Day 29 - Did you know that elevated stress levels can lead to weight gain? Cascades of cortisol and other hormones are released during our stress response that trigger the body to hang onto fat! But how do we quickly, naturally and easily lower stress levels?
No, we can't quit our job (well, most of us can't) and we can't trade our family BUT we can manipulate the body into handling those stressors better.... Exercise boosts our ability to handle stress, healthy diets allow the body to properly handle hormone balances AND essential oils can help short circuit the continuing fight-or-flight response. But which essential oils help lower stress levels? Check out our video for our favorite blend plus a few additional options for you below.....
Let's stop making weight loss harder than it already is by naturally controlling our stress response together! Plus check out our four week stats of our "Let's Get Healthy Challenge" too.
Day 26 - Remember that it’s also important to take time for yourself and relax! Absolutely nothing better than a delicious meal and a good book. If you’re looking for a new book series and enjoy historical fiction, check out The Tradd Street series by Karen White. These definitely keep you on the edge of your seat! As to the delicious salmon on my plate, you can make this very easily (and quickly) too. Remember, to lose fat we have to eat more good fats so that the body stops holding on to the bad fat!
Start with a few salmon fillets with the skin already removed. Grab a glass baking dish (size depends on how many servings creating) and layer the bottom of the dish with frozen spinach and then a mix of frozen peppers n' onions (you can find these in the freezer section of your local grocery store). Add the salmon fillets on top of the vegetables. Spread pre-prepared pesto (or home-made if you prefer) on each of the salmon fillets. Pour Organicville Sundried Tomato & Garlic Vinaigrette over the fillets and the vegetables. Sprinkle shredded parmesan over all of it and bake about 20-30 minutes or until the fish is flaky. Voila! Delicious! Pair with your favorite bubbly water and salad for a low carbohydrate meal that is sure to please AND loads up the body with tons of good fats and vitamins.
Day 25 - Did you know that 2/3 of our body is made out of water?! Staying properly hydrated helps eliminate toxins and stored fats more efficiently, reduces fluid retention, decreases appetite and elevates metabolism. Check out our video to find out exactly how much water you should be drinking, a few more benefits and how to make it taste better too....
Ready to stay hydrated now? Use essential oils to boost flavor and benefit or try your hand at a few of the infused waters below. For a treat, make this Raspberry Limeade and keep it ready in the refrigerator instead of reaching for a sugary soda: https://www.doterra.com/US/en/blog/recipe-raspberry-limeade
Day 23 - Another round of Zumba in the books (while being sore again from Body Pump yesterday)..... nothing like dancing and sweating to get rid of stress! So much better than stress snacking....
Snacking when we are starving can add unnecessary calories if we are not prepared but if we have some healthy snacks prepped ahead of time we are more likely to grab these than a bag of potato chips or cookies.
Energy Balls are one of my favorite snacks! Even my kiddos will fight for the last few that are left! Another favorite mid_day smoothie is the Peanut Butter Cacao Nib Smoothie (if your allergic you can sub almond butter). It is sweet and filling and curbs my cravings for hours. Pair these recipes with the teas we discussed previously and Slim and Sassy Gum and you will be setting yourself up for success!
*If you'd like more healthy living tips not featured on our blog, search "Essentially Free Educators" on Facebook and join our group!
DAY 21 DIY - Some of my favorite teas have amazing benefits!
Did you know ….
+Black tea supports the immune system and balances hormone levels…plus fights stress by reducing cortisol levels! Freaking SCORE! I tell you, black tea is so underrated!
+Rooibos Tea! This is one awesome RED Tea! It comes with No Caffeine, boosts immune system, eases stomach cramps and even helps with blood circulation.
+And did we mention Green Tea helps with WEIGHT LOSS? Simple, yes! When I feel hungry between meals I make a cup of tea (any kind). Boosts my metabolism and I rarely need anything to eat that isn't nourishing my body. The warmth of the tea is satisfying too!
+ Honeybush tea is another African tea and is absolutely delicious. Just add some honey and nut milk to this tea and it’s like dessert in a cup! This tea is known to help with regulating sugar levels which is an added bonus during this time of Mastering our Metabolism.
+ Herbal teas are limitless and nourishing to the body plus serve as great tools for staying satiated during intermittent fasting or between meals too!
