Time for some self-lovin’

Time for some self-lovin’

Self-Love A-Z

How much attention do you place on self-love? Is it your number one priority in your day-to-day? Even as a full-time mom and entrepreneur, with many balls up in the air at all times, self-lovin’ is still numero uno for me. I am a list maker, I have lists in my journal, post-it notes, whiteboards, even spoken lists into my phone. I call these my “Leslie stays sane” lists, and in making them, I allow myself reprieve from the hundreds of things that are always in my head.

Recently, I tried an A-Z list. I included the idea in my most recent book, “Mom’s Essential Oil Evolution” for two reasons, it was a lot of fun, and it worked great! It takes work, but I have compiled an A-Z list for you and incorporated a few tips along the way.

A. Ask for help

If you are anything like me, a strong, confident and very stubborn woman, you may find yourself thinking, “I’ve got this. I do not need any help.” Or possibly you do ask for help, and then it does not get done the way you would have done it, and you say to yourself, “Nothing gets done right around here unless I do it myself!” Perfectionist anyone? I am saying this from my own life experience. This was me, big-time!

Ask for help! It could be as simple as calling a friend and asking him or her to make a meal, pick up take-out, or take the baby for a walk so you can take a bath! You are human, so let the notion of, “I can do it all by myself,” go. I will not argue the fact that you can, in fact, do it all by yourself, but at what expense is the question.

B. Be you!

C. Comparison be gone!

I do not compare myself to others. I may analyze marketing of other entrepreneurs, admire someone’s work ethic, or honor someone’s amazing energy..but I never compare myself to someone else in looks, accomplishments or goals, ever.

Why is this? I believe that comparing can be a real energy sucker. It breeds jealousy and envy. The only person I compare myself to is the person I was yesterday, always looking for self-improvement.

Comparison is the thief of joy!

D. Drop old beliefs

EEmbrace your strengths

There is no better way that I know to embrace your strengths than reminding yourself of them, often. But I think it is equally important to try new things, discover more. Know that you can push yourself. I do not think that we should allow ourselves to become stagnant, so to speak. Cultivate your strengths, find new ones, challenge yourself.

F. Forget the negative

G. Get out in nature

Nothing brings my spirit more peace than nature. Water is the best for me, being a water sign. But I love very simple things like watching the clouds float by, sitting in complete silence and watching the stars, as well as a vigorous hike in the mountains. I have been blessed to hike mountains all over the world, some of the best moments of my life. Get out in nature, let your bare feet make contact with the earth, feel the sand in your toes, or even the snow! Brrr….

H. Hobbies!

I. Invest in your growth

“Everyone wants to live on top of the mountain, but all the happiness and growth occurs while you’re climbing it.” Andy Rooney

Some people are perfectly happy with what they have and who they are, and while I have great appreciation for loving yourself, all of yourself, there still has to be growth. I think this is different from change. Everyone has places to improve whether internally, in business, in friendships, in love, etc.

Growth should never stop, what are you focusing on today?

J. Journal the good, the bad and the ugly

K. Keep your chin up

Everyone at some point in their lives will find themselves in tough times. It is important to embrace the feelings, acknowledge them and keep moving forward. Do not allow yourself to sit in the negative moments for too long. Try to remember that even hard times pass.

Keep in mind too, that as everyone goes through hard times, some harder than others…always practice kindness with everyone you meet. This is so incredibly important.

L. Love, laugh, live!

M. Maintain your healthy boundaries

Create, honor and follow through with clear boundaries! Boundaries are created to protect your energy. Honor what is yours and what is not. Do not allow others to cross the boundaries you have set for yourself.

A book I recommend you purchase and study if you have not already done so, is “The Four Agreements,” by Don Miguel Ruiz. This book has quite literally changed my life. Ruiz’s lessons are paramount to understanding our boundaries. The four agreements are as follows:

1. Be impeccable with your word
2. Don’t take anything personally
3. Don’t make assumptions
4. Always do your best [1]

Are you clear on your boundaries? If not take some time to write them down. Be true to them.

“Boundaries are a part of self-care. They are healthy, normal, and necessary.”-Doreen Virtue

N. Never give up, but learn how to say no

O. Only positive self-talk

What does your self-talk sound like? Positive? If not, this takes some work, but it can be changed…and I encourage you to work on it. Every cell in your body listens to what you say, and your mind absolutely believes it. So care for yourself, even when you are not talking out loud. Love you!

P. Practice saying NO

Q. Be quiet 

What do I mean when I say be quiet? Practice mindfulness. How many times a day are you doing one thing but thinking about something else? I will pause while you laugh. This likely explains much of your day-to-day, right? How many times have your children stood in front of you asking a question or telling you a story of something that just happened, and you shake your head and say, “I’m sorry, what?”

The beginning of mindfulness is breath. This is what brings you back to the present moment. This does not need to be meditation in the form of sitting atop a meditation cushion, in silence, eyes closed, the world stops… Mindfulness is purposefully focusing your intention on the current moment and nothing else and accepting it exactly as it is. This should be cultivated in everything you do, in every moment of the day. 

If you would like to cultivate this practice, I recommend the book Peace Is Every Step, by Thich Nhat Hanh [2].

R. Reminder lists

S. Speak your truth

Speak your truth. Not only in your relationship with your partner but with friends and family too. By far, the number one person you need to be truthful with is yourself. It is ok to admit that you do not have all you’re shit together. It is ok to admit you’re overwhelmed. It is ok to admit that you’re angry and resentful. It is ok to not be ok. Whatever it is, communicate it as calmly and lovingly as you can. Yes, even negative feelings need to be expressed when you are in a good place to do so. Holding in feelings of any kind is completely toxic to one person in particular, you. Forget the notion of being afraid to rock the boat. Create a tidal wave!

T. Take time to reflect

U. Unwind. This is a BIG word, isn’t it.

This is all about self-care. Not watching TV or scrolling Facebook. Take some time for yourself. Really treat yourself, each and every day.

V. Visualization, aka guided imagery

W. Celebrate the WINS!

As women, we often get hung up on the to-do list and thoughts of the future. What needs to be done tomorrow, next week, what will next year look like, how will you make it all come together? Although, all of those things are important, as we are often the glue that holds everything and everyone together, it is really important to always celebrate growth and success.

