Healthy Cove

It’s Ab-oat Time: 10 Oatmeal Recipes

The humble oat — or Avena sativa — if you’re fancy. This little grain, when milled, steel-cut, or rolled becomes one of the most versatile foods on this big, floating rock we live on. You can make cookies, beer, crisps, granola bars, and so many other delicious culinary treats with the hunger-slaying oatmeal. But of course, the most common use of oatmeal is our favorite breakfast dish by the same name.

That mouthwatering mush is healthy on its own, and is even thought to lower the risk of heart disease. But the mass-produced, artificially-flavored oatmeal you find at the store is full of nasty sugars and carbs. Nobody got time for that!

So how about we shout out some healthy alternatives to the store-bought oatmeal?

Banana-Nut Oatmeal


Oatmeal Recipes: Banana-Nut Oatmeal

Start your day with a healthy combo of potassium and fatty acids with this awesome recipe for banana-nut oatmeal. It’s bananas how delicious it is! It’ll drive you nuts thinking about how much better for you it is than oatmeal from the store!

Tropical Oatmeal with Coconut and Mango


Oatmeal Recipes: Tropical Oatmeal with Coconut and Mango

It may be winter right now, folks, but we are getting tropical with our oatmeal up in here! (Air horn sound effect)

Quinoa & Chia Oatmeal Mix


Oatmeal Recipes: Quinoa & Chia Oatmeal Mix I know, I know, quinoa and chia? In my oatmeal? I hope most people by now have discovered these marvelous seeds, but I imagine there’s still some who feel like this:

Trust me, quinoa is delightful and so is chia and they are some of the healthiest things you can eat. So give this recipe a try, you won’t regret it!

Chai Oatmeal


Oatmeal Recipes: Chai Oatmeal

I’m a sucker for chai. Put chai on the label and I’m buying it. Chai tea? Yup. Chai milkshake? You betcha. Chai crumb cake? Absolutely. Chai oatmeal? Sign me up kween!

Pumpkin Spice Slow-Cooker Oatmeal


We are all a little basic sometimes, and what’s a better way to celebrate your basicness than with some pumpkin spice oatmeal? Get those Ugg boots and flannel shirt on because we are going to flavor town!

Blueberry Pie Protein Overnight Oats


Oatmeal Recipes: Blueberry Pie Protein Overnight Oats

We are in uncharted territory here. We are going into the land of overnight oats — oats after dark — if you will. I have recently discovered overnight oats, and they have changed my breakfast game forever.

Almond Joy Overnight Oats


Oatmeal Recipes: Almond Joy Overnight Oats

We are dipping our toes back into the pool of overnight oats with another scrumptious recipe, this time with (vegan) chocolate chips, almond milk, and coconut. Enjoy!

Cinnamon Roll Protein Oatmeal

Oatmeal Recipes: Cinnamon Roll Protein Oatmeal (Source:

If I could, I would start every single day with a warm, gooey, aromatic cinnamon roll. But unfortunately, that would not be ideal for my health. Luckily, there’s awesome recipes like this one that cut out the naughtiness of a cinnamon roll, without skimping on flavor.

Fig and Ricotta OatmealOatmeal Recipes: Fig and Ricotta Oatmeal


Getting real exotic with our flavors on this one. Fig and ricotta are not typical things you find in your everyday oatmeal, but I am not some everyday man and this is not an everyday blog!

Overnight Cake Batter Protein Oatmeal


Oatmeal recipes: Overnight Cake Batter Protein Oatmeal

This is it. This is Steve in overnight oat form. Just like chai, I am a sucker for anything “cake batter” flavored. And before you get your pitchforks out saying “this is supposed to be a blog with healthy recipes” and “how can cake batter anything be healthy?” Let me just tell you that this recipe uses protein powder, almond milk, and plain fat-free Greek yogurt. So no need to fret. Steve will always take care of you.


Healthy Cove

5 Ways to Feel More Self-Love

Self-Love: heart

Let’s face it—feeling self-love is much easier said than done. Especially when we live in a society obsessed with Snapchat-filter perfection. We constantly see others obtaining status, owning the latest and greatest technologies, going on dream vacations, and living in a big house on a hill with the perfect family.

