wellness

In the pursuit of a healthier lifestyle, we often feel overwhelmed by the multitude of choices and changes we think we need to make. But what if the key to lasting health improvements lies in small, consistent habits that seamlessly fit into our daily routine? Rather than striving for perfection, embracing simple, manageable changes can transform our well-being over time.

 

 

Small, daily habits are the building blocks of lasting change. They are accessible and achievable, allowing us to gradually shift our lifestyle without feeling daunted. Consistency is key; even minor changes repeated consistently can lead to significant health improvements. The cumulative effect of these habits can indeed set the stage for a healthier, more balanced life.

 

 

Here are some small habits that can have a big impact:

 

1. Hydrate First Thing in the Morning

   - After a night of rest, your body is naturally dehydrated. Starting your day with a glass of water not only rehydrates you but also kickstarts your metabolism and aids in digestion throughout the day. Also be sure to drink at least 8 ounces of water before drinking any coffee/caffeine.

 

2. Mindful Breathing or Meditation

   - Taking just a few minutes each morning to practice mindful breathing or meditation can set a calm, focused tone for the day. This practice helps reduce stress and improve mental clarity, making you more resilient to daily pressures.

 

3. Move Your Body Gently

   - Incorporating a simple movement routine, such as stretching or yoga, helps to wake up your muscles and joints. This habit can increase flexibility, improve circulation, and boost your energy levels right at the start of the day.

 

4. Plan a Balanced Breakfast

   - Ensure your first meal of the day contains a balance of proteins, healthy fats, and complex carbohydrates. This helps maintain your energy levels and keeps you full and focused through the morning.

 

5. Set Daily Intentions

   - Spend a couple of minutes setting a positive intention or goal for the day. This can be as simple as “I will stay focused,” or “I will embrace gratitude.” This practice reinforces a positive mindset and gives direction to your day.

 

6. Get outside in the early morning daylight

-Getting out into the morning daylight first thing in the morning helps in a multitude of ways. It improves your sleep, aids vitamin D production, gives you a serotonin boost, helps regulate the production of melatonin, and it can boost productivity.

 

 

Starting your day with intention sets the tone for how you will respond to whatever it brings. Here’s a morning routine that incorporates the habits we've discussed:

 

1. Wake Up & Hydrate: As soon as you rise, drink a glass of water. Consider keeping a water bottle by your bedside to make this easy.

 

2. Breathe & Meditate: Spend 5-10 minutes in mindful breathing or meditation. Sit comfortably, close your eyes, and focus on breathing deeply, in and out, to center yourself.

 

3. Gentle Movement: Engage in light stretching or yoga for at least 5-10 minutes to get your body moving and your blood flowing.

 

4. Nourish With a Balanced Breakfast: Prepare a nutritious breakfast that stabilizes your energy levels, such as oatmeal topped with nuts and fruits or an egg with avocado toast.

 

5. Intentions for the Day: Take a minute to set a positive intention for the day. Write it down or hold it in your mind as you continue with your morning.

 

6. Morning Sunlight: Get outside as the sun comes up and go for a walk, even if it’s just a short one. The movement is good, the sunlight is good (even on a cloudy day) and it gives your body a wake-up call. Check the weather the night before and have the right weather attire ready to go when you get up. It makes it easier to get going!

 

 

Remember, transitioning to a healthier lifestyle is about progress, not perfection. By incorporating these small habits into your daily routine, you'll create a ripple effect of positive changes that enhance your overall wellness. So start small and grow. You’re on your way to real life wellness!

 

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If you're ready to dive even deeper into this journey, why not join my next Low-Tox Living class or sign up for weekly low-tox tips? These resources will provide more guidance and support as you make the shift towards a healthier, low-tox lifestyle. Sign up here to explore the possibilities!

As winter sets in, the combination of darker days, colder weather, and the hustle and bustle of everyday life can sometimes take a toll on our energy levels and mood. But fret not! With a few simple changes, you can maintain your motivation and vitality all season long.

 

 

When the days become shorter and sunlight becomes a precious commodity, our bodies make some adjustments. Reduced exposure to natural light can lead to shifts in our circadian rhythm, which can affect sleep patterns, mood, and energy levels. You might find yourself feeling a bit sluggish or in a funk, which is perfectly normal.

 

 

Start your day by soaking up as much natural light as possible. Open the curtains wide when you wake up or take a brisk morning walk. Sunlight exposure early in the day can help boost your mood and regulate your internal clock.

