Tag: Self-Care

5 doTERRA Essential Oils for Health and Wellbeing

5 doTERRA Essential Oils for Health and Wellbeing

I am so excited to share with you this post by Brie Bradshaw from My Organic Adventure! She is sharing with us about how essential oils can help with various aspects of our health and wellbeing. It is certainly an enlightening piece and I hope you all learn a lot from it!

I remember the first time I was introduced to essential oils. 3 and a half years ago. I thought that they were a hoax and a fad that would pass as fast as they came. Oh how wrong I was! Peppermint was the first oil to come into my life and I have not looked back since. Essential oils have completely transformed my life and I am so honored that Bonnie is giving me the opportunity to share the amazing benefits of dōTERRA’s essential oils with you!

“There’s an oil for that”, is a famous saying amongst essential oil users! This post would never end if I went into the numerous uses that all of dōTERRA essential oils can help benefit and support. This is why I have chosen my favorite five to highlight for you!

  1. Peppermint– Since peppermint was my first love, it only makes sense to talk about it first! 🙂 1 drop of dōTERRA peppermint essential oil is equivalent to 26 cups of peppermint tea. So yes, these essential oils are very potent and strong! A little bit goes a long way! Peppermint is really good to use when you are having tummy troubles. It provides a burst of cool relief. It also takes away that annoying head pain that seems to come all the time at the worst possible times! Peppermint is part of the infamous LLP trio (lemon, lavender, & peppermint) that helps get through those annoying season changes!
  2. Lavender– Lavender is known as the number one essential oil that is the most adulterated. You can find “lavender” in almost anything and everything. Think about all of those baby products that are lavender scented. Unfortunately, that lavender is a synthetic chemical made in a lab! This is why dōTERRAs lavender is the real deal, 100% certified pure therapeutic grade essential oil. I love to put drops of lavender on my pillow every night to help wind me down before bed. It is also good to put on your kids cuts and scrapes that they always seem to get! Lavender is also known as the swiss army knife of oils, meaning if there is something going on and you do not know what oil to use, grab your lavender and it will most likely help!
  3. On-Guard– This is the oil you most definitely need in the winter time to keep your immune system strong! I use this oil as a preventative to keep the sickness at bay. The University of Manchester did an aromatherapy study with On-Guard and it was found to kill the deadly MRSA bacteria. Vanderbilt Hospital in Tennessee also uses On-Guard to boost productivity and health of patients and their staff year round. Because of the amazing benefits of On-Guard, dōTERRA has made many other products that are formulated around the On-Guard protective blend. These products include On-Guard whitening toothpaste, On-Guard cleaner concentrate, foaming hand wash, laundry detergent, and throat drops to name a few. On-Guard, like the name states, is a must have in your home!
  4. Frankincense– I am sure many of you have heard of Frankincense before. Remember in the Bible when the three wise men brought baby Jesus gifts of gold, FRANKINCENSE, and myrrh? Frankincense is known as a holy oil. Get this, it was valued more back then than the gift of gold. I not only love Frankincense for the rich history that it encompasses , but also for the healing properties it possesses. Cancer patients desiring to fight cancer with naturopathy typically have used Frank and have been pleased. And to all my fellow ladies, this oil is amazing at making your aging skin look younger. 🙂 Frankincense is a must have in your arsenal!
  5. Melaleuca– Melaleuca has been a recent found love for me! It is best known for its purifying properties. Like lavender, it is another oil that it is so versatile. It helps support your immune system, skin and nail complexion, and is really good at helping get rid of ear and sinus issues that you may deal with during winter months.

 

The amazing part of dōTERRA essential oils is that you can use them topically, aromatically, and internally! Since not all essential oils are created equally, it is important to know how the company distills and handles their product. Since dōTERRA takes immense pride in their indigenous sourcing, they promise us that we are getting the best, most pure, essential oils in the world! Because of this, I am completely confident in using their products for myself and my loved ones. Life truly is better with essential oils!

Processed with VSCO with t1 presetBrie Bradshaw is a blogger, 3 years running avid essential oil user and advocate, wife, follower of Jesus, and coffee barista. She enjoys adventures and encouraging others  to step out of the ordinary to make life a world sized escapade. Find Brie’s blog at www.myorganicadventure.com or contact her at myorganicadventure@outlook.com

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36 Tips for Winter Weight Loss

36 Tips for Winter Weight Loss

“In the winter she curls up around a good book and dreams away the cold.”
-Ben Aaronovitch

Winter time, when it’s cold and dreary, is a difficult time of the year to stay on track with your healthy living journey. Some of the things that have helped me along the way in various aspects are:

COMFORT FOODS:

