Getting Fit In Your 40s Podcast

Amanda Mancini from PureFit was recently featured on a NJ101.5 podcast. The podcast is called Forever 39 and the topic was “Getting Fit in Your 40s”. Amanda had a ton of advice to give to women in their 40s. Below are just some tips Amanda talked about but to hear them all, you can listen to the full podcast for all of the insight Amanda provided.

 

Get A Step Tracker (i.e. Fitbit)

Do you know how many steps you are taking a day? A healthy goal for the average person is 10,000 steps per day. Most people that buy a Fitbit tend to notice that they are coming nowhere near 10,000 steps. Amanda had some ideas such as walking around the fields when your kids are practicing soccer or walking up and down every aisle when going grocery shopping. These activities can be easily integrated into your schedule!

 

Your Calendar Is Your Friend

Think about it. If you have a nail appointment in your schedule, are you going to make it to that appointment? Most likely, yes! When you schedule a workout in your calendar, treat it as an actual appointment like any other one you can’t miss. This will help you find time in your schedule and stick to your workout regimen!

 

Eat Healthy to Have More Energy

If you’re noticing that you are having a harder time making it through the day without extra cups of coffee, it may be time to analyze your diet. If your diet contains a lot of foods full of sugar and fat because they are the easiest to have on-the-go, then that could be the issue. If you want more energy, it may be time to make sure you have your recommended servings of fruits and vegetables every day.

 

For more tips, listen to the full podcast and keep visiting the blog!

How To Be Well With Essential Oils

People strive for wellness in life.  “Wellness” can be characterized by not only the absence of disease, but by feeling generally healthy and being able to enjoy life.  How you feel physically and emotionally, determines the state of your overall health and well-being.

Poor lifestyle habits put people at high risk for many physical and mental diseases.  In addition, stress-related ailments, combined with a genetic predisposition, can trigger a health crisis.  Our culture encourages a dependence on doctors and drugs to heal these physical and emotional issues.

It is clear that negative behaviors and lifestyle choices such as poor stress management, inadequate nutrition, lack of exercise and sleep, smoking and drinking are major contributors to illness.

Modern medicine focuses on diagnosis and treatment, whereas a wellness lifestyle focuses on education, self-awareness and prevention.

Instead of merely treating the disease, the wellness lifestyle addresses its causes of the “dis-ease” in the body and assists the body in healing itself.

The wave of the future is to nurture the mind, body and spirit for optimal health. Ultimately, the key to wellness is to simply learn what serves the body, then restoring to the body what it needs for lasting wellness.

Besides a healthy diet, and proper rest, we must pay attention to what we put on our bodies as well.  In today’s world, we are bombarded with products for everything. Between skin care, makeup and personal care products, our bathrooms are packed with products for everything imaginable.

Unfortunately, many of these products are harmful to our health.  It may surprise you to know that the federal law on cosmetics and other personal care products have not been updated for nearly 80 years.

Some chemicals contained in cosmetics have been linked to many health problems, including allergies, asthma, headaches, skin issues, and even cancer.  The good news is that there are natural and safe options to all of these products through the use of essential oils.

Plant remedies, known as essential oils,  have been used throughout the world for thousands of years.  It is one of nature’s most powerful tools available to help the body heal itself.

We can use essential oils can be used every aspect of our daily lives.  Typical uses include cleaning, cooking, skin care, immune support, animal care, purifying the air and supporting emotional and physical needs of the body.

The overall quality of essential oils is extremely important when using them therapeutically.  The most important factor in selecting essential oils, is that are thoroughly tested and certified for purity and potency.

There are some essential oils that are popular for their many uses and are considered daily use oils.  Below I have listed my most used oils in our home and some ways you can use them.

