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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 Zendocrine.  Add 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. 
   
   
   

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.

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/

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.