 

While it might be tempting to burrow into your blankets, staying active is crucial. Simple swaps like swapping the couch for a yoga mat can make a big difference. Try indoor activities like yoga, dancing, or even an impromptu living room workout to get those endorphins flowing.

 

Real life wellness often starts with what we eat. Incorporate nutrient-rich foods into your meals such as leafy greens, nuts, and lean proteins. Starting small and growing into a habit of maintaining balanced nutrition can support your energy levels and keep you feeling vitalized.

 

We often associate hydration with summer, but don’t forget it during winter. Dry indoor air can dehydrate you just as much as heat can. So keep sipping water throughout the day to stay hydrated and energetic.

 

The nights are longer, so why not use them to improve your sleep routine? Aim for 7-9 hours of quality sleep. Create a relaxing bedtime routine, dim the lights, and disconnect from screens to wind down effectively.

 

The colder season can sometimes make us retreat into our shells. I get it! I love being at home, especially in the wintertime. Reach out and connect with family and friends. Whether it’s a video call, a shared meal, or a cozy group activity, social interactions can uplift your mood and boost energy.

 

Certain supplements can support mood and energy levels. Vitamin D, for instance, is a great addition during months with limited sun exposure. However, it's always a good idea to talk with a healthcare provider for guidance suited to your needs.

 

 

Staying energized during the winter doesn't have to be a struggle. By incorporating these natural strategies into your daily routine, you can maintain your zest for life, no matter how short the days may be. Remember, simple swaps can lead to real-life wellness.

 

Looking to dive deeper into low-tox living? Join our next Low-Tox Living class and explore more ways to embrace wellness in every season.

Citrus oils are some of our most used oils! These bright, uplifting scents are wonderful additions to diffuser blends, selfcare DIYs, roller blends, and home cleaning recipes, plus these oils have some wonderful health properties. These oils are sure to bring a smile to your face.

JUST A DROP OF CITRUS OILS…

Citrus essential oils are rich in limonene, making them supportive of the immune and circulatory systems as well as good for our bodies overall. Citrus oils are also known for stimulating creativity, making them a great choice to diffuse while working, during homework or during arts and crafts. The Vitality line of citrus oils are great for supporting the immune and digestive systems as dietary supplements (the actual oil in the bottle is the same as the non-Vitality one though!).

CITRUS OIL OPTIONS (plus oils that smell like citrus)

You can also find citrus oils in many blends and oil-infused products: Citrus Fresh, Lushious Lemon, Peace & Calming, Christmas Spirit, Inner Child, Valor, Clarity and many other oil blends, Thieves Foaming Hand Soap, Thieves Lozenges, Super C and Super C Chewable tablets and more!

BACKGROUND & SOURCING

Citrus oils are mostly cold pressed from the rind of the fruit, though some are vacuum distilled. In a beautiful, natural symmetry, the rind of citrus fruits are alkaline while the juice is acidic, giving citrus oils some really wonderful health properties that we can utilize!

KEY CONSTITUENTS

*Constituents are naturally occurring compounds in plants (and therefore essential oils) that give them specific health-supporting properties

CITRUS OILS & EMOTIONS

Citrus oils can be an instant mood booster! These oils are great for promoting an aroma of joy and creativity and lessening worries. Diffuse, apply, or add them to your favorite emotional support oils in a roller. 

Citrus oils contain Limonene, a potent free radical scavenger. When there is less physical oxidative stress in the body, then there are less negative emotions. Citrus oils also contain compounds that boost your mood by increasing calming neurotransmitters in the brain, making them wonderful tools for emotional support. 

DAILY HABITS WITH CITRUS OILS

Start your day with a burst of liquid sunshine by diffusing Orange, Lemon or Bergamot in the morning. These oils are delightful on their own, or you can combine them with complementary oils such as Grapefruit, Cinnamon, Neroli, and Peppermint.

Diffuse citrus oils alone or in one of these combinations:

Try this Rosemary Orange Hair Mask:

¼ cup avocado oil 

10 drops Rosemary

5 drops Orange

Optional: 5 drops Cedarwood (great for growth)

Mix well and apply on hair starting at the ends. Let sit for up to 10 minutes then shampoo and condition as normal. 

Refresh dried lips with this Grapefruit Sugar Scrub

2 Tbsp Organic Sugar 

1 Tbsp Organic Olive Oil 

2 Tbsp of Organic Honey 

1 tsp Lemon Juice 

3 drops Grapefruit 

2 drops Lemon or Tangerine 

Mix ingredients well then rub onto lips. Rinse well and follow with Lavender Lip Balm as desired.

