Twigs and Trash

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In order to grow we must first remove what it is in the way.

For many years I have been teaching the concept that much like a garden we have outside, before we can plant anything and expect it to grow, we first have to remove all the old stuff, the trash and the things that are cluttering the soil. Today, as I was doing that exact literal thing in my backyard raking leaves and removing last years dead plants that were once so vibrant, I was reminded of the conversation I had this week with a group of men who have traumatic brain injures.

I teach this topic every March, regardless of who is in my classes because I think no matter who you are and what your life experience is, we all have something that is cluttering up our heart and therefore limiting the potential we have to grow. This might be something like fear, disappointment, regret, guilt, shame, resentment, anger or any other feeling and emotion that we have carried around for days or decades.

As I was guiding a meditation about visualizing a garden and seeing the old growth, the twigs and the trash, I asked them each to see a garden in their heart that may also have some things that could be getting in the way of growth.

I shared with my ‘frat house’ that they have fondly referred to themselves as, that I have some disappointment that is taking up space in my own heart. I carry it day after day, year after year and despite all my attempts to pull it out, it seems to have a root system that is deep and new shoots pop up and take over my heart at times.

As we had a discussion about this, they called me out on it and the wise man who developed a life changing brain tumor at age 23 gave me the best insight on how to manage all the little twigs and trash that take up space. He is turning 60 in a a few weeks and following his diagnosis while in his final year of college his life has been a series of assisted living settings and long term support. He lost his independence and so much more, and yet is so wise.

Are you ready for this? In my humbleness, I asked how does one remove all the “twigs and trash” from our hearts. I asked how do I remove the disappointment?

He shared that you can never fully rid of every twig or piece of trash that has landed in the garden, instead you have to learn to manage and grow around them.

Huh, I said.

Tell me more, I said.

He went on to say that the remnants of the the “twigs” and “trash” will likely always be there and sometimes they may stick out of the soil and poke you but our job is to plants things around them so the beauty takes over.

Again, I asked how.

The wise teacher said:

  • forgiveness
  • acceptance
  • gratitude

When we forgive ourselves and others we remove so much of the garbage that fills our heart. This removes resentment, bitterness, and what-if thinking. When we accept was IS we no longer grieve for what might have been which brings presence to growing today. And finally, when we focus on being grateful we see all that we have, not all that we do not have.

How’s that for insightful?

It’s not so much about removing the parts of our heart that impede growth, but rather moving them aside through forgiveness, acceptance and gratitude so that we make space for something far more amazing to grow.

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Lemon Cheesecake Bites

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Ahhhh….Spring is here and that means all things lemon! The freshness of lemon makes everything happier and here in Colorado the season of Spring comes in and will usually leave for a few days and then return again! We get fooled when the season comes because April is our typical snowiest month of the year and sometimes we even get snow in May and June!

Yikes back to the happiness of lemon!

These Mini Lemon Cheesecakes are creamy, easy, and have a blast of refreshing lemon flavor. With the flavor you get a burst of Spring and instant happiness!

Since these are in a cupcake pan because they are the perfect-sized dessert and make the best dessert for birthday parties, pot lucks, gatherings, showers, holidays, or any time you’re craving cheesecake. You can top with whipped cream, and fresh berries, or enjoy them just as they are. 

I love making cheesecake bites because they are SO much easier to make than a whole cheesecake. Plus I can have a little bite and be totally satisfied versus a big slice of cheesecake that feels heavy. You don’t have to feel as guilty because they are made in a cupcake pan so they are perfectly portioned and make the best dessert for any occasion.

INGREDIENTS:

Lemon Cheesecake Filling

  • 12 ounces softened cream cheese (1 1/2 blocks)
  • 1/2 cup granulated sugar
  • 2 tablespoons all-purpose flour
  • 2 tablespoons sour cream or plain Greek yogurt
  • 1/2 teaspoon vanilla extract
  • 2 whole eggs
  • 1 tablespoon lemon zest
  • 1/4 cup fresh lemon juice

Shortbread Cookie Crust

  • 1 cup shortbread cookies
  • 3 tablespoons unsalted butter melted
  • 2 tablespoons granulated sugar
HOW TO MAKE:


MAKE THE SHORTBREAD CRUST

In a food processor, combine the shortbread cookies, melted butter, and sugar. Process for a few minutes until the mixture turns into a crumb-like consistency. Line two REGULAR cupcake baking pans with paper or silicone liners and evenly divide the shortbread cookie crumb mixture among 16 cups. With a spice jar, firmly press onto the cookie mixture to form a crust. Set aside.