  1. Hot cocoa- try with marshmallows or some homemade versions.
  2. Coffee
  3. Hot tea
  4. Hot cereals such as oatmeal or cream of wheat- these are often low fat and low calorie, and healthier than some other breakfast options.
  5. Soups- as long as you’re careful with sodium and focus on low fat soups, you can fill up on it and stay within your goals.
  6. Grilled cheese sandwiches- make with whole grain/wheat bread and minimal butter and you’re good to go.
  7. Chili- try cooking your chili with ground turkey or lean ground beef, beans, and even some veggies mixed in to bulk it up and add fiber.
  8. Baked sweet potatoes- try with cottage cheese and cinnamon for protein and flavor. It tastes way better than it sounds!
  9. Healthy lasagna versions- whole grain or veggie pasta, ground turkey, and other healthier ingredients.
  10. Meatloaf- made healthier with lean ground beef or ground turkey, and whole wheat crumbles.
  11. Crockpot meals- there are so many choices of healthy meals to cook in the crockpot! They are hot and tasty, and perfect for winter time!
  12. Popcorn- as long as you’re careful with the butter, fat, and additives… or make on the stove with fresh kernels.

FITNESS IDEAS:

  1. Exercise videos- DVDs or online videos through a video subscription service, YouTube, or anywhere else.
  2. Dance around the house- this is such a “fun” way to exercise! Dance around on your own or with loved ones, and burn a ton of calories!
  3. Walk in place- walk in place in the house, challenge yourself to walk in place for a certain amount of time, or walk in place during the commercials of your evening show.
  4. Strength training- there are quite a few pieces of strength training equipment that are small and easy to store in any space: dumbbells, resistance bands, kettlebells, and more!
  5. Small cardio equipment- hula hoops, mini trampolines, step-up stools, compact stepper machine, and foot and arm cycles.
  6. Clean and organize- winter is the perfect time of year to do deep cleaning or an organizational overhaul, both of which can torch the calories!
  7. Mall walk- a warm place to walk with plenty of interesting scenery. You can walk around the perimeter of the inside of the mall quite a few times in one go.
  8. Join a gym- only do this if you feel like you can make the commitment to it and can afford the monthly fee, otherwise gym memberships are overrated.
  9. Simply increase your activity throughout the day- get up and get some exercise in once every 1-2 hours, even something as simple as walking in place, stretching, etc.
  10. Workout outdoors- make sure to layer up and be careful of the ice if you do! Even though it’s cold, it’s still possible to get out and take walks, sometimes go for a run, or get in some other form of exercise that’s perfect in the snow.

STAYING MOTIVATED:

  1. Keep your eyes on the prize- remember why you’re doing this and what you’re working towards as you go about your day.
  2. Think about events coming up ahead- whether it be a party, birthday, wedding, or something else entirely, think about those events to stay motivated and pumped up!
  3. Stay focused on your goals- your goals are still important during the winter. So do your best to remind yourself of what they are and why they are so important to you!
  4. Find quality support- being surrounded by people who support you and/or understand what you’re going through, is really beneficial and can help you feel more confident.
  5. Search Pinterest for inspiration- there are so many inspiring and motivating quotes, pictures, or blog posts to read on there. Use them to get pumped up and ready to do what you need to do when your motivation is waning!
  6. Listen to upbeat/motivational music- find your favorite music to listen to that’s upbeat and motivational. It usually has a way of getting you pumped up and excited to workout or live life better!
  7. Watch fun videos or listen to podcasts- anything that is funny, positive, or motivational in whatever way you need it to be, is great to watch or listen to when you’re not feeling motivated!
  8. Make a motivation board- put together quotes, pictures, and words that represents your goals or helps you feel motivated, and use them to decorate a poster board. Pretty it up and put it where you will see it often.
  9. Create or work on your weight loss journal- in a notebook or binder, record your weight loss journey highlights and accomplishments. Add quotes, pictures, words, or anything else that has helped you along the way.

COLD WEATHER SELF-CARE:

  1. Curl up with a good book- reading is an excellent way to de-stress and to take care of yourself.
  2. Cuddle with loved ones- the interaction and contact is good for you all around, leaving you feeling warm and loved.
  3. Watch a fun movie- watching a movie that entertains you in some way, is a wonderful way to rest and relax.
  4. Admire the beauty around you- the cold may not feel good to be in, but there is a certain beauty to winter, no matter where you live.
  5. Stay warm- staying warm makes most of us feel better!

“In the depths of winter, I finally learned that within me there lay an invincible summer.”
-Albert Camus

P.S. Get your free Getting Started Weight Loss Workbook when you sign up for the Inspire the Best You Newsletter!

 

What is your favorite way to work on losing weight or simply being happier in the winter? 

