dōTERRA for Wellbeing (Creation Book)

CREATION BOOK

Oil Up

WELCOME

We're super-excited to share this Creation Book with you!

If you ' re new to the world of essential oils, before you start there are a few things we'd love to share with you on how to use them effectively & safely.

So head over to www.OilMeUpBaby.com/Oils where we'll walk you through the basics :-)

To buy the oils and recipe books simply visit www.OilMeUpBaby.com/shop or contact us to get started.

If you have any questions about this book, or starting your own online essential oils business, don't hesitate to contact us! Have fun!

ABOUT

Essential oils have become increasingly popular in recent years as people look for natural ways to support their physical and emotional wellbeing. These highly concentrated oils are extracted from plants, flowers, and herbs and can be used in a variety of ways, including aromatherapy, topical application, and even ingestion. One of our favourite uses for essential oils is in cooking and food and drink preparation, especially the cocktails. They can add unique and delicious flavours to dishes and drinks, but we love that they do this while also offering a range of health benefits.

This creation book has been created to promote wellness using essential oils in the recipes. Each recipe in this book has been carefully crafted to include essential oils that offer specific benefits, such as promoting relaxation, supporting digestion, muscle repair and recovery, or boosting immunity. By incorporating these oils into your day-to-day life, you can experience the benefits of these powerful natural remedies in delicious and enjoyable ways.

Whether you ' re new to essential oils or have been using them for years, this creation book is a great resource for anyone looking to promote wellness through natural remedies, diffuser blends and healthy, delicious foods and drinks!

Oil Up

You'll also need a diffuser and fractioned coconut oil + roller bottles for the blends.

These are the oils you'll need to have to make all the cards inside this book.

OIL

Inside...

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ROLLER CARD

Support Those Joints

WILD CARDS

After Sports Soak

Flexibility Massage Oil

EAT CARDS

Commitment Roasted Carrot & Fennel Soup

Stay Strong Lemongrass Chicken

Mini Protein Stamina Cheesecakes

DRINK CARDS

Healthy Hormone Mint Hot Chocolate

Sports Recovery Electrolyte Drink

Fennel Grapefruit Cocktail

Adrenal Support Mocktail

BLEND CARDS

The Determinator

Curb the Craving

Fruity Motivator

Power Without Tension

Thyme for Balance

WHY WE CHOSE THESE OILS...

Clove is a popular oil that's been used for centuries for its many health benefits and is known for its warm & spicy aroma It's famous for its ability to promote oral health, and can be used in mouthwash or toothpaste to help prevent tooth decay, fight bad breath and even soothe sore gums. It is a game changer when you have a toothache, particularly due to its antiinflammatory properties.

It can be used topically to soothe sore muscles or joints and help reduce swelling and pain which is fantastic for using after sports to help recovery. It can also be used to improve our overall health as it helps boost the immune system, as it contains powerful antioxidants that can help to fight off bacteria and viruses, reducing the risk of illness and infection

We also love Clove due to its ability to enhance mental clarity and reduce stress. The warm and spicy aroma can help to promote relaxation and reduce anxiety, making it an excellent choice to boost your overall well being.

It's a hot oil though, so it needs to be used with caution and diluted at the right ratios!

COPAIBA

Copaiba is one of our favourite oils, as it has so many health benefits for both physical and mental wellbeing. Really, we couldn’t be without it! One of the primary benefits of Copaiba is its anti-inflammatory properties that come from the beta-caryophyllene it contains, which is a natural chemical compound that has been shown to have powerful anti-inflammatory effects on the body. This makes it an excellent choice for those suffering from chronic pain, arthritis, or other inflammatory conditions.

Dealing with chronic pain can seriously take its toll on both your physical and mental wellbeing, so using Copaiba regularly can help you manage the pain physically and support you mentally, potentially giving you a new quality of life.

It's also known for its anti-bacterial and anti-fungal properties so it can be used to help prevent and treat infections, including skin infections and respiratory infections. It has even been shown to have a positive impact on mental health, as it can help to reduce stress and anxiety, promote relaxation and calmness, and improve overall mood.

It's such a versatile oil in that it can benefit health and wellbeing in so many ways, which definitely makes it an oil for wellness

WHY WE CHOSE THESE OILS...

