Daily Routines Using Essential Oils

Developing a Daily Routine with Essential Oils

One of the most overwhelming thoughts people have in regards to essential oils is where on earth do I begin? The best part about essential oils is you can customize your daily routine to exactly what you need! Today I'm going to help break it down and give you some very basic ideas. This will be written for those who are looking to support their body's overall well-being. Specific health conditions won't be covered in this blog post. This is meant to be your starter guide! I will include some of the most beneficial oils and supplements and when are the most ideal times to use them.

Upon Awakening: PEPPERMINT

You've just opened your eyes - it's a new day. Time for some natural energy! 

Take 1 drop of Peppermint oil into your hands and inhale deeply. Do this while still laying in bed. 

This will promote natural awakening and a focused and balanced start to your day.

Before Breakfast: LEMON

Pour yourself a large glass of water. Key word here is 'glass'. Citrus oils consumed in the morning help to support healthy immunity and digestion, especially if taken before eating. But they can break down commercial plastics so make sure you are drinking them from a glass.

Try Lemon, Lime, Grapefruit, or Wild Orange. Place 1-2 drops in your glass and enjoy!

Start small with citrus oils. Spread out 3-5 drops in your glasses throughout the day and increase as desired. 

Skin Care: STOP USING TOXINS

It's time to transition to a non-toxic skin care regimen! The average woman uses over 515 chemicals on her skin in one day! It's time to change this ladies (and gentlemen)! 

There are natural options available that use essential oils as main ingredients. By eliminating the toxins in your skin care, you're helping to promote overall well-being and lessen the toxic load your body has to endure.

Support Your Body: FRANKINCENSE AND VITAMINS/SUPPLEMENTS

Place 2 drops of Frankincense under your tongue to help promote anti-inflammatory properties and overall wellness. If you do not want to take Frankincense internally, another option is to add it to your "Before Leaving the House" roller bottle that I describe below.

This is also the time you want to take your high quality vitamins and supplements. 

Afternoon Pick-Me-Up: WILD ORANGE AND PEPPERMINT

Who doesn't need a mid-afternoon pick-me-up? Especially after eating lunch!
If you are allowed a diffuser in your office (or you're at home), place 2-3 drops of both Peppermint and Wild Orange in your diffuser.
If you don't have access to a diffuser, simply put 1-2 drops of each in your hands and take deep inhalations. You can then rub the mixture on your neck, chest, and wrists for energy support.


Afternoon Meltdowns: LAVENDER

Every kid and adult sometimes has those afternoons that need some peace and balancing. If you're on the verge of melting down or notice your child is, Lavender is a great tool.

Place 2-3 drops into your hands and inhale deeply. Then apply to the back of your neck, chest, and wrists. 

If you have a diffuser, you can use 4-5 drops of Lavender to help promote a calming environment. This is also effective as the home is winding down for the day and preparing for sleep.

Evening Routine: OILS TO PROMOTE RESTFUL SLEEP

Time to wind down for the evening and prepare yourself for sleep. There are a variety of oils that help promote restful nights including Roman Chamomile, Ylang Ylang, Lavender, Clary Sage, and Vetiver. They can be applied topically and/or diffused at the bedside.

It is best to switch up your sleep oils regularly to help promote the most relaxation and calming effects. 

Best advice is to apply 1-2 drops of each oil to the bottoms of your feet. You can apply one at a time and layer them or add them to a 10mL roller bottle and top with fractionated coconut oil and apply the mixture to your feet.

On Demand Oils: MIXING IT UP TO FIT YOUR NEEDS

There are many oils that can be used throughout the day on-demand. These include:

• Citrus and Grapefruit oils for sugar cravings and appetite suppression
• Wintergreen and Lemongrass for muscle aches
• Peppermint and Ginger for support of any digestive discomforts
• Peppermint and Lavender for muscle tension and headaches

So there you have it! A routine that will work for just about every person out there. If you're looking for a good place to get started, this is it! Each of these oils I mentioned in today's blog post have a variety of uses and will benefit you and your family.

When you're ready to get started, send me an email and I'll put together a custom routine just for you.  I am happy to help work with any budget and get you started on your path to wellness using the most natural of products available!

Probiotics - What's the Hype About?

