Seasonal Summer to Fall Health Tips

It’s that time of year again when the cool weather will also bring out the sniffles and colds. And if you’re like me, you do not have time to feel under the weather, nor do you have time for tending to sick kids. So what can you do? Is it inevitable that when the seasons change, you are more likely to catch a bug?
 
The answer is actually NO! The best way to prevent catching a cold is by keeping your immune system strong.
 
The key ways to do this are:
 
  • Getting enough sleep
  • Eating lots of fruits and vegetables
  • Drinking at least a gallon of water per day
  • Thorough and frequent hand washing
  • Using essential oils for immune protecting benefits
 
So how can you use essential oils to assist your immune system?
 
  • Diffusing. Essential oils can actually CLEANSE the air and get rid of airborne pathogens. Add essential oils to the diffuser and run it for at least 30 minutes. If you don’t have access to a diffuser at work, you can make a room spray and spritz the air throughout the day to keep the air clean. This is best to do if you are in close quarters at work or in the classroom.
 
My Favorite Air Cleansing Diffuser Blends
 
4 drops OnGuard + 4 drops Peppermint
4 drops Lemon + 3 drops Eucalyptus + 2 drops Lavender
3 drops Clove + 4 drops Wild Orange + 2 drops Cinnamon
3 drops Rosemary + 3 drops Lemongrass + 3 Eucalyptus
4 drops Lemon + 3 drops OnGuard + 3 drops Breathe
4 drops Breathe + 3 drops Lemon Eucalyptus + 2 drops Lavender
4 drops Purify + 3 drops Lemon
 
Get into the habit of running your diffuser twice a day. Diffuse when the kids get home from school or you return from outdoors. Diffuse before bed as well or first thing in the morning.
 
For teachers or stressed out parents: Diffuse 4 drops each of OnGuard and Serenity to both protect your immune system and help with stress.
 
To make an air cleansing room spray, use a 4 oz spray bottle:
Combine 30 drops OnGuard, 15 drops Wild Orange and top off with filtered or distilled water.
 
  • Use roller blends to help with stress and immune support. Roll these combos along the spine of your child or on the bottoms of the feet. Adults can do this too. I roll the bottoms of my feet twice daily upon the change of seasons for a few weeks. Keep your rollers by your bed or where you will remember to use them.
 
Immune Boosting Roller Blend
10 ml roller
20 drops OnGuard
10 drops Frankincense
Top off with fractionated coconut oil
 
Under the Weather Roller Blend
10 ml roller
10 drops OnGuard
10 drops lemon
10 drops tea tree
5 drops Frankincense
5 drops oregano
Top off with fractionated coconut oil. Apply to spine or bottoms of feet every couple of hours.
 
***We have a hidden gem for boosting your immune system that you may not know about. This blend is called AROMATOUCH. It is a massage blend that contains oils for enhanced blood flow, detoxification and relaxation.
 
Our basic protocol of boosting immune health is applying 5-6 drops of each of the following oils (dilute with carrier oil) to the spine. Do this sequence on yourself and your children one to two times per week for immune support. Combine Frankincense, Tea Tree, Aromatouch and Peppermint in that order. Rub in gently and completely before applying the next one.
 
  • Probiotics are a must. Probiotics will support intestinal health which is important for your immune system. DoTERRA’s PB Assist and PB Assist Jr. are excellent choices because they contain prebiotic fiber and are encapsulated. Many probiotics will not actually make it to your intestine and unfortunately a waste of money.
 
  • Vitamin D during the colder months are helpful if you are not getting outside much.
 
Stress can impair your immune system. School and work can be stressful for teacher, parents and students. Here are some of my favorite essential oils to help with stress, sleep, and focus.
 
#1
Balance Blend
Top uses:
Stress and Anxiety
Jet lag and travel anxiety
Mood swings and stress
Anger, fear, grief, rage, trauma
Tranquility and mediation
 
#2
Adaptiv
Top uses:
Chaotic environment
Lack of tranquility
PMS
Addictive or obsessive compulsive behavior
Lack of motivation and mental fatigue
Lack of focus and concentration
Restlessness
Inability to stay on task
 
#3
InTune (for focus and concentration)
Top uses:
Over and under active brain activity
Mental clarity, focus and concentration
Calming and grounding
Nervousness, anxiety and depression
Stress, hyperactivity
Mid-afternoon slump
 
#4
Serenity (for sleep and insomnia)
Top uses:
Insomnia and sleep issues
Stress and anxiety
Tension and mood swings
Calm fears and nervousness
Anger, agitation and irritability
 
I hope you find these remedies helpful!
 