FENNEL

Fennel is known for its anise-like aroma and flavour and providing many health benefits for both physical and emotional wellbeing. It can be used to improve overall digestion and to relieve indigestion, flatulence, bloating and constipation It can also help to boost metabolism, promote healthy weight loss and reduce appetite

It has oestrogen-like properties that make it an excellent choice for women ' s health as it can help to regulate menstrual cycles, reduce menstrual cramps, and alleviate symptoms of menopause.

When used properly it can help to promote healthy respiratory function, potentially allowing you to breathe well with deep nourishing breaths, which also benefits you when you exercise. It even boosts the immune system as it has anti-bacterial and anti-fungal properties that can help to prevent and fight respiratory infections

On an emotional wellbeing level it has a calming effect on the mind and body and can help to reduce anxiety, promote relaxation and even improve sleep quality.

This oil is great to use for all the family and can be easily incorporated into your general lives by adding it to your cooking, which is a simple yet tasty way to reap all the benefits from this delicious oil.

THYME

Thyme has a delicious herby scent with a freshness that just smells like health. It’s derived from the Thyme plant and has numerous health benefits

It has strong anti-bacterial properties that help to fight illnesses and infections, which is why it's often used in natural remedies for colds and flu. Additionally, Thyme is a potent anti-inflammatory, which means it can help reduce inflammation in the body and promote healing. This makes it particularly beneficial for athletes or fitness enthusiasts who are looking to speed up recovery after exercise.

For women, Thyme essential oil is an excellent addition to any wellness routine as it has been shown to be effective in regulating menstrual cycles, reducing menstrual pain and discomfort, and relieving symptoms of menopause Thyme oil contains high levels of thymol, which has been found to balance oestrogen levels and reduce the risk of breast cancer

Thyme can also help improve digestion and boost metabolism, which can be incredibly beneficial for overall fitness. By helping the body digest food more efficiently, Thyme can help to prevent bloating and stomach discomfort, making it easier to achieve weight loss goals. It is an incredibly powerful oil that can have numerous positive effects on wellbeing, fitness, and women ' s hormones.

WHY WE CHOSE THESE OILS...

PEPPERMINT

Peppermint is one of the most popular essential oils, being fresh and cooling and having many benefits for overall wellbeing, fitness and women ' s hormones.

It's a popular choice for aromatherapy and natural healing due to its refreshing and invigorating scent. It's also known to have extremely potent analgesic and anti-inflammatory properties that can really help to alleviate pain and reduce inflammation in the body, which makes it an excellent essential oil for post-workout recovery and general fitness It can soothe, cool and refresh tired muscles, helping them recover so you can continue training and working out.

It’s a great oil for women as it has been shown to be effective in reducing menstrual pain and discomfort and can also help to alleviate symptoms of menopause, such as hot flashes and mood swings. It also has great benefits for digestive health, as it can help to soothe stomach discomfort and relieve bloating. Peppermint is refreshing and uplifting and can help to promote mental clarity and reduce stress levels Its cooling properties can also help to relieve tension headaches and promote relaxation It has numerous positive effects, from its ability to reduce pain and inflammation to its uplifting and refreshing scent, which all considered together make Peppermint a versatile and valuable addition to any natural wellness routine.

LAVENDER

Lavender is a ‘wonder’ oil and is best known for being gentle and versatile with numerous benefits for overall wellbeing, fitness, and women ' s hormones. It's well-known for its calming and soothing properties, which can help to reduce stress and anxiety levels. It's also rich in compounds that have anti-bacterial, anti-inflammatory and analgesic properties, making it beneficial for a range of health issues.

Its soothing and relaxing properties can also promote restful sleep, which is essential for fitness and overall health, which contribute to helping you to feel well rested and continue the next day with your wellness plan. It can even help to reduce muscle tension, soreness and pain after exercise.

It's wonderful at relieving menstrual pain and discomfort, and promotes overall emotional wellbeing and balance. It has been shown to be effective in reducing symptoms of anxiety, depression and stress associated with premenstrual syndrome (PMS), and hormonal imbalances. It's a valuable tool to improve natural health and wellness.

Its ability to promote relaxation, reduce inflammation and pain, and improve sleep quality make it an excellent choice for anyone looking to make improvements to their wellbeing.

WHY WE CHOSE THESE OILS...

YLANGYLANG

Ylang Ylang is a powerful and fragrant essential oil with many benefits for overall wellbeing, fitness and women ' s hormones. It's known for its sweet floral scent, which can help to promote relaxation and reduce stress levels Ylang Ylang is also rich in compounds that have anti-septic, antiinflammatory and analgesic properties, making it beneficial for a range of health issues.

