the Month: ​ Rosemary
​Most of you know, how much I love making hummus! There are so many different variations! When I found out the product of the month, I was excited to try rosemary in a white bean hummus! What a delicious addition! We also tried rosemary tea using fresh rosemary and added a few drops of rosemary oil. 



Benefits of Rosemary:
Rosemary is commonly used in cooking and has a woodsy aroma. Rosemary also has many internal benefits, such as, supports a healthy digestion; supports respiratory function and helps reduce nervous tension and fatigue.

Benefits of clementine essential oil:
The aroma of orange or clementine alone is enough to lift your mood and energize you! When taken internally, clementine supports healthy digestion and metabolism, is cleansing and purifying, and supports a healthy immune system and an inspiring environment.

Product of the Month: Grapefruit 
Grapefruit is one fruit that I don't eat often enough. I was reminded how much I like it when experimenting with a new grapefruit vinaigrette and using fresh grapefruit in this spinach salad.  

Benefits of grapefruit essential oil:
Grapefruit essential oil has a fruity, floral aroma that is energizing and mood uplifting.  It is cleansing and purifying, and is frequently used for skin care to improve the appearance of blemishes. Grapefruit essential oil also supports a healthy metabolism.

Having fun in the kitchen with DoTERRA! This is my special cooking corner at Natalie's house!  Reminding myself to use more grapefruit!

Product of the Month: Clove 
Nothing says the holidays like the delicious taste and smell of clove. I usually use ground cloves in my holiday energy bites recipe, but tried it with a drop of clove essential oil, and it was delicious! It really brought out the clove flavor.  These holiday energy bites have other holidays flavors, but feel free to make these any time of year! 

​Benefits of clove essential oil:
Clove essential oil has a soothing, warm aroma. When used internally, it has powerful antioxidant benefits. Clove oil also helps clean teeth and gums.​

Thank you Natalie, Brian and Team Revolution for allowing me to share my passion for healthy eating and for testing my Essential Oil infused recipes.  Thank you for sharing your inspiration with so many through your journey with dōTERRA!

Want to find out more about dōTERRA or attend a Product of the Month party with us?
​Contact me today! Check back often for new recipe additions.

Do you start your day with a healthy breakfast ? Or do you rush out of the house in the morning skipping the most important meal of the day?  Maybe you aren't a breakfast person, maybe you aren't hungry or don't have time.  Whatever the case, read on to find out why breakfast is the most important meal of the day and why you shouldn't skip it! I have also included some healthy breakfast ideas!  It's one of my favorite meals of the day with some many delicious choices! 

Below are some of the top benefits to eating a healthy breakfast EVERY day.    
Breakfast.....

• provides essential nutrients that will give you fuel and energy to start your day
• helps improve concentration and productivity throughout the day
• boosts brain power and improves memory
• keeps blood sugar levels stable during the day
• helps reduce risk of overeating and having cravings later in the day  
• boosts your metabolism
• improves your mood
• enhances your immune system
• promotes a healthy heart by preventing diabetes and lowering blood pressure

So, what should you eat for breakfast? For optimal health, choose healthy breakfast foods that are filled with essential nutrients such as, protein, fiber, calcium, fat, vitamins and minerals.  Here is a list of some of our quick and easy favorite breakfast items.  Also, browse through some of our favorite breakfast ideas here: www.lisacheplak.com/all-recipes/category/breakfast-ideas

• ​Quinoa Oatmeal Breakfast Bowls
• Chia Seed Pudding
• Peanut Butter-Banana Roll Ups, see photo below (spread peanut butter on a tortilla, add sliced banana and cinnamon.  Roll up and enjoy)
• Smoothies
• Muffins - Muffins can be made the night before! Grab a banana and a muffin as you head out the door in the morning.
• Granola-Yogurt Parfaits

​A flashback to us enjoying a back to school breakfast with muffins and smoothies!

Back to school time is here!  While you are preparing your kids for school this year, don’t forget to think about this important question: “What are you going to pack in your child’s lunch?” I thought I would get a little more creative this year instead of the same peanut butter and jelly sandwich day after day (although my son will still be getting this sandwich some days because he loves them).   I pack different lunches for myself everyday, so why not make it a little more exciting for my son too (and healthy, of course!)  I wanted to share my lunch ideas and recipes with you.  These ideas are meat and dairy free and provide many essential nutrients that kids need.  I realize that some schools have peanut free policies, so adjust your choices accordingly.

