Posts in Cleanse
Juniper Berry

Extracted from the berries of a coniferous tree, Juniper Berry essential oil is recognized for its versatile uses and benefits. The scent of Juniper Berry oil is woody, spicy, and clean. When used for its aroma, Juniper Berry essential oil has a calming and grounding effect and can also be diffused to help cleanse and purify the air. Juniper Berry oil can be used internally as a powerful cleansing and detoxifying agent and to support urinary tract and healthy kidney function. Applied topically, Juniper Berry essential oil acts as a natural skin toner and reduces the appearance of skin blemishes.

The common juniper, Juniperus communis, is an evergreen conifer tree that can grow up to 10 meters high and can live for as long as 200 years. The tree’s bark is grey-brown while the twigs of the tree are reddish brown. The leaves of the common juniper are needle-like with prickly points and are green in color. The tree also produces male and female flowers. The male flowers are small and yellow and grow near the tip of the twigs whereas the female flowers are green and eventually evolve into the purple fruit of the tree. The fruit is a berry-like cone that is fleshy and aromatic. doTERRA Juniper Berry essential oil is extracted from the berry of the common juniper plant.

Fill your home with the refreshing scents of Juniper Berry and Bergamot essential oils with this incredible diffuser blend. For an optimal aroma, diffuse three drops of Juniper Berry and four drops of Bergamot for a light, fresh scent. Juniper Berry oil is ideal for diffusing due to its calming and grounding effects and its ability to cleanse the air. Bergamot is one of the best essential oil pairings for Juniper Berry, and will enhance the benefits of this aromatic fusion by providing a calming and uplifting effect. Together, this blend will enhance positive feelings and create a calming atmosphere.

Your body is constantly working. Even when it is considered resting, the organs and functions of your body are continually in motion, working hard to provide for your needs. Show your body some love and give it an extra boost of support by taking Juniper Berry oil internally. Taken internally, Juniper Berry essential oil will help support healthy kidney and urinary tract function. Natural cleanses are popular for a good reason. They help to remove toxic chemicals from body cells, support natural functions of the body, and promote overall well-being. If you are trying a natural cleanse, add one to two drops of Juniper Berry essential oil to water or citrus drinks as a part of your natural cleansing regimen. Juniper Berry oil is excellent for cleanses due to its natural ability to cleanse and detoxify as well as support healthy kidney and urinary tract function.

Primary Benefits

  • Supports healthy kidney and urinary tract function

  • Acts as a natural skin toner

  • Acts as a natural cleansing and detoxifying agent

  • Has a calming, grounding effect

There is no knowing what kinds of twists and turns may occur while traveling. For a positive traveling experience, always pack Juniper Berry essential oil in your getaway pack. Juniper Berry oil has a myriad of uses and benefits that can help ease emotional and physical problems that may arise when traveling.

DIY: Healthy Detox Habits

We take our bodies through the proverbial wringer all the time. With processed foods creeping into our cupboards and running out of time to cook homemade meals due to being overworked, taking your body through a gentle cleanse, and subsequently a 30 day cleanse, is a proactive way to combat this.

healthy detox habits

I want you to remember that it is ok to mess up. It's ok to slip here and there. None of us are perfect, and if we were, we would be one big bunch of boring people, right?

The best thing about all of this is that it is SIMPLE and will be easily integrated into your already busy lifestyle! I know you are busy. I KNOW it. Even when most of us have a moment for a breather or some down time, we usually find a way to fill that void with some sort of productive activity instead of kicking back and relaxing.

I want you to remember that it is ok to mess up. It's ok to slip here and there. None of us are perfect, and if we were, we would be one big bunch of boring people, right? SO, that being said, give yourself permission to be imperfect, and fill yourself with as much love and gratitude as you can muster while you are cleansing. You may be prone to grumpiness in the beginning, and that is ok. Allow yourself those moments and move forward with love.

I'm here to to support you and I'm always around for questions!