Probiotics

I'm sure you've seen the many TV commercials for name brand yogurts and probiotics that 'may help regulate occasional irregularity'. They make everyone in the world seem so uncomfortable and walking around with these vague digestive complaints. Reality is - most of us have digestive issues. It's not uncommon. Let's just be frank about it - gas, constipation, diarrhea - there, I said it! Our guts are mistreated by our diet and chronic dehydration regularly. We take medications to treat illnesses that cause side effects that require more medications. We don't use food as fuel but instead only land ourselves with more problems. That's a whole other discussion and likely future blog post. Food As Medicine... stay tuned!

Today we are focusing on probiotics. The good bacteria in your body! What exactly are they? They are live bacteria and yeast that are in our body and keep us healthy. There are over 500 strains living in our bodies! They help with digestion and keep our immune systems strong. There are many many types of naturally occurring organisms in our bodies and in foods that can be classified as probiotics. 

So when do we need supplementation with probiotics? 

• During and after taking antibiotics
• Antibiotics have a very specific job to do - kill bacteria. Only problem is, they don't particularly care which bacteria they kill. They do a fine job of hitting them all. How many people have you heard complain about getting yeast infections or diarrhea while or just after taking antibiotics? It is not uncommon and so many people think it's an allergy. It's not - it's the body being completely out of balance. By supplementing with probiotics, you can help re-balance the good and bad bacteria and potentially avoid these side effects!
• Frequent illness sufferers
• Probiotics help decrease the amount of 'bad' bacteria in our systems by increasing the 'good' guys and not allowing the 'bad' to take over. This helps keep our bodies working in tip top shape, like they should.
• Motility issues
• Probiotics help move things through our gut at the perfect rate. Those who suffer from IBS, IBD, infectious diarrhea, and/or antibiotic-related diarrhea will benefit from adding probiotics into their daily routine.
• Other complaints and concerns
• Probiotics aren't just helpful for gut issues. Some have found other conditions respond very well to probiotic introduction. These include eczema and other inflammatory skin conditions, urinary and vaginal health, prevention of allergies and colds, and oral health. 

So where do you start? There are so many brands and so many different types, it's difficult to just pick one. First thing I have to recommend is have a chat with your health care provider. Most of us are relatively well versed in probiotics however most patients don't want to hear about them so we don't bring it up. I've begun including prescriptions for probiotic with all my patients that require high dose antibiotics. Once I explain what probiotics are, I have yet to have a family turn me down!

What types of probiotics should you look for? I said earlier there are over 500 strains in the body. But some are definitely more powerful than others and will provide the best bang for your buck. So while most companies will advertise the number of strains they boast are in their product, take a minute and flip it over. Check the label. Here's 6 of the most powerful strains to look for:

• Lactobacillus acidophilus: 
• Maintains the integrity of intestinal walls 
• Promotes absorption of nutrients
• Helps support immune function
• Lactobacillus fermentum: 
• Assists in neutralizing the toxic products that are created during digestion
• Helps keep a healthy balance of bacteria in your gut
• Lactobacillus rhamnosus:
• Most effective in reducing traveler's diarrhea
• Bifidobacteria bifidum:
• Needed by both the small and large intestine for easy digestion
• Helps in the breakdown of dairy products
• Bifidobacteria longum:
• Helps crowd out bad bacteria that can cause discomfort in the gut
• Helps neutralize everyday toxins
• Breaks down carbohydrates efficiently without producing excess gas

Ok, so you're ready to take the probiotic plunge! Boost your immune system, protect yourself from toxins, and help heal your digestive tract from years of abuse. What are you going to invest in?

Food Sources: I recommend for those who don't have any major issues to simply increase their intake of high quality yogurt. I personally love Fage greek yogurt. Other food sources include keifer, sauerkraut, high quality dark chocolate, miso soup, and komboucha tea.

Commercial Brands: Two of the most common brands are Culturelle and Align. These are readily available at most stores and are fairly well tolerated by most people. As I deal with many chronic gut issues and immunity issues, I take a higher quality probiotic that offers a variety of strains of live cultures called Dr. Ohhira's which was recommended to me by a physician and naturopath. For infants, Florastor has been approved for age 2 months and older - this is the one I prescribe for my little patients. You will notice the higher the quality, the higher the price. If you're not suffering from significant digestive ailments or immunity concerns, there's no reason to jump to the biggest, baddest probiotic supplement available. Another thing to take note of is some probiotics require refrigeration from the time of purchase and/or from the time of opening. It's all dependent on how it's produced. Take note of this because failure to do so means a very costly supplement with no benefits!