Each lunch box should include foods from the categories below:

1. Protein.  Includes beans, legumes, edamame, nuts, seeds, peanut butter, almond butter and nut-free sunflower seed butter. 
2. Grains.  Rice, whole wheat bread and pasta, oats, quinoa, couscous, barley, rye.
3. Fruit. This is an easy one! Most kids love fruit.  The fruits that pack well are, oranges, grapes, berries, watermelon, apples (with lemon juice to prevent browning if apples are sliced).
4. Vegetables.  Choose your child’s favorite so the veggies won’t come home! Try salad on a stick, veggie pasta salad, added veggies in a wrap, veggies with a favorite dip.
5. Calcium.  I choose to use non-dairy items, which can include: coconut or soy yogurt, vegan cheese slice on sandwich, vegan cream cheese spread, beans, tofu, almonds or spinach.
6. Something Crunchy.  This can be a fun category (but of course there are always healthier versions of some crunchy snacks). Pretzels, rice cakes, flax crackers, tortilla chips, popcorn.
7.  Sweet Treat.   Can also fall under the grain and protein group with our No Bake Protein Bites. Also try,  granola bars or muffins.  Sweet "treats" can be healthy too! Check out our recipe section "Sweet Treats" for some options.  

 Other Lunch Box Tips:

• Ask your kids what they would like to have in their lunch. I always ask my son for his input to make sure he will always like what I pack!
• If your kids are old enough, let them help out in the kitchen with the preparation.
• Plan ahead - Prepare the night before to avoid rushing in the mornings!
• Make it colorful.
• Provide variety. Try different things each week so your kids won't get tired of having the same old thing! 

Below are some lunch box ideas with links to the recipes.    I love using Easy Lunchboxes which are bento style containers.  Check them out here: Easy Lunchboxes, Snack Box  Containers and Dip Containers and Silicone baking cups (for packing extra snacks in box - see photos below)

Box 1 - Peanut Butter & Jelly, pretzels, orange and No Bake Protein Bites

Box 2 - Colorful Vegetable Pasta Salad, grapes, flax crackers

Box 3 - Black Bean and Corn Salsa Wraps, grapes, tortilla chips, almonds
​
Box 4 - Red Bell Pepper Hummus Wraps, orange, edamame, No Bake Protein Bites

Check out our full video below for a demonstration of the four lunch box ideas above. 
LINK TO VIDEO HERE: youtu.be/IPOtBpzCQ4M
​

​When my mom packed my lunch in my early school days, she would always write a short note on the napkin for me.  The notes would say things like, “Have a Nice Day, “I Love You”, “You are Great”!  I would always look forward to opening my lunch box and seeing my note.  My mom put time and effort into our lunches, and the extra touches were so special to me.  I want to do the same for my son.  Even though my son is old enough to pack his own lunch, I still like to pack it for him.  Do what works for you and your family!

The photo below is a flashback to my son getting ready for Kindergarten! I always love buying school supplies every year, especially new lunch boxes and containers!  Happy Back to School!

How many times this summer do you think you will hear, "I'm hungry mom!", while your kids are constantly looking through the pantry and refrigerator!?  How about, "there's nothing to eat"!  Here are my tips for healthy snacks and ideas of how you can get kids involved and have plenty of snacks on hand!

1.  Create a sandwich bar
My son loves going to Subway. We usually always eat at a Subway when traveling, but I love creating our own "Subway" sandwiches at home.  Have all the toppings ready to go in the refrigerator such as, chopped lettuce, tomatoes, olives, pickles, jars of peppers and jalapenos, cucumber slices, mustard and other sandwich spreads.  Buy some freshly baked baguettes at your local farmers market or bakery.  Let your kids make their own sandwich creations.  

2.  Stock up on smoothie ingredients
Smoothies are a great way to get extra nutrients in while enjoying a flavorful, cold treat! Stock up on frozen fruit, coconut water, nut milk, bananas and smoothie boosters like chia seeds and flax seeds.  Freeze extra blended smoothies into popsicle molds.  I buy extra seasonal fruit at local farms and freeze it to use throughout the summer.    