Are you ready to bring these natural solutions into your home? Click here!
 
If you are NOT a doTERRA wholesale customer, I would love to help you! We have kits and collections to meet every budget!
You will receive the LOWEST price as a wholesale customer with doTERRA and have access to all the benefits, support and education within my oil community.
 
For help choosing your oils, email me at amandpurefit@gmail.com 
 
**If you already have a doTERRA wholesale membership, REMEMBER you have access to a 25% discount on all of your purchases. Check out our amazing Loyalty Rewards Program to receive up to 30% back on your purchases and free shipping credit!
 
Follow me on Facebook (Purefit Women) and instagram (purefit_women) to stay up to date on my upcoming workshops! 
 
 

Diffuser Blends For Cleansing the Air

Would you like to cleanse the air in your home? Maybe you are concerned with airborne pathogens, or you would like your bathroom to have a clean aroma. Perhaps you cooked something like broccoli or fish for dinner? Or do you teenage son that likes to keep his door closed?
 
No matter what the reason, you can purify the air using essential oils by making your own diffuser blends. There are many oil combinations that can purify the air and also set the mood in your home.
 
Personally, I love to create a spa-like environment in my home. Get into the habit of running your diffuser twice a day (first thing in the morning and after dinner).
 
Here are some of my favorite essential oils to help with air purification:
 
#1
3 drops Purify
2 drops Pink Pepper
1 drop Green Mandarin
 
#2
2 drops Eucalyptus
2 drops Lemon
1 drop Basil
 
#3
2 drops Tea Tree
2 drops Lemon Eucalyptus
1 drop Marjoram
 
#4
3 drops Lemon
3 drops Green Mandarin
2 drops Juniper Berry
 
#5
2 drops Lime
2 drops Marjoram
2 drops Siberian fir
 
#6
3 drops Siberian Fir
3 drops Lemon
1 drops Cypress
 
#7
3 drops Peppermint
2 drops Lemongrass
2 drops Eucalyptus
 
#8
3 drops Douglas Fir
3 drops Grapefruit
1 drops Rosemary
 
#9
3 drops Cinnamon
3 drops Wild orange
1 drop Ginger
 
#10
3 drops OnGuard
3 drops CardamomLemon
1 drop Ginger
 
 
Are you ready to get started with doTERRA essential oils?
 
If you are NOT a doTERRA wholesale customer, I would love to help you! We have kits and collections to meet every budget!
 
You will receive the LOWEST price as a wholesale customer with doTERRA and have access to all the benefits, support and education within my oil community.
 
Email me at amandpurefit@gmail.com for help getting started or visit my essential oils link on this website! 

How to Exercise Safely in the Heat

 
Summer is here! This means the heat and humidity will be here for a while. Exercising in the heat can put a lot of stress on the body. If you don’t take the proper precautions, it could actually be dangerous to your health.
 
 
Heat-related illnesses are caused by a combination of the exercise itself, hot temperatures and the humidity. If you ignore symptoms of overheating, you could risk heat exhaustion or heat stroke.
 
 
DO NOT IGNORE THE SIGNS OF HEAT-RELATED ILLNESS!
 
WARNING SIGNS:
 
  • Muscle cramps
  • Nausea or vomiting
  • Weakness
  • Fatigue
  • Headache
  • Excessive perspiration
  • Dizziness or Lightheadedness
  • Confusion
  • Irritability
  • Low Blood Pressure
  • Increased heart rate
  • Visual Problems
 
If you have signs of heat exhaustion, stop exercising right away and get out of the heat. Cool your body down as quickly as possible with a cool shower or go in the pool. Seek medical care if you don’t feel better within 20 minutes.
 
Here are my top tips on how to exercise safely in the heat:
 
Tip #1
Hydrate BEFORE and DURING your workout. Dehydration is a key factor in heat-related illnesses. Do not wait until you are thirsty to begin hydrating.
 
Tip #2
Be mindful of the temperature. As the heat and humidity goes up, your risk of heat-related illness will rise. Temperatures over 85 degrees and high humidity will be especially difficult. Find shade to exercise in if possible.
 
Tip #3
Exercise early in the morning or later in the evening when the temperatures are cooler. You should still be mindful of the humidity which can impact your workout.
 
Tip #4
Take frequent breaks and lower your intensity. Listen to your body. There is no place for high intensity workouts when the temps are high.
 
Tip #5
Consider your medical risks. If you are on medications, check for heat or sun sensitivity side effects. Also, be aware of health conditions that can cause a higher risk of heat sensitivity such as high blood pressure or other cardiovascular issues.
 
 
For information on my online workout programs, fitness classes or personal training, visit my website www.purefitwomen.fit
 
Have questions? Send me an email.
 