Any kind of celebration does a couple of things to your body and your mind. Your endorphins flow and you are left feeling exhilarated, confident, and ready to take on the world. Even the small things are worthy of celebration. Was the to-do list long and you managed to get a couple of things checked off, and you did them really well? Were you able to help a friend through something and left them feeling loved and supported? Were you able to do something special to pamper yourself today? All of those are worthy moments! Celebrations reinforce future success, so go for it!

X. Examine your feelings

Y. It is all about YOU

Here is one of my favorite inhaler synergies, just for you!

Self-lovin'

Self lovin’, self-care, winning!

Z. Zero tolerance for those who seek to violate your boundaries

Lifeholistically.com

References

[1] Ruiz, D. M. (1997). The Four Agreements: Practical Guide to Personal Freedom. San Rafael, CA: Amber-Allen Publishing, U.S.

[2] Hạnh, N. (2013). Peace is Every Step. Bantam/AJP.
Hoffmann, D. (2003).

Please note that I am not a medical practitioner. The content of this website is provided for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice. Do not use the information on this website for diagnosing or treating any medical or health condition. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. By using this website, you assume full responsibility and liability for your own actions. 

The toxicity of our indoor air

The toxicity of our indoor air

Our respiratory system begins with the nose, travels all the way down to the lungs, and has a very important job. The lungs take in oxygen, to…well keep us alive. The respiratory tract also warms and moistens the air we breathe, as well as removes airborne particles. The lungs are one of the organs of our amazing body that provide us with detoxification, and we really take them for granted. Why would I say this?

The quality of the air we breathe is critical to our health. According to the Environmental Protection Agency, “indoor air pollutants were generally 2 to 5 times greater than outdoor pollution levels. In some cases, indoor air pollution was 100x greater than outdoor levels!” (1) How can this be!

Chemicals are to blame. VOC’s or Volatile Organic Compounds are present in many things in the home such as furniture, carpeting, paint, varnish, cleaning products, cosmetics and more (2). VOC’s are a big problem, but by far not the only one worth mentioning. The range of indoor air pollutants include phthalates, mold, pollen, pet dander, radon, and more. All of these indoor pollutants keep the lungs working very hard, but this really puts them, and you at risk for respiratory distress or worse over time. Those most at risk are infants, children, elderly, and those that are immune-compromised. These indoor pollutants are definitely an issue for those that already suffer from asthma or other respiratory complications (3).

There are some things that we can do to improve the quality of the air we breathe and maintain good health of our respiratory system. The first step is to always ensure adequate ventilation in your home. This can be more difficult in the winter months. A big helper to absorb some of these toxic chemicals is houseplants.

If you have pets or small children in the home, be sure the plants you purchase are not toxic to them if eaten. Follow this link to learn more about plants for the home.

Get yourself a good quality HEPA air filter. This will remove pollutants from the air such as pet danger, dust mites, pollen, and smoke. Depending on the side of the unit, they can cover a wide range of square feet, and work very well to remove indoor pollutants. There are many options, this is the one that I use-Germ Guardian. Here is a nice table top version-Germ Guardian Table Top.

When dusting furniture or cleaning floors in the home, be sure to use a damp cloth to capture the particulates instead of sending them back into the air. When cleaning, be sure to use green products that clean without sending additional chemicals into the air. Essential oil users know that oils can go a long way to clean the home, but if you have babies or cats, for example, you must use extra caution with the oils you are choosing. Utilizing strong anti-germs blends is not going to be the best choice here.

Removing the sources of air contaminants can be a bit more challenging as it can be expensive to remove them all. Try to buy organic furniture not treated with chemicals. Carpet emits many VOC’s; wood is a better option. Plastic and vinyl such as with your shower curtain emit many chemicals. This is a great alternative to the strong off-gassing vinyl shower curtain. Avoid buying mattresses, bedding and pajamas sprayed with toxic flame retardants for your young children. Organic cotton is a good (not perfect) replacement. Lastly, be sure to avoid synthetic air fresheners or wax warmers, burning candles and synthetic fragrances as they can really irritate the lungs, especially for those that are asthmatic or are otherwise immune-compromised. A good rule of thumb is if the scent is not found in nature, question if you should be emitting the scent and all that comes with it throughout your home.

The topic of indoor pollution can be overwhelming, but there are many things that you can do to improve the quality of the air you breathe. By far the best of all is to be sure to get outside and get plenty of fresh air as much as you can. Your lungs will thank you.

 

Please note that I am not a medical practitioner. The content of this website is provided for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice. Do not use the information on this website for diagnosing or treating any medical or health condition. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. By using this website, you assume full responsibility and liability for your own actions.

References

(1) (3) Why indoor air is important to schools, Retrieved from
https://www.epa.gov/iaq-schools/why-indoor-air-quality-important-school

(2) Volatile Organic Compounds’ Impact on Indoor Air Quality, Retrieved from
https://www.epa.gov/indoor-air-quality-iaq/volatile-organic-compounds-impact-indoor-air-quality

Additional Resources

Group, E. (2014) 10 shocking facts about indoor air quality. Retrieved from:
http://www.globalhealingcenter.com/natural-health/10-shocking-facts-indoor-air-quality-iaq/

Protect indoor air quality in your home (2014). Environmental protection agency. Retrieved from: http://www2.epa.gov/indoor-air-quality-iaq/protect-indoor-air-quality-your-home

Lifeholistically.com

Tips to stay sane this holiday season

Tips to stay sane this holiday season

 

The holidays are a time of family, friends, and good cheer. Being grateful, kind, and oftentimes giving more than receiving is what we moms and dads do. Spending time with family can bring about different emotions, anywhere from excitement to dread. It makes no difference which it is for you, they both come with their fair share of stress.

Moms tend to take on way too much and take it upon ourselves to make sure that everyone is happy. This begins well before Thanksgiving. We step away from our normal schedule and routine and prepare ourselves for a marathon of sorts. More often than not taking on more than one person ever should, dusting off our Superwoman capes. If you have children, especially small children, the holidays can be truly exhausting.

