Belly Oils

The last in the belly series, here are some recipes just for tummy rubs.

When massaging your abdomen be gentle with yourself, massage in the direction that your organs digest your food in and don’t overdo it. If you’re not sure, have a session with a massage therapist first so that they can show you the “how tos” for yourself and members of your  family.

Please be sure to read some of the warnings regarding essential oils at the bottom of the post and I highly recommend that you add some essential oil books to your library that provide the benefits of the oils, ways to use them, when not to use them, how to test for allergic reactions… I’ve listed some of my favourites below.

Essential Oil Recipes for Tummy upsets, scars and appetites

These recipes were created with pure therapeutic grade essential oils

To help your Digestion

1 oz of carrier oil blended with 4 drops Basil, 3 drops Rosemary, 3 drops Thyme, 1 drop Ginger and 1 drop Peppermint.
Gently massage over the abdominal area as needed but not to be used more than twice a day.

To Stimulate your Appetite

1/2 oz of carrier oil, 4 drops Basil, 4 drops Orange, 3 drops Coriander. Blend, breathe in and massage over your abdominal area.

To Suppress your Appetite

1/2 oz of carrier oil, 10 drops Fennel, 5 drops Bergamot. Blend and breathe in! You can also massage over your belly.


30ml of a lotion base, 1 drop Helichrysum, 3 drops Frankincense, 1 drop Neroli, 2 drops Chamomile. Blend and massage into visible scars and you’ll begin to notice they fade.

Momma’s Belly Oil Blend (helps to prevent stretch marks during pregnancy)

30 ml carrier oil, 15 ml Wheatgerm oil, 5 drops Carrotseed, 7 drops Rose, 6 drops Lavender, 5 drops Tangerine. You can also add a few drops of Vitamin E to this oil. Blend and massage into belly daily.


Carrier oils: my favourite is Sweet Almond Oil. Jojoba Oil is also very good for the skin. If you don’t like the oily residue find a vegetable based natural lotion at a health food store that carries body care products.

Light sensitive: Citrus oils such as Orange, Bergamot and Neroli are photosensitive and it is not recommended that you use them before going out into the sun.

Skin sensitive:  While they may be all natural you can still have allergies to them. Be sure to test blends on a small portion of the skin and watch for any redness or swelling in the area over 12 hours before applying all over.

Contra-indications: some oils are not safe for some conditions, especially pregnancy. Be sure to check your essential oil reference guide to ensure you’re using essential oils that are safe for you.

Suggested Reading – These are my Essential Oil favourites!

The Fragrant Pharmacy by Valerie Ann Worwood – an excellent guide to essential oils and their safe use for all family members, including pets.
The Illustrated Encyclopedia of Essential Oils by Julia Lawless – a guide to using the oils in Aromatherapy and Herbalism
Complete Aromatherapy Handbook by Susanne Fischer-Rizzi – I love this book, the stories and histories of the oils as well as ways in which to use them.

Sometimes just a whiff of a calming scent can settle the emotions that upset our stomach…what are your favourites?


Tummy comforts….indulge!

Still following the belly theme for the month one can’t ignore the importance of “Comfort Foods”.

I don’t know about you but I have some that are just “have to haves”, usually when I’m feeling overwhelmed and exhausted. I think when using food for comfort it’s a great idea to question the “why” of it so that it isn’t an habitual way of dealing with emotions. That is when it’s more a covering up of something rather than a comfort.  Eating with mindfulness plays a large role in recognizing that. But you know….sometimes….I think it’s a good idea to just give yourself permission to indulge!

Many of my clients talk about not allowing themselves this or that because it’s bad for them, cutting things out of their lives, only allowing themselves so many minutes, hours, days to just deal with it and get over it….not very often do they talk about what they are allowing themselves to do, for themselves, that feels good to them. Outside of the media, who says we have to stop enjoying the things we do? who says we only have so many minutes to “just get over it”?….if you take a few deep breaths into the belly, shut off the mind and listen to your body and your heart, let them lead the way…you’ll probably discover a self of allowing rather than disallowing, a self that knows that cutting ourselves off from comfort and joy shuts us down rather than opens us up, that a gentler, more tolerant self is really what our inner being is. A self that allows us to enjoy what’s good without overindulging.

Comfort foods don’t have to be unhealthy or laden with fat and in my personal, inner beings quest to eat healthier I find recipes that incorporate healthier indulgences. I hunt for organics and whole grains where I can find them and I usually add more veggies than recipes call for and substitute anything processed with a different ingredient. They still taste great, give comfort and I don’t feel deprived of my favourites …here are a couple of recipes

I recently discovered this delicious recipe in a magazine. I used natural cheeses without dyes or additives. I added onions and garlic to the pasta as it boiled and also diced up some fresh tomatoes and tossed them in before baking. I had some asparagus on the side and I think next time I’ll add some chopped broccoli or fresh spinach to the recipe.

