1 cup beef/chicken broth (I used homemade bone broth)
2-3 Rosemary sprigs or 2 TBSP dried rosemary herbs
3-4 cloves garlic or 2 TBSP garlic powder
Raw veggies – I added 1 bag of baby carrots
Salt & pepper to taste
Trim fat off of pot roast and put in crockpot. Add rest of the ingredients on top of roast and set to cook on low for 10 hours. When ready, serve with rice & top with the roast & leftover juices. Enjoy!
veggies (I used a whole bag of frozen broccoli, but you can add more like carrots, squash, etc)
1/2 cup sweet potatoes (puréed or cubed)
salt & pepper
coconut/almond/tapioca flour – use as a binder, about 1/4 cup
1/3-1/2 cup franks hot sauce
Pre-heat oven to 350 F. Mix all ingredients in a bowl. Grease a pan (I used 11×9) with ghee/coconut/olive/avocado oil. Press mixture into pan. Top with ghee & more hot sauce. Bake for 40-50 minutes, or until meat is fully cooked. Enjoy with more hot sauce and a side of veggies!
Since I am traveling, I decided to make a “Cheat Sheet” for the most needed essential oils when traveling. I don’t want to bring a ton, as I will only be gone a week, but I also wanted a cheat sheet to take with me so I know what my go-to oil is when traveling. I have only included the few oils that I feel will come in handy when traveling. However, I am open to taking another oil or 2 if anyone recommends more! I will be in Costa Rica, near the jungle, with lots of sun. Because of those factors, I have chosen the below oils.
Sunburn, alertness, ANY type of stomach issue, headaches, sinuses, congestion, bruises, bug bites… also great to apply as a “finisher” after applying other oils, as peppermint drives deep into the skin
baby wipes – for all those times you can’t get a shower in or have immediate access to clean water
coconut oil – great for hair, moisturizing, mixing with your oils, etc.
This is just a basic list – I could probably expand, but I will only be gone for a week. I will update after my trip as well as when I go on my longer trips. Does anyone else have recommendations on essentials to bring while traveling? Any other travel tips?
I decided I haven’t been eating enough green things lately. I find it very hard to choke down dark leafy veggies like kale & spinach, so smoothies are the easiest way to get my veggies in… not just because smoothies are good, but because it hides the taste of the stuff that is good for you. Which a lot of people do not enjoy. I just gave you a reason to eat healthy foods, you are welcome.
Elvis (Chocolate Peanut Butter Banana) & Kale Smoothie
2 loosely packed cups of organic kale/baby kale
2 cup of almond milk
2 Tbsp cacao powder
1-2 Tbsp nut butter of your choice
1 frozen banana
pinch of salt
stevia/honey/sweetener to taste (optional)
optional: added vitamins (I added a few trace mineral drops & powdered buffered vitamin C)
Blend all in your blender until smooth. Add a few ice cubes if you want a thicker smoothie. Enjoy!
I am not going to write much in terms of what oils/vitamins I took, as it has stayed the same as the first few days, except for what i started on day 5 after my bandages were taken off. My boyfriend took me to my first surgeon follow-up appointment – I had to sit in the backseat of the car on the way to the surgeon because I wasn’t sure if I could bend my leg yet. Below are a few pictures of what my knee looked like 5 days post-op -the swelling is not too bad, my leg is completely straight and i have really great flexion already.
Day 5: 1st visit to the Surgeon
Arrive at surgeon’s office with a list of questions
Nurse comes in, asks a few questions and took off my bandages
Bruising on the right side of my knee and shin bone + behind my knee (see below for behind my knee – the bottom part is my thigh, the picture is kind of confusing)
Shin feels like someone threw a huge brick at it
Doctor says knee looks pretty normal (excuse the dr suess socks/slipper- it’s ZERO degrees here in ohio & I just wanted to be warm + I just put on whatever was the easiest to get on my foot :))
I requested a refill on the pain medicine + a handicap parking pass + my physical therapy prescription
Nurse came back in, put a new wrap around my leg, and re-adjusted my brace. I can bend my knee up to 90 degrees!
Nurse gave me my old wrap, which I washed – I can alternate wraps now.
My hamstring also started twitching later in the day – I called the nurse, who said that my hamstring was just getting used to part of it not being there anymore.
Homemade antibiotic – melaluca, oregano, flu oil blend: 2 drops in an empty capsule, 1x/day
Calcium & magnesium: 1 each,3x a day
Pain medicine: 4th day, i was taking 1 every 2 hours. The 5th day, I started weaning off – taking 1 every 2-4 hours. It really depends on the person and how much pain you are in. You can start to take Aleve instead (up to 5 a day), but check with your doctor.
For the twitching hamstring: basil
Day 5, applied directly to my knee: spray mix of frankincense, Helichrysum & lavender + 1-2 drops: lemongrass (for pain/repair), white fir (for inflammation) (or melaluca, eucalyptus or rosemary – find which one works best for you), clove, wintergreen and a sports oil blend. I applied peppermint last to drive all of the oils deeper.
The information I have provided is not intended to be used in place of professional medical advice. This is information that I have gathered on my own through a variety of sources, and if you decide to use/apply any of the ideas from my site, you are taking full responsibility for your actions. This information is not meant to diagnose or to treat any medical condition. Please consult with your primary care physician holistic doctor to diagnose/advise of any medical condition if you have any questions. I am not liable for any damages or negative consequences resulting from any action by any persons reading or following the information on this site.
This e-book was created as a guide to help everyone – Adults, Kids, Athletes, and Non-Athletes – recovering from ACL surgery. After reading this guide, you will have a better understanding of what to expect, surgery options, costs & insurance, and a detailed timeline for recovery.