Now are there any side effects? Of course there can be! Just like when you introduce more fiber into your diet (which you should by the way), if you advance too quickly your gut doesn't have time to adjust and there can be undesirable side effects. Same thing goes for probiotics. I recommend taking the supplement as directed and know you may have very mild cramping, upset stomach, diarrhea, gas, and bloating. This should only be mild and occur during your first week as you adjust to having more good bacteria and the bad guys get put back into proper proportion. Many people will not have these side effects at all. They are more common with higher dose probiotics. 

*Occasionally there can be an allergy to a probiotic - please immediately stop taking the probiotic and consult your physician if you think you are having an allergic reaction.

So that's the general scoop on probiotics. They are the good guys! How many articles do we read about the gut being the key to good health? Well these little probiotics are definitely the right helpers! I recommend them to adults and children regularly and am an avid user myself! 

Cheers to your gut's health!

Fighting Back When the Stomach Flu is After You!

Is the Stomach Flu After You?

I'm not sure if there could possibly be anything worse than a bout with the stomach flu. It's got a lot of different names but the official term is gastroenteritis - meaning inflammation of the stomach and intestines. Aside from what many may think, it actually does not come from the 'flu' or influenza virus. Unfortunately many think that the yearly flu shot will protect against gastroenteritis, but it is a very different 'flu' and will have no effect - sorry folks, there's no shot to protect against this bug!

So where does gastroenteritis come from? Gastroenteritis is really a term for all of the symptoms that accompany the illness. The actual illness can be bacterial, viral, or parasitic in nature. Most commonly, children and adults in the United States will suffer from bacterial or viral causes vs parasites.

• Bacteria
• E-Coli
• Samonella
• Undercooked poultry, eggs, and poultry juices
• Pet reptiles and live poultry
• Campylobacter
• Undercooked poultry, eggs, and poultry juices
• Shigella
• Contaminated food or water and person-to-person contact
• Most commonly spread through day care centers
• Viral
• Norovirus
• Most common cause of serious gastroenteritis outbreaks and foodborne illness in the US
• Rotavirus
• Most common cause of diarrheal illness in infants and young children
• Parasites
• Giardia
• Contaminated water sources and swimming pools
• Cryptosporidium
• Contaminated water sources and swimming pools

Viral gastroenteritis is the most common cause of gastroenteritis outbreaks here in the United States. If you've ever watched the news and heard of numerous people falling ill on a cruise ship or in a nursing home, odds are it was norovirus. 

So how is gastroenteritis spread? Here's the most common ways:

• Food
• Contaminated water
• Close contact with an infected person
• Unwashed hands
• Dirty utensils

How often do we see gastroenteritis? Well, it's hard to come up with an exact number because most people are able to manage their symptoms at home so they are not seen by a physician or hospitalized. But here's the estimated statistics according to The Cleveland Clinic:

• 3 to 5 billion cases of acute diarrhea occur per year in the world
• Not all of these are caused by gastroenteritis
• At least 100 million cases occur in the United States each year
• Approximately 1 to 2.5 cases of diarrhea per child
• Gastroenteritis can be severe and cause life threatening illness and even death
• There are 5 to 10 million deaths worldwide each year
• Approximately 10,000 deaths occur in the United States per year

Who is most commonly affected by gastroenteritis? Well it can affect anyone but usually it spreads quickly among children in day care centers, students living in dormitories, military personnel, and travelers. Those that often get the most serious cases of gastroenteritis include young infants and those with weakened immune systems. 

Alright, so we've talked about what causes gastroenteritis, how it's spread, the statistics on occurrence, and who is most at risk. Now we'll get into the symptoms. Everyone will have a different variety of symptoms. Some only diarrhea while others will have vomiting too. Some will have fevers and others won't. Here's a general list of common symptoms associated with gastroenteritis:

• Nausea and/or Vomiting
• Abdominal pain or cramping
• Fever
• Poor feeding (infants)
• Excessive sweating and/or clammy skin
• Muscle pain and/or joint stiffness
• Incontinence of stool (loss of control)
• Diarrhea

Diarrhea is the most common symptoms of gastroenteritis. Because the colon is infected, it cannot retain fluids and therefore the stool becomes very loose or watery. Symptoms can last 12-24 hours (most typical) however in some cases, symptoms (especially diarrhea) can last for several days.