So, I got to thinking, how about I share some tips to help us stay sane? Keep everyone alive, you know that sort of thing. Wink. So without further adieu, here are my top 10 tips for staying sane during the holiday season without killing your kids! (Said in jest)

1. Acceptance of what is

I practice this daily. Sometimes I find myself fighting what is happening in my life, rather than simply accepting what is being put in front of me, in the moment. Think about that statement. Rather than inserting things like, “This is unfair”, “I wish things were different”, or “if only they___”, begin accepting things exactly as they are. Because let’s be honest, if you are saying those things to yourself, you causing yourself additional stress. Know that most everything is short-lived, a grain of sand on the beach. Know that everyone is doing his or her best. And most importantly, know that truly mastering this is one of the most empowering feelings that there is! It will help you to see clearly, and be able to love everything and everyone; for all that it is, for it is the reality. Life is not happening to you after all. Did part of your meal get messed up? Were family members late? Not grateful? Leave early? Kids fighting? Take a deep breath, all of these things make for the perfect day..accept what is.

Here are a couple possible affirmations to repeat to yourself through the day as needed:

*I accept that there are limitless possibilities for myself and others.
*I am learning to accept others as they are, we are all doing our best.

2.Hydration

Why would I put this as number two? Well, nearly all of us are somewhat dehydrated on a daily basis, many of us chronically so. Add to that the extra cocktails that happen around the holidays, and “typically” a lot of excess sugar consumption (excess sugar will further deplete hydration) and enter sluggishness, muscle aches and possible cramping, increased risk of illness, and an overall grumpy Gus. If you want to be at your best, make sure you stay hydrated, always. It will make a big difference. If you fear that you are already pretty dehydrated on a daily basis, plain water simply may not be enough for you to hydrate.

*Tip: Make this easy recipe at home for a tasty treat that will be sure to hydrate you in no time!

-Pour approximately 8 cups of water into a pitcher
-Warm up one cup of the 8 cups in the microwave or on the stovetop
-Add to the warm water 5 tbsp raw honey and ½ to ¾ tsp pink Himalayan sea salt. Mix well. Pour into the remaining 7 cups water and squeeze in the juice of one lemon, or ½ lemon and ½ lime.

Drink throughout the day.

3.Your kitchen is your sacred space, your oasis

During the holiday, make solid intentions surrounding your kitchen space. What do I mean by this? Do not allow yourself to be stressed in your sanctuary. This is your oasis. On my refrigerator I have a mantra written on a piece of paper that reads, “Smile and breathe…nourishing and caring for your body is a pleasure, never a chore”. Prepare nourishing food as much as you can around the holidays. Do not succumb to the expectations from others of a smorgasbord of sticky sugary treats. If you and only you choose to make a decadent treat, do that with intention. If it feels ok for you to do so, bless your food before you eat it. Always sit and savor your meal. Never eat while standing or on the run.

Remember the old saying, the kitchen is the heart of the home? Do not go it alone, that by itself is super stressful. I never enjoyed slaving away in the kitchen while I listened to everyone enjoying themselves in the other room, and I bet you don’t either. Let go of the reigns for your sanity. If someone enters your sacred space give him or her a job to do. Ask for help. Working together will give you more time to spend with your loved ones, or have more moments alone if that is what you need to thrive.

4.Tea time

Take time for an herbal tea when the night is quiet (or the early morning).

For me being a night owl, this ritual works best for me after my children are in bed, but if your sweet spot is early morning before anyone is awake..do that.

I sit with all the Christmas lights lit, if the cats are away I run a diffuser as well (remember cats and essential oils do not mix). I put in herbs that lessen stress and promote a good night sleep. Some great herbs to try are lavender, chamomile, passionflower, lemon balm or valerian root.

**Since I am not aware of your medical history or medications, please do your due diligence and make sure that these herbs are safe for your consumption.

No TV, no phone, no to-do lists running through my head, just silence. I sit and sip, I think about what I am grateful for, I call in all the good, and release what did not work for me that day back to the Universe. Something about the complete silence, the lights, and focusing on the good that not only helps me sleep soundly, but also helps me to awaken refreshed and ready to take on the next day.

If you are more of a morning person, a white tea may be ideal. Many love the taste of Matcha and it is superior to health. Try what works for you, just make sure you pair it with at least 10 minutes of blissful silence with thoughts of gratitude.

5.Be open to change

Listen to your gut. Be flexible. If you find yourself thinking “why am I even doing this”…maybe it is time to let it go! Just because historically everyone was up and ready to open gifts at 6 am, does not mean a change is not in order if you were up late on Christmas Eve (Unless you have children jumping on your bed of course). You usually spend Christmas running from house to house to house, and no one enjoys himself or herself? Arrange for one event the day after Christmas. Yes, some sacrifices may need to be made all around, but be open to change to reach the common goal, togetherness and memory making.

6.Forgive yourself….as you will have less than finer moments

Mom..mom..mom..mom..mom..mom..mom..Yes, there will be less than finer moments where you snap on your kids…why? Because you’re human! Kids are excited this time of year too! Everything is bigger, brighter, louder and as a result, your kids may act less than stellar! Keep this in mind when you feel what I like to call “ready to pop”. Change the perspective, put yourself in their shoes and take a moment to get down to their level. Here are a few great reasons to forgive yourself if you falter:

-Hey, last I checked no-one is perfect. I share a quote on my page and it fits pretty well here…Your kids do not need you to be perfect, they just need you! Trust me, they will forgive you quicker than you forgive you for losing your patience. Give them a hug, reach out for a tickle, cuddle, read a book together, help them to slow down the pace. It will help you both.

-Christmas is much like your wedding day. You spend so much time beforehand freaking out that something will go wrong…and it is likely that something will, and does…and NO ONE NOTICED! Take a deep breath. Even if something does not go as you had planned, it is likely no one will notice or care!

-You, above everyone, even your children, deserve your love, care, and forgiveness. We are our worst critics for sure. Give yourself even half the love and forgiveness that you give your kids on any given day and your GOLDEN!

A great book entitled “A Course in Miracles” by Helen Schucman (1) stated:

“You are spirit, pure, whole, and innocent. All is forgiven and released.”