 

~Bonnie~

FREE Getting Started Weight Loss Workbook

FREE Getting Started Weight Loss Workbook

Are you struggling to get started in your weight loss journey? This Getting Started Weight Loss Workbook is a great tool to help you figure out where you are going and what you can do to get there!

Some highlights of the workbook:

*Tips

*Resources

*Making goals

*Exploring your why

*Progress charting

*Journaling with journal prompts

The workbook has helped quite a few people already. Sign up for my newsletter and you will be directed to this 20-page workbook when you confirm your subscription!

Here’s the link to the newsletter: Inspire the Best You weekly newsletter.

 

~Bonnie~

POWERFUL: My Word of the Year

POWERFUL: My Word of the Year

Choosing a word of the year has become more and more popular lately. Last year was my first year to participate in this idea and I chose the word UNSTOPPABLE for 2016. That is where I wanted the new year to lead me as a focus and a reminder to myself.

What unstoppable meant to me at the beginning of 2016 was that I was going to take the world by storm and not let anything get in my way! I was on a roll, feeling strong and confident, and ready to move forward. Now that the year has ended, I feel like the word wasn’t necessarily lived up to as much as it could have been by me. However, there was a lot that was beyond my control, and that’s okay!

did not give up and that is what unstoppable means to me now that the year is over. I may have taken a break in the middle of the year, for a few months, but after things calmed down to a more normal chaos level again, I was back at it! The most important thing is that I ended the year on a strong note- back on track with my eating for a few months, my blog and business moving forward, and looking forward to upcoming races in the year ahead! Therefore the word worked for me and I’m looking forward to my word for this year guiding me as well!

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I put my word up on the wall to constantly remind me: “I will be POWERFUL in 2017!”

There were quite a few words that I considered for this year: warrior, survivor, persistence, relentless, spirited, resilient, and finally… POWERFUL! It was more difficult to choose a word for 2017. Last year, I spent some time thinking about it and the word pretty much came to me. Then this year, I had to actively search out a word! I googled words, I googled “word of the year,” and scouted out what others were picking in hopes that I would find something that fit what I wanted the year to embody, as well as what I had been through.

Powerful

What does “powerful” mean to me for 2017? I want powerful to represent me and my various journeys this year. I have a lot going on and coming up soon, and I will be powerful as I accomplish each one. Here are some things I’ve got in the year ahead:

  • Half marathon for the second time in May.
  • Full marathon in November.
  • Publishing my first book in March, if all goes according to plan.
  • Writing other books and workbooks.
  • Serving others through my weight loss coaching.

I’m going to use my power for pouring my passions, skills, and enthusiasm into each task and activity. I am ready, I am powerful, and I will have a great 2017!

 

So, do you have a word of the year for 2017? If so, what is it and what does it mean to you?

 

~Bonnie~

(Shared to the Think Tank Thursday & the Welcome Home Wednesdays link ups, hop on over to those posts and check out some of the other wonderful blogs!)

 

Mulling Over My Morning Coffee
FREE New Year’s Goals Coaching Session

FREE New Year’s Goals Coaching Session

Happy New Year’s Eve everyone!

I hope you have a fun and safe celebration as you bring in the New Year, whether you’re going out or staying in this year!

“There comes a day when you realize turning the page is the best feeling in the world, because you realize there is so much more to the book than the page you were stuck on.”
-Zayn Malik

As part of bringing in a new year, I would like to offer a FREE 30-minute New Year’s Goals Coaching Session to you all! Set up your appointment here: Inspire the Best You Calendar.

We can discuss what your goals are for weight loss, healthy living, or self-improvement this coming year or for the month of January, if you prefer. I am only holding this specific free coaching session from Monday, January 2nd until Friday, January 6th, so go snatch up a session now!

I look forward to hearing from you and helping you figure out your goals and how you can go about accomplishing them!

“There are far better things ahead than any we may leave behind.”
-C.S. Lewis

For my views on New Year’s goals, check out these posts:

“So I close my eyes to old ends, and open my heart to new beginnings.”
-Nick Frederickson

Are you ready for new beginnings in 2017? Whether you are or not, take advantage of the coaching session this coming week! We can figure it out more together!

 

~Bonnie~

How to Have a Winter of Healthy Living

How to Have a Winter of Healthy Living

Winter can be a hard season to get through when focusing on a healthy living journey. I know, because I spent the first two winters of my journey in a snowy and very cold (to me) area in Indiana. Even when you live in a warmer winter climate, the short days, abundant illnesses sweeping through, and other factors can eat at your motivation and resolve to live a healthy life. Based on my experiences the past few winters, I’ve put together a list of tips on how to focus on healthy living and maintain a more upbeat mindset through the colder months.

