Candice Csaky, INHHC

An Organic Approach to Spring Cleaning!

An Organic Approach to Spring Cleaning!



Is your cleaning routine really as clean as you think it is? Spring cleaning is a ritual purging of the accumulated dirt, germs and odor from a winter-weary home to create a clean and healthy living space. Unfortunately, the often caustic and toxic ingredients used in most conventional cleaning products can be just as harmful as the dirt and germs they are meant to eliminate. Even some so-called natural cleansers can contain these same or similar nasty ingredients.

Many air fresheners and room deodorizers contain phthalates, a group of chemicals that may disrupt the body’s hormone balance and affect the reproductive system.

Utilize the cleaning and disinfecting benefits of Organic Essential Oils from Essante Organics and enjoy a pure aromatherapy experience!

Organic Air Freshener & Deodorizer alternative from Essante Organics:
Mix 40 drops of essential oil in a spray bottle with water, or add 10 drops of essential oil to a humidifier or an aromatherapy diffuser.

Eucalyptus oil is ideal for bathrooms, as it helps eliminate airborne bacteria.
Lavender oil is calming and uplifting, perfect for bedrooms and linens!

Organic, non-toxic Oven Cleaner recipe:
3 cups Water
½ cup White Vinegar
½ cup Baking Soda
10 drops of Essante Organics USDA Organic Lemon Essential Oil

Add water and vinegar together, then add the baking soda. Please don’t try adding the baking soda and vinegar first or you will end up with a big mess.

Apply this mixture on the inside and outside of the oven with a sponge or kitchen towel. For tough baked on grime leave this mixture for a few minutes.

Window & glass cleaners contain a solvent that can cause headache & vomiting (2-Butoxyethanol)

Replace it with Organic CITRUS glass cleaner!
Mix the following…
50% water
+ 50% vinegar
+ 20 drops of Essante Organics USDA Organic Lemon Essential Oil (add to spray bottle)

Purifying Grapefruit Tub & Tile Scrub

2 tablespoons baking soda
2 tablespoons sea salt (table grind)
15 drops Essante Organics USDA Organic Grapefruit Essential Oil
3 drops Essante Organics USDA Organic Peppermint Essential Oil
3 drops Essante Organics USDA Organic Tea Tree Essential Oil

Mix dry ingredients and sprinkle mix with essential oils.
Sprinkle on tub & tile surfaces and gently scrub then rinse.

Simple Tricks for Cleaning with Essential Oils:

1. Turn your vacuum into an air freshener by dousing a cotton ball with 18 to 27 drops of essential oil and sucking it up.
2. Remove sticky residues with 2 to 3 drops of Essante Organics USDA Organic Blood Orange Essential Oil and a cotton swab.
3. Clean shower curtain liner: Sprinkle an old towel with 12 drops of Essante Organics USDA Organic Lavender & 12 drops of Essante Organics USDA Organic Tea Tree essential oils and place in your washing machine with the liner.



Candice Csaky, INHHC

Cilantro Mango Chicken


Prep Time
10 minutes

Prep Notes
Cooking Time
30 minutes

4 servings

2 whole skinless, boneless chicken breasts, butterflied
8 oz plain yogurt
11/4 cup cilantro, finely chopped
1/2 cup fresh lime, juiced
Dash of cayenne pepper
1 clove fresh garlic, minced
1 large ripe mango, peeled, finely diced

Preheat oven to 375° F.

To butterfly the chicken breast, place them flat on a cutting board with your hand on top. Using a sharp knife, slice most of the way into the thicker side of the breast and slice along until you reach the thinner side. Be careful not to cut through the entire breast; just cut enough to be able to open the breast like a book.

Combine 1/4 cup yogurt,1/4 cup of cilantro, half of the lime juice, cayenne pepper, and garlic. Coat chicken breast with this mixture, marinate for at least 1 hour.

While chicken marinates, purée remaining yogurt, 2/3 of cubed mango, 1/2 teaspoon lime juice, and 1 cup cilantro in blender.

Bake chicken in a glass baking dish for 25-30 minutes.

Place chicken on serving plates, pour on sauce, and sprinkle with mango and extra sauce on side.
Garnish with more cilantro and lime and season to taste.
Pair with a roasted winter squash.


Candice Csaky, INHHC

Cashew Cream - 2 ways!