 

Lavender

  • antioxidant, antimicrobial, sedative, calming and antidepressant properties.
  • Gentle enough to be applied directly to skin.
  • Universal oil (can be used for almost anything).
  • Reduces anxiety and emotional stress.  Improves mood. Add a few drops to a diffuser or to pulse points and over heart area when feeling anxious.
  • Use as a natural perfume.
  • Add a few drops to your body lotion to beautify skin.
  • Make a natural room spray by adding a few drops of lavender and wild orange to a glass bottle with a tablespoon of witch hazel.  
  • Add a couple drops to coconut oil or aloe vera to heal a sunburn.
  • Protect against diabetes symptoms.
  • Improve brain function.  Supportive for those with Alzheimer’s disease.
  • Help to heal burns and wounds. For burn relief, cuts and scrapes, mix 3-5 drops of lavender with ½ tsp fractionated coconut oil and apply to area of concern.
  • Improve sleep and  insomnia. Diffuse lavender in bedroom 30 minutes before sleep. Rub 3-5 drops on your neck , chest and temples.  
  • Add a few drops to bath.  
  • Improve skin complexion and acne.  Mix 3-4 drops with ½ tsp of coconut oil. You can also add lavender to  face wash or body wash. Mix with frankincense oil and apply to your skin in morning and night and after shower.  This will help reduce inflammation, dark spots and aging.
  • Relieve pain such as menstrual pain and arthritis.   Rub into area of concern to reduce inflammation and pain intensity.
  • Natural aid for those experiencing stress, nausea, chronic pain and depression. Stimulates immune system, boosts mood, improves sleep and fight stress. 
  • Natural headache remedy. Mix 2 drops each lavender, peppermint and frankincense and rub on back of neck and temples.  Diffusing and inhaling the essential oil will also help.

 

Peppermint
Invigorating, antimicrobial, cooling and refreshing properties

  • Freshens breath.  Add a few drops to 8 oz of water for a homemade mouthwash.
  • Soothe digestive issues.  Apply a few drops to abdomen diluted with coconut oil.
  • Improves mental focus and alertness, especially for ADHD. Diffuse 4 drops each of peppermint and wild orange for a focus blend.
  • Clears respiratory airways due to allergies, colds, bronchitis and asthma. Diffuse 4-6 drops of peppermint and lemon. Inhale directly from the bottle or your hands.
  • Boosts energy. Apply to temples and back of neck.
  • Reduce hunger cravings.  Apply to temples and abdomen.
  • Pain relief.  Apply to area of concern with coconut oil for back pain, tight muscles or headache. Make a homemade muscle rub with a small amount of coconut oil mixed with 2 drops each of peppermint, lavender and frankincense.  
  • Invigorating shampoo.  Add 2 drops to shampoo.  
  • Anti-itch. For any rash, mix with lavender to cool and sooth any itch
  • Lower a fever.   Mix with carrier oil and rub 2-4 drops on neck and feet to lower body temperature.
  • Natural bug repellent.  Add 4-5 drops of peppermint,melaleuca and eucalyptus with water and a tablespoon of witch hazel for an effective bug repellent.
  • Reduce nausea.  Add 2 drops to 8oz of water or apply a few drops behind the ears.

 

Lemon

  • Natural cleanser.  
  • Oral health and remedy for bad breath.  Gargle with one drop of lemon in water. 
  • Digestion.  Add 1-2 drops of lemon to your water. 
  • Thirst quencher
  • Relieve a cough.  Gargle with 1-2 drops of lemon in water.
  • Boosts metabolism.  
  • Detox and lymphatic cleansing – take internally or apply topically to ears and bottoms of feet.
  • Heartburn and reflux -1-2 drops internally with water. 
  • Congestion and mucus – rub topically over chest and diffuse 4-6 drops of lemon and peppermint.  
  • Stress – diffuse 4-6 drops with lavender to ease stress and improve mood.
  • Runny nose and allergies – inhale or apply topically over bridge of nose. 
  • Varicose veins – apply topically 1-2 drops with coconut oil. 
  • Concentration – diffuse 4-6 drops with 4 drops rosemary essential oil. 
  • Degreaser and furniture polish – 10-15 drops mixed with water in spray bottle.
  • Natural disinfectant cleaner – 20 drops lemon 20 drops melaluca , 1/2 cup vinegar   16 0z water for an all purpose cleaning spray
  • Natural teeth whitener – 2-3 drops lemon oil, 1tbs baking soda and 1 tbs coconut oil. Rub on teeth for 2 min and rinse thoroughly. 