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First of all, find alternatives that are appealing for your plan:

  • Exercise- if you’re unable to get outside for exercise, plan some energizing indoor workouts such as videos, yoga, walking in place, and dancing! If it’s snowy but you can get out, go play in the snow. Build a snowman, go sledding, make a snow angel, or build a snow fort. Other ideas might include going to an indoor family gym or a fitness center that allows you to join for a few months at a time.
  • Eating and nutrition- Most of us crave warm comfort foods during this time of the year. There are ways to do this while still practicing healthy habits, like making homemade soups or having low-sodium premade soups. Here are a couple articles about healthier soups: Healthy Soup Recipes from Eating Well and Healthiest Canned Soups from Livestrong for some ideas! Making healthier versions of other dishes like veggie noodles for pasta dishes and grilled cheese sandwiches with whole wheat bread and less butter. As far as hot drinks goes, there are quite a few we can enjoy this time of year as well: hot coco, coffee with minimal flavorings, and tea.

Winter is the time for comfort, for good food and warmth, for the touch of a friendly hand and for a talk beside the fire: it is the time for home.
Edith Sitwell

Second, focus on your goals.

Just because the weather changed, doesn’t mean that your goals have disappeared. It’s still important to pursue your goals throughout the colder months. My suggestion is to make weekly goals that will help you reach your long-term goals in a smaller, more manageable, manner.  Then you should review them and your progress at the end of each week to see how you’re doing and where you need to go from there. It’s a method that keeps you more focused because you’re able to create a smaller vision with smaller steps to get you where you need to go.

What good is the warmth of summer, without the cold of winter to give it sweetness.
-John Steinbeck

Thirdly, do your best to stay motivated through these months.

I wrote a blog post a couple weeks ago about motivation, called How to Stay Motivated to Lose Weight, and a lot of the tips in there can help you in regards to winter as well. Another tactic is to picture spring and summer, and how you want things to be then as far as your accomplishments and progress go. You can also look ahead to upcoming events, holidays, outings, and anything else you are looking forward to that will help you stay on track and looking to the future!

Not only that, but staying positive can help your motivation and mindset immensely. Think about the things in your day that are pleasant or bring you joy. Even in the darker, colder months, there is always something to be positive about! Celebrate those moments to make the days much more enjoyable and the winter seem less dreary.

When things seem dark and gray… Remember that you must keep pushing forward… focus on the small, little things in your day that can bring you joy!
-Heather Stillufsen

Lastly, be creative and make some visual incentives and encouragement for yourself.

  • A motivation board- A collection of graphics, quotes, pictures, and whatever else that represents your goals and your reason for moving forward each day. Some ideas for a winter-specific motivation board are:
    • What you’re looking forward to in the summer.
    • The goals you’re working on in the next 3-4 months.
    • What you would like to have accomplished by summer.
    • Any other ideas that will keep you motivated and inspired throughout the cold months.
  • Weight loss journal- Start or continue a weight loss journal in notebook or binder form. You can use it to track your progress throughout your journey. It’s never too late to put one together either! Some things I have included in mine:
    • Inspirational quotes.
    • Progress pictures.
    • A list of non-scale victories.
    • Accomplishments.
    • Races or other fitness events.
    • Essays and blog posts from my personal blog that I was particularly proud of or showed how far I had come.
    • A list of rewards I wanted or planned to get.
    • Fitness and nutrition pictures that were motivating.
    • A letter to myself about why I started my journey and what I wanted to achieve.

You can make these however you choose to make them. They are yours to create to work for you. Use them to keep you motivated. I know whenever I worked on either of these, I felt more motivated than I did in other moments because it was fun, exciting, and got the creative juices flowing!

What are your favorite ways or simply methods of staying motivated and on track through the winter months?

~Bonnie~

(Shared on the Welcome Home Wednesdays and Bloggy Brunch link ups, hop on over their pages and check out some of the other wonderful blogs!)

Let's Be Friends

31 Day Better You 2017 Challenge

I would love for you all to hop over and visit Tiffany from tamberdi.com‘s Better You 2017 Challenge. It will help you get off to a great start during the New Year and is full of ways for you to be able to build new habits and work towards your goals! So be sure to check it out and sign up if being a better you in 2017 is something you’re interested in!

“With many of the winter holidays over and the new year about to begin, what better way to start fresh than with a plan already made for you by me?? I’ve created a 31-day challenge to kick start your year off in the best way, leaving you prepared to create new habits and achieve your goals.”
-Tiffany

Her full post, complete with the link to join the challenge: Better You 2017: A Challenge to Be Your Best Self This January. You know this is one of your goals, so why not join and see how much progress you can make in a month!

 

~Bonnie~