How To Use Essential Oils For Stress,  Emotions And Mental Clarity

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How To Use Essential Oils For Stress, Emotions And Mental Clarity

Did you know that an estimated 75-90% of all doctors visits are stress-related?

That is a whopping number, yet many of us know we have chronic stress in our lives, but recognize it as merely a norm and something that will eventually pass. And, even less recognize it as a serious health concern that turn your daily energy and vitality upside down.

When it comes to stress and emotional health, more and more recognition has been given to alternative ways to working through the challenges — essential oils being a major forerunner. Regardless, relatively little research is available on aromatherapy. While more studies are being done, many have already shown aromatherapy’s benefits. Of the current research, here are some of the findings:

  • Aromatherapy can alter brain waves and behavior

  • Aromatherapy can reduce the perception of stress, increase contentment, and decrease levels of cortisol, “the stress hormone.”

  • Lavender essential oil has indeed been shown to reduce crying in infants and promote sleep in infants and adults

  • Different aromatherapy scents bring different effects in people

  • One study showed that aromatherapy massage can have some beneficial effects on anxiety and depression

  • Massage with aromatherapy provides stronger and more continuous relief from fatigue —especially mental fatigue— than massage alone.

Click the title link above to read more and find out specific oils for specific emotional needs!

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5 Healthy Fat Tips To Slash Inflammation And Boost Health

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5 Healthy Fat Tips To Slash Inflammation And Boost Health

Did you know that healthy fats can fight inflammation?

Contrary to the American diet of the 1980s, and even up until a few years ago, eating a low-fat diet can actually cause you more problems than not. But all fats are not created equal!

The Standard American Diet (SAD), or diets that resemble it, is extremely high in the wrong types of fat: highly-saturated fats and refined oils. These types of fats have a negative effect on the inflammatory status of the body. Over time, this way of eating increases free radicals in the body and greatly increases risks of chronic inflammatory disorders such as arthritis, Alzheimer’s and cancer. Yikes! It’s no surprise that these disorders are on the rise with the influx of processed, unhealthy food options.

Even though it is becoming more en vogue to live a green lifestyle and choose healthier recipes, there is still some great confusion about which fats are healthy options — and decrease inflammation. Here is a breakdown to what fats supports the body, what fats breaks down the body, and what fats you should incorporate more into your diet. Let’s start slashing inflammation!

Click the title link above to get your 5 tips!

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4 Ways To Successfully Decrease Pain And Inflammation

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4 Ways To Successfully Decrease Pain And Inflammation

Having a desire to be healthy can greatly be hindered by pain and inflammation — causing us to pull away from healthy habits. Taking rests may be exactly the right prescription, especially if it is an acute injury, but what can you do about daily pain and inflammation so that you can continue to improve your health and not be held back?

Here are my 4 top tips that can help you calm your pain and inflammation, from immediate relief to long-term self-care!

Click the title link above to get your 4 tips!

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15 Quick And Portable Snacks To Build Energy

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15 Quick And Portable Snacks To Build Energy

Finding healthy, on-the-go snacks can be so challenging. Especially when you need them to be easy and convenient!

That bag of chips looks so yummy, until you really consider what is inside — added unhealthy fats, sugar, sodium, and preservatives. Those tasty chips just will not give you the boost of energy you need to keep you humming throughout your day.

The good news is that there are plenty of healthy, delicious, satisfying snacks that are hassle-free and create abundant energy!

Like a TLC roll-up (recipe in blog!)

Want to get those 15 snack ideas? Click the title link above to get them now!

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How To Get Flabuless Abs After 35

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How To Get Flabuless Abs After 35

Did you know that sarcopenia, the natural loss of muscle, begins in your 30s and continues throughout your later years? You lose about 1 pound of muscle every year.

Did you know that the “middle-age spread” can appear at any age, but women may notice it most as they hit 50? You have hit the spread when the number on the scale is the same as, but your waistline may expand and the proportion of body fat to lean muscle changes.

The good news is is that it is possible to navigate through this natural process and maintain lean muscle mass while avoiding the extra belly fat that slowly creeps in during the “middle age spread. ” But how?