It’s no wonder we often feel like we don’t measure up.

Even worse, we begin to tell ourselves lies. We start to think that we’re weird, poor, ugly, awkward, not smart enough, or even too smart. In short, we feel like we’re never enough.

But what if we’re wrong?

What if you were good enough, just the way you are? In this very moment?

When it comes to love, it’s often easier to give it to others. But showing yourself love is just as important, maybe even more so. Here are five ways you can start showing yourself some much-needed love today.

1–Make a List of Your Positive Attributes

How often do we take the time to praise ourselves? If the answer is “rarely” or “I don’t even know what self-praise is,” let’s fix that, pronto. Try writing out a list of your positive attributes and take time to reflect on it every day.

When putting together your list, instead of being super generic in your attributes, try to be specific and have a little fun with this. (And then get really wild and add one or two new attributes to the list every week.)

For example: “I always give genuine compliments to others.” Or: “I’m non-judgmental and I always try to see things from another person’s point of view.” Or: “I have a nice singing voice and my husband/wife/next-door neighbor/puppy (woof!) loves it when I sing loudly when doing the dishes.”

Self-Love: Gratitude

Another tip? Along with the positive attributes list, try making a list of the things you are grateful for. Showing gratitude can go a long way into helping you out of self-defeating and negative thinking patterns.

2–Take Time for Yourself

Maybe you’re a super busy mom with adorable but rambunctious children. Or maybe you’re a hard-working sales rep putting in 60 hours+ of work each week. Your time can start to feel like it doesn’t belong to you anymore, and far too often you may feel like stretched taffy pulled too thin.

But how can you fully give to your children or to your job if you haven’t given anything to yourself?

This may mean taking extra time for yourself to meditate. It could mean curling up with a good murder mystery for a half hour before bed or indulging in the latest episode of your favorite guilty pleasure (if you love The Bachelor, I’m right there with you). It could mean making it to your daily CrossFit class or going to a weekly yoga class. It could even mean making a delicious snack for yourself and not sharing it with your kids!

Self-Love: Reading

The bottom line: fill your own cup first before you share with others. And don’t feel guilty about it. Just do it.

3–No More Negative Self-Talk

Another way to show love for yourself is to quit with the negative self-talk.

Seriously, stop. When you call yourself a name or criticize yourself, you are shrinking yourself from a human being of value down to a single element of yourself that you don’t like.

This can be a hard habit to quell, but it’s one that can have truly astonishing results. Think about it. You wouldn’t tell a 5-year-old that their crayon drawings look terrible. You wouldn’t tell your bestie that they’re hopeless for not knowing how to do their taxes online. And you certainly wouldn’t tell your loveable Grandma that she’s a basket case every time she smears pink lipstick on her teeth. (At least let’s hope you’d never do this.)

Yet how often do we berate ourselves and think negative thoughts like “I’m so stupid” or “I never get anything right”?

Instead of thinking of yourself as a total dumb-bat, rephrase the way you think about things. Try this instead: “Okay, so I don’t know how to relight the pilot light on my furnace. But there are YouTube videos that can probably teach me how to do this.”

4–Don’t Compare Apples to Oranges

Everybody is different. You don’t look the same, act the same, speak the same, or have exactly the same mind and heart and experiences as anybody else. You are a unique individual. Embrace it.

Self-Love: Apples and oranges

This is one I can certainly work on. For instance, I know that I’m kinda weird. I have a bizarre and irrational fear of birds (I’d never survive at Hogwarts with all the owls), I secretly cling to the hope that aliens and mermaids are real, and I’m addicted to reading young adult fiction that teenage girls obsess over, even though I’m a 32-year-old man. It’s like I’m becoming a crazy cat lady, but with books instead of cats. But I’m slowly learning that it’s okay to embrace your quirks. It’s okay to be different. Be weirdly you and own it and love it. And remember that no one is perfect, and perfect is boring anyway. Be flaw-some instead.