MAKE CHEESCAKE BATTER

In a large mixing bowl beat together the cream cheese, sugar, and flour with an electric mixer until smooth. Add the sour cream, vanilla extract, eggs, lemon zest, and lemon juice and beat just until combined, scraping down the sides of the bowl often. The cheesecake mixture will be smooth. Be sure not to overmix.

FILL

With a tablespoon, spoon the mixture evenly on top of the crusts. Bake for 15-17 minutes or until the centers are set. Let cool completely, and store in the refrigerator until ready to serve. Remove cupcake liners and top with whipped cream (optional).

You can store these delicious bites in a plastic container in the fridge for up to a week, although they won’t last that long!

And the little bottle of lemon essential oil? First and foremost make sure your oil is tested for purity and is proven to be clear of impurities and potential harmful additives. I only use doTERRA because of their strict testing and ensuring that every bottle is safe for use, plus they are transparent about their testing protocols and every bottle’s testing report can be viewed at sourcetoyou.com. I am positive that grocery store essential oils don’t have this testing. Be safe and be aware.

There are tons of uses for the lemon essential oil beyond these tasty treats. Cleaning surfaces in your home, adding a drop to your water for a burst of flavor, making homemade cleaning paste and tablets, adding to greek yogurt, diffusing for a fresh aroma, and so much more. This handy guide will show you all the ways to use essential oils!

Now, go get to making these lemony little bites of goodness!

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Applying Essential Oils

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When I first started using essential oils, I mostly used a diffuser or I would slap the oils on my body with random intent.  I liked how good the essential oils made my house smell, and I loved the aromatherapeutic benefits I was experiencing, like lavender helping me sleep better at night, or peppermint helping soothe a headache. I loved how my body smelled, also. At that time, I had no idea that there are benefits to using essentials in a physical well-being way. Once I dug deeper into the natural world and had been using essential oils over time I learned that it is beneficial to apply essential oils directly on the body, like when trying to ease an upset stomach or when treating thinning hair. Once I realized that plant medicine came long before drug-store medicine I was hooked on learning more. I got a giant resource book and began learning everything I could and started to swap out over the counter stuff for these precious little plants.

I needed to learn when to put essential oils on the body, where to apply them, and how to dilute oils properly so they are effective without causing harm. I committed to learning about essential oils much like a person grabs a cookbook and learns how to cook. In time, it became intuitive, much like cooking.

Where Is the Best Place on the Body to Apply Essential Oils?

There is no single perfect place on the body to apply essential oils.

  • If it’s a localized issue like stomachache or sore muscles, then apply the essential oils directly to the part of the body where the issue is occurring.
  • However, if it’s a more generalized issue like lack of focus, trouble sleeping, or anxiety, then apply essential oils at your pulse points: wrists, temples, behind the ears, neck, chest, or inner elbow.  Pulse points are the parts of the body where major arteries run closest to the skin. Applying essential oils at pulse points gets the essential oils into the bloodstream the fastest, and you start feeling the benefits of the essential oils sooner.  This is because pulse points of the body are like roots of a plant.  When feeding or watering a plant, you target the roots because that is where the plant absorbs nutrients and distributes them to the rest of the plant.

If you’ve been researching aromatherapy, you might have come across pulse points. These are places on the body that provide a direct route for essential oils to access your bloodstream and, in turn, your brain. 

Pulse points in aromatherapy refer to a few specific locations on the body where major arteries run closest to the surface of the skin. This means that anything applied to the skin at these points diffuses more quickly into the bloodstream than anywhere else. 

So, if you’re planning to apply essential oils topically, it’s best to do so at one of your pulse points.

How Do You Apply Essential Oils Directly to the Skin?

When applying essential oils topically to skin, always dilute them with a carrier oil ( coconut oil, sweet almond oil, jojoba, or olive oil).  Essential oils are very powerful, so it’s better to be safe than sorry. My favorite carrier oil is generally fractionated coconut oil, but for my face I love rosehip oil. Recently I had a horrific stomach bug and in my desperation for relief I was dumping oils straight on my skin and I sure paid the price. On day two of the stomach bug, my belly had broke out in a horrible rash. So, USE a carrier! Believe me, I know this and I still screw up.