Cashew Cream, 2 ways
Untitled design
Prep Time
5 minutes

Prep Notes
Soaking Time: 2 hours

Cooking Time
10 minutes

10 servings

1 cup raw cashews
1/4 cup rice or almond milk
1/2 tsps vanilla extract
2 tsps maple syrup 
Dash of cinnamon and nutmeg

1 cup raw cashews
Juice of 1/2 lemon
1-2 tsps apple cider vinegar
A pinch of sea salt
1/2 cup unsweetened nondairy milk or water


Soak cashews in water for 2 hours.
Drain and add to a blender or food processor with all other ingredients.
Blend until well combined.
Taste and adjust as necessary.
Use the sweet cream on top of puddings or mashed yams.
Use the sour cream in the place of regular sour cream.

Candice Csaky, INHHC

It's widely advised that you should exercise at least three times a week for a total of approximately 150 minutes. But do you know the ideal amount of exercise you should get to increase your chances of living a long, healthy life?

Moderate Exercise Wins
Participants in a recently published 14-year study who performed moderate exercise for 450 minutes per week -- a little more than an hour each day -- had a 39 percent lower premature mortality rate than those who didn't exercise at all.

Participants who exercised the generally recommended 150 minutes per week still had a 31 percent lower risk of early death during the study than those who never exercised, but the benefits and longevity were highest for those who spent 450 minutes per week exercising.

How to Get Moving
The 450-minute recommendation a bit more than we've been told, but any kind of moderate physical activity counts. Here are a few ways you can get those active minutes into everyday living:

Go for a walk -- Sometimes the simplest option is the best option. Take the dog for a long stroll or invite a friend, family member or colleague for a brisk walk. Even walking in place during a 30-minute television show counts!

Join a team activity -- Having a companion helps with accountability and motivation, and it makes exercise feel more like fun than work. Try joining an exercise or dance class or signing up for a social
sports league.

Take the active approach -- When given choices like taking the stairs or riding an elevator or parking close to your destination versus slightly farther away, choose the stairs and extra distance. It won't feel like much, but it helps those active minutes add up.

Before starting any new exercise program, it's always a good idea to talk with your health care professional.
Our business can help you to transform your body and your life so that you have more energy and time freedom to do the things you love!
- Candice Csaky

Candice Csaky, INHHC

Being curious and wanting to learn more is great for your health and well-being. Curiosity keeps your brain active and alert, which is particularly important as you get older. Studies even show that curious people are happier and tend to live more interesting lives because they're open to experiencing new activities, places and ideas.

Curiosity is also known to strengthen your relationships. Showing genuine interest in others deepens connection and can expand empathy when listening to someone with views different from your own.

Perhaps the most compelling benefit is that curiosity helps you learn new things. Studies show that being interested in something new helps you learn it faster and results in greater ability.

This is great news for naturally curious people, but what if you aren't particularly curious? Here are some ways you can develop curiosity:

Read articles, magazines and books about subjects you're unfamiliar with and wouldn't normally read. See if it sparks a new interest.

Ask questions. Everyone around you has knowledge of something you don't, and people often enjoy talking about things they're passionate about.

Stay positive. It's easier to learn something new when you focus on the benefit and see the learning process as a fun, new experience.

Reignite the curiosity you had as a child, and see if you experience greater life satisfaction, improved relationships and a sharper mind. When the time comes for you to learn something new for work or in your personal life, you'll likely have an easier time picking it up and enjoying it too.
Our business can help you to transform your body and your life so that you have more energy and time freedom to do the things you love!
- Candice Csaky

Candice Csaky, INHHC

Adaptogenic Herbs: What Are Adaptogens?

What Are Adaptogens?

Adaptogens are natural substances that work with a person’s body and help them adapt; most notably, to stress. Adaptogens are a natural ally in dealing with persistent stress and fatigue because they work with regulating important hormones. There are over 2,000 published studies on PubMed about the health benefits of adaptogens and how they protect the body from the damaging effects of stress.


Adaptogens offer several other health benefits, including…

- A boost for the immune system [1]
- Support for managing a healthy weight [2]
- Increased physical endurance and mental focus and clarity [3]
- Reduction in discomfort caused by poor health
- Encouraging a balanced mood

All these benefits can come from something as simple as adding adaptogens into your regular diet. While there are a number of ways to increase your adaptogen intake, consuming adaptogenic herbs is arguably one of the best.

14 Powerful Adaptogenic Herbs

There are a number of naturally adaptogenic herbs that you might consider trying on for size. They can be taken in capsulated supplement form, brewed in teas or, if you are blessed like I am, you can enjoy your adaptogen drink as a shot that you take every morning or mixed in hot water as a warm tea.  You can also simply cut up and used to spice up a meal. For maximum health benefits, it’s best to include a healthy variety of these herbs in your diet. Here are some of the most popular adaptogenic herbs and their traditional uses.