To make my point, let’s look at fruit. Say you are an orange. You are tangy-sweet, smell like a citrus-flavored candle, and are round with a thick skin. As an orange, why would you compare yourself to an apple? Or if you’re a strawberry, why look at a kiwi and think you’re somehow less? Every fruit has a little something to bring to the fruit salad. Likewise, we all have something unique to bring to the table.

5–Leave the Past in the Past

If we’re being real, life isn’t always hunky-dory and chances are you might have some old emotional wounds or negative memories lingering on the surface in the present moment. If you find yourself dwelling on an old memory you’re not too fond of, catch yourself and say, “I’m not that person anymore.” Because truthfully, you aren’t. You don’t have to be defined by mistakes or incidents from the past.

Another thought—try accepting where you are right now, in the moment. Sometimes we give ourselves a hard time simply because we are feeling emotional. We feel like we need to be stronger. But it’s okay if you might be feeling a little down about something. Instead of beating yourself up for feeling down or emotional, give yourself permission to feel the feels for a bit. And then let it go and move on to greener pastures.

Allow Self-Love into Your Life

Self-Love: Love yourself

Self-love isn’t something you arrive at overnight. But by taking small, daily steps, you can begin to truly appreciate your uniqueness. You absolutely can love yourself just the way you are (and I sincerely hope you will).

After all, you’re pretty flaw-some.

Coast Lifestyle


Acupuncture needles on head of a young woman at the spa tcm

Your health today could be helped by looking back thousands of years. Reach into history and you’ll find an ancient wisdom and practice that you may have heard of, but might not truly understand—Traditional Chinese Medicine (TCM).

TCM is one of the world’s oldest forms of medicine. But in a world predominantly using Western medical science, the popularity of Traditional Chinese Medicine is regaining popularity. Many of the principles and ancient wisdom of TCM are being integrated into holistic strategies for health today.

Traditional Chinese Medicine is Thousands of Years Old

TCM—also often referred to as “Eastern Medicine”—originated in ancient mainland China. It dates back more than 2,500 years and has evolved and been perfected ever since. Even for those relying on modern “Western Medicine” which, is only a couple of hundred years old. However, there is likely a lot that can be learned from TCM practices.

But what exactly is Traditional Chinese Medicine? An understanding of the premises of TCM starts with the underlying philosophies.

Yin and Yang is the Basis of Traditional Chinese Medicine

Nature is the primary hallmark of TCM. The basic premise of TCM is that our bodies are a microcosm of our surrounding world and universe. You have probably heard of “yin” and “yang” (or at least seen the symbol).

Yin and yang is the basis of Eastern science and TCM. It is the concept that opposing forces are actually complimentary, essential, and need to exist in balance and harmony for optimal health. Some examples are:

  • light and dark
  • positive and negative
  • fire and water
  • good and evil
  • male and female
  • expanding and contracting

Think about it this way. Shadows cannot exist without light. And the premise of many modern superhero movies—good cannot exist without evil.

The basic underlying premise of yin and yang in TCM is these seemingly opposite forces need to exist in balance and harmony. Harmony between yin and yang is thought to promote health. But imbalance is thought to result in disease.

Qi—or Life Force—is an Important Concept in Traditional Chinese Medicine

Qi (pronounced “Chee”), is generally defined as the vital energy that flows through the bodies of every living thing. The literal translation from the Chinese characters means “molded by the energy of the nature”. The Chinese believed that Qi permeated everything and linked their bodies’ to the surrounding environment.

The concept of Qi is deeply rooted in Traditional Chinese Medicine. The concept was first noted in the oldest TCM scriptures, aptly named the ‘Internal Scripture.’ The concept is that vital energy circulates through our bodies in pathways referred to as meridians. Symptoms or overt illnesses are believed to be the result of blocked, disrupted, or unbalanced Qi moving through our meridians.

A properly flowing Qi is believed to be responsible for many aspects of health. Thus, a major focus of TCM practices is often targeted at unblocking and allowing our Qi to properly circulate throughout our bodies.