For fitness enthusiasts, Ylang Ylang can help to reduce muscle tension, promote relaxation and reduce inflammation. Its soothing and calming properties can also improve sleep quality, which is essential for recovery after exercise.

It can also help to balance hormones, reduce menstrual pain and discomfort, and promote emotional wellbeing It has been shown to be effective in reducing symptoms of stress and anxiety associated with premenstrual syndrome (PMS) and menopause

Ylang Ylang is a beautiful tool to improve your natural health and wellness, as it’s ability to promote relaxation, reduce inflammation and pain, and balance hormones make it an excellent choice for fitness enthusiasts, while its benefits for women ' s hormones and emotional wellbeing also make it a versatile d l bl ddi i l wellness routine.

CLARYSAGE

Clary Sage is often thought of as a woman ' s essential oil and predominantly used for hormonal issues and although it's amazing at that, it also has many other benefits that can increase the level of overall wellbeing, which are applicable for men and women

It’s loved by fitness enthusiasts, as it can help to reduce inflammation and muscle tension, making it a valuable tool for post-workout recovery. Additionally, it has been shown to have a calming and soothing effect on the nervous system, which can help to reduce stress levels and improve sleep quality. Clary anti-in irritatio impro hormo wome levels reduc Clary wellbe

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WHY WE CHOSE THESE OILS...

BERGAMOT

Bergamot is an uplifting, citrus oil that's very versatile and popular, with many benefits for overall wellbeing, fitness and women ' s hormones It's known for its energising and invigorating scent, which can help to improve mood and reduce stress levels

Bergamot oil is also rich in compounds that have antimicrobial and antiinflammatory properties, making it beneficial for a range of health issues. When working out it can help to promote energy and endurance, and it also has analgesic properties, which can help to reduce muscle pain and soreness after exercise. Its stimulating and refreshing scent can help to clear the mind and improve focus too, making it an excellent choice for pre-workout routines.

Bergamot can help to balance hormones, reduce mood swings and anxiety, and promote emotional wellbeing It's also beneficial for skin health, as it has anti-septic and anti-bacterial properties that can help to reduce acne and other skin irritations.

Bergamot has the ability to improve mood, boost confidence, promote energy, and reduce inflammation, which make it an excellent choice for fitness enthusiasts, while its benefits fo emotional wellbeing make it a perfect

GERANIUM

Geranium is a popular oil that's extracted from the leaves and flowers of the geranium plant It's known for having many health benefits for physical and emotional wellbeing, especially with regard to balancing hormones

It has been known to contribute to regulating the production of hormones, including oestrogen and progesterone. It's a great oil for women as it can be used to reduce symptoms associated with menstruation, such as cramps, mood swings and bloating. Additionally, it can help to regulate hormones and reduce symptoms associated with menopause.

It's amazing for the wellbeing of your skin as it has anti-bacterial and antiinflammatory properties that can help alleviate conditions, such as acne, eczema and dermatitis It works to reduce the symptoms and appearance of acne, but is especially beneficial if the acne is caused by hormonal imbalances

It can also be used to soothe minor burns, cuts and insect bites. Additionally, Geranium can help to reduce stress, anxiety and depression. It has a calming effect on the nervous system and can be used to promote relaxation and improve sleep quality which will improve your mental and physical wellness.

WHY WE CHOSE THESE OILS...

GRAPEFRUIT

Grapefruit is a zesty citrus oil that is extracted from the rind of grapefruit. This oil provides several health benefits for physical and emotional wellbeing.

One of the main benefits of the Grapefruit essential oil is its ability to promote weight loss, which is quite a benefit, as carrying excess weight can have detrimental affects on physical health & mental health too It can be used to reduce appetite, increase metabolism, and promote fat burning. It can also help to reduce cellulite and promote lymphatic drainage.

It also has anti-bacterial and anti-fungal properties that can help to prevent and treat infections. It can be used to treat acne, athlete's foot and other skin infections too.

Grapefruit also has a positive impact on your mood and emotional wellbeing It can help to reduce stress, uplift the spirit, and promote mental clarity It can be used to promote healthy digestion as it can be used to alleviate indigestion, reduce bloating, and promote bowel regularity.

Grapefruit is an all rounder for health and wellness as it benefits so many different but essential areas of your mind and body.

LEMONGRASS

Lemongrass essential oil is an exotic oil that's extracted from the leaves and stems of the lemongrass plant It has a sweet yet sharp zesty aroma with an herby undertone, which is great for uplifting your mood and restoring low energy.