Let’s Cleanse that Body!

Start with Lemon

How do I Start?

Likely the most important thing I can tell you is to start out slow and gentle.

The simplest part of your daily cleanse is going to be adding a drop of Lemon essential oil to a glass of water, three times throughout your day. Not only will this encourage you to drink more water, but it will also flush out some of the yuck you may be carrying around with you. Take a look at how LEMON can support your body:

  • Naturally cleanses the body and aids in digestion

  • Supports healthy respiratory function

  • Promotes a positive mood and cognitive ability

  • Helps ward off free radicals with its antioxidant benefits

  • Soothes an irritated throat

So I am sure you can see why adding this to your current routine would be super beneficial! Even if you only choose to do this, you will really be supporting your body in a gentle and wonderful way! My top tip when doing this is to always start with one drop! You can always choose to add more in the future, but for now…

Start with one!

Powerful Vitamin Trio

Powerful Vitamin Trio

I have to share about the vitamin supplements that I use personally to support my nutrition and promote an overall sense of well being! Of course I’m talking about the Lifelong Vitality trio! What is fab about them is that they also gently cleanse the body while simultaneously nourish it through vitamins, minerals, essential oils, and whole food nutrients.

This triad of awesomeness is compiled of xEO Mega, Micro Plex MVp, and Alpha CRS+. The recommended full daily dose is 4 of each, for a total of 12 vitamins. These are to be taken with food. Don't take your vities on an empty stomach, please!

HOWEVER, starting out with 1 of each and seeing how you feel is the best way to go when you are taking a gentler approach to a cleanse. You know your body better than anyone else, so listen to it and follow your gut. Literally.

Follow. Your. Gut.

Another sweet benefit to these supplements is that you can take them all the time. My husband and I take them every day, and they really give us that extra little something to get us though our days!

If you take a look at this post I did here, you can see all of the valuable benefits to these supplements, and to be honest, this barely scratches the surface!

Simple. Gentle. Effective.

Fill up your Smoothie Cup

Fill up your Smoothie Cup

This is my HANDS down, ABSOLUTE, FAVORITE, Smoothie recipe ever! It doesn’t take very much time to prepare, it’s super tasty and incredibly filling. This recipe will make enough for 2 large servings or 3 small-medium servings.

You will need:

  • Peppermint Essential Oil

  • Vanilla TrimShake Protein

  • Raw Local Honey

  • Coconut Water

  • Fresh Mango or Strawberries (I like Mango!)

  • Fresh Lime (or Lime Essential Oil)

  • Himalayan Pink Salt

  • Avocado

  • Ice

Directions:

  • Add 2 cups of coconut water to your blender. Add in 1 or 2 scoops of the Vanilla TrimShake. Take about 1 cup of mango and add that to your blender. Shake or grind a bit of the salt into your hand, and pinch off a bit to add to the blender.

  • Halve and remove the pit from the avocado. Add both halves to the blender. (No skin of course!)

  • Cut the Lime in half and squeeze about 2tbs worth (or more if you like!) in. If you are using Lime essential oil instead, use 2-3 drops.

  • Squeeze or spoon in about 2tbs of your honey. Put the ice in the blender. And of course, last but not least, add 1 drop of peppermint essential oil. YES! One drop is plenty. I promise!

  • Go ahead and blend until your delicious drink is nice and smooth, with no lumps or ice chunks. Pour into pretty glasses and enjoy with a friend or by yourself! YUM!

And that is it my darling! A very simple system to create healthy detox habits in your life! If you are looking for a longer cleanse, I have a free PDF you can download below!

Turmeric

I have literally been waiting for this oil forever! I'm obsessed with benefits of Turmeric and I'm even more excited about the powerful benefits the essential oil brings to the table! You’ve probably heard of turmeric before—it’s the spice that makes curries and mustard yellow in color. Maybe you’ve even seen it available as a supplement at your local health-food store. That turmeric powder in capsules and spice bottles comes from a root that is dried and ground. However, an option you probably have heard less about is Turmeric essential oil. Turmeric oil is a much more powerful choice when it comes to using this spice for various health benefits.