Melaluca

Antimicrobial, antibacterial, antiviral

  • Acne, cold sores, congestion, respiratory issues, earaches, fungal infections , lice, mrsa, psoriasis, insect bites, sunburns, staph infections
  • Antimicrobial laundry cleaner.  Add a few drops to each load of laundry to kill germs. 
  • Insect repellant.  (see peppermint uses above)
  • Acne face wash.  Add 2 drops melaleuca and lavender to your face cleanser. 
  • Foot odor.  Add a few drops to insoles of shoes. 
  • Household cleaner (see above lemon uses).
  • Removes mold.  Spray on shower after use. 
  • Eczema and psoriasis – to relieve any skin inflammation 5 drops melaluca and 5 drops lavender, diluted with coconut oil .
  • Toe fungus – mix with oregano undiluted , great for removing warts directly on area for 30 days 1-2 x a day
  • Kills mold – spray on shower or in laundry, toilet or any area that has mold. 
  • Mouthwash.  Add 1-2 drops to water and rinse.  

 

Frankincense

  • Provides many health benefits. Enhances the power of any essential oil. 
  • Relieves stress, depression and anxiety. Balances emotions and hormones. Add 4 drops frankincense and 4 drops lavender to the diffuser. 
  • Reduce pain and inflammation.  Add 2-3 drops with coconut oil to area of pain. 
  • Boost immunity.  Apply 2 drops to bottoms of feet morning and night.
  • Anti-cancer properties.
  • Anti-aging and wrinkle fighter.  Add a few drops to your face cream.  
  • Aids in wound healing and scar repair. Apply 2-3 drops to the wound 2 times per day. 
  • Helps with stretch marks, acne and age spots.  Apply 2-3 drops diluted with coconut oil. 

Visit my doterra store to purchase these amazing oils and get your own wholesale membership account. 

 

 

 

Essential Oils For Vacations and Travel

Summer is a time when people are planning for vacations such as international travel,  camping trips, road trips, cruises and airplane travel.

There are so many things that can come up when you are away from home.  There is nothing worse than being uncomfortable or dealing with a health issue when traveling, especially with kids.  

Having essential oils with you can solve many unexpected issues that can arise.  I personally use a convenient travel case that I like to refer to as my “tool box” for my oils when away from home.

For traveling by airplane, here are some helpful tips:

  • If you are bringing only a carry on bag, you can take your essential oil bottles on the plane (they meet the TSA limit of 3 oz).  Be sure to seal them in baggies to prevent spills.
  • Essential oils can have strong scents that can irritate other passengers.  So be sure to put the oil on before boarding (preferably on the bottoms of your feet) or use in a diluted form.
  • Wipe down your airplane try with essential oils such as OnGuard Hand Sanitizer, Melaleuca or Slim and Sassy.

For traveling by car:

  • Keep your doTerra keychain handy for the car and keep in console for easy access while on the road.
  • If you are feeling sleepy, you can put peppermint oil on a cotton ball in your air vents.  You can also inhale peppermint from the palms of your hands. Most importantly, take a break and pull over if necessary.
  • For motion sickness, use digestzen, ginger or peppermint by inhaling from palms of hands.  You can also apply to behind ears and to stomach.