One of the key benefits of Lemongrass essential oil is its ability to soothe muscle pain and promote healthy joints. It has anti-inflammatory and analgesic properties that can help to alleviate joint pain, muscle aches and headaches. It also has anti-fungal and anti-bacterial properties that can help to treat skin infections, such as ringworm and athlete's foot. It can even be used to reduce acne and other skin conditions.

Additionally, Lemongrass essential oil has a calming effect on the nervous system and can be used to reduce stress and anxiety, and for treating high blood pressure to some degree. It can also be used to promote mental clarity and focus. It's great for a sluggish digestive system and relieves digestive issues, such as bloating, constipation and indigestion.

It can be used aromatically, topically and internally making it easy to add it to your health and wellness plan.

WHY WE CHOSE THESE OILS...

DEEPBLUE

Deep Blue is a powerful blend of essential oils specially formulated by doTERRA to soothe sore muscles and joints, and it works so well for getting deep into the muscles to soothe the source of the pain. This oil obviously provides several health benefits for physical wellbeing.

It's very popular with people who are into sports and fitness and professional sports players due to its ability to reduce inflammation and alleviate pain. It contains Wintergreen, Camphor, and Peppermint oils, which have cooling and analgesic properties.

These oils can be used topically to alleviate sore muscles, joint pain, and help the body recover after physical activity and work wonderfully well at relieving headaches, especially when caused by tension. It can be used to improve circulation and reduce muscle spasms, as well as reduce bruising and promote healing after injury.

It also has a positive impact on mental well-being as it can help to reduce stress and anxiety and promote relaxation. It can be used topically and aromatically, however it needs to be diluted carefully at the right ratios and used in the right areas, so make sure to avoid sensitive areas as it has warming, yet cooling effects too

MOTIVATE

Motivate basically does what it says on the bottle, it motivates in every sense of the word. It’s one of doTERRA’s unique blends of essential oils that's specially formulated to promote feelings of confidence, courage and motivation!

It can be used aromatically or topically to provide a range of benefits for physical and emotional wellbeing. One of the primary benefits of Motivate is its ability to boost energy and focus. It contains peppermint and citrus oils, which have invigorating and uplifting properties. This makes it an excellent choice for athletes, students, or anyone needing to stay focussed and alert throughout the day

It also has a positive impact on mood and emotional wellbeing. It can help to reduce anxiety, improve self-confidence and promote a sense of empowerment, so it's a great oil for those suffering from depression or anxiety as it can lift the spirits and help motivate through a physical, emotional, mental and energetic movement, any of which may have become stagnant within the mind and body.

Additionally, Motivate essential oil can help to reduce stress and tension in the body It can be used to soothe sore muscles and joints, reduce inflammation, and promote overall relaxation

ROLLER CARD

SUPPORT THOSE JOINTS

Add oils to a 10ml roller bottle and top up with fractionated coconut oil.

This roller blend is a great way to support your joints and maintain your agility. To use, apply the roller blend to the affected joint after a strenuous workout or when you feel your joints need a little bit of TLC. The oils selected have cooling effects that can help soothe sore muscles and joints, work on repairing tendons and ligaments and reduce pain and inflammation Apply as needed Simply roll the blend onto the joint and massage it gently in.

WILD CARDS

AFTER SPORTS SOAK

1 tablespoon Coconut Oil

1 ½ cups Epsom Salts

½ cup Pink Himalayan Salt

½ cup Bicarbonate of Soda

8 drops Lavender

4 drops Copaiba

4 drops Deep Blue

2 drop Lemongrass

2 drop Thyme

Mix the essential oils in a bowl with the coconut oil. In a separate bowl mix the epsom salt, Himalayan salt and bicarbonate of soda together until well combined.

Add the essential oils and continue to stir until the oil is evenly distributed. Store in a large glass jar.

Add a handful into a hot bath water and soak for at least 20 minutes.

EXPERIENCE

This After Sports Soak is a powerful blend of essential oils and salts that can help to promote relaxation and rejuvenation after a workout. This recipe includes Epsom salts, which are known to help ease muscle soreness and promote relaxation. Pink Himalayan salt is rich in minerals that can help to soothe tired muscles and detoxify the body. Bicarbonate of soda can help to neutralise acids in the body, helping to reduce inflammation and pain. The essential oil blend used in this recipe includes Lavender, which is known for its calming and relaxing effect on the body and mind. Copaiba, Deep Blue and Lemongrass are popular choices for their antiinflammatory and pain-relieving properties. Thyme is known for its antimicrobial properties, which can help to promote skin health and prevent infection. This After Sports Soak is a great way to relax and rejuvenate after a workout. It can help to ease muscle soreness and promote overall physical and mental wellbeing. It's also a great way to pamper and re-energise yourself as well as for practising self-care.