Sourced from various parts of India and Nepal, turmeric farming is done by both men and women. Women typically task themselves with sorting the harvested turmeric roots into various grades, similar to how women in Somalia sort the resin tears for Frankincense oil. These farmers sometimes use turmeric roots as an “intercrop”, meaning they grow it alongside crops such as corn and sugarcane. This provides numerous benefits to the farmers like the possibility of higher income per unit of soil, and further insurance against having a crop fail. It also helps keep the soil fertile, and reduces weeds and soil runoff.

Turmeric Essential Oil

Promoting feelings of positivity, Turmeric is beneficial both internally and aromatically. Advantageous to the immune system, Turmeric may have soothing benefits that promote a positive immune response. As well, Turmeric can help to promote clear, smooth, and radiant-looking skin. Let's take a look at some of the awesome ways you can use Turmeric essential oil in your routine.

  • Take internally for daily antioxidant support and to improve immune response.

  • As metabolic support, use Turmeric when trying to get back on track.

  • When needed, use Turmeric as a spot treatment or in an all-over face mask to help reduce the appearance of blemishes or for a healthy-looking overall glow.

  • Diffuse Turmeric or put a drop or two into your hand and inhale to promote feelings of positivity and to improve mood.

  • After strenuous activity, incorporate Turmeric into your recovery routine for a soothing experience. Primary Benefits

  • Helps support healthy glucose and lipid metabolism

  • May enhance cellular antioxidant enzymes (e.g. glutathione)

  • Helps support healthy nervous and cellular function

  • Has been shown to increase curcumin potency and absorption

  • May promote healthy immune function and response

  • When diffused, Turmeric provides an emotional lift and may help improve mood

  • Supports clean and healthy-looking skin while reducing the appearance of blemishes

Turmeric oil contains the chemical components ar-Turmerone and Turmerone. Both components have been shown to help our bodies with the absorption of curcumin, a strong antioxidant and the main compound actually found in raw turmeric root and turmeric extract.

Use Turmeric daily to support healthy immune function and response along with healthy circulation. In addition to the many benefits of Turmeric essential oil, Turmeric acts as a great burst of flavor to your favorite savory meals.

Get your Turmeric here!

Cleanse, Oils, SkinDalea FaulknerComment
Establishing Healthy Boundaries
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I need to share something that has been on my mind for a while... something in the world that needs to be healed. Our boundaries. In this beautiful world today, we have access to so much with our technology. I remember when I was a kid, before we had caller ID and voicemail, and I also remember that time of boundaries. I vividly remember my mom sharing with me that my friends weren’t allowed to contact me after 9pm. At the time I thought it was strange, but I’m so grateful she instilled this in me.

As an entrepreneur, sometimes we have the tendency or compulsion, to be available to everyone at all times. We ask ourselves ridiculous questions like, “What if it’s an important message?” or something like, “What if I’m missing out on a new customer?” or even worse, “What if I’m letting someone down?” I have thought all of this and so much more, and have had my fair share of apologies to my family for “having to” run off to another room for a quick call. Don’t get it twisted though, all of those moments were choices. ⠀ ⠀

Why are we choosing to allow our technology to dictate our actions? I’m of the mindset now that the “Do not disturb” feature is my new best friend. Re-writing your boundaries isn’t going to be easy, but I can tell you it will be worth it. Give yourself a little grace and TLC by deciding on a time when you’ll respond to your messages. Break out of the compulsions and craziness, and get back to communicating in a way that lights up your soul. ⠀ ⠀

Does this resonate with you? Let me know. ⠀

Petitgrain
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Have you ever heard about Petitgrain?! Petitgrain delivers calming and relaxing benefits to ease feelings of tension and stress. Historically, Petitgrain essential oil has been used for cleaning purposes and it has been used internally to support healthy immune system and nervous system function. Petitgrain essential oil is derived from the bitter orange tree, which has a long history of use in traditional health practices.