There are Four Types of Qi

As mentioned above Qi is the energy that is moving throughout our bodies and the world around us. But there can be other energies that can affect our circulating life force. Early Chinese philosophers and other Eastern practitioners built on this notion of Qi. They further postulated there were sub-fractions of Qi.

Generally speaking, the major subcategories of Qi became:

  • Inborn Qi—related to genetics and cellular makeup
  • Pectoral Qi—related to metabolism and consists external factors like air and food
  • Nutritive Qi—related to diet and other nutritive factors
  • Protective Qi—related to protection from the outside world or immune health

Together these various Qi are said to form interdependent networks in the body and affect:

  • Mental health
  • Emotions
  • Internal organ function
  • Sensory organ function
  • Heart health
  • Skeletal and connective tissue
  • Body fluids
  • Aging 

Thus, a basic premise of TCM is that a properly flowing and well interconnected Qi is essential for optimal health. This concept has been recently embraced by Western medical science. Systems biology is the study of complex biological systems and the networks that connect them.

These connections can be through nerve conduction, hormones, signaling molecules, electrical impulses, or even external cues like day and night. It is also the appreciation that a single input (diet, exercise, medicines, stress etc.) does not just affect one cell, or one organ, or even one biological system. Rather, an input can have very wide-reaching effects on our physiology—a concept that has been appreciated by TCM for 1000s of years.

Healthy Qi is Incorporated into Many Aspects of Eastern Philosophies

The concept of energy moving around and through every aspect of ourselves and life around us has permeated into many aspects of early Eastern cultures; many of which, have become relatively mainstream—or at least heard about—in more modern Western civilizations. These major aspects include:

  • Feng Shui—the concept of harmonizing energy in the placement and arrangement of physical objects in a space. This careful balancing of Qi through a space can affect health, wealth, and vigor of the occupants.
  • Qigong—the concept of balancing Qi through coordinated movement, awareness, rhythmic breathing, and meditative states. It is utilized during exercise, healing, and training for martial arts.
  • Martial arts—related to Qigong, this concept is known as Neijing. It often involves slow, choreographed movements, and visualization to both learn a martial art and to focus internal Qi force to achieve great feats of strength.
  • Medicine—a number of medical practices can be used to help realign Qi. These can include herbology, acupuncture, moxibustion, and reflexology.
  • Parenthood—for many centuries birth has been thought to be the result of the coming together and intertwining of the Qi from a male and female. In TCM, this is referred to as joining energy or the joining of essences.

There are Five Elements Represented in Traditional Chinese Medicine

Another important philosophy in Eastern Medicine are what is known as the “Five Phases” or “Five Elements”. Symbolically these five elements represent all phenomena, including the stages of human life, and explain the functioning of the body and how it changes during health or disease.

The five elements—or phases—of TCM include and philosophically represent:

  • Fire—a time brimming with flowering and brimming with energy.
  • Earth—a time of transition as in the changing of seasons.
  • Wood—a time of growth (think about trees sprouting in the spring).
  • Metal—a time of harvesting and collecting.
  • Water—a time of stillness and retreat.

Benefits of Traditional Chinese Medicine

Ancient TCM concepts emphasize a natural, preventive approach. At the core of the Traditional Chinese Medicine philosophy is that corrective, preventative action can help if the right steps are taken. This starts with detailed observation by a well-trained practitioner. They look for disruptions in one of the principals of TCM, and provide actions to take. These practitioners claim to catch problems before traditional Western medicine would.

However, if these early observations are not acted upon, disruptions in one aspect of TCM will lead to disruptions in other aspects of TCM principals and overt disease can manifest. This comes from the ideas of connection you read about above.

Traditional Chinese Medicine’s preventative focus makes it a good pair with Western medical science. This mixing of philosophies can create synergistic results for your health.

And the crossover between Western medicine and the teaching of TCM goes even deeper. Just look at the use of reishi mushrooms to support protective Qi. Western scientific research has found that the beta-glucans—a complex carbohydrate often found in certain plants, fungi, and bacteria—in these mushrooms play a role in immune health through cell signaling.

TCM had the knowledge, remedies, and history of success, and Western medicine found the biological underpinnings. Together this gives us a complete picture of the benefits and an understanding of why something works.