3.  Have a salsa party
Salsa is the best way to enjoy the fresh flavors of the season! Get creative with different salsa creations like pineapple/mango, tomato, black bean and corn and our favorite watermelon salsa! 

4.  Stick it
Kids love to eat anything on a stick! Set up fruits and vegetables for kids to make their own kabobs such as, salad on a stick, fruit sticks, or grilled kabobs.

5.  Veggies & Dip
Keep fresh cut vegetable sticks in the refrigerator and have dip on hand such as hummus (try our red pepper, carrot or red  beet hummus).  Other great dip options are guacamole, bean dip, cashew ranch dip.  Veggies and dip make a perfect poolside snack.

6.  Wrap it Up
Make wraps using tortillas, lettuce, chard or rice paper wraps.  Add any favorite toppings, such as hummus salsa, veggies.  Check out our veggie pinwheels.

Here is list of some other great snack ideas to stock up on:

• Peanut Butter and Jelly on whole wheat bread, sprouted grain bread or gluten free bread. *Can’t have peanuts? Then try sunflower seed butter!
• Garden pasta salad
• Pita pockets stuffed with favorite ingredients
• Bagel with favorite spread
• English muffin pizzas
• Yogurt. Try  our favorite: Vanilla coconut milk yogurt
• Granola bars
• Trail Mix: Make your own with nuts, raisins, dried cereal, crackers
• Raw, unsalted nuts: cashews, almonds, walnuts

• Rice cakes
• Pretzels
• Whole grain crackers
• Flax crackers
• Tortilla chips with salsa
• Popcorn
• Kale chips
• Ants on a log: celery, peanut butter and raisins (an old classic)
• Edamame
• Applesauce
• Energy Balls, No bake cookies
• Whole grain muffins
• Banana with almond butter, peanut butter or sunflower seed butter

I hope when you hear the words, "I am  hungry, mom", your kids will open the refrigerator to find countless healthy options!  Happy summer and happy smart snacking!

Summer is here and I am ready for some road trips! It's not always easy to find the healthiest options when traveling, and it's hard to stick to your regular eating and exercise routine.  Read on for some of my tips on how you can stay healthy while traveling.

Tip #1: Be Prepared
We were on a road trip last summer in the Pacific NW. As we were traveling along the coast, in the middle of nowhere, with no restaurants around, I was happy that I took the time to stop at Trader Joes beforehand to load up on the food I needed for the week. I made this delicious salad that we stopped to eat overlooking this amazing view of the ocean.  Being healthy on the road does require a little bit of preparation, but it is so worth it!  Find the closest Trader Joes or Whole Foods which usually offer pre-cut veggie and salad packs, hummus and other great snack items.

 It's something we need to think about every single day.  What's for breakfast, lunch and dinner?  What and when are we going to eat? Staying with a healthy diet could not be possible without planning ahead.  With busy schedules and lifestyles, meal planning is definitely a must!

Here are some of my tips for meal planning.  My weeks are definitely easier when I plan ahead and have quick and easy meals ready to go!

1.      Tired of the same old meals? Look through recipes for new ideas. Check out a new cookbook. Browse websites and Pinterest.  Make your grocery list off of the new recipes that you want to try.
2.    Create a place to save recipes and keep them organized. Make a list of regular items that you make and family favorites and rotate them throughout the month.
3.    Ask for input from kids and other family members.  If my son complains about having the same thing all of the time, I make sure to ask him what he would like for meals before I go to the grocery store.
4.    Have fun cooking seasonally. Visit farmer’s markets, participate in a Community co-op produce basket program.
5.    Start a weekly meal planner calendar, wipe board, computer/iPad or on a note pad. Your family will always know "What's for dinner?".
6.    Plan themed cuisine nights, such as, Italian Night, Pizza Night, Taco Night.
7.    Make a grocery list and choose a convenient shopping day that works best for your schedule. 
8.  Check what's on sale and plan your meals around those ingredients.   
9.    Don’t overstuff the refrigerator. Buy what you think you will consume each week so you don't have to throw anything away!
10.  Be strategic about freezing leftovers.  
11.   Keep a well-stocked pantry:  beans, grains, canned tomatoes, soup stock.
12.  After grocery shopping, spend time prepping meals for the week.   Cook once, eat twice. Make double batches for the next day. Pack lunch while making dinner.