There are three essential oils derived from the bitter orange tree. Petitgrain is distilled from the leaves and twigs of the tree, Neroli essential oil is distilled from the blossoms, and Bitter Orange oil is produced by cold pressing the rinds of the fruits. Petitgrain is widely used in the perfume industry, giving body sprays, fragrances, lotions, and colognes a fresh, herbaceous note that is popular among both women and men.

By sourcing Petitgrain from Paraguay through our Co-Impact Sourcing®initiative, doTERRA is able to support needed rural community development projects and provide diversified income for small-scale farmers. This approach provides an economically viable alternative to clear-cutting land, dramatically helping to protect the remaining patches of the Atlantic Rainforest in eastern Paraguay.

Primary Benefits

  • May help support healthy cardiovascular function

  • May provide antioxidant support

  • May support healthy immune function

  • May help promote a restful sleep

Uses

  • Diffuse for a calming and relaxing aroma. Blends well with other citrus oils, Cassia, Cinnamon, Eucalyptus, Geranium, and Lemongrass.

  • Take internally to help ease feelings of tension, help calm the nervous system, and promote restful sleep.

  • Before going to bed, add a few drops of Petitgrain along with Lavender or Bergamot to pillows and bedding for its aromatic benefits.

  • Add one to two drops to water or juice and drink to help support the health of the cardiovascular, immune, nervous, and digestive systems.

Perhaps one of the greatest benefits of Petitgrain oil is its ability to promote relaxing feelings. Due to its chemical makeup, Petitgrain essential oil can be helpful in creating a calm, relaxed environment to promote feelings of relaxation. Consider placing a few drops of Petitgrain on your pillows and bedding before going to bed in order to enjoy its aromatic benefits. You can also combine other relaxing oils like Lavender or Bergamot with Petitgrain on the bedding to promote a more relaxing atmosphere.

Are you excited to try Petitgrain? I can't wait to hear what you think about it!

Grab some Petitgrain!

Tangerine
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Tangerine has easily become one of my favorite essential oils. Not only is it a wonderfully refreshing oil, but it is also soothing to muscles and joints! Who would have thought, right? Let's dive in and take a look at some of the wonderful ways you can use Tangerine Essential Oil.

Tangerine has a long history of use in Chinese culture and herbal health practices. The essential oil supports healthy digestion and metabolism. Tangerine has a sweet, tangy aroma, similar to other citrus oils, that is uplifting. Tangerine is known for its cleansing properties, and for supporting a healthy immune and respiratory system. Tangerine essential oil can be used to help soothe anxious feelings and manage stress. A popular and flavorful addition to desserts and drinks—from water to fruit smoothies—Tangerine can be used in any recipe calling for citrus fruits.

Tangerine fruit grows on the Citrus reticulata tree, an evergreen that bears bright orange, sweet citrus fruit and white flowers. Because of the sweet scent and taste of the tangerine fruit, it is commonly used for desserts, beverages, and spreads. The tangerine fruit is also frequently eaten plain, because it is easy to peel and considered a juicy, delicious snack. Tangerine essential oil is taken from the peel or rind of the tangerine fruit through the process of cold expression. While the process of steam distillation uses heat to extract essential oils from plants, the process of cold pressing extracts the oil from the rind of the fruit.