1. Asian Ginseng

This herb, also called Panax Ginseng, supports physical endurance, mental clarity, and has antioxidant properties that support heart health and your immune system. Studies show it’s safe to consume. [5]

2. Holy Basil

A member of the mint family, this herb has soothing properties and has been used for centuries for good health. Its antioxidant properties support heart health and normal lipid profiles. It’s also a powerful weapon against stress. [6]

3. Milk Thistle

The active compound in milk thistle, silymarin, supports liver health and metabolism that helps manage the hormones associated with stress.

4. Ashwagandha

Also called Indian Ginseng, studies from India shows that those who take this herb enjoy dramatic improvements in how they handle – and feel – stress. It’s also taken to keep the mind sharp, and for energy. [7]

5. Rhodiola Rosea

This herb is popular among the Sherpas who work on Mt. Everest because of the way it supports regular energy levels and fights altitude sickness. Studies also show it helps encourage normal cortisol levels as well as energy levels. [8]

6. Ginseng Eleuthero

Commonly called Siberian Ginseng, the eleutherococcus senticosus is known for not only its adaptogenic properties but also as a natural energy booster.

7. Rosemary

You’ve probably used rosemary in your cooking, but this herb does a lot more than add flavor and fragrance to your meals. Research shows two of its compounds, caffeic acid and rosmarinic acid, support heart, digestive, and liver health. Traditional medicine from around the world has used it for centuries to relieve stress. [9]

8. Aloe Vera

Researchers have taken renewed interest in aloe vera as a powerful herb and superfood Two of its compounds, acemannan and aloctin A, support immune and adrenal health. [10]

9. Gotu Kola

Long used in both traditional Indian and Chinese medicines, this herb stimulates blood flow, helps reduce swelling, and is a powerful antioxidant. [11]

10. Astragalus

The Chinese have used astragalus traditionally to encourage good health and fight stress. Its active compound, called TAT2, protects against aging, supports detoxification, and is nutrition for the kidneys. [12]

11. Moringa Oleifera

The seeds, leaves, roots, and oils of the Moringa Oleifera plant are used throughout Southeast Asia an ingredient in many common dishes. As part of traditional medicine, it supports the immune response, eases swelling, and promotes energy and adrenal health. [13]

12. Schisandra

This herb has been used in traditional Chinese Medicine to promote good health and overall wellness. Research shows it has powerful antioxidant properties that help your body stay balanced. [14]

13. Bacopa

This popular Ayurvedic herb has been used for centuries to support brain health like memory, focus, and thinking. [15]

14. Licorice Root

This herb has traditionally been used to promote many aspects of wellness, including normal metabolic function. [16]

How Do Adaptogens Work?

Now that we’ve mentioned some common herbal sources for adaptogens, let’s take a look at how adaptogens actually work. First of all, it’s important to understand that stress is only meant to exist in short bursts. It is a hormonal response that may have been responsible for helping some of your own ancestors escape from hungry lions (or maybe even face them!). Think about stress as what is commonly called your “fight or flight” response.

Today, most of us don’t have to worry so much about lions. However, most modern-day stresses are ongoing. When your adrenal system remains in a constant active state, it throws your body out of balance. Constant stress can wreak havoc on your body, especially on your digestive system and energy levels.

Adaptogenic compounds help mitigate the stress response. They work to bring the hormones of your adrenal system back into balance and overcome adrenal fatigue, a common condition of chronic stress. Studies show adaptogens like Rhodiola Rosea and Schisandra reduce the presence and effect of stress hormones. [17] In this way, they help endurance during physical stress like exercise and return your body to normal when you’re faced with chronic stress.

Think of adaptogens like a thermostat. The keep your body’s stress response at a desirable level, much like the way a thermostat keeps the temperature from becoming too high or too low. They’re good for you all the time, not just when you have a high level of stress.

Have Adaptogens Benefited You?

Have you benefited from adding adaptogenic herbs to your life? Leave a comment below and share your story with us.


1. Seely D, Singh R. Adaptogenic Potential of a Polyherbal Natural Health Product: Report on a Longitudinal Clinical Trial Evidence-based Complementary and Alternative Medicine: eCAM. 2007;4(3):375-380. doi:10.1093/ecam/nel101.

2. Panossian A1, Wikman G, Kaur P, Asea A. Adaptogens exert a stress-protective effect by modulation of expression of molecular chaperones Phytomedicine. 2009 Jun;16(6-7):617-22. doi: 10.1016/j.phymed.2008.12.003. Epub 2009 Feb 1.

3. Vyas P, Thakar AB, Baghel MS, Sisodia A, Deole Y. Efficacy of Rasayana Avaleha as adjuvant to radiotherapy and chemotherapy in reducing adverse effects Ayu. 2010;31(4):417-423. doi:10.4103/0974-8520.82029.

