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FREE Gift: Jumpstart 2016

EO Course

Hey There!

Looking ahead at the new year, I hope 2016 will be even more exciting for you.  If you are ready to Jumpstart your Essential Oil Journey, be sure to grab my soon to be released 7 Day Virtual Course.

Get on the list here

Here’s a sneak peek at what we will be covering in the course:

Day 1:  Application 101
Day 2:  Recipes for You and Your Home
Day 3:  Detoxification
Day 4:  Natural Beauty Regimen
Day 5:  Makeover Your Gym Bag
Day 6:  Home Cleaning
Day 7:  Your Action Plan

Let’s keep in touch, don’t forget to LIKE my Facebook Page.

Cheers to the New Year!

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Back to School: 6 Must Have Essential Oils

Positive child with colorful hands by sign back to school

It’s almost time for the kids to go Back to School, so now is the time to take an inventory of your Essential Oils. Essential oils used regularly as part of your child’s routine will help boost their immune system from those pesky germs and may help improve their concentration.

Here are 6 Must Have’s to use throughout the day:

Peppermint: If you’ve ever inhaled a bottle of doTERRA peppermint oil, you know it instantly perks you up. This oil is great for the morning and afternoon time when the kids are doing their homework. I like to call it the “homework helper” oil!

Wild Orange: This oil is uplifting to the mind and body. Simply place a couple drops in a diffuser 30 minutes before the kids wake up.

Citrus Bliss: Positively affects mood with energizing and refreshing properties. This oil is a blend of Wild Orange peel, Lemon peel, Grapefruit peel, Mandarin peel, Bergamot peel, Tangerine peel, Clementine peel and Vanilla Bean Absolute. O La La!

On Guard: Supports a healthy immune system and has an energizing, uplifting aroma, which is the reason it’s a Must Have. This is one oil that is diffusing in my home all throughout the Fall and Winter months. This oil is a blend of Wild orange, clove, cinnamon, eucalyptus, and rosemary.

Lavender: For a good night’s sleep place on bottom’s of feet and a couple drops on their pillow case. Night, Night, Sleep tight.

Serenity: If there was one oil that I could not live without, it would have to be Serenity. This oil helps to calm the kids down before bedtime by diffusing it 30 minutes before bedtime. This oil is a blend featuring Lavender, Sweet Marjoram, Roman Chamomile, Ylang Ylang, Hawaiian Sandalwood, and vanilla bean.

 

Be Well,

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5 Essentials for Healthy Fat Loss

Keep your body fat in check with these strategies that will have you looking leaner, tighter and stronger without even having to step on the scale:

 

1.  Lift weights – Adding weights to your routine not only makes you stronger and leaner, it also increases your metabolism to help you burn more fat throughout the day.

2.  Eat Clean Foods – If it grows, eat that!  Stick to fruits, vegetables and whole grains.  A 2009 study in the Journal of Nutrition found that people who consume the highest amounts of whole grains have 2.4% less body fat than those who eat the least.

3.  Pump up the Cardio – Try adding one minute intervals to your routine to rev up your energy and blast fat.

4.  Plan 5 to 6 meals a day instead of three large ones to keep your metabolism working and never skip breakfast.

5.  Be patient – Quick results usually don’t last, so go with the slow-and-steady approach to reach your goals and stay lean.

 

To Your Success!

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P.S.  I’m on Facebook!  Are you?  I’ve been spending a lot of time on this page making it special and interactive just for YOU.

How to Slow Down Now

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Who doesn’t feel as if there aren’t enough hours in the day? We rush through the day, running here and there, and end up exhausted. Somehow these days full of duties, obligations and busyness have begun to build up and become our lives. We spend our time doing things we don’t really want to do, yet feel we should. We’ve come to believe that being productive and crossing things off our to-do list is the ultimate goal.

The truth is, life on Earth is a brief gift, and our time is too precious to be used like this. If we want our lives to be balanced and healthy, we need to lessen our load and increase our down time. This means planning less in a day, prioritizing those things that make our hearts sing and de-prioritizing those things that are not imperative.