Click the title link above to read more!

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5 Healthy Smoothie Recipes To Keep You Cool This Summer

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5 Healthy Smoothie Recipes To Keep You Cool This Summer

Did you know that eating cool foods in the summer can physically change your energy?

Summer is synonymous with cold beverages, days spent by the poolside, and frozen desserts. There is also a reason that cool, summer salads and iced drinks are in abundance during the warmer seasons.

But, did you know why?

When it comes to keeping your belly happy, cooling your system is imperative so it doesn’t get upset. Staying away from foods that will heat up your system will help you feel free and light and keep your energy humming.

That’s not all!

During warmer temperatures, more internal heat is generated in the body, making a person feel irritable, tired and restless. Drinking water is crucial to keep you hydrated, but that won’t help bring down your body temperature if you are eating foods that raise your body heat.

It goes even deeper —

Surprisingly enough, though, foods that seem like chill choices may actually have the opposite effect. According to traditional Chinese medicine, there are “warming foods” and “cooling foods”—and the definitions have nothing to do with their temperature. Cucumbers, zucchini, leafy greens, lemons, amaranth, bok choy, eggplant — all of these are examples of “cooling foods” that will decrease your internal heat and flush out toxins in the body.

I am going to give you 5 smoothie ideas that will help you replenish and allow your body to cool down, by temperature and non-temperature definitions.

Click on the title link above to discover my 5 smoothie recipes to cool you down!

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10 Ways To Improve Your Body Image

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10 Ways To Improve Your Body Image

“My arms are too flabby. I can’t wear sleeveless shirts!”

” My legs have cellulite and are too pasty white to wear shorts”

“My stomach is so fat and disgusting. I could NEVER wear a bathing suit in public!”

Do you ever catch yourself saying these things, to yourself or out loud?

Men and women both focus so heavily on their outer image and appearance — in some cultures, women more than men. It has often ruled how we feel about ourselves and our self-worth. It has changed how we behave around others and in our relationships. When said too often, it changes us and our physical health completely — allowing others to see what we perceive.

How you present yourself to the world makes a statement. It helps dictate how you feel about yourself, how you act, how professional you come across, how people interact with you, how much internal energy you are creating, and how you are expressing yourself and your values. But, presenting yourself one way and creating an inner dialogue that states another can be damaging — causing a disconnect in your authenticity and your true belief in yourself (and the trust of others around you).

What your inner dialogue is saying and what you verbally express out loud is part of your body image. If your body image is weak, you are more likely going to be prone to mood swings, depression, anger, fatigue, jealousy, self-hate — which can lead to not exercising enough, eating the right foods, taking care of your stress levels, and comparing yourself to unachievable ideals, just to name a few.

Click the title link above to take my body image quiz and get 10 tips on how to improve your body image!

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5 Summer Foods For Abundant Energy

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5 Summer Foods For Abundant Energy

Eating healthy all year long is what many of us strive to do. With healthy options being so easily accessible all year, it really is pretty simple to have healthy choices when you want them.

When you are busy and on the go, stopping at the grocery store and picking up some of your favorite healthy items can seem like a gratifying treat. Especially when you are actively making choices to better your health. Filling your cart with healthy vegetables and fruits and other items can really create that feeling of being on track and staying motivated to your healthy eating goals.

As you cruise through the aisles, you pick up that basket of strawberries and think to yourself, “I can’t wait to sink my teeth into these.“ The joy of this summer sweet treat and the memories that go with it rush back in an instant.

But, what if it is the Winter season?

What if it is the Fall season?

Will they really provide the same level of nutrients than if the strawberries were picked during their natural season? Strawberries are at their peak in the spring. Even though those “winter strawberries“ look red and ripe and delicious, do they taste as good as they look? Probably not.

Even though healthy food is at our fingertips all year long — whenever we need it — it doesn’t mean that certain foods will be at the utmost healthiest all your long.

Click the title link above to read my 5 favorite summer foods and why they help to create a healthy, energetic body!

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Making It A Vacation From Work — How To Maintain Your Healthy Habits

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Making It A Vacation From Work — How To Maintain Your Healthy Habits

“It is only a small piece, right?” says that little devilish voice whispering in your ear as you stand over the table covered with decadent food.