Try this Unicorn Roller as a daily perfume with emotional support:

10mL roller bottle

15 drops each Tangerine, Joy, Stress Away, Grapefruit, Bergamot, White Angelica

Carrier of choice

We love our citrus oils! If you don't already have an oily person to help you get started, I am happy to help you!

From sniffles and sneezes to unhappy skin, allergies of any kind can leave you feeling pretty uncomfortable. Luckily there are a lot of things you can do to help soothe and support your body when these things hit! Here is everything you need to know about all things allergies! 

GENERAL FAVORITES

These oils and products are our mainstays when it comes to soothing the body and creating comfort when allergies hit. Grab a few and build your support cabinet! For the oils, you can diffuse them alone or in any combination (see below for blend ideas!), make them into a roller, or even use them as dietary supplements as desired.

Season Essentials oil blend

This oil blend is specially formulated with a tried-and-true trio of three core oils—Lavender, Lemon, and Peppermint – our go-tos when the seasons (and air quality!) change! But it gets better. Season Essentials blend is further enhanced with the properties of Goldenrod and Eucalyptus Blue essential oils so that you can embrace the changing seasons with open arms!

Lavender essential oil

This calming essential oil soothes and comforts the respiratory system when the pollen starts flying, and it also helps soothe and comfort the skin when it is feeling angry and irritated! Dilute with a little coconut oil or rose ointment and apply liberally and frequently.

Lemon essential oil

Lemon is a wonderful natural mucolytic, making it a great choice for respiratory support! Cleansing and purifying, this citrus oil also supports the immune system, so you get added benefits when using it for respiratory needs.

Peppermint essential oil

This bright, crisp oil is a literal breath of fresh air. Pair it with Lemon and Lavender for our seasonal LLP blend when the pollen starts flying or something starts blooming and you need some TLC with LLP!

Frankincense essential oil

This skin-loving oil is a mainstay in our beauty routines because it is so wonderful for your skin! When things start feeling irritated, grab your Frank. Dilute with a little coconut oil or rose ointment and apply liberally and frequently. This is also a great oil to apply and diffuse for respiratory needs!

R.C. essential oil blend

R.C. stands for "respiratory congestion." This oil is a blend containing: Spruce, Cyprus, and three types of Eucalyptus oils (E. globulus, E. radiata, and E. citriodora). This oil opens up the chest and is wonderful to diffuse with lemon as well to work up anything that is building up in the body.

SniffleEase essential oil blend

This gentle, soothing blend of Eucalyptus, Palo Santo, R.C. is prediluted and perfect for little ones age two and older. As the name suggests, this blend is perfect for soothing sniffles and respiratory needs! 

Rose Ointment

Meet your new all-purpose, skin-loving ointment. Rose Ointment seals moisture into skin to deeply hydrate and soothe and is formulated for sensitive skin. Use this as your base for applying oils to skin in need. It's also perfect for lips, cuticles, elbows, knees, and anywhere you have dry or irritated skin!

Seedlings Diaper Rash Cream

This zinc oxide based cream is a must-have for angry, irritated skin. Think about it… diaper rash is a painful skin condition, so we can use this zinc oxide and gentle, soothing essential oil combination to comfort skin that is sensitive, irritated, or reactive.

SURVIVING SPRING BLOOMS

When the flowers start blooming, the pollen starts flying, and many of us start sniffling! If you want to enjoy the beauty of spring without hiding indoors until the worst is behind you, we have you covered.

Season Essentials oil blend: This incredible blend is labeled for use as a dietary supplement, for diffusing and for topical application, so you can use it however you choose! Add Season Essentials to an empty capsule or a teaspoon of honey and take it internally, make a roller to apply liberally and frequently, and diffuse it!

Lavender, Lemon & Peppermint (LLP): this trio is THE springtime blend! Diffuse it, roll it on your chest, neck and even just inside the nostrils to help combat the pollen. Keep it on and around you 24/7! If you need a little more, add Copaiba or Tea Tree to the mix.

Lavender Vitality: a Lavender swipe on the inside of the cheek or a drop under your tongue a few times a day is another great springtime habit. Lavender is nature's antihistamine!

AllerZyme capsules: this enzyme complex is ideal for individuals with dietary sensitivities, so it can also help with seasonal needs! 

