DIY Essential Oil Perfume & Cologne

I get most of my book recommendations by reading books that recommend other books and also from the many podcasts I listen to.  Last fall, I was in Scottsdale at a customer convention.  I had some time in between the daily sessions and dinner, so I went for a walk on the golf course.

I had just received the recommendation to listen to the Lifestyle Locker Radio podcast from my chiropractor.  I had already listened to a couple and I liked the weekly conversations.  The next one in queue was about essential oils.  The guest on the podcast was Eric Zielinski, author of The Healing Power of Essential Oils.


Up until this point, my knowledge on essential oils was pretty limited.  After listening to this podcast, I was blown away, so much so that I ordered the book that day.  If essential oils interest you and you are trying to remove toxic things from your life,  I highly recommend this book.  The author has all kinds of great tips and recipes that you can easily work into your daily routine.

A small example of something I did was with body lotion.  Rather than use store bought lotions with ingredients I cannot pronounce, I used the recipe from the book.  It’s pretty straight forward, fractionated coconut oil with three essential oils; orange, peppermint and rosemary.  The author does not endorse any essential oil company.  I did my research and landed on Rocky Mountain Oils.  So far I have been very happy with their products, customer service and free shipping on all orders!

Another example of something I am going to try is with cologne.  I have worn cologne every day of my life up until this past year.  After learning more and more about how things put on our skin is so quickly and easily absorbed into our bodies, I have been much more cautious about what I am using.  I recently received the following recipes for both cologne and perfume.  It’s a great way to use something you know is not some synthetic fragrance  with serious effects on the body (especially the brain) and have been linked to Alzheimer’s, dementia, auto-immunity and even cancer.


Mexican Hot Chocolate Cookies

Here is another great cookie recipe that is both gluten and grain free.  This is a nice recipe to make, especially if you have ripe avocados that will quickly go from ripe to rotten!






2 small ripe avocados, peeled, pitted, and mashed (about 1 cup)
1 large egg
3/4 cup coconut sugar
1/2 cup raw cacao powder
1/2 cup blanched almond flour
1/4 cup coconut butter
1/2 tsp baking soda
1 TBSP ground cinnamon
1 tsp chili powder
1/4 tsp sea salt
2 tsp pure vanilla extract
2 oz dark chocolate, chopped


  1. Preheat oven to 350ºF. Line 2 large baking sheets with parchment paper.
  2. In a food processor, combine all of the ingredients except the dark chocolate. Process until well combined and smooth.
  3. Fold in the chocolate chunks. Drop tablespoonfuls of the dough onto the prepared baking sheets, leaving about 2 inches between cookies. Using lightly moistened fingers, flatten the dough into cookie shapes. Bake 12-15 minutes, or until just set. Let cool on the sheet on a wire rack for 15 minutes before removing to rack to cool completely. Store leftovers covered in the refrigerator.

This recipe is from PALEO Magazine:  Link to the Recipe

CBD And How It Works In Our Bodies

The human body has what is called an endocannabinoid system inside our brains and nervous systems. According to Wikipedia, “The endocannabinoid system (ECS) is a biological system composed of endocannabinoids, which are endogenous lipid-based retrograde neurotransmitters that bind to cannabinoid receptors, and cannabinoid receptor proteins that are expressed throughout the mammalian central nervous system (including the brain) and peripheral nervous system. The endocannabinoid system is involved in regulating a variety of physiological and cognitive processes including fertility, pregnancy during pre- and post-natal development, appetite, pain-sensation, mood, and memory, and in mediating the pharmacological effects of cannabis.”

That’s quite a mouthful of technical and medical jargon, isn’t it? Here’s what it means in plain English: your body and central nervous system are actually designed to work with cannabinoids. Because of that, hemp is a true wonder of nature. No, we probably don’t need the THC found in marijuana (although it may have some health benefits), but we do need the benefits of the many cannabinoids found in hemp, especially CBD!

While CTFO refrains from making any medical claims for CBD oil, there is a large body of medical and scientific research extolling the many benefits of this natural product. Some people are reporting relief and help for a wide variety of health issues. We say, it’s good for you! Try it and see if it helps with a problem you’re having. If it does, great. Tell your family and friends about it. We choose to let our CBD oil speak for itself. Our oils are of the highest purity and are independently tested for potency by an outside laboratory. We are even bold enough to post those lab results right on our website!

CTFO offers full spectrum oil (CBD plus all the other cannabinoids found in hemp, but with less than 0.2% THC (which means it is effectively THC free!). The full spectrum oil is taken orally under the tongue and comes in 300, 500, 750 and 1500 mg CBD strengths. We also have CBD isolate oil (completely free of all other cannabinoids other than CBD) in strengths of 500 and 1500 mg. These may be preferred by those who are required to take a drug test for employment. Please note that some drug tests do look for more than just THC, so CTFO cannot guarantee you will pass a drug test if using these products, including the Isolate products.