“You just had that chocolate cake last night!” screams your hips and your waistline in unison.

Holidays, gatherings, and vacations are the time that most people indulge in their weaknesses. It can be easy to justify why you just have to eat those french fries.

I mean, you can’t get those french fries just anywhere!

And, it is easy to overeat and consume way over your normal portion sizes.

Hey, you will be walking more, right?

Don’t forget about that extra alcohol that may or may not be part of your relaxation time!

To set the record straight, I am most definitely an advocate for having your healthy indulgence meals or partaking in a food that creates an emotional connection. There is nothing like my aunt’s potato casserole during the holidays.

The reality is that it all adds up and one indulgence can become two and two indulgences will become three. Let’s be honest — three indulgences are going to become four.

It is the time that most people fall off their healthy bandwagon and begin to make unhealthy choices, making it so much harder to quit when you are back to normal living.

Click the title link above to read more!

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Real Nutrition Tips For Real Results

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Real Nutrition Tips For Real Results

“What’s wrong with pal? Why is everybody so down on pal?”

I love the tv comedy show Seinfeld and I find myself randomly quoting lines that make me laugh. The antics of the show are intoxicating for the comedic soul and a welcoming laugh during more serious times.

Sometimes, they create a wormhole of deeper thoughts that, I am sure, were never intended by the writers of the show.

As I stood in the shower and repeated the line — “What’s wrong with pal? Why is everybody so down on pal?” — I smiled and started to think about how this relates to many areas of life that people tend to shy away from.

“Pal” can be translated into basically anything. Substitute exercise or meditation or apples. Substitute taking time for yourself or giving yourself positive self-talk or eating avocados.

“What’s wrong with eating avocados? Why is everybody so down on avocados?”

It works!

Or, we could look at “PAL” as learning new ways of living.

To learn what PAL stands for and to get my 5 foundation nutrition tips for real results, click the title link above!

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4 Effective Tips To Help You Boost Energy And Manage Weight

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4 Effective Tips To Help You Boost Energy And Manage Weight

There can be so much confusion in the health industry.

Eat this. Don’t eat that.

Take this supplement. No — take that one.

It seems that everywhere you turn, there is some new piece of advice that pops up that may contradict a piece of advice that you just heard about the other day.

Eating to nourish the body should be easy, right?

But, sometimes it just feels like the hardest thing you have ever done.

Even as a health professional, it can be confusing and I find myself weeding through the good, the bad, and the just plain ugly.

How do you know what is sound advice and what is sound marketing?

Click the title link above to get your hands on 4 tips to create a solid healthy foundation that you can trust!

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7 Tips To Use Your Old Habits To Create New Energy (And, A Podcast Announcement)

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7 Tips To Use Your Old Habits To Create New Energy (And, A Podcast Announcement)

My childhood love was art.

I still love it for the creativity and the inspiration.

I still hate it for the creativity and the frustration.

Being a self-proclaimed perfectionist (and a damn good one) makes some seemingly simple concepts incredibly challenging. For me, it was my art. It has always been a love-hate relationship. An inner battle. A test of patience.

But, isn’t anything we do that challenges our natural way of being just like that?

A test of patience and an inner struggle to change what we habitually know as how something “should be.”

We as humans thrive off of routines — they are essential for us to be efficient in the mundane activities of life. At the same time, routines create complacency and boredom if we can not find ways to shake them up every so often. They can dull the sparkles in our life and drain the energy right out of us.

Even when it feels frustrating and goes against the very nature of what you know, inviting in small ways to shake up your routines can create abundant amounts of energy, motivation, inspiration, and brain power.

Read the entire article by clicking the title link above! 

Also, Come and join me as I talk to Omar Cumberbatch of the “Healthy Coach Academy.” On April 3rd, 2018, we had a beautiful conversation of where I have been, why I changed, and what I do now to keep my healthy energy flowing strong!

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Self-Confidence is About More Than Being Skinny

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Self-Confidence is About More Than Being Skinny

Self-esteem and body image are directly related.

