Think essential oils just smell good? Back when I first started using them, I did too. I have learned through the years that they are actually working inside your brain and body to support every cell within our body. Crazy, eh?
Think about it. Long before pharmacies came to town, our ancestors used plants to help our bodies. Peppermint plants, homemade salves from herbs and tree parts, teas and much more. We strayed from these methods but I think more and more people are coming back to them.
People often get overwhelmed when learning about essential oils and I admit, it can be confusing at forest. But, using essential oils is really pretty simple.
Stop for a second.
Ask yourself what you are feeling. (Stressed, tired, overwhelmed, in pain, etc)…..then ask yourself what you WANT to feel. (Happy, calm, energized, peaceful, content, etc), then grab an oil that will offer that.
The simplest terms of beginning to learn about aromatherapy is to think of a tree. The higher up on the tree you go, the more uplifted and energized you’ll feel (citrus), the lower to the ground and close to the tree the more grounded and calm you’ll feel. (trees, roots, barks, flowers). Mints and herbs are low growing and provide unique properties. Mints will be both soothing and uplifting and herbs are typically used for ailments and brain support (basil and rosemary and excellent brain supports).
Pick one.
Put a few drops in your hands. Cup your nose and breathe. Apply the extra to the back of your neck and chest.
There ya go. Aromatherapy 101! I have a great downloaded ebook that explains it all. Once you get started, I will hook you up with education and mentoring plus a fabulous welcome gift.
Especially from fall through Christmas! All those cozy smells filling my space. Agree?
As much as I love the warmth and coziness, had no idea that I was disrupting my own hormones and my family’s! (Yep! Hormones aren’t just a woman thing!)
I have a friend whose son was suffering from asthma. Lots it discomfort and costly doctor appointments. But wouldn’t ya know when she ditched the synthetic fragrances in candles, air fresheners, car fresheners, laundry soaps and personal care items… his asthma pretty much disappeared!
Maya Angelou says, “ When you know better, you do better.”
Diffusing essential oils can’t not only make your house smell amazing but it will bring great benefits to everyone in the home! Think immune and respiratory support!
My favorite fall smells? Clove, cassia, ginger, wild orange, or Siberian Fir.
Oh boy! This was a huge one for me! I suffered from major adrenal fatigue for many years and still am on supplements to support this! With my busy schedule, chronic pain and a ton of responsibilities it’s no wonder my adrenals get weak.
I’ve learned a lot since I got healthy and literally woke up and decided to live my best life. Between eating well, exercise, mindfulness, activities that bring me joy, the right supplements and oils and getting enough sleep I have found what works best for me.
If your adrenals may be in need of support if you have general fatigue, body aches, head tension, low blood pressure, and just generally feeling run down and overtaxed. Feeling tired even after a good nights sleep!
The Adrenal Glands produce hormones that support our metabolism, regulate blood pressure, and respond to stress. Our adrenal medulla produces a hormone called adrenaline and cortisol (our fight or flight response). This is a much-needed hormone for extremely stressful situations.
This can lead to:
? Feeling tired all-day ? Staying awake all night ? Craving junk food ? Poor sleep quality
What can we do to support our overtaxed Adrenal Glands?
? Eat fatty fish high in magnesium ? Eat avocados, dark leafy greens, and legumes (all of which are high in magnesium) ? (This may be painful for some) Lower your caffeine intake ? Take an Epsom Salt bath (with Essential Oils) ? Meditate and relax (use your oils to support this!)
What oils do you use to support your body when you are stressed? My faves are trees like Douglas fir, Siberian fir, Frankincense and all the florals. Rose is one of my most used oils for stress and keeping me calm.
By the way, adrenal fatigue doesn’t just go away with a few good nights sleep… it often takes quite a bit of time and healing for your adrenals to bounce back. Be patient and stay consistent!