I came across this chart and it is a must have.

Using essential oils with intention has been a part of my practice (aside from the desperate stomach bug mishap) for many years. I try to tune into what my body is wanting to feel, and then choose the plants accordingly. Once you have a general idea of which essential oils support which area of our body then we can choose which oils more deliberately. You grab the essential oil that most closely fits what you are wanting to feel and then apply!

For people just getting started using essential oils, I recommend this gorgeous ebook and then I supply education and mentoring along the way as part of my VIP community.

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Like I Matter

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Can you say that your actions give light to the darkness that others experience?

Alone somewhere in an assisted living group home sits a woman who like many I get to see had a life changing event where everything that she knew was instantly gone. She lost her family, her job, her home, and possibly her purpose.

Everyday is the same existence; eat, sleep, eat, maybe occasionally go into the community, eat, sleep, repeat. There is never a visitor and never anything that provides meaning to her day. I show up once per month to attempt some group yoga classes, however, most of the women living in this house decline to attend, except this lovely lady I will call Patricia.

On my last visit I had the opportunity to work 1:1 with her and address some of her challenges. I knew she had a painful shoulder from her accident and subsequent surgeries so I wanted to see if I could get some pain relief and mobility into her shoulder. Like all my sessions, there is a lot of dialogue and attempts to find connection. I know from my nearly two decades of teaching yoga to unique populations, the one thing that they want more than any physical practice is to feel part of something and to feel seen.

Isn’t that a universal desire? I believe our greatest human need it to simply be seen.

For the hour that we spent together, I learned about her accident and what her life was life before the event. I learned about her dreams, her mistakes, her shame and her hopes for her life. I learned what it means to her to be a mom and a grandmother. I learned that we are the same age, minus a few months difference. I learned about her hard upbringing and getting lost in her youth. I learned the details of her accident that was nearly thirty years ago.

For thirty years, Patricia has lived in this same existence. Thirty years is more than half her life. Half of her life has been lived alone, isolated, without meaning and incredibly lonely.

Towards the end of our session, I wanted to have a closer look at her shoulder and see if I would be able to get some movement and comfort into her body. I whipped out my trusted essential oil blend for pain and began to apply it slowly and gently to her arm and shoulder area. Human touch has a powerful effect and is so under implemented in our sterile world. No words were exchanged as I gently moved her arm in circles and into extension and flexion. I was careful to not do much as I did not know for sure the extent of her surgery and rehab.

I asked her, “how does that feel?”

She looked at me, and with tears in her eyes, she said, “like I matter”.

I rarely show my emotions, especially with my students. I am incredibly careful and cognizant of not coming across as a person who pities them or feels “bad” for them. That is not what they want, but her words struck my heart and tears filled my eyes instantly.

Can you imagine feeling so lonely and forgotten that simply having one person pay attention to you for thirty minutes gives you the feedback that you truly do matter?

Her answer had nothing to do with her shoulder pain and everything to do with her heart pain. I knew that in that instant, I was exactly where I was supposed to be, and she gave me such a gift that day.

I continue to think about how my actions remind people that they do matter. I get to be the giver of goodness. I get the privilege of sharing my day with them and learning how to make a difference in the lives of others.

When was the last time you felt like you matter? When was the last time you helped someone see that they matter? You just never know how your actions are influencing others. Can you say that your actions give light to the darkness that others experience?

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Eating is Self-Care

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Gosh this one hit me in the eyes. I have mentioned before that eating is not a huge priority for me and I often go most of the day without any fuel in me….and all the walking and working out on empty has been something that I have been trying to do better with.

I’ve started to make ahead lunches and sometimes breakfast (🤮) things to take on the road with me. I am not a sandwich person and I don’t have ways to heat up things while I am driving so learning to eat cold pork chops and meatloaf has been a learning curve 😂

Since I was so sick last week, I really tuned into what my body wants and needs. I refer to last week as the great cleanse and now I am starting over with a clean body.

Less sugar, coffee and alcohol and more protein, veggies and fruit.

Some of my favorites for quick and easy on the go are:

As much as I self care my body, this eating thing has been a huge gap in my self care and I am ready to do better. I am ready to fuel her with good things and honor the needs of my body in a different way.