You probably have heard the phrase, “Eat Your Greens”.  Greens are a highly nutritious addition to our diet and are they essential for a healthy body and strong immune system.  Read on to find out all the benefits of eating greens, types of greens and different ways to "Eat Your Greens".

1.  Nutrients in greens include: calcium, magnesium, iron, potassium, phosphorous, zinc and vitamins A, C, E and K.  Greens are loaded with fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals.   In addition, leafy greens are high-alkaline foods which help neutralize the acids in your body. 
​
2.  Some of the many health benefits of greens include:

• Blood purification
• Increased energy
• Improves heart health
•  Protects against high cholesterol
• Disease prevention
• Improved circulation
• Strengthens immune system
• Builds healthy bones with calcium content
• Improved liver, gall bladder and kidney function
• Cleared congestion, especially in lungs, by reducing mucus
• Promotion of healthy intestinal floral

 
3.  Examples of “greens”: Bok choy, cabbage, kale, collards, chard, mustard greens, watercress, arugula, endive, lettuce, wild greens, spinach, beet greens.

How do you like to eat your greens?  I like to think about getting my greens at each meal.  To do this, I would start the morning with some spinach in my smoothie, have a fresh green romaine lettuce salad for lunch and some steamed kale for dinner! It’s as easy as that!  Here are some other ways to enjoy them:

• Smoothies:  add spinach, kale, parsley, chard, mint
• Salads: add a variety of greens to your daily salad
• Wraps:  add your favorite hummus and other favorite ingredients to romaine leaves, Bibb lettuce and chard leaves. 
• Soup: garnish your soup with spinach, chard, kale
• Stir Fry: add your favorite greens with other vegetables and serve over rice
• Sauté: add greens to olive oil and garlic
• Steam:  add your greens to an Instant Pot or steamer basket

 Start today by incorporating more GREENS into your diet? What are your favorite ways to eat them?

Self-love may be thought of as selfish or narcissistic, but how can we take care of and love others if we can’t love ourselves first?  When we love ourselves, we nourish our body, mind and spirit to be the best version of ourselves, and in turn can love and nourish others.  Self-love is a defined as having appreciation and regard for one’s own well-being and happiness.  Self-love grows from actions that support physical, emotional and spiritual growth.  Self-Care and Self-Love go hand in hand.  When you take care of yourself, you are loving yourself.  There are countless ways to practice self-love, here are 10 ideas on how you can practice loving  your amazing Self!​

 1.      Eating healthy is definitely a way of loving yourself and loving your body! By eating nourishing foods,                you are providing your body with optimal nutrition! 
2.      Take time out for yourself for yoga,  meditation and relaxation.  Calm your mind and stay in tune with                yourself and your intentions.
3.      Exercise to fuel your body and give you energy.  Whether you need a vigorous workout or a walk in the           park, move your body!
4.      Follow your passions and do what you love. Give your energy to people and things that make you                       happy.
5.      Practice daily gratitude. Create daily rituals to remember all that you are grateful for.
6.      Set boundaries, and learn to say no to activities and situations that cause extra stress on you.
7.      Forgive yourself.  Live in the present and move on from any past mistakes and regrets.
8.      Don’t compare yourself to others. Enjoy who you are and your own special gifts.
9.      In a negative rut? Make a list of all of your strengths and accomplishments to lift you up!
10.  As I learned from Louise Hay’s mirror work for creating self-love, look in the mirror and repeat                            affirmations, telling yourself how much you love yourself! Why not give it a try!​

There are so many different diets that it can be hard to decide which one is best.  Trying to “stick” to a diet can often lead to frustration, deprivation and overeating.  Over the years, I have followed different diets, such as, Vegan, Raw and Vegetarian, but have found that I personally don’t like to have a label tied to the way that I eat, or have a strict diet that is hard to "stick" to. I like to focus on eating nourishing, plant-based, real food that keep me healthy and provides my body with the nutrients that it needs.  What has worked for me and my family is “Clean Eating” which is consuming primarily whole, unprocessed, real food. While clean eating may not sound very exciting or flavorful, it actually can provide an array of flavor and options. Eating a clean diet of whole foods and unprocessed ingredients ensures you get adequate amounts of essential nutrients and minerals, like vitamin B12, magnesium, calcium, fiber and much more. Whole foods boast incredible nutrition profiles, and it’s best to eat a wide range of nutrient dense foods to ensure any nutritional void is filled. When you stick to whole foods, you’re much more likely to keep your caloric intake at an appropriate level for your body and maintain a healthy weight as a result.