FLEXIBILITY MASSAGE OIL

L L N E E D M E T H O D

7 tablespoons Fractionated Coconut Oil

30 drops Deep Blue

20 drops Peppermint

15 drops Copaiba

10 drops Lemongrass

4 drops Clove Y O U

Combine all ingredients in a glass or metal bottle and swirl to combine. Store in a cool, dark place out of the reach of children.

To use: Massage onto skin after physical activity. Wash hands thoroughly after application.

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EXPERIENCE

This soothing Flexibility Massage Oil is a powerful blend of essential oils that can help to soothe sore muscles and promote flexibility. Fractionated coconut oil is used as the carrier oil in this recipe, which helps to enhance the absorption of the essential oils and moisturise the skin.

The essential oil blend used in this recipe includes Deep Blue, Peppermint, Copaiba, Lemongrass and Clove. Deep Blue is known for its cooling and soothing effect on sore muscles, while Peppermint can help to invigorate and refresh the body. Copaiba is a natural anti-inflammatory that can help to reduce pain and promote healing.

Lemongrass is known for its ability to ease muscle tension, and Clove has analgesic properties that can help to reduce pain. This massage oil is a great way to soothe sore muscles and promote flexibility.

This blend can be used before or after exercise or any physical activity to help ease soreness and support overall wellness. Massaging this blend into your skin can also be a great way to practise self-care and promote relaxation.

EAT CARDS

Y O U ' L

5 medium Carrots, cut into 1" chunks

1 medium Potato, chopped into 1" chunks

2 cloves Garlic, peeled

2 tablespoons Olive Oil

1 teaspoon Salt, divided

½ teaspoon Chilli Flakes

¼ teaspoon ground Cumin

5 cups Water

½ cup freshly squeezed Orange Juice

1-2 drops Fennel

Toothpick swirl Thyme

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M E T H O D

Preheat the oven to 220 degrees celsius. On a large rimmed baking sheet, toss carrots and potato with garlic cloves in 2 tbsp olive oil, ½ tsp salt, chilli flakes and cumin. Roast for 45 minutes or until caramelised and tender.

In a large pot, add roasted vegetables, Fennel and water. Bring to a boil.

Stir in the toothpick swirls of Thyme, add to taste.

Puree in a blender or with an immersion blender.

Stir in orange juice and remaining ½ tsp salt.

Commitment Roasted Carrot & Fennel Soup is a delicious and nutritious dish that offers a range of health benefits. This soup is packed with vitamins, minerals, and antioxidants that can help support overall health and wellbeing. First and foremost, the roasted carrots in this soup are rich in beta-carotene, which is converted into vitamin A in the body. Vitamin A is essential for maintaining healthy skin, eyes, and immune function. Carrots are a good source of fibre, which can help promote digestion and bowel regularity. Fennel, on the other hand, is a good source of vitamin C, which is important for immune function, as well as potassium, which can help regulate blood pressure. Fennel is also known for its anti-inflammatory properties, which can help reduce inflammation in the body and may be beneficial for individuals with conditions such as arthritis. This soup is low in calories and fat and can help keep you hydrated. Finally, the use of herbs in oil form such as Thyme not only add flavour to the soup but also offer additional health benefits due to their antioxidant and anti-inflammatory properties. This Commitment Roasted Carrot & Fennel Soup is a comforting and nourishing dish that can help support your overall health and wellbeing. So why not make a commitment to your health and give this easy and delicious recipe a try today?

E X P E R I E N C E

STAY STRONG LEMONGRASS CHICKEN

500 grams boneless Skinless Chicken Thighs Boneless Skinless

4 teaspoon Avocado Oil

Lemongrass chicken marinade: Juice of 1 Lemon

2 teaspoon Garlic Minced

1.5 tablespoon Brown Sugar (for less sweet: use 1 tbsp)

½ tablespoon regular Soy Sauce, not light or dark

1 tablespoon Fish Sauce

1 drop Lemongrass

Tenderise the chicken thighs on both sides with the back of a knife until it’s about ½ inch thick. It’s fine if there are some areas that are less thick than ½ inch. In a bowl or measuring cup, squeeze lemon juice. To the bowl, add brown sugar, soy sauce, fish sauce, minced garlic, and Lemongrass. Mix well.

