Lifestyle Tips

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To purchase all of the essential oils listed here and in my podcasts visit:
Summer Travel Tips To Make Life Easier & Healthy
Natural Vs Toxic Sunscreen – Toxic ingredients to avoid in your sunscreen that can lead to serious health issues.


  • Para amino benzoic acid…
  • Octyl salicyclate…
  • Avobenzone…
  • Oxybenzone…
  • Cinoxate…
  • Padimate O…
  • Dioxybenzone…
  • Phenylbenzimidazole…
  • Homosalate…
  • Sulisobenzone…
  • Menthyl anthranilate…
  • Trolamine salicyclate…
  • Octocrylene…
  • THE BIG ONES: octyl methoxycinnamate, butyl methoxydibenzoylmethane, dioxybenzone and oxybenzone are known to create allergies and mutations of cells in our bodies.
  Sunscreen with Natural Ingredients 
  • Titanium Dioxide (6.0%) and Zinc Oxide (6.0)
  • Sunflower Oil and Wax:Sunflower oil is a superior moisturizer and contains vitamins A, D and E. This outstanding ingredient is often used to moisturize dry, weathered, and aged skin. Sunflower wax helps make sunscreen water resistant without the use of petroleum products.
  • Lecithin:Lecithin is found in the membranes of plant cells (soy). It is widely used in cosmetics as an emollient and water-binding agent.
  • Coconut oil: Coconut oil has been used by the islanders for many hundreds of years to moisturize their skin. And it moisturized their skin while they attained a glowing, dark tan. Even better, if you have skin sensitivities, it is likely to be mild and gentle on your skin.
  • Glycerine:Used as an emollient, glycerine improves your skin’s natural moisture by attracting just the right amount of water to maintain your skin’s homeostasis. Furthermore, research proves the presence of glycerine in the intercellular layer.
  • Jojoba oil:Jojoba oil is a non-fragrant natural emollient that serves up superior moisturizing and skin conditioning properties.
  • Tocopheryl acetate (vitamin E):Vitamin E also acts as a natural preservative.
  • Shea butter:Shea butter is a natural plant lipid used as both a thickener and an emulsifier. What’s more, it also has effective moisturizing properties.
  • Eucalyptus oil:Eucalyptus oil is an essential oil. And when it’s mixed with other oils, it is more easily absorbed by your skin. Best of all, it assists other oils to be absorbed in your skin as well. This obviously supports the moisturizing process.
  • Aloe Vera Gel:One of the most nutritionally alive plants on Earth, aloe contains over 130 active compounds and 34 amino acids believed to be beneficial to your skin.
  • Beeswax:Beeswax is a creamy wax produced in the beehive of honey bees. It’s used as a natural carrier for zinc oxide and the other active ingredients. Plus it helps make sunscreen water resistant without the use of petroleum products.


  • After Sun Oil – Soothe your skin with natural botanicals
  • Lavender x 10 drops
  • Chamomile German x 3 drops
  • Jojoba oil x 1 fl oz


  • Sun Burn Blend
  • Lavender x 8 drops
  • Frankincense x 4 drops
  • Aloe Vera – tbspn.


  • Heat Exhaustion
  • Dizzy, faint – high heat temperatures, drink 3 litres of water in the day with one teaspoon of salt added.
  • Use lavender on temples and back of neck. Stay in the shade.


  • Sunstroke
  • Skin goes red and dry, feeling of cold and shivering. Call MD. Get inside.
  • Damp the body with cold water, with 4 drops of eucalyptus and lavender. Apply ice to underarms and the back of the neck/groin, wrists
  • Drink plenty of water with a little salt added.


  • Mosquito blend
  • Avoid: Deet because:
  • Exposure causes neurons to die in several parts of your brain – including areas that control muscle movement, memory, concentration and learning. Rats given small doses of DEET for 60 days had a harder time accomplishing even the easiest tasks, things as simple as walking.
  • Essential Oil blend:
    • 4 oz bottle with 1 floz alcohol and 3 fl oz distilled water
    • Peppermint x 25
    • Thyme x 5
    • Lemongrass 2.5 ml
    • Lavender x 3 drops
Use Lemongrass in a candle diffuser when outside to avoid mosquitoes and cover up!


  • Travel Sickness
  • Nausea – Peppermint tea with honey and peppermint oil on wrists, back of neck and behind ears, on tissue keep smelling
  • Sickness – Ginger tea and ginger oil massaged on stomach, wrists, behind ears, back of neck


Cooking For Fall


I love this vegetarian light meal of beautiful squash flowers stuffed with ricotta and dates, combined with the luscious juiciness of heirloom tomatoes and balsamic vinegar!

After picking up the squash flowers at the Farmer’s Market here in Calabasas, I went home to create this inspired dish.

You will need.

  • Ricotta Cheese – one tub – not wet, if it is you will need to drain it otherwise it will make the flowers soggy.
  • 10-12 squash flowers – serves 2-3, depends on how hungry you are!
  • Handful of fresh dates, chopped as small as you can
  • Garlic powder
  • Fresh Basil as much as you wish.
  • 1.5 tspns of ready made pesto
  • 2 eggs
  • 1 cup of flour
  1. combine the cheese in a bowl with all of the above ingredients, remember ricotta is very light tasting so don’t overwhelm with too much garlic, balance the taste of the sweetness of the dates with the cheese, a hint of garlic, pesto etc.
  2. After gently washing the flowers, de-stamen the flowers very gently, they are super fragile.
  3. Either fill an icing bag with the cheese mixture and gently pump the cheese mixture into the flower, or I just spooned a couple of teaspoons of the mixture into the base of the flower, and then wrapped the petals around each other to keep the mixture inside tightly.
  4. After filling each flower, roll the entire flower into the flour, then the egg, then back into the flour to make a crunch coating once the flower if fried.
  5. Heat 1″ of olive oil in a pan and add four of the flowers at a time, turning once , once they have a crunch light brown coating on the outside.
  6. Once cooked place on a paper towel on a baking sheet in the oven to keep warm.

Before, or after cooking, turn your attention to the heirloom tomatoes. Wash and slice them, arrange on a plate, spash with Balsamic vinegar, fresh basil and serve with your beautiful squash flowers.




Create a beautiful cozy, calm and meditative space for the Fall and in the Winter season this month within your home or office.   Purchase a fountain, meditation cushions and surround yourself with calming or inspiring colors. Choose a corner of a bedroom, den, study – an area that you can make your own without any interruptions and take the time for at least 10 minutes each day to enjoy inner contemplative time.  Meditation is known to help you center, reconnect and build your capacity and resilience for stressful situations.

Also try my guided meditations if you are new to meditation.



Holiday Spice Room Mist

Spread the delicious smell of cinnamon and spice this year as you mist your home with inviting warm fragrances that smell good but are also good for your immune system to prevent colds and flu.

Fill one glass amber bottle with distilled water, and to this add:  30 drops of Sweet Orange Essential Oil, 3 drops of Clove, 2 drops of Cinnamon, 3 drops of Ginger and 2 drops of Nutmeg. Add the spray cap and label, spray liberally, avoiding the eyes,  to create your holiday home !



PS. I do not advocate the internal use of essential oils based on the professional training I received in London and subsequent use as a Clinical Aromatherapist.

All of the information included on this website is given with the understanding that it is up to the sole discretion of the reader to follow these instructions with guidance if needed by their primary health care provider. Nicola Salter cannot be held responsible for any adverse reactions to the recipes given.

Nicola Salter, Mindset Mentor and Empowerment Coach