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With over fourteen years experience, Stacie Wyatt is a E-500 hour Registered Yoga Teacher with Yoga Alliance, Certified Brain Injury Specialist, Life Wellness Coach, Senior YogaFit Instructor, Mind/Body Personal trainer, Stress Reduction and Meditation Instructor, Pilates Instructor, and Barre Instructor. Stacie is also certified in Integrative Movement Therapy™and is also a believer in the power and application of essential oils for health and wellness and proudly shares doTERRA essential oils.
Summer time is in full swing and not only is it hot out there, but all the great berries and produce are in full abundance! It’s so fun to eat fresh, sweet and amazing fruits and veggies.
I love summer, but the heat is not my friend. I get easily cranky on hot days and am always looking for a healthy way to cool down. This little snack is a go to for me…I can swipe a piece mid afternoon or as a dessert and not feel guilty at all.
It’s simple to make and tastes amazing. You’ll see I add a few drops of lemon essential oil. Be sure the brand you choose to use in recipes is safe to ingest. Most aren’t and you have to be safe. The lemon oil gives a pop of summertime flavor but is also has amazing health benefits. Peek at this gorgeous ebook to learn more.
HERE IS WHAT YOU’LL NEED:
• Yogurt: Use a full fat yogurt for the best texture and flavor. Vanilla yogurt is a great base to use, but you can use any flavor you like.
• Fruit: Fresh strawberries and blueberries add a great pop of color and it’s a tasty way to get some fruit into your family’s diet. You can make this bark with other fresh fruits like mango, raspberries or kiwi fruit.
HOW TO MAKE YOGURT BARK
1. Before you spread the yogurt evenly over a lined baking sheet, add two drops of lemon essential oil and stir. 2. Top with chopped strawberries. 3. Top with blueberries or any other fruits. I love kiwi! 4. Option to finish with granola and freeze until firm. I usually skip the granola but it does give it a great crunch. 5. Once it is fully frozen, slam on counter and remove pieces. You can also cut into bark shapes if it doesn’t make its own by slamming it. I store in a Tupperware up to three months, but it also never lasts that long.
TIPS FOR MAKING FROZEN BARK
1. Use full fat yogurt. Using yogurt with full fat means that the texture will less likely get icy when frozen. It will also have a better taste that’s more creamy. I have used Greek Style Coconut milk yogurt too and it’s fabulous for the dairy free people. 2. Chop everything small. Small fruits like blueberries work very well here and chopping larger fruits to be about the size of blueberries helps with cutting the bark. Make sure the fruits are not too bulky either so the bark looks flat. 3. Line your baking sheet. This will help to remove the bark easily from the tray, if you don’t line it, the yogurt will freeze to it and it will be really tough to remove. Use parchment or wax paper to line the entire surface of your sheet pan. 4. Allow time for the bark to set. It will take around 3 hours for the bark to fully set in the freezer. Make it the night before to enjoy the next day.
Enjoy!
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One of my most treasured aspects of Yoga is how we go about with showing up for ourselves and others. True Yoga is often overlooked in our very physical posture based lens of Yoga. In the Western world it seems that Yoga is mostly asana and very little true Yoga.
What is true yoga?
True Yoga consists of the principles and attitudes known as the Sutras. The Sutras are a collection of text that guides us to live. Ahimsa (non-violence), the first and foremost of the five yamas(restraints) described in the Yoga Sutra, entreats us to live in such a way that we cause no harm in thought, speech, or action to any living being, including ourselves.
This is the essence of Pantajali’s non-harming Sutra known as Ahimsa.
Pausing to consider kindness (ahimsa) influences the choices you make and how you truly show up for yourself and for others. Ahimsa (pronounced “ah-heem-sah”) literally means “non-harming” or “non-violence” in Sanskrit. In it most basic level, it’s refraining from causing harm.
As we practice ahimsa in today’s modern life, there is more to this idea of non-harming than simply refraining from acts of physical violence.