Follow me on Facebook (Purefit Women) and instagram (purefit_women) to stay up to date on my upcoming classes! 
 
 

 

Are You Ready For Summer?

 
Summer is my favorite time of the year! I just love the warm weather and being outdoors. Along with being more active, I make sure to have natural remedies on hand for ticks, mosquitos, sunburns and more.
 
There are so many ways you can use essential oils and what I love most about them, is that they are safe, effective and multipurpose.
 
The most important thing to remember, is to practice essential oil safety. You should know that citrus oils, in particular, are photosensitive, which means you should not wear them on areas of your skin that will be exposed to the sun for 12 hours after applying the oil. It is best to use your citrus oils in the diffuser or in your recipes if you plan to be in the sun.
 
Check out my video here:
 
 
Here are some of my favorite ways to use essential oils in the summer:
 
Tip #1
Toxic free cleaning: Add essential oils to your green cleaning products to for a natural disinfectant. My favorite essential oils for cleaning are lemon, OnGuard, tea tree, wild orange and spearmint. For a simple all-purpose cleaner, combine 1 part vinegar to 1 part water in a spray bottle and add 10-15 drops of lemon and 10-15 drops of tea tree oil.
 
Tip #2
Clear breathing: Clear your airways before exercise, especially if you have seasonal allergies. Diffuse Breathe essential oil before going outdoors and before bed. Apply 2-3 drops to your hands and inhale deeply before exercise.
 
Tip #3
Feeling overheated: Cool down with Peppermint spray. Add 20 drops of peppermint to a spray bottle with water and spritz your chest, arms and legs for a quick cooling effect. Great for hot flashes and fevers too.
 
Tip #4
Gardening: Keep pests out of your garden with peppermint. Fill a 16oz spray bottle with water and add 15-20 drops peppermint. Shake well and spray plants.
 
Tip #5
Trying to lose weight? Essential oils can help you control your cravings and provide natural appetite control. Choose Slim & Sassy, Lemon or Grapefruit for a metabolic boost.
 
Tip #6
Fitness: For sore or tight muscles, arthritis, or injuries, apply DeepBlue Rub to the area of concern before and after exercise. Deep Blue will help with mobility and pain reduction.
 
Tip #7
Summer Cooking: Essential oils are amazing for adding into recipes such as dressings, marinades, desserts and summer drinks.
 
My Favorite Slushie Recipe
2 cups fresh lemonade
1 cup frozen strawberries
1 lemon, juiced
4 drops doTERRA Lemon essential oil
4 drops doTERRA Lime essential oil
3 cups ice
3 tbs sugar
Combine all ingredients in a blender and serve immediately.
 
Tip #8
Sunburn: Make your own after sun spray. Peppermint and lavender are excellent for cooling and healing the skin.
 
After Sun Spray Recipe:
1 cup Aloe vera juice
1/4 cup carrier oil
1 tsp vitamin E
8 drops peppermint
8 drops lavender
Combine in a spray bottle and keep in the fridge for an extra cooling effect.
 
Tip #9
Tick and Bug Spray: Essential oils repel bugs naturally. Oils such as lavender, peppermint, tea tree, eucalyptus, cedarwood, spearmint and lemongrass are especially powerful for bug repellent. You can combine a few drops of essential oil with carrier oil and apply to skin. Or you can purchase our special outdoor blend, Terrashield, which is safe for kids and pets.
 
Tip #10
Motion sickness and Travel Anxiety: If you get nauseous driving or flying, just inhaling essential oils can help with feelings of nausea. Try our proprietary blend, Digestzen. Inhale a few drops from your hands and put a drop behind each ear.
 
For travel anxiety, I recommend our new calming blend, AdaptivTouch. Apply to pulse points and behind ears when feeling nervous or anxious.
 
Would you like to get started with essential oils?
 
If you are NOT a doTERRA wholesale customer, I would love to help you! We have kits and collections to meet every budget!
 
You will receive the LOWEST price as a wholesale customer with doTERRA and have access to all the benefits, support and education within my oil community.
 
Email me at amandpurefit@gmail.com for help getting started or visit my essential oils website at www.purefitwomen.fit.
 
**If you already have a doTERRA wholesale membership, you have access to a 25% discount on all of your purchases. Check out our amazing Loyalty Rewards Program to receive up to 30% back on your purchases and free shipping credit!
 

Natural Immunity With Essential Oils

Essential oils smell great, but can they actually do anything? 