Pour the marinade over the chicken thighs and mix until thighs are covered in the marinade. Store covered in the fridge for 30-60 minutes. The longer you marinate the chicken the more flavourful it will be. Heat a non-skillet or pan set over medium heat. Once hot enough, add avocado oil. Lay the chicken flat into the pan and fry on each side for 4 minutes (8 minutes in total) until they’re browned in certain areas, the juices run clear and you ' re certain they're cooked through.

Stay Strong Lemongrass Chicken is a flavourful and nutritious dish that offers a range of health benefits. Lemongrass is a herb that is commonly used in Asian cuisine and is known for its unique taste and aroma. Two of the main health benefits of Lemongrass are its anti-bacterial and anti-fungal properties, which can help to protect against infections and other illnesses. Lemongrass also contains compounds that have anti-inflammatory properties, making it a popular choice for individuals with conditions such as arthritis. Chicken is a good source of protein, which is essential for building and repairing tissues in the body. It's also a good source of vitamins and minerals such as vitamin B6 and zinc, which support immune function and skin health, respectively. This dish is great served with a side of vegetables such as bell peppers, onions and carrots, which are all packed with nutrients such as vitamin C and fibre. This Lemongrass chicken is a tasty and nutritious dish that can help support your overall health and wellbeing. It's great for after a workout to help build and repair tissues so you can more readily increase your strength and overall fitness.

EXPERIENCE

MINI PROTEIN STAMINA CHEESECAKES

1 ½ cups Light Digestive Biscuits

5 tablespoons salted Butter, melted

The Cheesecake:

8 oz Cream Cheese, room temperature (regular or low fat if desired)

¾ cup Plain 0% Fat Greek Yoghurt, room temperature

⅓ cup Granulated Sugar

1 Egg + 1 Yolk

1 teaspoon Vanilla Extract

2 teaspoon Lemon Juice

¼ – ½ teaspoon Lemon Zest

1 tablespoon Arrowroot Starch or Cornstarch

1 drop Bergamot

Preheat your oven to 175 degrees celsius and line a cupcake tin with 12 liners

Add digestives to a food processor and pulse until they are crumbs. Add in melted butter and pulse until combined. You can also use a plastic bag and pound with a rolling pin until they are crumbs, then mix the crumbs and melted butter in a bowl

Divide crumbs evenly amongst liners (about 1.5 Tablespoons each). Then, use your fingers to flatten and pack the crumbs on the bottom.

Bake for 5 – 6 minutes Remove from the oven and let cool for 5 – 10 minutes while you make the filling

While the crust cools, add cream cheese to a large mixing bowl and beat with a handheld electric mixer until smooth.

Add greek yoghurt, egg, egg yolk, sugar, vanilla extract, lemon juice, lemon zest, Bergamot and arrowroot powder On the lowest setting, mix again until smooth for 30 – 60 seconds. Do not overbeat.

Divide evenly amongst muffin liners and bake for 17 – 20 minutes or until the filling has just set – it should not jiggle or look wet

Let cool for 30 minutes at room temperature before transferring to the refrigerator. Chill for at least 3 hours.

Optional. Top with fresh berries and small mint leaves or a small spatter of low sugar strawberry jam.

Mini Protein Stamina Cheesecakes are a taste sensation that offer a range of health benefits. These mini cheesecakes are high in protein and low in sugar, making them a great option for satisfying a sweet tooth while also supporting overall health and wellbeing and helping to increase your level of stamina. Protein is essential for building and repairing tissues in the body, as well as supporting muscle growth and maintenance. The use of lemon and Bergamot in the recipe offers a citrus boost as these are high in vitamin C, which is important for immune function and skin health. Lemon and Bergamot are also known for their anti-inflammatory properties, which can help to reduce inflammation in the body and may be beneficial for individuals with conditions such as arthritis. The mini cheesecakes are low in sugar which can reduce the risk of certain diseases such as heart disease and diabetes. These guilt-free cheesecakes are a delicious and nutritious dessert option that you can enjoy while still working towards your fitness and stamina goals!

