Workout Mistakes Women Make When They Hit Menopause

 

Menopause is an inevitable part of aging for women.  Along with this stage, comes the dreaded changes that women struggle with such as weight gain, hot flashes and reduced energy levels.  As estrogen levels begin to drop, it can affect your metabolism. The average woman gains between 5-7 pounds during menopause. It can also affect bone and muscle mass.  These changes can be very frustrating to women, because they are eating and exercising as they always have, and it no longer seems to be working.

 

At menopause, women must pay more attention to a healthier diet and the quality of their workouts.  By making small changes in diet and exercise habits, it is very possible to avoid weight gain and other changes in the body.

 

Here are the top mistakes that I see women make with their workouts during menopause and how you can offset them:

 

  1. You only do cardio workouts.  Cardio is important for calorie burning and weight management.  However, to preserve muscle mass, you must incorporate some weight training into your workouts.  I suggest women incorporate interval training workouts with weights, to save time and fit both in.  For example, you can do 3 minute intervals of jump rope and then add in squats, pushups and planks for 3 minutes.  Repeat this sequence 3-4 times for a complete cardio and strength workout.
  2. You don’t do weight bearing exercises.  Weight bearing exercises such as running, weights or stair climbing will help prevent bone loss.  For post- menopause, walking is a very effective way to control your weight. Studies have indicated that walking four times a week at a rapid pace resulted in lower hip fractures.
  3. Your workouts are too mild. For many people, they tend to go easy on themselves during their workouts.  Just because you are getting older, does not mean you can’t continue to do vigorous workouts, as long as your body feels good doing it.  Take a challenging class or set new goals for your workouts that will challenge you.
  4. You try to do it all on your own.  Most importantly, if you are working out on your own but not seeing results, consider a personal trainer.  Leave it to the professionals to personalize your workouts and get you results.  With a personal trainer, you can save time and energy, target problem areas, stay accountable and motivated.

Supermarket Shortcuts For Healthier Meal Prep

 

 

As busy women, we want to do it all.  We are moms and working women who have to find time to exercise, shop, cook, shuffling kids around and take care of everything else that comes up.  So when it comes to meal prep, that is where many women just can’t find time to actually prepare the food to get to the table. Unfortunately, we end up letting the unprepped foot rot in the fridge and resort to take out meals or cereal for dinner.  Even worse, these foods are higher in calories, sodium and added preservatives.

Ultimately, we want to be healthier and cook make better choices for our families, but it just seems next to impossible. The reason why many women fall short in this area is because we truly do not have the time to do all of the things women did years ago, when there were less women in the workforce.  Sure, if we were home all day, we may be able to fit it all in, but life just seems busier these days. And to be honest, many of us do not want to meal prep all day!

So how can we cut down our grocery trips and meal prep time to make it work for us?  

Here are some shortcuts that I do on a weekly basis to help things run more smoothly in the kitchen:

  1. Purchase pre-cooked food such as frozen bags of steamable rice, vegetables and potatoes.  These steamable bags can be an instant meal in a hurry or a great side dish.
  2. Save time with pre-washed salads/salad kits, and cut up fresh vegetables such as baby carrots and green beans.
  3. Stock your freezer and pantry once per month.  Every month do a “big” food shopping trip and stock up on the foods that you can store.  This is probably my most important tip in keeping things running smoothly in the kitchen.  If you have a stocked pantry and freezer, you can always pull out what need for a quick meal.  Some foods to stock up in your pantry are beans, tomato sauce, rice, pasta, quinoa, spices, vegetable broth and oatmeal.  For the freezer, stock up on frozen vegetables, veggie burgers, healthy frozen meals, and non-dairy, healthy desserts.
  4. Keep an inventory list on your fridge.  I keep a sticky notepad on my fridge so that when I remember I need something, or we are running low on any of our staple foods, I’ll add it to the list.  Having a list when you go grocery shopping will cut down on time spent shopping and prevent impulse purchases.  