Here is a list of my MUST HAVE essential oils for travel:

  1. Fractionated coconut oil – use for dilution of oils and so many other issues such as sunburn, makeup remover, body moisturizer, chafing, eczema, etc.
  2. On Guard – A must have for immune support.  Helps protect you in crowded areas such as airplanes, amusement parks and cruises.  Apply a drop to your hands and inhale before entering these areas. Also apply the touch blend to your feet morning and night. Apply diluted for cold sores every few hours.
  3. Melaleuca – for any skin issues that arise such as rashes, sunburn, bug bites, acne, cold sores.  Apply a couple of drops diluted with coconut oil.
  4. Lavender – considered a universal oil for sleep, rashes, sunburn, stress and anxiety for travel, allergies, pain, cuts, wounds, headaches.  Apply a few drops to your pillow at night to help with sleep. Add a few drops to your body lotion after a day in the sun.
  5. Peppermint – for mental alertness, fevers, allergies, hives, headaches, digestive issues, pain, heat exhaustion, dizziness.  Add a few drops to coconut oil and apply to area of concern. For mental alertness, apply a few drops behind your ears.
  6. Frankincense – considered the “king of essential oils”, you can use frankincense to enhance the power of any other oil.  Use frankincense for emotional balance, anxiety, depression, scars, rashes, stretch marks, boost immune system, congestion, cough, allergies.  Apply a few drops with peppermint and rosemary to clear airways. Add a few drops to coconut oil and apply to any areas of pain.
  7. Digestzen – for bloating, gas, nausea, reflux, indigestion, motion sickness, food poisoning, diarrhea, and constipation.  Apply over stomach for any digestive issues. Take internally 1-2 drops in water. For motion sickness, inhale from the bottle or apply under nose and behind ears.  
  8. Deep blue – for muscle, back, joint pain, arthritis, aches, pre and post workout, headache and neck pain, bruises, fibromyalgia, lupus, injuries.  Apply a few drops diluted with coconut oil to area of concern.
  9. Lemon – for detox, congestion and mucous, stress, runny nose and allergies, heartburn and reflux.  Take internally in water to help flush out toxins. Gargle one drop in 4 oz of water for sore throat or mucous.
  10. Terrashield –  convenient blend for outdoor threats. Apply with fractionated coconut oil to help the blend stay on the skin longer.

Must have recipes for travel:

Outdoor Protectant Spray

4 ounce glass spray bottle

20 drops Terrashield

Add distilled water and essential oil.  Apply every 3-4 hours.

Bed Bug Spray

2 ounce spray bottle.  

Add 10 drops melaleuca and 10 drops peppermint mixed with water.  Spray bedding and seats and suitcases.

Sunburn Spray

8 ounce glass bottle

½ cup aloe vera juice

3 tbs fractionated coconut oil

4 drops lavender

4 drops melaleuca

4 drops peppermint

2 drops frankincense

Combine in spray bottle and apply to affected areas.

Heat Exhaustion Spray

8 ounces water

2 tsp witch hazel

10 drops peppermint

Combine in a small spray bottle for instant cooling.

For travel, these are some additional recommendations:

On Guard Hand Sanitizer

On Guard Toothpaste Travel Size

Shampoo and Conditioner Travel Size

PB Assist Jr.  

OnGuard Beadlets

Visit my doTERRA store to get your travel oils at a 25% wholesale discount.  

Best Essential Oils for Digestion

If you have any sort of digestion issues, or just want to continue to support a healthy digestive system, essential oils are important to add to your routine. When using essential oils for digestion, they can be consumed or used topically on the abdomen or lower back. Let’s take a more in depth look at some of the best essential oils for digestion.

Ginger

Ginger is probably the most effective herb when dealing with minor digestive issues. It can ease nausea, soothe indigestion and help break down heavy meals. Ginger essential oil has a warm spicy fragrance and can be added to hot tea or diluted with a carrier oil and massaged onto the abdomen or lower back.

Peppermint

Peppermint has been used for centuries in many different cultures to aid with digestive issues. Peppermint essential oil has a cooling effect on the skin and feels very soothing when massaged onto the abdomen or lower back to help ease minor stomach pains or nausea. It also is delicious when added to hot tea after meals. Peppermint can also relieve minor headaches, so it’s a great oil to use to help ease the symptoms of menstruation.

Clove

Clove has a deep spicy fragrance and because of its soothing properties is known as one of the best essential oils for digestion. Clove essential oil can reduce inflammation in the intestinal lining, so it’s a great oil to use if you suffer from gas, bloating or frequent stomach cramps.

