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.
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!
“How to Stay Healthy When Traveling”
PACK SNACKS: Bring more than enough food for your traveling time so you will not get hungry and be able to maintain your energy levels. Snacks such as fresh fruit, raw nuts, trail mix, bars, protein powder, or raw veggies with hummus or nut butter.
HYDRATION IS KEY: It’s easy to get dehydrated on planes because of the circulated air and the altitude, so be sure to bring an empty water bottle that you can easily fill up. Avoid dehydrating drinks like coffee or sodas.
PLAN AHEAD: I always carry the same grocery list with me for my travels. When you arrive at your destination, find a local grocery or health food store where you can stock up on healthy foods. It’s all about prioritizing and fueling your body with foods that make you feel your best.
MOVE YOUR BODY: Whether there is a gym by you or not, packing your workout clothes/shoes makes you much more likely to schedule in some movement into your day. Most gyms offer guest passes which are perfect for travelers. If you can’t make it to the gym, walking, body weight exercises or running is a great alternative.
EATING OUT: You can ALWAYS create something healthy and delicious when dining out. Build your meal with a protein, a healthy whole grain carb and a little healthy fat like avocado, nuts or olive oil. It’s always a good idea to start with a salad and a light dressing like balsamic vinegarette. See how simple it is?!
HAVE FUN! Sometimes it’s easy to forget that life is about CHOICES and letting go of the “rules” sometimes. I don’t want to feel guilty if I have a glass of wine with my steak for dinner on Saturday with my girlfriends. Life is about balance. It’s about letting go of the guilt when you make the decision to indulge and savor the moment.
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It’s the same story every year where we tell ourselves were going to lose weight.
10 Tips to Keep Yourself on Track
1. Pump up your energy. Make sure you’re getting enough of sleep, exercise and proper nutrition to fuel your body.
2. Set Goals. Set goals that have meaning to you and that surround you with energy.
3. Be Specific. Losing weight is not a specific goal. Instead, say “Losing 10 pounds in 60 days” works much better.
4. Start with Small Steps. Don’t go to extremes like eating only lettuce or running a marathon. Instead, make a plan that works with your schedule and is realistic and achievable.
5. Track Your Goals. Set up a detailed weekly calendar with reminders to help you stay on track.
6. Rewards. Reward yourself with something you value and can afford.
7. Be Accountable. Check in with a friend, trainer, health coach, or loved one will make you think twice about giving up.
8. Remove Temptation. Allow yourself a little wiggle room like sharing a dessert, but don’t keep junk food visibly in your sight.
9. Visualization. Surround yourself with images and words that motivate you.
10. Believe in yourself. If others who have gone through addiction and trama, you can change too. Focus your thinking on new behaviors.
Cheers for a better YOU,
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.
Photo credit: Myrecipes
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
1/3 cup plain yogurt
4 ounces feta cheese, crumbled
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.
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):
- Firefighter/Police officer
- Desk jockey
- Manual laborer
- Healthcare shift workers
- Service and retail employees
- Enlisted soldier
- 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 here…to 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!
Digestive health can be easily changed with simple lifestyle adjustments.
Do you have constipation, gas, bloating, diarrhea or heartburn?
If you answered yes to any of the above mentioned troubles there are simple ways to start changing how you are feeling.
15 Simple Steps:
2. More whole foods, less processed foods.
3. Drink freshly squeezed lemons in spring or filtered water. This is alkalizing and helps to clean the stomach of any residual debris.
4. Do not ignore the urge to have a bowel movement. Listen to your body.
5. Eat more fiber (#1)
6. Skip the NSAID’s/non-steroidal anti inflammatory drugs. Regular use of these drugs can cause peptic ulcers in the digestive tract.
7. Be careful of use and overuse of other drugs that create digestive problems. Too many antibiotics can strip your gut of good bacteria and you can end up with c-difficile.
8. Don’t overeat.
9. Use essential oils to promote better digestion.
10. Drink your liquids before and after meals, not during.
11. Take your time and really chew-chew-chew. Your body can use energy for other things if you chew your food instead of relying on acid and enzymes.
12. Eat slower so you do not swallow a lot of air while you eat.
13. Do all of the above and skip the laxatives, as your body becomes reliant on them and they are habit forming.
14. Smoking and drinking can cause ulcers and heartburn.
15. Don’t be afraid to enlist the help of a specialist (gastroenterologist). You may want to get a referral from a friend or relative. Remember that they are there to diagnose and treat, prevention lies in your hands.
GET MORE free healthy recipes, motivation to get you moving + expert wellness tips by clicking here.
You 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….
GET MORE free healthy recipes, motivation to get you moving + expert wellness tips by clicking here.
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
balances blood sugar
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
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
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!
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.
Does work stress you out? Kid you not, I worked 66 hours this week and sometimes it’s not even under my control. We work in an environment that is doing more with less people. My neck and shoulders knotted up on me and I had this burning sensation that I’ve never experienced before. I was pushed to my limits this week!
This must be a test, right?
I asked myself “What can I at least do to help this situation that I’m in?”
I was determined to make healthy decisions based on my circumstances. As prepared as I could be I tried my best to eat healthy (dark chocolate helped too, LOL!), took walks at lunch time to unwind, breathe in the fresh air and soak in the sunshine, and drank lots of water.
I keep my bag of essential oils on my desk and I can’t tell you how much they came in handy this week. I rubbed lavender oil behind my ears and the back of my neck to help me relax. When I needed to feel energized, I put a drop of Wild Orange in the palm of my hand and inhaled it ever so slowly. If I needed to focus, I inhaled the peppermint oil.
Deep Blue lotion was a life savior for me. I applied it to my shoulders, neck and upper back and stretched and it worked wonders.
All of these things I mentioned above helped me get through this rough week and I’m sure you’ve all had similar stressful situations. I’m thankful to have an understanding & supportive family & friends, I’m thankful I have a job, I’m thankful to IIN school and essential oils, which has taught me to be share my knowledge and to not forget about our own health.
Have a great day!
Disclaimer: The information contained in this blog is based on the experience and research of the author. It is not intended as a substitute for consulting with your physician or other health care providers. Any attempt to diagnose and treat an illness should be done under the direction of a health care professional. The author is not responsible for any adverse effects or consequences resulting from the use of any of the suggestions, preparations, or procedures discussed in this blog.