Traditional Chinese Medicine Treatments

TCM has crept into literally every society around the world. But it can go by a number of different names. Some of the most popular names are: complementary and alternative (CAM) medicine, integrative medicine, Eastern Medicine, functional medicine, holistic medicine, and alternative medicine.

But whatever you call it, practitioners use a variety of protocols to treat what is believe to be at the root of an underlying health condition. These can include interventions around nutrition, diet, herbal remedies, and various mind/body practices. These treatments can include acupuncture, cupping, therapeutic massage, scrapping, reflexology, bone setting, chiropractic techniques, breathing, exercise, and self-defense trainings.

More recently, incorporation of modern and conventional techniques, such as pharmaceuticals and surgery, can also be incorporated into Traditional Chinese Medicine approaches or vice versa. Think about how breathing techniques, massage, or acupuncture can supplement and enhance a modern, Western medical approach.

Bridging the Gap Between TCM and Your Modern Life

Today you have television, mobile phones, cars, and all the trappings of modernity. So how can an understanding of medicine from thousands of years before the Internet—or even the microscope—help you today?

It’s all about connection.

TCM is based on your connection to the world around you. And the principles of Qi—the flowing of energy through you—is based on the connectedness of your whole body.

You don’t have to memorize the terms or lists of remedies to connect your modern life to traditions that have stood the test of time. The observations and treatments might be something for you to explore. And things like therapeutic massages and martial arts exercise are fairly common today.

But you don’t even have to go that far. Understanding TCM and incorporating the principles into your life can be simple.

Start by taking a holistic approach. Strengthen your connections to the outside world (with things like gardening or forest bathing) and those connections that exist inside you. Think about how your intellect, emotions, and physical being are tied together, for instance. That’s a simple way that Traditional Chinese Medicine principles can help you strengthen your holistic health and wellness. It can guide you as you develop a healthier lifestyle that connects the pillars of physical, emotional, environmental, nutritional, and spiritual health.


Are you interested in energy work and live in the Halifax area in Nova Scotia Canada go to to see our Offerings. Offerings

Healthy Cove

Yoga essential oils dōTERRA Align Chemistry


Have you ever felt disconnected or unable to control your circumstances? Aromatherapy coupled with some simple centering yoga poses can help create a new sense of peace and purpose, leading to a renewal of resolution. Scientific research has shown that meditation during yoga together with aromatherapy is a combination of remarkable synergy, showing powerful effects on human emotions.1 With centering properties in mind, doTERRA scientists worked with yoga specialist Elena Brower to develop doTERRA Align Centering Blend. doTERRA Align’s aroma—especially in combination with centering yoga exercises such as Warrior II, Triangle, and Gate—is perfect for helping you trust in yourself, feel relaxed, and stay engaged.
The ingredients in doTERRA Align were chosen primarily to create a centering aroma. Bergamot, Coriander, and Marjoram are the primary oils in this blend. Peppermint, Geranium, Basil, Rose, Jasmine, and Fractionated Coconut Oil are also included, although in smaller amounts, to create a sophisticated and beautiful aroma.

  • Bergamot essential oil has been studied for a variety of benefits related to mental and emotional health.*3-11 The aroma of Bergamot is calming and uplifting, while also capable of reducing feelings of emotional negativity and stress.12-17 It exerts its effects by calming the autonomic nervous system and reducing physiological parameters related to agitation and stress.17
  • Coriander, called the “spice of happiness” by the ancient Egyptians, was thought to be an aphrodisiac.18 Historically, the aroma of Coriander essential oil has been used for its calming and relaxing properties.19 New scientific research supports these findings.20
  • Marjoram is another essential oil that may have relaxing benefits.21 Human clinical research suggests that a massage using Marjoram essential oil may help to relieve tense muscles.22
  • Fractionated Coconut Oil contains short chain fatty acids that moisturize the skin, leaving it smooth and soft. It helps balance the blend and prevent sensitive skin reactions after topical use.
  • The remaining oils in this blend, BasilGeraniumJasminePeppermint, and Rose, each contribute to a great diversity of constituents that work together to create a floral, herbaceous scent.