The answer is YES!  Essential oils are the plant’s defense system and just as they help protect the plant against environmental threats, they can actually do the same for our bodies.  Essential oils can penetrate the cell membrane and eradicate threats within the cell. They are super supportive to our immune systems, especially during times of the year when seasonal threats are high.  

Here are some of my top tips for improving natural immunity with the help of essential oils:

  1. Nutrition is most important.  Your gut health is very much connected to your immune health. Probiotics can support a healthy gut flora. I recommend adding in a high quality probiotic to your daily diet.  DoTERRA’s PB Assist is an excellent choice.   
  2. Detoxification is another important step in improving immune function.  The best way to detox is through sweating (exercise and sauna), dry skin brushing (see technique on YouTube) and essential oils, specifically Lemon and ZendocrineAdd 2-3 drops of lemon or Zendocrine to a dry skin brush and brush as usual.  Both of these oils will assist in lymphatic cleansing for your body.  
  3. Add 2-4 drops of citrus oil to your water or tea daily for natural liver and kidney detox and for the immune-boosting limonene benefit.  My top choices are Grapefruit and Lemon.
  4. Diffuse essential oils on a regular basis to purify the air and to reduce stress.  For purifying the air, diffuse OnGuard or Purify.  To reduce stress and anxiety, diffuse Adaptiv or Balance.
  5. Keep surfaces in your home disinfected and clean with a natural all-purpose cleaner.  
  6. All PurposeCleaner Recipe

    16oz spray bottle

    1 cup vinegar

    1 cup water

    15 drops Lemon

    15 drops OnGuard

  7.  Make your own hand sanitizer.  It is important to include rubbing alcohol to ensure all of the viruses are deactivated. 

    30 ml bottle or 1 oz spray bottle

    Rubbing alcohol

    20 drops OnGuard 

    ½ tsp carrier oil.  

    Add ingredients and shake well before use. 

  8.  Here are the oils I recommend to have on hand for natural immune support:

    OnGuard

    Melaleuca (tea tree oil)

    Lemon

    Frankincense

    Copaiba

    Oregano

    Breathe

    DDR Prime 

    Zendocrine

    Grapefruit

    Adaptiv 

    Balance

    Cold and Flu Bomb Recipes

    Internal:

    Add 3 drops OnGuard and Oregano to a veggie capsule and take every 3-4 hours as needed.  

    Topical:

    Flu Bomb Roller 

    Combine all ingredients in a 10 ml roller bottle and top with a carrier oil.  Apply to bottoms of feet or spine every few hours as needed. 

    10 drops OnGuard

    10 drops Lemon

    10 drops Melaleuca or Tea Tree

    5 drops Frankincense

    5 drops Oregano

    5 drops Copaiba

    Steam Inhalation:

    In a steaming bowl of hot water, add 2 drops Oregano + 1 drop OnGuard + 1 drop Breathe.  Make a tent with a towel and inhale for 15 minutes. 

    Diffuser Recipes:

    Cold or Flu: 6 drops OnGuard + 4 drops Breathe

    Stress/Anxiety: 8 drops Adaptiv

    Immune Boost: 4 drops OnGuard + 4 Frankincense 

    Allergies: 6 drops Breathe + 4 drops Lemon

    Immune Booster Roller Blend

    In a 10 ml roller bottle, combine oils and top with a carrier oil.  Apply to bottoms of feet twice per day.

    10 drops Frankincense

    20 drops OnGuard

    If you already have a doTERRA wholesale membership, you have access to a 25% discount on all of your purchases.  Check out our amazing Loyalty Rewards Program to receive up to 30% back on your purchases and free shipping credit!

    If you are not a doTERRA wholesale customer, I would love to help you!  As a member of my oil community, you will receive free support and education on your oil journey.  Send me a message amandpurefit@gmail.com to get started or visit my essential oils website at www.mydoterra.com/amandamancini.  

    We have kits and collections to meet every budget. 

    **Important note: Do not order your doTERRA oils from 3rd party sellers (such as Amazon).  Your oils will NOT be guaranteed by doTERRA as authentic oils unless they are shipped directly from doTERRA’s warehouse.  You will receive the LOWEST price as a wholesale customer and have access to all the benefits, support and education from your wholesale membership. 


Natural Solutions for an Active Lifestyle

 

Living an active lifestyle is key to optimal health.  Whether you are an athlete, fitness enthusiast, runner or just an active person, there are bound to be issues that can interfere with your physical activities.  The last thing you want is to not be able to do the things you love to do, because you are feeling uncomfortable or unwell.  

If you are an athlete or runner, you likely dedicate a significant amount of time toward improving your performance.  Any success in your sport is dependent upon overall good health and the ability to recover quickly.