That is not a new concept for most of us and most of us have experienced the depth of this on a very intimate level.

When I was in my teenage years, I remember days of looking at myself in the mirror and despising what I saw. “I was fat.” “I was frumpy.” “I wasn’t like the skinny girls.”

For anyone who looked at me, they probably saw a very healthy, happy, laid-back young lady. But, on the inside, I felt so different. My mindset was definitely not aligned to high level of self-confidence.

As a natural introvert, I would hide in the depths of my insecurities and pretend that I was doing just fine. Pretend that I felt like how I looked to everyone else.

It was safe and it got me through for that time being.

I would yo-yo between losing weight and feeling amazing about myself and then gaining weight and feeling even worse than I did before.

It was totally out of control.

It took a very long time to overcome the pressures of society and the stories that I adopted as truths from those who heavily influenced me each and every day. And, one day, it clicked…

That everything I thought in regards to what I believed to be “health,” was only a fraction of the reality. It was more about your mindset, what you choose to let go of (or hold on to), and how you allow others to influence your thoughts and your beliefs.

After it all clicked and my eyes started to hone in on a different reality, my mindset changed.

My body began to truly heal and embody real health.

I am healthy.

And, for this, I am honored to have been a guest speaker on Lorna Poole’s Magnet For Love Podcast! In episode 186, I speak about how “Self- Confidence is About More Than Being Skinny.”

Click the title link above to listen to this podcast!

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The Drain Game: Are You Playing And Don’t Even Know It?

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The Drain Game: Are You Playing And Don’t Even Know It?

We all are highly participating players at one time or another in our lives. You may be playing right now.

I know I get sucked into them every so often and, when it becomes apparent that I have, I am usually left feeling unmotivated, uninspired, exhausted, and like I have been hit by a truck.

The energy drain is real and it can seem like every day is a game of “will I” or “won’t I” be exhausted by the end of the day. There are obvious energy drains like eating unhealthy foods, finding your stress unmanageable, not getting enough sleep, and not exercising enough. But, there are many drains that you don’t even realize exist — and, that you are participating freely in!

What are some of the silent drainers that can hit any of us if we are not paying attention to them?

Click the title link to discover 4 stumbles and how you can change them!

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Healthy Body, Healthy Relationships, Healthy Life! Advice for the Working Woman

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Healthy Body, Healthy Relationships, Healthy Life! Advice for the Working Woman

Today's blog is by my guest blogger, Jennifer Scott. Please give her a warm welcome to the beU Complete community!

Jennifer Scott has experienced anxiety and depression since she was a teenager. With SpiritFinder.org, Ms. Scott offers a forum where those living with anxiety and depression can discuss their experiences.

Our blog today starts out like this...

You’re a savvy businesswoman. You have a successful career, working a full-time job (possibly even running your own business) and doing it all with style and sophistication. You’re way too busy for Pinterest boards and you don’t have time to worry about the latest Starbucks frappuccino flavors. You’ve got places to go, things to do, errands to run, and invoices to send...

How could you possibly have time for a healthy lifestyle? 

Click the title link above to read Ms. Scott's advice!

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5 Heart Healthy Foods You Need To Know

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5 Heart Healthy Foods You Need To Know

It is said that when the heart aches, the entire body feels the effect.

Maybe whoever said that was referring to the likes of love and emotions – but it also rings true of the physical heart.

A weak ticker makes for a weaker body and a weaker body makes for no energy!

Think back to the last string of days where you didn’t treat your body or your heart so kindly.

Maybe you were on a binge of health depleting foods. Or, maybe you decided that exercise was not worth the time investment.

You probably didn’t feel your best and your energy was waning. There are other factors that could have contributed to low energy levels, but the true of the matter is…the stress on the heart and the lack of healthy nutrients to support it was not helping the cause.

Let's get real...

To discover 5 heart-healthy foods that you need to know about, click the title link above!

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5 Cool Reasons To Exercise In The Cold

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5 Cool Reasons To Exercise In The Cold

Do you ever struggle with pushing yourself to get outside and exercise, especially in the cold weather?

I dragged myself kicking and screaming…

As my sneakers pounded heavily with every step, I pushed myself to get my workout done.