Now, THIS is an amazing affirmation if I ever heard one. Memorize it and speak it often!

7.Aromatherapy

I could not make a list such as this without addressing aromatherapy. If you are having a larger gathering, diffusing is not a good idea, but there are a few others that will work just as well!

Utilize aromatherapy inhalers. Aromatherapy pendants or bracelets are another great option. You can apply a few drops of your favorite oil or oil blend and it will go a long way to keep you calm, focused, grounded, provide a pick-me-up, or whatever will work best for you in any situation. Be prepared!

Here are a few oil blends that I recommend (these are all kid safe):

Zero In (focus blend)

Vetiver Vetiveria zizanoides 2 drops
Lavender Lavandula angustifolia 8 drops
Lime Citrus aurantifolia 5 drops

Amount of drops is appropriate for an aromastick inhaler

Green Light Go (pick me up blend)
Spearmint Mentha spicata 5 drops
Lemon Citrus limon 5 drops
Lime Citrus aurantifolia 5 drops

Amount of drops is appropriate for an aromastick inhaler

Woesbegone (calming master blend)

Mandarin red Citrus reticulata 15 drops
Orange sweet Citrus sinensis 8 drops
Sandalwood Santalum spicatum (I prefer Western Australian Sandalwood for aroma and sustainability)
6 drops
Frankincense Boswellia carteri 4 drops
Vetiver Vetiveria zizanoides 2 drops

Mix and store in an amber or cobalt glass bottle in the fridge. Use in an inhaler, diffuser, or necklace/bracelet.

For more kid-friendly recipes like this >>>Aromatherapy for Kids, safe and sound

8.Drop the preconceived notions

We can attach preconceived notions to just about anything. I used to be very “specific” we shall say…cough cough…about how I wanted my Christmas tree decorated. This year, as a newly single mom..I handed over the job to my boys. They looked at me and said…”Mom, are you sure?”…I said “I am”, and I have not rearranged any of it. It is perfect just as it is. One simple and basic step to letting go of things being “just so” gave me a surprising sense of relief.

This can apply to endless things surrounding the holidays, the meals being just right, who helps clean up, how long you stay at guests homes, getting the perfect gift or having it in the perfect wrapping (one of my family members cringes when you rip wrapping paper, you need to carefully peel the tape, so it can be reused) =0 ….or yes, even how your children behave at Aunt Cathy’s house. Or how Aunt Cathy is viewing your children’s behavior from across the room.

Through the many times of stress and moments when you may want to scream like a crazy lady, try deep breathing instead. This 4-7-8 breathing technique was created by Dr. Andrew Weil, M.D. See his video here (2)

The basis of this 4-7-8 breath is truly to create a deep awareness of our breathing. It works wonders, and the great thing is no one will even know that you are doing it! If you embrace it, the 4-7-8 breath will become a habit in no time! For those of you saying, I breathe every second of every day…so not the same. Practice it and you will be sure to notice the difference immediately.

9.Take a mini vacation

Oh, the wonder of guided imagery. I have used it to get through some really tough times in my life. Guided imagery has been shown to reduce the stress hormone cortisol! (3) If you are not familiar with what guided imagery is, you lay in a comfortable position where you know you will not need to move for a good 20 minutes. Pillows, blankets, eye pillow, diffuser running, the whole kitchen sink. Ideally using good headphones, listen to a guided imagery audio file. You can find some decent ones on YouTube or any other music program such as Spotify or Pandora, etc. They will take you away to a beach, a forest floor or a garden grove for example. You will use all of your senses to be there fully, and your guide will help to paint the picture. Not all of us will enjoy the same person’s voice, but I do have my favorite which I will share with you.

Go to Meditainment.com. There are 7 minutes samples of a few different scenarios or locations if you will. You can pay a bundle price of around $30 for all of the audio clips. There are almost 2 dozen, and are all 20 minutes long. (I am NOT an affiliate) The ladies voice/accent is super soothing, and it is done very well. I have always been fully relaxed after completing a 20-minute session, and get up feeling refreshed and ready to start over. Go check it out!

10.The gift of time

Let time stand still. I have four examples on how you can do this, try one or all of them and see what works best for you.

-Holiday party (at night) is loud and you are feeling anxious, kids fully loaded on sugar running around, maybe some adults with too much to drink…..quietly step outside unnoticed. Move to a dark spot where no one can see you and just look up at the stars. Lift your arms to the universe if that feels comfortable for you. Bask in the glory of the world and that you are a part of it. Contemplate the vast sky. If you can see the moon, close your eyes momentarily and feel the connection, which is your womb (Yes, even if you do not have your uterus anymore, the energetics are still there). Bless the moon shining down upon you. Listen for the sounds around you. Be grateful to be alive and in your body, your container. Bonus if it is snowing down on you!

-Find your inner child. When the world is quiet (or if you have to search for that piece of silence) lean back and close your eyes. Picture yourself as a child, and he or she is standing in front of you, needing you. Let him or her sit on your lap. Caress their hair, cuddle with them, look into their eyes and tell them that they are good enough, tell them that everything is going to be ok. Whatever feels right here, do that and for whatever length of time you need. See your child self smile and feel secure and safe. Open your eyes. Now go and treat yourself this EXACT SAME WAY.

-You just got out of the shower and thankfully no kids are there to ask for something, and no cats or dogs are at the door using their paw to try and join you. Blissful silence. Place a towel over the toilet and sit with your favorite lotion or oil. Rather than rushing through this practice of moisturizing, be super mindful. Feel your hand on your skin, feel the hair on your arms, the temperature of your skin, knead and massage as you go. Love your body, and treat it right. Say nice things to yourself. Love yourself. <3

-Practice truly using all of your senses. We often rush through so many activities in a day, we may use them all, but we surely do not pay attention. Can you step into the grass barefoot? Close your eyes and really feel it, listen to every sound around you. Breathe in deep and really smell. Feel sand or dirt run through your fingers. One of my favorites is painting or drawing. Bonus if you use your fingers with either paint of charcoal! The holidays are full of scents, pay attention to them. This is a beautiful way to practice mindfulness, and you will be surprised how quickly your mind quiets.