Use the DIY Nasal Salts, Sinus Support Steam, Changing Seasons Oral Spray and capsules listed below! Also the Immune Boost Bath is amazing.

EASY ALLERGY DIYS

Soothing Oatmeal Bath

Adding oatmeal to the bath is helpful for more acute skin needs, especially for children. Think conventional oat baths but without the fragrance!

1 cup organic oats, ground

¼ cup organic powdered milk (or coconut milk) (or goat milk)

1 Tbsp liquid castile soap

2 tsp Vitamin E oil

15 drops Frankincense

5 drops Lavender

5 drops Helichrysum

Sit and soak for 30 minutes or as long as desired.

DIY Goat Milk Soap

This soap is incredibly nourishing to the skin and the oils can be customized to whatever you want or need.

2lb melt and pour soap base

½ cup powdered goat milk

2 Tbsp organic raw honey

1 Tbsp sweet almond oil

60 drops essential oils (Frankincense, Sandalwood, Northern Lights Black Spruce, Tangerine, Lavender, Patchouli, Valor, Peace & Calming - alone or in some combo)

Soap molds

Chop soap base into cubes and melt using a double boiler. Whisk in all remaining ingredients and pour into soap molds. Option to add dried flowers. Let sit overnight.

Soothing ACV Bath Soak

This one is incredible the skin, but it is not recommended if there are open wounds as the ACV could sting a bit. 

¼ cup ¼ cup magnesium flakes

¼ cup organic oats, ground

2 Tbsp sweet almond oil

10 drops each Frankincense, Lavender, Copaiba

¼ cup raw organic apple cider vinegar

Mix together and add to bath water. Then add ACV to the water and gently mix.

Sinus Support Steam Pot

When you're needing some relief from the pressure that spring can cause your sinuses, give this tried and true trick a go!

Bowl of very hot, steaming water

2-3 drops Peppermint Essential Oil

2-4 drops Dorado Azul Essential Oil

Add essential oils to the water (start with the lower end and add more as desired). Place a towel over your head and sit with your head above the steam bath to open the airways

DIY Nasal Salts

10 drops Lavender essential oil

15 drops Copaiba essential oil

8 Tbsp of ultra fine salt (unprocessed, no iodine) 

Ceramic Neti pot 

Mix well and store in a sealed glass jar. To use, dissolve 1 tsp of salt mixture into 1&1/2 cups of distilled water (or water from a Berkey filter or boil and cool some water), then add to your Neti pot and use as needed.

Changing Seasons Oral Spray Recipe No. 1

10mL glass spray bottle  

1 drop each Lavender Vitality, Copaiba Vitality, Peppermint Vitality

2 drops Orange Vitality, Lemon Vitality

Splash Thieves Mouthwash, optional

Filtered water

Add all ingredients into a spray bottle and shake well. Spritz into your mouth daily or as desired! 

Changing Seasons Oral Spray Recipe No. 2

10mL glass spray bottle  

3 drops Season Essentials oil blend

2 drops Orange Vitality

Splash Thieves Mouthwash, optional

Filtered water

Add all ingredients into a spray bottle and shake well. Spritz into your mouth daily or as desired! 

DIY Season's Change Capsules

2oz glass dropper bottle 

30 drops each Lavender, Lemon, Peppermint, Copaiba Vitality OR 30 drops Season Essentials oil blend

Olive oil to desired dilution (about 2 Tbsp)

When you're ready to make a capsule, fill an empty vegetable capsule with a dropperful of the blend and take as desired.

There are so many incredible ways to use essential oils and adding them to our bath routine is one of them! Detox baths can be an incredible way to help your body through acute needs, help with skin issues, or help you get back above the wellness line as soon as possible! My boys know that when they aren't feeling their best, a detox bath with Epsom salts will be one of the first things they'll get to do.

DETOX BATHS AT A GLANCE

Detox baths are a really great way to give your body comfort, support, and a little TLC! This is a wonderful tool when you are feeling your defense go down (or they have already been breached!) or are fighting an acute skincare or muscle need. Essential oils, baking soda, and Epsom salts or magnesium flakes combined in hot water can help flush impurities from the body by allowing it to sweat out toxins!

This is a super easy way to use essential oils and also help give your body some magnesium! We like the Epsom salts but magnesium flakes will work as well.

1 cup Epsom salts

½ cup high quality baking soda (optional)

20-40 drops essential oils of choice 

Simply add oils to the Epsom Salts and mix well. 