If we must accomplish many things each day, we can still change the quality with which we do things. How can we transmute that sprint to the train into something delicious instead of the usual gripping and tightening experience? Where can we find ease in the midst of stress? How can we cultivate the art of going slowly?

Take a few moments before you climb out of bed in the morning to remember your dreams and to think about what you want from the day. Leave your watch on the bedside table. Take the scenic route. Sit for a moment with your eyes closed when you start your computer. Check email only twice a day. Don’t pack your schedule so tightly that there’s no time for a short walk. Light candles before you start to cook dinner. Add one moment here and there for slowness; it can be done simply and will have a profound effect on your well-being.

Adapted from an article by Marco Visscher & Jay Walljasper, Ode Magazine, Issue #15, http://www.odemagazine.com

What are some things you’ve done to slow down?

Take it easy,

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Founder and creator of Sharon Holistic Living

Board Certified Health Coach

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Spinach Frittata

I don’t know about you, but I love a simple fresh recipe that bursts with color and flavor. As a board certified health coach and gluten free guru, I look for simple recipes that are loaded with nutrients and keeps me satisfied for hours. This is one of my personal favorites. You can make it and store for up to 3 days and keep it for whenever you need something quick & satisfying.

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Photo credit:  Myrecipes

Ingredients:

2 tbsp olive oil

1 drop basil essential oil

1 drop oregano essential oil

1 bunch green onions, chopped

2 cloves garlic, chopped

10 ounces spinach

6 eggs

Pinch salt

Pinch pepper

1/3 cup plain yogurt

4 ounces feta cheese, crumbled

Directions:

1.  In a sauté pan mix olive, basil, and oregano oils.

2.  Add green onions and garlic, and sauté on medium heat until tender.

3.  Add spinach in small bunches until wilted and heated through. Set aside.

4.  Whisk eggs, salt, and pepper together.

5.  Add yogurt to egg mixture and mix thoroughly.

6.  Place drained spinach mixture in a nonstick cake or pie pan.

7.  Pour egg mixture over spinach and gently mix.

8.  Add feta and bake in a 350 degree oven for 20 minutes, until firm.

If you like this recipe share it with your friends via FB, Pinterest or Twitter.
I want to hear from you! Please leave your comments in the box below.
XO, Sharon

Are you Coo-Coo for Coconut?

Coconut oil can be used for a lot of things.

You can cook with it and not only does it taste delicious, the health benefits are astounding!

Coconut oil is great in showers. It is a great cleanser as well as a moisturizer.  You can also keep it on your nightstand as a moisturizer.  There is a lot to be said for anything that is chemical free that we can use on our bodies.  There are some people who use coconut oil on their faces.

Coconut oil is great to massage into your scalp.  It is nice for the hair and the skin.

My favorite thing to do is mixing in the wonderful scents of essential oils.

Coconut oil is great in raw food recipes:

  • You can use 1 tsp of coconut oil daily in your morning smoothie.  It gives it such a nice texture and it is so good for you.
  • You can use coconut oil in raw protein bars. It gives them a lovely texture, flavor and holds them together nicely.
  • You can use coconut oil in chocolate, mushroom recipes, chia pudding (for immunity and strength).  Add a teaspoon of coconut oil for added smoothy creaminess.
  • You can add coconut oil in hot tea with a pinch of raw cacao for a special treat as well.
  • You can even use coconut oil with cashews and stevia to make a delicious frosting.

There are a lot of ways to use coconut oil and there are even more reasons why you should.

Coconut oil has lauric acid, caprylic acid, capric acid.  These acids give it antimicrobial, antifungal, antibacterial and antioxidant abilities.  It is mostly saturated fat, 92% with a small percentage being mono unsaturated and poly unsaturated.  Coconut oil is a healthy fat.