DRINK CARDS

HEALTHY HORMONE MINT HOT CHOCOLATE

Y O U ' L L N E E D

2 cups Unsweetened Vanilla Almond Milk, or milk of choice

1/4 cup Raw Cacao Powder or Unsweetened Cocoa Powder

1/4 cup Pure Maple Syrup

2 teaspoons Maca Root Powder

1 drop Peppermint M E T H O D

In a small saucepan over low heat, gently heat the almond milk until hot.

Whisk in the cacao powder, maple syrup, and maca root powder until well combined and no lumps remain.

Turn off the heat and whisk in the Peppermint, being sure to use only 1 drop.

Serve immediately.

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X P E R I E N C E

Healthy Hormone Mint Hot Chocolate is a delicious and healthy drink that will help to support your hormones, keeping them healthy and happy. This hot chocolate recipe is made with ingredients such as raw cacao powder, almond milk, and peppermint essential oil, which all have unique health benefits. The raw cacao powder is high in antioxidants, which can help to fight off free radicals and reduce the risk of chronic diseases such as heart disease and cancer. It's also a good source of magnesium, which is important for heart health and can help to reduce symptoms of PMS. Almond milk is a healthy alternative to dairy milk as it is low in calories and fat. It's also a good source of vitamin E, which is important for skin health and immune function. Peppermint is known for its digestive benefits and can help to reduce symptoms such as bloating and gas. It is also thought to have a calming effect on the body and may be beneficial for anyone suffering with anxiety or stress. This Healthy Hormone Mint Hot Chocolate is so delicious and healthy, it makes us so happy that sometimes we can even be persuaded to share it with the men in our lives!

SPORTS RECOVERY ELECTROLYTE DRINK

1 cup Fresh Orange Juice

1/2 cup Fresh Lemon Juice

4 cups Water ( filtered or purified or raw coconut water)

4 tablespoons Organic Raw Honey

1/4 teaspoon Himalayan Pink Salt

4 drops Grapefruit

Put all ingredients in a blender and blend well. Store in a glass bottle in the fridge.

This Sports Recovery Electrolyte

Drink is a great way to support your body after a tough workout or intense physical activity. It’s so important after a strenuous fitness session to make sure you hydrate properly and replenish all those lost fluids. Electrolytes are essential minerals that are lost when we sweat, and are important for maintaining proper hydration and muscle function. The use of natural sweeteners such as honey can help to provide your body with a quick source of energy and replenish glycogen stores in the muscles. This citrusy drink will help replace lost fluids and replenish lost electrolytes, increase your magnesium levels which your muscles need for recovery, reduce muscle soreness, and boost energy levels, making it a must-try for anyone who loves to stay fit and healthy. It tastes amazing and you can store it in the fridge for up to 3 days. E X P E R I E N C E

FENNEL GRAPEFRUIT COCKTAIL

3 stalks of Celery

1 small Fennel Bulb

3 cups of Grapefruit Juice

3 cups of Vodka

10-15 drops of Orange Bitters

Soda Water to taste

1 drop Fennel

2 drops Grapefruit

Wash and dry the fennel (reserving some greens for garnish) and celery and prepare for a juicer. Juice the veggies and add the juice to a large pitcher. Add the grapefruit juice, vodka, Grapefruit, Fennel and about 10-15 drops of orange bitters and stir to combine.

Fill 8 glasses with ice and pour the vodka grapefruit mixture and top with a splash of soda water.

Top with fennel fronds and grapefruit peel and serve.

Fennel Grapefruit Cocktail is a refreshing and nutritious drink that can help us control our sugar cravings... being healthy doesn't have to be boring! This cocktail allows us to have a cheeky drink without the excessive sugar and toxins while also helping us to stay in control of our diet so we don't binge eat after we ' ve had a few too many. Fennel is a vegetable that is high in fibre, vitamin C, and potassium, which are all essential for maintaining good health. Fennel is also known for its digestive benefits and can help to reduce bloating and alleviate constipation. Grapefruit is high in vitamin C, which can help to support immune function and skin health. It's also low in calories and high in antioxidants, which can help to reduce the risk of chronic diseases such as heart disease and cancer. The combination of fennel and grapefruit in this cocktail creates a unique flavour that's both refreshing and delicious. This drink is a great alternative to sugary cocktails and sodas, making it a healthier choice for anyone looking to maintain a balanced and healthy lifestyle.