The process of bundling up in every cold-weather garment I owned already exhausted me and the thought of being cold for my 30 minute cardio session was not the most appealing thought. Honestly, I wanted to go right back to snuggling under my warm covers and drinking my morning cup of java. It was cold outside and I felt lazy!

And, I am not alone!

Frosty weather is seemingly the time that most well-devoted fitness enthusiasts admit falling short on their exercise commitment.

Is it the cold weather?

The shorter amount of daylight?

Less than optimal conditions outside keeping you pent up indoors?

Regardless of the reason for the lack of activity, there are some health benefits to training in the cold weather that may just spark that fire within you to help you get past the uncomfortable zone.

Click the title link to find out 5 reasons you should use the cold outdoors to get a better workout (AND, get the most bang for your exercise buck!)

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How Over-Exercising Causes Weight Gain (And What You Can Do About It!)

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How Over-Exercising Causes Weight Gain (And What You Can Do About It!)

It is common knowledge that exercise is one of the healthiest forms of self-care that we can indulge in. Most of us know that we should do more of it. But how much is too much and is too much really a bad thing?

Strength training helps to build muscle and cardiovascular exercise helps to keep your heart healthy. But, if you do too much of either of these, a normally healthy habit can begin to break the body down and, inversely, cause you to be weak and overly stressed.

Unless you are specifically training for a competition and your nutrition and lifestyle is set up to support the extra exercise intensity that your body is receiving, you can actually begin to break down your lean muscle tissue and cause other health concerns. Nutrition, lifestyle changes, supplementation, and other habits need to alter in order for extra exercise to not cause as much damage — but, most of us do not change other areas of our lives!

When our bodies can no longer take the over-exercising, this is when overtraining typically creeps in. Overtraining can signal the body to start burning muscle for fuel and store more fat, resulting in some weight gain.

What can you do to make exercise work for you? Click the title link to read more!

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6 Tips To Be More Fit When You Are Always Busy

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6 Tips To Be More Fit When You Are Always Busy

We all know by now that maintaining an active lifestyle should be one of our top priorities in life.

When we are busy and stressed out, it is even more crucial to stay on top of our fitness.

But, how do you do that when you are pressed for time or it feels like you have no extra time in your day to spare?

Only by taking care of ourselves do we stand a chance of being the kind of person we strive to be on the job, at home with our loved ones, and in our communities. But that doesn’t mean it’s easy.

Work, in particular, can get in the way of working out, especially during busy seasons that demand more of your time outside of work.

In fact, there is a big paradox going on, and it becomes more obvious the more challenging (and exciting!) a job gets: On one hand, we struggle to find time to work out; on the other, we can’t afford to not exercise because it is integral to sustained success and harmony in every area of our lives.

I decided to focus on exactly this and to come up with specific, easy implemented ways to  address this paradox and to help even the busiest of the busy stay fit and healthy!

Click the title link above to read more!

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3 Fall Recipes To Spice Up Your Healthy Holidays

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3 Fall Recipes To Spice Up Your Healthy Holidays

It’s easy to give gratitude and feel a sense of connectedness during the holidays- it’s all around us. It’s easy to give gratitude for the people that you love and the traditions that you have- it’s swirls in the air abundantly.

Having gratitude and appreciation for those things is so important, but for many it stops there.

We often forget to have gratitude for our bodies and our emotions. For our strength and capability. For our physical health and the fact that we have a choice in the food that we use to nourish our bodies. We forget.

But, remembering that we are abundant in healthy foods and the mere choice to pick those foods that will give us abundant energy and healing, is a gift all on its own.

Not everyone has that luxury.

But we do!

With the spirit of giving and gratitude infiltrating every moment of your day during this season, why not create a new focus?

Let’s focus on giving thanks and gratitude for our health and our bodies and the food that supports us! When we appreciate and honor ourselves and our physical bodies, we are much better able to serve and appreciate the other goodness in our life.

Nourish your body, nourish your soul. That’s my motto.

Here are my three favorite Fall foods to nourish your body...

Click the title link to read the rest and to get your hands on those recipes!

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