The most common complication of gastroenteritis is dehydration due to excessive vomiting and diarrhea. It is important to understand what symptoms should be recognized. Anyone suffering from dehydration needs to be evaluated by a health care provider.

• Dark urine and/or decrease in usual amount
• In infants - dry diapers for more than 4-6 hours
• Dry skin or skin that 'tents' when it is pinched and doesn't snap back into place
• Dry mouth
• Little to no saliva, dry lips
• Sunken cheeks and/or eyes
• Significant decrease in activity
• Most who suffer from gastroenteritis will be very tired but lethargy combined with above symptoms is a red flag for dehydration

Not all illnesses that cause vomiting and diarrhea are gastroenteritis. Irritable bowel, pneumonia, blood infections (septicemia), appendicitis, and other abdominal conditions can cause these symptoms. The most important piece to remember is to take a good look at the whole picture. If the person who is ill, whether adult or child, seems to be in moderate to severe pain (that doesn't lessen with vomiting or diarrhea), the pain is localized to one area of the abdomen and doesn't move, has persistent fevers, is becoming more lethargic, or there are any other concerns - do not hesitate to seek out a health care provider's opinion.

Now the most important part of this entire blog post. What are we going to do about the stomach flu? We'll discuss this in two parts. The first is when someone in the home has gastroenteritis. The second will be prevention of gastroenteritis when exposure is suspected or it is prevalent in your area. 

So someone in the home has come down with the stomach bug. They are miserable and odds are, so are you if you are taking care of them! Whether another adult in the home or a child, the care is similar.

• Isolation!
• This is the number one key to preventing the spread of the illness through your home
• Keep the sick person to one area of the home and one bathroom
• Cleaning!
• Use diluted bleach or Lysol products to clean surfaces
• Wash all linens and clothing on hot water with detergent
• Make sure everyone in the home is washing their hands with antibacterial soap
• Wash all dishes and utensils in hot water - better yet is hot water cycle in the dishwasher with heated drying option
• Fluids!
• After vomiting, allow the person to rest with nothing by mouth for the next 20 to 30 minutes
• If there is no further vomiting, offer one teaspoon (5mL) of liquid 
• Pedialyte is ideal with infants and children - it has the perfect balance of electrolytes without so much sugar as Gatorade which will cause further diarrhea
• Continue to offer one teaspoon of fluid every 5 minutes up to 3 times
• After 3 teaspoons, allow the stomach to rest at least 15 minutes and then continue
• If vomiting starts again, give another 20 to 30 minute break and begin at one teaspoon again
• If there is no vomiting and the illness is diarrheal in origin, then offer fluids without hesitation
• Avoid dairy products
• Pedialyte is best for infants and children over Gatorade
• You can also offer diluted juice or ginger ale 
• When vomiting has stopped (or if the illness is only diarrhea), offer foods as soon as possible. Current research shows that the sooner food is reintroduced, the faster healing occurs!
• Avoid foods that are greasy, fatty, and spicy
• Try the BRAT diet
• Bananas, Rice, Applesauce, Toast
• Although appetite may be low, a few bites of food is better than nothing so make each bite count and do not offer any junk food
• Slowly begin to reintroduce a normal diet once the BRAT diet is tolerated - boiled chicken breast, plain scrambled eggs, chicken soup, and other lean protein sources are ideal in small amounts to help the body heal from the illness
• Rest!
• Encourage the ill person to rest as much as possible and keep activity to a minimum
• General rule for returning to school and work:
• Must be 24 hours free of fever, vomiting, and diarrhea!

Ok, now let's talk about prevention! You hear it on the news or the school sends home a letter. The stomach bug is here and it's spreading fast. So far, you and your home are clear of it and you would really like to keep it that way! What can you do?