What’s your eating self care look like? Give me some ideas!

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Healthy Shamrock Shake

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Here’s a healthy shamrock shake recipe for you to enjoy this St.Patrick’s Day instead the sugary, dyed version from the drive thru. It’s all fun until you actually look at the ingredients and calories. Have you ever looked up the ingredients for McDonald’s shamrock shake? Do a quick Google search. I promise you’ll never want to eat another one again after you see what’s in it.


This version takes the same amount of time to make as it would take you to sit in the drive thru and it is packed with nutrients and the perfect amount of healthy fat and protein.


This lightened up version with the pure Peppermint essential oil will definitely help you feel amazing and might even bring some luck your way!

Here is a homemade version of the Shamrock Shake that tastes great and is so much healthier.

Please be sure to use an essential oil that is safe to consume. Many are not. The bottle will have a supplements facts label on it if it is safe to eat. It’s also not recommended to consume any essential oil you’ve bought from Amazon or other unknown sources. Even if it has a tamper proof cap on it. Many are adulterated a posed to look like the legit thing. Crazy, I know.

Whip this up for some shamrock fun!

Ingredients
• 1 ripe Avocado
• ½ cup milk of choice Almond, Coconut, etc
• ½ cup frozen banana
• 1 scoop active stacks Vanilla protein powder
• ¼ cup ice
• 2 drops Peppermint Essential Oil. Make sure to use one that is labeled safe for consumption. I use doTERRA brand.
• 1 scoop doTERRA Greens. Or use your favorite dried greens. Leave it out if you don’t have it.


Instructions
• Combine all ingredients in your blender and blend well. Add more liquid if necessary.

Amazing and way better for you than the sugar filled green treat! Plus, you might get some extra luck on your side! 🍀

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The Longing

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It doesn’t interest me what you do for a living. I want to know what you ache for and if you dare to dream of meeting your heart’s longing.

The Invitation, Oriah Mountain Dreamer

I was exposed to this poem many years and it is one I go back to time and time again. Imagine my happiness when I stumbled upon the book in an old used book store that was written from the poem itself. The book goes into depth of each stanza and truly has touched my soul.

I find the poem summons something in me to look further into learning about myself. Certainly when reading it, the poem can be read to be that of something one is reading when looking for certain characteristics for a beloved or partner, but I feel like if we cannot answer some of these key questions in our own minds for ourself, then how could we expect the same from someone else?

I want to know what I ache for. I want to touch the place in me that longs for connection, an intimacy with life itself and all that the sacred touches. I want to see that the willingness to live my desire takes courage. I want to taste the longing, feel the ache, and risk finding my deepest desire.

What do I really want? Really need? Really desire? My answers today seem simple and yet pure.

I doesn’t interest me to have a large group of friends, what I really need is one that understands and sees me.

It doesn’t interest me to have a huge house, what I really want is a home that is full of unconditional love.

It doesn’t interest me to be rich, what I really desire is to know I made a difference in the world.

Can you each meet your hearts longing? Can you dare to dream?

As we go about our every day tasks it is useful to return to these questions. Certainly each of us has the mundane aspects to our daily lives that must be done; taking out the garbage, tending to the animals, making dinner, cleaning the house, etc., but beyond the scope of the daily to-do’s, can you ask and answer the questions with truth? And then, can you give yourself what you want, need, and desire?

Start here. Simply finish these statements. Sit with your answers and return to them throughout the day. Notice if your actions are in alignment.

I want…

I need…

I desire…

Breathe with those statements for 5-6 breath cycles.

Can you speak the unspeakable and state, from your heart, what you want? What you need? What you desire? Can you finish this statement—it doesn’t interest me to have…when what I really want is…

Ask yourself. Now listen.

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Stress Free Blend

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Let’s face it, life can be hard at times. Between the demands of everyday living and the added pressures of tax season, health issues, and the climate of the world it is a wonder we aren’t all exploding at the seams.

I rarely get to worked up about things I cannot control but I still feel the pressure of my life at times. One of the tools that I have adopted in the last twelve years or so is using techniques like deep breathing and the use of aromatherapy. There is quite a bit of research on the efficacy of aromatherapy and the response in the brain’s area of coping and I can personally attest that breathing in something powerful can have a profound effect on my mood.