This piece was a bit longer than planned, but I really wanted to hit on as many areas as I could for all of you. I hope you find that some of them really helpful. From the very bottom of my heart, to the bottom of yours, I wish you peace, love, and wonderful memories this holiday season. And stay sane!

Lifeholistically.com

References:

(1) A course in Miracles

(2) 4-7-8 Breath, Retrieved from https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/

(3) https://www.ncbi.nlm.nih.gov/pubmed/9237092

Like so many practices in life, I encourage you to become educated on the proper use of essential oils. When using them, please do so cautiously, understanding that there is often misinformation on the internet. You can be assured that I support only educated and proven resources. While essential oils should not be feared they should be respected and used properly to ensure the safety of the individuals using them.

Please note that I am not a medical practitioner. The content of this website is provided for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice. Do not use the information on this website for diagnosing or treating any medical or health condition. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. By using this website, you assume full responsibility and liability for your own actions.

Moms, Let’s Talk About Holistic Treatment For Fevers

Moms, Let’s Talk About Holistic Treatment For Fevers

Let’s talk fevers. As a mom of two young boys, I can attest to the unease that can come with having little ones run warm, their heart looking like it will beat out of their chest, checking on them a dozen or so times during the night, and trying every trick up our sleeve to make them more comfortable. As a pretty “crunchy mom” or “green mom”, I was never an advocate of Tylenol at all, and would only use Motrin as a last resort if someone was so completely miserable despite my best efforts to make them more comfortable. (This was usually due to accompanying pain).

Drawing down a fever is not something that is recommended, as a fever is a sign that our immune system is working as it should be to help us get well. Rather than make my case for why you would or would not want to lower a fever, I want to cover the various ways in which we can work to make our kids a bit more comfortable, while supporting their immune system to fight whatever germs are trying to take hold.

*It is important to note that if your child becomes extremely lethargic or they are having respiratory difficulty, you need to seek medical attention. Speak to your doctor about a safe upper limit for a fever. 

There are various things that we can do, holistically speaking to “cool” and “comfort” a child who presents with a fever.

*I am very educated in many areas including aromatic medicine, and pretty open minded, but one recommendation you will never get from me is to use essential oils internally on a child. So oregano essential oil internally for example? NOT happening.

The first thing I want to bring to your attention is the use of herbs. They are by far more gentle and much more efficient at managing fevers. Surprised? Let’s look at some of the ways they can be used.

Diaphoretic herbs

Diaphoretic herbs actually induce perspiration, helping the body to sweat. Why is this helpful? Think of your body like the thermostat in your home. They are very similar mechanism’s. Inducing perspiration helps to cool down the bodies core temperature. And shivering when cold is the bodies way of getting warm. Diaphoretic herbs work like this: they enter the circulation and are then thrown off by the sweat glands. “They stimulate the local nerve-fibers to increase glandular action. These herbs influence the peripheral sensory nerves, whose main job is to relax and dilate the superficial capillaries and vessels. They primarily influence surface circulation, and perspiration is the result of this increased blood flow”(1). So what does all of this mean? Diaphoretic herbs can be used safety to sweat it out, help lower the fever while not interrupting the immune process like acetaminophen or NSAIDS will. Let’s explore this a little but further. 

Diaphoretic herbs-relaxing and stimulating

Relaxing Diaphoretics

Relaxing diaphoretics are used when a fever is present with no actual visible sweating. Relaxing diaphoretic herbs may increase peripheral circulation and help to open the pores (inducing/enabling sweating) (2). Some relaxing diaphoretic herbs also help relieve the aches and pains associated with fevers. Here are a few relaxing diaphoretics that are safe for kids:

  • Catnip Nepata cataria
  • Chamomile Matricaria recutita
  • Lemon Balm Melissa officinalis
  • Yarrow Achillea millefolium

At home, I blend equal parts of Catnip Nepata cataria, Chamomile Matricaria recutita, and Lemon Balm Melissa officinalis and store tightly in a mason jar. When my boys (or I) come down with a fever, I begin making a tea (a weak tea for the boys) of 1tsp of these herbs and have them sip throughout the day.

When these herbs are sipped hot, they will help to raise the body’s temperature and produce perspiration by opening the pores of the skin. Add honey to taste (Honey is not for a child under the age of 1).

Stimulating Diaphoretics

Stimulating diaphoretics enter the blood and as they are eliminated through the sudoriferous glands; any of the glands in the skin that secrete perspiration (3). Stimulating diaphoretics are used when a person has a fever but are likely having “chills”. I think we have all been there at one point. Hot but cold. These warming herbs support the increase in our internal temperature. This may sound backwards, but remember when I spoke to the thermostat of our body. These herbs are working to increase sweating to lower the fever without interrupting our body’s ability to fight for homeostasis like allopathic medications do. Here are a few stimulating diaphoretic herbs that are safe for kids:

  • Echinacea Echinacea purpuria
  • Elder flower Sambucus nigra
  • Ginger Zingiber officinale
  • Spearmint Mentha viridis

Spearmint Mentha viridis is a member of the lamiaceae family. Spearmint is a mild but effective diaphoretic making it suitable for children in a tea. You can utilize an decoction here as well, which is a strong tea and soak a washcloth to apply to back of neck, abdomen, forehead, etc. Both Echinacea and Elderflower will do double duty here. They are stimulating diaphoretics and immune supporters/boosters. A tea of these three is also a great remedy, although Echinacea and Elder flower will not be “as” effective in your cool cloth.

Essential Oils and Hydrosols

As an aromatherapist, I still prefer utilizing hydrosols for babies and small toddlers. If using a hydrosol will work, why use the much more costly and strong essential oil?

*Please, always keep the impact on the environment in mind when using your oils.

Spearmint is my first choice for children. You can spray the hydrosol or use the essential oil diluted in a carrier oil and rubbed on the back of the neck, follow Plant Therapy’s dilution recommendations found here. Inhalation is another option via a diffuser but will not be as effective to comfort in this instance (I recommend calming essential oils in the diffuser such as Lavender Lavandula angustifolia, Roman chamomile Chamaemelum nobile, or Sweet orange Citrus sinensis) to make your child more comfortable. Alternatively, you could fill a bowl with luke warm water (never ice cold) and add a drop or two of spearmint essential oil along with 1 tbsp of carrier oil such as jojoba or almond and soak their feet in the water OR wring out a small towel and place on the back of their neck or abdomen. (Keep away from eyes and mucous membranes.)