Oregano

Oregano oil has very powerful properties that work well on digestive issues. Because it is extremely antibiotic and anti-fungal, it can help maintain a healthy digestive tract when used regularly. Oregano essential oil can be placed in a vegetable capsule and taken daily. It should never be placed directly on the skin or in the mouth because of the burning sensation it can cause.

All these essential oils for digestion can be used together or separately to support a healthy digestive system.

 

Natural Wellness Lifestyle Tips

 

As a mom, I have always been passionate about keeping my kids as healthy as possible through holistic and natural approaches.  

When they were babies, going back 14 years ago, I made baby food from scratch, natural baby care products and gave them medicine only when absolutely necessary.  

During that time, the natural health movement was not as popular as it is today.  However, with the rise of social media and the internet, information is so readily available to us today.  I am excited share with you some of my top tips to help you transition your family to a more natural lifestyle.

I began making my own products  as I learned about the many chemicals and toxins that are lurking in our products. These harmful ingredients are in our medications, soaps, toothpaste, laundry detergent, shampoos, and more.   Common ingredients and loose terms such as “fragrance” are extremely harmful to our health and have been linked to allergies, asthma, hormonal issues, headaches, and even cancer.  

The government does not require any mandatory testing for these products before they are sold and there is no federal regulations for beauty products.  To make matters worse, anyone can claim their product is organic or natural.  The word “organic” is not regulated the same way as it is for the food industry.

“Natural products” should be used with caution.  A study cited on Dr. Mercola’s website released a report that found at least one toxic, cancer linked chemical found in over 40% of products that call themselves natural.  This information is very concerning for our children being exposed to these unnecessary chemicals over the long term. There are harmful chemicals contained in natural brands of toothpaste, deodorant, sunscreen, shampoo, laundry detergent, makeup, household cleaners and many other common products we use daily.

Your best protection is to avoid exposure to these harmful chemicals by making your own products or being an informed consumer.  Use the “Think Dirty” app or go on the EWG.org website to check on the safety of products you are using and to be sure of which chemicals to avoid.

As a concerned mom, I searched for alternatives to these harmful chemicals and found essential oils, which have changed my life.  With essential oils, I was able to take care of most of our health care needs, replace harmful products, have natural remedies to replace many medications and improve the overall health and wellness of my family.

Essential oils are extracts from plants that come from the stem, bark, roots, leaves and other parts of the plant.  They are extremely powerful and have multiple, often unrelated uses. The cost literally pennies per drop and do not expire.  They have no side effects, are safe and effective.

Natural family wellness is a lifestyle and the essential oils can be your tool box!   As your transitioning to a more natural lifestyle, my advice to you is to pick your low hanging fruit.  Committing to making changes will take time. Start small and replace things in your household one by one.  Before you know it, you will be a pro.  Your family will feel better and you will sleep better at night knowing you are making positive changes for your family.  

 

Here are some of my top tips for a more natural home:

 

Clean home/clean air

It may surprise you that the air in the home is one of the worst air quality you can find. Because people don’t open their windows, the air is just recirculating.  I encourage you to first open your windows and get some fresh air in there at least a few times per week.

Diffuse with essential oils:  Adding a few drops of essential oils to a diffuser, can purify the air in your home, help with allergies and improve mood, sleep and concentration.

General day of diffusing with kids:

Morning: 4 drops each of peppermint and wild orange to uplift the mood and wake the house up.

Afternoon: 2 drops rosemary, 2 drops peppermint, 2 drops frankincense for focus and concentration (great for homework time )

Evening: 4 drops lavender, 4 drops Breathe (clear breathing and relaxation for restful sleep)

All Purpose cleaner – get rid of your toxic cleaners.  If your child can get sick from a cleaner, throw it out.  No need to have these chemicals locked up in the cabinet.