Did you know that your sense of smell is 10,000 times more responsive than any of your other senses? And that an aroma reaches your brain and stirs up emotions within just seconds of you breathing it in?

I see it professionally, too. Once I was passing oils around my group of adults with traumatic brain injuries and one young man stated that he could no longer smell. I told him that is okay because the brain remembers the aroma. This particular class I was passing around cedarwood essential oil which is a powerful tree aroma that is grounding and also provides a sense of connection and community to those who smell it. I like to use this one in group settings where people often feel disconnected. I passed the essential oil around and instructed them to take three breaths into their hands. After a few minutes had passed, the young man who stated he could no longer smell spoke loudly and said, “For some reason I am thinking about a job I had once had at a logging company where I shredded trees into mulch”. Boom. The brain knows.

I came up with this little combo during a time recently when I was feeling overly compacted with stress. I am typically not a huge fan of florals but something was calling me to them, so I listened. The added punch of citrus gives my nervous system such a calm, relaxed feeling. I did some digging and found some pretty awesome benefits to these oils.

Check it out:

Bergamot:  a citrus oil known as the Oil of Self-Acceptance. Bergamot is uplifting and brigtening in nature. Smelling the oil is an invitation to clear away constricting thoughts while welcoming self-acceptance and self-love. As the oil of self-acceptance, it is said to relieve feelings of self-judgement and low self-esteem. Bergamot Essential Oil inhalation improves positive feelings in the waiting room of a mental health treatment center. At a mental health treatment center in Utah, 57 participants were included for analysis. 15-minutes of exposure to Bergamot essential oil improved the exposed group’s feelings compared with control group, by 17%. I like this one because it is an earthy citrus oil.

Ylang Ylang: Ylang Ylang helps us connect to our heart and become balanced by releasing negative emotions and deep emotional sadness. It calms the heart and balances emotions during times of high stress, crisis, tension, or depression. As a reflection of Ylang Ylang’s ability to restore a healthy flow of positivity in the heart, the essential oil helps encourage a healthy circulatory system. It improves blood flow, fights inflammation, and assist with other heart problems. It is also an effective agent in controlling blood pressure. 

Lavender: Lavender essential oil has enormously powerful calming and relaxing properties which can help ease away all that stress, tension and worry. A study also found that people exposed to the scent of lavender experienced stress relief plus an energy boost. What’s more, once inhaled, it enters the bloodstream within seconds so gets to work immediately. I love to use lavender in my skin care products because of its naturally calming properties and helps me sleep sound.

Patchouli: Patchouli oil is commonly used in aromatherapy because of its depressant remedying properties. Because of the impact that inhaling patchouli oil has on our hormones, it encourages the release of serotonin and dopamine; these hormones ease feelings of anger, anxiety and anxiousness. Rich in the chemical component patchoulol, Patchouli essential oil is known to have a grounding and harmonizing effect on the emotions. Patchouli creates a calming and grounding environment when diffused or inhaled.

Wild Orange: Wild Orange is great for feelings of anxiousness or managing stress. It’s very uplifting and encouraging. So if you’re dealing with sadness, loss of hope, just going through a really dark time, this could be a great oil to help lift you through that. The reason that it’s good for all of these things is because it really stimulates our sense of abundance and possibility. As the oil of abundance, it opens a person’s mind and heart to the possibilities that surrounds them, and their ability to accept the goodness that life is offering. Wild Orange also reconnects us to our inner child and helps us be more spontaneous, fun, creative, playful in our lives as adults. It will lend support by uplifting and promoting a positive attitude while calming our spirit. I just love it so much.

Pretty amazing, eh? Not only do I smell amazing (and get random daily compliments), but my nervous system is calm and my mood is steady. Stress has nothing on me! I apply this one behind my ears, along my spine, under my nose and on my wrists. I have a blend in my car and in my kitchen so I am never without it. It has truly become my ‘signature scent’. It is cool since I wear it everyday, the association with this aroma and me is powerful. My grand babies know this aroma and will likely have formed a deep connection to this aroma that will last a lifetime. Aroma is in fact associated with out strongest sense of memories.

You can learn about how to use essential oils and the versatility of them here in this gorgeous ebook. You’ll see that these oils are so versatile you will soon be using them for sleep support, skin and hair support, and even household cleaning and relieving aches and pains!