People will often purchase expensive supplements to help them feel and perform better.  While some of these aids may be recommended, oftentimes, they do nothing to help the problem or can even be dangerous.  

As an avid runner myself, there are times when it can be a challenge to maintain a regular running regimen due to environmental factors, energy levels and nagging injuries.   I personally prefer to use natural solutions when addressing any health issues. I believe the body can heal itself with food and plant-based medicine, such as essential oils.

Essential oils can be helpful in areas you may not be aware of.  Here are just some ways that essential oils can support an active person or athlete:

  • Pain and inflammation
  • Immune support
  • Allergies and sinus issues
  • Energy 
  • Weight loss and metabolism
  • Cuts and wounds/first aid
  • Relaxation and stress/anxiety
  • Mental focus
  • After-sports massage 
  • Stinky sports gear or gym bag
  • Cleaning gym bag, mat or sports equipment

So what are essential oils exactly? Essential oils are extracts from plants.  They are 50-70 times more powerful than herbs. Essential oils have been in existence for thousands of years and were used for healing before there were doctors and pharmaceutical companies.  They are used for many medicinal and therapeutic benefits. Essential oils can be used aromatically, topically and internally for a wide variety of health concerns, as well as for a natural lifestyle in the home. 

There is a vast difference in the quality of essential oils since there is no governing body in the essential oil industry.  I partner with DoTerra essential oils because of their rigorous 3rd party testing for potency and purity. DoTerra oils are certified pure therapeutic grade oils (CPTG)  which ensures that they are 100% free from all toxins, pesticides, fillers and chemicals.   

Here are some of my favorite essential oils and top uses for athletes and those living an active lifestyle:

Deep Blue is an amazing soothing blend that can be applied topically to relieve sore and tight muscles.  

  • Apply a few drops with carrier oil to areas of concern for aches, muscle, back and joint pain. It is also helpful for relief from symptoms of fibromyalgia and lupus.
  • Use before and after a workout for sore areas. 
  • Also useful for carpal tunnel pain, neck pain, arthritis, bruises and injuries.

Peppermint is my absolute favorite because of its wide variety of uses.  

  • Inhale a drop or two from hands before your activity for clear breathing and for energy.
  • Add 15 drops peppermint to a 1 oz spray bottle with water for a cooling spray during warmer months. Spray on chest, arms and back of neck as needed. 
  • For oxygen uptake, add a few drops of peppermint to your water before workouts. 
  • Apply 2-3 drops to temples and across forehead for headaches and migraines.

Breathe is an excellent respiratory blend that contains eucalyptus, lemon, melaleuca, peppermint.  

  • Apply 2-3 drops to nostrils and to the chest before exercise to clear congestion and open airways. Excellent for asthma sufferers as well.  
  • Add 8-10 drops to a diffuser for clear breathing and allergies.

Lavender helps to relax the mind and body.  

  • For sleep issues, add 8-10 drops to a diffuser 30 minutes before bed. Keep near the bed. 
  • Apply 1-2 drops direct to cuts, burns and bruises and blisters. 
  • Add 3-4 drops to body lotion and apply each evening to reduce muscle soreness and inflammation.
  • Add 3-4 drops to coconut oil for sunburn relief and a remedy for chafing.

Tea Tree is an excellent first aid and disinfecting oil. 

  • Freshen up athletic gear with melaleuca and lemon. Add  5-10 drops of lemon and melaleuca with a little baking soda on to shoes and gear.  
  • Add 2-3 drops direct to skin irritations, cuts and wounds, acne, toe fungus, eczema, candida, and Athlete’s foot.
  • Add a few drops to shampoo for dandruff remedy.
  • Apply a few drops to coconut oil for hives or rashes.

On Guard provides immune support and protection from seasonal threats.  It is especially helpful during prolonged and heavy training when there is a depression of immune system function.  Extreme training can stress the immune system and make you more vulnerable to certain illnesses. Clove, which is contained in On Guard, has the highest level of antioxidants on the planet. 

  • Add 1-2 drops to coffee, tea or water to boost immune function.
  • Gargle 1-2 drops in water for a sore throat or cough.
  • Apply 1-2 drops with coconut oil to heal cold sores and infected wounds.
  • For chronic fatigue and autoimmune issues take 2-3 drops internally or apply diluted to bottoms of feet.
  • Add 8-10 drops to diffuser to prevent the spread of airborne pathogens.

For more information on essential oils or to purchase and receive a 25% wholesale discount, visit my website at www.PureFitWomen.fit

 If you would like more info on how to get started with essential oils, contact me at Amandapurefit@gmail.com.