4. Smirnova MD, Svirida ON, Ageev FT, Forfanova TV, Vitsenia MV, Mikhalov GV. [The ability to use meldonium as adaptogen in winter in patients with cardiovascular disease] Kardiologiia. 2014;54(10):51-6.

5. Lee NH1, Yoo SR, Kim HG, Cho JH, Son CG. Safety and tolerability of Panax ginseng root extract: a randomized, placebo-controlled, clinical trial in healthy Korean volunteers J Altern Complement Med. 2012 Nov;18(11):1061-9. doi: 10.1089/acm.2011.0591. Epub 2012 Aug 21.

6. Manikandan P1, Murugan RS, Abbas H, Abraham SK, Nagini S. Ocimum sanctum Linn. (Holy Basil) ethanolic leaf extract protects against 7,12-dimethylbenz(a)anthracene-induced genotoxicity, oxidative stress, and imbalance in xenobiotic-metabolizing enzymes J Med Food. 2007 Sep;10(3):495-502.

7. Wadhwa R1, Konar A1, Kaul SC. Nootropic potential of Ashwagandha leaves: Beyond traditional root extracts Neurochem Int. 2015 Sep 8. pii: S0197-0186(15)30043-7. doi: 10.1016/j.neuint.2015.09.001.

8. Panossian A1, Wikman G. Evidence-based efficacy of adaptogens in fatigue, and molecular mechanisms related to their stress-protective activity Curr Clin Pharmacol. 2009 Sep;4(3):198-219. Epub 2009 Sep 1.

9. al-Sereiti MR1, Abu-Amer KM, Sen P. Pharmacology of rosemary (Rosmarinus officinalis Linn.) and its therapeutic potentials Indian J Exp Biol. 1999 Feb;37(2):124-30.

10. Chokboribal J1, Tachaboonyakiat W, Sangvanich P, Ruangpornvisuti V, Jettanacheawchankit S, Thunyakitpisal P. Deacetylation affects the physical properties and bioactivity of acemannan, an extracted polysaccharide from Aloe vera Carbohydr Polym. 2015 Nov 20;133:556-66. doi: 10.1016/j.carbpol.2015.07.039.

11. Cataldi A1, Gasbarro V, Viaggi R, Soverini R, Gresta E, Mascoli F. Effectiveness of the combination of alpha tocopherol, rutin, melilotus, and centella asiatica in the treatment of patients with chronic venous insufficiency Minerva Cardioangiol. 2001 Apr;49(2):159-63.

12. Lim JD1, Yu CY, Kim SH, Chung IM. Structural characterization of an intestinal immune system-modulating arabino-3,6-galactan-like polysaccharide from the above-ground part of Astragalus membranaceus (Bunge) Carbohydr Polym. 2016 Jan 20;136:1265-72. doi: 10.1016/j.carbpol.2015.10.029.

13. Leone A1, Fiorillo G, Criscuoli F, Ravasenghi S, Santagostini L, Fico G, Spadafranca A, Battezzati A, Schiraldi A, Pozzi F, di Lello S, Filippini S, Bertoli S. Nutritional Characterization and Phenolic Profiling of Moringa oleifera Leaves Grown in Chad, Sahrawi Refugee Camps, and Haiti Int J Mol Sci. 2015 Aug 12;16(8):18923-37. doi: 10.3390/ijms160818923.

14. Li J1, Wang J, Shao JQ, Du H, Wang YT, Peng L. Effect of Schisandra chinensis on interleukins, glucose metabolism, and pituitary-adrenal and gonadal axis in rats under strenuous swimming exercise Chin J Integr Med. 2015 Jan;21(1):43-8. doi: 10.1007/s11655-014-1765-y.

15. Preethi J1, Singh HK, Venkataraman JS, Rajan KE. Standardised extract of Bacopa monniera (CDRI-08) improves contextual fear memory by differentially regulating the activity of histone acetylation and protein phosphatases (PP1α, PP2A) in hippocampus Cell Mol Neurobiol. 2014 May;34(4):577-89. doi: 10.1007/s10571-014-0042-0.

16. Mattarello MJ1, Benedini S, Fiore C, Camozzi V, Sartorato P, Luisetto G, Armanini D. Effect of licorice on PTH levels in healthy women Steroids. 2006 May;71(5):403-8.

17. Panossian A1, Wikman G, Kaur P, Asea A. Adaptogens stimulate neuropeptide y and hsp72 expression and release in neuroglia cells Front Neurosci. 2012 Feb 1;6:6. doi: 10.3389/fnins.2012.00006. eCollection 2012.