We understand now that pain can be more than just physical – it can also be emotional and mental. The deepest pain we feel is often very emotional. It most often sprouts from our relationships with other human beings. It can be grief that we experience when we lose someone. Grief can also from a part of our life that meant so much to our identity. The loss of a relationship or a painful life change can bring about deep and soul-shattering pain.
When we practice ahimsa, we are thinking about how our actions could hurt others. Doing so invites us to take into consideration the potential physical, emotional, and relational consequences of our actions.
We pause to consider kindness.
Are you frustrated with the non-kind world that exists where division and opinions flood our everyday lives? The world feels sad at the lack of humanity and desperate need to be heard in what seems to be a constant “what about ME” mentality. There is exhaustion with the lack of kindness for fellow human beings.
Realizing that all we can do is change our own thoughts and actions, I am opting for kindness despite my own struggling emotions. Ahimsa is offered for the exhausted world. Together we must learn to pause, listen, see, feel and to give.
Kindness truly matters and it is the truest form of Yoga.
The teaching that I always return to is really so simple: align your thoughts with your actions and your life will change.
The month of March has been historically a month when where major changes occur in my own life. As I look back I see that I started the wakeup of my life that I refer to so often, I took my first Yoga class, did my first Yoga teacher training, taught my first Yoga class, and hosted my first community inclusion Yoga class where able bodied people practiced along side people in wheelchairs and other disabilities all in the month of March. You can see something fiery happens to me during the month of March and magic really starts to happen.
About seventeen years ago I woke up exhausted again and said to myself, “I am done being fat”. I literally heard the words “I am done”. I had lived with extra weight since my first pregnancy when I was eighteen years old. Within just four years of my first kiddo, there were three little babies and a bunch of added pounds. Being fully invested in being a momma I had no idea that not investing in myself was actually a disservice to them.
Not the healthiest
Carrying the extra weight also meant that I was clearly eating foods that were not the healthiest and I was doing no exercise or self-care at all. There was every excuse in the world as to why I was unable to lose weight; healthy food costs so much, I don’t have time, I am too busy, I can’t afford a gym, etc.
Clearly my mind, body and spirit were so disconnected.
The day in March that I woke up and decided that I was done was in alignment with the world around me where spring was just beginning. When I think back of that time, I realize that I too was in a rebirthing or awakening from a dark and long slumber. I was beginning the journey of my own form of blossoming.
My plan consisted of many things
The foundation of it all began not with the outer or my physical body. Instead it started with cleaning up my inner world.
My thoughts.
Course of action
The first course of action was waking up up one hour earlier each morning and start my day with quiet, contemplative reading. I journaled every single morning. My journal entries at that time were not a recount of my day or diary-like at all. I wrote affirmative statements such as “I am worth it”. I also wrote down all that I was grateful for in the present, and all that I was grateful for that was coming to me. It was something like this: “I am grateful for the food I have chosen to eat. I am grateful for my healthy body”. The quiet and contemplative time was like a drink of cold water on a hot day; refreshing, awakening and invigorating.
Mindfulness
The time spent still and quiet each morning began to stoke my inner fire of mindfulness. As I became more aware of my thoughts and was purposeful for those sixty minutes, I began to train my brain to be more aware of my thoughts throughout the day. I started to notice when my thoughts would shift to lack or negativity. I would immediately pause to reframe them to something that was positive. I found that many times I was attaching myself to a made up story or a future based fear. For example, when my thoughts were something like, “I am so heavy….I am a pig…..I can’t afford that…..I wouldn’t look good in that…..I am broke…..I am a mess”, I would stop and tell myself that all of that was a story and the truth was/is “I am worth it….I have plenty of money….I am beautiful….I am amazing….”
Once I began to remove the heavy and sludge-filled thoughts that were literally weighing me down, I became more deliberate in my actions. Through the act of being mindful, I interrupted the patterns that were contributing to my extra weight and replaced those actions with healthier ones.