• Wash your hands!
• If there is one single thing to do, it's this! Wash them often with warm water and antibacterial soap. Wash up the wrists and scrub your fingernails against your palms to help get rid of all the germs.
• Make sure you wash your hands well after using the bathroom and before and after preparing food!
• If soap and water isn't available, use hand sanitizer!
• Clorox offers a product that is proven to kill norovirus (most hand sanitizers that are available do NOT kill this virus!). It is available for purchase on Amazon: HERE
• Food preparation!
• Keep raw poultry and other meats and seafood away from any foods that are eaten raw (like fruits and vegetables)
• Try to store them separately in the fridge - ideally your fruits and vegetables should always be positioned above meat or in a drawer in case juices leak - I always make sure I put my raw meat into large ziplock bags before storing it in the fridge
• Ensure surfaces that come into contact with raw meat are disinfected properly
• If you are traveling outside the US, drink bottled water only and avoid ice in your drinks. Also try to avoid any uncooked foods that were likely washed in water (potential contamination)
• Personal health!
• Maintaining a good immune system is key! Make sure to read my posts on Boosting Immunity.
• Concord grape juice - there is research showing that concord grape juice helps to change the pH of the gastrointestinal system and makes it more difficult for gastroenteritis pathogens to take hold. 
• If I am exposed or there is high prevalence of gastroenteritis in my area, I drink 6-8oz of organic concord grape juice daily or twice daily!
• Essential oils are also an option! I highly recommend using them daily to help boost your immune system (children too!). Also, I recommend keeping peppermint and ginger oils in the home so that anyone suffering from gastroenteritis can dilute a few drops and rub on their abdomen for relief. If you are interested in essential oils, please contact me.
• Watch your food and drink choices. The more whole foods you consume and the more hydrated you are, the more difficult it is for a virus to take hold in your system.
• Make sure you have at least 8 glasses of water per day
• Limit sugar and dairy intake (both of these can cause inflammation in the gut which can put you at higher risk for stomach ailments).
• Personally, I choose to limit eating out during times of outbreaks. I know if I prepare my own food that it is safe because I'm very careful in how I handle it. If you go to a restaurant, you do not have control over how they wash, prepare, and handle your food and it is definitely a risk.

Wishing you good health and hopefully avoidance of the stomach bug as it makes it's way around! Many think this is only a winter ailment but water parks, pools, and lakes are top causes during the summer! Be prepared now so you're not scrambling if it happens!

PMS and Essential Oils

Managing PMS with doTERRA Essential Oils

I think one of the top conversations oil users have is how to manage PMS. There are very few women out there who don't suffer from some version of PMS. And if you are one of the few lucky ones, you must know a friend, relative, or coworker who is miserable with the lovely monthly visit. So today's post is going to focus on managing your PMS using essential oils.

• Cramps
• Apply 2-4 drops of Clary Sage to the abdomen. To increase the effects, apply a warm compress to the abdomen after applying the oils.
• If the above is not sufficient, consider Basil, Wintergreen, Geranium, and/or Peppermint applied topically to the lower abdomen and/or lower back followed by a warm compress. 
• Back Pain
• Apply 2-3 drops of Lemongrass and/or Clary Sage to the lower back and apply a warm compress over top.
• Headaches
• Apply a small amount of Clary Sage to the wrists and back of the neck.
• Place 1-2 drops of Peppermint onto the shoulders and lower neck.
• Consider Lavender and Frankincense applied to the temples if the above is insufficient for pain relief. 
• If your PMS causes migraines, many recommend a drop of Frankincense applied to the roof of the mouth - apply using your thumb and hold to the roof of the mouth for absorption.
• Anger and Anxiety
• Apply Lavender and Clary Sage to the bottoms of feet and neck. 
• Also consider Bergamot, Fennel, Geranium, Grapefruit, Lavender, and Ylang Ylang diffused or applied topically to the bottoms of your feet.
• Acne
• For light acne, layer Lavender and then Melaleuca to the problem areas.
• For those with moderate acne, use a high quality natural cleanser and combine with Helichrysum and Frankincense for longer term prevention.
• During monthly breakouts, you can combine Melaleuca and Geranium and apply it topically to the skin. 