I would like to briefly address Peppermint Mentha piperita essential oil. The constituent menthol in peppermint triggers the cold-sensitive TRPM8 receptors in the skin and is responsible for the well-known cooling sensation (4). Peppermint Mentha piperita essential oil as well as Peppermint Mentha piperita hydrosol is in fact very cooling. In fact, the cooling effect of the essential oil is pretty profound; it is not one I recommend for use in the bath for this reason. Is this oil or any essential oil effective at truly reducing a fever? Not likely, but it will definitely provide cooling comfort. Unlike Spearmint, Peppermint essential oil and hydrosol should be avoided for babies and small children. Go with the spearmint!

Remember, a fever is the body’s way of saying that the immune system is doing its job in getting you better. As you begin to sweat, you kick the immune system into high gear and help it do its job.  From one parent to another….even though it is hard to see your child uncomfortable, try not to  “fear a fever.”

Like these ideas? Stay tuned for others. Please, let me know if you have any questions, I am happy to help.

***As I am not aware of your child’s medical history, please research to make sure that they do not have any medical condition or are taking any medication that may interfere with any of these herbs. 

 

“Mom’s Essential Oil Evolution”, strengthening families, empowering mom’s.

Reference

(1) https://www.elitefts.com/education/motivation/the-elite-herbalist-diaphoretic-herbs/

(2) (3) https://www.bulkherbstore.com/blog/herbs-for-fever/

(4) McKemy, D. TRPM8: The cold and menthol receptor. Chapter 13. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK5238/

Lifeholistically.com

Please note that I am not a medical practitioner. The content of this website is provided for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice. Do not use the information on this website for diagnosing or treating any medical or health condition. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. By using this website, you assume full responsibility and liability for your own actions. 

 

Mom’s Essential Oil Evolution!

Mom’s Essential Oil Evolution!

Parenting is hard!

I am sure you have heard it and said it many times over, “Parenting is the best job on the planet, but also the hardest”. My boys are now 9 and 11, I am a newly single parent….and I can say with utmost confidence to all the new parents out there, it does not get easier. I do not say this to hear a collective “sigh”, but let’s face it, having kids is not easy! There is no manual! Hey, if there is a manual, can you all share it with me please?

So, if a trusted friend offers you help…you take it, willingly. When I had friends step up and say, “Just let me know when you need help, I am here”, my first instinct was to say “I got this”…..but I wound up graciously accepting their help, many times over, and I am very grateful for it.

Motherhood essential oil use babies and children

There have been many conversations around a table talking about the latest achievements and the biggest challenges. Learning what works for other parents is very helpful to me. The same goes for many other areas of my life, but that “testimonial if you will” usually stops at medical advice. There is usually a limit to solicited advice for all of us, right?

Now, if I decided to head to Google to ask for advice about my kid’s behavior, I would be sure to find a plethora of information, many of it conflicting, about what it is I could do to get over my most recent challenge with my boys. Blogs, books, webinars, pieces of training, you name it….I would be reading for days, not really being sure if any of it would actually work. Some advice from parents, others from educated professionals, and everywhere in between.

The same goes for aromatherapy, if you Google a question you will find a plethora of good information, as well as a plethora of not so good information. The advice will come from parents, salesmen and woman, educated aromatherapists, and everywhere in between.

There are issues with both of these scenarios, but the one with the most risk is the latter. I can follow a few pieces of well-meaning bad advice about parenting, and the worst that will happen is it will not work, or I suppose it could even get worse…but not at any real risk to health or safety.

We cannot say the same about aromatherapy.

Even so, well-meaning individuals give bad advice every day. This is not intentional nor malicious…but it happens none-the-less. I know there are many parents out there that are hesitating to start using essential oil in the home because they just do not feel confident enough. Am I right? I also know quite a few who have contacted me asking if something they have been doing is ok, and I tread lightly when I explain to them why they should stop listening to that piece of advice poste haste, and really consider reevaluating where they are getting their essential oil advice from.

I, like all of you, want to know that I am doing the best that I can for my kids. There is no shame in relearning what we thought we knew. No one knows everything, and no one is always right. One thing is for sure, your kids do not need for you to be perfect, they just need you.

Mom's Essential Oil Evolution

 

At the end of the day, you are your worst critic…..but I am here to cheer you on!

I decided to ask parents some questions on Survey Monkey about what type of information they were looking for. The response was outstanding! Over 300 parents chimed in about what they want to know….and for those of you that answered that survey and for those of you reading this today, I am going to be focusing on providing those very answers!

This is an exciting time; my focus is shifting, just a little. I will always, always, always make safety number one in all of my recommendations, but mom’s….you are getting all of my attention. Parenting is hard, and I can make it easier! So, with that in mind, welcome to “Mom’s Essential Oil Evolution”, strengthening families and empowering mom’s.

Let’s get started!

Want to know more about me and my mission? Click here!

Lifeholistically.com

Like so many practices in life, I encourage you to become educated on the proper use of essential oils. When using them, please do so cautiously, understanding that there is often misinformation on the internet. You can be assured that I support only educated and proven resources. While essential oils should not be feared they should be respected and used properly to ensure the safety of the individuals using them.

Please note that I am not a medical practitioner. The content of this website is provided for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice. Do not use the information on this website for diagnosing or treating any medical or health condition. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. By using this website, you assume full responsibility and liability for your own actions.

 

Aging Gracefully

Aging Gracefully

The inevitability of aging can be met with fear and uncertainty, but it does not have to be this way. Maturing both in cognitive thought and in our physical appearance in a healthy, graceful way is key, as we want to not only feel good but also look good. Aging is a part of life, it is not something to fear, but to appreciate every moment and stage of our life, with grace.

It is known that after the age of 40, on average, that we need to support ourselves with specific nutrients in order to have robust health, with a side of spunk. This does not mean it is time to invest in copious bottles of nutritional supplementation, as nature provides us with all that we need to keep flourishing.