Uses

  • Add 2–3 drops as a flavoring in cake and cookie recipes

  • Add 1–2 drops in water, smoothies, teas, or lemonade for flavoring

  • To energize and uplift mood, place 1–2 drops in the palm of your hand, rub together, and cup over the nose and mouth for 30 seconds or diffuse throughout the room

  • Apply to flex points or abdomen to promote feelings of happiness. Dilute with a carrier oil to minimize sensitivity if needed

Primary Benefits

  • Supports healthy digestion and metabolism

  • Cleansing and purifying

  • Supports a healthy immune system

  • Aroma uplifts mood

The sweet flavor of Tangerine oil comes in handy when you want to add a tangy kick to baked goods. Consider adding two to three drops of the oil to your favorite cake, cookie, or scone recipes, and enjoy the sweet, exhilarating flavor that Tangerine oil can bring to your most beloved sweet treat. For a deilicious recipe that uses Tangerine essential oil, check out these Tangerine Cranberry Scones. Whether for breakfast, brunch, tea, or dessert, these delightful indulgences are just the ticket.

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Grab some Tangerine Essential Oil!

Tangerine Cranberry Scones

Ingredients

Scones 2 cups all-purpose flour 2 teaspoons baking powder ¼ cup granulated sugar 1 teaspoon kosher salt| 4 tablespoons salted butter, cubed 1 tablespoon grated tangerine zest 1 cup chopped dried cranberries ¾ cup plus 4 tablespoons heavy cream

Glaze 1 cup powdered sugar 1 teaspoon grated tangerine zest 1 tablespoon tangerine juice 3 drops Tangerine oil

Instructions

  1. Preheat oven to 425° F. Line baking sheet with parchment paper.

  2. In a large glass bowl, whisk together flour, baking powder, granulated sugar, and salt. Cut the butter into the mixture using a pastry cutter or fingers until the mixture resembles coarse sand. Add the tangerine zest and dried cranberries.

  3. Make a well in the center of the dry mixture and add ¾ cup of the heavy cream. Mix the dough together. It should have a slightly dry texture, but not crumbly. Add an additional one to two tablespoons of heavy cream if the dough seems too dry.

  4. Transfer the dough to a lightly floured surface and knead it for one minute. Form the dough into a round one-inch thick, and use a knife or a pizza cutter to cut the round into eight equal wedges. Arrange the wedges in a round, but about one inch apart, on the baking sheet.

  5. Brush the wedges with four tablespoons heavy cream and bake for 15 to 20 minutes, until the scones are golden and the edges are lightly toasted.

  6. For the glaze, whisk together the powdered sugar, tangerine zest, orange juice, and Tangerine essential oil in a glass bowl. Drizzle on top of the warm scones.

Tip: Serve the scones warm.

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Essential oils like Tangerine that have high levels of the monoterpene limonene are often known for their ability to have stimulating and enhancing effects on mood. The stimulating and mood-enhancing effects of tangerine can be experienced by using the oil aromatically—diffusing or inhaling the essential oil. When found in essential oils, limonene is also known for its cleansing and purifying properties, which makes it helpful for cleansing surfaces around the home.

As a sweet, citrus essential oil, Tangerine blends well with a variety of oils for diffusion. When you want to embrace the scents of fall, consider blending Tangerine oil with warm, spicy oils like Cinnamon Bark or Clove. You can also blend Tangerine oil with other citrus oils like Bergamot or Lemon for a bright, uplifting aroma. The tangy scent of Tangerine essential oil can also blend well with mint essential oils like Peppermint or Spearmint.

Did you know that Tangerine was such a versatile essential oil? I can't wait to hear how you plan to use Tangerine in your health and wellness routine!

Grab some Tangerine Essential Oil!

Daily Health Habits Challenge

Can you believe it's April? Whoohoo! I am so excited for what is to come in the month of April! (psst... there might be some freebies in store for you!) Before we dive into the awesome specials doTERRA is offering this month, I wanted to share a little bit about Copaiba essential oil!

An exceptional addition to the resinous oils doTERRA offers, Copaiba is extracted from copaiba trees in the Amazon rainforest. The Amazon rainforest represents over half of the planet’s remaining rainforests. doTERRA is proud to partner with a large network of copaiba harvesters that sustainably collect their oleoresin and ensure that the trees will be around for years to come. The essential oil is steam distilled from the copaiba oleoresin, a substance made up of resin and essential oils. The collection process of the oleoresin is unique among essential oils—it is tapped from the tree in a similar way to how maple trees are for their syrup. The oleoresin is then steam distilled to produce the essential oil.