The beauty of using essential oils is that there are endless combinations making this supportive form of treatment customized to each person! For example, here is what works for me:

• Clary Sage 
• Rubbed onto the abdomen and ankles every night
• Extra applied to the abdomen as needed for cramps
• Extra applied to the wrists as needed for hormone-related anxiety and headaches
• Basil + Thyme + Geranium + Clary Sage
• 10 drops each + FCO in a roller bottle
• Apply over the kidneys/adrenals and liver every night for hormone stabilization (increase progesterone, decrease adrenaline, support fatigued adrenals)
• Wintergreen and Lemongrass
• 1-2 drops applied onto the lower back for pain related to PMS
• 1-2 drops applied over the abdomen for persistent cramps or ovarian cyst pain
• Peppermint and Lavender
• Apply to the shoulders and back of the neck for tension and headaches
• Lavender + Peppermint + Frankincense
• Apply 1-2 drops each (layer one at a time) to the temples and around the eyebrows for headaches
• Peppermint and Ginger
• Apply 3-4 drops to the abdomen and massage in for intestinal discomfort associated with PMS

Ok, try not to get overwhelmed. There are so many options out there and I've been working for months to build my personal regimen. I have also historically had horrendous cycles so I'm a bit more aggressive than probably most women would require. If this is something you are interested in, please contact me anytime!

The Big Move

This Michigander Was Never Going to Move...

Ah, the famous statement: I'll never leave Michigan! I could never move away from my family and friends! Today's post is about my most recent journey from Michigan to Virginia and why chasing scary dreams can be the best decisions of your life!

This was absolute truth up until a year ago. I had graduated with my Master of Science in Nursing, had passed the boards and obtained my Pediatric Acute Care Nurse Practitioner certification, obtained all my Michigan licenses, and then, well, nothing. I went on interviews. I job hunted daily. Where had all the NP jobs gone? Shoot, where had all the Michigan jobs gone? When I entered school, it was a position in high demand. 3 short years later and I'm on every job site you can imagine with no luck. 

Then, an opportunity presented itself. I found an ER job for a pediatric nurse practitioner. My dream job? Could it be? I read the post eagerly. It didn't require previous experience. They were open to training new grads. But, then there was the BIG catcher..... it was in Virginia! 

Virginia.... definitely a state I had never visited before. Wasn't even on my consideration list. But as I read the job description out loud to a coworker, God sent a little message. My coworker asked me to tell him the name of the hospital again, and so I did. He said "hey, I know where that is!". Turned out he had family in Virginia Beach and his baby girl got sick while visiting them and ended up hospitalized at the place I was looking at for a job. He told me it was a great hospital, they received good care, and I should just apply and see what happens. So I did. 

It took months, but suddenly I got a phone call. They were interested in me! Really? Could this be true? I had 2 phone interviews and then they asked the big scary question.... will you get on a plane and come interview in person? Between getting on a plane and going to interview - I was shaking like a leaf! But hey, an adventure to Virginia Beach? A mini vacation? And my Mom can come with? Us ladies took to the sky in February of 2014 and placed our faith in God to guide this journey of mine in the right direction.

Mom and I explored Virginia Beach. We were blessed with a few 70 degree days to enjoy the oceanfront. I interviewed and it went wonderfully. I absolutely loved everyone I met and the hospital. And not 48 hours after arriving back in Michigan, my phone rang yet again. Now was the biggest question of all.... will you accept a position in our ER here in Virginia? My heart about raced right out of my chest. They had hinted to me during the interview this call may come but there's still nothing like the adrenaline rush of actually receiving it. And then the words came out of my mouth "YES!"

So began the paperwork and prep of moving. And endless nights of crying, asking God if I made the right decision, wondering if I could really do this. Was it too late to change my mind? Was I really going through with this? I was the girl that would never leave home.....

The month of May was a flurry of events. Gatherings and celebrations with friends and family. Of course a curve ball came my way as one more round of strep throat just in time to pack my apartment up for the big move (HUGE thanks to my parents who bailed me out and spent endless hours packing with me). And then on May 29th, my brother and I hit the road. My Equinox was packed to the limits and we spent the next 13 hours together driving to Virginia Beach. 

God bless my brother! I don't think I could have made the trip down here without him. Endless support through every emotion I think one could possibly experience. He spent a long weekend with me here, sleeping on air mattresses and eating off cardboard boxes in my big, empty apartment. And then I dropped him off at the airport - hugged him so tight. Suddenly what felt like a dream became a reality. My Michigan life came to an abrupt end and now, here I was in Virginia. Living in an empty apartment, waiting on my moving truck to finally arrive, and praying - oh endless praying - that I had made the right decision.