Makeover Your Health With Essential Oils

A healthy lifestyle is something we all strive to achieve.  It is understood that if we eat a healthy diet, exercise regularly and get enough sleep, we should be full of energy and vitality, and free of illness and disease.  

Unfortunately, in some cases, despite our efforts, we may be afflicted with certain conditions that can affect the quality of our lives in many ways. Using traditional medications and therapies can cause side effects and lead to other problems. Many people would rather use a natural approach, such as following a healthy diet and using natural remedies to improve their health and wellness.

A very effective natural option is the use of essential oils.  Essential oils are rapidly growing in popularity. So what are essential oils and how can they makeover your health?

Essential oils are basically extracts from plants.  They are found in the seeds, bark, stems, roots, flowers and the other parts of plants. They protect the plants from environmental threats and provide tremendous healing properties.  Essential oils have been used for over 5000 years to heal a variety of health conditions. They are also used for beauty and personal care, relaxation, and natural medicine.

They help the body do what it is supposed to do, such as fight cold and flu symptoms, relax the body, relieve muscle and nerve pain, heal skin conditions, balance hormones, improve digestion, reduce wrinkles and cellulite, and clean your home in a non-toxic way.  

Essential oils are also used in medical hospitals and other facilities.  

Aromatherapy has a variety of health benefits and is used as a non-invasive way to treat a variety of medical conditions and combined with many other therapies.  They are used for women in labor to help reduce fear and anxiety during childbirth. They also have antibacterial and antifungal benefits to heal skin conditions and even to help fight cancer.

So how do they work?  Essential oils can fight against threats outside of our cells.  Because of their molecular structure, they can penetrate our cell membranes to fight against threats inside of our cells.

Antibiotics, however, cannot penetrate cells.  Modern medicine only treats symptoms, but since they are synthetic, it can also cause side effects.

Each oil treats multiple, often unrelated ailments.  Essential oils typically have hundreds of different compounds.  Lavender, for example, has more than 200 compounds.  Essential oils are a safer and cheaper alternative and they do not expire. They cost only pennies per drop.

There are 3 ways you can use the oils:

  •      Aromatically – which means you can inhale directly from the bottle, rub a drop in the palm of your hands and inhale, or use a diffuser.  Diffusing essential oils clean and disinfect the air. In addition, what you breathe also affects your mood, soothes respiratory issues and supports breathing.
  •      Topically- topical use can be a very powerful way to use essential oils.  One drop of essential oil can service every cell in your body. Apply to troubled areas or pulse points, spine and bottoms of the feet. Apply generally 1-4 drops to the affected area. Remember what is on you is in you.  One drop of essential oil works fast and enters the bloodstream in under 30 seconds.  Essential oils can penetrate every cell of the body in under 30 minutes.
  •  Internally – nourishes the whole body and to support your immune system and can also be used for detoxification.

So this brings us to why do we want to makeover our health with essential oils? The toxins that we are exposed to in our personal care products and in medications and prescriptions cause many health issues for us.  It is up to us to educate ourselves and make healthier choices for our families.

Here are my top 10 picks for the best essential oils to makeover the health of you and your family:  

  1.    Lemon oil – amazing for homemade cleaning products, cleanses the body, promotes healthy respiratory function, soothes a sore throat, uplifts mood and alertness, flavor booster.
  2.    Melaleuca – natural antibacterial, antifungal, heals skin infections, reduces bad odors, boosts the immune system, and chemical free cleaning.
  3.    Peppermint – supports digestion, improves focus, boosts energy, reduces fever, relieves headaches and muscle pain, freshens breath, cools a sunburn or heat exhaustion, great for cooking, aromatherapy.
  4.    Lavender – helps with relaxation, anxiety and sleep issues.  Improves mood, heals skin for cuts and burns, diaper rash, sore gums, used in many personal care products.
  5.    Oregano – powerful anti-microbial properties.  Can kill fungus and help get rid of a cold, wart removal, supports immune system,  respiratory support, germ killer, warm hands and feet, heals digestive issues.
  6.    Frankincense – builds immunity, reduces inflammation, muscle soreness, heals age spots, everything skin, supports brain, may help fight cancer, repairs cellular function, relieve anxiousness, calms and soothes.
  7.    Clove – antibacterial, antiparasitic and antioxidant protection.  Nature’s most powerful antioxidant. Clove essential oil antioxidant strength measured on the ORAC scale is 1,078,000, carrots have 200 and blueberries have 2500.
  8. Eucalyptus – improves respiratory issues such as bronchitis, sinusitis and allergies.  Invigorating, and purifies the body.
  9. Cypress – improves circulation, helps heal bones, reduces varicose veins.
  10.  Ginger – reduces inflammation, supports joints, improves digestion and relieves nausea
  1. Visit my website to get your own wholesale account and receive 25% off your essential oils.  Contact me with any questions or for help with getting started at Amandapurefit@gmail.com.

