Pumpkin Seed Milk

Healthy drinks are a great way to easily achieve total health and wellness. Healthy drinks like fresh pressed juices, smoothies and nut milks can deliver vitamins and minerals through your system without putting the strain of digestion on your body. October may be a perfect time to impress your friends with Pumpkin Seed Milk, yet the delightful taste of healthy seed milk never goes out of season. Good health is always in season!

Pumpkin Milk is a great source of iron, providing half of the daily recommended intake. The zinc, calcium and magnesium are fantastic for your bones. You also get a healthy dose of potassium, phosphorus, copper and vitamins A, B and E in this smooth and tasty drink.


You will need a blender, a nut sack and a few ingredients to make this heavenly, healthy drink. I store mine in mason jars with BPA free plastic lids to keep it fresh for up to 5 days.

3 Cups Water
1 Cup Raw Organic Shelled Pumpkin Seeds
1 Inch Raw Organic Ginger
2 – 3 Organic Carrots, chopped
6 – 8 Dates
1 tsp. Cinnamon
1 tsp. Pink Himalayan Salt
Optional: Nutmeg


1. Soak the pumpkin seeds in lightly salted water for at least 8 hours or overnight.
2. Rinse and drain Pumpkin Seeds then add to your blender, along with all the ingredients listed above.
3. Blend the pumpkin seed mixture until liquefied.
4. Put the nut sack into a larger bowl.
5. Pour mixture from the blender into your nut sack.
6. Strain Pumpkin Seed Milk using the nut sack. Be sure to squeeze all the delicious nutrition into your bowl.
7. Pour this healthy drink into storable containers and chill for at least one hour.
8. Make sure you shake the pumpkin seed milk, then pour and sprinkle with nutmeg if desired.
Drink in your health!



If you are looking online, a nut sack is also referred to as a milk sack. They are very inexpensive. You can find them on Amazon, a set of 2, for around $10.00

#YourHealthIsYourWealth #CassiRecipes #PumpkinSeedMilk #DrinkYourHealth

Essential Oils – Bergamot

I love everything about essential oils. Essentials oils smell good. Essential oils are good for your skin, hair and nails. Most of all, essential oils are a wonderful and effective natural remedy to most health ailments.

Since Melaleuca released their all pure essential oils line, I have fallen in love all over again. I love to share what I love and find valuable. To that end, I will bring you articles on the different oils and how they can be an inexpensive and natural alternative to health and wellness management. I will also be featuring the differences in how the oils are made and share with you about carrier oils in other blogs.

Did you know that when you feel healthy, calm and optimistic you will be more confident? Essential oils actually boost confidence.

Today I will share with you my love for Bergamot.



One of my favorites, I have been in love with this scent as long as I have loved Earl Grey tea. Bergamot is a citrus fruit whose rind is used to extract the Bergamot Essential Oil. Bergamot is a tropical fruit, but also thrives in Europe. Its pleasing aroma is used in fragrances, candles, soaps and more. Earl Grey, one of my all-time favorites, is black tea with a touch of bergamot flavoring. It has a sweet smell and the medicinal properties are plentiful.


My Top 18 Uses for Bergamot (19 if you include Earl Grey)

  1. The chemical composition of bergamot includes Alpha Pinene and Limonese. These natural chemicals have an antidepressant effect and are stimulating in nature.
  2. It improves the circulation of your blood due to its stimulating effect.
  3. Stimulates hormone secretions that cause metabolic rates to even out and become regulated.
  4. Allows for proper absorption of nutrients.
  5. Stimulates the production of digestive enzymes, which causes better digestion.
  6. Assimilation and decomposition of blood sugar resulting in lower blood sugar.
  7. Antibiotic and disinfectant properties inhibits growth of germs, virus and fungi.
  8. Causes shiny hair.
  9. Prohibits infections of the skin.
  10. Causes pain reduction by lessening sensitivity of nerve to pain.
  11. Assists with headaches, sprains, toothache, muscle aches and more.
  12. Flavonoids in bergamot act as a relaxant which reduces nervousness, tension, and anxiety.
  13. Stimulates production of dopamine and serotonin. (Dopamine and serotonin are feel good hormones that keep you motivated and are linked to weight loss.)
  14. Weight loss due to better digestion, being more relaxed so you produce less cortisol and increase in serotonin and dopamine.
  15. Helps with scars and brown spots.
  16. A natural deodorant.
  17. Aids in fever reduction.
  18. Acts as an antispasmodic which is good for leg cramps, menstrual cramps and muscle spasms.


Protect oil from sunlight

If used topically, do not go directly into sun until oil is absorbed.


Blends nicely with:

Frankincense, Jasmine, Geranium, Sandalwood, Orange, Rosemary, Ylang-Ylang and Nutmeg, Cinnamon Bark or Clove Oil.

Health and Wellness for a Happy and Fulfilling life

Today I am going to get naked, totally transparent.

Health and wellness are key components of a happy and fulfilling existence.  I know this, and now it’s time to live it.

For me it is easy to say that I only have a few extra pounds to go (10 – 15 to be exact) so there is no urgency.  It’s also easy to pat myself on the back for being consistent about going to the gym (while I’m using that now sore arm to reach for the cake and candy I earned by going to the gym).  How’s that for logic?  So health and wellness have not taken a priority in my life until now.

Easy isn’t always best.

health and wellness

One of the great things about my work is that as I do research for the people I serve, I get to benefit from it as well.

Accountability and Follow Through

I’ve learned that if you are held accountable, you are much more likely to follow through and meet or exceed your goals.  For that reason I am holding myself accountable to you!  When I started going to the gym 5 days a weeks and posting about it, I always did it since I told everyone who is on Facebook I was going to.  It worked and going to the gym is now a habit.  I also found people messaging me and telling me how this helped them stay strong too.  Other people who want to do better, and know we are all stronger together than we are alone!

Yesterday I started posting in the Facebook group Free to Be Fit.  Although it’s a closed group, everyone is welcome.  I am making it a closed group because I will be posting pictures of myself and encouraging others to do the same.

Measure Your Results

When we measure our results, we get better results and I want everyone to feel comfortable posting their “before” photos if they wish.

This group is to set your intentions and post about your follow through.  We will cheer you on, offer you advice and encouragement and be grateful for your example as we inspire each other to live and play full out.


It is my intention to make moving my body part of my day at least 5 times a week.  I will eat foods that nourish me and avoid sugar, breads and pastas.  I will drink a green smoothie or make sure I get at least 2 dark green veggies in my diet.  I will drink warm lemon water to set the alkalinity in my body as soon as I wake up.  I will drink plenty of water and take time to practice intentional breathing each day.  I will post about my progress on a regular basis and upload a photo every 4 to 6 weeks. (Ut oh, now I have to do it!)

I am not over weight, but I am not in my peak physical condition.  It’s about time I take charge of my health and wellness and actively make choices that will lead to complete health.  I play full out in so many areas of my life, I now realize that it is imperative for me to really achieve the endurance, vitality and energy that I can have.

And it is so easy!

It takes 21 days to create a habit.  If you choose excellence every day for 21 days, it will become who you are.  Excellence will be as easy as breathing.  So little to give, my all for 21 days, to get so much back, a full and rewarding life experience.

Please join me by Clicking Here and join us.  You will find recipes, encouragement, what has worked or not worked for others, but mostly you find a group of people that want better and want to inspire and be inspired.

Success is a choice.  Better health is a choice.  Life is a choice.

Achieve Success

Thanks and have a wonderful day.

Cassi Eubank

p.s. Did you get your free Empowerment Meditations yet? I want you to have them as my gift to you.