Some of the benefits that are attributed to coconut oil include (but not limited to):

  • Weight loss
  • Heart disease
  • Immunity
  • Healing and infections
  • Digestion
  • Candida
  • Kidney stones
  • Liver disease
  • Diabetes
  • Stress
  • Bone loss
  • Tooth decay
  • Alzheimers
  • Hormone regulationcoconut

“Coconut oil has fewer calories than any other fat source. Unlike the high-calorie, cholesterol-soaked, long-chain, saturated animal fats found in meat and dairy products, coconut cream and coconut oil are made of raw saturated fats containing mostly medium-chain fatty acids that the body can metabolize efficiently and convert to energy quickly.”(Wolfe, 2009)

Coconut oil also helps to regulate blood sugar.  It is one fat that diabetics can eat without fear.

Coconut oil is useful for bone and dental health because it improves calcium and magnesium absorption. This is good for dental health.  It is especially beneficial to women who are at the age to develop osteoporosis.

When you go to order or purchase your coconut oil this is what you should look for:
organic-raw-extra virgin-cold pressed, like this one here.

Enjoy!

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Are you in an Unhealthy profession?

Things that factor into poor health in a profession include hazards, mental and physical health, stress, long hours, and depressing work environments.  It has been found that companies who invest in the wellbeing of their employees have healthier and happier workers.

According to Fox News, the 8 professions with the worst health (not in order):

  1. Firefighter/Police officer
  2. Desk jockey
  3. Manual laborer
  4. Lawyer
  5. Healthcare shift workers
  6. Service and retail employees
  7. Enlisted soldier
  8. Transportation workers

I was surprised to see people who sit at their desk on the list.  Although I really shouldn’t have been that surprised come to think of it.  I see a sharp decline in my health when I spend too much time working at my desk.  I slow down on my exercise.  Not only that but my participation at home goes down and that causes stress. I don’t take the time to prepare all the healthy foods I normally eat.

Other professions like public service, firefighter, police officer and then manual laborers and enlisted soldier are just obvious.  They are put in harm’s way all the time, which of course will increase stress and anxiety.  It is really important that they take the time to care for themselves because they will stand up to physical pressure better and make better and quicker decisions if they are healthy.

I know enough lawyers to understand this one, they bill out hourly and work a ton of hours.  They also live with a lot of stress, maybe not physical, but definitely mental.

Truck drivers, without question, have one of the unhealthiest professions there is.  They sit all day, eat at rest stops, sleep weird hours, are subject to dangerous situations and accidents and are under a tremendous amount of stress.  I was very surprised to learn that truck drivers average expected life span is 61.

Service and retail employees work long hours on their feet and deal with a surprising amount of stress.

There are a lot of other professions that could go either way.  I think of mothers of teenagers for example. That can be one of the most stressful times of your life.  You think of teachers as having a pretty stress free existence, unless they are working with special needs.  There are some social workers who go home and vomit every night.

Restaurant workers, especially in the most unhealthy food environments, would be pretty unhealthy as well.  They eat the “luxury” foods in big restaurant size portions that are intended for moderation, on a daily basis.  They live pretty stressful existence trying to serve the public.

Looking at all this reminds me how lucky I am that I love what I do.  The truth is, my profession could be unhealthy too.  No matter what you do, if you find a way to put your health first, you are way ahead of the game.  It is your choice.

You can make the decision now to do everything it takes to: Be Fit. Be Healthy. Be Happy.

  • Get up in the morning and do some kind of exercise.
  • Learn what to eat, how to eat and why to eat it.
  • Take time to laugh and smile.
  • Forgive those you love and live without resentment.
  • Be kind and give of yourself to others.
  • Take time for prayer or meditation.

If you do all these things, you will be fit, healthy and happy.

I want to help you.  You can choose to work with me in depth and personal or you can just stop by hereto sign up for updates, newsletters and tips.  Either way, you owe it to yourself to give yourself the gift of health. 

Jump in now, you will never, ever be sorry!