After 8 long days, my stuff finally arrived. Almost no damage which was impressive for packing up my own stuff! I quickly unpacked and made this empty apartment a home. My parents came shortly after and I enjoyed their time here. We explored the area and had a wonderful time! I began my job while my mom was still here which made the transition that much easier. I absolutely loved sharing my new life with them. 

Within a short period of time, God blessed me with a wonderful new group of friends. I developed amazing new friendships and yet continued to be visited throughout the summer by my dear old friends. It was wonderful to introduce my new friends to my old friends and see my life begin to take a new shape. My job was challenging but a great new experience. Sure, the first time I got sick was scary! When things didn't work right back in Michigan, my family wasn't 20 minutes away. But I grew and I adapted. Technology helps with this a ton! I learned new ways to manage stress and number one was activity in the sunshine! My apartment was 5 blocks from an oceanfront. I quickly found my love of the ocean, sand, and seashells. I realized this place held a joy for me that was new and inspiring and I continue to look forward to enjoying each and every day!

Classic Chicken Soup in the Slow Cooker

Classic Chicken Soup

Time for a recipe! Who doesn't love a bowl of chicken soup? This perfect comfort food can lift spirits and make you feel better. I always have this on hand in my freezer. I like to make a large batch in the slow cooker and then freeze in individual serving containers.

Ingredients:

2 large boneless organic chicken breasts

2 organic celery hearts, chopped
1 pkg organic baby carrots, chopped
1 med sweet onion, preferably organic, chopped finely
Parsley, Basil, Thyme, Rosemary - all preferably organic
1 Bay Leaf, preferably organic
2 boxes (8 cups) organic chicken broth

In a large slow cooker, combine all of the above ingredients. Season as desired with spices, salt, and pepper. I love spices in my soup so I am generous when shaking these into the mix! Cook on high for the first hour, then switch to low for the remaining time, cooking a total of 8-10 hours. 30 minutes prior to serving, remove the chicken breasts and shred using 2 forks. Place back into the slow cooker and stir to combine. Recover and cook on high the remaining time until ready to serve.

You can choose to serve this over cooked quinoa, rice, noodles, or just keep it plain. Enjoy!

Hormone Management

Managing Hormones the Natural Way

Hormones - is there anything women don't blame on hormones? Some women are blessed with cycles that are predictable and they sail through with hardly a hiccup. Then there are those that never know what the next day might hold. The majority of women will find themselves somewhere in between these two extremes.

My story - around 14 years old I began on birth control. My cycles were so irregular I would skip months then bleed an entire 3 weeks straight. The cramps were horrible and my moods were crazy. I examined normal so hormones were to blame. And so therefore began my journey on birth control that would continue the next 15 years. Most birth control methods are estrogen based. I feel like I went through almost every single option. I faithfully followed up with my GYN every 6-12 months. I had numerous ovarian cysts and even a large fibroadenoma in my breast in my teen years. Clearly something was still 'off' but we just kept switching up the birth control, fingers crossed something would work. Oh and the weight was piling on, my hair would come out in clumps in the shower, and my cycles continued to be hell. 

Fast forward to mid-20s. I actually passed out at work. The hot flashes and heart pounding got so bad, I hit the floor. A dear coworker sat me down and I told her what had been going on. She recommended a new GYN that specialized in hormone management. For the first time, someone figured out I was estrogen-dominant. I needed progesterone in my life! So we tried oral progesterone-based birth control but it did nothing. Then moved on to Depo injections. I religiously kept up these injections over the next 5 years. They completely stopped my cycles. I still would 'PMS' about 1 week per month with hot flashes and shakes but never to the extent they used to be. I tried to go off Depo one time but I ended up a complete mess within 2 weeks and went right back on. 

My GYN was the first to recommend a more holistic approach to my health. I wasn't ready at first but eventually I began listening. I often felt ill in the mornings - she recommended smoothies. For quite some time, that sustained me as I managed my hormonal roller coaster. She wanted me to lose weight but that became very difficult with the Depo on board. She was the first to recommend I go gluten free. She advised a total Paleo diet but I settled at gluten free. Going gluten free made a huge impact on my life (there's an entire blog devoted to this).