How to Grocery Shop on a Plant-Based Diet

Transitioning to a plant-based diet can be a bit overwhelming in the beginning.  You may be thinking, “How am I going to make all of these new types of meals?

The answer is, you don’t have to come up with anything!  There are so many great plant-based cookbooks and free websites with access to hundreds of delicious recipes.  Some of my favorite cookbooks are by Chef AJ and The Engine 2 Diet.

As you begin to try new recipes, save the ones you enjoyed and that were easy to make.  Rotate your favorite recipes throughout the week and before you know it, you will be a pro!

So how do you get started with this new lifestyle?  It actually starts in the grocery store!  Once you have your recipes planned for the week, write a list of all the items you need for at least 7 days. 

Highlight the non-perishable items that you can store in your pantry and stock up. Buy in bulk when possible so that your weekly grocery trip will take up less time.  

Some items to stock up on include low-sodium vegetable broth, canned beans, lentils, oats, rice, quinoa, pasta, canned tomato sauce, seeds, dried fruit, vinegars, etc. 

When you are choosing your items, the most important part of plant-based shopping trip is learning to read labels.

Here are some label reading basics:

    • Healthiest packaged foods contain only a few ingredients and those ingredients are real foods. 
    • Avoid buying items that have unrecognizable ingredients or products that do not contain actual food ingredients ( ex – fruit flavorings and not fruit)
    • Ingredients are listed in descending order of the amounts used in a particular product. Watch for the “divide and conquer” strategy of food companies using different names for the same ingredients as a way of hiding them in the ingredient list. 
    • Look for hidden oils and fats.  
    • Buy only juices labeled “not from concentrate”.  

Secondly, avoid the healthier junk food diet. Store shelves are stocked with “healthier” versions of favorite foods such as fruit sweetened cookies or baked potato chips.  These are not health foods and should be saved as treats.  

Be mindful of fortified foods which can make the nutrition label look better.  Remember, whole foods are always a healthier choice.

Stay away from refined sugar, which has no benefits.  Refined sugar is processed, bleached, chemically treated and has no nutritional value.  Refined sugar weakens the immune system. Read labels carefully when it comes to sugar. Refined sugar is found in many packaged foods, including some that don’t have a sweet taste. 

Say no to artificial sweeteners.  Artificial sweeteners may stimulate the desire for sweet foods and cause overeating.  There is also an uncertainty of safety with artificial sweeteners, so it’s best to stay away from them. 

Avoid artificial ingredients as much as possible.  Our bodies function best when we eat real food, not artificial chemicals or ingredients. Stay away from: 

    • Bleached and enriched flour.  Choose whole grains instead.  
    • Partially hydrogenated vegetable oils or trans fats.
    • Food additives such as sulfites, coloring agents, flavor enhancers, preservatives except for citric acid.  
    • Avoid emulsifiers such as casein, caseinates, polysorbate 60 and 80.
    • Avoid acids, alkalis, buffers and neutralizers. 

Last but not least, purchase foods that you enjoy.  There are healthier versions of pretty much every food you like.  

To learn more about a plant-based lifestyle, check out my Plant-Based Lifestyle Coaching Program at https://purefitwomen.fit/programs/plant-based-lifestyle-program/





Natural Ways To Reduce Stress and Anxiety

There are many ways to reduce stress and anxiety without medication. Often people will resort to medications without trying to use a natural approach first.
 
Here are some helpful ways to manage your stress without the use of medications:
 
  1. Exercise. This is the best way to manage stress. Exercise releases those feel-good hormones and has been proven to reduce stressful feelings and improve your overall health.
  2. Reduce caffeine. This is a tough one, however, research has shown that caffeine may cause or worsen anxiety issues. It can cause nervousness and jitters. Switch to herbal tea instead.
  3. Get enough sleep. Lack of sleep can cause anxiety. Aim to get 7-8 hours of sleep per night.
  4. Eat a whole foods, plant–based diet. Eating too little, eating processed foods, and even dehydration can affect moods and worsen anxiety. Focus on incorporating whole plant foods for optimal health.
  5. Meditate or take up yoga. Both types of practices focus on deep breathing, which can help restore natural breathing patterns during periods of panic.
  6. Use essential oils. Essential oils can help modulate mood, help you relax and create a calming environment.
 
Essential oils are proven reduce stress and anxiety. Here are my top picks.
 