Copaiba’s main chemical component is beta-caryophyllene, a chemical similar to cannabinoids found in cannabis that may protect nerve cells and have benefits for the cardiovascular and immune systems.

Copaiba Essential Oil

  • Add 1 to 2 drops to water, juice, or tea to support the health of the cardiovascular, immune, digestive, nervous, and respiratory system.
  • Provides antioxidant support when ingested.
  • Take internally to help soothe and calm the nervous system.
  • Apply topically combined with a carrier oil or a facial moisturizer to help keep skin clean and clear, and to help reduce the appearance of blemishes.
  • Supports the health of the cardiovascular, immune, digestive and respiratory systems

Copaiba blends well with Roman Chamomile, Cedarwood, Sandalwood, Frankincense, or Ylang Ylang. Using any of these oils that appeal to you, create your own personal fragrance in a roller bottle, and then fill the rest of the bottle with Fractionated Coconut Oil. And... to top it off, Copaiba trees can grow to more than 100 feet tall! How cool is that?!

APRIL Specials!

10% off TriEase Softgels

TriEase Softgels were developed to protect against seasonal and environmental elements and to promote a healthy respiratory system when needed most. Each softgel contains equal parts of Lemon, Lavender, and Peppermint essential oils, known for their ability to maintain clear breathing and a healthy immune response when combined together.

Primary Benefits:

  • Cleansing to the body’s systems
  • Protects against seasonal and environmental elements
  • Can be consumed quickly and easily when traveling, attending outdoor events
  • Use when seasonal or environmental elements are particularly high
  • Can be consumed safely on a daily basis during times of seasonal discomfort to promote clear breathing and overall respiratory health.

dōTERRA Daily Health Habits Challenge!

The dates of the Daily Health Habits Challenge have been changed in order to allow more time for you to gather your products. The challenge will begin April 15th and you have until April 20th to collect your products. The Daily Health Habits Challenge will run April 15-May 13 on Facebook! doTERRA will be doing daily giveaways for those that participate in the daily challenges as well as larger prizes at the end for individuals who have participated each day of the challenge. I will also be doing giveaways in my private community!

To enter the contest, you will need the following products:

  • Lifelong Vitality Pack
  • DigestZen TerraZyme
  • PB Assist+
  • Deep Blue Rub
  • Balance
  • Citrus oil (Recommended: Grapefruit, Lemon, Tangerine)
  • Frankincense
  • Lavender (or doTERRA Serenity, doTERRA Serenity Softgels)
  • On Guard

If you don’t have these products, you can purchase the following kit from your wholesale account (25% off!) or as a retail customer:

Daily Health Habits Kit Item: 60204961 Retail: $246.67 Wholesale: $185.00

Learn more about the kit and the products included here!

$50 in FREE Products this month!

For the month of April, doTERRA is gifting you a $50 shopping spree when you purchase any wholesale oil collection! Whoohoo! To get started, and grab your extra $50 in free products, click here. When you grab yourself a Wholesale Oil Collection, you're entitled to purchase products for a full year at 25% off! SO exciting! And, you don't have to pay your Membership fee! ($35) You will also have access to an exclusive facebook group where you can ask questions, exchange recipes, meet other oilers, and learn about oils & wellness products alongside us! With 8 different oil collections to choose from, there is something that fits into everyone's budget! These three are my favorite to get started with:

You can also choose to get the ball rolling with your oils by paying the $35 member fee and the Daily Health Habits Kit! Whatever you decide, trust that you're doing something amazing for your health and wellness! I can't wait to chat with you about your health and wellness goals, and of course send your your Welcome goodie bag! Are you ready? Let's do it!

Cheers to April!