First I will discuss the nutrients that we need and how they support our well-being. I will discuss why obtaining these nutrients in pill form is not always ideal, and look at herbal preparations that make the nutrients quite easy to obtain. Lastly, I will cover how aromatherapy can support our skin and one of women’s most important body parts through our middle age and beyond. After all, complementary modalities look at the person as a whole, and both herbs and essential oils can assist us in varying ways to help us age gracefully.

Fundamental Nutrients for Over 40

B12

B12 is one of the vital nutrients needed for both men and women. It is imperative for brain function as well as digestion and absorption of the nutrients that you consume on a day-to-day basis. This nutrient, as others is best consumed through living foods.

Edible algae is a great source of vitamin B12 (1). It is important to note that B12 is different from other types of B vitamins, it requires special circumstances to obtain maximum absorption therefore many are deficient in this vitamin, (be sure to do your research). Nori, kelp and spirulina are good choices of this vital water-soluble vitamin (2).

Calcium

Obtaining appropriate levels of calcium is important for heart health for both postmenopausal and menopausal woman, and is key for strong bones (Vitamin D improves calcium absorption) (3).

Vitamin D

Vitamin D supports a healthy immune system, and maintaining adequate levels is paramount for everyone. As mentioned above, Vitamin D is critical for the absorption of calcium.

Obtaining a little bit of good old’ fashioned sunlight is recommended. Not much is needed, about 10-15 minutes of sunshine without sunscreen is more than sufficient, and is the best way to obtain this fat-soluble vitamin (produced in the skin)(4). Just be sure to be responsible and protect your skin during peak times of the suns rays, 10am to 2pm.

Magnesium

Magnesium is responsible for the regulation of blood pressure and helps the body to absorb calcium; therefore, magnesium plays a role in muscle, nerve, and heart function/health (5).

Potassium

Potassium helps to keep blood pressure in check and lowers risk of stroke (6). Potassium, magnesium, and calcium play an integral role when obtained together for numerous facets of our health, but it is important to keep a delicate balance of these and all minerals.

*As with anything in life, everyone is unique and will not require the same amounts of nutrients based on health conditions, medications, and more. It is important to always work with your medical doctor before beginning a new health protocol.

Pills are Not Always the Answer

As I mentioned above, buying expensive bottles of supplements is not the answer here, and the reasons are multi-faceted.

*Cost of supplements are quite high, especially the whole food variety. This is due to the fact that it is a higher quality vitamin, as well as the serving size of 3 or 4 pills a day compared to 1 from an average vitamin.

*Value and purity. We must always use caution when purchasing vitamins in pill form. Be sure that you are in the know when it comes to reading labels. There can be ingredients in the bottle that you would never want to ingest, nor pay for. I am talking about ingredients such as lead, mercury, artificial colors and more (7).

*You can obtain much more in a pill than is needed on a daily basis, sometimes the label can state as much as 200% of your daily requirement or more of a specific nutrient. This does not, however, mean that your body is absorbing this much, nor is it healthy to do so. You can read more about this phenomenon and more here (8).

*Absorption of these nutrients can be questionable for some. Why is this? Oftentimes, the nutrients found in the bottle are what are considered synthetic, or made in a lab rather than grown in the ground (whole food based). This can mean that it is a foreign substance to your body. On the flip side, if you had a vitamin that was truly all natural whole food-derived ingredients, you would need to take 4 pills or more daily in order to obtain a serving size (9). This contributes to much higher costs.

So, for these reasons and more, enter bountiful nutrition, grown and cared for with love and care, in the earth.

Herbs, fruits, and vegetables grown in fertile, and preferably organically enriched soil is the clear answer. As a gardener and lover of the earth, it is important to note that when we take loving care of not only the plant parts that we see above the ground, but recognize that the dirt needs to be cultivated and enriched, the benefit is a much more nutrient dense plant. Let’s focus on herbs next.

Herbal Preparations

The beauty of herbs is the nutrition and wisdom in which they contain. Unlike essential oils which contain no nutrients of any kind, herbs contain a plethora of goodness, yet in many circles are very underutilized. When we look at holistic health as a whole, obtaining true nutrition as a means to be healthy, strong, and preserve vitality is something that needs more focus. There are many herbs that we can highlight here, let’s look at a few of them and how we can incorporate them into our lives.

Alfalfa

Alfalfa you say? It is not one of the more common herbs on the supermarket shelves, but is one that is so full of nutrition you may never need a conventional multi-vitamin ever again! (Yes, that powerful) Your thoughts may have gone to feeding cows, which used to be the food of choice for livestock before GMO corn became the norm; but it is very beneficial for us too!

You can purchase alfalfa seeds and sprout them yourself and add to salads, which would send the nutritional volume through the roof, or buy it in dried form from any reputable herbal shop. Alfalfa is a tad bitter and earthy in its dried form, and is considered cooling to our chi.

I am going to focus on the nutrition from the sprouted seed here. Sprouting seeds is super easy and cheap, and a lot of fun for kids too as they watch them grow!

Not only is alfalfa sprouts rich in various vitamins such as A, B, C, and K, as well as minerals such as calcium, magnesium, potassium, selenium and zinc…let’s talk protein and amino acids! Are you a vegetarian or vegan? Sprouts are going to be awesome for you! Yes, you can obtain plenty of plant based protein via sprouts, and lessen the impact on the planet by reducing meat consumption. Win win!

Once you get into sprouting, you may find it addicting and the plastic (or metal) growers taking over your kitchen countertops (don’t say I didn’t warn you). Take a peek a this site that supplies you with everything you need to get started. What are my favorites? Alfalfa, broccoli, and the micro green kits. Have fun!

Sprout People

Parsley

Parsley became a big part of my day-to-day during my struggles with my adrenal glands. I would simply buy large handfuls of the fresh herb and steep in water on my stovetop. I would then drink the parsley water throughout the day. Considered an adrenal tonic, parsley is my go to whenever I need a pick me up….or I want to avoid a sit me down, as in “I am just too tired” (10).

Smoothie drinker? Add a handful of raw parsley as your greens to your daily smoothie (the benefits are endless). You can even blend it straight with water as my friend and colleague Jennifer Jeffries does and she talks about here in a live video here (11).