  1. Copaiba – apply 3-4 drops with a teaspoon of carrier oil topically to chest area when feeling anxious. Drop 1-2 drops under tongue for encourage a sense of well-being.
  2. Frankincense – massage on the bottoms of feet to promote relaxation and balance. Diffuse 4 drops frankincense and 4 drops wild orange to ease panic and anxiety.
  3. Adaptiv – when stress and tension are at its highest, diffuse 8 drops Adaptiv nearby. Apply to pulse points throughout the day to help promote calm feelings.
  4. Balance – begin your day by putting a few drops of Balance on the bottoms of your feet to promote calmness and tranquility throughout the day. Apply to pulse points to stay relaxed or when anxious feelings arise.
  5. Clary Calm – a women’s blend used for balancing mood throughout the month. Apply to abdomen when experiencing PMS symptoms. Apply to pulse points during times of mood swings or heightened emotions.
  6. Peace – a powerful blend that counteracts anxious and fearful emotions. Apply to bottoms of feet morning and night to calm an upset child. Apply to wrists and inhale deeply to promote calmness.
  7. Serenity – Apply to bottoms of feet to help with sleep. Apply to back of neck or pulse points to promote feelings of peace and calmness.
 
 
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Winter Wellness Tips

Winter is upon us and along with that we are faced with the dreaded cold and flu season.  You will be happy to know that you can prevent illness or shorten the duration of the illness with some simple habits.  

Here are some helpful tips to keep you healthy this winter. 

  1. Get enough sleep.  Lack of sleep weakens your immune system.  Aim for 7-8 hours each night. Kids and teens need more.  If you are not feeling well, listen to your body and sleep.  Sleep is when the body repairs itself. 
  2. Exercise. The benefits of exercise are well known.  Exercise is a natural detox for your body. It helps regulate sugar levels and reduces stress. Aim to be active for at least 30 minutes per day most days of the week. 
  3. Get some natural sunlight.  Since Vitamin D levels can drop in the winter, it is important to get natural sunlight for supporting a healthy immune system. Low vitamin D levels can put you at risk for colds, flu and even depression.  
  4. Increase the amount of colorful vegetables and fruits in your diet.  Added antioxidants and nutrients will help immune function. Eat garlic, mushrooms, ginger and blueberries for a great antioxidant boost.
  5. Drink lots of water!   If your body is not properly hydrated, the immune system cannot work properly.
  6. Skip the alcohol. Alcohol suppresses the immune system so you may not be able to fight off a bug already in your system or ones you come into contact with.  
  7. Take a high quality probiotic daily or eat fermented foods. 
  8. Avoid processed foods that are loaded with chemicals and cause immune system disruption in the body. m
  9. Use essential oils to help prevent and alleviate the discomfort of having a seasonal illness.  Essential oils can help boost your body’s immune system.  Wash hands often. Prevent the spread of germs by thoroughly washing your hands with plain soap and warm water every time you are in a public place, before eating, after using the bathroom and after shaking hands with people.  This is the single most effective thing you can do to prevent the spread of germs.

Here are my go-to products during the winter months in our home:

On Guard (protective blend)- protects immune system , supportive for autoimmune conditions, colds and flu, cold sores, strep throat, and sore throats.  Add a drop to tea to warm you up in the morning. Apply a roller bottle to bottoms of the feet morning and night. 

Lemon – incredibly purifying to the system and for the air.  Promotes health and healing and is a natural detoxifier for the liver and kidneys. 

Make a 2oz spray bottle filled with 20 drops Lemon and water. Spray the air a couple of times a day for a non toxic air purifier (great for teachers if you are wanting to kill germs in the classroom or in the office).

Oregano -fights pathogens, kills germs.  Especially effective for respiratory and bronchial issues.  Add 2 drops of oregano to a steaming bowl of water, make a tent with a towel and inhale for 5-10 minutes Breathe (respiratory blend) – super effective for opening up airways.  Add a few drops to your diffuser at night to help with clear breathing and snoring.  Apply a few drops to the chest with carrier oil for relief from coughing. 

Digestzen (digestive blend) – for stomach issues.  For upset stomach, viruses, food poisoning, apply a few drops to stomach area with carrier oil or add 1 drop to water and drink. 

Some important tips to keep in mind:

Essential oils are very powerful.  Use small amounts more often. Less is more.  

Keep your oils in places that will remind you to use them, such as the bathroom or kitchen.

Keep roller bottles filled and on hand, so that when someone in the home needs it, you are prepared. 

Tips for daily prevention and immune support:

  1. Diffuse OnGuard daily.  Diffuse 8-10 drops to purify the air and kill germs.
  2. You can also diffuse lemon, melaleuca and peppermint to clear the airways.  
    1. Gargle with OnGuard and lemon essential oil daily. 
    2. Add a drop of On Guard to green teach each day.
    3. Add 2-3 drops of lemon essential oil to your water daily. 