GC-MS analysis shows that the largest fraction of doTERRA Align is composed of natural octyl esters and octyl aldehydes, namely octen-3-yl acetate, octanal, and octen-1-al. These compounds are widely used in perfumery and fragrance design. Octanal is a unique compound because of its powerful and pleasant fragrance. It is the most potent activator of OR17, one specific type of olfactory receptor responsible for sensing fragrant aldehyde compounds.2

The other main compounds present in doTERRA Align are linalool, linalyl acetate, and sabinene hydrate (also known as thujanol), although these are found in smaller amounts. Linalool and linalyl acetate are known to be relaxing compounds, having centering effects when present in moderate quantities. For instance, experimental research suggests that diffusing linalool may help to promote feelings of calmness and relaxation.23-24

How to Use
Whenever you are feeling apathetic and unfocused, diffuse doTERRA Align or use it topically in conjunction with a yoga routine. doTERRA Align is a neat oil, meaning that dilution is not necessary for safe application.



We will be featuring the other two oils in the Yoga collections in our future post, so like or follow this post, but in the meantime if you wish to purchase the collection drop us a quick email to with your request. Here is our link to shop other my doTERRA.

Healthy Cove

Aroma-Touch Technique – What’s it all about?


The dōTERRA ArōmaTouch Technique is a clinical approach to applying essential oils along energy meridians and visceral contact points of the back and feet to help balance sympathetic and parasympathetic nervous systems of the body. Developed by Dr. David Hill, a leading expert in integrative medicine and therapeutic applications of essential oils, the ArōmaTouch Technique improves well-being by reducing physical and emotional stressors and by supporting healthy autonomic function. The technique is simple and intuitive and uses dōTERRA CPTG Certified Pure Therapeutic Grade® essential oils for an unparalleled grounding experience.


Most individuals encounter factors in daily life, from both their internal and external environment, that have negative effects on their overall health and wellbeing.

These negative disturbances cause an imbalance in homeostasis, the natural balance of body systems and health. Even if this do not directly result in disease, cause our bodies to function at a sub-optimal level. The AromaTouch™ Technique works to restore homeostasis, and minimize the impact of these factors.

The four systemic constants that most often impair homeostasis are

  • Stress

Studies have revealed that over time high-stress levels can contribute to the development of cardiovascular disease, depression, insomnia, and ulcers. Stress also negatively impacts the immune system, leaving it increasingly vulnerable to pathogens. Stress causes the body to increase its production of serotonin, which in elevated levels can destroy white blood cells, resulting in a weakened immune system.

While many essential oils have been proven to counteract the negative effects of stress, both the essential oil blend Balance and the essential oil Lavender have specific calming effects on body systems.

  • Toxic Insult

The normal functioning of the immune system can be easily hampered by a number of toxins: environmental, dietary, medical interventions, etc. Exposure to a wide array of toxic insults including disease-causing pathogens, hormone or pesticide-contaminated food products, increasing levels of free-radical pollution, and overexposure to radiation all contribute to the weakening of the immune system.

  • Inflammation

The increased consumption of foods with pro-inflammatory components (foods high in polyunsaturated vegetable oils and trans-fats) together with high carbohydrate and low protein consumption contribute to increased inflammation in body tissues. Stress with its accompanying imbalance of cortisol can also contribute to chronic uncontrolled inflammation and various immunological dysfunctions. Studies increasingly show a direct link between chronic illness, inflammation, and fatal disease.

  • Autonomic Imbalance

An imbalance of the autonomic nervous system (the opposite of homeostasis), can negatively impact our health in a number of ways. There is evidence that autonomic imbalance can lead to high blood pressure, cardiovascular morbidity and even mortality. Autonomic imbalances can result from a number of sources, the major ones are mentioned above: stress, decreased immunity, and inflammation. Restoring homeostasis, or autonomic balance, can reduce the physiological impact of stressors on the body.

If you are interested in ordering doTERRA essential oils click here.   Aroma-Therapy can is available at 2 locations, please go to offerings on our website.