Healthier habits
My walking shoes were placed on the steps that went from my garage to my house and every day when I came home from work and before ANYTHING, I slipped on my shoes and walked 40 minutes.
The dog’s leash was set out and every morning–rain or shine–I walked my dogs 40 minutes before work. I slept less but as I moved more, my body was less fatigued and required less sleep that ended up actually being more restorative.
The kids snacks were put in the cabinet above the fridge so it literally took a step stool to get to them. The extra work allowed time for me to really think about how much I wanted/needed cheetos.
Instead of going straight to the kitchen when I got done walking, I went straight to the bathtub. Not only did this give me a self-care ritual, it interrupted a pattern of snacking before dinner. By the time I got out of my bath, it was time to cook and I eliminated extra calories in mindless snacking.
I used small salad plates for every meal which tricked my brain into thinking I was eating more.
I taught the kids how to wash and load their own dishes because I was eating thousands of calories in leftover chicken nuggets and fries after I just ate my dinner.
I invested in measuring cups and a food scale. I did this deliberately for a short time so that I would be more intentional with my choices.
I logged EVERY single calorie that passed through my lips. I did this for two and a half years! Eventually that was an obsession that I had to let go of because it was getting in the way of joy and pleasure with food, but for the time, I needed to learn just how much food I was over-eating. Portions and extra wasted calories were out of control.
I started to love who I was. I became passionate about ME. I was investing in myself and the results were astounding. I was happier, my relationships improved and my life began to be incredibly vibrant.
When asked how I did it, my answer is this:
I woke up.
I opened my eyes to my life and I said yes to me. I cleaned up my inner world of thoughts and as a result my actions became more deliberate. I began to see my self-worth and choose to love myself by honoring my thoughts and actions. You see, it was not a crazy diet that was restrictive or extreme and I wasn’t killing myself at the gym (although that did come later and had its own set of deep lessons). I just woke up and put intent into my life.
The teaching that I always return to is really so simple: align your thoughts with your actions and your life will change.
The thyroid, located in the front of the neck, is a small butterfly-shaped organ. It plays a mighty role in your health by producing hormones which travel throughout the body. These hormones regulate our hearts, digestion, muscle control, and equally important, brain development. As a result, you need your thyroid to be performing well to feel well. Did you know that there are many essential oils for thyroid support?
First let’s look at why the thyroid is so important. Thyroid hormones affect your metabolism rate, which means how fast or slow your brain, heart, muscles, liver, and other parts of your body work. Amazing, Huh?
Paying attention to the language your body is speaking can really give you insight to your thyroid working too fast or too slowly. For example, if you don’t have enough thyroid hormone, you might feel tired and cold. Or, if you have too much thyroid hormone, you might feel nervous, jumpy, and warm.
The thyroid is controlled by the pituitary gland which oversees thyroid hormone production. Additionally, it tells the thyroid to make more or less according to what the body needs. The pituitary gland is even smaller, about the size of a pea, yet still vitally important to our health. In fact, we can use essential oils for thyroid and pituitary support to keep our body working at it’s best. This blend can support the thyroid in staying balanced and healthy.
The best essential oils for thyroid support are Lemongrass, Myrrh, Clove, Frankincense, Basil and Peppermint. I apply this twice a day.
1. Frankincense – Frankincense, also known as the “King of oils”, is a powerfully supportive oil for the body. Its complex chemistry, coupled with a high ratio of Monoterpenes (25%), make it a multi-purpose oil and a strong support on a cellular and DNA level. Furthermore, Frankincense is calming for the immune and nervous systems, skin and emotions. Combine with Lemongrass, Myrrh and Clove for a daily thyroid support blend .
2. Myrrh – Because Myrrh is very high in Sesquiterpenes (75%), it is a strong support for the thyroid. Sesquiterpenes also stimulate the limbic system, hypothalamus, pineal and pituitary glands. Combine with Clove, Lemongrass and Frankincense for a daily thyroid support blend.