 

 

 

Essential Oils for Spring and Travel Season

 

Spring is my absolute favorite time of the year.   As the days get longer and the weather gets warmer, I begin to feel motivated to spring clean my home, get organized,  and enjoy the outdoors. Essential oils are a great help for both home and personal use during this time of year.

Here are some suggestions for spring cleaning and starting fresh:

  1. Plan your goals.  Make a list of what you want to do in your home and personally for this time of year.  Set some dates and plan your spring cleaning jobs for the home, planting a small garden, or signing up for a 5k run or charity walk.
  2. Incorporate more exercise into your life.  Many people find they lack time for exercise, however, it is important that you fit some type of physical activity into your day.  Exercise reduces risk of many diseases, reduces stress and prevents weight gain. The whole family can be part of an active lifestyle by doing things together, such as a nature walk or taking the dog for a walk together.   Set a family goal of doing something active every weekend together.
  3. Get outdoors.  Being outdoors is beneficial to your health.  You will get much needed vitamin D from the sun and it will improve your energy levels and mood.
  4. Open the windows.  Let fresh air into your home.  Diffuse essential oils to purify the air, and boost mood. So with the start of spring and all the good things that come with it, here are some suggestions to incorporate essential oils into your natural lifestyle:For personal use:
    1. Allergies – hay fever and allergies can interfere with enjoyment of the warmer weather.   Essential oils can act as an antihistamine to clear congestion and calm allergy symptoms. The best oils for allergy symptoms are peppermint, lemon and lavender.  Diffuse 3 drops of each oil into your diffuser to help calm symptoms. You can also make a roller bottle for allergies. For an adult, combine 10 drops each of peppermint, lavender and lemon in a 10 ml roller bottle, add fractionated coconut oil and apply to sinus area and back of neck.  You can also put one drop each of each oil into your hands and inhale deeply.
    2. Headaches – some people suffer from headaches during the change of seasons.  Both lavender and peppermint will help. Apply a drop or two of each to your temples.  Dilute with coconut oil for sensitive skin, elderly or children.
    3. Cuts, scrapes and bug bites – remove debris.  Clean with water and Onguard soap. Apply one drop of lavender, frankincense and melaleuca to wound.  Repeat every few hours.
    4. Bug repellent – avoid the toxic bug sprays and use essential oils such as doTERRA’s TerraShield spray or make your own for kids 3 and up, using a 4 oz spray bottle:  2 oz witch hazel, 2 oz. distilled water, 10 drops lavender, 10 drops spearmint.
    5. Pain, inflammation and bruises:  apply doTERRA’s Deep Blue Rub to soothe sore muscles after sports or hikes.  It is also great for a tight back or arthritic knees. Apply before activity for reduced discomfort.  