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I like to move it! move it!

exercise3You need to exercise. I need to exercise. I moved ahead to write this blog because I  struggle with myself when I am working on too many exciting things it’s difficult to fit in time for exercise and fitness. The problem is, once you quit moving so do our endorphins and it gets a little depressing.

Here are a few tips to get you moving:

#1 Make time…no matter how busy…make the time!

We think we don’t have time but actually we do. I have found in my experience, the more time I make to move my body the more time I have in the day. Funny how that works! I think it is because I have more energy and I am sure that endorphins have something to do with it as well. The truth is, the more you move, the more active you become!
#2 Find something you love to do!

You need to do something you love. It doesn’t really matter what it is as long as you do it. I love to strength train and I love to walk. I know it sounds funny, but I get a thrill being able to lift those weights and I love how it makes me look.
You may love running. I have not learned to love it and I know it isn’t that easy I just don’t enjoy it. It is very good for you. Walking may be your thing! There is nothing like getting out and getting a little fresh air and moving your limbs. I like walking in my neighborhood where I can wave at the neighbors and feel connected which is like getting a double whammy of healthy!
#3 Pair it with something you love!

You can even do things you don’t love to do. However, these are the hardest. That is why you need to pair it up with something you do love to do. I know some of you who are reading this know what I mean. The thing that I am trying to say, is that if you choose something you don’t like to do and have a higher purpose you reach new heights of satisfaction you would never have known otherwise.
Experiment and find what is right for you. Some people like to play. If that is you then join a basketball team or perhaps a volleyball team. Sometimes if you pair it with being social then it doesn’t feel like exercise. Dance is exercise too! Pair it with romance!
#4 Clarify what you want to achieve

Do you want to lose weight, de-stress, build strength, improve your golf game, rebuild your knees? If you need to get to the grocery store, you have 3 choices, walk, ride your bike or drive. If you want to rebuild your knees, you are not going to pick lunges well that just doesn’t make sense. If you can’t figure it out, don’t be afraid to hire a professional trainer. They have been taught to know the things that you do not. They know what you can do that will best achieve your goals. You can hire them for one visit to make a plan or you can hire them for a few to show you how or long term to build on your success.

#5 Make an appointment with yourself for exercise

Schedule it into your day. The reason I say this is because, if you show up you will do it.

What’s your favorite type of exercise?  Please share….

Be Fit,

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GET MORE free healthy recipes, motivation to get you moving + expert wellness tips by clicking here.

Is there such as thing as healthy chocolate?

Cacao is a Superfood! A Superfood!

Cacao (chocolate) is one of the most delicious and healthy super foods that exist. It is beneficial with PMS symptoms, good for metabolizing glucose, keeping the heart healthy, easing depression and it also helps as a delivery agent for many other super-foods like mushrooms, goji berries and spirulina. In addition to supporting cardiac health and lifting moods, cacao is well-known to ease symptoms of PMS, enhance glucose metabolism and may even help prevent colon cancer.

“All you need is love. But a little chocolate now and then doesn’t hurt.” – Charles M. Schulz.

In it’s most natural form cacao is a seed. Everything chocolate comes from a seed and is called cocoa beans. Chocolate does not have sugar or dairy not unless you add it. If you want a delicious, high energy weight loss food; chocolate is your bean!
What is in chocolate and what it does
Magnesium – #1 source of  heart, brain, muscle cramping, elimination, alkaline, bone strength
Iron
blood
Chromium
balances blood sugar
Copper
blood, immunity
Manganese
blood
Vitamin C
Zinc
immunity, liver, pancreas, skin

 

There are also many good reasons to eat chocolate only when raw. The oxalic acid and omega 6 fatty acids become problematic (trans fat and oxalates). There are a lot of delicious ways to use raw cacao. You can buy nibs, powder and cacao butter. One of the special qualities cacao has for is to hide the flavor of foods that don’t taste so great. You can eat spirulina with cacao and never even taste it.