Here is another great resource on parsley.

Stinging Nettles

This plant is not one that you would want to touch with bare hands in its fresh form, but it is a great herb to incorporate into your day-to-day. What is so special about nettle? Rich in vitamin A, B6, K, calcium, magnesium, and potassium, stinging nettles is an herb that should be in your cup or on your plate (11).

If you enjoy making your own herbal tea blends, a great blend here would be equal parts of:

Stinging Nettle
Echinacea
Peppermint or Spearmint

If you are fortunate enough to have the plant growing in your garden, cooking the leaves lightly will provide superior nutrition and taste similar to spinach. Stinging nettle leaves can then be added to a warming winter soup. Yum!

As you can now see, unlike essential oils, which provide no nutritional benefits at all, their herbal counterparts are champions! Moving on to essential oils and carrier oils, as they can provide benefits to our skin as we age. Below is two of my favorite blends.

Aromatherapy

Breast Health

To give credit where it is due, I began using Robert Tisserand’s breast oil, as his recommendations were based on science (the best kind of recommendations). Breast health should be of great importance to every aging woman, and prevention, rather than treatment is where we should be placing our focus. Here is a link to the background and research behind his recommendations (12). This recipe has evolved over the years for me, this is what I now use:

Breast Health Formulation

Carrier Oil/CO2’s

1.5 oz Pomegranate carrier oil
1 oz Rosehip Seed carrier oil
*Currently, Rosehip Seed carrier oil may be difficult to source, you can replace with another carrier of your choice
3 mls Pomegranate seed CO2
3 mls Sea Buckthorn Berry CO2
3 mls Rosehip CO2 (optional)

(you can purchase the CO2’s here)

Essential Oils (approx.. a 1% dilution)

10 drops Lemon Citrus limon
5 drops Bergamot Citrus bergamia
6 drops Copaiba Copaifera officinalis
3 drops Palmarosa Cymbopogon martinii var motia
3 drops Cedarwood Cedrus atlantica

Truth be told, I have been using oil on my breasts for health long before Robert shared his first blend recommendation. Another shout out goes to my friend that I met years ago at a women’s retreat at an ashram in Texas. Her name is Sunny Andrew Markham, and her company is “Earthsong”. She is a huge advocate for breast health and daily breast self-care. When I first learned of her oil, she stated that we all take care of our teeth and our hair etc., where is the love for our breasts! Therefore, she advocates for daily breast massage for their health, and yours (13).

* Follow the link below to her site (Earthsong) to learn about her recommendations.

*It is important to note if you begin to perform the daily breast massage per Earthsong’s recommendations (covering all lymph tissue) you need to be cautious exposing that skin to the sun due to the photosensitizing effects of both Bergamot and Lemon essential oil.

Facial Serum

In addition to our breasts, taking care of our face, neck, and chest is important for the natural aging process. I began making my own facial serum right around the age of 30 as I have MANY freckles and want to avoid the impending age spots that may be inevitable for my future. I also want to keep my skin supple throughout the winter months when skin tends to become dry. Here is my recommendation for a skin serum that I guarantee you will love!

Formulation (2oz glass bottle-1% dilution)

½ oz Rosehip Seed carrier oil (Needed for the vitamin C)
½ oz Sunflower carrier oil OR
½ oz Calendula infused sunflower carrier oil
*It is really worth the extra effort to infuse dried calendula in a sunflower or apricot carrier oil. If you have the warm summer sun great! If not, you can use your crockpot on warm. Read more about infusing herbs/flowers here.

½ oz Evening Primrose carrier oil
5 drops pure vitamin E
3 drops German Chamomile CO2 Total (Read more about the reasoning behind this recommendation and for purchase here)
*Can replace the CO2 with the essential oil if necessary
3 drops Frankincense Boswellia frereana

Experiment to see when the best time of day is for application for you. I tend to lean toward dry skin so using in the morning makes my skin happy all day. If you tend to have oily skin, a nighttime application may suit you better.

Closing

One thing is for sure, there are many things that we can do to support our body through the natural aging process, but the best weapon we have are our thoughts and our internal dialogue. The more you realize that aging is a natural part of life, and the more you work to support it, not fight it…the happier you will be. Enjoy every stage. To your health!

References

(1) Vitamin B12-Containing Plant Food Sources for Vegetarians. 2014 May; 6(5): 1861–1873. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042564/

(2) B12 in seaweed. Retrieved from http://healthyeating.sfgate.com/b12-seaweed-11661.html

(3) Vitamin D. Retrieved from https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

(4) Vitamin D: The “sunshine” vitamin. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/

(5) Magnesium. Retrieved from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

(6) Potassium. Retrieved from http://www.umm.edu/health/medical/altmed/supplement/potassium

(7) Yigzaw, E. (2016) 5 DANGEROUS INGREDIENTS IN YOUR VITAMINS AND DIETARY SUPPLEMENTS. Retrieved from http://info.achs.edu/blog/5-dangerous-ingredients-in-your-vitamins-and-dietary-supplements

(8) (9) Multivitamin/mineral Supplements. Retrieved from https://ods.od.nih.gov/factsheets/MVMS-HealthProfessional/

(10) Mateljan, G. (2007). The worlds healthiest foods: essential guide for the healthiest way of eating. Seattle, WA: George Mateljan Foundation.

(11) Stinging Nettles. Retrieved from https://www.nutritionvalue.org/Stinging_Nettles,_blanched_(Northern_Plains_Indians)_nutritional_value.html

(12) Tisserand, R. (2015) Citrus Oils and Breast Health. Retrieved from http://tisserandinstitute.org/citrus-oils-and-breast-health/

(13) Earthsong, pomegranate breast oil. Retrieved from https://pomegranatebreastoil.com/

Like so many practices in life, I encourage you to become educated on the proper use of essential oils. When using them, please do so cautiously, understanding that there is often misinformation on the internet. You can be assured that I support only educated and proven resources. While essential oils should not be feared they should be respected and used properly to ensure the safety of the individuals using them.

Please note that I am not a medical practitioner. The content of this website is provided for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice. Do not use the information on this website for diagnosing or treating any medical or health condition. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. By using this website, you assume full responsibility and liability for your own actions.

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