If you want to grab this combo of essential oils, just pop over here and then when you do, I will add you to my exclusive education and mentoring group and send you an amazing welcome gift! Plus, you’ll have wholesale prices for a year, just like me! Don’t worry though, you don’t have a monthly purchase requirement or anything like that, just big savings!

Buy Essential Oils Here

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DIY Eyelash Serum

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Pardon me fellas but this one is for the ladies out there. Well, unless you’re a dude that wants naturally long, luscious eyelashes.

False eyelashes are everywhere. Well, everywhere except on MY face. I love the idea of long thick lashes, but NOT the idea of the cost and time entailed to have them applied. I would rather spend my money on other things and I definitely wouldn’t want to take the time to go every few weeks for fills.

It’s a fairly known fact that some oils and essential oils can help our hair grow naturally, and this includes the eyelash hair! I’ve been using this for over a month and definitely see the difference. My lashes are longer and fuller.

This simple recipe is quick, and affordable (compared to store bought serums packed with extra ingredients). I grabbed these serum tubes on Amazon and they work perfectly!

Castor oil is a key ingredient in this serum and is my choice when it comes to making an eyelash serum or a hair fortifying mask.

How Does Castor Oil Benefit Hair Growth?


Besides its antifungal and antibacterial properties, castor oil is packed with beneficial nutrients like proteins, minerals, and fatty acids, such as oleic, linoleic, stearic, and palmitic ricinoleic acids (1). It also contains natural compounds that may help promote hair growth.


• Castor Oil Contains Vitamin E
Vitamin E works as a powerful antioxidant that conditions your lashes and may prevent them from falling out. It also helps repair damage to hair follicles, which may promote hair growth .


• Castor Oil Is Rich In Ricinoleic Acid
Castor oil also contains naturally high levels of ricinoleic acid, an omega-9 essential fatty acid that may help thicken your lashes and stimulate lash growth

Eyelash Serum Recipe:

How to apply:

Apply the serum along top edge of eyelash area along eye lid. Be mindful to not apply to the eyes. You can also add some to your eyebrows if they are thinning. Double win!

Grab these essential oils here and get the lashes you’ve wanted! If I were you, I would also add a lemon oil for an instant burst of happiness and because everyone should have lemon oil on hand. Think cleaning, detox, mood support and more!

What’s even more amazing is these essential oils also support sleep, hormones, mood, focus and you can use the rosemary in culinary dishes! Natural yum! Check out this gorgeous ebook to see how versatile essential oils are!

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Bone Strength Remedy

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In the last six years, I have had four orthopedic surgeries. Tomorrow, I have my fifth. Previous to my recent round of multiple hip surgeries and ankle tendon repair, I had two foot surgeries and a knee scope. It’s crazy! Almost as crazy as having an arrival toe joint 🙃!

Over the years I have tried many things to help with post operative pain and things to expedite healing. Icing, elevating and passive movements are great for keeping things lubricated and moving (of course with the guidance of your physician and specific needs). I love to ice and hand with a good book while my body rests.

I have also found that some topical remedies work great for aches and pains following surgery. For muscle pain and tightness, I love this muscle rub. It’s packed with natural and pure essential oils and doesn’t have the nasty stuff that some other blue rubs have.

Since our joints are composed of bones and soft tissue this blend of essential oils has been my go-to for all my joint surgeries. I apply it around the incision sight as often as I need. It really does help to reduce the discomfort and because of the unique properties of the essential oils, they also help my bones and soft tissue become stronger with each application.

Check this out:

To a 10ml glass roller bottle I add 8 drops each of these essential oils—helichrysum, lemongrass, frankincense, and sandalwood. Occasionally I might add marjoram for some added muscle relief. Fill the rest of the bottle with fractionated coconut oil and you’re good to go! You can grab everything you need here!

Besides this bone supporting blend, these essential oils are so versatile and you can use them to also support skin, sleep, mood, and surface cleaning to make a few! But if you opted to only use these oils for this blend, it would make over 20 roller bottles, which last for months anyway! So while the investment is big, it’s so worth it.

This gorgeous ebook explains all the ways you can safely use essential oils in your home. Once you grab the oils, I will reach out to you and schedule a free wellness consultation and send you an awesome welcome package to get you going.

Ready?

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