One of my favorite foods with raw cacao is so easy and healthy and delicious that you won’t believe it!  This protein immunity pudding can be added to or subtracted from and you can’t mess it up (something easy exactly what you need in the kitchen). It’s too good for me not to share so here it is:
Chocolate Protein Immunity Pudding

Ingredients Needed:
1/2 cup coconut milk
1 little chunk of cocoa butter
1 tsp coconut oil
3 tbsp chia seeds
1/2 cup cacao powder
1 tsp reishi mushroom
1 tsp chaga mushrooms
1 tbsp spirulina
1 handful of spinach
1 handful frozen strawberries
1 handful goji berries
a very small pinch of raw vanilla

Preparation:
In mixer soak chia seeds with coconut milk for 30 minutes then add in the rest and blend
Sprinkle with cocoa nibs or bee pollen…
IT IS YUMMY and so healthy.

What is your favorite chocolate food? Please share!

Love Yourself – Take Care of Your Body

I love the idea of giving up the need to be skinny. The truth is it is fine if you are not overweight.  If you are overweight then you should love yourself enough to give you the gift of health.  It would be nice if we did it to feel good, strong and at peak health instead of to project an image to ourselves and to the world.

With all clarity, we know that our body should not really be a reflection of ourselves.  It is a reflection of our health.  That being said a person who is in perfect health is not any more loveable than a sick one at least that is the way it should be.

My story: “I think back on the time I was in my teens, twenties, thirties, and now my forties.  In my teens I thought I was fat (even though I wasn’t) and tried to achieve the perfect body.  I didn’t go on diets, but exercised profusely and my body did not change.  It was because I was still eating junk.  No one taught me the right way to eat.

I would eat fast food and then try not to eat the next day because I felt so guilty.  I had no concept of what I should be feeding my body.

Through my 20′s all I had to do was gain a pound and I felt like I was ready to go over the edge into obesity.  I was actually within my weight range but I never felt that way.

In my 30′s I gained fifty pounds with each of my children and would eat whatever I wanted.  I used pregnancy as an excuse to eat whatever cravings I had.  I was so ashamed of how I looked.  Slowly, I monitored what I ate and started weight training to let go of those pregnancy pounds.

Which takes me into my 40′s I decided after a few years of weight training to enter my first figure competition.  I went on a low-carb diet and felt tired, weak and battled adrenal fatigue.  It took me almost a year to recover from the effects it had on me emotionally to get back to clean eating and knowing what was right for my body.  I thought once I achieved this level I would be healthy and happy.  Due to the restrictive low carb diet, after my competition I ate anything and everything only to gain an extra 10 pounds back from where I started.

I started eating more (yes more healthy foods) and moving more and I got to where I wanted to be slim and healthy.  I no longer eat to be skinny, I eat to be healthy.  The truth is, if we quit eating foods that add to our health, we quit being healthy.

Finally, in my 40′s I figured out that the two are connected.  If I give my body the gift of health, it gives me back what I am meant to be.  I may not be meant to be skinny any more, but I am back to the healthy place I was as a kid and a teenager where it is about me and not my figure.

Truth is, I started this out as a “love your body” type of blog.  At the beginning I was perfectly happy and it was because my body was perfectly perfect.  The more junk I ate and the more I tried to manipulate my weight the harder it became.  Hormones are what put me over the edge.  I am not providing excuses, I am only stating my struggles.  I keep asking, ”Why do these people follow these perfectly fine diet regimens and gain it all back?”  If the diet is so great, why don’t they stay on it or if they do stay on it, why don’t they maintain the loss?  The truth is, consistency is a big thing.  Second to consistency is constant improvement and upgrades to what we do.”

You cannot do intermittent health care.  Exercise has to be a daily thing.  Aside from occasional “free meals”, we have to eat to nourish and maintain our bodies.  It is an odd thing that has happened in our society where food intake is such a social and pleasure thing instead of a way to fuel our bodies.

So the conclusion is there is nothing wrong with always being aware of what we do to stay slim and strong and healthy.  We should love ourselves for who we are on the inside but also love the potential we have; both inner and outer and always strive to live up to it.

Cheers!

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