Slim & Sassy Habits

A few days ago I wrote about Creating Healthy Habits in another post. I really wanted to drive home some healthy habits that you can make with Slim & Sassy, and the line of Slim & Sassy Products. Your body is a temple, and being proactive about your health keeps it in working order! Instead of focusing on what we put in our bodies today, next week, or even next month, we should ask ourselves how do we want to look, act, and feel years from now. dōTERRA® Slim & Sassy® is not a diet, but one step toward choosing a lifestyle change. It addresses weight-gain at its source, giving you the energy and confidence you need to become your best self.

Tips for Success: 

  1. Take the Lifelong Vitality pack!
  2. Write down specific goals with specific deadlines. Be realistic.
  3. Find someone that will hold you accountable and be encouraging.
  4. Use five drops of Slim & Sassy Metabolic Blend five times a day.
  5. Replace one to two meals with the Slim & Sassy TrimShakes.
  6. Drink lots of water with Lemon essential oil.
  7. Exercise at least five days a week.
  8. Get rid of your big clothes immediately! Reward yourself with new clothes instead of treats.
For each hour an individual gets of regular exercise, they will gain approximately two hours of additional life expectancy. American Heart Association 
Healthy eating is associated with the reduced risk of disease, including several of the leading causes of death. —Report on the Dietary Guidelines for Americans
Exercise can help you feel less anxious and more relaxed—one exercise session generates 90 to 120 minutes of relaxation response. —American Psychological Association 
The average weight lost by a Slim & Sassy contestant over a three-month period was 24 pounds and 17 total body inches. —dōTERRA

A healthy body helps support a lifetime of energy and vitality and can aid in preventing the accelerated onset of many degenerative diseases. Managing weight and healthy body composition is primarily a matter of expending more calories than we consume. It sounds simple, but is something many struggle with. Every year, doTERRA holds a Slim & Sassy Lifestyle Change Contest, and provides people with super helpful tips to change! How did they do it? Their stories explain how each reached outside their comfort zone and decided it was time to choose change by:

  • Changing Their Attitude
  • Improving Their Diet
  • Exercising
  • Resting and Managing Stress

These four changes are crucial in helping individuals achieve their goals and make the lifestyle changes necessary to not only succeed, but maintain success

Change your Attitude

Many believe that weight management is only a factor of proper nutrition and exercise; however, one of the greatest in uencers is the right mental state. A person’s success at managing weight can usually be traced to how they begin. Creating a healthy lifestyle can be challenging; based on your starting point, there can be signi cant obstacles to overcome. In order to provide the best chance possible, individuals need to prepare themselves mentally as well as physically.

The common attitude associated with lifestyle change or weight management is often negative and restrictive. This attitude is not sustainable and makes weight management seem like an elusive goal. A better approach is to focus on the positive aspects of undertaking a lifestyle change. Below are a few suggestions for maintaining a positive attitude toward a healthy lifestyle change:

  • A lot of pessimism arises from false or unreasonable expectations, especially when those expectations involve you. Set smaller goals within larger ones. When you provide yourself with realistic expectations you will be more likely to succeed.
  • Post a blank sheet of paper on the wall or use a journal to count your achievements. Focus on the positive aspects associated with your goals instead of minor failures. When faced with a negative thought, use this record to remind yourself of your achievements.
  • Consider befriending new people—people who are optimistic and have a healthy attitude towards life. Sometimes a poor attitude is a result of surrounding ourselves with individuals who have negative perspectives.
  • Find a support system—someone who will be honest and supportive as you work toward reaching your goals. Be specific about your needs and your desires so that they understand where they can be of the most help.
“One of the most important elements of weight management is the role of nutrition. Exercise without proper nutrition limits your success. The basics of weight management include caloric consumption and expenditure. When making a lifestyle change, many tend to forget this simple concept. Even with vigorous exercise, calorie consumption can far exceed calorie burn without proper dietary change. Providing your body with proper nutrition is a healthy and safe way to improve lifestyle.”
—Dr. David Hill