Bobby Deen’s MAC&CHEESE

You’ll need: 2 cups uncooked multigrain macaroni
3/4 cup shredded Cheddar cheese and 3/4 cup shredded Parmesan cheese
1/2 cup Skim Milk
2 Egg whites, lightly beaten
1/4 cup reduced-fat sour cream
1 Tbsp Dijon mustard
1/4 tsp salt, 1/4 tsp pepper
1 (16 oz) bag frozen peas, thawed
1 cup finely chopped cauliflower
1/4 cup soft whole-wheat bread crumbs

Preheat oven to 350. Prepare macaroni to package directions. Drain well, cover and keep warm.Combine cheeses and next 8 ingredients in a bowl. Stir mixture into warm macaroni, spoon into a coated casserole dish. Sprinkle crumbs on top. Bake 30 to 35 minutes or until golden and bubbly.

AND for the “sweet tooth”…this recipe was shared with me by Arlene

In a food processor grind 1/4 cup sesame seeds, 1 cup oats, 1 cup walnuts, 1/4 cup sunflower seeds, 1 cup pecans.
Add: 1/2 cup carob or cocoa powder, 2/3 cup maple syrup or honey and 1/2 tsp. vanilla.
Mix well and pat into a pan. Refrigerate, cut into squares.

I wouldn’t change a thing with this recipe…it’s a delicious, healthy “power me up” treat!

WATCH for a special guest blog in MAY
from Carmen Daigle
Carmen is a Holistic Nutritionist and Personal Chef and you can find out more about what she does at

What healthy foods do you  indulge in as your favourite comfort foods? What ingredients do you substitute to make a favourite food healthier?

Greens, Beans and …..

mmmmmmmmmm another recipe! I wasn’t going to add one until later in the month but I’ve just made it, tasted it and it’s delicious AND nutritious.
Another big thank you to my friend Val for sharing it with me!

Greek Rice Pilaf

Greek Rice Pilaf

Colourful, Nutritious and Delicious!

1 large Onion chopped
2 tablespoons Olive Oil
2 Garlic cloves, minced
1/2 teaspoon ground B lack Pepper
4 cups chopped and washed Spinach
3 tablespoons fresh Lemon Juice
4 cups cooked Rice
1 cup frozen Peas
1 cup drained, cooked Chick Peas
2 Tomatoes, chopped
2 tablespoons fresh Dill
1 cup Feta Cheese, crumbled

In a heavy skillet saute onions and garlic in oil until onions begin to soften. Add garlic, mint and pepper, continue to saute for 2 minutes. Stir in spinach, lemon juice, tomatoes, chick peas, rice, peas and dill. Cover and cook 3-4 minutes stirring occasionally until spinach is limp and rice is hot. Stir in feta, let it sit for a couple of minutes and serve.

There is so much goodness in this recipe (besides the taste) with just the greens, beans and grain…the other additions just up the nutrition level!

Would love to hear your suggestions for some variations and additions…..

Root Vegetables during winter months

This seems the time of year we want the comfort that root vegetables seem to provide whether cooked on their own or roasted, put in soups and stews…theres something comforting about them.

Packed with comfort and nutrition!

Beet Roots are a source of phytonutrients (pigments that give them their rich red colour) that have been shown to have anti-oxident, anti-inflammatory and detoxification properties. These yummy roots are a really great source of dietary fibre, Vitamin C, Magnesium, Potassim, Folate and Manganese plus they are low in saturated fat and cholesterol. Add the Beet Greens and you also have good source of Protein, Folate, Pantothenic Acid, Phosphorus and Zinc, Vitamin A, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Calcium, Iron, Magnesium, Potassium and Copper.
When the weather is grey and rainy and cold I look to the comfort I receive from soup….yes, soup…full of veggies, warm in my stomach and delicious so this month I’m sharing a yummy good for you recipe from my friend Val.


5 medium Beets
4 medium Potatoes
1 lb ground Turkey
3 cups frozen Peas
3 cups Broth (chicken, veggie, you choose)
1 teaspoon Salt
1 tablespoon Flour
1 can Tomato Soup
Sour Cream

Dice beets, stalks and leaves, potato and onion. Brown meat, then simmer 1/2 hour in 6 cups liquid. Add vegetables and simmer until cooked. Mix tomato soup and flour together and add to soup. Add lots of Dill weed to taste. Cook a little longer to blend all the flavours. Add a dollop of sour cream to your soup once it’s in the bowl. Freezes well!

What are your favourite ways of cooking with beets? Share your fabulous, healthy and nutritious recipes using this key ingredient!