3. Clove – Clove is a powerful antioxidant and immune support for the body. High in phenols which stimulate the immune and nervous system, they further help keep your cells performing well. Combine with Lemongrass, Myrrh and Frankincense for a daily thyroid support blend.
4. Lemongrass – Lemongrass is high in aldehydes (up to 80%). This works to calm the nervous system, relieve stress and promote relaxation while also being uplifting. Combine with Clove, Myrrh and Frankincense for a daily thyroid support blend.
5. Peppermint – Peppermint gives us a natural energy boost. If you’re tired, it’s a wonderful pick-me-up during the day, especially in those late afternoon hours. Try it in a diffuser, put a drop in your hands to inhale or just smell from the bottle. It is also supportive to the thyroid.
Remember, essential oils are so potent that it doesn’t take much to be effective. This roller blend will last about TWO months and each bottle of essential oils is 250 drops! That means you’ll have a long supply of thyroid support, but also the oils in this blend are incredibly versatile and you’ll find TONS of uses for them.
If you’d like to learn the basics of essential oils, check out this handy guide. It’s super easy to get these oils at wholesale prices, just pop over here or I am happy to make you a thyroid blend to try before you invest!
Although I am probably once of the most disciplined people you’ll ever meet, I’ve been digging deep into Atomic Habits book written by James Clear all thanks to the amazing podcast Unlocking Us with Brené Brown.
I am learning about myself that while I hold myself at super high standards when it comes to my work and my exercise, I definitely avoid the things that seem scary, hard or vulnerable. For years and years I held back on doing things that would cause me to be seen more and I often make a millions excuses in my head as to why it is better to just sit back. I opt for the easier way out when it comes to the scary things that I want to do, but always make excuses for.
No more. I am committed to making small consistent changes that will help me become the type of person I want to be.
Since I have chosen my word of the year to be DELIBERATE, I am pulling my shoulders back and looking some of these things straight in the eye. I know that with consistent habits, I can maybe the changes where I become the identity of the hat I am striving for. I mean, I lost 80 pounds and totally changed my life with consistent habits that created an amazing lifestyle so I KNOW I can do this.
I was once terrified of becoming a yoga teacher and healthy person. In many ways it was much easier to complain about the things I wished were different than actually getting my little self busy on making some changes.
Every action you take is a vote for the person you want to become.
I know I can do this. You can, too! If you are already wondering how or why that resolution or goal isn’t working for you, I highly recommended reading Atomic Habits and go listen to the Unlocking Us Podcast.
Be ready to be amazed and scared all at the same time. And don’t ever feel like you are alone on this journey, because I am right here being amazed and scared with you!
It is amazing to me how our inner narrative about ourselves can be so negative. Years ago I started a pretty solid affirmation practice and continue to this day. By rerouting our thoughts and words to a positive place, we actually retrain our brain to think and see the good in our lives.
Affirmations are positive statements that can help you to challenge and overcome self-sabotaging and negative thoughts.
When you repeat them often, and truly believe in them, you can start to see positive changes in your life unfold. Practicing positive affirmations can be extremely simple, and all you need to do is pick a phrase and repeat it to yourself.
I don’t know about you, but I have spent many years, speaking things like “I am a mess. I am overwhelmed. I am stressed. I am in so much pain.” I still catch myself and can now rephrase to “I am doing my best. I am handling this with grace. I am feeling my body tell me something”.
Affirmations require regular practice they can help you to make lasting, long-term changes to the ways that you think and feel.
Do you have a list of affirmations? What’s your favorite one? I love having sticky notes and reminders around my house and I even have an app in my phone that periodically throughout the day sends me an I am_____ reminder of something good.
I encourage you to start a 30 day affirmation practice and see what shows up in your life. Need some help coming up with affirmations? I am happy to help!