    For the home:

    1. Spring cleaning – use essential oils to clean your home in a toxic free way.  You can make your own cleaning products easily and it will cost a fraction of your cleaning products from the store.  For an all purpose cleaner and disinfectant, use a recycled glass spray bottle. Add one cup each of water and white vinegar.  Add 10 drops each of lemon and melaleuca essential oil to the bottle.
    2. Ants in the home – instead of using toxic ant sprays, make a your own non-toxic spray by mixing 5 drops each of peppermint and spearmint.  Mix in a spray bottle with water and spray away.
    3. Disinfect laundry (washing blankets and sports clothing by adding a few drops of melaleuca to the washer.
    4. Clean and freshen up sports equipment by making a spray bottle with a few drops of melaleuca and lemon.  Add water and spray on shoes, helmets and bags.
    5. Use a diffuser to freshen air and bring spring into the home.  Combine a few drops of citrus and floral oils together to create that spring feel.  Some citrus oils you can consider are wild orange, lemon, lime, bergamot, grapefruit, lemongrass.  Floral oils are ylang ylang, geranium, rose and patchouli.

If you are traveling this spring, here are some tips for essential oil use while you are away:

  1. If you are flying, you can still bring your oils with you.  The TSA limit is 3 oz, well within the limits. Consider bringing a travel size pouch of oils with you.  Some useful oils to bring along are lavender for stress and sleep, melaleuca for skin issues, peppermint for nausea and stomach upset, and lemon for disinfecting or cleaning an area.  
  2. Be sure not to open your oils on the plane, as the scent may bother other people.
  3. Stay hydrated by adding a couple of drops of lemon essential oil to your water.  The hot weather on vacation can dehydrate you faster than at home.
  4. If you get too much sun, bring along a sun soothing spray with essential oils.  Make travel size bottles. In a spray bottle, combine 1 cup aloe vera juice, ¼ fractionated coconut oil, 1 tsp vitamin e, 8 drops each of lavender, melaleuca and peppermint.
  5. For motion sickness, take a few drops of doTERRA’s Slim and Sassy Blend under your tongue or added to 4 oz of water.  You can also inhale a couple of drops from your hand.

 

To purchase any of these essential oils and receive a 25% wholesale discount, go to my website www.PurefitWomen.fit.

 

Stress Less With Essential Oils

Stress Less With Essential Oils

Who isn’t stressed these days?  It seems that stress, in one form or another, is something we all have to deal with at one time or another.  As moms, we strive to achieve the American dream. We are taught to get a good education, find a great job, have a family, and balance it all perfectly at the end of the day.  With all of these expectations, the reality is, that we are overworked, run down, and flat-out stressed.

Unfortunately, your body cannot distinguish one type of stress from another.  Whether you get a flat tire on the highway, run 5 miles, or lose your job, stress is stress.  It is impossible to alleviate stress altogether, however, it is possible to make changes that can reduce stress in your daily life.

When you can reduce the stress in your body, you can help support your body’s natural functions, and have better overall health and wellness.

There are many ways we can manage stress more effectively:

  1.     Determine what is causing your stress.  Is it a situation, a job, a person or just being overwhelmed?
  2.     Simplify your life and place the most important things as a top priority (such as your fitness, children and healthy meals)
  3.     Decide what your personal boundaries are with people, invitations, obligations, etc.
  4.     Remove things that are no longer helping you grow or achieve your goals.  For example (smoking, people that do not support your goals, foods that are making you unhealthy)
  5.     Improve sleep habits (aim to get 7-8 hours per night)
  6.     Improve dietary habits (choose healthier options and do not purchase foods that will derail you) and exercise daily.
  7.     Eliminate foods, unnecessary medications, excess sugar and alcohol from your diet.
  8.     Use certified pure therapeutic grade essential oils and blends to help balance and calm your emotions, stabilize sugar, metabolism and help with focus.

Many people have heard of essential oils, but are not quite sure what they are or what they do.  Essential oils are volatile, aromatic compounds that are found and extracted naturally from plants.  They are nature’s defense mechanisms for plants and cells. Essential oils have been used throughout history for their therapeutic and medicinal benefits.

Essential oils can be used aromatically, topically and internally.  Aromatic use of essential oils (whether diffused or inhaled) can help affect your mood, purify the air and ease breathing.  Topical use can service every cell in your body and can be applied to troubled areas for immediate relief.  Internal use can nourish the entire body and support your immune system.