Let’s make a goal to integrate 2 of the tea recipes below for the rest of the week! And for you overachievers, let’s see if you can knock out all of them! You can add these oils to water or even add a Rooibos, Honeybush or a green tea bag to these oils. Join us via the video below to make some “oily” tea!
Day 18 - Today is all about finding the positive in the little things! Feeling a bit discouraged because I’ve held completely true to intermittent fasting, no sugar, eating clean and working out every day for more than two weeks now but for the last week the scale has stopped moving down. Now don’t get me wrong, I can totally see my fitness levels and strength increasing and assuming at this point that my muscles are increasing while my fat percentage is decreasing because muscle weighs more than fat but it can still be discouraging.
So today I’m finding joy in the fact that my sprouts are ready to eat! It’s always so wonderful to grow something yourself (especially if you generally have a black thumb and have tried gardening over and over but seem to kill everything eventually) and then get to eat it!
What small joy is going to keep you encouraged today?
Day 17 - Set boundaries. Dream big! Set goals. Move forward one baby step at a time. Build a support group. Eliminate negativity! What is your dream for 2019? What is something out of the ordinary that you would like to happen or that you are trying to achieve this year?
Day 16 - Totally did not want to work out yesterday or today (thank goodness for a combination of peppermint and citrus bliss essential oil‘s to keep me motivated and energized) as I haven’t been sleeping very well but if we give in to the days that we don’t want to go work out or even just exercise a bit, soon one day turns into two which turns into more and we are back to our old habits of shoving off the important things to maintaining excellent health!
Don’t quit! Even if you feel tired or stressed, just push through and knock it out.... Get out your citrus essential oil’s and keep yourself motivated by keeping the goal at the forefront of your life! So I personally tackled a body combat class last night and boogied away the calories at Zumba this morning.... Do you have a favorite workout oil blend?
Day 15 - So often if we make changes in our lives, we try to change every element all at once - spiritual, mental and physical..... but big changes are much more difficult to uphold short term! So set that large goal but approach it over time with baby steps vs all at once (and allow yourself grace to make mistakes) to actually have success with your New Year's Resolutions this year! Check out a few examples in our video (plus our exciting two week results) AND then go ahead and treat yourself to a delicious avocado-banana-chocolate mousse...…. you deserve it!
Day 12 - Did you see our great tips on adding essential oils to your food yesterday? If not, head over to the "Essential Oil Support" tab to check it out!
Today, we want to discuss sprouting. This is an easy, non-time consuming activity that you can add to your week to boost the nutrient, vitamin and mineral content of your everyday nutrition plan. It's easy AND quick (plus it's TONS of fun to watch the little seedlings grow)…. The sprouting process literally elevates the levels of protein, amino acids (some increasing by as much as 30%), folate, magnesium, phosphorus, antioxidants, manganese vitamin C and vitamin K that can be found in the beans and seeds that are sprouted. Plus the protein in sprouts is easier for the body to digest too and sprouts are a delicious source of chlorophyll!
Sprouts generally assist with heart health, digestive health, insulin level balance and more..... so let's grow a few sprouts to add to your next salad, sandwich or stir-fry (Pinterest has a wealth of recipes using sprouts if your not used to using them on a daily basis)!
1. You'll need to purchase sprouting seeds, large mouth mason jar and a sprouting lid. These can be purchased at your local health food store or favorite internet market.
2. Add the appropriate amount of seeds and water to the jar. Cover with the lid and allow to soak overnight.
3. Drain, rinse and repeat each day for about 3-4 days depending on the sprout.
4. Enjoy your sprouts!
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After three years of struggling with my health and weight, with absolutely no help from the doctors, we knew there had to be a different option available to heal myself! After much research, it was obvious that nutrition, body care products, cleaners, and other avenues of chemicals getting into my body had to be the root cause of my many ailments. After incorporating a more plant based eating plan tailored to my specific sensitivities, changing my body care and cleaning products, and becoming a massive ingredient checker, within three months ALL of my symptoms plus 60lbs of unwanted weight simply disappeared. Inflammation was the root for all of it. May the posts of this blog help to lead you as you embark on this new journey to health. Please feel free to ask us any questions you may have along the way!