CBD oil is the hottest thing to hit the nutritional market in decades. According to Cannabis research firm Brightfield Group, the CBD market will be a $5.7 billion market by next year, and a $22 billion market by 2022. So not only is CBD good for your health… it’s good for your WEALTH!!

To learn more about CTFO and the more than 70 CBD based products they have to offer, CLICK HERE to go to the website.

* This blog post was taken from the CTFO business resource center

Is Keto Bad for Cholesterol?

This is a very informative article from Mark’s Daily Apple.  It goes much deeper in to cholesterol than just a total number you receive from a lipid panel test.  There is way more to the story than just total cholesterol!


How Does Sugar Impact Your Body?

This is a straight forward article talking about the impact sugar has on your body.  I think many of you who read the article, will be amazed at all of the different ways in which it does impact you.

The article will explain the impact to each of the following:

  • Brain
  • Mood
  • Teeth
  • Joints
  • Skin
  • Liver
  • Heart
  • Pancreas
  • Kidneys
  • Body Weight
  • Sexual Health

The word cloud below shows you all of the different words used to describe various forms of sugar in products.  It’s kind of overwhelming.  After reading these, you’re ingredient label reading will go to a whole new level.  You will see sometimes as many as 4-5 different forms of sugar in a product, or in the case of the product below, 9 times!

Here’s an example of “Find the Sugar” in an ingredient line of a National brand chewy granola bar:

Granola (Whole Grain Rolled Oats, Brown Sugar, Crisp Rice [Rice Flour, Sugar, Salt, Malted Barley Extract], Whole Grain Rolled Wheat, Soybean Oil, Dried Coconut, Whole Wheat Flour, Sodium Bicarbonate, Soy Lecithin, Caramel Color, Nonfat Dry Milk), Semisweet Chocolate Chips (Sugar, Chocolate Liquor, Cocoa Butter, Soy Lecithin, Vanilla Extract), Corn Syrup, Brown Rice Crisp (Whole Grain Brown Rice, Sugar, Malted Barley Flour, Salt), Invert Sugar, Sugar, Corn Syrup Solids, Glycerin, Soybean Oil, Contains 2% or Less of Sorbitol, Calcium Carbonate, Salt, Water, Soy Lecithin, Molasses, Natural and Artificial Flavor, BHT (Preservative), Citric Acid.

The total sugar is 7 grams, which is 29% of the total weight (24 grams), which is less than 1 ounce.

The easiest way to avoid a lot of sugar in your diet is to eat whole foods!


LINK: WebMD Article; How Does Too Much Sugar Affect Your Body

Natural Remedies for Cold & Flu

I came across this article in PALEO Magazine and wanted to share in hopes of opening your eyes to natural solutions to help during cold and flu season.

Most of us have been trained to take products like DayQuil, NyQuil, Tylenol, Theraflu, etc. to help with your cold.  The bottom line is these products do not get to the root cause of your problems.

The article goes into detail for each of the 10 natural remedies to help you with colds and flu.

1. Lifestyle: Nutrition & Rest
2. Probiotics
3. Vitamin C
4. Vitamin A
5. Apple Cider Vinegar
6. Garlic
7. Sweat
8. Echinacea
9. Ginger Root
10. Oregano Oil

Enjoy the article!


Intermittent Fasting or Intermittent Eating?

You’ve probably heard something recently about intermittent fasting.  I have been learning a lot about the topic over the last several months as well.  When I recently saw this short video from Mark Sisson, I thought he does a nice job of simplifying the topic.

I have adopted, for the most part, what Mark calls a “compressed eating window,” as opposed to intermittent fasting.  I typically skip breakfast and only have coffee with heavy whipping cream.  You might ask, “does this break my fast having heavy whipping cream?”  I used to wonder the same thing.  I found this great video from Two Fit Docs where they conducted a test on how your ketone levels were impacted after having heavy cream and even MCT oil in your coffee.

Intermittent fasting is no different than anything else when trying to live a Primal Lifestyle.  There is not one approach that fits all.  Each one of us has to play around and do what feels right.  If you wake up and you are not hungry, drink some water, coffee, or tea and see if you can make it to late morning or even lunch time.  Having some minor hunger pangs is not necessarily a bad thing.  Remember, your body is using this time to “recharge” cells, not to mention you are also trying to allow your body to burn fat from your hip and thighs as opposed to relying on carbs from your normal breakfast!

Over time, the ultimate goal is to have metabolic flexibility to where you can go without eating and still go about your normal day, and yes, even get a workout in without needing food for fuel.  As with anything new, go easy and trust how you feel.

Good luck!!

Benefits fo Intermittent Fasting:

  • Metabolic Flexibility
  • Metabolic Efficiency
  • Burn off Body Fat
  • Autophagy

Video: Mark Sisson – Intermittent Fasting (5mins)