Whether you choose to use essential oils aromatically, topically or internally, they can have life-changing benefits to your overall health and wellness.  Be sure to always use Certified Pure Therapeutic Grade oils to ensure the safety and efficacy of your products.

Here are my Top 10 Picks for Essential Oils for Stress:

  1.     Wild Orange – Diffuse to help uplift mood and energy levels.  Also great as a powerful cleaner and purifier
  2.     Lavender – Diffuse or apply topically to reduce stress and anxiety.  Also great for skin inflammation and many other uses.
  3.     Sandalwood – Diffuse or apply topically to calm emotions and relax the mind and body.
  4.     Frankincense – considered the king of essential oils.  Diffuse or apply topically to help with emotional balance, trauma or depression.
  5.     Spearmint – reduces stress and nervous issues.  Also helps with emotional balance.
  6.     Roman Chamomile – used widely for calming properties and soothes the systems of the body
  7.     Vetiver – helps with calming and relaxation
  8.     Bergamot – reduces stress.
  9.     Ylang Ylang – reduces anxiety, frustration, stress and fear
  10. Neroli – reduces stress and menopausal symptoms for women, decreases blood pressure and cortisol levels, lowers pain and inflammation

Below are some great diffuser blends for stress.  You can also make these same diffuser blends into a roller bottle blend and apply topically with fractionated coconut oil.

Be Calm

4 drops lavender, 4 drops spearmint

Stress Free

4 drops lavender, 4 drops wild orange

Sleepytime

4 drops lavender, 2 drops vetiver

Anti-anxiety

2 drops sandalwood, 2 drops ylang ylang, 2 drops lavender, 2 drops wild orange

Emotional Balance

4 drops frankincense, 4 drops bergamot

 

What’s All The Hype About Essential Oils

 

What’s All The Hype About Essential Oils?

If you are health-minded like me, you have probably noticed essential oils everywhere these days. They are being sold in warehouse stores such as Costco and even at stores such as Best Buy.  There is a natural health movement happening and it is exciting to see people making positive changes with their health.

I started using essential oils because I wanted live a holistic and natural lifestyle for myself and my children. Once I discovered the oils, it opened up a whole new world of natural health that I didn’t know existed. I have replaced many products in our home such as medications, creams, lotions, detergents and soaps.  I just love to have natural remedies and alternatives available to me at a moment’s notice.

So what are essential oils exactly?  They are organic compounds extracted from the roots, stems, leaves and bark of plants.  They are nature’s defense mechanism for the plant by warding off predators and keeping the plant cells healthy.  

Essential oils have been in existence for over 5000 years.  They have tremendous healing properties and are extremely powerful.  For example, one drop of peppermint oil is equivalent to 28 cups of peppermint tea!

Throughout history, many different cultures used essential oils for a variety of health conditions.  They can help our bodies heal faster, feel healthier and support vitality and our immune system in a natural way.

Essential oils can penetrate our cell membranes to fight against threats inside of our cells. Medications only treat symptoms and have side effects, whereas essential oils can work quickly in the blood stream in only 30 seconds.

Essential oils are also safer, cheaper and many times more effective than medications.  They cost only pennies per drop.

Essential oils can treat multiple, often unrelated ailments.  Just adding some of the most common essential oils such as lavender, peppermint, lemon, and melaleuca to your bathroom cabinet, can do so many things such as: Heal skin conditions, clean your home, fight colds and viruses, relieve anxiety and reduce stress, alleviate pain and inflammation, soothe digestive issues and more.

In addition, some hospitals are using essential oils in combination with traditional therapies. Essential oils are used by midwives, cancer patients and people with mental illness to reduce stress and anxiety.  John Hopkins University partnered with DoTerra in 2016 and will officially be published in a scientific peer reviewed medical journal for the first time. This has never been done by an essential oil company ever.  