E X P E R I E N C E

ADRENAL SUPPORT MOCKTAIL

1 drop Bergamot Y O U ' L L N E E D M E T H O D

2 tablespoons full fat Coconut Cream

½ teaspoon Honey

1 scoop of your favourite collagen peptides (vanilla or plain)

½ cup freshly squeezed Orange Juice

¼ teaspoon Pink Himalayan Sea Salt

¼ teaspoon Cream of Tartar

½ teaspoon Maca Powder

Mix all the ingredients together with a whisk or blender. Serve immediately and enjoy.

Adrenal Support Mocktail is a unique, healthy and delicious drink. The ingredients used in this recipe are specifically chosen to support adrenal health and combat stress. Coconut cream is a good source of healthy fats that can aid in hormone production, while honey is a natural sweetener that can help to balance blood sugar levels. Collagen peptides are a great source of protein that can help to support skin health and joint function. Orange juice is high in vitamin C, which is important for immune function and skin health. Pink Himalayan sea salt and cream of tartar are both rich in minerals that can help to support adrenal health and combat stress. Maca powder, which is known for its adaptogenic properties, can help to reduce stress and improve mood. The Bergamot has calming and uplifting properties, making it the perfect addition to this Adrenal Support Mocktail. This delicious and healthy drink is easy to make and can be enjoyed anytime you need a little extra boost of vitality in your day!

E X P E R I E N C E

BLEND CARDS

X P E R I E N C E

THE DETERMINATOR

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Add the oils using the directions on your diffuser.

The Determinator is a powerful diffuser blend that will help to energise and boost your motivation and determination, making it perfect for use before exercise or any physical activity Bergamot is known for its mood-boosting properties, while Peppermint is invigorating and can help to enhance focus. Grapefruit is also energising and can help to promote feelings of happiness and positivity. The combination of these oils creates a refreshing and uplifting aroma that can help you stay on track with your exercise goals so you can achieve the results you desire. Diffusing "The Determinator" can help you stay motivated and determined so you can conquer almost any challenge!

CURB THE CRAVING

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Add the oils using the directions on your diffuser.

This energising blend can help improve your willpower. It consists of only two essential oils; Fennel and Grapefruit, as these oils are wonderful when it comes to supporting willpower and weight loss Fennel is known to help control cravings and appetite, making it an effective tool for those looking to manage their weight. Grapefruit is also a popular choice for weight management as it can help to reduce sugar cravings and boost metabolism. Together, they create a refreshing and uplifting aroma that can help to curb cravings and support healthy habits. Diffusing this blend can be a great way to stay on track with your goals and maintain a healthy lifestyle.

FRUITY MOTIVATOR

Add the oils using the directions on your diffuser.

Motivation at its best! Use this invigorating and uplifting blend to keep you on task and be productive. Grapefruit essential oil is energising and can help to promote feelings of happiness and positivity.

Motivate essential oil is a blend of citrus and mint oils that can help to enhance focus and boost motivation. Together, these oils create a refreshing and fruity aroma that can help to uplift your mood, enhance focus and increase motivation. Diffusing "Fruity Motivator" can be a great way to start your day and get motivated to tackle your to-do list or any other challenges you may face. You can also use it while exercising as it will uplift and energise you while keeping you motivated to push yourself to your limits and striving for your best!

POWER WITHOUT TENSION

Add the oils using the directions on your diffuser.

This is a wonderful blend to help relieve all your tensions, but without losing your strength and power. Deep Blue essential oil is known for its ability to promote a soothing and cooling sensation, while Copaiba essential oil is a natural anti-inflammatory that can help to support overall health and wellness Lavender essential oil is a popular choice for relaxation and can help to promote calm and reduce stress Together, these oils create a powerful blend that can help to promote relaxation, reduce tension, and support overall wellbeing. Diffusing "Power Without Tension" can be a great way to unwind after a long day and feel rejuvenated for whatever comes next or it can be used when you have tasks and work still to complete, but you need to get rid of the tension that you ' re holding onto, be it in your mind or physically in your muscles Be powerful and productive without the tension!

THYME FOR BALANCE

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Add the oils using the directions on your diffuser.

Thyme For Balance is a harmonious and balancing diffuser blend

Thyme is known for its properties that can help to balance emotions and promote feelings of wellbeing, Grapefruit is energising and can help to promote positivity and happiness and Lemongrass is known for its calming effect and can help to reduce stress and anxiety.

Together, these oils create a refreshing and uplifting aroma that can help to restore balance and harmony. We live in a crazy world and are constantly running around and trying to juggle so many aspects of our lives that it can become overwhelming. Use this blend to promote wellness, balance and tranquillity in your home or