Now let's fast forward to present day. I began my journey with essential oils and supplements as I was hoping to control my hormones more naturally. I began to support progesterone secretion and suppress adrenaline using Clary Sage, Basil, and Geranium. I used a hormone blend on my abdomen and ankles nightly. I started using a high quality multivitamin and omega supplement. After 6 months, I felt I was 'ready'. I had my last Depo injection in November of 2014. I would have been due in January. As I sit here writing this, I am still holding strong months into this transition. I am feeling the PMS hit much harder for about a week each month. I sense my IBS kick up and my shakes and 'personal-summers' become much more obvious. But they are the best they have ever been! I am careful to limit my caffeine, keep my foods very clean, and work out as often as possible! I also use a progesterone cream on my forearms before bed which seems to help. My cycles have not yet restarted but I know that can take some time. 

Why am I telling you this? Because as I journey forward towards a more natural approach to everything in my life, hormones are my biggest enemy and I know that's true for many of you out there. They have the ability to control every day. One physician I saw told me to always remember I am in charge and never let them keep me from doing what I want to do! That's because that's when the anxiety and depression can creep in. So hang in there and grab a hold of your life - don't let hormones control it!

Ok wait, what are hormones? Guess I probably should address this. Let's get scientific for a moment. Hormones are signaling molecules. I could discuss all of them but that would be exhausting so let's not and just focus on what we need to talk about! Let's gear this talk towards women. The three hormones important to our monthly cycles are estrogen, progesterone, and testosterone. Let's explore the ups and downs week by week.

• Week 1:
• Progesterone and estrogen are at rock bottom the first day of your period and will begin to rise from here. Symptoms commonly include fatigue due to low estrogen the first few days followed by energy increase as hormone levels begin to elevate.
• Note - you should do your self-breast exam around day 7!
• Week 2:
• Estrogen and testosterone will rise this entire week. You should feel the most energetic, optimistic, flirtatious, and impulsive. You will find yourself accomplishing tasks faster and more efficiently. And if you have a partner in your life, this is the best week to have sex!
• Caution - rising estrogen can trigger anxiety. If you are prone to anxiety, all this energy can cause you to feel overwhelmed. Try to keep things in perspective and manage your anxious feelings before they get too strong. 
• Week 3:
• Ovulation kicks off this week which triggers a decrease in estrogen and testosterone. As these two decline, progesterone starts to rise. As estrogen begins to decline, you may feel a bit weepy. And if you are sensitive to increase in progesterone, this may only worsen the feelings. It's like a little pre-PMS. Isn't that lovely? As estrogen and testosterone decrease and the sedating progesterone increases, you may feel sluggish and not as motivated. Interestingly, progesterone can cause you to have difficulty finding words, cause forgetfulness, and trigger constipation and/or bloating. 
• Drink water and load up on fiber during this week! And exercise! Progesterone increases fat-burning ability by up to 30% more than normal! Exercise and eating complex carbs will also help your brain feel more happy.
• Week 4:
• PMS week has arrived and your estrogen, progesterone, and testosterone have all checked out! The levels are plummeting and you're likely feeling the effects. As estrogen dives off, your mood may change at the drop of a hat. Estrogen also helps with pain and serotonin so as this drops, many experience more migraines, aches, and insomnia.
• To help yourself navigate this difficult week, you want to focus on boosting serotonin. Complex carbohydrates, exercising, and shopping can all help give your brain a boost! PMS symptoms specifically can be helped by supplementing calcium, magnesium, and vitamin D. And try to limit caffeine - I know, easier said than done but it really does help!

So we have three very important hormones in our lives. Many are imbalanced, probably more than aren't. How many women have you talked to that love their cycle? Exactly. So everyone could probably benefit from some hormone balancing techniques. Here's a summary of how you can help yourself feel better. 

• Take a good multivitamin and omega supplement!
• Make sure there is enough B6 and magnesium in your daily dose - if not, supplement these further
• Exercise and maintain a healthy weight!
• Over-exercising and being under-weight is NOT what we are going for here - keep a good balance and feel comfortable in your body
• Eat right for you!
• Consider decreasing grains (especially gluten) and increasing lean meats, fruits, and vegetables for a high protein and nutrient dense diet
• Use holistic methods, such as essential oils!
• Clary Sage, Basil, Thyme, Geranium, and more!
• Talk to your health care provider!
• Have a good relationship with your health care provider and be open and honest with them

Hang in there and keep your head up! If you are interested in essential oils, please contact me!