All purpose cleaner recipe – 16 oz bottle, 1 cup vinegar, 1 cup water, 5 drops lemon, 5 drops melaleuca, or 10 drops On Guard

Ant Spray

Place a few drops of peppermint and cedarwood on cotton pads.  Wipe down counters and leave cotton pads in areas where ants are coming in.  

Air freshener – 8 oz bottle , ½ cup distilled water , 20 drops of any combination of essential oil.  I love wild orange, eucalyptus and spearmint.

Scrub cleanser for toilet, bath, and tile

¾ cup baking soda

¼ castile soap

1 tbs water

1 tbs vinegar

5 drops lemon, 5 drops melaleuca

Shoe Spray – make a small spray bottle of water, 10 drops melaleuca.  Spray bottoms of shoes when you come home.

Laundry – use OnGuard laundry detergent. Safe for babies and kills germs.  Add some melaleuca, lemon and baking soda as a booster.

 

Personal Care  

Get rid of anything with the word fragrance.  Essential oils make beautiful perfumes. If you are sensitive to smells, often it is because the chemicals contained in the product are toxic.  

Body Wash 

½ cup unscented castile soap

4 tbs vegetable glycerin

3 tbs FCO

10 drops of your favorite essential oil

Mouthwash

5 drops lemon

5 drops peppermint

Or 10 drops OnGuard (great for oral health)

2 cups of water in 16 oz bottle

Shake before each use.  

Body lotion – use plain fractionated coconut oil or doTERRA unscented lotion and add a few drops of essential oil such as lavender or Aromatouch.

After Sun Spray

1 cup aloe vera juice

¼ cup FCO

1 tsp vitamin E

8 drops each lavender, peppermint and melaleuca

Bug Spray

Avoid toxic bug sprays and use essential oils such as doTERRA’s TerraShield spray or make your own.

For kids 3 and up, use a 4 oz spray bottle: 2 oz witch hazel, 2 distilled water, 5 drops cedarwood, 5  drops lavender, 5 drops spearmint, 5 drops geranium 3 drops lemongrass.

 

Common concerns and natural remedies:

 

Immune support – colds, coughs, congestion.  

In a  steaming bowl of hot water, add 1 drop OnGuard, 1 drop melaleuca, 1 drop Breathe, place a towel over your head and inhale steam for 5 minutes (no more than that)

For general immune support and to fight colds and viruses, make a 10ml roller bottle, add 20 drops OnGuard, fill the rest with fractionated coconut oil and swipe the bottoms of the feet a few times a day.

Allergies – lavender, peppermint and lemon behind ears and back of neck. Diffuse breathe and put on chest for asthma

Cuts, scrapes, wounds – Apply Correct X or a couple of drops lavender and melaleuca and frankincense.  Dilute with coconut oil.

Digestive Issues – Digestzen blend applied to the abdomen.  You can also drink one drop in 8 oz of water to settle stomach issues.

Relaxation, sleep and stress – diffuse oils such as frankincense and lavender.  Wild orange is good for anxiety. Sandalwood, Balance, Serenity are good for relaxation.  

Diffuse 4 drops each of lavender and frankincense and 2 drops wild orange for anxiety and stress.  

Focus, energy, concentration – diffuse wild orange and peppermint.  Apply In tune roller bottle or 2 drops each rosemary and peppermint with coconut oil and apply to back of neck.

Head and neck tension, bruises, pain and inflammation – Apply Deep blue oil to area of concern or peppermint, frankincense and lavender diluted with coconut oil

Purchase a convenient travel case for Touch Roller bottles are great for oils on the go and especially if you have kids.

OnGuard line of products essential for safe, natural products such as the toothpaste, laundry detergent, foaming hand soap, all purpose cleaner and hand sanitizer.

Natural skin care is so important for healthy skin.  Check out the Verage Line of skincare for glowing, healthy skin.

Last but not least, make natural health a lifestyle.  Keep your products in a convenient place so you will use them daily (the kitchen and bathroom are convenient places).

To order your own starter kit and get started with your natural lifestyle, visit my website at www.purefitwomen.fit to open up yor own wholesale account and receive 25% off your purchases.