    At the first sign of sickness, or feeling under the weather:

  3. Use Onguard, Frankincense and Copaiba in a roller bottle on feet morning and night. Make a 10ml roller with 10 drops of each and top with carrier oil.

  4. Immediately begin gargling with OnGuard and lemon essential oil.  This will help with sore throat pain. You can also apply OnGuard to the throat, but be sure to dilute heavily. 

  5. Diffuse OnGuard, lemon and melaleuca (4 drops each).  Switch off with Breathe and lavender.
  6. Dilute Breathe and apply to chest for congestion and cough. 
  7. Add lemon essential oil to your tea. 
  8. Add essential oils to a veggie cap and swallow.  You can use oils such as oregano and OnGuard.
  9. Take OnGuard beadlets for daily immune support. Take 2-3 every few hours.  For flu symptoms, use oregano internally or make the steam bowl as directed above.
  10. Use lavender to help with sleep.  Add 8 drops to your diffuser 30 minutes before bed.

    Tips for emotional wellness in the winter months:

    1. Get outside and get fresh air daily. Go for a run or a walk. 
    2. Open the windows and air out the house for 30 minutes a few times per week.
    3. Diffuse oils to uplift mood. Choose any citrus oils such as wild orange, citrus bliss, Cheer Blend and lime.
    4. Oils to increase mental alertness, energy and focus:  peppermint, eucalyptus, rosemary, frankincense, Siberian fir, Motivation Blend
    5. Oils to relax and relieve anxiety/sleep – Serenity blend, lavender, Peace blend, copaiba, vetiver, frankincense, cedarwood.

     





Essential Oils For Anti-Aging Skin

 

There are many commercial products to help reduce the signs of aging, but I always questioned if they actually work. In addition, I have concerns about the harmful chemicals contained in these products, since many companies are not required to disclose all the ingredients on their label. I prefer to use natural options for my skin care. 
 
As we age, the skin begins to break down and lose elasticity. This is what causes fine lines and wrinkles to appear on the face, particularly on the forehead and around the mouth and eyes.  
 
Essential oils may help reduce the appearance of fine lines and prevent new ones. They are much less expensive than anti-aging skin care products you will find in department stores. They are also cost effective as well, because you can use essential oils for many unrelated uses.  
 
So how do you use essential oils for anti-aging skin care? 
 
It’s simple! All you will need are some basic essential oils listed below, a carrier oil of your choice (such as fractionated coconut oil, argan oil, jojoba oil or any other oil you choose) and a facial moisturizer. 
 
The best way to clean your skin and wash makeup off your face is to do Oil Cleansing. Oil Cleansing will prevent stripping away the natural oils from your skin when you wash your face.  
 
Oil Cleansing Recipe
 
2-3 drops lavender essential oil
1 tsp carrier oil
 
Mix into hand and apply all over face. Take a warm, wet washcloth and gently wipe oil off face. Your face will feel soft and moisturized.  
 
To stimulate collagen production and help with fine lines and wrinkles, add a few drops of essential oils such as copaiba, frankincense or myrrh to your facial moisturizer each night at bedtime.  
 
For a homemade anti-aging eye cream, make a simple eye cream using a tablespoon of solid coconut oil, 3-4 drops of rose or myrrh essential oil and 3-4 drops of copaiba or sandalwood and gently rub cream around eyes each night. 
 
For a natural glow and to stimulate collagen production, apply a few drops carrier oil with a few drops Yarrow Pom on a clean face every night. Don’t forget to do your neck too! 
 
Here are my top picks for anti-aging essential oils:
 
You can combine any of them in your recipes or
switch it up every now and then. 
 
  1. Copaiba – great for anti-aging skin, wound healing and to stimulate collagen production. 
  2. Yarrow Pom – when applied to the skin, pomegranate may reduce the appearance of sun spots, reduce inflammation, reduce oxidative stress and stop the growth of rogue cells. 
  3. Frankincense – reduces the appearance of scars, fine lines, stretch marks and improves skin tone and skin tightening. Promotes cell renewal. 
  4. Rose – reduces puffiness and redness, promotes cell renewal, and has antioxidant and anti-inflammatory properties.
  5. Lavender – for age spots, calming skin irritations, acne and skin cell regeneration.
  6. Myrrh – useful for fine lines and dry skin. 
  7. Sandalwood – for regenerating skin care, helps with sun damage and aging skin. Fights free radicals, tones and soothes the surface of skin while fighting the signs of aging.  
  8. Immortelle – a powerful anti-aging blend that contains multiple essential oils (this product by itself is all you need for an anti-aging powerhouse). 
 
 
Some of my favorite Anti-aging products
 
 
 
 
 
 
 
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