When choosing essential oils, you must choose a company that is committed to meeting the highest of quality standards.  To reap the benefit of an essential oil, it must be 100% pure, contain zero fillers, contaminants, pesticides or synthetics.  Be sure the essential oil company uses adheres to third party testing to ensure purity and potency.  By doing this, it will be certified to have the correct composition to achieve the desired result.

So how can you use essential oils? It’s extremely simple!

  1. Aromatically – diffusing essential oils can improve your mood, soothes respiratory issues and supports breathing.  It can also disinfect and freshen the air. You can diffuse at night for restful breathing, relaxation, or sleep. Or you  can simply inhale from your hands or straight from bottle
  • Topically – apply 1-4 drops to directly to the area of concern or on the feet, spine, behind ears, back of neck.  Always dilute your essential oil with coconut oil, especially with children or the elderly. Remember, less is more. Apply a small amount more often than a large amount at once.
  • Internally – used for immune support, detoxification, and digestive upset.  Some essential oils are safe for internal use. Be sure to check the label of the bottle to make sure it is safe for ingestion.

Here are some popular oils and simple ways to use them:

  • Lemon – detoxifier, cleanser, soothes an irritated throat, add to water for a burst of flavor and detox, diffuse to neutralize odors, boosts mood, make a cleaning spray, allergies.
  • Lavender – considered a universal oil, diffuse to help sleep, heal a burn, reduce anxiety, acne, skin irritations, improves mood, relaxation.
  • Peppermint – respiratory support, freshen breath, reduce a fever, heat exhaustion, sore feet, support digestion, improves focus, headache and muscle relief
  • Oregano – support immune system, wart or skin tag removal, clean and purify.
  • Melaleuca – skin irritation and infection, acne, bug repellant, chemical free cleaning, boost immune system.
  • Frankincense – builds immunity, reduces anxiety, skin problems, anti- aging, muscle and pain relief.

How to get your oils at wholesale cost!

You will want to purchase only quality essential oils, which are much more affordable at a wholesale price.   With doTERRA essential oils, you can become a wholesale customer by purchasing a starter kit. You will receive the top 10 oils at a discount by purchasing them in a kit.  Your wholesale membership is much like a Costco membership and will save you 25% on your purchases for the entire year. You can also become a wholesale customer without purchasing a kit by paying a one time $35 enrollment fee. Check out my website at www.purefitwomen.fit to visit my essential oils store.

You can also contact me at Amandapurefit@gmail.com to help you with your specific needs or questions. It makes all the difference to have someone guide you on your essential oils journey.

Best Essential Oils for Allergies

Essential oils are volatile organic compounds occurring naturally in seeds, flowers, stems, roots, barks and other parts of the plant. They can be powerfully fragrant and give a distinctive smell to the plants, playing a massive role in pollination and their protection. In addition to these benefits, essential oils can be highly appreciated for their contribution to beauty treatments, food preparation, and health-care practices. They are also known for treating allergies.

Mostly caused by pollen, food, animal dander and other triggers, allergies can be relieved by eliminating the toxins in your body. Here are top essential oils for allergies that can help you counter the reactions:

  1. Lemon Oil

Known for its contribution in making quality cleaning products, it promotes a healthy respiratory system and cleanses your body. It also helps in curing sore throats and works very well as a flavor booster. You can use the oil internally or add it to your laundry detergent.

  1. Eucalyptus oil

It opens up sinuses and lungs, improving the body air circulation and significantly reducing signs of an allergic reaction. It’s also a known expectorant and helps to cleanse toxins and other microorganisms that may trigger an allergy.

  1. Peppermint oil

Studies show that it‘s an excellent expectorant and it provides relief against coughs, asthma, bronchitis and allergic reactions. It can be used internally, by adding 2 or 3 drops to your cup of tea, water or smoothie.

  1. Tea tree oil

This potent oil destroys airborne allergens, and it’s known as an antiseptic agent, with anti-inflammatory properties. Add a few drops to your household cleaner or apply it on your skin, for treating rashes.

Whether you suffer from food, dust or other types of allergies, essential oils are an excellent way to treat them. Visit our online store to find these essential oils and many more!