Candice Csaky, INHHC

5 Ways to Boost Energy Without Coffee

Is a busy schedule and the ability to binge watch TV shows on demand sabotaging your precious sleep time? Experts recommend adults get seven to nine hours of sleep every night, but many of us are sleep deprived, which can take a serious toll.

Next time you need extra energy, try these five caffeine-free fixes:

1. Turn up the music. You don't even have to sing along if you don't want to, but playing your favorite song (particularly if it's upbeat) can help boost your energy and your mood.

2. Get some sunshine. Not only is vitamin D good for your health, but natural light also triggers areas of your brain responsible for keeping you alert. Bonus points for stepping outside for a quick stretch, a short walk and some fresh air.

3. Eat complex carbs. Foods like pasta and white bread do give you a boost of energy, but the spike they cause in glucose levels is generally followed by a crash. Whole grains and complex carbs are slower to digest and will keep you more steadily energized.

4. Take a short siesta. A power nap limited to 10 to 20 minutes is an ideal energy booster. Just make sure you set an alarm. Sleep any longer than 20 minutes and you'll enter deeper sleep, which can lead to feeling even groggier when you wake up.

5. Chew gum. Studies have shown that chewing gum can make you more alert, so pop in a piece if you're worried about nodding off in a meeting.
Our business can help you to transform your body and your life so that you have more energy and time freedom to do the things you love! - Candice Csaky

Candice Csaky|Integrative Nutrition Holistic Health Coach |Healthy Wife, Happy Life
Phone (650) 289-8450
325 Stannard Ave Victoria, BC V8S3M3
Freedom Designer

Candice Csaky, INHHC

Relieve Your Achy Muscles

Starting a new workout routine can be a wonderful thing, but there's always the chance of muscle soreness. This unfortunate side effect, also referred to as delayed onset muscle soreness, can show up a few hours after your workout and generally peaks two to three days later.

What is muscle soreness exactly?

Soreness is the result of microscopic tears that occur in your muscles, as well as the accompanying inflammation. The minor aches and pains can happen to anyone, whether you're new to working out or a long-time athlete. Sore muscles are growing stronger as they learn to adapt to the new movement or strain that's being put on them.

Here  are four ways to relieve sore muscles:

Essential Oils -- Organic Essential Oils can be an incredible option for relieving those sore achy muscles. They can be applied topically or in a hot bath with Epsom salts as an excellent solution to each the ache.  My favourites are Clove Bud, Eucalyptus, Lavender and Peppermint blended together with fractionated coconut oil or Jojoba oil and massaged into the muscle.  But my absolute go to for sore muscles  is always my favourite blend from Essante Organics called Relief. I keep this on a regular order as it's just too valuable to run out of!

Performance Nutritional Supplements like Omega-3, turmeric and tart cherry juice -- These natural ingredients, which can easily be added to your diet, provide anti-inflammatory benefits. Look to fish or fish oil for omega-3s and sprinkle turmeric, which is traditionally used in Indian cuisine, on roasted vegetables or in soups. I also can't speak highly enough about the results I am getting from adding in the brand new Amped product line to my work outs.  These products not only improve my performance but they improve my recovery times as well. Amped Recovery supports faster post-work out muscle recovery and supports the muscle rebuilding process by delivering branch chain amino acids which triggers muscle protein synthesis.

  • A post-workout supplement to support muscle rebuilding and recovery.
  • Supports faster post-workout muscle recovery
  • Supports muscle rebuilding process
  • Delivers branched-chain amino acids, which trigger muscle protein synthesis

Stretching -- Slow, gentle stretching can help work out the muscle group that's sore and tight.

Sleep -- Your body does a lot of repair work while you're sleeping, and your muscles are no exception. Aim for at least eight of uninterrupted sleep each night.  Sleep plays such a huge role in recovery and healing of the body.  When you push your workouts, your body can release high amounts of cortisol which can interrupt your sleep patterns or even cause insomnia.  Adding in adaptogens to support the adrenals and keep that cortisol in check can go a long way to support your muscle recovery as well as promote better sleep habits.

When you're feeling sore, you may be tempted to stop working out altogether. While it is a sign that your body needs some rest, going for a walk or doing some light exercise can help too! If soreness doesn't dissipate after three or four days, consult your doctor.
Our business can help you to transform your body and your life so that you have more energy and time freedom to do the things you love! - Candice Csaky

Candice Csaky|Integrative Nutrition Holistic Health Coach |Healthy Wife, Happy Life
Phone (650) 289-8450
325 Stannard Ave Victoria, BC V8S3M3
Freedom Designer