To use, run hot water into the container of salts and let it overflow into the tub!

When adding essential oils to detox baths, you can use your own judgment on the number of drops, but remember that we are using this for an acute need (versus a relaxing soak!). Because of that you want to use enough oil to give your immune, respiratory, or other body system the boost that it needs. For most detox baths, we use around 30 drops of essential oil. When we are making detox baths for our little ones, we usually use about 15-20 drops of essential oil, depending on their age. You can use your discretion and start lower and add as desired! 

The goal with a detox bath is to sit in the bath with the water as hot/warm as comfortably possible. Ideally you are sweating as you soak so that your body is processing (detoxing!) the invaders! You want to sit in the bath for 40 minutes or so, up to an hour. The first 20 minutes will give your body time to remove toxins from your system while the last 20 to 40 minutes will allow you to absorb the minerals in the water and help you emerge from the bath feeling rejuvenated.

Some of our favorite oils for detox baths include:

Northern Lights Black Spruce, Idaho Blue Spruce, Frankincense, Copaiba

Dorado Azul, Ravintsara, Eucalyptus

Cilantro Vitality, Lemon, Pine

Purification, Thieves, Aroma Siez

This is the recipe we swear by for acute immune needs! If you don't have all these oils, use what you have on hand. Feel free to play with the number of drops for a recipe that is exactly what you want! Also, we like to use tepid water in the presence of a fever for even more comfort.

1 cup magnesium flakes or Epsom Salt

½ cup high quality baking soda (optional)

15 drops Ravintsara

6 drops Frankincense

6 drops Idaho Blue Spruce

3 drops Dorado Azul

2 drops Eucalyptus Radiata

1 drop Wintergreen

Add oils to epsom salt and mix well, then run hot water into the jar of salts/oils and overflow into the tub to mix! 

This curated set of essential oils is a powerful tool for promoting health, wellness and vitality – both proactively and for acute needs since the oils included can be incredible tools for healing! We love using these oils in rollers, massages, and in detox baths.

1 cup magnesium flakes/Epsom Salts

½ cup high quality baking soda (optional)

1 drop each Oregano, Thyme, Basil, Cypress, Wintergreen, Marjoram, Peppermint, Valor and Aroma Siez essential oils

In 2020, Pine, Geranium, and Lemon were huge players in our arsenal for ‘that which shall not be named.' Grab this recipe to help provide comfort and support for your immune system!

1 cup magnesium flakes/Epsom Salts

½ cup high quality baking soda (optional)

10 drops each Lemon, Geranium

15-20 drops Pine

This is one of our winter time go-tos. Adding oatmeal to the bath is helpful for more acute skin needs, especially for children. Think conventional oat baths but without the fake (chemical, man-made) fragrance!

1 cup organic oats, ground

¼ cup organic powdered milk (or coconut milk) (or goat milk)

1 Tbsp liquid castile soap

2 tsp Vitamin E oil

10-15 drops Frankincense

5 drops Lavender

5 drops Helichrysum

This one is incredible for both the skin and for joints! An ACV soak with magnesium is a great way to support active lifestyles.

¼ cup magnesium flakes

¼ cup organic oats, ground

2 Tbsp sweet almond oil

10 drops each Frankincense, Idaho Blue Spruce, Lavender

¼ cup raw organic apple cider vinegar

Mix together and add to bath water. Then add ACV to the water and gently mix.

This is a great recipe to tweak for your little ones! You can alter the oils as needed for specific issues, or you can add even less oils for younger children. If your child has trouble staying in the bath, consider reading to them or playing music while they soak!

1 cup magnesium flakes

½ cup high quality baking soda (optional)

15 drops Frankincense

5 drops Lavender

Simply add oils to magnesium and mix well. 

To use, run hot water into the container of salts and let it overflow into the tub!

Detox baths are a really wonderful tool to have in your toolbox and can benefit every need that you have. Use the basic recipe above and customize it based on your specific issue at hand:

Muscle love → Frankincense, Idaho Blue Spruce, Aroma Siez

Aches away → Peppermint, Lavender, Clove, Cypress

Immune needs → Purification, Lemon, Frankincense, Thieves

Shark week → Dragon Time, Copaiba, Aroma Siez

Belly woes → Ginger, Peppermint + Lemon, DiGize

General detox → Frankincense, Lemon, Aroma Siez, Lavender

Happy Soaking!