Improve your Diet

  • Don’t skip meals. When you skip a meal, your body goes into “survival” mode, slowing your metabolism and storing excess food or glucose as fat. Instead, consider a meal replacement to reduce hunger and provide needed nutrients.
  • Choosing water over sugar-sweetened beverages can aid in maintaining a healthy weight. Substituting water for one 20-ounce sugar-sweetened soda will save you about 240 calories.
  • Focus on nding a balance between hungry and full. Stop eating when you are no longer hungry, not when you are full. To help, try decreasing portion size by using a child-size plate.
  • Don’t make the mistake of trying to change everything overnight. Decrease or replace one unhealthy food item at a time. For example, if you like chips, switch to baked or multigrain.
  • For a simpler approach to making healthy choices, think of your diet in terms of color, variety, and freshness.

Exercise

Exercise does more than just burn calories. It can positively in uence many components of health, including body chemistry and physiology. Proper exercise expends calories during and after activity, promotes better sleep, decreases cravings for unhealthy food, and can even elevate cognitive function.

To achieve a well-rounded tness routine, incorporate aerobic, strength, and exibility training into your exercise each week.

Aerobic Training

Recommended: 5 days a week

Exercise that uses large muscle groups and increases heart rate

Low intensity: walking Moderate intensity: jogging High intensity: sprinting

TIP: Aim for 150 minutes of low to moderate intensity or 75 minutes of high intensity aerobic exercise each week.

Strength Training

Recommended: 2 days a week

Exercise that focuses on speci c muscle groups Gym: free weights, resistance machines, pull-ups

Home: push-ups, abdominal crunches, leg squats, resistance bands

TIP: Strength training will help maintain muscle mass during weight loss; strive to work all major muscle groups for approximately 45 minutes each week.

Flexibility Training

Recommended: 7 days a week

Increase blood ow to muscles and prevent injury Static Stretching: holding a stretch for 20–60 seconds

Dynamic Stretching: repeated, controlled muscle movements (arm circles, walking lunges)

TIP: Try to t in 10–15 minutes of stretching each day.

Not everyone enjoys exercising in the same way. If you are unhappy with your current exercise routine, be creative. Here are a few suggestions to help you get started.

  • Biking
  • Kayaking
  • Basketball
  • Kickball
  • Skiing
  • Gardening
  • Yoga
  • Swimming
  • Dancing
  • Zumba®
  • Jump Rope
  • Ice Skating
  • Hiking
  • Rock Climbing
  • Cross-Country Skiing
  • Walking

Rest & Stress Management

Dr. David K. Hill, dōTERRA® Chief Medical Advisor, states, “Achieving proper rest is an important feature of any wellness program. Suffcient amounts of rest provide bodies with an opportunity to recover from the day’s activity, improve energy levels, and reduce the effects of stress.”

Tips for a good night’s rest:
  • Create a set routine by going to bed each night and rising each morning at the same time.
  • Make your bed comfortable. Use it only as a place to sleep and not for activities like reading, watching television, or listening to music.
  • Enjoy daily physical activity. This will allow you to fall asleep faster and enjoy a deeper sleep.

According to Dr. Hill, “Stress induces physiologic changes that cause a natural resistance to weight loss and can even reduce immune capability.”

Tips for reducing stress:
  • Know your limits. Taking on more than you can handle increases stress.
  • Work on time management. Create a plan for daily activities and tasks to eliminate pressure and create a sense of accomplishment.
  • Generate a support system. Share your responsibilities or your feelings with others.
  • Set aside time to relax. Find healthy ways to respond to stress by scheduling time for you.

And of course, you can kick off your weight management goals with the Slim & Sassy® Trim Kit. Slim down by using Slim & Sassy Metabolic Blend in your water, or use topically, throughout the day as part of your new commitment to improve your lifestyle with diet and exercise. Reduce your cravings with satisfying TrimShakes!

Are you ready to go on this journey?!