Whole foods actually fill you up and fuel you, whereas empty calories, like those found in processed foods like, candy and chips, fill a mental craving, but don’t physically fill you up. Your mindset will improve when you switch to whole foods since it’s hard to feel guilty after filling up on genuine nutrients. Whole foods also regulate cholesterol levels and ward off cancer, heart disease, dementia, and many other conditions. In addition, the high fiber content of fruits, vegetables, and grains keeps the digestive system in tip-top shape, which is essential to optimal health.  Other benefits of clean eating include, weight loss, increased energy, clearer skin, shinier hair, better sleep and increased mental well-being.

The 12 steps below will help you start on your journey to eating clean. Pick one or more to try each week.

1. Eat Whole Foods
Whole foods are those that occur in nature and don’t go through a lab or another manufacturing unit.  Have you heard the statement: "If it comes from a plant, eat it; if it’s made in a plant, avoid it"!  Examples of whole foods include fresh fruits and vegetables, legumes, whole grains, nuts, and seeds.

2. Spend time in the kitchen
When you cook for yourself, you’re almost guaranteed to up the nutritional value of your food. Experiment with new recipes each week.  Try meal prepping to have healthy items on hand and ready to go for quick meals.  Restaurant food is more processed, less fresh, and often over seasoned. Keep it simple and then build your repertoire as you learn more.
 
3.  Eliminate refined sugar and carbohydrates
You’ll want to remove white foods (like white sugar and white flour) from your diet if you’re aiming to eat clean. This includes all standard desserts containing white sugar, as well as, white pasta, white rice, white bread, and pastries.

4. Drink Water
Start each day with a glass of fresh lemon water. The many benefits of this include: helps flush the digestive system and rehydrate the body, helps purge toxins from the body, balances the acidity in your body and boosts your immune system.  Make sure to stay hydrated throughout the day. Add lemon or fruit to make water more flavorful.

5. Maintain blood sugar.
Keeping your blood sugar stable greatly contributes to healthy food choices. When you wait too long between meals or eat processed foods that spike blood sugar – leading to a crash in energy – you’re more likely to reach for sugar, fat, or caffeine to keep your energy up. If you continue this cycle, you’ll always feel irritable and exhausted. If you ensure you eat whole foods every 3–4 hours, your blood sugar and mentality will remain stable.

6.   Remember the magic combination of protein, fat, and complex carbohydrates.
You should aim to get a serving from each group at every meal. This will create optimal blood sugar levels and stave off your cravings and brain fog. Some examples of great protein sources include fish, tempeh, and tofu. Top-notch fat options are avocado, olive oil, nuts, and seeds. When reaching for complex carbs, try quinoa, brown rice, or sweet potatoes.

7. Add herbs and spices
Adding herbs and spices will enhance the flavors of your dishes and add many health benefits without the extra calories.

8. Watch out for fat, salt, and sugar.
This is easier than you think, particularly if you’ve cut out processed foods, which are responsible for most of our excess calories and high levels of fat, sugar, and salt. Clean foods are usually naturally low in all of these ingredients. Try natural sugars such as raw honey, maple syrup, or dates.
  
9. Don’t drink your calories.
High calorie drinks like specialty coffees and soft drinks can tack on many extra calories. Always choose water first or unsweetened tea.

10. Exercise
Regular physical activity is a must for many reasons. Not only does it decrease fat, strengthen and build muscle, and help you burn more energy at rest, it keeps your heart, lungs, and bones healthy and strong.

11. Savor Your Food
Take your time to enjoy meals whether alone or with family. Sit down and enjoy all of the flavors of the meal. Try to keep distractions such as phone and television out of reach to fully enjoy the meal.

12. Clean Out Your Pantry
Toss foods that contain processed ingredients such as, preservatives, high fructose corn syrup, trans fats, artificial flavors or sweeteners and any ingredient that you don’t recognize or cannot pronounce. These processed ingredients can be harmful to your health.
 
 
*Adapted from Integrative Nutrition, Inc.